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Dr. Lydia Kovacs, ND

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Dundas, ON
Dr. Lydia Kovacs, ND

Lydia Kovacs is a Naturopathic Doctor. Move more, eat better, empower yourself.

Her philosophy is that the best way to achieve great health is simple - listen to your body, take small but effective steps, and love yourself.

04/02/2024

It requires patience, guidance, and allowance for setbacks - yet if you focus on the process, you'll enjoy the outcome that much more 😀

02/01/2024

Alright all my athletes!
💧💧💧

Staying properly hydrated is a game-changer for your training. While running, individual needs vary, and depend on your own performance, the temperature, and your own tastes and needs!

What does stay consistent:
Your need to hydrate, EVERY day. This will prevent injuries, keep you feeling loose and ready to continue training, and keep the pain away. Focus on 3L at least daily, and more on those run days.

Replenishing fluid and electrolytes, post-run. This is vital to help your body repair, and rebuild. 💪

As training amps up, and the weather changes, now is a good time for trial and error. Pay attention to your body and what it needs! Look out for signs of dehydration.Keep in mind that overhydration (hyponatremia) can also be a concern, so it's crucial to find a balance between staying adequately hydrated and not overdoing it!

Find electrolyte solutions that work for you, and practice with these during the run.

Remember: everyone is different and needs vary! The best recommendation is to practice fueling, with food, water, electrolytes, and to pay attention to your own needs, during and after.

01/25/2024

🩸Looking at a lot of bloodwork - my favourite to interpret, really gives us good motivation, good tracking, and good insight into what is happening!

Let's take a look at this, looking at hormones. Hormones can be quite difficult to assess, for a number of reasons.
If you take a look at this - nothing is flagged. Everything COULD be normal. However, once we get into it, we will realize that things are not normal.

1. They need to be tested on a certain day of your cycle. FSH, LH, estrogen (estradiol) are best looked at on day 3 of your cycle (day 1 is the first day of real bleeding). This is when are hormones start to build, and so this gives us an idea of how this is working. This is in the follicular phase. So, you'll notice, things start to get abnormal (BUT, still not flagged!!! Your GP may not be able to properly interpret that something is wrong)

2. Progesterone isn't tested here - for a reason! Progesterone doesn't come into play until your luteal phase, particularly 7 days after ovulation. So testing it on day 3, would mean nothing. This requires a separate test date and requisition, and then to get the best sense, it needs to be compared to the reading you get for estradiol (depending on your concerns, of course)

3. What does this actually tell us? These readings don't tell me that the patient has horrible cramping, or hormonal acne, or mood swings. Hormones can be completely normal and still exhibit those symptoms. What this does tell me is that the LH:FSH ratio is okay, so PCOS is less likely. It also tells me that hormone production is LOW. Because these were done on day 3 of the cycle, we can match it with the follicular phase of the cycle. FSH, LH, estradiol are all LOW. This could mean lack of period, that sometthing is happening in the pituitary gland. It could be excessive exercise, anorexia, a tumor - and therefore, it is incredibly important to look at the whole picture, the entire patient, and the full health history, to properly understand and treat!

#

01/16/2024

🍝🥦🍠🍏🍍🏃‍♀️🏃‍♂️

Carbohydrates are crucial for post-run recovery, as they help replenish glycogen stores in your muscles and provide the necessary energy for repairing and rebuilding tissue.

When you run, your muscles use up their glycogen stores as a primary energy source. Consuming carbs after your run helps rebuild these glycogen stores, ensuring you're ready for your next session.

The post-run period, commonly referred to as the "glycogen window," is when your body is most receptive to glycogen replenishment. Consuming carbs within 30 minutes to 2 hours after your run is optimal.

Carbs are also essential for muscle recovery and repair. They provide energy for protein synthesis and other repair processes that occur after exercise.

Type of Carbohydrates: Opt for complex carbs, like whole grains, starchy vegetables, and legumes. These provide a steady release of energy and are packed with nutrients. Including some simple carbs (e.g., fruits) can also be beneficial for a quick energy boost. These guys are going to be ideal DURING your run.

Research has shown that higher carb intake during runs benefit the runners in part by keeping muscle glycogen stores at optimum amounts to limit fatigue and damage.

HOWEVER: you NEED to gut train! Especially if you want to try out the higher end of the range.

Gut training means training the intestinal tract to increase tolerance and absorption capability. This means the difference of meeting your running dreams, or stopping to visit every portapotty on the way.

Try 90 grams of carbs per hour at least two days a week in the four weeks leading up to the race, and doing 30-60g of carbs/hour at least 3 days/week in the weeks before that.

Try out different gels, foods, and cubes to find what you like best! I know STAC has some good options for you here, so reach out to learn more!

01/11/2024

Made this last night, and it was gone too fast to take pictures!
Hoping to do tofu and Brussels sprouts next time... can't beat that combo

01/10/2024

😁👋 Happy 2024! Talking about goals in this new year, I have a feeling a lot of you may have some fitness goals! As running is my fav form, I'm happy to share some training tips.

For those new viewers, hi! I’m Dr. Lydia Kovacs, I’m a naturopathic doctor that practices in Dundas and Hamilton. I have been very lucky in finding such a wonderful run community with STAC, and have been improving and working on my endurance and fitness with them! 🏃‍♀️💪

It makes me very happy to share my own knowledge as an ND, as naturopathic medicine can be a great addition to running.

It can complement and support run training in several ways by focusing on overall and holistic health, with natural interventions🍠🫑🍅

With STAC, I’ve created a series to help with the 2024 Around the Bay Training. 🏅 We will focus on ways to help you reach your run goals. This means a focus on nutrition, recovery, tips in improving endurance, and of course the overarching health factors that are key for training: sleep, mental health, and digestion. 😴🧠

⚠️Important: I am sharing general information, guidelines, and tips. ALWAYS consult with a healthcare professional before making significant changes to your diet or supplement regimen, especially if you have underlying health conditions or are taking medications.

And remember: you are an individual, and you may react or respond differently. If you’d like to work one-on-one for more specific needs, please reach out. If you have any questions at all, let send me a message!

11/15/2023

A big one for you, this one is for the next month!
I've tried to encourage some more healthy eating habits and hope that these continue ongoing.
This one may seem like an easy thing to do, and it is - it's also very important, and very effective.
Practicing regular breathwork has been shown to increase our antioxidant status, and reduces oxidative stress. This is important in disease and healthy aging as it reduces inflammatory reactions in the body.

How to practice breathwork?
Most of the studies utilize pranayama breathing, which is common in both meditation and yoga practice.
Here are some techniques to try out:

1️⃣ Sit Comfortably: Find a peaceful spot and sit with a straight spine.

2️⃣ Relax & Observe: Close your eyes, relax your shoulders, and observe your natural breath for a few moments.

3️⃣ Deep Abdominal Breathing: Inhale slowly through your nose, feeling your abdomen rise. Exhale gently through your nose, feeling your abdomen fall. Repeat for a few cycles.

4️⃣Slightly constrict your throat during both inhalation and exhalation. Inhale and exhale slowly, creating a soft oceanic sound in your throat.

5️⃣ Alternating nostrils. Inhale through the left nostril, switch, exhale through the right. Then, inhale through the right and exhale through the left. Continue this pattern.

The goal is to practice for 30 minutes, daily. You can work your way up to this.

Throw on a 15-30 minute yoga video. Put on a guided meditation before bed. Or, put your attention into deep breathing while you're driving, or at red lights (extra benefit: less stress in traffic!) - or, come in for some acupuncture! Breathwork is a big part of this

Make time for yourself! You are worth slowing down for 30 minutes.

11/15/2023

Time to check in!

How's your sleep?
Your energy?
Are you getting sick often?
Are you feeling happy?

Are you the person you want to be? Who is that person?

Let me help you meet them :)

11/08/2023

Hello all!
I've decided to create a community group for anyone to join, chat, and connect.
Let's share stories, inspiration, and health!

11/06/2023

🚫☕ I know this one is going to be a REAL challenge for some of you ☀️🥐

I also do love my coffees! ☕ However I do make sure to fuel myself properly before jumping to the cup of joe. Here are some reasons why it's time to embrace this challenge:

1️⃣ Nutrient Absorption: Coffee can interfere with the absorption of essential nutrients like iron, calcium, and zinc. Having it on an empty stomach may hinder your body's ability to utilize these nutrients, which are crucial for your overall health.

2️⃣ Stomach Sensitivity: Coffee is acidic and can potentially irritate your stomach lining, leading to discomfort, acid reflux, or even gastritis for some individuals. Starting the day with food can create a protective buffer and minimize these issues.

3️⃣ Blood Sugar Balance: A cup of coffee on an empty stomach can lead to a spike in your blood sugar levels, followed by a crash later on. Having a balanced meal first can help stabilize your blood sugar and provide a more sustained source of energy.

4️⃣ Digestive System: Breakfast stimulates your digestive system and helps prepare it for the day ahead. Having coffee before this important process may disrupt the natural sequence of your body's functions. Do you rely on coffee to get you "going" in the morning?

Consider sipping your morning coffee AFTER rehydrating and refueling.

Embrace a balanced start to your day! You may just discover a whole new level of energy and well-being! 🌞💪🥗

10/30/2023

Chilly weather = chili season.
🫘🍛 The perfect time for beans.
Adding in more plant-based protein is great for the gut, great for the skin, and great for overall health.
Beans (and really, I mean legumes - this means beans, lentils, peas). Legumes are typically high in fiber, folate, zinc, potassium, iron and magnesium.

They contain protein: Protein helps nourish and repair your skin, maintaining its structure and overall health.

They are rich in antioxidants, offering protection from free radical damage and may have anti-ageing effects.

They contain skin-friendly nutrients such as zinc.
Zinc can help reduce inflammation and dull skin and also protect your skin from sun damage.

My challenge - start making beans a more regular part of your life!

‼️IMPORTANT: Beans do contain lectins, which can affect the absorption of nutrients and can be damaging in autoimmune disease. Make sure your beans are WELL cooked. If you use dried beans, make sure they are soaked and cooked well. Canned beans are low in lectins, as canning is the cooking process.
If prepared correctly (i.e. soaked, canned, fully cooked), then lectin-containing foods are safe to consume. Studies show that boiling legumes, soybeans, and even kidney beans (which have extremely high lectin levels when raw), greatly reduces and often completely eliminates lectin activity.

10/25/2023

Don't worry, my veggie and vegan friends. I haven't forgotten about you and your omega 3 needs!

You CAN get omega 3s through plant foods, especially nuts and seeds like chia and flax.

However, this is in the form of ALA, which then needs to be converted to EPA and DHA to have the antiinflammatory effects we are looking for. Unfortunately, this conversion can be quite low: around 5-20% to EPA and 0.5-9% for DHA.

So, that may not be enough!
You also could genetically be limited in your conversion. Conversion also varies based on your age, your s*x, your diet.
So this makes it more difficult to get those omega 3 benefits.
The best way to combat this is through the addition of algae sources. This means either an omega-3 supplement made from algae, or by implementing more seaweed, nori, spirulina, chlorella.

However, the amount of EPA and DHA is still very variable in these sources (other than the algae omega 3 oil)

Your challenge is to have a source of this, every day! One source of plant, and one source of marine.

For general health, this could be enough. However, if you are struggling with inflammation, you're an athlete, or you are working on fertility and you consume a vegan or vegetarian diet, I would recommend considering the algae supplement.

Address

46 King Street West, 2nd Floor
Dundas, ON
L9H1T7

Opening Hours

Wednesday	10am - 6pm
Thursday	9am - 5pm
Friday	12pm - 8pm
Saturday	10am - 5pm

Telephone

+14167703520

Website

http://www.drlydiakovacsnd.com/

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