Category: Health and Wellbeing

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Healthy Glowing Skin Starts from Within

Healthy, glowing, wrinkle, and blemish-free skin is something we take for granted when we’re young, but as we age, retaining that youthful glow becomes more challenging. This is partly the result of the natural aging process, and partly due to accumulated exposure to environmental toxins. Add in stressors like poor diet and gut health, dehydration, UV rays, dry and cold air, and skin becomes noticeably duller and more damaged over time. However, rejuvenating your skin doesn’t have to be expensive or rely on invasive procedures. Below are five steps to achieve healthy, glowing skin naturally…because beautiful skin starts from within!

Stay hydrated

Most people know to put moisturizer on dry skin, but it’s equally important to hydrate the skin from within. Staying adequately hydrated affects every cell in your body, including your skin. Studies show that drinking enough water improves skin density and improves blood flow to skin. Here are some quick tips on staying hydrated:

  • Drink enough throughout the day. Although adequate amounts vary by individual, aim for about two to three liters a day.
  • If you have trouble remembering to drink your water, invest in an eco-friendly stainless steel bottle so it’s always with you even on the go.
  • Don’t like the taste of water? Adding a bit of lemon juice can also help make water more palatable (plus it adds a little antioxidant boost!)
  • Stay hydrated with fruit and vegetables! Including foods with high water content like leafy greens, strawberries and cucumbers also contribute to skin health.

Protect your gut health and eat a nutrient dense diet

Good skin is also linked to your gut. Many conditions, including acne, psoriasis, and eczema, can be linked to bacterial imbalances in the microbiome. How does this work? In simple terms, hormones greatly impact your skin, and they are metabolized in your gut. So, when your gut can’t do its job, you’re at risk of hormonal imbalances. Balance is also important with relation to the microbiome, and an overabundance of “bad” bacteria increases inflammation throughout your body, particularly on your body’s largest organ – your skin.

Restoring healthy bacterial balance reduces inflammation and helps to regulate hormones. Focus on whole, natural foods, and eliminate processed foods, in particular, foods high in trans fat, sweets, and fried foods. Also, alcohol can wreak havoc on your gut and lead to dehydration. Too much vino is not your best plan for healthy glowing skin!

Top skin and gut healthy inclusions:

  • Foods high in omega-3 fatty acids like salmon, many kinds of nuts, and flax seeds. Omega-2 can help protect your skin from harmful UV rays. Healthy fats also contribute to smoother, more supple skin, according to research. 
  • Foods high in beta carotene, like sweet potatoes, carrots, and bell peppers, can help protect your skin from sun damage. Beta carotene is an antioxidant, which means it neutralizes damaging free radicals and reduces oxidative stress that leads to inflammation. Another carotenoid called lutein also contributes to skin health, and is found in brightly colored produce like broccoli and tomatoes. One interesting study of 800 women found women who ate a lot of green and yellow vegetables even had fewer wrinkles.
  • Foods high in vitamin C are associated with more youthful skin. It’s also needed to produce collagen, which is the protein that keeps your skin in good shape. Brightly colored fruits and vegetables, citrus fruits and leafy greens are full of beneficial vitamin C.
  • Be sure to also include probiotic-rich food and beverages like kefir, kombucha, tempeh, kimchi, and sauerkraut which add to the good bacteria that keep your microbiome in top shape.

Achieving a healthy gut starts with understanding your gut imbalances as well as removing food sensitivities, a common issue which can lead to further inflammation even when eating healthy foods. With proper functional testing we can determine what’s really going on in your gut and create a treatment plan unique to the needs of your body.  Ready to get to the root cause of your less than glowing and healthy skin? We can help!

Supplement with collagen

Collagen is an abundant protein found and made in the body. Repeated studies have found that collagen improves skin elasticity and reduces the appearance of wrinkles. As we age, our bodies naturally start to produce less collagen which becomes a major contributor to dry skin, loss of volume and wrinkles. Collagen can be sourced from animal products such as fish, chicken and beef bone broth, and can also be found in supplement form. Add collagen powder to your morning smoothie and never look back!

Gua Sha

This traditional chinese healing method uses a scraping tool on lubricated skin in certain fluid motions to help increase circulation. One study noted a decrease in blemishes after one week while another pilot study reported increased microcirculation to the areas treated. While not all “beauty treatments” deliver what they promise, the ancient technique of Gua Sha may be a healthy add on to your skin regimen!

Facial acupuncture

An easier, typically much cheaper alternative to injections, facial acupuncture offers a myriad of benefits with minimal side effects. It’s thought that acupuncture can improve circulation and stimulate collagen production, resulting in a brighter complexion and smoother skin. And, by improving circulation and detoxifying, acupuncture is also an effective treatment for acne, psoriasis, and eczema.

Create a skin-friendly lifestyle

Sleep and exercise both impact your skin. Moderate exercise increases blood flow and stimulates antioxidant production in a way that slows the aging process. The connection between skin health and sleep is not always apparent but there’s a reason we call it “beauty sleep.” Studies show that even one night of missed sleep can impact the quality of your skin.

Aim to get 7 – 8 hours of quality restful sleep each night and set aside time in your day for exercise to maintain youthful and glowing skin!

Start on the path to glowing skin the natural way, by addressing it from within. If you’d like to get started on a plan to look and feel your best, give us a call!

Sources:

Wipke-Tevis DD, Williams DA. Effect of oral hydration on skin microcirculation in healthy young and midlife and older adults. Wound Repair Regen. 2007 Mar-Apr;15(2):174-85. doi: 10.1111/j.1524-475X.2007.00202.x. PMID: 17352748.

Pilkington S.M., Rhodes L.E. (2010) Omega-3 Fatty Acids and Skin. In: Krutmann J., Humbert P. (eds) Nutrition for Healthy Skin. Springer, Berlin, Heidelberg. https://doi.org/10.1007/978-3-642-12264-4_9

Black HS, Rhodes LE. Potential Benefits of Omega-3 Fatty Acids in Non-Melanoma Skin Cancer. J Clin Med. 2016;5(2):23. Published 2016 Feb 4. doi:10.3390/jcm5020023

Nagata C, Nakamura K, Wada K, Oba S, Hayashi M, Takeda N, Yasuda K. Association of dietary fat, vegetables and antioxidant micronutrients with skin aging in Japanese women. Br J Nutr. 2010 May;103(10):1493-8. doi: 10.1017/S0007114509993461. Epub 2010 Jan 20. PMID: 20085665.

Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. doi: 10.1159/000351376. Epub 2013 Aug 14. PMID: 23949208.

Crane JD, MacNeil LG, Lally JS, Ford RJ, Bujak AL, Brar IK, Kemp BE, Raha S, Steinberg GR, Tarnopolsky MA. Exercise-stimulated interleukin-15 is controlled by AMPK and regulates skin metabolism and aging. Aging Cell. 2015 Aug;14(4):625-34. doi: 10.1111/acel.12341. Epub 2015 Apr 22. PMID: 25902870; PMCID: PMC4531076.

Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. doi: 10.1159/000351376. Epub 2013 Aug 14. PMID: 23949208.

Crane JD, MacNeil LG, Lally JS, Ford RJ, Bujak AL, Brar IK, Kemp BE, Raha S, Steinberg GR, Tarnopolsky MA. Exercise-stimulated interleukin-15 is controlled by AMPK and regulates skin metabolism and aging. Aging Cell. 2015 Aug;14(4):625-34. doi: 10.1111/acel.12341. Epub 2015 Apr 22. PMID: 25902870; PMCID: PMC4531076.

Tina Sundelin, MSc, Mats Lekander, PhD, Göran Kecklund, PhD, Eus J. W. Van Someren, PhD, Andreas Olsson, PhD, John Axelsson, PhD, Cues of Fatigue: Effects of Sleep Deprivation on Facial Appearance, Sleep, Volume 36, Issue 9, 1 September 2013, Pages 1355–1360, https://doi.org/10.5665/sleep.2964

Lam CT, Tse SH, Chan ST, Tam JK, Yuen JW. A survey on the prevalence and utilization characteristics of gua sha in the Hong Kong community. Complement Ther Med. 2015 Feb;23(1):46-54. doi: 10.1016/j.ctim.2014.12.002. Epub 2014 Dec 31. PMID: 25637152.

Nielsen A, Knoblauch NT, Dobos GJ, Michalsen A, Kaptchuk TJ. The effect of Gua Sha treatment on the microcirculation of surface tissue: a pilot study in healthy subjects. Explore (NY). 2007 Sep-Oct;3(5):456-66. doi: 10.1016/j.explore.2007.06.001. PMID: 17905355.

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Top 10 Ways to Boost Your Metabolism

If weight loss and a healthier lifestyle are at the top of your list of New Year’s resolutions, you’re not alone. Many people start out the new year vowing to drop some pounds – but not all succeed. This may be due to an under functioning metabolism – the rate at which we burn calories for energy – which directly correlates to weight gain and loss. The good news is that scientists have made a lot of advancements in our knowledge regarding metabolism, and tapping into those discoveries can put you on the road to success. According to current research, you’ll be more successful if you have a concrete plan that centers around a proactive approach to adding healthy habits to improve your metabolism, not depriving yourself.

Key Terms for Understanding Metabolism

In simple terms, your metabolism refers to the number of calories your body burns for energy. We know that when the body is efficiently burning calories, it also maintains a healthy weight and body composition. Your resting metabolic rate (RMR) is a measurement of how many calories you burn while at rest, without adding in additional exercise. The thermic effect of food is a reference to the increase in metabolic rate (the rate at which your body burns calories) that occurs after ingestion of food. When you eat food, your body must expend some energy (calories) to digest, absorb, and store the nutrients in the food you’ve eaten.

Many factors influence your metabolism overall and this includes your age, body, composition, gender, and even the food you consume. Although we all tend to blame a slowing metabolism in middle age on growing older, new research shows that it’s not so much the aging process (although that does play a role), but the lifestyle changes we tend to make in late adulthood are to blame for midlife weight gain.

Signs Your Metabolism May Need a Boost

Our metabolism impacts more than just our weight. Several other body systems are also impacted including our hormones.

If you are experiencing the following, it may be a sign that your metabolism is not functioning optimally:

  • Tiredness and fatigue
  • Struggle to lose weight – despite exercise
  • Cold hands and feet
  • Thinning hair
  • Low libido
  • Irregular periods
  • Poor sleep
  • Bloating, constipation and more

So what can we do to help speed up our metabolism and once again become an efficient calorie-burning machine? Read on for 10 easily implemented lifestyle changes that can boost your metabolism and help you reach your resolution goals for 2022.

10 Healthy Ways to Boost Your Metabolism

1 – Give your body the calories it needs.

It may seem counter-intuitive, but calorie restriction can slow down your RMR. Think of it this way: Your body wants to make sure you have the energy you need. When it senses you might not have enough caloric intake to support basic energy requirements, it adapts by requiring fewer calories for survival. That’s a big reason why although crash diets may result in short-term weight loss, many people can’t sustain their new lower weight very long.

2 – Spice up your meals.

Certain spices have thermogenic effects which means they can switch on your body’s heat-production systems, boosting your metabolism as you eat them, and afterwards. Spicy foods can have a more pronounced thermogenic effect, so increasing consumption of spicier foods, including cayenne pepper, ginger, and turmeric, can impact your metabolism.

3 – Focus on B vitamins.

The B vitamins serve many functions in the body, one of which is to help your body metabolize food, so it’s essential to get enough. Good sources of B vitamins include fruit and vegetables, such as bananas, spinach and peas, whole grains, legumes, eggs, and lean meats. Note that vitamin B12 is mostly available through animal sources, so vegans and vegetarians may want to investigate supplements. Proper testing and speaking with a natural healthcare practitioner can help determine if you have any nutrient deficiencies.

4 – Choose whole foods and plenty of protein.

Heavily processed and overly sweetened foods and beverages create an inflammatory response in the body that slows digestion, increases the production of harmful free radicals, raises insulin resistance, and ultimately slows your metabolism. Instead of processed foods, choose foods as close to their natural state as possible. In particular, quality sources of protein are important. The thermogenic effect of consuming protein is higher than that of carbohydrates or fat, and protein helps prevent muscle loss if losing weight.

5 – Add resistance training to your workout routine.

Because muscle is more metabolically active than fat, increasing the amount of muscle on your frame will raise your resting metabolic rate. A resistance training workout can also create an “afterburn” effect, in which you continue to burn a greater number of calories after the workout is over.

6 – Stay hydrated and choose your beverages wisely.

Making careful choices about what you drink can help keep your metabolism in check. Staying hydrated with water is important for maintaining a well functioning metabolism, as even mild dehydration may slow metabolism down. Some studies show that green and oolong tea consumption can boost your metabolic rate by as much as 5%. Coffee also has a similar thermogenic effect shortly after consumption.

7 – Get enough sleep.

Sleep has a surprisingly big impact on your metabolism, considering you’re not active when you’re asleep! Your body will find ways to conserve energy if you’re tired, and studies confirm that your RMR decreases after a night of inadequate sleep. Plus, when you’re tired, you’re more likely to make poor food choices, in part because sleep helps maintain a balance between the hunger hormone, ghrelin, and the fullness hormone, leptin.

8 – Reduce stress.

When you’re stressed, your body’s “fight or flight” response leads to increased production of the hormone cortisol. Once again, this is the body’s way of trying to conserve energy in stressful times, and, as a result, cortisol can lead to an increase of appetite. Insulin secretion also increases with higher cortisol levels. This made sense centuries ago, when resources were often scarce during times of stress, but in today’s world of modern conveniences, it often leads to weight gain. Of course, reducing stress isn’t always easy, but stress-reduction strategies like moderate exercise and meditation have proven results.

9 – Build in incidental movement to your days.

Moving more doesn’t have to mean formal workouts at the gym. Simply adding more incidental movement throughout the day improves your metabolism. Whether you’re cleaning your house, parking a bit further away from the store, using a standing desk at work, or taking the stairs instead of an elevator, you’re helping your metabolism in a way that fits with your daily life. Even fidgeting more can help improve your non-exercise activity thermogenesis (NEAT), which is the number of calories you burn aside from formal workouts. NEAT tends to slow down with age – we move less in regular life as we get older – so make a conscious effort to keep this on your radar as you age.

10 – Keeping a regular schedule for meals.

Skipping meals might seem like a good weight loss strategy, but ultimately, your body likes a regular schedule. As with low-calorie diets, skipping meals can trigger your body to conserve energy, which ultimately slows your metabolism.

Implement these healthy lifestyle changes and take control of your metabolism today! If you’d like some help finding the perfect balance for your unique needs with tailored recommendations, we’re here to help.

Sources:

Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014;11(1):53. Published 2014 Nov 19. doi:10.1186/1743-7075-11-53

Hursel R, Westerterp-Plantenga MS. Thermogenic ingredients and body weight regulation. Int J Obes (Lond). 2010 Apr;34(4):659-69. doi: 10.1038/ijo.2009.299. Epub 2010 Feb 9. PMID: 20142827

Dulloo AG, Geissler CA, Horton T, Collins A, Miller DS. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. Am J Clin Nutr. 1989 Jan;49(1):44-50. doi: 10.1093/ajcn/49.1.44. PMID: 2912010.

Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec;88(12):6015-9. doi: 10.1210/jc.2003-030780. PMID: 14671205.

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.

Kiecolt-Glaser JK, Habash DL, Fagundes CP, et al. Daily stressors, past depression, and metabolic responses to high-fat meals: a novel path to obesity. Biol Psychiatry. 2015;77(7):653-660. doi:10.1016/j.biopsych.2014.05.018

Van Pelt RE, Jones PP, Davy KP, Desouza CA, Tanaka H, Davy BM, Seals DR. Regular exercise and the age-related decline in resting metabolic rate in women. J Clin Endocrinol Metab. 1997 Oct;82(10):3208-12. doi: 10.1210/jcem.82.10.4268. PMID: 9329340

Yamamoto R, Tomi R, Shinzawa M, et al. Associations of Skipping Breakfast, Lunch, and Dinner with Weight Gain and Overweight/Obesity in University Students: A Retrospective Cohort Study. Nutrients. 2021;13(1):271. Published 2021 Jan 19. doi:10.3390/nu13010271

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Heartburn and GERD: Get Right to The Cause and Feel Better

Heartburn and GERD can be extremely frustrating to deal with. Both are painful and debilitating, and always carry some anxiety since the symptoms can resemble a cardiac event. To further complicate matters, many traditional “cures” carry their own serious risks to health – and they can actually make things worse!

But rest easy. We’ve got your back. Keep reading to learn how to end heartburn and GERD the natural way

What Is Heartburn And GERD?

Despite its name, heartburn has nothing to do with your heart, but it certainly feels like it sometimes. The prime symptom of heartburn is a burning pain in the chest that typically starts after eating or drinking, and worsens when you lie down. It can also be accompanied by an unpleasant taste in your mouth and difficulty swallowing. Heartburn is caused by acid reflux, which happens when acid from your stomach flows into your esophagus. The resulting pain is because the lining of the esophagus is far more sensitive than your stomach lining. When acid reflux becomes a chronic condition, it’s called gastroesophageal reflux disease (GERD).

In addition to the uncomfortable and worrisome symptoms, GERD and heartburn can have serious health consequences, including an increased risk of esophageal cancer and esophagitis. There is also a correlation between GERD and irritable bowel syndrome (IBS) – more on that below.

Note: If you have severe chest pain and other signs of a heart attack, like arm or jaw pain or shortness of breath, get immediate medical help. It’s always better to be safe than sorry.

The Root Causes Of Heartburn And GERD

Given the definitions above, it would be easy to assume the cause of heartburn and GERD is an excess stomach acid. However, these contradictory stats suggest otherwise.

  • Heartburn and GERD are increasingly common with age.
  • We produce less stomach acid as we age.

However, the typical approach to addressing heartburn and GERD is to slow the production of stomach acid. No wonder those treatments are often ineffective – they don’t address the root cause, and only mask the symptoms – temporarily!

In fact, they can make a bad situation worse. Over-the-counter antacids such as Tums or Maalox can cause constipation, for example. Other treatments such as proton pump inhibitors can impact the balance of bacteria in your gut, with far-reaching effects, with long-term use.

So, what causes heartburn and GERD? It’s helpful to take a step back. Because the esophagus is sensitive, any amount of acid can be harmful. That’s why the lower esophageal valve (LES) acts as a one-way “gate” that allows food and liquids to go into the stomach, but that keeps stomach acid from escaping into the esophagus. With this in mind, it makes sense that the root cause isn’t necessarily an excess of acid that must be somehow stopped, but a malfunction of the LES.

Several things can cause the LES to perform ineffectively, including:

  • Overeating
  • Obesity
  • Lying down after eating
  • Bending over with a full stomach

Most people with heartburn and GERD notice the impact of those things on their symptoms, and it certainly makes sense that abdominal pressure would cause the stomach contents to travel backwards into the esophagus. However, a vital element is often missing – the role of gut bacteria. Research shows that a bacterial imbalance in the intestine produces enough gas to create the same kind of pressure as the factors above, which pushes stomach acid into the esophagus. The role of bacteria also explains the correlation between GERD and IBS, since IBS is also the result of gut bacteria imbalances.

This bacterial overgrowth is triggered by maldigestion of carbohydrates. Somewhat ironically, reduced stomach acid contributes to further bacterial overgrowth. The resulting gas leads to a malfunction of the LES, so acid escapes the stomach into the esophagus.

This dynamic highlights the difficulties with proton pump inhibitors as a treatment for GERD. If they create bacterial overgrowth, ultimately, they contribute to an increase, not a decrease, in GERD.In other words, the treatment only makes the disease worse in the long run.

Stop GERD And Heartburn By Addressing The True Cause

As mentioned, many conventional treatments can make matters worse and act as a band-aid solution at best. A better approach is to get to the root of the problem: bacterial overgrowth caused in part by a shortage of stomach acid. The following steps may help.

1 – Aim for a diet that prevents bacteria overgrowth and protects stomach acid

The food you consume plays a big role in your bacteria balance. Some studies have found that a low-carb diet slows the growth of “bad” bacteria in the gut, and consequently reduces symptoms. Some strategies include:

  • Focus on complex carbohydrates like sweet potatoes and oats when you do eat carbs.
  • Avoid overly processed foods marketed as “low carb”
  • Eliminate artificial sweeteners and reduce fructose consumption.
  • Avoid foods extremely high in fiber, as they can contribute to increased gas
  • Follow a low FODMAP diet. FODMAPs are a type of carb that some people can’t digest efficiently.

2 – Restore a healthy level of stomach acid

Testing your stomach acid levels is a good first step – a natural health practitioner can help with that! From there, we can work together to increase acid production if necessary. Some ways to increase stomach acid production include:

  • Tiny doses of bitter herbs, including dandelion root, ginger, gentian root, ginger, milk thistle, and carraway.
  • Apple cider vinegar, lemon juice, and unpasteurized honey.
  • Hydrochloric acid supplements. (These are best used under supervision as it takes some testing to get the right dose.)    
  • Lifestyle changes such as avoiding drinking too much water with meals, which can dilute stomach acid.

3 – Restore beneficial gut bacteria and gut lining

The end goal is to bring bacterial balance back to your digestive system. Probiotic supplements can help restore good bacteria, but fermented foods and drinks are an even better option since they contain other beneficial nutrients. That includes items like kefir, yogurt, kimchi, sauerkraut, tempeh and kombucha (but be aware of the sugar content in your kombucha!)

It’s also important to protect the lining of your stomach. Certain medications like steroids, aspirin and ibuprofen can irritate the gut lining. Stress can also damage your stomach lining, so stress reduction strategies are always a good idea.

Don’t let the pain of heartburn and GERD hold you back, call us if you want to get to the root cause. Together, we can create a tailored plan to end the discomfort of heartburn and GERD for good.

Sources:

Greenwald DA. Aging, the gastrointestinal tract, and risk of acid-related disease. Am J Med. 2004 Sep 6;117 Suppl 5A:8S-13S. doi: 10.1016/j.amjmed.2004.07.019. PMID: 15478847.

Krasinski SD, Russell RM, Samloff IM, Jacob RA, Dallal GE, McGandy RB, Hartz SC. Fundic atrophic gastritis in an elderly population. Effect on hemoglobin and several serum nutritional indicators. J Am Geriatr Soc. 1986 Nov;34(11):800-6. doi: 10.1111/j.1532-5415.1986.tb03985.x. PMID: 3771980.

Jaynes M, Kumar AB. The risks of long-term use of proton pump inhibitors: a critical review. Ther Adv Drug Saf. 2018;10:2042098618809927. Published 2018 Nov 19. doi:10.1177/2042098618809927

Mayo Clinic, Proton Pump Inhibitors Decrease Diversity in Gut Microbiome, Increase Risk for Complications

Seto, Charlie & Jeraldo, Patricio & Orenstein, Robert & Chia, Nicholas & DiBaise, John. (2014). Prolonged use of a proton pump inhibitor reduces microbial diversity: Implications for Clostridium difficile susceptibility. Microbiome. 2. 42. 10.1186/2049-2618-2-42.

Piche T, des Varannes SB, Sacher-Huvelin S, Holst JJ, Cuber JC, Galmiche JP. Colonic fermentation influences lower esophageal sphincter function in gastroesophageal reflux disease. Gastroenterology. 2003 Apr;124(4):894-902. doi:10.1053/gast.2003.50159

Pimentel, Mark M.D., F.R.C.P.C; Rossi, Federico M.D.; Chow, Evelyn J. B.A.; Ofman, Joshua M.D., M.P.H.; Fullerton, Steven M.D.; Hassard, Phillip M.D., F.R.C.P.C; Lin, Henry C. M.D. Increased Prevalence of Irritable Bowel Syndrome in Patients With Gastroesophageal Reflux, Journal of Clinical Gastroenterology: March 2002 – Volume 34 – Issue 3 – p 221-224

Yancy WS Jr, Provenzale D, Westman EC. Improvement of gastroesophageal reflux disease after initiation of a low-carbohydrate diet: five brief case reports. Altern Ther Health Med. 2001 Nov-Dec;7(6):120, 116-9. PMID: 11712463.

Barrett JS, Canale KE, Gearry RB, Irving PM, Gibson PR. Probiotic effects on intestinal fermentation patterns in patients with irritable bowel syndrome. World J Gastroenterol. 2008 Aug 28;14(32):5020-4. doi: 10.3748/wjg.14.5020. PMID: 18763284; PMCID: PMC2742929.

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Have a Healthy, Happy Holiday Season This Year

‘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 our 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 fiber 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 savor 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 colored 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 fiber. 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

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Your Liver is Vital to Your Health: Here’s How to Support It

Your liver is the largest organ in your body, and it plays a vital role in your overall health. Many people assume liver problems only develop in people with alcohol dependencies, but the incidence of liver problems like nonalcoholic fatty liver disease (NAFLD) is rising rapidly, particularly among younger people. Alarmingly, up to 30% of the population in North America and Europe are affected by a fatty liver. It’s important not to neglect your liver health, because it performs many important functions in your body – over 500 bodily processes involve your liver!

Primary Functions of The Liver

On the surface, the liver’s job sounds straightforward. The digestive system delivers blood to the liver through the portal vein. Once that blood arrives, cells in your liver called hepatocytes act as a filtration system to remove toxins and create energy. The detoxification process helps your body rid itself of harmful substances like excess hormones, harmful food additives, and environmental pollutants. Behind that simple explanation, however, lies a complex network of processes that include:

  • Producing gamma globulin, which is essential for immunity
  • Manufacturing hormones
  • Creating the proteins necessary for blood clotting
  • Producing cholesterol
  • Regulating blood sugar
  • Metabolizing carbohydrates, fat, and protein to deliver energy
  • Storing vitamins and minerals, and releasing them as needed
  • Filtering toxins
  • Breaking down waste products and delivering them back to the digestive system for elimination
  • Producing bile to break down fat

With so many functions in its wheelhouse, it’s not surprising that liver problems can have a deep impact on your health. One of the most common is NAFLD, in which fatty tissues build up in your liver. Left untreated, this can develop into cirrhosis and even liver cancer.

Warning Signs of a Sluggish Liver

One of the most common and debilitating symptoms of liver problems is overwhelming, unexplained fatigue. One study found that patients with a fatty liver frequently experience extreme fatigue during the day no matter how much they slept the previous night. Pain in the upper right quadrant of the abdomen is another symptom. Other possible indicators of liver problems include:

  • Swelling in the stomach and legs
  • Mysterious rashes
  • Jaundice, or a yellowing of the skin and the eyes
  • Muscle aches
  • Mood swings
  • Headaches
  • Fuzzy thinking
  • Hormonal imbalances leading to problems like severe PMS and low libido

6 Ways to Support Liver Health

The good news is that your liver is amazingly resilient. It’s one of the few organs that can regenerate under the right conditions, so healthy lifestyle changes can go a long way to restoring liver health. Below are some strategies to support your liver.

1.         A liver-friendly diet. Focus on a well-rounded, whole foods diet. The “Mediterranean Diet” with its emphasis on fresh produce, seafood, and healthy fats is often recommended for liver health.

Because of the tight interconnection between your liver and your digestive system, maintaining healthy gut health is important. High-fiber complex carbohydrates like beans and oatmeal have been proven effective in fighting NAFLD, as have leafy green vegetables like spinach.

At the same time, reduce or eliminate processed sugar and white flour intake. These foods not only lead to weight gain, but they can also raise your blood sugar, which taxes your liver. Similarly, choose unsaturated fats like olive oil over saturated fats like butter, as saturated fats increase the amount of fat in your liver.

2.         Exercise. One of the biggest risk factors for NAFLD is being obese, so steps towards weight management are important. Work with a healthcare provider to determine the safest, most sustainable approach for you. A sedentary lifestyle is also linked to a higher prevalence of NAFLD, and it’s important to note that this risk is separate from the obesity risk – even people within a healthy weight range are at risk if they’re not moving enough. Exercise also stimulates another powerful detoxification process: sweating!

3.         Eliminate alcohol and cigarettes While NAFLD is different from liver disease caused by excessive alcohol, it’s still wise to give your liver a break. A liver that is already sluggish is more vulnerable to damage from alcohol than a healthy liver.

4.         Stay hydrated. Water is an important part of the liver’s detoxifying mechanisms and helps to dissolve fat and fiber.

5.         Supplement wisely. A number of supplements can bolster liver health, including:

  • Turmeric: The curcumin in turmeric has been found to reduce fat in the liver.
  • Garlic: Studies have linked garlic to lower liver fat, triglycerides and LDL cholesterol.
  • Ginger: The anti-inflammatory properties of ginger reduce inflammation in the liver.
  • Ginseng: Although ginseng has been shown to improve liver function, it can also interact with some medications and damage the liver, so always use under supervision of a healthcare practitioner.
  • Licorice. Chinese medicine has used licorice root to treat liver ailments for centuries.
  • Milk thistle: As a powerful antioxidant, milk thistle may help reduce liver inflammation.    

6.         Detoxify your environment. Pesticides, fungicides, household cleaners, food additives, pollution… your liver faces a lot of toxins every day. Although it’s difficult to eliminate many environmental toxins, try to make conscious choices about the things that you surround yourself with, including toiletries, cleaning products, and household items. That includes things that affect your psychological health – studies have linked excess stress with liver disease.

If you’d like to learn more about protecting your liver, we can help you put together a workable plan!

Sources:

Nonalcoholic fatty liver disease in adolescents and young adults: The next frontier in the epidemic, Iliana Doycheva,Kymberly D. Watt,Naim Alkhouri, First published: 19 January 2017 https://doi.org/10.1002/hep.29068

Lonardo A, Nascimbeni F, Maurantonio M, Marrazzo A, Rinaldi L, Adinolfi LE. Nonalcoholic fatty liver disease: Evolving paradigms. World J Gastroenterol. 2017 Sep 28;23(36):6571-6592. doi: 10.3748/wjg.v23.i36.6571. PMID: 29085206; PMCID: PMC5643282

Newton JL, Jones DE, Henderson E, Kane L, Wilton K, Burt AD, Day CP. Fatigue in non-alcoholic fatty liver disease (NAFLD) is significant and associates with inactivity and excessive daytime sleepiness but not with liver disease severity or insulin resistance. Gut. 2008 Jun;57(6):807-13. doi: 10.1136/gut.2007.139303. Epub 2008 Feb 12. PMID: 18270241.

Mokhtari E, Farhadnejad H, Salehi-Sahlabadi A, et al. Spinach consumption and nonalcoholic fatty liver disease among adults: a case-control study. BMC Gastroenterol. 2021;21(1):196. Published 2021 May 1. doi:10.1186/s12876-021-01784-8

Bahrami, A., Teymoori, F., Eslamparast, T. et al. Legume intake and risk of nonalcoholic fatty liver disease. Indian J Gastroenterol 38, 55–60 (2019). https://doi.org/10.1007/s12664-019-00937-8

Anania C, Perla FM, Olivero F, Pacifico L, Chiesa C. Mediterranean diet and nonalcoholic fatty liver disease. World J Gastroenterol. 2018;24(19):2083-2094. doi:10.3748/wjg.v24.i19.2083

van der Windt DJ, Sud V, Zhang H, Tsung A, Huang H. The Effects of Physical Exercise on Fatty Liver Disease. Gene Expr. 2018;18(2):89-101. doi:10.3727/105221617X15124844266408

Rahmani S, Asgary S, Askari G, Keshvari M, Hatamipour M, Feizi A, Sahebkar A. Treatment of Non-alcoholic Fatty Liver Disease with Curcumin: A Randomized Placebo-controlled Trial. Phytother Res. 2016 Sep;30(9):1540-8. doi: 10.1002/ptr.5659. Epub 2016 Jun 8. PMID: 27270872.

Soleimani D, Paknahad Z, Rouhani MH. Therapeutic Effects of Garlic on Hepatic Steatosis in Nonalcoholic Fatty Liver Disease Patients: A Randomized Clinical Trial. Diabetes Metab Syndr Obes. 2020;13:2389-2397. Published 2020 Jul 7. doi:10.2147/DMSO.S254555

Murray MT. Glycyrrhiza glabra (Licorice). Textbook of Natural Medicine. 2020;641-647.e3. doi:10.1016/B978-0-323-43044-9.00085-6

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Dealing With Mold: Natural Solutions for You and Your Home

Many people assume they are safe from mold if they follow the basic rules of cleanliness, but the truth is that mold is more pervasive than most of us realize. In fact, many troubling symptoms can be traced back to hidden sources of mold. The good news is that many natural remedies and easy preventative measures exist.

Why Is Mold Problematic?

Mold is a type of fungus that thrives in moist conditions, both outside and inside. It is essential to the environment – in the outdoors! – because it breaks down things like dead leaves.

Mold is more problematic indoors, where it favors damp, dark places like basements or poorly ventilated bathrooms. It can also grow in wet carpet, on windowsills, or in drywall. Even dishwashers and washing machines can harbor mold! And anyone who has ever forgotten to empty a lunchbox or thermos may have had an unpleasant encounter with mold.

When mold is growing indoors, its presence is not just limited to visible patches. Mold produces tiny spores and volatile organic compounds (VOCs) that spread through the air. In other words, a room may look clean, but if there is a small patch of mold growing in, for example, a corner of a windowsill, people in the room may be breathing in mold spores and VOCs. Some people are sensitive to these spores, some preexisting conditions are exacerbated by it, and people have allergies to mold.

Symptoms Of Mold Exposure

The effects of mold on the body are often cumulative, meaning that they build up over repeated exposure. Some common symptoms include:

  • Headaches
  • Fatigue
  • Nosebleeds
  • Unexplained muscle aches
  • A runny nose
  • Sore throat
  • Coughing
  • Eye sensitivity
  • Watery eyes
  • Nausea
  • Changes in appetite
  • Night sweats
  • Unexplained skin rashes

These symptoms are more likely to appear in children, older people, or the immunocompromised. Roughly 5% of the population has allergic responses to mold, which can trigger respiratory symptoms like wheezing and sneezing. Alarmingly, mold exposure may also be linked with a higher rate of depression, although more research needs to be done in this area.

Long-term exposure to mold can produce more serious effects in young people. One study found that children exposed to mold in their early years performed lower in cognitive assessments. Another linked mold exposure to an increased risk of asthma in children.

Mold In Our Food

Nobody likes to see mold on their food, and in some instances, the effects on your health can be serious, particularly for people with mold allergies. Some food molds produce poisonous and even carcinogenic substances called mycotoxins. Fruits, vegetables, bread, and cheese are foods particularly prone to mold. If a soft food, such as bread or berries has spots of mold, throw out the entire thing, as it’s possible invisible spores have permeated the rest of it. Don’t sniff the mold before you toss it, since you could inhale mold spores. Just assume it doesn’t smell very good!

Tips For Preventing Mold Exposure

Keep an eye out for moisture

Mold needs moisture to grow, so the first step to keeping mold at bay is to identify any sources of water or moisture.

  • If you see mold in a room, look for water leaks immediately.
  • Always use the bathroom fan when showering or bathing.
  • Maintaining HVAC systems is essential.
  • Use a dehumidifier if moisture is a problem in an area where it’s hard to address, such as damp crawl spaces.
  • When in doubt, throw out. Mold grows rapidly and is often hard to see initially. If a household item like a damp rug has a bit of mold, replace the whole thing.

Non toxic cleaning solutions

Although household bleach can effectively kill mold, it carries health risks of its own and should be avoided. Here are some alternatives you can try:

  • Tea tree oil is an excellent alternative. Just mix two teaspoons with two cups of water, and spray on affected surfaces. Let it sit for at least an hour before wiping clean with a scrub brush.
  • Baking soda is another good, non-toxic choice – just add some to water and spray.
  • Undiluted white vinegar can also kill mold. It’s cost effective, non-toxic and don’t worry about the smell – eventually the vinegary smell fades.

Natural remedies for mold exposure

If you’ve been exposed to mold and are experiencing reactions, the obvious first step is to remove the mold, as outlined above. As your body restores itself, you can take some steps to help detoxify.

  • Raw garlic has natural antifungal properties. You can include fresh raw garlic or tablets, however, speak with a practitioner about any specific dosage for you.
  • Activated charcoal binds itself to toxins in mold to slow or stop its spread. Taken internally, activated charcoal tablets can help rid your body of mold trapped inside. Again, speak with a qualified practitioner to see if this supplement is right for you.
  • Chlorophyll not only has antifungal properties, it also protects our DNA from damage from toxins. Green leafy vegetables are an excellent source of chlorophyll, as are phytoplankton and spirulina.
  • A sugar-free diet inhibits the growth of fungus.

Mold is not the most pleasant topic. It can be disturbing to find some in your own home and even worse it can negatively affect your health without you knowing it if you can’t pinpoint the source.

Taking a proactive approach and doing all you can to prevent mold exposure can lessen the impact of mold on your health. If you’d like to learn more, give us a call, and let’s talk!

Sources:

Jedrychowski W, Maugeri U, Perera F, et al. Cognitive function of 6-year old children exposed to mold-contaminated homes in early postnatal period. Prospective birth cohort study in Poland. Physiol Behav. 2011;104(5):989-995. doi:10.1016/j.physbeh.2011.06.019

Oluwole, O., Kirychuk, S.P., Lawson, J.A., Karunanayake, C., Cockcroft, D.W., Willson, P.J., Senthilselvan, A. and Rennie, D.C. (2017), Indoor mold levels and current asthma among school-aged children in Saskatchewan, Canada. Indoor Air, 27: 311-319. https://doi.org/10.1111/ina.12304

US Department of Agriculture. Molds on Foods: Are They Dangerous?

Potera C. Molding a link to depression. Environ Health Perspect. 2007;115(11): A536. doi:10.1289/ehp.115-a536a

Hope J. A review of the mechanism of injury and treatment approaches for illness resulting from exposure to water-damaged buildings, mold, and mycotoxins. ScientificWorldJournal. 2013;2013:767482. Published 2013 Apr 18. doi:10.1155/2013/767482

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Build a Solid Foundation with Healthy Habits for a Healthy Brain

We tend not to think very much about our brain when we’re young. That might be a bit of a philosophical conundrum (can a brain think about itself?), but it also can carry unfortunate repercussions down the road. It’s important to build a strong foundation of brain health for better aging, both physically and mentally. As we age, the mind-body connection becomes even more pronounced, and our physical health profoundly impacts our mental health – and vice versa.

Although it’s often taken for granted, your brain plays a vital role in your quality of life. As the command control center of your nervous system, functions regulated by your brain include memory, moods, energy, and mobility. Each of these functions are complex and tightly interconnected. In fact, it’s difficult to define brain health, since so many different processes are involved.

Why is taking care of our brain health so important?

One thing is certain: As we age, risks to brain health increase. One in four adults will experience a stroke in their lifetime, every five years after the age of 65, risk of Alzheimer’s doubles and other neurological conditions go up.

Perhaps the most shocking statistic out of the CDC shows that 77.4 % of adults aged 45 – 65+ with at least 1 chronic disease show significant cognitive decline compared to just 22.6 % with no chronic disease (88.3 % being female)

However, there are many things we can do to protect our brain health. Although there is a genetic risk in Alzheimer’s, deterministic genes (genes that directly cause a disease, as opposed to risk genes which increase the risk) are tied to less than one percent of Alzheimer’s cases. By looking after our physical body before we experience problems, we can reduce our risk.

Let’s take a deep dive into some protective measures we can take for brain health.

Eat for brain health.

A diet high in antioxidants minimizes the oxidative damage that can lead to impaired cognitive functioning, particularly with regards to memory. Foods high in antioxidants include brightly colored produce, spices like turmeric and curry, and many beans. Many foods high in Vitamin C are antioxidants, and studies show a link between low intake of Vitamin C and the development of dementia. As well, choose foods high in omega-3 fatty acids whenever possible. Your brain cells contain the fatty acids DPA and EHA, and  a diet high in omega-3 fatty acids helps your brain build new cells. Good sources include nuts and seeds, fatty fish, and plant oils like flaxseed oil.

Coffee has also been linked to a reduced risk of stroke and Alzheimer’s, perhaps because of its antioxidant qualities. If you don’t like coffee, green tea may have even stronger brain-health benefits, in part because of its high levels of the amino acid L-theanine, which can trigger a relaxation response in the brain that balances the stimulating effects of caffeine.

To counteract oxidative stress and damage to the brain, avoid excess alcohol, sugar, and processed foods.

Keep your blood sugar in check.

High blood sugar is associated with an increased risk of cognitive impairment, even if a person doesn’t develop diabetes. You may start to hear Alzheimer’s being referred to as “Type 3 diabetes” more and more as research has shown clear links between insulin dysregulation and cognitive impairment leading to Alzheimer’s disease. A balanced diet, including fats and protein with each meal and eating plenty of fibre can help keep your blood sugar levels stable.

Control your blood pressure and exercise regularly.

Not only does high blood pressure increase the risk of stroke, it can also impair blood flow to the brain. This can raise the risk of vascular dementia. One study found that a 10-mmHg increase in systolic blood pressure raised the risk of cognitive problems by 9%. One way to improve blood pressure is to maintain a regular exercise routine. Numerous studies show a clear link between even modest exercise and improved metabolism in the parts of the brain responsible for learning and memory function as well.

Be cautious with medications.

Certain kinds of commonly prescribed medication can impair brain function, including many medications for anxiety, sleep problems and allergy symptoms. It’s always important to review the side effects of any medications with a healthcare practitioner and discuss alternative treatments.

Keep your brain active.

“Use it or lose it” doesn’t just apply to your physical health. Activities that stimulate your brain and help develop new neural connections include puzzles, vocabulary exercises, crossword puzzles, learning a new language, and listening to (or playing) music.

Physical activities that require some mental concentration have similar benefits. The practice of tai chi has been found to increase brain volume, and dancing improves spatial memory and overall cognitive health – not to mention its numerous social and physical benefits.

Research supplements.

If you can’t get all your nutrients from diet or have trouble with absorption, supplementation of certain brain healthy supplements can be beneficial. Some supplements that are beneficial for brain health include:

  • Fish oil, which contains high levels of Omega-3 fatty acid.
  • B vitamins and folic acid, which help with the production of neurotransmitters.
  • Vitamin D, which is particularly important during the dark winter months. One study found that people with low levels of Vitamin D have twice the risk of developing Alzheimer’s.

Be sure to speak with your healthcare provider before including any new supplements to see if they are right for you – we would be happy to help!

Attitude is everything.

One of the most important things you can do to protect your brain health is to simply commit to protecting it. Studies show that feeling that you are in control of your own aging process, which includes your brain health, leads to healthier outcomes. One study found that among people with a genetic predisposition to dementia, a positive attitude to aging led to an almost 50% reduction in developing any form of dementia.

Taking steps towards an overall healthier lifestyle will help you gain that sense of control. Talk to us about the changes you can make to protect your brain.

Sources:

Nehlig A. Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Pract Neurol. 2016 Apr;16(2):89-95. doi: 10.1136/practneurol-2015-001162. Epub 2015 Dec 16. PMID: 26677204.

Launer LJ, Masaki K, Petrovitch H, Foley D, Havlik RJ. The association between midlife blood pressure levels and late-life cognitive function. The Honolulu-Asia Aging Study. JAMA. 1995 Dec 20;274(23):1846-51. PMID: 7500533.

Smith PJ, Potter GG, McLaren ME, Blumenthal JA. Impact of aerobic exercise on neurobehavioral outcomes. Ment Health Phys Act. 2013;6(3):139-153. doi:10.1016/j.mhpa.2013.06.008

Littlejohns TJ, Henley WE, Lang IA, et al. Vitamin D and the risk of dementia and Alzheimer disease. Neurology. 2014;83(10):920-928. doi:10.1212/WNL.0000000000000755

Wysocza?ski T, Soko?a-Wysocza?ska E, P?kala J, Lochy?ski S, Czy? K, Bodkowski R, Herbinger G, Patkowska-Soko?a B, Librowski T. Omega-3 Fatty Acids and their Role in Central Nervous System – A Review. Curr Med Chem. 2016;23(8):816-31. doi: 10.2174/0929867323666160122114439. PMID: 26795198.

Wei GX, Xu T, Fan FM, et al. Can Taichi reshape the brain? A brain morphometry study. PLoS One. 2013;8(4):e61038. Published 2013 Apr 9. doi:10.1371/journal.pone.0061038

Basso JC, Satyal MK, Rugh R. Dance on the Brain: Enhancing Intra- and Inter-Brain Synchrony. Front Hum Neurosci. 2021;14:584312. Published 2021 Jan 7. doi:10.3389/fnhum.2020.584312

Paleologos M, Cumming RG, Lazarus R. Cohort study of vitamin C intake and cognitive impairment. Am J Epidemiol. 1998 Jul 1;148(1):45-50. doi: 10.1093/oxfordjournals.aje.a009559. PMID: 9663403.

Kaiser Permanente, Dementia risk tied to blood sugar level, even with no diabetes, August 7, 2013.

Positive age beliefs protect against dementia even among elders with high-risk gene

Levy BR, Slade MD, Pietrzak RH, Ferrucci L (2018) Positive age beliefs protect against dementia even among elders with high-risk gene. PLOS ONE 13(2): e0191004.

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Food Additives: Harmful or Harmless?

Think about any item in your kitchen pantry, flip over to the ingredients list and odds are…you’re going to find some kind of food additive!

Food additives are typically added to enhance the flavor, appearance, or texture of a product, or to extend its shelf life. Although generally tested for their safety, studies show that some of these substances have been associated with adverse health effects and should be avoided, while others are safe and can be consumed with minimal risk.

Even the healthiest eaters and most careful label-readers find it difficult to completely avoid food additives. Many foods that are considered healthy choices, such as many paleo-friendly or gluten-free foods, contain some kind of additives.

This can create a lot of confusion, such as: If cow’s milk contains no additives, is it a better choice than something like almond milk, which often contains the additive carrageenan? Or, is a dietary supplement with soy lecithin actually harming your health?

In this blog entry, we’ll take a look at some of the common food additives you can run into, and consider the pros and cons for each.

Emulsifiers

Soy lecithin

Soy lecithin is commonly found in dietary supplements, chocolate, ice cream, and some breads. Its purpose is to act as an emulsifier helping ingredients that don’t typically blend, such as oil and water, to combine together. Emulsifiers also reduce stickiness, control crystallization and prevent separation.

Soy lecithin is extracted from raw soybeans, and many people choose to avoid soy products. One reason for this is that soy is a common allergen, which is triggered by soy protein. However, the amount of soy lecithin in foods is typically very small, and the amount of soy protein is even smaller, so people with soy allergies don’t usually experience adverse effects. Of course, any reaction will depend on the severity of your allergy, so always proceed with caution if you have a soy allergy, and discuss the use of soy lecithin with a healthcare practitioner. Many people also chose to avoid soy products because they contain phytoestrogens, which can increase estrogen levels. Studies confirm that soy lecithin does contain high amounts of phytoestrogens, but, again, the amounts of soy lecithin used are extremely small, so the possible impact is low.

There are some possible health benefits to soy lecithin, as studies have found that it can reduce cholesterol levels. It’s also a source of choline, a nutrient that supports brain and liver function and heart health.

People with extreme soy allergies may want to avoid soy lecithin, but, for the rest of us, the amounts are so small that any risk is low. Anyone who has concerns about genetically modified soy may want to look for organic soy lecithin, but keep in mind that the amount – and any risk – is low.

Carrageenan

Carrageenan is typically found in almond milk, coconut milk, some meats, and some yogurts. Carrageenan acts as an emulsifier and thickening agent.

Some studies on animals found a connection between carrageenan intake and gastrointestinal issues, including cancerous colon lesions. More studies need to be done regarding any impact on human health, particularly since the levels of the additive used in the animal studies didn’t mirror typical human consumption. However, some in-vitro studies did find a link between certain kinds of intestinal inflammation and carrageenan consumption. These studies raised enough concern that the National Organic Standards Board has removed carrageenan from its list of approved ingredients.

Until more thorough research is completed, this is one additive to limit when possible. Fortunately, it’s possible to buy almond milk, coconut milk, and yogurt that doesn’t contain carrageenan. You can also make your own!

Flavor and Color Enhancers

Monosodium glutamate

Monosodium glutamate, or MSG, is added to enhance the flavor of many processed foods, canned soups, frozen meals and is commonly found in fast food and prepared meals at restaurants. MSG has been a subject of controversy for many years – from its effects on brain health to weight gain and metabolic syndrome – studies have shown it to have some negative effects on those that are sensitive to the additive. It has also been linked to headaches and sweating when consumed in large amounts.

Although research is still ongoing on the definitive effects of MSG on the body, if you experience any of the negative side effects mentioned it’s best to avoid MSG whenever possible.

Artificial food coloring

Artificial food coloring is used to brighten the appearance of everything from candy to condiments. There have been concerns about the negative effects of food coloring in recent years, specifically Blue 1, Red 40, Yellow 5 and Yellow 6. These dyes have been associated with allergic reactions and hyperactivity in children. In recent studies, Red 3 has been associated with increased risk of thyroid tumours in mice.

More and more studies show that food dyes may have negative effects on health so it’s best to avoid them as much as possible.

Artificial sweeteners

Common artificial sweeteners include aspartame, sucralose, saccharin and acesulfame potassium. These sweeteners can be found in many diet or low calorie foods as a flavor enhancer with little to no caloric content.

While this might sound great in theory and may benefit those who need to monitor blood sugar levels, artificial sweeteners have been linked in animal studies to cause weight gain, brain tumors, bladder cancer and many other health hazards. Those that are sensitive to artificial sweeteners typically experience headaches.

Although everyone has their unique individual needs, avoiding artificial sweeteners in favor of natural sweeteners such as raw honey, maple syrup or coconut sugar may be a better option.

Gums and Thickening Agents

Xanthan gum

Xanthan gum is commonly found in gluten-free baked goods. Xanthan gum acts as a thickener, stabilizer, or emulsifying agent.

Xanthan gum is produced when the Xanthomonas campestris bacterium ferments on a sugar, which creates a substance that can be dried and ground into a powder. Studies on humans have found that larger amounts (more than a typical diet would contain) of xanthan gum have a noted laxative effect, and can produce gas and other digestive activity. Other studies show a possible link between lower blood sugar levels and xanthan consumption, possibly because it slows sugar absorption.

People with sensitive digestive systems may want to limit their xanthan gum consumption. As well, anyone with severe corn, soy, wheat, or dairy allergies should confirm the product they use is free of any allergens, as those elements can be used in the fermentation process. Overall, however, this additive is largely safe for adults.

Guar gum

Guar gum is added to many processed foods, including salad dressings, sauces, some baked goods, and soups as a thickening agent.

Guar gum is a soluble fiber, and can increase the number of gut bacteria, with positive effects on constipation and irritable bowel syndrome. However, it can also lead to some digestive upset for people with sensitive systems. Guar gum can also lower blood sugar and cholesterol levels, and some studies show a potential positive effect on weight loss.

Anyone with digestive issues should monitor the effect guar gum has on their symptoms, since some people report an improvement after removing it from their diet. For most people, however, it’s a safe additive to consume.

Locust bean gum

Locust bean gum is a thickening agent added to many foods including dairy products such as ice cream, yogurt, and cheese.

Despite its name, this additive is actually derived from the carob tree. Studies haven’t found a lot of risk associated with locust bean gum consumption, and some evidence shows a positive effect on cholesterol levels.

As with guar gum, people with digestive issues might want to monitor their symptoms, since some people report increased gas and sensitivity, but this additive is considered safe

The Takeaway

Of course it’s ideal to avoid food additives altogether, but it may not always be realistic for everyone to prepare all food from scratch. The overall quality of your diet is far more important than how well you avoid these additives. Eating fewer packages and processed foods, more whole foods and cooking as much as possible is always recommended.

Try batch cooking and freezing meals so you always have options on hand, plan out your meals so that you head to the store with a list and spend a bit of time reading multiple labels of various products before you purchase.

Remember, your health and longevity are an investment! If you’d like to learn more about the foundations of a healthy diet and what to include and what to avoid, call us – we can create a health plan tailored to you and your individual needs!

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Don’t Settle for Standard Thyroid Tests that Don’t Tell the Whole Story

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 two tests for thyroid hormone levels: one for thyroid-stimulating hormone (TSH) levels and one for the hormone thyroxine (T4). Then they place patients on thyroid hormones or iodine in hopes of restoring balance. In effect, this is a Band-Aid solution that doesn’t get to the root of the problem.

By prescribing thyroid hormone without a full investigation, medical practitioners may run the risk of harming their patients’ health. Growing evidence suggests thyroid hormone is over-prescribed, and may even increase a patient’s risk of mortality.

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, and older adults in particular.

Studies show those aged 65 and over who have been given thyroid replacement therapy have an increased risk of death. Due to the many hormonal changes that naturally begin to occur in older adults such as sleep changes and increased inflammation, natural dips in thyroid levels may occur. Thyroid replacement medication in these cases may not be necessary and if taken may be causing an override of said changes, therefore causing further complications.

Why traditional approaches fall short.

Focusing solely on levels of TSH and T4, and then applying a quick fix, ignores 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 erroneously 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 the autoimmune system.

Because of the vague causes for autoimmune disorders, traditional medicine tends to treat just the 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 the 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. If you want to take a deeper dive into your thyroid health, give us a call!

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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 body’s innate ability to heal.

Why Your Immune System Needs Some Extra Love Right Now


The world has learned a lot about practicing 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 fiber

A diet rich in high-fiber foods encourages the development and maintenance of the gut microbiome, which stimulates your immune cells. A diet centered 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.

Favor 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 afterward, 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 the 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 us 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 us a call – We are here to help!

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