Dr. Katrina Traikov ND

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Topics: healthy living

What is a Detox?

A detox is a period of time (eg. 10-30 days) where someone ideally attempts 2 things. This is most commonly done in the spring and/or the fall. 1) To give their body a break This can be done in a number of different ways Simplifying the diet Avoiding dietary stressors (eg. caffeine, alcohol, tobacco, processed foods, refined sugars) Completing a short fast or cleanse Ensuring adequate hydration Providing time for rest, relaxation and sleep, fresh air Decreasing one’s exposure to environmental pollutants (eg. personal care products, pesticides) 2) To actively support the body’s ability to detoxify Ensuring the bowels are …

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Stress Management and the Art of Relaxation

The Pembroke Library Presents – Stress Management and the Art of Relaxation with Katrina Traikov NDCome learn about How stress affects us The health benefits of rest and relaxation Simple and effective ways to manage stress and encourage rest and relaxation The value of self-care For more information or to register please contact Simon Hartwig at shartwig@pembrokelibrary.ca or (613) 732-8844

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8 tips to help you get the most out of your summer

Remember that long cold winter we had? Well, it’s time to enjoy all that summer has to offer – and here are eight tips to help you do just that. Whether it’s long days, sunshine, flowers blooming, birds singing, fresh local produce, being outside, outdoor activities like swimming, camping, hiking, walking, picnicking you name it – get out there and enjoy! 1) Take some time out to relax Rest and relaxation is vital to your health. Take time out to relax even if it’s short. Set firm boundaries around this time, and cherish it. 2) Stay hydrated Most people need …

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The importance of healthy digestion

In Chinese medicine, the digestive system is said to be the root of health. It is what allows us to absorb and assimilate the nutrients, fluids, and calories we take in every day and get rid of the waste. Flora – the good bacteria in our gut It’s remarkable, but the bacteria in our gut outnumber the human cells that make up our bodies ten to one! Isn’t that mind blowing? Think of the good bacteria in the gut as a carpet that sits on the wall of our gut. These bugs play the very important role of presenting protein …

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15 Ways to Stop Seasonal Allergies Naturally

Want to stop the sneezing, congestion and itchy, watery eyes? The symptoms of seasonal allergies can be can be annoying or even unbearable. There are many simple and effective therapies that Naturopathic Medicine has to offer. Diet and lifestyle 1) Avoid products that stress or damage the respiratory system like second hand smoke, aerosols, air pollution, and many household cleaners. Click here to access the Environmental Working Group’s Guide to Healthy Cleaning.  2) Purchase a good quality air purifier, especially for your bedroom. 3) Vacuuming, dusting, and washing linens and drapes regularly can help decrease your overall allergen load. 4) Avoid wearing shoes in the house. Most …

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Farm-fresh veggies

Farm-fresh organic veggies can be a great way to connect with farmers in your community, and to incorporate more veggies into your diet. Farm-fresh organic veggies often taste quite different than some of the veggies you may find at the grocery store, and they often contain more nutrients (along with less pesticide residues!!) Originally published in the Valley Naturopath clinic newsletter March 2014.

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The Mediterranean diet in a nutshell

The Mediterranean diet is well researched. It’s linked with many health benefits; including a lower risk of having a heart attack or stroke even without losing any weight! It can also boost your good cholesterol, lower your bad cholesterol and your triglycerides; and help balance your blood sugar. It can also help lower your blood pressure! Let’s take a look at the components of this dietary pattern. 1) Lots of Veggies (and Fruits) Remember the food guide? Picture the fruits and veggies as the foundation, at the bottom of the pyramid. They’re an important part of our health. The Mediterranean diet involves eating 8-10 servings of vegetables and fruits each day. Fresh vegetables and fruits are a great source of antioxidants; as well as vitamins, minerals, water, and …

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Stress management for the holidays

The holidays can be a time of togetherness, giving, receiving, reflection, relaxation, and enjoyment. There can also be a number of stresses and pressures associated with this time of year. These are very individual, and can range from feeling compelled to see everyone, to overindulgence, to an altered routine or challenging family dynamics. 6 Tips to help you get the most out of your holiday experience 1. Nourish yourself If you’ve ever been on a plane, you know they always tell you to put your oxygen mask on before helping anyone else with theirs. There’s a reason for this: it’s …

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19 simple tips for sound sleep, naturally

Good quality sleep is so important for our mental and physical health. It allows our bodies and minds to rest and restore, and it allows our immune system to keep us healthy and strong. These tips can be helpful to promote restful and restorative sleep, but so can discussing any sleep issues with your healthcare provider. 1) Decrease or avoid screen time 2-3 hours before bed eg. cell phones, TV, tablets. Anything with blue light will decrease your melatonin levels – the body’s sleep hormone. Some phones or screens also have a “night mode”. You can also try using daylight bulbs …

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A natural way to heart health

By Katrina Traikov ND Naturopathic Doctor Residents of Renfrew County are more likely to experience heart disease and stroke According to Statistics Canada, residents of Renfrew County are more likely to be overweight or obese, have high blood pressure, smoke, drink, and eat fewer fruits and vegetables when compared to the Ontario average. More of us also experience heart disease and stroke. Recently, a study came out in the Canadian Medical Association Journal comparing routine medical care to routine medical care with naturopathic care for Canada Post workers aged 25-65, at high risk of heart disease. The study lasted for one …

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  • Contact and Payments


    To book an appointment call Renfrew Chiropractic
    at 613-431-7272

    To contact Valley Naturopath call 613-631-0137 or
    Email info@valleynaturopath.ca

    Accepted Payment Methods

    Accepting VISA, Master Card, and Interac

    Naturopathic medicine is covered by most extended health plans (check with your insurance provider for details), or can be claimed as a medical expense on your tax return.

  • Locations


    1035 O'Brien Road #23
    Renfrew, Ontario,
    (out of Renfrew Chiropractic)


    Thursdays 12 pm - 7 pm

    Phone visits available by request.
    Click here to contact us for more information.

    Valley Naturopath is the Ottawa Valley’s choice for personalized alternative, integrative and holistic health solutions. Serving Pembroke, Petawawa, Renfrew, Cobden, Eganville, Killaloe, Barry's Bay and Renfrew County.

  • Request Katrina as a Guest Speaker

    Request Katrina as a guest speaker

    Katrina enjoys speaking on a variety of health topics. Her talks are fun and engaging. From stress management and relaxation, to eating for heart health, to healthy aging, an ounce of prevention is worth a pound of cure! Click here to request Katrina as a guest speaker at your next community group, support group, or office meeting today!

  • Disclaimer


    Any information presented here is provided for educational purposes only and is general in nature. It is not intended to be health advice for any individual. Please speak to your health provider before making any changes – dietary, lifestyle or otherwise - for direct and individualized advice. As information changes constantly, the accuracy and completeness of any information presented here cannot be guaranteed. Access of the information presented is solely at your own risk. It will be assumed that access indemnifies Valley Naturopath and any person involved in the preparation of the information presented here from any and all injury or damage arising from such use.