Kristen Mark ND

Kristen Mark ND Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Kristen Mark ND, Health & Wellness Website, 489 College Street – Suite 301, Toronto, ON.
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Kristen is a Naturopathic Doctor who aims to support people seeking health and balance in their lives with a holistic medical approach that is evidence-informed and patient-centred.

The misery of PMS is avoidable! We are not irrational, unreliable, or hysterical by virtue of our monthly cycle. PMS doe...
01/25/2024

The misery of PMS is avoidable! We are not irrational, unreliable, or hysterical by virtue of our monthly cycle. PMS doesn’t have to be something to dread. It doesn’t have to feel like we’re out of control. If you feel a stark dip in your mental health 1-2 weeks (or even a few days) before your period, we can support you. If you get intense headaches, bloating, cramps, impossible to satisfy cravings, we can support you. If you get notable digestive changes before and during your period, we can support you.

PMS doesn’t have to ruin your month. We can help.

PMS (premenstrual syndrome) and PMDD (premenstrual dysphoric disorder) are very real, and treatments to improve or eliminate your symptoms are available.

There are a variety of factors that contribute to the appearance or aggravation of symptoms around your period. We take these factors into account to target your needs and come up with an effective treatment plan to get you feeling well throughout the month.

Reach out to learn more or book a free meet & greet to chat with us directly.




Have you heard about   health, but aren’t sure if you may be affected? Ever wondered what the thyroid really does? 🦋Symp...
07/14/2022

Have you heard about health, but aren’t sure if you may be affected? Ever wondered what the thyroid really does?
🦋
Symptoms of thyroid problems may show up as sleep trouble, weight challenges, hair loss, dry skin, heart rate and temperature changes, constipation, as well as focus and memory issues. Heavy, painful periods can also be a symptom.
👐
Thyroid impact our whole body, so it can be a lot to take in. I wrote an article about it to help clarify things – check it out on my blog (link in bio). I’ve posted some info here too.

Image 1: text “Butterfly Effect: All you ever wanted to know about thyroid health” kristenmarknd.com/blog Text on upper frame, lower frame with blue butterfly on a yellow flower

Image 2: text” A hormone secreting gland: The thyroid is a butterfly-shaped gland found in front of the throat. It makes hormones that have a huge role to play in just about every bodily system”

Image 3: text “Thyroid dysfunction: When things go wrong symptoms like sleep trouble, weight challenges, hair loss, dry skin, heart rate and temperature changes, constipation, focus and memory issues and period problems can show up”

Image 4: text: HYPOthyroidism: The thyroid is UNDER producing. When there's not enough thyroid hormone, TSH will be high.
VS
HYPERthyroidism: The thyroid is OVER producing. When there's too much thyroid hormone, TSH will be low

Image 5: text: “More than a hormone problem: There's a lot more to thyroid health than just treating hormone levels. Gut health, stress and dietary intake can all have a huge impact.
Read the article for more
Or book a visit to optimize your hormonal and metabolic health!”

Learn more about thyroid health by checking out the blog link in my bio, or send me a DM if you want to know more.






06/09/2022

My Labs are normal, so why don’t I feel normal?

Have you ever gone to your family doctor for blood work, and get told everything is normal so nothing is wrong? But wait, you still don’t feel well – how do they know everything is ok? Even though blood work can be “normal” or within the reference range, we can still gain some deeper understanding of what’s happening in our bodies from those values.

If the blood work is “normal”, but you don’t feel “normal”, then the work is not over! Labs can provide valuable information, but they don’t tell us everything.

When we support patients, we consider the subtleties of lab work beyond the broad framework of references range. We also never discount the person sitting in front of us. Your experience is the primary guideline for determining the best route of care.

My goal is always to support you through your healing journey, and that includes investigating and explaining the nuances of lab values, and treating your lived experience as valid and important to the context of care.





The recording for our talk about Boundaries is up for those who missed it!Check out the link in the bio, or just head to...
11/09/2021

The recording for our talk about Boundaries is up for those who missed it!

Check out the link in the bio, or just head to kristenmarknd.com and peruse all the videos posted there.

In case you're wondering what it's all about:
🌈Build Boundaries, Not Walls: Navigating vulnerability and fear in the search for connection🌈

As we navigate the phases of opening up, another set of challenges arises. How do we satisfy our craving for , and our and ? This is prime time for cultivating, understanding and asserting personal boundaries.

We all need . They help us develop and sustain healthy, reciprocal . Without boundaries, we're easily harmed, drained, and may become resentful or fearful in relationships. Fear of being hurt may lead us to build walls. But walls isolate, and prevent us from developing meaningful connections. When we cultivate -awareness, we can better identify and assert boundaries so that we can be enough to , but enough to protect our physical and emotional integrity. Let’s talk about how to build boundaries mindfully so that we can thrive, individually and in .

Want to connect one on one? Reach out and book a free consultation.

Have a community group or workplace that could benefit from some wellness support? Reach out to arrange an informative, practical, and immediately applicable talk with me 😊





FREE TALK MONDAY NOVEMBER 8 at 12pm ESTLink in bio to register. 🌈Build Boundaries, Not Walls: Navigating vulnerability a...
11/04/2021

FREE TALK MONDAY NOVEMBER 8 at 12pm EST
Link in bio to register.

🌈Build Boundaries, Not Walls: Navigating vulnerability and fear in the search for connection🌈

As we navigate the phases of opening up, another set of challenges arises. How do we satisfy our craving for , and our and ? This is prime time for cultivating, understanding and asserting personal boundaries.

We all need . They help us develop and sustain healthy, reciprocal . Without boundaries, we're easily harmed, drained, and may become resentful or fearful in relationships. Fear of being hurt may lead us to build walls. But walls isolate, and prevent us from developing meaningful connections. When we cultivate -awareness, we can better identify and assert boundaries so that we can be enough to , but enough to protect our physical and emotional integrity. Let’s talk about how to build boundaries mindfully so that we can thrive, individually and in .







If you can’t make it, follow the link in bio to watch the recording later

Image: Green circle on light green background with text
FREE TALK MONDAY NOVEMBER 8 at 12pm
Build Boundaries, Not Walls: Navigating vulnerability and fear in the search for connection
Link in bio to register. Make sure you never miss an offering:
sign up for my newsletter at kristenmarknd.com

I’m Back!It’s been a longer than expected break from social media, and I have to admit I haven’t entirely missed it. It’...
11/02/2021

I’m Back!

It’s been a longer than expected break from social media, and I have to admit I haven’t entirely missed it. It’s an on-going challenge for me to balance my time – between one on one patient consulting, educational seminars, building online programs and managing my own self-care and family and friend time, there’s a lot to fit in. My priority is to care for myself, my family, and my community. In that order because if I can’t take care of me, it’s going to be hard to take care of you.

When I’m feeling drained or faced with increased demands on my time and energy, I have to readjust my priorities to make space for what needs my immediate attention. So sometimes, I’m going to take a break from social media and that’s ok with me. I hope that I can still find ways to be present for you.

How do you juggle the demands on your time and energy? What does a healthy break look like for you? What supports to you reach for when you’re feeling overwhelmed?

This is a picture from last month entitled “When you have to work on your birthday but you love your job and your wonderful colleagues buy you flowers and chocolate and bake you amazingly delicious gluten-free cupcakes”.

Thank you for making my workday every week .ach

Taking a   from social media to enjoy the healing power of nature. I’m deeply grateful to be able to spend time near   a...
08/07/2021

Taking a from social media to enjoy the healing power of nature. I’m deeply grateful to be able to spend time near and . It does wonders for calming the nervous system, brings ease into every fibre of my being and nourishes me so that I can continue to nurture love and support in my personal and professional communities.

I’m looking forward to jumping back into things with loads of new content and an exciting announcement in the works! Look out for in the coming weeks…

How do you unwind and recharge? What’s your favourite ?

Ever considered Facial Rejuvenation Acupuncture?Also commonly known as Cosmetic Acupuncture or a Natural Facelift, this ...
07/02/2021

Ever considered Facial Rejuvenation Acupuncture?

Also commonly known as Cosmetic Acupuncture or a Natural Facelift, this is a safe, natural and effective technique that can reduce or eliminate fine lines and wrinkles, improve tone and circulation in the face, brighten and smooth out the complexion and more.

Read all about it in my latest post (link in bio) or book now to try it for yourself.

I've just re-opened this in-person service, and look forward to supporting your Facial Rejuvenation goals.

From  ,   and  , to   imbalances, nutritional deficiencies or side effects from an  , very heavy menstrual bleeding (aka...
06/19/2021

From , and , to imbalances, nutritional deficiencies or side effects from an , very heavy menstrual bleeding (aka ) can have many causes. It’s important to uncover the cause so that we can treat at the root of the problem.

If you know the cause, and think there’s nothing that can be done (maybe you’ve been told this by another medical professional or read it when looking up your diagnosis), please talk to a Naturopathic Doctor about how we can support you. You don’t have to suffer the , or of heavy periods every month.

In just about every case, the causes of heavy period bleeding are treatable. And no, birth control is not the only way to control your period (post on this to follow…)

If you’re struggling to contain your monthly blood flow with super heavy pads or tampons, using more than 1 pad/tampon at a time to contain your flow, filling your menstrual cup every 1-2 hours, or bleeding for more than 7 days, reach out. Let’s talk about how we can improve your flow, and support your overall health.







06/10/2021

What’s normal when it comes to ? MILD cramping or discomfort is totally normal. Intense pain that requires pain killers or that takes you out for a day or 2 is not. It’s also normal to be more tired and feel like having more downtime and honouring that can have a huge impact on reducing pain and fatigue. However, if a bit of extra rest and care don’t reduce your period pain, there’s more we can do! Painful periods don’t have to be a monthly affair. The solution is not the same for everyone but there are many avenues to be explored when it comes to resolving severe menstrual . Changes in nutrition, hormonal support, and reducing inflammation are just a few examples. Investigating the underlying cause of your pain is a key step in resolving it. Have more questions? Drop them in the comments or send me a DM. I want to create informative content that empowers you, so let me know how I can help.

A lot of symptoms get chalked up to PMS, and most women identify changes in their bodies & behaviours leading up to thei...
06/07/2021

A lot of symptoms get chalked up to PMS, and most women identify changes in their bodies & behaviours leading up to their periods. But how do we figure out what’s normal?

A monthly menstrual cycle involves a fluctuation in reproductive hormones with estrogen dominating in the follicular phase (day 1 of your period to ovulation), and progesterone taking the lead in the luteal phase (ovulation to the last day before your next period). As hormone levels drop and the uterus prepares to shed its lining, it’s normal and common to experience some MILD symptoms such as changes in mood (usually feeling less social and more inclined to rest). The more intense, and the longer before your period that symptoms begin, the more likely it is your body would benefit from support in moving through its monthly cycle. It’s normal to have signs and symptoms that let us know we’re moving through our cycle, but PMS doesn’t have to be a dreaded monthly ordeal.

If you experience intense mood fluctuations, if you feel violently angry, intensely sad or hopeless in the week or 2 leading up to every period, and these symptoms resolve within a few days of your period starting, you may be experiencing Premenstrual Dysphoria Disorder (PMDD). This is a health condition that's may be misdiagnosed as major depression or dismissed as 'just PMS'. Know that there are natural treatments available!

By supporting your body’s monthly hormonal transitions, reducing stress, improving nutrition and supporting your mental and emotional health, as well as your nervous system, we can drastically improve the impacts of PMDD and PMS.

Whether you experience unpleasant symptoms of PMS, or suffer from all out PMDD, I'm here to support you. To learn more about how, reach out – I’d love to chat.

Do you want to know more about PMS, PMDD, or have other period related questions?

👇Drop them in the comments, or send me a DM. Help me create content that supports you.








Period pain is common, but that doesn't mean it's normal. Occasional mild cramping or tension in the pelvis is normal. P...
06/04/2021

Period pain is common, but that doesn't mean it's normal. Occasional mild cramping or tension in the pelvis is normal.

Prolonged or intense pain before or during your may be a sign of hormonal imbalance, nutritional deficiencies, fibroids, or endometriosis. It's a sign that your body needs some support to move easily through its monthly cycle.

It doesn’t mean there’s something innately wrong with you, or that you just have to suffer through it every month.

There are reasons for this pain, and if we can discover those reasons, and treat the cause, we can resolve your period pain.

Still wondering if your period pain is normal?
Want to have less painful periods?
Reach out, let’s chat.

[Image: circle with text - My period cramps are so intense I can't move for a day or 2 every month. Is that normal?]







06/04/2021

Wonder if your period is normal? What does normal even mean? Do you dread your period every month? Or do you welcome it because it means the misery of PMS will end? We often learn that whatever pour period brings, we just have to accept. I’m here to tell you that isn’t true. There’s a lot we can do to smooth out our monthly cycles so that we don’t dread what our body does to us with each cycle. Tune in for more period myth busting coming up soon!

Still not sure if more   would help you? From  , to  ,  ,   and   dysfunction and more, B12 has a huge role to play in o...
05/19/2021

Still not sure if more would help you? From , to , , and dysfunction and more, B12 has a huge role to play in our bodies. Read more about why this nutrient is so popular in circles, and not populous enough in your body (potentially). Link to full article in bio.

Want a quick, easy to get you started? Book now – link in bio.





Hi! I did a free talk this week about busting stress. Check it out and find some useful, easy to use tools for reducing ...
05/06/2021

Hi! I did a free talk this week about busting stress. Check it out and find some useful, easy to use tools for reducing the stress response & making space for calm.

kristenmarknd.com/blog/bust-stress-and-bring-ease-into-your-day-techniques-for-instant-stress-reduction-video

Enjoy a free wellness talk with Dr Kristen Mark ND. Learn some helpful tools and techniques to bust stress RIGHT NOW! Make space for calm, and bring some ease into your day with this short, easy to use tips.

I'm about to go live with Erin Edwards & Reawaken Co. for   where we'll talk all about the journey that led me to this w...
05/05/2021

I'm about to go live with Erin Edwards & Reawaken Co. for where we'll talk all about the journey that led me to this work, and how developing our self-awareness skills is connected to building and enforcing healthy boundaries. We'll also talk about why self-care isn't selfish, and why boundaries aren't just good for you, they're good for everyone else too!

I hope to see you there!

Register while there's still time: https://event.webinarjam.com/channel/boundaries

kristenmarknd.com/blog/ease-into-deep-sleepI recently did a free talk about how to get a good night's rest. In case you ...
05/03/2021

kristenmarknd.com/blog/ease-into-deep-sleep

I recently did a free talk about how to get a good night's rest. In case you missed it, check it out here:

Dr Kristen Mark ND talks about how to set yourself up for sleep success. Bedtime routines aren't just for kids. If you have trouble sleeping, take a strategic approach. Make a sleep sanctuary and establish a bedtime ritual to help achieve deep rest every night.

05/03/2021

Just a quick update about all the wonderful live content coming out this week. I hope to see your lovely faces at the live sessions Monday May 3 at noon and Wednesday May 5 at 7pm. If you can’t make it, check the links in my bio for the recordings. If you attend, I’d love to hear feedback so please leave a comment or send me a DM and let me know what stuck out for you, what techniques you found helpful and what else you’d like to hear more about!

Live Podcast Recording May 5 at 7pm Join us and have your questions answered live!You're invited to the   recording of  ...
05/02/2021

Live Podcast Recording May 5 at 7pm
Join us and have your questions answered live!

You're invited to the recording of at 7pm Wednesday May 5th for Episode 34 where Erin Edwards and I will be discussing:

💫My story: how I develop healthy
💫How to cultivate to thrive individually and in community
💫How unacknowledged boundaries cause harm
💫Sparking to identify and make known our needs
💫Why -care is not selfish
💫How to and the subtle energy bodies, and remain permeable to
💥With a free guided boundary meditation!! 💥

I can't wait to chat with Erin and all of you on Wednesday!





I’m looking forward to connecting with you this week. My hope has always been to connect to people on a personal level, ...
05/01/2021

I’m looking forward to connecting with you this week. My hope has always been to connect to people on a personal level, and I thought I’d be doing that more by sharing physical space, speaking with you face to face, out in the community. This past year+ has drastically changed that outlook. But I’m still keen to connect any way we can. I hope that you’ll join me this week, face to face (via screens 🙄💻).
🌿
Monday we’ll be talking about stress busting tools and techniques that you can call upon any time, any day. We call it a webinar, but I hope that it will be a conversation – if you register to join us at noon on May 3, you’ll have the opportunity to ask questions and chat with me, and I’ll get the opportunity to chat with you! Link in bio.
🍃
Wednesday I’ll be chatting with Erin Edwards on their Inspiring Insights pod, where we’ll explore ideas around self-awareness and boundaries, and how the two ideas relate. You’ll get a chance to hear my story, and how I came to practice Naturopathic Medicine the way that I do. And I hope, I’ll get a chance to interact with you – if you join live you can ask questions and take part in our group visualization journey. Link also in bio.
🤗
This may not be the way I envisioned connecting with my community, but I’m hopeful that the connections will still be made. I’m genuinely looking forward to it.
🧡💙💚💜💛
With warmth and hope,
Kristen

Now offering B12 shots for those that may benefit from a boost.
04/30/2021

Now offering B12 shots for those that may benefit from a boost.

  with your navel-gazing ND.
04/30/2021

with your navel-gazing ND.

I’m looking forward to joining you live on Monday May 3 at 12pm to talk about tools and techniques to  !We’re all feelin...
04/30/2021

I’m looking forward to joining you live on Monday May 3 at 12pm to talk about tools and techniques to !

We’re all feeling it – levels are running high! What can we do to create a bit of space to , , and prepare for the next round?

It can be hard to imagine how to get any when we’re feeling with no end to the demands we have to meet. Just a few minutes a day can make a world of difference by allowing your nervous system a chance to cool its jets.

Learn more this Monday – link in bio to register. I would LOVE to SEE YOU THERE!!





Although   is just one of the many B vitamins that our body needs to function, it gets big attention because of both the...
04/30/2021

Although is just one of the many B vitamins that our body needs to function, it gets big attention because of both the many crucial health benefits of having optimal levels and the complex way it’s absorbed. Low B12 is associated with many health concerns, including neurological damage (like nerve pain), anemia (trouble making red blood cells), fatigue, depression, brain fog, dementia, hair loss, difficult weight management, poor immune function, macular degeneration (vision loss), and increased heart disease risk.

Even if you don’t have a frank deficiency, you may be suffering needlessly with sub-optimal (less than awesome) B12 levels. This can affect , , and more! Sources of B12 are animal products like beef liver, shellfish, clams, and dairy.

Food sources are great if you are ok with eating animal products. You can also eat foods fortified with B12 or take oral supplements. Sublingual supplements are placed under the tongue to be absorbed directly into the bloodstream, by-passing the digestive system. This is great if you have low stomach acid, atrophy of your stomach lining or are on long-term stomach acid inhibitors or metformin since all of these factors can interfere with absorption.

A (injection into your muscle) is also a quick, easy, cost-effective way of making sure you’ve got all the B12 you need even if you’re concerned about your digestion. Plus, you don’t have to remember to take a supplement!

Wondering where your B12 is at? Let’s chat and figure out how to get you in the zone!

How can we find time for self-care? My latest blog post is all about how to eke out a moment’s peace in the midst of a s...
04/16/2021

How can we find time for self-care? My latest blog post is all about how to eke out a moment’s peace in the midst of a stressful day. Link in bio for more.

There are always opportunities to bring a touch of relief into our day. All it takes is a willingness to give it a try, and a drop of self-awareness. With a bit of practice, anyone can develop self-care skills. The key is to find your entry point – an easy, appealing place to start.

Stress busting activities to try – a few ideas to get you started, and a few ways to modify each activity to make it work for you:

🌬️ Breath 🌬️
Focus on taking 10 deep, full breaths in and out through your nose. With each inhale, feel your ribcage expand in front, back and sides, your abdomen and pelvis relax and broaden. With each exhale, feel all of the stale air leave your body, and with it any tension you may be holding onto. Do this every day before bed, or when you wake up, or anytime you feel the need for some calm.

Try a guided breathing exercise. There are plenty of short ones to start with available free online or through various apps.

Just notice your breath whenever you remember to through the day.

🌿Mindfulness 🌿
Try a guided meditation. There are plenty of short ones to start with available free online or through various apps.

Seek out a meditation teacher or technique that appeals to you to try.

Start with moving meditation: walk in nature, tuning into the different senses as you walk, qi gong, yoga (slow, purposeful movements)
Bringing your focus into the present moment at any time, during any activity is an act of mindfulness

🤪Fun 🙃
There may be a lot less opportunities for the type of fun we’re used to having (especially if it involves social interaction), but it’s really important for us to still find time to have fun. So dance around your living room to some music that you love, indulge in creative pursuits that get you excited, find time to laugh and be silly.

Stress is an inevitable part of life. But many of us have too much stress for too long. Tuning down our stress response ...
04/12/2021

Stress is an inevitable part of life. But many of us have too much stress for too long. Tuning down our stress response give us the opportunity to restore regular everyday functioning that keeps us well so that we don’t stress ourselves into a severe state of ill health.

By using techniques that can take us from overdrive to a state of calm, we offer ourselves the chance to move through stressful periods intact, and to emerge with a sense of achievement, ready for what life throws our way next. If we never make the opportunity to flip the switch on our stress response, we’ll just keep chugging along the track to burnout.

I’ve been there. It sucks. You won’t like it. Let’s not go there.

Even a brief pause for a minute in your busy day can make a world of difference. There is always an entry point for change available to you. Where and when you start depends on you. But I encourage to keep an eye out for that point, and start busting stress today.

If you’re called to it, try this: put down your phone, or turn away from your computer and close your eyes or focus on a very distant point (this automatically relaxes your eye muscles). Take a deep breath in through your nose, and a full exhale through your nose or mouth. Take a few more breaths like this, perhaps rolling your shoulders or making a few gentle circles with your head. Take one more very deep inhale, and exhale forcefully. You’ve just switched the dominant force in your body from stress mode, to rest & digest mode.

This is starting point. Where will you go from here?

🍃Stinging nettle 🍃 is one of the best botanicals for combatting allergy symptoms. It’s a potent anti-histamine so drinki...
04/08/2021

🍃Stinging nettle 🍃 is one of the best botanicals for combatting allergy symptoms. It’s a potent anti-histamine so drinking lots of nettle tea, eating it with your food or taking it in supplement form can help kick your allergy symptoms to the curb.

I always like to highlight medicines that grow locally – and this one can be found everywhere! Now that spring is here, you’ll be seeing stinging nettle popping up all over the place. For more about this wonderfully nourishing herb, see our previous IG post.

🌿Until next time, happy Spring! 🌿

The microbiome (the microbial ecology of our body) has a huge impact on our immune function. Since seasonal allergies ar...
04/05/2021

The microbiome (the microbial ecology of our body) has a huge impact on our immune function. Since seasonal allergies are an immune reaction to the environment, and our microbiome plays a role in moderating our immune response, you may notice an improvement in allergy symptoms when you supplement with probiotics. There are countless probiotic products and diverse microorganisms to choose from, and they can play a different role in the body depending on which combination you choose. Talk to your Naturopathic Doctor to figure out which probiotic product(s) may be best support your needs.

It’s amazing what an impact microbes can have on our health – gut health, reproductive health, mental health…the list goes on. Probiotics have a ton of potential benefits, but that’s for another post…

Until next time, happy Spring!

Address

489 College Street – Suite 301
Toronto, ON
M6G1A5

Opening Hours

Tuesday 9am - 5pm
Thursday 9am - 5pm
Saturday 9am - 5pm

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