<![CDATA[Roots To Health Naturopathic Clinic - Blog]]>Tue, 12 May 2026 15:07:45 -0700Weebly<![CDATA[B complex Injections for Adrenal Support]]>Wed, 02 Oct 2019 18:13:08 GMThttp://www.roots-to-health.com/blog/b-complex-injections-for-adrenal-supportPicture
The adrenals are small glands located at the top of the kidneys that play a major part in your overall health and well-being. One of their main functions is to produce and secrete a hormone called cortisol in response to stress. This process works really well in times of acute stressors, but in today’s society with all of the small and large demands of daily living including work, finances, children, emails, text messages and so on, the adrenals are constantly trying to keep up with the chronic stress that we are experiencing.  It has been estimated that 75-80% of visits to the doctor can be related to stress. The adrenals can only handle the demand for so long before you start to experience symptoms of either elevated or low cortisol such as fatigue, anxiety, low immune function, irritability, depression or low mood and low libido.
 
One of the treatments that I have found the most beneficial in my patients in order to help support the adrenal glands is B complex injections. It may sound scary, but it is a small needle inserted into the muscles on the hip and is quite painless. The injections contain a mixture of Vitamin B5 (dexpanthenol), B complex and Vitamin B12. The body uses B vitamins as cofactors in many of its biochemical pathways in order to produce hormones, regulate DNA, cellular energy and ensure proper metabolism and immune functions. Vitamin B5 is specific to cortisol production and adrenal support. I have seen the injection work much better and quicker than oral B vitamins as it reduces the need for absorption in the gut and goes directly to the bloodstream where it can be utilized by the body immediately.
 
There are no reliable, cost effective tests for most of the B vitamins, but I imagine the majority of the population would be deficient if tested due to our high stress lifestyles. As B vitamins are water soluble the body does not store them and will eliminate what it does not use, so a therapeutic trial to see if you feel better with the B complex injections is one way to know if you are deficient.  Patients getting B complex injections have most often noticed increased energy, better mood and improved sleep.

]]><![CDATA[The Health Benefits of Green Tea Extract EGCG]]>Thu, 28 Jul 2016 20:08:41 GMThttp://www.roots-to-health.com/blog/the-health-benefits-of-green-tea-extract-egcgPicture
Green tea which comes from the leaves of the plant Green tea has much less caffeine per cup than coffee and this lower caffeine content is needed to help with the absorption and health benefits achieved from the EGCG.Decaffeinated green tea most likely has much less of a health benefit and may even be harmful depending on how the caffeine has been extracted (note: this is typically done with chemicals.)
 
The Japanese tend to have the longest average lifespan in the world and this may be in part due to their high amount of green tea consumption.A high dose supplement of green tea extract typically contains the same amount of EGCG as drinking 10 cups of green tea.Unfortunately, not all EGCG supplements are the same as far as quality goes and it really can depend where the original green tea was harvested from and what type of green tea it is from.We like to recommend EGCG that has been sourced from Japanese Sencha leaves.

Health benefits of green tea extract (EGCG) include:
  • Increased metabolism and weight loss
  • Anti-cancer
  • Acne treatment
  • Liver detoxification and liver protector
  • Lower cardiovascular risk by lowering cholesterol and blood pressure
  • Lower neurodegenerative disorder risk including Parkinson’s and Alzheimer’s
  • Prevention of Type 2 diabetes by lowering blood sugar
 
It is important to note that the research done for weight loss found that EGCG was more effective when applied with a healthy diet/lifestyle including a whole foods diet and exercise.  In a recent study daily green tea consumption, even just 1 cup per day, was found to be significantly associated with a lower risk of death from any cause. Overall, adding in 1-3 cups of organic green tea (sencha or gunpowder) to your daily routine may have tremendous health benefits.

]]><![CDATA[Self-Care Tips]]>Thu, 14 Jul 2016 18:22:42 GMThttp://www.roots-to-health.com/blog/self-care-tipsSelf-Care is often a part of life that gets overlooked and taken for granted. We find more joy in looking after others including our children, spouses, pets and friends. However, by looking after yourself you not only set a positive example for all of your loved ones, but you are also better able to help when needed. With July 24th marking International Self-Care Day I wanted to outline a few simple ideas to help you take care of yourself.
 
 
#1 – Take time for yourself every day
Whether it be 5 minutes or 2 hours get into a routine where you are able to set aside time each day to do things that you love to do. Including but not limited to reading, walking, yoga, meditating or simply just sit and relax.
 
#2 – Exercise
You have probably heard this one many times, but exercising daily has shown to be one of the best ways to reduce stress and has been scientifically proven to lower your chances of chronic illness. Exercise for at least 30 minutes each day can be as simple as going for a walk and outdoors has shown greater benefit.
 
#3 – Cook your meals at home
Cooking your meals from scratch using fresh, whole ingredients can give your body the micronutrients and minerals that it needs. If you are new to the kitchen consider taking cooking classes or pick up a cookbook from the library. We recommend Whole Life Nutrition, Nourishing Meals or the Oh She Glows Cookbooks for simple healthy recipes.
 
#4 – Sleep
Making sure that you are getting to bed at a reasonable time and getting good quality sleep allows the body the time it needs to reset and repair itself. Difficulty sleeping can be related to many factors and if you are unable to fall asleep or waking throughout the night consider talking to your health care provider.
 
#5 – Positive thinking Exercises
Studies have shown that exercises such as journaling, consciously showing gratitiude, physical activity, meditation and random acts of kindness are able to “rewire” the brain and reduce stress. Doing any or a mix of these activities daily can change your attitude to become more positive overall.
 
 
Remember that loving and caring for yourself is as important, if not more important than caring for others. Take time to work on your own well-being and those around will do the same. If you have any questions please feel free to contact us anytime.

]]><![CDATA[N-Acetyl-L-Cysteine (NAC) for the Treatment of Congestion]]>Wed, 20 Jan 2016 19:40:50 GMThttp://www.roots-to-health.com/blog/n-acetyl-l-cysteine-nac-for-the-treatment-of-congestionPicture
N-Acetyl-L-Cysteine (NAC) is an amino acid that can help with many health concerns.   It is well known for its mucolytic properties which means that it makes mucus less thick and sticky and easier to cough up.  Specifically, research has shown that NAC increases the mucocilary clearance rate by 35% when compared to no effect by placebo.  With this property NAC is very useful for people with a chronic cough, chronic congestion, chronic sinusitis, chronic bronchitis, COPD, allergies, etc.  In people with COPD NAC showed a reduction in the following symptoms: viscosity of sputum, severity of coughing, the number of bacteria in the airways, the number and severity of influenza-like episodes.  It is also a potent antioxidant, liver protector and enhances detoxification.  Newer research has been looking at NAC as a treatment for mood disorders like depression and OCD.  There have been promising results thus far and clinically it can be very helpful.

NAC is a precursor to glutathione in the body which is the main antioxidant in our system that prevents oxidative damage to cells.  It is important to note that it is thought that if taking NAC orally it will help enhance glutathione production.  When looking to boost glutathione levels we prefer to use intravenous (IV) forms.  In cases where we recommend NAC we also tend to recommend avoiding mucous forming foods such as: cow and goat dairy products (milk, cheese, butter, yogurt), eggs, refined sugars and occasionally orange juice, bananas and peanuts.  This helps to decrease the formation of mucous before it starts.   Saline sprays and nasal irrigation can help as well to decrease congestion directly and food sensitivities may cause inflammation that can aggravate symptoms as well.

]]><![CDATA[Mental Health Awareness]]>Wed, 14 Oct 2015 18:30:09 GMThttp://www.roots-to-health.com/blog/mental-health-awarenessLast week was Mental Health Awareness Week and as Naturopathic Doctors we are well trained to be part of a complete integrative health team. Mental health has many different causes and treatments and we are able to help assess and treat any vitamin, mineral or nutrient deficiencies that may be playing a role in serious mental health conditions. Neurotransmitters for instance, are a major factor in mood and imbalance can lead to symptoms of depression or anxiety. We have the ability to measure the levels of all the different neurotransmitters to treat any excess or deficiency directly as opposed to merely guessing or assuming that it is always low serotonin which is commonly treated using antidepressant medications. Combining this test with hormone levels can give a complete picture of factors that work together to stabilize mood. Common supplements that have been shown to improve mental health include omega-3 fatty acids from fish oil, vitamin B3 (niacin), vitamin D, iron and vitamin B12. Recent research is starting to look at methylation of DNA and the active form of folic acid playing a significant role in mental health conditions. Mental health is a very difficult topic to discuss and can often be hard to assess and treat. Mental health awareness week has helped improve this dialogue and with the tools mentioned above and the proper health care team to assist in individualizing the treatment plan a profound effect on the outcome of mental health conditions can be obtained. For more information please feel free to contact us anytime.  

]]><![CDATA[ What is Grape Seed Extract? ]]>Wed, 16 Sep 2015 17:03:57 GMThttp://www.roots-to-health.com/blog/-what-is-grape-seed-extract Picture
Grape seed extract (Vitis vinifera) contains compounds known as proanthocyanidins as well as vitamin E, flavonoids and linoleic acid which act in the body as potent anti-oxidants and have many therapeutic benefits. Anti-oxidants are able to scavenge free radicals in the body that damage cells and create inflammation. Grape seed extract is often confused with Grapefruit seed extract as both may be abbreviated as GSE, but grapefruit seed is used mostly as an anti-microbial and should not be used long term. Grape seed extract on the other hand may be used long term as it can help reduce inflammation and LDL or ‘bad’ cholesterol known to be associated with atherosclerosis. Grape seed has also been shown to protect normal cells during certain chemotherapies and can be toxic to cancer cells therefore increasing the effect of the cancer treatment while reducing side effects. The anti-oxidant properties of grape seed can also help to reduce the symptoms of both asthma and seasonal allergies.

Grape seed supplements come in many different forms and it is important to get a high quality product that has been standardized to the proanthocyanidins and contains a high enough dose to achieve a therapeutic benefit.
]]><![CDATA[Magnesium: A Common Deficiency ]]>Wed, 02 Sep 2015 18:23:50 GMThttp://www.roots-to-health.com/blog/magnesium-a-common-deficiencyPicture
Magnesium is a vital mineral that is of often overlooked in favour of its counterpart Calcium. It is the second most common mineral deficiency next to Zinc and is crucial for over 300 different enzymatic reactions in the body. Some reasons for this wide spread deficiency include the processing of foods and use of certain fertilizers to grow fruits and vegetables leading to lower magnesium content.  Some medications or conditions such as statins, chronic stress and digestive dysfunction can lead to a decrease in the absorption of dietary magnesium as well. Magnesium is necessary for the production of energy used by the cells and can also help relax skeletal and smooth muscle. Foods sources that are higher in magnesium include raw nuts, leafy green vegeatables, fish, organic soy beans and raw cacao.

Common symptoms of mild-moderate deficiency are anxiety, depression, fatigue, insomnia, irritability, panic attacks, muscle cramps or twitches, hypertension and headaches.

Magnesium supplements come in a wide range of forms and vary in their ability to be absorbed and utilized by the body. Magnesium citrate and oxide are a lower cost form and tend to cause more digestive upset or diarrhea at lower doses, whereas magnesium glycinate/bisglycinate and other amino acid chelates are more absorbable and effective to correct deficiency. Magnesium has been shown to be effective for conditions such as migraine prophylaxis, hypertension, PMS, restless leg syndrome and sleep disturbances. I have also used it clinically to reduce muscle cramps and pain.

Magnesium does interact with certain medications so it is important to consult a healthcare professional prior to starting any supplementation.

]]><![CDATA[VegEssential Snacks]]>Wed, 12 Aug 2015 05:47:11 GMThttp://www.roots-to-health.com/blog/vegessential-snacksPicture
VegEssential is a plant-based protein powder that we recommend at the clinic.  In each scoop it has 27g of protein, 7g of fiber, 2g Omega 3 plant oils, ~5000 ORAC units (antioxidants), 6-8 servings of vegetables and over 100% of RDA of 13 vitamins and minerals.  We recommend having a scoop in your smoothie but if you are looking for other ways to get this super powder in your diet here are 2 recipes to consider.
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VegEssential Raw Dark Chocolate Brownies

·        1/2 cup any nut flower (raw almonds, pecans, cashews etc.) – can grind from whole nuts

·         1/2 cup VegEssential

·         1 cup hemp hearts

·         1 cup cacao powder

·         4 tsp vanilla extract

·         6 tbsp coconut sugar

·         1/4-1/2 cup water

·         Pinch of sea salt

If needed grind nuts first into powder in food processor.  Add all other ingredients to a food processor until combined (start with the lower amount of water).  Texture should not be too dry nor too wet.  Add water if needed until it forms a ball in the food processor. Grease an 8 inch square pan with coconut oil and press mixture into.  Refrigerate until set.

VegEssential Raw Chocolate Balls

·         1 cup organic oats

·         3 scoops VegEssential

·         4 tbsp raw almond butter or peanut butter

·         1 tbsp ground flax seeds

·         ½ cup milk (coconut, almond etc.)

·         1 tsp cacao powder

·         1 tbsp unpasteurized honey

·         1 tbsp coconut oil

·         1 tsp vanilla extract

·         Shredded raw coconut for rolling (optional)

Add organic oats to food processor and process until powder.  Add all other ingredients to food processor and process until blended.  Roll mixture into balls and then into coconut if desired.  Refrigerate for 2-3 hours until firm.
]]><![CDATA[ Why Iron is Important for Your Body ]]>Tue, 04 Aug 2015 21:12:44 GMThttp://www.roots-to-health.com/blog/-why-iron-is-important-for-your-body Iron is one of the most critical elements needed for your body to function properly. Most commonly known for its’ role in carrying oxygen in the blood and delivering it to the tissues in the body, iron is also necessary for many other biochemical pathways including the production of energy in every cell in the body. The mitochondria are the energy producers of the cells and generate ATP to use as energy through a process called oxidative phosphorylation or cellular respiration. Iron is required in order to complete this reaction and produce energy for the cells.

Symptoms of iron deficiency commonly include fatigue, hair loss, anxiety, heart palpitations, restless legs, shortness of breath, tingling or numbness and insomnia.

Lab testing for iron levels can be done in a variety of ways, but the most accurate is by testing Ferritin levels which measures the amount of iron that is stored in the body. Testing iron levels in the blood directly can give a false normal as the body is able to draw the iron from the Ferritin to make the iron levels look normal. Iron deficiency symptoms can occur as the Ferritin levels drop even though the iron levels appear to be normal. Ferritin also can give you an idea of generalized inflammation and chronic disease occurring in the body if the levels are too high.

If your Ferritin levels are low it is important to supplement with a high quality iron as soon as possible as iron levels increase slowly. We prefer to use iron in the bisglycinate form as it has been found to increase iron stores quicker and maintain them for longer than other forms like ferrous sulfate.  We also find that there are little to no side effects when using bisglycinate. Foods can help to maintain iron levels, but do not contain enough iron to raise Ferritin. Foods that are higher in iron content include meat, eggs, dark leafy green vegetables, molasses and beans.

It is possible for iron toxicity to occur if levels are too high or you have a rare genetic condition known as Hemachromatosis. Therefore, it is extremely important to consult a health care practitioner and have your Ferritin checked prior to starting any supplementation with iron.

]]><![CDATA[ The Many Health Benefits of Turmeric ]]>Tue, 14 Jul 2015 20:23:16 GMThttp://www.roots-to-health.com/blog/-the-many-health-benefits-of-turmeric Turmeric is a very common herb we use in our practice as there are numerous health benefits.  Turmeric contains curcumin which is the main active ingredient that is very anti-inflammatory, anti-cancer and is a potent anti-oxidant.  When you take a turmeric supplement it is very important to take one that has been researched to be absorbable by the body as it is an herb that is not well absorbed into the blood stream.  Even though there are many different brands out there, only a couple have actually been studied to have a therapeutic benefit in the body. 

We most commonly recommend Theracurmin as a recent study in the Journal of Nutritional Science and Vitaminology showed this to be the most active, bioavailable and absorbable form of turmeric providing curcumin.  Theracurmin has been found to have many health benefits including but not limited to skin, joint, cardiovascular, liver and vascular health.  It has also been shown to improve quality of life of cancer patients.  In patients with heart failure Theracurmin has been helpful by increasing blood volume and decreasing ventricle size.  Similarly, for vascular health it has been shown to improve arterial blood flow and increase arterial elasticity.  For liver health, supplementing with Theracurmin for 4 weeks produced a reduction in elevated liver enzymes.  Joint pain can be tremendously helped with Theracurmin and produces not only a reduction in pain but also a reduction in pain medication that is needed. 

Of course these are just some of the health benefits of curcumin.  We also recommend adding turmeric to your daily diet, however, you will not get nearly as high of a dose as is present in the supplement form.  You also must ensure when having turmeric in the spice form that you consume it with a pinch of black pepper and with a healthy fat like coconut milk to help with absorption.  Here’s a simple way to enjoy turmeric in the diet: Turmeric Tea: Mix ½ tsp turmeric with water and a peel of lemon, lime and/or orange in a pot.  Bring to a boil and simmer for 5 minutes.  Add a pinch of black pepper and a drop of olive oil or coconut oil.  Mix, strain and serve.  Can add honey to sweeten if desired.
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