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Is exercise in your schedule? Let’s do this activity to help you

Exercising is by far one of the most amazing activities for health of the mind, body and soul. Surmounting research outlines the numerous benefits of activity, but why are most people not active? Here are some reasons as mentioned by my patients in my office: sedentary jobs, longer hours at work, lack of interest, fear of gyms, increased time spent on children’s extracurricular sports and increased time spent on social media.

Whatever the excuse, we must “make” time for exercise and keep it a priority in our lives. Did you notice that I used the word “make” instead of “find”? This is something I always tell my patients and coaching clients. If you don’t make the time, time will not be on your side.

Let’s do this now. Pull up your calender/agenda for the month. Look at windows of opportunity to get 30 minutes of activity in 3x per week to start. Mark it down. If you plan on joining a gym, you may want want to look at a 1 hour window 3x per week to take into consideration travelling time. I would try to alternate days so that you are spreading out your workouts every other day at least.

Are morning or evening workouts best? My answer is “when are you most likely to stay committed and have the time”. If evenings get busy and you find many interruptions and/or fatigue sets in, then you may want to choose early morning. If you are not a morning person then you may want to look at afternoon or evening workouts. I would warn you about working out too close to bedtime as this can raise cortisol levels and affect your ability to sleep. I would suggest leaving a 2 hour window between your workout and bedtime. Sleep is just as important for over all well-being.

Now that you have your 3x a week exercise times slotted, decide what you want to do in your time. I always tell my clients, if you like to box, then box. If you love to run outside, then run. If you love to dance, then dance. It is a well known fact that if you enjoy what you are doing, you are more likely to stick to it and get a positive endorphin release that leaves you wanting more!

Team sports is another great way to be active and social. I have always been involved in team sports, specifically soccer and let me tell you, playing 90 minute games is the best workout for my entire body! Team sports can keep you motivated and active (just say “no” to the beers after the game) 😉

Another thing I want you to do is let the people you live with know that this is what you are doing and that their support is going to go a long way. You may even have your family join you in this healthy change to being more active. This may also mean delegating responsibilities like dinner prep and clean up to afford you more time to get healthy.

You are all set! Let me know how you do. Commit to yourself. You will have no regrets! If you require any more help or have questions regarding exercise programs and weight loss, reach out. I used to be a personal trainer for many years and loved motivating people to push their limits, reach new goals and challenge their bodies for optimal results.

If you have been exercising for some time and notice no changes in your health or weight, there may be an underlying condition that needs to be assessed. I am happy to assess your hormonal health and thyroid function to ensure your body is balanced and you are not doing more damage by pushing yourself to work out.

Wishing you an active month ahead!

Dr. Jennifer Cisternino, ND

9 signs you need a Detox

I have learned and intuitively felt that spring was a great time to help your body rid itself of toxins and chemicals that may have accumulated over the winter months. For some people, not all, the winter season can bring inactivity and an increase in comfort foods, which is a breeding ground for toxicity. Listed below are some signs your body is asking for a detox.

Weight gain is an all too common complaint for most people. Weight gain is a sure sign you need a detox. With added weight, it is safely assumed that increased sugar, fat and processed foods have been consumed which is placing excess stress on the body and is being stored. A detox is always a fresh start and kick start to weight loss.

Headaches or “brain fog” is also a common sign that there can be an overload of chemicals/toxins in your body. I once had a patient that had symptoms of “brain fog” and found it difficult to function each day. I did a heavy metal test and found high amounts of the heavy metal mercury in her body. Once we cleared this out of her system, she reported increased clarity, focus and memory.

Constipation is another sign that your body needs a detox because it is not removing excess waste from your body. Sluggishness of the bowels can be rooted in many underlying conditions, and after this is sought out, regulating the removal of waste is important. A healthy detox is a great way to stimulate the bowels and push out toxic waste.

PMS and Hormonal Imbalance is another reason to detox. Did you know that a healthy liver promotes healthy excretion of hormones? Estrogen excess, a common hormonal concern, can be caused by an over-stressed liver and an excess of exposure to xenoestrogens- estrogen linked chemicals. Most women who come to see me with hormonal imbalances are started on a gentle cleanse to reset the body and it works beautifully.

Fatigue and Stress is a common complaint for most people. We live in a fast pace world. We have become busier and busier and most find it hard to relax and de-stress. Stress on the body places stress on the organs which makes it harder for detoxification. I attended a recent lecture on detoxification and the take home message for all the physicians listening was “make sure your patient is focusing on relieving stress for any detox to work”.

Irritability is another sign that you and your body are overwhelmed with toxicity. When the body is overwhelmed, it shows us signs that we need to take a break and take better care of ourselves, not only physically, but mentally and emotionally as well.

Skin Reactions (hives, acne, psoriasis, eczema) to name a few are sure signs that your body needs to detoxify. Did you know that your skin is the largest organ of elimination. Sweating is a great way to release toxic buildup. The more toxins you have, the more likely you are to suffer with skin problems.

Insomnia is another sign that your body is in need of a cleanse. Toxic buildup can sometimes create anxiousness and restlessness which can impact sleep. I had a patient come in with a complaint of insomnia and very little hope that it would ever go away. I put her on a 3 week detox regimen and when she returned to the office, post detox, she was amazed at how well she was sleeping.

Tics and Hyperactivity are signs that the body may be burdened with heavy metals. I have seen on several occasions, especially with children, that heavy metals such as aluminum and copper can affect the nervous system. With detoxification and removal of these metals, the body can restore balance and this is seen in the removal and lessening of tics as well as a calmer affect.

If you are interested in having yourself tested for Heavy Metals, we can get you tested with a Hair Mineral and Heavy Metal Test in the office. It is a very simple test, yet very effective.

If you have any of the concerns listed above and would like a detox, it would be my pleasure to meet you and help you.

Dr. Jennifer Cisternino, ND

416-301-3477