Iron Is Essential to Your Wellbeing: Are you Getting Enough?

Iron is an essential mineral that helps maintain many vital functions in the body. This includes the production of hemoglobin, a protein in red blood cells that helps transport oxygen throughout the body. Consuming enough iron is important. Without it, your body will struggle to produce enough healthy red blood cells. Iron levels impact many aspects of your health, including:

• Energy

• Ability to focus

• Gastrointestinal health

• Your immune system

• Regulation of body temperature

• Skin, hair, and nails

Heme vs. Non-Heme Iron

Dietary iron comes in two forms - heme and non-heme. Heme iron is only found in animal proteins such as meat, poultry, and seafood. Heme iron is more easily absorbed into the body and is thus a significant source of dietary iron for many. 

By contrast, non-heme iron is present in plant-based foods such as grains, beans, vegetables, nuts, and seeds. It is also present in dairy and eggs. The body processes non-heme iron differently and has to alter non-heme iron to absorb it fully. This means that a lower percentage of non-heme iron is absorbed.

Iron Deficiency is Common: Know The Symptoms

Ideally, there is a healthy balance between the supply of iron through the diet and the body’s demand for iron. However, if demand outweighs supply, the body starts to use up iron stored in the liver, which can lead to iron deficiency. When the body has used the iron up, it cannot produce more hemoglobin. This condition is called iron deficiency anemia.

Iron deficiency is very common. Symptoms of iron deficiency include:

• Fatigue

• Shortness of breath

• Cold hands or feet

• Lightheadedness or dizziness, particularly when standing up quickly

• Pale or sallow skin, nails, or gums

• Headache

• Irregular heartbeat

• Unexplained irrational cravings - the desire to consume things like ice or paper is a sign of anemia

• A sore or swollen tongue

• Hair loss

• Restless legs

• Unexplained itchiness

Who is more likely to suffer from iron deficiency?

Certain demographics are more likely to deal with iron deficiency than others. 

• Women of childbearing age are especially at risk, because their bodies use and require a great deal of iron during menstruation, pregnancy and breastfeeding. Women with fibroids or other conditions that cause heavy periods are at increased risk.

• Young people undergoing puberty are also disposed to iron deficiency since rapid growth necessitates a higher intake.

• Vegetarians or vegans also tend to be at a greater risk for iron deficiency, since their diets often exclusively contain non-heme iron which is absorbed less easily than the heme iron found in meats.

• Iron deficiency is also commonly present in people who have recently undergone major surgery or physical trauma, and in those with gastrointestinal disorders such as Crohn's.

• Some studies have found that people dealing with a lot of stress are at higher risk of anemia.

• High-level athletes or people who exercise a lot also have a higher risk. Because iron deficiency impacts athletic performance, athletes must pay close attention to their iron levels.

• Regular blood donors should monitor their iron levels and work with their healthcare practitioner to work out a donation schedule that works for them.

• People who abuse alcohol can deplete their iron levels, in part because alcohol can inhibit the body’s ability to absorb iron.

Preventing Iron Deficiency

If you fit into one of these categories, or if you are generally concerned about your iron levels, do not fret. There are simple steps you can take to increase your iron absorption and ensure you are feeling your best.

Ultimately, it is important to consume foods that contain iron, as your body does not produce the nutrient on its own.  Add these iron-rich foods into your diet to prevent/treat iron deficiency:

• Red meat is known to be the most easily accessible source of heme iron. It also contains B vitamins and quality protein.

• Fish also contains numerous health benefits, including being high in iron. The omega 3 fatty acids found in fish like salmon, tuna, and haddock are great for brain health. And just one serving of canned tuna can provide 8% of your daily value of iron.

• Turkey is another healthy source of iron. It also is a great source of protein. Dark turkey meat tends to contain more iron than white, with a 3.5 ounce portion containing 8% of the daily value.

• Shellfish, particularly clams, mussels, and oysters, are good sources of heme-iron.

For vegetarians:

• Spinach is a great source of non-heme iron for vegetarians; 100 grams of raw spinach provides 15% of your daily value.

• Legumes are another nutrient-packed option for vegetarians trying to increase their iron intake. Black beans, kidney beans, and lentils can all help raise iron levels.

• Pumpkin seeds are an easy snack and a great source of non-heme iron. A one-ounce serving contains 14% of your daily value of iron.

• Tofu is a popular staple in vegetarian diets and happens to provide 3.4 mg of iron in a half-cup serving. This amounts to 19% of your daily value.

Vitamin C helps your body to absorb iron. Including a source of Vitamin C, like broccoli,  with your iron-rich meal will help maintain iron levels. Beta carotene, which is found in brightly colored produce like peppers, carrots, and apricots, can also boost absorption. 

You should also examine your diet for foods and drinks that can lower iron levels, including coffee, tea, many sodas, alcohol and some dairy products.

Treating Iron Deficiency

Identifying the causes of iron deficiency is the first line of defence. From there, increasing the iron consumption in your daily diet is an important next step. 

Depending on your iron levels and diet, supplements may also be necessary, but it’s important to work with a healthcare practitioner. Too much iron can be harmful to your health, so you need to find the right levels for you. As well, many people find iron supplements can lead to an upset stomach and constipation, so you may have to make dietary changes at the same time. 

Iron deficiency can cause serious complications for your health if left untreated, so it is important to get a proper assessment of your iron levels and create a treatment plan to help raise them. Let me know if you need help addressing iron deficiency - I’m here to help!

Sources

Wei C, Zhou J, Huang X, Li M. Effects of psychological stress on serum iron and erythropoiesis. Int J Hematol. 2008 Jul;88(1):52-56. doi: 10.1007/s12185-008-0105-4. Epub 2008 Jun 11. PMID: 18543064. 

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U.S. Department of Agriculture, Food data central 

Carmen Lúcia de Almeida SantosI, II; Marco AkermanIII; Odival FaccendaIV; Lourdes Conceição MartinsV; Lígia de Fátima Nóbrega Reato,, Iron defici,  2012/01/01

Food Intolerances Are Becoming More Common: What You Need To Know

A growing number of people suffer from food sensitivities - by some estimates, more than one in five people experience uncomfortable symptoms after eating certain foods. Yet, despite their prevalence, many of us don’t realize we have a food sensitivity. Instead, we assume the common symptoms, like bloating, fatigue and “brain fog,” are just normal results of our busy lives.

It doesn’t have to be that way. Many patients tell me that they are surprised by a remarkable improvement in their quality of life after identifying and eliminating dietary triggers. 

Symptoms of Food Sensitivities

Simply put, when you have a food sensitivity or intolerance, your gut doesn’t produce the right enzymes to digest a certain food or group of food. As a result, you can experience wide range of symptoms like:

• Acid reflux

• Bloating

• Diarrhea

• Unexplained fatigue and brain fog

• Pain in the abdomen

• Problems with rashes and skin redness

• Headaches

• Sinus issues

These symptoms can appear shortly after eating the food, and shockingly as many as several days later. Whether or not you react to a food can also vary by how much of it you eat, and even the circumstances around your meal time. Some people find they react more when they are stressed and eating on the go, for example.

Food Sensitivity, Intolerance, Allergy or Disease?

It’s important to distinguish between food sensitivities, food intolerances, food allergies, and diseases that can be triggered by certain foods.

Food sensitivities and food intolerances are similar. Sensitivities may cause inflammation in the body and result in fatigue, bloating and even headaches up to 48 hours after consuming the offending food.

Intolerances are characterized by the body lacking proper chemicals or enzymes to digest a food properly. Digestive upsets are common after consuming a food one is intolerant to. Sensitivities and intolerances can often be pinpointed in order to avoid symptoms caused by ingestion of certain foods or food additives. Working with a practitioner is recommended - I can help!

A food allergy is an issue rooted within the immune system. An allergic reaction happens when your immune system mistakenly perceives something in a food as a threat, and produces antibodies in an attempt to fend off the threat. Food allergies are typically diagnosed at a young age and these foods should be avoided.

A disease such as celiac disease also originates in the immune system. Celiac disease causes the body to fight against gluten in a manner so strong that the lining of the small intestine is damaged, so the symptoms are typically more severe than that of food intolerances. As well, celiac disease differs from a wheat allergy because a wheat allergy is triggered by proteins in wheat, while celiac disease is a reaction to proteins in gluten. 

Common Food Sensitivities and Intolerances

Here are the most common food intolerances experienced today:

Lactose intolerance

People who are lactose intolerant lack the enzyme lactase, so they can’t break down the lactose found in dairy products. This is the most common food intolerance, and it’s often characterized by indigestion and bloating. Several tests can determine if you are lactose intolerant. People who are lactose intolerant should avoid all foods containing dairy, although some are able to consume aged cheese or fermented products like kefir without difficulty. Fortunately, many great dairy substitutes are available today. 

Gluten intolerance 

If you experience symptoms after eating gluten, but tests confirm you don’t have a gluten allergy or celiac disease, you could be suffering from a gluten intolerance or non-celiac gluten sensitivity. Gluten is found in grains such as wheat, rye, kamut, couscous, and barley. 
People who can’t tolerate gluten also need to be aware of hidden sources. Soy sauce, many vegetarian meat substitutes, granola bars, beer, and even processed cheeses can contain gluten, so it’s important to read food labels carefully.

In recent years, scientists have theorized that it may be glyphosate, a commonly used weed killer sprayed on crops, that many are reacting to and not gluten itself. Although research is ongoing, anecdotal evidence shows many people who experience gluten intolerance in North America can tolerate eating bread and pasta while abroad in Europe and other countries that have banned the use of glyphosate.

Eggs
Eggs are one of the most common food sensitivities. Symptoms include eczema, itchy skin, nausea and bloating. For most, egg whites are more likely to be reactive than egg yolks.

Corn

Corn is a common food sensitivity that can also lead to chronic symptoms like fatigue, brain fog, bloating, irritable bowel symptoms, headaches, joint pain and more. Corn is a common ingredient in many processed foods so it’s important to keep an eye out for it if you are experiencing symptoms of sensitivity.

Soy
Soy protein is a common food allergy and sensitivity which may lead to headaches, joint pain, acne, eczema and more. Fermentation helps to break down soy protein, therefore fermented soy products like miso and tempeh may be better tolerated by some.

FODMAPs

FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols” That’s basically a scientific way of saying foods that cause gas. These carbohydrates aren’t absorbed well by the small intestine. When they arrive at the large intestine, bacteria break them down and form gas, which in turn leads to uncomfortable digestive symptoms. 
Avoiding FODMAPs can be tricky to navigate since they are found in a variety of food groups. Some common FODMAP foods include apples, bread, many kinds of beans, some cheeses, garlic, onions, and many milk products. Once you have determined which foods are triggers, however, it’s certainly possible to have a well-balanced diet. 

Caffeine
Researchers say many people can drink up to five cups of coffee a day without experiencing negative effects or getting that over-caffeinated, jittery feeling. For people with a caffeine intolerance, however, those signs appear with just a small amount of caffeine, leading to heart palpitations, anxiety, and insomnia. Some evidence suggests caffeine intolerance has a genetic component. 

Sulfites

Sulfites are chemicals found naturally in some foods, such as salmon, lettuce, and tomatoes. They’re also commonly used as preservatives for many common foods, including baked goods, dried fruit, pickled foods and wine. The FDA requires that food labels must indicate the presence of sulfites if the level exceeds 10 parts per million (ppm). 

People with asthma are more prone to sulfite sensitivity, with about 3-10% of asthmatics experiencing adverse reactions to foods with sulfites. These reactions can include wheezing, coughing, and digestive problems and many also experience rashes and hives. 

Sugar alcohols

Sugar alcohols are considered a healthier alternative to sugar, however, they can be an intolerance for many. Commonly used sugar alcohols include xylitol, erythritol, sorbitol, and maltitol. Sugar alcohols do contain fewer calories than sugar, and they aren’t as harmful to your teeth. As well, they don’t tend to cause the same extreme blood sugar spikes as regular sugar. But, for some people, they can cause digestive problems, including bloating, gas and diarrhea. Because they can’t be easily digested, they travel to the large intestine, where your gut bacteria breaks them down, in a similar process to the digestion of FODMAPs. In fact, people who are intolerant of FODMAPs often also experience difficulties with sugar alcohols.

In general, smaller amounts are less likely to cause reactions. As well, many people find erythritol is the safest sugar alcohol when it comes to digestive upset. If you have difficulty digesting food with sugar alcohols, try to choose foods with erythritol instead of others. 

How To Identify Food Intolerances

Most people eat a wide range of foods on any given day which is great - but it can make it difficult to track down food sensitivities if symptoms are creeping up.

To pinpoint a food intolerance, keeping a detailed food journal is essential. Note exactly what you ate every day, and how you felt including your energy levels and trips to the bathroom. If one food seems to be a trigger for symptoms of food intolerance, eliminate it for two or three weeks to see if it makes a difference. 

This process is often most straightforward when working with a healthcare practitioner who can help with food sensitivity testing to get to the bottom of the culprits causing you daily digestive upset as well as help you rebuild your diet to ensure your gut is functioning the way it should be. Getting to the root cause of your health concern is always our biggest goal, whether it's the foods or something else causing your body to react to your daily nutrient intake. Proper assessment and testing is critical in the role of outlining a customized treatment plan for wellness. Give me a call to get started at (905) 388-3151. 

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10 Ways to Improve Insulin Sensitivity & Your Metabolism

Insulin resistance can be difficult to detect without medical tests. However, its effects can be dangerous if left unchecked. I test for this often in my practice to help patients get to the root cause of their metabolic symptoms. 

This month we are taking a look at the risks and symptoms of insulin resistance, plus 10 preventative measures you can take to reduce your risks of insulin resistance and increase your insulin sensitivity.

What Is Insulin Resistance?

Insulin is a hormone produced by the pancreas which allows blood cells to absorb and use glucose. When a person experiences insulin resistance, their cells are unable to use insulin effectively. Consistently high levels of glucose develop, which can lead to prediabetes or type 2 diabetes if left untreated.

In order to prevent insulin resistance and its progression to diabetes, you must increase your insulin sensitivity. Insulin sensitivity means that your cells respond well to insulin—the opposite of resistance.

Who Is At Risk of Insulin Resistance?

Certain factors increase your likelihood of developing insulin resistance:

• Being overweight or obese, especially when excess weight is around the midsection

• A sedentary lifestyle or lack of exercise

• Smoking

• Consuming large amounts of alcohol

• Lack of sleep or sleep issues

• High levels of cholesterol

• High blood pressure

• A history of gestational diabetes

• A family history of diabetes

• A high-carbohydrate diet

• Sleep apnea

While it may not be possible to eliminate all risk factors as some are genetic, most are avoidable and doctors typically recommend lifestyle changes to prevent the condition.

What Are The Symptoms of Insulin Resistance?

Insulin resistance is difficult to detect without medical testing, as major symptoms don’t usually present until the condition has progressed into diabetes. The CDC has reported that over 85% of people with prediabetes do not know they have it. That’s unfortunate since lifestyle changes can reverse the development of diabetes.

High insulin and blood sugar levels are the hallmark symptoms of insulin resistance. Your health practitioner can use several methods to measure your blood sugar and insulin levels, such as a HOMA-IR test. Waist measurements in excess of 40 inches for men and 35 for women can also indicate insulin resistance.

In addition, there are links that have been drawn between insulin resistance and other health conditions:

• Acanthosis nigricans. This skin condition causes dark spots on the groin, armpits, and back of the neck. It can be an indicator of insulin resistance.

• Polycystic ovary syndrome (PCOS). There is often an overlap between PCOS and insulin resistance. The symptoms of PCOS can include irregular menstruation, infertility, and painful periods.

• Major depressive disorder. High levels of insulin in the blood have also been associated with an increased likelihood of depression.

If you are experiencing any of these conditions or conditions, it may be worthwhile to seek a test for insulin levels and insulin resistance.

How To Prevent Insulin Resistance

There are numerous natural and science-backed ways you can increase your insulin sensitivity:

1 - Sleep more

Getting enough rest is important for your health in many ways. A lack of good sleep has been linked to reduced insulin sensitivity, so be sure to catch up on your Zs.

2 - Fit movement into your day

Regular physical activity is a major key to increasing insulin sensitivity. Exercise will move sugar into the muscles for storage and promote insulin sensitivity immediately. This can also help keep off excess weight, which is another risk factor for insulin resistance.

3 - Reduce stress

Recurrent stress keeps hormone levels high and increases blood sugar. Stress also makes the body more insulin resistant.

Practicing meditation, getting regular exercise, and other stress-reduction techniques like conscious breathing will help lower your stress and increase your insulin sensitivity.

4 - Choose your drinks carefully

Even seemingly “healthy” drinks like kombucha can be loaded with sugar. Limit alcohol including beer, spirits and wine, especially pre-made cocktails with added sugar.

Hydrate well with water, at least 2 L a day, and choose herbal or green tea which has been linked to improved sensitivity.

5 - Eat more fibre

Studies have found strong links between fibre intake and insulin sensitivity. Incorporate fibre-rich foods into your diet such as legumes, oatmeal, fruits, and lots of vegetables.

6 - Add high-antioxidant foods to your diet

A diet that includes a variety of plants is highly beneficial for health. The antioxidants in brightly coloured produce prevent inflammation in the body and boost insulin sensitivity. However, be sure not to eat too much fruit at once, as many types of fruit are high in sugar.

7 - Reduce carb intake

Carbohydrates are the primary stimulus of rising insulin levels. High-carb diets tend to lead to blood sugar spikes. Spread out your carb intake throughout the day to prevent this, eating smaller portions at regular intervals.

8 - Supplement wisely

In addition to a well-rounded diet, certain supplements can help increase insulin sensitivity. Magnesium, chromium, berberine, and resveratrol have all been studied for their effects on insulin, with positive results. It is best to seek the care of a health care professional who can choose which supplements are best for YOU and can monitor your progress. 

9 - Cut back on processed sugar

The two major processed sugars are high-fructose corn syrup and sucrose. These are different from the natural sugars found in nutrient-dense foods like fruits and vegetables. Many studies have found that high doses of fructose and sucrose increase insulin resistance. It is best to avoid candy, sugary beverages, cakes, and cookies.

10 - Cook with herbs and spices

The medicinal properties of herbs and spices have shown good potential for increasing insulin sensitivity. Cinnamon, ginger, and garlic are some popular and flavourful ingredients that have been shown to increase insulin sensitivity.

If you’d like to learn more about developing lifestyle habits for healthy insulin levels, don’t hesitate to reach out. Together, we can address your symptoms, run the appropriate tests, and develop a plan. 

Sources 

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Strategies to Reduce Stress and Stay Healthy This Holiday Season

‘Tis the season for joy, togetherness, and celebration - but also stress. Despite the festive, happy images we are bombarded with in the media, many people find the holidays a difficult time. Financial pressures, loneliness, shorter and darker days are just some of the factors that contribute to a rise in depression and anxiety during the holidays. Plus, this year may be particularly challenging as we continue to wrestle with the stresses of the pandemic. To make matters worse, those negative feelings are often exacerbated by the unhealthy habits so common during the holidays, like increased alcohol consumption, poor food choices, and overscheduling.

Make this Holiday Season Different

Start taking steps now to prevent holiday stress by prioritizing your health and well-being.  Eating well, enjoying the company of friends and loved ones, and practicing self-care strategies that work for you can all help bring the holiday season back to its true meaning: a time of joy.

Here are some of my top strategies to enjoy a happy, healthy and stress-free holiday season this year:

1 - Delegate and be selective with activities.

It’s easy to fall into the trap of thinking that you have to do everything on your own for a picture-perfect holiday season. Letting go of that expectation can actually lead to greater enjoyment and less stress, so don’t be afraid to ask others to contribute to big meals, encourage a healthy potluck style dinner, and turn down a social invitation that doesn’t excite you. Setting healthy boundaries with your time and energy is important!

2 - Shop wisely.

Financial pressure is one of the top stressors at this time of year. Making a budget at the onset can help keep spending in check. Always remember that personal, meaningful gifts don’t have to be pricey - and are often more appreciated!

WIth supply chain difficulties and many shortages of goods predicted for this winter, shopping locally can also alleviate stress. Plus, you’ll have the satisfaction of supporting a small business owner.  

3 - Stick to your sleep schedule.

The relationship between stress and sleep goes two ways. When you’re stressed, it’s more difficult to sleep, and when you’re not getting enough sleep, you’re more likely to feel stressed. When we’re staying up later or missing sleep, we are not at our best - studies show it takes up to four days to recover from just one hour of missed sleep! Practice good sleep hygiene, including keeping regular hours, staying away from screens before bedtime, sleeping in a cooler room and limiting alcohol consumption to at least 2 hours before heading to bed.

4 - Build movement into your schedule.

Exercise is a proven way to reduce the harmful effects of stress on your body, but when you’re busy and stressed, it can be hard to fit it in. If exercise is part of your daily routine, don’t let the busy-ness of the holiday season get in the way!

Consciously blocking out time for fitness regardless of what you have to do that day, and prioritizing that time helps. So does combining movement with holiday social events, whether that means going for a walk together, planning a snowshoe party, or heading to a skating rink. 

5 - Include nutrient dense foods and practice mindful eating.

It’s not surprising that studies find that many adults gain weight over the holidays, but you might be surprised to learn that even adults who plan to lose weight often end up gaining instead. Keep your expectations realistic and focus on eating mindfully, enjoying everything in moderation. Here are some tips for eating more mindfully:

• People often skip meals over the holidays, thinking that they’re compensating for indulging later, however, they end up eating more during their holiday events. A better strategy is to have healthy, satisfying food with plenty of protein, healthy fats and fibre before an event to stay on a regular eating schedule and prevent over-indulging.

• Throughout your meals, allow some time between bites so your brain can more accurately measure when you’re full.

• When you are faced with a lot of treats, retain a mindful approach. Choose the treats you really enjoy, and savour them slowly.

Making smart food choices during the holiday season with plenty of nutrient-dense foods can also support your immune system to help prevent illness (and nobody wants to be sick right now!) Fresh produce, particularly brightly coloured vegetables and citrus fruits, are high in vitamin C, which supports immunity. And foods high in antioxidants reduce inflammation, so focus on fruits, vegetables, nuts, and legumes. 

6 - Don’t forget to take care of your gut health.

The stress, potential depression, and sugary diets that many people face at this time of the year create an unfortunate trifecta leading to poor gut health. To protect your gut microbiome, focus on a wide variety of natural foods high in fibre. Fermented foods and drinks like yogurt, sauerkraut, kefir, and kombucha also help maintain a beneficial balance of bacteria because they are high in the beneficial bacteria lactobacilli.

7 - Limit alcohol.

Another factor affecting gut health and immune health is alcohol. Studies show that alcohol consumption doubles during the holidays. Bear in mind that binge drinking carries many health risks, even if you’re not a heavy drinker over the rest of the year. Plus, excess alcohol consumption can sap your energy and contribute to depression. Raise a glass for special occasions, but be mindful of what you drink. Kombucha, mocktails and sparkling water with fruit are excellent festive substitutes. 

8 - Practice gratitude and focus on the good.

Sometimes, we all need to slow down and recognize the good in our lives. Practicing gratitude is a proven way to improve your mental well-being, and can be as easy as taking a moment to thank people for simple acts. Some studies have connected a “gratitude journal,” in which participants recorded the things they were grateful for, with improved mental health and reduced depression. As this becomes a habit, you’ll start to notice the good around you more often, in essence shifting the way you view the world for the better. 

Make this holiday season the best ever - we all deserve it! Reach out if you’d like to learn more about creating healthy habits for the holidays.

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Lending Tree, 61% of Americans Are Dreading the Holidays Due to Spending, by Jacqueline Demarco

YouGov, Many Americans are Anticipating a Lonely Holiday Season, .by Jamie Ballard

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Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.01

Beverage Daily, Americans Double Their Drinking During the Holidays, by Beth Newhart

Cunha LF, Pellanda LC, Reppold CT. Positive Psychology and Gratitude Interventions: A Randomized Clinical Trial. Front Psychol. 2019;10:584. Published 2019 Mar 21. doi:10.3389/fpsyg.2019.00584

Are You Suffering from Hormonal Imbalance? Top 10 Signs

Hormones affect every aspect of your wellbeing, from your appetite to your zest for life. Despite their large impact on overall health, hormonal imbalances can be frustratingly difficult to recognize. That’s partly because our hormones must maintain a delicate balance and even a slight shift can have negative repercussions.

Key Players in Hormone Balance

Think of your hormones as messengers delivering instructions to the rest of your body in order to regulate many things, including mood, appetite, stress levels, metabolism, sleep, sexual functions, blood sugar and more!

Many organs are involved in maintaining hormone balance. The hypothalamus, a small region in your brain, sends signals to your endocrine system, which controls the secretion of hormones. The endocrine system contains the adrenals, hypothalamus, ovaries, testes, parathyroid, pineal and pituitary glands.

When these glands receive a signal from the hypothalamus, they react by releasing hormones. For example, if your brain perceives a threat, your hypothalamus tells your adrenal and pituitary glands to secrete the “stress hormones” adrenaline and cortisol. This dynamic is sometimes called the HPA axis and it has far-reaching effects on your body. Those hormones tell your heart to speed up, your muscles to tense, your breathing to quicken, and your liver to release more glucose for extra energy. Those responses likely served us well way back in history, when we were more likely to be under an actual attack, because they primed our “flight or fight” response. Today, however, stress is often more chronic, and we’re not typically able to flee or fight the stressors. Instead, the long-term effects continue to take a toll. 

Who Is at Risk and Why?

We all experience some hormonal imbalances over the course of a lifetime, but certain developmental stages raise the risk. Puberty is one obvious stage when hormones are sometimes wildly out of balance because the ovaries and testes receive signals to start producing more hormones like testosterone, estrogen, and growth hormone. Middle age ushers in a new era of hormonal changes. For women, the production of estrogen starts to slow down with the transition to menopause. For many women, however, this isn’t a smooth decrease in hormone production, but rather, something that occurs in fits and starts, which can make symptoms harder to manage. 

Men aren’t immune from midlife hormone imbalances. Around the age of 40, men’s level of androgens (“male” hormones like testosterone) starts to decline by about one percent a year. 

Outside of age-related hormonal changes, other factors can lead to hormone imbalance, including stress, disordered eating, nutritional deficiencies, medication, exposure to toxins, birth control pills, and many medical conditions. 

Top 10 Signs of Hormone Imbalance

1- Bad PMS

Wild mood swings. Unexplained sadness. Disabling irritability. Premenstrual syndrome, or PMS, isn’t much fun, and hormones are to blame. PMS is caused by the drop in estrogen and progesterone that occurs in the second half of the menstrual cycle. Low estrogen and progesterone levels can lead to a decrease in the production of serotonin, a neurotransmitter that plays a vital role in mood stabilization. 

2 - Mood swings

Many hormones influence our moods, including norepinephrine and epinephrine, testosterone, and oxytocin, so it is not surprising that fluctuating hormones can lead to an emotional rollercoaster, for all genders. 

3 - Fatigue

Hormones play an important role in energy levels, so an imbalance often leads to unexplained fatigue. A decrease in thyroid hormone in particular can lead to extreme tiredness. And decreases in another hormone, progesterone, can make it more difficult to fall asleep. 

4 - Low sex drive

Lower levels of estrogen in women and testosterone in men often lead to a loss of libido. 

5 - Irregular periods

Low levels of estrogen and difficulties with thyroid hormone levels can lead to periods that don’t follow a regular 28-day cycle. As women enter the perimenopause stage, this often becomes more pronounced, and the timing of their periods becomes difficult to predict. 

6 - Weight fluctuations

Anyone who struggles to control their weight, despite conscientious exercise and careful calorie control, should have their hormone levels checked.The impact of hormones on weight is complex, and can involve ghrelin, cortisol, insulin, thyroid hormone, and leptin. Imbalances with just one of these can easily derail weight-control.  

7 - Food cravings

Studies (and plenty of anecdotal evidence) suggest that hormonal fluctuations, particularly those tied to the menstrual cycle, lead to cravings for sweet and high-carb foods. Stress hormones can also play a role, as they send signals to your body that it needs more energy to fight the perceived stress. The “pleasure” hormones like dopamine can also contribute, as your body seeks to repeat the temporary feelings of satisfaction from eating certain foods. 

8 - Brain fog

That feeling of not being able to think clearly can be influenced by many hormones, including cortisol, insulin, estrogen and testosterone. 

9 - Headaches

For women, low levels of estrogen can lead to an increase in headaches. Imbalances in other hormones, such as cortisol and thyroid hormone, can also contribute.

10 - Sleep problems

Disruptions in levels of the sleep-inducing hormone melatonin lead to issues with your circadian rhythm, but other hormones also play a role in a good night of sleep.

Restoring Balance

As you can see from the above list, hormonal imbalances can lead to many health issues. It’s important to note their connectivity: Hormones influence each other in a complex chain. For example, a disruption in melatonin levels can lead to less sleep. In turn, not getting enough sleep can inhibit testosterone production, even in young men. It’s all connected!

These intertwined relationships point to the importance of taking a holistic approach to hormonal balance. Here are just some proven strategies that I use in my practice:

Maintain a healthy body weight.

Yes, this can feel like a Catch-22 when your hormones aren’t cooperating. Focus on whole, natural foods, centred around organic produce and high-quality protein sources, healthy fats, and whole grains. Avoid drastically reducing calories, as that can be counterproductive. Eliminate, or reduce, alcohol, and processed foods.

Practice stress reduction.

Stress reduction helps stabilize hormones by minimizing the flight or fight response and its impact on hormones. Studies point to the success of meditation and other stress-reduction activities such as yoga or tai chi. 

Incorporate exercise into your life.

Even simple walking can regulate hormone levels. Work with a knowledgeable professional to figure out what’s the best approach for you.  

Minimize the use of hormone disruptors.

We’re growing increasingly aware of the impact of certain chemicals on our hormones. Some chemicals, for example, “mimic” certain hormones, which confuses the body’s response. Others change the way we process hormones, or change our sensitivity to them. These chemicals can be found in pesticides, many kinds of packaging, household cleaners, cosmetics and toiletry items, and more. It all points to the importance of becoming an informed consumer. 

Get tested and get balanced.

Your hormones have a profound impact on your health. Maintaining balanced hormone levels is one of the most important things you can do to enjoy a healthy life. If you’d like more information on testing and a tailored health plan to gain control of your hormones, reach out to me-I would love to help!

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Bae, J., Park, S. & Kwon, JW. Factors associated with menstrual cycle irregularity and menopause. BMC Women's Health 18, 36 (2018). https://doi.org/10.1186/s12905-018-0528-

Schwarz NA, Rigby BR, La Bounty P, Shelmadine B, Bowden RG. A review of weight control strategies and their effects on the regulation of hormonal balance. J Nutr Metab. 2011;2011:237932. doi:10.1155/2011/237932

Benton D, Young HA. Reducing Calorie Intake May Not Help You Lose Body Weight. Perspect Psychol Sci. 2017;12(5):703-714. doi:10.1177/1745691617690878

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Thyroid Problems are Hard to Diagnose: Here’s Why.

Your thyroid is a small organ with a huge impact on all aspects of your health. Thyroid hormone impacts every cell in your body, so even a small disturbance in thyroid hormone levels affects your digestive tract, brain, heart, metabolism, glucose and cholesterol levels, and much more.

Yet, despite its importance, thyroid problems are one of the most under-diagnosed conditions in the world. As many as 60% of people with thyroid problems aren’t aware. By some estimates, up to one in 10 North Americans have a thyroid problem, and that number rises to one in eight for women. That’s a lot of people experiencing unnecessary health issues!

For many people, thyroid issues are the result of low levels of thyroid hormone, a condition referred to as hypothyroidism. Some of the symptoms of hypothyroidism include:

• Weight gain

• Fuzzy thinking

• Depression

• Constipation

• Chronic fatigue

• Always feeling cold

• Infertility

• Dry skin

To further complicate matters, many thyroid treatments fall spectacularly short when it comes to improving a patient’s quality of life. At the root of the problem lie inadequate diagnostic tools. Traditionally, conventional medical practitioners run one or two tests for thyroid hormone levels: one for thyroid stimulating hormone (TSH) levels and one for the hormone thyroxine (T4). If TSH levels come back abnormal, they place patients on thyroid hormones in hopes of restoring balance. Prescribing thyroid hormone without a full investigation, in effect, is a Band-Aid solution that often doesn't get to the root of the problem.

When blood tests show a dip in thyroid hormone levels, thyroid hormone replacement therapy drugs such as levothyroxine, are very commonly prescribed.

Those that have clear low thyroid levels (hypothyroidism) benefit from this medical treatment, however the problem may lie in those who may have only a few, mild symptoms of hypothyroidism and come back with borderline test results, known as subclinical hypothyroidism. Often, these patients suffer with hypothyroid symptoms but because their lab work has come back “normal” they are left untreated.

Why traditional approaches sometimes fall short.

Focusing solely on levels of TSH and T4, and then applying a quick fix, doesn’t address the fact that the most common cause of hypothyroidism is actually an autoimmune disease called Hashimoto’s. When someone experiences Hashimoto’s, their white blood cells and antibodies mistakenly attack the thyroid, leading to a reduction in thyroid hormone secretion. 

We haven’t yet determined the cause of autoimmune diseases, although evidence suggests genetic factors, inflammation, certain medications, and stress can all contribute. As well, studies have found possible connections between “leaky gut” syndrome, or increased permeability, and autoimmune conditions.

Because of the vague causes for autoimmune disorders, traditional medicine tends to focus on treating symptoms, without taking a holistic approach to address overall health. This is particularly true for Hashimoto’s, which is problematic. Without proper treatment, the immune system will continue to attack the thyroid gland, making it increasingly difficult to treat without addressing the autoimmune response. 

The problem with traditional lab tests

As you can see, thyroid problems and treatments are more complex than simply trying to fix a shortage of hormones as determined from testing TSH and T4. For better results, and a more holistic treatment plan, patients need more comprehensive assessments. Below are five causes of thyroid problems that won’t be detected by standard tests. 

Pituitary problems.

The production of thyroid hormone is controlled by a gland at the base of the brain called the pituitary gland, which releases TSH. Elevated cortisol levels can damage the pituitary gland, which in turn reduces the amount of TSH, and consequently the amount of thyroid hormone. 

Inefficient conversion of T4 to T3.

In order to be used by your body, T4 must be converted to another hormone, triiodothyronine, more commonly called T3. If this process doesn’t run smoothly, your body won’t have its optimum amount of T3, even if your T4 test results look good. An excess of the stress hormone cortisol in your body can impact this process. 

High TBG levels.

Thyroid hormone travels through the bloodstream thanks to a protein called thyroid binding globulin (TBG). High TBG levels can lower the amount of active thyroid hormone, since it is inactive when bound to TBG. Excess estrogen can result in elevated TBG levels, which can lead to hypothyroidism, even if the results of the traditional tests are within normal range. 

Low TBG levels.

Paradoxically, low TBG levels can also lead to hypothyroidism. That’s because low levels result in an excess of free thyroid hormone in the blood, which causes cells to develop resistance. The result is hypothyroidism, since although there is enough thyroid hormone in the blood, the body’s cells aren’t receptive to it. Common causes of low TBG levels include high testosterone levels and insulin resistance.

Thyroid resistance.

The receptors in your cells can be damaged by high levels of T4 or T3, or high levels of cortisol. As well, chronic stress can lead to adrenal fatigue, which is also harmful. 

Optimum thyroid performance depends on a tightly woven interplay of processes, and, as shown above, just one imbalance can throw the whole thing off.

Traditional tests aren’t always going to recognize the various factors that contribute to thyroid problems. Thankfully, naturopathic doctors can order a full panel of thyroid blood tests (including antibodies) that will give us more clarity on your thyroid function. If you are curious about your thyroid and want to take a deeper dive into your thyroid health, give my office a call. I would love to help!

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Bernadette Biondi, David S. Cooper, The Clinical Significance of Subclinical Thyroid Dysfunction, Endocrine Reviews, Volume 29, Issue 1, 1 February 2008, Pages 76–131, https://doi.org/10.1210/er.2006-0043

Enoch Joseph Abbey, MD, MPH, Eleanor M Simonsick, PhD, John McGready, PhD, Jennifer Sophie Mammen, MD,PHD, OR18-05 Thyroid Hormone Use and Survival among Older Adults - Longitudinal Analysis of the Baltimore Longitudinal Study of Aging (BLSA), Journal of the Endocrine Society, Volume 4, Issue Supplement_1, April-May 2020, OR18–05, https://doi.org/10.1210/jendso/bvaa046.235

Support Your Immune System: The Season is Here!

We have weathered some serious concerns about our health and how to protect ourselves from viruses like Covid-19 over the last year and a half. We know the fight is not over and that having a strong and healthy immune system is your first defense in preventing invaders from taking over. As we enter into the cold and flu season (yes these germs still exist) and as we continue to battle new variants of this virus...our best foot forward is knowing what we can do ourselves to support our bodies innate ability to heal.

Why Your Immune System Needs Some Extra Love Right Now

The world has learned a lot about practising good hygiene since the onset of the COVID-19 pandemic. Hand sanitizer sales jumped an astonishing 600% in 2020, we all wore masks in public, and “social distancing” entered into our regular vocabulary. This all contributed to our collective efforts to control COVID-19, but, somewhat ironically, scientists are now raising concerns about the long-term effects on our immune systems. 

One concern is that the emphasis on sanitizing everything weakens immunity. According to the “hygiene hypothesis,” exposure to microbes like bacteria, parasites, viruses and fungi helps to build our immune response. By limiting our exposure to the microbial world while trying to avoid COVID-19, have we disturbed this process? Research still needs to be done, as it’s obviously too early to know the long-term effects. 

However, the isolation of the last year may have affected our immune systems in a more subtle fashion. Emotions have a profound impact on immunity. In particular, loneliness can lower our resilience.

One study found that it triggers cellular changes that reduce immunity as much as other, more physical risk factors for illness, like obesity. Similarly, stress reduces immunity. You’ve likely noticed you’re more likely to get sick during tough times, and research confirms that stress - particularly chronic stress - can alter your immune response. For many people, isolation and what sometimes feels like an endless stream of bad news have resulted in more intense feelings of loneliness and stress, and the resulting impact on immunity should be front of mind as we enter into the season where exposure to cold and flu viruses become more impactful.

Cases of the flu decreased dramatically during lockdowns, in part because hygiene practices were followed more conscientiously due to COVID fears. Continuing to do things like frequent hand washing will help you stay healthy. So will proactive efforts at supporting your immune system.  

Another reason for building up immunity is the hard truth that COVID-19 is likely here to stay. New evidence shows that even if you’re double-vaccinated, you could still be at risk (although the data has shown vaccination drastically reduces the odds of serious illness, now we are learning about how long those antibodies last and that immunity may be waning for the vaccinated). Being in top shape with your health is what we can personally control and feeling empowered with what you need to know is the first step.

Support Your Immune System: Proven Strategies

Being resilient is what we need to aim for. We know we can’t control everything but ensuring you do what you can to keep your body strong will help support your immune system for the months ahead (and for the long term). 

Focus on fibre

A diet rich in high-fibre foods encourages the development and maintenance of the gut microbiome, which stimulates your immune cells. A diet centred around fruits, vegetables, whole grains, and legumes is one of the best ways to develop stronger immunity.

Choose probiotics

Probiotic supplements and fermented foods also contribute to your gut bacteria. Good choices include sauerkraut, kimchi, yogurt, and kefir. 

Limit sugar

Reducing sugar intake can lower the risk of obesity and Type 2 diabetes, both of which are risk factors for a weaker immune system. In one study, obese patients were twice as likely to get the flu following a flu shot, and eliminating sweets can go far in any weight loss strategy. 

Favour healthy fats

Certain fats can reduce inflammation, which is stressful for your immune system.  Research shows that extra virgin olive oil and foods with high amounts of Omega-3 fatty acids, such as salmon and flax seeds, are beneficial. 

Find time for moderate exercise

Even a single session of moderate exercise improves immune response. Of course, everyone has a different definition of “moderate,” so pay careful attention to your body. You should feel refreshed and energized afterwards, not exhausted. 

Stay rested

It’s always been a commonly held belief that getting enough sleep helps prevent illness, but new research suggests the relationship is even stronger than previously assumed.  According to one study, a difference of less than one hour in the amount of sleep a person gets can significantly affect their susceptibility to colds. In particular, sleep helps strengthen T cells, a type of immune cell. It also slows production of stress hormones like cortisol and adrenaline that compromise immunity. If you find yourself hitting the snooze alarm every morning or you frequently feel exhausted, it’s time to take a look at your sleep hygiene and perhaps make scheduling more time to sleep a priority. 

Add supplements if needed

Daily supplementation with certain immune supportive supplements can be beneficial. Some supplements that have been proven to help immune response include vitamin D, vitamin C, zinc, and echinacea. Be sure to speak with your healthcare provider before including any new supplements. Feel free to get in touch with me and we can help find the right ones for you!

Avoid toxins

Don’t undermine your efforts to support your immune system by exposing your body to harmful toxins like cigarette smoke, excessive amounts of alcohol, or harmful pesticides. Be mindful of hidden toxins in household cleaning products, detergents and cosmetics too! Read labels and choose all natural products when possible - check out the Environmental Working Group website for more information on what could be hiding in typical household products, cosmetics and more! https://www.ewg.org 

Remember - You’re in Control

We’ve all experienced a lot of stressful changes over the last year and a half. By taking proactive steps to support your immune system, you can ensure you’re ready for whatever the next few months hold and celebrate the world’s gradual re-opening.

If you’d like some help creating a health plan that fits your goals and lifestyle, give me a call - I am here to help!

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Finlay BB, Amato KR, Azad M, Blaser MJ, Bosch TCG, Chu H, Dominguez-Bello MG, Ehrlich SD, Elinav E, Geva-Zatorsky N, Gros P, Guillemin K, Keck F, Korem T, McFall-Ngai MJ, Melby MK, Nichter M, Pettersson S, Poinar H, Rees T, Tropini C, Zhao L, Giles-Vernick T. The hygiene hypothesis, the COVID pandemic, and consequences for the human microbiome. Proc Natl Acad Sci U S A. 2021 Feb 9;118(6):e2010217118. doi: 10.1073/pnas.2010217118. Erratum in: Proc Natl Acad Sci U S A. 2021 Mar 16;118(11): PMID: 33472859; PMCID: PMC8017729.

The Wall Street Journal, Hand Sanitizer Sales Jumped 600% in 2020. Purell Maker Bets Against a Post-Pandemic Collapse, January 22, 2021, 

The hygiene hypothesis, the COVID pandemic, and consequences for the human microbiome

B. Brett Finlay, Katherine R. Amato, Meghan Azad, Martin J. Blaser, Thomas C. G. Bosch, Hiutung Chu, Maria Gloria Dominguez-Bello, Stanislav Dusko Ehrlich, Eran Elinav, Naama Geva-Zatorsky, Philippe Gros, Karen Guillemin, Frédéric Keck, Tal Korem, Margaret J. McFall-Ngai, Melissa K. Melby, Mark Nichter, Sven Pettersson, Hendrik Poinar, Tobias Rees, Carolina Tropini, Liping Zhao, Tamara Giles-Vernick

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Myeloid differentiation in social isolation, Steven W. Cole, John P. Capitanio, Katie Chun, Jesusa M. G. Arevalo, Jeffrey Ma, John T. Cacioppo, Proceedings of the National Academy of Sciences Dec 2015, 112 (49) 15142-15147; DOI: 10.1073/pnas.1514249112

CBC News, Flu cases in Canada 'exceptionally low' so far, public health says, November 17, 2020, 

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Global News, Half of Canadians are anxious about reopening amid COVID-19. Here’s how to cope, June 19, 2021,https://globalnews.ca/news/7962380/covid-reopening-social-anxiety/ 

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Gambino CM, Accardi G, Aiello A, Candore G, Dara-Guccione G, Mirisola M, Procopio A, Taormina G, Caruso C. Effect of Extra Virgin Olive Oil and Table Olives on the ImmuneInflammatory Responses: Potential Clinical Applications. Endocr Metab Immune Disord Drug Targets. 2018;18(1):14-22. doi: 10.2174/1871530317666171114113822. PMID: 29141570.

Simpson RJ, Kunz H, Agha N, Graff R. Exercise and the Regulation of Immune Functions. Prog Mol Biol Transl Sci. 2015;135:355-80. doi: 10.1016/bs.pmbts.2015.08.001. Epub 2015 Sep 5. PMID: 26477922.

Prietl B, Treiber G, Pieber TR, Amrein K. Vitamin D and immune function. Nutrients. 2013;5(7):2502-2521. Published 2013 Jul 5. doi:10.3390/nu5072502

Saper RB, Rash R. Zinc: an essential micronutrient. Am Fam Physician. 2009;79(9):768-772

Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211

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Cohen S, Doyle WJ, Alper CM, Janicki-Deverts D, Turner RB. Sleep Habits and Susceptibility to the Common Cold. Arch Intern Med. 2009;169(1):62–67. doi:10.1001/archinternmed.2008.505

Post-Pandemic Anxiety: What You Can Do to Cope

Since the beginning of 2020, whenever we turned on the TV, listened to the radio, browsed social media, or even while speaking with our friends and co-workers we have been bombarded with COVID-19 information. Numbers of infected, numbers of deaths around the world, constantly changing restrictions, and more have flooded our minds daily. The once normal social activities we enjoyed participating in were now considered unsafe and many of us were also required to work from home or lost our jobs completely.

A new collective experience of social anxiety has been amplified by the pandemic. Whether you suffered from social anxiety before or you’ve slowly developed social anxiety since being isolated and distanced from others, returning to post-pandemic “normal” life can seem more daunting than the onset of the pandemic itself.

You are not alone in your concerns. Studies show that symptoms of social anxiety have increased significantly since 2020. The good news is, there are natural and effective ways to manage and cope with anxiety that will allow you to make a smoother, at-ease transition back into society.

Signs and Symptoms of Anxiety

To manage and cope with anxiety you must first understand the symptoms associated with it. If you or a loved one are experiencing any of the following symptoms, consult your healthcare provider or physician for clarification. 

According to the Anxiety & Depression Association of America, the signs and symptoms of can anxiety include:

Feeling nervous, irritable, or on edge

Having a sense of impending danger, panic, or doom

Having an increased heart rate

Breathing rapidly (hyperventilation), sweating, and/or trembling

Feeling weak or tired

Difficulty concentrating

Having trouble sleeping

Experiencing gastrointestinal (GI) problems

Over the last year, social anxiety has been front-row-and-center as we have trained our brains to perceive people themselves as a threat due to the risk of contracting the virus. Fear of going outdoors, interacting with strangers and even fear of the air we breathe in proximity to others has been a concern for many!

As more and more have either already contracted the virus and built up an immunity to it or have become vaccinated, the threat ratio has lowered, however, our brain may not recognize the change and continue to ignite our fight or flight response.

Get Ready to Face Society Once Again

Before the pandemic, you may not have had to deal with anxiety and fear of social settings as you are now. You may also be feeling the pressure from work responsibilities, friends, and/or family to return to your normal routines.

If the idea of re-engaging with society is causing you worry, here are some tips to help:

• Get outside of the house every day. Go for a walk, go to the pharmacy, do the groceries rather than store pick up.
  
  

• If your workplace will soon require you to return back to the office, head to your place of work and walk around to regain that comfort and routine. The same goes for those attending college/university or children who attend school and fear going back to the classroom.

• Start socializing with others on the phone, video calls and gradually return to seeing them in person one at a time when you can.

• Start off slow, and steadily work towards the more challenging activities until you can feel comfortable engaging with others in society again.

Coping Strategies to Help Reduce Anxiety

There are many safe, effective, and natural ways to help cope with anxiety, whether you have been dealing with social anxiety for some time or if this a new onset of the pandemic. Psychologists note that avoiding these issues can have the opposite effect than what you would want and only provide a temporary sense of relief while in the long run actually lead to an increase in anxiety. So getting clear on what you can do to ease your anxiety and taking action right now is important.

1. Exercise

Exercise has long been known to benefit our overall health and no matter your age, current physical activity, weight, abilities, or size, even small amounts of exercise have been shown to reduce anxiety, improve sleep, reduce tension, and boost overall mood.

If you are unsure how to begin to increase your physical activity and are anxious about going too far from home, try these simple changes to your daily routine so you too can reap the benefits of physical activity.

• Engage in active family playtime. Any game that gets everyone up and moving counts!

• Catch up on household chores such as cleaning out the closet. Vacuuming is also physical activity.

• Mow the grass, go for a walk, or take a bike ride.

• Make television watching more active by doing jumping jacks or push-ups during the commercials.

2. Meditation and Mindfulness

Meditation is a form of calming your mind to increase focus, reduce stress, ease tension, and reduce anxiety levels. It has been scientifically shown to help alleviate the chaos that can crowd our minds, especially when faced with a fearful or anxious situation.


Using meditation to ease anxiety takes practice as in the beginning it may be difficult to calm our racing minds while diving deeper into our inner selves.

Try these mindfulness techniques that can help ground you when feeling anxious and out of control:

• Deep breathing exercises. Breathe in for five seconds, hold, breathe out for five seconds. Repeat 5 times or until you feel more calm.

• Visualize calming places like a beach, the lake or somewhere you have fond memories.

• Keep a gratitude journal. Each morning or evening, write down 3 things you are grateful for. Reach for this and read back on your thoughts to stay positive.

3. Supplements and Natural Therapies

Many people turn to medication in an effort to manage anxiety but the reality is the side effects from medications can have their own impact on overall health. Natural supplements like adaptogens can help you cope, reduce depression, help with sleep and keep your system balanced while you are working through new and past anxieties. Speak with your natural health practitioner to find out what supplements will work best for your unique body.


Cannabidiol (CBD) is a derivative of the cannabis, or marijuana, plant and has been used as a treatment for a range of neuropsychiatric disorders including anxiety with positive results.


Unlike other forms of cannabis, CBD oil does not contain THC (tetrahydrocannabinol) which is the ‘high’ causing substance of marijuana, therefore, it is an effective anxiety reducer without affecting mental function.

Smells and aromas have a way of triggering memories and many plant oils have a calming effect on our body and mind. Lavender for example has been shown to reduce heart rate in the short term and help to ease sleep issues in the long term.

4. Do Things That Bring You Joy

Remind yourself of all the things that bring you joy and that can help soothe your feelings of anxiety. Watch a funny movie or TV show, read a good book, or learn a new skill.

If you have pets, they can be a great comfort and you can rely on them for emotional support and calm your anxious feelings. Plus, walking a dog routinely outside can help ease you back into socializing with others.

5. Set Boundaries & Goals

How you choose to reintegrate into ‘normal’ life is your own personal choice. You may be comfortable visiting friends in an open area such as a park, but uncomfortable socializing indoors. Make a list of what you feel comfortable doing and express your fears and concerns with your loved ones so they can clearly understand your needs.


Go a step further and record your feelings, emotions, fears, goals, and expectations in a journal or diary. Often when we see our thoughts on paper, they are easier to face and approach with a calm mindset.

Lastly, be open minded and allow yourself to be friendly (you never know if others are feeling the same way as you). While you need to have empathy for yourself and validate how you feel it’s important to understand that many people are dealing with this reemergence too and are equally anxious about what it all entails.

Can You Achieve an Anxiety-Free Return to Society?

Peer pressure exists in all stages of life so always remember you have the choice to say “no” when a situation makes you uncomfortable. Your optimal health and mindfulness are vital to re-engaging with society, therefore, when feeling anxious or stressed, try the methods above to calm your mind and release your body from the fight or flight mode.

There are, and always will be, stressors in your life. Re-engaging your inner peace by actively recognizing your anxiety triggers will allow you to focus on moving past them. Knowing your own values, fears, hopes, and future goals will help to set your mind on a new course allowing you to act on resolving your anxiety.

If you are finding your anxiety is increasing, affecting your relationships with others, or controlling your life, don’t hesitate to give me a call to schedule a consult. There are natural ways to help manage your stress and keep your body balanced so these new stressors are not taking control. Help is available.

References

Bohlmeijer  E, Prenger  R, Taal  E, Cuijpers  P.  The effects of mindfulness-based stress reduction therapy on mental health of adults with a chronic medical disease: a meta-analysis.  J Psychosom Res. 2010;68(6):539-544.

Hofmann  SG, Sawyer  AT, Witt  AA, Oh  D.  The effect of mindfulness-based therapy on anxiety and depression: a meta-analytic review.  J Consult Clin Psychol. 2010;78(2):169-183.

Blessing, E.M., Steenkamp, M.M., Manzanares, J. et al. Cannabidiol as a Potential Treatment for Anxiety Disorders. Neurotherapeutics 12, 825–836 (2015). 

Li-Wei Chien, Su Li Cheng, Chi Feng Liu, "The Effect of Lavender Aromatherapy on Autonomic Nervous System in Midlife Women with Insomnia", Evidence-Based Complementary and Alternative Medicine, vol. 2012, Article ID 740813, 8 pages, 2012.

Claire Thompson, Maria C. Mancebo, Ethan Moitra, Changes in social anxiety symptoms and loneliness after increased isolation during the COVID-19 pandemic, Psychiatry Research, Volume 298, 2021, 113834, ISSN 0165-1781.

Improve Your Digestion With These 10 Tips

Good digestion is essential to our health - and our mood - and when it’s all working smoothly, we tend to take it for granted. It’s not until things go wrong that digestion moves to the forefront of our minds.

If you are someone who suffers with digestive issues such as abdominal pain, diarrhea, bloating, and nausea, you know that it can quickly become all we think about, affecting every moment of the day. And the discomfort is only the tip of the iceberg. If we’re not digesting food properly, we’re at risk for nutritional deficiencies. That’s because the digestive system  is our central “distribution centre”, breaking down what we eat and shipping nutrients out to the cells that need them.

Like any supply chain, any broken link can have far-reaching consequences. In addition to the many far-reaching effects of nutrition deficiencies, poor digestion can lead to emotional stress, and even depression due in part to the gut’s role in producing serotonin (our happy hormone).

Digestive Disorders are Increasingly Common

Digestive disorders have risen dramatically in recent years, likely because our fast-paced lifestyles contain many elements that contribute to problems, such as high stress levels, too much time sitting, and poor quality sleep. The good news is that it’s possible to get your digestion back on track. 

By getting to know your own digestive system and experimenting with different lifestyle habits that are known to make a difference to many people, you can figure out that funny tummy, reclaim your social life and feel confident that what you eat is truly nourishing your body.

10 Proven Ways to Help Improve Your Digestion

Eat whole, natural foods

Choosing whole foods means opting for the least-processed version whenever possible. Choose an apple over apple pie, for example, or whole grains over refined flour. Not only is this the best way to get all of the essential nutrients, but the additives and excess sugar found in many processed foods can feed the bad bacteria in your gut, contributing to gut irritation, bloating and cramps. Artificial sweeteners are another culprit of poor digestion, since even the so-called “healthy” sweeteners like xylitol have been linked to bloating and diarrhea. 

Focus on fibrE

To understand the myriad of ways fibre promotes digestive health, it’s helpful to distinguish between the two types of fibre: 

Soluble fibre

As the name suggests, soluble fibre dissolves in water. When it passes through your body, it absorbs water and other fluids to form a gel-like substance that feeds the good bacteria in your gut. Good sources of soluble fibre include beans, apples, oats, and strawberries.

Insoluble fiber

Because insoluble fiber doesn’t dissolve, it helps provide bulk to stools, which helps them move along the digestive tract more easily, contributing to regularity and that sometimes elusive feeling of complete elimination. Good sources include vegetables and many whole grains. 

Your diet should contain both types of fibre to promote good digestion and regularity. To increase your overall fibre intake, increase your consumption of whole grains, fruits and vegetables. There are numerous  ways to sneak more fibre into your diet, like leaving the peel on potatoes, adding a handful of nuts to a salad, and sprinkling a little freshly ground flaxseed on yogurt. However, if you currently eat a low-fibre diet, be careful not to ramp up your intake too quickly, which can lead to gas and discomfort. And as you introduce increasing amounts of fibre, make sure you’re also drinking more water as the fibre itself absorbs a lot.

Stay hydrated

One of the most common culprits for constipation is dehydration. Water helps move things along through your digestive tract in a wave-like muscle movement called peristalsis. However, if your body senses that you need more water elsewhere in the body that takes priority. The lower intestine draws water from your stools to redirect it to other parts of your body such as your muscles or brain, making your stools harder to pass. 

Choose your fluids wisely. Sipping on water and herbal teas throughout the day are great options to keep you hydrated. Avoid alcohol, which acts as a diuretic and further dehydrates, as well as sweetened beverages. The jury is still out regarding coffee’s effects on digestion. Some people find it leads to heartburn, but scientists haven’t found a direct causal effect. Coffee does have a laxative effect for many people, and it’s best consumed in moderation.

Choose healthy fats

Toss a fibre-rich salad with a bit of olive oil, and stay clear of fat-free dressings. Healthy fats such as olive oil, avocados, and nuts actually help your body absorb nutrients, so don’t be afraid to add them to a meal. In addition, omega-3 fatty acids may help prevent digestive disorders like Crohn’s Disease and ulcerative colitis. Foods high in omega-3 include fatty fish like salmon, chia seeds, hemp hearts and nuts.

Reduce stress

Yes, this is easier said than done. But consider this: Your gut has millions of neurons receiving messages from your brain. When you’re under chronic stress, you’re more vulnerable to stomach aches and other upsets. Plus, when you’re stressed, your adrenal glands release more of the fight-or-flight hormone cortisol, which can lead to cramping as the body redirects hydration from your intestines to your arms and legs. 

Try to create a calm atmosphere for meals, and keep dinner conversation pleasant. Tackle long-term stress by introducing more stress-busting mindful activities such as yoga or walks. Many people have success with meditation, especially practices geared towards digestive issues.

Eat mindfully

Part of making mealtimes less stressful can simply mean slowing down. Avoid eating on the go and try to make a policy of eating while sitting down, at a table, instead of in your car or while running to another activity. Turn off the TV and pay attention to the pleasure of a good meal. 

Use your senses throughout a meal - taste, smell, textures - food should be enjoyed after all. Savour every bite instead of absent-mindedly snacking while thinking of something else and you’ll improve digestion by preventing overeating to the point of feeling too full.

Chew your food well

What’s the rush? When you chew your food, you’re starting the digestive process, so it follows that more chewing breaks down your food more thoroughly. Plus, chewing slowly helps you to focus on your food in a more conscious manner and, in turn, reduces stress. Aim to chew your food 20 - 30 times before swallowing to aid the digestive process.

Get moving

It’s simple: When you move, your digestive system moves. That might sound overly simplistic, but scientists have found that exercise can improve the rate at which you digest food. The peristalsis process speeds up with the increase in blood flow and the triggering of various movement receptors in your colon, pushing food through the digestive tract at a regular pace. Exercise also reduces stress, boosts energy, improves mood and heart health.

Clean up your habits

You can add “better digestion” to the many reasons to quit smoking and cut down on alcohol consumption. Some smokers feel that smoking helps them stay regular, but like caffeine, that is due to a stimulant effect that can be irritating. Smoking also greatly increases the risk of acid reflux, peptic ulcers, Crohn’s disease, and cancer of the colon. If this is you,  I can work with you on creating a health plan to help you cut out smoking - while practicing other good digestion habits - so you won’t feel the need to rely on cigarettes. 

Maintain the microbiome

Your digestive tract contains trillions of bacteria supporting gut health. Maintaining that microbiome is essential for avoiding digestive problems like gas, bloating, constipation, and diarrhea. A healthy gut microbiome is also essential for mental health, as the gut is the main site for the production of our happy hormone, serotonin.

These tips can help your maintain balanced levels of the right kind of gut bacteria:

Because the microbiome contains many different types of bacteria, be sure to eat a wide variety of foods to help sustain them.

Good bacteria help digest some types of fibres, so following a high-fibre diet stimulates their growth.

Fermented foods help replenish good bacteria, so choose foods like unsweetened yogurt, kimchi, kefir, tempeh, and sauerkraut when possible.

Probiotic supplements can help maintain a good balance in your gut. Research suggests they’re an effective supplement to reduce the symptoms of existing digestive problems, although they may be less effective at preventing problems. Talk to your naturopathic doctor to know what is best for you.

Don’t let digestive problems hold you back from enjoying life. If you’d like to talk about further strategies, or want help creating a plan to implement these tips, give my office a call-I’m happy to help!

References:

Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x. PMID: 19335713.

 Everhart JE, editor. The burden of digestive diseases in the United States. US Department of Health and Human Services, Public Health Service, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases. Washington, DC: US Government Printing Office, 2008; NIH Publication No. 09-6443.

Boekema PJ, Samsom M, van Berge Henegouwen GP, Smout AJ. Coffee and gastrointestinal function: facts and fiction. A review. Scand J Gastroenterol Suppl. 1999;230:35-9. doi: 10.1080/003655299750025525. PMID: 10499460.

Oettlé GJ. Effect of moderate exercise on bowel habit. Gut. 1991 Aug;32(8):941-4. doi: 10.1136/gut.32.8.941. PMID: 1885077; PMCID: PMC1378967.

McFarland LV. Use of probiotics to correct dysbiosis of normal microbiota following disease or disruptive events: a systematic review. BMJ Open. 2014 Aug 25;4(8):e005047. doi: 10.1136/bmjopen-2014-005047. PMID: 25157183; PMCID: PMC4156804.

Staying Balanced During Perimenopause: Five Steps for Success

The scientific explanation of perimenopause sounds so simple: a gradual slowing down of reproductive hormones until menopause. The reality, however, is that for many women the arrival of menopause isn’t a smooth, gliding descent but more of a turbulent landing complete with bumps, twists, and what can feel like the constant threat of a complete crash. That feeling is compounded by the timing, since perimenopause symptoms often begin at a particularly stressful time of life with mounting work and family demands. Add in the physical and emotional effects of hormonal fluctuations, and the entire process can easily start to feel like a cruel joke. 

Thankfully it doesn’t have to be that way. 

If you’re frustrated by symptoms like mood swings, weight gain, and anxiety, start by taking a deep breath. The first step to thriving not just surviving perimenopause is to acknowledge that it is a natural process. Don’t beat yourself up. Now is the time to give your body – and your mind – some love. 

How to Recognize Perimenopause

It is interesting to note that some studies show our attitudes towards menopause (and aging in general) can impact how we experience perimenopause symptoms. 

Know What to Expect

Knowing what to expect and what triggers perimenopause is important. Sometimes, women are baffled by the changes and blame themselves, telling themselves that they’re not working out hard enough or not coping well with stress. That’s why a good understanding of the changes you’re undergoing is important. 

This Phase Can Last Years

Perimenopause symptoms typically begin in the mid-forties and continue for a number of years until full menopause is reached, which is defined as having gone a full year without a menstrual period, marking the cessation of the release of eggs. Over this period, the ovaries’ hormonal production slows down in fits and starts, leading to fluctuating levels of estrogen, which creates shifting imbalances in the delicate seesaw of estrogen and progesterone. Earlier in life, estrogen levels are much more predictable with the menstrual cycle. 

Signs You May Be in Perimenopause

Symptoms can be subtle at first and easily mistaken for something else. They may increase gradually or you may find they come and go along with your fluctuating hormones, they can include:

• Changes in menstruation, which could include changes in timing (both more frequent or less frequent) and periods that are suddenly much heavier 

• Unexplained weight gain, particularly around the midsection

• Depression

• Brain fog

• Hot flashes

• Tender breasts

• Anxiety and panic attacks

• Restless legs

• Insomnia and difficulty staying asleep

• Irritability

• Changes in libido

• Vaginal dryness

• Acne (as if wrinkles weren’t enough to worry about)

5 Ways to Find Balance During Perimenopause

The good news is that several lifestyle changes can help maintain hormonal balance and make it easier to cope with the changes that do occur. 

1 - Aim for a Good Night's Sleep

Ironically, getting restful sleep can become more challenging just when we need it most, and a majority of perimenopausal women report sleep difficulties. Waking up frequently is the most common complaint, often due to hot flashes. As always, a holistic approach helps, as a hormone-supporting diet can help regulate hot flashes. 

In addition, it’s important to practice good sleep hygiene: 

• Avoid using electronic devices at least one hour before bedtime.

• Avoid caffeine, large meals, and vigorous exercise in the evening.

• Build a predictable wind-down routine into your evenings. 

• Keep your bedroom temperature on the cooler side for better sleep.

• Avoid synthetic materials in bedding and sleepwear in favour of natural fabrics like cotton or linen.

Since melatonin production slows with age, melatonin supplements may be necessary. A healthcare practitioner can help assess the need for supplements. 

2 - Address Your Stress

The stress hormone cortisol rises with age, which is partly to blame for the increase in belly fat many women experience during perimenopause. Taking proactive steps to reduce stress will help get a handle on cortisol levels. 

Find Out What Works Best for You

Adequate sleep helps to lower cortisol, as does gentle, mindful activity such as yoga or tai chi. In fact, studies have found that mindful activities can reduce hot flashes, which will favorably impact sleep, which in turn helps to reduce belly fat – it’s all connected!

3 - Get Moving

Regular exercise helps with stress, reduces body fat, and improves your overall quality of life. It’s important to acknowledge, however, that what worked in your 20s and 30s may not be as effective at this stage of life. 

Consider Reducing the Intensity

Somewhat ironically, overly intense exercise can overtax your body and result in an increase in cortisol. Remember those stress tips above? That’s why it’s important to find a form of exercise that works for you. Don’t feel pressure to do high-intensity workouts if your body responds better to lower-intensity programs like Pilates or walking. Because everybody is different, it may take a bit of trial and error to find what works for you. The best exercise is always the one that you will stick to, and the one that gives you joy instead of adding to your stress levels. 

4 - Eat a Hormone-Supportive Diet

The concept of being gentle with your body during perimenopause extends to your diet. At this stage in life, you should focus on foods that support hormonal balance and provide nourishment. The four pillars of a healthy perimenopause diet are:

Protein

You start to lose muscle with age, so it’s important to counteract that with adequate protein to retain muscle mass. Choose lean proteins, including some plant-based sources like chickpeas and lentils. 

Fiber

A slowed metabolism may also slow down digestion. This may lead to constipation and foods hanging around longer causing fermentation leading to gas and bloating. Fibre helps food move smoothly through the bowels and also helps us feel fuller for longer, limiting cravings. Fibre can be found in loads of foods from flaxseed, chia seed, beans and legumes to spinach, broccoli, apples and pears.

Fat

Healthy fats, like Omega-3 fatty acids, can help reduce hot flashes and may boost mood, according to some studies. Good sources of Omega-3 include salmon, hemp seeds, and flax seeds.

5 - Manage your Blood Sugar and Insulin Levels

High blood sugar can exacerbate hot flashes and other perimenopausal symptoms. This can be a bit of a vicious cycle, since changing hormonal levels can actually raise the production of the hormone insulin, which regulates blood sugar. It’s crucial to limit consumption of processed carbohydrates and sweet drinks during perimenopause, as insulin resistance becomes more commonplace. Fiber and protein can help preserve insulin sensitivity, so instead of a quick hit of something sweet for a snack, look for more satiating foods like nuts, seeds, or whole grains. 

A lot is happening during perimenopause for many women – career, family, decisions about the future - but taking some time to focus on your own health will help you feel empowered with the changes in your body.

If you are looking for extra support or experiencing hormonal issues and would like to dive deeper into what's going on and the best natural course of action give me a call. As a Naturopathic Doctor, I can help guide you in this transition in a healthy and holistic way.

Sources

Sleep problems during the menopausal transition: prevalence, impact, and management challenges

Nat Sci Sleep. 2018 - Fiona C Baker,corresponding author1,2 Massimiliano de Zambotti,1 Ian M Colrain,1,3 and Bei Bei

Melatonin, human aging, and age-related diseases

Exp Gerontol. Nov-Dec 2004 - M Karasek 

Mindfulness Training for Coping with Hot Flashes: Results of a Randomized Trial

Menopause. 2011 - James Carmody, Ph.D., Associate Professor of Medicine,corresponding author Sybil Crawford, Ph.D., Professor of Medicine, Elena Salmoirago-Blotcher, M.D., Doctoral Fellow, et al

Cortisol Levels during the Menopausal Transition and Early Postmenopause: Observations from the Seattle Midlife Women’s Health Study

Menopause 2009 - Nancy Fugate Woods, PhD, RN, FAAN, Ellen Sullivan Mitchell, PhD, and Kathleen Smith-DiJulio, PhD, RN

The role of calcium in peri-and postmenopausal women: consensus opinion of The North American Menopause Society - Menopause 2001 - The North American Menopause Society

DEPRESSION AND EMOTIONAL ASPECTS OF THE MENOPAUSE - BCMJ, October 2001 By: Diana Carter, MBBS

Omega-3 fatty acids for major depressive disorder associated with the menopausal transition: a preliminary open trial -  PMC 2011 - Marlene P. Freeman, MD,1 Joseph R. Hibbeln, MD,2 Michael Silver, MS et al

Vasomotor symptoms and insulin resistance in the study of women's health across the nation, J Clin Endocrinol Metab. 2012 - Rebecca C Thurston 1, Samar R El Khoudary et al

Natural Support for Seasonal Allergies

You’ve been careful for over a year now. Social distancing is so ingrained in your consciousness that you do a double-take when you see old concert footage on TV. You’ve grown to appreciate the benefits of face masks (no need to worry if there’s a bit of spinach in your teeth, protection from the wind or that random pimple on your chin). Your bubble is airtight, and you’ve finally figured out the most flattering Zoom camera angle. 

So why do you feel like you’re sick, when you’ve done everything right? Watering eyes, runny nose, sneeze attacks? Is it time to self-isolate? What if you sneeze in the grocery store line-up? After all, there is no bigger social faux pas right now than an unexpected public sneeze. Should you have a COVID-19 test?

An Unusual Year for Allergies

Even at the best of times, seasonal allergy symptoms are inconvenient and annoying. Add in the very understandable fear of COVID-19, and allergy sufferers experience extra stress, which is never a good thing when trying to stay healthy. It’s more important than ever to practice a seasonal allergy reducing lifestyle this spring, to alleviate stress and keep yourself healthy and strong. Plus, many of the lifestyle measures that reduce allergies improve your overall health and wellness. 

The sneakiness of seasonal allergies

It’s not surprising that allergy sufferers worry about COVID, since some of the symptoms are very similar. Seasonal allergies can cause:

A runny nose

Watery eyes

Coughing

Wheezing

Headaches

Post-nasal drip

Shortness of breath

Reduced sense of taste or smell

These symptoms often appear in the spring, when trees begin pollinating. Pollen in the air can trigger our bodies to release the powerful chemical histamine, which leads to allergy symptoms. 

Invisible Spring Pollen

Contrary to popular belief, allergy triggers at this time of the year are usually tree pollen, not pollen from flowers, and they’re often not visible to the naked eye. To further complicate matters, the start of spring allergy season can vary by year, so allergy sufferers often don’t realize it has begun until symptoms appear. It’s also important to note that allergies of any kind can develop later in life, so if you’ve sailed through spring in the past, but suddenly notice you’re sniffling, seasonal allergies could be the cause.

Regional Variations

The types of pollen in the air vary by region, with different types of trees contributing. Birch, oak, and ragweed are common culprits, each producing its own distinct pollen. As a result, there’s no single catch-all solution, or even one simple diagnostic procedure, for pollen allergies. 

Changing Times

Interestingly, seasonal allergies seem to be on the rise. Climate change may be to blame, as higher temperatures can increase pollen production. A 2019 study in the Lancet showed significant increases in the pollen count and a longer pollen season across the northern hemisphere, and although the average in North America hovers between 10 and 25 percent of the population, pollen seasons vary between locations and from year to year. In fact, a 2017 Statistics Canada study found that 40 percent of Canadians reported pollen or grass allergies – that’s a lot of congested people.

5 Steps to Help Reduce Seasonal Allergy Symptoms

Fortunately, science is providing more information about preventing and reducing seasonal allergy symptoms. Check out some easily adapted lifestyle tips below. 

1 - Reduce Stress

I get it: Life is stressful right now. However, the irony is that stress can exacerbate allergy symptoms, which in turn creates more stress. To end this cycle, take proactive steps to bring down the pressure. 

Studies have found that meditation and yoga have a positive impact on allergy symptoms. Getting enough sleep is also important. Of course, allergies can also interfere with sleep, since it’s hard to fall asleep with a stuffy nose. Sleeping with the windows closed can help keep pollen out to preserve your indoor air quality. 

2 - Keep Indoor Pollen Under Control

In addition to keeping your windows closed, small changes in your daily routine can help reduce the amount of pollen in your home. Consider this: When you’re outside, you’re often surrounded by tree pollen which can rest on your clothes, hair, and skin, so you need to take special measures to get rid of it. 

Have a quick shower when you first come home at the end of the day, and launder your clothes frequently after spending time outside. Investing in a portable high-efficiency particulate air (HEPA) air filter and vacuuming with a HEPA filter will also help keep the air cleaner. 

Although we want to avoid pollen, getting outside is still important for mental and physical health, particularly while we’re still avoiding indoor gatherings. Try to schedule walks following a rainfall, when the air will be clearer. 

3 - Reduce Other Airborne Irritants 

Perfumes, air fresheners, scented candles, aerosol sprays, conventional cleaning products, dust and cigarette smoke are all irritants commonly found in the home that can make your nasal passages and eyes more vulnerable to reactions to pollen. Keeping your home with natural, non-toxic cleaners or even steam-cleaning will help reduce the overall load on your mucus membranes.

4 - Eat Antihistamine Superfoods

Certain foods can help bring down systemic inflammation and slow the production of histamine. Eating a well-balanced, whole foods diet with plenty of vegetables, healthy fats and low in sugar is a great starting point - and including some of these antihistamine superfoods can be effective too:

Omega 3 Essential Fatty Acids

Foods high in omega-3, such as fresh salmon, chia seeds, and flax seeds. 

Pineapple and Papaya

Vitamin C found in many fruits can inhibit histamine and support the immune system, but some fruit contains enzymes that actively reduce antihistamines in the bloodstream. Pineapple contains the enzyme bromelain, and papaya contains papain.

Spices

Certain spices can act as decongestants. Ginger, in particular, is effective in reducing nasal symptoms. Early research suggests that curcumin, which is found in turmeric, can also ease the symptoms of seasonal allergies. 

5 - Consider Nutritional Supplements (under the guidance and support of your ND)

Research is uncovering new beneficial treatments for seasonal allergies and rediscovering the benefits of traditional remedies. 

Vitamin D

Vitamin D deficiency is prevalent worldwide, and with its roles in anything from inflammation to immune support and bone health, supplementing with vitamin D is widely recommended. Recent studies looking at the effect vitamin D supplementation has on seasonal allergies found that participants who took vitamin D reported a reduction in symptoms compared to those who took a placebo.

Herbal Remedies

Stinging nettle is a herb that is often used in natural medicine for its anti-inflammatory properties. In a 2000 study, half of the participants who took a stinging nettle supplement reported a reduction in seasonal allergy symptoms, and almost 2/3rds felt better.

Antioxidants

Quercetin, an antioxidant flavonoid found in brightly coloured produce like berries and kale, also helps reduce the body’s production of histamine.

If you’re struggling to get seasonal allergies under control, give our office a call or CLICK HERE to book an alignment call to see if we are a good fit to work together. As a Naturopathic Doctor I can run lab tests to gain specific information on your allergies. Together, we can create a customized plan that will give you peace of mind as we move into spring and summer. 

Research 

Perceived stress predicts allergy flares - Annals of Allergy, Asthma & Immunology - Amber M. Patterson, MD, Vedat O. Yildiz, MS, Maryanna D. Klatt, PhD, William B., Malarkey, MD Published:August 08, 2013

Sleep and allergic disease: A summary of the literature and future directions for research - Daphne Koinis-Mitchell, PhD,a Timothy Craig, DO,b Cynthia A. Esteban, MSN, MPH,a and Robert B. Klein, MDa, J Allergy Clin Immunol. Dec 2012 

Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis, Journal of the American College of Nutrition, April 1992

Immunomodulatory effects of curcumin in allergy, Sep 2008, Food Res. Molecular Nutrition & Food ResearchViswanath P Kurup 1, Christy S Barrios

Inhibitory effect of honeybee-collected pollen on mast cell degranulation in vivo and in vitro, Journal of Medicinal Food, Mar 2008, Yasuko Ishikawa 1, Tomoko Tokura, Nobuhiro Nakano, Mutsuko Hara, François Niyonsaba, Hiroko Ushio, Yuji Yamamoto, Tadahiro Tadokoro, Ko Okumura, Hideoki Ogawa

Temperature-related changes in airborne allergenic pollen abundance and seasonality across the northern hemisphere: a retrospective data analysis - The Lancet Planetary Health, March 2019 - Lewis H Ziska, PhD , Prof László Makra, PhD, Susan K Harry, AAS, Nicolas Bruffaerts, PhD, Marijke Hendrickx, PhD, Frances Coates, MS, et al.

Vitamin D in allergic disease: Shedding light on a complex problem, The Journal of Allergy and Clinical Immunology - Feb 2013 - Beda Muehleisen, MD, Richard L. Gallo, MD, PhD 

Quercetin with the potential effect on allergic diseases, Allergy, Asthma & Clinical Immunology May 2020 Morteza Jafarinia, Mahnaz Sadat Hosseini, Neda kasiri, Niloofar Fazel, Farshid Fathi, Mazdak Ganjalikhani Hakemi & Nahid Eskandari 

Vitamin D and the development of allergic disease: how important is it?

Hooman Mirzakhani, MD,1,2 Amal Al-Garawi, PhD, MMSc,1,2 Scott T. Weiss, MD, MS,1,2,4 and Augusto A. Litonjua, MD, MPH

Statistics Canada Health Fact Sheets - Chronic Conditions, 2017

The Connection Between Gluten and Thyroid Issues

By now, you’ve likely heard about gluten intolerance. The buzz word  “gluten-free” is everywhere in the health world. But how impactful is gluten? For those with thyroid issues, it may be affecting you more than you realize.

Thyroid Conditions Are Fairly Common

About 20 million Americans are currently suffering from a form of thyroid disease. And roughly 60% don’t know it. Thyroid disorders are particularly common in women with one in eight females going on to develop a thyroid condition within her lifespan, and women are five to eight times more likely to have thyroid issues than men.

Your Thyroid Can Be Under or Over Performing

A malfunctioning thyroid can lead to either over or under-production of thyroid hormones. These hormones — called T3 and T4 — affect every organ system in your body. 

Your heart, central nervous system, autonomic nervous system, bone, gastro-intestinal tract and metabolism all obey the orders of your thyroid hormones.

A Holistic Approach

Whether the issue is hyperthyroidism, hypothyroidism, Grave’s disease, or Hashimoto’s thyroiditis, the symptoms of thyroid issues can vary in severity from moderate to life-changing. That’s why naturopathic practitioners take a holistic approach to tackle thyroid issues from all angles - and that always includes nutrition.

The Gluten Intolerance Link

Recent research links gluten intolerance and auto-immune issues, meaning if an auto-immune condition is the underlying cause of your thyroid disorder, your relationship with gluten may be an exacerbating factor. This connection happens so often that some studies suggest gluten intolerance screening for anyone with auto-immune thyroid issues.

Auto-Immune Thyroid Issues

If you have an auto-immune thyroid issue, eliminating gluten entirely is typically critical to fully understanding your condition. Even eating small amounts can cause immune reactions lasting up to six months, so complete elimination is needed in order to notice any difference in your symptoms and lab findings.  

Gluten-free diets can be tricky to maintain, but the results are worth the trouble. Your gluten intake may be the critical factor affecting the function (or auto-destruction) of your thyroid.

How Does Gluten Lead to Autoimmunity?

When you ignore food sensitivities, your gut often pays the price in inflammation. Over time, inflammatory foods (like gluten) can degrade the delicate lining of your small intestine, leading to permeability or “leaky gut”. When this happens, food particles are able to slip past the protective mucosal layer, between the cells lining the intestinal wall, and reach your bloodstream. The protein portion of gluten — called gliadin — is a common culprit.

Mistaken Identity

The immune system targets these proteins as foreign particles and begins to attack them. Unfortunately, gliadin protein molecules are strikingly similar to the molecules that make up the thyroid gland. Once antibodies to gliadin are created, they can mistakenly attack thyroid tissue. From that point on, you have an auto-immune response to gluten.

A Gluten Intolerance Can Be Hidden

Many people misinterpret gluten intolerance as a “digestive” issue only. But it can affect far more than just the digestive system. Antibodies triggered by this kind of gluten intolerance travel throughout the whole body: the joints, skin, respiratory tract and brain can all  be affected. In fact, for some people affected, no digestive symptoms are seen at all. With a wide variety of possible symptoms, gluten sensitivity may take a lot of effort to uncover.

Other Grains Can Mimic Gluten

As if the situation wasn’t complex enough, once the antibodies for gluten have been created, they can mistakenly attack other proteins too. Certain grains, such as corn, oats and rice, are naturally gluten-free yet their proteins are so similar to gluten that they occasionally still elicit an immune response. A naturopathic doctor can help you identify which foods may trigger your gluten sensitivity. 

Casein Sensitivity May Also be an Issue

Lactose intolerance is much more common than gluten intolerance. However, the two often overlap. In one study in Italy, roughly 25% of people with lactose intolerance also had celiac disease, a digestive condition that is linked to gluten-related autoimmunity. 

This means that for many people, going gluten-free won’t be enough to get to the root of their auto-immune symptoms. If an intolerance to casein (the main protein in dairy) may be at play, patients are often advised to adopt both a dairy-free and gluten-free diet during the elimination phase, with dairy being added back separately to assess casein sensitivity.

How We Test for Gluten Intolerance

There are multiple ways to test for food sensitivities and ascertain whether gluten intolerance may be playing a part in your thyroid issues.

Testing for Antibodies in the Blood

Running a food sensitivity panel is one way to start learning what is going on. Although they are expensive to run, and do not always lead to a clear path of action other than the complete avoidance of the foods in question, these blood tests can be vital guideposts in the dark for tricky cases.

IgA and IgG

Both IgA and IgG antibodies are tested. These antibodies are created in response to gluten particles in the bloodstream. IgA and IgG are delayed-response antibodies — they aren’t created immediately, making them a good indicator of a long term sensitivity to gluten. However, a milder case of gluten sensitivity (when antibodies haven’t been created) may be missed, and false negatives can occur if a patient is currently avoiding gluten.

Creating a Benchmark

Your naturopathic doctor may advise running a food sensitivity panel before you begin an elimination diet so that you have a benchmark to work with. While eliminating gluten and dairy are the most common requests, you may be asked to remove one or more other foods based on the results of your food sensitivity panel so that other potential problem foods don’t interfere with the success of your elimination phase.

The Gluten Challenge 

Hypo-allergenic diets may be one of the most powerful tools a naturopathic doctor can prescribe, but no bones about it: these diets can be very difficult and can take a long time. The hidden benefit is that the diet you are on during the investigation eliminates your possible triggers, so you should start to feel better right away, even as you uncover the details of your sensitivity.

Luckily, when it comes to auto-immune conditions, removing dairy and gluten are often the main dietary requirements and there are many alternative foods available.

The Elimination Phase

For anywhere from two to six weeks, depending on your individual situation, you’ll remove all dairy and gluten from your diet. During this time, you’ll keep a close eye on your symptoms to see if they resolve or reduce dramatically. If symptoms don’t resolve, you may be asked to remove additional foods: like eggs or soy.

The Challenge Phase

Once your symptoms resolve, you’ll reintroduce each food one at a time. Let’s say dairy first. You’ll have dairy in every meal for two days while keeping note of any symptoms or sensitivity reactions. Then you’ll be instructed to stop eating dairy for three days. 

If there are no reactions during elimination or in the final phase, a dairy sensitivity can be ruled out. At that point, you can safely add dairy back into your diet. 

A Positive Result

Next, you will begin the challenge phase for gluten. Let’s say you did have a symptom response to gluten. At that point, you would be instructed to eliminate gluten from your diet for another three to six months before attempting the challenge again. After a longer break, and various gut healing protocols, some food sensitivities are no longer as offensive.

If - on the other hand - your symptoms did return when you reintroduced gluten, your naturopathic doctor may diagnose you with gluten sensitivity &/or intolerance.

Weekly in my practice, I am helping patients regain their thyroid health. The health of your thyroid affects every cell in your body. If you suspect an autoimmune condition may be affecting how well you feel, please reach out or call my office. As your naturopathic doctor I have access to a wide array of investigative tools and lab tests to help you uncover what’s really going on - and come up with a tailored plan to help you feel like yourself again.

Resources:

Fatourechi V. Subclinical hypothyroidism: an update for primary care physicians. Mayo Clinic proceedings. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664572/. Published 2009. 

General Information/Press Room. Published 2014. American Thyroid Association. https://www.thyroid.org/media-main/press-room/

Ojetti V; Nucera G;Migneco A; Gabrielli M; Lauritano C; Danese S; Zocco MA; Nista EC;Cammarota G;De Lorenzo A;Gasbarrini G;Gasbarrini A; High prevalence of celiac disease in patients with lactose intolerance. Digestion. https://pubmed.ncbi.nlm.nih.gov/15775678/. Published 2005. 

Shahid MA. Physiology, Thyroid Hormone. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK500006/. Published May 18, 2020. 

4 Surprising Factors that Contribute to Stubborn Weight Gain

Eat less, exercise more. Is it really that easy? You may not be surprised to hear that losing excess weight and keeping it off goes way beyond such one-dimensional recommendations. In fact, the concept of calories in and calories out may be the biggest misunderstanding people have about weight. It turns out that weight gain and shedding extra pounds are not as black and white as many seem to think. 

Let’s look beyond fad diets at a functional approach to weight loss. We’ll explore some lesser-known factors affecting weight and metabolism that you need to know if you want to lose weight and keep it off.

The Top 4 Factors That Contribute to Stubborn Weight Gain

#1: Insulin Resistance

Insulin’s job is to help us transform food sugars into energy. But when we consume too many sugary foods and drinks, our body starts to lose its ability to respond to the insulin in our system. The pancreas tries to bring down blood sugar levels by pumping out more insulin, and as insulin resistance goes up a vicious cycle is created which over time can raise blood sugar and blood insulin to dangerous levels. 

That extra sugar in the bloodstream that cannot be converted into energy is stored as abdominal fat and creates an addiction to sugar. This is called insulin resistance and it is widespread, affecting 1 in 3 Americans and in many cases leading to Type 2 Diabetes.

#2: Hormones

Do You Feel Full after eating?

The hormones leptin and ghrelin control how full we feel after a meal, and the strength of our food cravings. When you are overweight, your fat cells produce excess leptin signaling your body to eat more as you aren’t feeling full. It’s a vicious cycle! 

How is Your Thyroid?

Your thyroid regulates your metabolism, managing the speed at which you  burn calories. When the thyroid is underperforming, it can cause fluid retention, weight gain, constipation, among other issues, making it nearly impossible; to manage your weight. The stats are shocking as 5 out of every 100 people have a low functioning thyroid in the US.

Estrogen Dominance

When your estrogen and progesterone hormones are out of balance, that is called Estrogen Dominance, even if levels of both hormones are low. Having too much estrogen in the body relative to progesterone causes a myriad of symptoms, including weight loss resistance, bloating, mood swings, PMS and heavy periods.

Adrenal Stress

Our adrenal glands rule how we respond to stress by regulating the body’s stress hormones. Chronic stress leads to wildly fluctuating cortisol levels, which means more weight gain and water retention. 

#3: Genetics

Genetic testing can tell us a great deal about how and why we gain weight, and can be the game-changer for people who have tried everything. 

The FTO Gene Variant

One gene that is particularly well documented, the FTO gene, is also known as the human fat-mass and obesity associated gene. It controls leptin, ghrelin (the satiation hormones mentioned above) and adiponectin (which regulates glucose levels). Several other genes affect how we metabolize fats, carbs and proteins. 

Genes that impact stress play a big role in weight management too, especially if you’re a stress eater. These genes impact reward pathways, which can affect how you use food to reward yourself. 

#4: Toxins

Toxins that are present in our environment can be so dangerous that our body needs to protect us by “walling them off” in a casing of fat. The more toxins we have, the more fat cells we need to imprison them. Get rid of the toxins, and the excess weight may well follow.

Lifelong Sources of Toxicity

Current exposure to toxins such as heavy metals and pesticides aren’t the only concern. Research shows that even early-life exposure to bisphenol A (BPA) can increase fat levels, and with microplastics having recently been found in the placentas of some women, the concern is legitimate.

Many toxins are major contributors to thyroid dysfunction, potentially leading to hormonal weight gain.

7 Easy Ways to Maintain a Healthy Weight 

#1: Cut Down on Natural and Artificial Sugars

Are you replacing real sugar with artificial sweeteners? Sugar causes weight gain, and this is the case for both natural and artificial sugar since anything our body doesn’t recognize as a natural substance is treated as a toxin – including aspartame. Monk fruit and Stevia are two much healthier sugar free sweeteners.

#2: Eat more Fiber

One of the biggest benefits of eating more fiber when you are trying to lose weight is its ability to satiate. Soluble fiber such as that found in beans, flaxseeds, oatmeal and sweet potatoes helps you to feel full longer and slow down the release of sugars into the bloodstream. Soluble fibre cannot be broken down by your own enzymes, so it reaches the gut undigested where it feeds the good bacteria and helps them to flourish. One important aspect of soluble fiber is that it needs water to reach its potential, so staying hydrated is a must.

#3: Green Coffee Extract

Don’t like the taste of coffee but want to take advantage of its weight loss benefits? Green coffee extract (GCE) helps maintain a healthy weight and reduce BMI and waist size - in fact it has been proposed as a low-cost and safe obesity treatment. 

#4: Eat Real Food

Much of what we eat isn’t actually “real” food. Make sure you fuel your body properly by avoiding pre-packaged and processed foods that are chock-full of preservatives, dyes and other chemicals. Focus on fruits, veggies, organic meats and healthy fats. Remember the more toxic your food, the more those toxins will get encased in fat cells.

#5: Aim for 10,000 Steps Per Day

Getting those steps in can be hard when you’re spending more time at home. But where there is a will, there is a way! A combination of dietary changes and walking 10,000 steps per day was shown to help significantly reduce total weight, BMI and hip size. Bonus: lower anxiety levels are a natural outcome of making these changes as well. 

#6: Meditation

Did you know that calming your mind can be a powerful weight loss tool? Adding meditation to standard weight loss treatments can result in additional weight loss in as little as two months. Managing your stress will help your adrenals and can positively affect your weight loss goals.

#7: Intermittent Fasting (IF)

One of the most effective ways to get rid of toxins and their corresponding fat prisons is intermittent fasting. How does it work? Designate several hours per day as your ‘eating hours’ and stick to it. This gives your glucose and insulin levels a chance to even out, gives your body a break from the hard job of digestion, and puts the focus on getting toxins out of your body. However, IF is not for everyone, so be sure to check in with your healthcare practitioner before you begin.

Are you ready to step out of the diet roller coaster? Book Now! We can assess your insulin, stress response, thyroid, and toxin load. Together we can design a custom-made treatment plan with targeted supplementation, metabolism-supporting nutrients and nourishing foods. We can’t wait to join you on your health care journey!

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