Dr. Madhu Swamy, ND

Ultra-processed foods (UPFs)—like packaged snacks, sugary drinks, and instant meals—are making headlines again. Recent research shows that diets high in UPFs are linked to increased risks of obesity, cardiovascular disease, type 2 diabetes, and even early death. A 2023 study in The BMJ found that people who consumed the highest amounts of UPFs had a 29% higher risk of mortality from all causes compared with those who ate the least. These foods are often calorie-dense, nutrien

Sleep is so important to health, but many of us just aren’t getting enough causing insomnia (difficulty in falling or staying asleep). The body needs 7-9 hours to repair and regenerate, getting less than 6 hours has been associated with health problems such as memory loss, depression, elevated blood pressure, poor concentration, headache, irritability, depressed immune function, low libido, and weight gain. For some people getting enough sleep is just as simple as getting to

Are you struggling with your weight? Trying to lose weight can be an emotional roller coaster, and is often not simply a matter of willpower and portion control. The only way to truly make a difference in the long run is to address the underlying cause(s) of weight gain. These are my top 5 causes for difficulty losing weight: Malnutrition-Most North Americans following the Standard American Diet (aka SAD diet). However this diet results in people being overfed but undernouris

I am often asked what is Bowen and how can it help. Bowen therapy is a type of bodywork that uses thumbs and fingers on precise points to perform a unique set of rolling-type moves that activates nerve bundles below the muscle and soft tissue. By stimulating meridian points in a specific order and with careful pauses in between, it prompts the body to reset, repair and balance itself. It is one of the safest, fastest and most effective modalities for treating pain, chronic il

There is no doubt that prescription medicines have an important place in our healthcare system, however prescription medications don’t always make you feel better. In fact they treat the symptom, not the root cause. Also many patients have a range of symptoms that they have been unable to address on their own or with the help of other medical practitioners. In order to strive for optimum health and wellbeing, it’s time to look for a more balanced proactive approach to your he

Melatonin is released by the pineal gland, found within the brain. Melatonin is a ‘neurohormone’ which can be used to regulate sleep-wake cycles and help with the timing of your circadian rhythm (24-hour internal clock). Production and release of melatonin is activated by darkness and depressed by external/environmental light sources, so falling asleep while watching Netflix isn’t helpful ;o). Being exposed to light at night can block melatonin production. Melatonin can be su

Nutrient dense because it contains ~20 vitamins and minerals (Pantothenic acid, Folate, Vitamin K, Copper, Riboflavin, Potassium, Vitamin E, Niacin, Vitamin B6, Vitamin C, Magnesium, Thiamin, Manganese, Iron, Carotenoids Lutein and Zeaxanthin). Contains healthy monounsaturated fatty acids (in particular oleic acid), which accounts for >60% of the total fat. Sodium, sugar and cholesterol-free. Great first fresh food for babies because of its creamy texture. Adding avocado to s

Is fat in foods good or bad? Not all fat is bad for you. In fact your body needs fat to function. This macronutrient is a major source of energy and so much more. Fats help keep you warm, they help your body to absorb important nutrients, and they play a crucial role in some of your body’s everyday functions. But not all fats are created equally. There are many types of fat: saturated, polyunsaturated, monounsaturated and combinations of these. Healthy Fats (Monounsaturated F

Take a cold shower! Really!!!! Cold water has so many benefits! And when you do “Alternating Hot and Cold Shower” it can do amazing things for your body, here’s how... Hot water has a stimulating effect on the body. It causes blood vessels to open, allowing better blood flow. It also increases oxygen absorption and carbon dioxide excretion making it important for detoxification. The heat from the water is directly transferred to your body. Cold water also has a stimulating ef

Do you get PMS, really bad cramps, bleeding in between periods, heavy flow, short or long cycles, have you been on the birth control pill for years and are worried about your cycle as you come off? Naturopathic Medicine offers many ways to treat all of these symptoms and more. My favourite way to treat hormonal concerns are using medicinal plants. Female hormone adaptogens like Vitex Agnus-Castus (known commonly as Chasteberry) can act as hormone regulators, meaning they bala

Are you suffering from back or body pain? Do you have anxiety or poor sleep? Acupuncture can address these concerns and more including menstrual concerns, digestive issues, injuries, scars, stress, the list just goes on... Acupuncture is a form of treatment that has been used for around 3000 years! It involves inserting very thin needles through a person's skin to various depths at specific points on the body. An acupuncture treatment generally feels relaxing and some people

As a Naturopathic Doctor I love teaching others about the many modalities I use. Today let’s learn a little botanical medicine and discuss a beautiful yellow root you can find in grocery stores as a fresh root or in powder form called Turmeric. Turmeric is the spice that gives curry its yellow colour. It has been used in India for thousands of years as a spice and medicinal herb. The most active compound in turmeric is “Curcumin” which is an anti-oxidant and anti-inflammator

Ingredients (Makes 7 cookies): 1 Ripe Banana 1.5 cups Oats (I prefer large flake) 1 cup Unsweetened Applesauce 1 tsp Vanilla extract 1/2 tsp Cinnamon 1/2 tsp Salt 1/3 cup any of the add-ons (chopped walnuts, raisins, chocolate chips, cranberries, chopped apple, shredded zuchinni, shredded carrot, slivered almonds, 4 chopped medjool dates) 1 tbsp Maple Syrup, Honey, or Mollasses, for added sweetness (Optional) Directions 1. First, Preheat the oven to 350F. Peel the ripe Banana