Dr. Ana Raquel Freire, MMed., ND
10 Cottrelle Blvd. Unit 101 Brampton, ON, Canada

Work-From-Home Fatigue | Do you also make this face when you’re over it?! just me? Okay! Joking aside, working from home has afforded us the ability to, well, continue working. And I do admit I love being able to stay cozy inside .BUT the monotony of it all can ware on us in more ways than one! Here are 6 strategies to try to avoid work-from-home fatigue and burnout... Reduce unnecessary stressors Burnout stems from prolonged periods of stress. The more stressors we deal with, the more likely it is for us to burn out. News flash: we’re not meant to be in high stress mode 24/7! This is easier said than done, but if you try to prioritise the things you need done vs. the things you feel you should do, it might make it more clear. Make sure those priorities are realistic and leading to bigger goals When we say yes to everything, it’s easy to fill our schedule to the brim leading to feelings of overwhelm and eventually burnout. Take a step back and focus on the one thing that deserves attention and work your way down that list. Know that you might not get to everything! And that is OK! Structure your day I know more rules?! It may seem counterintuitive, but a daily structure can lesson feelings of overwhelm and fatigue. Scheduling focused intervals of work time makes it easier to stick to the task at hand. Just remember to schedule in those breaks too! Wind-down time is essential Remember your day is not all about work set time aside for the things that ease stress and bring joy dance party, stretch, a rewarding bath. Rest and sleep are an essential part of our health too, so if we want to avoid burnout, we can’t skimp! Self-Awareness Bringing more self-awareness to how you are feeling - mentally, emotionally, physically, and spiritually - is a great tool to gauge how you’re doing. Avoiding burn out is all about recognizing the signs before it’s too late. Remember to check in with yourself on a regular basis and be honest! Find support It can make a huge difference when we are able to talk to others that understand what we’re going through. Colleagues, mentors, and coaches make great sounding boards

The dreaded bloat! Bloating is a common symptom experienced by the majority of people at some point in their life. It can, however, become something you see more often then not. So, what gives?... There are many causes for bloating. To help heal, it’s important to get down to the underlying cause Some common causes include: Constipation IBS Food intolerances Celiac disease Hypothyroidism (aka low thyroid function) SIBO The conversation doesn’t end there. Sometimes the reason behind our bloating is how we are digesting to begin with. Do you eat on the go? Do you eat while working? Do you chew twice and wash it down with a cold glass of water? Is your stomach acid low? All these things can have a major impact on how well our bodies are able to break down our food for proper absorption. What can you do today? Start by avoiding liquids in and around your mealtime Chew your food well and without distractions *put down your phone, I implore you* Keep hydrated and make sure you’re eating an adequate amount of fiber Get moving; activity is a great way to get our digestion going Part 2 coming soon!

Maybe if I didn't write a novel it wouldn't be such a struggle Who can relate?? .... . . #hotgirlshit #bossmoves #thegrind #workworkandmorework #relatable #isittheweekendyet #reelsinstagram #naturopathicmedicine #naturopathicdoctor #peelregion See more

Feeling burnt out What does that even mean?! Stress is inevitable, yes, but, the more we ignore major stressors in our life, the more likely it is that over time we will feel burnt out!... Burn out can leave you feeling exhausted, overwhelmed, and unable to cope with life. And nobody wants to feel this way! Here are a few questions to ask yourself: Do you wake up tired even if you go to bed early? Do you feel tired all day long, only to feel wired before bed? Do even small tasks feel like they take more energy than you can afford? Do you feel overwhelmed with responsibilities to the point where you don’t want to do anything? This type of exhaustion may, and often will, show up in our body also Are you prone to the cold and flu? Do you feel nauseous for no apparent reason? Do you experience frequent headaches? Cortisol the hormone associated with stress can be an underlying player. When we’re in fight or flight mode (re. pumping out cortisol) this will affect our blood sugar levels, thyroid function, and modulate inflammation The makings of feeling unwell Think you need help getting your cortisol in check? Are you on the verge of burn out? Book a visit with me and let’s get you feeling better!

Send your love and keep moving!Some people are not going to approve of how you do you! Believe me, as a person-pleaser and perfectionist, that’s a tough pill to swallowbut I’ve earned my tough skin and I’m better for it! As an immigrant kid, as a lone wolf, as a previous medical doc who then went the route of naturopathic medicine, I know people have their opinions. But they’re just that THEIR opinions!... I’m secure in my knowing. I am where I am meant to be. Doing the work I know makes a difference. And I couldn’t be happier. No justification needed. Sooo set your eyes on the prize, put on that killer song, and go forth knowing your unique self can conquer whatever you want . . . #naturopathicdoctor #naturopath #careerplanning #careeradvice #careerchange #careergrowth #lovemycareer #selfempowerment #selfworth #empowered #lawofattraction #selfgrowth #manifesting #intention #manifestationmagic #manifestationmonday #hellomonday #setyourintentions #sheisfierce #peelregion

Anxiety, help! It’s no surprise that anxiety is on the rise during times like these and that is normal! Having said that, normal isn’t necessarily optimal. And while we may be diligently working on our stress management skills, sometimes we need the extra hug in the form of supplementation... Some of my favourites include: L-theanine By impacting the activity and concentration of neurotransmitters, such as serotonin and dopamine, this amino acid helps reduce the symptoms associated with anxiety. GABA GABA is the brain's main inhibitory neurotransmitter. This means that it helps our body and mind relax. Low levels are often implicated in feelings of anxiety, restlessness, as well as difficulty sleeping. Magnesium This mineral plays a role in almost every system of our body. As it relates to anxiety, magnesium helps convert tryptophan into serotoninthe happy chemical. Magnesium is also needed to maintain healthy levels of GABA. For more on this powerhouse check out my previous reel Passionflower Often used in cases of restless sleep, this supplement has similar results to anti-anxiety medication as seen in some studies. Due to its role in also regulating GABA levels, it reduces the symptoms of anxiety and potentially improves memory! Ashwagandha Ashwagandha has been used in Ayurvedic medicine for centuries. As an adaptogen, it helps to buffer stress, aiding our body in building more resiliency. Helping to block the stress pathway in the brain and reducing cortisol, it helps reduce symptoms of anxiety and improve sleep. Have you used any of these before? Comment down below . This post is meant for informational and educational purposes only. As such, it is not intended to take the place of medical advice or treatment from a personal physician. Always speak to your healthcare professional before beginning any new dietary or supplement regimen . #supplements #overcominganxiety #naturalsupplements #anxietytips #anxietywarrior #supplementsthatwork #mentalhealthadvocate #mentalhealthishealth #anxietymanagement #mentalhealthadvocacy #anxietycoach #bestsupplements #peelregion #naturopathicdoctor