Sun Protection: Keeping your Skin Vital & Healthy

For many of us, young and old, summer is the time where we soak up the sun and spend more time outdoors.  Whether we are camping, enjoying time with family outside, or spending the day with friends at the beach, it is important to understand that sun exposure affects our skin. 

Sunlight has its benefits.  Many folks feel their mood improve after a long grey winter.  Sun exposure leads to vitamin D production in the body.  Some people with eczema or psoriasis can see improvements to sunlight.  While sunlight has benefits, it is important to take care to avoid sunburn and prolonged exposure to the sun.  This is because UV rays from the sun can cause damage to our skin.

Prolonged sun exposure can exacerbate the effects of aging and is associated with various skin cancers.  Effects from the sun on aging can include worsened skin wrinkling and loose skin, or broken blood vessels near the skin.  Skin cancer is the most common type of cancer and approximately 1 in 6 Canadians get skin cancer.  No matter your age or skin tone, whether you are concerned with the look or health (or both!) of your skin, it is important to apply appropriate sun protection.

Basic skin care includes reducing UV exposure from both the sun and tanning beds.  The sun is the strongest between 11-3pm so it is best to reduce our time in the sun then.  While in the sun, keep hydrated, make sure to cover up (skin, face, eyes), and use a broad-spectrum natural sunscreen of at least SPF 30.  Chemical vs mineral sunscreens both have their advantages and disadvantages.  Natural formulas can contain extra ingredients to nourish your skin.

Frequently checking your skin can help you stay on top of your skin health.  As a naturopathic doctor, we can educate on how to check your own skin & we can provide physical exams should you have any skin concerns, sun-related or otherwise. 

We can help formulate a sun care plan to consider include how antioxidants (from diet or supplements) and advanced sunscreen formulas can help protect your skin even further.  Naturopathic doctors can help you determine which medications or herbs make your skin sensitive to the sun.  We can even answer questions about which supplements help protect your skin the most from sun damage. 

 

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Contact Dr. Peters for a free “meet the doctor” visit to see if naturopathic medicine is right for you.

Smoothies vs Juicing

What is a smoothie?

A smoothie is a drink mixed of frozen or fresh fruit and/or vegetables blended to a desired consistency.  Anything else can be added to a smoothie to change the flavor or incorporate nutrient-dense foods in a fun and delicious way.

What is a juice?

Essentially a juice is a concentrated version of a smoothie, though often with nothing else added other than fruits and vegetables.  Typically, a juice is made by using a juicer and juicing any fruit or vegetable on their own or in combination.  Meghan Telpner suggests an inventive way to get around not having a juicer by blending the same fruit or vegetable combinations in a blender then straining them through a fine sieve or nut-milk bag (cheese cloth).1

How does a smoothie differ from a juice?

A smoothie is a thicker, blended drink that is larger in volume and often high in the macronutrients (protein, fats, and carbohydrates) as well as the micronutrients (vitamins and minerals) and enzymes, etc.  A big distinction is that a smoothie retains all of the fiber.  Much of the protein and fat in a smoothie comes from the added nutrient-dense ingredients, like hemp seeds, nut butter, and protein powder, or flax seeds, chia seeds, and various healthy oils.

A juice, on the other hand, is smaller, less thick, drink that is high in the micronutrients (vitamins and minerals) as well as enzymes2, naturally-occurring sugars, and other phytonutrients.  A juice does not retain any of the fiber and tends to be lower in protein and fat.  Juicing is often very good for producing enzyme-rich juices.

When to use a smoothie or a juice?

A smoothie is a quick and easy way to jam pack nutrition in to an easy and, most importantly, delicious drink.  Because one can add almost any food or powder, such as those containing protein, healthy fats, fiber, and crucial phytonutrients, in to a base of fruits and vegetables, anyone can tailor a smoothie to what they need and like.

A juice (using a juicer, particularly) is more time consuming but concentrates most of the important nutrients and enzymes from fruits and vegetables in to a small volume.  Essentially, juicing is an extremely efficient way to consume more fruits and vegetables in a small serving. 

Concentrated amounts of phytonutrients obtained from juicing different fruits and vegetables is supportive of optimal function for many body organs.3  Also, juicing can be used in conjunction with other treatments for conditions such as arthritis, allergies, and osteoporosis3, as well as cardiovascular disease, hypertension, and high cholesterol.2

What it all comes down to is not the difference of smoothies versus juices as if they are a competing pair, but how can one incorporate more fresh fruits, vegetables, and other nutritious foods in to one’s diet for optimal health.  Both smoothies and juices are a fantastic way to do this.

 

Contact Dr. Peters for a free “meet the doctor” visit to see if naturopathic medicine is right for you.

 

References

1.     Meghan Telpner Inc. (2013). Smoothie on up, juice it on down [Brochure]. Author. Retrieved January 31, 2016, from MeghanTelpner.com

2.     Cichoke, A. J. (1999). Maximizing enzymes in your diet. In The complete book of enzyme therapy (p. 30). Garden City Park, NY: Avery Pub.

3.     Haas, E. M., & Levin, B. (2006). Detoxification and cleansing programs. In Staying healthy with nutrition: The complete guide to diet and nutritional medicine (pp. 779-780). Berkeley: Celestial Arts.

Chronic Pain: Four Legs of a Stool

Every day in my naturopathic medical practice, I see people who have chronic pain from conditions arising from their back, nerves, muscles, joints, digestive system, autoimmune disease and more.  In fact one in five Canadians over 18 suffer with chronic pain. Optimal treatment plans are more complex than those for acute pain. For chronic pain, the best treatment involves “four legs of a stool”.  Each leg provides important support in the journey of living with chronic pain while working towards real solutions.

One leg of that stool may be pain management with pharmaceutical drugs.  Living with chronic pain can affect mood, sleep, the immune system, the nervous system and more and sometimes the humane choice is to help dull the pain. But medications for pain all come at some cost when used long term.  Extended use of anti-inflammatory drugs is hard on the gastrointestinal system, kidneys and ears.  Tylenol in excess can damage the liver. Opiate pain killers are of course a last resort due to their highly addictive nature. Meds for nerve pain have a long list of side effects and have limited benefits.  There is a place for pain management, but the goal is to use as little as possible for the shortest time possible. Cannabis may provide some relief for pain sufferers, and I look forward to the day when we have the research and quality control necessary for doctors to effectively guide patients in the best use of this medicine.

The second leg of the stool is what I call passive treatments.  There is a place for surgery, however there is always the risk of complications so often more conservative treatments are preferential.  Physiotherapy, massage, chiropractic, osteopathy, injection therapy such as prolotherapy, PRP, and stem cells can all be helpful.  The form of physical therapy that has impressed me most is low level laser therapy.  This painless, safe treatment uses therapeutic wavelengths of light to stimulate rapid growth and repair of tissues, resulting in resolution of pain.  Hundreds of  human, placebo controlled clinical trials have been done on laser therapy and it has been shown to be effective in the treatment of many conditions including arthritis (to which I can personally attest), back pain, carpal tunnel syndrome, plantar fasciitis, neck pain, nerve impingement and more. This is the treatment that I have used in my clinic for 12 years on over 1,000 patients with mostly good to excellent results.

The third leg of the stool is to work towards creating a body that is balanced and vital so that it can heal itself.  When a person is full of inflammation, high blood sugar, nutrient deprived, lacks exercise, and suffers from stress and poor sleep, their cells simply don’t have what it takes to heal.  As a naturopathic physician, I coach my patients to better understand what they can do for themselves to reduce inflammation, promote healing and improve vitality.

The fourth leg of the stool in treating chronic pain is addressing the mind-body connection.  The body naturally sends alarm bells to the brain and nervous system in response to pain.  That makes sense for acute pain, as it helps us to remove ourselves from dangerous situations or protect injured areas.  To live well with chronic pain, we have to deliberately learn how to be with the pain without sending out panic signals.  Teaching my patients skills to address the emotions and thoughts around the pain helps them to experience the painful sensations without all the distress and suffering.  I also encourage them to be curious about any unhealed emotional issues that may be causing tension or energy blocks in the body.  In Chinese medicine, they say that emotional issues can block chi, and wherever chi is blocked pain or disease can occur. In Western medicine we understand that the body’s natural healing mechanisms are activated when the nervous system is in a more relaxed state. With chronic stress we can get stuck in a state of “fight or flight” instead of being able to go into the more relaxed, healing state of a calm nervous system. 

People with chronic pain do well to consider engaging in a comprehensive plan to reduce the stress of chronic pain while working actively to promote healing and resolution of the causes of their pain.  ss

The Many Faces of Food Intolerances

We all know that eating healthy food is essential to maintaining our health. But sometimes, what is healthy food for one person, can be a cause of physical distress for another. Deciphering which foods are causing problems can be a frustrating task. But in my 24 years of practicing naturopathic medicine, I’ve found that helping my patients to identify and eliminate food intolerances can often be a powerful key to unlocking better health. 

 The trouble is that often, people’s food intolerances don’t fit the usual stereotype of a person who has an immediate and dramatic reaction to certain foods like peanuts or shellfish.  Those immediate hypersensitivity reactions are usually easy to identify and can be tested. But there are about 15 different ways that people can react to foods, and only a few of them can be tested through conventional lab tests. 

 The most common food reaction I see is delayed hypersensitivity reactions. I have helped countless people overcome eczema by identifying food reactions. Sinus or mucous-related conditions are often aggravated by food reactions, as are many digestive issues. Chronic fatigue and “brain fog” are red flags that food sensitivities may be at play. There are tests available through naturopathic physicians that can begin the process of elimination and reintroduction needed to pin down the culprits. 

 Celiac disease is actually an autoimmune disease in which gluten triggers a variety of symptoms that are digestive, neurological, psychiatric and autoimmune. A blood test or upper intestinal biopsy can diagnose this often overlooked condition. 

 In some people, the issue isn’t so much allergies as it is an inability to digest certain foods properly. For instance, people with a (fixable) microbiome imbalance in the small intestine can have excessive fermentation of certain starches which then creates gas, bloating, diarrhea, constipation and more. The foods most likely to ferment have been categorized under the acronym FODMAP foods, which include lactose-containing dairy products, onions and garlic, beans, cabbage family vegetables and more. 

For my patients with chronic hives, flushing, digestive issues, headaches, anxiety and more, we also look at the possibility of a histamine intolerance. There are certain foods that contain histamine, which is normally broken down by the body. Foods that are aged or fermented like deli meats, yogurt, beer, wine and others can be especially triggering. 





Oxalates are naturally high in spinach, strawberries, rhubarb and more.  For people with chronic bladder pain, Irritable Bowel Syndrome, and kidney stones oxalates can be a trigger. The intestinal microbiome is supposed to metabolize the oxalates in our foods, but an imbalance in the microbiome can prevent that process, causing a building up of oxalates in the blood and urine. 

Food additives can cause an incredible range of symptoms from temper tantrums, hives, swelling, migraines and more.  Key culprits to consider are MSG (there are many ways food manufacturers hide MSG on food labels), sulphites (used as a preservative in dried fruit, wine, vinegar, commercial baking) and nitrates (found in deli meats, bacon, ham, and food dyes. Artificial sweeteners like aspartame can create issues for some, as can the sweeteners called sugar alcohols like sorbitol and maltitol. I especially see the latter causing gas and diarrhea.  





 Acidic foods can trigger irritation of already sensitive tissues. For instance, excessive orange juice intake can trigger bladder issues, and acid reflux can be triggered by caffeine, alcohol, tomatoes and more.  

 Salicylates are naturally occurring chemicals in fruits, vegetables, spices and some medicines. But for some people, they can trigger asthma and allergies as well as digestive distress and headaches. 

 So if you have a dead-end diagnosis like Irritable Bowel Syndrome, chronic headaches, asthma or Chronic Fatigue syndrome or you just don’t feel your best, consider investigating the array of food intolerances as a possible way to unlock some of your health and vitality. 

Naturopathic physicians have extensive training in nutrition and regularly use custom nutrition plans as medicine.  We make sure that you know what you CAN eat as well as help you pin down specific foods to avoid.

5 Things to Know about Infertility

More and more couples are starting families later in life and thus the number of people experiencing infertility has gone up significantly over the last two decades. People can have trouble having their first child, but equally heartbreaking is the inability to conceive or carry a second or third child. Naturopathic physicians are in a unique position to help couples uncover the cause of their infertility and enhance their health to increase the chances of becoming and staying pregnant. Depending on the cause, treatment strategies can incorporate healthy options like lifestyle changes and natural medicines to enhance male and female fertility. There are five things you should consider if you are trying to conceive. 

 

  1. Don’t wait to get help.  Medical workup for infertility usually begins after a year of unsuccessfully “trying.” But for women who are over 35 it is recommended to start investigations after 6 months, or sooner if they are approaching 40. Anyone with very irregular cycles shouldn’t wait at all. With my patients, I usually start with a thorough history and physical exam to look for clues. Then I recommend comprehensive lab work to look for the cause. Gynecologists can do imaging to help find anatomical issues. 


  1. Don’t forget the guy. Almost half the time, infertility is due to the “male factor”. Semen analysis can identify issues. For male infertility, once we rule out anatomical problems, there are science-backed lifestyle factors and natural medicines to improve sperm quality and quantity. For instance, the herb Ashwagandha was shown in a placebo-controlled study to increase sperm count by 167% and to increase sperm motility by 57% in three months.

  2. If a woman isn’t cycling regularly, she may not be ovulating, or may not be able to support a pregnancy. Hormone imbalance can be caused by many issues, including excess stress, weight loss, over-exercising, toxin exposure and more. In addition, PCOS is a pituitary disorder that causes excess androgens (“male” hormones). Menstruation can be less frequent or non-existent and ovulation is sporadic. Naturopathic medicine has excellent strategies to address these types of hormone issues safely and effectively. For instance, Chaste tree helps balance the pituitary gland while N-acetyl cysteine can safely enhance ovulation. Most conventional medicines for PCOS and irregular menstruation are contraindicated in pregnancy, so they are not helpful for women trying to conceive. 



  1. Heavy or painful periods can be a clue. Endometriosis can cause very painful periods and can affect fertility. Fibroid tumours are a common cause of heavy periods and can affect conception or increase miscarriages. Naturopathic physicians seek to address the underlying causes of these issues in safe ways (see my blog article and video about endometriosis). 


  1. Remember to check for autoimmune conditions.  Low thyroid can affect other hormones, anti-sperm antibodies can prevent conception, and autoimmune blood clotting disorders like anti-phospholipid syndrome can be a cause of recurrent miscarriages. 

For couples who want to take an active role in enhancing their fertility, there are ways to narrow down any issues and use safe naturopathic strategies to get on track. There’s nothing more satisfying as a doctor than helping a couple to get pregnant, and providing them adjunctive naturopathic medical care during pregnancy and beyond.

 

Acupuncture for Men's Health

Men may experience a number of changes throughout their lives.  Some of these changes may be in the realm of sexual health (such as erectile dysfunction, premature ejaculation, and prostatitis) but many men also experience other health challenges, such as low back pain, depression, and insomnia.  Acupuncture is a safe and effective treatment for all of these conditions.  Through the use of fine needles at specific points along areas of the body, acupuncture works to stimulate the body’s own healing responses by addressing the root causes of disease, as does naturopathic medicine.  This makes these two health systems a wonderful fit.

 

As a naturopathic doctor certified in acupuncture the unique opportunity I have when using acupuncture is that I can utilize many other treatments at the same time.  Low back pain, depression, insomnia, and sexual dysfunction are all well treated with a combination of therapies…acupuncture plus nutrition, herbal medicine, supplementation, spinal adjustments, and/or pharmaceutical prescriptions.  Being certified in prescriptive authority, I have access to all of these treatments to best help my patients improve their health.  Naturopathic doctors can also order lab tests, perform physical exams, and customize treatment options to round out the best program for you.

 

Many men experience low back pain and know how impactful pain can be on their life and work.  Finding effective treatments is important.  Both traditional acupuncture and ear acupuncture can help improve low back pain and decrease the sensation of pain. This can lead to improved function and get you moving well again. Acupuncture used alongside other therapies such as spinal alignment and soft tissue massage may further increase the chance of success.

 

Depression, anxiety, stress, and insomnia are experienced by many people and still, it is difficult for many men to talk about it and seek help.  Acupuncture has been shown to reduce symptoms in some experiencing depression.  Ear acupuncture can be effective at reducing anxiety.  Stress is closely tied to mental health and has impacts on both sleep quality and mental wellbeing.  Both traditional and ear acupuncture work to reduce stress by improving parasympathetic tone (our “rest and digest” state), which may address the root cause for some with insomnia.  In conjunction with other strategies to promote mental wellbeing, like diet, exercise, herbal medicine, and supplementation, a combined protocol takes into account the unique situation affecting you.

 

Male sexual health concerns can also be addressed using acupuncture.  Studies have shown positive results in reducing urination difficulties in those with prostatitis (inflamed prostate).  It can also be effective at improving premature ejaculation and some types of erectile dysfunction.

 

The number of health concerns that acupuncture can be utilized for, either alone or in conjunction with other therapies, along with being safe and with few side effects, makes it an excellent treatment choice for many men’s health concerns.  To find out if acupuncture and naturopathic medicine is right for you, contact Dr. Peters for a free “meet and greet”.

 

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Dr. Shawn Peters, ND is a naturopathic physician who works at the Macdonald Centre for Natural Medicine.

Call now to book an appointment or a “meet and greet” visit

As always, this is purely general health-related information and is not meant to substitute for a visit with a regulated healthcare practitioner.  Always consult your licensed naturopathic doctor or medical doctor should you have any questions or concerns

Hormone Testing: What it Really Reveals

In my naturopathic medical practice, I commonly have patients come in who want to have their hormones tested. They feel something isn’t right. They don’t feel their best, and they suspect that hormones are to blame, so they want to be tested. But hormone testing isn’t as simple as it seems. We have to find the right type of test for the individual. The good news is that there are more options than ever for investigating hormone imbalances in men and women. With the right information, we can target our therapies to directly address the core of the issue and get better results faster.



When premenopausal women have something clearly abnormal going on with their hormones, it’s a good idea to do blood hormone testing. For instance, if a woman rarely or never menstruates, we need to rule out conditions like pituitary tumors, autoimmune diseases of the ovaries, and Polycystic Ovarian Syndrome (a.k.a. Anovulatory Androgen Excess). I generally run an extensive panel of pituitary and ovarian hormone levels in those cases.



If a woman is menstruating normally but still feels her hormones are off, the utility of blood testing is questionable. Testing must be timed with the cycle to make any sense of the numbers. But the reference ranges of what is considered normal are so large that most times women will be told they fall somewhere within what’s considered the “normal” range. That’s not helpful for someone who is infertile, or who suffers from serious PMS, low libido or chronic fatigue.



In cases where we need more information to get to the root of the hormone imbalance, urinary hormone panels are proving to provide a lot of nuanced information. The advantage of a comprehensive urinary hormone metabolite analysis is that it not only gives information about the typical hormones like estrogens, progesterone, androgens, cortisol and melatonin, but it also looks at their precursors or parent hormone. So if any levels are off, we can look upstream to see where the problem started. Urinary hormone testing also shows how the hormones are being metabolized or broken down. Sometimes it’s the breakdown products of the hormones that are the problem.



We also know that all the hormones are deeply connected. The thyroid, pituitary, ovarian/testicular, and adrenal hormones all affect each other. Urinary hormone testing can give insights as to the interplay of these four systems. Then we can target our efforts to get the greatest ripple effect on the whole hormone system.



Salivary hormone testing is another option for hormone testing, but it just isn’t the best way to test for hormones like estrogen and testosterone. I reserve this method for testing the adrenal hormones cortisol and DHEA. For people with insomnia, chronic fatigue, or anxiety, getting insight on the hypothalamus/pituitary/adrenal axis can shed light on these chronic issues. Since cortisol levels change throughout the day, it’s great to be able to collect a simple salivary sample four times a day. That said, urinary hormone metabolite panels also can be done four times a day, and they provide all that information and much more.



To monitor hormone levels in women who need to take prescription hormone replacement therapy in perimenopause and menopause, blood testing or even urinary testing can be utilized. Naturopathic physicians can order these lab tests for their patients, and extended health insurance often helps cover the costs. Our local Lifelabs offers both blood testing and urinary hormone testing.
So if you have been told your hormones are “normal” but you suspect that something is not quite right, there may be other ways to get answers.

Boosting Testosterone Naturally by Dr. Shawn Peters, ND

Testosterone is a sex hormone, often thought of as the “male” hormone (though males simply have more of it, as females have more estrogen).  Testosterone often provides the spark that can be fundamental to the experience of many men, like robust energy, libido, and strength.  Decreased levels of testosterone can result in low energy, reduced libido, a loss of muscle mass and increase in abdominal fat, as well as changes in mood and cognition.



Naturopathic doctors, through lab testing, physical exam, and thorough history taking, can work to diagnose the cause of decreased testosterone levels, so the correct treatment can be given.  A common cause is called Andropause, a term that refers to the changes in hormone levels with age (akin to changes during menopause in women).  Declining testosterone levels as we age are at least partly responsible for the changes many men experience in their 30’s, 40’s, and beyond.  Not only do levels of testosterone decrease as we age, but the amount of estrogen in relation to testosterone may increase.



A thorough investigation is important to determine the root cause.  In an initial appointment I determine which of the main factors may be playing a role for you…diet and exercise patterns, stress and sleep factors, as well as any underlying health conditions.  Decreased testosterone levels may be associated with certain conditions, like obesity, diabetes, and cardiovascular disease.  Removing any obstacles to you feeling great helps provide a solid foundation for your body to optimally regulate testosterone levels.



There are many tools to help men who are experiencing changes during this time.  Working to optimize diet & nutrients, exercise, and weight management (especially abdominal weight) are all key aspects of a successful plan.



At the same time, many herbal medicines are excellent at improving energy levels and sexual function while reducing irritability and mental fatigue associated with changes in testosterone.  Herbs used successfully may include Eleuthro, Rhodiola, Pine pollen, and many more.  Hops, while being a useful herbal medicine in certain situations, are abundant in beer and too much may worsen the situation.  Herbal licorice root too should be avoided in andropause.



Acupuncture is also shown to be beneficial for male sexual health and hormone balancing, as well as boosting energy.
As a licensed naturopathic doctor, I use any and all of these tools to help every person as an individual look and feel their best.  I strive to listen and educate, assessing your needs and goals so we can work together to keep you vital and healthy in the future.  We may not be able to stop testosterone levels from declining with age, but you and I can work together so you can feel strong and vital with good energy and libido, no matter your age.



As always, this is purely general health-related information and is not meant to substitute for a visit with a regulated healthcare practitioner.  Always consult your licensed naturopathic doctor or medical doctor should you have any questions or concerns.
Dr. Shawn Peters is a naturopathic physician.  He works at the MCNM in downtown Courtenay.

Hormone Tests: What They Really Reveal

In my naturopathic medical practice, I commonly have patients come in who want to have their hormones tested. They feel something isn’t right. They don’t feel their best, and they suspect that hormones are to blame, so they want to be tested. But hormone testing isn’t as simple as it seems. We have to find the right type of test for the individual. The good news is that there are more options than ever for investigating hormone imbalances in men and women. With the right information, we can target our therapies to directly address the core of the issue and get better results faster.

When premenopausal women have something clearly abnormal going on with their hormones, it’s a good idea to do blood hormone testing. For instance, if a woman rarely or never menstruates, we need to rule out conditions like pituitary tumors, autoimmune diseases of the ovaries, and Polycystic Ovarian Syndrome (a.k.a. Anovulatory Androgen Excess). I generally run an extensive panel of pituitary and ovarian hormone levels in those cases.

If a woman is menstruating normally but still feels her hormones are off, the utility of blood testing is questionable. Testing must be timed with the cycle to make any sense of the numbers. But the reference ranges of what is considered normal are so large that most times women will be told they fall somewhere within what’s considered the “normal” range. That’s not helpful for someone who is infertile, or who suffers from serious PMS, low libido or chronic fatigue.

In cases where we need more information to get to the root of the hormone imbalance, urinary hormone panels are proving to provide a lot of nuanced information. The advantage of a comprehensive urinary hormone metabolite analysis is that it not only gives information about the typical hormones like estrogens, progesterone, androgens, cortisol and melatonin, but it also looks at their precursors or parent hormone. So if any levels are off, we can look upstream to see where the problem started. Urinary hormone testing also shows how the hormones are being metabolized or broken down. Sometimes it’s the breakdown products of the hormones that are the problem.



We also know that all the hormones are deeply connected. The thyroid, pituitary, ovarian/testicular, and adrenal hormones all affect each other. Urinary hormone testing can give insights as to the interplay of these four systems. Then we can target our efforts to get the greatest ripple effect on the whole hormone system.

Salivary hormone testing is another option for hormone testing, but it just isn’t the best way to test for hormones like estrogen and testosterone. I reserve this method for testing the adrenal hormones cortisol and DHEA. For people with insomnia, chronic fatigue, or anxiety, getting insight on the hypothalamus/pituitary/adrenal axis can shed light on these chronic issues. Since cortisol levels change throughout the day, it’s great to be able to collect a simple salivary sample four times a day. That said, urinary hormone metabolite panels also can be done four times a day, and they provide all that information and much more.

To monitor hormone levels in women who need to take prescription hormone replacement therapy in perimenopause and menopause, blood testing or even urinary testing can be utilized. Naturopathic physicians can order these lab tests for their patients, and extended health insurance often helps cover the costs.

So if you have been told your hormones are “normal” but you suspect that something is not quite right, there may be other ways to get answers.

Dr. Deidre Macdonald is a naturopathic physician who practices in downtown Courtenay. For telephone / video or in-person visits, contact (250) 897-0235

Finding Calm within the Storm

Life is full of twist and turns, good days and bad days, change and uncertainty. These are the things we cannot change. What we can change is how we deal with all the ups and downs of life. We can face our fears and work through them as best we can. We can call upon our highest thinking, and bring forth our deepest strength.  We can have hope that out of struggles, new and better ways of being will be discovered. As a naturopathic physician, I have studied psychology, various therapeutic modalities, attitudinal healing, a number of spiritual practices, and watched how thousands of my patients have risen to the challenges in their lives. From this experience, I offer you a seven step system for facing the difficult emotions of life. May it help you to navigate this storm to find a place of greater calm.

Step One: Pause and observe your mind and body. Just noticing your thoughts, feelings and body sensations in a curious way is the first step. Gently observe with non-judgemental inquiry. Just stopping, stepping back, and noticing that this train of thoughts and feeling is causing you stress allows you to separate from the process a little bit so you can look at it and question it. 

Step Two: Breathe. Bringing your mind’s focus to your breath helps to calm both the body and mind.  It’s amazing how just a few deep breaths can begin to shift fear, anger, anxiety and more. You may wish to try breathing in through the nose and out through the mouth, or even add a small sigh on the outbreath. Imagine the stress flowing out as your exhale. Feel your shoulders drop and feel your weight settle into your pelvis, legs and feet to help “ground” you. Apps like Insight Timer and Calm provide guided relaxation and breathing exercises to follow.

Step Three: Name the feeling. Often we get overwhelmed and just feel “stressed” in general. Here I invite you to be curious about what you are feeling in particular.  Is it grief, anxiety about the future, anger at someone, powerlessness, or fear of rejection? Try and mine down to what’s really going on and put a label to that particular pattern of body sensations, thoughts and feelings. Just naming and acknowledging the feeling is a step towards acceptance. And in the naming, we are again stepping back from the feeling to a place where we can work with it. 

Step Four: Self Compassion. Here is where we give ourselves the kindness and understanding that we often seek from outside ourselves. Dr. Kirsten Neff describes Self-Compassion Practice well in her TED talk, website and online guided exercises. You might say to yourself, “yes, of course you are feeling nervous about your health; how human is that? It’s so understandable.” Or you might say “how hard it is to feel such uncertainty about the future or adapt to so much change….” By leaning into the feelings instead of rejecting them, we are in a place to practice being with our feelings instead of wanting to escape, blame others, or act out in reflexive ways. 

When we are stressed and running on adrenalin, the survival part of the brain is activated and the frontal cortex, where more creative problem solving can be accessed, is shut down. We tend to react in patterns we developed as children: fight, flight, freeze or fawn.  The first four steps of this system are designed to calm the nervous system, balance the brain, and prepare us to move from reactivity to more helpful, resourceful ways of being.

Step Five: Question the thoughts that drive the feelings. Consider the possibility that behind every feeling is a thought. By identifying the thought, we can start to question it, and reframe it from a more adult, realistic, and resourceful mindset. Cognitive Behavioural Therapy (CBT) is the world’s most researched and successful therapy technique and it is a set of tools for dealing with life stresses in a better way. The website anxietycanada.com is an excellent way to learn about CBT and how it can help you deal better with day to day life. I love the list of questions under the section “Challenging Negative Thinking”, such as “Is this a hassle or a horror?”, “Am I confusing a possibility with a certainty?”, “Have I confused a thought with a fact?” and more.

Step Six: Affirm your strength.  A lot of anxiety is really a fear that you don’t have what it takes to deal with adversity: rejection, pain, death, humiliation, grief, change, etc. I invite you to think of examples of when you have been strong in the face of adversity before, and think of what you drew on in yourself. Or think of others who have found strength in times of trouble: people you know, your ancestors, people around the world. By affirming your strength you can let go of trying to plan for every possible bad thing and how you would deal with it. You can simply trust that you will have the inner strength to face each challenge as it comes. You can focus more on the moment with self-talk like “Right here, right now, I am okay and I can deal with this moment”, “I am wise and strong”, “I am the source of the love and security I seek”. 

Step Seven: Let go and trust. It is often said that stress is the difference between expectations and reality. The outside world will always be full of challenges and changes. I humbly invite you to be open to the possibility that just maybe some meaning will come from these experience. Great growth rarely happens without great struggle.

These seven steps can be done in one minute or in a two-hour journaling session. They can be done alone or with a trusted person. You can reach out to me for a consultation visit or to another counsellor. The more each of us can commit to staying grounded emotionally the more we can help uplift others. May you find your calm within the storm.

Dr. Deidre Macdonald is a naturopathic physician with a B.A. in psychology, who is offering in-person and telemedicine appointments. Extended health insurance applies, and discounts are available for those in need.

Call 250 897-0235