You have likely heard of acupuncture, but have you ever heard of facial rejuvenation or cosmetic acupuncture? Although it’s still emerging in the natural beauty world, cosmetic acupuncture is gaining a lot of popularity lately as women look for natural treatments to maintain youthful looking skin.
But what exactly is it, how does it work and what benefits can you expect?
As a Registered Acupuncturist (R.Ac) with an additional certification in cosmetic & facial acupuncture, I am here to answer all of your questions!
A bit about me:
My name is Sara Mastrangelo and I am a Registered Acupuncturist (R.Ac) from Toronto, Canada. I studied at Humber College where I earned my Advanced Diploma in Traditional Chinese Medicine. After completing my program, I successfully passed my board exams and I am now fully licensed to practice under the College of Traditional Chinese Medicine and Acupuncturists of Ontario (CTCMPAO). Throughout my studies, I was always interested in diet, nutrition and natural beauty which inspired me to further my studies in Cosmetic and Facial Acupuncture.
I now have the privilege to work with so many amazing clients to help them accomplish both their health and skincare goals. ✨
Here are some of the most common questions that new clients ask me:
What is cosmetic acupuncture and how does it work?
Cosmetic acupuncture is derived from Traditional Chinese Medicine beauty and is growing popularity around the world. It’s 100% natural, injection free and is often done at minimal discomfort. It works by causing micro-trauma with the insertion of hair-thin needles which encourages the natural production of collagen and newer, stronger elastin fibers.
This results in increased elasticity, firmness, reduced fine lines, brighter complexion and smoother texture.
How does it differ from Botox?
Unlike botox which just treats local concerns of wrinkles, cosmetic acupuncture has the ability to positively impact your health as a whole. This is because Traditional Chinese Medicine treats the body as an energetic system and many skin related issues stem from inner imbalances. This can be due to poor digestion, poor circulation to the face or inflammation. Using a combination of points located on the face and body, the root cause is able to be addressed rather than just masking superficial symptoms!
If you’re interested in reading more about cosmetic acupuncture versus botox, click here to read my full blog.
What’s included in the treatment?
Intake
Each treatment consists of a comprehensive intake to learn more about your skincare goals, lifestyle and other factors that could affect the appearance of your skin such as diet, water consumption and sleep.
Cosmetic Acupuncture
From there, acupuncture points on the face + body are selected based on your personal goals and condition. The needles are retained for about 15 minutes while you relax in a heated treatment bed.
Gua Sha + Facial Cupping
The last part of your treatment consists of using gua sha to help promote lymphatic drainage and facial cupping to increase circulation- this is usually everyone’s favourite part! It’s very relaxing and soothing.
You will then be provided with personalized advice on what foods you can add to your diet and lifestyle tips to help you achieve your goals.
Organic and Vegan Skincare
Throughout your treatment, we will use a variety of all natural skincare with the best ingredients to improve skin quality.
Does it hurt?
Cosmetic Acupuncture is often done at minimal discomfort. At most you may feel a light pinch (similar to a mosquito bite) but it will subside after a few seconds.
Are the needles used more than once?
All needles are 100% sterile and single-use. They are safely discarded immediately after being removed, and a new set is used every treatment.
What results should I expect?
After your first treatment, you will immediately notice a brighter complexion, smoother skin, decreased puffiness and a more defined look. Fine lines will also look less visible.
How often should I get it done?
To really maximize the longterm effects of cosmetic acupuncture, I recommend at least one weekly treatment for three weeks. After three treatments, we will reassess your skincare goals and see how often we should continue treatment. Since cosmetic acupuncture influences the long-term health of skin, you won’t need many treatments once you reach your desired results.
Are there any side effects?
There aren’t many side effects other than possible bruising at the needle site but it rarely happens. This is why it’s important to avoid booking your treatment close to an important date or event- just in case! You may also feel a bit sleepy after your treatment because acupuncture can activate the parasympathetic nervous system which will make you feel very relaxed.
Is it covered by my insurance benefits?
If your healthcare benefits cover getting acupuncture by a Registered Acupuncturist (R.Ac), then cosmetic acupuncture falls under receiving an acupuncture treatment!
Conclusion
Cosmetic acupuncture is an amazing low-risk beauty treatment that can positively impact your skin to provide a brighter complexion and a more youthful glow. If you would like to learn more, feel free to book a complimentary phone consultation with me and I will be happy to answer any additional questions that you may have.
I’m also currently accepting new clients, so feel free to book a treatment with me below.
Thank you so much for taking the time to read my blog, I hope you learned something new! Feel free to subscribe to my website for email updates and follow me on Instagram.
I believe that everyone can age beautifully and gracefully without having to compromise their health with harsh anti-aging treatments. In today’s society botox is becoming increasingly more popular, especially in younger women in their 20’s. Luckily, an all natural and healthier alternative to injections has been gaining popularity- cosmetic acupuncture.
Cosmetic acupuncture is an amazing all natural beauty treatment that both younger and older women can gain benefit from! So today I wanted to write a quick blog on why you should choose facial acupuncture over botox any-day!
How does Cosmetic Acupuncture Work?
Cosmetic acupuncture is derived from Traditional Chinese Medicine beauty and is growing popularity around the world. It’s 100% natural, injection free and is often done at minimal discomfort. By stimulating certain areas of the face with hair-thin acupuncture needles, the body is encouraged to locally increase blood flow, collagen and elastin production.
How does Botox Work?
Botox is a drug made from a toxin produced by the bacterium called Clostridium botulinum. It’s the same toxin that causes a life-threatening type of food poisoning called botulism.
It works by blocking signals from our nerves to our muscles. The injected muscle can’t contract which makes wrinkles relax and soften. However over time, this procedure can actually weaken facial muscles and cause even more aging in the long-run.
Now that we understand the key points of each treatment, let’s go over why cosmetic or facial acupuncture is more beneficial than getting botox.
1. Benefits your overall health
Unlike botox which just treats local concerns of wrinkles, cosmetic acupuncture has the ability to positively impact your health as a whole. This is because Traditional Chinese Medicine treats the body as an energetic system and many skin related issues stem from inner imbalances. This can be due to poor digestion, poor circulation to the face or inflammation. Using a combination of points located on the face and body, the root cause is able to be addressed rather than just masking superficial symptoms!
2. Influences the long-term health of skin
While botox typically lasts 3-5 months, cosmetic acupuncture lasts much longer and will continue to benefit your skin even when you discontinue treatment. By causing micro-trauma with the insertion of needles, facial acupuncture encourages the natural production of newer, stronger elastin fibers and collagen. This results in increased elasticity, firmness, reduced fine lines, brighter complexion and smoother texture!
3. Strengthens facial muscles + prevents atrophy
With the use of motor points, cosmetic acupuncture stimulates or relaxes muscles in the face depending on the individual’s needs and goals. Instead of inhibiting muscle contraction like botox, cosmetic acupuncture aims to stimulate blood flow to the area. Increasing localized circulation allows your body to activate its own healing capabilities and naturally eliminates fine lines and wrinkles by supplying energy or Qi.
4. It Works!
Not only does facial acupuncture have the ability to promote anti-aging effects, it can also benefit many health conditions. In a recent article, facial acupuncture can also be used to treat various neuromuscular facial conditions such as Bell’s palsy, temporomandibular joint (TMJ) syndrome and trigeminal neuralgia.
5. Covered by Healthcare Benefits
If your healthcare benefits cover getting acupuncture by a Registered Acupuncturist (R.Ac), then cosmetic acupuncture falls under receiving an acupuncture treatment!
Conclusion
Thank you so much for reading my blog! I hope that I sparked your interest in this amazing all natural beauty treatment 🌸
If you are interested in learning more, please feel free to book a free consultation call with me! If you would like to book a cosmetic acupuncture treatment, please click here! I am currently accepting new clients in Toronto and would love to work with you 💗
Sources
Kotlyar, Arkady. “Treatment of Facial Pain with I Ching Balance Acupuncture.” Medical Acupuncture, vol. 29, no. 6, 2017, pp. 405–410., https://doi.org/10.1089/acu.2017.1251.
Most people assume that menstrual products contain safe, non-toxic ingredients. However, that is unfortunately not the case for pads and tampons. The problem with Tampax, O.B and other conventional menstrual product manufacturers is that they use genetically modified cotton, as well as a list of other toxic ingredients such as wood pulp, plastics and dyes.
So today, I wanted to write a blog on the hidden dangers found in our menstrual products and what products to use instead! Because let’s face it- we should not be putting toxic chemicals inside of our bodies on a regular basis.
Periods: The basics
Before I dive into the horrible and unnecessary ingredients in both pads & tampons, I want to talk about why a menstrual period is such an important cycle that happens within the human body.
A period is a way for the body to cleanse itself, reproduce necessary hormones and shed off the lining of the uterus. We go through many phases both before and after our monthly cycles based on the hormones being released. Examples of this include the follicular phase, ovulatory phase and the luteal phase.
Throughout the week of our actual menstrual cycle, it is so important to allow your body to do a full cleanse! This can be experienced emotionally such as crying (PMS) or even just focusing more on your diet. What I want to get at here is that it’s so important to not add toxic chemicals to your cycle because this can later cause hormonal imbalances, bacterial infections or even a heavier flow. Chemicals and ingredients found in conventional tampons have many unadvertised side effects and dangers so let’s get into it and explore healthier alternatives!
Ingredients found in Conventional Pads and Tampons
The information that I retrieved about the ingredients found in varying menstrual products can be found on Tampax.com.
1. Genetically Modified Cotton
Genetically modified cotton was introduced in 1996 (only 25 years ago) and is thought to be one of the world’s dirtiest crops. Globally, cotton crops cover just 2.4% of the worlds cultivated land, but uses 6% of the worlds pesticides and 16% of insecticides- more than any other single major crop. This greatly increases the risk of residues being present in your personal products and can throw off the natural pH balance within your vagina.
Vaginal pH imbalances can lead to yeast infections, bacterial vaginosis and can cause allergy related symptoms such as itching.
Aside from the negative health effects associated with GM cotton, thousands of cotton farmers and their families suffer from pesticide poisoning every year. Some cotton farmers earn less than $2.00 a day for their cotton and spend up to 60% of their annual income on pesticides.
2. Rayon
Rayon is a semi synthetic fabric made from recycled wood pulp. It’s widely used in the fashion industry because of its ability to mimic the look and feel of other fabrics such as silk, cotton, wool and others. This may sound great for fashion and clothing, but it does not belong in our bodies!
Rayon is processed with many other chemicals to be broken down into cellulose, which according to Tampax “helps absorb and retain fluid”. However, rayon is processed with many chemicals such as carbon disulphide, sulphuric acid, ammonia, acetone and others. The carbon disulphide emitted from rayon has been proven to cause symptoms such as nausea and vomiting, headaches and chest pain when inhaled. Toxins released from rayon can also rarely cause tissue necrosis for people who regularly wear clothing made of this fabric.
The interesting thing is that most studies done on rayon are based on fashion or clothing, not on the effects of putting it inside of the body. It is considered one of the most dangerous fabrics, but is still one of the main ingredients in our menstrual products! #notokay
3. Propylene
Propylene is a plastic that is found in food containers like those that hold yogurt, cream cheese and butter products. It’s derived from petroleum and is found in some beauty products because it’s very cheap and is considered safe by the Environmental Protection Agency (EPA).
However, a recent study conducted in November 2020 demonstrated that micro plastics are released from propylene infant feeding bottles. In the study, 48 regions were surveyed to estimate the global exposure to infants up to 12 months. They found values ranging from 14,600-4,550,000 particles per capita per day, depending on the region.
This greatly demonstrates that propylene plastics release micro plastics into our bodies and can have damaging health effects. The vagina is an extremely sensitive organ and using plastic derived ingredients is a big no no!
4. Paraffin
Paraffin is a by-product of the petrochemical industry and has to be intensively refined with bleach and other harmful chemicals in order to be useful. Its production is not sustainable nor environmentally friendly, making it a harmful and unnecessary ingredient in our menstrual products.
On its own, paraffin is greasy and has an unpleasant odour. So manufacturers add preservatives, fragrance and bleach to make it more appealing. This ingredient is used by Tampax as a wax “to keep the [tampon] string clean”. However, paraffin is far from clean!
Paraffin on its own can cause inflammation and irritation, but with the concoction of other chemicals added during production, it’s the perfect storm to throw off your pH.
As I mentioned earlier, vaginal pH imbalances can lead to different bacterial and fungal infections.
5. PEG-100 Stearate
PEGS or polyethylene glycols are petroleum-based compounds that are widely used in the cosmetic industry as thickeners, solvents and softeners.
Depending on the manufacturing processes, PEGs can be contaminated with measurable amounts of chemicals such as ethylene oxide and 1,4-dioxane. The International Agency for Research on Cancer (IARC) classifies ethylene oxide as a known human carcinogen and 1,4-dioxane as a possible human carcinogen. Additionally, ethylene oxide can also harm the nervous system and has been classified as a developmental toxicant by the California Environmental Protection Agency.
You would think that with all of the evidence behind the dangers related to this ingredient that it would not be used in menstrual products, however there is very little regulation as you can see! Most people assume that their personal products are safe and are willing to use them regardless of ingredients which is why big companies are still using cheap and unsafe ingredients. We definitely need more activism and awareness around this issue!
6. Titanium Dioxide
Titanium Dioxide is a pigment that is used in both pads and tampons to make them appear whiter. Titanium dioxide has recently been classified by the International Agency for Research on Cancer (IARC) as an IARC Group 2B carcinogen “possible carcinogen to humans”.
This ingredient is widely used to provide a whiter appearance and opacity to products such as paints, plastics, papers, inks, foods and toothpaste. It can also be found in a variety of beauty products and lotions such as sunscreen.
Although it has been proven to likely be carcinogenic, this ingredient is still used in many products including menstrual products.
Healthier Alternatives for your Cycle & Your body
So now that you know why you should avoid conventional menstrual products at all costs, let’s explore some healthier alternatives and brands!
Natracare Products
This brand is my go to- you can find it at Loblaws or even Amazon! I love this brand because it lists the ingredients right on the box. I also love that they use 100% organic cotton, are plastic & fragrance free, totally chlorine free and are biodegradable!
If you’re looking for a healthier alternative to your personal care products, check out Natracare. They are about the same price as regular pads and tampons, but contain much cleaner ingredients!
Organyc Products
Organyc is also a safe and clean choice for menstrual products. They are very similar to Natracare and do not contain genetically modified cotton or any of the other chemicals that we discussed. You can find their products at Healthy Planet or order from their website.
The Diva Cup
I don’t want to speak much on something that I personally have never tried, but I have heard great things about the Diva Cup! Not only is it a more environmentally friendly option, it doesn’t contain many ingredients that will linger in your body afterwards.
Takeaway
As you can see, there is not much regulation that goes into the manufacturing of menstrual products. It seems that because most people trust the ingredients, big companies and corporations can get away with adding cheap and harmful ingredients to our personal products. That is why it’s so important to take your own health into account and start educating yourself on common ingredients. Before I wrote this blog, I knew tampons and pads contained harmful chemicals but I will admit that I’m a bit shocked by the amount of information there is on this already. Needless to say, we need to start voting with our money and stop buying products that we know are not good for us.
Always remember- you are the only one with your health in best interest! Most big companies will do anything to make a bit of profit.
Thank you so much for reading my blog! Check out my personalized services and be sure to follow me on Instagram for updates ☀️
Li, D., Shi, Y., Yang, L., Xiao, L., Kehoe, D. K., Gun’ko, Y. K., . . . Wang, J. J. (2020). Microplastic release from the degradation of Polypropylene feeding bottles during infant Formula Preparation. Nature Food,1(11), 746-754. doi:10.1038/s43016-020-00171-y
Mancini, F., Bruggen, A. H., Jiggins, J. L., Ambatipudi, A. C., & Murphy, H. (2005). Acute Pesticide Poisoning among Female and Male Cotton Growers in India. International Journal of Occupational and Environmental Health,11(3), 221-232. doi:10.1179/oeh.2005.11.3.221
Glass fire cupping is a form of Traditional Chinese Medicine (TCM) that uses localized pressure to promote healing. As a Registered Acupuncturist, I personally love integrating fire cupping into treatments because it has a number of health benefits including improving circulation, reliving pain and naturally eliminating toxins from the body.
The interesting thing about cupping therapy is that it originated in both Ancient China and Egypt, tracing back to over 2,000 years! Although cupping has been around for centuries, it has recently gained more popularity after world renowned athletes like Michael Phelps and Alex Naddour were seen sporting circular red marks at the 2016 Rio Olympic Games.
Cupping therapy can be performed in a number of ways by using glass, bamboo or plastic cups. My personal favourite form of cupping is using glass cups, because the heat of the fire used to create suction adds additional benefits.
So without any further ado, let’s get into some of the amazing health benefits of this unique treatment!
How does Cupping Work?
Cupping therapy works by creating localized suction on various parts of the body to improve circulation and promote natural healing. Often referred to as a “reverse massage”, cupping is painless and benefits both the lymphatic and circulatory system.
It works by briefly placing a cotton ball that has been set on fire inside of a glass cup. The cup is then placed upside down on the body, and the negative pressure locally draws skin inside of the cup.
Here are some of my favourite benefits of Fire Cupping:
1. Migraine Relief
If you regularly suffer from headaches or migraines, cupping can help by improving blood flow, easing congestion, relaxing muscles and decreasing stress- all of which can be the root cause of your migraines. By placing the cups on the upper back, it also minimizes pressure on the neck which is where many people feel tension.
In a recent study, it was found that glass fire cupping can reduce pain and improve the overall quality of life for those who suffer from chronic migraines.
2. Naturally Reduces Inflammation
Inflammation can manifest in many ways including pain, fatigue, muscle stiffness and even loss of appetite. By creating suction in localized areas, the surrounding blood vessels dilate (expand), signalling your body to treat it like an injury.
Your body responds by increasing circulation which has some amazing benefits like sending more fibroblasts and leukocytes to the area, triggering the natural healing process and reducing inflammation.
3. Boosts Immunity
Cupping has been used for centuries to naturally boost the immune system as it pulls toxins out of your body. The suction from the cups can affect tissues up to four inches under the skin. So, by placing cups located near the lungs, mucous-filled toxins will naturally be dislodged. In turn, this eases congestion and cold/flu related symptoms.
4. Helps Treat Sports Injuries
One of the main reasons why people seek cupping is because of pain. Because fire cupping therapy acts as a reverse massage, it uses suction rather than pressure to ease muscle aches and pains. Fire cupping combines both intense heat and strong suction to help guide fresh blood to painful areas of the body, which can greatly benefit athletes and active individuals. This helps speed up recovery and reduce risk of injury!
5. Detoxifies the body
Cupping has the ability positively impact your circulatory and lymphatic system, which helps to naturally detoxify your body. This is because the circulatory system is stimulated to increase blood flow, while toxins are drained out through the lymphatic system. This is why I always tell my clients to drink lots of lemon water after their treatment- lemon water helps to flush out unnecessary toxins!
Conclusion
Fire cupping is an amazing therapy to help treat a number of conditions. I use fire cupping therapy in addition to acupuncture and it works wonders!
If you would like to book a treatment with me in Toronto, please click the button below!
A lot of people ask me what my skin care routine is and to be honest, it’s pretty simple! When it comes to skincare, less is more. Our skin is so delicate and is the first to react to pollutants in the environment. So it’s so important that we’re not overwhelming our skin even more with harsh ingredients and chemicals that are commonly found in most skincare products.
It’s also important to take diet and nutrition in mind when discussing skincare. Not many people know that the appearance of our skin is actually highly influenced by the foods we eat.
Here are 5 tips to promote healthy looking skin:
1. Eliminate Oils, Sugars, Dairy Products & Processed foods from your diet
I know this sounds extreme, but honestly the pay off is huge. Foods that are high in oils, sugar and dairy are horrible for the appearance of your skin! Every now and then I’ll indulge and eat something sugary and the next day my skin looks red & rough.
This is because sugar contributes to inflammation as well as breaks down collagen and elastin (which are important components to youthful looking skin!) It’s fine to snack every so often, but having a constant intake of foods high in these ingredients will increase redness, the look of fine lines and decrease elasticity. Youthful looking skin starts on the inside!
2. Drink lots of lemon water and fresh fruit juices
I am a huge advocate for drinking lemon water and making fresh fruit juices in my blender throughout the day! Drinking lemon water is a great way to detox impurities from your skin and body. It’s also packed with antioxidants and vitamin C which stimulate collagen production and reduce signs of aging.
I also love making fruit juices because it’s an easy and quick way to add nutrients to your diet. Check out these soy milk smoothie recipes! They’re high in phytoestrogens, antioxidants, and minerals which are all great skin foods.
3. Start using a natural oil before bed like Rosehip
Using rosehip oil on your skin will honestly change your life! Not to be mistaken with rose oil made from rose petals, rosehip oil comes from the fruit & seeds of the rose plant which is commonly grown in Chile. I honestly love this oil because it makes my skin feel amazing and gives it a natural glow. Rosehip oil contains antioxidants like vitamins A, C and E, as well as essential fatty acids which all promote healthy skin. It also brightens the look of skin, boosts collagen formation, reduces inflammation and reduces hyperpigmentation.
The main thing when buying rosehip oil is to make sure that it comes in a tinted glass bottle and is certified organic. I typically buy this kind from Amazon and it works wonders!
4. Add facial rolling or Gua Sha to your skincare routine
For those of you who don’t know what Gua Sha is, it’s a technique used in Traditional Chinese Medicine to promote blood flow and circulation in the body. It’s done by gently scraping the affected area with a natural rock such as jade or rose quartz to promote healing. Doing Gua Sha on the face, commonly known as facial rolling is really beneficial because it moves impurities out of the skin by increasing blood flow to the area. It also naturally tones facial muscles, improves the skin’s elasticity and softens fine lines.
I typically do facial rolling 1-2 times a day just after applying rose hip oil.
5. Avoid wearing makeup
Have you ever really read the ingredients on your makeup? The amount of ingredients in one palette is literally insane! Just think of how many chemicals we put on our face for one night out. Our pores get clogged, our skin gets red and a breakout happens as a result- that’s why it’s so important to limit the amount of times you wear makeup. Don’t get me wrong, doing makeup and getting dolled up is fun but it’s so crucial to let your skin breathe.
If you do like wearing makeup, try to choose a cruelty free brand. Brands that are cruelty free typically contain better ingredients and don’t involve animal testing. I really love the brand Anastasia because it’s one of the only brands that doesn’t cause me to breakout the next day. Everyone’s skin is different, but I’m sure you’ll be doing your skin (and our animal friends) a favour by choosing a cruelty free brand instead.
Conclusion
Honestly the key to healthy skin is a healthy diet. Foods that are good for your skin include cashews, berries, fresh fruit juices and leafy greens. If you have an alkaline plant based diet, you will be getting tons of phytonutrients and minerals which the body can use to make collagen. Whereas if you have a diet high in processed foods, sugars, oils and dairy products, it will manifest on the skin as inflammation, redness and acne.
Always remember to let your skin breathe, eat foods that nourish it and use a natural oil such as rose hip that is high in antioxidants. 🙂
When I was vegetarian, I had a severe iron and B12 deficiency. I used to go to my doctor weekly for B12 injections and take iron supplements daily. It wasn’t until I went fully vegan that my nutrient deficiencies started to disappear.
You may be wondering how going vegan helped, but it did in tremendous ways! Many plant-based foods are rich in iron and beneficial nutrients, however there is a common misconception that you must consume animal products in order to maintain healthy iron levels. This is far from the truth, and the reality is that animal sources of iron have harmful effects on the body when compared to plant-based sources. So today I wanted to write a blog and present some interesting research on the topic!
What is Iron and Why is it Important?
Iron is an important mineral that helps to maintain healthy blood. A lack of iron is called iron deficiency anemia which is the most common nutritional deficiency, affecting about 4-5 million Americans per year. Iron deficiency occurs when our body doesn’t have enough iron to produce hemoglobin. Hemoglobin is a protein in red blood cells that is responsible for transporting oxygen to our body’s organs and tissues. Without enough iron, we are unable to produce healthy red blood cells to transport oxygen which leads to fatigue, dizziness and headaches.
Iron is necessary for healthy brain development and growth in children, as well as helping to maintain healthy red blood cells.
How Much Iron Do We Need?
The Recommended Dietary Allowance (RDA) for adults 19-50 years:
Men: 8 mg daily.
Women: 18 mg daily.
Pregnant Women: 27 mg daily.
The higher intake amounts for women and pregnancy are due to blood loss during menstruation and the rapid growth of the fetus during pregnancy.
Heme vs Non-heme Iron
Now that we have talked a bit about what iron deficiency anemia is and the recommended daily intake, let’s differentiate between the two forms of iron.
Iron from food comes in two forms: heme and non-heme. Heme is only found in animal flesh such as meat, poultry, and seafood. Non-heme iron is found in plant foods such as whole grains, nuts, seeds, legumes, and leafy greens. Non-heme iron can also be found in animal flesh (animals consume plant foods with non-heme iron) and fortified foods.
About 40% of the iron found in animal sources is heme iron and about 60% is non-heme iron. Additionally, when heme iron is heated during cooking processes, much of it is denatured.
Although both forms of iron provide benefit to the body, high heme intake is associated with increased risk of several cancers, including colorectal cancer, pancreatic cancer and lung cancer.
Negative Health Effects Associated with Heme-Iron
The human body has no way to dispose of excess iron, which can lead to future health complications. As a result, excess iron is stored in our organs with the majority being put in our liver, heart, and pancreas. Too much iron in our organs can lead to damage and disease—eventually leading to life-threatening conditions such as liver disease, heart problems, diabetes, and certain types of cancers.
Because heme iron is absorbed at a higher rate (15%-35%) than non heme (2%-20%), it’s much easier to consume too much.
Cancer
Meat is one of the largest dietary sources of heme. Many studies have suggested that the high heme content in red meat is associated with several diseases, including heart diseases, diabetes and cancer.
Red meat (beef, lamb and pork) has 10 times the heme content compared to white meat such as chicken. Research has shown that an increased risk of several types of cancer is associated with diets high in red meat. On the contrary, consumption of substantial amounts of green vegetables is associated with decreased risk of colon cancer, likely because vegetables contain low levels of heme iron.
Significantly Increases your risk of Coronary Heart Disease
Coronary heart disease (CHD) is caused by plaque buildup in the wall of the arteries that supply blood to the heart. Plaque is made up of cholesterol deposits and buildup causes the inside of the arteries to narrow over time. This process is called atherosclerosis.
Many studies have demonstrated a positive association between heme and coronary heart disease. The earliest evidence of this association was actually documented in 1994- findings included an increased risk of myocardial infarction among men consuming red meat as the main source of iron.
In another study, meat intake was used as a measure of dietary heme. Men who consumed meat six times a week compared to men who consumed meat less than once a week had a 60% increased risk of CHD.
Benefits of Non-Heme Iron
If you’re feeling confused as to where to get your iron from moving forward, I have one word for you- plants!! Plant based sources of iron are packed with beneficial antioxidants, nutrients and Vitamin C which aids in iron absorption. In addition, a plant-based diet has demonstrated the ability to protect our cells from inflammation and chronic diseases. Plant based sources of iron allow you to meet your nutritional requirements, without causing negative health effects.
Here are some of my favourite plant-based foods that are rich in iron:
Lentils: Lentils come in three varieties: brown, green, and red. Lentils are not only packed with iron, but also high in potassium, fiber, and folate (a B vitamin). One cup contains 6.6 milligrams of iron.
Tofu/Tempeh: Tofu and tempeh soy-based products are a big part of the vegan diet! Tofu has a higher iron content of 6.6 milligrams per half-cup. One cup of tempeh has 4.5 milligrams of iron.
Spinach: one cup of cooked spinach contains 6.4 milligrams of iron. Try adding spinach to your smoothies, pastas or salads to naturally increase your iron intake!
Beans: are an amazing source of iron! Kidney beans (5.2 milligram / cup), soybeans (4.5 milligrams / cup), and lima beans (4.5 milligrams / cup) have the highest iron content.
Conclusion
When it comes to iron, plant based sources are much healthier because they typically contain antioxidants and other crucial nutrients. In addition, plant-based foods have anti-inflammatory effects whereas animal derived foods are one of the main causes of inflammation in the Western diet. Try plant-based sources instead!
Be sure to follow me on social media, and check out my services page if you would like to work together. Stay healthy and stay glowing! ✨
Sources
Ascherio A;Hennekens CH;Buring JE;Master C;Stampfer MJ;Willett WC; (n.d.). Trans-fatty acids intake and risk of myocardial infarction. Circulation. Retrieved November 11, 2022, from https://pubmed.ncbi.nlm.nih.gov/8281700/
It’s officially fall- my favourite season! I love this time of year because there are so many pretty colours and it also means that halloween is just around the corner! But with the transition from warmer weather to cooler temperatures, it’s so easy to get sick. However, if you take the necessary steps to protect your body against pathogens, you will have nothing to worry about!
Here are the best natural remedies for a strong immune system:
1. Echinacea Tea
Echinacea is in amazing herb that has the ability to naturally boost your immunity and shorten the duration of the common cold, flu, pharyngitis, cough & fever. In fact, archaeologists have found evidence that Native Americans used echinacea for more than 400 years to treat infections such as wounds and a general “cure-all”. In addition, echinacea is loaded with plant compounds that function as antioxidants which help to support a strong immune system.
Traditional Medicinals is my favourite brand of echinacea tea because the ingredients are clean and it’s very affordable! You can find it at most general stores like Bulk Barn, Loblaws, No Frills or even Shoppers Drug Mart.
2. Freshly squeezed orange juice
Drinking orange juice is a great and tasty way to build strong immunity at this time of year. Oranges are naturally packed with Vitamin C which has the ability to help our bodies produce leukocytes (white blood cells). White blood cells are what fights off infection and helps our bodies recover from illness. In addition, oranges are also rich in carotenoids which help to protect our cells from oxidative stress, as well as supports cardiovascular health 🫀.
Check out my new Youtube video for a delicious orange smoothie recipe that is packed with carotenoids 💪🏼
3. Fresh Garlic
Garlic is a natural remedy that most people already know about because of their grandparents. But today I want to tell you the reasoning why garlic has such amazing immunity boosting effects! It all starts with allicin- an active compound that gives garlic its smell and taste. Allicin has the ability to ease inflammation and block free radicals that damage cells and tissues within your body. It also has antiseptic, antibacterial and anti-fungal properties meaning that it can naturally destroy select viruses and other harmful microorganisms.
I love adding garlic to my recipes for added nutritional benefits, but when I feel myself getting sick I prefer to eat it raw. I usually mash one clove, mix it with maple syrup and take it like a spoon of cough syrup. But if raw garlic is too strong for you, you can try boiling it in 1 cup of water and drinking the water as a tea 🍵.
4. Ginger
Ginger is one of the most commonly used herbs in Traditional Chinese Medicine because of its amazing immunity boosting effects! Ginger is considered a warming herb so it’s perfect for combating seasonal sicknesses such as the common cold at this time of year. In addition, ginger can help to decrease inflammation, which can help reduce a sore throat and inflammatory illnesses.
Try adding fresh ginger to your morning smoothie or even try drinking a ginger tea before bed.
5. Dressing Weather Appropriate
This one seems a bit obvious but it’s extremely important to wear adequate clothing for this time of year- I know in the mornings it can be warm, but pack a sweater anyway! This small gesture will prevent you from dealing with a runny nose for weeks on end. In addition, wearing socks around your house surprisingly helps improve your immunity. This is because a lot of body heat can be lost from walking on cold flooring!
Other helpful tips:
Taking a steam shower is a great way to detox, improve circulation and ease pain. By standing in a steam shower for more than 5 minutes while focusing on your breathing, your body will naturally loosen up built up mucous in the respiratory tract and provide relief. If you’re laying in bed at night and you feel congested, try taking a nice steam shower! It will not only help you breathe easier, it will also help you sleep!
Eat more whole plant-based foods. Plant-based foods are high in beneficial nutrients and antioxidants that can help your body fight off infections + aid in building a strong immune system!
Exercise. Exercising has so many benefits such as improving brain function and reducing the risk of developing certain diseases. Try visiting the gym at least 2 times a week to stay in top shape and allow you body to function at its best!
Conclusion
Thank you so much for reading my blog! I hope that at least one of these immunity boosting tips was helpful! Be sure to follow me on my socials to stay connected 💗
Acupuncture is an ancient technique that has been used to treat many conditions and create inner balance for over 2,000 years. However, it wasn’t until recently that women started to explore Traditional Chinese Medicinal therapies as an option for fertility treatment. So today I wanted to write a quick blog on how acupuncture can help benefit infertility and help to increase your likelihood of conception.
What is infertility?
First things first, if you are struggling with infertility know that you are not alone. According to the CDC, about 10% of women (6.1 million) in the United States aged 15-44 have difficulty getting pregnant or staying pregnant. This can be due to many contributing factors in both partners.
What causes it?
In women, the cause of infertility can include endometriosis, uterine fibroids and thyroid disease. In men, it can be due to low sperm count, low testosterone, a pre-existing condition or injury.
Certain lifestyle factors can also increase the risk of infertility in both partners:
Age (over age 35 for women and over 40 for men).
Excessive alcohol use.
Smoking.
Stress.
Eating disorders including anorexia nervosa and bulimia.
Sexually transmitted disease (STDs)
Over-exercising.
Obesity.
How is infertility treated?
Typically, your healthcare provider will ask you to record signs of ovulation such as basal body temperature, do blood work and perform a pelvic examination to try to narrow down the root cause.
Varying treatment methods may be offered such as medications or even surgery.
The Alternative Approach to Infertility 🌸
Now that we have explored a little bit about what infertility is, let’s talk about how acupuncture can increase the likelihood of conception.
In Traditional Chinese Medicine (TCM), the body is viewed as an energy system. Each organ plays a role in the smooth flow of energy (or Qi) and maintaining an inner balance. When our inner balance is disrupted, many related symptoms and conditions can arise such as infertility.
How Acupuncture Can Help
Research suggests that acupuncture in combination with moxibustion can have positive effects when it comes to preparing the body for conception. This is because in most cases, the body or the uterus is too cold (doesn’t have enough energy) to carry and hold a baby.
When moxibustion is used to improve fertility, specific points over the ovaries and uterus are warmed to increase blood circulation. This in turn improves the availability of nutrients to growing follicles, assists with the elimination of toxins and improves the quality of the endometrial lining.
Moxibustion is a Traditional Chinese Medicine therapy which consists of burning dried mugwort on particular points on the body.
In addition, diet plays a huge role in the success rate of conception. Traditional Chinese Medicine takes factors such as the temperature of foods, current season and nutritional value into mind to create a personalized plan based on the patients constitution.
Conclusion
Acupuncture is amazing treatment approach to many health conditions. Regular acupuncture sessions can help to monitor stress levels as well as promote relaxation which may also increase the likelihood for a successful pregnancy. It’s one of my favourite aspects of alternative medicine because it really does provide incredible effects! To learn more about how acupuncture works, check out my blog All About Acupuncture.
If you are looking for an acupuncturist, feel free to book an appointment with me, I am currently accepting new clients! 🌸
Whenever I tell someone that I am a Registered Acupuncturist (R.Ac), they always have so many questions! So today I wanted to write a blog on what exactly acupuncture is, how it works and some of its origins. The cool thing about this ancient technique is that it originated in China over 2,000 years ago- so as mystifying as acupuncture may seem, it has been around for longer than most people realize!
What is Acupuncture?
Acupuncture involves the insertion of thin needles in strategic points around the body. These points were first mentioned in The Yellow Emperor’s Classic of Internal Medicine which dates back to approximately 100 BCE. This information continued to be passed down from generation to generation, until the acupuncture points were refined and it became a standard practice in China.
Today, acupuncture has gained popularity around the world and is a regulated health profession in many countries. Research suggests that acupuncture can be used to help treat a number of conditions and diseases such as pain, insomnia, digestive issues, migraines, anxiety and depression.
How does it work?
In biomedical terms, acupuncture works by stimulating the central nervous system using specialized points to activate your body’s own natural healing capabilities.
In Traditional Chinese Medicine however, our organ systems play a pretty big role. Take the digestive system for example, the main organ responsible for digestion is the stomach or spleen. If a patient presents with no appetite and feels tired all of the time, I would choose acupuncture points on the “Stomach Meridian” to promote healthy digestion and help the overall digestive system function better.
*I did not create this image, credit goes to its rightful creator.
It’s important to differentiate between both Eastern and Western Medicinal systems because both systems look at the human body completely differently. Utilizing all of the knowledge that we have as a modern society, while applying it to ancient concepts can be an amazing integrative approach to any treatment plan.
What does it feel like?
In most cases, patients report feeling a dull sensation after the needle is inserted. But because acupuncture needles are so thin, most people don’t feel a thing! My personal acupuncture style is to make sure that my patient feels comfortable at all times. This can be done by engaging in an open conversation, asking questions and reading body language.
How to prepare for your very first acupuncture treatment!
Booking your first acupuncture treatment can be intimidating but it’s something that you should be thrilled about! Taking your health into your own hands and trying new things is something to celebrate!!
Here’s a list of things that I always remind my clients to do before our session:
Make sure you eat beforehand! Because acupuncture works at a superficial level, it’s hard to predict how you may feel afterwards. Eating a nutritious breakfast will help you to feel fully energized and provide your body with everything it needs.
Wear loose and comfortable clothing. This allows your practitioner to locate and needle acupuncture points precisely.
Don’t drink coffee before your session- aside from coffee preventing relaxation, it also affects the appearance of your tongue. The tongue is a crucial indicator of internal health and can be used to aid in diagnosis.
Try and book your appointment on a day off. Booking on a day off will allow you to fully relax and immerse yourself in the experience.
I hope you enjoyed my blog and learned something new about acupuncture! I am currently accepting new clients for Registered Acupuncturist treatments, so please check out my services page! Stay healthy and stay glowing ✨
Working out is a great way to improve your overall health and create a healthy lifestyle. Research suggests that exercising has many mood related benefits such as reducing anxiety, depression and improving self-esteem. Aside from all of the amazing mental benefits, some people may wonder why they aren’t seeing physical results right away. So today, I wanted to write a quick blog on 5 key reasons why you may not be achieving your fitness results just yet!
1. Too many animal products in diet, not enough fiber
Okay so one of the most important things when wanting to achieve physical fitness results is making sure that you are consuming the right foods! The first thing that I recommend to new clients is to try to reduce their intake of animal products, and to up the intake of whole plant-based foods. The great thing about plant based foods is that they are low in calories, but high in fiber and volume which will keep you feeling full for longer. Animal products are often high in calories and contain unnecessary additives such as sulfates and sodium nitrate. Additionally, animal products contain cholesterol which can increase your risk of heart disease, high blood pressure and obesity.
Research supports that the plant-based diet reduces oxidative stress, inflammation and the risk of developing certain conditions later in life. To look healthy, you have to actually be healthy on the inside too! And one of the best ways to start is to incorporate more plant-based foods into your diet! Try doing Meatless Mondays or just simply being more conscious of the foods that you put into your body.
2. Need to Switch-Up Exercises
Many people stick to doing the same exercises if they’re trying to target a certain muscle group, however the best way to build strength and achieve noticeable results is to try different exercises! Our bodies are great at adapting, so if you’re doing sit-ups every night, your body will eventually get used to the motion and they won’t be much of a challenge anymore.
Changing up your routine will allow your body to build new muscles, prevent overuse injuries and increase the intensity of your workout. If you’re looking for easy at home exercises, check out my brand new Youtube Video for some inspiration! I love doing these exercises because they’re simple, quick and don’t require much space or equipment!
3. Not Being Consistent
Consistency really is key! Taking a day or two off is fine if you’re just not in the mood to be active, however it’s so important to stay true to your goals and remember why you started! Being consistent with your diet, lifestyle and long-term goals is what will get you a step closer to achieving physical results.
If you have trouble staying consistent, try creating a schedule for the week or buying an agenda. Creating lists and goals are a great way to stay motivated and stay on top of things.
4. Not Setting Goals & Lack of Organization
Setting goals is important because it allows you to actively track your progress while seeing what you may need to work on. If you get into a new workout routine without documenting your weight or measurements beforehand, it may be hard to notice any difference.
The best way to start achieving (and noticing) your results is to set very specific goals. If you want to lose weight, document how many pounds that you want to lose, if you want to build muscle, specify which muscle group and create a plan of action. Always be organized and honest with yourself so that you know exactly what you want and how you can accomplish it!
5. Unhealthy Lifestyle Habits
And lastly- unhealthy lifestyle habits! Living a healthy lifestyle means eating at regular times, not eating late, not drinking alcohol excessively, getting adequate sleep etc. Yes, working out and generally eating healthy is amazing and a step in the right direction, but it’s so important to follow healthy habits as well for your general well being!
This means making sure you meet all of your nutritional requirements, getting at least 7 hours of sleep per night and avoiding things that cause you to feel stressed. The reality is that these things can be triggers for you to overeat and therefore throw off your results. For example, if you didn’t get enough sleep, you may eat something sugary the next day to keep you awake. Or if you are going through an emotionally stressful time in your life, you may over indulge in sweets.
Setting boundaries, being organized and staying consistent are all great ways to start developing a healthier way of living!
Takeaway
Thank you so much for reading my blog! Be sure to follow me on my other social networks for more health & fitness content ✨
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. The Primary Care Companion to The Journal of Clinical Psychiatry, 08(02), 106. https://doi.org/10.4088/pcc.v08n0208a
Natural Glow Wellness 