Top Five Lifestyle Tweaks From A Naturopathic Perspective

Oftentimes patients have a health concern or goal, and for support they turn to their Naturopathic Physician. More often than not, a patient will need to make some lifestyle changes to see a shift in their health concern and achieve their goals. Under most circumstances these changes can feel like a daunting task mostly because it is all at once. Here are some lifestyle modifications you can apply now, little by little, so that you are one step closer to living your best life!

1.     Progress to 30 minutes of physical exercise every single day

This doesn’t mean you have to hit the gym for a high-intensity session! How about getting outside for a brisk walk? Don’t have 30 minutes? How about 15 minutes in the morning and 15 minutes in the evening?

There are so many options when it comes to getting active, especially here in the lower mainland! And there are so many health benefits: better quality sleep, improved glucose control, whole body detoxification, weight loss or weight maintenance, superior cardio-vascular health, increased libido, improved cognition, etc. Need we say more?

2.     Consume a whole foods diet

This tweak may seem a little more daunting than our other suggestions, however it has the ability to make the biggest impact from a health care standpoint. There are countless benefits to consuming a healthy diet, but how do you make the transition? We suggest, one step at a time. Every week try integrating a new, whole foods version of what you are already eating. For example instead of consuming a pre-packaged, sugar laden snack bar, try substituting for an apple with mixed nuts. As soon as you become comfortable with the change and feel it has become a habit, try a substituting something else!

*Don’t forget the 80/20 or 90/10 rule: that is, 80 or 90% of the time you work to consume a health conscious diet and the other 10 to 20% of the time you eat the cake a friends birthday (or whatever your guilty pleasure is!).

3.     Take time to slow down

Yes, we are talking about meditation - it’s a growing trend for a reason! Meditation can help to cultivate happiness, meaning in life, and an increased attention span all while reducing feelings of anger, anxiety, depression and fatigue. You will also sleep better and laugh easier.

4.     Consider probiotics

You and your naturopathic doctor can have a well-rounded conversation about the use of probiotics, but if you’ve been eating a lot of the standard American diet (coined the SAD diet) then you will likely benefit from probiotics. Probiotics boost the immune system, improve digestion, benefit skin conditions, and prevent and treat conditions of dysbiosis (urinary tract infections, bacterial vaginitis, mental illness, antibiotic-associated diarrhea, etc.).

5.     Spend time with friends and family

Experts from Harvard agree that this is one of the greatest sources of happiness in our lives. Those that have lived the longest on this Earth place profound emphasis on social engagement and connection. Wondering how you can create connection? Try sharing good news, and respond enthusiastically when others share good news with you! Expressing gratitude is also a great way to strengthen any connection.

Although we’ve just skimmed the surface of these lifestyle modifications, talk to your naturopathic doctor for more in-depth information. He or she can help you create a plan, look for potential obstacles, and devise strategies for success. Remember: you have one life, so live it to the fullest!

Picky Little Eaters

Picky eating is a well-known stage of childhood. It can be hard for parents to navigate and may even leave you wondering if your child is getting enough of the nutrients his or her little body needs. Being savvy about the various nutrients found in different foods can help ease your mind during this finicky stage. One of the key nutrients that may be on your radar is vitamin D. One of the easiest ways to promote vitamin D synthesis is by exposing bare skin to sunlight, which removes the concern of not obtaining enough vitamin D from the diet. However, most parents are concerned about sun exposure, so this alternative may not be suitable for everyone.

Dietary sources of vitamin D include salmon, eggs, mushrooms, and dairy products (and/or substitutes fortified substitutes). An important mineral that parents may be concerned about is calcium. Gone are the days when people thought that dairy products were your main source of calcium. Leafy greens (e.g., kale), seafood, legumes, tofu, broccoli, almonds, and fruit (e.g., oranges) also contain substantial amounts of calcium. There are options for those little picky eaters. When you think of the best source of potassium, you probably default straight to bananas. But the truth is, bananas are really nothing to write home about when it comes to packing a potassium punch. Here are some other options: sweet potato, white potato, cherry tomatoes, cooked spinach, raisins, watermelon, beets, butternut squash, and yogurt. As far as allergies and your little ones are concerned milk, egg, nuts, soy, wheat, and fish seem to be the most common.

There are so many options for potential substitutions these days. If you are looking at it from a nutrient standpoint, then simply make sure your substitute has similar amounts of the target nutrient. You can always ask your naturopathic physician about potential substitutes. Another thing to think about with regard to picky eating is why your child may be refusing.

Some of the most common reasons a child may refuse certain foods are:

• Exercising independence

Try introducing a ‘polite one bite’ rule with the goal familiarizing children to new foods little by little

• It really does taste “yucky”

Continue to present, but not push the options and try preparing the same food in different ways

• Your child is just not hungry right now

Have your physician monitor your child’s growth rate and if that is on target your perception of how much a child should be eating may be a bit off

• Dinnertime attention span is short

Try serving your child meals in three phases to keep things interesting, as though you are having a meal of appetizers

• The food seems ‘boring’

Using terms like “x-ray vision carrots” or “snow-puffs” for cauliflower can help spice things up at meal time

There are many ways to get creative when is comes to your child’s nutrition, and it can be hard work. Try thinking about the struggle as a great way to build connections; ask other families what they are doing for their children, reach out to family members for advice, and, of course, ask your naturopathic physician any questions you may have.

Click here if you would like to book an appointment to talk about your child’s health!