Women's Voice - Vol 25 CND

BY JENNIFER BRIX, ND

BY KARLENE KARST, BS c Nutrition

BY JULIA SOLNIER, P h D

BY MARITA SCHAUCH, ND

Is it possible to save your memory?

CogniSave™ was formulated to help protect brain cognition.

• Omega-3 – high-potency EPA, DHA, and DPA

• B Complex – full-spectrum active B complex

• Phosphatidylserine – protects brain cell membranes

• Phosphatidylcholine – boosts cognitive function

Prompt Early TOXINS Can & CHEMICALS puberty?

by Marita Schauch,

Brix, ND

by Marita Schauch, ND

by Jennifer Brix, ND

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 Assistant: Heba Sourour

Art Direction: Stephen Rank, Beata Stolarska

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

PUBLISHED BY

Women’s Voice Magazine

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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 holds a doctorate in Pharmaceutical Sciences and is an expert in pharmacognosy (medicinal plant research). She has decades of experience in herbal medicine research, has published numerous scientific papers, and has developed innovative delivery solutions for natural health products and dietary supplements.

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.

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: Getty Images

“I like the dreams of the future better than the history of the past.”

~Thomas Jefferson

LETTER FROM THE EDITOR

A new year always rings with hope, change, and vision. Embrace this new chapter and allow the lessons from the past to inspire you to be open to new opportunities and remarkable adventures. Let’s envision a brighter future abundant with limitless potential for all!

VOLUME 25

In this volume, naturopathic doctor Jennifer Brix presents an intriguing article titled “Can Creatine Make You Clever?” The article examines the potential for cognitive enhancement through creatine supplementation. Dr. Brix discusses a study that shows significant improvements in recall and long-term memory after just seven days of creatine intake. Dr. Julia Solnier delves into the effects of intermittent fasting on fertility, offering a comprehensive look for people eager to expand their families. Nadia Badowski, the visionary founder of the award-winning beauty and personal care brand Koope, provides a critical perspective on the all-natural skincare industry. She educates readers about misleading marketing practices and the prevalent issue of greenwashing. Nadia encourages consumers to be more selective in their choices, helping them navigate the complexities of all-natural skin care.

Additional articles include “Can Toxins & Chemicals Prompt Early Puberty?” and “Under-50s Face Alarming Increase in Health Issues.” Plus, gain insight into how “Supplements & Lifestyle Changes Boost Low Testosterone Levels,” and learn about the “Sustainable Trends in Health for 2025.”

Thank you to the WV team for providing exceptional health, wellness, and sustainability content.

Fuel Your Health, Transform Your Life – Nancy Frances Cheeseman

About

WV

“We’re creating a global community of people of all ages, shapes, and backgrounds who care deeply about each other, natural health, and our planet’s ecosystem. Our team includes doctors, nutritionists, and health advocates working for a healthier planet.”

Contact Us – Write to us. Your feedback helps us improve WV magazine. Email the editor at nancy@ncheeseman.com

Commitment to Natural Health Retailers

We are dedicated to supporting natural health retailers throughout North America. WV magazine is only available in natural health stores and online. For over 80 years, our retail partners have sold dietary supplements to improve health, emphasized the advantages of organic products and a healthy lifestyle, and strengthened local economies. These stores play a crucial role in fostering community and reducing the planet’s carbon footprint.

At WV magazine, our commitment to Planet Earth is strong and getting stronger! The print you are reading today uses recycled inks and FSC® certified paper, made from a combination of material from well-managed FSC-certified forests and recycled material. The Forest Stewardship Council® (FSC®) ensures that FSC Mix paper maintains forest health and protects fish and wildlife habitats.

Hacking the Biohacks

BY JENNIFER BRIX, ND

The term “biohacking” has gained significant attention in popular culture and the clinical health and wellness field. It aims to provide a way to live better using science. Biohacking refers to lifestyle, diet, and supplemental benefits that alter physiological and biological parameters to prolong youth and optimize wellness. However, these strict and often expensive regimens are unachievable for most.

Regardless, finding a sense of control over our own physiology can be valuable, especially when the external world feels chaotic and beyond our control. However, everyone is different. We know that. While we can strive to biohack, individual biologies will adapt, react, or respond differently. So rather than drinking the proverbial Kool-Aid, consider skipping investing in hydrogen inhalers, electromagnetic gadgets, $1,000 NAD infusions (NMN, as I’ve written about in the past, is the next best thing), and obsessive tracking devices (unless they truly motivate you).

Let’s change the language and learn to self-hack

With the new year in full force, here are my top three self-hacks to consider before bumbling down the biohack rabbit hole. They can be

achieved by anyone and are simple enough to integrate into your daily routine.

SELF-HACK 1:

Master your sleep

It seems like everyone and their dog has tried some cleansing in the past. Good news – you may already be doing it every night without even trying. Sleep is essentially the best way we can detoxify our brain. A good night’s sleep of more than six hours supports the prevention of amyloid plaque and other inflammatory accumulations in the brain, which have been associated with neurodegenerative diseases. Getting enough sleep may also extend life and help prevent cardiovascular disease. The best thing about sleep? It’s free and requires very little effort.

But if you do need a bit of extra support, I’ve had my patients consider supplements containing a specific compound, 6-methoxybenzoxazolinone (6-MBOA), that is garnering a lot of attention. 6-MBOA can act as a positive regulator of the melatonin system to enhance melatonin and serotonin levels. This can lead to improved sleep quality, reduced cortisol production, and improved mood. But unlike melatonin, it is not a hormone and doesn’t cause daytime drowsiness. The patented form, Maizinol®, has been clinically proven to enhance the deep sleep stage of sleep and increase restorative sleep. Other self-hack sleep tips include having no phones in bed, avoiding caffeine after noon, limiting your alcohol, and wearing a sleep mask (my personal favourite self-hack).

SELF-HACK 2:

Move your body in nature

What’s most important is to find something that you love doing and that brings you joy. This could be hiking a mountain, dipping into a cold lake (yes, I am referring to cold plunging), or gardening in your own backyard. And, as a Canadian, you can be prescribed a National Parks pass from your primary health care physician (ND or MD).

Park prescriptions (ParkRx), or a prescription for nature, is a meaningful form of ecotherapy, breaking ground as Canada’s national, evidence-based nature prescription program. Time in nature has been found to help kids focus better and master motor skills faster, and adults who spend at least two hours in nature each week report significantly better health and well-being. Research also shows that connecting to nature is a powerful way to improve your health, from diabetes and heart disease to anxiety and depression.

SELF-HACK 3:

Eat good food... with good people

People who avoid processed foods and opt for more plant-based ones tend to live longer, healthier lives. But if you’re chronically strict about what and how you eat, you could become deficient in micronutrients, plus it can be isolating. Social eating promotes social connection, which is linked to a reduced risk of heart disease, dementia, stroke, depression, anxiety, and premature death. The mortality impact of being socially disconnected is similar to that caused by smoking up to 15 cigarettes a day. Taking time to eat and choosing local and sustainable options fosters appreciation and gratitude, a true self-hack.

BONUS SELF-HACK:

Protein

One thing about food that I think is crucial is to get plenty of protein. You don’t absolutely need to consume 1 g of protein per pound of body weight per day to be healthy or to gain muscle. This is far too much for many people, and plenty of scientific evidence supports daily eating of 0.7–0.8 g of protein per pound of body weight. Roughly speaking, aim for 30 g with each meal, and supplement with a high-quality whey, vegan, or even collagen protein to help you achieve your optimal number.

Biohacking can be an expensive hobby and may not be the answer to finding shortcuts in life. But it can be motivating, so once you master these four simple self-hacks and are ready to dive deeper, reach out to a naturopathic or functional medical doctor. These professionals can help you individually decide if specific tests or clinically proven treatments will help you reach your optimal potential.

Creativity Linked to Happiness

Don’t underestimate that quiet, unassuming woman knitting in the corner – especially not if that woman is you! Research has shown that there’s more benefit to knitting and other forms of crafting than meets the eye. You’re not just getting a sweater or a pair of socks; you’re also improving both your physical and mental health. The latest research shows that creative habits are more worthwhile for your sense of self-expression and achievement than working at a traditional job.

According to a CNN Health report, crafters who participated in a British study reported that they experienced “happiness, life satisfaction, and [a] sense of [their] lives being worthwhile.” Why? Because making art and being creative reduces levels of the stress hormone, cortisol.

Does the craft have to be knitting? No, pick whatever you like, researchers say. The benefits of creativity seem to accrue regardless of your chosen activity. If you aren’t particularly creative but would like to be, here are four steps to take:

Reframe your thinking by adopting a more positive view of your creative potential.

Try something new, like writing a short poem or haiku; don’t be afraid!

If every activity you consider feels like too big of a leap, remember your childhood creative pursuits and start there. Colouring, for example, is a low-risk, mindful way to improve concentration and spur additional creative ideas.

As your creativity blooms, find inspiration and foster relationships with people who enjoy the same activities you do.

Researchers didn’t find reductions in anxiety or loneliness from crafting in their study. They say this is somewhat surprising and merits further investigation. Still, researchers say the findings strongly argue for introducing arts and crafts as a public health solution for at-risk populations.

As Dr. Frank Clark, a psychiatrist who has reviewed the study, states, “Creativity has the power to foster resilience, restoration, and reconciliation. It is a cathartic antidote that can help provide a sense of meaning and purpose for humanity.”

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WOMEN’S & MEN’S MULTIS

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Wellness: The Key to Disease Prevention

We’ve long been assured that cancer is mostly an old person’s disease, something often developed after many years. Not anymore. Cancer cases among young adults are on the rise, and a new study identifies 17 types of cancer that appear to be more common in Generation X and Millennials.

According to Lancet Public Health, uterine cancer stands out: it has a 169% higher incidence rate when comparing 1950s babies to ones born in the 1990s. Here are the other 16 cancers that show marked increases in incidence in younger people: gastric cardia, small intestine, estrogen receptorpositive breast, ovary, liver and intrahepatic bile duct (in women), non-HPV-associated oral and pharyngeal cancers (in women), anus, colon and rectal, gallbladder and other biliary cancers,

kidney and renal pelvis, pancreas, myeloma, non-cardia gastric, testis, leukemia, and kaposi sarcoma (affecting the lining of blood and lymph vessels in men).

Researchers who studied data on 23 million cancer patients found that rates of cancer diagnoses increased

with each generational cohort after about 1920. This suggests, but does not prove, that changes in environment and lifestyle are at fault. For instance, 10 of the 17 cancers on the rise are associated with obesity: colon and rectal, kidney and renal pelvis, gallbladder and other biliary cancers, uterine corpus, pancreas, gastric cardia, estrogen receptorpositive breast, ovary, myeloma, and liver and bile duct cancers.

Amid all the bad news, there’s a hint of the good: the cancers that aren’t rising in young people relate to illnesses we’ve addressed on the public health front. Lung cancer (from tobacco) and cervical cancer (from HPV) are two examples of diseases that are declining or slowing in their rate of increase. It’s also true that rising rates of breast and colon cancers have prompted the medical profession to reduce the ages at which screenings begin, offering hope that if cancer rates are going to rise, at least they can be caught and treated more quickly.

Three Critical Ways to Reduce Your Risk of Serious Illness

It may be tempting to think there’s not much you can do to avoid getting cancer. It’s true that small DNA mutations are happening inside us all the time, and it’s all too possible that our immune system might fail to catch a dangerous one. We also know that many cancers have a hereditary component, which is another risk factor largely out of our control. However, CNN has reported new research revealing that about 40% of new cancer cases in adults aged 30 and older – and nearly half of the cancer deaths – are owing to a set of risk factors we actually can control or reduce. What are they?

Smoking is the biggest risk factor, causing one in five cancer cases and nearly a third of all cancer deaths.

Excess body weight. Fat cells produce hormones, e.g., estrogen, that fuel certain cancers. Obesity is rapidly catching up to smoking as a contributor to cancer diagnoses and deaths. Also, by being sedentary.

Alcohol consumption, physical inactivity, and an unhealthy diet. The connection between cancer and these lifestyle choices and habits is only becoming more apparent as research continues. The message here? Don’t give up and think that whether you’ll get a cancer diagnosis is a roll of the dice. To a significant extent, it’s not.

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 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.”

NATASHA PAROUTIS, Nutritionist

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

“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."

Can Toxins & Chemicals Prompt Early Puberty?

BY MARITA SCHAUCH, ND

Does it seem like kids are growing up a lot faster nowadays? According to new research, that may be true. For many girls, their first period marks an exciting and terrifying beginning to womanhood. When the body begins to transition from childhood to maturity, it’s also a significant transition for parents as their children begin puberty, which is often associated with the teenage years.

However, a recent study shows that girls, on average, are experiencing MENARCHE (their first period) EARLIER THAN PREVIOUS GENERATIONS.

THE STUDY

A large-scale U.S. study of over 71,000 women has provided evidence of this suspected trend. The research, published earlier this year in JAMA Network Open, shows that the average age of girls’ first periods is decreasing.

12–13 years old 8–9 years old

Previously, the average age for menarche in the United States was around 12–13 years old. However, this new study suggests that an increasing number of girls are now starting their periods earlier, as young as 8 or 9 years old. This shift is most pronounced among African American and Hispanic girls, with these groups seeing a significant drop in the age of onset compared to other racial groups. The data also suggests that women and girls are experiencing an increase in irregular periods.

WHY IS THIS HAPPENING?

Several theories explain why this might be happening on a collective scale, the most compelling of which are an increase in exposure to endocrine-disrupting chemicals (EDCs) and higher rates of childhood obesity.

XENOESTROGENS

Our modern world is heavily saturated with chemicals – they are in food, personal care products, household items and cleaners, environmental toxins, you name it. Many of these toxins significantly impact our hormonal system, but primarily at play are the chemicals that mimic estrogen within the human body (xenoestrogens). This can cause estrogen dominance within our bodies, which in young girls may increase the likelihood of an early period.

OBESITY

Higher childhood obesity rates also play a significant role in the balance of hormones within the body, as fat tissue produces and stores estrogen and may compound the effects of xenoestrogens.

WHY DOES IT MATTER?

From a strictly biological standpoint, earlier menarche can be associated with greater risks in the long term, such as heart disease, diabetes, and increased risks of certain cancers. Many of the study participants also showed higher rates of irregular periods, which can indicate long-term potential for the development of uterine fibroids, endometriosis, ovarian cysts, headaches/ migraines before periods, sore breasts, or heavy and painful periods. Ask any woman who has had issues with her menstrual cycle, and you will hear how greatly this has impacted her daily life and, in many ways, made her life and path to success much more challenging. For girls to begin facing this challenge so young, with an increased risk of complications, will significantly impact future generations to come on a much deeper level than we can predict.

The higher impact within already marginalized communities, where access to health care and healthier lifestyle options is already less accessible, also adds a further barrier of social inequality to those girls’ lives.

WHAT CAN WE DO?

As parents, the best thing we can do for our kids is set them up with a solid foundation.

Focus on feeding kids real, wholefoods (meat, dairy, nuts, beans, legumes, fruits, vegetables, and grains) and as much organic food as possible. Processed foods may be convenient in the short term, but your child will pay the price in the long term.

Switch to natural cleaners and personal care products –in many cases, this will save you money, too!

Make sure kids get enough physical activity, good sleep, and plenty of water. It might sound basic, but this will provide a foundation that will carry them through their lifetime.

Earlier menarche can be associated with greater risks in the long term, such as heart disease, diabetes, and increased risks of certain cancers.

supporting the removal of xenoestrogens. EstroSense® is a unique formula that helps maintain a healthy hormone balance. It supports the detoxification of “bad” estrogens and harmful xenoestrogens, preventing estrogen dominance conditions. Calcium-dglucarate, I3C, and sulforaphane are important substances that all support healthy hormone metabolism by promoting liver detoxification and excretion of harmful xenoestrogens. DIM is a naturally occurring phytonutrient found in cruciferous vegetables like broccoli, has been shown to promote the formation of 2-hydroxylated estrogen metabolites instead of 16α-hydroxylated estrogen metabolites, thereby shifting the ratio of “good” estrogens and reducing the production of “bad” estrogens. EstroSense is indicated for individuals who have already gone through puberty.

Support good gut health with a quality probiotic. The gut carries those xenoestrogens out of the body and plays an important role in hormonal health.

Supplements with key ingredients like diindolylmethane (DIM) and indole3-carbinol (I3C) are also helpful in

By taking these steps, we can help our girls grow up healthy, strong, and ready to face the world – on their own terms, not dictated by early puberty.

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Generational

Differences in KITCHEN CONFIDENCE

BY KARLENE KARST, BSc NUTRITION

Growing up on a farm in rural Saskatchewan in the 1980s, life revolved around home and food. We had a garden, and my mother – a stay-at-home mom –canned everything, stored sacks of potatoes in our basement cold cellar, and rarely ate out (sushi takeout wasn’t even a concept).

On the rare occasions we visited the “city” for appointments, we would stop at a restaurant – A&W was a favourite. But for the most part, every meal was homemade. We would sit together as a family, with Three’s Company playing in the background, say a prayer, and then my siblings and I would be responsible for the cleanup.

In high school, I took a mandatory Home Economics class, where I learned what I now consider essential cooking and life skills – how to boil eggs, make custard, wash dishes, and sew. Looking back, I realize it was one of my most valuable classes.

After graduating, my interests led me to pursue a degree in Nutrition, where I developed a deep passion for everything related to nutrition and health. I began to connect the dots between my well-being and what I was – or wasn’t – eating. As my family grew, so did my confidence in the kitchen. With three kids, now teenagers, making nourishing and delicious meals has become my mothering love language.

As I write this article, I’m also working on my second cookbook, focused on Mediterranean wellness and wholesome recipes. Returning to the basics of food, nutrition, and home cooking does more than restore our health; it creates a routine that helps transition us from busy days to cozy, calm evenings. The kitchen becomes a

MAKING HEALTHY COOKING

The statistics I shared earlier highlight a confidence gap that may discourage younger generations from trying their hand at cooking. However, preparing healthy meals doesn’t have to be intimidating. By focusing on real food and accessible ingredients, anyone can build their skills and enjoy the benefits of homecooked meals.

Start with the basics

Focus on mastering a few essential recipes. These form the foundation of cooking skills and can be adapted to include a variety of healthy ingredients.

place to pause, reflect, and connect. I believe this is more important than ever in today’s fast-paced world. The nourishment that happens in the kitchen at home is truly multifaceted. Fast-forward to 2024, and recent surveys reveal exciting insights and generational differences in kitchen confidence when cooking at home. Only 33% of Gen Z participants (born 1997–2012) consider themselves skilled cooks, compared to 47% of Millennials (born 1981–1996). When asked to rate their cooking skills on a scale of 1 to 5, Gen Z gave themselves an average rating of 3, while Millennials rated their skills slightly higher at 3.4.

So, how and why did this change occur? Is it a shift in values? Decreased knowledge about nutrition and the importance of food? Disposable income? Lack of interest? Lack of time? Access to fast food? No home economics cooking classes in schools? I think it’s a combination of all the above.

Use fresh, whole ingredients

Fresh vegetables, lean proteins, and whole grains provide better nutrition and enhance the flavour of meals without the need for complex cooking techniques.

Leverage technology

Utilize cooking apps and online tutorials designed to guide you step by step. Many of these resources offer quick and easy recipes tailored for beginners.

Meal prep for success

Preparing meals in advance can save time and reduce stress, making it easier to maintain healthy eating habits even with a busy schedule.

Educate our kids Incorporating classes that teach the basics of healthy living throughout K–12 education would be a valuable addition to the curriculum. This approach would ensure that even if students are not taught these skills at home, they would still gain basic kitchen and cooking confidence by the time they graduate high school. Developing this life skill from a young age is something society should wholeheartedly embrace.

By embracing these strategies, everyone can boost their confidence in the kitchen and take control of their health through better cooking habits.

However, you might be wondering if these trends also favour better health – in other words, what are the benefits of these trends beyond being more eco-friendly? Let’s examine some sustainable health trends gaining traction in the last year and weigh in on how they can benefit your health, too, or if there is more to be desired.

PLANT-BASED DIETS

The push for plant-based eating has steadily increased over the last decade. Initially focused on animal welfare, it later highlighted potential health benefits and, more recently, the lowered carbon footprint of such diets.

The rise in popularity of plant-based meat, egg, and dairy replacements has taken markets by storm. But is plantbased eating an answer to better health for North Americans?

The human body is unique, and the nourishment necessary for thriving health varies from person to person. While some individuals may experience

based products on the market are highly processed. It’s best to stick to wholefoods, whether plant-based or otherwise.

NATURAL BEAUTY AND CLEANERS

Many people are becoming aware of the harmful effects of exposure to toxins in personal care and household cleaning products. This is a great trend, as these products can significantly impact the endocrine system and cause hormonal imbalances that wreak havoc on our health. Natural products also help lower the toxic load sent into our ecosystems, making it a win-win situation.

ACTIVE COMMUTING

We’ve seen a steady push to de-incentivize vehicle use to reduce carbon emissions. The trend of taking public transit, walking, biking, or even swimming (hello, Switzerland!) to work has been taking off.

water bottles. One reusable bottle saves 156 plastic bottles from entering landfills each year. This is great because people tend to drink more water when they are carrying a bottle with them. Hydration is a cornerstone for good health in all of the body systems, and skipping out on plastic bottles also has the added bonus of lower BPA exposure. Just make sure you are choosing a BPA-free bottle.

GROW YOUR OWN OR SHOP LOCALLY

Since 2020, we’ve seen a rise in people experimenting with growing their produce in gardens, plant boxes, or even hanging baskets. This is also coupled with an increased draw toward shopping locally from farmers’ markets. This is fabulous as the carbon footprint here is reduced because of the decreased need for fuel to transport goods. Homegrown and small-scale farm-grown produce also tends to be more nutrient-dense and lower in pesticides, which lightens the toxic load on the body.

This is a fantastic shift in increasing our daily physical activity, especially given the rates of sedentary lifestyles within our culture. Get out and get moving for yourself and for the planet!

Overall, what is good for the Earth is also suitable for us. We are a part of nature, and it is high time we started living in ways that are harmonious with the planet.

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Glutamine is a post-workout recovery aid. It assists in muscle tissue repair after prolonged exercise, but also supports the digestive and immune systems. This is critical because exercise can weaken these systems and

ENERGY RESILIENCE VITALITY

ING BUILD BetterBones

BY KATE RHÉAUME, ND

We often think of calcium as the star player in maintaining strong, healthy bones. However, bone health relies on many nutrients working together to keep our skeletal system robust and resilient. From aiding calcium absorption to building the framework of bones, these nutrients play synergistic roles. Let’s explore bone-boosting nutrients and the delicious foods that deliver them. Whether it’s a slice of cheese or a serving of leafy greens, these powerhouse foods will help you build and maintain healthy bones at every stage of life.

Vitamin K2

It might feel too indulgent to be true, but decadent cheeses like Brie, Gouda, and Jarlsberg are rich in vitamin K2, making them a delicious way to help maintain bone health. Vitamin K2 is a vital nutrient for your bones and teeth, ensuring calcium is deposited where it’s needed rather than ending up in arteries or soft tissues. Vitamin K2 activates proteins that help bind calcium to the bone matrix, supporting bone density and strength. While calcium is often the star of bone health discussions, vitamin K2 is the essential chaperone that ensures calcium gets to where it will be the most beneficial without getting into trouble.

Magnesium

Shoutout to Popeye! Green leafy vegetables like spinach, kale, and Swiss chard are excellent sources of magnesium, a crucial mineral for bone health that works hand-in-hand with calcium. Magnesium helps convert vitamin D into its active form, enabling the body to absorb calcium more efficiently. Additionally, it contributes to bone mineral density by regulating calcium levels and supporting proper bone microarchitecture. Without enough magnesium, bones can become brittle over time. Incorporating greens in your diet helps build a solid foundation for stronger bones and enhances the effectiveness of other bone-boosting nutrients. A magnesium bisglycinate supplement can help you reach the recommended intake of 360 mg daily.

Collagen

We often focus on the minerals in our bones, but we must not overlook collagen, the protein that holds them together. Collagen is the most abundant protein in the body and is essential for maintaining bone structure. It acts as the scaffolding for our bones, providing the framework onto which calcium and other minerals are deposited. As we age, collagen production declines, which can underlie waning bone density. Bone broth is a source of the amino acids the body uses to make collagen to support bone strength and flexibility, lending your bones a little bounce. Consider a hydrolyzed collagen peptide supplement if you find it hard to work broth into your daily diet.

Vitamin C

Vitamin C is a key nutrient for bone health, primarily because of its role in collagen production. Without enough vitamin C, collagen synthesis is impaired. Some studies suggest that supplemental vitamin C helps speed healing after bone fracture. Vitamin C also acts as an antioxidant, protecting bone cells from oxidative stress that can accelerate deterioration over time. Foods rich in vitamin C, such as berries, support bone formation and help maintain bone strength as we age.

Calcium

Finally, calcium is essential for building and maintaining strong bones. The main mineral makes up the bone matrix, ensuring bones stay dense. While adequate calcium intake is important, not everyone enjoys or can consume dairy products. Sardines, especially those with edible bones, are an excellent source of calcium and a great option for people who don’t enjoy dairy products. Other dairy-free, calcium-rich foods include chia seeds, almonds, dried figs, and legumes.

Incorporating various nutrient-rich foods into your diet gives your bones the essential building blocks they need to stay strong and flexible. Remember, bone health isn’t just about calcium –nutrients like vitamin K2, magnesium, collagen, and vitamin C all play a crucial role in keeping your skeletal system strong and resilient for years to come.

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HEAVY METALS IN TAMPONS

How many tampons do you think a woman uses in her menstruating life?

The answer is something over 11,000. Whether the figure seems high or low, the fact is that we’ve been coming into close contact with a lot of these products for as many as 40 years. We have generally presumed tampons to be safe, although WV has previously reported researcher concerns. Now, there is even more data and greater cause for caution when using these products. Indeed, the U.S. Food and Drug Administration (FDA) has indicated that it has seen enough to warrant doing its own studies.

In addition to containing fluoro-chemicals known as PFAS (commonly called “forever chemicals”) and plasticizers known as phthalates, tampons emit volatile organic compounds (VOCs), mostly from added fragrance. Each of these substances is an

endocrine disruptor “that can affect sexual development, metabolism, blood sugar, mood, sleep, and more,” according to reporting by CNN.

But now comes word of a small study that found heavy metals – arsenic and lead – in both organic and non-organic tampons. The organic tampons contained higher levels of arsenic, while non-organic tampons were more likely to show evidence of lead content. More studies are needed to know whether these metals make their way into women’s bodies via the bloodstream and in what amounts. Still, two things are already well

understood: vaginal tissues are more porous than other parts of the body, and the FDA has declared that there is no safe level of lead exposure. The amount of lead found in the studied tampons from 14 different manufacturers was up to 10 times what is currently allowed in drinking water. The FDA says it is precisely the lack of research into how heavy metals could be getting into women’s bodies and the possible damage that has prompted it to begin its own in-depth studies on the matter.

Healthy FOOD Fuels BRAIN POWER

RESEARCH ON THE CONNECTION BETWEEN THE GUT AND THE REST OF THE BODY IS FAIRLY BURGEONING. IT INCREASINGLY APPEARS THAT WE ARE WHAT WE EAT: HEALTHY GUT, HEALTHY BODY.

Recent studies delve deeper, tying gut health to mental health. One of the key people studying the connection is nutritional psychiatrist Dr. Uma Naidoo, author of This Is Your Brain on Food. She explains that this connection is there from the beginning of life, as the brain and the gut are born from the same cells in the human embryo. But they don’t go their separate ways – the brain and the gut remain connected through the vagus nerve, a complicated internal “text messaging system,” relaying chemical messages, as Naidoo told CBS News.

Do you want to ensure the messages you send your brain are positive and healthy? Start by improving your diet to bolster the “food-mood” connection. Dr. Naidoo emphasizes the importance of fibre intake, as it helps gut microbes thrive. In contrast, eating processed or fast food promotes harmful bacteria and allows them to gain the upper hand, which can have noticeable effects on mental health. So “lean into those veggies” and opt for clean proteins and healthy fats, such as omega-3 fatty acids found in chia and flax seeds.

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• 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.

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L-Threonate provides the muscle, bone, and metabolism benefits you know and love from your current magnesium supplement, but also helps support cognitive function.

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L-TAURINE supplementation helps slow key markers of aging

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.

BERBERINE helps normalize your blood sugar

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.

Benefits of

Heart Health Muscle Recovery Exercise Performance

BY JULIA SOLNIER, P h D

Quercetin is one of my favourite natural compounds because it’s the most well-researched of the many bioflavonoids (a plant-based polyphenol). Quercetin is a true natural powerhouse found in many fruits and vegetables we eat daily, such as apples, onions, and berries. Quercetin was named after the oak tree, Quercus, as it was initially isolated from oak bark. This bioflavonoid is a powerful antioxidant that protects our cells from damage by free radicals. However, quercetin also supports heart health by improving blood flow and lowering blood pressure; it helps fight off viruses, eases allergies, and reduces inflammation in the brain.

Quercetin’s surprising benefit you might not know

A new meta-analysis of human randomized, controlled trials found that quercetin supplementation can improve muscle recovery after exercise that causes muscle damage. This analysis included data from 13 randomized, controlled trials involving 249 participants aged 15–29, all generally healthy. Most participants were trained individuals, and the exercise protocols used in the trials were designed to intentionally cause muscle damage. The quercetin dosage was typically 1000 mg per day, with the duration of supplementation varying from a single dose to six weeks.

Key findings: Quercetin reduced muscle soreness immediately and 24 hours after exercise, lowered levels of creatine kinase (a marker of muscle damage) at 24 and 48 hours post-exercise, and decreased oxidative stress after exercise –compared to placebo. Additionally, quercetin helped restore muscle strength faster and reduced lactate dehydrogenase levels (a marker of muscle damage) during recovery.

Limitations: While the findings are very promising, there were some variations between the studies because of differences in exercise protocols and analysis methods, which may affect the clarity of the results.

How quercetin may help with exercise performance and recovery

Reduces oxidative stress and inflammation: During and after intense exercise, the body triggers an inflammatory response that involves a complex molecular mechanism, for example, producing free radicals (reactive oxygen species [ROS]). While this initial inflammatory response helps with muscle repair, the body must efficiently resolve inflammation to avoid chronic issues. Quercetin can help balance inflammation by neutralizing excess free radicals, reducing oxidative damage, and thus speeding recovery (e.g., less muscle soreness). Balancing inflammation is key to healthy exercise adaptation.

Reduces muscle damage from intense exercise: Quercetin enhances antioxidant defences by boosting glutathione levels, lowering ROS, and strengthening cell membranes. Supports muscle repair and adaptation: Quercetin may increase levels of certain growth factors (IGF-I and IGF-II) that are important for muscle repair and rebuilding after exercise-induced muscle damage.

Reduces muscle soreness and improves blood flow: Quercetin may help with pain; it activates certain brain receptors (GABA and serotonin) and reduces inflammation

(cytokine production) in the body. It also boosts nitric oxide (NO) production, improving blood flow to muscles for better performance and recovery.

Bioavailability – foods and supplements

While quercetin shows promising results in lab studies (in vitro), these effects are often less impressive in human or animal studies. This is because quercetin (just like so many other polyphenols and flavonoids) is hard for our bodies to absorb when ingested orally, meaning only a small amount is available to be used. Additionally, people absorb and process quercetin differently. Thus, getting enough active quercetin from foods alone can be challenging, which is why supplementation with a highly bioavailable form can be beneficial.

As principal scientist, I’ve helped develop a new quercetin formulation (LipoMicel®) that boosts absorption in the body by up to 10 times.

Quercetin is considered safe when used as intended, with no side effects reported even at several grams per day in human or animal studies.

The typical quercetin dose for health benefits is 500–1000 mg/day.

Supplements that pair well with quercetin for boosting exercise:

Vitamin C and green tea extract enhance quercetin’s antioxidant effects

Omega-3 fatty acids and curcumin reduce inflammation and support recovery

Increases resistance to stress and anxiety

BCAAs (branched-chain amino acids) and protein help with muscle repair and exercise-induced fatigue

Regenerlife™ Mitochondrial Energy and Creatine support strength and performance

Remember that supplements can only give us a helpful health boost, but eating a variety of wholefoods rich in fibre and other phytonutrients is key for overall health.

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MAKE YOU CLEVER? CREATINE CREATINE CAN

BY JENNIFER BRIX, ND

Creatine is often the subject of conversation at the gym because it supports muscle function, improves strength and performance, and increases lean muscle mass. With 1,000+ peer-reviewed papers published on creatine and its benefits for muscle health, emerging research also suggests that creatine supplementation may benefit women specifically by supporting hormone fluctuations, improving bone strength, and acting as a nootropic in our brains, especially for memory in older adults.

WHAT IS CREATINE?

Creatine is an amino acid derivative of arginine, glycine, and methionine. In highly active tissues, creatine is stored as phosphocreatine and serves as an energy reserve that donates phosphate to sustain levels of adenosine triphosphate (ATP). ATP is our cellular energy currency, enabling everything we do, from moving to thinking. It is especially important in our most active tissues, like our muscles, heart, and brain.

CREATINE IS MAKING WAVES IN THE BRAIN

With its unique ability to harness the energy in our cells – including brain cells – creatine supplementation may be the next step to improving cognitive function, especially as we age. Creatine is vital in supporting energetically demanding brain tasks like learning and memory. Increasing creatine stores inside the

brain make ATP levels more stable during these energydemanding cerebral activities, accounting for an astounding 20% of the body’s energy consumption.

Creatine supplementation also shows promise for alleviating some symptoms of traumatic brain injury, including concussion, and has the potential to reduce symptoms of depression and anxiety. In practice, I have had a handful of patients report improvements in brain fog and focus with the use of 10 g of creatine daily.

A recent study found that healthy elderly participants aged 68–85 experienced improvements in tasks like recall and long-term memory following supplementation with 20 g of creatine for only seven days.

The most remarkable improvements in brain function and memory seem to occur in older adults taking creatine supplements or when there is a higher level of metabolic stress. However, even in healthy individuals, taking a creatine supplement has been shown to improve short-term memory, intelligence, and reasoning.

FROM OUR BRAIN TO

OUR BONES

At least one in three women will experience a bone fracture as a result of osteoporotic (weak) bones during their lifetime. And to some experts, hip fractures can be a death sentence. Nearly one-quarter of women who suffer a hip fracture will pass away within one year. To counter this, creatine supplementation has been investigated, and the results are something to celebrate. During resistance training, postmenopausal women supplementing with creatine improved their bone geometry, which is protective against hip fractures.

CREATINE FOR OUR HORMONES

Consuming a diet rich in creatine has been associated with a lower risk of reproductive disorders in women aged 12 and above. Women who consumed the recommended intake of 13 mg of food-derived creatine per kg of body mass per day exhibited a significant reduction in irregular menstrual periods, painful periods, and even the risk of having a hysterectomy.

creatine levels, support brain and muscle creatine content, and improve performance outcome measures.

HOW TO TAKE CREATINE

To support muscle energy, stamina, and power, it’s best to take creatine shortly before or after you exercise, rather than long before or after. Any time is a great time for brain, hormones, and bone health. In terms of who can benefit, it’s everyone, but it becomes more critical as we age.

Unlike its crucial role in muscle function and athletic performance, creatine’s role in other areas of the body is complex. Nonetheless, as researchers continue to pivot toward mitochondrial optimization to enhance cognitive function and healthy aging, creatine could be the next nutrient to keep an eye on.

This study has opened the conversation of creating strategies to ensure an adequate supply of creatine in food systems, incorporating low-dose supplementation and food fortification.

WHY SUPPLEMENT?

We make about half of our daily creatine requirement, so to meet the other half, we depend on dietary sources. But it’s only found in animal products, like red meat, poultry, fish, and shellfish. A recent study found that 7 out of 10 women consume creatine below recommended amounts, with intake declining with age, meaning supplementation could benefit many.

Creatine monohydrate is the most effective and bioavailable form of creatine and is sold by many reputable supplement brands. This form has been clinically proven to raise plasma

The DANGERS of KETO

SCIENCE

or MEDIA SENSATIONALISM

BY KATE RHÉAUME, ND

Can you trust every health news headline?

Maybe not, especially when it comes to recent reports on ketogenic diets. Some research suggested that the very low-carb regimen could cause organ damage and accelerated aging. Yikes! But hold on to your lettuce wraps; the details of the study tell a different story.

Ketogenic diets have surged in popularity recently as a result of their reported effectiveness in promoting weight loss, improving energy levels, enhancing mental clarity, and managing blood sugar. The idea behind ketogenic eating is to shift the body’s primary fuel source from carbohydrates to fats by drastically reducing carbohydrate intake and increasing fat consumption. This metabolic state, called ketosis, encourages the body to burn fat for energy instead of glucose, which can result in rapid weight loss and other health benefits.

But is going keto causing more harm than good – and causing us to age prematurely? That was the conclusion of a paper published in the May 2024 issue of Science Advances and widely reported in the media last year. In the study, mice were fed a diet of roughly 90% fat, 9% protein, and 1% carbohydrates, which qualifies as ketogenic. At the end of the six-week trial, the mice on the low-carb, high-fat diet showed profound negative changes in markers of aging and vital organ health. It’s enough to make you put the bun back on your burger… until you read the fine print.

We’ve known for decades about the dangers of trans fat, and the scientific community is unanimous that it has no place in a healthy diet. There have even been national campaigns to remove trans fats from the food supply, and they have been banned in some countries. Nobody should be surprised that a diet made up almost entirely of Frankenfat would cause serious problems. It doesn’t reflect any potential health effects of a ketogenic diet when using healthier fats.

The fat that made up 90% of the mouse diet in this study was hydrogenated vegetable oil shortening – yes, good old Crisco.

What would have been a better fat to use in the study or as part of a typical keto diet? Literally, almost anything! Cream, butter, olive oil, avocado oil, egg yolks, and, yes, lard are all naturally occurring fats. Even vegetable oil, while high in proinflammatory omega-6 fatty acids, is not as bad as its hydrogenated brethren.

Keto diets are so popular that diligent scientific studies should be conducted to ensure there are no downsides. Rigorous reviews of the existing science are

surprisingly inconclusive as to whether keto diets are universally effective for long-term weight loss, but good science says they do appear to be safe.

As the diet used in last year’s alarming study doesn’t reflect the kind of nutrition the average, reasonably intelligent keto enthusiast would be following, the results aren’t helpful or truthful. If you follow keto or even just lowcarb eating, don’t change tonight’s menu based on these findings. In the meantime, please pass the cauliflower crust pizza.

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In her 30s, esthetician Nadia Badowski suffered a severe reaction to a luxury skincare brand. She was treated for chronic urticaria (hives) on her face for nearly a year, then set out on a mission to create a skincare brand that was effective, easy to understand, and doesn’t include common sensitizers (allergens) and ingredients that may be

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downside THE skincare products ALL-NATURAL

BY NADIA BADOWSKI,

of

The skincare industry is rife with marketing terms like “organic,” “non-toxic,” and “chemical-free,” which can be misleading. Just because a product is labelled as natural doesn’t mean it is entirely safe or free of synthetic additives.

MISLEADING MARKETING AND GREENWASHING

The fear of synthetic chemicals has led many consumers to believe that all chemicals are harmful even though everything, including water, is a chemical. This misunderstanding can cause people to avoid effective, scientifically backed ingredients in favour of less effective natural alternatives.

Many companies capitalize on the trend of natural skin care through greenwashing –misleading marketing practices that make products appear more natural or eco-friendly than they are.

WHY “ALL-NATURAL SKIN CARE” ISN’T ALWAYS GOOD FOR YOU

Understandably, the rise of natural skin care has been fuelled by a desire for safer, more environmentally friendly products. Many people equate “natural” with “better,” assuming that if an ingredient is derived from nature, it must be superior

to its synthetic counterpart. However, this isn’t always correct. While natural skin care can offer benefits, it also has potential downsides that consumers should be aware of.

POTENTIAL ALLERGENS AND IRRITANTS

One of the most significant and common issues with natural skin care is the potential for allergic reactions and skin irritation. Natural ingredients such as essential oils, plant extracts, and certain botanicals can be highly potent and may irritate the skin temporarily or chronically. Unlike synthetic ingredients, which are often formulated to minimize the risk of irritation, all-natural products often don’t undergo the same testing or standardization. Common irritating ingredients found in all-natural products are: Essential oils: Lavender, peppermint, and eucalyptus oils are used for their aromatic and therapeutic properties. However, these oils are highly concentrated plant extracts

that can cause temporary and chronic skin reactions, especially in sensitive individuals. For example, tea tree oil, known for its antibacterial properties, can cause irritation, dryness, and even chemical burns if not properly diluted.

Botanical extracts: Plantbased ingredients such as citrus extracts are often praised for their soothing and brightening effects. However, they can also trigger allergic reactions. Citrus extracts, like lemon or orange oil, can increase photosensitivity, leading to sunburns or hyperpigmentation when the skin is exposed to sunlight after application.

Fragrance allergens: Natural fragrances derived from flowers and herbs are common allergens. Geraniol, limonene, and linalool, found in many skincare products and essential oils, are well-known irritants that can cause redness, itching, and rashes, especially in people with sensitive or eczema-prone skin.

Founder

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POTENTIAL FOR CONTAMINATION

A hallmark of many all-natural products is the absence of synthetic preservatives designed to inhibit the growth of bacteria, mold, and yeast. Because of their organic nature, all-natural products are more susceptible to contamination. While natural preservatives like rosemary or grapefruit seed extract are used, they are often less effective over time or in complex formulations. Without synthetic preservatives, often vilified in the natural skincare community, these products can harbour bacteria, mold, and yeast. A natural cream or serum stored in a warm, humid bathroom can quickly become a breeding ground for harmful microorganisms, leading to spoilage that may not always be visible but can still harm the skin or body. We all want to avoid endocrine disruptors and harmful ingredients. However, there are synthetic preservatives that keep your product germ-free while also being gentle and safe if used at appropriate levels.

POTENTIAL FOR INCREASED PHOTOSENSITIVITY

Increased photosensitivity is a hidden risk in many all-natural skincare products, where certain plant-based ingredients can make the skin more vulnerable to UV damage. Common oils like citrus oils, including bergamot, lemon, and lime oils, are commonly used in natural skin care for their refreshing scent and brightening properties. However, these oils contain compounds that can make the skin more sensitive to UV light, increasing the risk of sunburn and long-term damage like hyperpigmentation or accelerated aging. For example, St. John’s Wort and other plant extracts can make the skin more prone to sun damage. The same goes for other herbs like angelica root or grapefruit extract.

LACK OF STANDARDIZATION AND REGULATION

The terms “natural” and “clean” are not strictly regulated in the skincare industry, meaning anyone can claim a product is natural, despite it being fact or not! This lack of regulation

means that products labelled as natural may still contain synthetic ingredients or could be formulated in a way that isn’t entirely safe for skin use. Additionally, the concentration of natural ingredients can vary from batch to batch, leading to inconsistencies in product efficacy and safety.

While natural skincare products can benefit some individuals, they are not universally superior to synthetic alternatives. Consumers should be cautious of the potential risks, including allergens, lack of standardization, contamination, and ineffectiveness for specific skin concerns. It’s essential to thoroughly research the product and its ingredients, and also purchase from reputable companies that thoroughly research and test products and their ingredients.

THE SURPRISING REALITY OF aging

Ever get the feeling when you look in the mirror – or after a workout at the gym – that you’ve aged considerably in just one year? You might not be imagining it. A very interesting study from Stanford University and Nanyang Technological University in Singapore discovered that molecules in our bodies undergo significant and rather sudden age-related changes at the specific ages of 44 and 60. As study author Xiaotao Shen concludes, “We are not becoming old gradually.”

You might notice that 44 is a significant age for women entering perimenopause. The researchers anticipated this and analyzed data from men and women separately. However, the results were strikingly similar regardless of gender. In their mid-40s and at age 60, the study found “clinically actionable markers” that doctors could potentially use to identify preventable diseases in the future. So, are there takeaways we can use in our daily lives? Researchers point to earlier studies that reveal changes in our ability to metabolize caffeine and alcohol –caffeine in our 40s and again around age 60, and alcohol around age 40. We might benefit from paying attention to the changes and adjusting our intake. Additionally, muscle injuries and fat deposits increase in our 40s, while muscle loss accelerates in our 60s. This suggests that we might want to shift to less strenuous forms of exercise in our 40s and incorporate more weight-bearing activities as we approach 60. Taking care to avoid packing on the pounds can also stave off the onset of chronic disease as we reach retirement age. These include cardiovascular and kidney diseases as well as diabetes. If the critical ages for aging are 44 and 60, does that mean we’re done with sharp changes in our rate of aging once we cross into the seventh decade? Probably not. A previous study showed a final and well-defined aging change at 75, though the recent Stanford-Nanyang study did not include participants who were old.

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Fertility Intermittent FastingIMPACTS

BY JULIA SOLNIER, PhD

Intermittent fasting, or “time-restricted eating,” is often praised for its weight loss perks and benefits for conditions like polycystic ovary syndrome (PCOS). But here’s a twist – did you know it might affect egg and sperm quality?

WHAT IS INTERMITTENT FASTING?

Intermittent fasting is more about when you eat than what you eat. It involves alternating between eating and fasting periods, such as skipping meals on certain days or eating only during specific hours each day (time-restricted eating). The idea is to give your body a break from constant digestion, allowing it to burn fat, repair cells, and balance blood sugar levels.

HOW DOES IT WORK?

What are the benefits of intermittent fasting?

Intermittent fasting involves cutting calories on certain days (such as eating 500 calories every other day) or limiting eating to specific windows each day. A popular method is the 16:8, which involves fasting for 16 hours (only water, coffee, or tea is allowed) and eating during an 8-hour window, often from 12 pm to 8 pm. Other variations include 18:6, 20:4, or even one meal a day. It’s all about giving your body extended breaks from food to optimize metabolism and repair processes.

Many studies suggest that it might be beneficial for managing weight and conditions like PCOS, obesity, diabetes, and heart disease. However, the results aren’t always clear-cut – some studies report conflicting results.

Scientists have discovered that timerestricted fasting might cause fertility problems. A study on zebrafish showed that while females produced more eggs during fasting, these eggs were of lower quality, resulting in poorer quality offspring. Males also experienced a drop in sperm quality. This result may not be that surprising, as organisms generally focus more on survival and less on reproduction during periods of dietary restriction.

Though zebrafish are a popular model organism often used in research (they share about 70% of their genes with humans), these results require more investigation to understand how fasting affects human fertility, including

How fasting may impact fertility in women

For most women, especially those who are active and healthy, intense fasting practices (like a 20-hour fast) can be harmful. For instance, skipping breakfast after a long overnight fast can spike cortisol (the stress hormone usually peaks about 30 minutes after waking). Combined with coffee on an empty stomach, this can disrupt essential reproductive hormones like thyroid, LH, and estrogen. Eating in sync with our body’s natural circadian rhythm is crucial for maintaining a healthy hormone balance, primarily by consuming food early in the day when cortisol is highest. This can prevent excessive stress (such as overactivation of the sympathetic nervous system, which triggers the “fight or flight” response) and avoid blood sugar imbalances. This approach becomes even more important for women approaching peri-

BOOST LOW TESTOSTERONE LEVELS Supplements lifestyle changes

BY STEPHANIE RUBINO, ND

WE FREQUENTLY DISCUSS HORMONE BALANCE IN WOMEN, BUT WHAT ABOUT MEN?

Testosterone plays a crucial role in these conversations and deserves more attention. As the primary male hormone, testosterone controls male sexual characteristics, muscle development, and libido. But what else occurs when levels of this vital hormone decrease?

DECLINING TESTOSTERONE

During adolescence and early adulthood, testosterone levels are at their highest. Deepening voices, growth spurts, and maturing reproductive organs are signs of the effects of testosterone during this time. Testosterone is also needed for muscle mass and strength, bone density, red blood cell production, and sexual function.

levels begin to decline after 30? On average, levels decrease by about 2% each year, resulting in around 40% of men over 45 and 50% of men in their 80s experiencing concerns related to low testosterone or male hypogonadism. Aging is one factor that causes the testes to produce insufficient testosterone, but genetic conditions, certain medications, environmental toxins, diabetes, obesity, and stress may also be to blame.

HEALTH EFFECTS OF LOW TESTOSTERONE

Declining testosterone levels should not be ignored. Over time, drops in testosterone can cause changes that impact well-being, including:

■ Reduced energy and motivation

■ Changes in mood and memory

■ Increased body fat and hair loss

■ Loss of muscle mass and strength

■ Decreased sexual function and sperm count

■ Reduced red blood cell production

■ Reduced bone mineral density can increase the risk of fractures

Testosterone decline is linked to reduced health outcomes. A metaanalysis of 11 studies, including 24,000 men, found that low serum testosterone concentrations were associated with a higher risk of all-cause and cardiovascular disease mortality. Links between low testosterone and certain cancers, dementia (including Alzheimer’s disease), and prostate health have also been found.

OVERCOMING LOW TESTOSTERONE

Testing testosterone levels is essential in assessing hormone status, and additional tests may be needed to diagnose a condition. Testosterone therapy is available; however, nutrition, lifestyle, and supplements can also provide benefits.

Consider these four strategies to support testosterone production as you age:

MAINTAIN A BALANCED DIET

Fat is a vital macronutrient when it comes to hormone production and balance. Following a low-fat diet is not the best nutritional advice and has been linked to decreased testosterone production in men.

Omega-3 fatty acids may increase free testosterone levels and support testicular function. Balancing healthy fats with complex carbohydrates and a moderate-to-high protein intake is also beneficial.

INCORPORATE THE RIGHT TYPES OF EXERCISES

Here’s another reason to stay active: testosterone levels are linked with physical activity. In an eight-week study, participants who performed high-intensity interval training (HIIT) significantly increased testosterone levels. Different types of exercise are important for health, but HIIT and resistance training exercises are best for testosterone support.

USE TESTOSTERONESUPPORTING NUTRIENTS AND BOTANICALS

low testosterone levels. However, levels can be improved with zinc supplementation.

VITAMIN D for testosterone?

Correct! Testosterone is produced in the testes, where Leydig cells with vitamin D receptors are involved. Lower testosterone concentrations have been observed in men with vitamin D deficiency. Vitamin D supplements can prevent vitamin D deficiency and may also improve testosterone levels. When supplementing with vitamin D, it is essential to include magnesium, as it activates vitamin D. Plus, low magnesium levels are correlated with low testosterone.

daily for 12 weeks in men aged 43–70 led to fewer symptoms of androgen deficiency, improved sexual function, and increased total blood testosterone and free testosterone levels.

REDUCE EXPOSURE TO ENDOCRINE-DISRUPTING CHEMICALS (EDCS)

Exposure to EDCs has been attributed to low sperm counts, testicular cancer, and low testosterone levels. Reducing exposure to these EDCs is critical to minimize their impact on the body. Avoid commonly used products that contain bisphenol A, phthalates, pesticides, perfluorinated compounds, polybrominated diphenyl ether, and flame retardants. Don’t let low testosterone affect your quality of life as you get older. Boosting testosterone with health strategies can improve your energy, strength, and cognition. It is essential to transform your health and vitality. 3 2 4

ZINC is needed for more than immune health. This essential mineral supports the male reproductive system and is involved in sperm and hormone production. A zinc deficiency is associated with

ASHWAGANDHA AND FENUGREEK are herbs that have shown positive effects on testosterone levels in men. In one study, men were supplemented with 300 mg of ashwagandha extract twice daily for eight weeks while participating in resistance training. Treatment with ashwagandha led to a significant increase in testosterone levels and upper and lower body muscle strength. Supplementation with 600 mg of a fenugreek extract

5 1 2 3 4 5

SUREFIRE STEPS to conquer your SUGAR ADDICTION

You say, “I’m going to quit eating sugar.” Great idea! But why can’t I quit?

First, sugars are hidden everywhere in packaged foods and sauces. Second, carbohydrates are also sugars, so there goes your bread, pasta, and potatoes. However, you can work to reduce your sugar intake substantially. Here’s how, according to WebMD:

EAT MORE PROTEIN. It keeps you full longer and less inclined to reach for sweet snacks.

CUT BACK OR ELIMINATE ONE SWEET FOOD PER WEEK. This will help your body learn to do with less.

such as applesauce or dried fruit to satisfy your sweet tooth.

BOOST YOUR FIBRE INTAKE. Like protein, it keeps you full longer and prevents those “must eat now!” sugar crashes.

STAY ACTIVE. Exercise and fun keep your focus from sweets and reduce cravings.

weakens, remember that any reduction in sugar intake is beneficial for you. Once you reduce sugar consumption, you’ll rediscover the taste of natural sugars. Over time, as you consume less sugar, your taste buds will crave fewer processed items and appreciate the natural sugars in fruits and vegetables. Keep taking small steps; eventually, your sugar-craving brain cells and taste buds will adjust to lower sugar consumption.

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Under-50increase s face alarming in Health Issues

know your risks

Colorectal cancer is the third most prevalent cancer globally and the second leading cause of cancerrelated deaths. Most colorectal cancers start as polyps – small growths on the inner lining of the colon or rectum. Often, polyps are harmless and benign, but some can develop into cancer over many years. Identified risk factors include age, family history, diet, lifestyle, past inflammatory diseases (such as ulcerative colitis and Crohn’s disease), diabetes, obesity, and gut microbiome composition. In the early stages of the disease, symptoms may not be apparent. Over time, and often before a diagnosis is made, changes in bowel habits, abdominal pain, rectal bleeding, and iron-deficiency anemia can develop.

THE IMPORTANCE OF SCREENING

When colorectal cancer is detected early, an estimated 9 out of 10 people can be cured. Currently, regular screening tests include stool tests and colonoscopies. Guidelines for cancer screening have often indicated testing should start at 50, depending

BY STEPHANIE RUBINO, ND

Recent findings reveal shocking news about colorectal cancer rates. Over the past 30 years, colorectal cancer primarily affected individuals over 65; however, research now shows its incidence among young adults has been rising since the mid-1990s. As colorectal cancer risk increases by 1–2% annually in people under 55, how can we tackle this alarming rise in cases?

on individual risk. Not surprisingly, the rise in cases among young adults prompts a reassessment of this age, leading to recommendations for earlier screening.

In 2021, the U.S. Preventive Services Task Force recommended that screening for colorectal cancer begin at 45 for people who do not have signs or symptoms of colorectal cancer and continue until at least when they’re 75. However, is 45 young enough? One study revealed that between 1999 and 2020, rates of colorectal cancer have risen among children, teenagers, and adults aged 20–39. As colorectal cancer increasingly affects younger individuals, time will tell whether experts will recommend lowering the screening age further. In addition, new blood-based screening tests could be vital in providing a cost-effective and convenient option for early detection and reduced mortality.

LOWERING YOUR RISK: WHAT CAN YOU DO?

The American Cancer Society reports that more than half of all colorectal cancers are linked to modifiable risk

factors. Both diet and lifestyle play a crucial role in preventing, lowering risk, and managing colorectal cancer, and we have significant control over these factors.

■ Nutritional choices and wellness habits

A healthy diet is rich in fruits and vegetables, fish, dietary fibre, and dairy, while low in red and processed meats and sugar, which can be beneficial.

The Mediterranean diet aligns with these recommendations. It emphasizes foods such as extra virgin olive oil, tomatoes, onions, garlic, oregano, fish, grapes, and whole grains, known for their antioxidant and anti-inflammatory properties to help reduce risk. Smoking cessation, limiting alcohol use, increasing physical activity, and maintaining a healthy weight are other valuable steps.

■ Prevent nutrient deficiencies

Studies have explored the link between vitamin D levels and the risk and survival rates of colorectal cancer. Research indicates colorectal cancer patients often have lower levels of vitamin D, and higher vitamin D concentrations are significantly associated with reduced colorectal cancer mortality. Among its many actions, vitamin D reduces inflammation, oxidative stress, and cancer cell proliferation, helping to explain its protective role in colorectal cancer.

Higher calcium, folate, and vitamin C intake have also effectively reduced colorectal cancer risk.

■ Powerful flaxseed

may lower the risk of colorectal cancer. Flaxseed’s ability to protect against colorectal cancer can be attributed to its rich source of fibre, omega-3 fatty acids, alpha-linolenic acid, and lignans, particularly secoisolariciresinol diglucoside (SDG). SDG and its metabolites have been shown to protect against cancer, diabetes, and heart disease.

■ A healthy gut microbiota

An imbalanced gut microbiota, or dysbiosis, has been implicated in various digestive concerns, including colorectal cancer. Dysbiosis can disrupt gut permeability, increase inflammation, impair signalling pathways, and impact immune responses.

Flaxseed is regarded as a nutraceutical and functional food, with research indicating its consumption

Interestingly, research is linking disruptions in the gut microbiome with colorectal cancer in young populations. Addressing dysbiosis, such as with probiotics, appears to be a promising strategy to support the prevention and management of colorectal cancer. It’s never too early to start disease prevention. Work with your health care team to schedule regular screenings, adjust your diet and lifestyle to support your gut health, and reduce your risks of serious illness.

Nutritional choices and wellness habits

Say YES

■ Consuming fresh fruits and vegetables, fish, fibre, organic or fermented dairy, extra virgin olive oil, tomatoes, onions, garlic, oregano, saffron, grapes, and whole grains

■ Regular physical activity

■ Maintaining a healthy weight

Say NO

■ Processed foods, red and processed meats, and sugar

■ Smoking

■ Uncontrolled alcohol intake

Prevent nutrient deficiencies

Vitamin D: 600–800 IU daily or 15–20 mcg daily

Calcium: 1000–1200 mg daily

Folate: 400 mcg daily

Vitamin C: 90 mg daily for adult men and 75 mg daily for adult women

Powerful flaxseed

Ground flaxseed: 1–2 tablespoons daily into foods such as smoothies, oatmeal, and yogurt

Maintaining a healthy gut microbiota

Prebiotic foods such as apples, onions, garlic, chickpeas, lentils

Fermented foods such as kefir, yogurt with live active cultures, pickled vegetables, kombucha

Consider a probiotic supplement.

Stated dosages are general recommendations and can vary per individual. Consult with a health care practitioner for specific guidance on dosing.

If you have a CHOICE, go with what’s

Good health is your choice

Preferred Nutrition is formulated by doctors and nutritional experts who care about your health. Your health matters, and we’re dedicated to helping you reach your full potential. Our vitamins and supplements are held to the highest standards, are recommended by health care practitioners, and bring more choice to Canadian families.

Nutrition tip: A diet lacking these essential nutrients can lead to brittle nails. Biotin strengthens keratin, the protein that makes up your nails. Vitamin C is essential for collagen production, which helps maintain the structure of nails. It also acts as an antioxidant, protecting cells from damage. Foods such as cauliflower, sweet potatoes, spinach, and bananas are great sources of vitamin C. Iron is crucial for healthy blood circulation and the production of hemoglobin, which carries oxygen to the cells, including those in the nail bed. Iron deficiency can lead to thin, brittle, or spoon-shaped nails. Iron-rich foods include red meat, poultry, fish, lentils, beans, spinach, and fortified cereals. Pairing foods rich in iron and vitamin C can enhance iron absorption.

Supplements: Consider biotin, iron, and vitamin C supplements. Collagen supplements may also help strengthen nails.

What Your Nails Say About Your Health

Minor injury to the nail or zinc deficiency.

Nutrition tip: White spots on nails can often be linked to a lack of zinc, an essential mineral that supports cell division and protein synthesis, both necessary for nail health. Zinc plays a role in cell growth and division, which is crucial for nail growth and repair. A deficiency can cause white spots on the nails. Food sources of zinc include meat, shellfish, legumes, seeds, nuts, and whole grains.

Supplements: Zinc supplements may help if you’re not getting enough from your diet.

3 Yellow nails

Possible cause: Fungal infection, but can also indicate a vitamin E deficiency or lymphatic drainage issues.

Nutrition tip: While yellow nails are often caused by fungal infections, a lack of vitamin E, an antioxidant that protects your body’s cells, can also contribute to this condition. Food sources of vitamin E include nuts (almonds, hazelnuts), seeds, spinach, and avocado.

Supplements: Vitamin E supplements can be beneficial for overall nail health.

4 Ridges (vertical or horizontal)

Possible cause: Vitamin B12 deficiency, iron deficiency, or general malnutrition.

5 Splitting or peeling nails

Possible cause: Vitamin C deficiency or lack of omega-3s. Nutrition tip: Vitamin C is crucial for collagen production, which helps maintain the integrity and elasticity of your nails. A diet lacking in healthy fats can also lead to nail issues. Foods such as citrus fruits (oranges, lemons), strawberries, bell peppers, kiwi, and broccoli are beneficial. Omega-3s help keep nails hydrated and prevent dryness and brittleness by supporting the health of cell membranes. Sources of omega-3 include fatty fish (salmon, mackerel, sardines), walnuts, flax seeds, and chia seeds.

Nutrition tip: Vertical ridges are often normal and increase with age, but deep horizontal ridges (Beau’s lines) may indicate more severe nutritional deficiencies or health issues. Vitamin B12 is present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products. Plant foods do not naturally contain vitamin B12. However, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability.

Supplements: Vitamin B12 and iron supplements may be needed, particularly if a deficiency is confirmed.

Supplements: Vitamin C supplements and omega-3 fatty acids can help improve nail condition.

Conclusion

Focusing on inner nutrition by consuming a balanced diet rich in essential vitamins, minerals, and proteins can significantly enhance the health and appearance of your nails. This holistic approach supports not only nail health but also overall well-being.

Eat a Carrot, Baby

How did we snack before the arrival of little bags of carrots? We reached for potato chips, salted nuts, or worse yet, candy bars. We knew it was a bad idea. We were supposed to be getting 2–3 cups of veggies a day, scientists told us, which unfortunately made too many of us think we needed to study up on vegetarian (or vegan) cookery. And that sounded… difficult. Like, too difficult.

However, a new generation of nutritionists is urging us to look again at the lowly baby carrot and give it new and due consideration as part of a healthy, veggie-rich diet. Maybe, they suggest, it’s a way to get closer to that twoor three-cup goal per day – nutritional standards that studies in 2015 and 2019 revealed only 10% of us are actually achieving. Mary Harper Simmons, a graduate student in nutrition at Samford University in Alabama, is a fan of carrots. She told CNN Health earlier this year, “I would really like to show people that improving your health can be [done] with small, simple changes. It does not have to be one drastic change overnight.”

took multivitamins instead of carrots, consumed both, or did neither. The baby carrot eaters experienced a 10.8% increase in carotenoids in their skin, which promote heart health and reduce inflammation. Those who ate both the carrots and took multivitamins doubled the carrot-eating result, with a carotenoid increase of 21.6%.

Simmons’ unpublished study compared 60 adults who either ate half a cup of baby carrots three times a week,

The takeaway? Focus on food first, and then consider supplements to enhance your results. And don’t overlook the power of a baby carrot – perhaps dunked in your favourite salad dressing or with a soft cheese.

BY KAREN JENSEN, ND

Your Child’s Mental Health

Are you concerned about your child’s mental health? If so, you are not alone –current statistics show that 70% of parents report concerns.

When my latest book, Health Crisis in Children and Teens, was about to go to press, Dr. V. Murthy, the U.S. Surgeon General, stated that the rise in youth mental health issues is “the defining public health crisis of our time,” and identified social media as a significant contributor to this problem. He called for urgent action, suggesting that the U.S. Congress should mandate the addition of a label to social media apps, similar to the warnings found on cigarettes and alcohol.

A 2019 study published in JAMA demonstrated that teenagers who spend three hours a day on social media double their risk of depression. Shockingly, the average time teens spend on social media is five hours a day. The internet has transformed many aspects of life, with both positive and negative effects. The internet and social media, with its dark underbelly of body

shaming, pornography, and cyberbullying, are affecting teens’ emotional and physical well-being in unprecedented ways. In addition, children and teens are much more vulnerable to the influence of various messaging. The digital world wasn’t built with children’s mental health and development in mind. Recently, many schools have prohibited the use of cell phones, and at home, parents can limit time spent by setting timers on iPads, video games, and other digital devices. Many families are also starting to have device-free weekends. Reading, art, outdoor adventures, sports, and other activities are also encouraged.

Why are children and teens so susceptible to mental health disorders?

According to neuroscience, the brain does not finish developing

until the mid-to-late 20s. Brains “under construction” are much more susceptible to all the factors that can cause mental health problems. Multiple factors determine mental health outcomes.

SOME OF THE MORE COMMONLY RECOGNIZED FACTORS INCLUDE:

} Relationships with peers

} Confusion in terms of sexual identity

} Increased access to technology

} Cyberbullying

} Climate change

} Quality of home life

OTHER LESS COMMONLY RECOGNIZED BUT SIGNIFICANT FACTORS INCLUDE:

} Junk food diets

} Allergies

} Environmental toxins

} Electromagnetic frequencies (EMFs)

} The gut-brain relationship

} Chronic stress

} Nutritional deficiencies

} Obesity

} Skin disorders

} Self-image

When it comes to food, at a time when the brain needs the highest quality of nutrients, many kids and teens find it difficult to eat well. Parents and kids are constantly on the go and may not be aware of healthy food choices. Typically, kids fill up on fast food, go without meals, or snack all day on foods high in sugar and empty calories. The statistics on junk food consumption are sobering. Canadians get a minimum of 48% of their caloric intake from ultra-processed products, and in the United States, it is 67% of what children aged 2–19 consume. Ultraprocessed foods contribute to learning and mood disorders such as anxiety and depression, impair cognitive function and emotional regulation, and can cause uncontrolled irritability and rage.

Tips

to enhance nutrients in children and teens

It is difficult to consistently provide healthy meals for children with all the other demands on parents, and

changing eating habits can be overwhelming. As a single parent with three growing boys, while attending medical school, dinner was always a challenge –I don’t like this, and I don’t like that –the food battle was often about vegetables. So, I made vegetable juice and said, “Plug your nose if you have to, but drink it!” They got their vegetables, and I found some peace of mind. Smoothies are a great way to help kids of all ages start their day by increasing their intake of necessary fuel for the body and brain. Start with a good-quality protein powder, then add frozen berries, banana, avocado, oat or almond milk, yogurt, and liquid omega-3.

Smoothies are a great way to help kids of all ages start their day by increasing their intake of necessary fuel for the body and brain.

Important supplements for the developing brain

In addition to a healthy diet, consider essential supplements, including a multivitamin for general nutrient support and omega-3 fatty acids for brain development. Children who seem to catch every cold going around will need additional immunesupportive nutrients, such as zinc, vitamin C, and vitamin D. These nutrients provide a solid nutritional foundation while you work to improve optimal health through healthy food and lifestyle choices. Do your best, keep it simple, and take it step by step.

Making household changes with teens and kids, especially when your schedule is already overwhelming, can seem daunting. However, taking small, consistent steps can make a real difference. Gradually implementing changes and sticking to them will help you see improvements over time. For more in-depth information, please refer to my new book, Mental Health Crisis in Children and Teens: Nutrition –A Real Solution.

NAVIGATING PARENTING in the age of SHARENTING

One of the parental joys of social media is showing friends our kids’ growth, achievements, and activities. Faraway grandparents can keep up with what’s happening, and friends get a glimpse of your family life. What’s not to like? Well, nothing, except perhaps the effects that ill-advised sharing can have on our kids.

First, sharing photos of kids on a public account risks attracting criminals who might wish to track them down at school, soccer practice, or even a bus stop. So, the critical advice for “sharents” – parents who share photos and information regarding their children – is to do it only on private accounts.

But even friends-only shares can have adverse impacts on kids. Photos the kids consider embarrassing can make the rounds at school and become a source of bullying.

According to Leah Plunkett, author of Sharenthood: Why We Should Think Before We Talk About Our Kids Online, the effects of parental sharing are particularly noticeable in girls, who may grow up believing that they will be judged mainly “on their physical appearance and ability to please an audience.” Researcher Kara Alaimo agrees, noting that too many girls of the social media age grow up believing they must always look photo-perfect. In her book, Over the Influence: Why Social

media sharing, but thinking more carefully before doing it. Here are the considerations she suggests:

Can the information you post aid identity hackers by providing the answers to common security questions your kids might use someday? Think Nana’s nickname or their first pet.

Will your post violate your child’s right to personal and medical privacy?

And Alaimo’s personal favourite: Will your post affect your child’s career later and put them into damagecontrol mode?

TONGUE-IN-CHEEK IT MAY BE, BUT ASKING QUESTIONS CAN HELP A “SHARENT” KNOW WHEN THEY MIGHT BE CLOSE TO A LINE THAT SHOULDN’T BE CROSSED.

The powerhouse of energy and life-long vibrancy

What are mitochondria, and how do we spark them?

They are like very tiny powerplants that produce energy in every living cell in our bodies. On average, every cell has 1,500 mitochondria. Can you imagine that for their extremely small size, it’s been said that they produce, gram for gram, 10,000–50,000 times more energy than the sun?

To say that mitochondria are important to human health is grossly understating their role in our

survival. We literally would not be alive without them. They convert our food into energy, so that every other function of our body can occur as it needs to. As we age, our ability to create healthy mitochondria to support our energy demands diminishes. And because about 90% of our cellular energy is produced by mitochondria, this decline can cause significant health issues.