Health Conditions

Is period pain common? Yes. Is it normalized? Yes. Is it normal? No! The medical term for menstrual pain is dysmenorrhea. It’s the most common menstrual cycle complaint. Most of the time, it shows up as lower abdominal pain in the form of cramping, throbbing, and aching; it starts up a few days before your period or once flow has begun. It can also show up as lower back pain, upper-leg heaviness or numbness, nausea, heavy bleeding, headaches, and fatigue. Menstrual pain tends to be worse on the heaviest days of flow (usually the first and second days of a period), and it can show up for a few hours or even stick around for a few days. lining of the uterus, the endometrium, is shed. This shedding occurs thanks to a coordinated hormonal and inflammatory response. The inflammatory process brings more blood cells and fluid to the endometrium and involves immune compounds called prostaglandins and leukotrienes. Menstruators with period pain tend to have more of these compounds in their flow, so we think that’s part of the story. But, like most stories, there are plot twists. There doesn’t seem to be a singular cause for period pain, and contributing factors can include family history, age at menarche (first period ever), nutritional deficiencies, and heavy menstrual flow. Then, we have to account for the possibility of an underlying condition or structural issue. Dysmenorrhea can be categorized into “primary” and “secondary” types. Primary dysmenorrhea is period pain that does not have an underlying pathology that’s causing the pain. This kind is more common if you’ve recently started menstruating, and it’s related more to an exaggerated inflammatory response. Secondary dysmenorrhea is period pain caused by an underlying structural issue or medical condition like endometriosis, infections, fibroids, or cysts. These conditions can be present in the early menstruating years, but they are more likely to develop later. Diagnosis Unfortunately, there aren’t a whole lot of tests to pinpoint the cause of an individual person’s period pain. Not just that, but the normalization of cramping is so deep-seated that many healthcare providers don’t even blink when menstruators share their experiences. So, the onus falls on the patient to really advocate for themselves and describe their pain effectively to their practitioners. Tracking your pain is extremely helpful here, so I’ve come up with some questions that you can answer and take to your healthcare provider: » Where is the pain? » When does it start and end?  » What’s the severity (rate it on a scale from 0–10)?  » Are there any other symptoms?  » What do you do to manage it (painkillers, heating pad, tea, etc.)?  » What makes it better/worse?  » How does it impact your quality of life? Imaging (ultrasound) and a manual exam are good places to start to identify if there are any growths or structural issues. Sometimes, these tests may yield no diagnosis. This could mean that it’s primary dysmenorrhea; however, it could also be indicative of endometriosis, especially if your pain is not responsive to painkillers, is associated with painful penetrative intercourse or bowel movements, or if you also have unexplained infertility. Endometriosis is an inflammatory condition in which tissue that looks like your endometrium grows outside of the uterus—sometimes around the ovaries, bladder, and rectum. It’s a sneaky condition that can evade ultrasound technology. Laparoscopy (a minimally-invasive keyhole surgery) is the gold standard for diagnosis . . . but it’s a challenge to get that done in Ontario. Getting a referral to a gynecologist can be helpful here. Gynecologists are specialists in reproductive health that are more familiar with endometriosis (and other reproductive tract conditions). They can help expedite diagnosis and are more up-to-date with treatment options as well.  “The birth control pill and intrauterine devices (IUDs) are also used for period pain and heavy flow, but they can come with a bunch of adverse side effects.” There can be an element of pelvic floor dysfunction in period pain. The pelvic floor refers to the muscles in the pelvis to which the uterus, bladder, and rectum are tethered. When these muscles aren’t working together as they should, it can lead to pelvic pain. A pelvic physiotherapist is super helpful here. Treatment Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, mefenamic acid, and naproxen, are the most conventional options for treating menstrual cramps. These drugs target those inflammatory mediators called prostaglandins, and they do a good job at it. The nice thing about these meds is that you can use them for a few days as needed, then put them aside. The downside? Long-term and frequent use can damage the gut and liver.  The birth control pill and intrauterine devices (IUDs) are also used for period pain and heavy ...

“Sage and rhubarb are two herbal medicines that can help reduce hot flashes, and St. John’s Wort is a wonderful aid for mood support.” My friend looked over at me and said, “Well, I guess this is just how it is now.” She was going through perimenopause and experiencing the classic symptoms of hot flashes, vaginal dryness, and sleep issues. We live in a time where there are tools and resources to help women feel well during this important time of change, yet they often feel overwhelmed and lost on where to seek support. Women may believe they must simply accept distressing symptoms, even if they interfere with their quality of life. As a naturopathic doctor that focuses on helping women navigate perimenopause and menopause, I can assure you that this is simply not the case. The goal of supporting women through menopause is to help alleviate aggravating, acute symptoms and to create a long-term plan to support healthy aging and vitality. Every woman deserves a personalized approach when working toward health goals. 5 Tips to Ease Menopause Symptoms Building upon healthy foundations can make a positive impact on reducing your symptoms of menopause and supporting your health in the long-term. Avoid triggers for hot flashes, such as caffeine and alcohol. These substances, although delicious, can exacerbate hot flashes. Eat protein and good quality, healthy fats at every meal, such as avocados, olive oil, and nuts and seeds. Focus on eating complex carbohydrates and reducing your sugar. Incorporate foods into your diet that act as phytoestrogens, such as soy and flaxseed. These help to modulate hormones in your body.  Add omega-3s to your diet by eating fish, fish oil, and nuts and seeds.  Reduce stress, expose yourself to sunlight, and move your body daily. Hormone Replacement Therapy  As hormones begin to decline during perimenopause, women may start to experience a constellation of vasomotor, urogenital, and physical changes. Vasomotor symptoms can include bothersome hot flashes and night sweats. Urogenital symptoms may include vaginal dryness, pain, and urinary incontinence. Physical symptoms such as insomnia, mood and memory changes, and joint and muscle pain can also begin. Using hormone replacement therapy (HRT) can be an excellent option for alleviating many of these symptoms.  There are numerous forms and options when it comes to this treatment, and when chosen appropriately, it can have tremendous benefits that go beyond just symptom management. Hormone replacement therapy can also be supportive for long-term bone, cognitive, and metabolic health. With the right discussion on the risk and benefits of treatment with their healthcare practitioner, women can take control of their health and make informed choices around HRT. Let’s explore some of the options.  Bioidentical HRT   Bioidentical hormone replacement therapy simply means that the hormones used in treatment are identical to the hormones your body produces. Some bioidentical hormone preparations are standard and found in conventional pharmaceutical products, whereas other preparations can be personalized and made in compounding pharmacies for customized doses and forms. Synthetic HRT  The hormones used in this therapy are not identical in chemical structure to the hormones produced in your body. Many common hormone replacement prescriptions come in this form.  Both bioidentical and synthetic HRT can come in gels, topical or vaginal creams, patches, or be taken orally. Depending on the goals, health history, and preferences of each individual, there are pros and cons to each option. Although there can be some risks with HRT, the safety profile of these treatments can be very high and the benefits immense. Talking with a practitioner who is well-versed in the options is a good idea to determine which approach is best for you.  Natural Medicine  Natural medicine can have powerful benefits for supporting women in this important phase of life. It can be used in combination with HRT, or on its own for women who prefer a non-hormonal treatment option. Sage and rhubarb are two herbal medicines that can help reduce hot flashes, and St. John’s Wort is a wonderful aid for mood support. Optimizing your nutrient levels of Vitamin D, B12, and iron can be important for your energy and mood; melatonin and magnesium are supportive of sleep.  If you are struggling with vaginal dryness and pain, using a vaginal moisturizer that has hyaluronic acid can be extremely effective. The list of natural medicine that can be beneficial is extensive and is most effective when utilized in a personalized plan that fits your needs and goals. Naturopathic doctors are excellent resources to help you choose the right nutraceuticals and supplements to support your health.  Long-term Health   Along with supporting current health goals, menopause is a wonderful moment t ...

Have you ever considered your fears in life? Physical and psychological fears are often rooted in a lack of security. Physical security may be established through basic food and shelter, but psychologically, our fears continue to shape our experiences until we look at the root cause. Let’s study this universal experience through a mindful approach. “Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.” There are many fears: The fear of judgement (from people or God), of loneliness, poverty, heights, loss, and death. There are millions of different fears, and many of us are working through our own personal fear now, at this moment. Sometimes when fears arise, you can receive help with the assistance of a psychotherapist, psychiatrist, or another healthcare professional. This often becomes a cyclical pattern, however, that deals with one branch of fear at a time without looking at the whole structure of fear itself. Fear can be said to begin from a deep need for psychological security—a feeling of comfort found through a steadiness in life that most people desire.  Psychological Security  Throughout history, we have looked for psychological security to overcome fear. This has led to the creation of ideologies like politics, religion, economy, education, professions, family, etc. If we look at any one of these ideologies, we can see that although our minds have been trained to “believe” there is security in them, it’s not intrinsically there. Let’s look first at family. One may believe there is security in a relationship with a husband or wife, but at any moment, that security may be lost to illness, divorce, or death. A child may feel secure with a parent, but is then left alone by being pushed out by a loved one, or they may venture out on their own. These kinds of scenarios will bring some level of fear to the child. Therefore, the familial home may not actually be a place of everlasting security. We can look at the ideology of a particular political group and see that at any time, the group may not deliver on promises made to a community or nation—security here, too, is fragile. In education, after acquiring the credentials needed for a particular job or career, continuing education may be needed to practice in a new city or country, or you may need to adapt to new life situations due to the loss of a job, moving, illness, politics, etc. This does not bring psychological security either. At this point, you may seek security through new training or a new workplace, but this new search or work also brings fear. Sometimes, people seek psychological security through the ideology of a religion, a guru, or a spiritual leader. Over time, they might find that such a leader or role model changes, or a person no longer enjoys the teachings of a new minister at a familiar church or the new administration behind it. In such cases, you may look for a new church, temple, mosque, or leader to find psychological security as you work through personal fears. The same experience is often felt through working with one’s healthcare team. The team is appreciated when all is going well, but when personal health or the team itself changes, you may look for a new provider. This also brings fear and often resentment, anxiety, and frustration. Understanding And Awareness  These examples of ideologies we look to for psychological security each show that they are temporary, which inevitably breeds fear. Our entire world experience is temporary, and fear can grow because we’re conditioned to believe that security can be found in short-term experiences. But there is no security in fleeting things. Just like fear, a happy moment or anger is also temporary. Any one of these emotions can further feed fear. For example, if someone is very happy living in a particular home, they will likely fear any damage or loss to it. Eventually, they will look for a new home due to changing needs, then fear that change. Usually, people are encouraged to overcome their fears; they may seek out a parent for help, a teacher or leader, or a healthcare professional, but rarely can these helpers treat the root cause of the fear. Physical pain also connects with psychological fears. If a person had excruciating pain yesterday, but the pain is gone today, the mind will fear experiencing that pain again. The memory of the past filters through the present, projecting this fear into the future. Thus, even without the pain, people will carry the fear.  Thought and time can sabotage us; both can intensify fears and move a person out of the present moment. If there’s no fear currently, thought and/or time can bring it about. When there is fear requiring immediate action, it doesn’t need conscious thought or time to express itself It’s just suddenly there. For example, avoiding being hit by a car or getting up after a sudden fall are instinc ...

Our bodies are great at sending us signals when something is wrong. We just have to learn to read them. Whether you wake up exhausted, feel like you're dragging your feet throughout the entire day, or always hit that afternoon energy slump, there are reasons to investigate further. Nutrient Deficiencies  The standard North American diet is full of opportunities for improvement. With an emphasis placed on simple carbohydrates (white bread, pasta, and rice); sugar (juices, sodas, and baked goods); and saturated fats (deep-fried items, meats, and butter); it comes as no surprise that overall nutrient intake is low. In the busy lifestyles of our fast-paced "go-go-go" society, quick and easy meals are often the norm These quick and easy meals are usually void of substantial healthy nutrients, but high in calories. This means that although we feel full, our bodies still crave nutrients, and this will trigger a hunger response that doesn't have to do with being hungry. When we fuel our bodies and mind with the right nutrients, energy is more balanced and cravings are kept in check. Having a diet full of fruits and vegetables is a great way to ensure nutrient intake is high. Poor digestion is another big cause of nutrient deficiencies. Even if you are eating all the right foods, your gut has to be able to break down your food properly and absorb nutrients from it. The phrase "you are what you absorb" is a much better analogy to the commonly heard "you are what you eat." Symptoms such as frequent bloating, excess gas, constipation, diarrhea, and acid reflux are indications that your digestive tract may not be functioning optimally.  Common nutrient deficiencies include iron, magnesium, vitamin D, and vitamin B12 (especially if you are a vegan/vegetarian). Although water isn't a "nutrient" per se, inadequate intake can also cause fatigue. Be sure to compensate for caffeine items such as coffee, which can dehydrate you further. Thyroid Concerns  The thyroid is a small but mighty gland that sits at the base of your throat. This gland is involved in numerous processes in the body, including metabolism, body temperature, digestion, period health, cognition, and skin health. A low-functioning thyroid (hypothyroidism) can be a big contributing factor to fatigue, sensitivity to cold, dry skin, heavy and/or irregular periods, resistant weight loss, and anxiety/depression. Often, the thyroid will become dysfunctional due to stress, impaired gut health, and autoimmune conditions.  There is a genetic component to thyroid dysfunction, so it may be a good idea to get assessed if you have a family history. If you have reason to suspect a thyroid concern, speak to your healthcare professional about getting a full thyroid panel checked through blood work.  Mental Health  Health is comprised of your physical, mental, and emotional realms. Unfortunately, our physical health often takes precedence over our mental health, sometimes simply because it’s more externally visible. As such, it's important to distinguish mental and emotional energy from physical energy. For example, an excess mental load can result in burnout fatigue. This can cause mood fluctuations (including being quick to anger and impatience), feeling "wired but tired," and feeling overwhelmed when decision-making. This can also cause difficulties sleeping, which in turn results in poor mental, emotional, and physical energy because our bodies aren't able to properly restore from the previous day. Sometimes, what we deem as fatigue is actually mental and emotional exhaustion from depression or anxiety. A key question to ask yourself would be, "Am I lacking motivation or the physical capacity to do what I want to do?" The latter describes a lack of physical energy. Lack of motivation and disinterest in things that used to bring you joy are signs that your mental health may need tending to. Many physical concerns, such as unrestful sleep despite adequate hours of shut-eye and brain fog, can be signs of depression or anxiety. Although it can be scary to face, you are not alone. Mental health concerns have skyrocketed throughout the young and old alike, and have been increasingly evident throughout the COVID pandemic. Stress (Hpa Axis)  The hypothalamus–pituitary–adrenal (HPA) axis describes the link between the brain and the adrenal glands. While stress impacts all body organ systems, the adrenal glands are a key player in regulating the stress hormone called cortisol. Stress is not inherently a bad thing. It’s a great driver for productivity and allows our senses to heighten in dangerous situations to get us to safety. When the body's stress response is activated, it quickly mobilizes resources so that they are readily available for use. However, when stress becomes chronically high without adequate support for restoration, it begins to rapidly deplete the body's resources to keep up with demand.  “When we don ...

If you’ve ever looked for a natural treatment for heartburn, sore throat, or constipation, you may have come across slippery elm. This large elm tree often flies under the radar, but its inner bark has a slippery mucilage, meaning it contains a polysaccharide that becomes a useful gel when mixed with water. It can be added to teas, supplements, and medicines to soothe skin and mucosal membranes and help facilitate movement in the digestive tract. Mucous membranes exist throughout our bodies. They are the lining of the respiratory cavities (e.g., nose, mouth, and throat), and digestive and urogenital tracts. These membranes can become inflamed after spicy meals or when you’ve picked up the latest daycare virus. With inflamed mucosal linings, you may experience symptoms like heartburn, indigestion, a sore throat, and congestion. Soothing these concerns is often a target for natural treatments like slippery elm. Psoriasis A collection of case studies using nutritional modifications and slippery elm in patients struggling with psoriasis found that all subjects saw improvement in their symptom ranking over a six-month trial, as well as a reduction in markers for intestinal permeability. Many of the studies that mention slippery elm are small and outdated at this point, but new studies are assessing its benefits in digestion and cholesterol, and the results are exciting! Digestion: Constipation  Stress is a significant issue seen in healthcare today that can impact the health of your digestion. One condition often associated with stress is irritable bowel syndrome (IBS). People struggling with this can experience abdominal symptoms like bloating, gas and discomfort, as well as changes in bowel movements (e.g., constipation, diarrhea, or both). Because of its connection to stress and brain function, healthcare providers lean on psychotherapy to address these concerns. Cognitive behavioural therapy, relaxation therapy, and hypnosis may all be worthwhile investments if you are struggling with IBS. Natural options, like slippery elm, may also work.  The fibre content in slippery elm is a bulk-forming laxative which may help with constipation. In patients with constipation-type IBS, the slippery elm formulation was found to significantly improve bowel habits and reduce other side effects. Another small study associated slippery elm with improved digestive symptoms, including indigestion, heartburn, nausea, constipation, abdominal pain, and flatulence. On closer inspection, the stool of participants also showed improvements in healthy bacterial populations and reduced markers for leaky gut. “Because slippery elm contains insoluble fibre, it has become a natural consideration for the treatment of high cholesterol.” The same soothing effect slippery elm provides for people struggling with IBS can also be used to treat heartburn and sore throats. This demulcent coats the throat, easing irritation and coughing symptoms. Some older anecdotal evidence suggests that slippery elm has the ability to soothe inflammation and swelling, improve mucosal irritation, and ease laryngitis and acid reflux—but more investigation is required to understand the mechanism of action and effectiveness. Cholesterol High cholesterol (hypercholesterolemia) is a very common issue in Canada, with 28 percent of people aged 18–79 fulfilling the criteria for diagnosis. While lifestyle changes are helpful recommendations in the management of high cholesterol, many people require medication therapy to bring cholesterol into the normal range and reduce the risk for heart disease.  The first line of treatment is a drug family called statins. As with any medication, statins are not without side effects that may impact results. Because slippery elm contains insoluble fibre, it has become a natural consideration for the treatment of high cholesterol.  A recent randomized double-blind placebo-controlled trial demonstrated that patients with untreated high low-density lipoprotein (LDL) who received 500 mg of Ulmus macrocarpa Hance (large-fruited elm) daily for 12 weeks showed a greater decrease in LDL and total cholesterol in comparison to the placebo group. In addition, none of the participants reported any notable adverse events. Having an effective treatment option for managing a prevalent health concern like hypercholesterolemia—without side effects—is very exciting! How To Use Slippery Elm  Slippery elm comes in convenient capsules and teas, but you can also add the powder form to a smoothie or try making your own soothing lozenges. Regardless of the form, always take doses a couple of hours apart. Lozenges Ingredients » ½ c slippery elm powder  » 6 Tbsp honey Instructions Combine the slippery elm powder in a bowl with your favourite honey and mix well.  Roll the mixture into small balls using your hands (use about ½ tsp for each ball).  Roll each ball in a little extra ...

Sciatica is the shooting pain or numbness that goes down one leg to the toes due to direct irritation of the sciatic nerve, or the sciatic nerve root, that exits at the lower back from the spinal cord. Sciatica refers to the symptoms or feelings, but it’s not an actual diagnosis. It doesn’t tell us what’s causing the pain or where it’s originating from—it just tells us that the sciatic nerve is affected. Cause & Effect  In most cases, sciatica can be associated with a disc herniation in the lumbar region of the lower back, where the disc in the spine protrudes outward and either directly compresses the nerve root or has enough inflammation associated with it to irritate the nerve that goes down the leg. What Does It Do? The sciatic nerve is made up of the L4-S2 nerve roots. It provides direct motor function to the muscles in the legs, as well as sensation to the skin on the back and sides of the legs and the bottoms of the feet. When you visit a chiropractor with this type of pain, they should do a thorough assessment of motor function and sensation in these areas. This helps us identify which nerve may be the cause of the pain and rule out other conditions that could look and feel like sciatica. Finding out the cause of the pain is the most important step because this dictates your treatment options and recovery time. In some cases, we may ask for imaging either an X-ray of the lower back to see if there is any compromise to the joints or the discs, or an MRI to view the tissues, discs, and nerves in the lower back. Having something come up on imaging will help us confirm our diagnosis, but it’s generally unnecessary unless there’s a need for surgery in the rarest and most extreme cases (e.g., symptoms that affect bowel or bladder function, or cause a loss of muscle control). Very few people need to take this route; a lot of back surgeries don’t address the cause of disc herniation, so the pain is very likely to come back even post-surgery. In most cases, imaging is not required and won’t affect the course of your treatment. If you do experience weakness in the muscles, or loss of control over bowel or bladder function, please see your medical doctor immediately.  Recovery It can be a long, tough road to recovery from a nerve or disc injury that has led to sciatica symptoms. Every case will be different, but generally speaking, at least one or more years of rehabilitation will be needed before the condition can be in a place where it’s less likely to occur again. In a lot of disc herniation cases, the ligaments that surround the discs are weak and unable to do their job as well as before. This makes it much easier for disc herniation to occur through repetitive activities or a lot of bending, twisting, and lifting all at the same time. If an injury occurs, time will be needed to strengthen these ligaments. They require much longer to strengthen than muscles, hence the long recovery time. In my opinion, the most critical factor between an injury getting better and coming back again (usually much worse the second time), is whether people keep up with their rehab many tend to stop once they feel better. If you can incorporate rehab into your daily lifestyle and create a routine that you can stick to for many years, it will be much easier to keep up the habit. Feeling good is great, and it might be your goal, but the pain going away does not mean the injury is healed. “A huge part of the healing process comes from the amount of effort you put into your treatment plan at home, so carving out time for yourself every single day is really important for getting better.” Treatments Some types of treatments that may be offered depending on your exact condition are rehabilitation exercises, acute care relief (e.g., heat, ice, stretches, muscle creams), lumbar decompression or traction, chiropractic adjustments, laser, acupuncture, and/or muscle work. A huge part of the healing process comes from the amount of effort you put into your treatment plan at home, so carving out time for yourself every single day is really important for getting better. It may be helpful to work with other practitioners, depending on your needs. A therapist can help manage the stress that chronic pain can cause, or a physiotherapist can be great if you need someone to do exercises with you. If you’ve been suffering from sciatica pain and haven’t had improvement, or just need to know what’s causing it, book an appointment with your chiropractor. You don’t have to live with this type of pain, and there’s a good chance that you can get long-term relief. This type of pain is not likely to go away on its own, and it usually gets worse over time if left untreated.

The great outdoors is rich with opportunities for math learning that can interest and engage children in real-life problem-solving. Math is a universal language, and the foundations of mathematics give us the tools to ask more complicated questions about the world around us. In grades one and two, children learn the mathematical concepts of addition and subtraction; number sense; and measurements and data collection, such as measuring items with a ruler, comparing which is smaller/larger, and using geometry to identify and understand two-dimensional versus three-dimensional shapes.  As our foundational understanding of math grows while we expand on the basic concepts of BEDMAS and polynomials, the complexity of our cognition and thought generation also evolves. We move from asking simplistic questions about shapes and numbers to philosophical ones about the mind and humankind. However, this process of mind expansion begins young, starting with the ABCs and 1, 2, 3s. Nurturing educational basics creates the fertile ground for complex thought to grow. Nature provides vast and various workspaces to practice these rudimentary math skills, utilizing space and elements just waiting to be discovered and explored. Here are some tips and exercises you can use to help children activate their mathematical minds. Colour & Shape Lessons on colors and shapes are among the first learned in Kindergarten, which can be extrapolated to the outdoor classroom. The basic shapes are the two-dimensional (2D) circle, triangle, and square; and their geometric three-dimensional (3D) counterparts, the sphere, prism, and cube. Have kids explore their “shape space” and see which they can find. Can they find all six of these 2D and 3D shapes? Did they find a group of items that make a shape when put together? Picking a favourite shape or item, such as a rock or leaf, get them to find as many of that item as they can and arrange them according to size or colour gradient. This teaches the skill of comparison and organization and is the basis for making a mathematical series (analgebraic concept). Can they find an object that is a grouping or combination of shapes? If so, have them break that object down into its separate shapes and have them draw the object by using the grouping of shapes as their foundation—this is a drawing technique used to ensure proper scale and arrangement.  Patterns The ability to see groupings of repetitive shapes is the basis of pattern recognition—another fundamental math skill. Patterns are present everywhere in nature, from the changing of seasons to the concentric growth rings visible on a freshly cut tree stump. They are concrete things we can see, like the spiral arrangement of petals on a flower, or complex ideas, like the life cycle of a leaf. Have your child choose a living object, like a flower or mushroom, and have them describe what pattern they see. Is there a repetitive group of objects that can be identified? What is the individual shape, and how many times is it repeated? This exercise covers the basics of multiplication. For an exercise of pattern recognition in concepts or cycles, have them choose a tree or plant and describe their life story, starting from a seedling. This exercise also exemplifies empathy and the ability to emotionally connect to the spirit of nature.  Symmetry Symmetry, like patterns, is another mathematical concept that is well-represented in nature. If an object remains unchanged when it’s rotated, flipped, or divided into equal parts, it’s symmetrical. Gather a plethora of nature objects, like leaves, pinecones, flowers, or sticks, and have your child determine which are symmetrical and which are asymmetrical. An object can have reflectional symmetry around a line or axis. An example of this is a butterfly painting you may have created as a child, where you paint one side of the paper, fold it, then open to reveal symmetrical butterfly wings. Rotational symmetry around a central point can be observed in the radial arrangement of flower petals, among other objects from nature. What are some other examples of symmetry found in nature?  Have your kiddo find four different flowers and determine if they exhibit symmetry, and which type of symmetry it is. Can they recreate the flower using paper shapes or origami? The symmetry of leaves can easily be seen by using the leaf as a stamp; paint the leaf using acrylic or watercolor paint, then stamp it onto paper to create a leaf print. No paint? The leaf can make its own pigment thanks to its abundance of chlorophyll. Put the leaf between two pieces of paper, and use a rock to hammer the leaf to crush the plant cells and release its natural pigment—this will leave an imprint on the paper. A similar craft can be made using clay/dough instead of paper, pressing the leaf into the material to leave a detailed imprint. Using a magnifying glass, children can then explore the lines of ...

Urinary tract infections (UTIs) can be common for many children. They occur when bacteria travel into the urethra (i.e., the tube that connects to the bladder) and multiply. Children, and in particular girls, have shorter urethras which make it easier for bacteria to travel through and attach to the bladder. Normally, urine is sterile, meaning it does not contain any bacteria. However, bacteria from the anus can find their way into the urethra and cause a UTI—the bacteria E. coli is most often the cause of urinary tract infections. Symptoms  Depending on your child’s age, it may be difficult to tell when a UTI has developed. Usually, the bacteria will cause swelling and irritation in the bladder and urethra. This leads to the following symptoms: » Belly pain  » Pain and/or burning with urination  » Having to pee frequently (sometimes it’s just a few drops) » Fever » Foul-smelling urine  » Cloudiness or blood in the urine » Back pain (this can be an indication of a more severe  infection) In babies, symptoms of a UTI are similar to those of other infections, including fussiness, crying, and fever. Babies may also experience blood in the urine. Prevention If your child suffers from chronic UTIs, prevention is key to breaking the cycle; good hygiene especially for females is vital.  Top 4 UTI Prevention Tips Do not use any soap in and around the urethra and vulva for females; water alone is best for cleaning. Do not use any harsh or fragranced soaps for males.  After using the washroom, females should wipe from front to back (not back to front). This will prevent the spread of E. coli to the urethra. Wear breathable underwear, preferably cotton.  Do not hold your pee - holding it can allow bacteria to more easily grow within the bladder. Diet also plays a role in the prevention of UTIs. Studies show that no particular diet causes UTIs on its own, but certain foods can affect the health and environment of the bladder, making it more susceptible to UTIs. Food and beverages linked to an increase in UTIs: » Sugary beverages » Meat (particularly poultry and pork) can increase the acidity  of the bladder, which provides a better environment for bacteria to grow Bladder irritants to avoid during an infection: » Coffee and tea » Artificially-sweetened beverages  » Carbonated beverages Bladder irritants are not linked directly to an increase in UTIs, but they can increase discomfort and even cause symptoms similar to a UTI. Cutting out certain foods can be difficult, especially with your little ones. The great news is that you can also add food and drinks to their diet to help in prevention.  Foods That Help Water - This should be the main source of hydration for our little ones. Breastfeeding - Studies show that breastfed infants have a 50 percent lower risk of developing UTIs compared to non-breastfed infants. Unsweetened 100% cranberry juice - Cranberries contain certain molecules that block bacteria from being able to attach to the bladder and urethra, which reduces the risk of developing a UTI by 20 percent.5 Try sweetening it yourself with a little bit of honey or maple syrup, and dilute it with water to make it more palatable.  Freshly-squeezed berry juice - Just like cranberries, other berries (like blueberries) contain the same molecules that prevent bacteria from attaching to the bladder. Fibre - People who consume high-fibre diets, which improve constipation, are less likely to develop a UTI. This is partially because constipation increases the risk of UTIs. Examples of fibrous foods include apples, berries, avocados, broccoli, peas, sweet potatoes, lentils, chia seeds, flax seeds, chickpeas, and brown rice.  Diagnosis If you suspect your child has a UTI, please consult a medical professional immediately. Getting treatment as soon as possible will help minimize the severity of the infection. Your doctor may diagnose a UTI by assessing symptoms and testing a urine sample for bacteria.  Treatment If it turns out your child has a UTI, the best course of action is to consult your family doctor, pediatrician, or a walk-in clinic to assess the need for antibiotics. The prompt introduction of antibiotics will allow for clearance of the bacteria from the bladder before the infection spreads further down the urinary tract. In addition, drinking lots of water can help flush the bacteria out of the bladder.If you are concerned about the side effects of antibiotics, these can be addressed with a visit to your medical or naturopathic doctor. The most common side effects are loss of appetite, nausea, vomiting, diarrhea, headache, dizziness, and allergic skin reactions.You may consider adding a probiotic to help mitigate these side effects. Supplementation Probiotics - Lactobacilli-type probiotics are dominant in the bladder. Studies show that taking probiotics can reduce recur ...

Sometimes it can feel like being an adult means having no free time; for many of us, our plate of responsibilities is full to the point of spilling over. Maybe you’ve been so busy lately, that your eating habits have gone off the rails. Perhaps you’ve put eating healthy on hold until after things in your life settle down. After all, how can you be expected to eat well when life is so hectic? If you’re stuck in the I’m-too-busy-to-eat-healthy mentality, I want to ask you two important questions. The first is this: when will life actually stop being busy? I’m not asking this to be negative but to be realistic. There will always be something creating busyness in your life. If it’s not school, it’ll be work. If it’s not kids, it’ll be grandkids. If you figure you’ll start eating healthy when you’re not busy, you’ll just continue to put it off. Now onto my second question: how long can you afford to postpone healthy eating? It can be easy to do things like skip lunch in the name of productivity, or “reward” ourselves with treats in the evening for working hard. But over time, habits like these will catch up to us in the form of gut issues, hormonal imbalances, or even chronic diseases like high blood pressure or diabetes. It can be easy to lose sight of the fact that we only get one body in this life. If we don’t invest in our health now, we can end up losing it in the future. I understand that at this point you might be feeling a bit frustrated. “I do want to eat healthily, but how is it doable amidst the craziness of my life?” you may ask. Don’t despair— it is possible! “If You Don’t Have Time To Do Things Like Grocery Shop, Cook, Or Eat Three Meals Per Day, It’s Time To Take A Look At What’s Going On In Your Life.” How To Start Now 1 Set Boundaries Based on my experiences working with clients, unhealthy eating habits often boil down to a lack of boundaries in certain areas of a person’s life. You must set boundaries with yourself and others to nourish your body properly. It’s crucial to silence that negative inner voice that beats you up for not being perfect. An all-or-nothing mindset won’t do you any favors with your diet. If you think you have to be flawless to be healthy when life gets busy, you’re going to spread yourself too thin. Overburdening yourself can result in giving up and harming your mental health—neither of which I want for you. Instead, be compassionate with yourself. As long as your overall habits are healthy, you will reap the benefits. If here and there, you have a treat, order takeout, or eat convenience foods, it's not a big deal. What you’re doing consistently counts the most toward your well-being. Setting boundaries with yourself also includes prioritizing your health. I know that I said this before, but I’m going to say it again because it’s so important: we only get one body in this life. If you don’t have time to do things like grocery shop, cook, or eat three meals per day, it’s time to take a look at what’s going on in your life. Have you taken on too much? Do you have enough support? Are you burned out? If you are too busy to feed yourself properly, it’s time to set some boundaries. Give some thought to what you need from yourself and from others to make healthy eating happen in your life. Maybe you need to set a boundary with yourself to take your lunch break away from your desk to make sure you have something to eat at work. Also, remember that you don’t have to try doing it all alone. Reach out for help in areas of your life where you’re feeling overwhelmed. If you find you’re always falling behind on your to-do list, ask family members to help you out more with chores around the house, for example. If you’re experiencing caregiver burnout, look into what home care services are available in your community. Healthy eating will be a lot easier when you have enough support in your life. Establishing boundaries will help you to give your body the nourishment it requires. When you prioritize your health and get the support you need, you’ll find it easier to get through busy days because your body will be getting the fuel it needs. You’ll prevent intense cravings and overeating because you’ll be honoring your hunger throughout the day. You’ll also be getting the nutrients your body needs to prevent and/or manage health concerns (e.g., gut issues, anxiety). 2 Think Ahead Healthy eating is a lot less likely to happen when you’re winging it. If you haven’t thought ahead about what you’re going to eat and then things get hectic, it’s more likely that you’ll reach for unhealthy options or not eat at all. When you’ve made a plan and some food prep, your days will go more smoothly, and eating healthy will become automatic. A little bit goes a long way—you don’t have to make a super-detailed meal plan or spend all day cooking. Here are a few examples of how efficient planni ...

For anyone unfamiliar with the term, a power bowl, quite simply, an all-in-one meal that is nutritionally dense, it combines essential fats, carbs, and protein together to ensure you get the most possible balanced meal. Hence, the ability to incorporate power bowls into breakfast, lunch, and dinner recipes are simple. The Versatility of the All-Day Power Bowl Power bowls are a pretty easy way to get a super wide range of nutrient in, and they’re simple to make at home. You can diversify them with a couple of ingredient swaps, which can make them more suitable for breakfast, lunch, or dinner. Power bowls also allow you to prep bulk ingredients ahead of time, so you can make multiple healthy bowls throughout the week. This is why the power bowl is a great option for those trapped on time. Another huge benefit is reduced food waste. The nature of the power bowl allows you to kind of throw together any leftovers in your fridge so you can use them up last minute. Because there’s no “concrete” recipe for a power bowl other than the way you structure it, there’s endless possibilities for how you can make one. One can easily customize them as you see fit – All-day, all-purpose power bowl. Provided you’re using whole, plant foods as the basis of the bowl, you’re always going to end up with a quick, healthy, and nutrient-dense meal. How to prepare a power bowl? These are the “core” elements the power bowl should have: Base (Pick 1): Typically, unrefined wholegrains. We also suggest alternatives for those wishing to avoid grains, like cauliflower rice or quinoa. All these options are gluten-free (GF). Protein (Pick 1-2): We tend to opt for plant-based protein, but the options are endless here. For a plant-based bowl, most people stick with tofu, tempeh, or block beans. Non-vegetarian options would be chicken, eggs, or seafood – depending on how strapped you are on time. Vegetables (Pick up to 6): We like mixing between both cooked and raw veggies for this part. Go for a wide mix of colorful vegetables and try to fill around half your bowl with this section. Dressing (Pick 1-2): Every delicious power bowl has a good sauce, marinade, or dressing to top it off. You can keep things simple. Healthy Planet has a bunch of great pre-made, bottled dressings – or you can make your own. Toppings (Pick 2): Last, but not least. Most power bowls incorporate some type of topping with a little bit of crunch to them. Here we’d opt for nuts, seeds, or dried fruit. For some inspiration to build your power bowl see Healthy Planet’s suggested recipes in the card at the top of this article. Ingredients for Any Possible Power Bowl Recipe – Healthy Planet Whether crafting a vegan quinoa power bowl, a Green Goddess tahini bowl, or a Thai-centric peanut bowl – Healthy Planet has all the ingredients you need to meal prep for any possible combination. Organic produce like cauliflower for cauliflower rice, or organic quinoa make for the perfect gluten-free bases to any bowl. Some brands at our store can help simplify meal prep with their range of organic canned beans and lentils, free of added salt. The star of most vegan or veggie bowls, tofu and tempeh, are widely available in our retail store locations – made from organic and non-GMO soybeans. When we fill up our plates (or bowls, in this case) with enough healthy protein, fat, and complex carbohydrates, we can power through the day with sustained energy levels and no “crash” people commonly associate with carb-loaded meals. Balanced nutrition is not only essential for our overall well-being, decreasing cholesterol levels and preventing disease risk, but it also contributes to our mental well-being, improving mood and concentration.