5 Tips to Have a Healthy Summer!

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Relax. Refresh. Renew

Summer vibes are in the air. The sun is feeling warmer and the nights are getting longer, which we must take advantage of. Beach days, pool parties, BBQ fun and late night summer breezes is sure to put us in a “chill mood”…or at least it should. Let’s make sure that you are not “too chill” this summer, where your health goals fall to the wayside…

The truth is, there is never a good time to stop taking care of yourself. Your body will always remind you to get back on track before it’s too late. I see too many people get into bad habits over the summer and have regret once it is over, hence my motivation for writing this blog. Prevention is the best medicine. Let this read act as your warning 😉

Here are a few things to stick to. I call them my non-negotiable health actions.

  1. STAY HYDRATED: I cannot emphasize enough the importance of drinking pure water. If you are unsure how much you should be drinking, I will tell you MORE than you already are. Take your weight in lbs and divide it by 2. This is the amount of water in ounces that your body needs to maintain optimal function. Now, for every cup of coffee/tea/alcohol you drink, you must drink an extra 2 glasses (16 ounces). Take some time to do the math and ensure you are drinking enough water. The other thing to consider is water lost through perspiration. If you are active in the sun and sweating, you must add more water to match the deficit. Dehydration is a risk factor in the summer months. Headaches could be your first sign. Don’t take this risk lightly.
  2. EXERCISE DAILY: With the weather being nicer and days longer, it is natural to want to be out more and to have a bit more energy. Use these summer days to commence or continue an exercise routine. Some outdoor activities for you to try: bike rides, hikes (choose different locations to keep you engaged and exploring new terrain), tennis, basketball, rollerblading, outdoor runs, walks, and any sport that you love to play. Some of my favorites are soccer and tennis. You can be sure to find me on the soccer field and tennis court! With the extra calories burned while being active, you can enjoy a few treats without the guilt.
  3. KEEP SUGARS/CARBS TO A MINIMUM: Bathing suits, crop tops, dresses, shorts and tanks all reveal more skin than winter months. A sure way to cut weight and bloating is to minimize sugars. Try to cut out all refined sugars, breads, pastas, baked goods, pop etc. These foods can be consumed occasionally, if you desire, but not a daily basis. You will feel lighter and more confident in your clothes if you do this during the summer.
  4. ALCOHOL NEEDS TO BE LIMITED/AVOIDED: Are you someone who drinks a beer a day or a glass a wine a day? Are you someone who binges on the weekend or at parties? Ask yourself why? Any amount of alcohol in the body creates stress in the liver and other organs, and gets metabolized as sugar. From my experience, alcohol intake, at any rate, can increase weight gain, bloating and increased fatigue. Drink responsibly and be aware of alcohols’ negative impact on your well-being.
  5. PROTECT YOURSELF FROM THE SUN: The allure of having bronze, sun kissed skin seems tempting. The sun today is much more damaging than 20 years ago. Sun burns increase your risk exponentially of getting skin cancer. Please invest in some SPF 60 and be sure to apply this everyday, even if you are not directly in the sun. Catching rays while driving is a thing. If you are going to be outside for extended periods, wear a hat. If you have sensitive skin, please wear protective clothing to ensure that you won’t get burned. Rates of skin cancer are on the rise and no one is immune. Please do your best to protect yourself from the harmful effects of the suns damaging rays. Your future self will thank you! BONUS * Best way to prevent aging prematurely*

Hope these 5 tips help keep you healthy this summer. If you require a bit more motivation, feel free to reach out to set up an appointment. I am available throughout the summer. I am happy to help you feel your best!

In good health,

Dr. Jen Cisternino, ND

416-301-3477

Have you explored “adrenal imbalance” as a cause for your health concerns?

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Each and everyday we are calling upon our adrenal glands to help us cope with the wide arrange of physical and psychological stressors- work demands, raising a family, lack of sleep, poor nutrition, excess caffeine consumption, dieting, unresolved emotional stress etc.

Let me be clear about what these glands are. In the human body, we have two adrenal glands. They are triangular in shape and located above the kidneys. These glands help the body cope with stress and among the many hormones that are released by the adrenals, the most commonly known is cortisol.

In addition to cortisol, a lesser known fact is that the adrenals also secrete sex hormones like progesterone, testosterone, estrogen and DHEA. When a woman enters menopause, the severity of her symptoms are often linked to the health of her adrenal glands. If a woman’s adrenal glands are healthy and balanced, she will experience minimal symptoms in the transition. Those women who have long standing adrenal imbalance, tend to suffer greater symptoms like hot flashes, vaginal dryness, mood changes, weight gain, sugar cravings etc. I see this pattern a lot in my practice. Recommending adrenal support in these cases has shown to improve symptoms of menopause while eliminating the need for hormone replacement therapy.

The adrenal glands also affect sleep, energy, temperature, stress coping abilities, mental clarity, immune system function, hormones, libido, food cravings, blood pressure and weight management. As a result of their multiform effects, there can be many signs and symptoms of adrenal imbalance that you may perceive. Our bodies are always trying to speak to us so that we may restore balance. Whether you listen or not is up to you. Be aware that there can be an overlap of signs and symptoms with other conditions, so adrenal imbalance may not be the root cause but it sure can be a contributing factor to your illness.

If you suffer with any of the conditions listed below, know that you can help yourself by getting your adrenal glands assessed and treated to improve outcomes: Arthritis, Allergies, Anxiety, Chronic Fatigue Syndrome, Fibromylagia, Depression, Anxiety, Weight Gain, Insomnia, Hypotension, Hypothyroidism, Premature Menopause.

Adrenal insufficiency is often an overlooked condition by most medical practitioners. Naturopathic Doctors do a fantastic job at helping patients better understand the role of stress on the body and how to mitigate its effects and support the adrenals for overall well-being. I am hoping to shed some light on these amazing glands by writing this blog. If you would like to get your adrenal glands assessed and properly treated, reach out to book an appointment so we can get started.

In good health,

Dr. Jen, Naturopath

416-301-3477