Health Benefits Of Polyphenols

When you walk down the aisle of your local health food store, looking at the wall of supplements can be enough to make your head spin.

Some of them are simple enough to understand.

Most of us know about the essential vitamins and minerals we need, even if we don’t know exactly what each one does or when to supplement them.

But that wall of supplements goes far beyond just vitamins and minerals, doesn’t it?

Curcumin? Glutathione? Phosphatidylserine? What on Earth are these things?

The answers to those questions are for another article.

Today, we’ll take a look at polyphenols.

These natural nutrients can serve as great natural heart health solutions, and have a number of other health benefits.

Read on to find out more.

What Are Polyphenols?

Polyphenols are organic chemicals that come from a number of different plant-based foods.

From the plant’s perspective, they offer a number of different benefits. They play a role in signaling when the plant’s fruit ought to begin ripening, protecting against ultraviolet radiation, and fighting off microbial infections.

There are a number of different substances which fall under the category polyphenol, and some have names you might recognize.

Quercetin, for example, is one of the better known polyphenols.

If you’re a wine enthusiast, you may have heard discussion about tannins. Tannins are what give a wine its dryness, and they’re also considered polyphenols.

Wine tannins usually come from the grape seed, skin, or the oak of the barrel in which it was aged.

Other polyphenols include:

• Curcumin
• Kaempferol
• Catechins
• Lignans
• Capsaicin
• Anthocyanins

Health Benefits Of Polyphenols

From a human health perspective, polyphenols offer a number of different health benefits.

Let’s take a look at what they are.

1. May Reduce Inflammation

Inflammation is one of your body’s responses to protect us from infection.

Sometimes, it’s a good thing.

For example, if you scrape your knee, part of your body’s way of repairing it is by inflaming the affected area.

However, chronic inflammation has been linked to many chronic illnesses, including:

• Inflammatory bowel diseases like Crohn’s disease and ulcerative colitis
• Arthritis, particularly rheumatoid arthritis
• Tuberculosis
• Asthma
• Hepatitis
• Chronic ulcers

Reducing inflammation is one way to help manage these conditions.

A 2012 study by Liao Et Al found that an extract of the polyphenol-rich plant Cinnamomum cassia, or Chinese cinnamon, had excellent anti-inflammatory properties.

As well, curcumin is well-known for its anti-inflammatory properties.

Curcumin is what gives the spice turmeric its yellow colour. You can find it in many Indian foods, as well as in table mustard.

A 2015 study by Yan Et Al outlines its anti-inflammatory properties.

2. May Help Regulate Body Weight

Losing weight is an ongoing concern in modern society.

According to data from Statistics Canada, just over 1/3 of Canadians are considered to be overweight.

It seems like polyphenols may hold a solution for weight loss.

A 2011 study by Reza Rastmanesh found that a diet rich in polyphenols could help with weight loss by interacting with the gut’s microbiome.

Another study, this one in December 2019 by Peng Et Al found polyphenols from the plant Solanum nigrum, or black nightshade, were effective in reducing body fat by regulating lipid metabolism and decreasing the amount of adipocytes.

Adipocytes are cells your body uses to store fat.

And coming back to curcumin once more, a 2015 study by Di Pierro Et Al took a look at how curcumin could affect weight loss.

They gathered a group of people who’d made a concerted effort for 30 days to lose weight, without much success.

After that, they administered curcumin supplements along with phosphatidylserine, and found the rate of weight loss improved significantly.

3. May Reduce Risk Of Type 2 Diabetes

One of the main concerns associated with type 2 diabetes is hyperglycemia – high blood sugar.

Insulin is a hormone your body uses to metabolize sugar.

When you’re diabetic, your body either doesn’t produce insulin at all – type 1 – or it doesn’t produce enough to manage the sugar in your system – type 2.

Polyphenols help stimulate the production of insulin in your body.

They can also prevent starches from being broken down into sugars, which leads to a blood sugar surge after you eat.

4. May Reduce Blood Pressure And LDL Cholesterol

Remember the classic phrase “an apple a day keeps the doctor away”?

Part of the reason for that is because of the polyphenol content of apples.

A study from December 2019 by Koutsos Et Al found that two apples a day were able to lower LDL cholesterol (“bad” cholesterol) in rats.

LDL cholesterol build-up is one of the main reasons leading to conditions like atherosclerosis . And because atherosclerosis is one of the leading causes of death, this research is promising.

5. May Help Improve Digestion

Having a healthy gut microbiome is critical to healthy digestion.

Broadly speaking, there are two ways to do that – support the growth of beneficial bacteria, and suppress the growth of harmful bacteria.

Polyphenols can help you do both.

In particular, they can promote the growth of bifidobacteria, and fight off salmonella, E. coli, and C. difficile.

As well, polyphenols have been shown effective in managing a number of digestive disorders, including inflammatory bowel diseases and peptic ulcers.

Dietary Sources Of Polyphenols

In general, you can get polyphenols from most plant-based foods. In particular, though, the following foods are particularly rich in them:

• Cloves
• Peppermint
• Star anise
• Chocolate, particularly dark chocolate
• Blueberries
• Strawberries
• Raspberries
• Blackberries
• Cherries
• Apples
• Plums
• Black beans
• Hazelnuts
• Walnuts
• Pecans
• Almonds
• Artichokes
• Spinach
• Red onions
• Soy, particularly tempeh
• Black tea
• Green tea
• Wine, particularly red wine

Potential Risks From Polyphenols

Scientific research has only been exploring the effects of polyphenols for a short time, so we’re not as far in our understanding of them as we’d like to be.

There do seem to be some risks which we don’t fully understand yet, but for the most part those are associated with polyphenol supplements.

So if you eat a plant-based diet or you enjoy a cup of green tea, you probably don’t need to worry.

Polyphenol supplements may interact with certain prescription medications though, so be mindful of that.

Book An Appointment With Annex Naturopathic

If you’re interested in exploring what polyphenols can do for you, it’s best to speak with a naturopathic doctor.

Book an appointment at Annex Naturopathic today to find out more.

We’ll take the time to listen to your concerns, diagnose, and build a treatment plan designed to address those concerns.

Whether or not polyphenols are right for you is a more complex question than for certain other health supplements.

Book an appointment with Annex Naturopathic today.

If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us.

Yours in Health,

Dr. Marnie Luck, N.D

Annex Naturopathic Clinic
572 Bloor St W #201, Toronto, ON M6G 1K1

-https://goo.gl/maps/uVRBvcyoUa62

Annex Naturopathic Clinic is a clinic in Toronto that offers integrative healthcare solutions from Drs. Marnie Luck, ND, and Tanya Lee, ND

---

Learn more ideas about health, wellness, naturopathy, and medicine at: Toronto naturopath

---

Natural Supplements For Healthier Skin

Although the best way to care for your skin and your body in general is to eat a well-balanced and nutritious diet, it can be difficult to ensure you’re getting enough of the right vitamins and minerals.

Supplements are an easy, accessible, and effective way to help your body’s natural processes keep your skin nourished and healthy.

Today, we’re going to look into six of the best supplements you can take to support the health of your skin.

Acne, hyper-pigmentation, scarring, and dryness are just a few ways your skin tells you it’s not doing as well as it could be.

You can give it a boost from the inside by incorporating some of these all-natural supplements.

If you’re looking to improve your visage from the inside out, keep reading for our natural solutions for healthier skin.

What’s Important When It Comes To Skin Care?

There are many factors that affect the condition of your skin.

Genetics and products can certainly play a role, but the true key to beautiful skin is internal health.

You may have noticed in the past that you break out after eating certain foods, or your skin feels and looks great after a period of clean eating.

Vitamin deficiencies are known to affect the health of your skin.

Although washing and moisturizing your face regularly and wearing SPF sunscreen every day can also be necessary for your skin’s wellbeing, ultimately the best thing you can do is make sure you’re getting plenty of key vitamins and minerals.

There are two crucial elements in your quest for great skin: knowledge of how your gut health plays a role, and what raw materials are necessary for your body to work its magic.

1. The Intestinal Microbiome

With the growing popularity of probiotics, more and more people are learning about why it’s important to encourage and support the good bacteria in your digestive system.

Your intestinal microbiome is responsible for the absorption of nutrients, which your body needs to function properly.

Not only is it vital for your overall health, but it really affects the appearance and underlying health of your skin.

Tuddenham and Sears published an article in 2015 that outlined their study of the gut microbiome. In it, they talk about its complexity – it includes 500-1000 species of gut flora, which work to digest food, extract nutrients, protect against infection, regulate your metabolism, and so much more.

Without proper gut health, your body won’t be as capable of absorbing the nutrients your skin needs.

Plus, you need to supply your intestinal microbiome with the right raw materials — vitamins, minerals, and other nutrients — so it can do its job.

2. The Raw Materials

Diet is your body’s number one source of nutrients, which are then absorbed by your intestinal microbiome and work to replenish and support your skin.

But which nutrients are most necessary for skin health?

Natural Supplements For Healthier Skin

Even when making a direct effort to get enough vitamins and minerals in your diet, sometimes we all fall short.

Some deficiencies are more common in countries with particular weather; for example, Canadians are disproportionately deficient in vitamin D due to the lack of sun.

Supplementation can be a great way to support your organs and gut health, ultimately providing you with glowing skin.

Let’s look at the top six supplements for naturally beautiful skin,

1. Vitamin C

Nowadays, vitamin C is one of the most popular skincare product ingredients — but it’s even more effective when it’s working from the inside out.

If you’re dealing with hyper-pigmentation, redness, rosacea, scarring, or acne, vitamin C may help brighten your skin and eliminate dullness and inflammation.

Vitamin C, or ascorbic acid, protects your cells from damage and toxins.

Free radicals are toxic compounds formed as a byproduct inside your body, and you’re also exposed to them by environmental factors such as pollution, the sun’s UV rays, and cigarette smoke.

Vitamin C acts as an antioxidant that boosts collagen production, helps repair sun damage, hydrates your skin, and helps with healing.

It can also help with scarring and discolouration.

Although it’s found in many topical products, vitamin C can often be harsh on the skin & cause unwanted reactions.

Additionally, this vitamin is often easily lost in your urine, so it can be difficult to make sure your body is actually absorbing enough.

This is why supplementation is a great way to provide your skin with vitamin C.

2. Calcium

Calcium isn’t just great for your bones and teeth.

It’s also critical for the health of your skin.

Calcium is typically found in the top layer of your skin, and if it’s lacking your skin will appear dry, thin, and easily damaged.

It’s necessary for skin growth to and encourages cell turnover.

Many calcium supplements also contain vitamin D because the latter vitamin helps your body absorb calcium.

3. Vitamin E

When it comes to hydration and protection from free radicals, vitamin E is one of the most powerful tools you can include in your routine.

Not only does it lessen the effects of skin damage by improving skin durability and repairing damage such as sunburns, but it also supports your immune system — and we know a healthy immune system is the key foundation to healthy skin.

Vitamin E is a group of fat-soluble compounds with properties similar to antioxidants.

Similar to vitamin C, you can find vitamin E in both supplement form and in skincare products.

However, it’s more effective when taken as a supplement because of how it boosts your body’s internal systems to support healthy skin.

4. Vitamin D

The more time that passes, the more research we have on how vitamin D affects the wellbeing of your skin.

We know vitamin D plays a big role in healing and repairing discolouration, especially after sun damage.

Vitamin D also regulates your gut bacteria, which is crucial for the health of your skin.

However, if you have a vitamin D deficiency it may be triggering your acne break-outs.

Especially for us Canadians, in this vitamin, supplementation is important to ensure your body has sufficient vitamin D.

This is because we get our vitamin D by absorbing it through the Sun’s rays. And during the winter months, we don’t get enough Sun.

A vitamin D deficiency is also associated with an “increased incidence and worse prognosis of various types of cancer including melanoma”, as noted in this 2017 study.

5. Collagen

Collagen is the most abundant protein in your body with the majority found in your dermis, or the second layer of skin beneath your epidermis.

It holds your body together by providing support and structure to your muscles and skeletal system.

However, that’s not all — it’s also important for the elasticity and hydration of your skin.

As you age, the amount of collagen your body produces becomes much lower.

This is why in older skin we see more wrinkles, sagging, and overall skin dullness.

Collagen supplements serve to not only provide your skin with more collagen, but also to encourage your body to produce more collagen.

You can find collagen in many different forms, from naturally flavoured powders to easy compressed capsules.

6. Probiotics

The health of your intestinal microbiome directly affects your body’s ability to absorb vitamins and minerals and send them to the right places.

Probiotics populate your gut with beneficial bacteria, and they also encourage your immune system to engage in anti-inflammatory responses.

This is why probiotics are a helpful supplement for anyone with a chronic inflammatory condition, such as irritable bowel syndrome, acne, eczema, or premature aging.

For more information on which probiotic is right for you, ask your naturopathic doctor.

Book An Appointment With Annex Naturopathic

Everyone wants glowing, beautiful skin, and the secret to achieving it is ensuring your body has abundant vitamins, minerals, and proteins.

Supplements are an excellent way to ensure the health of your skin.

If you want to create a natural skincare plan but don’t know which supplements to choose, contact us at Annex Naturopathic.

We would love to work with you to determine the best treatment options for you and your lifestyle.

Providing your body with the right compounds can make an astounding difference in the health and appearance of your skin.

Book an appointment with Annex Naturopathic today — we can help.

 

If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us.

Yours in Health,

Dr. Tanya Lee, N.D

Annex Naturopathic Clinic

572 Bloor St W #201, Toronto, ON M6G 1K1
-https://goo.gl/maps/uVRBvcyoUa62

Annex Naturopathic Clinic is a clinic in Toronto that offers integrative healthcare solutions from Drs. Marnie Luck, ND, and Tanya Lee, ND

---

Read more info on health, wellness, naturopathy, and medicine at: naturopath in Toronto

---

A Naturopathic Doctor’s Role During Menopause

If you menstruate, you’ll eventually run up against menopause.

This can be a difficult time that can interfere with your daily life and routine.

Because this is a natural part of a life, there is no “cure” for menopause.

However, as we’ll see later in this article, there are some naturopathic solutions for menopause which can ease your transition through this process.

Keep reading to find out more.

What is Menopause?

Change of life, the Big M, or simply The Change: call it what you want, it will happen in anyone who menstruates.

In the US alone, two million people reach menopause every year.

Menopause is the natural biological process during which your reproductive hormones decrease, your ovaries stop producing eggs, and eventually your periods end.

The gradual transition to menopause is called perimenopause.

During this time hormones such as estrogen and progesterone begin to fluctuate and can cause a number of physical symptoms.

A Naturopathic Doctor’s Role During Menopause

By focusing on the whole person, a naturopathic doctor can help to address the factors that impact perimenopause and menopause.

By doing a full naturopathic evaluation, your naturopathic doctor can help to manage difficult symptoms and also take preventive measures to address changes that can impact heart, bone, and brain health.

Read on below to find out some of the ways a naturopathic doctor can help you with

1. Managing Your Physical Symptoms

Menopause can come with a great deal of physical symptoms.

While it is a natural part of life, these symptoms can cause a lot of frustration.

A naturopathic doctor can help you to deal with a number of the issues you may experience during your menopausal journey.

For example, as your hormone levels fluctuate during menopause, you’re likely to experience hot flashes and night sweats.

These can vary in length and frequency, and certain lifestyle factors might make them worse, like your environment, nutrition, stress level, and alcohol and tobacco use.

While hot flashes are common in menopause, it’s important to note they may pop up in other conditions as well.

So if you’re experiencing hot flashes, let’s make sure it’s actually menopause that’s causing them, and not hyperthyroidism, anxiety, or something else.

Another common symptom of menopause is vaginal dryness.

A decreased level of estrogen can cause vaginal tissue to become thinner, drier, and less elastic, which can cause penetration to be painful and can also leave you at risk for urinary tract infections and urinary incontinence.

A full evaluation will help to ensure that these symptoms are not caused by other health issues such as malignancies, vulvar dystrophies and dermatoses, infection, allergies, and skin conditions.

From there, your naturopathic doctor can provide solutions to manage your vaginal dryness naturally.

As menopause progresses, several skin changes can occur as well, such as brown spots, dryness, wrinkling, and easy bruising.

Skin is partially composed of collagen and 30 percent of skin collage is lost during the first five years of menopause.

Your naturopathic doctor will help you retain your skin’s elasticity, so you can continue to look and feel great as you age.

2. Manage Your Mental and Emotional Symptoms

The physical effects of menopause can often lead to mental and emotional symptoms.

If you’re in menopause or perimenopause, you might experience a decreased libido and other changes in sexual responses.

This is due to change in anatomy, hormone levels, physiology, psychological factors, and other stressors during menopausal transitions.

You may also experience depression, anxiety, and mood swings.

These symptoms, as well as increased irritability and panic or anxiety disorder, may be caused by the sleep disruption due to your hot flashes and other factors that aren’t related to hormonal changes.

Whatever it is that’s causing your changes to you mental health state, your naturopathic doctor will work to find the root cause.

From there, you’ll get a treatment plan designed to address that root cause, helping you get back to feeling balanced and back to your regular self.

3. Reduce Your Health Risks

As you make your way through menopause, your risk of certain health disorders increases.

For example, your bones will become weaker as you age, putting you at greater risk for osteoporosis.

So your naturopathic doctor may prescribe vitamin D and calcium and recommend bone strengthening dietary and exercise regimes to help reduce your risk.

As well, you’re at greater risk for a deteriorating memory as you get older.

As a result, your naturopathic doctor may suggest herbs such as the plant extract bacopa monnieri, or mind-body medicine techniques like meditation to help improve memory and prevent cognitive decline.

4. Keep Your Energy Levels Up

Let’s face it – menopause is exhausting.

A common symptom of menopause is insomnia. That’s partially due to the hot flashes you have to deal with, but there’s more to it than that.

A 2015 study in the Journal Of Sleep Disorders And Therapies found a comorbidity between menopause and a number of issues which could affect your sleep quality, including:

• Anxiety
• Depression
• Obstructive sleep apnea
• Restless leg syndrome

Your naturopathic doctor can help you find solutions for your sleep difficulties, easing your menopausal journey.

Bioidentical Hormone Replacement Therapy: A Potential Solution

Hormones are like chemical messengers that help your body to carry out a variety of major functions.

Hormones do things like tell you when you’re hungry, regulate emotions, and control your immune, digestive, and reproductive system.

When your hormones are out of balance, you can be faced with a variety of different health concerns.

Bioidentical hormone replacement therapy is a treatment in which your hormone levels can be supplemented to help ease your symptoms.

Since menopause is not a health disorder but instead a natural part of your life, BHRT is intended to ease your menopausal symptoms and not to eliminate menopause entirely.

Bioidentical Hormone Replacement Therapy can help with symptoms such as mood swings, lost libido, insomnia, chronic fatigue, memory issues, weight gain, hot flashes, and night sweats.

Book An Appointment With Annex Naturopathic

Are you starting to approach a menopausal age, and concerned with how it’s going to affect your life?

Have you already begun down the menopausal path, and having trouble dealing with the symptoms?

Either way, Annex Naturopathic is here for you.

Book an appointment with us today, and speak to one of our naturopathic doctors on how you can get relief from your menopausal symptoms, naturally.

If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us.

Yours in Health,

Dr. Marnie Luck, N.D

Annex Naturopathic Clinic
572 Bloor St W #201, Toronto, ON M6G 1K1

-https://goo.gl/maps/uVRBvcyoUa62

Annex Naturopathic Clinic is a clinic in Toronto that offers integrative healthcare solutions from Drs. Marnie Luck, ND, and Tanya Lee, ND

---

Read more info about health, wellness, naturopathy, and medicine at: Toronto naturopathic doctors

---

Health Benefits Of GABA

Looking up at the wall of health supplements at your local health food store can be enough to make your head spin.

Sure, there are the vitamins and minerals to consider – those can be complex enough on their own.

But then, throw in all the other supplements. Glutathione? Omega-3’s? Polyphenols? What is all this stuff?

We’ve covered each of the above compounds in the past, to help you get a better understanding of how they can influence your health.

Today we’ll take a look at GABA.

What Is GABA?

GABA stands for gamma aminobutyric acid – you can see why abbreviating the word here is important.

It’s an amino acid. There are many different amino acids, and they each do something a little different in your body.

However, they all have in common the fact that they serve as the building blocks of proteins.

Since many of your body’s most important elements are made of proteins – including many of your hormones - these amino acids are critical for life.

GABA’s unique role is to act as a neurotransmitter in your brain.

It inhibits brain signals, decreasing activity in your nervous system. This has the effect of helping keep you calm.

Sources Of GABA

Your body naturally produces GABA on its own, but it’s difficult to get GABA directly from your diet.

The only readily available sources of it come from fermented foods like kimchi and tempeh.

As a result, it’s most commonly taken as a supplement.

Health Benefits Of GABA

Aside from the calming effect mentioned above, GABA has a number of health benefits.

Read on to find out more.

1. May Help With Insomnia

Because of GABA’s calming effect, researchers have focused on its effectiveness as a remedy for insomnia.

A 2018 study by Jung-Ick Byun Et Al studied 40 patients with insomnia, and provided them with either GABA supplements or a placebo.

They concluded that GABA supplements significantly improved the insomnia within the control group, and recommended its widespread use in the general population.

If you’re looking for a natural solution for insomnia, GABA might be the solution for you.

2. May Reduce Anxiety

Research on how GABA can affect anxiety is still ongoing.

Because of its role as a sleep aid, it’s thought GABA can help relieve anxiety as well.

The question, though, is how effective supplemental GABA is at getting to your brain via your bloodstream.

However, initial studies show promise.

3. May Help With High Blood Pressure

Again, GABA’s benefit with reducing high blood pressure ties back to its benefits for sleep.

One of the common symptoms of insomnia is high blood pressure, so in some cases solving one will solve the other.

Additionally, a 2018 study by Chen Et Al found that treating high blood pressure rats with GABA tea had a positive effect.

4. May Help Relieve PMS Symptoms

If you suffer from PMS, you’ll experience a variety of mood fluctuations, including irritability and emotional instability.

Part of this is due to hormonal fluctuations. After menstruation ends, your body will increase estrogen production in order to re-line your uterus.

About halfway through your cycle, though, your estrogen levels will begin to decrease, while your progesterone increases. It’s the spike in progesterone that can lead to your mood changes.

However, your neurotransmitter levels will also fluctuate, including GABA. Supplementing your GABA levels may help you relieve your PMS symptoms.

5. Other Possible Benefit

Research is still ongoing into the other potential benefits of GABA. If you’re dealing with one of the following conditions, it may help:

• Motion sickness
• Cerebral palsy
• Cushing’s disease
• Huntington’s disease
• Meningitis
• Seizures
• ADHD
• Pain relief
• Weight loss

Side Effects Of GABA

Because GABA is a substance your body naturally produces, it’s likely safe to supplement with.

However, there are some reported side effects.

The one that should come as least surprise is drowsiness. Avoid taking GABA before driving or operating any heavy machinery.

Beyond that, though, you may also experience an upset stomach, minor headaches, or muscle weakness.

Studies on how GABA interacts with other medications or supplements are limited as well, so if you’re planning on adding GABA to your routine, be sure to speak with your naturopathic doctor first. The same goes for if you’re pregnant or breastfeeding.

Book An Appointment With Annex Naturopathic

Are you having trouble sleeping?

Dealing with frustrating PMS symptoms?

Does GABA seem like a useful way to relieve your anxiety and improve your quality of life?

If so, book an appointment with us here at Annex Naturopathic.

You’ll get a chance to sit down with a naturopathic doctor and discuss your health concerns. From there, we’ll help you decide whether GABA, or another naturopathic service, is right for you.

Insomnia can be a crippling condition to deal with, but there are natural solutions available which may help.

Book your appointment with Annex Naturopathic today.

 

If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us.

Yours in Health,

Dr. Tanya Lee, N.D

Annex Naturopathic Clinic

572 Bloor St W #201, Toronto, ON M6G 1K1
-https://goo.gl/maps/uVRBvcyoUa62

Annex Naturopathic Clinic is a clinic in Toronto that offers integrative healthcare solutions from Drs. Marnie Luck, ND, and Tanya Lee, ND

---

Read more ideas about health, wellness, naturopathy, and medicine at: naturopathic clinic in Toronto

---