Health advice For The Whole Family

  Dr. Sarah Connors HBSc, Naturopathic Doctor
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Wake Me Up BEFORE September ENDS!!!

9/26/2017

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Well, it’s the last week of September. I know, I can hardly believe it myself. The kids have been back to school for almost a whole month already, it’s been back to after school sports/activities and everything else that comes with the hum of your and your family’s everyday life. Are you asking yourself yet, “Where did my September go?” I know I am, and I don’t have a family of my own yet.

If you’re feeling this way, and trust me I can relate, may I make a suggestion?      STOP!
That’s right, I mean you Mom running around trying to get all the errands done before school lets out. That means you too Dad, organizing the kids for hockey while also trying to help the others finish their homework. Whatever your family’s particular rhythm, just STOP for a second.

Now that I have your attention. Please do the following:
 
Breathe in through your nose and count in your head 1,2,3, 4 ….. as long as you can inhale, then exhale through your mouth and count in your head 1,2,3,4, 5 …. as long as you can until you have exhaled fully. Now repeat this a few times, I usually recommend 5-10 deep breathes. Good, now how do you feel? A little more relaxed? A little less stressed? A little more focused?
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So many of us fall into the trap of the routine. Routines help us function in our everyday life. If we had to make a new decision about everything, everyday we’d go crazy. However, when we fall into the trap of routine, then time can fly by without us noticing it and we miss being present in the moment. For anyone who practices mindfulness, or has read some Buddhist philosophy, you will know how important it is to be in the moment.
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Especially now when the world is moving at such a faster pace. Even the big shot movie stars and other celebrities are talking about how they couldn’t be present or function optimally in their day without some sort of mindfulness practice. Now this blog post wasn’t originally going to be about mindfulness or meditation, it was actually supposed to be focused on getting back to school and balancing that routine with your health. However, considering how I too have noticed that September has flown by without having taken enough moments, enough time, to stop and simply breathe and enjoy the beauty of the world around me, I figured there were at least a few others out there feeling similarly to myself. 

Therefore, please, take this as your little hint or reminder to find the moments. The moments when your child just runs up and hugs you spontaneously for no particular reason, the moments when your spouse comes home from work and kisses you and says I love you, the moments when your pet is bounding around like a maniac because they’re overjoyed that you’ve returned from wherever your were. These are the moments that make your life, your life. If we do not observe them, take part in them fully then we are not living, not in the truest sense of the word. Get off the “I’m busy being busy train” with me for a few moments now, and just breathe. Thirty seconds to a minute is all it takes to start cultivating more awareness. You can always grow from there, after all isn’t that what life is all about?
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KEEP ON GROWING! If I can help you with this or any other aspect of your health you’re looking to improve, you know where to find me ;)
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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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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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Are You Protecting Your Skin From the Sun Properly?

7/1/2016

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Do you depend on sunscreen for skin protection? Millions of us do, but shouldn’t. The rate of melanoma diagnosis is increasing. The consensus among scientists is that sunscreens alone cannot reverse this trend.

Not As Well As You Think!
Stanford University dermatologists reviewed CDC national survey data, and found that people who relied solely on sunscreens for sun protection had more sunburns than people who reported infrequent sunscreen use, but wore hats and clothing to shield themselves from the sun (Linos 2011). In Sweden, increased use of sunscreen by children was linked to more sunburns (Rodvall 2010). Several other studies of real-world sunscreen use found that people who use sunscreen for skin protection during periods of intense UV exposure had more sunburns (Koster 2010, Autier 2007).
False Claims
Then there’s the issue of the various claims that sunscreen manufacturers make about their products. Based on the research that’s been completed to date, there is insufficient data to support most claims on the sunscreen bottle. Claims such as: ‘waterproof’, ‘sweatproof’ and ‘broad spectrum protection’ don’t hold up. In fact, probably the most misleading is ‘cancer protection’ or ‘prevents cancer’. Sunscreen alone has not actually been shown to protect against certain forms of skin cancer, particularly melanoma, which is the most deadly form of skin cancer.
Melanoma and Other Skin Cancers
Why should we be concerned about melanoma? Well, since 2000, the rates of new melanoma cases among both men and women have been climbing by 1.4 to 1.6 percent per year (CDC 2014). A number of studies conducted in the 1990s reported higher incidence of melanoma among frequent sunscreen users (Autier 1998, Beitner 1990, Westerdahl 2000, Wolf 1998). 
UVA & UVB
When it comes to burns, there are two types of radiation that we are most concerned about: UVA and UVB. Both types contribute to the risk of melanoma, particularly with extreme sun exposure. High-energy UVB rays burn skin and directly damage skin DNA, but they make up just 3 to 5 percent of UV radiation striking the earth’s surface. More numerous UVA rays, can be equally damaging without blistering the skin. Because UVA radiation penetrates deeper into the body than UVB, it can cause a different type of DNA damage than UVB (Cadet 2009).
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SPF: Is Bigger Better?
Does SPF or the Sun Protection Factor make a difference? Most of us believe that Bigger Is Better, but there is no definitive evidence of increasing protection as the SPF values increase. In fact, beyond SPF 50, there appears to be little benefit. Properly applied SPF 50 blocks approximately 98% of sunburn rays. Properly applied SPF 100 blocks 99%. When used correctly, sunscreen with SPF values in the range of 30 to 50 will offer adequate sunburn protection, even for people most sensitive to sunburns.
Chemicals of Concern
The Environmental Working Group (EWG), a reputable research group in the US, has been putting together a report on the best and worst sunscreens/sun products since 2007. In this year’s report EWG found at least ¾ of the products they reviewed contained worrisome ingredients. Chief among them these four:
- Oxybenzone
- Retinyl Palmitate
- 4-MBC/Enzacamene
- Methylisothiazolinone (MI)
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Oxybenezone and 4-MBC are hormone disruptors and frequently used UV filters used in sunscreens. Oxybenzone could be found in about 70% of the non-mineral sunscreens evaluated by the EWG this year. Retinyl Palmitate and other Vitamin A derivatives have been shown to result in more skin tumors and lesions on animals treated with this ingredient and then exposed to sunlight. While MI, has actually been labeled as an inactive ingredient or preservative, was called ‘the allergen of the year’ by the American Contact Dermatitis Society in 2013. In March 2015, the European Scientific Committee on Consumer Safety concluded that no concentration of MI could be considered safe in leave-on cosmetic products (EU SCCS 2014). MI is present in 66 sunscreens assessed in this year’s report.
What to Look for in a Good Sunscreen
All these concerns in mind, what can we do to better protect ourselves from the harmful effects of sun exposure? One thing, when using sunscreen, pick the right one. Based on current research, mineral sunscreens tend to rate best, particularly those with zinc oxide or titanium dioxide. They are stable in sunlight, offer a good balance between protection from the two types of ultraviolet radiation (UVA and UVB) and don’t often contain potentially harmful additives. (EWG report, 2016).
Additional Protection measures
In addition to using sunscreen be smart about your exposure.
  • Do not use sunscreen as a tool to prolong your time in the sun.
  • Cover up! Hats, shirts and sunglasses are the best protection.
  • Avoid sunburn.
  • Do not use a tanning bed or sunbathe.
  • Protect kids! Early life sunburns are worse, so keep little ones out of the hot sun.

  • Pick a sunscreen with strong UVA protection.
  • Get vitamin D. There is speculation but not proof that adequate levels of vitamin D can reduce the risk of melanoma. We know that vitamin D is good for combatting other types of cancer. Commit to getting screened for vitamin D deficiency.
  • Examine your skin. Check your skin regularly for new moles that are tender or growing. Ask your primary care doctor how often you should see a dermatologist.
Sunscreen is a helpful tool for protecting your skin from the harmful effects of the sun when used appropriately. Be sure to use it as recommended, and choose a sunscreen that has minimal/no harmful chemicals in it, particularly a mineral based one.  Keep these things in mind, and the additional measures you can take to protect your skin, and you can help decrease your risk of developing serious illnesses like skin cancer.
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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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