Dr. Laura: Menopause-could probiotics be the answer?

The microbiome shows distinct differences in pre and post menopausal women, a 2019 study reports.

The change in microbiome could help us better understand the reasons for health decline in many post-menopausal women. The presence of estrogen protects against cardiovascular, metabolic disease and bone health. Now mounting evidence shows how the gut microbiota affects estrogen metabolism levels. It is unclear if the post-menopausal decline in estrogen is directly related to the change in diversity of the microbiome. We do know that estrogen hold some regulatory capacity in the immune system and more than 70% of the immune system resides in the gut.

Bone health

Additionally, probiotics can help in bone mineral matrix as the microbes in the gut are responsible for secreting a host of metabolites into the blood stream. Aging women tend to have more Tolumonas microbes. These particular bacterium produce toluene which can reduce bone mineral density.

Some evidence that compares the microbiome of the pre and post menopausal women showed that the bacteria seemed to be more satisfied in the earlier years and tend to compete with each other for nutrient substrates in later years. A decline in estrogen after menopause could increase the bacterial demand for calcium.

Cardiovascular health

Post-menopausal women have a microbiome that produces more cysteine and homocysteine. These components absorb across the small intestine into the blood stream and pose as risk factors for cardiovascular disease. You can take a lab test to measure you homocysteine levels.

Immune health

It is important to uphold a diverse microbiome to keep the immune system healthy and strong. Older women have higher levels of E.coli and Bacteroides and lower levels of bacteria in the Firmicutes family. Younger women have more Roseburia and less Parabacteroides. The ratios of these microbes in older women links to metabolic and endocrine disorders.

Probiotics for anti-aging

This might be all Greek to you and me, (actually the names of all these critters are in Latin), but the take away is pretty cool. Some of the difference found between pre and post menopausal individuals may provide leadership into the field of anti-aging with probiotic therapy.

References

Hui ZhaoJuanjuan ChenXiaoping LiQiang SunPanpan QinQi Wang Compositional and functional features of the female premenopausal and postmenopausal gut microbiota. First published: 05 July 2019 https://doi.org/10.1002/1873-3468.13527

Dr. Kaitlyn: How to increase lean muscle mass

There are several health benefits associated with increasing lean mass:

Greater basal metabolic rate (amount of energy you use at rest): This means that you use more calories each day which will likely result in decreased fat mass.

Protein reservoir for your immune system: When you get sick your immune system needs significant amounts of protein to help you fight infection. Getting enough from your diet is tough, so your body can pull protein from your muscle in order to create the immune cells that you need.

Bone Health: Adequate muscle mass can help to improve bone density and strength as we age, preventing osteoporosis and decreasing the risk of debilitating bone breaks.

Improves insulin resistance: a study at UCLA school of medicine even found that increasing lean muscle mass by 10% led to an 11% decrease in insulin resistance. (PMID: 21778224)

What is the best way to increase your lean muscle mass?

Start with Resistance/Strength training:
We have all heard the saying “Use it or Lose it”, and it is no different for our muscles. Strength training at least twice a week is important to build and maintain muscle mass. It is important to focus on all the different muscle groups, and remember that the larger the muscle is, the more fuel it will use at rest. Always remember to give your muscles a break between sessions. This is why many people will rotate leg days and arm day. The rest period is very important as it allows your muscles to repair and grow between sessions.

Don’t forget cardio!
Moderate aerobic exercise can help to decrease fat mass, but by ensuring that our hearts are pumping we also improve the delivery of essential nutrients to our muscles. This can help with healing after heavy lifting. Overdoing it with cardio can have detrimental effects on lean mass as well. If we aren’t fueling our bodies adequately, muscle is broken down to fuel our cardiovascular exercise. It is always important to ensure proper nutrition .

PROTEIN!
There are multiple studies that have shown that when combined with resistance training, increasing protein intake leads to a significant improvement in body composition by increasing lean muscle mass. Athletes and active individuals have a higher protein demand than sedentary individuals, so it is important to ensure you are getting enough. Most of the recent studies have also shown that consuming significantly higher amounts of protein than the recommended intake will not have the detrimental effects on weight gain or kidney function as was originally believed. Of course, it is still important that you consult a healthcare provider before consuming very large amounts of protein to ensure that it is something that will work for you, especially if you have a pre-existing medical condition.

Address underlying causes of Inflammation:
One of the most important things that we can do for our bodies (and our figures) is to remove any obstacles that may be preventing us from reaching optimal health. These could be things like correcting hormonal imbalances or promoting a healthy digestive system. It is very important to understand and address why we may be having trouble losing weight or gaining muscle, so that we can look and feel our best.

If you are interested in learning more about increasing muscle mass, losing fat or simply just feeling better every day, now is the time to start! To book an appointment with Dr. Kaitlyn Richardson, ND call 519.826.7973 or book online.

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: Why do processed foods get such a bad wrap?

Advanced Glycated End products

AGES– Advanced Glycated End products area product of food processing. AGEs appear to stimulate chronic low-grade inflammation and promote oxidative stress and affect the pancreatic beta cell function leading to the development of insulin resistance. Stop AGE diets in animal models and diabetes stops.

Bad Fats

Fats– Not all are created equal! Processed foods use trans fats to prolong shelf life, saturated fats because they are cheap and tasty. Transfats and arachadonic acids create inflammation in the body. This increases risk for plaques in the vascular system, increases cholesterol and ultimately blood pressure. In contrast, when healthy fats like omega 3 fatty acids (aka high quality fish oil) the inflammation markers go down, the cell is better able to perform its function. Since every cell has a phospholipid bilayer. This means that every cell’s skin is made of fat. When fat is of a fluid nature, nutrients are able pass in and out more effectively and the cell’s function is optimized.

Food Dyes

Dyes–The processed food industry uses food dyes to add colour to colourless foods, to enhance colour and to avoid colour loss due to environmental elements and to preserve consistency when there are variations in the colour of food. Food dyes are know to cause inattention, hyperactivity, irritability, temper tantrums or trouble sleeping.

Sugars

Sugar & high fructose corn syrup. Most processed foods have some sugar added including soda pop, breads, cereals, yogurts, processed meats, soups and condiments. High-sugar diets may make a significant contribution to cardio-metabolic risk.  High fructose corn syrup, when digested by the body produces reactive carbonyls, which creates tissue damage. Countries using high-fructose corn syrup had rates of diabetes that were about 20% higher than countries that didn’t mix the sweetener into foods, even when total sugar and total calories remain the same.

Salt

Salt– Processed foods use salt to help preserve it and for added flavour. The amount of salt in restaurant and packaged foods are the main culprits in the Western diet, not the salt added to home-prepared whole foods.  Research shows that the average North American consumes 4000mg sodium per 2000kcal diet. This is almost twice as much as the 2300mg/day recommend by some health experts. If the amount reduces even to 2700mg/day, a 5mmHg smaller rise in systolic blood pressure would be noted in those 25-55 years of age. This results in an estimated 150,000 lives saved from death due to cardiovascular events. The kicker is, if not getting annual checkups, often the first sign of high blood pressure, is a deadly heart attack.

White Flour

White flour  – Without the fibre, white flour easily breaks down quickly into simple carbohydrates, which is essentially sugar to the body. Processed foods are full of white flour. The fast breakdown quickly elevates blood sugar, induces insulin release and quickly and causes cravings for more sugar to restore blood sugar levels. The cycle easily repeats itself as quick carbs are continually fed into the body. Over time and continued food abuse, the insulin that works diligently to get the sugar into the cells, becomes less effective, the sugar stays in the blood stream and the person is now experiencing high blood sugar levels and insulin resistance… a path well travelled to the diabetes destination.

Dr. Laura: Boost your energy

The energy powerhouses of cells are called mitochondria. These tiny organelles are derived solely from our mother’s DNA and are reposible for generating the energy our bodies need to run.

Mity Mitochondria

  • Make up about 10% of our body weight
  • 200-2000 per body cell
  • relies on the fats, carbohydrates and proteins we eat
  • loves to run on ketones
  • Needs nutrients like calcium, B vitamins, CoQ10, N-Acetyl-Cysteine, Magnesium, Alpha lipoid acid, lysine

Energy Drains

Fatigue comes from drains on the mitochondrial function. This can happen with any type of toxic burden:

  • long term nutrient deficiency
  • poor sleep habits
  • hormonal disruption
  • eating too much in general
  • eating too much sugar
  • excessive exercise
  • heavy metals
  • viruses and spirochetes (Lymes)
  • pesticides
  • plastics, PCB’s
  • drugs
  • mold

Signs of Mitochondrial Dysfunction

Unexplained fatigue, the need for more than 8 hours of sleep on an ongoing basis, poor exercise recovery, impaired sense of smell or taste, headaches, poor motivation, depression, anxiety, brain fog, forgetfulness, extra sensitive to light and noise – are all indicators of poor mitochondrial dysfunction. While other things may be at play like poor thyroid function, hypothalamus, pituitary or adrenal function, it is important to also consider the mitochondria.

Boost Your Energy

Support the mitochondria and reclaim your energy. An initial naturopathic appointment will start the process to understand the source of your energy drain. Together a same day plan could initiate the changes required to boost energy.

Dr. Laura M. Brown, ND

Dr. Laura: Anxiety Antidotes

Is there a solution to anxiety, feeling uneasy, overwhelmed, or difficulty concentrating?

We can feel anxious for just about anything. How does this happen? What is going on in the body while this happens? How do you make it stop?

Anxiety disorders are the most common mental illness in North America as stated by the Anxiety and Depression Association of America  and the 2014 Survey on Living with Chronic Diseases in Canada. According to this Canadian Survey:

  • More than a quarter (27%) reported that their disorder(s) affected their life “quite a bit” or “extremely” in the previous 12 months. Basic activities and the ability to work are challenging for many.
  • While the majority consulted a health professional about their disorder(s) in the previous 12 months, almost a quarter (23%) did not.

Anxiety Antidotes

September 19, 2018

6:30-8:00pm

Goodness Me! classroom

If you suffer from anxiety, feel uneasy, overwhelmed, or have difficulty concentrating, this complimentary session is for you. Dr. Laura M. Brown, ND will explore mental, emotional, spiritual, and physical aspects of anxiety. Learn what nutrients and habits may contribute to your healing and take home some next steps to ease your angst. Register Now!

anxiety

anx·i·e·ty
aNGˈzīədē/
noun
  1. a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
    “he felt a surge of anxiety”
    synonyms: worry, concern, apprehension, apprehensiveness, uneasiness, unease, fearfulness, fear, disquiet, disquietude, inquietude, perturbation, agitation, angst, misgiving, nervousness, nerves, tension, tenseness; More

    • desire to do something, typically accompanied by unease.
      “the housekeeper’s eager anxiety to please”
      synonyms: eagerness, keenness, desire

      “an anxiety to please”
    • PSYCHIATRY
      a nervous disorder characterized by a state of excessive uneasiness and apprehension, typically with compulsive behavior or panic attacks.

an·ti·dote

ˈan(t)iˌdōt/

noun

  1. 1.

a medicine taken or given to counteract a particular poison.

synonyms: antitoxin, antiserum, antivenin

“the antidote to this poison”

o   something that counteracts or neutralizes an unpleasant feeling or situation.

“laughter is a good antidote to stress”

synonyms: remedy, cure, nostrum

“laughter is a good antidote to stress”

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.

Dr. Laura: 11 Ways to Use Plants as Medicine

11 Ways to Use Plants as Medicine

Plants are essential to us. They provide food, healing and medicine. Learn 11 different ways plants can be used as medicine.

1. Plants as Food – Food as Medicine

PHYTOCHEMICALS

There are more than 5,000 phytochemicals identified plus many we suspect still remain unknown. 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, neuro-degeneration, and cancer.
  • Purify and renew the blood
  • Nourish
  • Cleanse body of toxins
  • Stimulate effects
  • Relaxing effects
  • Anti-inflammatory

2. Extractable in water as TEAS and DECOCTIONS

  • Teas use the leaf or flower dried, then steeped in hot water
  • Decoctions use roots, tree barks, different seeds and nuts and are let sit over night in cool water and then brought to a boil, left to simmer for 20min.
  • Gentle
  • Will last 1-2 years if stored in a cool dry place, away for sun. Preferably in glass or stainless steel container.
  • Sip and enjoy as a drink
  • Teas in the right dose and duration, can act medicinally
  • Pour into bath to stimulate circulation, relieve cramps, break a fever, produce a sweat, detoxify the body, ease aches and pains. (Try it with ¼-1/2 cup grated ginger root in a hot bath to ease aches and pains- you can place the ginger tied up in a cheese cloth, or steep it first then add its water to the bath).
  • Herbals teas you may be made for a SITZ bath – you likely won’t be drinking these teas, but soaking your bottom end in it… different herbs can help heal perineum after birth, hemorrhoids and fissures.

3. Ground up/ mashed up applied externally as a POULTICE

  • Helps draw out pus, slivers, calms inflamed skin, eyes. Directly on skin or in a cotton cloth or gauze.
  • Potato works great

4. Cotton cloth soaked in hot herbal tea the applied to skin as a COMPRESS

  • Cover with another towel and hot water bottle. Leave in place for 20-30 minutes. Helps relieve cold, painful, inflamed, congested body parts.
  • Calendula is often helpful

 

5. Extractable in alcohol or water, sometimes glycerin  as TINCTURES

  • Alcohol most popular: it extracts alkaloids, resins, volatile oils, vitamins, minerals, tannins and more. Alcohol based tinctures will last at least 10 years.
  • Liquids- take in drop doses
  • Add to hot water to drive off alcohol if person is alcohol sensitive
  • Dried to make powder which is put into capsules or tablets
  • Professionally blended to suit individual needs. Customized and adjustable.
  • For a time, not forever.
  • Very effective and combined for many different purposes

 

6. GEMMOTHERAPY

  • Encourages the proper function of the organ and helps drive toxins out.
  • These are plant extracts made from the spring buds and embryonic tissue of trees and shrubs.

 

7. Steeped in VINEGAR

  • Organic apple cider vinegar with tarragon, basil, rosemary, thyme, and can use touch of spring tonic greens like dandelion, chickweed or nettle. Place in glass jar, secure lid and sit in sunlight for 4-6 weeks. Then strain the vinegar from the herbs using cheesecloth and store in cool dark location.
  • Goodness of the apple cider vinegar plus the herbs

 

8. Extracted through steam distillation  as ESSENTIAL OILS

  • Mostly for external use, very concentrated and potent. Often needs to be dilute in a carrier oil before applied direct to skin or in bath.
  • May be diffused – with in 3 seconds every cell in your body will be affected by the properties of the EO.
  • Facial steams- add 3 drops to a bowl of boiling water and use a towel to tent yourself over it. Inhale and steam for 8 minutes.

 

9. Herb infused oil blended with bees wax as SALVES

–     Used to help skin heal, soothe burns, soften scar tissue.

10. Essence as BACH FLOWER REMEDIES

  • Vibrational Medicine made by sun infused flowers in spring water for 4-8 hours. Mixed with oak aged brandy to produce the mother tincture.
  • Alcohol provides the most effective preservative for the vibration- maybe for decades. Without it the essence would only last a few days. Vinegar or glycerin will preserve for about 5 years.
  • After mixing up the ‘Mother’ remedy, it is succussed (pounded on the bottom of the bottle) about 100 times.
  • A stock remedy is made by a 50/50 blend of Brandy and spring water and 5 drops of the Mother, then 100 succussion.
  • A patient remedy is then made 10-50mL of 30% organic vegetable glycerin and 5 drops of the stock remedy, succus 100 times.
  • 3-5 drops three or more times daily will provide a catalyst to re-awaken natural life force within us.

 

11. Potentized as HOMEOPATHICS

  • made from plants and also animals, minerals and imponderables.
  • Any substance given to a healthy person in a suitable dose will cause that person to become ill in a specific and unique pattern
  • The same substance in its energetic dose will remove the symptoms. – “Like treats like”
  • Titrated down below the point of Avagrado’s number – no actual molecular substance left, only the vibrational & energetic properties.
  • Succussion by hand or machine. Similar process to the BACH flower remedies, using spring water or pure alcohol (vodka), then succussing many many times and subsequent dilutions.
  • Works on a quantum physics philosophy
  • When accurately prescribed can be very helpful.
  • Don’t interact with other medications, however other medications may be an obstacle to the remedy working as well as it could.

Dr. Laura M. Brown, ND

Resources:

Robinson, Karl. 1980. Homeopathy: Questions and Answers. Robinson. London.

Soule, Deb. 2011. The Women’s Handbook of Healing Herbs. A Guide to Natural Remedies. Skyhorse Publishing. New York.

Willard, Terri. 2007. Flower Essence. Emotional Alchemy and Spiritual Evolution. Wild Rose College of Natural Healing Alberta.

Dr. Laura: Root Cause Medicine

Root Cause Medicine

 

How do you get to the root cause of your health problems?

Welcome a medical professional who:

  • Goes over the underlying patterns identified in your recent blood work, imaging and lab reports.
  • Considers laboratory values within ranges and patterns to achieve optimal health, not necessarily waiting until there is frank disease.
  • Collects a detailed health history.
  • Reviews medication side effects
  • Performs an in-clinic physical health screen to look for patterns of cellular health deficits and nutritional decline.
  • Appreciates a medical consideration of how your body, emotional, cognitive and spiritual systems orchestrate and integrate.
  • Knows how to guide you to use food and plants as medicine.

 

Doctor as Teacher

You, at any time, can ask questions. Learn about your condition so you can make an informed decision about your health. You are living in your body 24/7 – so it’s your temple abode. You help your practitioner understand your experience and your practitioner helps you understand why you might feel the way you do.

It is not a one or the other mentality.  You may choose to see your family doctor, your specialist and your naturopathic doctor.

The fist appointment with a naturopathic doctor is about an hour. Based on what is discovered in the first appointment, a treatment plan is created. Things like sleep hygiene, understanding how stress affects the body, diet tips and detoxifying naturally are a part of the general plan, made are made specific to the individual needs.

Recommendations for further testing may be made. Further testing may include things like comprehensive hormone panels, stool analysis, organ system testing, organic acid testing, genomic, nutritional or cardiac profiles, food sensitivity analysis or environmental toxicity.

You may choose to engage in a specific program which helps stimulate your body’s natural mechanisms of healing. These programs may be executed in follow-up sessions that last about 30 minutes and may take place once a week for 4-6 weeks, or may be spaced out more or less, depending on the needs of the individual.

Upcoming Free Educational Seminars

Location: Goodness Me! Guelph

Wednesday April 25, 6:30-8:00pm Simplifying Stress

Wednesday May 16,  Beautiful Botanicals

Wednesday June 13, GUT Circadian Rhythm

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 world around them. www.forwardhealth.ca

 

Dr. Laura: A Valentine’s KISS Recipe

Valentine’s Day Dessert- a KISS Recipe!

Keep It Simple Sweetie!

Don’t you just love simple desserts? This won’t take long to make. There is no baking. It is free of gluten, dairy, egg, corn & soy! haha – It’s just fruit. So it’s vegan too.

How easy to please  any squeeze.

All you need is a heart shape cookie cutter, a knife and some fruit. Any melon will do. To cut the kiwi fruit, just peel it, then carve out a little notch along the oblong. Then sliver off a little along either side to make it shaped like a heart. Then cut across to make slices.

Voila!

Spread a little love!  It keeps you young & vibrant.

Dr. Laura M. Brown, ND

Dr. Laura’s Microwave Cake

Start your day right.  It takes only 5 minutes to whip up this dairy free, gluten free breakfast cake. It is a good source of fibre and protein and has no added sugar.

 Microwave Mug Cake

In a large mug or small dish, with a fork, combine the following :

1/2c egg whites or 2 eggs

1 small ripe mashed banana

1 tbsp olive, avocado or coconut oil

1/4c ground flax seed

1-2 Tbsp c chia seed OR Quinoa OR unsweetened Cocoa powder

1/8 tsp baking soda

Microwave for about 3min (depends on the strength of your microwave). It is done if the centre bounces back when you touch it. If it is not bouncy in the middle, put it back in for 30 more seconds and test.

For more Paleo mug cake recipes here.

From the kitchen of Dr. Laura M. Brown, ND.