Endometriosis: A Natural Approach

Severe pain during your period, bloating, and painful intercourse shouldn’t be accepted as normal. Women experiencing these symptoms could have endometriosis, a condition affecting about 10% of females of reproductive age. Despite its prevalence, endometriosis can be difficult to treat, and it often worsens over time. As a result, endometriosis can have an ongoing negative impact on a woman’s life. But it doesn’t have to be that way!

Let’s take a look at the symptoms and causes behind endometriosis and some natural ways to treat it.

What Is Endometriosis?

The endometrium is the lining of your uterus, which comes from the Greek word "endo" meaning within. When the endometrium grows outside of the uterus and spreads to other organs in the abdominal cavity like the ovaries, fallopian tubes, bladder, and rectum, it's called endometriosis. This condition is affected by estrogen levels and causes swelling, inflammation, and adhesions around the affected organs, essentially locking them in place. 

Is Endometriosis The Reason Behind Your Pain?

The most pronounced sign of endometriosis is pain in the abdomen, often extreme and debilitating. Severely painful periods are a common symptom, but pain can also be felt in other areas, like the back, legs, and rectum. 

Other physical symptoms include:

• Painful bowel movements

• Pain during intercourse

• Diarrhea

• Constipation

• Heavy periods

• Nausea

• Fatigue

The pain from endometriosis is different from regular menstrual cramps. It’s often chronic, occurring at all times of the month, and regular pain relievers for cramps don’t have much of an impact. 

Not surprisingly given the pain experienced, it can also have a large impact on a woman’s mental health. Many women with endometriosis also experience anxiety and depression. Insomnia is also common.

Endometriosis can also impact fertility. One study found that as many as 50% of women seeking treatment for infertility have endometriosis!

Say Goodbye To Pain And Discomfort From Endometriosis

A healthy lifestyle that aims to reduce inflammation is the best approach to ending endometriosis. Be sure to include the following in your daily routine. 

1 - Eat an anti-inflammatory diet

• Prioritize whole foods. To reduce inflammation, choose whole foods, particularly foods high in antioxidants, like brightly coloured veggies, and omega-3 fatty acids, found in fish, nuts, and eggs. Avoid overly processed foods. 

• Eat organic. Some research shows that pesticides and artificial colourings can contribute to endometriosis. 

• Go gluten-free.  Studies show many women’s symptoms improved after eliminating gluten.

• Avoid red meat. Red meat is linked to the development of endometriosis. Women who replace red meat with fish experience fewer symptoms. 

• Use caution with dairy. A few studies show that dairy consumption actually reduces the risk of endometriosis, but some women do report it worsens their symptoms. Keep a food diary to see how dairy consumption affects you. If you do eat dairy, choose organic products whenever possible.

• Drink ginger or green tea. If you experience nausea, some warm ginger tea will bring relief. Green tea has antioxidant properties to help with inflammation.

• Focus on fibre. Your body eliminates excess estrogen in your stool, so boosting your fibre content is a good idea.It can also help with any constipation triggered by endometriosis. 

• Avoid alcohol. Alcohol is inflammatory and many women report it makes their symptoms worse.

2 - Exercise has so many benefits!

Exercise has been found to be an effective natural way of managing pain and inflammation associated with endometriosis. While it might seem counterintuitive to engage in physical activity while experiencing pelvic pain, low-impact exercises like walking, yoga, and swimming can help reduce inflammation and ease discomfort. 

Exercise stimulates the production of endorphins, which are natural painkillers that can alleviate the severity of menstrual cramps and pain caused by endometriosis. Furthermore, regular exercise can help improve blood flow to the pelvic area, which can reduce inflammation and help the body flush out toxins. Incorporating gentle exercise into your routine can provide a significant relief for endometriosis symptoms, although it's important to consult your doctor before starting any new exercise regimen.

3 - Supplements that can help

Some supplements that treat endometriosis include:

• Bromelain. This enzyme, found in pineapple, can relieve symptoms.

• Turmeric. An anti-inflammatory spice also available in supplement form. 

• DIM or diindolylmethane is a compound created when you eat cruciferous vegetables. It can improve the way estrogen receptors react to estrogen. 

• NAC or N-acetyl cysteine can slow the growth of endometrial cells. 

We can work together to create a supplement regime that matches your health profile. It’s always important to work with a professional, since some supplements can interact or may not be suited for your unique needs.

4 - Try your best to reduce stress.

The pain associated with endometriosis can take a large toll on women’s health. It’s important to prioritize self-care. And, by building a relaxation routine, you could even slow the growth of endometriosis. 

Living with endometriosis is stressful. Chronic stress worsens inflammatory conditions like endometriosis. It also disrupts hormonal balance and can lead to estrogen dominance. The end result is often a cycle of worsening symptoms. 

Mindful meditation, yoga, and moderate exercise can help manage your body’s reaction to stress. Take the time for relaxing activities like warm baths and massages. Cognitive therapy can also help you develop strategies for coping.

I’m here to help you treat endometriosis the natural way so you don’t have to deal with the pain and other symptoms. Reach out today to get started.

SOURCES

World Health Organization, “Endometriosis” 

https://www.who.int/news-room/fact-sheets/detail/endometriosis

Warzecha D, Szymusik I, Wielgos M, Pietrzak B. The Impact of Endometriosis on the Quality of Life and the Incidence of Depression-A Cohort Study. Int J Environ Res Public Health. 2020 May 21;17(10):3641. doi: 10.3390/ijerph17103641. PMID: 32455821; PMCID: PMC7277332.

Ball E, Khan KS. Recent advances in understanding and managing chronic pelvic pain in women with special consideration to endometriosis. F1000Res. 2020 Feb 4;9:F1000 Faculty Rev-83. doi: 10.12688/f1000research.20750.1. PMID: 32089831; PMCID: PMC7001750

Buggio L, Barbara G, Facchin F, Frattaruolo MP, Aimi G, Berlanda N. Self-management and psychological-sexological interventions in patients with endometriosis: strategies, outcomes, and integration into clinical care. Int J Womens Health. 2017;9:281-293

https://doi.org/10.2147/IJWH.S119724

Qi X, Zhang W, Ge M, Sun Q, Peng L, Cheng W, Li X. Relationship Between Dairy Products Intake and Risk of Endometriosis: A Systematic Review and Dose-Response Meta-Analysis. Front Nutr. 2021 Jul 22;8:701860. doi: 10.3389/fnut.2021.701860. PMID: 34368211; PMCID: PMC8339299.

Li Piani, L., Chiaffarino, F., Cipriani, S. et al. A systematic review and meta-analysis on alcohol consumption and risk of endometriosis: an update from 2012. Sci Rep 12, 19122 (2022). https://doi.org/10.1038/s41598-022-21173-9

A Qualitative Study on the Practice of Yoga for Women with Pain-Associated Endometriosis, Andrea Vasconcelos Gonçalves, Maria Y. Makuch, Maria Silvia Setubal, Nelson Filice Barros, and Luis Bahamondes Published Online: 1 Dec 2016 https://doi.org/10.1089/acm.2016.0021

Lete I, Mendoza N, de la Viuda E, Carmona F. Effectiveness of an antioxidant preparation with N-acetyl cysteine, alpha lipoic acid and bromelain in the treatment of endometriosis-associated pelvic pain: LEAP study. Eur J Obstet Gynecol Reprod Biol. 2018 Sep;228:221-224. doi: 10.1016/j.ejogrb.2018.07.002. Epub 2018 Jul 6. PMID: 30007250.

Morales-Prieto DM, Herrmann J, Osterwald H, Kochhar PS, Schleussner E, Markert UR, Oettel M. Comparison of dienogest effects upon 3,3'-diindolylmethane supplementation in models of endometriosis and clinical cases. Reprod Biol. 2018 Sep;18(3):252-258. doi: 10.1016/j.repbio.2018.07.002. Epub 2018 Jul 9. PMID: 30001982.

Cuevas M, Cruz ML, Ramirez AE, Flores I, Thompson KJ, Bayona M, Vernon MW, Appleyard CB. Stress During Development of Experimental Endometriosis Influences Nerve Growth and Disease Progression. Reprod Sci. 2018 Mar;25(3):347-357. doi: 10.1177/1933719117737846. Epub 2017 Nov 6. PMID: 29108503; PMCID: PMC6343219.

Spring Allergies Got You Down? These Natural Solutions Can Give You Relief!

Spring is often characterized as a season of renewal, hope, and rebirth. However, for many, it’s also a season of runny noses, itchy and watery eyes. In fact, about 25% of  North Americans suffer from seasonal allergies, with the spring season being the biggest offender. 

Spring allergies typically happen when your immune system detects a substance, often  a windborn pollen, as something dangerous and mounts a defensive response by releasing histamines. Histamines spring into action to try to rid your body of that substance, but the results are annoying symptoms like:

• Sneezing

• Watery eyes

• Coughs

• Runny noses

• Headaches

• Scratchy throats

• Congested ears

• Fatigue

Birch pollen is a common trigger in the spring, as well as cedar, willow and poplar pollen.

Many people also experience reactions indoors that are triggered by dust, mold, or pet dander. 

You might also wonder why some people develop allergies, while others sail through spring unscathed? It’s likely a combination of genetics, physiology, and environment. You’re also more likely to have allergies if you have asthma. 

Let’s take a deep dive into some strategies for combating spring allergies the natural way.

Natural Allergy Solutions And Home Remedies

1 - Keep a clean, allergy-free environment

It goes without saying that if your allergies are triggered by dust or mold, you should keep a clean home. You also want to be sure you’re eliminating any grass or pollen you’ve tracked in. Some people find they have to wear an N-95 mask when they clean because of the dust they stir up. Using a vacuum with a HEPA filter and using a HEPA air filter can help keep your home allergen-free.

2 - Switch to natural cleaning products

An often-overlooked risk of cleaning the home is reactions to cleaning products. Many commonly used products contain chemicals that have been shown to damage lung function. Many studies have found several harmful effects from commercial cleaning agents, and conclude that household products like vinegar, soap, water, vinegar, and baking soda can accomplish as much as their more harmful counterparts.

Here's a simple recipe for an all-purpose natural home cleaning solution:

1 cup white vinegar

1 cup water

10-15 drops of your favourite essential oil (optional)

Instructions:

In a spray bottle, mix together the white vinegar and water. If desired, add 10-15 drops of your favourite essential oil. Tea tree oil, lavender oil, and lemon oil are all great options for their antibacterial and antifungal properties. Shake well to mix all the ingredients together.

Use the natural cleaning solution to clean and disinfect surfaces throughout your home. Simply spray the solution on the surface and wipe clean with a cloth.

This natural cleaning solution is safe, effective, and free of harmful chemicals found in many commercial cleaning products. Plus, the addition of essential oils can leave your home smelling fresh and clean!

3 - Herbal remedies

Here are a few herbal supplements that are known to help with allergy relief:

• Butterbur: This herb has been used for centuries to treat allergies and asthma. It contains natural antihistamines, which can help reduce inflammation and alleviate symptoms such as sneezing, itching, and congestion.

• Stinging nettle: This herb is a natural antihistamine and anti-inflammatory. It can be taken in supplement form or made into a tea to help relieve allergy symptoms such as sneezing, itching, and congestion.

• Licorice root: This herb has natural anti-inflammatory and antiallergic properties. It can be taken as a supplement or made into a tea to help relieve symptoms such as coughing and sore throat associated with allergies.

• Ginger: This root has natural anti-inflammatory properties that can help reduce allergy symptoms such as nasal congestion and itchy eyes. It can be taken in supplement form or added to food and drinks as a spice.

As with any herbal supplement, it's important to talk to your healthcare provider before taking them, especially if you have any medical conditions or take other medications.

4 - Saline nasal irrigation

Flushing your nasal passages with saline water can ease allergy symptoms. Be sure to use saline water, not salt water, and work with clean tools.

5 - Essential oils for allergy relief

There are several ways to reap the benefits of essential oils in allergy treatment. Note, however, that some people are allergic to certain oils, so start slowly and make notes on how you feel with each one you try.  You can use a diffuser, dab some diluted oil behind your ears, spray diluted oil into the air, or simply breathe in their scent right from the container. Effective oils include:

• Lavender, which works by reducing inflammation in the nasal passages. Try adding some to a warm bath!

• Eucalyptus, which also helps inflamed nasal passages. You’ll notice a welcome cooling sensation when you breathe it in. 

• Peppermint also has anti-inflammatory properties

• Frankincense has been used for centuries to reduce asthma and respiratory symptoms. 

6 - Probiotics

Probiotics help maintain a good balance of bacteria in your gut, which in turn supports your immune system. Talk with your healthcare practitioner about the right probiotics for you. Eating fermented foods like tempeh, kefir, kimchi and sauerkraut can also help maintain a healthy biome in your gut. 

7 - Good nutrition

A well-rounded diet centred around whole foods helps your immune system and overall well-being. To help combat allergies, be sure to include:

• Plenty of vitamin C, which can reduce your histamine levels. 

• Foods high in omega-3 fatty acids, like nuts and fatty fish, which fight inflammation

• Food that contains bromelain, such as pineapple and mangos. Bromelain has been shown to reduce allergy symptoms.

• Foods high in quercetin, which inhibits histamine production. Good sources of quercetin include broccoli and cauliflower. 

It’s also important to pay attention to any foods that cause an allergic reaction or exacerbate other allergies. I can conduct blood tests and other tests to determine this. When you’re experiencing allergy symptoms, keep a detailed diary of anything you consume to help narrow the cause.

8 - Acupuncture

According to traditional Chinese medicine, allergies are caused by an imbalance in the body's energy flow or "qi". Acupuncture helps to rebalance this energy and boost the immune system, leading to a reduction in allergy symptoms. Additionally, acupuncture is a safe and drug-free option for those looking for natural solutions to allergy relief.

9 - Exercise

Exercise can increase circulation in your lungs and nasal passages, which can help with congestion and drainage. However, exercising outdoors can trigger seasonal allergies, so you may have to stick to indoor workouts for the season. Alternatively, stick to morning or evening activities which often carry the smallest risk since the dew can weigh down pollen. And, be sure to shower and wash your clothes after exercising outdoors, since you may be carrying pollen!

You don’t have to suffer with terrible allergy symptoms this spring! A few simple steps can reduce your symptoms and help you get back to enjoying the nice weather outdoors. Please let me know if you’d like to talk about any of these tips.

SOURCES

Centers for Disease Control and Prevention, “Allergies” https://www.cdc.gov/nchs/fastats/allergies.htm

Dave ND, Xiang L, Rehm KE, Marshall GD Jr. Stress and allergic diseases. Immunol Allergy Clin North Am. 2011 Feb;31(1):55-68. doi: 10.1016/j.iac.2010.09.009. PMID: 21094923; PMCID: PMC3264048.

Svanes Ø, Bertelsen RJ, Lygre SHL, Carsin AE, Antó JM, Forsberg B, García-García JM, Gullón JA, Heinrich J, Holm M, Kogevinas M, Urrutia I, Leynaert B, Moratalla JM, Le Moual N, Lytras T, Norbäck D, Nowak D, Olivieri M, Pin I, Probst-Hensch N, Schlünssen V, Sigsgaard T, Skorge TD, Villani S, Jarvis D, Zock JP, Svanes C. Cleaning at Home and at Work in Relation to Lung Function Decline and Airway Obstruction. Am J Respir Crit Care Med. 2018 May 1;197(9):1157-1163. doi: 10.1164/rccm.201706-1311OC. PMID: 29451393.

Copy

International Journal of Novel Research in Life Sciences Vol. 2, Issue 2, pp: (31-38), Month: March - April 2015, Available at: www.noveltyjournals.com Page | 31 Novelty Journals Health Issues and Environmental Impact of Cleaning Agents Sabharwal, Jyotie Department of Botany; Khalsa College For Women, Civil Lines, Ludhiana-141002, Indi

Changes in Latina Women’s Exposure to Cleaning Chemicals Associated with Switching from Conventional to “Green” HousehPark KH, Sim DW, Lee SC, Moon S, Choe E, Shin H, Kim SR, Lee JH, Park HH, Huh D, Park JW. Effects of Air Purifiers on Patients with Allergic Rhinitis: a Multicenter, Randomized, Double-Blind, and Placebo-Controlled Study. Yonsei Med J. 2020 Aug;61(8):689-697. doi: 10.3349/ymj.2020.61.8.689. PMID: 32734732; PMCID: PMC7393300.old Cleaning Products: The LUCIR Intervention Study

Hermelingmeier KE, Weber RK, Hellmich M, Heubach CP, Mösges R. Nasal irrigation as an adjunctive treatment in allergic rhinitis: a systematic review and meta-analysis. Am J Rhinol Allergy. 2012 Sep-Oct;26(5):e119-25. doi: 10.2500/ajra.2012.26.3787. PMID: 23168142; PMCID: PMC3904042.

Kim G. Harley, Lucia Calderon, James E.S. Nolan, Randy Maddalena, Marion Russell, Katherine Roman, Stephanie Mayo-Burgos, Jessica Cabrera, Norma Morga, and Asa Bradman

Published:1 September 2021CID: 097001https://doi.org/10.1289/EHP8831Cited by:6

Bielory L, Heimall J. Review of complementary and alternative medicine in treatment of ocular allergies. Curr Opin Allergy Clin Immunol. 2003 Oct;3(5):395-9. doi: 10.1097/00130832-200310000-00013. PMID: 14501441.

Bielory L, Heimall J. Review of complementary and alternative medicine in treatment of ocular allergies. Curr Opin Allergy Clin Immunol. 2003 Oct;3(5):395-9. doi: 10.1097/00130832-200310000-00013. PMID: 14501441.

Ueno-Iio T, Shibakura M, Yokota K, Aoe M, Hyoda T, Shinohata R, Kanehiro A, Tanimoto M, Kataoka M. Lavender essential oil inhalation suppresses allergic airway inflammation and mucous cell hyperplasia in a murine model of asthma. Life Sci. 2014 Jul 17;108(2):109-15. doi: 10.1016/j.lfs.2014.05.018. Epub 2014 Jun 5. PMID: 24909715.

Common spring allergies, causes and symptoms

Liu Z, Liu X, Sang L, Liu H, Xu Q, Liu Z. Boswellic acid attenuates asthma phenotypes by downregulation of GATA3 via pSTAT6 inhibition in a murine model of asthma. Int J Clin Exp Pathol. 2015 Jan 1;8(1):236-43. PMID: 25755710; PMCID: PMC4348891.

Zajac AE, Adams AS, Turner JH. A systematic review and meta-analysis of probiotics for the treatment of allergic rhinitis. Int Forum Allergy Rhinol. 2015 Jun;5(6):524-32. doi: 10.1002/alr.21492. Epub 2015 Apr 20. PMID: 25899251; PMCID: PMC4725706.

Secor ER Jr, Szczepanek SM, Castater CA, Adami AJ, Matson AP, Rafti ET, Guernsey L, Natarajan P, McNamara JT, Schramm CM, Thrall RS, Silbart LK. Bromelain Inhibits Allergic Sensitization and Murine Asthma via Modulation of Dendritic Cells. Evid Based Complement Alternat Med. 2013;2013:702196. doi: 10.1155/2013/702196. Epub 2013 Dec 5. PMID: 24381635; PMCID: PMC3870104.

Mlcek J, Jurikova T, Skrovankova S, Sochor J. Quercetin and Its Anti-Allergic Immune Response. Molecules. 2016 May 12;21(5):623. doi: 10.3390/molecules21050623. PMID: 27187333; PMCID: PMC6273625.

He M, Qin W, Qin Z, Zhao C. Acupuncture for allergic rhinitis: a systematic review and meta-analysis. Eur J Med Res. 2022 Apr 25;27(1):58. doi: 10.1186/s40001-022-00682-3. PMID: 35462555; PMCID: PMC9036742.

Why Oral Health Matters

A central tenet of holistic health is the interconnectedness of all the elements that make up your wellbeing. Through this approach, we learn how our lifestyle choices can impact health in ways we may not expect. But, an often-overlooked component of these complex connections is your oral health. 

Having a plan to protect your oral health is vital to your wellbeing. That’s because your general health can be significantly impacted by the condition of your teeth and gums - which means more than having a bright smile.

In fact, around 50 different medical conditions are impacted by poor oral health, many in ways you might not expect, including:

• Mental health. This is a complex relationship. Poor oral health and unattractive teeth can lead to low esteem and chronic pain. And, people with depression are less likely to take care of their teeth and gums. One study found that the MRIs of people with poor oral health showed changes to the structure of the brain.

• Cardiovascular and respiratory health. Did you know people with periodontal disease (inflamed and/or infected gums) have two to three times the risk of having a cardiovascular crisis like a heart attack? Scientists suspect that the inflammation in your gums raises inflammation elsewhere, increasing C-reactive protein (CRP) levels, which are a sign of inflammation in the blood vessels. In addition, bacteria from the mouth move to the respiratory system, potentially leading to conditions like pneumonia. 

• Gut health. Bacteria in your mouth can enter the intestines, so there is a positive correlation between having conditions like IBS and periodontal disease. 

• Reproductive health. You might be surprised to learn that poor oral health can lead to erectile dysfunction. The inflammation and oxidative stress brought on by periodontal disease in males can  impact  blood vessels, including the flow of blood to the penis. As well, studies have shown that periodontal disease in women can increase the time it takes to conceive.

Steps For Better Oral Health, The Natural Way

Below is a proven plan for improving your oral health - backed by science. 

1 - Ensure regular dental care. 

Twice-yearly dental visits are an important component to any oral health plan. Consider seeking out a holistic dentist who focuses on prevention and lifestyle changes as opposed to invasive treatments. Ask for me for recommendations! 

2 - Brush and floss regularly.

Brush after every meal with a soft-bristle brush. Some research has found detrimental effects from toothpaste with fluoride, although the American Dental Association continues to recommend it. It’s best to discuss the risks and benefits with your dentist. 

Flossing after every meal is also a good best practice. Be sure to wrap the floss securely around each tooth - your dentist can show you how. If you don’t enjoy flossing, stick to it for a while, and any bleeding gums you may experience should get better with time. You could use a water irrigator to get rid of food and plaque between your teeth. 

3 - Add oil pulling with coconut oil to your routine.

Oil pulling can reduce bacteria, help with bad breath, and improve gum health. It’s easy to do: just “swish” about one tablespoon of oil in your mouth for 15 to 20 minutes. Many people find this easiest with coconut oil because of its taste. To keep your drains clear, be sure to spit the oil out in a garbage can, not the sink!

4 - Meet your body’s nutritional needs.

Just like the rest of your body, your teeth depend on essential nutrients to stay strong. Calcium, magnesium, and potassium are especially important, so focus on leafy greens, beans, and fresh fruit. 

It may be necessary to supplement your diet to make sure you have adequate amounts of these nutrients, so work with your healthcare provider to make sure your nutritional needs are being met. 

5 - Bad breath? Scrape your tongue regularly.
Your tongue is an important component of your oral health because bacteria can be caught on your tongue and spread through your mouth and to the rest of your body. 

Scraping your tongue is exactly what it sounds like, and you can use especially designed tongue scrapers to clean it.

The majority of bad breath (halitosis) is also caused by bacteria that accumulate on the tongue. By removing these bacteria, tongue scraping can help to eliminate bad breath.

As an added bonus, your sense of taste may improve as well! 

6 - Protect your gut health and the balance of bacteria in your mouth

Your oral health influences your gut health, but this relationship goes both ways, as the bacterial balance in your gut will impact your oral health as well. In addition to eating high-fibre, natural foods to support gut health, consider supplementing with a probiotic for a good balance of bacteria, in your mouth and in your gut. As an added bonus, probiotics can improve halitosis. 

7 - Rinse with sea salt water. 

Rinsing with warm salt water reduces your mouth’s acidity and protects tooth enamel. If you find the taste unpleasant, just add a few drops of essential oils. 

8 - Replace mercury fillings.

Older fillings may contain mercury, which has noted harmful health effects including fatigue, depression, and headaches. With time, the mercury can leak out of the fillings. Before this happens, take a proactive approach by asking your dentist to replace any mercury fillings with fillings made of resin.

Assessing Your Oral Health

Keep in mind that many factors contribute to oral health. Because some of these change over time, it’s important to adjust your healthcare routines as needed. As women age, for example, shifting hormones can increase their risk of periodontal disease. 

Some things to keep an eye on include:

• Are your gums bleeding or sore?

• Are your teeth sensitive to hot or cold items?

• Do you feel pain when you bite?

• Are your gums receding?

• Does your jaw “click” with movement?

• Do you have bad breath?

If you notice any of these conditions, it may be time to evaluate your oral health plan and make some changes.

Sources

Byrd KM, Gulati AS. The "Gum-Gut" Axis in Inflammatory Bowel Diseases: A Hypothesis-Driven Review of Associations and Advances. Front Immunol. 2021 Feb 19;12:620124. doi: 10.3389/fimmu.2021.620124. PMID: 33679761; PMCID: PMC7933581.

Humphrey LL, Fu R, Buckley DI, Freeman M, Helfand M. Periodontal disease and coronary heart disease incidence: a systematic review and meta-analysis. J Gen Intern Med. 2008 Dec;23(12):2079-86. doi: 10.1007/s11606-008-0787-6. Epub 2008 Sep 20. PMID: 18807098; PMCID: PMC2596495.

Papageorgiou SN, Hagner M, Nogueira AV, Franke A, Jäger A, Deschner J. Inflammatory bowel disease and oral health: systematic review and a meta-analysis. J Clin Periodontol. 2017 Apr;44(4):382-393. doi: 10.1111/jcpe.12698. Epub 2017 Mar 6. PMID: 28117909.

Kisely S. No Mental Health without Oral Health. Can J Psychiatry. 2016 May;61(5):277-82. doi: 10.1177/0706743716632523. Epub 2016 Feb 10. PMID: 27254802; PMCID: PMC4841282.

 Rajesh KS, Thomas D, Hegde S, Kumar MS. Poor periodontal health: A cancer risk? J Indian Soc Periodontol. 2013 Nov;17(6):706-10. doi: 10.4103/0972-124X.124470. PMID: 24554877; PMCID: PMC3917197.

Bansal M, Khatri M, Taneja V. Potential role of periodontal infection in respiratory diseases - a review. J Med Life. 2013 Sep 15;6(3):244-8. Epub 2013 Sep 25. PMID: 24155782; PMCID: PMC3786481.

Farook F, Al Meshrafi A, Mohamed Nizam N, Al Shammari A. The Association Between Periodontitis and Erectile Dysfunction: A Systematic Review and Meta-Analysis. Am J Mens Health. 2021 May-Jun;15(3):15579883211007277. doi: 10.1177/15579883211007277. PMID: 34013796; PM

American Heart Association, “Poor Oral Health May Contribute to Declines in Brain Health,” https://newsroom.heart.org/news/poor-oral-health-may-contribute-to-declines-in-brain-health\

Dutt P, Chaudhary S, Kumar P. Oral health and menopause: a comprehensive review on current knowledge and associated dental management. Ann Med Health Sci Res. 2013 Jul;3(3):320-3. doi: 10.4103/2141-9248.117926. PMID: 24116306; PMCID: PMC3793432.

Riccia DN, Bizzini F, Perilli MG, Polimeni A, Trinchieri V, Amicosante G, Cifone MG. Anti-inflammatory effects of Lactobacillus brevis (CD2) on periodontal disease. Oral Dis. 2007 Jul;13(4):376-85. doi: 10.1111/j.1601-0825.2006.01291.x. PMID: 17577323.

Burton JP, Chilcott CN, Moore CJ, Speiser G, Tagg JR. A preliminary study of the effect of probiotic Streptococcus salivarius K12 on oral malodour parameters. J Appl Microbiol. 2006 Apr;100(4):754-64. doi: 10.1111/j.1365-2672.2006.02837.x. PMID: 16553730.

Almas K, Al-Sanawi E, Al-Shahrani B. The effect of tongue scraper on mutans streptococci and lactobacilli in patients with caries and periodontal disease. Odontostomatol Trop. 2005 Mar;28(109):5-10. PMID: 16032940.

Timmesfeld N, Kunst M, Fondel F, Güldner C, Steinbach S. Mechanical tongue cleaning is a worthwhile procedure to improve the taste sensation. J Oral Rehabil. 2021 Jan;48(1):45-54. doi: 10.1111/joor.13099. Epub 2020 Nov 22. PMID: 32978806.

Kaushik M, Reddy P, Sharma R, Udameshi P, Mehra N, Marwaha A. The Effect of Coconut Oil pulling on Streptococcus mutans Count in Saliva in Comparison with Chlorhexidine Mouthwash. J Contemp Dent Pract. 2016 Jan 1;17(1):38-41. doi: 10.5005/jp-journals-10024-1800. PMID: 27084861.

Colgate, How High Alkaline Foods Benefit Your Teeth, https://www.colgate.com/en-us/oral-health/nutrition-and-oral-health/how-high-alkaline-foods-benefit-your-teeth

O'Hagan-Wong K, Enax J, Meyer F, Ganss B. The use of hydroxyapatite toothpaste to prevent dental caries. Odontology. 2022 Apr;110(2):223-230. doi: 10.1007/s10266-021-00675-4. Epub 2021 Nov 22. PMID: 34807345; PMCID: PMC8930857.

Mortazavi SM, Neghab M, Anoosheh SM, Bahaeddini N, Mortazavi G, Neghab P, Rajaeifard A. High-field MRI and mercury release from dental amalgam fillings. Int J Occup Environ Med. 2014 Apr;5(2):101-5. PMID: 24748001; PMCID: PMC7767616.

The PCOS and Gut Health Connection

Up to five million women in the U.S. have Polycystic Ovary Syndrome (PCOS), but this condition remains frustratingly difficult to diagnose and treat. One study found that 70% of women with PCOS haven’t been diagnosed, so they continue to experience debilitating symptoms.

With a wide range of symptoms, PCOS can have a profound influence on a woman’s life. In fact, studies have found a high incidence of anxiety and depression among women with PCOS. 

The health of our gut microbiome– the trillions of living organisms found in the intestine– plays a large role in overall health. This is especially true for women dealing with Polycystic Ovary Syndrome. Conventional treatments often fall short in treating PCOS and any treatment plan for PCOS must take into consideration gut health among many other hormone-balancing solutions.

Let’s take a look at the connection between PCOS and gut health and ways to manage and treat this condition naturally to get back to feeling your best.

What Is PCOS? 

PCOS is a complicated hormonal condition that affects women’s ovaries, causing them to produce an excess of androgens, or male hormones. This can lead to a variety of symptoms such as:

• Cysts in the ovaries

• Irregular menstrual cycles 

• Infertility 

• Acne 

• Insulin resistance

• Thinning hair on the scalp 

• Excess face & body hair 

• Chronic inflammation 

• Obesity & weight gain

PCOS is the leading cause of infertility in women. It can also lead to numerous serious health problems like diabetes, heart disease, and high blood pressure. 

Traditional treatment usually involves starting hormonal birth control to “balance” hormonal levels. However, this tends only to mask the condition and overlooks the crucial importance of gut health. As soon as women stop taking the pill, symptoms can reappear worse than before.

Studies have found that women with PCOS have a different gut microbiome composition than those without the condition. Making changes to improve your gut health can therefore have a huge impact on PCOS symptoms and your physical and mental well-being. 

What Causes PCOS? 

There is no clear cut answer as to why some women develop PCOS. Many factors can contribute –  including your genetics and your environment. One of the leading theories is that PCOS can be caused by an imbalance in the gut microbiome. 

What is the gut microbiome?

There are many types of bacteria living in our gut. Most are beneficial strains of bacteria that help produce essential vitamins, regulate our immune system, impact metabolism, alter hormone levels, muscle strength and even regulate our mood.

A diverse gut microbiome with the proper balance of good and bad bacteria is optimal for health. However, when there is an imbalance of good and bad bacteria, this is referred to as dysbiosis. 

How is gut dysbiosis linked to PCOS? 

Women with PCOS are shown to have higher rates of dysbiosis and less diversity in the gut microbiome than those without the condition. They present higher levels of harmful bacteria which contribute to inflammation and metabolic dysfunction. 

An excess of bad bacteria leads to inflammation in the body, which can then increase insulin levels in the blood. Excess insulin then triggers an increase in androgen production from the cells of the ovaries. 

Restoring The Gut Microbiome To Treat Symptoms Of PCOS

Now that we have explored the link between gut imbalance and PCOS, it is time to focus on some of the ways you can promote gut health. The good news is that small tweaks to your diet and lifestyle can improve the functioning of your gut in as little as 24 hours. Some simple steps include: 

1 - Eat more fibre.

A diet rich in fibre is highly beneficial for supporting the good bacteria in the gut. The recommended amount of fibre for women is 25 grams per day, which can be found in plant foods like beans, lentils, vegetables, and whole grains. 

2 - Increase prebiotics + probiotics in the diet.

Prebiotics are non-digestible, fermentable components of foods that help kick start digestion and promote beneficial gut bacteria. They have also been shown to help reduce insulin resistance and lower androgens. They are found in foods like garlic, onion, bananas, and apples. 

Probiotics are found in fermented foods. They contain live bacterias that help your gut microbiome flourish. They can be found in foods like tempeh, kimchi, sauerkraut, and yogurt, and are also available in supplement form. There are many different kinds of probiotic supplements, with varying degrees of effectiveness, so it’s important to work with a practitioner to determine the best one for you. 

3 - Avoid artificial sweeteners.

Artificial sweeteners are known to have a harmful effect on the gut microbiome and can worsen insulin resistance. Opt for natural forms of sweeteners such as raw honey, maple, or date syrup. 

4 - Sleep more.

Lack of sleep causes a great deal of stress to the body, which can in turn promote inflammation and gut dysregulation. Sleep also factors in how our body is able to handle blood sugars by altering insulin levels. You should aim to get at least 7-9 hours of sleep per night. This might mean adjusting your sleep hygiene, avoiding caffeine and limiting screen time before bed. 

5 - Manage stress.

Researchers have found a link between psychological stress and dysbiosis. While reducing stress in your life can feel sometimes like an impossible task, develop ways to manage it. For example, you could take a close look at the stressors surrounding you, and work to create boundaries to protect your peace of mind. Relaxing activities like yoga, meditation, and walks in nature also help.

6 - Exercise regularly.

Exercise helps with sleep and stress, and studies show it can actually improve the state of your microbiome. Moderate exercise can reduce inflammation and improve biodiversity in your gut. However, it’s important not to overtax your body, which can lead to harmful cortisol production. Steady state cardio, strength training, and mobility training can be the foundations to a good routine, but don’t hesitate to get some guidance if you’re not sure where to start. 

Many areas of health, including your hormonal health, begin in the gut. For women with PCOS, maintaining gut health is especially important and can help alleviate unwanted symptoms and prevent serious health issues.

Eating a variety of whole foods, avoiding artificial sweeteners, and prioritizing sleep are a few simple steps women with PCOS can take to optimize the diversity of their gut microbiome and overall health. If you have any questions on the best treatments for PCOS, please give me a call!

Sources

Centers for Disease Control and Prevention, “PCOS and Diabetes” https://www.cdc.gov/diabetes/basics/pcos.html

Balikci A, Erdem M, Keskin U, Bozkurt Zincir S, Gülsün M, Özçelik F, Akgül EÖ, Akarsu S, Öztosun M, Ergün A. Depression, Anxiety, and Anger in Patients with Polycystic Ovary Syndrome. Noro Psikiyatr Ars. 2014 Dec;51(4):328-333. doi: 10.5152/npa.2014.6898. Epub 2014 Dec 1. PMID: 28360650; PMCID: PMC5353166.

Guo Y, Qi Y, Yang X, Zhao L, Wen S, Liu Y, Tang L. Association between Polycystic Ovary Syndrome and Gut Microbiota. PLoS One. 2016 Apr 19;11(4):e0153196. doi: 10.1371/journal.pone.0153196. PMID: 27093642; PMCID: PMC4836746.

References: 

González F. Inflammation in Polycystic Ovary Syndrome: underpinning of insulin resistance and ovarian dysfunction. Steroids. 2012 Mar 10;77(4):300-5. doi: 10.1016/j.steroids.2011.12.003. Epub 2011 Dec 8. PMID: 22178787; PMCID: PMC3309040.

Ojo O, Feng QQ, Ojo OO, Wang XH. The Role of Dietary Fiber in Modulating Gut Microbiota Dysbiosis in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Nutrients. 2020 Oct 23;12(11):3239. doi: 10.3390/nu12113239. PMID: 33113929; PMCID: PMC7690692.

https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927

Harvard Health, Should I be eating more fiber? https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927

Dana Withrow, Samuel J. Bowers, Christopher M. Depner, Antonio González, Amy C. Reynolds, Kenneth P. Wright, Sleep and circadian disruption and the gut microbiome-possible links to dysregulated metabolism, Current Opinion in Endocrine and Metabolic Research, Volume 17, 2021 Pages 26-37, ISSN 2451-9650,

Qin HY, Cheng CW, Tang XD, Bian ZX. Impact of psychological stress on irritable bowel syndrome. World J Gastroenterol. 2014 Oct 21;20(39):14126-31. doi: 10.3748/wjg.v20.i39.14126. PMID: 25339801; PMCID: PMC4202343.

Clauss M, Gérard P, Mosca A, Leclerc M. Interplay Between Exercise and Gut Microbiome in the Context of Human Health and Performance. Front Nutr. 2021 Jun 10;8:637010. doi: 10.3389/fnut.2021.637010. PMID: 34179053; PMCID: PMC8222532.

Prescription Meds & Nutrient Depletion: Warning Signs, Risks, and Natural Solutions

Prescription medications provide relief for various conditions and illnesses. For some people, they’re an important part of maintaining health and vitality. However, many come with the unwanted side effect of depleting your body of key nutrients.

Our bodies require sufficient vitamins and minerals to function properly– these micronutrients support healthy cell growth, immunity, and metabolism. In theory, we should get all the nutrients from the food that we eat. However, most North Americans don’t eat a balanced diet and despite advances in agricultural technology designed to enhance desirable traits such as size, growth rate and pest resistance, the nutritional quality of our food is diminishing. The unfortunate news is that certain prescription medications can exacerbate this nutrient deficiency even further.

Over time, nutrient deficiencies can cause unwanted symptoms, such as fatigue, brain fog and poor sleep. You may even develop another underlying condition caused by nutrient deficiency, resulting in more doctor’s visits than you’d probably like!

Thankfully, there are practical steps that can be taken to reduce the risk of nutrient depletion. 

How Does Nutrient Depletion Happen?

Some medications simply suppress your appetite, such as adderall or vyvanse. Antidepressants, on the other hand, can make you crave more “junk” foods that contain scarce nutrients. Others impact the absorption of nutrients in the digestive tract, or accelerate their metabolism.

Medications can also increase urination and therefore flush nutrients from your body at a faster rate than normal. 

Watch Out For These Symptoms Of Nutrient Deficiencies

Potential symptoms of nutrient deficiencies include, but are not limited to:

●       Fatigue

●       Weakness

●       Poor sleep

●       Changes in appetite

●       Dry brittle hair and nails

●       Dandruff and hair loss

●       Pale skin, dry eyes and dark eye circles

●       Poor digestion - diarrhea, constipation, bloating

●       Tingling or numbness

●       Irritability/moodiness/brain fog

Many of these symptoms can be associated with other conditions, or can be dismissed as fatigue from our busy lifestyles. But if you notice any of the above symptoms, it may be time to review the medications you’re taking with a healthcare practitioner.  

So, Which Drugs Deplete Nutrients?

More than 66% of US adults take at least one prescription medication, and this number is increasing.  

Here are some commonly prescribed medications that often lead to nutrient depletion:

• Antacids. Often prescribed for gastrointestinal (GI) disorders, antacids can be temporarily helpful for reducing uncomfortable heartburn by reducing stomach acid production. However, stomach acids also play a large role in your body’s absorption of nutrients. Research shows that long-term use of antacids deplete key vitamins like B12 and magnesium.

• Antibiotics. These tend to disrupt the gut flora, killing off “good” bacterias that are needed to absorb nutrients in food. It is common to see low levels of B vitamins, potassium, and biotin as a result of disruptions to the gut flora.

• Antidepressants. Prescribed to help with mood disorders, these medications can also cause changes to your appetite and food cravings. In turn, this will impact the quality of nutrients your body is getting. Selective serotonin reuptake inhibitors (SSRIs) have also been associated with folic acid depletion.

• Blood Pressure Medications. Prescriptions that lower blood pressure can also lower nutrients. For instance, beta blockers can disrupt the biological pathway of coenzyme Q10, which is essential for cellular processes. Diuretics are also commonly associated with deficiencies, as they increase urination, flushing out potassium, zinc, and magnesium at a higher rate than normal.

• Biguanides. These are used to improve glucose tolerance in patients with type 2 diabetes. They also tend to reduce the absorption of vitamin B12.

• Cholesterol lowering drugs. Often categorized as statins, these medications work by inhibiting an enzyme involved in the liver’s cholesterol production process. This enzyme is also crucial in the production of Coenzyme Q10, so deficiency is often an issue.

• Hormone Replacement Therapy. Certain hormonal prescriptions, especially those containing estrogen, have been found to deplete folic acid, magnesium, and B vitamins.

How To Prevent Nutrient Depletion From Prescription Medication

Now that we’ve covered some of the popular prescriptions associated with nutrient depletion, we can move on to prevention.

While in many cases these medications can be crucial, you also shouldn’t have to sacrifice your overall health to manage a condition.

1 - Eat a whole foods diet.

Ensuring that you are getting enough nutrients through your food is key in avoiding nutrient depletion. Many nutrient deficiencies that people experience when they start a new prescription occur because they already had deficits in their diet. Make sure to eat:

• Fresh fruits and vegetables daily. Antioxidant rich berries, vitamin and mineral rich leafy greens, and nutrient dense complex carbs like sweet potatoes are all incredibly nutritious and very versatile. 

• Quality meat and eggs. Aim for organic and pasture-raised, as these will have the most abundant nutrients.

• Healthy fats. Think olive oil, avocado oil, nuts, and fatty fish. These will keep you full longer and help curb junk food cravings.

2 - Address gut health.

Proper nutrient absorption begins with the gut. It is not just how you eat that is important, but how well your body can digest and eliminate that food. You may not feel the benefits of your balanced diet if your gut health is lacking. We recommend:

• Working with a practitioner to get to the root of any gut related problems like poor digestion or absorption.

• Eating probiotic rich foods, such as yogurt or kefir, especially if you are taking pain medications, antibiotics, or oral contraceptives. This will help replenish the “good” bacteria that gets killed from these medications.

3 - Supplementation.

Supplementation can be a great way to replenish nutrients lost as a result of medication, though it is important to work with a practitioner to determine the proper dosage for your needs.

Addressing The Root Cause

While prescription drug use has become incredibly common in North America, it is important to be aware of the side effects that come with so many of them. And it’s important to note that prescription medication does not always have to be the answer, in fact it’s often more of a band aid solution to manage a symptom rather than a plan for long term health. Working with me can help determine if the prescription you are taking could be making other symptoms worse. As a naturopathic doctor, I strive to find the root cause of my patients’ imbalances to get them back to their best state of health in the most natural way.

Your body needs crucial nutrients to function at its best; they are vital for energy, cognition, bone health, and more. Failing to replenish the nutrients lost as a result of medication may lead to further health complications down the road. Eating a balanced diet, focusing on gut health, and supplementing where needed will help ensure your health does not suffer as a result of your medications.

There is no reason to settle for suboptimal health! If you suspect your health is being impacted by medications, come in to review your medications and formulate a plan to get your health back!

Sources

Drake, V (2020), Ph.D.Linus Pauling Institute Oregon State University Retreived from https://lpi.oregonstate.edu/mic/drug-nutrient-interactions

Cass, H. (2019, May 22). A practical guide to avoiding drug-induced nutrient depletion. Nutrition Review. Retrieved from https://nutritionreview.org/2016/12/practical-guide-avoiding-drug-induced-nutrient-depletion/

Mathieu, L. (2018, January 22). Drug-induced nutrient depletion: The warnings not listed on your RX label. Coastal Pharmacy & Wellness - Compounding Pharmacy and Vitamins and Supplements Store in Portland, Maine. Retrieved from https://www.coastalpharmacyandwellness.com/drug-induced-nutrient-depletions-not-listed-on-rx/

Mohn, E. S., Kern, H. J., Saltzman, E., Mitmesser, S. H., & McKay, D. L. (2018, March 20). Evidence of drug-nutrient interactions with chronic use of commonly prescribed medications: An update. Pharmaceutics. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5874849/

Morea, J. (2017, February 10). 6 ways to boost your nutrient absorption by improving your gut health. Medium. Retrieved from https://medium.com/@moreajamie/6-ways-to-boost-your-nutrient-absorption-by-improving-your-gut-health-2d2321189587

https://www.scientificamerican.com/article/soil-depletion-and-nutrition-loss/?redirect=1

Testosterone: Important For Both Men and Women

Testosterone plays a number of important roles in our health that may surprise you. 

For instance, did you know that women produce testosterone, too? It is not just a male sex hormone, although women require only one tenth the amount of testosterone that men do. 

We experience a spike in testosterone production during puberty, and beginning around age 30, it begins to decline. However, this process can be accelerated due to lifestyle factors, such as chronic stress or poor nutrition. 

It is important to maintain balanced testosterone levels throughout the lifespan. In sufficient amounts, testosterone promotes healthy libido and energy levels. It also plays a role in: 

• Bone density and health 

• Energy levels 

• Muscle mass 

• Regular sleep patterns 

• Production of red blood cells 

According to a recent study from the American Urology Association, testosterone levels have been steadily decreasing in men since 1991. The reasons for this decline in testosterone are multifaceted, but given the endocrine-disrupting chemicals present in everyday products, and the nutritional deficiencies in modern diets, it is no surprise that our hormonal health is suboptimal. 

If you feel this may be the case for you, keep reading. We will look at the common signs and symptoms of low testosterone, as well as natural treatment options. 

Testosterone In Men

Before we talk about the issues that can arise from low testosterone levels, it is important to understand its role in the male body. 

Men produce most of their testosterone in the testicles. The endocrine system in the brain is responsible for signaling to the body when it needs to produce testosterone. 

During puberty, this leads to muscle development and hair growth on the face and body. 

Testosterone is vital to male fertility and the production of healthy sperm. Along with this important function, healthy testosterone levels also promote bone health, metabolism, and cognitive functioning. 
Low testosterone can occur for a number of reasons. One of them is simply getting older– testosterone levels tend to drop about 1% after age 30. Imbalances that are not related to the natural aging process tend to be caused by: 

• Conditions such as diabetes or obesity

• Damage or injury to the testicles 

• Use of certain medications, such as antidepressants or narcotic painkillers 

• Excessive alcohol consumption 

Some of the telltale signs of low testosterone in males include:

• Decreased libido. Testosterone plays a large role in the male sex drive. Changes in libido are normal as we age, but a noticeable lack of interest may be due to hormonal imbalance. 

• General fatigue. Energy is linked to healthy testosterone levels. If you’ve been sleeping 8-9 hours a night and still feel fatigued, it might be worth getting your testosterone levels tested. 

• Difficulty getting or maintaining erection. Testosterone stimulates the brain to produce nitric oxide – a chemical that is needed to sustain an erection. Low testosterone interferes with this process and can add difficulty to your sex life. 

• Loss of muscle mass. Testosterone is one of the major factors in building and sustaining muscle mass.Low testosterone over time will have an impact on your muscles, even if you hit the gym everyday. 

• Mood swings & memory issues: Have you noticed an increase in moodiness, irritability, or even depression? It could be due to hormonal imbalance– testosterone plays a crucial role in regulating men’s mood and sleep cycles. 

Testosterone In Women 
While we tend to associate testosterone with men, in smaller amounts it is also an important component of women’s health. 

Women produce testosterone mainly in their ovaries, but the adrenal glands, fat cells, and skin cells produce it as well. Most of this testosterone gets converted into female sex hormones, though some is needed to maintain healthy energy levels and bodily functions. 

As well, testosterone is important for women in: 

• Promoting breast & bone health 

• Maintaining regular menstrual cycles 

• Cognitive health 

Like men, women experience lower testosterone levels as they age naturally. However, the most dramatic drop occurs during menopause. 

The normal range of testosterone levels for women are between 15 to 70 nanograms per deciliter (ng/dL) of blood. If levels are lower than this, women may experience: 

• Low sex drive 

• Irregular menstrual cycles 

• Osteoporosis 

And while having too much testosterone tends not to be a problem for men, in women numerous health issues can arise from an excess of this hormone. The most common is Polycystic Ovarian Syndrome (PCOS), affecting approximately 5 million women in the US. This condition can lead to reduced fertility, irregular periods, and skin problems like acne and abnormal hair growth. 

Supporting Healthy Hormone Levels

If you begin to notice any of these signs of low testosterone, be sure to talk with your health practitioner. They can test for hormone levels by performing a blood test, and then work with you to restore any imbalance. 

In addition, there are several natural ways you can support healthy hormone levels in your daily life. These include: 

• Regular physical activity. Research has found a strong association between exercise and testosterone production. Weight training and high intensity interval training (HIIT) are the most effective at boosting T, but any way you can get your body moving on a regular basis is key for overall health and hormones. 

• Reduce stress.  When we are chronically stressed, our bodies produce cortisol, the stress hormone, at the expense of other key hormones like testosterone. Finding techniques that work to reduce stress is a must for feeling your best and boosting testosterone levels. 

• Get enough sleep. Studies have found that when we lack sleep, our body cannot produce the necessary hormones and chemicals that keep it working optimally. This includes testosterone. Aiming for at least 7-8 hours of sleep every night will help maintain healthy testosterone levels.

• Testosterone replacement. Testosterone replacement therapy can be administered in several different ways - most commonly through injections, transdermal gels and creams. While gels and creams are an easy and convenient option, there are certain drawbacks to their efficacy and absorption due to sweating and friction. Injectables are the most reliable form of TRT and should be performed under the supervision of a knowledgeable practitioner.

Healthy Hormone Diet

Another major way you can boost testosterone levels in your daily life is through diet. 

Certain herbs and food groups can actually help your body produce testosterone naturally– no hormonal injections or implants needed. 

• Ashwagandha has been used in traditional Indian medicine for years to treat sexual dysfunction and infertility. Studies have associated the herb with increased testosterone.

• Zinc is needed for your body to make testosterone and in healthy sperm production. If you are deficient, supplementing zinc may be worthwhile. Otherwise, you can add zinc into your diet by eating quality red meat, eggs, chickpeas, and yogurt.  

• Healthy fats & protein. Research shows that men who eat low fat, low protein diets also have lowered testosterone levels. Instead of simple carbs and empty calories, prioritize avocados, nuts, dairy products, and meats into your diet. 

• Magnesium can enhance your quality of sleep, which is vital to testosterone production. Supplementation can be useful, along with eating magnesium-rich foods like dark chocolate, sunflower seeds, and bananas. 

As always, talk with your practitioner before introducing new herbs or supplements to your diet. 

Testosterone plays a role in a number of the body’s important functions. Balanced levels of this hormone are crucial for optimal health in both men & women. If you feel you have symptoms of low/high testosterone, it is worth considering hormone testing. From there, we can work on restoring your body’s natural balance of testosterone through the natural methods we discussed - give me a call to get started!

Sources

Barhum, L. (2018, July). 8 science-backed ways to boost testosterone naturally. Medical News Today. Retrieved from https://www.medicalnewstoday.com/articles/322508#natural-ways-to-maintain-testosterone

Medical News Today, Typical testosterone levels in males and females Retrieved from: https://www.medicalnewstoday.com/articles/323085

Garrard, C., Rapaport, L., Waldbieser, J., Upham, B., Cassata, C., Robertson, R., & Kraft, A. (n.d.). Testosterone and women's health. EverydayHealth.com. Retrieved from https://www.everydayhealth.com/testosterone/womens-health/

Gharahdaghi, N., Phillips, B. E., Szewczyk, N. J., Smith, K., Wilkinson, D. J., & Atherton, P. J. (2020, December 18). Links between testosterone, oestrogen, and the growth hormone/insulin-like growth factor axis and resistance exercise muscle adaptations. Frontiers. Retrieved from https://www.frontiersin.org/articles/10.3389/fphys.2020.621226/full

Kahl, K. L. (2022, January 27). Testosterone levels show steady decrease among young US men. Urology Times. Retrieved from https://www.urologytimes.com/view/testosterone-levels-show-steady-decrease-among-young-us-men

Lawrence , E. (2023, January 25). How to increase testosterone. Forbes. Retrieved from https://www.forbes.com/health/family/how-to-increase-testosterone/

Van Heertum, K., & Rossi, B. (2017, July 10). Alcohol and fertility: How much is too much? Fertility research and practice. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504800/#CR48

Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839.

Could It Be a Hormone Imbalance? Testing Can Help Find The Answer

If you are noticing sudden changes in your weight, energy levels, skin, mood, or irregular menstrual cycles, your body is signalling to you that there is an imbalance. Your body communicates internally through the use of hormones which are chemical messengers that impact how our cells and organs function. They control a number of bodily functions, including our appetite, sleep, libido, and stress response.

Imbalances occur when there is too much or too little of a hormone in the bloodstream - essentially cutting communication with the organs they deliver messages to, or sending far too many messages and mixing up signals. In some cases, even slight imbalances can cause significant changes in the body. So if you feel something is “off” with your health, know that this is not just a normal symptom you need to live with - it may be a hormone imbalance!

The good news is, we have come a long way in integrative healthcare, and pinpointed hormone imbalances can be brought back to normal, healthy levels so that you can get back to living your healthiest and best life.

Symptoms of Hormone Imbalances

It can be difficult to tell whether symptoms are caused by hormonal imbalance, or another underlying issue. For instance, fatigue could be caused by lifestyle factors, or it could be due to an excess of the hormone progesterone. That's why hormone testing is crucial when determining the root cause of your symptoms.

Here are some symptoms of hormonal imbalance to watch out for:

• Changes in appetite

• Weight gain despite exercise and healthy diet

• Sudden weight loss despite eating the same diet and maintaining the same level of exercise

• Sleep problems such as trouble falling asleep or staying asleep

• Chronic acne, dry and brittle hair and other skin conditions

• Brain fog and difficulty concentrating

• Digestive issues

• Persistent fatigue, headaches and migraines

• In women, irregular menstrual cycles and PMS

• In men, erectile dysfunction

It’s important to discuss your symptoms in depth with a practitioner - I can help! They may recommend hormone testing to discern whether or not you have an imbalance.

Common Hormone Tests 

A variety of methods can be used to test hormone levels to get to the root cause of your symptoms. The test you receive will be based on your diagnostic needs.

Common hormone tests integrative practitioners perform include:

Saliva test

This simple test shows which hormones are freely available to the body, rather than the total amount of hormones in the bloodstream. It is particularly useful in detecting the hormone cortisol, which is linked to stress. This is because just thinking about blood tests and needles can raise people’s cortisol levels, providing an inaccurate picture of the hormones’ typical role in the body.

Blood serum test

This test allows your practitioner to look at the concentration of hormones in the bloodstream. Blood serum tests can measure important hormones such as insulin, testosterone, estrogen, progesterone, and hormones connected to the thyroid.

Hair sample

Strands of hair can be used to measure the presence of the hormone cortisol. The first 1 cm of hair closest to the scalp indicates around one month of cortisol production. If you feel chronically stressed, your practitioner may suggest this test.

Hormone testing may be worth looking into if you feel concerned about imbalances.

Some hormonal imbalances can be temporary while others are chronic (long-term).

They may require treatment so that you can maintain good health and feel your best.

Conditions Can Be Diagnosed by Hormone Testing

Hormone testing can address dozens of conditions caused by hormonal imbalance.

Some of the most common include:

Infertility

Hormonal imbalance is the number one reason women have difficulty conceiving. The most common hormonal disorder in women is polycystic ovarian syndrome (PCOS), which can lead to infertility, irregular periods, ovarian cysts, and weight gain.

Thyroid Disease

There are two types of thyroid disease: hypothyroidism (low thyroid levels) and hyperthyroidism (high thyroid levels). Hypothyroidism (or under active thyroid) occurs when the thyroid gland doesn't make enough thyroid hormone. Over time, hypothyroidism that isn't treated can lead to other health problems, such as high cholesterol and heart problems. Hyperthyroidism causes excess levels of thyroid hormones that can then speed up the body's metabolism, trigger anxiety and unexplained or unplanned weight loss.

Irregular menstrual cycles

Many hormones play a role in the menstrual cycle, so an imbalance in any can lead to problematic periods. Most women's periods arrive every 21-35 days. But if your periods are arriving late or not at all some months, it may be a sign of an imbalance of the hormones estrogen or progesterone. Painful and heavy periods can also be a sign of hormonal imbalance.

Acne

Hormones are involved in the amount of oil that your skin produces. Androgens or “male” hormones are responsible for this, and in excess they can cause your glands to produce too much oil, thus clogging the pores.

Should You Get Your Hormones Tested?

Since your hormones control so much, including sleep, hunger, and reproduction, it’s crucial to your health to keep them balanced. Your hormone production will naturally decrease as you age, however, an imbalance in hormones can amplify symptoms of brain fog, fatigue, and joint pain. Taking the initiative to get hormone testing, you can ensure your control centre is in balance!

If you feel you may be suffering from a hormonal imbalance, dealing with a condition

such as PCOS, or are approaching the age of menopause, getting your hormone levels

assessed can be an important first step in developing a holistic treatment plan.

From there, you can work with your practitioner to create a treatment plan to restore

your body’s balance and get your health back on track. Call me to learn more!

Sources

Thomson S, Koren G, Fraser LA, Rieder M, Friedman TC, Van Uum SH. Hair analysis provides a historical record of cortisol levels in Cushing's syndrome. Exp Clin Endocrinol Diabetes. 2010 Feb;118(2):133-8. doi: 10.1055/s-0029-1220771. Epub 2009 Jul 16. PMID: 19609841; PMCID: PMC2945912.

Dennett CC, Simon J. The role of polycystic ovary syndrome in reproductive and metabolic health: overview and approaches for treatment. Diabetes Spectr. 2015 May;28(2):116-20. doi: 10.2337/diaspect.28.2.116. PMID: 25987810; PMCID: PMC4433074.

Bae J, Park S, Kwon JW. Factors associated with menstrual cycle irregularity and menopause. BMC Womens Health. 2018 Feb 6;18(1):36. doi: 10.1186/s12905-018-0528-x. PMID: 29409520; PMCID: PMC5801702.

Top Tips For Getting The Quality Sleep You Need

Despite the many scientific advances in the field of medicine over the last few decades, many of us neglect one of the most important contributors to our wellbeing: sleep. It’s a bit ironic. We now know more than ever before about the effect of lifestyle on health, but, on average, we’re sleeping less. 

The results of missing out on a good night’s sleep can undermine your efforts with nutrition and fitness. Your body needs sleep to regenerate and experience the benefits of your work towards better health. But many people experiencing sleep problems, or looking to improve health and energy levels, struggle to improve their quality of sleep. This often leads them to pharmaceutical solutions that can create more problems than they solve. A more natural approach improves the quality of your sleep without the potential for dangerous side effects. 

Why We Need Sleep

It may seem simple on the surface, but sleeping is a complex process necessary for many functions, including.

• Energy conservation so you can tackle whatever the next day holds

• Hormone release and regulation

• Muscle repair

• Processing and organizing memories and information accumulated during waking hours

• Strengthening of your immune system 

Because so much happens while we sleep, the results of not getting enough can be far-reaching. We don’t just feel tired, we are also at a higher risk of:

• Mental health problems. Almost every mental health condition can be impacted by not getting enough sleep. The frustrating element is that many mental health conditions make it harder to fall asleep and stay asleep.

• Weight gain and other metabolic concerns. Sleep regulates the hormones that control appetite, including leptin and ghrelin. Studies show that missing even one good night’s sleep can lead to poorer food choices. Missing out on sleep can lead to weight gain, metabolic syndrome, and Type 2 diabetes. 

• Weakened immunity.  You’ve probably noticed you’re more likely to get sick when you’re tired. That’s because you produce infection-fighting cytokines and other antibodies while you sleep.

• Heart problems. Several factors influencing heart health, including cortisol levels and blood pressure, are impacted by sleep.

• Accidents. You’re less focused when you are tired, and that impacts your risk of a car accident in a way similar to drinking alcohol. You’re three times more likely to get in an accident when you’re tired!

Five Ways To Improve Your Sleep - And Your Wellbeing 

1 - Improve your sleep hygiene.

Regular and predictable are the keys to a good sleep routine. It might take some experimenting to find what works for you, but many people find reading, taking a warm bath, doing some restorative yoga or meditation relaxes them. 

Try to build in a routine to separate your sleep time from the stress and activity of your day. Some people find it helps to limit their bedroom to only for sleeping. 

2 - Eat for sleep

Your diet can impact your sleep in several ways. For optimum sleep, eliminate the things that inhibit a good night’s sleep and focus on those that relax and balance your body and mind.

Avoid:

• Stimulants like caffeine, especially after noon as it takes upwards of 4 hours to clear your system.

• Alcohol before bedtime. Although alcohol is a depressant and can make you feel sleepy, it often disrupts your natural sleep cycles and you may find yourself waking up frequently. 

• Spicy and overly heavy foods, which can make you too uncomfortable to sleep and cause indigestion.

Choose instead:

• Chamomile tea, which has proven sleep-enhancing effects. 

• Foods high in tryptophan, which can relax you and encourage higher serotonin levels. In addition to turkey’s infamous tryptophan content, foods that contain tryptophan include salmon, pineapple, tofu, many nuts and seeds, and eggs.

• Some research suggests that consuming foods high in carbohydrates, like potatoes or rice, with foods containing tryptophan has a positive influence on sleep. 

• Certain supplements can be beneficial for improving sleep, but be sure to work with a healthcare practitioner to determine what’s right for you. Some supplements used to help sleep include magnesium, which helps regulate the neurotransmitters linked to sleep, and melatonin, a hormone that helps regulate your circadian rhythm. Herbal supplements include valerian and passion flower, which both have sedative effects.

3 - Avoid blue light before bedtime.

The blue light emitted from electronic devices can trick your body into thinking it’s day time. As a result, it slows melatonin production, the hormone that regulates your sleep cycle. Try to avoid computer and device screens in the three hours before bedtime. If you must be in front of a screen, look into blue-light blocking glasses. Many people keep their phone beside their bed, but try to put yours in another room at night. (If you use it as an alarm clock, buy a digital or standard alarm clock. You’ll be surprised at the difference this makes!)

4 - Create a sleep-friendly environment.

It’s important to work with your body’s natural rhythms. A cool, dark environment signals that it’s night time, and therefore your body will release more melatonin. In fact, one study found that room temperature is one of the most important factors in the quality of sleep. 

5 - Exercise wisely.

A regular exercise routine can help you fall asleep, but avoid intense activities at least two hours before bed. Researchers have seen positive effects on sleep from regular exercise such as yoga, strength training, and steady state cardio. 

Don’t let poor sleep undermine your quest for a healthy lifestyle. Take the first step today towards better rest, more energy and a greater sense of wellbeing. Call for an appointment with me to talk about better sleep strategies!

Sources

Scott AJ, Webb TL, Rowse GDoes improving sleep lead to better mental health? A protocol for a meta-analytic review of randomised controlled trialsBMJ Open 2017;7:e016873. doi: 10.1136/bmjopen-2017-016873

Cedernaes J, Schönke M, Westholm JO, Mi J, Chibalin A, Voisin S, Osler M, Vogel H, Hörnaeus K, Dickson SL, Lind SB, Bergquist J, Schiöth HB, Zierath JR, Benedict C. Acute sleep loss results in tissue-specific alterations in genome-wide DNA methylation state and metabolic fuel utilization in humans. Sci Adv. 2018 Aug 22;4(8):eaar8590. doi: 10.1126/sciadv.aar8590. PMID: 30140739; PMCID: PMC6105229.

Asif N, Iqbal R, Nazir CF. Human immune system during sleep. Am J Clin Exp Immunol. 2017 Dec 20;6(6):92-96. PMID: 29348984; PMCID: PMC5768894.

National Safety Council, “Drivers are falling asleep behind the wheel”

Sundelin T, Lekander M, Sorjonen K, Axelsson J. Negative effects of restricted sleep on facial appearance and social appeal. R Soc Open Sci. 2017 May 17;4(5):160918. doi: 10.1098/rsos.160918. PMID: 28572989; PMCID: PMC5451790.

Pleunie S. Hogenkamp, Emil Nilsson, Victor C. Nilsson, Colin D. Chapman, Heike Vogel, Lina S. Lundberg, Sanaz Zarei, Jonathan Cedernaes, Frida H. Rångtell, Jan-Erik Broman, Suzanne L. Dickson, Jeffrey M. Brunstrom, Christian Benedict, Helgi B. Schiöth, Acute sleep deprivation increases portion size and affects food choice in young men,vPsychoneuroendocrinology, Volume 38, Issue 9, 2013, Pages 1668-1674, ISSN 0306-4530,https://doi.org/10.1016/j.psyneuen.2013.01.012.

Miraj S, Alesaeidi S. A systematic review study of therapeutic effects of Matricaria recuitta chamomile (chamomile). Electron Physician. 2016 Sep 20;8(9):3024-3031. doi: 10.19082/3024. PMID: 27790360; PMCID: PMC5074766.

Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. 2016 Jan 20;8(1):56. doi: 10.3390/nu8010056. PMID: 26805875; PMCID: PMC4728667.

Nédélec M, Halson S, Delecroix B, Abaidia AE, Ahmaidi S, Dupont G. Sleep Hygiene and Recovery Strategies in Elite Soccer Players. Sports Med. 2015 Nov;45(11):1547-59. doi: 10.1007/s40279-015-0377-9. PMID: 26275673.

Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.

Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother Res. 2011 Aug;25(8):1153-9. doi: 10.1002/ptr.3400. Epub 2011 Feb 3. PMID: 21294203.

Gooley JJ, Chamberlain K, Smith KA, Khalsa SB, Rajaratnam SM, Van Reen E, Zeitzer JM, Czeisler CA, Lockley SW. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011 Mar;96(3):E463-72. doi: 10.1210/jc.2010-2098. Epub 2010 Dec 30. PMID: 21193540; PMCID: PMC3047226.

Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012 May 31;31(1):14. doi: 10.1186/1880-6805-31-14. PMID: 22738673; PMCID: PMC3427038.

Kovacevic A, Mavros Y, Heisz JJ, Fiatarone Singh MA. The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep Med Rev. 2018 Jun;39:52-68. doi: 10.1016/j.smrv.2017.07.002. Epub 2017 Jul 19. PMID: 28919335.

Top Nutrients for Healthy, Vibrant Skin

Dreaming of hydrated glowing skin but just can’t seem to get there? Before shelling out on a new, expensive skincare routine, you may want to reconsider your diet.  

Our overall health and the quality of food that we eat is often reflected on the outside. Your skin is the largest organ of your body, and it requires proper nutrition to look and function its best. Taking care of yourself on the inside is crucial if you want to look your best on the outside. Keep reading to learn about key nutrients that will help unlock your skin’s radiance.

What Causes Poor Skin?  

There are a number of reasons your skin may not be looking its best. Some of these are:  

• Nutrient Deficiencies:  A pale or sallow complexion may indicate an iron, zinc, vitamin B12, or vitamin B6 deficiency. I recommend testing for these deficiencies and working with a practitioner to resolve nutritional shortcomings. Additionally, antioxidants such as zinc, selenium, and vitamins A, C, and E, are essential in your diet for fighting off free radicals, which age your skin. If your skin is dry, it may be a sign that you lack protein, which forms the building blocks of our skin and bodies. Fatty acids are also crucial for supporting moisture and skin health.

• Poor Diet: Eating too many processed foods or drinking alcohol in excess will affect the texture and appearance of your skin.  

• Weather: It is common to experience dryness as the weather cools down.  

• Hormonal Changes. Hormones are often to blame for many skin issues. If you are struggling with oily or acne prone skin, this may be due to an excess of androgen hormones, such as testosterone. This may cause your skin to overproduce oil, creating an environment for bacteria and acne to grow. People who menstruate may also feel skin becomes more sensitive and reactive around the time they get their period. This is due to fluctuations of the hormone estrogen throughout your body. Tracking your cycle can help you prepare for these changes. Stress hormones, like cortisol can cause flare ups in your skin as well. Existing skin conditions like acne, eczema, or psoriasis tend to worsen when stress is high.

Top Foods for Healthy Skin

What you eat has a significant impact on the appearance of your skin. Getting the right nutrients is crucial to keeping it strong and youthful.

Foods with high-quality protein, healthy fat, and antioxidants will feed your skin well. Avoiding foods that are highly processed, high in sugar, and limiting alcohol is also key, as these have been associated with increased effects of aging. 

Here are some foods you could add to your next grocery list for glowing skin:  

• Salmon contains antioxidants, fatty acids, and high-quality protein — a winning combination for skin health. Since our bodies don't produce fatty acids naturally, eating them helps to reinforce your skin's barrier and keep it moisturized. You can also find these fatty acids in fish like mackerel and herring. 

• Avocados are full of healthy fats that will help you glow on the inside and outside. Studies with over 700 women have found that high consumption of healthy fats, like those found in avocados, is associated with plumper, more youthful skin. Also, avocados contain powerful antioxidants like vitamin C & E, which help your skin build collagen and protect it from oxidative damage.  

• Sweet Potatoes are an excellent source of beta carotene, which helps protect your skin from sun exposure and prevents dry, wrinkled skin. This nutrient can also be found in spinach and carrots. 

• Bell Peppers, Tomatoes, & Broccoli are all excellent sources of vitamin C, which is essential for your skin’s production of collagen—a protein that helps keep the skin firm and strong. 

• Nuts & Seeds are excellent sources of omega-3 fatty acids. Think walnuts & sunflower seeds, which contain vitamins and omega-3s that can help reduce inflammation in your body, leading to a more even skin tone.

  Supplements for Healthy Skin 

Ideally, you want to get most of your skin-healthy nutrients through your diet. However, this may not be realistic for everybody at all times.

These supplements can be a helpful addition to support your skin (always work with a qualified health practitioner before starting any supplement protocol):   

• Vitamin E: This antioxidant helps stop the production of free radicals, which age the skin. Supplementing vitamin E daily is recommended, as it can be difficult to find in foods.  

• Vitamin C: As we know, this vital antioxidant helps our skin with collagen production. It also plays a role in cells that control skin pigmentation (melanocytes),  making it a helpful ingredient to address skin discolouration. 

• Vitamin D: Studies have found that vitamin D is protective against the skin-damaging effects of free radicals, and it also reduces inflammation. 

• Collagen: As the body’s most abundant protein, supplementing collagen can help the skin’s regeneration process. Collagen supplements come in many forms: powder, liquids, and capsules, and in bone broth.   

• Probiotics: Also found in fermented foods, probiotics are essential for maintaining immune and gut health. They play a role in mitigating numerous inflammatory conditions, such as acne, rosacea, eczema, and premature aging from UV damage:

• Omega-3 Fatty Acids: These are found in fish oil, supplements which have been found to help against inflammatory and autoimmune conditions affecting your skin, such as psoriasis. 

Products & Lifestyle for Healthy Skin

It is also important to make conscious choices about what our skin comes in contact with. Many cosmetics and lotions contain skin irritants that can cause issues like acne and dryness.

This database will help you find products with clean ingredients that suit your skin. 

If you are suffering with dry, dull, acne prone skin or more, working with a health practitioner who knows your health history can help get to the root cause. Together, we can review your specific lifestyle habits and get proper hormone testing to rule out any imbalances that may be affecting your skin’s health.

Reach out to me today and let’s get you back on the path to healthy and vibrant skin!

References: 

Cao C, Xiao Z, Wu Y, Ge C. Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients. 2020 Mar 24;12(3):870. doi: 10.3390/nu12030870. PMID: 32213934; PMCID: PMC7146365

Enrico Carmina, Brigitte Dreno, W Anne Lucky, W George Agak, Anuja Dokras, Jin Ju Kim, Rogerio A Lobo, Fahimeh Ramezani Tehrani, Daniel Dumesic, Female Adult Acne and Androgen Excess: A Report From the Multidisciplinary Androgen Excess and PCOS Committee, Journal of the Endocrine Society, Volume 6, Issue 3, March 2022, bvac003, https://doi.org/10.1210/jendso/bvac003

Hamilton , V. J. (2020, March). Are skin issues a sign of underlying nutrient deficiencies? Nutritionist Resource. Retrieved from https://www.nutritionist-resource.org.uk/memberarticles/skin-issues-as-a-sign-of-underlying-nutrient-deficiencies

Thomsen BJ, Chow EY, Sapijaszko MJ. The Potential Uses of Omega-3 Fatty Acids in Dermatology: A Review. J Cutan Med Surg. 2020 Sep/Oct;24(5):481-494. doi: 10.1177/1203475420929925. Epub 2020 May 28. PMID: 32463305.

Köpcke W, Krutmann J. Protection from sunburn with beta-Carotene--a meta-analysis. Photochem Photobiol. 2008 Mar-Apr;84(2):284-8. doi: 10.1111/j.1751-1097.2007.00253.x. Epub 2007 Dec 15. PMID: 18086246.

Nagata, C., Nakamura , K., Wada, K., Oba, S., Hayashi, M., Yasuda, K., & Takeda , N. (2010, May). Association of dietary fat, vegetables and antioxidant micronutrients with skin aging in Japanese women. The British journal of nutrition. Retrieved from https://pubmed.ncbi.nlm.nih.gov/20085665/

Evans JA, Johnson EJ. The role of phytonutrients in skin health. Nutrients. 2010 Aug;2(8):903-28. doi: 10.3390/nu2080903. Epub 2010 Aug 24. PMID: 22254062; PMCID: PMC3257702.

Umar M, Sastry KS, Al Ali F, Al-Khulaifi M, Wang E, Chouchane AI. Vitamin D and the Pathophysiology of Inflammatory Skin Diseases. Skin Pharmacol Physiol. 2018;31(2):74-86. doi: 10.1159/000485132. Epub 2018 Jan 6. PMID: 29306952.

Mary-Margaret Kober, Whitney P. Bowe, The effect of probiotics on immune regulation, acne, and photoaging, International Journal of Women's Dermatology, Volume 1, Issue 2,2015, Pages 85-89, ISSN 2352-6475, https://doi.org/10.1016/j.ijwd.2015.02.001.

Weight Loss: Why Eating Less and Exercising More Is Often Not The Answer

Happy new year! If you’re excited to get 2023 off to a good start by getting into better physical shape, you may not be alone. One study found that 48% of people who make new year’s resolutions named “weight loss” as a goal. However, the unfortunate truth is that many of them won’t succeed. Researchers have found that at least 80% of dieters regain those lost pounds within 12 months, or give up on healthy lifestyle habits soon after the new year.

But, I am here to remind you that sustainable, healthy weight loss is possible - you’ve got this!

The key is to take a step back and create a plan that works with your body. You want a weigh-loss plan that you can sustain over the long run without creating the hormonal imbalances and stress that ultimately work against you. Here are some realistic, healthy strategies to consider as you strive to reach your goals for the new year.

Why Exercising More Is Not Always The Answer

Exercise has many health benefits, and it’s the best step you can take to improve your overall health - but exercise alone won’t lead to weight loss for most people. The old phrase “you can’t outrun a bad diet” is certainly supported by math: Consider the calories burned in a half-hour walk (about 150 for a 150-pound woman at an average pace) and how easy it is to consume 150 calories!

Even exercising for hours isn’t a licence to eat whatever you want, unfortunately. In fact, over-exercising can harm your weight loss efforts by increasing your levels of the stress hormone cortisol. Cortisol tries to help your body deal with a potential threat by raising blood sugar levels and stimulating your carbohydrate metabolism. Some people experience this spike in cortisol with high-intensity interval training (HIIT), even though the duration of exercise is short due to the high intensity.  

Overexercising also raises the risk of injury. You want to remain active in the long run, so it’s important to create an exercise plan that will last instead of risking sustainability in pursuit of fast results.

Why Eating Less is Not the Answer

Your body’s wish to preserve energy is also the reason extreme calorie restriction doesn’t lead to sustainable weight loss. When you drastically reduce the number of calories you consume, your body wants to preserve as much energy as possible. The result can be a decline in your basal metabolic rate. Studies have found resting metabolism can drop dramatically while dieting, and this is a big reason why it’s difficult to sustain dramatic weight loss - just think of the long-term outcomes of the Biggest Loser TV show, where the vast majority of contestants regained their lost weight.  

Another factor is that without paying attention to proper nutrition, dieting leads to muscle loss, which in turn lowers your metabolism. Extreme calorie reduction and many fad diets can also lead to nutritional deficiencies that can disrupt hormonal balance.

3 Steps for Sustainable Weight Loss.

1 - Eat a balanced, unprocessed diet.

We all see so-called magic solutions that promise big results by focusing on one food or following a highly regimented plan. Although these may be effective in the short term, you’ll have better luck with a balanced diet that ensures you’re getting all nutrients.

Focus on quality protein, healthy fats and plenty of fibre at every meal. Avoid processed foods, foods high in sugar and alcohol as much as possible to achieve your weight loss goals.

One study that sought to determine if the adage “a calorie is a calorie” was correct discovered that the quality of calories consumed does make a difference. The researchers found that foods like potato chips and processed meats were more associated with weight gain than whole foods like fresh fruits and vegetables and whole grains. They concluded that the more natural foods had a better effect on insulin and feelings of satiety. 

Researchers have also found a mindset shift helps with weight loss more than an overly restrictive plan. Eating mindfully - paying attention to each bite, savouring the flavours, and chewing slowly - naturally leads to consuming fewer calories by eliminating bad habits like mindless snacking. Learning to better interpret your hunger and fullness signals also helps get you in tune with your body and how it is really feeling around mealtime.

2 - Create a realistic exercise plan

This will vary a lot by person, so there’s no single answer for the best fitness regime. You want something you can sustain in the long run, with a balance of strength, cardio, and flexibility, but you also want to focus on activities you enjoy.

Exercise should add joy to your life, not stress out your mind and body. Working with a healthcare professional can help you determine the best plan for you. 

In addition to creating a formal exercise plan, it’s also important to consider the role of non-exercise thermogenesis (NEAT). That’s a fancy way of summarizing the activity you get other than when you’re exercising, through things like fidgeting or walking around. NEAT is often not considered in weight loss plans, but it can burn as much as 2000 calories a day. Our modern lifestyles have reduced the amount of NEAT most people get, so look for opportunities to do things like take the stairs, walk some extra steps by parking further away, or just stand instead of sitting when you can.

3 - Be aware of sleep and stress patterns.

A growing body of research confirms that more elements contribute to weight loss than diet and exercise. The amount of sleep we get each night and how we deal with stress also affect our metabolism. 

In fact, regularly sleeping less than seven hours a night is associated with a higher risk of obesity. Several factors come into play here. When you’re not sleeping enough, your body produces more of the hunger hormone ghrelin and less of the appetite-suppressing hormone leptin. You’re also more likely to feel stressed or make poor decisions when you’re tired, and less likely to keep up with your workout routine. 

Stress is another often-overlooked influence on our weight. As we’ve seen in the results of overexercising, the stress hormone cortisol encourages your body to hang on to calories in case you need more energy to deal with a threat. Although this was beneficial centuries ago in case we had to flee from a predator, it works against us in today’s chronically stressful but sedentary environment. Weight gain from excess cortisol tends to collect around the belly, which is a bad sign for heart health. 

Mindfulness practices like meditation and yoga help cope with stress and reduce cortisol levels. They can also help your mindful eating practice by teaching you to avoid distraction and focus on the moment, and help your sleep! 

The journey to weight loss and better physical health can feel daunting, but it’s possible to do it in a way that lasts and boosts your vitality and overall well being for years to come. Call me and let’s work together on creating a plan that will help make 2023 your healthiest year yet!

Sources

Ballard, J. (2018). Exercising more and eating healthier are this year’s most popular New Year’s resolutions. YouGov. Retrieved from https://bit.ly/32PhDHo

gScientific America, Unexpected Clues Emerge as to Why Diets Fail. https://www.scientificamerican.com/article/unexpected-clues-emerge-about-why-diets-fail/

Cadegiani FA, Kater CE. Novel insights of overtraining syndrome discovered from the EROS study. BMJ Open Sport Exerc Med. 2019 Jun 20;5(1):e000542. doi: 10.1136/bmjsem-2019-000542. PMID: 31297238; PMCID: PMC6590962.

Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans. Int J Obes (Lond). 2010 Oct;34 Suppl 1(0 1):S47-55. doi: 10.1038/ijo.2010.184. PMID: 20935667; PMCID: PMC3673773.

Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011 Jun 23;364(25):2392-404. doi: 10.1056/NEJMoa1014296. PMID: 21696306; PMCID: PMC315173

Petra Hanson, Emma Shuttlewood, Louise Halder, Neha Shah, F T Lam, Vinod Menon, Thomas M Barber, Application of Mindfulness in a Tier 3 Obesity Service Improves Eating Behavior and Facilitates Successful Weight Loss, The Journal of Clinical Endocrinology & Metabolism, Volume 104, Issue 3, March 2019, Pages 793–800, https://doi.org/10.1210/jc.2018-00578

Villablanca PA, Alegria JR, Mookadam F, Holmes DR Jr, Wright RS, Levine JA. Nonexercise activity thermogenesis in obesity management. Mayo Clin Proc. 2015 Apr;90(4):509-19. doi: 10.1016/j.mayocp.2015.02.001. PMID: 25841254.

Bacaro V, Ballesio A, Cerolini S, Vacca M, Poggiogalle E, Donini LM, Lucidi F, Lombardo C. Sleep duration and obesity in adulthood: An updated systematic review and meta-analysis. Obes Res Clin Pract. 2020 Jul-Aug;14(4):301-309. doi: 10.1016/j.orcp.2020.03.004. Epub 2020 Jun 8. PMID: 32527625.

Steptoe A, Kunz-Ebrecht SR, Brydon L, Wardle J. Central adiposity and cortisol responses to waking in middle-aged men and women. Int J Obes Relat Metab Disord. 2004 Sep;28(9):1168-73. doi: 10.1038/sj.ijo.0802715. PMID: 15211363.

Brand S, Holsboer-Trachsler E, Naranjo JR, Schmidt S. Influence of mindfulness practice on cortisol and sleep in long-term and short-term meditators. Neuropsychobiology. 2012;65(3):109-18. doi: 10.1159/000330362. Epub 2012 Feb 24. PMID: 22377965.

How to Have Healthy and Stress-Free Holidays

Have you ever found yourself wishing someone “happy holidays” while you feel anything but happy inside?  If so, you’re definitely not alone. While there are certainly many reasons to be joyful at this time of year, it’s also a busy and stressful time. Plus, many of us struggle with comparisons of the perfectly festive things we’re shown in the media and our own reality. 

Add in shorter days and colder temperatures, and it becomes a challenge to stay on top of your mental and physical health. A majority of people with mental health conditions find their condition worsens over the holidays. And even for people who don’t normally experience depression, December can be marked by an increase in loneliness, anxiety, and fatigue.

This year will be different! A few lifestyle changes can help you thrive in the next few weeks as you enjoy a healthy and stress-free holiday season.

How To Keep Up With Healthy Habits Over The Holidays

Here are some tips to help you keep up with or kick start healthy habits over the busy and often stressful holiday season.

1 - Make proactive plans to lower stress. 

A study commissioned by the National Mental Health Association identified some of the top stressors of the holiday season as:

• Lack of time: 69% of women and 63% of men

• Lack of money: 69% of women and 55% of men

• Gift-giving pressure: 51% of women and 42% of men

It’s important to realize that these pressures can be managed. The key is prioritization. Don’t be afraid to say no to events that won’t bring you joy. Avoid overcommitment so you can really appreciate the people and events that are most meaningful. 
Making a budget before the holiday season can help you stick to realistic spending habits. You don’t want to start the new year with the additional stress of debt. Keep in mind that studies have found that experiences are often more memorable gifts than things. Activities like offering to babysit for a stressed-out mother, going for a walk with a lonely senior, or cooking a fancy dinner at home can ultimately be more appreciated than breaking your budget.

2 - Focus on nutrient-rich meals and stay hydrated. 

Research published in the New England Journal of Medicine shows that our fears of holiday weight gain are often exaggerated - the average person gains less than a pound. So, instead of trying to limit intake, skipping meals, and stressing about treats, focus on eating and drinking for energy throughout the season. Here are some tips that may help:

• Eating natural whole foods will protect your mental health, energy levels, and digestion. Before a party, try to eat a balanced meal, complete with complex carbs, healthy fats, and quality protein.

• For potluck parties, offer to bring something healthy like a fruit salad, veggie tray (raw or grilled, doesn’t have to be boring!) or a nutrient packed salad.

• Don’t be afraid to try a seasonal treat! Eat treats mindfully, taking the time to savour the flavours. Many people have special memories associated with treats that are only available at this time of the year.

• At the moment it might feel like alcoholic drinks make things merry, but keep in mind that alcohol is a depressant, reduces decision-making skills, dehydrates your cells, and of course isn’t safe if you drive. If you’re already feeling stressed, alcohol can often make things worse. Fortunately, a lot of exciting non-alcoholic drinks have entered the market, including kombucha, much-improved non-alcoholic beer, and low-sugar sparkling drinks. If you do want to drink alcohol, be sure to drink a lot of water after every drink.

3 - Find ways to stay active. 

It’s easy to hibernate when it’s dark and cold outside, but don’t let the weather slow you down. For social gatherings, suggest active get-togethers like walks, and if you’re able, explore winter sports like skiing, skating and snowshoeing. 

“Getting in shape” is one of the most popular New Year’s resolutions, but there’s no reason you have to wait until the new year! Even though you’re busy, exercising during the holidays will help you cope with stress and give you energy. You don’t have to commit to long workouts - every bit of activity helps. If you’re limited by time and money, you can find free workouts for every level and every length on YouTube. However, as always, if you’re not sure where to start, talk to a professional.

4 - Prioritize rest and sleep.

It’s hard to be energized and festive when you’re not getting enough sleep. No matter how busy you are, do your best to stick to your regular sleep schedule. It can take up to four days to recover from one hour of missed sleep! 

With all the stimulation of the holidays, you might find it harder to settle down to sleep and stay asleep. Focus on maintaining good sleep hygiene, including:

• Reduce blue light exposure from your phone and other devices before bedtime. Blue light suppresses your body’s production of the sleep-inducing hormone melatonin.

• Maintain a calm and cool sleeping environment.

• Avoid vigorous exercise close to bedtime.

• Don’t drink alcohol or eat right before you go to sleep.

5 - Give back and be mindful of others.

Emotions can run high during the holidays. We often remember those who are no longer with us, or wonder why our own festivities don’t measure up to a Hallmark holiday movie. Try to give some grace to yourself and others. Take a deep breath before you react to personal conflicts. Reach out to people you know are alone, and touch base with those you haven’t seen in a while.

When you give back to your community, you also experience many health benefits yourself. Studies have linked volunteer time with improved mental health, proving that volunteering or donating to a worthwhile charity can help elevate your mood. 

Staying healthy and happy over the holidays and into the new year, doesn’t have to be difficult. Reach out if you need assistance with any aspect of your well-being in the coming weeks. 

Happy holidays!

Sources

National Alliance on Mental Health, “Mental Health and the Holiday Blues” https://www.nami.org/Press-Media/Press-Releases/2014/Mental-health-and-the-holiday-blues

Greenberg Quinlan Rosner Research, “Holiday Stress”

https://www.apa.org/news/press/releases/2006/12/holiday-stress.pdf

Cindy Chan, Cassie Mogilner. Experiential Gifts Foster Stronger Social Relationships than Material Gifts. Journal of Consumer Research, 2016; ucw067 DOI: 10.1093/jcr/ucw067

Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O'Neil PM, Sebring NG. A prospective study of holiday weight gain. N Engl J Med. 2000 Mar 23;342(12):861-7. doi: 10.1056/NEJM200003233421206. PMID: 10727591; PMCID: PMC4336296

Kitamura S, Katayose Y, Nakazaki K, Motomura Y, Oba K, Katsunuma R, Terasawa Y, Enomoto M, Moriguchi Y, Hida A, Mishima K. Estimating individual optimal sleep duration and potential sleep debt. Sci Rep. 2016 Oct 24;6:35812. doi: 10.1038/srep35812. PMID: 27775095; PMCID: PMC5075948.

Yeung JWK, Zhang Z, Kim TY. Volunteering and health benefits in general adults: cumulative effects and forms. BMC Public Health. 2017 Jul 11;18(1):8. doi: 10.1186/s12889-017-4561-8. Erratum in: BMC Public Health. 2017 Sep 22;17 (1):736. PMID: 28693551; PMCID: PMC5504679.

Constantly Bloated? Time To Get To The Root Cause

Bloating is a very common condition that most people experience at some point. When you’re bloated, your stomach feels tight, full, and sometimes painful.

Often, we feel bloated after a large meal, and the discomfort is only short-term. Other times, bloating is related to an underlying health condition, and can cause severe symptoms that negatively affect quality of life.

Keep reading to find out more about bloating, its common causes, and how you can prevent it.

What Is Bloating?

Bloating refers to an excess of gas in the gut. Gasses such as oxygen, CO2, methane, and nitrogen enter the gut as you swallow air, and through the fermentation of foods in your large intestine.

A number of factors can cause increased gas in the gut.

• Constipation. This is one of the most common causes of bloating. The longer the stool sits in the colon, the more time it has to ferment, resulting in more gas.

• Food intolerances. Certain foods, such as lactose or gluten intolerance can cause gas and bloating.

• Volume of food. Eating too much or eating too quickly can also cause uncomfortable gas and bloating.

• Foods high in fat. Fatty foods are often high in sodium resulting in gas and bloating.

• Poor gut health. Imbalances of the gut microbiome, aka the ecosystem of bacteria that lives in your gut.

• Physical and mental factors. Stress, anxiety, weight gain, and changes during the menstrual cycle can also alter gut health and cause gas and bloating.

In some cases, bloating is caused by severe medical issues like infection, bowel obstruction, liver disease, or cancer. If you are experiencing chronic and painful bloating, it is important to identify the underlying cause with a medical expert.

How Can You Prevent Bloating?

1 - Avoid foods that cause bloating

Bloating treatment typically begins with changing your diet. Limiting foods that trigger bloating is essential. Certain foods contain high amounts of non- or poorly digestible compounds that lead to increased gas. These foods include:

• Beans and lentils. Swap these for grains, meats, or quinoa. If you are going to eat beans, try soaking them or choosing easier-to-digest varieties such as pinto or black beans.

• Carbonated drinks. Instead, choose flat water or herbal tea to avoid gas.

• Wheat. This can be tricky to avoid, but you can incorporate several gluten-free alternatives into your diet, such as pure oats, quinoa, buckwheat, almond flour, and coconut flour.

• Broccoli and cruciferous vegetables like cauliflower and brussels sprouts. While nutritious, these can trigger bloating for some. Instead, consume more spinach, sweet potato, and water-based vegetables like cucumber.

• Onions and garlic. To avoid excess gas, add flavour to your food with fresh herbs, or the green parts of scallions and chives.

• Dairy. If your bloating is caused by lactose intolerance, swap for lactose-free products such as coconut, almond, or cashew milk.

• Sugar alcohols. Xylitol, sorbitol, and mannitol are all heavily associated with excess gas. Swap for sweeteners that are easier to digest, such as stevia, monk fruit, or honey.

• Avoid salty foods too often. High sodium intake has also been found to lead to water retention and the gut and bloated sensations.

• Reduce consumption of fatty foods. High amounts of fat in the intestine also retain gas, leading to bloating. This is why you may feel bloated and uncomfortable after a fatty meal. These include fried foods, fast food, chips, chocolate, and pastries.

2 - Anti-bloating lifestyle changes

Lifestyle changes to prevent bloating also include eating foods that support regular bowels and prevent constipation. To reduce constipation, increase fibre consumption. Fruits, vegetables, nuts, and seeds are all high in fibre and will help to keep things moving.

As well, be sure to drink adequate fluids. This looks like about 2 litres of water a day.

It should be noted that adding fibre to your diet too quickly may worsen constipation at first, so add it gradually.

It’s also important to exercise regularly. Whether it’s walking, cycling, swimming, or jogging, try spending at least 30 minutes a day moving to maintain healthy bowels.

3 - Support your gut microbiome

Probiotics are live microorganisms that provide health benefits and can help promote healthy levels of bacteria in the gut. Although more studies are needed, some research suggests probiotic consumption can reduce bloating. 

You can take probiotics in pill form, or consume probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, and miso. If you try supplementing with probiotics, stick with a strain for at least 4 weeks to discern whether it has a beneficial effect on you.

It should also be noted that probiotics are not always recommended for bloating, like in cases of small intestinal bacterial overgrowth (SIBO) for example. Working together with a qualified healthcare practitioner is recommended to avoid making matters worse - I can help!

4 - Eat smaller portions more mindfully

Eating large volumes of food in a short amount of time is almost sure to leave you feeling bloated. Your stomach becomes stretched, leading to the pooling of gasses and solids inside the gut. Eating too quickly also can cause you to swallow too much air and is a possible cause of bloating. Furthermore, if the foods contain poorly digested carbs, your body will produce more gas.

Instead, focus on eating mindfully and enjoying every mouthful. Paying attention to our hunger and fullness cues is the first step in mindful eating. Slow down, place your fork down in between bites and chew thoroughly. Avoid eating whilst distracted such as scrolling on your phone or watching TV to prevent overeating.

5 - Keep a food journal

As you can see, a wide variety of foods can influence bloating. Stop guessing and start journaling! Keeping a detailed food journal can help you determine which foods are triggers for you. After a few weeks of logging what you eat and drink, you may be able to pinpoint what exactly causes uncomfortable bloating.

Be sure to also note things like any stressors (work load, family troubles, etc.) you’re experiencing in the journal since stress can be a major contributor.

6 - Get tested for GI issues

If bloating is more than a rare occurrence for you, getting proper GI testing is necessary. As mentioned earlier, these natural treatments and lifestyle changes may not suit everyone. A common symptom of bloating could be a larger issue in your intestines such as leaky gut, SIBO, IBS, IBD, and parasites.

Functional stool testing can determine what is really going on and can help to formulate a proper treatment plan. Your natural health practitioner can then help address underlying causes and steer you in the right direction.

There are many steps you can take to reduce the discomfort of bloating. Taking a mindful approach to diet and lifestyle is a great first step. But if your bloating persists for over a week and is consistently painful, reach out to our office - a qualified practitioner will help get you the proper testing necessary to further identify the root cause and get you bloat free for good!

Sources

Niu HL, Xiao JY. The efficacy and safety of probiotics in patients with irritable bowel syndrome: Evidence based on 35 randomized controlled trials. Int J Surg. 2020 Mar;75:116-127. doi: 10.1016/j.ijsu.2020.01.142. Epub 2020 Jan 31. PMID: 32014597.

Clevers E, Nordqvist A, Törnblom H, Tack J, Masclee A, Keszthelyi D, Van Oudenhove L, Simrén M. Food-symptom diaries can generate personalized lifestyle advice for managing gastrointestinal symptoms: A pilot study. Neurogastroenterol Motil. 2020 Aug;32(8):e13820. doi: 10.1111/nmo.13820. Epub 2020 Feb 7. PMID: 32031756.

Misselwitz B, Butter M, Verbeke K, Fox MR. Update on lactose malabsorption and intolerance: pathogenesis, diagnosis and clinical management. Gut. 2019 Nov;68(11):2080-2091. doi: 10.1136/gutjnl-2019-318404. Epub 2019 Aug 19. PMID: 31427404; PMCID: PMC6839734.

McKenzie YA, Bowyer RK, Leach H, Gulia P, Horobin J, O'Sullivan NA, Pettitt C, Reeves LB, Seamark L, Williams M, Thompson J, Lomer MC; (IBS Dietetic Guideline Review Group on behalf of Gastroenterology Specialist Group of the British Dietetic Association). British Dietetic Association systematic review and evidence-based practice guidelines for the dietary management of irritable bowel syndrome in adults (2016 update). J Hum Nutr Diet. 2016 Oct;29(5):549-75. doi: 10.1111/jhn.12385. Epub 2016 Jun 8. PMID: 27272325.

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. 

Damian MT, Vulturar R, Login CC, Damian L, Chis A, Bojan A. Anemia in Sports: A Narrative Review. Life (Basel). 2021;11(9):987. Published 2021 Sep 20. doi:10.3390/life11090987

Shuchman M. Frequent blood donors risk iron deficiency. CMAJ. 2014;186(11):817. doi:10.1503/cmaj.109-4807

Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014;19(2):164-174.

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. 

Sources

Zopf Y, Baenkler HW, Silbermann A, Hahn EG, Raithel M. The differential diagnosis of food intolerance. Dtsch Arztebl Int. 2009 May;106(21):359-69; quiz 369-70; 4 p following 370. doi: 10.3238/arztebl.2009.0359. Epub 2009 May 22. PMID: 19547751; PMCID: PMC2695393.

Oku T, Nakamura S. Threshold for transitory diarrhea induced by ingestion of xylitol and lactitol in young male and female adults. J Nutr Sci Vitaminol (Tokyo). 2007 Feb;53(1):13-20. doi: 10.3177/jnsv.53.13. PMID: 17484374.

Dietary Guidelines Advisory Committee. 2015. Scientific Report of the 2015 Dietary Guidelines Advisory Committee: Advisory Report to the Secretary of Health and Human Services and the Secretary of Agriculture. U.S. Department of Agriculture, Agricultural Research Service, Washington, DC.

Landolt HP. "No thanks, coffee keeps me awake": individual caffeine sensitivity depends on ADORA2A genotype. Sleep. 2012 Jul 1;35(7):899-900. doi: 10.5665/sleep.1942. PMID: 22754033; PMCID: PMC3368971.

Vally H, Misso NL. Adverse reactions to the sulphite additives. Gastroenterol Hepatol Bed Bench. 2012 Winter;5(1):16-23. PMID: 24834193; PMCID: PMC4017440.

Mäkinen KK. Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. Int J Dent. 2016;2016:5967907. doi: 10.1155/2016/5967907. Epub 2016 Oct 20. PMID: 27840639; PMCID: PMC5093271.

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 

Attvall S, Fowelin J, Lager I, Von Schenck H, Smith U. Smoking induces insulin resistance--a potential link with the insulin resistance syndrome. J Intern Med. 1993 Apr;233(4):327-32. doi: 10.1111/j.1365-2796.1993.tb00680.x. PMID: 8463765.

Borghouts LB, Keizer HA. Exercise and insulin sensitivity: a review. Int J Sports Med. 2000 Jan;21(1):1-12. doi: 10.1055/s-2000-8847. PMID: 10683091.

Donga E, van Dijk M, van Dijk JG, Biermasz NR, Lammers GJ, van Kralingen KW, Corssmit EP, Romijn JA. A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. J Clin Endocrinol Metab. 2010 Jun;95(6):2963-8. doi: 10.1210/jc.2009-2430. Epub 2010 Apr 6. PMID: 20371664.

Liu CY, Huang CJ, Huang LH, Chen IJ, Chiu JP, Hsu CH. Effects of green tea extract on insulin resistance and glucagon-like peptide 1 in patients with type 2 diabetes and lipid abnormalities: a randomized, double-blinded, and placebo-controlled trial. PLoS One. 2014 Mar 10;9(3):e91163. doi: 10.1371/journal.pone.0091163. PMID: 24614112; PMCID: PMC3948786.

Medagama AB. The glycaemic outcomes of Cinnamon, a review of the experimental evidence and clinical trials. Nutr J. 2015 Oct 16;14:108. doi: 10.1186/s12937-015-0098-9. PMID: 26475130; PMCID: PMC4609100.

Jalal R, Bagheri SM, Moghimi A, Rasuli MB. Hypoglycemic effect of aqueous shallot and garlic extracts in rats with fructose-induced insulin resistance. J Clin Biochem Nutr. 2007 Nov;41(3):218-23. doi: 10.3164/jcbn.2007031. PMID: 18299719; PMCID: PMC2243241.

Li Y, Tran VH, Duke CC, Roufogalis BD. Gingerols of Zingiber officinale enhance glucose uptake by increasing cell surface GLUT4 in cultured L6 myotubes. Planta Med. 2012 Sep;78(14):1549-55. doi: 10.1055/s-0032-1315041. Epub 2012 Jul 24. PMID: 22828920.

Guerrero-Romero F, Tamez-Perez HE, González-González G, Salinas-Martínez AM, Montes-Villarreal J, Treviño-Ortiz JH, Rodríguez-Morán M. Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial. Diabetes Metab. 2004 Jun;30(3):253-8. doi: 10.1016/s1262-3636(07)70116-7. PMID: 15223977.

Anderson RA, Cheng N, Bryden NA, Polansky MM, Cheng N, Chi J, Feng J. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes. 1997 Nov;46(11):1786-91. doi: 10.2337/diab.46.11.1786. PMID: 9356027.

Yin J, Xing H, Ye J. Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism. 2008 May;57(5):712-7. doi: 10.1016/j.metabol.2008.01.013. PMID: 18442638; PMCID: PMC2410097.

Guerrero-Romero F, Tamez-Perez HE, González-González G, Salinas-Martínez AM, Montes-Villarreal J, Treviño-Ortiz JH, Rodríguez-Morán M. Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial. Diabetes Metab. 2004 Jun;30(3):253-8. doi: 10.1016/s1262-3636(07)70116-7. PMID: 15223977.

Anderson RA, Cheng N, Bryden NA, Polansky MM, Cheng N, Chi J, Feng J. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes. 1997 Nov;46(11):1786-91. doi: 10.2337/diab.46.11.1786. PMID: 9356027.

Paul-Labrador M, Polk D, Dwyer JH, Velasquez I, Nidich S, Rainforth M, Schneider R, Merz CN. Effects of a randomized controlled trial of transcendental meditation on components of the metabolic syndrome in subjects with coronary heart disease. Arch Intern Med. 2006 Jun 12;166(11):1218-24. doi: 10.1001/archinte.166.11.1218. PMID: 16772250.

Caminhotto Rde O, Lima FB. Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state. Am J Physiol Endocrinol Metab. 2013 Dec;305(12):E1521. doi: 10.1152/ajpendo.00580.2013. PMID: 24336921.

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.

Sources

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

National Alliance and Mental Illness, Mental Health and Holiday Blues

Suchecki D, Tiba PA, Machado RB. REM Sleep Rebound as an Adaptive Response to Stressful Situations. Front Neurol. 2012 Apr 2;3:41. doi: 10.3389/fneur.2012.00041. PMID: 22485105; PMCID: PMC3317042.

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!

Sources

Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173-2174. doi:10.1001/jama.2011.7109/

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

Sudsuang R, Chentanez V, Veluvan K. Effect of Buddhist meditation on serum cortisol and total protein levels, blood pressure, pulse rate, lung volume and reaction time. Physiol Behav. 1991 Sep;50(3):543-8. doi: 10.1016/0031-9384(91)90543-w. PMID: 1801007.

Menstrual cycle hormones, food intake, and cravingsSridevi Krishnan, Rebecca Tryon, Lucas C Welch, William F Horn, Nancy L KeimFirst published: 01 April 2016 https://doi.org/10.1096/fasebj.30.1_supplement.418.6

Diamanti-Kandarakis E, Bourguignon JP, Giudice LC, et al. Endocrine-disrupting chemicals: an Endocrine Society scientific statement. Endocr Rev. 2009;30(4):293-342. doi:10.1210/er.2009-0002

Mail-Based Intervention for Sarcopenia Prevention Increased Anabolic Hormone and Skeletal Muscle Mass in Community-Dwelling Japanese Older Adults: The INE (Intervention by Nutrition and Exercise) Study, Minoru Yamada 1, Shu Nishiguchi 2, Naoto Fukutani 2, Tomoki Aoyama 2, Hidenori Arai  DOI: 10.1016/j.jamda.2015.02.017

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!

Sources

Stoll K. Disparities in Thyroid Screening and Medication Use in Quebec, Canada. Health Equity. 2019;3(1):328-335. Published 2019 Jul 11. doi:10.1089/heq.2018.0051

Mu Q, Kirby J, Reilly CM, Luo XM. Leaky Gut As a Danger Signal for Autoimmune Diseases. Front Immunol. 2017;8:598. Published 2017 May 23. doi:10.3389/fimmu.2017.00598

Stratakis CA, Chrousos GP. Neuroendocrinology and pathophysiology of the stress system. Ann N Y Acad Sci. 1995 Dec 29;771:1-18. doi: 10.1111/j.1749-6632.1995.tb44666.x. PMID: 8597390.

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!

Sources

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

Proceedings of the National Academy of Sciences Feb 2021, 118 (6) e2010217118; DOI: 10.1073/pnas.2010217118

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, 

Public Health Ontario, Risk of COVID-19 Transmission from Vaccinated Cases

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/ 

Schley PD, Field CJ. The immune-enhancing effects of dietary fibres and prebiotics. Br J Nutr. 2002 May;87 Suppl 2:S221-30. doi: 10.1079/BJNBJN/2002541. PMID: 12088522

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

Hudson J, Vimalanathan S. Echinacea—A Source of Potent Antivirals for Respiratory Virus Infections. Pharmaceuticals (Basel). 2011;4(7):1019-1031. Published 2011 Jul 13. doi:10.3390/ph4071019

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.