This cauliflower pizza dough recipe is for Dr. Meaghan, for her inspiring love of cauliflower and all things brassica.

Try this tasty pizza dough rendition if you are looking for a grain free dough alternative or simply want to spice up an old favourite. Great for both vegetarians and carnivores, as you’ll see!

A word on cauliflower..

This vegetable is part of the health wise brassica family that’s high in:

• fibre
• folate,
• vitamin C
• low in fatCauliflower also helps to protect against cancer with its estrogen antagonistic Indole-3-carbinols & sulforaphanes.  That being said, you can’t go wrong when you go with cauliflower whether it’s white, green or purple.

You will need the following tools: 

• Food processor
• Fine meshed stainer
• Tea towel or cheese cloth
• Large pot

Ingredients:

• 1 head of cauliflower cut into chunks your food processor / blender can grind up
• 1 egg beaten
• 1/2 tsp of sea salt
• 1/3 cup of goat cheese (or blue cheese)
• 1 teaspoon of dried parsley
• 1/2 teaspoon of dried basil
• 1/2 teaspoon of dried oregano
• 1/4 tsp of summer savoury

Method:

Preheat oven to 400F (205C)

• Pulse cauliflower in batches until they are a rice like texture
• Put all cauliflower rice into a large pot, fill with water overtop the cauliflower by 1 inch. Let water boil and cook for 5 minutes.
• Drain the cauliflower in a strainer that is small enough
• In batches, strain water from cauliflower through a tea towel or cheese cloth.  Careful as it can be warm.  Ensure almost all the water has been drained.
• Place the strained cauliflower into a bowl, add the remaining ingredients.
• Mix using hands preferably.  The texture won’t be like traditional pizza dough but don’t worry.
• Once mixed place onto pizza pan.  If you are using a stone, place directly on.  If you are using a metal pizza pan, then place parchment paper first.
• Place dough onto pan and shape to your liking, crafting edges along the perimeter and keeping the base thickness 1/3″ thick.
• Place into oven for 45min until golden brown throughout.
• Remove from oven and add your toppings.  (The following was used in the accompanying photo: a pesto base, moose sausage, sautéed rappinni, peppers & feta).  Place back into oven for 5-10min.

Recipe adapted from Megan Gilmore, detoxinista.com

Sarah Kent is a Naturopathic Doctor practicing in Bridgeland. An athlete herself, Sarah understands the need to be healthy so optimal training & racing can be realized.  She offers free 15 min consultations at Naturmend, come in and chat with her today.

Osteopathic Manual Therapy (OMT) is a therapy which is not characterized by a specific technique used to treat specific conditions. Physiotherapists are generally known for their exercises, chiropractors for their manipulation techniques and massage therapists for their hands-on muscle work. OMT uses a variety of different techniques which include massage, joint mobilization and very gentle cranio-sacral techniques. While it may sound similar, one of the main differences between these techniques is the application based on the principles unique to OMT. Most importantly, one of the basic principles is “structure governs function; function governs structure” meaning that if there is a problem in the structure, may it be a joint, muscle or an organ, the function of that structure will also be impaired, and vice versa. That being said, this is very important when looking at fertility and conception! The osteopathic manual therapist has essential knowledge of anatomy and physiology and is able to detect mobility restrictions which may be affecting organ function, thus influencing fertility and conception.

How is Organ Mobility Important to Conception?

In women, the areas to look at are the pelvic room containing the genital organs and the intestines; the associated musculo-skeletal structures such as the spine, ribs and pelvic bones; and the skull.

The uterus is a cone-shaped organ which is flat front to back. Being a very mobile organ, its position depends on whether the bladder and intestines are empty or full as it sits between the two. Generally the uterus is bent and tilted forward. The fallopian tubes extend from the uterus to the ovaries and are very mobile structures, coming into contact with the small intestines, bladder and parts of the colon. The ovaries are almond-shaped and supported through various ligaments attaching them to the uterus and fallopian tubes in addition to the pelvic wall and lumbar fascia.

It is important for all these structures to move freely to function optimally. The uterus can often become displaced or compressed by the large intestine, especially if constipation is an issue. The accumulation of feces in the lower colon will push the uterus into a different position and also obstruct venous drainage leading to pelvic congestion. The ovaries playing an important role in hormone balance, must also be mobile, and have enough blood supply and drainage. As the veins are very long and thin, it is easy for them to become compressed by other structures. A slipped rib pushing down on the structures above the ovaries and dysfunction of the small intestines can cause congestion of the ovaries by compressing these small blood vessels.

Optimal organ function is also influenced by the autonomic nervous system which is made up of both sympathetic (stressed) and parasympathetic (relaxed) parts. The sympathetic nerves exit from the spinal column at organ-specific segments. If any of these segments become irritated or restricted, it can change the parasympathetic state, creating a stress response, in turn constricting the blood vessels to and from the organs, leading to irritation and stagnation.

The parasympathetic nerves to the pelvic organs exit the sacrum, the triangle-shaped bone at the end of the spine. Again, these nerves can become irritated if there is a dysfunction of the sacrum. Any trauma to the sacrum or tailbone, for example, falling or slipping and landing on your behind, may cause a change in the neurological system and poor drainage of the pelvic area, leading to stagnation and further irritation to the organs.

Another area of importance is the skull and its containing structures. The hypothalamus and pituitary gland are both involved in hormone balance and may be affected by the bones and connective tissues in and around the skull. Any head trauma may cause strain patterns in the skull causing congestion in the head. Proper drainage and blood supply of the head are necessary for these glands to communicate properly with the rest of the body. The osteopathic manual therapist will aid drainage and blood supply by freeing up boney and muscular restrictions around the neck and thoracic cavity.

For the osteopathic manual therapist, all of these structures have to work in harmony to allow for proper health and therefore must assess the whole body.

For the woman, it is important for all the surrounding structures to be mobile, such as as the tailbone, spine and ribs to ensure a properly functioning nervous system and proper drainage from the abdominal cavity.

And a Word on the Gents

To increase the chance of conception, it is also important to consider both the quantity and quality of the sperm produced by the man. The same principle of “structure governs function; function governs structure” applies to men. The sperm is produced in the testes, which are specifically located outside of the abdominal cavity to maintain a constant lower temperature than the body’s core temperature. Should the temperature of the testes elevate, sperm production will be affected. The prostate glad is a walnut size organ seated just beneath the bladder and is responsible for producing seminal fluid, which nourishes, transports and protects the sperm as it travels through the female reproductive tract; therefore it plays a key factor in male fertility.

Reduced drainage of the pelvis due to intestinal dysfunctions or surgeries for example will lead to congestion in the lower abdomen and thus poor drainage of the prostate and testes. An elevated temperature in the testes may for example occur due to a varicocele, the enlargement of the spermatic vein. The spermatic vein drains blood from the testicle back to the heart, which reduces when enlarged, thus increasing the temperature.

It is clear, that there are a lot of areas the osteopathic manual therapist needs to look at when addressing fertility and conception. As the body will be treated as a unit, the patient will not just receive benefits for one area, but for overall health and well-being!

Natalie Pateman, BSc. is a U.K. trained, and qualified osteopathic manual therapist and cranio-sacral therapist. She has completed a 4-year full-time course in osteopathy at the British College of Osteopathic Medicine in London (U.K.) followed by additional courses in cranial osteopathy, pediatric osteopathy and animal osteopathy. To learn more about Natalie, click here.

Photo Credit

Roasted Cabbage
Brassica oleracea

This recipe is chosen for women’s health week because cabbage is a great cruciferous vegetable loaded with fibre, anti inflammatory properties, cardiovascular support and also has the potential to help with hormone balancing (specifically estrogen.) This means good things for the ladies out there! Let’s not forget that cabbage is also a great source of vitamins K and C. Purple cabbage especially has a high content of antioxidants because of beta carotene that gives it it’s bright purple colour.

Time to cook:  2.5hrs

Serves: 5 (as part of a balanced meal)

Ingredients:

1 purple cabbage

4-6 garlic cloves

2-4 tbsp of extra virgin olive oil (EVOO)

Natural sea salt & Pepper

Other: 

Aluminum foil

Baking sheet

Directions:

1. Peel the outside leaf of cabbage free.  Cut the cabbage in 2 equal parts.  Cut a small piece of each end so it can stand flush.

2. With a spoon scoop out a central hole in the middle of each piece of cabbage.  Fill the hole with the desired number of peeled garlic cloves.

3. Place each piece of cabbage on a piece of aluminum foil that will adequately cover the cabbage when folded over top, the side with the hole you scooped out facing up.

4. Pour a generous amount of EVOO overtop of the cabbage and a little on the aluminum foil so when you wrap the cabbage the edges with the olive oil will touch the sides of the cabbage.

5. Sprinkle natural sea salt and pepper over top.

6. Wrap pieces of cabbage with aluminum foil, place on baking sheet and put in 350 degree Fahrenheit (176 degrees Celsius) for 2.5 hrs.

*An option when cabbage has been cooked is to open the aluminum foil and broil the tops of the cabbage until they are slightly crispy. 

Enjoy!

Sarah Kent is a Naturopathic Doctor practicing in Bridgeland. An athlete herself, Sarah understands the need to be healthy so optimal training & racing can be realized.  She offers free 15 min consultations at Naturmend, come in and chat with her today.

Gender specific needs include (but are certainly not limited to) support for blood & bone building and injury prevention as it relates dietary requirements along with screening and support for disordered training and nutrient intake.  As an example, lets look at iron, calcium, the female triad and eating/body attitudes.

Iron 

Iron deficiency is believed to be among 12% of non pregnant women aged 12-49 (1) with a suspected increased prevalence among female athletes. A study of 178 women (126 endurance athletes) discovered 26% of the female athletes were iron deficient, despite mean iron intake that met the recommended dietary allowance RDA (2).  Furthermore athletes who were iron deficient were significantly more likely to report their performance as worse, when compared to their non-iron deficient counterparts.

The bottom line is that iron is a part of your red blood cells and an imperative component in the transport of oxygen to your cells.  Every cell in your body needs oxygen. Hard working cells need plenty of oxygen. If supply can’t equal demand chaos can ensue with fatigue, poor performance, depression and injury among many symptoms and signs that can arise. Athletes need to depend on the oxygen carrying capacity of the blood. Because of a women’s menstrual cycle, in that blood that is lost, it’s of particular importance that iron levels are maintained to avoid a net loss of iron.

Calcium

Calcium is needed for bone growth, for cell signalling & muscle contraction especially. It also helps with hormonal balance in relation to insulin and glucose as well as blood clotting. Calcium needs to be continually consumed in order to maintain adequate blood levels and ensure strong healthy bones.  Failure to do so at any time in life especially that of childhood can result in an increased risk of osteopenia, osteoporosis and fracture.  For the female athlete, those with lower bone mass index (BMD) are more likely to suffer stress fractures which can lead to lengthy recovery time and time away from chosen activity, among several impacts in day to day life. (3)

Calcium intake – Females between 12-60 years of age are reported to consume less then the adequate intake (AI) of Calcium (1200-1300 mg/d depending on age) according the centre for disease control’s “National Health and Nutrition Examination Survey”. Calcium is available is a multitude of foods and dependency on milk products for calcium intake is not necessary and may also be harmful, depending on a person’s digestive needs.

Fat

Women need fat for so many things, hormones, hormone balance, balanced moods, satiety from food and injury repair. One study found that female athletes who consumed less then 30% of their daily kilocalories from fat were significantly more likely to suffer from injury (5). If nutrients or kilocalories don’t meet the energy demands of an active body then its likely that fat intake won’t be sufficient either which in turn will predispose one to injury.

Psychosocial 

Relationships to food are naturally entwined with social influences, from the food one’s family ate growing up to the social influence of the “right way” to eat and look. Pressure to modify intake so that perceived standards of shape and performance can be realized plagues the female athlete like anyone else, and perhaps even more.

The “female athlete triad” reflects the higher prevalence of the following conditions in female athletes: disordered eating, amenorrhea (no menstruation) and osteoporosis, with a higher occurrence in sports that require leanness (6). These can all have serious repercussions on an individual’s  current and future health.

Treatment: 

Nutritional counselling geared towards the female athlete that address her body’s unique requirements along with optimizing sports performance should be first and foremost in a treatment plan. Furthermore, a comprehensive assessment of risk factors and cognitive beliefs each athlete holds of herself with respect to sport and as a complete individual also need to be made.

Naturopathic medicine can help with all aspects of being a female athlete. In using clinical nutrition, Traditional Chinese Medicine (TCM), botanical medicine, homeopathy & hydrotherapy – health, happiness and success as an athlete is within one’s grasp.

Sarah Kent is a Naturopathic Doctor practicing in Bridgeland. An athlete herself, Sarah understands the need to be healthy so optimal training & racing can be realized.  She offers free 15 min consultations at Naturmend, come in and chat with her today.

Ref:

1. http://jn.nutrition.org/content/126/9_Suppl/2404S.full.pdf
2. Malczewska et al. Iron status in female endurance athletes and in non-athletes. Int J Sport Nutr Exerc Metab 2000; 10(3): 260-276
3. Risser et al. Iron deficiency in female athlete; its prevalence impact on performance.  Med Sci Sports Exer Metab 2000; 10 (3); 260-276
4. Myburgh KH, Hutchins J, Fataar AM, Hough SF, Noakes TD. Low bone density is an etiologic factor for stress fractures in athletes. Ann Intern Med 1990;113(10): 754-759
5. Kristen E Gerlach et al.  Fat intake & injury in female runners. J Int Soc Sports Nutr. 2008; 5: 1.Published online 2008 January 3. doi:  10.1186/1550-2783-5-1
6. Essentials of Sports Nutrition and Supplementation. Humana Press; NJ, USA. page 40

Photo Credit :

http://www.flickr.com/photos/indywriter/2651954763/sizes/l/in/photostream/

Allergies are a sign of immune dysregulation. Your immune system is an intricate network of cells and chemicals that work to protect you from bacteria, viruses, and other foreign invaders. It helps to heal injury and restore tissue to a healthy state. Without our immune system we could not survive. Unfortunately this amazing network of cells that work to protect you can become ‘over-protective’. Both autoimmune states and allergies are a results of over-reaction of the immune system to non-harmful substances that we may be exposed to.

There are several theories as to why the incidence of allergies are increasing, some think its due to a ‘bored’ immune system. Not being exposed to as many pathogens as we once were, allowing the immune system to start to create jobs to do, such as react to foods, environmental items or your own tissue that do not threaten your health. Other times, the immune and hormonal systems are overtaxed and this can also lead to dysfunction including allergies and autoimmune conditions.

The good news is that there are natural strategies that you can take to counteract your allergy symptoms. Here are 5 natural ways to reduce allergies this spring.

 1 – Vitamin D – Important for many aspects of health including the immune system. Vitamin D has been shown to have immuno-regulating properties, which means it helps to down-regulate an over reactive or up-regulate an under reactive immune system. Maintaining adequate (but not excessive) levels of vitamin D is an important part of allergy prevention.

2 – Spirulina – a type of cyanobacteria is known for its high anti-oxidant content and is considered a super food. This organism can also help with seasonal allergies. When compared with placebo it was found to reduce symptoms of seasonal allergy such as sneezing, nasal congestion and itching

3 – Quercetin – is a flavonoid taken from plants, found in higher amounts in onion, apple and wine. It is a natural anti-histamine that works remarkably well without the side-effects of over the counter anti-histamine medications. It works by stabilizing the cells that release histamine during an allergic reaction. Although its helpful to eat foods higher in quercetin – to get the full anti-histamine effect its best to take this one in high absorption form from a quality supplement.

4 – Butterbur – Also known as Petasites hybridus has been demonstrated to reduce seasonal allergic symptoms as effectively as a common anti-histamine medication (certirizine) (2). We aren’t sure yet what the mechanism is for butterbur but postulate that it also inhibits histamine release reducing the symptoms associated with allergies.

 5 – Get an assessment of food sensitivities – many people who suffer from true allergies such as hayfever or food allergies have a tendency to also develop food sensitivities. Many times these sensitivities can aggravate allergic symptoms and removing them from your diet can help to alleviate allergies.

What is the difference between a food sensitivity and a food allergy? That’s a great topic for another blog post. Stay tuned for more on this from Dr. Meaghan.

Dr Meaghan McCollum’s mission is to inspire others to higher levels of health and wellness. She does this by sharing the simplicity of natural medicine with the profound results of modern natural therapies. Her goal is to help determine the cause of a person’s symptoms and illness and work with them to achieve an optimal state of health and wellness. She works with individuals who are ready to take an active role in their own healthcare. To learn more about Dr. Meaghan, click here.

Sources

1. The efects of spirulina on allergic rhinitis. Eur Arch Ororhinolaryngol. 2008 Oct; 265(10):1219-23.
2. Randomized controlled trial of butterbur and cetirizine for treating seasonal allergic rhinitis. BMJ. 2002 January 19; 324(7330): 144.

Photo Credit

• 2 tsp matcha powder (Do Matcha is our favorite)
• 2 tsp spirulina
• 1 tbsp ground flaxseed
• 1 cup unsweetened coconut milk (or milk of choice)
• 1/2 banana
• 1/2 cup frozen cherries

As detox month comes to an end, it seems only necessary to give the main organ of detoxification a few extra moments in the spotlight.

Written by Naturmend’s very own Osteopathic Manual Therapist, Natalie Pateman guides us through symptoms of  liver imbalance from an osteopathic perspective, the liver’s functions and the anatomy in the body. She briefly explains the basis of osteopathy which conceptualizes why free movement of ones organs is essential to feeling well. Because osteopathic manual therapy takes into consideration the mind, body and spirit connection, the emotional connection the liver has to oneself is also explained!

Osteopathic Disorders and Symptoms of the Liver

If the motion of the liver is compromised due to restrictions, fixations or adhesions, it will cause wide-ranging effects due the multitude of functions it possesses. Here are some symptoms, which may give an osteopathic manual therapist clues as to whether or not the liver is functioning optimally:

• Headaches/Migraines
• Eyesight problem
• Oily hair / Dandruff
• White coated tongue
• Bad breath
• Perspiration
• Hypersensitive sense of smell
• Sensitive gums
• Irritation/inflammation of the mucous membrane
• Dark colored urine
• Dull/muddy complexion
• Physical fatigue
• Insomnia
• Restless sleep
• Vertigo
• Difficult Digestion
• Intellectual fatigue
• Decrease of the fighting spirit
• Hemorrhoids
• Muscular problems (strains, tendonitis)
• Joint pain (right shoulder)

What does the liver do?

The liver has a variety of functions including:

• the breakdown or modification of toxic substances, such as antibiotics, environmental toxins and chemicals.
• the production of bile required for emulsifying fats
• the involvement in amino acid synthesis, carbohydrate, lipid, and protein metabolism
• the storage of a variety of nutrients essential to the body including glucose, vitamin A/D/B12, iron, and copper
• an immunological effect. Foreign substances that may induce an immune response in the body (antigens) are carried to the liver via the big blood vessels

Where is the liver located in the body? 

The liver is the largest digestive and exocrine gland of the body. It is triangular in shape and located in the right upper quadrant of the abdominal cavity below the diaphragm. It can weigh up to 2kg based on to the huge amount of blood it holds, which may also cause it to have a higher temperature compared to the surrounding organs.

The liver lies to the right of the stomach and overlaps the gallbladder. Two major blood vessels transport blood to the liver. The hepatic artery, which carries blood from the aorta to the liver and the hepatic portal vein, which carries blood from the entire GI tract, spleen and pancreas back to the liver.

Due to the pressure difference between the thoracic and abdominal cavities, the pressure in the abdomen being considerably higher, there is a constant “suction” effect, drawing the abdominal contents up towards the diaphragm. Therefore, the effective weight of the liver is approximately 400g; hence, the diaphragm proves to be an important factor in the health of the liver.

Lastly, the liver is surrounded by a layer of connective tissue called the peritoneum, which supports and protects it. Thickening and folding of the peritoneum around the liver create strong fibrous ligaments, which connect the liver to surrounding structures like the diaphragm and the abdominal walls, for added support to the liver (see picture: Ligaments of the liver).

Why is free movement of each organ so important in the body?

All organs must be able to move freely in order to function optimally. No matter how small, any restrictions, fixations or adhesions to other structures will lead to functional impairment of the organ.

Each organ has an active and passive movement. The passive movement or mobility of an organ is the movement the organ expresses as a result of voluntary movement.
Take the musculoskeletal system for example. Every time a person takes a deep breath in and out, the diaphragm rises and falls within the thorax; pushing and pulling the abdominal organs up and down.

The active movement of an organ or motility is the intrinsic motion of an organ, the “kinetic expression of tissues in motion”, which is slow and of low amplitude. It is thought that all body cells have a memory, thus each organ remembers its migration through the body during embryological development. The theory is that the motility expressed by the organ follows the directions and axes of motion which occur during embryological development.  It will cause the organ to move along different axes of motion bringing about significant changes in the organ itself and the surrounding structures. These changes will make the individual more prone to develop back pain and other pain patterns.

Emotional Connection

Osteopathic manual therapy embraces the concept that the body is a collective unit of mind, body and soul, and so it is important to also consider the emotional health of the individual. As the liver is the biggest organ to metabolize hormones, behavioral and emotional changes may occur if the liver function is compromised. Pre-Menstrual Syndrome (PMS) in women is a good example of how hormonal changes and emotions are connected. It is a well-known fact, that as hormones spike during the monthly cycle, some women can feel anxious, depressed or angry. Men are also subject to hormonal changes and may also experience these behavioral and emotional changes, however it may be a more subtle change in comparison to women. By releasing any restrictions or adhesions around the liver, the functional ability to metabolize hormones will improve and therefore may elevate and balance the emotional state of the individual.

Natalie Pateman, BSc. is a U.K. trained, and qualified osteopathic manual therapist and cranio-sacral therapist. She has completed a 4-year full-time course in osteopathy at the British College of Osteopathic Medicine in London (U.K.) followed by additional courses in cranial osteopathy, pediatric osteopathy and animal osteopathy. To learn more about Natalie, click here.

Photo Credit

To add to the list of benefits, this breakfast recipe is ideal for those who don’t have much meal prep time in their schedules..

Being a high fibre recipe, it’s a good idea to plenty of water throughout  the day to assist with the digestion and absorption of the fibre and beneficial nutrients.

‘

Prep time: 5 minutes

Ingredients 

• 3 tbsp chia seeds
• unsweetened nut milk (coconut or almond will work great)

• 1/4 banana for blending, 1/4 for topping
• organic berries of your choice
• cinnamon
• pure vanilla extract
• 1 tbsp raw nut butter (ie: macadamia, almond or cashew)
• unsweetened, unsulfured shredded coconut
• additional almond milk to taste

Method

1. Place chia seeds in a glass bowl. Cover with nut milk and let sit covered overnight.
2. Blend chia and nut milk mixture together in blender or food processor with cinnamon, nut butter, vanilla extract and banana.
3. Once smooth consistency is reached, place in bowl and top with berries, coconut and remaining banana.

Enjoy!

Brandi Wagner is a Registered Holistic Nutritionist (RHN) and graduate of the Canadian School of Natural Nutrition. The desire to find natural solutions to her own health imbalances allowed her to become so passionate in the area of holistic health and the mind, body, spirit connection. Brandi is originally from Vancouver, B.C., having recently moved to Calgary to become part of the Naturmend Team!

beet your cleanse

Beets are one of the liver’s favourite foods because they contain a source of fiber called pectin. Pectin has the ability to help the liver safely and effectively eliminate toxins opposed to being reabsorbed back into the blood stream. Beets also contain a specific enzyme called betaine, which can help you properly digest the food you eat.

The lemon, mint and ginger in this smoothie recipe all have multiple and diverse health benefits. However, what they have in common is the ability to support the liver with cleansing and detoxification while aiding in digestion.

Detox Recipe: Beet Smoothie 

• Handful romaine
• 1 cooked beet (steam or bake in the oven at 450 for 30 minutes or until soft.)
• Coconut water (approximately 3/4 cup)
• 2 stalks celery, chopped
• Chunk of cucumber
• Juice of 1/2 lemon
• Chunk of ginger
• Mint leaves (as much or as little as desired)

Place romaine in blender or food processor with coconut water and blend until smooth. Add remaining ingredients, blend and drink.

Brandi Wagner is a Registered Holistic Nutritionist (RHN) and graduate of the Canadian School of Natural Nutrition. The desire to find natural solutions to her own health imbalances allowed her to become so passionate in the area of holistic health and the mind, body, spirit connection. Brandi is originally from Vancouver, B.C., having recently moved to Calgary to become part of the Naturmend Team!

Naturmend’s Holistic Nutritionist Tracy Thiessen shares her own personal story about the connection between sleep and the liver she has recently made this spring.

Since being woken up at the same time every night , Tracy suspected her body was trying to tell her something. By taking  a TCM (Traditional Chinese Medicine) approach to observing the connections between the body’s organ systems and sleep cycles, she was able to connect the dots and draw some conclusions with what her body’s messages were communicating to her. 

What is the connection between sleep and the liver?

Lately I have been waking up at the same time every night between 1am and 3am, but most often it is 1:30am.  At first I didn’t think much about it, but after several nights of consistently waking up at the same time, I began to think that there had to be a reason why this was happening – and I was longing to be able to sleep through the night.

The last year or two I have been working on being in tune with my body and listening to its messages.  Believe it or not, our bodies are continuously communicating with us whether or not we choose to acknowledge this. After becoming more aware of these signals, I knew my body was saying something I needed to listen to. So I started digging deeper with the connection between sleep and the liver.

As I casually mentioned this to my colleagues, the common response I was getting was “that’s liver time”.  Unbeknownst to me, each organ has a time of the day/night where it does its thing. I began to dig a bit deeper into sleep cycles to find out what is really going on.

In Traditional Chinese Medicine (TCM), a Chinese “meridian clock” is used to show the times of day when each organ system is most active.

This is what it says:

 1am-3am – Liver

3am-5am – Lungs

5am-7am- Large intestines

7am-9am – Stomach

9am-11am – Spleen & pancreas

11am- 1pm – Heart & mind

1pm-3pm – Small intestine

3pm – 5pm – Bladder

5pm -7 pm – Kidneys

7pm – 9pm – Pericardium

9pm- 11pm – Triple heater (related to metabolism)

11pm- 1am – Gallbladder

Based on this clock, the time I was waking up was indeed liver time!  This had me thinking about what is going on with my liver…

From an emotional standpoint, the liver is associated with the emotions anger, frustration and resentment (to name a few).  Have I been angry lately? Feeling some resentment? I retraced my life in the last month and found some places where emotions may be lingering.  Was that possibly contributing to my 1:30am wake up?

In my quest, I also found out that the liver is associated with spring time, which, despite the snow in Calgary, has creeped up on us. Coincidence? Maybe it was time to support my liver and deal with some emotions.

Everything started to fit together and the question to my interrupted sleep was slowly being answered.

How fitting also, that as we enter in to spring, this a common time to consider cleansing and detoxification. It only makes sense that our livers need to cleanse during this time. I believe we need to be supporting our liver at all times, but especially in the spring time to remove some built up congestion.

As we become aware that the subtle hints from our bodies can actually mean something, (and when we pay attention), we can become more in tune with the communication lines between our mind and body.  Once we begin listening, the body’s clues can be very helpful and insightful to us.

There may not be anything going on with your liver, gall bladder or stomach for that matter. But there are many ways we can support the liver and our sleep habits.

Some helpful tips for supporting your liver and a good nights rest are:

• Drinking lemon water in the morning
• Sip on dandelion root tea throughout the day
• Choose foods from the brassica family (broccoli, cauliflower, brussels sprouts) for their liver supporting properties
• Try your best to express emotion in a healthy way, rather than suppress it
• Let dinner be your lightest meal of the day
• Try to have your last meal or snack approximately 2 hours before bed
• Turn off your phone, computer or Ipad for at least one hour before bed time. Use this time instead for a good book, journaling, reflection or meditation
• Avoid stimulants such as caffeine and sugar after 3 pm.
• Practice gentle yoga throughout the day
• Make time for you, and what you enjoy doing.

Photo Credit

Tracy Thiessen is a holistic nutritional consultant, RHN™.  Her interest in nutrition started at a young age, when she learned how to prepare meals but also began to question what was in the foods she ate.  Her curiosity and interest continued after seeing major improvements in her own health after modifying her diet and altering her lifestyle, which led her to study Nutrition.