Dr. Emily Rotella ND

Dr. Emily Rotella ND Naturopathic Doctor

Do you know what’s in your supplements?Are you taking supplements that your body actually needs or just ones that you we...
12/21/2020

Do you know what’s in your supplements?

Are you taking supplements that your body actually needs or just ones that you were told are “good to take”? Let alone whether or not it has an optimal therapeutic dose and the correct form. Supplements can end up feeling like a money drain if you’re not taking the right things.

But what can you do?

Talking to a Naturopath is a great place to get these questions answered. Another is getting comprehensive blood work done to focus in on exactly what your body needs. I ask patients to bring a copy of their current supplements, including brands so that we can review them together to come up with a personalized therapeutic regime.


A simple way to eliminate toxic exposure is to stop or swap some common culprits. Here are some simple and affordable id...
12/16/2020

A simple way to eliminate toxic exposure is to stop or swap some common culprits. Here are some simple and affordable ideas:

🚫Ditch the dryer sheets and fabric softener, seriously your pants don’t need to smell like spring. Ingredients like quaternary ammonium and phalates found in these products has been linked to asthma, dermatitis and potential reproductive harm. Opt instead for wool dryer balls.

🚫Forget the air fresheners and Febreeze. Artificial fragrance like those in these products are linked to cancer and hormone disruption. That’s because they contain hundreds – if not thousands – of chemicals. A simple swap is to opt for essential oil based scents instead. I personally use a blend of clary sage, lime and sandalwood mixed in a spray bottle with alcohol and water to spray around my home.

🚫Replace plastics. Bisphenol’s are known hormone disrupters and can leech into our food/water, especially when heated. Try swapping your storage containers for glass.

Women have often been told that they’re imagining how they feel or that their symptoms are “all in their heads." But our...
12/14/2020

Women have often been told that they’re imagining how they feel or that their symptoms are “all in their heads." But our bodies sometimes do things that are not fully understood by medical research, in part because we have often been regarded as just little men. But this does not mean that what you’re feeling isn’t real. Science hasn’t totally figured out women yet.

Despite the fact that women are more likely to seek medical advice and follow it, until recently recently women’s health has been largely ignored by science.

That’s why it’s so important for women to listen to their bodies, trust when things just don’t feel right and advocate for their health.

Your health matters and your desire to feel your best, balanced, optimal self is not wrong and anyone who makes you feel like it is doesn’t have your best interests at heart. If you have symptoms you should absolutely be able to talk to your doctor about them and have them be taken seriously. And if your doctor doesn’t, it’s time to find a new one.

The whole narrative that women are hormonal and men are not is a false double standard.Although women’s hormones are cyc...
12/09/2020

The whole narrative that women are hormonal and men are not is a false double standard.

Although women’s hormones are cyclical they’re not fickle. If you were to tell me a woman’s age and date of her last period, I could pretty reliably guess what her dominant hormone is at that time. However, men’s hormones are not so reliable. Testosterone is always changing and being influenced by external factors. It changes with age, time of day, marital status, the presence of an attractive woman, a sports team’s win or a loss and much more.

There is no one right way to do intermittent fasting (IF). It can be as simple as prolonging your nighttime fast or you ...
12/07/2020

There is no one right way to do intermittent fasting (IF). It can be as simple as prolonging your nighttime fast or you can choose to do limited calorie days a few times per week. But they all have a simple concept at the core- reducing caloric intake allows your body to use stored fat for fuel. The benefit to this model of calorie cutting is that it is often more sustainable long-term because of the flexibility.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My favourite form of IF is time-restricted eating. Basically you limit the time of day that you eat in order to lengthen your nighttime fast. I generally aim for a 12-14hr fasting time which for me looks like breakfast between 8-10am and then ending the day at 8pm. A trick I use to ensure I’m not tempted to snack in the evening is to brush my teeth early.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What you break your fast with is also an important aspect of IF. Avoid starting your feeding window with foods that are high in sugar or simple carbohydrates and instead opt for protein and healthy fats to avoid spiking your insulin levels and starting your day off on a blood sugar rollercoaster.⠀⠀⠀⠀⠀⠀⠀⠀⠀

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Not feeling like yourself on the pill? You’re not alone. S*x hormones affect mood so it’s no surprise the taking a hormo...
12/03/2020

Not feeling like yourself on the pill? You’re not alone. S*x hormones affect mood so it’s no surprise the taking a hormonal pill has the ability to affect how you feel. Almost half of all women who go on the pill stop using it within the first year because of intolerable side effects, and the one most frequently cited is unpleasant changes.

The researchers found that women on hormonal contraceptives were 50 percent more likely to be diagnosed with depression six months later, compared with women who were not prescribed hormonal contraceptives during this time. They also found the women on hormonal contraceptives were 40 percent more likely to be prescribed an antidepressant than were women who weren’t prescribed hormonal contraceptives during this time.
However, according to the research, you might have a greater risk of experiencing negative mood effects on the pill if:

🌸 You have a history of depression or mental illness (although there is also evidence that the pill can stabilize mood in certain women with mental illness).
🌸 You have a personal or family history of mood-related side effects on the birth control pill.
🌸 You are taking progestin-only pills.
🌸 You are using a non-oral product.
🌸 You are taking multi-phasic pills (pills with an increasing dose of hormones across the cycle rather than a constant dose).
🌸 You are 19 or younger.

Citation: “Feel like a different person on the pill? Here’s how it affects your mood” by Sarah E. Hill PhD https://bit.ly/32ah4Lw

This is a reminder that the end of your benefit year is fast approaching, have you booked your appointment yet?You can b...
12/01/2020

This is a reminder that the end of your benefit year is fast approaching, have you booked your appointment yet?

You can book online at https://rcac.janeapp.com/ #/staff_member/2

Caffeine can make you more awake or wake you up but 1/2 life for the average person is 5-6 hours, meaning 50% of the caf...
11/30/2020

Caffeine can make you more awake or wake you up but 1/2 life for the average person is 5-6 hours, meaning 50% of the caffeine that you had is still circulating after this time. Let’s say that you have a cup of coffee at 2pm, 1/4 of that could still be affecting your brain at midnight making it harder to fall asleep or stay asleep. Caffeine can also change the quality of your sleep. It can actually decrease the amount of deep non-REM sleep (the restorative deep sleep) which means you can wake the next morning feeling unrefreshed and unrestored. Which can then lead us to reach for 2 cups the next day.

Alcohol is one of the most misunderstood sleep aids. Because it is a sedative many of us assume that it can help us fall asleep but alcohol can fragment your sleep, can block your REM (dream sleep), can trigger the sympathetic nervous system (fight or flight response) and wake you more frequently during the night.

Sleeping with Science How Caffeine and Alcohol affect your sleep by Matt Walker

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