AVERT
TYPE 2 DIABETES
Naturally 3 SIMPLE HEALTH TIPS
BY MARITA SCHAUCH, ND
GLUCOSAMINE’S
TOP SECRET
Heart
Benefits
BY KATE RHÉAUME, ND
MEAL
REPLACEMENTS
the Key to Permanent Weight Loss
VOLUME 15-C
STEPHANIE RUBINO, ND
fitness titan WIN THE MORNING WIN THE DAY
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FITNESS TITAN
KATHY
SMITH 16
Win the Morning Win the Day
Photo: Elle Gulledge
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Do You Hear What I Hear? – by Karen Jensen, ND
13
Glucosamine’s Top Secret Heart Benefits – by Kate Rhéaume, ND
15
PCOS – The Unforeseen Risk Factor for COVID-19 – by Kate Rhéaume, ND
20
Women Who Inspire Us Meet Amy Wolff
22
It’s Real Easy to Shake It Up
29
Sesame Citrus Cucumber Salad – by Karlene Karst, BSc Nutrition
30
Why the Word “Vegan” Does Not Always Equal Healthy – by Marita Schauch, ND
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Jessica’s Story Strong Bones after 40 – by Kate Rhéaume, ND
34
Avert Type 2 Diabetes Naturally
37
The Healthy Plate – by Karlene Karst, BSc Nutrition
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Preventing Eye Diseases – by Karen Jensen, ND
40
Turn the Table on Super Bugs – by Kate Rhéaume, ND
43
The Hazards of Prolonged Sitting – by Stephanie Rubino, ND
– by Marita Schauch, ND
– by Stephanie Rubino, ND
25
Turn Up the Tunes to Boost Health
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Omega-6 & Omega-3 Perfect Ratio – by Stephanie Rubino, ND
50
Relief from Vaginal Dryness Try Coconut Oil – by Marita Schauch, ND
WOMENSVOICEMAGAZINE.COM 3
MEDICAL & SCIENCE EDITORIAL ADVISORY COMMITTEE At Women’s Voice®, we are committed to providing our readers with real health solutions from real physicians. To ensure our editorial excellence, we have assembled medical professionals who are dedicated experts and leaders in natural health to serve on Women’s Voice Medical & Science Editorial Advisory Committee.
KATE RHÉAUME, ND
STEPHANIE RUBINO, ND
KAREN JENSEN, ND Dr. Karen Jensen was in clinical practice for 25 years and although she is retired, she continues to write books and educate on the naturopathic approach to wellness. She is author or co-author of seven books, her most recent is Women’s Health Matters: The Influence of Gender on Disease.
JENNIFER BRIX, ND
KARLENE KARST, BSc Nutrition
GAETANO MORELLO, ND
JULIE REIL, MD
MICHAEL LYON, MD
MARITA SCHAUCH, ND
ARYA SHARMA, MD/PhD
Dr. Kate Rhéaume graduated from McMaster University and completed her professional training at the Canadian College of Naturopathic Medicine in Toronto, class of 2002. She followed with a two-year residency during which she taught classes and supervised at various teaching clinics.
Karlene Karst holds a BSc in Nutrition and is the founder of the Sea-licious® line of products. She is a mom of three active kids, an avid food and recipe creator, and an author. In her latest cookbook, This Kitchen Is for Dancing, Karlene shares 100 delectable, health-conscious recipes. Follow Karlene on Instagram @karlenekarst
Dr. Julie Reil is an internationally recognized physician, health and nutrition advocate, speaker and Women’s Voice author. She developed the Genityte® urinary incontinence procedure and the Triple Tone Treatment®. Dr. Reil founded Shiloh Medical Clinic in Billings, Montana.
Dr. Marita Schauch is the author of two books Making Sense of Women’s Health and Collagen Myths & Misconceptions. She also co-authored The Adrenal Stress Connection. In addition to her clinical practice, she lectures across North America educating people on positive lifestyle choices.
WOMEN’S VOICE® VIEWPOINT WV is building a global community of like-minded women of all ages, shapes, sizes, and backgrounds who care deeply about each other, natural health, and the delicate ecosystem of our planet.
LET’S BE FRIENDS!
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Dr. Stephanie Rubino is a licensed naturopathic doctor who completed her professional training at the Canadian College of Naturopathic Medicine. In addition to her clinical practice, she educates the public and other health professionals about a range of health and wellness topics, and the safe use of natural health products.
Dr. Jennifer Brix is a licensed naturopathic doctor. She earned a Bachelor of Science in Biology with distinction from the University of Victoria and completed her professional training at the Boucher Institute of Naturopathic Medicine in New Westminster, BC.
Dr. Gaetano Morello is a published author and licensed naturopathic physician. Recently he has been appointed as a Clinician at the newly created Complex Chronic Disease Program located at BC Women’s Hospital in Vancouver. He is the first naturopathic doctor to hold such a position at a major North American hospital.
Dr. Michael Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary fibre, and blood sugar regulation. He is Board Certified in Obesity Medicine through the American Board of Obesity Medicine and he completed a three-year family practice residency in 1988.
Dr. Arya Sharma, MD/PhD, FRCPC, is Professor of Medicine and holds the Alberta Health Services Chair in Obesity Research and Management at the University of Alberta. He founded and is currently Scientific Director of the Canadian Obesity Network and Past-President of the Canadian Association of Bariatric Physicians and Surgeons.
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The information in this magazine is for educational purposes only. It should not be used as a substitute for the advice of a qualified and licensed health professional. All rights reserved. No part of this publication may be reproduced, copied, sold, or distributed without prior authorization. All article references can be found at womensvoicemagazine.com Women’s Voice® is a registered magazine in Canada and the United States.
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Gratitude DAILY DOSE of
on ATTITUDE
Focusing less on life’s irritations and more on what we’re grateful for pays dividends in terms of mental and physical health. Whether you express gratitude in a thank you note, keep a gratitude journal, or make it a practice to count your blessings, researchers say gratitude works. How so? When we zero in on positive experiences, solid relationships, and the blessings of life, we are healthier and feel happier. Psychologists Dr. Robert A. Emmons of the University of California-Davis and Dr. Michael E. McCullough of the University of Miami studied what happened when volunteers wrote a few sentences each week about their lives. One group focused on irritations and frustrations, a second group wrote about what they were grateful for, and a third group wrote about both positive and negative experiences. Ten weeks later, the second group – the gratitude group – became more optimistic and satisfied with life. Interestingly, the same group also exercised more and had fewer doctor visits. Similarly, people invited to express their gratitude to someone they hadn’t thanked before showed a considerable increase in their happiness scores. Dr. Martin E. P. Seligman of the University of Pennsylvania proved that exercise had a more significant impact on people’s moods than other studied activities, and the effect of happiness from that one expression of gratitude lasted about a month. Are there any groups that don’t experience benefits from adopting a gratitude practice? Perhaps. Children and adolescents have shown slight emotional or physical improvement from the studied gratitude practices. Interestingly enough, in another notable study, neither did middle-aged divorced women. Dr. Patricia Henrie’s research at the University of Utah revealed that writing in gratitude journals wasn’t enough on its own to improve these women’s sense of life satisfaction. Apparently, it takes a certain baseline level of emotional well-being or even emotional maturity to glean the most from gratitude practices – but the research continues!
When we zero in on positive experiences, solid relationships, and the blessings of life, we are healthier and feel happier.
WOMENSVOICEMAGAZINE.COM 7
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DO YOU HEAR
WHAT I HEAR? BY KAREN JENSEN, ND
Most of us think that others hear what we hear. But this is not the case for everyone. For example, some people don’t hear pitch very well, while others hear different frequency pitches. Part of
this difference is because of the background noise in our brains, the brain acts as the mixing board for the noise. How the mixing board translates the sounds has a profound impact on our hearing. All of us have some level of background noise in our brains that increases with age.
Although advancing age is the most important risk factor, people with heart disease, high blood pressure, diabetes, and smoking history are more likely to DEVELOP HEARING LOSS.
Hearing loss and the related condition, tinnitus (ringing in the ears), are some of the most common chronic conditions in older adults that lead to problems with communication and interaction with others. In addition, hearing loss can cause reduced neurologic activity and atrophy in the parts of the brain that process speech and sound in general. It is the second most handicapping condition, second only to arthritis. There are many reasons for the various types of hearing loss, including infections, noise exposure, medications, trauma, congenital malformations, and tumours. Although advancing age is the most important risk factor, people with heart disease, high blood pressure, diabetes, and smoking history are more likely to develop hearing loss.
WOMENSVOICEMAGAZINE.COM 9
Studies indicate that the common causes of hearing loss trigger ear inflammation – the immune system’s response to injury or infection. The delicate structures in the ear are injured by the inflammatory cytokine reaction, causing the accumulation of free radicals and disruption of the intracellular magnesium and calcium levels. In addition, damage to hearing occurs in the nerve cells that convert sound waves into the electrical energy that is perceived in our brains. Like other nerve cells, these so-called “hair cells” depend on the flow of calcium ions in and out of the cell. Antioxidants are compounds that can help neutralize the damaging effects of free radicals, prevent inflammation, and represent promising prevention and treatment.
SUPPLEMENT SUPPORT FOR HEARING LOSS AND TINNITUS N-ACETYLCYSTEINE (NAC)
is a naturally occurring antioxidant that enhances glutathione production and has been shown to protect against hearing loss due to loud noises.
B VITAMINS (FOLATE AND B12) are recommended
for protection against hearing loss, as high levels of homocysteine are associated with vitamin B deficiency, a higher risk of hearing loss, and tinnitus.
ACETYL-L-CARNITINE
and COQ10 are supplements that help mitochondrial health. Mitochondria are the energy power centres of the cell. They are also the site of free radical production, especially when the cell is under stress, resulting in dysfunction of the mitochondria and increased hearing loss. AcetylL-carnitine and CoQ10 can help protect these cells from damage.
LIPOIC ACID has been found
to reduce age-related hearing loss. Preliminary animal studies have also found that lipoic acid can help protect against noise-induced hearing loss and preserve innerear mitochondrial function.
MAGNESIUM deficiency can increase the risk of noiseinduced hearing loss, and supplementation has been shown to improve hearing. ZINC has antioxidant and anti-inflammatory properties. Evidence suggests that insufficient levels of zinc may be associated with hearing loss. OMEGA-3 FATTY ACIDS
have proven to be important for health in general. One study among 3,000 subjects over 50 years of age found that increased fish or fish oil consumption was associated with less hearing loss. The authors remarked that “dietary intervention with omega-3s could prevent or delay the development of age-related hearing loss.”
TAURINE plays a vital role in
hearing, and studies have shown that in some cases, taurine is able to reverse the biochemical processes behind hearing loss. Other studies have demonstrated that taurine can almost completely eliminate the ringing in the ears associated with tinnitus.
Many cases of hearing loss are not preventable; however, hearing loss caused by loud noises or infections can be prevented. Prevention efforts can start at any age, so start now.
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At Women’s Voice, our commitment to Planet Earth is strong and getting stronger! The print you’re reading today consists of eco-friendly vegetable ink, and every page is now made from FSC Mix paper. FSC Mix paper is a combination of FSC virgin fibre and recycled materials. The Forest Stewardship Council (FSC) employs independent, third-party auditors to monitor the supply chain, ensuring that FSC Mix paper maintains forest health and protects fish and wildlife habitats. Women’s Voice sees the move to FSC paper as a step toward longterm, environmentally conscious sustainability.
Printed on recycled paper using vegetable-based inks. 100% post-consumer waste.
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Glucosamine’s Top Secret Heart Benefits BY KATE RHÉAUME, ND
In 2020 two separate, largescale population-based studies came to the same astounding conclusion: people who take the nutrient glucosamine live longer because of reduced risk of death from cardiovascular disease and many other causes. The larger and arguably more definitive of the two studies, published in the weighty British Medical Journal, reported that regular glucosamine intake was associated with reduced risk of death from heart disease by 18%, from cancer by 6%, and from respiratory and digestive illnesses by a solid 25%. The magnitude of these protective effects is not tiny, and is paralleled by (if not slightly exceeds) healthy lifestyle changes such as quitting smoking and a lifetime of regular exercise. In a year in which immune health dominated thoughts and headlines, this vital health news flew under the radar. Here’s what you need to know. WHAT IS GLUCOSAMINE? Glucosamine is technically considered an amino sugar, a simple molecule that contains elements and properties of both amino acids and carbohydrates. Although naturally occurring in the body, we can also absorb it from the GI tract. The body then incorporates glucosamine into cartilage, prevents breakdown, promotes repair, and helps lubricate joints. A natural source of glucosamine used in the formulation of dietary supplements can be found in the exoskeletons of crustaceans (flexible shrimp shells). None of this, however, explains how or why glucosamine appears to be a longevity nutrient.
How could a molecule previously known as a joint protector have such profound and widespread benefits? Although further research will confirm this, existing studies point the way to a few of the mechanisms that might underlie the glucosamine effect. GLUCOSAMINE IS ANTI-INFLAMMATORY Human, animal, and laboratory studies point to glucosamine’s ability to quell inflammation. It seems to be able to flip the switch on the all-important NF-kappaB, the body’s main inflammation-control mechanism. Since inflammation fuels the fire of every chronic disease, anti-inflammatory effects provide a plausible mechanism for the surprising breadth of glucosamine’s boon. Interestingly, study authors note that the life-protective trend hints to be even stronger in smokers taking glucosamine. This may be due to the anti-inflammatory action providing a measure of protection against a pro-inflammatory habit. GLUCOSAMINE IS A LOW-CARB DIET MIMICKER One study in aged mice found that glucosamine stimulates metabolic changes resembling those seen in low-carbohydrate diets, including similar age-delaying effects. These changes include inducing production of mitochondria, our cellular batteries. Maintaining healthy mitochondria throughout life is critical for aging.
Regular GLUCOSAMINE intake REDUCES RISK OF DEATH from
HEART DISEASE
GLUCOSAMINE ACTIVATES AUTOPHAGY Autophagy is a type of cellular housekeeping in which worn or dysfunctional cellular components are scavenged and removed from the body. This process tends to get less efficient with age, further contributing to the aging process itself. Activating autophagy has been shown to prolong lifespan and reduce disease severity in a number of experimental models. Fasting stokes this cellular cleansing process, which is partly why it has become so popular. A select few nutrients can also stimulate and support autophagy, glucosamine being one of them. WHAT TO LOOK FOR Look for glucosamine sulphate, which is generally safe though not suitable for people with shellfish allergies. Further studies are needed to determine whether synthetic glucosamine, which is shellfish free, is as beneficial for life extension. An optimal dose for mortality benefits has not been established, however glucosamine users typically take 1500 mg per day for joint health. What about chondroitin? While glucosamine supplements usually contain this closely related nutrient, longevity analysis excluding chondroitin use found no decrease in benefits, indicating that glucosamine is the active ingredient in the death-delay department.
CANCER
RESPIRATORY and DIGESTIVE ILLNESSES
WOMENSVOICEMAGAZINE.COM 13
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PPCCCOOOSS
the Unforeseen
Risk Factor for COVID-19 BY KATE RHÉAUME, ND
THERE IS A LESS-KNOWN MEDICAL SYNDROME THAT CAUSES MORE THAN HALF ITS SUFFERERS TO DEVELOP DIABETES BEFORE THE AGE OF 40. They are likely to be overweight, but that’s not the major source of their diabetic condition. Rather, they have polycystic ovary syndrome, or PCOS. The typical PCOS patient also has high blood pressure and a vitamin D deficiency. Because this is a disease only afflicting women of child-bearing age, they will have irregular or absent menstrual cycles, high levels of male hormones, and a tendency to develop ovarian cysts. Statistically, they also face a higher risk of developing heart disease and cancer of the uterine lining. But that’s not all. Researchers are beginning to see a correlation between PCOS and COVID-19. Dr. Katherine Sherif, chief of Women’s Health at Jefferson University’s Department of Medicine, and an expert in PCOS, says women with the syndrome are considered “[a] potentially high-risk group” for the virus. Why hasn’t that designation been made known before? It’s almost certainly
because this “lifelong metabolic disease” is exclusive to women. “It’s seen as some reproductive issue that is not clinically relevant,” says Dr. Wiebke Arlt, director of the Institute of Metabolism and Systems Research at the University of Birmingham, England. “But that’s not correct,” she told CNN Health, “the higher the metabolic risk is, the higher the risk is to catch COVID-19.” Researchers at Birmingham University found that women with PCOS were 51% more likely to contract a confirmed or suspected COVID-19 infection than those without the condition. Unfortunately, even after screening out the effects of diabetes in the study group, women with PCOS were still 28% more likely to have confirmed or suspected COVID-19.
Because COVID-19 is more than just one disease, with cases varying widely in severity and length, researchers say the next step in understanding its apparent correlation with PCOS is getting primary care physicians to take PCOS itself more seriously as a metabolic condition. PCOS patients who get COVID-19 shouldn’t automatically be told that their weight exacerbated the infection. Instead, it could be that their excess male hormones set up the conditions for COVID-19 to attack, just as it does in men with high testosterone levels. Or that the chronic inflammation that’s present with PCOS created the ideal environment for a “cytokine storm,” where the body’s immune system joins the virus in attacking healthy tissue. Bottom line for now? If you have PCOS and you’re worried that it makes you more vulnerable to COVID-19, please talk to your health care practitioner; they may be completely unaware of the correlation hypotheses developing in research circles.
WOMENSVOICEMAGAZINE.COM 15
Win the
morning
Win the day Fitness titan Kathy Smith at 69
We all come to our careers or our passions in life differently. For 40 years it has been my mission to spread the message of health and fitness. I can pinpoint the moment I found my calling. I was raised a military brat. Every couple of years, we said goodbye to the familiar and started anew, moving from state to state and country to country. It was a rootless existence, but I learned to adapt and even got a thrill from the sense of newness. We’d been in Belleville, Illinois, for a couple of years, when three days before my high school graduation, my mom got a call and we rushed to the hospital. My father had a heart attack and died very suddenly. I was 17. People used to call me Little Carly, nicknamed after 16
WOMENSVOICEMAGAZINE.COM
Running on the streets of LA was much different than running in Hawaii. The air quality in the ’70s was terrible, and while I still had a passion for running, I wasn’t enjoying it as much. I kept hearing about an exercise class that was becoming very popular, so I decided to check it out.
my father, Carl, because I was daddy’s little girl and looked so much like him. As devastating as it was, my mom, sister, and I did our best to carry on. My sister and I went on to college, and my mom moved to Wisconsin. Not long after she moved, she met a pilot, like my father, and fell in love. A couple of months later, we celebrated their wedding together. That would be the last time I saw her. Shortly after the wedding, she and her husband died when the private plane he was piloting crashed on an icy day into a farmer’s field. It didn’t seem possible that the sudden loss of a parent could happen to me a second time in less than two years. It was a shock that rocked me to the core. At the age of 19, I was orphaned, weighed down by depression, and felt utterly lost. My boyfriend at the time was an athlete. Running at the track was part of his daily regimen. I struggled most when I was alone, so I went with him, hanging out on the bleachers as he ran laps. I started to get too antsy sitting there, so I decided to join him for a lap even though running was not my thing. As one-fourth of a mile became a half a mile, and a half a mile became a mile, I found myself feeling euphoric after my runs. The more I ran, the more life started to feel more manageable, and for the first time in years, I felt hopeful, so I kept running. I had found the powerful connection between exercise and emotions, not yet realizing that I had stumbled upon my life’s passion and work. A couple of years later, I moved to Los Angeles with the Hawaii Marathon under my belt. Photos: Elle Gulledge
Just as we need the three macros of nutrition – fat, protein, and carbs – to survive, we need the three macros of fitness – cardio, strength training, and flexibility – to thrive.
I showed up at a stunning penthouse studio with views of the entire city. And there were Jane Fonda and Barbara Streisand doing about a thousand arm circles to LPs that the instructor played. The class was a blast, but it was more calisthenics than aerobics. So, I took the idea of exercising to music and combined it with my love of aerobics, creating a class of my own. Those classes launched my career and the fitness revolution that continues to this day. Forty years and 20 million DVDs later, it is still my joy to share the latest, most creative innovations in fitness with everyone. Just as we need the three macros of nutrition – fat, protein, and carbs – to survive, we need the three macros of fitness – cardio, strength training, and flexibility – to thrive. Because women tend to equate exercise with cardio workouts: aerobics, running, biking, etc., they aren’t as inclined to strength training. But even if you feel super fit, if you’re excluding strength training from your exercise plan, you have a lot to lose. Beginning in their 30s, women stand to lose approximately 6 lb of lean muscle tissue per decade. That loss increases to 10 lb after menopause, which is not a good thing – the lower the percentage of lean muscle, the slower the metabolism. The slower the metabolism, the more the ability to burn fat diminishes, leading to a tidal wave of illness and disease. I call it the Great Decline. Joint injuries are often due to the loss of the protective muscles surrounding them, just as falls are often the result of your quad muscles no longer being able to catch you when you trip. A strong musculoskeletal system allows you to perform all activities at a higher level with less chance of injury, while slowing the Great Decline. I am also happy to dispel the notion that women should only lift light weights or they’ll bulk up. First, women will not bulk up unless they intend to, and even then, it is very tough to do so.
WOMENSVOICEMAGAZINE.COM 17
Kathy smith
Second, studies have shown that women most often underestimate the amount of weight they should be lifting. To achieve the benefits of strength training, you have to use an amount of weight that fatigues the target muscle in 30–90 seconds. A simple gauge is that if you can’t make it to five repetitions, the weight is too heavy, but if you reach 15 repetitions and feel like you can keep going, the weight is too light. A series of just 8–10 exercises can target all the major muscle groups. The American College of Sports Medicine recommends doing 12–15 repetitions of each exercise to make one set, and doing 2–3 sets of each exercise 2–3 times per week. By being consistent and following these recommendations, you will build strength, improve metabolism, and slow the Great Decline. Because technique is important, I recommend that you learn the basics. This 10-minute workout (naturalfactors.com/en-ca/ realeasy-with-pgx) lays the foundation with simple strength-training exercises that target your abs, legs, glutes, and arms. Modifications are provided to help you perform the exercises safely, effectively, and within your abilities. It is also important to note that as you gain strength, you will eventually reach a plateau, and it will be time to change up your routine. This workout, also just 10 minutes, includes a variety of functional strength-based moves at a more advanced level to help you stay strong and energized. We have to look at exercise as a nonnegotiable part of each day. This can’t happen without some planning, best done the night before. If you wait until morning, you start the day reacting to what has already happened, and there is a good chance the workout gets axed. Regardless of whether it’s a 10-minute strengthtraining routine or an hour-long cardio workout, let exercise be the anchor to your day. This doesn’t necessarily mean every day should begin with your workout. I usually plan my workout for the morning because that’s when my energy
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resources are at their peak, but that’s not the case for everyone. Your workout schedule should reflect your body’s rhythms. Even if you prefer to work out in the evening, morning rituals are our launching point into the rest of the day.
morning rituals, to start your day
the right way
Here are some morning rituals that help me feel more relaxed, connected, and ready to approach the day ahead with a more productive mindset:
Drink a cup of green tea and a ginger shot. I make a ginger shot with a few cubes of freshly chopped ginger and a squeeze of lemon in a cup of hot water. It stimulates my body and wakes me up. Contemplate for five minutes, or maybe a little more, in a comfortable, quiet place. I take notice of my thoughts and feelings. That’s it! No judging, no problem solving, no list making; just a few quiet moments of stillness and focusing on the breath. Stretch your body. Stretching allows me to get the energy and fluids moving throughout my body. Step outside. A few minutes of fresh air and morning sunlight can brighten my mood and gives me a blast of energy. Life is an endless series of choices. My goal is to help people automatically make choices that allow them to participate in life at its fullest. If you see the stairs, take the stairs. There was a time after my parents’ death when I thought, why plan for the future when it can end so suddenly. Then I ran my first lap. Even simple choices can improve your life.
Photo: Elle Gulledge
We simply do not have enough testosterone – women who strength train develop shapely, trim, feminine figures.
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WOMENSVOICEMAGAZINE.COM 19
inspire
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us
Meet AMY WOLFF
With so much suffering in our communities and around the world, it can feel impossible to make an impact. “What good can I possibly do?” we ask. As a busy mom and small business owner, I often felt unqualified and too overwhelmed to address the suffering around me. But one day in 2017, after hearing about several suicides and suicide attempts in my hometown, my family and I printed 20-yard signs with hopeful messages and anonymously placed them throughout our city. The signs said, “Don’t Give Up,” “You Are Worthy of Love,” and “Your Mistakes Do Not Define You.” This small action sparked a ashamed that I let my family down. global movement of giving I started walking at work during encouragement, hope, and love, my lunch breaks and saw these which spread to 50 states and signs... I was in a dark scary place, 27 countries in just 18 months. but these cheered me up.” Another Messages poured in, and still do, woman shared, “I’m a social worker, from people fighting cancer, leaving and in court the other day, I saw the mother I support wearing abusive relationships, overcoming a wristband that said, addictions, navigating ‘You Matter.’ She’s grief, losing jobs, and “Changing the world” defying the odds and battling self-harm can be as simple as making progress for ideation. All of them had encountered putting out messages her child. I love that unexpected hope of hope to people in we have matching from a sign, stirring just the right place, wristbands that say, a powerful reminder, in them new courage at just the right time. as that we both matter!” and agency over their situations. And perhaps one day we realize that the same sign we put out One psychologist sent us a to help others carries the exact message saying, “My young female message we need for ourselves. patient, who has horrible trauma One woman wrote to us, “I put up and has attempted suicide over 20 times, showed me her ‘Don’t signs a couple of weeks ago at my work where I’m an ER nurse. We Give Up’ wristband and said, ‘This has helped keep me alive.’” Another man told us, “38 days ago I had a heart attack because I was smoking, diabetic, and didn’t exercise. I felt
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see patients every day for suicidal thoughts, suicidal attempts, and overdoses... Little did I know after putting up the signs that I would be checking in my own son for thoughts of suicide... I got some hope and strength from my own signs.” While on a mission to be agents of hope for others, we should also be brave to continue hoping for ourselves, even when it hurts to hope. Life is messy and hard, but we have each other. We don’t need heroes to swoop in and solve our suffering. We need friends to show up in solidarity, unafraid of our pain, and share their own scars. Always remember, one person can make a difference. AND SOMETIMES WE NEED A SIGN. dontgiveupsigns.com
PRODUCT SPOTLIGHT
Berberine BY STEPHANIE RUBINO, ND
BERBERINE is a naturally occurring compound found in various plants around the world. This alkaloid is typically found in the bark, leaves, twigs, rhizomes, roots, and stems of some amazing medicinal plants such as goldenseal, barberry, and Oregon grape. Known for its bright yellow colour and bitter taste, research has noted berberine’s multitude of effects such as reducing elevated blood sugar, improving cholesterol balance, decreasing inflammation, modulating the immune system, and exhibiting antioxidant and antimicrobial properties. Among its various actions, berberine has been shown to activate AMPK (adenosine monophosphateactivated protein kinase). AMPK is an enzyme found in the cells of various organs such as the brain, muscles, liver, and heart, and plays a crucial role in regulating metabolism – it is known as the “metabolic master switch.” When AMPK is activated, it can help decrease sugar and fat production, increase fat breakdown, decrease fat storage, and decrease insulin secretion and levels. In doing this, AMPK activation can help us maintain healthy blood sugar and cholesterol levels, maintain a healthy weight, and support insulin sensitivity along with a healthy inflammatory response. A large body of research indicates berberine’s success in managing various health concerns. In one systematic review and meta-analysis of 28 studies, berberine’s effect on glucose levels in 2,313 patients with type 2 diabetes mellitus was evaluated. Treatment with berberine was associated with a better reduction on fasting plasma glucose and hemoglobin A1C compared to control groups. In addition, the efficiency of berberine combined with hypoglycemic individuals was
better than either berberine or the hypoglycemic alone. Randomized clinical trials have consistently shown that berberine can significantly reduce low-density lipoproteins (LDL) cholesterol and triglyceride levels. Women with polycystic ovary syndrome (PCOS) may also benefit from berberine as it may help improve insulin resistance and regulate menstrual cycles. Since insulin resistance is a key feature of PCOS, therapies that work to improve blood sugar levels and improve insulin sensitivity can offer beneficial effects. One systematic review and meta-analysis of 12 studies found that berberine, when compared to metformin, helped improve insulin resistance and dyslipidemia in women with PCOS. This review also found that berberine considerably reduced testosterone, luteinizing hormone (LH) to follicle-stimulating hormone (FSH) ratio, and waist circumference, while increasing sex hormone-binding globulin. Berberine appears to be a safe supplement to improve spontaneous ovulation and enhance fertility in cases of PCOS. At the recommended dose of 500 mg, twice per day, for up to three months, berberine is generally considered safe and well tolerated. As various plant sources of berberine become endangered, Berberis vulgaris, or common barberry, is a superior, sustainable source of berberine – so look for supplements that use this plant as its berberine source. Diarrhea, constipation, flatulence, and abdominal pain can occur, especially when using the above recommended dosage. It is important to consult with a health care practitioner before taking berberine if you have kidney disease, blood pressure concerns, diabetes, or leukopenia (decreased white blood cells). In addition, berberine should be avoided during pregnancy and while breastfeeding.
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S hake it up It’s REAL EASY to
BY STEPHANIE RUBINO, ND
Meal replacements are the permanent way to trim down! Have you been searching for ways to manage your weight but finding only frustration? Fad diets for weight loss provide short-term solutions and often lack enough fibre, protein, vitamins, minerals, and other key nutrients. Such diets cause loss of lean muscle mass, slowing your body’s metabolism and zapping your energy levels. They also fail to address the causes of weight gain, including irregular blood sugar levels and hormonal factors. Further, many weight-loss diets also result in rapid loss of body water, tricking us into thinking that we have lost more fat than we have. Addressing the causes of weight gain with a balanced nutrient approach is key to supporting healthy and sustainable weight management, while providing enough energy for an active lifestyle.
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What are mealreplacement shakes? Offering the nutrition of a full meal, well-designed mealreplacement shakes provide suitable amounts of macroand micronutrients, including protein, fibre, and other essential nutrients, helping to manage weight by reducing cravings and improving energy. Let’s examine the roles of two key nutrients found in meal-replacement shakes: protein and fibre. Research supports their important functions in satiety and weight management.
Protein When it comes to weight loss, ensuring appropriate protein levels is key to supporting the process. Studies suggest that increasing protein to carbohydrate ratios in meals can increase a feeling of fullness and decrease food intake. Increased dietary protein intake provides satiety and boosts metabolism
while decreasing insulin and blood sugar responses. It is estimated that 20–25 g of highquality and sustainable protein should be consumed three times per day. Whether you follow a plant-based diet or not, meal replacements allow you to easily meet protein requirements during weight loss to help retain muscle mass. Because muscle burns more calories than fat, the more muscle you have, the more body fat you can expect to lose and the easier it is to keep that fat off. Research has shown that diets with plant-based proteins may improve weight status in some individuals. In one 16-week randomized trial, the impact of plant proteins on body composition and insulin resistance were investigated. A number of 75 overweight patients were randomized to follow a plant-based diet or a control diet. Only the vegan group showed significant reductions in body weight, fat mass, and insulin resistance. Similarly, a review of 19 studies compared a low-fat vegan diet to an omnivore diet in participants who were overweight and had type 2 diabetes mellitus and/ or cardiovascular disease. Approximately seven of the studies reported significant weight reductions among those consuming plant-based diets.
Fibre Increasing fibre intake also plays an important role in weight management. PolyGlycopleX® (PGX®) is a unique blend of soluble fibres from natural, highly viscous polysaccharides, including konjac root, xanthan gum, and sodium alginate. The result of 10 years of research and development, PGX is both safe and convenient, and it helps manage weight by:
Meal-replacement shakes for weight management Research has shown that replacing one or two meals per day with a healthy meal-replacement shake may be an effective weight-loss strategy, which also improves other health parameters, such as inflammation and oxidative stress. In one 8-week study, 50 obese men and women replaced two meals per day with a balanced nutritional 230-calorie meal replacement and consumed one regular meal. The daily target calorie limit was 1,500 calories for men and 1,200 calories for women. Researchers found significant reductions in body weight (4.1 kg or 9 lb), body fat (2.38%), and waist circumference (5.06 cm), as well as improved glycemic and cardiovascular markers. Participants in these studies also report improvements in health, reduced hunger, increased restraint in eating, and improved mental health.
Supported with mealreplacement shakes, the weight loss was found to be maintained for up to five years.
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Reducing appetite and promoting a feeling of fullness Reducing between-meal food cravings Contributing to healthy blood sugar levels already within the normal range Helping to lower the glycemic index Helping to maintain healthy total cholesterol levels already within the normal range The ability of soluble fibre to reduce appetite, balance blood sugar, and lower cholesterol is directly proportionate to the amount of water it can absorb (volume) and the thickness that it develops as it moves through the stomach and intestine (viscosity). Since foods, especially complex carbs, are absorbed more slowly, a person will feel full for longer and sugar will be released into the bloodstream more slowly. This results in a feeling of satiety, a lesser need for snacking, and more balanced blood sugar levels throughout the day, without increasing the calories. Gram for gram, PGX beats other known dietary fibres in terms of volume and viscosity.
In one study, 52 overweight and obese participants consumed a meal-replacement product that included PGX at breakfast and lunch for 12 weeks. Along with the meal replacements, an additional amount of 5 g per day of PGX was consumed with 250 mL of water. Each volunteer was consuming 1200 kcal per day, including low-fat, low-glycemicindex foods for snacks and dinners as recommended by a registered dietician. In addition to the reduction of their BMI scores, all participants lost a significant amount of weight from baseline (4.69 ± 3.73 kg), which was further reflected in the reductions in their waist and hip circumferences (7.11 ± 6.35 cm and 5.59 ± 3.58 cm) over the course of the study. Other research has supported similar weight-loss findings.
Final thoughts Well-formulated meal-replacement shakes for a busy lifestyle or for weight management contain suitable amounts of key ingredients, such as protein, fibre, vitamins, minerals, and healthy fats, to support metabolism, reduce cravings, and improve body composition. Meal-replacement shakes can replace one or two meals per day until goals are met and can be used as needed for weight maintenance. Always look for purity and potency, and choose a product that does not contain artificial sugars, colours, or preservatives.
Successful weight control is about more than what you eat. It’s about getting your body moving, finding a friend to root for your success, and of course, seeking the approval of your health care practitioner before beginning any weight-loss program.
You’ve got this! 24
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Book REVIEW
Simplifying the COVID Puzzle: How Two Essential Vitamins Fortify the Immune System, by Dr. Grace McComsey and Dr. Andrew Myers, explores the rapidly emerging research on the importance of vitamins D and K2 for peak immune health. In the book, the authors share how these foundational nutrients work synergistically as a “low risk, proactive supplement combination” to ward off serious illness from the COVID-19. McComsey and Myers base their assertions on groundbreaking 2020 health studies showing that deficiencies in vitamins D and K2 are major risk factors, but are easy to address, when it comes to avoiding serious health outcomes related to COVID-19. The studies provide evidence that patients with optimal vitamin D and K2 levels were more likely to report mild or positive outcomes, mainly because these key vitamins were onboard, bolstering their immune system’s response to the virus. According to the authors, other contributors to immune health are vitamins A, C, and E, as well as zinc, lysine, and magnesium. Readers of Simplifying the COVID Puzzle will learn that supplementation with vitamins D and K2 (particularly the MK-7 form of K2) also has a beneficial by-product. The two work together to manage inflammation, which is key to ensuring metabolic health.
Tunes
Turn up the
TO BOOST HEALTH
RESEARCH REVEALS THAT LISTENING TO MUSIC CAN IMPROVE MENTAL WELLBEING, AND BOOST HEALTH IN SURPRISING WAYS. Unites the world. Unlike really
anything else, music communicates in a language of its own.
Creates joy. Listening to music
causes the brain to release the happiness hormone, dopamine. Neuroscientists at McGill University could watch it happen on a PET scan.
Chases away the blues.
Millions of people worldwide suffer from depression, so it’s good news that German scientists have found mood-improving benefits for those who listen to meditative or orchestral music. Unfortunately, techno and heavy metal seemed to worsen depressive feelings.
Sets the tone for your workout. Want to improve your jogging or running times? Boost performance by picking an inspiring playlist – it doesn’t seem to matter whether it’s a fast or slow tempo. Studies in the Journal of Strength and Conditioning Research say music matters in performance.
Mitigates daily stress.
Did you know you can reduce cortisol levels and boost your body’s immune response by listening to or making music? Plus, the American Institute of Stress gave bonus points simply for moving, grooving, and, more importantly,
singing along. Dutch researchers also found that drivers listening to music feel less frustration in traffic, making them safer drivers.
Pairs well with food. Listening to music while eating dinner enhances our enjoyment of it and causes us to consume fewer calories. Music as a weight-loss strategy? Researchers at Georgia Tech say the effect is measurable.
of the drug’s side effects. A Drexel University study found that music therapy and pre-recorded music are better than medical treatments for pain in cancer patients. In contrast, other studies showed similar effects in intensive care and geriatric patients.
Helps aging brains stay agile.
Transports us to dreamland.
Healthy older adults with 10 or more years of musical experience, and musicians with 1–9 years of musical study score higher on cognitive tests than non-musicians.
Relaxes and relieves pain.
Speaks to us. A University of Helsinki study showed that stroke patients who listened to music of their choice for two hours per day recovered cognitive function quicker than those who didn’t. It’s the lyrics combined with music that seemed to boost patient recovery.
Thirty percent of Americans have insomnia, but research suggests that just 45 minutes of classical music at bedtime results in significantly better sleep. Researchers have found that music reduces pre-surgical anxiety more effectively than a commonly offered anxiety drug, with none
Enhances memories. Listening
to music becomes a part of our lives and can shape who we are. Geriatricians at the University of California-Irvine say music awakens dementia patients because it involves many brain areas at once, activating pathways that remain unaffected by the disease. So, if you’re tempted to forego the tunes, don’t, turn the music on, but remember not too loud!
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Protective Measures for
IMMUNE SUPPORT Breakthrough in
ABSORPTION TECHNOLOGY
Until now, one of the biggest challenges with quercetin has been its lack of water solubility. We have overcome this challenge via our latest technology: a unique liquid micelle matrix. This groundbreaking process solubilizes quercetin into liquid, allowing it to be absorbed up to 10x better than regular quercetin.
Why blood vessel protection is more important than ever Emerging research suggests that some viruses may cause blood vessel damage, often in response to the body’s inflammatory response. This causes a great deal of stress to the immune system. The unique antioxidant effect of quercetin supports healthy blood vessels by reducing the oxidative damage to vessel walls. Such protection even extends to the capillaries, which supply nutrients and oxygen to every cell in the body.
The system of blood vessels in the human body measure over 96,000 km! They are responsible for delivering oxygen and nutrients to every cell and can be found in every square inch of the body.
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BRAIN FOG, FATIGUE, and PAIN? Increases mitochondrial energy
Reduces symptoms of fatigue
Helps improve strength and power
Exclusively available in natural health food stores.
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Helps maintain cognitive health and brain function
Not all
fruits and vegetables
are created equal Popular advice has always been to eat our fruits and vegetables every day – as many as we can, and as much of a variety as possible. While this may be true, new research done with nearly 2 million adults worldwide points us to a more nuanced understanding of what’s best for us.
Sesame Citrus
Cucumber Salad BY KARLENE KARST, BSc NUTRITION
Deliciously light and tangy is all I can say about this fabulously fresh, citrus-forward cucumber salad. Every bite is crispy, crunchy, and filled with flavour. It’s the perfect blend of savoury and sweet. Growing up, my mother harvested cucumbers, dill, and onions from our garden and tossed them with a cream-based dressing. But in my kitchen, I love bright, light, Asian-inspired flavours, and this salad fits that profile. INGREDIENTS SALAD 2 long English cucumbers ½ large red onion ½ cup matchstick carrots ¼ cup diced fresh cilantro 1 orange, segmented (as garnish) Sesame seeds (as garnish) SWEET DRESSING ½ cup fresh orange juice 2 Tbsp rice vinegar 1 Tbsp toasted sesame oil 1 Tbsp coconut amino (or tamari) 1–2 tsp honey Salt and pepper to taste SPICY CITRUS DRESSING Replace honey with ¼ tsp sriracha or red pepper flakes
Optional Toppings • Peanuts • Spring onions • Mint • Parsley DIRECTIONS 1. Finely slice cucumbers and red onion with a mandolin. 2. Add to a large bowl with carrots and cilantro. 3. Whisk dressing ingredients together and then toss with vegetables (give it a shake and stir as it sits in the fridge). 4. Garnish with orange segments and sesame seeds (or optional toppings). 5. Refrigerate in a resealable container for up to 3 days.
FIRST, there seems to be a conflict over the benefits of the “eat as many as you can” suggestion. Five servings of fruits and vegetables per day seem to be the sweet spot for preventing chronic disease and living longer. Some studies show little or no additional benefit from consuming over five servings. In contrast, other studies show that eight, nine, or even ten servings aid immunity and reduce heart attacks, strokes, cancers, and premature death. But there is a problem with the latter studies; the data is self-reported by study participants who may not remember their exact intake or may even wish to exaggerate it. SECOND, new research shares a growing concern that “not all vegetables are equally healthy!” Dr. Dong Wang, an epidemiologist and nutritionist at Harvard Medical School and a major Boston hospital, says that peas, corn, potatoes, and other starchy vegetables are not associated with reduced risk of death or disease, and therefore shouldn’t be anyone’s daily veggie mainstay. He says that leafy greens, including spinach and kale, along with beta-carotene-rich carrots, are better choices. As for fruits, any berry or citrus fruit deserves a place on our menus. But Dr. Wang reminds us of what we’ve known for a few years: fibre-lacking and sugar-heavy juices do not deserve the same place.
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Why the word “VEGAN” DOES NOT ALWAYS
equal healthy BY MARITA SCHAUCH, ND
What is your definition of healthy food? For me and my patients, this topic has been so wildly misconstrued in today’s supermarket culture. Time and time again, I find that my patients do not have a firm understanding of what makes certain foods healthy or unhealthy, especially as relates to a vegan or plant-based diet.
It’s vital to read labels First, I want to acknowledge that a big reason for the confusion surrounding natural foods is that more people are looking for healthy foods to fuel an active lifestyle, especially as they age. Of all the topics trending, how wonderful is it that health and well-being are at the top of the list? The problem is, corporations that don’t always produce healthy foods capitalize on this trend by adding false packaging claims – like “natural,” “vegan,” “light,” or “diet” – on products that are not healthy to boost sales.
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As such, labelling unhealthy foods becomes confusing to the consumer.
and sodium, and based primarily on processed foods.
Believe it or not, it is perfectly legal for Cheetos to be labelled as “natural” and Oreo cookies as “vegan.” My hope is that we can all agree that neither product is a healthy choice to eat.
This is where it becomes necessary to stress that just because a label says vegan, it doesn’t mean it’s healthy. A trip to your local grocery store will show you the number of products promoting that they’re vegan or plant based. These can range from mock meats, frozen dinners, and baked goods, to ice creams, cheese, butter, and even yogurt.
Before we go any further, I must emphasize two highly scrutinized labels that are in reality 100% legitimate: organic and non-GMO. These labels are accurate and regulated, and they have meaning for us and for the health of our planet.
What are junk food vegans?
But, Dr. Marita, how can we be sure the food we’re eating is really healthy?
The issue with labelling, coupled with the rise in plant-based eating, has led to the rise of a term called “junk food vegans.” These are people who strictly follow a plant-based or vegan diet, but don’t eat healthy food at all. People typically start down this path because they hear of the reported health benefits of eating plant-based foods, but they end up with a diet that is full of added sugars, high in bad fats
Believe it or not, it’s actually very simple. Like with any diet, processed foods should be kept to a minimum for good health. Also, I am a big advocate for eating whole, organic, non-GMO foods. The rule of thumb is, the closer it is to how it came out of the earth, the better. Think fresh fruits, vegetables, nuts, seeds, legumes, beans, whole grains, non-GMO, and organic. As such, a healthy plant-based
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“ ” Believe it or not, it is perfectly legal for Cheetos to be labelled as “natural” and Oreo cookies as “vegan.” My hope is that we can all agree that neither product is a healthy choice to eat. diet includes a wide variety of wholefoods, with other foods sitting in the realm of a once-in-a-while treat.
Is a vegan or plant-based diet for everyone?
The other thing to consider as we see the rise in vegan and plant-based eating is that it isn’t for everyone. As a naturopathic doctor, I see many patients who are thriving on a plantbased diet, and I also see those who aren’t. For some, a vegan diet has led to a lower risk of heart disease and diabetes, weight loss, increased energy, and better digestion. But I have also seen patients whose health suffered from removing animal products from their diet. The moral is, each body is unique, and there is absolutely no one-sizefits-all approach to eating. You can also adopt a more moderate way of incorporating more plant-based meals into your life, allowing for a more diverse and versatile diet overall.
What else is there to consider when eating a plant-based diet?
Specific vital nutrients, like iron and vitamin B12, can be challenging to get from a plant-sourced vegan diet. If you’re making the switch to an all plant-based regimen, I recommend that you do a lot of research or consult with a health care practitioner to design a diet or supplementation plan that accommodates all of your dietary needs.
WHAT ABOUT THE ENVIRONMENTAL IMPACTS OF PLANTBASED EATING? Many people choose a plantbased diet because of the reported environmental benefits. However, it’s important to keep in mind that large-scale industrialization and food production create an enormous negative footprint. If the planet’s health is a concern, supporting local farmers’ markets and natural health stores (that source locally) can make a difference. Small-scale organic farming regenerates the soil and can substantially mitigate climate change. This way we can support both healthy bodies and a healthy planet.
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ECHINAMIDE
®
Clinically proven to work. ECHINAMIDE is a unique patented, super-extracted echinacea concentrate developed by Natural Factors. It is the ONLY echinacea clinically proven to get rid of your cold and flu up to three times faster. Over 20 years ago, Natural Factors undertook extensive research to discover the key compounds in echinacea that seemed to strengthen the human immune system to lessen colds. This research isolated the key active immune-stimulating compounds in echinacea, which we call ECHINAMIDE. We then studied the effects of ECHINAMIDE in two double-blind Phase II clinical trials. These trials concluded that ECHINAMIDE works to: (1) lessen the duration of colds, and (2) reduce the severity and duration of upper respiratory
infections, including the common cold. ECHINAMIDE stimulates the immune system so it can identify viruses sooner, contain them quicker, and eliminate them faster. The result is reduced symptoms and a quick recovery from viral infections – without the side effects of drugs. Grown, tested, and manufactured by Natural Factors in British Columbia, Canada, ECHINAMIDE is the only full-spectrum fresh herb extract that contains standardized effective extract of echinacea.
ECHINAMIDE with other immune herbs create the incredible Anti-Viral Formula
Available only in natural food stores. • naturalfactors.com
Jessica’s Story
STRONG BONES BY KATE RHÉAUME, ND
after
A few months ago, I received a message from Jessica*, one of the readers of my book**, who was concerned about her bone health: Dear Dr. Kate, In 2014 I was diagnosed with low bone mineral density (BMD). At only 47, I was already at the borderline for osteoporosis, with a BMD of 0.92 g/cm2, so I decided I needed to take serious action. I added vitamin K2, vitamin D3, and magnesium to my healthy eating regimen and started weight-training exercise per the recommendations in your book. I am delighted to share that at 54 years old, my bone density is now back in the “green zone” (meaning a BMD of at least 1.06 g/cm2, the lowest-risk category for fracture)!
Restoring and maintaining healthy bone density is a personal journey – each person’s results will vary – and is best done under the guidance of a dedicated professional who is familiar with the condition. Jessica’s relatively young age and early stage of diagnosis were certainly advantageous for her. So what did Jessica’s recovery plan include? VITAMIN K2. While everyone knows that vitamin D is vital for bone health, it doesn’t work alone. Vitamin D is essential for calcium absorption, but has little control over where calcium goes once absorbed. That role falls largely to vitamin K2, a long-overlooked fat-soluble vitamin that helps guide calcium towards bones and away from soft tissues like arteries. Studies show that vitamin K2 helps increase BMD and other aspects of bone health. Food sources of vitamin K2 include brie, gouda, and Jarlsberg cheese, as well as grass-fed animal foods. MAGNESIUM. As far as minerals go, calcium has always taken centre stage in the bone-health department. Magnesium is also crucial for a strong skeleton, but is more challenging to get *Name has been changed **Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life
through diet. Magnesium deficiency contributes to osteoporosis by inhibiting adequate vitamin D activation, interfering with hormone balance, promoting low-grade inflammation, and more. Eating plenty of green leafy vegetables will help with magnesium intake, but a supplement is needed to meet the roughly 400 mg recommended daily intake. WEIGHT-BEARING EXERCISE. Nothing replaces the effects that so-called resistance training (i.e., pumping iron) has on strengthening bones. By applying controlled stress – technically referred to as “mechanical load” – bone-building cells start laying down some extra scaffolding, resulting in denser bones. In addition, strong muscles help bolster coordination and prevent fracturecausing falls. The key is to add a little extra challenge beyond
the weight you normally carry. Think squats with dumbbells, for example. Results will vary, but Jessica took the proper steps to improve her health and build strong bones, and she will reap the rewards for many years. It’s never too late to make a positive change for your body. For more information, you can find a copy of my book at amazon.ca
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AVERT TYPE 2
DIABETES
Naturally
BY MARITA SCHAUCH, ND
How much do you really know about diabetes? There are many myths and outdated information about diabetes. Yet, it affects one in three Canadians, and there is a 50% chance that those currently aged 20 will develop type 2 diabetes in their lifetime. Despite the high-risk factor for developing the disease, less than 50% of Canadians can identify at least half of the early symptoms of diabetes according to Diabetes Canada.
First, what exactly is diabetes? Diabetes, or diabetes mellitus (DM), is a metabolic disorder that results from problems controlling the hormone insulin, and hence affecting blood sugar regulation.
QUESTION #2
TEST YOUR KNOWLEDGE QUESTION #1 What condition is diabetes characterized by? A. Higher blood sugar levels B. Lower blood sugar levels C. Both ANSWER: Higher blood sugar levels Diabetes symptoms are a result of higher-than-normal levels of glucose (sugar) in the blood. Higher levels of blood sugar can lead to serious health 34
nerve damage, depression, Alzheimer’s disease, hearing impairment, and other tissue damage such as of the feet and eyes.
problems in both the long and short term. Some of the warning signs of diabetes include: · Increased thirst · Extreme hunger · Unexplained weight loss · Frequent urination · Irritability
· Fatigue · Frequent infections · Slow-healing sores · Blurred vision
In the long term, diabetes can lead to cardiovascular disease, kidney damage,
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What hormone plays the key role in diabetes? A. Cortisol
B. Estrogen
C. Insulin
ANSWER: Insulin The hormone responsible for blood sugar regulation is insulin. Insulin is produced by the pancreas and enables sugar to enter cells for fuel. In the case of type 1 diabetes, insufficient or sometimes no insulin is produced by the pancreas. In this article we are focusing on type 2 diabetes, in which your cells become resistant to insulin.
QUESTION #3 Which of the following are risk factors for type 2 diabetes? A. Diet, high blood pressure, high cholesterol B. Weight, age, race, and family history C. Inactivity, and having polycystic ovary syndrome (PCOS) D. All of the above ANSWER: All of the above There are a number of risk factors that are correlated with the development of type 2 diabetes. Interestingly, despite the commonality of these risk factors in developing insulin resistance, researchers cannot pinpoint why some people develop it and others don’t. For example, not all overweight people develop insulin resistance. Also, many people with type 2 diabetes are not overweight; in fact, 10–15% are a healthy weight, and not everyone with a family history of diabetes develops it. Researchers believe that
it is a combination of risk factors that lead to the development of the disease.
PREDIABETIC
QUESTION #4 Type 2 diabetes is preventable. True or false? ANSWER: True, in most cases Unfortunately, there is no cure for diabetes. However, if caught early, many cases of type 2 diabetes can be managed and put into remission with crucial lifestyle changes. It’s important to note that prediabetes, which occurs before developing type 2 diabetes, is reversible with the same essential lifestyle changes. Supplements such as berberine, fenugreek, and cinnamon have also proved to be supportive in managing diabetes.
WHAT TO DO IF YOU SUSPECT YOU MAY BE
If you are experiencing any of the diabetes warning signs listed earlier, visit your health care practitioner. They will test your blood glucose levels to assess the best course of action for you. I like to use a method of testing called homeostatic model assessment of insulin resistance (HOMA-IR) with my patients. I use this method because it measures both the presence and extent of insulin resistance, so you can get a clear picture of where your body stands and whether you need a preventative strategy. Food and lifestyle changes can be preventable strategies in most type 2 diabetes cases.
EAT A HEALTHY DIET Eating a healthy diet is paramount to every aspect of our health, but it is vital in diabetes prevention. Keep refined sugars to a minimum, and focus on eating plenty of fresh vegetables, whole grains, good fats, and protein. Fats and proteins are While there are certain factors essential in helping to regulate blood sugar. Stay beyond our control, such as family away from items like soda, candy, history, ethnicity, or age, the good and other processed news is that type 2 diabetes is foods as much as highly preventable through possible. a healthy lifestyle.
PREVENTING
TYPE 2 DIABETES
GET MOVING Physical activity helps use up excess blood sugar, as well as improve and maintain insulin sensitivity. Recent studies from Harvard Medical School suggest that as little as 12 minutes per day of vigorous exercise can lower the risk of diabetes. I recommend aiming for 30 minutes of moderateto-vigorous activity per day. Simply walking is a great THE BLUE CIRCLE, and accessible activity INTRODUCED IN 2006, that goes a long IS THE UNIVERSAL way in creating SYMBOL FOR DIABETES. lasting health.
LOSE THOSE EXTRA POUNDS Excess weight is a significant risk factor in developing type 2 diabetes, as the more fatty tissue you have, the more resistant your cells become to insulin. Even reducing weight by as little as 7% has been shown to reduce diabetes risk by 65%. Incorporating diet and exercise changes should support most people in this effort, but hormonal factors could be at play if diet and exercise prove ineffective. Speak with your health care practitioner if you suspect this may be the case for you.
WOMENSVOICEMAGAZINE.COM 35
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The
Healthy Plate
BY KARLENE KARST, BSc NUTRITION
With all the different diets and food fads we read about on a daily basis, it’s easy to lose track of some basic principles that contribute to vibrant, long-lasting health. Could it be as simple as creating a visual balance of food, one plate at a time? Can each plate deliver a mix of beneficial nutrients and fibre to help us avoid both acute and chronic diseases?
CREATE BALANCE Look for a balance of proteins, healthy fats, and plenty of fresh organic fruits and vegetables in a rainbow of colours, and don’t forget the benefits of added sauces and spices, packed with antioxidants. Not only will your plate look beautiful, but it will be chock full of nutrition. When you begin with this age-old tradition (for years people ate from their own gardens, and junk food didn’t exist), healthy living takes care of itself.
I believe it’s possible. Forget those detailed eating plans and let’s focus on one healthy plate of food every time you sit down to eat because each meal matters!
3/4
PLANTS
1/4
PROTEINS
9 9 9 9
FILL UP ¾ OF PLATE
Vegetables Legumes Nuts and seeds Beans
FILL UP ¼ OF PLATE
To make the ultimate healthy plate, here are some suggestions:
9 9 9 9
Whole grains Rice Oats Fruits
9 9 9 9 9
Nuts and seeds Legumes Beans Seafood Grass-fed beef
9 9 9 9 9
Free-range chicken 9 Dairy (such as Greek yogurt Free-range, organic eggs and cottage cheese) Tofu 9 Fish (deep cold-water fish Turkey in particular) Tempeh
ADD A SERVING OF HEALTHY FATS 9 Cooking oils (avocado, coconut, sesame, or extra virgin olive oil) 9 Garnishing oils (walnut, pumpkin, or flax)
9 Avocados 9 Nuts and seeds 9 Leafy green vegetables 9 Deep cold-water fish 9 Olives 9 Organic butter
If you look carefully at the above lists, you’ll see that plants and plant-based foods show up in every section of your healthy plate. That’s because plants are uniquely capable of delivering much of what we need – nutrients, protein, and healthy fats, among other things – adding nutritional value and enhancing flavour. One of the simplest ways to achieve a genuinely healthy plate is to add more fruits and vegetables. Not only are they tasty, but their production is easy on the planet. Also, foods from plants offer an abundance of gut-friendly microbes and an array of antioxidants (to help fight cancer-causing free radicals), along with a helping of enzymes, fibre, and phytonutrients. Strive for variety in your choices, and don’t get stuck on the same old, same old.
BOOSTERS 9 Fermented greens and superfood powders 9 Plant protein powders 9 Cacao nibs 9 Cacao powder
9 9 9 9 9 9 9
Matcha powder Chia seeds Pumpkin seeds Sunflower seeds Flaxseeds Hemp seeds Herbs and spices
9 9 9 9 9 9 9
Nutritional yeast Tamari Fish oil Spicy mustard Curry paste Olives Chili oils
Aim for 30 different plant-based foods each week, and you’ll find that your excellent choices reward you with improved energy, strength, and stamina, not to mention giving you a greater sense of mental health and well-being. Who knew eating well could be as simple as one healthy plate of nutritious food every time you sit down for a meal? Remember to focus on getting three-quarters of every plate filled with plants and plant-based foods, and then add a serving of protein. Use healthy fats in your cooking, and don’t forget to savour every morsel, stay grateful, and enjoy time spent in conversation with family and friends.
WOMENSVOICEMAGAZINE.COM 37
PREVENTING
EYE DISEASES BY KAREN JENSEN, ND
ADULTS AGED 40 YEARS AND OLDER ARE AT THE GREATEST RISK FOR EYE DISEASE THAT COULD LEAD TO VISION LOSS. The most common conditions include dry eyes, cataracts, diabetic retinopathy, glaucoma, and age-related macular degeneration (AMD). Most of these disorders are asymptomatic, showing no symptoms in the early treatable stages.
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DRY-EYE DISEASE is a common condition caused
by inadequate tear production, which leads to inflammation and damage of the surface of the eyes. There are several causes, including aging, medications, hormone changes, autoimmune disease, or allergic eye disease.
CATARACTS are the leading cause of blindness (at 42%) in all nations. To those affected, it is like looking through cloudy lenses. The natural lens of the eyes is made up of protein fibres arranged in such a way that permits light to pass through. However, with increasing age, these proteins clump together and cloud small areas of the lens making it more difficult to see. As such, most cataracts are age related, affecting more than half of all North Americans older than 65.
DIABETIC RETINOPATHY affects an
estimated one-third of people with diabetes and is the leading cause of blindness and vision loss in adults aged 35–50. Supplied by many small blood vessels, the retina at the back of the eye creates the picture for the brain. When blood sugar is too high, the blood vessels can break and leak blood or fluid into the eye, causing damage to the retina.
GLAUCOMA is a group of eye conditions that damage the optic nerve, the health of which is vital for good vision. This damage is often caused by abnormally high pressure in the eye. AMD causes blurred or reduced central vision due to the thinning of a part of the retina, called the macula, which is responsible for clear vision. Macular degeneration affects more people than those with glaucoma and cataracts combined. It is generally considered to be irreversible and is the leading cause of blindness in individuals over the age of 55. Although aging is unavoidable, there are essential factors that can improve your eye health. Stick to a diet rich in antioxidants (for example, the Mediterranean diet), exercise regularly, quit smoking, maintain normal blood sugar levels, body weight, and eye blood pressure. These healthy practices will keep your eyes healthy for a long time. Deficiencies in certain minerals and vitamins can increase the risk of many eye diseases. Supplements can help prevent or slow the development of these diseases.
NATURAL SUPPLEMENT SUPPORT Oxidative stress and inflammation play a critical role in the initiation and progression of many age-related eye disorders. Antioxidants help fight free radicals, which damage tissues throughout the body, increase inflammation, and/or damage proteins within the eye. The National Eye Institute (NEI) updated their guidelines with the following recommendations based on the age-related eye disease study (AREDS):
LUTEIN AND ZEAXANTHIN
are the two primary carotenoids found in the macula and retina. Studies show that these antioxidants slow the progression of AMD, and individuals who took lutein and zeaxanthin supplements reduced the progression of cataracts by 32%.
VITAMIN C is an antioxidant that has been shown to lower the risk of developing cataracts. When vitamin C is taken in combination with other essential nutrients, it can slow the progression of AMD and vision loss.
VITAMIN E is another important antioxidant, and when taken with vitamin C and beta-carotene, studies show it reduces the risk of AMD.
BETA-CAROTENE AND VITAMIN A support eye health by keeping the surface of the eye, or the cornea, moist and healthy.
ZINC
helps maintain the health of the retina, cell membranes, and protein structure of the eye. Zinc allows vitamin A to travel from the liver to the retina to produce melanin, a pigment that protects the eyes from ultraviolet (UV) light. According to the American Optometric Association (AOA), taking 40–80 mg of zinc per day, along with antioxidants, could slow the progression of advanced AMD by 25%. It could also reduce vision loss by 19%.
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WOMENSVOICEMAGAZINE.COM 39
Turn the Table
on Super
BUGS BY KATE RHÉAUME, ND
The advent of antibiotics in th
the first half of the 20 century heralded a new era of medicine. Seemingly invincible, antibiotics were often prescribed inappropriately or excessively, a practice which quickly led to their decreased efficacy. Researchers observed resistance to penicillin in certain species of bacteria as early as the 1940s, just a few years after the wonder drug was introduced to the market.
No matter, new drugs were soon developed to take the place of antibiotics. The 1940s to the 1970s were a golden age of antibiotic development, with many new medications entering the market. Previously common bacterial infections were vanquished. We had won the battle against bacteria. Or so it seemed. In recent decades antibiotic resistance has progressed rapidly, while the development of new antimicrobials has slowed to a trickle. Today an estimated 50,000 people die annually in Europe and North America from previously treatable infections. Microorganisms are even named according to the treatments to which they are now immune, such as
How can we fight back? Now that the need for new antibacterials is urgent, innovative researchers are turning to Mother Nature for answers. Up to half of modern pharmaceuticals are derived from plants, making them an obvious choice to probe for existing and yet-to-be discovered antimicrobial powers. Future infection treatments may take the shape of entirely plant-derived medicines, or so-called bioenhancers, also known as botanical “boosters.” These can be combined with existing pharmaceutical antimicrobials to optimize their performance. This takes advantage of both traditional and conventional approaches by seeking synergy between natural and chemical bactericides. 40
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methicillin-resistant Staphylococcus aureus (MRSA) or vancomycin-resistant Enterococcus (VRE). Why did this happen? Superbugs aren’t trying to outsmart us. Antibiotic resistance is a natural and inevitable process. Random, spontaneous genetic mutations occur regularly in bacteria and viruses as they do in people (but we multiply a lot more slowly). If one of those mutations happens to allow the microorganism to resist being killed by its usual treatment, then that bug will survive to pass along the resistance trait to its offspring. Eventually the resistant bugs become widespread. Indiscriminate or irresponsible use of antimicrobials accelerates the process.
Today an estimated 50,000 people die annually in Europe and North America from previously treatable infections.
Promising botanical antimicrobial candidates include:
Plants containing berberine, an alkaloid with a long history of traditional use that is found in several medicinal species, such as Oregon grape, barberry, and goldenseal.
Members of the Dogbane family, which include garden variety favourites such as periwinkle, oleander, and milkweed. Most of these plants are poisonous to some degree, and those very same toxins have the potential to be harnessed for specific bacterial targets.
Oregano oil, tea tree oil, and other plants that contain terpenes, a class of over 30,000 natural compounds, many of which have antibacterial properties.
Honey, which has been known since ancient times and documented in the world’s oldest medical literature to possess powerful infection prevention and wound-healing properties.
Antibiotic stewardship While we wait for the next generation of antimicrobials to arrive, there are practical steps we can all take to do our part in slowing antibiotic resistance: Take antibiotics exactly as prescribed, not saving any for future use. Don’t take or pressure your health care practitioner into prescribing
unnecessary antibiotics for viral illnesses, for instance, like the flu. Don’t share or take any prescription antibiotics meant for someone else. Remember that existing antibiotics can still be lifesaving and should not be avoided when necessary, especially for young children, older adults, and people
with chronic health conditions. Don’t attempt to tough it out or self-treat a potentially dangerous bacterial infection with home remedies. Remember to take a good-quality probiotic formula to minimize possible adverse effects from prescription antibiotics.
WOMENSVOICEMAGAZINE.COM 41
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The Hazards of
PROLONGED SITTING BY STEPHANIE RUBINO, ND
WE ARE SITTING MORE THAN EVER. THE PANDEMIC HAS BROUGHT ABOUT MANY CHANGES, INCLUDING A PUSH TOWARDS A MORE SEDENTARY LIFESTYLE. Limitations of everyday movement and physical activity stemmed from staying home, but were also a result of disappearing daily commutes, increased screen time, and extended gym restrictions. Even before the pandemic, research showed an average sedentary time of 8.83 hours per day among adults aged 20–75 years. We cannot deny that sitting and being inactive for extended hours can be detrimental to our health. Such behaviour is associated with many negative health outcomes such as cardiovascular disease, type 2 diabetes, obesity, deep vein thrombosis (DVT), and mental health concerns in both children and adults.
CONSEQUENCES OF PROLONGED SITTING
Humans were not made to be inactive for prolonged periods of time, especially in sitting, lying, or reclined positions. Our evolution has been influenced by high levels of physical activity, such as long-distance walking and running, due to hunting and gathering lifestyles. In the past, periods of inactivity still involved some muscle activity as people spent their rest time in postures like squatting or kneeling. Today, we frequently spend work and relaxation time sitting or lying, and the negative consequences of this are plenty.
Average SEDENTARY TIME
8.83 hours per day
Prolonged sitting along with reduced muscle activity can lead to obvious tightening of muscles, stiff joints, and increased body pain. Headaches, poor posture, difficulty with balance, and back pain are common complaints. Research has also shown that
WOMENSVOICEMAGAZINE.COM 43
extended sitting can increase the risk of cardiovascular disease, diabetes, and metabolic syndrome due to insulin resistance in skeletal muscle, along with increased blood pressure, triglycerides, cholesterol, postprandial (after mealtime) glucose, and insulin levels. Sitting for too long can lead to reduced blood flow, impairing endothelial function of the vessels and increasing the risk for peripheral artery disease (PAD) in the legs. PAD is a consequence of atherosclerosis
STAY SAFE, BUT NOT SEDENTARY
Although we may still be distancing to remain safe and protect others, it does not mean we need to be sedentary. Make a choice to engage in frequent movement.
Schedule movement breaks Although you might do a workout regularly, it’s still essential to break up prolonged periods of sitting with regular movement and stretching breaks. Increasing physical movements will lead to improved circulation, increased muscle activity, and reduced postprandial glucose and insulin levels. Set reminders during your day to walk up and down stairs, skip around your desk, or head outside for some fresh air.
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Promote health with the Mediterranean diet One of my favourite dietary approaches to support the negative impact of a sedentary lifestyle is the Mediterranean diet. Full of fruits, vegetables, nuts, seeds, beans, fish, whole grains, and healthy fats, this dietary approach is well known to lead to positive health outcomes. Providing an array of nutrients, such as antioxidants, fibre, and polyunsaturated fatty acids, the Mediterranean diet has been shown to lower lipids, blood sugar, insulin, and blood pressure, while also helping to reduce body weight, protect against oxidative stress and inflammation, and support the gut microbiota. Support vessel health with nutrients Nutrients can play a key role in supporting blood vessel health and blood flow. One such example is collagen, an abundant protein in the body that plays a role in supporting the structure of blood vessels and other important tissues. Insufficient levels of collagen, which unfortunately decline as we age, can lead to fragile blood vessels. Supplementing with
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in the arteries (a build-up of plaque in the artery walls), which in turn, can narrow these vessels and further reduce blood flow in the legs. Unfortunately, this stagnant blood flow can cause the blood to thicken, leading to increased risk of clots. Clots can also form in the deep veins of the legs, a condition known as DVT. Unfortunately, these clots can break off from the vein, travel through the bloodstream to the lungs, causing a pulmonary embolism, a potentially fatal condition.
collagen and other supportive nutrients such as vitamin C and lysine, can provide additional support to strengthen blood vessels and promote better blood flow. Omega-3 fatty acids have been shown to have anti-inflammatory effects and increase levels of nitric oxide, a compound that helps dilate blood vessels to help improve circulation. Omega-3 fatty acids are readily available in fish, such as salmon, anchovies, and sardines; and fish oil supplements; and plant sources, such as chia, hemp, and flax seeds. Beets also help increase nitric oxide levels and improve blood flow. In a double-blind, placebo-controlled clinical trial daily
dietary supplementation for 4 weeks with dietary nitrate in the form of beetroot juice led to a reduction in blood pressure and arterial stiffness, and improved endothelial function. Be sure to add beets to salads and soups, and look for beets in a powder form that can be added to smoothies and smoothie bowls. Increase circulation with dry skin brushing Prolonged sitting not only leads to reduced blood flow, but also sluggish lymphatic flow. The lymphatic system helps the body get rid of waste and other toxins, but relies on the body’s movement to function properly. Dry skin brushing is an important technique used to increase blood circulation and promote lymph flow. Dry skin brushing is ideally done twice per week before a shower. Staying safe and healthy continues to be the priority during these unprecedented times, but that does not mean we need to remain sedentary to achieve this goal. We can continue to support our global goals, while we continue to prioritize our current and future health.
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Omega-6 & P E R F E C T R AT I O
BY STEPHANIE RUBINO, ND
If there was ever a nutrition topic that brought much confusion, it’s the one about fats.
DON’T EAT FATS, NO WAIT, YOU NEED FATS! EAT LOW FAT, NO WAIT, EAT FULL FAT! This ever-changing advice can cause many people to feel perplexed about this key macronutrient. In recent years, there has been much discussion about two important polyunsaturated fats – omega-6 fatty acids and omega-3 fatty acids. Let’s explore the importance of these essential fats for overall health. 46
OMEGA-6s AND OMEGA-3s: FINDING THE BALANCE Omega-6 and omega-3 polyunsaturated fatty acids are considered essential. This means the body cannot make these fats on its own, so they must be obtained through our diet and/or from supplements. Many believe human beings evolved on a diet that had a ratio of omega-6 to omega-3 of around 1:1. However, current Western diets appear to deliver a ratio of omega-6 to omega-3 of 10:1 to 20:1 or higher, an indication that our intake of omega-6 fats has dramatically increased over the years. Why is this of concern?
High consumption of omega-6 fatty acids, commonly found in soybeans, corn, safflower oil, and sunflower oil, increases inflammation and may be linked to medical concerns such as cardiovascular disease, arthritis, and obesity. On the other hand, the omega-3 fatty acids that we consume through fish and fish oil supplements, nuts and
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seeds, and some plant oils, are known to decrease inflammation. Therefore, it is important to decrease our consumption of omega-6 fatty acids, especially from processed oils and foods, but we do not need to completely eliminate these essential fats from our diet. Our goal should be balancing our intake of omega-6 and omega-3 fats, aiming for a ratio ranging from 1:1 to 4:1. In addition to increasing omega-3 fats, we can also choose beneficial omega-6 plant seed oils that have several health benefits.
BE HEALTHY WITH GAMMA-LINOLENIC ACID (GLA) Evening primrose oil, borage oil, hemp seed oil, and black currant seed oil provide a high abundance of GLA, a beneficial
omega-6 polyunsaturated oil with positive health effects. GLA is also produced when we metabolize linolenic acid (LA), however this process may be restricted by factors such as stress, smoking, and deficiencies of nutrients such as magnesium, vitamin B6, and zinc. We can bypass this by supplementing directly with GLA from the sources listed above. When we consume GLA it is metabolized to DGLA (dihomo-gammalinolenic acid), which is stored in our cells until needed. When cells are activated, DGLA is converted into metabolites that possess anti-inflammatory and immunoregulatory properties, among other benefits. These actions outline the importance of GLA in supporting conditions such as skin concerns, arthritis, asthma, and diabetic neuropathy.
GLOWING SKIN Deficiencies of essential fatty acids, including GLA, can lead to skin concerns such as dryness, peeling, irritation, and
slower healing. In fact, individuals with atopic dermatitis (eczema) reportedly have low blood levels of GLA and DGLA, and metabolites of GLA may help reduce inflammation, as well as increase ceramide production and improve skin barrier function. More research is needed in this area; however in one pilot study, supplementation with evening primrose oil (4–6 g providing 320–480 mg of GLA daily) for 12 weeks resulted in a significant increase of blood GLA and DGLA levels, along with a decrease in the SCORing atopic dermatitis index, indicating a decrease in symptoms such as redness, dryness, and swelling. Whereas 42.9% of patients had mild symptoms and 57.1% had moderate symptoms, after the 12-week treatment, 93.2% of patients had mild symptoms and 6.8% had moderate symptoms. Additional research has supported GLA’s beneficial effects on transepidermal water loss (TEWL), that is the amount of water that passively evaporates through the skin to the external environment. GLA may also help reduce acne severity, with one study showing 400 mg of GLA decreasing inflammatory and non-inflammatory acne lesions.
IMPROVING ARTHRITIS Research has investigated the benefits of GLA for cases of rheumatoid arthritis and has found significant improvements in pain and global function. An 18-month randomized, double-blind, comparison trial looked at the use of borage seed oil (1.8 g of GLA), fish oil (2.1 g of EPA
and 1.4 g of DHA), and a combination of both oils in patients with rheumatoid arthritis. All three treatment groups experienced significant reductions in disease activity scores as well as the clinical disease activity index, indicating the benefits of GLA for rheumatoid arthritis. Patients in this study were also able to reduce their need for disease-modifying antirheumatic drugs (DMARDs) commonly used to treat rheumatoid arthritis.
SUPPLEMENTING WITH GLA Green leafy vegetables and nuts provide small amounts of preformed GLA; however human milk and supplemental sources, such as borage oil (18–26% of GLA), black currant oil (15–20% of GLA), and evening primrose oil (7–10% of GLA), provide more significant amounts. GLA is generally well tolerated and appears to be safe when taken in doses up to 2.8 g per day or less for up to one year. Some people may experience side effects such as loose stools, gas, and headaches when using GLA. Since GLA may have anticoagulant effects, it’s important to speak to your health care practitioner if you are using blood-thinning medications. Can you supplement with GLA and EPA/ DHA from fish oil? Absolutely! Don’t forget that we must balance our intake of good fats. These key omega-6 and omega-3 fatty acids complement one another and can be used successfully together to manage inflammation and support overall health.
TEST YOUR GLA IQ! It’s important to avoid all types of omega-6 fatty acids.
GLA is a type of:
Important supplemental sources of GLA include:
Balancing omega-6 fatty acids and omega-3 fatty acids is important for overall health.
GLA may be helpful for:
A. True
A. Saturated fat
A. Borage oil
A. True
A. Skin health
B. False
B. Omega-3 fatty acid
B. Black currant oil
B. False
B. Rheumatoid arthritis
C. Omega-6 fatty acid
C. Evening primrose oil
C. Diabetic neuropathy
D. Monounsaturated fat
D. All of the above
D. All of the above
Answer: B
Answer: C
Answer: D
Answer: A
Answer: D
WOMENSVOICEMAGAZINE.COM 47
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HERB PROFILE
Ashwagandha BY MARITA SCHAUCH, ND
Adaptogen is a buzzword in the health and wellness world these days, and for good reason. An adaptogen promotes health in many areas of your body by helping your body regulate and adapt to stress.
One of my favourite adaptogens elevated stress levels being the is ashwagandha, a herb native primary cause of poor sleep. With to India. Humans have used this the challenges of modern life, our powerful little herb extensively stress response can get stuck in for over four millennia. So, while the “on” position, which affects our it may be new to mainstream ability to wind down properly. Western awareness, it was Ashwagandha is a grounding used in ancient traditions and calming herb that helps THE PLANT’S of Eastern medicine. return cortisol (the stress SPECIES NAME, hormone) production to SOMNIFERA, The primary reason its natural rhythms. It also MEANS “SLEEP I recommend Stresssupports the brain’s neural INDUCING” Relax® Ashwagandha pathways for gammaIN LATIN. is to help with sleep and amino-butyric acid (GABA), improve resilience to stress. a neurotransmitter responsible Stress and sleep are linked, with for sustaining calmness. In addition
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to helping the body adapt to stressful situations, ashwagandha is also potent in supporting the nervous and endocrine (hormone) systems, as well as boosting cardiovascular and immune health. Traditionally in powder form, ashwagandha is added to warm milk with honey, but it’s also available in natural health stores in capsule form, which you can break open and add to tea. Always consult with your health care practitioner before adding any new supplements to your routine to ensure it’s right for you.
Steps to Morning Energy & Vitality
SCIENTISTS SAY THAT THIS ONE SHORT LIST CAN MAKE ALL THE DIFFERENCE IN YOUR MORNING ENERGY LEVELS. Take 10 deep breaths as you wake up, just to take in your surroundings and welcome the new day. Hydrate with a glass of water right away to move oxygen more efficiently through your system. Caffeinated drinks also work! Newer research shows that tea and coffee do not dehydrate. Stretch, or treat yourself to a complete workout – the trick is to move your body. The benefits include improved concentration and the release of moodimproving endorphins. Make sure you start your day by fuelling your body. Eat sufficient amounts of food and be sure to get your calories in a well-balanced
meal. Choose foods that help you limit sugar intake. Bakery goods and hot or cold cereals may set you up for a mid-morning sugar crash. Reach for proteins, such as a hard-boiled egg or even a protein shake. Don’t let the outside world determine your first thoughts and feelings of the day. According to the Pew Research Center, two-thirds of Americans say the news wears them out. So, ditch your phone, or at least, set some boundaries for your morning surfing, and save the work emails for work. Oh, wait. Experts say there’s one more piece of advice they can offer that tempers all the others: You do you. What works to create your best possible morning may be quite different from what works for someone else.
BREATHE HYDRATE
MOVE EAT
(BUT LIMIT SUGAR)
IGNORE THE PHONE
WOMENSVOICEMAGAZINE.COM 49
Relief from Vaginal Dryness
Try Coconut Oil
BY MARITA SCHAUCH, ND
AS MOST OF US KNOW, WOMEN’S BODIES GO THROUGH A LOT AS THEY AGE, ESPECIALLY DURING MENOPAUSE WHEN HORMONES CHANGE. However, a topic seldom discussed is vaginal dryness. Vaginal dryness can cause pain during sex, and it can also create difficulties when using the bathroom. Many women experience embarrassment and avoid bringing this issue up with their health care practitioners, yet it is widespread. As women age, the hormonal shifts and declining estrogen production cause thinning of the vaginal walls and the loss of collagen, which in turn leads to fewer cells that produce moisture within the vagina. This can also occur in women of any age where decreased estrogen production is a factor, such as during periods of breastfeeding, high stress, and cigarette smoking; and with mood disorders and certain immune disorders.
The good news is, there are ways to treat the symptoms of vaginal dryness and reclaim your comfort and pleasure!
Symptoms of vaginal dryness can include discomfort, soreness, or light bleeding during sex; vaginal itching or
50
burning; and even irritation when wiping after using the bathroom. Unfortunately, these symptoms can lead to disinterest in sex in many women as it becomes a source of pain and discomfort.
While there are many products out there that claim to support vaginal dryness, I recommend simply using pure organic coconut oil or vitamin E oil. They can both be applied directly to the vaginal opening and vulva in the bathroom or at the bedside to help relieve symptoms and hydrate the skin. Coconut oil can also be used as a lubricant during sex. Please note: Do not use coconut oil as a lubricant if you are relying on latex condoms as a method of birth control, as the oil may erode the latex.
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I also recommend refraining from using any perfumed soaps on the vulva and avoiding douching as they both cause further irritation and dryness. The vagina has its own powerful self-cleaning methods, and simply washing the area with water can be enough. Some women may be prescribed “bioidentical” estrogen cream, but this is something that is individually based and needs to be monitored by a physician for appropriate dosing. I encourage you to speak up about these issues among your friends, with your partner, and of course with your health care practitioner. Women don’t have an expiry date, and I hope these tips allow you to keep experiencing a happy, healthy relationship until the end.
Irritated gut?
This fibre could make all the difference. Fibres such as inulin, bran, and wheat are high in FODMAPs and they irritate IBS and the digestive system. So what needs to change? Switching to a low-FODMAP diet, in other words a better digestible fibre, is a good idea.
A low-FODMAP diet can help an estimated 50– 80% of IBS patients achieve improvement in their condition.
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