Newsletter September 2025: 5 Foundations To Get Back To This Fall 🍂
- Dr. Brenda Tapp
- Sep 1
- 6 min read
Dr. Tapp's Thought's
We ended the summer by spending the week camping at Missinaibi Provincial Park. Mike and his parents have gone to this park annually for years, and this year we got to share it with the kids.
This provincial park is like nothing I’ve seen before. It’s 501km long, contains over 215,000 acres and is part of a historical trading route with a river that flows out to James Bay. The Provincial park sits on the 7,000 square km Chapleau Crown Game Reserve. It's the worlds largest game preserve, and I get chills every time I look up these numbers. It’s a very special place.
There’s something about being up north with just the trees, water, and sky that slows everything down. No deadlines. No rushing. No cell service. Just the basics of living.
The kids would spend their days fishing. In the Missinaibi version of “farm to table,” they even learnt how to fillet their first fish, and cook them up for dinner.
We also celebrated my daughter’s second birthday during the trip. Watching her curiosity and joy reminded me how quickly the seasons of life change. It was a chance to pause, reflect, and be grateful for the foundations that carry us through each stage of life.
A big part of what made this trip possible was the kindness of Al Robinson, owner of The Great Canadian RV, who generously lent us a trailer for the week. Last year we attempted tent camping with a little one, and let’s just say it was…memorable. With the remoteness and increased risk of bears, having a trailer from Al meant that we were able to enjoy the beauty of Missinaibi without worry.
I’ve known Al since my last year of high school when I worked for him at Bailey's Bay Resort. I spent my summers in the gatehouse welcome guests and scooping ice cream - even nannying his three daughters. Now 20+ years later, I am still friends with him, his girls, and the other women I worked with in the gatehouse, and I continue to admire his work ethic and his dedication to the RV lifestyle.
I know this isn’t what I typically do in these newsletters, but I want to show my thanks by introducing you to his business. If you’re ever looking to buy a trailer, or a part to fix your own, know that Al and The Great Canadian RV would take great care of you if you chose to use their services.
Coming home from this trip, I couldn’t help but think about how health and strength are important for me and my family to continue doing things that we love, like camping. Just as the trees at Missinaibi draw their strength from root systems upwards of 300-500 years old, your well-being is also anchored by what you can call our own “roots”.
Also known as pillars of health, nutrition, movement, sleep, stress resilience, and hydration may seem simple, but they’re the practices that ground us when life gets busy or uncertain. They help us not just move through change, but grow stronger because of it.
This month, Dr. Shantel Simpson, ND shares her perspective on the 5 pillars of health and offers practical ways you can weave them into your daily life. I know you’ll find her insights both grounding and inspiring as we move into a new season and busy school year.
Recipe:
When life gets busy, it's easy to rely on fast food and quick meals to get you through, however, those aren't always as nutritious as we hope.
Eating healthy when you're tight on time is possible, and we've put together 10 recipes that are either quick or meal prep/freezer friendly so that you always have easy and nourishing foods at your finger tips.
Want more recipes like these? Check out Dr. Tapp Leonard's RecoverWell cookbook. Available at both our Peterborough and Millbrook locations, the RecoverWell cookbook is rooted in Mediterranean style eating and is packed with anti-inflammatory and nutrient dense recipes to fuel your body.
This meal plan is for inspiration and educational purposes only. It is not intended to diagnose or treat any condition. If you feel this approach may benefit you, be sure to discuss it with your healthcare provider.
Clinic News
Relax, Reset, Recharge Webinar Replay:
Just in time for the busy back-to-school & back-to-work season, our registered acupuncturist Courtney Cartmel is sharing tangible tips to help you manage your stress and stay grounded.
(This webinar has already happened but you can watch the replay)
As summer winds down and fall routines begin, it can be a bittersweet time of the year. The kiddos are going back to school (or maybe for the first time!), new jobs begin, and there can be a shift in pace from summer time.
From a health perspective, I love to think of fall as an ideal time to reflect on your health foundation.
This isn’t something that has to wait until New Year’s Day - this is the perfect time to have a fresh start! In naturopathic medicine, we approach wellness through five key pillars that support physical, mental, and emotional resilience. These are more than just lifestyle tips. They are clinically supported components of preventive and restorative care. The 5 pillars include nutrition, movement, sleep, stress resilience, and hydration. I have broken them down below, along with some practical ways of applying them into your routine. I encourage you to treat this section of the newsletter as a self “check in”, and start with one area at a time to work on and be intentional about.
1. Nutrition: Food as Information
What you eat directly affects immune regulation, mood, and inflammation. Research shows diets rich in whole foods, especially vegetables, fibre, healthy fats, and lean proteins are associated with lower rates of chronic disease and improved immune function.
Emphasize seasonal produce (e.g. squash, leafy greens, apples)
Include omega-3 rich foods (like flax, chia, walnuts, or wild salmon) to support cognitive function, mental health support and reduce inflammation
Limit ultra-processed foods, which are linked to metabolic dysfunction and gut dysbiosis
2. Movement: Consistency Over Intensity
Regular physical activity improves cardiovascular health, supports mental well-being, and modulates the immune system. Moderate-intensity exercise is associated with reduced incidence of upper respiratory tract infections, making it a smart strategy for fall.
30 minutes of moderate activity 5 days/week (e.g. walking, stretching, resistance training)
Outdoor movement helps align circadian rhythms and boosts vitamin D synthesis
3. Sleep: Your Built-In Repair System
Quality sleep is essential for cognitive function, immune regulation, and hormonal balance. Adults need 7–9 hours of sleep per night. For school aged children, 9-12 hours of sleep per night is recommended. Poor sleep increases susceptibility to viral infections and contributes to systemic inflammation.
Establish a consistent bedtime, ideally before 10 PM
Limit blue light exposure at least 1 hour before bed
Consider botanicals like valerian or passionflower under professional guidance if additional support is needed
4. Stress Resilience: The Nervous System Reset
Chronic stress is linked to digestive issues, hormone imbalance, immune suppression, and mood disorders. Mind-body practices have strong evidence for reducing cortisol levels and improving mental health outcomes.
Daily mindfulness (e.g. meditation, deep breathing, journaling)
Spend time in nature. Shinrin-yoku (“forest bathing”) is shown to lower stress hormones and enhance mood
Professional support for trauma or burnout may be warranted
5. Hydration & Detoxification Support
Proper hydration supports lymphatic flow, digestion, and cellular function. As temperatures drop, we often forget to drink adequate fluids. Additionally, liver and kidney function, which play central roles in detoxification, benefit from hydration and phytonutrients.
Aim for 2–3L of filtered water daily (adjust based on body weight and activity)
Warm teas (like nettle, ginger, or rooibos) add both hydration and therapeutic benefit
Ensure regular bowel movements and healthy liver function through fibre and supportive botanicals if indicated for you
A Comprehensive Approach to Fall Health
As a naturopathic doctor, I consider not just your symptoms, but how your environment, lifestyle, labs, and unique physiology interact. This season is an invitation to you and your children to recalibrate.
Whether you’re looking to boost immune resilience, optimize energy, or optimize your health to feel your best in general, a comprehensive, individualized care plan can help.
Book your fall wellness assessment to get personalized lab testing, nutritional guidance, and integrative treatment options that work for your life. If you're already working with one of our naturopathic doctors, this new season is the perfect time to check in and adjust your treatment plan as needed.
Dispensary Sales
For a limited time, we’re offering up to 60% off select professional-grade supplements. If you’ve been meaning to restock or try something new, this is a great opportunity to do ( only while supplies last)
Featured Supplements:
Cytomatrix - Greens Matrix 300g
Now $32.40, Reg $81
Signature Supplements - Gut Bug Terminator 1 120 caps
Now $18, Reg $45
NFH - Chromium SAP 60 caps
Now $8.80, Reg $22
Upcoming Clinic Closures: Monday August 25th -September 1st Monday - October 13th
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