Health advice For The Whole Family

  Dr. Sarah Connors HBSc, Naturopathic Doctor
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Self Care for Mom: The Gift that Keeps on Giving!

5/27/2017

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In my practice I work with a lot of women, and many of them are Moms or will soon be Moms. Whether or not this is currently your situation, giving yourself the space and permission to care for yourself is important. There are so many women out there who are running themselves into the ground from exhaustion trying to be ‘superhuman’ or ‘super mom’. Is it any wonder that there are so many Canadians complaining of exhaustion, stress and burn out?

When women were surveyed about stress related to work these were the results:
Women were more likely than men to report work stress — 28 per cent said they had high-strain positions and 17 per cent said they had low-strain jobs, while 20 per cent of men reported high-strain jobs and 24 per cent said they had low-strain positions. (CBC News, 2007).
One-third of women surveyed said they were a bit or extremely stressed most days at work — versus 29 per cent of men (CBC News, 2007).
That’s not even including their potential sources of stress outside of work. Ask yourself or just try to imagine it: running a busy household with two or more kids, a husband/partner, and then your work demands on top of that. Is anyone else feel exhausted yet? I know I am and I don’t have a family of my own to care for yet! So why do so many women feel that they have to do it all? That nothing will get done if they don’t do it. That if they take a moment for themselves, they’re being selfish or self-indulgent.

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I am here to suggest another way of looking at self care for you super powered women. Instead of seeing it as ‘it’s all about me’ time, think of it as a necessary task that deserves time and space on your to-do list in order for you to better care for your family. Take a moment and think about that for a second. I know, it seems strange to think of ‘me time’ or self care time as caring for your loved ones, but it’s true. If you are completely exhausted, no energy, nothing left to give of yourself, what kind of ‘care’ could you possibly be providing for your family?
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I have these women come into my office with all manner of concerns: anxiety, depression, chronic stress, low energy, fatigue you name it. I can guarantee you all of them have been giving and giving of themselves with absolutely no effort or time being put aside for their own self healing and care. They’re giving everything they have to their various jobs: Mom, working woman, maid, cook, chaufeur, professional hugger, bedtime storyteller, the list goes on!

Then I ask them what’s the quality of that interaction? Do you have the time and space to be patient with your kids when they are attempting to drive you insane? What’s your relationship with your husband/partner like? If this at all describes you, you know what the answers are already. You lose your temper easily, when you don’t mean to. You love your kids, but you are at the point where you do what you do for them begrudgingly. What relationship with my husband? I’m lucky if I see him, forget spending anything that resembles quality time with him.
This is where I talk to them about self care. If you start to see this as a very necessary part of your day, your family will benefit from you taking care of yourself as much as you will. So in the spirit of Mother’s Day, even though it has already passed I challenge you to take a little you time. This doesn’t have to be anything monumental, it can be a bubble bath alone with a good book and glass of wine, or sleeping in while Dad or older siblings take care of everything downstairs for a little while. Whatever it is, do something you enjoy and rejuvenates you. You will not only feel so much better yourself, but your family will feel the difference in the present and giving mother you can be when you giving from a full cup instead of attempting to dredge up something from a long empty well.
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Have more questions about what Naturopathic Medicine can do for you and your family?
Take advantage of our 15 minute consults to find out more today.




References:
CBC News: Technology & Science. (2007). Work stress leads to increased absenteeism, disability: StatsCan. Retreived May 27, 2017: http://www.cbc.ca/news/technology/work-stress-leads-to-increased-absenteeism-disability-statscan-1.636782

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Dealing with Allergies Naturally

3/31/2017

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Finally Spring is here!

The weather is gradually getting warmer, birds are returning, and pretty soon the winter jackets can be put away for another year. The downside for some of us, with these seasonal changes comes allergies! Yes, all the fun you can have sneezing, congested, blurry eyed and unable to breath. However, what if you could do things differently and get them under control naturally?
The Stats
 
In the US:
·  Number of people in the U.S. who have either allergy or asthma symptoms: 1 in 5.
·  Percentage of the U.S. population that tests positive to one or more allergens: 55%.
 
Internationally:
The prevalence of asthma in different countries varies widely, but the disparity is narrowing due to rising prevalence in low and middle income countries and plateauing in high income countries.

Common Symptoms:
 
  • Postnasal drip
  • Sniffling
  • Dark circles under eyes (allergic shiners)
  • Puffiness beneath the eyes
  • Restlessness
  • Fatigue
  • Poor sleep
  • Headaches
  • Behavioural problems such as irritability, hyperactivity, poor concentration, whining, and pickiness about food
Why are they more common?
There is no one theory that currently accounts for the rise in allergies/sensitivities. Some of the proposed causes are as follows:
 
Hygiene Hypothesis: Many children do not get sufficient exposure to a wide variety of microbes, and as result of growing up in an extremely clean environment the body does not learn how to modulate the immune response effectively. There seems to be some credibility for this theory since the significant increase in individuals suffering from allergies has been in the western hemisphere, and we have not seen a corresponding increase in other parts of the globe at the same rate.

Inflammation/Leaky Gut: Chronic inflammation in the body and the gut lining is unable to heal and permits certain food particles to pass through and interact with the immune system. These particles are tagged as ‘non-self’ by the immune system, and it will react to the presence of these particles every time they are re-introduced to the system. Leading to a cycle of continuous inflammation and slow/no healing of the gut lining.

Genetically Modified Organisms (GMOs)/packaged foods: We have altered certain foods in our food supply so much that our bodies have difficulty recognizing it and breaking it down as ‘food’.  There is also a corresponding increase in exposure to preservatives and pesticides that are mixed in or put on these foods.
What Can We Do?
General recommendations:
  • Remove environmental irritants: Rid the home of common irritants such as dust, perfumes and scented products.
  • Improve immune response: There are many things that can be done to help optimize the immune system. Eating a balanced diet of whole foods, including sources of omega 3s and fermented foods for probiotics.
  • Promote rest and relaxation: learning to relax can help decrease tension, and getting to sleep at a reasonable and consistent hour each night can help promote better immune function.
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Dietary recommendations:
  • Identify Food sensitivities:  food allergens (eg. peanuts or diary), and chemicals, additives, or oils in processed foods can cause allergies to be worse
  • Foods rich in Vitamin A and Beta-carotene: the orange and yellow vegetables and fruits tend to be the richest sources
  • Essential Fatty Acids (EFAs): Fish, flaxseeds, eggs, and evening primrose oil all contain EFAs which are essential to health of cells and decreasing allergic symptoms
Supplemental recommendations:
The following nutritional supplements can improve allergy problems in several ways: boost immunity, reduce inflammation, and enhance intestinal health.
  • Zinc
  • Vitamin C
  • Vitamin B complex
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Herbal recommendations:
  • Astragalus: immune system enhancing herb that is a tonic for the upper respiratory passages. Can be directly beneficial for those with a tendency towards atopic conditions such as eczema or psoriasis, commonly occurring in those with allergy problems.
  • Nettle: stimulates lymphatic function, decreasing swollen lymph nodes. In its freeze-dried form, nettle is used to stabilize the inflammatory substance histamine produced by our bodies, thus decreasing allergic response.
  • Elder: This herb has a flower rich in flavonoids, which are anti-inflammatory, anti-oxidant, and immune-stimulating. This combination helps reduce allergic response and improve immune function.
Asian Medicine and Acupuncture
 
  • Chinese medicine considers an allergic reaction to be a manifestation of the body's failure to adjust to its environment.
  • According to the concept of the organs and their functions, weaknesses of the "Lung” or "Liver” could explain these allergic reactions.
  • By stimulating the energy of the "Lung" and by regulating the "Liver" the acupuncture treatment aims to calm the exaggerated response. This can be done both preventatively as well as acutely.
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Suffering from allergies can be a very irritating experience. If you or your child is suffering from allergies, it is best to take them to a Naturopathic Doctor who can perform a proper assessment and form a treatment plan that will address your/your child’s needs. Always speak to your health care provider before beginning any new medications or supplements.






References:
Allergy Statistics and Facts. WebMD. Reviewed by Johnson, K. (2012). http://www.webmd.com/allergies/allergy-statistics
Asthma Statistics. American Academy of Allergy, Asthma & Immunology. http://www.aaaai.org/about-the-aaaai/newsroom/asthma-statistics.aspx
Romm, A. 2003. Naturally Healthy Babies and Children: A Commonsense Guide to Herbal Remedies, Nutrition, and Health. Celestial Arts.
Skowron, JM. 2009. Fundamentals of Naturopathic Pediatrics. CCNM Press. Print.

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Eating Well Doesn't Have to Be Complicated

11/8/2016

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Do you feel that in order to have a 'good diet' or 'eat well' that it requires a lot of sacrifice and hard work on your part? Well, I won't lie to you and tell you that it doesn't require any work, but I will tell you some simply changes you can make to increase your nutritious eating without becoming a gourmet chef!

Many of my patients will tell me something along these lines: "I eat pretty well most of the time, except for the weekends" or "I try to eat healthy, but I am so busy I just don't have time to cook". There are plenty of variations on that that I hear on a regular basis, but let's call them what they are, EXCUSES! Now believe me I get it, at different times in my own life I have been the queen of excuses for eating less than healthy. However if you continue to make excuses for yourself, instead of changes to your lifestyle, you won't like the outcome 10-20 years down the road.
I completely understand how important, small, manageable changes are to creating success! I see it all the time with my patients and the research also supports this approach. Therefore, I will only mention 3 small things you can do to make a big impact on your eating habits and your health.
Tip #1 Eat A Healthy Breakfast
Remember how many times you've heard it said that breakfast is the most important meal of the day? Well it really is. I have seen in my practice, and again the research supports it, when we eat a healthy breakfast we are more likely to feel full and satisfied, make better food choices throughout the day, and we start our metabolism and blood sugar levels off right. If you're the type of person who really likes to have a bowl of cereal with milk for breakfast or skip breakfast altogether just start by adding some protein or healthy fat into your meal. Some great choices are: eggs, avocado, cheese, yogurt, cottage cheese, nuts and seeds, nut butter, and lean meats. Smoothies are also a great way to pack in lots of nutrition, which are quick and easy to make as well as portable for the one the go individual! 
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Tip # 2 Prepare meals ahead of time
Have a meal or two prepared ahead of when you need it is a great way to avoid making poor food choices and eating take out food too often. There are lots of ways to do this. Utilize your slow cooker (or get one if you don't have one yet), there are so many recipes out there in books and online for making great slow cooked meals. Many you can even prep the night before then just dump in the pot before you leave in the morning for work, then you can come home to nice warm meal already prepared for you. Another strategy is to cook 1-2 meals that make lots of portions on the weekend. My current favourite is frittatas. I will make a batch or two on Saturday or Sunday afternoon and maybe another meal and there's breakfast/snacks for the week done. Often you can also make things and freeze them in anticipation of a day you don't feel like cooking, or don't have time to cook. Trust me, cooking is not my favourite activity to do, but by batch cooking I only need to 'cook' 2-3 times a week and I'm well set for eating well all week.
Tip #3 Source your food well
Where our food comes from and how it's prepared makes a big difference for our health. Unfortunately, the ways we changed farming and growing food in the last several decades has left us with food products that are severely depleted of nutrients. Whereas our grandparents and great grandparents were able to eat plenty of nutritious foods and get their daily vitamins and minerals without the help of supplements, and eating organic, we do.  One step we can take is to buy organic when possible. I understand that many of us cannot afford to eat organic all the time, I don't buy 100% organic everything either. However, by using things like the Clean 15 and Dirty Dozen List put out by the Environmental Working Group each year we can eat organic when it really matters and significantly decrease our exposure to pesticides.  This year's update of EWG's Shopper's Guide to Pesticides in Produce™ reports that USDA tests found a total 146 different pesticides on thousands of fruit and vegetable samples examined in 2014. Another great thing to do is source your food from farmer's markets or directly from farmers that you trust. You can often get good deals on buying bulk from the farmers and then you're buying local as well!
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There you have it. Some very simple changes you can make to how you eat to improve the quality of your diet. Now I am not saying you have to even do this all at once, pick one and start with that. Then you can look at adding the others over time. If you never start, you'll never get the benefits, but if you try to change everything at once you'll feel overwhelmed and eventually you will drop everything.

Have questions about these tips or how to have better eating habits? Talk to me about it. I love helping people make gradual, positive changes that benefit their health and well being.



Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.
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Boost Your Immunity Naturally

9/16/2016

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September usually means the beginning of Fall and Back to School for most families. However, have you given any thought to boosting your family’s immune systems yet? The change in weather, and return to their germ infested petri dishes, I mean classrooms, means that your kids and/or you could potentially get sick any time now.
 
Why is it important to support our body’s natural ability to fight off infections?
Cold and Flu season stats
To start, there are over 200 different viruses cause influenza and influenza-like illness (fever, headaches, aches and pains, coughs, runny nose). According to a recent Cochrane review, the flu vaccine might only be effective against Influenza A and B, which represents about 10% of all circulating viruses (Jefferson et al, 2013). The authors’ conclusion from that review was, “Influenza vaccines have a modest effect in reducing influenza symptoms and working days lost. There is no evidence that they affect complications, such as pneumonia, or transmission.” (Jefferson et al., 2013).

Period of Contagiousness
You may be able to pass on the flu to someone else before you know you are sick, as well as while you are sick. Most healthy adults may be able to infect others beginning 1 day before symptoms develop and up to 5 to 7 days after becoming sick. Some people, especially young children and people with weakened immune systems, might be able to infect others for an even longer time.

How Flu Spreads
Most experts believe that flu viruses spread mainly by droplets made when people with the flu cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby. Less often, a person might also get flu by touching a surface or object that has flu virus on it and then touching their own mouth, eyes or possibly their nose.
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What Can We Do?
There are many things we can do to help prevent illness throughout the cold and flu season.
 
Basic Strategies:
1)Eat fresh whole foods: Eating a variety of fresh whole foods including plenty of colourful fruits and vegetables is essential to proper immune function
2)Avoid refined sugars, trans fats and salt: These foods are known to weaken the immune system.
3)Increase your consumption of vitamin C containing foods: Vitamin C is known to boost immune function and help prevent cold and flus. Increase vitamin C containing foods such as: oranges, lemons, grapefruit, strawberries, raspberries, black currants, peppers, spring greens, brussel sprouts, broccoli, cauliflower, etc.
4)Eat more garlic and onions: Garlic and onions both have anti-viral and anti-bacterial properties, helping the body to fight off any germs it may come into contact with. (Raw consumption provides a greater benefit than cooked)
5)Drink up: Ensuring you are adequately hydrated will help enhance your immune system. Aim for half your weight in fluid ounces. (ex. If you weigh 150lbs, you should consume 75oz. of water a day)

6)Sleep, Sleep, Sleep: Ensure you are getting around 8 hrs of sleep per night and you are sleeping soundly. Too little non-restorative sleep is known to weaken the immune system.
7)Exercise: Engage in at least 20 minutes of physical activity per day. Exercise helps to increase circulation and lympathic flow, both of which help boost the immune system.
8)Breathe: Practice deep breathing exercises to help manage stress. High stress, fear, and worry can weaken the immune system, making you more susceptible to infections.
9)Wash hands: Wash your hands frequently using warm water and a natural anti-bacterial soap to prevent the spread of infection.
10)Cover your Cough: Cough or sneeze into your sleeve to prevent spreading infection and avoid touching your nose, mouth, eyes until hands are washed.
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Additional Helpful Measures
Think drinking tea is just for your grandma? Well think again!

Herbal Teas
In a Harvard study, they found that people who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink. The amino acid responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it, too.

Your optimal dose:
Several cups daily. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.
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5 Herbs for Prevention
Astragalus (Astragalus Membranaceous)
  • A deep immune activator, it’s known for its antibacterial and antiviral properties. From a Traditional Chinese Medicine perspective astragalus helps warm the Wei Qi, which is our defensive Qi or immune system. Can be used in combination with other herbs or by itself. If you do become ill you want to switch from this herb to another that has more active illness fighting properties.
  • Dose: Decoction: 2-4 tsp/cup 3x/d
 
Siberian Ginseng (Eleuthrococcus senticosus)
  • Immune system modulator, helps the body adapt to stress and strengthens the immune system.  Also helpful for decreasing inflammation in the body. Often included in immune formulas. If taking long term, it is generally recommended to take periodic breaks from use (eg. 6 weeks on, 2 weeks off).
  • Dose: Decoction: 2-15 g 1x/d
 
Cinnamon (Cinamomum cassia)
  • A nice addition to a tea or hot cereal, this herb not only has antimicrobial properties, it also helps settle the stomach and prevent diabetes. Should not be used in pregnancy as the essential oils may cause uterine stimulation.
  • Dose: powder: 5-20 grains 3x/d, or to your taste
 
Dang Shen (Codonopsis pilosula)
  • Another good adaptogen, helps the body adapt to stress and strengthens the immune system. Used for weak lungs from a Western and Traditional Chinese Medicine perspective. Considered a milder substitute for Panax ginseng.
  • Dose: Decoction of root: 9-30 g per day
 
Schisandra (Schisandra chinensis)
  • Often combined with other similar adaptogens, it also has effects on the lungs, helping to expel mucous and decrease cough.
  • Dose: decoction: 6-9 g each day
5 Herbs for Treatment
Echinacea (Echinacea angustifolium/purpurea/pallida)
- Stimulates the immune system to increase phagocytosis by macrophages (cells that kill and eat microbes). Antimicrobial/bacterial/viral properties. Best given at the first sign of infection. Dose: Decoction: 1-2 tsp/cup 3x/d
 
Ginger (Zingiber Officinale)
  • Primarily known for its effects on the stomach. Helps to relieve nausea and vomiting, as well as gas and cramping. The warming properties of ginger gently increase the temperature of the body helping to eliminate heat sensitive microbes.
  • Dose: Infusion 1 tsp/cup as needed
 
Licorice (Glycyrrhiza glabra)
  • A sweeter herb that is good for a cough. Helps to soothe a sore throat and get mucus out of the lungs. Has antimicrobial and antiviral properties. Not recommended if you have hypertension or are pregnant/nursing.
  • Dose: Decoction (root): ½-1 tsp 3x/d
 
Elder Flower/Berry (Sambucus canadensis)
  • Used for cough and nasal obstruction (eg. sinusitis), especially good for kids because they generally like the taste. Have anti-inflammatory and antiviral properties. Also helps to induce perspiration with fever so more microbes are killed and flushed out of the system.
  • Dose: Infusion of flower: 2-4 g /250 mL water
 
Mullein (Verbascum thapsus)
  • Primarily used for cough, particularly the dry hoarse cough that causes a lot of irritation to the lungs. Helps to soothe, and decrease the cough while still getting the mucous out. Another one that could be used with kids since it has a milder taste.
  • Dose: 1-2 tsp/cup
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Infusion vs. Decoction
An infusion is a water-based preparation made by steeping leaves, flowers, and other non-woody parts of a plant in either hot or cold water. The traditional cup of herb tea is the archetypal infusion.
 
A decoction is also water based, but it’s done by gently simmering the herb in boiling water. This method is used for tougher plant parts, such as roots, barks and seeds.
 
Powders: What are they good for?
Usually when people think of tea they think of the leaves and flowers of the plant in a cup of hot water. However, there are certain herbs that are better made into an infusion using the powdered form. For example, some herbs are rich in volatile oils that are medicinally useful and when boiled will evaporate and be lost. Valerian root is an example of a woody part that would be better ground to powder and prepared as an infusion. The preparation method usually depends on the use of the herb. This is why it is important to consult with a trained practitioner because they can help you select the most appropriate herb and preparation method based on your particular health concerns.
 
 
Note: This presentation is not meant to replace the advice of a trained practitioner. In order to formulate a proper treatment plan, you should consult with your Naturopathic Doctor or other health care provider.
 
 

 
 
Resources:
Center for Disease Control and Prevention. (2013). Seasonal Influenza: Key Facts about Influenza (Flu) & Flu Vaccine. http://www.cdc.gov/flu/keyfacts.htm
Hoffmann, D. (2003). Medical Herbalism: The Formulation and Preparation of Herbal Medicines. Healing Arts Press. Print.
Jefferson et al. (2013). Vaccines to prevent influenza in health adults. http://summaries.cochrane.org/CD001269/vaccines-to-prevent-influenza-in-healthy-adults.
Ontario Association of Naturopathic Doctors. (2013). Staying Healthy in Cold and Flu Season. http://www.oand.org/staying-healthy-in-cold-and-flu-season/
Public Health Agency of Canada. (Nov 2, 2013). Flu Watch: Influenza/ILI Activity (geographic spread). http://www.phac-aspc.gc.ca/fluwatch/13-14/w44_13/pdf/fw2013-44-eng.pdf


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Natural Medicine for the On the Go Family

6/1/2016

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Now that the warmer weather is finally here, dare I say, summer! It’s time to start thinking about all the wonderful things our families can get into while enjoying fun in the sun. If you’d like to be prepared for just about anything that summer, and more importantly your kids, can throw at you here are some of my suggestions for things to have on the ready pretty well anywhere you go.

  1. Arnica 200 CH: This is one of the homeopathic remedies I hardly ever go anywhere without. If you have this first aid remedy on hand, you can attend to bumps, bruises, scraps, strains, sprains and just about everything in between. If all else fails, remember it’s for pain and you’ll be just fine.
2. Safe Sunscreen: when out in the sun for prolonged periods of time, having the right sunscreen is important. There are several factors to consider (SPF, type, Vitamin A content, etc.), but potentially one of the most essential is chemicals put in the sunscreen. Studies show chemicals put in most generic sunscreens are harmful to the body. One of the worst ingredients being oxybenzone, which can penetrate the skin and interfere with hormones. A safer option is a product containing minerals such as zinc oxide and/or titanium dioxide. Mineral based formulas don’t penetrate the skin, don’t disrupt hormones, and offer the best protection by blocking UV rays (both A and B).

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3.  Aloe gel: Despite your best efforts to re-apply sunscreen often you still managed to get a sunburn. Aloe gel soothes and cools the skin so that you will get almost instant relief from pretty well any sunburn. This can be used fairly liberally and often, as aloe gel is both anti-inflammatory and improves the rate of healing. Caution: if you have a young child, be careful they do not ingest the gel. Ingestion could cause diarrhea, nausea/vomiting and abdominal pain.
4. Cantharis 30 CH: This homeopathic remedy is great for burns of almost any type, including sunburns. You can use this in conjunction with Aloe gel or by itself. This would be a good choice if you’re concerned about your child trying to eat the aloe gel once applied. This remedy, like Aloe gel, also relieves pain and helps promote healing.

5. Apis 30 CH: This homeopathic remedy is excellent for bee stings in particular, but can be used to treat other stings and bug bites as well. Generally helps with reducing swelling, pain and heat. Especially helpful for swelling around the eyes when the eyes are becoming too swollen to open the lids. Caution: If someone in your family has an anaphylactic allergy and they require an epi-pen, do not carry Apis in place of the epi-pen.
.This is by no means all the various natural remedies you could use for these situations, nor is it all the possible situations you could potentially encounter this summer. However, this is a good place to start to cover a lot of the common issues that could occur. If you’re not familiar or comfortable with the use of any of these remedies, always check with your Naturopathic Doctor or other similarly educated health care practitioner before use.




Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.

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    Sarah Connors

    I am a Naturopathic Doctor and Doula providing care in the Kitchener-Waterloo area. I have a passion for helping people with their health issues and improving the birth experience for Moms, and their babies. I also have a life long love affair with soccer, curling, and the alto saxophone.

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