Humour me for a moment. Take a moment to imagine your “happy place”—the place you feel most at home. Where are you? What are you doing? Who is there with you?
What are the sights, sounds, smells, tastes, and sensations that fill the air and tickle your skin? What are the internal bodily sensations you notice when you find yourself here, in this place? What emotions do you feel?
I’ll venture some guesses: you feel calm, at peace, safe, energized, connected, and integrated. If you turn your attention to your breathing you probably notice that it’s slow, deep, restorative. That head cloud of frenzied thoughts and worries that you tend to spend your time in might have cleared. Your sense of “self” has probably moved out of your head and into your body.
Maybe, through doing this short exercise, you’ve come home to yourself, even just a little.
1) Understand what “self-care” means.
A friend recently shared a Collegehumor video with me depicting three women in a nail salon, bragging about what horrible things they’ve done, from eating 13 glazed donuts in a single sitting, to “enslaving the entire office”, in the name of their own self-care. Because, according to the video, “You can be terrible if you call it ‘Self-care’”.
Humorous? Perhaps. An accurate depiction of self-care? Well, no.
I asked followers of my Facebook page to tell me what the phrase “Self-Care” means to them. They enthusiastically replied:
“Silence. No social media, or anything electronic.”
“Floating in water—buoyant, effortless.”
“Being kind and gentle to myself.”
“Meditation and time to oneself.”
“Eating healthy foods.”
“Respecting your body.”
“Epsom salt baths.”
“Peace.”
“Rest.”
“Hygge.” (a Danish word that is roughly translated as “warm and cozy”)
“Yoga.”
“Commitment.”
“Masturbation.” (There’s one in every crowd.)
In essence, their responses boiled down to, “Self-care is feeling good, taking care of myself, and taking care of my body, by engaging in activities that feel nourishing while reducing external stress and overwhelm.”
Put even more simply, self-care is the act of practicing self-compassion, whatever that might look like to you.
2) Understand the impacts of stress.
The relationship between self-care and stress is important. According to The American Institute of Stress, about 75% of us have significant physical and psychological stress in our lives.
This stress takes a toll; it produces physical, mental and emotional symptoms, sending us into emergency rooms with panic attacks, and drugstores with prescriptions for pain, anxiety, or anti-hypertensive medications.
Stress lands us in doctor’s offices, pouring over junky magazines waiting to discuss our latest health complaint—digestive issues, mental health issues, fatigue, autoimmune disease, metabolic syndrome, chronic pain, weight gain, and so on.
Our bodies have a built-in stress response to save our lives when triggered by a life-threatening danger. Now, this fight-flight-freeze mechanism is chronically set off by the abundant stressors in our modern era—traffic, deadlines, relationship woes, artificial lighting, and in-laws.
When our body encounters a stressor, one of the hormones it releases is cortisol.
Cortisol affects every system in the body; it elevates blood sugar, heart rate, and blood pressure. It suppresses the immune system, redistributes fat, shrinks certain areas of our brain involved in learning and emotional regulation, causes painful muscle contraction, impairs digestion, and affects our sleep.
Managing stress involves two main goals: lowering external stressors, and managing internal perceived stress by boosting our physical, mental, and emotional resilience. Self-care is our armour against the internal and external stress we put up with daily.
3) Make a list of your nourishing and depleting daily activities.
Let’s try an exercise from Mindfulness-Based Cognitive Therapy. Write down a list of routine activities in your typical day: hauling yourself out of bed, brushing your teeth, eating breakfast, sitting in traffic, working, exercising, making dinner, and so on.
Decide if each activity is nourishing, depleting, or neutral. In other words, does this activity fill your cup or drain it?
For instance, I find that breakfast is nourishing, but less so when I scroll through Facebook feeds or answer emails while eating it. Coffee immediately feels nourishing to me but, hours later, caffeine-fuelled and wired, I often feel more depleted than if I had opted for an herbal tea, or hydrating water instead.
4) Find out what brings you pleasure or mastery.
To get a deeper understanding of your day, determine if the activities that nourish you provide you with pleasure, mastery, or both.
Pleasurable activities feel good in our bodies, and minds when we do them. They bring us positive emotions like safety, calm, peace, happiness, joy, excitement, gratitude, and awe. Sleeping, eating, laughing with friends, cuddling with my dog, and consuming art, are all activities that give me pleasure.
Activities of mastery give us a sense of accomplishment and achievement. We feel that we are developing ourselves and moving closer towards an important goal. When we engage in activities that give us a sense of mastery, we experience our lives to be rich in meaning. Checking things off a to-do list gives me a sense of accomplishment. So does making strides at work, and taking a course, or studying.
5) Make some changes to your list.
Oftentimes, patients recoil in horror when they realize that their lists contain only depleting and neutral activities. There are no activities in their day that nourish them: either through pleasure or self-development. I ask them:
Are there any depleting activities that you can stop doing?
Are there more nourishing activities that you can start doing?
How can you make a depleting activity feel more nourishing?
Self-care and self-compassion are the agents through which we answer these questions.
6) Set healthy boundaries.
Before we can reduce the invasion of depleting activities in our lives, we must learn to prioritize our needs. Many of us put others’ needs first. We ignore the advice of every flight attendant—we put on everyone else’s oxygen mask before our own. Before long, we run out of air.
In order to nourish ourselves, we need to learn to create healthy boundaries around our energy and time; we need to say “no.” Author Cheryl Strayed writes, “No is golden. No is the kind of power the good witch wields… [It involves] making an informed decision about an important event in your life in which you put yourself and your needs and your desires front and centre.” When we say no to the people, activities, commitments, and responsibilities that drain us, we say “yes” to ourselves.
Think of your list of depleting, nourishing and neutral activities. What activities, if you could just say “no” to them, would bring you immense relief? What would saying no to those activities allow you to say yes to instead?
7) Recognize perceived stress.
Whether or not external events elicit a stress response in our body depends on our perception. Stressful events are woven into how harmful and uncontrollable we perceive them to be, rather than their intrinsic capacity to cause us harm.
Our perception of stress can be influenced by biochemical factors, such as our levels of neurotransmitters, and hormones. It can also be influenced by our mindset, our capacity for resilience, and how far into burnout we’ve begun to drift.
Lowering our perception of stress requires that we practice the skill of mindfulness: being aware of how external situations affect our thoughts, emotions, body sensations, and behaviours. It also requires that we pay attention to our internal physiology: our hormones and circadian rhythms, and inflammation levels, to support our body’s physical capacity to deal with stress.
8) Practice Mindfulness.
A tarot reader friend of mine once said, “It is impossible to be healthy in this day and age without mindfulness.” She was probably right.
Mindfulness helps us lower our perception of stress. It is the act of bringing attention to the present moment, intentionally, without judgement. Through mindfulness we can be intentional about our behaviours: how often we exercise and what it feels like, what certain foods feel like in our bodies, and what activities we engage in.
Mindfulness also allow us to parse out our overwhelmed, worried, personalizing, catastrophizing, black-and-white, future-telling, and negative, thoughts from our body sensations and emotions. We realize that our thoughts are just that—thoughts. Thinking something doesn’t necessarily make it so.
Research shows that mindful meditation strengthens the connections between the rational brain and the emotional brain. It helps us develop awareness of our moment to moment experience. It connects us to our bodies and our emotional states.
There are many different mindfulness techniques. You can do sitting meditations, standing meditations, and walking meditations. You can do mindful yoga. You can wash the dishes mindfully.
However, the simplest way to begin a mindful practice is to sit or lie down in a comfortable position, with an relaxed and alert posture, and focus on the experience of breathing.
Focussing on the breath helps us practice bringing our awareness to the present moment. As we learn to ride the waves of our breathing, we eventually learn to ride the waves of stress that sometimes lap gently at our floating bodies, and other times rock us to our core.
With mindfulness we can begin to relax our resistance to the waves. As Jon Kabat Zinn says, “You can’t stop the waves, but you can learn to surf.” Mindfulness is the surfboard that carries you.
9) Practice self-soothing.
Self-soothing helps us regulate our emotions in the presence of external stressors. Dialectical Behaviour Therapy teaches self-soothing as a means of returning to the “Window of Tolerance”.
When we’re in the Window of Tolerance we’re not in fight, flight or freeze. We aren’t depleted, disconnected and dissociated. We feel relaxed and safe, but also alert and focussed. We are present, in control of our bodies. Self-soothing allows us to enter the window of tolerance by boosting the hormone oxytocin, which helps us feel calm, nurtured, and connected.
To boost oxytocin:
Lie or sit in a comfortable position, place your hands on your chest and breathe slowly and deeply.
Connect deeply with a trusted other: a person in your life, a pet, or an entity (God, your higher self, a deceased loved one, etc.).
Use body weights or heavy blankets on your body.
Recite believable affirmations of self-love.
Ask someone you trust for a hug.
Boost pleasure through engaging the senses: listen to soothing music, savour delicious food, look at beautiful images, touch soft fabrics, and use aromatherapy and calming essential oils, like lavender.
Poet Mary Oliver tells us, “You do not have to be good… You only have to let the soft animal of your body love what it loves.”
Self-soothing requires practicing mindful awareness to recognize if you’re slipping outside your Window of Tolerance. It also involves implementing nourishing rituals that “the soft animal of your body” loves, to release oxytocin, and return to feelings of calm.
10) Balance blood sugar to balance your mood.
Our blood sugar is complexly intertwined with our other hormones, like insulin and cortisol, but also our neurotransmitters, like serotonin, epinephrine and dopamine, which influence our mood.
More than 1 in 3 American adults has pre-diabetes. This indicates an impairment in our body’s ability to control blood sugar, which throws mood and hormones off balance.
One of the main life-saving actions of the body’s stress response is to regulate glucose in the blood. Fluctuations in blood sugar can trigger cortisol and stress hormone release. Stressful events can also wreak havoc on our body’s ability to control blood sugar. Regulating blood sugar, therefore becomes a priority for managing our body’s internal stress cues.
To balance blood sugar:
Eat a full 20 to 30 g serving of protein and healthy fat at each meal.
Eat a large, protein-rich breakfast that contains at least 200 calories’ worth of healthy fats: 1 avocado, a handful of nuts or seeds, coconut oil, full fat yogurt or kefir, 3 eggs, etc., within an hour of waking.
Eat snacks that contain 10-15 g of protein. A great snack for balancing blood sugar is a 1/4 cup of pepitas, or raw pumpkin seeds. Rich in protein, fibre and healthy fats, they also contain zinc and magnesium, two important minerals for balancing mood and supporting stress hormones.
Ensure that every meal contains gut-loving fibre: eat 2-3 cups of vegetables at every meal.
Avoid refined sugars and flours wherever possible.
Experiment with Time-Restricted Feeding, leaving at least 12 hours of the day open where you consume only water and herbal teas, to give the digestive system a rest. For example, if you have breakfast at 7am, finish your dinner by 7pm, to allow 12 hours of fasting every night.
11) Calm your stress response through healing your circadian rhythms.
The body’s stress response is tightly connected to our circadian rhythms. Cortisol, the stress hormone, follows a predictable daily pattern, rising within an hour of waking in the morning, and then falling throughout the day. Low cortisol levels at night coincide with the rise in melatonin, our sleep hormone.
Morning fatigue, afternoon crashes, and waking at night, all point to a flattened or altered stress response that has negatively impacted our body’s circadian rhythms. Sleep is also the greatest reset for the stress response. We build up our metabolic reserve and internal stress resilience every night when we rest.
To heal your circadian rhythms:
Expose yourself to bright, natural daylight soon after waking.
Eat a large, fat and protein-rich breakfast within an hour of waking.
Avoid exercising too close to bedtime.
Keep blood sugar stable.
Practice sleep hygiene: keep your bedroom dark and cool, and reserve your bed for sleep and sex.
Avoid blue light after 7 to 8 pm. Wear blue light-blocking glasses, use a blue light-blocking app on your devices, such as F.Lux, or simply avoid all electronics in the evening, switching to paper instead.
Try to get to bed before midnight, as the deepest sleep occurs around 2 am.
Talk to your naturopathic doctor or natural healthcare professional about melatonin supplementation or other natural remedies to help reset your sleep cycle.
12) Manage Inflammation and nurture your microbiome.
Cortisol, the stress hormone, is an important anti-inflammatory. High levels of inflammation have been associated with mental health conditions like depression and anxiety.
Keeping inflammation levels low not only reduces our need for stress-hormone-signalling, but keeps us healthy. Most chronic conditions, like cardiovascular disease and diabetes, are associated with inflammation.
To keep inflammation levels low:
Eat a variety of anti-inflammatory colourful fruits and vegetables.
Avoid processed oils like soy and corn oil, whose omega 6 fatty acids are known to contribute to inflammation.
Eat healthy fats from avocados, fish, coconut, olives, nuts, seeds and grass-fed animals.
Avoid processed foods and fried foods wherever possible.
Nurture your gut health by eating lots of fibre, and consuming fermented foods, like kefir and sauerkraut.
Our gut is the seat of the immune system. Keeping it healthy is a powerful preventive measure for keeping inflammation levels low. Our gut bacteria also play a role in our mood and stress-hormone regulation. Therefore, keeping them healthy and happy is essential for boosting our internal resilience against external stressors.
13) Recognize that balance doesn’t exist.
None of us are born cool and collected. Those of us who seem to “have it together” are simply quick to respond to life’s tendency to fall apart. Balance doesn’t exist; as soon as we feel like we have the details our lives lined up, a sharp gust of wind sends them tumbling in all directions. Therefore prioritizing self-care becomes an ever-evolving balancing act that we must commit ourselves to through nurturing our internal resilience.
A poem by Kelly Diels says it best, “when your love knocks you down or your weak ankles trip you up, stop worrying about balancing—‘cuz you’re not — and bounce.”
Prefrontal Cortex: …Right, so the deadline for the article is Monday. I can work on it tomorrow morning, but then I also need to schedule time for grocery shopping—what am I going to make for the week to eat? There’s a giant load of laundry in the bin too, which I should get to, maybe I can squeeze that in while I’m writing. Laundry is such an involved process sometimes… I also have that doctor’s appointment on Thursday, then I there’s that package I have to pick up at the post office, and I have to mail out my passport for—oh, right, we needed the bathroom—
Amygdala: Good God, NO!!!! OH IT’s THE END OF TIMES! THERE’S A THING there! A crawly, thing, so many legs, evil legs. We’re going to die!!!!!
PFC: It’s a centipede. Trapped in the bathtub.
A: What’s a centipede?! It looks like an alien. Those legs will crawl up our legs, into our mouths, eyes, under our skin—
PFC: Centipede’s don’t do crawl under your skin. I believe that’s…uh, scabies? Centipedes are relatively harmless. Besides, this one is extra harmless; it’s trapped in the tub. Look, see how he’s struggling to get out? He can’t. Poor guy… It reminds me of a time when I felt helpless…
A: It needs to die, we need to kill it, we can’t go on like this!!!
PFC: What, with a centipede in the tub?
A: It’s LEGS. They’re hideous, it crawls, it’s fast. Oh, God, I hate it. We need to call someone.
PFC: We can’t call someone. We’re a strong, independent 30-something woman. We’ve handled massive spiders as big as our heads in the Amazon, giant Caribbean cockroaches in our granola—
A: LOOK AT IT. It keeps moving… Oh god, I hate it.
PFC: It keeps moving because it’s trying to get out of the tub.
A: AND CRAWL ON OUR FACE. LOOK AT IT’S BILLIONS OF DISGUSTING LEGS!
PFC: Why discriminate against something that has many legs? Hindu gods have an extra set of arms and they’re divine. Remember all the times we wished we had another set of arms so we could hold grocery bags while looking for our keys and texting?
A: THAT’S DIFFERENT THIS… MONSTER—
PFC: —centipede.
A: CENTIPEDE… can’t text. It has nefarious plans for us once it gets out of its white, porcelain prison. WHAT ARE WE GOING TO DO?
PFC: Well, we could just leave it there… he doesn’t seem happy in the tub, though…
A: WE’LL NEVER BE ABLE TO BATHE AGAIN! WHAT IF IT CRAWLS OUT?
PFC: It can’t crawl out. Ok, you’re right, we can’t leave it there. The noble thing to do would be to scoop him out and put him in the garden.
A: NOOONONNONONNONONO GOD NO WE’RE NOT TOUCHING IT!
PFC: Why? It’s small, harmless. It’s trapped. We could use a water glass and a card, or book…
A: NO, NOT THE BOOKS, WE DON’T PLAY CARDS WE’RE NOT TOUCHING IT.
PFC: We could… kill. it.
A: OK OK OK!!! HOW?! How?
PFC: Well, we could squish it? Flush him down the drain? I feel like that goes against our moral principles. And, I’d also have to conclude that, quite frankly, it would be an act of cowardice, the ethically inept thing to do—
A: —which option requires the least amount of touching it and squishiness?!
PFC: Flushing. But it will also result in a slow, agonizing death for the poor creature, who we have decided to persecute for simply being in our tub, and for possessing many legs. I’m not sure of the extent to which a centipede feels pain and suffers, though. I mean, does it suffer like we do? Suffering, after all, is often in the stories we tell ourselves about our expectations and identities, our beliefs about what should be and what we deserve, rather than what is. I don’t know if centipedes have identities or expectations but, if we flush him, he’ll struggle, which means he is resisting what is, which is suffering. Causing suffering to another being is wrong. We can also clearly observe that he prefers to stay alive—
A: SHUT UP AND DO IT! FLUSH HIM!
PFC: It would be wrong. We’d feel bad about it. I would, you would. Let’s put him in the garden, please?
A: NO NO NO FLUSH PLEASE.
PFC: Let’s just leave him, pretend he’s not there and come back later.
A: What if he gets out? Crawls on our face while we’re sleeping?
PFC: I don’t think that’s likely. I think he’s trapped in there.
A: He’s going to die eventually let’s kill him, get rid of him!
PFC: Eventually, like you mean at the end of his lifespan? That’s true. I’m not sure how long centipedes live… It’s also cold outside, I don’t think putting him in the garden would do any good. He obviously came in to escape the cold. We’re seeing more centipedes inside now as the weather changes.
A: OH STOP REASONING and just do it!
PFC: …. ok.
….
PFC: Amygdala, it’s done. It was horrible, we’re horrible brain areas. Are you happy? You don’t have to worry about it anymore. I also made sure I let plenty of water flush down the drain so he can’t crawl back up, even though highly unlikely, I knew you might have something to say about that… Amygdala?
A: …
PFC: Amygdala? You’ve… gone quiet.
A: So how are you going to get your article written, laundry done, groceries bought AND cook something for the week? You also made plans with your friend this weekend and you need to shower in the centipede-infested bathroom, and CLEAN the bathroom, it’s filthy. You’ll never get it done… Fear, dread, overwhelm! IT’S THE END OF TIMES!
When helping someone improve their daily nutrition, it helps to start with one meal at a time.
With my patients, I first tackle breakfast, the most important meal of the day for glucose control, which has major implications in mood and hormone regulation for the rest of the day.
Once that’s covered, we go after The Afternoon Snack.
You know the one I mean: it’s after lunch. You’re at the office. The clock is moving backwards. Your brain is barely functional.
You’re hungry… or are you? You’re tired. Kind of. Not physically tired, but…huh? What were we talking about just now?
There are Halloween candies in your desk—what month is it again? It was from last Halloween, right? Or the one before that?
How long is the Tim Horton’s line?
You think about making it through the last two hours of the work day, consider slogging over to the gym, feel a sinking feeling somewhere in your empty abdomen at the thought of your evening commute.
You wonder what the hey is going to end up on the table for dinner.
Take out, probably.
So, yes; once breakfast is sorted, this is the time of day I go after next.
Generally, I try not to recommend snacking.
Ideally our blood sugar is so on point that we have 3 big meals a day (or 2 for some people, maybe 4 for others), spaced out by about 5 to 6 hours, and then a nice, long nightly fast of about anywhere from 12 to 15 hours, or longer, depending on your body, goals, and so on.
That being said, there are few reasons some of us might need to snack:
Your blood sugar is off the rails and, while you have the goal of getting into a more stable 2 to 3 meals-a-day kind of routine, you need something to tide you over in the meantime while you heal.
Your adrenal glands are off the rails and, while you have the goal of sleeping soundly, and getting your cortisol up and moving at the right times (with the right breakfast), you need something to help keep things balanced in the meantime while you heal.
You’re sorting out your insulin and leptin, or other hormones involved in satiation.
You have a medication you need to take at this time that must be taken with food.
Your healing goals involve listening to your hunger signals. You are healing from emotional eating and learning to trust your body, which means that your meal times might not be predictable.
You don’t have time for a big lunch, or your lunchtime is too early for you to be hungry enough to eat a big meal (teacher’s often have this problem).
Your schedule fluctuates.
You’re swamped with the kind of work where all you can do is shove something portable into your mouth during an 8-hour shift or else you’ll pass out.
You have a hard workout right after work.
Your digestion doesn’t allow you to eat 2 to 3 big meals a day.
You’ve tried eating 2 to 3 big meals a day and, even though your hormones are seriously sorted, you find it just doesn’t work for you and your body.
You have dinner late: your partner gets home late and you want to share a meal with him/her, or you take a hip hop cardio, abstract drawing, or throat singing class at night, and then try to get some food into you afterwards.
You snack at night and are working on healing that pattern by trying to eat more during the day. Snacking helps with this.
You are on insulin or drugs for diabetes and need to eat whenever your blood sugar drops.
And so on.
When patients ask me what they should have for snacks, I enthusiastically exclaim, “a quarter cup of pumpkin seeds!”
My enthusiasm is rarely returned, even after I excitedly spell out the health benefits.
Sometimes, I think, people just want to be told which carrot muffin is the healthiest or which birthday-cake flavoured protein bar I recommend. However, while snacks can certainly be fun, I look at food primarily as fuel, especially if we’re going to heal our mood, stress signals, and hormones.
If your snack goals involve looking for an excuse to eat chocolate fudge snack protein bars with 1 g of sugar per serving (oh, just have an actual chocolate bar and get on with it!), then snacking might not be right for you.
Snacking is not:
An excuse for emotional eating: “Ugh, the boss is a dick—time for a scone!”
A response to riding the blood sugar rollercoaster: if you need a snack to stay stable we have some deeper healing to get into.
A response to not setting up good sugar control (i.e.: not liking breakfast, not feeling like eating what you brought for lunch, not feeling full from your protein-sparse lunch, etc. See above).
A reward for getting through the work day. “It’s 2 o’clock… I guess I can head over to the muffin tray now—I’ve earned it!”
An excuse for a break. If you’re not hungry, take a walk instead.
An excuse to eat something “not awesome” for you, unless it’s a once-in-a-while treat you’re really savouring.
So, that being said, what makes a good snack?
The anatomy of a good snack is as follows:
It consists of about 100-400 calories, depending on your goals for the snack (Workout fuel or brain fuel? How long does this snack need to last you? What is your body doing with the energy?), your energy requirements, your health goals, your health status. Most people’s snacks are around 250 calories.
Snacks should contain protein to keep blood sugar steady (aim for about 10-20 g of protein, depending on the size of the snack).
Snacks should contain healthy fats.
Snacks should be nutrient-dense, containing essential vitamins and minerals that your body needs to keep its enzymes and chemical reactions and hormones buzzing.
Most of all, however, snacks should feel good in your body, which means: you aren’t sensitive to them, they don’t suck more energy from you hours later, and they help balance your blood sugar. How do you know that this is what’s happening in your body? You feel good, strong and clear-headed after your snack. You don’t feel the need to snack at night, and you feel insatiable cravings diminish.
Here are some of my favourite snacks:
Pumpkin seeds. A great snack is just this: 1/4 cup of pumpkin seeds, or pepitas, the green kind. These little babies have about 23g of protein per serving, zinc, magnesium, healthy fats, and tons of fibre. A great, low-carb, satiating snack.
Macadamia nuts: 10-20 macadamia nuts are delicious nuts consisting of the “good” fats, heart-healthy, anti-inflammatory monounsaturated fatty acids, or MUFAs, also found in olives and avocados that help lower LDL cholesterol and raise HDL.
Date balls:Which can be combined with any form of dates/nut butters/chocolate/coconut/seeds and nuts. Just go easy on the dates. Teachers and those who work in nut-free environments can experiment with tahini, pumpkin seed, and sunflower seed butters.
Fat bombs: Using a combination of coconut oil, avocado, cocoa butter and stevia, blend ingredients and then freeze in muffin tins. Add some protein powder, nuts and/or seeds to them to round out the macronutrients.
Hummus and veggies: Make your own hummus to avoid the canola, corn and soy oil that is often snuck into store-bought versions. I love this fuchsia beet hummus recipe.
Smoothies: Always a great go-to. Remember: the perfect smoothie combines a) a leafy green b) a scoop of protein powder c) a healthy fat, like coconut oil or avocado, and d) something for sweetness like berries, a banana, or stevia.
Yogurt parfait: I often mix some coconut milk yogurt, pumpkin seeds, cacao nibs, a few drops of liquid stevia, and gelatin together for breakfast. It also makes a yummy snack.
Chocolate avocado pudding: One of my go-tos for snacking. Mash one avocado with 2 tbs cocoa powder. Add in some protein powder and liquid stevia drops.
Homemade Jello:Get your collagen a-building. You can take any liquid, creamy or clear, warm it up in a saucepan until steaming, add gelatin (1 tbs per cup of liquid), and let it cool down to room temperature, then cool further in the fridge overnight. Try putting it into gummy bear molds, or experimenting with gelling up golden milk, or teas. The possibilities are endless if you’re a jello fan.
Sardines: The kind in the can soaked in olive oil, or water (avoid the canola oil or soya oil versions, please). Your brain will love the omega 3 fatty acid hit.
Leftovers! I often tell my patients to bring a big meal with them to work: a salad with protein and avocado, or a cabbage “rice” pad thai with chicken thighs, or a paleo chilli with kale and spinach packed into it and curry spices. Eat one half for your early lunch and the other half at 3pm.
What about a piece of fruit?
Fruit on its own, while a portable snack, is often a disaster for blood-sugar regulation. To keep it more satiating, add some nut butter to it, or throw it into a yogurt parfait or smoothie. Alternatively, add some dried fruit to your pumpkin seed, macadamia and almond trail mix for sweetness.
Remember: the goal of snacking is to balance blood sugar.
Through good blood sugar balance, we have better stress hormone responses, healthier weights, better hormone balance, clearer focus, and brighter mental health.
ÏÏAround the same time that the American Heart Association published a paper warning the public that coconut oil contained saturated fat, supposedly leading to heart disease, Netflix released the vegan documentary What the Health, which declared diabetes to be a disease of fat buildup in the blood, among other completely unscientific claims.
It was no wonder that my inbox and social media were bombarded with comments from confused patients, family members and friends; their attempts at healthy eating were being called into question by this onslaught of confusing contradiction.
“But I’ve been adding coconut oil to my morning smoothies!” one person wrote.
“I’ve switched to a plant-based diet!” another triumphantly declared. She was currently seeing me for treatment for her long-standing anemia.
Don’t: Freak Out
It seems like every new nutrition-focused Yahoo! News article lifts the protective rock of certainty off the health-conscious, sending us scuttling frantically for cover like newly exposed garden grubs.
You can hardly blame us. As someone who studies health and nutrition for a living, even I find myself caught up in this health claim game of ping-pong. How could one claim be true if the complete opposite claim was being made? Was coconut oil the devil incarnate, or the next belly-fat blasting super food? Do vegan diets cure diabetes or cause it?
I take my eyes off the ping pong ball and stop to massage my neck.
Do: Understand the Power of Food
If there is one right diet for humans, then we certainly haven’t found it through modern-day nutritional research. One of the problems with finding a standardized “perfect” human diet is that humans are not gerbils: our food serves various functions.
A good diet fuels the body, prevents disease and promotes health, but also provides us with a source of pleasure, soothes emotional pain, gives us something to look forward to, serves as a reward (for ourselves, our loved ones, our children), takes centre stage during celebrations, supports social cohesion, and encourages meeting attendance, or blood donations.
Food allows us to wallow in the luxury of our senses, or to commune with the Divine. Eating and making food serve as hobbies, creative outlets, and so on.
Food holds a sacred place in virtually every human culture.
As a naturopathic doctor, I use food as a medicine; the food we eat has the power to reverse disease and promote health.
With conditions like cardiovascular disease, type II diabetes, and mental health conditions, on the rise, it becomes imperative that we make an effort to understand the health impact of our food choices.
Understanding the Do’s and Don’t’s of Nutrition can help us harness the power of food to heal the body and prevent disease.
Do: Be Critical of Nutrition Research
Nutritional research, while essential for separating the gluten-filled wheat from the chaff, is flawed in many regards.
Because well-controlled, long-term clinical trials on compliant humans are nearly impossible to do, much of the nutritional information we rely on comes from epidemiological studies, which establish relationships between two isolated variables, such as a food and a health outcome (red meat consumption and colon cancer incidence, for example).
When evaluating these studies it is important not to confuse correlation with causation. This is what happened in the 1950’s, when Ancel Keys published his famous Seven Countries Study that claimed to link saturated fat intake and coronary artery disease.
Keys’ findings led us to toss out our delicious bacon and egg breakfasts in lieu of spending the next 60 years munching fat-free yogurt and sugary cereal.
Keys assumed that because saturated fat, dietary cholesterol, and heart disease were linked (in the seven countries he included data for) that the relationship was causal. However, we know from current research that this is not true—correlation does not equal causation.
Other things that correlate with an increased incidence of heart disease are paying tax in Sweden and owning multiple TV sets. While paying taxes may certainly give you chest pain, avoiding them will probably not reduce your heart disease risk.
Nutrition researchers attempt to account for as many relevant lifestyle variables as possible, but there are many that they miss.
For example, studies may record whether the participants smoked, drank, or exercised, but important variables such as the status of their gut microbiome, or how they season their meat, are often left out. This can be problematic—when we fail to include everything, we’re bound to miss something.
While nutritional research is essential for understanding how food interacts in our bodies, we certainly need to take most studies with a grain of salt (which a new study shows has no impact on your blood pressure).
Do: Pay Attention to What Healthy Traditional Societies Ate
Speaking of salt, any human nutrition article wouldn’t be worth its weight in it without mentioning the work or Dr. Weston A. Price. Dr. Price was a Canadian dentist who lived at the turn of the 20th century, when food was becoming more industrialized.
Suspecting that the increase in tooth decay he was noting in his child patients was diet-related, Price set out on a 10-year journey in the 1930’s to find the “perfect diet” by analyzing what traditional human societies ate.
He studied populations in remote Swiss villages, in the Americas, African tribes, Australia and New Zealand, and the Melanesian and Polynesian South Sea Islanders. Dr. Price took meticulous notes, food samples for analysis, and many pictures, all of which he published in his book Nutrition and Physical Degeneration.
While many of the populations he studied had also begun to experience the creeping influence of an industrialized food economy, others had still managed to retain their native diets. Due to globalization and its effects on traditional communities, this type of study could never be done today.
Price found some of the populations exhibited incredible characteristics of robust health. They had decay-free, straight white teeth, flawless facial and jaw structures indicating healthy bones, and no diseases; cancer and autoimmune conditions were virtually nonexistent across generations in these populations.
Price noticed that, while the healthy populations’ diets consisted of a variety of foods and macronutrients, they all had very important commonalities.
Don’t: Consume Processed Foods:
First of all, Dr. Price found that the healthiest populations somehow managed to avoid the flood of industrial food products. They refrained from eating refined flours, sugars, food additives, and vegetable oils, and stuck to their native diets of meat, eggs, dairy, fish, fruits, and vegetables.
He noted that, once processed foods started to creep into a population’s diet, dental decay and degenerative diseases, such as cancers, tended to quickly follow.
Don’t: Eat Anything Your Grandmother Wouldn’t Recognize
Michael Pollen, author of The Omnivore’s Dilemma, reminds us of some simple food rules, such as his famous “Eat food. Not too much. Mostly plants.”
In his book, Pollen clearly differentiates between “food”, i.e.: something your grandmother would recognize, and something “made from a plant, not in one”, and “edible food-like products”, which tend to increasingly populate our grocery stores, kitchen cupboards, and bodies.
Refined sugars and vegetable oils have increased exponentially in the average diet in the past few decades. So have metabolic degenerative diseases such as cancer, diabetes, and heart disease.
It seems that the entire food industry, from the way grocery stores are set up, to the way that foods are marketed to consumers, to the promotion of a culture of snacking, is built around encouraging the consumption of processed, “edible food-like products” rather than real foods.
The book The Dorito Effect outlines how the food industry engineers processed foods to contain taste, textures and chemicals that override our body’s hunger and satiation signals in order to monopolize our cravings, leading us to overeat.
Steering clear of these packaged, processed and over-produced food-like products is essential for promoting health.
Do: Eat Whole Foods
Stick with consuming what Michael Pollen classifies as “food”: whole substances that come from plants and animals, that resemble how they are found in nature, and that usually exist in the periphery of the grocery store.
Prepare foods at home as much as possible. Avoid foods in packages that contain more than 5 ingredients, especially if the ingredients listed are unpronounceable, or something your average 5th grader wouldn’t recognize.
As early on as the 1930’s, Dr. Weston A. Price was already noting an increase in tooth decay and jaw malformation in children who were consuming the industrialized processed foods that were beginning to enter the North American diet.
Since then our consumption of processed foods, refined sugars, vegetable oils and flours has increased, and so have our incidences of chronic, lifestyle-related diseases.
Therefore: Eat Food. Not too much. Mostly plants (and animals).
Do: Consume Animal Products
Dr. Price found that every population he studied consumed some form of high-nutrient animal product. While some populations were vegetarian, consuming raw dairy products, none were vegan.
Every healthy population consumed some combination of fish, organ meats, insects, eggs and dairy from pastured animals. All animals consumed were obtained from nature and ate their natural diet; cows ate grass and poultry ate grass, grubs, and worms.
They consumed the entire animal, favouring nutrient-rich organs over muscle meat: liver was highly valued. They used bones to make gelatin, which provides a source of bone, skin and connective-tissue-building collagen.
Obtaining enough organ meats, fish, egg yolks and grass-fed beef and dairy allowed the healthiest populations to achieve ten times the dietary intake of the fat-soluble vitamins A, E, D and K than the typical North American.
Do: Consume Fat
The healthiest populations that Price studied consumed anywhere from 30 to 80 percent of their total calories from fat. Most of these fats were saturated, obtained from animal sources, and heart-healthy monounsaturated fatty acids, obtained from foods such as olives, avocados, and macadamia nuts. Only 4% of the fat they consumed came from the polyunsaturated fats that are found in vegetable oils, nuts, seeds, processed grains and legumes (like corn and soy), and fish.
Vilified for years in North America, fat is essential to the human diet: it builds our brains, nervous systems, hormones, and cell membranes. Fat is a fuel source for our brains. It aids our bodies in blood sugar regulation and the absorption of essential nutrients.
Contrary to what we’ve been told for the last few decades, a low-fat diet, rather than a high-fat one, is associated with increased risk of mortality.
A 2017 Lancet study that observed the diets and disease risk of 135,000 people found that total fat intake, including saturated fat, was not associated with any increase in cardiovascular disease or mortality. The study also found that when saturated fat intake increased the risk of stroke decreased.
Don’t: Consume Vegetable Oils
Polyunsaturated fats, or PUFAS, exist as omega 6 (found in processed vegetable oils like corn, soy or canola oil) and omega 3 fatty acids (found in fish, nuts and seeds).
Healthy human populations generally obtained a 1 to 1 ratio of omega 6 to omega 3 fatty acids. The increase in cheap vegetable oils in our diets has brought our inflammatory omega 6 fatty acid levels up substantially, to a ratio of 10 to 1. With this increase we see a rise in inflammatory health conditions: arthritis, diabetes, obesity, cardiovascular disease, mental health conditions, and autoimmune disease.
Vegetable oils like canola, corn and soya oil require intense chemical processing and are very unstable, becoming rancid quickly. Their high omega 6 content promotes inflammation.
Avoid these oils whenever possible by avoiding store-bought salad dressings, packaged foods, restaurant foods, and fried foods. Instead, cook from home whenever possible using the healthier oils from olives, coconut, and avocado, or using butter and ghee.
Do: Consume Fermented Foods
Our microbiome, the universe of trillions of bacteria that live inside our digestive tracts, has become the subject du jour of intense medical research. The health of our guts has been associated with virtually every disease, from our mental health to our risk of inflammatory, degenerative diseases, to our circadian rhythms and stress responses.
It is no wonder, then, that Weston A. Price, found in the 1930’s what modern science is now confirming: the healthiest human populations regularly consumed fermented foods, like kefir, that were rich in healthy probiotics.
These populations also soaked, fermented and sprouted their grains, seeds and legumes to neutralize their lectins and phytates. Lectins present in grains and legumes can cause inflammation and autoimmune reactions, while phytates act as anti-nutrients, preventing absorption of minerals in the digestive tract.
Fermentation supports the health of our gut bacteria and aids in the digestion of various foods.
Do: Personalize Your Diet
While the work of Weston A. Price and intuitive wisdom—avoid fake foods wherever possible—can serve us in our eating choices, there was a significant amount of variability among the foods consumed in healthy human diets.
How do we know what foods will help us thrive personally?
Eran Segal, in his popular Ted Talk, presents a variety of blood sugar responses to different types of carbohydrate-rich food.
When we eat food high in carbohydrates, our blood glucose levels rise as those carbs are broken down into simple sugars in the digestive tract and then absorbed. Constantly spiking blood sugar levels, when done repeatedly over time, is a recipe for fat-gain and increasing our risk of type II diabetes.
Segal and his team found that some foods, like bananas or white rice, caused a marked increase in blood sugar levels when some study participants ate them, while foods like cookies and ice cream had no effect, slowly raising blood glucose levels rather than dramatically spiking them.
There were other study participants, however, who experienced the opposite effect: a marked spike in blood sugar in response to sugary foods, like ice cream, and a more gradual increase (consistent with healthier blood-glucose control) in response to rice and cereal grains.
Segal found that an individual has a personalized blood sugar response to certain foods, which can be predicted by their genetics and microbiome, among other factors.
Segal’s team concluded that dietary guidelines are not one-size-fits-all. Each individual may have a specific set of foods on which they thrive.
Do: Find Your Perfect Diet
So, how do we find our perfect personalized diet?
Life coach, Brooke Castillo, of the Life Coach School Podcast has some useful guidelines. Castillo suggests four questions to ask yourself when eating a specific food to find out if that food is right for you:
1) Does this food taste good to me?
2) Does this food feel good in my body?
3) How is this food acting in my body?
4) Is this food helping me get me the health results that I want?
Do: Eat Food You Like
As a naturopathic doctor, I know: it doesn’t matter how good a particular food may be, if my patient doesn’t like it, he or she won’t eat it.
Finding the perfect diet for us involves eating a variety of unprocessed foods that provide us with fuel and that we look forward to eating. However, it can take a while to learn what real food tastes like if our palates have been manipulated by the chemically-enhanced flavours of processed foods.
Ayurveda, a 6000-year old medicine from India, identifies 6 tastes: sweet, sour, salty, spicy, astringent and pungent; a healthy diet consists of all 6 tastes.
The Standard American Diet contains mostly sweet taste, with some salty and sour (alcohol) added to the mix. Being relatively rare in nature, the human palate evolved to prefer these tastes over others (such as bitter taste, which is abundant in antioxidant-rich plants).
In order to balance our diets, we may need to make an effort to consume more bitter or astringent foods from micronutrient-rich leafy green vegetables. Training ourselves to appreciate a variety of tastes may be important for finding a diet that fuels us while also bringing us pleasure.
Do: Pay Attention to How Foods Feel in Your Body
If Eran Segal’s study subjects had had experience practicing mindful eating and body awareness, I wonder how many of them would have already known whether their bodies could better tolerate white rice or ice cream.
If they had been paying attention to their body’s cues, it’s possible that they already knew that white rice spiked their blood sugar, causing symptoms of shakiness, dizziness, brain fog and lethargy, or increased hunger and sugar cravings.
Whenever I see a new patient, I have him or her record their food intake for two weeks along with any symptoms experienced in their bodies. This exercise almost always proves useful in a variety of ways. Patients notice that certain foods make them feel bloated and lethargic, or cause headaches, while other foods reduce their cravings and provide them with level energy.
Paying attention to how our body feels immediately after eating or in the hours following, can provide us with invaluable information about the specific effects certain foods have on us.
Do: Consider Working With a Professional
To answer Brooke Castillo’s 3rd guideline question “How is this food acting in my body?” you may need to work with someone who understands nutritional biochemistry and physiology.
For example, you may love cheese and it may feel good in your body immediately after you eat it.
However, unbeknownst to you, cheese may be causing a delayed food sensitivity reaction that produces symptoms many hours to days later and contributes to your symptoms of hormone imbalance. Cheese may be encouraging mucus production, contributing to your chronic sinus congestion.
The way different foods interact with our hormones and immune systems may not be apparent immediately after we ingest them. The effects may be delayed or slowly accumulate over time. Gaining a professional’s view on the impact a food has on our complex bodily systems, including our personalized genetics and gut microbiome, can help us understand whether that food has a place in our ideal diet.
A professional combines his or her knowledge of the body with your knowledge of your own body, your health history, and blood tests, to help you identify which foods might not be right for you.
Do: Eat Food that Supports Your Health Goals
As Hippocrates once said, “Let food be thy medicine.” As a naturopathic doctor, I believe that nutrition has an important place in disease prevention and healing. Each bite of food we take can have the effect of moving us toward health or away from illness.
Our nutritional requirements will differ depending on our health goals. A 71-year old woman undergoing chemotherapy and radiation for stage 2 lung cancer will be eating a very different diet than her 24-year old bodybuilding grandson. A 42-year old woman who has polycystic ovaries and hopes to get pregnant in the next year will also have completely different dietary requirements and health goals.
You might love the food you eat. It might feel great in your body; you’re eating unprocessed, whole foods you prepare at home. However, you’re not feeling as amazing as you feel you should. Perhaps you feel tired, or struggle to lose weight. You might suffer from depression, diabetes, or daily digestive symptoms.
Depending on your health goals, a healthcare professional can work with you to find the ultimate nutrition do’s and don’ts for your body.
Do: Have Courage
Dipping our toes into the deep pool of human nutrition can be a daunting, yet essential act. Our dietary habits have the power to deeply influence our health. In the words of Ann Wigmore, “The food you eat can either be the safest and most powerful form of medicine, or the slowest form of poison.”
Removing processed foods from our kitchens, eating whole foods, cooking at home, eating enough of the right types of fats, developing awareness of how foods feel in our bodies, and considering working with a professional to help us reach our health goals through diet and lifestyle changes, can have a powerful impact on the quality of our lives.
Estrogen levels in the brain and body affect our brain’s levels of dopamine and norepinephrine, two neurotransmitters that are implicated in mood disorders like depression, psychosis and anxiety.
Our brain has several built-in recycling processes to keep us level-headed. When neurotransmitters (brain chemicals that have mood-regulating effects) are finished with their tasks, enzymes recycle them, breaking them down into their chemical parts to be reused again at a later date. This process controls the level of chemical nervous system stimulation in our brains and keeps our moods regulated.
You’re at home, late a night, working on an important assignment, driven by the excitement of the topic at hand. Your brain is flooded with dopamine, a brain chemical that is connected to positive mood and motivation, pleasure and reward; dopamine pathways are activated when we’re engaged in a task that is pleasurable and rewarding, when our lives are flooded with meaning and we’re working towards a goal. Dopamine, however can also be connected to psychosis, conditions like schizophrenia and bipolar disorder, and also be linked to impulsive behaviour, aggression and irritability, when over-expressed.
Typing happily, you near the end of your assignment. Suddenly, your computer screen goes dark. Your heart begins to race, your skin prickles and you’re overtaken by anxiety, panic and fear. Your body is releasing norepinephrine, a chemical connected to stress, anxiety and the “Fight or Flight” response, but that also allows us to feel alert and energized. Your heart pounds as your reboot your computer. You are hyperaware of the sounds and smells around you. Your skin prickles and your breathing is loud and rapid.
You exhale with relief as your computer screen lights up again, revealing that your assignment is unharmed. Stress drains out of your body, and your norepinephrine levels fall. You begin to tire; it’s time for bed. You add some finishing touches to your work, hit “save” and turn in for the night. The stress and motivation you felt only hours before dwindle, as the neurotransmitters responsible for these responses are swept out of your synaptic clefts and recycled.
When our brains have had enough stimulation of dopamine (mood, reward, pleasure, but also aggression, irritability, impulsivity and psychosis) and norepinephrine (stress and anxiety, “Fight or Flight”, but also alertness and energy), both get recycled through COMT, which pulls them out of circulation, breaks them down into their chemical parts, and reassembles them for later use.
We all have variability in how fast our COMT enzyme works, based on the expression of the COMT genes in our DNA. Some of us have slower COMT genes, meaning that our brain levels of dopamine and norepinephrine tend to be higher than other people’s, as our ability to clean up and recycle these hormones is slowed. This might result in an individual (depending on other genetic and lifestyle factors) who is at a higher risk of mental health conditions like psychosis or bipolar disorder, or someone who is more irritable, prone to aggression, or stress intolerant.
Others have more COMT gene expression, resulting in a faster enzyme that clears dopamine and norepinephrine more quickly, resulting in lower brain levels of these neurotransmitters. If other factors are present, these individuals may be more at risk for mental health conditions such as depression, low mood, lack of motivation, or susceptible to addictions.
Beyond genetics, there are several environmental and biological factors that may affect the speed of the COMT enzyme. One of these factors is estrogen. Estrogen slows the COMT enzyme down by as much as 30%. This means that when estrogen levels are high (seen in many women around ovulation or premenstrually, or in women with generally high estrogen levels, termed “Estrogen Dominance”, COMT performs more slowly and dopamine and norepinephrine levels remain elevated.
Depending on the extent of the problem, women with high estrogen often experience anxiety and irritability and a low tolerance for stress. On the more severe end of the spectrum, some women experience conditions such as PMDD (Premenstrual Dysphoria Disorder) or PMS-induced psychosis, resulting from abnormally high brain levels of dopamine and norepinephrine due to high estrogen. These conditions probably result from a combination of high estrogen, slowed COMT and other genetic and lifestyle factors. Xenoestrogens from environmental toxins, or birth control pills may also slow COMT and further exacerbate some of the symptoms of estrogen dominance.
Conversely, women with lowered levels of estrogen, such as those with amenorrhea (missed menstrual cycles) from various causes—PCOS is one, so is the birth control pill, especially progestin-only pills, or hormonal IUDs—or women who are peri-menopausal or menopausal, will have a faster COMT enzyme. This means that dopamine and norepinephrine will be cleared from the brain more quickly. Low levels of these neurotransmitters may result in depression: low mood, low energy and lack of motivation. On the extreme end, low levels of dopamine in the brain may result in conditions like Parkinson’s. Currently, research is being done on estrogen-replacement therapy as a treatment for Parkinson’s because of its ability to increase brain dopamine levels through slowing COMT.
When it comes to birth control pills, which are combination of synthetic estrogen and synthetic progesterone (“progestins”), or just straight progestin, either in pill-form or in a hormonal IUD, effects can be unpredictable. There is evidence that oral contraceptive use, especially progestin-only contraception, can exacerbate anxiety and depression, especially in teens. The pill acts by suppressing ovulation and suppressing natural hormone production, which may result in low levels of naturally-occurring progesterone and estrogen, which can slow COMT. However, the synthetic estrogens from the pill may interact with COMT, speeding it up in some women. Therefore the effects of specific forms of birth control on individual women is hard to predict; if functional medicine and genetic research tells us anything, it’s that there is no one-size-fits-all when it comes to striking the right hormonal balance.
Estrogen also has effects on another enzyme, called MAO-A, that recycles serotonin, the “Happy Hormone”, often implicated in depression and anxiety. Like COMT, estrogen slows down MAO, reducing the speed at which the body breaks down serotonin, resulting in higher brain serotonin levels. Drops in estrogen around and before a woman’s period, or low estrogen levels, may result in feelings of depression. Many women report feeling depressed and craving carbs and sugar around their periods. This is often related to a drop in serotonin as estrogen levels fall right before menses. Drops in serotonin levels due to drops in estrogen levels after childbirth may explain postpartum depression, according to some researchers.
The link between estrogen and its effects on COMT and MAO hint at the complexities of the body and brain’s hormonal milieu and its implications for hormonal regulation and mental health. Mental wellness is a complex state involving a variety of factors: hormones, enzymes and neurochemical pathways that are affected by our environment, our genetics and our hormonal predispositions. This is why I believe in taking a functional approach to mental health, seeing our mental health symptoms for what they are: symptoms, and making efforts to uncover underlying causes rooted in lifestyle, genetics and our environment. I believe the way to address symptoms is to trace them back to their source.
For many women, treating depression, anxiety and stress-intolerance may involve balancing estrogen levels and healing the menstrual cycle. For others it may involve supporting genetic susceptibilities with lifestyle changes, finding a birth control method that balances (or coming off entirely), and reducing exposure to xenoestrogens, supporting estrogen detoxification pathways, and addressing women’s health conditions such as irregular menses, and conditions like PMS, fibroids, endometriosis and PCOS.
In the past I used to suffer from “hanger”, feeling hungry and irritable if going more than a few hours without food. Now my body is adapted to fasting, going prolonged periods without food—and I feel all-the better for it.
When I was a kid, no one ever had to convince me to finish my dinner. Perpetually “hangry” (hungry and angry), I was the Tasmanian devil of snacking, vacuuming up whatever food substances crossed my path, leaving wrappers and crumbs in my wake. “Never get between Talia and her food,” my brother facetiously coined when, like a voracious bull, I would bully my way into the kitchen to fix myself an emergent after-school snack. From the moment I was born, it seems, going more than two hours without eating was a physical impossibility. “I’m sick with hunger,” I would complain whenever my blood sugar levels dipped.
Now I sit here writing this article, in my adult incarnation, comfortably having abstained from eating for more than 14 hours. Whereas before I couldn’t go more than 2 hours without some kind of sugary snack, my body is now adapted to thriving during prolonged periods without food—and I feel all-the better for it.
“Eat a snack every 2-3 hours to keep blood sugar stable and lose weight,” dieticians and nutritionists often advise . However, as we dig into the disease prevention, anti-aging and weight management research, we learn that there may be benefits to going without food for prolonged periods.
We humans spent much of our evolutionary history hunting and gathering with extended periods of food scarcity. Our bodies adapted to survive through, and perhaps even thrive and depend on, periodic fasts. We now live in a society that enjoys food abundance: with 24-hour convenience stores and fast food restaurants at our disposal, we rarely go hungry. This recent lifestyle change may contribute to the increase in the diseases of excess that afflict modern bodies.
Ancient healing systems like Ayurvedic medicine and Traditional Chinese Medicine have long recognized the benefits of fasting for purifying and healing the body. Today, a body of research is accumulating that suggests that fasting may help treat diseases like multiple sclerosis and cancer, reduce the risk of chronic metabolic diseases, such as diabetes, battle dementia and cardiovascular disease, and reverse the effects of aging, helping us live longer.
What Happens During Fasting:
Human physiology fluctuates between two modes: the fasted and the fed state. After eating, a hormone called insulin rises in response to the intake of dietary carbohydrates and, to a lesser extent, protein. Insulin allows glucose to enter cells where it can be used for energy. Insulin encourages the storage of body fat and glycogen—a molecule stored in the muscles and liver that can be broken down quickly for energy. Insulin is an anabolic hormone that promotes tissue building and growth.
Our bodies are in the fed state, or postprandial state, for up to 4 hours following a meal, when blood sugar and insulin levels rise and the body begins to store food energy. 4-6 hours after eating, our bodies enter the post-absorptive state. Insulin and blood sugar levels fall, and blood sugar is maintained through the breakdown of liver and muscle glycogen. At the 10-12 hour mark post-meal, the body enters the fasting state. At this stage, glycogen stores have been depleted and blood glucose is maintained through a process called gluconeogenesis: glucose is created from fat, lactate and protein. In the fasting state, the body taps into fat stores to create ketone bodies, which are used for fuel.
Approximately 24-48 hours after a meal, the body enters a state called autophagy (or self-eating). The body breaks down old, damaged cells into their proteins and reuses them to build new cells or for fuel, through gluconeogenesis. Autophagy has gained the attention of researchers who recognize its benefits for managing inflammation, slowing the effects of aging, and treating various chronic diseases, such as autoimmune disease and cancer—more on this later!
Fasting to Treat Cancer:
Valter Longo, PhD, at the Longevity Institute at the University of Southern California, examined the effects of 2 to 4-day fasts on patients with cancer who were undergoing chemotherapy. The study found that several days of fasting improved the efficacy of chemotherapy, while reducing its side effects, protecting healthy, non-cancerous cells. Healthy cells responded to the periods of food restriction by shutting down, protecting them from the toxicity of the chemotherapy. Cancer cells don’t have such a response, leaving them susceptible to the chemotherapy. “Cancer cells are dumb cells,” says Dr. Longo.
The fasting period not only improved the effects of cancer treatments, it stimulated the regeneration of the immune system through the creation of progenitor stem cells. Fasting cleared out damaged immune cells and cancer cells through autophagy and new cells were regenerated upon re-feeding. Dr. Longo and his team found that up to 40% of the immune system is rebuilt in mice after a fasting and re-feeding cycle.
Fasting Mimicking Diets:
Recognizing the difficulty in going 3 days without food, Dr. Longo developed a 5-day “Fasting Mimicking Diet” that allows for the consumption of about 700-1000 calories per day in the form of small snacks. The Fasting Mimicking Diet is low enough in calories, protein and carbohydrates to mimic the physiological conditions and benefits of fasting like autophagy, ketone body production, beneficial stress response, and cancer cell starvation.
Mice given the Fasting Mimicking Diet (FMD) lost 30% of their body weight through the breakdown of body fat and clearing away of old, damaged cells. When the mice were re-fed, their blood, brain and bone cells were rebuilt. The mice who underwent the Fasting Mimicking Diet had rejuvenated immune systems, decreased incidences of cancer, reduced body fat, improved cognitive performance, decreased inflammation, and increased lifespans.
Fasting to Treat Autoimmunity:
Research in mice showed promising results in using the Fasting Mimicking Diet to treat multiple sclerosis, a debilitating autoimmune condition that attacks the nervous system. When following the diet, immune cells that were attacking the brain and spinal cord were destroyed. Upon re-feeding, new progenitor stem cells were created that repopulated the immune systems of the affected mice, and aided in repairing the damage to the brain and spinal cord. The Fasting Mimicking Diet resulted in a 20% reduction in autoimmunity in mice with multiple sclerosis.
A study that examines the effects of the Fasting Mimicking Diet on humans with Crohn’s Disease, an autoimmune disease the affects the digestive system, are currently underway.
Fasting to Reverse Aging:
Autophagy, the process of removed and recycling old and damaged cells, is a new area of research for reversing the effects of aging. Autophagy alleviates the body burden of senescent cells that have stopped dividing but are still robbing the body of essential nutrients and energy.
When cells become senescent, they release inflammatory mediators, which can damage neighbouring cells and cause inflammation and disease. Cellular senescence is thought to be one of the primary mechanisms by which we age. As we age, more cells become senescent, causing age-related inflammation. A study found that inflammation is the primary factor that drives the aging process, damaging DNA and contributing to various diseases, such as cardiovascular disease, diabetes, arthritis, cancer, and autoimmunity.
The process of fasting and re-feeding stimulates the production of new, healthy progenitor stem cells in the immune system. Mice and human volunteers who underwent cycles of the Fasting Mimicking Diet had decreased numbers of myeloid cells, the inflammatory immune cells that become more numerous as we age, and increased numbers of cytotoxic T cells, which protect the body against viruses and cancer.
Fasting promotes longevity through its inhibition of Insulin-like Growth Factor -1 (IGF-1), a growth factor that promotes cellular growth, and prevents the death of senescent cells. Growth factors are important for growing babies and children, developing fetuses, boosting muscle, and growing new brain cells. However, growth factors like IGF-1 are negatively associated with longevity because of their potential to stimulate the growth of cancer and prevent autophagy. Mice whose growth factor-dependent genes were removed, or “knocked out”, lived 40-50% longer and suffered from less diseases as they aged. IGF-1 is stimulated by protein and carbohydrate intake; it is elevated in the fed state and inhibited when fasting.
Healthy humans who underwent cycles of the Fasting Mimicking Diet had lower risk factors that were associated with cardiovascular disease and diabetes, such as lowered blood pressure, reduced CRP (a marker of inflammation in the blood), and reduced fasting blood glucose levels. These markers remained improved even after the subjects returned to a normal diet, which indicates that fasting may help reduce the risk of chronic diseases, such as diabetes and heart disease, promoting health longevity and increased lifespan.
Fasting for Energy and Resilience to Stress:
Hormesis is the process in which the body’s response to a stressor like the slightly toxic flavonoids in plants, intense exercise, or extreme temperatures, benefits the body as a whole. Hormesis is one of the reasons that exercise and green leafy vegetables are so good for us; they impose minor stressors on the body, boosting its healing properties, and improving resilience.
Fasting, in addition to other positive stressors, up-regulates a stress-response gene called FOX03. When FOX03 is activated, it produces proteins that reduce inflammation, increase anti-oxidant production, repair DNA, and increase cellular energy production through the creation of new mitochondria. Humans with a more active version of the FOX03 gene have an almost 300% chance of living to be over 100 years old.
Fasting also promotes a process called mitophagy. Similar to autophagy, mitophagy involves removing and recycling damaged mitochondria that are no longer able to effectively produce energy. Through activation of the FOX03 gene, more mitochondria are created to replace the old, improving energy production. The creation of new mitochondria only occurs in response to exercise, extreme temperatures, and periods of fasting.
Fasting for Weight Loss:
It doesn’t take a researcher to figure out an obvious truth about fasting: when you don’t eat, you lose weight. Dr. Jason Fung, MD, a Toronto-based nephrologist, prescribes fasting to his obese and diabetic patients. In his book, The Obesity Code, Dr. Fung discusses how the old paradigm of restricting calories for weight loss—eating 1500 calories a day while burning 2000, for example—is out-dated and ineffective for keeping weight off longterm. Dr. Fung argues that fat storage and breakdown are not the result of a simple calories in minus calories out equation, but the performance of a hormonal orchestra conducted by insulin. Insulin stores fat and glycogen, while inhibiting the release of fat breakdown. The body only begins to tap into its glycogen and fat stores when insulin drops during the post-absorptive and fasting phases after a meal. Once it depletes its glycogen stores, the body burns fat as its main source of fuel as long as insulin levels remain low.
According to Dr. Fung, fasting is superior to caloric restriction diets because it keeps insulin levels low for long enough to allow the body to deplete its glycogen stores and tap into fat. Fasting also releases surges of growth hormone, which prevents muscle loss, and norepinephrine, which boosts energy and feelings of well-being. Unlike caloric restriction diets, studies have shown that metabolism increases during and after fasting, preventing weight regain. Dr. Fung argues that fasting can spare muscle, boost metabolism, increase energy, and increase feelings of well-being, making it an effective tool for lasting weight loss.
Ways to Fast:
While the health benefits may be numerous, fasting isn’t easy. The first time I tried a prolonged fast, all I could think about was food. Food was everywhere and the people around me seemed to be eating all the time. My body, accustomed to being constantly fed, wasn’t too happy with the sudden metabolic switch I was demanding from it. Many of our metabolisms have been trained to run on dietary carbohydrate and glycogen as their primary fuel sources, making the first few hours to days of fasting a challenge. However, there are many ways to ease into the practice of fasting. You can obtain Dr. Valter Longo’s Fasting Mimicking Diet kit from a healthcare provider through ProLon, or practice small intermittent fasts, such as Time-Restricted Feeding.
Time-Restricted Feeding:
A researcher at the Salk Institute in Califoronia, Dr. Sachin Panda, PhD, found that restricting eating time had amazing health benefits in mice. Mice were fed an unhealthy diet of lard and sugar. The mice, as you might expect, had shorter lifespans and a variety of health problems: diabetes, obesity, and heart disease. However—and this part is miraculous—when Dr. Panda and his team restricted the time the mice were fed the exact same crappy diet to 12 hours (instead of allowing them to eat whenever they wanted), none of the negative health benefits occurred; the Time-Restricted Fed mice were 70% leaner, lived longer and were free from diabetes or heart disease.
Further investigation revealed that restricting feeding time to 8-12 hours a day, resulted in mice that had less body fat, improved muscle mass, decreased inflammation, increased cardiovascular function, increased mitochondrial function, higher levels of ketone body production, increased cellular repair processes and anti-oxidant production, and increased aerobic endurance. It was when the mice ate, not what they ate, that conferred these health benefits.
North Americans, on average, eat on a 15-hour clock. We seem to eat constantly, stopping only to sleep. To study the effect of Time-Restricted Feeding on humans, Dr. Panda had human participants restrict their food intake to 12 hours a day; if the volunteers had their first sip of coffee at 7 am, they were told to cease all food intake by 7pm. After the completion of the 16-week study, the volunteers lost 3-5% of their body fat without making a conscious change to their diets. The participants reported sleeping better and feeling more energized in the morning. They noted that their overall calorie consumption decreased by about 20% without effort.
Research into Time-Restricted Feeding indicates that allotting at least 12 hours a day to fasting boosts the body’s repair mechanisms, improves digestive function and motility, provides time for the body to switch to ketone body production (which tends to happen 10-12 hours after a meal), improves blood sugar control, regulates appetite, and enhances stress resilience. Taking a break from eating allows the body to invest its energy into repair, rather than digestion. The best part about Dr. Sachin Panda’s research is its simplicity; to obtain all of the benefits, simply avoid after-dinner snacks!
Intermittent Fasting:
Similar to Time-Restricted Feeding, Intermittent Fasting plays with the ratio of fasted to fed hours. Proponents of Intermittent Fasting refrain from eating from 12 to 23 hours within a 24-hour period. A common ratio of fasted to fed time is 16 to 8 hours: fasting for 16 hours a day and eating within an 8-hour window. For example, if breakfast is at 8am, then those following a 16:8 intermittent fast stop eating by 4pm in the afternoon.
Alternate Daily Fasting or the 5:2 Diet:
Studies with mice and human subjects found that alternating daily food intake, or following a 23:1 fast (having just one meal a day) every second day, was effective for weight loss. The protocol is beautifully simple: every second day either fast completely or indulge in only one meal. While people tend to eat more on their “fed” days, they don’t seem to make up the calories that are lost on the fasting days, resulting in an overall reduction in calories and weight loss.
Water Fasts:
It’s estimated that we need to fast for at least 36 hours to get the autophagy benefits, which makes water fasting a powerful therapeutic and anti-aging practice. Water fasting is simple: withstand extended periods, usually 3 to 5 days, but often longer, only consuming water.
The longest recorded water fast was 382 days, performed in 1973 by a 27-year old male who weighed 456 lbs. During the months he fasted, the 27-year old consumed only water and a multivitamin and, according to the study published on him, experienced “no ill-effects”. While water fasts can have amazing therapeutic benefits, it is advised that they be medically supervised.
Ketogenic Diets:
Ketogenic diets are high-fat diets that restrict carbohydrates and limit protein, and can mimic the low-insulin conditions of fasting. Because carbohydrates and protein are restricted, the body is forced to turn dietary fat into ketone bodies, which it can use for energy.
Ketone bodies, especially beta-hydroxybutyrate, produced from either dietary or body fat, have important therapeutic uses. They provide more energy for the brain than glucose, which can have benefits for memory, mood, concentration and cognitive performance. Ketogenic diets have been recommended for treatment-resistant epilepsy, and diseases associated with cognitive decline like Alzeimer’s and Parkinson’s. More recently ketogenic diets have been recommended for mental health conditions, such as depression and anxiety.
Ketone bodies also help cells resist oxidative stress, preventing cellular damage, which makes ketogenic diets of interest to cancer researchers because or their ability to starve cancer cells of protein and carbohydrates, while fuelling healthy cells.
Ketogenic diets can deliver many of the benefits of fasting because of the low-insulin, low growth factor conditions they induce. When a person becomes “keto-adapted”, able to burn ketone bodies efficiently for fuel, the transition to fasting is easy. For this reason, ketogenic diets and fasting often go hand-in-hand.
Cautions:
While fasting can deliver many health benefits, it can impose a temporary stress on the body for those who haven’t adapted to ketosis or prolonged periods without food. Therefore, it’s important to fast under the supervision of a medical professional, especially if deciding to embark on an extended fast.
Before deciding to fast, the individual’s energy levels and vitality, health status, hormone regulation (those who are taking insulin should practice extreme caution when fasting), age, health history, and health goals, should all be considered. A woman of fertility age will have different health goals than a 72-year old woman with type II diabetes. The former may want to preserve body fat and promote fertility and ovulation, while the latter may want to reduce her insulin and growth factor levels, and lose weight in order to promote health longevity.
Fasting may not be appropriate for everyone. For example, those who are underweight, pregnant, breastfeeding or suffering from an eating disorder should not fast. Fasting in women of reproductive age has the potential to produce hormonal imbalances such as hypothalamic amenorrhea (irregular or absent menstrual cycle). Fasting can exacerbate or cause dysregulation in stress hormones, particularly cortisol, known as “adrenal fatigue”, and potentially effect thyroid function, as a result of the body’s starvation response. Fasting while under the pressure of chronic mental and emotional stress is probably not a good idea. Working with a professional and listening to your body are key elements to doing fasting right.
However, when used correctly, it can be a simple, free, powerful therapeutic tool for healing the body, treating chronic disease, and promoting longevity.
A naturopathic doctor offers tips for navigating the often contradictory and confusing world of modern human nutrition.
As soon as we start to feel comfortable with our grasp of human nutrition—which foods are healthy, which ones are unhealthy, and how to eat a balanced diet for optimal health—a new study gets published that shatters our once-felt sense of confidence.
Confusingly contradictory health claims constantly appear in the news, like the American Heart Association’s vilification of coconut oil. The vegan diet-promoting documentary What the Health, currently trending on Netflix, turns convention on it head by assuaging our fears of refined sugar, instead blaming animal protein, eggs and dairy for the worldwide diabetes epidemic. Even I find myself doubting the 15 years I’ve spent studying and working in the field of human health every time paradoxical nutritional data is uncovered.
When I was in high school, I remember patting myself on the back for choosing fat-free options, hoping the leanness of my food would encourage leanness of my flesh. I gave up meat, understanding that I was making a healthier choice; I was told that meat, fat and cholesterol were all culprits of heart disease. I tried giving up eggs and dairy, trying on veganism in order to minimize my impact on the environment. I did an elimination diet while at naturopathic medical school, removing gluten. When my colleagues started reading about the Paleo Diet—grains were the enemy all along, while meat was good for us—I slowly began to embrace a “primal” diet. I started removing myself from the influence of decades’ worth of poorly conducted research and began welcoming saturated fat back into my life. Fat was fine; it was carbs that were the root of all disease. Atkins had gotten it right from the beginning. Eventually I cut out all carbs and sugar and tried a ketogenic diet, eating lots of fat, moderate amounts of meat, and some vegetables.
My journey brings me here, to my Facebook newsfeed, which has been infiltrated with articles condemning coconut oil and saturated fat for raising LDL cholesterol and contributing to cardiovascular disease. “But I thought it was healthy!” Friends, family and patients cry, tearing their hair out in confusion over the news. Some patients have watched Netflix’s What the Health, a documentary from the makers of Cowspiracy, which asserts that sugar’s link to type II diabetes may not bas as strong as previously thought.
The flip-flopping is frustrating for sure, especially for those of us who are committed to living healthy lives for as long as possible. But before we toss our tubs of coconut oil and liquid stevia drops in the garbage and start pulling out the white sugar and margarine again, we should consider how nutritional research is conducted. Let’s entertain different traditional, holistic viewpoints on food and nutrition in order to learn how to feed our bodies optimally.
The Problem with Nutritional Research
There are several problems with how we study nutrition. One of the challenges lies within science itself; scientific studies, by their very nature, attempt to isolate all of life’s complexity down to two variables in order to study them while nutrition, as it’s practised in the day to day lives of human beings, consists of an infinite number of important factors that are often not taken into account.
Most human diet studies are epidemiological. Researchers follow populations of people for years, tracking what they eat and noting how many diseases they get over time. They then synthesize the data to create story. For instance, how much fibre did the people who had heart disease eat? Did those who avoided gluten have a higher risk of diabetes?
In order to assess dietary intake, most epidemiological studies use Food Frequency Questionnaires, or FFQs. Study participants are asked how often they eat certain foods (such as chicken) per week. They are asked to check a box, from “none” to “more than 6 times a week”. As a clinician interested in how my patients’ nutrition may be affecting their health, I assess diet in a few different ways. In the initial appointment, I ask my patients to recall everything they’ve consumed in the past 24 hours to get a rough overview of how they typically eat. Then, between the first and second appointments, I have my patients track their foods in a diet diary over the course of one to two weeks. The accuracy with which my patients report their food intake from the day before depends on their memories, perceptions, and diligence in recording, among other things, and this can compare drastically with their diet diaries that are recorded in real time. Not only do the mundane memories of daily meals evade us, we are often found guilty of deceiving ourselves based on how we feel we should be eating, rather than how we actually are. I find it hard to believe that participants are filling out FFQs accurately.
Also, the stories that epidemiological studies create from the data establish correlation, not causation. With many correlations (like one of my favourites: ice cream consumption and drowning—both occur in summer) there is often no direct relationship. If assessing the connection between fat intake and diabetes, a good study will take into account all meaningful variables, such as how often the participants exercised, or whether they had existing cardiovascular disease. However, considering all the possible factors that might effect the relationship is virtually impossible. For instance, what was the status of the gut flora of the participants? What was their antioxidant or mineral status; were they magnesium deficient? Were they consuming meat that was pasture-raised or corn-fed? How high was their daily toxic exposure? Did they experience chronic stress? How well were they sleeping? What were their levels of inflammation like? And so on.
The trouble with studying nutrition and disease is that, when it comes to health, context matters; context may be all that matters. For instance, while we know that barbecued meat can produce carcinogens that potentially lead to cancer, a study found that when the meats were seasoned with rosemary the carcinogenic load of the meat was neutralized. It’s nearly impossible to form a complete picture when we insist on studying isolated factors, leaving out many important details.
Animal studies, while allowing for tighter control (we don’t ask mice to report their diets, we just feed them), are also flawed. Firstly, mice and humans are completely different species with different nutrient requirements. However, animal study designs can also be problematic. Animals are given lard and white sugar to assess the effects of a high fat, high sugar diet on their health—their diets are exaggerated for the purpose of the study. Human beings, however, eat burgers, cake, and ice cream. We don’t eat single nutrients like fat and sugar, we eat food. If a mouse gets sick on a diet of lard and table sugar is it because of the foods it was eating, something he wasn’t eating, or some other unforeseen factor? There may be a huge difference between eating a high-fat diet with no vitamins and minerals, and eating a high-fat diet that contains complete nutrition.
A third method for studying human nutrition is through randomized control trials, or RCTs. In RCTs humans are randomized into a group that receives an intervention, like a dietary plan, or a control group that is told to follow some other diet or just eat normally. These trials control as many variables as possible, but the timeframe for these studies is often too short to garner meaningful information about health outcomes, which may take years to manifest. It is also difficult to get participants to stick to meal plans. Further, it’s hard to establish consensus for each diet being studied. For example, when assessing the nutritional merits of the Paleo diet, how many servings of vegetables should participants be told to consume? How many grams of fat? What types of fat?
It’s important that we can use studies to seek answers to our questions about the relationship between nutrition and health. However, due to its many limitations, nutritional research can only take us so far. This is why one study may indicate that high sugar diets contribute to diabetes risk, while another study finds no relationship.
A New Food Guide
If we can’t trust research studies to tell us what to eat, who do we trust? Surely we can’t rely on Canada’s Food Guide, with it’s outdated recommendations that simultaneously overemphasize grains and dairy, while continuing to uphold archaic views on fat. Primarily created in the 40’s to help Canadian families ration their food during the war, the Food Guide was not necessarily created to promote the optimal health of those who follow it.
Dr. Ray Cronise, a former NASA scientist, outlines a food pyramid in his paper to help organize food into nutrient content. I often borrow his pyramid to depict nutritional balance to my patients.
Ray’s pyramid is composed of four circles, three that form the base of the pyramid, forming the three main groups of macronutrients: protein, fat, and carbohydrates, and foods that are composed primarily of each. The circle at the top represents the foods that contain a higher number of micronutrients: vitamins and minerals, which are mainly non-starchy vegetables like leafy greens.
Protein-rich foods include meat and animal products, including fish, eggs and dairy. Fat-rich foods include nuts, seeds and oils like coconut oil, avocado and olives. Carbohydrate-rich foods include starchy vegetables like potatoes, grains, legumes and fruit. Ray concedes, however, that none of these foods are composed of a single macronutrient; animal products often contain a significant amount of fat; nuts and seeds also contain protein and carbohydrates; and legumes and grains contain some protein as well.
Ray points out that most diets, particularly the Standard American Diet, is bottom-heavy. North Americans generally over-consume macronutrient-rich foods that are higher in fats, carbs, proteins, and calories in general, and under-consume micronutrient-rich foods like fruits and vegetables. Because of this, North Americans consistently fail to meet the levels of vitamins, minerals and antioxidants essential for optimal bodily function.
It seems that even “healthy” diets tend to focus on the bottom of the pyramid, restricting certain groups of foods while making up the balance by over-emphasizing others. Paleo and low-carb dieters often fixate on the right side of the pyramid, including animal products, nuts and seeds, but avoiding grains and legumes, while vegan and vegetarian diets concentrate on the left side of the pyramid, eschewing all animal products and getting protein from grains, legumes and nuts instead.
One thing all healthy diets seem to emphasize, however, is fruit and vegetable consumption. When studying the merits of a vegan or paleo diet, it is the non-starchy, micronutrient-rich vegetables that may confer most of the health benefits, regardless of the carb, fat and protein content. Therefore, Ray recommends focusing on the top of his food pyramid, eating as many vegetables as possible, while eating a balance of foods from the base.
Since we rarely eat pyramids, I often depict this balance for my patients using a plate. I divide the plate into four quarters. One half of the plate is dedicated to colourful vegetables, with at least a full quarter dedicated to greens. The other two quarters of the plate are divided into starches: grains, legumes, tuberous vegetables, and proteins: meat, dairy, eggs, fish, or legumes. Oils and fats can be used to cook with or added to the meal in the form of avocados, nuts and seeds.
Listening to the Body as Guide
So, while Ray’s advice to eat as many green and colourful vegetable as we can while eating a balance of the foods at the bottom of the pyramid is sound, how can we establish what the right balance is for us? Many of us will have vastly different requirements for the macronutrients: carbs, fat and protein. My body has an energy demand that is different from that of my 6′ friend who lifts weights daily, or my 90-year old hypertensive, mainly sedentary Italian grandmother. As a naturopathic doctor, who believes in an individualized approach to health, I tend to reject top-down dietary recommendations that ignore the variabilities among people.
A friend of mine, having damaged his health through a string of restrictive dieting, argues that all food—even refined sugar and saturated fat—has a place in a healthy diet. He believes our bodies are designed to crave fat, protein and carbohydrates in ratios that promote optimal health. He writes in his book that we can eat whatever we want as long as we eat intuitively and avoid foods laden with “fake” flavours and processed oils, like corn oil, that confuse our internal cues and hunger signals. He also argues, like the filmmakers in the Netflix documentary, What the Health, that there is no evidence that refined sugar causes diabetes, and that diets based on avoidance of certain foods are detrimental for health.
While I’m not convinced that refined sugar deserves to be completely cleared of all charges, I agree that mindful and intuitive eating may be the key to maintaining balance. Healing with Whole Foods by Paul Pitchford places awareness and physical activity at the base of its Integrative Food Pyramid. The idea is that we need to first establish the foundations of movement and mindfulness before we begin to talk about food intake. As my friend says, perhaps the key is tuning in to our own internal physiological and emotional cues through mindfulness, paying attention to hunger and cravings, rather than measuring calories, carbs, protein, or fat grams.
Following our internal cues may be difficult, as the book TheDorito Affect outlines. The author points out how certain foods are engineered to override our hunger and satiation signals and monopolize our cravings, leading us to overeat. Therefore, if we’re going to follow our body’s signalling, mindfulness is a requirement, but so is following the advice of Michael Pollen, author of The Omnivore’s Dilemma, who famously tells us to “Eat food. Not too much. Mostly Plants.”
Pollen urges us to stick to foods that resemble something we might encounter in nature: eat foods our grandmothers would recognize; purchase foods that come from a plant, not foods that are made in one; and to stick to whole foods or packaged foods with five listed ingredients or less. Pollen also encourages us to cook and prepare as much of our own foods as possible. Do you have a craving for potato chips, ice cream, or dark chocolate? Feel free to indulge, as long as you make it yourself using the raw, natural ingredients. The theory is that, when the body is given clean, whole food, it regulates its hunger and satiety signals to communicate to you exactly what it needs.
Heal the Individual
When it comes to whole foods, I believe that there are no “good” or “bad” foods, generally speaking. Observational studies that examine how traditional societies ate suggest to us that saturated fat, animal protein, dietary cholesterol, and carbohydrates all have a place in a balanced diet. However, when it comes to diet, especially therapeutic diets, it’s my job to consider the individual and their health context: there are no good or bad foods, but some foods are better or worse for certain people, and some may even be better or worse for certain people at certain points along their health journeys.
When I am helping my patients calm inflammation, heal their digestive systems, clear their skin, or manage autoimmune disease, I often recommend identifying food sensitivities and eliminating those foods from the diet. Oftentimes these foods need to removed only temporarily, but sometimes foods may need to be removed indefinitely. Patients with insulin resistance, such as in the cases of obesity, PCOS, diabetes or metabolic syndrome, often do well on a low-carbohydrate diet to restore insulin sensitivity. Again, these anti-inflammatory, reduced-carbohydrate diets may only be required until hormonal balance is restored. Older adults concerned with promoting longevity, or patients undergoing cancer treatment, may do better restricting protein to lower their levels of growth factors, while athletes and stressed out adults may require higher amounts of protein to promote muscle building, or to synthesize mood-regulating neuro-chemicals. A woman who is stressed, depressed, exhausted and iron deficient may feel much better increasing her dietary intake of red meat to help regulate her nervous system. Another woman, with a family history of colon cancer, may do better avoiding it.
Endless factors need to be taken into account when we consider which dietary style is right for us. Our health goals, health status, nutrient status, digestive system health, immune system health, liver functioning, insulin sensitivity and hormone balance, levels of stress, toxic load and inflammation are just some of the things that I consider when making lifestyle recommendations for my patients. Lifestyle preferences, tradition, culture, religious backgrounds, cooking abilities, time constraints, and other factors, will also all play a role in our food choices and eating habits.
Our emotional connection to food and our ethics also matter. While veganism is certainly not a diet I recommend, if consuming animal products is out of line with one’s morals, then following a vegan diet may be the healthiest way for them to live in accordance his or her beliefs. Similarly, someone with a history of disordered eating may need to lift all food limitations, even junk food, in order to heal his or her relationship with food and hunger.
Investigations into the eating patterns of traditional societies tell us that human beings thrive on a variety of different diets. Optimizing diet for the individual goes beyond following the latest research or government and industry-funded health recommendations. It involves eating a variety of natural, whole foods, learning to pay attention to the body’s hunger signals, and even working with a health professional who uses diet to help promote health and manage disease on an individual level.
I talk about root causes of anxiety, the most common mental health condition, and what to do about it from a functional medicine perspective.
Hi, everybody, Dr. Talia Marcheggiani here. I’m a naturopathic doctor who practices in Bloor West Village, in Toronto and today I’m going to talk to you guys about the roots of anxiety.
Anxiety is the most common mental health condition. It affects about 18%of North Americans and it encompasses a wide range of different diagnoses including generalized anxiety disorder, panic disorder, OCD, phobias, PTSD and depression, and social anxiety. It’s a huge umbrella of different conditions. So the first thing I do when I meet my patients is try to understand how anxiety manifests for them. The word anxiety means very little to me. What I care about is how the symptoms are manifesting in my individual patient in front of me and how it affects their life. So, I’ll ask them what does it mean when you tell me that you have anxiety? Walk me through a situation when your anxiety gets triggered, tell me what it’s like to live inside your shoes, inside your head, what kind of things do you worry about? What goes on in your body? And, how do you know that you have anxiety? Did you decide that you had that diagnosis or did someone else give it to you and what do you feel or think about having that diagnosis? Do you agree with it? Do you disagree? Do you have any doubts? The symptoms of anxiety encompass the body because it affects our nervous system, every single bodily organ is affected, potentially, by anxiety and some people have some of the symptoms or all of them and sometimes very few, just the mental and emotional symptoms, and many of us don’t even identify with having chronic anxiety or anxiety disorders or anxiety symptoms.
First of all, we have the mental symptoms. People with anxiety will commonly experience worrisome thoughts, anticipatory anxiety, so, being worried about the immediate future or the distant future. They might feel irritable or excited, they may have depressed mood. A lot of the people I see with anxiety have this kind of “chilled out” demeanour because it’s very common for someone who’s got a high level of anxiety in their body to dissociate a little bit from those feelings and appear very calm. They kind of describe it as a duck on a pond. On the surface, you see this calm animal, just floating along, but when you look under the water you see the duck legs busily working away and so that’s how a lot of people will describe their mind. They say, on the surface I’m really calm, but once you look under the surface, you see that there’s a lot of mental activity and a lot of worry that’s happening.
There may be fears, such as specific fears, such as phobias, or just general fears, like in the case of generalized anxiety disorder, or fears may be triggered in certain situations like in the case of social anxiety. Insomnia is very common, an overactive and busy mind is very common, fatigue is another common symptom as well as difficulty concentrating, memory loss, brain fog. So all of these conditions that show that the person who’s experiencing anxiety and who is dealing with anxiety is distracted and focused on other things, rather than what’s right in front of them. So a lot of the time my patients will describe an inability to feel present and feel connected and enjoy the moment. Their mind is always on something else. Sometimes the anxiety is based around specific concerns and sometimes it’s just very general and it doesn’t really matter what’s going on in someone’s life, there’s this sense of impending doom that they’re dealing with on a daily basis. Anxiety and depression are very common, they’re comorbid mental health conditions, and it’s very difficult to tell the difference a lot of the time. There’s a hypothesis that they’re similar conditions, or the same condition, but one is a more extraverted, so that would be anxiety, version of depression, which is a more introverted and internalized manifestation of the same disease process. This is still a hypothesis, but it makes some sense and it resonates with a lot of people that I talk to.
Then we have the bodily symptoms of anxiety. A lot of people will experience muscle tension, aches and pains. This is typically in the shoulders where they carry their worries or they’ll find themselves tensing their muscles without being aware of it. They may experience twitching, and they experience pain from the tight muscles. There’s also sensory symptoms, such as ear ringing, hot and cold flushes, changes in vision, tingling, numbness, muscle cramps. It’s very common to have cardiovascular symptoms, such as a racing heart or heart palpitations and this often occurs in people who have panic attacks, which often sends them into the emergency room, because it can be difficulty breathing, racing heart, chest pains, sweating, all these kinds of autonomic symptoms that one might experience if they were having a cardiovascular event, can occur in someone with anxiety or panic disorder. It can be really frightening.
Anxiety can mimic a host of physical symptoms that often raise concerns, especially when they involve the cardiovascular system. Many people with anxiety will experience heart palpitations or a racing heart, which can trigger thoughts of a heart attack or other serious cardiovascular issues. This is where specialized care becomes crucial. Through Concierge Medicine, patients have immediate access to personalized attention, allowing for faster diagnosis and tailored treatment plans. Regular check-ups with a focus on managing both mental and physical health symptoms are invaluable, particularly when dealing with the intersection of anxiety and heart health.
Then there’s gastrointestinal symptoms, so there’s definitely a connection between IBS and anxiety. And those of us who don’t necessarily suffer from anxiety but have experienced nervousness, which I’m sure we all have, will notice that our gut is definitely affected and we may have looser bowels, bloating, difficulty digesting, or we might not have an appetite or want to eat. And this all common in people who have chronic anxiety. Genitourinary symptoms, such as frequent urination, or frequent thirst, often leading people to think that they have diabetes. Also, there might be a delay in urination, so you feel like you have to go to the washroom, you go to the toilet and then there’s a moment where you can’t really go, and you’re trying to wrestle with yourself, which is really common. So urinary hesitancy, it’s called. And then we have the autonomic, so the symptoms that are related to the autonomic, or automatic, nervous system, such as a dry mouth, dilated pupils, sweating or flushing, and this also related to our GI symptoms.
So, these are just a few of the anxiety symptoms. And, as you can see, they affect pretty much every single system in the body. Our nervous system, which is what is affected in anxiety, consists of our brain, our spinal cord and all of our nerves. Nerves that go to and from different body organs and our nervous system is divided into the voluntary and the involuntary, or autonomic, nervous system and our autonomic nervous system is divided into the sympathetic and parasympathetic nervous systems. So our sympathetic nervous system is the “fight or flight” nervous system. This gets turned on when we sense an immediate danger and our body is primed to respond to that danger.
The parasympathetic nervous system is turned on when we’re sleeping and digesting, and when we’re a state of otherwise calm, when there is no danger around. You can think of these two systems as a seesaw. One gets turned on while the other gets turned off and our body should be able to toggle back and forth between these two arms of the autonomic nervous system easily and without getting stuck in either one and depending on the situation and what’s going on. So imagine that you’re walking through the forest, and you’re feeling calm, and you’re feeling at peace, and then you look down at what you think is a stick on the ground that starts to move, your autonomic nervous system is going to kick you into the sympathetic, fight or flight, response. In this response your body will be primed to either fight, flight, run away, or freeze. And these three responses are what will get us away from the danger or meet that impending danger and this is what our body will respond with in order to ensure our survival when there are dangerous situations that we’re faced with.
Once that danger’s gone, we’ve either fought, flown, or frozen and the danger has forgotten about us and left, we’ll return to the parasympathetic nervous system. We need the parasympathetic nervous system turned on when we’re eating and when we’re sleeping. If we have problems, so if we get stuck in that fight or flight response for too long, either because we perceive there to be danger, or our body simply can’t switch back into the parasympathetic state, we’re going to have problems with feeling relaxed, sleeping soundly, and digesting our food properly.
Those of us who are experiencing chronic stress, our nervous system is just taxed, and we’re in the sympathetic nervous response far longer than we should be, because we’re constantly facing deadlines, or we have a lot more responsibility and a lot less control, on our plate, we’re going to experience this feeling of chronic stress. This will exacerbate someone who’s already got a predisposition towards anxiety. There’s a hypothesis, or personality theorists hypothesize that some of us are just born with a higher level of neuroticism as part of our constitutional tendencies. So I see that a lot of anxiety will run in families, especially in female patients, many of them will have grown up with a mother who suffered from anxiety. So there’s definitely a nature component to the nature-nurture debate in terms of what causes anxiety. So, while we can’t really affect our nature, or our genetics, we can affect how those genes are expressed and we can look at the environmental factors that might trigger those genes to be expressed. So that’s what I’m here for. My goal as a naturopathic doctor is to take a full assessment, understand what someone’s symptoms of anxiety are, what the external factors, the environment of their life is like, and look for potential causes that might be exacerbating the anxiety, making it difficult for them to function and perform and live the life that they know they can live. Living a life that’s full of abundant health.
So, the first cause that I want to talk about is chronic stress. when we’re stressed out, like I described when we encounter that snake in the grass, our body will release hormones called norepinephrine and epinephrine. Those are our fight or flight hormones. Those are short-lived, and when those run out, our body starts to make cortisol. Cortisol is a more long-term stress hormone. However, when we’re stuck in that sympathetic state our body becomes, well a theory is that our body becomes unable to produce as much cortisol for long periods of time, that our adrenals get “fatigued”. Another theory is that our brain stops responding to cortisol and we develop a kind of cortisol resistance. And this we’ll see with a lot of brain fog, memory loss, difficulty concentrating, there’ll be a lot of weight gain, especially around the abdomen, and people will experience a lot of inflammatory symptoms, so that’s when we’ll see joint pain and muscle aches and, potentially, worsening of depression as cortisol can kind of motivate us and get us going, because, if you think about it, when we’re in a state of fight, flight or freeze, that’s an action-oriented state, once our body stops responding to that, we enter this kind of burnout and exhaustive phase.
What’s more, once our body stops responding to cortisol, in order to maintain that sympathetic tone, to stay in that fight or flight state, that for whatever reason our body is turned on to, we start to make those catecholamines, norepinephrine and epinephrine again and that contributes to those symptoms of anxiety. So essentially what anxiety is is a high cortisol, high norepinephrine state, where we have that racing heart, we have those tense muscles, we’re looking for danger and our body, for one reason or another, expects that there’s some kind of danger that it needs to defend itself against.
So, not all stress is bad stress. You think of a new mom, she’s full of love and all these feel-good hormones, but the lack of sleep, the added responsibility, all of the things that having a new baby might mean to her and her life, are going to contribute to more stress hormones going through her system. And so I’ll ask a lot of my patients if they’re stressed and, even though I’m kind of getting a sense of high stress from them in terms of their level of busyness, and their level of downtime and just the demands on them in their day-to-day life, a lot of them will say that they don’t feel stressed, that they love their job. So it’s not about whether you love your job, or whether or not you love the things that are, basically, getting piled onto your plate, it’s your body’s perception of those things. So, our body does well when it has enough down time, it has enough restful sleep, and it gets enough breaks. So that keeps that toggle from the sympathetic nervous system, to the parasympathetic nervous system, fluctuating in a healthy way, without getting in one or the other.
Another common cause of anxiety that I see, or definitely a factor that exacerbates anxiety symptoms, is blood sugar imbalance. So, when we wake up in the —a lot of us wake up in the morning and we have cereal, or we have those packaged oatmeals. So, in North America we eat high-carb, high-sugar breakfasts, or we skip breakfast, or we just eat a lot of carbs and sugar in general throughout the day. When you eat a food that’s high on the glycemic index, that contains a lot of easily digestible carbs or refined flours and sugar, we get this immediate spike in blood sugar, as those sugars are absorbed directly into our blood stream. When we get this high level of sugar, we might feel a lot of energy, we might feel really good, we get a lot of dopamine release, and it feels pretty awesome, we get a lot of immediate energy that our body can use. But then, because our body wants to maintain a certain level of blood sugar, what gets released next is a hormone called insulin. Insulin helps that glucose, that sugar, get inside of our cells, where we can use it for energy. If our blood sugar shoots up too high our body sends more insulin into the blood stream to lower that sugar. Sometimes it sends too much insulin and our blood sugar plummets, we get hypoglycaemia symptoms: dizziness, “hangry”, irritability, weakness, fatigue, you’d kill someone for a piece of toast kind of situation, and carb cravings, and we respond by eating more carbs and the cycle begins again. That can exacerbate anxiety because our energy levels are going to be rising really quickly and falling really quickly. Stress hormones are going to get triggered everytime we enter a hypoglycaemic state. And, because cortisol also releases sugar into the blood, so cortisol and insulin work together. Going through this eb and flow of blood sugar, basically riding the blood sugar rollercoaster, is going to exacerbate and mimic a lot of the anxiety symptoms that I described. So a lot of people I talk to, when they’re experiencing anxiety, oftentimes, during the day when they’re experiencing anxiety, it’s between meals, or it’s after a high carb, high sugar meal. And, so a big part of managing their anxiety, or at least creating a terrain where their mental health can function optimally, and their emotional wellness has a chance to function optimally, is to get their blood sugar nice and level. And this means adding protein and fat to every single meal, lowering those refined carbohydrates, beginning each day with a high-fat, and high-protein breakfast. Nutrient deficiency is another really big cause that I look for when it comes to anxiety. So, the happy hormone, serotonin, which is implicated in both depression and anxiety, that’s what the antidepressant and anti-anxiety drugs like cipralex or prozac act on, so those selective-serotonin re-uptake inhibitors. This is a hormone that gives us a feeling of satisfaction, it gives us a feeling of uplift, it’s often what tanks when we crave carbs, and so eating carbohydrates kind of perks our serotonin levels up. In order to make serotonin, we need an amino acid called tryptophan, which we get from protein, and we need the vitamins B6, magnesium, B12, and zinc, and iron. And those take tryptophan and turn it into another amino acid called 5HTP, which then gets turned into serotonin. And then, once we have enough serotonin, that gets turned into melatonin, which helps us sleep and regulates our circadian rhythms. So any break in either of those pathways is going to result is us having lower levels of serotonin and melatonin available to our nervous system for us to have proper mental and emotional regulation. When we’re stressed out, our demand for those nutrients goes up, because our adrenal glands are also sucking in a lot of those nutrients to make cortisol and the catecholamines. Protein is super important, not just for blood sugar regulation, but to give us the amino acids that we need to make the proper neurotransmitters. So, I mentioned serotonin, I also mentioned norepinephrine and epinephrine and other ones include dopamine, GABA, which is a nervous system calming neurotransmitter, glycine, another nervous system calming neurotransmitter, and a good source of glycine is collagen, or gelatin, which I’ve mentioned in other videos. See the “8 Foods for Mental Health”, and tyrosine, which makes dopamine and also makes the catecholamines. So we need tryptophan, which makes serotonin and melatonin, we need GABA, which makes GABA, and that calms our nervous system down, we need tyrosine, which makes dopamine, this is a feel-good hormone that helps us seek rewards and feel motivated, and energized, also tyrosine gets made into thyroid hormones, again, which helps us feel energized and keeps our energy levels stable and our metabolism revved up, and the catecholamines, norephinephrine and epinephrine, which we need for that fight or flight response and that we’re going to be burning through a lot more quickly when we’re in that fight or flight response. And then glycine, another nervous system-calming amino acid. And glycine also helps balance the nervous system. Typically we don’t suffer from protein deficiency in North America, but I see it more and more, especially low-quality sources of protein. So, chicken nuggets, yeah they have chicken in them, but they only have about 10 grams of protein and a ton of trans fats and a lot of processed carbohydrates. So, although we might be eating hamburgers and chicken fingers and omelettes on waffle, we’re not necessarily getting enough good sources of protein. So, ensuring protein from things like legumes, nuts and seeds, clean animal products, fish, like salmon, and white fish, are all really important and I often suggest people get 30 grams of protein per meal, so three times a day, but it depends on your weight, it depends on your energy demands and it depends on your lifestyle and how stressed out your are, because our demands for protein definitely go up during stress. It also depends on how level your blood sugar is and if you’re getting those hypoglycaemic symptoms, sometimes those people need to increase their protein, while decreasing some of the carbohydrates, especially those refined carbohydrates, and give their body more fibre-rich carbohydrates that the body has to work harder to extract and release into the bloodstream. Another really common cause, or contribution, or exacerbation to anxiety is iron deficiency. So I see this a lot in menstruating women. It’s not super common in young men to have iron deficiency, but women who are menstruating every month, especially women with heavy periods, and who are experiencing fatigue, definitely need to get their ferritin levels tested. So, ferritin, in our blood, will tell us what our iron stores are like. So, how much iron we have available to our tissues. Iron is useful for participating in lots of different chemical reactions in the body, as part of normal metabolism, but it’s also important for caring oxygen to our tissues and oxygen is what we need in a process called oxidative phosphorylation, which gives us energy. So, no oxygen, no energy. And what will happen is, if we lower levels of iron in our blood and lower levels of oxygen, our heart starts to beat faster in order to send more volumes of blood to our tissue. So, it figures, if, with each heartbeat, i’m not sending as much oxygen, if I just double up my heartbeats, I might send double the amount of oxygen and try to meet the demands of the tissues that I’m sending oxygen to. You can kind of figure out, then that quick heartbeat mimics those heart palpitation symptoms of anxiety and can trigger some anxiety symptoms. Iron’s also go this grounding affect. It gives us this nice, level energy. And there’s a very specific feeling to iron deficiency fatigue that a lot of women may have experienced. It’s not quite like a sleepiness, or a lethargy, it’s a very specific feeling of just depletion. So it’s important to get ferritin checked and then find a kind of iron that you can take every day to build your levels up, at least for a few months, and one that’s easily absorbed.
So, another reason why iron might be low is in the case of leaky gut, or malabsorption syndrome, so this can occur in somebody with inflammatory bowel disease, or celiac disease, where the intestinal cells are just not able to absorb as many nutrients, or somebody with IBS, so, just generally sluggish digestion, inefficient digestion, perhaps a lack of stomach acid, or a lack of those digestive enzymes that help us absorb our food. IBS and leaky gut are other common symptoms and causes of anxiety. So it’s kind of a chicken or an egg situation. Our gut bacteria produces serotonin, dopamine. We’ve got about 5 trillion in our gut, and that’s about 10x more cells than we have in our bodies. For the most part, when it comes to a cell-to-cell basis, we have 10x more gut bacteria than we have cells. So we’re more gut bacteria than us. Our gut bacteria, there’s good ones, there’s bad ones, we haven’t been able to isolate all of them, there’s very little, relatively, that we know about the microbiome, but a lot more research is coming out, especially in the area of mental health. We know that these gut bacteria can make their own neurotransmitters. They can even specifically ask for food, so a lot of people with sugar cravings have a dysbiosis going on where the gut bacteria need those refined carbohydrates and that sugar, in order for them to grow. And so they’re sending out ghrelin, or hunger-stimulating signals to try and get us to eat more sugary foods. Our gut bacteria also make most of the serotonin in the body and our gut cells also make most of the serotonin in the body. So if we have unhealthy gut cells, they’re not going to be able to regulate our nervous system. And if we have an imbalance in gut bacteria, again we won’t be able to regulate our nervous system, because we won’t be producing those neurotransmitters that we need to balance and to be able to toggle seamlessly between the parasympathetic and sympathetic nervous systems. The gut is also where a lot of our immunity lies. And our immune system is going to be the cause of low-levels of inflammation, especially if there’s a little bit of autoimmunity or food sensitivities, or allergies going on. Low levels of inflammation are going to affect our brain. So there is a hypothesis that depression is caused by low-grade inflammation in the brain. We don’t have pain receptors in our brains, so we ‘re not able to detect inflammation in the way you would with an inflamed knee. If you injured your knee or had arthritis in your knee, and you would notice that your knee was red, and swollen and it would hurt to touch and you wouldn’t be able to walk on it. We don’t get those symptoms in our brain because of the lack of pain receptors and so how brain inflammation might manifest is brain fog, difficulty concentrating, depression, anxiety, mental chatter, negative self-talk, negative thoughts, those symptoms that are really common, mental symptoms, in something like depression and anxiety.
There’s a lot more we need to research about this, but there’s something called LPS, lipopolysaccharide, that’s produced by some of the “bad” gut bacteria. When rats were injected with lipopolysaccharide, or when human volunteers were injected with lipopolysaccharide, we mimic the symptoms of depression. When those same patients and rats were given EPA, which is a very anti-inflammatory fatty acid that’s from fish, marine sources like salmon and sardines, the depression symptoms went away. There’s also some studies in depression with prednisone and corticosteroids, which lower inflammation really rapidly. They come with a host of side effects, so that they’re not that great of a remedy for depression, but they actually lowered depressive symptoms. There’s a lot of a connection, that we’re noticing, between inflammation and depression and anxiety and we’re just not sure to the extent that inflammation causes depression. I tend to think that, probably most cases of depression and anxiety have some kind of inflammation present, especially when we consider that just chronic, turned on, sympathetic nervous system and high levels of cortisol is going to contribute to a cortisol resistance in the brain and increase neuroinflammation, especially in the hypothalamus.
We also know, as I mentioned before that symptoms of anxiety and symptoms of IBS often go hand in hand. And so, a lot of the anxiety symptoms that people will get are looser bowels, bloating, loss of appetite, just difficulty digesting their food. And a lot of symptoms that people with IBS will get are anxiety. And one of the treatments for IBS are selective-serotonin re-uptake inhibitors, which, you guessed it, are also drugs that treat anxiety.
So another common cause that fits really well into my practice, my focus is on mental health and hormones, and these two areas overlap, probably more than they don’t overlap, it hormonal imbalance. So, especially in women, men have their own host of issues when it comes to hormonal imbalance, but women, because our hormones are cycling and going through different phases all month long, we’re more susceptible to problems with proper hormone regulation, especially in the face of female endocrine disorders such as PMS, PMDD, PCOS, all of the acronyms, endometriosis, fibrocystic breasts, and just dysmenorrhea, so painful and heavy menstruation, or irregular cycles. So all of these point to symptoms of hormonal imbalance. Estrogen and progesterone are the two female hormones and they do have effects, yes on the ovaries, and they control ovulation, they control building up of our uterine lining and shedding of the uterine lining, when those two hormones fall away, and that causes our period to occur, so they definitely control our fertility, but they also have affects on other tissues in the body. One of those tissues, one of those organs, is our brain, our nervous system, so estrogen can work a little bit like serotonin and, so what you might notice, right before your period when your estrogen levels drop, or women that are going through menopause and have a drop in estrogen levels, is you’ll get irritable, you’ll get depressed, and you’ll crave carbs like crazy. And a lot of women get something called premenstrual dysphoric disorder, where they have fluctuations in their estrogen levels. So, lowering of estrogen, or insufficient estrogen, may cause some of those more depressive anxiety symptoms, progesterone acts like a GABA agonist, which, I mentioned before, is a calming neurotransmitter. So, lower levels of progesterone, and I see this in a lot with women who have something called “estrogen dominance”, I have another video on this, and women with PCOS as well, and women who have high estrogen symptoms, or conditions such as endometriosis and fibroids, and fibrocystic breasts, and those kind of symptoms, or conditions where estrogen levels tend to be high, and progesterone levels tend to be low or deficient, they’ll often have anxiety with these symptoms. And lower levels of progesterone, especially premenstrually, often are related to low mood and anxiety, and cravings. So, looking at hormones, especially when the patient sitting across from me has a lot of menstrual issues, and irregular cycles and all of the other things I mentioned, I’ll definitely look into hormones and promote proper estrogen detoxification and building up of progesterone. A common cause of low progesterone is being in that fight or flight state. So, now I’m starting to reveal how this web interconnects, how everything is tangled together and how cortisol and blood sugar all relate to everything. So, cortisol, it uses the same precursor to make progesterone, and, when our body needs more cortisol, it will steal progesterone from the system to make cortisol. Because our body has to prioritize sometimes, and getting away from that snake in the grass, and saving our life is more important than making babies to our body in the short-term. So, we suffer in the long-term if that snake in the grass never goes away and we’re always kind of worried about juggling all the things in our lives. But a lot of women who are chronically stressed, or are in that sympathetic nervous state, will have lower levels of progesterone, so doing a lot of adrenal support is one of the ways that we help their bodies build up some progesterone.
And then, finally, I think I mentioned before, there’s a reason that we have anxiety, it’s not an irrational fear. A lot of the time when I sit across from patients, the things that they’re worried about are legit things to worry about. Maybe they’re out of work, or there’s financial worries, maybe there’s just so much on their plate that it’s difficult to find any time for themselves, or make ends meet, maybe they’re unhappy with their career, they’re relationship is in jeopardy. There’s all kinds of things that people deal with on a daily basis. And then, that being said, there’s also people who are just primed to be more neurotic than others, based on that spectrum of neuroticism in terms of personality and constitutional predisposition. And I think we know this, there’s some people who are just a little bit more anxious than others and that diversity in human personality probably helped us evolutionarily and so I think there was obviously an evolutionary advantage for someone who’s nervous system was a bit more responsive. Those people could get away from danger, they were expecting danger more often, and they probably ended up surviving and passing their genes on to their ancestors more readily than those who were way too laid back and didn’t think about danger and got themselves into risky situations.
So, those who are a little bit more neurotic may be predisposed to negative thinking, over-estimating the negative outcomes of certain events or maybe engaging in critical self-talk. Especially in the case of post-traumatic stress disorder, PTSD, there’s definitely a connection between early childhood trauma, or just trauma in adulthood, some of these experiences can teach us to turn our nervous system on, or to get triggered more easily as a way of surviving in the future. There’s different areas of psychotherapy that deal with these phenomena, and they term them different ways, but they can be called core beliefs, or certain mental schemas, so when our brain experiences very strong emotions, the amygdala wires those emotions down in implicit memories. They’re really tightly wired and those memories get triggered again whenever there’s a situation that reminds us of the situation that wired down those responses. It might be a certain smell, or a certain sound, or a certain song, something that activates those memories, that may not be conscious, because the amygdala is pre-verbal, will trigger those feelings of fear and prime our body to respond. And the problem is that we’re surrounded by potential stimuli all the time that can trigger that. And so, really understanding what triggers anxiety symptoms, where those triggers may have come from, and bringing those memories up to the cognitive, cerebral cortex and rational mind, so that we can help dissolve those memories, is a big part of psychotherapy and how we manage anxiety with psychotherapy. Especially if we think the cause of anxiety may be related back to some sort of childhood trauma or implicit memory that was consolidated.
Those are some root causes of anxiety that I would look for as a naturopathic doctor, among many others. What an intake will look like is a 90-minute conversation with the person in front of me where I get to know them, and understand the environment surrounding the phenomena of their symptoms, the symptoms themselves, and all of the other different factors that might be contributing to the anxiety that they’re displaying. So, I’ll ask about period health, I’ll ask about sleep, I’ll ask about their energy levels, I’ll ask about any other physical symptoms they might be experiencing, their digestion, what their stress levels are like. We’ll go through a review of systems, looking at every single organ system and trying to create a tabulation of how anxiety might be manifesting for them, and we may even explore what their core beliefs are, or implicit memories are in future visits. And we’ll talk about diet. And then I’ll make some recommendations as I begin to understand what those root causes of anxiety might be. So we’ll look at whether they may be experiencing nutrient deficiencies, leading to an imbalance in proper neuroendocrine production, if there might be some inflammation going on, if they may be experiencing some digestive issues, or some hormonal imbalances, or if there’s chronic stress going on in their life. And so what we’ll do is, once we find out the causes, we’ll engage in some psycho-education, so I really believe in empowering my patients to understand their bodies, to be able to notice when things are triggering them, to notice what exacerbates their anxiety, what makes it better, and to develop a self-care plan where we’re eating right, we’re thinking right, we’re exercising right and we’re getting enough rest, if possible.
So that’s the gist of it, that’s Root Causes of Anxiety, my name is Dr. Talia Marcheggiani, I work in Bloor West Village in Toronto.
I talk about the supplements I take on a daily basis and their indications.
Hey, Everybody, my name is Dr. Talia Marcheggiani and I’m recording to you guys from my kitchen in Toronto. And this video is about the supplements that I take as a naturopathic doctor and health experimenter. When it comes to making treatment plans for my patients I prefer to focus on the Therapeutic Order, so starting with the foundations of health, which usually means making adjustments to diet and lifestyle and if possible using food prescriptions and functional foods to help heal the body as opposed to relying on supplements. And this is just from clinical experience and from a cost-benefit perspective. So, of course it’s better to get these nutrients from food sources, because, when you eat a pile of kale, like a big plate of leafy greens, you’re getting all of the vitamins that we know about: the magnesium, the fat-soluble vitamins, like A, D, E, and K, some iron, and all of the flavonoids, and anti-oxidants that are present in that big pile of greens, but you’re also getting a lot of nutrients that we haven’t been able to isolate and that we don’t know is present in those foods. Some of those nutrients may act synergistically. And so it’s always better to get things from their whole-food source, I think. That’s the philosophy that I come at when it comes to health and healing. And I’m always looking for the obstacles to cure. Ideally I’m prescribing something like magnesium to replenish a magnesium depletion or to compensate for a diet that may be inadequate for magnesium, or to replenish magnesium deficiency. So I’m not a big fan of prescribing a ton of supplements, and I think my patients appreciate that, because of the cost and the annoyance of taking a lot of things. That being said, there is definitely a benefit to supplementing with vitamins and minerals and other sort of functional supplements to improve optimal health. We’re trying, obviously, to eat a diet that meets the recommended daily nutrition intake for all the vitamins and minerals that the body needs to function optimally, but there’s some evidence that increasing these levels and taking higher doses of these vitamins and minerals may actually help our body perform properly. So, if you take something like vitamin C, if someone is completely deficient in vitamin C that will manifest as a disease called scurvy, where you’ve got loose gums, or you’re experiencing problems in creating collagen. You’re getting sore on the skin, there’s skin issues, there’s gum issues. And then there’s an adequate amount of vitamin C, where you’re not seeing those symptoms, and then there’s having optimal vitamin C, where your body is able to not just meet its daily requirements for all of the chemical reactions that it needs for us to feel our best, and look our best, but now it’s got an abundance of vitamin C and now it’s able to really divert a lot of the vitamin C that it’s getting to increase energy, to boost immunity, to target cancer cells, to exert an anti-oxidant effect, to accommodate all of the free radicals we might be exposed to, living in our modern times.
So, that being said, I do my own self-experimentation with vitamins and minerals, and there’s a few things that I’ll take on the regular, that I’ll take all the time, and then there’s other things that I might play around with, just to see what it’s like to take the medicine. Depending on what it is, I think doctors should taste their own medicine every now and then to know what the effect is on their patients and what their patients’ experience would be, experimenting with these vitamins and minerals.
So, the first thing I take, and this is something that I started taking in school, is a B complex. And a B complex contains all of the B vitamins. Some people get confused, they’ll refer to their B12 supplement as a B complex or they’ll refer to a B complex as B12, or they’ll get confused about all of the different B vitamins. In this product there are all of the B vitamins, from B1 all the way to folate. These B vitamins are cofactors in thousands of chemical reactions in the body. We need vitamin B6, for example, to make serotonin out of tryptophan and 5HTP, those are all the amino acids that are present in the pathway to synthesize serotonin and without B6 we’re not able to make serotonin, no matter how many of those building blocks, tryptophan building blocks, may be present in the body. So, if we’re deficient in these cofactors, our body is just not able to function properly. And we burn through B vitamins a lot more quickly when we’re under stress and some people have higher requirements for them. And some people have an issue metabolizing certain forms of B vitamins. So, for example, there’s some people that have an issue taking folic acid, which is often thrown into a lot of our grains and cereals, that are fortified and lots of multivitamins and taking that folic acid and making it into its active form, about 40%of people have a genetic polymorphism that reduces their ability to methylate and to make active folate and, therefore, they need to supplement with the activated from of folate otherwise the folic acid that’s in all of their foods starts to build up in their tissues and there’s some evidence that that can cause problems.
I showed you which B vitamin I use. I use the AOR brand and one thing to look for in a B vitamin is, what is the form of folate in it? So, you want to look for one that has L-5-MTHF or that’s the methyl-tetrahydrafolate, that’s the active form of folate. And you also want to look at the B12, what’s the form of B12? So there’s 3 different forms of B12: cyanocobalamin, hydroxycobalamin and methylcobalamin. Cyanocobalamin is the synthetic form and, for the same reason that people have a problem activating folate, they may have a problem activating B12 and using it. And it’s the methylated form, methylcobalamin, that crosses the blood brain barrier, and that would have effects on depression and anxiety, and help with cognitive decline, and energy and all of those things. So, it’s important to look for a B vitamin that’s got those activated forms of the B complex. And you also want one that has adequate forms and that will be better absorbed. And so, taking a B complex is not something that you can overdose on readily because it’s water-soluble, so you may notice, as you start to take it, that your body starts to up-regulate the receptors to absorb them, for the initial weeks of taking it, you might have really yellow pee. And that’s normal, that shouldn’t cause any issues, but it’s one side effect that sometimes surprises people when your first morning urination is highlighter neon yellow.
The other thing that’s a staple in my supplement regime is magnesium. So, magnesium is, again a cofactor in tons of chemical reactions, and one of the really important functions that magnesium has is in DNA repair and also in mitochondrial function. So, mitochondria are the furnaces in our cells. Without magnesium, our DNA won’t have that ability to repair itself, which can cause us to allow DNA mutations or issues with DNA replication to go unnoticed and that can cause problems such as cancer down the line. It’s not that you’re deficient in magnesium one day and that manifests as symptoms, it’s something that will manifest over time, over decades of having just insufficient magnesium to achieve optimal health. So, you might be meeting your general needs where you’re not outwardly deficient in magnesium but, you’re not getting those levels to really have your body functioning at its best. Magnesium deficiency can manifest as symptoms, as physical, clinical symptoms in people and a big one is tense and tight muscles. Magnesium is a skeletal muscle relaxant and a smooth muscle stimulant. So what that means is that, if you’re the kind of person that has got really tense shoulders, lots of muscle knots, lots of aches and pains, that are muscular in nature, magnesium can help relax that skeletal muscle. And if you’re the type of person that suffers from menstrual cramps, or constipation, then magnesium is helpful for getting things moving and stimulating motility of the digestive tract and relaxing the uterus as well. Magnesium, there’s been some studies showing that magnesium can be beneficial for headaches, and that is probably due to its muscle-relaxant properties. Magnesium is also a great remedy for fatigue and, like B vitamins we burn through magnesium a lot more quickly when we’re stressed. 40% of people have a diet that it is inadequate to obtain their optimal levels of magnesium. This may be because we’re not eating enough leafy greens, which is a really great source of magnesium. It’s about 2 cups of spinach or chard a day to get the 300 mg of the magnesium, and also from soil depletion. So, when crops are not rotated, and the soil’s not replenished, the next round of crops are grown in a soil that’s depleted and therefore those plants aren’t absorbing the nutrients that were then going to enter our bodies after we eat those plants. And from this soil depletion, it’s hypothesized that that’s why our magnesium levels are so low. Also, a diet that’s high in processed sugar increases our magnesium needs, and a lifestyle that’s high in stress also increases our magnesium needs, as we need it to make stress hormones.
So, B complex and magnesium.
I often recommend to my patients to take magnesium before bed because of the skeletal muscle-relaxant properties, it helps to calm the body and the mind. There’s different forms of magnesium and the forms are prescribed based on what your therapeutic goals are. So, something like a magnesium citrate will be prescribed for somebody who’s tending more to the constipation, because it can help draw water into the bowels and have a bit of an osmotic laxative effect. So, it doesn’t sort of stimulate the bowels, like a laxative would, like sennakot, but it will draw water into the bowels to kind of flush the system out. That can be problematic over the long-term so do that under the supervision of a doctor or naturopathic doctor. And then, for people that are really sensitive to those laxative effects of magnesium, they may want to go with a magnesium that’s conjugated to an amino acid such as glycine. And so I often recommend magnesium glycinate, because a lot of us are also deficient in glycine. Another good source of glycine is collagen, or gelatin, and glycine has this sort of relaxant and modulating effect on the nervous system, and so it can be great for depression and anxiety, more so for anxiety because of its calming effect on the brain.
So, another supplement that I take is zinc. So, this is not the best form of zinc, I just picked this up because it was cheap and I could find it—I think I got this one at Bulk Barn, this is a zinc citrate. Even better absorbed form is zinc picolinate, so there’s a study that shows that that’s the best-absorbed form of zinc, which is appropriate for somebody that experiences nausea when they take zinc, which goes away in a few minutes, but it kind of sucks to have so, if that’s happening to you, then going with a more absorbable form of zinc, or taking zinc with food. A zinc deficiency manifests as dry skin, and depressed immune system, so you’re getting infections a lot more often than the average person. But inadequate levels of zinc can manifest as hair loss, leaky gut, depression and anxiety. Zinc helps us with neurogenesis, so it actually helps us make BDNF, brain-derived neurotropic factor, which is a chemical that our brain uses to make new neurons, and to promote resilience against stress. It sort of protects the brain against mental and emotional stress. And I also prescribe it for cystic acne and hormonal acne. And zinc is a really good remedy for PMS and heavy menstrual periods and vegetarians are often deficient in zinc.
4th is a fish oil. So a fish oil is combined with two kinds of omega 3 fatty acids: EPA and DHA.The one I use has got a 5:1 ratio for EPA. So, EPA is the anti-inflammatory omega 3, the anti-inflammatory fish oil. DHA is the fish oil that we use to build up our brain tissues. Most of our brain mass is made of fat and it’s mostly this kind of fat, DHA. So there’s some good studies that, because of its anti-inflammatory properties, EPA can help increase symptoms of depression. And this is probably because there’s some evidence that depression, like other mental health conditions, is an inflammatory condition in the brain. We don’t have pain receptors in our brain, so if our brain is experiencing even a small level of inflammation, it can kind of go undetected. It may just manifest as negative thoughts, mental chatter, low mood, lower or impaired neurogenesis. We’re not experiencing that acute, sharp memory that we’re used to, maybe we’ve got some brain fog, maybe we’re having trouble recollecting names and those kind of things. And there’s a little bit of evidence that it can be heart healthy as well. Our diet is really rich in omega 6 fatty acids. These are the more, inflammatory—this is sort of a general statement—they’re little bit more on the inflammatory side. I think our diet is about 10:1 omega 6:omega 3. And that’s mainly because we’re consuming animal products from animals that are not fed their natural diet, so for example cows should be eating grass, but we’re feeding them corn, which tends to make the fat in their meat more composed of the omega 6 fatty acids, and also because we’ve been told to avoid saturated fats and to eat a lot of industrial seed oils, like canola oil and corn oil, and vegetable oil, which is just corn oil, and soy oil. And so, these kind of oils are also rich in omega 6, those kind of pro-inflammatory fats. It’s been shown that our ancestors, our hunter-gatherer ancestors, had a diet that was more 1:1, for omega6:omega3. So, supplementing with omega 3 fish oils or eating fish a few times a week, those fatty fish I mentioned in other videos, decreases that ratio of omega 6 to omega 3. I also take NAC. And the reason I take NAC is I did a genetic test that showed that I have impaired phase II liver enzymes. So my body has a little bit of difficulty making glutathione, which helps detoxify all of the toxins and free radicals that pass through my body, all of the hormone metabolites. So, no matter how clean I live, if I’m using natural cleaning products, natural body care products, I’m still exposed to toxins, as we all are: there’s car exhaust outside, we’re consuming things that are wrapped in plastic, so no matter how perfect you try and be, you’re still going to be exposed to things. And so, to encourage my body to make more glutathione, I give it NAC, which is a precursor to making glutathione, the antioxidant. NAC helps with liver detoxification, so it also helps decrease symptoms of hormone metabolites, that estrogen dominance, that I also talk about in other videos, and it can also help with detoxifying the brain, so neurons. And that’s through its antioxidant effects and it kind of cleans out mitochondria. So you imagine if you’re running your car in your garage, the process of your car metabolizing, so spending its fuel, is creating some chemicals that are coming out of the exhaust pipe. And if your garage door is closed, all of those chemicals are filling the garage. And so, taking NAC is a little bit like opening a window, it’s just helping your body get rid of all of those toxic metabolites from performing its chemical duties. So I’ll take NAC and I’ll recommend NAC for mental health conditions, especially OCD and bipolar disorder. And sort of on that note, I also take something called estro-adapt. And it doesn’t have to be this product, there’s many other products that are similar to this, estroadapt has DIIM and calcium d-glucarate. Both of those are chemicals that help the body metabolize estrogen. So I’ve talked about estrogen dominance and other videos and the estrogen is not just one hormone, it’s a group of hormones and that there’s also these xenoestrogens, so these estrogens that are toxins in our environment that exert estrogenic effects. So, some of these include fragrances, and bisphosphenol A, BPA, that’s found in plastic, that has received a lot of media attention, what DIIM and calcium d-glucarate do is help us with normal estrogen processing. So, estrogen, when don’t need it any more, when it’s already done its thing, or those more toxic forms of estrogen, they’re conjugated in the liver, so the liver makes them inactive and then they’re dumped into the colon, where they’re removed from the body. And what happens if any of those steps are impaired, so if your liver is sort of overburdened processing other things, or you’re not able to process those hormones as well, is you’re going to have a higher level of metabolites in the body, or if you’re constipated, or if you’ve got a dysbiosis situation happening, and some pathogenic gut bacteria that aren’t able to keep estrogen conjugated, so they sort of put it back into it’s active form and the body reabsorbs it, which is not what you want. You want to get rid of those toxic estrogens.
So what I’ll recommend is doing a detox twice a year, Spring and Fall is a great time to do a detox and I’ll do another video on detoxification because our body can detoxify pretty effectively. It takes care of all of our detoxification needs, but sometimes it helps to give it a little bit of a boost, and so a product like this, with DIIM and I3C, or indole-3-carbinol, which is not in this product, or calcium d-glucarate, is really helpful for lowering those estrogen toxicity symptoms, which could be heavy menstrual periods, anxiety before your period, PMS, hormonal acne, irregular periods, weight gain, especially around the hips and a predisposition to female cancers, such as breast cancer. Another way you can get this from diet is from green leafy vegetables. So those are all the crucifates, broccoli, cauliflower, cabbage, brusselsprouts, chard, spinach, kale, all of those vegetables are really rich in I3C and DIIM and those help us clean estrogen from our body. Finally, I take an adaptogen. So, adaptogens, this is Withania complex, they’re herbs that literally just help the body adapt to stress. So my two favourites are withania, or ashwaghanda, and rhodiola. And I like taking them together, this complex doesn’t have rhodiola in it, but it does have ginseng, which is a little bit more stimulating. It’s got withania, it’s got ginseng, and it’s got licorice, and it has skullcap, which is a little bit more calming, nervous system calming. And, so what withania does, these just help us against the pro-aging and pro-inflammatory stress effects. So, they help sort of protect our tissues against stress, they protect our brain against stress, they can help calm the body down, they help the adrenal glands function more optimally, and rhodiola in particular, helps increase BDNF, just like zinc, so it increase brain-derived neurotropic factor, NAC also does this as well, and there’s a connection between low levels of BDNF and depression and anxiety and mental health conditions. The low levels of BDNF may be from nutrient deficiencies, or it could be from inflammation in the brain and that inflammation could be just a stress resistance. So, the stress hormone is coursing through our body 24/7 and our brain sort of stops responding to them as well, kind of like a diabetic, a type II diabetic, stops responding as effectively to insulin, an a resistance develops and, since those stress hormones have an anti-inflammatory effect, when you start becoming resistant to them, inflammation ensues. And so what withania and rhodiola do is just help calm down that inflammation. I’m a big fan of herbal medicine because in addition to sort of its active medicinal properties, herbs are also flavonoids, and have really important nutrients, like I talked about that big pile of leafy greens, we’re not exactly sure what is in these nutrients. We just know that, as a whole, they work really well. And so they’re flavonoids, they’re also anti-inflammatory, they’ve got anti-oxidants, as well as their medicinal properties that we can isolate and study. So I like herbs, it sort of brings us closer to nature, it puts a piece of nature into our body and some of that intelligence of nature, rather than just one supplement or one ingredient would do. And, because we’re so stressed out, and not all stress is bad. You think of a new mom, she just had a baby, she’s full of love and joy, but there’s sleep-deprivation, there’s all these kind of thoughts, and new responsibilities that are filling her life, so she’s stressed out, but she’s not full of negativity and negative thoughts. And so that’s still stress, the body still perceives that as stress. Some signs of stress are waking up in the middle of the night wide awake, inability to fall asleep, that tired and wired feeling, feeling like you’re getting an energy crash around 2-4pm, feeling a little bit more tired than usual, feeling a little bit more burnt out, feeling a little bit of ennui, and lack of motivation, so a lot of those signs of depression are actually present in someone who’s chronically stressed out: lots of mental chatter, lots of negative thinking and irritability can also be signs of stress. It manifests differently in every single person and so I’ll go through a full work-up to see how stressed out somebody is feeling and what their state of stress is. And there’s a difference between perceived stress and how stressed out you think you are, and actual, physiological stress and what the body’s under. And being in a state of inflammation, as well as riding the blood sugar roller coaster can also increase our physiological stress.
Finally, I take 5HTP. And I take this before my period, so I don’t take it all the time. I may take a couple hundred mg of it before bed, just to help with sleep. And, so 5HTP is a precursor to make serotonin. A lot of women will experience a dip in serotonin right before their period, sometimes up to a week before, so these women will experience irritability, those mental and emotional PMS symptoms, cravings for sugar, inability to sleep, worsening of depression and anxiety right before their period. And so sometimes they can benefit from 5HTP, which is an amino acid. 5HTP needs magnesium and B6 to work properly, though. So, we need to make sure the body has got adequate amounts of those nutrients, either through supplementation or diet, so that it can take that 5HTP and make it into serotonin. 5HTP crosses the blood brain barrier and so that sort of helps us get it into our brains where it can be made into serotonin. And the good thing about amino acids, like NAC and 5HTP and some of the other ones I mentioned in my amino acid video, is that they work pretty quickly, so sometimes they can exert their effects within hours and sometimes even within a matter of days, whereas something like fish oil can take months to be incorporated into the cell membranes and change the fatty acid profiles of our cells.
Even B vitamins work pretty quickly as well. So, these are what I take. You’re going to need something different, maybe less things, maybe more things. Some of these things are things that I experiment with, and sometimes I’ll do a wash. So, a lot of the time, if my patients are on a ton of things and they come in in that state, I’ll wash them, we’ll have them stop a few things, see if symptoms return, see what their baseline of health is. Because sometimes we just need a boost and to just take these things for a few years or months, and then our body gets back on track, sometimes we need some continual support throughout our lives. And so, everyone is different, everybody has different individual biochemical needs and everyone has different challenges with getting diet into their life and exercise and meeting those foundational health needs. And so someone who is a little bit more challenged in that department, who’s got a really busy and stressful lifestyle may need more nutritional support, someone who’s in a chronic disease state, recovering from more serious health issues may need more support and someone who’s having trouble maintaining their minimal nutritional requirements through diet may need some more support.
Again, I always tell people to pay for a consult with a functional medical doctor or a naturopathic doctor to figure out what your supplement regime would be. I see a lot of people in healthfood stores kind of going it alone and, not to say that you can’t get great information from the internet, but it may result in your taking a lot of things that you don’t really need, spending a lot of money that’s not targeting a specific health concern or meeting your higher levels of nutritional requirements. And also the form of the supplements and the dosing is something that’s individualized, that we need to talk about. So, there was a Marketplace study with CBC that showed that a lot of these vitamins and minerals that aren’t from professional brands and aren’t 3rd party tested don’t actually contain what they say they contain. This is specifically a problem with herbal remedies. So, if you have any questions leave me a comment below my video and you can check out my website at taliand.com .
The Therapeutic Order is a tool that helps guide naturopathic treatment approaches. I explain how naturopathic doctors’ healing philosophy might differ from the conventional medical model.
Hi, guys, I’m Dr. Talia Marcheggiani and I’m recording to you guys from my clinic in Bloor West Village and today I’m going to talk about some myths about naturopathic medicine, especially regarding our relationship with conventional medicine and medications and, in order to talk to you about that, I want to talk to you about something called the Therapeutic Order. So the therapeutic order is from our traditional roots in the formation of the profession of naturopathic medicine. This is one of our philosophical ideas about how to treat somebody that comes in our door and how people should be treated in terms of the medicine that we practice. And this is a 7-step process, or a hierarchy, of what our treatment goals are for seeing somebody. And the reason that I’m relating the Therapeutic Order to medications is because one of the steps in this hierarchy of the Therapeutic Order is pharmaceutical medication. And so I feel that, in naturopathic medicine, most of us, and certainly in our philosophy, in regards to medication, it’s not that we don’t agree with medication or surgery or conventional treatments, it’s our agreement about when they’re implemented and it’s also about our efforts to treat patients before the need for surgery or medications arises. And so, the Therapeutic Order is a system of interventions and we go from lower-force interventions to higher force interventions and the first step in the Therapeutic Order is to remove obstacles to health.
In modern healthcare, both naturopathic and conventional medicine strive for the same goal—restoring and maintaining a patient’s well-being. Naturopathic doctors emphasize prevention and addressing the root causes of illness before resorting to pharmaceuticals or surgical interventions. This approach aligns with the Therapeutic Order, ensuring that treatment starts with the least invasive methods first. However, when necessary, medications play a crucial role in managing conditions that require immediate intervention. The key lies in knowing when to integrate pharmaceutical solutions within a broader health plan rather than relying on them as the first line of defense.
So, anytime someone walks into my office, and is displaying certain symptoms, I’m always looking for, what are the obstacles that their body is facing when it’s trying to achieve its optimal state of health and wellness. Our bodies have evolved over 300 billion years, from whatever our common ancestor was, that first created life, we’re this result of a lineage of survivors, if we’re here on the planet today. And so our bodies have evolved amazing mechanisms to preserve our health and well-being to ensure that our genes are carried on to future generations. So when somebody is coming in in the initial stages of disease, and so this may manifest for you as just this subclinical feeling of “imbalance”, for lack of a better word, there’s often an obstacle in the way. And a big obstacle that often presents itself in my patients’ lives is stress. That’s one that’s huge and that’s the reason that I talk about it so often. Another is toxic burden from our environment. Things like pesticides, plastics, smog pollutants in our air, in our water, in our food, that can also cause an obstacle to health or just give our bodies some extra things it has to deal with that divert it from its job of making us feel and look our best. And another thing, of course, is diet that’s inadequate, that’s not providing us the nutrients that we need or a diet that’s providing us with anti-nutrients, so it’s preventing us from absorbing the vitamins, the minerals and the macronutrients that we need to function optimally.
And some naturopathic doctors will focus on the energetic aspect, the spiritual aspect. So, is the person in front of them pursuing a meaningful life, do they feel satisfied with their work, are they satisfied with their relationships. So, anytime one of these major pillars of our health is lacking that can also present an obstacle to us feeling our best. And oftentimes the obstacle is a mental-emotional one, even if the symptoms that are manifesting are physical.
So, another video that explains this is my wheel of balance video in talking about stress and when I work with mental health, a stage to mental health promotion is emotional wellness, which is why I use that term so often, rather than focusing on eradicating or eliminating or managing symptoms of mental “illness”—and I prefer to say mental health conditions, rather than mental illness—how can we improve our emotional wellness, how can we improve our mental wellness, as opposed to focusing on disease.
Most naturopathic doctors will focus on this level, this will be inherent in our philosophy we’re always going to be looking for what the obstacles are that are in the way of our patients’ achieving symptom-free lives or a life of low or no symptoms, and a life of abundant wellness and energy, and healthy weight management and healthy mood and all of the things that indicate robust health. This will always be inherent in our philosophy.
The second step in the Therapeutic Order is to stimulate the Vis, so this is the “vis medicatrix naturae”, which is Latin for the healing power of nature, which may seem a little bit woo woo to some people, but you can think of the Vis as metabolism or homeostasis, and this is the idea that our body is primed for optimal health, and our body is always striving to maintain balance. And there’s this idea in naturopathic philosophy that sometimes this inherent energetic mechanism that causes life and all living beings, that sometimes it needs to be stimulated and oftentimes the therapies to do this are more in the energetic realm. So things like homeopathy and acupuncture and hydrotherapy as well, so using water and various temperatures to increase metabolism, hormonal balance, homeostatic balance and blood flow, so those are all scientific terms for what I think the Vis attempts to describe.
So, I tend also to use diet in this realm and herbs. I believe that herbs, and there’s some research for this, some evidence that herbs are modulating, that herbs, as opposed to drugs, kind of seek where things are lacking and they balance our hormonal milieu, our hormonal landscape, more than a medication, which is man-made and an example of this is that some people supplementing with straight vitamin A experienced some negative outcomes in large studies that were done. But if you eat foods that are high in vitamin A, those negative symptoms from vitamin A supplementation seem to balance themselves out and that’s because there are some nutrients present in vitamin and nutrient-rich foods that we haven’t discovered yet and that seem to act synergistically with other chemicals, natural chemicals, that are present in those foods. And so, by taking nature into our bodies through forest bathing, so physically being in nature, or through the consumption of plants and natural substances, I believe that we receive some of those messages from nature. And I can get into this in future videos. I find that herbs have intelligence behind them. And that’s not necessarily woo-woo or pseudoscientific, there’s some research for sure that show that herbs modulate through their anti-inflammatory effects, their anti-oxidant effects, and their hormone-balancing effects, in ways that pharmaceuticals don’t do to the same extent.
So, these two stages, when patients are coming in and we’re focusing our treatment, we’re removing obstacles and stimulating the body’s capacity to heal and you can think about this. If you break a bone, we’re definitely going to remove the obstacle, which is whatever broke the bone in the first place, and then we’re going to promote the body’s ability to heal. It’s not conventional medicine that heals the bone, we simply align the bone so that it can fuse together. It’s the body that heals it. So, we’d be promoting the healing of that tissue with some of the nutrients that the body needs. So this can be applied no matter how serious the medical condition, but definitely it will always be implicit in our treatment plans and how we look at the body. And sometimes that’s enough, if somebody is just coming in with a general feeling of imbalance or, you know, someone who’s coming in with a good state of health, without a loss of apparent symptoms that just wants to manage their health in general, then we’ll kind of stop there, but we might teach you some ways to detoxify, to encourage a healthy diet, and the healthy consumption of health-promoting foods and we’ll let you sort of maintain that on your own.
But what often happens is that people are coming in, because we’ve been taught in our culture in North America and Canada, especially, to come in and seek medical care when we’re feeling ill, a lot of the time people will come in with some kind of issue, so some specific symptoms, and oftentimes these symptoms are apparent or located within one organ system. And so the third step in the Therapeutic Order is to strengthen weakened systems. So this might be somebody who’s coming in a liver issue and this may be a diagnosed issue, or based on their symptoms, we’re noticing some impairment in the liver in general. And so we take treatment a step further and we start to focus on actually repairing the tissues that are present in the liver and so we’ll be using some, perhaps, liver detoxification, some more intense diets, so diets that are geared more to therapeutics, and using some herbs and nutrients to clean out the liver.
We can also use some of our energetics, at this stage, acupuncture, homeopathy, hydrotherapy, self-care practices, and we’ll definitely be removing obstacles to cure, so high-sugar diets, or overconsumption of alcohol, or a high toxic burden. We’ll be looking at those things as well, but we’re also taking it a step further and specifically focusing on the liver in this case.
At this stage of treatment, acupuncture therapy becomes a powerful tool to complement the healing process. By targeting specific points in the body, acupuncture helps to balance energy flow, reduce inflammation, and promote the body’s natural healing abilities. This approach is particularly beneficial for those dealing with chronic conditions or weakened systems, as it provides a holistic method to address underlying issues.
And this is something that I see most of in my practice, is people coming in with hormonal imbalance, with a mental health condition, with digestive issues, skin issues, hair falling out, and so we’re ordering labs, we’re targeting specific organ systems, and we’re, maybe not necessarily putting these symptoms into a diagnostic category, that would be diagnosed by a conventional doctor, so sometimes these are still subclinical, but there’s definitely symptoms present, people are suffering and they’re noticing a change and they’re probably have already sought help with their medical doctor and maybe were told everything was fine, or maybe they received a diagnosis.
The 4th stage in the Therapeutic Order is to correct structural integrity. So, if our posture, if our alignment is off, then our health is not going to work properly, there’s not going to be proper nerve conduction, there won’t be proper circulation, there won’t be proper functioning of our organ systems. If our rib cage is collapsed, we won’t be breathing properly and we won’t be oxygenating our tissues. If our pelvis is out of alignment we won’t experience proper digestion and digestive regulation. And I often refer out for this stage, I might refer to an osteopath or a chiropractor, or a physiotherapist or massage therapist. I might so some acupuncture myself, but typically for structural correction, I’ll refer to another practitioner and I myself see a massage therapist, chiropractor, osteopath and do quite a bit of hydrotherapy and work on aligning my body through yoga and things like that because of its importance and just general health maintenance.
Correcting structural integrity is essential not only for pain management but also for ensuring the body’s systems function optimally. A professional physiotherapist plays a vital role in this process, offering tailored exercises and manual therapies to improve posture, mobility, and strength. They assess the alignment of your body and identify any areas of restriction or dysfunction. Through targeted treatments, physiotherapists work to restore balance and proper alignment, helping to prevent issues from becoming chronic or leading to further complications. By focusing on the body’s structural health, physiotherapists ensure that everything from nerve conduction to organ function is supported.
While this is the 4th stage in the Therapeutic Order, I often recommend that it be implemented as some kind of healthcare strategy that focuses on structural integrity be implemented early on or as a maintenance, especially because we’re so sedentary and we spend so much time in front of our computers and often engage in repetitive exercise. Working on structural integrity management is so important.
The 5th stage in the Therapeutic Order is the use of natural substances to restore and regenerate. And so this is a little bit like symptom management, if you can imagine that. The objective of naturopathic medicine is not necessarily to fix a specific disease, which is often confusing, because we have a very disease-focused healthcare system, not necessarily a health-focused one. And so we’re sort of indoctrinated into this view that if you don’t have a diagnosis that you’re healthy, or that health is the absence of symptoms, which is certainly not the philosophy of the world health organization who believes that health is a mixture of our mental and spiritual and emotional and physical wellbeing and not simply the absence of disease, however we do have a sickcare system rather than a healthcare system, and so we’re educated not to go to the emergency room or your family doctor unless you feel like it’s serious enough to warrant a diagnosis and, if it’s not, then you’re often sent home and told everything’s fine. And patients will always come in having told me that their labs are fine. And they are, they’re fine in the framework of not requiring a diagnosis, or pointing to necessary pathology, but they’re certainly not fine in the sense that not things that we can improve on and that are not giving us warning signals of what could come in the future.
We often focus on disease prevention and healing the body rather than focusing on the symptoms or the pathology. We’re looking for the underlying cause. However, sometimes we get far enough along that we do need to manage symptoms, otherwise people aren’t going to notice benefit. And, so, further along the disease process, further along the naturopathic order we need to reach. To manage the diseases. These are a little bit higher-force interventions, rather than sort of encouraging tissue repair, like we were doing in the 3rd stage of the Therapeutic Order, now we’re focusing more on managing symptoms, managing inflammation through herbs that are going to calm it down quickly, and detoxify quickly, and we’re going to manage headaches with herbs, that are just generally anti-inflammatory. So we’re going to be looking at symptom-management. And so a lot of the time we’ll do that in conjunction with the other 4 stages of the Therapeutic Order, but this time there is a heavy focus on keeping symptoms under control for better quality of life and to move the needle further.
And the 6th step of the Therapeutic Order is similar to the 5th, except we’re using pharmacological devices and so it’s not that we’re against pharmacology and medications in naturopathic medicine, at all, we simply want to encourage patients to come and see us before things get to the point where you require medications and I certainly believe and I think even many conventional practitioners agree with me on this, that medications are probably too widely prescribed or over-prescribed. And this may be that there are no other solutions and, as a clinician, you want to help the person sitting in front of you and aren’t really sure how to go about that. So somebody comes in to your office who has depression and you’re going to reach for the selective-serotonin reuptake inhibitor, the SSRI, the Prozac or Cipralex, you’re not going to tend to risk using herbs or focusing on diet or digestion or those kind of things, you’re going to use this “proven method” and you’re going to implement that right away, whereas my philosophy would be to, depending on how serious the case is, to implement other interventions and make sure that our terrain is being treated, that we’ve removed some obstacles to cure, we’ve encouraged spiritual and life-meaning pursuits and we’re stimulating the body’s own healing mechanisms and anti-inflammatory mechanisms, and that maybe we’re directly targeting the brain with some nutrients and some vitamins and that we’re making sure structural integrity is there, and that we’re even using some herbs to manage depression because we know that St. John’s Wort works very similarly to an anti-depressant in terms of its efficacy. And then, if those things are not working or not having enough of an impact, then we might talk about an SSRI, depending on how severe the case is.
And I say this not to create a stigma around medication use at all. Every single body is different and everybody’s going to need a different treatment concoction and it’s never going to be just one treatment or very rarely will it just be one panacea, no matter how much we wish that there were, it’s going to be a few things that we need to implement to help manage our own health, so that’s when we’ll reach for the pharmaceuticals, when the natural treatments are not having enough of an impact, or the disease process has progressed far enough.
And then the last is the use of high-force interventions, so surgery, radiation and chemotherapy. When you’re diagnosed with cancer, then it’s definitely appropriate to do radiation and chemo or to excise the tumour, or if there’s joint degeneration to the extent that it can’t further be repaired, and you can’t sort of prevent it any longer, because you’ve reached the point where the cartilage in your joint is damaged, then a joint replacement is appropriate. It’s not that we’re against these things either, it’s that we believe in trying as hard as we can to prevent them from being necessary. But when appropriate, they’re definitely a gift that we have in our culture and the time that we live in that we can use these kinds of things to improve our quality of life and to get us back on track in terms of our health. And so very rarely will I see somebody who requires this stage of intervention, even naturopaths that work with cancer, their focus is not to treat cancer with natural therapies but to support the whole patient and to improve the outcomes of the high-force interventions, often an obstacle to healing from cancer is that patients aren’t able to finish their course of chemo due to the side effects, and so a lot of the natural therapies can help boost the efficacy of the medication and reduce the side effects and make patients feel better, so that they’re able to complete their treatment and then have better outcomes. So, at these two, the last two stages, where we’re using medications and high-force interventions, natural medicine is working to support the terrain and to support the body, through the therapies, through the side effects and to also encourage the therapies to work better.
And just to recap, the stages of the Therapeutic Order are first, number one, remove the obstacles to health, number two, stimulate the Vis Medicatrix Naturae, or stimulate homeostasis, improve our body’s self-healing mechanisms through applying nutrients, or looking at energetics, or using herbs to balance our systems and promote proper hormone balance. And the third is to strengthen weakened organ systems, focusing on one organ that may be the culprit in causing symptoms in particular, and really using nutrients that target that organ and the tissues that that organ has. Number four is to correct structural integrity, creating proper alignment and healing the musculoskeletal system through things like chiropractic medicine, osteopathy, massage therapy, even hydrotherapy and acupuncture, doing exercise like yoga as well fits under there. And number five is to use natural substances to restore and regenerate, so this is using natural substances to work directly with symptoms, to promote healing, but in patients that are further along the road to pathology and maybe already have a diagnosis of some health condition. And number six is to use pharmaco-substances to halt progressive pathology, so these are palliating, they’re stopping disease, they’re treating somebody who is either not responding enough or whose disease has progressed far enough that natural therapies are no longer strong enough. And then the seventh stage of the Therapeutic Order is to use high-force invasive modalities, such as surgery, radiation and chemotherapy and, again, these are removing the disease. Often that stage is usually life or death situations, we’re working to remove what’s causing a danger to our body and to our ability to survive. And so naturopathic medicine cover this whole spectrum. We have therapies that cover the whole spectrum of these stages and we’re working to treat the whole person not focusing on the disease or the symptoms, but looking at the person in front of us, and taking into account their lifestyle their preferences, their unique individuality and genetic expression and individual expression. My name is Dr. Talia Marcheggiani, I’m a naturopathic doctor and I work at Bloor West Wellness in Bloor West Village in Toronto. Take care.
Humour me for a moment. Take a moment to imagine your “happy place”—the place you feel most at home. Where are you? What are you doing? Who is there with you? 
