toxins Archives - Dr. Ashley Damm

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Category: toxins

Environmental toxins impact your hormones

July 26, 2019

Hormones, Lifestyle, toxins

10 steps to reduce your environmental toxin...

I am a naturopathic doctor with a holistic approach and a special interest in the intricacies of the human body. I strive
to understand the why behind symptom patterns as a key to understanding the best solutions and support for my patients.

(c) Dr. Ashley Damm, ND. All Rights Reserved.

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#208-888 W. 8th Ave, Vancouver BC.
V5Z 3Y1

Hours:
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drashleydamm

Naturopathic doctor @acubalancewellnesscentre
📍Vancouver, BC
👩🏾‍⚕️Hormones, Digestion, IV’s and more.
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“How do I improve my diet? There’s too much in

“How do I improve my diet? There’s too much info out there, it feels overwhelming.”
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I hear yah. Nutrition is one of the most widely debated topics, making it tough to know where to start. Our diet is our fuel source, and a key factor in inflammation as I discussed yesterday.
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If you’re trying to find vitality, diet needs to be a part of the picture. But where to start?
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▪️Start by simply focusing on what you’re eating. Sometimes all it takes is awareness of what we’re eating day to day to switch the motivation flip. If the goal is nutrient dense meals- ask yourself what nutrients you’re getting day to day. @cronometer_official is a nice resource.
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▪️Then try adding things in - small, easy additions that feel attainable, sustainable and exciting. Add things in with the goal of NOURISHMENT, not because “you have to”.
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▪️I generally suggest starting with vegetables and water. Pretty accessible, and plenty of resources to do this. And I find just these two additions can already make positive shifts in health.
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▪️Go easy - if my general recommendation of ½ a plate with each meal sounds daunting - start smaller. Aim for one serving and go from there.
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▪️If you’re ready to go further but need some support - chat with a naturopathic doctor. Guidance, resources and check in’s can be an integral part in optimizing nutrition for you and your body.
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📸: @pexels
#nutrition #diet #dietsupport #digestion #inflammation #support #health #healthyliving #healthtips #lifestyle #proactive #proactivehealth #prevention #wellness #naturopath #naturopathicmedicine #bcnaturopath #vancouvernd #vancouver #yvr #naturopathvancouver

Diet & Inflammation 🍩 . . About 70% of our enti

Diet & Inflammation 🍩
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About 70% of our entire immune system is found in our gut. Why? Because aside from our skin, this is the next area that is in constant contact with the external world - through the food we eat!.
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Our immune system is there for surveillance and protection from anything you’ve eaten that may be harmful. Our diet can be a major source of inflammation.
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Some considerations.
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🥬Are you getting enough nutrients?
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I’m not a big fan of generalized diets for everyone - but I am a big fan of nutrient dense meals. The standard american diet is known for its lack of nutrient density. Macronutrients (protein, fats, carbs) - are important for energy and healing. Micronutrients (Vitamins & minerals) are required for thousands of enzyme reactions in the body, including clearing inflammation. And antioxidants are needed to combat oxidative stress. Deficiencies can be a contributor to inflammatory diseases. Biggest factor I see is a lack of daily vegetable intake.
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🐟Are you getting enough omega 3?
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The general western diet is high in omega 6 fatty acids compared to omega 3, the estimated range is ~20:1 - omega 6:omega 3. Ideally we want this ratio MUCH lower. Omega 6 has a more PRO inflammatory effect, and omega 3 a more ANTI inflammatory effect. High intake of omega 6 is linked to inflammation. Get your omega 3’s in, daily! Sources include: wild salmon or other cold water fish, chia seeds, flax seeds, walnuts.
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🍭Reduce the inflammatory foods.
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Sugar - known to cause inflammation and can be a contributor to insulin resistance (further contributing to inflammation). Just one can of soda per day (40g of sugar) was shown to increase inflammatory markers and LDL cholesterol.
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Food sensitivity - some people may have food sensitivities, which trigger an immune reaction and can cause inflammation. You need to talk to your ND to for proper assessment.
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PMID: 18721321, 28973995, 16841861, 19022225, 21677052

Inflammation = controlled mechanism to combat woun

Inflammation = controlled mechanism to combat wounds, infections or other irritants.
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In acute cases - the inflammatory process is controlled; a balance between PROinflammatory mediators which increase inflammation, followed by ANTI-inflammatory mediators, which shut it down.
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Chronic inflammation is persistent inflammation - when there is too much PRO and not enough ANTI.
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Chronic inflammation is an established factor in the development of chronic disease (i.e. heart disease, diabetes, obesity, autoimmune conditions, eczema, allergies, cancer and more), which is a major cause of mortality and morbidity in Canadians.
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The good thing is that there are many lifestyle and day-to-day strategies to combat and reduce inflammation. PREVENTION is key and is a big factor to reducing risk of developing chronic illness or reducing severity.
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Some of the core drivers of inflammation include:
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🥬Diet - intake of inflammatory vs anti-inflammatory foods, nutritional deficiencies, antioxidant status, and foods that nourish your microbiome.

😴Sleep - are you getting enough restorative sleep? Difficulty falling asleep, staying asleep or a lack of a restorative night's sleep can be a factor in inflammation.
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🤯Stress - cortisol, your stress hormone, interacts with your immune system and can directly influence inflammation.
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💥Environment - are you exposing yourself to things that increase inflammation?
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💩Gut health - a huge driver of inflammation. Many of our immune cells sit right behind our gut lining, so the health of our gut and gut barrier can play a factor in inflammation. Our gut also houses the majority of our microbiome; known to directly interact and influence our immune system as well as the integrity of our gut lining.
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I’m a big fan of prevention. I’ll be talking more about these factors in the coming days. Stay tuned!
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PMID: 22178471

Vitality - /def: the state of being strong, active

Vitality - /def: the state of being strong, active, energized/
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Back from a restorative camping trip.
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I love camping:
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🌲The slow preparation of food - priming my digestive tract for optimal digestion.
🌲The cold dark nights, bundled in my sleeping bag - for deep, quality sleep.
🌲The connection with nature - time for reflection, clearing of the mind and stress reduction.
🌲The campfire - snacks, conversations and nourishment.
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Left feeling vital.
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Back in the city, although I am restored, I am reminded of the noise and the light pollution which are daily microstressors on my body, and impact my sleep. I am re-exposed to my gadgets, social media, Netflix, hustle & bustle mentality - all things that take up space and energy in my mind - which don’t really serve me.
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Don’t get me wrong, I love the city. However, I am reminded that I need clear boundaries and I need to take extra steps, each day so I can continue to feel grounded and restored. I want vitality each day.
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Are you striving for vitality?
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#camping #restoration #nature #naturecure #vitality #prevention #healing #health #lifestyle #mindfulness #functionalmedicine #naturopathicmedicine #naturopath #bcnaturopath #explorebc #vancouvernd #bc #vancouver #yvr #naturopathvancouver

What’s your Monday mantra? . . If you don’t ha

What’s your Monday mantra?
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If you don’t have one, here’s a gentle reminder to pause, and an intention for your week. It can be a goal, an outlook, whatever you need to nourish your mind and soul this week.
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Happy Monday ✌🏾
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#selfcare #positivity #intentions #gratitude #monday #mondaymantra #mentalhealth #nature #naturecure #health #wellness #lifestyle #naturopath #naturopathicmedicine #vancouver #yvr #vancouvernd #bcnaturopath #naturopathvancouver

Chasing waterfalls 🌲🌊⛰ . . . #naturecure #

Chasing waterfalls 🌲🌊⛰
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#naturecure #nature #explorebc #hiking #waterfall #adventure #vancouvertrails #hikebc #outdoors #healthyliving #prevention #bc

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