My name is Julie Goldring, I am a Naturopathic Doctor here at the Integral Health Clinic. I am very
thankful to be here! To me, it has felt like coming home – great people to work with and a beautiful
warm atmosphere of love and support. I am so grateful to be a part of such a wonderful Team.
It is still below freezing out there this morning and I can still see lots of snow on the ground. But it is
March, so I am trusting that spring is right around the corner? Patience. Patience. Patience. Oh,
and maybe one last skate on the canal! The birds are waiting patiently for me to fill their now empty
bird feeder. I have heard so many more birds in the last few weeks. This has to be a good sign!
Spring is a great time to embark on new health plans, make changes in your life, and clean out those
closets! I wanted to write briefly on some Healthy Fundamentals, to remind us of things to not leave
out of our new spring health ideas!
1. SLEEP Are you getting enough? Are you getting quality sleep starting before midnight? The
greatest physical rejuvenation in the body occurs while we sleep between 10pm and 2am. It is
thought that between 7 hours and 8 hours a night is an optimal sleep amount.
2. WATER The average human body is 70% water. Aim for 1 Litre of water per day. Spread out
that 1 L over the course of the day, avoiding drinking too much with food. I recommend not
drinking after 7pm to optimize sleep time.
3. EXERCISE I know when it is -35 C out there with the wind-chill, exercise can be a tough one in
the Nation’s capital, but don’t forget what it does for you! Exercising most days in the week is
protective against a host of issues, including anxiety and depression, certain cancers,
cardiovascular disease, diabetes and more!
My advice is always pick something you enjoy doing, or it will be difficult to stick with. Find a
walking partner, join a Learn-to-Run program, take a fitness class with a friend…whatever you
do, do it regularly and you will reap the benefits.
4. NUTRITION
Of course this is a huge topic, but I will write a few reminders.
- Don’t forget the dark green leafy veggies – steam them and add lemon juice or tamari for a yummy side dish
- Go for multi-coloured veggies and fruit and less processed foods whenever possible
- Limit refined carbohydrates – white sugar, white flour, pasta, bread
- Eat healthy fats – avocado, olive oil, nuts and seeds for example
- Moderate your alcohol intake
- Eat blueberries, walnuts, and dark chocolate!!
- Above all, enjoy your food and give thanks. We are truly blessed to live in a country with an abundant and safe food supply.
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