Susan Gillis, Naturopathic Doctor

✨You got this✨

Just a reminder that registered health professionals are able to continue practicing with the new restrictions in Toronto. Use up those benefits before they run out ⏰

Strict measures are being taken to ensure the safety of in-person visits, and virtual consults are always available.

DM to book / if you have questions

After yesterday’s wind, ☀️summer in the fall☀️ is officially over. There are very few supplements that I recommend to almost all of my patients, however vitamin D is one of them.

Our skin makes vitamin D in response to sunlight, so with the shorter, greyer days it’s vital for those living in Northern climates.

Not only does it improve our mood and immunity through the winter months, Vitamin D status has also been correlated with COVID-19 severity.

Researchers in Spain found that ICU admission in COVID-19 pneumonia patients NOT taking Vitamin D was 50%, compared to only 2% of those taking Vitamin D. There were also zero deaths in the group taking vitamin D, compared to 2 deaths in the control group. Another study found that over 80% of patients hospitalized with COVID-19 were deficient in Vitamin D.

These findings suggest that Vitamin D supplementation significantly decreases the risk of ICU admission & severe COVID-19.

I want to know: do you take Vitamin D through the ❄️ months? Do you notice any changes?

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I’ll be back at seeing patients two weeks from today - on September 16th 🎉

Virtual consults will always be available if you prefer to keep it distant, either by secure video chat or phone call

To maintain the highest standards of health and safety, more buffer time will be added between patient visits to allow for thorough disinfecting, masks will be required, and the waiting room will be temporarily unavailable (come just at the time of your appointment). Questions, comments or concerns, post below or DM!

Also, exciting news in the pipeline about a second practice location. Stay tuned! ✨

Cold water therapy 💦

Ever wonder why you feel so good after going for a swim in the ocean or lake?

Immersion in cold water has a variety of benefits including reduced muscle soreness 💪🏼 , improved mental and immune health and increased metabolism💥

If this is new to you, the best way to ease into it is with alternating hot & cold showers - 3 mins hot 🔥🔥🔥 to 1 minute cold 🥶 , always ending your shower on cold. Once you get comfortable with this you can opt for fully cold showers.

This robe was seriously the most cozy thing I could ever put on my body after a long lake swim. It’s made by my good pal’s company, 💜 All their stuff is artisan made, ethically and sustainably sourced and feels so amazing on your skin. Thanks for the best robe ever ! 🙏🏼

Spending the day today turning these babies into scented sachets. The first three people to comment below can have one!

Why do I 💜 lavender (Lavandula angustifolia) so much?

💜 It’s been used for centuries for its calming, anti anxiety effects and is also commonly used for insomnia

💜 Modern research backs up these traditional uses

💜 It’s gentle, beautiful and smells soo good

Thanks for sharing your beautiful harvest

@ Trinity–Bellwoods

You’ve probably heard a million times by now that certain pre-existing conditions put you at increased risk for being hospitalized from COVID-19. Many of these conditions are considered ‘lifestyle diseases’ that are preventable through lifestyle modification.

In addition to healthy sleep and regular exercise, proper nutrition can have a huge impact in preventing things like cancer, cardiovascular disease, obesity and diabetes. Not only does proper diet improve immunity, it also helps prevent the chronic diseases that can increase the severity of COVID-19.

If you’re interested in learning more, I’m hosting a nutrition workshop over Zoom this Sunday at 4pm. Cost is $15. Link in bio to register!

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Sleep hygiene = behaviours around sleep that either promote or prevent it. I’d always recommend addressing sleep hygiene before resorting to supplements or medications to improve sleep.
Avoid screens for at least an hour before bed and engage in relaxing activities that help you wind down & prepare your nervous system for sleep. Some of my faves are reading, meditation, taking a bath, restorative yoga, or anything else that makes you feel relaxed.
Your room should be dark 🌚 , cool ❄️ and quiet 🤫 and should feel like a calm, safe place to fall asleep in. These seem like simple things but they all have a lot of research to show that they’re vital for sleep.
There are lots of supplements that can be helpful as well (trust me, I’ve tried them all!) I’d recommend working with an ND to find what‘s best for you.
What’s worked for you in the past for sleep?
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Now offering online visits to patients in Ontario. I’m here for you 💜

❗️A note on COVID-19❗️
Due to the current risk of COVID-19, all patients who are sick, or experiencing symptoms such as fever🤒, trouble breathing, or coughing are encouraged to reach out to reschedule your appointment. All patients also have the option of phone-consults if preferred, in an effort to limit social interactions. Remember to prioritize your health at this time, wash your hands thoroughly and avoid touching your face. Stay tuned for tips on boosting your immune system!
Questions about COVID? Post in the comments below 👇🏻

Grateful for this view and the sound of the ocean 🌊 during my morning yoga practice

Let’s talk digestive health! 👩🏻‍⚕️
Small intestinal bacterial overgrowth, or SIBO, is a finding of higher-than-expected levels of bacteria in the small intestine. There should be very little bacteria here, as the role of your small intestine is for nutrient absorption.
99% of gut bacteria should be found in the large intestine, where they promote health by producing things like B vitamins and short-chain fatty acids. These help prevent colon cancer and inflammatory bowel disease, and help maintain healthy weight and blood sugar regulation.
An overgrowth of bacteria higher up in your digestive tract can lead to symptoms like abdominal pain, diarrhea/constipation, bloating, heartburn, gas and nausea. It can also lead to other conditions like iron & B12 deficiency, rosacea and hypothyroidism. Sometimes these are “friendly” bacteria, so taking probiotics can actually worsen SIBO.
This condition is often due to dysfunctional peristalsis, low stomach acid, gall bladder issues, traumatic brain injuries, or anatomical variations like intestinal strictures. To optimize peristalsis, make sure you’re giving your body 2.5-3 hours between meals to allow for the small intestine to be swept clean.
If these symptoms sound familiar chat with your ND to figure out how naturopathic medicine can help!

Vacation mode 😎🌴
When I’m lucky, self care looks like this 🐚🏖
Most of the time, it’s working through my to-do list, getting enough sleep, physical activity, or cuddling with my doggos 🐶
Whatever self care looks like for you, it’s important to make it a priority. What’s your favourite form of self care?
@ Indian Shores, Florida

Little sneak peak of the detox I’ll be running out of king west starting next week.
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The Fall Detox includes daily herbal tea, two yoga classes over the two weeks, a check in with me during the course of the program, and lots of diet and lifestyle tips to help support the organs of detoxification during our transition into the cooler months. 🍂
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Link in bio.
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At this time of year we often focus on settling down and reconnecting to healthy habits. That’s why I wanted to run a detox program to help people connect to these habits. My take on detox is that our bodies are perfectly capable of detoxifying on their own, but with unhealthy eating habits we sometimes pick up in the summertime, our organs of detoxification benefit from a little support.
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From October 15th til 28th, I’ll be running a program that includes detox-focused yoga classes, daily herbal tea to support liver and kidney function, and a whole lot of information on how to naturally support the organs that are doing all this hard work behind the scenes all the time. If you’re interested in learning more about diet and lifestyle habits to support these organs, DM me or post your questions below !
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What an amazing weekend with the most wonderful group of women. We kayaked to an island, did yoga, drank delicious natural wines with , had bonfire chats, did weird face masks, foraged for mushrooms and ate the most delicious plant based foods prepared by . I’m so grateful to have been a part of it. 💕 @ Jack Lake (Peterborough County)

Eeek I’m so excited my heart could explode! 💕✨
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I’ll be joining a group of badass women in leading a Wellness retreat this September. This retreat will include daily yoga classes, plant-based meals, outdoor adventures, camp fires and amazing wine and cheese compliments of &
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All my favourite things combined into one weekend! DM if you’d like to book or learn more ✨
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📷: .sherman

I think he was onto something 😉
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F o r e s t B a t h i n g 🌲
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When I finished my naturopathic education I was SO depleted and felt myself craving just being in nature. I headed to the west coast, rented a van and explored the beautiful old growth forests for three weeks. I can attest to the healing properties of spending time in nature - I came back feeling so ready to keep pushing and start my practice
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Shinrin yoku (“forest bathing”) is a form of preventative medicine commonly prescribed in Japan. It involves simply spending time being present in nature. Forest bathing lowers blood pressure and stress levels, and increases parasympathetic nervous system states. This leads to a sense of calm, presence and connection with nature
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Have you experienced the healing properties of spending time in nature? 🌷
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I n t e r m i t t e n t F a s t i n g 🍽
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Fasting has been practiced by most religions/cultures for hundreds of years. Intermittent fasting involves eating within a specific window of time each day. The physiological benefits seen during the “fasted” period include:
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🔥 significant drops in insulin, which facilitates fat burning
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💪🏼 boosts in human growth hormone, further increasing fat burning and muscle growth
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🧬 beneficial changes in gene expression, particularly genes involved in longevity and protection against disease
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🔬 cellular repair processes such as “autophagy”, waste removal that may protect against diseases like cancer & Alzheimer’s
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🤒 reduced oxidative damage and inflammation, which are at the root of many chronic illnesses
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The World Health Organization estimates that by 2050, 1/3 of the world’s population will have diabetes. Intermittent fasting has been shown to reduce blood sugar and insulin levels, promoting metabolic changes that help prevent diabetes.
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There’s many different ways to fast, and this way of eating is not for everyone. It’s important to get informed before changing the way you eat. If you’re curious to learn more, book a free 15 minute consult (link in bio)
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Happy International Women’s Day! Tag a woman you 💕
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We spend a lot of time doing👩🏻‍💻 and not enough time being🧘🏻‍♀️
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Doing: multi-tasking, productivity, scrolling aimlessly through social media 🙋🏻‍♀️
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Being: observing habitual thought patterns, feelings & behaviours, some of which may not be serving you 👎🏻
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Mindfulness is a shift in perspective to be more mentally open, curious, unattached and flexible. By practicing mindfulness we become more aware of our unhealthy thought patterns, and attachments to certain ideas or expectations. Once we’re aware of these things we learn to let them go, leaving space for mental clarity, creativity and optimal health ✨
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Mindfulness doesn’t have to look like sitting on a cushion with your eyes closed. You can practice being mindful while eating, walking, sitting at a desk etc.
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Try closing your eyes and taking 3 deep breaths. How do you feel?
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F l o w S t a t e 🌊
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Have you ever experienced a state of mind where you were so intensely absorbed in the task at hand that you lost your sense of time and self?
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In yoga or meditation, I sometimes experience this as the perfect balance between effort and ease, when I am able to maintain focus without straining or grasping🧘🏻‍♀️
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Flow is often experienced by athletes, artists, surfers, and anyone performing an activity in which they are intensely focused, and it is just the right amount of difficult. This state is associated with brain changes that optimize physical + mental performance 🏆
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Research on flow goes back decades, but this has been a concept in many eastern philosophies for thousands of years ➡️ an example of traditional wisdom being supported by modern science.
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I believe that this state can be very healing, as can engaging in any activity that provides a sense of purpose and meaning, and I love to work with people to connect to that place within themselves.
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If you’ve experienced this state, I’d love to hear about it in the comments 😊🙏🏼
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📷: .times
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G r e e n T e a 🍵
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Green tea contains a variety of phytochemicals including L-Theanine and EGCG which contribute to its ability to reduce anxiety, and improve attention and memory. It also has antioxidant, anti-cancer and anti-inflammatory properties.
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Green tea 🍵 is different from black tea ☕️ in that the leaves are less oxidized/fermented, allowing them to retain their green colour, and green tea typically contains less caffeine.
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Things are usually safer and more effective when taken as they exist in nature, rather than trying to extract the active ingredient, and green tea is no different. The cognitive benefits observed with green tea are less effective when the constituents are taken separately. So drink your green tea rather than taking an extract 👌🏼
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L a v e n d e r
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Lavender is my favourite herb🌿 It’s used in botanical medicine for anxiety, depression and insomnia. I take lavender capsules a few times a week if I’m feeling anxious or can’t sleep.
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Lavender has been found to be as effective as benzodiazepines for treating anxiety, without any of the adverse effects like sedation or dependence.
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Have you tried lavender? Let me know your thoughts 👇🏻

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H o n e y 🍯🐝
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Honey is a great alternative to over-the-counter cough & cold medications. It’s been shown to be more effective than dextromethorphan in reducing cough frequency without any of the negative side effects, and it’s delicious! 😋 Honey has antimicrobial, expectorant, antioxidant and skin healing properties, and even helps with sleep. Honey is not the only amazing medicine bees produce:
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Propolis is the “immune system” of the bee hive and has been used for thousands of years as a natural antibiotic and anti inflammatory. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Bee pollen is the protein source of the hive. It’s high in amino acids, B vitamins & folic acid, and it can be added to any food to boost its nutritional value.
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Royal jelly is considered the superfood of the hive and is the energy source for the queen bee. It’s often used as a hormone stabilizer, fertility tonic and immune booster. It contains an important neurotransmitter called acetylcholine, which helps with focus, memory & concentration 👑
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Check out episode with & for more info!
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Acupuncture for psychological distress ☔️

Naturopathic medicine uses many modalities (i.e. tools) to treat naturally and effectively. One of my favs is acupuncture, a treatment that’s been used for thousands of years in Traditional Chinese Medicine (TCM).

While I enjoy treating all types of conditions, I really gravitate towards mental health. Acupuncture has been shown to be effective in treating psychological distress by stimulating secretion of feel-good neurotransmitters and endorphins. By influencing chemical messengers in this way, acupuncture benefits mood and increases one’s sense of well-being ☀️

Wondering how acupuncture can be helpful for you? Post any questions in the comments or book a free consult at the link in profile

📷: .acupuncture

I've always been interested in medicine and healing, and used to dream about one day becoming a doctor. As I grew older I became disillusioned with the conventional medical system. I didn't feel medical doctors were truly listening and trying to get to the bottom of my issues, and I was always given a band-aid solution. Anything my doctors prescribed didn't actually address why I was experiencing symptoms in the first place, it just focused on making the symptoms go away. I still value conventional medicine in acute or life-threatening conditions, or when pharmaceutical drugs are necessary, but naturopathic medicine has taught me that there are often safer, natural alternatives that are equally (and sometimes more!) effective.

Naturopathic medicine is a complement to conventional medicine, with a focus on prevention and natural treatments. Naturopathic doctors (ND's) aim to get to the root of what may be causing your symptoms, and use safe, effective and natural therapies like nutrition, herbs, acupuncture and lifestyle counselling to address health concerns.

Questions? Post in the comments or book a free 15 minute consult