Dr Amanda Chay
1-1995 Columbia Ave V0G 1Y0 Rossland, BC, Canada

Did you know regular hormone tests won’t show an imbalance? Regular hormone tests only indicate disease and not irregularities such as heavy periods, unexplained infertility, or trouble skin. So yes, this means that if you feel like something is off and your tests have come out regular that you could still have a hormonal imbalance... There isn’t something wrong with you. It’s simply an imbalance. The good news is that you can still learn exactly what’s going on and improve your symptoms through diet, lifestyle, and supplementation. And this is exactly why I created my program Hormone Harmony, to help you identify your unique hormone profile and resolve it without testing or hours googling non-evidence based sources online. And AND! :) Harmony Harmony is currently open for enrolment. If you struggle with unexplained infertility, painful, irregular, or absent periods, anxiety or low moods, or skin problems before your period this course is for you. Inside the program you’ll discover the hormone balance roadmap you need to: say goodbye to PMS balance your mood increase energy become intimate with your body and it's signs so you can be in control of your hormones get your body ready to get (and stay!) pregnant if that's the goal Visit the link in my bio to learn more and join today. #infertilityawarenessweek #gettingpregnant #tryingforababy #tryingtogetpregnant #infertilitysucks #naturalfertility #pregnancyprep #journeytobaby #womenshealthmatters #womanproblems #fertilitydoctor #fertilitycommunity #femininecare #menstrualhygiene #fertilitycoach #period #wholistichealth #womeninwellness #pregnancyhormones #mamahoodcommunity #healfromwithin #naturalhealthcare #unexplainedinfertility #fertilityawareness #tryingtoconceive #momswhowork #healyourbody #hormonehealth #menstruationmatters #periodpositive See more

And with my support she did. This is exactly why I created the hormone Harmony master course for you. As modern women, we have learned to not trust our bodies anymore and rely on tests. ... But the truth is, when it comes to your health, especially your hormone health, the best person to consult is yourself! Armed with the right education, and knowledge of your own body you can make the best decision for your health. And that is exactly what youll learn how to do inside Hormone Harmony I spent 8 years in school, 3 years running a busy clinic, and have taught over a 1000 women how to understand their bodies & balance their hormones. Instead of only being told what to do I will educate you on your own hormones so that you can make empowered health choices for the rest of your life. If you struggle with unexplained infertility, painful, irregular, or absent periods, anxiety or low moods, or skin problems before your period this course is for you. Inside the program youll discover the hormone balance roadmap you need to say goodbye to PMS, balance your mood, increase energy, and become intimate with your body and its signs so you can be in control of your hormones and get your body ready to get (and stay!) pregnant if thats the goal. Over 12 weeks you will receive bi-weekly, live Q&A sessions and daily access to myself, Dr. Amanda Chay. Our safe and supportive private Facebook community will act as a place to ask questions about what you are learning and provide extra resources to support your journey. You will also get my Hormone Balance Diet Plan & Pregnancy Prep Package (I usually charge $500 for all of this) You dont have to feel confused anymore; with the right knowledge and tools, youre more than capable of taking care of, AND loving your hormones. Click the link in my bio to learn more & join today. See more

Did you know regular hormone tests wont show an imbalance? Regular hormone tests only indicate disease and not irregularities such as heavy periods, unexplained infertility, or trouble skin. So yes, this means that if you feel like something is off and your tests have come out regular that you could still have a hormonal imbalance... There isnt something wrong with you. Its simply an imbalance. The good news is that you can still learn exactly whats going on and improve your symptoms through diet, lifestyle, and supplementation. And this is exactly why I created my program Hormone Harmony, to help you identify your unique hormone profile and resolve it without testing or hours googling non-evidence based sources online. And AND! :) Harmony Harmony is currently open for enrolment. If you struggle with unexplained infertility, painful, irregular, or absent periods, anxiety or low moods, or skin problems before your period this course is for you. Inside the program youll discover the hormone balance roadmap you need to: say goodbye to PMS balance your mood increase energy become intimate with your body and its signs so you can be in control of your hormones get your body ready to get (and stay!) pregnant if thats the goal Visit the link in my bio to learn more and join today. #infertilityawarenessweek #gettingpregnant #tryingforababy #tryingtogetpregnant #infertilitysucks #naturalfertility #pregnancyprep #journeytobaby #womenshealthmatters #womanproblems #fertilitydoctor #fertilitycommunity #femininecare #menstrualhygiene #fertilitycoach #period #wholistichealth #womeninwellness #pregnancyhormones #mamahoodcommunity #healfromwithin #naturalhealthcare #unexplainedinfertility #fertilityawareness #tryingtoconceive #momswhowork #healyourbody #hormonehealth #menstruationmatters #periodpositive See more

What does painful periods, endometriosis, PCOS, and facial hair all have in common? The same thing unexplained infertility, acne before your period, and anxiety or low mood do. They all stem from hormone imbalance.... Your ability to say goodbye to PMS, irregular periods & unexplained fertility.. AND feel happy, calm, confident, while increasing your energy & productivity ultimately comes down to balancing your hormones. Which means that BEFORE you try a new supplement, the latest diet, or start injecting yourself with hormones you must learn what your body is trying to tell you and WHY your hormones are imbalanced otherwise nothing you do will work well. Now, if youre thinking... But Dr. Amanda I have a really specific case and have been struggling for years, Ill never balance my hormones Hold up. This is not true. Everyone can have easy periods But you must make it a high priority to get the support you need to learn your hormone imbalance profile and the source of your imbalance. When you do that your hormones will improve and the roadmap you execute will work because you know exactly where you need to start. So tell me, are you going to commit to improving your hormones and fertility or are you going to continue chasing magic fixes? Its up to you. #infertilityawarenessweek #gettingpregnant #tryingforababy #tryingtogetpregnant #infertilitysucks #naturalfertility #pregnancyprep #journeytobaby #womenshealthmatters #womanproblems #fertilitydoctor #fertilitycommunity #femininecare #menstrualhygiene #fertilitycoach #period #wholistichealth #womeninwellness #pregnancyhormones #mamahoodcommunity #healfromwithin #naturalhealthcare #unexplainedinfertility #fertilityawareness #tryingtoconceive #momswhowork #healyourbody #hormonehealth #menstruationmatters #periodpositive See more

LAST CHANCE Ready to take control of your hormones instead of feeling like your hormones are taking control of you?? Say good bye to:... Heavy & irregular periods Hormonal acne Period Pain Difficulties conceiving Hormone confusion Say hello to: Easy periods Regular timing & flow Not worrying about being on video due to acne Not having to cancel meetings due to pain Control over your conception Today is the last day to have access to the early bird extended payment plan!! Any Qs?? Drop em below or send me a DM. See you there!!

Learning what your body is trying to tell you is KEY to unlocking hormone balance. Have you talked to your doctor to be told the only answer to curing your symptoms is the pill? Maybe you have decided you dont want to use hormones and opted for a copper IUD instead only to experience crippling cramps & periods leaving you soaking through tampons and pads (and maybe even your diva cup!).... You dont need a doctor or tests to tell you what is wrong with you. What you need is a roadmap to your hormones so you can learn exactly what your symptoms mean and how to balance your specific hormone profile. And that roadmap is what you will get as part of my Hormone Harmony Master Course. You will receive unlimited access to this roadmap which will help you understand your unique hormone imbalance profile & how to fix it. Every week you will get access to a new module helping you understand a new layer of hormone balance & providing actionable steps for your specific profile. Check out the link in my bio everything else you will get in this course about bringing your hormones back into harmony! #infertilityawarenessweek #gettingpregnant #tryingforababy #tryingtogetpregnant #infertilitysucks #naturalfertility #pregnancyprep #journeytobaby #womenshealthmatters #womanproblems #fertilitydoctor #fertilitycommunity #femininecare #menstrualhygiene #fertilitycoach #period #wholistichealth #womeninwellness #pregnancyhormones #mamahoodcommunity #healfromwithin #naturalhealthcare #unexplainedinfertility #fertilityawareness #tryingtoconceive #momswhowork #healyourbody #hormonehealth #menstruationmatters #periodpositive See more

Ready to take control of your hormones?? After 8 years of school & helping over 1000 women balance their hormones, I have finally compiled all of my brain power in a Master Course called Hormone Harmony. If you are tired of struggling with awful periods & PMS & want to optimize your fertility this course is for YOU!... Get access to me in our private FB group & join an amazing group of women who are also keen on getting on top of their hormones. Hormone Harmony is now open for enrolment!! Cant wait to see you there! Excited?? Give me a below @ Rossland, British Columbia

Who doesnt love a little chocolate or a cup of coffee? Can caffeine affect your PMS symptoms? Have you ever felt a difference? ... Who doesnt love a little chocolate or a cup of coffee? Studies have found that women may consume more caffeine than usual when going through PMS and this intake can actually aggravate your symptoms. Especially affecting symptoms like depression, anxiety and fatigue, yup excessive amounts can make you more tired! When you feel that hormonal tired hitting and you still have all those daily tasks to get done, the first thing that comes to mind is "I need more coffee." But this may not always give you the boost you needed. When you feel that fatigue coming on why not try some simple swaps instead of that extra cup of coffee, a glass of filtered water can often do the trick Staying hydrated throughout the day will do more positive good than drinking coffee. Hands up if your guilty of this #infertilityawarenessweek #gettingpregnant #tryingforababy #tryingtogetpregnant #menstrualmovement #naturalfertility #pregnancyprep #journeytobaby #womenshealthmatters #womanproblems #fertilitydoctor #fertilitycommunity #femininecare #menstrualhygiene #fertilitycoach #period #wholistichealth #womeninwellness #pregnancyhormones #mamahoodcommunity #healfromwithin #naturalhealthcare #unexplainedinfertility #fertilityawareness #tryingtoconceive #momswhowork #healyourbody #hormonehealth #menstruationmatters #periodpositive See more

Do you keep track of your cycle? If so, how do you do that? Period apps are amazing for this; they make it so easy to do and you can keep track of every important detail. If you havent seen it, scroll back to my previous post on which apps I recommend.... So why is it so important to keep track of your cycle? Keeping track of your period helps you monitor your symptoms, regularity and so on, and this data record can help you learn more about yourself than you may realise. Here are some ways it could benefit you: You can begin to understand unique patterns, simply by recording when your period begins and ends. You will be better equipped to know exactly when youre fertile.Your fertile window includes the days leading up to ovulation and a bit after. The average window begins 5 days prior to ovulation and you can still have a chance to conceive up to 24 hours after ovulation. You will be more aware of your overall health and wellness which is so important. Your cycle is a window into your overall health. If your periods are very irregular or heavy these could be signs of other health issues or stress. You will be able to understand your moods a lot better, simply checking the app will tell you what phase youre at in your period which can often explain how youre feeling and this can help you better manage your moods. Using an app to track your periods is the best thing you can do, its incredibly easy and comes with so many benefits! Do you use a period tracker? If so, which one? Let me below See more

Have you signed up for my webinar yet? Get your seat before its too late! One of the big things women battle with is hormonal imbalances and this has such a profound effect on your everyday lives.... These imbalances are why you may suffer with those awful PMS symptoms and irregular periods. The good news is you can fix this and thats where my webinar comes in. I will be sharing exactly how you can say goodbye to these struggles with ease. Here is exactly what you will be able to learn: How your hormones fluctuate throughout the month How to tell if you have too much estrogen, not enough progesterone, and too much testosterone Why you have certain symptoms at certain times of the month What your PMS symptoms say about your hormones Why it is important to balance your hormones before trying to conceive Should you test hormones? Next steps if your hormones are out of balance Sign up for your seat now, click the link in my bio! #infertilityawarenessweek #gettingpregnant #tryingforababy #tryingtogetpregnant #menstrualmovement #naturalfertility #pregnancyprep #journeytobaby #womenshealthmatters #womanproblems #fertilitydoctor #fertilitycommunity #femininecare #menstrualhygiene #fertilitycoach #period #wholistichealth #womeninwellness #pregnancyhormones #mamahoodcommunity #healfromwithin #naturalhealthcare #unexplainedinfertility #fertilityawareness #tryingtoconceive #momswhowork #healyourbody #hormonehealth #menstruationmatters #periodpositive See more

Do you have a self care routine? Self-care is everything . We run such busy lives and so often we put ourselves on the bottom of the priority list. ... Not caring for ourselves and showing ourselves kindness can have a seriously negative effect on your hormones. Here are a few tips that will help bring harmony to your life and balance to your hormones: Unplug to de-stress - give yourself some designated phone-free time. Did you know that the constant ringing and buzzing of your phone can actually create micro stressors that negatively impact your adrenal health? Quiet time can reduce stress and keep those adrenals healthy. Increase plant-based meals. Plant-based meals are key in helping your liver process hormones more efficiently. They also help your digestive system remove excess hormones (digestive health is related to hormone health). Bring on breathing techniques This can soothe your nervous systems and relieve tension. Get your smoothies on. Smoothies are a great way to get a lot of extra nutrients easily. Try using nutrient-dense ingredients to reduce inflammation and support hormone health. If you add 2 tsp of fresh ground flaxseed per day, this will help your body balance estrogen! How easy are these tips? They dont require much time and can very easily be implemented into your daily routine. Why not give them a try and see the difference? Tell me, what is your go-to activity for a little self-care session? PS. Check out my free hormone webinar in bio for more info! See more

What does Progesterone do Are your progesterone levels too low? How can you tell? Progesterone is often called the relaxing hormone and its job in your body is to balance the effects of estrogen ... Progesterone is most dominant after your period and after ovulation and it likes to stick around for the whole second half of your cycle. Ok, so what exactly is progesterone responsible for? This amazing hormone is totally responsible for maintaining and controlling the uterine lining ok why do I need to know that? Well progesterone helps maintain this lining during pregnancy and regularly your progesterone levels will drop and this will cause the lining to shed which in turn will start your period. If your progesterone levels are too low, this can cause recurrent miscarriages or difficulty becoming pregnant. So, as you can see its a super important hormone and one we really need to make sure is balanced. Signs that your period is using to tell you that your progesterone could be out of balance? Irregular cycles - being too long, or too short Period pain PCOS Spotting mid-cycle Hormonal acne Mood swings, anxiety and depression Fatigue Weight issues Headaches/migraines All these symptoms leave you feeling awful, negatively affecting your day-to-day life. It is so important to get your hormone health into balance! Not sure where to start? Send me a DM or click the link in my bio! #infertility #ivf #fertility #ttc #infertilitysucks #ivfjourney #infertilityawareness #ttccommunity #pcos #infertilityjourney #ttcjourney #pregnancy #infertilitysupport #endometriosis #fertilityjourney #infertilitywarrior #ivfsupport #ttcsisters #icsi #ttcsupport #iui #infertilitycommunity #ivfwarrior #ivfcommunity See more

FREE WEBINAR! Hormones and Periods As women we go through a lot am I right? ... Balancing your hormones and getting rid of those awful periods and PMS symptoms would be a dream. Well, there is actually a simpler way and it is most definitely worth the effort! So, if you want to live a life free of periods that leave you feeling awful, PMS symptoms you cannot control, and just not feeling yourself then this is definitely for you. Still not sure? Try the exercise below: Hold your hand and put a finger down every time a statements relates to you: You are a busy working woman juggling a lot You are feeling more stressed out than normal You are having irregular periods You are feeling more anxious than normal You cant explain your weight gain Your skin has completely changed You are wanting to start a family/ improve your fertility If you put down at least 3 fingers then this webinar is for YOU! Click the link in my bio and save your spot for my upcoming webinar on Monday May 25th at 10am PST. Spots are filling up quickly and I wouldnt want you to miss out Let me help you bring your hormones back into harmony . . . . . . #naturopath #naturopathy #naturopathicmedicine #naturopathicdoctor #health #nutrition #wellness #naturalmedicine #functionalmedicine #herbalmedicine #homeopathy #holistichealth #guthealth #herbalist #naturopathic #healthyliving #womenshealth #healing #holistic #foodismedicine #naturopathichealth #naturalhealth #naturopathyforliving #fertilityawareness #fertilitytreatment #hormonebalance #hormonehealth #fertilitysupport ##fertilitytips See more

HELP I need your help! I am creating a new program that will help women to balance their hormones. This program will consist of:... Doing a DUTCH hormone test Eliminating PMS Increasing energy Decreasing stress Preparing the body for a healthy, happy, pregnancy! I would love to hear your creative ideas on names for this program! Drop your ideas in the comments below #naturopath #naturopathy #naturopathicmedicine #naturopathicdoctor #health #nutrition #wellness #naturalmedicine #functionalmedicine #herbalmedicine #homeopathy #holistichealth #guthealth #herbalist #naturopathic #healthyliving #womenshealth #healing #holistic #foodismedicine #naturopathichealth #naturalhealth #naturopathyforliving #fertilityawareness #fertilitytreatment #hormonebalance #hormonehealth #fertilitysupport ##fertilitytips See more

Do you know if you have heavy periods?? You should lose around 3 tbsp. of blood per period (= 50 ml) Less than 25 ml = very light period... More than 80 ml=very heavy period. How to measure? 1 fully soaked regular pad or tampon = 5 ml (1 tsp) Super tampon = 10 ml (2 tsp) 10 fully soaked regular tampons/pads OR 5 fully soaked super tampons/pads = 50 ml Heavy period means more than: 16 fully soaked regular tampons 8 fully soaked super tampons 2.5 full diva cups What causes heavy periods? Copper IUDs Anovulatory cycles Thyroid disease Coagulation disorders Endometriosis Adenomyosis For MOST women it is due to a hormone imbalance: Estrogen excess (other symptoms: breast tenderness, PMS, fibroids) Why does it matter? Estrogen excess often comes along with low progesterone What is estrogen excess caused by? High production by your ovaries Environmental excess Impaired liver function/detoxification Gut imbalance causing impaired estrogen metabolism #naturopath #naturopathy #naturopathicmedicine #naturopathicdoctor #health #nutrition #wellness #naturalmedicine #functionalmedicine #herbalmedicine #homeopathy #holistichealth #guthealth #naturopathic #healthyliving #womenshealth #healing #holistic #foodismedicine #naturopathichealth #naturalhealth #integrativemedicine #naturopathyforliving #fertilityawareness #fertilitytreatment #hormonebalance #hormonehealth #fertilitysupport ##fertilitytips @ British Columbia See more

Want every day to feel as good as Friday? You are an enthusiastic, hard working woman who became an entrepreneur to create freedom, balance, and wealth for you and your family. This excitement and drive turned into eating on the run, never being able to shut your brain off, and complete exhaustion (and maybe even depression).... You doubt yourself, wondering why you got into this in the first place. You think it would be easier to quit and go back to 9-5 but you know this would crush your soul. You feel stuck, you feel anxious, and you know you cant keep feeling this way. Imagine this.. What if you could decompress and be present in the moment so you could fully enjoy time off between work? What if you were focused, driven, energetic, but also felt calm and at peace? What if you were not living in standby but actively engaged and fully present with what you are doing in your business and creating. What if you felt good about the decision you made to be an entrepreneur and were actually able to create the freedom in your schedule you had planned? I have created something to help get you all of these things Beyond Burnout is a 3 month program that includes hormone testing, accountability, and regular access to me to have all of your health Qs answered and make sure you are getting the results you need. I am launching a beta program for 40% off the regular price. THIS PRICE IS ONLY AVAILABLE FOR THE NEXT TWO DAYS!! After this, it will increase to $1500 USD for the program. Send me a DM now to save your spot and join the awesome group of women who have already joined. #beyondburnout #selfloveclub #selflovery #selfloveisthebestlove #selflovefirst #selflovematters #selflovetips #selflovewarrior #selflover #selflove#trusttheprocess #trustyourgut #trustyourpath #trustyourself #trustyourjourney #trustyourheart #trustyourintuition #trustyourbody #listen #listentoyourbody #listentoyourheart

Are you trying to go to sleep but cant shut your brain off? You start making notes in your phone for the next day (under the blanket while trying to not wake your spouse) and end up dragging yourself out of bed the morning?? Do you feel like you dont have time to fit anything else in your schedule and feel guilty for taking a break? ... Are you worried that because you are working so much you are missing out on quality time cuddling on the couch with your spouse? Or maybe you are cuddling but your brain is so busy with ideas and worries that you dont feel fully present? What if you woke up with tons of energy, went to sleep like a baby, and could be fully present with your spouse and clients? What if you had less to do, had more time to relax, enjoyed life more, but still made good money? What if you could say no without feeling guilty? I know you (mostly) know what you need to do to feel better but you just arent doing it. Do you need someone to keep you accountable? Do you need someone to help you sit down and make a plan? Do you want to optimize your health and learn about your hormones? If you are ready to say yes! to yourself and your health comment with an emoji below! Do you want to be part of a group of powerful women who are going to take control of their health so they can have the freedom, happiness, and connection they desired when starting their business? We want you there too! Send me a DM to join the Beyond Burnout program! #selflove#bossbabetribe #femalebusinessowner #beyondburnout #hersuccess #bossbabemovement

To the man who... Makes me laugh every single day Cooks amazing (and healthy!) food with pure joy Listens carefully when people speak to him... Somehow knows a little bit about everything Can immediately connect with people and make new friends Travels the world with his stomach (aka. the best travel partner) Always looks on the bright side (and convinces me to do the same) Thinks to (and does) cook our friends lasagne when they have babies Quit his job to help me at the clinic while doing his Masters Is the definition of chill @gaberoywright I love you & couldnt imagine my life without out. Thank you for all of your support. Thank you for bringing joy to my life and everyone elses around you. You seriously rock Happy Valentines day! Tag someone you @n8images #valentines #valentinesday #dreamteam #love #iloveyou #hearts

Join me for tea! LIVE Q&A this Thursday at 9:30 am PST! Do you have any questions you want to ask me? Joint me this Thursday on IG live for a Q&A. ... I will be hanging out from 9:30-10:00 am PST to answer any questions you have! Cant make it? Write your questions below and I will answer them and post a recap. See you there!! #entrepreneurburnout #burnout #contentmarketing #socialmediamarketing #empower #bossgirl #createyourhappy #buisnesscoaching #businessmindset #doyoubelieveinmagic #empoweringwomen #buildingbossladies #womeninbusiness #caffeinateandconquer #businesscoachforwomen #womeninleadership #lifestylecoach #womenwithambition #mindfullness #womeninspiringwomen

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Did you know stress can affect your digestion? Not only can stress affect bowels (anxious poos) and worsen symptoms for people with autoimmune diseases such as ulcerative colitis and crohns, it can also affect your microbiome (the bacteria in your gut). In fact, new research says that a large percentage of people diagnosed with IBS actually have a form of bacterial imbalance called SIBO.... There are many different causes of SIBO including long term antibiotic use, chronic constipation, and surgery. Stress can cause SIBO by decreasing stomach acid and weakening the immune system so your body has a hard time staying in balance. I treat people with SIBO ALL. OF. THE. TIME. It is super common and there is A LOT that can be done. Wondering if you have SIBO? Check out my blog post on my website (https://dramandachay.ca/a/can-treating-sibo-relieve-my-ibs/)! Picture by @gaberoywright

Low motivation and energy? *Save this post for later & check out my IG story for more info!* With the winter weather, many patients experience SAD (seasonal affective disorder) or worsening depression. One of the main reasons is low vitamin D in the fall and winter. There is a lot of research saying that taking vitamin D before the onset of the dark winter (aka. end of September or early November) can help prevent depression.... I always recommend patients have their vitamin D levels checked to see where they are at and adjust their Vitamin D dose accordingly. Vitamin D is a fat soluble vitamin so taking too much can cause your body harm. However, if your Vitamin D levels are low on your blood work, you can safely take a higher dose (which will help you feel better faster) while monitoring your blood. Five keys to preventing and treating SAD: a. Vitamin D supplements (1000-2000 IU/day is generally safe for most adults, however always check with your ND or MD before starting supplements. Also note, most vitamin D products are from lanolin & not suitable for vegans.) b. SAD light (at least 10, 000 lux, 10-30 mins/day) c. Exercise (at least 30 mins/day getting your heart rate up) d. Community (spending time with friends and family you love) e. Having a purpose (for example: having a pet to take care of, a hobby you love, volunteer work you love, a community group you participate in, etc.) What do you do to keep your energy and mood up in the winter? #sad #depression #depressed #mentalillness #mentalhealth #lowmotivation #peaceful #peace #positivity #peaceofmind #vitamin #sunshine #community #fatigue #livebetterlonger #drchay

Have you heard about Adrenal fatigue? *save this for later* Adrenal fatigue is a term used to describe chronic stress. (Note: I am not a big fan of the term adrenal fatigue because it doesnt accurately describe what is happening. Most people are familiar with this term so I will use it, but the technical term is HPA axis dysregulation).... There are TONS of women (and men!) that come to the clinic feeling exhausted, burned out, frustrated, anxious, and cant sleep. Some of these people experience physical symptoms such as muscle weakness or strange sensations on their skin. They have been worked up by EVERYONE and have been told they have absolutely nothing wrong with them. But they know they do because they feel like crap. If you are forever tired, stressed out, and completely overwhelmed and told you have nothing wrong, you might have HPA axis dysregulation (adrenal fatigue). Want to learn more and what do about it (yes, you can feel better!!)? Check out my blog post on my website https://dramandachay.ca/article/. @gaberoywright

How to start treating burnout? In my Naturopathic medical practice I treat burnout A LOT! Because of my experience, I had a colleague ask me where I usually start with treatment and I wanted to share it with you so you can start improving your health. Everyone is different, so looking at the individual is key.... We all have different things that are causing us to feel overwhelmed so the first place I start is by asking: What in your life is the most imbalanced? Maybe you work too much, maybe you bring your work home, maybe you are always worried about money, maybe you are always worried about your body, maybe you are a student and overwhelmed with school (maybe you are all of these!). What causes YOU the most stress? Once you have identified this, the next step is finding out what your goal is. For example, if you work all day from 9-5 and each evening for 1-2 hours maybe your goal is to not work in the evenings at all. However, you are probably thinking this is impossible, how could I get everything I need to get done if I am not working all of the time?. Trust me, with some small changes we can get you there! From this, we work together to find small, achievable goals to get you to your ultimate goal. What if you only worked 1 hour per night instead? Or you chose 2 days and worked only 2 hours those days? What would be the best and worst things that could happen? The next step is figuring out what would you need to do to make this happen. Maybe you need to say yes to less. Maybe you realize that you are more productive in the morning and can get 3x as much work done if you get up early once a week. Maybe you need to let go of your expectation to be able to be everything to everyone. Maybe you need to meditate more. Whatever it is, once you figure it out slowly work on changing your routine and be gentle with yourself. Photo by @n8images, with the lovely @dr.chelseacole

Happy holidays!! I hope you find time to enjoy and relax with friends, family, and loved ones this festive season! #happyholidays #christmasjoy #selfcare #selflove #naturalhealth #taketimeforyourself #recharge #replenish #gifts #family #familytime #togetherness #peaceonearth #merrychristmas

How can you eat so healthy all of the time? The answer: I dont. Healthy eating is all about balance. It is a lot easier to eat an anti-inflammatory Mediterranean diet most of the time if I allow myself to have treats or more unhealthy food once in a while as well.... My general rule of thumb is 80:20. This means 4-5 days per week, try and eat a healthy diet and 2-3 days a week you can be less strict. This doesnt mean you should gorge on pizza, beer, candies, wine, sugary drinks, pastries, and loads of caffeine all weekend when it arrives. However, it does mean that you can be gentle with yourself and allow yourself the freedom to have pizza and beer with friends without feeling guilty. Sometimes the stress of being extremely strict with your diet can be more detrimental than allowing yourself the freedom to enjoy a treat without feeing bad about it. [Some people are of the all or nothing variety and need to be strict to maintain a healthy diet and thats okay too.] The key is finding what works for you and being gentle with yourself when you do indulge. Truly enjoy your treat this week! @gaberoywright #naturopathicmedicine #naturopathic #healthylifestyle #selfcare #naturalnutrition #balancedlife #balanceddiet #wellness #wellnessthatworks #selflove #wellbeing #worklifebalance #naturopathicdoctor #relax #dietmindset #livebetterlonger #kootenays #rossland

Thank you so much for your continued support! It means so much to me! I appreciate the time community members took to recognize us!

Persimmon season is here! Persimmons are rich in antioxidants, beneficial tannins, and vitamin A. They come in two main varieties: Hachiya and Fuyu. Hachiya are larger and heart shaped and must be completely ripe and soft before eating, otherwise they taste bitter and astringent. Fuyu are smaller and more squat. They resemble a tomato in shape and are ready to eat while still firm. ... Make them into this delicious salad. Recipe is on the website and link is in the bio! @gaberoywright #persimmonseason #healthylifestyle #plantpowered #watercress #salad #healthydiet #eatclean #cleandiet #cleanfood #naturalhealth #nutrition #foodstagram #eatyourgreens #plantbased #wellness #vegetarianrecipes #wholefoodsplantbased #foodismedicine #kootenays #rosslandbc #rossland #kootenayliving

Frustrated & Fatigued? Here are some simple tips for increasing energy and decreasing stress: 1. Know & respect your boundaries - Nothing adds more stress than trying to live up to everyone elses expectations and saying yes to everyone. Know your limit and say yes to things that will make you happy and no to things that will add to your stress.... 2. Manage your time wisely - Set priorities knowing you can only accomplish so much in one day. Listen to yourself and if you do not feel like completing a task, switch gears and do a task you DO feel like doing. You can get back to the other task when you feel more motivated. 3. Craving a chocolate bar or sugary latte? Have some fruit & protein instead! - I know this is hard but sugar can make you irritable and give you an energy crash. Fruit has more fiber and antioxidants that are beneficial to your health and happiness, and adding protein (such as seeds and nuts) will keep your blood sugar, and therefore energy, more stable. 4. Practice deep belly breathing - When you are feeling overwhelmed stop and put your hand on your belly. Take 2 minutes to breath in through your nose for 5 seconds and breath out through your nose for 5 seconds. 5. Add supplements to support your time of stress - Times of increased fatigue and irritability are the best time to be supplementing with vitamins, minerals and herbs #naturopathicmedicine #naturopathicwisdom #naturopathicdoctor #womeninmedicine #wellness #selfcare #burnout #kootenays #rossland #rosslandbc #managinganxiety #livebetterlonger #healthplan #mindfulness #fulllife #reclaimenergy

Happy Halloween everyone!! #halloween #pumpkincarving #pumpkins #trickortreat #halloweencostumes #spiders #halloweenmakeup #halloweenmovies

The health benefits of Gratitude. This seems like a weird thing to talk about, however practicing gratitude can be transformative for patients who are feeling burned out, overwhelmed, anxious, or depressed. For many patients, the thought of starting their work week, having a seemingly endless to-do list, never having time for self care or a vacation can make them feel stuck and hopeless.... When we start thinking we are stuck and hopeless and repeat this to ourselves enough times, it becomes extremely difficult to break the cycle. Not only are we reinforcing this pattern of negative thinking, we were already wired to think negatively in the first place (check out the book Hardwiring Happiness for more information about this subject!). Taking time to be actively grateful for what you do have in your life can transform how you see your day to day. This week my mom was here visiting from Saskatchewan and I was extremely grateful for the opportunity to see her (she is in the picture with me ). Today, I am grateful that I had five minutes before seeing patients to meditate. It doesnt matter if what you are grateful for is be big or small, just the act of paying attention and pausing to enjoy these things is what will make the difference. What are you grateful for today? #naturopathicmedicine #naturopathicdoctor #naturalmedicine #mentalhealth #positivethinking #positivethoughts #gratitude #gratefulness #wellness #rossland #rosslandbc #kootenays #naturalwellness #hardwiredforhappiness #perspectiveshift #shiftyourmindset

My #1 tool to calm worry and overwhelm Do you ever have that moment where everything is going well then you start thinking about something random such as what if someone I love was in a terrible accident then you mind starts to spiral? ... Once you are in this worry cycle it is super hard to escape it. I was taught a grounding exercise several years ago that always helps me break the cycle! You can practice this anywhere, anytime without anyone even knowing. Grounding steps: 1. Feel your feet on the floor (really feel how the floor feels beneath your feet & toes) 2. Go through 5 things you feel (eg. I feel my hands on lap, I feel my toes in my shoes, I feel my shirt on my shoulders, etc.) 3. Go through 5 things you see & really study them (eg. I see the blue clock sitting on my desk, I see the flower patterned mug holding my tea, etc.) Thats it! Just go really slowly and keep repeating until you have broken the cycle. When you first start you might have to do this many times throughout the day. You are in the process of re-training your brain to not start the worry cycle and this can take some time, be gentle with yourself! Have the worry cycle before sleep? No problem. Just do the same thing as above, except feel the back of your body on your bed and instead of going through things you see, just do 10 things you feel. #naturopathicmedicine #wellness #grounding #calm #calming #mentalhealth #minimeditation #naturopathicdoctors #womeninmedicine #selfcare #mentalretraining #neuralpathways #livebetterlonger

Happy Friday (and fall!) everyone!!. #fall #rossland #theweeknd #friday #frinally #pumpkinspice #naturetherapy

Did you know that low progesterone can cause anxiety? When my typical treatments arent working, other causes have been ruled out, or patients have clear symptoms of low progesterone, this can be the cause of their anxiety. ... To figure out where their levels are at, I test their hormones with a DUTCH hormone test. I have seen quite a few women 20-early 40s with progesterone levels the same as women who are in menopause (ie. very low!)! With progesterone this low, working on increasing it massively decreases their symptoms of anxiety. Think you might have low progesterone? Here are some other possible symptoms to consider: -Menstrual irregularities -Infertility or difficulty getting pregnant -Depression, mood swings -Headaches -Acne #lowprogesterone #lowprogesteroneproblems #hormonebalancing #hormonebalancingnaturally #womenshealth #naturalhealth #naturopathicmedicine #naturopathicdoctors #naturopathicphysician#dutchtest #dutchtestexpert #naturalmedicine #wellness #naturalwellness #livebetterlonger #rossland #kootenays #hormonetests

Happy Friday!! Relax a little this weekend and indulge in this mostly healthy treat. Yes there is sugar and dairy but healthy eating isnt about absolute restriction! "Grilled figs with orange zest -8 ripe figs, cut in half -1 tbsp lemon juice... -1 tbsp lime juice -3tbsp dark muscovado sugar -4 thyme sprigs, 2 whole 2 with leaves picked -1 orange, rind shaved in one long strip from half, zest from the other half 1/2 cup mascarpone 1/2 cup greek yogurt 1 tbsp icing sugar (use organic product whenever possible) To start mix citrus juices, 1 tbsp brown sugar, orange rind, whole thyme, and a pinch of salt together in a bowl. Add 1 tbsp water. Mix well and add figs stiring to coat. Marinate 30 min Whip together maxcarpone, yogurt, and icing sugar - refrigerate Preheat broiler: move figs from bowl to baking sheet split side up and sprinkle with remaining brown sugar. Broil at a safe distance for roughly 10 minutes. While the figs are grilling reduce the leftover marinade by half in a smallpot by boiling. To plate put a few figs in a bowl, a dollop of cheese mixture, pour over the reduced marinade and garnish with picked thyme and zested orange! Let me know what you think! Adapted from Plenty more by Yotam Ottenlenghi #naturalfood #relax #80/20 #naturalhealth #from scratch #delicious #healthydesserts #healthydessert #healthyrecipes #wholefoods #indulge #figs #healthyfruit #weekend #livebetterlonger #naturopathicdoctor #yotamottolenghi

Vitamin D & Depression With the rainy weather, many patients experience SAD (seasonal affective disorder) or worsening depression. ... One of the reasons for this is low vitamin D in the fall and winter. There is a lot of research stating that taking vitamin D before the onset of the dark winter (aka. right now or even a few weeks ago) can help prevent depression. I always recommend patients have their vitamin D levels checked to see where they are at and adjust their Vitamin D dose accordingly. Vitamin D is a fat soluble vitamin so taking too much can cause your body harm. However, if your Vitamin D levels are low on your blood work, you can safely take a higher dose (which will help you feel better faster) while monitoring your blood. Five keys to preventing and treating SAD: Take Vitamin D supplements (1000-2000 IU/day is generally safe for most adults, however always check with your ND or MD before starting supplements. Also note, most vitamin D products are from lanolin & not suitable for vegans.) Use a SAD light (at least 10, 000 lux, 10-30 mins/day) Exercise (at least 30 mins/day getting your heart rate up) Engage with community (spending time with friends and family you love) Having a purpose (for example: having a pet to take care of, a hobby you love, volunteer work you love, a community group you participate in, etc.) #sad #seasonalaffectivedisorder #vitamind #vitaminddeficiency #supplements #naturopathicmedicine #naturalmedicine #wellness #health #livebetterlonger #rossland #kootenays #naturopathicdoctor #prevention #stopdepression #naturalhealth #naturalhealthcare

My arsenal for preventing and treating colds and flus! I have had many patients come in the last few weeks with an end of summer viral infection that is taking weeks to go away and wanted to share some tips. ... I was able to avoid getting sick last year with the formula below and with cold and flu season just around the corner, I wanted to share this with you! As soon as I start feeling just a bit sick, here is what I do to start feeling better ASAP: Start one or all of the supplements listed in this post (& continue for 2-3 days after I am feeling better to make sure it doesnt come back!). REST. As soon as I start feeling just a little bit under the weather, I sleep. This allows my body to use all of its energy to fight the infection. Decrease the amount of "STUFF" on my to-do list. This one is massive and took me a long time to actually implement. As much as you think you need to get absolutely everything done on your to-do list, I can guarantee that you dont and everything will be fine. If you keep pushing yourself not only will you get sick, but it will last a lot longer and you wont be able to get all of that stuff done anyway. Be gentle with yourself :) If you want more information, I have written a longer article on my website called 10 tips for preventing colds and flus. Please share any tips or tricks you have for preventing colds and flus below! #wellness #naturopathicdoctor #naturalsupplements #andrographis #adp #emulsifiedoregano #coldandfluseason #naturalmedicine #prevention #fluprevention #flupreventiontips #health #naturopathicmedicine #herbalmedicine #tinctureswork #herbaltinctures #rest #slowdown #empowerment #womeninmedicine

Now hiring: Rockstar ND! We are growing to better accommodate our patients and open up more office hours! I am looking for a Rockstar ND who wants an epic lifestyle. Check the link below for more info & to apply! https://dramandachay.ca/article/now-hiring-rockstar-nd/