BY KARLENE KARST, BS c NUTRITION
BY JULIA SOLNIER, P h D
This delicious meal replacement is packed with nutrition. It delivers 25 g of the highest quality high-alpha whey protein, along with 5 g of low-FODMAP Reliefibre* per serving, to keep you satisfied between meals and give your body the nutrient boost it needs. For the ultimate in energy and nutrition, try our delicious chocolate and vanilla powder options.
*This highly soluble dietary fibre and prebiotic is clinically recognized to maintain digestive health and relieve symptoms of IBS.
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
Dr. Kate Rhéaume is a graduate and former faculty member of the Canadian College of Naturopathic Medicine. A leading expert in natural medicine, Dr. Kate is the author of the best-selling book Vitamin K2 and the Calcium Paradox (HarperCollins).
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 the author or co-author of seven books; her most recent is Women’s Health Matters: The Influence of Gender on Disease.
KARLENE KARST, BSc Nutrition
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
JULIE REIL, MD
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.
MARITA SCHAUCH, ND
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.
Editor: Nancy Frances Cheeseman
Deputy Editor: Brinda Navjee
Editorial Assistant: Heba Sourour
Art Direction: Stephen Rank, Beata Stolarska
Graphic Designers: Rut Shapira, Jasper van Meurs, Celia Bowes, Mark Cawker, and Felicia Yee
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STEPHANIE RUBINO, ND
Dr. Stephanie Rubino is a licensed naturopathic doctor in clinical practice focusing on preventive health. As a wellness educator, she highlights the importance of nutrition, lifestyle, and the safe use of supplements. She has been a contributor to various health publications and has appeared on TV news shows.
JENNIFER BRIX, ND
Jennifer Brix is a licensed naturopathic doctor, health educator, and public speaker with a passion for empowering her patients to achieve optimal health. She has particular expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions.
GAETANO MORELLO, ND
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.
JULIA SOLNIER, PhD
Dr. Julia Solnier has a doctorate in Pharmaceutical Sciences from the University of Graz, Austria. She is an expert in pharmacognosy (medicinal plant research) with lecturing experience on herbal medicine. Julia is a Research Scientist at Factors Group and ISURA®. She focuses on conducting clinical trials and developing innovative delivery solutions.
MICHAEL R. LYON, MD
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.
In this magazine, we will advertise only products exclusively sold in natural health stores.
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. Canada: 1811559 / USA: 87249676
Real Physicians – Real Solutions
Cover photo: Factors Farms®
As the world awakens from its winter slumber, we welcome warm, sunshine-filled days, the joy of being with family and friends, and the beauty of blooming flowers, recognizing how these gifts are intertwined with the health of our planet. Join us for a meaningful discussion on climate change and its impact on your health, starting with a collaborative feature, “Celebrating Wins for Climate Change,” written by our esteemed editorial board. In the article, each member shares how they work to combat climate change, which we hope will inspire you to make changes, too.
Additional articles include the benefits of “Regenerative Agriculture,” “H2O Eases Joint Pain and Stiffness,” insight into “Climate Change and Heart Health,” “The Five Ds and Food Allergies,” and “Spotting Stress in Children and Teens” from naturopathic doctor Karen Jensen’s new ebook, plus tips to “Optimize Health with a Few Less Bites.”
Thank you to the WV team, who brings exceptional content related to health, wellness, and the planet’s sustainability to our readers.
Fuel Your Health, Transform Your Life – Nancy Frances Cheeseman
We are building a global community of people of all ages, shapes, sizes, and backgrounds who care deeply about each other, natural health, and our planet’s delicate ecosystem. Our team comprises doctors, nutritionists, and passionate health advocates who are a source of inspiration and positive change for you and the health of our planet.
Contact Us – We would love to hear from you. Your feedback helps us determine what features to add and how to improve WV magazine. Email the editor at info@womensvoice.com
WV magazine is available only in natural health stores and online. At WV, we support our retail partners across North America who have worked for over 80 years to promote food security, elevate the benefits of organic products, and strengthen local economies. These stores build community and help reduce the planet’s carbon footprint.
Want More? Sign up for WV magazine updates, health tips, and recipes online at womensvoice.com
At WV magazine, our commitment to Planet Earth is strong and getting stronger!
The print you’re reading today consists of recycled inks, and every page is now being made from FSC® certified paper. This FSC® certified paper is a combination of material from well-managed FSC certified forests and recycled material. 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 long-term, environmentally conscious sustainability.
You cannot get through a single day without having an impact on the world around you. What you do makes a difference, and you have to decide what kind of difference you want to make.
In our feature, we share what our cherished editorial board members do daily to combat climate change. We hope this will inspire you to make small changes, too!
Scientists studying temperature rise worldwide say they’re at the “hair on fire” stage, pulling out the stops to get public attention to focus on climate change patterns affecting humanity. Tempting as it may be to think “it’s too late” or “there’s nothing I can do as an individual,” consider these points from crowdsourcingsustainability.org
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THE SIZE OF AN INDIVIDUAL’S FOOTPRINT IS MIND-BOGGLING.
An individual produces 19 metric tons of greenhouse gas (GHG) annually in the U.S., enough to fill three Statues of Liberty.
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THE MICRO DICTATES THE MACRO. Governments and corporations have most of the power in largescale GHG reduction, but making choices with your wallet can make a difference.
THE RIPPLE EFFECT: WE ARE NOW A HIGHLY SOCIAL SPECIES. Studies show that the herd instinct is real. Only one committed person can break out of the pack and lead others to new and better behaviours.
– JULIA SOLNIER, PhD
Growing up in Europe certainly taught me many valuable life lessons – mindful consumption, active living, and environmental respect are three that immediately come to mind. When I reflect on my Austrian grandmother, Ernestine, who lived to age 93 in excellent physical and mental health, I see that she was a role model who showed everyone around her how to reduce one’s carbon footprint through simple daily habits. For instance, she regularly rode her bike or walked to the local grocery store. Remarkably, she incorporated these healthy habits until her last day on Earth. Ernestine demonstrates how small personal contributions significantly reduce carbon emissions. While life can get quite stressful as we aim to make the most of our time, the following are the top three small habits to incorporate into our daily lives: walking, especially for short journeys, biking when possible, and taking public transport or carpooling.
Final thoughts: Though individual choices may seem small, the impact of collective action, such as setting an example for others, is transformative and can create a substantial difference for a healthier and more sustainable Earth.
My ongoing effort to be an ally for the planet takes the form of cultivating a garden of native plants. Native or indigenous plants are naturally found in your local area and have co-evolved with the wildlife in the region. They differ from exotic or imported plants that may look pretty but do little to support pollinators. Native plants often require less water and maintenance because they
adapt to your region’s environmental conditions. It sounds altruistic, but I do it selfishly: I yearn for a yard full of butterflies, birds, and bees. The inspiration for a native garden came from a magical moment shortly after I moved into my new home. Attracted to my contractor’s bright red drill, a ruby-throated hummingbird arrived in the yard during deck construction. It checked out the drill and then disappeared. That was my “if you build it, they will come” moment. Next year’s goal is to reimagine our lawn.
As a mom to three kids ages 16, 13, and 9, food and laundry are always on the list. My husband and I committed to reducing our carbon footprint, so we opted for eco-friendly and concentrated detergents, which are very impactful with a family of five. These minimize packaging waste and contribute to overall sustainability. Another critical aspect we take pride in is water conservation. We implemented high-efficiency washers, choose shorter wash cycles, and select cold water settings to conserve energy and reduce the microfibres released from the clothing.
Food is also critical. Grocery lists and food prepping are fundamental to ensuring our family eats healthy, organic food. To help reduce waste, I am choosing reusable containers and utensils to reduce the amount of plastic wrap and bags. I favour bento-style boxes, which allow me to include various fresh foods without additional packaging. I also prepare home-cooked meals and repurpose leftovers in the children’s lunches when possible. Composting our waste is another essential practice. We love our city, which has separate bins for glass, recycling, compost, and garbage. When you make recycling
part of your kids’ chores, they learn how to reduce waste from a young age. Being an environmentally aware family is a work in progress, and as the kids get older, we can expand our contributions.
Small steps make significant differences, especially when protecting our planet. As a family with two young children, our approach to reducing our carbon footprint consists of simple daily actions, including using LED lights, washing laundry in cold water, turning off lights when not needed, and managing thermostat settings. We have embraced the power of the six Rs of sustainability: rethink, refuse, reduce, reuse, repair, and recycle. Here’s how we incorporate them in our home.
■ RETHINK. We are mindful of our buying and consumption habits, whether for food, clothes, or anything else – a win for our planet and wallets.
■ REFUSE. We don’t buy or take items we don’t need, even for free. We believe living with less is rewarding.
■ REDUCE. For example, we implement ways to reduce water usage, such as shorter showers, running the dishwasher with only full loads, and turning off water while brushing teeth.
■ REUSE. Switching from singleuse items to reusable ones, such as shopping bags, water bottles, and repurposed jars for storage, can be impactful. Ideas for reusing items are endless.
■ REPAIR. If something is broken, we try to fix it before we ditch it for a new product.
■ RECYCLE. We recycle items we cannot reuse or repair in accordance with our local community guidelines.
Some will agree with me, and some may not, but it was for environmental reasons that I chose not to use cloth diapers with my daughter. After hours of research, I came to this conclusion, and it all came down to water. Living at the time in an arid region of Canada, where we experienced five summers of forest fires and water restrictions, it made even more sense.
In Canada, individuals use an average of 215 L, or in the U.S. 82 gal, of water. Growing cotton and manufacturing cloth diapers for one child consumes around 10,000 L (2,641 gal), plus 126,000 L (33,285 gal) to wash them. That’s compared to between 35,000 and 75,000 L (9,246 to 19,812 gal) for disposable diapers.
North Americans tend to take fresh water for granted, as it comes out clean from the tap and is accessible 24/7. However, only 0.5% of the water
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on Earth is available freshwater. It takes a lot of energy to pump, treat, and heat, which is necessary to sanitize dirty cloth diapers. According to experts, this energy usage creates significant GHG emissions, so reducing water usage and repurposing it is vital in the fight against climate change.
My journey to understanding the pros and cons of cloth vs. disposable diapers led me to change my water usage. We now use rain barrels to collect rainwater, only run the dishwasher when full, and I love to use a hot water bottle on freezing nights to keep my feet warm. I save the lukewarm water in the morning to water my plants. To limit our carbon footprint, I chose eco-conscious diaper brands that use responsibly sourced, plant-based materials from North America rather than shipped from overseas. Using disposable diapers helped me navigate my first few months of motherhood better. Being a new parent is hard enough, so adding shame to your plate for not using what is “supposed to be better” is not worth it. In most parenting choices, the right one is best for your family and your baby.
My 12-year-old grandson loves to travel. Before a family trip, he exclaimed, “Mom did something terrible for the environment today; she bought individually packed yogurts for our trip!” I thought for a minute, then asked, “How often do you sit on the tarmac at airports with the engine running for hours?” He said, “Oh, all the time.” Then I said, “Then you fly 14 hours to your destination. Which do you think is worse for the environment?” He looked at me wideeyed. I asked him if he had learned at school about environmental chemicals from various sources, including toxic sprays on foods and the effects of electromagnetic radiation (EMR) on humans and the environment. He said he only learned about recycling. I gently discussed this topic with him: Our environment is becoming increasingly toxic, from the air we breathe, the food we eat, and the water we drink to harmful EMR.
Climate change can often seem impossible, but every action counts. I recycle at home, use a drip water system, limit purchases of non-recyclable materials, and buy clothes that will last a lifetime and are always in style. I feel incredible about my contributions at home, but even more so at Tall Tree, the home base for my clinical practice. At Tall Tree, we are planting a legacy with Short Sprouts. For every appointment, Short Sprouts plants a tree. We have planted just over 100,000 trees this year: one for every patient we see in the clinic and five for every Google review.
Our clinic is lit with automatic lights, ensuring that electricity is only used when needed and adding to significant energy savings. We’ve installed automatic taps in our washrooms to minimize water wastage and are serious about recycling. We also said goodbye to wasteful coffee pods and opted for fresh ground coffee, making our caffeine fix eco-friendly. While these initiatives may seem small, they paint a picture of conscious living and responsible health care. All of us at Tall Tree believe that our actions create a positive environmental impact, no matter how modest.
In conclusion, thinking before we make any purchase, using fewer resources, and educating our children can and will have an enormous impact on helping preserve the cleanliness and health of our planet for future generations.
Scientists believe that toxic chemicals in the environment contribute to the steady increase in brain developmental problems in children today. Children and teens have twice the concentrations of chemicals in their bodies compared to their parents, and sadly, they are more susceptible to these chemicals because their brains are still developing. A study shows that children’s mental well-being deteriorates after an average of one hour of screen viewing per day and that effects are more pronounced in adolescents (14–17 years) than younger children. Worse still, EMR disrupts the good microbes in the soil that are crucial for any ecosystem, affecting soil health, plant growth, and the overall sustainability of that ecosystem. I hope to continue this discussion with my grandkids to increase their awareness.
MENOSENSE® provides significant relief for women during times of fluctuating or changing hormones. The formula is suitable for vegetarians and vegans, as it is free of common allergens and GMOs. MenoSense is highly recommended by health care practitioners for use during menopause.
complete thyroid formula nourishes and supports thyroid health, enabling the conversion of T4 to the more active T3, increasing energy, and metabolizing carbohydrates, proteins, and fats to manage your weight.
THE PRODUCTS FEATURED IN THIS SECTION ARE TRUSTED CHOICES AVAILABLE EXCLUSIVELY IN NATURAL HEALTH FOOD STORES.
Sage has been used in Europe for centuries as an antimicrobial medicine to treat colds and flu and to aid in menopausal symptoms such as hot flushing and excess perspiration. Clinical trials have also shown that sage supports mood, cognition, and memory improvement.
is a vitamin B50 complex with inositol, choline, and Sensoril™ ashwagandha extract. One capsule daily will support the body’s ability to metabolize carbohydrates, form red blood cells, and prevent B12 deficiency. Super Stress B is an effective way to support energy levels and manage stress.
GABA provides fast-acting relief from nervousness and acute stress. This higher-potency formula delivers 250 mg of PharmaGABA® per vegetarian capsule to help calm a racing mind, improve sleep quality, and promote relaxation without causing drowsiness.
“As a 30-something-year-old woman and nutritionist (who’s not getting any younger), collagen has been one unique product that I had my eye on. Why collagen? Unfortunately as we age, collagen density and dermal thickness decrease, and this lack of collagen cues the all-too-familiar signs of skin aging. No wonder we’re obsessed with trying to get more of it.
What some critics say are concerns: Admittedly, collagen has been a hot topic and for good reason. We all want to look younger, so a product that touts any sort of beauty benefits will no doubt come under a lot of scrutiny. In recent years there has been a growing body of evidence and even larger review studies that collectively point to the same conclusion – collagen supplements
promote healthier looking skin, and decrease visible signs of aging, without any adverse side effects. Another concern that has been shared is that there may be a risk of contaminants and heavy metals in collagen. Although there is merit to this, the truth is that not all collagen supplements are created equally. When choosing a collagen supplement that is bovine-sourced (cattle), it’s best to look for a product that is pasture-raised, grass-fed, and steroidal-hormone- and antibiotic-free. When choosing a marine-based collagen supplement, always look for one that is extracted from wild-caught and sustainably sourced fish, like whitefish.”
Why Total Body Collagen™? Revitalize, restore, and protect your skin from within. Support your muscles, joints, and ligaments.
NATASHA PAROUTIS, Nutritionist
“When it comes to feeling good and looking good, I am going to share my secret weapon… it is called Total Body Collagen. I take it with a vitamin C supplement in the morning for my hair, skin, nails, and bones, and it couldn’t be easier. With Total Body Collagen, my hair is thicker and healthier and I lose less hair in the shower and in my brush. Fine lines and wrinkles on my face are getting better as I age and my skin looks and feels more hydrated. My nails are stronger with fewer ridges and grow much faster. As an added bonus, Total Body Collagen supports my bone matrix for healthy teeth and bone density.”
Is collagen good for men? Absolutely. Does it help reduce the signs of aging? Yes, collagen hydrates our skin, reducing wrinkles and giving us that plump, youthful glow, healthy hair, and skin.
Growing up, did you ever have the joy of watching a grandparent or parent meticulously tend to a garden year after year, yielding a harvest so delicious that its memory lingers forever? If so, you’ve experienced the essence of regenerative farming firsthand. Yes, regenerative farming is nothing new. However, regenerative farming is not merely a passing trend; it’s our connection to the Earth, acknowledging that healthy soil is vital for our health and the planet.
Small gardens are a wonder, but can you imagine the scale of tending to hundreds of acres with the same love and care as your grandmother in her garden? While it may seem impossible, this ambitious endeavour is possible and necessary. Like any significant shift, scaling up regenerative farming poses its challenges. However, farmers and investors increasingly recognize that regeneratively produced crops promote sustainability and offer notably higher profitability. By working with nature and implementing diverse and sustainable farming practices, each contributing little by little, we can change our perspective on agriculture while improving the planet.
Is farmingregenerative crucial for our health and the planet’s survival?
Simply put, yes. Regenerative farming benefits and connects human health and the planet. Factory farming and crop spraying wreak havoc on our soil, killing bacteria and severing our bond with the Earth. The foundation for regenerative agriculture restores the delicate connection between humans, insects, wildlife, and the soil, which nurtures and preserves our planet’s fragile ecological equilibrium. By farming the soil in harmony with nature, we can produce food that is not only delicious and nutrientrich, but also supplies essential microorganisms to support the health of our gut and brain and the planet’s ecosystem.
SOIL HEALTH: Cultivated fields must be periodically rested using crop rotation. In the off seasons of the year, fields can be seeded with legumes, barley, herbs, and naturally occurring windfall seeds. This cover crop will help aerate the soil, increase organic content, replenish nitrogen, and prevent wind erosion.
chips can be mulched for pH regulation and moisture retention.
PERENNIAL PLANTING:
SEEDS: Always use non-hybrid, non-GMO, true species seeds.
NATURAL PEST CONTROL: It is vital to let compatible species of plants, animals, and insects coexist, each with their unique functions. Frogs, birds, and other wildlife provide fantastic “mobile pest control” throughout the growing season.
COMPOSTING: Applying compost adheres to temperature requirements, enriching nutrients and minimizing waste.
HERBACEOUS WIND BARRIERS AND FIELD BORDERS: Native trees create wind barriers, safeguarding crops from detrimental winds, and promoting a balanced microclimate.
LET’S SOW THE SEEDS OF HOPE TOGETHER.
Cultivating herbs, grains, and grasses with long lifespans ensures continuous ecological benefits.
POLLINATOR HABITATS, INSECTARY STRIPS, OR WILDLIFE HABITAT: Establishing habitats for pollinators and wildlife fosters biodiversity.
APIARY: Caring for honeybees and other pollinators will support ecosystem health.
BIOMASS REDUCTION AND RECYCLING: Composting all farm biomass minimizes off-farm waste and maximizes resource utilization.
VEGETATIVE BARRIERS:
Natural barriers, including wetlands, protect sensitive areas and enhance ecological resilience.
With every mindful purchase and conscious decision, we have the power to shape the future of our planet. As demand for organic produce rises, farmers are empowered to embrace regenerative practices and nurture a healthy food culture that sustains us and creates an ecosystem nature can rely on. Together, we can transform the earth and cultivate a brighter, greener future for all.
Stress-Relax® Nighttime Magnesium Bisglycinate promotes relaxation and improves sleep quality. It helps reset the body’s sleep-wake cycle, allowing you to fall asleep more quickly and sleep longer.
PCOSense® polycystic ovary syndrome formula
Supports a normal menstrual cycle • Reduces testosterone levels
Promotes healthy blood sugar levels
Supports ovarian function, egg quality, and fertility
“Over the past 10 years using WomenSense® products, I have seen improvements in energy levels, PMS, hormonal acne, painful periods, belly fat, insomnia, hot flashes, and much, much more.” – Marita Schauch, ND
The post-partum phase is described as the six-week to six-month period following delivery. It is said to end when the mother’s body has returned to its pre-pregnant state. Returned? Some of us never return to that state. At least not without some help.
Unlike many other animal species, human babies are born relatively early. We evict them from our bodies in a helpless state after only nine months because of their enormous heads. The following 12 weeks, or the “fourth trimester,” is pivotal for the mother’s healing and the baby’s development.
During my fourth trimester, I planned to follow the 5-5-5 recovery plan, but an emergency C-section interrupted it, turning it into a 5-5-35! In other words, I spent five days in bed, five days sitting on the bed, and 35 days around the bed before transitioning to climbing stairs or carrying anything heavier than my 7 lb newborn. At 39, I was also told my healing abilities would be less than average, given my advanced maternal age. Regardless, I planned to recover as best I could by preparing a few months in advance. What worked for me might not work for you, but here is my journey.
my cabinet. I filled my freezer with two dozen servings of homemade chicken broth, chilis, and stews. Not only did this save time in those hectic first few weeks, but it also helped my husband out!
daughter. And although I struggled with producing enough milk in the beginning, I was blessed with being able to breastfeed her. So I knew that taking my prenatal vitamins with iron and vitamin K2, phosphatidylcholine, and an omega-3 blend with vitamin D would also support her.
Following traditional Chinese medicine, I stocked my pantry with warming and healing meal ingredients. I ensured plenty of root vegetables, rice, oats, spices (ginger, turmeric, cumin, cinnamon, and fennel seeds), and red raspberry leaf tea were in
For me, the fourth trimester was a time of massive change, forged relationships, and crying… a lot of crying. It was an intoxicating blend of bliss intertwined with fear and contemplation. What did we do? So, I started a daily journal to help get my feelings out on paper. Thankfully, higher prolactin levels helped this process progress in the next two weeks. I also learned it was OK to choose my visitors, especially when not everyone’s intentions and energies would meld well with the vulnerable state I was in.
During this intensely chaotic time, I supported myself with some essentials to maintain good nutrient status for myself and my
Mothers develop placentas with the sole purpose of transporting nutrients to their unborn babies. I also wanted it to help sustain me, and surprisingly, I had much support from the hospital nurses to enable this. Once home, and after getting past the ick factor, I froze two-inch portions to add to my daily smoothie. I enjoyed a powerfully nutritious and tasty drink for nearly three weeks with organic maca powder, proteindense spirulina, frozen berries, and organic yogurt supporting my microbiome. Plus, it provided closure to the process in a way I felt I had missed by not having the vaginal delivery I had planned.
Enlightenment is when the wave realizes it is the
Although there appeared to be no me-time in the first few months, I tried to get 30 minutes of self-care daily. This meant enough time for me to have a healing sitz bath, prepared with half a cup of Epsom salts in warm water, a few pellets of arnica to help heal my traumatized parts, and different essential oils depending on my mood. I made time to reflect on my altered body and mind, helping me become more enlightened about my post-partum journey.
To all new moms, recognition of the fourth trimester is often a mere one-page nod at the end of a pregnancy book. But we all need to give this vital trimester more attention. Rather than feeling pressured to bounce back to the “way we were,” mothers should feel more supported to take basic steps that help their changing bodies and emotions. Finding comfort and validation through embracing this transition can be very beautiful.
• Supports cognitive health and brain function
• InflamRelief™ complex, supports healthy joints, tendons, and muscles
Supports the body’s natural inflammatory response Maintains and supports cardiovascular health
From food insecurity to altering weather patterns, the effects of climate change on our planet are far-reaching. Rising global temperatures are of particular concern. Since 1880, the average temperature on Earth has increased by about 1 °C (2 °F). If current attempts to tackle climate change fail, temperatures will continue to rise, resulting in heat concerns that threaten our health.
HEAT EXPOSURE IS A RISK FACTOR FOR CARDIOVASCULAR DISEASE AND RELATED MORTALITIES. AS THIS CAN AFFECT US ALL, IT IS TIME TO PROTECT AGAINST THE STRAIN OF RISING GLOBAL TEMPERATURES ON OUR HEARTS.
Cardiovascular diseases are a leading cause of death worldwide, and treatment often focuses on managing risk factors such as diet, blood pressure, physical activity, and cholesterol and blood sugar levels. At present, less than 1% of cardiovascularrelated deaths are a consequence of extreme heat. However, this is expected to increase significantly by the middle of this century. According to one study, if current policies to reduce greenhouse gas (GHG) emissions in the United States are successful, cardiovascular-related deaths from extreme heat are projected to increase by 162%. However, minimal efforts to reduce emissions could lead to a 233% increase in cardiovascular-related deaths.
Imagine how you feel on a very hot day. Red, warm skin and increased sweating
are signs that your body is trying to adapt to the heat and maintain its core temperature. However, older individuals and people with underlying health conditions, such as heart disease and diabetes, may respond differently. When heat exceeds the body’s capacity to stay cool, increased demands are put on the cardiovascular system. Consequently,
dehydration, heart rate disturbances, decreased blood pressure and coronary blood flow, and increased blood clot risk can occur. In fact, for every 1 °C increase in temperature, there is an associated increase in arrhythmias, heart attack, stroke, heart failure, and death.
Individual and community-based solutions are needed to protect our hearts from rising temperatures. Every person, especially individuals who are most vulnerable to extreme heat conditions, can benefit from including heart-healthy strategies in their daily lives.
Stay in air-conditioned spaces or use fans on hot days. Use window shading devices to help maintain the temperature of your home. Wear lightweight and loose clothing made from cotton or other breathable fabrics. In your communities, plant trees for shade and advocate for the availability of cooling centres.
Consistently drink water and consume water-rich fruits and vegetables (watermelon, strawberries, cucumbers). Limit caffeinated, sugary, and alcoholic drinks that are dehydrating.
after age 20, and low levels can impact heart health. CoQ10 has been shown to support the prevention and treatment of cardiovascular diseases such as heart failure. Supplementation with CoQ10 daily has lowered total cholesterol levels, increased beneficial HDL cholesterol levels, and reduced cardiovascular disease risk.
Omega-3 fatty acids help maintain cardiovascular health by reducing triglycerides, inflammation, and blood clotting processes. Investigations have found that omega-3 fatty acids support the heart and reduce the risk of cardiovascular disease events. Low levels of omega-3 fatty acids have been detected among children and adults, and as the body cannot make these essential fats, increasing intake by consuming plant sources (chia and flax seeds), cold-water fish, and supplements such as algal and fish oil is highly recommended.
Magnesium is an essential mineral needed for more than 300 metabolic reactions. Magnesium deficiency is common because of factors such as increasing age, impaired absorption, and chronic stress. Low magnesium levels impact blood vessel constriction, blood pressure, and blood clotting. Support magnesium levels by consuming green leafy vegetables, whole grains, nuts and seeds, and easily absorbable magnesium supplements such as magnesium citrate and magnesium bisglycinate.
HEALTHY DIET such as the Mediterranean diet, which emphasizes various fruits and vegetables, healthy protein sources, whole grains, and minimally processed food and refined sugars.
INCORPORATE HEARTSUPPORTIVE SUPPLEMENTS
Coenzyme Q10 (CoQ10) is an antioxidant highly concentrated in the heart and muscle tissues. Our ability to produce CoQ10 declines
L-arginine is a conditionally essential amino acid critical in nitric oxide production. Nitric oxide helps relax smooth muscles, dilate blood vessels, and reduce the buildup of blood platelets to support cardiovascular health. L-arginine can help lower blood pressure and support heart function. L-arginine is found in legumes, chicken, nuts, seeds, and supplements.
Beyond these actions, never forget to take proactive measures to combat climate change to safeguard both the environment and your heart.
Stress-Relax Ashwagandha features clinically studied organic KSM-66 Ashwagandha® extract to help increase resistance to stress and anxiety in people with a history of chronic stress, thereby improving their quality of life. Ashwagandha is a wellrecognized Ayurvedic herb that is traditionally used as a sleep aid and nerve tonic, and it also provides athletic support.
thing as simple as cooking oil on our health is essential. As consumers, we need to educate ourselves about the benefits so we can make good decisions for our health.
IN THE BEGINNING… After much debate throughout the decades on whether animal or vegetable fat (safflower, sunflower, margarine, and corn oil) is superior, it finally feels like we’ve turned a corner. It was in the 1990s that the truth about the dangers of vegetable oils surfaced. Vegetable oils were developed at a time when there was a strong backlash against animal fats, and the role of saturated fats in the diet was misunderstood. Vegetable oils were a food manufacturer’s dream, as they are inexpensive to produce and extend the shelf life of food. Popular vegetable-based cooking oils are heavily processed, subjected to high heat, and stripped of their nutrients (to help extend shelf life).
healthiest cooking oils used today. It is easy to digest and contains antimicrobial and antibacterial properties. It is made up of medium-chain triglycerides (MCTs), which, rather than being stored as fat, are used by our bodies as quick fuel. It’s, therefore, a great source of energy. It’s also excellent for high-heat cooking.
GHEE, OR CLARIFIED
BUTTER, has almost all the milk solids removed, leaving only the healthy, buttery fat, making it an excellent choice for individuals with difficulty digesting lactose and casein. Ghee’s high-smoke point is great for frying, sautéing, and roasting.
However, we now know that healthy fats are an essential part of a nourishing diet. They are an excellent energy source to fuel our bodies and brains. Healthy fats and healthy cooking oils come from a variety of delicious wholefoods: avocado, coconuts, dark green leafy vegetables, fatty fish, olives, and nuts and seeds such as pumpkin, walnut, and flax. Unrefined, cold-pressed oils rich in essential fatty acids can reduce inflammation and help protect from cancer, diabetes, and heart disease.
AVOCADO OIL is a versatile option suitable for cold preparations as well as high-heat cooking, thanks to its high-smoke point. It has an assortment of health benefits, including promoting heart and skin health. Always select cold-pressed for the most benefits.
EXTRA VIRGIN OLIVE OIL (EVOO) is excellent for lowheat sautéing, cold salads, and other cold dishes. To ensure the best product,
oil packaged in dark glass bottles, as EVOO is heat- and lightsensitive. Store the oil in a cool place. When sautéing vegetables with EVOO, heat oil gradually and add a little water, especially if you are not using high-water content vegetables like zucchini or peppers. This way, there is less chance for the oil to reach its smoke point and oxidize.
FLAXSEED OIL is an excellent, plant-based source of omega-3 fatty acids and what I would consider a beautiful garnishing oil. Flaxseed oil is used cold in salads, smoothies, and dips. It should be kept in the fridge, consumed raw and coldpressed, and should never be heated.
Now, it’s time to revamp your pantry with various healthy oils, one bottle at a time. Grab a new oil during each grocery store visit, and soon, your pantry will be a treasure trove of culinary goodness.
Give yourself the boost you need. These new products spark rejuvenation through powerful antioxidants and inflammation busters, and include a fantastic new sleep aid.
Your brain cells demand more energy and nutritional support than any other cells in your body. The ingredients in this kit help to naturally ignite brain mitochondria to produce energy from the food we eat, in convenient all-in-one packets.
• Phosphatidylserine helps nerve cells communicate. It improves memory function and the ability to focus.
• Grapeseed extract and curcumin regulate and reduce inflammation and cognitive decline.
• Probiotics improve the health of your “second brain,” the gut, which can boost neurotransmitter production. These neurotransmitters boost mood and cognitive function.
• Omega-3 helps fight inflammation and maintain brain structure.
Magnesium
L-Threonate provides the muscle, bone, and metabolism benefits you know and love from your current magnesium supplement, but also helps support cognitive function.
The calm of night and sleep, sleep so sweet a beautiful rest from day.
The brilliant Sleep Better tri-layer tablets have 5 mg of quick-release melatonin and 5 mg of delayed, timedrelease melatonin, so you can stay asleep. Plus it has 5-HTP to get you asleep more quickly, along with ingredients (L-theanine, valerian, passionflower, and hops) that help calm you for a restful sleep. No more waking up in the middle of the night!
Taurine plays a vital role in brain, heart, and nervous system function. A new study has found that taurine naturally decreases with age and that supplementing with taurine slowed key markers of aging, such as increased DNA damage, impaired mitochondrial function, and telomerase deficiency.
If you’re working on maintaining your blood sugar or cholesterol levels, you need to know about an enzyme called AMPK – your body’s metabolic master switch. When this switch is activated, you supercharge your body’s ability to metabolize blood sugar and cholesterol. How can you “turn on” this switch? One way is with berberine. Our berberine provides a clinically studied amount of 500 mg per softgel.
What if I said that cutting back on a few spoonfuls of your favourite pasta dish could have notable health advantages? While the typical Western diet high in calories is associated with obesity, diabetes, and heart disease, research on calorie restriction without malnutrition has shown improved health span and lifespan in many animals and humans. Calorie restriction is a promising and practical step to a longer, healthier life with delayed onset of age-related diseases.
Are you ready to optimize your health with fewer bites?
Calories are the body’s energy source commonly obtained from foods, including proteins, carbohydrates, and fats. Our cells need this energy to perform daily tasks like walking, breathing, and sleeping. Over the years, there have been plenty of misconceptions about calories. Here are three essential facts about calories.
The body’s ideal intake of calories depends on many factors, including age, sex, activity level, and body size
Not all calories are the same (calories from wholefoods are best!)
Excess and too little calorie intake can significantly impact health
Calorie restriction is a well-balanced dietary strategy that lowers calorie consumption by 20–40% without stripping it of its essential nutrients. As an example, let’s consider Okinawa,
Japan, identified as one of five Blue Zones where people live long lives.
Compared to the U.S. population, older Okinawans have shown 80% less coronary heart disease and 40% less cancer mortality. One attributing factor is a diet lower in calories. Studies have suggested that Okinawan adults consume about 40% fewer calories than the average adult in the U.S.
Several hallmarks, including mitochondrial dysfunction, genome instability, and impaired nutrient sensing, often accompany aging. With over 80 years of research, calorie restriction is proving to be a dietary strategy that overcomes these markers by:
Reducing inflammation
Protecting against oxidative stress
Decreasing glucose and insulin
Activating AMPK
Increasing NAD+
Repairing DNA
A two-year study called CALERIE (Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy) investigated the benefits of calorie restriction in healthy adults without obesity. Although a 25% calorie restriction diet was prescribed, participants achieved approximately 12% reduced calorie intake. Interestingly, this moderate calorie reduction was accompanied by a 10.4% sustained weight loss, improved muscle health, and a slower pace of aging by 2–3%. Improved mood, general health, sexual drive, sleep duration, and reduced tension were also observed.
Cardiometabolic health
Cardiovascular disease is a leading cause of mortality worldwide and a consequence of multiple risk factors such as hypertension and dyslipidemia. Reduced calorie intake has been shown to improve many cardiometabolic risk factors, including waist circumference, blood pressure, HDL cholesterol, LDL cholesterol, triglycerides, insulin resistance, glucose control, and inflammation.
Brain health and cognition
Calorie restriction supports brain health by improving neurogenesis, synaptic plasticity, brain structure and function, and neuroprotection. Working and verbal memory improvements have been observed in individuals following moderate calorie restriction. The cognitive benefits have been shown to occur over short-term and long-term periods because of decreased inflammation and oxidative stress, increased neurotrophic factors, improved neurotransmitter production, and support of the gut-brain axis.
For some, calorie restriction can be difficult and, if done incorrectly, result in adverse effects such as impaired metabolism and nutrient deficiencies. If you are wondering how moderate calorie restriction can impact your health, take a test drive by starting with these simple steps:
1 Eat slowly until you are 80% full
2 Use smaller plate sizes and skip second helpings
3 Choose water instead of sugary drinks, specialty coffees, and alcoholic beverages
4 Replace processed snacks such as chips and cookies with high-fibre fruits and vegetables
5 Swap processed meats for high-quality proteins at every meal
6 Incorporate meal replacements and multivitamin-mineral formulas to support nutrient levels
Meal replacements provide the nutrition of a full meal with balanced levels of macro- and micronutrients. Well-designed meal
replacements can satisfy appetites, reduce cravings, build strong muscles, and support healthy weight management, which are significant benefits for healthy aging and longevity.
Multivitamin-mineral formulas provide a broad spectrum of vitamins, minerals, and other vital ingredients to help prevent nutrient deficiencies that often occur as we age. When shopping for multivitamins, look for one with easily absorbable nutrients designed for your life stage.
It will take little time to notice how fewer yet more meaningful bites can optimize your life and health!
Supplements that have similar effects as calorie restriction to impact longevity:
Resveratrol
Quercetin
Berberine
Curcumin
Green tea
NMN
Arthritis, A FORMIDABLE FOE FOR MILLIONS OF PEOPLE ACROSS THE GLOBE, HAS RECENTLY FOUND ITSELF ENTWINED IN A CURIOUS DANCE WITH DEHYDRATION, AS RESEARCHERS HAVE FOUND A DIRECT LINK BETWEEN THE TWO.
Delving into the intricacies of this relationship reveals hydration is essential for cartilage, which comprises up to 80% water. Cartilage, the cushioning between our joints, is a waterlogged sponge, ensuring the smooth functioning of our joints. However, when chronic dehydration sets in, the once-plump sponge resembles a withered, dried-up dishcloth, increasing friction and wear on the joints. The imbalance caused by dehydration in synovial fluid, the joint lubricant, becomes a catalyst for heightened arthritic pain, swelling, and discomfort.
Recent research underlines the significance of maintaining optimal hydration levels to counteract and manage arthritis.
Before we jump into the strategies for maintaining healthy, hydrated joints, let’s tune into your body’s subtle signals that it might be running low on H2O.
THIRST TINGLES If your body is sending out thirst signals, consider it an early invitation to hydrate. Don’t wait until your mouth feels like the Sahara.
WASHROOM CLUES Take a peek at your urine colour –it’s like your body’s hydration mood ring. Dark yellow? Time for a water refill. Light yellow? Your hydration game is strong.
SKIN Dry skin and chapped lips might be your body’s way of saying, “Hey, a bit more water, please.” And monitor your skin –it loves moisture.
ENERGY CHECKS Feeling more tired than usual? Is dizziness making a surprise appearance? It could be your body saying it needs a hydration boost to keep the energy flowing.
HEADACHE WHISPERS
Headaches might be a gentle nudge from your body to increase your water intake. Before you reach for a pain reliever, try sipping some water.
Let’s look at some strategies for maintaining healthy, hydrated cartilage and preventing arthritis discomfort.
HYDRATION MASTERY
While the eight-glasses-a-day rule might seem cliché, its essence remains an ally against arthritis. If you find it hard or cumbersome to sip on fluids throughout the day, get creative with water infused with cucumbers, lemon, or berries, and herbal teas if you need an extra incentive to drink. Steer clear of sugary drinks, caffeine, and alcohol when hydration is your priority.
PLANT SYMPHONY
Elevate your dietary symphony with an ensemble of fruits and vegetables. Beyond their nutrient-rich profile, these hydrating delicacies contribute to the overall fluid balance within the body, offering an added layer of defence against arthritis.
OMEGA-3 FINESSE
Introduce the power of omega-3 fatty acids to your dietary repertoire. Found abundantly in fatty fish like salmon, mackerel, and chia seeds, these healthy fats possess anti-inflammatory properties. Incorporating omega-3-rich foods into your diet can contribute to the reduction of joint pain and stiffness.
COLLAGEN COUTURE The collagen trend is more than skin deep. Collagen, a protein present abundantly in connective tissues, is the building block for cartilage.
Consider adding collagen-rich foods, such as bone broth, chicken, and fish, to your diet. Alternatively, collagen supplements have gained popularity for their potential to promote joint elasticity and reduce discomfort. I recommend a marine or grass-fed bovine collagen supplement.
Enter the realm of joint-friendly supplements, where glucosamine and chondroitin take centre stage. Consider these supplements the virtuosos supporting the composition and repair of cartilage, providing a harmonious melody in the fight against arthritis.
Electrolytes, often associated with athletic endeavours, also play a key role in everyday joint hydration. Incorporate
Water isn’t just for quenching your thirst after a salsa dance-off; IT’S THE SECRET SAUCE TO KEEPING JOINTS HYDRATED AND ARTHRITIS AT BAY. munch on the good stuff, and sprinkle in joint-loving supplements. Your joints will thank you, and who knows, they might join you on the dance floor again!
potassium-rich foods, such as bananas and avocados, and indulge in coconut water to help maintain fluid equilibrium.
HERBAL REFINEMENT Elevate your hydration experience with the support of herbal infusions. Ginger
WHAT A WIN-WIN CHOICE!
STRAWBERRIES AND BLUEBERRIES ARE ON PAR IN DRESSING UP YOGURT OR CONTRIBUTING TO A DESSERT. BUT NUTRITIONALLY AND IN OTHER WAYS, THERE ARE INTERESTING DIFFERENCES.
Strawberries originated in France, while blueberries are native to North America.
Both fruits are low-calorie choices. Per a 100-gram serving, blueberries contribute 57 calories, and strawberries 32.
Strawberries contain more minerals (calcium, iron, magnesium, phosphorus, potassium, manganese, and selenium), plus five times the vitamin C of blueberries. They also have three times more folate, a lower glycemic index than blueberries, and they contain less sugar.
Blueberries may not have much vitamin C relative to strawberries, but they contribute to vitamins A, E, B1, B2, B6, and K, along with copper, zinc, and double the carbs of strawberries.
The two fruits are about equal in sodium and anti-inflammatory and antioxidant effects. Both help maintain a healthy cardiovascular system, may reduce cancer risk, and slow the progression of neurodegenerative diseases. Blueberries are ounce for ounce denser in nutrients than strawberries, and cheaper.
You can’t lose either way, but ALWAYS CHOOSE ORGANIC BERRIES to avoid the high-pesticide residue concentrations, especially when buying for children. Strawberries and blueberries are on the 2024 Environmental Working Group (EWG) Dirty Dozen list, with strawberries consistently making the list for 10 years.
IN NATURAL HEALTH REMEDIES, BERBERINE STANDS OUT AS A POTENT PLANT COMPOUND THAT OFFERS MULTIPLE HEALTH BENEFITS.
However, studies report berberine’s low bioavailability and poor absorption in the body (at less than 5%) after oral intake.
IS
AND WHY DOES IT MATTER?
Have you ever taken a supplement and wondered if it worked for you? The answer lies in a principle known as “bioavailability.” Bioavailability determines how well your body absorbs a compound, like a drug or nutrient.
• HIGH BIOAVAILABILITY means more substance is absorbed into the bloodstream, increasing its therapeutic effectiveness, and ensuring you get the most out of a treatment.
• LOW BIOAVAILABILITY means that higher doses are required for health benefits, which can increase treatment costs and the chance of side effects (i.e., gastrointestinal side effects).
BERBERINE’S BIOAVAILABILITY
Scientists are exploring different formulations (so-called “delivery systems”) to enhance berberine’s absorption, making it more available for the body and potentially improving its therapeutic effects. To date, only a few human clinical studies have been conducted on advanced delivery systems of berberine.
Just like so many other natural/ herbal compounds, berberine faces absorption challenges in the body because of its poor water solubility and rapid metabolism by the gut and liver. Generally, a compound absorbs best when it has both water and fat solubility so it can pass through the gastrointestinal environment and penetrate the cell membranes to ultimately reach the bloodstream. Furthermore, smaller compounds are generally better absorbed by our cells than larger ones.
Significantly higher blood concentrations of LipoMicel Berberine compared to Standard berberine supplement, over 24 hours.
As a group of leading scientists in a new clinical study, my colleagues and I found that LipoMicel®, a new delivery system of berberine, has up to six times better absorption in human participants than standard berberine. In a second study, LipoMicel could achieve blood glucose reductions of 12% in participants in as little as two days – after only two doses of 500 mg/day. For comparison, in most clinical studies, standard berberine treatment, administered at a higher dose of 900–2000 mg/ day, would take at least two weeks to reduce blood glucose in type 2 diabetes patients.
12%
LipoMicel could achieve BLOOD GLUCOSE reductions
LipoMicel disperses berberine into microparticles, mixing it with both water-soluble and fat-soluble ingredients to create a natural emulsion (i.e., an oil-in-water mixture, like a vinaigrette!). These tiny particles, called micelles, have a unique structure with a core like oils (lipophilic) and an outer part like water (hydrophilic).
By encapsulating and solubilizing berberine in LipoMicel, berberine can safely travel through the digestive system – protected from degradation by enzymes and gut bacteria – to reach the bloodstream and, ultimately, the tissue’s therapeutic target(s).
lower doses of berberine can be used, which reduces the risk of common gastrointestinal side effects such as constipation or an upset stomach.
In a 30-day study, LipoMicel treatment proved safe –no significant changes in blood markers such as liver and kidney functions were observed, and study participants reported no side effects.
As berberine can interact with many drugs, which can potentially cause serious side effects, it should not be taken at the same time as other medications. It should also not be used during pregnancy as there’s not enough clinical evidence on berberine’s use in pregnant women.
LipoMicel, a new delivery system of berberine, has up to
It’s best to take berberine together with a meal, or shortly after, to take advantage of the blood glucose and lipid spikes associated with eating. For example, take it after a heavy/sugary late-night dinner to prevent a spike in blood sugar levels, which can interfere with the body’s natural sleep-wake cycle.
Formulations with higher bioavailability can provide faster and greater health benefits than standard formulations. More importantly, because of the higher absorption,
Unlike other formulations, LipoMicel technology has been clinically studied in numerous human trials, showing better absorption and clinical efficacy, with results published in peerreviewed journals.
If you want the maximum health benefits, choose a product tested in human clinical trials like LipoMicel, ensuring efficacy and safety. Remember, always choose supplements that prioritize quality –look for the ISURA® seal, a third-party testing certification.
Fast-acting support for immune and respiratory health
• Helps relieve fever associated with the common cold and flu
• Relieves symptoms of colds and flu such as cough, sore throat, and mucus buildup
• Promotes detoxification of the kidneys, skin, and mucous membranes
When we rejuvenate the earth, the earth rejuvenates us. When we listen and work in harmony with nature, life thrives!
That’s why for more than 30 years, we have been practising regenerative methods on over 1,000 acres of our certified organic farmland. These methods naturally revitalize the soil, promote ecological balance, and enhance the lives of all living organisms that are part of it.
From our bioenergetic farms, we harvest the most nutrient-dense components of our crops. Using our proprietary EnviroSimplex® process, we then create highly concentrated
extracts, and stabilized plant minerals and enzymes.
Because of our commitment to these holistic restorative techniques, Factors Farms® meet the ABOV certified standard for better regenerative, bioprotective practices.
resources to buy horses
During the spring, countless tiny black tadpoles undergo a transformation into small froglets.
As the ground heats up, these froglets leave the pond nurseries, and literally cover the farm, maturing and serving as an invaluable part of our “pest control” team.
Our regenerative, bioprotective farming practices also encourage the healthy population of natural pollinators (butterflies, bees, beetles, bumblebees, flies, hummingbirds, and some others), whose
Our horses contribute to the preservation of our beautiful Earth by promoting biodiversity, reducing carbon emissions, controlling weeds, and improving soil fertility.
Frogs are permanent residents on our farm, and to benefit them, we have dug several ponds along the length of the farm close to the creek.
There are dozens of bird species nesting in and around our farms. The allocation of wild areas and corridors around the creek assures safe nesting grounds for many bird species. As part of the living, diverse farm ecosystem, they also form a unique airborne pest control crew. Among the unique and interesting bird species making our farms their home is the Cliff Swallow. This species nests in huge colonies on our farm, mainly under bridges, which provide safe and permanent nesting areas.
powerful pollination activity leads to increased yields of cultivated crops and improved biodiversity of the wild species present.
Yes, you can really see and feel
WHOLE EARTH & SEA AVAILABLE ONLY IN NATURAL FOOD STORES
Stress doesn’t just affect adults; many children and teens are experiencing the adverse effects of stress. According to the American Psychological Association (APA), teens report higher levels of stress than adults, and teens underestimate the effects of stress on their physical and mental well-being. The brains of children and teens are still developing; these age groups are more vulnerable to the harmful effects of chronic stress. Many are unaware of the direct connection between stress and the development of insomnia, obsessive-compulsive disorder (OCD), and learning problems, such as attention-deficit/hyperactivity disorder (ADHD), anxiety disorders, and depression. Mental health professionals are seeing more children and teens with depression and risks of suicide than ever before.
These can be the Internet and social media, including negative media, body shaming, and cyberbullying; pressure for academic achievement; climate change worries; peer pressure; gender dysphoria; sleep deprivation; and parental stress, such as the effects of divorce, financial problems, illness, or work.
You can identify, change, and eliminate stressors, but the first step is learning how to recognize the signs and symptoms of stress in children and teens to offer support. Children and teens may not realize they are stressed, so it is up to parents and caregivers to recognize the early signs and offer support.
Elementary-age children: Being distrustful, tummy aches, headaches, feeling insecure, decreased appetite, trouble sleeping/nightmares, bedwetting, lack of interest in school or friends, and general withdrawal.
Teens: Anger, disillusionment, distrust of the world, low self-esteem, stomach issues, headaches, depression, insomnia, anxiety and/or panic attacks, rebellion, and more.
Quiet time and nature – Children and teens are “on” all the time; school, sports, video games, and TV shows stimulate the nervous system. They need quiet time, whether reading with parents, walking outside, or hiking in nature. Spending time in nature can lower stress hormone production, elevate mood, and strengthen the immune system.
Kids need to feel safe, loved, and cared for – Home must be a safe place. This is the best way to offset stress. Feeling close to you and knowing you love and accept your children, no matter what, is more critical than ever. Provide routines like the same bedtime, eating a meal together, or being there after school. Routines provide a rhythm and let kids know there are things they can count on.
Exercise – Virtually any form of exercise can relieve stress. For example, exercise that gets the blood pumping, such as running, hiking, or racquetball, can increase the production of endorphins, the feel-good brain chemicals. Studies show that only two hours a week of moderate exercise or approximately an hour of vigorous exercise provide anti-stress benefits.
Supplement support for stress –Many supplements are available in capsule, liquid, chewable tablet, or powder forms. You can easily add liquid or powdered forms to morning smoothies for children too young to swallow capsules. Young children can also take chewable forms.
| Ashwagandha belongs to a category of herbs called adaptogens, known for their stress-lowering effects and for regulating the immune system. Ashwagandha helps improve energy and sleep and helps with mental focus. It is safe for children ages three and over, but always check with your health care practitioner.
| Chamomile is beneficial for stress, anxiety, mild insomnia, and restlessness. It can be taken as a liquid from a tincture or as tea or capsules, and is safe and effective in younger children.
| AdrenaSense® contains important adaptogens, such as Siberian ginseng, ashwagandha, and rhodiola, to help mitigate the adverse effects of chronic stress. It is designed for teens and adults, but always check with your health care practitioner.
| Gamma-aminobutyric acid (GABA) calms and relaxes the nervous system. Insufficient levels of GABA result in anxiety
and nervousness. Stress-Relax® 100% Natural GABA comes in a chewable form and tastes great. It is safe for children over age six.
| Bach flower remedies, such as Rescue Remedy®, help the nervous system and are great for young children.
Additional suggestions: vitamin C, probiotics, and magnesium.
Looking for more in-depth information? Sign up at womensvoice.com for updates on my new ebook coming in the fall of 2024.
Thirty-three million Americans have food allergies, 1 in 10 adults and 1 in 13 children, and the numbers are rising globally. Food allergies in children have increased by 50% since the 1990s, with similar numbers recorded in Canada – 1 in 13 Canadians having at least one food allergy. Also, once seen as primarily limited to childhood, allergies are now an adulthood disease, with more women than men experiencing food allergies. Studies suggest that a lack of gut microbiome and vitamin D may play a role in the onset of food allergies.
When the body mistakenly perceives a harmless food protein like dairy as a potential threat, resembling a virus or bacterium, it promptly activates a defence mechanism to ward off the perceived invader. For example, in a person with a dairy allergy, the immune system sends off an army of antibodies called immunoglobulin E (or IgE for short), which involves releasing more inflammatory
1 in 10 adults 1 in 13 children
CHILDREN WITH FOOD ALLERGIES are allergic to more than one food %40
chemicals like histamine, leading to various symptoms. These symptoms can occur within minutes and range from mild reactions, like itching, hives, rashes, or gastrointestinal distress, to extremely severe reactions, such as anaphylaxis (a lifethreatening condition).
The eight major food allergens are milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat.
Unlike food allergies, a food intolerance does not involve the immune system; instead, it’s an inability to digest certain foods (e.g., lactose or gluten) because
of the lack of specific enzymes. Symptoms usually develop more slowly, within hours or days, and include gastrointestinal symptoms like bloating, gas, and diarrhea. If you wonder whether you have an allergy, intolerance, or another condition like celiac disease, it’s best to get a proper diagnosis from your doctor.
Food allergies seem to run in families to some extent; however, environmental factors like air pollution, tobacco smoke, or chemicals in our water and food may play a more significant part than our genetics. Scientists have theories about the rise in food allergies related to our modern lifestyles, namely THE FIVE “D” HYPOTHESES.
According to Dr. Kari Nadeau, an expert in allergy and immunology, we can all reduce our risk of getting a food allergy by addressing the five Ds and building a robust immune system.
A HEALTHY GUT MICROBIOME. Follow a diet high in fibre and healthy fats (such as omega-3) and consider probiotics. Avoid processed, “allergenic” foods with added sugars, preservatives, emulsifiers, etc. Pregnant women and infants as early as 4–6 months should be exposed to a diversified diet and different proteins from foods (i.e., potential allergens) to train the immune system.
HEALTHY SKIN, VITAL IN INFANTS.
DIRT hypothesis, or the reduced exposure to microbes during childhood (excessive cleanliness).
DRY skin and eczema that cause itchy and cracked skin, allowing allergens to enter the body. Infants with eczema are at a higher risk of developing food allergy.
1 2 3 4 5
DETERGENTS in synthetic laundry or dish soaps that disrupt the skin barrier and cause dry, “leaky” skin.
DEFICIENCY in vitamin D because of sedentary (indoor) lifestyles, affecting the development of a healthy immune system necessary for skin and gut health.
DECLINE in diet diversity and gut bacteria because of modern agriculture and the global food system.
Another significant factor is air pollution. Studies suggest that infants exposed to air pollution during their first year of life are more likely to develop allergies to food, mould, pets, or pests.
skin with natural lipids like ceramide instead of emollients like petroleum, Vaseline, and paraffin, which can increase bacterial growth and trigger inflammation. Use eco-friendly detergents.
VITAMIN D. Low vitamin D levels are associated with eczema severity and intestinal inflammation; consider vitamin D supplements.
STRICTLY ELIMINATE the foods you are allergic to and carefully read ingredient labels. When dining out, ask about food preparation methods and hidden allergens in processed foods.
CONSIDER ORAL IMMUNOTHERAPY if you have severe allergies. The gradual exposure to increasing doses of an allergen over time, under strict medical supervision, may desensitize your immune system to it.
HAVE AN EMERGENCY ACTION plan if you have severe allergies. Always carry an epinephrine injector (known as an EpiPen®) – the only lifesaving tool to prevent death if properly used (learn how to use an EpiPen correctly).
Living with allergies can be challenging, but early detection and proper treatment can improve quality of life. Remember, keep your gut and skin microbiome healthy (get enough vitamin D) to build a strong immune foundation.
They require the utmost care, and it’s truly wonderful to care for them.
Big Friends® Multivitamins offer all-in-one chewable tablets with meaningful amounts of vitamins and minerals that are so important for our children. Leia loves Big Friends multivitamins. They taste great!
Bio-hacking is a term people may use to describe do-it-yourself biology. Bio-hacking involves an individual changing their body, diet, and lifestyle to improve their health and well-being.
– Medical News Today
There is an increasing trend to bio-hack our health, especially our mental edge. From intermittent fasting and playing chess to surveilling sleep and having more sex, experts are weighing in on what works and what doesn’t. But what I see in clinical practice is that my patient population –who chooses natural over prescription – is either on attentiondeficit/hyperactivity disorder (ADHD) medications or looking to receive this “trendy” diagnosis so we can prescribe them.
I say trendy because the diagnosis of ADHD in adults rose dramatically during the pandemic, and this trend has continued to surge. Experts estimate ADHD affects 2.5–6.76% of adults worldwide, and one study suggested ADHD symptoms that started in childhood carried into adulthood in 90% of cases. Symptoms of adult-diagnosed ADHD include trouble following directions, procrastination, poor concentration, inability to organize tasks, memory lapses, and feeling distracted.
Reading this list of symptoms could make anyone believe they have ADHD or ADHD tendencies, and this could drive the increase in diagnoses we are seeing today. With this has come a rise in the number of stimulant medications prescribed, resulting in a concerning potential of unnecessarily medicating patients. Side effects include elevated blood pressure and heart rate, loss of appetite, insomnia, irritability, jitteriness, and headaches – all of which can make ADHD symptoms harder to manage in some.
Despite side effects, prescription stimulants can be effective for many adults looking for that mental edge. But shouldn’t we weigh the risks of medicating when there are so many other tools out there that can address the underlying cause? Before shopping for the diagnosis, I recommend that my patients implement highly actionable and science-based techniques to support their cognitive advantage.
A poor diet can contribute to oxidative stress and altered neuronal plasticity, both of which impact adults with ADHD. You can never have too few inflammatory and negatively stimulating compounds in your day, so if you find any, it’s time to scrap them.
| Sweeteners, including sucrose, high-fructose corn syrup, and artificial sweeteners
| Artificial food colours and dyes
| Food additives and preservatives, including BHT, BHA, MSG, and nitrates and nitrites
CONTROL
NEUROINFLAMMATION
There is increasing evidence that inflammation in the brain – or neuroinflammation – forms the basis of ADHD by damaging brain cell function and altering dopaminergic neurotransmission. Essential fatty acids EPA, DHA, and GLA play a role in overall brain function, and support inflammation modulation, memory, mood, and concentration. However, many adults with ADHD cannot efficiently process the fats they get from their food because of inborn genetic variances, making supplementation an important consideration.
Encouraging a grounded state can be achieved by optimizing GABA levels, a neurotransmitter involved in controlling nerve cell hyperactivity associated with anxiety, stress, and fear. Practising mindful activities, and deep breathing exercises, can support healthy attention and selfregulation by allowing self-observation and connection to our emotional state.
To prevent “gapping out,” L-theanine can help by supporting healthy GABA levels. It’s also essential to build healthy habits and triggers, and eliminate distractions that encourage procrastination.
One important amino acid, L-tyrosine, is an essential precursor for dopamine and norepinephrine, and has been shown to be beneficial for attention in adults with tyrosine deficiency and ADHD. Another unique nutrient, magnesium L-threonate, is a form of magnesium that can cross the blood-brain barrier – unlike all other forms of this mineral. Once inside the brain, magnesium supports neural density and executive functioning. Speaking with a health care practitioner well-versed in herbal medicine can also help. Over the past few decades, clinical studies have supported the efficacy of Ginkgo biloba, pycnogenol, passionflower (Passiflora incarnata L.), and saffron (Crocus sativus L.). Other common nutrients, including iron, vitamin D, and vitamin B6, may be necessary to supplement if you are deficient.
A relatively simple test done through private health care practitioners, like naturopathic doctors, can uncover the immune-stimulating and inflammatory potential of common foods we eat daily. In my practice, I often see unusual reactions to what I would classify as healthy food, but for a particular patient, is not. Examples I have seen include garlic, almonds, ginger, oats, and olives.
Synthetic fragrances and chemicals in cosmetics and home care products can interfere with our endocrine (hormonal) systems and gut, aggravating the gut-brain axis.
If you are taking medication for ADHD, clinical research has shown that moderate-to-vigorous physical activity may be beneficial in improving the side effects of sleep disruption. Cognitive-behavioural
therapies have also been more effective in improving overall ADHD symptoms in adults taking ADHD medications than taking the medication alone.
Research suggests that adults diagnosed with ADHD are more creative, more easily motivated to achieve goals, more empathetic to others, and able to hyperfocus on specific tasks, all leading to higher productivity and achievement. So, if you have been diagnosed with ADHD or suspect it, supporting your brain with essential nutrients and eliminating exacerbating factors could very well be a healthier way of managing it. I encourage you to explore improving your health, intelligence, and productivity by learning how your brain functions to achieve a mental edge as safely as possible.
Just as the magnesium in a soothing Epsom salt bath calms from the outside in, our Magnesium Bisglycinate works to calm from the inside out.
As a nutritionist and mom of three kids ages 16, 13, and 9, I feel like I’ve seen it all regarding food. Parents face ongoing challenges in raising healthy, well-nourished children in a world where sugary temptations lurk around every corner. I learned to pick my “battles,” and just kept showing up each day
in the kitchen with a variety of healthy foods, consuming healthy foods myself (role modelling is one of the best ways to encourage positive relationships with food), and continually teaching my kids about its importance. Knowledge is health. When we understand why, it’s so much easier to make the right choice.
WE WANT OUR KIDS TO BE HEALTHY EATERS, AS WE KNOW EXCESSIVE CONSUMPTION OF SUGAR AND SWEETS CAN HAVE SOME LONGTERM HEALTH CONSEQUENCES, INCLUDING OBESITY, INFLAMMATION, FREE RADICALS, AND A DISRUPTION OF THE MICROBIOME.
Our kids are health-conscious, but given the opportunity, they are always eager to eat treats and sugar, and I’m honestly not surprised. My kids can tell when a dessert tastes “too sweet,” but they still love it. I was once addicted to sugar myself; part of the low-fat food craze, my diet consisted of very little fat, tons of carbs and sugar, and only protein on occasion. It took years to kick off my sweet tea habit, to train my tastebuds, and my kids’, so a bite of a juicy, fresh-picked strawberry tastes sweet. What kept me committed was that I felt more energy, less pain, better sleep, and better physical shape. Most people don’t consider food a drug, but sugar, white flour, and refined carbs are akin to drugs, as they are addictive substances that affect brain neurotransmitters similar to the effect produced by alcohol. The taste for sweets leads to a craving for more sugar. However, the human body cannot handle refined sugar, so we must retrain our tastebuds.
The impact of sugar on the microbiome is a relatively new area; however, it reveals that too much sugar can negatively affect the trillions of
microorganisms housed in our digestive system. A balanced and diverse microbiome in our children is essential for proper growth, development, and immune function. Sugar acts as a fuel for harmful bacteria, leading to an overgrowth at the expense of good bacteria. This can lead to poor digestion and absorption of nutrients. Beyond the gut, we know that the microbiome communicates with the brain via the gut-brain axis, sending signals that impact our mood, emotions, learning, energy, etc. Your gut contains 500 million neurons connected to your brain through these nerves. The type of food you eat is critical to properly establish a healthy connection between the gut and the brain. The gut microbiome will flourish with an abundance of fibrous foods and fermented foods such as yogurt, kefir, and sauerkraut, all of which contain beneficial bacteria. Limiting refined and sugary food is a key dietary strategy to improve good bacteria in the gut.
A healthy daily routine and lifestyle, including proper sleep, adequate hydration, and nutritious food, are essential to support my kids’ growth and health. They also take a few different supplements, including magnesium, vitamin D3, omega-3 fish oils, and a probiotic to support the growth of their good bacteria. As a mom, I recognize sweet treats are inevitable at celebrations. However, limiting my kids’ consumption to special occasions rather than incorporating them into our daily routine works well for our family.
– Yours in health, author This Kitchen Is for Dancing
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My family and I cherish travel time in Spain. We are drawn to its delightful climate, warm-hearted people, high-quality ingredients, and simple food. The dish I am sharing today was a favourite on a recent trip to San Sebastián. These hearty tortillas, much like a frittata, can be found in every pintxo bar, café, or restaurant, and each owner always declares they have “the best tortilla!”
Spanish tortillas are made from simple and affordable ingredients. They are delectable and hit every nutritional box with protein, carbs, and healthy fats. The tortilla complements a variety of side dishes, but it truly shines when paired with a green pea salad or herbfilled green salad.
INGREDIENTS
3 medium Yukon potatoes, peeled and sliced ¼ inches thick
6 eggs
1 large onion, peeled and sliced ¼ inches thick
½ cup high-quality olive oil, preferably Spanish Salt and pepper to taste
DIRECTIONS
Prepare a 10-inch cast-iron or non-stick skillet over medium-high heat. Add the onions to the oil, stirring to cover.
Lower the heat to medium-low, and cook for 5–7 minutes until translucent.
Add the potatoes to the onion mix and cook until the onions are slightly caramelized, and the potatoes softened. Whisk the eggs, salt, and pepper in a medium-sized bowl. Add the potato and onion mixture to the eggs, leaving some oil in the skillet. Stir to combine and let rest for five minutes.
Add the mixture to the pan on low heat and even out the potatoes and onions. Cook for four minutes, using a spatula to press the edges in to avoid the sides sticking to the pan.
Grab a plate larger than the frying pan to flip the tortilla. Put the plate on top of the pan and flip quickly and confidently. The mixture will be runny but don’t worry, you’ll put everything back into the pan to cook the other side. Continue cooking for four minutes while pressing the sides down to create the classic tortilla shape.
Toss cucumber, pea shoots, radish, fresh or frozen peas, crumbled feta, and top with microgreens.
¼ cup hemp seeds, soaked in water for five minutes and strained
¼ cup white balsamic vinegar
3 Tbsp tarragon vinegar
¼ cup avocado oil
A handful of mint and parsley, roughly chopped
DIRECTIONS
Blend all ingredients (excluding olive oil) in a small blender. Whisk in olive oil to taste and toss with salad.
LIFE, MUCH LIKE THE SEASONS, IS AN EVER-EVOLVING JOURNEY. EACH DAY BRINGS TWISTS AND TURNS, SOME OF OUR MAKING, WHILE OTHERS CATCH US BY SURPRISE.
In 2022, after almost two decades in medical practice, facing a breakup and the onset of midlife, I stood at a crossroads. The decision? A conscious effort to cleanse my life by embarking on a deeply personal journey to open up and detoxify my mind and body.
The only constant is change –It’s true what they say that change is the only constant in life. Recognizing this, I set out to take the reins of my destiny, starting shifts in my behaviour to breathe new life into my existence. The first step I acknowledged was that a personal detox was necessary, a spring cleaning for my soul.
I turned my gaze inward, assessing the tapestry of personal relationships woven throughout my life. Were these
connections nurturing my growth, or had some served their purpose and now weighed me down? It was time for an honest evaluation. Letting go is never easy; however, in doing so, I said goodbye to some relationships and made room for values that aligned with my strengthening self.
Exercise: From routine to ritual
Exercise, once a routine obligation, became a ritual of joy. I shifted my perspective, embracing group activities to stay fit, which brought fun into the mix. Exercise was no longer a chore, but a celebration to form new habits and cultivate relationships.
The clutter extended to my diet. My eating habits needed a trim, like a pantry overflowing with unnecessary items. Out went the processed “healthy” snacks, and a more simple,
My mind-body cleanse has become a journey of selfdiscovery, and its renewal a testament to the power we hold to shape our destinies.
mindful, nourishing approach came in. It was time to appreciate the symphony of flavours and nutrients that whole, unprocessed foods offered. And as my body developed, so did my supplement routine – a curated selection that catered to the needs of a wiser, more mature me.
Throughout my life, I consistently incorporated vitamin D, magnesium,
CoQ10, and probiotics into my diet as supplements, aiming to maintain optimal energy levels, a stable mood, restful sleep, and healthy digestion. As I entered midlife, my focus shifted to supporting the process of healthy aging. I shifted my supplemental routine to include turmeric, quercetin, and NMN for their preventative benefits for age-related issues like heart disease, cancer, and slowed metabolism.
The true essence of my life cleanse lay in the detoxification of my mind. Amidst the chaos of my new life, I discovered the power of living in the present moment. The constant chatter of yesterday’s regrets and tomorrow’s worries faded into the background. Gratitude became a practice that illuminated the richness of the relationships and work that adorned my life.
Small steps, big impact – These changes weren’t seismic shifts; they were a collection of small steps, a gradual metamorphosis, that rippled through my life. Positivity became my guiding principle, weaving its thread through each decision and interaction. The impact on my health was profound. I have more energy now, and I wake up feeling more refreshed. I started a new hobby, cycling, and have noticed my exercise recovery and endurance
According to a report by the Today Show, the recipe for good sleep making the rounds on social media has its pros and cons. But experts say that with a substitution and due caution, it may be what you’re looking for. Mix and drink before bed.
½ cup tart cherry juice
1 Tbsp magnesium powder
A splash of prebiotic soda*
Why the asterisk? As prebiotic sodas are expensive and may cause abdominal discomfort in some individuals, experts recommend plain sparkling water instead. They also suggest using a magnesium glycinate powder (not citrate) to avoid abdominal side effects. Tart cherry juice contains melatonin, which may cause vivid or troubling dreams.
are better than ever. My body is much more resilient after making these changes, proving that sometimes the smallest changes lead to the most significant transformations.
The ultimate reward – In the wake of this personal cleanse, I basked in a life of positivity. The people around me, the relationships I nurtured, and the work that filled my days became beacons of fulfillment. Then the realization struck – true health is not just physical; it’s the harmonious balance of mind, body, and spirit. Standing amidst the blossoms of this personal spring, I can’t help but marvel at the beauty of change. Initially challenging, embracing life’s twists and turns has transformed from a hurdle into an invitation to grow. My mind-body cleanse has become a journey of self-discovery, and its renewal a testament to the power we hold to shape our destinies.
So, here’s to embracing change and cleansing our internal houses, and to a spring of renewal that extends far beyond the blossoms on the trees – a spring that unfolds within us. May your journey be as transformative and rewarding as mine. – In good health, Dr Marita
Are you curious to try this sleep mocktail? If so, heed the advice, and drink it with sleep-inducing and blood-sugar-moderating snacks such as cheese or almonds, and have a restful night!
A healthy liver works around the clock to perform countless functions and maintain health, energy, and vitality. Too much junk food, wine, and sugar are terrible for liver health. But did you know that after menopause, women can be predisposed to fatty liver, even when eating a healthy diet? Non-alcoholic fatty liver disease (NAFLD) is a condition in which excess fat builds up in the liver, impeding its function. Often, the condition is silent, causing no symptoms, especially in the early stages. But eventually, the fat buildup can lead to pain from an enlarged liver and cause damage.
or phosphatidylcholine also deliver a convenient nutrient source.
A healthy liver is a workhorse, silently toiling away to keep you in peak shape. After menopause, hormonal changes throw a curveball at this unsung hero. Estrogen protects the liver, but the risk of developing fatty liver increases as levels dip. Because of this, even if you’re eating what you think is a stellar diet, NAFLD might still creep in once you go through “the change.”
Choline is a nutrient essential for liver health, naturally present in some foods and available as a dietary supplement. Choline is a source of methyl groups needed for many steps in fat metabolism, and it plays a vital role in helping to prevent the buildup of fat in the liver. Studies show that most North Americans don’t consume the recommended daily intake of 425 mg of choline. Egg yolk, organ meats, and cruciferous vegetables are rich sources of choline. However,
one yolk contains about 115 mg and a full cup of broccoli has 65 mg, so supplements can be essential to aid in the removal of excess fat. Fish roe, one of the richest sources of choline, is rare in the modern Western diet. Caviar, anyone?
Although few people consume enough choline, postmenopausal women with deficient intake of choline take a bigger hit in the liver health department because of it. One study noted that when menopausal women consumed inadequate amounts of choline, 73% developed measurable liver damage. Ensuring a healthy nutrient intake after menopause could be a game-changer in keeping NAFLD at bay. Besides choline-rich food, choosing an omega-3 supplement made with fish roe can bump up your choline intake if caviar isn’t in the budget. Supplements of lecithin
When it comes to liver-loving nutrition, it’s not just choline that deserves the spotlight – and here’s where things get fascinating. Hot-off-the-press research points fingers at our gut microbiota in the dance of hormones and NAFLD. It’s not just about the estrogen levels, it’s about the state of our microbiome. The metabolite butyrate, produced by beneficial gut bacteria, was significantly lower in cases of NAFLD. This discovery underscores the importance of maintaining a healthy gut environment, not just for digestion, but for liver health, too.
How do we keep our gut and liver in harmony? Probiotics and prebiotics are vital. Probiotics in fermented foods like kefir, kimchi, and probiotic supplements introduce friendly bacteria into our gut. Prebiotics serve as food for these friendly bacteria and are found in foods like garlic, onions, and fibre-rich fare. They offer a dynamic duo that can work wonders in maintaining a healthy gut, potentially curbing the impact of hormone-induced NAFLD.
As we navigate the murky waters of perimenopausal health, we must remember that our liver, often overlooked, deserves attention and care. So, as estrogen levels drop, let’s raise a toast with a cholinepacked, pre- and probiotic-rich meal to ensure a healthy, vibrant liver at midlife and beyond.
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Aging is caused by so many processes, however, DNA and telomere damage as well as mitochondrial dysfunction are the leading causes. Several natural compounds are pivotal to human health and healthy biological aging, notably NAD+.
Did you know that by middle age, our NAD+ levels have plummeted to half that of our youth?
Reduced NAD+ levels can result in fatigue and decline in metabolism – leading to weight gain and increased risk of developing
type 2 diabetes, as well as age-related cognitive decline and muscle loss. Numerous studies have demonstrated that boosting NAD+ levels can reverse mitochondrial dysfunction and improve insulin sensitivity. One of the most effective ways to boost NAD+ levels is by supplementing with nicotinamide mononucleotide, also known as NMN. NMN is a precursor to NAD+, and is rapidly absorbed and converted to NAD+. NMN is shown to be superior to that of another NAD+ precursor called nicotinamide riboside (NR).
