New Year, Turning Over a New Leaf

By Dr Mahalia Freed, ND “I hereby resolve…” Do your resolutions fit with your life? With the season?

A fresh start – like the start of the New Year – can feel great. There is the exhilaration of yet-to-be-realized potential, the excitement of what-may-happen, the drive to begin actualizing those resolutions. Yet there is also the letdown post-holidays, the cold, grey days, ongoing stress at work or at home. How can you honor and sustain your health resolutions this year? While the depths of winter is not the best time to do a liver cleanse or a juice fast, it is a fine time to renew your commitment to self-care. Winter is a yin time - a time for introspection and creativity, a time for invigorating skis and then cozy evenings in, a time to nourish with warm whole foods and warming tea. Why not integrate medicinal teas into your routine this season? Following up on the stress and digestion piece in the fall newsletter, this article highlights the wisdom of herbs as complex living medicines that cross body systems to provide us with just the support that we need. Did you know that there are herbs that soothe both the digestive tract and the nervous system? Did you know that there are herbs that decrease gut inflammation and are also antiviral? Lemon balm (Melissa officinalis) is one such herb. A common weed in the mint family, lemon balm is traditionally used to soothe indigestion, especially when related to emotional stress. The herb is helpful for relieving spasms of the gastrointestinal tract, gas pain, and flatulence. As well, it has a restorative, calming, and uplifting effect on the nervous system. Finally, laboratory studies confirm that the water extract (as in, tea) is antiviral, particularly against the cold sore virus and some types of ‘flu. For calming your digestive tract and nourishing your nerves, try the following tea: Nerve Nourishing Tummy Tea Combine loose herbs

• 1 Part Licorice root

• 1 Part Chamomile flowers

• 2 Parts Lemon balm aerial parts

Place herb mixture in a French press or teapot with strainer and add boiling water. Let steep 5-15 minutes, and drink as desired. Herbalist Rosemary Gladstar recommends this combination for heartburn, to be consumed 30 minutes before and after meals. Cautions: If you have an under-active thyroid, consult your naturopathic doctor or medical herbalist before regularly using lemon balm. If you have high blood pressure, consult your naturopathic doctor or medical herbalist before regularly using licorice root.

Mahalia Freed, ND, is a naturopathic doctor practicing and lecturing in Toronto. www.dandelionnaturopathic.ca. If you have questions or topic suggestions please email:  mahalia@dandelionnaturopathic.ca

The Kale Crusader Speaks!

By Dr Mahalia Freed, ND

Sunshine! Blossoms! Longer days! What do our bodies need, as we move gratefully into Spring and increased outward activity? Part of any naturopathic treatment plan is optimizing nutrition. Just as in a garden you prepare and enrich the soil before you plant, so food choices nourish your body, so that you may flourish and achieve your health goals. Whether your current concern is increasing energy or enhancing fertility, ensuring that your foundational nutrients are as strong as possible is a priority. And, it is something you can do for yourself and for those with whom you share meals.

Emerald green, nutrientdense, fibre-rich and oh so satisfying, Kale is a powerhouse vegetable. I, as a Kale Crusader, am here to tell you some of the reasons why you should get to know this green, and add it to your vegetable roster! Kale is a member of the cancer-fighting Brassica family, along with broccoli, cabbage, Brussels sprouts, and bok choy. Brassicas contain indole-3-carbinol, a phytochemical that promotes healthy estrogen metabolism, making kale beneficial for all hormone-dependent conditions, from PMS to colon cancer. Brassicas are also rich in sulfur compounds, essential for healthy phase II liver detoxification as well as being protective against cancer. At 92 mg per cup of cooked greens, Kale is an excellent nondairy source of calcium. And with 2.6 g of fibre per cup of cooked greens, patients tell me kale is their secret to regular bowel movements! While technically a “winter crop”, Kale grows well here in the summer and fall (plant some in your garden!) and is easy to find in your local market.

About Mahalia Freed, Naturopathic Doctor “I believe that within every person is an innate capacity to establish, maintain, and restore their own health.” Dr Mahalia Freed says, “My role as an ND is to help people access this potential by choosing treatments that support the body’s inherent healing capability.” Mahalia Freed is a Naturopathic Doctor happily based at Lifecycles Wellness in Yorkville. In her family practice, Dr Freed has a special focus in endocrinology, mental health, oncology, fertility, and perinatal care. For more information on cancer prevention, spring recipes, and other topics, follow her on Facebook: www.facebook.com/MahaliaFreedND or visit her website www.dandelionnaturopathic.ca

Allergy Season Tips – Spotlight on Nettles

By Dr Mahalia Freed, ND Hay fever, also known as seasonal allergies or allergic rhinitis, is estimated to affect 10 - 20 % of the population in developed countries. Considering that there are over 300 million people in the USA alone, this percentage implies a significant impact on wellness and quality of life for many of us. Hay fever occurs when your immune system overreacts to airborne particles, most commonly the pollens of trees, grass, and ragweed. A wide variety of factors are associated with developing allergies, from air pollution, to infant exposures. The list of symptoms includes runny & itchy nose, itchy, red, watery eyes, sneezing and congestion. People who suffer from seasonal allergies are more likely to develop asthma, bronchitis, sinusitis, ear infections, and other complications. Interestingly, there is also new research suggesting a link between seasonal allergies and depression. However there is no need to make your handkerchief a constant companion and/or stay indoors until the pollens freeze. Naturopathic medicine offers a variety of treatments that can effectively bring resolution and manage symptoms, with individual plans drawing on nutrition, herbal medicine, constitutional homeopathy and acupuncture. One of my personal favorite herbs, nettles, is a star in treating seasonal allergies, and it is profiled below. Spotlight on Nettles (Urtica dioica) Fresh spring tops of stinging nettles can be cooked and enjoyed in dishes similar to those where you find spinach, such as quiche, sautéed, in soup… NB: If harvesting your own, wear gloves! Dried nettle leaf is commonly prepared as a strong infusion, or tea, either on its own or in combination with other herbs. For an individualized, targeted prescription, consult with your naturopathic doctor or herbalist.

Nettles Quick Facts

• Act as a natural “antihistamine”

• Better than placebo in treating allergic rhinitis in clinical trial;

• Anti-inflammatory (as measured by blood markers such as cytokines and acute phase proteins);

• Rich in calcium, a nutrient important for mucus membrane health;

• Good source of iron, especially when steeped overnight;

• Contain abundant chlorophyll, nature’s detoxifier;

• A traditional “blood cleanser”, found in many skin formulas, and as part of a spring cleanse;

• Diuretic, and tonifying for the kidneys.

Astragalus for Your Health

By Dr. Mahalia Freed This Chinese herb is one of my favorites. An ally for a wide range of conditions, it is a tonic and support to the immune system, enhancing our immunity without being overly stimulating. Studies of Astragalus have found that the root extract increases activity and numbers of various white blood cells, the cells that form the foundation of the immune system. It is a central herb in many deep-acting immune formulas, including antiviral formulas, and in contrast to immune stimulants like Echinacea, these tonic formulas may be taken throughout the winter to strengthen the body’s innate defenses against colds and flus. Astragalus is equally well known as an adaptogen, meaning that it supports the body in adapting to physical and emotional stress. In fact, Astragalus is a central herb in Change of Season Soup, a herbal formula traditionally taken for a week or two as the weather gets colder (or warmer), as well as in times of stress. Amazing Astragalus is antibacterial as well as antiviral, and it is specifically protective to the lungs, the liver and the heart. Beyond its traditional role in keeping people healthy, uses of this herb range from acute or chronic infection to allergies to adjunct support during cancer treatment. Consult with a Naturopathic Doctor to find the dose and form best for you.

Dr. Mahalia Freed is a Naturopathic Doctor practising and lecturing in Toronto. If you have any questions or want to suggest a column topic, Dr. Freed can be reached at: mahalia@dandelionnaturopathic.ca

“Listen to your gut” – Stress and Digestive Function

By Dr. Mahalia Freed Have you ever had something hit you so hard, emotionally, that you felt nauseous? Have you ever eaten out of sadness, boredom, anxiety? “Butterflies in the stomach”, “Gut instinct”, “Nervous stomach”….

There are many expressions linking emotions to our digestive tract. In fact, the gut is often referred to as the “second brain.” Rather than being a figure of speech, this is a physiologically accurate portrayal. The gut is innervated by the two branches of the autonomic nervous system, which is controlled by the brain, as well as by the enteric (of the intestines) nervous system, which operates entirely independently. Serotonin, the neurotransmitter famous for its role in treating depression and insomnia, is highly active within the gut and ninety five percent of the body’s serotonin is actually manufactured in the intestines. No wonder people with gut dysbiosis, or an altered balance of bacteria and yeast in the gut, experience mood symptoms! Perhaps it would be more precise to label the gut as part of the brain? In any case, it is clear that the health of our gut affects our mood, and our mood affects the health of our gut.

So, what happens in our nervous system when we are stressed out?? When we are in a “stressed out” state, the sympathetic branch of the autonomic nervous system is dominant. And while that sounds friendly enough, this is the branch that evolved to help us escape a perceived physical threat. The sympathetic nervous system governs “fight or flight” reactions. So we have blood flow to our muscles and away from our gut, increased heart rate, dilated pupils. All great things if you need to run away from a large animal, but not much use today, as most of our perceived stressors are psychological, not physical. And as people often experience every day of their lives as stressful, the biochemistry of the stress response is maintained over the long term.

Fundamentally, we cannot digest well – either food or ideas - in a sympathetic state. The biochemical and physiological changes involved in what is known as the “Stress Response” have been well-studied. One important piece is that stress stimulates increased production of cortisol from the adrenal glands. Cortisol not only decreases inflammation in the body (this is why corticosteroid drugs are used), but overall alters immune system function, causing a cascade of potential consequences from decreased sex hormone production to decreased thyroid hormone activity. Altered immunity in the gut can lead to inflammation, which can then lead to further problems ranging from pain to decreased nutrient absorption to food sensitivities. Some possible consequences of sympathetic dominance include peptic ulcers, indigestion, constipation and diarrhea, muscle aches, insomnia, and mood instability. Other conditions biochemically linked to long-term stress include diabetes, hypertension, abdominal weight gain, and decreased libido. Oi!

In contrast, the parasympathetic nervous system allows us to “rest & digest,” sending more blood to the digestive tract, increasing gut motility and secretions, slowing our heart rate, and enhancing our ability to absorb nutrients and store food as fuel. There is ample evidence that cultivating a “Relaxation Response” enhances well-being. By decreasing sympathetic nervous system activity, we not only feel relaxed in the moment, but can sustain a decreased responsiveness to stress. And less biochemical stress is central to the prevention and management of a range of health concerns.

Thus taking time for yourself, whether it is 5 minutes of deep breathing at your desk, a day of hiking with a friend, or enjoying a cup of herbal tea, is not wasting time, or being selfish. It is central to maintaining and attaining optimal health! Mahalia Freed is a Naturopathic Doctor practicing and lecturing in Toronto. Next month: Gut-Soothing, Nerve-Nourishing Herbal Teas. www.dandelionnaturopathic.ca.