‘Tis the holiday season. And what is the holiday season without a little indulgence. We all have richer foods, a few more drinks with dinner and enjoy all that holiday gatherings have to offer. However, this can add some stress on the liver, the main organ that filters blood and detoxifies the body. When the liver becomes burdened by those extra indulgences, it will need some support in carrying out its functions of phase 1 and phase 2 detoxification (the 2-step process in which the liver uses enzymes to clear toxins from the body).

Silybum marianum, or milk thistle, a plant in the Asteraceae family, is classified as a hepatoprotective herb or “liver protector”. This means it helps protect liver cells from chemical damage. Furthermore, Silybum helps tonify the liver, is anti-inflammatory and also helps support the 2 phases of detoxification. This plant will get your liver to process those few extra glasses of wine, beer or spirits more efficiently. This herb also increases the secretion and flow of bile from the liver and gallbladder helping the body process fats more efficiently. So why not love your liver this holiday season and give it a helping hand as you indulge! Happy Holidays!

(This information does not substitute for advice or information provided by your naturopathic doctor. Please consult an ND prior to taking any herbal supplementation.)

Breathing. It is a simple prescription that I often give to patients. We all breathe everyday but many people could brush up on their technique. A rhythmic, slow and balanced "belly breath" is optimal to stay happy and healthy as it regulates the heart, the nervous system, digestion and circulation. Shallow, rapid and irregular "chest breathing" is more characteristic of stress and anxiety and certainly doesn't bode well for relaxation. If you ever find yourself flustered or anxious, take a moment and try this breathing exercise. It will help centre and ground you, allowing you to gain a bit more perspective on the mind-body connection and the power of a breath.

The Complete Breath:

1. Make sure to sit in a comfortable seated position with your back straight and your feet flat on the floor.
2. Close your eyes and place your hands on your lower belly, below the belly button.
3. Inhale slowly through the nose, breathing deeply and consciously allowing your ribs to expand and your lower abdomen to push out at the level of your hands (3-5 seconds).
4. Next, focus on filling the top of the lungs to expand the chest (3-5 seconds).
5. Hold your breath for a moment.
6. Exhale slowly and purposefully, emptying the chest first and the abdomen last.
7. Repeat 4 times and enjoy the relaxation.

Oxygen is vital for our existence, and deep breathing can have a tremendous effect on our bodies. I hope you take advantage of this simple but effective technique. Happy Breathing!