What Is Intermittent Fasting? A Naturopathic Perspective

Everywhere you look, there are health and fitness “experts” telling you what to eat, how to eat, how much to eat, and when to eat.

Keto. Paleo. Vegan. Mediterranean. Raw food.

All of these diets have their pros and cons, and while some work great for one person, they might not be ideal for the next.

If you need assistance in sorting out all of these options, consider having a naturopathic consultation to discuss which diet or eating plan may be beneficial to you.

Today we are going to have a closer look at intermittent fasting - not another diet, per se, but a pattern which tells you when to eat and when to abstain from eating.

Keep reading to learn more about this way of eating, and the benefits it may offer.

What Is Intermittent Fasting?

Strictly speaking, intermittent fasting is an eating plan where you cycle between periods of eating and periods of fasting.

Common methods include:

• 16/8 in which only eat during an 8-hour period each day, and fast for the remaining 16 hours (for instance, one may eat between noon and 8 PM, and then fast between 8 PM and noon the next day)
• 5:2 (where on 5 days of the week you ear normally but restrict calories to 500-600 on two other days).

The 16/8 method is the most popular, as most people find it to be easier to stick to, and more sustainable in the long term.

What Happens When You Fast?

When you go for an extended period of time, there are a number of changes which occur in the body.

After approximately eight hours of fasting, the body has used its glucose stores and starts to burn fat instead.

Once the body runs out of fat as a source of energy, it will begin to breakdown muscle tissue, which, obviously, is something you want to avoid.

Health Benefits Of Intermittent Fasting

There are a number of benefits of fasting, which can include:

• Insulin levels in the blood drop, which helps the body to burn fat
• There are positive changes in genes which can impact longevity and protect against disease
• Cellular repair processes are initiated
• Levels of human growth hormone increase, leading to muscle gains and fat burning
• Increased brain function

Keep reading for a more detailed look at some of these benefits.

1. May Help You Lose Weight

A huge reason people start following new diets or eating plans is the goal to lose a few pounds.

Whether it’s for health reasons, to look better in a bathing suit, or a little bit of both, wanting to lose a few pounds is very common.

A 2000 study in the American Journal of Clinical Nutrition found during an 84-hour starvation period, resting energy expenditure (also known as resting metabolic rate) increased significantly.

Furthermore, by the very nature of restricting the times during which you eat, generally, the total calorie intake is lowered, so long as you don’t go overboard and binge during the times which you’re eating.

This combination of increased metabolism and fewer calories consumed can be a powerful combination for weight loss.

2. May Lower Your Risk Of Type 2 Diabetes

Intermittent fasting has been shown to reduce insulin resistance, lower blood sugar levels, and offer protection against the development of type-2 diabetes.

Studies on humans have shown that during fasting insulin may be reduced anywhere from 20 to 31 percent.

Furthermore, the effect of fasting on blood sugar is a reduction of three to six percent.

Both of these factors may lower your risk of developing type-2 diabetes.

3. May Be Good For Your Brain

There have been a few studies which have shown a positive impact of intermittent fasting on the brain.

In 2018, a study in the journal Nature Reviews, Neuroscience showed how cycles of fasting, combined with periods of eating, can optimize brain function.

This study showed benefits such as promoting neuroplasticity and resistance to brain injury and disease.

Another study, in Experimental Biology and Medicine showed intermittent fasting may be effective in protecting against cognitive deterioration as one ages.

4. May Help Reduce Inflammation

In 2007, a study in the Annals of Nutrition and Metabolism studied healthy volunteers who were fasting for the religious holiday of Ramadan and looked at the effects of fasting on inflammation.

This study found in participants who were fasting, inflammation levels were decreased.

5. May Increase Your Lifespan

A study in the journal Gerontology found intermittent fasting to have an impressive impact on the lifespan of rats, where those who were fed a fasting diet – eating only every other day – lived 83% longer than rats not on a fasting diet.

This said it is important to note that this research is still in its early stages and more research needs to be done, however even at this early stage, there is promise.

Is Intermittent Fasting Safe?

Just like any diet or eating plan, intermittent fasting is not without its side effects.

The main one being hunger - however, generally, this is only temporary, as your body adjusts to a new eating schedule.

Additionally, there is some research to show that intermittent fasting may not have as many benefits for women as it does for men.

Studies in rats have shown it to cause female rats to miss menstrual cycles, and make them infertile.

Anecdotally, skipped periods have been reported by women attempting intermittent fasting, only to have them return when they resumed their normal eating patterns.

If you have any of the following conditions, you should discuss with your doctor before trying intermittent fasting, or any other eating plan:

• Underweight
• History of eating disorders
• Diabetes
• On medications
• Medical issues regarding blood sugar regulation
• Low blood pressure
• Have a history of irregular periods
• Are trying to become pregnant
• Are currently pregnant, or breastfeeding

Overall, though, intermittent fasting is considered to be safe, if you’re otherwise in good health.

Book An Appointment With Annex Naturopathic

Trying to decide on a diet or eating plan to fit your lifestyle?

Perhaps you’re trying to lose weight or maybe gain muscle.

Maybe you just want to be sure you are eating in a way to best fuel your body to handle everyday tasks.

Annex Naturopathic can help.

We will perform a comprehensive health assessment, which looks at your medical history, lifestyle habits, and diet.

From there, one of our naturopathic doctors in Toronto will work with you to offer naturopathic solutions to any targeted issues you want to address, or just give you ways to stay healthier overall.

Contact 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

---

Find additional ways on health, wellness, naturopathy, and medicine at: Toronto naturopathic clinic

---

Naturopathic Treatment For Endometriosis

Endometriosis is a relatively common condition that can cause massive amounts of pain and discomfort, especially around your period.

Like many other chronic illnesses, endometriosis comes with inflammation – it’s this inflammation that may be the cause of endometriosis pain.

If you’re dealing with endometriosis, you aren’t alone — and there are naturopathic treatments to help alleviate your symptoms.

Today, we’re going to look at some of the most effective natural treatments for endometriosis.

What Is Endometriosis?

Endometriosis is a chronic disorder that causes tissue to grow endometrial tissue on organs outside your uterine cavity.

This tissue can grow on your ovaries, pelvic lining, and bowel.

Your uterine lining, or endometrium, is lined with a similar tissue.

Menstruation causes your hormone levels to fluctuate, which inflames this extra tissue.

The misplaced tissue will grow and thicken, eventually breaking down without any means of leaving your pelvic area.

This can lead to a number of uncomfortable and painful symptoms, which often spike around your period.

What Causes Endometriosis?

Unfortunately, the exact cause of endometriosis is unknown.

There are some theories that have circulated for years, such as "retrograde menstruation".

Retrograde menstruation occurs when menstrual blood enters your pelvic cavity via the fallopian tubes instead of leaving your body through your vagina like normal.

Another suspected cause theorizes that hormones cause the cells outside your uterus to transform into cells similar to those inside your uterus.

Others speculate endometriosis may be caused by an issue with the immune system, the transportation of uterine cells through the lymphatic system, or cell tissue misplaced during the fetal period reacting to hormones during puberty.

There are so many potential causes and yet, we do not ultimately know what causes endometriosis.

What we do know is it ranges in severity, which we track through four stages: minimal, mild, moderate, and severe.

Like many other chronic illnesses, the symptom severity can vary.

However, the degree of pain or discomfort you feel does not necessarily correlate to the severity of your condition.

Let’s look at the signs and symptoms associated with endometriosis.

Symptoms Of Endometriosis

Regardless of severity, the most commonly experienced symptom of endometriosis is pelvic pain.

There are a number of additional symptoms caused by the inflamed misplaced tissue, including:

• Irritation
• Fertility issues
• Severe pain during menstruation
• Lower back pain
• Scar formation
• Adhesions (tissue binding pelvic organs together)
• Digestive issues like bloating, diarrhea, nausea, or constipation during menstruation
• Endometrial cysts
• Stress and low mood

If you’re experiencing these symptoms, talk to your doctor to investigate whether endometriosis may be the cause.

Naturopathic Treatments For Endometriosis

Endometriosis can be immensely painful, especially during your period.

The efficacy of treatment options varies depending on your specific symptoms, and your naturopathic doctor or other medical provider can help you find which one is right for you and your body.

Endometriosis presents both acute and long-term issues, so some treatments are geared at reducing overall inflammation while others are meant to help with current symptoms.

Overall, it’s important to ease pain and your stress response while also tackling the bigger issues like supporting your immune system, balancing hormone levels, and encouraging a healthy inflammatory response.

Let’s look at five effective natural treatments for endometriosis.

1. Bioidentical Hormone Replacement Therapy (BHRT)

Hormone levels are crucial when it comes to managing the inflammation and symptoms of endometriosis.

Endometriosis has been connected to high levels of estrogen, which is responsible for endometrial tissue growth.

Reducing or limiting estrogen production can be beneficial for endometriosis treatment.

Bioidentical hormone replacement therapy, or BHRT, is the supplementation of two of your body’s natural hormones – estrogen and progesterone.

Progesterone is a hormone that counteracts estrogen, limiting the production of endometrial tissue and ultimately reducing your symptoms.

BHRT may be an effective natural solution for endometriosis, because it targets the problem at its source: fluctuating hormone levels, and improper tissue growth.

The natural progesterone used in this kind of BHRT is derived from plant oils and fats, and modified to be identical to the progesterone produced by your body.

If you’re interested in pursuing the benefits of this hormone therapy, talk to your naturopathic doctor for more information.

2. Curcumin

Known as the main compound in turmeric responsible for its bright orange-yellow hue, curcumin is an anti-inflammatory antioxidant.

Not only that, but it also slows the growth of endometrial cells by inhibiting estradiol production.

Estradiol is one of three types of estrogen produced by the human body.

Studies have shown how curcumin supplementation suppresses endometrial cell growth, thereby alleviating the symptoms of endometriosis.

Turmeric is the best dietary source of curcumin, though to ensure maximum absorption you should look to consume black pepper alongside turmeric.

This is because the piperine in black pepper boosts curcumin absorption.

Consuming turmeric alongside healthy fats also increases its effectiveness by causing the curcumin to be absorbed straight into your blood stream.

3. Omega-3 Oils

Inflammation can be caused and worsened by a variety of factors, but one of the main causes is prostaglandins.

Prostaglandins are a group of fatty acids responsible for menstrual cramps and endometrial pain.

Not all prostaglandins are "bad", however; there are also "good" ones known to decrease inflammation.

The important thing is to ensure there is a balance of these fatty acids within your body.

Omega-3 fatty acids are beneficial for those with endometriosis because your body converts them to anti-inflammatory prostaglandins.

Plus, they help reduce the production of "bad" prostaglandins that cause inflammation (which can be found in red meat and dairy).

The best dietary sources of omega-3s are fatty fish such as salmon and tuna, as well as nuts and seeds.

Omega-3 fatty acid supplements are also easy to find at most dispensaries and health food stores.

4. Acupuncture

The benefits of acupuncture are wide-reaching and may be an effective treatment to help with endometriosis.

Acupuncture, one of the main components of traditional Chinese medicine, is a process in which tiny needles are inserted along certain points of your body.

This treatment may alleviate inflammation and reduce stress, as well as reduce the abdominal and pelvic pain associated with endometriosis.

Additionally, acupuncture has an impact on the growth of endometrial tissue outside of the uterus.

5. Dietary Changes

The foods you eat can have a big impact on your health, especially if you’re suffering from a chronic inflammatory condition like endometriosis.

Studies have shown the link between diet and endometriosis, with foods like fruits and vegetables decreasing your risk of developing this disorder.

Certain foods are known to increase your chances of developing endometriosis and worsen inflammation in existing cases, such as red meat.

Another reason to avoid meat as well as high-fat dairy products is due to toxins known to accumulate in animal-based fats.

These toxins, dioxin and polychlorinated byphenyls (PCBs), can exacerbate endometriosis symptoms and severity.

High-fibre foods are a great option to help regulate your gastrointestinal system, which has a strong overall impact on inflammation.

You may not have heard of isoflavones, but they are a powerful tool in your fight against endometriosis and its associated symptoms.

Isoflavones are plant-based chemicals that inhibit the conversion of androgens to estrogens, and they block more potent natural estrogens from binding to the relevant receptor.

Good dietary sources of isoflavones include:

• Beans such as soybeans, chickpeas, and fava beans
• Peanuts and pistachios
• Celery
• Parsley

Indoles, an organic compound found in cruciferous vegetables such as broccoli and cabbage, have similar anti-estrogen effects.

Book An Appointment With Annex Naturopathic

The pain of endometriosis can be unbearable, and it may seem like you’ve run out of options.

There are naturopathic treatment solutions that can have a profound impact on your condition, thereby improving your overall quality of life.

For more resources and information on natural endometriosis treatment options, contact us at Annex Naturopathic.

Our women-lead team of experienced naturopaths would love to work with you on a personalized treatment plan that fits your lifestyle.

You don’t have to suffer in silence — we’re here to help.

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. 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

---

Learn additional ideas on health, wellness, naturopathy, and medicine at: https://citynaturopathic.ca

---

Osteopathic Manual Therapy For Irritable Bowel Syndrome (IBS)

Are you experiencing digestive issues?

Do you have abdominal pain, bloating, gas, diarrhea, or constipation?

If this sounds like you, it might be time to check in with your doctor because these are common symptoms of irritable bowel syndrome (IBS).

Luckily, there are ways, such as visiting a Toronto osteopathic manual practitioner, to help manage your symptoms.

But what is IBS?

And how would you know if you have it?

Keep reading to find out.

What Is Irritable Bowel Syndrome?

IBS is a chronic disorder that affects the digestive tract – and it’s pretty common.

In fact, 120,000 Canadians are diagnosed with irritable bowel syndrome (IBS) each year.

It’s classified as a motility problem, which is how the bowel moves contents through the intestines,

The problem may be that motility is too fast, too slow, or that it fluctuates.

The symptoms of IBS vary depending on which motility problem is responsible for it.

If motility is too fast, it can result in diarrhea or loose stools.

If motility is too slow, it can lead to constipation.

A combination of the two issues can lead to mixed symptoms.

Additionally, IBS affects how your brain interprets signals from the nerves in the bowel.

This can result in abdominal pain, bloating, and/or anxiety.

What Causes Irritable Bowel Syndrome?

Researchers haven’t yet been able to nail down one single cause of IBS.

But there are a number of commonly-known triggers, including:

• Gut infections
• Food poisoning
• Food allergies or intolerances
• Chronic stress

IBS can also occur after a course of antibiotics or after surgery.

What Is Osteopathic Manual Therapy?

Osteopathic manual therapy is a holistic, hands-on therapy that aims to restore balance to the body and in doing so, restore its functions.

One of the core philosophies of this form of treatment, which is also known as classical osteopathy, is that your body knows how to heal itself.

Osteopathic manual therapy involves a practitioner evaluating your body’s movements in certain areas and, together with the patient, coming up with a plan to help.

Osteopathic manual practitioners (OMPs) work through manipulations of the tissues to support its natural self-regulation and healing.

How Does Osteopathic Manual Therapy Work?

In relation to IBS, the goal of an osteopathic manual therapy treatment is to provide an environment in which proper communication between the gut and brain is restored and maintained.

With digestive disorders, there are particular zones in your body that need greater attention, such as your nervous system.

Your OMP can feel the mobility of your organs, their functioning, as well as the blood flow to and from these structures to optimize the environment for the body to regulate itself.

Can Osteopathic Manual Therapy Help With Irritable Bowel Syndrome?

A 2014 review of 10 studies on the effectiveness of osteopathic manual therapy on the symptoms of IBS found preliminary evidence that osteopathic manual therapy may be beneficial in managing IBS.

One of the studies included in the review found that osteopathic manual therapy was effective in both the short and long-term.

In another study, a set of IBS patients underwent articular manipulations and soft tissue treatment while another set of IBS patients received placebo care: soft massage to the same areas.

Those that underwent articular manipulations noted a 25% improvement in the severity of IBS symptoms.

Yet another study showed an overall improvement in 68% of IBS patients who received osteopathic manual therapy treatments, compared to 18% of IBS patients receiving allopathic care up to six months after treatment.

Another place where classical osteopathy may be able to help is in abdominal adhesions.

If you recently had abdominal surgery, you may develop visceral or abdominal adhesions.

These are fibrous bands that can form between abdominal tissues and internal organs.

Due to the firm and fibrotic nature of these bands, they have the potential to interfere with normal intestinal motility and transit processes and thus cause IBS.

Though there are no diagnostic tests or imaging available to precisely diagnose visceral adhesions, well-trained osteopathic manual practitioners may be able to identify them through discussing your health history and conducting an abdominal physical exam.

Visceral manipulation is a form of osteopathic manual therapy and it may decrease the formation of adhesions and increase fluid movement.

It has also been shown to increase the range of motion in the pelvis and trunk, decreasing the volatility of the gut, which can lead to an improvement in many IBS symptoms.

IBS is a complex, multi-system disorder and osteopathic manual therapy can play a role in managing it.
With appropriate dietary and lifestyle changes, osteopathic manual therapy may be an effective treatment for IBS.

Book An Appointment With Annex Naturopathic

Have you recently had abdominal surgery?

Are you concerned that you might be experiencing symptoms of IBS?

Or do you want to find out more about osteopathic manual therapy?

If so, contact Annex Naturopathic to book an appointment.

We’ll gladly answer any questions you have and work on a treatment plan tailored specifically for you.

Contact us at 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 additional ways on health, wellness, naturopathy, and medicine at: naturopathic doctors Toronto

---

What’s The Difference Between All The Milk Alternatives?

There are many different varieties of milk products, with base ingredients ranging from dairy to nuts to grains.

Milk wasn’t ever mass-produced from this stuff in the past, so with so many options it can be difficult to know which milk alternative to choose.

There are lots of factors to consider when making your decision, including nutritional content and sustainability.

Some milk alternatives offer benefits for your gastrointestinal system, while some offer little nutrition but are generally well tolerated in those with food allergies.

If you’re looking for better digestive health solutions, look no further — we’re going to break down each milk alternative and help you decide which is best for you and your body.

1. Cow Milk

So this isn’t a milk alternative, obviously – but it’s still worth looking at.

With cow’s milk, you have many different options including skim/fat-free, 1 percent, 2 percent, and homo milk.

There are also varieties of lactose free cow’s milk, which has been processed to break down lactose sugars, since lactose intolerance is fairly common.

Advantages

Although whole milk is the highest in calories, it’s ultimately a healthier choice than the low-fat alternatives.

Whole milk retains its natural components and is rich in calcium, proteins, and healthy fats.

Skim milk also offers these benefits, but the lack of fat hinders the absorption of these vitamins.

Typically, cow’s milk is fortified with various vitamins and minerals such as vitamin D and vitamin A.

Another advantage of cow’s milk is it is widely accessible, as it’s an affordable choice and usually found in basically any grocery store across Canada.

Disadvantages

Despite the benefits of whole milk’s healthy fats, it also contains saturated fats and is high in calories.

Plus, lactose is one of the most common food allergens.

Some individuals who are not allergic to dairy may experience a slight intolerance or sensitivity.

The ethics of dairy farming are also an issue for some, with vegan lifestyles becoming more and more popular.

Dairy farms also produce high amounts of greenhouse gas emissions and consume more land than milk alternatives.

If you enjoy consuming cow’s milk but want to avoid the environmental deficit of factory farms, consider sourcing your dairy products from a local farm.

2. Almond Milk

Almond milk is one of the most popular nut milks, and it can usually be found in larger supermarkets.

It’s made from ground almonds and filtered water, with sweetened and unsweetened varieties.

Advantages

If you’re looking for a lower calorie option, almond milk may be a good choice for you.

Compared to whole milk’s 150 calories per cup, unsweetened almond milk contains 30-60 calories depending on the brand.

Almond milk contains no saturated fats, which is good news for your cholesterol levels.

Like other nut milks, it’s completely vegan and naturally without lactose.

Disadvantages

Despite the nutritional content of the nut itself, almond milk lacks calcium and protein.

It also may contain carrageenan, a common additive used to thicken and emulsify certain foods and beverages.

In some people, carrageenan is known to cause digestive issues and inflammation.

In fact, this 2019 study suggests that carrageenan might be the cause for allergic reactions to a number of different food products, including milk alternatives.

On another topic, when it comes to the environment, almond milk may not be the most conscientious option.

A report by the University of California San Francisco outlines the key issues with almond farming, which include how water-intense the crop is.

In fact, it takes more than a gallon of water to produce just a single almond – this is far more than any other milk alternative.

Bees are also a necessary part of almond cultivation, which puts stress on beekeepers and negatively affects bee populations.

3. Soy Milk

One of the most widely available milk alternatives, soy milk is made from soybeans and water.

Keep reading to learn more about the pros and cons of this popular milk product.

Advantages

Soy milk is naturally low in saturated fat and contains no cholesterol.

Instead, it’s a great source of protein and potassium.

Many varieties of soy milk are fortified with calcium or probiotics, which are beneficial for your overall health especially if you have high blood pressure.

If you’re mindful of the environment, soy milk is regarded to be one of the more sustainable milk products – the crop grows just about anywhere, and doesn’t take as much water.

Disadvantages

Soy is a relatively common allergen, so if you’re allergic to this ingredient you should avoid soy-based milk alternatives.

It can be a problematic ingredient for some due to how it acts like a natural estrogen.

Although they may have a positive effect on menopause symptoms, soy-based foods may cause fertility issues and lower sperm counts.

People with thyroid conditions may want to avoid soy milk for this reason.

However, you’d most likely have to consume massive amounts of soy products for it to have an effect on your hormones.

If you’re concerned about these potential effects, talk to your naturopathic doctor or other health practitioner for more information.

4. Rice Milk

Like other plant-based milks, rice milk is made from milled rice and water.

It’s naturally thinner in consistency and relatively sweet.

Advantages

Milk, soy, and nuts are among the most common allergens in food, which is why rice milk is a great alternative for those wanting to avoid a reaction.

Rice milk is also naturally sweeter than other milks, which eliminates the need for sweetening agents.

Disadvantages

Rice milk is higher in carbohydrates than most other milk alternatives.

Unlike other milks, rice milk is rarely fortified with vitamins and minerals and contains little protein.

Like the grain from which it’s made, rice milk contains notable levels of inorganic arsenic.

For this reason, it’s a good idea to not rely solely on rice products, especially for children and pregnant people.

Like almonds, rice production also requires large amounts of water, which causes an environmental strain.

5. Hazelnut Milk

One of the less well-known milk alternatives, hazelnut milk is rising in popularity due to its nutrition and flavour.

Next time you’re at the grocery store, consider keeping an eye out for this tasty and nutritious option.

Advantages

Like other nuts, hazelnut trees extract carbon from the atmosphere, thereby reducing greenhouse gas emissions.

In fact, hazelnut farming is considered to be carbon-negative – according to this 2015 report from the University of Guelph, hazelnut orchards can play an important role in fighting climate change.

However, unlike almonds, hazelnuts are pollinated by the wind instead of bees.

Hazelnuts are high in vitamin E, omega-3 fatty acids, and folic acid, which are all beneficial for your health.

Disadvantages

Hazelnuts are mostly harvested by hand, and worker exploitation can be common in this industry.

They are also relatively high in fat, which is both good and bad — healthy fats are great, while saturated fats may have adverse consequences for your heart.

6. Coconut Milk

This tropical milk is made from water and coconut cream, the latter of which is made from grated coconut flesh.

Despite the name, the coconut is not a nut — so this milk is safe to drink if you have a nut allergy.

There are different kinds of coconut milk that serve different purposes.

Cans of coconut milk are thicker and used for cooking, while coconut milk beverage is thinner and more diluted.

Advantages

Coconut milk is high in fats, specifically medium-chain triglycerides.

These fatty acids, also known as MCTs, offer potential health benefits including weight loss and the increase of energy levels.

Coconut milk is not naturally high in calcium, vitamin D, and vitamin A, but it can be fortified to be a more nutritious option.

Disadvantages

Although some fats are good for you, coconut milk is also high in saturated fats, which may not be the most heart-conscious choice.

Coconut milk is also not a good source of protein and often contains carrageenan.

The global demand of coconut milk contributes to this product being a less sustainable and ethical choice as well

Worker exploitation and climate destruction are important factors in the mass production of this milk alternative.

Because coconuts don’t grow anywhere near Canada, they need to be shipped from far away, contributing to greenhouse emissions.

7. Oat Milk

Oat milk is an exciting new milk alternative that shows great potential for growth due to its forecasted lack of environmental consequences.

It’s creamy and offers a neutral sweet flavour, even when unsweetened.

Advantages

Even with its rapidly rising popularity, experts doubt oat milk will have any substantial environmental impact.

Oats are grown in Canada and northern USA’s cool climates, and are not associated with mass deforestation.

On top of that, because they’re grown so close, it takes quite a bit less fossil fuel to ship it to your local grocer.

Disadvantages

During production, oats are usually sprayed down with pesticides.

From organic to conventionally grown oats, the active ingredient in these pesticides — glyphosate, a possible carcinogen — was found in at least one third of these products.

Some brands, however, advertise their products as certified glyphosate free – keep an eye out for them.

When it comes to nutrition, oat milk is often high in preservatives and additives.

Make sure you read the label when purchasing any milk alternative, including oat milk.

What’s The Best Option For You?

Whether you’re looking for a milk product that avoids an allergy, offers the most nutritional content, or takes less of a toll on the environment — there are many milk alternatives to choose from.

When making a decision that may impact your health, it’s best to do so with consultation from a health practitioner.

For natural nutrition advice and more, contact us at Annex Naturopathic.

We would love to work with you to develop a natural health plan that works for you and your lifestyle.

If you want to determine which milk alternative is best for you, we can help.

Book an appointment at our Toronto naturopathic clinic 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

---

Get more tips on health, wellness, naturopathy, and medicine at: naturopathic doctor Toronto

---

Easing Your Menopausal Journey: Black Cohosh

Menopause is a natural biological process you’ll one day experience if you menstruate, but the symptoms associated with this transitional period can be managed and mitigated naturally.

One of the most popular herbal treatments for symptoms of menopausal transition, or perimenopause, is black cohosh.

Black cohosh is a perennial herb with long, white flowers, and its root systems have been used as a solution for centuries in perimenopause symptom management.

Let’s look into the details of how perimenopause manifests in the body, and how black cohosh can be a powerful tool in relieving your symptoms.

What Is Perimenopause?

The prefix “peri-” means “around”, so perimenopause is the period during your body’s transition into menopause.

You may have heard the term “menopausal transition” — perimenopause is another term for this time.

You may experience this transition at different ages than others, with some symptoms such as irregular menstruation beginning in your 40s (or sometimes earlier, in your mid- to late-30s).

However, most people will experience the beginning of perimenopause around their mid 40’s.

What Happens During Perimenopause?

During perimenopause, your estrogen levels rise and fall in irregular intervals.

This hormonal change affects the length of your menstrual cycles, and it also affects ovulation.

Other symptoms of perimenopause are similar to those associated with menopause, including:

• Hot flashes
• Vaginal dryness
• Sleep problems
• Bladder infections or incontinence
• Decreased fertility and libido

After you’ve experienced 12 consecutive months without your period, the perimenopausal period is over and you’ve reached menopause.

What Is Black Cohosh?

Black cohosh, also known as bugbane or black snakeroot, is a medicinal plant.

It belongs to the buttercup family and is native to North America; in fact, the roots and rhizomes have been used as medicine by Native Americans for centuries.

Black cohosh is commonly used as a treatment for symptoms of menopause and perimenopause.

How Black Cohosh Can Help Relieve Perimenopausal Symptoms

Black cohosh contains phytochemicals, which affect your endocrine system and relieve the symptoms associated with estrogen imbalance.

Phytochemicals are compounds found in plants — one you may have heard of is beta-carotene.

Along with regulating the effects of estrogen in your body, black cohosh also helps to reduce inflammation and assist brain function.

Studies have shown black cohosh relieves night sweats and hot flashes, including this 2010 study by Shams Et Al.

Another study, this one from 2012 by Beer Et Al suggests it can be useful for a number of other menopausal concerns as well.

Research on this medicinal plant is still ongoing and uncovering more possible benefits, such as regulating body temperature.

So, how do you take black cohosh?

Black cohosh is usually dried and consumed orally in different forms, such as a powder or compressed into capsules.

Black cohosh tea is a popular option as well. It generally tastes fairly mild, and smells earthy.

These supplements are typically readily available at health food stores and some pharmacies.

Potential Risks From Black Cohosh

Black cohosh is not regulated by the FDA, so there is no recognized standard dosage and different sources of this herb may contain different potency levels.

It’s very important to consult with your naturopathic doctor or other medical practitioner before consuming any new herbal supplement.

Black cohosh may have potential long-term effects on your liver function, although this is not yet confirmed by research.

Occasional stomach discomfort is the one known side effect of this herb, but there may be other side effects that have not yet been discovered.

You should only consume black cohosh as a short-term treatment of perimenopause or menopausal symptoms as more research must be done before long-term usage is recommended.

Black cohosh should also be avoided if you are taking birth control pills, hormone therapy, or if you are pregnant or breastfeeding.

Lastly, if you have a history of breast cancer or uterine cancer, you should avoid using black cohosh because of how it works similarly to estrogen in the body.

Your naturopath can help you find the best quality herbal treatment options after discussing dosage and supplement forms.

Other Potential Benefits Of Black Cohosh

Research is still ongoing into the benefits of black cohosh. The items listed below all have varying levels of research behind them – make sure to consult with your naturopathic doctor before using black cohosh for any of the following:

• Decreasing risk of breast cancer
• As a fertility treatment
• To induce labour in pregnant people
• Reducing arthritic pain
• Decreasing risk of osteoporosis

Book An Appointment With Annex Naturopathic

Black cohosh is a powerful herbal treatment known to relieve the uncomfortable and sometimes painful symptoms of perimenopause.

This bodily transition may be unavoidable, but you do not have to suffer these symptoms in silence.

For more information on whether black cohosh is right for you and your body, contact Annex Naturopathic.

We would love to work with you on an all-natural treatment plan to help ease your transition into menopause.

Herbal medicine has countless potential benefits, and we can tell you all about how these natural treatments can benefit your health.

Book an appointment with us at 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

---

Discover more information about health, wellness, naturopathy, and medicine at: Toronto naturopathic doctor

---

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

---