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. 

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.

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.

Ugh. 7 am. 

There's a bright red, angry monster that somehow took up residence on your chin overnight and is now staring back at you in the mirror. The beast hurts when you touch it. It is also probably giving you the stink-eye, just in time for your incredibly important interview.

I've been there too. 

As a teen I had acne so bad it covered my face, chest and back. I went through years of antibiotic creams, washes, birth control pills that I never wanted, and Proactive facial care systems that stained all of my mother's towels. I was even on Accutane for two years. A high dose pharmaceutical variation on Vitamin A, Isotretinoin or Accutane, is commonly prescribed for severe cystic acne. While it is known teratogen (meaning that it is known to cause severe birth defects), a less common side effect of the drug is anxiety, depression and even suicidality. Fun times for me, when both me and my high school boyfriend were taking long courses of Accutane.  It worked, however it was a pretty dark time and I'm lucky my family was so patient with me. It has since been taken off the market in Canada due to a possible link between use and Inflammatory Bowel Disease. Yikes!

Acne vulgaris (the medical, even uglier sounding term) can be caused by a number of concerns, including:

Hormonal imbalances - excess testosterone, or excess estrogen, PCOS, puberty, pregnancy/post-partum, menopause hormonal changes

Food sensitivities - dairy, gluten, eggs are the most common although there are many other possible culprits, sugar, preservatives

Digestive Weakness - low stomach acidity, excess protein (often from conventionally raised animals whose meat is pro-inflammatory and hormone-laden), poor gut flora, recent antibiotic use

Medications - corticosteroids, oral contraceptives, anabolic steroids

Allergies - cosmetics, chemicals, fragrances, clothing material, detergent

Stress - lack of sleep, stress hormones in overdrive, less-than-scrupulous (or overly vigorous) hygiene

But I'm not a teenager anymore!

While it can be pretty devastating dealing with acne as a teen, most of us grow out of it. However, some people have acne lasting well into their 30's and 40's. Many others are suddenly faced with some angry crops of acne as adults. Several women I see with adult acne struggle to be taken seriously in their professional lives while feeling that that they look like a kid. Acne is not uncommon in the body-building world either, as anabolic steroids, sweaty work-out cloths and high amounts of whey protein powders can contribute to facial and b-acne.

In these cases, look to food sensitivities and other environmental factors. Another form of adult acne, Rosaceae, is often related to low stomach acid or or food sensitivities.

So what can I do for my adult acne?

1. Ditch the chemical laden products - Check out EWG's Skin Deep Cosmetic Database to determine if your cosmetics and personal care products could be contributing to your symptoms. Pay particular to expensive high-end brands - many of them have some particularly nasty ingredients.

2. Switch to raw honey as a facial cleanser. Full of good bacteria, honey acts as a skin normalizer for both oily and dry skin and promotes healing.

3. a) Limit sugar, dairy and processed foods. Low glycemic diet and acne (American Journal of Clinical Nutrition, 2007), Acne: the role of medical nutrition therapy (Journal of the Academy of Nutrition and Dietetics, 2013)
    b) Clean up your diet. Focus on lots of orange and yellow fruits and vegetables like carrots, winter squash, and pumpkin as they contain beta-carotene to help improve skin health. Leafy greens such as dandelion, beet greens, spinach, kale, chard, water cress, blue-green algae (spirulina, seaweeds) tonify the liver to help balance hormones. Mung beans, adzuki beans, unpeeled cucumber slices, alfalfa and soy sprouts are all used in Traditional Chinese Medicine for the treatment of acne as well.

4. Drink lots of water and green tea. Your kidneys and liver filter toxins out of your body - staying well hydrated assists this function.

5. Adopt a regular stress management practice. Acne is associated with lower self-esteem, higher and rates of depression - Understanding the burden of adult female acne (Journal of Aesthetic and Clinical Dermatology, 2014). Yoga, deep breathing, and exercise can be helpful for confidence breathing, handling stress and improving your quality of life.

Check out Jean's story... this is a great example of how naturopathic medicine can help treat adult acne with amazing results! Naturopathic approaches to acne involve removing food sensitivities, creating a tailored supplement protocol, stress management exercises and hormonal support as needed to help resolve current acne, minimize scarring and reduce the occurrence of future outbreaks.

If you are struggling with acne - whether you are a teen or a grandmother or anywhere in between - let's set up a time to chat.

Here's to your clear skin!

Dr. Keila

It was 2 pm and I was sitting in my first year physiology class at the Canadian College of Naturopathic Medicine.

I knew that it was important to stay awake but the more I tried to focus on my professor's words, I Just. Kept. Falling. Asleep. It felt so good, telling myself that I would just rest my eyes while listening to how the kidneys are supposed to work. Unfortunately I would wake with a gasp about every two minutes. I always blew my cover.

I had told myself that I was just tired, that I didn't need to see anyone. I knew I didn't want the zombie pills that many of my family members were taking, you know, being a first year Naturopathic student and all. I needed help. That was the first time that I consulted a Naturopathic Doctor.

Insomnia is one of the most common reasons for people to seek health care. Indeed, the vast majority of the patients I see have some sleep issues and are sometimes surprised to be told that they have insomnia. People with insomnia often have difficulty either falling or staying asleep, wake up too early and may feel un-refreshed in the morning. 

Insomniacs are also more likely to develop depression, anxiety, high blood pressure, heart disease, insulin resistance, diabetes, be overweight or obese, report substance abuse, have poorer cognitive performance and memory and take sick days from work. In other words, many of us are not sleeping and it is a problem.

So what did I do? I learned the hard way. I know what it is like trying to function when you need to be at your best...and failing. I also learned that a few simple hacks can make all the difference.

The Essentials for Good Sleep and Preventing Insomnia, Naturally: 

1. Have a consistent bedtime and waking time
2. Have a small protein-rich snack before bed
3. Create a calming "wind-down" routine
4. No screens (TV, smartphone, computer) at least 1 hour before bed. If you are working in the evening, download f.lux
5. Sleep in total darkness. Have black-out curtains, wear a sleeping mask and remove any nightlights, electronic clocks or other light sources from the bedroom while you are trying to sleep

If after implementing all of these measures consistently you are still having trouble sleeping, know that there are many options to help support you. As a Naturopathic Doctor, my role is to help identify the factors that may be contributing to your poor sleep, and helping you to create a treatment plan that is tailored to suit your lifestyle. I use a combination of therapies with great success to get my patients sleeping well.

If you are interested in how I can help you, you are welcome to book a Health Discovery Session with me. I have helped many people, just like you, to get a good night's rest naturally. And me? I sleep like a baby now.

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.

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

Right now, it seems like spring is just a far off promise. The cardinal in our yard is singing his little heart out, but I'm still looking at my winter boots.

After spending so much time indoors, with recycled indoor air and way less sunlight all winter long I go searching for things to remind me that there is still hope for spring.

Can you tell that I'm getting a little squirrel-y? 

Enter Canada Blooms 2014. Canada's largest annual horticultural and floral exhibition always lifts my spirits. Being married to landscape construction-turned-horticultural wizard, we always make the show a priority. I just love the earthy smells, the colors of fresh hyacinths and tulips, the giddy energy in the air and the incredible walk-through displays. My favorite part however is picking seeds!

In general, we try to aim for plants that are not super high-maintenance, and are drought, mildew and heat resistant with good yields. Last year we had a beautiful crop of Red Russian Kale from Urban Harvest. A Canadian company known for carrying a large selection of heirloom fruit, vegetable, herb and flower varieties, all of their seeds are also 100% organic certified. As much as I like to support my local greenhouses, I love knowing that I am helping to encourage organic producers to carry older, unique varieties rather than the standard few varieties you typically see in commercial seedlings. From a political point of view, small companies and individuals growing and saving unique cultivars decrease the absolute dependence on government and large-scale seed companies for supplying most (if not all) seeds for home and commercial food production. I always liked to go against the grain.

This year, we are trying our hand at Red Hot Rocket peppers, Lipstick sweet peppers, Tiny Tim cherry tomatoes, Eva Purple Ball tomatoes, Black Beauty zucchini, spaghetti squash, Pumpkin Winter Luxury Pie, Cippolini Yellow onions, Buttercrunch lettuce and a 5 Mustard Green Mix (including 
Mizuna, Arugula, Tatsoi, Red Mustard). We will also be giving our favorite kale a large reprise - it's just so good in salads, stir fries and smoothies!

If you are interested in growing your own garden and are looking for some inspiration, check out this awesome video - Roger Doiron - A Subversive Plot: How to Grow a Revolution in Your Own Backyard. I watch it every spring to get fired up about my own small revolution.

Happy dreaming!

Tackling the common cold naturally is easy. Here's how I recover when I'm feeling under the weather.

Like the beginning of my relationship with my husband, it all started with a tickle. It quickly progressed to a fever. (Fever! In the morning, fever all throuu--gh the night!). I had it and I had it bad.

Only this time I'm talking about a cold. 

I knew after a few weeks of irregular bedtimes, post-Valentines chocolate haze and some business decisions my body was telling me that it was time to take better care of myself. All in all I was only out for three days, but during that time I slept like it was my job. I'm feeling much better because, you know what? I've got some tricks up my sleeve.

Want to know what this ND does when a cold strikes?

Yes, you do. 

Licorice root tea

• Glycyrrhiza glabra is an anti-viral that tastes sweet and is my secret weapon against throat tickles, coughs and adrenal fatigue. I take several cups throughout the day to soothe a sore throat and gently stimulate my immune system to do its thing. Try Distinctly Tea's licorice root.

Ginger decoctions

• According to both Traditional Chinese Medicine and Ayurvedic Medicine, Zingiber officinale is both warming and drying. At the beginning of a cold, I slice up fresh ginger root, add it to a pot of water and simmer on the stove for 15 minutes. A few cups of this spicy gold will have you feeling nice and warm, less congested and slightly more human.

Warming socks

• It sounds strange. It really is. But it is also magic. Take two pairs of socks - one thin cotton pair and a thick wooly pair. Just before you go to bed, run the thin pair under cold water and wring them out so they are not dripping. Making sure your feet are warm, slip the cold pair on your feet as you are in bed. Next, put the thick pair over top. Your feet will start to warm the wet pair shortly, and in doing so, should also help to ease and congestion, support a healthy fever and give you a good night's sleep. You will wake up with warm dry feet. 

Yoga

• I had a healthy fever response of 102.9F. Which meant I was achy and cranky. Unused to sitting still for so long, I felt the urge to move around. Some basic yoga stretches like downward dog, triangle pose, warrior poses and sun salutations kept me from being too much of a handful. I also feel better when I move around - this also allows increased lymphatic flow, better circulation and a lot less blah feelings to accumulate. My favorite yoga site is www.doyogawithme.com

Sleep

• Trying to push through a cold by downing lots of Daytime Tylenol Cold & Flu not only suppresses the fever that supports your immune system, it is also essentially handing your body a big cup of shut up. When we consistently ignore what our body is trying to tell us, our body will eventually respond by screaming back at us. Maybe not today, maybe not tomorrow, but someday. This is why I see a lot of IBS, migraines, anxiety and insomnia in my practice. I took this time to nurture myself, nap, listen to podcasts (these were my favorite) and generally re-coup myself.

If your family is interested in cold & flu prevention, naturally, book a FREE 15 minute appointment with me to learn how I can help you.

Be well.

The new Federal Budget was announced yesterday and amoung the new changes is HST exemption for Naturopathic Medicine.

Previously, clients needed to pay the added 13% HST fee on top of the cost of regular Naturopathic visits. This fee schedule was unlike other health care providers like chiropractors, dieticians, dental hygenists, midwives, massage therapists, optometrists, physiotherapists and most recently, acupuncturists that are a part of the Regulated Health Professions Act (RHPA). 

Naturopathic Doctors are expected to move under the umbrella of the RHPA in the spring of 2014, a move that has been a long time coming. Up until 2007, NDs were regulated under the antiquated Drugless Practitioners Act. In anticipation of proclamation, NDs have now established a formal College of Naturopaths of Ontario and are currently legislated under the Naturopathy Act.

Bottom line: we are removing the barriers towards access of primary care for people in Canada... and we now have more options.

Acupuncture. 

I've been there.

I use it every day in my practice for hormonal conditions, acute headache, stress and sleep disorders and most of all, pain management.

Being the keener that I am, I spent my weekend in Toronto at the Canadian College of Naturopathic Medicine learning about integrative approaches to pain management using acupuncture.

While acupuncture and Traditional Chinese Medicine (TCM) is a major component of the scope of practice of Naturopathic Doctors in Ontario, TCM is a field of study that could occupy a lifetime.  I use on a daily basis with my patients and am constantly learning new ways to work with people.

The take home of the course is that the Nervous System is King. When our nerves are healthy, so are the muscles and organs that they innervate. When the nerves are under- or over-stimulated, under-nourished, or damaged, the parts of the body that these nerves feed will be affected too. In other words, it is not about the sore back muscles or a herniated disc, but about the damaged spinal nerves causing those issues. Therefore, the most effective way of decreasing that pain is not just by sticking a needle where it hurts (along the lines of "medical acupuncture" that you might receive from your physiotherapist) but also by targeting the nerve that supplies that area.

A Case of the Nerves

Many disorders are related to the nervous system. For example, peripheral neuropathy is a condition that arises from apparently "normal" nerves wherein abnormal impulses are transmitted along the neuron resulting in pain, altered sensation, muscular weakness or changes in skin, hair and nail growth in that nerve's distribution. Peripheral neuropathy is associated with advanced Type 2 Diabetes, B12 deficiency anemia, kidney and thyroid disorders, alcohol abuse, autoimmune conditions and repetitive injuries. Conventional approaches include pain medication, antidepressant and anti-convulsive medications and lifestyle counseling for wound care, but sometimes fail to address why the nerve is unhealthy in the first place.


In the picture below, you can see that there are several "departments" of the nervous system. The Autonomic Nervous System takes care of many body functions that we don't consciously control: breathing, sweating, blushing, the urge to urinate, salivation, respiration rate... although there are many instances where we probably want to. Diseases of Autonomic function include Fibromyalgia, heart failure, Diabetes Mellitus, sexual dysfunction, Parkinson's Disease, and Multiple Sclerosis and many others.


The ANS is further divisible into the Parasympathic and Sympathetic Nervous System. 

The Parasympathetic Nervous System should be our dominant state of being, the "Rest and Digest" and even "Feed and Breed" mode. However, when we are constantly in a state of arousal: angry alarm clock, running late, report due, sitting in traffic, arguments etc. the Sympathetic Nervous System takes over. Better known for its "Fight or Flight" functions, the SNS serves to kick our bodies into high gear to help us survive a life-threatening attack. The problem is that our body has not evolved to differentiate between the stress of an impending shark attack or that presentation we have to give in front of the company. We only know that there is a threat. Problem? Yes.

When we are constantly in overdrive, we take away vital resources from our body's essential day-to-day functions such as digesting without pain, tissue repair, restful sleep, consolidating short-term information into long-term memory and making babies. All of these concerns walk into my office on an regular basis. So what is a busy person to do?

Train your body!

In my practice, I teach people how to shift their bodies from a state of constant alarm in Flight or Flight into a more sustainable Rest and Digest mode. We can do this through deep breathing exercises, gentle movement, massage, cultivating a state of mindfulness and self-care. Sometimes, additional help such as botanicals (often in teas), homeopathy, supplementation and you guess it, acupuncture are helpful to reinforce that message.

Consistency is key here. We adapt to patterns that may or may not be healthy for us, and it takes a repeated effort to initiate a new way of operating. Therefore, it is recommended that any changes you make, provided that they are safe and appropriate for you and under the guidance of a qualified health care professional, are used on a regular basis. 

Check me out.. I'm getting acupuncture to help rebalance my nervous system!

It's January. And it's really cold outside.

For most of us, myself included, this means wanting to hibernate inside and procrastinating shoveling. This is also the time where we might begin reflecting on our New Year's Resolutions.

In my last blog post I shared with you that my goal is to be truer to myself. In keeping with that theme, when I heard the CBC Marketplace's "Detox" special was being aired I got a little excited. And then, frustrated at the blanket "detoxes do not work" approach. Finally, I felt like shoving forks into my eyes in exasperation over the picky eating, sugar guzzling and misinformation. So instead of fuming about this in the privacy of my own home, I decided to review my thoughts (hopefully calmly and collectedly) for you in this - my first attempt at a Video Blog.. 

Enjoy!

My general thoughts are on detoxes are this:

1. We need to examine WHY we think we need to detox.

Do you feel that your body is inherently "dirty" and in need of cleaning? Are you unsatisfied with your health/energy/weight/self-esteem/sex life and feel that you need a change? Have you been watching Dr. Oz lately?

2. There are different kinds of "detoxes" and they are not necessarily safe, appropriate, cost-effective or useful for everyone.

Many over-the-counter products act as laxatives. Sometimes this is the only thing that they do. While it is true that we need healthy organs of elimination to remove run-of-the-mill toxins and excess hormones from our bodies, making you go Number 2 a lot isn't the only way of doing this. Nor is it getting at the heart why you are constipated in the first place. In fact, laxative abuse and over-use are a leading cause of malabsorption, sluggish colon activity, diarrhea and abdominal pain. 


Raw diets and juicing cleanses are also popular, and although they can be effective for some people, I am a firm believer in the Traditional Chinese Medicine school of thought wherein we should be eating according to the seasons. When it is this cold outside, it is simply too taxing on the body to be digesting that much raw food.


 Dr. Oz's 48 Hour Cleanse is not inherently bad, I just don't think that 48 hours of eating a clean diet is enough for someone that is likely eating poorly in the first place. In fact, the recipes are similar to something that I would recommend, but I think the claims are grossly over-inflated. The best form of "detox-ing" is not needing to detox ie. eating a clean diet, exercising, allowing time for self-care, making stress management a priority. 

3. A "detox" should not be a one-stop shop for your health care.

True wellness is about achieving balance physically, emotionally, spiritually, socially. A detox will never be effective if you are following an unhealthy lifestyle (irregular sleeping and eating patterns, too much sugar, alcohol, caffeine, not enough exercise, negative/self-destructive thought patterns), do the program for 2 or 5 or 30 days etc. and then go back to the habits that are making you sick in the first place. 


As I mentioned in the video, doing an appropriate detox as a kick-start to healthier habits that you will be maintaining long-term makes much more sense than saying "I did my detox, I'm healthy for the year!".

4. A "detox" is not suitable for everyone.

Sometimes I see patients that say they felt great after doing a detox. If part of the program is eliminated sugar, refined carbohydrates, alcohol and eating lots of fresh healthy foods, doing yoga or walking etc., I'd say we are on the right track. Again, sustainable changes. However, I also see a proportion of people that say they've never felt worse during or after. This is because many toxins such as mercury, lead, DDT, bisphenol A, parabens and plastics are fat soluble. Once we start to mobilize these bad boys at an accelerated rate via sweating, supplements, fast weight loss, we have an increased amount circulating in the blood stream. Whereas before, there were tucked away in our fat cells (lovely picture, isn't it?), now they are free to run around and make us feel nasty. This is why I almost never recommend a harsh detox for someone suffering from chronic conditions like chronic fatigue syndrome, fibromyalgia, SLE (lupus), rheumatoid arthritis, pain, cancer, or heart disease. It's too much too fast for someone already burdened by pain and low energy. 


5. A good therapeutic "detox" works at stimulating your body's routes of elimination (skin, sweat glands, kidneys, bowel, lymphatic system and liver) so that your body does the work, not the product.

A tailored therapeutic detox will discuss healthy eating, exercise, stress management, emotional health, at-home self-care and perhaps some good-quality supplements specific for your needs. As I've outlined my Top 5 Tips for At-Home Detox in the video, I will finish by say that under-taking a 
therapeutic detox - which definitely differs from an over-the-counter program should be taken under the guidance of a licensed and knowledgeable health professional, at the right time of year, and should be appropriate for your health concerns and goals.

Book a Health Discovery Session to see how I can help you meet your health goals. 

References:
1. Roerig JL, Steffen KJ, Mitchell JE, Zunker C. Laxative abuse: epidemiology, diagnosis and management. Drugs. 2010 Aug 20;70(12):1487-503.  doi: 10.2165/11898640-000000000-00000.

2.  Crinnion WJ. Toxic effects of the easily avoidable phthalates and parabens. Altern Med Rev. 2010 Sep 15(3): 190-6.

There was a running joke in our family growing up: Don't mess with a German Sheppard while it's eating. By German Sheppard, we meant me. 

I don't mean to say that I was particularly clumsy with my utensils - on the contrary, my mother was very adamant about us knowing exactly which fork to use, how to use chopsticks, a la Emily Post.  Nor that I was the perfect family pet. 

The joke was that I am very serious with my food. I wake up excited about all of the delicious things that I want to eat in the day, my husband and I are addicts of Gordon Ramsay's Ultimate Cookery Course, and I am happiest puttering around the kitchen making food for my family. 

Also, that one might be taking their life into their hands by coming between me and my plate. 

My father actually called me "Spike" as a kid, and my uncle DID teach me to growl as a toddler... just capitalizing on my hungry dog status.  I digress.

In Chinese Medicine, there is the concept of "Digestive Fire" which is essential for us to be able to process the foods we take into our body, extract the nutrients and in turn be nourished. In me the Digestive Fire was quite strong. In fact, I would diagnose myself as having Stomach Fire, which can show up as extreme hunger, canker sores, lots of burping, and unquenchable thirst. Add to that a family propensity for hypoglycemia and not enough vegetables, and we had a recipe for a kennel full of hangry (hungry + angry, fyi) puppies at our house. 

That is, until I adopted a more Primal or WAPF way of eating. I used to go from craving starch, and carbs, and salt, and sugar... and did you just say cupcake???? ALL THE TIME to only having minimal food cravings and feeling more satisfied.  My secret? 

Chew the fat. 

Yes, you can discuss your day at the dinner table. What I really mean is that by increasing healthy fats in my diet I no longer am in danger of causing bodily harm to my loved ones in public because someone just wanted a bite (probably of my steak). Fats act to slow the digestion and absorption of sugar into your blood stream which means that you will feel more stable, energetic and full longer.  

Sugar is essentially a drug - we crave it because it gives us a high, and when the effect wears off, we feel a low. We get miserable, hungry, tired and generally unpleasant. And we are craving another fix.  I see a lot of people that get that 3pm slump where they could use a nap, or coffee and chocolate because they feel so tired! The first place to start, therefore, is with breakfast and lunch.  If you are consuming a lot of sugars in isolation with little protein and fats (think the classic TV commercial breakfast of a bowl of cereal, skim milk, a banana and orange juice) you will be experiencing this guaranteed. The same goes for my smoothie-loving friends out there that just have frozen fruit and OJ blended up with nothing else for breakfast.  Junkies, all of you! 

I can't judge, however, because I was there.  Since re-evaluating my food patterns this is no longer a problem.  My favorite go-to fat and protein snacks are almond/cashew/sunflower butter, nuts, coconut oil, avocados, bacon (make sure it is good quality), salmon, kippered herring, sardines, olive oil and of course... meat. 

Since then my Digestive Fire has gone from a burning inferno to gently simmering.  

Stay tuned for more Optimizing Your Digestion Tips!

Yours in health,

Dr. Roesner

p.s. Check out these awesome Cereal commercials!