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How to Select a Naturopathic Doctor

I believe that women need the medicine that Naturopathic Doctors offer.  I believe that giving women the knowledge they need to make healthy decisions for their health, and the health of their families, is one of the most powerful ways we can empower women. This is the entire reason my website exists – to share knowledge and empower women.

But I can’t be everywhere.  And I can’t treat everyone.  As a Naturopathic Doctor I am a regulated health care professional and can only practice in jurisdictions where I am licensed (Ontario, Canada).  Every week I receive emails from people across Canada and around the world who want to find someone like me.  The great news is that there are many wonderful Naturopathic Doctors out there who are making huge impacts on the health of their community.  And you can find one in your area.

How to Select a Naturopathic Doctor

The Basics

1. Do they have a degree in Naturopathic Medicine?

In North America there are only seven accredited schools where a Naturopathic Doctor can obtain a degree.  Only two of these are in Canada.  You can check the schools on the website for the Council for Naturopathic Medical Education (CNME).

2. Are they licensed to practice in the province or state where you live?

Naturopathic Medicine is not regulated the same in every province or state.  In fact, only 5 provinces (Ontario, British Columbia, Alberta, Saskatchewan and Manitoba) currently regulate Naturopathic Doctors.  Many states in the USA also regulate Naturopathic Medicine, while others are still seeking regulation.  (Click here to check if your state is regulated).

Regulation is important to ensure the safety of the public – if you are in a regulated area only see a Naturopathic Doctor who is licensed to practice in that area.  If you are not, consider finding a Naturopathic Doctor who is licensed to practice in a regulated area.

The Right Fit

3. Do they have a practice focus? 

Naturopathic Doctors are primary care physicians – trained to support a wide variety of health care conditions and concerns.  However, many Naturopaths choose to focus their practice on treating a specific concern or population.  Ask your potential ND if they have a practice focus and see if it is inline with the concerns you are seeking care for.  You don’t want to see a cancer-focused Naturopathic Doctor if you are seeking care for PCOS.

4. Do they have any additional certifications or training?

The education of Naturopathic Doctors should not end when they graduate from naturopathic medical school.  There are additional certifications and associations that Naturopathic Doctors can obtain that can enhance the services they offer.  Examples include bio-identical hormone prescribing, IV micronutrient therapy, perinatal, cancer, or pediatric associations.

The Best Practices

5. What types of assessments or testing do they offer in their practice?

One of the core tenets of Naturopathic Medicine is to treat the root cause.  How is your Naturopathic Doctor going to help to uncover the root cause of your symptoms?  Do they offer the highest level of functional tests in addition to standard blood tests? Do they do mostly energetic testing?  Will they review lab tests from your Medical Doctor? How do they decide what tests may be necessary for you?

6. Do they incorporate evidence based information and research into their treatment plans? 

The body of research on naturopathic medicine is growing every single day.  How does your Naturopathic Doctor stay up to date on research in their practice?  Do they incorporate both modern research and traditional knowledge into their treatment plans?  Patients are often surprised by the amount of research we can provide on the treatments we are suggesting for their care!

7. Will they work integratively together with your current health care team?

Integrative Medicine is choosing the best of all forms of medicine with the sole purpose of improving patient outcomes.  ~ Dr. Lisa

I think the medicine of the future will be more patient-centered, with all different types of health care providers working together to improve the health of individuals and their families.  I love working with Medical Doctors, physiotherapists, psychotherapists, nurse practitioners, chiropractors, osteopaths, massage therapists, and many other health professionals.  I truly believe this approach benefits everyone, most importantly my patients.

8. What types of therapies do they use in their practice?

Naturopathic Doctors are trained in a number of different therapies, from acupuncture to herbal medicine, nutritional supplementation and homeopathy.  What therapies does your Naturopath use, and why?  Personally I don’t use a lot of homeopathy in my practice because there isn’t a vast body of research supporting its use.  I focus on the research based treatments of nutritional and botanical medicines.  Discuss what your Naturopath is using and see if it resonates with what you’re looking for.

9. How much experience does the Naturopathic Doctor have?

There are many more important considerations than the number of years a doctor has been in practice, but it is something to discuss when meeting a Naturopath for the first time.  You don’t necessarily want to be someone’s first patient with your health concern.

10. Do you trust them, feel listened to, and comfortable with them?

In my mind, this is one of the most important considerations.  Ideally you are building a long term relationship with your Naturopathic Doctor.  Consider the so-called “soft traits” like personality, approachability, empathy and trust when deciding on your Naturopath.  This can be the make or break factor in selecting your ND, and I encourage you to trust your gut.

To make things easy for you, I’ve made a pdf with all these suggestions.  Bring it along when meeting your Naturopathic Doctor for the first time.  Most NDs offer a free 10-15 minute meet and greet appointment – I highly recommend taking them up on this.  Take the time to choose the best ND for you, and you will benefit immensely from the investment!

How to Select an ND

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

 

 

Mummies & Dehydration: Supernatural Health Series

Water, water everywhere.  With 71% of the earth being covered in water, and around 60% of the human body being water, there is no doubt that water is one of the most important elements of health – health of the body and health of our environment.

But what about the health of mummies?  No one is more prone to severe dehydration that a mummified person or animal.  In fact, a lack of water is necessary for the mummification process.

So what is a health seeking mummy to do?  Let’s look at general guidelines for water consumption in humans, and see if our mummy brethren can benefit from this information.

Benefits of Water

Every system in our body uses water.  Without water many essential processes slow down or do not function optimally.  Some of the most important functions of water in the body:

  • carrying nutrients to your cells
  • allowing your cells to remove debris
  • flushing bacteria out of the bladder
  • supporting digestion
  • regulating bowel movements
  • supporting blood pressure
  • protecting joints
  • regulating body temperature
  • maintaining salt balance in the body

Signs of Dehydration

Dehydration can occur quickly, especially on hot days, or slowly with compounded effects day after day.  If you have any of the following signs of dehydration, you should increase your water intake and talk to your doctor.

  • headaches
  • dizziness
  • weakness
  • low blood pressure
  • confusion
  • dark coloured urine
  • dry skin
  • bandage wrapped skin and a birth date more than 100 years ago

How Much Water to Drink?

There is no hard rule for how much water to drink, but there are some general guidelines which can be helpful in keeping you hydrated.

  1. Two to three cups (250ml) per hour – This will keep you hydrated all day long
  2. 8×8 rule – eight 8oz glasses per day. – Simple, easy to remember, but not based on any hard science, the 8×8 rule is likely to work for most people
  3. 5-1.0 ounces per pound of body weight – A nice guideline that can be easily individualized based on your weight. Aim for the higher amount during hotter or drier weather.

For mummies, the recommended amount of water is likely to be much higher due to a baseline of severe dehydration.  I recommend tripling the above recommendations to meet a mummy’s water needs.

Human, or mummy, water is essential to our quality of life.  So pick a guideline above and challenge yourself to drink your way to optimal health.

Disclaimer

The advice provided in this article is for informational purposes by the supernatural community. It is meant to augment and not replace consultation with a licensed monster doctor. Consultation with a Naturopathic Doctor, Dr. Frankenstein, or other primary care provider is recommended for any supernatural being suffering from a health problem.

Laryngitis in Mermaids: Top Five Tips

There is no more famous case of laryngitis than that of the Little Mermaid. While her voice was lost due to an unfortunate deal with an evil sea witch, mermaids must be mindful of maintaining their voices lest they lose the ability to lure unsuspecting sailors to their destiny in the sea.

This article gives my top five tips for treating and preventing laryngitis in mermaids, mermen and sirens. Don’t let your lost voice be the loss of your allure.

  1. Increase Vitamin C

Vitamin C can help merfolk boost their immune system and overcome the inflammation of laryngitis. Sea vegetables, like dulse or kelp, contain about 20mg of vitamin C per tablespoon. So up your seaweed intake, or consider getting a vitamin C supplement – it is a water soluble supplement so watch that it doesn’t dissolve in the sea.

  1. Sage Tea

Sage (Salvia officinalis) is a land plant that is most often associated with Thanksgiving turkey dinners. However, it can be used by humans and mermaids alike to calm a sore throat and heal laryngitis. Sage has astringent, antiseptic and antibacterial properties that make it ideal for laryngitis.

Sage is most commonly used as a tea – brew 1-2 tsp in boiling water and drink warm (2-3 cups per day). You can also add honey if available in your neck of the sea. Don’t use sage if you are breastfeeding merbabies, as it can reduce milk supply.

  1. Licorice Reduction

Licorice (Glycyrrhiza glabra) is the root from another land plant and has anti-inflammatory and soothing properties. My favourite way of using licorice is as a reduction. Simple to prepare, and delicious, licorice reduction is safe for meradults and merchildren.

To make the reduction boil 8 tbsp of licorice root in 6 cups of water. Reduce heat and simmer until the mixture reduces to 1 ½ cups. Remove from heat and add 6 tbsp of honey. Cool, bottle and keep in a cool wet sack. Merchildren can have 1 tsp three times per day, and meradults can have 1 tbsp three times daily.

  1. Total Voice Rest

While the temptation for mermaids may be to sing, total voice rest is recommended for any merfolk suffering with laryngitis. Even whispering can prolong the inflammation in the laryngx and slow healing. So give your voice a rest for a few days and trust to your body language to get your message across.

  1. Don’t Trust Sea Witches

My final suggestion for preventing laryngitis is to avoid sea witches, and never trust one if you do encounter one. Sea witches are one of the most common causes of laryngitis in mermaids (although a rare cause in humans). Remember – an ounce of prevention is worth a pound of cure – so leave the sea witches to their own devices and reduce your risk of developing laryngitis.

Disclaimer

The advice provided in this article is for informational purposes by the supernatural community. It is meant to augment and not replace consultation with a licensed monster doctor. Consultation with a Naturopathic Doctor, Dr. Frankenstein, or other primary care provider is recommended for any supernatural being suffering from a health problem.

 

Vampires and Vitamin D Deficiency

Very little is known about the health issues impacting our supernatural community. Notoriously secretive, no agency (that we are aware of) is maintaining statistics on the health of supernatural beings. In this series I will be bringing a greater awareness to this issue, discussing some of the most common concerns impacting the magical members of our global community. Perhaps through education we may bring some light to those inhabiting our darkest nights.

No Sunshine in Their Lives

The existence of vampires has been documented in cultures around the world since ancient times. While exact population counts are impossible to attain, vampires are thought to be one of the most populous of all the supernatural beings.

Dwelling only in the darkness, vampires at are significant risk of vitamin D deficiency. Vitamin D is produced when the sun’s ultraviolet rays (UVB rays) penetrate the skin. With full body exposure to sunlight, a body can produce upwards of 10 000 to 20 000IU of vitamin D after just 15 minutes. This duration of sun exposure would certainly be fatal to a vampire.

40% of Humans, 100% of Vampires

It is estimated that 40% of humans are deficient in vitamin D, with rates being much higher during the winter months when UVB rays are unable to the Northern hemisphere. With no exposure to the sun it may be estimated that 100% of vampires are likely to be deficient in vitamin D.

Risks of Vitamin D Deficiency

Vitamin D deficiency can lead to an increased incidence of colds and influenza, osteoporosis, autoimmune disease, and over 16 different types of cancer, including breast, pancreatic and lung cancer.

Vitamin D Supplementation for Vampires

Ideally testing for vitamin D levels should be carried out on vampires to determine ideal dosing. As vampires are notoriously secretive, and very few laboratories are open after dark, testing may be difficult to attain. I suggest all vampires consider a vitamin D supplement, to ensure their needs are met. A general guideline for humans and vampires is to take a minimum of 1000IU per day. Your Naturopathic Doctor can help to individualize your dose based on your body weight and sun exposure (or lack thereof).

Disclaimer

The advice provided in this article is for informational purposes by the supernatural community. It is meant to augment and not replace consultation with a licensed monster doctor. Consultation with a Naturopathic Doctor, Dr. Frankenstein, or other primary care provider is recommended for any supernatural being suffering from a health problem.

The PMS Diet

Premenstrual syndrome may hit you like a storm each month, throwing your mood and your body into chaos and misery. But does it have to be like that? We all know women who sail through their cycles with not a concern in the world. Is it possible that we all can achieve that level of hormone harmony and banish our PMS symptoms? Yes, I believe it is.

The PMS Diet

My philosophy is that health comes from the balance of three key components:

  1. What we put into our bodies (food, alcohol, drugs, etc.)
  2. How we move our body (exercise, flexibility, play, etc.)
  3. The thoughts we hold in our mind-body (gratitude, self love, frustration, etc.)

With this philosophy at the core of my approach, I often suggest that women with hormone imbalances consider the impact of their diet. And in PMS your diet can have a huge impact – for good, or for bad. So lets get to it and discuss how you can have an impact on your PMS by optimizing your diet.

  1. Quit sugar

Ladies, you know this one. But it is so damn hard to do – your body can send some pretty strong cravings for sugar when hormone imbalances associated with PMS cause your serotonin to plummet. But sugar is not going to make anything better.

Women who experience PMS eat, on average, 275% more refined sugar than women who do not have PMS. What?!! That’s a ton of sugar! And women with PMS also consume between 200-500 more calories per day – typically in the forms of carbohydrates, fats and sweets. That is not going to make anyone feel better!

The main issue is that sugar increases the loss of magnesium in the urine – and magnesium deficiency is thought to be the cause of a lot of PMS symptoms, including fatigue, irritability, brain fog, insomnia as well as period cramps. Just to add to your misery, sugar also increases salt and water retention, leading to swelling and breast tenderness. Ugh.

  1. Avoid alcohol

We’re still in common sense country here, but avoiding alcohol really is something you need to do if you want to balance your hormones and eliminate PMS. While reaching for a glass of wine (or two) is tempting when you’re in a PMS rage, you are not making things any better. Alcohol can inhibit your liver’s ability to detoxify hormones, and can lead to higher circulating estrogen levels. This can exacerbate the imbalance of hormones that is already thought to cause PMS – high estrogen to low progesterone.  So consider making a cup of tea instead, and skip the alcohol for your own sake.

  1. Cut the caffeine

I’m really not making any friends with this article. I’m feeling like a bit of a buzz kill! But let’s talk straight – hormone imbalances are strongly associated with our behaviours. And we can change our behaviours!

Drinking coffee, and other caffeine-containing beverages, has been found to be associated with PMS, and with a greater severity of PMS. If you have PMS, I encourage you to try a cycle without caffeine and see if you notice an improvement, a lot of the women in my practice have found this to have a huge impact.

  1. Skip the salt

If you experience bloating, breast tenderness or swelling during PMS, you should check your diet to see if you are eating too much salt. Mostly found in processed food, salt can contribute to water retention, and swelling. Skipping prepared, processed and fast foods should bring your salt intake down to a balanced and healthy level.

  1. Get complex

Breads, bagels, crackers, pasta and other simple carbohydrates are setting you up for blood sugar instability and almost guaranteeing a miserable PMS. Instead of these foods, opt for the complex carbohydrates, these are slower to digest, keep you full longer and your blood sugar stable. Women who eat more complex carbohydrates also eat more fiber, an important nutrient that promotes estrogen elimination from the body.

So banish the bread and instead go for whole grains – brown rice, oats, quinoa, millet, and amaranth are delicious. And try sweet potatoes, squash, lentils, and beans for filling complex carbohydrates.

  1. Go green

Leafy greens are a PMS fighting superfood! A rich source of calcium and magnesium, leafy greens also support liver function, encouraging the liver to detoxify and eliminate excess estrogen. Choose your favourite leafy greens and eat them every day – kale, spinach, arugula, swiss chard or collard greens are all excellent choices!

  1. Go fish!

Fish, and other foods that are rich in vitamin B6, are important for any woman struggling with PMS. B6, a water-soluble nutrient, is involved in over 100 reactions in our body, many of which are involved in the production of hormones and neurotransmitters. Vitamin B6 is one of the best studied nutrients for PMS, and it has been found to help restore balance for women with PMS and reduce symptoms, especially mood symptoms such as irritation, anger and sadness.

  1. Open sesame

Sesame seeds are an excellent source of calcium, and clinical trials have found that women with the highest intake of calcium have the lowest incidence of PMS symptoms. While most studies have been on calcium supplements, increasing dietary calcium is a great place to start.

Other great sources of calcium include tofu, sardines, leafy greens, cabbage, broccoli, green beans, squash, bean sprouts, almonds, brazil nuts, quinoa, chickpeas, beans and oranges.

  1. Beans, beans, beans!

There are many reasons why beans pack a powerful punch in treating PMS. Beans are an excellent source of magnesium, one of the most important nutrient imbalances in PMS. Taken as a supplement, magnesium can improve mood, reduce breast tenderness and relieve pain during periods.

But beans offer more than just magnesium. They also are a rich source of fiber and protein. Women who consume a mostly vegetarian diet have lower incidence of PMS and lower levels of estrogen – both benefits that can be achieved by just increasing the beans in your diet.

  1. Boost Bacteria

Fermented foods, like kim chi, sauerkraut, kombucha and kefir all contain probiotics – healthy bacteria that can live in our digestive tracts and support our overall health. Healthy bacteria do more than just help our digestion, they also support hormone balance – especially estrogen elimination, an important component of managing PMS.

When your bacteria balance is optimal your body is able to easily eliminate estrogen. When your bacteria levels are out of balance estrogen levels increase and can significantly contribute to PMS. So try some fermented foods, or take a daily probiotic to balance your bacteria.

 Diet and More

Diet is an excellent place to start in treating your PMS.  It may seem simple, but simple things can sometimes be incredibly powerful.  Each action you take on a daily basis, each food you eat, or those foods you don’t eat, all influence your hormone balance and determine whether you sail through PMS or struggle.  Once you have started with these dietary changes, if you are still experiencing symptoms, check out my top treatments for PMS, ask whether you may be experiencing PMDD or take a refresher on the hormonal imbalances of PMS.  And if you are ready to take the next step, feel free to get in touch so we can work together on resolving your PMS.

Disclaimer

The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

 

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PMS or PMDD?

Premenstrual syndrome (PMS) is a many-headed beast – with over 150 different symptoms attributed to PMS, many women find the week before their period to be a challenging time.

But what about those women who are completely destroyed by their PMS? Who suffer with severe mood changes, insomnia and fatigue? For those women, they may be suffering from PMDD – premenstrual dysphoric disorder.

A Diagnosis of PMDD

PMDD is classified as a depressive disorder. It is not the same as clinical depression as it occurs with a very specific timing – during the second half of the menstrual cycle, after ovulation, and it resolves within a few days of starting your period.

PMDD causes a lot of distress and significantly impacts a woman’s ability to function and to maintain her quality of life. Between 2-6% of women experience PMDD, but many of them don’t seek treatment and instead suffer each month with severe symptoms.

PMDD is different from PMS in the severity of symptoms and the consequences of the mood changes.   The diagnosis is made by using symptom tracking reports and needs to meet the following criteria:

Treatment of PMDD

The conventional approach to treating PMDD results in most women being given one of two options: the birth control pill, or an antidepressant. While these treatments may be effective for some women, many more women are seeking a more natural, empowered approach to managing their PMDD.

Natural Approaches to PMDD

In my article on Ten Natural Treatments for PMS I discuss the lifestyle and diet for managing PMS. I suggest all women with PMDD also follow those recommendations. But for PMDD I tend to take a more aggressive approach – the symptoms are often severe enough to warrant a very targeted and bold plan.

Vitamin B6

Used in both PMS and PMDD, vitamin B6 is necessary for the production of cortisol, progesterone and serotonin – all hormones involved in PMS and PMDD. Taking high (orthomolecular) doses of vitamin B6 can be helpful at reducing symptoms of PMS and PMDD. Vitamin B6 is usually taken all month long, but higher doses can be used in the second half of the cycle if needed.

Calcium

Calcium has been found in studies to reduce a wide variety of symptoms associated with PMS. While I don’t find it to be useful on its own, in a robust protocol calcium can play a role in reducing both the mood and physical symptoms of PMS and PMDD.

L-tryptophan and 5-HTP

Two supplements that can increase the production of serotonin in the body, L-tryptophan and 5-HTP, show a lot of promise in the treatment of PMDD. Supporting the serotonin system in women has been one of the most effective means of treating PMDD. L-tryptophan and 5-HTP are the direct precursors of serotonin and can significantly reduce mood symptoms of PMDD. These supplements are not taken together, and should not be combined with other antidepressants. Use under the guidance of a knowledgeable and experienced Naturopathic Doctor.

St. John’s Wort

One of the most commonly used botanical medicines, St. John’s Wort is an excellent treatment for women with PMDD. Acting on the serotonin system in the body, St. John’s Wort can reduce depressive symptoms of PMDD and improve mood. It can be taken all month long, or just during the second half of the menstrual cycle.

Chaste Berry

Chaste berry (chaste tree, Vitex agnus-castus), which I also discussed in the PMS article, has been found to be effective for PMDD. Chaste berry can reduce anger, irritability, anxiety, mood swings, and physical symptoms associated with PMS and PMDD. My experience is that it can be moderately effective for PMDD, but often additional treatments are needed to help women feel considerably better.

IV Micronutrient Therapy

One treatment that I have found to drastically improve PMS and PMDD symptoms in women is IV micronutrient therapy (IVMT). IVMT allows us to administer doses of vitamins (like B6, calcium and magnesium) at higher doses than you would be able to take orally. IV therapy also provides an abundance of nutrients necessary for detoxification of hormones – and reducing the hormone burden in the body can greatly improve symptoms of PMDD. Not every woman is a candidate for IVMT, but talk to your Naturopath to find out if you are.

Bio-Identical Progesterone

While we don’t know exactly what causes PMS and PMDD, one suspect in this mystery is an imbalance of estrogen and progesterone – often called estrogen dominance. When progesterone levels are unstable, or low, and estrogen levels are high, PMS and PMDD depression and mood swings can result. For some women, especially those in their 40s, bio-identical progesterone can be a lifesaver. Your ND will give you a questionnaire to identify a possible progesterone imbalance, and may also recommend hormone testing.

Empowering Your Journey

If you are interested in learning more about how to manage your PMDD, I suggest working with a qualified Naturopathic Doctor who can guide you on this journey.  PMDD is too severe, and too complex to try and piece together a treatment on your own.  Working with an ND who can guide and support you on this journey may be the best decision you make for your health and your sanity.

Select Resources

Comprehensive Gynecology, Seventh Edition. Ed. Lobo R, Gershenson D, Lentz G. 2017; 37, 815-828.

Ferri’s Clinical Advisor. Premenstrual Dysphoric Disorder. Ed. Ferri FF. 2019

Disclaimer

The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

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10 Tips to Treat PMS Naturally

PMS (premenstrual syndrome) sucks.  That’s not medical jargon, that’s just the way it is.  Once a month, up to three-quarters of women experience physical or emotional discomfort or pain which can last up to 14 days (seriously.  14 days.)  Over 150 symptoms of PMS have been identified but the most common symptoms are:

Naturopathic treatment of PMS
There are over 150 symptoms associated with PMS
  • Decreased energy
  • Irritability, nervousness, anxiety and anger
  • Food cravings
  • Depression
  • Headache
  • Altered sex drive
  • Breast pain
  • Muscle aches and low back pain
  • Bloating
  • Diarrhea and/ or constipation
  • Swelling of the hands and feet
  • Trouble concentrating
  • Difficulty sleeping

What causes PMS?

Honestly, we don’t exactly know.  Researchers, clinicians, and people all over the internet debate this constantly.  We do know that it’s most likely a combination of imbalances in our hormones, neurotransmitters, lifestyle factors and our environment that leads to symptoms of PMS.

Balancing these diverse systems gives most women relief from their PMS symptoms. But it can take some time to determine what will work for you!  Don’t try to do this alone – an experienced naturopath or functional medicine doctor can guide you and give you the best chance for bidding farewell to your PMS.

Below you will find my TOP TEN natural treatments for PMS.  Start here.  Empower yourself with knowledge.  Then find the support you need.

10 Tips to Treat PMS Naturally

1. Exercise

Come on.  We know exercise is important, but did you know it can decrease your PMS symptoms?  Studies have shown again and again that women who engage in regular exercise have fewer PMS symptoms than women who do not.  And the exercise doesn’t need to be intense – it just needs to happen regularly (at least 3 times per week throughout the month).

Exercise can reducing estrogen levels, improve blood sugar levels and raise your feel-good endorphins!  And really, any exercise will do.  So run, dance, swim, cycle, hula hoop, yoga or pilates – it doesn’t matter.  Just do it!

2.    Cut the sugar

Women who experience PMS have been reported to eat whopping 275% more refined sugar than women who do not get PMS symptoms.  DAMN.

Refined sugars zap our magnesium levels, increase salt and water retention and create imbalances in our insulin levels.  All of these concerns have been linked to PMS symptoms.

Eliminating refined sugar and limiting simple carbohydrates (grains, pasta, baked goods) in favour of high fiber complex carbohydrates (fruits and vegetables, whole grains) lowers levels of estrogen, improves magnesium levels and can significantly improve symptoms of PMS.   So cut out the cookies, cakes, bagels and breads in favour of oatmeal, popcorn, quinoa, brown rice and other fiber rich foods.

 3.    Eliminate caffeine

I hate to be the bearer of bad news, but caffeine consumption is associated with more and worse PMS symptoms.  Caffeine is linked especially to breast tenderness, anxiety, irritability and difficulty sleeping during PMS.  The impact is even worse when combined with sugar (pay attention all you Frappuccino drinkers!).  Eliminating caffeine, or limiting it during the premenstrual phase can improve PMS symptoms for a lot of women.

4.    Take a probiotic

Probiotics are not just for digestive health!  Those little buggers living in our intestines are working hard for our health.  Healthy bacteria can decrease symptoms of PMS by increasing beta-glucuronidase enzyme activity and promoting estrogen excretion.

The best way to establish healthy bacteria levels in your gut is to take a probiotic supplement.  Try for one with both Lactobacillus acidophilus and Bifidobacterium bifidum.  Taken with food, probiotics are extremely safe and have no negative side effects (you can experience bloating if you take too much – 1 to 10 billion is usually a safe amount).

 5.    Consider Cal-Mag

1k-7649 spinachEstrogen and calcium are BFFs in our bodies.  Estrogen is involved in the absorption, metabolism and utilization of calcium in our bodies (this is why we are more prone to osteoporosis as we age – we’re learning so much today!)  And studies have found that both mood and physical symptoms of PMS are improved with daily calcium supplementation

Magnesium deficiency is a serious concern and most women with PMS are deficient in magnesium!  I’m going to say that again – MOST women with PMS are deficient in magnesium.   Magnesium deficiency causes fatigue, irritability, mental confusion, menstrual cramps, insomnia, muscle aches or pains and heart beat irregularities.

Dietary sources of calcium include dark green leafy vegetables, dairy (cheese, yogurt, milk), tofu, and almonds.  Dietary sources of magnesium are similar and include green leafy vegetables, tofu, legumes, nuts, seeds and whole grains.  Take to your ND about a Cal-Mag supplement, and take it in the evening away from other medications and supplements.

6.    Bring the B vitamins

It is hard to keep track of the hundreds of different things B vitamins do!  One of the most important is the detoxification of hormones through our liver.  If you don’t have enough B vitamins, your body is going to be dealing with those hormones a lot longer than you want to be.

Vitamin B6 is also a superstar when it comes to treating PMS.  Necessary for the production of two neurotransmitters – serotonin and dopamine (read all about them in my article on hormones for happiness!), vitamin B6 can seriously ease symptoms of PMS such as low energy, irritability and mood swings.

As if that wasn’t enough, B6 is also involved in transfer of magnesium into cells – without B6 magnesium wouldn’t be able to enter cells.  This is another reason why B vitamins, and especially B6 are so important in the relief of PMS symptoms.

7.    Dong Quai

Dong Quai (Angelica sinensis) is a traditional Chinese herb with thousands of years of use for imbalances in women’s hormones.  It has been used for menopause, painful menstruation, no menstruation and as a uterine tonic.  Dong quai has phytoestrogenic properties and I recommend it for women who experience PMS symptoms in addition to painful menstruation.

Dong quai is usually used from ovulation (day 14) until menstruation begins.  If you are also experiencing painful periods, continue it until your period stops.

 8.    Chaste tree

The SINGLE most important herb in the treatment of PMS, chaste tree (Vitex agnus castus) has been a life-changer for many women in my practice.

The effects of chaste tree appear to be due to the impact it has on the hypothalamus and pituitary – the starting point for hormone production in the body.  As a result, chaste tree is able to normalize the production of many hormones, for instance, reducing prolactin levels and normalizing the estrogen to progesterone ratio.

Chaste tree is best taken daily throughout the menstrual cycle.  Studies have found it to be useful for almost all symptoms associated with PMS including irritability, mood swings, anger, anxiety, headache, and breast tenderness.

9.    Licorice

Licorice (Glycyrrhiza glabra) is an amazing herb – one of the most powerful we use.  It has been used in both Western and Eastern herbal medicine for thousands of years for a wide variety of ailments.  It also has impressive modern scientific research to back up its historical uses.

 Licorice is useful in the treatment of premenstrual syndrome because it lowers estrogen levels while simultaneously raising progesterone levels.  Licorice also blocks the hormone aldosterone, decreasing water retention.

Licorice is usually taken from ovulation (day 14) until your period starts.  It should not be used if you have a history of kidney disease or high blood pressure.  You should be under the care of a Naturopathic Doctor while taking licorice.

10. See a Naturopathic Doctor

Obviously I think this is the best thing you can do to help manage your PMS symptoms.  Naturopathic Doctors are experts in correcting the underlying imbalances that lead to PMS symptoms.  Your unique set of symptoms will give an experienced ND a lot of information that can be used to individualize a treatment plan just for you.  NDs also can order comprehensive hormone panels that will identify imbalances in cortisol, estrogen, progesterone or testosterone that may be contributing to your symptoms.  You can find a licensed Naturopathic Doctor in your area by visiting the national association websites – CAND in Canada and AANP in the United States.  And of course, you can contact me if you’d like us to work together.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

The Empowered Woman’s Guide to Vaginal pH Testing

In teaching my patients to provide empowered care for their lady garden, I have emphasized the importance of a healthy vaginal pH. So how do you know if your pH is optimal? You test it of course!

The Importance of Balance

Your vaginal pH is one of the most important factors contributing to the health and comfort of your lady garden. The pH of the vaginal tract is maintained by the healthy bacteria that live there – mostly Lactobacillus species. When the pH is out of balance this can lead to bacterial vaginosis (BV), yeast infections, and urinary tract infections.

If you are experiencing symptoms of itching, burning, discomfort or an unpleasant odour from your lady garden, a pH test can help you to determine the cause. And once you know the cause, an empowered woman can find the appropriate solution!

How to Test Vaginal pH

Testing your vaginal pH couldn’t be simpler. You purchase a pH test kit – it has to have a pretty narrow range to accurately assess the pH of the vaginal tract. This one is the one I recommend most – you can purchase it easily on Amazon.

To test the pH simply part the outer labia then apply a piece of the pH paper to the vaginal walls for a few seconds. You can then compare the colour of the pH paper to the packaging to determine your pH balance.  Choose the colour that most closely resembles the colour of the paper – it doesn’t have to be a perfect match, just a close match.

What the Results Mean

The pH of a healthy vaginal tract is slightly acidic – typically between 3.8 and 4.5.

A higher number (above 4.5) suggests a more alkaline environment – and is one of the most accurate ways of diagnosing BV. If your pH is high, you should skip the yeast infection treatments and instead start on the PATH to treating BV.

Yeast infections don’t typically change the pH of the lady garden. So if your pH is normal and you still have itching or discomfort, then a yeast infection is more likely your issue. If you don’t have typical symptoms of a yeast infection, speak with your Naturopathic Doctor about whether it may be cytolytic vaginosis, a condition associated with an overgrowth of Lactobacillus that can sometimes mimic a yeast infection.

Monitoring with pH

One of the best things you can do when you are learning to expertly tend to your lady garden is test your pH. If you have had a history of bacterial vaginosis in the past, using pH to monitor your balance, or to assess the impact of treatments, can be incredibly empowering. I suggest you try testing your vaginal pH at different times through your cycle, I recommend weekly, to get a sense of your pH balance throughout your hormonal cycle.

Seeking Support

If you test your vaginal pH and it is out of balance, I suggest you work with a qualified Naturopathic Doctor to regain your balance. The health of your lady garden is a reflection of your hormonal and bacterial health, and I want your health to be vibrant and amazing!

Selected Resources

Hemalatha R, Ramalaxmi BA, Sweta E, Balakrisna N, Mastromarino P. Evaluation of vaginal pH for detection of bacterial vaginosis. Indian J Med Res. 2013; 138(3):354-359

Disclaimer

The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

Phytoestrogens: Hormone Balance With Food

Phytoestrogens, or plant-based estrogens, are compounds found in our food that can bind to our estrogen receptors.  While a lot of confusion exists on the impact this has on our hormone health, I’m going to help you understand the amazing balancing effects of phytoestrogens, and tell you why you should consider having more of them in your diet.

Why Phytoestrogens are Important

In our bodies we have three sources for estrogen: the estrogen we make (also known as endogenous estrogen), the estrogen we eat (phytoestrogens) and the estrogen-like compounds we are exposed to in our environment (xenoestrogens).

Each of these estrogens can bind to an estrogen receptor and cause an estrogen-like effect.  The chemical estrogens, or xenoestrogens, from the pesticides, herbicides, personal care products and other chemicals in our body have a much stronger impact than that of our own home-made estrogen.  And the plant estrogens have a much weaker effect.

The Balancing Effects of Estrogen

With many women suffering from conditions of excess estrogen – like fibroids, PCOS, obesity and estrogen dominance as well as estrogen sensitive conditions like endometriosis, fibrocystic breasts and breast cancer – lowering their body burden of estrogen is important.  For women with high estrogen, consuming more very mildly estrogenic phytoestrogens can prevent the negative impact of exposure to their body’s own estrogens as well as the chemical estrogens from the environment.  When you have lots of plant estrogens in your body they occupy the estrogen receptor, causing a very small estrogen-like impact, but most importantly, they prevent other stronger estrogens from binding to that receptor.  This results in an overall lower estrogen state in the body.

Following along so far?  It gets better!

When women are suffering from low estrogen – due to hysterectomy or menopause, phytoestrogens can also be helpful.  When women is no longer producing her own estrogen in optimal amounts, the small amount of an estrogen effect from a phytoestrogen can help to boost her estrogen levels and diminish symptoms of low estrogen like hot flashes, night sweats, insomnia and mood swings.

Food Sources of Phytoestrogens

More than 300 different plants contain phytoestrogens. There are several subclasses of phytoestrogens, some of which are listed below.

Lignans – Vegetables, fruits, nuts, cereals, spices, seeds; especially flax seeds

Isoflavones – Spinach, fruits, clovers, peas, beans; especially soy

Flavones – Beans, green vegetables, fruits, nuts

Chalcones – Licorice root

Diterpenoids – Coffee

Triterpenoids – Licorice root, hops

Coumarins – Cabbage, peas, spinach, licorice, clover

To increase dietary sources of phytoestrogens, consider the following foods:

Flax seeds – the highest food source of phytoestrogens is flax seed and oils. The phytoestrogens in flax seeds are lignans. Lignans have antitumour, antioxidant, and weakly estrogenic and antiestrogenic characteristics. They have been found in studies to decrease vaginal dryness, hot flashes or night sweats in women with low estrogen symptoms.

Soy, edamame, tofu, tempeh – the best known phytoestrogen, soy, when consumed in the diet, is safe for women with symptoms of both high and low estrogen.  For hot flashes and night sweats, women who consume soy tend to have less symptoms than women who do not.  Other research suggests that increasing soy foods in the diet stabilizes bone density, decreases cholesterol levels and has a favourable effect on cardiovascular risk profiles in menopausal women

Beans: soybeans, tempeh, black beans, white beans, kidney beans, lentils, mung beans, coffee

Grains: wheat berry, oats, barley, rice, alfalfa, wheat germ

Seeds and nuts: flaxseed, sesame seeds, fenugreek

Vegetablesyams, carrots

Fruits: apples, pomegranates

Herbs and spices: Mint, licorice root, ginseng, hops, fennel, anise, red clover

Harmonizing Your Hormones

If you are interested in exploring more ways to balance your hormones naturally, book a free 15 minute meet and greet appointment with me to discuss how you can bring harmony to your hormones and fire up your health!

Disclaimer

The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

 

The Empowered Woman’s Guide to UTIs

This month I’m sharing some of my best advice on how to support and maintain a healthy lady garden. And no discussion on lady garden health would be complete without a mention of those miserable, burning, peeing-a-million-times-a-day UTIs.

Urinary Tract Infections

While men get UTIs as well, women are much more prone to getting urinary tract infections. This is due to a couple of unique things about the lady garden anatomy – the urethra is very close to two bacteria-filled environments, the vagina and the anus, and the urethra in women is much shorter, allowing a fast-track for bacteria to get into the urinary bladder.

Sex can also increase the incidence of UTIs in women because of, well, friction. If the bacteria in the vaginal tract are not healthily balanced those bad bacteria can be pushed into the urethra and lead to a UTI (this is why we are told to pee after sex ladies!)

Symptoms of UTIs

Most women are pretty fast to identify a UTI. There is no mistaking that burning sensation when you pee, as well as that urgent and frequent need to urinate – even when very little comes out each time. Other symptoms to pay attention to are: cloudy urine, pain in the lower back or lower abdomen, or fatigue, fever and chills. If you pain, fever or fatigue – get to your doctor – the infection may have moved into your kidneys which needs immediate attention.

An Empowered Approach to Treating UTIs

While most women are given an antibiotic for UTIs – a treatment which is absolutely necessary in some cases – many women can manage their UTIs quickly and easily with a more natural and empowered approach. There is much more to the treatment of UTIs than just killing off bacteria (those antibiotics will kill off both good and bad bacteria) – we also need to support the health of the lady garden and the immune system.

Lifestyle and Prevention

If you have ever had a UTI it is likely you have been given this advice, but it is so important that it is worth mentioning again. Follow these simple tips to prevent UTIs:

  1. Pee after having sex (to flush the urethra of any bacteria that may have gotten in there)
  2. Drink lots of water
  3. Pee often – don’t hold it in!
  4. Wipe from front to back
  5. Don’t use scented products on your lady garden
  6. Wear cotton underwear and loose fitting clothes

Diet to Prevent Bladder Irritation

Some foods can promote a bladder environment that makes it more likely for you to develop UTIs – and can make it harder to effective treat infections, leading to an increased likelihood of chronic or recurrent urinary tract infections (no thank you!)

Limit caffeine, refined sugar, white flour, alcohol, and food allergies to support the health of your bladder and reduce irritation. If you are a smoker, you should quit as well.

Get Hydrated

Another piece of obvious advice, the importance of hydration can NOT be underemphasized in the treatment of UTIs. I recommend drinking water like it is your day job when actively treating a UTI. But for prevention you should still drink at least 2 litres of water per day. Avoid fluids that contain caffeine and sugar, and stick instead with just plain water – or water with lemon if you’d like.

Keep Your pH Balanced

We talked a lot about the importance of pH balance in the lady garden in the BV and yeast infection articles, and pH balance is just as important for urinary tract infections. Our urine should be slightly acidic (like our lady garden!) which creates an environment that is inhospitable to those UTI-causing bacteria, like e. coli.

Vitamin C is one of the easiest and most effective ways to support the proper pH of the urine. During acute UTIs you can take higher doses of vitamin C (discuss your dose with your Naturopath), and for maintenance take 1-2g per day in divided doses (morning and evening).

Promote Healthy Bacteria

UTIs are caused by the presence of nasty bacteria – most often e. coli, in the urinary tract. Promoting healthy levels of beneficial bacteria, especially lactobacillus, will prevent there from being large colonies of e. coli in the vaginal tract, urinary tract and digestive tract. A daily probiotic supplement is absolutely recommended, and I will often recommend a topical probiotic to be applied to the lady garden during acute infection.

Clear Out the Urethra

We’ve all heard of using cranberry to treat UTIs, and there is evidence that this treatment will help. Cranberry contains a compound called proanthocyanidin that prevents bacteria from adhering to the walls of the urinary tract. This allows you to clear the bacteria much faster. For an acute infection you need to use unsweetened 100% cranberry juice and drink a good amount per day – up to 16 ounces, diluted in water.

Banish Bad Bacteria

There are some excellent natural plant-based treatments for killing off the bacteria that cause UTIs. I never recommend these in isolation – they need to be taken as part of an empowered treatment plan. Destroying bacteria alone will not adequately treat a UTI.

Uva ursi is a powerful antimicrobial that can be highly effective in eradicating bacteria, including e. coli. It is not for use in pregnancy, breastfeeding, children or for more than one week at a time.

Goldenseal is another excellent antimicrobial that is effective against e. coli. It can be used as a supplement, in a tea, or as a lady garden rinse after sexual activity.

Boost Immune Function

To support your immune system, be sure you are maintaining healthy vitamin D levels. Vitamin D is necessary for the production of antimicrobial peptides – our body’s own antibiotics. Supplementation with vitamin D has been found to be associated with a decreased incidence of UTIs. And since just about every Canadian is deficient from October to May, a daily supplement is necessary for most everyone.

Empowered and UTI-Free!

I hope you can now see all the many factors that go into treating and preventing UTIs.  Working with a Naturopathic Doctor can help you to individualize your plan – to be sure that you are taking all the necessary steps to be empowered in the care of your lady garden.  If you’d like to talk – drop me a line!  You can book a 15 minute meet and greet session, join me on Facebook or Instagram.  I’m thrilled to a part of your empowered journey.

Disclaimer

The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.