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May is Physiotheraphy Month!
May 7, 2012 | 
Author 
May is National Physiotherapy month in Canada so this is a perfect time to let everyone know about who we are and what we do.
To practice physiotherapy in Nova Scotia the therapist must have a Bachelor of Science in Physiotherapy and be a member in good standing with the Nova Scotia College of Physiotherapists.
Physiotherapists treat people of all ages and all fitness levels. They are trained to assess musculoskeletal, neurological and cardiopulmonary conditions and together with the patient, develop a treatment plan that meets the specific needs and goals of the patient. The aim of treatment may be as simplistic as to eliminate pain, reduce swelling or restore mobility. In contrast it may be more functional such as a return to a specific sport within a month, climb stairs to a bedroom within 2 weeks or return to work in 3 months.
The assessment is done through thorough history taking and physical evaluation. Examples of treatment include modalities like ultrasound, inferential and moist heat or exercise prescription, manual soft tissue releases, joint mobilization, balance re-education and patient education.
A typical first visit is approximately an hour long. This often, but not always, includes some treatment. The therapist will explain their findings and discuss their recommendations during this first visit. You can expect to attend treatments anywhere from three times per week to once every two weeks. Occasionally the time between visits can be even longer as it is very patient specific. Don’t hesitate to ask questions during this initial visit as the therapist can not possibly anticipate every potential query.
You will find that physiotherapists do not advertise many, if any specialties, but if you call their office and ask, you may find certain therapist have an “interest” in certain conditions. Generally you can assume that their interest is something they feel confident in treating and have had success with in the past. If you find a therapist you like and who was successful in assisting you in your recovery, please tell your friends. Many of us prefer to build our clientèle through “word of mouth” and appreciate the referrals.
Happy National Physiotherapy Month.
Gluten – what you need to know!
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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Gluten-Free: The Basics with Dr. Taryn Deering, ND
Title: Gluten-Free: The Basics with Dr. Taryn Deering, ND
Location: Keshan Goodman Library
Description: Interested in going gluten free and looking for more information? Join Dr. Taryn Deering, ND for a discussion on all things gluten. Learn where to find it, how to avoid it, and how to make a healthy, delicious meal without it. Dr. Deering, ND will discuss the potential health benefits of avoiding gluten and provide some recipes to get you started.
Start Time: 19:00
Date: 2012-05-09
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.
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 »
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
Naturopathic Fertility Care Info Session
Title: Naturopathic Fertility Care Info Session
Location: 10 Portland Street, Suite 101, Dartmouth, NS
Description: Over the past number of years, we have seen an increasing number of patients seeking fertility care. Dr. Jenn And Dr. Taryn will be hosting a ‘Complementary Fertility Care’ session on November 8th. The information session will be geared towards those who have questions about naturopathic fertility care, especially when combined with IVF or other assisted reproductive therapies.
To register for this free workshop on Tuesday November 8th at 7:15 pm, please call 444.3303 or email reception@pillarsofhealth.ca
More information about Naturopathic fertility care can be found on our blog.
Start Time: 19:30
Date: 2011-11-08
Cold and Flu Prevention
Last winter (2010/2011) was a particularly bad cold and flu season, and I’ve already had a number of patients come in asking for help in optimizing their immune health to help ensure that this winter is a healthier one!
Our immune system is one of the most complex systems in the body. While there are many factors that influence immune health (nutrition, environment, etc) making it difficult to provide a “one size fits all” approach, there are some common principles that can apply to everyone.
- Diet: Now is the time to make sure that every bite counts. Get rid of refined sugars and carbs, and eat lots of brightly coloured fruits and vegetables. Foods high in vitamin C are especially important, as white blood cells work most efficiently when saturated with vitamin C.
- Optimize your vitamin D status: There’s a reason why colds and flus are more common in the winter, and that’s because we make less vitamin D in the winter than we do in the summer when we’re exposed to more sunlight. There’s a growing body of evidence that many Canadians are deficient in this important vitamin, so I do recommend asking your doctor for a blood test. It’s important that 25-hydroxyvitamin D be ordered, and not 1,25-hydroxyvitamin D. In home tests are also available through the ‘Vitamin D Council’ website.
- Probiotics: We know that more than 70% of our immune system is located in our gut, and maintaining a good population of “healthy” bacteria is important. Not everyone needs to take probiotics everyday, but you do need a reliable dietary source, and may need to supplement in certain circumstances. You should take a good quality, multi-strain refrigerated probiotic if you have a history of antibiotic use (especially recent), have IBS or IBD, take acid-suppressing medications, or have recently traveled (or plan to travel) out of the country.
- Keep stress levels in check: Cortisol, one of the hormones produced when we’re under stress, is known to suppress immune function. Chronic stress can lead to elevated levels of cortisol, which will impair your immune system’s ability to fight infection. Be sure to actively engage in stress reduction every day, and take steps to “treat the cause”. Seek out resources and treatments that will support and nurture your ability to cope. Our clinical therapist, Christina Wilson, is well trained in techniques that can help. Also, consider naturopathic medicine if you feel like chronic stress is impacting your health. Adrenal dysfunction is very common, and easily treated.
- Use herbs wisely. Over the counter products like Cold-FX and Echinacea are great, and work very well for some people. But, the best approach is an individually compounded tincture (mixture of herbs) designed to suit your symptoms. Other herbs we commonly reach for include astragalus, elderberry, horehound and usnea.
Feel free to download my “Cold and Flu‘ handout, which outlines a few other ideas to stay healthy this season. And, as always, please feel free to let me know if you have any questions.
Posted in Cold and Flu Prevention, Immune Health, Naturopathic Medicine, Uncategorized, Wellness | Comments Closed