Author: Green Wisdom Health

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Don’t Let Fibromyalgia Slow You Down

Many patients with fibromyalgia have come to us after facing many barriers when trying to relieve their symptoms, or even get a firm diagnosis. The lack of agreement on best practices for symptom relief makes this condition difficult to navigate, and the frustration is often made worse by the wide range of possible symptoms, often without a predictable pattern. But Integrative Medicine has a lot to offer.

Fibromyalgia doesn’t have to hold you back, read on to learn about holistic approaches that are showing a lot of promise.

Roadblocks in Diagnosing Fibromyalgia

A 2010 study looking at the journey to diagnosis study found that fibromyalgia patients waited an average of about one year before even seeing a healthcare practitioner, and many had to see multiple practitioners with an average of 2.3 years before concluding they in fact had fibromyalgia.

Promising Developments

In recent years we have seen some promising developments in fibromyalgia research, with particularly exciting developments being made regarding holistic practices that can help ease the severity of symptoms.

What are the symptoms of fibromyalgia?

Fibromyalgia is more common in women than men, and is more likely to appear as menopause begins (as if menopausal women didn’t have enough to deal with!).

For many patients, the most pressing symptom is unexplained widespread pain in the soft tissues, the areas between the bones like fat, muscle, fibrous tissue and blood vessels. People with fibromyalgia describe the sensation as a dull, constant pain, which is often triggered by touch, and can become progressively more debilitating. Most often, this pain occurs at multiple points, called regions of pain, on both sides of the body and above and below the waist.

Other symptoms can include:

  • Stiffness in the morning
  • Tingling hands or feet
  • Irritable bowel syndrome
  • Headaches
  • Weight gain
  • Nausea
  • Jaw pain
  • Bloating
  • Constipation
  • Unexplained fatigue
  • Trouble sleeping
  • Weight gain
  • Skin sensitivity

Many patients also report mental health challenges, including anxiety, depression, and difficulty concentrating – a symptom often described as “brain fog.”

That’s quite an extensive list of symptoms, and to further complicate matters, patients can experience combinations of different symptoms at different times.

How is fibromyalgia diagnosed?

The wide range of symptoms and their unpredictable nature make diagnosis a challenge. A definitive diagnostic test isn’t yet available, and as a result, many people struggle with symptoms for months or years before arriving at a solution. If you suspect you may have fibromyalgia, always work with a medical practitioner who doesn’t dismiss how you feel. Your concerns deserve to be heard.

A Process of Elimination

Arriving at a fibromyalgia diagnosis is partly a process of elimination, since other health issues, such as lupus, multiple sclerosis or Sjogren’s disease can cause many of the same symptoms. A thorough physical and mental health exam can help narrow down the cause.

More Common in Women

Because fibromyalgia is much more common in women, men may face additional barriers to diagnosis. It’s important to note that this condition does occur in men, and that the symptoms can greatly impact their quality of life. Men who are experiencing the symptoms above may need to be even more persistent in pursuing a diagnosis.

What causes fibromyalgia?

This is another difficult element of fibromyalgia, since studies haven’t yet identified a specific trigger. However, many medical practitioners have noticed that it often begins after a patient has experienced a physically or emotionally traumatic event, like a car accident, relationship breakdown, or injury. This connection is further supported by the fact that people who have post-traumatic stress disorder are more prone to fibromyalgia.

Some evidence points to a genetic component for a person’s susceptibility. If you’re experiencing symptoms, think about your relatives’ health history. Conventional medicine has been slow to recognize fibromyalgia, so even if a relative wasn’t diagnosed officially, having a history of fibromyalgia symptoms could be a red flag.

What are Some Natural Remedies for Fibromyalgia?

To date, there is no cure for fibromyalgia. However, there are numerous natural ways to help relieve symptoms and restore quality of life, including:

1 – Supplementation

  • Magnesium citrate supplements have been found to reduce the pain associated with fibromyalgia.
  • Melatonin can improve sleep quality, important in coping with the many symptoms.
  • The anti-inflammatory properties of Omega 3 and fish oil can also help reduce pain.
  • Studies have found a possible connection between Vitamin D deficiency and fibromyalgia, so make sure you are getting enough, particularly during the winter. 
  • D-ribose helps relieve pain and depression, and can prevent insomnia in fibromyalgia patients.

2 – Herbal supplements

  • One promising study on Ginseng found that it helped to relieve fibromyalgia pain and insomnia.
  • Curcumin, a component of turmeric, has anti-inflammatory properties that can also help to relieve pain associated with fibromyalgia.
  • Some patients experience an improvement in mood with the use of St. John’s Wort.

3 – Acupuncture

Acupuncture can help increase blood flow to the affected areas, helping to reduce pain and tension. It may also boost production of endorphins, which can have a positive impact on mood.

4 – Exercise

When you’re tired and sore, exercise may feel like the last thing you want to do, but numerous studies have linked exercise with good outcomes for people with fibromyalgia. Yoga has been found to be especially useful in easing both physical and psychological symptoms. Other effective activities include walking, any exercise in water, and strength training. Be sure to always work with a professional trainer to get acquainted with strength work, preferably one who has treated fibromyalgia patients before.

Remember that consistency is more important than intensity. Don’t push yourself, small amounts of exercise help but you don’t want to overdo it and cause more pain.

5 – Diet

Many patients find an anti-inflammatory diet helps ease their symptoms. In particular, a diet that is low in FODMAPs is often effective. FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols, but in simpler terms, FODMAPs are fermentable carbohydrates which may cause inflammation or digestive upsets.

Common high-FODMAP foods include:

  • Wheat
  • Onions
  • Garlic
  • Beans
  • Many fruits, including apples, figs, mangos, peaches, and nectarines, are high in FODMAPs, and should be avoided.
  • Some vegetables, particularly asparagus, brussels sprouts, and cauliflower.
  • Many sweeteners, particularly honey, high-fructose corn syrup, and agave nectar.
  • Dairy products that contain lactose.

As you can see, FODMAPs are found in a lot of foods, so it’s important to ensure you’re getting enough nutrients by swapping for nutritious foods low in FODMAPs. The goal isn’t to eliminate FODMAPs forever, but to find an amount that works for you.

Implementing these lifestyle changes can reduce the debilitating symptoms of fibromyalgia and restore your quality of life. Starting a new diet or supplement regime without support is not recommended. If you’d like some help with specific elements, or just want support in the process, give us a call.

References:

D’Agnelli S, Arendt-Nielsen L, Gerra MC, et al. Fibromyalgia: Genetics and epigenetics insights may provide the basis for the development of diagnostic biomarkers. Mol Pain. 2019;15:1744806918819944. doi:10.1177/1744806918819944

Bagis, S., Karabiber, M., As, ?. et al. Is magnesium citrate treatment effective on pain, clinical parameters and functional status in patients with fibromyalgia?. Rheumatol Int 33, 167–172 (2013). https://doi.org/10.1007/s00296-011-2334-8

https://www.jpain.org/article/S1526-5900(16)00155-3/fulltext

Murck H. Atypical depression and related illnesses–neurobiological principles for their treatment with Hypericum extract. Wien Med Wochenschr. 2002;152(15-16):398-403. German. doi: 10.1046/j.1563-258x.2002.02061.x. PMID: 12244886.

Braz AS, Morais LC, Paula AP, Diniz MF, Almeida RN. Effects of Panax ginseng extract in patients with fibromyalgia: a 12-week, randomized, double-blind, placebo-controlled trial. Braz J Psychiatry. 2013 Mar;35(1):21-8. doi: 10.1016/j.rbp.2013.01.004. PMID: 23567596.

Stival RS, Cavalheiro PR, Stasiak CE, Galdino DT, Hoekstra BE, Schafranski MD. Acupuntura na fibromialgia Galvez-Sánchez CM, Duschek S, Reyes Del Paso GA. Psychological impact of fibromyalgia: current perspectives. Psychol Res Behav Manag. 2019;12:117-127. Published 2019 Feb 13. doi:10.2147/PRBM.S178240: um estudo randomizado-controlado abordando a resposta imediata da dor [Acupuncture in fibromyalgia: a randomized, controlled study addressing the immediate pain response]. Rev Bras Reumatol. 2014 Nov-Dec;54(6):431-6. Portuguese. doi: 10.1016/j.rbr.2014.06.001. Epub 2014 Sep 23. PMID: 25458024

Zhang XC, Chen H, Xu WT, Song YY, Gu YH, Ni GX. Acupuncture therapy for fibromyalgia: a systematic review and meta-analysis of randomized controlled trials. J Pain Res. 2019;12:527-542. Published 2019 Jan 30. doi:10.2147/JPR.S186227

Choy E, Perrot S, Leon T, et al. A patient survey of the impact of fibromyalgia and the journey to diagnosis. BMC Health Serv Res. 2010;10:102. Published 2010 Apr 26. doi:10.1186/1472-6963-10-102

Jacob E. Teitelbaum, Clarence Johnson, and John St. Cyr.The Journal of Alternative and Complementary Medicine.Nov 2006.857-862.

Silva AR, Bernardo A, Costa J, Cardoso A, Santos P, de Mesquita MF, Vaz Patto J, Moreira P, Silva ML, Padrão P. Dietary interventions in fibromyalgia: a systematic review. Ann Med. 2019;51(sup1):2-14. doi: 10.1080/07853890.2018.1564360. PMID: 30735059; PMCID: PMC7888848.

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Top 10 Tips for Good Digestion

“A good digestion turneth all to health.” George Herbert

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

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

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

Digestive Disorders are Increasingly Common

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

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

10 Proven Ways to Help Improve Your Digestion

1.    Eat whole, natural foods

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

2.    Focus on fiber

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

Soluble fiber

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

Insoluble fiber

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

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

3.    Stay hydrated

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

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

4.    Choose healthy fats

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

5.    Reduce stress

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

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

6.    Eat mindfully

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

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

7.    Chew your food well

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

8.    Get moving

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

9.    Clean up your habits

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

10.  Maintain the microbiome

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

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

  • Because the microbiome contains many different types of bacteria, be sure to eat a wide variety of foods to help sustain them.
  • Good bacteria help digest some types of fibers, so following a high-fiber diet stimulates their growth.
  • Fermented foods help replenish good bacteria, so choose foods like unsweetened yogurt, kimchi, kefir, tempeh, and sauerkraut when possible.
  • Probiotic supplements can help maintain a good balance in your gut. Research suggests they’re an effective supplement to reduce the symptoms of existing digestive problems, although they may be less effective at preventing problems.

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

References:

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

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

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

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

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

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Health and Wellness Headlines for May 12

Effects of tocotrienol from Bixa orellana (annatto) on bone histomorphometry in a male osteoporosis model induced by buserelin.

Story from GreenMedInfo. Originally posted on May 11, 2021, 9:32 pm.

PMID:  Biomed Pharmacother. 2018 Jul ;103:453-462. Epub 2018 Apr 24. PMID: 29674281 Abstract Title:  Effects of tocotrienol from Bixa orel… Read the full story on GreenMedInfo.

The extract of B. orellana may be effective for treating infections caused by Mycobacterium abscessus.

Story from GreenMedInfo. Originally posted on May 11, 2021, 9:30 pm.

PMID:  Evid Based Complement Alternat Med. 2018 ;2018:6091934. Epub 2018 Oct 2. PMID: 30369954 Abstract Title:  Hydroalcoholic Extract and… Read the full story on GreenMedInfo.

Annatto supplementation protected against embryonic DNA damages.

Story from GreenMedInfo. Originally posted on May 11, 2021, 9:25 pm.

PMID:  Int J Vitam Nutr Res. 2018 Feb ;88(1-2):16-26. Epub 2019 Mar 20. PMID: 30907699 Abstract Title:  Annatto ()?-TCT supplementation p… Read the full story on GreenMedInfo.

The hydroethanolic extract was found to be effective against castor oil-induced diarrhea.

Story from GreenMedInfo. Originally posted on May 11, 2021, 9:16 pm.

PMID:  Gastroenterol Res Pract. 2019 ;2019:6963548. Epub 2019 Dec 1. PMID: 31885545 Abstract Title:  Effect of the Hydroethanolic Extract … Read the full story on GreenMedInfo.

These results show that infusion from B. orellana barks is hepatoprotective against acetaminophen-induced toxicity.

Story from GreenMedInfo. Originally posted on May 11, 2021, 9:09 pm.

PMID:  Avicenna J Phytomed. 2020 Jul-Aug;10(4):428-439. PMID: 32850299 Abstract Title:  Anti-oxidant and anti-inflammatory potential of aq… Read the full story on GreenMedInfo.

Amygdalin attenuates atherosclerosis and plays an anti-inflammatory role

Story from GreenMedInfo. Originally posted on May 11, 2021, 7:04 pm.

PMID:  Front Pharmacol. 2020 ;11:590929. Epub 2020 Oct 29. PMID: 33192531 Abstract Title:  Amygdalin Attenuates Atherosclerosis and Plays … Read the full story on GreenMedInfo.

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Health and Wellness Headlines for May 5

Bromelain a potential bioactive compound: A comprehensive overview.

Story from GreenMedInfo. Originally posted on May 4, 2021, 10:04 pm.

PMID:  Life (Basel). 2021 Apr 6 ;11(4). Epub 2021 Apr 6. PMID: 33917319 Abstract Title:  Bromelain a Potential Bioactive Compound: A Compr… Read the full story on GreenMedInfo.

Protective effect of bromelain on corrosive burns.

Story from GreenMedInfo. Originally posted on May 4, 2021, 9:53 pm.

PMID:  Burns. 2020 Dec 10. Epub 2020 Dec 10. PMID: 33934907 Abstract Title:  Protective effect of bromelain on corrosive burn in rats. Abs… Read the full story on GreenMedInfo.

This provides evidence that glyphosate could be a possible driver of antibiotic resistance in countries where this herbicide is widely used.

Story from GreenMedInfo. Originally posted on May 4, 2021, 6:13 pm.

PMID:  J Antimicrob Chemother. 2021 Apr 24. Epub 2021 Apr 24. PMID: 33893490 Abstract Title:  Role of glyphosate in the emergence of antim… Read the full story on GreenMedInfo.

Honey protects against chronic unpredictable mild stress induced- intestinal barrier disintegration and hepatic inflammation.

Story from GreenMedInfo. Originally posted on May 4, 2021, 3:59 pm.

PMID:  Mol Biol Rep. 2020 Nov ;47(11):8475-8484. Epub 2020 Oct 12. PMID: 33047241 Abstract Title:  Honey protects against chronic unpredic… Read the full story on GreenMedInfo.

Prophylactic treatment with propolis may be useful for protection against food allergic reactions in sensitive individuals.

Story from GreenMedInfo. Originally posted on May 4, 2021, 3:56 pm.

PMID:  Allergol Int. 2020 Dec 2. Epub 2020 Dec 2. PMID: 33279402 Abstract Title:  Propolis suppresses cytokine production in activated bas… Read the full story on GreenMedInfo.

Safranal protects against ischemia-induced PC12 cell injury through inhibiting oxidative stress and apoptosis.

Story from GreenMedInfo. Originally posted on May 4, 2021, 3:36 pm.

PMID:  Naunyn Schmiedebergs Arch Pharmacol. 2021 04 ;394(4):707-716. Epub 2020 Oct 31. PMID: 33128592 Abstract Title:  Safranal protects a… Read the full story on GreenMedInfo.

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Bloating, Belching, Gassy…the Fix

Microphone and computer; the blood sugar rollercoaster.
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Spore-based probiotics are becoming more popular, and for good reason. Research has shown promising results using spore-based probiotics to help promote a healthy gut, especially in conditions like SIBO and leaky gut syndrome. Although they are becoming more popular, many people don’t know what the difference is between spore-based probiotics, regular probiotics, and probiotic yeasts. For this week’s episode, “Bloating, Belching, Gassy…the Fix”, we have a special guest that will explain to us the differences between different types of probiotics, and how they may be beneficial in the management of different health conditions.

Products Mentioned in Today’s Show

SBI Spore – Probiotics have been extensively studied and are characterized as having broad GI and immune benefits. Bacillus spores remain dormant in harsh environments until they reach more favorable environments like the human gastrointestinal tract. The combination of specific strains, particularly Bacillus coagulans, Bacillus clausii, and Bacillus subtilis, may help relieve symptoms for common GI complaints and reinforce healthy gut function.

Saccharomyces Boulardii – Saccharomyces boulardii is a nonpathogenic, transient yeast long used to support normal bowel transit time.† It is a hardy, acid-resistant, temperature tolerant microorganism that is not affected by antibacterial agents. S. boulardii is genetically and functionally distinct from brewer’s yeast (S. cerevisiae) and different from pathogenic Candida species.

SBI Support – SBI Support is a purified, dairy-free source of immunoglobulin G (IgG). Pure IgG helps to maintain a healthy intestinal immune system by binding a broad range of microbes and toxins within the gut lumen.

You can also listen to Bloating, Belching, Gassy…the Fix on our YouTube channel here.

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Chasing Health at the Eleventh Hour

Microphone and computer; the blood sugar rollercoaster.
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Many people wait until they develop a serious health condition to start taking better care of themselves, but prevention is often better and easier than treating a condition that has already developed. Eating a varied diet, avoiding gluten, dairy, and other inflammatory foods, getting exercise and sunshine, staying hydrated and getting enough sleep are great ways to help support your body. In this week’s show we have a special guest who discusses his own health journey, and why it’s better to start your health journey early in life instead of chasing health at the eleventh hour.

Products Mentioned in Today’s Show

Methyl Supreme – Vitamins B2, B6, B12, and folate are provided in active, coenzyme forms for maximal bioavailability and function. The ingredients in Methyl Supreme work together to synergistically support methylation processes and help maintain normal homocysteine metabolism.†

Active Mega Multi II – Comprehensive, hypo-allergenic, multivitamin and mineral blend. As a complete multivitamin, it provides high-quality nutrients to build a healthy micronutrient reserve. USP* B vitamins support energy production and folate (as Quatrefolic™ – 100% 5-MTHF), the biologically active form of folic acid, improves methylation. Albion® TRAACS® chelated mineral complexes enhance bioavailability. Active Mega Multi II also contains the synergistic blend of vitamin K2 (as MK-7) and D3 which are critical for supporting bone strength and cardiovascular health.

Multi-Element Buffered C – Vitamin C is important for immune function and antioxidant protection, as well as collagen and connective tissue production.† Multi-Element Buffered C adds calcium, magnesium, and potassium to ascorbic acid to create a buffered product that is gentle on the stomach. This formulation includes zinc, manganese, and copper in well-utilized forms. Quercetin, a powerful bioflavonoid, and reduced L-glutathione, an antioxidant, are included to potentiate the function of vitamin C.†

You can also listen to Chasing Health at the Eleventh Hour on our YouTube channel here.

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Staying Balanced During Perimenopause: Five Steps for Success

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

Thankfully it doesn’t have to be that way.

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

How to Recognize Perimenopause

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

Know What to Expect

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

This Phase Can Last Years

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

Signs You May Be in Perimenopause

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

  • Changes in menstruation, which could include changes in timing (both more frequent or less frequent) and periods that are suddenly much heavier
  • Unexplained weight gain, particularly around the midsection
  • Depression
  • Brain fog
  • Hot flashes
  • Tender breasts
  • Anxiety and panic attacks
  • Restless legs
  • Insomnia and difficulty staying asleep
  • Irritability
  • Changes in libido
  • Vaginal dryness
  • Acne (as if wrinkles weren’t enough to worry about)

5 Ways to Find Balance During Perimenopause

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

1 – Aim for a Good Night’s Sleep

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

How You Can Strengthen Your Bedtime Routine

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

  • Avoid using electronic devices at least one hour before bedtime.
  • Avoid caffeine, large meals, and vigorous exercise in the evening.
  • Build a predictable wind-down routine into your evenings.
  • Keep your bedroom temperature on the cooler side for better sleep.
  • Avoid synthetic materials in bedding and sleepwear in favor of natural fabrics like cotton or linen.

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

2 – Address Your Stress

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

Find Out What Works Best for You

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

3 – Get Moving

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

Consider Reducing the Intensity

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

4 – Eat a Hormone-Supportive Diet

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

Protein

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

Fiber

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

Fat

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

5 – Manage your Blood Sugar and Insulin Levels

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

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

If you are looking for extra support or experiencing hormonal issues and would like to dive deeper into what’s going on and the best natural course of action give us a call. As integrative doctor’s we can help guide you in this transition in a healthy and holistic way.

Sources

Fiona C Baker, Massimiliano de Zambotti,Ian M Colrain,Bei Bei. Sleep problems during the menopausal transition: prevalence, impact, and management challenges. Nat Sci Sleep. 2018 Feb 9;10:73-95. doi: 10.2147/NSS.S125807. eCollection 2018.

M Karasek. Melatonin, human aging, and age-related diseases. Exp Gerontol. Nov-Dec 2004;39(11-12):1723-9. doi: 10.1016/j.exger.2004.04.012.

James Carmody, Ph.D., Associate Professor of Medicine, Sybil Crawford, Ph.D., Professor of Medicine, Elena Salmoirago-Blotcher, M.D., Doctoral Fellow, et al. Mindfulness Training for Coping with Hot Flashes: Results of a Randomized Trial. Menopause. 2011 Jun; 18(6): 611–620. doi: 10.1097/gme.0b013e318204a05c

Nancy Fugate Woods, PhD, RN, FAAN, Ellen Sullivan Mitchell, PhD, and Kathleen Smith-DiJulio, PhD, RN. Cortisol Levels during the Menopausal Transition and Early Postmenopause: Observations from the Seattle Midlife Women’s Health Study. Menopause 2009 Jul–Aug; 16(4): 708–718. doi: 10.1097/gme.0b013e318198d6b2

The North American Menopause Society. The role of calcium in peri-and postmenopausal women: consensus opinion of The North American Menopause Society. Menopause. Summer 2001;8(2):84-95. doi: 10.1097/00042192-200103000-00003.

Diana Carter, MBBS. DEPRESSION AND EMOTIONAL ASPECTS OF THE MENOPAUSE – BCMJ, vol. 43 , No. 8 , October 2001 , Pages 463-466.

Marlene P. Freeman, MD,1 Joseph R. Hibbeln, MD,2 Michael Silver, MS et al

Marlene P. Freeman, MD,1 Joseph R. Hibbeln, MD,2 Michael Silver, MS et al. Omega-3 fatty acids for major depressive disorder associated with the menopausal transition: a preliminary open trial. Menopause. 2011 Mar; 18(3): 279–284. doi: 10.1097/gme.0b013e3181f2ea2e

Rebecca C Thurston 1, Samar R El Khoudary et al. Vasomotor symptoms and insulin resistance in the study of women’s health across the nation. J Clin Endocrinol Metab. 2012 Oct;97(10):3487-94. doi: 10.1210/jc.2012-1410. Epub 2012 Jul 31.

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Natural Support for Seasonal Allergies

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

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

An Unusual Year for Allergies

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

The sneakiness of seasonal allergies

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

  • A runny nose
  • Watery eyes
  • Coughing
  • Wheezing
  • Headaches
  • Post-nasal drip
  • Shortness of breath
  • Reduced sense of taste or smell

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

Invisible Spring Pollen

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

Regional Variations

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

Changing Times

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

5 Steps to Help Reduce Seasonal Allergy Symptoms

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

1 – Reduce Stress

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

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

2 – Keep Indoor Pollen Under Control

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

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

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

3 – Reduce Other Airborne Irritants

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

4 – Eat Antihistamine Superfoods

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

Omega 3 Essential Fatty Acids

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

Pineapple and Papaya

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

Spices

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

5 – Consider Nutritional Supplements

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

Vitamin D

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

Herbal Remedies

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

Antioxidants

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

If you’re struggling to get seasonal allergies under control, give us a call. An Integrative Medicine practitioner can run lab tests to gain specific information on your allergies. Together, we can create a customized plan that will give you peace of mind as we move into spring and summer.

Research:

Amber M. Patterson, MD, Vedat O. Yildiz, MS, Maryanna D. Klatt, PhD, William B., Malarkey, MD. Perceived stress predicts allergy flares. August 08, 2013. DOI:https://doi.org/10.1016/j.anai.2013.07.013

Daphne Koinis-Mitchell, PhD,a Timothy Craig, DO,b Cynthia A. Esteban, MSN, MPH,a and Robert B. Klein, MDa. Sleep and allergic disease: A summary of the literature and future directions for research -, J Allergy Clin Immunol. 2012 Dec; 130(6): 1275–1281.

Published online 2012 Aug 3. doi: 10.1016/j.jaci.2012.06.026

C S Johnston 1, L J Martin, X Cai. Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis, Journal of the American College of Nutrition. 1992 Apr;11(2):172-6.

Viswanath P Kurup, Christy S Barrios. Immunomodulatory effects of curcumin in allergy. Food Res. Molecular Nutrition & Food Research. 2008 Sep;52(9):1031-9. doi: 10.1002/mnfr.200700293.

Yasuko Ishikawa, Tomoko Tokura, Nobuhiro Nakano, Mutsuko Hara, François Niyonsaba, Hiroko Ushio, Yuji Yamamoto, Tadahiro Tadokoro, Ko Okumura, Hideoki Ogawa. Inhibitory effect of honeybee-collected pollen on mast cell degranulation in vivo and in vitro, J Med Food. 2008 Mar;11(1):14-20. doi: 10.1089/jmf.2006.163.

Lewis H Ziska, PhD , Prof László Makra, PhD, Susan K Harry, AAS, Nicolas Bruffaerts, PhD, Marijke Hendrickx, PhD, Frances Coates, MS, et al. Temperature-related changes in airborne allergenic pollen abundance and seasonality across the northern hemisphere: a retrospective data analysis. The Lancet Planetary Health, VOLUME 3, ISSUE 3, E124-E131, MARCH 01, 2019.

Beda Muehleisen, MD, Richard L. Gallo, MD, PhD. Vitamin D in allergic disease: Shedding light on a complex problem. The Journal of Allergy and Clinical Immunology DOI:10.1016/j.jaci.2012.12.1562

Morteza Jafarinia, Mahnaz Sadat Hosseini, Neda kasiri, Niloofar Fazel, Farshid Fathi, Mazdak Ganjalikhani Hakemi & Nahid Eskandari. Quercetin with the potential effect on allergic diseases. Allergy, Asthma & Clinical Immunology. 16, Article number: 36 (2020) May 2020

Hooman Mirzakhani, MD,1,2 Amal Al-Garawi, PhD, MMSc,1,2 Scott T. Weiss, MD, MS,1,2,4 and Augusto A. Litonjua, MD, MPH. Vitamin D and the development of allergic disease: how important is it? Clin Exp Allergy. 2015 Jan; 45(1): 114–125.

Statistics Canada. Health Fact Sheets – Chronic Conditions, 2017. Release date: November 14, 2018

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Is SIBO Driving Your IBS and Weight Gain?

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Small intestinal bacterial overgrowth, or SIBO, is a relatively common condition, and is believed by many experts to be one of the most common causes of irritable bowel syndrome (IBS). It has also been shown to contribute to weight gain. There are many things that can contribute to the development of SIBO such as poor digestion, chronic constipation, imbalanced gut bacteria, low stomach acid, poor diet, etc. Fortunately, there are some things you can do to help support your gut such as certain supplements, different types of probiotics, having regular bowel movements, and several other things. In this week’s show, we’ll discuss if SIBO could be driving your IBS and weight gain, and some things you can do to help support your gut health.

Products Mentioned in Today’s Show

GI Support – Provides extensive support for the entire GI tract by addressing energy requirements of intestinal mucosa, structural composition of intestinal and colonic cells, microorganism balance, and production of protective intestinal mucus secretions.†

SBI Spore – Bacillus spores remain dormant in harsh environments until they reach more favorable environments like the human gastrointestinal tract. This combination of specific strains, particularly Bacillus coagulans, Bacillus clausii, and Bacillus subtilis, may help relieve symptoms for common GI complaints and reinforce healthy gut function.

Probio-Ease – This shelf-stable, 50 billion CFU formulation contains a blend of 7 select probiotic species with Sunfiber®, a low-FODMAP certified prebiotic. This formulation provides comprehensive microbiome, immune, and healthy inflammation support in one convenient capsule.†

You can also listen to Is SIBO Driving Your IBS and Weight Gain? on our YouTube channel here.

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How Does Gluten Affect the Thyroid?

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Gluten sensitivities are becoming more common, but most people don’t know if they have a sensitivity. Continuing to eat foods you are sensitive to can lead to a wide variety of problems, and it can even contribute to some serious thyroid conditions. When you have a gluten sensitivity, the body identifies the gluten particles as foreign bodies that need to be attacked. Unfortunately, the protein portion of gluten – called gliadin – looks similar to thyroid molecules, so the body may mistakenly attack parts of the thyroid, potentially leading to thyroid issues. In this week’s episode, we’ll go over how gluten affects the thyroid, and why it’s important to avoid it.

Products Mentioned in Today’s Show

Thyroid Essentials Plus – Thyroid Essentials Plus is designed to be an all-in-one thyroid support product that may benefit many thyroid conditions. In just one product, it is now possible for the clinician to provide botanical and nutritional enhancement of thyroid hormone production, peripheral conversion of T4 to T3, as well as receptor function and recognition of thyroid hormones.

SBI Spore – Probiotics have been extensively studied and are characterized as having broad GI and immune benefits. Probiotics are live organisms and must be shelf stable through the expiration date, so they can be precisely delivered to the intestinal tract to have maximum benefit. Bacillus spores remain dormant in harsh environments until they reach more favorable environments like the human gastrointestinal tract. The combination of specific strains, particularly Bacillus coagulans, Bacillus clausii, and Bacillus subtilis, relieve symptoms for common GI complaints and reinforce healthy gut function.

You can also listen to How Does Gluten Affect the Thyroid on our YouTube channel here.