# llms-full.txt Generated: 2026-07-18T06:26:27.558Z Source index: https://www.alpinenaturalhealth.ca/llms.txt Documents included: 111 --- title: "Home" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/home" lastmod: "2026-07-17T03:47:26.605Z" --- # Don’t Let Your Injury # Slow You Down Regenerative Sports Medicine Precision PRP and Prolotherapy Injections Book Your Free Consultation Now #### Naturopathic Doctor serving Penticton and south Okanagan Scientific and Results Oriented Reduce and Manage Pain Support Your Body to Heal Faster ## Is pain preventing you ## from living the life you want? Maybe you’re frustrated because you’ve sustained an injury and now it’s getting in the way of skiing, golfing, running, or enjoying the sports and activities you love. Or perhaps you’re waiting for an MRI or wanting to prolong a surgery and you’re looking for a science-backed alternative to support your recovery. Or maybe you are feeling discouraged because you’re not seeing the results you hoped for from physiotherapy, massage, and chiropractic care, or cortisone shots. ## If any of this sounds familiar, don't worry you are in the right place. ## You want to get back to the sports you love ## and maintain an active lifestyle as you age. IT'S TIME FOR ## Regenerative Sports Medicine At Alpine Natural Health, we specialize in Regenerative Medicine. Your body's ability to heal itself is remarkable. It’s been helping you heal your whole life. However, with age, injuries, and chronic stress, our bodies can lose this healing power. That's where Regenerative Therapy can help. Book Your Free Consultation Now ##### Options and Expertise ## Dr. Deirdre O'Neill, ND offers a variety of options and is an expert in the areas of: ### Prolotherapy This treatment stimulates the body to repair the painful area when the natural healing process needs some help. ### Perineural Injection Therapy As these nerves are treated, it influences the deeper nerve branches and even affect the brain’s perception of pain in the limbic system. ### PRP (Platelet Rich Plasma) Platelet Rich Plasma (PRP) is a regenerative medicine that has been used for decades in surgical settings. ### Musculoskeletal Ultrasound A diagnostic imaging technique that uses high-frequency sound waves to create images of muscles, tendons, ligaments, joints, and bones. Learn More About Regenerative Medicine ## With Regenerative Sports Medicine You Can... Slow down the aging process and support your body’s natural ability to heal. Reduce and manage chronic pain and get to the bottom of the true source of your pain. Leverage sleep, hormones, and reduced inflammation to help you achieve better results. Book Your Free Consultation Now # Regenerative Sports Medicine is here to help # you enjoy your life today and for years to come. Whether it’s playing a round of golf, skiing 20,000 vertical, running your next marathon, or playing pickleball with your friends all without Ibuprofen you deserve to enjoy an active lifestyle and continue doing the things you love. Book Your Free Consultation Now # Meet Dr. Deirdre O’Neill, ND Regenerative Medicine Expert Board Certified in Advanced Injection Therapy ## If you’re curious about how Regenerative Medicine could help you achieve your goals, book a free consultation today. Book Your Free Consultation Now ## Having gone through ACL tears in both of my knees, ## I know how painful and frustrating the recovery process can be. I’ve experienced both ACL Reconstruction Surgery and non-surgical recovery. I have remained active despite waiting for MRIs and surgical consults. I wouldn’t be able to continue to ski without these regenerative therapies that are leading the way in medicine, helping us to slow down the aging process. With the help of PRP, along with perseverance, hard work and natural medicine, I’ve been able to support my surgical and non-surgical recoveries. I bring this same personal persistence and perseverance into the office every day. Since 2003, I’ve been supporting amazing aging athletes who want to stay active and get back to the sports they love. As a Regenerative Medicine Expert who is Board Certified in Advanced Injection Therapy, I listen and carefully take the time to investigate exactly what is going on. Through Precision Injections with MSK Ultrasound Guidance, I make sure the injections get to the right place. What sets my approach apart from others in the industry is that I also offer recommendations on sleep, hormonal replacement, and inflammation reduction to help maximize your body's ability to heal. I love helping my patients achieve their goals, whether it’s to stay out on the ski slopes longer or complete a round of golf without pain. I'm here to support your body's regeneration, so you can continue doing the things you love. Revitalize Your Body ## Alpine Natural Heath is Here For You ### Regenerative Therapy Support Your Body's Regeneration and Healing with our Services: Platelet Rich Plasma (PRP) Prolotherapy Perineural Injection Nutritional Optimization for Recovery Musculoskeletal Ultrasound Hormone Replacement Therapy Tell Me More → ### ACL Support Introducing Stronger After ACL Injury  6-Week Course Make a strong comeback and expand your rehab with this online course designed to help you integrate natural medicine with physiotherapy to optimize outcomes. Help Me with my ACL Recovery → # Learn How to Optimize Your Healing & Recovery Get the Most out of Your Prolotherapy & PRP Treatments with this FREE Guide ### Grab the FREE REGENERATIVE GUIDE Slow down the aging process and set yourself up for success toward a pain-free life. Grab Your Free Guide ## Book Your Free Consultation ## with Dr. Deirdre O’Neill, ND Today #### Don’t let your pain or injuries slow you down. #### You deserve to continue doing the sports #### and activities you love. #### Regenerative Sports Medicine is here to make that possible. Book Your Free Consultation Now --- title: "About" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/about" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/about" lastmod: "2026-07-15T14:38:28.817Z" --- ALPINE NATURAL HEALTH # Hi, I'm # Dr. Deirdre O'Neill, ND My focus is on helping you to achieve your goals, stay active & be out of pain We use Regenerative medicine, PRP, Hormone Replacement Therapy and Natural Medicine to treat Chronic Pain BOOK DISCOVERY CALL ## How I Help ### Dr. O’Neill’s ability to truly listen is one of the things people notice first. Dr. Deirdre has a firm belief that our symptoms are part of the whole. Through listening comes the whole story, where she can uncover the areas that need focus to bring the body back into balance and wellness. READ MY STORY ## Extensive Training ## in the field of ## Sports & Orthopedic Medicine Dr. O'Neill focuses her knowledge and passion on the following key areas: ### Sports & Orthopedic Medicine Prolotherapy, Platelet Rich Plasma, MSK Ultrasound Imaging, Regenerative Injection Therapy ### Hormones Menopause, Perimenopause, Hormone Replacement Therapy ### Chronic Pain Evaluation, Diagnosis and Treatment of Chronic Pain ### Autoimmune Disease Reduce symptoms, disease progression & improve quality of life ## Passionate Naturopathic Doctor Dr. Deirdre is passionate about helping people get back to doing what they love by improving their health. Many patients she sees are unable to fuel their passions due to a lack of energy or being in too much pain. Her treatment approach always has her patient’s goals in mind, by helping them to reach their potential. In 2003, Dr. O’Neill graduated from Bastyr University, world-renowned for its strong training in scientific natural-based medicine. She holds certifications in Prolotherapy, Chelation, IV Therapy, and Prescriptive Authority. She is an active member of the BC Naturopathic Association. In her spare time, she extends her passions toward being outdoors, skiing, and raising her two sons with her husband. She volunteers with the Apex Ski Patrol, upping her game in first aid medicine & volunteers with the Apex Freestyle Program. READ MY STORY ## Start Your Journey Today Are you experiencing pain or are you looking for a natural approach to optimize your sports nutrition and recovery Book a free consultation with Dr. Deirdre O'Neill Take the first step towards feeling your best BOOK NOW "I'm here. I'm not going anywhere. No matter what the injury -- unless it's completely debilitating -- I'm going to be the same player I've always been. I'll figure it out. I'll make some tweaks, some changes, but I'm still coming." Kobe Bryant --- title: "Arthritis" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/arthritis" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/arthritis" lastmod: "2026-07-16T03:39:57.863Z" --- _No content available._ --- title: "Clinic Policies" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/clinic-policies" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/clinic-policies" lastmod: "2026-07-15T14:38:29.205Z" --- # Clinic Policies ## Before Your Visit You will receive an email with a COVID-19 screening questionnaire 24 hours prior to your appointment. Please fill it out prior to each visit to the clinic. If you are unable to access the survey, the doctor will call you prior to your appointment. If you are continuing to see me via telemedicine, you will not be required to fill out the survey. Patients who need to reschedule their appointment due to sickness will not be charged for a short-notice cancellation. If appropriate, this appointment can be moved to telemedicine. ## During Your Visit Please arrive at the time of your appointment and wait outside. Do not bring extra family or friends to your appointment. Washrooms are currently unavailable at the clinic. Please use the bathroom before you leave your home. Please only bring the necessary items to your appointment. Wait in your car or outside of the clinic. Entrance will be through the side door, on the south side of the building - where there is a ramp leading up to the office. The doctor will open the door for you - reducing contact for you. This entrance leads directly into the doctor’s clinic room, optimizing social distancing. Dr. O'Neill will be spacing out appointments allowing for cleaning to be done between appointments. Masks are encouraged to be worn by patients. We are working hard at providing masks for you if you have forgotten your own. They will be available for purchase for $2. Hand sanitizer will be available for use upon entering and leaving the clinic. We are still encouraging telemedicine appointments, when appropriate. ## Payment & Rebooking If you have entered a credit card into our Jane app program, we can complete payment using this app. We are currently only providing email receipts. We can also accept payment using our POS system. Tap is available for payments under $100. Rebooking can occur at the time of the visit or through my virtual receptionist. You can call the clinic in the same way as you have done before – 250-770-1079. Mallory will help you rebook. You also have the option to book online. ## Telemedicine We are continuing to offer telemedicine through doxy. me to provide you with health care in the comfort of your home. ## Supplements Online dispensary through full script is still available Free local delivery within Penticton is available throughout June Curbside pick-up is available – Supplement pick-up needs to be arranged ahead of time. Please call the clinic at 250.770.1079 or email at admin@alpinenaturalhealth.ca --- title: "Contact" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/contact" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/contact" lastmod: "2026-07-15T14:38:29.540Z" --- # Contact Here at Alpine Natural Health Our Focus is on Helping You Stay Active & Getting You Out of Pain with Regenerative Medicine ## Contact Us #### Connect with us if you ever have questions. We are happy to help. Address 3373 Skaha Lake Rd Penticton BC Same Clinic as Skaha Chiropractic Phone 250-770-1079 Clinic Policies --- title: "Day Eight Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-eight-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-eight-joint-reboot" lastmod: "2026-07-15T14:38:29.686Z" --- # JOINT HEALTH REBOOT CHALLENGE ## The Power of Gratitude for Joint Health ### Welcome to Day 8 of the 14-Day Joint Health Reboot! ### Today’s focus is on something a bit different ### but equally powerful for your overall health and pain relief — gratitude. ### ### How Gratitude Can Help Reduce Pain ### One of my favourite gratitude journals is ### the 5 minute journal that I keep at my bedside ## Task: 6-Minute ## Morning Mobility Routine I've put together a simple, effective 6-minute mobility routine designed to ease stiffness and improve range of motion for those with hip arthritis! Perfect for aging athletes - like you! This routine focuses on movements that lubricate your joints, reduce inflammation, and increase blood flow to promote healing. All you need is 6 minutes to feel a noticeable improvement in your flexibility and joint comfort. --- title: "Day Eleven Joint Reboot Copy" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-eleven-joint-reboot-copy" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-eleven-joint-reboot-copy" lastmod: "2026-07-15T14:38:28.356Z" --- # JOINT HEALTH REBOOT CHALLENGE ## Cut Out Inflammatory Foods to Support Your Joints ### We’re now on Day 11 of the 14-Day Joint Health Reboot, ### and today we’re tackling a major contributor to joint pain—inflammatory foods. ### What you eat plays a big role in how your joints feel, ### and avoiding certain foods can make a noticeable difference in your pain levels. ### How Inflammatory Foods Affect Your Joints Certain foods, like sugar, refined carbs , and heavily processed foods, ##### Here are a couple of my Favourite Cookbooks for Inspiration ##### Oh She Glows by Angela Liddon ##### Against All Grain by Danielle Walker ##### Nourishing Meals by Alissa Segersten and Tom Malterre ### Why It Matters ### Every time you cut out foods that promote inflammation, you're allowing your joints ### to heal and reducing the overall burden on your body. This is one of the simplest yet most effective ways to support your joint health long-term. ### Give it a try today, and feel the difference tomorrow! ### Here's to PAIN FREE living!! ### Dr Deirdre O’Neill, ND ## Task: 6-Minute ## Morning Mobility Routine I've put together a simple, effective 6-minute mobility routine designed to ease stiffness and improve range of motion for those with hip arthritis! Perfect for aging athletes - like you! This routine focuses on movements that lubricate your joints, reduce inflammation, and increase blood flow to promote healing. All you need is 6 minutes to feel a noticeable improvement in your flexibility and joint comfort. --- title: "Day Five Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-five-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-five-joint-reboot" lastmod: "2026-07-15T14:38:30.130Z" --- # JOINT HEALTH REBOOT CHALLENGE ## Restorative Sleep ### Welcome to Day 5 of the challenge! ### We’re diving into a game-changer for your joint recovery: Tonight, I want you to focus on one simple action: ### Pop over to my blog to read a bit more about sleep ### & its impact on your health ## Task: 6-Minute ## Morning Mobility Routine I've put together a simple, effective 6-minute mobility routine designed to ease stiffness and improve range of motion for those with hip arthritis! Perfect for aging athletes - like you! This routine focuses on movements that lubricate your joints, reduce inflammation, and increase blood flow to promote healing. All you need is 6 minutes to feel a noticeable improvement in your flexibility and joint comfort. --- title: "Day Four Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-four-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-four-joint-reboot" lastmod: "2026-07-15T14:38:29.597Z" --- # JOINT HEALTH REBOOT CHALLENGE ## Anti-Inflammatory Eating ### Welcome to Day 4 of your journey toward healthier joints! ### Today’s focus is on something that has a huge impact on your pain levels ### What You Eat Did you know that the foods you put on your plate can either fuel inflammation or help your body fight it off? That’s why today’s task is about choosing foods that support healing and reduce inflammation at the source. ### What to Eat Download my Anti-inflammatory Chart for quick reference ### Wild Salmon Here’s a simple wild salmon recipe. As always, feel free to reach out if you have questions ## Task: 6-Minute ## Morning Mobility Routine I've put together a simple, effective 6-minute mobility routine designed to ease stiffness and improve range of motion for those with hip arthritis! Perfect for aging athletes - like you! This routine focuses on movements that lubricate your joints, reduce inflammation, and increase blood flow to promote healing. All you need is 6 minutes to feel a noticeable improvement in your flexibility and joint comfort. --- title: "Day Fourteen Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-fourteen-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-fourteen-joint-reboot" lastmod: "2026-07-15T14:38:29.879Z" --- # JOINT HEALTH REBOOT CHALLENGE ## Congratulations!! ### You did it! Welcome to Day 14 of the 14-Day Joint Health Reboot! ### Today, we’re celebrating YOU and the progress you’ve made over the last month. ### Today's Task: Celebrate Your Success Take a moment today to reflect on how far you've come. ## Book Online ### Here's to PAIN FREE living!! ### Dr Deirdre O’Neill, ND ## Task: 6-Minute ## Morning Mobility Routine I've put together a simple, effective 6-minute mobility routine designed to ease stiffness and improve range of motion for those with hip arthritis! Perfect for aging athletes - like you! This routine focuses on movements that lubricate your joints, reduce inflammation, and increase blood flow to promote healing. All you need is 6 minutes to feel a noticeable improvement in your flexibility and joint comfort. --- title: "Day Nine Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-nine-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-nine-joint-reboot" lastmod: "2026-07-15T14:38:29.174Z" --- # JOINT HEALTH REBOOT CHALLENGE ## Platelet Rich Plasma ### Welcome to Day 9 of the 14-Day Joint Health Reboot! ### Today, we’re highlighting one of the most impactful regenerative therapies for reversing joint arthritis : PRP (Platelet Rich Plasma). ### Here's to PAIN FREE living!! ## Task: 6-Minute ## Morning Mobility Routine I've put together a simple, effective 6-minute mobility routine designed to ease stiffness and improve range of motion for those with hip arthritis! Perfect for aging athletes - like you! This routine focuses on movements that lubricate your joints, reduce inflammation, and increase blood flow to promote healing. All you need is 6 minutes to feel a noticeable improvement in your flexibility and joint comfort. --- title: "Day One Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-one-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-one-joint-reboot" lastmod: "2026-07-15T14:38:29.763Z" --- # JOINT HEALTH REBOOT CHALLENGE ##### Today we are going to talk about ##### Goal setting & Creating habits ### When it comes to relieving joint pain and staying active ### goal setting and habit formation are key. ### Setting clear achievable goals not only helps you track progress ### but keeps you motivated on your journey to better health. Here are my 2 tips: ### Follow the 4 Laws of Habit formation ### Make It Obvious . This means putting your new habit in line of sight. ### Put your gym shoes at the front of your door to remind you to go for a walk daily. Make It Attractive . Find a form of exercise that you enjoy. ### Or have a friend join you at the gym. ### Make It Easy . Break down your habit into small achievable steps. ### Make It Satisfying . Find ways to reward yourself. ### If you can make your new habit stick, reward yourself with a massage. Add a New Activity once per week ### This may be a 5 minute morning stretch. Or a short evening walk. Here’s to PAIN FREE living!! Dr Deirdre O’Neill, ND ## One of my favourite authors about habit formation is James Clear. ## He wrote the book Atomic Habits. ## Watch James Clear talk about How to Get 1% Better Every Day. --- title: "Day Seven Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-seven-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-seven-joint-reboot" lastmod: "2026-07-15T14:38:29.653Z" --- # JOINT HEALTH REBOOT CHALLENGE ## Stress Inventory ### Welcome to Day 7 of the 14-Day Joint Health Reboot! ### Today, we’re focusing on something that might surprise you — stress. ### While it’s easy to associate joint pain with physical factors, emotional and mental stress ### can play a significant role in amplifying inflammation and discomfort. ### How Stress Contributes to Joint Pain ### Head over to my blog to look more at the Stress-pain connection ## Task: 6-Minute ## Morning Mobility Routine I've put together a simple, effective 6-minute mobility routine designed to ease stiffness and improve range of motion for those with hip arthritis! Perfect for aging athletes - like you! This routine focuses on movements that lubricate your joints, reduce inflammation, and increase blood flow to promote healing. All you need is 6 minutes to feel a noticeable improvement in your flexibility and joint comfort. --- title: "Day Six Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-six-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-six-joint-reboot" lastmod: "2026-07-15T14:38:29.624Z" --- # JOINT HEALTH REBOOT CHALLENGE ## Hydrotherapy for Joint Pain Relief ### Welcome to Day 6 of your 14-Day Joint Health Reboot! ### Today’s challenge is all about hydrotherapy ### an effective, natural way to reduce pain, improve circulation, and boost mobility. ### Many of us are familiar with icing an injury ### hydrotherapy tends to be better for long term joint care. ### Your Task: ### How & Why to do Contrast Hydrotherapy ### for a Painful Joint - Better than popping a pill ## Task: 6-Minute ## Morning Mobility Routine I've put together a simple, effective 6-minute mobility routine designed to ease stiffness and improve range of motion for those with hip arthritis! Perfect for aging athletes - like you! This routine focuses on movements that lubricate your joints, reduce inflammation, and increase blood flow to promote healing. All you need is 6 minutes to feel a noticeable improvement in your flexibility and joint comfort. --- title: "Day Ten Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-ten-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-ten-joint-reboot" lastmod: "2026-07-15T14:38:30.035Z" --- # JOINT HEALTH REBOOT CHALLENGE ## The Healing Power of Connection ### Welcome to Day 10 of the 14-Day Joint Health Reboot! ### Today’s focus is on something many people overlook ### when it comes to managing joint pain and overall well-being—human connection. ### ### How Connection Reduces Stress and Pain Did you know that spending time with others can actually reduce stress and improve healing ? Studies have shown that being around people who make you feel supported and understood helps lower stress hormones, which in turn reduces inflammation. ### Relationship Advice and Tools from Brené Brown and Tim Ferriss ## Task: 6-Minute ## Morning Mobility Routine I've put together a simple, effective 6-minute mobility routine designed to ease stiffness and improve range of motion for those with hip arthritis! Perfect for aging athletes - like you! This routine focuses on movements that lubricate your joints, reduce inflammation, and increase blood flow to promote healing. All you need is 6 minutes to feel a noticeable improvement in your flexibility and joint comfort. --- title: "Day Thirteen Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-thirteen-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-thirteen-joint-reboot" lastmod: "2026-07-15T14:38:29.793Z" --- # JOINT HEALTH REBOOT CHALLENGE ## Strengthen Your Mind, Strengthen Your Body ### You’ve been working hard over the past 3 weeks to build ### healthier habits, reduce pain, and regain control of your joint health. ### Now, let’s take a moment to shift our focus from the physical to the mental ### because your mindset plays a key role in how well your body heals and recovers. ### Today's Task: Reflection Time Reflect on a time when you overcame a challenge, ## Take a listen to Dan Martell ## to help you unlock your highest potential ### Here's to PAIN FREE living!! ### Dr Deirdre O’Neill, ND ## Task: 6-Minute ## Morning Mobility Routine I've put together a simple, effective 6-minute mobility routine designed to ease stiffness and improve range of motion for those with hip arthritis! Perfect for aging athletes - like you! This routine focuses on movements that lubricate your joints, reduce inflammation, and increase blood flow to promote healing. All you need is 6 minutes to feel a noticeable improvement in your flexibility and joint comfort. --- title: "Day Three Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-three-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-three-joint-reboot" lastmod: "2026-07-15T14:38:28.758Z" --- _No content available._ --- title: "Day Twelve Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-twelve-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-twelve-joint-reboot" lastmod: "2026-07-15T14:38:29.724Z" --- # JOINT HEALTH REBOOT CHALLENGE ## Listening to Your Body’s Signals ### Welcome to Day 12 of the 14-Day Joint Health Reboot! ### Today’s focus is all about tuning in and listening to your body. ### Today's Task: Pay Attention to Your Body’s Signals Your challenge today is to be mindful of how specific movements or foods affect your joints. ## Ditch NSAIDS for a better active day Click on the image above to read my article about why you may not want to preload with anti-inflammatory pills prior to exercise ### Here's to PAIN FREE living!! ### Dr Deirdre O’Neill, ND ## Task: 6-Minute ## Morning Mobility Routine I've put together a simple, effective 6-minute mobility routine designed to ease stiffness and improve range of motion for those with hip arthritis! Perfect for aging athletes - like you! This routine focuses on movements that lubricate your joints, reduce inflammation, and increase blood flow to promote healing. All you need is 6 minutes to feel a noticeable improvement in your flexibility and joint comfort. --- title: "Day Two Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/day-two-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/day-two-joint-reboot" lastmod: "2026-07-15T14:38:29.851Z" --- # JOINT HEALTH REBOOT CHALLENGE ## The Power of Hydration ### One of the biggest mistakes people make is that they overlook the importance ### of hydration when it comes to alleviating joint pain. ### Did you know that most of the human body is water? ### An average of 60% ### Hydration plays a key role in your body’s ability to function and heal. ### Water helps to hydrate discs , prevent stiffness in your muscles and tendons. ### Proper hydration protects your joints. ### When we are dehydrated - pain gets amplified. ### Dehydration can also affect your medication regime - making it less effective. ### Dehydration pulls fluid out of your tissues - increasing body aches and pains. ### One of the easiest ways to reduce pain is to increase your daily intake of clean water. ### Your task is to drink a 1/3 of your body weight in fluid ounces per day . ### Plus another 8 ounce glass for every hour of exercise. ### And add an additional 8 ounces for any vice (pop, juice, alcohol, caffeine). ### Here are my 2 tips: ### 1. Start your day with a glass of water. This will help you set up your day for success. At the start of the day also place a water bottle in front of your workplace for ease of access. ### 2. Reduce what dehydrates you. Alcohol, pop, juice and caffeine are all dehydrators. If you are finding it hard to get your water quota of the day - drop one of the drinks that dehydrates you. ### Here’s to PAIN FREE living!! ### Dr Deirdre O’Neill, ND --- title: "Discovery Session" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/discovery-session" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/discovery-session" lastmod: "2026-07-15T14:38:28.910Z" --- # Discovery Session Here at Alpine Natural Health, our focus is on regenerative medicine and [regenerative therapy](https://alpinenaturalhealth.hiveality.com/regenerative-therapy). ## If you are curious about regenerative medicine and ready to take charge of your health #### Alpine Natural Health is here for you. Schedule your free 15-minute free consultation call today. LET'S GET STARTED ## Reviving Athletic Abilities Are you an active, athletic person but you've been slowed by an injury or series of injuries? Maybe you've found that your pain is worsening and you've noticed you're making significant lifestyle changes to accommodate the pain. Or it could be that osteoarthritis (OA) is the culprit and you've been told it's just wear and tear, simply a part of the aging process. ### If any of the above sounds like you, Regenerative Medicine may be the perfect treatment for you! ## Regenerative Therapy is focused on the root cause of symptoms. Although this type of medicine is a large shift for general healthcare practitioners, it is a natural progression for naturopathic doctors like Dr. Deirdre O'Neill. Finding the root cause or underlying cause of symptoms is what natural, holistic health care is built on. ### Our purpose is to support your mind and body properly so that it can heal itself, as it was meant to do. ##### Options and Expertise ## Dr. Deirdre O'Neill offers a variety of options Although Regenerative Medicine is second nature for us, we understand that it may be a new frontier for you as you research ways to regain your best health. For this reason, we are happy to offer a free 15-minute phone consultation. During your consult with Dr. O'Neill, you can learn more about our Regenerative Therapy options such as: ### Prolotherapy The treatment stimulates the body to repair the painful area when the natural healing process needs some help. ### Perineural Injection Therapy As these nerves are treated, it influences the deeper nerve branches and even affect the brain’s perception of pain, in the limbic system. ### PRP (Platelet Rich Plasma) Platelet Rich Plasma (PRP) is a regenerative medicine that has been used for decades in surgical settings ### Musculoskeletal Ultrasound A diagnostic imaging technique that uses high-frequency sound waves to create images of muscles, tendons, ligaments, joints, and bones. ### If you enjoy being active and are willing to commit to getting better, you could be a great candidate for Regenerative Therapy. We can help you feel youthful and fit again. Many of our patients have tried massage, chiropractic care, and physiotherapy over the years but have recently hit a plateau on their road to recovery. If this is the case for you, Dr. O'Neill can help. ## Are you being told that your next step is surgery? If so, give us a call so that we can talk over your alternative options for surgery and how to expedite your healing process. Dr. O'Neill is known for her innate ability to find answers and seek out the source of your pain. BOOK FREE CONSULTATION ###### Your treatments may be partially covered by extended health care. Contact us for additional details. --- title: "Hrt Quiz" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/hrt-quiz" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/hrt-quiz" lastmod: "2026-07-15T14:38:29.383Z" --- # Design With Power & Ellegance Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy nibh euismod tincidunt ut laoreet dolore magna aliquam erat volutpat. Amazing Features Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy. Learn more... GET FREE ACCESS Detailed Analytics Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonumm. Learn more... WITH US YOU HAVE NO LIMITS ON WHAT YOU CAN DO ## 15+ Years of Experience Fast Suport Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy nibh euismod tincidunt ut laoreet dolore magna aliquam erat volutpat. Eco Friendly Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy nibh euismod tincidunt ut laoreet dolore magna aliquam erat volutpat. Bitcon Integration Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy nibh euismod tincidunt ut laoreet dolore magna aliquam erat volutpat. ## Heading Example Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy nibh euismod tincidunt ut laoreet dolore magna aliquam erat volutpat. ### Section Title Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy nibh euismod tincidunt ut laoreet dolore magna aliquam erat volutpat. Ut wisi enim ad minim. ### Section Title Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy nibh euismod tincidunt ut laoreet dolore magna aliquam erat volutpat. Ut wisi enim ad minim. ## Start Your Online Journey Check out our new features and try the demo START YOUR JOURNEY --- title: "Hrt Quiz 1" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/hrt-quiz-1" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/hrt-quiz-1" lastmod: "2026-07-16T03:38:30.637Z" --- ### After Talking with your Friends... # Do You Think # You Need HRT? Take This 3 minute Quiz First Start Quiz ### Why the Timing for HRT Matters More Than You Think ### And here’s a secret most women don’t know: ### Testing your hormones won’t give you all the answers. ### During perimenopause, your hormone levels swing wildly from day to day, ### and postmenopause… well, they’re basically flatlined. ### That’s why timing matters far more than chasing test results. ### Starting hormone therapy at the right stage ### can protect your health, boost your energy, and help you feel like you again. ### Catch the wave, don’t chase it Catch the wave early — HRT can smooth the ups and downs before the ride gets wild. ### Protect more than your mood Hormones fuel more than your cycle — they protect your body. Start smart to stay strong. ### Clarity beats confusion Forget Google and gossip — real clarity helps you choose what’s right for you. ## HRT: Right for You? TAKE THE QUIZ Dr Deirdre O'Neill, ND 250-770-1079 | admin@alpinenaturalhealth.ca --- title: "Intro Joint Reboot" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/intro-joint-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/intro-joint-reboot" lastmod: "2026-07-15T14:38:30.005Z" --- # JOINT HEALTH REBOOT CHALLENGE ##### Welcome to ## Joint Health Reboot ## Here’s a downloadable PDF assessment ## you can take to calculate your pain --- title: "Laser" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/laser" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/laser" lastmod: "2026-07-15T14:38:29.974Z" --- # ELIMINATE PAIN # ACCELERATE YOUR RECOVERY Low Intensity Laser Therapy ## Clinically Proven Benefits Improved pain relief Earlier discontinuation of NSAIDs and opioids Decreased swelling & stiffness Decreased scarring Decreased recurrence of injury Decreased recovery time Increased range of motion Faster return to activities No side effects ### Think Bioflex For Treating Headaches Whiplash Concussion Tennis Elbow Carpal Tunnel Syndrome Rotator Cuff Syndrome Frozen Shoulder ### Safe & Effective Treatment for Bursitis Muscle Tears Ligament Sprains Osteoarthritis Achilles Tendonitis Plantar Fascitis Wounds ## Get Hooked on Simple Effective Pain Relief --- title: "Perinerural Injection Therapy" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/perinerural-injection-therapy" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/perinerural-injection-therapy" lastmod: "2026-07-15T14:38:28.470Z" --- # Perineural Injection Here at Alpine Natural Health, our focus is on regenerative medicine and [regenerative therapy](https://alpinenaturalhealth.hiveality.com/regenerative-therapy). ## What is Perineural Injection Therapy? Dr. John Lyftogt first discovered this treatment and developed it with great success during his work in sports medicine and studies in neuropathic pain. Dr. O’Neill trained under Dr. Lyftogt and is proud to offer PIT to her patients. A sugar solution is injected along the superficial peripheral nerves (just under the skin). As these nerves are treated, it influences the deeper nerve branches and even affect the brain’s perception of pain, in the limbic system. ## Curious about PIT and Regenerative Medicine? Take charge of your health and recovery by booking today for your free 15-minute phone consultation BOOK FREE CONSULTATION ## How does it work? Initial assessments are performed to complete a history and orthopedic exam of the affected area. Depending on the situation, a screening musculoskeletal ultrasound may be performed. If indicated perineural injection therapy is performed. The 5% dextrose (sugar solution) that is injected acts as an immediate analgesic — blocking nerve receptor fibers. As these nerves are injected, pain is eliminated and movement improves. The pain gradually returns within 4 hours to 4 days. As the pain returns, the severity is diminished. ### Treatments are done typically weekly and can lead to permanent pain relief in 6 - 10 treatments. Dr. O'Neill has found that, in her practice, combining prolotherapy along with perineural injection therapy gets a more thorough resolution. That way nerves, ligaments and the joint are all addressed. This is especially the case when there is a lot of collateral damage after sustaining a large injury or when the injury has become chronic in nature, having persisted for more than 3 months. ## Talk with Dr. O'Neill about your options during a free 15-minute phone consultation Take charge of your health and recovery by booking today for your free 15-minute phone consultation BOOK FREE CONSULTATION ###### Your treatments may be partially covered by extended health care. Contact us for additional details. --- title: "Privacy Policy" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/privacy-policy" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/privacy-policy" lastmod: "2026-07-15T14:38:28.591Z" --- # Privacy Policy Privacy Policy This privacy policy applies to the website located at AlpineNaturalHealth.ca (the "Site"), which is owned and operated by Alpine Natural Health ("us" or "we"). This policy sets out how we collect, use, disclose and protect the personal information of individuals who visit the Site. Personal Information Collection We may collect personal information from you, such as your name, email address, phone number, and address, when you sign up for our services, create an account, or otherwise interact with the Site. We may also collect information such as your IP address, browser type, operating system, and other information about your use of the Site. Use of Personal Information - We use the personal information we collect for the following purposes: - To provide the services you request through the Site. - To respond to your inquiries and provide customer support. - To send you promotional emails, newsletters, or other communications that we believe may be of interest to you. - To personalize your experience on the Site by showing you content that is relevant to your interests. - To improve the Site and our services. Disclosure of Personal Information - We may disclose your personal information to third parties for the following purposes: - To service providers who assist us in providing the services you request through the Site. - To comply with legal requirements, such as a law, regulation, search warrant, subpoena, or court order. - In connection with a merger, acquisition, or sale of all or a portion of our assets. - To protect the rights, property, or safety of Alpine Natural Health, our users, or others. Security of Personal Information We take reasonable steps to protect the personal information we collect from unauthorized access, use, disclosure, or destruction. However, no security measures are perfect or impenetrable, and we cannot guarantee the security of your personal information. Access to Personal Information You have the right to access, update, or delete your personal information at any time. If you would like to exercise this right, please contact us at admin@alpinenaturalhealth.ca. Changes to this Privacy Policy We may change this Privacy Policy from time to time, and the changes will be posted on this page. Your continued use of the Site after any changes are made indicates your agreement to the revised Privacy Policy. Contact Information If you have any questions about this Privacy Policy, please contact us at: Alpine Natural Health 3373 Skaha Lake Road Penticton, BC, V2A 6G4, Canada 250.770.1079 admin@alpinenaturalhealth.ca Effective Date: March 22, 2023. --- title: "Prolotherapy" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/prolotherapy" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/prolotherapy" lastmod: "2026-07-15T14:38:28.686Z" --- # Prolotherapy Here at Alpine Natural Health, our focus is on regenerative medicine and regenerative therapy. ## What is Prolotherapy? Prolotherapy is a natural and nonsurgical approach to healing. The treatment stimulates the body to repair the painful area when the natural healing process needs some help. Chronic pain from sprains and strains can be devastating for those who suffer. This pain is often caused by weakened connective tissue, especially where tendons or ligaments connect with bones. These sorts of injuries tend to heal poorly as blood supply is limited around joints. The resulting stretch in a ligament compromises joint stability. As the joint becomes unstable, excessive wear and tear occur in the joints - pushing the area to more susceptible to arthritis, bone spurs, muscle spasm, and pain. ## Curious about Prolotherapy and Regenerative Medicine? Take charge of your health and recovery by booking today for your free 15-minute phone consultation BOOK FREE CONSULTATION ## Regeneration Prolotherapy is an injection technique that stimulates the regeneration of connective tissue. A solution of dextrose (sugar), procaine (anesthetic), B12 (nerve healing) is strategically injected into the affected tissue to create a controlled inflammation. The increased inflammation increases blood flow and nutrients to the affected joint and signals cells to strengthen ligaments and tendons. This encourages the growth of healthy cells and tissues. ### As the tissue regenerates and ligaments are reinforced, the pain is reduced and patients can enjoy long-lasting results. Candidates Candidates You should consider prolotherapy if you are suffering from long-term chronic pain or have developed a recent injury to a ligament or tendon. Prolotherapy has been successful in eliminating chronic muscle spasm due to ligament instability. Imaging is not necessary to determine the source of your pain as MRIs and X-rays can miss ligament abnormalities. I find the best value for diagnosis is in an orthopedic exam to trace pain to its roots, following referral pain patterns. Factors that can interfere with results from prolotherapy include hormonal and nutritional deficiencies. Dr. O'Neill looks at pain from a holistic approach and addresses these deficiencies along with the prolotherapy injections. When will the pain go away? When will the pain go away? Procaine, a local anesthetic, is part of the prolotherapy solution. Patients experience immediate relief of their pain after a prolotherapy session, yet as the anesthetic wears off, it's expected and normal to have more pain, swelling, and tenderness over the area injected for up to 72 hours. These are good signs. The body is now doing its work to bring inflammatory cells into the site. NSAIDS and ice are to be avoided here, or the healing process will be thwarted. As this initial process settles down, pain may return, yet usually to a lesser degree than at onset. Follow-up exam and/or treatments are indicated to further push this process and bring complete resolution of pain along with full healing of the ligaments and tendons. How many treatments? How many treatments? Treatments are traditionally given 2 to 4 weeks apart. The number of treatments varies based on the degree of injury and how chronic the injury is. Most patients receive between 4 and 6 treatments. You should expect to see improvement in your pain by the second or third treatment. Prolotherapy in the News Prolotherapy in the News The use of Prolotherapy has been endorsed by a number of prestigious medical journals, including the Archives of Physical Medicine and Rehabilitation, the Journal of Orthopaedic Medicine, the Journal of Spinal Disorders & Techniques, and the Mayo Clinic’s Health Letter publication. ## Talk with Dr. O'Neill about your options during a free 15-minute phone consultation Take charge of your health and recovery by booking today for your free 15-minute phone consultation BOOK FREE CONSULTATION ###### Your treatments may be partially covered by extended health care. Contact us for additional details. --- title: "Prp" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/prp" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/prp" lastmod: "2026-07-15T14:38:28.500Z" --- # Platelet Rich Plasma (PRP) Here at Alpine Natural Health, our focus is on regenerative medicine and regenerative therapy. ## What is PRP? Platelet Rich Plasma (PRP) is a regenerative medicine that has been used for decades in surgical settings - from bone grafting in dentistry to hastening healing times and reducing infection rates in cosmetic surgery. It is only in recent years that this application has come into the chronic pain arena. PRP is being used to treat knee ligament tears, the rotator cuff tendon tears, osteoarthritis, hip joint degeneration, back pain, tendinopathy, to name a few. ## Curious about PRP and regenerative medicine? Take charge of your health and recovery by booking today for your free 15-minute phone consultation BOOK FREE CONSULTATION ## PRP Procedure PRP Procedure. Your blood is drawn and spun down into layers by a centrifuge. The platelet-poor plasma is drawn off. What is left is the platelet-rich portion. This small concentrate is then injected into the injured area. ### This concentrate of Platelet Rich Plasma is 3-5x higher in platelets than in normal blood. The injection technique for PRP is the same as in prolotherapy. Just different ingredients. PRP is essentially a ramped-up version of prolotherapy. PRP can be initiated within weeks of an acute injury and is administered every 4 weeks. Typically two to three treatments are all that are required. ## Are you waiting for an MRI or surgery? If your primary care physician or specialist has you on a waiting list for an MRI or surgery, you are a perfect candidate for PRP. There's no need to wait in pain, wondering if surgery is the right step for you. Call us today to learn more about how we help your body heal itself with natural medicine like PRP and prolotherapy. BOOK NOW ## Talk with Dr. O'Neill about your options during a free 15-minute phone consultation Take charge of your health and recovery by booking today for your free 15-minute phone consultation BOOK FREE CONSULTATION ###### Your treatments may be partially covered by extended health care. Contact us for additional details. --- title: "Regenerative Therapy" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/regenerative-therapy" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/regenerative-therapy" lastmod: "2026-07-15T14:38:28.561Z" --- # Regenerative Therapy Here at Alpine Natural Health, our focus is on regenerative medicine and regenerative therapy. ## What is Regenerative Therapy? Here at Alpine Natural Health, our focus is on regenerative medicine and regenerative therapy. Your body is amazing. It knows how to regenerate itself and has been doing so your whole life! However, as we age, incur injury, ingest toxins, get off balance with nutrition, settle into chronic stress both physical and mental ... our bodies start losing their ability to heal. This is the point where regenerative therapy can help. ## Curious about Regenerative Medicine, PRP, and/or Prolotherapy? Take charge of your health and recovery by booking today for your free 15-minute phone consultation BOOK FREE CONSULTATION ##### Options and Expertise ## Dr. Deirdre O'Neill offers a variety of options and is an expert in the areas of: ### Prolotherapy The treatment stimulates the body to repair the painful area when the natural healing process needs some help. ### Perineural Injection Therapy As these nerves are treated, it influences the deeper nerve branches and even affect the brain’s perception of pain, in the limbic system. ### PRP (Platelet Rich Plasma) Platelet Rich Plasma (PRP) is a regenerative medicine that has been used for decades in surgical settings ### Musculoskeletal Ultrasound A diagnostic imaging technique that uses high-frequency sound waves to create images of muscles, tendons, ligaments, joints, and bones. ## Effective Alternatives to Surgery All of the therapies above are part of our natural, nonsurgical methods of healing. The purpose of regenerative medicine is to support the body properly so that it can repair itself, as nature intended. Our therapy techniques, like PRP, stimulate the regeneration of your connective tissues. They are effective at healing past injuries that are causing chronic pain as well as healing recent injuries. If you are searching for an alternative to surgery and aren't having success with physiotherapy chiropractic care or massage therapy, we are your next step. You may have already had an MRI or X-ray only to be told there was nothing unusual. Many times, MRIs and X-rays miss ligament abnormalities which is why Dr. O'Neill offers a more extensive orthopedic exam in order to sleuth the true source of your pain. ### What if wear and tear or a general decline in health weren't normal? ### What if it was reversible? Medical students all across the country are studying this new frontier of medicine. In the future, regenerative medicine treatments will be commonplace. We will be able to tap into our body's natural repair mechanisms to heal spinal cords, hearts, brain cells, and organs. For joint tissue, the future is now and we are able to offer that therapy to you! Regenerative Medicine is based on molecular biology and tissue engineering. It's a branch of medicine that is shifting the way medicinal professionals view aging. ## Talk with Dr. O'Neill about your options during a free 15-minute phone consultation Take charge of your health and recovery by booking today for your free 15-minute phone consultation BOOK FREE CONSULTATION ###### Your treatments may be partially covered by extended health care. Contact us for additional details. --- title: "Services" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/services" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/services" lastmod: "2026-07-15T14:38:28.655Z" --- # Services Here at Alpine Natural Health Our Focus is on Helping You Stay Active & Getting You Out of Pain with Regenerative Medicine ## Regenerative Therapy Your body is amazing. It knows how to regenerate itself and has been doing so your whole life! However, as we age, incur injury, ingest toxins, get off balance with nutrition, settle into chronic stress both physical and mental ... our bodies start losing their ability to heal. This is the point where regenerative therapy can help. Dr. Deirdre O'Neill offers a variety of options and is an expert in the areas of: GET STARTED NOW Prolotherapy is a natural and nonsurgical approach to healing. The treatment stimulates the body to repair the painful area when the natural healing process needs some help. Chronic pain from sprains and strains can be devastating for those who suffer. LEARN MORE Platelet Rich Plasma (PRP) is a regenerative medicine that has been used for decades in surgical settings. It is only in recent years that this application has come into the chronic pain arena. PRP is being used to treat knee ligament tears, rotator cuff tendon tears, osteoarthritis, hip joint degeneration, back pain, and tendinopathy, to name a few. LEARN MORE Dr. O’Neill trained under the discoverer of this treatment, Dr. Lyftogt, and is proud to offer PIT to her patients. A sugar solution is injected along the superficial peripheral nerves (just under the skin). As these nerves are treated, it influences the deeper nerve branches and even affect the brain’s perception of pain, in the limbic system. LEARN MORE Did you suffer a tear to your tendon or is it just a strain? Treatment for each is drastically different. A musculoskeletal ultrasound will tell you in minutes. It's a very effective step for those suffering from it. Dr. O'Neill began providing musculoskeletal ultrasound screening in 2018 and is proud to offer this investigative option to all of her patients. It is one of the many methods we use at Alpine Natural Health to get to the root of your pain. LEARN MORE Eliminate Pain & Accelerate Your Recovery Laser Therapy safely and effectively treats musculoskeletal conditions, soft tissue injuries and wounds. Eliminate Pain & Accelerate Your Recovery Today LEARN MORE for Women who wish to Age Gracefully Are you tired of battling through hot flashes, night sweats, brain fog and joint pain? Do you long for a solution that not only provides relief but also empowers you to reclaim control over your health and well-being? LEARN MORE --- title: "Terms And Conditions" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/terms-and-conditions" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/terms-and-conditions" lastmod: "2026-07-15T14:38:30.159Z" --- # Terms and Conditions Terms and Conditions This website located at AlpineNaturalHealth.ca (the "Site") is owned and operated by Alpine Natural Health ("us" or "we"). Your access to and use of the Site is subject to the following terms and conditions (the "Terms"). By accessing or using the Site, you agree to be bound by these Terms. If you do not agree to these Terms, you are not authorized to access or use the Site. Use of the Site You may use the Site for lawful purposes only. You may not use the Site for any purpose that is illegal or prohibited by these Terms. You may not use the Site in a way that could damage, disable, overburden, or impair the Site or interfere with any other party's use and enjoyment of the Site. You may not attempt to gain unauthorized access to the Site, user accounts, computer systems, or networks connected to the Site, through hacking, password mining, or any other means. Intellectual Property The Site and its content, including but not limited to text, graphics, logos, images, and software, are protected by intellectual property laws. You may not use the Site or its content for commercial purposes without our prior written consent. Third-Party Sites The Site may contain links to third-party websites. We are not responsible for the content or privacy practices of those websites. Your use of those websites is subject to the terms and conditions of those websites. Disclaimers The Site and its content are provided on an "as is" and "as available" basis. We make no representations or warranties of any kind, express or implied, as to the operation of the Site or the content, information, materials, or products included on the Site. Limitation of Liability We will not be liable for any damages of any kind arising from the use of the Site, including but not limited to direct, indirect, incidental, punitive, and consequential damages. Modification of Terms We reserve the right to modify these Terms at any time, and the changes will be posted on this page. Your continued use of the Site after any changes are made indicates your agreement to the revised Terms. Governing Law These Terms will be governed by and construed in accordance with the laws of the jurisdiction in which Alpine Natural Health is located, without giving effect to any principles of conflicts of law. Contact Information If you have any questions about these Terms, please contact us at: Alpine Natural Health 3373 Skaha Lake Road Penticton, BC, V2A 6G4, Canada 250.770.1079 admin@alpinenaturalhealth.ca Effective Date: March 22, 2023. --- title: "Ultrasound" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/ultrasound" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/ultrasound" lastmod: "2026-07-15T14:38:28.976Z" --- # Musculoskeletal Ultrasound Here at Alpine Natural Health, our focus is on regenerative medicine and regenerative therapy. ## What is MSK Ultrasound? Musculoskeletal ultrasound is a diagnostic imaging technique that uses high-frequency sound waves to create images of muscles, tendons, ligaments, joints, and bones. This type of ultrasound is commonly used to evaluate and diagnose musculoskeletal conditions, such as injuries, inflammation, and degenerative diseases. The beauty is that you can ultrasound whilst doing dynamic muscle testing. Sometimes the issue can’t be seen when the joint is static - as in the case of an MRI or X-ray. We know that, often, your injury hurts or clicks only during movement. Due to this, static imaging may not reveal the problem. This is where musculoskeletal ultrasound excels. We can pinpoint your pain by having you do the movement that brings on the pain whilst doing an MSK ultrasound scan of the area. Some injuries are due to a stretch or sprain of a ligament, creating a feeling of instability and pain. Ultrasound can image these ligaments while the joint or tissue is being stressed to see what truly is going on. ## Avoid the wait time for an MRI with our alternative option Musculoskeletal Ultrasound screenings are a key part of our Regenerative Medicine offerings at Alpine Natural Health. BOOK FREE CONSULTATION ## MSK Ultrasound can detect: - torn tendon - strained tendon - sprained ankle - tendinopathy - shoulder injury - torn muscle - jumper’s knee - knee pain - hip pain (i.e. acetabular labral tear, etc) - rotator cuff tear - soft tissue conditions - carpal tunnel syndrome - bursitis - baker’s cyst - osteoarthritis - patellar tendonopathy - rheumatoid arthritis (RA) - fibromyalgia - vasculitis - tenosynovitis - psoriatic arthritis and other similar conditions ## Benefits of Ultrasound ### No Radiation Musculoskeletal ultrasound screenings are safe and noninvasive. An MSK ultrasound uses a high-frequency sound wave to create an image of soft tissues. There are no contraindications for doing a musculoskeletal ultrasound. There is no radiation with an MSK ultrasound and it is painless to do the scan. ### Doppler An added feature of the ultrasound machine is the use of Doppler. Doppler detects blood flow. Active inflammation, when the body is attempting to heal itself, brings on blood flow to the damaged area. Doppler will detect this. Doppler also offers an alternative to dynamic contrast-enhanced MRI, which may cause further inflammation and joint damage. This is especially important for patients with early signs of rheumatoid arthritis. ### Unique Comparisons What about the importance of our unique bodies and body types? Maybe your tendons are naturally thicker than the average person. Looking at only the injured side, an MRI or X-ray might miss this important fact about your specific body type. Fortunately, an MSK ultrasound scan can do a quick left / right comparison. Comparing both sides is helpful to know if there in fact is pathology present. Seeing this on both sides reduces the likelihood that there is a tendonpathy, or a thicker tendon. Shoulders are a great application of Musculoskeletal ultrasound. It can rule outbursitis. Rotator cuff tears or tendonopathy are easily seen. The beauty is that scanning of the shoulder can be done with movement, looking for impingement syndromes. Knee ultrasound is useful in looking for jumper’s knee, patellar tendonopathy, fluid within the joint. The presence or absence of a baker’s cyst can be seen clearly on an ultrasound. Dynamic testing of the medial and lateral collateral ligaments under ultrasound can look for these ligament tears. You can book strictly for an ultrasound screening exam. The area of injury will be scanned and images can be provided for you. Appointments can usually be done within two weeks of booking, helping you to avoid the long waits for an MRI. Ultrasound is great for looking at muscles, tendons, ligaments and other soft tissue injuries often caused by sports injuries. To learn more about how a musculoskeletal ultrasound screening can start you on the path to healing, please contact Dr. Deirdre O'Neill to book your appointment. ## Talk with Dr. O'Neill about your options during a free 15-minute phone consultation Take charge of your health and recovery by booking today for your free 15-minute phone consultation BOOK FREE CONSULTATION ###### Your treatments may be partially covered by extended health care. Contact us for additional details. --- title: "Womans Health" entity: "page" canonical_url: "https://www.alpinenaturalhealth.ca/womans-health" markdown_url: "https://www.alpinenaturalhealth.ca/llms/page/womans-health" lastmod: "2026-07-15T14:38:28.787Z" --- # Women’s Health We're dedicated to Empowering You to Achieve Your Goals and Embrace Aging with Grace Integrating Hormone Replacement Therapy with PRP For Complete Regenerative Medicine Solutions ## Hormone Replacement Therapy ## for Women who wish to ## Age Gracefully Are you tired of battling through hot flashes, night sweats, brain fog and joint pain , feeling like your body is constantly at war with itself? Do you long for a solution that not only provides relief but also empowers you to reclaim control over your health and well-being? ## Your Journey Starts Here Ready to embark on a journey towards a brighter, more comfortable future? Take the first step today by scheduling a consultation with Dr O'Neill. Together, we'll develop a personalized treatment plan that integrates Hormone Replacement Therapy and Platelet-Rich Plasma (PRP) therapy to address your specific concerns related to menopause. This comprehensive approach aims to provide you with pain relief, helping you reclaim your comfort, vitality, and confidence. Don't let menopause hold you back Welcome to a brighter tomorrow. # Book Your Free Discovery Call DISCOVERY CALL ### Understanding Your Experience We know that navigating menopause can feel like traversing a rocky terrain, with each step accompanied by discomfort and frustration. That's why we're committed to providing solutions that address your unique needs and aspirations. Whether you're struggling with disruptive hot flashes, debilitating joint pain, or restless nights plagued by night sweats, we're here to help you find relief and regain your vitality. ### The Power of Hormone Replacement Therapy Hormone Replacement Therapy (HRT) has emerged as a powerful tool to treat menopausal symptoms, offering a holistic approach to managing your health and well-being. By restoring hormonal balance, HRT can alleviate hot flashes, night sweats, and other common symptoms, allowing you to experience greater comfort and peace of mind. ### Supporting Your Journey with PRP For women who are receiving Platelet-Rich Plasma (PRP) therapy, integrating HRT into your treatment plan can offer additional benefits. While PRP works to promote tissue repair and regeneration, HRT can address underlying hormonal imbalances, enhancing the effectiveness of your PRP treatment and supporting your body's natural healing process. ### We believe in empowering women to take control of their health and well-being, one step at a time. ### With our personalized approach to HRT ### you can expect comprehensive support tailored ### to your unique needs and goals. ### Say goodbye to sleepless nights and endless discomfort ### and hello to a life filled with vitality, energy, and confidence. ## Take charge of your hormonal health ## by booking today for your free Discovery Call BOOK FREE CONSULTATION Your treatments may be partially covered by extended health care. Contact us for additional details. --- title: "Apex Arthritis Guidebook - Thank You" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/apex-arthritis-guidebook/thank-you" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/apex-arthritis-guidebook/thank-you" lastmod: "2026-07-16T03:33:50.162Z" --- ## Thank You for Signing Up ## You Have Just Taken the Next Step ## to Leave Arthritis Pain Behind ## Check your Inbox for your Guidebook --- title: "Injury Checklist" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/injury-checklist" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/injury-checklist" lastmod: "2026-07-16T03:18:48.481Z" --- # DID YOU GET INJURED? ## How to support your body to heal right from the start ### Grab the FREE INJURY GUIDEBOOK HOW TO HANDLE YOUR INJURY RIGHT... FROM THE START We will not send spam messages ## HERE'S WHAT YOU'LL LEARN ### WITHIN THIS GUIDEBOOK You've been told to put ice on an injury right away - is that always the right thing? Ibuprofen and Advil can hurt your recovery A Comprehensive Approach to Injury Recovery ## HI, I'M Dr. Deirdre ### Naturopathic Doctor | Prolotherapist I'm trained in Regenerative Medicine. Using the body's innate power to heal itself with advanced technologies. I focus my practice on pain management, prolotherapy and platelet-rich plasma injections. I too have been there. I have injured myself on and off the ski hill & know what it is like to have to curtail my sport. Thanks to Naturopathic Medicine, I have come back stronger each and every time. --- title: "Injury Checklist - Thank You" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/injury-checklist/thank-you" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/injury-checklist/thank-you" lastmod: "2026-07-16T03:18:57.957Z" --- # Thank You! ### I’M SO HAPPY YOU DECIDED TO GRAB THIS GUIDEBOOK ## Here are your next steps: Check Inbox Check your inbox for an email with access to your How to Handle Your Injury Right from the Start Guidebook It should arrive in a few minutes! Looking for more? For more information on Regenerative Medicine - head over to my Website ​ BOOK ONLINE 2026 All rights reserved. --- title: "Joint Health Reboot" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/joint-health-reboot" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/joint-health-reboot" lastmod: "2026-07-16T03:18:00.590Z" --- # Joint Health Reboot 14 Day Challenge To Help You Relieve Pain & Get Moving Again ### Join the Challenge Fill the form below to gain access We will not send spam ## Over the next month You’ll receive simple daily tasks designed to alleviate pain, improve mobility, and keep you active — all without surgery or NSAIDs! ## What's Inside Stress - Pain Connection Stress worsens joint pain by disrupting hormones and fueling inflammation. In the 14-Day Joint Health Reboot, learn how to manage stress, sleep better, and reduce pain for good. Give your joints the best chance to heal and function pain-free. What Should You Eat Manage your joint pain with your diet. Learn the ins and outs of an Anti-inflammatory Diet By fueling your body with the right nutrients, you’ll support healing, improve mobility, and feel stronger from the inside out. Joint Relief at Home Packed with effective at-home therapies to support your joint health. Incorporating stretches, hydrotherapy, and gratitude practices can help reduce pain, improve mobility, and boost your mood. These simple at-home tools empower you to take control of your healing. © 2024 All rights reserved --- title: "Lead Generation" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/lead-generation" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/lead-generation" lastmod: "2026-07-16T03:36:08.496Z" --- # Got Knee Pain? Make Your Joints Younger as You Get Older ### Grab Your Arthritis Guidebook We will not send spam messages ## Key Benefits Learn Strategies to Say Goodbye to Knee Pain Debunking Myths Learn about what Osteoarthritis is through a simple checklist. And dispel Osteoarthritis misconceptions. Separating fact from fiction. Proven Solutions Grab the best of the Evidence Based Therapies for Osteoarthritis Foundation of Joint Health Support all of the Pillars surrounding Joint health to optimize not only your joints but also the rest of your body ### Don't Let Your Knees ### Define You #### Take the first step toward maintaining #### an active lifestyle as you age. #### BY SLOWING DOWN THE AGING #### PROCESS BY GETTING A HANDLE #### ON YOUR KNEE PAIN ### Grab Your Arthritis Guidebook We will not send spam messages --- title: "Masterclass" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/masterclass" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/masterclass" lastmod: "2026-07-15T14:38:29.139Z" --- ##### FREE MASTERCLASS WITH DR. DEIRDRE O’NEILL, ND # Join The [3] Massive Mistakes Most People Make After An # ACL Injury Masterclass #### We are bringing in our top tips and strategies to take #### your knee recovery to the next level. #### HERE'S WHAT YOU'LL LEARN: Anti-inflammatories are making the injury worse Hormones are critical to help with healing Why your diet is integral toward a good outcome ## Your Guide ## to Stronger Knees Dr. Deirdre O’Neill is a Naturopathic Doctor with over 20 years of experience in the field of natural medicine. She has an expertise in Regenerative Medicine. She's dedicated her career to helping athletes and weekend warriors get back and stay in their game through natural solutions. Her approach is rooted in the belief that the body has an innate ability to heal itself, given the right support and care. Having helped thousands of athletes thrive after injury, Dr Deirdre is passionate about sharing her knowledge and expertise. GET ANSWERS ## REGISTER TO SAVE YOUR SPOT NOW #### Sign up now and secure your spot. --- title: "Osteo Masterclass" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/osteo-masterclass" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/osteo-masterclass" lastmod: "2026-07-16T03:36:58.416Z" --- # Natural Ways # to Get Rid of # Joint Pain Are the things you love getting harder to do? It is possible to eliminate joint pain and slow down the arthritis process to achieve an optimal active life. ### WATCH NOW ## You too can ## Achieve ## Healthy Joints We help you by: - Giving you Insights into Arthritis - Teaching you why NSAIDS & Exercise don't mix - Introducing you to the Foundations of Joint Health ##### WHAT YOU WILL LEARN ## Arthritis Insights Masterclass ### Secret #1 You will learn the risk factors toward & the first signs of Osteoarthritis to help you get assessed early. ### Secret #2 You will discover why Anti-inflammatories make knee pain worse & what you can do instead ### Secret #3 You will learn the secrets to long term Joint Health. #### Your Host ## About Deirdre O'Neill, ND I’ve experienced both ACL Reconstruction Surgery and non-surgical recovery. I have remained active despite waiting for MRIs and surgical consults. I wouldn’t be able to continue to ski without regenerative therapies that are leading the way in medicine, helping us to slow down the aging process. With the help of PRP, along with perseverance, hard work and natural medicine, I’ve been able to support my surgical and non-surgical recoveries. As a Regenerative Medicine Expert who is Board Certified in Advanced Injection Therapy, I listen and carefully take the time to investigate exactly what is going on. Through Precision Injections with MSK Ultrasound Guidance, I make sure the injections get to the right place. What sets my approach apart from others in the industry is that I also offer recommendations on sleep, hormonal replacement, and inflammation reduction to help maximize your body's ability to heal. I love helping my patients achieve their goals, whether it’s to stay out on the ski slopes longer or complete a round of golf without pain. I'm here to support your body's regeneration, so you can continue doing the things you love. Can Osteoarthritis be prevented even if I have a family history? While genetics play a significant role in the development of osteoarthritis, there are several lifestyle and environmental factors that can help reduce the risk or delay the onset of the condition. Even if you have a genetic predisposition, you can change your trajectory if you follow the simple guidelines in this masterclass. What is wrong with taking NSAIDS prior to being active? NSAIDs, commonly used to reduce pain and inflammation, inhibit cyclooxygenase (COX) enzymes, decreasing prostaglandin production, which is vital for muscle repair and growth. By reducing inflammation, NSAIDs can hinder the necessary inflammatory response, impair satellite cell activation, and decrease protein synthesis, leading to delayed muscle repair, decreased muscle growth, and an increased risk of injury. Therefore, while NSAIDs can alleviate pain, their impact on muscle turnover necessitates cautious use, especially during and after physical activity. I have been told my joint is bone on bone. Is there anything I can do? For patients with bone-on-bone arthritis, an anti-inflammatory lifestyle can significantly alleviate pain, improve joint function, and slow disease progression. This approach not only enhances overall health and energy levels but may also reduce reliance on medications.  Get Instant Access # Arthritis Insights Masterclass WATCH NOW --- title: "Osteo Masterclass - Thank You" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/osteo-masterclass/thank-you" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/osteo-masterclass/thank-you" lastmod: "2026-07-16T03:37:50.373Z" --- # HOORAY! YOU’RE IN! #### Your spot is saved! Check your email for all the details in a few minutes. In the meantime, watch the welcome video below!
## 01 #### Check Your Email #### Check your inbox for an email from us, and click on the confirmation link. Once you’ve confirmed, you’ll receive the webinar link. ## 02 #### FOLLOW ME ON INSTAGRAM #### Keep in the know of what is happening in #### the world of Regenerative Medicine and Joint Health. --- title: "Regenerative Guide" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/regenerative-guide" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/regenerative-guide" lastmod: "2026-07-16T03:18:28.067Z" --- Free Regenerative Medicine Guidebook # Get the Most Out of Your PRP Treatments ### Grab the FREE Regenerative Guide ### Set yourself up for success toward a pain-free life. We will not send spam messages ##### OUR SERVICES ## HERE'S WHAT YOU'LL LEARN ### Maximize Sleep Get the sleep you desire . In this guidebook, we will cover why sleep is so important in regenerating & simple steps to prioritizing sleep ### Supreme Fuel An Anti-inflammatory diet impacts your ability to heal & get on a pain free life. Just like your car supreme fuel optimizes its performance. Learn what foods are supreme for your healing. ### Boost Healing Optimize healing with the right supplements. There are key nutrients to take to help build the scaffold that regenerative therapies are stimulating to build. ## HI, I'M Dr. Deirdre #### Naturopathic Doctor | Prolotherapist I'm trained in Regenerative Medicine. Using the body's innate power to heal itself with advanced technologies. I focus my practice on pain management, prolotherapy, and platelet-rich plasma injections. I too have been there. I have injured myself on and off the ski hill & know what it is like to have to curtail my sport. Thanks to Naturopathic Medicine, I have come back stronger each and every time. In my practice, I have seen patients excel & become pain-free when regenerative injections are utilized along with these simple guidelines. ### Grab the FREE Regenerative Guide We will not send spam messages --- title: "Regenerative Guide - Thank You" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/regenerative-guide/thank-you" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/regenerative-guide/thank-you" lastmod: "2026-07-16T03:20:29.179Z" --- ## Your Regenerative Guidebook ## is on Its Way! Thanks for joining our community! Check your inbox for your guidebook. Get ready to amp up your Regenerative Injections today! --- title: "Strongerafteraclsales" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/strongerafteraclsales" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/strongerafteraclsales" lastmod: "2026-07-15T14:38:28.943Z" --- ## Make a Strong Comeback ## Amplify your Recovery ## after an ACL Injury #### Magnify Your Physio Rehab in Just 6 Weeks Expand Your Rehab ## Integrate ## Natural Medicine ## with Physiotherapy ## to Optimize Outcomes ACL Tears have a large impact on your life. The physiotherapy alone is a tremendous hurdle. If you are like many, you don't want to let this injury define you. You want to come back stronger than ever. You have scoured the internet looking for a comprehensive plan to set you apart and help you get stronger. ## Finally, A Course designed for you Stronger After ACL Injury is a comprehensive health course designed specifically for ACLers. Learn how to augment your healing whether you choose Reconstructive Surgery or Conservative Care. Our mission is to help you achieve optimal health using natural, holistic approaches. We understand your struggle, and we're here to guide you on your journey to wellness. ##### The Stronger After ACL Injury Plan ## Your Step-by-Step Approach ### Understand You Learn about your knee & your body, how it functions after an injury, and how to strengthen your recovery, naturally. ### Holistic Guide Master the art of looking at your health holistically, considering diet, inflammation and mental wellbeing. ### Healthy Habits Develop sustainable healthy habits that will lead to a stronger you. ## A Sneak Peek Into The Course ### Week 1 What The Heck Happened Learn about the ins and outs of an ACL injury - how this happened & what is the role of the ACL in the mechanics of a knee. Begin to weigh the pros and cons of surgery - timing, strength, outcomes. ### Week 2 Road to Recovery This week, we delve into the simple steps you should take after any injury. We will discuss what are the best steps to take right after any injury. Learn about the basics of wound healing so that you can augment your own body's healing potential. Discover why NSAIDS may not be the best medicine to take for pain relief & what you could do instead. ### Week 3 Fuel Up For Stability Welcome to the world of natural medicine! This week, we will dive into the fundamental role of nutrition in your recovery. Learn how to nourish your body with whole, nutrient-dense foods that fuel your body and reduce pain. You will discover the natural remedies that can support your knee's healing. ### Week 4 Accelerate Your Healing Part 1 Learn why a good night's sleep is a cornerstone for augmenting your healing. We will dive into the important stages of sleep & give you healthy sleep habits to follow. Explore the role of stress in your life & how it affects recovery. Understand the science behind stress, its effects on the body and how relaxation techniques can hack your recovery. ### Week 5 Accelerate Your Healing Part 2 This week we will cover how hormones influence healing. You will learn how to support the hormones necessary for repair at any stage of life. We will take a closer look at the importance of protein at various stages in your recovery process. We will discuss protein quantity & quality needed to amp up your power. ### Week 6 Handle Setbacks Like a Champ Explore the crucial role of mental well-being in your path to recovery. As ACL Recovery is a long game, we will delve into the importance of creating healthy habits, setting realistic goals , how to handle bumps along the road and how to maintain your new, natural health lifestyle in the long term. Remember, ACL recovery is a journey, not a destination. ## Your Guide to ## Stronger Knees Dr. Deirdre is a Naturopathic Doctor with over 20 years of experience in the field of natural medicine. She has an expertise in Regenerative Medicine. She's dedicated her career to helping athletes and weekend warriors get back and stay in their game through natural solutions. Her approach is rooted in the belief that the body has an innate ability to heal itself, given the right support and care. Having helped thousands of athletes thrive after injury, Dr Deirdre is passionate about sharing her knowledge and expertise. ## Ready to Take Control of Your Knee ## Early Discount Offer $297 or 3 Payments of $99 ## Ending Soon! Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy nibh euismod tincidunt ut laoreet dolore magna aliquam erat volutpat. ## Step 1 Select the plan that fits your budget to get started. ## Step 2 Get Instant access to the course and start your journey ## Step 3 Get Stronger! ## MORE BONUSES... ### BONUS #1 ## Regenerative Therapies Guide This bonus includes a curated selection of information about Regenerative Therapies. Get detailed information about Prolotherapy, Platelet Rich Plasma, Hyaluronic Acid injection therapies. This guide will help you understand the benefits and risks of Regenerative Medicine before you seek these therapies. ## Value: $147 ### BONUS #2 ## Natural Remedies ## for Injuries ## Cheat Sheet This handy cheat sheet is your quick reference guide to natural remedies for injuries. It's perfect for those moments when you need a quick solution, without having to scour through books or the internet. It's natural health knowledge, right at your fingertips. ## Value: $197 ## SPECIAL PRICING ##### Stronger After ACL Injury 6-Week Course - $1,297 value Guide to Regenerative Therapies - $147 value Valued at over $1,500 Get Early Access for $297 or 3 Payments of $99 *This is a special offer at $297 and the price will be going up soon. You don't want to miss this opportunity. ## Common Questions We have answers ## Don't Let Your Knee Slip Away Let this injury be the catalyst toward improving your overall health. ACL tears can impact not only your sport but your personal life as well. Don't let this be your future. ## Ready to Get Stronger? Get Started now ## BETTER KNEES ARE POSSIBLE You've seen what Stronger After ACL Injury can do. Now it's time to experience it for yourself. Start your journey to natural health and wellness. Join Today! --- title: "Strongerafteraclsales - Checkout" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/strongerafteraclsales/checkout" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/strongerafteraclsales/checkout" lastmod: "2026-07-15T14:38:29.263Z" --- #### Make a Strong Comeback with Dr. Deirdre O'Neill, ND What's Included Stronger After ACL Injury 6-Week Course - $1,297 value Regenerative Therapies Guidebook - $147 value Natural Remedies for Injuries Cheat Sheet - $197 value Valued at over $1,500 ## Get Early Access for $297 [Privacy Policy](/privacy-policy) | [Terms](/terms) | [Disclaimer](/disclaimer) --- title: "Youthful Knees Course" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/youthful-knees-course" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/youthful-knees-course" lastmod: "2026-07-15T14:38:28.434Z" --- # Enroll Now in # YOUTHFUL KNEES # THE ARTHRITIS MASTERY COURSE Discover the path to a pain-free, active lifestyle. This course is designed for individuals who want to stay active and vibrant, while remaining pain free. $297 $497 14-Day Money Back . No Questions Asked #### Achieve Youthful Knees as You Age ## You too can... ### Be Pain Free Get Your Physical Life Back Getting older does not mean that you have to live in pain & that it will only get worse from here. ### Avoid or Delay ### Knee Replacement Regenerate Your Knees Naturally Learn about the latest regenerative medicine technologies & how to achieve the most gains from these treatments. ### Remain Active Without Relying on Pain Meds You don't have to succumb to anti-inflammatories whenever you hit a round on the golf course. There is another way... ### Grab The Osteoarthritis Guidebook Now ## Achieve Youthful ## Knees as You Age Let me teach you the best strategy to stay in an active and pain free life despite what the Xray / MRI is showing. Start Learning Now Access To 20+ Videos ## Hi, I'm Dr Deirdre ##### ...an expert in keeping knees youthful as you get older I’ve experienced both ACL Reconstruction Surgery and non-surgical recovery. I have remained active despite waiting for MRIs and surgical consults. And I am not worried about developing arthritis as I grow older... I wouldn’t be able to continue to ski without regenerative therapies that are leading the way in medicine, helping us to slow down the aging process. With the help of PRP, along with perseverance, hard work and natural medicine, I’ve been able to support my surgical and non-surgical recoveries. As a Regenerative Medicine Expert who is Board Certified in Advanced Injection Therapy, I listen and carefully take the time to investigate exactly what is going on. Through Precision Injections with MSK Ultrasound Guidance, I make sure the injections get to the right place. What sets my approach apart from others in the industry is that I also offer recommendations on sleep, hormonal replacement, and inflammation reduction to help maximize your body's ability to heal. I love helping my patients achieve their goals, whether it’s to stay out on the ski slopes longer or complete a round of golf without pain. I'm here to support your body's regeneration, so you can continue doing the things you love. ##### Module One ### Joint Savvy Learn the Ins and Outs of Knee Arthritis Gain Access to the Key Nutrients for Joint Health ##### Module Two ### Inflamese Quench Inflammation without the Use of NSAIDS ##### Module Three ### Regenup All Things Regenerative Injections Up Your Game to get the Most out of these Treatments ##### Module Four ### Hormone Harmony Hormonal Influence on Arthritis Learn how to optimize your hormones ##### Module Five ### Pain Care Modulate Joint Pain & Beyond Naturally & Effectively ## Join Now! ## YOUTHFUL KNEES THE ARTHRITIS MASTERY COURSE #### Access To 20+ Videos $297 $497 30-Day Money Back . No Questions Asked --- title: "Youthful Knees Course - Book A Training" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/youthful-knees-course/book-a-training" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/youthful-knees-course/book-a-training" lastmod: "2026-07-15T14:38:29.442Z" --- # Book A Training A small supporting sub headline. Booking does not exist No operators available ## Select Your Service ← Back ## Select Your Service ## Select Your Operator ## Select Your Operator with ← Back ##### Date ##### Time #### Pick a Date and Time ## Pick a Date and Time ← Back To Calendar with ← Back ##### Date ##### Time #### Pick a Date and Time ## Enter Details ## You've Scheduled A Meeting! We've sent you an email with details about this meeting. ### with ##### Date ##### Time #### Pick a Date and Time Add To Calendar Go To All Courses --- title: "Youthful Knees Course - Contact Us" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/youthful-knees-course/contact-us" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/youthful-knees-course/contact-us" lastmod: "2026-07-15T14:38:29.071Z" --- # Let's Help You British Columbian Residents can access treatments directly to personalize your care ### The things we are experts in: Regenerative Medicine Pain Treatments Osteoarthritis Getting you back on the field Hormone Therapy Go To All Courses ### Please fill the form and we will contact you John Doe 1 Website & 4 Funnels Jenny is the owner of a flower shop called Florestina. She wanted to start a flower delivery service and promote her new wedding services but she didn't know how to get started. $47,830 in sales across her 3 Sales funnels 130+ new leads per month from her Lead Gen Funnel Steven Lee 7 Funnels Jason is a serial funnel builder that sells various products with his funnels. He resells products like amplifiers, USBs and ever beard washing cream across his 7 funnels. $118,830 in sales from 7 funnels $74,620 Net Profit 2024 All rights reserved. --- title: "Youthful Knees Course - Course Purchase" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/youthful-knees-course/course-purchase" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/youthful-knees-course/course-purchase" lastmod: "2026-07-15T14:38:29.820Z" --- ## Enrol Now in YOUTHFUL KNEES THE ARTHRITIS MASTERY COURSE Today Discover the path to a pain-free, active lifestyle - no matter what age you are 14 Day Money Back. 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No payment required Pay with card Pay with card Pay with card Pay with card Pay with card Secure payment via PayU Latam Buy now, pay later with Klarna Pay with card Secure payment via Paystack --> Bitcoin via Pay with Card & UniPAY Secure payment Pay with card Pay on delivery Bank Transfer Continue → Complete Order ← Back Guaranteed Safe Checkout Secured with 256-bit Encryption ### Order Summary Product Quantity Price #### Sample product CHANGE - + $49.00 Subtotal: $49.00 Discount COD Fee: Shipping: Discount Enter promo code Apply Code $49.00 Total: 2024 All rights reserved. --- title: "Youthful Knees Course - Dashboard" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/youthful-knees-course/dashboard" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/youthful-knees-course/dashboard" lastmod: "2026-07-15T14:38:28.624Z" --- ## ! Welcome to the Youthful Knees The Arthritis Mastery Course! Here, you will find quick information about the courses and materials we offer. From videos to handouts, we have everything you need to take control of your knees. You have access to all of these resources at your fingertips. Module One ### Joint Savvy Get a clear picture of what arthritis is & track your progress by downloading a standardized questionnaire. Questionnaire Module Two ### Inflamese One of the best ways to reduce inflammation is by watching what you eat and sticking to an anti-inflammatory diet. Anti-Inflammatory Diet Module Three ### RegenUp Take a comprehensive approach to receiving Regenerative Injections like PRP + Stem cells by supporting your body's ability to heal. Regenerative Guidebook Module Four ### Hormone Harmony Take the following questionnaire to see if hormones are part of your pain. HORMONE QUESTIONAIRRE Module Five ### Pain Care Here's a list of effective treatments for hacking your pain PAIN TABLE Course Videos ### Youthful Knees Click on the link below to access all of the course videos ACCESS COURSE ### Have any questions? [Contact Us](javascript:WebPlatform.Funnels.show() [Contact Us](https://alpinenaturalhealth.hiveality.com/youthful-knees-course-contact-us) © 2026. All rights reserved. --- title: "Youthful Knees Course - Workshop Signup" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/youthful-knees-course/workshop-signup" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/youthful-knees-course/workshop-signup" lastmod: "2026-07-15T14:38:29.231Z" --- # Workshop #3 Jan 1, 2022 - 7PM GMT (Zoom) ### About the Workshop Limited to 20 people! Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum. Booking does not exist No operators available ## Select Your Service ← Back ## Select Your Operator ## Select Your Operator ## Select Your Service with ← Back ##### Date ##### Time #### Pick a Date and Time ← Back To Calendar with ← Back ##### Date ##### Time #### Pick a Date and Time ## Enter Details ## You've Scheduled A Meeting! We've sent you an email with details about this meeting. ### with ##### Date ##### Time #### Pick a Date and Time Add To Calendar --- title: "Youthful Knees Course - Workshop V2" entity: "funnel" canonical_url: "https://www.alpinenaturalhealth.ca/youthful-knees-course/workshop-v2" markdown_url: "https://www.alpinenaturalhealth.ca/llms/funnel/youthful-knees-course/workshop-v2" lastmod: "2026-07-15T14:38:28.880Z" --- # Workshop #3 Jan 1, 2022 - 7PM GMT (Zoom) ### About the Workshop Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum. ### Sign for the workshop --- title: "All About Omega 3" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/all-about-omega-3" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/all-about-omega-3" lastmod: "2022-10-21T17:09:00.000Z" --- Do you experience pain in your joints? Do you have a whole cupboard full of supplements & want to streamline what to take? Are you looking for a way to reduce your pain medication? As most of my patients are seeking help from me to treat their pain and arthritis, I am always looking for supplements that will support their healing journey. My favourite and most commonly suggested supplement for this regard is fish oil. ## Your Natural Anti-inflammatory Pill Omega 3 essential fatty acids found in fish oil blocks the inflammatory response similar to NSAIDs (Ibuprofen, Advil etc.) but in a safer way. Fish oil does not affect the GI system, rather supports it. Just like NSAIDs, fish oil can help bring down swelling in the joint and reduce morning stiffness. ## Not Just for Pain Don’t get me wrong, leaning your diet towards these good fats is beneficial to your health. Essential fatty acid supplementation with Omega 3 pills augments a whole foods diet. Supplementation is particularly important though when you are at a higher risk of health problems, arthritis and pain included. At the point where there is a health condition, you want to amp up your arsenal. Utilizing both diet and supplements to achieve results. Caution is advised for those on blood thinners or if you are scheduled for surgery. Speak with your doctor or myself prior to initiating therapy. ## So What is a High Quality Fish Oil Skip the products that have a combination of flax oil and fish oil. Go straight for the fish oils that contain EPA and DHA. These omega 3 fatty acids do not need to be converted in the body and are easier for you to reach therapeutic doses. It’s the EPA you are after if you trying to reduce inflammation, whereas DHA is vital for brain health. You will often get both EPA and DHA in your fish oil, but choose one that has a higher concentration of EPA if you are aiming at reducing your pain. If your fish oil supplement tastes fishy — it’s likely rancid. It is best to choose a high grade fish oil otherwise it can cause health problems instead of solve them. You want a brand that uses sustainably harvested fish, regularly tests for heavy metals & checks their potency through quality assurance. You also want a product that is highly absorbable, so that you get the most bang for your buck. When it comes to supplementing with fish oil, the cheapest is not always the best. To find out more about how fish oil or other supplements can reduce your pain and get you active again, book a consultation with me today. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Anti-inflammatory Foods and Healthy Joints" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/anti-inflammatory-foods-and-healthy-joints" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/anti-inflammatory-foods-and-healthy-joints" lastmod: "2025-03-20T16:00:00.000Z" --- Simple Food Swaps to Reduce Joint Pain Sometimes, it feels like there’s nothing you can do to relieve joint pain—especially if you’ve been told you have “bone-on-bone” knees and need a replacement. But did you know your diet can play a powerful role in getting you back to an active, pain-free life? While it won’t change your X-ray or regrow cartilage, the right foods can reduce inflammation—a key driver of arthritis and stiffness. By making simple food swaps, you can take control of your joint health and start feeling the difference. Swap Nightshades for Non-Inflammatory Veggies Nightshade vegetables—like tomatoes, potatoes, peppers, and eggplants—contain solanine, a compound that can trigger inflammation in some people. If you notice increased joint pain after eating these, try replacing them with sweet potatoes, zucchini, or leafy greens. Replace Dairy with Non-Dairy Alternatives Dairy is a common inflammatory trigger, especially for those sensitive to casein or lactose. Instead of cow’s milk, try almond or coconut milk. Swap traditional cheese for cashew-based alternatives, or use nutritional yeast for a cheesy flavour without the inflammatory effects. Ditch Wheat & Corn for Anti-Inflammatory Grains Gluten and corn can contribute to joint pain due to their inflammatory nature. Instead of wheat bread or pasta, choose quinoa, buckwheat, or rice pasta. For crunchy snacks, opt for rice crackers or roasted chickpeas instead of corn-based chips. Rethink Citrus if It’s a Trigger While citrus fruits are packed with vitamin C, they can also be inflammatory for some individuals. If you experience joint discomfort after eating oranges or grapefruits, try swapping them for berries, kiwi, or papaya—still rich in vitamin C but gentler on the joints. Cut Out Processed Sugar and Opt for Natural Sweeteners One of the biggest culprits? Sugar. Cutting back on refined sugar not only helps ease joint pain but also supports weight management and heart health—especially important if joint pain limits your ability to exercise. Instead of white sugar, try raw honey, maple syrup, coconut sugar, or cinnamon to satisfy your sweet tooth without the inflammatory response. These small changes can make a big difference in how your joints feel day to day. Pay attention to how your body reacts to different foods and experiment with these swaps to see what works best for you. By reducing inflammatory triggers and focusing on nutrient-rich alternatives, you’re taking a natural step toward better mobility and less pain. If you would like to explore further how diet can affect your joint health, knee pain and overall inflammation, contact my office to [book a discovery call](https://alpinenatural.janeapp.com)to get started on a better life with arthritis today. --- title: "Antioxidants" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/antioxidants" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/antioxidants" lastmod: "2021-09-20T09:36:00.000Z" --- What a summer. I am currently writing this article on an airplane, taking a trip with family to seek out clean air to breathe. A bit of respite. For weeks now I have been seeing status updates on my news feed with a variety of recommendations on how to combat the poor air quality. Anything from reducing exposure - sticking indoors and filtering the air — to supporting the respiratory system — increasing use of inhalers or adding in respiratory herbs or supplements. The environment here dictates the need to boost up the antioxidants. If you are unfamiliar with what the antioxidant category is, they are the compounds that help give us a buffer from chemical exposures & hasten healing time. Without antioxidants, our body couldn’t repair as well as it does. Our forests and air have become a stress to our bodies this summer. Yet it is not the only time that our bodies can be under stress. Take for example pre-season training. Getting your body up to speed prior to the lifts turn can be a stress of its own. You know the drill. Upping cardio. Cross training. Squats. Running. And more squats. ### In the realm of antioxidants. These are my favs. Load up on the greens. Some of us are hard pressed to fill our plates with veggies. If that sounds like you, load your veggies in a high-powered blender. The colours in our veggies are what are packed full with antioxidants, keeping our body in a surplus ready for repair. Veggies win over supplements every day, as they are the most complete, unadulterated and super yummy when prepared right. Vitamin C . Such a well-known antioxidant. It’s well thought of when we are getting sick. A cold comes on, so downs the Vitamin C. But what about when it comes to muscle, ligament and tendon repair. Vitamin C is also integral to collagen production, where collagen is the glue in the body. When it comes to Multivitamins , I am more on the side of taking them only when you need them or utilizing custom formulas based on the symptoms your body is presenting. As symptoms are the way that the body communicates with us about what is not in balance. Listening to the symptoms will guide you to what your body is missing. But when it comes to short bursts of stress — airplane trips, smoke covered skies and pre-training — taking a multivitamin can be a quick easy way to reload your body to prevent symptoms from occurring. Curcumin . This power antioxidant is the yellow pigment of turmeric - the major spice in Indian curry powders. Curcumin is a bit of a panacea where it modulates inflammation - a source of many disease conditions. Curcumin is also neuroprotective and modulates one of our main stress hormones, cortisol. Like any antioxidant, Curcumin is powerful in reducing the oxidative damage on the body. Hydration . Our kidneys filter our blood and aid in removing toxins that we come in contact with. To help the kidneys flush toxins hydration is key. Like the kidneys, our muscles need to be hydrated to reduce risk of injury, under strenuous conditions. It is so easy to get dehydrated. Especially in desert country. Many of us don’t drink enough water in the day. My rule of thumb is 1/3 of your body weight in fluid ounces per day, plus another 8 ounces for every hour of exercise and another 8 ounces after any vice (coffee, pop, juice, alcohol). Yet in desert country, throwing in electrolytes into water is key to its retention as so much can be lost in sweat. One of the tenants of Naturopathic medicine is to appreciate the innate healing power of nature. My hope is always that there is a healthy cycle of Play. Injury. Repair. Repeat. As will it be with our forests, wild fires will die down and snow will begin to fall. Not too long now will we be breathing fresh crisp winter air along the runs of Apex. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Are You a Lindsey Vonn?" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/are-you-a-lindsey-vonn" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/are-you-a-lindsey-vonn" lastmod: "2026-07-17T11:06:00.000Z" --- Often when I ski, I feel like I am Lindsey Vonn. Plagued with knee injuries. Skiing despite the odds. I may not have her style. Definitely not her speed. I do share her perseverance. And, possibly, her lack of patience. And now, I share something else with her: the desire to ski without an ACL. Reading Shandia’s article from Dale Charles in January’s edition really hit home for me. If you haven’t read it, grab one of the previous copies.She beautifully breaks down the many decision points that follow an ACL tear, which are far more complex than they used to be. Years ago, the choice felt simple. I remember my surgeon asking me, over 30 years ago when I first learned about those three letters after my ski binding didn’t release and I had heard a pop: Do you want to ski again? The implication was clear. Reconstruction surgery was the answer. What I didn’t know then was what came with it. I had no idea I would be embarking on a 6 month journey of postoperative rehab. No one told me there was up to a 30% risk of re-tearing the ACL within the first few years, especially in high-demand sports like skiing. There was no mention that over 50% of people with an ACL injury will show signs of knee osteoarthritis within 10–20 years, regardless of whether they have surgery or not. And no one talked about how skiing with its rotational forces, sudden deceleration, and variable terrain places uniquely high demands on knee stability. I never imagined that my focus would shift from choosing skis to choosing braces, supportive leggings, and ice machines just to keep going. Fast forward a few decades. Over the past twenty years, my understanding of knee health has fundamentally changed. I’ve learned that it’s rarely just about the ligament that tore. Ligaments function as a system, and even small amounts of laxity in the supporting structures can quietly alter joint stability, load distribution, and movement patterns. Imaging can tell us if something is torn, but it doesn’t tell us how well a knee is functioning. MRIs often miss subtle stretching in supporting ligaments. This laxity affects how muscles fire, how force is absorbed, and how a joint ages over time. Those small, often overlooked shifts can set the stage for chronic pain and eventually arthritis. That’s why I approach pain differently now. I look beyond a single structure and up the chain. I think about stability, neuromuscular control, and how to support tissue health. Treatments like Prolotherapy and PRP aren’t about fixing something “broken”. When Regenerative Injections are paired with the right physiotherapy, the joint doesn’t just heal. The joint and body relearns how to move well, which is where real improvement happens. Some experts on knees say that ACL injuries don’t just come from a crash but there were warning signs that the kinetic chain was weak. The answer is no longer simple and that’s exactly why it works better. Anyone who has worked with me during my own rehab would tell you: patience has never been my strong suit. I’m not deciding whether to race in the Olympics like Lindsey. I am not faced with a single shot on the world stage after retirement. But I also don’t sit well on the sidelines waiting for an injury to “just heal.” I don’t use anti-inflammatories to mask swelling. Instead, I focus on supporting the healing process: maximizing smooth rotations on the bike, using the pool for weightless movement, and accessing tools like photobiomodulation (laser therapy). And hopefully wiser than my younger self, I respect that critical six week window to let swelling settle before truly testing the knee again. Because for me, skiing isn’t a moment. It’s a lifetime sport. Something I love to share with my family. And something I want to be doing for decades not just one more season. Once the acute phase of a ligament injury has passed, the most important predictor of how well you’ll do isn’t the MRI, it’s stability. Do you get those “whoops” moments? Does the knee feel like it might give way? Does it swell after you push it a little too far? If you’re answering yes to any of these, that’s your signal. That help might be more targeted rehab and physiotherapy. It might be regenerative injections to support ligaments and tendons. And yes, sometimes it is surgery. The key is making that decision with a team that understands you, your goals, and the demands of skiing. If you’re navigating an ACL injury, chronic knee pain, or that grey zone of “Can I keep skiing like this?” you don’t have to figure it out alone. You may not have access to world-class trainers or the immediate injections that keep elite skiers competing at the highest level, but that doesn’t mean you have to navigate an injury blindly. The Injury Guidebook breaks down what to do and what to avoid in the early days after an injury. It even tackles whether it’s time to finally shelf the traditional RICE protocol, so you can make smarter decisions right from the start, even from the comfort of your own home while watching the Olympics. You can download the [INJURY CHECKLIST GUIDEBOOK](/injury-checklist/landing) To gain clarity, confidence, and a roadmap for making decisions that support lifelong skiing and not just a quick return to the hill. Now, I see things differently. Others who watch me ski might disagree. But perception is everything. And somehow, now more than ever, I feel even more like her. --- title: "Building Resilience" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/building-resilience" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/building-resilience" lastmod: "2022-11-04T17:01:00.000Z" --- Seeing the snow fall around town, has me reflecting on all that has occurred in our world since snow blanketed Apex this past spring. Is your mood lower than normal at this time of year? How about your ability to focus and concentrate on your tasks? Is your energy low? These all may be signs that long term stress is affecting you. For instance, I find that long term stress can affect energy - plummet it actually. I am seeing more and more patients in my office where their moods are negatively impacted by this pandemic. Realize though that it's not just moods that get impacted by long term stress. Stress can drive up inflammation, reduce pain tolerance, affect sleep & even impact how often you get sick. We all know that this pandemic is not going away any time soon. Through all of this change & uncertainty, remember that there are some things that you can control. This is where building up resilience comes in. Strengthening your own internal bubble so that you can get through the winter with less stress on your plate. Here are some of my top resilience tools that I share with my patients daily. Get Your Zzzz’s. Sleep deprivation is the quickest way to stress the body. Insomnia contributes to mental stress, anxiety and depression. Poor sleep also drives up inflammation in the body. Getting a good night’s rest is the best way to then tackle your day with ease, especially if you are gunning for first chair. A couple of my favourite tips for optimizing sleep is to sleep in a dark room, limit electronic usage at night & stop coffee by noon. If this doesn't quite do it for you to gain a restful night there are different supplements geared toward improving sleep initiation or sleep maintenance. Melatonin tends to work great at helping people to fall asleep, whereas Magnesium & Theanine often work better at keeping you asleep. 2. Cold Water Immersion. I got into the Wim Hof approach this year. The Iceman, as Wim Hoff is referred to as, is a proponent of being able to unlock a multitude of health benefits simply using cold therapy, breathing techniques & believing in yourself. These benefits include better sleep, more energy, stronger immune system, improved mental well being. Cold therapy can be achieved by cold showers, jumping in the lake or even immersing oneself naked in the snow. One of the places I was introduced to it was through the TV show on Netflix The Goop Lab. 3. Further to how A Positive Mindset can improve your sense of wellbeing, look at John Kabat Zinn. He has taught mindfulness meditation throughout the world and has had a profound impact on people's pain and depression. Another piece of mindset is being thankful. I believe that having gratitude to even the simple things - like Ullr's rewards can have a profound effect on one's mood & ability to get through difficult times. 4. Movement. Exercise in all forms helps to build resilience. I am working on my quad strength these days so that I have stamina to shred it this year. But outside of preseason conditioning, exercise is brilliant for keeping the mood in check. With patients I often talk about it as movement -- what type of movement did you do today? 5. Key Supplements. Some of my favourite supplements to help during times of stress are the B Vitamins, Vitamin C and Vitamin D. During heightened stress, I offer B vitamin shots to help improve energy, mood and concentration If you are trying all of these things, and are looking for some targeted steps to build your resilience - book an appointment with me — www.alpinenaturalhealth.ca. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Collagen" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/collagen" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/collagen" lastmod: "2021-02-13T10:54:00.000Z" --- What a phenomenal January! Bumps. Powder turns. Endless runs. Grins from ear to ear. But if you ask your knees, they may have a different story. Your knees take the brunt of it and often are what gets you to call it a day. How can you preserve the cushioning in your knee joints while still tackling those mogul runs? Let’s look at what your knees are meant to be made of and what is lost when we talk of being bone on bone…Collagen. Collagen is the most abundant protein in the body. Collagen accounts for about 30% of all protein. It is made of the amino acids — glycine, proline and hydroxyproline. There are three types of collagen. Type 1 & 3 is for skin, muscles, bones, tendons, ligaments and blood vessels. Type 2 is helpful for joints as cartilage is made of this type. Essentially, collagen is the glue that holds our body together. The thing here is that as we age, the chondrocyte cells that produce and maintain the cartilaginous matrix in our joints are less active. To augment the chondrocytes, you can ingest collagen from food or a supplement. Taking in this supplementary collagen can hasten tissue repair after an injury of wound. One study demonstrated a reduction in knee joint pain in athletes who took collagen hydrolysate for 24 weeks. The young athletes who took collagen had a reduction in joint pain on walking, running, during quick directional changes while running compared to those who took a placebo. Ingestion of collagen hydrolysate increases the production of cartilage by chondrocytes. This lends to the use of collagen to be a promising treatment for joint pain in osteoarthritis. Food sources of collagen come from bone broth and gelatin. See below for a simple Bone Broth recipe. I make this weekly and drink this mineral/collagen rich broth directly or add it into my soups. Other collagen rich foods include egg whites and poultry. You can also supplement with hydrolyzed collagen directly. Collagen production in our bodies requires Vitamin C. It is important to include this vitamin whenever you take collagen. Vitamin C can be found in dark green veggies and citrus fruits. If you need a super boost, consider Platelet Rich Plasma (PRP) injections. PRP involves using a component of your own blood and injecting this into the problem area. The PRP solution has a high concentration of your own platelets. Your platelets contain a variety of growth factors, some of which are responsible for collagen production. The end result of these injections is better integrity of joint cartilage, improvement in ligament strength and reduction in knee pain. As skiers we often throw focus on our joints and musculoskeletal health. When it comes to collagen, not only do your joints benefit but also so does many other parts of the body. As again it is the glue that holds us together. Nails and skin can grow stronger. Your digestive system is lined with connective tissue. Drinking bone broth can even soothe your intestinal lining, improving digestion. Collagen through broth or supplement is a simple addition to your routine that can greatly impact your knee’s stamina. Bone Broth ## Nourishing Meals, Alissa Segersten 1 organic chicken carcass 1 large onion, chopped 1 head garlic, cut in half 1 leek 4 stalks of celery, chopped 2 carrots, chopped 1/2 bunch parsley 1 strip of seaweed 1 tsp. whole peppercorns 2 tsp. sea salt 1 TBSP apple cider vinegar 12 cups water Add all ingredients to a stockpot. Gently bring to a simmer. Cook, covered for 3 to 6 hours. More nutrients are extracted the longer it is cooked. After cooking, strain the stock. Discarding the solids. Once cooled, stock can be placed in jars and frozen or keep refrigerated up to 3 days. 1. https://www.ncbi.nlm.nih.gov/pubmed/17076983 2. Clark KL. et. al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008 May;24(5):1485-96.Zuckley L. et al. 3. Collagen hydrolysate improves joint function in adults with mild symptoms of osteoarthritis of the knee. Med Sci Sports Exerc 2004;36(Suppl):S153-S4 ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Concussion" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/concussion" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/concussion" lastmod: "2020-11-16T13:36:00.000Z" --- An interest of mine of late is surrounding Concussions — prevention, occurrence & treatment. They happen. On the hill. From a fall. From a motor vehicle accident. Let’s talk about how it happens, misconceptions, symptoms to watch for and what to do if one occurs. How It Happens. There is a blow to the head. Or a rotational force on the neck. Either situation can lead to shaking of the brain. That’s where the name concussion comes from — the Latin word concutere “to shake violently”. The detailed result at a cellular level is not known. Yet we do know that there is a chemical change that can occur as a result of this sudden acceleration-deceleration injury. Who Is At Risk. Concussions are more common in children. They have a large head compared to the size of their body. Plus let’s face it, kids fall more and when they do they are more likely to hit their head. After one concussion, a person has a higher risk of having another concussion. Misconceptions. You don’t have to lose consciousness to have suffered a concussion. The magnitude of symptoms does not mirror the severity of head injury. You don’t have to hit your head to suffer a concussion - as rotational forces and acceleration/deceleration forces can occur without impact. Symptoms are not always apparent at first. It may take up to 24 hours for any indication that a concussion has occurred. Common Symptoms . Family members should be on the look out for confusion, memory loss, repeatedly asking the same questions, headache, dizziness, change in vision, sleepiness, ringing in the ears, nausea. A more in-depth list can be found on www.parachutecanada.org. This organization has developed awareness around concussions in sports across Canada. Baseline testing . In my naturopathic medical practice I recognize that everyone is an individual. Those suffering concussion symptoms are no different. No two concussions are the same. To track progress and enable an athlete to safely return to sport, I believe that baseline testing is essential to be able to objectively make the appropriate calls. Both physiotherapy clinics in Penticton offer baseline testing. Treatment. Be aware that a concussion is a traumatic brain injury. Early intervention is important. Refraining from sport immediately following a concussion hastens recovery time. Most mild concussions do resolve with proper rest. This rest includes refraining from sport, stress, school, TV & electronics. Manual therapy can help alleviate headaches and neck pain. Natural medicine has a spot here in reducing brain inflammation, providing brain supportive nutrients and addressing anxiety or pain symptoms. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Concussion - Brain" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/concussion-brain" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/concussion-brain" lastmod: "2022-11-24T17:48:00.000Z" --- Have you ever hit your head? Have you been in a car accident & suffered from whiplash? If so, you may have had a concussion. You may only have had short term problems. If you experience brain fatigue, memory problems, sleep disturbance, mood changes and generalized sensitivity to light and noise - you may actually be dealing with the long term effects of a concussion. A concussion is a mild traumatic brain injury. It occurs after a fall or jolt to the head or neck. This jolt disrupts the function of the brain. Symptoms of a concussion can be varied and don't always include a loss of consciousness. There can be physical, emotional, psychological, and cognitive symptoms. Symptoms can last anywhere from minutes to months. If you have had a concussion previously each subsequent concussion can have larger and more profound effects. In medicine we always talk about prevention is key. Even with a helmet you can still be affected by a brain injury. When it comes to skiing and other adventurous sports, it is hard to keep the relative risk of a concussion down to a zero. Also keep in mind that prevention in the concussion realm is preventing the long term effects of a brain trauma. This happens by starting treatment early and not just leaving it up to the great healer, time. Early treatment for a concussion may actually lead to a faster recovery time. So just brushing it off & ignoring the injury may lead to an unnecessarily longer recovery time. We are lucky in Penticton to have practitioners well versed in concussion treatment. Taking a multifaceted approach to concussion treatment can also be beneficial for a better outcome. Naturopathic medicine works on improving brain function by reducing inflammation, feeding the brain with nutrients to help it to heal & treating specific symptoms early to keep your healing optimal. Some of the symptoms of a brain injury are due in fact to inflammation in the brain. Loading up on healthy fats found in walnuts, avocado, fish, MCT oil, olive oil are a great way to offset inflammation. There are specific nutrients that are anti-inflammatory to the brain, including liposomal glutathione and curcumin. Brain supportive nutrients also comes to play to give the brain an upper edge while healing. If your sleep has been impacted from a concussion, which it often does, melatonin could be an answer. Studies have shown that melatonin improvement in whole brain function and grey matter with the added benefit of improved sleep and less fatigue. Since the brain is the conductor of the whole body, when it gets affected so do other organ systems. Some patients suffer from hormonal changes after a concussion, while others have a heightened fight or flight response. It is all too common for long term concussion sufferers to dip into depression or anxiety. Expedite whole body healing by using natural medicine to bring balance to your body while your brain heals too. If you are in doubt that you may have a concussion get checked out so that you can start your healing journey. References: Grima NA, Rajaratnam SMW, Mansfield D, Sletten TL, Spitz G, Ponsford JL. Efficacy of melatonin for sleep disturbance following traumatic brain injury: a randomised controlled trial. BMC Med. 2018;16(1):8. Published 2018 Jan 19. doi:10.1186/s12916-017-0995-1 ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "How Weather Changes Impact Your Joint Pain Levels" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/does-weather-affect-joint-pain" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/does-weather-affect-joint-pain" lastmod: "2024-09-25T22:06:19.000Z" --- If you experience arthritis, it's essential to understand the various factors that influence our physical well-being, particularly when it comes to joint pain. One of the most significant yet often overlooked factors is the weather. Fluctuations in temperature and humidity can have profound effects on joint discomfort, especially for those suffering from osteoarthritis. This article will explore how weather changes impact your joint pain levels and provide insights into effective pain management strategies. ## The Connection Between Weather and Joint Pain Many individuals with osteoarthritis report that their knee pain worsens with changes in the weather. Research suggests that barometric pressure plays a crucial role in this phenomenon. When atmospheric pressure drops, which typically occurs before a storm, the surrounding tissues expand slightly due to decreased pressure. This expansion may increase sensitivity in the joints and exacerbate existing inflammation, leading to heightened discomfort. ## Temperature Effects on Joint Pain Temperature variations can also contribute significantly to joint pain levels. Cold weather tends to stiffen muscles and joints, making it more challenging for aging athletes to move comfortably. Conversely, warmer temperatures often allow for increased flexibility and less stiffness; however, excessive heat can lead to dehydration and fatigue during physical activities. ## The Role of Humidity Humidity is another critical factor affecting joint health. High humidity levels can intensify feelings of discomfort for those with osteoarthritis by increasing swelling in inflamed joints. On the other hand, low humidity may lead to dryness in the air that affects moisture levels within our bodies—potentially causing stiffness as well. ## Strategies for Managing Weather-Related Joint Pain You can adopt several strategies to manage your joint pain effectively as weather conditions change: - Dress Appropriately: Layering clothing can help maintain body warmth during cold spells while allowing breathability in warmer temperatures. - Stay Hydrated: Proper hydration is crucial year-round but becomes even more vital during weather changes. - Modify Activities: Consider adjusting your exercise routine based on weather conditions; opt for indoor workouts during extreme temperatures or storms. Try not to skip your workouts due to inclement weather. - Pain Management Techniques: Utilize heat pads or cold packs as needed; both methods can alleviate symptoms depending on personal comfort preferences. ## We all must pay attention not only to training regimes but also environmental factors like weather changes affecting our bodies—especially regarding knee pain associated with osteoarthritis. By understanding these connections between barometric pressure variations and discomfort levels along with implementing effective management techniques into daily routines, we can better navigate our athletic pursuits while minimizing painful flare-ups influenced by changing climates. --- title: "Earth Day" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/earth-day" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/earth-day" lastmod: "2020-04-25T12:44:00.000Z" --- Spring has sprung. Days are getting longer. Time for more outdoor play & digging in the garden. The abundance of new life has me in gratitude. And here comes Earth Day. A time to reflect on how I can trod lightly on the planet and preserve its beauty for future generations. In my naturopathic medical practice, I work at healing patients from the ailments that they have. Helping people to have fuller lives - more energy, vitality & getting back to doing what they love to do. This helping hand can extend toward healing the planet. ## Choose Organic Organic food not only is more vital and higher in nutrients but it also is lower in pesticides. Organic farming brings nutrients into the soil, enhancing the growing medium even after the harvest. When food is sprayed with pesticides, a residue remains on the food that our bodies now need to process. This residue stays in the soil, eventually affecting the groundwater. Not all families can afford organic food 100% of the time. I recommend to keep handy the Environmental Working Group’s Dirty Dozen & Clean Fifteen list. This helps to make informed choices on what foods you purchase ritually organic. https://www.ewg.org/foodnews/dirty_dozen_list.php ## Drink Filtered Water We can’t live without water. Keeping hydrated is life sustaining. Few would think that pulling water from the tap would undermine your health. Even clean city water is dirtier than it looks. It’s been disinfected & has traveled along pipelines leading to a multitude of contaminants, pesticides and chemicals by the time it reaches your tap. Bottled water isn’t the answer. The bottles end up in the landfill all too quickly. Choose a filtration system that suits your family’s needs to both clean up your drinking water and helping reduce impact on the Earth. ## Get Outside What better way to connect with the Earth, then to spend it outside. We are in a crisis of nature deficit disorder. Too much time spent inside, disconnected from nature. By increasing outdoor play, it invariably reduces screen time for all. Fresh air and exercise boosts your immune system, is vitalizing & benefits mental health. ## Coined as Green Exercise Researchers showed that self esteem and mood improved by being in a green environment and was further enhanced by the presence of water. This Earth Day I plan to spend it outside, in my garden working the earth and appreciating the beauty of the South Okanagan. I hope you enjoy your Earth Day. ## References: www.ewg.org Barton et al. What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis. Environmental Science & Technology 2010 44 (10), 3947-3955 ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Essentials to Keep You Skiing" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/essentials-to-keep-you-skiing" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/essentials-to-keep-you-skiing" lastmod: "2022-12-01T17:45:00.000Z" --- Seeing a dusting of snow on the hills & getting out last year's gear to see what you will rip down the hill with is always a sure way to bring on the stoke. But are your muscles & old injuries ready for bombing it down the hill again? You likely are concerned about easing your muscle aches, building stamina and keeping inflammation in check. Many people resort to ibuprofen or advil for some of these effects. But have you thought that supplements can replace these over the counter medications? There are a few key players in the natural medicine arena that come to mind that are versatile & supportive for the active skier. Just as you are making sure you have hand warmers at the ready, stock up on these two beneficial supplements - magnesium and curcumin. One of the most common minerals that I prescribe in my practice is magnesium. It is not just a side player to calcium to aid calcium's absorption. Magnesium can have its own limelight. Upping your magnesium intake while you up your fitness will help to reduce muscle tension, pain and trigger point formation. There are different types of magnesium for different purposes. Magnesium citrate. Most people take this form as its bioavailability is superior. You have to be cautious in taking too much as the citrate form is notorious for causing loose stools. Magnesium citrate is great for helping you get a good night's sleep, reducing anxiety & replenishing your magnesium stores. Magnesium malate. I choose this form when I want to support the muscles. Combining magnesium with malic acid improves cellular energy production & eases muscle aches. Magnesium sulfate. You will get this one in epsom salts. If you don't have a hot tub for an apres ski dip, stock up on epsom salts to throw into a bath to ease your muscles by absorption through the skin. Magnesium glycinate. When it comes to getting support for the heart and cardiovascular system, the glycinate form is where it is at. This form will help reduce blood vessel spasms, support the heart & bring down high blood pressure. As skiing is a cardio fitness sport, consider magnesium glycinate to keep your stamina up. Magnesium threonate. This form crosses the blood brain barrier. If you are one that has suffered from a concussion or two, this is the form of magnesium to keep in mind. I find it useful for treating headaches, improving memory, helping concentration. When it comes to neuroprotective properties, magnesium threonate shines. The other most common prescription I give in my practice is curcumin. The majority of patients I treat suffer from arthritis due to repeated injuries over the years. These patients are often seeking an alternative to NSAIDS that doesn't negatively effect the stomach lining yet is effective at keeping them out on the slopes longer. The alternative pain reliever that I prescribe most often is the active ingredient in turmeric curry called Curcumin. Even though curcumin comes from turmeric - don't think that increasing your curry intake will provide the pain relieving benefit. To reduce pain in the joints at a comparable level to ibuprofen, the dose of curcumin runs to 1200mg daily - that would be a heaping amount of curry. Not only does curcumin reduce inflammation in the joints, it also has an anti-inflammatory effect on the cardiovascular system. I use curcumin as a neuroprotective when it comes to supporting brain recovery from a concussion. Most people tolerate curcumin. Although curcumin is used to treat inflammatory bowel diseases such as Crohns disease - some people get gastrointestinal upset from high doses of curcumin. Caution is also recommended if you are taking an anti-clotting medication or if you have gall bladder disease. Curcumin and Magnesium can definitely be considered main players when it comes to treating pain, old injuries and improving overall health. If you are looking for specific support to keep you living the skiers dream, contact me to give you a tailored plan. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Future-Proof Your Joints: 5 Smart Strategies to Stay Active for Life" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/future-proof-your-joints-5-smart-strategies-to-stay-active-for-life" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/future-proof-your-joints-5-smart-strategies-to-stay-active-for-life" lastmod: "2025-05-28T19:56:33.000Z" --- At Alpine Natural Health, we believe that aging doesn't have to mean slowing down. Many of our patients, like you, are active individuals who want to continue enjoying their favourite activities without the burden of joint pain. Whether it's hiking the beautiful trails around Penticton, playing with your grandchildren, or simply moving with ease, maintaining joint health is crucial. Here are five strategies we recommend to help you future-proof your joints and stay active for years to come: 1. Embrace Small, Consistent Habits Big changes start with small steps. Incorporating simple habits into your daily routine can make a significant difference in your joint health. Whether it's a short morning stretch, a brief walk after dinner, or incorporating anti-inflammatory foods into your meals, these small actions add up over time. Inspired by James Clear's Atomic Habits, we encourage our patients to focus on building sustainable routines that support joint health. 2. Address Inflammation Naturally Chronic inflammation is a common contributor to joint pain. Instead of relying solely on medications, we explore natural ways to reduce inflammation: Adopting an anti-inflammatory diet rich in omega-3 fatty acids, antioxidants, and fiber Incorporating supplements like curcumin, which has been shown to support joint health Engaging in regular, gentle exercise to promote circulation Ensuring adequate hydration and quality sleep By addressing inflammation at its source, we aim to give your body more bandwidth to manage acute injuries. 3. Train Smart Staying active is essential, but it's important to train intelligently to protect your joints. This includes: Focusing on exercises that strengthen supporting muscles Incorporating low-impact activities like swimming or cycling Allowing time for rest and recovery Listening to your body and adjusting your routine as needed Our goal is to help you maintain an active lifestyle for years to come without overloading your joints. 4. Support Joint Regeneration Advancements in regenerative medicine offer promising options for joint health. At Alpine Natural Health, we provide therapies such as: Platelet-Rich Plasma (PRP) injections to promote healing Prolotherapy to stimulate tissue repair Perineural injection therapy for nerve-related pain Photobiomodulation (aka LASER) to encourage deeper healing These treatments aim to address the underlying causes of joint pain and support the body's natural healing processes. 5. Monitor and Adjust Regular check-ins on your joint health can help identify issues early and adjust your care plan accordingly. We recommend: Tracking your activity levels and noting any discomfort Scheduling periodic assessments to monitor joint function Staying informed about new therapies and treatments By staying proactive, you can make informed decisions about your joint health. At Alpine Natural Health, we're committed to helping you maintain your independence and enjoy the activities you love. If you're ready to take the next step in supporting your joint health, we invite you to [book an appointment](https://alpinenatural.janeapp.com) or contact us at 250-770-1079. Together, we can develop a personalized plan to keep you moving pain free well into the future. --- title: "Get Your Knees Working For You" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/get-your-knees-working-for-you" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/get-your-knees-working-for-you" lastmod: "2021-12-18T09:12:00.000Z" --- Let’s talk about knees. These powerful joints cushion our turns. They are the shock absorbers. One of the most common injuries seen on the hill is a knee sprain, accounting for one third of all ski injuries. Ligament Sprain . Ligaments are like the thick cord in a suspension bridge. Providing the tension needed to hold our knee joint together. The most common ligaments in the knee to sprain are the MCL and ACL. These ligaments commonly get injured when we ski above our skill level or when there is a twisting fall and the ski doesn’t pop off, thereby wrenching the knee. The Terrible Triad. This is a traumatic injury to two ligaments (MCL and ACL) and the meniscus. Ubiquitous to a ligament tear is an audible popping sound and severe joint swelling immediately following the injury. Definitive diagnosis of this type of injury is found through an MRI. Osteoarthritis. This is what you call bone on bone. The ends of our bones are lined with cartilage. Joints well lined in smooth cartilage move easier and without pain. Wear and tear from years of skiing the bumps or an injury that never quite healed can lead to articular cartilage damage and this degenerative joint disease Osgood Schlatter Disease. This disease afflicts the youth especially those that do a lot of jumping, kneeling and squatting. Part of the preseason ski training drill. There is often a painful bump on the top of the shin at the tibial tuberosity. Along with this growth there is inflammation of the patellar ligament. Kids are often told to rest as the knee pain is worse with activity. Beyond conservative treatment, prolotherapy can help restore strength to this area. How to best support your knees? Consider some of these tips to keep your shock absorbers working for you from first run to last. Build with Glucosamine Sulfate . An essential ingredient that your body uses to build cartilage. What you are looking for here is 1500-2000mg per day depending on body weight. All too often I see patients taking too low of a dose. This supplement is particularly useful in patients with degenerated joints as seen in Osteoarthritis. Lubricate with Water & Oils . Your joints are bathed in synovial fluid. If you are dehydrated, all fluids in the body go down. Add in Omega 3 oils through supplements or upping your dietary fish will reduce the inflammatory mediators and improve joint lubrication. More long term studies need to be done to look at Omega 3’s role in prevention of osteoarthritis. Replace ant-iinflammatories with SAMe. Both NSAIDS and SAMe reduce joint pain, yet SAMe does it without affecting the gut lining. Making it safe for the long term. Dosage to treat knee injuries is 800mg per day. Relax in the Hot Tub. Hot water soothes aching joints. I am sure I don’t need to explain this one. Mix it Up with some Cross training. This could mean not doing the bumps all day. Take a break with a fast groomer run or two. When you are not up the hill get in the gym. Strengthening hamstrings, quads, and calf muscles. How about trying out some yoga tree poses to build balance & stability of your lower body. Regenerate with PRP (Platelet Rich Plasma). Some injuries only heal so far on their own. This is where PRP comes into play. Injecting your own blood right at the site of injury creates a whole cascade of healing. Platelets are rich in growth factors and localizing the platelets to damaged tissue accelerates their repair. PRP should be considered in injuries that have not healed on their own or in degenerative osteoarthritis. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Get your ski legs on" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/get-your-ski-legs-on" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/get-your-ski-legs-on" lastmod: "2020-12-06T13:33:00.000Z" --- How’d that preseason training go for you? Are you feeling it after a good day on the hill? Albeit this is early season and your ski legs might not be here yet, you will benefit from some of these tips to keep agile throughout the season & even own the last run of the day. Nutrition. Whether you are a casual skier/boarder or take it to the extreme, consider upping your nutrition game. A whole foods plant based diet can maximize your energy, prevent muscle fatigue and improve your performance on the hill. One of my favourite resources for performance-based nutrition is from Brendan Brazier, the founder of Vega. Take a lesson . How better to prevent an injury than getting instruction. Brushing up on your technique, dropping those bad habits, will reduce your risk of injury. Even watching ski movies that show those epic bails can reduce your risk of those same injuries as seen in a study that saw a 62% decline in knee sprains among patrollers and instructors that had watched videos scenes where knee injuries had occurred. Après ski . Keeping up with good après ski ritual is swapping stories of that sick line that you rode over a nice cold one & yummy appies. Yet before your muscles have had much time to harden, be sure to get in that hot tub that’s calling your name. Magnesium. A muscle’s best friend. Muscles that easily fatigue or cramp can be corrected by supplementing with magnesium. Too many of us are deficient in magnesium. Not that you want to hear it, but a nice cold beer increases excretion of magnesium. So counterbalance this with a veggie packed smoothie, loading your ski snack with nuts and seeds, or taking a Magnesium supplement après ski. Your muscles will thank you. Prolotherapy & PRP. Regenerative injection techniques are an option for some to quicken healing time and get back on the hill faster. Prolotherapy & PRP are both nonsurgical treatments. Prolotherapy is the use of a sugar solution injected directly into the injured site, creating a local inflammatory response to encourage growth of new ligament or tendon fibers. Whereas PRP is the injection of your own blood plasma in and around the painful injured ligament, tendon or joint. Your plasma is rich in platelets, which stimulate repair and regeneration when injected into the injured area. PRP allows for faster healing and can be used for acute or chronic injuries. You can consult with Dr. O’Neill to see if these regenerative injection techniques will help you saw goodbye to pain and put your injury behind you. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Goggle Tans" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/goggle-tans" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/goggle-tans" lastmod: "2023-02-28T17:35:00.000Z" --- Getting above the clouds & spending a day in the sun may help you work on your google tan. Lathering on sunscreen is part of the spring routine to prevent a burn from the sun's reflection on the snow. Is the spring sun exposure enough to raise your Vitamin D levels? Vitamin D is synthesized by our bodies when our skin is exposed to UVB sun rays. UVB rays enter the atmosphere when the sun is high enough in the sky. In other words follow the shadow rule - when your shadow is equal in length to your height or shorter you will get enough sunlight for vitamin D synthesis. Plus your skin needs to be exposed to the sunlight - so no sunscreen or coverup. So even if you are getting a spring tan - you still need to look to supplementing with Vitamin D throughout the ski season. ## Where is the benefit in Vitamin D? Achieving optimal levels of Vitamin D will reduce your susceptibility to infection. Vitamin D helps to reduce the damaging inflammatory response of white blood cells. If you still do get sick, optimizing Vitamin D will truncate the severity and length of illness. Not only does your immune system benefit from optimal vitamin D, so does a host of other systems. Many people are aware of Vitamin D's positive impact on bone structure. Optimizing Vitamin D enhances mood health, plays a role in preventing cardiovascular disease and is cancer protective. Like any vitamin - it is best to not shoot in the dark when it comes to supplementation. Find your optimal Vitamin D dose by doing a 25 hydroxy Vitamin D test. An expert in the topic of Vitamin D, Dr Alex Vasquez, looks to levels being optimal at 125nmol/l. For some people it can be taking upwards of 6,000 IU per day and at times more for those that are obese. In obesity higher doses are needed to saturate excess fat tissue. You won’t know how much you need until you test. So if you aren't quite getting your vitamin D levels boosted by spring skiing you can still receive medical support for enjoying the slushy stuff. There is a new initiative in BC called a Park Prescription. The goal is to help improve patients' health by getting outside. This is a type of prescription I can get fully behind. Check this initiative out at www.parkprescriptions.ca Each person's version of getting out in nature is unique - whether it be going for a snowshoe, skiing for the day, or simply watching your kids rip down the bunny hill for the first time - all of this counts. There is known to be a drop in cortisol - that stress hormone - by being out in nature for just 20 minutes. Contact my clinic to get your vitamin D levels measured or to be prescribed time in nature. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Gratitude" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/gratitude" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/gratitude" lastmod: "2022-06-05T08:02:00.000Z" --- It is a few months now since I have hung up my skis. Here is an article I wrote for Apex Matters as the lifts stopped turning. The end of the ski season brings mixed emotions. It is now complete. Ski legs are feeling stronger. Joints are sore. There is a lingering sense of exhilaration. One emotion I’ll remember this season by is gratitude. Expressing daily gratitude has been scientifically proven to improve health. Taking time to be thankful can reduce aches and pains, improve happiness and can enhance empathy, to name a few benefits. Have you added this practice of appreciating the little things into your daily life? I am grateful that my kids get to grow up at a ski hill where they know the mountain so well and that the locals know them too. It sure takes a village. Now into our third season, my family calls this place of steeps our winter home. My boys are turning into strong skiers & powder hounds. Apex is a great place to boost young one’s confidence. It’s a place of positive reinforcement as they strive for their next accomplishment. I am thankful that my family and I spend every weekend from 9 to 3 mostly outside. We are countering the statistics that North Americans live in an indoor nation. From slush to temps way below -20 degrees, we dress for the weather and get outside. As our culture becomes more urban, the younger generation is evolving away from nature. Adolescents of today describe higher levels of mental distress. Could this be because there has been a dramatic decrease in green space exposure? I am grateful that Apex kept my family on a rhythm through the winter. With limited fresh tracks this season, my family made a point of getting on first chairs when we could. In order to get on the 9am chair, we had to get into sleep at a reasonable hour. It made us tighten up our sleep hygiene. For every hour to bed prior to midnight is equivalent to 2 hours of sleep after midnight. Limiting electronics in the evening reduced sleep onset insomnia. Crashing on the pillow earlier helped us to rise and shine with vigor. Communication is key on the mountain. I am thankful how this plays out. Sticking with partners & the run plan is very important up here. At the patrol cabin or in the Edge, I even see teenagers talking to each other. With limited Wi-Fi, you just go out and ski. Kids today consume some 12 hours of information per day from TV, to web, to texting and video games. Adults are not that far behind. Yet the effects of smartphones and screen time are more devastating for teens, linked with a decline in their mental health. Thankfully iPhones loose their charge in subzero temperatures, forcing us to be present and connected to nature. There is no app for that. Like most people, I need a motivator to keep healthy and fit. I am thankful that I have found that motivator via skiing. From preseason squats to keeping up on my cardio I stay motivated so that I can reap the rewards through my weekend warrior status. Fitness also comes down to how I fuel my body. Tipping the scale toward an anti-inflammatory diet keeps my joints in check, reducing the need for NSAID pills after a tough ski day. Apex for me is a place of steeps, friendship and challenge. Apex gives me a chance to immerse myself in the great outdoors with joy and gratitude. See y’all next season. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Gratitude Through the Tough Times" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/gratitude-through-the-tough-times" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/gratitude-through-the-tough-times" lastmod: "2022-05-04T07:45:00.000Z" --- Are you finding it difficult to focus as we continue to be deep in this pandemic? Are you juggling many hats — homeschooling your children, working from home & still keeping up with your typical home chores - and finding that your joy and happiness in life is slipping away? Do you all ready struggle with your mood and now don’t have access your strategies whilst staying at home. Mental health is a continuum. What I mean here is that we all have fluctuations in our moods on a day to day basis. And when there isn’t a reference point available — as let’s face it all of our lives are different right now — it is hard to know where we stand on this continuum. If you are noticing that your mental health is slipping, it will negatively impact your family as well — which will further negatively affect your own mood. A pandemic is stressful to say the least. Stress impacts our mood by keeping us in a fight or flight state, running away from that bear. When we are stressed, it is difficult to remain calm, pleasant and joyful. But what if you can find balance during the pandemic. What if you can take this time at home as an ultimate stay at home vacation? What if you can come out of this uncertain time with new tools, resources and ultimately a stronger you. Can you imagine this time of change to be an opportunity to blossom? I have been communicating with many of my patients through telemedicine during this pandemic. I always take the time to ask them how they are doing, what their family is doing to keep safe and well. One story sticks out for me is a not a patient but a friend of mine who lives in a large community of people. She usually has a buzzing level of people in her circle — visitors coming and going from her home. So when speaking to her recently, I would have thought she would have a story of woe and loneliness. What I was surprised to hear was how thankful she is & happy that she has this time in her life to look inward. She has been resilient and continues to connect with others whilst practicing social distancing by using online platforms like Zoom & FaceTime. She spent our phone call discussing her hopes and intentions for the future. It got to me at one point in our conversation, wondering how could she be so happy during this time of global uncertainty and strife. So I had to ask her what was her ticket, gem or even medication she was taking. I was surprised when she said it doesn’t come from a pill this level of positivity she gives off. But rather it is the simple practice of daily gratitude. Each day she writes in her journal - writing down what she is thankful for. And it doesn’t matter how big or small this gratitude is. I have started implementing this practice within my own home. Myself and my children write down one thing that we are grateful for right before going to bed. I find that it is easier to reduce the worry that I too experience when I keep close to my heart what I am thankful for. For my son, we have also enjoyed using “The 5 Minute Journal” to keep us bringing gratitude in the forefront of our days. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Gut Brain Connection" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/gut-brain-connection" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/gut-brain-connection" lastmod: "2020-05-30T12:41:00.000Z" --- How is it that a food can affect our brain. How we think, learn and concentrate? Have you ever had a delicious meal that fuelled your creative thinking and clarity of thought. Or experienced bloating & lethargy after dinner leaving you to an evening on the couch. There can be a real chemical explanation for these varied food-brain reactions. With the emerging research into neurotransmitters & gut microbiome there is a broader understanding of the complexities of our digestive system. How gut health is paramount to overall health, including that of the brain. Let’s take an extreme example to drive home a point. Celiac Disease. An autoimmune condition where the immune system wrecks havoc on the small intestine. Historically, it was thought that celiac disease only created digestive symptoms — diarrhea and constipation. Patients who presented to their doctor with digestive problems and a family history of Celiac Disease, were the only few that got tested. We are now understanding that celiac disease can manifest in varied ways even where symptoms are only in the brain or only in the skin, without digestive effect. With this greater awareness of the manifestations of Celiac Disease, we are increasing our catch, those that we test. The brain can be affected by gluten, even in those that do not have Celiac disease. It is worth exploring gluten sensitivity if you suffer from a neurological illness of unknown origin. These diseases can include ## ADD/ADHD, Depression, Schizophrenia, Learning Disability Beyond gluten sensitivity is overall digestive health. Digestion is impacted by enzymes, gut microbiome and the parasympathetic nervous system. If any of these are out of whack, absorption of nutrients & the effect food has on our mental health will be altered. And then there are the brain foods. These are the foods that feed and nourish the brain. As the brain is primarily made of fat -- these fatty foods are my top contenders: Avocado. Walnuts. Wild Salmon. Cacao/chocolate. Turkey. Almonds Turn your meals into brain food by: - Taking time to enjoy your meal. Refrain from eating on the go. - Making meal times a ritual for family & connection. - Putting love into the meal preparation - Ruling out Celiac Disease & Gluten Sensitivity - Taking a probiotic or eat fermented foods to improve on your gut microbiome. - Enhancing your digestive juices via chewing, aperitif, or digestive enzymes. Here’s to making food become our medicine for better mental health. Bon appetit. References: Hadjivassiliou, M MD Gluten Sensitivity As A Neurological Illness. JNNP 2002;72;560-563. Hoggan R. Smarten up! How Gluten Grains Impede Learning and Behaviour. 2003 ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Head Safety" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/head-safety" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/head-safety" lastmod: "2026-02-27T04:00:00.000Z" --- What a fantastic start to the season !! Thanks Apex for making the push and getting the hill open early. From marking up obstacles to putting up fencing to finessing the youth's beloved obstacles in the terrain parks Along with Apex going full steam to make sure the mountain was safe last weekend - - I too was running through my family's gear to make sure they were safe. You may do the same - check bindings & wax up the skis. Amongst this check over - have you thought of checking over your helmet? For sure helmets have become a mainstay in skiing and snowboarding. Amping up the protection. Reducing the overall impact of a fall. Like most gear - helmets have a lifespan of their own - with or without a history of damage. The general consensus is to swap them out every 5 years. That lifespan of course truncates if you have had a blow whilst wearing your helmet. Thinking of your noggin - let me tell you a few tell tale signs of a concussion. And no - you don't need to black out or loose consciousness in order to have had a concussion. And you can still get a concussion even if you are wearing a helmet. Helmets are made actually to prevent catastrophic injuries such as skull fractures, not so much to prevent a concussion. A concussion is a brain injury. Symptoms of a concussion can vary from person to person. Symptoms can show up as physical, cognitive or emotional. Physical signs Headache Dizziness Nausea or vomiting Blurred or changed vision Sensitivity to sound or light Ringing in the ears Balance issues Cognitive signs Brain fog Unable to think clearly Can't concentrate Change in memory Emotional Signs Nervousness Anxiety Change in mood Easy to get upset or anger What to do if you get a concussion on the slopes? First - contact Ski Patrol to get you safely off the hill & to give you initial guidance. Recognizing the signs as mentioned above will help you track if your head injury has resulted in a concussion. Rest is always important in the first 48 hours. From there the approach to recovery has shifted from staying in a dark room and resting until symptoms resolve toward engaging in light activity as long as the symptoms don't worsen. Recovering from a concussion takes time. Having a team on your side guiding your program is integral to optimal healing. Naturopathic treatment for concussions focuses on reducing inflammation in the brain, amping up nutrients for the brain & balancing out hormones & neurotransmitters that have become affected from the injury. If you are suffering with any post concussion symptoms - [book a discovery call](/contact) to see how we can help you. --- title: "Healing From An Injury" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/healing-from-an-injury" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/healing-from-an-injury" lastmod: "2021-03-12T10:40:00.000Z" --- As I write this article, I am sitting on my couch icing my knee. I had a run in with Peashooter last week. All I can think about is when I can get back out and claim that run the next time. I have had some time this week to put into protocols for hastening recovery time. Even though I am repeatedly telling myself patience, it will come. Here are some of my tips all fresh in mind from my personal journey. ## Shelf the Anti-inflammatories & Pain medications Let your body do its thing. Inflammation brings with it all of the growth factors to heal an injury. You take an Advil or Ibuprofen, you have thwarted that whole healing process. Pain is also there for a reason. So that you don’t do something stupid while there is an injury. The trick though is to let pain guide you but don’t let the pain get ahead of you. That’s where using pain relievers and ice, not anti-inflammatories, can be helpful - especially with more severe injuries. Back to the wound healing process. After any soft tissue injury the body has specific series of responses, divided into 3 consecutive phases. The acute inflammatory phase. The proliferative or repair phase. And the tissue remodeling phase. The acute inflammatory phase occurs within minutes of an injury and continues over the next 3 days. If you stop this phase from going through completion by taking anti-inflammatories, your body doesn’t progress naturally into the proliferative and remodeling phases. Plus Professor James McCormack, from UBC, confirms there is no evidence that non-steroidal anti-inflammatories (NSAID) improve the outcome of acute sports injuries. ## Seek Treatment Early. I injured myself on Sunday and was in to see my physiotherapist by Monday. I wanted to know what was going on & to set on the best course of action to get myself better. And let’s face it get back on the hill safely as quickly as possible. I can’t quite put myself on a pedestal as I did refuse to seek emergent help beyond the great support from ski patrol. Being on ski patrol, I have seen that it is all too common, to refuse treatment brushing off any level of injury as being fine. Granted, immediately following an injury there is a flood of adrenaline through the system. This adrenalin distorts your perception of what really is going on, allowing you to be in fight or flight. ## Movement. With the advice of a physiotherapist, get moving as soon as you can. Guided restoration of mobility can improve blood flow into the area and get waste products out. If exercise is recommended for your injury, get on it. The exercise will reduce muscle weakening or atrophy, improve nerve signaling and reduce joint stiffness. ## Eat Well. Your body is in hyper healing mode. You need to fuel your body with the right foods, to give you the building blocks to heal quickly. I have been loading my smoothies with greens and protein powder noting that my energy needs are up during recovery. Even though I am bound to a bit more television than I am used to, I have been avoiding all the traditional junk snack food but rather snacking on mixed nuts and avocados. Sugar and processed food are inflammatory and don’t fuel the body’s needs for repair. Focus your nutrition on anabolic support by loading the body with protein from fish, nuts, poultry and protein powders. ## Supplement. There are a couple of vitamins that come to mind to hasten healing. Vitamin C is top of the list. This vitamin is needed for collagen repair, crucial in the bond formation. It also is a powerful antioxidant taken at doses from 2 to 4 grams per day. Secondly, is Zinc. Zinc is a mineral that is part of numerous enzymatic processes in the body. These enzymes are running on overdrive during tissue regeneration and repair. Recommended doses of Zinc is between 15-30mg per day. Proteolytic enzymes, like bromelian, can be used to balance the inflammatory process and break up scar tissue. Curcumin can also be a player here to modulate the inflammatory process and act as a powerful antioxidant to expedite healing. If you got injured this season on the slopes, I hope these steps help you getting back to what you love to do. Malted Maca Smoothie by Dr Heidi Lescanec ## Ingredients 1 1/2 cups almond or other nut or seed milk 4 dates, pitted 2 Tbsp almond or other nut or seed butter 2-3 tsp maca powder (to taste) 1/2 tsp vanilla extract 1/2 tsp cinnamon 4-6 ice cubes pinch of sea salt optional: 1 Tbsp cocoa powder or cocoa nibs The version without chocolate is my favourite, but the addition of some cocoa nibs or powder makes it more dessert-like with a little cocoa/caffeine boost. I am sure no one will complain. ## Instructions 1. Measure and add nut milk (or blend from nuts you soak the night before) 2. Add the dates, nut/seed butter, maca, vanilla, cinnamon and ice, and blend again until smooth Yield: 2 servings Optional mix & match toppings: cinnamon, a few sprinkles of ground cocoa powder or nibs, sliced almonds, cinnamon stick ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Healing Injuries" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/healing-injuries" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/healing-injuries" lastmod: "2022-06-24T16:51:00.000Z" --- Have you been injured this year? Are you unable to play the sport you love due to nursing an injury? If you are active it often is said that you will fall into two camps - healing from an injury or soon to be injured. Learning about how the body recovers and enhancing its process will get you back on the field. This is what your body goes through after an injury. There are three phases in wound healing - an initial inflammatory phase, a secondary proliferation phase and lastly a remodeling phase. The inflammatory phase is where you see swelling, bruising, pain as the body goes through an initial preparation for healing. This initial phase typically occurs over the first week post-injury and is the body's way of protection and initiating the overall repair process as it brings nutrients and cells to the injured site. The body then bleeds into a proliferation phase. This secondary step is the healing phase where there is mending and laying down new tissue at the injured site. The final phase that continues onwards for a year post injury is where scar tissue remodels and the tissue gains strength. The wound healing process is pretty set. The body goes through each of these phases as the body is meant to heal. Speaking with Phil Burman physiotherapist regarding injury he has a sensical view that you can't rush physiology. What you can change is how well your physiology will heal. This is where rehabilitation in all forms comes into play. Eat your way to a stronger you. You may not consider what you eat plays a role in rehabilitation. Diet surprisingly has an integral part in how controlled the inflammatory and proliferatory phase is for you. Eating a diet rich in processed foods brings the body's inflammatory state to a higher place. Typical inflammatory foods are nightshade vegetables, wheat, dairy, corn, citrus, sugar, alcohol, high consumption of beef. Yep I know - all the good stuff. Swapping this diet out for more of a mediterranean diet will not only keep inflammation in check but it will also increase antioxidants Feed the body's wound healing process. As the gears are ramped up with laying down new tissue - the source must come from somewhere. Vitamin C and Zinc are safe supplements to help increase collagen synthesis for ligaments, tendons and bone. You can even go straight to supplementing with collagen . Again collagen is the main structural component of connective tissue (ligaments and tendons) -- the most common tissue to be injured out on the hill. Vitamin D plays a role if you have suffered from a fracture as this vitamin plays a role in calcium absorption and laying down of minerals into bone. Take care to modulate pain. On one hand it is important to use pain as your guide. Loading up on anti-inflammatories or pain killers prior to a day of activity is never a good plan. This form of preloading can lead you to doing stupid stuff - going beyond what your body can handle. On the other hand, don't let pain get ahead of you. Shelfing all forms of pain medication can get you into trouble where pain and swelling gets ahead of you. I recently was injured on the hill - I was able to use alternate forms of therapies to modulate my pain. This included the frequent use of laser therapy, curcumin, fish oil and perineural injection therapy. Perineural injection therapy is a fascinating therapy for acute injuries where it treats inflammed and injured nerves with the use of microinjections of dextrose to reduce pain and restore function. I sustained an injury this past ski season to my knee. Perineural injections quickened my healing where I was treated twice per week. I was able to completely shelf all forms of pain medication and effectively reduce swelling and improve mobility primarily with perineural injections. This injury gave me a great appreciation for the use of dextrose to treat acute injuries. Keep Active with Limits Set. When you are injured - all plans to keep to your sport are sidelined. Training takes on a new meaning where not only are you protecting the part of your body that got injured but also working to maintain muscle throughout the healing process. What is important most of all is to keep moving. Work closely with a physiotherapist to make sure what you are doing is working towards a stronger you, not putting you at risk for further injury. Dan Colbeck physiotherapist always feels that there are two types of injured people - those that get back at it too early and those that you need to encourage to do more. The middle ground would be the best place to be. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Healthy Eating into Fall" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/healthy-eating-into-fall" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/healthy-eating-into-fall" lastmod: "2021-10-09T09:32:00.000Z" --- Awe Fall. Routine settles in again after a long summer. Cozy sweaters. Cooler nights. Busy nights in my family with after school activities. Ski patrol training picks back up. And season passes purchased. How to best accomplish it all and keep the family healthy at the same time? I find what works best for my family is planning and prepping. Mapping out the week reduces the likelihood of eating on the go, making poor choices between activities and curbing the ever convenient fast food. We talk a lot in our family about how to fuel our body correctly for the activity ahead. Eating food that will increase our endurance rather than plummet it. Looking at cause and effect to look back at food choices that were made and how we felt afterward. Good and bad. We often reference a cookbook that I picked up years ago called Feeding the Young Athlete by Cynthia Lair. The author does a great job of explaining to kids (and adults!) what food groups are and how to make healthy choices. She drills in the importance of hydration and has recipes loaded in whole grains and veggies. For my goal orientated soccer player this book has been a winning strategy for getting healthy meals into him all season long. I am training my young kids’ minds how to take care of themselves today so that they reap the benefits well into their adulthood. I see in my practice people of all ages. I have come to the conclusion that age doesn’t dictate health. I have seen young people with joint problems and inability to exercise. And I have seen men/women in their 70s hold endurance far better than the young lads on the hill. Is it in their genes? This longevity thing. Or is it how they perceive their health — a fountain of youth viewpoint? Or is it their healthy daily routine that accounts for their fitness? I believe it comes from a little of all of the above. Naturopathic medicine is all about the individual. Finding the path that suits you toward your own individual wellness. As we age cause and effect is ever more apparent. We pay for our play a little (or a lot) more than when we were younger. Being consistent with healthy eating (most of the time) will pay off, keeping you living at your best. A couple of diets that I steer my patients toward are Anti-inflammatory Diets & Individualized Diets based on Food Sensitivity Testing. Anti-inflammatory diets are foundational in getting inflammation under control. Looking into this diet is for you if you have pain or inflammation in your joints after one too many Gun runs. This diet emphasizes in removing the nightshade group of foods (tomatoes, peppers, potatoes, eggplant) plus removing wheat, dairy, soy and sugar. Conversely, this diet gets you eating more dark green veggies, whole grains, fish and nuts. I have had some patients who were able to claim that their pain diminished and movement improved whilst undertaking these changes to their diet. Food Sensitivity testing is an option to tailor your diet to your own needs. This test is done through a simple blood draw. It looks to see if your immune system is being triggered by specific foods. These food sensitivities are delayed reactions. Continuing to consume foods that you are reactive to can contribute to fatigue, weight gain, skin issues, headaches and digestive complaints, to name a few. Further information about this test can be found at Rocky Mountain Analytical Lab. Possibly restriction is not where you are trying to be. But rather including a few extra meals in your repertoire that are nutritious, yummy and overall makes you feel good. Some of my favourite cookbooks for expanding my repertoire include Oh She Glows; Nourishing Meals and Against All Grain. A goal in my family is to bring the kids more into the kitchen this fall. Having them help prep or cook a dish during the week. Here is a simple pregame or mid-ski snack I plan to get the kids to help me make: Article can be found in Apex Matters ## Almond Butter Rice Crisp Treats from Oh She Glows ## Ingredients: • 1/2 cup brown rice syrup • 1/2 cup Almond Butter • 1 tablespoon coconut oil • 1 tablespoon pure maple syrup • 1/4 teaspoon fine sea salt, • 1 teaspoon pure vanilla extract • 3 1/2 cups rice crisp cereal ## For the chocolate topping: • 1/3 cup non-dairy chocolate chips • 1/2 teaspoon coconut oil • Unsweetened shredded coconut, for garnish (optional) ## Directions: 1. Prepare an 8 inch by 8 inch square pan, by lining it with 2 pieces of parchment paper, one going each way. 2. In a large pot over low-medium heat, add the brown rice syrup, almond butter, butter, maple syrup, and salt. Stir well until super smooth and heated through. Remove from heat and stir in vanilla extract. 3. Stir in the rice crisp cereal until thoroughly combined. 4. Scoop into pan and spread out evenly. Press down with lightly wet fingers or roll flat with pastry roller. Place in freezer to set for 5 minutes while you make the chocolate topping. 5. In a small pot or double boiler, melt the chocolate chips and coconut oil over low heat. Once 2/3 of the chips are melted, remove from heat and stir until smooth. 6. Remove the pan from freezer and drizzle or spread with melted chocolate mixture. Sprinkle with coconut and place in the freezer until firm, about 10 minutes. 7. Slice into squares. Bars will hold their shape quite well at room temperature, but you can store in the fridge to ensure the chocolate stays solid. Leftovers can be wrapped and stored in the fridge for 5 to 7 days, or in the freezer for up to 1 month. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Hot tips for Preventing Ski Injuries" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/hot-tips-for-preventing-ski-injuries" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/hot-tips-for-preventing-ski-injuries" lastmod: "2026-03-09T21:09:00.000Z" --- Well they say that winter comes when it will & it looks like ours has now arrived. My hope is to keep you away from injuries so that you can get the most out of your love for skiing all the while protecting your body. Here are a few ways to help reduce your risk of injury out on the hill. Remember cold muscles tense up . A tense body is more likely to get injured. Taking the time to warm up your body before hitting the slopes will pay you back in spades. Think dynamic stretches beside the car here. Walking lunges. Body weight squats. Swinging your arms and legs. At the other end of the day - before swapping stories over a pint - make sure you take a few minutes to stretch. This apres ski practice will give you an accumulative benefit over time for your well worked muscles. Static stretching is most beneficial here. Think quad stretches where you hold your ankle & bend your knee. Hold for 30 seconds. To gain even more benefit - incorporate stretching into your daily routine. Your muscles will gain strength and flexibility. A healthy yoga practice can keep your joints supple, muscles flexible and posture stable. A more medical way of looking at balance training is fine tuning your proprioceptors - sensory receptors that tell you where you are in space. Tuning up your receptors will help you adjust faster to get you out of positions where an injury is more likely to occur. Check your gear. Concussion and whiplash injuries are all too common on the hill. If it's been awhile - more than 5 years - or your helmet has seen a few trees in its day - time to get a new one. Helmets can reduce the severity of a head injury. It's never too late to do conditioning. Stressing your body in controlled exercises will help your tissue to adapt & withstand the impact of skiing. Focus on the major muscle groups you'll use while skiing. Squats. Lunges. Deadlifts. Adding some plyometric training & single leg exercises will mimic what your body goes through out on the hill. Jumping. Single leg squats. Balance exercises. Training your body to handle quick movements with ease. Remember to take breaks. And not just the ones on the chairlift. Grab a snack to refuel your energy. Stay hydrated. It is all too easy to get dehydrated - our body uses up water to keep us warm. Be mindful of your energy levels - we all too often see injuries in the infirmary from that infamous "last run". We all know there is a risk of injury when we ski. We can drop this risk by setting out right at the top and bottom of the day, checking our gear, mimicking what our body goes through in a ski day in the gym, being mindful of refueling with food and drinks throughout and knowing when to call it a day. For advice tailored to you or to help you fully recover from last season's injuries - Please reach out and [book a discovery call](/contact) to start your injury free season today. My goal is to keep your joints younger as you get older. --- title: "How to Keep Your Muscles and Mind Strong as You Age" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/how-to-keep-your-muscles-and-mind-strong-as-you-age" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/how-to-keep-your-muscles-and-mind-strong-as-you-age" lastmod: "2025-10-08T12:47:00.000Z" --- What if the secret to aging powerfully isn’t just in your diet or your mindset — but in your muscles? Our muscle tissue does more than help us move. It drives metabolism, stabilizes blood sugar, fuels the brain, and even supports our immune system. Yet, it’s one of the first things we start to lose as we age. The good news? You can rebuild, protect, and strengthen your muscle and mind connection at any age — and a few strategic supplements can make all the difference. 1. Muscle Power Is Metabolic Power Your muscles aren’t just for strength — they’re your metabolic engine. The more lean muscle you maintain, the more efficiently your body manages energy, blood sugar, and fat metabolism. One of my go-to tools here is creatine. While it’s famous in the fitness world, its benefits extend far beyond the gym. Creatine enhances energy production in both muscles and the brain, improving endurance, recovery, and cognitive sharpness. It’s especially powerful for those noticing dips in energy or mental clarity as they age. Pro tip: Pair creatine with resistance training — even light weights or bodyweight work — to amplify results. 2. Inflammation: The Silent Barrier to Longevity That nagging stiffness after a workout or a long day isn’t just “getting older.” It’s often low-grade inflammation. Over time, inflammation interferes with recovery, performance, and even mood. Omega-3 fatty acids (found in high-quality fish oil) are one of the best natural supports for this. They reduce joint inflammation, sharpen mental focus, and stabilize mood. Research continues to show that omega-3s benefit both the heart and the brain — making them a daily essential for active aging. Small daily actions make a big difference. Even one tablespoon of anti-inflammatory fats daily (like olive oil or flax) helps, but omega-3 supplementation can take that support deeper. 3. Recovery and Relaxation: The Forgotten Step in Vitality We often associate magnesium with better sleep, but it’s also a powerhouse for muscle recovery, relaxation, and nervous system regulation. Different forms offer different benefits: Magnesium bisglycinate helps muscles unwind and reduces cramping. Magnesium threonate supports focus and cognitive clarity. Combining the two can be a game-changer — helping you feel both physically restored and mentally refreshed. Aging well isn’t about doing more — it’s about doing what matters smarter. By supporting your muscles, reducing inflammation, and nourishing your brain, you create the foundation for energy, resilience, and joy in motion. Next step: If you’re curious how to personalize your supplement strategy, let’s talk. I can help you design a plan that fits your unique goals, body, and lifestyle. Your body is built for strength. Your mind is built for longevity. Let’s keep both thriving. --- title: "How to Make Your New Year's Resolution Stick" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/how-to-make-your-new-years-resolution-stick" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/how-to-make-your-new-years-resolution-stick" lastmod: "2023-01-26T19:37:00.000Z" --- Do you make New Year's Resolutions? How's it going? By the time you read this article, you are likely nearing the end of January. Statistically, 43% of those that made a resolution are expected to fail, and a mere 9% of people will see their resolution through. With those meagre numbers in mind, do you feel confident that you can stay on track, or are you feeling that change is futile? Motivational speaker Tony Robbins feels that resolutions fail because "we're merely looking for a new experience, and we haven't committed to real change." Tony has helped millions transform their lives — mainly through self-reflection, changing their limiting beliefs, and building new habits. Start by reframing your resolution into goals. Switch from focusing on what you want to change to what you want to achieve. The key to effective goal setting is getting very clear on your desired outcome. Find your why — what is behind the change that you seek. Once you know what you want to achieve, work on a plan for implementation. Write it out in a journal to further refine and clarify your intentions. Break your goal down into bite-sized goals to make it easier to reach your desired outcome — all achievable and habit-forming. It is the habit that matters. As Charles Duhigg mentions in The Power of Habit , "Cravings are what drive habits. And figuring out how to spark a craving makes creating a new habit easier." Habits are simply reinforcing loops that have triggers. Snow falling in town may trigger a habitual response like packing the skis and heading to the hill. For a new habit to stick, it needs to be linked to a trigger. When you see your gym shoes in your car, it will trigger you to head out for your workout. It takes three weeks to make a habit and only one fail to break one. Remember to have a contingency plan. No one likes failure. Even one roadblock in the path to change can be enough to derail all of your plans. We all carry insurance — for our home or health — because we are aware that $%@# happens. So why don't we give ourselves the same grace and preventative measure when it comes to creating new habits? Celebrate your success — even the small wins. These triumphs will help you keep going, even during setbacks. Whatever your goals or intentions are for this year, I am right there with you, cheering you on. Let's do this. --- title: "How To Support Your Mental Health through Social Isolation" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/how-to-support-your-mental-health-through-social-isolation" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/how-to-support-your-mental-health-through-social-isolation" lastmod: "2022-05-18T07:35:00.000Z" --- The most common complaints I am hearing in my practice and in my community these days are focused on mental health. Being socially isolated has taken a toll on many of us. You may be missing social connection with friends and family especially as May long weekend is often the kick off to summer gatherings. If you are struggling to adjust to this “new normal,” then you may feel anxious and/or depressed, have difficulty sleeping or be sleeping too much, have increased or decreased appetite, may be unable to focus, or experience more irritability than usual just to name a few of the things I am hearing! I have experienced some of these myself, and can totally relate. If you can implement some of the strategies below you will be able to take charge of your mental health in this time of uncertainty. You will go from feeling out of control and possibly hopeless to in control and hopeful. You will feel more mentally stable, and less anxious or depressed. You will get better sleep, and have more energy. You will have a more predictable appetite and reduce sugar and salt cravings. I had a telemedicine consult with a patient last week who is a Mother to two young children, and trying to work from home. Her husband is also working from home and they are attempting to homeschool and work. She spoke about her feelings of guilt for not getting school work done along with her irritability at her kids when she can’t focus on her own work. She has been up at night unable to fall back asleep, and craving sugar and snacks all day. She hasn’t had motivation to exercise, and has noticed a decline in her sex drive and overall feelings of connectedness to her husband. We implemented a few of the steps discussed below, and she is already feeling an improvement. Here are the top 7 things we implemented: We discussed about adding an extra vegetable into her meal plan. Sometimes if we are trying to avoid certain foods, it is much easier to add in more of the good stuff, the unwanted foods eventually get crowded out. She committed to drinking half her body weight in ounces of water daily to combat cravings, stay hydrated and support the immune system. Sleep and wake rituals were put in place. Sleep routine includes 15 minutes of meditation and no screen time 1 hour before bed. Waking routine is to set an alarm for regular wake ups, a short walk in the morning with the kids after having a healthy breakfast. An attainable exercise goal was implemented. She chose 15 minutes of yoga and 15 minutes walking outside with the family daily. A stress reduction plan was discussed, and she chose to journal daily and write down three good things she is grateful for along with a breathing exercise every day (either during yoga, mediation or separately). A human connection and social interaction goal was set to connect with someone outside of her immediate family each day. She chose to email friends, and set up a zoom call weekly with friends she was missing while quarantined. Self care strategies were discussed, and she chose to focus on a planting a vegetable garden. She knows that the kids enjoy eating snap peas off the vine & it is something she can do while the kids play in the backyard. Small consistent changes that we make to our daily lives can have a large ripple effect - reducing the potential strain on your mental health & helping you to come out of this pandemic with more tools for a happier healthier life. Here is YOUR call to action: Pick ONE of the strategies above, and give it a try today! ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "It’s All in the Knees" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/it-s-all-in-the-knees" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/it-s-all-in-the-knees" lastmod: "2026-03-13T03:00:00.000Z" --- I don't know about you --- the first snow fall has sure got me excited. The lifts will be turning soon. I often ask myself what makes a strong skier. Is it your balance? Willingness for an adrenalin rush? Love for the snowy outdoors? Over time I have come to believe that really it is all in the knees. Skiing the bumps and changing terrain requires dynamic knees. It's the knees that cushion the turns. It's also the knees that are active in the brain's proprioception - the awareness of the position and movement of the body. It's the knees that help you balance on that downhill ski. The knee joint is comprised of 4 ligaments - two on either side of the joint - the MCL and LCL - and two that cross inside the joint - the ACL and PCL. A stable knee is one where all 4 of these ligaments are intact and tight. The meniscus sits within the joint acting as a cushion or shock absorber. It's the meniscus that helps your lower body handle ripping down the moguls with speed and grace. The knee also braces the main muscles of the lower body - hamstrings and quads. Oh how I dream of those burning quads after powder days. If you have skied for a period of time you likely have heard of these ligaments or meniscus as they are all common injuries experienced amongst skiers. Major injuries often require intervention. Yet minor ones are often left to heal on their own - give it time. But is that always wise? Sprains to knee ligaments can have long term consequences. Healthy intact ligaments are the tethers that maintain the integrity of the joint. Lax ligaments destabilize the joint. Risk of knee osteoarthritis rises when the ligaments become unstable. Knee pain or swelling is an indication that the knee is suffering from tissue damage or joint friction. There are nonsurgical ways to address these strains & cushion injuries. Let's talk about a few of them here. Hyaluronic Acid Injections Hyaluronic acid is injected into the knee joint - also called viscosupplementation. This gel like fluid acts as a lubricant to help the joint move smoothly. It is naturally found in the synovial fluid of healthy joints yet arthritic joints often have a lower than normal level of concentration. It can provide pain relief for those with osteoarthritis for up to 6 months. Prolotherapy Prolotherapy is a regenerative injection technique. An irritant solution, namely dextrose, is aimed at painful and injured ligament or tendon insertions on bone. This solution starts a cascade - promoting the growth of healthy cells and tissue. Prolotherapy works at stimulating the body's own healing system creating stronger tissue. Healthy tissue eliminates pain. PRP PRP, or Platelet Rich Plasma Injection is the injection of your own concentrated platelets into injured tendons, ligaments or joints. It starts with drawing your own blood, spinning your blood in a centrifuge to separate the platelets from the rest of your blood. The platelets are then injected under ultrasound guidance into the knee to stimulate healing. The platelets contain growth factors to lead to tissue and collagen production. As the joint heals, the knee pain alleviates. All of these treatments are aimed at helping you to regenerate your knees. Keeping you skiing the bumps, at any age. Let me help you get the most out of your winter by getting started on healing your knees. To learn more about these regenerative therapies head over to my [Regenerative Medicine Page ](/prp) [or book a discovery call.](/contact) --- title: "It’s All in the Knees" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/it-s-all-in-the-knees-2" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/it-s-all-in-the-knees-2" lastmod: "2026-03-13T03:00:00.000Z" --- I don't know about you --- the first snow fall has sure got me excited. The lifts will be turning soon. I often ask myself what makes a strong skier. Is it your balance? Willingness for an adrenalin rush? Love for the snowy outdoors? Over time I have come to believe that really it is all in the knees. Skiing the bumps and changing terrain requires dynamic knees. It's the knees that cushion the turns. It's also the knees that are active in the brain's proprioception - the awareness of the position and movement of the body. It's the knees that help you balance on that downhill ski. The knee joint is comprised of 4 ligaments - two on either side of the joint - the MCL and LCL - and two that cross inside the joint - the ACL and PCL. A stable knee is one where all 4 of these ligaments are intact and tight. The meniscus sits within the joint acting as a cushion or shock absorber. It's the meniscus that helps your lower body handle ripping down the moguls with speed and grace. The knee also braces the main muscles of the lower body - hamstrings and quads. Oh how I dream of those burning quads after powder days. If you have skied for a period of time you likely have heard of these ligaments or meniscus as they are all common injuries experienced amongst skiers. Major injuries often require intervention. Yet minor ones are often left to heal on their own - give it time. But is that always wise? Sprains to knee ligaments can have long term consequences. Healthy intact ligaments are the tethers that maintain the integrity of the joint. Lax ligaments destabilize the joint. Risk of knee osteoarthritis rises when the ligaments become unstable. Knee pain or swelling is an indication that the knee is suffering from tissue damage or joint friction. There are nonsurgical ways to address these strains & cushion injuries. Let's talk about a few of them here. Hyaluronic Acid Injections Hyaluronic acid is injected into the knee joint - also called viscosupplementation. This gel like fluid acts as a lubricant to help the joint move smoothly. It is naturally found in the synovial fluid of healthy joints yet arthritic joints often have a lower than normal level of concentration. It can provide pain relief for those with osteoarthritis for up to 6 months. Prolotherapy Prolotherapy is a regenerative injection technique. An irritant solution, namely dextrose, is aimed at painful and injured ligament or tendon insertions on bone. This solution starts a cascade - promoting the growth of healthy cells and tissue. Prolotherapy works at stimulating the body's own healing system creating stronger tissue. Healthy tissue eliminates pain. PRP PRP, or Platelet Rich Plasma Injection is the injection of your own concentrated platelets into injured tendons, ligaments or joints. It starts with drawing your own blood, spinning your blood in a centrifuge to separate the platelets from the rest of your blood. The platelets are then injected under ultrasound guidance into the knee to stimulate healing. The platelets contain growth factors to lead to tissue and collagen production. As the joint heals, the knee pain alleviates. All of these treatments are aimed at helping you to regenerate your knees. Keeping you skiing the bumps, at any age. Let me help you get the most out of your winter by getting started on healing your knees. To learn more about these regenerative therapies head over to my [Regenerative Medicine Page ](/prp) [or book a discovery call.](/contact) --- title: "January: The Perfect Time to Prioritize Your Knees" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/january-the-perfect-time-to-prioritize-your-knees" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/january-the-perfect-time-to-prioritize-your-knees" lastmod: "2025-01-10T15:00:00.000Z" --- January marks the heart of ski season, and it’s only getting better! The mountain is open, coverage improves weekly, the days are getting longer, and the snowpack is deepening. With La Niña promising some epic conditions, this year could be unforgettable. But here’s the real question—how are your knees holding up? Are they as responsive as you’d hoped, or are you spending more time nursing aches in the hot tub after a long day on the slopes? Skiing is hard on your knees, and if they’re not ready to handle the increasing demands of the season, it could mean fewer runs, more discomfort, or even injury. That’s why there’s no better time than now to focus on your knees. With the right care and recovery strategies, you can stay ahead of knee pain and ski stronger, longer, and more confidently. To help you achieve that, I’m excited to introduce my 14-Day Joint Health Challenge, a simple and effective program designed to support your knees and keep you on the slopes. Whether you’re dealing with minor aches or want to prevent issues before they start, this program provides easy, at-home solutions to enhance your knee health. Here’s a glimpse of what you’ll find in the challenge: Daily Mobility Exercises : Quick, targeted routines to improve flexibility, reduce stiffness, and optimize your range of motion for skiing. Anti-Inflammatory Nutrition : Discover foods that ease joint pain and swelling, while learning what to avoid to keep inflammation in check. Hydrotherapy at Home : Accessible recovery techniques like contrast showers and Epsom salt soaks to soothe your knees after a long ski day. Stop Pregaming with NSAIDs : Learn why relying on anti-inflammatories before skiing isn’t a good long-term solution—and discover smarter ways to prepare your knees. Lifestyle Tweaks That Work : Small but powerful changes in sleep, stress management, and recovery routines to support long-term joint health. By committing to these practical strategies, you’ll experience real improvements in knee pain, flexibility, and endurance—all key to a successful ski season. Don’t let knee pain limit your passion for skiing. This is your year to reclaim the slopes! Join my 14-Day Joint Health Challenge today and make 2025 the year of stronger, healthier knees. ## Joint Health ## Reboot Join the 14 Day Challenge By Clicking Below Disclaimer: The information provided in this blog post is for general informational and educational purposes only. It is not intended as medical advice or to replace consultation with a qualified healthcare professional. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this article. --- title: "Keeping Up With Your Kids" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/keeping-up-with-your-kids" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/keeping-up-with-your-kids" lastmod: "2022-02-07T09:08:00.000Z" --- Some of you may know that I have two young rippers on the mountain. It brings me such joy seeing them improve over the years. Not only two years ago, my youngest son was tethered to a harness. Now he is seeking his own tracks along the little tree runs. As their skiing ability trajectory is only up, I strive to keep up and often fail at doing so. Whether it is my own skill or the aches and pains in my own body that prevent me from keeping up with my kids, I often have to succumb and let them win our races. This presents me with the question of how to slow down the aging process to have some hope in skiing alongside the younger generation. It’s true that injuries often come back to haunt you. With time and age, pain often is tied to a myriad of injury stories from over the years. To reduce the haunting pains, best to take care of those injuries today. If you haven’t recovered from the acute injury in time you can still give yourself an upper edge by following some of these tips to keep active and to continue to do what you love. Exercise . Conditioning can keep you going longer on the hill. Most injuries occur when we are fatigued. That one last run phenomena. Strong muscles and greater stamina can prevent injuries, keeping you out on the runs longer. Kids naturally do conditioning with the variety of sports they are in, gym class and monkey bars. Let’s mimic this by joining a bootcamp, getting in regular fitness or bending into yoga strengthening poses. Glucosamine sulphate can pack a punch to treat arthritis pain and inflammation. If your knees swell after a bumps day, consider trying glucosamine. This compound is naturally found in your joint’s synovial fluid and has been shown to slow progression of arthritis by preventing cartilage breakdown. Your own body’s production of Glucosamine often abates after 40, making supplementation sensible. Glucosamine works best for those with Osteoarthritis where cartilage is lost – coined as “bone on bone”. I typically suggest for patients to give Glucosamine a 3-month trial to see if it reduces pain from the degenerative joint disease. Up your Oils and Reduce Inflammatory Foods . Wild salmon. Mackerel. Herring. Cod. All of these fish are rich in omega 3 fatty acids. If you suffer from osteoarthritis or can’t get enough of these fish in your diet, supplementing with high quality omega 3 oil is a way to go. If your regular diet leans toward anti-inflammatory foods — think plant based organic diet - your body has a head start when it comes to any recovery process. The pain you experience after a tough day following the kids can be lessened if your body has the fuel to keep inflammation in check. Keeping at your Ideal weight . If you are overweight, there is more pressure and stress on your weight bearing joints - hips and knees. Progression of osteoarthritis can slow down with even modest weight loss. Keeping within a healthy body mass index not only reduces your risk for chronic disease, it also reduces your risk of injury. I have found the key to weight loss is an individual journey. Looking at food sensitivities, hormone balance or optimal sleep can be what is needed for you to get to that ideal weight. Stay Hydrated . No that’s not a beer or wine. But consume half your body weight in ounces of water each day. If you feel that you are up on your water intake and very active, adding electrolytes into your day can be what you need to keep your cells hydrated. Joints are made up of a fluid filled capsule. Dehydration will affect this fluid and as such the cushioning in the joints. Dehydrated muscles also become stiffer, and are more prone to muscle aches and pains. Keep Aligned. Muscle tension or structural imbalance can create referral pain. Tight muscles or nerve impingement in the low back can cause hip pain. Knee pain can be sourced from up or down the chain - ankle instability or muscle tension in the low back. Keeping structurally aligned can help alleviate pain and keep you in top form. Having an assessment from a chiropractor can do wonders as well as scheduling regular massage. Or if injuries are more chronic in nature, looking into injection treatments like prolotherapy or platelet rich plasma would be an option. I encourage you to keep persevering. Kids have an advantage as their trajectory of improvement is quite steep. But having grit and willing to keep at it overcomes obstacles every time. So get your sleep, keep up with the strength training, eat well and above all have fun. The way I see it, it’s great family time, even if we only are sticking together while on the chairlift or when they are seeking treats at the Edge. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Keeping Your Knees Strong After Ski Season" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/keeping-your-knees-strong-after-ski-season" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/keeping-your-knees-strong-after-ski-season" lastmod: "2025-03-25T13:00:00.000Z" --- Ski season is winding down, and your knees have put in the work. They’ve absorbed impact, stabilized every turn, and endured long days on the steeps. Now, as we transition into spring activities, it’s time to give them some well-earned attention. Common Knee Issues Post-Ski Season Ligament Sprains. Skiing is hard on the MCL and ACL, with twisting falls and awkward landings being prime culprits. If you’ve had a minor tweak that didn’t quite go away, now’s the time to address it before you hit biking or hiking season. Osteoarthritis. That deep ache or swollen knee after a day on the hill? It could be wear and tear catching up with you. The cartilage lining the ends of your bones may be thinning, leading to joint stiffness and discomfort. Managing inflammation and supporting joint repair now can help you stay active all summer. Meniscus Strain. Your meniscus acts as the shock absorber for your knees, and skiing can put serious pressure on it. Persistent clicking, swelling, or pain with deep bending could signal an issue that needs support. How to Support Your Knees in the Off-Season 1. Strengthen the Stabilizers. Your quads and glutes take on a lot of the work in skiing, but post-season training should focus on hamstrings, calves, and hip stabilizers. Single- leg deadlifts, step-ups, and balance exercises keep your knees - & the whole chain - strong and resilient. 2. Hydrate & Lubricate. Your knees are bathed in synovial fluid, and dehydration reduces its ability to keep joints moving smoothly. Prioritize water intake and add omega-3s through fish or supplements to keep inflammation down. 3. Support Cartilage Health. Collagen, Glucosamine, SAMe are all geared at helping to rebuild cartilage and supporting the knee synovial fluid. 4. Mix Up Your Movement. Shift from high-impact activities to low-impact options like swimming, yoga or cycling to maintain strength and balance while giving your knees a break from pounding forces. 5. Regenerate with PRP Therapy. If you’ve got lingering pain or an old injury that hasn’t fully healed, PRP (Platelet Rich Plasma) can help. Injecting your own platelets into damaged tissue jumpstarts the healing process, reducing pain and improving function. Ideal for osteoarthritis and ligament injuries that need a boost. Ready to Keep Moving Pain-Free? If your knees took a hit this winter, now is the time to act. [Book a Discovery Call](https://alpinenatural.janeapp.com) to see if PRP is right for you, or join my [14-day Joint Health Challenge](/joint-health-reboot/joint-health-reboot-landing) to set yourself up for a strong, pain-free season ahead. Your knees carried you through ski season—make sure they’re ready for what’s next. --- title: "Keeping Habits" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/keepinghealthyhabits" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/keepinghealthyhabits" lastmod: "2022-06-09T07:30:00.000Z" --- How are you handling the world opening back up? Does it feel like an eternity since the lockdown began in your community? Do you recall the fear or worry or shock factor that you had when the world entered this pandemic? That was normal. It is just as normal to have fear and worry creep in as you get back into the new normal. Have you learned a few things about yourself since the pandemic? Like finding new ways to cope without the access to therapists or your regular outlets like the gym. Finding joy in the simple things in life — including putting a priority on your health. Learning how to make meals from home including the patient creation of sourdough bread. The question is how can you ease back into life while still holding on to the gifts discovered in the last few months? It is not an unusual thing that is loosing the ability to maintain new habits. We have seen this with those that have gone to a retreat centre for any time. They seek a retreat centre to learn new tools to support their health. If they have been away for a period of time they begin to see the benefits of those new tools. Entering back into their home those tools stick in the beginning. But in time - 3 - 6 months - they find they are back where they started well before their time at the retreat centre. Why do we loose these health promoting habits? Routine creeps in. It is easy to forget how great it was to meditate on waking every day when now there is pressure to get to work or have your kids enter school on time. We don’t put importance to our health. This can be the number one problem. Eating better might have been out of a necessity — as junk food wasn’t as easily accessible or you were reducing the frequency of your grocery store trips — leading to a side benefit of feeling better, reducing pain and inflammation. Possibly the link was not created between a healthier diet and lmproved health. Enter the familiar haunts & distractions. Temptation is a tricky one. Habitually it is easy to give in. You may have more desires to bring back the things that you missed while in lockdown. But before you give in to those desires - take an inventory on which haunts were health vs disease promoting. How can you enter back into the world with ease, less pain & a focus on your health? Write it down. Make two columns. Write down the positive effects of lockdown for you and your family in one column. In the second column, write down the negative effects - particularly those pieces of lockdown that worsened your health. Make a plan. Connect with your family as to what benefits you gained for your health during lockdown. Remove as many barriers as you can to stay on track. Nip any excuses right from the start. Set boundaries. You may be having to set boundaries with others outside of your bubble. Consider setting boundaries for yourself too. Like not negotiating a change in your diet, despite having more access to tempting foods. Or not sitting down to a TV show until you have gotten your workout in. Keep to the basics. Healthy food, hydration, sleep, movement, social connection & nature. These are all of the keys to optimal health. I wish you grace as the world opens back up. If you are looking for more support for helping you to stick to your health and routine - get in touch. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Making Setbacks Comebacks" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/making-setbacks-comebacks" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/making-setbacks-comebacks" lastmod: "2025-05-09T21:55:26.000Z" --- An injury can feel like a crushing blow — not just to your body, but to your spirit. If you love playing pickleball, biking, or tennis, getting sidelined can trigger frustration, sadness, and even a sense of losing who you are. The physical pain is one thing, but the mental toll of being pulled away from the activities that light you up can be just as challenging. And if this isn’t your first rodeo it sure can be easy to spiral into negative thoughts: Will I be able to play again? And if you need surgery - will I ever be the same? But here’s the truth: every injury & set back can be a turning point. It’s a forced pause that offers the rare chance to reset and rebuild. Many active adults in their 60s come back from these challenges stronger, smarter, and more resilient than before. My hope is that will be you too. And there’s no better time to focus on mental health than now — May is Mental Health Awareness Month . If you’re benched or recovering from surgery, here are 5 powerful strategies to support your brain and body: Reduce sugar and gluten , which strain the brain and fuel inflammation. A cleaner diet helps steady your mood and supports healing. Fuel your brain with extra omega-3s (think fish oil & wild salmon) to support both your injury and your mental health. Omega 3s reduce inflammation, nourish the brain and support a healthy mood. Seek support from professionals or peers who’ve been through it. This is the time to lean on both friends and family who share your passion for support. If you’re feeling down or finding it hard to stay motivated, know that you don’t have to go through this alone — reaching out to a counselor or mental health professional can make a real difference. Prioritize sleep to supercharge your body’s repair and strengthen emotional resilience. Even one bad night can make it harder to stay positive and motivated. The good news? There are many natural ways to help you get deeper, more restful sleep.et in the way of a positive mindset. There are many natural options to help you get a deeper and more restful sleep. Use gentle hydrotherapy like Epsom salt baths or contrast showers to ease pain and boost circulation. Hydrotherapy can be a double whammy - not only does it support injury recovery, but it also nourishes the vagus nerve, helping to calm, relax, and restore your body and mind. Recovery isn’t just about healing your injury; it’s an opportunity to build mental resilience and turn this setback into your strongest comeback. By supporting your mental health with the right strategies — like nourishing your brain, seeking support, and prioritizing rest — you’ll not only return to the court, trail, or bike path physically restored, but mentally tougher and more prepared for the challenges ahead. Need a personalized mental health plan to support your comeback? [Click here to book a recovery strategy session with me .](https://alpinenatural.janeapp.com) --- title: "Motherhood. Best and Most Difficult Job in the World" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/motherhood-best-and-most-difficult-job-in-the-world" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/motherhood-best-and-most-difficult-job-in-the-world" lastmod: "2020-05-16T12:44:00.000Z" --- It was five days after Eoin was born. I developed mastitis. Before I knew it I was in the hospital being treated by intravenous antibiotics. I was told that I could no longer breastfeed my son. I was worried that he would be sent home, while I remained in the hospital for treatment. I felt alone as my other son and husband had to remain home as they too were sick, and there was a fear that their illness would spread on the maternity ward. Ever so quickly I was being seen by a slew of medical professionals – obstetrician, my midwife, infectious disease specialist. Despite my own declining health, all of my concerns were around the health of my newborn son. But I felt unfit to mother him, as I was so sick and weak. Then I found myself to be unconsolably crying. I found a supportive nurse who helped me through the pain to allow me to continue to breastfeed. One feat down. But I still couldn’t stop crying. It scared me. As I was an inpatient in the hospital, I was given access to a psychiatrist. We began talking. I knew then I would have help. I found hope. ## Ahh, Motherhood. Best and most difficult job in the world. The more we talk about the tough times, we begin to normalize all aspects of motherhood. We will begin to see that even caring for these precious newborns doesn’t always equate with bliss and joy. Postpartum depression can be different for each mom. Depression can start in pregnancy or even begin months after your baby is born. Some women may have mild symptoms – “the baby blues” – as hormones are shifting after baby is born. Other women can predominantly experience anxiety. Compounded on the hormone shifts is the sleep deprivation and the continual needs of a newborn. Keep safe. Deep down I knew this. On an airplane we are taught to put oxygen masks on ourselves first, prior to helping others. Babies are demanding. Sleep deprivation is synonymous with the newborn period. Lack of sleep can ever so easily affect our decision making and mental status. If you need emergency support, call the nurses’ hotline – 8-1-1. Seek Help. Us mothers are seen as superwoman. And we are. Reaching out for help doesn’t undermine us or make us unfit to mother. I believe our children choose us — to help them with what they need to learn in this life. Trust your instincts. Contact your doctor or midwife . There are even simple blood tests that are routine in the postpartum period that can explain depression. These are thyroid function, anemia, and progesterone levels. If you are not getting the help that you need, keep searching. I have listed some Community Resources at the end of this article. Get help at home . Talk with other moms. Keep talking. Reduce household demands. Have friends & family start a meal train with healthy foods, ready to eat. Your most important job right now is to take care of yourself – remember that oxygen mask needs to go on you first – and your baby – then to the rest of the family. Be careful not to push through these feelings. Essential fatty acids . Brain food. If you are breastfeeding, ever more important to load up on fish oils, as the hind part of your milk is high in fat content — leaving your brain starving for these essential fats. Studies have shown that women low in EPA and DHA are more likely to develop postpartum depression. Vitamin D. Keep your Vitamin D levels optimal throughout pregnancy and well into the postpartum period.Vitamin D deficiency in the postpartum period is linked to depression and anxiety. B vitamins. These vitamins nourish the nervous system. B vitamins help us to cope under times of stress. Vitamin B6 helps in the production of serotonin, one of the neurotransmitters. Yet all B vitamins play a role in mental health. Remember that postpartum depression can happen to anyone. Experiencing sadness or anxiety is common. There is help and hope available. ## Community Resources: 8-1-1 at HealthLink BC — free service, 24 hours per day, connect with a nurse Interior Crisis Line: 1-888-353-CARE (2273) – also 24 hours per day, free service for crisis intervention Anxiety BC for Mothers http://perinatal.anxietybc.com/ Pacific Postpartum Support Society www.postpartum.org or 1-855-255-7999 ## References: Freeman MP, et al. Omega-3 fatty acids and supportive psychotherapy for perinatal depression: A randomized placebo-controlled study. Journal of Affective Disorders. 2008;110:142–8. Fu, CW, et al. Association between serum 25-hydroxyvitamin D levels measured 24 hours after deliver and postpartum depression. BHOG. 2015 Nov; 122(12): 1688-94. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Movement for Mental Health" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/movement-for-mental-health" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/movement-for-mental-health" lastmod: "2022-04-27T07:47:00.000Z" --- Are you struggling with the lack of routine ? Or are you finding it more difficult to get your exercise in when you don’t have a set class to attend? Possibly you haven’t had regular exercise in your life and are feeling the pandemic’s effects on your mental health. You may be the lucky few that are self motivated or just have the love for exercise imbedded in you. But you may not realize how that movement is so beneficial for you — not just keeping you lean and mean — but also to help you get through this crisis and come out of it mentally stronger. Read on to learn how movement provides mental resilience. Chemical Balance . Exercise increases the feel good endorphins. Especially when you get your heart rate up. Did you know that your brain produces chemicals similar to cannabis — called endogenous cannabinoids — with exercise? Serotonin has been found to increase in synthesis, metabolism and release following exercise. All of this equates to a reduction in anxiety and an improvement in depressive moods. HPA Axis Toning . Aerobic exercise, getting the heart pumping is associated with a reduction in reactivity of the sympathetic nervous system & the HPA axis. The sympathetic nervous system is the flight or fright part of us, keeping you in a state of anxiety. HPA Axis (Hypothalamus - Pituitary - Adrenal) is part of the long term stress response. So essentially, getting out for a good run or bike ride where your heart rate is elevated will help you handle and adapt to stress during other times. A natural adaptation response. Forest Bathing . Take your exercise out into nature. You can compound the benefits of moving with forest bathing, from the Japanese term shinrin-yoku. While hiking engage all of your senses - listen to the sounds, take in the smells & notice your surroundings. Spending this mindful time in nature has a multitude of benefits. You can reduce your stress hormone - cortisol - levels, improve your heart & improve your mental health. Getting into the forest will help you see more clearly, improve your mood and increase your energy. All things we can all use during this time. Time Out . Exercise is a great way to take a “time out” in the day. When work or life stressors are at an all time high, it is imperative that we strive for balance. If you find that you are getting distracted, loosing concentration, getting agitated taking a time out will lead you to have better cognition when you get back to it. Exercise is an ultimate distraction as you are maintaining your focus on getting moving. When it comes to treatment recommendations, I like to keep to the point of prescribing the least for the best benefit. Lifestyle modifications - diet and exercise - are at the foundational pillar of health. Getting Started….. Keep it Simple Stupid. Well we don’t have access to gyms. You may not have the ability to get your bike tuned up. 30 minutes a day 3 to 5 days per week is all that is needed to reap the benefits & support your metal health. Have a Goal in Mind. We all have different things that motivate us. Take a moment to write down some of your health goals. Keep this note in view so that you can refer to it every day for some positive reinforcement. Do What You Love. Figure out what types of activities you like to do. Walk. Run. Gardening. Yoga. Sticking to what you love will reduce the barriers that can come up when looking at getting active. Seek Support. If you are having trouble getting out and exercising because you are too anxious or depressed, natural medicine can be supportive for helping you to make that first step. Contact me to learn more. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "My Story" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/my-story" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/my-story" lastmod: "2021-08-20T14:23:00.000Z" --- ## I am a second generation Physician My father is a Family Practice Physician. My mother is a Registered Nurse. Of my four siblings, there is an emergency physician, ICU nurse and an osteopathic physician. Conversations around the dinner table can get interesting, to say the least. From a young age I knew I wanted to be a doctor. Some are called to this vocation through their own healing journey. For me, it came out of wishing that this would be my profession, as I watched my dad devote his days to helping others. I am honoured that this dream has become my reality. Following in my father’s footsteps. My medical bag may differ from my fathers. Mine carries herbs, food, nutrients and energetics. His bag carries prescription medicine. Yet our goals are the same: to help relieve patients from pain and sickness. ## My Father My father trained in a small town in Ireland, at University College Galway. His first entry into the Americas was in his residency at John Hopkins University in Baltimore, Maryland. He landed his first family practice in London, Ontario where he did stints treating the Attawapiskat First Nation community. He volunteered for twenty years with his association in Ontario to work on changing the access to health care for the Ontario people. For the last twenty years he has dedicated himself to his practice in Alabama working hard at treating the epidemic of Diabetes in that state. You see medical school in the 1960s was in the era prior to medical technology. Doctors were trained in the skills of palpation (touch) and listening. Physicians needed to rely on the office visit and their intuition to come to a diagnosis. Modern diagnostic tests have saved many lives, yet this advancement is quickly leading to a loss in the art of palpation and the doctor-patient relationship. ## During my medical training, I was lucky to have had the chance to have a rotation with my father. He transferred his deep listening skills to me. I saw him time and time again use diagnostic tests to simply confirm a hunch, not a means of searching for a pea in a haystack. Understanding the value of listening was a meaningful part of my training. To look at the patient in front of me, instead of what the numbers and papers say. All too often I see patients that have a clean bill of health as said from the reports, yet they don’t feel well and don’t understand why. ## When I was a young girl, I thought my daddy knew everything. On top of that he was an educated man, at the top of his field. Like every young girl, I was surprised when I found out that he too could have questions unanswered. This revelation came when I was seeing a patient with my father who had a complex disease. I watched as my father directly told the patient that he didn’t know what the treatment would be. After leaving the patient, my father went into his office referenced his medical books and called a colleague. I learned two things from that encounter: honesty with your patients and keep searching until you find your answer. I still think my dad knows everything, with a new twist of also knowing where to look for the answers. ## This year, My father’s College is honouring him with a Lifetime Achievement Award. The medical profession and his patients are blessed to reap from his dedication. I am blessed to have my dad help shape my career with solid traditional values. This is my story and why my dad is my hero. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Patellofemoral Syndrome" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/patellofemoral-syndrome" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/patellofemoral-syndrome" lastmod: "2020-02-09T08:45:00.000Z" --- Over the next handful of blog posts, I would like to dive into various syndromes that affect the knee. Knee injuries account for one of the more common reasons people see their physicians. The knee joint is easily injured leading to instability & an increased risk for osteoarthritis. If you are a skier, knee injuries account for one third of all skier’s injuries. I am all too familiar with this risk where I have had an ACL reconstruction due to a fall on the hill where my bindings did not release & caused a hyper twisting of my leg. This is a great reminder to have your skis tuned and bindings checked annually. An all too common cause of knee pain, especially in runners, is due to patellofemoral pain syndrome. The high frequency of this syndrome in runner's is signified by it's coined name "Runner's Knee". This is caused by patella tracking problems during flexion and extension. The patella is also known as the knee cap. Over time damage can occur to the undersurface of the patella and lead to chondromalacia patella if left untreated. Often it is considered that patellar tracking gets imbalanced due to muscle dysfunction of the femoral muscles. Overlooked here is the role that the medial patellofemoral ligament plays. This ligament’s job is to provide restraint against lateral patella translocation. Like many ligaments, if there is a micro tear in the medial patellofemoral ligament then the patella can go off it’s track during movement. Common treatments for patellofemoral pain syndrome include NSAIDS, limiting exercise, physiotherapy and steroid injections. Prolotherapy and Platelet Rich Plasma Therapy is another type of treatment for patellofemoral syndrome. Injections cause a local inflammatory reaction. The result is an increased level of blood supply into the area injected - depositing down growth factors for collagen and ligament cells. Strengthening the area. Many people suffering from this tracking problem speak about how common it is for their patella to “pop out of joint”. Prolotherapy targets this problem. The injections to the patella will keep the patella in its groove during movement. If you are suffering from Runner's Knee, get a jump on your training by seeing if Prolotherapy or Platelet Rich Plasma is a right treatment for you. References: Arroll B, Edwards A. Runner’s knee: what is it and what helps? The British Journal of General Practice. 1999;49(439):92-93. Rabago D, Patterson JJ, Mundt M, et al. Dextrose Prolotherapy for Knee Osteoarthritis: A Randomized Controlled Trial. Annals of Family Medicine. 2013;11(3):229-237. doi:10.1370/afm.1504. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Plant Based Diet" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/plant-based-diet" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/plant-based-diet" lastmod: "2022-10-09T17:09:00.000Z" --- Do you want a competitive edge to your skiing this year? How about a quicker way to building muscle & reducing likelihood of injury during preseason. Or if you are nursing an injury, do you want to know how you can ensure a good season ahead by taming down the inflammation & promoting injury repair? Have you ever considered that the answer may come from the fuel that you put in your body every day? Your meals can either promote healing or thwart it. Let food be thy medicine is an age old concept that is coming to the present as top shelf athletes are constantly looking at ways to up their game. What I am talking about here is a plant based diet. A plant based diet involves eating more vegetables and fruits. Eating less of dairy, meat, fish and eggs. This diet discourages the use of processed foods. But what about the protein you may ask. You can still meet your protein needs by including in your meals beans, lentils, seeds and nuts. Before you close the book on this diet, do read on to see how eating more plants helps to reduce aging, promote healing and keep you active on the slopes. Heart disease. Cardiovascular disease has its roots in atherosclerosis, or hardening of arteries. Development of this disease is associated with a diet high in meat and fat. Conversely, plant based foods rich in antioxidants give a protective hit on the blood vessel lining. Top Cardiologist, Dean Ornish, MD has shown that a plant based diet with regular exercise alone can actually reverse heart disease. Healing. When you injure yourself your body needs good quality fuel to promote healing. You do want some inflammatory markers around as they are part of the process toward wound healing. But it’s all a balance as you don’t want inflammation to get out of control. A plant based diet helps the body regulate levels of inflammation. If you are going toward plant based during this time, make sure you are getting adequate protein, also needed for repair, through beans, lentils, nuts and seeds. I often recommend boosting protein even with a pea based protein powder. Joint Pain. But what if you experience joint pain & think that skiing has a limited lifespan for you? Tipping the scales to an anti-inflammatory diet can significantly reduce your pain. An example of a pro-athlete who was able to get back into her game by considering her dietary fuel is tennis pro, Venus Williams. She was diagnosed with an autoimmune disorder where she experienced extreme fatigue and joint pain, causing her to withdraw from her game. Venus adopted a plant based diet and states that “once I started I fell in love with the concept of feeling your body in the best way possible. Not only does I help me on the court, but I fell like I’m doing the right thing for me." For some more inspiration on the concept of plant based diets and athletic performance, check out the documentary “The Game Changers” on Netflix. If you are looking for health related information regarding plant based diet benefits, check out Physicians Committed for Responsible Medicine, pcrm.org. It doesn’t mean that you need to give up all of those juicy burgers, but adding in a Meatless Monday can be beneficial to your longevity up here on the hill. INGREDIENTS Portobello Steaks: - 4 to 6 large portobello mushrooms - 2 tablespoons plus 1 1/2 teaspoons grapeseed oil - 2 tablespoons fresh lime juice - 1 teaspoon dried oregano - 1 teaspoon ground cumin - 3/4 teaspoon chili powder - 1/2 teaspoon sea salt - black pepper Stir- Fry: - 1 tablespoons grapessed oil, olive oil, or coconut oil - 1 large red bell pepper, thinly sliced - 1 large orange bell pepper, thinly sliced - 1 medium yellow onion, thinly sliced - To assemble: - 4 to 6 tortillas - Sliced avocado - Salsa - Hot sauce - Cilantro - Shredded lettuce Remove the stems from the portobello mushrooms and discard. With a small spoon, scrape out and discard the inside black gills from the mushroom caps. Remove debris from the mushrooms and slice them into long, 1/2 inch, strips. In a large bowl, whisk together the oil, lime juice, oregano, cumin, chili powder, salt, and pepper. Add the sliced mushrooms and toss well to coat. Let the mushrooms marinate for 20 to 30 minutes, tossing every 10 minutes. Meanwhile, in a large skillet, heat the oil over medium heat. Add the bell peppers and onion and sauté over medium-high heat for about 10 minutes, or until the vegetables are soft. Preheat a grill pan over medium or high heat. Lay the marinate mushrooms on the pan and grill them for 3 to 5 minutes per side. To assemble, place a tortilla on a plate and top with some of the grilled portobello strips, sautéed vegetables, and your desired toppings. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Preventing the Powder Cold" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/preventing-the-powder-cold" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/preventing-the-powder-cold" lastmod: "2021-10-17T07:57:00.000Z" --- Fall brings with its fair share of sniffles. Kids back to school running around and sharing their fair share of germs. This is the time of year that more people call in sick or seek help from their doctor to get on the mend. Natural therapies have their place in truncating the effects of a cold by helping the body to heal itself. Hunkering down on keeping your diet clean is always the best bet for a good immune system. Keep your plate full of veggies and fruit. A well balanced diet provides the natural vitamins and minerals our engines need to keep going. Excessive sugar can reduce immune function, even if it comes from natural sources like fruit juices and honey. Keep Stress in Check. We have all seen this. Pushing through to an exam or deadline and after it is all complete, there is a crash. Whether it be a cold sore or a full on cold, it’s all too common to come on when the heat of stress is over. It’s a wonderful mechanism, our body’s ability to push on and get’er done. But we all want to enjoy the down time too. My suggestion is to nip stress in the but. Natural medicine has much to offer in this arena - from B vitamins to adaptogenic herbs. And a prescription of skiing fresh lines will be part of my treatment plans for my stressed patients this winter. Vitamin D. Research shows that optimal levels of Vitamin D is essential for a healthy immune system. As the sun dips in the north, our skin’s production fades, necessitating us to get our Vitamin D through supplementation. Knowing what dose is best for you is based on your own blood levels. I recommend having your Vitamin D blood level checked annually to keep your immunity, bones and mood in tip top shape. We all know that the best access to the sun’s rays in the winter is up here at Apex. Vitamin C. It often seems natural to go toward oranges when we are sick. Vitamin C is a power house of a vitamin. Truncating any sickness when its levels are optimized. Dosing is based on your bowel tolerance. Typical levels most people can take are 1000mg three times a day, without issue. Zinc Lozenges. When it comes to the common cold, Zinc is a sure winner. A recent analysis of 3 studies showed that Zinc lozenges, at a dose of 80mg per day, shortened the length of a common cold up to 3 times. Lozenges are easy to pack and pop into your mouth heading up on the chairlift. Herbal Remedies. Most colds are caused by viruses, leaving antibiotics to be an ineffective treatment. Yet there are many herbs that have powerful anti-viral and immune boosting properties. Some of my favourites are garlic, oregano oil, echinacea and astragalus. With all this said, the best immune defence is what our moms’ always taught us. Washing hands frequently, with soap, keeps you from getting what’s going around the office or school. Recent studies state that antimicrobial hand sanitizers are not as effective as good ole bars of soap. Teaching your kids to sing their favourite song while they wash their hands, will help rinse germs away. Warding off colds this season will keep you skiing and enjoying all that Apex has to offer. And using that powder cough for what it is meant for, a sick day spent up at the hill instead of in bed. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Recovery On And Off The Slopes" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/recovery-on-the-slopes-a-guide-on-what-to-do-after-a-ski-related-knee-injury-2" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/recovery-on-the-slopes-a-guide-on-what-to-do-after-a-ski-related-knee-injury-2" lastmod: "2026-03-20T03:00:00.000Z" --- Have you taken a ride in the toboggan lately with ski patrol at the helm? With all of these variable conditions ski patrol has sure seen an uptake of knee injuries. Ski patrol’s role is to get you safely down the mountain. Get you into a comfortable warm environment known as the infirmary. Assess you for what you may have done out in the elements. Tell you to go home and rest for minor injuries. Or seek further medical advice for breaks and major injuries. If you find yourself facing a knee injury after a day on the slopes, it's crucial to take the right steps for a prompt and effective recovery. This article outlines key measures to consider and offers guidance on resuming your ski adventures responsibly. Immediate Response: Seek Medical Attention: After sustaining a knee injury, it's essential to consult a healthcare professional promptly. You may not need to go to the hospital if the injury is minor. Getting a detailed knee exam is still critical. Early attention will get you on track toward an appropriate treatment plan. It will also help you to know what limitations you should put in place to prevent further injury. M.E.A.T. Protocol: Employ the M.E.A.T protocol - Movement, Elevation, Analgesic and Early Treatment. Try to avoid anti-inflammatories and ice as much as possible. These will slow down healing since inflammation triggers the wound healing process P.E.A.C.E and L.O.V.E. Protocol: A more in depth protocol to promote healing - Protection, Elevation, Avoid Anti-inflammatories, Compression, Education and Load, Optimism, Vascularization, and Exercise. Load means that pain should be your guide to returning to activities & Vascularization - one way you can achieve this is by staying mobile as much as you can to encourage blood flow in and out of the injury. Rehabilitation : Physical Therapy: Engaging in a structured physical therapy program is crucial for rebuilding strength, flexibility, and stability in the injured knee. Look to physiotherapy to help you tailor your exercises to your injury. Gradual Return to Activity : Resist the urge to rush back onto the slopes. Gradually reintroduce skiing and other physical activities under the guidance of your healthcare provider to minimize the risk of re-injury. Preventing Future Injuries : Proper Gear and Technique: Ensure your ski equipment is in good condition and properly adjusted. Continue to pray to Ullr for more favourable ski conditions. Strength and Conditioning : Strengthening the muscles around the knee is crucial for preventing re-injury. Consistent strength and conditioning exercises can enhance joint stability. Squats aren’t just for preseason With a combination of seeking professional guidance as necessary, being committed to rehabilitation and having a patient approach to returning to activity - you too can recover from a ski related knee injury. You can access a more detailed checklist on what to do after a knee injury by following this link: [Grab Your Free Injury Checklist](/injury-checklist/landing) Thankfully those variable, spring like conditions have passed. And we can get back to our regularly scheduled powder laps. --- title: "Reduce Joint Pain by Avoiding These Inflammatory Foods" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/reduce-joint-pain-by-avoiding-these-inflammatory-foods" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/reduce-joint-pain-by-avoiding-these-inflammatory-foods" lastmod: "2025-01-28T13:44:00.000Z" --- Your diet plays a powerful role in how your joints feel every day. The foods you consume can either fight inflammation or fuel it, significantly impacting pain and stiffness. Here’s what you need to know about the most common dietary culprits and how to identify hidden sources of inflammation. Top 6 Inflammatory Foods to Avoid: Dairy – Milk, cheese, and yogurt can provoke inflammation for many people. Wheat – Gluten is a common irritant linked to joint discomfort. Corn – Frequently found in processed foods, corn may exacerbate joint issues. Citrus – Oranges, lemons, and grapefruits can trigger pain for some. Eggs – While highly nutritious, eggs can be inflammatory for certain individuals. Sugar – A hidden ingredient in many foods, sugar fuels systemic inflammation. While reducing your intake of these foods is a great first step, it’s equally important to look out for hidden sources. Many of these ingredients are lurking in processed foods, condiments, and snacks. Even small amounts can be just as harmful as larger quantities, so always check food labels carefully. To take your joint health a step further, consider a food sensitivity test. Unlike allergy testing, which looks for anaphylactic reactions, a food sensitivity test identifies subtler immune responses that can cause chronic inflammation and joint pain. This simple blood test analyzes your body’s response to 96 different foods, helping you pinpoint which ones are contributing to your discomfort. It’s a personalized approach to joint pain relief that can lead to lasting results. By making informed dietary changes and eliminating hidden inflammatory triggers, you can reduce joint pain and reclaim your mobility. Start today—your joints will thank you! 14-Day Money Back Guarantee! # Book Your Free 15-Minute Discovery Call --- title: "How Stress Affects Your Pain" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/reduce-stress-to-help-your-pain" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/reduce-stress-to-help-your-pain" lastmod: "2022-04-20T07:50:00.000Z" --- Often times we look to treatments or exercise rehabilitation to reduce pain. You might not be able to change the fact that most clinics and gyms are closed. You may have gotten onto zoom to attend an exercise class. There are other considerations that you can be doing for yourself while you can’t access these treatments. Particularly, I would like to discuss how stress can compound inflammation and heighten your pain. Let’s get to some of the basics so you can see how stress and increased pain are linked. The body is complex - & actually fascinating. You may have been learning lately about how stress can affect your immune system’s response. Well so can stress affect how you experience pain. When people are stressed their experience of pain becomes more intense and thwarts recovery. Take for example two people that get an ankle sprain. One person puts their pain on the pain scale at a 3, while the other person puts their pain at a 10. The person at a 10 may have compounding factors that bring them to that higher level of perception. You may have experienced something similar that if you have had a bad night’s sleep you dread the following day, knowing that you will be in worse pain. So here’s the biochemistry of it all. When you are in pain - the hypothalamus - pituitary - adrenal (HPA) axis gets stimulated resulting in raised cortisol levels. This hormone, cortisol, is your innate anti-inflammatory. The thing is that pain isn’t the only thing that stimulates this HPA axis - so do many other stressors on our body. Things that are a threat to our survival are things that activate the HPA axis. These could be low blood sugar, emotional stress, family stress, food sensitivities, to name a few. Even removing some of the controllable stressors can have a big impact on your overall pain. Eating regularly. Discovering and removing food sensitivities. Practicing gratitude to reduce emotional stress. Take a peak at my previous blog post for more ideas on coping strategies: ## Strategies for Coping with Stress & Anxiety The HPA axis is essential to survival. We are hardwired this way to handle what comes at us. But we aren’t quite hardwired to be bombarded by repeated stressful events. That’s when these prolonged attacks are a cost to us. THE HPA axis becomes thrown off its gears and begin to over or under react to stimuli. So to bring it back to your pain. Your body’s cortisol is used to reduce inflammation - to bring your pain levels down. But if the HPA axis is off kilter - it may over or under react — leading to a higher perception of muscle or joint pain. It may be time to query how stress is affecting your physical body if you are experiencing headaches, lightheadedness, irritability, anxiety, depression, sleep disturbance. There are many other symptoms to list when it comes to stress based symptoms. I highlight these typical ones as I feel the above would affect your energy levels to get your workouts done & prevent you from getting to a pain free life. I find that when my patients tonify their HPA axis function, they respond better to Regenerative Injection Therapies and typically are quicker to be pain free. While you are at home if you would like to learn more about your adrenal function, please contact me for a consultation. Through specific questioning and at times cortisol testing, I can determine how you are functioning in the midst of stress. Natural medicine has many options to help your body to adapt to stressful situations, thereby improving your cortisol response in the midst of pain. I am offering video and phone telemedicine appointments to help you cope with stress & reduce pain so that you can stay on track whilst staying at home. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Routine in a Time of Change" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/routine-in-a-time-of-change" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/routine-in-a-time-of-change" lastmod: "2022-05-14T07:39:00.000Z" --- Have you lost track of the days of week? Have you stopped using an alarm clock and wake when you feel like it? Do you struggle getting exercise into your day as you no longer have a set gym class to attend? Because hey — as long as you get your work done in the day, it doesn’t matter when it is completed, right?. You may be beginning to like some of the things that have developed during this pandemic. Less commitments. Working from the comfort of your home. More quality time with your family. It may seem that you are in perpetual vacation mode. But are you noticing that your mental health is suffering despite all of these positive moments? When we have lost our routine & daily patterns, your mental health can be impacted. It likely is easy to see that lack of routine is linked to a change in your sleep pattern — difficulty falling asleep, waking through the night, or waking in the morning not feeling refreshed. If you sustain repeated nights of insomnia, it can have a drastic impact on your mood. You may not as easily see how loosing your rhythm can also affect how you handle stress as it comes at you. No schedule — i.e. flying by the seat of your pants — occupies brain power. You see, routine is an anchor. It lets you have a framework to your day. There are many things in life that we cannot control — I think many of us have seen this happen during this pandemic. Having some things that are for certain can help us handle the multitude of things that are uncertain with better ease. It may not be tangible that your mood can dip simply due to a lack of routine. But if you know what to expect in your day, it is easier to counteract negative thoughts or mental health symptoms. It has been reviewed in a study that family routines help to manage impulsiveness and oppositional defiance in children as these children have come to know what to expect in their life and feel safer. What I want you to achieve is a better quality life including a healthy mood today & well beyond this pandemic. A simple step to create resilience in your mood is to keep a tangible routine for you and your family. Make Habits. Routine is the basis of habit forming. Start with looking at the musts in your day. For me it is exercise, eating well, & keeping a regular bedtime routine. I frame my day around these three essential habits. All other parts of my day are extraneous. Have Goals. Goals help you stick to what is important to you. Making goals for the day, week, month & even the year are key strategies that entrepreneurs learn. If you are an entrepreneur you know all too well how varied a day & week may be but goals become the pillar of reference. Goals give you stability during times of uncertainty. Take time with yourself & your family to write down and review your goals on a regular basis. Flexibility. We all know too well the downfall of resolutions — they just don’t have a stick factor. We are all hard on ourselves & don’t want to fail. The first inclination of failure, many of us walk away. If you throw your routine out for the day & have a “lazy & unpredictable day” , forgive yourself & pick back up on your routine the next day. There are parts of this pandemic that are giving us a reset. Hopefully it is a time to reflect on the life you were leading & is giving you an opportunity to create a life that you want to lead well into the future. Have you been able to maintain your routine & notice its positive impact on your mental health? ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Shoulder Injuries" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/shoulder-injuries" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/shoulder-injuries" lastmod: "2022-05-22T08:04:00.000Z" --- I often contemplate why there are straps on poles. They are a hazard, in my opinion. I’d rather replace a pole any day than a shoulder. One tenth of all alpine skiing injuries go to shoulders and 22-41% of upper extremity injuries. Whereas in snowboarding, the shoulder injuries account for 15% of all injuries and 20-34% of upper extremity injuries. Making both sports to be fairly comparable in terms of incidence of shoulder injuries. Let’s walk through some of the most common injuries that is seen up on the hill when it comes to the shoulder. ## Broken Bones Fractures of the humerus or clavicle bone can occur when you fall with a force onto the arm. Like when hitting a tree. Fractures can present with an immediate deformity and are super painful. X-rays are diagnostic and can pick up even hairline or small fractures. ## Dislocation The ball comes right out of its socket. The shoulder is a shallow joint, making it susceptible to dislocation. It is super painful until the shoulder is relocated. Sometimes this can be done in the field, but often needs medical assistance. If dislocation becomes a repeated event, tossing the pole straps, Prolotherapy, Platelet Rich Plasma and Surgery are all steps to consider. ## Soft Tissue Injuries The rotator cuff is susceptible to injuries. The rotator cuff consists of four tendons that surround the shoulder joint. These tendons act as stabilizers and control smooth joint movement. Strains of these tendons impact movement and lead to pain. It’s that outstretched arm on falling or during a direct blow that rotator cuff injuries are sustained. Afterwards these types of injuries create nagging persistent pain and weakness in movement. Like any injury sustained on the ski hill, early treatment improves outcomes. Don’t just brush it off, pop another ibuprofen and head up the hill. Injuries also often occur when we are skiing or shredding beyond our comfort. With all of these tight tree runs on Apex, keep in mind that trees don’t move. A great tool in my clinic for deciphering what is occurring in the shoulder region is a Musculoskeletal Ultrasound. Ultrasound works by using sound waves to produce images of muscles, tendons and ligaments. Ultrasound can show sprains, strains and tears in the soft tissue. Musculoskeletal ultrasounds have come a long way. Images have gotten clearer. Colour doppler can be added to look at presence of new blood vessel growth — often occurs when the body is in hyper healing mode — termed “neovascularization”. I primarily use my ultrasound machine to guide my injections to accurately place the needle at the site of injury and away from unwanted areas. It can also be used to look for tears, calcifications and tendonopathy. If you are a person who feels pain with movement of the shoulder, images can be taken while doing that particular movement to see if there is any injury there. Let’s think about the mechanism of injury. Shoulder injuries typically occur when we try to break our fall. It is natural to extend the arms. Going against the intuitive extension, tucking the arms inward will reduce injury to the shoulder. The severity of injury often correlates to the force or velocity. The faster you go, the harder you fall. Keep your speed in check and look at the gaps, not the trees. Outside of ditching your poles, if you are a skier, there are other steps you can take to keep your shoulders intact. Consider practicing falling. Getting on the trampoline with your kids. You can also try taking it to the mat in a martial arts class. Learning how to fall safely can help you react appropriately on the hill. Above all, have fun out there. Snow is finally here!! As seen in Apex Matters March Edition ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Ski Based New Year’s Resolutions" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/ski-based-new-years-resolutions" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/ski-based-new-years-resolutions" lastmod: "2021-01-11T13:30:00.000Z" --- Ringing in the New Year is a time for reflection and for many first steps toward change. As you embark on the new you, remember that changes takes time. Habits — new ones or shedding old ones — can stick if you are patient, are doing what you love and have a goal in mind. Keep up with the Fitness Off Slope. Conditioning . Cross Training. Warm up/cool down. Apres Ski Hot tub. Any of these fitness programs can reduce injury. There are main muscles that we use while skiing, but it’s equally important to keep working the secondary ones. The trick to adding an exercise ritual to your routine is if it doesn’t make you happy, try something else. If you enjoy it, it will be much easier to stick. Stress Less . What better way to reduce stress than spending a day up at the hill. How I see it is Apex days are filling the “reserve” bank account. A good set of turns can keep me going for days. In my family we laugh more, learn how to work together and have shared experiences when we spend a day out on the slopes. The more reserve you have, the easier it will be to accomplish your New Year’s Resolutions. Fuel Your Body with Premium. Be mindful of what you fuel your body with. Instead of focusing on cutting out the bad things, try putting your energy into adding in more that is good. I like to pack my ski pack with whole food protein bars, grass fed beef or turkey jerky, dates and dark chocolate. If you are on a new diet to ring in the new year — make sure you listen to your body. What may work for your friend, may not be fueling you. Goal Setting . This is a time of year that my family work on our vision boards for the upcoming year - family, work, play. A few years ago we each had on our vision boards pictures of ski hills. I believe that the time put into visioning brought us here. Another tip is to make small changes, spread out your resolutions over the year. Gratitude . Being thankful in life can attract more. Often we focus on what we want to get rid of in the new year. Instead weave in some gratitude to what you are already doing. There is power in passing it on and keeping a positive attitude. A big part of what I do in my practice is help my patients set goals and make changes. And to make those changes stick. I have supported my patients through their challenges to help their achievements impact their health for the long term. If you are needing help in motivation, inspiration or follow through, I can be of help to you. Dr. Deirdre O’Neill, Naturopathic Physician, has an expertise in Prolotherapy and Platelet Rich Plasma. She practices in Penticton. You can also find her on the hill as part of the volunteer Canadian Ski Patrol. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Ski Conditioning" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/ski-conditioning" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/ski-conditioning" lastmod: "2022-12-10T17:39:00.000Z" --- Is your stoke building for the upcoming season? Now that we are in December, if you are like me you keep a close eye on the snow forecast & the accumulated snowfall. Ski patrol have just gone through all of their training. Brushing up on our skills to get patients safely off of the hill and properly treated. Even though we went through a plethora of scenarios, about one third of what we treat is still the knees. Once the knees go, a cascade of other issues develop. I all too often see in my office patients that are nursing old knee injuries, myself included. The nursing at this point can be anything from persistent knee pain to hip issues. If you have an old knee injury it may be more difficult to exercise due to a lowered pain tolerance which can lead to weight gain. Yet extra weight is a double edged sword as it puts more strain on the knees. Mood can be greatly affected by knee pain. Think of it - when you can't do what you love to do you can't live out your passion. So take care of your knees, and your whole self will thank you. Prevention is always the best medicine. When it comes to skiing it is the pre-season attitude that keeps you living in the stoke. Squats. Biking. Rowing. All of the things that build the quads and take pressure off of the knees. Conditioning even a few weeks before skiing can help minimize the chance of a skiing knee injury. Get your equipment checked. Bindings that don't release correctly is an all too common reason for a twisted knee injury. Ski on equipment that is tuned up so that your edges can carve properly and can control your speed in icy conditions. Build up your ski day. All too often ski patrol has a surge of injuries towards the end of the day. This volume may be due to skiing after having a few beers at lunch. Or simply due to muscle fatigue. Know your limits and when to call it a day and head for a hot tub. Get old injuries treated. Just like you get your ski equipment checked, keep your body in tune. If you are in pain at the start of your day, it would be a good reason to seek treatment. Consider advanced therapies like Prolotherapy and Platelet rich plasma (PRP) injections. The reason why these regenerative therapies work so well for knees is that they correct the cause of the knee pain. Prolotherapy targets injured ligaments. PRP injections accelerate tissue repair. Treat the problem and your pain will be reduced. Contact my office if you want to explore if these regenerative therapies are right for you. Even with all of these precautions, accidents happen. That’s what ski patrol is for. If you do get injured this year - seek help. The earlier that you get help, the better outcome you will have. With this preseason list in mind, all there is left to do now is pray for snow. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Ski Season Knee Checkup" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/ski-season-knee-checkup" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/ski-season-knee-checkup" lastmod: "2026-07-10T10:56:02.000Z" --- Typically by March most of us would have logged a lot of days on the hill. But with variable conditions this season, one that will go unnamed, our legs may not be quite as strong as they need to be to keep up with the vertical. You may find that this year your knees are talking a bit more. It may be subtle. Some stiffness when you get out of the car after skiing. Maybe your knee feels swollen as you are putting away your skis. Or perhaps it is a bit harder to walk down the stairs after a ski day. Many of us brush these things off and keep going. But if your car were sending you warning signals you would likely get it checked out before a bigger issue developed. The same should apply to your knees. If you plan to ski well into your later years, learning to recognize these signals can make all the difference. Here are five signs your knees may be asking for a tune up. Swelling After Skiing One of the clearest signs that the joint itself is involved is swelling. The knee joint contains synovial fluid, which helps lubricate the joint and protect the cartilage. When the knee experiences irritation or injury, the body responds by producing more fluid inside the joint. This irritation can come from meniscus stress, cartilage overload, or a ligament sprain. If your knee looks puffy after skiing, there is likely something more going on than simple muscle soreness. It is normal to feel muscle fatigue after a long day on the hill, but swelling in the knee joint is a signal that the tissues need time to recover. Ignoring it or pushing through multiple ski days can turn a small issue into a much larger problem. Pain Walking Down the Stairs If walking downstairs becomes uncomfortable after skiing, take note. This type of pain is common because skiing places repeated load on the knee, especially in heavy or variable snow conditions. The discomfort often originates from the patellofemoral joint, where the kneecap meets the thigh bone. When the quadriceps muscles become fatigued, the kneecap may track slightly differently in its groove, increasing pressure under the kneecap. Many skiers first notice this the day after a ski day when heading downstairs in the morning. Morning Stiffness You should not feel like you need to lubricate your joints the way you would your bike gears when starting the day. If your knee feels stiff in the morning but loosens up once you start moving, it often means there is some inflammation inside the joint. Inflammation is part of the body’s healing response, but when it lingers it can slow recovery between ski days. If you stack multiple ski days together, this stiffness can become more noticeable, especially if you have had previous knee injuries. Knees That Do Not Feel Trustworthy Sometimes pain is not the first sign that something is wrong. Instead the knee simply does not feel as reliable as it should. Maybe you have a few whoopsies on uneven terrain. Maybe your knee gives way slightly or you hesitate entering a turn. Ligaments act as the stabilizing tethers of the knee. Even a small stretch without a full tear can reduce stability in the joint. Loss of confidence in a knee is often a sign that something needs attention. Clicking or Catching in the Knee Does your knee make an audible sound or does it feel like something is moving inside the joint? Occasional clicking without pain can be normal. But when the knee starts catching or locking along with discomfort, it may indicate irritation in the meniscus. The meniscus acts like a shock absorber inside the knee, helping distribute load across the joint. In the past it was common to surgically remove the meniscus after an injury. We now know that preserving as much of the meniscus as possible is important because it plays a key role in protecting the cartilage and absorbing impact. You may notice clicking when squatting deeply, or moving through deeper turns. It does not necessarily mean there is a major injury, but it may be a signal that the knee needs some recovery before the problem progresses. Listen to the Signals The good news is that these signals do not necessarily mean your ski days are over. More often they are simply your body asking for a little support. Taking a few recovery days, addressing strength and mobility, and allowing irritated tissues time to settle can prevent a small problem from becoming a much larger one. In my clinic I often see skiers who wish they had paid attention to these early warning signs before a minor irritation turned into a meniscus tear or ligament injury. Skiers’ knees are remarkably resilient joints, but they do send messages. The skiers who stay active and keep skiing well into later life are usually the ones who learn to listen. If you want to learn more about protecting your joints and understanding the early signs of arthritis, you can download [MY FREE ARTHRITIS GUIDBOOK](/apex-arthritis-guidebook). It explains what arthritis actually means, the treatment options available, and what to avoid if you want to stay active and keep skiing for years to come. --- title: "For The Love of Skiing - How to Reduce Chronic Pain" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/skiing-how-to-reduce-chronic-pain" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/skiing-how-to-reduce-chronic-pain" lastmod: "2021-02-04T21:21:00.000Z" --- Do you suffer from pain? As a lifelong skier, I have had my fair share of injuries -- from just simple sore muscles that a hot tub will fix to those that take me out for a season. Some injuries have been more accentuated in my life than others. These impactful injuries have not always correlated with the severity of the injury. ## Why is that? I have also seen in my clinic that not all injuries are equal. And what dictates a greater debilitation is not always related to the severity of pathology. What I mean to say here is that I have seen patients with an X-ray that shows severe osteoarthritis with little pain, as well as patients with an X-ray with mild to moderate osteoarthritis and a patient's active life, is thwarted. Two people never experience the same level of pain. And that is why I approach each patient individually and do not dismiss their pain based on the image findings. ## Why isn't chronic pain linear and simple to quantify? There are three variables that influence how a person perceives pain. We experience pain from physical injury. Pain intensity is controlled partially by how the brain perceives the injury. And lastly, there is the social or cultural factor that influences how we expect and accept the pain we are in. The most simplified and straightforward model of chronic pain is the mechanical component. This is the type of pain that can be measured - through a physical exam or imaging. And this pain matches what is found in the exam. Most of us can easily accept our pain when it accurately matches the image in front of us. When the pain level doesn't match the mechanical findings is where the complexity of the mind begins. As a naturopathic doctor, I have seen firsthand the effects of stress on my patients. I have seen high-stress situations reduce outcomes and keep patients in higher states of pain. Alternatively, I have also seen the placebo effect in action. Jo Marchant in Cure: A Journey into the Science of Mind Over Body, wrote, "People who are ill often improve regardless of the treatment they receive. But neuroscientists are discovering that in some conditions, including pain, placebos create biological effects similar to those caused by drugs." It is such that our thoughts and expectation of healing can shape the reality in which we live. Said in other words, if you think you are going to get better, you will. Lastly, there is the social component. We all see it in how children are raised. Boys are often told to toughen up whereas girls are soothed more readily at the onset of an injury. There are cultural differences at play here too. Some cultures push through pain whereas others are more ready to succumb to it. I'd even say there is a ski culture where die-hard skiers are known to keep pushing through barriers of pain to continue to experience the joy of the slopes. Or even in the weekend warrior scenario — as soon as you lock into your skis, your pain points diminish. The amazingly complex part of pain is that all of the variables play on each other. Where if your mind's perception of pain is dampened, it can decrease how much pain you are in due to a degenerated condition. Alternatively, if your stress levels are up, your pain can be accentuated without any change in the mechanics. With all this said, here are some stress reduction tips to help you live with pain. ## Learn to Meditate or Deep Breathe. These are age-old techniques to help ease your pain. Focusing on your breath is a great relaxation technique and can quickly reduce your stress. ## Control what you can in your life. You may not be able to quickly change the mechanical stress but you can find other areas in your life to manage to effectively reduce your overall stress. For example, skiing has always been a stress reliever for me and helps to relieve pain points in my body. I often remind my patients to do something that they love every day - no matter how little or big this may be. This action helps to improve your overall outlook on life. ## Exercise within your limits. Chronic pain can be dampened by enhancing endorphins in your body. These brain chemicals improve your mood while also blocking pain signals. Exercise has an added benefit of improving your body's physique by helping to prevent further injury and pain. ## Prioritize sleep. Whatever it takes to make sure you are getting a good night sleep will always help your healing and pain points. Sleep can be disrupted by alcohol, unresolved emotions and leftover tasks that hang over you through the night. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Skiing to Uplift Your Mood" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/skiing-to-uplift-your-mood" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/skiing-to-uplift-your-mood" lastmod: "2022-01-08T09:12:00.000Z" --- January is setting in. Darker days are amidst us, albeit we are gradually returning to the light. Whether Seasonal Affective Disorder (SAD) affects you or you are just looking for a lift to get you through the winter blahs, you are bound to find happiness up at the hill. Apex Mountain is a way to get above the clouds that close in on the valley. Getting outside is a way to gain more light despite these long winter nights. Getting Outside. This is a simple doctor’s prescription. Or mother’s wisdom. Spending more time outdoors does wonders for boosting your perspective. Breathing fresh mountain air. Soaking some sun’s rays above the clouds can dampen the effects of seasonal affective disorder. And while you are at it, getting in some outdoor exercise is effective at reducing the winter blahs. The European Centre for Environment and Human Health analyzed 11 randomized trials on the effects of exercising outdoors. They found that there was an improvement in mental well being including increased energy, feeling more revitalized and greater enjoyment in those who exercised outdoors vs. getting your fitness in a gym. Added bonus to outdoor activity is gaining natural Vitamin D from the sun’s rays. Vitamin D is known to boost your immunity, reduce inflammation and combat depression. Vitamin D is readily absorbed from the sun’s rays on your forehead. Spend some time in the village reducing your goggle tan. Be Present . Mindfulness is a state of mind keeping your attention on the present moment. It is a simple practice of reducing brain chatter and mind wandering. When taken to a level of regular practice, mindfulness based meditation can help improve symptoms of depression and anxiety. Daily practice can calm your mind and body to better cope with stress and let go of worrisome thoughts. A way to naturally bring mindfulness into your life is on the ski hill. It becomes effortless to remain in the moment when you are skiing. You can’t let life’s worries overcome you when you are skiing a technical run. Your mind automatically shifts quickly into being aware of your ski legs and your present surroundings. As skiing is a source of enjoyment for many, it becomes natural to stick in the moment. Next time you are skiing, take notice of your breath and how you can remain present with ease. This skill can then be transferred into your “Valley Life” to make mindfulness a regular part of your life. Success. Self-esteem, how we feel about ourselves, can directly impact one’s mental health. Improving how you see yourself and what you feel you can accomplish can reduce your risk toward developing a mental health problem. When it comes to skiing, it can be a fulfilling sport. Bringing on the feel good vibes. Progressing up in run difficulty can provide an immediate sense of accomplishment. Even bad ski days can quickly turn around when you make a second go at it. The beauty of the ski hill is that no two days are alike & there is always an opportunity to boost your skill level, no matter how good of a skier you are. Brain Boost. I am sure that you have experienced the mood changing effects of working up a good sweat at the gym after having had a bad day at the office. Or even felt post workout bliss. All of these feelings come down to a rush of endorphins - chemicals released from the brain to reduce discomfort, activate opioid receptors and bring on general well being and euphoria. These chemicals are involved in our natural reward circuits getting us to repeat activities without much thought. Downhill skiing brings on this chemical rush. Skiers chase the endorphin and adrenalin rush. Getting us up at the crack of dawn. Out in inclement weather. The beauty is that the after effect of a good ski day is these endorphins will elevate your mood. Research has shown that exercise is effective at treating mild to moderate depression likely through these endorphin pathways. Sharing. Apres ski. Laughs about the best run of the day. Encouraging a friend to ski a hidden treasure with you. The social aspect to skiing is a laid-back pressure free environment. Being surrounded by others who are doing something they love rubs off in a good way. Keeping it social will stave off depression. And don’t forget that ear to ear grin at the end of a powder day can keep you going well into hump day. Awe Inspiring . Being outside amongst the elements. The ski hill is different every day. Better yet, get out for the first or last chair lift to see some of the mountain’s beauty. And if you are lucky to ski a run all to yourself, take a moment to feel the stillness of the mountain. This winter take the time to notice the mood enhancing effects of being outside in the snow sharing a beautiful view with friends. Article written in Apex Matters January Edition. More articles from this edition can be found here. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "Strategies for Coping with Stress and Anxiety" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/strategies-for-coping-with-stress-and-anxiety" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/strategies-for-coping-with-stress-and-anxiety" lastmod: "2022-03-29T07:54:00.000Z" --- Life has changed drastically for all of us in just a short week. As we all work toward 'flattening the curve’ to reduce the spread of the coronavirus and protect those that are most vulnerable to the effects of COVID-19, we have all had to change our plans and put our lives on hold. With this amount of change and uncertainty, anxiety and stress can build even in those without a history of mental health concerns. Here are a few stress reduction tips that you can utilize to help you get through this time of social distancing as this too shall pass. Exercise. Getting moving can improve your mood and reduce your anxiety. Having an exercise plan can also help you with your sleep. Most of us head to the gym at a certain time of day, try to maintain that same time - yet now in the comfort of your home. I personally love going to Oranj fitness in Penticton. I know I am missing my classes there and the social connection. But they have moved some classes to online. I enjoyed doing them even with my kids alongside me. Pure gym is also doing some online classes, including Spin. I am thankful for the innovative ways our community is coming together. Get outside. We are lucky to live in the Okanagan as there are many forest trails that you can be on where you won’t find another soul. I sure miss being out on the pitch of Apex but know there will always be another season. Fresh air, sunshine and being in the forest have been shown to decrease stress. Eat well. Home cooked food is so nourishing for the body and the soul. With a bit more time on your hands, you can get into trying out new recipes to put them into the daily rotation. With your kids at home, they can even begin to help out in the kitchen, even if it is just for clean up. Making your own homemade broth is rich in nutrients to support your immune system. Stay connected. Keep in touch with your friends and family through FaceTime or just the phone. Even if you haven’t been inclined to use technology, this may be the time to learn. This is an unusual time where we are all experiencing the effects of this pandemic. We can all support each other to help ease loneliness. Speaking about your worries to a friend can help you reduce the stress you are experiencing. A place I personally am social distancing from is social media, as at this time I am finding when I scroll on there I find it brings to me more worry than joy. Check in with yourself after you are on social media and you will know if it is right or wrong for you. Sleep. Getting your zzz’s can help you cope with each coming day. If you are finding yourself waking through the night in a panic, reach out to me for natural therapies that you can use safely and effectively to get back into a deep sleep. Getting deep sleep supports your immune system and is a time when your body goes into repair mode. Even though many of us don’t have the morning commitments now of getting kids to school on time or of getting out to work, it is still important to maintain a healthy routine and schedule to keep your circadian rhythm in check. Coping Technique. If you are experiencing a panic attack - a quick way to ground yourself is to use the 5-4-3-2-1 Mindfulness Technique — Acknowledge 5 - things you see around you. 4 - things you can touch around you 3 - things you hear 2 - things you can smell 1- thing you can taste I personally have switched all of my work online and am providing video and phone telemedicine services for those that need it. I sure miss working with my patients who are in pain but I am shifting back to other tools in my medical toolbox to help in a generalized medicine arena. Naturopathic doctors can help patients with a variety of their primary care needs, even through telemedicine. I have some effective protocols to help patients ease the effects of stress on their bodies. If you are having difficulty accessing care right now, I am here to help. At this time you can book appointments either via emailing me at office@drdeirdreoneill.com or directly through my online booking at drdeirdreoneill.janeapp.com I want to personally thank all of the front line health care workers helping our community in the Okanagan. I hope that my Apex community is keeping safe and well. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "The Athlete’s Guide to Collagen" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/the-athlete-guide-to-collagen" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/the-athlete-guide-to-collagen" lastmod: "2025-04-02T16:36:57.000Z" --- The Athlete’s Guide to Collagen: Why It’s Essential for Your Joints, Recovery, and Performance What if the secret to stronger joints, faster recovery, and long-term resilience wasn’t just in your training—but in your body’s own building blocks? Collagen is the unsung hero of joint health, playing a critical role in keeping your cartilage, tendons, and ligaments strong. And if you’re an athlete dealing with arthritis or considering PRP, understanding how to optimize your collagen levels could be the missing link in your recovery strategy. What Is Collagen and Why Does It Matter? Collagen is one of the most abundant proteins in the body, forming the structural foundation of your tendons, ligaments, and fascia. Think of it as the glue that holds your body together—without it, movement would be impossible, and injury risk would skyrocket. There are different types of collagen, but two are particularly important: Type I Collagen: Found primarily in the skin, tendons, and bones, Type I collagen helps maintain the integrity of your skin and connective tissue. It’s also the reason why collagen supplements are often marketed for skin health—helping to reduce sagging and wrinkles. Type IV Collagen: This is the powerhouse for joint health, making up a significant portion of ligaments, tendons, and cartilage. For athletes and those dealing with arthritis, Type IV collagen is crucial in maintaining joint strength, flexibility, and resilience. Collagen and Joint Health For athletes, whether you're running, skiing, climbing, or biking, your joints take a beating. Over time, wear and tear on cartilage and connective tissue can lead to pain, stiffness, and even arthritis. Collagen plays a major role in: Joint Lubrication : It helps maintain the integrity of cartilage, which acts as a cushion between bones. Tendon and Ligament Strength: Stronger connective tissue means better stability, flexibility, and reduced injury risk. Repair and Recovery : After an injury or intense training session, collagen supports the healing process by rebuilding damaged tissue. Can Collagen Support Arthritis and PRP Recovery? If you’re considering Platelet-Rich Plasma (PRP) therapy to address joint pain or injury, collagen supplementation can be a powerful complement to this treatment. PRP injections work by stimulating the body’s natural healing response, and since collagen is a key player in tissue repair, ensuring you have adequate levels may enhance the effectiveness of PRP therapy. For those with arthritis, collagen has been shown to: Reduce joint pain and stiffness Slow down cartilage degradation Improve overall mobility and function Where to Get Collagen Collagen can be sourced naturally from food or taken as a supplement. The best sources include: Bone Broth : A rich source of collagen and other beneficial compounds like glucosamine and chondroitin. Collagen Supplements : Hydrolyzed collagen peptides are an easy way to ensure you’re getting enough, especially if you have increased demands due to training, injury recovery, or arthritis management. If you are looking for healthy skin - fish sourced collagen is sufficient. Yet when it comes to healthy joints, look for collagen from Fortigel. More Than Just Joints: Collagen and Gut Health Collagen doesn’t just support joints and skin—it also plays a crucial role in gut health. A healthy gut is directly linked to brain function, immune support, and inflammation control. By nourishing your gut lining, collagen helps reduce digestive issues, enhance nutrient absorption, and support overall well-being. My Top Recommended Supplement When my patients ask me what one supplement I would recommend for long-term joint health, athletic performance, and recovery, collagen is always at the top of my list. Whether you’re pushing your limits on the trails, recovering from an injury, or looking to prevent arthritis, adding collagen to your daily routine can be a game-changer for your health and longevity. Ready to Take the Next Step? If you're an athlete looking to maintain strong joints, support injury recovery, or enhance your performance, book a discovery call today. --- title: "The Terrible Triad" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/the-terrible-triad" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/the-terrible-triad" lastmod: "2020-02-22T13:44:00.000Z" --- If you ever have had a knee injury, you may be familiar with the Terrible Triad -- Medial Collateral Ligament, Anterior Cruciate Ligament and Meniscus injury. This traumatic injury can consist of full or partial tears of the two ligaments and meniscus. Symptoms that occur that would make you very suspicious that you have suffered the Terrible Triad include: - Extreme pain in the knee after the injury - Extreme and sudden swelling of the knee - Hearing a popping or tearing sound at the time of injury - Extreme pain or difficulty moving the knee - An unstable feeling in the knee ## Immediate treatment Avoid ice if possible. The meniscus and joint space has limited blood supply. Important to accentuate this where you can. Avoid NSAIDS if possible. If tolerated, use Tylenol. High dose Curcumin - decreases pain and improves mobility SAMe - 800mg per day; provides the ingredients needed for collagen and cartilage growth ## Imaging MRI is needed to confirm diagnosis. X-rays won’t always pick up the degree of soft tissue tears. If the ligaments are found to be ruptured, surgery is needed. ## Platelet Rich Plasma Prolotherapy Treatment PRP Prolotherapy works at strengthening intact ligaments and tendinous structures. PRP Prolotherapy may also help to regenerate cartilage. If the ACL or MCL is found to have a partial tear, platelet rich plasma prolotherapy treatment is an effective option. Typically between 3 to 4 treatments, spaced 3 weeks apart are required. PRP Prolotherapy provides a long term solution to an injury and can be a viable option for those that have suffered the terrible triad. References: Jurenka, Julie. "Anti-inflammatory Properties of Curcumin, a Major Constituent of Curcuma longa: A Review of Preclinical and Clinical Research." Alternative Medicine Review. no. 02 (2009): 141-154. Reeves KD and Hassanein K. Randomized prospective double-blind placebo-controlled study of dextrose prolotherapy for knee osteoarthritis with or without ACL laxity. Alternative Therapies. March 2000. 6(2):68-80. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "The Two Biggest Mistakes Skiers Make—And How to Avoid Them" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/the-two-biggest-mistakes-skiers-make-and-how-to-avoid-them" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/the-two-biggest-mistakes-skiers-make-and-how-to-avoid-them" lastmod: "2025-02-10T04:00:00.000Z" --- Every skier makes mistakes. But there are two in particular that I see over and over again—mistakes that lead to injuries or worsen preexisting ones. If you’ve been skiing for more than a few seasons, you know all too well that knees are often the first to go. Ligament injuries. Meniscus tears. Or simply wear and tear over time. I was recently speaking with Finbar O’Sullivan regarding what lead to him needing a knee replacement. He said, "You can’t do what I’ve done and expect nothing to fall apart.” Looking back, he pinpointed two things he wishes he had done differently to protect his knees: Pacing himself on the slopes —recognizing that skiing hard every day without adequate rest takes a toll over time. Reducing the weight of the packs he carried on expeditions, which added unnecessary strain to his knees. Finbar had a routine—first chair, then skiing 30,000+ vertical feet before calling it a day. If he didn’t, it wasn’t a “real” ski day. Like many ski patrollers, his day ended with après, debriefing the day with comrades. But what was missing? Stretching & Recovery: The Key to Longevity on the Slopes Many of us drive up to the mountain, sitting in a car for close to an hour, then jump straight into our ski gear in the cold. We click into our skis and go—without warming up our muscles. And that’s a problem. Even in cold weather, warmed-up muscles are more responsive and better able to support our joints. Taking just a few minutes to stretch and get the blood pumping before hitting the slopes can make a huge difference. And before tackling harder runs, a warm-up lap helps your legs adjust to the terrain. Pre-Ski Warm-Up: Why It Matters Cold, tight muscles are far more prone to injury. A simple five-minute warm-up can activate the muscles that stabilize your knees, improving both performance and injury prevention. Try incorporating: Leg Swings – Loosen up your hips and activate stabilizing muscles. Bodyweight Squats – Wake up your quads, hamstrings, and glutes. Lunges with a Twist – Engage your core and stretch your hip flexors. Dynamic Hamstring Stretch – Prevent strains by increasing flexibility. Ankle Circles – Improve mobility and prevent foot fatigue. Post-Ski Recovery: Protecting Your Knees for the Long Haul Just as important as warming up is recovery at the end of the day. A quick post-ski routine can help maintain mobility, reduce soreness, and protect your knees in the long run. When you’re done skiing, your muscles are fatigued, your joints have taken thousands of compressions, and your body needs care. Skipping recovery leads to stiff, sore muscles and increases the risk of chronic knee pain over time. Here’s what you can do: Stretch It Out – Focus on your quads, hamstrings, calves, and hips. Holding each stretch for 30 seconds helps release tension and improve mobility. Foam Rolling – Rolling out your quads, IT band, and calves helps break up tight fascia and improve circulation. Contrast Therapy – A combination of heat (hot tub, sauna) and cold (ice bath, cold shower, jump in the snow) reduces inflammation and speeds up recovery. Hydrate & Replenish – Skiing is more demanding than most people realize. Rehydrating and getting in some protein and electrolytes helps muscle repair. Elevate & Rest – If your knees feel sore, elevate your legs. Skiing hard without recovery is like driving a high-performance car without maintenance—you can push it to the limit, but eventually, it will break down. Taking a few extra minutes to warm up before skiing and recover afterward can be the difference between a long, pain-free ski season and an early exit due to injury. Want to Ski Stronger, Longer, and Injury-Free? If you love skiing but are starting to feel knee pain, stiffness, or fatigue, I’ve created something for you—The 14-Day Joint Health Reboot Challenge. This free challenge is packed with simple strategies that will help you: 
✅ Reduce knee pain and stiffness so you can ski longer without discomfort 
✅ Strengthen and protect your joints to prevent injuries on the slopes
 ✅ Optimize recovery using hydration, nutrition, and contrast therapy. ✅ Avoid common mistakes that lead to chronic knee problems. Over 14 days, you’ll get daily guidance, dietary tips, and recovery techniques designed for active people who want to keep in the game. 👉 [Sign up today](/joint-health-reboot/joint-health-reboot-landing) and start preserving your knees to keep skiing! Ski smarter, not just harder—your knees will thank you for it. --- title: "Up Your Game - Get To Sleep" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/up-your-game-get-to-sleep" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/up-your-game-get-to-sleep" lastmod: "2022-08-04T17:19:00.000Z" --- This lack of sleep has repercussions in the day. A reduction in productivity is what is most noticeable. Downing the caffeine to just be able to get’er done. Yet insomnia can have more insidious consequences - including increased risk in dementia, heart disease, diabetes and obesity. Another area that sleep plays a role in is in optimizing healing and recovery times. If you get injured have a look at optimizing your sleep quality as part of the treatment strategy towards getting better. As we do the majority of our healing when we are getting a good night’s rest. Vitamin D is synthesized by our bodies when our skin is exposed to UVB sun rays. UVB rays enter the atmosphere when the sun is high enough in the sky. In other words follow the shadow rule - when your shadow is equal in length to your height or shorter you will get enough sunlight for vitamin D synthesis. Plus your skin needs to be exposed to the sunlight - so no sunscreen or coverup. So even if you are getting a spring tan - you still need to look to supplementing with Vitamin D throughout the ski season. The trick here is that people seeking Regenerative Medicine are often in pain. A contributing factor in ruining a restful night is being in pain. So instead of just taking pain relievers to get through the night, look to solving the pain generators by getting treatment to resolve your pain once and for all. Women tend to be worse sleepers than men. I have found that some women report insomnia to develop during peri-menopause. Hormones go through a huge fluctuation during this time. With progesterone levels dropping, sleep disturbance rises. Adding in Bio-Identical Progesterone does not only improve sleep, it also improves well-being, mood and memory. If your partner has told you that you are a loud snorer and you report to feel unrested in the morning, sleep apnea is something to consider. Even though you think you are a good sleeper, you may be going through multiple episodes of stopping breathing throughout the night. This drop in oxygen can be the culprit for high blood pressure or diabetes. So here too, sleep apnea would affect your ability to heal after any injury. If any of this sounds like you, talk with your physician. ## Here are some basics about sleep hygiene Chill out in the evening. Have a bath instead of watching TV. Go to bed and wake up at the same time. Your internal clock depends on this routine. Journal before you go to bed to put the day’s worries aside. Try not to nap during the day or drink too much coffee. If you wake through the night, eat a small protein snack before bed. Keep your Smart Phone & TV out of the bedroom Keep the bedroom dark. Block Out Blinds if needed. Alcohol can be great at “knocking you out” but doesn’t lend to a deep restorative sleep With all of this said, if you are looking for more support for your sleep - I have experience helping patients develop a restorative sleep through the use of supplements & hormone support. Contact the office to book an appointment to help you get back on track with your sleep. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us --- title: "We Are Open - Clinic Policies" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/we-are-open-clinic-policies" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/we-are-open-clinic-policies" lastmod: "2022-06-10T21:24:00.000Z" --- We have been back to work for the last 2 weeks. It has been fantastic to see all of you again. Your safety is at the forefront of our minds. Here are the clinic policies that we have set in place. ## Before Your Visit You will receive an email with a COVID-19 screening questionnaire 24 hours prior to your appointment. Please fill it out prior to each visit at the clinic. If you are unable to access the survey, the doctor will call you prior to your appointment. If you are continuing to see me via telemedicine, you will not be required to fill out the survey. Patients who need to reschedule their appointment due to sickness will not be charged for a short-notice cancellation. If appropriate, this appointment can be moved to telemedicine. ## During Your Visit - Please arrive at the time of your appointment and wait outside. Do not bring extra family or friends to your appointment. - Washrooms are currently unavailable at the clinic. Please use the bathroom before you leave your home. - Please only bring necessary items into your appointment. - Wait in your car or outside of the clinic. - Entrance will be through the side door, on the south side of the building — where there is a ramp leading up to the office. The doctor will open the door for you, reducing contact for you. This entrance leads directly into the doctor's clinic room, optimizing social distancing. - Dr. O'Neill will be spacing out appointments, allowing for cleaning to be done between appointments. - Masks are encouraged to be worn by patients. We have masks for you if you have forgotten your own; they will be available for purchase for $2. - Hand sanitizer will be available for use upon entering and leaving the clinic. ## Payment & Rebooking If you have entered a credit card into our Jane app program, we can complete payment using this app. We are currently only providing email receipts. We can also accept payment using our POS system; tap is available for payments under $100. Rebooking can occur at the time of your visit or through my virtual receptionist. You can call the clinic in the same way as you have before – 250-770-1079. Mallory will help you rebook. You also have the option to book online. ## Telemedicine We are still encouraging telemedicine appointments when appropriate. Telemedicine is suitable for hormone balancing and mental health consults. Patients who have accessed telemedicine over the last two months have enjoyed receiving health care in the comfort of their home. --- title: "When the Brain Takes a Hit, Your Body Feels It Too" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/when-the-brain-takes-a-hit-your-body-feels-it-too" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/when-the-brain-takes-a-hit-your-body-feels-it-too" lastmod: "2026-04-13T03:00:00.000Z" --- When the Brain Takes a Hit, Your Body Feels It Too By Dr. Deirdre O’Neill, ND | Alpine Natural Health Have you ever hit your head on the slopes? It’s a common experience for skiers and snowboarders alike—and not just from high-impact crashes. Often, the first symptoms of a concussion are subtle: that classic “goosebump” headache, some sleepiness, neck pain, or a bit of dizziness. Most people expect these to resolve within days, but sometimes, that bump reaches further than you think. Remember: the brain is the conductor of the show. Any injury to the brain can affect how your whole body functions, and repeated concussions amplify these effects. Beyond the immediate cognitive symptoms like brain fog, confusion, or slowed reaction times, the ripple effects are systemic. Gut Symptoms The gut is especially sensitive to brain injury. Anything from diarrhea to constipation, irritable bowel syndrome, or general digestive unease may appear. This is a clear example of the gut-brain connection: when the brain is injured, the gut can go into “panic mode”. Inflammation & Musculoskeletal Effects Concussions trigger systemic inflammation, sending signals throughout the body to heal. This can manifest as muscle aches, joint swelling, and prolonged soreness—even in areas unrelated to the initial fall. Hormonal Disruption Your hormones are under central control, meaning a concussion can influence mood, fatigue, sleep, and temperature regulation. Some may notice changes around their menstrual cycle, persistent tiredness, chills, or night sweats. Immune System Impact The immune system can also be affected. Inflammation after a concussion can make it harder to fight infections, and other injuries may take longer to recover. Cardiovascular Symptoms Even your heart can be influenced. Changes in blood pressure, irregular pulse, or palpitations are not uncommon after a head injury. Early Recognition and Recovery Matter While helmets protect the head, they can’t prevent the internal movement of the brain. Early recognition of symptoms and early intervention are key. Naturopathic medicine can help the brain and body recover together. Treatments such as IV glutathione reduce oxidative stress, omega-3 fatty acids repair neural membranes, herbs support gut health, BioFlex laser therapy promotes cellular repair and reduces inflammation and neurofeedback retrains disrupted brainwave patterns. Lifestyle strategies—restorative sleep, stress reduction, and anti-inflammatory nutrition—support recovery and help prevent lingering symptoms. Red Flag Checklist for Skiers: Brain & Body Symptoms After a Fall Brain / Cognitive: Headache or pressure Dizziness or balance issues Brain fog, memory lapses, or slowed reaction time Mood changes: irritability, anxiety, sadness Body / Whole-Body: Fatigue or low energy despite rest Muscle tension, stiffness, or poor coordination Digestive issues: nausea, bloating, constipation, diarrhea Sleep disturbances Hormonal shifts, chills, or night sweats Slower healing from injuries or increased illness Heart symptoms: palpitations, blood pressure changes What to Do: Stop skiing immediately if you notice symptoms Seek assessment from a healthcare professional familiar with concussions Track symptoms over days or weeks Support recovery with sleep, nutrition, hydration, stress management, and gut support For more tips on protecting your brain, supporting recovery, and staying healthy on the slopes, follow me on Instagram @drdeirdreo for regular updates and practical advice. Dr. Deirdre O’Neill, Naturopathic Physician, has an expertise in Prolotherapy and Platelet Rich Plasma using Ultrasound Guidance. She practices in Penticton at Alpine Natural Health. You can also find her on the hill as part of the volunteer Canadian Ski Patrol. --- title: "When Winter Is Late" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/when-winter-is-late" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/when-winter-is-late" lastmod: "2026-02-24T04:00:00.000Z" --- The mountain just announced last week that opening day is delayed. The fall looked promising — crisp early snow, frosty mornings — but warmer temperatures had other ideas. Even though we’ve been down this road before and we know skiing will happen, it still stings. Since the delay dropped, I’ve been thinking about how we cope when plans shift. Some changes barely ripple the day; others can shake our momentum. And while this “only” pushes the ski season by a week, it’s a small test of our ability to pivot — a skill that serves us well when life throws bigger curveballs. Here are a few ways you can use this unexpected pause — both on the mountain and off — to stay grounded, prepared, and resilient. I use these same strategies in my practice when patients come in with a knee injury. When something suddenly changes — pain, mobility, plans, expectations — we talk about how to pivot, how to work with the situation instead of feeling stuck in it. Ski season delays are a small version of that same skill: shifting with intention so you come out stronger on the other side. Occupy the Gap with Something That Serves You When one plan falls through, don’t let the pause become a hole. Instead, turn it into useful time. Maybe add a little extra strength work, mobility flows, or conditioning — simple moves that your body (and knees) will thank you for once the season hits full swing. Do One More Gear Sweep Take this extra week to double-check EVERYTHING. Give your helmet a once-over. Make sure skis are tuned and bindings set. Inspect your boots. Little details make a big difference — when the snow arrives, you want to hit the hill with confidence, not questions. Reframe the Delay as Opportunit y Delays happen — in travel, training, or life. Instead of seeing this as a disappointment, consider it a gift of time. A chance to catch up. To prepare better. To rest. Changing how you view setbacks can help you cope the next time things don’t go as planned. Get Outside Anyway — Snow or No Snow The mountain may not be open, but that doesn’t mean your outdoor time needs to shrink. Head up to Nickel Plate, go for a snowshoe, or take a winter hike. Fresh air, movement, and natural rhythm reset your head, keep motivation alive, and remind you why you love winter in the first place. As for me - I think I will head out with the dogs for a ski tour…. If this delay is nudging you to think about how your joints will hold up when the season begins, you might find value in something I created last off-season: 👉 Join the 14-Day Joint Health Reboot Challenge to build strength, mobility, and resilience before the snow hits — so when those first tracks drop, you’re not just ready, you're primed. Click on here for the [Joint Health Reboot](/joint-health-reboot/joint-health-reboot-landing) --- title: "Wildfire Safety for Your Body" entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/wildfire-safety-for-your-body" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/wildfire-safety-for-your-body" lastmod: "2026-04-15T03:00:00.000Z" --- Wildfire Safety for Your Body By Deirdre O’Neill Naturopathic Physician & Prolotherapist What a wonderful community we have here at Apex. This gem became all the more apparent as we went through the threat of the Keremeos Creek Fire. I am incredibly grateful for all of the members of the Apex Fire Brigade - all of their hard work during training shined through the days of evacuation. I am still in awe with all that was done by our brigade, Apex staff & BC Wildfire Service workers to protect our beloved mountain. I have witnessed all of the firesmart work done by homeowners and the community over the last few years. Cutting down debris and keeping firewood away from buildings to protect your home. The fires not only threaten our wilderness & our homes but their aftermath - the hazy skies affect our air quality. Have you ever thought of firesmarting your own body as it bears witness to the wildfire aftermath year after year? In a wildfire there is obviously the density of smoke. Along with this smoke is particulate matter that contains various chemicals including heavy metals, toluene, nitrogen oxides, aldehydes to name a few. These particulates are so minute that they are not visible, making their exposure that the more insidious. Exposure to smoke can have immediate and long lasting impact on our health. As our lungs are the first line of defence - they often get hit the quickest. I tend to see an increase in respiratory disorders including an exacerbation of asthma, coughing, sneezing, sinus and throat irritation at this time of year. Yet remember that the particulates in wildfire smoke are toxic & can penetrate deeper into the lungs & travel throughout the body. Headaches and fatigue are a common symptom that likely come as an aftermath of this exposure. I feel that there are ways to prevent this exacerbation & reduce the long term damage even when exposure to smoke is unavoidable. Reduce exposure When the particulate levels are high in the air - it is best to avoid extended periods of time outside, especially with exertion. Keep your car air and your heat pump on recirculate to avoid intake of outside air. Remember to change out your air filters more frequently. Run air purifiers within your home to capture particulates. One thing some of my patients have noted that since they have been wearing N95 masks to protect from COVID that they have had less respiratory issues from wildfire smoke exposure. Remember that a mask for this purpose needs to be snugly fit to the face to have a protective effect. Clean up after exposure If you do get outside, make sure that you have a shower right when you get home. This will cleanse your skin. Keep hydrated as remember your lungs are working overtime right now. Throw in some electrolytes into your water to support water retention. Reduce strain Keep physical activity indoors where the air is cleaner. Exercise increases inhalation & lung exposure to pollutants. Support Repair There are a variety of ways to do aid repair. The approach you take will depend on your own state of health. Adding in antioxidants - that counteract the damage done by wildfire smoke particulates - is often beneficial. This includes supplements like Vitamin C, glutathione, NAC and quercetin. I will be that the more grateful for seeing the first signs of snow flying this fall up at the hill. Not only is it an indication that winter is near. It will also a confirmatory sign that wildfire season is behind us. Dr. Deirdre O’Neill, Naturopathic Physician, has an expertise in Prolotherapy and Platelet Rich Plasma using Ultrasound Guidance. She practices in Penticton at Alpine Natural Health. You can also find her on the hill as part of the volunteer Canadian Ski Patrol. --- title: "Concussion." entity: "blog" canonical_url: "https://www.alpinenaturalhealth.ca/blog/xifafzo0bm3h3v03krkjnne4ph63tb" markdown_url: "https://www.alpinenaturalhealth.ca/llms/blog/xifafzo0bm3h3v03krkjnne4ph63tb" lastmod: "2021-11-07T10:29:00.000Z" --- Fall often is a time of training for me. Ski Patrol. Medicine. I recently returned from a conference focusing all on the brain. This was one of the most impactful seminars that I have taken recently. Why you say? Well it brought to light that we can heal the brain. Even after a trauma. Like in a concussion. Concussions happen. Skiing and snowboarding can lead to a fall and hit to the head. Other sports are culprits too. Even motor vehicle accidents where there has been no hit to the head, but an indirect force as in whiplash, can cause this sort of brain injury. Some of the symptoms of a concussion include new onset headaches, brain fog, dizziness, seeing stars, nausea/vomiting, memory loss. Not all people who have suffered a concussion experience loss of consciousness. When it comes to healing the brain post concussion, I look to allowing for the brain to rest, to keeping inflammation in check and to ramping up neurological support. Limit Electromagnetic Frequency Exposure. The brain is a series of electrical signals, so you want to limit cross wiring from external electronic devices. Apex is a great place for this. I don’t mean getting back out on skis. But being up at the hill where there is limited EMF pollution is great for the brain. Even at home you can reduce EMF pollution by turning off the wireless hub at night, keeping your cell phone away from your head and putting your Fitbit device on airplane mode. I believe it is common knowledge to reduce screen time but also remember that your brain gets affected by the ever present Electromagnetic Frequencies in our home environment. Sleep is the ever powerful healer. We all need 8 or more hours of deep sleep to heal, and even more so important after an injury. Sleep is when the body rejuvenates. There is even a lymphatic highway that drains the days build up in the brain, called the glymphatic system, that works only during sleep. That is why if you have had a poor night sleep, you experience brain fog, as the brain hasn’t had the ability to detoxify. There are multiple natural agents that can help people sleep more soundly. Melatonin is one of them. Melatonin is commonly known for inducing sleep but it also helps with nerve stem cell development, making melatonin to be a great multitasker for the brain. Brain Diet. After any type of injury, I find it important to tighten up the diet. Food is what nourishes us and helps us repair. When it comes to a brain injury, I look at food that is rich in antioxidants and that is high in fats to maximize the nerve connections. What I am talking about here are smoothies rich in wild blueberries. Dropping gluten and dairy from the diet, as these foods are particularly inflammatory to the brain. Load up on wild salmon, rich in essential fatty acids. Or gain these good fats from DHA based fish oil supplements. Increase choline rich foods that aid neurotransmitter function, like brussel sprouts, turkey, and eggs. Drink green tea or turmeric tea to drive down inflammation. Top Supplements. Omega 3 Fatty Acids. As mentioned earlier, DHA is the the key component here as it reduces oxidative stress and inflammation in the brain and improves cognitive function. Whereas the omega 3 fatty acid EPA is ideal for the body. Curcumin is a powerful inflammatory modulator. Not all substances can cross the blood brain barrier, but curcumin is an exception. Curcumin, the active ingredient in Turmeric, is effective at reversing dysfunction of the nerves, as seen in neurodegenerative diseases like Alzheimers. Taurine is an amino acid. It has been shown to directly improve memory. Taurine is considered to be neurotrophic, aiding in the growth of nervous tissue. Taurine also has the capacity to increase blood flow to the brain. Eggs, seaweed and fish are all rich in taurine. When it comes to brain healing, time and persistence is of the essence. Seek early treatment and follow a comprehensive program to accelerate healing. Above all remember that the brain has an immense capability to self heal. ## There's no need to wait in pain for an MRI or an upcoming surgery #### Experience Healing and Boundless Possibilities with Us