Dr. Phil Shares: Does Your Water Need A Boost?

Does Your Water Need a Boost?

Since the body is 60% water, drinking H20 is “crucial for so many of the most basic biologic functions. Cells need to be hydrated with water or they literally shrivel up and can’t do their job as efficiently,” says Robin Foroutan, MS, RD, a spokesperson for the Academy of Nutrition and Dietetics. That includes an impaired ability to expel environmental waste and detox; if you’re dehydrated you may feel cloudy-headed, have headaches or feel constipated, among other ills.

Plain water should always reign as your drink of choice. “It has a better capacity to usher out metabolic toxins from the body compared to liquid that already has something dissolved in it, like coffee or tea,” says Foroutan. However, there are certain additions that can make the once-plain sip seem more interesting and deliver health benefits, too.

Here, alternative hydration boosters to try (and which ones to skip):

Not only does a slice of lemon provide a refreshing taste, but “it’s alkaline-forming, meaning it helps balance out things that are naturally acidic in the body,” says Foroutan. This can have an added post-workout benefit “it can reduce lactic acid, an end product of exercising muscles,” she says.

This amino acid supplement is in a powder form, so it dissolves nicely in water and has a lemon-like taste, says Foroutan. “Acetyl L-Carnitine is a mitochondrial booster. Your mitochondria, the powerhouses of the cells that make cellular energy, help the body use fat for fuel more efficiently,” she says.

Vitamin B12 is crucial for overall health and plays a key role in keeping the brain and nervous system working. “It’s mainly found in animal products, meaning many vegetarians and vegans need to supplement with it, but even some meat eaters have trouble absorbing it,” says Foroutan. “You can have the best kind of diet and even feel OK but have a B12 level that’s less than optimal. When we bring those levels up, people tend to feel more energetic and their mood is better,” she says. Try adding a dropper-full of B12 to your glass of water once a day, suggests Foroutan.

Many grocery stores now stock bottled hydrogen water, but a less expensive solution is purchasing molecular hydrogen tablets to add to your drink. “These can be used to help balance inflammation in the body,” says Foroutan. While inflammation is a normal body process — it happens during exercise, too — low-grade chronic inflammation is damaging. One review in the International Journal of Sports Medicine concluded hydrogen may also boost exercise performance, though researchers are still examining potential mechanisms.

If you have trouble getting enough water because you don’t like the taste, then a bubbly drink (one that contains zero artificial or real sweeteners) can be a healthy way to motivate yourself to drink more. Research in the American Journal of Clinical Nutrition found sparkling water was just as hydrating as regular water. Still, there’s some concern these drinks may wear away at tooth enamel, (although the American Dental Association says they’re far better than soda), so consume carbonated water in moderation.

If you’re active, you lose electrolytes in sweat and it’s important to replace them, but in a smart way, says Foroutan. Many bottled electrolyte waters contain just a trace amount and are often loaded with added sugars, notes Foroutan, so it’s important to read the labels carefully. You can also skip the sugary drinks altogether by buying electrolyte tablets and dissolving them in water. What’s more, “you can get electrolytes from leafy greens (Think: a handful of spinach in your smoothie or a chicken-topped salad),” says Foroutan.

Alkaline water has a higher pH than regular water, but alkalized bottled water is expensive, and there just isn’t enough research to support making the investment, according to the Mayo Clinic and Cleveland Clinic. Foroutan agrees there’s no reason to buy it bottled, but if you really want to try it “you can add a pinch of baking soda to water to create alkaline water.”

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Laura: Opioids have lasting affect on the microbiome

Pain medications that include opioids have a lasting negative affect on the gut microbiome. Have you ever taken a Tylenol #3 with codeine? Had an operation and needed pain killers like meperidine (Demerol) or morphine? Or a prescription for oxycodone (OxyContin®) or hydrocodone (Vicodin®) to help relieve intense pain? Opioids are a class of drugs that also include the illegal drug heroin, synthetic opioids such as fentanyl.

Consequences of opioid use are well known. If overdosed, it suppresses breathing function. Also commonly experienced at prescribed levels are: constipation, nausea, vomiting, bloating and “leaky gut” (gut barrier dysfunction). There is an evident change in bacterial colonies and bile acid production is also affected. Bile acids are used to break down fats and digest food. Gut barrier dysfunction can lead to multiple food sensitivities and chronic inflammatory patterns like headaches, joint pain and brain fog. All of this disruption can increase risk of infectious disease.

Support of the microbiome with probiotics is key to health maintenance. Research continues on which would be most beneficial during opioid therapy. Critical is the restoration of a healthy microbiome post surgery, opioid pain medications or even addiction.

Naturopathic doctors excel in identifying food sensitvities, removing unwanted microbes, repairing and restoring gut function.

Dr. Laura M. Brown, ND is a registered naturopathic doctor with a Functional Medicine approach.  She has advanced training in pharmaceuticals, is a certified HeartMath Practitioner and a Certified Gluten Practitioner  and holds the designation of ADAPT Trained Practitioner from Kresser Institute, the only Functional Medicine and ancestral health training company.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5827657/

https://www.ncbi.nlm.nih.gov/pubmed/26906406

https://www.ncbi.nlm.nih.gov/pubmed/27895265

Dr. Laura: The Science of Eating a Rainbow

The colours that our foods employ are very functional and serve a purpose. Phytonutrients are vast and the last time I counted, there were over 5,000 known.

Allow me to introduce Dr. Deana Minich, MD. She has dedicated her career to express why, in scientific means, we should “eat” a rainbow. In the chart below she simplifies how different coloured foods serve our body.

image

What makes this even more interesting is that this chart also closely reflects the colours that relate to the energy centres of the body called chakras. This makes eating polyphenol rich foods easy to prescribe!

Eating a variety of vegetables and fruits is critical to good nutrition. Try 6 cups of vegetables a day and 1-3 cups of fruit per day. Choose foods for their vital nutrient function in ways that serve the needs of your body.

Plant Power!

Turns out, mother nature has packed a punch of power in the plant kingdom. Many plants contain one or more of these 5,000 nutritional perks that helps us:

  • Defend against pathogens, parasites, and predators.
  • Protect against chronic disease, including cardiovascular disease, neurodegeneration, and cancer.
  • Purify and renew the blood
  • Nourish
  • Cleanse body of toxins
  • Stimulate effects
  • Relaxing effects
  • Anti-inflammatory

So next time you are in the grocery store, hit the fresh produce aisle and think “Eat a Rainbow”! You just might find the gold that exists at the end of it…your good health.

From the heart and research of Dr. Laura M. Brown, ND.

Dr. Laura: Is Your Thyroid Tired ?

Perhaps your thyroid needs a check-up? It does if you feel sluggish, tired, constipated, have difficult concentration, and are a wee bit depressed.

Subclinical hypothyroidism is when a patient with sluggish digestion, cognition, fatigue and weight issues has a high TSH but normal T4. It is important to look at the reasons for the symptoms, which could have multiple causes, before reaching for the thyroid hormone replacement drug.

Don’t let the sunset on your thyroid…

What nutrients help the thyroid?

Nutrition is a factor. Consider levels of zinc, iodine, selenium and iron as they all play a role in thyroid function. B12 is also an important one to look at and easy to run the labs to determine its status.  Also the health of the gut microbiome and liver needs to be healthy as a large amount of the inactive T4 converts to the active T3 thyroid hormone in the liver and the gut. So many people have issues with the balance in their microbiome.  

Does stress play a role?

Another area of thyroid health to consider is the stress axis. This involves the hypothalamus, pituitary and adrenal, or HPA. Chronic long term stress can make it difficult for optimal thyroid function. In addition to mineral level attention, it is highly important to support the adrenals and provide opportunities for stress management.  

Are there natural thyroid medications?

Finally, there are other options to synthetic thyroid. Natural desiccated thyroid (NDT) may be something to consider if diet and lifestyle changes don’t break through the fog. NDT provides both T4 and T3, which is good if there is an issue with conversion.

How can a naturopathic doctor help?

Naturopathic doctors are medical trained and naturally focussed. They can run labs for the nutrient levels, thyroid stimulating hormone (TSH), T4, T3, and any antibodies to help rule out autoimmune thyroid disease. This helps determine what nutrients might be missing and what foods or nutraceutical dose to suggest and for how long. Naturopathic doctors with education in pharmaceuticals are able to prescribe natural desiccated thyroid. They are also very good at stress management and adrenal (HPA-axis) support with both nutrition, lifestyle and stress management programs.

Dr. Laura M. Brown, ND is a board certified naturopathic doctor with advanced training in pharmaceuticals, functional medicine and stress management. She is a Heart Math Certified Practitioner, a graduate of the Kresser Institute’s Adapt Level 1 functional medicine training and is a Certified Gluten Practitioner.

Dr. Laura: Signs of Blood Clot

Swelling, tenderness, redness in the legs, shortness of breath and or chest pain are all signs of a blood clot. This is an emergent condition and needs to be addressed immediately. To prevent a blood clot, there are plenty of natural remedies that will help.

C-L-OT-S Awareness Campaign

Spread the word on the CLOTS awareness campaign. A clot in blood is the underlying cause of the top three cardiovascular killers: heart attack, stroke and venous thromboembolism (VTE). If symptoms of chest pain, lightheadedness, shortness of breath, leg tenderness and or leg swelling emerge, a visit to the emergency room is best to rule out anything serious.

C – Chest Pain

L– Lightheadedness

O– Out of breath

T- Leg Tenderness

S– Leg Swelling

Natural ways to help thin the blood

Did you know there are a number of natural health products that help thin the blood? Things taken regularly in substantial enough quantities or in combinations like fish oil, curcumin, Dong quai, dan shen, onion, reishi, papain, devil’s claw, garlic, ginkgo, feverfew, ginger, clove oil, horse chestnut, bilberry, kava kava, evening primrose oil, borage, black current, dandelion root, cayenne fruit, green tea, and vitamin  E all inhibit platelet aggregation (thin the blood). These natural remedies also have other actions on the body so you must seek professional advice for what products are right for you. Taking natural remedies to help thin the blood may help reduce the risk of cardiovascular events, and reduce the need or amount of prescription medication.

Naturopathic doctors are trained are medically trained and naturally focussed. Need relief from swelling, pain or fatigue? Call 519 826.7973 or book your appointment online

Dr. Laura M. Brown, ND is a Naturopathic Doctor, a Certified Gluten Practitioner, a HeartMathCertified Practitioner and is a graduate of Adapt Level 1 at KresserInstitute of Functional Medicine. Essentially, Dr. Brownhelps people better digest their food and the word around them.

Naturopathic Medicine Week

Join us in celebrating the goodness in life!

Root Cause Medicine

Do you want to figure out the root cause of your problems?

Need to remove obstacles to health and support the body’s natural mechanisms of healing? Naturopathic medicine might be a good choice for you. Look below for the oath we take as naturopathic doctors. Learn about some of the extras Dr. Laura M.Brown, ND has under her wings of expertise and find out how to get the care you need.

Naturopathic Doctor’s Oath

I dedicate myself to the service of humanity as a practitioner of the art and science of naturopathic medicine.

By precept, education and example, I will assist and encourage others to strengthen their health, reduce risks for disease, and preserve the health of our planet for ourselves and future generations.

I will continually endeavour to improve my abilities.

I will conduct my life and practice of naturopathic medicine with integrity and freedom from prejudice.

I will keep confident what should not be divulged.

I will honour the principles of naturopathic medicine:

  • First to do no harm.
  • To co-operate with the healing power of nature.
  • To address the fundamental causes of disease.
  • To heal the whole person through individualize treatment.
  • To teach the principles of healthy living and preventative medicine.

Dr. Laura M. Brown, ND helps people better digest food and the world around them.


Certifications

Registered Naturopathic Doctor

Certified HeartMath® Practitioner

Certified Gluten Practitioner

ADAPT Trained Practitioner

Dr. Laura M. Brown, ND is a registered naturopathic doctor with a Functional Medicine approach.  She has advanced training in pharmaceuticals, is a certified HeartMath Practitioner and a Certified Gluten Practitioner  and holds the designation of ADAPT Trained Practitioner from Kresser Institute, the only Functional Medicine and ancestral health training company.

The Healing is Within

Your physical, emotional, cognitive and spiritual aspects are wholly considered.

You will engage in skills that lead to long-lasting health and wellness.

Community Engagement

 Dr. Laura M. Brown, ND engages regularly in opportunities to speak and teach at various community events.

Need More to Feel Comfortable?

 www.naturalaura.ca

 ca.linkedin.com/in/laurambrown 

Book a 15 min free consult by calling 519.826.7973

Ready to Get Started?

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Dr. Laura: Understand PMS

Premenstrual Syndrome, or PMS can come in a variety of patterns. A whirlwind of emotions, cravings and weight gain often come in tote with the monthly menstrual cycle. Better understand the impacts of the monthly swing in hormones and get the help you need to live a more balanced life.

PMS-A: Anxiety

Anxiety or irritability can come from estrogen excess or progesterone drops. This imbalance in the two major female hormones can make some feel like they want to crawl out of their own skin. Increased levels of estrogen in the second half of the period can allow adrenaline to build up and alter the serotonin balance. Natural treatment includes supportive measures for estrogen clearance, progesterone building herbs, regular moderate exercise, a healthy diet and stress management.

PMS-C: Carbohydrate Craving

Cravings for sweets and refined carbohydrates, feeling hangry, tired or having a headache all fall under the category of PMS-C. Abnormal variations in blood sugar may be a factor of magnesium levels – and this gives into the common cravings for chocolate as dark chocolate is high in magnesium. Noteworthy: a change in serotonin levels can also increase sugar cravings. Therefore, factors in insulin regulation are key and are a focus of treatment. Finally, herbal formulas are also available to reduce the satisfaction of sweets and crush the cravings.

PMS-D: Depression

In addition to anxiety, mood changes throughout the cycle can also lean towards depressive states. Symptoms that suggest the need to modify the stress response include crying, fatigue, headaches, feeling overwhelmed or out of control, and difficulty sleeping. Adaptogenic herbs may be helpful to support the stress response. Chinese formulas and botanical medicine formulas that include nerviness, anxiolytics and antidepressants can be very effective in PMS-D treatment. Certainly, nutraceuticals may also be helpful to modulate levels of serotonin, GABA, and dopamine and thyroid hormone levels should also be monitored, especially if the periods are heavy. Neurotransmitter hormones can be evaluated with take home urine tests called Organic Acid Tests (OATs).

PMS-H: Hyperhydration

Fluid retention is a common PMS complaint. Breast tenderness and distension, bloating, weight gain, swollen hands and feet can all be classified under PMS-H. An increase in circulating aldosterone levels is linked to decreased progesterone and magnesium with increased estrogen. Reduce salt and sodium intake (bread and cheese) and increase sources of potassium (bananas, baked potato with the skin, dandelion leaf tea). Treatment of Liver Qi stagnation with acupuncture and Chinese formulas are often very good at reducing PMS-H.

Naturally Navigate PMS

Naturally navigate your health with Dr. Laura M. Brown, ND

Naturopathic doctors can provide individualized treatment to manage hormones. The whole body is considered, the physical, emotional, cognitive and spiritual. When it comes to hormone balance, the naturopathic tool box is rich. Bring balance to your hormones and bring balance back into your life.

Start your evaluation on your own!

Start your evaluation on your own! Use Clue, the period and ovulation tracker, which is a free Ap for iPhone and Androids. Take note of your diet with the use of aps that help you track dietary, lifestyle and nutritional habits. Bring all this to your first appointment. You may also be a good candidate for a take home urine test. Stress and reproductive hormone can be assessed with an at home urine test, (DUTCH), available and interpreted with your naturopathic doctor.

Dr. Laura M. Brown, ND is a Naturopathic Doctor, a Certified Gluten Practitioner, a HeartMathCertified Practitioner and is a graduate of Adapt Level 1 at KresserInstitute of Functional Medicine. Essentially, Dr. Brown helps people better digest their food and the word around them.

Dr. Phil Shares: 8 Bad Habits That Kill Your Metabolism

You may already suspect your metabolism slows as you age. According to research published in the Public Health Nutrition journal, you’re right. In a review of data on energy expenditure, researchers found simply getting older is associated with progressive declines in basal metabolic rate. On top of that, there are many daily habits that can drain your metabolism even further.

But you don’t have to go down without a fight. Cut out the below habits and watch your metabolism and energy levels improve.

Eating a nutritious breakfast is always a good way to start your morning. Because your metabolism slows down during sleep, eating can fire it up and help you burn more calories throughout the day. According to Rush University Medical Center, “When you eat breakfast, you’re telling your body that there are plenty of calories to be had for the day. When you skip breakfast, the message your body gets is that it needs to conserve rather than burn any incoming calories.”

OK, so it’s about more than just eating something in the morning. If you grab a sugary donut or eat a muffin in the car, you’re setting yourself up to crash later. Instead, choose something with filling protein and fiber like eggs, yogurt and berries or whole-wheat toast topped with peanut butter.

Going from your office chair to your car to your couch can lead to a very sedentary routine. And sitting for extended periods puts your body into energy-conservation mode, which means your metabolism can suffer. According to the UK’s National Health Service, “Sitting for long periods is thought to slow metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.”

Cardio is great, and it can quickly burn calories, but once you’re done running or cycling, your calorie burn quickly returns to normal. When you do HIIT and resistance-based workouts, however, your calorie burn stays elevated for longer as your muscles repair themselves. Per the American Council on Exercise (ACE): “Strength training is a key component of metabolism because it is directly linked to muscle mass. The more active muscle tissue you have, the higher your metabolic rate.” And, according to ACE, a pound of muscle burns an additional 4–6 calories each day compared to a pound of fat.

Protein feeds your muscles, promotes satiety and is an important component to sustaining a healthy weight. Eat too little, and you may have trouble building or maintaining muscle mass — and per the above, we know muscle’s importance to metabolism. Also, protein requires more energy to break down than carbs or fat, so you’ll actually burn more calories during digestion.

One bad night’s sleep is enough to leave you feeling sluggish and impair your cognitive processing. String together several nights in a row — or a lifetime of inadequate sleep — and science shows decreased metabolism and hormonal imbalances may follow.

In a study published in The Journal of Clinical Endocrinology & Metabolism, researchers found drinking 500 milliliters of water (about 2 cups) increases metabolic rate by 30%, and that spike lasts for more than an hour. So, drink water throughout the day to stay hydrated, and you’ll get the added benefit of a boosted metabolism.

When stress levels increase, your body produces a hormone called cortisol. Cortisol leads to increased appetite, makes us crave comfort foods, decreases our desire to exercise and reduces sleep quality — all things that negatively impact metabolism. So, while you can’t always control your stress levels, managing stress can go a long way toward protecting your body’s internal fire.

by Kevin Gray

Shared by Dr. Phil McAllister @ Forward Health Guelph

SaveTagscreating healthy habitslosing weightmetabolism

Dr. Laura: Drugs that affect the microbiome

Drugs are one of the major factors that affect the microbiome. The impacts vary depending on the drug and duration of treatment.

The environmentfoodstress and drugs  all contribute to changes in the microbiome. This is why it is important to recognize and address any contributors that cause troubles.

Clinical intake and tests flushes out root causes and provide clarity. 

Why should I care?

Unique patterns in the microbiome link to different diseases. An unhealthy microbiome links to depression, anxiety, autistic disordersvitamin and mineral status (nutrient absorption)hormone production,  eczemadiabetes, obesity, arthritis and inflammatory bowel psoriasis and other autoimmune, conditions, heart healthcholesterolnon-alcoholic fatty liver disease (NAFLD), diseases.  Research continues to expand this list.  

What is the microbiome?

The human microbiome exists in the gastrointestinal/urogenital tract and the skin. The trillions of cells that make up our microbiome actually out number the human cells that we have in our body by tenfold. Are we microbes having a human experience?

Healthy microbiome?

A healthy regular stool is not always indicative of a healthy microbiome. History of autoimmune conditions, food sensitivity, sugar cravings, gas, pain, bloating, bad breath, candidiasis, brain fog, mood changes, weight issues, skin issues, joint pain, trauma, stress, headaches, use of birth control or other hormones, frequent use of antibiotics and certain drugs can all be factors or indicators of microbiome disruption. 

What drugs affect the microbiome?

Your microbiome may be out of balance if you are currently, or have history of taking, any of the following drugs:

  • Antibiotics
  • Cancer Therapies
  • Antihistamines
  • Antidiabetic drugs
  • Anti-inflammatory drugs
  • GI disorder drugs
  • Non-steroidal Anti-inflammatory drugs
  • Anti-psychotic drugs
  • Anti-coagulants
  • Hormones: estrogen, birth control, thyroid hormone

Find out more…tests available

One helpful test to look at the key players of the microbiome is the comprehensive stool and parasitic analysis. Knowledge of the landscape certainly helps streamline the treatment. 

Food sensitivities often rise when the microbiome is off balance. It is important to recognize the foods that are bothersome. Then remove them for a while and do the work to remove unwanted microbes and replace with healthy ones while repairing the gastrointestinal tract lining. Protocols are patient specific based on the microbiome the lining of gastrointestinal tract and the overall health of the patient. 

Dr. Laura M. Brown ND is a Naturopathic Doctor with a functional medicine approach. She is a Certified Gluten Practitioner, a HeartMath Certified Practitioner and is a graduate of Adapt Level 1 at Kresser Institute of Functional Medicine. Essentially, Dr. Brown helps people better digest their food and the word around them. More at www.naturalaura.ca and  www.forwardhealth.ca

Dr. Laura: Dangers of Proton Pump Inhibitors

Proton Pump Inhibitors, or PPI’s may help gastrointestinal reflux (GERD) in the short term, but they increase risk of many long term negative effects.

Long Term Side Effects of PPIs

When proton pump inhibitors are taken for an extended length of time, they can ™cause a shift in the gut microbiome that –increases risks for:

  • liver disease like alcoholic liver disease, non-alcoholic fatty liver disease (NAFLD), and non-alcoholic steatohepatitis
  • increased risk for cardiovascular events, kidney disease and dementia. 
  • Nutritional deficiencies, especially B12 and iron.


GERD

™Gastro-esophageal reflux disease (GERD) is caused from a faulty lower esophageal sphincter valve. ™Backs up content of stomac acid burns™ the esophageal lining. For many, a trip to the conventional doctor mean a prescription of proton pump inibitors – a drug that often ends in an -prazole. Like omeprazole, pantoprazole, for example.

Causes of GERD

  • bacterial overgrowth
  • lazy sphincter
  • food sensitivity

Interesting fact is the real cause of GERD may be from not enough stomach acid, rather than too much. If this is the case, taking a proton pump inhibitor, which lessens stomach acid can actually make the problem worse. Tests for H. pylori, a bacteria that can sometimes overgrow in the stomach may be necessary. H. pylori likes to reduce the level of stomach acid so it can thrive. Lower stomach acid means food is not properly digested and this can lead to fullness in the stomach and regurgitation or GERD.

The gastric-esophageal sphincter may be lazy and in need of tonification. Proton pump inhibitors won’t address this issue, however botanical medicine can often help.

Another reason to skip the proton pump inhibitor and look for the root cause is that GERD is often a result of food sensitivity. Food sensitivities related to GERD can be more than the typical caffeine, peppermint, spicy foods and citrus that commonly aggravate the issue.

For help with this and more digestive concerns, book online, contact drlaurambrown@forwardhealth.ca or call 519 826 7973 to book your appointment today.