On average, how many hours a day do you spend sitting, uninterrupted? One hour? Two hours? Three…or more?

Our ancient ancestors spent much of their time on the move, hunting and gathering to serve their basic needs, as well as more play and family time. Obviously, the balance between movement and fuel has shifted dramatically over time, most notably since the technological revolution.

Unlike our ancestors, we no longer search for food. Instead, we are now on a quest for time, as hours fly by while we’re hunched over a keyboard. On an average day, many of us are likely sitting more than we are moving and consuming more calories than we are burning. Many of us regularly put in eight-hour workdays seated at a desk – sometimes even more. We get headaches and neck tension and need to see our massage therapist more often. We then go home and unwind on the couch, binge-watching our favourite shows. The hours begin to add up.​
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Maybe we make a little time to fit in some exercise each day; however, with more conveniences at our fingertips, we can do a lot more while moving a lot less. The longer we sit, the more our bodies begin to feel tight, tired and sore. It’s clear that too much sitting isn’t good for us. But did you know that it can even lead to earlier mortality?

Sitting and Premature Death

That’s right…too much sitting can kill you! In fact, some are saying that “sitting is the new smoking” because its impact is so significant. According to recent research from the Journal of the American Heart Association, prolonged sitting presents similar health risks as smoking, such as heart disease, lung cancer, and diabetes. It also increases premature death by about 50 percent! Even more surprising, too much sitting increases your risk for an early death regardless of your fitness level or other lifestyle habits. You simply cannot undo hours of sitting with a 20 minute walk (although you should still keeping walking).

But sitting isn’t just bad for your heart or metabolism; it is also bad for your brain! Researchers at the University of California have discovered a connection between sedentary behaviour and thinning regions in the brain that is critical to new memory formation.

So, what if your job requires you to be at a desk, all day, every day? Are you supposed to quit? Well, of course, that’s not practical. However, there are a few simple things you can do to ensure that you keep your body regularly moving for a longer, healthier life.

Tips to Sit Less & Live Longer

1. Fit in Exercise Whenever Possible  Bottom line, the more frequently you work out, the more you reduce your risk of premature death. Adults should get at least 150 minutes of moderate physical activity per week (you should be slightly out of breath but still be able to carry on a conversation). While exercising 10 minutes or more at a time is ideal, shorter but frequent bursts of exercise, like taking the stairs, can also be an excellent way to keep active. I like taking my office stairs two at a time x 10 rounds in between patients.
2. Move Every 30 Minutes Research shows that people who sit for less than 30 minutes at a time have the lowest risk of early death. Meetings and deadlines don’t always offer the freedom to move, but ideally, you don’t want to be sitting for any longer than three hours at a time. Setting a timer on your phone can be a helpful reminder to take regular moments for movement.
3. Use a Fitness Tracker Fitness trackers are an effective way to ensure you’re getting enough activity in your day. As health and fitness wearables grow in popularity, there is an increasing number of options available for every budget and lifestyle. There are also a wide variety of exercise apps out there to track your progress and monitor your success with motivational milestones to keep you moving. Just make sure you don’t wear it to sleep to avoid “pickling” yourself in harmful EMFs.
4. Try a Standing Desk As awareness grows about the health concerns associated with chronic and prolonged sitting, more companies have already begun re-examining ways they can improve employee wellness. In some environments, adjustable desks are offered to provide workers with opportunities to stand instead of sitting if they so choose. If a standing desk is not an option for you, try moving your laptop to a tall counter or table as a means to squeeze in more standing. Try varying your positions as you work – for example raising one foot up on a stool, or leaning on one side and changing your position frequently to avoid developing over-use injuries.
5. Opt for Less Convenience We live in a world of many technological conveniences, and yet, we take so many of them for granted -- and in some cases to our detriment. Turn back time and reverse the mortal clock by opting for “less convenient” choices in your day. Walk over and have a conversation with your colleague instead of sending an email. Take the stairs instead of the elevator. Bike to work instead of drive. I particularly like walking coffee dates or meetings instead – fresh air stimulates fresh thoughts. Small activities can make a significant impact!

Do you spend excessive amounts of time sitting? Do you experience any health problems that you think could be related to a sedentary lifestyle? Let’s chat and get to the root of your health issues. Book an appointment with our clinic, and together we will find ways to improve your overall health and well-being so that you can live your life to its fullest.


Call 519-275-2187 ext. 7 or Book Online to get started.


In health,

Dr. Keila Roesner BHSc ND

References:

1. Diaz KM, Howard VJ, Hutto B, Colabianchi N, Vena JE, Safford MM, et al. Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults: A National Cohort Study. Ann Intern Med. 2017;167:465–475. doi: 10.7326/M17-0212
2. https://www.sciencedaily.com/releases/2018/04/18041​2141014.htm
3. Nutritious Movement, Diseases of Captivity, and Your Many, Many Parts. https://nutritiousmovement.com/big-ideas/nutritiousmovement.com/big-ideas/​

What can help ward off a cold, lower blood pressure, reduce cholesterol, improve blood glucose and help you lose weight… and is also deliciously addictive?

Garlic and Olive Oil. The basis of a Mediterranean diet.

When combined, these two pantry staples make a luxurious, flavorful condiment that is pretty wicked.

As long as I can remember, my father grew the BEST garlic. Every year my mother would peel baskets full of fresh heads of garlic and freeze them for easy use while cooking for the rest of the year. She would often fill a mason jar with the fresh peeled cloves and olive oil so that I wouldn’t have to buy sub-par, bland garlic.

When I was at Naturopathic College, I fell in love with shawarma. Roasted meat, pickled veggies… and the heavenly sauces. Nothing better at the end of a long day. It always seemed so complicated to make so I never really tried until a few years ago. My first trial? The addictive white garlicky sauce call toum… or as I call it “Crack Sauce”. It is seriously my favorite sauce to put on almost anything.

This is by far the easiest and most authentic recipe I’ve tried and it’s packed with heart-healthy olive oil and garlic.

You need:

• Immersion blender
• 3-5 large local garlic cloves (or 6-8 if using grocery store bought), peeled and chopped
• 1 Tsp of salt
• 1 egg white
• 1 Tbsp of water
• 1 Tbsp of lemon juice
• 1 cup (250 mL) of light tasting olive oil (it will be lighter in color and flavour than extra virgin olive oil)

 
Here’s what you do:

1. Place chopped garlic and salt in clean wide mouth mason jar or canister. Blend together with stick blender until chopped.
2. Remove blender, add remaining ingredients and let settle for a minute.
3. Put the immersion blender back in the canister or jar, right to the bottom and turn on. The mixture should quickly emulsify (blend together in a thick white mass). When mostly emulsified, slowly start lifting the blender until all the mixture is combined. The result will be a light, fluffy white sauce that almost forms large curds.
   

This sauce works beautifully with roasted meat and veggies or fish. Store in a sealed contained in the fridge for up to two weeks.

​Eat liberally during the cold months to help keep your immune system strong.

Want to really reduce your risk of getting sick? Sign up for my natural Cold & Flu Prevention program.

Have YOU ever tried Lebanese Garlic sauce? Comment below!

In health,

Dr. Keila Roesner BHSc ND
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References

1. Ried K. Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review. J Nutr. 2016 Feb;146(2):389S-396S. doi: 10.3945/jn.114.202192.
2. Razquin C, Martinez JA, Martinez-Gonzalez MA, Mitjavila MT, Estruch R, Marti A. A 3 years follow-up of a Mediterranean diet rich in virgin olive oil is associated with high plasma antioxidant capacity and reduced body weight gain. Eur J Clin Nutr. 2009 Dec;63(12):1387-93. doi: 10.1038/ejcn.2009.106. 

Our body does the best it can and can only run off the fuel we give it. While most of us try to eat healthily the majority of the time, sometimes the "good" foods we are regularly recommended can make us feel ill. If we are taking in foods that don't agree with us, regardless of which Food Guide or expert recommends them, our body will mount a reaction in order to tell us that we shouldn't eat it. If we continue to consume these foods, the body turns up the dial until we have to listen.

One reason it can be so difficult to identify a food reaction is that we may react hours, days or even weeks after ingesting the food in question. If you tend to eat a highly varied diet or eat the same foods over and over, pin-pointing that one meal can be a challenge, particularly if you started to feel crummy a few days later.

The gut is the gateway to the rest of the body. If a food reacts in our gut, it impacts not only our digestive function, but the rest of our body as well. In particular, the immune system, neurological and reproductive systems get involved.

Symptoms of a food sensitivity can include:

• Digestive disturbances: gas, bloating, diarrhea, constipation, blood in the stool, heartburn/reflux, difficulty swallowing, ulcers, Irritable Bowel Syndrome
• Headaches: migraine, cluster and/or tension
• Neurological: numbness, tingling sensations
• Mood: anxiety, depression, mood swings, autism, ADHD
• Fatigue, low energy, no motivation, insomnia
• Skin issues: acne, eczema, psoriasis, swelling
• Joint pain
• Muscle aches
• Weight gain
• Hair loss
• Hormonal: fertility issues, PMS, menstrual cramps, low sex drive

Your symptoms may evolve over time as well. 

For example, I notice with myself that when I eat gluten I start to feel very sleepy and have an immediate-onset brain fog. If I continue to ignore my body and eat more - I am the first to admit I am very human and not immune to a fresh slice of bread from time to time - I get some pretty intense stomach cramps and constipation. Since I so seldom eat it, I notice this right away. When I was in university on a tight student's budget, I tended to a lot of pasta (it was cheap, quick and filling) I suffered from debilitating sleep attacks plus all those digestive symptoms, weight gain around the middle and acne. Eventually I realized from trial and error that it was worth spending a few extra bucks, saving the gluten/starch binges for a very occasional treat in order to be more productive, focused, energetic and healthy.

As you can see, it certainly goes beyond the digestive system!

If you're asking yourself this, you've come to the right place! 

Working with your family doctor or allergist, standard allergy testing is often recommended to test for IgE-type reactions. Treatment then involves taking an antihistamine (Reactine, Benedryl etc.), epinephrine (eg. carrying an Epi-pen) and/or complete avoidance.

However, by now you will realize that IgE reactions are just a small part of the picture. 

Here is how I treat food reactions:

1. Review. The first step is examining your eating habits. I have all of my patients complete a diet and lifestyle diary for several days to get a baseline for their diet and habits relating to how they feel. In our visit, we discuss these and make recommendations based on what I see (inevitably, it is someone's birthday during that time and I hear "I don't usually eat like this!!!"). 
2. Identify. If it is appropriate, I may recommend cutting out some foods entirely for a few weeks to see if their symptoms improve.
3. Test. Alternately, we can run a Food Sensitivity Panel testing for food allergies (IgE) and/or food sensitivities (IgG). This is a great way of determining which foods you are reacting to right now and how much of a reaction your body is mounting. 
4. Heal the Gut. Once the offending foods are identified, we begin a process of eliminating them in order to allow the gut to heal and give your body a break. There are several supplements that I regularly use that help your body to heal as well.
5. Reintroduction. This is the exciting part, where we reintroduce the foods one by one in order to see how your body uniquely responds. Sometimes there is a very clear reaction (migraine headaches, worsening of skin or mood symptoms for example). Other times, it can be difficult to tell (hair loss in particular is tricky because it can takes months to see a difference).
6. Reinforcement. With a tailored supplement protocol, good stress management and a diet specific for you, you may not react to the same foods in time.

If you or someone you know is suspects that a food reaction might be contributing to feeling unwell, I would like to offer you a complimentary 15 minute consultation with me to discuss your concerns. 

Are you overwhelmed trying to find a health care provider that "gets it"? Someone that is legit, not too woo-woo and who cares about you? You'll want to pay close attention if you are looking for a professional with a natural approach.

1. They should be licensed.
Look for somebody with an accredited degree. For example, seeing a Doctor of Naturopathic Medicine, Doctor of Chiropractic, Doctor of Osteopathy, Registered Massage Therapist, Licensed Acupuncturist etc. means that they have completed an undergraduate degree, followed by specialized post-graduate degree and standardized licensing exams. Although there are lots of great weekend courses out there, there is no substitute for a rigorous medical education when it comes to your health.

2. A good referral network and social media following.
You want to know that you are in good hands. If friends or family members are having good results with a certain practitioner, ask who they are seeing. Most people are only too happy to recommend their go-to person. Likewise, check for social media involvement - a website that is frequently updated, blog, Facebook, Twitter, YouTube videos etc. etc. show that the practitioner is engaged with current health issues and welcomes patients who are ready to "do the work". A good practitioner also knows when it is time to refer you elsewhere.

3. Experience in treating your concerns...
Ask if the practitioner has ever worked with someone who has similar concerns. If there is a positive track-record working with people also experiencing acne, migraines, hypertension, or anxiety (for example) the Naturopathic Doctor probably has tried several different approaches, and has a few favorite strategies in mind.

4. ..and willing to look outside the box for answers.
We are all different. What worked for your neighbour's Irritable Bowel Syndrome may not work for you. You want to know that your naturopath won't throw in the towel if the tried-and-trues are not getting you the results that you want.

5. Someone with whom you feel comfortable expressing your concerns, thoughts and opinions.
This is by far the most important of all. Regardless of the piece of paper on the office wall, the number of years in practice or how busy the waiting room, you want to feel comfortable. Your naturopath, chiropractor, massage therapist, or acupuncturist should want to know how you are experiencing your symptoms. You should never feel pressured into treatments that you are uncomfortable with or come home with hundreds of dollars in supplements that you don't why you're taking. You should feel free to be honest, express your concerns and get feedback.

I have practiced Naturopathic Medicine and acupuncture in Stratford, ON since 2013, and previously at the RSNC, Sherbourne Health Centre and Anishnawbe Toronto. I am licensed with the College of Naturopaths, OAND and CAND. I love working with a wide variety of health conditions in children, teens, men and women have great results with lots of people just like you. My bottom line is that I treat people, not just their disease.

If you are looking to improve your health and want the highest quality of care book a Health Doscvery Session to see how I can help you.

Dr. Keila Roesner
Your Stratford Naturopath