Have you ever felt that you’re hitting that mid-afternoon slump? When your energy crashes, your mind gets foggy, and you’re reaching for another cup of coffee? Sound familiar? These are classic signs your blood sugar levels might be doing the cha-cha when they should be doing the steady waltz.
Blood sugar management isn’t just for people with diabetes. It’s the secret sauce behind stable energy, better mood, and even weight management. Let’s dive into the practical steps you can take to keep those levels steady as a surgeon’s hand.
Understanding Your Blood Sugar
Your blood sugar levels are like your body’s fuel gauge. Too high, and you’re flooding the engine. Too low, and you’re running on fumes. The trick is finding that sweet spot where your energy stays constant throughout the day.
Here’s what throws us off balance:
● Skipping meals (your body hates surprise fasting)
● Loading up on refined carbs (hello, sugar roller coaster)
● Chronic stress (it’s not just in your head)
● Poor sleep (your body’s equivalent of running on Windows 95)
The Food Factor
Let’s start with the obvious – what you eat matters. But this isn’t about eliminating every food that brings you joy. Think of your plate as real estate. Here’s how to divide it:
● Half your plate is colourful, non-starchy vegetables
● A quarter is lean protein (chicken, fish, tofu, or legumes)
● Another quarter is complex carbs (sweet potatoes, quinoa, or brown rice)
● A thumb-sized portion of healthy fats (avocado, nuts, or olive oil)
This isn’t just another diet formula. It’s about creating meals that release energy slowly, like a time-release capsule for your body.
Your body loves routine more than a kindergarten teacher. Eating at regular intervals keeps your blood sugar steady. But here’s the kicker – you don’t need to eat every two hours like some old-school bodybuilding myths suggest.
Three solid meals with maybe one or two small snacks usually do the trick. The key is listening to your body’s hunger cues, not the clock.
While food comes first, certain supplements can help:
● Magnesium (nature’s chill pill)
● Chromium (helps insulin do its job better)
● Cinnamon (yes, the spice – it’s not just for lattes)
● B-complex vitamins (your cellular energy workforce)
Always check with your healthcare provider before starting any supplement regimen. What works for your best friend might not work for you.
Lifestyle Habits That Matter
Food is just part of the story. Your body is like a complex symphony, and every instrument needs to play its part. When you move, your muscles become more efficient at using blood sugar for energy. Even a 15-minute walk after meals can make a difference.
Try these simple movement hacks:
● Take phone calls while walking
● Use a standing desk (or make one with books)
● Dance while doing housework (nobody’s watching)
● Park further from the entrances
The Importance of Sleep
Poor sleep is like putting sugar in your gas tank. One bad night can make your body as insulin-resistant as eating a dozen donuts. Aim for 7-9 hours of quality sleep.
Quick sleep fixes that actually work:
● Set a consistent bedtime
● Create a dark, cool sleeping environment
● Put your phone in another room (scary, I know)
● Wind down with reading or gentle stretching
Stress Management
Chronic stress is like having your body’s emergency brake stuck on. Your blood sugar stays elevated no matter how well you eat.
Try these stress-busting techniques:
● Deep breathing (it’s not just woo-woo science)
● Regular outdoor time
● Mindful moments between tasks
● Setting boundaries with work and social media
When to Seek Help
Sometimes, despite our best efforts, blood sugar levels can still misbehave. If you’re experiencing consistent symptoms like extreme fatigue, unusual thirst, or frequent urination, it’s time to chat with a healthcare professional.
Ready to take control of your blood sugar levels? Our team at Calgary Integrative Medicine can help create a personalized plan that fits your lifestyle. Book your consultation today and take the first step toward stable energy and better health.
Category: Nutrition
Our digestive system plays a major role in maintaining the overall health of our body. If you’re experiencing bloating, heartburn, constipation, or diarrhea, it’s time for a gut health makeover. You might find it interesting that the process of digestion actually begins in the mouth. Food is broken down in the mouth by saliva.
It then passes down a series of organs to be broken down further and reprocessed. It is then circulated around the body to be used for energy, growth, and self-repairing.
So you can see, it is essential to take good care of your system in order to maintain a high level of physical and mental health.
7 Naturopathic Ways To Improve Your Dietary Health
There are hundreds of studies published online on paths to better gut health. We’ve broken it down into the most practical and easy-to-follow additions to your daily life:
1. Create a Morning Routine
Every morning, drink one to two glasses of warm water to hydrate and refresh your system. Once a week, before breakfast, crush some turmeric and ginger roots and eat a teaspoon full of this mixture to thoroughly clean your colon.
2. Drink Lemon Water
Squeeze an organic lemon into a jar of water, drop the lemon halves into the water, and sip on this drink throughout the day for energy. It removes toxins from your digestive tract. If you’re not into drinking lemon water, you can always add lemon to your salad. It detoxifies your liver and relieves you from heartburn, bloating, and indigestion.
3. Balanced Diet and Probiotics
If you want to take it up a notch, commit to a fruit diet once a week to detox your body. If you notice any digestive imbalance, mix curd and rice and leave it for a couple of hours to ferment.
Season it with mustard and cumin seeds before you eat. This easily digestible mixture will help strengthen your digestive system. These serve as your probiotic source. It will act as good bacteria inside your gut. If you’re not a fan of curds, then you can always get a Kombucha from your favourite supplier.
4. Healthy Fat
During your regular meals, toss in a bit of olive oil instead of “fat-free” dressings. This plus avocados and nuts can help your system easily absorb nutrients. You can also look for foods like salmon and chia seeds for Omega-3 acids.
Another option is eating cow ghee to protect the lining of your intestines and help keep your system well-lubricated.
5. Bellows Breathing
Practice Bhastrika Pranayama or other breathing exercises regularly to keep your digestive fire burning. If you are required to do a lot of sitting work, take a break of one to two minutes every 60 minutes to stretch your body and relax every muscle. It causes your abdominal muscles and diaphragm to draw air in and out of the lungs.
This helps in generating heat in the body, toning the liver, spleen, stomach, and pancreas by squeezing blood through the organs.
6. Yoga
Regularly practice asanas (yoga postures) such as Kati Chakrasana, Trikonasana, Utkatasana, Naukasana, and Sarvangasana to keep your dietary system in good condition as you age. Do Makarasana before your meals to neutralize the acid content in your stomach. Just moving around a bit every now and then will help keep your system active.
7. Sit Properly
When it’s time to have a meal, enjoy it and relax. Consider taking a moment to sit down and rest your body. This simple practice can get your nervous system to transition into parasympathetic mode. Your digestion process will make sure that the nutrients are effectively absorbed as blood is directed to the digestive tract.
Wrapping Up
Remember, it is not only what you eat but the attitude with which you eat that makes a difference in your health. Follow these seven points and make it a habit to pray before eating and express gratitude so that your mind and body receive energy with grace. For more tips on living healthy and naturally, visit us at Calgary Integrative Medicine.
DISCLAIMER: The information in this article is sourced from publicly available materials and expert opinions. Please consult with your healthcare provider before beginning any new health regimen or treatment.
When you say detoxification, people usually think about juice cleanses and fasting. However, contrary to what many believe, detoxification comes in many forms. It’s also about resting and proper nourishment of your whole body.
It basically removes toxins and replaces them with nutrients in return. It’s an optimal way of protecting your body from diseases using different techniques, from yoga to meditation and more. Learn more about the best natural way to detoxify your body inside out and know the benefits of this century-old concept.
What is Detoxification?
When impurities accumulate in your body, you can feel them affecting your whole system. This is what detoxification prevents. It cleanses your blood by eliminating toxins from different areas of your body. It cleanses your liver primarily, but it also helps purify your kidneys, bladder, lungs, intestines, and skin.
Here’s how it works:
- Revitalizes your kidney by removing toxins
- Improves your circulatory system
- Resets your organs by fasting
- Flushes impurities from your intestines and kidneys
- Re-energizes your body through nourishment
Do I Need a Detox Today?
With the amount of pollutants and toxins around us, detoxification should be one of the cornerstones of your health. It’s highly suggested to detox once a year. The amount of time you’ll have to spare compared to the implications if you don’t is definitely worth it.
Pregnant women and individuals with cancer, tuberculosis or any chronic diseases should try it with caution. It’s best to consult a medical professional if you’re unsure. However, if you feel any symptoms below, you might want to consider detoxification:
- Irritated skin
- Unknown allergies
- Unexplained fatigue
- Bloating
- Sluggish
- Mental log
Preparing Your Body
To make yourself ready, you have to start eliminating your bad habits first. Work on your diet and lighten up your toxin load. Remove cigarettes, refined sugars, processed fats, and especially alcohol. Doing this will fast-track your body’s healing process.
Also, refrain from using chemical-based cleaners, soaps, shampoos, toothpaste, and other highly toxic personal care items. Many natural alternatives are widely available now, and most are affordable.
Next is your mental health. How your brain processes things affects your entire body. If your stress levels are always high, your body produces toxins, which can lead to a slow detox—especially the enzymes in your kidney.
With that said, your next step is to choose the right detox program. Some of the most popular detox diets are:
- Fruit and veggie detox
- Smoothie cleanse
- Juice cleanse
Many programs include a seven-day cleanse, which starts with 1-2 days of fasting.
10 Natural Ways to Detox
Our body is engineered to detoxify itself. However, we can support it in several ways.
1. Hydration
Dehydration severely affects our body’s ability to fight harmful substances through sweat, urine, and breathing. Staying hydrated is crucial to remove toxins such as carbon dioxide and urea.
Not that keeping hydrated doesn’t only mean you have to drink water. You can also consume sugar-free drinks and unsweetened and decaffeinated teas.
2. Fruits and vegitables
Consume fruits and vegetables known for their detoxifying properties, such as leafy greens, beets, broccoli, artichokes, and grapefruit. These foods contain essential nutrients such as antioxidants and fibre that can help flush out toxins from the body.
3. Garlic
Include garlic in your daily diet. It contains allicin, which helps activate liver enzymes that are responsible for flushing out toxins from the body.
4. Whole foods
Limit or avoid processed foods and stick to whole, unprocessed foods to minimize exposure to harmful chemicals and additives.
5. Probiotics
Increase your intake of probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and kombucha, which promote a healthy gut microbiome that plays a crucial role in detoxification.
6. Tea
Drink herbal teas like dandelion root tea or ginger tea, which can help boost liver function and eliminate waste products from the body.
7. Sobriety
Cut back on alcohol consumption as it puts undue strain on the liver, which is responsible for filtering toxins from the blood.
8. Sleep
Get adequate sleep every night. It’s during this time when our bodies repair itself and eliminate toxins accumulated throughout the day.
9. Physical activity
Engage in regular physical activity as sweating promotes toxin elimination through our skin pores while also increasing circulation, aiding in removing waste products from the body.
10. Breathing
Practice deep breathing exercises or meditation to stimulate the lymphatic system, remove toxins and promote relaxation as a way of reducing stress levels, which can negatively impact our body’s natural detoxification processes.
These are just some methods you can do at home during your detoxification week. Again, we highly suggest to seek medical consultation if you’re unsure. You can also contact us at Calgary Integrative Medicine so we can help you with your first detoxification journey.
Women go through many phases in life, during which hormonal levels are constantly updated. The body needs hormones in a specific amount to function well. But how do you know if you have a hormonal imbalance?
In this article, we will discuss each of the symptoms, causes, and natural treatments for managing them.
What is Hormonal Imbalance?
Hormones play many roles, from managing appetite and reproductive health to growth and metabolism. The list goes on. Hormones are critical to our health and to our lives.
Hormonal imbalance occurs when there’s too little or too much of a certain hormone. We all experience hormonal fluctuations throughout life.
This includes during puberty, pregnancy, or menopause. These are temporary imbalances that subside with time. However, some hormonal imbalances can be more persistent and lead to conditions like:
- Fatty Liver
- Diabetes
- PCOS
- Obesity
- Thyroid problems
- Infertility
- Hormonal acne
These types of imbalances might require medical attention.
Can We Prevent It?
Not always. Some arise due to factors like autoimmune disorders, adenomas, or tumors, which are often unavoidable. However, imbalances can be prevented and managed.
What Causes Hormonal Imbalance?
There’s a fine-tuned and intricate balance of hormones in our body. Depending on how our hormones interact with each other, we could either be in a state of hormonal homeostasis or chaos. So what causes this, and what are some of the factors that make us more prone to it?
1. Poor Diet: This is usually the result of overconsuming processed foods rich in added sugars, saturated fats, and trans fats. Inadequacy of vitamins and minerals can also be a problem when we consume very little food or are undernourished.
2. High Body Fat Percentage: Obesity and high body fat can put you at risk of multiple hormonal imbalances. High visceral fat induces a state of stress in the body. It increases cortisol, which dysregulates insulin and blood sugar response.
3. Chronic Stress: This causes you to produce the hormone cortisol. Now, cortisol is not inherently bad. In fact, it allows us to react to and overcome stressful situations. But long-term stress and consistently high levels of these can result from either physical, emotional, or mental stress, which can start wreaking havoc on our overall hormonal balance.
How To Manage Hormonal Imbalance?
There are many ways to prevent an imbalance. Here are some of the best natural options:
1. Proper Diet: There are a few foods that have been studied for having a positive impact on hormones. Replace refined carbs, potatoes, and bread with root vegetables like sweet potatoes, carrots, beets, radishes, or yams. Then there are cruciferous vegetables like cabbages, cauliflowers, mustard greens, or broccoli. These contain a compound called Indole-3-Carbinol that prevents hormone-dependent cancers.
2. Adaptogens: These are extracts that help our body cope with stress. It also helps in boosting our immune and hormonal health. Some well-known adaptogens are found in herbs like ashwagandha, tulsi, turmeric, ginseng, and mushrooms.
3. Good Gut Health: Our gut contains trillions of microbes that produce substances and metabolites that impact our hormonal health. Taking care of it is paramount in maintaining a good hormonal balance.
4. Avoid Fad Diets: Any diet that excludes a macronutrient like carbs or fats inevitably disturbs the body’s hormonal balance. You might think that you’re losing weight, but in the process, you also lose the health of your hair, skin, and menstrual cycles.
5. Proper Sleep: Sleeping greatly impacts the balance of hormones. In fact, lack of sleep can lead to overeating and weight gain. It can also lead to elevated levels of cortisol.
Conclusion
There are plenty of natural ways to prevent and manage hormonal imbalances. With the correct diet and lifestyle, hormonal imbalances can be reverted. Visit Calgary Integrative Medicine today to learn more.
When it comes to skincare, we often focus on topical products used in our morning and night routines. Nutrition’s impact on skin health often gets overlooked or misunderstood.
As we age, our skin undergoes natural changes in its layers and structures, resulting in various effects such as acne, pigmentation, wrinkles, or sagging. These changes can be influenced by both internal (endogenous) and external (exogenous) factors that vary from person to person.
You can spend hundreds of dollars on skincare products, but it’ll do little good if you don’t nourish yourself from within. Let’s understand the impact of a healthy diet on skin and the best superfood to get that glowing skin you’ve always wanted.
Impact of Diet on Your Skin
Certain diets or lack of nutrients can cause very harsh skin problems. The most common example is the lack of Vitamin C, which can cause scurvy. Also, a lack of protein can lead to flaky and discoloured skin.
Dietary choices can affect skin health, but it varies from person to person. While some individuals may eat anything without issue, others may experience a hot, flushed face after just one glass of wine.
If you’re struggling with unresolved diagnosed conditions, consider an elimination diet. This involves cutting out various food groups one at a time to pinpoint potential issues. But let’s get a bit specific:
1. Wrinkles
Yes, wrinkles are part of the aging process—it’s natural. However, maintaining a healthy diet can slow down that process. To increase anti-oxidant activity and strengthen your skin metabolism, protein peptides and fatty acids are beneficial.
Most importantly, limiting carbohydrate intake and sugar consumption prevents you from damaging your skin’s collagen. Getting too much of these enables your body to produce advanced glycation end products (AGEs), an aging proinflammatory molecule.
2. Acne
When new skin cells grow abnormally, they can block pores and trap natural oils under the surface, which can result in acne blemishes when bacteria feed on those oils. Limiting processed foods and excess fat in your diet may help skin cells thrive, preventing the problems that can lead to acne breakouts.
3. Skin Pigmentation
Maintaining even skin pigmentation can be a challenge. Many wonder about white spots on your skin. Several factors cause these spots. A lack of calcium, vitamin D, and E can contribute. These nutrients impact the skin’s melanin function. Melanin gives colour to our skin. A balanced diet is essential for healthy skin.
4. Dry Skin
Lotions, moisturizers, and sunscreens are not enough. There are many kinds of diets, such as low-fat diet deprives your skin of essential fatty acids. When the skin lacks fats, it can lead to dryness since fats help maintain the skin’s hydration by acting as a natural oil barrier.
Foods To Keep Your Skin Healthy
You don’t always need supplements. You can find all these necessary nutrients in real food. Here are some:
- Salmon: Or any fatty fish like mackerel and herring. These water creatures are one of the best sources of Omega-3 fatty acids. It will help your skin thick, supple, and moisturized.
- Avocado: Considered one of the best superfoods, Avocado is a great source of healthy fats that help protect your skin from sun damage.
- Sunflower seeds: An ounce of sunflower seeds contains 5.5 grams of protein, 14% of the DV for zinc, 41% of the DV for selenium, and 49% of the DV for vitamin E.
- Broccoli: An all-in-one veggie that contains zinc, Vitamins A and C, and lutein. Your body uses these as a protection from sun damage, dryness, and wrinkling.
- Dark chocolate: The effects of cocoa on your skin are unbelievable. It’s high in anti-oxidant, making your skin less scaly, rough, and sensitive to sunburn.
These are just a few examples of regular foods you can buy at a grocery store that will keep you from harsh skin problems. If you want to learn more about your skin and health overall, contact us today.
The holiday season is a time of celebration for many people, but it can be particularly stressful if you are following a diet and trying to lose weight. Eating healthy during Christmas is difficult, especially when all the food around you looks oh-so-tempting.
But don’t worry! With these helpful tips, surviving Christmas while staying on track with your diet can be a breeze.
7 Tips To Survive Your Diet During Christmas
There’s no better time than the festive season to indulge, but it can be a real challenge if you’re trying to maintain your diet. Here are seven tips to help you stay focused on your health goals without compromising on taste or missing out on the holiday fun:
Tip #1: Plan Ahead
Make a list ahead of time of all the healthy foods you plan to avoid. That way, you can be prepared for any cravings that might come your way. Look up some healthy holiday recipes and stock up on appropriate ingredients.
Work on your mindset, too. Prepare to say no when people try to offer you an unhealthy snack, and keep a supportive environment.
Tip #2: Eat Before You Go
The smartest way not to feel deprived is to have a light snack or meal before you step out for the celebrations. When your stomach gets filled (not full) before attending parties, you can avoid overeating while still enjoying some of the available food.
Tip #3: Fill Your Plate with Greens
Leafy greens are your best bet if you want something nutritious and filling. Spinach, arugula, and romaine lettuce are chock-full of minerals and vitamins that will help keep your energy levels up during the holiday season.
Be sure to fill at least half your plate with these nutrient-dense foods so you don’t go overboard with unhealthy choices like white carbs or sugar. Bonus tip: top it off with a splash of olive oil for some extra flavour.
Tip #4: Don’t Skip Meals Throughout the Day
While it may be tempting to skip meals due to all those Christmas goodies, it can be counterproductive since it makes us prone to binge eating later on. To avoid this dangerous cycle, spread out small meals throughout the day.
Eat breakfast, lunch, and dinner as scheduled, but stick to sensible portions each time instead of a single large meal.
Tip #5: Drink Water Wisely
Water is of utmost importance when it comes to weight management. There can’t be too much emphasis on its significance. It helps flush out harmful toxins from the body, lubricates joints and aids in digestion.
Ideally, you should drink eight glasses of water daily, but the Christmas season brings along some cold weather that calls for more intake since your body needs replenishment.
Don’t think twice about gulping down a few glasses at dinner before you hit the treats.
Tip #6: Get Active with Friends & Family
It’s true that food isn’t everything about Christmas – spending quality time with friends and family plays an important role, too! So why not get active instead?
This could mean organizing sports matches, taking a stroll while singing carols under the moonlit sky, playing fun kitchen games or maybe going skiing. These activities are great exercise and put everyone in a better mood!
Tip #7: Be Kind To Yourself
If you slip up and overeat one day, don’t be too hard on yourself. Just remember that tomorrow brings a fresh start. We all have cravings sometimes, so forgiveness is key to keeping morale high while going through this journey of a healthy lifestyle. Go easy on yourself this year – no one’s perfect.
Bottom Line
The festive season can prove tricky if you’re following a diet, but it doesn’t need to be overwhelming. Remember these tips while preparing for Christmas:
- Plan ahead
- Fill your plate with greens
- Drink water
- Plan some physical activity with family and friends
- Keep yourself away from unhealthy triggers
- Be kind to yourself
If you are looking for guidance in weight loss or more tips on managing a healthy diet without compromising on taste – get in touch with us at Calgary Integrative Medicine! Our medical professionals are always around to help you through your weight loss journey and lead a healthful life this Christmas season.
Eating healthy foods, exercising regularly, and getting enough sleep are all important components of a balanced lifestyle. However, understanding the basic metabolic balance rules can help you make better food choices and stick to them over time.
Metabolic balance is the process by which your body maintains a healthy equilibrium between energy use and production. Whether you are trying to lose weight or just want a healthier lifestyle, following these 8 metabolic balance rules can help you reach your goals.
1. Eat only 3 meals a day
Millions of people either skip breakfast or skimp on other meals in the hopes of cutting calories. But this can actually backfire because it slows down your metabolism and makes you more likely to overeat when you do eat.
The rule of thumb is to stick to 3 meals a day and avoid snacking as much as possible. Eating breakfast kick-starts your metabolism in the morning and the other two meals keep it running smoothly, all while keeping your blood sugar levels steady and providing your body with the fuel it needs throughout the day.
2. Take a 5-hour break between meals
Related to the first rule, giving your body a break between meals is essential for a healthy metabolism. It is especially useful if you tend to eat late at night or have trouble with cravings as it gives you a more balanced appetite throughout the day.
The 5-hour rule states that you should give your body at least five hours between meals before eating again. This break allows your digestive system time to process what you’ve eaten and gives your cells time to absorb the nutrients from the food, which are both essential for your weight loss efforts.
3. Keep meals under 60 minutes
Overeating is one of the biggest culprits behind weight gain. But taking too long to eat can also make it harder for your body to process food.
This rule suggests that you should limit your mealtime to under an hour, allowing enough time for the food to be properly digested and absorbed by your body. Otherwise, your insulin levels won’t get low enough to start the fat-burning process.
4. Start each meal with some protein
Protein is essential for keeping us feeling full for longer periods of time while helping build muscle and burn fat. When the body breaks down protein, it secretes hormones that help control hunger and cravings.
Starting each meal with a source of protein such as fish, chicken, turkey, or legumes keeps your metabolic rate high and stabilizes your blood sugar levels, which reduces the urge to snack in between meals.
5. Stick to one kind of protein per meal
There’s no exact science as to why this is, but the theory goes that if you eat too many kinds of protein at once, it can put a strain on your digestive system and slow down your metabolism.
Spreading out your protein intake throughout the day also ensures that you meet your requirements without overloading your body. It could look like two sunny-side eggs for breakfast, grilled chicken breast and steamed rice for lunch, and some baked fish and roasted veggies for dinner.
6. Try to stop eating after 9 pm
Just as important as giving your body a break between meals is stopping eating at a reasonable time. Eating late at night can lead to weight gain and disrupt the normal circadian rhythm, which affects your energy levels and hormones the following day.
If possible, take your last meal before 9 pm to give your body enough time to digest what you’ve eaten before going to bed. Likewise, try not to eat too much for dinner as this will add extra calories that may be hard for your body to process during the night.
7. Drink lots of water
Water is essential for life as it helps your body flush out toxins while boosting your metabolism so that you can burn calories faster. Drinking enough water also keeps you feeling full longer, which can help reduce cravings.
The Academy of Nutrition and Dietetics recommends drinking at least 72 ounces of water for women and 104 ounces for men each day. More active individuals, pregnant and breastfeeding women, and those with certain health conditions need even more than these figures to stay properly hydrated.
8. Eat fruit as dessert
Indulging in something sweet after a meal can be one of life’s simple pleasures. But if you’re trying to lose weight, it may be best to skip the cake and ice cream and reach for fruit instead.
Fruit contains natural sugars that are easier for your body to process than those found in sweet treats like cake and candy. Plus, fruit is a good source of fiber and other essential vitamins and minerals, making it a much healthier choice than most desserts.
Conclusion
Metabolic balance influences blood sugar levels, hormones, and fat and protein metabolism, which can help you manage your weight, fuel your body with the right nutrients, and keep your energy levels up.
Our highly trained health professionals at Calgary Integrative Medicine will help you take care of your body by providing an evidence-based nutrition approach to preventative, corrective, and sustainable care.
Reach your weight and health goals by booking an appointment with us today!
Anyone who has worked out during the summer knows how the heat can quickly drain your energy and make exercise feel like a chore. But that doesn’t mean you have to give up on your fitness goals for the season.
Whether you’re hitting the gym, going for a run, or playing sports, any form of physical activity is essential for maintaining a healthy lifestyle year-round. So don’t let the summer heat get in the way of your workout routine!
Here are some ways to exercise safely in the summer heat to help you stay comfortable while working up a sweat.
Time it right
Planning your workouts during the cooler hours of the day is essential for exercising in hot weather. As much as possible, schedule your training early in the morning (before 10 am) or late at night (after 6 pm) when temperatures are lower.
If you’re working out in the middle of the day, try to do it indoors or find a shady spot in the park or backyard to avoid overheating. Doing so will reduce your risk for heat-related illnesses and give you more energy during your workout.
Hydrate and rehydrate
Staying hydrated is important, especially when exercising in hot weather. Make sure to drink plenty of water before (17-20 oz.), during (7-10 oz. every 10-20 minutes), and after (16-24 oz. over the next six hours) your workouts to keep your body cool and replenish lost fluids.
If you’re exercising for over an hour, consider drinking a sports drink to replenish electrolytes lost through sweat. Choose a low-sugar variant and consume only when necessary.
Apply some sunscreen
Regardless of the time of day, applying sunscreen with an SPF of 30 or higher provides an essential layer of protection against the sun’s harmful UV rays. Whether you’re working out indoors or outdoors, sunscreen helps protect your skin from sunburns and other skin damage.
To get the most out of your sunscreen, especially during outdoor workouts, apply it at least 15 minutes before and reapply every two hours or after sweating heavily.
Choose the right clothing
Proper clothing is key to staying comfortable in the summer heat, and this is true even when you’re staying indoors. Wear lightweight, loose-fitting clothing that allows your skin to breathe, and choose moisture-wicking fabrics like nylon or polyester to help keep you cool and dry.
The colour of your workout clothes can also make a difference. Light colours reflect the heat away from the body, while dark colours absorb it. So opt for light or neutral shades to keep your body temperature down.
Take breaks and cool down
Many people push themselves too hard during workouts, which can lead to exhaustion and heat stroke. Take 5-10 minutes every 30 minutes for hydration and rest, which will help keep your body temperature in check.
Always start your workout with a warm-up and end it with a cool-down. Doing so will help you avoid feeling dizzy or lightheaded during high-intensity activities in the heat.
Know your limits
Determining how much physical activity is safe for you in the summer heat depends on your fitness level and age. If you’re new to exercising, start slowly and gradually build up the intensity of your workouts as your body adjusts to the increasing temperatures.
If you feel particularly drained or lightheaded, take it as a sign to slow down and rest for a bit. Listen to your body’s cues and focus on less intense activities that require less energy, like yoga or walking.
Final thoughts
Gym or home workouts, running, and sports are excellent ways to get a good workout during summer. But the intense heat and humidity can quickly take a toll on your body if you’re unprepared.
Our highly trained practitioners at Calgary Integrative Medicine are dedicated to helping you achieve optimal health with our unique approach to preventative, corrective, and sustainable care.
Book an appointment with us to start your journey to better health and fitness this summer.
Congratulations, you’ve made it to your 50s! This is an exciting time of life filled with new opportunities, experiences, and yes, changes.
One of the most important changes you’ll need to make is in your diet. As our bodies age, our nutritional needs evolve, and what worked for us in our 20s and 30s may not work for us anymore. But don’t worry, making simple changes to your diet can help you stay healthy, vibrant, and energized.
In this article, we’ll explore the key diet changes you need to make after 50 to feel your best and live your best life. So sit back, and let’s dive into the delicious world of midlife nutrition!
Stay Hydrated
As you age, your body’s water content decreases, and you may not feel thirsty as often. But don’t let that fool you into thinking you don’t need water. Dehydration can lead to fatigue, dizziness, and even confusion. So, make sure you’re drinking plenty of water throughout the day. A good rule of thumb is to aim for at least eight 8-ounce glasses of water a day.
Fill Up on Fibre
Fibre is your friend! After 50, your digestive system slows down, and constipation can become a real issue. Eating plenty of fibre-rich foods can help keep things moving smoothly; however, make sure to drink enough water to help the fibre work, or else it can contribute to making you constipated. Whole grains, fruits, and vegetables are all excellent sources of fibre. Plus, fibre can help lower cholesterol, control blood sugar, and reduce the risk of heart disease.
Keep an Eye on Your Sodium Intake
Speaking of heart health, it’s essential to keep an eye on your sodium intake. High blood pressure is a common issue when you’re older, and too much sodium can make it worse. Try to limit your intake of processed and packaged foods, which are often high in sodium. Instead, opt for fresh, whole foods that you can season with herbs and spices.
Manage Your Metabolism
While it may be tempting to try fad diets or skip meals, these approaches can do more harm than good. Focus on eating a balanced diet that includes plenty of whole foods, fibre, protein, and healthy fats. Recent studies have shown that our metabolism starts to slow down at around 63, but this doesn’t mean you should ignore your hunger signals. Skipping meals can slow it down even more and lead to overeating later on.
Up Your Protein Intake
Another dietary change to consider is increasing your intake of protein. After 50, your body’s ability to absorb protein decreases. This can lead to muscle loss and weakness, making everyday activities more challenging. To combat this, aim for 1 to 1.2 gram(s) of protein per kilogram of body weight each day. Lean meats, fish, beans, and nuts are all excellent sources of protein.
Eat Plenty of Probiotics
Probiotics are beneficial bacteria that can help improve digestion, boost immunity, and even reduce the risk of certain diseases. When we get older, our gut microbiome can become less diverse, which can lead to digestive issues and other health problems.
Eating probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, and miso can help restore balance to your gut microbiome. Taking a probiotic supplement may be beneficial, especially if you’ve recently taken antibiotics or have digestive issues.
Make Sure You’re Getting Those Essential Nutrients
Don’t forget about the importance of vitamins and minerals. As you age, your body may have a harder time absorbing certain nutrients, such as vitamin B12 and calcium. Make sure you’re getting enough of these essential nutrients by eating a varied diet that includes plenty of fruits, vegetables, and dairy products.
With a new year upon us, many of us are looking forward to what lies ahead. This is a great time to set goals for self-improvement.
If you’re looking to get healthier this year, you’re certainly not alone. A recent survey of 1,000 Canadians indicates that fitness and nutrition goals are the most popular new year’s resolutions for 2023.
If you’re wondering how to stay motivated and focused on your goals in the months ahead, remember that taking small steps in support of your resolution can help put you on the path to long-term success.
So, here are 5 healthy tips to kick off the year and help keep you or your family active and healthy. Let’s get started!
Move, Move, Move
Staying healthy and improving your overall quality of life are excellent reasons to exercise as a new year’s resolution. Working out not only helps you look and feel better physically, but it also has numerous mental health benefits.
Exercise can reduce stress levels, boost energy and self-confidence, improve sleep quality and focus, and help regulate mood. Regular exercise can even help protect against certain illnesses such as heart disease or diabetes.
Setting a new year’s resolution to exercise not only helps you establish healthy habits but also shows dedication and commitment to yourself as you strive to reach your goals.
Get Enough Sleep
Sleep is essential for optimal health and well-being. Aim to get 7-8 hours of sleep per night and create a routine that helps promote enough quality rest.
This could include winding down with a warm bath or shower before bedtime, avoiding screens before bedtime, and keeping your bedroom at a comfortable temperature.
Not getting enough sleep can lead to chronic fatigue, difficulty concentrating, and weakened immunity. Additionally, lack of sleep has been linked to higher levels of stress hormones in the body, which can lead to depression and anxiety.
Boost Your Mood With Happy Foods
Although food, in general, can provide comfort and a sense of happiness and reward, nutrition also plays an active role in our emotions. Research has shown that what we eat affects how we think.
Eating foods that increase serotonin levels, for instance, can help improve your mood, reduce stress, and improve sleep quality. These are, in particular, foods that are high in tryptophan, an amino acid found naturally in many food sources.
Foods such as eggs, turkey, salmon, nuts, oats, seeds, bananas, avocados, pineapples, and dark chocolate are all good sources of tryptophan which can help increase serotonin levels.
These happy foods when consumed along with a healthy diet can work wonders for our moods, allowing us to proceed through the day with a more positive attitude.
Drink More Water
Staying hydrated is essential for health and performance. Remember that water makes up about 60 percent of our body weight and plays an instrumental role in maintaining overall health.
Water helps to regulate our body temperature, aids digestion, transports nutrients throughout the body, and helps flush out toxins.
Make sure to drink enough water throughout the day – aim for at least 8 glasses per day – and reduce your intake of sugary drinks like soda or energy drinks. This may seem like a lot, but you can make it easy by carrying around a reusable water bottle and sipping on it throughout the day.
If you prefer, you can also add flavour to your water with fruits such as lemons or berries for an added zing.
Focus on your Zen
By taking time each day to practice Zen-inspired activities such as mindful breathing, guided imagery, or simply sitting quietly in a peaceful location you can help to reduce stress and anxiety while connecting with your innermost self.
The more you practice Zen, the more likely you are to gain clarity about what truly matters most in your life and how to best live it. This could mean making healthier decisions for yourself or committing to a new goal or project.
Cultivating this type of mindset will allow you to live each day with intention rather than letting it pass by without considering its purpose or meaning.
In Conclusion
A solid new year’s resolution is the first step in your journey to self-improvement this year, and your actions can turn it into a reality. These simple healthy tips can go a long way toward making the new year a fulfilling and motivating one. So, let’s make this year a great one by starting it off right!
For a full focus on your health journey, you can also seek the advice of professionals at Calgary Integrative Medicine. As Calgary’s premier naturopathic clinic, we offer a wide variety of services to help you live a more fulfilling life.
Get in touch with us today to find out how we can help you on your wellness journey!
