Women's Voice -Vol 23 US

yourMIDLIFE liver

BY KATE RHÉAUME, ND

H20 eases JOINT PAIN

BY MARITA SCHAUCH, ND

THE BEST and worst COOKING OILS

BY KARLENE KARST, BS c NUTRITION

maximize Berberine's BIOAVAILABILITY

BY JULIA SOLNIER, P h D

THE POWER OF REGENERATIVE

AGRICULTURE

Climate Change and HEART HEALTH

BY STEPHANIE RUBINO, ND

De-Stress Sleep Better

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Wins for Climate Change

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

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 Assistants: Joy Yagi, Heba Sourour

Art Direction: Stephen Rank, Beata Stolarska

Graphic Designers: Rut Shapira, Jasper van Meurs, Celia Bowes, Felicia Yee, and Mark Cawker

PUBLISHED BY

Women’s Voice Magazine

104–3686 Bonneville Place Burnaby, BC V3N 4T6

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

Dr. Jennifer Brix is a licensed naturopathic doctor and health educator with a passion for empowering her patients to achieve optimal health. In clinical practice, she focuses on treating digestive complaints, hormonal imbalances, and brain-related disorders, and has been recognized as a top naturopathic doctor in her community.

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 fiber, 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.

ADVERTISING POLICY

In this magazine, we will advertise only products exclusively sold in natural health stores.

EDITORIAL NOTE

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®

Beautiful Awakenings

LETTER FROM THE EDITOR

VOLUME 23

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

About WV

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

Commitment to Natural Health Retailers

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.

Celebrating Wins for Climate Change

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

2 1 3

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.

THE MICRO DICTATES THE MACRO.

Governments and corporations have most of the power in largescale GHG reduction, but voting with your wallet will make all the 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 behaviors.

SMALL STEPS, BIG IMPACT!

– 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 NATIVE GARDEN – KATE RHÉAUME, ND

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.

LUNCHES, LAUNDRY, AND PLANET EARTH

– KARLENE KARST, BSc NUTRITION

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 microfibers 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 favor 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.

THE SIX Rs OF SUSTAINABILITY

– STEPHANIE RUBINO, ND

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.

A NEW MOM: CLOTH VS. DISPOSABLE DIAPERS

– JENNIFER BRIX, ND

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

TREES MAKE A BIG IMPACT

– MARITA SCHAUCH,

ND

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.

ENVIRONMENTAL DISCUSSION WITH A 12-YEAR-OLD –

KAREN JENSEN, ND

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 wellbeing 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.

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Redefining beauty is accomplished from the inside out

Think COLLAGEN – our experts do!

“As a 30-something-year-old woman and nutritionist (who’s not getting any younger), collagen has been one unique product that I have 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.”

NATASHA PAROUTIS, Nutritionist

Why Total Body Collagen™? Revitalize, restore, and support your skin from within. Support your muscles, joints, and ligaments.

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“Regularly add collagen to your diet.” Why?

– JULIE REIL, MD and Beauty Expert

“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 and healthy hair.

THE POWER OF

Regenerative Agriculture

Sowing Seeds of Hope

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.

Scaling farming:regenerative challenges and opportunities

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 endeavor 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.

Regenerative farming tips and strategies for ecological balance

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.

The World’s MOST ADVANCED QUERCETIN

Quercetin is poorly absorbed – why?

Because the molecular composition of quercetin affects its ability to enter the bloodstream, then your cells.

This may sound complicated, however, after two years of development and human clinical studies in Canada, Quercetin LipoMicel Matrix was developed.

LipoMicel is the ideal carrier to deliver quercetin to your cells. Study after study shows up to 10 times higher absorption.

Compared to other quercetin products, only Quercetin LipoMicel has shown to provide the highest absorption of quercetin in clinical trials conducted in Canada.

One Quercetin LipoMicel Matrix softgel is equivalent to 2500 mg of standard quercetin.

Fourth TRIMESTER the

BY JENNIFER BRIX, ND

POST-PARTUM RECOVERY

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.

IT MAY NOT GO AS PLANNED

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.

STOCK UP ON HEALING FOODS

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!

EMBRACE THE EMOTIONS

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.

NUTRITIONAL SUPPORT

During this intensely chaotic time, I supported myself with some essentials to maintain good nutrient status for myself and my

FOR THE NOT-SO-EASILY QUEASY

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

CARVING OUT TIME FOR MYSELF

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.

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Climate Changeand

BY STEPHANIE RUBINO, ND

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.

A HEATED SITUATION

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.

HEAT HARMS THE HEART

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.

WAYS TO PROTECT OUR HEARTS

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.

KEEP COOL

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 centers.

STAY HYDRATED

Consistently drink water and consume water-rich fruits and vegetables (watermelon, strawberries, cucumbers). Limit caffeinated, sugary, and alcoholic drinks that are dehydrating.

CONSUME A HEARTHEALTHY DIET

such as the Mediterranean diet, which emphasizes various fruits and vegetables, healthy protein sources, whole grains, and minimally processed food and refined sugars.

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.

A NATURAL APPROACH to supporting healthy blood sugar levels

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.

The unique way berberine acts on the body makes it a useful natural option for supporting healthy blood sugar levels already within the normal range. Modern evidence shows berberine plays a role in blood sugar metabolism and supports cardiovascular health by maintaining healthy blood lipid levels already within the normal range.

something 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 whole foods: 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 you 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. Flaxseed oil should be kept in the fridge, consumed raw and cold-pressed, 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.

Build back yourcalm

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.

Natural Factors

Optimize Health

What if I said that cutting back on a few spoonfuls of your favorite 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 AND CALORIE RESTRICTION 101

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 whole foods 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,

BY STEPHANIE RUBINO, ND

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.

CALORIE RESTRICTION OPTIMIZES YOUR LIFE

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

Longevity and quality of life

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

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.

WHAT’S NEXT?

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-fiber 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!

CALORIE RESTRICTION MIMETICS

Supplements that have similar effects as calorie restriction to impact longevity:

Resveratrol Quercetin

Berberine

Curcumin

Green tea

H2Oeases

joint pain

BY MARITA SCHAUCH, ND

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.

RECOGNIZING DEHYDRATION

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 color – 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.

THE WHOLE-BODY APPROACH TO ARTHRITIS PAIN

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 defense 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.

SUPPLEMENT SYNERGY

Enter the realm of joint-friendly supplements, where glucosamine and chondroitin take center stage. Consider these supplements the virtuosos supporting the composition and repair of cartilage, providing a harmonious melody in the fight against arthritis.

ELECTROLYTE ELEGANCE

Electrolytes, often associated with athletic endeavors, 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!

or Strawberries Blueberries?

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.

Maximize BERBERINE’S BIOAVAILABILITY

BY JULIA SOLNIER, PhD

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.

WHAT IS BIOAVAILABILITY, 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 will be absorbed into the bloodstream, enhancing its effectiveness to maximize the benefits received.

• LOW BIOAVAILABILITY means that higher amounts are necessary for health benefits, resulting in more significant expense and a higher risk of side effects.

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.

BERBERINE’S BIOAVAILABILITY

Scientists are exploring different formulations (so-called “delivery systems”) to enhance berberine’s absorption and increase its bioavailability within the body. To date, only a few human clinical studies have been conducted on advanced delivery systems of berberine.

Berberine Standard berberine supplement

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 achieved blood glucose reductions of 12% in as little as two days, with 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

HOW DOES LIPOMICEL WORK?

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 – to reach the bloodstream and, ultimately, the tissue’s target(s).

used, which reduces the risk of common gastrointestinal side effects such as constipation or an upset stomach.

RISKS, SIDE EFFECTS, AND INTERACTIONS WITH BERBERINE LIPOMICEL

In a 30-day study, LipoMicel 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.

THE BEST TIME TO TAKE BERBERINE

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.

LipoMicel, a new delivery system of berberine, has up to

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 sleepwake cycle.

BENEFITS OF A HIGH BIOAVAILABLE FORMULATION

Formulations with higher bioavailability can provide faster and greater health benefits than standard formulations. More importantly, because of the higher absorption, lower doses of berberine can be

ARE ALL BERBERINE SUPPLEMENTS

CREATED EQUAL?

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.

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.

Whole Earth & Sea® Our regenerative farms surge into spring

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 practicing 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.

THE HORSES – Using our 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.

THE POLLINATORS

Our horses contribute to the preservation of our beautiful Earth by promoting biodiversity, reducing carbon emissions, controlling weeds, and improving soil fertility.

THE FROGS – Ground control

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.

THE BIRDS – Air control

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.

Our regenerative, bioprotective farming practices also encourage the healthy population of natural pollinators (butterflies, bees, beetles, bumblebees, flies, hummingbirds, and some others), whose powerful pollination activity leads to increased yields of cultivated crops and improved biodiversity of the wild species present.

Bob and Doc – two of our “gentle giants”

Wonderful Whole Earth & Sea®

Multivitamins & Minerals

Our organic, regenerative farms provide the raw whole food plants, vegetables, fruits, and herbs that we use in our multivitamins. Whole raw food preserves key vitamins and minerals, and enhances absorption.

Our Men’s and Women’s multivitamins were carefully formulated to address the different nutritional needs of men and women.

The ISURA seal is your assurance that the product is independently verified as clean and safe, and has been tested for over 800 possible contaminants. ISURA’s rigorous testing includes hundreds of quality procedures using state-of-the-art technology. It provides you with the confidence that the product is ISURA verified clean, one of the highest testing standards in the world.

Whole Earth & Sea Men’s and Women’s multivitamins were made with plants grown on our ABOV certified, regenerative organic farms.

Spotting STRESS in Children and Teens

BY KAREN JENSEN, ND

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.

TOP STRESSORS FOR CHILDREN AND TEENS

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.

WHAT ARE YOUR CHILD’S STRESSORS?

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.

COMMON SIGNS OF STRESS IN CHILDREN AND TEENS

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.

Recommendations for support

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 support 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.

| Adaptogens, such as eleuthero, ashwagandha, and rhodiola, can help mitigate the adverse effects of stress, but always check with your health care practitioner.

| Gamma-aminobutyric acid (GABA) calms and relaxes the nervous system. Insufficient levels of GABA can result in occasional anxiety and nervousness. Stress-Relax®

PharmaGABA® 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.

& Food Allergies

BY JULIA SOLNIER, PhD

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.

What is a food allergy?

When the body mistakenly perceives a harmless food protein like dairy as a potential threat, resembling a virus or bacterium, it promptly activates a defense 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 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).

What are the most common food allergens?

The nine major food allergens are milk, eggs, peanuts, tree nuts, sesame, fish, shellfish, soy, and wheat.

Food allergies vs. food intolerances?

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.

Why the rise in food allergies worldwide?

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.

1 2

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.

Can we prevent food allergies?

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 fiber 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.

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.

associated with eczema severity and intestinal inflammation; consider vitamin D supplements.

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, mold, pets, or pests.

How are food allergies treated?

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.

THE STORY OF NATURAL FACTORS

High-Quality, Sustainable Fish Oils

In Alaska’s pristine Prince William Sound, we’re making a huge difference.

Our oil refining production plant is only processing sustainable fish, harvested under strict conservation guidelines set by one of the world’s leading ocean stewards: Alaska’s Fish and Game Department. Our process ensures no endangered species are ever used!

Our 100% Wild Alaskan Salmon Oil contains the full spectrum of 17 active fatty acids, including omega-5, 6, 7, 8, and 9 – plus the powerful antioxidant

Those nutrients are doubly protected by our breakthrough Enteripure® softgel technology, which ensures better absorption in your body – and no fishy aftertaste!

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ATTENTION FATIGUE AND THE OVERDIAGNOSIS OF ADHD

BY JENNIFER BRIX, ND

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.

REMOVE THE TRIGGERS

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 colors 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.

MIND THE GAP

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. Practicing 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.

NUTRIENT AND HERBAL SUPPORT

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 practitioner who is well-versed in holistic health care 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.

ASSESS FOR SENSITIVITIES

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-behavioral

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.

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CHEF Matiu SpanishTORTILLA & Spring Pea SALAD

My family and I cherish travel time in Spain. We are drawn to its delightful climate, warm-hearted people, highquality ingredients, and simple food. The dish I am sharing today was a favorite 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 herb-filled green salad.

Spanish Tortilla

INGREDIENTS

medium Yukon potatoes, peeled and sliced ¼ inches thick eggs

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.

Spring Pea Salad

Toss cucumber, pea shoots, radish, fresh or frozen peas, crumbled feta, and top with microgreens.

DRESSING INGREDIENTS

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.

&

Kids the Sugar Spiral

BY KARLENE KARST, BS c NUTRITION

RAISING HEALTHY KIDS –

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 modeling 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.

SUPPORT HEALTHY GUT BACTERIA

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

Healthy habits

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

RenewalSEASONS OF

BY MARITA SCHAUCH, ND

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 behavior 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.

LIFE CLEANSE CHECKLIST

Relationships: A personal inventory

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.

Diet declutter: Nourishing my body

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 flavors 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 and quercetin for their preventative benefits for age-related issues like heart disease and slowed metabolism.

Living in the moment

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 are better than ever. My body is much more resilient after

Sleepy Girl

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.

making these changes, proving that sometimes the smallest changes lead to the most significant transformations.

The ultimate reward –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

MOCKTAIL

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!

Midlife Your

BY KATE RHÉAUME, ND

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.

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

or phosphatidylcholine also deliver a convenient nutrient source. 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 fiber-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.

SAY GOODBYE TO Sleepless Nights!

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