Wellness
PMS – A Naturopathic approach to this common (but not normal!) syndrome.
January 18, 2012 | 
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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 | 
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New Year’s Vision
This time – don’t make a New Year’s Resolution. Resolutions such as ‘quit smoking,’ ‘lose weight,’ or ‘take up tennis’ don’t work. You know this from a personal perspective. You’ve made them, you’ve tried and you’ve failed. Instead, construct a New Year’s Vision.
Take the next 12 months and think about all the things you’d like to achieve. What does it look like? Who is with you doing these things? What does it smell like? Perhaps it tastes like something, too. Build up the most complete image in your mind and come back to it often.
The difference between a resolution and a vision is that a resolution doesn’t have any context. It’s just a statement. A vision has feeling – true emotion behind it. In simple terms, whatever we think about we bring about. So imagine if we didn’t just think about something coming to fruition but felt from the very core of our being with images, feelings, tastes and smells present. Wouldn’t that be something?
Tasty Gluten-Free Snacks
Tasty Gluten Free Snacks
One of my personal struggles is to fully commit to a gluten free diet. I have been pretty close for the last few years but it keeps sneaking in. I find snacks especially challenging- I can only handle so many almonds! One of my goals over the holidays was to find a few gluten free snacks that would suit my lifestyle and also be appealing to my 5 year old stepson- for me that means quick and easy to prepare, tasty, loaded with protein, and easy to eat on the playground. My New Year resolution is to commit to a gluten free diet- if that is something you are working on or if you are simply looking for some new snack ideas, I hope you enjoy these recipes.
Gluten Free Breakfast Bars
Ingredients:
- 1 ¼ cup almond flour
- ¼ tsp salt
- ¼ tsp baking soda (gluten free)
- ¼ cup olive oil
- ¼ cup maple syrup or honey
- 1 tsp vanilla extract
- ½ cup shredded coconut
- ½ cup pumpkin seeds, raw and unsalted
- ½ cup sunflower seeds, raw and unsalted
- ¼ cup almonds, whole or slivered
- ¼ cup raisins (optional)
Directions:
In a small bowl, combine almond flour, salt and baking soda. In a large bowl, combine olive oil, sweetener and vanilla. Stir dry ingredients into wet and mix in coconut, pumpkin seeds, sunflower seeds, almonds, and raisins. Grease an 8×8 baking dish with olive oil and press the dough into the baking dish. Bake at 350° for 20 minutes.
Dried Fruit and Nut Bites
Ingredients:
- 2 cups dried fruit of choice (I love the combination of apricots, cranberries and some coconut; if you prefer something sweeter, include 2-3 dates)
- 2 cups raw nuts and seeds of choice
- dash cinnamon
- pinch salt
- ~3 cups raw sesame seeds
Directions:
Pulse 2 cups of dried fruit in food processor and transfer to a bowl.
Pulse 2 cups of nuts and seeds until finely chopped.
Add nuts and seeds to dried fruit with a dash of cinnamon and pinch of salt.
Knead together and form 1 inch balls.
Roll each ball in raw sesame seeds.
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.
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
Stretches for weary backs!
It is that time of year again where everyone gets back into their routines and the kids go back to school. Lives get busy, and we forget just how heavy the things we lug around every day are and how they affect our daily lives. On average people shouldn’t carry more than 15% of their body weight, and children only 10%. This means a 50 lb child should only carry 5 lbs and a person weighing 150lbs should only carry 22 lbs. Now this might sound like a lot of weight but on average a laptop weights 6 lbs, a lunch roughly 2 lbs and two binders roughly 3 lbs. If you are experiencing back, shoulder, or neck pain it might be that your bags are too heavy.
First try some simple stretches for your neck and back. First place feet shoulder width apart, and bend over and touch your toes, only go as far as you feel a comfortable stretch. Next try a stretch for your shoulders and neck. Place your hands behind your back then gently tilt your head to your ear again only going as far as you feel a nice stretch. Repeat on the other side. Always hold for 30-45 seconds and never stretch to the point of pain. If these stretches do not resolve the issue you should book in with your massage therapist.
Tension & Trauma Releasing Exercises (TRE)
Tension & Trauma Releasing Exercises (TRE) helps individuals release stress or tension as a result of immediate or prolonged stressful situations and traumatic life experiences. TRE is a set of six simple exercises that evoke a natural muscular shaking process in the body. This shaking, also known as neurogenic tremors, releases deeply held physical tension, calming the mind and restoring balance to the system. As the body releases held tension and traumatic events, healing occurs on many different levels, both physical and emotional. Benefits include reduced muscle tension and pain, reduced anxiety, improved sleep, improved energy, and healing of old injuries.
Dr. Taryn Deering, ND completed her TRE Certification in May 2011 and is now offering this treatment to patients. To learn more about TRE, please visit TRE founder, Dr. David Berceli’s website traumaprevention.com.
Posted in Naturopathic Medicine, TRE - Tension and Trauma Releasing Exercises, Wellness, anxiety | 
Tags: Anxiety, naturopathic medicine, Wellness | Comments Closed
Momentum
According to Newton’s words, an object will stay at rest or stay in motion unless acted on by a net external force.
Momentum is a funny thing for us human beings. As much as we like to mix it up on a day to day basis, we do enjoy our habits and patterns. For those of you who have children, you all know how hard it is to get the ball rolling on a new food in the house. But once over that speedbump, momentum picks up speed and everything is running smoothly again.
The interesting bit, for me at least, is the fact that if I miss one session at the gym I’m almost guaranteed to have a battle in my head when it comes time the following week. And because I’ve skipped a session once, it’s a heckuva lot easier to do it again. If I give in to that feeling, two becomes three and so on until I’ve missed an entire month of fun fitness and I’m looking back wondering where the time went.
There’s an upside to all of this. Momentum works both ways. Once I do even the littlest bit to get back to fun fitness, it starts to build on itself again. It builds and builds until I’m right back where I was and maybe even a little further along the path because now I know from where I came.
Go do 10 push-ups right now and see where it leads.
Beans 101
If you’re a patient of mine, you know I love to recommend adding 3-4 servings/week of legumes (beans and lentils) to your diet. So, I thought I’d do a “Beans 101″ post to help anyone who is interested in adding these superstar foods to their diet.
Bean vs. legume vs. lentil
Legume refers to the class of vegetables that includes beans and lentils. Beans, peas, lentils, and even peanuts are legumes. Legumes are usually low in fat, and are high in folate, potassium, iron, magnesium and other minerals. They are also excellent sources of soluble and insoluble fiber. And, because they are a good source of protein, legumes can be the “meat” in a meatless meal. I often call beans the “perfect” food because they’ve got so much going for them. In fact, just 1 cup of beans provides nearly 15 grams of fiber, that’s almost 2/3 of of the recommended 25 gm/day.
The health benefits are impressive. Because of their high protein and fiber content, diets high in legumes have been associated with reduced risk of cardiovascular disease, diabetes and certain cancers. And, the type of fiber they contain favours “good bacteria” to grow, which further benefits the digestive tract and immune system. They are small, but mighty!
Kinds of Beans
There are many kinds of beans available, and most can be found at your grocery store, health food store, or bulk foods store. Here’s a short summary of some common varieties:
1. Black beans: These are sometimes called turtle beans, and are quite versatile. They are often combined with corn, which makes them a “complete protein”. Interestingly, black beans are also high in antioxidants, thanks to their dark colour. They’re easily added to soups, stews and salads.
2. Chickpeas: Also known as garbanzo beans, many people are most familiar with this type of bean. Chickpeas are great in salads, or in dips such as hummus. They’re a good bean to try if you (or your family) are a bit hesitant to take the plunge. And, don’t forget to try them roasted with your favourite spices – so yummy (see recipe below).
3. Edamame: These green soybeans are a perfect snack. Cooked in their pods, they are fun to eat and are full of protein and fiber. Sprinkle a dash of sea salt on them, and they’re better than popcorn.
4. Lentils: Compared to other types of dried beans, lentils are relatively quick and easy to prepare. Lentils also come in various colours and sizes. Lentils are great in soups and stews, and are convenient because they cook up so easily.
5. Kidney beans: Shaped like a kidney, these beans are larger than most, and are great for stews and chili’s. They’re also perfect finger foods for toddlers!
Dried vs. Canned.
Dried beans are readily available, cheap and will last a long time if stored in a dark, cool pantry. In order to be cooked, dried beans need to be soaked before they are cooked. Here are a few different soaking methods:
- Slow soak. Cover 1 pound dried beans with 10 cups water. Cover and refrigerate 6 to 8 hours or overnight.
- Hot soak. Bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Remove from the heat, cover tightly and set aside at room temperature for 2 to 3 hours.
- Quick soak. Bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Boil 2 to 3 minutes. Cover and set aside at room temperature for 1 hour.
- Gas-free soak. Place 1 pound of beans in 10 or more cups of boiling water. Boil for 2 to 3 minutes. Then cover and set aside overnight. The next day 75 to 90 percent of the indigestible sugars that cause gas will have dissolved into the soaking water.
Canned beans are undeniably more convenient, but they also require some care. Canned beans should be rinsed thoroughly, to remove as much of the sodium as possible. Also, many cans are lined with bisphenol A (BPA), a concern for many. Fore more information about BPA, please click here. But, there are a few brands which do not line their cans with BPA, including Eden organic foods.
Recipes
Cooking with beans has never been easier. Here are a few of my favourite recipes:
1. Chickpea Sweet Potato Curry
2 medium onions
1 tbsp olive oil
2 tbsp grated ginger
1-2 tsp curry powder (I often use more)
1 tsp turmeric
2 medium sweet potatoes
1 large tomato
1 can chickpeas, drained and rinsed.
1 cup of water (sometimes I need a bit more, depending on the size of the potatoes)
Saute minced onion in olive oil for 5 mins, then add grated ginger and continue sauteeing for another 2-3 mins. Add curry powder, turmeric and diced potatoes, stirring until coated. Then add tomatoes and chickpeas. Add water and cook for 30-45 minutes, or until potatoes are cooked.
3. Lentil Soup
Other ways to enjoy beans
-add beans to cooked rice and your favourite vegetable
-add beans to a salad – chickpeas and kidney beans are great for this
-add black beans, diced tomato, avocado and cilantro to a wrap for a quick and healthy lunch
-make vegetarian chili by leaving out the ground beef and doubling the kidney beans
Enjoy!