At Dalhousie Health & Wellness, we’re thrilled to introduce the newest member of our dedicated team--Jennifer Deprez, a highly skilled psychotherapist committed to helping individuals navigate life's challenges and unlock their true potential. With her compassionate approach and a deep passion for mental well-being, Jennifer is here to help you on your journey toward greater emotional balance and empowerment.

A New Chapter in Your Mental Wellness Journey:
Life can be unpredictable, and sometimes we all need a little extra support to handle the ups and downs. Whether it’s overcoming anxiety, managing stress, or simply wanting to improve your self-esteem. Jennifer Deprez offers a fresh perspective on mental health that is both nurturing and transformative.
Jennifer believes in the power of growth and change. She understands that each person’s journey is unique, and she tailors her approach to meet your individual needs. Her aim is not only to help you find relief from emotional struggles but to empower you to shine and live a more fulfilled life.
Services Offered by Jennifer Deprez:

• Individual Therapy: Gain insights into your thoughts, emotions, and behaviors to improve your mental health.
• Anxiety & Stress Management: Learn strategies to manage overwhelming feelings and create a calmer, more centered life.
• Life Transitions & Personal Growth: Whether it’s a career shift, relationship changes, or a desire to evolve, Jennifer is here to guide you through major life changes with confidence.
• Confidence Building & Self-Esteem: Explore ways to build self-compassion, resilience, and the self-assurance to face any challenge that comes your way.

Why Choose Jennifer Deprez?
Jennifer’s approach is rooted in the belief that everyone has the capacity for growth, transformation, and healing. With a deep understanding of human behavior and a warm, empathic approach, she creates a safe space for clients to explore their feelings, uncover limiting beliefs, and develop healthier coping strategies.
What Sets Us Apart: At Dalhousie Health & Wellness, we are committed to providing a holistic and personalized approach to mental health. Our team of experts works collaboratively to support each individual’s unique journey. Whether you’re facing a specific issue or simply looking to improve your overall mental well-being, we’re here to help.
Book Your Session Today:
If you're ready to begin your journey toward emotional balance, personal growth, and empowerment, Jennifer Deprez is here to guide you every step of the way. We invite you to schedule a consultation with her today and take the first step toward creating the life you deserve. Together, let’s unlock your inner strength and transform your future.
Contact Information: 📞 Phone:289-668-5433
📧 Email: [email protected]
📍 Location: Dalhousie Health & Wellness
At Dalhousie Health & Wellness, we believe that mental health is the foundation of a balanced, vibrant life. With the addition of. Jennifer Deprez to our team, we are excited to continue our mission of providing exceptional care and support to individuals seeking to thrive in all aspects of their lives. Reach out today and take the first step toward healing, growth, and empowerment.

The postpartum period is a time of incredible change, not just for your baby, but for you, too. During this phase, many new mothers report feeling like their bodies are simply not the same as they were before pregnancy. This is perfectly normal, but it’s important to recognize that it doesn’t have to last forever.
Postpartum recovery goes beyond just “getting back to normal.” It’s about healing, reconnecting with your body, and giving yourself the tools to feel strong, aligned, and confident in your new role as a mother.
Why Postpartum Recovery Matters
Taking the time to address postpartum recovery is one of the best things you can do for your long-term health. If neglected, the postpartum body can face persistent issues such as:

• Low back pain
• Pelvic health problems (e.g., pelvic pain, urinary incontinence)
• Weak core
• C-section recovery struggles
• Diastasis Recti

These issues can follow you for years if not properly addressed early on.
The Key Components of Postpartum Care
At the heart of Dr. Meredith Hodges' approach to postpartum recovery are three core pillars:

1. Breathwork: Learning how to connect with your breath can help activate and heal the deep core muscles that support your spine and pelvic floor.
   
2. Core Strengthening: Retraining the core after pregnancy can help stabilize the body, reduce discomfort, and support long-term physical function. This can also prevent future injuries and chronic pain.
   
3. Alignment: Realigning the body after pregnancy is essential for optimal function. Misalignments in the spine and pelvis can lead to a range of health problems, including discomfort, mobility issues, and even emotional stress.
   

How Dr. Meredith Hodges Can Help
Here at Dalhousie Health & Wellness Dr. Meredith specializes in female care and is particularly focused on helping women navigate the postpartum recovery process. She works with women experiencing a variety of issues, including:

• Pelvic pain
• Urinary incontinence
• Low back pain
• C-section recovery
• Diastasis Recti

Her approach combines gentle chiropractic adjustments, breath and core retraining exercises, and personalized guidance to ensure your body heals in a balanced, sustainable way.
Remember: it's never too early or late to start the recovery process. Whether you've just given birth or are months into your recovery journey, Dr. Meredith at Dalhousie Health & Wellness can help you reclaim your strength and get back to feeling like yourself.

At Dalhousie Health & Wellness, we believe in a holistic approach to healthcare—one that takes the whole person into account, not just individual symptoms. That's why we’re excited to introduce you to Dr. Michael Michna, our dedicated naturopath who specializes in both hormonal and digestive health. If you’ve been struggling with issues like hormonal imbalances, weight management, or digestive discomfort, Dr. Michna is here to help you get back to feeling your best.
We asked Dr. Michna about his areas of special interest, and here's what he had to say:
1. Hormonal Health: Restoring BalanceHormonal imbalances are more common than many people realize, especially for those navigating major life transitions such as perimenopause and menopause. These shifts can bring with them a variety of symptoms, including weight gain, fatigue, mood swings, and disrupted sleep. Dr. Michna takes a personalized approach to managing these hormonal changes and supports his patients in restoring balance through naturopathic treatments.
He also focuses on addressing metabolic issues that often arise alongside hormonal imbalances. Whether you’re struggling with unexplained weight gain or difficulty losing weight, Dr. Michna helps you understand the root causes of your metabolic challenges and provides practical, natural solutions.
Key areas of hormonal health that Dr. Michna specializes in:

• Metabolic issues (weight gain/loss)
• Menopause & perimenopause
• Hormonal imbalances
• Thyroid and adrenal health

2. Digestive Health: Getting to the Root CauseDigestive health is at the core of overall wellness, and Dr. Michna is deeply invested in helping his patients address the root causes of digestive discomfort. Conditions like IBS (Irritable Bowel Syndrome), dysbiosis (gut imbalance), and IBD (Inflammatory Bowel Disease) can have a major impact on daily life, often leading to discomfort, fatigue, and frustration.
Dr. Michna works with patients to uncover the underlying causes of their digestive issues and creates customized treatment plans aimed at improving gut health, digestion, and overall well-being. By focusing on diet, lifestyle, and natural supplements, Dr. Michna’s approach helps to bring relief to those struggling with chronic digestive concerns.
Key digestive health issues Dr. Michna addresses include:

• IBS (Irritable Bowel Syndrome)
• Dysbiosis (gut imbalance)
• IBD (Inflammatory Bowel Disease)

A Holistic Approach to WellnessDr. Michna is passionate about providing his patients with the tools they need to live vibrant, healthy lives. By focusing on root causes rather than just masking symptoms, his goal is to empower patients to take control of their health and achieve lasting results. His holistic approach combines the best of naturopathic medicine, including herbal remedies, nutrition, lifestyle changes, and stress management techniques.
Ready to Take the Next Step?If you’re dealing with hormonal or digestive health challenges, Dr. Michna is here to guide you on your journey to wellness. With his extensive training and compassionate approach, he works with you every step of the way to restore balance and help you feel your very best.
Book a consultation with Dr. Michna today, and take the first step toward a healthier, more balanced you.

Feel free to reach out if you have any questions or need more information. Dr. Michna and the team at Dalhousie Health & Wellness are here to support you on your path to optimal health!

At Dalhousie Health & Wellness, we understand that relationships require care, communication, and constant effort. If you and your partner are looking to build a stronger bond and navigate challenges together, couples counselling with Jennifer Deprez, our experienced psychotherapist, may be just what you need.
Jennifer specializes in the Gottman Method, a research-based approach that helps couples improve communication, resolve conflict, and deepen their emotional connection. With decades of research backing this method, it provides couples with effective tools to:

• Build Trust: Develop a strong foundation of trust that allows you to feel safe and supported in the relationship.
• Foster Intimacy: Strengthen your emotional and physical connection with practical strategies for increasing closeness.
• Repair Past Hurts: Address past wounds and misunderstandings, helping you move forward in a healthier, more fulfilling way.
• Improve Communication: Learn the art of listening and responding with empathy to ensure both partners feel heard and valued.

The Gottman Method's structured interventions allow couples to gain deeper insights into their relationship dynamics. Whether you're facing a specific challenge or just want to nurture your relationship, Jennifer is here to guide you toward a more fulfilling partnership.
If you're ready to take the next step in strengthening your relationship, contact us today to book a session with Jennifer Deprez. Together, you can create a shared vision for a happy and resilient future.
Contact us at Dalhousie Health & Wellness to learn more or schedule an appointment!

By Jen Deprez, Psychotherapist at Dalhousie Health and Wellness
We’ve all heard the phrase "you are what you eat," but what does it really mean when we look at how food affects our mental health? While you can’t literally transform into a potato or a piece of chocolate cake, the food choices you make have a profound effect on your emotions, thoughts, and overall well-being.
The Gut-Brain ConnectionThe secret to understanding the relationship between nutrition and mental health lies in a fascinating area of research: the gut-brain axis. This system links your gut (which houses trillions of bacteria, fungi, and viruses) to your brain, influencing everything from mood and emotions to cognitive function. The microbiome in your gut sends signals to your brain that can shape how you feel and think. The foods you eat directly impact the balance of these microorganisms, which in turn affects your mental state.
Food, Microbes, and Mental Well-beingHave you ever felt sleepy after eating a big slice of pizza, or perhaps energized after a smoothie? It’s no coincidence. The microbes in your gut play a significant role in your physical and mental health. Think of the microbiome as the recipe book for your emotional reactions, helping guide the way you feel based on what you put into your body.
Just like the varied ingredients in a recipe come together to create a balanced dish, your gut microbiome is made up of a wide range of microorganisms that work together to regulate your health. Your gut can even act as a defense mechanism, potentially protecting you from a range of psychological issues like anxiety, depression, and ADHD. Studies are increasingly showing the connection between nutrition and mental health, and the results are fascinating.
Diet and Mood: The Importance of Whole FoodsWhile it may be impossible to become a broccoli stalk, a diet rich in whole, nutrient-dense foods like fruits, vegetables, lean proteins, healthy fats, and complex carbs is one of the best ways to support mental clarity and emotional stability. Incorporating foods that are rich in probiotics (like yogurt, kimchi, sauerkraut, and kombucha) can promote a healthy gut microbiome, which fosters a positive interaction between your gut and brain—helping boost your mood.
Just like a high-end car needs premium fuel, your brain thrives on high-quality nutrients. Foods rich in vitamins, minerals, and antioxidants not only support cognitive function but also protect your brain from oxidative stress and inflammation, contributing to overall well-being.
The Role of Serotonin in Mental HealthDid you know that nearly 95% of your body’s serotonin—often called the "happy hormone"—is produced in your gut? Serotonin plays a major role in mood regulation, and maintaining healthy levels is critical to your emotional health. A diet full of nutrient-dense foods supports serotonin production, helping keep your mood stable and your overall mental health on track. On the other hand, diets high in processed foods and sugar can deplete serotonin levels, leaving you feeling sluggish, irritable, and mentally foggy.
Blood Sugar and Mood Swings: A Rollercoaster RideImagine riding a rollercoaster, with your blood sugar levels rising and falling throughout the day. This blood sugar rollercoaster can lead to mood swings, irritability, and energy crashes. Here’s how it works:

• Rising Blood Sugar: This phase often leads to an uplift in mood, heightened concentration, and a sense of well-being, thanks to a surge in serotonin.
• High Blood Sugar: As your blood sugar peaks, you may experience brain fog, fatigue, inflammation, and a general sense of discomfort.
• Falling Blood Sugar: When your blood sugar starts to drop, you might feel anxious, irritable, and mentally unfocused.
• Low Blood Sugar: At the bottom of the rollercoaster, symptoms like shakiness, cravings for sugary foods, irritability, and fatigue can take over.

Maintaining balanced blood sugar levels through nutrient-rich meals can help you avoid these dramatic fluctuations and keep your mood steady.
Traditional vs. Western Diets: Mental Health BenefitsResearch suggests that diets like the Mediterranean or Japanese diets, which emphasize whole foods, vegetables, and healthy fats, may lower the risk of depression by 25-35% compared to the typical Western diet, which is often high in processed and refined foods. These traditional diets focus on foods that support both physical and mental health, while the Western diet, filled with sugars and processed foods, can increase the risk of mood disorders.
Empowering Mental Health through NutritionThe first step toward improving your mental well-being through food is to make sure you’re getting the most nutritional value from your calories. For example, 150 calories from a sugary snack offer little to no nutritional benefit, while the same calories from a piece of fruit or a vegetable provide vitamins, fiber, and antioxidants that support both your body and mind.
Pay attention to how different foods make you feel, mentally and emotionally. Keep a food journal to track what you eat and how it affects your mood, energy levels, and mental clarity. By identifying patterns between your diet and mental health, you can start making more mindful choices.
The Benefits of Clean Eating: A Week Without Processed FoodsOne powerful strategy to boost your mental and physical health is to experiment with "clean eating." For one week, eliminate all processed foods and refined sugars from your diet, and observe the changes in how you feel. Many people report a significant reduction in inflammation, improved energy, and a more stable mood after just one week of clean eating. Afterward, slowly reintroduce foods and note how they affect you.
This exercise can help you become more in tune with your body’s responses to different foods, empowering you to make healthier choices that support both your mind and body.
Conclusion: Nourish Your Mind and BodyThe food you eat holds the power to improve or diminish your energy, mood, and overall well-being. If you truly are what you eat, it’s time to nourish yourself with nutrient-dense foods that support a healthy gut, balanced blood sugar, and optimal mental health. Small changes in your diet can lead to significant improvements in your emotional and physical well-being.
Disclaimer: This article is for informational purposes only and is not a substitute for medical advice. Always consult with your healthcare provider before making any dietary changes.
References:

• Appleton, J. (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative Medicine (Encinitas, Calif.), 17(4), 28–32.
• Ferraris, C., Elli, M., & Tagliabue, A. (2020). Gut Microbiota for Health: How Can Diet Maintain A Healthy Gut Microbiota? Nutrients, 12(11), 3596. https://doi.org/10.3390/nu12113596
• Selhub, E. (2015). Nutritional Psychiatry: Your Brain on Food. Harvard Health Blog, 16(11), 2015.
• Magesh, P. (2022). Food And Mood-The Interplay Between Nutrition, Mood, Brain, And Behavior. IJO-International Journal of Social Science and Humanities Research (ISSN 2811-2466), 5(12), 01-12.

How Self-Compassion Can Transform Your Mental Well-Being
In a society that often prioritizes high self-esteem, there's a growing realization that a gentler, more sustainable approach to mental well-being exists. While self-esteem can be influenced by external validation, self-compassion invites us to embrace our humanity with kindness, understanding, and acceptance, especially in the face of imperfection. At Dalhousie Health and Wellness, we believe that self-compassion offers a path to emotional balance, resilience, and lasting happiness. In this post, we'll explore how self-compassion differs from self-esteem, its profound effects on mental health, and practical ways you can cultivate this transformative mindset.
The Challenge of Self-EsteemFor many, self-esteem has been the ultimate marker of personal well-being. Rooted in external validation—such as achievements, social status, and how we’re perceived by others—self-esteem often fluctuates based on success or failure. When we're praised or achieve something noteworthy, self-esteem rises; when we face criticism or fall short of expectations, it can plummet. This dependency on external measures can create an unstable sense of self-worth, making us vulnerable to feelings of inadequacy or anxiety.
The pursuit of high self-esteem can also encourage constant comparison, which may lead to frustration, low self-worth, or even narcissism. Simply put, the quest for self-esteem can feel like walking on a tightrope, where every setback threatens our sense of self.
The Power of Self-CompassionSelf-compassion, as defined by psychologist Dr. Kristin Neff, offers a healthier alternative. Rather than relying on external praise or validation, self-compassion encourages us to treat ourselves with the same kindness and understanding we would offer a close friend—especially during difficult moments. It consists of three core principles:

• Self-Kindness: Embracing yourself with warmth and care instead of harsh self-criticism.
• Common Humanity: Understanding that mistakes and suffering are part of the shared human experience, which connects us rather than isolates us.
• Mindfulness: A balanced awareness of difficult emotions, neither suppressing them nor exaggerating them.

When you practice self-compassion, you can acknowledge mistakes and setbacks without judgment. Instead of seeing these challenges as evidence of failure, you recognize them as a natural part of being human. You learn to face adversity with resilience, kindness, and an open heart.
Self-Compassion vs. Self-EsteemThe most striking difference between self-compassion and self-esteem lies in how we respond to failure. When faced with criticism or mistakes, someone focused on self-esteem may feel devastated and defensive, potentially damaging their sense of self-worth. On the other hand, someone practicing self-compassion is more likely to accept their flaws and approach setbacks with understanding and empathy.
Imagine a student who receives a low grade. A self-esteem-driven individual might feel personally attacked, which could lead to anger or self-blame. However, a self-compassionate student would acknowledge their disappointment but remember that failure doesn’t define them. Instead of letting their worth be determined by the grade, they would treat themselves with kindness and focus on learning from the experience.
How Self-Compassion Supports Mental HealthThe benefits of self-compassion are well-documented in psychological research, with a growing body of evidence showing that it fosters resilience, emotional well-being, and healthier relationships. Unlike self-esteem, which can be easily swayed by external circumstances, self-compassion offers a more stable foundation for navigating life's ups and downs. Here are some key mental health benefits:

• Reduced Anxiety and Depression: Self-compassion has been linked to lower levels of anxiety and depression by helping individuals cultivate a more balanced, accepting view of themselves.
• Increased Resilience: People who practice self-compassion are better equipped to bounce back from setbacks because they don’t dwell on self-criticism or failure.
• Improved Relationships: Self-compassionate individuals tend to be more empathetic and compassionate toward others, which leads to healthier, more fulfilling relationships.
• Enhanced Motivation: Contrary to the myth that self-criticism boosts motivation, self-compassion fosters intrinsic motivation, helping individuals pursue goals with perseverance and a growth mindset.

Cultivating Self-Compassion in Daily LifeEmbracing self-compassion is not an overnight process, but with consistent practice, it can lead to profound changes in your emotional well-being. Here are some steps to help you begin the journey:

1. Practice Mindfulness: Set aside time each day to observe your thoughts and feelings without judgment. Mindfulness meditation is an effective way to increase awareness and develop a compassionate inner dialogue.
2. Challenge Self-Critical Thoughts: When you catch yourself being self-critical, pause and reframe your thoughts. Ask yourself, “How would I comfort a friend in this situation?” Then extend that same compassion to yourself.
3. Celebrate Your Imperfections: Embrace your mistakes as opportunities for growth. Recognize that nobody is perfect, and that imperfection is part of being human.
4. Treat Yourself with Kindness: Engage in self-care practices that nourish your mind, body, and spirit. Whether it’s through exercise, meditation, or hobbies, make time for activities that promote well-being.
5. Build a Supportive Community: Surround yourself with people who encourage self-compassion and emotional health. Cultivate relationships where you feel safe to be vulnerable and authentic.

Embrace a More Compassionate Future at Dalhousie Health and Wellness, we believe that true well-being comes from within. By embracing self-compassion, you can foster a healthier relationship with yourself and others, ultimately leading to a more resilient and fulfilling life. Self-compassion doesn’t mean you’ll never experience difficulties or setbacks—it simply means you’ll have the strength to face them with kindness, understanding, and the resilience to grow from each experience.
Remember, self-compassion is about being human, not perfect. By choosing compassion over perfection, you lay the foundation for a more peaceful and empowered life.
At Dalhousie Health and Wellness, we’re here to support your mental health journey. If you're looking for guidance in building self-compassion or navigating life's challenges, contact us today to learn more about our services and start your path toward emotional balance.


Jennifer Deprez, Psychotherapist