Health Archives - Dr Shawn

19/Aug/2024

Introduction

We all crave that radiant, healthy glow, but achieving it requires more than just a skincare routine. The secret to vibrant skin lies in a holistic approach that includes a balanced diet, mindful lifestyle choices, and ocassionally the right supplements. This blog post will uncover the essentials for maintaining healthy skin through lifestyle, diet, and supplements. By the end of it, you’ll have practical tips and insights to implement in your daily life, leading you to the beautiful, glowing skin you desire.

The Fundamentals of a Skin-Healthy Diet

Key Nutrients for Glowing Skin

Your skin reflects what you eat. Key nutrients such as vitamins A, C, E, and omega-3 fatty acids are crucial for skin health. Vitamin A promotes cell turnover, helping you maintain smooth skin. Vitamin C is an antioxidant that fights free radicals and supports collagen production. Vitamin E protects your skin from damage, while omega-3 fatty acids help maintain your skin’s lipid barrier, keeping it hydrated and plump.

Best Food Sources for Skin Health

You can find these key nutrients in a variety of foods. Carrots, sweet potatoes, and leafy greens are excellent sources of Vitamin A. Citrus fruits, strawberries, and bell peppers are rich in Vitamin C. Nuts and seeds, especially almonds and sunflower seeds, provide ample amounts of Vitamin E. For omega-3 fatty acids, look to fatty fish like salmon, flaxseeds, and walnuts. Integrating these foods into your diet can significantly improve your skin’s appearance.

Hydration’s Role in Skin Vitality

Water is often underrated, but it’s vital for skin health. Staying hydrated helps your skin maintain its elasticity and suppleness. Aim for at least eight glasses of water a day, and consider adding hydrating foods such as cucumbers, watermelon, and oranges to your diet. Herbal teas and coconut water are also excellent hydration options that support skin health. I am also a big proponent of using electrolytes on a daily basis.

The Impact of Lifestyle Choices on Skin Health

The Importance of Quality Sleep

Sleep is the body’s natural rejuvenator, and it’s incredibly important for your skin. During sleep, your body repairs damaged cells and produces new ones. Poor sleep can lead to dull skin, dark circles, and an overall tired appearance. Aim for 7-9 hours of quality sleep each night to give your skin the time it needs to heal and regenerate.

Managing Stress for Better Skin

Stress can wreak havoc on your skin, leading to conditions like acne, eczema, and psoriasis. When you’re stressed, your body produces cortisol, a hormone that increases oil production and inflammation. To manage stress, consider activities like yoga, meditation, and regular exercise. These practices can help reduce cortisol levels and improve your skin’s overall health.

The Benefits of Regular Exercise

Exercise not only keeps your body fit but also benefits your skin. Physical activity increases blood circulation, delivering more oxygen and nutrients to your skin cells. This helps keep your skin healthy and vibrant. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like brisk walking, jogging, cycling and rock climbing (my favourite) are great options that can contribute to healthier skin.

Vitamin D

The Role of Supplements in Supporting Skin Health

Popular Supplements for Skin Health

While a balanced diet is crucial, supplements can provide an extra boost. Popular supplements for skin health include collagen, biotin, and hyaluronic acid. Collagen supplements can enhance your skin’s elasticity and reduce wrinkles. Biotin, a B vitamin, supports skin, hair, and nail health. Hyaluronic acid helps retain moisture, giving your skin a plump, hydrated look. As mentioned previously, vitamin A, E, C and Omega-3 can be useful supplements if the diet is lacking.

Potential Risks and Considerations

It’s important to approach supplements with caution. Not all supplements are created equal, and some may interact with medications or cause side effects. Always consult with a healthcare provider before starting any new supplement regimen. They can help you determine the right type and dosage based on your individual needs and health status.

How to Integrate Supplements Effectively

To get the most out of your supplements, take them consistently and pair them with a healthy diet. Some supplements, like fat-soluble vitamins (A, D, E, K) and Omega-3 are best taken with meals that contain healthy fats for better absorption. Keeping a supplement journal can help you track your intake and any changes in your skin’s appearance, helping you adjust as needed.

Case Studies and Personal Stories

The Impact of Diet on Skin Health

Tom, a 28-year-old fitness enthusiast, discovered that his high-protein, low-carb diet was missing essential vitamins and minerals for skin health. By incorporating a variety of colourful vegetables and fruits, along with a daily multivitamin, Tom saw a reduction in his acne and an overall brighter complexion.

Success Stories with Supplement Use

Sarah, a 40-year-old teacher, struggled with early signs of aging, including fine lines and loss of elasticity. After adding a collagen supplement to her daily routine, along with increased hydration and a balanced diet, Sarah’s skin started to look firmer and more youthful within a few months.

Conclusion

Achieving healthy, radiant skin requires a holistic approach that includes a balanced diet, mindful lifestyle choices, and the right supplements. By focusing on the fundamentals of nutrition, managing stress, ensuring adequate sleep, and considering targeted supplements, you can transform your skin from the inside out. Remember, consistency is key. Start integrating these practices into your daily routine, and you’ll be on your way to healthier, glowing skin. For personalized advice, consider consulting with a naturopathic doctor or a nutritionist to tailor these tips to your specific needs.

DoctorShawn

23/Jul/2024

Introduction

Maintaining healthy bones is crucial for everyone, regardless of age or activity level. From athletes striving to enhance performance, to the elderly aiming to prevent fractures, and health enthusiasts eager to stay fit, bone health plays a vital role in overall wellbeing. This blog post explores the importance of bone health, the process of bone growth, and ten powerful ways to stimulate bone growth naturally. By following these tips, you can ensure your bones remain strong and resilient throughout your life.

The Importance of Bone Health

Why Bone Health Matters

Bones provide structure, protect organs, anchor muscles, and store calcium. Poor bone health can lead to conditions such as osteoporosis, increasing the risk of fractures. Maintaining strong bones is essential for mobility and independence, especially as we age.

Who Needs to Focus on Bone Health?

Bone health is important for everyone, but certain groups need to pay extra attention. Athletes rely on strong bones to support their intense physical activities. The elderly need to prevent bone loss that can lead to fractures. Health enthusiasts benefit from maintaining bone density to support overall fitness.

Long-term Benefits of Healthy Bones

Strong bones contribute to better posture, improved balance, and a reduced risk of injury. Investing in bone health today can lead to a more active and pain-free life in the future. It’s never too early or too late to start focusing on your bones.

Understanding Bone Growth

How Bones Grow and Repair

Bone growth occurs through a process called ossification, where new bone tissue is formed. This process is most active during childhood and adolescence but continues throughout life. Bone remodelling, the replacement of old bone tissue with new, helps repair minor damages and maintain bone strength.

Factors Affecting Bone Growth

Several factors influence bone growth, including genetics, nutrition, physical activity, and hormones. While you can’t change your genes, you can optimize other factors to promote healthy bone growth and maintenance.

Signs of Poor Bone Health

Symptoms of poor bone health include frequent fractures, back pain, loss of height, and a stooped posture. If you experience these signs, it’s crucial to take steps to improve your bone health immediately.

10 Ways to Stimulate Bone Growth

1. Eat a Balanced Diet Rich in Calcium and Vitamin D

Calcium is a building block of bone tissue, and vitamin D helps your body absorb calcium. Include dairy products, leafy greens, and fortified foods in your diet. Spend time in the sun or take supplements to ensure adequate vitamin D levels. It is also important to check your blood levels of vitamin D regularly. Low vitamin D can effect bone density as well as immune function.

2. Engage in Weight-Bearing Exercises

Exercises such as walking, jogging, and weight lifting stimulate bone formation. These activities apply stress to bones, encouraging the production of new bone tissue. Aim for at least 30 minutes of weight-bearing exercise most days of the week.

3. Incorporate Strength Training

Strength training exercises, like resistance bands and lifting weights, build muscle mass and strengthen bones. Focus on exercises that target major muscle groups, and gradually increase the intensity as your strength improves.

4. Consume Adequate Protein

Protein is essential for bone repair and growth. Include sources of protein such as lean meats, fish, eggs, and plant-based options like beans and lentils in your diet. Ensure you’re getting enough protein to support your bone health.

5. Avoid Excessive Alcohol and Smoking

Both alcohol and smoking can weaken bones and increase the risk of osteoporosis. Limit alcohol consumption to moderate levels and quit smoking to protect your bone health. These lifestyle changes can have a significant impact on bone strength.

6. Maintain a Healthy Body Weight

Being underweight or overweight can negatively affect bone health. Aim for a balanced diet and regular exercise to maintain a healthy weight. This not only benefits your bones but also overall health.

7. Get Regular Health Screenings

Routine check-ups can help detect bone density issues early. Discuss bone health with your doctor and get recommended screenings, especially if you’re at higher risk for osteoporosis. Early intervention can prevent serious bone problems. Nutrient panels done by a functional medicine doctor or Naturopathic Doctor can test for deficiencies.

8. Add Omega-3 Fatty Acids to Your Diet

Omega-3 fatty acids support bone health by reducing inflammation and promoting bone formation. Include sources like fish, walnuts, and flaxseeds in your diet. Consider omega-3 supplements if needed.

9. Ensure Proper Hormone Levels

Hormones such as estrogen and testosterone play a role in bone density. Discuss with your doctor if you suspect hormonal imbalances. Hormone replacement therapy or other treatments may be necessary to maintain healthy bones.

10. Practice Good Posture and Ergonomics

Good posture reduces the risk of bone and joint problems. Pay attention to your sitting and standing posture, and use ergonomic furniture to support your spine and joints. Simple adjustments can make a big difference in bone health.

Conclusion

Investing in your bone health is a lifelong commitment that pays off in numerous ways. By following these ten strategies, you can stimulate bone growth, enhance bone density, and protect yourself from fractures and bone-related conditions.

Remember, strong bones support an active and fulfilling life, whether you’re an athlete, an elderly individual, or a health enthusiast. Start implementing these tips today and take the first step towards healthier bones.

For personalized bone health plans and professional advice, consider consulting a healthcare provider. Share this post with friends and family to spread the importance of bone health.

Additional Resources

National Osteoporosis Foundation: Comprehensive information on bone health and osteoporosis prevention.
Mayo Clinic: Expert advice on calcium and vitamin D intake.
WebMD: Tips on maintaining a healthy weight for bone health.

By integrating these practices into your daily routine, you can ensure your bones stay strong and resilient, supporting you in all your activities and adventures.

DoctorShawn

04/Jun/2024

Fish oil has long been heralded as a miracle supplement in the world of health and nutrition. From promoting heart health to enhancing brain function, the benefits touted are numerous. But recently, questions have arisen about the true efficacy and safety of fish oil supplements. Should you be worried about fish oil? Let’s delve into the research to uncover the truth.

Comment on the recent BMJ investigation

A recent study published in BMJ Medicine investigated the effects of Omega-3 fatty acid supplements, commonly found in fish oil, on cardiovascular health. Conducting a prospective cohort study with 415,737 participants aged 40-69 from the UK Biobank, researchers found mixed results depending on the cardiovascular status of the individuals.

For those without known cardiovascular disease, regular use of fish oil supplements was linked to an increased risk of atrial fibrillation and stroke. However, in individuals diagnosed with cardiovascular conditions, fish oil supplements showed beneficial effects, such as reducing the progression from atrial fibrillation to major adverse cardiovascular events and myocardial infarction, as well as from heart failure to death.

The study concluded that while fish oil supplements may help people with existing cardiovascular issues transition more safely through various stages of the disease, their use for primary prevention in healthy individuals could be harmful.

^{Problems with the study}

The recent study on Omega-3 fatty acids published in BMJ Medicine, while extensive and insightful, has several limitations and potential faults that should be considered:

Observational Nature: The study is observational, which means it cannot establish causation, only association. There may be unmeasured confounding variables that affect the results.
Self-Reported Data: The reliance on self-reported usage of fish oil supplements can introduce recall bias and inaccuracies. Participants may underreport or overreport their supplement intake.
Single Population Sample: The study’s participants were from the UK Biobank, which may not be representative of the global population. Results might differ in diverse populations with different dietary habits and genetic backgrounds.
Undefined Dosage and Duration: The specific dosage and duration of fish oil supplement use were not clearly defined, which could impact the outcomes. Different dosages may have varying effects on heart health.
Baseline Health Status: The baseline cardiovascular health of participants was not uniformly assessed before starting the study. Individuals with undiagnosed or subclinical cardiovascular conditions may have influenced the results.
Lack of Control for Other Dietary Factors: The study did not comprehensively control for other dietary factors and overall lifestyle habits that could affect cardiovascular health. Omega-3 intake from food sources wasn’t distinguished from supplement use.
Potential Confounders: Despite adjustments for various confounders, residual confounding by factors such as medication use, other dietary supplements, and genetic predispositions cannot be ruled out.

These limitations suggest that while the study provides valuable insights, its findings should be interpreted with caution. Further randomized controlled trials are necessary to establish a clearer causal relationship and better understand the specific circumstances under which Omega-3 fatty acids might be beneficial or detrimental to heart health.

Understanding Fish Oil

Fish oil is derived from the tissues of oily fish and is rich in omega-3 fatty acids, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These omega-3s are essential fats that our bodies cannot produce on their own, which means we must obtain them through our diet or supplements.

Promoted Benefits of Fish Oil

Heart Health: One of the most significant claims is that fish oil can reduce the risk of heart disease. Omega-3s are believed to lower triglyceride levels, reduce inflammation, and decrease blood pressure.

Brain Function: DHA is a major structural component of the brain. Consuming adequate levels of DHA has been linked to improved cognitive function and a lower risk of neurodegenerative diseases.

Joint Health: Omega-3s have anti-inflammatory properties, which can help alleviate symptoms of rheumatoid arthritis and other inflammatory joint conditions.

Eye Health: DHA is also a critical component of the retina. Adequate intake of omega-3s has been associated with a reduced risk of macular degeneration.

The Rising Concerns

Despite these widely accepted benefits, some recent studies, such as the one previously discussed, and expert opinions have brought concerns to light, questioning the efficacy and safety of fish oil supplementation.

Efficacy Questions

Inconsistent Study Results: While many studies highlight the benefits of fish oil, others show little to no effect. For instance, a comprehensive review by the Cochrane Collaboration in 2018 found that omega-3 supplements had little to no significant impact on preventing heart disease.
Bioavailability: Not all fish oil supplements are created equal. The form of omega-3s in the supplement (triglycerides vs. ethyl esters) can affect how well they are absorbed and utilized by the body.

Safety Concerns

Oxidation: Fish oil is prone to oxidation, which can lead to the formation of harmful compounds. Oxidized fish oil can be detrimental rather than beneficial, potentially causing oxidative stress and inflammation.
Contaminants: Depending on the source, fish oil supplements can contain environmental pollutants like heavy metals (e.g., mercury) and PCBs. Ensuring high-quality, purified fish oil is crucial to avoid these contaminants.
Dosage and Interactions: High doses of fish oil can lead to adverse effects such as bleeding disorders, gastrointestinal issues, and potential interactions with medications.

What Does the Research Say?

To navigate these concerns, let’s look at some key studies and expert opinions:

Cardiovascular Health

A study published in the Journal of the American Medical Association (JAMA) in 2019 analyzed data from multiple clinical trials and found that while high-dose omega-3 supplements did reduce the risk of heart attacks, the overall benefit to cardiovascular mortality was minimal.

Brain Health

Research published in the American Journal of Clinical Nutrition in 2018 suggested that while omega-3 supplements can support cognitive function in older adults, their impact is more pronounced in those who have dietary deficiencies of these fatty acids.

Joint Health

A study in the Annals of the Rheumatic Diseases highlighted that fish oil supplements could reduce symptoms of rheumatoid arthritis, though the benefits were modest and varied among individuals.

Should You Take Fish Oil?

Given the mixed findings, here are some guidelines to consider:

Diet First

Prioritize obtaining omega-3s from whole food sources. Fatty fish like salmon, mackerel, and sardines are excellent choices. They not only provide EPA and DHA but also come with other beneficial nutrients.

Quality Matters

If you choose to take a fish oil supplement, opt for high-quality brands that ensure purity and minimal oxidation. Look for third-party testing and certification to ensure the product is free from contaminants.

Consult Healthcare Providers

Before starting any new supplement regimen, especially at higher doses, consult with your healthcare provider. They can help determine the right dosage for your needs and monitor for potential interactions with other medications.

Balance and Moderation

Remember that more is not always better. Stick to recommended dosages and consider balancing fish oil intake with other sources of omega-3s, such as flaxseeds and walnuts, which provide ALA (alpha-linolenic acid).

Conclusion

Fish oil remains a complex topic within the realm of nutrition and wellness. While there are undeniable benefits, it’s essential to approach supplementation with informed caution. By prioritizing quality, consulting healthcare professionals, and maintaining a balanced diet, you can make the most of what fish oil has to offer without falling prey to its potential pitfalls.

Ultimately, staying updated on the latest research and making well-informed decisions will help you navigate the world of supplements effectively. Should you be worried about fish oil? With the right knowledge, the answer leans towards no – but staying vigilant and informed is key to ensuring your health journey is both safe and beneficial.

DoctorShawn

19/Dec/2023

Hello, fellow health enthusiasts! Today, let’s hit a high note and delve into something that combines our love for rhythm and wellness – Music Therapy.

Now, you might be thinking, “Music Therapy? Is that just listening to Mozart while sipping chamomile tea?” Well, not quite! The American Music Therapy Association defines it as “the clinical and evidence-based use of music interventions to accomplish individualized goals within a therapeutic relationship by a credentialed professional.” In simpler words, it’s using music strategically to improve your health and well-being.

Before you start frantically searching for your old recorder or tambourine, let’s tune into some of the incredible ways music therapy can strike a chord with your mental health.

1. Stress Relief: Researchers at Stanford University found that rhythmic music has a profound effect on brain function, acting like a natural stress-buster. So, the next time you’re pulling your hair out over your boss’s impossible deadline, maybe try drumming on your desk. Just tell your annoyed colleagues it’s for science!

2. Improved Mood: A study from the Journal of Positive Psychology suggests that people who actively engage with music through dancing or attending concerts report higher levels of subjective well-being. If you’ve ever belted out your favorite song in the shower or busted a move at a concert, you’ll know exactly what they’re talking about!

3. Better Sleep: Struggling with insomnia? A review of 10 different studies found that listening to relaxing classical music before bed significantly improves sleep quality. So, Beethoven might just be the sleep guru you’ve been looking for.

4. Enhanced Focus: A study published in the Journal of Neuroscience discovered that background music helps people focus on tasks, especially those that require constant attention. So, if you’re finding it hard to concentrate on this blog (I’ll try not to take it personally), maybe put on some Bach.

Working with a music therapist

Music therapy treatment sessions can be an enlightening and transformative experience. Under the guidance of a certified music therapist, these sessions generally begin with an initial assessment to understand the client’s needs and establish therapeutic goals. Following this, the therapist uses various music-based activities, which may include listening to music, creating music using instruments, singing, or moving to music.

The cost of music therapy can vary greatly depending on the therapist, location, and duration of the session, but generally, it ranges from $70 to $120 per session. Some health insurance providers may cover part or all of the cost, so it’s worth checking with your provider.

The course of music therapy is highly individualized and depends on the client’s specific needs. However, most people typically begin to see the benefits after 6 to 12 weekly sessions. It’s important to remember that the journey of healing and growth is different for everyone, and some may require more sessions to experience significant improvements.

Music therapy is a versatile therapeutic tool that can be used to treat a wide range of conditions, including depression, anxiety, stress, addiction, and even physical ailments like chronic pain. By providing an outlet for self-expression and a means to explore and regulate emotions, music therapy can enhance relaxation, promote emotional well-being, and facilitate personal growth.

Overall, music therapy is not just about the music—it’s about using music as a channel to open doors, heal wounds, and create connections. It’s a symphony where each note, each pause, and each crescendo is a step toward wellness.

Looking for a music therapist? Here is a link to the Ontario Association of Music Therapists

Incorporating music into daily living

Now, you might be thinking, “This all sounds great, but how do I incorporate this into my daily routine?” Well, here’s the beauty of music therapy – it can fit into every nook and cranny of your day. Listen to uplifting tunes while brushing your teeth, hum a calming melody during your commute, or even conduct a mini symphony while waiting for your coffee to brew!

The science is clear: music therapy hits all the right notes when it comes to boosting mental health. It’s like having your own personal health DJ, spinning tracks to help you handle stress, improve your mood, get better sleep, and enhance focus. So, why not give it a try? After all, in the wise words of Friedrich Nietzsche, “Without music, life would be a mistake.”

Alright, health-conscious maestros, it’s time to wrap up this symphony. Stay tuned for more exciting health revelations, and remember, always keep your mind sharp and your playlists sharper!

Click Here for more articles by Dr. Shawn Meirovici N.D.

DoctorShawn

11/Dec/2023

When it comes to taking care of our health, there are many factors to consider, including diet, exercise, and stress management. One often overlooked aspect is heart rate variability, which is a measure of the variation in time between each heartbeat. While it may sound complicated, understanding heart rate variability is essential for improving your overall health and well-being. In this blog post, we will explore what heart rate variability is, how it affects our bodies, and what you can do to improve it.

What is Heart Rate Variability?

Heart rate variability refers to the changes in time duration between successive heartbeats. It is an important indicator of the functioning of the autonomic nervous system that controls many of our body’s automatic functions, including heart rate, blood pressure, and breathing. To measure heart rate variability, it is necessary to use specialized technology, such as electrocardiogram (ECG) or photoplethysmography (PPG) devices.

There are several popular wearable devices in the market that can measure heart rate variability (HRV). The Whoop Strap and Apple Watch are among the most recognized ones, with the former being lauded for their high accuracy in measuring heart rate and HRV. Garmin devices, particularly the Fenix 7 & Epix models, also offer this feature, as does the Oura Ring. Fitbit’s Charge model is another notable mention. Polar H10 is known as the most accurate heart rate sensor in Polar’s history, and other devices like Suunto Smart Belt, Garmin HRM-Pro, 4iiii VIIIIVA, Zephyr HxM Smart HR Monitor, and COOSPO H6 also offer HRV monitoring capabilities. These devices not only provide critical health metrics but also help manage health trends.

How Does Heart Rate Variability Affect Our Bodies?

Research has shown that heart rate variability is closely related to our health and well-being. A high heart rate variability indicates a healthy balance between the sympathetic nervous system (which activates the “fight or flight” response) and the parasympathetic nervous system (which activates the “rest and digest” response). On the other hand, a low heart rate variability is associated with stress, anxiety, and other health problems. Furthermore, low heart rate variability can also be a risk factor for several serious medical conditions, including cardiovascular disease, diabetes, and depression.

How to Improve Heart Rate Variability?

Improving your heart rate variability requires a combination of lifestyle changes and medical interventions. Here are some strategies you can try:

Mind-body exercises: Activities such as meditation, deep breathing, yoga, and tai chi can help reduce stress and promote relaxation, which in turn can improve heart rate variability.
Exercise regularly: Exercise has numerous benefits for our health, including improving heart rate variability. Aim to engage in regular physical activity for at least 30 minutes a day.
Get Enough Sleep: Sleep is essential for our physical and mental well-being. Make sure to prioritize getting enough quality sleep to ensure better heart rate variability. For more Naturopathic solutions for better sleep click HERE
A healthy diet: Eating a balanced diet rich in whole foods and low in processed sugar and saturated fats can help promote healthy heart rate variability. For more articles on healthy lifestyle interventions click HERE
Medical intervention: In some cases, medical interventions may be required to improve heart rate variability. These might include medications, such as beta-blockers, or treating any underlying conditions that might be contributing to low heart rate variability.

Conclusion:

Heart rate variability is a crucial aspect of our overall health and well-being, which can be improved through lifestyle changes and medical interventions. By taking steps to reduce stress, stay active, get enough sleep, and eat a healthy and balanced diet, you can help promote a healthy heart rate variability. Additionally, if you suspect that you have an underlying medical condition, consult with your doctor to develop a personalized treatment plan. Remember, making small but consistent changes to your lifestyle can go a long way in improving your heart rate variability and overall health.

Lear more about HRV HERE

DoctorShawn

21/Nov/2023

As we age, our bodies undergo several changes that are influenced by various factors like diet, exercise, stress, and other underlying conditions. One such condition that requires continuous monitoring is blood pressure. High blood pressure or hypertension is a common problem among adults across the globe, and it can lead to several health complications that can be fatal if left untreated. That’s why it’s important to keep a close eye on your blood pressure readings. But how often should you check your blood pressure? Let’s find out.

Age Matters

Your age plays a crucial role in determining how often you should check your blood pressure. According to the American Heart Association, adults above 40 with a history of high blood pressure or other underlying health conditions like diabetes should check their blood pressure readings at least once every year. However, if you’re above 65, you should check your blood pressure every six months to a year. Monitoring blood pressure levels regularly can help you identify and manage any changes that could lead to severe health complications.

For more articles on healthy lifestyle Click Here

Your Health Condition

Apart from age, your overall health also determines how often you should check your blood pressure. If you have a history of high blood pressure or any underlying health conditions like diabetes, kidney disease, or heart disease, it’s important to monitor your blood pressure readings more frequently. You should discuss with your doctor about a monitoring schedule that’s tailored to your health needs and risks. Personally I like to recommend that patients check their blood pressure in the morning, afternoon and evening everyday for 1 week. They then take the average for all three times of day. This gives a very accurate sense of where your blood pressure is at.

Lifestyle Habits

Your lifestyle habits also play a crucial role in regulating your blood pressure. If you’re someone who’s prone to stress, consumes a high salt diet, or indulges in alcohol frequently, you may need to monitor your blood pressure readings more often. Similarly, if you have a sedentary lifestyle with little or no physical activity, you should check your blood pressure more frequently as well. In such cases, your doctor may advise you to monitor your blood pressure levels every 3-6 months.

Medications

If you’re taking blood pressure medication to manage hypertension, your doctor may advise you to check your blood pressure levels more frequently. Generally, doctors recommend monitoring blood pressure 30 minutes before taking your medication to determine its effectiveness. Afterward, you may need to take your blood pressure levels every few days or weeks, depending on your health condition.

Personal Preference

Lastly, your personal preference also plays a crucial role in determining how often you should check your blood pressure. If you’re someone who’s prone to anxiety or panic attacks, monitoring your blood pressure too frequently may cause more harm than good. In such cases, it’s important to discuss your monitoring schedule with your doctor and settle on a schedule that works best for you.

Conclusion:

Monitoring your blood pressure levels is an essential step in keeping hypertension and other health complications at bay. However, the frequency of monitoring your blood pressure levels depends on various factors like age, health condition, lifestyle habits, and personal preference. Speak to your doctor to come up with a monitoring schedule that’s tailored to your health needs and risks. Remember, high blood pressure is a silent killer, so it’s better to be safe than sorry.

For more on Blood Pressure Monitoring Click Here

DoctorShawn

17/Oct/2023

Blood tests are a vital tool that doctors use to detect and diagnose a wide range of conditions. From evaluating organ function to monitoring cholesterol levels, these tests give doctors valuable information about a patient’s health. However, the question remains, how often should you have your blood checked? In this post, we will explore the benefits of regular blood testing for prevention versus disease-tracking.

Prevention versus Disease Management

Prevention is the key to good health. Some blood tests can detect early warning signs of diseases like cancer, heart disease, and diabetes, allowing for immediate treatment. For instance, a fasting blood sugar test can detect early stages of diabetes, allowing for lifestyle modification, and dietary change. Likewise, a lipid panel test can detect high cholesterol levels, and routine screenings could help reduce risks related to cardiovascular disease.

CEA

Preventative blood tests are especially important for individuals with a family history of certain conditions. For example, if your family has a history of colon cancer carcinoembryonic antigen (CEA) can be a useful screening tool for colorectal cancer. CEA is a protein that is often found in higher quantities in those with this type of cancer. Regular CEA testing can help detect the disease at an early stage, making treatment more effective and increasing the chances of survival.

PSA

Similarly, some experts recommend regular prostate-specific antigen (PSA) blood tests starting at age 40, especially for men who have a family history of prostate cancer. Prostate-specific antigen (PSA) screening in men as early as 40 years of age could potentially help identify those at risk of developing prostate cancer. Men aged 40-49 years with a baseline PSA level above 1.0 ng/mL have been found to have a significant risk of prostate cancer diagnosis, suggesting the need for more regular monitoring.

Hormones

Hormone screening, particularly of sex hormones such as testosterone in men, and estrogen, progesterone, and testosterone in women, is a critical aspect of healthcare that can provide valuable insights into an individual’s overall health. Starting these screenings as early as in your 20s can help detect hormonal imbalances that could potentially lead to conditions like polycystic ovary syndrome (PCOS) in women or low testosterone levels in men. Early detection can enable timely intervention, possibly preventing future health issues such as infertility, osteoporosis, heart disease, or certain types of cancer. Regular hormone screenings can help maintain hormonal balance, which is vital for physical wellbeing, mental health, and sexual health. Consequently, it can dramatically improve the quality of life by ensuring optimal hormonal health throughout one’s lifetime.

Routine Blood Work

Routine blood tests are a vital tool in maintaining optimum health, as they can detect deficiencies or imbalances that could potentially lead to health problems. Key markers such as Vitamin D and B12 levels are essential for bone health and nerve function respectively. Thyroid-Stimulating Hormone (TSH) is crucial for regulating your body’s metabolism while C-Reactive Protein (CRP) is an indicator of inflammation in the body. Liver enzymes, ferritin, and creatinine levels help monitor liver function, iron storage, and kidney function respectively.

Abnormalities in these markers can result in symptoms such as fatigue, weakness, digestive issues, mood changes, and more. Lifestyle factors including diet, physical activity, stress, and substance use can significantly affect these markers. Yearly blood tests can help identify these abnormalities early, allowing for timely intervention.

On the other hand, some diseases require more frequent monitoring and blood testing. For example, individuals with diabetes may need regular blood tests to monitor their glucose levels. Cancer patients, too, may require regular blood tests to monitor disease progression, or to check if cancer has returned even after treatment.

Conclusion:

Keeping track of your health status through blood tests is important for catching early warning signs of disease, but it also involves analyzing disease progress, response to treatment, and overall health. Ultimately, the frequency of blood tests depends on a patient’s risk profile, family history, age, and overall health status. I generally recommend yearly healthy living assessment panels for prevention and more specific testing on a more frequent basis for disease management. It is important to discuss with your doctor to determine a testing plan specific to your needs. In that way, you can ensure optimal health and well-being for a long time.

We use the two top labs in Canada: LifeLabs and Dynacare

For a list of some tests that we offer as well as pricing CLICK HERE (Many tests are covered by a health insurance plan)

DoctorShawn

26/Sep/2023

Cooking with oil is one of the most common techniques used in the kitchen. Whether you’re baking, frying, sautéing, or roasting, using the right oil can make a significant difference in the flavour and health of your food. However, it’s crucial to know how much heat a particular oil can handle and how to choose the best oils for your health. In this blog post, let’s dive into the world of cooking with oil and discover the best techniques and tips for healthy and delicious meals.

Not all Oils are Created Equal

Not all oils are created equal when it comes to cooking. Different oils have different smoke points, which affect their stability and overall health benefits. The smoke point is the temperature at which an oil starts to smoke and break down, producing harmful compounds that can be harmful to your health. Therefore, it’s essential to use oils with a high smoke point for high-heat cooking methods such as roasting, frying, and grilling. Examples of oils with high smoke points include avocado oil, peanut oil, canola oil, and vegetable oil.

Common cooking oils and their smoke points:

Extra Virgin Olive Oil (EVOO): With a smoke point of 325-375°F, EVOO is best suited for low-heat cooking like sautéing, baking, and roasting. It’s packed with heart-healthy monounsaturated fats and lends a robust, fruity flavor to dishes.
Canola Oil: Canola oil’s smoke point is around 400°F, making it versatile for medium-heat cooking methods. It’s a good source of monounsaturated fats and has a neutral taste that won’t overpower your dish.
Coconut Oil: This tropical oil has a smoke point of 350°F. It’s ideal for baking and adds a sweet, subtle coconut flavor. Coconut oil is high in saturated fats, but it’s also rich in medium-chain triglycerides (MCTs) that can boost energy levels.
Avocado Oil: With an impressive smoke point of up to 520°F, avocado oil is excellent for high-heat cooking techniques like frying and searing. It’s rich in heart-healthy monounsaturated fats and vitamin E, plus it adds a creamy, buttery flavor to dishes.
Peanut Oil: With a smoke point of 450°F, peanut oil is a great choice for frying, sautéing, and grilling. It’s high in monounsaturated fats and adds a nutty flavor to dishes.
Sesame Oil: This oil has a smoke point of 410°F, making it good for medium to high-heat cooking. It’s rich in antioxidants and adds a powerful, nutty flavor, especially when used in Asian cuisine.
Grapeseed Oil: With a smoke point of 420°F, grapeseed oil is suitable for medium-high heat cooking. It’s high in polyunsaturated fats and vitamin E, and offers a mild flavor that won’t compete with your dish.
Butter: Real butter has a low smoke point of 300°F, so it’s best for baking or low-heat cooking. It’s high in saturated fat, but also contains beneficial nutrients like vitamin A.
Lard/Tallow: These animal fats have a smoke point around 375°F (lard) and 400°F (tallow), making them suitable for medium-heat cooking. They are high in saturated fats, but also contain monounsaturated fats.

However, not all high-smoke point oils are healthy. Vegetable oil and canola oil are often highly refined and processed, leading to the depletion of nutrients and a high amount of omega-6 fatty acids, which can induce inflammation. Remember to also include unrefined oils rich in omega-3 fatty acids like flaxseed oil, hemp oil, walnut oil, or extra virgin olive oil. These oils have lower smoke points and are best used in low-heat cooking methods like sautéing, dressing, or drizzling.

Another essential factor when choosing oils for your health is their composition. Saturated fats like coconut oil and butter have traditionally been considered unhealthy, but recent research suggests that they might have health benefits too. Coconut oil contains medium-chain triglycerides, which are easier to digest and absorb.

Medium Chain Triglycerides

Medium-chain triglycerides, or MCTs, are a type of fatty acid that can work wonders for your health. They’re easily digested and absorbed, providing a quick burst of energy that can fuel your brain and body. MCTs have been linked to numerous health benefits, from enhancing brain function and boosting heart health, to aiding in weight management and even improving exercise performance.

Olive Oil

Additionally, olive oil holds many benefits, including protecting against heart disease, cognitive decline, and even cancer. It’s crucial to balance your intake of saturated fats with unsaturated fats like polyunsaturated and monounsaturated fats found in nuts, seeds, fish, and vegetable oils to promote optimal health.

Extra virgin olive oil is a powerhouse of health benefits, making it an essential addition to your daily diet. Rich in monounsaturated fats, it promotes heart health by reducing levels of bad cholesterol (LDL) and increasing good cholesterol (HDL). The high content of antioxidants and anti-inflammatory properties found in extra virgin olive oil contribute to strengthening bones and muscles, helping to prevent osteoporosis and rheumatoid arthritis. Additionally, it aids in weight management due to its ability to provide satiety and control cravings. What sets extra virgin olive oil apart is its rich flavor profile and high phenolic content, which has been associated with fighting cancer cells and improving brain function. So why not make the switch? Incorporate extra virgin olive oil into your meals for a delicious and nutritious boost to your health.

When it comes to cooking, the right technique significantly affects the final result. Instead of pouring too much oil in the pan or deep-fryer, use a smaller amount and distribute it evenly. Experiment with alternative cooking methods like broiling, baking, or steaming to create delicious and healthy meals without the need for high amounts of oil. You can also swap oils for other types of fats like avocado or tahini to add an explosion of flavour without high-heat cooking.

Conclusion:

Now that you know how much heat and which oils to choose for your health when cooking, go ahead and experiment with different oils and cooking techniques. Opt for high-smoke point oils for high-heat cooking methods, and unrefined oils with lower smoke points for low-heat cooking and dressings. Make sure to balance your intake of saturated and unsaturated fats to promote optimal health. Remember that cooking with oil is all about balance, moderation, and flavour!

More blogs:

Cholesterol Isn’t bad

Check out the top 4 healthy oils for high heat cooking

DoctorShawn

29/Aug/2023

In this modern and fast-paced world, we often forget to stop and appreciate nature. We are always in a rush to complete our to-do lists, and we hardly have time to relax and enjoy the beauty around us. But what if we told you that taking a simple walk in the woods could make a significant impact on your mental and physical health? Yes, you read that right. It’s called “forest bathing,” and it’s a Japanese practice that involves immersing oneself in nature and engaging with all the senses. So, let’s dive into the world of forest bathing and learn why science says it’s good for you.

Shinrin-yoku

The idea of forest bathing (“Shinrin-yoku” in Japanese) began in the 1980s and focuses on mindfulness-awareness exercises that use trees and other natural elements to help people relax and recharge. According to research, trees and plants produce an organic compound called phytoncides that help protect them from insects, diseases, and other harmful organisms. When we breathe in these compounds, they enter our bodies, which could enhance our immune system, reduce stress, and improve our overall well-being.

Health Benefits

Apart from scientific benefits, forest bathing has many other advantages. Studies have shown that spending time in nature can lower blood pressure, reduce depression, improve sleep quality and cognitive function, and boost immune response. Moreover, sensory activities like meditating and practicing yoga in the woods, smelling the aroma of trees, listening to the sound of birds, and seeing the sunset through the branches, increase feelings of happiness, calmness, and contentment.

Doing it right

Forest bathing doesn’t have to be an expensive getaway or require any special equipment. It’s as simple as going for a walk in the park or a local trail. However, to fully experience the benefits of forest bathing, it’s best to unplug and be present in the moment. Leave your phone or camera behind, wear comfortable clothing, and let yourself wander aimlessly. Be curious and notice the shapes, textures, colors, and sounds around you. Touch the bark of a tree, smell the wildflowers, and listen to your inner voice.

If you’re thinking of trying forest bathing, it’s essential to follow some guidelines. Firstly, choose a safe and accessible place, preferably without many visitors. Ensure you have enough water and snacks if needed. Wear sunscreen and insect repellent, especially in the summer season. And lastly, be respectful of nature and avoid littering.

Don’t know where to start? Worried about getting lost? AllTrails is a great tool that will allow you to explore hiking trails all around the world with maps, guides, and tracking.

In conclusion, forest bathing is a natural way to improve your overall wellness. It offers various health benefits while allowing you to reconnect with nature and find inner peace. It’s a simple yet effective practice that can modify our daily routine. So, next time you have a stressful day or has been glued on your screen for hours, take a break, and go forest bathing. Challenge yourself to embrace the beauty of nature and see how it positively impacts your life physically and mentally.

Looking for something to read while out in the wilderness? Check my other blog articles especially the one on Training for a Clear Mind.

DoctorShawn

22/Aug/2023

For many people, non-alcoholic beer represents the best of both worlds. They can enjoy the classic taste of beer without the lingering effects of alcohol on their body. However, is non-alcoholic beer actually healthy? Or is it simply a waste of money? In this article, we will explore the potential health benefits of non-alcoholic beer and break down whether or not it is a smart choice for your health.

Lowers Blood Pressure

Indeed, research has shown that non-alcoholic beer can have a beneficial effect on blood pressure. A study published in the Journal of Nutritional Biochemistry indicated that non-alcoholic beer decreased systolic blood pressure, suggesting that it can be a part of a healthy diet for those with cardiovascular risk (1).

The presence of polyphenols in non-alcoholic beer plays a significant role in these health benefits. Polyphenols are plant-based compounds known for their antioxidant properties. They help to combat oxidative stress in the body which is a key factor in the development of chronic diseases like hypertension.

Additionally, the absence of alcohol in non-alcoholic beer removes the diuretic effect commonly associated with alcoholic beverages. Alcohol can cause the body to lose more fluid through urine production, leading to dehydration which can increase the workload on the heart and raise blood pressure. By opting for non-alcoholic beer, this risk is significantly reduced.

It’s important to note that while non-alcoholic beer can contribute to a healthy lifestyle, it should not replace a balanced diet and regular exercise. These factors remain the cornerstone of maintaining optimal blood pressure levels and overall health.

Testosterone

Can Help with Exercise Recovery

Non-alcoholic beer can indeed serve as an effective post-workout recovery drink. After a strenuous workout, your body’s stores of glycogen, the stored form of glucose, are depleted. Consuming carbohydrates after exercise helps replenish these glycogen stores, promoting faster recovery and preparing the muscles for the next workout.

Non-alcoholic beer is a carbohydrate-rich beverage, which makes it a suitable choice for post-workout recovery. The carbohydrates in non-alcoholic beer are quickly absorbed by the body, providing immediate fuel to repair and rebuild muscles. This rapid absorption can help reduce muscle soreness and fatigue, enabling you to recover more efficiently from your workouts.

Moreover, non-alcoholic beer is high in electrolytes such as sodium, potassium, and magnesium. These electrolytes are crucial for maintaining fluid balance in the body and are often lost through sweat during intense workouts. Replacing these lost electrolytes is essential to prevent dehydration and facilitate muscle function and recovery.

In addition to its hydrating properties, non-alcoholic beer also contains beneficial nutrients such as B vitamins, which play a role in energy production and muscle recovery. For instance, vitamin B12 aids in red blood cell formation, which is crucial for delivering oxygen to the muscles.

While non-alcoholic beer can contribute to post-workout recovery, it’s worth noting that it should not replace a balanced, nutrient-dense meal. Consuming a mixture of protein, carbohydrates, and healthy fats after a workout is vital for optimal recovery and muscle growth. Also, keep in mind that everyone’s nutritional needs can vary, so it’s important to listen to your body and adjust your intake accordingly.

May Reduce the Risk of Type 2 Diabetes

Non-alcoholic beer, containing key components like hops and barley, could potentially aid in reducing the risk of type 2 diabetes. This is primarily due to their capacity to increase insulin sensitivity, which is a crucial aspect of regulating blood sugar levels.

Hops, a primary ingredient in beer, are known to contain a variety of bioactive compounds, such as iso-alpha-acids, which are derived from the hops’ bitter acids during the brewing process. Some studies suggest that these compounds have a positive effect on glucose metabolism, improving insulin sensitivity and thus helping to regulate blood sugar levels. Insulin sensitivity refers to how responsive your cells are to insulin. Higher insulin sensitivity allows the cells of the body to use blood glucose more effectively, reducing blood sugar.

Barley, another primary ingredient in beer, is a rich source of dietary fiber, particularly beta-glucan. Beta-glucan is a type of soluble fiber that has been shown to slow glucose absorption into the bloodstream. This slower absorption rate prevents spikes in blood sugar and insulin levels, thereby increasing overall insulin sensitivity.

Furthermore, barley contains a type of resistant starch that is not digested in the small intestine but instead ferments in the large intestine. This fermentation process produces short-chain fatty acids, which are thought to increase insulin sensitivity and may help lower blood sugar levels.

Can Be High in Calories

While non-alcoholic beer may have many potential health benefits, it is important to note that it can be high in calories. A typical non-alcoholic beer has anywhere from 50 to 150 calories per serving, which can add up over time. For those who are watching their weight, opting for a lower calorie beverage like seltzer water or tea may be a better option.

May Trigger Cravings

If you are someone who has struggled with an alcohol or addiction in the past, non-alcoholic beer may not be the best choice for you. Some people may find that drinking non-alcoholic beer can trigger cravings for alcohol, leading them to fall off the wagon. As a result, it is important to talk to your doctor or addiction counselor before incorporating non-alcoholic beer into your diet.

The question of whether non-alcoholic beer is healthy can be viewed from a positive perspective. Indeed, it offers several health benefits such as aiding in lowering blood pressure, bolstering exercise recovery, and potentially reducing the risk of type 2 diabetes. While it’s true that it can be higher in calories than some other beverages and could trigger cravings for those in recovery from addiction, moderation and balance are key. For many people, an occasional non-alcoholic beer can be a delightful addition to their diet without adverse effects. It’s all about understanding its nutritional content and how it fits into your overall health objectives and lifestyle. In essence, the decision to enjoy non-alcoholic beer can be a beneficial one when made with mindfulness and consideration of your personal health journey.

Chiva-Blanch, G., Urpi-Sarda, M., Ros, E., Valderas-Martinez, P., Casas, R., Arranz, S., … & Andres-Lacueva, C. (2014). Effects of alcohol and polyphenols from beer on atherosclerotic biomarkers in high cardiovascular risk men: a randomized feeding trial. Nutrition, metabolism and cardiovascular diseases, 24(1), 33-45. Link

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