Naturopathic Solutions For PMS

As a Naturopathic Doctor, I get many questions from my clients about PMS and its symptoms.

Are there naturopathic solutions for PMS available? What can be done, naturally, to relieve it?

Many of us suffer, but the good news is that there are steps that can be taken without resorting to medication.

To help you understand what your body is experiencing and how to help it, have a read below.

What Is PMS?

PMS, or Premenstrual Syndrome, describes the varied symptoms that affect women in the week or two before their periods, occasionally lasting through their menstruation period itself.

Although only 1 in 20 women will experience severe symptoms, up to 75% of women report experiencing one or more of them.

Some of the most common symptoms include:

• Cramps
• Bloating
• Breast sensitivity
• Irritability
• Depression
• Anxiety
• Acne
• Headaches

Many women also report food cravings and indigestion.

PMDD, or Premenstrual Dysmorphic Disorder, describes the more severe range of symptoms, which can be the same as above, but far more debilitating.

What Causes PMS?

Although it’s likely connected with the cyclic monthly hormonal changes in women, we don’t actually know exactly what causes PMS.

Changes in serotonin levels in the brain may be the cause of symptoms like fatigue and irritability or depression.

A review by Ryu and Kim talks of theories suggesting increased sensitivity to normal hormone changes and abnormalities in neurotransmitters may be connected, but thus far studies are inconclusive.

Dietary Solutions For PMS Symptoms

Just because we don't know exactly what causes PMS, though, doesn't mean we haven't developed treatments for it.

There are a number of dietary supplements which have been shown to help control PMS symptoms, a number of which we'll talk about below.

1. Eat These Foods

Food provides you with the ability to control your symptoms to a degree - you just need to know what their vitamins and minerals do.

To relieve cramping, try leafy green vegetables, which contain Magnesium.

Magnesium, in its various forms, is an excellent muscle relaxant and important for metabolizing estrogen.

For stomach aches, irritability and indigestion, be sure to consume enough fiber.

For pain and inflammation, find foods that are high in omega 3 fats, such as wild salmon or other fish, or flaxseed.

Flaxseed also does double duty by helping regulate estrogen.

In addition to these, try to consume lots of fruits, vegetables, nuts and seeds. These have been shown to reduce severe PMS symptoms.

Avocados, in particular, have many of the benefits listed above, so feel free to indulge in that avocado toast.

2. Avoid These Foods

Just as food can help relieve symptoms, it can also exacerbate them, so try to avoid salt, sugar, and the ‘bad fats,’ such as trans- and hydrogenated-fat.

Try to also be mindful of your caffeine intake, which can worsen symptoms like irritability, depression and anxiety, as well as breast tenderness.

3. Chasteberry Herbal Supplements

Chasteberry is a fantastic natural supplement that is a great help in balancing estrogen and progesterone, the two most important hormones in regulating your monthly cycle.

Women who take chasteberry supplements report much less tender breasts during their menstrual cycles, and for many, less cramping and bloating.

It is considered that the combination of Chasteberry and St. John’s Wort is quite successful in relieving the symptoms of depression and food cravings.

4. Evening Primrose Oil

Evening primrose oil contains Omega 6, which the body can’t get through food sources, but needs.

Evening primrose oil can help reduce skin irritability, help with inflammation, bloating and cramping, and also breast pain.

However, if you take medication for seizures or blood pressure, or if you are on blood thinners, you should definitely speak with a naturopathic doctor or other qualified healthcare practitioner before beginning.

5. Ginkgo Biloba

Ginkgo Bilboa has been used for thousands of years in Chinese medicine to improve memory and circulation.

Ginkgo extracts is known to have two powerful antioxidants, which slow down the effects of aging.

It is also well-known for improving mental and cognitive health.

Research suggests it targets and reduces many PMS symptoms, including mood swings, headaches, anxiety, fatigue and muscle pain.

Contact The Mindful Healing Clinic

Think back to your last period...what was your experience?

How painful was it, or how did impact your ability to go about your day, do your job or enjoy your family time?

If you're having trouble with your monthly cycle, there are naturopathic solutions available which may help ease your suffering.

To find out more about how naturopathic medicine can help you, contact me, Dr. Maria Cavallazzi, at the Mindful Healing Clinic here in Mississauga.

If it's your first time, I offer a FREE 15-minute consultation, where you'll get a chance to ask any questions you have about naturopathic medicine.

From there, I'll address any health concerns you have, and we can talk about some possible solutions for you.

I've helped many find relief from their PMS symptoms through naturopathic medicine.

Contact the Mindful Healing Clinic today, and find out naturopathic medicine may help you achieve PMS freedom.

Until next time,

Dr. Maria Cavallazzi, N.D

Mindful Healing Integrative Naturopathy
251 Queen St S Unit 4,
Mississauga, ON L5M 1L7
- https://goo.gl/maps/KYspifT7J232

Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago.

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To discover additional info about health, wellness, and alternative medicine, please visit us here: naturopath in Mississauga

Pregnancy & Conception For Women Over 40

It’s more and more common these days for women to be starting or growing their family well into their forties.

While women’s reproductive health has improved significantly in the last couple of decades, many can nevertheless experience challenges conceiving as they grow older.

Science can assist with some of these, and many women opt to undergo procedures such as hormone injections, intrauterine insemination or in vitro fertilization.

For others, there are barriers to such treatments; some do not wish to undergo the invasive physical trials, for others there is a financial barrier, others still prefer to treat their bodies more naturally and look at what can be done to improve the odds without drastic measures.

However, there are options for fertility for women over 40 available, including naturopathic methods.

Why Does Age Affect Female Fertility?

As women age, their bodies’ hormone production changes.

Specifically, progesterone and estrogen see a decline, which are the primary hormones responsible for the menstrual cycle and conception.

Once women reach age 32, there is a small yet gradual decline in the chances of conception, and by 40, the chances of getting pregnant are half what they were at 30.

Risks Of Pregnancy After Age 40

As we now know, father’s age can also factor in to pregnancy risks, such as congenital autism.

On the mother’s side, not only can the fetus be at risk, but the mother herself.

• They can be at a higher risk of stillbirth and miscarriage
• Gestational diabetes is higher in women over 40
• Pre-eclampsia
• Placental issues (placenta previa and placental insufficiency)

Down syndrome does also see an increase with an older mother, as well as the accuracy of the tests themselves.

Naturopathic Treatments For Female Fertility

Luckily, there are natural ways for preparing for conception and keeping your pregnancy viable.

Keep reading to find out more.

This article, of course, is only for informational purposes. For more details on naturopathic treatments for fertility, book an appointment with us at the Mindful Healing Clinic.

1. Diet & Nutritional Supplements

Probably the most influential thing you can do is improve your daily diet to meet recommended daily intake for optimal minerals and vitamins.

In fact, it’s so important that there was even a study and subsequent book published to educate women about what to consume and what to avoid, entitled The Fertility Diet, by Dr. Jorge Chavarro

Diet can be bolstered by choosing the right supplements for your needs, but there are specific recommendations for moms-to-be over 35.

The first of these is co-enzyme Q10, which aids in improving egg quality.

Secondly, in addressing quantity, you may want to ask your doctor about DHEA.

DHEA is a natural hormone that seems to improve egg production, thereby improving your chances of conceiving.

Finally, another common recommendation is royal jelly, which has been around for centuries, and which assists in longevity, lower blood pressure and reduced lethargy, as well as fertility.

2. Acupuncture

Many people swear by acupuncture to help them with their various aches, pains and stiffness.

Acupuncture can also be used to assist with imbalances within the body in order to encourage a fertile environment.

Many women who have suffered through miscarriages and inability to conceive have successfully carried a child to term after speaking with a knowledgeable acupuncturist and undergoing a few sessions.

Acupuncture can also be used throughout the pregnancy in order to keep the pregnancy stable, and so many women opt for this, too.

3. Reduce Your Vices

You know what they are: coffee, smoking, alcohol.

These drugs are all known to reduce fertility as well as interrupt sleep cycles and stress the body.

The effects of these vices on human health have been scientifically documented for a long time, and we all know they are unhealthy for both the parents and the fetus.

4. Improve Your Sleep Schedule

Fertility is linked to your circadian rhythms, so listening to your body and getting the sleep you need is crucial for reproductive health.

Be sure to get lots of quality sleep to give your body what it needs to nourish life.

Turn off the devices at least a half hour before you turn off the light.

Speaking of which – be sure to sleep in as dark an environment as you can achieve in order to get a deep sleep.

Try to keep the rhythm by going to bed and waking up at the same time every day.

If you work at shift work, try to negotiate to have your schedule changed, if possible, as the disrupted sleep patterns have been linked to higher risk of miscarriage.

5. See A Naturopathic Doctor

When you are already emotionally and physically stressed with the desire and attempts to get pregnant, one of the best things you can do is share the burden.

My name is Dr. Maria Cavallazzi and I am a Naturopathic Doctor in downtown Mississauga-Streetsville.

If you're having trouble with conception, or you're thinking of conceiving a child, contact me to book a FREE 15-minute initial health consultation.

We'll sit down together and talk about your health concerns, your pregnancy goals, and any other concerns you may have. I'll answer all your questions, and from there we can talk about possible treatment plans.

Contact us here at the Mindful Healing Clinic today to book your FREE 15-minute naturopathic consultation today.

Until next time,

Dr. Maria Cavallazzi, N.D

Mindful Healing Integrative Naturopathy
251 Queen St S Unit 4,
Mississauga, ON L5M 1L7
- https://goo.gl/maps/KYspifT7J232

Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago.

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To find additional ideas about health, wellness, and alternative medicine, please visit us here: naturopathy

Health Benefits of Spicy Foods

Mild, medium, hot, or on fire - how do you take your food?

Those who opt for the spicier options may be onto something when it comes to their health.

Some proponents of naturopathic medicine say that eating spicy foods has health benefits that many people don't realize.

So what makes food taste spicy?

Why do some people LOVE to spice things up when they eat?

And what are the benefits of “kicking it up a notch” when it comes to spice?

Keep reading to find out.

What Makes Food Spicy?

Have you ever wondered why spicy food, such as a pepper, that may feel normal when you touch it with your hands, will feel so spicy when it hits your tongue?

Why such an innocuous looking veggie can make your eyes water?

It all has to do with how capsaicin - the active ingredient in spicy food - binds to the receptors on your tongue.

There are special receptors in our mouth called VR1 Receptors that are meant to detect heat - to warn us against consuming foods that will burn us.

But these special receptors also bind to capsaicin - and as a result, when they're activated, the sensation is similar to that of consuming food that is hot in temperature.

There is nothing really “hot” about hot foods - it’s all an illusion caused by confused receptors.

Why Do We Love Spicy Food?

Despite the burning sensation left in our mouths by spice, some people just cannot get enough.

Do you ever wonder why it is that some people look at a plate full of “suicide wings” as a challenge to be conquered?

A 2012 study in the journal Psychiatry Investigation showed that the main component of red peppers - capsaicin - causes the brain to release endorphins, which causes analgesic (pain-relieving) effect in humans.

So, after the initial burning sensation, it could actually cause reduction of pain.

Researchers have even developed creams with capsaicin in them to help treat arthritis pain.

This explains why some people just can’t get enough spice in their life.

On a side note, if you happen to over-do it, reach for milk or peanut butter - these will help dissolve capsaicin better than water.

Health Benefits Of Eating Spicy Food

So we like spicy food and it can make us feel good.

But is there a reason beyond just “feeling good” to break out the peppers?

Some benefits of spicy food may include assisting with weight loss, helping to prevent cancer and keeping your heart healthy.

Let’s take a closer look:

1. Weight Loss

Although there is no “magic-bullet” for weight loss, if shedding some pounds is your goal spicy foods might help.

Some studies suggest that capsaicin, a key compound in chili, can help warm up the body and assist in burning excess calories.

If you're looking for a natural solution for weight loss contact the Mindful Healing Clinic to discuss your options.

2. Anti-Cancer Properties

Capsaicin may also help you reduce your cancer risk.

Research from the American Association for Cancer Research in combination with Harvard University found that capsaicin can kill certain types of cancerous and leukemic cells.

Turmeric in particular may also slow the growth of cancer cells and tumours.

For the most benefit, pair turmeric with black pepper to help increase absorption.

3. Heart Health

Eating spicy food can be great for your heart.

The effects of LDL (“bad cholesterol”) are lowered by chili peppers, and capsaicin may help with inflammation.

Additionally, red peppers are a great source of vitamins A and C which strengthens the walls of the heart muscles.

The heat of spicy foods can also increase blood flow.

Contact The Mindful Healing Clinic

Want to learn more about how adding some spice to your diet can help you?

Contact me, Dr. Maria Cavallazzi at the Mindful Healing Clinic.

You'll get a chance to sit down with me and talk about your diet, your health concerns, and any other questions you may have about naturopathic medicine.

From there, we can build a plan to help you reap the benefits of adding some spice to your life.

There are some drawbacks to eating spicy food as well, though - hot peppers certainly aren't for everyone.

We'll talk about that more in our next article.

Until next time,

Dr. Maria Cavallazzi, N.D

Mindful Healing Integrative Naturopathy
251 Queen St S Unit 4,
Mississauga, ON L5M 1L7
- https://goo.gl/maps/KYspifT7J232

Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago.

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To discover more tips on health, wellness, and alternative medicine, please visit us here: naturopaths in streetsville

Health Risks From Eating Spicy Food

Spicy food, depending on your tolerance, may be something you gravitate towards or avoid completely.

There may be certain health risks from eating spicy food that give reason to take caution.

When it comes to dietary advice on how to approach spicy food, each person is different and your individual needs may vary.

However, there are some common effects and repercussions of eating spicy foods that are fairly well documented.

Keep reading to find out more.

Common Effects Of Eating Spicy Food

Eating spicy food generally involves your mouth and tongue feeling like there is a physical fire on them.

The reason for this is a compound called capsaicin present in spicy food that triggers the same receptors on your taste buds that literal heat does, tricking your brain to thinking that there is something physically hot in your mouth.

This can cause a variety of symptoms you may be familiar with, depending on the strength of the spicy food consumed, such as:

- Sweating
- Burning sensation on the tongue and mouth
- Stomach discomfort
- Nausea
- Vomiting

However, you’ll be glad to know that the spicy food does not actually cause physical damage to your tongue or esophagus upon consumption.

That being said, spicy food still comes with an assortment of other health risks you may not be aware of.

Health Risks Of Eating Spicy Food

Capsaicin can actually be fatal when consumed in large enough quantities because your body views it as a neurotoxin.

However, the odds of this happening are pretty low because your body has mechanisms in place to prevent you from eating enough to cause a fatal reaction.

In fact, the symptoms from eating spicy food are linked with these very mechanisms that stop a fatal dose from being ingested, as well as a few other health risks from the aftermath of eating spicy food.

Vomiting is one of the body’s responses when something ends up in your stomach that shouldn't be there, whether that’s too much spicy food, too much alcohol, or a poisonous substance.

Unfortunately, while vomiting clears the stomach of the capsaicin, the acid from the stomach can cause irritation and damage to the esophagus on the way up.

The damage can be exacerbated depending on the level of capsaicin in the food ingested as well.

Capsaicin also causes inflammation of tissue, which can lead to damage in the stomach or intestinal lining in larger doses.

At this point you may be wondering if regular amounts of spicy food also have any health risks; the following outlines just that.

1. It Can Trigger IBS Symptoms

One study exploring the link between spicy food and irritable bowel syndrome found that a greater consumption of spicy foods was associated with a higher likelihood of having IBS.

On top of that, regular symptoms of IBS can be exacerbated from spicy food ingestion by causing more stomach irritation and diarrhea.

2. It Can Be Painful If You Have Geographic Tongue

In case you don’t know, geographic tongue is a condition where the tongue has patches that seem irregular, smooth, and red.

The name of the condition, formally known as benign migratory glossitis and erythema migrans, comes from the fact these patches show up like parts of a map on your tongue.

The cause of geographic tongue is currently unknown, and it isn't clear if eating spicy food is linked with the beginning of this disorder.

However, individuals with geographic tongue can be more sensitive to spicy foods, making its consumption a painful experience.

3. It Can Trigger Heartburn

Similarly to geographic tongue, spicy foods may not be the cause of heartburn, but can make an existing condition worse.

As mentioned earlier in the article, because capsaicin acts as an irritant to your insides, consuming spicy food can make acid reflux more painful and longer lasting than it normally would.

Contact The Mindful Healing Clinic

If you have any additional concerns in regards to your diet and spicy food, we can help here at the Mindful Healing Clinic.

We provide a full-range of naturopathic services provided by a physician and licensed naturopathic doctor such as, but not limited to:

- Clinical nutrition
- Botanical medicine
- Traditional Chinese medicine

Here at the Mindful Healing Clinic, we concentrate on the whole person, rather than focusing only on symptomatic treatment, so if eating spicy food is triggering symptoms, we'll work toward helping you understand why.

Contact the Mindful Healing Clinic to book your FREE 15-minute introductory session today.

Until next time,

Dr. Maria Cavallazzi, N.D

Mindful Healing Integrative Naturopathy
251 Queen St S Unit 4,
Mississauga, ON L5M 1L7
- https://goo.gl/maps/KYspifT7J232

Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago.

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To discover more tips about health, wellness, and alternative medicine, please visit us here: naturopathy in Mississauga

Naturopathic Support For Broken Bones

Although not everyone will experience them, broken bones are a common occurrence.

Bones are a highly dynamic organ system; old bone is continuously being replaced by new bone.

When faced with a broken bone, we can utilize our body’s bone maintenance functions to optimize bone recovery.

At the Mindful Healing Clinic, we utilize naturopathic healing methods tohelp heal broken bones quicker.

What methods are available, and can they help heal your broken bones?

Before we talk about that, let's find out how your bones heal themselves in the first place.

How Do Your Bones Heal?

The moment a bone is fractured, the blood vessels in our bones cause clotting around the fracture, creating a temporary “plug”.

This is known as a hematoma, and if it's absent it could delay the early healing process of stable fractures.

A hematoma works by containing debris associated with the fracture and recruiting immune cells from surrounding tissue.

If blood is delayed in reaching the broken bone, chances of delayed healing increase by 46%.

The body’s next reaction is for the immune system to cue inflammation at the site of fracture.

Inflammation is vital in many of the body’s healing processes.

Once the broken bone is clotted and inflammed, the body will begin repairing the fracture site.

This is orchestrated by stem cells from surrounding tissues, blood, and bone marrow.

These cells begin to form new cartilage and bone.

Natural Support For Healing Broken Bones

When it comes to healing broken bones, your naturopathic doctor may not be the first person you think of.

And that's okay – when it comes to setting broken bones and getting you patched up, a medical doctor is your best bet.

However, there are natural support options available which could help your body heal faster in cases of broken bones.

1. Eat A Diet Rich In Calcium And Magnesium

A diet high in calcium and magnesium is known as a “bone-building” diet.

The skeleton is composed of calcium as an essential component.

Eating foods higher in calcium can help bones heal naturally, and since the metabolism of calcium and magnesium are closely related, consuming magnesium-rich foods help maximize the benefits of calcium-rich foods.

Foods high in calcium include leafy greens and dairy products, such as:

● Broccoli
● Spinach
● Kale
● Yogurt
● Milk

The above foods are also high in magnesium, but other foods high in magnesium include:

● Almonds
● Avocados
● Flaxseeds and chia seeds
● Black beans

You can also take calcium and magnesium supplements, though it's a good idea to consult with your naturopathic doctor before beginning any supplementation.

2. Supplement With Vitamin D

Vitamin D deficiency often plays a role in broken bones, and vitamin D absorbed directly from sunlight is important for bone growth.

Studies are still being performed to determine the effectiveness of vitamin D supplementation in healing broken bones, but in a recent placebo-controlled trial, the supplementation of vitamins D3 and calcium on elderly people with reduced bone mass who experienced a fracture had a positive influence on bone healing.

In addition to being absorbed through sunlight, vitamin D can also be found in fatty fish, cheese, and egg yolks, as well as supplemented.

3. Acupuncture

Acupuncture can be used to treat broken bones by focusing your body’s energy on the break.

It can be used as a tool to help with pain management, and may possibly aid in the healing process.

In a recent study on bone fractures, acupuncture was found to aid in pain management while accelerating bone healing in certain cases.

Contact The Mindful Healing Clinic

You may not think of your naturopathic doctor when you think of broken bones, but we do have treatments which may help improve your body's ability to heal itself.

Naturopathic treatments are available for broken bones, depending on the specifications of your individual case.

If you have have broken a bone, contact me, Dr. Maria Cavallazzi, at the Mindful Healing Clinic.

During your initial appointment, you and I will sit down and talk about your broken bone, bone health, and any other health concerns you may have.

From there, we’ll create a treatment plan based on your unique health needs.

Contact the Mindful Healing Clinic to book your FREE 15-minute introductory session today!

Until next time,

Dr. Maria Cavallazzi, N.D

Mindful Healing Integrative Naturopathy
251 Queen St S Unit 4,
Mississauga, ON L5M 1L7
- https://goo.gl/maps/KYspifT7J232

Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago.

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To see more info about health, wellness, and alternative medicine, please visit us here: naturopathy

How To Prevent Tension Headaches

Headaches are a common health problem, and in most cases it is easier to prevent a headache than treat one.

You may not be able to prevent every headache but avoiding your headache triggers can help reduce the amount of headaches you experience.

At the Mindful Healing Clinic, we can help you learn how to prevent headaches, including tension headaches.

What are some steps you can take to prevent tension headaches?

Keep reading to find out more.

Headache Triggers You Can’t Control

Some headache triggers -- such as hydration and sleep -- are, for the most part, under your control.

But there are other triggers which are not under your control, making them much more difficult to prevent.

Hormonal fluctuations during menstruation, menopause, and ovulation are an example of these triggers.

Among migraine sufferers, women are three times more likely to experience a migraine than men, and 75% of those experience migraines around their menstrual period.

The weather and its fluctuations are another trigger which can’t be controlled.

Common weather-related triggers include:

● Excessive heat
● Changes in barometric pressure
● Storms
● High humidity and heat, which can lead to dehydration

Lastly, strong smells can be a headache trigger, and they can be difficult to control.

Preventing Tension Headaches

Controlling the headache triggers which are manageable can help to prevent tension headaches.

A few common triggers which are under your control include:

● Dehydration
● Alcohol
● Smoking
● Not eating frequently enough
● Changes in caffeine consumption

In addition to avoiding these triggers, there are additional steps that you can take to help prevent tension headaches.

1. Get An Ergonomic Desk

If you work a desk job, adjustments to your workspace can help prevent tension headaches.

An ergonomic seating device can help support the upper and lower back, and help maintain proper posture.

A stand-up desk can also prevent “poking chin” posture, which compresses the cervical spine and irritates surrounding structures, contributing to headaches.

Staring at your computer screen too long can cause headaches, so take breaks to rest your eyes.

In addition, reduce excessively bright lighting and minimize glare.

Replace your old CRT monitor with an LCD monitor, which is easier on the eyes because they have an anti-reflective surface.

2. Reduce Stress

Stress is something we all experience, but persistent stress can cause headaches.

Stress is your reaction to change, and it comes from your response to stressful events.

Common causes of stress include:

● Finances
● Personal loss
● Confrontations
● Deadlines
● Job loss or a new job
● Traffic

Exercise, yoga, and practicing breathing techniques can help manage stress and keep tension headaches at bay.

3. Eliminate Gluten From Your Diet

If you have a gluten sensitivity, eating foods containing gluten can trigger a headache or migraine.

In a recent study, migraine sufferers were found to be 10 times more likely to have celiac disease than those without.

If you have a gluten sensitivity but not celiac disease, reducing daily intake of gluten may help manage headache symptoms.

You can try eliminating gluten for several weeks, and then slowly reintroduce gluten to find how much gluten you can eat without triggering your symptoms.

Other elimination diets can also aid in finding headache or migraine triggers.

It's a good idea to consult with a naturopathic doctor before beginning any elimination diet.

4. Improve Your Sleeping Habits

Both too much and too little sleep can be headache triggers.

In some cases, altering sleep or wake times can also trigger headaches.

This is because sleep, mood, and headaches are controlled by common regions in your brain, and they use similar chemical brain messengers.

Sleep-related headaches often occur at the same time of day, most often in the morning.

You can help improve your sleep habits by going to bed and waking up at the same time daily, getting 7-8 hours of sleep, avoiding caffeine, and doing relaxing activities or meditating at bedtime.

5. Improve Your Posture

Poor posture can be a trigger for headaches, putting pressure on your neck and back and causing body tension.

This is because the top bone of your spine, your atlas, can misalign, which causes spinal cord tension and distortion in signals to the brain, potentially leading to tension headache symptoms.

Correct your posture when sitting at your desk, keeping your feet flat on the floor and your monitor at eye level.

In addition, if you have a desk job, taking a break to stretch or walk every 30-60 minutes can help relieve pressure.

Contact The Mindful Healing Clinic

In addition to these preventative measures, naturopathic treatments are available for tension headaches, depending on the specifications of your individual disorder.

If you have been diagnosed with tension headaches or suspect that you have been experiencing them, contact me, Dr. Maria Cavallazzi, at the Mindful Healing Clinic.

During your initial appointment, you and I will sit down and talk about your tension headaches and any other health concerns you may have.

From there, we’ll create a treatment plan based on your unique health needs.

Contact the Mindful Healing Clinic to book your FREE 15-minute introductory session today!

Until next time,

Dr. Maria Cavallazzi, N.D

Mindful Healing Integrative Naturopathy
251 Queen St S Unit 4,
Mississauga, ON L5M 1L7
- https://goo.gl/maps/KYspifT7J232

Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago.

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To find more ideas on health, wellness, and alternative medicine, please visit us here: naturopathic doctor in Mississauga

How To Handle Your Picky Eater

“I don’t like that!”

“It smells funny!”

“Why can’t I have that instead?”

“I want chocolate!”

If you're the parent of a picky eater, these are probably familiar statements to you.

How do you make sure your picky eater gets all the nutrients a growing body needs - without pulling your hair out?

Let’s look at the basics of meal planning for children for some helpful strategies!

Why Are Kids Pickier Than Adults?

Are the taste buds of children and adults really that different?

Why do things we despised as kids become some of our favourite meals as grown-ups?

You might say that over time our “tastes have matured” but there’s more to it than that, as shown in research done by Gwen Dewar, Ph.D on the Science of Picky Eaters.

Firstly, adult taste buds are more tolerant to sour and bitter flavours.

This may explain why the child who begs for a tiny sip of your coffee out of curiosity will spit it out, but then grows up to have a 3 cup-per-day habit.

Children may also be more sensitive to properties such as bitterness, which can be a signal that there might be toxins in food.

So, we know why children often shy away from bitter flavours, but why do they gravitate towards sweets?

It might be because they are being drawn towards energy-rich foods.

They are growing and using energy at a much faster rate than adults, so it would stand to reason they will prefer foods that help fulfill these needs.

Looking at the research, there are many reasons to suggest children may be picky eaters, and then grow into liking a wider variety of foods as adults.

How To Deal With Picky Eaters

So, you’ve got a picky eater on your hands - but they still need to eat and waiting for them to “outgrow” it isn’t really an option.

Let’s look at some strategies that might help make mealtime easier:

1. Get Your Kids Involved With Meal Planning

Do you ever notice how excited kids are to show you their latest piece of artwork?

Or how proud they are to show off their science-fair project?

Kids get excited over things they had a hand in making - and meal time is no different.

Starting a garden at home and involving kids from start to finish can be a great way to get them to eat fruits and vegetables.

As they plant and care for different types of veggies, they will be more inclined to want to try them afterward.

Having them help in the kitchen, even if it’s just adding ingredients to a recipe or having them stir the mixing bowl, not only gets them involved in the process but teaches lifelong cooking skills.

It might even get them excited about Brussels sprouts.

2. Try Different Food Combinations

Just because little Sally doesn’t like pork fried rice doesn’t mean she hates rice.

Maybe she’ll like it in a tasty paella, or risotto with tomatoes.

Don’t give up on getting Johnny to try spinach because he rejects it in a salad - maybe you’ll have better luck with cooked spinach in a soup.

Trying new ways of preparing foods may open your child to things they previously disliked.

But sometimes your child will legitimately just not like a food.

That's okay – we all have foods we don't like – but at what point should you stop trying to make it work and just move on?

We say if a child tries something 10 times and still dislikes it - now might be the time to leave it be.

And what about finishing everything on their plate?

It’s OK. Children need to learn to recognize when they're full.

Pushing a child to eat everything on their plate even if they're full can lead to an unhealthy relationship with food later in life.

3. Set Regular And Consistent Meal And Snack Times

Just like most people have their children keep regular bedtimes, establishing regular meal and snack times is important to maintaining a routine.

Establishing (and sticking to) routines will teach children that they can expect food at certain times.

While it might be OK to have breakfast in front of the TV watching cartoons, setting an expectation of sitting down as a family at least once per day is important - so get in the habit of turning off the TV over dinner.

Or maybe busy evening schedules mean that not everyone is home in the evening, making breakfast a family affair.

Incorporating family meals, where everyone eats together is important; a study from 2000 showed that children who ate dinner with their families had better eating habits, including increased intake of fruits and vegetables and fibre and less fried food and saturated fat.

What will work best for your family?

Contact The Mindful Healing Clinic

Do you need help with meal planning for your picky eater?

Are you worried that your child may not be getting all of the nutrients they need to grow up healthy and strong?

If so, contact me, Dr. Maria Cavallazzi at the Mindful Healing Clinic.

We will work together on strategies and meal plans to ensure your child is getting everything they need from their diet.

Until next time,

Dr. Maria Cavallazzi, N.D

Mindful Healing Integrative Naturopathy
251 Queen St S Unit 4,
Mississauga, ON L5M 1L7
- https://goo.gl/maps/KYspifT7J232

Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago.

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To see additional ways on health, wellness, and alternative medicine, please visit us here: naturopathic clinic

How To Deal With Chronic Pain Naturally

Are you in pain?

And I don’t just mean the pain after banging your shin on the corner of the coffee table or thumping your head on the cupboard door or after exerting yourself at the gym.

I’m talking about chronic pain.

If you’ve been dealing with chronic pain, it may be difficult for you to live your day-to-day life.

But there are naturopathic solutions available.

Contact us at the Mindful Healing Clinic to find out more.

But first, let’s talk about what chronic pain is.

What Is Chronic Pain?

Chronic pain is any type of pain that consistently affects your body for an extended period of time.

The vaguest definition is any pain that exists longer than the expected healing period.

Opinions differ on the length of time required to consider a pain chronic.

Some believe 3-6 months is the marker, with shorter but persistent pain being considered acute.

Others qualify anything less than 12 months of consistent pain as subacute pain and only after the 1-year mark is it deemed chronic.

What Causes Chronic Pain?

There are a number of different causes of chronic pain and they can vary widely.

Some of them include:

• Fibromyalgia
• Nerve damage
• Muscle or joint damage (musculoskeletal pain)
• Certain types of arthritis
• Cancer pain
• Post traumatic injury

These are just some of the ways chronic pain can begin.

Symptoms Of Chronic Pain

There are so many different causes and origins of chronic pain that symptoms can vary widely.

It is often divided into two categories of pain called nociceptive and neuropathic.

Nociceptive Chronic Pain

Nociceptive pain is a side effect of inflamed or damaged tissue that reacts with pain sensors called nociceptors.

There are two sides to this categorization, the first being superficial which is an activation of nociceptors in the skin or external tissues.

The second is deep somatic pain which exists in internal parts of our body and flares up when nociceptors are activated in our ligaments, tendons, bones, muscles, etc.

A further distinction of the deep somatic category is visceral pain, which happens within your organs (viscera).

Nociceptor pain is often distinguished as a dull throbbing and difficulty locating the origin point due to pain in the surrounding areas.

Neuropathic Chronic Pain

Neuropathic pain is also split into specific distinctions.

The first is central pain, meaning it originates in the brain or spinal cord.

The next is peripheral pain, which exists in further parts or our nervous system.

This pain is commonly categorized by sensations of burning, tingling, stabbing, or pins and needles.

Natural Solutions For Chronic Pain

There are many natural solutions that can be recommended by The Mindful Healing Clinic.

Here we will list just a few options to begin your search for solutions to chronic pain.

1. Acupuncture

Acupuncture is a type of treatment that involves triggering certain points in the body using small needles.

It originated in Traditional Chinese Medicine and is now becoming a widespread accompaniment to western treatments.

It has been known to work for fibromyalgia, osteoarthritis, and back & sports injuries.

Acupuncture may be useful for a number of other conditions as well.

For more on acupuncture, read our previous article on the subject.

2. Capsaicin Topical Cream

Capsaicin is the substance within chili peppers that gives them their fiery sensation.

You might not think putting spicy stuff right onto your skin sounds like the best idea, but believe it or not it can help relieve chronic pain.

It comes in cream, gel, or patch form, and applying it directly to the spot where it hurts causes a soothing sensation.

This can be particularly helpful with back pain or pain caused by arthritis.

Be careful, though! Just like adding chili peppers to your meal, moderation is key.

Too much capsaicin can irritate your skin.

Capsaicin has other uses too, including as a supplement to help with diarrhea and intestinal cramps.

But that’s a subject for another article.

3. A Yoga Practice

Yoga is a form of exercise that stretches the muscles in the body with particular moves, an emphasis on focused breathing, and an awareness of the connection between mind and body.

There’s evidence that regular exercise helps with chronic pain, but if you’re in pain you may feel like avoiding physical exertion is best for you.

This is why yoga is so helpful – it’s one of the gentlest ways to exercise, helping you stretch your limbs and ligaments without pushing yourself harder than you’re comfortable with.

Sufferers of chronic pain often experienced heightened depression, anxiety, and impaired cognitive function as well.

Yoga has been shown to improve all three of these side effects.

A 2013 study by Cramer et. al found that patients who were given a yoga routine experienced a significant reduction in the intensity of their neck pain.

So if you’re experiencing chronic pain, yoga may be the way to go.

4. Meditate

There are many different variations of meditation such as guided imagery, attempting to achieve mental clarity and emotional calm, using aides like prayer beads, or different types of religious and spiritual practices.

Like yoga, the exploration of the connection between mind and body has been shown to improve things that stem from chronic pain like depression, anxiety, and cognitive function.

It has been said to assist with conditions like headaches, osteoarthritis, and fibromyalgia.

5. Eat Turmeric

Turmeric is a root that is part of the ginger family.

You’ll find it used commonly in Indian cooking – it’s what gives curry its yellow colour.

It’s also what gives mustard its yellow colour.

In fact, it gives just about everything it touches – your clothes, your hands, your cooking utensils – a yellow colour, so be mindful of that.

Anyway, you can find turmeric in natural root form (which looks a lot like ginger), powered spice form, as a supplement, or even a tea.

What gives turmeric its real potency though, from a health perspective, is its anti-inflammatory properties.

This is thanks to its active ingredient, curcumin.

Turmeric – and curcumin supplements – have been shown to help with a wide range of different health conditions, including depression, Alzheimer’s disease, heart disease, and – you guessed it – chronic pain, particularly from arthritis.

We’ve written an article in the past about turmeric, too. Read that one for more information.

Contact The Mindful Healing Clinic

If you’re living with chronic pain, you don’t have to suffer through it alone.

There are treatment options available.

Contact me, Dr. Maria Cavallazzi, here at the Mindful Healing Clinic, and let’s talk.

If you’re new to naturopathic medicine, I offer FREE 15-minute introductory health consultations to all first-time patients.

During that session, you’ll get a chance to sit down with me and talk about your health concerns.

I’ll answer all your questions about your health, and about naturopathic medicine in general, and you’ll walk away with a better understanding of how you may deal with your chronic pain.

Contact the Mindful Healing Clinic to book your FREE 15-minute health consultation today.

Until next time,

Dr. Maria Cavallazzi, N.D

Mindful Healing Integrative Naturopathy
251 Queen St S Unit 4,
Mississauga, ON L5M 1L7
- https://goo.gl/maps/KYspifT7J232

Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago.

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To discover additional info on health, wellness, and alternative medicine, please visit us here: naturopathy

How To Lose Weight With Water

Now, what would you do if I told you water was good for your body?

You’d probably look at me, shake your head, and move on.

After all, everyone knows water is good for you.

This is not a revelation you need a naturopathic doctor in Mississauga or some other health specialist to point out to you.

But not everyone knows exactly why.

Sure, it’s refreshing to enjoy a cold glass of water after a tennis match or a hot day in the Sun, but why is that?

Why do we drink water?

Benefits of Water

Water does a lot for you.

It plays a big role in your digestive system, helping to break down food in your digestive tract and turn it into the nutrients your body needs to function.

It also keeps your digestive tract lubricated and moving, making sure everything functions the way it should.

Once the nutrients are broken down into the components your body can use, water helps you get your nutrients where it needs to go.

Nutrients and oxygen need to travel to your cells, but to do that they need a medium.

And yes, your blood is the medium, but your blood is 92% water.

Meanwhile, your kidneys and liver use water to carry away the waste you don’t want to be hanging around in your body.

Water acts as a lubricant for your body as well, keeping your mouth and eyes moist enough to work properly.

Your lungs, too, don’t work when they’re all dried out - and why would they – they’re 83% water, after all.

It keeps your joints flexing and moving properly, and in general keeps you from shriveling up into an ancient Egyptian mummy.

It helps your body regulate its temperature and helps maintain the shape and volume of the cells in your body too, so they can work properly.

In short, you’d be in trouble without water.

But there’s more to it than that.

Believe it or not, water plays an important role in weight management too.

So if you’re looking for weight loss tips, start with water.

How To Lose Weight With Water

Why do so many people struggle with their weight?

There are many different reasons, but one of the big ones is the fact that they don’t know how to recognize when they’re thirsty, and they don’t know the difference between water and fluids.

After all, just because you’re drinking fluids doesn’t mean you’re getting the water you need.

This common mistake is one of the main causes of a wide range of illnesses in the human body, including excessive weight gain.

Do you know the difference between hunger and thirst?

Sometimes it’s obvious.

If you’ve just run a 5k marathon, or you just biked from Mississauga to Scarborough, you’re probably going to reach for a glass of water before you do a steak dinner.

But most of the time, the sensation of thirst and hunger are so similar that it’s hard to recognize when your brain wants one over another.

This often ends up with us reaching for the snack drawer when what we really need is a tall glass of water.

So the next time you feel hungry, try taking a drink first.

If your hunger subsides quickly, maybe you weren’t so hungry after all.

How Does This Work?

Your brain has two different mechanisms which it uses for energy: metabolism of food and formation of sugars; and conversion of water into hydroelectric energy.

But studies have shown that the brain depends more heavily on the latter, especially for its transport system in your nerves to different parts of the body.

Basically, your brain can’t run without water.

How Much Water Do I Need?

So now you know how important water is.

But there’s more to it than just pouring some of the clear stuff down the hatch.

A general rule of thumb is to drink 35 mL of water for every kg of body weight you have.

The average Canadian woman weighs about 69 kg, so that works out to about 2.4 litres of water (or about five 500 mL water bottles) daily.

Canadian males, meanwhile, weigh an average of about 83 kg, so they should drink about 2.9 litres (or about six water bottles) daily.

Your Water Weight Loss Plan

Follow this strategy to make sure you’re getting enough water:

Drink two glasses of water as soon as you wake up.

This helps kickstart your metabolism and will give you a nice burst of energy in the morning.

1. Drink A Glass Of Water Before Each Meal

Several studies have shown that those who drink a glass of water before a meal end up consuming fewer calories.

A 2003 study by Boschmann Et Al goes more into the science behind this if you’re interested.

2. Ditch The Soft Drinks

If you were to make just one single dietary change in your life to improve your health, this is a good one to start with.

Getting rid of high calorie soft drinks in your diet can save you hundreds of calories per day.

Plus these drinks are loaded with sugar, artificial colouring, and all sorts of other chemicals and generally nasty stuff.

You’re better off avoiding them.

3. Keep Drinking Water Throughout The Day

Yes, start your day with two big glasses of water, but don’t just assume you’re good for the rest of the day.

If you drink small sips of water at regular intervals, your body will absorb it more readily.

4. Drink More Earlier In The Day

If your bladder likes to wake you up at night, it’s going to get worse the more water you drink.

To get around this, drink most of your water during the first three quarters of the day.

Contact Dr. Maria

If you’re struggling with weight loss, there are naturopathic solutions that may help you.

Contact me, Dr. Maria Cavallazzi, here at the Mindful Healing Clinic, and let’s chat.

If you’re new to naturopathic medicine, or you’re not sure if I’m right for you, book a FREE 15-minute health consultation.

During that consultation, you’ll get a chance to sit down with me and ask any questions you have about naturopathic medicine or about your health.

I’ll answer them as best I can, and you’ll walk away with a better understanding of how I can help.

Contact me and book your FREE 15-minute consultation today.

Until next time,

Dr. Maria Cavallazzi, N.D

Mindful Healing Integrative Naturopathy
251 Queen St S Unit 4,
Mississauga, ON L5M 1L7
- https://goo.gl/maps/KYspifT7J232

Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago.

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To find more ideas about health, wellness, and alternative medicine, please visit us here: naturopaths in streetsville

5 More Natural Solutions For Anxiety

Anxiety can be disabling. It can affect people of all ages, and in about half of cases anxiety is accompanied by depression.

Experiencing some anxiety - which is the “fight or flight” response - is common, but it can affect day-to-day life when it is constant or a reaction to inappropriate circumstances.

Pharmaceutical options can help symptoms of anxiety, but naturopathic options are available as well.

If you have been experiencing symptoms of anxiety or if you have been diagnosed with anxiety, there are Mississauga anxiety solutionsavailable at the Mindful Healing Clinic.

We previously discussed natural healing solutions for anxiety, but are there other options available?

Keep reading to find out.

Health Complications From Anxiety

Anxiety causes a decline in overall health and long-term stress, and chronic anxiety can negatively impact your overall quality of life.

During the “flight or fight” (cortisol) response of anxiety, your system is flooded with chemicals that ensure your brain gets more oxygen.

When repeated anxiety occurs, your body no longer receives the signal to return to normal functioning.

Complications can arise from this, including a weakened immune system which causes vulnerability to viral infections, increased chance of developing IBS, and a decreased appetite.

Excessive worry and tension are the primary characteristics of anxiety.

Other symptoms include:

● Chest tightness
● Heart palpitations
● Sweating
● Muscle tension
● Panic attacks
● Insomnia

Anxiety affects about 5% of the population, and remission rates remain as low as 38%.

Natural Solutions For Anxiety

Although chronic anxiety can be crippling, more natural solutions are available to treat your anxiety.

6. Practice Meditation

In a recent randomized selection trial, it was found that mindfulness-based stress reduction may have a beneficial effect on anxiety symptoms in patients with generalized anxiety disorder. It reduces cortisol levels and improves sleep quality.

If you are interested in trying meditation, guided meditation through YouTube or podcasts is a good place to start.

7. Take B-Complex Supplements

Eating food rich in B vitamins or supplementing with B vitamins can help improve anxiety symptoms.

It will affect your energy levels, sleep, and mood; B vitamins also combat stress.

Vitamin B6 is especially helpful, keeping blood sugar balance and maintaining a healthy nervous system.

In addition to anxiety, a deficiency in B6 can also cause depression, mood swings, and fatigue.

Vitamin B12 is also important, combating chronic stress, depression, and mood disorders.

Supplementing with it can help improve concentration and energy levels.

8. Take Magnesium Supplements

Playing many important roles in the body, supplementing with magnesium has many health benefits.

However, magnesium is one of the leading deficiencies in adults.

Magnesium has a calming effect on the nervous system, and can relax your muscles.

It regulates hormones that calm the brain and promote relaxation.

In addition to combating anxiety, magnesium can also aid in digestion, muscle aches, spasms, and sleeping difficulties.

Too much magnesium can cause diarrhea, so consult with a doctor before beginning supplementation.

9. Include Ashwagandha In Your Diet

Ashwagandha, also known as Withania somnifera, can help anxiety through stabilizing the body’s reaction to stress.

In two of three recent studies, ashwagandha demonstrated significant benefits over a placebo treatment when measured on anxiety or stress scales.

In addition to being a stress reliever, ashwagandha protects the brain from degeneration.

It can help to improve focus, reduce fatigue, and fight anxiety.

10. Take A GABA Supplement

GABA, or gamma aminobutyric acid, is an amino acid which plays a role in decreasing anxiety in the nervous system by regulating nerve cells through a sedative effect.

In addition to anxiety, GABA is prescribed for a myriad of conditions, including insomnia and ADHD, and for pain relief.

Taking valerian root is another option.

Valerian root raises the brain’s levels of GABA to calm anxiety.

Contact The Mindful Healing Clinic

A wide variety of naturopathic treatments are available for anxiety, depending on the specifications of your individual disorder.

If you have been diagnosed with anxiety or suspect that you may have anxiety, contact me, Dr. Maria Cavallazzi, at the Mindful Healing Clinic.

During your initial appointment, you will sit down with me where we can talk about your anxiety and any other health concerns you may have.

From there, we’ll create a treatment plan based on your unique health needs.

Contact the Mindful Healing Clinic to book your FREE 15-minute introductory session today!

Until next time,

Dr. Maria Cavallazzi, N.D

Mindful Healing Integrative Naturopathy
251 Queen St S Unit 4,
Mississauga, ON L5M 1L7
- https://goo.gl/maps/KYspifT7J232

Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago.

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To read additional information about health, wellness, and alternative medicine, please visit us here: naturopathic clinic