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A lot of people struggle to get in the 150 minutes

A lot of people struggle to get in the 150 minutes weekly of activity that is recommended in current guidelines. Research shows that a similar benefit can be achieved through only 30 minutes of high intensity exercise. True “high” intensity can only be maintained for approximately 30 seconds, so a high intensity workout has to be completed in “intervals” of 30 seconds of activity, followed by a “pause” to catch one’s breath.

All things being equal, I will recommend you start the day with exercise because it sets the tone for the day, allowing you to feel relaxed over the course of the day, and does not disrupt sleep the way after work exercise does for some. It is also ideal because it mimics our naturally occurring cortisol rhythm. Cortisol, our major stress hormone, naturally peaks within the first hour after waking, which allows us to feel alert and ready to get at the day, then declines over the course of the rest of the day allowing us to relax into sleep in the evening.

A very simple, high intensity interval training (H.I.I.T.) protocol you can follow to leverage this information is to exercise at full intensity:

✨30 seconds, followed by 30 seconds rest
✨Repeated for 10 repetitions (i.e., 10 minutes)
✨Six days weekly (60 minutes of work-outs, 30 minutes intense exercise)

Very simple options for high intensity activities include running in place with high knees (in front of a mirror to really kick up the intensity) or “mountain climbers”.

Then a cold shower and you're off to the best day ever (until tomorrow).

Hint: think back to your childhood report cards! I

Hint: think back to your childhood report cards! If you have impulsive and/or inattentive behaviors now that were present before age 7, it could be ADHD.

Consider if these behaviors are present in other family members as the genetic heritability for ADHD is quite high. ADHD affects working memory, executive functioning and emotional regulation.

Speak to a practitioner who can help you rule out other causes of your symptoms and support you in living well with ADHD!

Yesterday marked the iconic Boston Marathon, a sou

Yesterday marked the iconic Boston Marathon, a source of inspiration and motivation for many runners worldwide. Whether you're gearing up for your own marathon or embarking on a long-distance journey like Dr. @dula.nd , proper post-marathon recovery is key. Here are some essential tips:

Infla-Calm: Incorporate this natural anti-inflammatory blend featuring bromelain, turmeric, quercetin, rutin, boswellia, and black pepper extract to aid in reducing inflammation.

Magnesium bisglycinate: This natural muscle relaxant supports muscle repair, crucial after the strain of a marathon.

Arnica homeopathic medicine: Utilize this remedy to aid in tissue repair and alleviate pain from overexertion or injury.

But don't stop there! Consider incorporating bodywork such as hydrotherapy—think sauna sessions and cold plunges—and acupuncture. These practices aid in flushing out lactic acid buildup and gently support tissue repair.

Remember, proper recovery is just as important as the race itself.

*Note - Image of Dr. La from the Mississauga Half Marathon.

"The Little Things? The Little Moments? They Aren'

"The Little Things? The Little Moments? They Aren't Little."

Don't stop it, SWAP IT! Embracing healthy foods in

Don't stop it, SWAP IT! Embracing healthy foods in your diet and lifestyle is easier than you might think. By making small changes every day, you'll witness significant improvements in your health and well-being by year's end. Ready to start swapping? Here are some easy changes you can make today!

Do you suspect you have high-functioning anxiety o

Do you suspect you have high-functioning anxiety or have been diagnosed with it by a medical professional? If so, here are some ways naturopathic care can help manage your anxiety.

🌱Nutritional Support: focus on dietary changes and nutritional supplements to support mental health.
🌱Lifestyle Modifications: Naturopathic medicine emphasizes lifestyle factors that can impact mental health. This may include stress-reduction techniques such as mindfulness meditation, yoga, acupuncture, and regular exercise, all of which can help manage anxiety symptoms and improve overall well-being.
🌱Identifying Underlying Causes: Naturopathic practitioners aim to identify and address the root causes of anxiety, which may include hormonal imbalances, gut health issues, food sensitivities, or environmental toxins. By addressing these underlying factors, they can help alleviate anxiety symptoms more effectively.
🌱Individualized Treatment Plans: Naturopathic medicine emphasizes personalized treatment plans tailored to each individual's unique needs and preferences. Naturopathic doctors take a comprehensive approach to health, considering physical, emotional, and environmental factors that may contribute to anxiety, and they work collaboratively with patients to develop strategies for long-term management.

Overall, naturopathic medicine can complement conventional therapies for high-functioning anxiety by providing natural and holistic approaches to support mental health and well-being. However, it's essential for individuals with anxiety disorders to work with a qualified healthcare provider who can help coordinate their care and ensure that they receive appropriate treatment.

Dr. Yan Yen Loo, ND is our anxiety expert at TCNM, please reach out to learn more about how she can help!

Regulating your system is crucial if you have high

Regulating your system is crucial if you have high functioning anxiety for several reasons:

✨Maintaining Balance: High functioning anxiety often means you're constantly operating heightened state of stress and alertness. Regulating your system helps to bring balance mind and body, preventing burnout and exhaustion.

✨Managing Symptoms: Anxiety can manifest in various physical and emotional symptoms increased heart rate, shallow breathing, racing thoughts, and muscle tension. Regulation techniques like deep breathing, progressive muscle relaxation, and mindfulness can help alleviate these symptoms, promoting a sense of calm and control.

✨Improving Decision-Making: When you're overwhelmed by anxiety, it can be challenging to clearly and make rational decisions. By regulating your system, you can reduce the intensit anxiety symptoms, allowing you to think more clearly and make better decisions even in str situations.

✨Enhancing Productivity: High functioning anxiety often comes with a drive to achieve and ex but excessive stress can hinder productivity and performance. Regulating your system helps manage stress levels, allowing you to channel your energy more effectively and sustainably towards your goals.

These are just some reasons why regulating your system is important. If you're struggling with high functioning anxiety, please reach out to Dr. Loo, ND to learn more about how she can help as a Naturopathic doctor.

Dr. @dula.nd is training for her first 50K trail r

Dr. @dula.nd is training for her first 50K trail race, which is coming up very soon! Since it is marathon/running season, we wanted to share what Dr. La eats in a day while training.

🍃 Breakfast - Decaf Cardamom Latte with Oat milk + Collagen and Buffalo milk yogurt with Granola and fruit

🍃 Lunch - Pasta Salad with Coleslaw

🍃 Afternoon snack - Dark chocolate, Pecans, and Matcha latte with Collagen and Oat milk

🍃 Dinner - Shrimp Tacos

If you're training for an event this year, we'd love to hear about what you're eating to fuel your training!

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