TouchStone Health Photo
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Archive for the ‘immune’ Category

Tips for Restful Sleep and Improving Energy & Mood This Winter

Posted on: November 25th, 2019 by TouchStone Health

Dr. Nevena Jovanovic, N.D. & Dr. Melanie Reidl, N.D.’s Tips for Restful Sleep and Improving Energy & Mood This Winter

Do you struggle with maintaining your energy and a positive mood thoughout the fall & winter? Do you have trouble falling or staying asleep?

Here are our top 5 recommendations to help with these common concerns.

1) Serotonin-Boosting Foods – Foods that contain the amino acid, tryptophan, help the body produce more of the hormone serotonin. Serotonin is important for energy, sleep, and mood. Eat salmon, chicken, turkey, eggs, nuts and seeds, and spinach to make more natural serotonin!

2) Sunlight Exposure Daily (and Vitamin D3!) – Getting daily exposure to sunlight, especially in the morning, can support your serotonin levels and sleep-wake cycle. Also, make sure to take a Vitamin D3 supplement to get its energy supportive benefits!

3) Exercise – Regular exercise stimulates the release of the hormones serotonin, dopamine, and norepinephrine. These hormones support energy, sleep, and a more positive mood.

4) Supplements that Increase Serotonin or Lower Cortisol – There are several vitamins and herbs that support serotonin production or lower the stress-hormone, cortisol. These include: vitamin B6, magnesium, St. John’s Wort, Ashwaghanda, and other adaptogenic herbs. We can help you choose the best ones and correct dosages for your body.

5) Nervous System Support – Other therapies and practices can positively impact your energy, sleep, and mood hormones. These include: acupuncture, meditation, yoga, and mindfulness practices. We hope you have a healthy, happy winter season. Dr. Nevena Jovanovic, N.D. would be happy to see you to help with any energy, sleep, or mood concerns that present.

Fall Immunity Boosting Secrets

Posted on: October 11th, 2019 by TouchStone Health

By: Melanie Reidl, Naturopathic Doctor

With the start of fall, there is so much beauty to enjoy. However, along with fall colours and apples, cold and flu season has begun.  To help you avoid your Kleenex box, I will share my top 5 tactics to aid in avoiding cold and flu viruses!

1)  Sleep + Minimize Stress –  I’ve seen it time and time again, those who skip on sleep and go through stressful weeks end up sick.  Stick to a regular sleep schedule as much as possible, and incorporate stress reducing activities and mindfulness into your daily routine.

2) Avoid Sugar, Refined Carbohydrates + Alcohol - Sugar and high glycemic index foods cause a depression in white blood cell count within 12 hours of consuming them. This means you’re more likely to fall sick since your body doesn’t have the same defences.

3) Eat Foods with Protein, Zinc, Selenium, and Vitamin C – Each of the nutrients listed has an important role in immunity. A mindfully planned whole foods diet will include them, however if you’d like more direction with this, we can create a meal plan for you that includes the right immunity super foods!

4) Supplement with Vitamin D3 in Therapeutic Doses – With less sunlight and lower UV exposure in the fall/winter, it is important to supplement with Vitamin D3 at a therapeutic dose that will give your immune system what it needs.

5) Keep Your Gut Healthy – Eat probiotic and prebiotic foods, avoid sugar, and supplement with specific probiotic strains to keep your microbiome healthy. The healthier your gut/microbiome is, the better your defences will be against viruses + bacteria.

***If cold/flu symptoms do come on, there are lots of amazing natural remedies that can expedite your recovery and have you feeling better!  Schedule to see Dr. Nevena (who is covering for Melanie’s maternity leave) if you need some naturopathic support to fight a cold/flu or to prevent recurrent infections this fall. 

Cold and Flu Season: Strengthening Your Immune System

Posted on: September 30th, 2019 by TouchStone Health

By Anna Totzke, Registered Acupuncturist

As the colder air and shorter days of Fall arrive, our patterns of exercise, diet, and sleep change. We are more prone to colds and flu. These seasonal changes can affect our immune system and it is therefore important to adjust our daily patterns during this season:

Diet——> Eating warmer foods (soups, stews, etc) helps strengthens the immune system. Stay away from raw vegetables and cold foods at this time of the year as it will weaken the immune system. Limit your sugar intake but incorporate “sweet and warm” foods like squash, pumpkin, and cinnamon. Make sure you are drinking enough water.

Stay Warm ——> Make sure your head, upper back neck, and feet especially stay warm. A warm body helps protect itself from outside “pathogens”.

Manage Stress ——> Stress weakens the immune system

Exercise ——> During the colder months most people tend to exercise less. Add Yoga and stretching into your exercise routine. Exercise help keep the circulation moving and helps decrease stress levels.

Sleep——> As the daylight hours get shorter, it is important to allow yourself to get more sleep. Getting adequate sleeps is very important to help manage stress, keep your body strong, and therefore keep your immune system strong.

Acupuncture:
-Help prevent colds and flu by boosting your immune system
-Can help you recover from a cold or flu faster if you are already sick
-Reduce chills, fever and body aches
-Relieve sore throat and congestion
-Can help relieve stress

Cupping:
-Can help stop or reduce upper respiratory symptoms
-Can help strengthen the immune system
-Calms the Nervous System
-Improves Blood and Lymphatic circulation
-Can help clear sinus congestion and sinus headaches

Learn more about Acupuncture and Cupping.

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