Eat for Life: Time Restricted Eating

What if there was one simple lifestyle change that could increase your lifespan? Researchers who study the science of longevity and disease prevention have found that there is indeed one simple lifestyle pattern that can decrease the risk of cancer, heart disease, obesity, diabetes and more: don’t eat at night. It turns out that our bodies are designed to process food better during the day, and when we eat at night, we rob our cells and organs of much-needed rest and repair. Studies show that while of course it matters what we eat, it also matters when we eat.

The human body evolved to eat during the daylight hours, when it’s safe to collect and prepare our food, and not to eat in the evening, when it’s dark and dangerous to be outside. Fifteen percent of the human genome works on a body clock, and about 50% of those genes are involved in the metabolism of food. We know the brain has a circadian rhythm, but so do the pancreas, intestines, liver and more.

Now with the advent of electricity and demanding work hours, we typically have our largest meal of the day in the evening and often snack after that. Our meal patterns are not in alignment with how we evolved to eat and can be detrimental to our metabolism and our cellular repair mechanisms. Does it really make sense to consume most of our calories within hours of going to sleep? It’s like showing up to a restaurant at closing time: the cooking staff will not be happy. Eating at night has been shown to raise blood sugar and insulin, increase inflammation, throw off hormones and decrease the important daily cellular clean-out called autophagy. Under these conditions the body can become fertile soil for disease.

As a naturopathic physician I regularly monitor these blood parameters and show people ways to lower their risk factors with lifestyle changes and natural medicines. One of those ways is to just change when you eat. Eating breakfast, lunch and dinner within the daytime hours, before 7 p.m., and allowing at least a 13-hour fast overnight is enough to show benefits. Some experts recommend extending that fasting window further by having a later breakfast and an earlier dinner if you can.

Time restricted eating has even been shown to reduce cancer rates. In one study, of 2,500 breast cancer survivors who tracked their food intake for seven years, a strong association was found to when they were eating. Women who had at least a 13-hour overnight fast had a 40% decrease in breast cancer recurrence and an over 15% decrease in all causes of mortality, regardless of whether they were overweight or not.

Other conditions that have been shown to improve from extended overnight fasting are gastric reflux, fatty liver, cardiovascular disease and diabetes. Weight loss with this mechanism alone is modest, but it can add up over time. In a famous study, two groups of mice were fed the same number of calories, but one group was fed only during the mice’s daytime and the other could graze all day and night. The mice in the Time Restricted Feeding group lost more weight than the other mice. In similar human trials, weight loss is more significant because without even trying, people will consume about 200 fewer calories per day when they stop nighttime snacking.

Time Restricted Eating is a simple lifestyle change that anyone can implement. Your body is designed to thrive in those conditions. Pregnant women and people with blood sugar issues, eating disorders or other health conditions would be wise to consult with their naturopathic physician or family doctor before making any dietary changes.

To book a naturopathic medical consultation with Dr. Deidre Macdonald

Buyer Beware of Chemicals in Your Home

There are an estimated 84,000 different chemicals in our environment and 700 new ones are released every year.  The majority of these have never been tested for safety.  Chemicals that are tested are done in isolation, yet in the real world are bodies are bombarded by hundreds of chemicals and it is the total toxic burden that overwhelms our body’s natural defences. These chemicals enter our bodies every day through food, water, air, health and beauty aids, furniture, clothing and more. Scientific evidence is pointing to chemical exposures as major contributors to cancer, reproductive problems, early puberty, autoimmune disease, Autism, Alzheimer’s disease, Parkinson’s disease and other neurological and metabolic disruptions.



Our bodies have not yet evolved the mechanisms to defend against the assault of modern chemicals. I had a patient who was a very tough military veteran.  He had survived the unimaginable and was quite psychologically resilient.  But the mosquito coils that he slept with for years in while posted in Germany emitted a potent neurotoxin intended to paralyze mosquitos.  Unfortunately the mosquito coils also poisoned his nervous system and was the likely cause of the rare neuro-muscular disorder he developed, and eventually succumbed to. As tough as he was as a person, his physical systems had never evolved the mechanisms to withstand these toxins.
Canadians spend 90% of their time inside, which means we spend most of our daily lives exposed to chemicals found in common household items and dust. We all have of toxins stored in our body and are passing them to our children. Babies are being born with chemicals in their system.  In a US study, there were an average of 287 chemicals detected in umbilical cord blood, 217 of which are toxic to the brain and nervous system.  At Simon Fraser University, research showed that those babies whose mother’s had the highest concentration of chemicals had a lower IQ at age five.



Some chemical exposure is beyond our control, but we can choose which chemicals are entering our homes through the products we buy. Environmental Defence, a Canadian organization that promotes environmental health, has created a list of the chemicals in consumer products that cause the worst damage to human health. These “Toxic Ten” include flame retardants, parabens, phthalates, petrolatum, silicone (the latter four are commonly found in over the counter skin and hair care products), and perfluorinated compounds (PFC, PFAS – found in water resistant products such as Scotchguard, Gore-tex, Teflon, raincoats, food wrappers, and microwave popcorn bags).



According to Health Canada, flame retardants are found in many consumer products including foam in mattresses, pillows and stuffed toys, in fabrics such as  clothing, tents, rugs, and upholstery, and other products like computers, plastics, paint, foam used in construction, glues and more. Health Canada states that the health effects of these chemicals may include effects on development, reproduction and increased risk of cancer. Research has shown that they are hormone disruptors, can alter thyroid function in pregnant women, and can cause neurodevelopmental problems in children (such as lowered IQ, Autism, and ADHD).



Parabens can easily be absorbed through the skin and are commonly found in lipstick and other make-up, skin care products and deodorant.  Parabens are strong estrogen mimickers, androgen (male hormone) disruptors, blockers of detoxifying agents in the body, and more. For instance, they are known to disrupt five out of the seven mechanisms cells use to protect themselves from breast cancer.
BPA’s are found in plastic food and water containers, tin / soda can lining, cash register receipts and more.  They are known hormone and immune system disruptors, and the newer BPA substitutes may be just as bad.  Consumers have demanded the reduction of BPA’s in food packaging and are buying metal water bottles instead of drinking from plastic water bottles.  Educated consumer using their buying power will be what moves our society from a toxic soup to a cleaner world.



These household toxins combine to create an unprecedented toxic burden to our bodies, and I haven’t even gotten started talking about pesticides in foods, chemicals in medicines, and the toxins we knowingly ingest in artificial sweeteners, cigarettes, alcohol and drugs. They all adds up.  But you can make a difference. Knowledge is power.



Naturopathic doctors help their patients to prevent and address disease by engaging them in strategies to remove stresses on the body, including the build-up of chemical toxins.  We can test you for toxic burden (“CORE” by Genova Diagnostics) and support you in a program to detoxify your home and your body. Next month we’ll talk about steps you can take to reduce your exposure to toxins in your home. Also check out the Toxic Ten Pocket Guide at environmentaldefence.ca.

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

Healing Concussion and Traumatic Brain Injury

Every year about 200,000 Canadians suffer concussions.  Sports injuries and car accidents are two common causes of brain injuries, but for seniors, falls are a common cause.  The good news is that the brain can usually 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 a 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.



The symptoms of post-concussion syndrome can include 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. We need to institute neuroprotection strategies that promote healing, and it’s never too late to start.



There are about seven known mechanisms we can target to help heal a damaged brain.  Neural inflammation is a significant cause of loss of brain cells after head injury.  Oxidative stress on the brain cells damages delicate structures. 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.  Mitochondria are the furnaces of the nerve cells, producing needed energy.  After brain injury, the mitochondria can’t supply as much energy to the neurons. The brain’s natural healing may be compromised, so we want to stimulate the parts of the brain that can regenerate by enhancing neural stem cells. We need to promote the lymphatic drainage to clear away the normal waste products that build up in the brain daily.  The brain is intimately linked to the digestive system.  Having a healthy digestive system will help brain function.  Naturopathic physicians are trained in methods to address each of these seven mechanisms to enhance brain healing after concussion.



Other treatments for concussion are also getting much needed attention.  Brain training can help make new connections in the brain.  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 research clinic and human clinical trials are underway.  This painless treatment has been shown in animal studies to enhance brain healing after traumatic brain injury.


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.

How to be an EMPOWERED Patient

Medical science now shows that when patients are empowered to play an active role in their health care, they are more invested in the process, which results in greater health. Medical education is redefining the doctor-patient relationship as one that respects the patient as an intelligent participant in health care decisions. The old doctor-patient relationship put the doctor in an authoritative role, as in “doctor knows best” and patients were in a passive role, as in “follow the doctor’s orders.” Now physicians are taught the principles of “shared informed decision making”; doctors and patients share information and collaborate in treatment decision. Patients are empowered with information and take ownership in creating their health. Here are four tips for becoming a more engaged and empowered patient.



Firstly, knowledge is power. You need to understand your body and any issues that you have. Ask your doctor to write down any words that are new to you, such as the name of a diagnosis, a test or treatment. Ask them to explain anything that you don’t fully understand, or work with a naturopathic physician to deepen your understanding of your health conditions. The internet can be a wonderful source of information, but, without the context a physician can provide, it can be overwhelming.



Secondly, keep a health journal. A health journal is a place where you can keep a record of your health issues, tests, procedures and medication. Keeping track of your health history helps you to be an informed, knowledgeable patient. Knowledge allows you to take more control of your healthcare. The best health journals have separate tabs for pharmaceutical and natural medicine history, hospitalizations, surgeries, blood work, imaging and other tests, specialist reports, allergies, and family medical history. I encourage my patients to get copies of all their lab work. Sixteen percent of abnormal lab results are not reported to the patient in Canada. In my 22 years of practice, I have found many missed diagnoses by going over lab work that the patient hadn’t seen. You can get copies of blood work easily by having your blood taken at Life Labs and setting up an online account to view your labs, or if you have blood taken at your doctor’s office or one of the hospital’s outpatient labs you can call 1 866 370-8355 and ask them to mail you your lab work. Your doctor can also print a copy of your lab work. I encourage my patients to ask their family doctor for copies of their specialist reports as well as imaging reports (x-rays, CT scans and MRIs).



Thirdly, an empowered patient needs to ask why. Any good problem solver needs to investigate the cause of the problem in order to create a lasting solution. Yet, in health care, we are often satisfied with treatments that mask symptoms but don’t address the underlying causative factors. You can take medications to lower blood pressure, but pills are not able to address the reasons why your blood pressure went up in the first place. When I prescribe pharmaceuticals, it is often because we need to control symptoms quickly, and buy the patient some time while we implement a plan to address the underlying causes and seek a long term solution that will optimize their health.



Fourthly, you can create a health care team to support your health goals. It may serve you to consult more than one health professional to create the optimal plan for your health. Your family doctor is an essential player in helping you access the conventional medical system when you need it. Family doctors are incredibly knowledgeable and hardworking, but they don’t have the time or training to provide for all the complex needs of their patients. Naturopathic physicians are medically trained physicians who focus on optimizing health with lifestyle, natural medicines, and pharmaceuticals when needed. Counsellors, physiotherapists, and other practitioners can all add their expertise to your health care team. An empowered patient lets their family doctor know who is on their team and encourages communication between practitioners.

Help for Anxiety – Naturally

Anxiety is certainly part of the human condition. We are, after all, animals with very few physical defences, so we need an alarm system to keep us safe.  The physical responses to fear make us ready to run from predators, fight back, or in some cases freeze and “play dead”.  When that normal fear response becomes a regular pattern of anxiety, it can be overwhelming.  In my practice, I regularly talk with patients who are experiencing a level of anxiety that is distressing to them.  Once people experience anxiety, they often become afraid of experiencing it again, and go to great lengths to avoid trigger situations. The good news is that there are very effective tools for breaking free of the cycle of anxiety without having to limit your life.

 

As a physician, my first inclination is to rule out physical causes of anxiety, such as certain medications or health conditions.  The most obvious physical trigger is caffeine intake.  People who are prone to anxiety are wise to avoid caffeine as its effect on the body magnifies nervous tension.  Another very common trigger, especially in young people, is low blood sugar or hypoglycemia.  Skipping meals or eating refined flour and sugars can cause a sudden drop in blood sugar.  When that happens, the brain tells the adrenal glands to release adrenaline, which causes rapid heart rate, sweating, and anxiety.  Thyroid conditions, both hyper and hypo, can contribute to anxiety.  Patients love that I am able to run up to six blood tests to rule out thyroid conditions as opposed to the one test that is generally covered by MSP.  Blood tests can also help to identify anemia, B vitamin or vitamin D deficiencies, all of which can affect brain chemistry profoundly. I often hear from patients that the hormone balancing work we do helps their mood and anxiety levels.

 

Relaxation techniques are an important part of learning to deal with anxiety.  Meditation is simply learning to observe your mind and make choices about where it is focusing.  Mindfullness Based Stress Reduction is a program that has been rigorously studied to show superior benefits to anxiety over medication. Adding an element of self- compassion into your daily self-talk practice takes the process deeper and is very effective.  Dr. Kirsten Neff’s Ted Talk is a good place to start to explore the practice of self-compassion.

 

Learning strategies for dealing with life stresses such as relationship issues, future uncertainties, past trauma, addiction and more can help to reduce anxiety.  Counselling and personal development work isn’t just for people with mental illness, it’s for anyone who wants to live life more fully and be the best they can be.  Cognitive Behavioural Therapy is a set of incredibly practical life skills for anyone wanting to be more clear and calm in their lives. The website anxietybc.com is one of the best on the subject.

 

As a naturopathic physician, I also offer my patients natural medicines that help to heal the nervous system, balance brain chemistry, and normalize the adrenal stress response. These herbs, vitamins and amino acids can be the leg up that people need to get a handle on stress.

 

Often a person with anxiety can feel overwhelmed by how their mind and body reacts to stress, and with help, they can develop confidence in their ability to be resilient in the face of life challenges.

Dr. Deidre Macdonald is a naturopathic physician who has practiced in downtown Courtenay for 20 years. www.getwellhere.com 250 897-0235.

Why am I so tired? Thyroid Issue May be the Cause

Every week people arrive at my clinic wondering if their thyroid is okay. They’ve often had their conventional doctor check their thyroid, and are told that everything is fine. However, they aren’t convinced. They feel tired, cold, achy, and gain weight easily. They have headaches, depression or constipation, all symptoms that may reflect low thyroid function. Experience has taught me that evaluating the thyroid is complex. Low thyroid function can be caused by the immune system itself and by the dysfunction of other hormone glands in the body. It can be also affected by stress, toxins, and nutritional deficiencies. Evaluation of the thyroid is so much more than just running one test. 

The thyroid gland is a small gland in the front of the neck that produces the hormone that sets the metabolic rate of every cell in the body. These hormones tell your body how fast to burn calories, influence stomach acid production, determines moisture levels in the skin and so much more. The thyroid gland is also the most common site of autoimmune disease in the body. The immune system can sometimes attacks the thyroid gland and interferes with its ability to provide the hormones needed for normal tissue function and repair. I had a patient who had gained 47 pounds in one year, despite good diet and regular exercise. Her doctor insisted that her thyroid was functioning properly, according to the one test, the TSH level, that he can run. We ran further tests which showed that she did indeed have antibodies to her own thyroid that were blocking her thyroid from making the hormones she needed to burn calories normally. Once that deficiency was corrected, she had to work hard to lose weight, but it was possible for her to do so.

Another patient came to the clinic already taking thyroid replacement medication but reported feeling as tired and achy as she had when she was first diagnosed as hypothyroid years ago. Again, her TSH test was normal. We dug a little deeper and ran a reverse T3 test. This test determines if her thyroid hormone was being converted to active T3 or a dud version called reverse T3. Elevations of reverse T3 are important if you are sick and need to conserve energy and rest. However, there are other conditions that can trigger this downstream activation of reverse T3. High stress levels, low iron levels, and chronic inflammatory states can all drive up reverse T3 and make you feel unnecessarily tired. In this case, the patient had experienced chronic stress and had an elevated reverse T3. We changed her thyroid medication slightly and gave her additional natural medicines to balance all her thyroid hormones, thus giving her back the vitality she was missing.

Naturopathic physicians prefer a full panel of thyroid hormones to accurately diagnose thyroid problems. This panel includes the relatively stable pituitary hormone TSH, free T4 (inactive thyroid hormone), free T3 (active thyroid hormone), reverse T3 and a thyroid antibody called TPO. Often we are able to unveil issues in the complex dance of the thyroid hormones, which can then be treated in a variety of ways, both holistic and pharmaceutical.

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

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.

Coconut Oil for Weight Loss? Facts vs Hype

Coconut oil is being touted as the new superfood. Dr. Oz says its “the miracle fat that fights fat.” Here’s the real skinny on coconut oil and weight loss. This oil is about 50% medium chain tryglyerides, which go straight to the liver where they are burned as fuel and raise the metabolism slightly. One to two tablespoons a day would cause you to burn about 60 more calories. But wait a minute. Two tablespoons of coconut oil contains about 200 calories. Do the math. Don’t consume extra calories in coconut oil thinking it will help you lose weight. Even in studies that compared people asked to eat two tablespoons of coconut oil vs the same amount of another oil didn’t show any difference in weight or waist line. The most successful method for lasting weight loss I’ve come across is to address emotional eating. Learning mental and emotional mastery through goal setting, mindfulness and relaxation techniques helps people lose weight and grow into a calmer, happier person at the same time. I love sharing these important tools with my patients and seeing make the real changes necessary to achieve their long term goal of great health.

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.