Are you an athlete? Here’s what you need to know about taking care of your body

Are you an elite athlete, weekend warrior, avid cyclist or fitness fanatic? If so, you need to find a naturopathic sports medicine clinic to help you reach your peak performance level. A sports medicine clinic should be equipped to help you with two important aspects of training: nutrition and manual therapy.

Sport Nutrition:
Misguided nutritional choices can negatively affect muscle building and repair, endurance and power abilities, energy levels, gastrointestinal health, joint health, inflammation, injury recovery and immune health.
Here are some key things to consider when thinking about ideal sport nutrition.

Protein
Meeting daily protein requirements is essential for muscle repair and muscle building. Intense training without getting the right amino acids via diet or supplementation can result in prolonged recovery time, post-exercise muscle pain and instability. Additionally, protein is required for immune health, which means inadequate amounts could contribute to frequent colds and infections.

Daily protein intake for a training athlete is at least 1.2 g/kg body weight. This can be difficult to meet, so a good quality protein powder and branch chain amino acid supplement can help. When looking for a protein powder, look for a whey isolate with at least 20g of protein per serving.

Fat    
Healthy fats are important in the prevention and recovery of injury. Specifically, not consuming enough unsaturated fat in the form of omega-3 fatty acids can increase systemic inflammation, which may prolong healing time. In female athletes specifically, consuming healthy fats are important for the production of sex hormones, which influence menstruation, fertility and osteoporosis risk.

Healthy fats are unsaturated fats (omega-3 and 6 fatty acids). Great dietary sources include olive oil, fatty fish, eggs, lean meats, avocados, nuts and seeds. It’s also a good idea to supplement daily with a good quality fish oil. High dose fish oil can be especially helpful during acute inflammation (sprains/strains).

Whole Food Diet   
An athlete’s diet should be based around whole-foods, which means avoiding processed foods and refined sugars. A poor diet can increase inflammation in the body and aggravate the gastrointestinal system. A whole food diet is also high in antioxidants.
As much as possible, cook your food from fresh ingredients. Avoid anything packaged, processed or refined.

Supplements to Enhance Performance    
In addition to dietary recommendations, added supplements can be helpful during training.
Ask your sports medicine clinic about:
CoQ10 (antioxidant, important in cellular energy metabolism) B vitamins (important cofactor in many cellular reactions)Rhodiola(adaptogen to manage cortisol levels)

Sport Manual Therapy:
The solution to training-related pain and injury is rehabilitation using safe, effective and sustainable modalities. A naturopathic sports medicine clinic will help you prevent and quickly come back from injury.

Here are some effective manual therapies used to treat pain and injury…
Muscle Pain     
•    Hydrotherapy
•    Castor oil massage
•    Cupping
•    Active Release Therapy
•    Acupuncture
•    Trigger Point Release
Joint Pain
•    Electroacupuncture
•    Range of Motion Exercises
•    Anti-inflammatory supplementation (Curcumin, Fish Oil, Boswellia, etc.)
Injury Rehabilitation
•    Hydrotherapy
•    Acupuncture
•    Kin Taping
•    Rehabilitation exercises
•    Electroacupuncture
•    Massage
•    Manual work to break down scar tissue

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Weight Loss that Actually Works`

Weight management begins by focusing on your health. Effective strategies involve optimizing lifestyle factors, whole food eating, and establishing a regular exercise routine.

Weight loss is a hot topic these days, with new diet strategies appearing on bookshelves and the Internet on a daily basis. Did you know there are alternatives to fad diets? A naturopathic clinic toronto to effective weight management is the solution to achieving the body you want in a safe and sustainable way.

The first principle of naturopath weight loss is to not focus on weight loss. The key is to focus on improving your health. It’s not about calories, or portion sizes or the way you look. It’s about feeling your best and having your best health possible (and as an amazing consequence, looking your best as well).

The benefits of living at your healthy weight are astronomical. Weight management is at the heart of chronic disease prevention. Specifically, blood pressure, blood sugar levels, cholesterol, joint stress and body composition (relative make-up of fat vs. lean muscle) are all positively influenced by a healthy weight. Furthermore, your risk of cardiovascular disease, diabetes and osteoarthritis are greatly reduced.

So what differentiates naturopath weight loss from other strategies?

Treating the Whole Person:
A naturopath takes your overall health into consideration when coming up with an effective weight management strategy. This means they’ll consider your health history and rule out any secondary causes of potential weight gain. More than that, they’ll work with your lifestyle to come up with dietary and exercise regimes that can be practically and sustainably carried forward.

Expect an in-depth history of factors like sleep, stress, work-life, relationships and more. Weight management is influenced by so many unexpected factors, and it’s important to consider each one. For example, chronic stress increases cortisol (aka the stress hormone), which impacts metabolism and fat deposition.

Dietary Recommendations:
A naturopath weight loss regime begins with establishing healthy eating principles. Rather than focusing on specific foods and nutrients, it’s best to come up with general guidelines that are easy to follow in a variety of environments (home, work, social gatherings, etc.). These guidelines are whole-food eating.

Whole Food Eating:
•    Cook from fresh ingredients
•    Nothing processed or packaged
•    Avoid refined sugars (aka glucose, corn syrup, sugar cane, rice syrup)
•    Nothing deep fried

 An example:
Whole-Food   
A stew made with carrots, celery, barley, and vegetable broth.

Not Whole-Food
Kraft Dinner made with “sodium phosphate, sodium alginate and natural flavor”

The Ingredient Test: Look at the ingredients of what you’re eating and ask yourself “Is everything on this list a food I could eat on it’s own”. If you can say yes to every ingredient (not including spices), your food passes the test.

Exercise:
The final component to naturopath weight loss is establishing a regular exercise regime. You don’t have to become a marathon runner, but you should be getting 30-60 min of exercise 4-5 times a week. Exercise increases overall metabolism by shifting the body into an energy burning state. Additionally, weight training increases muscle mass, which not only increases fat burning, but benefits insulin sensitivity as well.


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Managing Osteoarthritis Effectively and Naturally

Osteoarthritis affects a huge portion of the population, and impacts quality of life. With co-management using pharmacological and natural remedies, however, the impact of OA can be diminished to a manageable level.

Osteoarthritis (OA) is a degenerative joint condition characterized by debilitating joint pain and destruction of cartilage. It is one of the leading causes of disability and can severely impact quality of life and ability to perform activities of daily living. In addition to pain, osteoarthritis generally presents with join stiffness, swelling, limited range of motion and the development of osteophytes (bony growths). Risk factors for the disease include increasing age, obesity and history of trauma to the affected joint.

There are a variety of fibromyalgia treatments, both pharmacological and natural. A combination of pharmacological and non-pharmacological modalities is the most effective strategy in the management of this chronic joint condition.

First-line drug treatments are acetaminophen and NSAIDs (Ibuprofen, Naproxen, Celecoxib, etc.). Chronic ingestion of these pharmaceuticals, however, is associated with gastrointestinal, renal (kidney) and cardiovascular complications. Furthermore, analgesic tolerance can develop, meaning the same dose becomes less effective with time. Considering the risks of chronic pharma treatment, it is important that those living with OA know there are osteoarthritis natural remedies that can minimize the need for drug therapy, enhance the quality of treatment, compliment other therapies and slow long term progression of the condition.

Osteoarthritis natural remedies:

Curcuma longa (aka Curcumin)   
A derivative of the common spice turmeric, Curcumin is an anti-inflammatory and antioxidant. In combination with Boswellia (below), Curcumin has been shown to be as effective in the management of OA pain as first line medications.

Boswellia serrata    
Boswellic acids inhibit lipoxygenase pathways of arachidonic acid metabolism, which means it is an anti-inflammatory. It also prevents decreases in glycosaminoglycan levels, which is important to cartilage repair.

Ginger Root    
Anti-inflammatory at therapeutic dose. Better yet, has no side effects or reported adverse events.

SAMe (S-Adenosylmethionine)
Has been available by prescription in Europe for the treatment of OA since 1975. SAMe is a methyl donor, which is important in methylation reactions of cartilage formation.

Glucosamine & Chondroitin
Produced from oysters/crab shells and shark cartilage. These osteoarthritis natural remedies specifically target cartilage repair and formation. They stimulate the synthesis of glycosaminoglycans and proteoglycans, which are required for improving cartilage strength and integrity.

Electroacupuncture    
Provides effective pain relief by causing release of endorphins and signaling inhibitory pain pathways from the brain. Acupuncture is also good for releasing trigger points in the surrounding musculature of the affected joint. Active trigger points typically result from compensatory changes (change in muscle contraction as a result of the injured joint).

Whole-Food Diet
A healthy diet based around whole-foods will help control inflammation. Plant based diets are low in arachidonic acid, a mediator of inflammation. Furthermore, a diet high in fruits and vegetables is high in antioxidants.

Exercise    
If you have OA, don’t fear regular exercise. In fact, it’s important to stay active so mobility is maintained.
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Why Should you be Seeing a Naturopath?

Naturopathic Doctors use safe, minimally invasive and effective treatments to manage your health. NDs focus on preventative care and the management of chronic disease by building a strong foundation of healthy lifestyle practices.

Naturopathic Medicine dates back 2400 years to Hippocrates, a physician who spoke of the healing power of nature (CAND, 2015). From there, Dr. Benedict Lust founded the American School of Naturopathy in the early 1900’s. The practice found its way to Canada in 1978, with the beginning of the Ontario College of Naturopathic Medicine (CAND, 2015). From the time of Hippocrates, the practice has evolved to become an effective tool for the management and prevention of chronic disease,and has influenced the lives and health of many individuals.

Why should you be seeing a Naturopath? Put simply, because naturopathic doctors treat your specific health, as an individual. Furthermore, your naturopath represents your stand for long term, sustainable care. Naturopathic medicine moves beyond the short-term, to equip you with the knowledge and tools required to live with your best health possible.

The practice of Naturopathic Medicine is based on 5 principles:
•    First, do no harm.
•    To co-operate with the healing power of nature.
•    To address the fundamental cause of disease.
•    To heal the whole person through individualized treatment.
•    To teach the principles of healthy living and preventive medicine.

What this means is naturopathic doctors heal using natural, gentle and minimally invasive remedies, wherever possible. They treat the root cause of disease and focus on etiology rather than symptomatic treatment. Your naturopath will prepare a treatment plan that is entirely unique to your life and will take the time to educate each patient by teaching what it means to live with a healthy lifestyle. Naturopaths are uniquely trained to consider your individual health and work with you to bring your health to its full potential.

Naturopathic Doctors are trained in a 4-year intensive program, following completion of an undergraduate degree. There are two colleges in Canada: the Canadian College of Naturopathic Sports medicine Toronto, ON and Boucher Institute of Naturopathic Medicine in Vancouver, BC. The 4-year program consists of training in clinical medicine, naturopathic modalities, acupuncture, nutritional counselling and more. Most people don’t know that naturopaths are trained and certified to perform gynecological exams, requisition and interpret blood work, interpret radiology findings and receive more hours of training in pharmacology than traditional medical programs. Clinical application occurs in the 4th year of training, when students practice as interns in various naturopathic clinics.

When you go to see a naturopath, expect an initial appointment of 60-90 min in length. There is an extensive health history and general screening physical exam. A naturopath looks at every level impacting health, which means you will be asked questions about your emotional health, stress levels, diet, exercise, relationships and more. Depending on the nature of your case, follow up appointments are generally 30-60 min in length.

How does naturopathic medicine fit in with our health care system? Naturopathic medicine is not alternative, it is complimentary. Its strength lies in enhancing current treatment plans facilitated by medical doctors (MDs). For example, an MD is best suited to oversee the primary management ofdiabetes. However, a naturopath is best suited to provide the detailed nutritional counselling required to prevent long-term complications and comorbidities.MDs and NDs occupy separate roles in health care, both of which are integral to the management of your health.

When would you go see a Naturopath? Put simply, when you are dealing with a chronic condition and want to compliment current therapies with safe, effective and sustainable natural treatments. NDs focus on preventative care and the management of chronic disease by building a strong foundation of healthy lifestyle practices.Here are some examples of when to go see a naturopathic clinic toronto:

•    If you are interested in maintaining health, and living a healthy lifestyle.
•    Preventing chronic disease, especially if you have a known predisposition or family history.
•    To compliment treatment of a chronic disease (like diabetes, cardiovascular disease, metabolic syndrome, osteoarthritis, etc.)
•    To manage chronic conditions without pharmaceutical intervention (chronic pain, obesity, food sensitivities, etc.).
•    To learn about the principles of living a healthy life.
•    To manage conditions best treated with lifestyle change (weight management, poor sleep, high blood pressure, frequent colds,etc.).

Naturopathic Doctors focus on the basic level of health care. We stand to affect change in your health by managing lifestyle factors and using gentle, minimally invasive and safe therapies. When your foundation is strong, you have the best chance at living a strong, healthy life. If your health werea leaky bucket, Naturopathic Doctors would work on mending the hole, while Medical Doctors would work on replenishing the water. Both treatments are essential to effective care.

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Trying to Lose Weight? A Naturopathic Approach is your Solution

Weight loss is a hot topic these days, with new diet strategies appearing on bookshelves and the Internet on a daily basis. Did you know there are alternatives to fad diets? My naturopathic approach to weight management provides a more sustainable and practical solution to your weight loss goals.

The benefits of living at your healthy weight are astronomical. From a health perspective, blood pressure, body composition (relative make-up of fat vs. lean muscle), cholesterol and insulin sensitivity are all positively influenced by achieving an ideal body weight. Furthermore, appropriate weight reduction potently reduces risk of cardiovascular disease, metabolic syndrome and diabetes (Robins et al, 2011). Healthy weight contributes to the management of other chronic conditions including osteoarthritis, back pain, pulmonary conditions like asthma and women's health issues like fertility and safe pregnancy as well (Mastellos et al, 2014).

Weightis something that can be effectively managed with naturopathic care. In fact, naturopath weight loss is the solution to achieving your best health. Whether you're working to manage a chronic condition, wanting to prevent adverse health events or interested in looking and feeling your best, naturopath weight loss is the approach that targets sustainable, effective and practical weight management.

Naturopath weight loss is multi-faceted and works beyond energy balance by also looking at the overall health picture of each unique individual. In my practice, there are 4 main principles of sustainable weight management: health history, lifestyle management (diet and exercise), counselling, and developing a practical plan for the individual.

First, through a detailed health history I investigate potential contributing factors to weight gain. For example, chronic conditions like hypothyroidism, polycystic ovarian syndrome and diabetes should be ruled out. In other words, knowing if weight gain is a primary or secondary issue (or combination of both) is integral to forming an effective treatment plan. It is also imperative to know the quality of other factors like stress levels, sleep, and work schedule. Stress, for instance, impacts the hormone cortisol, which contributes to fat metabolism and distribution. These factors are not meant to be an excuse for poor diet and exercise choices, but a tool to developing the most effective plan.

Secondly, and most importantly, lifestyle counselling is the educational portion that teaches how to eat in a healthful way, and how to facilitate weight loss with daily choices. Beginning with diet, my general approach is whole-food eating. This means avoiding processed foods, and specifically, processed sugars. Furthermore, healthy weight management is best achieved with a high protein diet, at a ratio of 3:1 (protein : carbohydrate) (Meckling et al, 2006). High protein diets have been shown to yield superior results to low fat and high carbohydrate approaches (Meckling et al, 2006). Exercise is also a key part of the weight loss equation. 30-45 min at moderate intensity performed 4-5x/week will increase energy expenditure and move the body into a negative energy balance (which is conducive to weight loss) (Poirier et al, 2001). For overall health benefits (including osteoporosis prevention in women), this should be a combination of resistance and cardiovascular training.

Thirdly, a counselling component is important in the naturopath weight loss journey. After the appropriate information is passed along, the most challenging aspect to weight management is learning to break contributing habits while forming new healthy habits (Mastellos et al, 2014). What does food mean to you? Are there huge stressors in your life? Do you have a supportive social network? How does your environment contribute to your lifestyle choices? Exploring these questions is the key to empowering change.

Lastly, in my practice I focus on creating a plan that works for you. Do you like to cook? Do you eat breakfast on the go? Do you usually buy your lunch, or eat out for dinner? The goal is to implement eating and exercise habits that will work with your lifestyle. Setting attainable and reasonable goals are crucial to success (Mastellos et al, 2014).

In Toronto Naturopath weight loss moves above and beyond most diet plans out there. My goal is to influence healthy change that will last and become a long-term reality. The marriage of evidence-based medicine with the art of naturopathic practice,facilitates the journey towards becoming your best, healthiest and happiest self.
Author is an expert article writer who has written several article related to health. Currently he is writing content on Naturopath weight loss .




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