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.

Autoimmune Disease and Naturopathic Medicine

Autoimmune Disease is a major health problem in our society. One in twelve people in general, and one in nine women, will be diagnosed with an autoimmune disease. There are over one hundred different autoimmune disorders, including multiple sclerosis, Lupus, Rheumatoid arthritis, Inflammatory Bowel diseases and Celiac disease. Together these conditions affect more people than cancer or heart disease and can rob patients of their quality of life, mobility and even take their lives.



Scientists worldwide are puzzled over the alarming rise in the rates of autoimmune disease, particularly in the Western world. The rates have more than doubled in the last three decades. Genetics can no longer be blamed as the only cause of autoimmune disease since our genetics can’t change that quickly.



As a naturopathic physician, I have treated many patients with a variety of autoimmune diseases in my years of practice. The familiar story is one of misdiagnosis, dismissal and frustration with limited treatment options. In half of all cases, women with autoimmune disease are told there is nothing wrong with them for an average of five years before receiving diagnosis and treatment. Once a diagnosis is made, treatment is focused on reducing symptoms but not treating the underlying factors that may have caused the disease. Commonly used immunosuppressant treatments can be lifesaving, but can also lead to significant long-term side effects.
The path to a long lasting recovery from autoimmune conditions focuses on correcting the underlying stress factors that may have caused the immune dysregulation that drives the disease.



Exciting research was recently presented at a gastroenterology convention I attended in Victoria. The immune system has well developed mechanisms to attack foreign invaders. In autoimmune disease, the immune system loses its ability to differentiate our own normal tissues from foreign invaders. That ability to temper the immune system’s inflammatory reactions to invaders is something our bodies must learn. And strangely enough, in fact, the teacher lives in our guts. The bacterial lining of the intestines (the intestinal microbiome) is responsible for educating our immune systems, letting them know when to attack and when to cease fire.



The delicate intestinal bacterial lining is made up of over 1000 species of bacteria and weighs about three pounds in an adult. We are created in a sterile womb, devoid of bacteria and acquire our first dose of beneficial bacteria in the birth canal. In the western world, there is an ever increasing trend towards delivering babies by C-section. Without that first dose of beneficial bacteria from the birth canal, the baby’s microbiome is different than a baby born via vaginal birth. Abundant research has shown that there are increased rates of asthma and autoimmune disease in those delivered by C-section. Researchers concluded that a C-section (or Caesarean section) raises the risk of type 1 diabetes by 20%. They also crunched the data from 23 studies and showed the same increased risk for asthma—20%—in children delivered by C-section.



Antibiotics are the other western phenomenon that disturbs the intestinal microbiome. We know not what we do when we take an antibiotic for an infection without consideration of the trillions of beneficial bacteria that form an integral part of our digestive and immune systems. Mice given antibiotics were more likely to develop inflammatory bowel diseases like Crohn’s and Ulcerative Colitis.
Naturopathic physicians have long emphasized the importance of correcting deficiencies in the intestinal microbiome. Programs to repair the intestinal mucosal lining, replenish probiotics and kill off harmful elements of the microbiome have long been a mainstay of the treatment of autoimmune disease.



Vitamin D deficiency in northern countries have also been linked with increased rates of autoimmune disease. As we spend more time indoors and lessen our exposure to sunlight, thus using sunscreen more often (as those with paler skin tend to do) when we are outdoors, we play an active role in depleting our Vitamin D stores. Vitamin D has also been shown to play a role in the regulation of inflammatory fires of the immune system. Vitamin D helps tell the immune system to tolerate our own cells. Some studies show that Vitamin C inhibits induction of disease in autoimmune encephalomyelitis, thyroiditis, type-1 diabetes, inflammatory bowel disease (IBD), lupus, rheumatoid and Lyme arthritis.



For my patients with joint pain associated with autoimmune disease, laser therapy is an excellent way to manage pain, reduce joint destruction and improve joint function. A recent Canadian expert panel determined that this painless laser therapy is an effective treatment for rheumatoid arthritis. I have been using a high tech laser light treatment for my patients for years. It is very effective for most patients with osteoarthritis and is part of an overall treatment for inflammatory arthritis too.



Natural anti-inflammatory medicines may reduce the dependence on harsh prescription drugs. A turmeric extract called Meriva has been shown to be a safe and defective pain reliever in arthritis. Fish oil is considered an essential part of auto-immune treatment in that it helps alleviate the inflammation that drives most symptoms. Most auto-immune disease involves high levels of oxidative stress, so sufferers who incorporate anti-oxidant foods and supplements into their daily regime are making a wise choice. Kale and blueberries are my favorite high anti-oxidant foods; grape seed extract and resveratrol are my favorite supplements.



Fatigue is often a crippling element of auto-immune disease. I also work with patients to support their adrenal gland through teaching them meditation and relaxation techniques using herbs like rhodiola.



Science is beginning to shed light on the complexities of the immune system and ways that we can influence the health of it. Take care of your immune system, and if you have an autoimmune disease, learn ways to tame your inflammation – naturally.

Mental Health and Naturopathic Medicine

The Integrative Approach to Mental Health

One’s mental health is a reflection of both the mind and the body. There are effective, long term strategies to improve mood, increase energy, decrease anxiety, and balance neurotransmitter function. Creating an individualized program to address the underlying causes of mood and mental disorders is a powerful path towards greater health and happiness.

When I am working with a patient who is suffering from mental health issues such as depression, anxiety, of psychiatric illness, the first step is to do a thorough health assessment. The brain is an organ like the liver, heart and lungs. For the brain to function optimally, it needs to be supported by a healthy physical body. Much insight can be gained through a good history, physical exam, and assessment of lab work. Getting to know the patient, their goals, and their history helps us to co-create a program to enhance mental and physical health.

The next step is to address possible underlying causes of physical and mental issues. When the body is supported to function at its best, there is greater balance in the body and mind. Each of the following medical issues can profoundly affect mood and mental functioning.

Nutritional deficiencies – Patients receive coaching on how to optimize their food intake, focusing on creating a diet that fuels the brain at every meal. Specific nutrients are required for optimal functioning of the neurotransmitters that govern mood and more.

Hormone balance – Changing levels of estrogen, progesterone, testosterone and more can affect our mood and both mental and physical functioning. Naturopathic programs to enhance hormone function naturally or with bio-identical hormones can provide a much needed boost.

Thyroid levels – Assessing the thyroid is a complex task requiring detailed knowledge of the biochemistry of the body. Often low thyroid levels are missed, and this common cause of mood disorders is overlooked. Naturopathic strategies to optimize thyroid function help to increase mood, energy, mental acuity and more.

Digestive Issues – Without optimal digestive function, the brain function will be compromised. The digestive organs are where we take in the nutrients essential for neurotransmitter function. It is also where we eliminate waste and toxins from the body. Many patients experience better mood, greater mental acuity, and increased energy when their digestive concerns are addressed in a real and lasting way.

Food allergies – Many people don’t know that there are foods they eat that are creating fatigue or worse symptoms. In fact, at least 30% of people with schizophrenia are allergic to gluten (celiac disease), vs. only .3% or the total population. Celiac disease can decrease circulation to the brain, cause atrophy of parts of the brain, and cause calcifications of the brain. Proper assessment of celiac disease and coaching on the complexities of gluten elimination, are essential for recovery in these people.

Adrenal function – The adrenal glands produce hormones like adrenalin and cortisol that are intimately linked with brain function and nervous system regulation. Chronic stress, chronic pain, excess stimulants and allergies can all deplete or deregulate the adrenal glands. With a program of lifestyle changes, pain management, and natural medicines, the adrenal glands can become better regulated. Anxiety is reduced, energy is enhanced and mental processes are optimized.

Pain – Chronic pain is a major source of depression for many people. Naturopathic physicians are trained in physical medicine and can assess and treat chronic pain with a variety of techniques. Laser therapy is an excellent choice for degenerative and arthritic issues, as well as other muscle / tendon / nerve issues. A program to reduce inflammation in the body can help to reduce pain and enhance health.

Sleep Issues: Insomnia can rob you of your vitality and push a delicate nervous system seriously out of balance. Many people can overcome insomnia through good sleep habits, relaxation techniques, behavioural therapy and natural medicines. Pharmaceutical medicines are a last resort and are associated with a significant increase in pre-mature death from cancer and other causes.
The next step in overcoming mental health issues is stress management coaching and counselling. I’ve spent many years developing a powerful tool kit for helping patients manage stress and enhance their resilience to life’s challenges on the physical, emotional and spiritual planes. For instance, at the Macdonald Centre for Natural Medicine, I lead weekly relaxation classes. During this nine week series of noon-hour classes participants experience guided visualization for self healing and mindfulness training. Alternatively, patients can enjoy individualized relaxation sessions. During these one-on-one sessions, I discuss the patient’s particular stresses then guide them through an individualized relaxation and visualization session. Patients feel relaxed and refreshed and come away with practical tools for coping with daily life. More in-depth trauma counselling, addiction counselling and marriage counselling is available through an in-house referral to a trained counsellor.

Finally, there are natural and pharmaceutical medicines that can enhance the nervous system and balance neurotransmitters. I work with patients to help them assess all their treatment options, from herbal medicine, amino acid therapy, nutritionals and pharmaceutical medicines. 

Dr. Deidre Macdonald is a licensed naturopathic physician who has been practicing for 16 years in downtown Courtenay. She received her psychology degree from UBC and her medical doctorate from an accredited naturopathic medical school in Portland, Oregon. For more information contact her office at (250) 897-0235 or via this website.

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Weight Loss and Naturopathic Medicine

Lose Weight, Feel Great

Five Part Series on Weight Loss

1) Introduction and Physical causes to weight gain – Low thyroid function 

2) Physical causes of weight gain– blood sugar regulation

3) Emotional Eating

4) Nutritional Strategies for Weight Loss Success – How to Eat

5) Nutritional Strategies for Weight Loss Success – What to Eat

Introduction to weight loss series – Part 1: Low thyroid function

Lose Weight, Feel Great!

If you have decided that it is time to get healthy, fit and lose weight you will need a plan of action to turn your resolutions into reality. Too often, weight loss goals turn into a familiar roller-coaster of short term success and eventual rebound. Now is the time to get clear on your strategy for long-term success. In my experience of helping hundreds of people to lose weight, I have found that there are three main areas that must be addressed in order to achieve lasting weight loss. First, there are physical reasons why some people are prone to weight gain. Until these issues are addressed, weight loss can seem frustrating, even impossible. Second, most people sabotage their dieting efforts with emotional eating. Coming to peace with our relationship with food is often the key to creating change. Third, education about nutrition and effective eating strategies help us make good choices and ultimately take pounds off. This article is the first of a five part series designed to explore these issues.

Why is it that some people seem to be able to eat everything they want and not gain weight, and others seem to pack on the pounds if they look at food? Genetics certainly play a role, but there are other physical issues that you have more control over that should also be looked at. Low thyroid function is sometimes the culprit. The thyroid gland is situated in the front of the neck and produces thyroid hormones that regulate our metabolism. If the thyroid is sluggish, so too is the rest of the body. When the metabolism is low, we don’t burn as many calories, so more are stored as fat (unless the diet is adjusted). Low thyroid function can affect anyone, but is common in menopausal or peri-menopausal women. Symptoms to look for are as follows:

Symptoms of Low Thyroid Function

  • Low basal body temperature
  • Cold hands and feet
  • Lack of energy
  • Easy weight gain
  • or difficult weight loss
  • Depression or anxiety
  • Constipation
  • Dry skin – esp. shins
  • Dry hair or hair loss
  • PMS and/or menstrual problems
  • Fluid retention or leg cramps
  • Poor concentration / memory
  • Headaches
  • Low sex drive
  • Carpal Tunnel Syndrome
  • Digestive problems –
  • Esp. burping
  • Allergies

The challenge in dealing with low thyroid function is that our current standard laboratory test, called the TSH test, can sometimes miss cases of mild low thyroid function and many people who don’t show a problem on standard lab tests may still need help to improve thyroid function. The Journal of the American Medical Association published an article on this phenomenon. Naturopathic physicians however assess thyroid function through both laboratory and clinical evaluation.

An often overlooked but related condition is Wilson’s Syndrome. It is a condition where the liver is unable to convert the inactive thyroid hormone, T4, to the more active hormone, T3. T3 is the form of thyroid hormone that actually acts on the cells, so it’s function is crucial to how the body operates. Wilson’s syndrome itself does not alter the thyroid hormone test (TSH and T4) so often goes undiagnosed. It may exist in association with true hypothyroidism but drugs prescribed to treat that condition may not entirely solve the problem. Why does Wilson’s syndrome occur? One reason is that prolonged stress can cause excess adrenal hormones (cortisol) to inhibit the conversion of T4 to T3. As a result, the chemical reactions of life slow down, our bodies are colder and we gain weight more easily. The first step in an effective weight loss program is to do a thorough evaluation of the thyroid hormones to determine if they are the root of the problem. Naturopathic physicians then routinely recommend nutritional supplements to restore normal thyroid function. As a last resort, pharmaceutical drugs are sometimes necessary and are often used in conjunction with natural medicines to prevent atrophy of the thyroid gland. When the thyroid is working well, not only do people begin to lose weight, they also feel great.

Physical causes – blood sugar regulation

Blood Sugar and the Battle of the Bulge

The battle of the bulge is a war many people fight daily. With so many dieting philosophies out there, how does one decide which strategy is right? As a naturopathic doctor, I have had many patients come to see me, frustrated by their failed diet plans. In fact, some diets can set people up for cravings and bingeing. In order to lose weight and not feel too deprived at the same time, it is crucial to learn how to regulate your blood sugar.

Blood sugar problems can easily set people up for weight gain, especially fat around the abdomen. We often refer to hypoglycemia or low blood sugar, but the lows are usually the result of blood sugar fluctuations caused by the typical Western diet. The body tries to keep blood sugar within a tight range. If we eat high carbohydrate foods like sweets, breads, juices and pasta, the pancreas puts out a lot of insulin to quickly transport the glucose out of the blood into the cells. Because the human body is not intended to have such highly refined carbohydrate meals, it is confused by the onslaught of carbohydrates caused by these highly refined foods. Too much insulin is put out and the blood sugar plummets. That is when we feel the symptoms of low blood sugar such as confusion, lightheadedness and spaciness.

The brain then sends red alert signals to the adrenal glands telling them to produce adrenaline. This adrenaline rush accounts for the other hypoglycemic symptoms of shakiness, sweating, irritability, anger, heart palpitations, anxiety, insomnia and more.
Unless a person is just not eating and is running out of fuel, the most common cause of hypoglycemic symptoms is “reactive hypoglycemia”, or the crash after eating a high carbohydrate meal. Years of this pattern cause the body to have to put out excess insulin; often several times a day. The cells eventually tire of dealing with so much insulin, and insulin resistant diabetes, otherwise known as adult onset diabetes can result. The other health consequence of blood sugar imbalances is weight gain. Insulin is the hormone that tells the body to store fuel in several ways, including storing fuel as fat. The more insulin in a person’s body, the more likely one is to pack on the pounds. So keeping blood sugar down and in a healthy range will help to avoid that weight problem. Dietary control is the key to blood sugar management, and there are vitamins, minerals, herbs and healthy oils that can help too.

Key Steps for Balancing Blood Sugar:

  • Avoid refined carbohydrates. That means eliminating sugars, sweets, candy, desserts and minimizing fruit juices, breads, crackers and pasta. Increase grains like brown rice, millet and barley.
  • Eat regularly. Enjoy 3 regular meals a day and 2 snacks
  • Eat modest amounts of quality, low fat protein regularly (2-4 times a day). Protein provides nutrients and fuel without raising blood sugar. Examples of protein are nuts, seeds, beans, tofu, eggs, fish, chicken, red meat, and wild game.
  • Include healthy oils like olive oil, flax oil and fish oil daily

Chromium is a trace mineral that has been proven to assist the body to regulate blood sugar and is often deficient in the typical Western diet, but can be taken as a supplement.

Your naturopathic doctor may also recommend supplements to support your adrenal glands.

Recurring blood sugar ups and downs put stress on the adrenal glands and can lead to fatigue and burn out if measures are not taken to control the damage.

Using a strategy of eating whole, healthy foods in a balance of proteins and un-refined carbohydrates, many people lose weight effortlessly and feel more energized. Cravings for sweets and starches quickly fade away, leaving you better able to make healthy choices.

Emotional Eating and Weight Loss

If you know you need to lose weight but have difficulty staying on track to achieve your goals, it may be time to take a deeper look at your relationship with food and with your body. I have had hundreds of patients come to my clinic wanting help to lose weight. Many of them have tried and failed in the past, or lost weight on short term diets that left them feeling deprived, so their weight inevitably rebounded. With each failed “diet” their self-esteem faltered and they had more difficulty trusting themselves and their resolve. When patients tell me they find themselves unable to control their food intake, I know it is time to look at what is really driving the problem. In my personal experience, and with the knowledge gained from helping others to lose weight, I know that a person’s emotional relationship with food and their bodies is the number one factor that can make or break weight loss goals.
Eating well can be an enjoyable part of life, but nutrition needs to be the primary factor in ones food choices in order to achieve good health. When food is primarily a tool to make you feel better emotionally, you will never be able to get enough, and you will be riding the weight roller coaster.



Do any of the following behaviors sound familiar?

  • You say you want to lose weight, but find yourself raiding the fridge before bed.
  • You feel guilty after eating, then eat to make yourself feel better.
  • You sometimes go semi-unconscious and find yourself half way through a chocolate cake.
  • A stressful day at the office or conflict around the house sends you running to the cupboard for something to make you feel better.
  • You find yourself obsessing about what you are going to eat and when.
  • You eat not just for hunger, but for a quick energy boost.
  • You eat when you are tired, bored, angry, sad, hurt, embarrassed etc.
  • If you lose weight, you feel uncomfortable with receiving attention, and find yourself eating more.
  • You’ve read all the books on nutrition, but are unable to give up the “treats” that make you feel good.

If any or several of the above are “you” then you may be experiencing the turmoil of emotional eating and may need a new approach.
When emotional eating becomes a habit, you have entered the realm of addictive eating. I define addiction as the dependent use of a substance or activity to change the way you feel. Discomfort with feelings is the root of all addiction. Learning strategies for dealing constructively with feelings frees you to eat for the right reasons; not for comfort, punishment, social inclusion, safety etc. Here are some key areas to consider in looking more deeply at this issue.

1) Excess weight as a survival strategy:

We are wiser than we think. Sometimes being overweight is a conscious or unconscious strategy to stay safe or avoid pain in some way. Theresa (name changed) was a patient who said she wanted to lose weight, but feared that she would be ridiculed by her sisters and mother, all of whom were overweight. “We are cookin’ and eatin’ women!” was the message from her family. She didn’t want to stand out and make anyone uncomfortable if she lost weight. She had to confront her family patterns and challenge her beliefs about the need to hold herself back to avoid making others feel envious. Until these issues were resolved, any weight loss plan Theresa undertook would surely be sabotaged.

2) Excess weight can also become a survival strategy for women who are uncomfortable with sexual attention. For some women who have been sexually abused, deep down they feel that their extra weight keeps them unattractive to men and therefore safe from unwanted advances. Learning assertiveness skills and even self-defense can be very empowering. Once a woman learns that she has control over her body, she can feel comfortable at a healthy weight. These are not changes that happen overnight. Honor the process as you uncover how weight is serving you.

3) Family of origin patterns:

What were meal times like in your family? Did someone teach you to eat for comfort? Was food a treat for being a good girl/boy? What foods? Was food controlled or overindulged?

Answers to the above questions will shed light on the unconscious patterns and beliefs that may drive your behavior now. Once you are aware of these patterns, you can choose not to let them determine the rest of your life. Achieving and maintaining weight loss requires becoming ever more aware of yourself and your relationship with food. Awareness means that you can be the witness who watches what you are feeling and doing, instead of just blindly consuming and wondering what happened or why lasting change eludes you. Once you are aware and conscious, you can begin to make new choices and employ new strategies that serve your current needs and goals. This is called conscious eating.

Conscious Eating:

The key to conscious eating is to slow down. Before you eat, take three deep breaths. Take that time to check into your body and assess your feelings. Are you drawn to eat for hunger or for emotional reasons? If you are having an emotionally based craving, be resourceful and find another way to deal with your feelings. I spend a lot of time in my practice counselling people on healthy ways to reduce stress and transform their emotional state. If on the other hand you are hungry, take 3 more deep breaths and consciously choose foods that serve your body as a whole, not just your tastebuds. Eat only when you are sitting down and relaxed, not distracted by TV or reading. Enjoy your food and be grateful for the nourishing goodness of whole, natural foods. Conscious eating takes practice and mindfulness, and it can lead you not only to weight loss but also to greater health, vitality and self-awareness.

Top 10 Strategies for Healthy Weight Loss –Part 1 – How to eat

Remember New Year’s Eve? Was this year supposed to be the year of the slimmer and healthier you? If you are still struggling to lose those extra pounds, I want to share with you the safe, common sense principles that have helped many of my patients lose weight. In this article series on weight loss, the first and second installments looked at the physical causes of weight problems such as thyroid and blood sugar disorders. The third article was dedicated to emotional eating. How many people know what to eat, but are unable to stick to the plan? Since emotional eating sabotages most people’s long term weight loss success, the first of my top 10 strategies for healthy weight loss will focus on ways to ensure you will stay on track and achieve your goals. Once we have tackled how to eat, next week we will look at what to eat.



Key Strategies for Weight Loss

  • #1 Eyes on the Prize: Write down why you want to be at a healthy weight. Do you want to have less joint pain so you can play with your grandchildren? Is it so you will feel better about yourself and have less negative self-talk? Is it to have more energy? You will need compelling reasons why you want to lose weight in order to get through the summer barbecues, Halloween candy, Christmas parties and sometimes just the supermarket checkout!
  • #2 Conscious Eating: Before you eat anything, take 3 deep breaths. Check in with your self and your body. Listen for what is motivating your desire to eat. Is it hunger or an emotion? If it is an emotion, a craving, or a body sensation other than hunger, keep breathing and find another outlet for your feelings. If it is hunger, then consciously choose nourishing food.
  • #3 Know your triggers for overeating: Chances are by now you know where the rough spots are. Does boredom send you to the fridge, or do pot-luck dinners result in some serious grazing? Make a plan for dealing with your known trigger situations. Since most diets fall apart when we are under stress, have a list on your fridge of 10 ways to reduce emotional stress without eating. Some good examples are: going for a walk, writing in a journal, reading a spiritual book, talking to a supportive friend, deep breathing, yoga… make your own list.
  • #4 Menu Plan: Many diet books recommend writing down what you have eaten. This strategy can be a helpful part of conscious eating. However, writing down what you are going to eat is also very important. Knowing there is a plan in place means less impulsive eating. Planning means shopping and cooking are more efficient and you will be more likely to stay on track.
  • #5 – Eat to 80% full: Many people who have dieted extensively have a “scarcity consciousness” when it comes to food and they feel they have to eat everything now because there may not be food later. Trust that it is okay to eat just enough to feel comfortably satisfied without feeling stuffed. If you do get hungry, don’t panic. If you find yourself saying, “I’m starving”, reframe that survival mode thinking with “I’m hungry, and when the time is right, there will be plenty of healthy food to eat”.
  • #6 Eat 3 meals a day plus planned snacks: Skipping meals makes conscious eating very difficult. It is hard enough to make good food choices without dealing with the brain fog of low blood sugar. Eat three balanced meals a day, and plan on healthy snacks for mid morning and afternoon. Doing so will keep your blood sugar and energy stable to avoid the temptation to eat sugar for “quick energy”. Nuts like raw almonds make a very good mid afternoon snack.
  • #7 Eliminate late night eating: In many cultures, the evening meal is quite small, thus not loading up the body with calories it can’t burn in the quiet of the evening. I advocate eating a modest meal in the early evening, brushing your teeth, and forgoing eating for the rest of the evening. This strategy eliminates some of the most disastrous eating patterns – eating in front of the TV and grazing all evening on quick, junk food.

Remember, our food becomes who you are. Let your food serve your health first and your taste buds second. Taking charge of your eating habits is an essential step to taking charge of your health.

Top 10 Strategies for Healthy Weight Loss –Part 1 – How to eat

Over the years we have all seen many diet fads come and go. Whether it’s the grapefruit diet, high carbohydrate diet, the Atkins (low carbohydrate) diet, the blood type diet, the Susan Summers diet, they all promise weight loss results. In my experience, any diet that you go on, you can also go off eventually. Most diets result in short term weight loss at best. How do you get off the roller-coaster of quick fix diets? My first goal is to educate people to understand how understand what the obstacles to long term weight loss are for them. (The previous installments in this article series addressed physical and emotional blocks to weight loss). Only then can they implement the long term eating strategies necessary to maintain a healthy weight. Good food also takes time to prepare. That time is an investment in your health and that of your family. No one is exempt from the laws of nature that say that humans need real food on a regular basis in order to think and feel well. Healthy food can be pleasurable not only in terms of taste, but also in knowing that you are fueling your body well. When you eat healthy food, you are creating a body that will allow you to get the most out of life. Eating well does not have to be complicated. In fact, it is very simple. The following are not only common sense practices, they are all scientifically validated strategies for optimal health.
  • #1 Eat a nutritious breakfast: – Eating a healthy breakfast jump-starts metabolism to help you burn calories all day. It also helps you avoid the midmorning crash that can send you running to the coffee and donut cart. To provide stable energy for the morning I recommend having some protein for breakfast (eggs, chicken, fish, beans, tofu, nuts, nut butters, protein powder drinks).
  • #2 Avoid caffeine: Caffeine in the morning not only increases emotional stress, it causes excess acid secretions from the stomach that simulate hunger and can cause overeating. A few hours after the energy spike of caffeine, your energy will plummet and potentially set you up for eating sugar for “quick energy”.
  • #3 Eat whole, simple, unrefined foods: Whole foods consist of fruits, vegetables, whole grains (rice), beans and meats, nuts and seeds, and healthy oil like olive and flax oil. Whole foods are full of nutrients and are the foods that nature intended us to eat. Whatever great intelligence created the human body, provided us with exactly the foods and medicines we need right here on the earth. When we refine and package our foods, we destroy needed nutrients and add chemicals, often making the foods more addictive. Refined foods like flour products, store-bought juices, pre-packaged meals, and of course junk food, have less food value per calorie. Learn to enjoy the simple, delicious flavors of natural, unadulterated foods.
  • #4 Find physical causes of cravings:
    • a) Food allergies: Many of my patients have lost weight effortlessly by eliminating foods that they as individuals are allergic to. We tend to crave the foods we are allergic to thus setting up over eating. With proper coaching, my patients learn to make healthy substitutes for the foods they are allergic to and they feel much better without them.
    • B) Candida: A common cause of carbohydrate craving is a Candida yeast overgrowth in the intestine. This imbalance in the intestinal lining is caused by antibiotic use, oral contraceptive and hormone replacement therapy, or excess sugar consumption. Once yeast has taken over the intestine, it has a way of creating carbohydrate cravings to ensure its fuel supply. Yeast overgrowth also can cause digestive dysfunction, fatigue, skin, hormonal and other problems. In my practice I routinely evaluate my patients for intestinal yeast overgrowth and advise them on how to correct this problem. Once balance is restored, cravings quickly dissipate and weight loss is much easier to achieve and maintain. Avoiding sugars and reducing carbohydrates will help prevent and reduce yeast problems, so that is a great place to start. You will quickly be rewarded with fewer cravings and more energy.
  • #5 – Drink Water We all know that drinking water is good for us, but did you know it could help you lose weight? Firstly, the body’s signal for thirst can be mistaken for hunger and you may think you need to eat when all you need it water. Secondly, drinking water increases your energy and mental clarity. If you drink lots of water, you’ll be less likely to grab a snack for quick energy. Thirdly, water can be used to fill your stomach until you have time to make a healthy meal, thus avoiding grazing while you cook.
You are now armed with powerful tools to help you lose weight. I look forward to hearing from any readers who wish to share their experiences following reading these articles. In addition, if you wish individual coaching or medical advice, please contact my office.

10 Keys to High Energy Living

by Dr. Deidre Macdonald, ND

We all want abundant energy. Without it, we can’t enjoy all life has to offer. Lack of energy is the number one complaint I hear from my patients. Here are the top 10 strategies I use to help my patients reach their potential for energy and vitality.

1) Rule out physical causes of fatigue:

While fatigue is an extremely common complaint, it can be the first symptom of disease. Cardiovascular disease and cancer are two conditions in which fatigue is often overlooked as an early warning sign. It is important to pay attention to drops in your energy and to consult your naturopathic or conventional doctor for a complete physical and thorough blood work to see if other signs and symptoms of disease are present.

2) Exercise and movement:

There is no better way to jump start your engine than getting your body moving! Our bodies require movement like they require food and sleep. If the thought of “exercise” brings back bad memories of gym class, think of incorporating “movement” into your life. Yoga, dance, walks, stretching and many more creative activities definitely will enhance your energy.

3) Optimize digestion:

In my practice, I have treated literally thousands of people whose energy increased upon improving their digestion. I have observed that when digestive problems are left untreated, (or are simply treated with drugs that temporarily suppress symptoms) people are robbed of their vitality. For instance, chronic indigestion, acid reflux and Irritable Bowel Syndrome can often be eliminated without the use of drugs through diet changes and natural medicine. Improved digestion means the body can absorb more nutrients and eliminate more waste. This naturally results in more energy and improved functioning of many systems in the body.

4) Eat the right diet for you:

There are so many different diet plans out there these days. High carb – low fat, low carb – high fat, how are you to know which plan is best for you? In coaching my patients, my first priority is to encourage them to eat nutritious foods and to avoid processed and addictive foods like sugar, flour products, caffeine and alcohol. My next priority is to assess their individual food sensitivities. A high proportion of my patients who come in complaining of low energy are then able to identify key foods that trigger their fatigue and cause other symptoms. Knowing which foods to avoid enables them to unleash their full energy. What a gift! If blood sugar imbalances are occurring, patients often report feeling “wired but tired”. Low blood sugar causes an energy crash but also an adrenaline rush that can add to a feeling of stress and anxiety. With proper coaching, blood sugar can come into balance and people can get off that roller coaster of energy ups and downs.

5) Balance the hormones:

The hormonal system is intricate and delicate. Proper functioning of the adrenals, thyroid, ovaries, testes, and pituitary glands are essential to achieving a good metabolism and healthy vitality. Many factors can cause imbalances in one or many of the hormonal glands. Excess stress not only affects the adrenal glands, but also the thyroid gland. Excess toxins in the body can affect the liver’s ability to balance estrogen and progesterone resulting in PMS and other gynecological problems. Naturopathic doctors seek to balance the hormones by removing any underlying causes of dysfunction and using natural medicine to support the proper functioning of the glands.

6) Take stock of stress:

Stress is part of life, but too much stress can take its toll on our bodies. We need to take stock of the amount of stress in our lives and also how we are handling it. Maybe it is time to ask some friends or colleagues for their feedback on how you are handling stress. Stress reduction techniques are an essential life tool that must be learned and practiced through out life. In the absence of constructive stress management skills, many people turn to destructive means of reducing stress like cigarettes, alcohol, excessive t.v., etc.

7) Take basic supplements:

There is abundant scientific research demonstrating that nutritional supplements are an important part of optimizing health. Nutritional deficiencies can definitely cause fatigue. For instance iron and B12 deficiencies both cause anemia and result in fatigue. A naturopathic physician can help you cut through the hype and design a basic supplement program that is right for your needs.

8) Drink water not caffeine:

Caffeine may give you a short term buzz, but it creates a long term depletion of your energy stores. Caffeine makes our bodies wired and stressed, not truly energized. Getting off stimulants is one of the keys to rebuilding your body to allow your true vitality to shine through. If you don’t think you can get going in the morning without your cup of Joe, consider the next recommendation.

9) Take a dip in Comox Lake:

A great tip for increasing your energy is to finish your shower with a cold blast. Focusing the flow of water on your thyroid gland in the front of your neck, and the adrenal glands in your mid back area will really get the metabolism and energy going.

10) Take responsibility for creating joy in your life:

What are you passionate about? What brings you joy in your life? Who do you love? If these questions are difficult to answer, then it is time to do some soul searching. Without passion, joy and love in your life, it is hard to get excited and energized for your day. Do work you enjoy. Find ways to be of service. Develop an “attitude of gratitude” by taking time to focus on the good things in your life. Practice setting boundaries with negative people and surround yourself with people who are uplifting.

When it comes to energy, the old adage of “you reap what you sow” couldn’t be more true. Investing in your health gives you the vitality to live the life you want.

Dr. Deidre Macdonald is a naturopathic physician with a medical practice in downtown Courtenay. Her office can be reached at (250) 897-0235 or via this website.

Call 250 897-0235