Like An Auto Shop for the Mind.
Date : July 3, 2026
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Life can be challenging, and many people wait until they feel overwhelmed before seeking support. But therapy isn’t only for moments of crisis - it’s also a tool for growth, healing, and building resilience over time. Like regular check-ins for your health - or routine servicing for a car - therapy can help you notice patterns early and support your well-being before small challenges grow larger.
You don’t need to be at a breaking point to benefit from therapy. In fact, some of the most meaningful work happens when you start earlier.
Signs therapy may be helpful for you:
You feel stressed, anxious, or overwhelmed most days
Your mood has shifted - you feel sad, irritable, or emotionally drained
You’re struggling with sleep, concentration, or motivation
Activities you once enjoyed no longer feel the same
You’re navigating a major life change (separation, loss, career shift, new parenthood)
You feel stuck and unsure how to move forward
A quick self-check?
It can help to pause and ask yourself:
Have I been carrying emotional stress for weeks or months?
Am I finding it harder than usual to manage daily responsibilities?
Do I feel unsupported or alone in what I’m going through?
Have people close to me expressed concern about me?
If you answered yes to any of these, therapy may be worth considering.
What Therapy With Natasha Offers:
Natasha has more than ten years working in a variety of settings, such as Cancer hospitals, elementary schools, special education programs, with MVA clients, as well as at a private practice. She has expertise working with children, youth, adults, and families from diverse backgrounds. She practices evidence-based therapy that includes a variety of modalities and interventions based on client needs, including cognitive-behavioral therapy, mindfulness, meditation, grief/bereavement counselling, stress reduction & healthy coping strategies.
She speaks multiple languages that including English, Hindi, and Gujarati.
If you’d like to learn more about how therapy might help, feel free to reach out to schedule a complimentary consultation with Natasha today!
Pelvic Floor Physiotherapy 101.
Date : June 23, 2026
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Most people don’t think about their pelvic floor until something changes. That may look like leakage with exercise, pelvic pressure, pain, or a sense that their core isn’t working the way it used to. What often gets missed is how interconnected the pelvic floor is with other parts of your body. The pelvic floor works with the deep core, breathing system, hips, and spine to support bladder and bowel control, movement, and pressure management. Because of this, symptoms don’t always present in obvious ways and may show up as back pain, hip discomfort, or difficulty returning to exercise after pregnancy or injury.
Even in the absence of symptoms, pelvic floor physiotherapy can be beneficial for prenatal patients as a preventive measure. Pregnancy places increased demands on the pelvic floor muscles, which can affect their strength, coordination, and function. Pelvic floor physiotherapy can help support pelvic floor health throughout pregnancy and may reduce the risk of developing symptoms during pregnancy or postpartum.
Pelvic floor physiotherapy looks at this system as a whole. It starts with a detailed discussion about your symptoms and how they affect your daily life, followed by an assessment of movement, breathing, and the pelvic floor itself.
What are Pelvic Floor Physiotherapy patients dealing with?
Urinary symptoms - Stress, urge, and mixed incontinence, urgency, frequency, nocturia, incomplete emptying.
Prolapse symptoms - Heaviness, bulging, pressure, activity-related symptoms, pelvic support concerns.
Pelvic pain - Dyspareunia, vulvovaginal pain, overactivity, persistent pelvic pain, pudendal-related symptoms.
Pregnancy Care - Pelvic girdle pain, urinary symptoms, pressure management, labour preparation.
Postpartum recovery - Perineal recovery, C-section scar concerns, return to exercise, incontinence, pain.
Complex overlap - Constipation, bowel dysfunction, lumbopelvic pain, fear, stress, and persistent pain contributors.
What does Pelvic Floor Physiotherapy treatment look like?
Education - Understanding symptoms, recovery, bladder and bowel habits, pressure management, and self-care.
Training - Pelvic floor muscle training when weakness, timing, or coordination is the issue.
Downtraining - Relaxation, breathing, and release strategies when overactivity, pain, or guarding dominate.
Manual Therapy - Soft tissue work, scar management, mobility, and symptom-calming approaches.
Functional Rehab - Integration into lifting, exercise, sport, work tasks, and return-to-activity goals.
Behaviour changes - Bladder retraining, bowel strategies, graded exposure, and long-term self-management.
Pelvic floor symptoms are common, but they are not something you need to accept as normal! With the right assessment and treatment, many people notice meaningful improvements in comfort, confidence, and function. Visit our website to learn more about appointments and to book with our Pelvic Floor Physiotherapist, Swati.
Discover how blurred vision and eye tracking issues are managed after a concussion with professional neuro-optometric care in the Toronto area.
Date : May 15, 2026
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While a concussion is a traumatic brain injury, the eyes are often the primary window through which post-concussion vision issues manifest to the patient. It is common for individuals in Toronto and the Greater Toronto Area to assume that if their eyes are physically healthy, their vision is fine; however, the complex visual system involves more than just the eyes. A concussion disrupts the neural connections between the brain and the visual processing centers, leading to persistent blurred vision and other visual symptoms that can significantly impede daily life. Recovery from these visual dysfunctions often requires a multidisciplinary approach involving both an Optometrist and a physical rehabilitation team to address the root of the functional vision impairment.
What are the signs and symptoms of a concussion?
Symptoms of a concussion do not always appear instantly; some take hours or days to surface as the chemical changes in brain cells evolve. While many patients expect immediate unconsciousness, most mild traumatic brain injuries do not involve a loss of consciousness but rather a constellation of physical indicators¹. These often include persistent headaches, nausea, dizziness, and a heightened sensitivity to light known as photophobia. Patients may also experience cognitive and emotional shifts, such as brain fog, increased irritability, and a general sensation of feeling slowed down.
Among the most critical visual red flags are blurred vision, double vision (diplopia), and significant difficulty tracking moving objects. These post-concussion visual symptoms are signs that the oculomotor control centres in the brain are struggling to coordinate the eyes². When the visual pathways are disrupted, the brain must work much harder to process information, leading to rapid fatigue and a decline in visual attention and visual memory.
How to check pupils for concussion
Medical professionals check for anisocoria, which is an uneven pupil size, or a sluggish reaction to light, to determine if there is significant pressure or damage to the cranial nerves¹. This assessment is a standard part of evaluating the autonomic visual system following a brain injury. If one pupil remains dilated while the other constricts, it indicates a medical emergency that requires immediate intervention from an Ophthalmologist or emergency physician.
It is important to emphasize that while checking pupils at home is a common practice for concerned family members, it is not a substitute for a clinical assessment by a qualified Optometrist. A normal-looking pupil does not mean a concussion hasn't occurred, as many visual disruptions happen within the internal visual processing centers rather than the physical structure of the eye itself. Relying solely on pupil size can lead to a missed diagnosis of post-concussion syndrome or other lingering visual disorders.
Why do I have blurry vision after a concussion?
Blurry vision occurs because vision is a complex process involving several areas of the brain that can be knocked out of sync by the physical impact of a traumatic brain injury. The brain must coordinate the mechanical movement of the eyes with the sensory input it receives to create a clear image. When this synchronization is lost, the patient experiences post-traumatic vision syndrome, where the visual system can no longer maintain a single, sharp focus².
One common cause is accommodation issues, where the eyes struggle to change focus between near and far objects quickly. This is often accompanied by convergence insufficiency³, a condition where the eyes have trouble turning inward to focus on close tasks like reading or using a smartphone. Furthermore, binocular vision dysfunction may occur, meaning the brain has trouble coordinating both eyes to work together as a single team. This lack of oculomotor control leads to depth perception issues and a general feeling of being visually overwhelmed in busy environments.
The importance of a concussion eye exam
A standard vision test measuring visual acuity on a wall chart is not enough to diagnose post-concussion vision syndrome because it only measures how well one sees at a distance. An eye exam at Kodak Lens Vision Centres goes much deeper, evaluating how the eyes move, work together, and focus on dynamic targets⁴. Optometrists look for oculomotor dysfunction, specifically testing smooth pursuit (the ability to follow a moving object) and saccades (the ability to jump focus between two points).
During these exams, a developmental optometrist or an Optometrist specializing in neuro-optometric rehabilitation can identify specific visual skill areas that have been weakened. They may recommend specialized lenses to alleviate symptoms and support the recovery of the visual system. For instance, Kodak Lenses with blue light filtering can help manage light sensitivity, while prism lenses may be utilized to shift the visual field and reduce the strain caused by binocular vision issues. These tools provide immediate relief while the patient undergoes more intensive rehabilitation⁴.
Moving beyond the eyes: Concussion treatment
Recovery from a concussion rarely happens in a vacuum; it requires a multidisciplinary approach that addresses the vestibular and cervical systems alongside the eyes. Because the visual, balance, and neck systems are deeply intertwined, a dysfunction in one often affects the others. In Toronto and the Greater Toronto Area, the modern philosophy of treatment has shifted toward active recovery, which involves performing controlled activities that do not trigger a severe spike in symptoms.
This approach focuses on staying just below the sub-symptom threshold, allowing the brain cells to heal without being overstressed. A rehabilitation team often consists of an Optometrist, a Physiotherapist, and sometimes a Chiropractor to ensure every aspect of the injury is addressed. By treating the whole person, patients can see faster improvements in their visual cognition and overall stability.
How concussion physiotherapy helps
Vestibular rehabilitation uses specific exercises to recalibrate the inner ear and eyes, which is essential for reducing dizziness and visual motion processing issues. When the vestibular system and the visual system are not communicating correctly, the patient may feel like the world is moving when they are standing still. Physiotherapy also incorporates sensorimotor training to improve the communication between the neck muscles and the brain, which is vital for maintaining steady oculomotor control. Balance training is another cornerstone of this therapy, helping patients regain stability to prevent secondary falls or further injuries.
The role of chiropractic care in recovery
Many concussion symptoms actually stem from the whiplash effect on the upper spine, leading to what are known as cervicogenic headaches. Chiropractic care can help manage the nervous system regulation by addressing the physical tension and misalignment caused by the initial impact. Gentle adjustments may help the body transition out of the fight or flight state that often accompanies head trauma. In professional environments like Circle Care, practitioners work together on a single recovery plan, ensuring that the manual therapy provided by a Chiropractor supports the vision therapy exercises prescribed by the Optometrist.
Lifestyle tips for managing visual strain
Effective screen hygiene is paramount for recovery, which includes reducing high energy blue light exposure and taking frequent breaks to prevent visual fatigue. The brain requires significantly more energy to process digital information after an injury, so limiting screen time helps preserve cognitive resources. Environment tweaks, such as using green light therapy or dimming overhead fluorescents, can also be beneficial, as these light sources can be noisy for a recovering brain.
Proper hydration and nutrition support long-term brain health and the maintenance of the vitreous and neurological pathways. Omega-3 fatty acids are particularly noted for their role in supporting brain cell repair. Maintaining a consistent intake of water ensures that the visual system functions at its peak capacity during the demanding process of neuro-optometric rehabilitation.
When should I seek emergency care for blurry vision?
While many vision issues can be managed through scheduled appointments at Kodak Lens Vision Centres, certain red flags require immediate medical attention¹:
One pupil is significantly larger than the other or does not react to light.
The patient experiences extreme drowsiness or an inability to wake up.
A headache that gets progressively worse and does not go away with rest.
Repeated vomiting, seizures, or a sudden loss of visual field.
Blurry vision after a concussion is a treatable condition, but it often requires professional intervention to resolve fully. If you are experiencing persistent double vision, difficulty focusing, or general visual discomfort, booking a comprehensive assessment with an Optometrist and a physical rehabilitation specialist is the most effective way to ensure a complete recovery.
References
¹ 2024, Concussion Symptoms and Causes, Mayo Clinic:https://www.mayoclinic.org/diseases-conditions/concussion/symptoms-causes/syc-20355594
² 2023, Traumatic Brain Injury and Vision, American Academy of Ophthalmology:https://www.aao.org/eye-health/diseases/traumatic-brain-injury-vision
³ 2025, Convergence Insufficiency, National Eye Institute:https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/convergence-insufficiency
⁴ 2024, What is Neuro-Optometric Rehabilitation?, Neuro-Optometric Rehabilitation Association:https://noravisionrehab.org/patients-caregivers/about-neuro-optometric-rehabilitation
Get the health you deserve with Circle Care!
Meet: Swati! Physiotherapist with advanced Pelvic Floor Certification
Date : May 11, 2026
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We’re excited to welcome our new Pelvic Floor Physiotherapist, Swati Jogani, a passionate Registered Physiotherapist committed to patient-centered care that delivers lasting results.
She blends manual therapy and modality-based treatments with customized exercise programs, creating comprehensive rehab plans tailored to each client's unique goals and challenges. With advanced certification in Pelvic Health Physiotherapy and IMS/Dry Needling, Swati crafts targeted combination protocols to effectively address pelvic floor dysfunction, chronic pain, and restore optimal function and quality of life.Swati earned her Bachelor's degree from India and brings extensive experience treating both acute and chronic pain conditions across diverse patient populations. Her specialized training includes Pelvic Floor Physiotherapy Levels 1 and 2, enabling targeted treatment for pelvic floor dysfunction, incontinence, and women's health concerns. Swati is also skilled in IMS (Intramuscular Stimulation) and Dry Needling for effective pain relief and muscle function restoration.
This expertise supports her holistic approach at Circle Care, combining hands-on techniques with patient education for optimal outcomes.Pelvic Floor Physiotherapy focuses on the muscles, ligaments, and connective tissues that support the bladder, bowel, and reproductive organs. Pelvic floor therapy can help with symptoms such as pelvic pain, urinary leakage, urgency, constipation, painful intercourse, pregnancy-related discomfort, and postpartum recovery. It is beneficial for individuals at many life stages and can play an important role in restoring strength, function, and confidence.
How To Save On Your Care
Date : April 26, 2026
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To Our Patients,
While our prices for a 60 minute massage services are due to rise to $125+HST as of May 1st, we are also introducing a monthly massage therapy subscription with a discounted rate of $110+tax.
The subscription will be billed monthly to your credit card on file. This is a $15 saving per appointment, and $180 in savings per year! In addition, after a successfully completed full year of the subscription model, you will also receive a $100 gift voucher!
All receipts needed to submit for insurance reimbursement will be provided after your appointment, saving you money both ways.
Call 416-461-9299 or email us at letschat@circlecare.ca with any questions
*$100 gift voucher provided after 12 month subscription. Only one voucher per 12 month cycle. Voucher will not be valid if the subscription is paused or cancelled within the 12 month cycle. You may carry over an unused credit for up to 1 month.
Clinic Updates
Date : April 13, 2026
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To All Our Valued Patients,
We’re excited to share some recent updates and highlights from Circle Care Physiotherapy in Gerrard Square!
Newly Upgraded RMT Treatment Rooms
Thanks to some recent construction, our Massage Therapy rooms are now fully enclosed with ceilings, offering you an enhanced level of comfort, privacy, and relaxation. These improvements create a quieter, more serene environment—perfect for unwinding and getting the most out of your treatment sessions. Whether you're coming in for therapeutic relief or stress reduction, your experience just got even better.Chiropody Spotlight: Medical Pedicures
We’re proud to spotlight our skilled chiropodist, Ben Lee, who is now providing professional medical pedicures designed with your health in mind! (Everything but the polish!)
The benefits of medical pedicures include:Billed to your insurance under chiropody treatment
Safe and hygienic nail and skin care
Treatment and prevention of foot conditions (calluses, corns, ingrown nails)
Improved foot comfort and mobility
Ideal care for individuals with diabetes or sensitive feet
Give your feet the expert care they deserve!
Something to Try: Brazilian Lymphatic Drainage Massage – Only $60+tax!
Experience our non-RMT Brazilian lymphatic drainage massage for just $60, performed by Luiza Batista—licensed as a physiotherapist in Brazil and working with us as a Physiotherapist Assistant (PTA) and non-registered massage provider here in Canada.
This specialized technique helps:Reduce water retention and bloating
Stimulate circulation and lymphatic flow
Support detoxification
Promote a slimmer, more contoured appearance
It’s a rejuvenating treatment that leaves you feeling lighter, energized, and refreshed, a perfect start to summer weather to come.
Support Your Healing Journey with Our Orthopedic Products at Circle Care!
Date : August 8, 2025
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At Circle Care, we’re not only dedicated to providing exceptional care through therapies but also offering high-quality products that help you manage and prevent pain, improve mobility, and promote healing. Our range of orthopedic products is designed to support various areas of the body, addressing common issues and providing much-needed relief.
Our Product Line and Their Benefits:
Braces:
Malleotrain and Achillotrain (Ankle)
These braces are perfect for individuals suffering from ankle sprains, strains, or discomfort. They provide stability and support while allowing for natural movement. Ideal for rehabilitation or daily wear.Genutrain and Appoint (Knee & Elbow)
If you’re dealing with knee or elbow pain, instability, or tendonitis, these braces are designed to stabilize and relieve pressure. They also offer targeted compression to enhance circulation and reduce swelling.Lumbotrain and Lumboloc (Back)
These back braces provide gentle support and relief for lower back pain, herniated discs, and lumbar instability. They’re perfect for those recovering from a back injury or for those with chronic discomfort.Manutrain and Manulock (Wrist)
Ideal for individuals suffering from wrist sprains, arthritis, or repetitive strain injuries (RSI), these braces stabilize the wrist and help reduce inflammation and pain during movement.Omotrain (Shoulder)
If you have shoulder pain, dislocations, or strains, the Omotrain brace is designed to provide the support your shoulder needs to reduce discomfort and improve mobility.
Compression Stockings:
Knee High and Thigh High Compression Stockings
These stockings are ideal for individuals dealing with circulation issues, swelling, or varicose veins. They improve blood flow, reduce fatigue, and help prevent blood clots during long periods of sitting or standing.
Orthotics:
Custom and Off-the-Shelf Orthotics
Proper foot alignment is essential for overall body posture and pain prevention. Our orthotics are designed to correct imbalances and provide maximum comfort, helping relieve foot, knee, hip, and back pain.
Orthopedic Shoes:
Off-the-Shelf Orthopedic Shoes
Our collection of orthopedic shoes is perfect for those seeking comfortable, supportive footwear. These shoes are designed to alleviate foot pain, improve posture, and support proper alignment, making them ideal for individuals with foot issues like plantar fasciitis or arthritis.
How Our Products Can Help You:
Whether you're recovering from an injury, managing a chronic condition, or simply want to prevent pain, our carefully selected products are designed to support your unique needs. They not only provide targeted relief but also promote healing and mobility.
Why Choose Circle Care for Your Orthopedic Products?
Expert Recommendations: We guide you to the right product based on your specific needs.
Quality & Comfort: All of our products are designed for long-lasting comfort and durability.
Holistic Support: We believe in a comprehensive approach to wellness, offering products that complement our therapies for maximum results.
Visit Us Today to Explore Our Full Range of Products!
If you have any questions or need personalized recommendations, simply send us an email at letschat@circlecare.ca, or give us a call at (416) 461-9299. We’re here to help you find the perfect product for your pain relief and recovery.
Find Pain Relief with Shockwave Therapy at Circle Care!
Date : June 22, 2025
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Are you struggling with chronic pain or soft tissue injuries that just won’t seem to heal? At Circle Care, we’re excited to offer Shockwave Therapy—a revolutionary, non-invasive treatment designed to help you recover faster and experience lasting relief.
What is Shockwave Therapy?
Shockwave Therapy uses high-energy sound waves to promote healing in damaged tissues. This cutting-edge therapy stimulates blood flow, reduces pain, and accelerates recovery, all without the need for surgery or medication.
Who Can Benefit from Shockwave Therapy?
Shockwave Therapy is effective for individuals dealing with:
Chronic musculoskeletal pain (neck, back, shoulders, knees, etc.)
Tendonitis and soft tissue injuries
Plantar fasciitis (heel pain)
Tennis elbow and golfer’s elbow
Scar tissue formation
Sports injuries and recovery
If you're experiencing persistent pain or stiffness, Shockwave Therapy might be the solution you’ve been looking for!
What Are the Advantages of Shockwave Therapy?
Non-Invasive: No surgery or injections required.
Quick and Convenient: Sessions typically last 15-20 minutes, with little to no downtime.
Pain Relief: Targets the root cause of pain, reducing inflammation and promoting healing.
Faster Recovery: Stimulates tissue regeneration, improving healing time for injuries and conditions.
Safe & Effective: A clinically-proven method used by professionals worldwide.
Why Choose Circle Care for Shockwave Therapy?
At Circle Care, we are committed to providing holistic, effective treatments that are tailored to your individual needs. Our expert therapists will guide you through the Shockwave Therapy process and help you get back to a pain-free life.
Book Your Appointment Today!
If you’re ready to take the next step in your recovery, simply click the button below, email us at letschat@circlecare.ca, or call us at (416) 461-9299.
We look forward to helping you heal and feel your best!
Author: Dr. Christopher Jardine Naturopathic Doctor
Date : June 2nd, 2025
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Here are My Top 10 inflammatory foods I commonly observe in practice. Ranked from highest to lower levels of inflammation, along with the specific inflammatory symptoms they tend cause:
1. Gluten (Wheat, Barley, Rye)
- Symptoms: Bloating, diarrhea, constipation, joint pain, eczema.
- Reason: Gluten can trigger an immune response in individuals with gluten sensitivity or celiac disease, leading to inflammation in the gut and other systemic issues.
2. Dairy (Milk, Cheese, Yogurt)
- Symptoms: Acne, bloating, diarrhea, joint pain, eczema.
- Reason: Dairy can cause inflammation in some individuals due to lactose intolerance or sensitivity to casein, leading to skin issues and digestive disturbances.
3. Refined Sugars (Sweets, Sodas, Processed Foods)
- Symptoms: Acne, headaches, joint pain, eczema.
- Reason: High sugar intake can lead to increased insulin levels and inflammation,
exacerbating skin conditions and causing systemic inflammation.
4. Alcohol
- Symptoms: Headaches, bloating, joint pain, diarrhea.
- Reason: Alcohol can irritate the gut lining and promote inflammation, leading to digestive issues and exacerbating existing inflammatory conditions.
5. Artificial Additives (Preservatives, Colorings, Flavorings)
- Symptoms: Headaches, bloating, eczema.
- Reason: Some artificial additives can provoke inflammatory responses in sensitive individuals, leading to various symptoms.
6. Trans Fats (Fried Foods, Margarine, Baked Goods)
- Symptoms: Joint pain, headaches, bloating.
- Reason: Trans fats are known to increase inflammatory markers in the body and can worsen symptoms of inflammation.
7. Processed and Red Meats (Sausages, Bacon, Beef)
- Symptoms: Joint pain, headaches, bloating.
- Reason: These meats contain advanced glycation end products (AGEs) and can promote inflammation in the body, particularly in the joints.
8. Eggs
- Symptoms: Acne, bloating, joint pain.
- Reason: Some individuals may develop sensitivities to egg proteins, leading to inflammation and skin reactions.
9. Nightshade Vegetables (Tomatoes, Potatoes, Eggplants, Peppers)
- Symptoms: Joint pain, eczema.
- Reason: Nightshades contain alkaloids, which can trigger inflammation in sensitive individuals, particularly those with autoimmune conditions.
10. Soy Products (Tofu, Soy Sauce, Edamame)
- Symptoms: Bloating, joint pain, headaches.
- Reason: Soy can cause allergic reactions or sensitivities in some people, leading to inflammation and digestive issues.
Conclusion
While individual responses to these foods can vary, many people may experience inflammatory symptoms when consuming one or more of these items. It’s essential to consider personal sensitivities and consult your naturopathic doctor for personalized dietary recommendations. An elimination diet may help identify specific triggers for inflammation in individuals.
Author: Dr. Christopher Jardine Naturopathic Doctor
Date : June 2nd, 2025
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A Step-by-Step Guide to an Elimination Diet
If you have been or ever been experiencing symptoms like bloating, joint pain, eczema, or headaches, an elimination diet might be just what you need to uncover the root causes of your discomfort. As a Doctor of Naturopathic Medicine, I’m here to guide you through executing an Elimination Diet to help find the root cause of your problem.
What is an Elimination Diet?
An elimination diet is a structured approach to identify food sensitivities and intolerances. By removing certain foods from your diet for a period and then gradually reintroducing them, you can pinpoint which foods may be causing inflammation and other symptoms. This process not only helps you feel better but also empowers you to make informed dietary choices moving forward.
Step 1: Prepare Your Mind and Body
Before you begin, take a moment to set your intentions. Reflect on your health goals and the symptoms you want to address. Remember, this is a journey of self-discovery and healing. Gather supportive resources, such as a food diary or a journal, to track your symptoms and feelings throughout the process.
Step 2: Identify the Foods to Eliminate
In an elimination diet, we focus on the top 10 inflammatory foods known to cause various symptoms:
1. Gluten (wheat, barley, ryes, pelt, durum, couscous, semolina, farina, farro, kamut, einkorn, wheat berries, bulgur, wheat bran, wheat starch, wheat germ, emmer, and graham flour)
2. Dairy (milk, cheese, yogurt)
3. Eggs
4. Refined Sugars: (sweets, sodas, processed foods)
5. Soy Products: (tofu, soy sauce)
6. Alcohol
7. Nightshade Vegetables: (tomatoes, potatoes, peppers, eggplants, Cayenne pepper, paprika, chili powder)
8. Artificial Additives: (preservatives, colorings, flavorings)
9. Processed Meats: (sausages, bacon, deli meats)
10. Trans Fats: (fried foods, margarine, baked goods)
Step 3: Eliminate for 2-4 Weeks
Now that you know what to avoid, it’s time to act! For the next 2 to 4 weeks, eliminate all
the identified foods from your diet. Focus on whole, unprocessed foods that nourish
your body. Here are some delicious options:
- Fruits and Vegetables: broccoli, cauliflower, carrots, sweet potatoes, yams, eddoes,
cassava, pumpkin, squash, mango, apple, blueberries, watermelon, beet root.
- Whole Grains: Quinoa, brown rice, oats (gluten-free options)
- Lean Proteins: Chicken, fish, legumes, almonds, Brazil nuts, walnuts, pumpkin seeds,
sunflower seeds, sesame seeds.
- Healthy Fats: Avocado, avocado oil, olive oil, coconut oil
Make sure to read labels carefully to avoid hidden sources of these inflammatory foods.
Planning your meals ahead of time can also help you stay on track.
Step 4: Monitor Your Symptoms
During this elimination phase, keep a food diary to track what you eat and any
symptoms you experience. Note how you feel physically and emotionally. This record
will be invaluable when you start reintroducing foods later on.
Step 5: Gradually Reintroduce Foods
After the elimination phase, it’s time for the exciting part: reintroducing foods one at a
time! This phase allows you to identify which foods may be causing your symptoms.
Here’s how to do it:
1. Choose One Food at a Time: Select one food from the elimination list to
reintroduce.
2. Test for 3-5 Days: Consume the food in its whole form for 3 to 5 days while
monitoring your symptoms closely.
3. Observe Your Body: Pay attention to any changes in your body or symptoms. If you
notice a reaction, it’s likely that this food is a trigger for you.
4. Record Your Findings: Document your observations in your food diary to help you
make informed decisions.
Step 6: Reflect and Adjust
After you’ve reintroduced all the foods, take time to reflect on your findings. Which foods
caused symptoms? Which ones did you tolerate well? This knowledge is powerful! You
now have the tools to make dietary choices that support your health and well-being.
Step 7: Seek Support
Remember, you don’t have to do this alone! If you have questions or need guidance,
consider your naturopathic doctor. We can provide personalized advice and support
throughout your journey.
Conclusion
An elimination diet can be a game-changer in identifying food sensitivities and reducing
inflammation. Embrace this journey with an open mind and heart and remember that
every step you take brings you closer to feeling your best.
Author: Dr Ye Yin Rong (Chiropractor, RMT, Acupuncture provider)
Date : June 21st, 2024
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Can Perfect Sitting Posture Hurt You? Ergonomic Tips From A Chiropractor
Ergonomics is the study of people in their working environment. As a Chiropractor, I see patients from so many different fields of work. You might think that most of my patients work physically demanding jobs, however the truth is that anyone, even those who sit at a computer all day, can fall victim to work-related pains, strains, and injuries.
Prevention is key when it comes to work injuries. Not unlike Blue-collar workers getting repetitive strain injuries, working at your desk and maintaining the same posture, whether poised or slouched, can cause muscular strains, aches, and pains. Here are some common mistakes that I have seen causing pain in my patients, and some tips to prevent that pain from striking.Improper Chair Positioning
I always recommend that my desk-working patients invest in an ergonomic chair. It sounds expensive, but you don’t necessarily have to spend big bucks to find a good chair. Key features to keep an eye out for when looking to buy a new chair include:
a height adjustable feature,
an armrest height adjustable feature,
a headrest,
and an adjustable backrest angle.
When sitting at your desk, your chair should be pulled as close to the desk as possible, so that your elbow can rest on the armrest. This will decrease tension in the shoulders. The armrests should be at a height that supports your elbows comfortably at a height where your elbows naturally fall when your arms are to your side at a 90-degree angle or larger. The armrest should be adjustable so that it clears under the table so that it can slide under the table to allow your chair to be as close to the table as possible. This allows your upper back and neck to lean back into the backrest and headrest for support. The backrest angle should be adjustable so that you can change positions, to relieve tension in your back from sitting for long hours.
Static Sitting
Even the most optimal position for a prolonged period of time can cause muscular strains and tension. I recommend my patients set an alarm on their phones every 1 hour, to check in with their bodies, to see if they’re holding stress anywhere, and to take note in order to relax those areas. Better than anything, I recommend getting up and walking around to give those postural muscles a break and give your joints some movement for lubrication. Go for a sip of water in the kitchen, by placing your water bottle in the next room so that it forces you to get up. Remember, movement is medicine!
Laptop and Monitor Height
The top of the monitor or laptop should be 10-15 degrees below eye level. I find that most people use their laptops too low, causing them to slouch forward. This can be solved by purchasing a laptop stand. I have also noticed over the years that most people have their monitor heights too high, causing them to look up and strain their neck muscles. If your monitor cannot adjust, elevate your chair, and add a footrest as an alternative. If you want ergonomics on a budget, use household items around the house such as Amazon boxes or books to elevate your laptop. Just make sure you also get a separate external keyboard when elevating the laptop, so that you’re not using your shoulders to hold up your arms to the laptop. With the right monitor height, you can sit back (or stand), relax, and work comfortably at your workstation.
There are more things to consider such as lighting, seat pan angle, footrest height… However, by considering these three changes alone, it will make a notable difference.
Author: Gary Singh (Athletic Therapist)
Date : April 25th, 2024
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There seems to be a lot of debate over whether to use heat or cold for injuries. There are many who go by the RICE method of Rest, Ice, Compression, and Elevate. While many traditional beliefs swear by the heat. Both are right, but there is a time and place for everything of course.
What does cold do?
Putting an ice pack on your body causes changes that inevitably can decrease your pain. Cold can decrease our perception of pain. Applying cold to an injury site can temporarily slow down the function of our nerves. So when we are normally hurt our body sends pain signals from the injury site to our brain to signify that something is wrong. With ice applied to an injury, pain signals are slowed, so a person may perceive less pain. This reaction usually varies from person to person and it is important to know that ice may not block out all the pain, but the idea is it can decrease the pain.
Cold can also decrease blood flow to the area of an injury which can be helpful in some instances. Sometimes when we are injured, whether we strain a muscle like a bicep or sprain a ligament like in the ankle, fluid can start to build up in the injury area, this includes blood and other bodily fluids. Cold can slow down the blood flow and therefore limit the amount of fluids and swelling.
Because cold slows down our blood flow, that may be an undesirable effect in certain instances. When we are injured our body sends platelets and other molecules that help repair the structures that are damaged. Slowing down blood flow with an ice pack can therefore be damaging as the body is not able to adequately begin that repair process.
What does heat do?
Heat works by helping to relax the muscles in the area it's applied to. The heat applied to the skin can stimulate the pain receptors in a way that helps to release chemicals that will cause muscles to relax.
If cold causes a slowing down of blood to the area, heat does the opposite, increasing blood flow to an area. With blood travels oxygen and other healing factors that can promote the healing of an injury.
That being said, increasing blood flow to an injured area may not be a desirable effect. When you have an injury because blood vessels are torn, increasing blood flow to an area can cause an increase in the fluids and blood that are leaked out into the surrounding tissue. This could cause increased swelling, more pain, and a decreased healing time.
Time and a place
Typically ice is best during the acute stages of an injury. The acute stage is the time it takes your body to start repairing, this usually lasts 1-3 days. Allow the body some time to start the repair process. If the pain is unbearable starting to ice sooner is not the end of the world.
Heat is no good while the body is still healing allowing, 3 days of time after an injury before starting to heat.
Chronic pain
Heat is best for chronic pain (meaning pain that persists over a long period). There's no bad time for heat with chronic pain, even if you re-tweak a chronic injury, if the original injury was a while back, heat won't hurt. Ice may help to reduce pain, but heat may be more effective in promoting healing.
Preference
Ultimately as long as you follow the rule of no heat for the first 3 days, it will be up to whether you prefer the cold or the heat. Both can aid you on the journey to a pain-free life.
Still unsure, get in touch with one of our many healthcare practitioners and we can help you on the journey.
Which do you prefer?
Book a consultation with our Athletic Therapist now to learn more.
Author: Gary Singh (Athletic Therapist)
Date : May 23rd, 2024
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Whether you have sprained your ankle in a pothole or strained a muscle helping your friends carry furniture when they move, you may have sought out treatment from a healthcare professional.
You may have seen a chiropractor, massage therapist, physiotherapist, osteopath, or naturopathic doctor to help solve your pains and injuries.
At some point, you may have had some hands-on treatment. This can be described as passive treatment as your job as the patient is mostly passive, in this case lying on the table and likely gossiping or telling a nail-biter of a story.
Active treatment involves more activity from you as the patient. This usually can come in the form of exercise, like stretching and strengthening techniques.
Why is active treatment important?
Being active in your treatment allows your body to create adaptations that should limit and prevent you from continuing to feel pain. This is important because after an injury you often have to go back to work or continue with your lifestyle. That will require some level of strength and flexibility in your body. It’s important to build these things up to prevent re-injury.
Passive treatment can be great for flexibility but even that has its limitations. Passive treatment is the best method for helping you build strength. If you have injured your back, for example, it may be painful to bend over or lift objects. Passive treatment will allow your body to be more relaxed and help with flexibility but strength is something that actively needs to be worked towards.
Whether you need to return to work which may involve some lifting or you have an office desk job and you still want to go home and lift your kids without having issues, building strength is vital in order to prevent your back from getting hurt further.
Book now with one of our many specialists who can help you with your needs, however demanding those needs may be.
Book a consultation with our Athletic Therapist now to learn more.
Author: Dr. Christopher Jardine (Naturopathic Doctor)
Date : May 15, 2024
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When it comes to Omega-3 fish oil supplements and their potential benefits for ADHD, it's important to understand the role of both EPA and DHA. Let's dive into how each of these fatty acids can assist in managing ADHD symptoms:
High EPA Omega-3 Fish Oil:
Eicosapentaenoic acid (EPA) is known for its anti-inflammatory properties and its ability to support mood regulation. Research suggests that individuals with ADHD may have lower levels of EPA, which can contribute to inflammation in the brain, mood swings and emotional instability. By incorporating a high EPA Omega-3 fish oil supplement, you can decrease inflammation and help promote a more stable and positive mood, potentially reducing ADHD-related emotional challenges.
High DHA Omega-3 Fish Oil:
Docosahexaenoic acid (DHA) is critical for brain development and function. DHA plays a vital role in supporting cognitive function, memory, and learning. Studies have shown that individuals with ADHD have lower levels of DHA, which can impact attention span and focus. By incorporating a high DHA Omega-3 fish oil supplement, you can provide your brain with the essential nutrients it needs to enhance cognitive abilities and improve attention.
When to Use EPA or DHA:
While both EPA and DHA offer unique benefits, finding the right fish oil supplement with the correct dose of EPA or DHA, is important in ensuring that you are addressing your current challenges of ADHD by either decreasing inflammation, supporting mood regulation, or improving cognitive function, and attention span.
Remember, everyone's needs may vary, so it's always a good idea to consult with a Naturopathic Doctor to determine the best approach for your specific situation and embark on a journey towards improved cognitive function, focus, and mood regulation for ADHD.