What does the Mediterranean have to do with depression?
Well, not much you would think!
A study from 2017 looked at individuals with moderate to severe depression who were for the most part on meds and/or in psychotherapy. One group stayed on a typical diet and the other went on a modified Mediterranean Diet. Of the first group only 8% went into remission (got better) but in the second group 32% went into remission!
Diet can have a huge impact on mental health all by itself.
What does a Mood Healthy Diet look like?
-protein at every meal
-a couple pieces servings of fish per week
-lots of nuts and seeds
- don't forget those fermented foods
- green tea
- no junk! (Sugars, processed food, pesticides, etc.)
Eating like this gives your body the nutrients it needs to be happy (i.e. tryptophan which gets converted into serotonin; tyrosine which is needed to make dopamine; glutamine which turns into the calming GABA neurotransmitter and all the other important vitamins and minerals that are needed for these conversions to happen as well as multiple other biochemical reactions!)
Did you know that almost every fluid except for water (caffeine, alcohol, carbonated drinks, juices, some herbal teas) actually rob your body of water and electrolytes? Water is the single most important nutrient that our bodies need to function.
On an average day, the body can lose 2 1/2 liters of water just from breathing, digesting food, and using our heart and other organs to live!
So if you're a coffee drinker in the morning, soda drinker in the afternoon, and alcohol/juice/tea drinker in the evening... switch a few of those around for water! Your body will thank you and... BONUS side effect... your skin will look more youthful as well!!
#tuesdaytidbit #hydrate #water #drinkup #dehydration #skintips#infusedwater
What is the secret ingredient for healthy looking skin?
It is needed to regenerate collagen. This process requires something that is so easy to come by yet so many people aren’t getting enough of it - especially if there has been a lot of sun exposure, a history of smoking, or a high amount of oxidative stress in their life.
The secret ingredient?
Good old Vitamin C!
Both orally and topically, it helps to regenerate the skin, reduce wrinkles and decrease sun damage! Especially when combined with Vitamin E and zinc.
So don’t forget about this one in your skin care regime’s!
And as always, remember that an internal glow will shine through to the outside! Take care of yourself – it’s always worth it.
Dr. Masters, ND
#skincareroutine #skinhealth #wrinkles #sundamage #glowingskin#natural
Protein-Packed Grain-Free Breakfast of Champions! This one will keep you going through the morning without the hunger pangs that start 1 hour after a bowl if cereal.
#breakfastideas #proteinpacked #grainfree #feelingsatisfied
Love this time of year, love fresh berries and all the goodness that comes from them! Whether you have a yard or a patio or just a window - plant something! There's something about dirt, and sun, and water, and green that does wonders for the #mindbodyandsoul.
#seeds #harvest #summerberries #yumyum
Good skin care products can be nearly impossible to find sometimes! Particularly if you want to avoid all those endocrine disrupting chemicals! But skin care can be so much more simple than we make it sometimes. Here is a quick and easy recipe for a face or body scrub that won't affect your hormones or fill you with chemicals.
1/3 cup ground coffee
3 Tbsp brown sugar
3 tsp avocado oil
1 tsp castor oil
10 drops lavender essential oil
Mix and store in a glass jar.
Use a pinch at a time with water.
Bonus Tip: Follow this facial treatment with a few sprays of rosewater.
Enjoy your refreshed, glowing skin!
For more info about the reasons to avoid most commonly used skin care products, read more here:
#healthyskincare #diyfacescrub #diybodyscrub #endocrinedisruptorfree #hormonedisruptorfree
Eating healthy but still struggling with your digestion? Try eliminating some of these very common food combinations and see if your discomfort disappears too!
-fruit after a meal
-cereal or oatmeal with milk and orange juice
-grilled cheese sandwich or lasagna
-pasta with tomato and cheese
-cheese and meat omelet
-yogurt with fruit
-beans and cheese
Read more at here.
For a full digestive consultation, please visit your ND.
With the beautiful blue skies and summer sun starting to become a more regular occurrence, all the questions around sun protection start to come up. And it can seem more confusing than ever these days with all the information out there.
Here are my 3 Sunshine Tips to keep things simple this summer:
1. Don't get burnt - wear protective clothing and
use shade when necessary.
2. Drink plenty of pomegranate, carrot, and citrus
juices and smoothies for increased sun protection
and to keep your skin healthy all summer long.
3. Find a safe sunscreen to use at
"Sunshine is the best medicine."
There are quite a few reasons for persistent abdominal concerns and this should always be assessed by your ND.
But is there some general advice that may appease these irritating symptoms while you're waiting to be assessed?
Let me give you the recipe for a simple tea made from something you may already have in your cupboard!
Fennel works great to lessen gas and colicky pains. It also stimulates the appetite and promotes healthy digestion.
Here's how to make a tea:
--Pour 1 cup of boiling water over 1-2tsp of slightly crushed fennel seeds and infuse in a covered container for 10 minutes.
--Add some honey if you like and drink 3 times per day or drink 1 cup half an hour before meals to decrease flatulence.
A few other herbs you could add to your tea that will further work to soothe your digestion include caraway, anise, chamomile, peppermint, or ginger.
If you are struggling with digestive concerns and would like to get to the bottom of them, don't wait to schedule your visit: call 604-534-9121.
1. It's not a new concept as a diet.
2. It should be used on a temporary basis, with good follow up so weight gain doesn't result following weight loss. Sustainable changes to diet and lifestyle should be implemented for best health success long term.
3. Cautions: avoid processed and poor quality fat and protein sources. Avoid in kidney disease.