Dr. Keila Roesner ND
  • Home
    • Services >
      • Conditions Treated
  • Work with Me
    • About Me
    • Case Studies
    • Contact
  • Articles
  • Media & Events
  • Patient Portal

10 Obvious Signs Your Body Needs a Reset Detox

10/15/2016

0 Comments

 
Picture
 
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.

Your Fridge Guide
Webinar
Book Now
In health,
Picture
0 Comments

The 6 Tests You Need if You Have Irritable Bowel Syndrome.

8/31/2016

0 Comments

 
Irritable Bowel Syndrome was traditionally a "diagnosis of exclusion" and often considered if a colonoscopy (checks the colon) and endoscopy (checks the esophagus and stomach) look normal. Basically this means that your physician has hopefully ruled out the scary things like Crohn's disease, ulcerative colitis, and colon cancer and while your digestive system is a mess, you are "normal and healthy".

Time to call B.S.

Irritable Bowel Syndrome: constipation, diarrhea, urgent runs to the bathroom, 3 months pregnant food baby bloating, gas and pain are anything BUT normal. In our previous posts we have discussed some of the most common causes of IBS and some basics to help get you feeling better. 

Personally, I believe that the more information we have, the better you will do. With that information you can create a logical plan to feel better. When you feel better you can work more effectively, spend better quality time with your family and spend less time feeling awful.

While every person is different, here are the 6 most common tests I recommend anyone with Irritable Bowel Syndrome consider:

The Basics:
  1. ​CBC with differential - to check for infections, low iron or vitamin B12, and overall immune system function.
  2. Ferritin & ESR - to check for low iron and inflammation​ which commonly cause fatigue or may indicate infections that should be investigated
  3. Thyroid Panel: TSH, free T3, free T4, anti-TPO and reverse T3 - this group of tests gives us a good idea how your thyroid gland is functioning. If the thyroid is not working optimally any of the symptoms commonly experienced in Irritable Bowel Syndrome can result. Frequently people with thyroid issues will have digestive issues. Ignoring half of the equation will not make you feel better!

Specialized Tests:
  1. SIBO Hydrogen Breath Test - this test assesses hydrogen and methane gases produced by bacteria within the digestive tract. If the test shows elevated gases, you most likely have Small Intestinal Bowel Overgrowth - one of the most common causes of Irritable Bowel Syndrome. 
  2. Comprehensive Digestive Stool Analysis (with optional Parasitology) - *this is one of the most valuable tests you can do to really understand what is going on with your digestive system. This non-invasive test analyzes the bacteria, parasites, how you are breaking down your food and how efficiently your body is working. This test is my number one recommendation if other treatments have not worked.

When you are armed with the right information you can stop wasting time running between doctor's visits, trying expensive supplements that don't work and medications that create other nasty side effects. With the right information you can start feeling better.

If you are ready to start feeling better, please contact me to book your complimentary Health Discovery Session.

In health,

Picture
Learn More
0 Comments

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

7/20/2016

0 Comments

 
Picture
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,

Picture
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
Picture
0 Comments

If You Have Ever Experienced These 5 Things, Your IBS Might Be Caused By SIBO.

7/19/2016

1 Comment

 
Picture
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,

Picture
Learn More
1 Comment

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

6/29/2016

2 Comments

 
Picture
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!

Picture
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

 
Picture
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,
​

Picture
Book Now
1 Comment

The Best Thing I Ever Did for My Health.

10/7/2014

9 Comments

 
PictureMy cat, hiding from me.
I got home at 6:30pm, after a long day of work. Angry. 
Hungry angry. 
Hangry. 

Even my cat was avoiding me. 

I went straight to the peanut butter jar, dug out the chocolate chips and went to town with my favorite sugar + fat snack. There was no way I could wait to make dinner. I needed a fix.

It's hard to be graceful eating peanut butter out of the jar. 

I'm human, I fully admit it. My eating habits had a long way to go when I first started University, starry-eyed and bound for medical school. Over the first two years, I gained 15 lbs, started losing handfuls of hair, got easily overwhelmed and developed terrible sleeping habits. It was a rough go.

By the time I started my Naturopathic medical training at the Canadian College of Naturopathic Medicine I had started making some very significant changes to diet. The biggest changes were cutting out processed crap (like the yellow powdered chicken broth that was previously a staple in my cooking), limiting wheat and increasing fat in my diet.

Two years ago, however, I really hit the nail on the head. A colleague of mine, Dr. Erica Robinson, had been a big proponent of the Paleolithic Diet for quite sometime and it got me thinking. 

The Paleo Diet

The Paleolithic Diet is based whole foods - lot of vegetables, a modest amount of fruit, lots of healthy fats and high quality protein - and is meant to simulate the way our ancient human ancestors during the Paleolithic era might have ate. At the same time, this style of eating limits ALL grains, beans and legumes, dairy, sugars, processed foods and alcohol. 

I know, it does sound drastic at first. Why would you do this to yourself??? 

We, as a species, have evolved over several hundred thousand years eating a certain way - foraging lots of greens, fruits, edible tubers, nuts and seeds, and when we could find it, meat including the higher fat organ meats. We moved a lot more, slept when the sun went down and had a heck of a lot more downtime to rest and play than we do today. It wasn't until the Neolithic era when agriculture really caught on that we started to settle down and dramatically increased the amount of grains and legumes in our diet. We stayed in one place, had a steady diet of grains, legumes and beans in addition to what those ancient ancestors ate. We had food security. 

Yes, that did happen thousands of years ago, however even that amount of time is only a small blip compared to the many years of eating in the hunter-gatherer style. 

The argument is that we are genetically evolved to be eating in this ancient, Paleolithic style, and our genetics are still playing a losing game of catch-up to our agriculture loving ancestor's grain and bean-based diet. 

Our DNA has no hope in hell to catch up with our modern diet full of genetically engineered wheat, corn, soy, processed fats, sodium, alcohol, antibiotic-laden dairy and other "food products". 

The Standard American Diet (SAD, for short) is forcing us to fight a bloody, uphill battle against our genetics... and it is one that we can't win. Numerous scientific studies have detailed that the SAD diet full of convenience but absolutely lacking nourishment are direct contributors to heart disease, diabetes, strokes, obesity and cancers amoung MANY other concerns. Yep, these are our biggest killers and we keep getting sicker, fatter, tired, depressed and miserable.

So what did this peanut butter-loving Naturopath (to be) do? 

I read a LOT of books, including these:
The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy by Mark Sisson
Paleoista: Gain Energy, Get Lean, and Feel Fabulous With the Diet You Were Born to Eat by Nell Stephenson
The Paleo Solution: The Original Human Diet by Robb Wolf
Practical Paleo by Diane Sanfilippo
Make It Paleo: Over 200 Grain Free Recipes for Any Occasion - Bill Staley and Hayley Mason
Well Fed: Paleo Recipes for People Who Love to Eat by Melissa Joulwan

Dr. Loren Cordain's work

and these blogs:
Mark's Daily Apple
NomNomPaleo
Paleo OMG
The Clothes Make the Girl

I got rid of the grains, the sugar, beans, cut out dairy and threw out anything my great-great-great (x50) grandmother would not recognize as food.

I increased the amount of produce I ate, set a limit of max 2 servings of fruit, dramatically increased the healthy fats, had high quality protein with each meal and got to work cooking. I seriously upped the quality of nutrition in my already "healthy" diet. I began to walk everywhere, made yoga a part of my day and allowed myself time to relax.

I lost the 15 pounds of stress fat I put on through university and med school. I completely cured my insomnia. My acne cleared. My periods got more regular. I stopped losing handfuls of hair. I got used to saying "No thank you" to well-meaning friends and relatives offering me foods that made me feel ill. I felt truly empowered, knowing that I choose to take my health in my hands every day, that there are answers and that feeling ill did not have to be a given. 

And I was a heck of a lot more pleasant to be around.

Are you interested? 

Book your free health consultation with me
to start living the healthy life you know you deserve.

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” - Anne Wigmore
Anne, you are right. I choose medicine. Awesome, tasty medicine. Check out how we do it! - Dr. Keila (no makeup Sunday) Xo
9 Comments

Food Allergies vs Food Sensitivities vs Food Intolerance... what's the difference?

7/16/2014

2 Comments

 
Picture
When most of us picture a food reaction, we think of the classic peanut allergy: one whiff of the stuff with the Teddy bear (or Squirrel, depending on your family's preference) and that one kid in class would break out in hives, have difficulty breathing and someone would dig out the epi-pen. 

That's why I often have to explain to my patients that not all food reactions are like that. Here's why.


Food can be the perfect medicine... or the best poison.

Our body does the best it can and can only run off the fuel we give it. While most of us try to eat healthily the majority of the time, sometimes the "good" foods we are regularly recommended can make us feel ill. If we are taking in foods that don't agree with us, regardless of which Food Guide or expert recommends them, our body will mount a reaction in order to tell us that we shouldn't eat it. If we continue to consume these foods, the body turns up the dial until we have to listen.

Your Cheat Sheet to Food Reactions:

Food Allergy (IgE)

  • an IgE-type reaction - immediate hypersensitivity
  • Reactions generally occur within minutes of eating reactive food and can be life-threatening
  • Body has initial exposure to the allergen, fights it off, and keeps those weapons ready on hand for the next encounter 
  • eg. Peanut or shell-fish allergy

Food Sensitivity (IgG)

  • an IgG-type reaction - delayed hypersensitivity
  • Reactions can take hours or days (or even longer) to develop
  • Body attacks the allergen, forming an immune complex that when present in large enough numbers, become difficult for the body to remove, If enough complexes accumulate, they can deposit in various parts of the body and release inflammatory chemicals that contribute to a variety of symptoms and conditions
  • eg. gluten, dairy sensitvity causing eczema

Food Intolerance

  • thought to be non-immune mediated (unlike food allergies or sensitivities) and the body reacts to a different part of the food molecule
  • can cause immediate or delayed reaction, depending on the food and the person
  • eg. lactose intolerance, MSG reactions

Timing is everything

One reason it can be so difficult to identify a food reaction is that we may react hours, days or even weeks after ingesting the food in question. If you tend to eat a highly varied diet or eat the same foods over and over, pin-pointing that one meal can be a challenge, particularly if you started to feel crummy a few days later.

Trust your gut..but look for other clues.

The gut is the gateway to the rest of the body. If a food reacts in our gut, it impacts not only our digestive function, but the rest of our body as well. In particular, the immune system, neurological and reproductive systems get involved.

Symptoms of a food sensitivity can include:
  • Digestive disturbances: gas, bloating, diarrhea, constipation, blood in the stool, heartburn/reflux, difficulty swallowing, ulcers, Irritable Bowel Syndrome
  • Headaches: migraine, cluster and/or tension
  • Neurological: numbness, tingling sensations
  • Mood: anxiety, depression, mood swings, autism, ADHD
  • Fatigue, low energy, no motivation, insomnia
  • Skin issues: acne, eczema, psoriasis, swelling
  • Joint pain
  • Muscle aches
  • Weight gain
  • Hair loss
  • Hormonal: fertility issues, PMS, menstrual cramps, low sex drive

Your symptoms may evolve over time as well. 

For example, I notice with myself that when I eat gluten I start to feel very sleepy and have an immediate-onset brain fog. If I continue to ignore my body and eat more - I am the first to admit I am very human and not immune to a fresh slice of bread from time to time - I get some pretty intense stomach cramps and constipation. Since I so seldom eat it, I notice this right away. When I was in university on a tight student's budget, I tended to a lot of pasta (it was cheap, quick and filling) I suffered from debilitating sleep attacks plus all those digestive symptoms, weight gain around the middle and acne. Eventually I realized from trial and error that it was worth spending a few extra bucks, saving the gluten/starch binges for a very occasional treat in order to be more productive, focused, energetic and healthy.

As you can see, it certainly goes beyond the digestive system!

So how do I know if there's a problem... and what can I do about it?

If you're asking yourself this, you've come to the right place! 

Working with your family doctor or allergist, standard allergy testing is often recommended to test for IgE-type reactions. Treatment then involves taking an antihistamine (Reactine, Benedryl etc.), epinephrine (eg. carrying an Epi-pen) and/or complete avoidance.

However, by now you will realize that IgE reactions are just a small part of the picture. 

Here is how I treat food reactions:

  1. Review. The first step is examining your eating habits. I have all of my patients complete a diet and lifestyle diary for several days to get a baseline for their diet and habits relating to how they feel. In our visit, we discuss these and make recommendations based on what I see (inevitably, it is someone's birthday during that time and I hear "I don't usually eat like this!!!"). 
  2. Identify. If it is appropriate, I may recommend cutting out some foods entirely for a few weeks to see if their symptoms improve.
  3. Test. Alternately, we can run a Food Sensitivity Panel testing for food allergies (IgE) and/or food sensitivities (IgG). This is a great way of determining which foods you are reacting to right now and how much of a reaction your body is mounting. 
  4. Heal the Gut. Once the offending foods are identified, we begin a process of eliminating them in order to allow the gut to heal and give your body a break. There are several supplements that I regularly use that help your body to heal as well.
  5. Reintroduction. This is the exciting part, where we reintroduce the foods one by one in order to see how your body uniquely responds. Sometimes there is a very clear reaction (migraine headaches, worsening of skin or mood symptoms for example). Other times, it can be difficult to tell (hair loss in particular is tricky because it can takes months to see a difference).
  6. Reinforcement. With a tailored supplement protocol, good stress management and a diet specific for you, you may not react to the same foods in time.

If you or someone you know is suspects that a food reaction might be contributing to feeling unwell, I would like to offer you a complimentary 15 minute consultation with me to discuss your concerns. 
2 Comments

5 Things You Didn't Know About Irritable Bowel Syndrome

5/20/2014

0 Comments

 
Picturehttp://cdn.vogue.com.au/media/articles/7/2/0/7267-1_n.jpg?150136
Irritable Bowel Syndrome (IBS) affects people of all ages, however females, and young adults are most likely to be diagnosed. Symptoms can range from cramping, bloating, diarrhea, constipation, incomplete voiding, mucous, nausea and heartburn. Canada and other more well-off countries tend to have much higher rates of IBS, representing a major quality of life burden. While many people are told that they have IBS (and that's that), they might not realize that there's more to it than a bathroom crisis.


1. IBS is not a diagnosis, it is a catch-all.

In medicine, we call this a diagnosis of exclusion. This means that before IBS is diagnosed, we need to rule out more serious pathology like Ulcerative Colitis, Crohn's Disease, Colorectal Cancer, Celiac Disease and other immune related conditions. If you are suddenly experiencing a change in bowel patterns, including mucous or blood in your stool, have unexplained weight loss, fever and family history of colon cancer, this merits a thorough medical workup.

In the absence of these things, IBS is considered a functional disorder, wherein you experience the symptoms (which can sometimes be very severe) but very little can be seen via labwork or exploratory imaging. 

2. Irritable bowel syndrome can include constipation, diarrhea or both.

The Rome-III Criteria are used to identify most cases of IBS.

This includes recurrent abdominal pain or discomfort at least 3 days per month in the last 3 months, associated with 2 or more of the following:
  •  symptoms improve with defecation
  •  onset associated with change in stool frequency
  •  onset associated with change in stool form 
Hard and lumpy stools (BS types 1-2) occur at least 25% of the time and loose (mushy) or watery stools occur less than 25% of the time (BS types 6-7) (or vise verse if diarrhea-predominant type).

3. You are what you eat - and what you eat matters!

Many people with IBS know one or two foods that set them off, and are careful to avoid it. What you may not know is that your body might actually be having a full-on immune reaction to some of the foods you eat on a regular basis - causing the digestive upset and bathroom angst. Food sensitivities are quite common amoungst people with IBS and it is worth doing a trial elimination diet where you remove the typical offending foods such as gluten, dairy, eggs, soy, citrus, and pork for a period of time and then slowly reintroduce them back into your diet. There are tests to help determine which foods your body is reacting to as well - and these can be quite effective and simple to run. Processed foods, particularly those containing a lot of trans fats, sugars, salts and additives like MSG are the culprit for many people. A diet focused on lots of cooked vegetables, good quality lean protein and some healthy fats like coconut oil, ghee and olive oil can help decrease the severity of IBS.

Likewise, a history of multiple rounds of antibiotics can predispose towards IBS as your own natural bacteria gets altered. Probiotics containing Lactobacillus can be helpful for increasing the amount and types of good bacteria in the gut and decreasing IBS symptoms. See a Naturopathic Doctor to decide which strains of probiotics are most appropriate for you.

4. Trust your gut

Our guts are extremely sensitive to changes in hormones, including stress hormones like cortisol, and adrenaline and those related to mood like serotonin and dopamine. In fact, we also have a nervous system in our gut - the Enteric Nervous System - that also responds to the same chemicals that influence our brain. This means that when we are stressed out, it can definitely affect our digestive system on a molecular level such that we may feel the urge to go to the bathroom, lose our appetite or get unexplained stomach aches.  When working with IBS, it is important to address the mind-body connection via stress management, like exercise, deep breathing, meditation as well as perhaps some botanicals and supplements to improve both your mood and belly.

If your gut has been compromised by parasites, Candida, mould, bacterial or viral infections you may be more likely to have IBS either temporarily or in the future. A good treatment plan addresses the cause of your IBS and works on healing the gut.

5. Fibre might be the the answer - or your frenemy.

People with IBS are often told by their family doctors and dieticians to increase fibre in their diet. The rationale is sound: more fibre = slower bowel transit time = less diarrhea.  Fibre can also help to bind excess hormones, lower cholesterol, stabilize blood sugar and feed the good bacteria in the gut. On the other hand, too much fibre without large amounts of water to accompany it can easily sit like a lead weight in your gut and make you feel like you've swallowed a brick. It can also impair your absorption of vitamins and minerals - not to mention prescription medications - as it literally absorbs things around it. For people tending towards constipation, fibre can cause even more difficulty with bowel movements. The type of fibre needs to be considered as well. While wheat bran is readily available, many people are also sensitive to gluten and will feel worse taking it. 

Picture
The Bristol Stool Chart is a commonly used visual to help people describe how their bowel movements look to their physicians. 

Here's the low-down:

Type 4 is considered the "perfect poo" - soft, easy to pass, very few/no wiping needed. No cracks, or lumps, even in consistency and color.

Type 1-3 equals varying degrees of constipation and dehydration.
If we are dehydrated, our body will absorb water wherever it can. Given that our stool is mostly water, you can guess where our body gets some of that liquid. Gross. The longer stool stays in your colon, the more water gets reabsorbed, the drier it gets and more difficulty to pass.

Type 5 is typical of people eating a mostly veggie based diet.


Type 5-7 points towards malabsorption, food sensitivities or infection. If your stool is loose, runny or very frequent, it is likely that it is passing too quickly through the colon. Dehydration is also a concern as we can lose massive amounts of fluid via diarrhea. Eliminating foods that cause inflammation, treating infections or parasites, adding fibre, proper hydration and some botanicals to slow absorption can be very helpful in these cases.

Picture
If this looks a little more familiar to you, great, I'm all for everyone being on the same page. We may have also found out why you have IBS since processed foods like these often worsen IBS.

If you or someone you know is experiencing Irritable Bowel Syndrome, please book a consultation with me to discuss your options. I have worked with many people experiencing a range of digestive issues using a blend of nutritional medicine, supplements, stress management techniques and acupuncture to help them experience lasting relief.



0 Comments

5 Things to Look for in a Naturopathic Doctor

4/3/2014

0 Comments

 
Are you overwhelmed trying to find a health care provider that "gets it"? Someone that is legit, not too woo-woo and who cares about you? You'll want to pay close attention if you are looking for a professional with a natural approach.
PictureFind a doctor that gets it.
1. They should be licensed.
Look for somebody with an accredited degree. For example, seeing a Doctor of Naturopathic Medicine, Doctor of Chiropractic, Doctor of Osteopathy, Registered Massage Therapist, Licensed Acupuncturist etc. means that they have completed an undergraduate degree, followed by specialized post-graduate degree and standardized licensing exams. Although there are lots of great weekend courses out there, there is no substitute for a rigorous medical education when it comes to your health.

2. A good referral network and social media following.
You want to know that you are in good hands. If friends or family members are having good results with a certain practitioner, ask who they are seeing. Most people are only too happy to recommend their go-to person. Likewise, check for social media involvement - a website that is frequently updated, blog, Facebook, Twitter, YouTube videos etc. etc. show that the practitioner is engaged with current health issues and welcomes patients who are ready to "do the work". A good practitioner also knows when it is time to refer you elsewhere.

3. Experience in treating your concerns...
Ask if the practitioner has ever worked with someone who has similar concerns. If there is a positive track-record working with people also experiencing acne, migraines, hypertension, or anxiety (for example) the Naturopathic Doctor probably has tried several different approaches, and has a few favorite strategies in mind.

4. ..and willing to look outside the box for answers.
We are all different. What worked for your neighbour's Irritable Bowel Syndrome may not work for you. You want to know that your naturopath won't throw in the towel if the tried-and-trues are not getting you the results that you want.

5. Someone with whom you feel comfortable expressing your concerns, thoughts and opinions.
This is by far the most important of all. Regardless of the piece of paper on the office wall, the number of years in practice or how busy the waiting room, you want to feel comfortable. Your naturopath, chiropractor, massage therapist, or acupuncturist should want to know how you are experiencing your symptoms. You should never feel pressured into treatments that you are uncomfortable with or come home with hundreds of dollars in supplements that you don't why you're taking. You should feel free to be honest, express your concerns and get feedback.

I have practiced Naturopathic Medicine and acupuncture in Stratford, ON since 2013, and previously at the RSNC, Sherbourne Health Centre and Anishnawbe Toronto. I am licensed with the College of Naturopaths, OAND and CAND. I love working with a wide variety of health conditions in children, teens, men and women have great results with lots of people just like you. My bottom line is that I treat people, not just their disease.

If you are looking to improve your health and want the highest quality of care book a Health Doscvery Session to see how I can help you.

Dr. Keila Roesner
Your Stratford Naturopath

Get in touch with Dr. Keila!

Submit
0 Comments

    ​Top 75 Naturopath Blogs & Websites For Naturopathic Doctors

    Get Your Copy

    Author

    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.

    Categories

    All
    Acne
    Allergies
    Anxiety
    Asthma
    Autoimmune
    Bioidentical Hormones
    Bloating
    Blood Pressure
    Canada
    Canadian College Of Naturopathic Medicine
    Cancer
    Chronic Disease
    Cold & Flu
    Constipation
    Depression
    Detox
    Diarrhea
    Digestion
    Diy
    Earthing
    Eating For Health
    Eczema
    Energy
    Environmental Medicine
    Exercise
    Family Health
    Fatigue
    Fertility
    Food Sensitivity
    GERD
    Healer
    Health Care
    Health Policy
    Healthy Aging
    Heartburn
    Hemorrhoids
    Herbal Medicine
    Holidays
    Home Remedies
    Homesteading
    Hormones
    IBS
    Inflammation
    Insomnia
    Irritable Bowel Syndrome
    Keila Roesner Nd
    Keila Roesner Nd
    Keto
    Lab Tests
    Menopause
    Mental Health
    Migraine
    Migraines
    Natural
    Nature
    Naturopath
    Naturopathy
    On
    Pain
    Pediatrics
    PMS
    Poll
    Primal/Paleo
    Recipe
    Self Care
    SIBO
    Skin
    Stratford
    Stratford Perth Centre For Business
    Stratford Wellness Centre
    Stratford Wellness Centre
    Stress
    Success
    Sun
    Supplements
    Thyroid
    Traditional Chinese Medicine
    Vitamins
    Weight Loss
    Welcome
    Wellness
    Weston A Price/ WAPF

    RSS Feed

Let us take you from hormonal to whole.
​Dr. Keila Roesner, BHSc ND
Naturopathic Doctor, Hormone Warrior and Your Wellness Cheerleader


247 Church Street, Stratford ON N5A 2R7
(519) 273-0900
[email protected]

Let's Connect

  • Home
    • Services >
      • Conditions Treated
  • Work with Me
    • About Me
    • Case Studies
    • Contact
  • Articles
  • Media & Events
  • Patient Portal