Dr. Carmen Aguayo, ND

6 reminders for this week if you are experiencing symptoms of burn out🤍

1. It’s not all in your head - there is an abundance of physiological changes that can contribute to fatigue and feeling burnt out. From nutrient deficiencies to hormonal fluctuations to blood sugar control - all of these can have a huge impact on your mental and physical energy levels.

2. It’s okay to take a break - catch your breath…overworking yourself is not a badge of honour.

3. There is nothing wrong with asking for help - whether it’s asking a friend for a favour or asking your health care provider for support. As an ND I am always here for my patients - all of your symptoms are important and we can work together on a plan that works for you!

4. Burnout doesn’t fix itself after relaxing for one weekend. If nothing changes, nothing changes…time off is great but we need to address what’s going on in your body and nervous system. This way you can re-enter your routine feeling more resilient. 💪🏼

5. Just because you are fulfilled by your work doesn’t mean it isn’t exhausting you. You can be worn out by things you love. There are things we can do to support your nervous system through this💗

6. You don’t have to burn yourself to keep others warm. You cannot pour from an empty cup. We hear it all the time, and it’s a cliche for a reason! Self care is so important, and it can look different for everyone. If you don’t know where to start with self care, seeing an ND may be a good step one.

If you have any questions about how NDs can support you in overcoming burn out, please don’t hesitate to reach out☺️

Before I became a naturopathic doctor, I saw a naturopathic doctor. I felt lost in navigating my premenstrual symptoms alone and needed some guidance, and I would do it again! It was actually seeing an ND that inspired me to become an ND.🤓

Just 6 reasons (out of hundreds) to see an ND if you are experiencing hormonal symptoms:
1. Looking at more than just hormones - when working with patients I consider all the things that could be contributing to symptoms. Before attributing every to solely hormones. There are typically multiple factors at play.

2. Considering inflammation & immune health - these control the environment in which your hormones function. An inflamed or irritated system is going to have a very different response to hormonal shifts than a balanced one.

3. Preventative heath - naturopathic interventions for many hormonal conditions also happen decrease risk of chronic diseases like cardiovascular disease, diabetes & cancer. We work on gut health, healthy eating and enough sleep, all things that will keep you healthier for longer.

4. More treatment options than just birth control - the opportunity to find the one that really works for you. Treatment with an ND is never one size fits all & we frequently check in to make sure your protocol is still working for you.

5. More opportunity for checking in and being thorough - longer appointments that let us really explore your health & figure out what will be best for you. You’ll never be rushed out after voicing only one concern.

6. Working from the ground up - sleep, nutrition, stress & movement all lay the foundation, then we can build upon it with targeted treatments.

I loooove supporting my patients in this way and I’m open to any questions about naturopathic medicine 🤍

Sometimes it is just the smallest things that have the biggest impact 👏🏼

This is something I love about having time with my patients to discuss their health. We get a chance to talk about the big changes but also all those little shifts that add up to create big changes!

1. eating to stabilize my blood sugar levels. I did an insulin glucose challenge test and then tweaked my diet based on the results. For me this was small changes in my meal structure and it made a huuuuuge change in the way I felt through the day. No more mid afternoon crash!

2. No screens with in at least an hour of sleep - morning & night. Screens before bed interfere with sleep quality and in the morning can affect stress & dopamine levels. I bookend my days with time away from screens 📵

3. Getting my bloodwork done regularly to check on nutrients, inflammation & basic health markers. And making changes to address anything that comes up. Of course this looks different for energyone, which is why I spend time with patients discussing which blood work tests would be suited for them!

4. Hydrate hydrate hydrate. Skin, digestion, energy, productivity - you’ll notice the difference from this is multiple areas of your life.

5. Putting my supplements besides my bed or toothbrush so I remember to take them. So simple but if they are in my kitchen there is a 100% chance I will forget them.

6. Engaging in types of exercise I looooove - the healthiest form of exercise is one you actually want to continue doing! This also changes between seasons and life stages. I’m not committed to one exercise for life but I am committed to being active for life 🤍

The thing with PCOS is that it often comes hand in hand with other conditions.

When I am working with patients who have, or are suspected to have, PCOS a thorough work up is of high priority to me. Between bloodwork, clinical presentation and health history we can work out what other factors are at play. 🕵🏻‍♀️

Insulin resistance is a common condition involved with PCOS, and typically considered part of PCOS itself. But did you know that thyroid conditions, especially Hashimoto’s, dyslipidemia, fatigue and mental health concerns are often involved as well.

An ND can help be a massive help in screening for these, and making sure they aren’t hindering you in your health goals. 🤍

love this reminder 🥰

6 reminders to take you with you this week if you have PCOS 🤍

1. Nutrition is a great tool in managing PCOS, but with all the info around ‘how to eat for PCOS’, it can sometimes feel like we are blaming food for this condition. There is more and more research coming out on the genetics involved in PCOS. Between that and all the environmental s**t we are exposed to, we know PCOS is multifaceted and not simply a result of poor nutrition.

2. You are not lazy & unmotivated, your fatigue is warranted. Your body is craving rest because it is managing inflammation and dysregulation.

3. Every skin product in the world is not going to overcome acne that stems from an imbalance on the inside. We start with bringing down androgens, improving insulin sensitivity and healing from the inside.

4. Depression & anxiety are common co-existing conditions with PCOS. You are not your mood & you are not your intrusive thoughts. The connection between physical and mental health is underestimated.

5. Birth control manages PCOS because it hides the underlying imbalances. It works as a band-aid but does not address the underlying cause of symptoms.

6. You cannot hate your body into health. You are worthy of love no matter how far you are from your health goals. 🤗

The role insulin plays in acne 🍪🍭

The prolonged exposure to high insulin levels that occurs in insulin resistance can increase the actions of 5ɑ-reducatse.

5ɑ-reductase converts testosterone to its more potent form, DHT. Increased DHT can promote formation of acne and other androgenic symptoms like thinning hair or increased facial hair growth.

This explains why increased intake of high glycemic foods, such as sugar sweetened beverages, is connected to increased levels of acne.

Working on diet is one of the many things your ND can do to support you in healing your acne. If you any any questions about this don’t hesitate to reach out 🤍

Presenting treatment plans to patients like….

A common misconception about NDs is that we have generic treatments that we repeat for all patients. Things like “Eat more veggies” “exercise” “take vitamin D and fish oil”.

The truth is that all of my treatment plans are individualized. I run blood work and created a protocol that will treat the root cause of symptoms! There is no “one size fits all” around here 🙅🏻‍♀️

Gut health isn’t all bloating & gas!

So many of the complaints that my patients come to me with can be traced back to their gut health. These are just a few examples!

The gut houses the majority of our immune system and which explains why the state of your microbiota can impact allergic symptoms and energy levels. It also connects the gut to inflammatory pathways, which will impact a variety of conditions. The list of ways in which your gut health can influence your overall well being is endless!

If this resonates, or you feel like your gut health might be negatively impacting the way you feel, send me a DM and we can chat 🤍

A few signs that your cycle needs some support 💭

Often times when we think of bad PMS we think that hormones must be imbalanced. That can be the case sometimes! But often times bad PMS is just a reflection of your overall health. Effects of poor gut health, immune dysfunction or inflammatory conditions will often manifest as bad PMS symptoms! Especially pain, bloating, breast tenderness and brain fog. 🗯️⚡️

My approach to PMS always includes supporting systemic health🤍

Ins and outs for 2024 💙

Are these resonating?!? Might be time to book with an ND😉

💭Imagine you have a practitioner that:

• listens attentively to your experience
• acknowledges the importance of every symptom
• considers how all your symptoms could be connected
• treats the root cause of your symptoms to prevent recurrence
• continually collaborates with colleagues to improve their knowledge and expand their skills

When I think about the practitioner I aspire to be, these are the things that come to mind. I feel that by using this approach, and aligning with my patients’ individual needs, true healing can happen 🤍

Interested in working together? Shoot me a DM☺️

My simplified explanation of how stress can impact hormones & acne🥴

Aromatase is an enzyme that converts testosterone to estrogen in multiple tissues throughout the body.

Cortisol is our stress hormone, it increase in response to long term stress. It also inhibits aromatase.

Aromatase inhibition results in testosterone build up, as it can’t be converted to estrogen. Excess testosterone contributes to increases in sebum production and breakouts.

Stress management is a pillar of acne treatment. Your ND can support you in this area with herbs, nutrition and personalized lifestyle changes 🤍

Today I found out that I passed my fourth and final board exam 🤩 I figured it’s as good a time as any to reintroduce myself!

Who I am: A health nerd passionate about preventative care and health optimization. A new comer to Kingston, ON navigating a new city as my partner and I both start our careers. Love a coffee date, laughing over good food and spending time outdoors 🧘🏻‍♀️

What I do: I have a focus in women’s health and a strong interest in hormonal and metabolic conditions. I love connecting with patients and watching their improved health translate to an enriched life. 🤍

If there really was one-stop solution to weight loss, the billion dollar diet industry wouldn’t exist. If eating less and exercising more isn’t working for you, it might be time to do a deeper dive into your overall health.

Changes in weight and resistance to weight loss can be related to dysfunction in multiple systems of the body. I’ve just brainstormed a few factors that play a role in it here💭

It can be complicated to figure out what will work for you, working with an ND and getting the right lab work done can help us get to the root cause 🤍

Exciting practice update!🎉

So happy to announce that I will be joining the team at Advanced Women’s Health in Kingston, ON! Practicing naturopathic medicine in a collaborative space surrounded by such an awesome group of practitioners is so inspiring and such a wonderful way to start my career🤍

While I wait for my license to be finalized I will be practicing under the supervision of Dr. Sarah Wilson ND. I love supporting my patients in navigating their hormones and optimizing their health & doing it with is such a dream 🥰

Stay tuned for booking details!

You wouldn’t blindly stock up at the grocery store without knowing what groceries you need…right?

So why blindly take supplements without testing to see what you need first?

Having routine blood work done and working with an ND is like checking the fridge first and making a list of what you need to buy. You’ll make sure you aren’t getting too much of one thing, and not enough of another. Most importantly it will ensure that your treatment plan is safe, effective, and personalized to your unique needs. 🤍

I may have forgotten to mention… I GRADUATED✨

Finishing school feels incredible. It’s so exciting to think that once I pass my licensing exams I get to pursue the career of my dreams💗

This past Saturday I wrapped up my clinical internship and finally finished my EIGHT years of post secondary education!! That’s feels so crazy to say! 🥹

Eight years of school is a lot of school, I learned a lot along the way. About science, about nature, about nutrition, about friendship, about health, about myself. I’m so grateful for every step of this crazy journey and so excited for my next steps!

I’m going to be spending the summer studying for my licensing exams, getting settled into our new home & getting prepared for my entry to practice. Through this I’m planning to carve out more time to take care of myself (something that was not a priority during internship) which makes me so excited to share recipes and health content again! 🌞🥑🏃🏻‍♀️🌸🥞🍄

nourishing my yin ☯️🧘🏻‍♀️

In Chinese medicine Yin is the restorative energy that nourishes and grounds us. When yin is depleted symptoms like overheating, insomnia and anxiety arise.

The problem is yin is depleted by overwork, stress and stimulating substances. Yin deficiency is a common problem due to the Yang nature of our culture.

Yin is substance and it can be nourished and rebuilt. You can care for your yin through diet, herbs, restorative exercise and lifestyle changes. 🥑🌿🧘🏻‍♀️🌙

Your naturopathic doctor can be a great guide for helping you nourish yin. Link to book with me in my bio if you are interested 🤍

As pre-teens and adolescents we got "the period talk", where someone older and wiser (hopefully) explained all the fun stuff we can expect to experience when we start to menstruate. They provide comfort and guidance, and maybe a pad and some midol.

Unfortunately, there is no "talk" where an older and wiser role model tells you what to expect when you stop menstruating. No tools are handed out, and you are left to learn as you go. Perimenopause and menopause isn’t just hot flashes and the vanishing of your period. It is a massive shift in your life and your health.

I am so glad that working in naturopathic medicine gives me the opportunity to support my patients through this time when many feel abandoned. Link to book in bio🤍

just my favourite green smoothie 🌱

- 1 frozen banana
- 1/2 a large avocado
- 1 handful of chopped frozen zuchinni
- 1 handful of spinach
- 1 scoop of vanilla protein powder

Tastes like a vanilla milkshake to me and I get so many veggies in, it’s the best ☺️

THE BOOKS ARE OPEN✨my booking links are finally set up and ready to go!

Working with me and my supervisors is a great idea if:
- you are struggling with a health conditions and want additional support
- you want to try a natural approach to your health
- you want to try acupuncture, cupping, botanical medicine or hydrotherapy
- you want to improve your overall health
- you believe you can benefit from lifestyle and diet support

If you have any questions at all send me a message!🤍 The link to book with my is in my bio, you can also message and I can have an appointment set up for you, or you can call the clinic at (416) 639-1774.

Carmen Alejandra Aguayo BSc. updated their website address.

The time is FINALLY here!! This coming week will be starting to take patients as a 4th year naturopathic intern 🌱🩺🤍

I will be working under the supervision of licensed NDs at the Robert Schad Naturopathic Clinic in North York. This means that I get to work 1 on 1 with patients and then the supervisor approves of my treatment plan before proceeding.

My availability for in person or virtual appointments will be:
- Monday 3-7 pm
- Thursday 3-7 pm
- Saturday 9 am - 1 pm

My Monday shifts are focused on fertility, which I am so excited about 💗. My other shifts are open to everything!

You can book in by calling the clinic at 416-639-1741 and requesting to book with me. I will hopefully have online booking links available soon as well!

One thing I love about the RSNC is that the pricing makes this care very accessible to everyone:
- adult appointments are $44
- senior’s and children’s appointments are $33.50
- student appointments are $18
Many extended benefits packages cover Naturopathic Treatment so you may even be able to have the cost covered! 😍

* I also have a shift on Tuesdays at the Sherbourne Community Health Centre. Appointments here are free for those who are members of the clinic. The clinic focuses specifically in care for those who are homeless, under-housed, newcomers to Canada, LGBTQ+, or living in the mid-east Toronto neighbourhood.

Happy st. Patrick’s from me and my matcha 💚🍀 I hope everyone had a chance to enjoy a green treat today!
There are a few reasons why I love matcha so much:
✨It contains L-theanine, a calming amino acid that can help manage feelings of stress and anxiety.
🌱It also contains epigallocatechin gallate (EGCG for short), a powerful antioxidant that has shown benefits for heart and brain health, as well as for prevention of many chronic diseases.
⚡️ The caffeine levels in matcha are much lower than those in coffee, and they are balanced out by the l-theanine. This makes the energy boost from matcha much more balanced and much less jittery!

I’m on a matcha kick right now and have been drinking it in place of my morning coffee for over a month. I love how it wakes me up without making me a jittery, anxious mess. Also love that I get some greens in first thing in the morning 💚

I am a huge proponent of finding small moments of peace throughout the day. For me, eating my lil breakfast cookies and sipping a hot drink while I drive to the clinic is one of those🥰

These guys always fill me up and fuel my busy days! I always make the night before if I know I’m going to have a rushed morning the next day. They are just so easy and can be made in one bowl! Here’s the recipe:
1 mashed banana
1 tbsp natural peanut butter
2-3 tbsp milk (I use cashew milk)
1/3 cup rolled oats
1 scoop vanilla protein powder
1 tsp cinnamon
1 tsp baking powder
1/3 cup frozen blueberries

1. In a bowl mash the banana and stir in the nut butter and baking powder.
2. Add the oats, protein and cinnamon.
3. Stir in the milk if needed for consistency. You want it to be quite thick like a dough!
4. Stir in blueberries.
5. Plop onto a baking sheet, I make 4 cookies with this recipe.
5. Bake for 30 mins at 400F.
6. Let cool COMPLETELY (or they will break when you move them) and pack them up for the next morning☺️

If you’re anything like me you’ll eat all 4 in one go but if you aren’t that hungry in the morning you can use this recipe to meal prep for 2 days! Everyone deserves a peaceful morning moment 🌞

Save this for when you need a quick dinner recipe😋 I find the best way to get a fast and healthy meal in is by making bowls, and this sesame noodle bowl is one of my faves!

🍜 Base: soba noodles (replace with rice noodles for a gluten free option)
🥒🥕Toppings: sautéed mushrooms, cucumbers, carrots, pickled ginger, bell peppers, sautéed mushrooms, avocado and steamed edamame
👗Dressing: equal parts sesame oil, soy sauce, and lime juice stirred together

Top with sesame seeds and that’s it! ✨

I feel like my last first day of class is a good time for my first cliché med-student-with-stethoscope selfie🥰 I am officially 4 months away from taking patients as a clinical intern at CCNM’s teaching clinics! This is my last semester of class-based learning, it’s hard to believe that after almost 7 years of post-secondary education, my school based learning is soon coming to an end! It feels surreal that I am so close to completing my program and finally pursuing my dream career as an ND. I am so excited to finally apply all the knowledge I have been collecting over the years. And even more excited to finally be helping others in the healing journeys!

my latest snack obsession 🍪 I’m absolutely not the first person to make “energy balls” but this is just the recipe I love (and have been eating daily for the past month🤷🏻‍♀️). Perfect for quick bite while working, a pre workout snack or healthier dessert!
You will need:
• 1 cup of oats
• 1/3 cup vanilla protein powder
• 1/4 cup ground flax
• 1/4 cup unsweetened desiccated coconut
• 1/2 cup peanut butter
• 1/3 cup honey
• 1/3 cup chocolate chips
How to:
1. Blend the oats into a powder
2. In a bowl combine the blended oats, protein powder, flax and coconut in a large bowl
3. Either in the microwave or a saucepan melt the peanut butter and honey together
4. Mix the melted peanut butter and honey into the bowl with the other ingredients. Combine with a spoon or your hands to make a crumbly mixture.
5. Put in the fridge for 20 minute to cool off (otherwise the chocolate chips will melt).
6. Remove from the fridge and mix in the chocolate chips.
7. Roll into balls with your hands, then store in the fridge! Yum 😋