Author: Dr. Christopher Jardine Naturopathic Doctor
Date : June 2nd, 2025
-
Here are My Top 10 inflammatory foods I commonly observe in practice. Ranked from highest to lower levels of inflammation, along with the specific inflammatory symptoms they tend cause:
1. Gluten (Wheat, Barley, Rye)
- Symptoms: Bloating, diarrhea, constipation, joint pain, eczema.
- Reason: Gluten can trigger an immune response in individuals with gluten sensitivity or celiac disease, leading to inflammation in the gut and other systemic issues.
2. Dairy (Milk, Cheese, Yogurt)
- Symptoms: Acne, bloating, diarrhea, joint pain, eczema.
- Reason: Dairy can cause inflammation in some individuals due to lactose intolerance or sensitivity to casein, leading to skin issues and digestive disturbances.
3. Refined Sugars (Sweets, Sodas, Processed Foods)
- Symptoms: Acne, headaches, joint pain, eczema.
- Reason: High sugar intake can lead to increased insulin levels and inflammation,
exacerbating skin conditions and causing systemic inflammation.
4. Alcohol
- Symptoms: Headaches, bloating, joint pain, diarrhea.
- Reason: Alcohol can irritate the gut lining and promote inflammation, leading to digestive issues and exacerbating existing inflammatory conditions.
5. Artificial Additives (Preservatives, Colorings, Flavorings)
- Symptoms: Headaches, bloating, eczema.
- Reason: Some artificial additives can provoke inflammatory responses in sensitive individuals, leading to various symptoms.
6. Trans Fats (Fried Foods, Margarine, Baked Goods)
- Symptoms: Joint pain, headaches, bloating.
- Reason: Trans fats are known to increase inflammatory markers in the body and can worsen symptoms of inflammation.
7. Processed and Red Meats (Sausages, Bacon, Beef)
- Symptoms: Joint pain, headaches, bloating.
- Reason: These meats contain advanced glycation end products (AGEs) and can promote inflammation in the body, particularly in the joints.
8. Eggs
- Symptoms: Acne, bloating, joint pain.
- Reason: Some individuals may develop sensitivities to egg proteins, leading to inflammation and skin reactions.
9. Nightshade Vegetables (Tomatoes, Potatoes, Eggplants, Peppers)
- Symptoms: Joint pain, eczema.
- Reason: Nightshades contain alkaloids, which can trigger inflammation in sensitive individuals, particularly those with autoimmune conditions.
10. Soy Products (Tofu, Soy Sauce, Edamame)
- Symptoms: Bloating, joint pain, headaches.
- Reason: Soy can cause allergic reactions or sensitivities in some people, leading to inflammation and digestive issues.
Conclusion
While individual responses to these foods can vary, many people may experience inflammatory symptoms when consuming one or more of these items. It’s essential to consider personal sensitivities and consult your naturopathic doctor for personalized dietary recommendations. An elimination diet may help identify specific triggers for inflammation in individuals.
Author: Dr. Christopher Jardine Naturopathic Doctor
Date : June 2nd, 2025
-
A Step-by-Step Guide to an Elimination Diet
If you have been or ever been experiencing symptoms like bloating, joint pain, eczema, or headaches, an elimination diet might be just what you need to uncover the root causes of your discomfort. As a Doctor of Naturopathic Medicine, I’m here to guide you through executing an Elimination Diet to help find the root cause of your problem.
What is an Elimination Diet?
An elimination diet is a structured approach to identify food sensitivities and intolerances. By removing certain foods from your diet for a period and then gradually reintroducing them, you can pinpoint which foods may be causing inflammation and other symptoms. This process not only helps you feel better but also empowers you to make informed dietary choices moving forward.
Step 1: Prepare Your Mind and Body
Before you begin, take a moment to set your intentions. Reflect on your health goals and the symptoms you want to address. Remember, this is a journey of self-discovery and healing. Gather supportive resources, such as a food diary or a journal, to track your symptoms and feelings throughout the process.
Step 2: Identify the Foods to Eliminate
In an elimination diet, we focus on the top 10 inflammatory foods known to cause various symptoms:
1. Gluten (wheat, barley, ryes, pelt, durum, couscous, semolina, farina, farro, kamut, einkorn, wheat berries, bulgur, wheat bran, wheat starch, wheat germ, emmer, and graham flour)
2. Dairy (milk, cheese, yogurt)
3. Eggs
4. Refined Sugars: (sweets, sodas, processed foods)
5. Soy Products: (tofu, soy sauce)
6. Alcohol
7. Nightshade Vegetables: (tomatoes, potatoes, peppers, eggplants, Cayenne pepper, paprika, chili powder)
8. Artificial Additives: (preservatives, colorings, flavorings)
9. Processed Meats: (sausages, bacon, deli meats)
10. Trans Fats: (fried foods, margarine, baked goods)
Step 3: Eliminate for 2-4 Weeks
Now that you know what to avoid, it’s time to act! For the next 2 to 4 weeks, eliminate all
the identified foods from your diet. Focus on whole, unprocessed foods that nourish
your body. Here are some delicious options:
- Fruits and Vegetables: broccoli, cauliflower, carrots, sweet potatoes, yams, eddoes,
cassava, pumpkin, squash, mango, apple, blueberries, watermelon, beet root.
- Whole Grains: Quinoa, brown rice, oats (gluten-free options)
- Lean Proteins: Chicken, fish, legumes, almonds, Brazil nuts, walnuts, pumpkin seeds,
sunflower seeds, sesame seeds.
- Healthy Fats: Avocado, avocado oil, olive oil, coconut oil
Make sure to read labels carefully to avoid hidden sources of these inflammatory foods.
Planning your meals ahead of time can also help you stay on track.
Step 4: Monitor Your Symptoms
During this elimination phase, keep a food diary to track what you eat and any
symptoms you experience. Note how you feel physically and emotionally. This record
will be invaluable when you start reintroducing foods later on.
Step 5: Gradually Reintroduce Foods
After the elimination phase, it’s time for the exciting part: reintroducing foods one at a
time! This phase allows you to identify which foods may be causing your symptoms.
Here’s how to do it:
1. Choose One Food at a Time: Select one food from the elimination list to
reintroduce.
2. Test for 3-5 Days: Consume the food in its whole form for 3 to 5 days while
monitoring your symptoms closely.
3. Observe Your Body: Pay attention to any changes in your body or symptoms. If you
notice a reaction, it’s likely that this food is a trigger for you.
4. Record Your Findings: Document your observations in your food diary to help you
make informed decisions.
Step 6: Reflect and Adjust
After you’ve reintroduced all the foods, take time to reflect on your findings. Which foods
caused symptoms? Which ones did you tolerate well? This knowledge is powerful! You
now have the tools to make dietary choices that support your health and well-being.
Step 7: Seek Support
Remember, you don’t have to do this alone! If you have questions or need guidance,
consider your naturopathic doctor. We can provide personalized advice and support
throughout your journey.
Conclusion
An elimination diet can be a game-changer in identifying food sensitivities and reducing
inflammation. Embrace this journey with an open mind and heart and remember that
every step you take brings you closer to feeling your best.
Author: Dr Ye Yin Rong (Chiropractor, RMT, Acupuncture provider)
Date : June 21st, 2024
-
Can Perfect Sitting Posture Hurt You? Ergonomic Tips From A Chiropractor
Ergonomics is the study of people in their working environment. As a Chiropractor, I see patients from so many different fields of work. You might think that most of my patients work physically demanding jobs, however the truth is that anyone, even those who sit at a computer all day, can fall victim to work-related pains, strains, and injuries.
Prevention is key when it comes to work injuries. Not unlike Blue-collar workers getting repetitive strain injuries, working at your desk and maintaining the same posture, whether poised or slouched, can cause muscular strains, aches, and pains. Here are some common mistakes that I have seen causing pain in my patients, and some tips to prevent that pain from striking.Improper Chair Positioning
I always recommend that my desk-working patients invest in an ergonomic chair. It sounds expensive, but you don’t necessarily have to spend big bucks to find a good chair. Key features to keep an eye out for when looking to buy a new chair include:
a height adjustable feature,
an armrest height adjustable feature,
a headrest,
and an adjustable backrest angle.
When sitting at your desk, your chair should be pulled as close to the desk as possible, so that your elbow can rest on the armrest. This will decrease tension in the shoulders. The armrests should be at a height that supports your elbows comfortably at a height where your elbows naturally fall when your arms are to your side at a 90-degree angle or larger. The armrest should be adjustable so that it clears under the table so that it can slide under the table to allow your chair to be as close to the table as possible. This allows your upper back and neck to lean back into the backrest and headrest for support. The backrest angle should be adjustable so that you can change positions, to relieve tension in your back from sitting for long hours.
Static Sitting
Even the most optimal position for a prolonged period of time can cause muscular strains and tension. I recommend my patients set an alarm on their phones every 1 hour, to check in with their bodies, to see if they’re holding stress anywhere, and to take note in order to relax those areas. Better than anything, I recommend getting up and walking around to give those postural muscles a break and give your joints some movement for lubrication. Go for a sip of water in the kitchen, by placing your water bottle in the next room so that it forces you to get up. Remember, movement is medicine!
Laptop and Monitor Height
The top of the monitor or laptop should be 10-15 degrees below eye level. I find that most people use their laptops too low, causing them to slouch forward. This can be solved by purchasing a laptop stand. I have also noticed over the years that most people have their monitor heights too high, causing them to look up and strain their neck muscles. If your monitor cannot adjust, elevate your chair, and add a footrest as an alternative. If you want ergonomics on a budget, use household items around the house such as Amazon boxes or books to elevate your laptop. Just make sure you also get a separate external keyboard when elevating the laptop, so that you’re not using your shoulders to hold up your arms to the laptop. With the right monitor height, you can sit back (or stand), relax, and work comfortably at your workstation.
There are more things to consider such as lighting, seat pan angle, footrest height… However, by considering these three changes alone, it will make a notable difference.
Author: Gary Singh (Athletic Therapist)
Date : April 25th, 2024
-
There seems to be a lot of debate over whether to use heat or cold for injuries. There are many who go by the RICE method of Rest, Ice, Compression, and Elevate. While many traditional beliefs swear by the heat. Both are right, but there is a time and place for everything of course.
What does cold do?
Putting an ice pack on your body causes changes that inevitably can decrease your pain. Cold can decrease our perception of pain. Applying cold to an injury site can temporarily slow down the function of our nerves. So when we are normally hurt our body sends pain signals from the injury site to our brain to signify that something is wrong. With ice applied to an injury, pain signals are slowed, so a person may perceive less pain. This reaction usually varies from person to person and it is important to know that ice may not block out all the pain, but the idea is it can decrease the pain.
Cold can also decrease blood flow to the area of an injury which can be helpful in some instances. Sometimes when we are injured, whether we strain a muscle like a bicep or sprain a ligament like in the ankle, fluid can start to build up in the injury area, this includes blood and other bodily fluids. Cold can slow down the blood flow and therefore limit the amount of fluids and swelling.
Because cold slows down our blood flow, that may be an undesirable effect in certain instances. When we are injured our body sends platelets and other molecules that help repair the structures that are damaged. Slowing down blood flow with an ice pack can therefore be damaging as the body is not able to adequately begin that repair process.
What does heat do?
Heat works by helping to relax the muscles in the area it's applied to. The heat applied to the skin can stimulate the pain receptors in a way that helps to release chemicals that will cause muscles to relax.
If cold causes a slowing down of blood to the area, heat does the opposite, increasing blood flow to an area. With blood travels oxygen and other healing factors that can promote the healing of an injury.
That being said, increasing blood flow to an injured area may not be a desirable effect. When you have an injury because blood vessels are torn, increasing blood flow to an area can cause an increase in the fluids and blood that are leaked out into the surrounding tissue. This could cause increased swelling, more pain, and a decreased healing time.
Time and a place
Typically ice is best during the acute stages of an injury. The acute stage is the time it takes your body to start repairing, this usually lasts 1-3 days. Allow the body some time to start the repair process. If the pain is unbearable starting to ice sooner is not the end of the world.
Heat is no good while the body is still healing allowing, 3 days of time after an injury before starting to heat.
Chronic pain
Heat is best for chronic pain (meaning pain that persists over a long period). There's no bad time for heat with chronic pain, even if you re-tweak a chronic injury, if the original injury was a while back, heat won't hurt. Ice may help to reduce pain, but heat may be more effective in promoting healing.
Preference
Ultimately as long as you follow the rule of no heat for the first 3 days, it will be up to whether you prefer the cold or the heat. Both can aid you on the journey to a pain-free life.
Still unsure, get in touch with one of our many healthcare practitioners and we can help you on the journey.
Which do you prefer?
Book a consultation with our Athletic Therapist now to learn more.
Author: Gary Singh (Athletic Therapist)
Date : May 23rd, 2024
-
Whether you have sprained your ankle in a pothole or strained a muscle helping your friends carry furniture when they move, you may have sought out treatment from a healthcare professional.
You may have seen a chiropractor, massage therapist, physiotherapist, osteopath, or naturopathic doctor to help solve your pains and injuries.
At some point, you may have had some hands-on treatment. This can be described as passive treatment as your job as the patient is mostly passive, in this case lying on the table and likely gossiping or telling a nail-biter of a story.
Active treatment involves more activity from you as the patient. This usually can come in the form of exercise, like stretching and strengthening techniques.
Why is active treatment important?
Being active in your treatment allows your body to create adaptations that should limit and prevent you from continuing to feel pain. This is important because after an injury you often have to go back to work or continue with your lifestyle. That will require some level of strength and flexibility in your body. It’s important to build these things up to prevent re-injury.
Passive treatment can be great for flexibility but even that has its limitations. Passive treatment is the best method for helping you build strength. If you have injured your back, for example, it may be painful to bend over or lift objects. Passive treatment will allow your body to be more relaxed and help with flexibility but strength is something that actively needs to be worked towards.
Whether you need to return to work which may involve some lifting or you have an office desk job and you still want to go home and lift your kids without having issues, building strength is vital in order to prevent your back from getting hurt further.
Book now with one of our many specialists who can help you with your needs, however demanding those needs may be.
Book a consultation with our Athletic Therapist now to learn more.
Author: Dr. Christopher Jardine (Naturopathic Doctor)
Date : May 15, 2024
-
When it comes to Omega-3 fish oil supplements and their potential benefits for ADHD, it's important to understand the role of both EPA and DHA. Let's dive into how each of these fatty acids can assist in managing ADHD symptoms:
High EPA Omega-3 Fish Oil:
Eicosapentaenoic acid (EPA) is known for its anti-inflammatory properties and its ability to support mood regulation. Research suggests that individuals with ADHD may have lower levels of EPA, which can contribute to inflammation in the brain, mood swings and emotional instability. By incorporating a high EPA Omega-3 fish oil supplement, you can decrease inflammation and help promote a more stable and positive mood, potentially reducing ADHD-related emotional challenges.
High DHA Omega-3 Fish Oil:
Docosahexaenoic acid (DHA) is critical for brain development and function. DHA plays a vital role in supporting cognitive function, memory, and learning. Studies have shown that individuals with ADHD have lower levels of DHA, which can impact attention span and focus. By incorporating a high DHA Omega-3 fish oil supplement, you can provide your brain with the essential nutrients it needs to enhance cognitive abilities and improve attention.
When to Use EPA or DHA:
While both EPA and DHA offer unique benefits, finding the right fish oil supplement with the correct dose of EPA or DHA, is important in ensuring that you are addressing your current challenges of ADHD by either decreasing inflammation, supporting mood regulation, or improving cognitive function, and attention span.
Remember, everyone's needs may vary, so it's always a good idea to consult with a Naturopathic Doctor to determine the best approach for your specific situation and embark on a journey towards improved cognitive function, focus, and mood regulation for ADHD.