BioHeal Ottawa

It’s important to distinguish between food intolerances, food allergies, and diseases that can be triggered by certain foods. - A food intolerance begins in your digestive system, because you’re not able to digest the food properly. Intolerances can often be pinpointed in order to avoid symptoms caused by ingestion of certain foods or food additives. Working with a practitioner is recommended - we can help! - A food allergy is an issue rooted within the immune system. An allergic reaction happens when your immune system mistakenly perceives something in a food as a threat, and produces antibodies in an attempt to fend off the threat. - A disease such as celiac disease also originates in the immune system. Celiac disease causes the body to fight against gluten in a manner so strong that the lining of the small intestine is damaged, so the symptoms are typically more severe than that of food intolerances. Whatever the case may be, if you are experiencing uncomfortable symptoms after eating food such as bloating, diarrhea, fatigue, brain fog and headaches - it's time to talk to your natural healthcare practitioner to get to the root cause! To learn more about common food intolerances head over to our latest blog: https://biohealottawa.com/reacting-to-foods-and-cant-figure-out-why/

Coating on your tongue that's white? New rash that keeps showing up...itchy in the wrong places? You may have Candida 🤔 Candida albicans is a yeast, a type of fungus which grows within the mouth, intestines, and skin. In small amounts, this fungus is harmless to our body and leads to no symptoms. In small amounts, this fungus is harmless to our body and leads to no symptoms. The problems arise, however, when there is an overgrowth of Candida, which leads to infections. A variety of factors contribute to Candida overgrowth including regular antibiotic use, a diet high in sugar and refined carbohydrates, immune weakness, diabetes and stress. Learn more about Candida - causes, symptoms and natural treatments in our latest blog: https://biohealottawa.com/end-candida-overgrowth-the-natural-way/

Looking to kick your coffee habit? Want a substitute that is not only similar in taste, but provides healthy compounds as well? Chaga mushroom extract could be it! In recent years, chaga mushroom has been produced into a pretty decent coffee substitute and can be sourced online or in many health food stores. With a flavor that truly resembles coffee, mushroom coffee can help you kick your coffee habit and studies show improved energy levels in those who regularly consume it. Studies also show that chaga mushroom contains potent antioxidant and anti inflammatory properties to support a healthy immune response. Learn more about chaga and other functional mushrooms on our latest blog post! https://biohealottawa.com/mushrooms-the-underrated-superfood/

Iron

Iron is an essential mineral that helps maintain many vital functions in the body. This includes the production of hemoglobin, a protein in red blood cells that helps transport oxygen throughout the body. Iron levels impact many aspects of your health, including: - Energy - Ability to focus - Gastrointestinal health - Your immune system - Regulation of body temperature - Skin, hair, and nails Consuming enough iron is important. Without it, your body will struggle to produce enough healthy red blood cells. Ideally, there is a healthy balance between the supply of iron through the diet and the body’s demand for iron. However, if demand outweighs supply, the body starts to use up iron stored in the liver, which can lead to iron deficiency. Head over to our latest blog to learn more about iron deficiency and what you can do to prevent it! https://biohealottawa.com/how-to-meet-your-bodys-iron-needs/

Mental Fitness

What is mental fitness? Mental fitness is a concept used to help us enhance our thought patterns and overall mental and cognitive well-being. Just as the body can be strengthened through physical exercise, our minds too can be made more resilient through conscious training! Everything from sleep and exercise to active listening and reading can help our minds stay sharp, supporting our cognition and memory for years to come. By developing an awareness of our thoughts, feelings, and behaviors, we can become more confident and capable in the world. Instead of responding to challenges emotionally, which often leads to frustration and defeat, mental fitness allows you to step back and respond in a way that is calm, rational, and positive. Learn 9 useful tips and tools for optimizing your mental fitness on our latest blog post: https://biohealottawa.com/10-ways-you-can-optimize-your-mental-fitness/

Simple, everyday dietary changes can have some of the biggest positive impacts on your health, and, ultimately, your longevity. Lucky for us, countless studies have identified the best food sources of anti-aging properties. Here are a few: 1 - Cruciferous vegetables: High in fiber, antioxidants, and vitamins C, A, E, and K. Antioxidants help fight aging by curtailing damage from free radicals and reducing inflammation. Vitamin C is an antioxidant that can also help you look younger, since it boosts collagen production, which in turn strengthens your skin’s elasticity. 2 - Leafy green veggies - High in antioxidants, vitamin K, folate, fiber, and lutein, a nutrient that can help protect aging eyes. Studies have shown a diet with a lot of leafy greens helps protect against cognitive decline and heart disease. 3 - Nuts and seeds - Nuts are a good source of fiber, antioxidants, and healthy fats. Flax seeds, chia seeds, and hemp seeds are excellent sources of protein and omega-3, and have been linked to reduced cholesterol levels and lower blood pressure. 4 - Berries: Blueberries, strawberries, and raspberries are high in antioxidants, fiber, and vitamin C. Blueberries and strawberries can help fight insulin resistance and diabetes, and all berries are excellent substitutes for sweet desserts. Make sure to buy organic - all berries, strawberries in particular, can contain high levels of pesticides. Plus, organic tastes better! Read up on the rest of our list of top 10 superfoods for longevity on our latest blog: https://biohealottawa.com/top-10-superfoods-for-longevity/

In a perfect world, all the nutrients we need are readily available from a well-rounded diet. However, many other factors come into play. Simply put, today’s world isn’t always conducive to a diet that meets all your needs. One of the first things to note is - take a look at where you get your food and where your food comes from. Conventional farming practices have led to nutrient loss in many foods. Over farming often reduces nutrients in soil, which in turn lowers the nutritional value of produce in vital areas like vitamins A and C. Similarly, animals raised in feedlots miss out on the varied diets that animals who graze in open spaces benefit from. One study found, for example, that grass-fed beef is higher in vitamins A and E and antioxidants than beef from feedlots. These trends mean that consumers have to consider their foods’ origins in order to get maximum nutritional value. However, because it’s not always possible - or affordable - to buy right from a farm, supplementation may be necessary. There are many other reasons why supplementation may be wise for you. To learn more, head over to our latest blog post where we dive into supplementation, choosing the right, high quality products and more! https://biohealottawa.com/should-you-take-supplements-heres-how-to-tell/

You might wonder why your body needs spring cleaning, since it’s not always as obvious as when the kitchen needs to be cleaned. However, every day, your body is exposed to multiple harmful toxins. Many of these toxins aren’t readily apparent: we’re often unknowingly exposed to environmental pollution and toxins in our food and water. Plus, chronic high stress, combined with our modern sedentary lifestyles, further contributes to harmful accumulations in the body. Just as we wouldn’t expect our household cleaning supplies to keep performing without some basic maintenance, over time, these organs need some cleansing themselves. Although we have these excellent built-in mechanisms for detoxification, sometimes our body may need a helping hand. Some signs that it’s time for a reset include: Sluggish digestion Mysterious skin issues Unexplained fatigue Bloating Fuzzy thinking, poor concentration, and impaired memory To learn more about how our body detoxifies and how you can give it a helping hand with a spring detox, head over to our latest blog: https://biohealottawa.com/spring-detox-its-time-to-recharge/

As a result of our more sedentary and stressful lives, many women suffer from an imbalance in their cortisol levels. An excess of cortisol in the body can lead to many troublesome symptoms, including irritability, weight gain (particularly in the belly and upper back), unexplained fatigue, indigestion, insomnia and low libido. For menopausal women, these symptoms can be particularly pronounced and one of the main contributors to a frequent complaint among menopausal women: excess belly fat. In menstruating women, excess cortisol can lead to painful, heavy, or absent periods. When estrogen is lowered from continuous stress and cortisol production, all the female hormone imbalance symptoms such as night sweats, sleep problems, and mood swings can get worse. Read more about how cortisol levels affect women's health on our latest blog: https://biohealottawa.com/cortisol-affects-on-womens-health/

A simple “gut check” is one of the most comprehensive ways to assess your overall well-being. Growing research points to the importance of the microbiome in a wide range of functions, from your immune system, to your weight, to your mental health and more. The term microbiome refers to the trillions of microorganisms - bacteria, fungi, and other living microorganisms that exist in your gut. It’s a complex world, with hundreds of different kinds of bacteria. Maintaining the microbiome, and a healthy gut, requires a delicate balance of bacteria. The “good” bacteria helps digest food, absorbs nutrients, helps produce vitamins and hormones, and protects against “bad” bacteria. Want to know how to check your gut health to make sure it's balanced? Read more on our latest blog: https://biohealottawa.com/is-your-gut-healthy/

In recent years, we have seen a growing awareness of mental health and mental health disorders. The connection between your digestive system and your brain can have a profound influence on your mental health, thanks to the complex communication network that exists between the two. Your brain and your gut are in constant communication. That explains the queasy feelings that accompany nervousness (or even love!), emotional triggers of IBS and even hives! But it’s important to remember that this communication flows both ways. Disturbances in your gut can affect your brain, and as a result, there is a correlation between your gut bacteria and your mental health. For example, imbalances in the microbiome can reduce serotonin (our “happy hormone”) production, and in turn increase symptoms of depression. Want to learn more about the gut health and mental health connection? Head over to our latest blog: https://biohealottawa.com/the-gut-brain-axis/

Many common skin conditions, including acne, psoriasis, and eczema, can be linked to bacterial imbalances in the microbiome. Hormones greatly impact your skin, and they are metabolized in your gut. So, when your gut can’t do its job, you’re at risk of hormonal imbalances. Balance is also important with relation to the microbiome, and an overabundance of “bad” bacteria increases inflammation throughout your body, particularly on your body’s largest organ - your skin. Restoring bacterial balance reduces inflammation and helps to regulate hormones. Focus on whole, natural foods, and eliminate processed foods, in particular, foods high in trans fat, sweets, and fried foods. For more on achieving healthy, glowing skin naturally head over to our latest blog: https://biohealottawa.com/gut-imbalance-and-your-skin/

Despite its name, heartburn has nothing to do with your heart, but it certainly feels like it sometimes. The prime symptom of heartburn is a burning pain in the chest that typically starts after eating or drinking, and worsens when you lie down. It can also be accompanied by an unpleasant taste in your mouth and difficulty swallowing. Heartburn is caused by acid reflux, which happens when acid from your stomach flows into your esophagus. The resulting pain is because the lining of the esophagus is far more sensitive than your stomach lining. When acid reflux becomes a chronic condition, it’s called gastroesophageal reflux disease (GERD). Read more on heartburn, GERD and what you can do to protect yourself in BioHeal Ottawa's latest blog post: https://biohealottawa.com/end-heartburn-and-gerd/

‘Tis the season for joy, togetherness, and celebration - but also stress! Financial pressures, loneliness, shorter and darker days are just some of the factors that contribute to a rise in depression and anxiety during the holidays. Plus, this year may be particularly challenging as we continue to wrestle with the stresses of the pandemic. To make matters worse, those negative feelings are often exacerbated by the unhealthy habits so common during the holidays, like increased alcohol consumption, poor food choices, and over-scheduling. Learn strategies on how to have a healthy, happy, and stress-free holiday season this year on our latest blog post: https://biohealottawa.com/stay-healthy-this-holiday-season/

Mold becomes problematic to our health when it gets indoors, where it often favours damp, dark places like basements or poorly ventilated bathrooms. What's worse is that when mold is growing indoors, its presence is not just limited to visible patches. Mold produces tiny spores and volatile organic compounds (VOCs) that spread through the air. In other words, a room may look clean, but if there is a small patch of mold growing in, for example, a corner of a window sill, people in the room may be breathing in mold spores and VOCs. Some people are sensitive to these spores, some preexisting conditions are exacerbated by it, and people have allergies to mold. Long-term exposure to mold can produce more serious effects in young people. One study found that children exposed to mold in their early years performed lower in cognitive assessments. Another linked mold exposure to an increased risk of asthma in children. Mold can still be the hidden culprit behind a variety of other mystery illnesses! To learn more about how to protect yourself and your home from mold, head over to our latest blog: https://biohealottawa.com/dealing-with-mold/

Brain Health

It’s important to build a strong foundation of brain health for better aging, both physically and mentally. As we age, the mind-body connection becomes even more pronounced, and our physical health profoundly impacts our mental health - and vice versa. Although it’s often taken for granted, your brain plays a vital role in your quality of life. As the command control center of your nervous system, functions regulated by your brain include memory, moods, energy, and mobility. But what can you do today to best take care of your brain as you age? Do you know what foods to include, what foods to avoid, which supplements to take and what can have negative effects on your brain health as you age? We’ve got you covered! Learn more about optimizing your brain health on our latest blog post: https://biohealottawa.com/healthy-habits-for-a-healthy-brain/

Food Additives

Think about any item in your kitchen pantry, flip over to the ingredients list and odds are...you’re going to find some kind of food additive! Food additives are typically added to enhance the flavor, appearance or texture of a product, or to extend its shelf life. Although generally tested for their safety, studies show that some of these substances have been associated with adverse health effects and should be avoided, while others are safe and can be consumed with minimal risk. Do you know which food additives are harmless and which may be harmful for your health? Learn more about common food additives on our latest blog: https://biohealottawa.com/food-additives-harmful-or-harmless/

Thyroid

Conventional medical practitioners run two tests for thyroid hormone levels: one for thyroid stimulating hormone (TSH) levels and one for the hormone thyroxine (T4). Then they place patients on thyroid hormones or iodine in hopes of restoring balance. In effect, this is a Band-Aid solution that doesn't get to the root of the problem. Why does this approach fall short? Focusing solely on levels of TSH and T4, and then applying a quick fix, ignores the fact that the most common cause of hypothyroidism is actually an autoimmune disease called Hashimoto’s. When someone experiences Hashimoto’s, their white blood cells and antibodies erroneously attack the thyroid, leading to a reduction in thyroid hormone secretion. We haven’t yet determined the cause of autoimmune diseases, although evidence suggests genetic factors, inflammation, certain medications, and stress can all contribute. Learn more about thyroid health and testing on BioHeal's latest blog: https://biohealottawa.com/standard-thyroid-tests-dont-tell-the-whole-story/

Immune Support

We know that we can’t control everything when it comes to our health but ensuring you do what you can to keep your body strong will help support your immune system for the months ahead (and for the long term). Some proven immune supportive strategies include: A diet rich in high-fiber foods which encourages the development and maintenance of the gut microbiome, which stimulates your immune cells. Probiotic supplements and fermented foods which also contribute to your gut bacteria. Healthy fats that help reduce inflammation in the body. Reducing sugar intake can lower the risk of obesity and Type 2 diabetes, both of which are risk factors for a weaker immune system. Moderate exercise which helps improve immune response. Good sleep, which helps strengthen immune cells and lowers stress response. Supplementation with certain immune supportive supplements such as vitamin D, vitamin C, zinc and echinacea. Read more about why your immune system may need some extra love as we move into cold and flu season once more on BioHeal Ottawa's latest blog: https://biohealottawa.com/youve-got-this-support-your-immune-system/

Hormonal Imbalance

Do you know the signs of hormone imbalances? Your hormones act as messengers delivering instructions to the rest of your body in order to regulate many things, including mood, appetite, stress levels, metabolism, sleep, sexual functions, blood sugar, and more! A delicate balance needs to be maintained in order to regulate our hormones otherwise we experience negative symptoms. These are just some of the common symptoms that signal your hormones are out of balance: Bad PMS Mood swings Fatigue Low sex drive Irregular periods Weight fluctuations Food cravings Brain fog Headaches Sleep problems Wondering what you need to do to restore balance? It requires a deep dive into diet and lifestyle factors in order to support your unique needs. Learn more about the signs of hormone imbalances and what you can do on our latest blog: https://biohealottawa.com/are-you-suffering-from-hormonal-imbalance/

Blood Sugar

Our dietary choices and lifestyle practices play a huge role in either maintaining balance or spiking blood sugar levels. Here are just some of the signs your blood sugar may be imbalanced: - Excess belly fat: A vicious cycle since insulin encourages fat storage. - Mood changes: Do you regularly “crash” after a carb-heavy meal? Or do you feel shaky, irritable or “hangry” when you haven’t eaten in a while? Classic signs of blood sugar dysregulation. - Cravings: This tells us that not only are blood sugar levels imbalanced but there may be an underlying gut issue as well. - Thyroid trouble: Excess insulin can harm the thyroid. At the same time, a healthy thyroid helps control insulin. - Female hormone imbalance: Healthy female hormones depend upon balanced blood sugar. An imbalance causes lowered progesterone and since progesterone is a calming hormone, too little of it means women often experience symptoms of anxiety, depression, insomnia, fertility issues, and more Read more on our latest blog post, all about understanding blood sugar for optimal health: https://biohealottawa.com/blood-sugar-imbalance-and-your-health/

Ticks and Lyme Disease

Ticks can carry a host of pathogens that may cause Lyme disease among other health issues. Think you may have been bitten by a tick? The following are signs and symptoms to watch for. A small bump or redness at the site of a tick bite that occurs immediately and resembles a mosquito bite is common. Rash. The rash sometimes clears as it enlarges, resulting in a target or “bull’s-eye” appearance. Fever, chills, headache, fatigue, muscle and joint aches, and swollen lymph nodes may occur in the absence of rash The area may feel warm to the touch but is rarely itchy or painful. If you are experiencing any of the above symptoms, consult your doctor or health physician and inform them that you suspect you have been bitten by a tick in order to get the care you need! Read more about ticks and Lyme disease prevention on our latest blog now! https://biohealottawa.com/ticks-and-lyme-disease/

Post-Pandemic Anxiety

Does the thought of passing a stranger on the street without masks on, shopping in a crowded store, or no longer standing six feet apart from others make you feel a little uneasy? How about returning to a rushed and frantic life, going back to work at the office or attending large gatherings and events? You are not alone in your concerns and these feelings of post-pandemic anxiety. The truth is, since the beginning of 2020, whenever we turned on the TV, listened to the radio, browsed social media, or even while speaking with our friends and co-workers we have been bombarded with COVID-19 information. And most of that information was negative or quite scary! It's no wonder that returning back to a state of ""normal"" life can be a hard transition. However, there are natural and effective ways to manage and cope with these feelings of anxiety that will allow you to make a smoother, at-ease transition back into society. To learn more, head over to BioHeal's latest blog, all about how best to manage this newly emerging post-pandemic anxiety. https://biohealottawa.com/post-pandemic-social-anxiety/

Aging and Longevity

Living a stress-free lifestyle is the key to a long, happy, healthy life. The challenge, should we choose to accept it, is committing ourselves to reducing stress in our lives. So what are some tools we can use to manage and eliminate stress, one day at a time? Eating a healthy diet full of fresh organic vegetables, whole grains, and nutrient-rich proteins is key to longevity. Eliminating sugar and processed foods is a must for anyone concerned with living long and well. Implementing an exercise routine is essential to mental and physical wellness. Physical activity releases powerful stress-reducing endorphins in the brain. Yoga is especially helpful, as it combines meditation with exercise, naturally relaxing the body and mind. Living a purposeful life is the most important thing we can do to extend our longevity. One thing centenarians all have in common is feeling they have lived a life worth living. Studies show that people who live with a greater sense of purpose experience better quality sleep along with receiving the regenerative benefits of being well-rested. Read more about the secrets of longevity and healthy aging in BioHeal's latest blog: https://biohealottawa.com/the-secrets-of-aging-and-longevity/

Fibromayalgia

Many patients suffering with fibromyalgia find an anti-inflammatory diet helps ease their symptoms. In particular, a diet that is low in FODMAPs is often effective. FODMAP stands for fermentable oligo-, di-, monosaccharides, and polyols, but in simpler terms, FODMAPs are fermentable carbs. Common high-FODMAP foods include: - Wheat - Onions - Garlic - Beans - Many fruits, including apples, figs, mangos, peaches, and nectarines, are high in FODMAPs, and should be avoided. Fruits that are lower, such as strawberries, blueberries, and oranges, should be restricted to one serving per meal. - Some vegetables, particularly asparagus, Brussels sprouts, and cauliflower - Many sweeteners, particularly honey, high-fructose corn syrup, and agave nectar - Dairy products that contain lactose As you can see, FODMAPs are found in a lot of foods, so it’s important to ensure you’re getting enough nutrients by swapping for nutritious foods lower in FODMAPs. The goal isn’t to eliminate FODMAPs forever, but to find an amount that works for you. Learn more about fibromyalgia and what you can do to ease symptoms on BioHeal's latest blog! https://biohealottawa.com/dont-let-fibromyalgia-slow-you-down/

Digestion

Having trouble with regular bowel movements? If you're going #2 less than once a day, you may be dehydrated! Constipation is one of the most common digestive concerns for North Americans and one of the common complaints seen in our practice. One thing you can do right now to help relieve constipation is to stay hydrated. Water is the ultimate hydrator and helps move things along through your digestive tract. When your body senses you need more water, the lower intestine draws water from your stools, in turn making them harder to pass. Don't like the taste of plain water? Infuse it with berries, lemon or mint for a refreshing spa-water taste. Constipation is just one of the many signs of poor digestion - read more about the best ways to improve digestion in BioHeal Ottawa's latest blog! https://biohealottawa.com/10-tips-to-improve-digestion/

Perimenopause

Ironically, getting a deep, restful night's sleep can become more challenging just when we need it most, and a majority of perimenopausal women report sleep difficulties. Waking up frequently is the most common complaint, often due to hot flashes. It’s important to practice good sleep hygiene to help offset the effects perimenopause may have, some helpful tips to catching more zzz's: - Avoid using electronic devices at least one hour before bedtime. - Avoid caffeine, large meals, and vigorous exercise in the evening. - Build a predictable wind-down routine into your evenings. - Keep your bedroom temperature at a comfortably cool level. - Avoid synthetic materials in bedding and sleepwear in favor of natural fabrics like organic cotton or linen. Also, since melatonin production slows with age, melatonin supplements may be necessary. A healthcare practitioner can help assess the need for supplements. Read more on our blog: https://biohealottawa.com/balance-during-perimenopause/

Allergies

Some foods can help bring down systemic inflammation and slow the production of histamine, which is definitely a plus in the middle of allergy season! Eating a well-balanced, whole foods diet with plenty of vegetables, healthy fats and foods low in sugar is a great starting point - and including some of these antihistamine superfoods can be effective too: Omega 3 Essential Fatty Acids Foods high in omega-3, such as fresh salmon, chia seeds, and flax seeds. Pineapple and Papaya Vitamin C found in many fruits can inhibit histamine and supports the immune system, but some fruits also contain enzymes that actively reduce antihistamines in the bloodstream. Pineapple contains the enzyme bromelain, and papaya contains papain. Spices Certain spices can act as decongestants. Ginger, in particular, is effective in reducing nasal symptoms. Early research suggests that curcumin, which is found in turmeric, can also ease the symptoms of seasonal allergies. Read more on our blog: https://biohealottawa.com/get-seasonal-allergies-under-control/

Bad Breath

Why are you suffering with bad breath? Halitosis is embarrassing. It's not something that's easy to keep private - other people can and do pick up on chronic bad breath. But help is available! Natural approaches can help sweeten your breath and deal with any underlying conditions. Learn the link between your health and bad breath in our latest article. https://biohealottawa.com/get-a-handle-on-bad-breath/