You’re careful about your health. You do your best to eat well, and you pay attention to the ways that your diet affects your energy levels....but something seems off. You’re experiencing annoying symptoms that you can’t explain. You’re often gassy and bloated, your skin may not be clear and glowing anymore, you may be ready for a nap after a meal and you wish you could remember where you put your keys. Why does your memory feel so foggy?
These issues are frustrating (and often embarrassing) and they’re also very common. Many patients that come to see me are already living a fairly healthy lifestyle, but are baffled by continuing digestive issues, mysterious rashes, and low energy levels. If this sounds familiar, it may be time to take a good look at your diet. Even a “healthy” food can make you sick if your body is sensitive to it, even if you're eaten it your whole life without issues until now. For many, the food mystery becomes both frustrating and overwhelming when trying to understand what foods are nourishing you and not making you feel terrible.
The good news is that you may not have to look very far to make changes that relieve your symptoms. With a bit of detective work, and a bit of help, you can map out a dietary plan that restores your well being.
What are the Symptoms of Food Sensitivity?
Food sensitivities can be tricky to diagnose. Symptoms can vary widely from person to person and can even be different depending on what else is happening in your body. For example, you might respond differently at different stages of your menstrual cycle, or if you’ve been under more stress or not sleeping as well.
Food sensitivities can cause or contribute to:
Another reason why a food sensitivity is often a missed diagnosis is that these symptoms can be delayed up to 72 hours after a meal, so many people don’t make the connection between what they ate and how they feel. Even the most incredibly observant people can find it difficult to notice that they feel brain fog 3 days after eating a “normal” food.
Similarly, it’s difficult to measure how many people suffer from food sensitivities because a lot of us don’t seek medical help, figuring that it’s “normal” to feel gassy and tired all of the time. In fact, conventional medical practitioners can be skeptical about food sensitivity symptoms, which can lead to frustration for patients. But it doesn’t have to be this way.
What Causes Food Sensitivities?
It’s important to recognize the difference between food allergies, food intolerances, and food sensitivities. Food allergies are immune reactions. After eating a certain food, your body’s immune system launches an attack by making its own protein, called immunoglobulin E (IgE). The next time you consume that food, your body is ready to attack again. The IgE causes your body to release a chemical called histamine, which triggers the physical symptoms of an allergic reaction. This is the type of allergy reaction one has to pollens and dander. With food, it can cause frightening anaphylaxis reactions.
A food intolerance occurs when the body loses the ability to produce a certain digestive enzyme. Lactose intolerance occurs when the body cannot produce the lactase enzyme, and fructose intolerance occurs when a body cannot produce the fructase enzyme. Eating foods with lactose or fructose will then cause gas/bloating and diarrhea to occur (and can be a sign of Small Intestinal Bacterial Overgrowth)..
A food sensitivity reaction occurs when you eat a food and it forms an antigen/antibody reaction. That is, a different part of your immune system binds to the food, the IgG reaction. Those immune complexes can cause intestinal and systemic problems in the body and mind. There are specialty labs that can detect this reaction. In our practice, we use Alletess Labs to identify these reactions.... and one blood draw can uncover up to 184 food sensitivity reactions!
If we continue to eat that food sensitivity, the lining of the gut can become inflamed and damaged. Eventually, it can become permeable, so the undigested material “leaks” into the bloodstream. Not surprisingly, this is called “leaky gut” syndrome or intestinal hyperpermeability.
What is the root cause of food sensitivities? And why are they becoming increasingly common?
There are many medical reasons:
Which Foods Can Cause Food Sensitivities?
Uncovering food sensitivities is a fantastic reason for seeing a Naturopathic Doctor – we have the tools to help identify if a particular food is making you sick. In addition, medical supervision can ensure your approach to food remains healthy and balanced. Research suggests that food sensitivities can be a trigger for disordered eating in some people. After all, if food is causing you pain, but you’re not sure which foods are to blame, it’s easy to associate your diet with negative experiences.
How Can You Treat Food Sensitivities?
At our office, we identify and address foods sensitivities with this approach:
Sometimes food sensitivities are only the tip of the iceberg and we have to go deeper and look to other causes of your symptoms. You can read more about that here.
Uncovering food sensitivities is a truly a game-changer for many of our patients. If you suspect that something is off, I would love to offer you a complimentary Health Discovery session to see if our approach is right for you.
Sitting is the New Smoking: how a more “convenient" life is actually hurting you
On average, how many hours a day do you spend sitting, uninterrupted? One hour? Two hours? Three…or more?
Our ancient ancestors spent much of their time on the move, hunting and gathering to serve their basic needs, as well as more play and family time. Obviously, the balance between movement and fuel has shifted dramatically over time, most notably since the technological revolution.
Unlike our ancestors, we no longer search for food. Instead, we are now on a quest for time, as hours fly by while we’re hunched over a keyboard. On an average day, many of us are likely sitting more than we are moving and consuming more calories than we are burning. Many of us regularly put in eight-hour workdays seated at a desk – sometimes even more. We get headaches and neck tension and need to see our massage therapist more often. We then go home and unwind on the couch, binge-watching our favourite shows. The hours begin to add up.
Maybe we make a little time to fit in some exercise each day; however, with more conveniences at our fingertips, we can do a lot more while moving a lot less. The longer we sit, the more our bodies begin to feel tight, tired and sore. It’s clear that too much sitting isn’t good for us. But did you know that it can even lead to earlier mortality?
Sitting and Premature Death
That’s right…too much sitting can kill you! In fact, some are saying that “sitting is the new smoking” because its impact is so significant. According to recent research from the Journal of the American Heart Association, prolonged sitting presents similar health risks as smoking, such as heart disease, lung cancer, and diabetes. It also increases premature death by about 50 percent! Even more surprising, too much sitting increases your risk for an early death regardless of your fitness level or other lifestyle habits. You simply cannot undo hours of sitting with a 20 minute walk (although you should still keeping walking).
But sitting isn’t just bad for your heart or metabolism; it is also bad for your brain! Researchers at the University of California have discovered a connection between sedentary behaviour and thinning regions in the brain that is critical to new memory formation.
So, what if your job requires you to be at a desk, all day, every day? Are you supposed to quit? Well, of course, that’s not practical. However, there are a few simple things you can do to ensure that you keep your body regularly moving for a longer, healthier life.
Tips to Sit Less & Live Longer
Do you spend excessive amounts of time sitting? Do you experience any health problems that you think could be related to a sedentary lifestyle? Let’s chat and get to the root of your health issues. Book an appointment with our clinic, and together we will find ways to improve your overall health and well-being so that you can live your life to its fullest.
Call 519-275-2187 ext. 7 or Book Online to get started.
Dr. Keila Roesner BHSc ND
Pain, swelling, redness, immobility and heat -- these are all common signs of inflammation with injuries or an infection. Chronic inflammation also occurs inside our body and can present itself in other ways. When inflammation triggers sensory nerve endings, it can result in symptoms such as fatigue, rashes, and chest, abdominal and joint pain.
What is Inflammation?
Inflammation is a natural function with a bad reputation. It’s a word most of us associate with pain, discomfort and poor health -- yet its ultimate purpose is actually to help us. Without inflammation, injuries could fester and infections could become deadly.
When the body is injured, inflammation is a signal to the immune system to send white blood cells so the healing process may begin. Unfortunately, when inflammation continues on for too long, it can potentially trigger numerous other chronic health issues in the body including cancers, depression, food sensitivities and asthma. In fact, some say inflammation is the “new cholesterol” due to its direct link to heart disease.
In some cases, inflammation occurs when the immune systems revolts against us and attacks our own bodies. Autoimmune diseases include rheumatoid arthritis, type 1 diabetes, IBD, among dozens of others. There are over 80 different autoimmune diseases.
Top Tips to Reduce Inflammation
First, let’s take a quick look at inflammatory foods that you definitely don’t want to put into your body. You probably already know all the usual suspects by name – sugar and artificial sweeteners, fried foods and saturated fats, processed meats and grains, dairy, caffeine and alcohol. These foods can disrupt gut bacteria, spike insulin levels, and bolster inflammation. Identifying and eliminating your food sensitivities via IgG Blood testing or an elimination diet can be a very helpful next step.
Wondering what those anti-inflammatory foods are? The good news is they are delicious.
1. Eat Raw, Organic Fruits & Veggies
Organic foods are a great place to start when looking to adhere to a more anti-inflammatory diet. Grown in mineral-dense soil, organic foods tend to be more alkalizing and have a higher vitamin and mineral content.
In order to keep those vitamin and mineral levels high, it’s also helpful to eat raw fruits and veggies, which are also known as life-giving foods. Cooking can deplete minerals, which is why it’s important to take every opportunity you can to get eat fresh and raw so you get to enjoy the full nutritional benefits. For example, Vitamin K is found in dark leafy greens like broccoli and spinach, and is excellent for reducing inflammation.
2. Add in lots of Alkaline foods
In addition to fruits and vegetables, nuts and legumes are also alkaline foods that can help balance your pH and reduce acidity. While being mindful of your body’s pH, you might be wonder about the impact of acidic foods, like tomatoes or citrus, and how they affect inflammation. Surprisingly these foods don’t create acidity in the body. Instead they may actually help to restore your pH balance. Even apple cider vinegar is alkaline-forming (however, other vinegars are not).
3. Fish & Plant Proteins
Believe it or not, most high protein foods, like meat, can actually be acid forming. In this case, plant proteins, such as almonds and beans, are great alternatives to reduce acidity and inflammation.
Need your meat? Then eat more fish. Fish oils, as well as other foods rich in healthy fats like omega 3, are proven to have a variety of health benefits, including significant anti-inflammatory effects.
Fish is also a great source of Vitamin D. Vitamin D deficiency has been associated with a wide range of inflammatory conditions.
Grass-fed meats are a good option if you prefer red meat, due to their higher concentration of conjugated linoleic acid and omega 3s.
4. Antioxidant-Rich Foods
Those susceptible to chronic inflammation may also benefit from supplementing their diets with food sources that contain bioactive molecules. For example, curcumin is the compound found in turmeric root that gives curry its bright yellow color. A powerful antioxidant, curcumin’s ability to reduce brain inflammation has been shown to be beneficial on both Alzheimer’s disease and major depression. Curcumin has been shown to not only prevent memory problems from worsening, but also to improve them.
Complement your curry with a little watercress salad on the side, including pears, dill weed, onion and chives – all sources of the antioxidant known as isorhamnetin.
Add a little red wine and some berries for dessert, which are rich in resveratrol, and you’ve got yourself an anti-inflammatory party. Resveratrol is an antioxidant produced by certain plants in response to injury or when under attack by bacteria or fungi. This is what makes dark-coloured grapes and berries such excellent health boosters for your body.
And of course, you can’t forget the dark chocolate! The flavonoids found in cacao are extremely potent antioxidants and anti-inflammatory agents, which are great for your brain and your heart. New research also shows that consuming dark chocolate with a high concentration of cacao (minimum 70% with 30% organic cane sugar) has a positive effect on stress levels and inflammation, while also improving your memory, immunity and mood. You read that right – chocolate really is good for you (but make sure its good quality and that you are not over doing it).
5. Going Beyond Diet- get your stress in check!
While diet definitely plays a role, stress is also a major contributor to inflammation in the body. Stress can be triggered by lack of sleep, lifestyle changes, or any other number of factors. Getting a good night’s rest and making time to meditate or practice other stress-reducing activities, like yoga or Tai chi, are also very effective ways to promote good health and reduce inflammation.
All it takes is a few conscious decisions about your diet and lifestyle and you are on your way to a healthier you.
Please feel free to contact our clinic and we can find your best solutions together. Call or book your complimentary Health Discovery session at 519-275-2187 ext. 7 or book online.
Dr. Keila Roesner BHSc ND
EMFs and your health
Understanding the effects of Electromagnetic Radiation (EMF) and Radiofrequency Radiation (RF) on Your Health
Our health is directly affected by a variety of things we cannot see but know to be true. We don’t see the air, but we are sensitive to air quality on a smoggy day. We cannot see UV rays, but we can certainly feel their effects while baking at the beach. Gravity is also not visible but if you're clumsy like me, you'll be very familiar with its effects as well (I was famous in high school for not only falling down but also up stairs... it happened a lot).
And while we cannot see electromagnetic radiation (EMF), a growing number of people are reporting symptoms that directly correlate to electrical hypersensitivity (EHS) and radiofrequency radiation (RF).
Over the last 20 years, physicians with the American Academy of Environmental Medicine have been seeing patients whose symptoms appeared to be triggered by “dirty electricity” – which is when high frequencies travel along electric wires between the power source and electric grid. This includes power lines, televisions, computers, and other electrical devices. Those suffering from EHS might experience varying symptoms including headaches, dizziness, chronic fatigue, depression, memory loss and confusion.
Now, more than ever, we are living in a world of convenient luxuries that depend heavily on electrical pollutants. We have phones in our pockets, microwaves in our homes, and satellite systems in our cars. As science attempts to keep up with our technology leaps and bounds, we are only beginning to comprehend the effects RF waves have on our health.
What is Radiofrequency Radiation?
The electromagnetic wave spectrum is composed of two parts: ionizing radiation and nonionizing radiation. Ionization radiation includes X-rays and ultraviolet rays, whereas non-ionizing radiation includes radiofrequency (RF). For years we have focused on the negative impact of ionizing radiation, but now we are starting to understand the impact of non-ionizing radiation or radiofrequency.
RF is what allows you to borrow your neighbour’s WiFi while you’re waiting for the service guy to come (thank you university roommates!). Without the need for wires, RF has the power to pass through walls and go just about anywhere it pleases – and that includes inside our body. In this digital age, almost anything we can imagine can be a source of radiofrequency radiation. Our cell phones might seem obvious, but what about our Smart Meters, our children’s gaming systems, the baby monitor? They all use wireless communication, surrounding us in a constant invisible fog of over-stimulation and electrosmog.
Our society encourages us to keep up or fall behind. Have you ever passed the Apple store the day a new iPhone hits the market? So many of us are willing to stand in lengthy lines, just to be early adopters of the latest technology. We prioritize and depend on technology to make our lives better. And no doubt, it does. However, most of us never consider how our addiction to technology also impacts our health by inundating our bodies with a constant barrage of radio frequencies.
How Can EMF & RF Affect Your Health?
While EMF and RF radiation is considered "biologically safe" according to safety data provided by Health Canada and other organizations, the reality is that the level of our constant low-grade exposure is not reflected in their guidelines.
Some scientists have been researching the impacts of electrosmog on our bodies long before our world became so highly digitized. In 1987, one study proved that exposure to electrosmog at levels considerably lower than those observed in urban areas created changes in human brain waves and behaviour.
EMF may also affect the mitochondria -- our cellular energy factories, which are fundamental to every energy-dependent process in our body, most notably our nervous system. As a result, EMF-induced disruption of our mitochondria may effectively bolster neurodegenerative diseases like Alzheimer’s and Parkinson’s, as well as playing a part in other diseases and health issues where mitochondrial dysfunction is implicated. These include psychiatric disorders, autoimmune diseases, headaches and migraines, chronic fatigue syndrome, fibromyalgia, stroke, diabetes, heart disease, reproductive disorders, cancers… the list goes on and on!
If EMF and RF are already having an impact our lives, what are the long-term effects for our children raised in a world choked by electrosmog? Only time will tell.
Minimize Your EMF & RF Exposure
While more data is required, we already know that there are larger health ripple effects associated with our beloved devices. You can start reducing your exposure to EMFs by:
By simply spending time in nature and grounding yourself so you have direct contact with the earth, you are opening the gateway for an influx of electrons to be absorbed and distributed throughout your body. This transfer of electrons can help to neutralize oxidative stress and minimize any derangements in the electrical activities of your body. Put down the damn phone and open the door to a healthier future!
I want to help you take control of your health! If you believe you have symptoms that could be related to electrical hypersensitivity, please book a free Health Discovery Session to find out more.
Dr. Keila Roesner BHSc ND
It is a persistent ache-in-your-bones feeling, like walking through mud every day and struggling to do the little things. It is the disorientation of not feeling like yourself for the past few weeks, months or years. It clouds your brain, steals your sense of humour and weighs heavily on your relationships. And then there’s the guilt and self-judgement about why you just can’t seem to get it together.
One of the biggest struggles that people with persistent fatigue face is that outwardly they look normal. Coworkers, friends and families may offer “helpful” suggestions about being more organized or going to bed earlier (a great point, but not THE point) or completely fail to understand. Even physicians may struggle to help once the basic blood work comes back “normal”.
Lifestyle factors can and do play a massive role, so it is critical to ensure that you are getting enough good quality sleep, eating well, exercising, managing stress and taking good care of yourself. Working with a therapist, registered massage therapist, personal trainer and your health team can be helpful to make sure you’re covering your bases.
If you are already addressing these areas and still feel like something is missing, Naturopathic Medicine can be a great solution. The next step is digging deeper and doing a thorough investigation to determine the cause of the fatigue and how these factors might be affecting your overall health.
Here are some of the most important lab tests that we run to assess the fatigue you’re experiencing.
Ferritin and iron panel – ferritin, % saturation, serum iron and total iron binding
Thyroid Panel – a full panel includes TSH, free T4, free T3, reverse T3 and anti-TPO
DUTCH Hormone Test
Autoimmune and Inflammatory Markers – hs-CRP, ESR, ANA, rheumatoid factor, tissue transglutaminase IgG and/or IgA
Organic Acids Test
Other factors to consider:
You know yourself best. If you feel that something is off, you are probably right. It is better to know where you stand and choose to work with a health care provider that can offer you the evaluations you need to get to the bottom of things.
A thorough investigation is important, but it is even more important to have a plan in place to address what you find.
Diet and lifestyle factors like how you eat, how you move, how you sleep and managing your stress will ALWAYS need to be a part of any treatment plan you undertake. It can be easy to get caught up in a complicated regimine of supplements and medications, but focusing on a strong foundation is what really determines your outcome.
If you have “tried everything”, have you been consistent enough? Being fatigued IS exhausting and it is only natural to get excited about the next newest thing… but nothing will work if you don’t give it a fair shot.
You need a team. The support of a partner or friend or online community can make a world of difference when you are suffering from an invisible illness. Work together with your health care providers to get the right assessments and guidance to help you recover. If you feel unsupported, unheard or like you are bothering your provider, find another professional to work with that will take your concerns seriously.
Working with a Naturopathic Doctor to address the causes of chronic fatigue can be invaluable to your recovery by helping you systematically address each of the areas above and make a concrete plan based on YOU.
If this sounds like you, I invite you to schedule a complimentary Health Discovery session with me to talk more about your specific concerns. Please share this article with someone you know that is suffering.
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Dr. Keila Roesner is a Naturopathic Doctor. When not treating patients she is also an enthusiastic barefoot-strolling, music-loving, yoga-doing kitchen wiz - who also happens to be a wrestling fan.