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THE RISE
and fall of ANTIBIOTICS BY JENNIFER BRIX, ND
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kate rhéaume, nd
my fork in the road
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COVER STORY
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The Rise and Fall of Antibiotics
Nutritional Tips for Healthy Aging
The Low-FODMAP Diet
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28
Lagging Libido & Sexual Dysfunction in Women
8 Steps for Healthy Breasts
– by Jennifer Brix, ND
– by Stephanie Rubino, ND
– by Karen Jensen, ND
40 Beat the Cold & Flu Season
– by Marita Schauch, ND
– by Julie Reil, MD
– by Marita Schauch, ND
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Collagen Is All the Rage, but Don’t Forget About Amino Acids
5 Natural Remedies to Heal Eczema
Berberine The Gift That Keeps Giving – Part 2
– by Jennifer Brix, ND
– by Marita Schauch, ND
– by Karen Jensen, ND
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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 and Science Editorial Advisory Committee.
KAREN JENSEN, ND
MARITA SCHAUCH, ND
Karen Jensen was in clinical practice for 25 years and although she is retired, she continues to write books and educate on the naturopathic approach to wellness. She is author or co-author of seven books, her most recent is Women's Health Matters: The Influence of Gender on Disease.
KARLENE KARST, BSc Nutrition
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. .
Karlene Karst holds a BSc in Nutrition and is an expert in natural health and wellness. Karlene is the author of several books, and is an upbeat, knowledgeable TV personality and spokesperson appearing on the cover of magazines and TV shows including The Marilyn Denis Show, CTV Morning Live, Global Morning News, and Breakfast TV.
KATE RHÉAUME, ND
JENNIFER BRIX, ND Dr. Jennifer Brix is a licensed naturopathic doctor. She earned a Bachelor of Science in Biology with distinction from the University of Victoria and completed her professional training at the Boucher Institute of Naturopathic Medicine in New Westminster, BC.
ARYA SHARMA, MD/PhD
Dr. Kate Rhéaume graduated from McMaster University and completed her professional training at the Canadian College of Naturopathic Medicine in Toronto, class of 2002. She followed with a two-year residency during which she taught classes and supervised at various teaching clinics.
Dr. Arya Sharma, MD/PhD, FRCPC, is Professor of Medicine and holds the Alberta Health Services Chair in Obesity Research and Management at the University of Alberta. He founded and is currently Scientific Director of the Canadian Obesity Network and Past-President of the Canadian Association of Bariatric Physicians and Surgeons.
JULIE REIL, MD
STEPHANIE RUBINO, ND
Dr. Julie Reil is an internationally recognized physician, health and nutrition advocate, speaker and Women’s Voice author. She developed the Genityte® urinary incontinence procedure and the Triple Tone Treatment®. Dr. Reil founded Shiloh Medical Clinic in Billings, Montana.
Dr. Stephanie Rubino operates a general naturopathic practice with a focus on women’s health, pediatrics, and digestive health. She has a special interest in educating the public and other health professionals about a range of health topics and natural health product issues.
GAETANO MORELLO, ND
MICHAEL LYON, MD
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.
Editor: Nancy Cheeseman Editorial Assistant: Brinda Navjee Art Direction: Stephen Rank, Beata Stolarska Graphic Designers: Celia Bowes, Rut Shapira, and Jasper Van Meurs PUBLISHED QUARTERLY BY Assured Natural Distribution, Inc. 104–3686 Bonneville Place Burnaby, BC V3N 4T6 Phone: 1-888-826-9625 Fax: 1-844-384-7503
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.
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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 practitioner or health care provider. Articles in Women’s Voice® are copyrighted and must not be reprinted, duplicated, or transmitted without permission. Women’s Voice® is a registered magazine in Canada and the United States. Canada: 1811559 / USA: 87249676 Real Solutions by Real Physicians for Real Women’s Needs®
• KAREN JENSEN, ND • KARLENE KARST, BSc Nutrition • KATE RHÉAUME, ND • JULIE REIL, MD • GAETANO MORELLO, ND • MARITA SCHAUCH, ND • JENNIFER BRIX, ND • ARYA SHARMA, MD/PhD • STEPHANIE RUBINO, ND • MICHAEL LYON, MD Cover Photo: Amer Nabulsi amernabulsi.com
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THE
E S I R AND L L FA
S C I T I B I T N OF A BY JENNIFER BRIX, ND
Why natural antibiotics are garnering attention Following the discovery of penicillin, the compound responsible for the antibacterial activity of the fungus Penicillium notatum, was used successfully in the Second World War to treat infections both in the field and in hospitals throughout Europe. By the end of the war, it was nicknamed “the wonder drug” and had saved many lives. Since then, antibiotics have protected millions more and changed the face of medicine.
DID YOU KNOW that antibiotics have been used for thousands of years to treat all sorts of infections? Many people are familiar with pharmaceutical antibiotics, which have only been around since the early 20 century, but the actual origins of antibiotics go back as far as some of the earliest civilizations! The ancient Egyptians would apply moldy bread to infected wounds, while other cultures used plant extracts to treat infections, even though at the time it was not known that bacteria caused infections. th
However, fast forward to only a decade after penicillin’s major advances, and we now are dealing with the onset of antibacterial resistance. In as early as the 1960s, methicillinresistant Staphylococcus aureus (MRSA) was identified, and since then resistance has been seen to nearly all antibiotics that have been developed. The rapid emergence of resistant bacteria worldwide has become a
health crisis, and with fewer and fewer drugs being introduced, bacterial infections have become a threat again. But there is a new promise found in the traditional field of herbal medicine. Constituents in certain plants including oregano, garlic, and horseradish show broad and significant antibacterial activities against pathogenic bacteria, and even antibiotic-resistant bacteria including MRSA.
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Let’s take a look at how these HERBS AND SPICES function and what to look for when choosing a natural health product to combat infection and support immunity.
OREGANO (ORIGANUM VULGARE) contains carvacrol, a potent phenol that inhibits microbial growth, and as an antioxidant, it has shown to have preclinical anticancer activity. With a carvacrol content of 80% or higher, oregano oil protects against infectious organisms including MRSA, supports the immune system, helps reduce symptoms of respiratory and sinus conditions, and can be used topically to relieve minor skin issues.
D
HORSERADISH (ARMORACIA RUSTICANA) has a long history of use
GARLIC (ALLIUM SATIVUM)
and is recognized as a non-prescription medicine has powerful antibiotic, antiviral, and antifungal for upper respiratory tract infections by the properties and boosts the immune system in general. German Commission E. This modern day Its main active antibacterial component is allicin, condiment is known for the antimicrobial benefits which has been shown in studies to exhibit great of its isothiocyanates (ITCs) and for helping to antimicrobial activity at low concentrations against eliminate the oral bacteria responsible for bronchitis several pathogenic microorganisms like Escherichia and coughs. A concentrated form of horseradish is coli and Staphylococcus aureus. Supplements that more beneficial, and an enteric-coated supplement have guaranteed amounts of allicin, alliin, will help reduce the aftertaste of this and gamma-glutamylcysteine are In addition to extremely potent herb! suggested in order to provide the antibacterial herbs, health benefits boasted by this supporting a healthy ubiquitous culinary bulb.
D
D
D
immune response is a VITAMIN D can modulate crucial way to help reduce the innate and adaptive immune ECHINACEA our susceptibility to getting responses and a deficiency in (ECHINACEA sick without the concern of vitamin D is associated with increased antibiotic resistance. Vitamin D, PURPUREA) susceptibility to infection. With more zinc, and echinacea are three is one of the best-known herbs people being diagnosed with vitamin D common supplements that for its use as an immune booster, deficiency, it is wonderful to know that it can help with just that. and research has validated this. can now be sourced from lichen, meaning
D
The herb may stimulate white blood everyone, including vegans, can benefit from cells and lymph cells to attack viruses vitamin D supplementation. and bacteria. However, other research suggests echinacea encourages the body to make more With antibiotic resistance proteins to alert the immune system to defend against bacterial becoming a more significant infections. When choosing an echinacea product, look for the concern to doctors and patients alike, species E. purpurea and one that guarantees high levels of all three scientists are looking to nature when active ingredients: alkylamides, polysaccharides, and cichoric acid. developing new medications. Although they are not currently a replacement for pharmaceuticals, further studies on natural antibiotics are underway with promising results under medical review. Supporting your immune system with vitamins, minerals, and select herbs is a crucial way to help prevent infection from the start.
ZINC supports the development of white blood cells, ensuring
D
that your immune system is functioning correctly. Excitingly, in 2019 new details about how cells in our immune system known as macrophages use zinc to clear bacterial infections were discovered. It is thought this may help in developing new non-antibiotic treatment And with new clinical findings, there is hope that more strategies for bacterial diseases. I suggest taking natural-based medicines will be viewed as effective in providing it in lozenge form, which not only helps boost antibiotic activity without the encouragement of the antibiotic white blood cells, but also has a topical resistance crisis we are trying to work our way out of. antiviral effect.
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LAGGING
LIBIDO & SEXUAL
DYSFUNCTION n e m o in W BY JULIE REIL, MD
SEXUAL DYSFUNCTION, WHICH I SEE COMMONLY IN MY WOMEN’S HEALTH PRACTICE, IS DISTRESSING FOR RELATIONSHIPS, quality of life, and confidence. The prevalence of this issue among women is estimated to be 40%, and in postmenopausal women, 86.5%. There are three phases of decline: 1) desire, 2) arousal, and 3) climax. Desire relates to an interest in sex while arousal relates to blood flow. Common medical conditions such as diabetes, hypertension, and urinary incontinence are known to affect 10
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sexual function. Prescription drugs for cholesterol, blood pressure, depression, and contraception can impact sexual function as do non-prescription medications such as antihistamines, antifungals, and anti-inflammatories. Oral birth control pills increase certain proteins which reduce free testosterone and can lower sex drive, however, estrogen birth control delivered in a patch (transdermal instead of oral) has been shown not to affect sexual function. Also, psychological factors such as body image, emotional neglect, relationship discord, retirement, children leaving home, and depression can affect sexual function. Counselling can be beneficial
to mitigate the impact. Moreover, mindfulness-based interventions have been shown to treat low-sexual desire, arousal, and climax effectively. By far, aging has the largest impact on sexual function with declining hormones, especially estrogen and testosterone. During menopause, the gradual shutting down of ovarian hormones leads to a genitourinary syndrome of menopause (GSM) – vaginal dryness, burning, irritation, urinary urgency, painful urination, and recurrent urinary tract infections (UTIs). As part of the aging process, GSM can lead to dysfunctional pelvic floor muscles, and in this instance, pelvic floor physical therapy can be helpful.
SOLUTIONS FOR LOW LIBIDO Osphena® – a new FDA-approved option is a non-estrogen medication that reverses certain changes in vaginal tissue caused by menopause, thus improving the pH as well as relieving symptoms of dryness.
Estrogen treatment for GSM offers help for libido. Topical vaginal estrogen cream (transdermal) is preferred over oral systemic estrogen. Long-term use of topical vaginal estrogen cream has been given the nod of approval by the American College of Oncologists. This is good news! In my practice, bio-identical estriol cream has helped women overcome GSM and enjoy intimacy again. Testosterone – data on the benefits of testosterone therapy are limited and inconsistent. Androgens are positively associated with
improvements in all aspects of sexual functioning (desire, arousal, vaginal blood flow, and climax), but testosterone blood levels have not been connected to female sexual function. Randomized controlled trials involving menopausal women with low sexual desire or arousal have shown improvements in sexual function with short-term transdermal testosterone therapy. However, data on long-term risks and benefits are lacking. Plus, the Endocrine Society does not recommend long-term testosterone treatment. Testosterone therapy is not FDA approved for use in women, and the formulations made for men are discouraged. Testosterone supplementation is a popular trend, but women should be cautious, under a doctor’s supervision, and also watch out for side effects. Delayed or less-intense climax is believed to be a natural process of aging related to decreased genital blood flow and dulled sensations. Prescription medication to increase genital blood flow, such as Viagra, has been studied in women without success. A non-prescription natural dietary supplement for libido called Sex Essentials® has helped my patients. How does it help? As women approach their 50s (perimenopause), climax can take much longer as blood flow and sensation change. Sex Essentials has helped my patients feel more desire, shorten time for arousal, and intensify height and duration of climax. Sex Essentials contains L-arginine, gingko biloba, and Korean ginseng, and can help improve blood flow to sexual organs as well
as enhance physical capacity and performance.
L-arginine is a precursor of nitric oxide in the human body. Higher levels of nitric oxide result in increased blood flow, which makes the penile, clitoral, and vaginal tissues more sensitive and responsive to sexual stimulation. A study involving 77 women of all ages found that after four weeks, 73.5% of the women who took a supplement including L-arginine experienced greater sexual satisfaction, plus heightened desire and clitoral sensation, frequency of intercourse and orgasm, and less vaginal dryness.
SEXUAL DYSFUNCTION among women
40%
in post-menopausal women
86.5%
Gingko biloba is well known for its ability to promote blood circulation and oxygen flow throughout the body which improve sensitivity and sexual response.
Korean ginseng has been shown to help enhance sexual function in both men and women. A randomized, placebo-controlled, doubleblind crossover trial found that supplementation with ginseng in menopausal women increased sexual arousal, satisfaction, and frequency. Studies have also shown clear benefits in men with reported improvements in libido, erectile function, and testosterone levels. References
In all my years of clinical practice, I’ve come to realize that many components for a loving relationship, don’t necessarily come in a bottle, but from care, trust, and commitment, to name a few. It is also comforting to know that medical science and natural products can assist the body as it ages, to keep a relationship loving, joyful, and content.
Shifren JL, Mons BU, Russo PA, et al. Sexual problems and distress in United States women: prevalence and correlates. Obstet Gynecol. 2008; 112(5):970-978. Buster JE. Managing female sexual dysfunction. Fertil Steril. 2013; 100(4):905-915. Kingsberg SA, Rezaee RL. Hypoactive sexual desire in women. Menopause. 2013; 20(12):1284-1300. Rosenbaum TY. Musculoskeletal pain and sexual function in women. J Sex Med. 2010; 7(2pt 1):645-653. Davis SR, Van der Mooren MJ, Van Lunsen RH, et al. Efficacy and safety of a testosterone patch for the treatment of hypoactive sexual desire disorder in surgically menopausal women: a randomized placebo-controlled trial. Menopause. 2006; 13(3):387-396.
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COLLAGEN is all the rage, but don’t forget about
AMINO ACIDS! BY JENNIFER BRIX, ND
EVERY WOMAN WANTS FLAWLESS SKIN, UNBREAKABLE FINGERNAILS, BEAUTIFUL HAIR, AND HEALTHY BONES. Every day we read about the benefits of collagen, but collagen is not the only nutrient involved in all of these so-called anti-aging benefits. Amino acids are the building blocks of protein, and necessary for collagen production. There are 21 amino acids common to all life forms, and nine are essential. Meaning our body can’t make them, so we have to rely on food
or supplements to get these nine amino acids. There are another six amino acids that are conditionally essential, meaning their synthesis can be limited under certain conditions or health circumstances. Amino acid functions range from building hormones and neurotransmitters to stimulating muscle growth and supporting the immune system. So how does this correlate to healthy aging? There are four ways amino acids help reduce wrinkles, target stubborn cellulite, and strengthen our bones.
21 AMINO ACIDS common to all life forms
9
ESSENTIAL AMINO ACIDS
6
CONDITIONALLY ESSENTIAL AMINO ACIDS Their synthesis can be limited under certain conditions or health circumstances.
Meaning our body can’t make them, so we have to rely on food or supplements to get these nine amino acids.
NONESSENTIAL AMINO ACIDS
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AMINO ACIDS are the necessary building blocks of collagen, but also so much more when it comes to aging, so whether you take hydrolyzed collagen in your smoothies, drink bone broth daily, or take a specific amino acid supplements, know that you are contributing to keeping both your body and mind healthy. Although a true anti-aging miracle is far from available, understanding the mechanism of aging is key to understand how we can maintain stronger, functioning bodies for a lifetime. Like the age-old quote says, an ounce of prevention is worth a pound of cure!
THERE ARE
WAYS
amino acids help reduce wrinkles, target stubborn cellulite, and strengthen our bones.
Collagen synthesis
Beauty sleep
Antioxidant power
Telomere lengthening
Collagen is a triple helix of amino acids, mostly glycine, proline, and hydroxyproline. Taking these precursors, which are highly absorbable, can help make collagen in the body. Proline and hydroxyproline can help with cartilage regeneration, forming connective tissue and repairing skin damage, while glycine is a component of glutathione (our master antioxidant).
Amino acids are also essential for sleep because they help form neurotransmitters, which can calm the mind and also promote restful quality sleep. Gammaaminobutyric-acid (GABA) is an inhibitory amino acid that has been shown to support REM sleep, and increase feelings of relaxation and calmness. Glycine also has a calming effect on the brain, while L-tryptophan increases brain levels of serotonin and melatonin.
Glycine, glutamine, and cysteine are necessary to make glutathione. Proline is another effective antioxidant that scavenges free radicals, always a crucial process in healthy aging. Finally, arginine helps in the stimulation of human growth hormone secretion, which may support muscle mass and strength.
Carnosine is an amino acid whose levels, like those of other nutrients, are known to decline with age, especially in our muscles. It is estimated that our muscles lose more than 60% of their carnosine over our lives and may account for age-related muscle decline. Supplementing with carnosine may help prevent this and potentially even more. Carnosine has been shown to reduce telomere shortening in human cells, suggesting it can contribute to life-extension in our DNA!
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NUTRITIONAL TIPS FOR
Healthy Aging AS THE BABY BOOMER GENERATION AGES, THE POPULATION OF THOSE OVER AGE 65 IS INCREASING DRAMATICALLY – BETWEEN 2015 AND 2050, THE WORLD’S POPULATION OF THOSE OVER AGE 60 WILL NEARLY DOUBLE, FROM 12–22%.
Normal aging affects all physiological systems. Changes in functions of most organs start to show by the third and fourth decades, with progressive deterioration. The rate of aging is the same for a 45-year-old as it is for an 85-year-old, but by the age of 85, more 16
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permanent age-related changes have already occurred. Aging is a biological process that promotes a host of different degenerative changes, resulting in loss of cellular function and homeostasis. Preventive programs of diet and exercise, and nutritional supplements
BY KAREN JENSEN, ND
that support cellular function and metabolism can help delay or reverse some of the changes that occur with normal aging. It is never too late to make changes to help you stay healthy and active as the years unfold.
Some important supplements during the senior years include:
PREBIOTICS AND PROBIOTICS Changes in physiology and lifestyle in older age typically lead to the consumption of a lessdiverse diet. Often rich in sugars and fats, and low in fibre, this type of diet contributes to a lower intestinal microbiota diversity and slower intestinal transit. The importance of fibre cannot be overemphasized for people of any age, but it becomes even more important with age. If increasing fibre is all you do to support the health of the gut microbiome, it is an important step. Choose fibres that are easily fermentable in order to avoid gut irritation. Fermentable fibres are called prebiotics. FibreSense™ is an easily fermentable fibre. Senior’s Multi Probiotic provides eight probiotic strains that support digestive health. Probiotics help relieve constipation, gas, and bloating, reduce production of proinflammatory substances, support genitourinary health, and also combat age-related decline in immune system function.
which are consistently higher in aging individuals compared to younger people. Studies show that healthy centenarians exhibit low levels of these inflammatory biomarkers. Although there may not be a single path to disease, mounting evidence suggests inflammation is a common underlying cause of most chronic diseases. Whole Body Optimizer is specifically formulated to prevent and help treat inflammation in the whole body. It contains important natural anti-inflammatory ingredients such as omega-3, curcumin, boswellia, and a proprietary blend of antioxidant and anti-inflammatory foods.
age have been found to have higher total body magnesium and lower calcium levels than most elderly people. Vitamin D deficiency risk increases with age. As people get older they lose some of their ability to synthesize vitamin D from sunlight. The adequate balance of magnesium and vitamin D is essential for maintaining the physiological functions of various organs and adequate magnesium intake is needed to activate vitamin D. Dosage: Vitamin D at a minimum dose of 1000 IU daily; magnesium 200–400 mg daily.
BY THE AGE OF 80, OUR BODIES HAVE 15% LESS WATER THAN WHEN WE WERE 20, MAKING US MORE VULNERABLE TO DEHYDRATION.
OMEGA-3S MAGNESIUM WITH VITAMIN D Around the age of 70, magnesium absorption is only two-thirds what it is at age 30. People who reach 100 years of
NATURAL ANTIINFLAMMATORY SUPPORT
Omega-3 levels are associated with healthy aging in adults. Healthy aging is defined as living without diseases such as cancer, kidney and lung disease, or cardiovascular disease. Omega-3s are primarily found in seafood and benefits are seen in those who consume coldwater
Researchers also found that the gut microbiota of exceedingly healthy elderly people, up to 100 years of age, was very similar to the gut microbiota of healthy 30-year olds. Maintaining diversity of your gut as you age is a biomarker of healthy aging.
Chronic low-grade inflammation is another hallmark of aging that is most often “silent.” This inflammation is only characterized by an increase in inflammatory markers such as C-reactive protein and IL-6,
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fish at least twice a week. Research shows that omega-3s have the potential for substantial benefits in cognition, cardiovascular health, immune function, muscle performance, and bone health in older adults. Omega-3s are available in liquid or softgel fish oil products. Look for the ISURA® seal of approval, as many fish oils contain contaminants such as mercury. It is important to purchase products that guarantee quality.
WATER AND EXERCISE I cannot emphasize enough the importance of water. By the age of 80, our bodies have 15% less water than when we were 20, making us more vulnerable to dehydration. Try to drink at least 1.5 L of filtered water daily. The benefits of regular physical activity and exercise on general health as well as overall quality of life in older adults are
well established and any little thing you do for activity helps – it doesn’t need to be intense. The new exercise guidelines state that benefits tend to accumulate as physical activity level increase, so adults who are able to get 300 or more minutes of exercise per week should do so. Nonetheless, research shows that even modest amounts of light physical activity, such as walking, cleaning, and running errands, can come with benefits including better mental health and longevity. Pick a time, pick a place, make a plan, and move more!
A NATURAL APPROACH to balancing blood sugar
Many different challenges come with older age, as many of you understand. However, by taking baby steps and starting to exercise even a little at first, incorporating a healthier diet such as the Mediterranean diet, drinking more water, and including a basic supplement regimen, you can stay a little healthier a little longer. Quality of life over quantity of life is an important factor for some and often the quality determines the quantity.
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my fork BY KATE RHÉAUME, ND
I always knew I would grow up to be a medical doctor. That is, until the day I discovered that I was wrong. In my heart and soul, I had a moment of realization: that my true calling was not to follow the path of conventional medicine, but to become a naturopathic doctor. I could see the many life experiences and circumstances that led me to this fork in my road to career fulfillment. My mom struggled with her weight throughout her life, and this sparked my interest in fitness, and health. I knew I wanted to pursue a career in medicine, following in the footsteps of an older sister, but a few events changed the particular course of my medical career.
Photo: Amer Nabulsi
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In 1993, I travelled to the Caribbean and fell ill with gastrointestinal illness. Upon my return, I sought help from my doctor, who said that there wasn’t much to be done about my symptoms, and I would have to live with it. Although my condition wasn’t severe, my digestion was never the same after that trip, and I was dismayed that I couldn’t get help. Despite this, I entered McMaster University a year later intending to eventually study medicine at its renowned medical school, although that deeply unsatisfactory experience stuck with me.
in the road “When you come to a fork in the road, take it.”— Yogi Berra As a keen “pre-med” student volunteering in the hospital, including stints in the operating room, I didn’t enjoy the experience and environment nearly as much as I expected. Something was missing for me, and what I experienced gave me more doubts about my career path. Even in my biochemistry classes, I was frustrated to find the discussion of nutrients oddly divorced from the concept of diet. By 1997, I was still struggling with gastrointestinal illness (GI) and questioning why I wanted to be a doctor. A friend suggested seeing a naturopath. I had never heard of this. After one visit, some dietary changes, and a few supplements my three years of GI distress were gone, and I knew I had a new career path in medicine. I never looked back. After graduating from the Canadian College of Naturopathic
Medicine in 2002, I completed a two-year residency and spent time on both the Academic and Clinical faculties before leaving to have my first child. On post-maternity leave, I reluctantly left academia behind me. I loved teaching, but the college was too far away from my new home to resume work there. I joined Natural Factors as an educator, which allowed me to fulfill my passion for teaching natural medicine and to maintain a worklife balance.
Around 2005, I came across a research article on vitamin K2. I was amazed that there was a vitamin we hadn’t covered in naturopathic medical school. I did a little more digging and realized there was an impressive body of research on this vitamin, and that it had meaningful benefits for many aspects of health, but it was utterly unknown. Having read Weston Price’s seminal work Nutrition and Physical Degeneration about a year earlier, I was convinced that Price had discussed vitamin K2 in his book. I rushed to find my copy, eagerly flipped through it a few times, rechecked the table of contents, the index, and found nothing. I was stumped, and I could not shake the feeling something was missing. Fortunately, I was put out of my torment months later. I came across a brilliant, freshly published article linking vitamin K2 to a mystery nutrient that Price discussed at length in his book, but had identified only as “Activator X.” I was riveted! This was essentially a “new” vitamin that was completely overlooked, yet it had the potential to help many people with many common health conditions.
“After one visit… I knew I had a new career path in medicine. I never looked back.”
I was eager to learn more about vitamin K2 – but life was busy with my first son, a new career, and marriage. My profession is full of brilliant, on-the-ball people, so I was sure I would hear someone speaking about it at the next professional conference. I attended a few conferences and was disappointed that no one was talking
“This was essentially a ‘new’ vitamin that was completely overlooked…”
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about vitamin K2. Finally, in 2009, a call for speakers came around. I wondered if anyone would be speaking about “my” vitamin at the next conference. A voice in my head said, “Yes, someone will be speaking about it: you.” It honestly surprised me, but I went with it. The presentation I gave at that conference became the outline for my book Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life, published in 2013. The English language edition has sold well over 100,000 copies and is currently in its twentieth printing, and translated into six languages.
eventually robbing me of the last years of my life. I also became intrigued by longevity. I am blessed to have a long life run in the family on both sides. My maternal and paternal grandparents, aunts, and uncles all lived into their 90s. Despite this, I don’t take long life for granted. In fact, it has made me more interested in how I could even beat the family record, because I feel like, genetically at least, I have a decent shot at living to 100. On my mother’s side, all the women lived (or are still living) well into their tenth decade of life, with reasonably good health and compos mentis (mental faculties intact). Good physical health also prevailed late in life on my dad’s side. However, dementia tends to set in the 80s and even 70s. So, keeping my brain healthy long term also motivates much of my lifestyle, since I know the time to be thinking about it is now.
Writing my first book was a special time. I was immersed in a project that was fascinating to me, plus I got to spend more time with my dad. At 86, he was well into the mid-stages of Alzheimer’s, but was still living at home with my mom, and on the waitlist for assisted living. My mother went to visit family in This interest in lifespan and healthspan has England, partly for a respite, so I took time off guided me to my current work in progress, work to write, and be near my an as-of-yet-untitled book dad. I would plug away in the on longevity science. The fact office as my dad came and went that we now have meaningful “My dad died into the house, stopping in to ways to measure biological in 2017… I did ask me, repeatedly, what I was age, and lower it, means learn personally doing. It made me happy every the time is right for a brief, that Alzheimer’s time he asked, and, without practical guide on how to do is indeed the fail, he seemed pleased and so. We are also in a new era of ‘long goodbye.’” proud whenever I told him discovering the wonders of the I was writing a book. He was an endocannabinoid system, which academic type by nature, with a has great potential to heal stress, chronic pain, lifelong habit of pulling out the encyclopedia and other ailments that affect well-being in to learn more about something that had the short and long term. Beyond cannabis, come up in conversation. There is no doubt many plants can activate this system, with I inherited my interest in science and wonderful healing potential. medicine from him. My path has been full of twists, turns, and My dad died in 2017 at the age of 91, and new avenues ventured down. Things change. from where I sit today, it is clear that he Scientific discovery marches on. Throughout brought me to a new and important fork in life we are each presented with unique the road: a freshly kindled and passionate opportunities that offer us unexpected ways interest in how to achieve healthy longevity. to engage and contribute during our time I did learn personally that Alzheimer’s is on this earth. I’m enjoying the choices I’m indeed the “long goodbye.” During this making, and I can’t help but ask: What will be journey, I became genuinely interested in “your” fork in the road? Hopefully, as I did, what I could do to prevent the disease from you will recognize it when it’s in front of you. 22
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The research, which will continue until 2030, follows 1,769 adults in the Czech Republic. At the start of the study, the ages of the subjects ranged from 25 to 64. Among these adults, 24% own dogs, while 42% report owning some pet, but not necessarily a dog. Who wins for heart health? To date, it has been the dog owners, researchers say. What’s going on? Well, it seems that dog owners get more physical activity than people who own other types of pets. In the study, people who own dogs also report healthier diets and, as a result, the dog owners are more likely to report desirable blood sugar levels. Spiking or consistently high blood sugar levels are a known factor in many ailments, and heart disease tops the list. So next time your dog insists on another walk around the neighbourhood, remember, it’ll do your heart good!
Well, it seems that dog owners get more physical activity than people who own other types of pets.
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Steps for
Healthy Breasts
BY MARITA SCHAUCH, ND
One in eight women will suffer from a serious breast health issue in their lifetime. Breast health can be caused by a variety of factors, such as genetic, hormonal, physiological, and environmental pathogens. One of the main causes of breast diseases is excessive levels of estrogen metabolites. While estrogen is essential for women’s health, excess estrogen can lead to toxicity, causing different types of estrogen-related diseases. Research suggests that we can reduce the risk of breast-related diseases by approximately 90% with the implementation of healthy strategies. Some of these preventative measures to increase breast health include eating well, staying active, and maintaining a healthy body weight.
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8 EIGHT STEPS TO INCREASE BREAST (AND OVERALL) HEALTH FOR LONGEVITY AND TO FEEL BETTER.
1 Healthy Breasts Steps for
GET ENOUGH VITAMIN D
and pumpkin seeds, you reduce the activity of stronger estrogens from binding to receptors sites. When these stronger estrogen hormones are active, they can cause breast cells to divide more quickly, and during a high-volume division of cells, there can be a potential risk which can cause cancer.
Vitamin D can reduce the risk of breast cancer by up to 60%. Research shows that women in tropical countries have less risk of breast cancer due to sufficient healthy vitamin D from sun exposure in comparison to northern countries. I recommend getting your vitamin D levels tested annually by a blood test to ensure you’re getting the optimal amount.
4
DARKEN YOUR ROOM FOR SLEEPING
As you sleep between 1 and 3 am, the hormone melatonin Find exercise you enjoy, and is secreted. If your stick to it! Daily exercise can room isn’t very significantly reduce your risk dark, your of developing breast-related production of diseases, and paired with melatonin will be optimizing vitamin D intake, you reduced. Lower can reduce your risk of breast BY MARITA SCHAUCH, ND melatonin levels cancer by 80%. Studies show that are linked to the development of exercising just 4 hours per week breast cancer. Another bonus reduces breast of creating a darker room for One in eight women willby suff er from a serious cancer 40%. breast health issue in their lifetime. Breast health sleeping is that melatonin also produces anti-aging effects and can be caused by a variety of factors, such as decreases excess estrogen which genetic, hormonal, physiological, and environmental can positively affect breast health.
EXERCISE DAILY
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Research suggests that we can reduce the risk of herbal formula that breast-related diseases by approximately 90% with naturally helps INCREASE YOUR INTAKE the implementationOF of healthy strategies. Some of detoxify harmful PHYTOESTROGEN these preventative FOODS measures to increase breast healthestrogens out of the areand foods that include eating well,Phytoestrogens staying active, maintaining body and supports bind to estrogen receptors. When a healthy body weight. healthy breasts. you eat phytoestrogen foods, such as broccoli, ground flax,
REDUCE YOUR EXPOSURE TO ENVIRONMENTAL CHEMICALS
5
Women, men, and children are exposed to a plethora of environmental chemicals, which play a key role in breast health. Many of these chemicals mimic estrogen, which confuse the body and can cause disease. Here are a few ways you can reduce your exposure to environmental chemicals: • Avoid bottled water stored in plastics. • Avoid microwaving. • Avoid storing food in plastic containers, plastic wraps, and cellophane. Use glass, stainless steel, and beeswax wraps instead. • Avoid the use of birth control pills, hormone replacement and fertility drugs for more than five years total in a lifetime. • Eat organic animal products whenever possible. • Sweat daily through either exercise or infrared saunas. Sweating allows you to dispel pesticides and bisphenol A, thus promoting healthier breasts. • Choose chemical-free cosmetics. Be especially wary of parabens, which mimic estrogen.
6
OPTIMIZE YOUR DIET
We often underestimate the power of nutrition in keeping us healthy. Here are some tips on how to optimize your diet for increased breast health: • Increase your intake of healthy fats. Essential fats such as omega-3s found in flaxseeds and fish oils are
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an important component of cellular function, and have an overall inhibitory effect on breast cancer cells. Trans fats (hydrogenated oils) found in margarines and deep-fried foods are thought to increase the risk for cancer and should be eliminated from your diet. • Eat at least 5–10 servings of fruit and vegetables per day. Fruit and vegetables are a rich source of nutrients and disease-fighting phytochemicals that act as antioxidants and have other cancer-protective properties. Broccoli, kale, cabbage, Brussel sprouts, and cauliflower all help with the transformation of bad estrogens into more favourable forms of estrogen.
• Reduce your consumption of meat. Both dairy and meat can increase insulin-like growth factor which can up your risk for developing breast cancer. Research shows that countries with the highest rates of breast cancer coincide with the highest intake of cheese, meat, and alcohol. • Reduce your sugar intake. Keeping your insulin levels low will keep your breasts healthy. • Increase your fibre intake. Add chia, flax, and legumes to cleanse any excess estrogen. A healthy goal is to aim for 45 g of dietary fibre per day. • Supplement your diet with antioxidants. Antioxidants such as vitamins C, E, A, and minerals such as selenium and zinc work to combat cellular damage caused by free radicals. • Drink green tea. Green tea may protect DNA by its ability to quench free radicals. It is recommended for both a general cancer prevention program and for the prevention of breast cancer.
REDUCE YOUR STRESS
7
With our busy lives, it’s now more important than ever to create a daily self-care practice that includes time for relaxation. Giving ourselves the opportunity to relax helps balance our hormones and regulate production of cortisol, a hormone released when the body has a stress response. Practice calm breathing, take time to read a book, enjoy a hot bath, or drink a delicious cup of herbal tea. Incorporating simple activities like these can dramatically improve your health.
8
MAINTAIN A HEALTHY BODY WEIGHT
When you have excess body fat, your body can produce extra hormones which may impact your breast health. Follow the above nutritional guidelines, sweat daily, and make time to regulate your nervous system to maintain a healthy body weight. By incorporating these diet and lifestyle tips, you can minimize the risks of breastrelated illness and live a healthier life. Here’s to your health – Dr. Marita @drmarita_nd
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Heal Eczema
5 Natural Remedies to
BY MARITA SCHAUCH, ND
Eczema is a chronic skin condition that plagues millions of people across the world. It accounts for a myriad of skin conditions, including atopic dermatitis, nummular eczema, contact dermatitis, and hand eczema.
There are many potential causes for this condition, including chronic stress, dry skin, food allergies, skin sensitivities, immune system dysfunction, and environmental factors. Typically symptomized with red, dry, scaly, and extremely itchy skin, eczema can be lessened by understanding the causes of skin flare-ups and using natural remedies. Some common external conditions that aggravate eczema include: Sweating • Heat • Wool Water and chlorinated water Soap • Detergents • Perfumes Scratching • Cold weather
Luckily, there are many natural ways you can heal and soothe your eczema. Here are my top five recommendations based on results I’ve seen in my naturopathic medical practice: 32
VITAMIN D
Increase your sun exposure, eat vitamin D-rich foods, or take an oral vitamin D supplement to soothe your skin and get relief during eczema flare-ups. Even just 15 minutes of sun exposure a day and increasing your intake of a sustainable and pure cod liver oil, sardines, and salmon can help improve your skin health. If you choose to take a supplement during a flare, aim for 2000–5000 IU daily.
MOISTURIZING Since dry skin can be both a cause and symptom of eczema, it’s a great idea to moisturize at least twice a day. I recommend using coconut oil since its antifungal, antibacterial, and antimicrobial properties help balance excess itchiness, redness, and skin irritation. You can even add a few drops of itch-reducing lavender, chamomile, or yarrow essential oils to bring more relief.
PROBIOTICS Probiotics can support immune system function and lessen inflammation. To treat and prevent eczema flares, I recommend taking a daily high-quality probiotic supplement, ideally with 24–100 billion organisms. It’s also a good idea to up your intake of probioticrich foods, such as sauerkraut, kimchi, kefir, tempeh, and kombucha. Ko m b uc h a
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OMEGA-3 FATTY ACIDS
Include a pure and sustainable omega-3 fish oil supplement as well as wild fish in the diet weekly. The antiinflammatory properties of omega-3s will boost immune function and speed healing.
OATMEAL BATHS Oatmeal can be very soothing to dry and inflamed skin. To counteract itching, wrap a cup of oatmeal in a clean cloth or washcloth and soak it under the running faucet. Let it absorb into the bathwater. You can also squeeze and compress the wet bag over your skin. Make sure to moisturize after the oatmeal bath to lock in moisture and prevent further drying.
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Low-FODMAP
Di et
BY STEPHANIE RUBINO, ND
With an estimated 5 million Canadians suffering from irritable bowel syndrome (IBS), many people are looking for options to help relieve the symptoms associated with this condition. If you have been personally diagnosed with IBS, or have other gastrointestinal concerns, chances are you have heard about the low-FODMAP diet. First developed by Monash University in Melbourne, Australia, the low-FODMAP diet has been shown to alleviate the symptoms of IBS, such as flatulence, bloating, and altered bowel habits (constipation and/or diarrhea).
What are FODMAPs? How can they affect your digestive health? FODMAP is an acronym for:
F ermentable O ligosaccharides
SMALL INTESTINE POORLY ABSORBED SUGARS
D isaccharides M onosaccharides A nd P olyols
LARGE INTESTINE SUGARS
+ = FERMENTATION
These are certain types of carbohydrates (sugars) found in our diet that are poorly absorbed in the small intestine in some individuals. Once these reach the large intestine, they bring water into the colon and are rapidly fermented creating symptoms such as gas and bloating. Examples of FODMAPs can include fructose found in apples, lactose found in dairy products, and polyols found in cauliflower. Although some individuals can absorb FODMAPs without any digestive concerns, those with IBS can experience bloating, gas, diarrhea, and/or constipation when consuming high-FODMAP foods.
WATER
GAS, BLOATING, DIARRHEA, and/or CONSTIPATION
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The solution? A low-FODMAP diet. In at least 10 randomized comparative trials, it has been shown that simply adjusting to a low-FODMAP diet can help about
50–80% of IBS patients achieve improvement in their condition. 1
The FODMAP diet consists of three steps. During the first step, individuals should avoid high-FODMAP foods by substituting these with low-FODMAP foods. For example, switch an apple for an orange, cauliflower for eggplant, and cow’s milk for almond milk! This phase lasts for 2–6 weeks and is best done with a health care practitioner who is educated about the FODMAP diet. Once this elimination phase is complete, individuals can move on to step two which involves reintroducing high-FODMAP foods and noting what symptoms they may trigger when consumed. Over 6–8 weeks, foods should be reintroduced one at a time and every few days, while still consuming foods that are low in FODMAPs. Establishing your own personal diet is the last step and it is in this phase where individuals consume the foods that are well tolerated and continue to avoid the foods that cause aggravating symptoms. When we adjust our diets to include foods that have lower levels of FODMAPs, we make the job of our digestive tract easier and reduce the occurrence of unpleasant symptoms such as bloating, abdominal pain, constipation, and diarrhea. This is definitely a positive approach to managing IBS, however, what’s missing in a low-FODMAP diet? Better digestible fibre. Unfortunately, many high-fibre foods, and many fibre supplements, are high in FODMAPs, making it difficult for children and adults with IBS to meet the recommended daily intake of fibre in their diets. Keep in mind that soluble fibre is essential for gut health and regularity, and fibres such as inulin, bran, and wheat are high-FODMAP ingredients which are not beneficial for IBS and the digestive system. One helpful approach is to substitute these fibres with partially hydrolyzed guar gum (PHGG), a natural non-digestible dietary fibre made from the guar plant seed.
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PHGG has been shown to relieve constipation and gastrointestinal symptoms in people with IBS. Clinical studies show that IBS patients who consume 5–6 g of PHGG per day experience significantly reduced incidences of abdominal pain, gas, and bloating. Comparisons show that it is also much better tolerated than wheat bran for improving bowel habits. PHGG is also a low-FODMAP fibre and acts as a prebiotic. Of course, prebiotics are important for gut health due to their ability to support our gut bacteria. Research has also shown probiotics help support gastrointestinal health and reduce IBS-related complaints. Definitely a win for those with IBS and anyone who wants to support overall digestive health! 2-4
5
References 1. Staudacher HM & Whelan K. The low-FODMAP diet: recent advances in understanding its mechanisms and efficacy in irritable bowel syndrome. Gut. 2017; 66:1517-1527. 2. Niv E, Halak A, Tiommny E, et al. Randomized clinical study: Partially hydrolyzed guar gum (PHGG) versus placebo in the treatment of patients with irritable bowel syndrome. Nutr Metab (Lond.). 2016; 13:10. 3. Parisi GC, Zilli M, Miani MP, et al. High-fiber diet supplementation in patients with irritable bowel syndrome (IBS). Comparison between wheat bran diet and partially hydrolyzed guar gum (PHGG). Dig Dis Sci. 2002; 47(8):1697-1704. 4. Kapoor M, Sugita M, Fukuzawa Y, et al. Impact of partially hydrolyzed guar gum (PHGG) on constipation prevention: A systematic review and meta-analysis. J Func Foods. 2017; 33:52-66. 5. Didari T, Mozaffari S, Nikfar S, et al. Effectiveness of probiotics in irritable bowel syndrome: Updated systematic review with meta-analysis. World J Gastrolenterol. 2015; 21(10):3072-84.
High- and low-FODMAP FOODS High-FODMAP foods
Food Category
Low-FODMAP foods
VEGETABLES
Artichoke, asparagus, cauliflower, garlic, green peas, leek, mushrooms, onion, sugar snap peas
Aubergine/eggplant, beans (green), bok choy, capsicum (bell pepper), carrot, cucumber, lettuce, potato, tomato, zucchini
FRUITS
Apples, apple juice, cherries, dried fruit, mango, nectarines, peaches, pears, plums, watermelon
Cantaloupe, grapes, kiwi fruit (green), mandarin, orange, pineapple, strawberries
DAIRY AND ALTERNATIVES
Cow’s milk, custard, evaporated milk, ice cream, soy milk (made from whole soybeans), sweetened condensed milk, yogourt
Almond milk, brie/camembert cheese, feta cheese, hard cheeses, lactose-free milk, soy milk (made from soy protein)
PROTEIN SOURCES
Most legumes/pulses, some marinated meats/ poultry/seafood, some processed meats
Eggs, firm tofu, plain cooked meats/poultry/ seafood, tempeh
Wheat/rye/barley-based breads, breakfast cereals, biscuits, and snack products
Corn flakes, oats, quinoa flakes, quinoa/rice/ corn pasta, rice cakes (plain), sourdough spelt bread, wheat/rye/barley-free breads
High-fructose corn syrup, honey, sugar-free confectionery
Dark chocolate, maple syrup, rice malt syrup, table sugar
Cashews, pistachios
Macadamias, peanuts, pumpkin seeds, walnuts
BREADS AND CEREAL PRODUCTS SUGARS/ SWEETENERS AND CONFECTIONERY NUTS AND SEEDS
FODMAP
QUIZ
1.
FODMAPs are special types of carbohydrates.
2.
Studies show a low-FODMAP diet works in a small portion of people with irritable bowel syndrome (IBS).
3.
Maple syrup is a low-FODMAP sweetener.
4.
A low-FODMAP diet is naturally high in fibre.
5.
Partially hydrolyzed guar gum is a dietary fibre that is especially helpful on a low-FODMAP diet.
6.
Most sugar-free sweeteners are acceptable on a low-FODMAP diet.
7.
It takes at least six months to notice benefits from eliminating FODMAPs.
8.
In order to avoid lactose, all dairy products are restricted from a low-FODMAP diet.
9.
Everyone with IBS is equally sensitive to all FODMAPs.
10.
Probiotics help digestion in people with IBS.
Scoring Key See how much you know about FODMAPs? 1–5 correct: You probably know more than your neighbour, but keep this article handy anyway.
5–8 correct: A good working knowledge.
More than 8 correct: Consider yourself FODMAP savvy!
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Did you know that water is a nonrenewable resource? The freshwater supplies available today is no higher than they have been in the history of the planet. Everyday demands and population growth, combined with our inability to control water pollution, are inadequate to help us conserve this precious resource. Here is what you can do today for the future of Earth and its inhabitants. Start by considering your water usage, room by room in your home. Looking for more information? Consult your local water utility. https://www.pollutionsolutions-online.com/ news/water-wastewater/17/breaking-news/ is-water-scarcity-getting-worse/47077
Kitchen Match dishwasher water usage to size of load. Don’t use water to thaw frozen food. Remove food residue before dishwashing (scrape your dishes). Don’t let the tap run to get cold water (refrigerate water), and choose composting over using water to power a garbage disposal.
atmospheric When the late folk singer, John Denver, sang the song “Rocky mountain high” and “I’ve seen it raining fire in the sky” lyrics, we were confident he was talking about a sunset – not tiny bits of coloured plastic falling out of the air. However, scientists are finding just that – bits and micro bits of wind- and rainwater-borne plastic – high atop mountains not only in the US, but also abroad. If plastic pollution is showing up at high altitudes in the Rockies and the French Pyrenees, researchers say, it’s probably everywhere. 38
According to study results by the US Geological Survey, they found microscopic shards, beads, and fibres of plastic in 90% of rainwater collected in Colorado, including on the peaks of Rocky Mountain National Park. Meanwhile, the May 2019 issue of the journal Nature Geoscience featured the news that wind-borne plastic fragments smaller than a fifth of an inch in the Pyrenees at an elevation of 4,500 ft. The nearest city, the study’s researchers noted, was more than 60 miles away. What sort of plastic did they find? All types, ranging from bits of plastic bags and broken hard-plastic items to crumbs of packing material and threads of plasticized fabric used in clothing. There’s not one culprit; there are many.
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Bathroom
Outdoors
Install up-to-date water-sparing fixtures, take showers instead of baths (and keep them short) and don’t run the water while you’re brushing your teeth or soaping up your hands.
Plant native and drought-tolerant plants, and consider going lawn free. Control water use by using hose timers and evaporationpreventing soaker hoses. Collect rainwater and install efficient eco-friendly irrigation systems. Never hose off driveways or sidewalks, or let the water run while you soap up during a car wash.
Laundry If it’s time to purchase a new washer, consider a highefficiency model that can reduce water use by 50%. 4 pt
microscopic shards, beads, and fibres of plastic are found in 90% of rainwater collected in Colorado
Many people all over the world are painfully aware that plastic in the sea is poisoning or killing wildlife that mistake it for food. But if tiny bits of plastic are also in our rainwater and blowing in the wind, what effect might these toxins be having on us? https://www.npr.org/2019/04/15/713561484/ microplastic-found-even-in-the-air-infrances-pyrenees-mountains https://nypost.com/2019/08/13/its-rainingplastic-on-the-rocky-mountains-scientists/
More research is needed on the long-term effects of absorbing microplastics, but preliminary data show that these particles can accumulate in the body and are linked to a weakened immune system, inflammatory issues, reproductive problems, and brain development. – Karen Jensen, ND Cox KD, Covernton GA, Davies HL, et al. Human Consumption of Microplastics. Environ Sci Technol. 2019; 53(12):7068-7074.
Why does fibre make your gut hurt?
High FODMAPs Fibres such as inulin, bran, and wheat are high in FODMAPs and they irritate IBS and the digestive system. So what needs to change? Switching to a low-FODMAP diet, in other words a better digestible fibre, is a good idea.
A low-FODMAP diet can help an estimated 50– 80% of IBS patients achieve improvement in their condition.
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Beat the COLD & FLU
season
BY MARITA SCHAUCH, ND
BY MARITA SCHAUCH, ND
At this time of the year, we can often feel depleted. Not only have most of us overindulged, but we’re often exhausted from hosting company and attending the many events which take place in December. When the New Year rolls around, we’re unfortunately surrounded by sick co-workers, kids with the sniffles, and experience our own immune systems feeling run-down. During these busy times, you have options to strengthen your immune system by choosing supportive herbs, supplements, and nutritional support.
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HERE’S HOW TO BOOST YOUR IMMUNE SYSTEM TO BEAT THE COLD AND FLU SEASON:
ENSURE YOU’RE GETTING ENOUGH OMEGA-3 FATTY ACIDS. These are essential immune boosters, as they work by increasing the activity of phagocytes, the white blood cells that eat up bacteria. These fats also help strengthen cell membranes, thereby speeding up healing and strengthening resistance to infection in the body.
EAT LOTS OF FRUIT AND VEGGIES. Choose whole foods
in a multitude of colours ensuring a balance of vitamins and minerals. Try to aim for 5–8 servings daily.
UP YOUR INTAKE OF SUPPORTIVE HERBS.
CHOOSE SUPPORTIVE HERBS AND SPICES. Cook with ginger, thyme, oregano,
and garlic to boost your immune system and fight “bad bugs.” At the first signs of a cold or flu, I increase my intake of garlic, gargle with salt, and drink plenty of herbal tea with fresh lemon, organic honey, and ginger.
UP YOUR VITAMIN INTAKE. I recommend vitamin C and vitamin D to help strengthen your immune system. Vitamin C is a powerful antioxidant that protects against infection and enhances immunity. It works by increasing the production of white blood cells and antibodies, which both help fight off infection. Typical dosages start at 1000 mg daily, but can be increased depending on bowel tolerance. Some vitamin C sources include citrus fruit, strawberries, papaya, kiwi, broccoli, red pepper, and Brussels sprouts. Vitamin D also has powerful immune-boosting, anti-inflammatory, and bone-supportive properties. Typical dosages start at 1000 IU/daily and can be increased depending on the condition being treated or how vulnerable the immune system is. Yes, this
Take echinacea and astragalus to support and strengthen your immune system. Echinacea has been used for centuries by European healers and Native Americans and is frequently combined with other immune-boosting plants. Ongoing research shows that echinacea’s active constituents stimulate the immune system to fight viral infections. It is also recommended in cases of laryngitis, cold sores, tonsillitis, and sinusitis. Astralagus is becoming as popular as echinacea for combatting the flu and supporting the immune system. It is beneficial whenever immune resistance is low, in cases of all infections, particularly respiratory infections, colds and flu, and stress-related immune dysfunction. Oil of oregano is also a favourite – taken especially at the onset of cold or flu symptoms for its highly potent antimicrobial properties.
WASH YOUR HANDS!
TAKE PROBIOTICS. Probiotics are the “good” bacteria that work in the intestinal tract. They fight pathogenic infections and promote recovery from infections by stimulating the production of antibodies. TAKE ZINC. This is the most
important immune mineral as it helps prevent a weakened immune system. Studies have shown that a zinc deficiency can impair a number of white blood cells and platelets (blood cells involved in clotting), and can increase susceptibility to infection. Take either an oral zinc supplement or eat zinc-rich foods, such as nuts, seeds, legumes, eggs, and whole grains.
may seem like a common sense practice, but remembering to wash your hands routinely through cold and flu season helps prevent the spread of infection and keeps your immune system protected.
TAKE TIME TO REST. This time of the year can feel overwhelmingly busy. When we’re stressed, our immune systems can’t function optimally. It’s important to carve out time to rest and recalibrate so that our nervous systems can come back into balance. Get lots of sleep and amp up your self-care.
EXERCISE DAILY. Sweating helps flush out toxins, causes changes to antibodies, releases endorphins, and slows the release of stress hormones. Make sure you get daily movement or use an infrared sauna to get the benefits of sweating.
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THE POWER OF Tea is, indeed, a powerful ancient superfood. Tea is affordable, easy to prepare, and can be made daily with a minimal investment. Experts at Harvard School of Public Health recommend at least 3 CUPS A DAY! Research suggests that drinking at least three cups of either black or green tea per day reduces the risk of stroke and other health concerns. And for those concerned about caffeine,
This Winter Turn your
Garbage into GOLD
Putting garden waste back into your soil will turn your neighbours green with envy and create garden gold – a rich, dark soil amendment that will put your plants in the very pink of health next spring!
TEA
DRINKING A DAILY CUP OF TEA WILL SURELY STARVE THE MEDICINE SELLER. – CHINESE PROVERB
you can get decaffeinated green, black tea, and a host of different delicious blends. Create a space in your day for a cup of tea. You can find an assortment of organic teas at your local health food store that will keep you healthy, happy, and cozy this winter. https://www.hsph.harvard.edu/ nutritionsource/healthy-drinks/otherhealthy-beverage-options/
because the easiest way to make compost is simply to pile up vegetable scraps and layer them with soil. Turn the pile now and then, and nature will do the rest! Having a container does have its advantages, though. You’ll use less space in the garden by piling more vertically than horizontally. If you use a barrel-shaped container, you can even roll it to turn the compost instead of using a shovel or pitchfork.
Or make a compost bin with wooden pallets for walls and wire mesh for air circulation!
COMPOST THESE ITEMS Flowers Weeds Coffee and tea filters Egg shells Leaves Small twigs Straw Shredded paper Saw dust
It’s called composting, and it’s easier than you think. You don’t even need a container,
DO NOT COMPOST Plants with disease Dairy items Meat or fish Grease or cooking oil Peanut butter
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Wherever you “make” your compost, just remember to turn it regularly and you’ll be able to harvest the finished product once or twice a year. Then use your compost when planting as a mulch, and as soil amendment for sandy soils, or to loosen clay for better drainage and aeration. Best of all, you’ll have your own organic fertilizer, because compost is rich in the nutrients your garden needs most. Garbage etiquette is changing fast. If your municipality isn’t already discouraging you from putting compostable refuse in the landfill, you can bet the day is coming. So instead of trashing those stems, peels, leaves, and other veggie inedibles, use them to make rich new soil for your veggies or flowers!
Sore Throat? Take Natural Factors Organic Oil of Oregano immediately! Why? – Because it’s clinically proven effective against: Bacterial infections Parasites
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B ERBE RI NE
The Gift That Keeps PA RT 2
BY KAREN JENSEN, ND
D
ue to the overwhelmingly positive response from Women’s Voice readers to Dr. Jensen’s first article: Berberine – Nature’s Metabolic Master Switch, in volume 4 of the Women’s Voice magazine, we asked her to add additional information on the many incredible benefits of berberine.
BERBERINE IN REVIEW: In my first article, I outlined the many positive effects that berberine has on metabolic disorders such as cardiovascular disease, metabolic syndrome, obesity, and diabetes via activation of adenosine monophosphate-activated protein kinase (AMPK). AMPK, through various biochemical pathways, reduces inflammatory mediators, and regulates various biological activities that normalize lipids, glucose, and energy imbalances.
BERBERINE FOR NEUROLOGICAL DISORDERS AND MOOD DISORDERS
Due to its ability to affect multiple systems in the brain, researchers have suggested that berberine could be beneficial in Alzheimer’s disease, and mood disorders such as depression and anxiety. Investigations into berberine and depression have been especially positive, with preliminary results suggesting that berberine But wait, supplements may serve as there is more… an impressively effective BERBERINE FOR antidepressant.
The dosage for berberine is 1000–1500 mg per day.
THE BRAIN!
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Some of the mechanisms involved in neurological disorders include the following:
■ Gut-brain axis – researchers know that the gut microbiota can produce or stimulate the production of neurotransmitters and other neuroactive compounds, such as ■ Preliminary animal studies which show that serotonin, GABA, and dopamine. When berberine increases neurotransmitters in the the gut is inflamed due to many different brain – including norepinephrine (31%), factors including stress and lifestyle choices, serotonin (47%), and dopamine (31%). the production of neurotransmitters is Please note that low concentrations of these compromised. The gut-brain is a two-way neurotransmitters in the brain have not been communication system which means established to be the sole causative factor of that inflammation in the gut or brain depression. However, there is a significant causes inflammation in the other. The anticorrelation between neurotransmitter inflammatory and antimicrobial properties concentrations and depression. of berberine reduce inflammation in the ■ Berberine reduces inflammation gut and brain. This is important in the brain which is an because recent research shows underlying factor in that brain inflammation is Researchers are the development an important underlying just getting started of depression. factor in depression. on berberine for mood ■ Berberine increases disorders and if human Depression is more production of studies prove to have than just a mental certain chemicals in the same efficacy as disorder – people the brain, including in animal studies, with depression brain-derived BERBERINE MAY can also commonly neurotrophic BECOME A FIRST-LINE suffer from other factor (BDNF), DEPRESSION conditions at the same a protein involved in the TREATMENT. time, including immune formation of new neuronal system dysregulation, and connections. Depression and disturbances in stress hormones. stress reduce the production of The gut microbiota play a vital role in BDNF and berberine appears to help heal immunity, hormonal balance, and nervous damage of the neuronal tracts which in turn system functioning. contributes to remission and recovery.
BERBERINE’S ANTIMICROBIAL PROPERTIES ■ Antibacterial
Preliminary animal studies have found that berberine helped inhibit the growth of Staphylococcus aureus and is able to damage the DNA and protein of certain other bacteria. S. aureus can cause many health problems, including sepsis, pneumonia, meningitis, and a range of skin conditions.
■ Antiviral
Herpes simplex virus (HSV) infection causes facial herpes (cold sores), genital herpes. Berberine alkaloids were shown to reduce viral ribonucleic acid (RNA) transcription, protein synthesis, and viral load. They were also found to be effective when used at the early stage of HSV replication cycle.
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■ Antiviral – influenza
Berberine exhibited antiviral effects on the influenza virus both in vitro and in vivo. The possible therapeutic mechanism of berberine on influenza-induced viral pneumonia is thought to be due to inhibition of the virus infection, as well as improving the pathogenic changes by reducing inflammatory mediators.
Many consumers are not familiar with berberine as a dietary supplement, but this little-known all-natural plant-based alkaloid is making headlines and has solid research showing vast health benefits.
REFERENCES Chu M, Zhang MB, Liu YC, et al. Role of berberine in the treatment of methicillinresistant Staphylococcus aureus infections. Sci Rep. 2016; 6:24748. Song S, Qiu M, Chu Y, et al. Downregulation of cellular c-Jun N-Terminal Protein Kinase and NF-kB activation by berberine may result in inhibition of herpes simplex virus replication. Antimicrob Agents Chemother. 2014; 58(9):5068-5078. Wu Y, Li JQ, Kim YJ, et al. In vivo and in vitro antiviral effects of berberine on influenza virus. Chin J Integr Med. 2011; 17(6):444-52. Yan YQ, Fu YJ, Wu S, et al. Anti-influenza activity of berberine improves prognosis by reducing viral replication in mice. Phytother Res. 2018; 32(12):2560-2567. Fan J, Li B, Ge T, et al. Berberine produces antidepressant-like effects in ovariectomized mice. Sci Rep. 2017; 7:1310. Xiang HC, Lin LX, Hu XF, et al. AMPK activation attenuates inflammatory pain through inhibiting NF-kB activation and IL-1B expression. J Neuroinflammation. 2019; 16(1):34. Kulkarni SK, Dhir A. Berberine: a plant alkaloid with therapeutic potential for central nervous system disorders. Phytother Res. 2010; 24(3):317-24. Liu YM, Niu L, Wang LL, et al. Berberine attenuates depressive-like behaviors by suppressing neuro-inflammation in stressed mice. Brain Res Bull. 2017; 134:220-227. Shen JD, Ma LG, Pei YY, et al. Berberine upregulates the BDNF expression in hippocampus and attenuates corticosterone-induced depressive-like behavior in mice. Neurosci Lett. 2016; 614:77-82. Zhu X, Sun Y, Zhang C. Effects of berberine on a rat model of chronic stress and depression via gastrointestinal tract pathology and gastrointestinal flora profile assays. Mol Med Rep. 2017; 15(5):3161-3171.
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