In the temperate climate where I am from we have been teased by summer’s arrival for several weeks.  It is right around the corner, so it’s time to go over some healthy summer tips to stay well over the next few months.

There are several factors that pop up in the summer that might disrupt our normal routine.  There are vacations, patios, barbecues and weddings that make us feel like we’ve fallen “off track”.  In addition to the social pressures, there are natural phenomenon that can affect us as well: change in daylight hours, bugs, hot weather and sun exposure.  Not that any of these things are bad as most them are likely to make us quite happy.  Unfortunately, too much of anything can take its toll on your health.

Some healthy summer tips:

Stay hydrated: Water is the most important fluid you can put in your body.  Your body is made up of anywhere from 60-90% water.  You lose water when you sweat, which of course, you do more of in the hot summer months.  Carry around a water bottle with you (make sure that it is bisphenyl A free) and make sure you actually drink from it.  On the patio when you’re having a drink with some friends after work be sure to ask for a glass of water as well.  Alcohol is a diuretic so it can be quite dehydrating.  For every alcoholic drink you have try to drink a glass of water to help your body replenish this vital fluid.  When my patients tell me they don’t like to drink water because they find it boring, I tell them to flavor it up with some freshly squeezed lemon or a scoop of a health greens powder.  That way you’re getting nutrients as well as the refreshing water!

Sunscreen: We’ve heard this time and time again, however, it really cannot be emphasized enough.  It is important to protect your skin from the sun’s harmful rays which over time can accumulate and cause permanent changes in your skin in the form of spots, wrinkles and, of course, cancer.  Ultraviolet rays can even penetrate clouds so be sure to apply your favorite sunscreen even on overcast days.

Sleep: Adults in North America are chronically under slept and breezy summer nights can exacerbate this. There are several thing about summer that tempt us to stay up later.  The sun is sleeping less in the summer but this doesn’t mean that you should sleep less.  Light of any amount can decrease melatonin production and this, in turn, can prevent deep and restorative sleeps that your body needs to grow and rejuvenate its tissues. It is important to sleep in a completely dark room.  Make sure your blinds are closed and the drapes are pulled.  Try sleeping with an eye mask and do your best to maintain a steady sleep routine.

Exercise: People often take up more activity in the summer as they are inspired by the warm weather.  If you’re starting an exercise program for the first time be sure to ask your doctor for a check up or a Physical Activity Readiness Questionnaire (PAR-Q) to make sure you’re fit to get more fit.  Often, walking is a great start for people who want to become more active.  If you stay with it then it won’t be long before your body will crave more rigorous activity.  Regardless of your physical activity level remember to drink lots of water and stretch before you exercise.  Always warm up for about 5-10 minutes before you engage in more rigorous activity.  This primes the muscles to be more efficient and prevents injury!

Fresh food: Something wonderful about summer is that it is fairly easy to eat healthy, fresh foods that are locally grown.  Check out your local farmers market for in season fruits and vegetables.  Its a great way to support the local economy and support the health of your body.  When you’re hanging out on a patio, choose salad instead of fries with your burger or better yet, skip the burger all together. Choose fruit instead of ice cream for dessert.  Invest in your own ice cream maker so you can make your own healthy frozen treats. Take a berry picking trip with some friends.  You get to be outside all day and afterwards you have delicious and nutritious goodies to stash away in your freezer.  Blend some berries or other fruit with a bit of water and freeze in ice cube trays or popsicle holders to have a healthy, cool snack.  There are lots of ways to stay relatively sugar free in the summer!!  Be the person to bring the veggie platter to the barbecue pot luck.  You chuckle, but you also know they are always eaten up!

Those are some basic healthy summer tips.  Ask your Naturopathic Doctor or other licensed health professional about specifics on how you and your family can have a healthy and happy summer.

Naturopathic Medicine is a safe, effective and natural approach to you and your family’s health.  Naturopathic doctors can and will empower you to live a healthy lifestyle while treating and preventing disease.  Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor.

Tags: Exercise, Nanaimo Naturopathic Doctor, Sleep, Summer health, water

Besides stress (one of my favorite topics) the other broad category that affects the health of my patients the most is allergies.  There are different types of allergic reactions.  This article will focus on the symptoms of common food allergies and how you can find out if you have them.

Let’s start with the type of food allergy you are likely to be most familiar with:

• The immediate type reaction.  This type of food reaction can be very severe and occurs because the immune system is overreacting to a substance that it perceives as being a hostile foreign invader, but that is usually safe for most people. Certain immune receptors (IgE antibodies) bind with certain foreign proteins in foods (allergens) and cause certain immune cells (mast cells) to release histamine.  This powerful messenger causes inflammation and other detrimental effects such as a narrowing of the windpipe.  This type of allergic response can be related to eczema, hay fever and, most seriously, asthma as well as anaphylaxis which can lead to shock and death.  People who are aware of these type of food allergies often will carry an epi-pen or an inhaler.  But if you eat a food and your lips or tongue feels tingly, or you have trouble breathing, you are likely allergic to it.  It is best to stay away from that food.  The most common food allergies in this group in decreasing order of frequency include:

1. egg
2. fish
3. shellfish
4. nuts
5. peanuts

Immediate type allergies can be tested by a skin prick test or a blood test.

The next type of allergy is less familiar, although incredibly common, to most people and it is called:

• The delayed type sensitivity. These common food allergies can take up to 72 hours to actually present themselves as symptoms.  This makes it hard to know what food is causing what reaction.  The most common food allergies of this type are (in decreasing order of frequency):

1. milk
2. chocolate
3. wheat
4. citrus
5. food colorings

Delayed allergies are mediated by another chemical in the immune system called IgG antibodies.  The IgG antibodies form complexes with allergens and these complexes are deposited into tissues anywhere in the body which can cause a wide array of symptoms.

Digestive symptoms can include: gas, bloating, diarrhea, constipation, cramping, ulcers and heartburn.

Mental / emotional symptoms can include: anxiety, depression, hyperactivity, insomnia, confusion, inability to concentrate or decreased memory.

Skin symptoms can include: acne, eczema, hives, itching or rashes.

Other symptoms can include: bed wetting, chronic bladder infections, yeast infections, chronic or recurrent colds and flus, headaches, migraines, hayfever, asthma, fatigue, joint pain, painful periods or infertility.

As you can see these allergies can cause a number of effects in the body – things many people live with on a daily basis. The good news?  You don’t have to live in discomfort!!  Methods of testing include various elimination and challenge diets, blood tests and stool tests.  If you suspect you might have one of these common food allergies talk to your Naturopathic Doctor or licensed health care professional about discovering your allergies.

Naturopathic medicine is a safe, effective and natural approach to you and your family’s health.  Naturopathic doctors can and will empower you to live a healthy lifestyle while treating and preventing disease.  Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor.

Tags: Allergic Reactions, Common Food Allergies, Delayed Type Sensitivity, Digestive Symptoms, Dr. Tonia Mitchell, Emotional Symptoms, Food Allergy, IgG Antibodies, Immediate Type Allergies, Mental Symptoms, Nanaimo Naturopathic Doctor, Naturopathic Doctor, Skin Symptoms