Bioidentical Hormones – Research Update

The pros and cons of hormone replacement therapy (HRT) for perimenopausal and menopausal women have been hotly debated for many years. As a naturopathic physician, I’ve helped women navigate the choppy waters of menopause for over two decades. I believe that hormone management should be very individualized and I  generally recommend lifestyle first, natural medicines second, and pharmaceuticals third, if possible. I recently completed a course that analyzed the research on HRT over the last 20 years. When you look carefully at the research, there is a role for hormone replacement therapy to help manage symptoms of perimenopause and menopause safely and effectively and to serve as a preventative medicine. 

First, some history. HRT was used for 70 years before the Women’s Health Initiative (WHI) did the first large placebo-controlled study in 2002. This groundbreaking study sounded alarms regarding increased breast cancer risk in women who took Premarin (estrogen) and Provera (synthetic progesterone).  In addition, they found a higher rate of blood clots, potentially leading to strokes and more, so many women were unprescribed HRT as a result. 

Subsequent analysis determined that the study had major flaws. The average age of the women starting estrogen therapy was 65. We now understand there is a critical window for starting hormone therapy to maximize the benefits and reduce the risks, which is within ten years of one’s menopause, or under 60. 

Second, the estrogen used in the experiment was extracted from pregnant mares’ urine and contained non-human estrogens. Now, most prescriptions written use a bioidentical estrogen called estradiol or E2. It is processed much differently in the body and has fewer risks. The progesterone used was a synthetic cousin of our progesterone called progestin, which comes with many more side effects. Third, the route of administration of estrogen matters. Yes, taking oral pills of estrogen does increase blood clotting, especially in women over 60. However, using a patch or cream on the skin does not do so in any significant way. We’ve come a long way from 2002 to understand how to use these hormones safely. 

According to the esteemed North American Menopause Society, estrogen has strong evidence showing it helps with hot flashes and night sweats. They say it can be used for women of any age in low doses locally for genital and urinary symptoms and to improve sexual function. Systemic estrogen also helps to prevent bone loss and fracture associated with osteoporosis. The research shows this benefit is most relevant if estrogen is started within five years of menopause and the benefit is lost after ceasing the estrogen therapy. Topical estrogen therapy can slightly reduce cardiovascular disease risk but only if started early.  

The most interesting evidence regarding estrogen replacement therapy is around reducing cognitive decline. One in three people develop a significant cognitive decline in their lifetime, and ⅔ of the people with Alzheimer’s are women. Estrogen has many protective effects on the brain, including increasing neuronal growth and repair, increasing neuroplasticity, decreasing the build-up of tau proteins and amyloid plaques (associated with Alzheimer’s), and much more. Estrogen therapy seems to help slow cognitive decline, not reverse it. One study showed that women who started estrogen at 75 years old had a worse rate of decline. So, yes, there is a critical window for starting estrogen. Women who have their ovaries removed or have very early menopause may especially benefit from starting estrogen therapy right away. 

Evidence shows that estrogen may help somewhat with joint pain, muscle weakness, sleep issues, depression, skin aging, dry eyes, hearing loss, and diabetes. But what about breast cancer? Well, after years of analysis of the WHI study, it has been shown that when they started giving horse estrogens and synthetic progestin to women far older than the critical age window in oral vs. transdermal doses, after three years, an increase of less than one case of breast cancer over the placebo rate per 1,000 women per year could be attributed to the hormones. That risk is less than the increased risk of breast cancer associated with drinking two glasses of wine a day, and the same as the risk of being obese or inactive. In women who took only estrogen (women who’d had a hysterectomy), there was a slight decrease in breast cancer rate vs. placebo. Three French studies showed that when bioidentical estrogen is used with women in a better age window and coupled with bioidentical progesterone, there was no increase in breast cancer rates.  

HRT isn’t for everyone, so discuss it with a conventional or naturopathic doctor up to date on the latest research analysis to see if you would be a suitable candidate and what to expect. For people without extended health insurance, compounding pharmacies can make up HRT prescriptions for about ⅓ to ½ the cost of pharmaceutical suppliers—tell your naturopathic or conventional doctor your preference.  Another advantage of compounded bioidentical hormones is various delivery methods can be used depending on the desired effects and preference of the patient. Transdermal absorption of hormones has been well established in scientific research. So the bottom line is that bioidentical estrogen with bioidentical progesterone can have a role to play not only in the management of symptoms of menopause but also in the enhancement of the ageing process.


6 Ways to Reduce Stress and Improve Health

Life is full of transitions and challenges.  Keeping our minds and bodies strong can help us navigate life with grace.  Here are the six strategies that my most resilient patients use in their lives.  See if there are some gems in here for you. 

Keep things in perspective
We can deal with a lot more than we think, but only “in the moment”. Some planning for the future is prudent, but too much forward-thinking these days can get you down. Trust that whatever comes down the pike in the future, you have the inner strength to deal with it, if and when it happens. Then let it go and focus on the preset.

If worries about the future are getting you down, try switching mental channels. Regularly take stock of what you have to be grateful for; appreciating the big and small things can make you feel better. After her husband suddenly died, Sheryl Sandberg, the Chief Operating Officer at Facebook, would ask herself each day, “what are three things I did well today”. Even little things can count. It’s about being kind to yourself (but not easy on yourself) – that’s my mantra!

Get active outdoors
Staying active, especially outdoors, boosts brain chemistry and helps your immune system.
Getting natural light these days is essential for our brain and mood. Getting the blood pumping is like an anti-depressant without side effects (as anyone who exercises regularly will enthusiastically tell you!)

Eat mindfully
I’m always working on my relationship with food to make it more about physical nourishment than fulfilling my cravings or stuffing emotions. The more I eat whole, unprocessed foods, the less I am drawn to processed foods. Menu planning gets me excited about what I can eat, and less focused on what I can’t eat. Taking a moment to breathe before I eat and feeling gratitude for the beautiful, colourful, natural food I’m eating elevates the process (and helps digestion.)

Take a few supplements
Even with the best lifestyle, natural medicines can help you be your best now and in the future. Some of my favourites are Vitamin D, fish oil, probiotics, resveratrol, and curcumin (turmeric extract). They all have abundant research showing benefits for health. For patients experiencing stress and burnout, I recommend a formula called Adrenal 2. If depression and anxiety are an issue, our ND’s can recommend scientifically proven natural approaches for treatment. For people concerned about their immune resilience, our herbal formula of Elderberry and Astragalus is generally safe for long-term use.

Reach out to others
Is there someone in your expanded circle who might need a call? Hearing a human voice these days can mean the world to someone else, and it always feels good to help others. While awkward at first, using video calls can create a sense of connection almost as good as the real thing. Or maybe let the people in your circle know that you could use some support? Have some time that could be used for volunteer work? Search online for COVID friendly opportunities.

Seek professional support
Seeing a naturopathic physician might be just what you need to focus on a plan for optimal physical and mental health. We take the time to listen, help you understand your health issues, and make a plan for better health in the safest, most natural way possible. We all need to up our game these days and having a trained professional on your team makes good sense. It’s a sign of strength to ask for help. Don’t just put up with so-so mental or physical health; with some focused strategies, you can feel better.

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Hope for Parkinson’s Disease

Muhammad Ali and Michael J. Fox are famous people who have Parkinson’s disease, and one in 500 people in Canada will join their ranks. Parkinson’s disease (PD) is a degenerative neurological disease that slowly affects the ability to control movement.  Symptoms can include tremors, difficulty walking and speaking.  Early symptoms can include decreased thirst, loss of smell, constipation, anxiety and decreased arm swinging while walking. This condition was thought to be chronic and progressive and could only be managed with medications.  Now, with a deeper understanding of the factors that contribute to nerve cell damage, there are targeted strategies that can slow or even reverse the disease to some degree. Many of these principles are just smart preventative lifestyle strategies for all of us who want to protect our brains from degeneration.

Dr. Laurie Mischley is a naturopathic doctor who works with people with Parkinson’s disease in Seattle.  The average Parkinson’s patient has a symptom score of 500 at the time of diagnosis in a standardized test for Parkinson’s, and their score goes up by 38 points per year on average.  In contrast, Dr. Mischley’s patients have an average 200-300 point decrease in their score over one year of treatment.  Those numbers got my attention when she spoke at a recent brain health conference I attended.

Dr. Mischley is emphatic that Parkinson’s does not have to be a progressive, irreversible disease.  Progression can be slowed and sometimes reversed to a degree if we seek to understand what is stressing the neurons and remove those stresses while supporting optimal brain health with targeted lifestyle strategies and natural medicines.  Dr. Mischley says that by the time PD is diagnosed, the processes that created it have been in the works for twenty years or more.  Science has shown us that risk factors include drinking well water with high manganese or pesticide runoff, head trauma, heavy metal exposure (welders), dairy consumption, pesticide exposure, certain viral or fungal infections, intestinal microbiome imbalances, autoimmune processes, high iron, low B12, smoking, drinking and more.  If we can identify and target these neurological stress factors, we can improve brain health.

Lab tests can help us identify the stress factors associated with Parkinson’s disease.  These include inflammatory markers (CRP), blood sugar work up, iron, vitamin B12, food allergies, heavy metal testing, intestinal testing, brain auto-antibody testing, vitamin D, oxidative stress tests, (low) cholesterol, homocysteine, DHEA-S, thyroid function and more. Naturopathic physicians can order these types of lab tests and provide thorough analysis.

Dietary interventions include eating more plant-based foods, such as fruit, vegetables, nuts and seeds and healthy oils.  Fish and organic chicken are encouraged, while dairy, red meat, flour and sugar are discouraged. Exercise can play an important role in Parkinson’s treatment, and our local recreation centres are providing classes specifically for this condition. Natural medicines are also vital for creating an environment in the brain where the nerves can thrive. Coenzyme Q10 and fish oil are associated with better outcomes in PD.  Glutathione precursors provide protection against oxidative stress in the brain, which is critical for PD.  Targeting heavy metal elimination, autoimmune balancing, gut microbiome restoration, mitochondrial repair, and homocysteine-lowering are the types of individualized treatments on which naturopathic physicians can coach their patients.  Medications that promote dopamine are an important aspect of the management of PD, but knowing that you can also address the causative factors and take charge of the progression of this condition is empowering.

Healing Concussion and Traumatic Brain Injury

The human brain is a remarkable feat of engineering.  But with the consistency of Jello, it is quite vulnerable to damage from injuries.  Every year about 200,000 Canadians suffer concussions.  Sports injuries and car accidents are two common causes of brain injuries, but for seniors, concussions are more likely to be caused by a fall.  The good news is that the brain can recover from minor concussions within a short time. But for multiple concussions or more traumatic brain injuries, the path to recovery can be long and winding.  Post-concussion syndrome can persist for years without the proper help.  Research is showing that there are many ways to enhance healing of the brain. No matter how long it’s been since the brain injury, it’s never too late to jump-start more repair of those delicate structures of the brain that run our mind and body.

Concussions are difficult to diagnose with imagine like an MRI or CT scan, and the symptoms of post-concussion syndrome can be easily attributed to other things.  I often ask my patients about concussions and sometimes find that they do indeed have symptoms of post-concussion syndrome such as:  fatigue, memory loss, cognitive issues, headache, depression, anxiety, irritability, sleep issues, sensitivity to light or sound, issues with sight or hearing, nausea, dizziness and more.

The best approach after a brain injury is to minimize the damage and promote brain healing as soon as possible.  To do that, we have to understand how the brain cells actually get damaged with brain injury.  Then we can use treatments that target those processes. Most medical professionals are not versed in strategies to address what’s really going on in concussion and brain injury, and so these processes are left to damage the brain especially in the critical first few days after concussion.  We need to institute neuroprotection strategies that promote healing, and it’s never too late to start.

Neural inflammation is a significant cause of loss of brain cells, and the connections between them, after head injury.  There are a number of natural products that help to regulate neural inflammation such as curcumin, the DHA portion of fish oil, and green tea. Aerobic exercise also has tremendous benefits to the brain.

We also want to decrease oxidative stress on the brain cells by ingesting higher amounts of anti-oxidant rich foods and medicines.  Berries are rich in antioxidants and Vitamins C and E can be helpful too.

The blood brain barrier (BBB) is intended to only allow certain things to enter the brain from the blood, but after brain injury, there can be a breach in this filtering system.  Toxins then can enter the brain and cause more damage.  Alpha lipoic acid is excellent for healing the BBB and is also an antioxidant.

Mitochondria are the furnaces of the cells, producing needed energy.  The brain cells are particularly dependent on mitochondria for energy. Brain injury can damage the mitochondria and especially lead to brain fog and fatigue.  To heal from brain injury, we need to ramp up the mitochondrial function by taking supplements such as coenzyme Q10, B vitamins as well as eating whole foods and exercising.

We want to stimulate that parts of the brain that can regenerate by enhancing neural stem cells. Humble nutrients like Vitamin D and melatonin can help accomplish these goals.

Promote the lymphatic drainage in the brain called glymphatics. Like a Zamboni clearing the effects of ice skating on an ice rink, the glymphatics of the brain clear away the normal waste products that build up in the brain daily.  This is even more important post brain injury. Sleep is the time when these mechanisms ramp up the most, so I help my concussion patients enhance their sleep.
The nerves of the brain are intimately linked to the chemistry of the digestive system.  Chemicals produced by the gut bugs, or intestinal microbiome, travel to the brain and influence mood, thinking and more.  Having a healthy digestive system will help brain function and naturopathic physicians are an excellent resource for tools to enhance gut health.

Other treatments for concussion are also getting much needed attention.

Brain training can help make new connections in the brain.

The ketogenic diet, while somewhat arduous, has been shown to help a number of brain diseases, including post-concussion syndrome.

Neurofeedback is a sort of visual gym for learning to retrain and re-pattern disrupted brain activity (and is available in Comox).

Functional Neurology practitioners can help target the part of the brain that is malfunctioning and provide specific stimulation to heal those parts.

Cold laser therapy to the skull has demonstrated benefits to many patients at a Toronto clinic and human clinical trials are underway.  This painless treatment has been shown in animal studies to enhance brain healing after traumatic brain injury.  I have treated over 1000 people for various health issues with laser therapy as it helps to gently but quickly regenerate damaged tissue throughout the body.

Reducing electromagnetic fields that may not affect people with healthy brains, but may be one more stress on an injured brain. Turning off wireless at night and removing cordless phones from the bedroom are a good way to start.

There is hope.  No matter how far out from a brain injury, there is always reason for hope.  With the right treatment, people can improve significantly even years after a brain injury if they are willing to invest in their brain health.

To learn more about how this type of multifaceted approach might be able to help you, contact naturopathic physician Dr. Deidre Macdonald, ND at 250 897-0235 or via getwellhere.com

To learn more about how this type of multifaceted approach might be able to help you, contact naturopathic physician Dr. Deidre Macdonald, ND at 250 897-0235 or via getwellhere.com

Call 250 897-0235

Alzheimer’s Prevention and Treatment

Our brains are made up of an intricately interconnected web of neurons, run by electrical impulses that jump from cell to cell across gaps called synapses.  Chemical messengers help transmit those impulses, and this symphony of cells, chemicals and electricity results in all the thoughts, feelings and bodily functions that make us who we are. Age related memory loss and Alzheimer’s disease are examples of neurodegenerative conditions, and affect as many as 30% of the population over 70.  Drugs for Alzheimer’s disease have limited benefit, at best slowing progression.  The cause of Alzheimer’s is too complex for us to ever find a solution in a pill bottle. The brain is intimately connected to the rest of the body. Dysfunction in the body can damage the delicate components of the brain.  Cognitive decline is the result of a long trajectory of multiple stresses on the brain, many of which can be reduced by lifestyle change and natural medicine.


When scientists study the brains of people with Alzheimer’s they find amyloid plaques and neurofibrillary tangles from excess Tau protein. It is normal for these proteins to form, and the body has process to flush them out.  When excess amyloid and tau are formed, or not cleaned out, nerve signalling is impaired and shrinkage of key centres of the brain speeds up. Dementia was once thought to be progressive and irreversible.  We know now that buildup of amyloid plaques and neurofibrillary tangles are the result of years of stress on the brain such as neuroinflammation, oxidative stress, mitochondrial dysfunction (energy production in cells), high blood sugar / insulin, microbiome (intestinal bacteria) imbalances and more.  New research shows that these processes can be prevented and reversed which can preserve or improve cognitive function.  There are strategies that can also increase a healthy chemical in the brain called brain derived growth factor, promote neurogenesis (expansion of nerve cells), enhance the clearing of amyloid and Tau proteins (autophagy), and build new pathways in the brain (promote neuroplasticity).


I help my patients accomplish these goals by coaching them on how to create a lifestyle conducive to a healthy brain.  Food is your best brain medicine, so that’s where I start with my patients. Lack of sleep or use of pharmaceutical sleep aids are both associated with memory loss as it is during sleep that the brain clear amyloid.  Exercise increases brain-derived-growth-factor. Sustained aerobic exercise is particularly beneficial for preventing shrinkage of the brain’s memory centres. The gut-brain connection is important for brain health too, so improving digestion is key, as is stress reduction, and brain exercises.


I also educate my patients on the use of a few key natural medicines that have been researched to improve brain health.  For instance, a study of people taking the DHA component of fish oil showed an improvement in memory after six months. Resveratrol is a grape skin extract that helps to inhibit the creation of and promote the clearance of amyloid and tau, delaying the onset and progression of cognitive impairment. Curcumin, a turmeric extract, supports neuron regeneration, reduces neuroinflammation and helps clear amyloid plaques. Coenzyme Q10, Vitamin D and many other natural medicines also have shown benefits for dementia.  A ground-breaking study was conducted on 11 people diagnosed with early Alzheimer’s disease or cognitive impairment, most of whom had the Alzheimer’s gene.  They were given a multifactorial naturopathic protocol of lifestyle changes and natural medicines.  All but the one most advanced case had reduction in symptoms sufficient to reverse the diagnosis of Alzheimer’s and some showed increased brain volume on scans.  It is this multi-faceted approach to brain health that is necessary to keep our brains healthy and functioning well so we can live long and full lives.


Stroke Prevention

The Canadian Heart and Stroke Foundation has recently raised the alarm bell to warn that stroke is not only a significant problem for Canadians, but that many of us don’t know what to look for in order to detect a stroke, and seek crucial early treatment. You’ve likely seen their ad campaign, reminding Canadians of the signs of stroke: sudden numbness or paralysis of the face, arm, or leg, slurred speech, confusion, blurred vision, trouble walking and dizziness.



As a naturopathic physician, I feel it is also important to educate the public about what can be done to prevent strokes. Strokes are typically a symptom of underlying cardiovascular disease. The main way to prevent cardiovascular disease is to live a lifestyle that promotes cardiovascular health. It is important to understand your risk factors and take steps to reduce them. A patient that I’ve worked with over the last year illustrates that journey.



Brent was a 54-year-old man who came to see me after his brother had a debilitating stroke at 57. As a father of three teens, Brent didn’t want that fate for himself and his family. He came to me for an assessment and to get help changing the course of his health for the better. I found out that he had smoked for 30 years and his waist circumference was 44” – well above the recommended 40” for men. His LDL cholesterol was elevated, as were his triglycerides, and his blood sugar was borderline diabetic. I ran an insulin test and found this to be very high, indicating insulin resistance. His blood pressure was above normal, at 147/90. Running his own business, he carried a significant stress load, which was taking its toll on his health.

I explained to him that he had multiple risk factors for cardiovascular disease that leave him at higher risk for stroke or heart attack than the average man his age. Genetics may be one risk factor, but the study of epigenetics has proven that our lifestyle affects our gene expression. So even when there is a family history of a disease, lifestyle can determine whether an individual gets that disease. We tested him for a genetic risk for cardiovascular disease, called methylation defects. About 15% of the population has a mutation of the gene necessary for methylation, a critical chemical process in the body. Without adequate methylation, homocysteine can build up in the bloodstream, causing accelerated atherosclerosis. A specific set of nutrients can help solve this problem, which it turned out he needed.

Next, I set out to help Brent quit smoking. Through a combination of herbal medicines to reduce cravings, stress-management and behavioral modification, Brent has been cigarette-free for almost a year now. It was important that he not gain weight after quitting smoking, so I coached him on a heart-healthy weight loss nutrition plan that has resulted in a 35 pound weight loss. Exercise was new territory for Brent, but he made it a family affair by getting out mountain-biking with his teenagers. He’s even keeping up with the youngest one now! As part of a stress management plan, he’s started a “gratitude check-in” at dinner with his family, where each person shares something they are grateful for from that day. This practice has been uplifting for Brent and his family.

After a year of coaching and treatment, Brent’s blood sugar and insulin levels were back to normal. His cholesterol levels were lower, but not low enough. He had tried Statin drugs for cholesterol in the past, but suffered leg pain as a result. I recommended natural medicines that further lowered his cholesterol while also being easier for his body to tolerate. I also recommended fish oil, Coenzyme Q10 and other natural medicines to prevent damage to his cardiovascular system from inflammation, oxidative stress and mitochondrial issues.
Brent looks and feels like a new man. His children will likely have their Dad around for many years to come. Stroke awareness is important, but prevention is critical. We can all benefit from living a stroke prevention lifestyle.

Mitochondrial Function Key to Health

Have you ever wondered why the body ages or why you seem to have less energy as you age? It turns out the answer lies deep within the cells in a tiny organelle called the mitochondria. They are the energy producers of the body. They turn our food into the fundamental fuel that drives cellular activity. It is in the mitochondria that carbohydrates, protein, and fat are metabolized, producing cellular energy called ATP. The ATP provide the energy to allow cells to do what they do; it keeps the brain working, fires muscles, repairs tissues, and more.



The more energy a certain tissue requires, the more mitochondria those cells contain. The brain and heart have the highest concentration of mitochondria because they require large amounts of oxygen and energy. The heart muscle is packed with mitochondria. Any dysfunction on the level of the mitochondria has a significant impact on the functioning of these organs especially.
As we age, our mitochondria produce about 40% less ATP and therefore our organs feel the effects of decreased energy production. Mitochondria get damaged over time. The rate of their decline can be influenced by a number of lifestyle factors.



Malfunctioning at the level of the mitochondria has now been shown to be at the heart of a host of degenerative diseases, including diabetes, hypertension, and heart disease; neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, ALS, as well as cancer. Mitochondria dysfunction has also been shown to be related to chronic fatigue syndrome and has implications for affecting athletic performance. Interventions to stabilize mitochondrial function and enhance ATP production will be the new medicine of the future.



The formation of ATP is dependent upon proper intake of vitamins, minerals, omega-3 fatty acids and plant based nutrients. Deficiencies of these nutrients can alter mitochondrial function. Antioxidants like Vitamins C, E and A protect the mitochondria. Other nutrients like resveratrol from grape skins, green tea EGCG and curcumin from tumeric also have strong protective effects.
Exercise protects the mitochondria as well. A well-trained athlete has more than twice the muscle mitochondria than a sedentary person. Exercise stimulates the production of more mitochondria in the cells thus providing an anti-aging effect, especially where we need it most: the brain and heart.



However, those protective mechanisms can be overwhelmed by additional sources of bodily stress, leaving the mitochondria susceptible to damage. A diet high in processed food and high in fat as well as excess alcohol can all damage the mitochondria. Exposure to chemicals, heavy metals, and some pharmaceuticals, like statin drugs for cholesterol, can damage mitochondria.
The heart has to produce 13 to 35 pounds of ATP per day to sustain its approximately 86,000 daily beats. There has been extensive research to find ways to enhance mitochondrial function to maintain the ATP critical to heart function. In addition to exercise and high plant-based diets, natural medicines have been shown to help. CoEnzyme Q10 is a nutrient that fuels the pathway that makes ATP. In 2013, the European Society of Cardiology stated that it is the first “drug” to significantly improve heart failure in over a decade. This statement was based on research showing that there were very significant reductions in mortality in people with advanced heart failure who took CoEnzyme Q10. Magnesium and l-carnitine have also been shown to reduce death after heart attacks and more. In a recent Mayo Clinic review, acute heart patients who took L-Carnitine had a 27% reduction in all-cause mortality, a 65% reduction in arrhythmias, and a 40% reduction in angina symptoms.



Naturopathic physicians seek to understand the underlying cause of disease and use treatments that target those mechanisms. In the case of neurological disease, cancer, heart disease and more, interventions that repair mitochondrial function can help give the body the fuel it needs to promote healthy tissue function. There is so much more to health than managing symptoms with drugs. Take charge of your health with a great lifestyle and natural medicines.

Memory: Solutions for “Senior’s Moments”

It’s important that as people age they find ways to keep both their bodies and minds sharp. In my years of medical practice, I have witnessed patients who experience the anxiety that comes when they recognize that their memory is failing. Whether they are forgetting where they put their keys more often, are having trouble finding words or they are in the early stages of age-related dementia, there are holistic strategies that can help lift brain fog naturally.

When working with a patient, my first task is to determine whether their lifestyle is conducive to good brain function or if it is a likely cause of their “senior’s moments.” The brain is an organ that needs to be taken care of in order to function optimally. Like the rest of the body, it needs quality nutrition, proper rest, exercise and stress management in order to perform well. Nutritional deficiencies, such as lack of vitamin B12, can occur with age, especially if prescription medications like metformin (diabetes) or nexium and other stomach acid blockers are taken. An iron deficiency reduces the oxygen supply to the brain. This form of anemia can be caused by taking aspirin, or by colon issues that cause bleeding.

Exercise has proven to be one of the key factors for preserving mental function. Studies show a significant reduction in rates of dementia in people who exercise three to five times a week. Research also supports the idea that cardiovascular health in general improves oxygen and blood flow to all organs, including the brain. Another study from the Journal of Neurology found that exercise helped minimize arterial plaque buildup, and that this was linked to improved performances on memory and mental acuity tests.

The old adage, “use it or lose it” applies to memory. Mental stimulation is to the brain, what exercise is to the muscles. Engaging in social interactions, intellectual pursuits, and mental games can protect the memory. It’s never too late to learn a new instrument, figure out how to use a computer, or challenge yourself to learn some conversational Spanish.

I also assess my patients for anxiety and chronic pain, both of which have been linked to memory loss. One natural medicine derived from Green Tea called Theanine has been shown to improve mental clarity and reduce anxiety. If chronic pain is present, laser therapy is an effective treatment for arthritis, back and muscle pain.

In my clinic, I also do a thorough medical evaluation to see if there are physical reasons for the memory loss. A full thyroid panel can sometimes illuminate low thyroid function, which can also make patients feel tired, chilly and gain weight easily. Fascinating research links imbalances in the bacterial lining or microbiome of the intestine to brain function. Taking antibiotics or acid blocking medications can disturb the crucial balance in the intestinal microbiome and result in learning and mood issues. Correcting this imbalance with the help of a naturopathic physician can improve health on many levels, including the mood and mind function. For some people, food allergies can cause a brain fog due to an opiate like effect on the brain.

Finally, the factors that put people at risk for cardiovascular disease also put them at risk for dementia. Diabetes is now considered to be a major player in the development of age related dementia. Naturopathic physicians have expertise in helping diabetics achieve stable blood sugars with less mediation. High blood pressure must be addressed with lifestyle changes – not just medications – in order to significantly reduce its side effects. High homocysteine (over 7.0) levels have been found to double the risk of Alzheimer’s disease, according to scientists at Boston University. This inheritable risk factor is easily tested for and treated with natural medicines, yet is rarely done by conventional physicians.

I am often asked if there is a natural medicine to protect the brain from aging and memory loss. Gingko hasn’t been shown to have a preventive effect, however, studies have shown it to slow the progression of Alzheimer’s. Fish oil has anti-inflammatory effects that are positive for brain function. You may have read that chocolate has flavinoids that are good for the brain. Well, only its raw form actually contains the medicinal properties, so sadly you’ll have to try raw cacao nibs to get the protective effect.
Phosphatidyl serine is the newest superstar in the natural memory aid arena. The Journal of the American Academy of Neurology published a study in which it was stated that phosphatidyl serine was a promising candidate for treating memory loss later in life.

A combination of living a healthy lifestyle, having a thorough medical evaluation by your naturopathic or conventional doctor, and utilizing natural medicines will surely help keep those “senior’s moments” at bay.

Think Straight, Feel Great: The Gut Brain Connection

Have you ever had a ”gut wrenching experience?” Have you felt butterflies in your stomach, or had a “gut feeling?” We all have experienced the influence that our thoughts and feelings can have on our stomach, but research is now showing that our guts can influence our mood, behaviour and thinking more that we had previously realized.

The stomach and intestines are so rich in nerves that the gut’s nervous system, the enteric nervous system, has been called the “second brain.” Surprisingly, there are about 100 million nerve cells in the gut, as many as there are in the head of a cat. Nervous stress can affect digestion from a number of angles including reducing blood flow to the digestive organs, altering secretion of digestive juices, changing gut motility, increasing the leakiness of the intestine and, most importantly, altering the intestinal bacterial lining called the microbiome.
The enteric nervous system also informs our state of mind. “A big part of our emotions are probably influenced by the nerves in our gut,” says Dr. Emeran Mayer, a professor from U.C.L.A. It turns out that the main cranial (brain) nerve for controlling the digestion, the vagus nerve, uses 90% of its fibers to send information from the intestines to the brain. Electrical stimulation of the vagus nerve, a useful treatment for depression, may mimic these signals. The enteric nervous system, like the brain, uses neurotransmitters like serotonin and dopamine. In fact, 95% of the body’s serotonin is found in the bowels. So is there a link between impaired digestive function and mental or emotional disorders? The link is clear in autism and research suggests a link in depression, schizophrenia and more conditions of the mind.

Exciting research has emerged on the role of the bacteria in our guts and how it affects the brain. I recently attended the annual national conference of the Canadian Association of Gastroenterologists. Exciting research was presented on what is considered the most important work being done in the field of biology today. The Human Microbiome Project is an international collaboration to map the DNA of the trillions of bacteria that live in the human body. These bacteria are a critical determinant of digestion function, immune function, prevention of autoimmune disease and, as it turns out, mood. Changes in the intestinal microbiome can have profound consequences on our physical and mental health.

For instance, people with Irritable Bowel Syndrome have different wiring in their gut-brain connection. It has long been established that people with IBS have an amplified perception of pain from the intestines. Research now shows that it is their altered intestinal microbiome that is responsible for messing with the nerve signals from the gut.

In animal models, alterations in microorganisms of the intestines have been show to influence brain function including memory and anxiety. Studies on mice show that changes to gut bacteria can actually affect behaviour. If you take the gut bacteria from bold mice and put it into shy mice, the shy mice become bold and vice versa. Mice treated with good bacteria (probiotics) exhibit less anxiety and show changes in the hippocampus of the brain. They have more brain growth factors necessary for learning and higher thinking.



Researchers have found that people with major depression have alterations in their small intestine microbiome. Namely, they show signs of Small Intestine Bacterial Overgrowth (SIBO). My patients with SIBO often have been told they have Irritable Bowel Syndrome and suffer from bloating, constipation or diarrhea, fatigue, fibromyalgia and more. A simple breath test can help diagnose SIBO; with a long term complex treatment regime, relief of both physical and mental symptoms can be achieved.

Antibiotics significantly alter the delicate and complex intestinal microbiome. Not only does this disturbance have an impact on digestion and the immune system, but it has also been shown to affect behaviour. Mice that are given antibiotics are more daring, having lost their natural instinct to hide from predators. Studies have shown that post antibiotic mice have impaired learning. Also, changes in the critical areas of the brain, the amygdale and hippocampus, have been demonstrated with antibiotic use. Since 30% of human newborns are exposed to antibiotics before they even go home from the hospital, and with many more children are given antibiotics in childhood, the implications for brain development and learning are disturbing.

Stress can also alter the microbiome, leaving us more vulnerable to bowel issues, inflammatory conditions and mental effects of these changes. When mice are separated from their mothers at a young age, their microbiome changes and they are more likely to develop inflammatory bowel issues later in life.

There are other digestive factors that have a ripple effect on the brain. Food allergies can activate immune cells called mast cells. These mast cells can release inflammatory chemicals that can have an impact on the brain causing mood, energy, and learning issues. For some people with celiac disease, the autoimmune response to gluten in common bread and pasta products can cause calcifications of brain tissue that can be devastating.

If you are suffering from both digestive issues and mood issues, there may be more of a link that you had previously thought. Treating the digestive issues by correcting the underlying cause may open up doors to improved mood and mental clarity. Naturopathic physicians have a long history of working with patients to enhance the digestive system, through optimal diet, avoidance of food allergies, enhancement of the intestinal microbiome and much more. Don’t let your guts get you down. Take charge of your mental and physical health.