Holisticwellnesswithin

Holisticwellnesswithin Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Holisticwellnesswithin, Health & Wellness Website, Toronto, ON.

• Medical Intern 👩🏻‍⚕️🩺
• Talking bloat, bowel movements & bad gut days
• Healing your gut, not guessing at it
• Celiac•IBD•PCOS girly 🪻🫧
📍Toronto
Booking link: https://linktr.ee/that.gut.girl

11/23/2025

Hello Everyone! It's getting close to my graduation and I am looking to have some more patients to further my experience as a Naturopathic Doctor student. As such, I have created a video to help answer some of your questions regarding how to book and have me as your intern.

If you, or someone you know are interested in discounted naturopathic care and already have Naturopathic benefits, I’d be happy to support you with any health concerns. Feel free to book in and we can get started!

Pricing is as follows:
- $48.00 for adults
- $37.00 for children and seniors
- $20.00 for students

The clinic is located in Toronto, ON, so if you are not able to come in person - no worries! Virtual care is available for all!

Of course, if you still have any questions, feel free to leave a comment or message me directly.

Identifying gluten-free products is the easy part. The real challenge is how you move in the kitchen. When cooking for s...
11/16/2025

Identifying gluten-free products is the easy part. The real challenge is how you move in the kitchen. When cooking for someone with celiac disease, being mindful of cross-contamination is essential.

Here are my top tips to help you safely prepare meals for someone with celiac.

Feeling bloated and gassy is never comfortable, so let me share with you one of my favourite go-to’s to help with this d...
11/11/2025

Feeling bloated and gassy is never comfortable, so let me share with you one of my favourite go-to’s to help with this discomfort: abdominal massages.

Abdominal massage (AM) is more than a relaxation technique. There’s some science behind it, too!

By stimulating the parasympathetic nervous system (your “rest-and-digest” response), AM helps calm the body while enhancing gut motility; the wave-like contractions that move food through the digestive tract. The gentle mechanical pressure and reflexive stimulation of this massage increase peristaltic activity, improve circulation to the digestive organs, and promote the natural flow of waste through the colon.

Research has shown that regular abdominal massage can:
• Reduce abdominal distention, bloating, and discomfort
• Improve stool frequency, consistency, and complete evacuation
• Support constipation relief in adults, children, and older adults
• Decrease dependence on laxatives and encourage natural elimination
• Enhance vagus nerve activation for improved gut–brain communication
• Stimulate gastric secretions and appetite regulation
• Improve nutrient absorption and intestinal circulation

Beyond its digestive effects, abdominal massage can also reduce muscle tension, ease visceral pressure, and promote overall gut–mind relaxation. When combined with slow diaphragmatic breathing, it amplifies the calming vagal response. This helps with restoring digestive balance and reduce symptoms linked to stress, sluggish motility, and IBS-type bloating.

This simple, hands-on therapy can be performed at home or integrated into a naturopathic treatment plan to gently support gut motility, microbiome balance, and whole-body wellness.

Your gut is home to trillions of microbes that influence everything from digestion to mood. Here are five evidence-based...
11/10/2025

Your gut is home to trillions of microbes that influence everything from digestion to mood. Here are five evidence-based ways to keep your microbiome thriving:

☀︎Eat Your Fibre☀︎
Think of fibre as your gut’s favorite fuel. Getting at least 25–30g per day helps your good bacteria produce short-chain fatty acids (like butyrate), which calm inflammation and strengthen your gut lining. Studies show high-fibre diets reduce the risk of colon cancer, cardiovascular disease, and support hormonal balance (Makki et al., Nutrients, 2021; Reynolds et al., Lancet Public Health, 2020).

☀︎Mix Up Your Meals☀︎
A diverse diet = a diverse microbiome. Research from the American Gut Project found people who eat 30+ different plant foods per week have greater microbial diversity, which supports immune health and gut integrity (McDonald et al., mSystems, 2018).

☀︎Soups & Stews Are Your Friends☀︎
When your gut is in “crisis mode” (bloating, loose stools, cramps), soft, cooked foods are easier to digest. Cooking breaks down tough fibres, making nutrients more absorbable and soothing inflammation (De Santis et al., Nutrients, 2015).

☀︎Address Your Stress☀︎
Chronic stress directly affects the gut–brain axis, altering microbiome composition and increasing intestinal permeability (“leaky gut”). Reducing stress through mindfulness, breathwork, or daily movement helps restore balance (Konturek et al., Frontiers in Psychiatry, 2011).

☀︎Get Outside☀︎
Nature feeds your gut too! Exposure to environmental microbes from soil and plants promotes microbial diversity, while sunlight supports circadian rhythm and lowers stress hormones—both key for healthy digestion (Roslund et al., Science Advances, 2020).

Constipation is one of the most common digestive health concerns, affecting nearly 10% of people worldwide. Chronic cons...
11/10/2025

Constipation is one of the most common digestive health concerns, affecting nearly 10% of people worldwide. Chronic constipation can lead to bloating, discomfort, and fatigue, and often impacts overall gut health and quality of life.

For lasting relief, supporting the digestive system naturally is key. Research shows that incorporating fiber-rich, hydrating, whole foods can improve stool consistency, stimulate gut motility, and promote a balanced microbiome.

What’s your favourite of these foods?

Mine are kiwis and flax seeds!

The connection between the gut and brain is stronger than most people realize. After a traumatic brain injury (TBI), the...
11/03/2025

The connection between the gut and brain is stronger than most people realize. After a traumatic brain injury (TBI), the gut-brain axis can become disrupted, affecting digestion, motility, and overall gut health. Damage to the vagus nerve can slow intestinal movement, creating the ideal environment for SIBO (small intestinal bacterial overgrowth) to develop.

Post-injury inflammation, stress hormones, and common recovery medications such as opioids or PPIs can further disturb the microbiome and weaken the gut barrier. This triggers a cycle of neuroinflammation and gut dysbiosis, often showing up as bloating, fatigue, and brain fog.

Supporting the gut after brain trauma involves more than diet alone. It means restoring vagal tone, improving gut motility, and rebuilding microbial balance. True brain healing often begins in the gut. 🧠🌿l

What’s your Witchcore herb?Every witch has a botanical that mirrors her magic. Here are the herbs I think match each ico...
10/27/2025

What’s your Witchcore herb?

Every witch has a botanical that mirrors her magic. Here are the herbs I think match each iconic witch.
Do you remember these witches? Which one feels most like you? Let me know below 🎃🧙🏻‍♀️



Ever wondered what candies are gluten-free for your friends with ? Well, I made it simple with this go-to guide for th...
10/26/2025

Ever wondered what candies are gluten-free for your friends with ? Well, I made it simple with this go-to guide for this Halloween!🎃

Swipe through to see the goodies & make sure to save this list for later!

Can you guess which goodie is my favourite?

Life gets busy - especially during this time of year, so I figured I would share some fall recipe ideas with you all! 🍂🍁...
10/13/2025

Life gets busy - especially during this time of year, so I figured I would share some fall recipe ideas with you all! 🍂🍁🍃

Should I post more recipe ideas?

🍃🍁🍂

Everyone’s sipping matcha lately — but is it just a wellness trend or does it actually do something for your gut? 🍵And o...
10/05/2025

Everyone’s sipping matcha lately — but is it just a wellness trend or does it actually do something for your gut? 🍵

And of course, talking about matcha means I have to tag the matcha queens and

Turns out, matcha might be more than just an aesthetic drink. Studies have shown that it can:
✨ Support beneficial bacteria such as Bifidobacterium and Coprococcus
✨ Promote short-chain fatty acid (SCFA) production. A world of benefits here!
✨ Strengthen tight junction proteins like claudin-1 and occludin, helping protect against “leaky gut”
✨ Reduce gut inflammation through its potent antioxidant EGCG

Gut-Sensitive Girlies: Fall Foods Edition (open me)🍂Fall is the season for cozy, gut-friendly foods that keep you satiat...
10/03/2025

Gut-Sensitive Girlies: Fall Foods Edition (open me)🍂

Fall is the season for cozy, gut-friendly foods that keep you satiated and happy. These food staples not only make you feel warm and cozy, they have many other benefits to help support your immune system and gut microbiota.

Was there anything on this post that you learned?

Why are some immune-boosting botanicals not ideal for those diagnosed with autoimmune conditions (AI)?The simple answer,...
09/30/2025

Why are some immune-boosting botanicals not ideal for those diagnosed with autoimmune conditions (AI)?

The simple answer, because they have the potential to overstimulate the immune system - which, is already overactive in someone with an (AI) condition.

Let’s break it down:
AI diseases have immune systems that have lost their self-tolerance. This means that immune cells such as T- and/or B-cells start to identify normal tissue as foreign.

Immune-stimulating herbs such as astragalus, elderberry, echinacea, and medicinal mushrooms work to boost the immune system response and “wake up.” This increases the activity of white blood cells, macrophages, natural killer cells, and pro-inflammatory cytokines.
For someone with a healthy immune system, these herbs help fight colds and flus faster with, potentially, fewer symptoms.

This adds fuel to the fire - especially because these immune factors are already dysregulated in those with AI conditions. For someone with an AI condition that takes these herbs can have a worsened attack on their tissues. This can trigger flares, heighten inflammation, and add to the mental stress that comes with worsening symptoms.

Should I do a post on what botanicals/supplements are safe for autoimmunity?

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