How are Electronics Impacting Your Health?

by Dr. Leena Athparia, ND

The use of cell phones, tablets, computers and other electronic devices has multiplied dramatically over the last decade at work, school and at home. We are witnessing the first generation of children that are growing up with continuous screen exposure in their environment. While there are numerous benefits and conveniences of technology, we are beginning to realize the long term health implications of screen exposure. This is an area that is often overlooked and is best addressed in early years to set healthy patterns later in life.

The prolonged use of cell phones in younger children is raising concerns on many fronts including the impact of electromagnetic radiation, sleep, posture and other problems. 

Behaviour issues, ADHD, impulsiveness and temper tantrums have all been linked to increased technology use and frustrated parents often resort to prescribed medications to help control the behaviour problems, leading to other side effects. The effects of electromagnetic radiation is largely underplayed but can have significant impact on health. Especially in children where the brain, skull and nervous system system are still developing and hence they are more vulnerable to radiation. 

We are just beginning to understand the effects of radiation on mucous membranes leading to gut permeability and digestive issues.  While the effects of radiation may not be instantly noticeable, there are long term effects which may include digestive issues, mood changes, behavioural issues and more. Other concerns of technology use include neck & shoulder tension, leading to headaches and more serious concerns in children & adults alike. Eye strain and vision issues are directly related to the amount of screen exposure and radiation from electronics is raising concern. 

If your child is struggling with insomnia, restlessness, headaches, eye-strain, neck pain, digestive issues, low self-esteem or experiencing mood changes, speak to your naturopathic doctor to assess if digital technology is impacting their health, and what can be done to reduce the negative long-term impact.

How Screen Time Impacts Health:

1. Cognitive function:

Despite claims that say that computer games will make your child smarter, the reality is that they only develop certain aspects of brain function, and it may not be well-rounded learning.

• Children who spend more time in front of a screen may develop increased restlessness, impulsiveness and decreased attention span. 
• The ability to focus, pay attention to others and communicate with them with verbal & non-verbal cues can be reduced when replaced with too much time in front of a tablet or cell phone screen.
• Developmental concerns such as ADHD are on the rise, and naturopathic medicine can help support your child's nervous system and brain development through supplements such as fish oils, nervine herbs and a whole food diet. Especially in the first few years of life, a child's brain is sensitive and develops rapidly. They need a supportive environment to grow in a healthy manner.

2. Sleep:

It is a known fact that the light emitted from electronic devices affect the brain. When it is dark outside at night, the body naturally produces melatonin, a hormone that helps you sleep. In the presence of blue light emitted from electronic screens, the body's production of melatonin declines making it more difficult to fall asleep and have a deep, restful sleep. 

• If you (or your child) is having difficulty sleeping, ensure there is no screen time at least 1 hour before bedtime. Speak to your ND on options to filter blue light on your screens and other natural supports for a restful sleep.
• Children should not speak on cell phones directly as the radiation easily passes through to the brain and they should never sleep with cell phones or other electronics next to them due to the constant radiation that they emit. 
• Ensure all gadgets are turned off at night such as wifi, cell phones and computers. Aim to keep all electronics that can't be turned off at least 3' away from you or your child.

3. Posture:

Most people struggle with healthy posture. In addition, when you are sedentary at a desk or fixated on a screen, your attention generally goes to what is happening "there" vs. "here" in your body. 

• As an experiment, stand in public transit or in a public place and just notice how many people are looking at a screen and observe their posture. Chances are that you are in ta similar forward-bending posture during screen time, causing neck strain, raised shoulders and caved-in chest. When this posture is constantly repeated, your muscles begin to adjust to that posture. This results in chronic neck/shoulder pain, headaches, tendonitis and more. If left ignored for a long time, it can take longer to treat. 
• Regular breaks and stretching can help reduce tension and bring awareness back to your body. There are various tools to help you with this as well as other naturopathic therapies to help release neck stiffness such as acupuncture, cupping and massage.

4. Eye-strain:

More children are needing prescription glasses due to short-sightedness than 50 years ago, and struggling from headaches due to eye strain. 

• When you look at any screen for long periods of time without a break, the eye muscles naturally begin to adjust permanently to focus on nearer objects, while diminishing the ability to see in the distance. You may naturally blink less often if you are engaged in what you are watching. 
• When using any electronic device, ensure you take breaks frequently to look into the distance and rest your eyes. There are many naturopathic treatments for eye strain, and your ND can guide you on eye exercises & treatments to strengthen the eyes.

5. Mood & Behaviour

Unfortunately, many young adults and children are struggling with anxiety, low mood and low self-esteem. Oftentimes, there is a clear link to excess technology use and mood. 

• Children who spend more time on the computer, replacing live play time with other children and adults may have slower development with social skills and empathy. They may become more irritable and agitated and develop low self-confidence. 
• Observe your child's behaviour and ensure valuable play time is not replaced with tv or computer for long periods of time. 
• Parents needs to set rules for balanced screen time use so that children understand they can enjoy digital technology within a limit. To help you understand healthy technology use, below are guidelines by the Canadian Pediatric Society.

Guidelines by Canadian Pediatric Society on Screen Time:

• Screen time for children under 2 years old is not recommended.
• For children 2 to 5 years, limit routine or regular screen time to under 1 hour per day.
• Ensure that sedentary screen time is not a routine part of child care for children younger than 5 years old.
• Maintain daily ‘screen-free’ times, especially for family meals and book-sharing.
• Avoid screens for at least one hour before bedtime, given the potential for melatonin-suppressing effects.

Adults should model healthy screen use:

• Choose healthy alternatives, such as reading, outdoor play and creative, hands-on activities.
• Turn off their devices at home during family time.
• Turn off screens when not in use and avoid background TV.

Reference: Screen time and young children: Promoting health and development in a digital world:
http://www.cps.ca/en/documents/position/screen-time-and-young-children

What Can you Do to Reduce Negative Effects of Screen Time?

As children and young adults return back to school, you need to help them understand reasonable limits for screen time. Parents can set a positive example of screen time, by taking breaks from electronic for mealtimes or family time to promote bonding. Based on age, you can set a limit of screen time for children per day so that everyone understands that these tools can be used, but within a certain limit. Avoid using cell phones as toys for infants & toddlers and use the speakerphone under supervision if it is necessary to speak with family members on the cell phone.

Encourage activities outdoors and physical activity where children and adults can interact and socialize. Plan breaks at the computer desk to stretch, look into the distance, and set time aside in the evenings away from screens during family time. 

Your naturopathic doctor can help assess postural issues caused by prolonged screen time and give you tools to help reverse postural misalignment. In the clinic, we have various tools for healthy posture and can customize treatments for muscle and joint discomfort using acupuncture, cupping, laser and massage. Herbs, homeopathics, nutraceuticals, along with dietary and lifestyle changes can help strengthen you from the inside out. Your ND can also help you prevent neck tension, headaches, eye strain, support mood and promote healthy brain development. Understanding how to enjoy technology while minimizing associated health effects can help you and your child enjoy a healthy transition back to school. Further reading:http://www.naturopathicfoundations.ca/files/9814/3578/2038/Vital_Link_IRL_Summer2015.pdf

Dr. Leena Athparia is a naturopathic doctor with a special interest in muscle, joint pain-related issues and has additional training in Ayurvedic treatments, acupuncture & cupping therapy. 

Dr. Athparia recently spoke at the Ayurvedic Conference in Toronto at the Canadian College of Naturopathic Medicine (Oct 21-22, 2017) on this topic. If you feel you or your family members' health is being impacted by the use of technology, there are many ways to help mitigate the negative effects of electronics. Please contact Naturopathic Foundations at 905-940-2727 or email lathparia@naturopathicfoundations.ca to book an appointment with Dr. Leena Athparia ND.

Dr. Athparia at the Ayurveda Conference Toronto, 2017

D. Athparia presenting on the Impact of Technology on Your Health, Toronto, 2017

Are Your Emotions Influencing Your Joint Pain?

By Dr. Leena Athparia, ND

Have you ever taken a moment to tune in to how your joints really feel? If you suffer from arthritis you may not be able to ignore the pain or stiffness in your joints. Most joint diseases develop gradually, with initial signs of discomfort, stiffness, reduced mobility that might come and go with weather changes, activity, stressful events and life changes. 

Conventional medicine generally identifies the structural and functional aspects of joint diseases such as misalignment, cartilage damage, reduced fluid in the joint cavity and inflammation. Common treatments include medications such as anti-inflammatories and pain-killers. However, if you look deeper into the subtler anatomy of joints, you can't dismiss the psychological fabric of mental and emotional factors in joint damage. For many individuals, the amount of pain experienced doesn't always correlate to the amount of deterioration in the joint. It is how you experience the pain and what you make of it - not just what injury is there. 

Joint symptoms can be looked at from another perspective. Joints are the hinges for movement and indicate how you move through space. Your ability to move through your joints can reflect your ability to move through life. Do you feel stuck? Do you move with ease? Tune into your emotions – they may be playing a bigger role in your joint pain. 

Psychological State is Reflected in the Body

The way you perceive and process experiences in day-to-day life can imprint itself on the body. For example, do you notice that when you are anxious or worried about the future your neck tightens up and your shoulders round forward? Even if you may not realize how worried you are, your body mimics what is going on in your life. As you age these features become more accentuated, and can be interpreted by your naturopathic doctor. 

Why do some people experience pain in their fingers and others in their knees or elsewhere? Where you experience discomfort may be connected to the way you are experiencing your life. Unless there is specific trauma due to an injury, arthritis may manifest in different areas of the body. For example if pain is predominant on the right side of your body, according to TCM, yang may be out of balance. You may be in a stage of life where you are pushing yourself to do many things and not making enough time for receiving things. Or maybe your left sided-joints tend to be weak and give way easily indicating yin deficiency. Your naturopathic doctor can help you understand why specific joints are more affected and can help you connect the dots.

The 5 Elements & Joint Health

According to Ayurveda, the 3 doshas (vata, pitta, kapha) manifest in the joints. They play a role in maintaining healthy joints, but when out of balance, can cause symptoms that can hold you back. For example, someone with a vata imbalance tends to be more fearful and may struggle with joints that are dry, crackly and painful. Someone with a pitta imbalance who tends to be angry and irritable may suffer from joints that are hot, swollen and inflammed. Someone with a kapha imbalance who tends to be sluggish and depressed may struggle with joints that are puffy and stiff. According to Ayurveda, these 3 doshas are made up of the building blocks of the 5 elements: ether, air, fire, water and earth. These 5 elements are dominant in different areas of the body and represent different qualities:

Earth element reflects in the structure, stability and support of joints. Excess earth element may manifest as stiffness or reduced ability to move. Lack of strength in the joint indicates lack of earth element. Emotions related to imbalanced earth element are resentment, lack of safety and support, poor boundaries and depression.

Water element reflects in the fluidity of movement. Excess water may manifest as swollen joints full of fluid. Lack of water element results in joints that are dry or movement that isn't smooth. Emotions related to imbalanced water are attachment, fear of letting go, being guarded, feeling lack of nurturing, and relationships that are not flowing.

Fire element reflects in the strength of the joint and surrounding muscles. It is the impulse behind movement. Excess fire may manifest as redness and heat in the joint, indicative of inflammation, and deficient fire results in cold, weak joints with poor muscle tone. Emotions related to imbalanced fire are anger, irritability, frustration, lack of motivation and drive.

Air element reflects in the movement of the joint and muscles and is related to the nervous system. Excess air may manifest as twitching and crackling joints or pins and needles. Deficient air may cause slow moving joints. Emotions related to imbalanced air element are anxiety, worry, feeling erratic and unsettled with constant flow of thoughts.

Ether reflects as the overall space in the joint cavities and the overall ease of body movement. Emotions related to imbalanced ether are feeling "spaced out" and disconnected where the body does not flow as one unit.

Health is a complex fabric of structural, functional and psychological factors that weave together. How your joints move and feel can be a reflection of how you are experiencing your life. The naturopathic approach combined with Ayurvedic wisdom identifies factors that may be reducing your joint health and aims at identifying what is causing your stiffness, pain or reduced motion. If you have worked on joint health or chronic pain but haven’t found significant improvement, it is time to look at the underlying emotional fabric of your life. When this comes into your awareness and released through therapies, you can find relief from suffering. Speak to your naturopathic doctor to learn more how emotional factors of joint health and chronic disease can be released through naturopathic treatments and lead to a healthy, pain-free life.

Dr. Leena Athparia is a naturopathic doctor & Ayurvedic practitioner at Naturopathic Foundations with a focus in joint health and chronic disease. If you are experiencing joint pain, please call the clinic at 905-940-2727 to book an appointment with Dr. Athparia.  If you are interested in learning more in a free seminar she will be giving on Joint Health on Nov. 14, RSVP at 905-940-2727.

Spring Detox: Your Skin

by Dr. Leena Athparia, ND

As the largest organ in the body, your skin is in constant contact with the outside world, processing temperature, texture and other sensations. Your skin is porous and absorbs whatever you put on it or bathe in: creams, gels, lotions, oils, bubble baths etc. 

While skin plays a significant role in receiving sensory impressions and absorbing materials, did you know that your skin is the largest organ of elimination?

When we talk detox, most people think of the colon, liver and kidneys as the organs that eliminate toxins from the body. While these organs play a critical role in detoxifying, other routes often go unnoticed such as the lungs, menstruation and most notably your skin which helps eliminate up to a third of all body impurities.

If there is a build up of toxins in your body or if one of the other channels or organs of elimination is blocked, skin is the overflow route, especially for the kidneys, liver and lung. Impurities in the blood, digestive buildup from food sensitivities and poor digestion often are mirrored in the quality of your skin. For example, someone who experiences constipation may find that they develop pimples more often. A naturopathic doctor can assess your skin to understand where there may be blockages in your body and treat it accordingly.

Skin Detox Tips

The skin is a reflection of what is happening inside your body. It is working constantly to remove the build-up of both topical and internal toxins. Sweat glands excrete waste products from below the skin and when these pores become clogged with dead cells and debris, your skin cannot eliminate waste efficiently, leading to toxicity and disease. Below are some tips to support efficient skin detoxification.

Ways to Ensure Skin Detoxification is Working

1. Avoid Synthetic clothing:

Your skin breathes whether you are aware of it or not. Artificial fibres such as polyester, nylon and plastic derivatives don’t allow your skin to breathe. They can trap moisture and heat, and provide a breeding ground for rashes, acne and skin issues. Choose loose clothing made of natural, breathable fibres such as cotton, silk, hemp or linen.

2. Avoid Excessive Lotions & Moisturizers:

As much as it is important to hydrate and moisturize the skin, it is also important not to clog pores with chemical products that reduce your skin’s ability to breathe. There is a wide variety of natural skin products available these days suited to different skin types. Speak to your naturopathic doctor on a suitable regime suited to your skin type to allow your skin to detoxify naturally.

3. Avoid Deodorants & Anti-perspirants:

Anti-perspirants are purposefully made to block the sweat glands to reduce body odour. Regular use of these products block your skin’s ability to eliminate toxins and can lead to more serious health concerns over time. There are certain natural deodorants and products that are made to support detoxification in the underarms as well as the feet with herbs to help draw out toxins. Unpleasant body odour is an indication of toxicity in the body so it is best to work with your ND on ways to identify levels of toxicity through assessment and testing, and tailor a comprehensive detox plan for you. Drop by the clinic to learn more.

Ways to Support Skin Detox
1. Include Saunas & Alkaline baths: 

Saunas (especially infra-red) provide deep heat that promotes sweating which removes metabolic waste and other chemicals stored in the body. This is a safe and effective method of enhancing skin detoxification with added benefits of toning your skin and providing relaxation. Sauna and steam detox exists in many traditions around the world, and is also a part of Ayurvedic therapy known as swedana which is used to help the skin eliminate toxins and promote absorption of medicinal oils. Exercise can also support elimination through sweating and provide other health benefits, but saunas reach the tissues at a deeper level. Saunas are an excellent way of detoxing for people taking medications which may interact with detoxifying herbs.

Warm baths with alkaline salts have the benefit of promoting relaxation while detoxifying. Alkaline salt baths stimulate the skin to eliminate acid and toxins in the body, and provide an alkaline environment that wards off diseases such as cancer. Taking regular baths several times a week for 30+ min can soothe pain, relax muscles and detoxify the entire body. If you have not tried alkaline bath salts, come into our clinic for a free sample!

2. Include Dry Skin brushing: 

This is a technique which exfoliates the skin, stimulates elimination of impurities, promotes gentle massage and lymphatic drainage. You can do this simple practice at home on a daily basis. Read instructions on how to do dry skin brushing here or ask your naturopathic doctor to show you how in your next visit.

3. Engage in Regular Massage: 

Massage can help move you from a state of stress to a state of relaxation where your body has more resources to eliminate efficiently. Certain massage techniques geared towards detoxing may involve gentle lymphatic massage. Ayurvedic abhyanga massagepromotes detoxification and is an essential aspect of panchakarma therapy which is a traditional 5-fold detox program. Gharshana is a more elaborate form of dry skin brushing where an Ayurvedic practitioner uses skin cleansing herbs to exfoliate the skin and support detoxification with the added benefit of weight loss. These techniques are customized to your dosha type and health condition.

4. Work from the Inside Out 

Ensuring that you have healthy looking skin always involves working from the inside-out. You require adequate hydration, a healthy diet, and you need to support any organ system that is struggling. To read more about balanced nutrition and other detox suggestions, read more on the "Do's & Don'ts of Detoxification". Keep in mind that detox goes beyond physical elimination of impurities - emotions such as fear, worry, resentment, guilt and negative emotions are toxic and need to be let go of to prevent disease. Spring is a great time for shedding old patterns and making space for fresh start.  Your naturopathic doctor will help guide you on customized treatment recommendations to help you detox from the inside out.  

There is a lot of hype about detox these days. While detoxing may be more critical than ever nowadays, it is also important to know what kind of detox is suitable for you, and which organs to support while detoxifying. In addition to self-care techniques you can do at home to detoxify, your naturopathic doctor can further support your detox regime with herbs and supplements depending on how gentle or intensive cleansing you need. 

Supporting your skin’s natural ability to detoxify can not only lead to bright and glowing skin, but will lead to you feeling better this spring from the inside out.

Dr. Leena Athparia is a naturopathic doctor at Naturopathic Foundations with a focus in chronic pain management and chronic disease. She is further trained in Ayurvedic detox treatments (panchakarma). If you interested in a detox this spring please call the clinic at 905-940-2727 to book an appointment with Dr. Athparia. 
Join the free seminar on Tues. April 25th: Do's & Dont's of Detoxification

Ayurvedic Therapies - Part 3: Gharshana (Ayurvedic Dry Skin Brushing)

Dr. Leena Athparia, ND, AAWC

Ayurvedic Therapies Series: 
What is Ayurveda and What Can it Treat?
Part 1 - Nasya (Nasal Herbal Oil Application) 

Part 2 - Kati Basti (Herbal Oil Treatment for Back Issues)

Next in this series of Ayurvedic Therapies, we will explore Part 3: Gharshana, a traditional Ayurvedic form of dry skin brushing, suitable for this spring season.

Gharshana (or Garshana) Treatment:

Gharshana involves massaging the body vigorously with gloves or herbs to stimulate blood & lymphatic circulation, tonify the skin and release accumulated toxins. It is often used in conjunction with weight loss or detox plans, as the skin is one of the routes of natural detoxification.

According to Ayurveda, friction on the skin increases agni. Agni can be described as a spark of fire (Sanskrit origin of the word "ignite") which is the source of metabolic activity. In the cold winter months, agni is often at it's lowest. You may experience fatigue, dullness, low motivation and sluggish digestion. The metabolism is slower, and needs agni to kickstart things. Agni can be boosted with certain herbs, daily lifestyle practices, exercise, yoga as well as therapies like abhyanga or gharshana.

In Ayurvedic medicine, the skin is used as a method to apply therapeutic herbs and oils to reach into the deeper layers of the skin. The skin is the largest organ in the body which expels waste products (such as sweat) and absorbs products such as creams, lotions or oils. Gharshana is a way of stimulating the skin to detox, while providing a route for medicinal herbs to do their work.

How to do Gharshana:

A simple form of Gharshana can be done at home on your own (known as dry skin brushing), prior to showering. Instructions on how to do dry skin brushing: http://www.naturopathicfoundations.ca/files/7513/7088/0736/NF13_Dry_Skin_Brushing.pdf

Gharshana traditionally was done with raw silk gloves as a therapeutic treatment (part of the 5-fold detox program known as Panchakarma) by an Ayurvedic practitioner. Therapeutic herbs can also be used for their exfoliating and medicinal qualities. This can help stimulate weight loss by removing toxins from the body and stimulating fat tissue. Gharshana is very beneficial in Kapha body types as it stimulates agni and warms skin that generally tends to be cool and moist. Gharshana therapy can be done in other constitutions as well; Vata type may benefit from an abhyanga (oil massage) prior to gharshana exfoliation, and Pitta types may benefit from skin & blood cleansing herbs such as neem and manjistha.

Speak with your Ayurvedic practitioner for more details on Gharshana treatment customized for you and your health concerns.

Benefits of Gharshana:

• Promotes weight loss 
• Supports detoxification 
• Improves lymphatic circulation 
• Tones the skin 
• Enhances circulation 
• Reduces cellulite 

Gharshana treatments can be done regularly. Self-care Gharshana may take 5-10 minutes, and a treatment done by a practitioner may last up to an hour if combined with abhyanga oil massage. For best benefits, it is recommended to work with a practitioner to tailor a detox treatment with diet, herbs and other recommendations.

If you are wanting to detox or already taking detox herbs, Gharshana may be just what you need to support your skin's natural detoxification! Spring is the perfect time for a detox, inside and out!

All Ayurvedic therapies are customized according to your constitution and health concerns. It is advised to have an initial naturopathic consultation with Dr. Leena Athparia, ND before proceeding to ayurvedic therapies so that the treatments can be customized according to your needs. To book an appointment, contact Dr. Leena Athparia, ND

5 Tips to Relieve Arthritis Pain

By Dr. Leena Athparia, ND

Chronic pain doesn’t just hurt – it can be debilitating, frustrating, and can impact daily activities such as walking, cooking, dressing, bathing etc. It can further lead to other concerns such as insomnia, fatigue, depression and anxiety.

Pain is your body’s signal indicating to you that there is an issue. The problem is that when the issue is not addressed, pain becomes chronic. Conventional medication aims to reduce inflammation and reduce pain with painkillers, however these medications can have side effects and don’t address the root cause of the pain.

If you are dealing with arthritis – no matter what stage it is – it is important to address it to help prevent progression of the disease and to relieve your pain. Even if you have chronic ailments that you have been struggling with for a while, naturopathic medicine can provide lasting relief.

Tips for reducing pain associated with arthritis:

1. Nurture Yourself 

Chronic disease can feel like an uphill battle. Rather than fighting arthritis, try focussing your attention to nurturing yourself. Self-love and self-care promotes healing in the body, mind and spirit. Taking the time to do activities that you enjoy, pampering yourself with treatments and eating a diet which replenishes your body are all ways of rejuvenating yourself. 

• Avoid: putting your priorities aside. If you are suffering with pain, you deserve the necessary care to feel better.
• Include: a diet that is suited to your constitution and condition. Bone broth soups can easily be made at home and provide minerals and nutrients to nourish your joints. Supplements and herbs recommended by your naturopathic doctor can speed up healing and leave you feeling rejuvenated. For example, Boswelia is a herb that is very effective in reducing pain. 

2. Gentle Movement

It may be difficult to move if there is significant pain, but gentle exercises can help you decrease pain, increase range of motion and flexibility, strengthen muscles, improve circulation and help you feel uplifted. It is important to discuss with your naturopathic doctor to choose the right kind of exercise for you.

• Avoid: pushing yourself to exercise. High-impact aerobics and repetitive movements can strain the joints. Listen to your body and don't push beyond what is comfortable.
• Include: gentle exercises that improve flexibility and blood flow to the muscle and joints. Restorative yoga, tai chi, walking and water exercises are examples of low-impact exercise that you can include into your day.

3. Hot & Cold Therapies

Ayurveda & Traditional Chinese Medicine are systems of medicine which evaluate the presence of hot (yang) or cold (yin), in the body. The eastern systems of medicine examine the causes and manifestations of joint issues and treat accordingly with the opposite quality. If your joints are warm and inflamed, cold treatments are recommended. If your joints are painful and stiff due to cold weather, warm treatments are recommended.

• Avoid: cold weather or cold treatments on arthritis that is worse with cold. Avoid excessive heat on arthritis that is worse with warm weather or is inflamed. Speak to your naturopathic doctor who can guide you on what kind of arthritis you have and what is the best way to manage it.
• Include: warm baths for arthritis that is worse with cold weather. If you have difficulty getting into the tub, you can try foot or hand baths, or apply heat packs to affected areas. For arthritis where the joints are inflamed, you may find relief with cool washcloths or topical ointments with cooling ingredients such as menthol.

4. Massage with Oils

Applying oil to your joints topically can be very effective in lubricating the joints and soothing pain. For example, castor oil can reduce the inflammation in arthritic joints and relieve pain. Warm castor oil can be massaged gently into the affected joints before bed, and wrapped with a cloth and a heating pad for the castor oil to penetrate deeper. Another example is Mahanarayan oil which is a popular Ayurvedic oil that is effective in reducing pain. 

• Avoid: straining yourself by trying to do self-massage. Avoid positions that could put you at risk of falling. If you have difficulty doing self-massage, ask someone to help you or book a massage with a professional for pain relief (such as abhyanga massage). 
• Include: oil suited to your constitution and type of arthritis. Ensure that the oil is not rancid and is a good quality oil (organic is best). The following essential oils can also be added to a base oil (such as castor, olive, sesame oil) for pain relief: boswelia, camphor, ginger, peppermint, myrrh. Speak to your naturopathic doctor for more personalized guidance.

5. Positive Attitude

The mind-body connection cannot be overrated. Mood can play a significant role in managing chronic disease, and it’s common for individuals with arthritis to feel frustrated and discouraged by the pain and inability to do daily activities. Depression and anxiety can further increase the experience of pain and decrease your ability to cope.

• Avoid: negative thoughts (“I wish I…I should have…I’m useless) and avoid focussing on what you can’t do. If you find yourself having difficulty coping with chronic pain, speak to your naturopathic doctor. There are many options to help alleviate depression, fatigue, anxiety often associated with chronic disease.
• Include: meditation and gratitude on a daily basis. Plan activities or events to look forward to: lunch with a friend, a short vacation, outings with family, book clubs, hobby groups etc. Focus on your strengths and what you can do. Individuals who have a positive attitude towards life and look forward to the day are better equipped to cope with illness. 

Managing chronic pain on your own may not be enough. If you are struggling with arthritis, you are not alone. Seek support from your family & community, as well as your naturopathic doctor who can identify the root cause of your pain and customize treatments to bring relief - even if you are already on medications. There are numerous treatments such as acupuncture, cupping, massages, diet and supplements that are very effective in reducing pain and managing chronic arthritis, but they need to be customized based on your condition, constitution and other factors. You don’t have to live with chronic pain. Take steps forward to pain-free living today!

Dr. Leena Athparia is a naturopathic doctor at Naturopathic Foundations with a focus in chronic pain management related to aging, metabolic issues and chronic disease. She is skilled in pain relief with naturopathic & Ayurvedic treatments. If you are experiencing joint pain, please call the clinic at 905-940-2727 to book an appointment with Dr. Athparia. 

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Beat Winter Lethargy with Ayurveda

By Dr. Leena Athparia, ND

Have you ever wondered why it’s hard to feel energized in the winter? Do you make excuses to avoid the gym or to avoid stepping out?

There are certain reasons why you might be feeling lethargic and slow in the winter. According to Ayurveda, an ancient system of wellness, the forces and principles found in nature also exist in humans.  For example, when it is cold outside, you feel cold more easily.  If you pay attention to your body, you will notice that you feel different during the various seasons. You might notice that health issues resurface more in one season than another, or you might notice that you feel more energetic in the spring than in the summer.

Ayurveda outlines three fundamental energies (doshas) that govern the outer environment and influence one’s physical and mental constitution: vata, pitta and kapha. In the winter season, kapha is dominant, characterized with these qualities: cool, slow, heavy, stable and soft. These qualities exist in nature but also within you, influencing your body and mind. You are more likely to feel the qualities of accumulating kapha during the winter which may manifest in different ways such as: difficulty getting up in the morning, low energy, low mood and other concerns.

 Signs of Kapha Excess :

• Lethargy: Do you have difficulty getting out of bed?
• Dullness: Do you feel like watching TV all evening?
• Lack of motivation: Do you make excuses to put off exercise?
• Cold: Do you need to wear lots of layers?
• Cravings: Do you crave sweet, salty, oily, creamy or heavy food, or bend towards emotional eating?
• Weight gain: Do you put on weight more easily in winter?
• Low mood: Do you feel more down, depressed or sad in winter?
• Respiratory or sinus issues: Do you have a tendency towards coughs, colds, sinus infections?

If kapha isn’t addressed, it can accumulate and lead to more serious health concerns. Think of it as a leaking faucet – one drop can go unnoticed, but once the bucket is full, it overflows and spreads. This same analogy happens in the body as well. When the first signs of imbalance are noticed, you need to act on it before it turns into a more serious health issue.

 Tips for Balancing Kapha :

Winter is the time when you need to play a close check on kapha. The good news is that if you take care of balancing kapha, you can prevent winter lethargy and minimize health concerns such as weight gain, low mood and lack of motivation. To restore balance, kapha management is centered around the qualities of warming, drying and lightening. Read below for more tips. 

• Eat a kapha balancing diet: To beat winter lethargy, avoid foods that are heavy, cold, damp and hard to digest (deep fried food, dairy) and include warm foods that are easier to digest (soups, broths, grilled veggies). Flavours that are spicy, bitter and astringent can help you feel lighter and more energized in winter. Some examples of spices that you can include in your cooking are: turmeric, fenugreek, garlic, ginger, black pepper, thyme, cloves and cinnamon. Speak to your naturopathic doctor to learn more about a customized diet for you in winter.

• Stay active: Schedule exercise daily - ideally early in the morning to move the stagnant quality of kapha. If you find yourself making excuses to put it off, join an exercise or yoga class that you can commit to, or make a plan with a friend to go together. Once you get moving, you will feel more flexible, energized and you will feel good about it. If you can get moving outdoors, you will have the added benefit of sunshine to boost your vitamin D levels. 

• Wear bright colours: Winter colours tend to be dark and heavy (brown, grey, black). Notice how you feel with the clothing you are wearing. Adding bright colours into your wardrobe can help you feel more energized and motivated. How do you feel in yellow, orange or red? If you're hesitant about making a bold change to your wardrobe, try adding a splash of colour such as a scarf, a tie, socks, a hat, etc. 

• Get motivated: This is a good time of the year to start a new project or hobby to help you get motivated. Find something that you are excited about. This is also a great time of the year to plan for the upcoming months and book appointments. For example, putting off your appointments with excuses such as "it's too cold" or "I'll wait until spring to detox", may be further adding to your lethargy.  If you plan your appointments now, you will feel more committed and motivated to stepping out.

• Declutter: You might be putting off your cleaning until spring, but winter is a good time to change things. You may want to change furniture around to create more space in your home. This helps cut through the dullness you may be experiencing, and remove old baggage from the past as you start the new year. 

Wellbeing, according to Ayurveda, is a delicate balance between the body, mind, spirit and the environment. If your constitution is dominant in kapha, try making some changes this winter and you will notice more energy and vitality! A kapha diet and lifestyle should be lively, full of energy and stimulation - this is the time to beat winter lethargy, start exercising, wearing bright colours, adding spices to your food and staying warm.

If you have tried the above tips and are still struggling with health issues such as low mood, weight gain, lack of motivation, it is best that you work with your naturopathic doctor to identify your imbalances and treat them. What you should eat and when you should eat, along with daily routine suggestions and therapies, can all be customized based on your unique constitution. Maintaining balance is essential to feeling healthy and enjoying the winter season!

Original article published on the Naturopathic Foundations Blog:

http://blog.naturopathicfoundations.ca/2017/01/beat-winter-lethargy-with-ayurveda.html

Dr. Leena Athparia is a naturopathic doctor with specialized training in Ayurveda and can help you identify your constitution to guide you on a customized health plan – whether you have specific health concerns or just want to promote general wellness. Please contact Naturopathic Foundations Health Clinic at 905-940-2727 to book an appointment.

5 Ayurvedic Tips for a Healthy New Year!

Whether we like it or not, the new year is a time to reassess what may not have gone smoothly last year, and what changes we can make in the coming year. According the Ayurveda, winter is the time of Kapha - when the elements of earth and water are at their peak. This often manifests as lower energy and less motivation.

Making changes towards wellness will help you move forward into to the new year with clarity and motivation. You might make resolutions and then fight yourself for not being able to stick to them. Rather than making a bunch of resolutions at once, try changing one thing for a month and focus on making it a part of your life. Below are a few tips to help inspire you to make realistic goals going forward.

You can think of Ayurveda as being a lifestyle, rather than a "diet". As you incorporate these lifestyle suggestions into your life, you can make Ayurveda a part of your life, rather than something you "should do".

1. Understand your Constitution

Before jumping to conclusions on which diet is the fad, you need to understand your constitution (your physiological and mental makeup) so you can better understand what your body needs. A diet that works for one person, may not work as well for you. According to Ayurveda, the 3 doshas not only exist in nature, but in your body. Once you understand which dosha is dominant in your system, you can get a better idea of what you need to do to bring balance - in terms of diet, herbs, exercise and more.

There are many online quizzes that can help you identify your dosha balance, however to get a more accurate assessment, it is best to see a qualified practitioner: https://www.banyanbotanicals.com/info/prakriti-quiz/

2. Eat According to your Constitution

What is "eating healthy"? For one person it may mean avoiding junk food, for another it may mean eating a low-fat diet, or for another it may mean eating a raw food diet.

But what is healthy for you? Once you understand your constitution, it is much easier to know what kinds of foods are more suited to you. For example, Vata dosha types may not do so well on a raw food diet which is cooling in nature. Instead they feel more grounded and nourished with warming food such as soups and stews. Kapha dosha types don't do well with much fat in the diet as they gain weight easily however, Vata types tend to do better with healthy fats such as ghee or olive oil.

When you know your constitution, you can eat according to your dosha type. Banyan Botanical's has good resources on Ayurvedic diet:
Vata Pacifying Diet: https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/diet/vata-pacifying-diet/
Pitta Pacifying Diet: https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/diet/pitta-pacifying-diet/
Kapha Pacifying Diet: https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/diet/kapha-pacifying-diet/

Instead of trying to change your diet 360 degrees, try making small, realistic changes that you can do to consciously change your eating patterns.

3. Improve your Digestion

Once you know your constitution and have more clarity about which foods support your body type, you shouldn't overlook the digestive system. You may be eating a healthy diet and taking multivitamins - but are you really digesting and absorbing it?

According to Ayurveda, the concept of agni relates to your digestive fire - your capacity to digest and process not only food, but emotions and experiences. Agni can be dampened by stress, poor eating habits and so forth. Strengthening agni can improve your digestion and help you make the most of everything you are eating. Herbs such as ginger are excellent for supporting digestion, as are lifestyle habits such as sitting while eating and eating meals at regular times. 

4. Address Health Issues as They Manifest

Don't wait for your health issues to get worse before you address it. Ayurveda and other systems of health use tools to help identify imbalances in the body before they manifest as disease. Minor issues that are persistent, such as aches & pains, weakness, irritation, restlessness can indicate deeper issues that can bubble to the surface. If you wait until the issues become diagnosed conditions, it may take more intensive treatment to treat. Practice daily self-care (dinacharya), balanced eating and work with your naturopathic doctor to maintain health.

5. Start moving !

Are you making unrealistic goals for exercise? Going to the gym and giving up in a few days? 

First, assess your daily exercise habits and see what are obstacles to being active. Once you have a realistic idea of where you are at, see where you would like to be. Break it down into steps that are realistic, create a plan and go with it.

Maybe you want to get off your bus one stop earlier and walk to work everyday. Maybe you want to join a yoga or dance class if you find it difficult to be self-disciplined, or sign up for a walking group. Staying active has many benefits: it improves your circulation, keeps you warm, and helps release endorphins which help you feel good.

Choose 1 or 2 tips that you can start with this month and integrate it into your daily routine. If you need some motivation or customized guidance, work with your naturopathic doctor or ayurvedic practitioner to help you move forward in the new year!

Dr. Leena Athparia is a naturopathic doctor with specialized training in Ayurveda and can help you identify your constitution to guide you on a customized health plan – whether you have specific health concerns or just want to promote general wellness. To book an appointment with her, please write to her here: Dr. Athparia

Start the New Year with Ayurvedic Wisdom!

With the start to a new year, it is a time for a fresh start...to shed old habits and take steps towards clarity, balance and health. 

Join us for 2 upcoming free workshops to inspire you this January! 

• Beat the winter blues and learn about the medicinal benefit of Ayurvedic spices and how you can use them in your cooking on Tuesday, Jan 17th at 6:30pm @Naturopathic Foundations (RSVP: 905-940-2727)

• Get inspired with healthy eating according to your Ayurvedic body type on Saturday, Jan 21st at 2:30pm. (RSVP: 905-294-1813)