Kyle Buchanan's Blog

Not to start to bluntly today. BUT. You know what sucks? Discomfort. 

That feeling you get when you’re doing something challenging—something you know will move you closer to your goal—but instead, it makes you want to rip your hair out and quit. Walk the F away.

Discomfort is cringey and skin-crawly and messy and gross and all the things that make you want to scream.. And because of that - it’s easy to avoid. To distract yourself. To stop altogether.

But here’s what I want to say: discomfort is where the magic happens. It’s part of the process. And today, we’re going to talk about why it’s worth sitting in it—even when you’re ready to throw in the towel.

Discomfort can be Many Things 

Discomfort can be many things, because it shows up in so many ways. Maybe it’s:

Writer’s block: Sitting down to create something, overthinking every word, deleting, starting over, and hating all of it.

Exercise: Setting your alarm early, laying out your gym clothes, and then… hitting snooze because getting out of bed feels impossible.

Learning a new skill: Making mistakes, getting it wrong, and feeling like you’re just bad at it.

Tough conversations: Knowing you need to bring something up with someone, but feeling so uncomfortable that you just… don’t.

No matter how it shows up, discomfort makes you want to stop. To walk away. To take a break. And honestly, that’s human. I’ve done it, too.

But today, I want to look at it differently. Instead of running from it, let’s see what happens when we lean in.

My Monday of Discomfort

Let me tell you about my Monday. I was working on a big project I’m launching next month (I’ll tell you about it soon, promise). It’s a project that requires a lot of creative thinking, and I’d set aside the day to really dive into the content.

And… nothing. I hit a wall. Actually, it felt like I hit a thousand walls. I overthought every idea, hated what I was creating, and spent way too much time doubting myself. By the end of the day, I was frustrated, exhausted, and convinced I’d wasted my time. And I wanted to run and call saying thank you for this opportunity but it’s a pass…. 

But I didn’t waste my time. And I didn’t call and bail…

The next day, I woke up with so much clarity, energy, and new ideas. And I know that wouldn’t have happened if I’d given up on Monday. That day of sitting in discomfort—of pushing through when nothing was working—was what set me up for a breakthrough.

The SUCKY truth: Discomfort Is Part of Growth

Here’s the thing: discomfort isn’t just part of life—it’s necessary for growth. And there’s even science to back this up.

There’s a concept called hormesis, which is basically the idea that a little bit of controlled stress can make us stronger. It’s like the saying: “Pressure makes diamonds.” Here’s a few examples of hormesis in action - all of which makes our bodies STRONGER. 

1. Exercise

When you work out, your muscles experience tiny tears, and your cardiovascular system gets pushed harder than usual. It’s stressful, yes—but that’s the point. In response, your body rebuilds stronger muscles, denser bones, and a more efficient heart and lungs.

The key here is balance. Too much stress leads to injury or burnout, but the right amount builds resilience.

2. Cold Exposure

If you’ve ever done a cold plunge or taken a cold shower, you know it’s uncomfortable. But cold exposure triggers norepinephrine, a hormone that improves focus, mood, and alertness. It also activates cold shock proteins, which protect your cells and make them more resilient.

Over time, cold exposure boosts circulation, metabolism, and even your ability to handle stress.

3. Heat Exposure

On the other side of the spectrum, heat (like in a sauna) also strengthens the body. It releases heat shock proteins that repair damaged cells and improve cellular resilience. Regular sauna sessions can lower blood pressure, improve circulation, and even promote longevity.

4. Fasting

Fasting or calorie restriction is another example of hormesis. It pushes your body into survival mode, triggering processes like autophagy—a cellular cleanup system that removes damaged cells and regenerates healthier ones.

Short-term fasting can improve blood sugar stability, reduce inflammation, and strengthen resilience over time.

Why Mental Discomfort Is Just as Important

Just like physical stress makes your body stronger, mental discomfort makes your mind stronger. It teaches you to sit with frustration, push through resistance, and show up even when it’s hard.

And I get it—when you’re in it, it’s easy to feel like you’re failing. Like you’re wasting time. But you’re not. Discomfort is not wasted time. It’s not empty space. It’s the messy, necessary work of growth.

Leaning Into Discomfort

Here’s what I want to remind both you and me:

Discomfort is part of the process.

Resistance doesn’t mean you’re failing—it means you’re trying.

The messy moments are where the real growth happens.

So, when discomfort shows up, lean into it. Let it be messy. Hear the doubts, the inner critique, the voice that tells you to quit—and move forward anyway. Because that’s where the magic happens.

Final Thoughts

Discomfort is hard. It’s frustrating. But it’s also the thing that helps you grow stronger, more resilient, and more capable than you thought you could be.

So the next time you feel stuck, overwhelmed, or ready to quit, remind yourself: This is part of the process. Discomfort is where growth happens.

Wear your discomfort like a badge of friggin honor. Keep showing up, even when it’s hard. 

You’ve got this.

We’re in the thick of January—the “slog” of the year. Maybe you’ve made resolutions, maybe you haven’t. Maybe you’ve already tossed them in the garbage and lit a match. . .

Either way, this time of year brings its own pressures. Everywhere you look, there’s a “new year, new you” message, telling you to be a better version of yourself. And honestly, it can be a lot.

Rather than adding to that pressure, let’s simplify. Sometimes, when life feels overwhelming, it helps to boil things down to two basic options.

You’ve probably heard someone say, “There are two types of people in the world…” Now, there are never just two types of people in the world, but generalizations like that can make things feel a little more digestible, right?

In the same way, I want to offer you a way to simplify your thinking in moments of stress or overwhelm—a way to boil it all down to two choices. And it’s as simple as asking yourself this:

Am I coming from love, or am I coming from fear?Why Love vs. Fear?

When we’re overwhelmed, stressed, or uncertain, fear often sneaks in and starts running the show. It’s human, but it can snowball quickly before we even realize it.

Think about those moments when the “what ifs” pop up:

What if I fail?

What will they think of me?

Maybe I’m not ready yet.

Fear doesn’t always look obvious. It wears a lot of disguises:

Procrastination—delaying something because the thought of starting feels too daunting.

Perfectionism—waiting for things to be flawless before sharing them (which means you might never share them).

Overthinking—playing out every worst-case scenario before you’ve even begun.

People-pleasing—saying yes to things you don’t want to do, just to avoid conflict.

For me, fear often shows up as over-rehearsing. I’ll go over something too many times because, at some level, I don’t trust myself to get it right once I’m in the moment.

At the end of the day, fear feels bad. It’s restrictive and exhausting. It’s the voice that says, “Stay small. Stay safe.”

What Does Love Look Like?

Coming from love feels entirely different. It’s warm, expansive, and encouraging. Love slows things down and reminds you that it’s going to work out in the way it’s meant to.

Love doesn’t demand perfection. It doesn’t rush you or make you feel like you’re failing. Instead, it invites curiosity:

What if this works out better than I imagined?

What’s one small step I can take today?

Love can look like:

Taking a deep breath before reacting.

Setting boundaries to protect your energy and time.

Encouraging yourself instead of tearing yourself down.

Celebrating small wins instead of waiting for the “big” moments.

Trusting the process, even when it feels messy.

When you come from love, you’re not only more compassionate with yourself—you’re also better equipped to handle challenges. Neuroscientists have found that fear activates the fight-or-flight part of your brain, which shuts down creativity and problem-solving. Love, on the other hand, engages the part of your brain that helps you stay calm, focused, and open to possibilities.

How to Practice Coming From Love

This isn’t about banishing fear entirely. Fear is human and normal. But you can notice it when it shows up and choose to come from love instead. Here are two simple ways to practice:

Pause and Reflect
When you catch yourself overwhelmed, overthinking, or holding back, take a mental timeout. Ask yourself: Am I coming from love, or coming from fear? Sometimes, just identifying it is enough to shift your mindset.

Set a Daily Intention
Each morning, before diving into your to-do list, set an intention to come from love. Write it at the top of your planner, stick it on a Post-it, or simply say it to yourself. For me, I write “COME FROM LOVE” at the top of my daily list as a reminder to approach the day with compassion—for myself and others.

Why It Matters

When we come from love, we stop being so hard on ourselves. We see mistakes as part of the process instead of a sign of failure. We approach life with curiosity instead of judgment, and we start to trust that everything is working out as it should.

And the best part? That energy doesn’t just stay with us. It radiates outward, affecting how we show up in our relationships, how we speak to others, and how we navigate the world.

So as you move through this year, ask yourself: Am I coming from love, or am I coming from fear? And remember, life feels so much better when we come from love.

Here’s to a great year ahead. Here’s to you.

Before we start - hello! I hope you had a great February, and happy March! This article below is one I wrote for Boiron Canada, a company I’ve been using since I was a kid and hold in high regard. The article can be found on their site, but I wanted to include it here as well. Please enjoy, and as always - thank you for taking the time

t’s that time . . . we’re in the part of winter where many of us have, frankly, lost our patience with cold weather and gloomy days. We’re troopers at first - the snow is cute, it’s nice to stay in and be cozy (or so we tell ourselves!). But as the days and months go on, even the most wintery of us can start craving a little sun and warmer weather. 

And so what do we Canadians do at this time of year to keep our sanity? We travel!

And with so many of us travelling, especially with March Break around the corner, I thought it’d be a good opportunity to talk about some Do’s & Don’ts when it comes to Healthy Travel. Because our time away can be so short and so precious, we deserve to feel our absolute best. The last thing we want is to feel crummy, tired or rundown when we’re away. 

So with that - here are four Do’s & four Don'ts when it comes to healthy travelDO: Hydrate on Travel Days 

Hydration is always important, but especially on the days when you’re getting on a plane and flying. Airplanes are generally maintained at significantly lower humidity levels than we’re used to, and this reduced humidity can accelerate dehydration, contributing to dry nasal passages and increased susceptibility to airborne pathogens like the common cold. Beyond that, if you’re changing time zones and want to reduce feelings of jet lag, studies have shown that drinking plenty of water can help reduce the symptoms of jet lag, including fatigue and headaches. (1)

So hydrate as best you can before and during your flight. Normally, those little cups of water they serve on the plane aren’t enough, so pack a water bottle you can fill before flying or buy a bottle of water at the airport. (2) One additional hack I normally do is adding single serving electrolyte packets to each bottle of water, which can help boost hydration..

DO: Prepare for the Unknown 

Travel means new foods, new drinking water, new time zones, new bathrooms - it’s wonderfully exciting but also can bring potential troubles. So rather than fear the unknown, just go prepared! Here are three homeopathic go-tos that I carry with me to cover my bases. 

Nux Vomica Compose: this is one of my favourites for so many reasons, but especially when I travel for the moments I’ve overindulged in food (or wine, it’s vacation after all!).  This is formulated for indigestion and occasional stomach discomfort (pain, cramps, nausea, vomiting, heartburn, eructation, gastric reflux, flatulence, bloating and headache).  For this, dissolve 5 pellets under the tongue, and take 3 times a day or as directed by your health care practitioner. 

Cocculus Indicus Compose: if there’s jet lag involved, this has been formulated to help relieve temporary disorders associated with jet lag like fatigue, sleep disturbances, nervousness, headache and digestive disorders. For this one - I’ll take on the day before travel, again on the day of just before getting on the plane and then at the onset of jet lag symptoms once at the destination. 

Arnica Compose: Travel days can mean a lot of sitting and uncomfortable seats. And as my lower back often starts acting up on long flights, I find this to be a gentle option (compared to conventional pain meds) to offer relief.  Arnica compose is a homeopathic for the relief of muscle and joint pain, is safe for the whole family and can be taken as needed.

DO: Pack Protein-Rich Snacks

I think we’d all agree that the price for snacks at the airport is a small fortune. Personally, I’d rather save my money for the trip itself! Add to that - the choices at the airport concession stands are tepid at best, and also relatively low in protein. Packing protein-rich snacks beforehand is a great way to save money and stay fueled for long travel days. Some of my favourite choices are protein bars (with under 10 g of sugar), raw nuts and seeds, and individual protein powder packets that I can easily add to my water. 

DO: Support Your Gut for Travel Changes 

There’s nothing worse than travellers' diarrhea. In addition to the homeopathics mentioned above, I tend to travel with a kind of probiotic (though technically classified as a yeast) called Saccharomyces boulardii. This yeast has been shown to be incredibly beneficial when it comes to preventing traveller's diarrhea (3), as well as reducing symptoms should you get sick. It’s widely available from various companies as a stand-alone ingredient. 

DON’T: Restrict Yourself Unnecessarily on Vacation 

We can all be so hard on ourselves, and for some of us, that may mean being very structured with the foods we eat. While this can be a good thing, if it means you’re highly restrictive and self-critical when it comes to indulging once in a while, it can be a slippery slope to something that’s not serving you. I would strongly encourage you to give yourself grace on vacation, enjoy new and delicious foods without guilt, and without unnecessary restrictions. New experiences and occasional indulgences can be medicine too! 

DON’T: Worry Excessively About Getting Sick

This is an important one and can easily consume many of us - worrying about getting sick before or during our time away. Ironically, this can just lead to chronic stress which actually has a down-regulating effect on our immune system! (4)

If you want to be proactive, consider having Boiron’s Oscillococcinum on hand and take it whenever you feel any flu-like symptoms coming on. I also pack a few of these when flying in case I’m sitting next to someone who is coughing and sniffling the entire flight!

DON’T: Be Glued to Your Phone on Vacation

While Instagram is great, it's important not to let the urge to constantly capture and share moments distract us from fully immersing ourselves in our vacations. Remember, your mobile phone will always be available, but the precious moments of your getaway are fleeting. Taking digital breaks, particularly during vacation time, can be a very healing thing.

DON’T: Forget to Move on Travel Days 

Travel days can mean lots of sitting  - both at the airport and on the plane - and the last thing we want is to arrive at our destination sore and achy. So as often as possible, get some movement in - whether that’s stretching before getting on the plane, taking standing breaks on long flights or even do some light squats here and there!

Bon voyage! 

It’s that time of year! The snow is falling, the holiday music is coming on, and the sniffles and the sneezes always seem to be just around the corner!! So yes, it’s the holiday season but - bah humbug - it’s also cold and flu season. But not to worry! I’ve got you covered.

 

We’re constantly rubbing shoulders with all sorts of organisms, whether we breathe them in, swallow them, or have them hanging out on our skin. The question is whether these bugs turn into full-blown issues…and that answer lies in the strength and ability of our immune system.

 

So today - we’re showing our immune system some love. I’m going to share my top 6 tips for supporting immunity on a daily basis so we feel as great as we can all winter long. And if we happen to catch a little something, I’m going to share my top 3 tips for that too. Let’s get rolling!

Support the Gut

I can’t stress how important this is. It’s easy to discount our digestive system when thinking about immunity, but it really is the number one place to start. Your gut plays a pivotal role in fostering a robust immune system, with about 70% of it residing in the gut in something called gut associated lymphoid tissue, or “GALT.”(1) The digestive system isn't just about breaking down food; it's a bustling hub where trillions of microorganisms, collectively known as the gut microbiota, thrive. It’s these little microbes that have a huge impact on our immune function in so many ways; whether helping train our immune system (2), influencing the production of antibodies or helping to regulate inflammation. I can’t stress how vital a healthy gut is for a healthy immune system, and it’s why digestive healing is a key pillar in my clinical practice. 

 

How do we support our gut on a daily basis? It’s a two-factor approach - we want to limit the things that damage the gut (like stress, processed sugar, alcohol and excessive caffeine), and add in the things that promote optimal gut health and bacterial diversity. These foods include bone or veggie broth, mushrooms, omega 3, soluble fibres like chia and flax and fermented foods like sauerkraut, miso and kimchi.

Keep on Top of Your Vitamin D

I know . . . Kyle talking about Vitamin D again!!??!  But here’s the thing - I couldn't in good conscience write an article about immunity without including this pivotal immune-enhancing vitamin. Sadly, this is a vitamin many of us are still deficient in, and as a deficiency can make you more susceptible to infections (3) - this is a crucial piece of information, not to mention validation for my inclusion of this point.

 

Pro Tip: If you tend to keep forgetting about your Vitamin D, keep it out where you can see it, preferably near something you habitually go to every day - like the coffee maker or the fridge. This will help ensure you remember to take it - there’s even a term for this, it’s called “habit stacking,” pairing a new habit (like the daily Vitamin D) with a pre-existing habit (like making your morning coffee).  

Include that Zinc

Zinc is one of the unsung heroes of our immune system, pulling the strings behind the scenes to keep us safe from infection. It’s this magical modulator that tinkers with almost every aspect of our immunity, and also helps to provide balance to our immune system. (4)

 

So try to include zinc rich foods this winter - pumpkin seeds, poultry and oysters are some of my favorite sources. But here’s where I loop in digestion again! For zinc to be properly absorbed from the foods we eat, we need adequate amounts of stomach acid and unfortunately, many of us unknowingly deal with hypochlorhydria (or low stomach acid) without even knowing it. 

 

So here’s a tip to ensure better digestion and zinc absorption. Take a few deep breaths before you eat (you digest more efficiently in a calm state), incorporate apple cider vinegar or lemon juice either before your meals, or with your meals to support stomach acid production (*please note, if you are dealing with an active ulcer, these tips are not for you!), or consider taking digestive bitters before meals. All of these help to prime your digestive system and help to encourage stomach acid secretion. 

If You Do Feel Something Coming On . . .

We all know that feeling where “somethings not quite right,” where you feel a little off, maybe it’s the flu? Maybe it’s not? But either way…something’s up. It’s that in between feeling we all know well. Whenever this comes on, or even if I do happen to catch something a bit more obvious, my go-to all winter long is Boiron’s Oscillococcinum.

 

Oscillococcinum is a homeopathic medicine, used for the relief of flu-like symptoms (like body aches, headaches, fever and chills); it also helps reduce the duration of flu symptoms, and I continue to find it incredibly effective for both myself, and my clients. And unlike other flu medications - Oscillo does not cause drowsiness or sleeplessness, and is suitable for the whole family: Adults, children and infants. 

 

How I recommend taking it: at the onset of symptoms, dissolve the entire content of 1 tube of pellets, and then repeat twice at 6-hour intervals. 

For infants 0-2 years old:dissolve the content of one tube in water before administering.

For Sore Throats

If you do happen to catch something and are dealing with that terrible sore throat feeling (which really is just the worst), there is a brand new spray to the Boiron Line Up!

 

Echinalia* helps to relieve sore throats, irritations and mouth ulcers. It’s a plant-based formula that includes Echinacea angustifolia and Greater Plantain Mother Tinctures. It has a pleasant fresh aroma to it and a purposeful long nozzle to allow for local and targeted application. And when your throat is sore, you definitely want targeted relief. Suitable for adults and kids six years and up. 

 

How to: 1-2 sprays, up to six times per day. Reduce with improvement. 

Rest, Rest, Rest

Just like the Vitamin D, I couldn’t look myself in the mirror if I didn’t include rest in this article. Rest is essential to support overall immunity. In fact, poor sleep can make you more susceptible to catching something you’re exposed to. (5) So as an immune-supportive, preventative measure, make sleep a priority. 

 

Beyond that though - if you do happen to get sick, please, please, please - stop and sleep. We are all so incredibly hard on ourselves, and push ourselves too hard trying to help everyone else. But in order for your body to heal, and heal efficiently, rest is key. 

 

Sleep is like the ultimate repair shop for your immune system. While you snooze, your body cranks up the production of infection-fighting antibodies and immune cells, gearing up to kick those germs to the curb. It's also the time when your body releases proteins that help with inflammation and stress. So - I know this won’t come as a shock - please make sleep a priority if you happen to catch something. 

Final Thoughts

I do want to note that it’s normal to get sick every now and then. It’s part of being human and it’s not necessarily a sign that your immune system isn’t doing its job, because it is!! Even when you're sick, your immune system is working to get you better. And there were probably countless times when you didn’t get sick because your immune system was silently doing its job too. It’s very easy to take it for granted . . . 

 

So with that, this winter, maybe show your immune system some extra love each day. Support your gut with nourishing foods, keep on top of your Vitamin D and take time to rest. And when your immune system needs a helping hand, have some favorite go-tos ready so you can soothe the symptoms and heal as quickly as possible. 

 

Have a wonderful, healthy holiday season ahead!

Hey!! This pic was taken last week when my partner and I were lucky enough to see Alaska for the first time. It was friggin beautiful, and the air was incredibly clean. The only drawback initially was that Alaska is 4 hours behind Toronto.. So that brings me to what we’re talking about today, JET LAG. Before we begin, I want to note that this piece is part of my partnership with Boiron Canada, who is mentioned in this blog. I have been using their products well before my professional relationship with them, and only work with brands I use myself and fully believe in. The views expressed in this blog are my own. Enjoy!!

New cities, new foods, new beaches, new friends . . . travel is pretty awesome. To be able to get on a plane in one city, and exit that same plane in a brand new land, that’s a pretty incredible thing! The one teensy-weensy annoying part of this fantastic experience?  Jet lag. 

Alright . . . maybe not so teensy-weensy. Jet lag can be a huge pain, especially if you’re dealing with a big-time difference. This past year I was lucky enough to travel to Vancouver, Greece and lastly France (to visit Boiron HQ!) and they were all wonderful experiences. But they all had their own time jumps from where I live in Toronto and subsequently, it took some time adjusting in each city. Many big yawns were had. 

In a way, adjusting to jet lag is a similar experience to stepping off one of those walking escalators in the airport. You know the ones - those flat, moving belts that make you feel like a superhero speed-walking down the terminal? It’s all fun and cool until you have to step off of it, find your footing, keep walking AND try to look graceful doing it (which, if you’re like me, is rarely successful).

Jet lag can be a drag, for sure. But if you know me, I always like finding solutions whenever and wherever I can. And so, I might have just found some strategies when it comes to hacking jet lag. So let’s quickly go over what jet lag is, some common symptoms, and then we’ll dive into the tips

What causes Jet Lag?

Jet lag happens when your body’s circadian rhythm (your body’s internal clock) gets thrown out of whack and disrupted as a result of changing time zones quickly. And as your circadian rhythm regulates a lot of things in your body - including your sleep/wake cycle, hormone production, body temperature and digestion, when it gets thrown for a loop, it only makes sense that you get thrown for a bit of a loop as well. 

Symptoms of jet lag do vary depending on the amount of time zones crossed and the time difference you are experiencing, but it also depends on individual factors like age, health and your regular sleep habits.  With that said, common symptoms can include fatigue (which is the one I experience the most), insomnia, headaches, irritability and gastrointestinal problems. What fun! Good news, there are things we can do to support our system so we don’t let jet lag get the better of us. 

Five Effective Tips to Combat Jet Lag 1. If you can, adjust your sleep schedule before you go

This is for those who want to do this thing right. Studies have shown that gradually shifting your sleep schedule a few days before your trip can help reduce the effects of jet lag.(1) It should be noted this is more beneficial for longer trips than shorter trips (i.e., one week or longer).

This concept makes sense, as you’re slowly adjusting into your new time zone, instead of changing it all in one day. 

How to: For each hour change, it normally takes your body one day to adjust. So for whatever length of time change you’re about to incur, use those same number of hours in days leading up to your trip (ex. 2-hour time difference = 2 days before your trip), and on these days, try going to bed and waking up one half to one hour earlier or later than usual, depending on which direction you're travelling. Then gradually shift your schedule until you're on the same sleep schedule as your destination. **I do realize this is not necessarily realistic, but any sleep adjustments in the days leading up to travel will be helpful! 

2. Stay hydrated 

Dehydration can exacerbate the symptoms of jet lag, and as flying can dehydrate you anyway, it’s extra important to stay hydrated before, during, and after your flight. Studies have shown that drinking plenty of water can help reduce the symptoms of jet lag, including fatigue and headaches. (2)

How to: Make sure to drink up before the flight, and then on the flight aim for 8 ounces of water for every hour you fly (easier said than done with those small cups, I realize) and then get a large bottle of water to consume after you fly. Herbal teas count too! 

3. Consider this new homeopathic

When it comes to jet lag itself, there’s a new homeopathic that I’m really excited about. It was recently launched in the states, but is now joining the Boiron Canada Lineup! It’s called Cocculus Indicus Compose*, and it’s been formulated to help relieve temporary disorders associated with jet lag, like fatigue, sleep disturbances, nervousness, headache and digestive disorders. All of those lovely symptoms I just talked about!! And as it’s a homeopathic and a natural health product, it’s a safe choice for the whole family (ages 1 and up). It’s non-drowsy and is a combination of these four homeopathic medicinal ingredients: chamomilla vulgaris (15 CH), cocculus indicus (15 CH), magnesia muriatica (15 CH) and nux moschata (15 CH).

What I do: Dissolve 5 pellets under the tongue the day before travel, again on the day just before  getting on the plane, and then at the onset of jet lag symptoms at the destination, I’ll repeat 3 times a day until the symptoms dissipate. 

4. Sidebar: if you tend to get muscle tension on long flights . . .

If you’re one to get muscle and joint tension from sitting on a plane for hours at a time, the other homeopathic that I’ve travelled with for years is Arnica, which is my go-to when it comes to muscle and joint pain. You can get in in tablets, creams and gels and I normally have both forms with me when I travel, because I tend to be prone to lower back pain - especially when sitting for hours on end in a cramped middle plane seat!

What I do: For the Arnicare tablets: dissolve 2 tablets under the tongue when symptoms appear, and then 2 more times throughout the day if needed, then reduce until improvement. For the gel or creams: apply a thin layer on the affected area and massage gently. Repeat up to 3 times a day.

5. At your destination, get morning sunlight

One of the best ways to support your circadian rhythm anywhere, home or abroad, is to get morning sunlight as close to waking up as possible. When you do this, it helps to signal your body that it’s time to ‘wake up’, and also helps support a better night’s sleep.(3) You can think of it as a circadian rhythm reset at your new destination! (4)

How to: When you’re at your new location, the first morning you wake up (and ideally, subsequent mornings), get outside and expose yourself to natural sunshine. It goes without saying, but please don’t look directly at the sun. Aim for at least 10-15 minutes if it’s sunny, and 20-30 minutes if it’s cloudy.

 *Note: If you travel to a location where it’s very dark, or you’ll wake before the sun, consider bringing a portable light therapy lamp and using it for 20 minutes upon awakening. Or, if you don’t feel like packing one, turn as many lights on in the room as you can when you wake up.

6. Move, move move!

We know exercise is good for us, but who thought it would be good for jet lag too! It can help in a few ways. One, it can help regulate the body’s circadian system, which we know gets disrupted when we change time zones. (5). Two, exercise helps to boost endorphins, which can help improve mood and reduce feelings of fatigue associated with jet lag. And lastly, exercise can help promote better sleep, which is crucial in helping the body adjust to a new time zone.(6)

How to: on the day of your arrival, or the day following - get moving! Explore your new city by going for a brisk walk, maybe use the hotel gym to do some resistance training, or simply put on some calming music and do some yoga poses!  

Final Thoughts

Trips always fly by - I think it’s fair to say that we do want to make as much out of our time away as we can. We DESERVE it. So why not do what we can to lessen any obstacles, like jet lag, that might dampen our epic experience. Of course, honour your system when it’s time to rest and adjust, but if there are a few tips and tweaks we can apply to make it an easier experience, why not! 

 Have a great trip! And if there’s an extra room let me know ;)  

* These homeopathic medicines may not be right for everyone. Always read and follow the label.

I was never much of a tea person growing up. I thought it was weird watery coffee, and I truly didn’t get the appeal of drinking such nonsense. Harsh? Maybe. But I was a kid, cut me some slack (but, in your defense - I was a kid who said ‘such nonsense’, so maybe I do deserve a bit of a reality-check virtual slap in the face. Thanks for keeping me real, friend). 

I started drinking green tea in my early twenties only when I heard that it could help you lose weight. So naturally, in my normal more-is-better fashion, I overdid it and would make a giant mammoth pitcher of green tea each day and it would be finished by sundown. Caffeine-content aside, there was actually nothing harmful about doing that. It was just a lot of tea. Still didn’t love the taste, but I would later find out that was because I continually oversteeped it (so wait you shouldn’t steep it for twenty minutes???). But the point was, I was slowly getting on the tea train.

It wasn’t until I got a job at David’s Tea a few years later that it finally clicked how great, versatile, and magical tea actually is. Remember David’s Tea? It was a Canadian chain that essentially made tea cool. All the kids went there. They had hundreds of tea options lining the wall -  some really good for you, others not so much. Some were pure and organic, others were conventional and filled with artificial sweeteners and literal candy pieces. You could get a straight hot tea, and iced tea, or a sugared-up latte that would send your blood glucose levels flying. What a time to be alive! It also employed some of my favourite people in the world, and for that I’m grateful. Sadly, the chain closed their storefronts during the pandemic, but I believe they still have an online store. 

I digress. Anyways, it was at that li’l tea store where I really started learning the nuances and benefits of different teas - white tea, green tea, oolong tea, rooibos and more. And I started collecting a whole assortment, and prescribing different teas to anyone who would listen. Tired but don’t want the jitters? Try Yerba Mate. Hungover? Have some rooibos. Anxious? Try this chamomile blend.  This was before my time at nutrition school, but it really started the ball rolling on the whole ‘health-hacking’ concept. 

And to this day, my cupboard is filled with an assortment of teas to fit any mood you might be in. And that’s why I love tea - there are so many options, with so many different benefits, that you really can have your own little tea pharmacy, ready to serve you when you need it.

So with that, I wanted to start highlighting the benefits of a few teas. I’ll most likely share more down the line, but I wanted to start with the basics, and throw in a couple you might not know along the way. 

So without further ado, here are (some) of the health benefits of various teas!

Green Tea

When we think about “healthy tea”, we think of green tea. Annndd this is for good reason, it really is health-promoting. It’s high in antioxidants and specifically, green tea is high in something called  Epigallocatechin Gallate (EPIGALLO -CATTAKIN - GALLATE) , or EGCG for short.  This is one of the superstar compounds in green tea and can help reduce inflammation, support cardiovascular health, support weight management and it even has certain anti-cancer properties. (1) 

To get the most health benefits out of green tea - don’t over-steep it (only 1-2 minutes ideally) and don’t use rapidly boiling water -  I normally stop the kettle before it boils.  If you’re a numbers person, aim for anywhere between 160-180 degrees Fahrenheit. And tastewise, if you do find your green tea too bitter, you can squeeze a bit of lemon in it, which will help cut the bitterness. Who knew!

Black Tea

There’s many varieties of black tea, but I’m talking about the general concept of black tea today.  Black tea is made from the same starting leaf as green tea (called Camellia Sinensis) but the leaves have been oxidized and fired, which gives black tea that darker look. It has more caffeine than green tea, slightly less antioxidants because of its processing but it’s still really good for you. 

Now personally -  black tea isn't my favourite, but with that said - I do keep it on hand on the off chance that someone in the house has diarrhea. WHO knew I’d be going there in a tea article . . .  but I like to keep you on your toes. Here’s the thing - the tannins in black tea have an astringent effect on the intestinal lining, and with that, it can help get things under control when it comes to the runs. (2)  People also love black tea because of the taste. There, ended on a less gross note.

You can use boiling water for black tea, in my opinion just don’t steep it for longer than 3-5 minutes (unless you are doing it for the runs, in which case then do steep it for 15 minutes so it’s very very bitter).

Pu’erh Tea

Pu’Erh tea is one of my favourite teas. Pu’erh tea is a black tea, but the leaves undergo a unique fermentation and aging process that gives this tea a more mild, very distinct taste that I enjoy way more than regular black tea. Because this is a fermented black tea, it’s a fantastic drink when it comes to supporting our gut microbiome, digestion and helping to reduce bloat. It’s normally my go-to tea when it comes to bloat, and almost always provides relief. 

The big drawback when it comes to pu’erh is the price - it’s almost double (if not more) the price of regular tea - so it’s best to have it once in a while, and opt for some of the other options we’ve discussed to have on the daily.

Rooibos Tea

Now for some caffeine-free options. Rooibos tea (pronounced roy-boss) is a naturally sweet tea, and is sometimes called “red tea” or “bush tea”. It comes from South Africa, and is known to be one of the  highest antioxidant-rich teas in the world.  And because of that, when I worked at the tea shop way back when, this would be people’s hangover tea because it was so nourishing and effective at helping people feel better. (This is of course, anecdotal evidence and not hangover science),

It’s also a great drink for your skin, and may help reduce the appearance of fine lines and wrinkles; some studies note this could be due to its anti-inflammatory effects on the skin. (3) This is more to do with topical-preparations than ingestion. But with that said  - just to speak frankly and in my own words - free radicals do age us, and by consuming antioxidant-rich foods like rooibos, you do add in some free-radical fighters which can slow the damage done over the years. In my opinion. ;) 

But skin or hangover or beyond - it is a nutritious tea. And best part, you can’t over-steep it!! Boiling boiling water is best with this, and the long the steep the sweeter it gets. And you can even re-steep it if that’s your jam! Win-win.

Skullcap Tea

Full disclosure - this  one doesn’t taste that great, but it really does help when it comes to anxiety, and it’s actually normally an ingredient in sleepy-time teas. It’s made from  the dried leaves and stems of the skullcap plant, which is native to North America. I love this tea for its calming, relaxing and sedative properties, and it’s used in the natural medicine realm to help relieve anxiety, stress and insomnia. It’s believed to work by increasing levels of the neurotransmitter GABA in the brain, which helps to reduce anxiety and promote relaxation. (4) 

Whenever I’m dealing with racing thoughts at night, and they start to affect my ability to fall asleep, I’ll make a cup of skullcap to help lull me into a calmer state. Additionally, if there’s a presentation or interview that’s giving me the nerves, I’ll make a cup beforehand to help calm the jitters. And don’t worry - although I used the word ‘sedative’, it doesn’t knock you out when you drink it during the day. Time and place make an impact when it comes to consumption, as well as your overall energy as you drink it!

Boiling water works wonderfully for this tea, and steeping time can be anywhere from 5 to 15 minutes!

Lemon Balm Tea

If skullcap’s not your thing, but you want a better night’s sleep, lemon balm is another rockstar to consider. Lemon balm tea is well known for its calming effects on the body; it’s often used to alleviate stress, anxiety, and insomnia. Lemon balm has been used for centuries for its medicinal properties, and recent studies have confirmed its effectiveness in reducing anxiety and improving sleep quality. (5)

Bonus - it’s also known for its anti-inflammatory properties and is often used to alleviate symptoms of indigestion and menstrual cramps. SO!  Lemon balm tea could be a great addition to your routine, or just a tea to have on hand for those times when you need a helping hand falling asleep.

I normally use boiling water for lemon balm, although some of my colleagues liked using just-before boiling similar to green tea.

Peppermint Tea

I can’t wrap up this post without talking about a tried and true staple - peppermint tea. I personally find this tea really calming but slightly energizing at the same time. If ever want to opt-out of coffee when  catching up with a friend, but still want a little energetic flare, I’ll pick peppermint (I also keep peppermint essential oil on hand when I need an energy-whiff before a workout . . . try it and let me know if you like it). 

In terms of health benefits, peppermint tea has been shown to help improve exercise performance (6), reduce symptoms of IBS (this is more so true of peppermint oil rather than the tea, but I have had clients report relief by drinking the tea alone), as well as having calming effects on the body. So it really is a superstar. I normally make a large pitcher of it and keep it in the fridge, especially during the summer months when it’s really hot out!

Like green tea, I normally use just-before boiling water for the tea, but you can steep it for as long as you’d like!

Final Thoughts

Despite being so opposed to it for half of my life, I’m a full tea-fanatic now. Mostly because it’s such an easy and affordable (depending on the tea) way to upgrade your health on the daily. And the more variety you slowly collect, the more magical options you’ll have ready to suit whatever mood you’re in, or itch you need scratched. 

Scratch that itch my friend - cheers to a good cup o’tea!

*A quick note from me before we start. Hello! I really hope this year has been good to you, and that it's been filled with wonderful things. If it hasn't, and stress has been high - I hope the new year brings some calm. It's been a busy year on my end. Just a reminder, you can find me most active over on Instagram , as well as on The Morning Show most weeks. 2023 is set to be a really exciting year, with more developements and launches, including a brand new site! So please stay tuned. This article below is one I wrote for Boiron Canada , a company I've been using since I was a kid, and who I've partnered with the past two years. Please enjoy, and as always - thank you for taking the time, and thank you for being you!

It’s December already. I know - I’m shocked too. We’re at the end of 2022, and although this year has brought us closer towards normalcy than in years past, it’s still been a year of surprises, setbacks and stress for many of us.

A lot of us are experiencing a higher level of stress than we’re used to. If you’re like me, getting “back to normal” in terms of a social life has brought with it its own set of stress and anxiety.

And beyond the stressors of daily life, whether that’s work, family, the news or politics (or realistically, a combination of all of those things), the holiday season is approaching, which can bring with it its own set of expectations and pressures.

When it comes to stress management, there are many ways to approach it - diet, sleep, natural remedies, etc. What I want to emphasize is that these approaches do all work separately BUT - where things really shine, is when they’re used together, because they all complement each other and add up holistically to a stronger you!

So without further ado, here are my top 5 natural Ways to Cope with stress:

1. Cut back on added sugar and ultra-processed carbohydrates

WHAT? As IF I am suggesting this in the beginning of the holiday season. But please, hear me out. I’m not saying never, but I would like to point out (as innocently as I can) that added sugars in the diet, which are found primarily in foods rich in ultra-processed carbohydrates (think a corn-based cereal breakfast or a white bagel for lunch or a chocolate chip muffin for a snack) are associated with higher perceived stress, as well as an increase in anxiety. (1)

There are a few contributing factors behind this association, one of which being how these foods can negatively affect our blood sugar. Put simply, these foods can contribute to your blood sugar being less stable, which can translate into you feeling less stable and grounded.

So, this is not to say never include these foods, it’s the holidays - let’s enjoy! But we can be more selective of when we include them because we know that they can have a negative impact on our stress load.

And just a little tip, these sorts of foods are particularly problematic when they’re consumed in the absence of fiber or protein, so make those two categories your friends over the holidays!

2. Include these key stress nutrients

There are 3 nutrient categories I focus on and recommend to support the body’s stress response.

Vitamin C

Our adrenal glands (which produce our stress hormones) house one of the largest concentrations of Vitamin C in the body (2) and our bodies actually use up more Vitamin C under times of stress, largely in part because Vitamin C is used to help manufacture the stress hormones that help us cope! (3) Because of this, Vitamin C-rich foods like blueberries, raspberries, broccoli, bell peppers and citrus are all wonderful functional foods to add in.

Magnesium, also known as the relaxation mineral.

Diets low in magnesium are associated with higher levels of stress and anxiety, and in practice, it tends to be a mineral many don’t consume in optimal amounts. (4) Magnesium rich foods include leafy greens, avocado and dark chocolate.

Omega 3

Omega 3 has a very special place in my heart when it comes to supporting stress. It not only supports our brains, but it can also help dampen the effects of stress, so we’re not as reactive when faced with a stressor. (5) Including foods rich in omega 3 like salmon, mackerel, flax, chia and hemp seeds can go a long way to supporting your body’s stress response, in addition to omega 3 supplementations.

3. Have Quietude on Hand

When we’re going through times of stress, and feel a general sense of unease and nervousness, one of my favourite go-to is Quietude*, Boiron’s homeopathic medicine used for the relief of nervousness related to stress (ex. hypersensitivity or irritability). It can also be used at any point during the day when you’re feeling those symptoms creep up, and is non-habit-forming.

Here’s how I recommend taking it: during periods of stress and nervousness, take 2 tablets, 3 times per day and then reduce as symptoms improve.

Quietude is one of my favorites to help complement the other tips and tools I have outlined above. As I mentioned before, while each works alone, these tips shine when they’re used in tandem with each other.

I was lucky enough to be invited to Lyon, France earlier this year to Boiron’s main facility, where I learned about the processes, practices and latest research when it comes to homeopathy. And what stood out to me most was that Boiron’s philosophy carries the belief that homeopathy is not only a stand alone but instead a complementary approach to other therapies for the benefit of the individual. And that is directly in line with how I work, and what I believe. Everyone has a place at the table when it comes to health. It is not one, or the other (which I believe is a common misconception about homeopathy), but instead it is both. It is a collection of tools and modalities that work together and are specific for the wellbeing of each individual.

4. Focus on Sleep

A good night’s sleep is essential when it comes to stress management. And unfortunately, stress and poor sleep can be a vicious cycle. So whenever I work with anyone going through times of stress, I make it a focus to develop a good sleep routine, and add support if needed.

Here are some things to keep in mind for a better night’s sleep:

Cut Screen time 1 hour before bed: read a book instead to tire the eyes.

Write down tomorrow’s to-do list an hour before bed. Getting it out of your head and on to paper can help prevent listing tasks in your mind as you're trying to fall asleep.

Lavender essential oil, in a diffuser or a few drops on your pillow, can help promote relaxation. (6)

Sleep in a completely dark, slightly cool room.

Use Boiron’s Quietude if in need. This homeopathic medicine can also be beneficial when it comes to sleep! If you experience restlessness, difficulty falling asleep, nocturnal awakening or occasional sleeplessness - Quietude can be added to your sleep routine.

5. Use this breathing technique to your Advantage

In my opinion, breath work is one of the most underutilized tools when it comes to stress, and can be incredibly effective. Taking moments throughout the day, especially moments of stress, and taking deep, deliberate breaths can go an incredibly long way to supporting a calmer system. (7)

Here is one of my favourite breathing exercises for you to try on for size. It’s called the 4-7-8 breath:

Breathe in through your nose for a count of 4

Hold that breath for a count of 7

Breathe out through your mouth for a count of 8

Repeat for four or five cycles

This can help calm the system, reduce feelings of overwhelm and help you feel more centered. In practice, this breathing technique garners the most positive reviews!

BONUS TIP:If you happen to get sick . . .

Unfortunately, chronic stress can have a negative effect on our immune system (as if we didn’t need one more reason to dislike stress!). Chronic stress has been consistently correlated with an increased risk of respiratory infections like influenza and the common cold. (8) And add to that, we’re getting into our regular cold and flu season!

So, if you do happen to start experiencing flu-like symptoms, Oscillococcinum* is one of my go-tos. It’s Boiron’s homeopathic medicine for the relief of flu-like symptoms such as body aches, headache, fever and chills, and helps to reduce those flu-like symptoms (which I always appreciate!).

Final Thoughts

Stress is part of the human experience, but I think it’s safe to say we’ve had more of our fair share these past few years. Although we can’t always control the outside world, and the external stressors that come our way, there is comfort in knowing that there are things within our control to help offer support and help navigate this stressful world to a calmer place.

Using nutrition to our advantage, focusing on sleep and breathing, and having our go-to medicines on hand are all tools that can help offer a helping hand when we need it most.

Wishing you a calmer, restful and wonderful holiday season ahead!

*These homeopathic medicines may not be suitable for everyone. Always read and follow the label.

Summertime is here! And after a winter of snow, and a spring filled with showers, I think I can speak for many Canadians when I say a big, loud FINALLYYY.

Like many Canadians, I try to make the most of the long summer days, whether I’m swimming, taking road trips, hiking or even just taking longer walks around my neighbourhood and soaking up the sun. Although I don’t play sports (which would come as no surprise if you ever saw me try to kick a soccer ball), I do consider myself to be an active individual, and get as much physical activity as I can.

We all agree it’s important to get out there and have fun, but it’s also important to be prepared, and support your system so you’re able to enjoy summer to its fullest.

As a wellness enthusiast and self-proclaimed health-hacker, I’m a big fan of being prepared with tool kits, a set of items and tools I can use to support my system for a variety of needs. Skincare kits, anxiety kits, digestion kits - they all have their time and place. But today I want to share the Go-To Kit I use and recommend when it comes to summertime, and all of the adventures that come along with it.

So find a shady spot and settle in with a cool glass of lemonade - here’s what goes into my Summer Go-to Kit (also known as my summer backpack!). From hydration to injury, here are some support tools, ready and waiting!

Hydration's important - add this hydration-upgrade.

We know hydration is important, but it’s especially important when we’re being active, losing water and electrolytes through our sweat (1). An essential part of the summer Go-To kit is, of course, a trusted reusable water bottle, but I also add one extra tool for hydration support: Himalayan sea salt!

I keep a small container of Himalayan sea salt in my kit, and add a pinch to my water. The sea salt contains naturally occurring electrolytes like sodium and potassium (along with other trace minerals) that can help replenish what you lose through sweat. (2)

I find it also helps give an extra energy boost! This salt hack is a wonderful tool, especially if you find you get light-headed or fatigued mid-day or after activity.

Pack the right fuel for sustained energy

When we’re out and about, we want to make sure that our fuel serves us - and gives us adequate, sustained energy that allows us to feel our best. I always make sure my kit includes snacks that are blood-sugar supportive, providing energy that won’t crash me a few hours later. For example, if all I packed was a candy bar - that candy bar would taste great in the moment as my blood sugar quickly rises, but would subsequently have an energy-draining effect when my blood sugar quickly drops.

This isn’t to say that sugar is bad; in fact, the right sugars can be a useful tool when it comes to active days. We just want to ensure the sugars are combined with some protein and/or fat to help slow down the rate the sugar hits our system.

My ideal combo is a homemade trail mix featuring equal parts: almonds, pumpkin seeds, Brazil nuts, dark chocolate chips and my favourite summer energy fruit - dates!! Dates provide naturally occurring sugars, in addition to B-vitamins (which helps provide energy), potassium and magnesium. (3) The combination of dates and the other nuts and seeds make for a fantastic combo that will help fuel your system!

Some of my favourite products to pack for added support

I always make sure that my go-to-kit includes support for the various issues that could come my way when spending time outdoors. This year I've partnered with one of my favourite brands - Boiron, which I've been using since childhood. Here are some of my top picks when it comes to the summer kit:

1. he Arnicare line* to relieve muscle and joint pain and little everyday bruises

Being active is wonderful, but it does increase the risk of injuries. I always make sure my kit includes some form of Arnicare, my go-to homeopathic for relief of muscle and joint pain. For myself, I normally include both the Arnicare Gel, to be used topically, as well as the Arnicare tablets to take internally. Although both are great on their own, I personally recommend the combination to my clients should an injury occur.

Depending on your preference, Boiron makes a whole line of Arnicare solutions to suit your needs. I’d suggest checking them out and judging what would work best for you and your kit.

Arnicare Gel and Arnicare Cream (which are non-greasy, and paraben & fragrance-free, which I love): these are to be used topically for the relief of muscle and joint pain, and help ease resorption of bruises and inflammatory oedema caused by falls, blows or blunt injury.

If bruise support is especially important for you, I’d suggest looking into Boiron’s Arnicare Bruise.

When it comes to tablets, I’d recommend either the Arnicare tablets, or if you are very active or play a lot of sports, Arnicare Sport, which is used for relief of muscular soreness, cramping, and fatigue following a physical workout or overexertion.

2. Cocculine* for Motion-sickness support

Summertime is the time for road trips and boat rides! But if you tend to suffer from motion sickness, or travel with someone who does, it can take the fun right out of the trip. If this is the case for you, I’d recommend putting Cocculine in your kit. Cocculine is a homeopathic medicine used for the relief of motion sickness symptoms such as nausea, vomiting, dizziness, and cold sweats.

If you or someone you know suffers from motion sickness, here’s the Cocculine protocol I recommend before a long trip, car ride or boat trip. Pre-transportation preparation: Take 2 tablets on the eve of travel and take 1 tablet on the day of travel. If symptoms do occur, take 2 tablets every hour up to 6 times per day. Reduce as symptoms improve.

3. Dapis Gel* and Calendula Cream* for insect bites and rashes

Two things can happen when spending time outdoors in the wonderful summer heat: insect bites and skin rashes. When it comes to insect bites, my kit always includes Dapis Gel, which is a topical homeopathic used to alleviate the pain, itching, and hives resulting from insect bites. It also promotes healing! Should I get a bite, I simply apply the gel on the affected area for relief.

And if you are one to typically deal with skin irritations like dry patches, cracked or chapped skin in the summer months, I’d also recommend including Calendula Cream, which can be useful with irritated skin when you get home after an active day!

Furthermore, don’t forget to:

Protect yourself from the Sun, naturally

A little bit of sun is great, but a lot of sun can cause damage. So if you are spending a prolonged time in the sun, a natural sunscreen is something that can come in handy and is worth keeping in the kit. Rather than chemical sunscreens which use ingredients that absorb UV rays and typically contain fragrances and other potential skin-irritants, I recommend what is known as a barrier sunscreen, which contains ingredients like zinc oxide that act as a physical or mechanical barrier to block UV rays from penetrating skin cells.4 These natural sunscreens are also typically free of fragrances and other chemicals found in conventional sunscreens.

Lastly, one very important techno tip: pack a backup charger!

An essential part of my own Go-To kit is a portable charger for my phone. Getting one of these has truly been a game changer and a huge convenience! Portable chargers can be bought online, and normally hold one to three complete charges which come in handy when you’re out in nature all day. The last thing you want is to have your phone die on you when you need it most!!

Final Thoughts

Being prepared is the best way to feel proud of yourself all day long. Having resources at your disposal is a surefire way to support not only your own system, but the system and health of those around you.

So grab a hat and some fabulous sunglasses and get out there! Wishing you a wonderful, active and prepared summer ahead, filled with good health and amazing stories!

*These homeopathic medicines may not be suitable for everyone. Always read and follow the label.

It’s spring! The grass is getting greener, the smiles are getting brighter, the clothing is getting lighter and the sneezes are getting mightier. Yupp, allergy season is upon us, filled with sneezes, itchy eyes and runny noses. And if you’ve ever had the pleasure of suffering through it before, you know it isn’t fun. I never dealt with allergies until a few years ago - but when they did hit me, they came with a vengeance!

What are allergies?

Allergies, also known as allergic rhinitis or Hay Fever, affect a large number of us; roughly 20-27% of Canadians report dealing with allergies. (1) (2) Pollen is the most common environmental trigger. In early spring (right now!), we’re dealing with tree and grass pollen, and as we get into summer, we typically deal with ragweed pollen. So unfortunately, depending on the environment, allergy “season” can last for months.

Why do allergies happen?

In very simple terms, allergies happen because our immune system is being a little overdramatic, moreover when our immune system overreacts to an otherwise harmless substance. In the springtime, we’re talking about pollen. In response to pollen, our immune system mounts a defense against it - releasing compounds like histamine, which have an inflammatory response in the body. It’s this response that’s responsible for all of the unpleasant symptoms including sneezing, itchy or watery eyes, coughing, hives, runny nose and a scratchy throat.

Who’s at risk to suffer from allergies?

Symptoms and severity do vary from person to person, and allergies can manifest at any age. With that said, risk factors include genetic predisposition (3), being born during pollen season, having repeated antibiotic use as an infant and the air quality and environment in which we live. The hygiene hypothesis has also been supported in scientific literature as a theory regarding possible reasons allergies has increased over the past few decades, with many of us (especially in recent years), sanitizing everything and being less exposed to dirt and other microbes than in years past. (4)

How can we support allergies naturally?

Regardless of risk factors, if you have seasonal allergies, you’ve got them - and if you’re like me, you just want to get right down to it and find some ways to bring about relief and support.

Try these tips to find some relief

Here are some natural ways you can support your body this allergy season, and find some relief. Enjoy!

Stay Hydrated

When the body is in a dehydrated state, it’s more likely to produce additional histamine, which is the compound in your body that is responsible for all those allergy symptoms.(5) So from a foundational level, a proactive strategy is to stay hydrated this allergy season. Aim for 2 to 3 L per day, or more if you’re physically active.

Try Nettle Tea

Nettle is a wonderful herb. Nettle (or stinging nettle as you may know it) is a natural antihistamine. It can help reduce inflammation in the body that can trigger allergic symptoms, and actually block histamine receptors. (6)

Nettle tea is my staple come allergy season. I keep either pre-bagged or bulk nettle tea on hand and have 2 to 3 cups of this during the day. I’ll normally make one big pot in the morning, let it steep and then put it in the fridge to sip on all day.

Add Quercetin Rich Foods Into Your Diet

Quercetin is a flavonoid (plant pigment) that has incredible antioxidant qualities, and has been shown to act as a natural antihistamine! (7) Try to add in more foods rich in quercetin during allergy season as additional support. As a bonus - most quercetin-rich foods are also rich in Vitamin C, which also has natural antihistamine properties. It’s a win win! Food rich in quercetin include:

Raspberries

Broccoli & other cruciferous veggies

Red onions

Parsley

Sage

Citrus

Apples

Discover one of my favourite homeopathics

I cannot say enough good things about homeopathics come allergy season. They help provide relief without the drowsiness and other unwanted side effects of conventional allergy medication. They truly have been my saving grace, and I use them consistently in my practice as go-to support.

Boiron’s RhinAllergy is one of my favourites. It’s a homeopathic used to relieve symptoms caused by seasonal allergies, as well as environmental allergens (like dust, mould or animal hair) such as sneezing, runny nose, itchy and watery eyes, and scratchy throats.

How to take (ages 2 and up): allow 1 tablet to dissolve under the tongue. Take another tablet every 1-2 hours (up to 6 tablets per day) reduce when symptoms improve.

Give a Neti Pot a Try

This is an age-old technique that a lot of people swear by come allergy season. Basically, it flushes out a fair amount of the airborne allergens and dried mucous that collect in your nasal passages. The pot itself costs about $15-20 dollars and can be found at any health food store.

How to: Combine 1 cup distilled or boiled water (easiest way to do this is to boil water and let it cool to room temp - you don’t want to use just tap water as you want to avoid contaminants) with ¼ tsp. non-iodized salt (you can also buy saline packets if you want). Add solution to the neti-pot, lean over the sink and, breathing through your mouth, tilt your head about 45 degrees, place the spout in your nostril and let the solution flow through and out the other side. Use about half of the solution and then switch sides. Finish by blowing your nose.

How often: Depends on how badly you are experiencing symptoms. Daily use is okay during allergy season, but if symptoms diminish you can back off to a few times a week. Afterwards, take a break. You don’t want to be flushing out daily long term!

If you're dealing with itchy or water eyes

If you are one of the many who experience itchy eyes during allergy season, Optique1 eye drops are going to become your new best friend. Optique1 is a homeopathic used to help relieve minor eye irritation, like redness or itching due to allergens, as well as eye strain that can come from sustained screen time. Place 1-2 eye drops in the eye, 2-6 times per day.

Shower Before Bed

Allergens like pollen can collect on your clothes, and on your skin, as you go about your day. Washing your clothes, and taking regular showers is a simple way to rid your body and clothes of the allergens that can build up and make symptoms worse. So during allergy season, I tend to always recommend a nightly shower, so you don’t carry any pollen into bed with you!

Final Thoughts

Allergies aren’t fun. But there are many, many ways you can support your body naturally so allergy season comes and goes without much of a fuss. For me, once I knew how bad allergy season could be, I made sure each year moving forward that I was equipped with all of the tools I just shared, because they truly can make a world of difference.

Here’s to a wonderful spring!

*Before we start, I want to take a moment to say hello! It's been long minute since I last wrote an article on here. I've still been active over on social, and on The Morning Show as well - just had to pause the blog to find some balance. That said, I'm hoping to contribute more regularly in the time to come. This article below is one I wrote for Boiron Canada , a company I've been using since I was a kid, and who has partnered with me this past year. This article can be found on their site, but I wanted to include it here as well. Please enjoy, and as always - thank you for taking the time.

And just like that, it’s fall once more! The leaves are changing colors, the air is getting crisp, and we’ll be curled up by the fire before we know it!

While many of us are still working from home, and life is not yet back to normal, families and friends have been reconnecting and gathering a little bit more than we did last year. And with that, the regular cold and flu season, which we essentially skipped over last year as a result of being in isolation, will also be around once again!

It’s important that we continue to support our immune system on a daily basis as we get into the regular ‘sniffle’ season. Below are some of my foundational tips to support your body’s spectacular immune system.

Here are some things you can do on a daily basis to keep your immune system in tip-top shape:

Keep processed sugar to a minimum.

Nutrition and the immune system are intrinsically linked. Feed your body the right stuff, you create a solid foundation; feed it the wrong stuff (processed sugar being a huge culprit), and you create a constant uphill battle. Sugar has the ability to depress the immune system and curb immune-system cells for hours after consumption (1) . So even though it may taste sweet, sugar can have a sour influence when it comes to immune health.

Remember to take your Vitamin D.

We’ve heard about this vitamin a lot over this past year, and for good reason - it’s a critical vitamin when it comes to supporting immunity. Being deficient in this crucial vitamin can make you more susceptible to infections (2), so remember to take it every day, especially as we get into fall and the sunny days are behind us!

Include more fermented foods in the diet.

These foods are rich in good bacteria that help nourish your microbiome - and a happy microbiome supports a happy immune system. Some of my favourites include sauerkraut (I aim for a forkful a day!), miso, yogurt and kombucha.

Try to reduce your stress load.

I know this is easier said than done, but chronic stress (as a result of a high-stress job or a consistently chaotic schedule for example) suppresses the immune system and puts a lot of wear and tear on the body. While you may not be able to quit your job or change your schedule, I encourage you to take a few moments to calm your body throughout the day. Breathwork, meditation or spending time in nature are great ways to decompress.

And when you do get that ‘inkling’ that something is creeping in (we all know that feeling where we feel that something isn’t quite right), here are some of my go-tos for some added support in case a cold or the flu is near:

Have Oscillococcinum on hand.

I’ve been using this remedy since I was a kid, and it continues to be the first thing I take whenever I feel the slightest hint of something coming on. Oscillo is a homeopathic medicine used for the relief of flu-like symptoms (like body aches, headaches, fever and chills); it also helps reduce the duration of flu symptoms, and I continue to find it incredibly effective. How I recommend taking it: at the onset of symptoms, dissolve the entire content of 1 tube does, and then repeat twice more at 6-hour intervals. This can be found in pharmacies, natural stores or Boiron Canada website: Oscillococcinum | Boiron Canada

Increase Vitamin C rich foods.

Your body uses up more Vitamin C when it’s fighting an infection, so I always increase my vitamin C foods when I’m not feeling a hundred percent. Foods like raspberries (I always keep frozen raspberries on hand!), blueberries and bell peppers are some of my favourites to snack on for an added Vitamin C boost!

Take time to properly rest.

Sleep really is the great healer, and is essential for helping your body repair. So if you feel your body needs rest and you suspect a cold or flu is near - please honour that feeling! I like to think of this time as ‘plugging’ your body into its charging station so it operates at maximum efficiency. Especially when we’re not feeling our best, it’s vital to give sleep the priority it deserves.

Lastly, if you do get happen to get sick - here are some of my favourite tips:

If I’m dealing with a myriad of symptoms like nasal congestion, runny nose, dry or wet cough and/or sneezing - my go-to is Stodal Multi-Symptom. Like Oscillo, I’ve been using Stodal syrups to help soothe symptoms throughout my life, and I truly do swear by them. When actively dealing with those sorts of symptoms, I recommend taking 15 mL Stodal (using the pre-measured cup provided), 3 to 5 times a day! You also can find children Stodal Syrup for cough and cold symptoms or honey-based, from Boiron Laboratories in pharmacies, natural stores or Boiron Canada website: Cold & Cough | Boiron Canada

Sip on some Ginger tea: Ginger is one of my favourites. Not only does it help soothe the tummy, its antioxidant and anti-inflammatory properties help support and strengthen the immune system. (3) This is my top beverage of choice to sip on through the day if you’re battling the cold or the flu.

Include Zinc Rich foods - Zinc is interesting and helps in a myriad of ways during an infection, supporting the immune system but also keeping it in check, making sure it doesn’t spin out of control. You see, we want our immune system to do its job in helping us feel better, but at the same time, we want to keep the inflammatory process in check to prevent out-of-control inflammation that could cause damage. Zinc helps to control this balance! (4) Zinc-rich-foods like pumpkin seeds, almonds, and poultry are good options to have on hand to support the system.

Final Thoughts

As we head into a more regular cold and flu season, it’s important to remember that our immune system is always on guard protecting us and keeping us safe and healthy. It’s paramount in today’s world to support this valuable system and take the steps necessary to ensure it has all of the nourishment to do its job properly. You two make a great team!!