Tag Archives: Dr. Judith Ancheta Naturopathic Doctor

Weekend Warrior Alert

Are you a weekend warrior?  Though I applaud your enthusiasm, perhaps it would be in your best interests to consider participating in more consistent moderate exercise, as muscle and bone strengthening at least 2 days a week are part and parcel of a healthy exercise regimen to minimize self-injury.  (My confession – much to my own husband’s chagrin, I too, have participated rather gleefully in some weekend warrior action of my own!)

Weekend Warrior

This brings us to the following question – just how much daily exercise should you be getting?

The Canadian Society of Exercise Physiology (CSEP) is the leading Canadian scientific authority on exercise physiology, health and fitness.  They are the governing body responsible for establishing the recommended exercise guidelines for all Canadians.  You can check out these exercise guidelines here.

To highlight some of the most relevant take home points for you:

Healthy adults between 18-64 years are encouraged to participate in a variety of physical activities above and beyond the physical activities accumulated in the course of daily living.

Just to remind you, exercise reduces your risk of premature death, coronary heart disease, stroke, hypertension, colon cancer, breast cancer, type 2 diabetes and osteoporosis (to name but a few of the health benefits).  In general, more exercise = higher level of fitness = improved lean body mass composition = better moods and to boot, a better ability to handle stress!

The CSEP recommends healthy adults between the age of 18-64 accumulate 150 minutes of moderate to vigorous-intensity aerobic physical exercise each week for a minimum of 10 minute intervals.

Over the course of the week, that means investing approximately 22 minutes each day, which isn’t so hard in the grand scheme of the day.  I am sure if we were all completely honest with ourselves, we could each find 22 minutes everyday and swamp putzing around with more beneficial time on what I like to call “project save your knees“!

Worried this may be too much to start?  Don’t be.  For one, you can still reap benefits even investing less than 20 minutes each day.  (Some movement is definitely better than none!) Secondly, your Naturopathic Doctor can help you increase your duration, frequency and intensity as part of your comprehensive total health care plan.  We can discuss with you strategies to make incorporation of exercise both manageable, sustainable, and something that becomes routinely incorporated into your lifestyle.

Moderate Activity May Be Key to Saving Knees

I was recently reading about a presentation put forth at the North American Radiological Society by a Research Fellow at the University of California San Francisco, which you can find here.  Though this article concludes moderate activity may be the key to saving knees, this article also suggests that too much exercise led to early degenerative cartilage changes in the knees of healthy people aged 45 – 60 and in those at risk for osteoarthritis on examination of the structural changes of the knee using MRI over a period of 4 years.

mike-twohy-the-knees-are-the-first-thing-to-go-new-yorker-cartoonI would argue, however, that for the average Canadian, sedentary lifestyles are perhaps more problematic and more prevalent in our North American population compared to those who participate in too much movement as evidenced by the numerous accounts of the increasing weight epidemic and diabetes, or “diabesity” problem.

Before you jump to the conclusion that too much exercise indeed predisposes a person to early degenerative knee changes, in defence of the importance of exercise, it may also be important to know that population in this study were at high risk for knee osteoarthritis because of family history, obesity, and/or a history of knee injury or replacement surgery.


Lin, W. et al.  (2012).  High levels of physical activity are associated with greater cartilage degeneration over a period of 4 years as assessed with T2 relaxation time measurements – 3T MRI data from the Osteoarthritis Initiative.  Radiological Society of North America.

Beware of the New Soda In Disguise

I came across the following and thought you might be interested in reading it for yourself.

Thirsty?  Find yourself reaching for a “healthy” juice or vitamin water?  Nothing hydrates you better than plain ol’ water with nothing added to it at all!

Perhaps the greatest gift of all for the holidays, your health!

There are some things money can’t buy!  Your health…priceless.

This holiday season, give the gift of health!  Gift certificates for naturopathic services are available in any denomination of your choosing.

Just a friendly reminder regarding your own health, don’t forget to take advantage of your health benefits by December 31, 2012.

Richmond Hill Rotary Club Annual TV Auction

This upcoming weekend, we are delighted to be supporting the Richmond Hill Rotary Club’s 33rd Annual Television Auction whose proceeds will be going to the following charities:

Canadian Spinal Research Organization
Cantabile Chorale
Easter Seals
Hope Shelter
Opera York
The York Centre
The Family Place
Big Brothers and Big Sisters of York Region
Alzheimer Society of York Region
York Region Multiple Sclerosis
Local and International Projects

The Richmomd Hill Rotary TV Auction will be available on Rogers Cable 10 for Newmarket, Aurora, Georgina, East Gwillimbury and Bradford West Gwillimbury and Rogers Cable 63 for Vaughan, Richmond Hill, Markham, Whitchurch-Stouffville, and King.

View the catalog here and tune in during the following auction hours:
Saturday, December 1, 2012 from 4:00 pm – 12:00 pm.
Sunday, December 2, 2012 from 3:00 pm – 7:30 pm.

Look for our clinic – our services are being auctioned during the following times:
Group 141 on Saturday, December 1, 2012 from 9:37 pm – 9:45 pm.
Group 157 on Saturday, December 1, 2012 from 9:37 pm – 9:45 pm.
Group 220 on Sunday, December 2, 2012 from 5:40 pm – 5:48 pm.

Call (905) 780-7400 or 1 (877) 222-5310 to place your bid and get some terrific Christmas and holiday presents, while supporting a worth while cause!  Thank you for your support of our community events.

Don’t Be A Butt-Head!

In spite of the well-documented relationship between smoking and lung cancer, lung cancer remains the number one killer of more Americans.  It is responsible for increasing upper respiratory infections like pneumonia, and for exacerbating lung diseases like asthma, bronchitis and emphysema.

Nicotine wreaks havoc on the body by decreasing our blood hemoglobin’s capacity for carrying oxygen.  It also increases blood pressure by constricting blood vessels.  It increases the body’s low-density lipoprotein cholesterol (LDL-c), what I like to call the “lousy” cholesterol, while decreasing the body’s high-density lipoprotein cholesterol (HDL-c) which is protective.

A study was published in the European Heart Journal in 2011, which examined a cohort of 405 children whose mothers smoked in pregnancy.  These children were studied from birth to 8 years of age (1). Interestingly, they found that these children had lower HDL cholesterol levels, higher triglycerides and a higher systolic blood pressure compared to children without this smoke exposure.

If you need more reason to butt out, check out this article here.  Of the 3,321 children under the age of 12 exposed to second hand smoke at home, 272 children developed learning disabilities, 195 children developed attention-deficit hyperactivity disorder and 119 children developed conduct disorders (2).  Children exposed to second hand smoke at home had a 50% increased risk of having greater than 2 childhood neurobehavioral disorders compared to children who were not exposed to second hand smoke.   This is something for you think about before you light up your next cigarette.

Remember – you don’t have to do this by yourself!  Visit your Naturopathic Doctor to help you prepare to quit, to better understand what your triggers are, and to reverse some of the damage to your lungs after a history of smoking.

For more reasons to quit, visit the Smoker’s Helpline.

(1)   Ayer, J.G. et al.  (2011).  Maternal cigarette smoking is associated with reduced high-density lipoprotein cholesterol in healthy 8-year-old children.  European Heart Journal.
(2)   Kabir, Z., Connolly, G.N. & Alpert, H.  (2011).  Secondhand smoke exposure increases the risk of neurobehavioral disorders among children.  Pediatrics.

The Relationship Between Stress and Dis-ease

I am extremely excited to be attending this year’s Ontario Association of Naturopathic Doctors Convention 2012.

There are a number of highly respected and knowledgeable keynote speakers who will be contributing to discussion on the pervasive Stress Epidemic: New Connections Between Etiologies and Disease.

I am particularly excited to hear Dr. Caldwell Esselstyne, MD who will be discussing the Coronary Artery Epidemic: How to Make Yourself Heart Attack Proof!  Dr. Esselstyne, who you perhaps have heard of associated with the film Forks Over Knives (more on this terrific film, later!) sends a powerful message I wanted to in turn share with you:

“The seismic revolution in health that we are on the cusp of:

Will never come about from another pill.
Will never come about from developing another procedure.
Will never come about from another operation.

The seismic revolution in health that will end all these common chronic killing diseases – is when we in the profession have the will, the grip, integrity and determination to share with the public the lifestyle and nutritional strategies that will protect them from these illnesses. I think it is absolutely unconscionable when patients with these illnesses are not informed of this option.”

Are you inspired as I am?  I simply cannot wait to share this information with you shortly.

Pamper Yourself and Revitalize your Health!

Your health and the health of your loved ones, family, friends and colleagues are important to me and our team of healthcare practitioners.  I look forward to the chance to provide you with high quality, relaxing, compassionate and detailed-oriented care.

Naturopathic medical care is covered by most extended health care benefit plans.  For more information, I invite you to peruse www.drjudynd.com.  Should you have any questions or would like to book an appointment, please feel free to contact me.  Before your appointment with us, you will be asked to fill out a confidential health history initial intake, which will help me get to know you and your medical background to ensure you receive comprehensive care.  If you decide you would like to utilize naturopathic medical care, you can contact us to have these forms emailed to you in advance of your appointment, or you can arrive 20 minutes prior to your first appointment to fill out these forms in-person.

Thank you again for choosing to revitalize your health from the inside, out with individualized Naturopathic Medical care.  See you soon!

We Are Expanding: Same Compassionate Care, More Healthcare Options, at One Great Location!

In order to serve you better, I am delighted to inform you that you will be able to order your naturopathic supplements here and have them delivered directly to your home for your convenience.  Should you have any questions or would like to book an appointment, please feel free to contact me.  I look forward to seeing you and your family at our next appointment!


For the Health of our Children and our Communities

A special thank you to lovely teacher Wendy Vaiopoulos for inviting me to attend the Children’s Wellness Expo 2012 at the Varley Art Gallery in Unionville.  Candid pictures were taken by talented photographer, Craig Richardson which you can see here.  Cheers to the health of our community!