Menopausal Weight Gain

In my practice as a naturopathic physician, I often see women in their 40s and 50s who are doing everything right—eating well, staying active—yet still struggling with unwanted weight gain and declining energy. What they’re experiencing isn’t a failure of willpower. It’s a reflection of the profound hormonal changes that accompany perimenopause and menopause, changes that affect metabolism, fat storage, sleep, mood, and appetite regulation.

Weight gain during this life stage is common, but it isn’t inevitable. The key is understanding the “why.” As estrogen, progesterone, and testosterone begin their often erratic fluctuations and eventual decline, the body undergoes significant shifts in its fundamental processes. These hormonal shifts make the body less efficient at managing blood sugar, preserving lean muscle mass, and regulating cortisol, our primary stress hormone. Specifically, declining estrogen levels can lead to increased insulin resistance, making it harder for cells to absorb glucose, contributing to higher blood sugar and increased fat storage, particularly around the abdomen.

Furthermore, the decrease in these hormones, especially testosterone and estrogen, directly impacts muscle protein synthesis and maintenance, leading to an accelerated loss of lean muscle mass – a process known as sarcopenia. This reduction in metabolically active tissue further slows metabolism. Concurrently, the fluctuating and declining levels of estrogen and progesterone can disrupt the delicate balance of the HPA (hypothalamic-pituitary-adrenal) axis, impairing the body’s ability to effectively manage stress and often leading to higher or more erratic cortisol levels. This hormonal interplay often leads to increased abdominal fat, a propensity for insulin resistance, and a frustrating sense of metabolic slowdown, even for those with disciplined lifestyles.

Unfortunately, conventional weight loss advice like eating less and exercising more can make things worse. Restrictive diets and excessive cardio elevate cortisol levels, which further disrupts metabolism and encourages the body to store fat. What’s needed is not more discipline, but a more intelligent and personalized approach.

That’s where naturopathic medicine shines. When I work with women navigating midlife weight changes, the process begins with comprehensive lab testing. We assess thyroid function, insulin sensitivity, cortisol patterns, and sometimes a detailed sex hormone panel to understand where the imbalances lie. These results guide every step of the treatment plan.

From there, we craft an individualized strategy that may include:

  • Bioidentical hormone replacement therapy (BHRT), tailored to each woman’s unique needs and stage of life to restore hormonal balance and support energy, sleep, and metabolism.
  • Targeted natural medicines to help balance hormones and to support insulin sensitivity, adrenal function, and liver detoxification.
  • Nutritional guidance that supports metabolism without deprivation, with an emphasis on protein intake, blood sugar balance, and anti-inflammatory foods.
  • Movement recommendations that respect the body’s changing physiology, focusing on strength, stability, and nervous system regulation.
  • Support for stress and sleep, both of which directly influence hormone balance and weight.

This is not a one-size-fits-all approach. It’s a partnership grounded in physiology, clinical data, and the lived experience of each woman. When we address the underlying hormonal and metabolic shifts of perimenopause and menopause, the results go far beyond weight loss. Women report better mood, clearer thinking, deeper sleep, and a renewed sense of vitality.

If you’re approaching or moving through midlife and feel frustrated by changes in your body, know that you can reclaim your health with strategies that are rooted in science and personalized to suit you.

Dr. Deidre Macdonald is a naturopathic physician who has practiced in Courtenay since 1997. (250) 897-0235 or www.getwellhere.com

Dr. Deidre Macdonald

Naturopathic Physician

250 897-0235

www.getwellhere.com

Cortisol Myths

As a naturopathic doctor, I often hear cortisol talked about like a comic book villain, always wreaking havoc and stealing our health. But cortisol is far more complex than that. It’s a vital hormone that helps us survive and adapt to challenges. The real issue lies not in cortisol itself, but in the common misconceptions that surround it. Here are five of the most persistent myths I hear in my practice.

The first myth: cortisol is simply bad. In truth, it’s essential for life, regulating blood sugar, pressure, inflammation, and energy. Problems arise when cortisol is chronically high or low, often due to long-term stress or health conditions. It’s often blamed for abdominal weight gain because cortisol receptors are dense in visceral fat, promoting midsection storage. This metabolically active fat can contribute to further imbalances. The issue isn’t cortisol, but what throws it out of balance, often a sign your body is constantly alarmed or struggling for equilibrium.

Another common myth: high cortisol always means you’re just too stressed. While emotional stress elevates cortisol, it’s not the only cause. Sleep deprivation, blood sugar instability, chronic infections, overtraining, and inflammation can all increase levels. I’ve seen patients doing everything right, eating well, exercising, meditating, still have elevated cortisol due to physical, not necessarily emotional, stress.

The third myth: low cortisol only occurs in serious diseases like Addison’s. While Addison’s is a rare autoimmune condition where adrenal glands stop producing cortisol, many experience functional low cortisol. This often develops after long periods of stress, when the body downregulates production to protect itself. People frequently wake up tired, feel flat in the afternoon, and get a second wind at night. Their quality of life suffers. Adaptogens like Rhodiola and Ginseng are helpful, regulating the stress response. Licorice root also supports cortisol by extending its availability. Naturopathic strategies also focus on optimizing sleep, gentle movement, and nutrient-dense dietary support to restore adrenal balance.

 

Another misconception: cortisol can be tested accurately at any time of day. In reality, cortisol follows a daily rhythm, highest in the morning and lowest at night. A single random blood test isn’t useful. Comprehensive testing, using saliva or urine samples taken at several points, reveals healthy, blunted, or reversed patterns, often aligning with how people feel and guiding treatment.

 

Lastly, there’s the belief that relaxing more is all you need to fix cortisol issues. While calming practices like meditation and deep breathing are valuable, they’re only part of the picture. Cortisol regulation also depends on sleep quality, stable blood sugar, digestive health, and inflammation control. Natural medicines can also jump start the healing process. A comprehensive approach works best for this complex hormone.

Cortisol is not the enemy. It’s a survival tool our bodies rely on, especially in times of change. By understanding how it truly works, we can better support our energy, focus, mood, and long-term health.

Dr. Deidre Macdonald is a naturopathic physician who has practiced in Courtenay since 1997. Contact at 250 897-0235 or via www.getwellhere.com

Brain Fog? The Gut-Brain Connection

Many of my patients come to me with concerns that feel both familiar and frustrating: mood swings, brain fog, and memory lapses. While these symptoms are often chalked up to changes in the brain itself, research is increasingly pointing to a less obvious but powerful player: the gut. In this article, I’ll explore the fascinating connection between our digestive system and mental health, known as the gut-brain axis, and share the strategies I use as a naturopathic physician to support this system, especially for those navigating the physical and hormonal shifts that often begin after 50.

The gut-brain axis represents a sophisticated, two-way communication system involving neural, hormonal, and immune pathways. At the heart of this dialogue is the gut microbiome, the trillions of microorganisms that reside in our digestive tract. This internal ecosystem influences nutrient absorption, immune health, and even the production of neurotransmitters like serotonin, a chemical strongly tied to mood regulation. In fact, the majority of the body’s serotonin is produced in the gut, underscoring the biochemical link between digestive health and emotional well-being.

As we age, or when lifestyle and environmental stressors take a toll, this internal balance can be disrupted. Digestive issues like bloating, irregular bowel habits, and indigestion may be more than minor annoyances. They can signal deeper imbalances in the gut ecosystem, known as dysbiosis. Two conditions commonly linked to these symptoms are Small Intestinal Bacterial Overgrowth (SIBO) and Intestinal Candidiasis.

SIBO arises when excess bacteria grow in the small intestine, where bacterial counts are typically low. This overgrowth can interfere with digestion and nutrient absorption and may contribute to symptoms like bloating, fatigue, and cognitive fog. Similarly, intestinal candidiasis involves an overgrowth of Candida, a yeast that can flourish under certain conditions such as antibiotic use, high sugar intake, or chronic stress. Research suggests that byproducts from microbial overgrowth and inflammation may influence brain chemistry and mood.

From a naturopathic perspective, the goal is to restore balance to the digestive system in a sustainable, individualized way. Nutrition is central to this process. Dietary adjustments can help shift the internal environment, reducing the fuel for unhelpful microbes and supporting the growth of beneficial ones. This approach is not about rigid or permanent food restriction but about working with the body’s needs to create an environment where health can flourish.

Natural compounds and plant-based supports may also play a role in re-establishing harmony in the gut microbiome. Sometimes short term use of targeted pharmaceuticals is needed to restore balance in the small intestine. These medicines are chosen thoughtfully based on a person’s individual presentation, with the aim of improving digestive comfort and overall health.

Equally important is the role of the mind. Chronic stress can disrupt gut function and microbial balance, creating a feedback loop that affects both digestion and mood. Practices such as meditation, breathing techniques, or mindful movement can calm the nervous system and support a more resilient digestive system.

In essence, optimizing the gut-brain connection is about more than managing symptoms. It involves cultivating a healthy internal ecosystem that supports sharper memory, greater emotional stability, and a more vibrant experience of life as we age.

Fatigue After 50

We’ve all felt tired at times. But if you’re over 50 and waking up just as tired as when you went to bed, or if you find yourself needing more and more coffee just to get through the day, it may be time to ask: what’s really going on?

Fatigue is one of the most common reasons people visit their doctor, yet it’s often brushed off as a natural part of aging. While energy levels do shift over time, persistent fatigue is not something you have to accept. It’s often a sign that something deeper needs attention.

As a naturopathic physician, my first step when a patient comes in with fatigue is a thorough assessment. That includes listening to their story, performing a detailed physical examination, and ordering targeted lab tests to uncover the root cause.

Iron and B12 are classic culprits, especially in women who’ve had years of heavy periods, or in anyone with digestive issues that impact absorption. Low iron can make you feel foggy, weak, or short of breath. B12 deficiency, more common with age, can sneak up with symptoms like numbness, low mood, and deep fatigue.

Thyroid function is another key area to check. The thyroid acts like your internal thermostat; when it’s underactive, everything slows down. You might feel cold, sluggish, constipated, or gain weight without trying. A proper thyroid assessment includes not only TSH, but often free T4, free T3, and thyroid antibodies for a complete picture.

Sleep apnea, surprisingly under-diagnosed, is a major cause of fatigue. Even people who think they sleep fine may not be getting deep, restorative sleep if their breathing is interrupted throughout the night. If a partner notices snoring or pauses in breathing, or if you wake up groggy or with headaches, it’s worth investigating.

Chronic stress over decades can tax the body. HPA axis dysfunction refers to a disruption in the normal functioning of the hypothalamic-pituitary-adrenal axis, a key system regulating the body’s stress response. When imbalanced, people may experience poor stress resilience, low morning energy, and that ‘wired but tired’ feeling.

In addition, persistent fatigue can be an early sign of more serious conditions like cardiovascular disease, cancer, digestive disorders, autoimmune disease, MS, and more. I believe in being very thorough with my fatigue patients to look for clues of deeper pathology. Once we’ve ruled out or addressed medical causes, it’s time to look at restoration. This is where naturopathic medicine shines.

Restoration means nourishing your body with quality sleep, balanced meals, and rhythm in your day. It may involve replenishing nutrients like iron or B12, supporting thyroid or adrenal function with herbs, or improving sleep hygiene and stress management.

Sometimes, we use natural supports like ashwagandha, rhodiola, or magnesium, and can prescribe pharmaceutical treatments when appropriate.

The goal isn’t just to mask the fatigue, but to help your body function optimally again. Because yes, energy changes with age, but you should still feel vital, sharp, and engaged with life. Fatigue is a signal. The question is: are we listening?

Dr. Deidre Macdonald is a naturopathic physician who has practiced in downtown Courtenay since 1997. www.getwellhere.com or 250 897-0235

 

ADHD in Adults

Attention Deficit Hyperactivity Disorder, or ADHD, is a condition we normally associate with children. But it is estimated that one in twenty adults meets the criteria for Adult ADHD. Most of these people likely showed symptoms as children; a study that tracked children with ADHD into adulthood found that only 10% completely grew out of it. In recent years, many well-known and accomplished people have shared that they have ADHD, including actor/singer Justin Timberlake, Olympic swimmer Michael Phelps, and Olympic gymnast Simone Biles. There are many tools available to help adults with ADHD to make the most of their unique neurological style. But the first step is to recognize the patterns. 

Having a brain with ADHD can be challenging. The disorder is characterized by a persistent pattern of inattention and/or hyperactivity/impulsivity that interferes with daily functioning. Some people struggle to pay attention in various aspects of their life. They might make careless mistakes, not seem to listen when spoken to directly, fail to follow through on tasks and instructions, show poor organization, avoid tasks requiring sustained mental effort, and get easily distracted (including by their own thoughts). These people are more likely to fly under the radar than hyperactive people. Hyperactivity in adults takes the form of fidgeting, tapping or squirming, restlessness, difficulty engaging in quiet activities, talking excessively, and interrupting others. While many adults with ADHD are high-functioning, creative, dynamic people, the lack of organizational skills may impact work performance, and the lack of emotional regulation may impact relationships. The result is often anxiety and low self-esteem.

Since there can be significant overlap with other issues, particularly anxiety, post-traumatic stress disorder (PTSD), and depression, it’s important to determine which came first, or which is the primary condition. It can be hard to focus when your mind is racing with anxiety or consumed by depression. Insomnia can be related to ADHD and exacerbated by ADHD medication, but it can also significantly worsen symptoms. Addressing underlying sleep issues is one of the best ways to improve focus, impulse control, and problem-solving. Post-concussion syndrome should also be ruled out as symptoms can be very similar. 

Because this disorder is often misunderstood, many people who have it do not receive appropriate treatment. But it can be quite liberating to realize that ADHD is just one type of neurodiversity, and there are ways to make the best of it. As a naturopathic physician, I look at each person as an individual and develop a plan to optimize their brain function. That plan may include addressing the profound gut-brain connection; I have seen many children with a history of ear infections and repeated antibiotic use, for instance, who later manifest symptoms of ADHD. Studies now show a link between changes in the gut microbiome and ADHD. Nutrition can play a significant role in brain health. Adequate levels of iron, B12, and Vitamin D, as well as balanced blood sugar levels, are all crucial. Fish oils can help the brain. Balancing the nervous system through natural medicine can help focus the mind and calm the body. Perimenopause or PMS can also exasserbate ADHD and there are excellent strategies for both. I help my patients to work on reducing stress, improving sleep, and getting regular exercise. Mindfulness techniques can help develop the capacity for prolonged attention and self-regulation, and to dial down stress and restlessness. Moreover, organizational skills that may come naturally to some people can be learned, just like you would learn a sport or instrument. Although medications can be helpful for some people with ADHD, the best way forward for optimal functioning is to combine medication with a brain-supportive lifestyle, natural medicines, and skills development. 

Dr. Deidre Macdonald is a naturopathic physician practicing in downtown Courtenay. Contact at www.getwellhere or 250 897-0235.  and 

Ten Ways to Boost Your Immune System Naturally

Ever wonder why some people rarely catch a cold while others seem to get every bug in the air? While genetics may play a role, daily habits and lifestyle choices often make a bigger impact. Here are ten effective, natural ways to keep your immune system strong.

  1. Keep Your Vitamin D Levels Up

Vitamin D, known as the “sunshine vitamin,” is crucial for immune function, but in the Comox Valley, winter sun exposure is minimal. To meet the recommended 2000 IU a day, consider a supplement. Research shows that keeping your vitamin D levels up can help protect against colds and flu.

  1. Focus on Whole, Colourful Foods   

A diet rich in fruits and vegetables provides essential vitamins, minerals, and antioxidants that help the immune system function at its best. Leafy greens like kale, along with berries, carrots, and bell peppers, are loaded with nutrients to fend off illness. The variety of colours on your plate reflects a diversity of immune-boosting compounds.

  1. Make Movement Part of Your Routine   

Regular physical activity enhances immune health, yet the winter months make it tempting to skip workouts. Even short daily walks, indoor yoga, or a few bodyweight exercises can help keep the lymphatic system moving, which is essential for immune function. Try to find activities you enjoy so that exercise becomes a consistent part of your week.

  1. Prioritize Good Sleep   

Sleep is a powerful, natural immune booster. When we sleep, the body produces and releases proteins called cytokines that aid the immune response. Aim for 7–8 hours nightly and establish a calming bedtime routine. Relaxation apps, like Insight Timer, can guide you through breathing exercises or meditations that help you wind down.

  1. Manage Stress Proactively   

Chronic stress raises cortisol, which can inhibit the immune system. Taking small, daily steps to manage stress—whether through deep breathing, meditation, or gentle stretching—can help. Herbal adaptogens like ashwagandha may also support resilience to stress over time.

  1. Soak in Natural Light   

Sunlight exposure, even on cloudy days, can lift mood and strengthen immune health. Time outdoors, especially near water or in the snow, provides a natural light boost that supports well-being.

  1. Consider Herbal Support   

Certain herbs have shown benefits in bolstering the immune system. Echinacea may help reduce the duration of colds, and reishi mushrooms contain compounds that can enhance immune response. Oil of Oregano can also offer antiviral support when used at the first sign of symptoms.

  1. Wash Hands Often   

Frequent handwashing with soap and water is a simple yet highly effective way to reduce exposure to viruses and bacteria. It may also help to avoid handshakes and keep hands away from the face, especially in winter.

  1. Support Your Lungs by Quitting Smoking   

If you’re a smoker, know that smoking has a suppressive effect on immune function. Quitting can make a substantial difference, and options like our Laser Quit Smoking program have helped many people to ease the transition.

  1. Get Personalized Support   

If you frequently catch colds or have lingering health issues, a naturopathic consultation could uncover root causes. We offer an in-depth, personalized approach to improving immune health, including tailored nutrition and lifestyle guidance, natural medicines and sometimes pharmaceutical medicines.

These practices don’t require drastic changes but can lead to significant improvements in immune resilience. A well-rounded approach to immune health can help you stay well through winter and beyond, building a strong foundation for lifelong vitality.

Neural Therapy for Stubborn Pain

Neural therapy, a technique used in naturopathic medicine, has recognition for its effectiveness in pain relief and the promotion of healing in muscle and joint concerns. Originating from Germany in the early 20th century, neural therapy involves the injection of local anesthetics, such as procaine, into specific areas of the body, including nerve points, acupuncture points, scars, trigger points, and more. The goal is to reset the autonomic nervous system (ANS) and restore normal function, helping to alleviating pain and promote healing.

When the ANS is disrupted, due to injury, surgery, or chronic health conditions, it can lead to pain and dysfunction in various parts of the body. Neural therapy aims to correct these disruptions by targeting the source of the disruption, such as a site of injury or scar tissue. The injection can lead to immediate pain relief and, over time, help to break the cycle of chronic pain. Additionally, the improved blood flow and reduction of inflammation in the treated area promote tissue repair and regeneration.

Neural therapy offers a promising approach to relieve joint and muscle pain and improve mobility. Chronic pain conditions, such as arthritis, fibromyalgia, back pain, and sciatica, can involve interactions between the nervous system and musculoskeletal structures. Traditional approaches, including physical therapy, can provide relief and improve the underlying tissue. Neural therapy, by contrast, addresses the underlying neurological component of pain.

Many people report significant reductions in pain and improvements in mobility following treatment. The benefits of neural therapy extend beyond pain relief, as it also enhances overall well-being by restoring balance to the nervous system. Moreover, the use of natural, low-toxicity anesthetics aligns with the principles of naturopathic medicine, which emphasizes the body’s innate ability to heal itself.

Neural therapy represents a valuable tool in the naturopathic approach to managing muscle and joint pain. It offers a unique pathway to pain relief and enhanced healing. More information can be found at www.NAANT.org.

If you would like to learn more about neuraltherapy, contact our office and set up a complimentary “meet the doctor” visit with naturopathic physician Dr. Shawn Peters. 

Pain Relief with Laser Therapy – Scientific Update

Living with chronic pain is one of the most common challenges people face as they age. Whether from arthritis, old injuries, or degenerative conditions, persistent pain can limit mobility, sap energy, and affect every part of life. Many people find themselves cycling through medications, injections, or even considering surgery, all in search of relief. In recent years, a number of gentler therapies have gained attention, offering ways to support healing without relying solely on drugs or invasive procedures. One such approach is cold laser therapy, also known as low-level laser therapy (LLLT).

Cold laser therapy is a gentle, non-invasive treatment option that has been used successfully to manage chronic pain conditions including arthritis, soft tissue injuries, and joint disorders. As a naturopathic physician who has offered this therapy for the past 18 years, I have seen firsthand the significant benefits it can offer, particularly to individuals over 50 who are looking for safe, complementary options.

Cold laser therapy works by using low-intensity light to stimulate healing processes within the body. Unlike surgical lasers, cold lasers do not cut or burn tissue. Instead, they emit light at specific wavelengths that penetrate the skin and underlying tissues, promoting cellular repair, reducing inflammation, and enhancing circulation. There is no pain or even sensation with the type of laser I use, which lends itself to placebo controlled human trials.

There is a growing body of solid scientific research supporting the use of cold laser therapy for chronic pain management.

  1. A 2019 meta-analysis published in the British Medical Journal, which reviewed 22 randomized placebo-controlled trials, found that low-level laser therapy significantly reduced pain and disability in patients with knee osteoarthritis.
  2. Another high-quality study, a Cochrane Review on rheumatoid arthritis, concluded that LLLT provided a measurable reduction in pain and morning stiffness compared to placebo.
  3. Additional research published in Physical Therapy Reviews on chronic joint disorders also found that cold laser therapy reduced pain and improved overall health status.

In clinical practice, we use a Health Canada/FDA-cleared laser device to ensure treatments are both safe and effective. Every treatment plan is customized to the individual’s condition and response. While some patients experience noticeable relief after just a few treatments, others, especially those with more complex or chronic issues, may require a longer series of sessions to achieve sustained improvement.

Although the primary benefit of cold laser therapy is pain reduction through tissue healing, as a naturopathic physician I often use other therapies to accelerate the healing process. We might combine laser treatments with natural medicines for pain and inflammation, lifestyle modifications. physical therapy exercises, and other supportive approaches to help patients achieve the best possible outcomes. Working with a physical therapist, chiropractor, massage therapist etc. along with laser therapy can be a useful adjunct.

For people living with the daily challenges of arthritis, back pain, or other chronic conditions, cold laser therapy offers a research-backed, gentle option that can be part of a broader, thoughtful plan to improve comfort and quality of life.

Break Free from Nicotine

If you are wanting to improve your health, quitting smoking or vaping remains one of the most impactful changes you can make. Whether you’re a teen hooked on vaping or a senior who’s smoked cigarettes for decades, breaking free from nicotine can dramatically improve your quality of life. Yet, quitting isn’t easy, and many who try are derailed by intense cravings, mood swings, and the physical grip of addiction. That’s why finding the right support is key. As a naturopathic physician, my role is to help people to take charge of their health. So over that last 14 years, I’ve studied the art and science of quitting nicotine and developed a multi-faceted approach that works.

Let’s start with vaping, which has become a major concern for young people. While it’s often marketed as a safer alternative to smoking, vaping is far from harmless. E-cigarettes deliver high doses of nicotine, often more than traditional cigarettes, in a form that’s easy to overuse. This makes them highly addictive, especially for young brains that are still developing. Beyond nicotine, e-cigarettes contain chemicals that can irritate the lungs and have been linked to serious health issues, including the “vaping-related lung injuries” seen in recent years. Teens who vape are also more likely to transition to traditional cigarettes, perpetuating a dangerous cycle of nicotine addiction.

For adults who’ve smoked for decades, the stakes are just as high. Smoking remains the leading cause of preventable death worldwide, contributing to heart disease, cancer, respiratory illnesses, and countless other health problems. While the damage caused by years of smoking can’t be entirely undone, quitting now will immediately reduce your risk of further harm. You’ll breathe easier, feel more energetic, and enjoy the long-term benefits of a smoke-free life.

Why is it so hard to quit? Methods like quitting cold turkey often fail due to intense withdrawal symptoms and the psychological pull of nicotine. Nicotine gums and patches may ease withdrawal, but they keep your body dependent on nicotine and can be costly over time. They also don’t address the behavioral patterns and triggers that often lead to relapse.

Our program includes:

  1. Painless laser “acupuncture” to powerfully change the brain’s response to nicotine withdrawal for a more easy transition
  2. Natural medicines to reduce cravings, begin detoxing the body and calm the nerves
  3. Psychological strategies to address both the physical and mental sides of nicotine addiction.

This integrated approach aims to reduce cravings, ease withdrawal, and provide tools for long-term success. Laser therapy, a cornerstone of our program, uses gentle laser beams to stimulate specific points on the body. It works much like acupuncture to reduce cravings, calm the nervous system, and support withdrawal. When paired with natural medicines that aid detoxification and mood balance, the physical hurdles of quitting become far less daunting.

Equally important are the psychological strategies for staying smoke-free. Identifying triggers, managing stress, practicing mindfulness and building a solid support system are key components of long-term success. By addressing these aspects, we aim to give people the tools they need to quit for good.

Breaking free from nicotine is a journey, but it’s one worth taking. Whether you’re worried about your teen’s vaping habit or ready to quit cigarettes after years of smoking, there are ways to make the process smoother and more effective. With the right support, you can reclaim your health and enjoy the benefits of a smoke-free life.

Dr. Deidre Macdonald is a naturopathic physician practicing in downtown Courtenay. www.getwellhere.com/quit-smoke-now/ or 250 897-0235

Protein Power: Your Ally in Aging Gracefully and Staying Strong

When it comes to healthy aging, protein is like the unsung hero of nutrition—always there, quietly working behind the scenes to keep your muscles strong, your brain sharp, and your body resilient. But how much protein do you really need, and is it possible to have too much of a good thing? As a naturopathic physician with a focus on nutrition and healthy aging, these are questions I commonly get from my patients. So, let’s dive into the science and myths of protein and how it can help you stay fit and vibrant at any age.

First, let’s get the numbers straight. The science says that most adults benefit from consuming 1.2 to 1.6 grams of protein per kilogram of body weight daily. Calculate your protein requirements using your estimated lean body weight. For a person whose lean weight is 150 pounds or 68 kg, that’s an average of 26-36 grams of protein three times a day. Considering that one chicken breast has about 50g of protein, those numbers aren’t out of reach for most people. 

Dietary protein supports maintaining and building muscle, which plays a vital role in balance, strength, blood sugar regulation, metabolic health, and more. After 50, we typically lose 1% of our muscle mass per year; after 70, that number goes up to 4%. However,  exercise and protein intake can reverse that trend. And if you’re trying to build or maintain muscle, a post-workout protein shake isn’t just trendy—it’s genuinely effective. While there’s no need to obsess over a narrow “anabolic window” after exercise, having protein before or after a workout gives your muscles the building blocks they need. 

Not all proteins are created equal, though. Animal proteins like chicken, eggs, and dairy tend to pack the biggest punch when it comes to essential amino acids, especially leucine—the star amino acid that triggers muscle growth. But if you’re vegetarian or vegan, don’t fret. By consuming a variety of plant-based proteins, like beans, soy, quinoa, and lentils, and perhaps adding a plant-based protein powder, you can absolutely meet your needs. 

What about concerns that high-protein diets might harm your kidneys or speed up aging? For most healthy people, these fears are more myth than fact. Research shows that regular exercise changes how the body processes protein, directing its benefits to where they’re needed most—your muscles and brain. Staying active essentially turns protein into a tool for health, not harm.

Now, let’s tackle a common concern: IGF-1, a hormone that spikes with higher protein intake. Some studies suggest this could increase cancer risk, but here’s the nuance: exercise flips the script. Physical activity directs IGF-1 to muscle repair and brain health while limiting its availability to potential problem areas. Simply put, a balanced diet paired with regular movement lets protein do its job without unintended consequences.

Ultimately, the magic of protein lies not just in what you eat, but in how you live. Pairing a thoughtful protein intake with resistance training or even a daily brisk walk can help keep your body strong and your mind sharp. After all, isn’t that the goal of healthy aging—staying active, independent, and ready for life’s adventures?

So, whether you’re whipping up a protein-packed smoothie, enjoying a hearty lentil soup, or indulging in a grilled salmon dinner, remember every bite is an investment in your future. Protein isn’t just for athletes or bodybuilders; it’s for anyone who wants to age gracefully, stay fit, and feel amazing in their skin. Cheers to that.