Benefits of Intermittent Fasting

Have you heard about Intermittent fasting or tried it yourself? I discuss this with many of my patients as it is an effective tool for preventing and reversing disease, as well as help with weight loss and digestion. To implement should be considered carefully however. 

What is Intermittent Fasting:

Simply put intermittent fasting is a pattern of eating and not eating, lasting from short term fasts to longer daily fasts. When you are in a fasted state your body is focused on recovery instead of digesting food, however we have been taught over the years to eat frequent small meals, never allowing our bodies to get into the fasted (and recovery) state, except for overnight. There are a variety of approaches to fasting but I usually suggest starting with the 16:8 method as I find this to be easiest to implement for beginner “fasters.” You can still have your coffee in the morning, try it with a little collagen and/or MCT oil, and lots of water. 

• 16:8 Method - aka time-restricted feeding. Eating for 8 hours and fasting for 16 hours. Just skip your breakfast and ensure you break your fast with a whole foods, nutritious lunch. You can implement the 16:8 method up to 7 days a week. It helps to create a habit of not-snacking too late in the evening since the later you eat, the later you have to wait for food in the morning. 🙂 

• 24 Hour Fast - This is a daily fast where you only eat 500-600 calories. This may be necessary for more advanced conditions to reset the body or those that need to jump start weight loss. You would do this 1-2x/week or 1-2x/months. 

• Fasting Mimicking Diet - This is a 4-5 day fasting period with very low calories mimicking fasting in your body, allowing the body to enter a full ketogenic state. You would implement this method 1x/month for more deteriorating health, and only 1-2x/year when you are fairly healthy. This method is more about longevity and cellular repair. 

Reasons To Implement IF:

• Decreases body fat and weight while maintaining muscle. It allows a favourable shift in metabolism to preserve muscle. During a fast (usually 18-24 hours) cells shift from using glucose to fat as fuel. 

• Improves cardiovascular disease risk profile. A decrease in cholesterol up to 20% can occur. A decrease in LDL by about 25% after 8 weeks on alternate daily fast have been shown. A decrease in triglycerides by 32% has been shown, all with no change in HDL levels. 

• Decreases overall inflammation. As I have mentioned you body focuses on recovery during the fasting time. 

• Improves brain health by decreasing oxidative stress in the body.

• Improves blood glucose levels and therefore improves insulin sensitivity. This is important for those with metabolism syndrome, pre-diabetes or diabetes. 

• Improves digestion by helping promote a normal migrating motility complex (most active overnight). It also favourably influences the balance of beneficial bacteria in the gut. 

When To Avoid:

• Best to avoid during pregnancy and breastfeeding when you are supporting both you and baby. 

• Avoid during times of increased stress. Your brain uses many calories so when you are overwhelmed intermittent fasting may negatively impact you. Please talk to your ND about this. 

• Caution for those with low blood sugar issues. 

• Caution for those with a history of an eating disorder. 

• Caution for those on certain medications. Please speak to and ND. 

Think about fasting like rebooting your computer. Sometimes you just have to turn it off and reboot for it to work properly again. Our body is very similar! 

Come talk to me if you have any questions.

In health & happiness,

Dr. Karen

Indigestion - To Test or Not To Test

I often see new patients with undiagnosed digestive issues, that they have been struggling with for months, sometimes years. They have seen their GP and given either no solutions, a medication they have to stay on to feel better, or referred to a GI specialist and are waiting for many more months to then be told their scope was clear and you just have IBS! I know this can very frustrating! 

This is where Naturopathic Medicine can come in and be very helpful. We have been trained in the ins and outs of the digestive tract and possible conditions and have had many hours of nutrition training to cater a food plan specific for you. I love treating digestive concerns for a few reasons:

• Time to explain how the digestive tract works 

• Access to GI lab tests that are specific to the patient

• Tools such as nutrition, herbs, and neutraceuticals that can be specific for the patient 

• Most conditions I have found stem from gut health so I can treat skin issues, hormone issues etc by addressing the gut! 

Testing can be an invaluable tool at times and can speed up the treatment process.  I go through the 4Rs in gut health (see post here) with all my patients and usually start with the basics in gut health and/or work with where they are at or how severe their digestive symptoms are, but testing can be very helpful. For example, a recent patient of mine opted to do both the SIBO breath test and the IgG food sensitivity panel during his initial visit so we could gather all necessary information as soon as possible then treat accordingly. On his second visit, we could jump right into the test results, in this case positive for hydrogen SIBO and a sensitivity to a few specific foods, and start antimicrobial herbs specific for his SIBO results. He then saw quick results! I believe we would still have gotten moderate results without testing but with it results happened much sooner and were much better. 

Some GI tests have been criticized in the news as of late but considering the results I see when these tests are included in our clinical diagnoses and ultimately the treatment, I have to disagree with some of their conclusions. A few of the digestive system tests I use are:

• IgG food sensitivity - This is a comprehensive test including 160 foods that you could have an IgG sensitivity to. I always make sure patients are aware that if several foods come back as a sensitivity then we are dealing with a “leaky gut” generally and eliminating the bigger culprits is important as well as a lot of gut healing support. 

• SIBO Breath Test - Many cases of “IBS” are associated with an imbalance in bacteria that cause bloating, gas or bowel movement issues. In the case of SIBO it is an imbalance in the upper GI bacteria and the digestive wave is not functioning correctly. Testing reveals if this is the case, how severe the imbalance is and what type of dysbiotic bacteria is highest. We can then treat more effectively. 

• GI Mapping or Stool Analysis - In more complex cases or if there is a history of parasites and negative scopes, stool analysis is valuable. Among other things his reveals what bacteria, parasite or virus is running rampant in the gut as well as how much inflammation is present. This test is very comprehensive and informative, but it is also more expensive. 

If you have been dealing with digestive issues for awhile with no diagnosis or direction, testing may be of benefit to you. There are many Naturopathic approaches to healing the digestive system and it is one area I love treating. Come visit me! 

In heath & happiness,

Dr. Karen

(Photo credits: 1 - https://www.everydayhealth.com/digestive-health-pictures/lets-hope-its-just-gas.aspx; 3 - www.sibodoctors.com)

Celery Juice: Fad or Real?

My attempt at celery juice.

I’ve been asked many times about the 2019 wellness trend celery juice and whether the health claims are actually valid. So I did a little digging to find out if it really is all that it is cracked up to be. Is it the ultimate detoxer? Can it actually cure chronic disease, bloating, heartburn, acne, eczema etc? Let’s break it down.

Pros:

• What I love about this trend is that it is pushing people to first drink more fluids in the morning and eating (or drinking in this case) more vegetables. This is key is my book! I try to get my patients to eat 2 cups of veggies 2x/day so if you can cross a cup or two off your list in the morning that it a bonus!

• Celery is full of vitamins and minerals, especially vitamin K (although not nearly as much as what is in other greens such as kale, spinach or broccoli). Most of its nutrients are still intact in the juice form, except for the fibre, so you are still reaping the benefits if you drink the juice.

• Celery can decrease inflammation as it contains many antioxidants, which decrease overall oxidative stress in our body. This can ultimately decrease chronic disease such as hypertension, cancer and digestive concerns.

• Due to certain non-starchy polysaccharides, especially one called apiuman, celery protects against inflammation in the digestive tract as it improves the integrity of the stomach lining (although only tested in animals). This can lead to decreased bloating, heartburn and inflammatory bowel conditions. This helps in the Repair portion of my 4 R’s in gut health.

• Celery reduces water retention due to phytonutrients called phthalides, ultimately leading to decreased blood pressure or edema/bloating (however only the blood pressure effects have been researched).

Cons:

• Studies on celery, as I have eluded to above, have mostly been on animals only, and not much research has been done. I could not find a study on just celery juice as well.

• The studies on the effects of phthalates for water retention are only on celery seeds, celery oil and celery extracts and not the whole plant (or just juice in this case).

• Finally, some stores are running out of celery!! What are we to do?!

Confusing claims:

• This wellness trend seems to have been initiated by the medical medium Anthony William. He claims all the above pros as well as the ability of celery juice to kill pathogens in the body, which could be causing GI upset, acne, UTIs etc, by its sodium cluster salts. What are sodium cluster salts you ask? I don’t know! He even states that science and research has yet to discover them. He also claims that these sodium cluster salts get neutralized and therefore are inactive if you add anything else (even water or lemon) to your juice and do not drink it on an empty stomach. He may be correct, but as he said this has not be proven or even discovered yet!

Final thoughts:

Is celery juice healthy for you? Yes! Is it a must to incorporate into your morning routine? No.

Although there are several health benefits of celery (the whole plant, not the just the juice), research is lacking on the health claims that have been shared. That said, I don’t see any negatives to adding it to your healthy diet, as long as you are already getting other veggies in your diet including the fibre.

Those that have tried it have told me they have seen great benefits in their digestive system and skin mostly. So it may be worth giving it a shot!

Have you tried 16oz of pure celery juice, first thing in the morning on an empty stomach? I’d love to hear your experience!

In health & happiness,

Dr. Karen

p.s Any other health trends you are curious about? Let me know :)

September is RESET Time!

Every year around this time is it a common theme that we need to reset after a summer of less routine. September 1st, or when the kids go back to school, is usually a set point to do so for many. So if you have fallen off any of your health goals this summer, remember there are many just like you and it IS possible to get back on track! 

With that said, I want to remind you of simple things you can do to optimize your routine, and ultimately your energy, sleep, weight and mood. 

1. Set a wake time and bed time:

There is much research on the benefits of getting up at the same time every morning and going to sleep at the same time every night. Our body LOVES routine so it thrives when this happens. You may notice that after waking at the same time for a couple weeks with an alarm, your body will then naturally wake on its own at that time. Try using the bedtime app on your iPhone, but then put it on the dresser across your bed (not beside your head!) so you have to actually get up to turn it off. Wear earplugs, or a face mask, if need be while you adjust to this schedule.

2. Lemon Water in the Morning:

There are two reasons I love this for my patients. One, the warm water and lemon are wonderful for gut health. It acts as a gentle detoxifier in the morning and stimulates digestive juices. This can initiate a bowel movement or simply prime the digestive system for food. Second, it forces you to sit and relax in the morning (yes, please set out time to do this and not while running to get the kids packed up, or during a workout). Taking a few minutes in the morning for calm sets the tone for the day. We want to carry that feeling throughout the day. Meditation could be this time of calm for you as well if that suits you. 

3. Exercise in the Am:

The best time in chinese medicine to exercise is between 9-11 in the morning. It is the time of the Spleen, which in chinese medicine controls the muscles. I understand this is unreasonable for most but the point to take here is the earlier the better for exercise, especially if you have trouble sleeping. We want to wind down and calm the nervous system in the evening so a gentle yoga class is fine but a vigorous one may not be helpful. I love getting up and working up a sweat in the morning and then be ready to take on the rest of the day without worrying about exercise. 

4. Greens, Greens, Greens:

I always like to challenge my patients to try and get at least one serving of greens in a day (getting two?...even better!). Add spinach to a smoothie, make a breakfast hash with kale, eat a big salad at lunch or roast broccoli for dinner. Just something green, once a day 🙂 

5. Roll Back on Sweets:

Ice cream galore, cold ciders or coolers a plenty…summer staples for some. Let’s roll back on the sweets this September to balance blood sugar and energy as the darker days approach. If you know me, I have a sweet tooth, but I try to limit myself to a healthier treat such as a couple pieces of dark chocolate, a energy ball with dates or a few chocolate chips in the evening or during that 3pm slump. Out of sight, out of mind right! 

6. Blood Work to check:

If you have been feeling sluggish or anxious even during these summer months, I suggest getting some blood work done to assess a couple things. Vitamin D is key to have in a healthy range as we move into fall, as well as thyroid levels (TSH). Both affect your mood and energy and your thyroid controls your metabolism. Hypothyroidism is often missed and TSH is often something I find can be out of an ideal range yet not actual out of range for your MD to catch it yet. 

There you have it, a few basic things to check in with for yourself as we RESET this month! Any questions, I am always here to help. 

In health & happiness, 

Dr. Karen