As the weather changes, the beautiful vibrant autumn colours emerge and temperature starts to drop, these are all indicators that it is time to prepare! Here are some tips to help you stay healthy and vibrant all season long.
Dress Warmly Even if the sun is out and it feels warm on your skin, it is vital to keep covered. Staying warm and dry is a must to avoid coming down with a cold. There is a reason they call it a cold. Remember, there’s no such thing as bad weather, only inappropriate clothing. Boost Your Immune System with Supplements Supplements can help give your immune system the tool it needs, but always check with your primary healthcare provider to ensure they are right for you. Here are some to consider: Vitamin C - a well-known immune booster. It helps stimulate the production of white blood cells, which are essential for fighting off infections. How to take it: You can get your daily dose of vitamin C from citrus fruits like oranges, lemons, and grapefruits. If you prefer supplements, look for ones that provide around 500-1000 mg per day. Remember, your body can only absorb so much at once, so it’s better to take smaller doses throughout the day rather than one large dose. Zinc - crucial for immune function and has been shown to reduce the duration of colds. It helps your immune cells function properly and can even act as an antioxidant. How to take it: Zinc can be found in foods like meat, shellfish, legumes, seeds, and nuts. If you’re taking a supplement, aim for 15-30 mg per day. Vitamin D - vital for immune health, and many people have lower levels during the fall and winter months due to reduced sunlight exposure. It helps regulate the immune response and can reduce the risk of respiratory infections. How to take it: You can get vitamin D from sunlight, fatty fish, and fortified foods. A supplement of 1000-2000 IU per day is generally recommended, especially during the fall and winter months. Probiotics - supports a healthy gut, which is closely linked to a strong immune system. They help maintain the balance of good bacteria in your gut, which can prevent infections and improve overall health. How to take it: Probiotics can be found in fermented foods like yogurt, kefir, sauerkraut, and kimchi. If you prefer supplements, look for one that contains a variety of strains and at least 10 billion CFUs (colony-forming units). Elderberry - known for its antiviral properties, it can help reduce the severity and duration of colds and flus. It’s packed with antioxidants and vitamins that boost your immune system. How to take it: Elderberry can be taken as a syrup, gummy, or capsule. Follow the dosage instructions on the product, as concentrations can vary. Echinacea - another herb that can help boost your immune system and reduce the severity of colds. It’s believed to increase the number of white blood cells, which fight infections. How to take it: Echinacea is available in teas, tinctures, and capsules. It’s best taken at the first sign of a cold, and you can follow the dosage instructions on the product. Garlic - natural antibacterial and antiviral properties. It can help boost your immune system and fight off infections. How to take it: Incorporate fresh garlic into your meals or take a garlic supplement. If you choose a supplement, look for one that contains allicin, the active ingredient in garlic. Quercetin - a flavonoid found in many fruits and vegetables. It has strong antioxidant and anti-inflammatory properties, which can help support your immune system. Quercetin is also known to have antiviral effects, making it a great addition to your fall supplement regimen. How to take it: You can find quercetin in foods like apples, onions, berries, and green tea. For a more concentrated dose, consider a supplement. The typical dosage ranges from 500-1000 mg per day. It’s often combined with vitamin C to enhance absorption and effectiveness. Astragalus - a traditional Chinese herb known for its immune-boosting properties. It helps to increase the production of white blood cells, which are crucial for fighting off infections. Astragalus also has anti-inflammatory and antioxidant effects, making it a great all-around immune supporter. How to take it: Astragalus can be taken as a tea, tincture, or capsule. The recommended dosage varies, but a common range is 500-1500 mg per day. It’s best to follow the instructions on the product you choose. ---------- * We also offer a homeopathic injection to help support the immune system for $40.00 * ---------- Eat Your Way to Health Your diet plays a crucial role in keeping you healthy. Load up on immune-boosting foods like garlic, ginger, turmeric, and leafy greens. And don’t forget to stay hydrated! Lots of water (not cold) and herbal teas, especially those with echinacea or elderberry, can be both soothing and beneficial. Stay Active Exercise is a fantastic way to keep your immune system in top shape. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s a brisk walk, rebounding, or dancing around your living room, just keep moving! Sleep Well Never underestimate the power of a good night’s sleep. Aim for 7-9 hours of quality sleep each night to give your body the rest it needs to fight off any invaders. Practice Good Hygiene This may be self-evident, but it’s worth repeating. Wash your hands frequently with soap and water and avoid touching your face. Manage Stress Stress can take a toll on your immune system, so find ways to relax and unwind. Whether it’s through meditation, reading a good book, or spending time with loved ones, make sure to take care of your mental health. Clean Air Get an air purifier, since the windows in your home will be closed more often in the winter, getting an air purifier will reduce airborne particles getting into the lungs. I wish you all a healthy, happy fall season. Stay warm, stay healthy, and don’t forget to enjoy the beauty of autumn. CY
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Make sure you are drinking lots of water - hydration is key at this time of the year!
Not a big fan of water? It is very easy to flavour water with fruits and essential oils that are deemed safe for consumption (they DO exist). Do NOT leave your pets in a HOT car! Please check with us first as we are more than happy to welcome your fur-baby into our office, providing no patient in the office is allergic. Use sun protection! Hats, sunscreen, sunglasses, etc. Stay away from chemically-laden sunscreens. There are plenty of natural options that work well. Here’s a DIY recipe: Shea Butter – ¼ cup Coconut Oil – ¼ cup Zinc Oxide – ¼ cup Olive Oil – ½ teaspoon Avocado Oil – ½ teaspoon Carrot Seed Oil – ¼ teaspoon Jojoba Oil – ¼ teaspoon Raspberry Seed Oil – ¼ teaspoon Essential Oil of choice – several drops (optional) Melt all ingredients in a pot (or use a double boiler or glass measuring cup in a pot with shallow water) on low temperature until they are all combined. Then let cool. The mixture will thicken upon cooling. Can also cool in the fridge, then whip with a beater/mixer for a more whipped cream. Store in an airtight container/jar. Apply as needed – if you are prone to burning, then apply each hour. This natural sunscreen is waterproof. Keep the bugs at bay! Stay away from DEET & other chemicals found in commercial bug repellents. There are natural bug deterrents and we usually have some in stock during the warmer season. You can also try this (or your own) DIY Bug Repellent (including ticks) recipe: 4 oz. Distilled water 4 oz. Witch Hazel 20 drops of essential oils (adjust as needed) - combo. of Lavender, peppermint, basil, lemongrass, Eucalyptus, & Geranium). Mix in a spray bottle and use as needed. SAFE for kids & pets too :) Eat fresh! We are VERY lucky here in Victoria that we have access to so many locally fresh farm foods. Bonus: berry season is upon us :) Make sure you play and enjoy the outdoors! Connect with nature, hike, play some sports, etc. Just get outside and soak up some Vitamin D and fresh air. Get quality rest & relaxation! Lounging by the pool/lake/ocean, relaxing under a tree, picnics, sitting on the deck enjoying company or a good book, etc. Info. regarding coverage for appointments while Dr. Katia De Marco, ND., is on maternity leave:5/28/2024 While Dr. De Marco is on MAT leave, there will be two Locums, Dr. Whitney Baxter, ND and Dr. Jennifer Gratton, ND, that will assist in taking care of Dr. De Marco’s current, and any new, patients until she returns (October~November 2024).
--------- All appointments are ‘call to book’ only; please call us @ Evergreen Wellness to book your appointment with either Dr. Dr. Jennifer Gratton, ND: Key areas: hormones, autoimmunity, lyme disease, chronic infections, and chronic fatigue. Available: Thursday afternoons Services available: Consultations - virtual, phone, and in-office (@ Coastal Roots only) IV treatments Dr. Whitney Baxter, ND: Key areas: anything digestion related (heart burn, gas, bloating, constipation, loose stool). Available: Thursdays from 9-11am Services available: Virtual appointments only --------- *** NEW POLICY (‘til Katia returns in Nov.): mandatory requirement of a credit card on file as we will be doing the billing for all consultation appointments; all other billings for IV, injections, and lab work will be taken by the attending Dr.'s clinic. Once Katia returns in Oct./Nov., you can ask to have your card removed from file. Giorgio has an extensive background in Physiotherapy and Osteopathy.
Currently residing in Victoria, B.C., Giorgio divides his time between working as an osteopathic practitioner in the professional sports world and in private clinics in Victoria B.C. His journey from a dedicated physiotherapist to a renowned osteopath and educator reflects his commitment to providing the highest standard of care to his patients, drawing on an extensive background in sports medicine and holistic health. Giorgio's Bio: Giorgio's journey in healthcare began with a degree in Physiotherapy, leading him to work with the Fortitudo basketball team in Bologna's first league championship and with the Detroit Pistons during the NBA Summer League in Orlando, Florida. His pursuit of excellence drove him to further his education, culminating in a degree in Osteopathy. This marked the beginning of an illustrious career as he became the personal osteopath for Rally Car Driver Andrea Navarra, supporting him in international competitions with Fiat Grande Punto Abarth and Subaru Impreza. Since 2005, Giorgio has been an integral part of the Italian National Cycling Team, working with the Mountain Bike, BMX, Downhill, and Trial teams. His role took him around the world, attending European races, world cups, and world championships. His expertise in sports injuries and rehabilitation was further recognized as he became a taping instructor, certified by the prestigious Korean Kinesiology Tape Association. Giorgio's skills have been showcased at several Olympic events, including the 2004 Turin Winter Games, the 2008 Beijing Olympics, the 2012 London Olympics, and the 2014 European Olympic Games. His involvement in professional sports continued as he started working with the Cesena soccer team in 2010, which competed in the first league of the Italian championship. In 2015, Giorgio worked closely with NBA athlete Carlos Delfino, assisting in his rehabilitation and successful return to the field, which led to Delfino's participation in the Rio 2016 Olympic games with the Argentinian National team. Moving to Canada in 2017, he became the head therapist of the National Canadian Women’s Volleyball Team at the Oval Olympic Center in Richmond. His vast experience with professional athletes has made him an expert in posture correction and addressing problems and dysfunctions associated with alignment. - - - - What is Osteopathy? Unlike chiropractic treatments, which primarily focus on spinal adjustments to alleviate pain, osteopathy offers a broader spectrum of care, emphasizing the interconnectivity of the entire body. This holistic practice distinguishes itself from physiotherapy by not just rehabilitating injury but by promoting the body's natural ability to heal and maintain health. Osteopathy treats a wide range of conditions, from chronic pain, headaches, and digestive issues to sports injuries and postural problems. It's an ideal choice for those who prefer a gentle, non-invasive approach to health care, emphasizing the importance of body balance and functionality. Through a combination of manual therapy, lifestyle adjustments, and dietary guidance, osteopathy works not only to relieve immediate discomfort but also to prevent future ailments. Osteopathy aligns closely with the principles of naturopathy and Traditional Chinese Medicine (TCM), both of which value the body's inherent wisdom to heal. Like TCM, osteopathy emphasizes the flow of bodily fluids and the importance of maintaining balance within the body's systems. Similarly, its holistic nature complements naturopathy's focus on natural healing and personalized care. Choosing osteopathy means embarking on a journey towards comprehensive well-being, where the goal is not merely the absence of illness but the flourishing of overall health. It's a path favoured by those who believe in the body's capacity for self-regulation and healing. If you're exploring health options that align with a holistic, balanced lifestyle, consider osteopathy. It's not just a treatment; it's a partnership with your body, fostering resilience, harmony, and vitality. - - - - Extended Health Coverage: We can direct bill to some Extended Health plans. We suggest that you double check with your plan as to whether you have coverage for Osteopathy as you may have to pay us first, then manually submit your receipts. Appointments: As Giorgio also works at other clinics in Victoria, he will be available at our clinic on Tuesdays in the afternoons/early evenings. Prices: Osteopathic Cranial-Sacral Treatment: Initial/NEW Assessment (45 mins.) = $150.00 + GST Follow-Up (30 mins.) = $120.00 + GST Osteopathic Treatment: Initial/NEW Assessment (45 mins.) = $125.00 + GST Follow-Up (30 mins.) = $100.00 + GST Prostate health, particularly as men age, increasingly becomes an area of concern. Various factors, such as genetics and lifestyle choices, can influence prostate health. While there is no surefire way to prevent prostate issues, adopting a healthy diet and lifestyle can certainly help.
Dietary Choices for Prostate Health 1. Tomatoes and Lycopene: Tomatoes are rich in lycopene, a powerful antioxidant that has been associated with lower rates of prostate issues. Cooked tomatoes, such as those in tomato sauce or tomato paste, contain more readily available lycopene. Additionally, adding other foods like watermelon, guava, and pink grapefruit to your diet can increase your lycopene intake. 2. Cruciferous Vegetables: Vegetables like broccoli, cauliflower, and Brussels sprouts are rich in phytonutrients that may help protect the prostate. These compounds can regulate hormones and reduce inflammation, contributing to prostate health. 3. Fatty Fish: Omega-3 fatty acids found in fish like salmon, mackerel, and sardines have anti-inflammatory properties that may be beneficial for the prostate. Aim to include these fish in your diet regularly. 4. Green Tea: Green tea is a source of antioxidants called catechins, which have been studied for their potential protective effects on the prostate. Drinking green tea regularly can be a good choice for overall health and prostate health. 5. Nuts and Seeds: Nuts and seeds, especially pumpkin seeds, walnuts, and flaxseeds, contain omega-3 fatty acids and other nutrients that may support prostate health. They are easy to incorporate into your diet by adding them to salads, yogurt, or smoothies. Beverages That Promote Prostate Health 1. Alkaline Water: Staying well-hydrated is essential for overall health and maintaining prostate health. Water helps flush out acidic wastes and toxins and aids in the proper functioning of the prostate gland. 2. Pomegranate Juice: Some studies suggest that pomegranate juice may have a positive impact on prostate health. It's a delicious and refreshing beverage to include in your diet. 3. Herbal Teas: Certain herbal teas like saw palmetto and nettle root have been traditionally used to support prostate health. These teas can help alleviate some urinary symptoms associated with prostate issues. In addition to incorporating prostate-friendly foods and beverages into your diet, it's equally important to be mindful of what you should reduce or avoid for optimal prostate health. Here are some dietary factors to consider reducing or eliminating. The following foods generally promote inflammation or fluctuations in hormonal balance that can negatively impact the health of the prostate: Red and Processed Meats Conventional Cow Dairy Refined Sugars and Highly Processed Foods Excessive Alcohol Caffeine and Spicy Foods Excessive Salt Trans Fats and Refined Seed Oils Soy Products, Particularly Genetically Modified Soy Supplements for Prostate Health While it's best to obtain essential nutrients from a well-balanced diet, some supplements can be considered to support prostate health: 1. Saw Palmetto: Saw palmetto extract is something which may reduce prostate inflammation. It may also help relieve urinary symptoms and improve prostate health. 2. Pygeum: Pygeum extract, derived from the bark of the African plum tree, has been used to alleviate urinary symptoms associated with prostate issues. 3. Zinc: Adequate zinc intake is essential for prostate health. While it's generally recommended to get your zinc from food sources, some men may benefit from a zinc supplement if they have a deficiency. 4. Selenium: Selenium is an essential mineral that acts as an antioxidant, and some studies suggest that it may reduce the risk of prostate related health challenges. Maintaining prostate health naturally involves making thoughtful dietary choices, staying hydrated, and potentially incorporating supplements when needed. While there's no guaranteed way to prevent prostate issues, a balanced and prostate-friendly diet, along with a healthy lifestyle, can go a long way in promoting overall well-being and reducing the risk of prostate problems. It's crucial to consult with a healthcare professional before making significant dietary changes or starting any new supplements, especially if you have pre-existing medical conditions or are taking medications. Dr. De Marco, ND., now offers Iron Infusion IV Therapy!
Iron deficiency anemia is the most common micronutrient deficiency in the world. So many of us are iron deficient and don’t even know it. But how does this impact you, and what can you do about it? For starters, it is important to know that iron deficiency by and large affects the female population: 1 in 4 women are iron deficient. Iron is a big deal. It is needed to carry oxygen in our red blood cells around to all our tissues. It helps to create energy in the mitochondria, and is also needed for DNA synthesis, as well as healthy thyroid function. What does iron deficiency look like? Well, when we think of someone who is low in iron, we might conjure up an image of someone pale and exhausted. While this can be true, having low iron can also cause a number of other problems. Here are some to watch out for: * Feeling cold all the time * Brain fog * Hair loss * Headaches * Short of breath * Dizziness * Heart palpitations * Depression, anxiety * Getting sick frequently * Feeling weak * Brittle nails * Mouth sores / canker sores, smooth tongue (loss of papillae) If you have any number of the above symptoms, please get your iron levels tested! Ask your Naturopath or GP to test your Ferritin and your CBC panel. CBC stands for “Complete Blood Count,” which lets us see how many red blood cells you have, how much hemoglobin is in those red blood cells, and how big or small the red blood cells are. Your ferritin and CBC can help us determine whether or not you have iron deficiency and how far it has progressed. Supplementation It can be difficult to get the proper amount of iron through our diet. For women, add to that iron loss every time you have a menstrual cycle, and you can be left feeling like you’re running on a hamster wheel, supplementing iron to top up your daily needs but never adding enough to fill the tank. Oral iron should always be the first place you start if you discover you have an iron deficiency. Nowadays, we have formulations of iron that are much more gentle on the digestive tract, making it easier for you to absorb. Many of us, however, still suffer from significant side effects from oral iron, and struggle to get enough through diet. Oral iron supplementation can also take up to a year to get iron levels back to normal. And for those of us with extreme low ferritin and hemoglobin levels, supplementing with oral iron is just not good enough. In these situations, having access to iron infusions can be a game changer. Iron is an essential aspect of Women’s Healthcare and Pregnancy Care One crucial area of concern for adequate iron levels is during all stages of pregnancy, including pre-conception. Before conception, it is important to check your iron levels to set you up to have the best start to your pregnancy. During pregnancy, women can lose up to 1000mg of iron. That is also a lot!! Research shows that up to 65% of pregnant women are iron deficient by their third trimester. During labour, women can lose another 500 mg of iron with a C-section, and 250 mg with a vaginal birth. This level of iron loss can be very difficult to overcome through diet and supplementation alone, and having iron deficiency while pregnant is a risk factor for preterm delivery, low birth weight, and health concerns after delivery. Iron infusions can be a safe and effective alternative to correct this. To be considered iron deficient and a candidate for an IV infusion, you must have a ferritin value of under 50 within the last 3 months, which you can bring with to your screening visit. If you do not have any recent blood work, a requisition can be ordered for you here at Evergreen. FAQ 1) How frequent are infusions? Often a patient will require only a single infusion, and in some cases a second visit 4-6 weeks later may be indicated. 2) What type of iron do you use? Monoferric is used for non-pregnant patients, and Venofer is used for pregnant patients. 3) How do I know if I will only need one infusion? After your first IV, you are given a requisition to have your ferritin levels re-tested in about 4-6 weeks. Based on these results, we can determine if a second IV infusion is needed. 4) What are the costs? Costs vary based on amount of iron that is needed. Your iron is sent in as a prescription to Pure Integrative Pharmacy, and may be partially or fully covered by most drug coverage plans. Monoferric 1000mg is $532, Monoferric 500mg is $277. Venofer is sold in 100mg vials and are $55 each; so Venofer 500mg is $275 ($55 x 5), roughly the same cost as Monoferric. 5) How long do infusions take? Expect to spend 30-90 minutes in the IV room – this will vary greatly based on amount of iron required. If you are interested in learning more about iron infusions, please book in for a free 15 minute Iron Infusion screening visit (in person, virtual, or over the phone). ![]() It is the time of the year when the insects are everywhere we go; while some are very beneficial, some of them we do not want around. Some over-the-counter insect repellents/coils may contain harmful chemicals/insecticides, such as DEET and Pyrethrins, which, depending on the product, can also be deadly to other insects (i.e. pollinators, which we need), and toxic to children (higher doses) and pets. For this reason, many of us would prefer to find an alternative to using these types of products to avoid any potential adverse reactions (i.e. allergies, skin reactions, neurological issues (with severe exposure), death of bees/pollinators, etc.). Here are some ideas of what you can use in place of chemical/insecticide products: 1. Natural repellents (i.e. CitroBug, BuzzPatch) can be found at health food stores, etc. 2. You can also make your own; here is a simple recipe: * 4 oz. Distilled water * SAFE for kids & pets too * * 4 oz. Witch Hazel * 30 drops of essential oils (combo. of Citronella, lavender, clove peppermint, basil, black pepper, lemongrass, eucalyptus, & geranium) * Mix in a spray bottle. 3. A diffuser in your outside space (patio/deck, etc.). If you do not have one, you can also make your own with Himalayan salts (ensure no pet access to the salts), bamboo reeds, etc. My favourite combination of oils to deter mosquitoes and wasps: Clove, Citronella, and Geranium (the mosquitoes hate the Citronella and the wasps hate the clove and geranium). 4. Anti-Mosquito devices: These can be found online and in almost any store that carries outdoor stuff. We wish you a Summer full of fun without the bites ;) Remember that the honey & turmeric/curcumin salve (we featured in May) works wonders, in case you get bitten/stung. As we enter the Summer season, it's vital to prioritize the health and well-being of our skin. While sunscreen is an essential part of our sun protection routine, many commercial sunscreens contain synthetic ingredients that can be harmful to both our bodies and the environment.
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