Protein Power: Your Ally in Aging Gracefully and Staying Strong

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

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

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

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

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

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

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

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

Top 4 Hormone Replacement Myths

Hormone Replacement Therapy (HRT) has long been a topic of debate and confusion, especially for menopausal women exploring their treatment options. Despite its potential to offer significant relief from menopausal symptoms and more, several myths persist, often deterring women from seeking the benefits it can provide. With 27 years of experience as a naturopathic doctor who prescribes HRT, I’ve witnessed substantial advancements in our understanding of this important treatment. Let’s clarify these common misconceptions.

Myth 1: HRT Causes Cancer

One of the most pervasive myths about HRT is its association with cancer, particularly breast cancer. This concern primarily stems from findings of the Women’s Health Initiative (WHI) study in 2002, which reported a slight increased risk of breast cancer in women using combined estrogen-progestin therapy. However, subsequent analyses and studies have shown that the risk is more nuanced. The study used outdated forms of HRT, such as horse estrogen and synthetic progesterone. Now we use bioidentical hormones, which have been shown to be much safer. Also, the study participants had an average age of 65 when they started HRT. Now, we know that the safest window for starting HRT is withing 10 years of a woman’s menopause or before age 60. A family history of breast cancer is not a contraindication.

Myth 2: HRT is Only for Severe Symptoms

Another common misconception is that HRT is only necessary for women with severe menopausal symptoms. While it is true that HRT can provide substantial relief for those experiencing significant symptoms like hot flashes, night sweats, vaginal dryness and mood swings and insomnia, it can also benefit women with mild to moderate symptoms. Additionally, HRT has been shown to offer long-term health benefits, such as reducing the risk of osteoporosis and age related cognitive decline, if started early.

Myth 3: HRT Will Make You Gain Weight

A widespread concern among menopausal women is that HRT will lead to significant weight gain. However, research does not support this claim. While menopause itself is associated with changes in body composition and fat distribution, HRT has not been definitively linked to weight gain. In fact, some studies suggest that HRT may help mitigate the abdominal fat accumulation often seen during menopause.

Myth 4: HRT is Risky for Women with a History of Blood Clots

Many women with a history of blood clots or a family history of clotting disorders believe they cannot safely use estrogen therapy. While it is true that traditional oral estrogen HRT can increase the risk of blood clots, there are alternative delivery methods that pose less risk. Transdermal estrogen, which is delivered through the skin via patches, gels, or creams, has been shown to have a lower risk of blood clots compared to oral formulations. As always, it is crucial for women to discuss their medical history and individual risk factors with their healthcare provider to determine the safest and most effective form of HRT for their needs.

While myths and misconceptions about HRT persist, it is important for women to seek accurate information and consult with their healthcare providers. HRT can be a valuable tool in managing menopausal symptoms and improving quality of life in the long term. By dispelling these myths, we can empower women to make informed decisions about their health during menopause.

 

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

 

New Cervical Cancer Screening

As a naturopathic physician, I am deeply committed to keeping my patients informed about the latest advancements in women’s health. Recently, during a trip to Tanzania, I met with a local female doctor who shared the stark reality faced by the many women she sees who battle advanced cervical cancer—at a rate of one in 200 women. In Canada, thanks to aggressive screening and early detection, the occurrence of cervical cancer is relatively low, affecting only about one in 10,000 women. Now, with pioneering changes in cervical cancer screening, including a transition from Pap smears to self-administered vaginal swabs, British Columbia is spearheading a monumental shift toward improved accessibility, convenience, and efficiency in detecting precancerous changes in cervical cells.

The rationale behind this transformative shift lies in the efficacy of vaginal swabs in detecting the human papillomavirus (HPV), the primary culprit behind cervical cancer. Compared to Pap smears, testing for HPV through vaginal swabs offers a more accurate and sensitive method for identifying high-risk HPV strains, empowering individuals to take proactive control of their health in the comfort of their own homes. It’s important to note that being HPV positive doesn’t inherently signify the development of cervical cancer, and not all HPV strains pose the same level of risk. Most women will have the HPV at some point in there lives. It can appear years after the time of infection and it can go away on its own.

However, a positive HPV test, especially for high-risk strains, may prompt further evaluation through a Pap smear, which I will continue to offer in my naturopathic clinic.  A gynecologist can take a closer look at the cervix and do a more targeted biopsy with a procedure called a colposcopy.

The test will still be done every three years for women ages 25-69. You can stop cervix screening at age 69 if you’ve always had normal Pap tests. Talk to a health care provider if you’ve had treatment for pre-cancer cells in the past.

 

To learn more about the new HPV screening swab: http://www.bccancer.bc.ca/screening/cervix

The test is done AT HOME! Every three years, you can order a kit, do the test at home, and mail it in.

To order your test kit:

https://submit.healthcarebc.ca/bccancer/cervix-screening-kit

or call 1-877-702-6566

Hormone Health For Women – Naturally

Hormones are an integral part of a woman’s health and vitality, influencing everything from mood and energy levels to reproductive function and overall well-being. As a naturopathic doctor with a focus on women’s health, I emphasize the importance of maintaining healthy hormones throughout a woman’s lifespan. In this article, we’ll explore practical tips to support hormone balance.

During early life, hormones promote growth and maturation. Proper nutrition, care, and a nurturing environment are crucial to foster healthy hormonal development in these formative years. During adolescence, hormones play a key role in puberty, influencing emotional well-being, skin health, and of course, menstruation. Many young women are told that it is just normal to experience PMS, painful periods and excessive flow. But these can be signs of hormone imbalances that can be corrected with natural methods. My favorite herb for teens with period problems is Chaste Tree, or Vitex Agnus Castus. This remarkable herb aids the pituitary gland in balancing hormones and has been proven to safely help some menstrual cycle problems.

In adulthood, hormones like estrogen and progesterone regulate the menstrual cycle, fertility, and libido. Hormone balance is essential for reproductive health during these years. In an age where more women are choosing to delay pregnancy, fertility challenges have become increasingly common. I guide my patients in understanding their body’s rhythms and how to optimize their fertility if that is their goal.

Of course, balanced hormones are critical for a healthy pregnancy, and particularly in the postpartum period. Nutritional support and stress management are vital, and naturopathic physicians can provide guidance to women on the safe use of natural medicines during and after pregnancy.

As women approach middle age, menstrual issues and PMS can become more pronounced as the hormone glands struggle to regulate the cycle during perimenopause. This is when active intervention with naturopathic approaches can be pivotal. For instance, natural anti-inflammatory herbs like ginger have been shown to significantly reduce blood flow in menstruating women. Menopause can be a relief or a challenge as rapid hormone changes can give rise to a range of symptoms, including hot flashes, mood swings, and insomnia. There is so much conflicting information out there about hormone replacement therapy, but the most recent scientific findings indicates that it can be used safely long term, and it can help prevent some diseases of aging like cognitive decline and osteoporosis. If it is done right. (See my detailed blog post for more information.)

As women age, we need to keep in mind other hormones that can affect our health and wellbeing. Cortisol, the primary stress hormone, when imbalance, can contribute to lowered immunity, abdominal weight gain, blood sugar imbalance and more. Maintaining blood sugar with the hormone insulin can be more challenging but is critical for disease prevention. Hypothyroidism affects up to one in six women in their lifetime, and the risk increases with age. So just because you were “fine” five years ago, doesn’t mean that your fatigue, depression and weight gain aren’t attributable to low thyroid hormone now.

The body’s hormones are all interconnected and are influenced by our immune system, our digestion (think microbiome) and our lifestyle. Key lifestyle factors that can improve your hormone health include moderating caffeine and alcohol intake, embracing whole food nutrition, regular exercise, ensuring adequate sleep, effective stress management, and maintaining a healthy weight. As a naturopathic physician I often recommend natural medicines and bioidentical hormone prescriptions to help women optimize their hormones.

Empower yourself with knowledge. Stay well-informed about hormonal health and its impact throughout the lifespan. A naturopathic physician with a focus on women’s health can serve as an invaluable resource for guidance and education.

 

Early Cancer Testing You Should Know About

Part of being a health-conscious person is being aware of the early signs of cancer and taking advantage of cancer screening. Cancers caught early are often treatable. An estimated two in five Canadians will be diagnosed with cancer in their lifetime and about one in four will die from cancer, making it the leading cause of death in Canada. Having a relationship with a doctor who can provide regular checkups, blood work, and cancer screening simply saves lives. But because fewer people in the Comox Valley have a family doctor, these non-urgent conversations happen less often. People without a family doctor often only use the walk-in clinics for urgent concerns and miss out on regular screening. And what woman wants to go to a stranger at a walk-in clinic for intimate exams? As a naturopathic physician, more of my patients are accessing my services for basic medical screening tests and exams and I’m glad they have options. Here I’ll remind you of the key symptoms you should watch for and tests you should do regularly to screen for cancer. 

Paying attention to changes in your body and not ignoring them is important. It’s better to have a symptom checked out and found to be normal than ignore it and have it progress into overt issues. Symptoms that warrant investigation include unexplained: fatigue or weight loss, persistent lymph node enlargement, persistent hoarseness or coughing, bladder changes, any vaginal bleeding after menopause, easy bleeding or bruising, difficulty swallowing, unusual lumps, digestive issues, night sweats, neurological symptoms, changes to moles, white areas in the mouth and more.

Regular testing offers the chance to pick up cancer before it becomes serious. For women, PAP smears test the cervix for abnormal cells that can be or become cervical cancer. Current guidelines are for women aged 25-69 to do a PAP smear every three years. MDs or NDs can offer this service. Only about 75% of eligible Canadian women are up to date on this important test. 

Mammograms save lives. Women can just call the Comox Valley North Island Hospital. They can use an MD or an ND as the doctor who receives the results. Since one in five cases of breast cancer is found in women under 50, I agree that women in their 40s should be screened every two years.

The FIT test is a simple stool test that picks up invisible blood in the stool, which can be a sign of colon cancer. About one in 17 Canadians will get colon cancer, so it makes sense to regularly screen for it. Your MD or ND can provide the requisition for this test.

Prostate cancer screening is controversial because the harms associated with testing for and treating prostate cancer can outweigh the benefits. That said, research shows that screening blood tests do save lives, especially for high-risk populations.

I regularly provide skin cancer checks as part of a yearly physical exam, especially a patient has light-coloured skin, eyes and hair, has many moles or freckles, or report having had several blistering sunburns as a child. MDs can refer patients to dermatologists or skin specialists for diligent tracking or treatment of suspicious spots. 

I also recommend an annual full basic blood work-up, physical exam and discussion of any health issues that may be cropping up. It’s not possible to do good cancer screening when patients can only bring up one symptom, since it is often the constellation of symptoms that provides the clues needed to suspect cancer. Plus we want to be discussing healthy lifestyle practices to increase the chances of living long and well.

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

PCOS – Androgen Excess

I’m a naturopathic physician, but I’m also a woman who had a hormonal imbalance called Polycystic Ovarian Syndrome, and who comes from a family of women with PCOS. I’ve spent decades learning about this hormonal imbalance and treating women who have it. If women want to really turn PCOS around there are strategies that can improve symptoms, improve fertility, and set them up for better mental and physical health long term. There have been three major breakthroughs in our understanding of PCOS that have come about since I was diagnosed 30 years ago. Naturopathic physicians are leading the way to find real solutions to this issue, which is the number one cause of infertility in North America. 

Firstly, I have to say that the name Polycystic Ovarian Syndrome is a lousy name.  Women with PCOS don’t even have to have cysts on their ovaries to get a diagnosis! A better name being proposed by experts in the field is Anovulatory Androgen Excess, meaning that these women have too many of the “male” hormones, or androgens, which can hijack the menstrual cycle so that it slows or stops, and ovulation is less likely. There are also receptors for androgens in the skin, which can result in acne and excess hair growth on the face and body. Lesser-known symptoms of PCOS are anxiety, depression, brain fog and increased risk for cardiovascular disease and certain cancers.

Secondly, there are several different types of women that can have these symptoms which we call PCOS, depending on what’s driving the issues. In women who may be slim and have inherited the issue the root of the problem is in the pituitary gland.  These women tend to have normal blood sugar metabolism. In contrast, for some women, PCOS is very closely related to adult-onset or type 2 diabetes in that they have high insulin levels which drive up testosterone.  The good news for these women is that normalizing body weight, eating a low-carb diet, and having regular exercise can make a real difference in their hormones. 

The third breakthrough is that we’ve expanded the ideas around treating PCOS. It used to be that the only treatment was oral contraceptives.  Yes, “the pill” can help control some symptoms.  But it does nothing to restore fertility, reverse dark hair growth or teach women how to balance their hormones in a real and lasting way.  My goal in working with women with PCOS is to engage them in a program that can do all those things and set them up for good long-term health.   Firstly, I run blood tests to dig deeply into their hormones and blood sugar to see which type of PCOS they may have. Then we create an individualized program with diet, exercise, and stress management at its core.  There are also herbs and natural medicines shown in clinical studies to balance hormones, reduce symptoms and help fertility.  There are times when pharmaceuticals can help, especially when excess dark hair growth is the issue. When women with PCOS go off “the pill”, their symptoms come back. But with these other medications, the positive effects can remain after the pills have been stopped. I am so grateful that a naturopathic physician helped me get a handle on my PCOS 30 years ago and I have learned so much in helping my own daughter and many other women manage their PCOS with the help of our modern understanding of this complex condition. 

Long COVID and the Brain

Most people who get COVID, especially if they are vaccinated, will recover without residual symptoms. But for some people, COVID infection can result in long-term health issues. So-called “long COVID” sufferers can experience many symptoms including crushing fatigue, dizziness upon standing up or standing too long, exercise intolerance, anxiety, headaches, heart palpitations, shortness of breath, brain fog, and more. Similar post-viral syndromes can result from other viruses too, and a very similar phenomenon can happen after concussions. The common thread is that when the brain suffers a blow, either literally or via the inflammation associated with a virus, the nervous system that runs almost every process in the body can be knocked off its axis. Across Canada, researchers and physicians are scrambling to try to understand how to help this new wave of people afflicted with a condition that is untestable and for which there are no simple drug solutions. Patients often feel frustrated and isolated. A greater understanding of what’s going on can help us target solutions for symptoms and speed the healing of the brain and nervous system. 

A patient I’ll call Emily had previously been in good health, so when she contracted COVID as an unvaccinated person ten months ago, she thought she would recover well. She did get over the acute symptoms of cough and congestion but was left with a mysterious assortment of symptoms that derailed her life. She has profound fatigue, dizziness when she stands up or stands for more than ten minutes in one place, and daily headaches; in addition, her mental processing and memory are impaired. When she tries to exercise, she crashes and is exhausted for two days. She has nausea and IBS. Her fingers go white when she gets cold, and her skin can be blotchy. Her periods are irregular for the first time. Anxiety seems to hit randomly, day or night, and depression is creeping in. 

Emily’s symptoms indicate that the nerves in her brain have been damaged. The brain governs the autonomic nervous system, which runs all the automatic processes in the body such as blood pressure, heart rate, circulation, balance, energy production, hormones, adrenalin release, sleep cycles, digestion, and more. When this critical system isn’t working right, we refer to this disorder as dysautonomia.  As a naturopathic physician, I treat people with complex, chronic conditions every day, so I have seen similar symptoms before triggered by both viruses and concussions. 

There are strategies to manage symptoms, such as wearing compression stockings to prevent blood from pooling in the legs while standing. Since the nervous system is intimately involved in digestive processes, such as motility of the intestines and secretion of digestive juices, in people with dysautonomia, we often see irritable bowel syndrome symptoms such as bloating, gas, diarrhea, or constipation. Without proper motility, food ferments in the small intestine, causing an overgrowth of bacteria where it shouldn’t be. Small intestine bacterial overgrowth (SIBO) can cause bloating, constipation or loose stools, as well as brain fog. There are excellent ways to test and treat SIBO through a naturopathic physician trained in this area. 

Brain healing requires a more comprehensive approach because the brain is highly sensitive to what is happening in the rest of the body. Emily started naturopathic medical protocols for dysautonomia include addressing the gut-brain connection through avoiding inflammatory foods, enhancing nutrition, and balancing the microbiome. She took natural medicines to target the mechanisms needed to heal the brain, including enhancing energy production (mitochondrial health), reducing inflammation and oxidative stress, promoting nerve healing, and helping the brain filter toxins. After three months she is feeling much better. Programs can also include hormone balance, stress-reduction training, physical therapy, and visual therapy can all also help address dysautonomia. 

Like most viruses, most people who get COVID make a full recovery. But for those whose lives have been turned upside down after this infection, it’s important for them to understand that there are strategies that can help.

5 Things to Know about Infertility

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

 

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


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

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



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


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

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

 

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.


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

Call 250 897-0235