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Best Way To Improve Memory?

Q: What is the best way to improve memory?

A: Dr. Alison Vandekerkhove from A New Leaf Naturopathic Clinic sharing her favorite ways to improve memory and overall brain function.

Baby Brouwer

We have a Baby Brouwer!

Congratulations to our Dr. Johanna Brouwer, Dan, and big sister, Eden, on the arrival of their newest family member, Rowan.

We are all so happy for you and your new bundle of joy.

He was a water baby weighing 8 lbs 13 oz.

Mom and baby are doing great at home.

Reflux Relief

Oftentimes heartburn is caused by a lack of stomach acid, rather than too much. Antacids may provide temporary relief to an irritated digestive tract, but to correct the underlying cause usually more acid may be needed.

While digesting your meals, the stomach makes an extremely powerful acid known as hydrochloric acid. This acid is produced by healthy stomachs, and is able to turn tough, stringy pieces of meat into soup after digestion. When there is less acid in the stomach, it has to work harder to break down food. This can lead to an upset stomach and reflux.

As we age, if we start to develop indigestion, it’s highly likely that it is due to a weaker stomach, not a stronger one (a stomach making less acid.) The very word “indigestion” implies lack of digestion, not over-digestion. Maybe it’s time to fix our problem with acid. This is something that we see a lot in our practice and usually with some simple changes can get great results!

Mindfulness Tips

Make mindfulness a part of your everyday life with these simple tips & tricks!

  1. Increase your awareness. Engaging your senses can help you become more aware, which will also help you on your path to mindfulness. You can do this by giving yourself a hug, playing with a pet, smelling a flower, or taking a relaxing bath. If your mind and body feel really out of line, then choose to do something bigger such as swimming, going for a nature walk, or even touching something extremely cold to give yourself a jolt back into your body and out of your head.
  2. Make gratitude a part of your daily routine. Turn your Instagram feed into a visual gratitude diary, create a gratitude jar, or make a list of 10 things you are grateful for each morning (or night.) Practicing gratitude keeps you aware of what is making you happy and/or what you’re grateful for in that moment, which supports the idea of being present.
  3. Take 10 minutes to do nothing. Andy Puddicombe, meditation and mindfulness expert, explains the present moment as, “Not being lost in thought, not being distracted, not being overwhelmed by difficult emotions but instead learning how to be in the here and now; how to be mindful, how to be present. I think the present moment is so underrated. It sounds so ordinary and yet we spend so little time in the present moment that it’s anything but ordinary.” Give your brain a 10 minute timeout so you can refresh your mind and keep it working at its best.
  4. Check out the Headspace app, created by Andy Puddicombe. The app allows you to work mindfulness into your everyday life. Watch this short video for more information on Headspace. https://youtu.be/kEpOF7vUymc
  5. Watch the world go by. There’s something pleasant about people-watching; sitting in a cafe, watching people go by, imagining who they are, their hobbies, or what they do for a living. Taking time out of your day to people-watch is an activity rooted in mindfulness. You are taking a step outside of yourself to observe other people in that exact moment in time.
  6. Take control of your thoughts. Mindfulness means appreciating each second and giving yourself entirely to the exact moment you’re currently in. Experience each moment and enjoy it.

Information sourced from: https://www.bustle.com/articles/113549-7-tips-to-practice-mindfulness-reasons-why-you-should

Tips for a Safe Halloween!

With Halloween right around the corner, browse through these tips to ensure a fun (and safe!) Halloween for all.

  • Make or purchase costumes in a light material for better visibility.
  • Place strips of reflective tape on the front and back of costumes.
  • Dress for the weather, add layers if needed.
  • Bring a flashlight and cell phone.
  • Carry a white bag or pillowcase for candy, and attach reflective tape as well.
  • Always travel in groups.
  • Use the sidewalk as much as possible.
  • Don’t eat any treats before you get home and can check them out in good lighting.
  • Leave on the outside lights for visitors.
  • Remember that some children have allergies; stickers are a great alternative!

Pumpkin Spice Trail Mix!

Adding pumpkin to just about anything screams “fall is here,” and trail mix is a great way to munch on the good-for-you squash. After you’ve whipped up this treat, divvy it into servings for a perfectly portable snack.

Ingredients:

  • 1/4 cup Sucanat or whole cane sugar
  • 2 tsp ground cinnamon
  • 2 tsp paprika
  • 1 tsp pumpkin pie spice
  • 1 cup unsalted whole almonds
  • 1 cup rolled oats
  • 1 cup unsalted pecan halves
  • 1 cup roasted salted pepitas (shelled pumpkin seeds)
  • 1 cup walnut halves
  • 1/4 cup pumpkin puree
  • 2 tbsp all-natural apple juice
  • 2/3 cup dried cranberries
  • 2/3 cup raisins

Directions:

Preheat oven to 250°. Mix Sucanat, cinnamon, paprika, and pumpkin pie spice in a small bowl. Set aside. Place almonds, oats, pecans, pepitas, and walnuts in large bowl. Mix together pumpkin puree and apple juice; pour over nut mixture and toss until nuts are evenly coated. Sprinkle with spice mixture, tossing to coat well. Spread evenly on two baking pans. Bake 30 to 35 minutes, stirring halfway through cook time. Cool completely. Stir in cranberries and raisins. Store in airtight container. Delish!

Recipe via: https://www.fitnessmagazine.com/recipes/snacks/healthy/fall-snack-recipes/

October Don’t Get Sick Challenge

Don’t Get Sick Challenge

Happy October 1st! For the month of October, join us in our Don’t Get Sick Challenge. We will be posting daily tips and reminders to avoid getting sick as we head into the colder weather. Keep healthy with us, as our Naturopathic Clinic staff will be participating as well.

Here are some tips to get you started:

  • Get moving! Your immune system responds to exercise by producing more of the blood cells that attack bacterial invaders. And the more regularly you exercise, the more long-lasting the changes become. Research shows that people who exercise moderately 5 or 6 days a week catch half as many colds and sore throats as people who don’t.
  • Stay away from sugar! Just 10 teaspoons of sugar, the amount in two 12-ounce cans of pop, impairs the ability of white blood cells to deactivate or kill bacteria. Instead opt for a natural sweetener, such as one made from the stevia plant to boost the immune system.
  • Make room for mushrooms!  Experts explain the rare Reishi mushroom fungus stimulates the production of T-cells, white blood cells involved in protecting the body from infection. It increases levels of substances that strengthen the immune response. It also promotes sleep and reduces stress by suppressing the production of the stimulant hormone, adrenaline.

Ways To Relax (5 minutes or less!)

Ways To Relax (in 5 minutes or less!)

  1. Sip green tea – Herbal green tea contains a source of L-Theanine, a chemical that helps relieve anger.
  2. Meditate – All it takes is five minutes of peace to reap the benefits of meditation. Find a comfortable spot in a quiet place, concentrate on your breath, and feel your anxiety disappear.
  3. Remember your breathing – Slow, deep breaths can lower blood pressure and heart rate.
  4. Rub your feet over a golf ball – Get an impromptu foot massage by rubbing your feet back and forth over a golf ball.
  5. Nosh on chocolate – A square of dark chocolate can help calm nerves, regulate levels of the stress hormone cortisol, and stabilize the metabolism. (And it’s delicious.)
  6. Drip cold water on your wrists – When stress hits, head for the sink and drop cold water on your wrists & behind your earlobes. There are major arteries right underneath the skin, so cooling these areas can help calm the entire body.
  7. Find the sun – If it’s a sunny day, head outside for an easy way to lift your spirits.
  8. Stretch – Take a few minutes to stand up for a quick stretch, which will help relieve muscle tension and relax your body during a busy work day.
  9. Write it down – Putting our emotions on paper can make them seem less intimidating. Try journalling to get your thoughts out.
  10. Try aromatherapy – Drip some lavender, tea tree, or spearmint oil into your palm and inhale. The soothing scents help quiet anxiety and stress by stimulating smell receptors in the nose that connect to the part of the brain that regulates emotions.

 

Courtesy of: https://greatist.com/happiness/40-ways-relax-5-minutes-or-less