Dr. Keila Roesner ND
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Are Food Sensitivities Making You Feel Bad? Here's What You Need to Know

3/7/2019

3 Comments

 
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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:
  • Gas
  • Bloating
  • Bowel problems
  • Asthma
  • Chronic illness
  • Sinus infections
  • Autoimmune diseases
  • Sore joints
  • Migraine
  • Dark circles under your eyes
  • Brain fog - that annoying forgetfulness and lack of clarity
  • Painful periods, endometriosis
  • Fertility issues
  • Eczema and psoriasis
  • Many other conditions!

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:
  1. Eating the same food over and over: the gut loves variety and is healthiest when many different foods are eaten regularly. Simply eating cheese, wheat and eggs all the time increases the risk that you might develop a sensitivity to one of them.
  2. Antibiotics and other drugs that harm the gut: many medications can harm the gut, the ability to digest, the beneficial bacteria in our intestines. Proton Pump Inhibitors and common anti-inflammatories, such as ibuprofen and naproxen are devastatingly damaging to the gut as well.
  3. Poor diet: A diet high in processed foods, sugar, chemicals, Genetically modified organisms, too much coffee or alcohol—all these things can over time increase the inflammation of the gut lining and the risk of developing a food sensitivity.
  4. Lack of protective nutrients: Ingesting foods high in antioxidants and anti-inflammatory chemicals help protect all cells in your body, including your intestinal lining.
  5. Dysbiosis: When you have low beneficial bacteria or an overgrowth of problematic fungal or bacteria species, this can cause leaky gut and food sensitivities.
  6. Eating too fast, eating too much: Poor eating habits can stress the gastrointestinal tract.


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:
  1. Test through a reputable laboratory to uncover food sensitivity reactions
  2. ​​Remove all positive foods and tidy up your diet in a healthier way
  3. Take supplements to help heal the gut lining
  4. Follow up in about a month — oftentimes people only have to avoid all the foods on the list for 1-2 months. Once symptoms/signs of the chief complaint(s) are gone, then foods will be methodically added back in one by one to uncover which one(s) really cause the problem, and must continue to be avoided, and all the others are good to be eaten regularly again.
​

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.


Sources:
  1. Fitzgerald M, Frankum B. Food avoidance and restriction in adults: a cross-sectional pilot study comparing patients from an immunology clinic to a general practice. J Eat Disord. 2017 Sep 18;5:30. doi: 10.1186/s4033017-0160-4. eCollection 2017.
  2. Gibson A, Clancy R. Management of chronic idiopathic urticaria by the identification and exclusion of dietary factors. Clin Allergy. 1980 Nov;10(6):699-704.  https://www.ncbi.nlm.nih.gov/pubmed/7460264
  3. Caminero A, Meisel M, Jabri B, Verdu E. Mechanisms by which gut microorganisms influence food sensitivities. Review Article | Published: 13 September 2018. https://www.nature.com/articles/s41575-018-0064-z
  4. Kiecolt-Glaserab JK, Wilson SJ, Bailey ML, Andridg R, Penge J, Jaremka LM, Fagundes CP, Malarkey WB, Laskowsk B, Belury MA. Marital distress, depression, and a leaky gut: Translocation of bacterial endotoxin as a pathway to inflammation. Psychoneuroendocrinology. Volume 98, December 2018, Pages 52-60. https://www.sciencedirect.com/science/article/pii/S0306453018303950
  5. Sherwin, Eoin; Rea, Kieran; Dinan, Timothy G.; Cryan, John F. A gut (microbiome) feeling about the brain. Current Opinion in Gastroenterology: March 2016 - Volume 32 - Issue 2 - p 96–102. doi: 10.1097/MOG.0000000000000244. 
  6. Food Problems: Is it an Allergy or Intolerance. 

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​Dr. Keila Roesner, BHSc ND

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Your Health & Wellness Cheerleader
3 Comments

Are you Estrogen Dominant? Here's What to Do Next.

11/4/2018

5 Comments

 
Estrogen Dominance
Estrogen – it’s not a dirty word.

Estrogen plays an important role through the course of our reproductive lives and beyond. It regulates our menstrual cycle, strengthens our bones, controls our cholesterol, and much more. When our estrogen levels go “out of tune” we experience PMS or menopausal symptoms. But even before menopause, varying levels of this vital hormone can wreak havoc. That’s because estrogen requires a delicate balance with other hormones. When that balance is disturbed, we can experience a wide range of frustrating symptoms.

This hormonal imbalance often occurs during a particularly busy time of our lives, the period from about age 25 through to menopause. As a result, our practice sees many women who are dealing with unexplained weight gain, mood swings, and libido problems. But there is help available. A few simple steps can help you restore balanced estrogen levels and feel like yourself again.

How Do You Know if You Have Estrogen Dominance?

Estrogen dominance can impact many areas of our lives, with symptoms that range from subtle shifts to major disruptions in wellbeing. Many women in this age group assume these issues are a normal part of aging or a consequence of their busy schedules. Just because it is common, does NOT make it a healthy normal!

Even a slight imbalance in hormone levels can lead to a number of problems.
Symptoms can vary greatly by person, but often include:

  • Depression
  • Brain fog
  • Memory troubles
  • Insomnia and restlessness
  • Anxiety
  • Irritability
  • Headaches
  • Foggy brain
  • Water retention (sock lines, puffy fingers and wrists) and bloating
  • Increased weight, especially in the belly, hip and bum area
  • Heavier periods
  • More severe PMS
  • Irregular menstrual cycle
  • Fibrocystic and painful breasts
  • Uterine fibroids
  • An increase in fatigue
  • Loss of libido

Does that list look familiar? I see many women in my practice each month with complaints like these. I totally understand how frustrating they can be, especially when you’re unable to find effective treatment. And, of course, the complex relationship between estrogen and our emotions can only magnify the frustration. Who wants to feel irritated about feeling irritable?

It’s not only women who can experience estrogen dominance. You may be surprised to know that men can suffer an excess of estrogen as well. In men, estrogen dominance can manifest a bit differently, with some of these symptoms being common:
  • Enlarged breasts (Man boobs)
  • Sexual dysfunction
  • Infertility
  • Depression
  • Fatigue
  • Midsection fat

What Causes Estrogen Dominance?

To understand estrogen dominance, we have to consider the role of another important hormone, progesterone. Progesterone and estrogen maintain an often tricky seesaw in our bodies. Prior to menopause, the balance shifts at different stages of the menstrual cycle. Estrogen dominance isn’t necessarily a surge of estrogen, but an imbalance in that seesaw. Simply put, estrogen dominance happens when the seesaw tips to one side because there is not enough progesterone to balance out the estrogen. There’s actually no “set” number we can measure that proves an estrogen dominance diagnosis. It’s the overall hormonal profile that is important – the DUTCH test is an extremely valuable tool that I use regularly for assessing this balance.

How does estrogen become dominant? A key factor is the timing. Or, to be more specific, the time of our lives. Consider a normal menstrual cycle during our reproductive years: After we ovulate mid-cycle, our bodies produce progesterone to balance out estrogen.

But as we near menopause, we often have some menstrual cycles when we do not ovulate. As a result, there is not enough progesterone to balance out the estrogen. Enter estrogen dominance -- and its long list of possible symptoms.

To a certain extent, estrogen dominance is a natural part of our aging process. However, recent years have seen a rise in estrogen-dominance complaints, and our busy lifestyle may be a big factor. Environmental and behavior issues can increase estrogen levels, tipping the seesaw even further. What’s to blame? Take a look at this list.

  1. Chronic stress will throw off your hormonal balance, often resulting in excess estrogen. In times of stress, your body produces too much cortisol. Cortisol negatively affects progesterone production, so the result is a shortage of progesterone to balance the body’s estrogen [check out my Calm the F*** Down Self Care Guide here].
  2. Environmental sources of estrogen in our environment, particularly with regard to plastics and pesticides can negatively affect hormone levels.
  3. Excess body fat can increase estrogen levels, since fat cells produce estrogen. Of course, this creates a frustrating cycle for some women, as the fatigue associated with estrogen dominance makes it difficult to lose weight. In men, this excess body fat can convert their testosterone to estrogen... leading to “man boobs”.
  4. When we’re not getting enough sleep, our melatonin levels decrease. And melatonin helps regulate estrogen levels. In other words, if we don’t have enough melatonin to keep estrogen in check, we can end up in a cycle of sleep trouble.
  5. Hormone replacement therapy that doesn’t take all hormones into account and doesn’t treat with customized dosing, can inadvertently create estrogen dominance. Bioidentical Hormone Replacement therapy, when used as part of a comprehensive treatment plan, however, can be a powerful option.

How Can You Restore Hormone Levels?

Our practice can work with you to re-balance your hormonal havoc. Starting with an accurate diagnosis, we can create a lifestyle plan that works for you. As a starting point, these changes are recommended:
  1. Decrease stress. I realize this is easier said than done! But an estrogen-dominant diagnosis might be the wake-up call you need to take a step back and assess your stress levels. Are you doing too much?
  2. Choose your health and beauty products wisely. Xenoestrogens have a similar molecular structure to estrogen. Bisphenol A (BPA), which is often used in plastics, is an example of an xenoestrogen. When these substances enter our bodies, our system reacts as if they are actual estrogen. Some simple steps, such as avoiding plastic food storage containers and products with artificial scents, can help reduce your exposure to xenoestrogens.
  3. Get moving. Exercise will relieve stress levels and could help reduce body fat. Strength training and yoga are great activities.
  4. Get enough sleep. We know - you’re busy. But sleep will help restore your melatonin levels and, subsequently, your estrogen balance. Check out this article for more on improving your sleep quality.
  5. Increase your intake of fiber. Insoluble fiber can bind with estrogen in our digestive tract. Ground flax is another great option. As a result, excess estrogen is eliminated with a high-fiber diet.
  6. Go organic. Many pesticides have been identified as estrogen disruptors. That means they disturb the natural balance of estrogen. Research is still being done in this area, but the connection is becoming clear. Plus, organic food is delicious!

Do you think you might have a hormonal imbalance?

Do the estrogen dominance symptoms sound a bit too familiar? Please contact
our clinic and we’ll get to the bottom of what’s going on and create a plan of action to bring your body back to good health.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC313802
  2. https://www.ncbi.nlm.nih.gov/pubmed/10188197
  3. https://www.ncbi.nlm.nih.gov/pubmed/15276966
  4. https://www.ncbi.nlm.nih.gov/pubmed/11602005
  5. https://www.ncbi.nlm.nih.gov/pubmed/12644393

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Dr. Keila Roesner, BHSc ND

Your Health & Wellness Cheerleader

5 Comments

How to Reduce Inflammation Naturally

6/25/2018

2 Comments

 
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​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.
​
  • Are you dealing with chronic health issues triggered by inflammation?
  • Do you still have more questions about how you can make greater changes towards a pain-free life?
  • Do you want a customized approach to managing inflammation and preventing disease?
​
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.


In health,

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Dr. Keila Roesner BHSc ND

References
  1. Dark Chocolate Reduces Stress and Inflammation                                                                            https://www.sciencedaily.com/releases/2018/04/180424133628.htm
  2. Ford CT, Richardson S, McArdle F, et al. Identification of (poly)phenol treatments that modulate the release of pro-inflammatory cytokines by human lymphocytes. The British Journal of Nutrition. 2016;115(10):1699-1710. doi:10.1017/S0007114516000805. 
  3. Ridker PM. Closing the Loop on Inflammation and Atherothrombosis: Why Perform the Cirt and Cantos Trials? Transactions of the American Clinical and Climatological Association. 2013;124:174-190. 
  4. Reddy ST1, Wang CY, Sakhaee K, Brinkley L, Pak CY. Effect of low-carbohydrate high-protein diets on acid-base balance, stone-forming propensity, and calcium metabolism. Am J Kidney Dis. 2002 Aug;40(2):265-74.  PMID: 12148098 DOI: 10.1053/ajkd.2002.34504
  5. Campbell AW. Autoimmunity and the Gut. Autoimmune Diseases. 2014;2014:152428. doi:10.1155/2014/152428.
  6. Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial                            https://www.sciencedirect.com/science/article/pii/S1064748117305110?via%3Dihub#bib0015
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7 Steps for Optimizing Your Vitamin D and Enjoying the Sun (safely)

6/28/2017

2 Comments

 
Picture7 Steps for Optimizing Your Vitamin D and Enjoying the Sun (safely). Keila Roesner ND.
​I was on away on a girls’ weekend recently. A gorgeous sunny day exploring Niagara wine country (this ND enjoys a glass of wine too!), laughing our butts off and trying not to fall off our bikes. It was a perfect opportunity to work on my “base tan” for the year.

As a fair-skinned gal of Irish descent… I’m prone to grow freckles and get very very pink. Unlike my husband who gets a gorgeous tan every year, I have to be careful. But I certainly don’t avoid the sun. Ever.

But wait, isn’t the sun the root of all evil? Skin cancer, melanoma and awful peeling skin? If the sun going to kill me… how come my ancestors survived?


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The link here is Vitamin D.

Vitamin D is an essential hormone and we are designed to get lots of it by being outside in the sun, moving around outdoors and enjoying the world around us. The challenge is that many of us spend our days inside working avoiding the sun between 10-2 pm, wearing sunscreen with a high SPF every day under our makeup and long light layers we can become very deficient.

This is a big deal.

Vitamin D is critical for our immune system. Many of us know about Vitamin D for bone health - Vitamin D helps regulate calcium and phosphorus absorption and excretion in the body. This is why many products are fortified with a synthetic version.

Run of the mill health issues like coughs, colds, allergies, flus and other common issues are related to low Vitamin D levels that compromise our immune function. Vitamin D also keeps our immune system communicating so that we reduce our risk of more serious issues like Type 2 Diabetes, osteoporosis, heart disease, cancers and other autoimmune diseases like multiple sclerosis and rheumatoid arthritis. Low Vitamin D is also related to thyroid disease, mental health issues and hormone health. Adequate vitamin D is essential for digestive health as well, and when we are deficient we get leaky gut.

When we lack Vitamin D our immune system loses touch with itself and we are more likely to get sick.

Who is at risk?
  • Indoor workers and kids spending the best part of the day out of the sun
  • Older adults, who are less efficiently able to generate Vitamin D ​
  • Darker skinned individuals
    • The melanin in dark skin actively blocks Vitamin D conversion in the skin, so the darker your tan, the less efficiently you will be able to absorb Vitamin D. Lighter skinned people and babies absorb much more efficiently. ​
  • Canadians (the geography effect).
    • We are only able to effectively absorb it from May-October in Southern Ontario
    • This is related to the angle of UVB light coming from the sun. Sunny winter days offer no opportunity for vitamin D.
    • A good rule of thumb is if your shadow is longer than you are tall, you’re not making much vitamin D. 
  • Breastfed infants (sometimes)
    • Formula is supplemented with vitamin D so it is thought that breastfed babies are at higher risk of deficiency
    • Mother’s vitamin D status during pregnancy will affect baby’s levels. Mother’s that have excellent vitamin D status and who breastfeed their babies have babies with vitamin D levels similar to that of infants that are supplementing with Vitamin D  
  • Concealing clothing, particularly UV blocking, all the time
    • Long layers can be very helpful, however, once you’ve been outside in the sun to help prevent a burn  
  • Digestive issues eg. Crohn’s disease, Ulcerative Colitis, Small Intestinal Bowel Overgrowth (SIBO)
    • 25-OH Vitamin D levels tend to be lower in people with digestive conditions, as Vitamin D helps maintain tight junctions within the intestines. With lower levels suggesting immune compromise, these junction become “leaky” and food sensitivities, inflammation and immune activation result  
  • Magnesium deficiency
    • Nutrients rarely act in isolation. If magnesium is low, vitamin D absorption is impaired. If Vitamin D levels are low, calcium is not well absorbed either.


Where can you get it?
  • Sun – our best source
  • Fatty fish, like canned salmon with bones
  • Egg yolk
  • Mushrooms
  • Beef liver
  • Fortified foods like dairy, and non-dairy alternatives like almond milk
  • *Supplements
 
 
Next Steps:
  1. Test your vitamin D (25-OH) to get a baseline
    • Naturopathic Doctors and family doctors can test, however, OHIP doesn’t cover testing, unless you have osteoporosis. It costs about $36 in Ontario to test blood 25-OH Vitamin D
    • Your levels should ideally be around 100-200 nmol/L. Even lower levels within the normal reference range can put you at increased risk for other health conditions
  2. ​​Get daily sun, outside in nature.
    1. If you can’t get outside, at least sit near a window
    2. Daily sun time for 10-15 minutes with maximal skin exposure, or roughly half the time it would take you to burn
  3. Take a vacation somewhere sunny in the winter
    1. ​Travelling somewhere hot and sunny in the winter months can be helpful, as Vitamin D has a half-life of 2-4 weeks (ie. Your trip to sunny Cancun will help elevate your Vitamin D levels for 4-8 weeks afterwards) 
  4. Track exposure via DMinder, a great free app
    1. Can track blood levels of Vitamin D, skin tone, sun exposure and supplement intake so that you know how much vitamin D you are absorbing each "sun session"
    2. I love this option because you also get burn warnings and sunscreen reminders and notifications for your best sun opportunities where you live
  5. Be sun smart
    • Know your tolerance.
    • Use shade and wear long layers AFTER you've been out in the sun ie. before you start to burn.
  6. ​​Sunscreen should be your LAST line of defense, not your only one!
    1. Use a good quality natural sunscreen that you like using natural blocking ingredients like zinc or titanium oxide.
      1. I like Goddess Garden for beach time, and Cocoon Apothecary Reflector for my face
    2. Avoid sweat-proof, dry touch sunscreens that disrupt hormones, containing ingredients like oxybenzene, retinyl palmitate
      1. High SPF sunscreens do not offer substantially increased protection
    3. Reapply every 1-2 hours and after sweating and swimming
    4. Do your reseach. Check out the Skin Deep Cosmetic Database – a research-driven review of personal care products – publishes an annual sunscreen guide. Check it out to see how yours stack up.
  7. If you choose to supplement KNOW your baseline levels
    1. Vitamin D over 1000 IU per day is a prescription in Ontario and self-prescribing is NOT recommended
    2. Work with a licensed health care provider to help determine your ideal levels based on your blood levels and your lifestyle.
 
Vitamin D keeps your brain sharp, skin glowing, immune system humming along and is an essential part of your life. Practice safe sun, but don't fear it!

Keep on the sunny side,


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Resources:
  1. The Vitamin D Council
  2. Skin Deep Cosmetic Database Sun Guides
  3. DMinder for Android and Apple
On Vitamin D supplementation in food: http://ajcn.nutrition.org/content/80/6/1710S.full
2 Comments

Dr. Keila's No-Bake Vegan Coconut Energy Bites

2/20/2017

3 Comments

 
PictureA delicious, healthy, simple vegan, dairy-free gluten-free make-ahead no-fuss snack.
No-bake energy bites are the perfect healthy snack: easy to make, customize-able based on your pantry ingredients, and they store incredibly well in the freezer. Use this recipe as a guide but feel free to make substitutions based on your tastes. You can easily double – or quadruple this recipe, and kids can help. Perfect for last minute potlucks, people with food sensitivities and to throw together when you’re short on time and energy.

Prep Time: 10 minutes                                           
Chill Time: 30 minutes
Cook Time: nada                         
 
Yield: 20-25 balls
             
Ingredients:
  • 1 cup (dry) oatmeal
  • 2/3  cup toasted or regular coconut flakes (unsweetened)
  • ½ cup nut butter (peanut butter, Nut & Seed butter etc.)
  • ½ cup ground flax seeds
  • ½ cup dried cranberries
  • 1/3 cup honey
  • 1 Tbsp. chia seeds
  • 1 tsp. vanilla extract

Directions:
  1. Mix all ingredients together in a large bowl until thoroughly mixed. If the mixture seems a little dry, add more nut butter or honey. If too gloopy, add more seeds or dry ingredients.
  2. Cover and place bowl in refrigerator for at least 30 minutes (this makes rolling easier!).
  3. Roll into small balls, any size, and store in air tight container in the refrigerator (up to 1 week) or in the freezer (they won’t last that long before you eat them all).

Other ideas:
  • Substitute chocolate chips, pumpkin seeds, sunflower seeds or slivered almonds
  • Use almond extract OR peppermint extract in place of vanilla and add cocoa for a chocolate bite
  • Protein powder can easily be added into the mixture for a post-workout snack
  • Change up your nut or seed butter
  • Change up your sweetener – maple syrup works nicely
  • Omit oats and use ground flax/chia/almonds if grain-free or following a Paleo diet

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10 Obvious Signs Your Body Needs a Reset Detox

10/15/2016

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Your body is ALWAYS trying to communicate with you. The problem is that most of us get so busy that we forget how to listen… so our body needs to scream to get us to pay attention.
 
I hear it all the time. “But Dr. Keila, I’m pretty healthy..”! Meanwhile, you may be taking a few prescription medications to control your blood pressure, thyroid and that random rash that comes and goes. TUMS are in your medicine cabinet and you carry Tylenol in your purse all the time. But that’s all normal, right?
 
Nope. Not at all.
 
There is a BIG difference between common and normal. Common is taking a few prescription medications, having digestive issues and bad knees. Normal is having a good night’s rest, waking with energy and not requiring caffeine. Normal is being able to eat food without feeling awful afterwards, and almost never getting heartburn or headaches.
 
Big difference.
 
Sometimes our body needs a reset. To clear the clutter and figure out what actually is going on.

Here are 10 major signs your body is not functioning “normally” (even though they may be common!).

  1. Your day starts AFTER coffee, and you need it to go to the bathroom
  2. You can’t get through the day without one or two “treats” – be it crunchy, salty and from a bag or sweet and chocolatey.
  3. Your clothes aren’t fitting right OR you have a fat and a skinny wardrobe
  4. You have a noticeable “food baby” bloat after eating
  5. Your skin is acting up and you have acne… and have long passed your teenage years
  6. Weird rashes start taking up residence on your face or body
  7. 3 pm comes and your energy crashes
  8. Migraines or tension headaches are occurring more than once a month
  9. You turn into a dragon-lady just before your period OR you have awful cramps
  10. Insomnia is kicking your butt: you wake at 1-3 am most nights and are exhausted in the morning
 
A good detox should help you address all of these things. It is not meant to “fix” things, but to help your body reset and tune out some of the noise so that you can actually figure out what the heck is going on.
 
Do any of these sound like you? Comment below!
 
If you are tired of these common, but definitely NOT normal signs, here’s three free you can do:
  1. Get your copy of my Starter Detox fridge guide [click here] 
  2. Check out our webinar on how to detox to look & feel great in 7 days
  3. Book a Health Discovery Session with me to discuss your options

If you found this article interesting please share.

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In health,
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The real reason your Irritable Bowel Syndrome isn't getting better...

7/20/2016

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What if Irritable Bowel Syndrome (IBS) wasn't "just in your head?". This may seem revolutionary for many physicians... and people that don't have IBS. 

Anyone living with IBS knows it's true. Nobody wants to be bathroom bound when they try to leave the house, or have to scan a restaurant menu frantically looking for the one item that won't cause them pain or embarrassing gas within an hour. 

Well, it's true. 

Small Intestinal Bowel Overgrowth (SIBO) is estimated to be the cause of anywhere from 40-85% or more cases of IBS. Clinically, I would say that this number is even higher.

Your Gut is a Garden

There are several types of bacteria within the digestive system. The particular species depend on things like your genetics, your birth type (hospital, home birth, vaginal, C-section), breast versus formula feeding, your diet, medications and stress. They can change over time and the unique combination can markedly affect how you feel. It can be helpful to classify human bacteria into three categories:

  1. Healthy bacteria  - these are the beneficial species, like Lactobacillus, and Bifidobacterium that help to defend against pathogenic bacteria, producing bile flow, keeping unhealthy bacteria from taking hold, releasing vitamins from our food and metabolizing toxins.
  2. Neutral bacteria (Commensal Flora) - these types of bacteria have evolved along with human species and are generally not harmful. However, given the right conditions they can crowd out beneficial bacteria and create problems.
  3. Unhealthy bacteria (Pathogenic) - these are the typical bacteria we think of: E. coli, C. difficile, Shigella flexneri, Salmonella enterica, Vibrio cholera and they can make us sick, cause food poisoning and long term health issues.

Much like a garden, there are a combination of plants that you want like tomatoes, sunflowers, parsley (healthy bacteria), species that show up that can take over if not contained like mint, orange lilies (commensals) and then there are invasive weeds like bindweed, thistles (pathogenic bacteria). Every garden will have a combination of all of these. As in the human digestive system, we want the balance to be tipped in favour of the helpful species, so that the neutral species can exist in manageable amounts, and hopefully ultimately crowd out the weeds. A diligent gardener can also go a long way.

Normally, the majority of bacteria within the digestive system reside within the large intestine where they work on the food you're digesting to produce Vitamins B1, B2, B6, B12 and K2 as well as other substances. Since we have 10 times as many bacterial cells in our body as we have human cells, even a small alteration in our bacterial garden can change our landscapes dramatically.


Our In House Gardener: The Migrating Motor Complex (MMC)

The MMC coordinates electrical wave patterns every 90-120 between meals that sweeps through the stomach and small intestine to helps propel food and bacteria from the ileum (the end segment of the small intestine) to the large intestine. In order to function properly, our body needs to have a break between meals.

In SIBO, these bacteria can migrate backwards, up into the small intestine which normally has far fewer bacteria. This migration can occur with intestinal permeability, certain medications, inflammatory bowel disease (Ulcerative Colitis, Crohn's Disease), Celiac disease, and low stomach acid.

Because competition is less fierce in the small intestine than in the large intestine [Read my previous blog here to review], these bacteria can settle in, replicate and grow without being crowded. This is like freshly tilling your garden and then going on vacation for two weeks only to find that your neighbour's weeds crept under the fence and have taken over. Now you have thistles that are six feet tall.

The problem is that now you have bacteria existing in high amounts where they would not normally be and they are now crowding out healthy bacteria, interfering with your crop and attracting pests.  The overgrowth can be a combination of healthy, commensal or pathogenic bacteria.... it doesn't really matter because you've got a forest on your hands. 

This overgrowth is what contributes to much of the discomfort of Irritable Bowel Syndrome.
Have you ever noticed that flowers are easily pulled but weeds have deep roots? Same story here. The bacteria that takes hold likes to stick around and make a mess. It can throw off the MMC, and instead of helping to digest your food it ferments it.

Fermentation is the process of converting sugars in foods to gases or alcohol, as in beer, wine and sourdough bread. Our bodies are not designed to ferment, and when we do, we bloat. We get gas pains and "I swear I'm not 3 months pregnant!" food babies after eating. Because the food is not breaking down properly, we also get intestinal permeability.

We are more likely to have other problems too:
  • nausea
  • flatulence
  • diarrhea
  • constipation
  • food sensitivities
  • Leaky Gut
  • Fibromyalgia
  • Chronic Fatigue Syndrome
  • Acid reflux
  • Gastroesophageal Reflux Disease (GERD)
  • eczema
  • rosacea

Sound familiar?

In our next blog post, we are going to be covering the key signs to watch out for to tell if you have SIBO and what you can do about it.

If you found this post helpful, please share with your friends and family!

In happy digestive health,

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Fix my bloat!
Dr. Keila

References
​
  1. Sachdeva S1, Rawat AK, Reddy RS, Puri AS. Small intestinal bacterial overgrowth (SIBO) in irritable bowel syndrome: frequency and predictors. J Gastroenterol Hepatol. 2011 Apr;26 Suppl 3:135-8. doi: 10.1111/j.1440-1746.2011.06654.x. http://www.ncbi.nlm.nih.gov/pubmed/21443727
  2. Mann NS1, Limoges-Gonzales M. The prevalence of small intestinal bacterial vergrowth in irritable bowel syndrome. Hepatogastroenterology. 2009 May-Jun;56(91-92):718-21. http://www.ncbi.nlm.nih.gov/pubmed/19621689 www.ncbi.nlm.nih.gov/pubmed/19621689
  3. Littman DR, Pamer EG. Role of the commensal microbiota in normal and pathogenic host immune responses. Cell host & microbe. 2011;10(4):311-323. doi:10.1016/j.chom.2011.10.004. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3202012/
  4. Zhang Y-J, Li S, Gan R-Y, Zhou T, Xu D-P, Li H-B. Impacts of Gut Bacteria on Human Health and Diseases. Sugumaran M, ed. International Journal of Molecular Sciences. 2015;16(4):7493-7519. doi:10.3390/ijms16047493. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/
  5. Deloose E1, Janssen P, Depoortere I, Tack J. The migrating motor complex: control mechanisms and its role in health and disease. Nat Rev Gastroenterol Hepatol. 2012 Mar 27;9(5):271-85. doi: 10.1038/nrgastro.2012.57.http://www.ncbi.nlm.nih.gov/pubmed/22450306
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If You Have Ever Experienced These 5 Things, Your IBS Might Be Caused By SIBO.

7/19/2016

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I had a potential new client in my office today who had been diagnosed by her family doctor with Irritable Bowel Syndrome several years ago. When she asked what she should do next, he told her to "go read about it".

Wait, what?! 

There is so much misinformation online: treatments based on outdated science, "it-worked-for-my-sister's-neighbour" stories and down right bad advice. 

Unfortunately, she did not have a medical degree or background in research to be able to decipher the good from the bad. She knew that the info she was seeing on Yahoo forums was probably questionable, she didn't know where to go to find good information. So she was referred by her pelvic floor physiotherapist to me. "Reading about it" had done nothing for her and she was sick and tired of daily diarrhea.

She is not alone. 

One of the most common causes of IBS is a little known condition called Small Intestinal Bacterial Overgrowth (SIBO) - [read my previous blog post here].

While you should absolutely work with a knowledgeable health professional, there are several tell tale signs that your IBS is actually due to SIBO (and not a deficiency in "reading about it").

5 Key Signs You Might Have SIBO:
  1. Raw fruit and veggies make you feel like crap.
  2. You feel worse on a probiotic.
  3. You haven't felt right since that one bad stomach bug/food poisoning/trip to Mexico
  4. You've had a concussion, and haven't felt right since then either.
  5. You have had multiple rounds of antibiotics or have taken antacids in the past.

If any of these sound familiar, let's set up a time to chat. Book your complimentary Health Discovery Session to discuss your options.

Getting the right testing is the first step to getting better. 

The good news is that there are some very good tests you can do to see if SIBO is causing your IBS. Based on your results, we can create a customized plan to get rid of the discomfort, gas, bloating and bathroom embarrassment. Once and for all.

In my next blog, we will talk about some of the testing you should have to finally get rid of your Irritable Bowel Syndrome.

In health,

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You Probably Don't Have Too Much Acid: 5 Common Causes of Heartburn and GERD

6/29/2016

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There's a burning fiery pit in your chest. It's not a heart attack. You've checked with your doctor before.
​
It's feels heavy, uncomfortable and burns. At your last visit you were told that you probable have GERD. And you think, "what a goofy name for something that feels like hell!"

Heartburn, or Gastroesophageal Reflux Disease (GERD) accounts for one out of three primary care visits, and has been increasing quite dramatically over the last two decades (1). It's now estimated that 18-27% of adults in North America experience heartburn at least once weekly (2), and many experience it daily. Which absolutely sucks.

This sharp increase can be attributed to rising rates of obesity, and is more common amoungst smokers and with age.

Common symptoms of GERD include:
  • sensation of hoarseness or lump in your throat
  • dry cough or throat clearing, last longer than 8 weeks
  • burning in esophagus, throat or chest
  • symptoms worse at night
  • trouble or pain with swallowing
  • bitter or sour taste in mouth
  • nausea and regurgitation
(*most common symptoms, although not all need to be present)

A diagnosis of GERD is often made at the physicians office, and then commonly, anatacids (Gavison, Rolaids, Tums), H-2 receptor blockers (Pepcid AC, Zantac) or Proton pump inhibitors (PPIs, like Prevacid, Losec etc.) are recommended to "stop the burning". If it helps, it is assumed that GERD was your problem. 

But we seem to have gotten a little caught up with this idea that burning = too much acid. If you've read my blog "Why Does My Stomach Hurt?" you'll see that it is a little more complicated than that.

Heartburn typically stems from one of four causes:
  1. abnormal esophageal movements - the esophagus acts like a tube to carry food down to your stomach, via gentle muscular squeezes called peristalsis. Sometimes, these movements can become uncoordinated, resulting in spasms. If there has been long term damage (like strictures), it can really throw off this pattern.
  2. weak lower esophageal tone - the Lower Esophageal Sphincter ("LES", also known as the Cardiac Sphincter) acts as a one way valve from the esophagus down to the resevoir, the stomach. Normally, the LES will stay shut, unless there is pressure from above (hello incoming dinner!) for it to relax and open. Once food passes, it should close up tightly again. However, if the sphincter is weakened from too much pressure within the stomach (overeating, too much carbonation, laying down after meals, extra weight, pregnancy etc.) it may open, causing heartburn. Certain foods, like peppermint, spicy foods, coffee, alcohol can tend to aggravate and weaken the LES as well, but are not the cause.
  3. hiatal hernia - a structural condition where the upper part of the stomach and LES actually sit above the diaphragm, which can constrict the passage of food, weaken LES tone and create a pocket of trapped acid
  4. delayed gastric emptying - more common in women and in people with either Type 1 or Type 2 Diabetes, longer retention of food in the stomach (gastroparesis) can increase pressure within the stomach and thus weaken the LES. This occurs in about 40% of GERD cases (3). 
  5. inflammation - a recent study (4) demonstrated that GERD may actually be caused by a cellular inflammation process, rather than by stomach acid burning the esophagus. It was concluded that if stomach acid were truly the cause of erosive damage to the esophagus, the effected area would be the superficial layers of the esophagus (in contact with food and acid) and appear like chemical burns. Instead, it was found that the damage began at the deeper levels and had the appearance of inflammation elsewhere in the body. 
  6. low stomach acid - acid within the stomach is required to properly break down food and protect our body against illness. Stomach acid production tends to decline with age. However, having adequate stomach acid actually stimulates the LES to stay closed. In absence of enough acid, the LES can tend to relax.. and thus we get splash up.

Very rarely have I ever seen increased stomach acid cause heartburn. Rather, it is most likely a combination of low stomach acid, over-eating and a weak lower esophageal sphincter.

Zollinger-Eillison Syndrome is the only known cause of increased stomach acid, and is a very rare condition where one or more tumours in the small intestine or pancreas (gastrinomas) secrete a large amount of the hormone gastrin which then causes the stomach to produce too much acid (5).

In summary, your stomach is probably not too acidic. But something else is going on, making your uncomfortable. Don't you want to find out.. and fix it?

If you or someone you love is experiencing heartburn and want to treat the cause, please book a Free 15 Minute Health Discovery Session with me.

In our next few blogs, I will outline how to know if GERD is part of a larger puzzle and how you can start improving it naturally.

Until then, happy digesting!

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Let's fix my heartburn!
References:
  1. http://www.medscape.org/viewarticle/560076
  2. http://www.ncbi.nlm.nih.gov/pubmed/23853213
  3. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2886367/
  4. http://jama.jamanetwork.com/article.aspx?articleid=2521970 
  5. http://www.mayoclinic.org/diseases-conditions/zollinger-ellison-syndrome/basics/definition/con-20024097
2 Comments

When No. 2 is a No Show.

6/22/2016

1 Comment

 
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Stopped up. Bunged up. Full of it. Constipated. No fun.

Constipation is something I frequently see in practice, and something I notice that tends to effect women, the elderly and people taking more medication more commonly. Increasingly, I am seeing more issues with young women in their teens and twenties.

Typical recommendations are to avoid constipation is to increase water and fibre, and to consume more leafy greens (again, more fibre). But what if these things aren't helping... or are making the sh*tty situation worse?

Before we get into the why and more importantly, what you can do about it, let's back it up (get it?). You will definitely want to check out my digestion post for more in depth specifics on how the digestive system works.

Constipation is defined as infrequent bowel movements that are often difficult to pass and that is lasting a few weeks or more. Many physicians consider constipation to be 3 or less bowel movements per week. On the other hand, Traditional Chinese Medicine and Ayurvedic medicine consider normal frequency to be 1-3 bowel movements per day with any more or less to be abnormal. 

Normal bowel movements should be easy to pass, solid, medium brown in color, with no undigested bits of food, no blood, no mucous, no straining and with only minimal wiping required. Checking your stool every day is a great way to keep tabs on how things are moving.

Constipation can usually be resolved by:
  • Increasing water intake, especially warm water. I like starting the day with a large glass of warm lemon water to help support healthy digestion. Since the majority of your stool is actually made of water, dehydration can definitely make for slow going.
  • Easing up on the caffeine. Coffee acts like a laxative and may create dependence. It is best minimize so your bowels can work on their own.
  • Regular walks and exercise. The movement of our psoas, quadratus lumborum, and abdominal muscles can increase circulation and stimulate your colon.
  • Increase dark leafy greens and other vegetables in the diet. These turn into soluble fibre and will help lubricate the colon to move.
  • Add or back off on insoluble fibre like psyllium, bran and others. These fibres are important to bulk up the stool, but in too high amounts without an increase in water they can sit like a brick. Experiment to see what amount feels good for you and drink lots of fluids.
  • Stress Management. When we are constantly running around, eating on the run with a million things on the brain it can be hard for our body to let go. Practice meditation, allow yourself time to sit on the toilet each day, ideally in the morning, for several minutes without interruption. Yoga, counseling, music and building in down time into your day can also help relax the body.
  • Acupuncture and Massage. Both can work wonders to gently move things along without creating a dependence.
  • Sparingly using laxatives. Frequent laxative can create dependence. While they are sometimes necessary, it is better support the body naturally to get moving and save these only for especially stuck times. 
  • Fixing your posture. Sit with a stool in front of the toilet so that your legs are elevated into a squatting position. This will help align the colon in a more natural shape for efficient elimination.
  • Ruling out other causes. While constipation happens to all of us from time to time, it can also signal other medical issues. 

Constipation can also signify:
  1. lack of exercise ("Vitamin Move")
  2. dehydration
  3. hypothyroidism and autoimmune thyroiditis (Hashimoto's Disease)
  4. Food sensitivity
  5. Irritable Bowel Syndrome
  6. Hormonal imbalances
  7. Small Intestinal Bowel Overgrowth
  8. Hemorrhoids, fistulas
  9. Poor pelvic floor muscle tone (or too much muscle tone)
  10. Food hygiene habits

If you are experiencing frequent or long term constipation, be sure to check with your doctor or Naturopathic Doctor or pelvic floor physiotherapist to rule out the conditions listed above.

You can also book a Free 15 Minute Health Discovery Session with me to learn about your options.

In health & smooth moves,
​

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