A Sleep Technique For When You Have A Cough and Congestion

Annex Naturopathic

Cold and flu season is here and one of the worst parts of getting sick is the stuffy nose and stubborn mucus that just wants to keep you from getting a good night’s sleep.

As a naturopathic doctor in Toronto, many patients ask if there are natural, non-drug ways to manage congestion and allow for a good night's sleep.

Congestion in the sinuses prevents one from breathing through the nose while sleeping, forcing us to breathe through our mouths that can lead to throat dryness, irritation.

This could leave to coughing or chronic lung congestion can may cause incessant coughing, preventing one from sleeping throughout the night.

Sleep is extremely important for recovery when you’re sick.

Warming socks technique for a good night's sleep 

The warming sock technique is done at night in order to battle these symptoms.

It can also help reduce temperature if there is also a fever present.

What you will need for this technique:

1. One pair of normal thickness socks
2. One pair of thick wool socks
3. Extra blanket for your feet for extra warming

Directions:

1. If your feet are icy cold it is important to warm them first.This is very important as the treatment will not be as effective and could be harmful.Warming can be accomplished by soaking in warm water for 5-10 minutes.

2. Next, take a pair of thin cotton socks and thoroughly wet all but the ankle portion with cold water.Wring them out so they are not dripping

3. Walk to bed and place the wet socks on your feet.

4. Then cover with thick wool socks.

5. Get comfy in your bed tucked in with plenty of warm blankets to fall asleep - you can use the extra blanket on the feet if needed.

6. Get an uninterrupted night of sleep.

7. In the morning you will find that the wet cotton socks will be dry, and you will feel well rested from a great night’s sleep!

In response to the wet socks placed on your feet, the body sends the circulation of blood and lymph (therefore some heat) down to warm the feet, pulling along the congestion from the head and lungs, allowing drainage through the lymphatic system.

Many of my patients report being able to get a full night's sleep when using the wet socks for cough and congestion.

If you feel this will be uncomfortable, don’t fret - the discomfort of wet socks on your feet tends to let up after a couple of minutes.

You wake up with completely dry feet!

This can be used for the whole family, ages through 100

If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us.

Yours in Health,

Dr. Tanya Lee, N.D

Annex Naturopathic Clinic
572 Bloor St W #201, Toronto, ON M6G 1K1
-https://goo.gl/maps/uVRBvcyoUa62

---

To get additional tips about health, wellness, and alternative medicine, please visit us here: naturopath toronto

A No-Bake Breakfast Cookie Recipe For Healthy Eating On The Go

Annex Naturopathic

I call this recipe, “reverse engineering at its finest".

I kept taking a detour on my morning walks with my pup, Maeve, to grab one of these cookies from a local cafe- so I decided to make them myself!

This cookie is great on its own for breakfast, and also makes a great snack when you are on the go.

Not to mention, it’s absolutely refined sugar-free, dairy-free, egg-free, gluten-free and nut-free making this an extremely “hypo-allergenic” cookie.

A great option for school lunches. And the best part- these cookies taste great!

They fit almost every “health nut” parameter, being both vegan and raw.

Watch this video to see how it’s done

[embed]https://youtu.be/bZLFTP4lBrI[/embed]

Ingredients:

2 cup gluten-free rolled oats
1 banana (ripe)
1 cup unsweetened shredded coconut flakes
8 dates
6 tbsp water
1/2 bar 70-85% dark chocolate
2 tsp cinnamon
1 tsp sea salt
Makes 12 cookies.

Step 1:

Blend water & dates.

You can use a food processor, a magic bullet, or blender.

Once thoroughly mixed, add banana and blend until a paste is formed.

Step 2:

Mix together the dry ingredients: the rolled oats, coconut, sea salt, and cinnamon.

Step 3:

Combine the banana-date mixture with the dry ingredients.

Step 4:

Chop the chocolate and mix it in with step 3.

Step 5:

Using mason jar lids, form your cookies by firmly pressing the mixture into the lids.

Place in plastic ziploc bag or container and place in freezer for 1 hour to harden.

Remove from freezer and enjoy.

Store cookies in fridge or freezer.

If storing the cookies together, separate them by squares of parchment paper.

 

If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us.

Yours in Health,

Dr. Marnie Luck, N.D

Annex Naturopathic Clinic
572 Bloor St W #201, Toronto, ON M6G 1K1
-https://goo.gl/maps/uVRBvcyoUa62

---

To discover additional ideas on health, wellness, and alternative medicine, please visit us here: best naturopaths in toronto

A Seasonal Garlic Honey Recipe For Sore Throats

Annex Naturopathic

’Tis the season for sore throats!

The fluctuating temperatures of the change of seasons renders our immune system weak, making our bodies susceptible to these floating viruses waiting to find a host.

Or that person standing right near you is just waiting to pass on their strept infection (they may not even know they have it yet).

One of the most common symptoms people experience when catching a cold (or a more severe viral or bacterial infection) is a sore throat.

Being a naturopathic doctor in Toronto, regularly around this time of year I receive many inquiries on how to treat cold symptoms.

There are a number of ways to remedy a sore throat, but one of the most effective (and tasty!) ways is to take a spoonful of raw, unpasteurized HONEY, infused with garlic in order to soothe and heal this delicate mucus membrane.

Medical properties of Honey

Honey has been long used as medicine - with its use dating back to 5500BC until now, the properties of honey have been found to be efiective for infections (internal and external), wound healing, lowering cholesterol and cardiovascular risk.

Honey has potent anti-microbial properties, where studies have shown antimicrobial activity against a number of gram positive and gram negative bacteria, such as Haemophilus influenzae, the Streptococcus family, and the antibiotic-resistant bacteria such as MRSA.¹

Anti-viral properties of honey have been studies, one finding that honey given to children with upper respiratory tract infections can reduce cough at night time.²

There are many mechanisms involved with the anti-bacterial and anti-viral properties of honey, but one of the most simplest ones comes from the fact that honey blocks the attachment of “bugs” to the tissues they’re trying to infect.

This is important when you’re exposed to someone with strept throat, or sore throat in general - by taking honey after exposure, you may be able to prevent the actual attachment and incubation of this bacteria, steering clear of infection.

On top of it’s anti-viral and anti-microbial properties, honey is also very soothing to the throat; it’s strong wound-healing properties stimulates the repair of damaged tissues and protection of mucus membranes from inflammation.

Add garlic to increase the anti-microbial, anti-viral effect

The anti-viral and anti-microbial and immune boosting properties of garlic have been long known in the medical community,^3,4 so it’s a no brainer that combining these two natural foods would be a great way to battle sore throats and fight infection.

Along with it’s ability to fight infection, garlic is full of antioxidants (vitamin C, selenium, B-vitamins etc.), which can help keep the immune system strong during an infection.

By adding honey to the garlic, the slow-moving viscous honey can coat the throat, allowing the anti-viral, antimicrobial properties of both honey and garlic act longer on the affected tissues.

Recipe

This is a very easy recipe - there are many on the web, but this is how I like to make this amazing remedy.

Ingredients

• 125mL or 250mL jars - or larger if you want to make a big batch!
• Raw, Unpasturized, Honey (Pasturization of honey rids this functional food of all it’s beneficial properties so isn’t beneficial to use)
• 1 head of organic garlic for 125mL or 2 heads of garlic for 250mL (or enough garlic to fill about 1/3 of the jar you would like to use)

Directions

• Break apart the garlic head. Crush the garlic with the flat surface of the knife (this will activate the garlic, release the juices, making it more potent, and it helps you peel the garlic quicker).
• Peel garlic and place the activated garlic in the jar - filling 1/3 of the jar.
• Fill the jar with honey
• Close the lid and store in a dark, cool place for at least a month before use (giving a good shake every week)
• Separate the cloves from the honey, to store in their own, air-tight jars. Keep the honey in a dark, cool place such as a cellar or the refrigerator.  If you’re saving the cloves, they should definitely go in to the refrigerator.

Medicinal Use

At first signs of infection, you can actually eat the garlic to fight off the infection, but if you don’t want to do this (it’s potent!!), discard.

You can use the cloves for cooking to reduce waste and to give your dishes some extra flare (ahem, it’s amazing in salsas, and coconut curries).

Keep them in the fridge.

The garlic cloves don’t keep as long so use within the month after infusing.

The garlic infused honey should be good for up to a year.

Take 1/2 to 1 tsp of honey when you’re feeling a sore throat.

You can take this up to 3-4x/day (it’s pretty sweet and sugary so you don’t want to take too much!).

A great way to use this is for when you or your family are waking up with a sore throat because congested sinuses are forcing you to breathe through the mouth throughout the night.

If this is the case, taking it before bed, and on waking can help.

Due to the potent antimicrobial and anti-fungal effects of garlic and honey, this will prevent bacterial (Clostridium botulinum) and mold buildup in the honey, so this can keep for a while (a whole season).

I’ve never encountered any contamination of my garlic honey, but make sure to use CLEAN equipment when making this, and make sure to wash your hands thoroughly before handling any ingredient.

DO NOT GIVE HONEY TO CHILDREN UNDER 1.5 YEARS OLD.  Honey contains natural botulism spores. In kids over 1 and adults, our immune systems are strong and built up enough to naturally clear these spores.

Babies under 1 years old do not have the immune system to clear these spores and are at risk for botulism toxicity (floppy baby syndrome) and should NOT be fed honey.

Bees are special - they pollinate our plants, encourage genetic strength and survival of these plants by promoting cross-pollination, and are the only insects that produce food for human consumption.

They are important for our survival so please buy honey from ethical, sustainable farms.

If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us.

Yours in Health,

Dr. Tanya Lee, N.D

Annex Naturopathic Clinic
572 Bloor St W #201, Toronto, ON M6G 1K1
-https://goo.gl/maps/uVRBvcyoUa62

---

References

• Israili ZH., Antimicrobial properties of honey.Am J Ther. 2014 Jul-Aug;21(4):304-23
• Cotton MF, Innes S, Jaspan H, et al. Management of upper respiratory tract infections in children. So Afr Fam Pract. 2008;50:6–12
• Goncagul G, Ayaz EAntimicrobial effect of garlic (Allium sativum).Recent Pat Antiinfect Drug Discov. 2010 Jan;5(1):91-3.
• Harris JC. et. al. Antimicrobial properties of Allium sativum (garlic).Appl Microbiol Biotechnol. 2001 Oct;57(3):282-6.

To see more ideas about health, wellness, and alternative medicine, please visit us here: naturopathic doctors toronto

How to Give a Crystal Reflexology Treatment

To learn more information about health, wellness, and alternative medicine, please visit us here:goo.gl/IXHJ7B-

First select a quartz crystal which has a very good polished/smooth single-terminated point.Then remove socks, tights and/or footwear. Instructions below are for someone giving a crystal reflexology treatment to a 'client' but this method is just as easily administered and just as effective if you are treating yourself.Also keep in mind that stimulating reflexes on the hands will work just as well as using foot reflexes it is really your preference!Crystal reflexology treatments may either be done lying on a massage couch or sitting in a comfortable chair. When using the latter method you yourself need to sit on a stool so that you can place your client's feet upon your lap. Reflexology i s basically a foot massage. Or, at least, that is the way that it is normally...
[Read More ...]

How to Give a Crystal Reflexology Treatment

First select a quartz crystal which has a very good polished/smooth single-terminated point.

Then remove socks, tights and/or footwear. Instructions below are for someone giving a crystal reflexology treatment to a 'client' but this method is just as easily administered and just as effective if you are treating yourself.

Also keep in mind that stimulating reflexes on the hands will work just as well as using foot reflexes it is really your preference!

Crystal reflexology treatments may either be done lying on a massage couch or sitting in a comfortable chair. When using the latter method you yourself need to sit on a stool so that you can place your client's feet upon your lap. Reflexology is basically a foot massage. Or, at least, that is the way that it is normally described!

The principles of reflex ology, of course, is that the feet consist of numerous reflex points; all of which relate to specific parts of the physical body.

An ordinary qualified reflexologist will use his/her hands to press into every one of these reflex points and when a health problem is diagnosed the client will often feel a sharp pain and the therapist will detect a small pea-like lump just under the surface of the skin.

In crystal reflexology, however, we do not need to be quite as precise. First, naturally, we must program our healing quartz crystal to re-balance any imbalances which might be discovered in the client's body as the treatment proceeds.

Using the single-terminated end of the quartz crystal the crystal healer very gently and without pressing too deep into the skin starts to rotate the crystal in a clockwise direction just lightly pushing into the skin.

Starting with the soles of the left foot, the crystal is moved slowly around to the sides, lightly touching the skin all the time, and then on to the upper part of the foot. All movements should be both slow and deliberate. Make sure that you cover all the surface of the foot. Then on to the right foot

Whenever the crystal healer obtains a reaction from the client he or she will spend a few moments directing crystalline healing energy into the appropriate reflex point.

As the crystal reflexology treatment ends the therapist takes the quartz crystal and lightly runs it over the entire surface of the foot; on the soles and on the upper part of both feet.

As a rough time guide I would suggest that you spend around thirty minutes per foot but naturally, this is completely flexible depending on what you find and upon the needs of your client!

Breast Cancer: Understanding the Risk Factors

Annex Naturopathic

At our naturopathic clinic, one of our main areas of focus is naturopathy for women's health.

We often see women or hear stories about others who have been affected by cancer in their live's.

Today's article's goal is to provide further understanding around breast cancer, specifically risk factors and prevention, for both women and men.

Women and Breast Cancer

Breast cancer is the most common cancer diagnosis in women over the age of 20.

Research from the Canadian Cancer Society estimates that 1 in 8 Canadian Women will have breast cancer in her lifetime, and 1 in 31 will die from it.

Reducing risk and early detection are important factors in decreasing the amount of people affected by breast cancer.

Understanding the risk factors

There are 2 types of risk factors.

These factors are classified as those that are non-modifiable, such as age, family history, and genetics, and those that can be modified, such as physical activity or smoking.

Non-modifiable risk factors

Gender:

Breast cancer is significantly more common in Females.

Men with breast cancer make up fewer than 1% of all cases.

Age:

78% of new breast cancer diagnosis occur in women older than 50¹.

About half of all new cases of breast cancer occur in this age group.

Genetics:

BRCA1 and BRCA2 are tumor suppressor genes - they play a role in the body’s ability to stop cancer from happening.

5-10% of all breast cancers are linked to mutations in these genes.

BRCA1 and BRCA2 occur in less than 1% of the populations, however, women with these gene mutations have up to an 80% risk of developing breast cancer by age 80².

Personal or family history of breast cancer:

A woman with cancer in one breast has a 3- to 4-fold increased risk of developing a new cancer in the other breast or in another part of the same breast³.

Women who has first-degree relatives with a history of breast cancer has has an increased risk.

Someone with one first-degree relative with breast cancer approximately doubles a woman’s risk.

The more first-degree relatives (sister, mother, daughter) with breast cancer, the greater the risk.¹

Menstrual History:

Women whose first period was at age 11 or younger and/or women who experience menopause after age 55 have an increased risk of breast cancer.

Those who have more menstrual cycles throughout her lifetime, have greater exposure to estrogen and its metabolites.

Similarly, women who have had one or more pregnancies, have a greater protection against breast cancer.

Pregnancy limits the exposure of breast cells to estrogen and lowers the total number of menstrual cycles a woman has in her lifetime.⁴

Breast Density:

Breast contain fatty tissue as well as dense tissue such as connective, gland and milk duct tissues.

Women with dense breast tissue in 75% or more of their breasts have a 4-5 fold greater risk of breast cancer.⁵

Modifiable Risk Factors

Body weight and physical activity:

Women who are overweight have an increased risk of developing breast cancer.

Breast cancer may be influenced by the amount of estrogen tissue in the breast is exposed to over time.

In addition to the ovaries, estrogen is also produced in fat tissue.

Therefore, higher body-weight due to excess fat tissue can increase estrogen levels.

Those who do not exercise also have an increased risk.

Alcohol and smoking:

Smoking increases overall cancer risk, including breast cancer.

Alcohol consumption increases a woman’s risk for breast cancer.

Even low levels of alcohol consumption (just over 1 drink per day) can increase a woman’s risk.

The risk increases with the amount of alcohol consumed.

New Research Surrounding Possible Risk Factors

Lack of exposure to sunlight and low vitamin D levels:

There are multiple recent studies that demonstrate that vitamin D deficiency significantly increases breast cancer risk.

While at the same time, another study showed that women with elevated risk, who had high serum 25(OH) vitamin D levels because of regular vitamin D supplementation were associated with lower rates of incident, especially in the postmenopausal population.^6,7

Diet and Nutritional Status:

There is some evidence to show that high intakes of saturated fats and and high glycemic load (simple sugars and refined carbohydrates) increases risk.⁸

Exposure to “Xeno-estrogens”:

Xenoestrogens are man-made compounds that mimic estrogen’s effects.

Postmenopausal women with high serum levels of Bisphenol A (BPA) and mono-ethyl phthalatehad elevated breast density. Elevated breast density is associated with increased risk.k.⁹

Prevention and Early Detection

Although people can’t change their genetics, age or whether or not they are born with ovaries- they can modify their lifestyle to reduce their breast cancer risk in other ways.

Leading a healthy lifestyle with appropriate diet and lifestyle, correcting for nutritional deficiencies (like vitamin D) and optimizing overall health will reduce the risk for breast cancer.

While at the same time, following Canada’s breast cancer screening guidelines and seeking medical attention if you notice any changes to your breasts can facilitate early detection and treatment.

Naturopathic doctors excel at helping their patients optimize their health and make the changes that reduce modifiable risk factors.

Through evidence-informed knowledge, and taking a preventative approach to healthcare we can help reduce the amount of women affected by breast cancer.

 

If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us.

Yours in Health,

Dr. Marnie Luck, N.D

Annex Naturopathic Clinic
572 Bloor St W #201, Toronto, ON M6G 1K1
-https://goo.gl/maps/uVRBvcyoUa62

---

References:

1. National Cancer Institute. SEER Cancer Statistics Review 1975-2004. Table IV-8. Available at: http://seer.cancer.gov/csr/1975_2004/results_merged/sect_04_breast.pdf. Accessed June 19, 2007.
2. Association of Professors of Gynecology and Obstetrics. Breast cancer prevention, diagnosis and treatment: The expanding role of the Ob/Gyn. Available at: http://www.apgo.org/elearn/APGO_BC_Monograph.pdf. Accessed January 5, 2007.
3. American Cancer Society. Detailed Guide: Breast Cancer: What are the risk factors for breast cancer? Available at: http://www.cancer.org/docroot/CRI/
   content/CRI_2_4_2X_What_are_the_risk_factors_for_breast_cancer_5.asp?sitearea=. Accessed June 12, 2007.
4. http://www.cancer.ca/en/cancer-information/cancer-type/breast/risks/?region=bc#family_hx
5. Lancet Oncol. 2005 Oct;6(10):798-808.
6. Pak J Med Sci. 2017 May-Jun; 33(3): 645–649
7. Environ Health Perspect. 2017 Jul 6;125(7):077004. doi: 10.1289/EHP943.
8. Asian Pac J Cancer Prev. 2011;12(4):1061-5.
9. Breast Cancer Res. 2013 may 27;15(3):R45.

To read more information on health, wellness, and alternative medicine, please visit us here: toronto naturopathic doctors

Botanical of the Month – Boneset

Annex Naturopathic

At our naturopathic clinic in the Annex we always get asked around cold and flu season what someone should take to ward these off.

I think it’s an appropriate time to write about a herb that is useful for the prevention and treatment viral infections.

We all know about echinacea and the fantastic benefits in the prevention of cold and flu, but one of the most underrated herbs that can also be used grows right in our forests and marshes.

Eupatorium perfoliatum (Boneset) is a beautiful three-branched, white flowered plant that grows along creeks and marshes and can grow up to 5 feet tall.

This plant is native to North America and flowers and matures from the mid-summer to fall.

It is one of the most coveted cold and flu remedy by Native medicine has been used extensively throughout Europe for these properties.

Parts Used: Aerial parts, tops and flowers.  Best to harvest when it first blooms.

Uses for Boneset

Edibility:

Boneset is very bitter (due to the constituents, sesquiterpene lactones), and has a strong profile of medicinal constituents so is not typically eaten as food.

Colds, Flus and Fevers:

Boneset is considered a panacea for treating acute and viral infections by traditional native medicine.

It was historically used to treat “bone-break” fevers, fevers caused by Dengue fever so intense that it was described like pain as if your bones are breaking, hence the common name.

Since then it has been traditionally used to treat any fever-inducing infection - this property is called a “diaphoretic”, in which it makes a person sweat during a fever, allowing the fever to break.

This is a great remedy for those with “intermittent fevers” where the fever produced is never strong enough to actually kill off the infection and “break”, causing the a person to stay ill for longer periods of time.

Boneset is thought to induce a fever by activating the immune system through stimulating white blood cells to fight off the infection. This herb also exhibits anti-microbial and anti-malarial properties, but more research is needed to confirm these effects.

Despite the presence of only preliminary evidence, Boneset is considered one of the best treatments for cold and flu by traditional herbalists, with many case reports revealing the powerful activity of this herb against cold and flus.

This warrants better and more detailed investigation of this herb by researchers interested in herbal remedies in infections.

Boneset is a good alternative to the herb Echinacea as Echinacea only tends to be strongly effective when taken at the beginning stages of the flu, while Boneset works well for beginning stages as well as during the active, mid-flu stages.

Boneset has also been traditionally used to treat arthritis and other inflammatory diseases.

A  number of constituents present in Eupatorium perfoliatum have been found to exhibit strong anti-inflammatory activity by inhibiting the formation of a inflammatory factor, NF-Kappa-ß.

Boneset is taken in both tincture and tea/infusion forms.

Traditionally, hot infusions are taken for acute conditions when the patient needs to increase their body temperature for the fever to break and kill off the infection.

Then a cold infusion is taken as a tonic when the body needs to heal after the fever has broken.

The cold infusion in general is taken when the body is weak, making it a more suitable form for those feeling fatigued and pained.

As mentioned the book Medical Herbalism: Materia Medica and Pharmacy, this very dichotomy ofadministration represents the signature what the herb is meant to treat - dual symptoms (ie fevers and chills from infection).

The tincture is administered by drops as this herb is considered very strong and does not need to be given in high doses.

Caution:

This herb is to be taken in small amounts - it has a powerful “emetic” effect, which makes a person vomit and does have laxative effect.

These effects were actually used medicinally by traditional herbalists to help a sick person detoxify, but is considered undesirable effect in modern medicine.

For this reason, never take this herb unless you’re being monitored and treated by a healthcare professional who is familiar with the specific dosing of this herb.

If you’re interested in learning more about how to use this effective herb during the upcoming cold and flu season, feel free to book an appointment.

If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us.

Yours in Health,

Dr. Tanya Lee, N.D

Annex Naturopathic Clinic
572 Bloor St W #201, Toronto, ON M6G 1K1
-https://goo.gl/maps/uVRBvcyoUa62

---

References: 

1. Hensel A al Eupatorium perfoliatum L.: phytochemistry, traditional use and current applications.J Ethnopharmacol. 2011 Dec 8;138(3):641-51.
2. Herbapedia 2013. Silver Spring, Pennsylvania: The Herb Growing and Marketing Network, 2011
3. Hoffman D. Medical Herbalism. Rochester, Vermont: Healing Arts Press, 2003.
4. King, J. King's American Dispensatory. Ohio Valley Company, 1898
5. Medical Herbalism: Materia Medica and Pharmacy. Boulder, Colorado: Bergner Communications, 2001.

 

To learn more tips about health, wellness, and alternative medicine, please visit us here: naturopathic doctor