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.

Dr. Kyle: Torn ligament? Maybe not.

Knee pain can come in a variety of presentations. Whether from a sports injury, slip and fall, or out of the blue, no two knee injuries are completely alike. The extent to which tissues are damaged is specific to the patient’s genetics, lifestyle, trauma, and fitness level. A well-trained athlete may be quite high functioning even with a serious tear, while a mild injury may keep a very sedentary person out of commission for several months.

Often times I will hear “hey doc, I think I might have heard a pop and the inside of my knee really hurts!”. My first reaction is to suspect a ligament tear. Once examining the patient further however, orthopedic testing shows stable knee ligament testing, no swelling or redness, and no severe joint line tenderness. So what’s the deal?

Like most soft tissue injuries, ligaments can be damaged to varying degrees. In the clinical world, there are 3 grades of ligament tears. Grade 1 is mild ligament damage, grade 2 is moderate, and grade 3 is severe/ruptured ligament tear. Common symptoms of a complete tear include sudden onset of pain and severe swelling, joint instability, and impaired function. The truth is, disruption of tendon fibers can happen to varying degrees. Think of muscle strains and ligament sprains on a spectrum of structural damage from 0 to 100%. The higher percentage of damage, the longer time it will take to establish preinjury performance levels.

Fortunately, if ligament stability is determined to be adequate by a healthcare professional, a conservative trial of care will often resolve symptoms. Ligaments in the body have the natural ability to heal on their own. Healing consists of 3 distinct phases including the inflammatory phase, the reparative phase, and the remodelling phase. Simply put, fibrotic scaffolding will be laid down so newly formed collagen can connect the severed ends of the tear. It is important to seek proper medical attention so that rehabilitation can begin as soon as possible.

For injuries of this nature, treatment will often begin with controlled range of motion exercises. Other modalities such a laser and acupuncture are helpful for enhancing healing at this stage. As tensile strength of the ligament improves, the joint will be able to tolerate more load. Eventually strengthening exercises will be included into the plan of management and progressed with increasing difficulty.

So if you or someone you know is worried that their knee pain may need surgical intervention, make sure you get it assessed by a medical professional who specializes in musculoskeletal injuries. It may be quite reassuring to know that with the right tools and knowledge the body will be able to heal and adapt on its own.

For more information, please contact drkyle@forwardhealth.ca or visit my professional Instagram page @drkylearam.

References:
Woo SL, Abramowitch SD, Kilger R, Liang R. Biomechanics of knee ligaments: injury, healing, and repair. Journal of biomechanics. 2006 Jan 1;39(1):1-20.

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. Kyle: Building Stronger Bones

When discussing bone health, we often talk about proper nutrition. Adequate vitamin D and calcium intake are usually recommended to enhance bone mineral density (BMD). What is not discussed as often is the role of exercise and weight training for increasing bone strength. A holistic approach looking at what we put IN our body as well as what we DO with our body is the key for building stronger bones.

As we age our body experiences several physiological changes. Our hormone levels change, muscle mass declines, and bones become less dense. Low bone density, otherwise known as osteopenia, increases our risk of fracture. Although we can bounce back from a slip or fall in our early years, a hip fracture in older individuals can have detrimental effects on quality of life. The good news is, there are important steps you can take to prevent or slow down the decline of BMD.

Research has demonstrated that healthy individuals and patients with osteoporosis can improve BMD with high-moderate impact activities and resistance training. A few examples of high impact exercises include step classes, jogging, and jumping jacks. Resistance or weight training on the other hand can include elastic band, pully, and free-weight based exercises. To put it simply, the more force you transmit through the bone, the more the bone will remodel and grow! Clinical judgment is needed to determine the intensity of force that each patient can tolerate.

Recent studies have found that high-intensity resistance training and impact training improves BMD and physical function in postmenopausal women. Low-intensity and light-resistance exercise programs are not enough to stimulate bone remodelling and improve BMD. Heavy multi-joint compound exercises such as squats and deadlifts induce extensive muscle recruitment and transmit greater force through the bones. In particular, these exercises will apply force through the lumbar spine and femoral neck, making them stronger and more resilient to fracture. Proper form and supervision are crucial when performing any high intensity or heavy loading activities.

Talk to a primary health care provider about your BMD and if an exercise program for developing BMD is right for you. Not only will exercise strengthen your bones, but it will have profound impacts on many other systems of the body as well. As always, if you have any question do not hesitate to contact me at drkyle@forwardhealth.ca or visit my Instagram page @drkylearam!

Reference:

Sinaki M. Exercise for patients with established osteoporosis. InNon-Pharmacological Management of Osteoporosis 2017 (pp. 75-96). Springer, Cham.

Mounsey A, Jones A, Tybout C. Does a formal exercise program in postmenopausal women decrease osteoporosis and fracture risk?. Evidence-Based Practice. 2019 Apr 1;22(4):29-31.

Dr. Phil Shares: How Much do You Really Need to Walk to Shed The Pounds?

How Much do You Really Need to Walk to Lose Weight?

Regardless of age or fitness level, a dedicated walking program coupled with proper nutrition can be an excellent way to lose weight. To do it right and reach your goals, you’ll need to make sure you’re walking far enough, at the right intensity and paying attention to your diet.

Here’s what you need to know and how to get started:

WALKING DURATION AND WEIGHT LOSS

According to the American College of Sports Medicine (ACSM), individuals should aim to participate in a minimum of 30 minutes of moderate-intensity exercise per day or 150 minutes per week. While this can help you get on track in terms of cardiovascular fitness and combating other health conditions, if you’re looking to lose weight, you’ll probably want to do a little more.

For individuals who are obese and trying to lose weight, or anyone looking to keep the weight off, the ACSM recommends bumping this number up to 200–300 minutes per week (3.3–5 hours). Breaking this down, a one-hour walk 4–5 days per week will be sufficient to achieve your weight-loss goals. Any additional time you spend exercising on top of this adds to your overall calorie burn and fitness level.

WALKING INTENSITY

Not all walks are created equal. It’s important to make sure your heart rate reaches a moderate-intensity level during your walk. According to the Centers for Disease Control and Prevention (CDC), moderate-intensity exercise is defined as an activity that raises the heart rate to 50–70% of your maximum heart rate.

If you decide to up the intensity — either by adding resistance training in the form of weights or including short periods of running — exercising at a vigorous activity level (70–85% of your maximum heart rate) requires the duration of your walk to be cut in half to achieve the same benefits. In other words, a 60-minute moderate-intensity walk is the same as a 30-minute walk/run at a vigorous intensity level.

The most accurate way to measure intensity level is to use a heart rate monitor, but you can also keep track of perceived exertion. On a scale of 0–10 (0 is sitting, 10 is the highest exertion possible), moderate intensity is a 5–6, and vigorous activity begins at 7.

TRACKING MEALS

Calculating and recording your daily steps, mileage, time and exercise intensity is all important when you’re trying to lose weight. But the last part of the equation — nutrition — is equally crucial. Logging your food intake with MyFitnessPal as well as your workouts can help you get a more accurate picture of the quantity and types of foods you’re consuming. That way you can make informed decisions regarding smarter portion sizes and where you can cut excess calories to find a healthy deficit that allows you to lose weight and keep it off.

THE BOTTOM LINE

Start by walking a little more than you normally do each day until you can do an hour or more 4–5 times per week. If you keep to a brisk pace and pay attention to your nutrition, you’ll set yourself up for effective weight loss.

by Marc Lindsay

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Kyle: The Facts On Foam Rolling

Foam rolling or self-myofascial release is a common technique that is used to reduce the sensation of muscle soreness. It is most often performed by placing a foam roller on the ground and rolling a particular muscle out using your bodyweight to compress the tissue. This has been used extensively in the past decade as a form of muscle recovery pre or post workout.

Is foam rolling all its hyped up to be?

I have recently come across some not-so-hot reviews on foam rolling and its effects on muscle recovery and performance. Before coming to any conclusion, I decided to consult the latest research.

Here is a short list of the potential Pros and Cons of foam rolling to help you decide for yourself:

Cons:

• Foam rolling can apply excessive pressure to the tissue. Too much pressure can cause muscle and nerve cells to rupture. Foam rolling with small diameter rollers or lacrosse balls can exceed tolerable cell pressure (1).
• Foam rolling will not break down scar tissue. Scaring is produced by strong fibrotic connections between cells that can withstand forces produced by self-myofascial release techniques.
• Foam rolling has little effect on increasing mobility and may even increase pain in the process.

Pros:

• Rolling can speed up recovery. Extended foam rolling sessions can increase blood flow to the area and enhance nutrient exchange and clearing of cellular debris.
• Reduces inflammation and causes draining of lymphatic pooling.
• Foam rolling may have minimal positive effects on sprint times and overall athletic performance (2).
• May increase proprioception (joint position sense) immediately prior to exercise (3).
• Foam rolling releases tightness. Sustained external pressure stimulates the nervous system to decrease muscle tone.

Remember, this is just the tip of the iceberg. There are tons of information out there on foam rolling, some good and some not so good. Much of the research I read showed conflicting results making it difficult to draw conclusions. Here is a list of my best recommendations:

• Keep it light! Gentle-moderate pressure will generate positive stimulus without causing cell damage.
• Target specific areas of muscle stiffness to enhance recovery and decrease muscle tone.
• Foam roll after your workout to decrease inflammation.
• Supplement foam rolling with stretching, corrective exercises, muscle activation and soft tissue therapy techniques.

Have questions? Visit my Instagram page @drkylearam or email me at drkyle@forwardhealth.ca for more information!

https://www.instagram.com/drkylearam/

References:

1. Gonzalez-Rodriguez, D., Guillou, L., Cornat, F., Lafaurie-Janvore, J., Babataheri, A., de Langre, E., … & Husson, J. (2016). Mechanical criterion for the rupture of a cell membrane under compression. Biophysical journal, 111(12), 2711-2721.

2. Miller, K. L., Costa, P. B., Coburn, J. W., & Brown, L. E. (2019). THE EFFECTS OF FOAM ROLLING ON MAXIMAL SPRINT PERFORMANCE AND RANGE OF MOTION. Journal of Australian Strength & Conditioning, 27(01), 15-26.

3. David, E., Amasay, T., Ludwig, K., & Shapiro, S. (2019). The Effect of Foam Rolling of the Hamstrings on Proprioception at the Knee and Hip Joints. International Journal of Exercise Science, 12(1), 343-354.

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. Phil Shares: Can You Lose Fat Through Exercise Alone?

Can You Lose Fat Through Exercise Alone?

One of the hardest parts about starting a fat-loss program is knowing you won’t be able to eat a lot of the foods you enjoy. At least, not in the same quantities. For this reason, some people try to achieve their fat-loss goal through exercise alone, hoping they’ll burn enough calories during their workout to make up for poor diet choices.

WHY EXERCISE ISN’T ENOUGH

First of all, exercise tends to increase appetite, says Tiffany Chag, RD, a sports dietitian at the Hospital for Special Surgery in New York. If you’re not paying attention to what and how much you’re eating, you could take in more calories per day than you were getting before you even started your exercise program. “We don’t really realize we’re doing it,” Chag says. Over time, this could lead to stalled results or even weight gain.

HORMONES

In a recent study, a group of lean, overweight and obese women followed an eight-week exercise-only program. Not only did the women see zero fat reduction, but appetite hormone levels increased significantly in overweight and obese participants. These hormonal changes could explain the lack of fat-loss results, according to researchers.

THE CALORIES PARADOX

In addition, exercise only burns a small percentage of calories in the overall scheme of things. A vigorous 30-minute strength session, for example, only burns roughly 223 calories for a 155-pound person, according to Harvard Health. That’s the approximate equivalent of a couple of tablespoons of olive oil or a protein bar.

Granted, exercise — and strength training, in particular — will have you burning calories long after your workout is over, but it may not be as much as you think. “People often get a false sense of how many calories they’re actually burning [during exercise],” says Steve Moore, MS, lead physiologist and health coach with the Penny George Institute for Health and Healing LiveWell Fitness Center at Abbott Northwestern Hospital.

All too often, we assume we’re burning more calories than we actually are, which makes it easier to reach for higher calorie foods. In fact, we can overestimate the calories burned by as much as four times the actual amount, leading us to eat 2–3 times our caloric expenditure from that workout, according to the results of a study published in the Journal of Sports Medicine and Physical Fitness.

In other words, just because the display on the treadmill or elliptical says you burned 300 calories, doesn’t mean you actually did: “Those [machines] are notorious for being wrong,” Moore says.

THE BOTTOM LINE

You might lose fat through exercise alone, but you’ll have far greater success if you pair your exercise with a healthy diet.

In a study published in Obesity, overweight and obese postmenopausal women who followed a combined diet and aerobic exercise program lost more weight over the course of one year than women who followed a diet- or exercise-only program. Still, the women who followed the diet-only program lost significantly more weight than the exercise-only group (8.5% versus 2.4%), and only slightly less than women who followed the combined program (8.5% versus 10.8% for the combined approach).

Don’t think you have to completely overhaul your diet or add crazy amounts of exercise to see results. Set achievable goals, like adding one extra serving of vegetables per day or taking the stairs instead of the elevator, and focus on meeting those goals for a few weeks before adding in other changes, Chag says. “[Your goal] has to be something that’s measurable, but set the bar so low that you can’t fail.”

by Lauren Bedosky

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: All of Us Really Are A Miracle

Sometimes we take our body’s for granted, so I found the illustrations and captions below, put it all into perspective.

Heart
http://en.bcdn.biz/Files/2015/8/27/41a7d347-67ee-4d23-860c-34893d8f2b49.JPG
Cancer
Brain
Stomach
Eyes
Energy
Red Blood Cells
Skin
Hair
Words
Liver
Saliva
Testicles
Kidneys
Hair
Digestion
Regeneration
Final Slide

Shared by Dr. Phil McAllister @ Forward Health Guelph

Thanks to My Mother for sharing this with me.