Organic Food: Is it Worth It?

organic food

Should You Buy Organic Food?

How would you describe “organic food” in three words or less? Good for you? Expensive? Neither of these is a wrong answer.

You may often hear in vague terms about how organic food is good for you and good for the environment. But, if you walk into any grocery store you’ll see how organic food is priced significantly higher than conventional produce. Sometimes nearly double! Why is that? Although we want to do the right thing for our bodies and our planet, are the premium prices really worth it?

Unlike conventional farming, which uses synthetic fertilizers to boost crops with chemicals, organic foods are fertilized by organic matter. The difference is that compost and animal manure slowly nourish the soil. These organic fertilizers release their nutrients gradually over time, provide a wider range of minerals and in their naturally-occurring proportions. This slow and steady approach is much better for the soil, building it up rather than depleting its nutrients. Organic crops are also not sprayed with toxic pesticides and herbicides. Because of the lack of synthetic fertilizers, pesticides and herbicides, an organic crop will yield approximately 20% less produce than its non-organic counterpart.

Is Organic Food Worth It?

So what’s a healthy and eco-conscious consumer to do? Do you buy into the hype without really knowing if organic is better? Is the difference truly worth the extra cost?

According to a new study in Nature Plants, yes, it’s worth it!

Organic agriculture has been proven to be beneficial and sustainable in numerous key areas, including its ability to:

    1. Benefit soil quality and the environment,
    1. Provide economically viable jobs for farmers,
    1. Support social well-being with meaningful interactions between farmers and consumers.

These are all great reasons to make a difference with your dollars by supporting the organic food movement. But chances are that you’re still wondering….

How does organic food actually benefit me?

Organic food has more vitamins and minerals

Without the use of pesticides, organic fruits and vegetables must fend for themselves. They naturally fight off insects by producing more of their own antioxidants. Did you know that organic broccoli produces more vitamin C than conventional broccoli as a natural pesticide? Studies show that organic foods contain 18 – 69% more antioxidants than conventionally grown crops. This means that organic eaters consume nearly twice as many cancer-fighting, age-reversing, immune-boosting antioxidants every day!

In addition to those awesome antioxidants, one study also shows that organic foods have higher levels of iron, phosphorus, and magnesium than conventionally raised crops.

Meanwhile, remember those synthetic fertilizers we mentioned earlier? Well, they spur plant growth via high levels of nitrogen. The downside to this is that it causes conventionally grown crops to have higher levels of sugars and starches as opposed to the protective antioxidants found in organic foods.

So, which would you rather be eating – high antioxidants or high starch and sugar?

Organic food is less toxic than conventionally grown crops

It’s something we all assume when we think of “organic,” but it’s good to know that there is scientific proof backing that assumption. A meta-analysis of 343 peer-reviewed studies conducted by the British Journal of Nutrition found that conventional crops have higher levels of the toxic, heavy metal cadmium as well as more pesticide residues.

Researchers have also found an increased cancer risk in children near California strawberry farms that use pesticides. And in recent news, the large agricultural corporation Monsanto, which manufactures glyphosate herbicides, just lost a lawsuit with a cancer patient – Dewayne Johnson. Mr. Johnson had regularly applied glyphosate weed killer on the school lawns that he maintained. The company now owes him 289 million dollars after internal company documents proved that Monsanto has known for decades that glyphosate could cause cancer. If the name glyphosate sounds familiar, it’s because there is speculation that people suffering from a gluten intolerance, are in fact reacting to the glyphosate sprayed on gluten-containing crops. Stephanie Seneff is a senior research scientist at MIT. The following is an abstract from a paper co-authored by Dr. Seneff:

Celiac disease, and, more generally, gluten intolerance, is a growing problem worldwide, but especially in North America and Europe, where an estimated 5% of the population now suffers from it. Symptoms include nausea, diarrhea, skin rashes, macrocytic anemia and depression. It is a multi-factorial disease associated with numerous nutritional deficiencies as well as reproductive issues and increased risk for thyroid disease, kidney failure and cancer. Here, we propose that glyphosate is the most important causal factor in this epidemic. Fish exposed to glyphosate develop digestive problems that are reminiscent of celiac disease. Celiac disease is associated with imbalances in gut bacteria that can be fully explained by the known effects of glyphosate on gut bacteria. Characteristics of celiac disease point to impairment in many cytochrome P450 enzymes, which are involved with detoxifying environmental toxins, activating vitamin D3, catabolizing vitamin A, and maintaining bile acid production and sulfate supplies to the gut. Glyphosate is known to inhibit cytochrome P450 enzymes. Deficiencies in iron, cobalt, molybdenum, copper and other rare metals associated with celiac disease can be attributed to glyphosate’s strong ability to chelate these elements. Deficiencies in tryptophan, tyrosine, methionine and selenomethionine associated with Celiac disease match glyphosate’s known depletion of these amino acids. Celiac disease patients have an increased risk of non-Hodgkin’s lymphoma, which has also been implicated in glyphosate exposure. Reproductive issues associated with Celiac disease, such as infertility, miscarriages, and birth defects, can also be explained by glyphosate. Glyphosate residues in wheat and other crops are likely increasing recently due to the growing practice of crop desiccation just prior to the harvest. We argue that the practice of “ripening” sugar cane with glyphosate may explain the recent surge in kidney failure among agricultural workers in Central America.

To learn more about which crops you should always buy organic based on pesticide levels, there is a great resource created annually by the Environmental Working Group or EWG. They are a nonprofit organization that advocates for policies that protect global and individual health. The EWG’s “Shopper’s Guide to Pesticides in Produce” ranks the pesticides levels in 47 different fruits and vegetables. Their annual list of the Dirty Dozen contains the 12 most heavily contaminated types of produce. These are fruits and vegetables that you should either abstain from eating or only consume if they are organic. Talk about leaving a bad taste in your mouth! Speaking of which…

Organic food tastes better!

At some point in your life, you’ve likely compared strawberries from the grocer to those fresh from the garden or picked in the wild. Even without considering that toxic tidbit above, which would you honestly say tasted better? Odds are it was the berry from the garden.

When plants are grown without pesticides, their flavour is naturally improved. The higher antioxidant levels found in organic foods also impacts how we detect flavour through organoleptic qualities such as taste, aroma, and mouth-feel. Plus, organic foods carry the distinct flavours of a region’s soil, which further enhances their natural taste. Organic berries just plain taste sweeter!

When we look at the long-term effect of toxins in our system, we see an increase in autoimmune disease, hormonal imbalances, and nutrient deficiencies that lead to more significant health issues. In Naturopathic Medicine we seek to remove the factors preventing the body from healing itself, in other words, remove the obstacles to cure. In most cases that includes avoiding toxic intake, while also enhancing the body’s own ability to eliminate toxins. The more we know about how pesticides and other chemicals harm us, the more we can stay away from things that are not serving our longevity, our health and the health of our families.

They say you get what you pay for, and that statement holds true with organic foods. Buying organic might cost a bit more, but consider it an investment in improved health, greater flavour, and a more sustainable environment.

Maybe you can’t afford to buy all organic all the time – most people can’t. But that doesn’t mean it needs to be all or nothing. Throw a few organic items into your cart now and then, or better still, make friends with the farmers at your local market. As with anything in life, small actions add up to make a real difference.

So our conclusion is an enthusiastic “yes, organic food is worth it!”

If you have any other questions about nutrition, natural ways to improve your health, how to detoxify from environmental pollutants or anything else, please feel free to contact our Naturopathic Doctors or our Registered Dietitian. We would be happy to help. Just give us a call at 416-481-0222 or email Info@ForcesofNature.ca. We would love to hear from you.

The Team at Forces of Nature

References:
https://www.nature.com/articles/nplants2015221
https://news.wsu.edu/2014/07/11/major-study-documents-benefits-of-organic-farming/#.U8AkH41dXA3
https://www.liebertpub.com/doi/abs/10.1089/107555301750164244
https://www.ewg.org/foodnews/dirty-dozen.php
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945755/

Should You Take Probiotics?

good bacteria, bad bacteria and probiotics

What are Probiotics?

The World Health Organization defines probiotics as:
“Live microorganisms which, when administered in adequate amounts, confer a health benefit to the host”
By this definition, there are 3 key components to probiotics:
1. They must be alive
2. They have to be dosed in adequate amounts
3. And they must be bacteria of the type that confer a health benefit

Live Probiotics

Good probiotics are often pricey. They may cost extra but you can be assured that you are getting living and viable probiotics whereas some less expensive products may only contain dead bacteria. A trick to watch out for: probiotic labels that say “x billion viable/live bacteria at time of manufacture.” What the product contained at time of manufacture is completely irrelevant. It’s what they contain when you consume them that matters. What this “guarantee” is really saying is “we’re not sure how much will survive until you take them.” The better manufacturers will usually test their products for at least 6 months beyond the expiry date to ensure that you are still getting living bacteria in the amount claimed on the label when you take it. What the label should say is “guaranteed to contain x billion live or viable bacteria at time of expiry”. See the difference? Knowing that some will die off between manufacture and the time that you take them, the good manufacturers will put extra in when they make it and test it beyond the time of expiry to ensure that even if some did die off, there is still the amount stated on the label when the bottle expires.

Number of Bacteria in Probiotics

The bacteria in probiotics are listed as CFU, which stands for “colony forming units”. It means how many bacteria are in the product that can then reproduce to form a little colony. One or two billion bacteria or CFU’s per serving just doesn’t cut it. When it comes to good bacteria the higher the amount per serving the better. I would typically recommend a product that contains 35-50 billion bacteria per capsule and a wide range of species from the ones listed below. Over 100 trillion bacteria of 500 different species live in a healthy human gut, if you want to have an impact, you need to add more than a drop in the bucket.

Probiotics that Give a Health Benefit

There are a few manufacturers promoting something called “soil based organisms” that are supposed to be what we naturally would have inhabiting our guts if we were eating fresh food plucked from the ground. There has been very little research supporting their use and a few case studies of people who were severely immune compromised and suffered life threatening infections after consuming these products. There is a plethora of research and human experience showing the health benefits of probiotic strains such as Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus reuteri, Lactobacillus plantarum, Lactobacillus rhamnosus, Bifidobacterium bifidum, Bifidobacterium infantis, Bifidobacterium breve, Bifidobacterium longum and Bifidobacterium lactis.

What are the Health Benefits of Probiotics?

Here are the benefits of healthy good bacteria in our digestive tract:
1. Diarrhea prevention, especially when taking antibiotics
2. Colorectal cancer prevention
3. Immune system regulation and enhancement
4. Asthma and allergy prevention
5. Prevention of infection in the gut by harmful organisms like Salmonella, Shigella, H pylori, yeast etc
6. Treatment of Inflammatory Bowel Disease and Irritable Bowel Syndrome
7. They provide the host with vitamins B12 and K
8. They appear to help with insulin resistance in diabetics and in women with gestational diabetes

Probiotic Foods

Certain foods are known to be rich in probiotics. These are fermented foods and many cultures have their own version. Dairy-based foods that contain probiotic bacteria include kefir and yogourt. Non-dairy probiotic foods include fermented foods like raw sauerkraut, kim chi, miso and tempeh. Do these food probiotics work? Research has been done on ingestion of bean and soy tempeh to determine their effect on gut bacteria. Soy tempeh stimulates most the growth of Bifidobacterium bacteria, while bean tempeh stimulates that of Escherichia coli. While it is good to eat probiotic-rich foods for daily gut maintenance, when taking an antibiotic, I would always encourage people to take a good quality probiotic supplement. That way we know exactly how many beneficial bacteria they are getting and of what kind. A serving of commercial yogourt may only contain 1 billion bacteria per serving where just one probiotic capsule would contain 50-100 times that much.

How Often to Take Probiotics

Whether to take probiotics and if so, how much and how often is subject to debate. Definitely any time you need to take antibiotics, you should take a good quality probiotic while taking the antibiotics and for at least two weeks afterward to prevent potentially serious side effects of taking antibiotics.

Because of the potential for numerous health benefits of taking probiotics, for most people they should be a regular part of their health maintenance program. Whether that means taking them every day, or taking them for 2-3 months out of every year, may be more to do with individual preference than scientifically proven value. I do encourage people who take probiotics daily, to try to vary the product and strains that they are taking in order to maintain the diversity of gut bacteria that seems to help promote good health.

Cautions

The above strains of probiotic bacteria are generally considered safe, even for infants. The primary contraindications for probiotic use would be:
1. Someone who is severely immune compromised such as a transplant recipient, someone very elderly or very sick, or a patient undergoing cancer treatment.
2. Using soil-based probiotics in any of the above patients and possibly in the general population as there isn’t sufficient safety and efficacy data.

With about a hundred published studies per year, there is new information being revealed every day about the health benefits of taking probiotic supplements. With almost no downside, and plenty of potential benefits, probiotics are a worthwhile addition to your health regimen.

Oh and by the way, a class action lawsuit was filed and won against Dannon/Danone in January 2008 in which the company stood accused of spending $100 million promoting clinical benefits of Activia and DanActive that its own tests had disproved. To add to that, Bifidus Regularis is a made-up name by Danone for Bifidobacterium animalis. Commercial yogurt is not an adequate means to obtain good bacteria.

Our naturopathic doctors are experts on which probiotics may work best for your particular problem as well as how to heal a whole host of gut issues.  Book an appointment now. 

Hypoglycemia

woman suffering from low blood sugar

Low Blood Sugar or Hypoglycemia

What is hypoglycemia?

The word hypoglycemia literally means low (hypo) sugar (glyc) in the blood (emia). Blood sugar is exactly what it sounds like, how much sugar or glucose is in your blood at a given time. This number is highly variable based on what you have eaten, your stress level, exercise, your caffeine intake and a variety of other factors.

Is hypoglycemia or low blood sugar the same as being diabetic?

No, in fact it is the polar opposite.  However, diabetics who are on blood sugar lowering medication can experience hypoglycemia if what they have eaten and the dosage of their medication are a mismatch.  Diabetic medication is outside the scope of this article and best discussed with your prescribing physician.

What causes low blood sugar?

Since your blood sugar level is influenced by a number of factors, you may experience low blood sugar for many reasons:

Stress

Under stress, your body depends on glucose for fuel to assist in the “fight or flight” response. The stress hormones cortisol and adrenaline tend to increase blood sugar to get more fuel to your muscles to prepare you for the fight. When your blood sugar shoots up quickly, your body responds by producing insulin to help move the sugar from the blood into the cells to either be burned as fuel or stored as fat. As insulin moves the glucose out of your blood and into your cells, your blood glucose level will drop. If it drops too much, hypoglycemia may result. Stress also often primes us to reach for the wrong foods, those rich in refined flour and sugar. The consumption of those foods is likely to lead to a blood sugar crash some time later.

Diet

Foods that induce a spike in blood sugar like sweets and starchy foods, will necessitate the production of insulin. Insulin, as mentioned above, then lowers blood sugar. In some instances, excess insulin is produced and blood sugar drops lower than normal. Avoiding consuming foods that spike insulin, helps maintain a more stable blood sugar.

Exercise

For most forms of exercise, your body can maintain a stable blood sugar. However, if you participate in extended endurance workouts, like running marathons, there is the potential for your fuel to drop a bit low. The runner’s term for this is to “bonk” or “hit a wall”. Distance runners will often carry gels with them (containing mainly sugar) to prevent or treat a blood sugar crash. In my opinion, as a triathlete, I think a better strategy is to eat a meal containing easily digested protein (like fish), some healthy fat (like avocado) and some low glycemic index carbs (like a bit of sweet potato) 3 hours before a race, and to keep a few nuts and high fibre dried fruit with me rather than consuming sugary gels that are likely to result in a crash some time later.

Caffeine

Consumption of caffeine creates a spike in cortisol, which then increases blood sugar. As with stress and diet, anything that increases blood sugar stimulates production of blood sugar-lowering insulin. This creates the potential for a crash in blood sugar later.

Under-working adrenal glands

Your adrenal glands are your stress glands. They sit just on top of your kidneys. They perform many jobs, one of which is to keep your blood sugar stable. When it begins to drop, the adrenals signal to your liver to release some stored glucose, to bring your blood sugar back up. If adrenals fail to signal your liver, then your blood sugar will drop. For most of the people that I see, under-functioning adrenal glands and diet are the two biggest factors contributing to hypoglycemia.

Artificial sweeteners

While these do not increase your blood sugar, research suggests that your body will still produce insulin in response to the sweet taste. If blood sugar does not rise, yet insulin is still produced, blood sugar will drop due to the insulin. For many, the reason for using these is to reduce the amount of insulin being produced to help with weight loss. If insulin is produced anyway, consuming them kind of defeats the purpose.

Hormones

Estrogen influences how well your body is able to use sugar and insulin. Postmenopause when estrogen is lower, there may be a greater tendency to have blood sugar fluctuations.

Alcohol

Non-sugary alcoholic beverages like wine or straight spirits may cause your blood sugar to crash, where sugary cocktails may do the opposite.

What are the symptoms of low blood sugar?

The symptoms of low blood sugar include:

  • Feeling weak, shaky, dizzy, light-headed, headachy or irritable when going too long without eating.
  • Sleep maintenance insomnia. This is where people wake up in the middle of the night, often highly alert or even feeling anxious or stressed and have a hard time going back to sleep.

6 Tips to Prevent Hypoglycemia

  1. Include protein with each meal. Protein is slow release energy that helps to maintain a stable blood sugar.
  2. Avoid high glycemic index carbs, sugar and artificial sweeteners. These spike your blood sugar which can lead to a subsequent crash.
  3. Drink alcohol in moderation. If you are experiencing sleep troubles, you may want to avoid alcohol in the evening.
  4. Support your adrenal glands. Eat lots of leafy greens, get good sleep, reduce your stress levels and take time to relax and have fun every day.
  5. Stress. Other than divesting yourself of the stress, moderate exercise is the best way to reduce your body’s response stress. Find an exercise that you enjoy and use it to burn off stress on a regular basis.
  6. Stay hydrated. While blood sugar doesn’t drop because you are dehydrated, dehydration can feel like hypoglycemia.

If you are experiencing the symptoms of low blood sugar, our Naturopathic Doctors and Registered Dietitian can help with nutrition advice.  See Dr. Rachel Vong, ND, Dr. Pamela Frank, ND or Sanaz Baradaran, RD.   Call us at 416-481-0222 or book online here.

 

 

SIBO

woman suffering from SIBO

SIBO: Small Intestinal Bacterial Overgrowth

Despite its name, the small intestine is actually a whopping 20 feet of very important tissue between your stomach and large intestine. The small intestine is divided up into 3 parts. The part closest to your stomach is called the duodenum, next is the jejunum and the last stretch before your large intestine is your ileum. The small intestine has the important job of digesting food and absorbing nutrients to keep us in good health. As if that wasn’t significant enough, it is also a key contributor to a healthy immune system.

The small intestine plays host to specific beneficial microorganisms that help protect our bodies against bad (pathogenic) bacteria and yeast. These good bacteria also do their part to produce vitamins and nutrients like vitamin K and folate. They are the keepers of the small intestine, ensuring that it continues to do its thing, muscling waves of food through the gut.

What is SIBO?

Small intestinal bacterial overgrowth or SIBO occurs when there is an increased number of bacteria and/or a change in the type of bacteria present in your small intestine. Overgrowth of bacteria in the small intestine is considered to be greater than 100 000 bacteria per millilitre of fluid. Most often SIBO is caused by an overgrowth of the wrong types of bacteria that actually belong in the colon (the large intestine). In truth, the small intestine is meant to be fairly clean. Food coming from the top down through the stomach is sterilized by stomach acid. So anything passing into the small intestine from the top shouldn’t contain much in the way of bacteria. Absence of adequate stomach acid may contribute to SIBO as this would allow passage of bacteria into the intestines. Another theory as to how this occurs is that there is a motor complex that propels everything in your intestines one direction – out the far end. This migrating motor complex or MMC can malfunction, allowing a backwash of bacteria from the large intestine to move up into the small intestine.

The bacteria that causes SIBO is like a bad tenant. It invites all its rowdy friends in for a party and damages the cell lining of the small bowel. This can lead to leaky gut, allowing large protein molecules to move through the intestinal barrier and escape into the bloodstream. As you can imagine, this causes a number of problems, including general inflammation, immune reactions that cause food allergies, and autoimmune diseases.

These havoc-causing bad bacteria are also responsible for poor digestion, constipation or diarrhea and malabsorption. Patients with SIBO may suffer from nutritional deficiencies, particularly iron, vitamin B12, and fat-soluble vitamins A, D, E and K, as well as having unintended weight loss, and even osteoporosis.

Do I Have SIBO?

SIBO is considered an under-diagnosed condition as many people do not seek medical care for their symptoms or they get wrongly diagnosed with irritable bowel syndrome.

The Most Common Signs and Symptoms of SIBO

Signs and symptoms of SIBO include:

· Bloating and abdominal swelling

· Abdominal pain or discomfort

· Diarrhea

· Constipation

· Gas and belching

· Weakness and fatigue

In the most severe cases, patients experience weight loss and vitamin deficiency-related symptoms.

Who is at risk for SIBO? How Do You Get SIBO?

While the elderly may be the most vulnerable population for developing SIBO as its prevalence rises with age, there are multiple other risk factors that can increase your chances, no matter your age. These include:

· Medication use, especially antibiotics

· Gastric acid suppression or Low Stomach Acid (due to stress, medications such as proton pump inhibitors (PPI’s) or antacids, and lifestyle factors)

· Fibromyalgia

· Celiac disease

· Crohn’s disease

· Prior bowel surgery

· Diabetes Types I & II

· Irritable bowel syndrome

Studies also indicate that moderate alcohol consumption (one drink per day for women and two for men) promotes the overgrowth of certain types of bacteria and also impairs vital functions. This results in small bowel injury and decreased muscle contractions impairing the migrating motor complex.

If you are experiencing any of the symptoms mentioned above or think you might be at risk, then we encourage you to make an appointment to assess your symptoms and get tested. Specialized testing can be accomplished through a breath test. This breath test measures your hydrogen and methane gas levels produced by bacterial metabolism and can be a very helpful indicator to determine if you are suffering from SIBO.

What Causes SIBO and How Can You Treat It?

Despite multiple courses of antibiotics being a risk factor, specific antibiotics (like Rifaximin) are still most often used to treat SIBO. However, studies show that SIBO returns in nearly half of all patients within a year after treatment.

Successful treatment of SIBO must be handled just like any other health condition – not with a temporary Band-aid solution, but by addressing the underlying cause! Intestinal bacteria can be influenced by numerous factors beyond what we eat and how much. Environmental effects, drugs, alcohol, sedentary lifestyle, mood disorders, hormone imbalances and lifestyle factors such as stress can all be contributing factors to poor gut health. Therefore, the treatment must be unique to the individual and all-encompassing.

Once you have identified the cause, treat SIBO symptoms through a healthy diet, nutritional supplements and positive lifestyle changes that help return the body to balance.

Tips for dealing with SIBO

  1. Eat three meals per day spaced 4-5 hour apart and avoid snacking. We need to give our body time in between meals to fully digest the previous meal.
  2. With guidance from your naturopathic doctor try an elimination diet for two weeks to get your body back on track by reducing inflammation and bacteria overgrowth. If this doesn’t seem to help, you may want to pursue food sensitivity testing through one of our ND’s. The test checks for antibodies in your bloodstream to either 96 or 184 foods. Employee benefits will sometimes cover the cost of this test along with other lab or diagnostic testing.
  3. Enjoy foods that assist digestive health like fresh pineapple which is rich in bromelain and can also help lower inflammation, and bananas which are an excellent source of potassium and manganese that your stomach lining needs for healing. Boiled cabbage water is an excellent source of the amino acid glutamine that helps heal the gut lining. Vitamin A is also essential for a healthy gut. Eating liver and beta carotene-rich foods like leafy greens and orange vegetables like carrots as well as taking cod liver oil help insure adequate vitamin A intake.
  4. Keep your fat intake in check. Research has shown that a high-fat diet, increases the growth of fat digesting bacteria at the expense of other more healthful ones. That is, microbes from the Clostridiaceae and Peptostreptococcaceae families increased while beneficial bacteria from the Bifidobacteriacaea and Bacteroidacaea families (which are commonly associated with leanness) went down.

How to Get Rid of SIBO: The Steps for Successful Treatment

    1. Elimination/modification of the underlying causes. This may involve changing your diet to a whole food, low FODMAPs diet, reducing your stress, eating 3 meals per day, reducing or eliminating the need for antibiotics, optimizing digestive juices like stomach acid, bile and pancreatic enzymes.

    2. Induction of remission (antibiotics or natural anti-microbials and elemental diet)

    3. Maintenance of remission (promotility herbs, dietary modifications, healthy lifestyle, optimized digestive juices, repeat or cyclical antimicrobials, hormone balancing, reduced alcohol intake).

SIBO Diet Food List (derived from the work of Dr. Alison Siebecker)

Foods to Eat with SIBOFoods to Avoid with SIBO
Nuts and Seeds
Almonds
Almond flour
Coconut: flour/shredded/milk
Hazelnuts
Macadamia
Peanuts
Peanut butter
Pecans
Pine nuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Nuts and Seeds
Cashews
Pistachios
Pumpkin seeds
Legumes
Lentil: brown, green or red
Lima beans
Legumes
Borlotti beans
Cranberry beans
Kidney beans
Red beans
Navy beans
White beans
Haricot beans
Baked beans
Spilt pea
Butter beans
Cannellini
Chickpea
Garbanzo beans
Fava beans
Broad beans
Pinto beans
Soy beans
Protein Sources
Bacon
Broth: homemade meat or marrow bones
Beef
Eggs
Fish
Game
Lamb
Organ Meats
Pork
Poultry
Seafood
Protein sources
None
Sweeteners
Honey: alfalfa, cotton, clover, raspberry
Stevia-pure (no inulin) in small amounts, occasionally
Sweeteners
Agave syrup
Barley Malt syrup
Brown Rice syrup
Cane sugar (Rapadura, Sucanat)
Coconut sugar
Fructose, powdered
High-fructose corn syrup
Maple syrup
Molasses
Sugar/Sucrose
Sucralose
Polyols/Sugar alcohol: isomalt, erythritol, lactitol, maltitol, mannitol, sorbitol, xylitol
Beverages
Coffee 1c/day (weak)
Tea: black (weak), chamomile, ginger, green, hibiscus, lemongrass, mate, mint, oolong, rooibos/rooibos chai, rose hip
Water
Beverages
Fruit Juices
Coffee substitutes with chicory
Coconut milk-with
thickeners (guar gum, carageenan)
Soda (fructose, sucrose)
Tea: chicory root, licorice, pau d’arco
Fats and Oils
Bacon fat
Butter
Coconut oil
Cod liver oil & Fish oil
Duck fat
Garlic-infused oil
Ghee
Lard & Tallow
Medium Chain Triglyceride/MCT oil
Macadamia oil
Olive oil
Palm oil
Polyunsaturated Vegetable Oils: Borage, Canola Flax, Grape seed, Hemp, Pumpkin seed, Sesame, Sunflower, Walnut
Fats and Oils
Soybean oil
Herbs, Spices, Condiments and Seasonings
All spices (except onion & garlic)
Garlic-infused oil
Ginger (fresh & dried)
Mayonnaise, homemade or commercial with honey
Mustard - without garlic
Pickles/Relish - no sweetener or garlic
Tabasco sauce (McIlhenny Co)
Wasabi - pure
Vinegar: apple cider, distilled/white, red & white wine (NOT balsamic)
Herbs, Spices and Seasonings
Asafoetida powder
Chicory root (leaves ok)
Cocoa/chocolate-unsweetened
Gums/Carrageenan/Thickeners
Sauces or Marinades with High Fodmap ingredients
Soy Sauce/Tamari
Spices: Onion & Garlic powder
Vinegar: balsamic
Fruit
Berries: blueberry, boysenberry, strawberry, raspberry
Carambola
Citrus: lemon, lime, oranges, tangelos, tangerine
Currants
Dragon Fruit
Durian
Grapes
Guava
Kiwifruit
Longon
Melon: cantaloupe/rock, honeydew
Papaya/Paw Paw
Passion fruit
Pineapple
Pomegranate
Prickly Pear
Rambutan
Rhubarb
Fruit
Apple
Apricot
Avocado
Berries: cranberry
Cherries
Citrus, grapefruit
Custard Apple
Date, dried
Fig, dried
Mango
Nectarine
Papaya, dried
Peach
Pear
Pear: nashi
Persimmon
Plum
Pomegranate
Prunes
Raisins
Tamarillo
Watermelon
Canned fruit
Vegetables
Artichoke Hearts (small amounts)
Arugula
Bamboo Shoots
Beets
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Carrot
Celery Root/Celeriac
Chives
Cucumber
Eggplant
Endive
Fennel bulb < 1 cup
Green Beans
Greens: lettuce, collard, chard, kale, spinach
Olives
Peas, green
Peppers: Bell/Sweet Peppers: Chili
Radicchio
Radish
Rutabaga
Scallion: green part
Snow Peas
Squash: Butternut Kobocha, Sunburst, Yellow, Zucchini
Tomato
Vegetables
Asparagus
Bean Sprouts
Canned vegetables
Cauliflower
Corn
Garlic
Jerusalem artichoke
Leek
Mushrooms
Okra
Onions
Potato: white/all colors
Potato: sweet
Scallions: white part
Seaweeds
Shallot
Starch powder: all
arrowroot, corn, potato, rice, tapioca
Sugar Snap Peas
Taro
Turnip
Water Chestnuts
Yam
Yucca

Download our free one-week SIBO diet guide, low FODMAPs meal plan here.

Do any of the above symptoms or risk factors sound familiar? Do you think you might be suffering from SIBO? We can help! Please contact us and we’ll get to the bottom of what’s going on and create a plan of action to bring your body back to good health.

Call or email us at 416-481-0222 or Info@ForcesofNature.ca for more information or to book an appointment.

To your best health!

The Team at Forces of Nature Wellness Clinic – Naturopathic Doctors, Chiropractor, Massage Therapist, Acupuncturist/TCMP, Osteopath, Registered Dietitian, Psychotherapist

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/

https://www.ncbi.nlm.nih.gov/pubmed/22109896

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2890937/

 “Small intestine microbiota regulate host digestive and absorptive adaptive responses to dietary lipids,” Cell Host and Microbe (2018). DOI: 10.1016/j.chom.2018.03.011

How to Test and Treat Small Intestinal Bacterial Overgrowth: an Evidence-Based Approach. Curr Gastroenterol Rep. 2016 Feb;18(2):8. doi: 10.1007/s11894-015-0482-9.

Mindfulness: Making the Mind-Body Connection

pic of meditation tips to connect mind-body

The Mind-Body Connection

Our mind-body connection is far more powerful than we realize. Our thoughts influence our emotions, our psychological well-being and the way we experience the world around us. Even when we imagine future situations or visualize potential outcomes, our bodies physically respond to those thoughts.

Think of how you react when someone cuts you off in traffic and nearly causes an accident. The incident may only last a moment, but, in that instant, your body prepares for the potential negative outcome. The stress triggers a surge of adrenaline, your body’s hormonal response to a fight or flight situation. Your physical reaction isn’t limited to a release of adrenaline though. In that instant of fear that you may be hurt or your car damaged, those alarming thoughts can trigger your body to experience all types of physiological responses. You may have changes in your blood sugar, blood pressure and heart rate and chemical alterations in your brain. These changes can be harmless, or, over time, they can be detrimental to your health.

Mind-Body: The Placebo Phenomenon

What is a placebo?

The definition of a placebo is “a harmless or inactive pill, medicine, or procedure prescribed more for the psychological effect on the patient than for any physiological effect”. Placebos are usually used in evaluating new medications to see whether the effect of the medication is psychological or physical.

In 2013, a study was conducted on 270 patients looking to alleviate severe arm pain. Half of the subjects received “acupuncture” treatments, and the other half received “pain-reducing pills”. Some side-effects experienced in both groups included an increase in pain, sluggishness, swelling, and redness. Both groups found relief with treatment, but those who received acupuncture reported feeling even better than the group that did not receive this treatment. However, the study was not designed to measure the effectiveness of acupuncture versus pain pills. The “acupuncture” needles had retractable shafts that never actually pierced the skin, and the “painkillers were made of cornstarch”. The study was meant to measure the power of placebos. It illustrated that just because the patients thought that a harmless procedure or pill would cause side effects, it did. Also, because they thought the same inactive procedures or pills would help, their condition improved.

Imagine! Even without any actual treatment, the body still reacted according to what each patient thought or expected. Of course, you cannot think yourself better to remove a tumour or cure a virus. But researchers have found that the power of the mind can have a physical impact when it comes to pain, depression, anxiety, fatigue, and even some symptoms of Parkinson’s.

Our brain chemistry is also influenced by those around us.  In another study conducted at the University of Turin Medical School, 100 students went on a trip to the Italian Alps with the researcher Fabrizio Benedetti. Shortly before the trip, Benedetti told one individual in the group that the thin air may cause migraines. A few days passed, giving the rumour time to make the rounds to one-quarter of the travellers – all of whom experienced horrible headaches. Saliva tests on the “socially-infected” individuals also revealed low oxygen conditions beyond what was expected.

Now, apply that study to our everyday lives and how gossip and social media influence can negatively impact our thoughts. What happens when family and friends fuel your negative expectations, worries, and doubts? It makes things worse, doesn’t it? And what about the opposite – what happens when your loved ones surround you with warmth and encouragement? It feels amazing and makes life’s challenges feel less difficult.  These are examples of the mind-body connection in action.

Embracing positive social support makes a positive difference in your health!

Change your thoughts. Change your life.

Play along for a moment and allow yourself to take in a long conscious breath.

Feel how the air moves through your body as you inhale and exhale and try to clear your thoughts.  Imagine the air flushing out all of the negativity in your body and mind.

Now take another full deep breath. And another. One more.

How do you feel? Did time slow down a little? Did you enjoy a brief moment of calm or peace?

If only we lived breath by breath instead of task-by-task. Our to-do lists will never be empty, so we must schedule time in our day to reconnect with ourselves. We may feel like finding time to meditate is beyond our control. It isn’t. And the results are worth it!

Spending a moment in meditation each morning is one of the best things you can do for your health and well-being. Even if only for ten minutes, it is a time investment that you’ll never regret. By starting your day on the right track, it makes it that much easier to get yourself back on track whenever life goes off the rails.

The Benefits of Meditation

  • Meditation deepens your self-connection on a physical, mental and spiritual level.
  • Meditation helps to release suppressed emotions by giving you space to reset.
  • Meditation enhances our overall health and well-being by increasing positive emotions and improving immune function.

Studies have also shown that when we work on our emotional awareness and self-compassion, we can experience a healthier response to rejection, improve eating behaviours, and effectively manage weight loss.

Feel like meditation is a little too woo-woo for you? Science supports this practice. Check out the following studies on the benefits of meditation:

  1. The use of a community-accessible mindful awareness practice intervention resulted in improvements in sleep quality at immediate post-intervention, which was superior to a highly structured sleep hygiene education intervention. Formalized mindfulness-based interventions have clinical importance by possibly serving to remediate sleep problems among older adults in the short term, and this effect appears to carry over into reducing sleep-related daytime impairment that has implications for quality of life. JAMA Intern Med. 2015 Apr;175(4):494-501. doi: 10.1001/jamainternmed.2014.8081.
  2. Stress reduction was observed in several types of meditation. After meditation, hormonal orchestration modulates effects in the central nervous system and in the body. All types of meditation are associated with blood pressure control, enhancement in insulin resistance, reduction of lipid peroxidation and cellular senescence, independent of the type of meditation. Horm Mol Biol Clin Investig. 2014 Jun;18(3):137-43. doi: 10.1515/hmbci-2013-0056.
  3. Meditation helps regulate the stress response, thereby suppressing chronic inflammation states and maintaining a healthy gut-barrier function. Adv Mind Body Med. 2017 Fall;31(4):10-25.

These are just a drop in the bucket from the multitude of studies showing widespread health benefits from meditation. Busy lives create an “always on”, “go-go-go” mentality that is in direct opposition to the effects of meditation. Taking the time to meditate or at the very least take 5 deep, cleansing breaths, all the way into your belly and all the way out at least once per day can have significant health benefits.

No matter your struggle, success always begins with a positive frame of mind.  Perspective is everything.

A few key points to remember…
1. Stress is not inherently negative – it all depends on how you look at things. If you perceive something as a threat, then your body responds accordingly and your health will deteriorate. However, if you simply use the mind-body connection to change your mindset from seeing things as a threat to a challenge, then you enhance your health!

2. Emotions are only energy in motion. Instead of thinking of your emotions as a hindrance, consider them the currency required for the motivation to change. Unresolved feelings don’t atrophy or disappear – their dammed-up energies accumulate. Like an untreated health condition, if your emotions are allowed to fester inwardly, they will eventually cause physical conditions and behavioural issues.

3. Both negative and positive emotions left unresolved will deplete your body’s immune system. Acknowledge your feelings and learn how to manage them effectively. Managing emotions leads to balance in the body, a centred mind, and a spiritual connection. Remember, if there are no peaks or valleys, you’re not really living.

Do you find yourself entrenched in negative thought patterns? Do you think some of your health concerns might be related to your outlook on life? Let’s discuss and see if we can uncover the triggers behind your health issues and develop strategies to overcome them together. Contact us at Forces of Nature and we’ll start working on bringing you back to your best.

Call or email us at 416-481-0222 or Info@ForcesofNature.ca.

To your best health!
The Team at Forces of Nature Wellness Clinic – Naturopathic Doctors, Chiropractor, Osteopath, RMT’s, Registered Dietitian, Acupuncturist/TCMP, Craniosacral Therapist, Psychotherapist

Mind-Body Research:

https://www.nejm.org/doi/10.1056/NEJMp1504023

https://www.ncbi.nlm.nih.gov/pubmed/26164587

https://www.ncbi.nlm.nih.gov/pubmed/12883106

https://www.researchgate.net/publication/316737540_Stomaching_rejection_Self-compassion_and_self-esteem_moderate_the_impact_of_daily_social_rejection_on_restrictive_eating_behaviours_among_college_women

https://www.researchgate.net/publication/324225709_A_qualitative_analysis_of_the_role_of_emotions_in_different_patterns_of_long-term_weight_loss

Sedentary is the New Smoking

picture of legs moving to prevent sedentary lifestyle

The Hazards of a Sedentary Lifestyle

On average, how many hours per day do you spend being sedentary, just sitting, uninterrupted? One hour? Two hours? Three…or more?

Our ancient ancestors spent much of their time on the move, hunting and gathering to serve their basic needs for food, clothing and shelter and to avoid predators. The balance between movement and being sedentary has shifted dramatically over time, most notably since the technological revolution.

Unlike our ancestors, we no longer need to hunt for food and search for water. Instead, we are now on a quest for time, as hours fly by while we’re hunched over a keyboard. In an average day, most of us are likely sitting more than we are moving and consuming more calories than we are burning. Many of us regularly put in eight-hour workdays seated at a desk – sometimes even ten and twelve hour days. We then go home and unwind on the couch, binge-watching our favourite shows. The hours of not moving begin to add up.

Maybe we make a little time to fit in some exercise two or three times per week; however, with more conveniences at our fingertips, less movement is required in a day and we can do a lot more while moving a lot less. The longer we sit, the more our bodies begin to feel tight, tired and sore and the more cardiovascular fitness we lose. It’s clear that too much sitting isn’t good for us. But did you know that it can also lead to significantly reduced mortality, similar to the effects of smoking?

Sitting and Premature Death

That’s right; too much sitting can kill you! In fact, some are saying that “sitting is the new smoking” because its impact is so significant. According to recent research from the Journal of the American Heart Association, prolonged sitting increases your risk of similar diseases as smoking, such as heart disease, lung cancer, and diabetes. It also increases premature death by about 50 per cent! Even more surprising, too much sitting increases your risk for an early death regardless of your fitness level or other lifestyle habits. So even if you do make it to the gym a few times per week and make healthy dietary choices, a sedentary lifestyle or excessive sitting at work still predisposes you do die younger.

But sitting isn’t just bad for your heart or metabolism; it is also bad for your brain! Researchers at the University of California have discovered a connection between sedentary behaviour and thinning regions in the brain that are critical to new memory formation.

So, what if your job requires you to be at a desk, all day, every day? Are you supposed to quit? Well, of course, that’s not practical. However, there are a few simple things you can do to ensure that you keep your body regularly moving for a longer, healthier life.

Tips to be Less Sedentary & Live Longer

1. Squeeze in Exercise Whenever Possible

Bottom line, the more frequently you work out, the more you reduce your risk of premature death. Adults should get at least 150 minutes of moderate physical activity per week. While exercising 10 minutes or more at a time is ideal, shorter but frequent micro-bursts of exercise, like taking the stairs, can also be an excellent way to keep active.

2. Opt for Less Convenience

We live in a world of many technological conveniences, we deem them necessary and in some cases to our detriment. Turn back time and reverse your biological clock by opting for “less convenient” choices in your day. Walk over and have a conversation with your colleague instead of sending an email or making a phone call. Take the stairs instead of the elevator. Bike to work instead of driving. Changing your daily activities can make a significant impact!

3. Make a Point of Moving Every 30 Minutes

Research shows that people who sit for less than 30 minutes at a time have the lowest risk of early death. Meetings and deadlines don’t always offer the freedom to move, but ideally, you don’t want to be sitting for any longer than three hours at a stretch. Setting a timer on your phone can be a helpful reminder to take regular movement breaks. Do a few stretches next to your desk, do some jumping jacks, knees-up or push-ups. You’ll be more productive for taking that short break and get more circulation and nutrients to your brain.

4. Use a Fitness Tracker

Fitness trackers are an effective way to ensure you’re getting enough activity in your day. As health and fitness wearables grow in popularity, there is an increasing number of options available for every budget and lifestyle. Personally, I love my Fitbit. There are also a wide variety of exercise apps out there to track your progress and monitor your success with motivational milestones to keep you moving. MyFitnessPal is my favourite app to track exercise and calorie intake. I don’t obsess over it, but I do find it helpful to keep me honest with what I’m eating and how much I’m moving.

5. Try a Stand-up Desk

As awareness grows about the health concerns associated with chronic and prolonged sitting, more companies have already begun re-examining ways they can improve employee wellness. In some environments, adjustable desks are offered to provide workers with opportunities to stand instead of sitting if they so choose. There are even treadmill desks so you can walk while you work. If a standing desk is not an option for you, try moving your laptop to a tall counter or table as a means to squeeze in more standing.

6. Move Before, During and After Work

Get up a little earlier to squeeze in some exercise, even if it’s only 15 minutes, before work. Take a walk on your break or at lunch. Go for a swim, bike ride, run or walk in the evening. Spreading exercise throughout your day helps break up the long bouts of sedentary behaviour.

7. Turn off the TV, Get Off your Tablet or PC and Put Down Your Phone

All of these devices are intended to be addictive. Imposing a time limit and sticking to it can help you avoid being sucked into wasting hours on these devices that could be spent moving.

8. Do Some Housework, Yard Work or Gardening

All of these activities involve movement and are far more productive than binge-watching the latest show.

Do you spend excessive amounts of time sitting? Do you experience any health problems that you think could be related to a sedentary lifestyle such as weight gain, back pain, insomnia or high blood pressure? Let’s chat and get to the root of your health issues. Book an appointment with us and together we will find ways to improve your overall health and well-being so that you can live your life to its fullest and longest.

Call or email us at 416-481-0222 or Maria@ForcesofNature.ca or book online here.

To your best health!

The Team at Forces of Nature Wellness Clinic

References

http://jaha.ahajournals.org/content/7/6/e007678
https://www.sciencedaily.com/releases/2018/04/180412141014.htm
http://annals.org/aim/article-abstract/2653704/patterns-sedentary-behavior-mortality-u-s-middle-aged-older-adults

Defusing Depression

depression pic of bench with the words feeling depressed

Defusing Depression

By Dr. Pamela Frank, BSc(Hons), ND

Do you or have you ever suffered from depression? If so, you’re not alone. The World Health Organization (WHO) estimates that 350 million people suffer from depression worldwide and that it is a leading cause of disability. Fifteen percent of adults will experience depression at least once in their lifetime.

Depression knows no bounds. It can impact anyone at any point in their life, regardless of age, gender, medical history, or socioeconomic status. This is evidenced by the recent very high profile suicides of designer Kate Spade and chef Anthony Bourdain. While depression may seem like an invisible condition, there are warning signs to look for.

What is Depression?

How can you tell if you or someone you know might be experiencing a major depressive episode? A major depressive episode is defined as a depressed mood lasting at least two weeks or more. Life seems filled with darkness, heaviness or hopelessness, and there is a loss of interest or pleasure in almost all activities. Depression also comes with other symptoms that can interfere with your work, school or social life.

What are the signs or symptoms of depression?

The signs and symptoms of depression include:

  • Sleep issues. You may be either sleeping too much or having difficulty falling asleep
  • Fatigue. Low energy or feeling fatigued almost every day for no reason
  • Indecision, lack of focus or concentration. Inability to focus, make decisions or think clearly.
  • Moving slower than usual or making unintentional motions to a degree that is noticeable by others
  • Changes in weight and appetite, with an increase or decrease of more than five percent of your body weight a month
  • Recurring thoughts about death or suicide, a suicide attempt, or a specific plan in place for suicide

If you are or someone you know is experiencing these symptoms, it’s important to start a conversation right away, get professional help to identify the cause, and find some appropriate solutions.

What Causes Depression?

What makes depression so puzzling is that there is no one single cause. Hormones, brain chemistry, hypothyroidism, family genetics, life experiences and physical health are all possible contributing factors that can trigger a depressive episode. While some types of depression can be attributed to conditions such as Seasonal Affective Disorder (winter or early spring due to lack of sunshine over the winter) or postpartum depression (after giving birth), for many the source might not be so obvious.

Unfortunately, in this situation, doctors prefer to medicate rather than investigate, prescribing antidepressants instead of exploring the cause of the condition or offering counselling. Antidepressants have their time and place, but with a myriad of possible side-effects, they are not always an appealing or effective option for everyone. Also, a lifetime prescription to antidepressants is only a Band-Aid solution that doesn’t really address the underlying problem.

Research shows that high levels of C-reactive protein (CRP), a marker of inflammatory disease, have been documented in subjects with depression. In fact, results from a national health and nutrition examination survey showed that subjects with depressive symptoms had CRP levels that were 46 percent higher than those of non-depressed subjects. Research has illustrated a connection between inflammation in the brain from IgG food sensitivities and depression. Additional studies also suggest that subjects with a depressed mood have low levels of fractional exhaled nitric oxide (FeNO), which is an indication of airway inflammation.

Over time, depression can also lead to significantly more inflammation in the brain. Inflammation is our body’s response to injury or illness, and when left untreated, it can cause chronic illnesses like heart disease and potentially even neurodegenerative diseases such as Alzheimer’s and Parkinson’s. So not only is identifying the cause of depression early on important for your mental health; it’s also important for your long-term physical health!

This is why visiting a naturopathic doctor can be so crucial. Not only is depression a serious condition, not to be taken lightly, but there are so many possible influences, that it requires a proper 360-degree assessment to determine what might be the cause. The first thing you need to ask yourself is “Why am I feeling depressed?”, we can help pinpoint the underlying cause.

5 Ways to Treat Depression

For those with mild to moderate depression, there are a variety of natural options that can help fight the blues effectively, without pharmaceuticals.

Sunshine & Exercise

It may sound trite to suggest a little fresh air and exercise; however, you can never underestimate the value of a brisk walk in the sunshine. Activity pumps up serotonin, dopamine and endorphins, which are our feel-good, happy brain chemicals. Go for a run to experience a true natural high. Running has been shown to increase a brain chemical called Anandamide. The word is derived from a Sanskrit word, Ananda, which means joy or bliss. It works to lift your mood by binding to the same receptors as THC from marijuana.

Don’t forget, the sun doesn’t just light up the sky. It can also lighten up your mood with its feel-good rays that help your body produce vitamin D. Invest in a therapeutic light box for those cloudy days and winter months.

Create a Regular Bedtime Routine

Depression and sleep issues are intimately connected. For those who have trouble falling asleep, a nighttime routine can help ease you into a more restful slumber.

Set a regular bedtime and unplug from all devices at least two hours beforehand. Use that digital downtime time to take a bath, read a book, listen to music, meditate or unwind in any other low key way. By eliminating sources of constant stimulation and slowing down your evening habits, you will be working with your natural body rhythm and foster a better mental environment for sleep. If you’ve been dealing with insomnia for a while, melatonin is a helpful natural supplement to reset your internal clock. This supplement may not be appropriate for everyone, it should never be taken with sleep medications and in some patients, it has shown a slight increase in depressive symptoms.

Keep yourself on a consistent schedule by setting your alarm to go off after 8 hours. Try to resist the urge to nap during the day as it can disrupt your nighttime sleep.

Natural Supplements

Serotonin is a vital brain chemical called a neurotransmitter. It regulates our mood, behaviour, libido, sleep, and memory. Keep your serotonin levels elevated by getting your fill of healthy omega-3 fatty acids ─ the kind you find in fish, walnuts, chia seeds, flax seeds, and more.

Cut down on coffee, which can reduce serotonin levels. Instead, try green tea which has L-theanine, an amino acid that has a calming and relaxing effect. L-Theanine boosts neurotransmitters and helps to alleviate stress and anxiety. It can create a calm alertness though, so green tea and L-theanine are best consumed early in the day.

Rhodiola rosea and St. John’s wort are other natural supplements that many individuals have had success with for treating depression. That said, St. John’s wort may interfere with birth control or other medications and should NEVER be taken with antidepressants. This is why it is always important to get professional guidance on which supplements and what dose might work best for you.

Get Your Hormones Balanced

Our hormones have an impact on our physical body, our brain and our mood. They can be the reason behind depression, anxiety, chronic fatigue, weight gain, and more. Think of your adrenal, sex and thyroid hormones as Jenga blocks. When certain blocks that work together and support each other become imbalanced, it can send our whole life tumbling out of control. The longer you take to correct the imbalance, the more difficult it can be to heal. Getting your hormones tested is an easy and effective way to assess any issues so that you can effectively identify what your options are to get back into balance.

Talk to someone

While you may feel vulnerable or uncomfortable at first, opening up to friends and family may be the relief you need to get through dark times without feeling so alone. Social support is critical when you are feeling depressed. If you don’t feel comfortable sharing your burdens with the people you know, then seek professional counselling, whether a therapist, life coach or trusted doctor. We are all here to help, not to judge and we can offer you a fresh, new perspective on things.

If you think you are dealing with depression or can’t shake the blues, we invite you to reach out to us at Forces of Nature. Please feel free to book an appointment or a free 15-minute consultation with us by calling 416-481-0222 or emailing Maria@ForcesofNature.ca. You don’t have to battle depression alone. We can help you get your life back!

The Team at Forces of Nature Wellness Clinic

References:

https://www.thelancet.com/pdfs/journals/lanpsy/PIIS2215-0366(18)30087-7.pdf

http://www.psychiatrist.com/JCP/article/Pages/2016/v77n12/v77n1221.aspx

http://ndnr.com/mindbody/case-study-herbal-treatment-of-depression/

https://www.sciencedirect.com/science/article/pii/S0005791617300629#sec4

Tips for Staying Young

older woman staying young after 50

Staying Young: Healthy Aging Over 50

By Dr. Pamela Frank, BSc(Hons), ND

One of the common myths about aging is that you just have to accept the symptoms of ageing: weight gain, poor sleep, cognitive decline, hot flashes, wrinkles and thinning hair.  Here are my best tips for healthy aging, slowing or reversing these symptoms and staying young at any age:

Weight Gain

What you could eat and get away with before you hit 50 and what you can eat and get away with after 50 is going to be different. Why? Your body’s ability to tolerate foods that increase blood sugar and require insulin decreases when estrogen goes down at menopause. What does that mean? You need to decrease your intake of carbs and sugar after 50 to prevent or stop weight gain. I recommend no more than 60-80 grams of carbs per day, preferably from fruit and vegetables and low glycemic index whole grains. Stay active. Your metabolism slows down as you get older, making it that much more important to stay physically active and keep burning those extra calories. If you find that aching joints are slowing you down, seeing a chiropractor, naturopathic doctor or osteopath may help.

Bone Density

Maintaining regular exercise after 50 is important for maintaining bone density. The single best way to get all the nutrients you need to maintain healthy bones and teeth is to consume bone broth with a handful of spinach every day. Bone broth is literally bones of any type that are cooked for 6-8 hours with a tablespoon of apple cider vinegar. The liquid is full of all of the minerals for healthy bones as well as the necessary ingredients to make collagen, another major constituent of bones. Our registered dietitian can help you create a meal plan to optimize bone health.

Hot Flashes/Night Sweats

Hot flashes are a signal of inflammation from your body. The best way to reduce those signals is to identify your triggers and make an effort to limit or avoid them. For many women sugar, stress, caffeine, lack of sleep and dairy products are hot flash triggers. Start by avoiding these and see if it helps and try journaling the frequency of hot flashes, time of day, feelings at the time and foods that are associated with your hot flashes to see what your specific triggers are. If stress is a trigger, seeing a psychotherapist to brainstorm stress-busting strategies may help. Acupuncture has been shown in research to help reduce the frequency and severity of hot flashes in menopausal women.

Cognitive Decline

Staying young by maintaining your brain health is as important if not more important than maintaining physical health. Hormone balance and low levels of inflammation are important to maintaining cognitive function. Your adrenal glands become increasingly important as you age. They help you maintain a certain level of hormonal health by producing hormones like cortisol, DHEAs and testosterone. The latter two are building blocks to build estrogen so that even post-menopause you can still maintain a healthy post-menopause estrogen level. Reducing intake of inflammatory foods like sugar, dairy and gluten can also help keep your brain healthy as well as your gut.  Increasing your Omega 3 fatty acids, B vitamins and magnesium can keep your brain running smoothly too.

Thinning Hair or Hair Loss

Adrenal gland health helps to maintain a healthy, full head of hair. If you see more hair falling when you are under stress, that may be a sign that your adrenal glands need supporting. These vital organs sit on top of your kidneys and help you deal with stress, help manage your blood sugar and blood pressure, help to balance hormones and reduce inflammation. They need substantial amounts of vitamin C, B5, B6, Magnesium and Zinc to function at their best. Targeting these specific vitamins and minerals often help with hair, but also stress, energy, and hormone balance. Extensive blood work can help identify the specific cause of your hair loss. Our ND’s can assist you with getting the right blood work done and ensuring that your levels are optimal for hair growth.

Skin Health

My two best “staying young” tips for your skin are: avoid sugar and eat bone broth. Sugar increases the need for insulin which promotes inflammation. Inflammation contributes to ageing and redness of your skin. Bone broth contains multiple vitamins, minerals and gelatin, all of which help your body make collagen, the support structure or scaffolding for your skin.  Vitamin C, and the amino acids lysine and proline are the other necessary constituents to make healthy collagen. Collagen also helps to keep your joints healthy.  You can take collagen supplements, but personally, I prefer the all-around nourishment of bone broth.

Poor Sleep

Maintaining strict sleep hygiene becomes ultra-important after 50. Good sleep helps us with staying young physically and mentally.  Any little thing that wasn’t a problem before 50 can disrupt sleep after 50. For optimal sleep, shut down any screen time by 8 p.m., make sure you are getting enough physical activity but do it early in the day, use blackout curtains in your bedroom, avoid sweets and alcohol in the evening, engage in relaxing activities in the evening, aim to be in bed by 10 p.m. and cut yourself off caffeine after noon. If stress is keeping you awake, talking it over with a psychotherapist may help.

Inflammation: The Root Cause of Pain

picture of hands with inflammation

How to Treat Inflammation Naturally

What are Signs of Inflammation?

When you sustain an injury you may notice that the area is swollen, painful, red and feels hot to the touch. These are all common signs of inflammation that you may experience on a superficial level. Chronic inflammation can also occur in our bodies and can present itself in other ways. When inflammation triggers sensory nerve endings, it can result in pain. Symptoms such as fatigue, rashes, digestion problems, allergies, asthma, and chest, abdominal and joint pain can also be signs of inflammation.

What is Inflammation?

Inflammation is a natural immune system function. It’s a reaction to infection or injury that triggers a slew of chemical messages to your immune system to prompt healing and repair. It’s a word most of us associate with pain, discomfort and poor health — yet its ultimate purpose is actually to help us get better. Without inflammation, injuries wouldn’t heal and infections could become deadly.

When the body is injured, the swelling and pain of inflammation is a signal to your immune system to send white blood cells so the healing process may begin. Unfortunately, when inflammation becomes chronic, it can trigger numerous other health problems in your body including cancers, depression, asthma and heart disease. In fact, some say inflammation is the “new cholesterol” due to its direct link to heart disease.

In some cases, inflammation occurs when the immune system revolts against us and attacks our own bodies as in autoimmune diseases. Autoimmune diseases include rheumatoid arthritis, type 1 diabetes, IBD, and Hashimoto’s thyroiditis among dozens of others. There are over 80 different autoimmune diseases.

Top Tips to Reduce Inflammation

Which Foods Cause Inflammation?

First, let’s take a quick look at inflammatory foods that you want to limit or avoid. You probably already know all the usual suspects.

  1. Sugar and artificial sweeteners – A 2018 study in children found that a 46% decrease in sugar intake, significantly reduced proinflammatory markers and increased the levels of anti-inflammatory markers.
  2. Fried foods – A 2016 study on deep-fried oil consumption, revealed that intake of deep-fried canola oil could impair metabolism of triglycerides, destroy the gut wall structure and unbalance healthy gut bacteria. All of which could contribute to inflammation.
  3. Grains – Wheat and other cereal grains contain anti-nutrients like gluten that may contribute to inflammation by increasing intestinal permeability and initiating a pro-inflammatory immune response.
  4. Dairy – Proteins in milk and dairy products can trigger an immune reaction that contributes to inflammation. Research on milk containing a protein known as A1 beta-casein significantly increases gastrointestinal transit time, production of dipeptidyl peptidase-4 and the inflammatory marker myeloperoxidase compared with milk containing A2 beta-casein. Cows here in Canada tend to produce more of the A1 beta-casein protein, therefore dairy products here tend to be more pro-inflammatory.
  5. Alcohol – A 2015 study showed that alcohol-induced changes to the gastrointestinal tract microbiome and metabolic function may contribute to the well-established link between alcohol-induced oxidative stress, intestinal hyperpermeability (leaky gut), and the subsequent development of alcoholic liver disease (ALD), as well as other diseases.

What are Anti-inflammatory Foods?

Wondering what those anti-inflammatory foods are? The good news is they are delicious and come with multiple health benefits.

Raw, Organic Fruits & Veggies

Organic foods are a great place to start when looking to adhere to a more anti-inflammatory diet. Grown in mineral-dense soil, organic foods tend have a higher vitamin and mineral content.

In order to keep those vitamin and mineral levels high, it’s also helpful to eat raw or lightly cooked fruits and veggies. Cooking can deplete minerals, which is why it’s important to take every opportunity you can to get eat fresh and raw so you get to enjoy the full nutritional benefits. For example, Vitamin K is found in dark leafy greens like kale and spinach and is excellent for reducing inflammation.

Add in lots of Alkaline Foods

In addition to fruits and vegetables, nuts and legumes are also alkaline foods that can help balance your pH and reduce acidity. While being mindful of your body’s pH, you might be wonder about the impact of acidic foods, like tomatoes or citrus, and how they affect inflammation. Surprisingly these foods don’t create acidity in the body. Although they are acidic in nature, that acidity is quickly neutralized by buffers in the small intestine when they exit the stomach. Therefore, they may actually help to restore your pH balance. Even apple cider vinegar is alkaline-forming (however, other vinegars are not).

Fish & Plant Proteins

Believe it or not, most high protein animal foods, like meat, can actually be acid forming. In this case, plant proteins, such as nuts and beans, are great alternatives to reduce acidity and inflammation.

Need your meat? Then eat more fish. Fish oils, as well as other foods rich in healthy fats like omega 3, are proven to have a variety of health benefits, including significant anti-inflammatory effects.

Fish is also a great source of Vitamin D. Vitamin D deficiency has been associated with a wide range of inflammatory conditions.

Antioxidant-Rich Foods: Natural Anti-inflammatories

Those susceptible to chronic inflammation may also benefit from supplementing their diets with food sources that contain bioactive molecules. For example, curcumin is a compound found in turmeric root. It is a powerful antioxidant. Curcumin’s ability to reduce brain inflammation has been shown to be beneficial in both Alzheimer’s disease and major depression. Curcumin has been shown to not only prevent memory problems from worsening, but also to improve them.

Complement your curry with a little watercress salad on the side, including pears, dill weed, onion and chives – all sources of the antioxidant known as isorhamnetin.

Add a little red wine and some berries for dessert, which are rich in resveratrol, and you’ve got yourself an anti-inflammatory party. Resveratrol is an antioxidant produced by certain plants in response to injury or when under attack by bacteria or fungi. This is what makes dark-coloured grapes and berries such excellent health boosters for your body.

And of course, you can’t forget the dark chocolate! The flavonoids found in cacao are extremely potent antioxidants and anti-inflammatory agents, which are great for your brain and your heart. New research also shows that consuming dark chocolate with a high concentration of cacao (minimum 70% with 30% organic cane sugar) has a positive effect on stress levels and inflammation, while also improving your memory, immunity and mood. You read that right – chocolate really is good for you (but make sure its good quality and that you are not over doing it).

How to Reduce Inflammation: Going Beyond Diet

While diet definitely plays a role, stress is also a major contributor to inflammation in the body. Stress can be triggered by lack of sleep, lifestyle changes, or any other number of factors. Getting a good night’s rest and making time to meditate or practice other stress-reducing activities, like yoga or Tai chi, are also very effective ways to promote good health and reduce inflammation. Psychotherapy can help you formulate a plan to reduce stress, improve your lifestyle and your relationships.

All it takes is a few conscious decisions about your diet and lifestyle and you are on your way to a healthier you.

Herbs for Inflammation

  1. Curcumin – Research has shown curcumin to be a molecule that is capable of interacting with numerous targets that are involved in inflammation. Clinical trials indicate that curcumin may have potential as a therapeutic agent in diseases such as inflammatory bowel disease, pancreatitis, arthritis, and chronic anterior uveitis, as well as certain types of cancer.
  2. Boswellia -Boswellia is also known as Frankinsence. It is an important traditional medicine plant that possesses several pharmacological properties. It has anti-inflammatory, antimicrobial, and antitumour effects.
  3. Pedalium murex – This Ayurvedic herb, native to South India, Mexico and parts of Africa, is used as an anti-inflammatory, and helps treat many diseases including asthma, gastric ulcer, heart disease and urinary tract disorders.

Chiropractic and Inflammation

In a 2010 study on the effects of chiropractic on markers of inflammation in sufferers of chronic low back pain, 9 chiropractic lower back manipulations caused the mediators of inflammation to present a normalization response in individuals suffering from chronic low back pain.

Massage Therapy and Inflammation

In a 2018 review article, the most powerful techniques for reducing inflammation after exertion were massage and cold exposure. Massage therapy also proved to be the most effective method for reducing delayed onset muscle soreness after exercise and perceived fatigue.

Acupuncture and Inflammation

A 2018 study on rats showed that acupuncture reduced inflammation by down-regulating the levels of the inflammatory markers IL-1 β, IL-6 and IL-8, and in regulating cerebral SIRT1/NF-κB signaling. Numerous studies have demonstrated the benefits of acupuncture for reducing pain in inflammatory conditions like arthritis and back pain.

Osteopathic Manipulative Therapy and Inflammation

Fibroblasts are the main fascial cells that respond to different types of strain by secreting anti-inflammatory chemicals and growth factors, thus improving wound healing and muscle repair processes. Osteopathic manual practitioners, use myofascial release therapy and other osteopathic manipulative therapies to stimulate fibroblasts to reduce inflammation and improve wound healing, muscle repair and regeneration.

Are you dealing with chronic health issues triggered by inflammation? Do you still have more questions about how you can make greater changes towards a pain-free life? Do you want a customized approach to managing inflammation and preventing disease? Please feel free to contact us and we can find your best solutions together. Call or email us at 416-481-0222 or Maria@ForcesofNature.ca

To your best health!

The Team at Forces of Nature Wellness Clinic – Chiropractor, Naturopathic Doctors, Acupuncturist/TCM, Psychotherapist, Registered Dietitian, Massage Therapist/RMT, Craniosacral Therapist, Osteopath

References:

https://www.sciencedaily.com/releases/2012/02/120223103920.htm

https://www.sciencedaily.com/releases/2006/04/060404085719.htm

https://www.sciencedaily.com/releases/2018/04/180424133628.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836295/

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https://www.ncbi.nlm.nih.gov/pubmed/12148098

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4036413/

https://www.sciencedirect.com/science/article/pii/S1064748117305110?via%3Dihub#bib0015

Sawani A, Farhangi M, N CA, Maul TM, Parthasarathy S, Smallwood J, Wei JL. Limiting Dietary Sugar Improves Pediatric Sinonasal Symptoms and Reduces Inflammation. J Med Food. 2018 May 31. doi: 10.1089/jmf.2017.0126. [Epub ahead of print] https://www.ncbi.nlm.nih.gov/pubmed/29851540

Zhou Z, Wang Y, Jiang Y, Diao Y, Strappe P, Prenzler P, Ayton J, Blanchard C. Deep-fried oil consumption in rats impairs glycerolipid metabolism, gut histology and microbiota structure. Lipids Health Dis. 2016 Apr 28;15:86. doi: 10.1186/s12944-016-0252-1. https://www.ncbi.nlm.nih.gov/pubmed/27121709

de Punder K, Pruimboom L. The dietary intake of wheat and other cereal grains and their role in inflammation. Nutrients. 2013 Mar 12;5(3):771-87. doi: 10.3390/nu5030771. https://www.ncbi.nlm.nih.gov/pubmed/23482055

Pal S, Woodford K, Kukuljan S, Ho S. Milk Intolerance, Beta-Casein and Lactose. Nutrients. 2015 Aug 31;7(9):7285-97. doi: 10.3390/nu7095339. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3476926/

Engen PA, Green SJ, Voigt RM, Forsyth CB, Keshavarzian A. The Gastrointestinal Microbiome: Alcohol Effects on the Composition of Intestinal Microbiota. Alcohol Res. 2015;37(2):223-36. https://www.ncbi.nlm.nih.gov/pubmed/26695747

Schwalfenberg GK. The alkaline diet: is there evidence that an alkaline pH diet benefits health? J Environ Public Health. 2012;2012:727630. doi: 10.1155/2012/727630. Epub 2011 Oct 12. https://www.ncbi.nlm.nih.gov/pubmed/22013455

Devanesan AA, Zipora T, G Smilin BA, Deviram G, Thilagar S. Phytochemical and pharmacological status of indigenous medicinal plant Pedalium murex L.-A review. Biomed Pharmacother. 2018 Jul;103:1456-1463. doi: 10.1016/j.biopha.2018.04.177. Epub 2018 May 7. https://www.ncbi.nlm.nih.gov/pubmed/29864930

Jurenka JS. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 2009 Jun;14(2):141-53. https://www.ncbi.nlm.nih.gov/pubmed/19594223

Beghelli D, Isani G, Roncada P, Andreani G, Bistoni O, Bertocchi M, Lupidi G, Alunno A. Antioxidant and Ex Vivo Immune System Regulatory Properties of Boswellia serrata Extracts. Oxid Med Cell Longev. 2017;2017:7468064. doi: 10.1155/2017/7468064. Epub 2017 Mar 13. https://www.ncbi.nlm.nih.gov/pubmed/28386311

Roy RA, Boucher JP, Comtois AS. Inflammatory response following a short-term course of chiropractic treatment in subjects with and without chronic low back pain. J Chiropr Med. 2010 Sep;9(3):107-14. doi: 10.1016/j.jcm.2010.06.002. https://www.ncbi.nlm.nih.gov/pubmed/22027032

Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Front Physiol. 2018 Apr 26;9:403. doi: 10.3389/fphys.2018.00403. ECollection 2018. https://www.ncbi.nlm.nih.gov/pubmed/29755363

Rosenkranz MA, Davidson RJ, Maccoon DG, Sheridan JF, Kalin NH, Lutz A. A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation. Brain Behav Immun. 2013 Jan;27(1):174-84. doi: 10.1016/j.bbi.2012.10.013. Epub 2012 Oct 22. https://www.ncbi.nlm.nih.gov/pubmed/23092711

Electromagnetic Hypersensitivity: Fact or Fiction

sunset pic with the symptoms of electromagnetic hypersensitivity or EHS

Can Your WiFi Really Make You Sick?

Understanding the effects of Electromagnetic Radiation (EMR) and Radiofrequency Radiation (RF) on Your Health

Our health is directly affected by a variety of things we cannot see but we know to exist. We don’t see the air, but oxygen is essential to human life. We cannot see UV rays, but we can certainly feel their effects when we get a sunburn. While we cannot see electromagnetic radiation (EMR) or electromagnetic fields (EMF), a growing number of people are reporting symptoms that appear to be caused by electrical hypersensitivity (EHS). Much like how pollen doesn’t cause everyone to have allergy symptoms, EMR doesn’t cause everyone to have EHS. And like how some individuals will have intense seasonal allergies while others won’t, some will have severe EHS symptoms, while others won’t. Data suggests that about 3% of the population are sensitive to EMR. What makes these people more sensitive to EMR? That’s a good question.

Over the last 20 years, physicians with the American Academy of Environmental Medicine have been seeing patients whose symptoms appeared to be triggered by “dirty electricity”. The term dirty electricity refers to the electromagnetic energy flowing along a conductor that deviates from a pure 50/60 Hertz sine wave and has both harmonic and transient properties. It is more correctly termed high-frequency voltage transients (HFVT). Electromagnetic radiation may come from power lines, televisions, computers, and other electrical devices. The health impact of dirty electricity was first discovered in the 1950’s. In rural areas, the behaviour and feeding patterns of animals were negatively affected by stray voltage caused by poor grounding and lack of utility infrastructure.

Electromagnetic Hypersensitivity Symptoms

Humans suffering from EHS might experience symptoms such as headaches, dizziness, chronic fatigue, depression, memory loss and confusion.
Now, more than ever, we are living in a world of luxuries that depend heavily on electricity and have the potential to generate electrical pollutants. We have phones in our pockets, microwaves in our kitchens, and satellite systems in our cars. As science attempts to keep up with the exponential increase in the use of technology, we are only beginning to comprehend the effects that RF waves may have on our health.

What is Radiofrequency Radiation?

The electromagnetic wave spectrum is comprised of two parts: ionizing radiation and non-ionizing radiation. Ionizing radiation includes X-rays and ultraviolet rays, whereas non-ionizing radiation includes radiofrequency (RF), visible light and microwaves. Radiofrequency radiation is the transfer of energy by radio waves. RF EMR is non-ionising radiation, meaning that it has insufficient energy to break chemical bonds or remove electrons (ionisation). RF EMR lies in the frequency range between 3 kilohertz (kHz) to 300 gigahertz (Ghz). For years we have focused on the negative impact of ionizing radiation, but now we are starting to understand that there may be a negative impact from non-ionizing radiation or radiofrequency.

Radiofrequency waves are what allow you to borrow your neighbour’s WiFi while you’re waiting for the service guy to come. Without the need for wires, RF has the power to pass through walls and go just about anywhere, that includes inside our body. In this digital age, many items that we rely upon can be a source of radiofrequency radiation. Our cell phones might seem obvious, but what about our Smart Meters, our children’s gaming systems, the baby monitor and cordless phones? They all use wireless communication, surrounding us in a constant invisible fog of electrosmog.

What is Electrosmog?

According to NASA: “As you sit watching TV, not only are there visible light waves from the TV striking your eyes, but also radio waves, transmitting from a nearby station, and microwaves carrying cellphone calls and text messages, and waves from your neighbor’s WiFi, and GPS units in the cars driving by. There is a chaos of waves from all across the spectrum passing through your room right now.”

As a society, we are pressured to keep up or fall behind. Have you ever passed the Apple store the day a new iPhone hits the market? So many of us are willing to stand in lengthy lines, just to be early adopters of the latest technology. Our priorities are placed on technology as a way to make our lives better. And no doubt, it does in some ways. However, most of us don’t consider how our attachment to technology also impacts our health by inundating our bodies with a constant barrage of radio frequencies.

Is Electromagnetic Hypersensitivity Real?

While EMR and RF radiation is considered biologically safe according to safety data provided by Health Canada and other organizations, the reality is that the level of our constant low-grade exposure is not reflected in their guidelines.

Some scientists have been researching the impacts of electrosmog on our bodies long before our world became so highly digitized. In 1987, one study proved that exposure to electrosmog (at levels considerably lower than those observed in urban areas today) created changes in human brain waves and behaviour. Further to that, EMR may also affect our mitochondria. These are our cellular energy factories. They are fundamental to every energy-dependent process in our body, including the function of our nervous system. As a result, EMR-induced disruption of our mitochondria may effectively bolster neurodegenerative diseases like Alzheimer’s and Parkinson’s. As well EMR may be playing a part in other diseases and health issues where mitochondrial dysfunction is implicated. These include psychiatric disorders, autoimmune diseases, headaches and migraines, chronic fatigue syndrome, fibromyalgia, stroke, diabetes, heart disease, reproductive disorders… the list goes on and on!

So, the question needs asking: If EMR and RF are already having an impact on our health, what are the long-term effects for our children raised in a world choked by electrosmog? Only time will tell.

How to Minimize Your EMR & RF Exposure

While more data is required, the science that’s already in, warrants taking precautionary measures in minimizing EMR exposure, particularly if you are suffering from EHS symptoms.

5 Steps to Protect Yourself from EMF:

  1. Get rid of your cordless phones.
  2. Turn off your WiFi – Internet can be hard wired into your home to prevent WiFi exposure, as can your television “box” and any other things that are wireless and transmitting and receiving signals.
  3. Switch your cell phone to airplane mode or turn it off at night.
  4. EMR-reducing sleep sanctuary or canopies may help block EMR according to renowned doctor Dietrich Klinghardt.
  5. Finally, there is one other thing you can do for EMF protection, and that is to GET OUTSIDE! By simply spending time in nature and grounding yourself so you have direct contact with the earth, you are opening the gateway for an influx of electrons to be absorbed and distributed throughout your body. This transfer of electrons can help to neutralize oxidative stress and minimize any derangements in the electrical activities of your body. So put down your phone and spend time in nature, walking in bare feet. Ever wonder why you come back from vacation feeling so recharged?

If you believe you have symptoms that could be related to electrical hypersensitivity or any other health issues, please book an appointment to visit us at Forces of Nature. We want to help you take control of your health! Call or email us at 416-481-0222 or email Maria@ForcesofNature.ca

To your best health!
The Team at Forces of Nature Wellness Clinic
Chiropractic, Naturopathic, Osteopathic, Massage Therapy, Psychotherapy, Acupuncture/TCM/Craniosacral Therapy, Registered Dietitian

References:

https://www.aaemonline.org/EMR_rf_position.php

Leitgeb N, Schröttner J. Electrosensibility and electromagnetic hypersensitivity. Bioelectromagnetics. 2003 Sep;24(6):387-94.

Trevor G. Marshall and Trudy J. Rumann Heil Electrosmog and autoimmune disease. Immunol Res. 2017; 65(1): 129–135. Published online 2016 Jul 13. doi: 10.1007/s12026-016-8825-7 PMCID: PMC5406447 PMID: 27412293