Did that summer bug get you too?

A core value of Naturopathic Medicine is its emphasis on creating optimal Conditions for Health by providing the body with the proper support and resources it needs to strengthen the immune system and fight off pathogens. Practicing healthy habits and choosing nutrients that support healing contributes to a robust and resilient body that is less likely to get sick when you encounter these pathogens. A  focal point on this journey is to optimize what we call the “Determinants of Health.”

Our bodies are designed to live in compliance with the laws of nature in order to help us be healthy and balanced. If we don’t live in accordance with the laws of nature, then the body will compensate. In Naturopathic Medicine, as we approach each individual patient, we ask ourselves: “What is determining this person’s health?” The Determinants of Health are the list of things that influence our well-being and create the Conditions for Health. They include things such as breath, sleep, nutrition, hydration and movement, and become the foundation for supporting the body’s natural healing ability as well as the overall state of health.

The Naturopathic model works to reestablish the Conditions for Health by correcting underlying imbalances and treating the root cause of illness. It is through this correction that we restore health and function of the bodily systems. Although there are many Determinants of Health, let’s look more specifically at the five I mentioned above.

1. Breath Whether we’re talking about air quality or how we breathe throughout the day, breath is an important Determinant of Health. A small, impactful change to improve this Determinant of Health is to focus breathing primarily through the nose. The nose has a built-in filter which helps safely cleanse bacteria and viruses that come into our body each day. What’s more, nasal breathing releases nitric oxide from the paranasal sinuses surrounding the nasal cavity. Nitric oxide is a sterilizer that increases airflow to the lungs, opening up blood vessels that play an important role in homeostasis, respiration, nervous system communication and immune defense. Nasal breathing also helps to engage the diaphragm muscle as we inhale. The primary muscle used for respiration, the diaphragm is an umbrella shaped muscle underneath the lungs that pulls them down as we fill them with oxygen. Using the diaphragm more directly for breathing expands the lungs fully thereby increasing overall oxygen absorption efficiency. But that’s just the beginning! Diaphragmatic breathing also takes down cortisol levels, lowers blood pressure and regulates our nervous system, all of which enhance our immune response.
   

2. Quality Sleep Quality sleep should be a priority and creating sleep hygiene rituals, including a good sleep environment, can help optimize the quality of your sleep. What most people don’t realize is that when you sleep your body releases infection fighting cells and proteins that help defend against illness while reducing stress hormones. High levels of these stress hormones can decrease the efficiency of the immune cell’s ability to kill pathogens leaving you more susceptible to illness and other health issues while proper rest actually enhances the ability of the immune cells to adhere to and destroy cells infected by viruses and other pathogens. Developing healthy sleep hygiene rituals, such as going to bed and awakening at the same time daily or regular exercise, can go a long way in supporting sleep quality. Creating a sleep environment that is comfortable, dark, and cool, with minimal distractions from electronic devices and bright lights, are ideal. And limiting alcohol and caffeine consumption, both of which affect energy levels and sleep, is helpful.  

3. Nutrition  There is no structure in the body or physiological process that is not dependent upon the nutrients we take in from our food, so it’s no surprise that how we nourish our body is an important Determinant of Health: it has a direct impact on the body’s vitality and resilience. The very health of our gut plays a critical role in the strength of our immune system while the health of our digestive system determines the effectiveness of nutrient  absorption. The gut microbiome is made up of a variety of bacteria that not only promote digestive health but also enhance the functionality of other bodily systems, including immunity. Focus on supporting your gut microbiome and you support your immune system as well! A great way to start is by eating 25-35 grams of fiber a day from sources such as fruits, veggies, nuts, seeds, beans and grains. Fiber helps feed the microbiome to create balance within the gut. Another great way to support your gut microbiome is by adding low sugar, fermented foods, such as sauerkraut, kimchi, kefir, kombucha, pickled vegetables and yogurt. Packed with probiotics, they help populate the microbiome with the proper microbes our body needs to create the Conditions for Health.
   

4. Hydration Being well hydrated can improve our body’s defense mechanisms. Your immune system relies on your bloodstream to transport fluid and nutrients while facilitating communication between organs. Blood plasma consists of about 90% water while the lymphatic system transports a clear fluid called lymph, made up of about 90% water too. A well functioning, hydrated lymphatic system helps to remove waste, toxins, abnormal cells, microbes and pathogens from all body tissues. Lymph also helps transport white blood cells that help fight infections throughout the body. The synergistic nature of these two critical systems - immune and lymphatic - make water a critical element for optimal functioning of both. Some tips to help stay hydrated every day include: drinking water regularly throughout the day, keeping alcohol and caffeine to a minimum, investing in a metal or glass (not plastic) reusable water bottle while on the go, and cutting back on processed foods that contain high amounts of harmful additives. Drinking caffeine free herbal teas, or adding fresh fruit or fresh herbs to water, are simple ways to encourage increased fluid intake.  

5. Movement We need movement in order to drive or transport nutrients, hormones, proteins and other substances to the appropriate places in our body requiring them. Due to its impact on circulation, detoxification, and lymphatic flow in the body, movement, or how we use our body, plays an important role in the Conditions for Health. There is a direct correlation between increased blood circulation of immune cells in the body and the enhancement of the immune system’s defense activity. Movement also serves a critical role in clearing waste and toxins from the body through sweat, breath, blood, lymph, stool and urine. Stay active and find a way to get 15-30 minutes of movement every day. Even simply taking a walk can have huge benefits!

Five Determinants of Health and a few simple and actionable changes that can have significant impacts on creating the Conditions for Health. Being aware of how these simple aspects of daily life affect the overall picture of health can be a launchpad for small, yet impactful, lifestyle changes. When you’re taking that brisk walk in the morning (Movement) make sure you are breathing through your nose (Breath). While packing up lunch make sure it includes a piece of fruit (Nutrition) and toss a few cucumber slices into your glass water bottle for the commute (Hydration). Create healthy sleep hygiene rituals by enjoying a cup of chamomile tea (Hydration) while journaling then crack the window slightly for cool air in your TV-free bedroom (Quality Sleep). Building a strong and resilient body will help prevent you from getting sick and aid in shorter recovery periods when you do. 

If you want to dive more deeply into your own unique challenges, or look at ways to create the Conditions for Health for yourself, give us a call. As we like to say: healing begins with being heard. We are ready to listen.

To learn more about Dr. Garcia, check out her bio here. To schedule an appointment with one of our naturopathic doctors, head to our booking page!