Dr. Christine Novokowsky, ND
87 Main Street East L3M 1N6 Grimsby, ON, Canada

Fetal position each month? It does NOT have to be that way Some simple diet + lifestyle changes can make a big difference! 1 Regular exercise find something you enjoy that’s gets you moving at least a few times a week.... 2 Eat LESS sugar + processed foods - which can contribute to inflammation and pain. 3 Eat MORE veggies - especially lots of leafy greens and cruciferous veg (ie broccoli, kale, cauliflower, etc) awesome sources of fibre, to support gut health for proper hormone metabolism, and these also provide minerals like magnesium and calcium that have been shown to reduce cramps. 4 Eat MORE healthy fats ie seafood, nuts, seeds, avocadoes which also provide lots of important minerals, and fight inflammation. 5Chill out on the caffeine high caffeine intake is linked with a higher risk of painful periods. 1 cup a day is probably fine, but maybe consider cutting back if you’re someone who usually reaches for that third one.. A bit of discomfort with periods can be normal, but if you’re consistently popping painkillers and cramps are interfering with your day to day it’s definitely important to investigate this further! Period pain might be common, but that does NOT mean its normal, and does NOT mean there’s nothing we can do about it! Send a DM my way if you’d like to get to the bottom of your cramps for good

One of the most common supplements I prescribe - MAGNESIUM Up to 70% of us may be deficient in North America! Typical diets are lower in the foods that provide it, and soil is becoming more and more nutrient-poor (meaning even if we are consuming the plant foods that contain magnesium, we may still not be getting as much as we need). When it comes to hormonal health, supplementing magnesium can be a lifesaver for period cramps, premenstrual migraines and anxiety, and ca...n also help improve insulin sensitivity (important in PCOS)! Magnesium is also needed for a WHOLE BUNCH of processes in the body, including things like muscle and nerve function, energy production, regulating blood pressure, heart rhythms and bone health. There’s boatloads of supplements out there, and magnesium comes in a lot of different forms (ie citrate, bisglycinate, threonate) that affect how its absorbed / functions. SO (like with all supplements!) it’s always best to speak with someone knowledgeable to make sure you’re taking the right form and dose for your specific needs

One of the best things to come out of this crazy year is definitely having this little scruffer to come home to each day It’s hard to believe there’s only 3 more weeks left of 2020! That means only 3 more weeks to make the most of your benefits!! At times, this year seemed to be reallllyy dragging on, but its also flown by in a way too - its all a blur!? - anyone else feel this way?... I have been overwhelmed with gratitude reflecting on this year, for still being able to work through all this madness, and for patients that have been amazing at adapting to changes in the clinic, and being open to virtual visits too. I've been inspired by those that have taken this year as an opportunity to slow down and make positive chnages to their health, and also by those that have reached out for support and trusted me during these challenging times. If you're in need fo some extra care and guidance to get through these next few months, to start feeling better before the year is over, or to set yourself up for success in 2021 - I'm here Virtual and in-person appointments are available, online booking through the link in my bio #naturopath #naturalmedicine #womenshealth #hormonalhealth #hormonebalance #happyhormones #pms #fertility #pcos #guthealth #2020 #stressmanagement #dogsofinstagram #hamont #grimsbyontario

Acupuncture for Fertility Research shows it may increase the chances of conception from IVF treatments. The teeny-tiny needles may help by:... Encouraging blood flow to the pelvic region Better blood flow, delivering fresh oxygen and nutrients to the uterus and ovaries, may help with the implantation of an embryo Stress Reduction - The insertion of needles at specific points may help calm an overactive nervous system, but I also think forcing someone to lie still in a quiet, dim room might have something to do with its relaxing effect We know stress has a negative impact on both male and female fertility, and of course trying to get pregnant in itself can be an incredibly stressful journey. We can’t eliminate all sources of stress in our lives, but the more tools and support we have to manage it, the better we can mitigate the negative impact it has on our fertility (and overall health) Acupuncture can also be helpful even if you're not going through IVF, for the same above reasons. Treatments throughout your cycle can help support ovulation, a healthy endometrium, and basically what your hormones should be doing naturally to help with chances of conception Have you tried acupuncture before? Feel free to reach out for more info, and to see if acupuncture might be right for you! #naturopath #naturalmedicine #fertility #ivf #acupuncture #fertilityacupuncture #naturalfertility #cycletracking #ovulation #integrativemedicine #stressmanagement #womenshealth #hormonalhealth #hormonebalance #hamont #grimsbyontario

Food is medicine! Supplements and medications have their place, but I think it just makes sense that we should also use what we’re putting in our bodies each day aka FOOD to influence our health Ground FLAXSEED has some great research to back it up, for a number of female health conditions Flax is a great source of fibre to support a healthy digestive tract and microbiome (both key to balanced estrogen levels) and also contains lignans, which have phytoestrogenic pro...perties. Phytoestrogens are balancing - they can support low estrogen levels, but also lower the activity of estrogen when it’s too high. These lignans also appear to bind up testosterone often a driver of acne and hair growth for those with PCOS. In one study, women who were given 2 tbsp of ground flax / day along with lifestyle modifications had greater improvements in body weight, inflammation, insulin resistance and triglycerides compared to those who only made lifestyle changes I usually throw some into a smoothie or oatmeal, but it’s also easy to sprinkle on a salad or veggies or add to baked goods

If you're coming off the pill there's lots you can do for a smooth-as-possible transition! Here's some things to think about / discuss with your ND (or other healthcare provider): Supplement The pill depletes you of B-vitamins, Mg and Zinc all which have a role in our mood, hormone production, skin health, etc, so its important to ensure your levels are adequate. Pick the right time Stress can seriously impact our ability to ovulate. Since your reproductive sy...stem / hormones have already been suppressed for potentially years by the pill, high stress can make it that much harder for your ovaries to kick back into action. Note that our body interprets all types of stress the same - emotional and physical (ie over-exercising / high intensity training can also be a big source of stress on the body!) Eat clean / optimize your digestive health A healthy liver and regular bowel movements are impotant for clearing synthetic hormones form the body. A healthy gut is also key to ensure well-balanced levels of your natural estrogen, to keep hormonal-related symptoms to a minimum. Think lots of leafy greens + cruciferous veggies! Start tracking your cycles right away! This will help us identify any issues earlier, and provides a lot of insight to help you understand your fertility (and overall health!), if pregnancy is a future plan. Looking for some more support and direction? Shoot me a message or book a free-15 min consult to get started

What should you expect? It’s hard to know exactly, but think back - why did you start the pill in the first place, and what were your periods like before? If you went on the pill for birth control, and had previously regular cycles there’s no major reason to believe you’ll have any issues once you stop taking it ... Some women may ovulate the first month after stopping the pill, meaning they can get pregnant right away (note that you ovulate before your period comes, so pregnancy is possible before that first period off the pill!) If you went on the pill to also address a hormonal concern (such as PCOS, endometriosis, severe acne) or for ‘irregular cycles’ know that pill was simply suppressing your body’s own hormones to control symptoms. The CAUSE of any of these conditions hasn’t been addressed, and will likely still be an issue once you’ve stopped the pill Other women notice symptoms like acne / breakouts, hair loss, more moodswings / PMS in the first few months off the pill as your body tries to find it’s new balance. The good news is that a lot of these things will resolve within a year And there’s definitely lots you can do to set yourself and your hormones up for success, and make the transition off as smooth as possible! Stay tuned for some tips

Our latest kitchen experiment Kimchi! Kimchi is a traditional Korean dish of fermented veggies we used napa cabbage and scallions, flavoured with ginger, garlic, onions and chilli Most people think of yogurt as a good source of probiotics, but there’s so much more out there to try! Any fermented food, like kimchi and sauerkraut, are great sources of natural, healthy, gut-friendly bacteria, (and especially great options if you don’t tolerate dairy)! ... Probiotic supplements can be helpful when the right dose and strain is used for you, but the biggest determinant of what bacteria are living in your gut long-term DIET. And a happy, healthy gut with lots of good microbes is SO foundational to our overall health - from hormonal balance, to mood and mental health, AND affects our risk of many autoimmune and chronic diseases. The best way to support a healthy microbiome include a wide varity of whole foods, probiotic and fibre-rich foods, and avoid / minimize sugar and processed foods What are your favourite probiotic rich foods?! Have you experimented with fermenting in your kitchen?

What and how we eat is one of the best ways to influence INSULIN levels. Dysregulated insulin is a central part of PCOS - messing with normal ovulation and elevating androgens (responsible for the physical PCOS symptoms acne, abnormal hair growth / thinning). A few different approaches have been studied keto, plant-based, fasting, mediterranean, calorie-restriction.. ... Almost every study has shown positive results. Without a study to directly compare them side by side, we can’t say for sure that one diet appraoch is better than another (as of yet). BUT one commonality between these approaches, is a reduction of simple carbs and sugar SO this means you have some choice. We can individualize your nutrition to work for you. You don’t have to completely cut all carbs and go keto if this doesn’t suit you. Some women will be successful with keto, but others will also see great results when including whole grains and other healthy carbs, following a more Mediterranean style of eating Your diet should always be tailored to you and your needs. The best approach, and the one mostly likely to be successful, is the one you’ll actually stick to! And if you’re looking for some guidance to figuring ou the right foods for you I’m here and happy to chat!

IBS is 2-2.5 TIMES more common women We know part of the reason for this could be that women are more likely to seek out healthcare vs men, BUT women also seem to be affected more significantly too we see lower Quality of life scores in studies, and women are more likely to avoid foods, socializing, intercourse, work / job commitments because of their symptoms Why?? HORMONES may play a key role. Women often report worsening of or more symptoms pre-menstrually, and at ...menopause (when hormones are significantly fluctuating) Female sex hormones can affect movement through our guts (aka transit time - things move too fast = diarrhea, too slow = constipation), susceptibility to stress, and visceral (organ) pain perception. Sex hormones may also have a role in the composition of our gut microbiome (which has a huge impact on digestive health), although we don’t fully understand this yet. Taking a look at your hormones might be a key piece of better managing digestive issues! The reverse is also true I often find we need to work on digestive health to help manage hormonal symptoms. The two are so connected, and that’s why a holistic approach to your health can be so valuable Looking for some guidance in managing your digestive concerns? Feel free to reach out and DM!

Did you know Vitamin D is involved in your ability to conceive and have a healthy pregnancy? Deficiency is also very common, especially here in there’s very few dietary sources, and we can only make it from the sun during summer months (which also means putting your skin at risk without sunscreen). Deficiency has been linked with PCOS, endometriosis, and other autoimmune conditions, which can all interfere with fertility. Correcting deficiency in women with these cond...itions can improve their symptoms and chances of conceiving In pregnancy, Vitamin D deficiency has been linked with a higher risk of preterm birth, bacterial vaginosis, gestational diabetes, and pre-ecclampsia. For those going through IVF, having sufficient Vitamin D levels is linked with improved outcomes! So if you’re currently trying to conceive, consider chatting with your healthcare provider and/or getting your levels checked! It’s a simple blood test, and knowing your individual level can help determine the proper dose to supplement. More isn’t always better when it comes to Vit D some studies show when levels are too high, this also has a negtaive impact on fertility, and overdosing can lead to other health issues. If you’re looking for some support in planning pregnancy or on your fertility journey feel free to reach out!

Pumpkin seeds! One of my fav snacks, and something I often suggest patients incorporate into their diets. Here’s a few reasons to eat more of them: Great source of healthy FATS Which keep us full longer, and also help with healthy skin / hair / nails ... Great source of MAGNESIUM It’s estimated the majority (some sources say >60%!) of us in N.A. are deficient in magnesium, which has SO many important functions in the body. Getting enough of this mineral is helpful for our cardiovascular system, bone health, reducing muscle tension, calming the nervous system, improving sleep, and regulating blood sugar Good source of ZINC another important mineral which can be helpful for skin health / acne, immune function, and healthy sperm!! They’re also a good source of fibre, and contain decent amount of protein per serving too! (~9 g per 1/4 cup) Look for raw, unsalted seeds (they’re also called pepitas) and try them as a snack, a sprinkle on salads, or to top off your oatmeal or smoothie

Heavy periods? Irregular cycles? It’s so important to NOT assume or accept that these things are just your normal Sometimes our female hormones are to blame, but a lot of other things can mess with our periods!... The thyroid is one of them. Your thyroid gland sits in you neck and is a mediator of metabolism An underactive, or hypothyroid can be a cause of heavier periods and irregular cycles. As well as fatigue, difficulty losing weight, constipation, and thinning hair (Thyroid conditions are also much more common in women than men!) Your monthly cycle can give you so much insight into your overall health! It should come and go pretty smoothly. If something’s changed, doesn’t seem right, or your period is disrupting your life time to investigate!

We love our morning walks! A great way to help regulate your circadian rhythm (aka your sleep-wake cycle) is to get outside in the morning for 30 mins, or at least sit by the window for exposure to natural sunlight Most are aware we should be staying away from screens / using blue-light blocking glasses / keeping our rooms dark before bed to help us feel sleepy (Darkness stimulates melatonin release) But if you can also get some sunshine or outdoor time in the morn, this further reinforces a regular sleep-wake cycle for better sleep at night PLUS feeling more alert during the day

For how common endometriosis is, we don’t have a very clear understanding of its cause While hormones are often blamed, and the target of most treatments, more and more it’s becoming clear IMMUNE dysfunction is a big player in the development of this condition And our GUTS are home to a huge portion of our immune system! The gut helps train immune cells. A healthy gut = healthy immune system. With inflammation or other issues in an unhappy gut, we can see immune dysfu...nction and inflammation triggered elsewhere in the body. Inflammation = pain! The gut also has a big role in regulating estrogen levels - important since estrogen promotes the growth of endometrial tissue. Gut bacteria affect how much is circulating. We also need a healthy liver and regular bowel movements to properly clear estrogen from our system SO while medications that control or suppress hormones can certainly help with symptoms they’re not necessarily addressing the WHOLE picture or underlying CAUSE. Looking for a more holistic approach to your health? Let’s chat!

Afternoon cravings? 3 pm energy crash? This is super common, especially in women! Here’s a few reasons you might be getting those cravings: Not enough sleep just one night of poor sleep, will elevate cortisol the next day. Higher cortisol is meant to help us feel more alert, but also messes with normal blood sugar, and causes cravings for quick energy foods (aka high sugar foods)... Being stressed in general also means cortisol is likely elevated, leading to the same issue. Not getting enough protein + healthy fats earlier in the day! Just a fruit smoothie for breakfast and light salad for lunch? Protein and good fats are satiating, keep us full for longer and promote stable blood sugar levels to minimize cravings. Make sure you’re getting a good dose of protein with each meal (20+ grams), actually fuelling yourself properly. Healthy eating does NOT mean under-eating.. You’re not acutally hungry sometimes we can mistake thirst for hunger, or often just feel like snacking this time of day because we’ve been sitting for many hours, bored/exhausted with work or starting to lose our focus on it.. SO, prioritize sleep Eat well-balanced and filling meals earlier in the day Move more throughout the day Take a minute to check-in with yourself, have a glass of water / tea, or get up for a quick walk + stretch before assessing if you’re actually hungry and need a snack And there’s nothing wrong with snacking if you’re hungry. Just pick something nourishing and with a bit of protein to properly fuel you!

Did you go on the pill to manage acne? Heard of others experiencing it when they come off the pill? There’s nothing inherently wrong with using the pill to manage acne. Acne is so much more than a concern of vanity it seriously affects mental health. The pill can stabilize fluctuating hormones (ie suppresses them), to minimize breakouts. Synthetic estrogen and progestin also help by decreasing sebum (skin oil) production.... But this can lead to a couple issues when stopping it: 1Your skin will often reflexively upregulate sebum production (you may end up with more oily than you did before) 2 The underlying CAUSE of any hormonal imbalance wasn’t actually addressed by the pill, so it’s very likely to still be an issue when your natural hormones begin to cycle again. Coming off the pill can also result in temporarily higher levels of androgens, ie testosterone a well known trigger for acne. This is because your ovaries, which make Estrogen and Progesterone to balance out androgens, take a bit of time to kick back in action after the pill. The pill also depletes certain nutrients like ZINC, which has a role in the health of your skin cells and repair. The good news post-pill acne usually peaks at about 6 mo after coming off the pill and will eventually clear, assuming your reproductive system comes back into a healthy balance There’s also things you can do BEFORE you stop taking pill to help ensure your best chances of maintaining clear skin And again there’s nothing wrong in going on the pill to control acne. I think it’s just important to be informed and understand all your options! If you’re looking for more support and a holistic approach to your skin care - reach out! Virtual appointments are available

You may have heard that regulated health professionals, including NDs, have been given a green light to begin to return to practice (with rigorous precautions in place to maintain everyone’s health)! Keeping the best interests and safety of my patients and the public in mind, I will continue to maintain a (mostly) online practice for the time being I feel very fortunate I’m still able to connect with patients this way. As eager as I am to be seeing everyone in the clinic... again, I feel it’s my responsibility to maintain physical distancing when possible (And it’s also worked out to be very convenient for patients to meet online!) However, if you do feel you are in need of an in-person visit or acupuncture appointment, we can make arrangements for just reach out! @dralliezaruk has been working hard to make sure Main Street Chiropractic can operate safely, following all the guidelines outlined by our government and regulatory bodies. Things will certainly look different, but you can be assured all the steps are in place to keep you healthy and safe I am accepting new patients virtually as well! (Ontario residents only). So now’s a great time to work together if you’ve been thinking about seeing an ND for awhile, need some guidance for dealing with the stress / anxiety of these times, or want to get your health back on track Don’t hesitate to contact me directly through DM or email for more info. Direct billing is available as well to make things even easier. Looking forward to meeting (online) soon!

Can what you eat help you get pregnant? In some ways yes! What we put in our body each day absolutely impacts our hormone production / balance, and the health of our eggs and sperm Research is somewhat limited in this area, but there are few patterns that emerge. Diets higher in antioxidant-rich foods (loads of vegetables, fruits), complex carbs (think whole grains, starchy vegetables), fibre, monounsaturated fats and omega-3 fatty acids (nuts, avocadoes, good quality ...seafood), seem to have a positive impact on fertility Diets that are higher in saturated, trans fats and high in animal protein, may have a detrimental impact on fertility It’s also important to make sure you’re eating ENOUGH. For many women, eating healthy is misinterpreted as undereating.. and leaving themselves hungry after meals Under-eating can completely shut down ovulation and interfere with regular cycles. Your body doesn’t want to try and create a baby if it thinks food supply is low! So fuel up on lots of nourishing, whole foods! And if you’re looking for more support, feel free to reach out - virtual consults are available!

I love baking - it’s one way I de-stress, and seem to have found myself doing more of it during these strange times! Usually it’s healthy stuff, but sometimes not-so-healthy, #balance My most recent experiments - sourdough! Instead of conventional yeast, sourdough is risen by lactic acid bacteria and yeast naturally found in flours! Here's a few reasons sourdough may be a healthier option when it comes to breads:... Fermentation lowers pH and breaks down ‘phytates’ found in grains. Phytates bind up many naturally-occurring minerals, so the nutrient content should be higher! Gluten may be degraded to a greater extent, which may make it easier to digest. Even if you’re not celiac, many are still sensitive to gluten / don’t tolerate it well. Most breads leave me feeling bloated have to say I haven’t noticed this in with sourdough Has a lower glycemic index (GI). This means a slower absorption of sugars into your blood stream, so it won't spike and subsequently drop blood sugar levels quickly. Well balanced blood sugar = balanced energy and mood! Anyone else hopped on the sourdough train? What other activities have you been keeping yourself busy with?

Feel like you got an extra dose of PMS / irritability / anxiety with your last cycle? You’re not alone! Stress can have a big impact on your cycle. And it’s no doubt we’re all under a bit (or a lot!) more stress right now.. High levels of stress hormones will feedback to the brain, letting it know it’s not the best time to make a baby. As a result the brain essentially won’t send the needed signals to our ovaries to stimulate ovulation and the production of progesteron...e Progesterone has a very calming, anti-anxiety effect It’s the dominant female hormone in the second half of our cycle. As levels drop off right before your period comes, that’s what can lead us to feel more anxious, irritable and even disrupt sleep. SO with extra stress you may not ovulate, or may not make as much progesterone. This means less of it’s nice calming effect during the second half of your cycle, and hence feeling more anxious / irritable / on-edge than usual, or for even longer than usual before your period Even if you don't think you're super stressed out, I think the general air of uncertainty and anxiety right now is affecting us all on some level So do what you can to manage stress, but hopefully understanding what’s actually happening in your body, is also helpful! There’s a very real reason for it (you're not going crazy!) your brain is simply doing what it thinks is most important for survival right now.

Need a mood boost? Here’s a few quick, easy, free things that improve our sense of wellbeing - and backed by science! Practice Gratitude - Write down 3 things you're grateful for, or send a quick text / email / note to someone expressing gratitude for them or something they did. ... Chat with someone you love and trust - Social connection is huge, even if it has to be over the phone / screen or from a distance right now. Smiling and greeting strangers also goes a long way! Reminisce - Looking back through pictures, videos of positive experiences, trips, times in your life and reflecting on those experiences and why they were so enjoyable, is not surprisingly a great way to feel better on a tough day. Get Outside - Being in nature lowers our stress hormones. Even just 10 minutes outside can make a difference. Move - Exercising = endorphin release = amazing mood boost. It doesn't have to be an intense workout either, short bouts of something that gets your heart rate up will do the trick. Hug it out (with someone in your quarantine bubble of course) - Long hugs, 20-30 sec, will trigger the release of oxytocin - a feel good hormone that counteracts stress hormones and promotes bonding. It’s only natural, and perfectly acceptable right now, to have days / moments, where we’re feeling low and unmotivated (I know I have)! For me, sticking to some daily routines and incorporating some of the above help pick me up when I need it, and keep me sane! What about you? What's been helping you through these weird times?

If you need an excuse for indulging in more chocolate recently ( like me) here's a fun fact: Flavanol-rich dark chocolate has been shown, in a few small studies, to lower cortisol levels and blunt cortisol levels when exposed to stress Short bouts of stress are not a huge deal - this is what our body's stress response is intended for and well designed to deal with However, chronic, long-term stress + exposure to high cortisol can negatively impact our health in many way...s In the right amounts at the right time, cortisol helps us keep alert and responsive. But too much for too long, can increase inflammation throughout the body (which is linked with many chronic diseases from heart disease to depression), affect proper immune function, and also disrupts blood sugar balance (affecting our weight, diabetes risk, energy, etc..). We can’t always control when and where stress is going to come from, but we CAN implement lots of different things to help manage it and lower/balance our cortisol levels Regular exercise, meditation / mindfulness, journaling, getting outside, eating well, seeking social support are all important and why not add in a square of high quality dark chocolate (>75%) each day too?!

Brewing up some kombucha! I used to do this regularly, but haven’t in awhile, so decided to take advantage of the extra time at home to get back to it. Yes I know, it looks gross, and definitely a little on the stinky side, but its tasty! Kombucha is a fermented tea that’s been around for thousands of years. Tea is fermented with a ‘SCOBY’ (Symbiotic culture of bacteria and yeast), making it a good source of probiotics beneficial bacteria that support our digestion and o...verall gut health! Of course you also get the good stuff found in tea - The antioxidants and polyphenols in green tea are associated with protecting against many chronic diseases and numerous health benefits when consumed regularly. Gut health is so fundamental to every aspect of our health, including our moods and mental health (which could probably use a little extra support right now ). And the best way to support your gut health is by nourishing it with a variety of good foods and beverages Are you a fan of kombucha? Ever tried making your own?

Healthfood or harmful? This is a topic I get asked about a lot, so though I'd share some insight Soy raises concern for a couple of reasons. Many women have concern it may increase their risk of hormonal-cancers such as breast cancer. Phyto-(aka PLANT) estrogens are structurally different and act differently than the estrogen in our bodies. They have a weaker effect at receptors than our natural estrogen. ... This means they can be helpful if your estrogen is low by adding in another gentle source of estrogen activity, but can also be helpful when levels are high. They’ll compete with natural estrogen but won’t have as strong of an effect. In other words, soy can help gently balance estrogen levels Studies have shown including soy in your diet can be beneficial for menopausal symptoms and for supporting bone health! We have large, long-term studies showing soy does NOT increase your breast cancer risk, even in women with a history of the disease. It may actually have a protective role, and reduce the risk of recurrence As with all dietary advice everything in moderation! Including a few servings a week is perfectly safe, choosing non-GMO, organic options when possible. Edamame, soynuts, tofu, or soy milk are all good options

Stress (and this wacky weather) affecting your skin? Your kitchen is great place to head for some cheap + effective tools One of my favourite natural skin-care ingredients oats! You can grind them up in a food processor / blender, and then mix with bit of water for gentle way to exfoliate. Oats are also moisturizing, and super soothing for itchy skin ... Over-exfoliating and using harsh cleansers / toners can dry out our skin too much. In response, our skin will actually upregulate sebum (oil) production, which can aggravate acne / breakouts. My advice when it comes to skincare is usually less = more. Using fewer products, with clean and natural ingredients is a great place to start (and also save some ). But of course, we’ve always got to work on nourishing our skin from the inside-out too! Looking for guidance when it comes to improving your skin naturally? Send a message my way, or book in for a virtual appointment (link in bio) so we can get to the bottom of your skin issues for good!

Did you know loneliness is considered a serious health risk? IMMUNE function is altered in those who are more lonely White blood cells seem to react in a way that creates more inflammation (chronic inflammation is a feature of many major diseases - diabetes, cancer, heart disease, depression, dementia, more), and those that are lonely have been found to have lower levels of our natural antiviral compounds (called Interferons). Humans evolved as social creatures. Sociali...zing and being connected to other beings helped us survive in the past - we relied on, and thrived being a part of a community. Engaging in conversation with those we love and trust, does wonderful things for our physical and mental health. Losing this social connection raises stress hormones, interfering with proper immune function. So now more than ever, stay social! We should all be engaging in PHYSICAL social distancing, but one of the best things we can be doing for both our own and other's health is staying in touch. Reaching out to friends, family members, coworkers, especially those that live alone or are isolating. Seniors were already one of our most vulnerable populations because of the loneliness they can experience, so call the ones you know, often! This is one time where I'm feeling more thankful for technology and its ability to connect us from a distance. Use the extra time you might have for a phone call, skype date, emailing or texting. We'll all get through these uncertain times with much more ease, If we support each other as a community I'm here for anyone that needs to chat - reach out anytime by email or DM.