# llms-full.txt Generated: 2026-10-11T02:21:11.123Z Source index: https://www.verdurewellnessclinic.com/llms.txt Documents included: 83 --- title: "Home" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/home" lastmod: "2026-10-08T20:31:35.959Z" --- # thrive again, naturally. ### reclaim your energy, confidence, and your body with our team of experts! Learn More Book Now #### T H E M A I N P U R P O S E W H Y . . . Discover the Root Cause. Restore Your Health. Thrive for Life. Verdure means health and vitality. We offer naturopathic medicine, acupuncture, chiropractic, nutrition, massage therapy, reflexology, and iridology. ## Let Us Guide You Let our award winning team of practitioners help you with your energy, low mood, bloating, joint pain, hormones, and weight loss goals. You need the right guidance and support to feel your best again. Learn More Our services. Verdure Wellness Clinic offers naturopathic medicine, acupuncture, nutrition consulting, chiropractic and massage therapy. Our team of health practitioners offer a variety of services with your best health and wellness in mind. Naturopathic medicine offers an individualized, holistic, evidence-informed approach to healthcare. Treatment is focused on lifestyle and diet, as well as addressing the physical, mental, and emotional factors, for the health prevention, health conditions and disease management, and to promote optimal health & wellbeing. Nutrition plays a critical role in health, and Verdure’s nutritionists provide realistic options for optimal health. Nutrition services assess the clients’ overall health, individual preferences, dietary requirements, and specific health goals and medical conditions. Chiropractic care improves the body's mobility, reduces pain, and supports injury prevention from everyday wear and tear, exercise and sports, and daily ergonomics, by addressing the health of the nervous system, muscles and tendons, and skeletal system. Massage therapy is a hands-on therapy using deep and light pressures for therapeutic purposes, and is an effective treatment for managing joint and muscle pain, lymphatic concerns, body aches, headaches, mood and energy imbalances, tension, and relieving stress. ## Customer Reviews A.M. "She actively listened and heard all my concerns and made me feel hopeful that we would find solutions that worked for me and my lifestyle. She gave me ample opportunity to ask questions." M. F. "Excellent professional experience. I have had consistent results from the beginning." M.S. "This entire clinic is absolutely a national treasure. After years of being dismissed by doctors, I am finally getting the support and explanation that I’ve been desperate for." How It works. Combining naturopathic medicine, acupuncture, chiropractic care, nutrition consulting, massage therapy, and more, we create a tailored treatment plan just for you. Join us on the path to optimal wellness - sign up for our newsletter today! ##### Step 1 Get started by booking your first visit with us. You will receive your welcome email with information to complete before your personal assessment. ##### Step 2 Your personal health assessment will be completed online and will provide your health practitioner with the details they need to get a jump start on your care. ##### Step 3 Your first visit will provide a full health checkup along with an understanding of your core concerns to provide you with the best plan for better health. ## Meet Our Team Our team of award-winning health professionals believes in a holistic approach, which means addressing both the physical and mental-emotional aspects of health. We offer services to address your individualized needs of the whole person: mind and body. Learn More Verdure Wellness Clinic provides integrative health and wellness services using an evidence-informed, whole-person approach, allowing clients to access their higher health, and wellbeing! #### — Our Mission Statement ### Verdure Wellness News Sign up to receive updates, tips, recipes and more! ### Connect with Us --- title: "About" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/about" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/about" lastmod: "2026-06-26T08:23:22.768Z" --- # About Verdure Wellness Clinic ### Mission Statement Verdure Wellness Clinic provides integrative health and wellness services using an evidence-informed, whole-person approach, allowing clients to access their higher health, and wellbeing! ## Meet Our Team Our Services “Verdure” means to get a fresh start on health and growth! It is our team’s mission to help you find the root causes of your health challenges, and to guide you back to a state of health and wellbeing. Our team of health professionals believes in a holistic approach, which means addressing both the physical and mental-emotional aspects of health. We offer services to address your individualized needs of the whole person: mind and body. Our services currently include naturopathic medicine, acupuncture, nutrition consulting, chiropractic care, and massage therapy. ### Location We are located in Uptown Waterloo, just steps from the Spurline Trail path, and public transit. We are located on the second floor of the Spurline Crossing building in Unit #305 (Second floor). Our clinic has free on-site parking, as well as an elevator for accessibility. See All Services --- title: "Acupuncture" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/acupuncture" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/acupuncture" lastmod: "2026-06-26T08:23:20.929Z" --- # Acupuncture ### Acupuncture Naturopathic doctors are trained for four years in acupuncture and Traditional Chinese Medicine. This system of medicine incorporates Qi energy flow, organ meridians, and mental-emotional aspects of health. Acupuncture addresses the nervous system and musculoskeletal aspects of health, as well as supports mental-emotional aspects of health. Fine, sterile needles are inserted into the skin in specific, safe anatomical locations, and are used to have a therapeutic effect on the meridian, muscles, tissue, and the nervous system. All of our naturopathic doctors are trained to offer acupuncture. Book Acupuncture --- title: "B12 Injections" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/b12-injections" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/b12-injections" lastmod: "2026-06-26T08:23:21.455Z" --- # B12 Injections ### B12 Injections Intramuscular injections are offered by our Naturopathic Doctor, who has injection and prescribing rights for restricted vitamins, under the College of Naturopaths of Ontario. B12 injections can be useful for those with vitamin B12 deficiencies, neurological conditions, Celiac disease, anemia, low energy and low mood. For more information please discuss with your naturopathic doctor. Highly absorbable forms of vitamins such as vitamin B12 (cobalamin) and folic acid are used. Monitoring serum vitamin B12 levels is generally standard of practise when undergoing injection therapy. B12 injections are availabe for current patients of Dr. Kristin Spark and may be added to any naturopathic appointment. Book with Dr. Spark --- title: "Blood Analysis" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/blood-analysis" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/blood-analysis" lastmod: "2026-06-26T08:23:21.116Z" --- # Blood Analysis ### Blood Analysis Routine blood testing is available through our naturopathic doctor, and many tests are available to help understand health conditions, such as iron-deficiency anemia, vitamin B12 deficiency, diabetes, and dyslipidemia cholesterol levels. These services are not covered by OHIP and are paid out of pocket, or may be covered by some insurance plans. These tests can include checking nutrient status, as well as markers and diagnostics for diseases. Lab requisitions are paid for at the clinic and are taken to the laboratory to complete the blood draw. Blood samples are not taken at the clinic. Results are typically received within 2–5 days, and an appointment is often needed to discuss your results. Blood testing is used to help look at health trends and to prevent disease onset. Unlike mainstream medicine, which attempts to diagnose disease, blood levels are looked at through a preventative-health lens and are thoroughly discussed with patients in person. Book With Dr. Kristin Spark, ND --- title: "Botanical Compounding" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/botanical-compounding" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/botanical-compounding" lastmod: "2026-06-26T08:23:20.993Z" --- # Botanical Compounding ### Botanical Compounding Naturopathic Doctors are trained in botanical medicine and phytochemistry for four years, and botanical medicine is a commonly used form of treatment. Many plants have been well studied for their phytochemical make-up, their safety and their efficacy. Botanical medicine options are chosen for their quality, standard of purity, and their efficacy. Plants are powerful sources of medicines, and many plants have been used in the research and development of pharmaceutical drugs. Customized herbal formulas are available in tincture and tea forms. These formulations include high quality herbs, in combinations that offer a therapeutic benefit designed by a Naturopathic Doctor. These options can be a more affordable way, or more desirable for those that do not like capsules or supplements. Book A Naturopathic Appointment --- title: "Chiropractic Care" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/chiropractic-care" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/chiropractic-care" lastmod: "2026-06-26T08:23:21.175Z" --- # Chiropractic Care ## Enhancing Health with Chiropractic Care Chiropractic care is a safe and effective form of complementary and alternative medicine, which addresses the nervous system, organs, muscles and tendons, and the skeletal system, to reduce pain, increase mobility, and to have a gentle, yet therapeutic effect on the body. Treatments are aimed at improving range of motion, mobility, and strength, while also relieving pain, and supporting the prevention of injuries, illness, and relapses. Learn More ### Services Chiropractic care services vary depending on individual preference and health goals. Information about appointments and billing is also provided. Learn more about chiropractic services! Learn More ### Pediatric & Prenatal Care Additional training and coursework are required in order to treat children and pregnant women with chiropractic care. Webster technique for breech baby is offered. Learn more about these services! Learn More ## Appointment Information Our health assessments take a whole-person approach by considering physical, mental, and emotional health. Functional testing identifies root causes for customized treatment protocols and personalized wellness plans. ### Initial Assessment Involves a health intake and physical examination to determine a diagnosis. A therapeutic treatment plan is then discussed and initiated based on the treatment goals, and the patient diagnosis. Initial appointments involve taking a history and completing a physical examination to determine a diagnosis. X-rays and other testing are ordered as needed. A treatment plan is then recommended and is tailored to the patient’s specific needs. ### Follow-Up Assessments Involve providing a specific treatment, as part of the therapeutic plan, and maybe booked with varying frequency, such as weekly, bi-weekly, or monthly, as is needed for the specific patient care plan. ### Billing Chiropractic care is not covered by OHIP free health care, however, it is covered by most private extended health insurance plans. It’s always best to check with your plan provider for your coverage allowance. An itemized service receipt is always issued for chiropractic services rendered for private extended health insurance plans and personal record-keeping purposes. Fees are due for payment at the end of each appointment. Book A Chiropractic Appointment --- title: "Chiropractic Services" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/chiropractic-services" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/chiropractic-services" lastmod: "2026-06-26T08:23:22.512Z" --- # Chiropractic Treatments ### Chiropractic Treatments #### Spinal manipulative therapy After assessment and diagnosis of neuromusculoskeletal concerns, spinal manipulative therapy may be offered, during which a fast, low-amplitude thrust movement is applied to a joint of the spine or extremities. #### Mobilization techniques A manual technique applied to the joint or spine, where the joint stays within the normal physiological range and is performed without the fast, low-amplitude thrust. #### Soft tissue therapy Myofascial release techniques and graston are both therapies that address soft tissue concerns such as tight, sore muscles, nerve impingements, tendon, fascia, and muscle concerns, and conditions. A non-spinal manipulative option for those that need it. #### Rehabilitation exercises Therapeutic exercises prescribed by the chiropractor to increase strength, function, range of motion, and to ease the pain. These exercises allow you to continue to work on your health goals, which, outside of the chiropractic office. #### Pediatric and Prenatal care offered as well. Chiropractic care for children and pregnant women is an area that Dr. Isabel DC enjoys treating. [Learn more about this subspecialty of chiropractic care.](/pediatric-prenatal-chiropractic-care) Book a Chiropractor Appointment --- title: "Contact" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/contact" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/contact" lastmod: "2026-06-26T08:23:21.645Z" --- # Connect with Verdure ### Contact Details Phone 519.742.0691 Address 305-55 Erb Street E, Waterloo, Ontario Email hello@verdurewellnessclinic.com --- title: "Corporate Wellness" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/corporate-wellness" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/corporate-wellness" lastmod: "2026-06-26T08:23:22.251Z" --- # Corporate Wellness ## Workplace Health & Wellness Programs Verdure Wellness Clinic believes in giving back, and we know that when you have your health, you are able to perform better in your work. These include corporate health services on site, as well as educational seminars facilitated by our staff and team of practitioners. These services are engaging and valuable, and can be catered to your workforce needs upon request. To learn more about our corporate wellness services, click below to download our corporate wellness package, or contact us by emailing hello@verdurewellnessclinic.com. Corporate Wellness Package --- title: "Custom Compounding" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/custom-compounding" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/custom-compounding" lastmod: "2026-06-26T08:23:22.192Z" --- # Custom Compounding ## Personalized Botanical Medicine Verdure Wellness Clinic believes that your health is as unique as you are, and therefore your treatment options should be customized to suit your needs. We offer custom compounded botanical formulations. Dried herbal teas, and also herbal tinctures that have been specifically designed for your health goals. Learn More --- title: "Digestive Health" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/digestive-health" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/digestive-health" lastmod: "2026-06-26T08:23:22.452Z" --- # Digestive Health ### Digestive Health Testing Digestive health is complex, and is a critical aspect of human health. Our mainstream medicine offers options such as endoscopies, and colonoscopies, which are useful tools, however unfortunately many digestive complaints go poorly managed as there is limited ability to look at functional aspects of the system, like stomach acid levels, pancreatic function or microbiome health. At Verdure, we know the importance of digestive health, and we are pleased to offer a variety of options to best suit our patients needs, and health concerns. Our digestive testing options are: - [Food Sensitivity Testing](/food-sensitivity) - Parasite testing - Microbiome tests - Comprehensive digestive stool analysis - Breath testing for H. pylori and Small Intestine Bacterial Overgrowth (SIBO) #### Food sensitivity testing Our [nutritionists](/nutrition)use a variety of options, including IgG assessments and MSAS bio-meridian assessments. Bio-meridian assessment provides a detailed report at the time of the appointment and the cost is included in the visit fee. Our [naturopathic](/naturopathy)doctors use IgG food sensitivity testing. This testing uses a blood sample to check for many different foods and the immune reaction to those foods found in the blood. The results take about 2 weeks turn-around time, and the cost is not included in the visit fee. There are limitations and benefits to each type of food sensitivity testing, and our team can happily discuss these with you to guide your best option. #### Parasite Testing Available through our nutritionists and naturopathic doctors. Parasites are quite common and can cause serious health consequences if left untreated. Stool testing and bio-meridian testing options are available. #### Microbiome Tests The microbiome is the make-up of the bacteria, yeasts, parasites and viruses that reside within our intestines, urinary tract, lungs, ears, skin, and uterus. This area of medicine is vastly expanding and has a growing body of evidence connecting imbalances in bacteria with diseases such as autoimmunity, diabetes, mental health disorders, fertility, menstrual health, and obesity. #### Comprehensive Digestive Stool Analysis This stool testing looks at 4 key parameters of digestive health: imbalance, indigestion, insufficiency, and inflammation. This testing offers a look at the microbiome, and assesses the organs of digestion, and levels of inflammation of the colon. This testing can be helpful for people dealing with IBS, IBD, autoimmune disease and more. View Sample Report #### Breath Tests: H. Pylori & SIBO This testing uses timed breath samples, usually 90–180 minutes of testing, following ingestion of a specialized solution in order to test for H. pylori and SIBO: small intestine bacterial overgrowth. This testing assesses for output of specific markers found in the breath, signalling an infection of the stomach or an overgrowth of bacteria in the small intestine. Book for Gut Health --- title: "Dispensary" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/dispensary" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/dispensary" lastmod: "2026-06-26T08:23:22.333Z" --- # Dispensary ### Meet Our Dispensary Options are important. At Verdure Wellness Clinic we believe in finding a solution that supports our clients’ needs, and their lifestyle and is safe with their current medications and conditions. We know that finances, habits, motivation, scheduling, diet, and your current health all can play a role in decision making in your healing journey. When clients feel comfortable and confident with their realistic treatment plan they are able to actually adhere to their plan. This allows them to succeed, and see benefits from their treatment. Quality is important. Quality products are very important to us, as these are a part of your treatment plan. We recommend buying products from companies that do third-party testing for quality assurance, and are in compliance with the regulations for safe manufacturing of products in Canada. Fullscript is our online dispensary that gives you convenient access to top-quality, professional supplements not typically found in health food stores. Personalized recommendations are sent from your practitioner via email. You log in, pay, and Fullscript delivers your prescription right to your home. ## Verdure Wellness Clinic’s dispensary includes: Professional line supplements Verdure Wellness supplements Medicinal herbal tinctures Medicinal herbal teas Visit the Dispensary ## Supplements & Herbs Vitamins, minerals, amino acids, fats, herbs and other natural health products offer great benefit in treating a health problem naturally. These vitamins, minerals and health products are supplemental to the diet. At Verdure Wellness Clinic, we believe being minimal and strategic with supplements. Verdure Wellness Clinic only uses products that have been tested for quality and purity, and have received Health Canada approval. ## Professional Line Supplements Professional line supplements are vitamin and health products which are only available for purchase through a Naturopathic Doctor only. Professional supplements contain high-quality raw materials that are rigorously tested for quality and impurities. Many over-the-counter brands do not make that extra effort. Additionally, professional brands may use third-party quality-assurance lab testing to verify quality. This is a common practise for professional brands, that again ensure that what you see on the label is what you are actually getting in the bottle. Verdure Wellness Clinic currently carries products from the following professional lines: - Genestra - Douglas Labs - Pure Encapsulations - OrthoMolecular - Metagenics - Designs for Health - NFH - Vitazan - Integrative Therapeutics - MediHerb - CytoMatrix ## Tinctures Medicinal herbs have been used and studied for many years, and have been used to create pharmaceutical drugs, for example: white willow tree – salicylic acid – or aspirin. ### Plants are medicinal. Herbal tinctures are liquid, alcohol extracts of medicinal herbs. During extraction the phytochemicals transfer from the plant into the liquid alcohol, and the medicinal properties of these phytochemicals are preserved. Tinctures are an affordable, and effective way to treat many health problems, and because they are alcohol based they have a long shelf life, and are great for those that do not like capsules. ## Customized Tinctures: Verdure Wellness Clinic What makes us different is that we offer compounded customized herbal tincture remedies for patients – a service that is not found anywhere in KW! Creating a customized medicinal herb tinctures means clients receive an easy to dose liquid plant formulation, that is unique to the individual’s health conditions. The choice of herbs used in the formulation can address multiple health concerns (Ie. hormone imbalance and digestion), or they can be focussed on just one problem (menopausal hot flashes). ## Herbal Teas: Verdure Wellness Clinic Similarly to tinctures, customized medicinal herb teas are also available to patients, and are often used for sleep, stress, anxiety and digestion, however teas can be used for a wide variety of health conditions. Loose leaf herbal tea is a more palatable option to some who do not enjoy the strong taste of herbal tinctures. Hot water extraction of herbs removes water-soluble phytochemical components, such as volatile essential oils (Peppermint) from the medicinal plants used. Teas are a great option for children and pickier eaters, or those that cannot tolerate capsules or tinctures. ### Please send us any questions you have about our dispensary here: --- title: "Events" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/events" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/events" lastmod: "2026-06-26T08:23:21.702Z" --- # Events ## Latest Past Events At Verdure Wellness Clinic, we host a variety of events focused on health, wellness, and education. Our past events have included informative webinars, screenings, and celebrations, all designed to engage the community and promote overall well-being. ##### January 11, 2023 @ 7:00 pm - 8:00 pm EST ### Improving Mood with Food Webinar Online Verdure Wellness Clinic, Waterloo Join holistic nutritionist Laura Gutierrez for a free webinar to learn about how to support your mood using nutrition and lifestyle habits. | Nutrition | Anxiety | Hormone Health | Mental Health ##### Free ##### October 26, 2022 @ 9:00 am - 7:30 pm EDT ### Breast & Thyroid Screening Event – thermography with Julie Kapassas of ThermaCan Verdure Wellness Clinic 55 Erb St. East Waterloo, Unit 305, Waterloo Concerned about your breast or thyroid health? Thermography is a safe and effective, non-invasive and radiation-free imaging, suitable for anyone, to detect early dysfunction in breast and thyroid tissues at the cellular and tissue levels. If you're concerned about your breast or thyroid health, thermography may be right for you. Julie from ThermaCan joins us […] ##### July 23, 2022 @ 10:00 am - 2:00 pm EDT ### 3rd Birthday Party Verdure Wellness Clinic 55 Erb St. East Waterloo, Unit 305, Waterloo You’re invited to our 3rd birthday party! Verdure Wellness Clinic is celebrating our 3rd anniversary on Saturday, July 23rd from 10am to 2pm. Join us for refreshments, giveaways, goodie bags, a clinic tour, and a chance to win a grand prize gift basket of health and wellness products! Where: 55 Erb St E. - the […] Lots of Questions? ## Book a complimentary consultation Book Now --- title: "Food Sensitivity" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/food-sensitivity" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/food-sensitivity" lastmod: "2026-06-26T08:23:20.813Z" --- # Nutrition Food Sensitivity ## At Verdure, we offer several food sensitivity testing options. Our options range from blood IgG antibody testing to MSAS bio-meridian assessments. #### Food Sensitivity IgG antibody testing Food sensitivity testing assesses non-allergy based food problems, looking at sensitivities and not allergies. These food sensitivity tests measure an immune antigen in the blood called IgG. IgG blood testing assesses inflammatory reactions to foods and relies on a simple blood draw. This blood draw is done in offer via a finger prick test, and is relatively simple to complete. Testing results are received within 1–2 weeks. This testing is available through naturopath Dr. Kristin Spark, ND. Western medicine uses IgE testing for food allergies. Allergy testing is usually performed by an allergist physician and is commonly done through skin prick testing and is measuring an IgE, an immediate response that can be severe. Both IgG blood testing and bio-meridian testing are available at Verdure. Our nutrition team strives to offer the best option available to you, and is more than happy to discuss your options. Book an Appointment for IGG Testing ## Biomeridian Food Sensitivity Testing Biomeridian testing is offered by nutritionist Melanie Thomas, and uses a gentle probe and bar system. Every food has an energetic signal. The software we use has an energetic signal for each food in the database. One by one, we send a current through your body that matches this energetic signal for the food in question. The current should flow freely through your body and back into the machine. If your body resists the current, it flags it as a sensitivity. This testing offers immediate responses and answers to your food and digestive difficulties. At the end of your appointment, you leave with a comprehensive print out of your sensitivities. Because this testing is gentle and non-invasive, it is safe and effective for even very young children. For information about food sensitivity, pricing, or to determine which option is best for you, please contact us. Book Bio Meridian Sensitivity Testing --- title: "Health Assessment" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/health-assessment" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/health-assessment" lastmod: "2026-06-26T08:23:22.395Z" --- # Health Assessment ### Health Assessment Through conversation and physical assessments, our naturopathic doctors will determine which factors are important parts of your health history and how they have contributed to your current health concerns. This part of the diagnostic process. Your health goals and medical concerns are heard and are addressed. Objective measures such as questionnaires, and physical medical examinations (such as blood pressure testing) are used to assist in a diagnosis and to guide treatments. Our naturopathic doctors may use health testing to assist in achieving a diagnosis, and monitoring progress. Routine blood work, hormone and gut health tests, and other functional medicine tests can be useful tools. Get Started Now Book With Our Naturopaths --- title: "Health Testing" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/health-testing" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/health-testing" lastmod: "2026-06-26T08:23:22.133Z" --- # Health Testing ## Root Cause Testing At Verdure, we believe in getting to the root cause of illness. We offer a variety of medical assessments and functional medicine testing options to patients. Health testing is an invaluable way to discover more about the causes of illness and is only used when indicated. Learn More ### Gut Health Digestive health testing includes a variety of options for multiple conditions, including functional medicine testing, food testing, and more. Learn more about our offerings, and what is right for you! Learn More ### Hormone Hormonal health testing for adrenals, metabolic, thyroid hormones, sex hormones for both men and women are available. Achieve optimal hormonal health with the ability to look deeper inside the body. Learn more! Learn More ### Blood Analysis Routine blood work testing is available by our naturopathic doctor. Assessments are useful for energy levels, nutrient deficiencies, screening for conditions and monitoring diseases. Learn more! Learn More ### Food Sensitivity Food sensitivity testing is a valuable service for many conditions. We offer a variety of food sensitivity testing options to suit your needs. We have options available for pediatrics, children and teens, and adults. Learn More ### Mood and Behaviour Functional medicine testing options are available for mood and behavioural conditions such as ADHD and autism. Learn more! Learn More --- title: "Hormone" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/hormone" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/hormone" lastmod: "2026-06-26T08:23:21.825Z" --- # Hormones ### At Verdure, we know the importance of taking charge of your hormonal health to feel your best and optimize your health. Testing your hormones can be tricky depending on the phase of life you're in (Hello peri-menopause), your menstrual status, medications (like birth control pills), and more, and sometimes it isn't even necessary to test hormones, depending on the health concerns and goals!! We offer a variety of options to best assess your hormonal health, using different body fluids. Saliva, blood, and urine testing are all available at Verdure! There are pros and cons to each type of testing method and your ND will review these with you to help you make your best informed decision. Our hormone testing options include: - Blood hormone testing - Blood thyroid panel - Adrenal health testing - Urinary metabolite testing #### Blood hormone testing This testing is most common and the least expensive, and is very useful for those looking to understand more about their hormonal health. This type of testing can support your period problems, PCOS, acne, hair loss, fertility, pregnancy, peri-menopause, insomnia, and beyond! This hormone testing is also useful for looking at other hormones such as thyroid hormones, testosterone, insulin, and DHEAs levels. #### Blood thyroid testing Thyroid testing includes a full spectrum of the thyroid function including thyroid hormone levels, antibody levels, and other important markers for function of the thyroid gland. A full thyroid panel can include TSH, Free T3 and T4 hormones, reverse T3, and the thyroid autoimmune antibodies TPO and thyroglobulin. #### Adrenal health testing Adrenal health testing for cortisol levels can help give us clarity on the type of adrenal gland dysfunction you are experiencing, and insights on the root cause of chronic fatigue, burnout, low motivation, and physical concerns like joint aches and pains. Your options include blood, saliva cortisol, and urinary cortisol. We offer single point evaluations for 4-point evaluations to map the entire circadian rhythm of cortisol throughout the day. The specific type of testing you may require depends on individual needs. Book with Our Naturopaths #### The DUTCH Test - Sex Hormone & Adrenal Urinary Metabolite Testing The DUTCH test is a unique comprehensive urinary metabolite test that is designed by Precision Analytical, in the USA. It measures not only sex hormone levels (estrogen, testosterone, progesterone), but also their metabolites as well as adrenal hormones like cortisol and DHEA-s. Melatonin and organic acids can also measured to give your naturopath a complete picture of hormone and neurotransmitter levels and metabolism. There are limitations to this type testing, and your ND can describe those to you in your appointment. DUTCH Sample Report --- title: "Iridology" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/iridology" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/iridology" lastmod: "2026-06-26T08:23:21.056Z" --- # Iridology ### Iridology The iris is the coloured circular section of the eye, that can range in colour from blue, green, hazel, golden, and brown. An individuals’ iris can indicate a lot about their health. Iridology looks deeply at the iris and connects the patterns seen on the iris to health areas and health problems. Examining markings, discolourations, textures in combination with one’s health history gives your practitioner insights about your health status. This service is available through nutritionist [Melanie Thomas, ROHP, RNCP.](/melanie-thomas-cnp-rncp-rohp) Book Mood & Behaviour Testing --- title: "Massage Therapy" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/massage-therapy" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/massage-therapy" lastmod: "2026-06-26T08:23:22.076Z" --- # Massage Therapy ## A Hands-On Approach to Pain Relief and Relaxation Massage therapy is a hands-on therapy and is an effective treatment for managing joint and muscle pain, headaches, and relieving stress. Learn More ## Benefits of Massage Therapy Massage therapy can support the treatment of a wide range of conditions such as: Chronic joint pain Tendonitis and tendonosis Headaches and migraines Scoliosis Plantar fasciitis Frozen shoulder Carpal tunnel syndrome Injury rehabilitation Sciatica Pre and postnatal women Stress and anxiety Relaxation and tension relief Rheumatoid/ degenerative arthritis ## Prevention and Collaboration for Optimal Health We stress the importance of prevention to ensure a long healthy active lifestyle and sports career, as well as prevent the possibility of muscular imbalances which could lead to injuries. At Verdure Wellness Clinic, our registered massage therapist refers clients and works alongside collaboratively with our chiropractic, counselling, nutrition and naturopathic team to help optimize a client’s total health and wellness when needed or indicated. Learn more about [Renee Bisch, RMT](/renee-bisch-rmt) at Verdure Wellness Clinic. Book a Massage ## Meet Our Experts --- title: "Mood Behaviour" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/mood-behaviour" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/mood-behaviour" lastmod: "2026-06-26T08:23:22.630Z" --- # Mood and Behaviour ### Mood and Behaviour Organic acid urine testing looks at specific biological markers and acid metabolites in urine. Organic acid testing looks assesses for energy production and mitochondrial function, gut health and the microbiome balance, and also neurological function. Organic acids tell us how our body is making energy by looking at the mitochondrial function. Clinical links to mitochondrial dysfunction are seen in children with ADHD, ADD, and Autism. Organic acids tell us what bacteria and yeasts are residing within the human microbiome, and clinical links to dysbiosis and autism, mood imbalances, and behavioural problems are found in literature. Organic acids tell us if there is a difficulty in producing adequate and balanced amounts of neurotransmitters such as serotonin, which are critical in regulating mood, and are implicated in cases of mental health, depression and anxiety. This testing requires at home urine sampling, and can be quite helpful for identifying problems with mood, attention, and behavioural difficulties. Book Mood & Behaviour Testing --- title: "Naturopathy" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/naturopathy" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/naturopathy" lastmod: "2026-06-26T08:23:22.017Z" --- # Naturopathy ## Whole-Person Naturopathic Wellness Naturopathic medicine uses natural treatments for the whole person. Naturopathic medicine addresses many aspects of health such as lifestyle, dietary and nutrition, physical, mental and emotional factors. It aims to preventing disease, manage medical conditions by addressing root causes and finding optimal wellness. Learn More ## Whole-Person Health Care for Optimal Wellness Our health assessments take a whole-person approach by considering physical, mental, and emotional health. Health testing identifies root causes for customized treatment protocols and personalized wellness plans. ### Health Assessment A review of your medical history and health goals using a whole-person approach, to learn more about your physical symptoms, as well as mental and emotional aspects of health. Our naturopaths frequently use health testing to determine root causes, track the progress of our treatments, and to support and manage your treatment protocols. Naturopath appointments can also include physical examinations. Learn More ### Diet & Lifestyle Consulting Lifestyle and dietary counselling are the foundation of naturopathy. Our naturopaths review your current diet, lifestyle and your health goals. An individualized nutrition strategy, medical diets, meal planning support or nutrition plan is provided to support you based on your needs. Lifestyle changes such as stress management tools, sleep habits, and your exercise routine are discussed to help you optimize your health and reach your goals. Learn More ### Acupuncture Our naturopaths are trained in acupuncture, and offer a variety of acupuncture services including traditional Chinese medicine acupuncture, sports medicine trigger point therapy, dry needling, auricular acupuncture, and facial rejuvenation acupuncture. Acupuncture impacts the musculoskeletal system as well as the nervous system, while moving blood flow and Qi energy through the body to facilitate the desired outcome. Learn More ### Botanical Medicine Naturopathic doctors are trained to use the healing power of plant medicine through botanical medicine and phytotherapy, and often integrate this form of medicine into treatment plans. Our naturopaths use plants in different forms, such as as capsules, herbal teas and in tinctures. Verdure offers custom compounding of botanical tinctures for truly individualized medicine. Learn More ### Vitamin Injections Intramuscular vitamin injections can greatly help patients who have experienced a vitamin deficiency, who have signs of deficiency, or who have a medical condition that warrants this therapy, such as celiac disease a malabsorption gut disorder. When vitamins are injected high doses can be used and the injection by-passes the gut, which means that levels can quickly increase into the blood stream. This can offer fast relief, and improved absorption. Only Dr. Kristin Spark ND and Dr. Laura Hoffmann ND are licensed to offer this treatment type. Learn More ### Hormone Prescriptions Some of our naturopaths are licensed to prescribe certain restricted substances including, but not limited to: high doses of certain vitamins/substances, HRT, thyroid medication and more. We work with you, your physician, and your pharmacy to offer you the right solution for your health goals. Our top priority is always safety, and we work with our patients to develop a comprehensive plan for their prescriptions. Learn More ## Meet Our Experts --- title: "Nutrition" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/nutrition" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/nutrition" lastmod: "2026-06-26T08:23:21.518Z" --- # Nutrition ## Customized Nutrition for Better Health Nutrition plays a critical role in health, and Verdure’s nutritionists provide realistic options for optimal health. Nutrition services assess the clients’ overall health, individual preferences, dietary requirements, and specific health goals and medical conditions. Learn More ### Nutrition Consulting An in-depth assessment of your goals and health history helps our nutritionists to create a tailored protocol plan that is specific for you! Food and dietary counselling, lifestyle changes and specific vitamin and supplement recommendations are also included. Learn More ### Meal Planning Stay on track and achieve your health goals with a customized nutrition meal plan, created just for you. Our nutritionists discuss your food preferences, likes and dislikes, cooking skill level, dietary restrictions or specialty and/or medical diets. A structured 7-day plan with recipes for meals and snacks, as well as a grocery shopping list are provided. Learn More ### Food Sensitivity Food sensitivities are increasingly common. Food sensitivity testing can be a valuable tool for many health conditions. Verdure’s nutritionists offer a variety of food sensitivity testing options to suit your needs. We have options available for pediatrics, children and teens and adults. Learn More ### Iridology The iris of the eye can tell us a lot about our health. Iridology looks deeper at the iris to uncover more about your health and wellness. Currently this service is offered by Melanie Thomas, RNCP, ROHP. Learn More ## Meet Our Experts --- title: "Nutrition Consulting" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/nutrition-consulting" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/nutrition-consulting" lastmod: "2026-06-26T08:23:20.871Z" --- # Clinical Nutrition ### The foundation of natural treatments relies on a healthy diet – food really is medicine. At Verdure, our [nutritionists](/nutrition), and our [naturopaths](/naturopathy) offer nutrition consultations. Both nutritionists, and naturopathic doctors are trained in clinical nutrition and are able to recommend specific dietary interventions based on clinical research, and also personal preferences. After a thorough intake form is completed, your practitioner will discuss with you: - your health goals and your barriers - any food allergies and preferences - review any current health issues that may require specific dietary interventions including IBS, diabetes etc. - review your current food intake and make suggestions to optimize your daily intake - discuss lifestyle changes to support a healthy and balanced lifestyle, including optimizing sleep and managing stress Personalized nutrition plans are given to ensure adequate daily intake of vitamins, minerals and other important macronutrients and micronutrients are consumed. Meal plan ideas, specific foods and amounts may be given to have a therapeutic effect. Therapeutic diets (such as the low FODMAP, or a gluten-free diet) may be recommended and guidance is given to patients on how to integrate these diets into their lifestyle. As the great Hippocrates said, “Let food be thy medicine, and medicine be thy food”. Book With Your Nutrition Consultation --- title: "Pediatric Prenatal Chiropractic Care" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/pediatric-prenatal-chiropractic-care" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/pediatric-prenatal-chiropractic-care" lastmod: "2026-06-26T08:23:22.571Z" --- # Pediatric & Prenatal Chiropractic Services ### Pediatric & Prenatal Chiropractic Services Chiropractic care for children and pregnant women is an area that Dr. Isabel DC enjoys treating. Chiropractic care during the prenatal period can offer significant benefits to both mom and baby. With the changes in a woman’s body required to accommodate a growing child, there can be significant spinal, sacral (low back) and joint pain associated with pregnancy. Additionally, chiropractic care, specifically Webster technique for a breech baby, can allow for better fetal alignment within the uterus, and reduce undue stress on the developing neuroskeletal system of the child. #### Webster Technique for Breech Baby This is a technique for which chiropractors must have additional training to offer this treatment. It is a safe, non-invasive, technique during which the chiropractor addresses the mother’s body, in order to allow for a re-positioning of the baby. #### Children Kids require some physical assessments in achieving a diagnosis, since symptoms may sometimes be hard to express. Dr. Isabel enjoys this aspect of utilizing her training and experience. Additional coursework is required for these treatment types, and Dr. Isabel is happy to offer help to both women and children. Book a Chiropractor Appointment --- title: "Prescription Compounding" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/prescription-compounding" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/prescription-compounding" lastmod: "2026-06-26T08:23:21.762Z" --- # Prescription Compounding ### Prescription Compounding Prescription options are offered by our Naturopathic Doctor, who has maintained the standard of care to prescribe some controlled substances in Ontario. Therapeutic options, such as desiccated thyroid, and bio-identical hormone lotions and suppositories can be great tools to addressing thyroid problems, menopausal symptoms, menstrual and fertility difficulties, as well as mood and energy issues. Hormone prescriptions are not right for everyone, so be sure to discuss this option with your provider. Book with Dr. Spark, ND --- title: "Services" entity: "page" canonical_url: "https://www.verdurewellnessclinic.com/services" markdown_url: "https://www.verdurewellnessclinic.com/llms/page/services" lastmod: "2026-06-26T08:23:21.949Z" --- # Services ### Our Services Verdure Wellness Clinic offers naturopathic medicine, acupuncture, nutrition consulting, chiropractic and massage therapy. Our team of health practitioners offer a variety of services with your best health and wellness in mind. Naturopathic medicine focuses on treating the whole person with natural remedies to prevent disease, address root causes, and promote optimal wellness through lifestyle, dietary, physical, mental, and emotional factors. Learn More Experience the healing power of massage therapy at our wellness center. Our skilled therapists provide targeted relief for joint and muscle pain, headaches, and stress. Feel rejuvenated and refreshed - schedule your appointment today. Learn More Nutrition plays a critical role in health, and Verdure’s nutritionists provide realistic options for optimal health. Nutrition services assess the clients’ overall health, individual preferences, dietary requirements, and specific health goals and medical conditions. Learn More Chiropractic care is a safe and effective form of complementary and alternative medicine, which addresses the nervous system, organs, muscles and tendons, and the skeletal system, to reduce pain, increase mobility, and to have a gentle, yet therapeutic effect on the body. Learn More At Verdure we believe in getting to the root cause of illness. We offer a variety of medical assessments and functional medicine testing options to patients. Health testing is an invaluable way to discover more about the causes of illness and is only used when indicated. Learn More Our naturopathic doctors are trained in acupuncture and Traditional Chinese Medicine for four years. Acupuncture addresses the nervous system, musculoskeletal health, and mental-emotional aspects by inserting fine needles into specific safe locations. All of our naturopathic doctors offer acupuncture. Learn More Verdure Wellness Clinic believes that your health is as unique as you are, and therefore your treatment options should be customized to suit your needs. We offer custom compounded botanical formulations. Dried herbal teas, and also herbal tinctures that have been specifically designed for your health goals. Learn More Verdure Wellness Clinic believes in giving back, and we know that when you have your health you are able to perform better in your work. These include corporate health services on site, as well as educational seminars facilitated by our staff and team of practitioners. These services are engaging and valuable, and can be catered to your workforce needs upon request. Learn More --- title: "7 Day Reset" entity: "funnel" canonical_url: "https://www.verdurewellnessclinic.com/7-day-reset" markdown_url: "https://www.verdurewellnessclinic.com/llms/funnel/7-day-reset" lastmod: "2026-06-26T08:23:21.888Z" --- Verdure Wellness Clinic wellness solutions to keep you thriving Connect With Us # The 7 Day Reset: # beat bloat and boost energy, A simple 7 day challenge to unlock the power of food to beat uncomfortable bloating, while boosting your energy! ### Get the Reset Please fill the form below We will not send spam ## Beat bloating and boost energy in just 7 Days! You don't have to feel frustrated with bloating, or exhausted barely getting through the day. Get access to our 7 day Reset Challenge to FINALLY feel energized by eating nourishing foods, and wellness tips from experts and get ready to thrive! ### OUR PROMISE ## what the 7 Day Reset includes... FREE Energizing Meal Plan Unlock the power of food using our high protein, high fibre, balanced meal plan for 7 days of easy-to-follow recipes for breakfast, lunch, dinner and snacks, and complete with grocery shopping check list! Tips from Health Experts Tips from our expert team of healthcare professionals to support wellness through lifestyle, diet, movement, and more! Tools for Bloating & Energy We'll send you a tools and tips to beat your bloat and increase energy, for good, so that you can thrive! ### 7 Day Reset Challenge it's free, simple and effective! Beat bloating, and boost energy through nourishing your body, and optimizing your lifestyle! GET ACCESS "I was looking to break a cycle of sugar cravings and alcohol. I accomplished this and it was much easier than I thought it would be." - Karen B Verdure Wellness Clinic © 2026 All rights reserved --- title: "8 Simple Strategies for Mindful Eating" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/8-simple-strategies-for-mindful-eating" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/8-simple-strategies-for-mindful-eating" lastmod: "2021-10-08T16:00:00.000Z" --- With our busy lives, many of us rush through meals, eat on the go, or skip meals altogether. We get home from work and sit in front of the TV – you reach for a snack and somehow finish a whole bag of chips. There’s nothing wrong with treats in moderation, but it’s easy to overdo it when you’re not eating mindfully. ### What is mindful eating? Mindful eating means eating in such a way that: - you minimize distractions - you’re focused on the meal, and savouring every bite - meal times are enjoyable and in a relaxed atmosphere - you eat slowly and chew thoroughly ### Why eat mindfully? - avoid overeating - improved digestion - more satisfaction from your meal - less cravings for “something more” after the meal Here are our top nutrition tips for mindful eating ### 1. Make meal times relaxed and enjoyable Meal times should be enjoyable – a time to relax, connect and recharge. If they’re stressful for you, think about a way to reduce your stress level around meals. Maybe this looks like creating boundaries with family, eating alone, or doing some deep breathing before heading to the table. ### 2. Minimize distractions Avoid eating while watching TV, driving or scrolling your phone. When you eat while distracted, your brain doesn’t get the signals that you’re full, so you’re more likely to overeat. You also don’t get as much pleasure and satisfaction from your food, which leaves you wanting more and craving more food after you’re done. When distracted we tend to rush and don’t tend to chew as thoroughly which could cause digestive symptoms such as bloating and heartburn. ### 3. Savour every bite Using all four senses notice the taste, texture and smell of your food. Does it bring back any fond memories? Savouring each bite allows you to feel more pleasure and satisfaction from your meal, so you’re less likely to overeat and have less cravings. ### 4. Slow down Take your time and enjoy your meal! Take at least 15 minutes to eat, and chew every bite thoroughly. It takes about 20 minutes for your brain to get the signal that you’re full. If you eat your whole meal before that signal reaches your brain you’re more likely to overeat. ### 5. Enlist a family member to help If you feel you can’t control yourself around certain foods it’s often best not to keep it in your home, and instead, go out and enjoy a portion once in a while. If you controlling portions & cravings is a challenge, and you do have treats at home, enlist a family member to help – have them stash the treats somewhere out of sight and ration them out in small portions. ### 6. Get your sleep Sleep deprivation directly affects appetite – your body sees calories as energy, and the quickest form of energy is carbohydrates – typically comfort foods. When you get adequate, quality sleep your appetite is regulated, your mood and energy is balanced, and it’s much easier to reach for healthy options, or enjoy indulgences in moderation. If you struggle with sleep, reach out for support – our practitioners are experienced with supporting clients in optimizing sleep. ### 7. Watch less TV After a long day many of us like to watch TV to unwind – no problem with that. But eating in front of the TV can be a problem. Because you’re distracted by watching TV, it’s easy to mindlessly eat; eat a larger portion than you would have or to crave “something more” after a meal. This happens because when you’re not fully paying attention to what you’re eating, your brain doesn’t fully register pleasure from your food you’re less likely to be satisfied with what you had. ### 8. Mental health support When we aren’t feeling ourselves it’s easy to turn to comfort foods for a pick me up. Mental health issues can stem from a number of physical, social/interpersonal or spiritual reasons. For this reason, it’s best to take a whole person approach to optimizing mental wellness. Support your mental health by reaching out to loved ones and asking for help or booking a session with a counsellor. Spending time in nature, even a short gentle walk, has been clinically proven to boost one’s mood. Your digestive health also directly impacts your mental wellness. ### If you struggle with overindulging and need nutrition support, book a session with one of our nutritionists Melanie or Emily! Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Autoimmune Digestive Diseases & The Gut Microbiome" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/autoimmune-digestive-disease-gut-microbiome" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/autoimmune-digestive-disease-gut-microbiome" lastmod: "2021-05-01T16:00:00.000Z" --- ### Autoimmune diseases are on the rise. ### What are autoimmune diseases? Autoimmune diseases are when the body mistakes it’s own tissue for an invader/pathogen, and mounts an attack. When this becomes chronic, chronic immune activation causes inflammation and damage to the issues, creating a disease state. The are two main branches of teh immune system: innate immunity and adaptive immunity. Innate immunity: your innate immune system is the immune system functioning you were born with, and includes mucous membranes such as your nasal passages, lungs and gut. These barriers keep harmful substances and microbes from entering your body. Lining these passageways are immune molecules such as lymphocytes, macrophages and white blood cells. These cells monitor the state of your body on an ongoing basis, to protect you. Adaptive immunity: the response your body mounts in order to defend itself against a pathogen, such as a virus or bacteria. This can trigger the release of inflammatory immune molecules called cytokines, that often create chronic inflammation. Autoimmune diseases are diseases of the adaptive immune system. Many autoimmune diseases are linked to the gut microbiome, especially gastrointestinal autoimmune conditions such as Celiac Disease and IBD (Crohn’s and colitis). Typically, it’s the combination of genetics + chronic stress + trigger (such as childbirth or gut bacteria) that triggers the onset of an autoimmune digestive condition. It’s important to know that having one autoimmune disease, such as Celiac disease, puts you at risk of developing other autoimmune diseases. ### What’s the connection between the gut microbiome and autoimmune diseases? Your gut bacteria interact directly with your immune system – up to 70% of which is in your digestive tract. When your gut bacteria become imbalanced due to poor diet, stress, medications, this imbalance can allow inflammatory bacteria and other microbes to take over. Healthy bacteria help modulate a healthy immune response in the gut. The microbes interact with the immune system via through the intestinal lining, and interact with the immune system by triggering the release of immune molecules called cytokines which can be either inflammatory and anti-inflammatory. When you have a microbe imbalance in your gut, your body mounts an immune response to the inflammatory bacteria, in an attempt to kill the bacteria and restore balance in the gut. This chronic immune activation and inflammation eventually results in your body mistaking your own intestinal cells for invaders, and your body starts to mount an attack on your own intestinal cells – this is an autoimmune response, which can eventually result in a full blown autoimmune disease such as Celiac or IBD – Crohn’s disease or colitis. Small intestinal bacterial overgrowth (SIBO) is increasingly common, and increases the risk of small intestine autoimmune disease including Celiac Disease and Crohn’s. SIBO can develop from a variety of factors including: - low stomach acid - use of antibiotics and antacids - poor diet - chronic stress - chronic constipation - trauma: concussions, other physical or mental emotional trauma - abdominal surgery - other health conditions such as Celiac disease or Hashimoto’s In both diseases there is an underlying gut bacteria imbalance. Why does small intestine inflammation matter? Your small intestine is the site of absorption for your food. It’s lined with tiny hairs called cilia which help to absorb nutrients, and the gut lining also produces digestive enzymes to break down and help you absorb your food. When the cells of the small intestine become damaged you can no longer properly digest or absorb your food which can result in malabsorption, bowel symptoms and a number of nutrient deficiencies including vitamins D, A, E, B12, iron and more. *see the image for comparison of healthy versus damaged cilia. ### General sign & symptoms of autoimmune digestive diseases - chronic diarrhea or constipation - early fullness: feeling small after only a few bites of food - chronic indigestion & bloating - food reactions/sensitivities - chronic bloating - unintentional weight loss - chronic fatigue (due to inflammation and malabsorption) - skin conditions: atopic dermatitis, eczema, rashes, psoirasis, rosacea - frequent illness Chronic small intestine inflammation can damage cilia and enzyme production, leading to malabsoprtion and nutrient deficiencies. ### Risk Factors for Digestive Autoimmune Conditions It’s more than just genetics, there are several risk factors that make someone more likely to develop Celiac, Crohn’s or Colitis. - SIBO: small intestine bacterial overgrowth - Genetics: a close relative with Celiac Disease or other autoimmune disease - Food poisoning or other bowel infection - Viral illness/post viral syndrome ### Complications Left untreated, digestive autoimmune diseases can cause a wide variety of multi-system health issues and complications including: - Development of other autoimmune diseases such as autoimmune hypothyroidism or autoimmune hepatitis - Chronic digestive issues and conditions: heartburn and indigestion, gallbladder malfunction, pancreatic insufficiency - Malabsorption and nutrient deficiencies: all macronutrients - Mental health issues: new or worsening of pre-existing - Weight loss and muscle wasting - Chronic fatigue - Nervous system disorders - Dermatitis - Anemia - Osteoporosis - Low mood and mental health disorders - Chronic pain - Insomnia ### Treatment of Autoimmune Gastrointestinal Diseases A naturopathic approach to treating any illness to to address the root cause(s). Common root causes include: - genetics - dysbiosis: gut bacteria imbalance - infections - chronic stress and adrenal fatigue (aka “burnout”) ### A naturopathic treatment plan would include: Testing Finding and treating the root cause(s) of the inflammation: this may involve various testing including stool tests. At Verdure, we offer a variety of stool tests that provide detailed information for your practitioner to build an effective, and science-based personalized healing plan that addresses the underlying causes of your digestive concerns. The most commonly used test is called the GI MAP, which is a comprehensive PCR stool test. This test measures: - types of bacteria, parasites, viruses and yeasts and their relative amounts - bacteria known to trigger autoimmune conditions - markers of inflammation - markers of digestion Learn more about the [GI MAP test here.](../../../wp-content/uploads/2022/04/GI-MAP-sales-sheet-1.pdf) ### Your personalized gut healing plan Once your practitioner receives your test results, they build a a personalized, 4R gut healing protocol to t reating any underlying dysbiosis or SIBO to reduce inflammation and improve absorption. Dietary changes: avoiding sensitivities, easy to digest, nutrient-dense foods Stress management & lifestyle changes: setting boundaries, slowing down, prioritzing rest, mindset shifts Supplements Your practitioner will prescribe a personalized supplement protocol based on your needs, including supplements to restore nutrient deficiencies, optimize digestion, reduce inflammation and modulate the immune system. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Knowing Why and How To Boost Your Libido" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/boost-your-libido-nutrition" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/boost-your-libido-nutrition" lastmod: "2020-02-01T17:00:00.000Z" --- February: the month of love. Your libido (aka your sex drive), plays a particularly important role during February (hello Valentine’s Day), but it can also be an indicator of your overall health. A study showed that 42% of women and 30% of men aged 40-59, reported having lower libido than they desired. In addition to this statistic, many young adults also report having a low libido that affects their relationships with themselves and their partner. ### Low libido can be caused by: - Low testosterone - Hormonal imbalances caused by oral contraceptives (the pill) - Stress, depression - Chronic pain - Medications for blood pressure, gastroesophageal reflux disease (GERD), anxiety and depression (anti-psychotics, antidepressants, beta blockers, anti-histamines) - Poor blood flow related to cholesterol, diabetes, and blood pressure - Hypothyroidism (under-active thyroid) - Age related hormonal changes: decreased estrogen and testosterone in menopause #### So, what can you do to boost your libido? ### ### Libido Boosting Foods and Superfoods - Chocolate: Cacao is high in magnesium, a mineral essential for hundreds of processes in the body. Cacao also contains phenylethylamine (PEA) which supports serotonin (the “happy hormone”) production in the brain. - Oysters: Oysters are one of the best sources of zinc, which is necessary for healthy reproductive function in both men and women. - Collagen: Helps maintain elasticity of the vaginal wall, and can improve erections. - Salmon, sardines: Fish such as salmon and sardines are a great source of healthy fats – particularly omega-3s, which reduce inflammation and produce healthy testosterone. - Avocados, olive oil: Fats that support healthy hormone production in men and women. - Maca: Supports the adrenal glands which helps to balance sex hormone production, as well as supports testosterone production. - Liver: High in iron, vitamin A, vitamin B6, folate – all beneficial for healthy testosterone production to boost libido. - Spirulina, spinach, broccoli: A good source of iron and other nutrients that benefit detoxification and energy production. - Brazil nuts: Eating 1-3 brazil nuts gives you more than your daily recommended intake of selenium, a mineral important for hormonal balance, thyroid health, and liver detoxification. - Pumpkin seeds: High in zinc which benefits mood, digestive health, hormone balance and sperm health. ### Lifestyle Changes To Help Boost Your Libido - Exercise: Exercise reduces stress, improves blood circulation, and can increase levels of testosterone – a hormone that is necessary for a healthy libido in men and women. - Reduce stress: Stress can release hormones cortisol and adrenaline which can lead to a lower libido. Creating a routine that helps to reduce stress will be helpful in improving your sexual desire both mentally and physically! - Sleep: Sleep is important for every function of the body. Sleep helps to balance hormones, reduce blood pressure and inflammation, protects your heart, and maintains proper blood sugar regulation. All of these factors contribute to your sexual health, which means getting enough sleep is necessary to boost your libido! - Breathing techniques and pelvic floor exercises: deep belly breathing can lower heart rate, and reduce stress. Pelvic floor exercises such as kegels can increase blood flow, to improve sensation and pleasure, and strengthen the pelvic muscles. #### See a practitioner! There are also herbs and supplements available that can help to boost your sex drive, but there is no “one size fits all” approach and what worked for your friend might not work for you. Nutritionists, naturopaths, psychotherapists, chiropractors, and massage therapists can help to balance your hormones and stress levels using a holistic approach. Working with a professional is the best option to begin your healing process and regain your sex drive! Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Carrot Cake Overnight Oats Recipe" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/carrot-cake-overnight-oats-recipe" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/carrot-cake-overnight-oats-recipe" lastmod: "2020-08-01T16:00:00.000Z" --- ## Balancing your hormones naturally starts with a healthy diet and balanced blood sugar. Our nutritionist Taryn Guzik’s top tips for healthy hormones: ### 1. Stabilize blood sugar Eat frequently, and include protein + fat + fibre in each snack/meal that you eat. Everything you eat gets broken down into glucose – fuel for your body and brain. This glucose enters your blood stream and impacts your blood sugar levels. Your blood sugar needs to stay within a healthy range for your body to function optimally. If it’s too low (hypoglycemia) it can cause weakness, lightheadedness, headaches and low energy and mood. If it’s chornically high it causes inflammation and puts you at high risk for chronic diseases such as diabetes and heart disease. Different foods get digested at different rates. Foods that are digested more slowly such as protein and fat, especialy with the addition of fibre, get absorbed into your blood stream more slowly causing a slow steady rise in blood sugar. These foods keep your blood sugar stable which keeps your mood and energy balanced, but also supports healthy hormones. ### 2. Eat enough healthy fats Good sources of healthy fats include olive oil, avocados, nuts and seeds and fatty fish. Your body uses healthy fats to build hormones, so geting enough healthy fats in your diet is extremely important. ### 3. Eat enough fibre: At least 30 g per day from a variety of sources including fruits and vegetables, legumes, and whole grains. Many women experience estrogen dominance which can cause PMS symptoms: this is high estrogen relative to progesterone levels. Fibre binds to estrogen and helps your to eliminate excess estrogen through bowel movements. Overnight Carrot Cake Oats are packed full of fibre, protein and healthy fats to balance your blood sugar and hormones. ## Taryn's Carrot Cake Overnight Oats this hormone healthy breakfast is super easy and filling to power your day. This recipe is brought to you by nutritionist Taryn Guzik. What makes this recipe hormone healthy: healthy fats and fibre are key for healthy hormones. Walnuts are a great source of omega 3 fats. The fibre and the protein from the oats help stabilize blood sugar levels to keep your energy and mood balanced and build healthy hormones. [Print Recipe](https://verdurewellnessclinic.com/wprm_print/taryns-carrot-cake-overnight-oats) [Pin Recipe](https://www.pinterest.com/pin/create/bookmarklet/?url=https%3A%2F%2Fverdurewellnessclinic.com%2F2020%2F08%2Fimmune-boosting-kids-gummies%2F&media=https%3A%2F%2Fverdurewellnessclinic.com%2Fwp-content%2Fuploads%2F2020%2F08%2Fcarrot-cake-oats.png&description=Taryn%27s+Carrot+Cake+Overnight+Oats&is_video=false) Prep Time 10 minutes mins Course Breakfast, Snack Servings 1 ### Ingredients - 1/2 cup grated carrot - 1/2 cup quick oats - 1 tbsp ground flax seeds - 1/2 cup coconut milk unsweetened, carton - 1 cup filtered water - 1/2 tsp cinnamon - 1/4 tsp ground ginger - 1/4 tsp ground nutmeg - 1 tbsp maple syrup - 2 tbsp walnuts - 1 tbsp coconut flakes ### Instructions - Combine all the ingredients except walnuts and coconut flakes and let sit for a few hours, or overnight. When ready to serve, top with coconut and walnuts and enjoy! Keyword blood sugar balancing, gut healthy, healthy hormones, high fibre Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "The Real Reason For Your Chronic Fatigue" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/chronic-fatigue-adrenal-fatigue" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/chronic-fatigue-adrenal-fatigue" lastmod: "2020-04-01T16:00:00.000Z" --- ## It’s normal to feel tired and unmotivated sometimes. Listening to the signs you need rest and recovery can be difficult; listening to the subtle cues of our bodies takes time and skill. If your low energy level feels overwhelming, or especially long lasting, or if everyday feels difficult, read on to learn why and what you can do about it. ### There can be many reasons people feel tired: - Anemia - Under-active thyroid - Hypothyroidism - Iron deficiency - Vitamin B12 deficiency - Parasite infection - Adrenal insufficiency, or adrenal fatigue - Inadequate nutritional intake Naturopathic Doctor, Dr. Kristin Spark, clinically investigates these possible causes of fatigue, by discussing accompanying symptoms such as weight gain, difficulty sleeping, dietary choices, and other signs and symptoms. Dr. Kristin also uses blood work to assist in finding the root cause of your fatigue. Often patients seek out Dr. Kristin’s help after discussing their energy levels with their family doctor. It’s not uncommon to be told “that’s normal”, when it definitely isn’t. Stress is a common root cause of fatigue. If you have experienced intense periods of stress, chronic daily low-grade stress, trauma or are a busy, go-getter, entrepreneur or athlete you need to know about adrenal fatigue. ## You may have adrenal fatigue The organs involved in responding to stress are the adrenal glands . They chemically communicate with the brain (hypothalamus) via the pituitary gland. The adrenal glands produce hormones and neurotransmitters called cortisol, adrenaline and noradrenaline. They also produce aldosterone, sex hormones and DHEA. These organs are located on top of your kidneys and you have two of them. Cortisol is your chronic stress hormone, and it’s involved in most of the negative health consequences of adrenal fatigue. So, how do you know if you have an adrenal gland problem, such as adrenal fatigue? ### Signs and Symptoms of Adrenal Insufficiency : - Fatigue, low energy level - Caffeine dependence – more than 2 cups of coffee or 400mg of caffeine /day - Energy dips at 2-3pm in the afternoon - Sleep problems and insomnia - Frequently waking between 2-5am - Anxiety / Feeling overwhelmed - Weight gain - Abdominal adiposity (belly fat) - Prediabetes, hypoglycemia - High cholesterol Dr. Kristin Spark sees a lot of patients with adrenal fatigue – it’s so common in our society due to our lack of work-life balance. Kristin encourages patients to set boundaries and include time for rest and self care as well as stress management. She also works with patients using supplements, lifestyle and nutrition to support the adrenal glands and boost energy naturally. Cortisol, the stress hormone, is way out of whack in people with adrenal fatigue. Caffeine stimulates the adrenal glands producing even more cortisol which adds fuel to the fire. ### Lifestyle Changes to Assist in Recovery: - Limit alcohol use - Limit cigarette smoking - Limit caffeine consumption to 1 cup of coffee (250mL) per day - Limit consumption of refined carbohydrates and sugary foods – 0 servings if possible - Increase protein intake and eat frequently throughout the day to address glucose sugar dips/swings - Practise relaxation techniques, such as meditation, yoga, breathing exercises, or artistic expression - Include some gentle exercise a couple times per week ### Are deficiencies causing your fatigue? Iron and B12 deficiencies are common, especially in women as we lose iron during menstruation every month. Regular blood donors are also at risk. If you’re struggling with chronic fatigue it’s worth getting periodic blood work with a naturopath to look at underlying deficiencies. Why would you do blood work with a naturopath versus a your family doctor? When reviewing blood work, doctors stick strictly within the reference ranges and may not offer treatments until a patient is outside of “normal’. Dr. Kristin believes that lab values are only a part of the story, and she also believes in a preventative approach. Patients often exhibit symptoms even when their blood tests are within the normal range. If you’re near the cut off of being low and you have symptoms, a naturopath would treat you because your level is obviously not optimal if you’re having symptoms. What’s optimal is different for everyone. #### Hormone Changes Hormone changes including thyroid and sex hormones can have a huge impact on your energy levels. If you’re a woman and your energy changes are cyclical it could be due to hormonal shifts. Progesterone naturally increases as you near your period, and while it has many beneficial effects such as reducing pain and anxiety, it can also increase fatigue. While this is a normal shift and some fatigue is expected, if it’s impacting your ability to do your daily activities and commitments there may be something else going on. #### Poor sleep Are you sleeping well? Even if you’re getting enough hours, are you waking up feeling refreshed? If not, you may not be getting the deep sleep you need to fully rejuvenate. Dr. Spark can help you manage sleep issues with lifestyle changes and supplements specific to your needs. #### Mental health If you struggle with depression, odds are you’re also chronically fatigued. It’s important to seek treatment for your depression in order to improve your quality of life, including your energy levels. Dr. Kristin Spark has a BSc in Major in Psychology, as well as training in CBT and health psychology. She helps clients with mental health issues as there is can often be an underlying root cause. At Verdure Wellness Clinic we also offer clinical counselling sessions. There’s so many causes of fatigue it can difficult to try to figure it out on your own. When you work with Dr. Kristin Spark she does the work for you with her clinical expertise and testing then she designs a comprehensive plan to help you heal so you can have more energy and get back to living your life. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Coming Off The Pill" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/coming-off-the-pill" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/coming-off-the-pill" lastmod: "2022-04-01T16:00:00.000Z" --- ### The ONE Thing You Should Have in Place When Coming Off the Birth Control Pill So you want to come off the pill and you’ve read or been told that there’s supplements or foods that can help your body make the transition easier. Maybe you’re wondering if there’s a best way to discontinue your birth control pill, or if it even matters how you discontinue it. Maybe you wonder how going off the pill is going to change how you feel. I got you. There’s a lot of information on the internet and it can be incredibly overwhelming and downright confusing to attempt to navigate on your own. I’m going to walk you through what you need to know about the pill (how it works), what to keep in mind and the ONE thing you need to have in place when you’re coming off it. But first, let’s revisit what we use the pill for. ### The Birth Control Pill – What We Use it for The oral contraceptive pill (also known as the birth control pill) has been around since 1950 (1) and has been transforming lives ever since (hello body autonomy!). Since its creation, it has both benefits and drawbacks, like any medical intervention. The main use of the oral contraception pill is in its name: contraception, though it’s often used for additional concerns such as: heavy periods, painful periods, PMS, acne, irregular periods, and migraines (1, 2). While the pill can be very helpful for certain reproductive concerns, it’s not for everyone, and it may not be fixing the underlying issue either. There are many different types of birth control pills on the market. The most common ones used contain a mix of estrogen & progesterone (2). To understand how the pill works, let’s quickly revisit some biology. ### Your Menstrual Cycle (A Super Quick Review) There are 4 parts of your menstrual cycle. For the example below, we’re going to assume a 28 day cycle with no issues with ovulation, though this may not look exactly like your cycle and that is ok! Part 1: Your Period (Days 1~6) This is when you are actively shedding the uterine lining your body built up over the past weeks. Part 2: Follicular Phase (Days 6-13). This is egg growing & maturing time (in the ovary). Estrogen is your dominant hormone. It is a building hormone; it builds the lining of the uterus to house an embryo (if one is made). Part 3: Ovulation (Day 14). This is when the mature egg is released from the ovary and can be fertilized to make an embryo. Part 4: Luteal Phase (Day 15-28) During this phase, your hormones shift to the progesterone dominant part of your cycle. After you ovulate, one of two things happen: the embryo implants into the uterine wall OR the embryo leaves the body and your body prepares to get rid of the unneeded thick uterine lining that was built. The removal of the uterine lining is your period and happens with a corresponding drop in progesterone. ### How the Pill Works The pill gives you a constant steady dose of hormone (whether that is a combination pill or a single hormone) each day you take them. This amount keeps your body in an even state of hormones. The placebo pills contain no hormones and trigger what is called a “withdrawal” bleed. A withdrawal bleed is not physiologically the same as having your period (3). The pill impacts your menstrual cycle in a few ways when used correctly (2,3): - It impacts the body’s ability to grow/mature an egg in the ovary. - Impacts the body’s ability to ovulate. No maturation of the egg in the ovary means no ovulation. No ovulation means there is nothing to be fertilized to create an embryo. - Impacts cervical mucous by making it less friendly to sperm. It’s like an additional safety net (quite literally) to protect against conception. - The uterine lining is impacted and does not support implantation of an embryo. Many reproductive symptoms are due to the shifts in the hormones over the course of the menstrual cycle. The pill works by eliminating the fluctuations in your hormones, thereby improving symptoms (3). ### What You Need to Know About Coming Off the Pill There is no one best way to discontinue your birth control pill (6, 7), though this is something to discuss one on one with your healthcare provider. There are two things to keep in mind when coming off the pill. First and foremost, if you went on the pill for contraception, you will need another form of birth control if you are not wanting to become pregnant. The next thing is that if you went on the pill for a reason other than contraception, your symptoms may come back once you discontinue it. Yes, your acne, irregular periods, PMS/PMDD, cramps/pain, heavy periods, mood swings, headaches can come back. Often people can interpret the return of symptoms to signal a need to “detox” from the pill. This is not needed. The hormones in the pill significantly drop in the body within 24 hours. For this reason, it needs to be taken daily to continue working (that’s why the risk of pregnancy increases if you miss a dose!). The hormones in the pill are completely out of the system within a few days when discontinued (4, 5). This elimination happens naturally in the body quite easily, so unless there is something impacting the body’s ability to eliminate these hormones, there’s no need to take additional supplements or eat particular foods to help with this process. It is also important to note that the research tells us most cycles regulate within 2 months (for 94.7% of ovulators), though it can take up to 12 months after discontinuation of the pill (3). Now, even though it may take a couple months (or more) for your body to regulate your cycle, this doesn’t mean you have to wait for months and cross your fingers and your toes that things get better on their own, especially if your symptoms return with a vengeance and are really wreaking havoc on your life. No one wants that! It can be incredibly helpful to have a plan in place to help you navigate the return of the symptoms that caused you to go on the pill in the first place. In fact, this can make a huge difference and make things a lot easier for you! ### Three Questions to Ask Yourself There are 3 important questions to ask yourself (& discuss with your healthcare practitioner) when you are coming off the pill. Question 1: why did I go on the pill to begin with? Was it contraception? Acne? Irregular periods? Bad cramps? Something else? Question 2: did my symptoms get better when I went on the pill? Note: this is SUPER important for your healthcare provider to know as it can give good information regarding what is going on for you. Question 3: what is my current plan to help deal with why I went on the pill? Attempting to figure out what you need to do, especially with all the conflicting information on the internet can be overwhelming and downright confusing! This is where individualized support can be super helpful. You don’t need to go it alone. You need a plan that: - Addresses why you went on the pill in the first place - Is in alignment with your concerns & health goals - Is manageable for you based on where you are at right now That is precisely the type of strategic plan that I build with patients. So, how would we work at managing your symptoms now that you’re off the pill? Step 1: We investigate what is happening and why, which often includes: - Lab testing (to check various hormone levels to ensure they are optimal). The testing is specific to your concerns & health goals Step 2: Provide recommendations to address why you went on the pill that work for your unique circumstances. This can look like: - Lifestyle recommendations, nutrition recommendations, supplements, etc Step 3: Monitor treatment/progress - Monitoring progress is important to know that we are on the right track! This can include tracking period based symptoms, acne, headaches, etc or repeating lab work to keep an eye on how things are going. At the end of the day, coming off the pill can be nerve-wracking for some people. It’s important you feel supported with your choice + have a plan in place that will work FOR you as you make this transition. Want some help? Let’s make YOUR plan. References - Liao PV, Dollin J. Half a century of the oral contraceptive pill. Canadian Family Physician . 2012;58(12):e757-e760. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3520685/#:~:text=Introduced%20in%20May%201950%2C%20the - Cooper DB, Mahdy H. Oral Contraceptive Pills. PubMed. Published 2020. https://www.ncbi.nlm.nih.gov/books/NBK430882/ - ​​Wright KP, Johnson JV. Evaluation of extended and continuous use oral contraceptives. Therapeutics and clinical risk management . 2008;4(5):905-911. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621397/ - ALESSE ® 28 Tablets (Levonorgestrel and Ethinyl Estradiol Tablets) . https://www.accessdata.fda.gov/drugsatfda_docs/label/2008/020683s004s006s007lbl.pdf - HIGHLIGHTS of PRESCRIBING INFORMATION . https://www.accessdata.fda.gov/drugsatfda_docs/label/2012/021098s019lbl.pdf - How do you stop taking birth control pills? www.plannedparenthood.org. Accessed March 31, 2022. https://www.plannedparenthood.org/learn/ask-experts/how-do-you-stop-taking-birth-control-pills - What You Need to Know When Going Off the Pill | Walnut Hill OBGYN. walnuthillobgyn.com. Published December 30, 2013. Accessed March 31, 2022. https://walnuthillobgyn.com/blog/what-you-need-to-know-when-going-off-the-pill/ Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Detoxification webinar: Natural Solutions for Cleansing with Dr. Kristin Spark, ND" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/detoxfication-natural-solutions-cleansing-naturopath-dr-spark" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/detoxfication-natural-solutions-cleansing-naturopath-dr-spark" lastmod: "2022-04-01T16:00:00.000Z" --- Discover how to detox without juice cleanses or strict diets. In this webinar you’ll learn: - your 5 detoxification organs - how detoxification works in the body - signs that you need detoxification support - foods to support natural detox pathways - testing options with naturopathic doctor - herbs to support liver function - Lifestyle strategies for detoxficiation support Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Detoxification: Is It Really Necessary?" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/detoxification-is-it-really-necessary" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/detoxification-is-it-really-necessary" lastmod: "2022-02-01T17:00:00.000Z" --- ## Do you really need to detox? Some people argue no; your body is built to detoxify on it’s own. However, there is evidence to support that often people’s detoxification pathways become backed up due to diet, lifestyle and toxin exposure. The organs of detoxification are the liver, intestines, kidneys and skin. If any of these detoxifications pathways become dysfunctional, the others will compensate, which is why, for instance, in those with liver congestion, they may experience acne. ### Signs that you need to detox: – frequent headaches or migraines – digestion issues – chronic aches & pains – brain fog – chronic fatigue – chronic skin issues: acne, eczema, rashes, hives – blood work: elevated liver enzymes, CRP, anemia People who need detoxification support: – those taking daily medications and over the counter drugs – those with pre-existing health conditions: fatty liver, gallbladder disease/removal – those with sedentary lifestyles – those with chronic constipation – those with workplace exposure to chemicals including solvents and noxious fumes (ie those in construction, mechanics, hairdressers and estheticians) – those who regularly use scented personal care products (hair products, perfumes, deodorants) – those who are regularly exposed to conventional household cleaning products and air fresheners – those regularly eating processed foods and minimal fresh foods ### How does detoxification work? Detoxification protocols focus on supporting the detoxification organs so they can function optimally. It’s important to work with a health care practitioner, especially if you have any health conditions or take any medications. Many herbs and supplements used for detoxification can interact with medications. Your practitioner will check for interactions and choose supplements that are safe for you. Your prescribed detox protocol will depend on both your health history and your current symptoms. Our practitioners use a [detoxification questionnaire](../../../wp-content/uploads/2020/12/Metabolic-Detoxification-Questionnaire-MET2206.pdf) to get a better idea of what areas need to be focused on. Your practitioner will likely prescribe a combination of dietary changes, supplements and lifestyle changes. There are three phases of detoxification that need to be supported. Phase 1 : in the liver: the generation of water-soluble intermediaries Nutrients needed: - B vitamins - glutathione: the master antioxidant that requires sulfur to be produced - flavonoids: antioxidants found in fruits, cocoa, vegetables and tea Phase 2: in the liver: the neutralization of toxic water-soluble intermediaries Nutrients needed: - B vitamins - vitamin C - amino acids (from protein) including methionine, cysteine Phase 3: other detox organs Flushing out metabolized toxins: through detox organs: gallbladder (bile), stool and urine (kidneys), lymphatic system and skin (sweating). ### Check out our [Verdure Spring Detox protocol](https://ca.fullscript.com/protocols/verdurewellnessclinic-verdure-spring-detox-protocol) on Fullscript, including our top two detox supplements! Please note: always speak with your doctor before starting a new supplement, especially if you’re currently taking any medications or have any health conditions. ### If you’re struggling with making consistent healthy food choices, feeling overwhelmed by nutrition information or would like to try a deeper detox, book a Clear Change Consultation with nutritionist Melanie Thomas, CNP, RNCP, ROHP. ### Nutrition Tips for Detoxification: Food is medicine: it’s important to support your body with healthy (organic), and home cooked, whole food meals, in order to provide your body with the nutrients it needs to support detoxification. 1. Liver supportive foods These foods provide nutrients including vitamin C, sulfur compounds and other antioxidants that support the production of glutathione – the master antioxidant for the liver. - brassica vegetables: broccoli, cauliflower, cabbage, kale, brussels sprouts - beets, artichoke, dandelion greens - lemon water - green tea 2. Reduce processed foods - processed foods are extremely inflammatory due to poor quality fats/oils, chemicals including preservatives, artificial colours and flavours, excess salt and sugar - they create inflammation in the body by feeding harmful gut bacteria and putting a strain on the liver to detoxify the chemical ingredients 3. Reduce excess sugars - sugars feed inflammatory gut bacteria that release toxins creating inflammation and putting a strain on the liver - chronic excess sugar intake and imbalance blood sugar may also contribute to the development of fatty liver which can impede detoxification processes 4. Reduce alcohol intake - like other toxins, alcohol is processed by the liver, which places additional burden on the liver - it’s recommended to avoid alcohol completely while doing a detoxification protocol with your practitioner Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Dietitians vs. Nutritionists: What's the Difference?" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/dietitian-vs-nutritionists-whats-the-difference" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/dietitian-vs-nutritionists-whats-the-difference" lastmod: "2021-03-01T17:00:00.000Z" --- There’s a lot of confusion about the difference between dietitians and nutritionists. At Verdure Wellness Clinic, it’s important to us that you’re informed. In this blog post we are going to spell out some of the key differences between registered dieticians and nutritionists. There are pros and cons to working with practitioners in both these health fields. Learn more about our [Nutrition Services!](../../../nutrition/index.html) ### Registered Dietitians (RD) Education: Dietitians in Ontario have completed a undergraduate in applied human nutrition as well as either a Master’s in nutrition or a 1 year internship. Once they have completed those steps, in order to become licensed they need to pass a rigorous dietitics exam. Regulations: Dietitians are a regulated profession in Ontario. That means they must adhere to guidelines set by the College of Dietitians of Ontario when working with clients. They are required to follow Canada’s Food Guide, while adjusting for the individuals’ needs and preferences. While some dietitians may prescribe vitamin supplements if a nutrient deficiency is suspected, most focus solely on food, and are not allowed to prescribe herbal or nutraceutical supplements. Practice: Dietitians tend to follow Canada’s Food Guide and put a heavy emphasis on education including portion sizes and label reading. They also help clients manage chronic diseases such as diabetes and heart disease with therapeutic diets and are able to interpret blood work. They do not typically support individuals with food sensitivities or allergies, however they are trained in supporting individuals with Celiac Disease, for example. ### Nutritionists Education and Regulation: In Ontario, nutritionists do not have a governing college and do not need to attend a university level program. However, many do have degrees, extensive education and knowledge of nutrition and the human body. Many nutritionists opt to register with IONC or CANNP which requires ongoing education and training in order to upgrade their education and knowledge. Nutritionists vary extensively in their educational background, qualifications and approach to treatment. For example, some nutritionists may have a university degree and are comfortable interpreting blood work, while others have opted to complete a college program through the Institute of Holistic Nutrition. Practice: Nutritionists practise style, tools, and recommendations can vary widely. Some nutritionists focus in a certain area, while others are more general practitioners. At Verdure our Nutritionists: Take a functional medicine approach : they help clients discover the root causes of their health concerns and support them with making dietary and lifestyle changes to optimize their health. This may include functional testing including hormones, stool tests and [IgG food sensitivity testing](../../../food-sensitivity/index.html). They take whole-person holistic approach meaning they support their clients in all aspects of their health: physical, mental-emotional, exercise, mindset and more. We discuss your motivations for change, and work on removing barriers that are preventing you from making progress.⠀ They recommend personalized supplement protocols: evidence-based, [professional line supplements](../../../dispensary/index.html) including vitamins and herbs to support their client’s health goals with a root cause healing approach They edcuate their client on how to use food as medicine : how to balance blood sugar for energy, how to reduce pain and inflammation by increasing antioxidants and anti-inflammatory foods and reducing sugar. Learn more about our [nutrition team! ](../../../about-meet-the-team/index.html) ### Meet Our Nutritionists #### Holly Bradich: BSc. Holly’s areas of focus include digestive health and mental wellness: the gut brain connection. She is passionate about staying up to date on the latest research on digestive health conditions such as IBS and empowers her clients to understand their body and the root cause of their chronic health issues. Holly builds personalized evdience-based protocols that include realistic, small changes that work for your busy lifestyle. #### Melanie Thomas: CNP, RNCP, ROHP Melanie has been practicing for over 7 years with a focus in digestive health, chronic disease, and autoimmune conditions. She uses biomeridian testing to test for food sensitivities, organ health and gut microbes. She is passionate about staying up to date on the latest immune research and supporting her clients with simple dietary and lifestyle changes. She often highlights the connection between emotions and the body including exercises to restore imbalances and achieve optimal physical and emotional wellness. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Eating For Immunity: How To Use Food As Medicine" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/eating-for-immunity-food-medicine" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/eating-for-immunity-food-medicine" lastmod: "2022-07-01T16:00:00.000Z" --- ### When it comes to immune system support, nutrition is the foundation! #### Food really is medicine. #### What you eat has a direct impact on the function of your immune system in several ways. - Nutrients. Food provides vitamins and minerals (like vitamin A, C, D, and zinc) for your immune system to function properly. - Protein. Food rich in proteins builds immune system cells, such as white blood cells. - Fibre. Fibre feeds healthy gut bacteria, which directly support your immune function. - Fermented foods. Fermented foods provide probiotics (healthy gut bacteria) that support immune function in the gut #### #1. Nutrients #### Eating foods rich in these nutrients can help support and optimize your immune function. - Zinc: shellfish (oysters), meat, legumes (chickpeas, lentils), pumpkin seeds - Vitamin C: citrus, red pepper, cauliflower, broccoli and cabbage, strawberries - Vitamin D: dairy, fortified alternative milks (almond, coconut, soy), fish, mushrooms - Vitamin A: sweet potatoes, carrots, squash, leafy greens, fatty fish, nuts and seeds #2. Protein sources Food rich in proteins repairs tissues, supports organ function and builds immune system cells, such as white blood cells and antibodies. - Animal proteins: meat, poultry, fish, eggs, cheese, dairy - Legumes: beans, lentils, chickpeas - Nuts and seeds - Vegan alternative meat options - Protein powders - Whole grains, like quinoa, buckwheat, and brown rice #3. F ibre Fibre keeps our blood sugars balanced, our digestive system regular, and promotes good gut bacteria levels growing. For most people, aiming for 30g of fibre per day from a wide variety of sources, such as: - Whole grains: oats, quinoa, brown and wild rice - Beans & lentils: the highest in fibre: 1 cup is 18 g! - Fruits & vegetables as much as possible: aim for 7 to 10 servings per day - Nuts & seeds #4. Fermented foods Fermented foods contain naturally occurring probiotics – healthy bacteria that interact directly with your immune system in your gut. They also help optimize bowel movements, reduce inflammation and optimize digestion and absorption of nutrients. Yogurt is a great option – top it with nuts, seeds and berries. If you’re dairy free you can try vegan yogurt or other fermented foods such as tempeh, kombucha, sauerkraut, pickled vegetables like beans, and beets, kimchi or miso. Note: true fermented foods are cloudy and stored in the fridge. They do not contain added vinegar. Struggling with healthy eating? Get personalized nutrition guidance from a professional. Book an appointment with our nutritionists! Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Non-Alcoholic Fatty Liver Disease: Causes and Naturopathic Treatment" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/fatty-liver-disease-causes-naturopathic-treatment" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/fatty-liver-disease-causes-naturopathic-treatment" lastmod: "2020-06-01T16:00:00.000Z" --- If you’ve been told you have non-alcoholic fatty liver disease (NAFLD), or non-alcoholic steatohepatitis (NASH), it may have come as a shock, as many patients only experience mild symptoms once liver damage has occurred. Most of the time the diagnosis will come after an abdominal ultrasound. Conventional treatments aim to eliminate the causes of NAFLD/NASH using medications, and usually that means long term medication use. Luckily, there are natural options that also address the root causes, dietary changes that can support long term recovery, natural therapies that reduce liver damage, decrease symptoms, and promising non-drug alternatives to drug-therapies. ## What causes NAFLD? Essentially, some medical conditions (see below) cause liver damage, and increased oxidative damage in the liver, and once the liver cells (hepatocytes) are damaged there is fatty acid infiltration of the liver. The liver becomes damaged and fats accumulate. This accumulation of fat can cause fibrosis, also known as scarring. Most of the time this is benign, but it does mean that the liver’s function decreases (hepatic insufficiency). If liver damage continues, the long term consequence can be liver cirrhosis, which is rare. ### Causes of NASH: - PCOS - Insulin resistance - Dyslipidemia (cholesterol) - Dysglycemia (blood sugars) - Type 2 Diabetes - Obesity - Protein inadequacy, and malnutrition - Rapid weight loss - Excessive abdominal fat How does NAFLD present? A Case Study: Female 35 years old. Patient personal identifiers not given, to maintain confidentiality. Symptoms of heartburn, bloating, early fullness when eating, and difficulties losing weight. The patient was diagnosed with mild fatty liver and gallstones following an abdominal ultrasound. The patient was prescribed an antacid medication (Proton pump inhibitor – surprise surprise…), told to lose weight, and eat less fat. This patient felt hopeless with her symptoms, diagnosis and the treatments offered. She did not want to take more medications. She was already eating a low fat diet. Weight loss was not occurring despite her best efforts. Obesity is a factor, but she has been trying for a year without any success to lose weight. She wanted to learn WHY this was happening to her. She wanted an alternative perspective. A second opinion. After taking the time to explain what fatty liver is, risk factors for development, and how it can affect the digestive system, this patient had the clarity that she was looking for. She was ready to discuss next steps! The Treatment Plan We decided to run baseline blood work to assess for liver enzyme levels, to determine the severity of liver damage that is occurring due to fatty infiltration. Additionally, we decided to assess blood sugar, cholesterol levels, and hormone levels including thyroid function. We also started a protocol of evidence-informed herbs, antioxidants, and vitamins for liver function. We discussed diet, exercise, and weight loss goals. Knowing that obesity is a factor, we want to work on modest weight loss, and address the obstacles that are getting in the way currently. We discussed emotions, anxiety, and anger, and how these are also connected to the liver. Traditional Chinese medicine connects the liver meridian to the emotions of frustration, anger and irritability. We discussed past traumas, both physical and emotional. Conclusions Taking a holistic approach to patient care enables the patient to better understand the disease process, set realistic goals and to advocate for themselves in future appointments and in the medical system. Natural therapies have been shown in the literature, and in my personal clinical experience, to improve function, reduce symptoms, and improve blood biomarker enzyme levels. It does take time, and diligence, and a commitment to long term health, but successes are possible! If you’ve been diagnosed with fatty liver and are looking for support, Dr. Spark can help. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Gut Health and Hormones: The Surprising Connection Every Woman Should Know" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/gut-health-and-hormones-the-surprising-connection-every-woman-should-know" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/gut-health-and-hormones-the-surprising-connection-every-woman-should-know" lastmod: "2025-04-14T18:42:00.000Z" --- Women’s health is a complex and dynamic field—one that often requires us to look beyond the obvious. In recent years, emerging research has revealed an intricate and powerful relationship between gut health and hormonal balance. This connection is especially important for women, as it plays a critical role in mood regulation, menstrual health, metabolism, and overall well-being. The Gut-Hormone Axis: What’s the Connection? The gut is home to trillions of microorganisms that make up the gut microbiome. This ecosystem doesn’t just aid in digestion—it actively communicates with multiple systems in the body, including the endocrine system. One of the most vital aspects of this relationship is how the gut impacts hormone metabolism and regulation. Take estrogen, for example. The estrobolome, a subset of gut bacteria, is responsible for metabolizing estrogen. A balanced gut ensures that excess estrogen is properly excreted, helping to maintain hormonal equilibrium. However, an imbalanced gut (a state known as dysbiosis) can lead to excessive estrogen reabsorption, contributing to estrogen detoxification concerns, or aka. Estrogen dominance. This may contribute to symptoms like mood swings, acne, PMS, irregular cycles, and a heightened risk of conditions such as fibroids or endometriosis. Beyond estrogen, the gut influences cortisol (the body’s primary stress hormone), insulin (key for blood sugar control), and thyroid hormones (central to metabolic function). This means that gut health isn’t just about digestion—it’s a foundational aspect of hormonal health. Practical Strategies to Support Gut and Hormone Health Optimizing gut health can lead to more balanced hormone levels. Here are some evidence-based strategies to support both: - Diversify Your Diet: Aim for a variety of whole, plant-based foods to promote a diverse microbiome. Include at least 30 different plant types per week. - Increase Fibre Intake: Soluble and insoluble fibres help feed beneficial gut bacteria and aid in estrogen excretion, eg. flax seeds, chia seeds, legumes, oats, psyllium husk - Limit Ultra-Processed Foods: These can disrupt microbial balance and increase systemic inflammation. - Manage Stress Effectively: Chronic stress negatively impacts gut permeability and microbial composition. Regular practices like breathwork, mindfulness, or movement can help restore balance. - Increase Daily Movement: walking, workouts, and activities of daily living help to maintain healthy hormones and proper gut function. - Increase Fermented Foods such as yogourt, kefir, sauerkraut, pickled beans, beets and onions, sourdough, kombucha and kimchi - these contain naturally occurring microbes to support health. Consider Functional Testing: If symptoms persist, tests like the stool microbiome testing or hormone testing can provide personalized insights for targeted interventions. The Bigger Picture: Gut Health Is Hormone Health Understanding the gut-hormone connection empowers women to take proactive steps toward better health. While symptoms like bloating, fatigue, mood swings, or irregular cycles may seem unrelated, they often stem from imbalances within the gut microbiome. By addressing gut health, it becomes possible to support the hormonal system more effectively and holistically. When gut health is prioritized, the body is better equipped to regulate hormones, process nutrients, and respond to stress—laying the groundwork for improved energy, mood, and overall well-being. If you're struggling with any of the following: PMS, painful periods, weight gain, cyclical acne flare-ups, hormonal migraines, bloating, loose stools, chronic constipation, or mood imbalances, know that there are solutions to support you! It's time to take a deeper look at the root causes, and to get an individualized treatment plan in place that actually works for you! [Book an appointment with Dr. Kristin Spark ND](javascript:WebPlatform.Popups.show(4);) to get started on your journey! Listen to Dr. Kristin Spark ND on the Hormone Heartbeat Podcast speaking about this topic! [Click here](https://www.podbean.com/media/share/dir-wnxu4-8e33871?utm_campaign=w_share_ep&utm_medium=dlink&utm_source=w_share) Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or provide medical advice. Always consult with a healthcare professional before making any changes to your diet, lifestyle, or treatment plan. References: - Plottel, C. S., & Blaser, M. J. (2011). Microbiome and Hormones: The Estrobolome. Molecular and Cellular Endocrinology, 334(1-2), 92-98. - Koeth, R. A., Wang, Z., Levison, B. S., et al. (2013). Intestinal microbiota metabolism of l-carnitine, a nutrient in red meat, promotes atherosclerosis. Nature Medicine, 19(5), 576–585. - Clarke, G., Stilling, R. M., Kennedy, P. J., et al. (2014). Minireview: Gut microbiota: the neglected endocrine organ. Molecular Endocrinology, 28(8), 1221–1238. - Vemuri, R., Sylvia, K. E., Klein, S. L., Forster, S. C., Plebanski, M., & Eri, R. (2022). The role of the gut microbiota in shaping host immunity. Nature Reviews Immunology, 22(4), 273–287. - Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, G. A. D., Gasbarrini, A., & Mele, M. C. (2019). What is the healthy gut microbiota composition? A changing ecosystem across age, environment, diet, and diseases. Microorganisms, 7(1), 14. --- title: "Healthy Hearts Webinar" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/healthy-hearts-webinar-with-nutritionist-melanie-thomas-cnp-rncp-rhop" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/healthy-hearts-webinar-with-nutritionist-melanie-thomas-cnp-rncp-rhop" lastmod: "2022-05-01T16:00:00.000Z" --- ### Nutritionist Melanie Thomas, CNP, RNCP, ROHP dives into the top risk factors for heart disease and how to reduce your risk. In this webinar you’ll learn: - the top risk factors you can control - the role of chronic stress - the importance of exercise - science- based nutrition tips: what to do and what not to do - the imortance of healthy, high quality fats - the cholesterol myth – we need it! - the importance of vitamin D - blood sugar: how to eat to balance your blood sugar - midsection weight gain & obesity as a risk factor - food sensitivities & inflammation as a risk factor - high blood pressure: why does it matter? Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Hormonal Headaches" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/hormonal-headaches" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/hormonal-headaches" lastmod: "2021-04-01T16:00:00.000Z" --- There’s no denying that headaches are a nuisance, but they can also be a sign that something needs to change – whether that is in your nutrition or lifestyle routine, or both! Hormonal Headaches For many women, changes in [hormone levels](../../../hormone/index.html) during the menstrual cycle can bring on headaches or migraines, especially around ovulation and in the latter half of the cycle. During the first half of the menstrual cycle estrogen levels rise and then drop after ovulation. This drop in estrogen also decreases serotonin, which makes our nerves in the brain more sensitive, and can trigger headaches or migraines. Prior to menstruation in cycling women, inflammatory chemicals rises substantially which precipitates menstruation, however these changes in inflammation can leave some women feeling tired, achy, and may cause a headache. Another common cause of headaches is allergies and [food sensitivities](../../../food-sensitivity/index.html). Histamine (a compound released in reaction to exposure from certain toxins) is a big component of allergic reactions and can be another root cause of headaches. Estrogen and Histamine Estrogen can trigger the release of histamine, and reduce DAO which helps to clear histamine. In this case, histamine stimulates the ovaries to increase estrogen – a vicious cycle that can set you up for recurring headaches and migraines. Lifestyle To prevent and relieve headaches, it is important to: - Manage stress levels - Maintain a healthy sleep routine - Stretch regularly, and reduce tension in upper back muscles - Incorporate movement and exercise into your daily routine [Massage](../../../massage-therapy/index.html) and[chiropractic care](../../../chiropractic-services/index.html) are both offered at Verdure, and can help to prevent and relieve tension that causes headaches. Nutrition A few nutrition tips that you can use to prevent headaches: - Reduce or eliminate inflammatory foods such as sugar - Improve your gut health - Drink 2-3L of water a day - Balance blood sugar levels using protein at each meal - Increase intake of fibre rich foods, like veggies and beans - [Work with a practitioner](../../../nutrition/index.html) and use a therapeutic diet to help get to the root cause of your headaches To learn more about finding the root cause to fix your headaches, book a session with our team! Written by Taryn Guzik, BA, RNCP registered nutritionist who combines evidence-based nutrition strategies, with realistic guidance to help support women achieving optimal health! Edited by Dr. Kristin Spark ND Naturopathic Doctor. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "How to Break Free of PMS" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/how-to-break-free-of-pms" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/how-to-break-free-of-pms" lastmod: "2020-06-01T16:00:00.000Z" --- ## PMS is common, but not normal. ### What is PMS? You’ve probably heard of PMS (premenstrual syndrome) and have related it to mood swings and cravings during or just before your period. While this is partly true, PMS is unique for each woman, and can show up as a variety of symptoms like headaches, bloating, anxiety, depression, and cravings. PMS is characterized by cyclic symptoms that show up in the luteal phase of your cycle, and sometimes symptoms during the menstrual phase. ### There are 4 main types of PMS: PMS-A (Anxiety): anxiety, irritability, emotional instability PMS-D (Depression): depression, crying, confusion PMS-H (Hyperhydration): weight gain, bloating, swelling of hands/face/feet, breast tenderness PMS-C (Cravings): cravings for carbs and sweets, increased appetite, headache, fatigue, heart palpitations #### PMDD – premenstrual dysphoric disorder PMDD is a severe form of PMS that has a significant impact on a woman’s life and relationships. It is a condition recognized in the DSM-IV (Diagnostic and Statistical Manual of Mental Disorders). It is a condition of severe premenstrual mood symptoms (anxiety, depression, irritability) that affects around 1 in 20 women. In women with this condition their brain is more sensitive to the normal hormonal shifts that happen during the menstrual cycle. Women at higher risk for PMDD are those with a history of trauma, anxiety or depression and those with severe hormonal imbalances. ### What causes PMS and PMDD? Common causes of PMS and PMDD include: - Inflammation - Hormonal imbalances - Thyroid issues - Blood sugar mismanagement - Nutrient deficiencies - Chronic stress ### How to Deal with PMS and PMDD Working with a professional to get to the root cause of these issues is the best way to begin to eliminate whatever symptoms you might be experiencing. #### Nutrition - Reduce alcohol, caffeine, refined carbohydrates, and conventional dairy products - Increase fibre intake (fruit, vegetables, flax) - Increase essential fatty acids (nuts, seeds, wild-caught fish) #### Manage stress Try journaling, meditation, being around people you love, and taking time for yourself are all ways to manage stress to reduce hormone imbalances and PMS/PMDD symptoms. #### Exercise/move your body regularly This doesn’t have to mean intense workouts. Getting any type of physical activity that you enjoy will help improve your health! ### Using nutrition strategies to optimize hormones allows women to feel better, faster! Supporting sustainable changes in your lifestyle means that you can finally prioritize better health. Work with nutritionist Taryn Guzik to get to the root cause of these PMS symptoms and start to experience easier pain-free cycles. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "IBS vs. IBD" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/ibs-vs-ibd-whats-the-difference" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/ibs-vs-ibd-whats-the-difference" lastmod: "2021-10-01T16:00:00.000Z" --- Digestive disorders and diseases can occur in both children and adults, and they may significantly impact quality of life, lead to hospitalizations or doctor’s visits, and are increasingly more common in North Americans. Irritable bowel syndrome (IBS) and inflammatory bowel diseases (IBD) often have overlapping symptoms including changes in bowel habit and stool consistency (constipation and diarrhea), gas, bloating, fatigue, abdominal pain and food intolerances, however, the root causes are quite different. Irritable Bowel Syndrome In IBS, which is a functional disorder, there is no physical damage to gastrointestinal tissues, but instead there are changes in pain & nerve perception, intestine motility and gas production. The symptoms need to be present more days than not over a two week period, and there needs to be pain relief with a bowel movement – in order to fit the IBS diagnostic criteria. Inflammatory Bowel Disease IBD, inflammatory bowel disease, is a category chronic autoimmune diseases which have periods of “flare ups” triggered by dietary changes, stress or bacteria. IBD can be genetic, but it can also occur in those without any family history of the diseases. There is enough inflammation to damage the gut cell lining which can lead to ulcers and tissue death (necrosis). This inflammation is triggered by the body’s immune response – an overactive immune response and attack on it’s own tissues. The two main IBD diseases are Crohns’ Disease and Ulcerative Colitis. Crohns’ Disease – Impacts the small intestine, but can impact any part of the digestive tract. The ulcer-type lesion destroy the intestine tissue and possibly the underlying muscle tissue in severe cases. – Often it results in significant malabsorption, nutrient deficiencies and fatigue – Patients may only be able to tolerate small amounts of food at at time Colitis – typically impacts the large intestine and rectum, not the small intestine – the tissue destruction is limited to just the mucosal lining of the intestines – it may also result in nutrient deficiencies, malabsorption and fatigue Conventional Medicine approach: Diagnosis of IBD is often made with imaging such as endoscopy or colonoscopy with or without a tissue biopsy. Those with IBS are diagnosed based off of ruling out all other diseases, as IBS is a diagnosis of exclusion . Unfortunately there is little help available in the Western medical system for those with IBS. Patients are often told to avoid trigger foods, and reduce stress, or are sometimes offered gas medications, and antidepressant medications. While conventional medicine treats IBD with steroids or biologic drugs that modulate the immune system to reduce inflammation, naturopathic medicine aims to determine and treat the root causes. In severe cases intestine/bowel resection surgery may be necessary. ### Naturopathic approach: A naturopathic approach that the Verdure team uses involves determining the root cause of the symptoms, then treating with evidence-based approaches including a combination of diet, supplements and lifestyle changes. Investigations: Besides colonoscopies, stool testing can provide insights about the health of the gut, as well as determining if there is colonic bleeding, or inflammation as we would see in IBD. One possible cause of IBD is gut microbiome imbalances – there is now evidence to show that specific strains of bacteria can trigger an autoimmune response. These species include Citrobacter, Fusobacterium, Klebsiella, Prevotella and Proteus mirabilus. When Dr. Kristin Spark, ND works with a patient with chronic digestive issues, she often will order [comprehensive digestive health testing](../../../digestive-health/index.html) to determine the state of the patient’s microbiome including bacteria and yeasts and markers of inflammation and digestion. See an example of a microbiome test report [HERE](https://secureservercdn.net/50.62.174.113/q4f.a81.myftpupload.com/wp-content/uploads/2020/07/Sample-Report.pdf). These tests help her determine whether the patient has IBS or IBD if a colonoscopy has not been done, which informs her treatment approach as treating IBS vs. IBD is very different. Treatment: Dr. Spark ND uses a variety of methods to support patients with IBS and IBD including: – testing, including stool, microbiome, and food sensitivity – nutritional counselling guidance and prescribing therapeutic diets, such as low FODMAP and anti-inflammatory diet – removing any food sensitivities, trigger foods, and ensuring adequate nutrient intake is maintained through the elimination process – individualized supplement advice used to re-balance the micro-flora, support healing of tissues, modulate the immune system, replace and recovery digestive function, improve motility and so much more! Conclusion: Proper diagnosis, and effective treatment can help to manage symptoms, improve quality of life, reduce pain, and improve bowel function. Dr. Spark ND has helped MANY patients improve their digestive disorders with her naturopathic approach. Digestive health issues are not a life sentence; you can heal with the right approach. If you’re struggling with chronic digestive health issues, [book an appointment with Dr. Kristin Spark, ND.](https://verdurewellnessclinic.janeapp.com/#/staff_member/1/treatment/169) Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Immune System Optimization Webinar" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/immune-system-optimization-webinar-dr-kristin-spark" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/immune-system-optimization-webinar-dr-kristin-spark" lastmod: "2022-05-01T16:00:00.000Z" --- Simple, science based strategies to support your immune system. In this webinar you’ll learn: - how your immune system works - the role of stress in immunity - common factors that lower immune function - the role of the gut microbiome - autoimmunity & the microbiome - nutrient deficiencies - nutrition tips to support immunity - lifestyle & movement strategies Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Infertility: A Holistic Approach" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/infertility-holistic-approach" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/infertility-holistic-approach" lastmod: "2021-04-01T16:00:00.000Z" --- ### Infertility is on the rise. In Canada, 1 in 6 (16%) couples experience infertility; a number that has almost doubled since the 1980’s. 3 out of 10 times, infertility is connected to the man, and 4 out of 10 times, it is due to factors in the woman. What is infertility? Infertility is the inability to conceive after trying for 12 months for women under 35, or for 6 months for women over the age of 35. What can cause infertility? Causes or contributors to infertility for women may include: - Past pelvic inflammatory infection, sexually transmitted infections - Endometriosis, PCOS, progesterone deficiency, or other hormonal imbalances - Fibroids, or polyps in the uterus - Irregular or absent menstrual cycles - Environmental toxins, chemotherapy and radiation - Thyroid conditions – especially Hypothyroidism or Hashimoto’s Thyroiditis - Diabetes, blood sugar management, and/or weight management issues - Age (over 35 in women) or early menopause - Diminished ovarian reserve (a reduction or loss in the optimal number and quality of eggs that a woman has in her ovaries) In men , causes for infertility may include: - Poor sperm quality - Low sperm count - Sexually transmitted infections - Hormonal imbalances - Environmental toxins - Chemotherapy and radiation - Tobacco or alcohol use The good news is that you can boost your fertility naturally! In addition to conventional fertility treatments, working with a nutritionist or a naturopath who understands your unique needs will improve your chances of conception by creating an individualized plan using nutrition, natural supplements, and healthy lifestyle habits. ### Nutrients to Boost Fertility Folate (not folic acid – this is the synthetic form) is one of the most important nutrients for boosting fertility and all the way through your pregnancy. Folate, along with vitamins B6 and B12 support energy production, hormone balancing, and benefit skin and hair health. During pregnancy, these B vitamins are important for the development of the nervous system and preventing birth defects. High quality meat, dairy, and eggs have the highest levels of B vitamins, but plant-based options like broccoli, beans, nuts and seeds, and whole grains are also excellent sources of these nutrients! Essential Fatty Acids, particularly Omega 3s help to produce healthy hormones, and balance hormone levels which contribute to more regular menstrual cycles. Salmon, trout, sardines, walnuts, chia, and flaxseeds all contain high amounts of omega-3 fatty acids. Vitamins A, C, E, zinc, and selenium are all antioxidants that protect cells in the body from damage, and are especially important in ensuring the health of eggs and sperm. Vitamin A is available in a few forms, the most common of these forms are beta-carotene and retinol. The beta-carotene form is generally safer, and can be found in foods like carrots, sweet potatoes, and squash. Caution is required if supplementing with vitamin A as it can cause birth defects when taken in excess – be sure to work with a nutritionist to learn more about safe dosing and necessary requirements. Vitamin C is a well-known antioxidant nutrient that provides numerous benefits including collagen formation, adrenal, thyroid, and immune support, tissue growth and repair. Vitamin C also aids in the absorption of iron, another nutrient that is essential when boosting fertility and promoting a healthy pregnancy. You can find vitamin C in foods such as peppers, citrus, green leafy vegetables, kiwi, berries and cherries. Another antioxidant nutrient – vitamin E – protects the cells, promotes healthy ovaries (therefore healthy eggs), and also benefits sperm health in males. Vitamin E can be found in nuts, seeds, avocados, beans, and sweet potatoes. Selenium plays a big role in liver detoxification, which is an important aspect of hormone balancing and regulating your cycle. Selenium also improves immunity, and increases sperm count in males. Food sources include brazil nuts, sesame seeds, cabbage, and whole grains. Zinc is yet another antioxidant-rich nutrient that supports ovulation and egg health in women, as well as sperm development in males. Zinc can be found in fish, oysters, pumpkin seeds, nuts and dark leafy greens. Increased vitamin D levels in women have been linked to higher potential of conceiving. Especially in Canada, vitamin D deficiency is common, so supplementation may be necessary. Some food sources could include mushrooms, fatty fish or fish oils, egg yolks, and liver (again, beware of vitamin A excess). Iron is required for the oxygen carrying molecule hemoglobin and energy production. Food sources of iron include beef, blackstrap molasses, dates, eggs, fish, green leafy vegetables, and whole grains. Vitex or chaste tree berry is an herb that can be used to balance hormones, most often by increasing progesterone levels. This helps to regulate cycles and promote healthy ovulation. ### Foods to Avoid To Boost Fertility - Inflammatory foods. This includes sugar, gluten, dairy, canola/vegetable oils, or any other food sensitivities that are unique to you. - Pesticides – try to buy organic and local foods whenever possible to limit your exposure to environmental toxins and synthetic chemicals. - Coffee – lowers fertility in females, and may reduce sperm quality in males. - Alcohol and tobacco. These substances damage egg quality, making conception much more difficult. Alcohol and tobacco during pregnancy should also be avoided. Lifestyle Habits 1. Track your cycle. This means taking note of when each phase of your cycle is happening, especially ovulation (this is prime time for conceiving). When paired with proper nutrition, your chances of conceiving become even greater! 2. Reduce and manage stress. Reduce exposure to stress, or incorporate practices to manage stressful situations that you can’t avoid. Try yoga, meditation, exercise, and daily walks as healthy ways to get through stressful times. 3. Try acupuncture. Book an acupuncture appointment with Dr. Kristin Spark to find out more! If you’re looking for more information, book an appointment with certified holistic nutritionist, Taryn Guzik to start balancing your hormones and boosting your fertility! Please be aware that this is intended to share general information, and is not medical advice. If you have any concerns, you should speak directly with a qualified health practitioner. ### Don’t miss Taryn’s free webinar Fertility Foundations April 13th at 7 pm EST. Participants get access to the replay as well as two bonuses from Taryn: a hormone balancing recipe guide and her e-book: Own Your Cycle. Sign up by clicking below. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Is gut health the missing link to your mental health?" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/is-gut-health-the-missing-link-to-your-mental-health" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/is-gut-health-the-missing-link-to-your-mental-health" lastmod: "2020-03-01T17:00:00.000Z" --- When it comes to mental health, medications and counselling are important tools and can be life saving, but they’re not your only option. Taking a whole person approach, means investigating and addressing the underlying health issues that can contribute to mental health issues, like anxiety, and depression. Some of these root causes can include: - Gut imbalances and dysbiosis - Chronic inflammation - Nutrient deficiencies - Poor sleep - Chronic stress - Hormone imbalances Interestingly, almost all of these underlying factors are related to gut health in some way! There’s a large body of research on the link between gut health and mental health, so let’s look at what we know: - Up to 80% of your body’s serotonin, the happy hormone, is made in your gut. - Vagal nerve innervation of the gastrointestinal tract connects the gut directly to the brain, and this is called the gut-brain connection. - Other brain chemicals are made in the gut as well and were once thought to directly influence mental health, however we now know it’s a bit more complicated than that. - The balance (or imbalance) of microbes in your gut directly impacts your mental health. There are many [great scientific studies](https://pubmed.ncbi.nlm.nih.gov/33567631/) that show improvements in depression and anxiety using targeted probiotic strains, confirming that your microbiome health can greatly impact your mental health! Most people nowadays have some degree of microbiome dysbiosis: an imbalance of bacteria, yeasts and other organisms in the gut. This imbalance promotes chronic inflammation and immune activation which directly impacts the brain. One of the most recent theories of depression is that it is an inflammatory disease – and we now know that this inflammation stems from the gut. The good news is, this puts your mental health in your hands. When you work with a practitioner at Verdure we do a comprehensive health intake to screen for root causes of mental health conditions, and to determine what type of digestive issues you have. At Verdure our team may use functional testing such as blood testing, stool testing, or urine testing to assist in determining the root cause. Once we have your test results we then create a customized protocol to improve mental health, gut health, and overall wellbeing. If you’re struggling with your mental health and would like to learn more about the role of your gut health in mental well being, [book a session with our naturopaths or nutritionists to start feeling yourself again.](http://verdurewellnessclinic.janeapp.com/) The content provided is not intended as health or medical advice, diagnosis, treatment or a prescription. Always seek the advice of your medical provider with any questions you have regarding your health. Verdure Wellness Clinic Inc is released from any liabilities resulting from the use of information contained here. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Is Your Sugar Habit Impacting Your Mood & Energy?" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/is-your-sugar-habit-impacting-your-mood-energy" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/is-your-sugar-habit-impacting-your-mood-energy" lastmod: "2025-10-10T14:00:00.000Z" --- Sugar is everywhere. Since the “low-fat” craze of the 1980s, added sugar in our diets has skyrocketed—and even when we think we’re eating healthy, hidden sugars sneak into foods more than we realize. What Exactly Is Sugar? Sugar comes in many forms—glucose, lactose, fructose, and sucrose, just to name a few. If you see ingredients ending in -ose or -saccharide , that’s sugar. Not all sugars are the same. For example: - Fruit sugars (fructose) come packaged with fibre, vitamins, and minerals that slow absorption and provide nutrition. - Processed sugars in sweets, soda, and refined foods cause quick spikes and crashes in blood sugar, leaving you drained and craving more. Artificial sweeteners like Splenda, aspartame, or sorbitol don’t raise blood sugar in the same way, but they can still impact digestion and cravings. How Sugar Works in the Body When you eat carbs—whether from fruit, bread, or grains—your body breaks them down into glucose, which fuels your cells. - Foods high in fibre, fat, or protein slow this process, leading to a steady release of energy. - Eating sugar alone (like a cookie on an empty stomach) spikes blood sugar quickly, followed by a crash. Insulin acts like a “key,” moving sugar from your blood into your cells to be used for energy. That’s why pairing sugar with other foods—like apple slices with almond butter —helps keep energy stable. What Happens When Blood Sugar is Imbalanced? Frequent sugar spikes and crashes can cause: - Low energy and fatigue - Irritability or feeling “hangry” - Mood swings or brain fog - Weight gain, especially around the midsection - Hormone imbalances - Increased risk of type II diabetes Sugar and Mental Health Sugar impacts more than just your waistline—it also affects your mood and brain. - Blood sugar swings can leave you foggy, anxious, or irritable. - Dopamine surges from sugar trigger short-term pleasure, but can lead to cravings and dependence. - Gut health is closely tied to mood. Excess sugar feeds harmful gut bacteria, which release toxins, fuel inflammation, and may contribute to depression, anxiety, and brain fog. In other words, your mental health really does start in your gut. Should You Avoid Sugar Completely? Not at all. Restricting sugar entirely often backfires and increases cravings. Instead: - Enjoy in moderation . Save treats for special occasions and pair them with balanced meals. - Listen to your body . Notice how sugar makes you feel the same day and even the day after. - Focus on whole foods . Fruits and veggies should outweigh processed sweets in your daily diet. How Much Sugar Is Okay? General guidelines recommend: - Fruit sugars : No need to restrict unless you have diabetes or digestive issues. - Processed sugars: Aim for less than 25g per day (about 6 teaspoons). It’s fine to have more occasionally—just don’t make it a daily habit. - Chronic inflammation or pain : Reducing sugar may help ease symptoms and improve energy. The Bottom Line Sugar isn’t the enemy—but how and when you consume it matters . By pairing sweets with protein or fibre, prioritizing whole foods, and paying attention to how your body responds, you can enjoy sugar in a way that supports both your physical and mental health. At Verdure Wellness Clinic , our naturopaths and nutritionist can help you build a sustainable plan to balance blood sugar, heal your gut, and improve energy and mood. ✨ Ready to take the next step? Book a consultation with our team and start your journey toward feeling your best. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "It's not just the \"winter blues\": Seasonal Affective Disorder" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/its-not-just-the-winter-blues-seasonal-affective-disorder" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/its-not-just-the-winter-blues-seasonal-affective-disorder" lastmod: "2020-12-01T17:00:00.000Z" --- Seasonal affective disorder is a type of depression that shows up at certain times of the year. Typically, it begins in the fall, and lasts through to the spring. Changes in daylight hours as well as lack of vitamin D from sun exposure are factors that contribute to S.A.D. It’s important to not just brush off these feelings of “winter blues”. Seek treatment. ### Common symptoms of S.A.D include: - Feeling depressed most of the day, nearly every day - Losing interest in activities you once enjoyed - Having low energy - Having problems with sleeping - Experiencing changes in your appetite or weight - Feeling sluggish or agitated - Having difficulty concentrating - Feeling hopeless, worthless or guilty - Having frequent thoughts of death or suicide While the above symptoms are also symptoms of non-seasonal depression, the following are more specific to S.A.D. - Oversleeping - Appetite changes, especially a craving for foods high in carbohydrates - Weight gain - Tiredness or low energy ### There are three main factors that contribute to S.A.D(1) 1. Sunlight exposure Sunlight plays a significant role in mood regulation, especially with regards to vitamin D production. Our skin produces vitamin D from exposure to UVA and UVB rays from sunlight. This is why reduced daylight hours in the fall and winter in the Northern hemisphere may affect one’s mood. #### 2. Low serotonin: Low serotonin (a brain neurotransmitter) plays a role in mood. Serotonin is a key neurotransmitter for happiness. There are many causes, one of which being lack of sunlight or low vitamin D as well as chronic inflammation. #### 3. Low melatonin: Melatonin is a hormone that is released in the evening to promote sleep. Since serotonin is converted to melatonin, people with low serotonin often have low melatonin and thus, problems with sleep. Adequate, quality sleep is important for mood regulation. If you struggle with getting enough sleep, speak to one of our practitioners. ### Risk Factors - Family history: S.A.D is more common in people with an existing mental health condition, and in people with a family history of d epression. - Vitamin D deficiency: very common in North Americans due to lack of sunlight exposure year round. [Dr. Kristin Spark](../../../dr-kristin-spark-nd/index.html) offers vitamin D testing to prescribe therapeutic dosages to her patients. She now also offers vitamin D injections. ### Root Causes There are several root causes that can contribute to mood disorders such as seasonal affective disorder. - Poor diet and nutrient deficiencies - Poor sleep - High stress - Gut microbiome imbalance (dysbiosis) - Hormone imbalances ## Treatments Treatment can help prevent complications, especially if SAD is diagnosed and treated before symptoms worsen. ### Light Therapy Light therapy has been used to treat SAD for many years. It aims to expose people with SAD to a bright light every day to make up for the diminished natural sunshine in the darker months. For this treatment, the person sits in front of a very bright light box (10,000 lux) every day for about 30 to 45 minutes, usually first thing in the morning, from fall to spring. The light boxes, which are about 20 times brighter than ordinary indoor light, filter out the potentially damaging UV light, making this a safe treatment for most. Registered nutritionist [Melanie Thomas](../../../melanie-thomas/index.html) now offers light therapy as a complimentary add on to any morning appointments. ### Counselling and Psychotherapy Counselling offers a safe space to both express your emotions and get support and tools to help you manage your emotions and feel better. There are several different forms of therapy that can be useful, including one of the most common, CBT; cognitive behavioural therapy. CBT aims at helping people learn how to cope with difficult situations and shift their thought patterns. It’s been proven to be effective with people experiencing S.A.D. When it comes to mental health our team takes a whole person, root cause approach. ### Lifestyle Changes ##### Exercise Research has shown that as little as 20 minutes of exercise, most days per week can result in a significant improvement in mood. ##### Sun Exposure Get outside on sunny days and soak in the sun. Even though it’s not strong enough to produce vitamin D, it can still boost your mood. ##### Eat to balance blood sugar Blood sugar imbalances directly impact mood. Be sure to combine carbohydrates with protein, fat and fibre. ##### Vitamin D The standard recommended dose is now 2500 IU, but most Canadians need more. However, it’s important to not self prescribe more than 2500 IU per day without working with a practitioner. ##### Supplements There are a wide variety of evidence based supplements that can help support mood including adaptogen herbs, 5-HTP, curcumin and more, however, do we do not recommend taking a natural supplement without working with a practitioner, especially if you are on mood altering medications. ##### Morning routines How you start your day sets your mood for the day. Build a routine that works for you. This might look like: - Avoiding screen time - Having a balanced breakfast - Using light therapy while you eat breakfast - Doing some brief journalling including gratitude - Moving your body: a gentle yoga practice or a brisk walk or run, weather permitting At Verdure we know the value of the mind-body connection. Our practitioners work as a team to support all aspects of your health. If your mental health is impacting your life, reach out for help. Click below to book your session. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Men's Health Matters: Prostate, Heart Health & Andropause" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/mens-health-our-top-diet-supplement-tips" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/mens-health-our-top-diet-supplement-tips" lastmod: "2022-11-01T16:00:00.000Z" --- ### November is men’s health awareness month, with a specific focus on prostate cancer. We think it’s also important to discuss other common men’s health concerns, including andropause and cardiovascular disease (aka heart disease). #### Prostate Health – Benign Prostate Hyperplasia BPH (benign prostate hyperplasia – non-cancerous prostate growth) is a common men’s health concern, especially as men enter andropause in their 50s. BPH can cause a variety of issues with urination including: - Incomplete urination - Urinary frequency and urgency - Night time awakenings to urinate The most common root cause is increased BHT – a type of testosterone. Nutrition, lifestyle, and supplements can support the body in balancing testosterone levels, managing inflammation, and to support the production of the type of testosterone that does not cause prostate hyperplasia. Lifestyle: - Exercise: even 2 to 3 hours per week of walking - Eat your veggies: increased intake of veggies is linked to reduce - Reduce toxic products: contain xenoestrogens that dysregulate hormones and promote prostate inflammation One herb that has shown promise for helping manage BPH is saw palmetto. We love Prostate-Pro by CanPrev – it contains a blend of prostate supportive herbs and nutrients including saw palmetto. Saw palmetto has an anti-androgenic effect that helps lower overall BHT levels. It also helps by reducing inflammatory cytokines (immune signaling molecules) that promote inflammation of the prostate. #### Andropause Just like women have menopause where certain hormonal shifts take place, many men experience andropause. There is a steady decline in testosterone of 2% per year starting in the 30s and 40s, however, for some men, testosterone levels can decrease rapidly, causing a variety of symptoms including: - mood swings and irritability - loss of muscle mass and reduced ability to exercise - fat redistribution, especially around the mid-section or increased breast tissue - a general lack of enthusiasm or energy - difficulty sleeping (insomnia) or increased tiredness - poor concentration and short-term memory It’s important to get your hormone levels tested, as low testosterone puts you at risk for other health problems, such as heart disease, metabolic syndrome, low HDL, elevated triglycerides, and osteoporosis. Factors that contribute to reduced testosterone: - lack of sleep & adrenal fatigue (aka burnout) - a poor diet - lack of exercise - drinking too much alcohol - smoking #### Supplements for Andropause There are numerous supplements that may help with andropause and low testosterone, however, it’s important that you work with your practitioner and do not self-prescribe. - Zinc: high in shellfish and pumpkin seeds - Vitamin D: helps produce sex hormones. Most North Americans are deficient, and the new RDA is 2500 IU per day. There are numerous herbs that claim to boost libido and testosterone levels, however, there is not sufficient evidence for any of them. It’s best to work with a practitioner such as a naturopathic doctor, to get testing and personalized care. #### Cardiovascular Disease (Heart Disease) Cardiovascular disease is one of the top killers of men. It includes high blood pressure, atherosclerosis (narrowing of the arteries), stoke, heart attack and blood pressure dysregulation. Our top lifestyle strategies: - Stress management: long term, chronic stress contributes to heart disease by causing systemic inflammation and raising blood pressure. Be sure to incorporate stress reducing activities into your daily routine, including exercise, meditation, deep breathing. You may also want to reach out for support from loved ones or try counseling. - Exercise: aim for 150 minutes of moderate physical activity, or 75 minutes of vigorous physical activity (or an equal combination of both) each week. - Sleep: ensure you’re getting adequate, good quality sleep. Sleep before 10pm has been proven to reduce your risk. If you snore, get a sleep study – untreated sleep apnea increases your risk for cardiovascular diseases. #### Supplements for Cardiovascular Health Fibre is incredibly important for cardiovascular health. Oat fibre, in particular, has been proven to lower cholesterol. It also contains beta glucans which help with cholesterol, and have a beneficial impact on gut bacteria which further reduces inflammation. Mushrooms are also rich in beta glucans. Fibre also helps balance blood sugar – high blood sugar contributes to heart disease by causing systemic inflammation and damaging blood vessels, contributing to atherosclerosis. It directly raises triglyceride levels. Many people do not get the recommended 30 g or more of fibre per day, so a fibre supplement may be helpful. We recommend Trifibe SAP by NFH. It contains an blend of oat fibre, psyllium and glucomannan that is proven to help manage blood sugar and reduce cholesterol levels. It’s also important to optimize your digestive health by working with a practitioner on your gut microbiome, as it directly impacts your cholesterol levels and heart health as well. Our top dietary tips for preventing and managing men’s health concerns: Protein : Ensure you’re getting protein throughout the day to keep your blood sugar balanced and avoid spikes and crashes. Imbalanced or chronically high blood sugar puts you at higher risk and contributes to weight gain, especially in the midsection. Sources: aim to increase plant based protein (soy, legumes), lean meat and fish and reduce high fat cuts of meat. Fibre: Aim for at least 30 g of fibre per day from a wide variety of fruits, vegetables, legumes, whole grains, nuts and seeds. Legumes are one of the best sources – they contain up to 18g of fibre per cup Oats are especially important as they contain beta glucans, which are proven to lower cholesterol and has a beneficial impact on gut bacteria which further reduces inflammation. Healthy Fats : Focus on unsaturated and omega 3 fats, and reduce your intake of saturated fats from meats and dairy products. Omega 3 rich foods include fatty fish, olives and olive oil, and nuts and seeds including walnuts. Avoid highly processed seed oils such as canola, soy and “vegetable” oils and instead, opt for cold pressed oils only such as avocado and olive. Limit processed foods: Processed foods are often high in salt, preservatives and sugar, all of which promote inflammation in the body. Make home cooked meals with whole food ingredients as often as possible. Salt: Watch your salt intake, especially if you already have high blood pressure. Limit processed foods, which are typically high in salt. Be sure to read labels and check the sodium content: look for products with less than 5% or less sodium per serving. Fruits & Vegetables: Fruits and vegetables lower your risk as they are high in fibre, which balances blood sugar and cholesterol, and they’re high in antioxidants and vitamins that help reduce inflammation and prevent hardening of the arteries Tomatoes are especially helpful for men’s health as they are high in lycopene, which is increased when cooked. Lycopene is a potent anti-oxidant that supports prostate health. Whole Grains : Choose whole grains such as oatmeal, brown or wild rice, barley, legumes and quinoa more often. Reduce your intake of refined carbs such as white bread, pasta, crackers and snack products. Anti-Inflammatory spices : Include anti-inflammatory spices in your cooking including garlic, curry, turmeric, fresh herbs, and chili peppers. Antioxidants: Enjoy coffee and green tea: both high in antioxidants, dark chocolate, and bright and dark fruits and vegetables. Antioxidants help prevent hardening of the arteries (atherosclerosis) and reduce inflammation which prevents prostate enlargement, and reduces your risk of other chronic diseases. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Mental Health Starts in Your Gut" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/mental-health-starts-in-your-gut" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/mental-health-starts-in-your-gut" lastmod: "2020-10-01T16:00:00.000Z" --- ### Your mental health starts in your gut. If you haven’t already heard of the gut-brain connection, there is a great deal of scientific research that has emerged over the last decade or so that now proves the direct connection between gut health and mental health. What you need to know: - You have trillions of gut microbes including bacteria, viruses, yeasts and parasites. - They impact all aspects of your body including your hormones and brain chemicals (neurotransmitters) - They are easily modified with diet, supplements and lifestyle You may be aware that inflammation in general is a bad thing, but inflammation actually contributes to mental illness. The newest theories of depression state that it is an inflammatory brain condition. ### So how do you gut micrboes affect your mental health? Your gut bacteria do a number of things including: – final step in digestion: harvesting calories from your food – modulating your immune system – producing compounds that are used as building blocks for other hormones. This includes absorbing proteins such as tryptophan and converting it to 5-HTP which is the building blocks of serotonin, one of our feel good brain neurotransmitters. Healthy bacteria help balance your immune system and provide building blocks for your happy hormones (neurotransmitters including serotonin and dopamine), whereas unhealthy (dsybiotic) bacteria do the opposite. Many people have dysbiosis: an imbalance, or overgrowth of dysbiotic microbes that produce inflammation in the gut. This develops from poor diet (high carbs, low fiber), medications and stress. These microbes trigger inflammation in the gut, which circulates throughout your body and enters your brain. Inflammation contributes to poor mental health by reducing your body’s ability to absorb nutrients and use them to build brain chemicals. This leads to brain fog and low mood due to imbalanced serotonin, dopamine and GABA, among others. ### How your gut bacteria trigger brain inflammation: Your gut bacteria interact with your intestinal cells and trigger the release of a number of compounds that trigger inflammation including: – LPS: lipopolysaccharides are toxins that are released from inflammatory bacteria that trigger inflammation in the body, including the brain. -histamine: certain bacteria produce histamine which is inflammatory. – cytokines: inflammatory immune signalling molecules ### How your body builds neurotransmitters – tryptophan: from protein rich foods, gets converted to 5-HTP, which gets converted to serotonin – tyrosine; from protein rich foods, gets converted to dopamine – B vitamins: B12 and B6 used as cofactors to build neurotransmitters ### Optimizing gut health for mental wellness 1. Reduce excess sugars : aim for no more than 25 g of added sugar per day (not including fruit). 2. Focus on whole foods : avoid processed foods as they contain preservatives, artificial colours and flavours and other chemicals that contribute to gut inflammation 3. Include fermented foods : fermented foods contain acids, enzymes and probioitcs that reduce inflammation by promoting the growth of healthy bacteria 4. Fibre : aim for 30 grams or more per day. Go slow and be sure to drink lots of water. If fibre upsets your stomach you may need a custom protocol to balance your gut microbiome. 5. Optimize absorption : you need adequate stomach acid, bile and digestive enzymes to digest and absorb your food. When you have dysbiosis you can’t absorb nutrients that are required to produce neurotransmitters for your mental health. If this is an issue for you, you may become deficient in vitamins and amino acids that are needed to build happy brain chemicals. These include B vitamins, iron and amino acids such as tryptophan and tyrosine. ### Ready to take control of your mental health? Gut healthing is a very individual, specific process that requires professional guidance and support. Ditch the quick fixes and begin the process of root cause, evidene-based healing. Holly is now offering a 3 month intensive package: Mind Your Gut This package sets you up for success by providing you with a personalized protocol as well as the support and accountability to finally be free of your digestive health issues. Learn more by clicking below. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Natural Ways to Boost Energy (Without Relying on Coffee)" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/natural-ways-to-boost-energy-without-relying-on-coffee" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/natural-ways-to-boost-energy-without-relying-on-coffee" lastmod: "2025-06-19T18:03:00.000Z" --- If you’re feeling drained lately, you’re not alone. While coffee might seem like the go-to fix, it can lead to energy crashes and sleep disruption. The good news? There are several natural, sustainable, and evidence-based ways to support your energy—without relying on caffeine. As a naturopathic doctor in Waterloo, I often work with women who are tired of being tired. Here are some of the top strategies we recommend at [Verdure Wellness Clinic :](/home) 1. Get Consistent, Quality Sleep Poor sleep is one of the biggest drivers of fatigue. Aim for 7–9 hours per night, go to bed at the same time every evening, and reduce screen exposure after 8 PM. A 2024 review found that getting natural morning light and reducing blue light at night significantly improved daytime energy levels. Need help resetting your sleep rhythm? [Book a consult with our team here.](https://verdurewellnessclinic.janeapp.com/) 2. Balance Blood Sugar Energy crashes often come from unbalanced meals. Start your day with protein and fiber-rich foods, and avoid skipping meals. Even short walks after eating have been shown to stabilize blood sugar and improve fatigue. Try pairing meals with protein-rich foods like eggs, lentils, or lean meats, and include veggies and complex carbs like quinoa or sweet potatoes. 3. Stay Hydrated (with Electrolytes if Needed) Dehydration—even at mild levels—can cause headaches, sluggishness, and brain fog. Aim for at least 2L of water daily, and consider adding electrolytes if you’re sweating a lot or feeling dizzy. We offer high-quality, unsweetened electrolyte blends through our clinic dispensary. 4. Test for Nutrient Deficiencies Iron, B12, and vitamin D are common culprits for low energy, especially in women. Even if your iron isn’t technically low, low ferritin (your iron stores) can leave you feeling wiped out. We offer targeted blood testing at Verdure Wellness Clinic to help identify what your body is missing. [Learn more about our lab testing services here](/health-testing). 5. Use Adaptogenic Herbs Wisely Certain herbs like Rhodiola, Ginseng, and Ashwagandha have been clinically studied to reduce stress and improve mental and physical stamina. But herbs aren’t one-size-fits-all. Our [naturopathic team](/about) can guide you in choosing the right ones for your body, especially if you’re dealing with hormonal imbalances or chronic stress. 6. Move More—but in Microbursts Short bursts of movement during your workday can make a big difference in how you feel. Try stretching or walking for 3–5 minutes every hour. Studies show this boosts alertness and reduces fatigue better than staying sedentary all day, even if you work out later. Getting regular exercise also increases your energy and mood. Find a routine that you can commit to, and stay consistent! 7. Get Outside in the Morning Natural light in the morning helps regulate your cortisol rhythm, which impacts your energy all day. Ten minutes outdoors before 10 AM (even on cloudy days!) is enough to support your circadian rhythm. 8. Practice Calm Breathing Box breathing (in for 4, hold for 4, out for 4, hold for 4) activates your parasympathetic nervous system—great for reducing anxiety and boosting long-term energy. Ready to Feel Energized Again? 👉 [Book a free consult to get personalized support](https://verdurewellnessclinic.janeapp.com/) 📥 [Download our FREE 7-Day Reset Challenge to beat bloating and boost your energy naturally](https://verdurewellnessclinic.patientbase.io/me/website/7-day-reset/Landing) 💌[Subscribe to our email list for regular wellness tips](https://verdurewellnessclinic.com/#subscribe) Frequently Asked Questions Q: Can I replace coffee with herbs like Rhodiola or Ashwagandha? Yes! But it’s best to taper caffeine slowly and work with a practitioner to choose the right adaptogens for you. Q: How much water should I drink daily? A general rule is about 2–2.5L for most adults, or 35 mL of water per kg of body weight. Increase this if you exercise or sweat more. Q: Should I take iron supplements if I feel tired? Not without testing first. Too much iron can be harmful. Our clinic offers blood work to check ferritin, B12, vitamin D, hormones and other key blood markers. Q: Are these strategies safe during pregnancy? Most lifestyle tips are safe, but always talk to a practitioner before using herbs or new supplements during pregnancy. We're happy to support you! --- title: "Optimizing Brain Power with Nurition" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/optimizing-brain-power-with-nurition" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/optimizing-brain-power-with-nurition" lastmod: "2020-08-01T16:00:00.000Z" --- ### If you struggle with brain fog or get overwhelmed or distracted easily it can be difficult to be as productive as you’d like to be. ### Food is not only fuel for your body, but for your brain as well. Discover the underlying causes of brain fog as well as strategies to optimize your brain power and productivity. ### 1. Your gut bacteria – your microbiome Your microbiome is home to trillions of microbes including bacteria, yeasts and viruses. It has an enormous impact on all aspects of your health including your cognitive abilities and mental health. Dysbiosis is a general term for an imbalance or overgrowth of bacteria. This can be caused by poor diet, stress, medications. Inflammatory bacteria produce inflammatory compounds including lipopolysaccharides (LPS) and also stimulate your immune system releasing inflammatory cytokines and histamine. This inflammation doesn’t stay in your gut – it enters your blood stream and directly impacts your brain function. Healthy bacteria regulate inflammation by downregulating infalmmatory immune modecules, histamine and d-lactic acid. They also produce building blocks of important brain chemicals such as dopamine and serotonin which are needed for focus, decision making and mental health. Your serotonin levels also directly affects your sleep: serotonin is converted to melatonin which helps us achieve deep, restful sleep and improves our cognitive performance. When we feed our healthy gut microbes the fuel they prefer (fibre) and starve the unhealthy microbes of their fuel (sugars) we build a microbiome and supports optimal brain function. ### Foods to support your microbiome: - fibre: aim for 30 g or more per day of both soluble and insoluble fibre. The more variety the better. Whole grains, legumes, fruit and vegetables, nuts and seeds. - fermented foods: yogourt, kimchi, true fermented pickles and sauerkraut - antioxidant rich foods: berries, onions and garlic, brassica vegetables (broccoli, cauliflower, brussels sprouts, kale), sweet potatoes and carrots. ### 2. Nutrient Deficiencies Deficiencies of B vitamins, vitamin D and iron as well as macronutrients such as complex carbohydrates are common nutrient deficiencies that have a major impact on your cognitive function. #### Risk factors for nutrient deficiencies: - people on special diets: gluten-free, vegan, vegetarian, hypoallergenic or AIP diets - chronic digestive health conditions: malabsorption of nutrients due to Celiac disease, SIBO, hypochlorhydria (low stomach acid), pancreatic enzyme insufficiency - the elderly: lowered absorption of B vitamins and iron, poor ability to produce vitamin D due to age related skin changes - heavy periods: can cause low iron levels - autoimmune diseases - people on extremely low carb diets It’s important that you don’t self prescribe vitamin supplements, especially iron. If you think you may have a nutrient deficiency speak with one of our practitioners. ### 3. Omega 3 fatty acids Also known as fish oil, omega 3 fats are highly antiinflammatory healthy fats that provide a multitude of benefits to our bodies and brain. Our brain is mostly fat, including cholesterol, so we need adequate fat intake to support the health of our brain. If we consume a lot of inflammatory fats such as deep fried foods that doesn’t provide the same benefit – we need the anti-inflammatory power of omega 3 fats for our brain health. One of the ways in which they help with cognitive function is by reducing inflammation. Omega 3s can be found in fatty fish such as salmon and sardines, nuts and seeds. Guidelines for buying fish: 1. Packaged fish: check the back of the bag where it says “product of”. Purchase fish from North America or Europe only as they have higher food quality standards and regulations. 2. Purchase wild fish, when possible. 3. Avoid large fish: the larger the fish the higher risk for mercury and other heavy metals. Aim for medium to smaller fish such as salmon, sardines, cod and halibut. A clinically effective dose of omega 3 is 2-3g (that’s 2000 to 3000 mg) per day. To get a clinically effective dose of omega 3 you’ll need a high quality fish oil supplement. When purchasing a supplement always check to ensure it’s been third party tested to ensure purity and that it’s free of heavy metals. ### 4. Blood Sugar: Everything you eat eventually gets digested into sugars that enter the blood stream and then enter cells to be used to produce energy. Every cell in your body, including your brain, needs glucose to function. For this reason, your body needs to maintain a blood sugar level in a healthy range to function optimally. When blood sugars are chronically high it promotes inflammation and increases your risk of type II diabetes and heart disease. When blood sugars drop too low you may feel weak, lightheaded and very hungry. This also triggers strong cravings for carbohydates; your body’s attempt to normalize blood sugar levels quickly. Your brain needs fuel to function. It’s preferred fuel is glucose. For this reason it’s extremely important to keep your blood sugar balanced so both your body and your brain have a steady supply of glucose. ### Top tips for balancing blood sugar: 1. Eat every 3 to 4 hours: skipping meals causes blood sugar crashes. 2. Every meal and snack should include: protein + fat + complex carbs + fruit or vegetable Protein and fat are digested much slower than carbohydrates which slows the absorption into your bloodstream. Fibre also slows the absorption of your meal and balances blood sugar. 3. Be sure to manage your stress levels: stress hormones promote the release of glucose into your blood stream causing high blood sugar levels and crashes. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Osteoporosis & Menopause: reducing your risk" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/osteoporosis-menopause-reducing-your-risk" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/osteoporosis-menopause-reducing-your-risk" lastmod: "2020-10-01T16:00:00.000Z" --- In perimenopause and into menopause, many women experience symptoms such as mood swings, low libido, vaginal dryness, hot flashes, and weight gain. What you they may not notice is changes in bone health; there are typically no symptoms but as hormones shift, but as esrogen declines women are at a higher risk of developing osteoporosis. Osteoporosis is a condition characterized by low bone density, which can lead to fragile bones. You might have heard the term “bone resorption” which is the process in which bone is broken down to release minerals like calcium into the bloodstream. Bone resorption is normal, and healthy for the most part, although when it is happening more than it should be, it becomes a problem. The process of bone breakdown and rebuilding is regulated by hormones like the parathyroid hormone, calcitonin, vitamin D, and estrogen. ### Why is bone health important? - keeps you active, independent and enjoying life - bones produce immune cells - a bone fracture often results in a significantly reduced quality of life and other health problems due to a sedentary lifestyle ### Why osteoporosis can develop in menopause During menopause, estrogen levels decline affecting bone health, brain health, and heart health. Estrogen plays a role in bone health by: - Lowering the sensitivity of bone to parathyroid hormone, regulating bone resorption - Increasing calcitonin production, inhibiting bone resorption - Reducing excretion of calcium from the kidneys - Interacting with estrogen receptors in the bones When estrogen levels are low, bone resorption increases and bone mineral density decreases, leading to fragile bones and osteoporosis. ### Risk factors: - age 35 + - women at higher risk than men - family history of osteoporosis - small body frame - hormone changes with age: lowered estrogen and testosterone - women with inadequate calcium intake - women with sedentary lifestyles - history of trauma or chronic stress: high cortisol levels ### Vitamin D and Osteoporosis There is also a connection between osteoporosis and vitamin D. Osteoporosis is an inflammatory condition, and vitamin D has been linked to immunomodulation (aka regulating the immune system), and has anti-inflammatory effects. Because inflammation is more controlled with vitamin D, it can reduce the risk of osteoporosis and other diseases. ### How to redue your risk: Eat a wide variety of foods including those high in vitamin D, calcium, and magnesium. If you follow a restrictive diet such as gluten free, dairy free or vegan you may need a supplement. Vitamin D - Necessary for calcium to be absorbed - Fatty fish (swordfish, salmon, sardines mackerel); fortified foods (dairy, cereal); egg yolk - Get tested: [Dr. Kristin Spark](../../../blood-analysis/index.html) can order vitamin D blood work and prescribe a therpeutic dosage of vitamin D based on your current level Calcium - Insufficient calcium intake can cause your body to take the calcium it needs from your bones. - Dairy* (milk, cheese, yogurt), fortified alternative milks (soy, almond, coconut), sardines or canned salmon with bones, organic tofu, dark green vegetables (collards, kale, broccoli, bok choy, okra), seeds (poppy, sesame, chia), almonds *if tolerated; choose grass-fed, high quality when possible Magnesium - Allows for proper calcium and vitamin D regulation - Green vegetables (collards, kale, bok choy, okra); seeds (poppy, sesame, chia); nuts; legumes; whole grains; avocado Other nutrients for bone health (cofactors) – vitamin K, phosphorus, vitamin C, zinc, B vitamins - Sources include collards, turnip greens, spinach, kale, broccoli, natto, soybeans, carrots & carrot juice, canned pumpkin, okra, blueberries, grapes - Vitamin K2 – low blood levels of vitamin K are associated with lower bone density and possibly increased fracture risk. Some vitamin D supplements contain K2. ### The importance of exercise Nutrients are extremely important, but exercise is also part of the equation. Resitsance exercise helps prevent bone loss, but also helps to stimulate bone growth. It also promotes muscle growth which helps to protect your bones and keeps you independent and active as you age. If you’re currently in perimenopause or have already entered menopause and are looking for support, book a session with [Dr. Kristin Spark, ND.](../../../dr-kristin-spark-nd/index.html) Worried about osteoporosis? Or maybe you’re dealing with perimenopause or menopause symptoms? Book a session with naturopath Dr. Kristin Spark, ND. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Perimenopause: take control of your hormonal health" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/perimenopause-take-control-of-your-hormonal-health" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/perimenopause-take-control-of-your-hormonal-health" lastmod: "2020-09-01T16:00:00.000Z" --- If you’re having hot flashes, you probably aren’t feeling so hot. Many women are confused because they’ve heard that hot flashes indicate they’re in menopause, but they’re still having a cycle. While many women think that they’re in menopause when they hit their mid-40s/early 50s, true menopause happens once you have experienced a full 12 months without a period. Typically, women experience menopause around the ages of 40-58, but most women experience a period of time before that where they see symptoms. There is a transitional phase where female hormones fluctuate dramatically. This transition phase is called perimenopause, and can start as young as mid 30s and last until late 40s or even early 50s. ### Symptoms of perimenopause & menopause can include: - Hot flashes - Night sweats - Vaginal dryness - Sleep disturbances - Weight gain - Irregular cycles - Decreased libido - Painful, heavy cycles - Anxiety and depression ### Hormonal changes during perimenopause Once perimenopause starts, the number of eggs drops from millions to only thousands. Initially, estrogen production may rise, followed by a drop right before menopause. As a result of lower number of eggs, less estrogen is produced by the ovaries, and progesterone levels drop (lower estrogen = no ovulation = reduced progesterone). This might show up as shorter, more irregular cycles, or increased pain and mood swings throughout your cycle. Since the ovaries have slowed production of estrogen, fat cells and the adrenal glands are triggered to produce estrogen instead. In this phase, some women unfortunately experience an increase in symptoms like weight gain, sleep disturbances, and hot flashes. Many women in perimenopause have estrogen dominance; high estrogen relative to progesterone, which can manifest as weight gain, irregular cycles, migraines, and PMS. Your hormone levels in perimenopause determine how smooth your transition to menopause will be. In order to ensure a smooth transition, we want to make sure estrogen and progesterone levels are balanced. Learn more about hormone testing options here. ### Health concerns during perimenopause & menopause Hormones are powerful and are needed for many functions throughout the body. Due to fluctuating hormone levels during perimenopause and menopause, your risk of certain illnesses may increase, if not managed under the care of a practitioner. When estrogen levels are not appropriately supported, this can cause: - Issues with bone density (osteoporosis) - Cardiovascular disease - Increased risk of insulin resistance and diabetes due to loss of muscle mass and increased fat stores ### Our top nutrition tips for optimizing hormone levels Foods high in healthy fats, fibre and phytoestrogens support your body during this transition by balancing fluctuating hormone levels. 1. Healthy fats: Healthy fats are what our body uses to build hormones. They’re also needed to manage inflammation and support your brain and skin health, all of which are common issues during perimenopause. 2. Phytoestrogens Phytoestrogens are components of plant foods that mimic estrogen in the body. They bind to your estrogen receptors, and can help to balance out your hormone levels to both reduce estrogen dominance, and support low estrogen levels. For this reason, aim to increase foods rich in phytoestrogens in your diet including the ones listed below. Phytoestrogen rich food sources: - Fermented Soy (tempeh, miso) or Organic Non-GMO Tofu - Flaxseeds - Beans & Legumes - Fatty Fish (salmon, trout) - Pumpkin seeds 3. Fibre Phytoestrogen rich foods are also excellent sources of fibre which contributes to hormone health in several ways: – they bind excess estrogens and allow for excretion, rather than having them recirculate into your system – balanced blood sugar – they reduce inflammation by feeding healthy gut bacteria: these bacteria are needed to reduce levels of beta glucoronidase: an enzyme that promotes the reuptake of estrogens instead of allowing them to be excreted. Perimenopause can be a very stressful time for women and it can be difficult to make changes on your own. Naturopathic doctors use a variety of tools to support hormone balancing including: [– clinical nutrition](../../../nutrition-consulting/index.html) [– hormone testing](../../../hormone/index.html) – botanical medicine and nutraceuticals Dr. Burke (ND) works with women/womxn to better their mood & hormonal health. She works primarily with those who are looking to: -have more regular periods -have less painful periods -ditch the PMS nightmare If you’re struggling with perimenopasusal symptoms, book an appointment with Dr. Burke, ND. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Pregnancy, Motherhood & Mental Health: A Naturopathic Approach to Thriving in Waterloo, Ontario" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/pregnancy-motherhood-mental-health-a-naturopathic-approach-to-thriving-in-waterloo-ontario" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/pregnancy-motherhood-mental-health-a-naturopathic-approach-to-thriving-in-waterloo-ontario" lastmod: "2026-05-06T19:06:00.000Z" --- ## Motherhood Is Transformative—But It’s Also Demanding May is a meaningful time to reflect on motherhood. With Mother’s Day and Maternal Mental Health Awareness Month , it’s an opportunity to talk honestly about what many women experience—but don’t always say out loud. Pregnancy and early motherhood can be beautiful and expansive—but also exhausting, overwhelming, and, at times, isolating. If you’re feeling: - More anxious than expected - Struggling with low energy or mood - Overstimulated, touched-out, or mentally drained You’re not alone—and more importantly, you’re not without support. At Verdure Wellness Clinic in Waterloo , we take a root-cause, whole-body approach to supporting women through pregnancy and postpartum—physically, mentally, and emotionally. ## Why Maternal Mental Health Matters Up to 1 in 5 women experience perinatal mental health challenges like anxiety, depression, or mood instability during pregnancy or postpartum. This isn’t just about hormones—it’s about the full picture: - Nutrient depletion - Sleep disruption - Nervous system overload - Identity shifts and isolation - Physical recovery from birth Supporting maternal mental health means addressing all of these layers—not just one. In this article we are going to talk about our Two pillars of maternal mental health: Nutrition & Lifestyle , and the role that both naturopathic medicine and chiropractic care have in pregnancy and postpartum. ## Pillar One: Our Foundation–Nutrition for Pregnancy & Postpartum Recovery Your body is doing an incredible amount of work—growing a baby, healing postpartum, and (often) producing milk. Nutritional support is one of the most powerful ways to stabilize mood, support energy, and promote recovery. ## Key Nutrients for Maternal Mental Health 1. Protein (Blood Sugar & Neurotransmitters) Aim for consistent protein intake throughout the day to support mood stability and reduce energy crashes. Protein also is used for tissue repair and recovery from birth, a healthy immune system, and nervous system. 2. Omega-3 Fatty Acids (Brain & Mood Support) Important for both baby’s brain development and maternal mental health. Omega3s act as anti-inflammatory nourishment in the body and support the nervous system and brain. They can be used as a tool for mental health and studies show benefit of omega3s for depression. 3. Iron (Energy & Mood) Low iron is common in pregnancy and postpartum and can contribute to fatigue and low mood. Low iron can be associated with depression, fatigue, migraines, muscle soreness, shortness of breath, and brain fog. 4. Magnesium (Stress & Nervous System) Supports relaxation, sleep, and resilience to stress. Magnesium is a mineral that is depleted with sleep deprivation, stress, and lactation, so getting enough in the diet is critical for wellbeing. 5. B Vitamins (Energy & Mood Regulation) - folic acid, B12, B6, etc… Especially important for nervous system function and reducing overwhelm. Folate is one of the most critical B vitamins in the prenatal context as it helps prevent neural tube defects in baby. B12 and B6 are used as methylation donors, and support a healthy nervous system and blood cell formation. 6. Unsung Heroes: Calcium, Vitamin D, Iodine and Choline. Each of these nutrients have different roles to play in the perinatal context, and are evolving in the research. They can impact placental health, and pregnancy outcomes such as gestational diabetes, pre-eclampsia/eclampsia, and small for gestational age babies. They may have an impact on neurobehavioural development. There can also be an impact on postpartum experience, and lactation. ## Simple Nutrition Shifts That Make a Big Difference - Don’t skip meals—especially breakfast - Build meals around protein + healthy fats + fiber from whole food carbs - Add mineral-rich foods (leafy greens, seeds, legumes, dark chocolate) - Hydrate consistently (Adding more water if breastfeeding) - Consider targeted supplementation (guided by a practitioner) ## Pillar Two: Lifestyle Support & Regulating Your Nervous System Motherhood is not just physically demanding—it’s neurologically demanding. This is a time of complete transformation, or matrescence, that is underappreciated in our culture. A change in identity, routine and lifestyle can be very challenging to experience, and for some this can come with difficult emotions and stress. Plus, your nervous system is constantly “on,” responding to: - Crying and baby’s cues - Interrupted sleep - Multitasking and the mental load ## Supportive Practices - Prioritize sleep (dark, cool room, a simple bedtime routine, and an earlier bedtime) - Gentle movement (walking, prenatal/postnatal yoga) - Sunlight exposure early in the day - Micro-moments of rest (even 5 minutes matters) - Breathwork or grounding exercises - Reducing overstimulation where possible - Connecting with community (family, friends, other parents, and care providers) These are not luxuries—they are essential support for mental health. This isn’t a time to take on a lot of new roles or responsibilities. It’s a time to lean into the routines that best support you, and the people that you can count on. ## Our Approach to Collaborative Care At Verdure we value collaboration in healthcare. We know that a strong commitment to patient-centred care means building a team of healthcare providers that work together, in their fields, to best support patients. We view our role in perinatal care as adjunctive to the care that you receive from your GP, Obstetrician or Midwife. We are proud to offer both naturopathic medicine and chiropractic care for our pregnancy patients, as both have a role to play in a healthy pregnancy and postpartum experience. ## How Naturopathic Care Supports Pregnancy & Postpartum At Verdure, naturopathic care is personalized, collaborative, compassionate and evidence-informed. We Support You With: - Nutritional guidance tailored to your needs in preconception, pregnancy or postpartum - Targeted safe supplementation for mood, energy, symptoms, and recovery - Hormone, blood, and nutrient testing (when appropriate) - Nervous system treatments like herbs and acupuncture - Induction acupuncture, Lactation support treatments, Pregnancy symptom supports - Safe, natural strategies for anxiety, sleep, and burnout Our goal is to help you feel: More like yourself again—clear, energized, and supported. ## The Role of Chiropractic Care in Pregnancy & Postpartum Chiropractic care is an often-overlooked but powerful support during this phase. Benefits May Include: - Relief from back, hip, and pelvic pain - Improved posture and alignment - Better mobility and comfort during pregnancy - Support for postpartum recovery and core stability - Helping to keep patients active during pregnancy and getting back to activity safely postpartum - Supporting correct position of baby during pregnancy For many women, reducing physical discomfort has a direct impact on mental wellbeing. ## The Bottom Line: You Don’t Have to Do This Alone Motherhood was never meant to be done in isolation. Whether you’re: - Newly pregnant - Navigating postpartum recovery - Feeling burnt out months (or years) into motherhood Support can make a profound difference. ## Ready to Feel More Supported? If you’re looking for naturopathic care in Waterloo or chiropractic support during pregnancy or postpartum , we’re here to help. 👉 Book an appointment with our team --- title: "Root Causes of Chronic Pain & Treatment Solutions" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/root-causes-of-chronic-pain-treatment-solutions" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/root-causes-of-chronic-pain-treatment-solutions" lastmod: "2022-03-01T17:00:00.000Z" --- ### Whether your pain is widespread, arthritis, headaches or muscle pain, there is a root cause. Inflammation is typically the main cause of chronic pain – when the brain perceives inflammation or injury via the nervous system, pain is perceived. In those with chronic pain, the brain becomes wired to perceive pain Conventional medicine aims to manage the pain by prescribing anti-inflammatory and analgesic medications, but we need to ask, where is the inflammation coming from? ### Causes of Chronic Pain Nutrient deficiencies When your body is lacking the nutrients it needs to function, inflammation and pain can result, especially if it includes nutrients needed to produce neurotransmitters such as serotonin, or sex hormones such as progesterone. Common deficiencies include: Vitamin D: since vitamin D is immune modulating, deficiencies can cause immune problems and inflammation. Omega 3: not getting enough healthy fats prevents your cells from functioning optimally, which can contribute to chronic pain. Vitamin B12: deficiency can lead to neuropathy and other pain conditions. Needed to produce several neurotransmitters including serotonin, which modulates pain perception and sensitivity. Dr. Kristin Spark, ND and Dr. Stacy Burke, ND both offer nutrient testing via blood tests. Mitochondria dysfunction Your mitochondria are the powerhouses of your cells: they make energy (ATP) for your body. Inflammation can cause mitochondrial dysfunction, which can perpetuate fatigue and pain. Often this inflammation comes from inflammatory gut bacteria, yeast overgrowth, stress and a poor diet. Dysbiosis (gut microbiome imbalance) Chronic gut dysbiosis creates inflammation not just in your gut, but throughout your body, including your brain. They do this by releasing toxins, triggering the immune system to release inflammatory cytokines and causing leaky gut and food reactions. Poor diet The standard American diet is high in processed foods, sugar, and red meats, and is low in fruits and vegetables, which causes inflammation by depriving your body of the nutrients it needs to function. It also promotes imbalanced blood sugar, which further perpetuates inflammation. Chronic stress Stress triggers the immune system to release inflammatory molecules called cytokines which can trigger pain. It also promotes the growth of inflammatory gut bacteria which also triggers inflammation and pain. Adrenal depletion (aka “burnout”) Over time, chronic stress takes a toll on the adrenal glands. Eventually they become depleted and are not able to keep up with the demand to produce cortisol. Cortisol is needed to dampen inflammation, so at this point, inflammation goes unchecked and can trigger chronic pain. Brain chemicals such as serotonin are also needed to modulate pain and can become dysregulated due to stress. Trauma Trauma keeps the nervous system in a stressed, “fight or flight” state. The post-trauma brain can re-wire it’s “circuits” to interpret patterns, people, situations, and stressors as more stressful than others would find. This triggers the release of stress hormones and causes other hormone imbalances, and wires the nervous system to be on guard for pain, resulting in heightened pain sensitivity. Lack of sleep Sleep is when the body restores itself. It allows cells to heal and your lymphatic system to flush out metabolic wastes. Poor quality or insufficient sleep keeps your body in an inflammatory state – stuck in fight or flight stress mode it is hyper-vigilant to threats. Hormone imbalance Sex hormones have a powerful effect on the body and directly impact pain. Common sex hormone (estrogen and progesterone) imbalances in menstruating women can lead to increased pain. Additionally, imbalanced thyroid hormones, testosterone, and insulin hormone levels can contribute to inflammation, blood flow changes, blood sugar changes, and ultimately chronic pain. Toxin exposure (bath and body products, pollutants, pesticides, herbicides on food) Toxins must be detoxified by the body via the liver, kidneys, skin or digestive system. This places a burden on the body and creates cellular inflammation. The body uses up its antioxidant resources, which are needed for optimal cellular function, creating inflammation, pain & fatigue. Injury, poor posture & repetitive strain : Jobs or other activities that include repetitive motions can cause pain and reduced mobility in a joint or muscle. Once a muscle or joint is constricted, lack of blood flow and nerve pinching can trigger chronic pain. ### Pain management solutions 1. Find the root cause To find the root cause you will need to work with a practitioner to determine which of these root causes are triggering your chronic pain. This may include [functional testing](../../../health-testing/index.html) such as : [– blood work:](../../../blood-analysis/index.html) testing for nutrient deficiencies, imbalanced blood sugar, CRP & ESR (inflammatory markers), sex hormone and thyroid hormone imbalances. [– adrenal testing](../../../hormone/index.html): testing for adrenal fatigue [– urine testing:](../../../hormone/index.html) DUTCH test for sex hormones and metabolites and/or adrenal hormones. [– stool testing:](../../../digestive-health/index.html) testing for dysbiosis; a microbial imbalance that can trigger systemic inflammation, as well as indicate potential serious inflammation markers. Your practitioner will also recommend a personalized protocol including supplements, dietary changes and lifestyle adjustments. 2. Diet Your diet has a significant impact on your levels of inflammation and pain. Processed foods : diets high in processed foods are inflammatory. Due to the nature of these foods, the inflammatory fats, high sugar content, preservatives and other chemicals create inflammation in the digestive tract, which triggers inflammation in the brain, creating pain. Reduce processed foods as much as possible. Fibre: get more fruits, vegetables, legumes, nuts, seeds, and whole grains which are high in fibre. Fibre is crucial to feed healthy gut bacteria, which not only manages digestive heath, but keeps inflammation and pain at bay. These foods are also very high in nutrients like vitamins, micro-minerals, fatty acids, and proteins. Antioxidants: your cells require antioxidants to function and provide your body with energy. If you find healthy eating overwhelming, or you struggle with bloating or food sensitivities, book an appointment with one of our [naturopathic doctors](../../../nutrition/index.html) for support. Check out our [8 tips for mindful eating! ](../../../2021/10/8-simple-strategies-for-mindful-eating/index.html) 3. Manual treatment modalities Massage therapy and chiropractic can be helpful, especially for those with chronic musculoskeletal pain or injuries. Massage therapy: reduces pain by: – improving circulation – reducing stress and improving sleep – improving muscle & joint mobilization – lymphatic drainage through massage or cupping Chiropactic: – aligns the spine and reduces pain by releasing pinched nerves and allowing the surrounding muscles to function optimally – reduces headaches & migraines – relieves and manages chronic back pain, carpal tunnel and more Acupuncture: Our naturopathic doctors Dr. Kristin Spark, ND and Dr. Stacy Burke offer Traditional Chinese Medicine acupuncture that involves the insertion of fine needles in specific locations of the body. Acupuncture provides pain relief by stimulating the body’s natural healing processes, increasing blood flow, and reducing stress. It also shifts the nervous system into a relaxed state where healing occurs. It releases endorphins and fascial stimulation works on the immune system to restore balance and optimal functioning. Stress Management Stress itself triggers pain and can program the body and brain to be wired for chronic pain. Even those who eat well, take supplements and exercise may still experience pain if they are not managing their stress levels. Some practices to add to your daily routine: – deep breathing, meditation, time in nature, spending more time doing what you enjoy with those you love. Chronic pain is a complex condition to manage, and an integrative approach may offer improved outcomes. Seeking support from a variety of practitioners addresses the many causes of pain. You can live a better life, while managing pain conditions! Statements, treatments, and advice are not to be interpreted as medical advice. Always seek the advice of a licensed qualified practitioner before starting any new treatments, vitamins, or supplements. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Tired? Have You Had Your Iron Levels Checked Lately?" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/tired-have-you-had-your-iron-levels-checked-lately" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/tired-have-you-had-your-iron-levels-checked-lately" lastmod: "2025-08-20T19:22:00.000Z" --- Any of this sound familiar? I’m. So. Tired. I can barely get out of bed in the morning. My anxiety has gone through the roof and I feel like I’m on edge all the time - every little thing is stressful! I know I should exercise but I find it makes everything worse and then I want to nap for a couple hours afterward. I have kids but I’ve never been tired like this. My brain is foggy, I’m struggling to perform at work and feel like a lousy partner. This isn’t who I want to be. I need help. Something has to be wrong because I’ve never felt this awful before. No, it’s not all in your head. It’s not necessarily just because you have kiddos and are working. You may have low iron levels. Now, there’s more than a few things you need to know about iron and it can get confusing! The goal of this writing is to help lay the foundation and give you some background knowledge that we can build on later! Let’s begin! THE IRON STORY CHAPTER 1: Iron deficiency - what does it look like? Iron deficiency means your levels or iron are lower than optimal. And yes, both men and women can have low iron levels! Signs and symptoms of iron deficiency include:: - New or worsening fatigue* ( this is the most common symptom ) - Paleness (also known as pallor) of the face - Worsened pre-existing anxiety or depression - Shortness of breath or easily winded after exercise / less exercise tolerance - Elevated heart rate or experiencing heart palpitations - Difficulty concentrating / brain fog - Dizziness - Hair loss - May be impacting sleep - May experience pica (cravings for non-food items such as ice / dirt etc) Do you need to be experiencing all of these symptoms to get your iron looked at? Nope. Showing some of these symptoms is enough to warrant an iron investigation! CHAPTER 2: Do I have iron deficiency or iron deficiency anemia? What’s the difference? The difference basically has to do with the length of time you’ve been iron deficient . Check out the image below for a visual! If you haven’t had low iron levels for long, your red blood cells won’t be “crying for help / sounding the alarm”, but that doesn’t mean you’re not feeling the effects! If you’ve had low iron levels for a while (note: “a while” seems to vary from person to person based on what’s going on / causing their low iron as to when this shift occurs), it means that your red blood cells have been impacted and now, due to the lack of iron available to them, they aren’t able to bind (or stick) as well to oxygen and carry it around your body to various organs and tissues that need it. This is why you get symptoms - because you don’t have enough oxygen circulating in your system and your body doesn’t like this. Your body is trying to do all the things you’re asking it to do with way less oxygen than it needs to be able to do these things well! 770x770 CHAPTER 3: Iron issues & labs - how do I know if I have an iron issue?! To know if someone has iron issues, we (regulated healthcare practitioners who are able to order blood work) have to run blood work, we can’t simply guess by looking at someone that they are iron deficient (though that doesn't mean we don’t strongly suspect it!). When running labs, we’re typically looking at a CBC (complete blood count) & ferritin levels. Ferritin is a protein that stores iron. Checking this determines how much iron your body is storing. Depending on what your ferritin level is, this is what tells us if you are iron deficient (meaning your levels are low) or if your levels are adequate! Iron deficiency: According to the World Health Organization, iron deficiency has been classified as having a ferritin level of < 15ug/L ( World Health Organization, 20 20). That means that if your ferritin level is under 15, you are considered to be iron deficient. In 2024, there was an exciting update . Lifelabs updated what they consider to be “ok” levels for ferritin. As of 2024, a ferritin result of <30 ug/L is considered to be “low iron” or “iron deficiency”. What does this mean? It means if your ferritin is under 30, it is now considered to be low ( before this, your number had to be under 15 to be considered low ). Iron deficiency anemia: If you have iron deficiency anemia, your ferritin level will also be low + you will notice that you’ll have some other markers that will be flagged as abnormal. One of the key markers is your hemoglobin level. Hemoglobin is a protein which binds (or sticks to) oxygen to allow the oxygen to be carried around the body. Iron is needed to make hemoglobin. The definition of iron deficiency anemia is when your hemoglobin levels fall below what is considered normal based on your age & gender (Warner & Kamran, 2023). This is why I tell my patients to get a copy of any recent lab work they have had done or we work to get a copy from their doctor’s office to see where their numbers are at if their iron has already been investigated. CHAPTER 4: Fixing iron issues The treatment for iron deficiency is supplementing iron, regardless of whether you are iron deficient or if you have iron deficiency anemia. The dose, type/brand & dosing frequency is all something to be discussed individually with your healthcare practitioner! P lease don’t do this alone as too much iron is also harmful and can cause medical problems! YOUR TAKE HOME NOTE: low iron won’t go away on its own. It needs to be dealt with or things will get worse! Concerned about your iron levels and want to get to investigating? Reach out to book a meet & greet to learn more about working together! Dr. Stacy Burke, ND References : 1. World Health Organization, 2020. WHO Guideline: Use of ferritin concentration to assess iron status in individuals and populations. [https://www.who.int/publications/i/item/9789240000124](https://www.who.int/publications/i/item/9789240000124) 2. Warner & Kamran, 2023. Iron Deficiency Anemia. StatPearls. [https://www.ncbi.nlm.nih.gov/books/NBK448065/](https://www.ncbi.nlm.nih.gov/books/NBK448065/) --- title: "Top 5 Nutrients for Immune Support" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/top-5-nutrients-for-immune-support" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/top-5-nutrients-for-immune-support" lastmod: "2020-09-01T16:00:00.000Z" --- ### Fall is here – that means cold and flu season is upon us. Worried about getting sick? Instead of relying on supplements, get back to basics. Start with your diet; food really is medicine. what you eat directly impacts your immune system, most of which resides in your gut. Your gut bacteria consume fibre which produces gut healing compounds called short chain fatty acids (SCFA). They also interact directly with your gut cells and stimluate production of immune molecules called cytokines. ### Our top 5 foods for boosting immunity: ### 1. Fibre: Fibre feeds your healthy gut bacteria which directly impacts your immune system through several pathways including secretion of immune modulating cytokines. Aim for 30 g of fibre per day from a wide variety of sources. Excellent sources include: oats, legumes, nuts and seeds, fruits and vegetables. ### 2. Vitamin D: Vitamin D has many roles in your body including supporting the growth and function of white blood cells; immune cells that fight off viruses and infections. Most Canadians are deficient in vitamin D, however, don’t take a vitamin D supplement without being tested. Food sources of vitamin D include fatty fish, fortified alternative milks (almond, coconut) and mushrooms. ### 3. Vitamin A: Vitamin A is made from beta carotene and supports the immune system by helping the body produce mucous. Mucous is your immune system’s first line of defense against incoming viruses and bacteria. Aim for one to two servings per day from: orange foods including sweet potatoes, carrots, squash as well as leafy greens, fatty fish, nuts and seeds. ### 4. Vitamin C: Your white blood cells need vitamin C to function properly. When you consume sugar, your body uses vitamin C to process it, and in doing so, your white blood cells become depleted and can’t mount an adequate immune response. Vitamin C is also depleted by consuming other toxins including large amounts of alcohol and pesticides in food. Good sources include citrus fruits, strawberries, cauliflower and red pepper. Vitamin C can be taken in supplement form, but we recommend only doing so only under the guidance of a practitioner. ### 5. Fermented foods: Fermented foods contain probiotics that directly modulate the immune system via cytokines (immune signalling molecules). Dairy-free? Try coconut yogourt, kimchi or true fermented sauerkraut or pickles. ### Stress & Sleep Don’t forget to listen to your body: stress and lack of sleep both have major impacts on your immune system function. Include one stress reducing activity every day: try a walk in the forest, a short run, a short yoga video or cuddling a pet. Sleep is extremely important, but with the stress of the last few months, many people are struggling with insomnia. Be sure to allow yourself at least one full hour of relaxation before bed; read, sip a calming tea (we love lemon balm or lavender) and do some stretches. If you’ve tried everything you can and you’re still struggling with sleep, a personalized supplement protocol can help. Take charge of your immunity this fall; protect you and your family by booking a session with nutritionist Holly Bradich. Get your personalized immune support protocol including supplements and dietary plan. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Top 5 Strategies for Allergy Support" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/top-5-strategies-for-allergy-support" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/top-5-strategies-for-allergy-support" lastmod: "2020-09-01T16:00:00.000Z" --- Spring and fall are difficult times for those of us that have allergies to environmental antigens, such as ragweed, birch pollen, grass, and mould spores. With higher amounts of airborne allergens circulating at this time you may feel: - Itchy eyes - Runny nose - Sneezing - Tired or foggy headed - Chest congestion and shortness of breath Allergies develop when the immune system sees an allergen (ex. ragweed pollen) as a “problem”, and the immune system then mounts an inflammatory response to these allergens, by increasing the production of inflammatory cytokines, antibody production through T cell induction, and also releasing histamine from mast cells of the immune system, during this process. At a cellular level there is a LOT happening, in the allergic response. While it may seem like a quick fix to take over-the-counter medications, natural health support can go a long way to supporting a healthy foundation during allergy season! ### My top 5 lifestyle recommendations for support allergies naturally: - Increase household cleaning - At least once weekly vacuum, mop, and wipe up: floors, carpets, surfaces - Change bedding weekly, washing linens, towels, and keeping outdoor clothing - Upholstery and carpet cleaning - Avoid harsh and scented cleaning products 2. Air purifiers and furnace filters – invest in a HEPA air purifier at home, and change your furnace filters regularly at least once a month to reduce recirculation of airborne allergens 3. Shower nightly to reduce exposure of allergens on pillows and bed linens, to help reduce morning congestion 4. Use a cool, clean washcloth on itchy eyes, and use nasal saline rinses and saline sprays morning and nightly to help reduce congestion, reduce inflammation and remove physical allergens 5. Consume nutritious, cooked, and easily digestible foods, and possibly consider a short term low histamine diet ### What is a low histamine diet? Histamine is a chemical with a nitrogen base made in the body and it has important uses in the immune system, neurological system, and gastrointestinal system. Our body makes histamine, and generally breaks this substance down naturally, and histamine is also found in certain foods. Some people may have an inability to break down histamine (called a histamine intolerance) for a number of reasons, including: - Medications, such as antidepressants, antibiotics, antipsychotics and more - Gut health, gut inflammation, dysbiosis, and diseases such as Crohn’s disease - Injury - Trauma - Chronic or high stress - Liver conditions #### Foods to avoid on a low histamine diet: - Fermented foods such as kefir, yogourt, and cheeses - Kombucha and fermented drinks - Cured meats, such as salami and canned, salted fish, such as sardines - Pickled foods, beets, beans, onions, etc - Fermented breads such as sourdough - Alcohol, wine, beer - Tomatoes, eggplant and spinach - Vinegar, and ketchup - Leftovers older than 24 hours A word of caution If you’re dealing with allergies, there may be an underlying reason why you’re suffering, other than a histamine intolerance. It’s important to investigate the many other possible underlying causes in order to avoid recurrence of symptoms annually. Before starting any new diets, removing foods or food groups, or starting an allergy protocol, be sure to discuss with a qualified healthcare provider, to ensure safety and to reduce overwhelm. Take steps to reduce allergy symptoms, support a healthy immune response, and improve your quality of life. You won’t regret it! Ready to take charge of your allergies? Book a session with Dr. Kristin Spark to get started. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Unlocking Mental Wellness: The Intricate Connection Between Your Gut and Mind, by Nadine Osman, BSc" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/unlocking-mental-wellness-the-intricate-connection-between-your-gut-and-mind-by-nadine-osman-bsc" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/unlocking-mental-wellness-the-intricate-connection-between-your-gut-and-mind-by-nadine-osman-bsc" lastmod: "2024-05-01T16:00:00.000Z" --- May marks the start of Mental Health Awareness Month, sparking an open dialogue about mental well-being. In the pursuit of holistic well-being, we often overlook a profound aspect of our health: the gut-brain axis. This intricate relationship between our gut and mind is vital to understanding and addressing mental health concerns. In this article, we delve into the fascinating connection between mental wellness and the gut microbiome, shedding light on how nurturing your gut health can foster a harmonious balance within. The Gut-Brain Axis: A Symbiotic Relationship The gut, often referred to as our “second brain,” is home to trillions of microorganisms collectively known as the gut microbiome. 1 This diverse ecosystem of bacteria, fungi, and other microbes plays a pivotal role in various physiological functions, including digestion, immune regulation, and even mood regulation. 1 Recent scientific research has uncovered a bidirectional communication pathway between the gut and the brain, known as the gut-brain axis. 2 This complex network enables constant communication of information between the two, influencing not only our physical health but also our mental-emotional well-being. 2 Mental Health and the Gut Microbiome An increasing body of evidence suggests that disturbances in the gut microbiome can significantly impact mental health. Conditions such as anxiety, depression, and even neurodegenerative diseases have been linked to alterations in gut microbial composition and function. 3,4 Studies have shown that certain beneficial bacteria in the gut produce neurotransmitters like serotonin and dopamine, which play crucial roles in mood regulation. 4 Moreover, an imbalance in gut bacteria, often referred to as dysbiosis, can lead to chronic inflammation and increased permeability of the intestinal barrier, commonly known as “leaky gut syndrome.” 5 These factors have been implicated in the development and exacerbation of mental health disorders. 5 Nurturing Mental Wellness Through Gut Health At Verdure Wellness Clinic, we recognize the significance of addressing the root causes of health issues, including mental health concerns. Incorporating gut health strategies into mental wellness protocols can yield profound benefits for overall health and vitality. - Dietary Modifications : Adopting a gut-friendly diet rich in fiber, fermented foods, and prebiotics nourishes beneficial gut bacteria and promotes microbial diversity. 6 Avoiding processed foods, excessive sugar, and artificial additives can help maintain a healthy gut environment. 6 - Probiotics and Supplements : Introducing probiotic supplements or fermented foods can replenish beneficial bacteria in the gut and support mental well-being. 3 Additionally, certain supplements like omega-3 fatty acids and vitamin D have been associated with improved mood and cognitive function. 7 - Stress Management : Chronic stress can disrupt the gut-brain axis and contribute to gut dysbiosis. 5 Implementing stress-reducing techniques such as meditation, yoga, and deep breathing exercises can help restore balance and promote mental resilience. - Lifestyle Modifications : Adequate sleep, regular physical activity, and mindful practices foster a conducive environment for optimal gut health and mental wellness. Embracing a Holistic Approach Recognizing the profound interplay between the gut microbiome and mental health allows us to embrace a more holistic approach to well-being. By nurturing our gut health through mindful lifestyle choices, dietary interventions, and targeted supplementation, we empower ourselves to cultivate resilience and vitality from within. Are you ready to discover how your gut microbiome is influencing your well-being? Visit our clinic to unlock the insights into your gut-brain axis and embark on a journey to optimize your mental health naturally. Together, let’s uncover the power of gut health for a happier, healthier you. References: - Ridaura V, Belkaid Y. Gut microbiota: the link to your second brain. Cell. 2015 Apr 9;161(2):193-4. - Gwak MG, Chang SY. Gut-brain connection: microbiome, gut barrier, and environmental sensors. Immune network. 2021 Jun;21(3). - Philip Mani A, Balasubramanian B, Mali LA, Joseph KS, Meyyazhagan A, Pappuswamy M, Joseph BV. The Role of the Gut Microbiota in Neurodegenerative Diseases. Microbiology Research. 2024 Apr 5;15(2):489-507. - Strandwitz P. Neurotransmitter modulation by the gut microbiota. Brain research. 2018 Aug 15;1693:128-33. - Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human–bacteria interactions at the core of psychoneuroimmunology and nutrition. Current opinion in behavioral sciences. 2019 Aug 1;28:105-10. - Holscher HD. Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut microbes. 2017 Mar 4;8(2):172-84. - Hoepner CT, McIntyre RS, Papakostas GI. Impact of supplementation and nutritional interventions on pathogenic processes of mood disorders: A review of the evidence. Nutrients. 2021 Feb 26;13(3):767. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Verdure Wellness Clinic Celebrates 1 year with limited time promotions!" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/verdure-wellness-clinic-celebrates-1-year-with-limited-time-promotions" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/verdure-wellness-clinic-celebrates-1-year-with-limited-time-promotions" lastmod: "2020-07-01T16:00:00.000Z" --- ## Verdure is celebrating our 1 year anniversary! We want to celebrate with you by offering some exclusive promotions from July 15th to August 15th. We want to thank you for your ongoing support – we wouldn’t be where we are today without you! #### To celebrate each practitioner is offering limited time promotions from July 15th to August 15th 2020. #### [Dr. Kristin Spark, Naturopathic Doctor](#h16skcc30dlvg31qxpfg2a39fxo9ri) Whether stress is taking a toll on your digestive health, weight or sleep, or you’re looking to balance your hormones, Dr. Spark is offering some great promotions on functional tests that she finds valuable in her practise. Dr. Spark is offering reduced rates for popular functional tests including: – IgG 96 food sensitivity testing $199 (Regular price $220) blood spot test available in-office – Female Wellness saliva hormone panel: $224 (Regular price $249) includes: Estradiol, progesterone, testosterone, DHEA, and morning cortisol saliva testing – Male Wellness saliva hormone panel: $199 (Regular $209) includes: Estradiol, testosterone, DHEA, morning cortisol – Adrenal check saliva hormone panel: $199 (Regular $225) includes: Four timed cortisol samples and DHEA [Click here](#h16skcc30dlvg31qxpfg2a39fxo9ri) to learn more about Dr. Kristin Spark’s services. For more information about these tests, or to determine if they are right for you, please give us a call at 519-742-0691. Testing available to patients only. An initial appointment is required for tests to be ordered. #### [Holly Bradich: Registered Nutritionist](#h25skcc315311fwco0wunh4fs1adn8bo) Quarantine 15? Stress flaring up your IBS? Holly is offer a discounted rate for her initial 60 minute nutrition consultation for only $99 (value of $160) – includes personalized health protocol and supplement protocol, as well as custom gut-friendly recipes. Bonus: 22 page ebook Burnout Recovery Guide (value of $20) Holly is also offering a discounted bridging session for current clients of Dr. Spark, ND: - Discount ND bridging 30 minute nutrition appointment: $59 (value of $80) – includes custom gut-friendly recipes. Deepen your knowledge of medical diets, get real tools to support your protocol, and broaden your natural health knowledge by working with a nutritionist! [Click here](#h25skcc315311fwco0wunh4fs1adn8bo) to learn more about Holly’s services. #### [Melanie Thomas, Registered Nutritionist](#h20skcc30rzlovayb2kg51n81gjg5lm) Melanie Thomas is offering a discounted rate on her comprehensive Living Matrix Functional Health Assessment: $99 (Value of $130). *this assessment is virtual Living Matrix is a technology-based, clinician-designed functional wellness platform for practitioners to effectively evaluate clients and their concerns, create personalized actionable care plans, and track superior health outcomes over time. The intake forms prompt you to provide a comprehensive look at your entire health history. Data from the questionnaires is used to create a visual Timeline, Functional Matrix, Global Health Score and facilitates monitoring progress to keep you motivated. Clients will receive personalized recommendations including nutrition and food, sleep, exercise, stress management, supplementation, medication interactions and depletions or where indicated, additional labs that may be beneficial to run. [Click here](#h20skcc30rzlovayb2kg51n81gjg5lm) to learn more about Melanie’s services. #### [Taryn Guzik: Registered Nutritionist](#h29skcc31ct85gggeqp8ztjpbbhrk1) Taryn is offering current hormonal health clients of Dr. Spark, ND: - Discounted bridging appointment – a 30 minute nutrition appointment: $59 (value of $80). - Learn how to balance blood sugar, eat for optional hormones and fertility, and unlock the power of food and it’s role in finding your optimal hormonal health. Whether it’s PMS, endometriosis, PCOS, or menopause there is a dietary solution that supports your health concerns. - includes a free handout on nutrition for healthy hormones [Click here](#h29skcc31ct85gggeqp8ztjpbbhrk1) to learn more about Taryn’s services. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Weight Loss Resistance: naturopathic solutions" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/weight-loss-resistance-naturopathic-solutions" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/weight-loss-resistance-naturopathic-solutions" lastmod: "2022-01-01T17:00:00.000Z" --- “Weight loss resistance” is the stalling, or plateauing you may experience when you’re actively trying to lose weight. When you’re trying, but you can’t. It can be really frustrating to feel like you’re not reaping the rewards of your weight loss efforts. There are a number of health reasons why you may be stuck with weight loss which are important to discuss, and often are brushed aside and blamed on poor nutrition and body shaming. ### Some of the common causes of weight loss resistance are: Adrenal gland: high cortisol causes belly fat weight gain and low cortisol slows metabolism leading to weight gain. Hypothyroidism: your thyroid is the master of your metabolism. Even “normal blood tests” can still be problematic. Adrenal fatigue and hypothyroid often occur together. Sex hormone imbalances: high estrogen and low testosterone. Extremely common due to toxins, use of birth control, stress and excess body fat. Gut microbiome dysbiosis: gut bacteria harvest calories from your food and impact inflammation and blood sugar levels, which all affect metabolism. Muscle mass: cardio is great, but resistance exercise is the star of metabolism. Muscle burns more calories at rest than fat. Insulin and blood sugar imbalances: increase inflammation, belly fat, high cholesterols, and promote fat gain ### What are the testing options for weight loss resistance? [Blood testing](../../../blood-analysis/index.html): There are plenty of blood tests that can be run by Naturopathic Doctors in Ontario, which include hormones, blood sugars, insulin, thyroid, and adrenal. [Saliva hormone testing](../../../hormone/index.html): This may be best for someone who is using certain hormone replacement therapy, or for assessing adrenal function. Urine testing: Comprehensive urinary hormone can assess adrenal and hormone levels, and metabolites. This testing may be best for complex hormonal cases where blood testing may not offer enough detail. [Stool testing](../../../digestive-health/index.html): A variety of options can be used to assess the microbiome, metabolism, inflammation, food sensitivities, and parasites. Naturopathic Doctors can order testing and use clinical assessment to determine the best way to support your metabolism and help you reach your goals. Addressing the Root Cause There are three main tools that we use to address the root causes of weight loss resistance: - Nutritional recommendations: specific to your condition, and personal requirements - Dietary supplements: always professional lines, third party tested, evidence based - Herbal treatments : standardized extracts, evidence-based A protocol is designed specific to your needs. We support you on your mission to feel confident in your skin, and we offer solutions to weight loss resistance that fit into your lifestyle. Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Why You're Always Tired (Even When You Sleep): The Hidden Link to Hormones" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/why-you-re-always-tired-even-when-you-sleep-the-hidden-link-to-hormones" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/why-you-re-always-tired-even-when-you-sleep-the-hidden-link-to-hormones" lastmod: "2025-05-23T16:50:00.000Z" --- Fatigue is one of the most common concerns reported by women between the ages of 30 and 50. Even after a full night’s rest, many women wake up feeling unrefreshed, experience mid-afternoon energy crashes, or rely on caffeine and sugar to get through the day. If you're constantly asking yourself, "Why am I always tired?" and you've ruled out basic sleep deprivation, it may be time to consider an often-overlooked factor: hormones ! This article explores how fatigue in women can be linked to hormones, adrenal function, chronic stress, and nutrition—factors that are often interrelated and frequently missed in standard medical evaluations. Understanding Hormonal Fatigue: A Functional Perspective Fatigue is multifactorial, but in women, it is often deeply intertwined with the endocrine system—particularly the adrenal glands. These small glands, located above the kidneys, play a key role in producing stress hormones & signals such as cortisol and adrenaline . When the body experiences prolonged stress—whether physical, emotional, or environmental—it places an ongoing demand on the adrenal glands. Over time, this can result in dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis , sometimes referred to (informally) as “adrenal fatigue.” Though not a formally recognized medical diagnosis, the concept describes a state of hormonal imbalance and depleted resilience that leads to persistent, non-specific fatigue [1]. [Learn more about our adrenal health testing here!](https://verdurewellnessclinic.com/hormone) Common Symptoms of Hormonal-Related Fatigue in Women Many women with suspected adrenal dysfunction report symptoms such as: - Difficulty waking up, even after 7–9 hours of sleep - Afternoon energy crashes between 2–5 p.m. - Cravings for salty or sugary foods - Feeling “wired but tired” at night - Brain fog or decreased concentration - Increased anxiety or emotional sensitivity These symptoms often overlap with perimenopause, thyroid dysfunction, or nutritional deficiencies, which makes proper evaluation essential. The Nutrition-Fatigue Connection Proper nutrition is critical for maintaining hormonal balance and sustained energy. Unfortunately, many modern dietary patterns—high in refined carbohydrates and low in essential micronutrients—can contribute to energy imbalances. Key nutritional factors that affect energy and hormone function include: 1. Blood Sugar Regulation Irregular eating patterns and carbohydrate-heavy meals can cause blood sugar fluctuations that contribute to fatigue, irritability, and cravings. Balanced meals with protein, fiber, and healthy fats help stabilize blood glucose and support steady energy production [2]. [Check out our blood sugar balance 7-day meal plan!](https://verdurewellnessclinic.com/store/low-glycemic-mealplan) 2. Micronutrient Deficiencies Low levels of B vitamins, magnesium, vitamin D, and iron can impair mitochondrial function and hormone synthesis. These nutrients are essential for cellular energy and are often depleted by stress, poor diet, overexercise, alcohol, or restrictive eating habits [3, 4]. 3. Caffeine Overuse While caffeine offers a temporary energy boost, over-reliance can disrupt cortisol & melatonin rhythms and worsen fatigue over time, especially when consumed in the afternoon or evening [5]. How to Begin Supporting Your Energy Naturally If fatigue persists despite adequate sleep, consider a root-cause approach to energy support. Here are a few evidence-informed strategies: - Eat a protein-rich breakfast within 60–90 minutes of waking to support cortisol rhythm and prevent mid-morning crashes. - Avoid skipping meals ; fuel your body regularly to stabilize energy and blood sugar. - Incorporate adaptogenic herbs like ashwagandha or rhodiola (under professional supervision) to support stress response. Speak to your naturopath first, before starting any herbs. - [Consider hormone testing](https://verdurewellnessclinic.com/hormone) (e.g., cortisol rhythm, thyroid panel) if fatigue is persistent or interfering with daily life. - Build restorative practices into your routine : gentle movement, deep breathing, and tech-free downtime all help reset the nervous system. When to Seek Support If you find yourself constantly asking, “Why am I always tired?” and basic lifestyle tweaks haven’t made a difference, it’s time to dig deeper. Hormonal imbalances—particularly involving cortisol, insulin, thyroid hormones, and sex hormones—can all play a role. [Working with a practitioner trained in functional or integrative medicine](https://verdurewellnessclinic.com/about) can help identify and address these imbalances using personalized, evidence-based strategies. Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or provide medical advice. Always consult with a healthcare professional before making any changes to your diet, lifestyle, or treatment plan. --- title: "your-skin-says-it-all-root-cause-adult-acne" entity: "blog" canonical_url: "https://www.verdurewellnessclinic.com/blog/your-skin-says-it-all-root-causes-of-adult-acne" markdown_url: "https://www.verdurewellnessclinic.com/llms/blog/your-skin-says-it-all-root-causes-of-adult-acne" lastmod: "2020-09-01T16:00:00.000Z" --- You’ve probably experienced acne at some point in your teenage years. But outside of those years into your 20s, 30s, or even 40s, acne can be confusing, frustrating, embarrassing, and even painful. In general, acne can be caused by a poor diet, lack of sleep, high stress, or overactive oil glands. For most of us, acne is annoying more than anything, but it is typically a sign that something bigger is going on inside your body. ### Root causes of acne: - Hormonal imbalances (PCOS, thyroid issues, estrogen dominance) - Gut dysbiosis, issues with elimination - Nutrient deficiencies (especially zinc, vitamin A, vitamin C, vitamin E, selenium) - Oral contraceptive use - Issues with liver detoxification - Inflammation ### Hormones and Acne Many women experience acne during ovulation, pregnancy, and perimenopause/menopause due to changing hormone levels. But men experience acne as well! Estrogen, progesterone, and testosterone all play a role in skin health for both men and women. Testosterone has a direct effect on something called the sebaceous glands of the skin – the glands responsible for producing oils (sebum). When testosterone levels are high, sebum production increases, leading to excessively oily skin, acne, or breakouts. For women with PCOS (polycystic ovarian syndrome), this is a common symptom, as androgens like testosterone can be elevated in relation to other hormones. In Chinese medicine, there is a term called face mapping – which suggests that certain areas of the face indicate certain organ imbalances. Image: Lauren Sharkey – https://www.healthline.com/health/face-mapping#chinese-face-mapping - Forehead: Typically indicative of issues with the digestive system . This might include things like IBS, lack of sleep, increased stress, or nutrient deficiencies. - Temples & sides of face: Relates to the kidneys and bladder , or sometimes the liver. Acne in these areas could be a sign of infection, or issues with medications. - Eyebrows: Connected to the liver , and may be a sign that you need some help with detoxification. In traditional chinese medicine, issues with the liver have also been connected to negative emotions like anger, frustration, irritability, and resentment. - Under the eyes: Puffiness, bags, or dark circles may indicate stress, or dehydration. - Nose: Blackheads, redness, or excessive oil is related to the heart , and may signify cholesterol or blood pressure issues. - Cheeks: Acne on the cheeks indicate stomach or spleen issues (digestion), or respiratory problems. Red cheeks point to stomach inflammation, and breakouts could be a sign of allergies or sinus issues. - Mouth: Indicates issues with the stomach and colon - Chin & jawline: Hormonal or reproductive system imbalances. May be due to stress, PCOS, and/or estrogen dominance. ### Our top tips for breaking the acne cycle Now that you know what causes acne you might be wondering – how do you get rid of it? Although the best way to combat recurring acne is to work with a practitioner, there are some things you can do today to start clearing your skin and gaining your confidence back. Nutrition 1. Avoid sugar, dairy, and gluten-containing foods : These foods are inflammatory, and can put stress on your liver, leading to hormonal imbalances 2. Keep blood sugar levels stable : Unstable blood sugar levels can lead to excess androgens (like testosterone) which can increase sebum (oil) production. Add in fat, fibre, and protein to every meal/snack. 3. Drink lots of water : This will help hydrate the body and promote elimination of toxins Lifestyle 1. Reduce stress : stress throws all of your hormones out of whack, and can cause major blood sugar imbalances. 2. Get lots of sleep : aim for around 7-9 hours every night to regulate hormones, reduce inflammation, and support your metabolism. The best place to start getting rid of acne naturally is to address it using nutrition, supplement, and lifestyle modifications. Dr. Kristin Spark, ND offers comprehensive hormone testing and personalized hormone balancing protocols with accountability and ongoing support to help reduce acne and get you feeling your best. ### Book a session with Dr. Spark, ND by clicking below Disclaimer : This post is for informational purposes only and is not intended as medical advice. Natural treatments may not be suitable for everyone. Always consult with your naturopathic physician before starting any new health regimen or treatment plan. --- title: "Anti-Inflamatory Meal Plan" entity: "store" canonical_url: "https://www.verdurewellnessclinic.com/store/anti-inflamatory-meal-plan" markdown_url: "https://www.verdurewellnessclinic.com/llms/store/anti-inflamatory-meal-plan" lastmod: "2026-06-03T19:48:17.752Z" --- # Anti-Inflamatory Meal Plan Type: digital ## Description The meal plan is best for those wanting to reduce inflammation, increase energy, and to support chronic health conditions like joint pain, arthritis, bloating, and headaches. This 7 day meal plan is whole-foods focused, rich in fruits and vegetables, antioxidants and fibre. It is free of top allergens including: gluten, dairy, nuts, soy. --- title: "Energize & Thrive 7 day meal plan" entity: "store" canonical_url: "https://www.verdurewellnessclinic.com/store/energize-thrive-7-day-meal-plan" markdown_url: "https://www.verdurewellnessclinic.com/llms/store/energize-thrive-7-day-meal-plan" lastmod: "2026-06-03T19:48:17.752Z" --- # Energize & Thrive 7 day meal plan Type: digital ## Description This 7 day meal plan is a high protein, high fibre, low sugar plan that is naturally gluten-free and dairy-free. The focus is on getting plenty of whole foods to increase energy. This plan is great for those wanting to reduce bloating, increase energy and improve their wellbeing. The meal plan offers breakfast, lunch, snacks and dinner recipes, for 7 days, and a grocery shopping checklist. --- title: "Gut Mood Journal Prompts" entity: "store" canonical_url: "https://www.verdurewellnessclinic.com/store/gut-mood-journal-prompts" markdown_url: "https://www.verdurewellnessclinic.com/llms/store/gut-mood-journal-prompts" lastmod: "2026-06-03T19:48:17.752Z" --- # Gut Mood Journal Prompts Type: digital ## Description 🌀 Gut–Mood Journal Prompts (Free Download) Discover the mind–gut connection with this gentle guided journaling tool from Verdure Wellness Clinic. This free Gut–Mood Journal helps you tune into how your body feels, notice emotional patterns, and explore how daily habits influence your mood and digestion. ✨ Inside you’ll find: Reflective prompts to connect body sensations and emotions Questions to uncover food and lifestyle patterns that affect your balance Gentle reminders to approach your gut health with curiosity and care Take a few mindful minutes each day to listen to what your gut is telling you — and begin nurturing your wellbeing from the inside out. --- title: "Holiday Survival Checklist (Free Download)" entity: "store" canonical_url: "https://www.verdurewellnessclinic.com/store/holiday-survival-checklist-free-download" markdown_url: "https://www.verdurewellnessclinic.com/llms/store/holiday-survival-checklist-free-download" lastmod: "2026-06-03T19:48:17.752Z" --- # Holiday Survival Checklist (Free Download) Type: digital ## Description Stay calm, energized, and balanced all season long. This free Holiday Survival Checklist gives you simple, naturopathic-inspired habits to support stress, digestion, hormones, and sleep during the busiest time of year. What’s Inside: Morning Reset : Light exposure, hydration, and grounding rituals Stress Defense : Quick mid-day nervous-system breaks Digestion Support : Easy before-and-after meal habits to reduce bloating Evening Wind Down : Sleep-boosting routines for better recovery Body & Mind Maintenance : Weekly wellness practices + boundary reminders 1-Minute Reset Ritual : A fast, anytime tool to instantly calm your system Perfect for anyone wanting to feel more grounded, energized, and in control this holiday season. Download your free checklist and start feeling better today. --- title: "Low FODMAP Meal Plan" entity: "store" canonical_url: "https://www.verdurewellnessclinic.com/store/low-fodmap-meal-plan" markdown_url: "https://www.verdurewellnessclinic.com/llms/store/low-fodmap-meal-plan" lastmod: "2026-06-03T19:48:17.752Z" --- # Low FODMAP Meal Plan Type: digital ## Description Low FODMAP diets are for IBS & digestive symptoms, such as gas and bloating. They limit the amount of FODMAPS (fermentable carbohydrates) to minimize gut discomfort. This 7 day meal plan is low FODMAP, gluten-free and dairy-free. Note: Low FODMAP diets are not meant to be used unsupervised nor longer than 6 months. --- title: "Low Glycemic Meal Plan" entity: "store" canonical_url: "https://www.verdurewellnessclinic.com/store/low-glycemic-mealplan" markdown_url: "https://www.verdurewellnessclinic.com/llms/store/low-glycemic-mealplan" lastmod: "2026-06-03T19:48:17.752Z" --- # Low Glycemic Meal Plan Type: digital ## Description Balanced blood sugar is crucial for preventing and managing diabetes, PCOS, weight gain, as well as improving energy, and reducing sugar cravings. This 7 day meal plan is low-glycemic, gluten-free, dairy-free and sugar-free. --- title: "Menopause Support Meal Plan" entity: "store" canonical_url: "https://www.verdurewellnessclinic.com/store/menopause-support-meal-plan" markdown_url: "https://www.verdurewellnessclinic.com/llms/store/menopause-support-meal-plan" lastmod: "2026-06-03T19:48:17.752Z" --- # Menopause Support Meal Plan Type: digital ## Description Menopausal symptoms, such as hot flashes and weight changes, can be supported by nutrition. This 7 day meal plan includes plenty of proteins, healthy fats, and fibre, to support hormones, metabolism and blood sugars in menopausal women, and it is gluten-free, dairy-free, low glycemic and sugar-free. --- title: "Plant-Based Low FODMAP Meal Plan – Guide and Recipes" entity: "store" canonical_url: "https://www.verdurewellnessclinic.com/store/plant-based-low-fodmap-diet-guide-and-recipes" markdown_url: "https://www.verdurewellnessclinic.com/llms/store/plant-based-low-fodmap-diet-guide-and-recipes" lastmod: "2026-06-03T19:48:17.752Z" --- # Plant-Based Low FODMAP Meal Plan – Guide and Recipes Type: digital ## Description This 7 day meal plan is a plant-based (vegetarian) version of the low FODMAP diet, used to minimize IBS symptoms such as gas and bloating. Please note: Low FODMAP diets are not meant to be used unsupervised or longer than 6 months. --- title: "Stress Less Bundle" entity: "store" canonical_url: "https://www.verdurewellnessclinic.com/store/stress-less-bundle" markdown_url: "https://www.verdurewellnessclinic.com/llms/store/stress-less-bundle" lastmod: "2026-06-03T19:48:17.752Z" --- # Stress Less Bundle Type: physical ## Description Stress Less Bundle — 15% Off Holiday Special Support your mind and body through the busy season with our curated Stress Less Bundle. Designed to promote relaxation, calm the nervous system, and ease stress naturally, this trio combines soothing herbal support with gentle herbal therapy. What’s Included: Nourish Tea — A cozy blend to help you unwind. Magnesium Bis-Glycinate 200mg — Highly absorbable magnesium to ease tension and support restful sleep. 100mL Herbal Tincture — A calming combination of lemon balm, catnip, and chamomile. (Anti-anxiety herbs. Contraindications: pregnancy/breastfeeding; use caution with sedative medications.) Regular price: $93.40+ Bundle price: $79.39+ tax (15% savings) A simple, supportive way to help your nervous system stay balanced during the holiday rush. The bundle is available for purchase online and pick up at the clinic. We will call you when it is ready for pickup. --- title: "Thyroid Health Meal Plan" entity: "store" canonical_url: "https://www.verdurewellnessclinic.com/store/thyroid-health-diet-guide-and-recipes" markdown_url: "https://www.verdurewellnessclinic.com/llms/store/thyroid-health-diet-guide-and-recipes" lastmod: "2026-06-03T19:48:17.752Z" --- # Thyroid Health Meal Plan Type: digital ## Description This 7 day meal plan supports optimal thyroid health and is gluten, dairy, and soy free, with optimal levels of iodine and selenium to support healthy thyroid function.It is anti-inflammatory and hypoallergenic. --- title: "Women’s Hormone Balancing Meal Plan" entity: "store" canonical_url: "https://www.verdurewellnessclinic.com/store/womens-hormone-balancing-diet-guide-and-recipes" markdown_url: "https://www.verdurewellnessclinic.com/llms/store/womens-hormone-balancing-diet-guide-and-recipes" lastmod: "2026-06-03T19:48:17.752Z" --- # Women’s Hormone Balancing Meal Plan Type: digital ## Description For hormone imbalances in women, diet plays a major role. This 7 day meal plan targets balanced blood sugar, gut and liver function, as well as supplying healthy fats that are needed to build hormones. The plan is low glycemic (low in sugar and refined carbs), dairy-free and soy-free. --- title: "Dr. Isabel Cieslicki" entity: "team" canonical_url: "https://www.verdurewellnessclinic.com/team/dr-isabel-cieslicki" markdown_url: "https://www.verdurewellnessclinic.com/llms/team/dr-isabel-cieslicki" lastmod: "2026-06-04T23:22:05.952Z" --- # Dr. Isabel Cieslicki Role: Doctor of Chiropractic Credentials: DC, BSc. Providing evidence-based chiropractic care for acute and chronic conditions — helping patients of all ages improve movement, reduce pain, and support whole-body health. Dr. Isabel Cieslicki, DC is a Kitchener-Waterloo chiropractor with years of practice experience. She specializes in neuromusculoskeletal conditions, prenatal chiropractic, pediatric care, and the Webster technique for pregnant women. ## Bio Dr. Isabel Cieslicki graduated from the Canadian Memorial Chiropractic College and has held a practice in the Kitchener-Waterloo region for many years. She also holds an undergraduate degree in Biological Sciences from Brock University. She takes an evidence-based approach and treats acute and chronic neuromusculoskeletal conditions, as well as those looking to improve their movement quality and physical performance. Dr. Isabel knows that the spine and nervous system are involved in many aspects of health — including mood, digestion, organ function, and muscle function. Dr. Isabel has a special interest in working with pregnant women and children, with additional coursework through the International Chiropractic Paediatric Association. She is trained in the Webster technique to support pregnant women with breech babies in a non-invasive and gentle manner, and is also a trained acupuncture provider. Conditions Treated • Chronic neck & back pain Chronic neck & back pain • Knee, hip, and shoulder pain Knee, hip, and shoulder pain • Arthritis & TMJ Arthritis & TMJ • Sciatica & carpal tunnel syndrome Sciatica & carpal tunnel syndrome • Plantar fasciitis Plantar fasciitis • Headaches & migraines Headaches & migraines • Sports injuries Sports injuries Chiropractic care is covered by most private extended health insurance plans. An itemized receipt is always provided. ## Specialties - chiropractic care - back pain - neck pain - prenatal chiropractic - Webster technique - pediatric chiropractic - acupuncture - sports injuries - headaches Booking: https://verdurewellnessclinic.janeapp.com/#/staff_member/22 --- title: "Dr. Janessa Chambers" entity: "team" canonical_url: "https://www.verdurewellnessclinic.com/team/dr-janessa-chambers" markdown_url: "https://www.verdurewellnessclinic.com/llms/team/dr-janessa-chambers" lastmod: "2026-06-04T23:23:07.394Z" --- # Dr. Janessa Chambers Role: Naturopathic Doctor Credentials: ND, BSc. Kinesiology Supporting your body's innate ability to heal through holistic, individualized naturopathic care — because your health is deeply connected to your purpose. Dr. Janessa Chambers, ND takes a holistic, whole-person approach to naturopathic medicine, with special interests in IBS, gut health, and pediatric care. She integrates bioenergetic assessment, acupuncture, and drainage therapy into her practice. ## Bio Dr. Janessa, ND recognizes that there's more to health and wellness than simply improving quality of life and increasing longevity — she recognizes the significant link to purpose. How the state of your health can have bearing on the truly important, really big things of life. Dr. Janessa strives to honour her patients' innate ability to be well and to heal (the Vis Medicatrix Naturae), by coming alongside physiology to offer the support it needs. Through the naturopathic principles of Doctor As Teacher and Preventative Medicine, she advocates for addressing lifestyle factors that get in the body's way. Her holistic assessment regularly includes bioenergetic assessment and testing alongside the comprehensive health intake, focused physical exam, and laboratory testing. This allows her to bring more contextual clarity to each patient's unique health picture. Education & Training Dr. Janessa holds a Bachelor of Science in Honours Kinesiology with a Pre-Health Professions Option from the University of Waterloo, and a Doctor of Naturopathy from the Canadian College of Naturopathic Medicine (CCNM). She has also completed 544-hour Level 1 Polarity Therapy Professional Training (APP), training in Craniosacral therapy, and Biotherapeutic Drainage. Special Interests Dr. Janessa has a special passion for resolving IBS symptoms and supporting gut health, as well as working with children. She also uses Traditional Chinese Medicine-informed acupuncture in her practice. She is honoured to support patients who are ready to make sustainable changes — not just seeking a quick fix. ## Specialties - IBS - gut health - pediatric care - bioenergetic assessment - acupuncture - drainage therapy - women's health - holistic wellness Booking: https://verdurewellnessclinic.janeapp.com/#/staff_member/44 --- title: "Dr. Kristin Spark" entity: "team" canonical_url: "https://www.verdurewellnessclinic.com/team/dr-kristin-spark" markdown_url: "https://www.verdurewellnessclinic.com/llms/team/dr-kristin-spark" lastmod: "2026-06-04T23:20:51.688Z" --- # Dr. Kristin Spark Role: Naturopathic Doctor, Clinic Owner Credentials: ND, BSc., MSCP Helping motivated women go from bloated, burnt out and blah to energized and thriving through evidence-informed naturopathic care. Dr. Kristin Spark, ND specializes in hormonal transitions, digestive health, and women's wellness. She is a Menopause Society Certified Practitioner (MSCP) and clinic owner at Verdure Wellness Clinic in Waterloo. ## Bio Waterloo naturopathic doctor Dr. Kristin Spark, ND, BSc., MSCP helps you go from feeling bloated, burnt out and blah, to energized and thriving, so that you can live a life full of joy and purpose. She enjoys working with motivated women through times of hormonal transitions, such as pregnancy and post-partum, peri-menopause and menopause. Dr. Kristin has a passion for treating digestive conditions and hormonal health concerns. She believes in providing evidence-informed naturopathic medical care, focused on finding root causes of conditions. She uses objective assessments like blood tests, standardized scales, and functional medicine testing to develop a strategic treatment plan specific to your unique needs. Dr. Kristin is a Menopause Society Certified Practitioner (MSCP), making her an expert in guiding women through the menopause transition, from peri-menopause to post-menopause. She also has additional training in sports nutrition, dry needling, cosmetic facial rejuvenation acupuncture, gut health, and HRT, and is qualified to offer hormone replacement therapy (HRT) and vitamin injections. She is a licensed member in good standing with the College of Naturopaths of Ontario. Outside the Clinic Kristin is a mom of two, a wife, and a fur-mama. She loves cycling, hiking, yoga, skiing, gardening, backcountry camping, sailing on Georgian Bay, and exploring nature trails with her family. ## Specialties - digestive health - hormonal health - menopause - perimenopause - HRT - acupuncture - gut health - women's health - vitamin injections - functional testing Booking: https://verdurewellnessclinic.janeapp.com/locations/verdure-wellness-clinic/book#/staff_member/1 --- title: "Dr. Laura Hoffmann" entity: "team" canonical_url: "https://www.verdurewellnessclinic.com/team/dr-laura-hoffmann" markdown_url: "https://www.verdurewellnessclinic.com/llms/team/dr-laura-hoffmann" lastmod: "2026-06-04T23:23:52.992Z" --- # Dr. Laura Hoffmann Role: Naturopathic Doctor Credentials: ND, BSc. Helping people of all ages move from surviving to thriving through personalized naturopathic care focused on prevention, longevity, and healthy aging. Dr. Laura Hoffmann, ND uses an evidence-based approach to help patients reduce pain, manage hormones, and optimize the pillars of health. She has advanced training in HRT and is passionate about healthy aging and metabolic health. ## Bio Dr. Laura Hoffmann, ND helps people become informed about their short and long-term health risks and puts a plan in place for prevention, longevity, and healthy aging — allowing you to move from surviving to thriving. She has a passion for helping people of all ages feel their best and achieve their personal health goals. As a naturopath, Dr. Laura uses an evidence-based approach, looking at lab work to understand and create unique, personalized treatment plans. She utilizes treatments such as hormone replacement therapy, vitamin B12 injections, acupuncture, and more to help her patients live their healthiest lives. Born and raised in Stratford, Dr. Laura completed her Honours Bachelor of Science with a double major in Medical Sciences and Italian Language and Culture. She now lives in Kitchener with her husband and 2 young boys. It is truly an honour to support patients on their path to wellness and serve the Region of Waterloo community. Special Interests • Hormonal health & HRT (perimenopause, PCOS, PMS, endometriosis, fertility, pregnancy, postpartum, menopause) Hormonal health & HRT (perimenopause, PCOS, PMS, endometriosis, fertility, pregnancy, postpartum, menopause) • Healthy aging & metabolic health (blood sugar, cholesterol, blood pressure, weight) Healthy aging & metabolic health (blood sugar, cholesterol, blood pressure, weight) • Acupuncture & pain relief (arthritis, fibromyalgia, insomnia, stress, burnout) Acupuncture & pain relief (arthritis, fibromyalgia, insomnia, stress, burnout) • Lab testing & interpretation Lab testing & interpretation • Vitamin injections (B12, folate, vitamin D) Vitamin injections (B12, folate, vitamin D) Dr. Laura is licensed to prescribe bio-identical hormone therapy, including estrogen, progesterone, and desiccated thyroid. Follow her online at @drlaurahoffmann on Instagram. ## Specialties - hormonal health - HRT - healthy aging - metabolic health - acupuncture - pain relief - vitamin injections - lab testing - perimenopause - menopause Booking: https://verdurewellnessclinic.janeapp.com/#/staff_member/46/ --- title: "Dr. Stacy Burke" entity: "team" canonical_url: "https://www.verdurewellnessclinic.com/team/dr-stacy-burke" markdown_url: "https://www.verdurewellnessclinic.com/llms/team/dr-stacy-burke" lastmod: "2026-06-04T23:22:51.731Z" --- # Dr. Stacy Burke Role: Naturopathic Doctor Credentials: ND Naturopathic Doctor offering evidence-informed, whole-person care at Verdure Wellness Clinic in Uptown Waterloo. Dr. Stacy Burke, ND is a naturopathic doctor at Verdure Wellness Clinic in Waterloo, Ontario, providing integrative health services using an evidence-informed, whole-person approach. Booking: https://verdurewellnessclinic.janeapp.com/ --- title: "Melanie Thomas" entity: "team" canonical_url: "https://www.verdurewellnessclinic.com/team/melanie-thomas" markdown_url: "https://www.verdurewellnessclinic.com/llms/team/melanie-thomas" lastmod: "2026-06-04T23:21:26.345Z" --- # Melanie Thomas Role: Holistic Nutritionist Credentials: CNP, RNCP, ROHP Guiding clients back to optimal health through personalized food sensitivity testing, nutritional evaluation, and decades of holistic wellness experience. Melanie Thomas, CNP, RNCP, ROHP is a holistic nutritionist specializing in food sensitivity testing, nutritional evaluation, and iridology. A graduate of the Institute of Holistic Nutrition with First Class Honours, she brings 20+ years of nurturing experience to her practice. ## Bio Melanie has always been a nurturer — whether raising two daughters or during her 22 years as a child care provider. Fostering an emotionally supportive, intellectually stimulating, and nutritionally nourishing environment has been at the centre of her life for as long as she can remember. After seeking help from her doctor for what he deemed "normal, age-related symptoms" and feeling unsatisfied, she sought the advice of an alternative health practitioner. Armed with new insights into pathogenic interference, food sensitivities, and nutritional deficiencies, she took control of her own health — and saw tangible improvements. That experience ignited her passion. She graduated from the Institute of Holistic Nutrition with First Class Honours, and has since helped hundreds of clients identify food sensitivities, pathogenic interference, and nutrient deficiencies. She has additional training in Energy Medicine, Iridology, Electro-dermal Screening, Clinical Detoxification, Nutrition and Mental Health, Hormones and Endocrinology, and Lab Diagnostics. Services • Food sensitivity & nutritional evaluation (up to 600 foods, pathogenic imbalances, nutrient deficiencies, organ health) Food sensitivity & nutritional evaluation (up to 600 foods, pathogenic imbalances, nutrient deficiencies, organ health) • Iridology assessments Iridology assessments • Children's nutritional evaluations (newborns and up) Children's nutritional evaluations (newborns and up) • Workplace wellness and community seminars Workplace wellness and community seminars Working alongside clients and witnessing their successes is the most rewarding part of Melanie's work. She would love to help you return to health too! ## Specialties - food sensitivity testing - nutritional evaluation - iridology - holistic nutrition - pediatric nutrition - detoxification - hormones - gut health Booking: https://verdurewellnessclinic.janeapp.com/locations/verdure-wellness-clinic/book#/staff_member/8 --- title: "Renee Bisch" entity: "team" canonical_url: "https://www.verdurewellnessclinic.com/team/renee-bisch" markdown_url: "https://www.verdurewellnessclinic.com/llms/team/renee-bisch" lastmod: "2026-06-04T23:23:34.800Z" --- # Renee Bisch Role: Registered Massage Therapist Credentials: RMT Helping clients realize their greatest health potential through skilled therapeutic massage and a genuine belief in the body's miraculous capacity to heal. Renee Bisch, RMT is a graduate of Westervelt College and a member of the College of Massage Therapists of Ontario (CMTO). She has been in practice since 2008 and uses a wide range of techniques to treat musculoskeletal conditions and support active lifestyles. ## Bio Renee Bisch is a graduate of Westervelt College in Kitchener, Ontario and a Registered Massage Therapist with the College of Massage Therapists of Ontario (CMTO). She began her journey in practice in 2008 when she obtained her certification in Reflexology. "I believe the human body is nothing short of miraculous — a truly marvelous gift, and I am fully committed to helping my clients realize their greatest potential in all aspects of health and wellness." With careful assessment, treatment, and use of home care exercises, Renee determines the best treatment plan to meet each client's goals so they can continue to stay active and enjoy their day-to-day lives. Treatment Techniques Renee uses a wide variety of techniques including myofascial work, trigger point therapy, joint mobilizations, autonomic inhibition techniques, deep tissue massage, and stretching and strengthening exercises. Conditions Treated She has experience treating TOS (thoracic outlet syndrome), scoliosis, headaches, tendonitis, frozen shoulder, shin splints, TMJ dysfunction, whiplash, muscle spasms, strains and sprains, low back pain, sports injuries, carpal tunnel syndrome, tennis and golf elbow, piriformis syndrome, and prenatal massage. Massages are available in 30, 45, and 60-minute increments. Outside the Clinic When she isn't helping clients feel better, Renee shops at local farmer's markets and hikes with her Scottish collie, Dante. She also enjoys pickleball, cross-country skiing, camping, cycling, kayaking, and tennis. ## Specialties - massage therapy - myofascial release - trigger point therapy - deep tissue massage - prenatal massage - sports massage - TMJ - low back pain - reflexology Booking: https://verdurewellnessclinic.janeapp.com/locations/verdure-wellness-clinic/book#/staff_member/35