No, it's not all about diet!
In order to support your microbiome and gut health, you CAN’T avoid the following:
☣Reducing toxin exposure
Everything we use, from the products we put on our body, the cookware we use, the things in which we store our food, the water we drink, what we put in our garden…you get the picture… can all be a source of chemicals that can be detrimental to our gut health (and overall health really).
💪Moving your body
Thirty to 60 minutes endurance-based exercise 3x/week improved the gut microbiome after 6 weeks vs sedentary lifestyle! I suggest moving your body daily. Do something you enjoy: go for a short walk, do a gentle yoga flow…put on your favourite music and have a dance party!
💤Getting good quality sleep
Get that sleep hygiene locked down. Studies are now showing that sleep may in fact affect your microbiome and in turn your microbiome may affect your sleep!
🧘♀️Managing stress
No surprises here! We cannot heal our gut if we are in a constant state of fight or flight. When your body is working to run away from the proverbial tiger, digestion takes a backseat. The increased inflammation will also do a number on your microbiome.
Are you surprised by any of these?
Share with a friend & to let them in on this news!
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#diarrhea #bloating #bloated #bloatedbelly #foodintolerance #digestionsupport #digestionhealth #digestivehealth #digestiontips #digestionhacks #ibs #sibo #guthealth #guthealing #guthealthy #healthygut #lowstomachacid #reflux #guthealthmatters #healthandwellbeing #holisticmedicine #holistichealth #naturalhealth #naturalmedicine #naturopathicdotor #naturopathicmedicine #peelhealth #burlingtonontario #woodstockontario
No, it's not all about diet!
In order to support your microbiome and gut health, you CAN’T avoid the following:
☣Reducing toxin exposure
Everything we use, from the products we put on our body, the cookware we use, the things in which we store our food, the water we drink, what we put in our garden…you get the picture… can all be a source of chemicals that can be detrimental to our gut health (and overall health really).
💪Moving your body
Thirty to 60 minutes endurance-based exercise 3x/week improved the gut microbiome after 6 weeks vs sedentary lifestyle! I suggest moving your body daily. Do something you enjoy: go for a short walk, do a gentle yoga flow…put on your favourite music and have a dance party!
💤Getting good quality sleep
Get that sleep hygiene locked down. Studies are now showing that sleep may in fact affect your microbiome and in turn your microbiome may affect your sleep!
🧘♀️Managing stress
No surprises here! We cannot heal our gut if we are in a constant state of fight or flight. When your body is working to run away from the proverbial tiger, digestion takes a backseat. The increased inflammation will also do a number on your microbiome.
Are you surprised by any of these?
Share with a friend & to let them in on this news!
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#diarrhea #bloating #bloated #bloatedbelly #foodintolerance #digestionsupport #digestionhealth #digestivehealth #digestiontips #digestionhacks #ibs #sibo #guthealth #guthealing #guthealthy #healthygut #lowstomachacid #reflux #guthealthmatters #healthandwellbeing #holisticmedicine #holistichealth #naturalhealth #naturalmedicine #naturopathicdotor #naturopathicmedicine #peelhealth #burlingtonontario #woodstockontario
Do any of these sound familiar?
Stress is inevitable, yes, but, the longer you allow it to go unmanaged, the more likely it is that you will experience negative side effects.
Here are a few questions to ask yourself:
◇Do you wake up tired even if you go to bed early?
◇Do you feel tired all day long, only to feel wired before bed?
◇Have you been feeling more anxious or irritable?
◇Have you been experiencing digestive discomfort or have past gut health issues worsened?
If you’re nodding along, your cortisol – the hormone associated with stress – could be a big player in how you’re feeling.
Don’t know where to start?👇
1. Prioritize stress management strategies that you enjoy – spend time in nature, dance, meditate, journal – you get the picture.
2. Go easy on high intensity training and choose lower impact activities more often such as walking or gentle yoga.
3. Fuel your body with balanced meals and avoid coffee on an empty stomach.
Need more guidance??
Take my workshop FORTIFY to learn how cortisol is affecting your gut health and what foundational steps you can start today to ease your digestive discomfort and tackle stress!
For more information - click below:
https://ana-freire.mykajabi.com/pl/2147681015
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#cortisol #cortisolcontrol #stressedout #stressrelief #moodsupport #anxietysupport #stressmanagement #restanddigest #parasympatheticnervoussystem #gutbrainaxis #bloating #bloated #bloatedbelly #digestionsupport #digestionhealth #digestivehealth #healthygut #guthealthmatters #gutmicrobiome #naturopathicdoctor #holisticmedicine #holistichealth #naturalhealth #naturalmedicine #wellnessthatworks
If you know, you know! 😉
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#holisticmedicine #holistichealth #naturalhealth #naturalmedicine #holistichealthpractitioner #naturopathicdoctor #naturopathicmedicine
Without exaggeration, most of us could benefit from magnesium supplementation…
And if you’ve seen me in clinic, then more than likely you’ve heard me gush over this mineral and its importance☺
As a cofactor in more than 300 enzyme reactions within the body, magnesium is a powerhouse!
The 5 most common reasons I use it in my gut and mental health focused practice include👇
🌱When you’re supplementing with Vitamin D
Magnesium is needed to help metabolize and activate vitamin D.
🌱When you’re using meds such as PPIs, statins, and birth control
Some medications deplete magnesium, therefore it is often necessary to supplement in order to avoid deficiency.
🌱When you’re dealing with chronic stress
It turns out that when we are in a state of chronic stress, we actually have a need for more magnesium. Magnesium in turn helps reduce the production of cortisol (the “stress hormone”) and increases GABA – allowing us to enter a more relaxed state.
🌱You’re dealing with depression and/or anxiety
When it comes to mood, magnesium is important for the cascade that produces serotonin – the "feel good hormone". In addition, it’s also known to wield an antidepressant effect on the brain.
🌱You’re dealing with digestive issues such as slow motility [i.e., constipation] or low stomach acid
Magnesium is crucial for digestive function. In addition to helping things move along (peristalsis), it is also needed to make hydrochloric acid (stomach acid) and digestive enzymes.
Save 💾 this post for future reference and share📩 with friends that’d be curious to know!
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This post is meant for informational and educational purposes only. As such, it is not intended to take the place of medical advice or treatment from a personal physician. Always speak to your healthcare professional before beginning any new lifestyle, dietary, or supplement regimen.
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#healthyguthappylife #healthyguthealthymind #healthyguthealthylife #stressresponse
The motto goes “test, don’t guess”!
That said, when I work with someone who is experiencing depression, anxiety, or both, a thorough work-up is a must. And this includes getting some basic blood work.
The underlying issues that contribute to anxiety or depression are different for everyone.
As such, blood testing can point us in the direction of underlying conditions that may be at play for YOU!
You deserve better than a lackluster investigation - slapped with a label and given a script with no other discussion.
If you’re curious about how blood work can help you get some answers – let’s talk!
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#testdontguess #evidencebased #bloodwork #bloodtest #bloodtests #mentalhealthtips #stressmanagement #moodsupport #anxietysupport #depressionsupport #naturopathicmedicine #functionalmedicine #lifestylemedicine #holistichealth #naturopathicdoctor
A little every day will do ya…
Studies have shown that even little changes can yield results.
Increasing the frequency of moderate exercise from never to daily leads to a greater diversity in the microbiome ➡️ contributing to a healthier gut environment.
So, any daily movement is a win, but if you’re looking for a guideline on where to aim as you start, this is it👇
🏃♀️Aim for at least 150 minutes of moderate aerobic activity weekly.
You want to be working hard enough to increase your heart rate and break a sweat. One way to tell if it's a moderate-intensity aerobic activity is that you'll be able to talk, but not sing the words to your favorite song.
✨This might include brisk walking, cycling, power yoga, dancing, playing soccer…
💪Strength exercises 2 or more days per week.
✨This might include lifting weights, cycling with endurance, body-weight exercises such as squats, push-ups, and sit-ups, yoga and dance...
Tell me, what’s your favourite way to move your body?
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#gutbrainconnection #gutbrainaxis #guthealing #guthealthy #guthealthmatters #healthygut #guthealthjourney #guthealthiseverything #gutfriendly #guthealthiskey #healthyguthealthyyou #healthyguts #healthyguthappylife #healthyguthealthylife #functionalmedicine #naturopathicmedicine #naturopathicdoctor #guthealthcoach #guthealthdoctor #bloated #bloatedbelly #constipation #movementasmedicine #movementismedicine #exerciseismedicine
I’m always looking for ways to imbue my day with gut-healing ingredients.
-Naturally, turmeric has become my current favourite ally.
Curcumin is the active compound in turmeric.
It has been traditionally used to support digestion and to improve bloating, abdominal pain, and reflux. Its anti-inflammatory action helps to reduce irritation in the gut, making it a key player when it comes to overall gut healing.
The added bonus – turmeric has recently been highlighted as potentially supporting mood which shouldn’t come as a surprise; Afterall, the gut-brain connection is powerful!
My favourite way to consume it during the cold winter days:
Haldi ka Doodh (aka turmeric or golden milk)🍵
Long used in Ayurvedic medicine, this warming beverage is a perfect add-on to any healing protocol.
💛My chosen recipe as follows:
1 cup coconut milk (or milk of choice)
½ tsp ground turmeric
½ tsp ground cinnamon or 1 cinnamon stick
1/8 tsp ground ginger
pinch of black pepper
1 tsp sweetener of choice (I use pure maple syrup or coconut sugar)
Heat over medium heat, allowing spices to steep, without boiling the milk.
Once steeped, add in sweetener of choice.
Enjoy in your favourite mug.
You can also choose to purchase a pre-made blend – my favourite: Lake & Oak Sun Mylk (complete with adaptogen prowess for an added boost).
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🌱This post is meant for informational and educational purposes only. As such, it is not intended to take the place of medical advice or treatment from a personal physician. Always speak to your healthcare professional before beginning any new lifestyle, dietary, or supplement regimen🌱
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#eatwelllivewell #digestivehealth #gutbrainconnection #gutbrainaxis #secondbrain #moodsupport #moodboosting #stressmanagement #holisticmedicine #holistichealth #naturalhealth #turmeric #turmericbenefits #turmericlatte #foodformood #foodismedicine #goldenmilk #goldenmilkrecipe #turmericmilk
Does this resonate?
The countdown to the end of the year is on and so is the compulsion to make grandiose promises to ourselves about all the things we’re going to change as soon as the clock strikes midnight!🕛
Don’t get me wrong, working to improve yourself and your health is valid AND I wholeheartedly encourage it (obviously)!
BUT, let this be your reminder…
✨Change does not happen overnight✨
You need to make small changes that you will be able to keep up with, consistently, not just for 1 week, or 1 month.
You need to invest in your long-term well-being, not buying in to fads and quick fixes that will do more harm than good!
The old adage is true: Slow and steady wins the race!
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Like👍 if it resonates, and share with a friend that could use this reminder😉💌
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#newyears2023 #newyearsresolution #newyearsresolutions #newyearsresolutions2023 #newyearnewgoals #endofyear #healthinspo #sustainablehealth #slowandsteady #mindfulliving #begentlewithyourself #newyearisuponus #healthfulbalance #naturopathicmedicine #lifestylemedicine #holistichealth #naturopathicdoctor #functionalmedicine
Winter arrives tomorrow❄
For me the winter solstice has always marked a time for reflection and inward focus before the promise of light.
With the approaching end of year, I often find myself contemplating the months past. Once we understand and process all that has transpired, we can better decide what it is we hope to create in the coming year.
Let this be a time of gratitude for our accomplishments, as well as a time for identifying what we would like to do differently going forward. Allow yourself the space to fully embrace your thoughts and feelings - with love and compassion.
As for me, I hope to cultivate more reflection, more rest, more self-compassion, more LEVITY!🤍
How about you?
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#wintersolstice #yule #yuletide #yuletideseason #goinward #mindfulliving #contemplation #begentlewithyourself #createyourreality #newyearisuponus #healthfulbalance #naturopathicmedicine #lifestylemedicine #holistichealth
#digestionwarrior this is for you!🤩
Throwing it back to my very first reel to share one of my favourite tips for the winter season ahead – if you struggle with digestion, give priority to well cooked, warming foods.
As the days get colder, our bodies work to keep our body temperature in check. For some, this is a season of cold hands and feet, and cozy knits by the dozen (guilty as charged 🙋♀️).
So, if this is you, consider working with your body (and not against it), by providing it with warming foods (essentially, helping us use less of our energy on conserving our temperature).
From the perspective of traditional Chinese medicine, warming foods are those that are considered to raise yang in the body. In other words, improving circulation, boosting energy, and fending off cold.
Do you eat seasonally or change the way you eat during different seasons?
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#warmingfoods #seasonaleating #yang #coldhands #bloated #bloatedbelly #guthealing #guthealthy #guthealthmatters #healthygut #guthealthjourney #guthealthiseverything #gutfriendly #guthealthiskey #healthyguthealthyyou #healthyguts #healthyguthappylife #healthyguthealthylife #functionalmedicine #naturopathicmedicine #traditionalchinesemedicine #naturopathicdoctor #guthealthcoach #guthealthdoctor
It’s not all about what you’re eating!
What we do in and around our mealtimes is also important.
In order to adequately digest our food and have a digestive system firing all on cylinders, we need to do an adequate job of initiating the digestive process in our mouth and also tap into the parasympathetic nervous system (aka “rest and digest” mode).
If we’re swallowing whole pieces of food while multitasking and under tremendous stress, our digestive function will be impaired – hello bloating!
Next time you sit down remember these tips👇
✔chew your food well
✔eat without distractions
✔take deep breaths before your meals
And when possible, test, don’t guess! Work with a naturopathic doctor to get to the root of why you're experiencing bloating.
Like👍 if this was helpful, 💾save as a gentle reminder, and 💌share with someone that could use this info.
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#gutbrainconnection # gutbrainaxis #mindfulling #healthandwellbeing #guthealing #guthealthy #guthealthmatters #healthygut #guthealthjourney #guthealthiseverything #gutfriendly #guthealthiskey #healthyguthealthyyou #healthyguts #healthyguthappylife #healthyguthealthylife #functionalmedicine #naturopathicmedicine #naturopathicdoctor #guthealthcoach #guthealthdoctor #bloated #bloatedbelly #constipation
When you are finally able to show yourself some grace and compassion, your health will change for the better🤍
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#selfcompassion #compassionate #selfrespectiseverything #selflovetips #selfloveclub #loveforself #healingjourneys #breakthehabit #deepdive #unconscioushabits #mentalhealthstrategies #mentalhealthtips #mentalfatigue #stressless #stressreduction #holistichealthpractitioner #naturopathicmedicine #naturopathicdoctor
Are you a thalassophile like me?🌊
It’s no secret that I love being by the water – it’s where I feel my best, most grounded, and at peace.
And there’s a reason why: Being around, on, or in water can improve your mood!
💧Water triggers our parasympathetic nervous system.
This is responsible for the body’s ‘rest and digest’ response. In this state, your heart and breath rate lowers, your blood pressure decreases, and your digestion is stimulated; Your body is able to relax.
This helps to lower cortisol, aiding in the reduction of stress and anxiety.
💧The colour blue is therapeutic.
Due to its specific wavelength, the colour blue is known to have a calming and relaxing effect on our mind and body. Spending time in ‘blue spaces’ including lakes, rivers, and coastal regions, can promote better mental health and psychosocial well-being.
💧Breaking waves creates a soothing “pink noise”.
This type of noise (similar to white noise) promotes slower brain wave activity – great for anxiety and sleep!
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#lifeisbetteronthewater #oceanlover #thalassophile #lakeontario #moodsupport #stressmanagement #stressreduction #reducestress #stressrelef #anxietysupport #depressionsupport #burnourprevention #getoutside #wellnesstips #natureconnects #natureheals #natureismedicine #naturopathicmedicine #lifestylemedicine #mindfulliving #wellnessthatworks #naturalhealthcare #naturalmedicine
Want to nourish your gut this holiday season?
You might want to add in some of these Fall🍂favourites to your meals…
For those of us in Canada, Thanksgiving is here. Even if you don’t celebrate Thanksgiving, these autumnal staples are everywhere to be found, so dig in!
🍂Pumpkin
My favourite!! Can’t get enough!
It’s very easy to digest because it’s low in starch and sugar, but bonus it’s still high in fiber.
As a prebiotic rich food, it also helps feed the good bacteria in your gut!
Fun fact: pumpkins are a fruit!🤓
🍂Sweet potatoes
Make sweet potatoes your friend, especially if you don’t tolerate grains or if you’re looking for IBS friendly foods… OR if you just enjoy their delicious flavour.
Containing both soluble and insoluble fiber, they help keep bowel movements regular. And much like pumpkin, also feed the gut bacteria.
🍂Cranberries
These little beauts may actually help boost the good bacteria in your gut (particularly for individuals that consume an animal-based diet).
Plus, they’re loaded with antioxidants which contributes to lowering inflammation👌
🍂Spices
In addition to adding a punch of flavour, spices can be great allies for gut health.
Cinnamon, ginger, and cardamom typically used this time of year for example, can help reduce inflammation, while also promoting better digestion (especially when we overindulge😉).
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#thanksgivingdinner #canadianthanksgiving #holidayvibe #eatseasonal #autumnfood #guthealing #guthealthy #guthealthmatters #healthygut #guthealthdiet #guthealthjourney #guthealthiseverything #guthealthiskey #gutfriendly #healthyguthealthyyou #healthyguts #healthyguthappylife #healthyguthealthymind #healthyguthealthylife #functionalmedicine #naturopathicmedicine #naturopathicdoctor #guthealthcoach #guthealthdoctor
Do you love coffee but hate that is does a number on your digestion and revs up your anxiety?👎
It may be #internationalcoffeeday, but if coffee is making you run to the bathroom and having you feeling jittery and anxious all day – try one of these alternatives, supporting both gut and mind🍵
1. Roasted Dandelion Root
2. Chicory Root
3. Green tea or Matcha
4. Rooibos tea
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#coffeealternative #coffeealternatives #caffeinesensitive #coffeeruns #coffeejitters #anxietysupport #guthealing #guthealthy #healthygut #guthealthdiet #guthealthjourney #gutfriendly #healthyguthealthyyou #wellnessthatworks #holistichealthpractitioner #holisticmedicine #functionalmedicine #holistichealth #naturalmedicine #naturopathicdoctor
Why are bad habits so hard to break?!🥴
Well first, we often don't understand why we keep doing them even if we know they aren't the best for us.
Diving into what's behind those behaviours will help finally chip away at those habits!
What comes up for you?
Like this post if it resonates and share with a friend that might need the insight🤍
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#badhabits #breakthehabit #deepdive #unconscioushabits #unconsciousmind #toxicrelationship #mentalhealthstrategies #mentalhealthtips #holistichealthpractitioner #naturopathicmedicine #naturopathicdoctor #wellnessthatworks
Do you go down the rabbit hole of overthinking often?
If you answered yes, you know how it goes: A situation pops into your mind and the next thing you know – it’s been hours, you’ve come up with every imaginable outcome, and you just can’t stop dwelling on it🤍
When we spend too much time ruminating, we might end up experiencing even more distress such as insomnia, difficulty concentrating and fatigue. In some cases, this can eventually lead to chronic anxiety or depression…in addition to setting off your digestion, so now you also feel soo bloated, you start to overthink that too!
When it comes to overthinking, we often say “I just can’t control it!”
So here is my tip for today: challenge that thought👇
My #1 favourite way to break the spiral is to go do something! Anything!
Personally, getting out of my head and into my body always does the trick. Put on some music and dance it out. Or go to your favourite class at the gym…or for a leisurely walk outdoors. If you’re not craving physical activity – jump into a favourite activity that will occupy your mind – painting, crafting, puzzles, baking…you get the point!
Long-term, you might want to experiment with postponing your rumination! Yup, that’s right!
Set aside a specific time of day where you allow yourself to overthink for an allotted amount of time!! So, when those problematic thoughts come to mind outside of that timeframe, tell yourself that you can address them later, resisting the urge to follow them further. In your allotted time, you can use strategies such as the “brain-dump” to get out all your worries, organize them, and finally move forward.
Found this useful? Like this reel, save for a future reminder, and share with a friend (who’s probably overthinking as we speak!)
Plus – let me know! Do you have any killer strategies for managing your overthinking? 👇👇👇
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#overthinking #overthinker #overthink #mentalhealthstrategies #mentalhealthtips #me
Opps! Have you ever felt so depleted that what you thought was going to be a short break turns into a complete hiatus? Guilty🙋♀️
I’ve known for a long time that I needed this reprieve, feeling creatively drained, and a little jaded with social media (okay – a lot jaded🥴)…
Somehow along the way we got ourselves into the mindset that we need to earn our rest or that taking time away will undue all the progress we’ve made…and in the social media sphere – we’ll be shunned by the algorithm😅 lol
BUT so be it!
I’m here to encourage you to take the rest you desire!
If we care at all about our physical and mental well-being, we need to fearlessly do the things and make the choices that are right for us…this includes stopping when we need to🤍
Rest is non-negotiable.
One way or another, sooner or later, your body and mind will demand it!
Why not enjoy it on your own terms?!
Take a break, fam! It’s OKAY!
Everything will be there waiting for you when you return.
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#restandrelaxation #restandrelax #restandrecharge #restandrestore #naturopathicmedicine #naturopathicdoctor #mentalhealthtips #personalgrowthjourney #selflovematters #selfgrowthjourney #selflovejourney #selfcompassion #mindfulnesspractice #dailyhabits #healthylivingjourney #wellnesslifestyle #inspirationseed #workinprocess #selfawarenessjourney #reflection #changeinperspective #limitingbeliefs #selfsabotage
