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Adjunctive Cancer Care Introduction

Adjunctive Cancer Care Introduction

Living with a diagnosis is not an easy feat – one of the most common feelings for both patients and their families is the feeling of helplessness.

Dr. Wendy Zhou , ND

Doctors as teachers can educate patients on their diagnosis and talk about appropriate interventions. However, the time of interaction that patients have with medical doctors is not enough to make them feel like they are in the driver’s seat of their own health. Veering away from the idea of patients playing passive roles in their healing process, naturopathic doctors actively educate and encourage patients to play a more active role in maintaining their health during and after treatment. By spending more time investigating the daily lives of patients, we have a more comprehensive understanding of the root of the symptoms or lifestyle factors that may contribute to symptoms. While pharmaceuticals take away emergent symptoms, it is ultimately changes made to address the root causes of the disease that may sustain the positive changes which we see in patients. Not all naturopaths are trained in dealing with cancer patients. Dr. Wendy Zhou ND has completed a year-long elective on adjunctive cancer care along with a one-year clinical internship in adjunctive cancer care. She can add value by working closely with patients to help them sustain the positive changes in their conditions that medical doctors work so hard to achieve.

A Problem Worth Solving

Estimated 439.2 per 100,000 men and women per year will be diagnosed with cancer. It is predicted that as population ages, more prevalence is likely and the cost of care would be more expensive due to new treatment being adopted as standards of care. Out of those who have a diagnosis of cancer, it is common for people to prematurely terminate their treatment due to inability to tolerate chemotherapy. It is also common for the patient to experience anxiety and depression pre & post-treatment. The limited-time an oncologist may spend with their patient is very limited and often not enough to provide individualized, supportive care that the patients were expecting. Furthermore, cancer care is very complex in both pathophysiology and treatment. It requires a health care practitioner to be very careful, research-focused, and willing to stay on top of the literature to provide the best care available for their patients. Providing supportive options that do not interfere with current treatment is key to providing possible care for patients.

As a naturopathic doctor, we have many tools in our toolbox to provide solutions to current health care problems. Acupuncture, nutritional support, lifestyle advice, herbal stimulations are some examples of modalities we use.

A Naturopathic Solution:

“First, do no harm” – Doctor’s Oath.
Abiding by the oath, I always strive to create treatment plans that:

  • Do not increase the toxicity of conventional therapies
  • Do not reduce the effectiveness of conventional therapies
  • Do not create a false sense of security without evidence provided
  • Remove any obstacles to cure by optimizing lifestyle, diet, stress management, sleep, mental/emotional support
  • Facilitate completing conventional treatment on the right schedule by managing and mitigating the side effects of conventional care
  • Facilitate completing conventional treatment on the right schedule by managing and mitigating the side effects of conventional care
  • Provide advice and support for primary or secondary cancer prevention
  • Prevent or ease the detrimental course of the disease to the best of our abilities
  • Encouraging patients to play a more active role in treating their cancer

Dr. Wendy Zhou , ND has experience treating stress-related illnesses, digestive issues, hormone imbalances, thyroid dysfunction, and autoimmune diseases. She also welcomes cancer patients for naturopathic adjunctive cancer care consultations.

She is available for naturopathic medicine appointments on Tuesdays, Wednesdays, and Saturdays at the Pacific Wellness

Wellness Spring Cleaning

Wellness Spring Cleaning

By Dr. Bianca Drennan, ND

Spring has (finally!) sprung! After a long and dark winter, the sunshine and warmth of spring are a welcome change.

This is a great time of year to do some spring cleaning, both literally and figuratively. Many people use the beginning of spring to do a deep clean of their homes – renovating, clearing out dust bunnies, scrubbing every visible surface and dark corner. But what about spring cleaning your health and wellness routine? This is often neglected, but is a habit we should all make a priority. It is important to check in with yourself and your health to ensure that what you are doing (or not doing) is an effective way to guide you toward optimal long-term wellness. Below I have outlined some areas of your health that you can check-in on this season.


Is your diet serving you? Is it giving you energy and life? Have you been eating the same foods or following the same “diet” for years? Do you need to lose weight? Do you need to gain weight? Do you know where your food comes from? Could you be doing better? The way you eat should reflect what your body needs to perform optimally. It is easy to get stuck in a rut or consistently make less than ideal choices. There is a lot of good and bad nutrition information out there, which can lead to a lot of confusion and potentially poor choices for you. If you think you might need some guidance on how and what to eat, make an appointment with me, your Naturopathic Doctor. I can help you weed out what is true and false, and simplify your diet to suit your lifestyle and your needs.


Have you been taking the same supplement for years? Have you considered that you might need supplements in the first place? Do you have a collection of supplements gathering dust at the back of your cupboard? Have you checked the expiry date on your supplement bottles? Are you taking them as prescribed? Have you fallen off the wagon with your supplement regime? Our supplement needs change over time due to age, changes in life circumstances, fluctuating stress levels, changing seasons, illness, and changes in diet. If you have been taking a supplement for a long time but cannot remember anymore why you were taking it or if it is having any effect, then it might be time to update your regime. Supplements should be in addition to a good diet, not instead of. It is important that they are taken at the right time, in the right dose, and the right formulation to ensure safety and efficacy. I highly recommend that before you start any supplement, regardless of how safe you may think it is, to consult a Naturopathic Doctor. Natural does not always equal safe, and supplements often interact with pharmaceutical medications which could be dangerous.


Are you seeing results with your exercise routine? Have you been performing the same exercises since you saw that trainer way back when? Have you plateaued? Are you paying for a gym membership that you never use? Do you have the proper fitness gear to support your workouts? Do you make time to exercise? Is exercise something you always say that you will do later? Later is now. Movement, of any kind, is an essential component of long-term health and wellness. Our bodies and muscles adapt to movement, which is why it is important to switch up your exercise routine to “shock” the body. Otherwise, your body will get lazy and find easier ways to do things, which inhibits change and progression. The most effective way to maintain an exercise routine is to find something you enjoy doing. This increases the likelihood that you will follow through with your exercise goals, which is more sustainable. If you hate running, there is no point on deciding to run 3 times per week. It is a lot easier to make an excuse not to exercise when it is something you do not enjoy. Although there are some exercises that are more effective for certain conditions, the most effective exercise is one that you will do consistently and regularly.

Overall Goals

What are your goals for this year? What were your goals last year? How many of them did you accomplish? What prevented you from succeeding? What allowed you to succeed? Is there an aspect of your health that needs to be addressed? Do you need help with achieving your goals? Goals are often made in January, but I believe it is important to re-evaluate your goals on a regular basis – especially when it comes to your health. Your goals now are unlikely the same as they were a year, 2 years, or 4 years ago. If they are, then it is important to understand why they have not been tackled. I ask every patient on their first visit what their goals are for meeting with me, and what their goals in life might be in general. This allows me to target my treatment plans and re-assess how close we are to achieving them over time. I encourage you to do the same with yourself, or with me. Goals are a great way to break down the bigger things, and they are effective at monitoring progress.

Dr. Bianca Drennan ND, provides nutritional consulting and naturopathic medicine services at Pacific Wellness and is available for appointments four days a week.  If you would like to detoxify and trim your body, improve your lifestyle or address certain health concerns please call us at 416-929-6958 or submit your online appointment request to arrange your initial appointment.  The naturopathic appointments are covered by most employee benefits.   

Naturopathic Medicine for Cold and Flu Season

Naturopathic Medicine for Cold and Flu Season

When you have a cold or flu, you know how miserable it can make you feel. Typical flu symptoms include aches and pains, fever, and fatigue. A cold may cause nasal congestion, coughing, and a sore throat.

How to Tell the Difference Between a Cold and Flu

Sometimes it can be difficult to tell the difference between a cold and the flu as symptoms may overlap. For example, both colds and the flu may cause muscle aches, headache, and fatigue. But there are some differences.

Usually, a cold can occur gradually over the course of a few days while the flu has a more sudden and abrupt onset accompanied by more severe symptoms found with the common cold. The duration of the illness also varies. Cold symptoms may last about a week, whereas, certain flu symptoms, such as fatigue, can persist for up to two weeks.

Traditional Cold and Flu Treatments and Side Effects

Whether you have a cold or flu, you want quick relief. Since both infections are caused by a virus, they are not treated with antibiotics. If it’s confirmed you have the flu, antiviral medication may help decrease the duration of the flu. But antiviral meds can cause side effects including nausea, diarrhea, and headache.

When it comes to the common cold, treatment options include decongestants and over-the-counter pain reducers. But they too can have undesirable side effects, such as increased heart rate, dry mouth, and headache.

Naturopathic Medicine and Remedies for Cold and Flu

Fortunately, you have other options to treat common symptoms of a cold and flu. Natural healing remedies has been used for hundreds of years to treat everything from pain to chest congestion, which can be helpful in providing relief for cold and flu symptoms.

Natural healing remedies used by naturopathic practitioners can include herbs, vitamins, and minerals along with botanical medicine. These can be beneficial for a cold or the flu in several ways. For instance, natural remedies may soothe irritated nasal passages that can occur with a cold. Naturopathic medicine may also relax the muscles of the upper airway to decrease cough. Certain vitamins and minerals may play a role in boosting the immune system to fight infections that cause colds and the flu.

RELATED: Traditional Chinese Medicine Principles for Preventing Common Cold and Flu

Treating Symptoms

Symptoms of a cold or flu can last for several days or longer. The severity of symptoms can also vary. Several naturopathic remedies can treat the following symptoms:


Nasal and chest congestion are common symptoms of a cold. A clogged nose can make you miserable and may last several days. Naturopathic remedies may help ease symptoms. Consider the following:

Cinnamon: Cinnamon can be helpful to decrease congestion and help you breathe easier. It also has antibacterial properties, which may help prevent secondary bacterial infections. Try adding ground cinnamon to hot tea the next time you have a cold.

Eucalyptus: To alleviate congestion naturally, consider using eucalyptus. Eucalyptus oil is often an ingredient in chest rubs for colds. Place a few drops of eucalyptus oil in hot water and breathe in the stream to open your nasal passages.

Sore Throat

Sore throat is a common symptom that accompanies the cold or flu. A sore throat can also be a sign of something more serious including strep throat. So, if symptoms persist or are accompanied by a fever, see your healthcare practitioner. The following remedies may decrease sore throat pain:

  • Marshmallow: To ease the discomfort naturally, try marshmallow, which may decrease inflamed mucous membranes. Before you eat a bag of marshmallows, drinking marshmallow root tea is more effective for a sore throat.
  • Slippery elm bark: Slippery elm bark powder can be an effective treatment for a sore throat. Mix a tablespoon of powder with a tablespoon of honey to ease throat pain.

Cold and flu symptoms often include a cough. Coughing can not only be annoying, it can also prevent you from getting to sleep. The following natural remedies may help:

  • Plantain Leaf: Studies have indicated that plantain leaf may be helpful to treat a cough. For example, a clinical trial in Bulgaria showed the plantain leaf may decrease coughing due to chronic bronchitis. German Commission E (the German equivalent of the Food and Drug Administration) approved the internal use of plantain leaves to ease coughs.
  • Honeysuckle: Honeysuckle is an anti-inflammatory and can decrease irritation and coughing. It may also reduce a sore throat. Try brewing a tea with honeysuckle at the first signs of a cough.
Antiviral Botanicals

Antiviral botanicals are herbs used to treat viral infections. Certain herbs may have anti-viral properties that decrease symptoms or the duration of an illness. Consider the following:

  • Elderberry: Elderberry may contain properties that decrease viral activity and prevent it from entering the cells and reproducing. It also contains vitamins A and C, which may give a boost to the immune system to help you fight infection.
  • Echinacea: Echinacea contains polysaccharides, which may improve the body’s ability to fight infection.
Immune System Check-Up

Immune System Check-Up

Happy New Year and Welcome to 2018!

The holidays are an opportunity to reconnect with loved ones, but they can also make you feel like you need some serious recovery and “me” time.

By Bianca Drennan, ND, Toronto Naturopathic Doctor 

December brings parties, irregular and poor eating behaviors, lack of sleep, excess alcohol, and a constant “go go go” feeling. Combine these with a lack of sunlight and cold temperatures and you have a recipe for feeling less than your best. A lot of people choose January to change their habits in order to feel better – diet, detox, exercise, etc. Although these are all great intentions to start off the new year, we often overlook a huge component to why we feel so run down – our immune systems.

Immunity is not as “sexy” as detoxification this time of year, but it should be. If you’re feeling run down, burnt out, foggy, low, sick, and have an overall feeling of unwell, your immune system likely needs a reboot. The crammed schedules and irregular routines of the holidays takes a significant toll on your body’s immune system and can deplete its resources that help you fight infection, stay energized, and keep you strong and healthy. With a compromised immune system, you’re more susceptible to illness, chronic disease, fatigue, and irregular moods. Thankfully, there are many ways to support your immune system through diet, supplementation, and behavioral modifications. Below I have listed some of my favorite and most effective ways to get your immune system back on track and you feeling like your best self.

  • Ensure adequate protein at every meal and snack – protein is essential for the building blocks of our immune systems. They help form the backbone of antibodies and disease-fighting signals.
  • Eat more mushrooms – fresh or dried, raw or cooked, encapsulated or powdered, mushrooms contain fantastic immune-modulating properties, as well as serving as a source of plant protein.
  • Reducing or eliminating refined and added sugar – sugar is the enemy of overall good health, but it especially dampens the immune system, making it less able to do its job.
  • Incorporate adaptogens like maca – adaptogens such as maca help the body cope with stresses and changes to your system, and also improve energy and hormone function. I prefer maca in its powder form versus a capsule.
  • Immunity-based herbal tinctures containing Echinacea or Astragalus – these immune-supportive herbs are fantastically powerful. Echinacea is best taken while feeling sick as it is immune-stimulating, whereas Astragalus is best taken when not actively ill as it acts more as an immune booster. You do not want to take an immune booster while sick.
  • Take the sunshine vitamin, Vitamin D – in it’s active form (D3), Vitamin D helps support the immune system, improve mood, ease the transition to less daylight, and regulate hormones. Most of us in the Northern Hemisphere lack Vitamin D in the winter, and often all year, and therefore we require supplementation via gel capsule or liquid. It is incredibly difficult to get adequate Vitamin D through diet alone.
  • Improve your gut health with probiotics – probiotics are key to supporting gut health and your microbial flora which is where a lot of the immune system originates. Kombucha, sauerkraut, and kimchi are great food sources. I recommend these foods in addition to a high-quality supplement in order to reap the most benefit.
  • Exercise in a gym or get outside – exercise, even when run down, will help improve energy, stimulate blood flow and oxygenation to the brain and muscles, build lean body mass, and improve resilience to illness. Whether you do it inside or outside (exercising outside has been shown to even further enhance immunity), get moving!
  • Get adequate sleep – sleep is when our body system enter a recovery phase, including the immune system. It is when all of the good things you’ve done for yourself have an opportunity to really take effect. This is especially necessary after a month of sleep deprivation. Aim for 6-8 hours per night.
  • Incorporate contrast showers daily – doing a series of hot and cold cycles at the end of your shower is a form of hydrotherapy treatment. This is similar to when you go to a spa and do a cold plunge after a sauna treatment. Alternating hot and cold has been shown to stimulate components of the immune system (white blood cells) and improve energy. Always remember to end on cold.

Always consult a health care professional, such as a Naturopathic Doctor before drastically changing your diet or taking any natural (or pharmaceutical) supplements to ensure safety, efficacy, and proper dosing. Some of the above-listed recommendations require a Naturopathic Doctor to safely and appropriately dose, and should not be self-prescribed in order to reduce the risk of side effects and ensure effectiveness.

Dr. Bianca Drennan ND, provides nutritional consulting and naturopathic medicine services at Pacific Wellness and is available for appointments four days a week.  If you would like to detoxify and trim your body, improve your lifestyle or address certain health concerns please call us at 416-929-6958 or submit your online appointment request to arrange your initial appointment.  The naturopathic appointments are covered by most employee benefits.

Supplements for Everyday

Supplements for Everyday

Just like there are staple foods to keep around your home to make healthy eating simpler, there are also supplements to always have on hand to support your healthy lifestyle.

By Dr. Bianca Drennan, ND

I call these “supplements for every day,” and they are for almost anyone. I often get asked what supplements are good for “overall” health and what are the things people should take on a daily basis. While I always use diet and lifestyle as my first and least invasive intervention with patients, there are certain nutrients and functional foods that are challenging to obtain in our diets, especially in the amounts needed to achieve a therapeutic effect. I am not the kind of Naturopathic Doctor that is going to prescribe numerous supplements, all providing a different action and benefit (unless absolutely needed). Rather, whenever I prescribe a supplement to a patient, I aim for things that are multipurpose and as a result have multiple benefits. This increases compliance long-term (which is what produces results), in addition to being much more cost-effective for the patient. Naturopathic medicine often gets a bad rap for being expensive because many people are prescribed a myriad of supplements that are never covered by health plans. I am also a firm believer that health does not need to be complicated, and some of the greatest benefits come from the simplest of interventions. However,  there are certain situations and conditions that do require more extensive supplementation, and that is okay too. Below is a list and brief description of some of my favourite supplements that nearly all my patients are on, and ones that I even take myself. Depending on your individual needs, you may require more than the “supplements for every day.” Before beginning any supplement, consult your Naturopathic Doctor to discuss brand and dosage information, as well as potential side effects.

Fish Oil

Fish oil is an excellent source of omega-3 fatty acids which have been studied to be important for a multitude of conditions. I love fish oil because there are several benefits and you can read them all in one supplement. Although there are dietary sources of omega-3 fatty acids (salmon, anchovies, mackerel, walnuts, flaxseeds, eggs, hemp, chia), it is very difficult and nearly impossible to consume the amount that a supplement would contain. Fish oil has demonstrated benefit for heart health, brain function, memory, acne, eczema, psoriasis, depression, anxiety, hormonal imbalances – the list goes on. It is difficult to find a reason not to take it! Fish oil can be purchased in capsule or liquid form. I encourage you to buy a high-quality fish oil due to potential contamination and oxidation that is often found in generic brands. If purchasing the capsule form, be sure that the bottle is opaque or dark brown rather than clear, and store it in a dark place unrefrigerated. Exposure to light and heat can spoil the fish oil, and refrigeration causes a breakdown of the gel capsule lining which then exposes the oil to air. If purchasing the liquid form, the oil should again be in a dark container, but in this case, it should be stored in the fridge. Fish oil is a mild blood thinner, therefore those that are taking an anticoagulant should have their clotting factors checked to ensure safe and effective treatment.

Vitamin D

Like fish oil, vitamin D has an incredible number of benefits ranging from cancer prevention and treatment, mood balancing, hormone balancing, and immune-modulating. Those who live in northern climates are at risk for vitamin D deficiency or insufficiency due to the lack of sunlight. Vitamin D is synthesized through the skin via sunlight (approximated 15 minutes in the sun). However, many people in northern climates experience a lack of sun exposure, especially in the winter months. This lack of vitamin D is often related to many people’s low moods during those months. In addition, it is becoming more common in research to recommend protecting ourselves from the damaging effects of sun exposure, which has led people to use more sunscreen than in the past. This blocks UV absorption and inhibits vitamin D production. Therefore, it may not only be important to supplement with vitamin D in the winter, but also in the summer. Vitamin D comes in many forms – tablets, gel caps, and drops are the most common. I tend to tell patients to stay away from the tablet form as it is not properly absorbed. Vitamin D is a fat-soluble vitamin and is, therefore, best absorbed when consumed in a fatty medium. This is why gel caps and drops are better options. Store in a dark place unrefrigerated.


Probiotics are the new kid on the block. They have been around forever, but research is beginning to unveil more and more benefits of probiotics. Probiotics are filled with beneficial gut bacteria, which is difficult to obtain in the diet. Fermented foods such as kombucha, sauerkraut, and kimchi are sources of probiotic bacteria. I often prescribe probiotics to patients who experience a lot of gas and bloating throughout the day and overall digestive dysfunction. Probiotics are incredibly effective at reducing these symptoms which are common in many people. I also use them frequently for patients who have just taken antibiotics or who have a history of frequent antibiotic use. Antibiotics are effective at killing “bad” bacteria, but unfortunately, also wipe out our “good bacteria.” This can lead to many side effects, which is why probiotic supplementation is essential. Probiotics are also effective for mood stabilization, immune regulation, skin conditions, and yeast infections. Promoting healthy gut bacteria is becoming one of the most essential ways to achieve long-term health. Our gut bacteria is linked to a number of systemic functions and is not restricted to digestion. As with fish oil, it is important to buy a high-quality brand. Probiotics are live bacteria, and therefore proper transport and treatment of these bacteria are essential in order for you to end up with a product that contains what the bottle says. Many generic brands do not transport or store them properly, which kills many of the bacteria. In addition, lower quality brands do not perform quality testing to ensure that the product you are purchasing is in fact up to par. Sometimes it is important to spend a little more in order to achieve a therapeutic effect. Be sure to purchase a multi-strain probiotic to reap the most benefit unless otherwise directed by your Naturopathic Doctor, and store them in the fridge.

Dr. Bianca Drennan ND, provides nutritional consulting and naturopathic medicine services at Pacific Wellness and is available for appointments four days a week.  If you would like to detoxify and trim your body, improve your lifestyle or address certain health concerns please call us at 416-929-6958 or submit your online appointment request to arrange your initial appointment.  The naturopathic appointments are covered by most employee benefits.

Increasing Energy Naturally

Increasing Energy Naturally

by Naturopath Toronto

One of the most common health complaints adults have is a lack of energy.

Everyone occasionally feels a little sluggish. A poor night’s sleep or too much work can leave you dragging from time to time. But for some people, fatigue is a constant companion.

Whether your energy dips mid-afternoon or you feel tired all the time, low energy is a chronic problem for millions of people. Although there are all sorts of energy drinks, bars, and supplements on the market, boosting your energy naturally is your best bet.

Common Energy Zappers  

If you seem to have lost the pep in your step, there could be several reasons, as many factors can contribute to low energy. For example, stress is a common energy zapper. If you’re worried about something, it consumes a lot of your energy, which leaves you with less get up and go.

You might also just have too much on your plate. If you have a million and one things to do, it can leave you exhausted.

There is also a simple reason you may feel drained most of the time, such as poor sleep. This can be a common cause of fatigue. Your body needs rest to recharge. If you’re not getting the rest you need, it’s no wonder you don’t have any energy.

When Fatigue is Something More

An occasional low energy day is probably nothing to worry about. If you can pinpoint the cause, such as not enough sleep or stress, you might be able to make the needed changes.

But if you seem to be fatigued most of the time and you don’t know why it could be a sign of something more serious. Fatigue can be a symptom of the following medical conditions:

Treating Fatigue and Low Energy Naturally

Fatigue and low energy can have several consequences. Low energy can reduce job productivity, interfere with relationships, and decrease your quality of life.

If there is a medical reason for low energy, it’s important to determine the underlying cause. Many times, treating the medical problem will decrease fatigue, so your energy levels can return to normal.

In addition to treating any medical problems causing fatigue, there are several other things you can do to boost your energy level. Consider some of the following natural energy remedies:

Develop good sleep habits: It may seem like a no-brainer that lack of sleep and fatigue go hand in hand. But it’s not just the number of hours of sleep you get. It’s also the quality of sleep.

If your sleep is restless, it might not be restorative, which means you may not feel refreshed in the morning. Developing good sleep habits can help. For example, try to go to bed and wake the same time each night even on weekends. Maintaining the same sleep schedule helps your body develop a natural sleep pattern.

It’s also a good idea to limit caffeine, naps, and anything that may interfere with falling asleep at bedtime. Also, make sure you are giving yourself time to unwind before bed. Checking your email, Facebook, or Instagram doesn’t count as downtime. In fact, too much screen time right before bed may be bad for your sleep. The light from your devices tricks your brain into thinking it’s daytime. Consider relaxing activities before bed, such as meditation, deep breathing, or listening to music.

Improve nutrition: Nutrition can play a big role in your energy level. Nutritional counseling can help you determine which nutrients you need to increase energy. Some general suggestions include decreasing simple carbs, such as sweets, bread, and chips. Simple carbs may initially give you an energy boost when your blood sugar rises, but you’ll also experience an energy crash as your blood sugar drops. Avoid the crash and burn effect by eating complex carbs, such as nuts, whole grains, and legumes.

It’s also helpful to add foods rich in the B vitamins. The B vitamins help your body’s blood and nerve cells function properly. Vitamin B also prevents a certain type of anemia. Foods high in vitamin B include fortified cereals, eggs, and fish.

Make sure you are also drinking enough water. Dehydration can cause low energy. Many people don’t even realize they are mildly dehydrated. The exact amount of water you need may vary based on age, activity level, and body size.

Get regular exercise: If you’re tired, it may seem contradictory to exercise. But getting regular exercise can increase your energy level. Regular exercise can increase stamina, endurance, and strength.

Being consistent with your exercise routine matters more than the type of exercise you perform. The Centers for Disease Control and Prevention recommends adults get about 30 minutes of cardio exercise on most days of the week. So, lace up your shoes and hit the gym, track or bike lane.