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Gluten – what you need to know!
May 6, 2012 | 
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I’m sure that most of you have heard about gluten, or know someone who is gluten intolerant. But, what does ‘intolerant’ actually mean? Let’s start with the basics.
What is gluten?
Gluten is a protein found in grains and cereals such as wheat, barley, triticale, rye, etc. 
It provides elasticity to dough, allowing it to rise and take on its characteristic chewy, soft texture. It is also added as a thickener to many prepared foods such as imitation meats, sauces and gravies. Once you start looking for gluten – it’s everywhere!
Types gluten intolerance
1. Celiac Disease
- Celiac disease is an autoimmune condition, not an allergy or intolerance. The presence of gluten triggers the production of antibodies resulting in damage to the mucosa of the small intestine. This can result in loose stool (but not always), weight loss, fatigue and various nutrient deficiencies such as B12 and iron defeciency. Screening for celiac disease can be done through bloodwork, but can only be diagnosed with a biopsy of the small intestine.
- A new in-office/home test is now available, allowing for more convenient screening. The Biocard test can be purchased online, or at our office. During the month of May we will be offering the Biocard test at a reduced rate – $45.
- Gluten avoidance is mandatory for those with celiac disease, otherwise damage will continue to occur. Individuals with celiac disease must avoid all gluten-containing grains such as wheat, barley, rye, spelt and kamut.
2. Wheat allergy
- Wheat allergy is an IgE bound histamine reaction of the immune system.
- Unlike celiac disease, the reaction is usually only to wheat, so other grains (such as rye and barley) may be ok. Spelt and Kamut should also be avoided though as they are wheat relatives.
- Also unlike celiac diease, allergies are sometimes outgrown, so an allergic child may not become an allergic adult.
3. Wheat/Gluten Intolerance
- Symptoms of a wheat and/or gluten intolerance can vary quite a bit. Some people may experience digestive symptoms such as diarrhea, gas or constipation, but others may experience headaches, fatigue, anxiety or depression.
- Unlike celiac and wheat allergy, there is no reliable testing available to detect intolerance. The gold standard “test” is an elimination diet. By eliminating all wheat and/or gluten for a minimum of 3 weeks, intolerance can be ruled in or out based on the return of symptoms with a subsequent challenge. Often times, other foods are eliminated as well and the patient is put on a strict hypoallergenic diet. While not difficult per se, this diet does require a bit of planning and guidance, which an ND is qualified to provide.
More Information:
- Canadian Celiac Association
- http://www.celiac.com/
- About.Com – Info page on Celiac Disease/Wheat allergy
Posted in Celiac, Gluten, Gluten-Free, Naturopathic Medicine, Nutrition, Uncategorized, allergies | 
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Sun and Summer Safety.
We’ve had a few very nice days this Spring, so nice in fact that it’s got people thinking about sun safety already! While it would be nice to live in a world where everything on the shelf was safe, that is sadly not the case. I’ve had a number of people ask about sunscreen, so while I’m far from a sunscreen expert here are some things to keep in mind.
The goal of any suncreen is to block the sun’s rays (UVA and UVB) from penetrating the skin and causing a sunburn. Simple enough, right? Well, yes, but along with the active ingredient in the suncreen, you may be getting a whole lot more than you bargained for.
1. Look for a zinc based suncreen. Zinc based sunscreens sit on top of the skin and don’t penetrate that way that non-zinc based creams do. The problem is that these “other” types of sunblock may contain parabens, which are known to mimic estrogen. Examples of zinc-based sunscreens include ‘Green Beaver’, ‘California Baby’, and ‘Badger’. And, they’re available locally at Nurtured Products for Parenting, which is great.
2. Avoid ‘Retinyl Palmitate’. This Vitamin A derivative may speed the growth of some skin cancers, according to an FDA study.
3. Avoid ‘Oxybenzone’. This is another ingredient that can mimic estrogen, so best to stay away.
4. More isn’t always better. Many people reach for the highest SPF they can find, but there’s no research to support that using anything beyond SPF 50 is of benefit. Most people are fine with an SPF of 30, reapplied every 2 hours.
5. Don’t rely on sunscreen. If you’re going to be outside during the hottest part of the day, stick to shaded areas and cover up. Long sleeved clothing and hats can go a long way.
6. Don’t fear the sun. As much as we talk about sun safety, we must remember that the sun is essential to human health as we are able to make vitamin D from the sun, but only on areas of skin that aren’t covered up (by clothing or sunscreen). Avoid sunburns at all costs, but don’t avoid the sun. Experts are unclear about how much is safe; the American Medical Association has recommended 10 minutes of direct sun (without sunscreen) several times a week (AMA 2008), while the American Academy of Dermatology holds that “there is no scientifically validated, safe threshold level of UV exposure from the sun that allows for maximal vitamin D synthesis without increasing skin cancer risk” (AAD 2009).
Need more information? Have a look through the EWG’s Sunscreen Guide. It’s published every year and ranks products according to ingredients and safety.
Need a sugar fix? Thoughts on overcoming sugar addiction.
Think sugar isn’t addictive? Think again. A study conducted at Princeton University found that rats could indeed become addicted to sugar, and would display symptoms of withdrawal after a period of time without their “sugar fix”. And more concerning is that the researchers found that sugar acted as a gateway drug for the rats. What does this mean for our kids, who have more sugar in their diet than any other generation? Sugar stimulates the release of dopamine in the brain, just like other well known addictive substances such as cocaine and heroine. It really IS an addiction for some people.
But, isn’t sugar naturally found in foods? How can it be so bad for us?
Fruit contains naturally occurring fructose, which is very different than sucrose (table sugar) or even fructose added to foods during manufacturing. And, fructose from fruit (sometimes called levulose) is balanced out by the vitamins, minerals, fiber and enzymes naturally present in the fruit. When sucrose or fructose is added to foods, it’s often paired with refined white flours, colourings and flavourings. Not such a great combo. So, the two can’t really be compared.
If sugar is so bad, can I use sugar substitutes?
Artificial sweeteners are definitely out, as they still raise the threshold for sweetness which can trigger sugar cravings. And, they’re chemicals. Natural sweeteners like honey, coconut sugar and maple syrup are better, but still contain sugar. And agave nectar, which many people believe to be healthier, isn’t – it’s actually high in fructose and is heavily processed. So, while natural sweeteners are better than white table sugar, they still have the potential to cause harm. In other words, moderation is key.
Ok, I’m an addict – what do I do?
1. Start the day with a low-glycemic, protein rich breakfast. Resist the urge to have toast in the morning as high carbohydrate meals can trigger mid-morning slumps in blood sugar, resulting in the need for a “quick fix”
2. Avoid anything “white” – no white bread, rice, potatoes or crackers.
3. Protein at every meal. Protein, along with fat and fiber help to reduce the glycemic load of a meal, resulting in a more stable rise and fall of blood sugar levels.
While the above measures can help some people stave off their sugar cravings (or at least help get them under control), many others need to go cold turkey. In that case, a visit to an ND can help you formulate a plan. There are also a few key nutrients involved in blood sugar metabolism that can help. And, since dopamine receptors are involved in sugar addiction, some people need a lot of support, which an ND can provide.
Getting baby (and parents!) ready for solids – a case for baby led weaning
If you’re at all familiar with my practice, you’ll know that I’m a huge advocate of baby led weaning (BLW). For the past year I’ve been offering workshops at Nurtured Products for Parenting and Fiddleheads Kids Shop in addition to counseling patients and families in my office on the ins and out of BLW for the past several years.
My interest in BLW was piqued after we my first daughter was born, 4.5 years ago. We had such success with it that we subsequently used it to introduce food to our twins, who are now almost 2! When asked about the benefits of BLW, I tend to be a little emphatic! I think it encourages family time at the table, requires less prep and care (don’t have to worry about running out of baby food!), introduces new flavours and tastes and encourages self-control. And, a recent study echoes these sentiments – kids weaned using BLW were leaner and enjoyed a greater variety of foods than those fed traditional purees.
What is BLW?
In a nutshell, BLW is a method of introducing solids that generally doesn’t involve purees or spoon feeding. By providing developmentally appropriate foods (right size and texture), spoon feeding becomes unnecessary as baby is capable of feeding him/herself! It’s quite amazing really. That’s not to say it has to be all or nothing, but it can be a stand-alone method of introducing “real” food to babies.
What’s wrong with rice cereal and purees?
Rice cereal is suggested as a “first food” because it is fortified with iron, and breastfed babies need a reliable source of iron by 6-9 months of age as the stores of iron they’d gotten from Mom will start to run out. But, if iron is the concern, why not offer great sources of iron such as meat and fish, both of which are recommended first foods? The other concern is that white rice, in particular, isn’t very nutritionally dense. We recommend a whole-grain diet for adults, why not babies? And finally, the other concern I have with rice cereal is that I often see babies suffering from terrible constipation, especially if they’re already receiving iron fortified formula. While not advocating BLW per se, Dr. Greene has launched a “White Out” campaign which encourages whole grains (vs. white rice cereal) as a first food. It’s a start!
Purees, if made from whole foods (ie just fruits and vegetables) are healthy. But, why not introduce baby to foods that the whole family is eating? BLW is cheap and easy compared to buying/preparing jarred foods! Purees were introduced at a time when infant feeding guidelines were recommending a much earlier introduction of solids foods (ie 3 months old). We know better now, and most babies are perfectly capable of feeding themselves by approximately 6 months of age. There’s nothing special about purees, and if baby is showing signs of readiness (able to sit up, loss of tongue thrust reflex, etc) then they can feed themselves!
But what about choking?
Gill Rapley, author of the ‘Baby Led Weaning‘ book sums it up nicely:
Many parents worry about babies choking. However, there is good reason to believe that babies are at less risk of choking if they are in control of what goes into their mouth than if they are spoon fed. This is because babies are not capable of intentionally moving food to the back of their throats until after they have developed the ability to chew. And they do not develop the ability to chew until after they have developed the ability to reach out and grab things. The ability to pick up very small things develops later still. Thus, a very young baby cannot easily put himself at risk because he cannot get small pieces of food into his mouth. Spoon feeding, by contrast, encourages the baby to suck the food straight to the back of his mouth, potentially making choking more likely.
It appears that a baby’s general development keeps pace with the development of his ability to manage food in his mouth, and to digest it. A baby who is struggling to get food into his mouth is probably not quite ready to eat it. It is important to resist the temptation to ‘help’ the baby in these circumstances since his own developmental abilities are what ensure that the transition to solid foods takes place at the right pace for him, while keeping the risk of choking to a minimum.
Tipping a baby backwards or lying him down to feed him solid foods is dangerous. A baby who is handling food should always be supported in an upright position. This ensures that food that he is not yet able to swallow, or does not wish to swallow, will fall forward out of his mouth.
Getting Started with BLW
Do your research! Read sites such as www.babyledweaning.com, and pick up a copy of Gill Rapley’s ‘Baby Led Weaning’. If you think BLW is right for you and your baby, join me for a workshop at Nurtured, or schedule a BLW consult in our Dartmouth office.
Here are a couple pictures of my kids loving food!
Treating inflammation – the root of heart disease
As we learn more about how heart disease develops, we see that the usual suspects – cholesterol, diabetes and hypertension – aren’t the only factors at play. And, some research is suggesting that our attack on cholesterol may be especially unfounded, given the relative ineffectiveness of statins in most healthy adults (ie no history of heart attacks) and the myriad of side effects they come with. Inflammation is emerging as the root cause of heart disease.
How does inflammation cause heart disease?
For many years heart disease was seen as a kind of plumbing problem—that is, as merely a matter of plaque building up in the walls of blood vessels and clogging them. But it is more complicated than that. Blood vessels are nothing like pipes—they are active tissue that absorbs cholesterol from the blood, and this may result in damage to the vessel walls. In trying to heal this damage, inflammatory cells come into the vessel walls. They then release many chemicals that may cause further damage. Smoking, high blood pressure, poor diet, etc. may hasten this process. Inflammation may also contribute to the rupturing of plaque, which in turn triggers a blood clot, resulting in a heart attack or stroke.
How is inflammation measured?
There is an easy way to test for inflammation, since it can prompt the liver to produce a protein in the blood known as C-reactive protein (CRP). Elevated levels of CRP often accompany or signal an increased risk of heart attack and stroke. This may help explain why many people who get heart attacks have normal blood cholesterol levels and no other identifiable risk factors.
The link between elevated CRP levels and heart disease has been found in several studies, and there is some evidence that CRP may be a more important indicator of heart disease risk than high LDL (“bad”) cholesterol. In an eight-year study involving 27,939 women more than half of the women who eventually developed heart disease had high CRP levels even though their LDL levels were not considered high. This is such a key finding, as so much of our treatments which focus on “prevention” single out cholesterol, when in fact cholesterol may not even be a major player!
How to treat inflammation
As always, naturopathic medicine focuses on the whole person, and not just the symptoms. If inflammation is occurring in one area of the body (joints, heart, etc) it’s likely to be affecting other areas as well. Some believe that inflammation may be the root of many chronic diseases, including cancer, Alzheimer’s, etc.
1. Get plenty of good fats. I’m always talking about the benefits of omega-3-fatty acids, namely DHA and EPA. If there’s one supplement that most people can benefit from, it’s a good quality fish oil. Omega-3 fats can be found in cold water fatty fish such as salmon, mackerel, herring, sardines and tuna. Many people struggle to get the recommended 3+ servings a week though, and opt to take a supplement. If you do supplement, please make sure you take an omega-3 supplement, and not a 3-6-9 version. Most people get plenty of omega 6 and 9, and too much of these essential fats can lead to a pro-inflammatory response as the following diagram suggests.
When looking for a fish oil supplement, look for one that is molecularely distilled to remove impurities. Quality matters when it comes to fish oil – you get what you pay for. And, make sure you are getting enough – aim for a minimum of 1.5 grams of EPA/DHA per day. If you take medications such as aspirin and warfarin, you should consult with your health care practitioner first as high doses of fish oil can cause further thinning of the blood.
2. Get lots of greens! Make sure you are getting a minimum of 2.5 cups of green veggies/day – kale, spinach, boy choy, swiss chard, etc. Don’t skimp when it comes to these veggies! Also, have a look at Dr. Weil’s “Anti-Inflammatory” pyramid” – it’s a good place to start!
3. Choose grass-fed meat over grain fed meat. Grass fed meats contain higher amounts of omega-6 fatty acids, which can be pro-inflammatory. Grass fed beef is actually a good source of omega-3 fats! Local and free-range farmers are easily found at farmer’s markets in the area.
4. Avoid exposures to chemicals whenever possible. The link between chemical exposure and inflammation is based on the theory that these chemicals require a high antioxidant load to neutralize them. Don’t waste your antioxidants on chemicals!
5. See a Naturopathic Doctor. Treating inflammation is not quick fix. It requires an in-depth assessment into diet, lifestyle and risk factors.
PMS – A Naturopathic approach to this common (but not normal!) syndrome.
If you are like most women (80%) you recognize that your period is coming by the changes you feel, emotionally and physically. Premenstrual Syndrome (PMS) refers to more than 150 symptoms that occur in the 2nd half of your cycle, after ovulation. Most women report increasing symptoms in their 30′s and 40′s, which makes sense given that most women are estrogen dominant as they approach menopause. There are 4 categories of PMS:
PMS – A: Anxiety (65-75%of PMS sufferers)
- Anxiety, tension, feeling “on edge”
- Irritability, anger
- Mood swings, Insomnia, Depression
- Feeling overwhelmed
- Sensitive to Criticism
PMS – C: Cravings (30% of PMS sufferers)
- Cravings for sweets and carbohydrates
- Increased appetite
- Headaches
- Fatigue
- Heart Palpitations
PMS – D: Depression (25-35% of PMS sufferers)
- Depression
- Forgetfulness, confusion
- Lethargy
- Withdrawal and disinterest in usual activities
- Insomnia
PMS – H: Hyperhydration/Water Retention (50% of PMS sufferers)
- Breast swelling and tenderness
- Abdominal bloating
- Weight gain of over 3 lbs
- Swelling of the face, hands, fingers and ankles.
Other symptoms common to all types of PMS can include: bowel changes (constipation, diarrhea), cramping, changes in libido, backache, headache, acne and other skin changes, night sweats, insomnia and nausea.
Most women fall into one or more categories, but find that one of the above categories best matches their symptoms. This is useful as it helps us to identify underlying causes, as well as manage symptoms until we get to the root cause.
What is the root cause?
As I said earlier, most women know their period is on its way based on how they are feeling. That part is normal. What isn’t normal is for symptoms to begin more than 1-2 days before the period starts, begin immediately after ovulation, cause major disruptions in life, or cause enough discomfort to require pain medication.
Finding the root cause can be tricky, but most of the time estrogen dominance is to blame. Estrogen dominance is when estrogen is high relative to progesterone. This can be a “true” dominance (estrogen is high, progesterone is normal) or a relative dominance (estrogen is normal, progesterone is low). Women who have been on hormonal birth control for many years, or have known exposure to xenoestrogens (ie, plastics, pesticides) often have a “true” dominance picture. In that case, we support the liver’s detoxification of estrogens and use foods to influence the balance of estrogen and progesterone (ie phytoestrogens). In cases of “relative” dominance, which is most common in peri-menopause when progesterone levels start to decline, we use herbs like Vitex to support the production of progesterone. Treating estrogen dominance usually takes 3-6 months, but most women begin to feel better after just 4-6 weeks.
Treating the “branches”
While the “root” cause is often estrogen dominance, the “branches” aka symptoms, can also be treated while we wait for the root to heal. The most common symptoms I see related to PMS are:
- Anxiety/Irritability/Mood Changes
- Insomnia/Sleep changes (especially during peri-menopause)
- Fatigue
There are a number of therapies that can be used to successfully manage the “branches”, including melatonin, 5-HTP, l-theanine, inositol and/or herbs that support adrenal health such as licorice, eleuthrococcus and ashwaganda. Many patients feel very discouraged by the time they seek out naturopathic care, having suffered for many years. Many women are also concerned that their symptoms are becoming more severe as they get older. In most cases, my patients report a 75% improvement in symptoms by 3 months, with many reporting significant improvement in just 1 month!
Correcting the imbalance
- Include phytoestrogens in your diet: beans, lentils, flax (2 tbsp/day). Some women also benefit from including soy foods (soy milk, soy beans, soy nuts, tofu).
- Reduce red meat consumption to less than 2x/month
- Reduce caffeine, sugar and alcohol
- Manage stress levels. Cortisol and progesterone come from the same precursor – your body will make cortisol at the expense of progesterone when under stress (physical/mental/emotional), making estrogen dominance worse.
- Choose organic foods most often, especially the “Dirty Dozen“.
- Avoid using plastics.
- See an ND to ensure a proper diagnosis and treatment plan.
PMS may be common, but it isn’t normal! It’s just a symptom of an underlying hormone imbalance that can easily be corrected with the right kind of treatment.
Posted in PMS, Premenstrual Syndrome, Uncategorized, Wellness, anxiety, depression, hormone health, womens health | Comments Closed
Resolve to be healthy in 2012!
I love the holidays, but hate the expectations that come with the New Year. But, as my friend and colleague Dr. Jillian Murphy, ND points out, if we don’t take time to think about resolutions would we ever think about change and how to make ourselves better?
So, I thought I’d make things a bit easier for those of you who are hoping to make a resolution (or two) and need some help sticking with it! Here’s a quick list of small things that can make a big impact on your overall quality of life and health.
1. Take a multivitamin. This basic step is such a great insurance policy. A good quality supplement will be free of fillers, come in capsule form and ideally be taken in divided doses (ie. 2-3x/day). One-a-day vitamins are convenient, but you won’t absorb as much as you will from a multi-dose vitamin. And, if you have any concerns about the risks and benefits of a daily multi-vitamin, have a look through this report from the Harvard School of Public Health. It does a great job of explaining why you’re better off taking one!
2. Eat a reliable source of probiotics. Good bacteria like those found in fermented foods such as yogurt, kefir and saurkraut are proving to be more and more important to overall health than ever before. Not only are they involved in maintaining a healthy gut, they also play am important role in maintaining a healthy immune system. For example, a Cochrane Review found that those who took probiotics were less like to suffer with upper respiratory infections. These “good bacteria” are also important for those with autoimmune conditions, allergies and eczema. Diet should be sufficient to maintain a healthy population of gut bacteria, but you may need to supplement if you’ve taken antibiotics, recently travelled, take certain medications or have a GI illness. In these cases, we’re happy to help.
3. Eat your Greens! Yes, I know you’ve heard this before, but do you know why? Leafy green vegetables such as spinach, kale, swiss chard and the like are loaded with phytonutrients. Dark leafy greens are a rich source of vitamin C, K, E, and B, as well as iron, calcium (must be cooked), and fiber, which are essential for good health. Recent studies have shown that Vitamin K plays an important role in preventing osteoporosis, arthritis, diabetes, and atherosclerosis. Vitamin E has been shown to prevent skin cancer. Greens also contain beta carotene (converts to vitamin A), lutein, and zeaxanthin which are powerful antioxidants.
4. Get rid of “white food”. Most people know that white bread isn’t the best choice, but other white foods like white potato and white rice should also be limited. Choose sweet potato, brown rice, quinoa or millet more often! Insulin resistance is on the rise, and “white foods” should be a “less often” choice.
5. Have your Vitamin D status assessed. There’s a growing body of evidence about the role of vitamin D in maintaining health, and it’s very far reaching (read www.vitamindcouncil.org for more info. In Nova Scotia, the minimum level required to maintain bone health is 75 nmol/L, and I can’t tell you the number of patients I see with numbers well below that. If you haven’t had this simple blood test, ask your doctor to check it for you at your next appointment. And, if you are found to be deficient, touch base with us on how best to optimize your levels.
Hope 2012 is full of peace, health and wellness for you and your family!
Posted in Naturopathic Medicine, Nutrition, Uncategorized, Vitamin D, Wellness, probiotics | 1 Comment »
Practical Tips for Surviving the Holidays
Here we are, just 2 weeks away from Christmas Day. You are in good company if you find yourself surrounded by friends, food and fun. But, you may also find yourself run ragged, tired, stressed out and feeling out of control. Sound familiar? As we approach “the happiest time of the year”, it can be easy to get off track and fall away from the 80/20 rule, in food and in life! So, to keep yourself balanced here are some practical tips:
- Set boundaries. If you have to attend several functions (social or otherwise), plan to eat well before you go so that you don’t arrive hungry. And, decide which occasions are worth the treat, and which should be avoided.
- Remember that calories from alcohol can add up quickly, and that people tend to make poorer food choices after having a drink or two.
- Stick to the “real foods”. You’ll fare better by sticking to fruit and cheese, and staying away from other hors d’oeuvres that may be fried of cooked with a lot of fat, etc.
- If you’ve been invited to a party or gathering, offer to bring a healthy dish. At least you’ll be sure of one healthy option!
- To manage stress levels, avoid the temptation to load up on caffeine and sugar. The quick rise in blood sugar, and subsequent crash, can make things worse. Many people experience anxiety during the crash, which won’t help you feel more in control.
- Get 8 hours of sleep. Don’t skimp on sleep at this time of year. If you aren’t sleeping well, talk to us about options such as melatonin, inositol, or other herbs.
- B vitamins are especially important at this time of year, as they are used up quickly under stressful conditions. A B-Complex, along with a good multivitamin may be a good idea.
- Herbs such as licorice, eleuthrococcus and ashwaganda are known as adaptogenic herbs. Adaptogens are useful in times of stress, and may be helpful if you are having symptoms such as excessive fatigue, disordered sleep patterns, weight changes and/or difficulty coping with day-to-day stressors. Talk to us if you feel you may need adaptogenic support.
And, finally, remember that the holidays are meant to be a time of celebration and gathering. We wish you you and family peace and joy, and the best of health in 2012.
Osteoporosis and Diet – Beyond Calcium.
Just a few short years ago, the bulk of dietary recommendations for osteoporosis revolved around calcium. But, over the past number of years, new players have come onto the field and calcium is now taking somewhat of a backseat when it comes to importance.
Vitamin D
Vitamin D is the “sunshine vitamin”. While exposure to sunlight provides vitamin D, Canadians are at risk of seasonal vitamin D deficiency because winter sunlight in northern latitudes above 35º does not contain enough ultraviolet B for vitamin D production. Osteoporosis Canada’s new guidelines (July 2010) recommend daily supplements of 400 to 1000 IU for adults under age 50 without osteoporosis or conditions affecting vitamin D absorption. For adults over 50, supplements of between 800 and 2000 IU are recommended. I feel that everyone (especially those with osteoporosis) should have their vitamin D levels check (ask for 25-hydroxyvitamin D). This allows for individualized supplementation.
In my experience, most people in Nova Scotia need more than the recommended amounts to maintain optimal levels of vitamin D.
Magnesium
Magnesium is a very important mineral, and vitamin D’s most important cofactor. In fact, it has been shown that low levels of magnesium inhibit formation of the active form of Vitamin D.
Food sources of magnesium include:
- Halibut
- Spinach
- Squash
- Seeds, especially pumpkin and toasted sesame
- Beans, especially pinto and black
- Plantain, raw
- Nuts, especially Brazil nuts, almonds, peanuts
Magnesium oxide is the most common form of magnesium sold, but only about 4% is absorbed, making it ineffective at providing the body’s magnesium needs. Magnesium taurate, glycinate, citrate, and gluconate have demonstrated higher absorption and bioavailability. Magnesium malate and glycinate are considered by many to be even more effective supplemental forms.
Vitamin K
This vitamin, once only known for it’s role in blood clotting is thought to be as important as Vitamin D and Calcium in maintaining bone health. Unlike other fat-soluble nutrients, vitamin K is not stored in the body and must be received daily through diet or supplementation. In fact, research indicates one can become deficient in vitamin K in as little as 7 days. While there are 3 types of vitamin K, K2 is an important cofactor for Vitamin D.
Green leafy vegetables are the best source of vitamin K – another good reason to eat them!
Boron
Boron is a trace mineral, recently found to be important in bone health. It is found in many foods, but concentrated in:
- fresh fruits and vegetables
- nuts
- seeds
- honey
- dried prunes
So what about Calcium? Do I still need to take it?
Calcium is still a very important mineral in preventing and treating osteoporosis. However, most of the recent research seems to indicate that you can get too much of a good thing, and that less is more when it comes to calcium. A recent study, which analyzed data from the WHI (Women’s Health Initiative) found that women who started taking calcium and vitamin D had increased risk for heart attack and stroke. But, dietary sources of calcium aren’t a problem – so be sure to include good sources of calcium every day. And, discuss the need for calcium supplements with your ND or MD.
M. J. Bolland, A. Grey, A. Avenell, G. D. Gamble, I. R. Reid. Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women’s Health Initiative limited access dataset and meta-analysis. BMJ, 2011; 342 (apr19 1): d2040 DOI: 10.1136/bmj.d2040
Posted in Naturopathic Medicine, Nutrition, Osteoporosis, Uncategorized, womens health | Comments Closed
It’s our 3-year anniversary!
This week marks 3 years since Pillars of Health opened its doors. After 4 years in practice, I knew the kind of clinic I wanted to open and began searching for the perfect group of practitioners to help fulfill my vision of an integrative multidisciplinary clinic. I wanted to provide a full-service clinic able to see patients of all ages, and treat a multitude of conditions. And, most importantly I wanted the care to be collaborative, always working in the patient’s best interests. I think we’ve accomplished that, and are looking forward to the future!
Our current list of services include:
- Naturopathic Medicine – Dr. Jennifer Salib Huber, RD, ND and Dr. Taryn Deering, ND
- Chiropractic – Dr. Denise Wright, DC
- Massage Therapy – Jennifer Parsons, RMT, Meghan Munro, RMT and Lori Monk, RMT
- Acupuncture – Kenton Sefcik, R.Ac
- Physiotherapy & Osteopathy – Cheri Walsh, BScPT
- Counseling – Christina Wilson, MSW, RSW
To help shape the future of our clinic, we would be grateful for any input you can provide. Is there a service you’d like to see? Is there anything we can do better? Any suggestions for events or talks?
To thank you for your input, we’ll be drawing for two packages!
1. New patient visit (or two 1/2-hour follow-ups) with Dr. Salib Huber, RD, ND and a copy of Naturopathic First Aid
2. New patients visit (or two 1/2-hour follow-ups) with Dr. Taryn Deering, ND and a copy of The New Naturopathic Diet.
To enter, leave us a comment here or on Facebook, send us an email, or tweet us! We’ll be drawing on November 15th.
Thank you once again for supporting us, and helping us help you!
Jennifer