Women's Voice Magazine - Volume 7

the shocking

truth

about food allergies

THE ANXIETY

EPIDEMIC

BY KAREN JENSEN, ND

SECRET TO

PORTION

CONTROL

BY KATE RHÉAUME, ND

North America's

INFERTILITY

CRISIS

VOLUME 7 | $2.99

INTERVIEW WITH

KARLENE KARST ABOUT HER NEW COOKBOOK

page 28

BY MARITA SCHAUCH, ND

Why does fibre make your gut hurt?

High FODMAPs Fibres such as inulin, bran, and wheat are high in FODMAPs and they aggravate IBS and the digestive system. So what needs to change?

Switching to a low-FODMAP diet, in other words a better digestible fibre, is a good idea.

A low-FODMAP diet can help an estimated 50– 80% of IBS patients achieve improvement in their condition.

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robyn o’brien the shocking

truth

about food allergies

14

COVER STORY

Photo: Darcy Sherman

10

34

42

Anxiety Epidemic

Leaky Gut A Hidden Cause of Illness

– by Karlene Karst, BSc Nutrition

– by Karen Jensen, ND

22 The Surprising Secret to Portion Control – by Kate Rhéaume, ND

– by Karen Jensen, ND

37

An Interview with Karlene Karst Author of

This Kitchen Is for Dancing

44 Ask the Expert

Last Roundup for Glyphosphate?

28

Too Busy for Breakfast?

38 North America’s Infertility Crisis

– by Julie Reil, MD

46 Why Am I Losing My Hair?

– by Marita Schauch, ND

– by Marita Schauch, ND

SPRING 2019 | WOMENSVOICEMAGAZINE.COM

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MEDICAL & SCIENCE EDITORIAL ADVISORY COMMITTEE At Women’s Voice®, we are committed to providing our readers with real health solutions from real physicians. To ensure our editorial excellence, we have assembled medical professionals who are dedicated experts and leaders in natural health to serve on Women’s Voice Medical and Science Editorial Advisory Committee.

KAREN JENSEN, ND

MARITA SCHAUCH, ND

Karen Jensen was in clinical practice for 25 years and although she is retired, she continues to write books and educate on the naturopathic approach to wellness. She is author or co-author of seven books, her most recent is Women's Health Matters: The Influence of Gender on Disease.

Dr. Marita Schauch is the author of two books Making Sense of Women’s Health and Collagen Myths & Misconceptions.

She also co-authored The Adrenal Stress Connection.

In addition to her clinical practice, she lectures across North America educating people on positive lifestyle choices. .

KARLENE KARST, BSc Nutrition Karlene Karst holds a BSc in Nutrition and is an expert in natural health and wellness. Karlene is the author of several books, and is an upbeat, knowledgeable TV personality and spokesperson appearing on the cover of magazines and TV shows including The Marilyn Denis Show, CTV Morning Live, Global Morning News, and Breakfast TV.

JENNIFER DYCK, ND Dr. Jennifer Dyck is a licensed naturopathic doctor.

She earned a Bachelor of Science in Biology with distinction from the University of Victoria and completed her professional training at the Boucher Institute of Naturopathic Medicine in New Westminster, BC.

ARYA SHARMA, MD/PhD KATE RHÉAUME, ND Dr. Kate Rhéaume graduated from McMaster University and completed her professional training at the Canadian College of Naturopathic Medicine in Toronto, class of 2002.

She followed with a two-year residency during which she taught classes and supervised at various teaching clinics.

RUDOLF BAUER, PhD

JULIE REIL, MD Dr. Julie Reil is an internationally recognized physician, health and nutrition advocate, speaker and Women’s Voice author.

She developed the Genityte® urinary incontinence procedure and the Triple Tone Treatment®. Dr. Reil founded Shiloh Medical Clinic in Billings, Montana.

Dr. Gaetano Morello is a published author and licensed naturopathic physician. Recently he has been appointed as a Clinician at the newly created Complex Chronic Disease Program located at BC Women’s Hospital in Vancouver.

He is the first naturopathic doctor to hold such a position at a major North American hospital.

PUBLISHED QUARTERLY BY Assured Natural Distribution, Inc. 104–3686 Bonneville Place Burnaby, BC V3N 4T6 Phone: 1-844-384-7502 Fax: 1-844-384-7503

Dr. Rudolf Bauer’s expertise is in natural product chemistry, analysis, and bio-assay-guided isolation of constituents from medicinal plants. As a member of two expert groups on herbal drugs of the European Pharmacopoeia Commission, he is actively involved in the development of monographs for the European Pharmacopoeia.

MICHAEL LYON, MD

GAETANO MORELLO, ND

Editor: Nancy Cheeseman Editorial Assistant: Brinda Navjee Art Direction: Stephen Rank Art Direction Assistant: Beata Stolarska Graphic Designers: Celia Bowes, Rut Shapira, Jasper Van Meurs, Jose Rosales, and Mark Cawker

Dr. Arya Sharma, MD/PhD, FRCPC, is Professor of Medicine and holds the Alberta Health Services Chair in Obesity Research and Management at the University of Alberta.

He founded and is currently Scientific Director of the Canadian Obesity Network and Past-President of the Canadian Association of Bariatric Physicians and Surgeons.

Dr. Michael Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary fibre, and blood sugar regulation. He is Board Certified in Obesity Medicine through the American Board of Obesity Medicine and he completed a three-year family practice residency in 1988.

ADVERTISING POLICY

• KAREN JENSEN, ND

Only products exclusively distributed to natural health food stores will be advertised in this magazine.

• KARLENE KARST, BSc Nutrition

EDITORIAL NOTE The information in this magazine is for educational purposes only. It should not be used as a substitute for the advice of a qualified and licensed practitioner or health care provider.

Articles in Women’s Voice® are copyrighted and must not be reprinted, duplicated, or transmitted without permission.

Women’s Voice® is a registered magazine in Canada and the United States.

Canada: 1811559 / USA: 87249676 Real Solutions by Real Physicians for Real Women’s Needs®

• KATE RHÉAUME, ND • JULIE REIL, MD • GAETANO MORELLO, ND • MARITA SCHAUCH, ND • JENNIFER DYCK, ND • ARYA SHARMA, MD/PhD • RUDOLF BAUER, PhD • MICHAEL LYON, MD Cover Photo: Darcy Sherman, Sassafras Photography, sassafraspics.com

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The Organic Consumer Association recently shared some sobering statistics on clothing. First, the global apparel industry is the second-largest industrial polluter in the world.

Second largest? It is hard to believe that buying a new T-shirt or a pair of jeans pollutes the world, but think again. And second, the apparel industry is HEAVILY INVESTED IN GROWING GMO COTTON, the production of wool and synthetic fibres (these microfibres are polluting our oceans), and the CHEMICAL DYES that are used on those fibres. Each day the fashion industry degrades our soil, water supply, and many labourers are exploited.

On average people THROW AWAY

70 lb

of CLOTHING each year

TIPS BUY LESS – do you need ten pairs of jeans? We are at a defining moment in time; we can either keep consuming until there is no going back or become more mindful today about what we buy, and especially how it’s packaged for future generations and the health of the entire planet.

STOP MAKING IMPULSE PURCHASES CLEAN YOUR CLOSETS AND DRAWERS TO MAKE ALL YOUR CLOTHES VISIBLE. You will be shocked when you pile all your clothes on top of your bed and look at the mountain of pieces in your closet and drawers. Instead of shopping, pull out clothing you haven’t worn in a while. Who knows, those items may be back in fashion. You’ll save money and help save the planet.

FORGET THE BUY ONE GET 50% OFF ARTICLE YOU MIGHT NEVER WEAR. BUY ONLY WHAT YOU NEED and DONATE CLEAN OR UNWANTED clothes so they won’t end up in an incinerator.

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WOMENSVOICEMAGAZINE.COM

On average people throw away 70 lb of clothing each year with many of these textiles ending up in landfills or incinerators which also contribute to greenhouse gas and climate change.

You CAN MAKE A DIFFERENCE. If you are going to make a purchase, invest in clothing made with ORGANIC MATERIALS, NATURAL DYES, or shop second-hand stores, and support companies who pay fair wages.

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BY THE YEAR 2050 THERE WILL BE MORE PLASTIC IN THE OCEAN THAN FISH?

?

DID YOU

KNOW

Many states are banning the use of plastic straws and for a good reason. The sad facts are that scientists have estimated that by the year 2050 there will be more plastic in the ocean than fish, and 99% OF ALL SEA BIRD SPECIES WILL HAVE INGESTED PLASTIC. These two statistics should get our attention. But there’s more you should know.

Plastic from straws and other seaborne litter doesn’t biodegrade like paper, food, or even metal. It breaks down into tiny “micro-plastics” that are turning up in the bodies of seabirds and baby sea turtles, threatening their lives.

SCIENTISTS ARE ALSO FINDING PLASTIC IN SEA SALT, SHELLFISH, AND A STARTLING 94% OF U.S. TAP WATER. IF IT’S NOT GOOD FOR WILDLIFE, IT’S NOT LIKELY TO BE GOOD FOR HUMANS, EITHER. You might wonder: How does the straw I use end up in the ocean? Being lightweight and

disposable, they get blown into the water off beaches, from boats, or out of open trash receptacles. Straws that become part of city litter get to the sea too, via gutters and storm drains.

Don’t make the mistake of thinking that it’s okay to keep using straws if you recycle them. You can’t and shouldn’t.

Plastic straws are too thin and lightweight to do anything, but tangle up the recycling process.

Either they fall into recycling bins where they don’t belong, fouling the load, or they slip through the machinery entirely and end up in a landfill. As for THE NEW COMPOSTABLE PLASTIC STRAWS YOU MAY BE SEEING, THEY’RE NOT AN ANSWER TO OUR OCEANS. THEY’RE MADE TO DEGRADE IN COMPOST, NOT IN SEAWATER. Of course, it’s tempting to rationalize that “I only use a straw once or twice a week, so what’s the big deal?” Well, your modest use of straws is part of a much bigger problem.

EACH DAY ABOUT 500 MILLION STRAWS ARE USED, JUST IN NORTH AMERICA. You also might find it odd to be focusing on little straws, when there are so many other sources of plastic in our environment.

It’s not strange; it’s practical. For most people, eliminating the use of a straw isn’t an inconvenience.

Drinking directly from the cup works fine for all, but a few of us.

So, why not pass when offered a straw, especially if you don’t need one? You’ll be doing a favour not just for the ocean and their creatures, but for the health of your fellow humans, too.

If you’re among those who benefit from using a straw, due to illness or disability, or even just because you want to sip while you drive, there are alternatives. LOOK FOR OLD-FASHIONED, BIODEGRADABLE PAPER STRAWS (and if you don’t find them, ask for them). OR, BUY REUSABLE STRAWS AND KEEP THEM IN THE OFFICE, IN THE CAR, OR NEXT TO THE REFRIGERATOR. 8

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/10 INDIVIDUALS WILL BE AFFECTED BY ANXIETY BY

2020

Harvard Medical School, 2007. National Comorbidity Survey (NCS). (2017, August 21). Retrieved from https://www.hcp.med.harvard.edu/ncs/index.php.

10

WOMENSVOICEMAGAZINE.COM

Anxiety is one of the most common mental health disorders in North America, and the National Institute of Mental Health reports that by 2020, seven out of ten individuals will be affected. Even more disconcerting is that nearly one in three adolescents has an anxiety disorder, so much so that many feel we have an anxiety epidemic, and today’s teens are considered the most anxious generation.

Like many other mental health disorders, anxiety results from a combination of biological, psychological, genetic, and other individual factors. Also, one of the leading causes of the increase in anxiety disorders is stress. Prolonged stress and anxiety cause degeneration in the brain and reduced functioning of the hippocampus, the prefrontal cortex, which as a response increases the risk of disorders such as depression and anxiety – a vicious cycle.

WHAT IS STRESS?

anxiety near the top of this list. In my 25 years’ experience, I never treated a case of anxiety that was not associated with some degree of adrenal dysregulation.

One of the primary roles of the adrenal glands is to help the body adapt to various stressors. However, chronic stress puts constant demands on the adrenals that can lead to dysregulation causing an over- or underproduction of these vital stress hormones resulting in insomnia, a weakened immune system, high blood pressure, muscle pain, anxiety, and major depressive disorder.

Stress is what a person feels when they perceive that life’s demands exceed their ability to meet or to adapt to these demands. Medical research suggests that up to 90% of all illness and disease is stress related, and I would certainly put

Social media has a profound impact on the ever-increasing number of teens developing anxiety and depressive disorders. Of course, the effects of social media can affect adults as well, however, many adults have the skills and

life experience to know when to disconnect. In North America today, high school and university/college students are 5–8 times as likely to suffer from anxiety and depressive symptoms compared to teenagers and young adults 50 or 60 years ago.

Some experts suggest it is because they are more exposed to stress, and other factors, which include poor diet, lack of exercise, the role of family, and social media such as Facebook, Twitter, and Snapchat.

Various studies and reports have found that media portrayals of body image and the “ideal” life create unrealistic expectations for young adults and teenagers, disrupting their “normal identity development,” thus leading to depression and anxiety.

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of all illness and disease is stress related

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LIKELY to suffer from Social media has a profound impact on the ever-increasing number of teens developing anxiety and depressive disorders.

Diet is such a critical component of mental health and understanding the role that a healthy diet plays in mental health has inspired an entire field of medicine called nutritional psychiatry.

WHAT WE EAT MATTERS FOR EVERY ASPECT OF OUR HEALTH – especially, our mental health. It is essential to know where your food comes from and to make sure it is of the highest quality. A diet, such as the Mediterranean diet, with a high intake of fresh fruit, organic vegetables, non-GMO whole grains, fresh fish, cold pressed, virgin olive oil, low-fat dairy (without added bovine somatotropin [BST] growth

hormone) and a low intake of animal foods is linked with a decreased risk of anxiety and depression.

However, a diet with a high consumption of red or processed meat, refined grains, sugars, sweets, high-fat dairy products, butter, and potatoes combined with a low intake of fruits and vegetables is linked with an increased and much higher risk of depression and anxiety disorders.

ANXIETY IS AFFECTING PEOPLE OF ALL AGES like a noncontagious cognitive plague, but the good news is by changing diet, reducing stress as much as possible, and supporting the body’s adrenal glands, you can see very positive results in general and mental health.

ANXIETY and DEPRESSIVE symptoms compared to teenagers and young adults 50 or 60 years ago.

High consumption of red or processed

MEAT

linked with an INCREASED RISK of depression and anxiety disorders.

SPRING 2019 | WOMENSVOICEMAGAZINE.COM

11

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the

about food allergies ARE WE ALLERGIC TO FOOD… OR WHAT’S BEEN DONE TO IT?

BY ROBYN O’BRIEN Everyone loves a story with a happy ending. When we are little, we are fed those stories, the Disney fantasies, and the happily-ever-after tales. But in real life, we don’t always know how the story will end. I’m very aware of this because I’ve got a story to tell. I don’t know how it ends, but the truth is, I’m concerned. The story’s about food, food allergies, and an incident that launched me on a new and very important endeavour. It’s a personal story, but it’s one that truly impacts all of us.

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WOMENSVOICEMAGAZINE.COM

My life completely changed during breakfast on a cold January morning in 2006.

That’s when everything I thought I knew about feeding my four little kids came to a screeching halt. It was like any other day.

I thought nothing of the plate of scrambled eggs and maybe even less about the blue yogurt I served… that is, until our youngest started to fuss. I thought she was tired, so I put her down for a nap. For some reason, which to this day I cannot explain, I went in to check on her. I found her face so swollen that her eyes and mouth had swelled shut.

I raced her to the emergency room.

“This looks like an allergic reaction,” the pediatrician told me. “What did you feed your kids for breakfast?” And then she rattled off data on food allergies.

For example, did you know that a lifethreatening allergic reaction sends someone to the emergency room in North America once every three minutes? Or, that food allergies now affect one in 13 kids – two in every classroom? I didn’t. Later, I would learn more: • If the food allergy community were a state, it would be the fifth largest state in the U.S. by population – right after California, Texas, New York, and Florida.

Robyn O’Brien is the Vice President of rePlant Capital, an impact investment firm, deploying integrated capital from soil to shelf in order to reverse climate change. The

Photo: Darcy Sherman

rePlant team is investing in privately

multinationals, while working with global CEOs and management teams in the food industry. Robyn is also the founder of Do Good, a strategic advisory firm, and AllergyKids Foundation, which serves the one in three children with allergies, asthma, ADHD, and autism.

held, deep impact opportunities,

Random House published Robyn’s book,

while supporting American farmers.

The Unhealthy Truth, in 2009, and her

Robyn was a founding team member

TEDx talk has been viewed by millions

of AIM/Invesco’s first hedge fund of

and translated into multiple languages.

$100+ million and a team member

She received her BA from Washington

on their $20 billion Constellation Fund.

and Lee University, her MBA from Rice

She was an advisor to Paul Hawken’s

University on a full scholarship, and also

Drawdown (published in April 2017)

received a Fulbright fellowship. She is

and has advised startups, banks, and

named after a farmer in New Zealand.

SPRING 2019 | WOMENSVOICEMAGAZINE.COM

15

• The number of people with food allergies in the U.S. is higher than the entire population of New York City, Los Angeles, and Chicago combined. In Canada, one in 13 people suffers from food allergies.

• The number of people with allergies to peanuts has more than quadrupled since 1997. And it isn’t just peanuts – allergies to milk, soy, corn, and other foods are all increasing at record rates.

• According to the Centers for Disease Control, the rate of hospitalizations from food-related allergic reactions increased a staggering 265% from 1997 to 2007.

In the ER, my heart was pounding. As I watched my baby struggle to breathe, I wanted to understand what was happening to her. When the emergency had passed, and at last the swelling and the breathing difficulties had subsided, I felt my first glimmer of love-fuelled determination. The feeling has only grown over the years. Why do so many children now have life-threatening food allergies? Is it a major shift in genetics? Or is there something else going on?

NOTHING could have prepared me for the answers I would uncover.

In North America, we quickly learn that our food supply contains a lot of ingredients that did not exist 50 years ago – things such as artificial food dyes and synthetic growth hormones. In the 1950s farmers didn’t use genetically engineered foods (GMOs).

Photo: Darcy Sherman

According to the Centers for Disease Control, the rate of hospitalizations from food-related allergic reactions increased a staggering 265% from 1997 to 2007.

Before having kids, I was an equity analyst on an all-male team that managed $20 billion in assets, and it was my job to cover the food industry sector. I knew that major food manufacturers had removed real ingredients from their products, and replaced them with fake ones to drive margins and profitability. I also learned that in other parts of the world, some ingredients (which had become commonplace in North America), were considered harmful and were not allowed to be sold within their borders. However, these products are only sold in North America and the consequences are clear: • A study in the Journal of the American Medical Association says that living in North America “significantly” increases your risk of allergic disease. “Children born outside of North America had a significantly lower prevalence of any allergic diseases (20.3%) than those born in the United States (34.5%),” said study author Jonathan Silverberg of St. Lukes-Roosevelt Hospital Center in New York. jamanetwork.com/journals/jamapediatrics/fullarticle/1681064

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WOMENSVOICEMAGAZINE.COM

• According to Reuters and Dr. Ruchi Gupta, who studies allergies at the Northwestern University Feinberg School of Medicine, they have seen the difference between skyrocketing allergy rates in North America and relatively minor rates elsewhere, saying: “We see that people who come from other countries don’t tend to have allergies.”

You read that right! Food manufacturers in North America save the worst and cheapest ingredients for us! It’s shocking.

In all my years of studying the food industry, I’d just never thought to ask what all of these fake ingredients might be doing to the health of North American families. That day with my daughter in the emergency room is when I resolved to find out.

The key question is whether we’re increasingly allergic to our food, or whether we have developed allergies to what’s been done to our food. With no labels on things like GMOs in the US and Canada, the biotech industry can claim that there is not a single documented case of these foods ever causing harm.

Without labels, there’s no traceability, so there is no data – yet, we see escalating rates of allergic reactions. Correlation is not causation. But there’s clearly something going on, and it’s having a widespread effect not just on people’s health, but on the entire economy in North America.

It’s obvious that ignoring the impact of the rising numbers of allergies is irresponsible. Thankfully, there are indications that the problem is being taken seriously. Many major companies are responding by marketing whole, real foods, the kind that pioneers of the natural health industry have been selling for over 70 years. Natural health stores were the first generation of companies to understand the enormous importance of providing access to healthy, real food, free of artificial ingredients, pesticides, and GMOs (genetically modified ingredients).

Natural health stores continue their work

today, educating consumers on how to read labels and make better choices for their families, and larger corporations are following suit. Mondelez, formerly Kraft, recently acquired Enjoy Life Foods, a well-loved brand in the anti-allergy space. The company boasts products free of genetically engineered ingredients, allergens and artificial additives, and they are deeply aligned with the values of the food allergy community. This new megacorporation plans to grow Enjoy Life into a billion-dollar brand.

Yes, as consumers speak out with their spending dollars, companies are listening. As many shoppers are opting out of artificial and genetically engineered ingredients, demanding cleaner food for themselves and their families, corporations such as Target, Costco, Chipotle, Kroger, General Mills, and Cheerios are responding with “free of ” products – free of allergens, dyes, GMOs, and artificial ingredients. At the same time, there’s renewed corporate and consumer interest in seed and soil organizations such as Plant a Seed, Demeter, the Regenerative Organic Certification, B Lab, and more.

What’s incredible is that this shift in business strategy isn’t being driven by profit goals; it’s driven by a desire to attract and retain a health-conscious consumer like you and me.

$

4,184

per child per year

(cost of food allergies, from medical care, food, and pharmaceuticals) Journal of the American Medical Association

It’s a problem costing the economy

$

25 billion

each year, including lost productivity.

The life-saving EpiPen is now a

$

1 billion

brand, and its manufacturer, Mylan, has profited enormously from the rise in allergic reactions that the pen arrests. While continuing to charge about $100 per pen in other countries, Mylan hiked the price of the drug by over 500% in the US market – from $50 to over $600 per pen. Congressional hearings have occurred regarding the price increase and families are still struggling to afford the device.

It looks like my story is headed for a happy ending, doesn’t it? It does, yet I remain concerned. Why? Because we need all hands on deck, not just a few isolated voices. Given what we’re up against – multimillion dollar companies that have a strong interest in doing things the way they’ve always done them – we will need to sustain the current level of pressure for many years to come, if we are to see the food allergy crisis trend downward. That day can’t come fast enough for me, or for the mothers in North America whose children are threatened daily by allergy causing food.

SPRING 2019 | WOMENSVOICEMAGAZINE.COM

17

Like any parent whose child has been diagnosed with a food allergy, I went through a series of emotions: shock, grief, sadness, paralysis, and anger. What I thought motherhood would look like, differs greatly from what it has turned out to be for my family.

I’m different, too. That tragic breakfast changed me. Through the experience I found the

on my research findings – The Unhealthy Truth: How Our Food Is Making Us Sick and What We Can Do About It – published by Random House. That was 10 years ago. Much has changed, but much remains to be done.

Remember that courage is contagious.

When you do brave things, it inspires others to do the same.

Just as cancer isn’t a fad, food allergies are not a “niche� problem. We need everyone’s effort to stop this epidemic – from natural health food stores to multinational food companies, and from the entrepreneurs who develop better food products to the private equity groups who fund them. It’s everybody’s job to solve this problem. We need to #rethinkfood. The future of our children’s health, our country’s economy as well as our shared quality of life depend on it.

courage and strength I did not know I had.

I found the will to stand alone, do more, and with a combination of fear and love, to speak truth to power. “Please let my heart speak,� I pray before each speech or public appearance, so that fewer will suffer, and ever-greater numbers of people will find their own voice to stand up and speak, and it’s working. I have seen a community of love and incredible resources come together to help make the impossible possible. Countless organizations and groups have started because I found the courage to take the stage in Austin over 10 years ago to give a TEDx talk – and not because it was Robyn O’Brien’s power as a speaker, but because my heart showed that love is more powerful than fear.

Love, my friends, is rocket fuel.

When my daughter first had her allergic reaction 13 years ago, I was not prepared for any of this, but I found a way. I leaned on resources, and when I didn’t find them, I created them. Just three years after my daughter’s allergic reaction, I wrote a book 18

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THE

Surprising TO Secret PORTI N CONTROL

BY KATE RHÉAUME, ND

PORTION CONTROL. Ugh! As far as ughinducing phrases go, portion control is right up there with “summer school” and “tax audit.”

The fact is, once we start eating, we want to keep eating until we are full. That’s human nature, engineered by millennia of evolution. And while some of us might be able to – as per the old slimming adage – stop when we are two-thirds full, many of us just can’t. To boot, eating smaller portions can exhaust willpower, potentially leading to binging later on.

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Anyone who has ever endeavoured to lose weight has, at one point, attempted merely eating less. With another old weight loss dictum, “calories-in-versus-calories-out,” ringing in our ears, we start the day with the best of intentions, enjoying a light breakfast and an equally modest lunch. By dinner, all bets are off. Ravenous, we devour in seconds, then can’t seem to stop snacking all evening.

Don’t feel bad. Surprisingly, it might have been that well-intentioned breakfast or lunch that set us up for our epic evening failure.

THE SECOND MEAL EFFECT There’s a little-known secret to portion control that also helps with conquering cravings: what you eat at one meal affects what you want to eat at the next meal.

THE FOODS YOU CHOOSE FOR BREAKFAST INFLUENCES HOW HUNGRY YOU ARE AT LUNCH. Lunch affects dinner. Dinner impacts breakfast the next day. This isn’t just about food quantity. It stands to reason that if you eat a bigger breakfast, you will be less hungry at lunch. But there’s a more complex physiological response at work here.

The second meal effect pertains to the foods we choose and their influence on appetite hours later. Specifically, eating high-glycemic index (GI) foods at any meal (think white flour, bagels, doughnuts, bread, muffins, cereal, and pasta) cause us to feel hungrier and consume more food at the next meal. Conversely, EATING BLOODSUGAR-STABILIZING FIBRE, FAT, AND PROTEIN AT ANY MEAL WILL MINIMIZE APPETITE the next time we eat, making portion control effortless.

High-GI foods trigger a significant release of the energy-storing hormone insulin.

This puts the body into feast mode, essentially sending a message of “hey, food is abundant now, let’s stock up – keep eating!”

As you can imagine, all this makes breakfast an important meal, for better or worse.

Eating the wrong breakfast can sabotage your diet for the rest of the day. Eating smarter daily sets you up for success. What qualifies as a better breakfast? A veggie omelet with chèvre; unsweetened, full-fat Greek yogurt with nuts and seeds; a shake or smoothie bowl featuring avocado and fermented, plantbased protein sprinkled with chia or flax seeds. What these meals have in common is plenty of high-quality protein, fat, and fibre with minimal insulin-provoking sugar. By starting your day this way, eating well the rest of the day is much easier.

So, the surprising secret is, IF YOU SIMPLY PLAN YOUR MEALS RIGHT, PORTION CONTROL TAKES CARE OF ITSELF. DR. KATE RHÉAUME is the author of the best-selling book, Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life.

Eating the wrong breakfast can sabotage your diet for the rest of the day. Eating smarter daily sets you up for SUCCESS.

The key to this phenomenon is insulin.

High-GI foods, such as the white flour wonders listed above, trigger a significant release of the energy-storing hormone insulin. This puts the body into feast mode, essentially sending a message of “hey, food is abundant now, let’s stock up – keep eating!”

SPRING 2019 | WOMENSVOICEMAGAZINE.COM

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AN INTERVIEW WITH

KARLENE KARST AUTHOR OF THE COOKBOOK

THIS KITCHEN IS FOR

DANCING

REAL FOOD, PURE FLAVOR

Can you tell our readers a bit about what led you to write the book?

A: Oh, it’s such an honour to share a bit of my journey with your readers!

You know, I didn’t always feel as good as I do today. I didn’t always understand food, nutrition, and how to find my best health. I was diagnosed with an autoimmune condition when I was 20 years old.

At the time I was eating a low-fat diet consisting of tons of packaged and processed food – high in sugar and lacking nutrients. I was literally starving myself of the exact nutrients that my body needed to cope with the constant pain and inflammation I was experiencing. Thankfully, I had an “aha” moment, realizing that if I felt this way at 20, how bad would it be by the time I reached 40? Well, I’m past that age now and I feel great!

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THIS BOOK IS REALLY A CELEBRATION OF THE “DANCE” THAT HAPPENS WHILE PREPARING FOOD FOR YOURSELF AND THE PEOPLE YOU LOVE.

her love of baking, and my mom gave us every single night what she herself had enjoyed while growing up – healthy, home-cooked family meals. No Pop Tarts and Pizza Pops for us!

I remember feeling a bit deprived! But as soon as I had my own family, I looked back on all of that rather differently. Marrying into an Italian family contributed, too. For Italians, food is everything!

It’s a culture that truly embraces wholesome, fresh, and real food.

Now tell us more about “the dance” – and what you mean when you say your kitchen is for dancing.

A: The dance is the good life, which comes from the kitchen, the heart of the home. A family’s most memorable moments usually occur in the kitchen – we remember the smells, sounds, laughter, meltdowns, celebrations, as well as the sorrows and the prayers – all the big and small moments that shape our lives. So, this book is really a celebration of the “dance” that happens while preparing food for yourself and the people you love. Like my readers, I’ve navigated through just about every food challenge possible, from picky eaters, with their strong likes and dislikes, to food sensitivities, to the perpetually hungry teens with their on-the-go eating. There have been birthday parties, play dates, and so many school lunches. I am the chief cook in our family, and the majority of days I need to have dinner made and the kids fed long before my husband gets home from work. Some days we eat in shifts because of after-school sports schedules. Some days I’m stressed and impatient, but mostly I just feel proud and brave – proud that I take such a passionate interest in feeding my family under not-always-easy circumstances and brave for committing to this while also working full-time. I feel grateful, too, to have been able to dance my way through over 10 years of feeding my family.

I’m sure our readers would love some details on how you’ve managed to not only incorporate healthy meals in a busy family, but enjoy it!

That’s due in no small measure to my becoming a registered dietitian, RD, in 1999 and embracing the idea of really feeding my body with good food for optimal health and healing. Fast forward two decades, and I’m still here, evolving my food journey day by day!

A: It’s been one of the most complicated “dances” in my life. When I look back at my twenties, when I thought I was busy (I was), I just wasn’t caring for four other people! I can’t help, but pat myself on the back. It’s been a crazy life, but also a beautiful life.

Tell us about your evolution!

When and where did it start?

A: It started with learning to cook. Just because I knew about the benefits of good food didn’t mean that I knew how to prepare it in nourishing ways. So, by the time I became a mom, I had begun teaching myself to make food that not only tastes great, but is nutritious and can be prepared quickly. And there, in my kitchen in 2008, was “aha moment #2” for me. It was the beginning of what I call “the dance.” Suddenly, all the family and food values that my mother instilled in me really meant something. I mean, growing up on a farm in Saskatchewan, we had a garden, my grandmother shared

SPRING 2019 | WOMENSVOICEMAGAZINE.COM

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And the key has been adaptation. As Darwin said, “It’s not the strongest or the smartest who survive; it’s those who can adapt.”

I can’t imagine an adaptation of greater magnitude than becoming a mother and caring for a family.

For many families, adapting can mean relying on fast food or convenience meals. But you took a different path?

A: Oh yes. I understand how people come to rely on food that comes from a drive-through, or in a box, bag, or can. Our packed schedules combine with the pressure to somehow do it all – it’s hard, and I completely get it. But we have to remember what’s important, which is that food is for nourishment. What we put in our body on a daily basis influences our health and our overall zest for life. Going back to the basics of food and nutrition will not only restore our health, but it will also provide a sense of coziness and calm. Eating good food at home allows us to sit back and reflect on our priorities at the end of the day.

But, where to start? How do we go about making our own kitchens places for dancing?

A: In this age of social media, I saw my knowledge grow as I started to follow food, nutrition, mommy and lifestyle bloggers, so many of whom are creating and photographing these incredibly beautiful and nutritious meals. It made something stir in my soul. I thought, “If they can do it, so can I.” Then I just began trying things.

I started by recreating dishes and recipes I had seen before. I also had dreams of different flavours and ingredients that I could use to make similar or completely new dishes.

The food I prepare now is wholesome, real, flavourful, yet simple. We still enjoy sweet treats, muffins, and cakes, they are just made with nutritious flours like spelt or oat. We use fat in everything, but focus on extra virgin olive oil, avocado and coconut oils, rather than processed and refined oils. That’s something I want to point out: Variety really is the spice of life. I learned at a young age how unhealthy it can be to eat by a specific set of rules. When I was a low-fat foodie, I was avoiding fat but eating tons of sugar

bounty is always accompanied by music, laughter, and conversation, and it takes place at a table, never on the run.

AS DARWIN SAID, “IT’S NOT THE STRONGEST OR THE SMARTEST WHO SURVIVE; IT’S THOSE WHO CAN ADAPT.” I CAN’T IMAGINE AN ADAPTATION OF GREATER MAGNITUDE THAN BECOMING A MOTHER AND CARING FOR A FAMILY. and little protein, which left me feeling exhausted, anxious, and in pain. As I started to nourish my body with a fuller range of foods, including healthy fats, I could actually feel my vitality return. As I said earlier, marrying into an Italian family helped me continue on my path to healthier eating.

I learned the ways of the Mediterranean diet, with its fresh, simple foods, made from scratch, full of flavour from healthy fats and good-quality cheese, and usually served with red wine. This nutritious and soul-filling

It sounds like you’re a big believer of family dinners.

A: Absolutely! Sunday dinner is my personal favourite, because it’s the only day of the week we can gather around the table without interruption. Aside from church, we avoid outside commitments, including kid sports and social invitations, anything that might conflict with our time together. I use Sunday dinner as an opportunity to cook something special, set a beautiful table, and even make a dessert. For these meals, I get the kids involved in the kitchen, too. It doesn’t have to be a Sunday dinner; maybe it’s Friday or Monday. The point is to reserve a special time just for family, gathered around a special meal. While nutrition is important, so is the social and emotional impact of being together, working together, enjoying together. These contribute to our health and happiness, too!

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Can you offer some tips for feeding a busy family on a budget?

A: Sure! Write down your meal plans each weekend for the week ahead. Then shop based on the list, watching for sale items to stock up on and buying in bulk when appropriate.

Aim to make extra grocery trips during the week only for things like fresh produce.

Waste costs money, so while buying perishables as you need them can feel like a bother, it saves money. Double your recipes and freeze half for those times when planning fails. A vacuum sealer can be a good investment for those who make good use of a freezer. Make breakfast the night before, perhaps with an overnight oats recipe that

will provide breakfast for several days. Save preparation time by putting something in the crockpot in the morning or using an instant pot in the evening to shorten cooking time.

And get your kids involved in all the things that take you away from cooking – emptying and loading the dishwasher, setting and clearing the table, and when they’re old enough, washing and even chopping vegetables.

What trends and nutritional news are catching your attention these days, as a nutritionist?

A: Well, the growing popularity of homegrown gardens and fermented foods

is exciting to see. These coincide with our understanding of the role the gut plays in health and the peace that comes from growing, preserving, and preparing our own foods. It’s good, too, that people are paying more attention to portion sizes. We have completely lost perspective on what a proper portion size is, so we overeat. We all need to get in the habit of leaving the table a little hungry, because it benefits our guts, minds, and bodies – not to mention budgets!

Overall, I really like food author Michael Pollan’s advice: “Eat food, mostly plants, but not a lot.” In a few words, that says just about everything, doesn’t it? All I would add is this: Love yourself, honour your body, and give thanks for this beautiful dance!

KARLENE KARST’S

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HEALTHY FATS and OILS – coconut, ghee, avocado oil, extra virgin olive oil, grapeseed, walnut, pumpkin oils.

SALTS, SPICES and FLAVOURINGS – sea salt, pink Himalayan salt, pepper, nutritional yeast, oregano, thyme, rosemary, garlic powder, mustard, red pepper flakes, tamari.

NUTS and SEEDS – cashews, almonds, sesame seeds, hemp, chia, flaxseed meal, pumpkin, sunflower.

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FRUITS and VEGETABLES – berries, tomatoes, oranges, lemons, limes, apples, grapefruit, bananas, avocadoes, spinach, kale, leeks, celery, fennel, carrots, sweet potato, garlic, ginger, beets, romaine lettuce, arugula, mushrooms.

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LEAKY

A Hidden Cause of Illness

BY KAREN JENSEN, ND

The gut is the foundation of health! Hippocrates knew the importance of gut health thousands of years ago, and now we are just starting to recognize how right he was. Many modern health issues other than gastrointestinal disorders are associated with compromised gut bacteria.

Some of these conditions include autoimmune diseases, depression, anxiety, weight problems, cognitive disorders, and heart disease.

ALL DISEASE BEGINS IN THE GUT Hippocrates, 400 BC

In recent years, the gut microbiota has become a significant topic of research, and what scientists have learned has been astounding. The gut bacteria, often viewed as lowly little creatures, are quite sophisticated in their interactions, and can have a profound effect on every area of our health. The gut microbiome consists of trillions of bacteria, some friendly, others not. The key is balance.

Imbalance in gut bacteria that leads to inflammation can be caused by other factors including stress, overuse of antibiotics, high sugar and refined carbohydrate diet, lack of pre- and probiotics, environmental toxins, and certain medications. Gut inflammation causes the protective barrier in the gut to become permeable which is referred to as “leaky gut” or “dysbiosis”. When this occurs, toxic particles can enter the bloodstream, and these foreign invaders will put more stress on the immune system, thus leading to both local and systemic inflammation. This can also affect the brain, lungs, heart, and other areas of the body.

Common signs and symptoms of a leaky gut Gas and bloating/constipation or diarrhea Brain fog – feeling spacey Fatigue Immune problems Allergies Vaginal discharge or irritation Frequent bladder infections Sinus problems Cravings for sugars and sweets

And that is not all… the gut and the brain have a two-way communication system.

The gut forms a link between the emotional and cognitive centres of our brain along a two-way communication network linking the brain and the gut through various mechanisms.

Alterations in the gut microbiota can have a significant effect on mental health.

Research has shown that leaky gut and resulting systemic inflammation can cause depression, anxiety, memory problems including Alzheimer’s disease and learning disabilities.

And if I haven’t got your attention yet, as to why you should care about the health of your gut, the gut microbiome can add years to your life. A recent study has shown that microbiota composition is related to healthy aging, and concluded that if you are ridiculously healthy and 90 years old, your gut microbiota is not that different from a healthy 30-year-old! Is the key to healthy aging and longevity in the gut? I believe it is.

Don’t be fooled – you don’t always have to have specific gut problems such as bloating or constipation to have gut problems.

Bian G, Gloor GB, Gong A, et al. The Gut Microbiota of Healthy Aged Chinese Is Similar to That of the Healthy Young. mSphere, 2017; 2 (5): e00327-17.

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Steps to gut health Did you know?

There are more than 3.3 million genes in the gut – compared to an estimated 20,000 in the entire body.

More bacteria (100 T*) in the gut than in human cells (30 T*) – we are more “bacteria”.

The gut is home to 80% of our immune system. *Trillion

Repair the gut lining – L-glutamine to the rescue!

The surface area of the gut is lined with cells known as enterocytes which regenerate every 2–3 weeks. L-glutamine, an amino acid, is the preferred fuel used by intestinal cells, and in fact, the intestine utilizes about 30% of the body’s total glutamine. In gut physiology, glutamine promotes enterocyte proliferation, regulates a tight gut junction, reduces inflammation, regulates stress responses as well as strengthens the body’s immune system. Preliminary studies have shown that L-glutamine helps repair the gut lining and reduce intestinal inflammation.

Other benefits of L-glutamine include improved immune system, athletic performance, and fat burning.

When it comes to mental health, glutamine is a precursor to the neurotransmitter glutamate in your brain. Disrupting the glutamine-glutamate cycle can cause different brain disorders including epilepsy, bipolar disorder, schizophrenia, anxiety, depression, and alcohol addiction.

Glutamine can become depleted during times of high stress, inflammation, and stress due to illness or excessive exercise.

During stress, the body releases the stress hormone cortisol which lowers glutamine. When used with a healthy diet, L-glutamine, at 5000 mg per day, directly contributes to restoring the health of the intestinal tract. More severe cases may require higher doses.

Tips and strategies to support a healthy gut and overall good health: Good sources of L-glutamine can be found in certain foods, including chicken, fish, cabbage, spinach, lentils, beans, beets, and peas.

Limit refined foods, carbohydrates, and sugars.

Harmful bacteria thrive on these food choices.

Consume foods high in prebiotic fibres which provide a food source for good bacteria. Some prebiotic fibres include: barley, oats, apples (with skin), bananas, and flaxseeds. FibreSense™, containing guar gum, in the WomenSense® product line is a great prebiotic fibre supplement if you feel you aren’t getting enough in your diet.

Include fermented foods such as kimchi, yogurt, kefir, and sauerkraut to help encourage growth of good bacteria, and/or take a probiotic supplement.

Periodically include a daily dosage of L-glutamine (5000 mg) daily, in one dose and on an empty stomach. L-glutamine will support your immune system, help replenish and maintain good bacteria, and contribute to the general health of your intestinal tract.

Glutamine is your gut superhero! When supplementing with L-glutamine while making healthier dietary decisions, you are inclined to better digestion, improved mental health, and more energy.

SPRING 2019 | WOMENSVOICEMAGAZINE.COM

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Last Roundup ? e t a s o h p y l G for NO not yet!!

?

DID YOU

KNOW

Canada and the U.S. have many good things in common – and, unfortunately, one that is decidedly not-so-good: Neither country has banned or even begun to phase out the use of glyphosate, the active ingredient in the weed-killer Roundup.

This fact puts our countries in a club whose membership is rapidly shrinking.

Twenty-seven countries worldwide have already restricted the use of glyphosate, to a greater or lesser extent, or outright banned it. These countries are responding to a worldwide

campaign that has strengthened as more studies identify the chemical to be – as the World Health Organization’s International Agency for Research on Cancer in 2015 stated – “probably carcinogenic to humans.” With glyphosate being sprayed on our produce and sometimes wafting in the air adjacent to organic farming regions, parks, golf courses, and around our homes, the public is concerned.

Glyphosate is associated with certain cancers, and it has also been shown to affect brain development in children.

nations have not. That’s true in many communities in 21 states, including agricultural giants such as California, Florida, and Texas. In Canada, eight out of the ten provinces have some form of restriction on the use of pesticides that include glyphosate, and the city of Vancouver won’t allow its use in public spaces unless invasive weeds have become established.

These bans show us that it’s more important than ever for concerned citizens – wherever we may live – to “think globally but act locally.”

Nations that have declined If you’ve got Roundup to stop or reduce the on your shelf, safely use of glyphosate rid yourself of it and cite reduced farm investigate newer and yields, and adverse healthier ways to keep GLOBALLY environmental your garden weed free.

Educate your neighbours impacts stemming and friends of glyphosate’s from increased plowing risks. If your town hasn’t and tilling. Agricultural taken action to at least interests point out that reconsider its stance on banning glyphosate Roundup use, a visit to your elected will force farmers to rely on representatives or city employees may other chemicals that also have be in order. Now is the time to take a a reputation for toxicity. So, stand against this toxic form of farming perhaps the most recent victory and weed control and look up to in this long, continuing battle is that other countries who have successfully states, provinces, cities, and towns have stepped up to act where our stopped using glyphosate.

THINK

BUT ACT LOCALLY

https://www.nature.com/news/widely-used-herbicide-linked-to-cancer-1.17181

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North America’s Infertility Crisis

BY MARITA SCHAUCH, ND

In

my naturopathic practice, I see women every day who feel defeated, frustrated, and even embarrassed by their “unexplained infertility”. Many women wonder what they should do: desperately seek invasive treatments, or simply keep trying naturally.

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Fertility problems and infertility may be more common than you think.

Infertility may be more common than you think

The overall number of people facing fertility problems has increased over the years.

In 1984, the estimated percentage of couples with fertility problems was 5.4%. In 1992, this number increased to 8.5%. And today, the estimated prevalence (total number of couples with infertility) is a staggering 15.7%.

Among couples with a female partner aged 40–44 years old, the infertility rate is 14.3% to 20.7%. Thirty years ago, in 1984, that number was only 4.6%.

Estimated percentage of couples with FERTILITY PROBLEMS

Research shows that as a woman’s age increases the rate of infertility decreases, but the trend of rising infertility rates is no longer exclusive to older women. In 1984, the infertility rate of couples with a female partner aged 18–29 years was 4.9%. Fast forward to 2019 and the infertility rate in this age group is 7–13.7%. A report from the National Center for Health Statistics found that the fertility rate for the U.S. in 2017 has continued to dip below what’s needed for the population to replace itself! The rate in 2017 was 1,765.5 per 1,000 women – 16% below what is necessary for population replacement.

About 3.8 million babies were born in the U.S. in 2018, and this number represents the lowest number of births in 30 years. No one knows for sure what is causing the severe decline, but it is clear that some of the factors that plague our modern world are partly to blame.

For example, stress hormones and toxic chemicals that act as hormone disruptors (such as insecticides, flame retardants, and phthalates from plastics) affect the hormones responsible for sperm production. Also, excessive oxidative stress can cause damage to vulnerable reproductive organs, and can hurt both sperm, egg quality, and production.

8.5%

15.7%

5.4%

1984

2019

Research shows that as a woman’s age increases the rate of infertility decreases, but the trend of rising infertility rates is no longer exclusive to older women.

The infertility rate of couples with a FEMALE PARTNER AGED

18–29 years 13.7%

There are many reasons women today struggle with their fertility, and while sometimes it can feel like there is no explanation for it, it’s merely undiagnosed.

In some cases, infertility may have a single cause in one partner, or it could be a network of predisposing factors.

As a naturopathic doctor, I believe in treating my patients holistically. I try to find the underlying cause of infertility, and there are many tests to identify the catalyst of infertility.

1992

Autoimmune infertility – Endometriosis Diseases such as lupus, autoimmune thyroiditis, and diabetes can be associated with decreased fertility. Other causes of infertility such as premature ovarian failure, endometriosis, and polycystic ovarian syndrome (PCOS) include autoimmune factors. Many unexplained cases of infertility contain inflammatory processes that can be directed against hormones and reproductive tissues such as the ovaries and testes.

ENDOMETRIOSIS is a condition that causes painful periods, cramping leading to menstruation, heavy flow, and painful intercourse, and is also one of the most common causes of infertility among women. Unfortunately, endometriosis cannot be tested via blood work or ultrasound; therefore it isn’t often accounted for in a preliminary fertility testing. Endometriosis can only be diagnosed through laparoscopic surgery.

There are many natural ways to relieve pelvic inflammation, such as: › Cleaning up the home and diet from environmental toxins and hormone disruptors that could contribute to creating endometriosis – buy organic, switch over to cleaner beauty and household products as well as get rid of plastics, especially the containers you use to store food! › Hormone-supportive formulas such as WomenSense® EstroSense® to help prevent hormone imbalance and estrogen dominance by assisting the liver to detoxify harmful estrogens and pollutants.

As a naturopathic doctor, I believe in treating my patients holistically. I try to find the underlying cause of infertility, and there are many tests to identify the catalyst of infertility.

4.9%

1984

Here are some common causes of infertility:

2019

SPRING 2019 | WOMENSVOICEMAGAZINE.COM

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• Coenzyme Q10 may help boost the function and quality of eggs

• Vitamin D • Rhodiola • N-acetyl-L-cysteine (NAC)

Thyroid function Many women suffer from undiagnosed thyroid disorders. It is crucial to optimize thyroid function to support fertility and sustain the pregnancy, so women should make it a priority to get their thyroid tested. Some common signs of low thyroid include difficulty losing weight, long menstrual cycles, or feeling cold easily.

WOMENSENSE® THYROSENSE® contains the ingredients that support the symptoms of low thyroid or hypothyroidism by maintaining healthy levels of both thyroid hormones T4 and T3.

Low progesterone levels Stress Stress affects each system in the body, and especially the ability for women to reproduce. Stress affects ovulation response, progesterone levels, thyroid function, and amplifies any other health issues that are present. Studies indicate that ovulation and sperm production may be affected negatively by mental and emotional stress. I encourage my patients to incorporate stress management techniques into their lifestyles, such as meditation, acupuncture or massage, and also include stress-supportive nutrients such as B vitamins, magnesium, and adaptogenic herbal formulas such as WomenSense® AdrenaSense®.

Weak immune system Many conditions can affect the immune system which in turn affects fertility. Some common conditions that upset immunity include allergies, asthma, eczema, and autoimmune conditions such as thyroid disorders, celiac disease, Crohn’s disease, or colitis. Making dietary changes is a great way to support the immune system and decrease inflammation. Here are a few immune-boosting foods to include in your diet: • Citrus fruits

• Almonds

• Garlic

• Spinach

• Ginger

• Broccoli

• Turmeric

Quality of a woman’s eggs As women age, so do their eggs (and often eggs can age prematurely).

However, older women’s fertility assessments can be less thorough as there is often an assumption that age is the sole factor that affects fertility. If hormonal tests are normal, consider an ovarian reserve test called the anti-mullerian hormone (AMH) test, and include a few supplements into your diet that help support egg quality: 40

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Progesterone levels are often missed, and many women suffer from low progesterone levels.

Many herbs can support progesterone, such as: CHASTEBERRY (Vitex agnus castus) is a progesterone agonist, which can help minimize the risk of miscarriage. Although it does not contain progesterone, it affects the pituitary gland in such a way it regulates the secretion of progesterone from the ovaries, thereby stimulating ovulation.

The trend of rising infertility rates is no longer exclusive to older women.

VITEX is also helpful in correcting hormone deficiency of either estrogen or progesterone and in PCOS-related infertility.

Weight

complications. Abnormal blood sugar balance can also contribute to PCOS.

Sperm quality and mobility

In men at least one testicle must be functioning correctly, and there must be Underweight and overweight women adequate testos-terone and other hormones often struggle with infertility; underweight to trigger and maintain sperm production. women, or women who overexercise, Sperm production is also affected when can have low estrogen levels or irregular one (or both) testicle fails to descend from ovulation. Overweight women may the abdomen into the scrotum during fetal have hormone imbalance issues, such development. Abnormal semen causes about as polycystic ovarian syndrome, or 75% of all cases of male infertility, and often, inflammation. the reason is unknown. There could also be a problem with low-sperm mobility (motility) Polycystic ovarian or more commonly, “slow swimmers.” Sperm syndrome (PCOS) concentration should be 20 million sperm per millilitre of semen.

PCOS is an endocrine disorder If the count is under 10 that causes the ovaries to million, this is considered a produce higher than Stress hormones and low-sperm concentration. normal amounts of toxic chemicals affect Low-sperm counts or androgens (male motility problems can the hormones responsible hormones) which be due to multiple can interfere with egg for sperm production. Also, causes, including cell production and lead excessive oxidative stress can phones, which may to irregular hormone hurt both sperm, egg quality, reduce sperm quality levels, disrupted and production. through exposure to ovulation, and difficulty radio frequency (RF) carrying a baby to full term. electromagnetic radiation It’s important to rule out (EMR).

Men carry cell phones in PCOS when getting to the root the jean pockets or coat pockets. cause of your infertility struggles.

Here are a few supplements I recommend to help with PCOS:

Nutritional supplementation for sperm quality include:

SAW PALMETTO PLUS for Women with vitex, contains saw palmetto, chasteberry, zinc, and copper. Saw palmetto inhibits the activity of the enzyme 5-alpha-reductase, thus reducing the conversion of testosterone to dihydrotestosterone (DHT), which can be elevated in women with PCOS. This action also helps reduce acne, excess facial and body hair, as well as hair loss from the scalp.

Chasteberry, also commonly called vitex can be used to treat menstrual irregularities and improve fertility. Vitex is thought to exert hormonal activity through action on the pituitary gland, specifically on the production of luteinizing hormone (LH). LH stimulates progesterone release after ovulation. Zinc and copper are minerals needed for normal production of hormones.

• Zinc picolinate

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• L-carnitine • Vitamin C

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• Stress support such as AdrenaSense

• Vitamin D • N-acetyl-L-cysteine • Maca (NAC)

Planning for a family only to discover you are unable, or need medical intervention can be challenging and frustrating. But remember there is always an underlying cause, I hope these suggestions help unlock the answer and guide you in the right direction in your journey.

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IS YOUR MORNING ROUTINE A HURRIED FRENZY OF CHAOS? Do you sleep in with barely enough dressed before jumping in the car? get time to at a drive-thru for a giant coffee stop Do you carbs to fuel your day? of side with a like your sounds If this you are morning, typical however, not alone; missing out on the most important meal of the day could be causing you to feel wired, mentally foggy, tired, and hungry within in an hour of downing your giant coffee and doughnuts, plus the added bonus of unwanted extra pounds of fat around your belly. If you continue these poor morning routines, you’ll find yourself with a weakened immune system constantly fighting off colds and flu. But have no fear, let’s explore tips to help you make breakfast a meal you’ll make time for, even get up early for, so you look forward to making breakfast the most nourishing meal of the day.

BREAKFAST IS MEANT TO LITERALLY “BREAK” THE FAST FROM THE NIGHT BEFORE. Most of us have gone at least 12 hours without eating, therefore the quality and nutrient content of what you eat first thing in the morning should be your biggest consideration. How many of you have eaten a less than nourishing breakfast only to find yourself “hangry” by the time you sit down at your desk. I stress the importance of protein first thing in the morning as it supports the adrenal glands, energy levels, prevents blood sugar fluctuations, and gives your metabolism a much-needed boost (say goodbye to belly fat).

Protein allows us to feel full and satisfied, and will prevent you from reaching for sugary carbs

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lurking in your staff room. Eggs, nuts, and seeds, high-quality yogurts and cheeses, oats, and sprouted grains, are excellent sources of high-quality protein that can be easily added to your morning routine to give your body the support and energy it needs to carry on throughout your busy day and evening. Did you know it takes under 5 minutes to cook an egg and toast a piece of sprouted grain bread?

Breakfast doesn’t need to take a long time, you just have to make every minute and bite count.

A HIGH-QUALITY BLENDER CAN BE A GREAT ASSET ON BUSY MORNINGS. Smoothies and smoothie bowls are quick and convenient options, and are easily portable while running out the door on the way to work or school. Make your protein smoothie nourishing by incorporating a raw organic plant-based protein blend such as VegiDay® All in One shake. VegiDay protein powder helps you take the guesswork out of what to blend in your smoothie and all you need to do is add one scoop to unsweetened almond milk, plain water or coconut water, blend and go. Plus, by adding leafy greens, fresh or frozen fruit, the combination of flavours are endless.

Blend and go in the mornings is simple, tasty, easy, and quick.

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ASK THE EXPERT

BY JULIE REIL, MD

HOT FLASHES and FLUSHES are becoming a problem for me daytime and nighttime. Are there any natural strategies or solutions for hot flashes and menopausal symptoms?

– T.R. Billings, MT Daytime hot flashes, flushing, and sweating of the face and neck are among the most disruptive and embarrassing symptoms of menopause. Vasomotor symptoms can come out of nowhere and spread throughout the body. Symptoms include hot flashes or sweating so much at night that you soak your pajamas and sheets. Coupled with hot flashes and night sweats, women can also experience heart palpitations and anxiety? A typical hot flash episode lasts about 4 minutes and feels like sudden heating of surface vessels in the face and neck (like sudden blushing) followed by a decrease in body core temperature with cold shivering. Hot flashing can begin months or years before menopause and usually continues for several years after your last period. Only 10–15% of women do not report hot flashes during menopause.

AVOIDING or MINIMIZING

NATURAL

for hot flashes and flushing

and solutions for hot flashes

TRIGGERS

■ Hot tea and coffee, or any hot liquids can trigger hot flashes ■ Caffeine and alcohol (especially red wine), spicy foods, and MSG ■ Fabrics that trap heat such as warm blankets, polyester, thick, tight or restrictive clothing ■ High temperatures indoor and outdoor – keep your bedroom cool and use a fan ■ Smoking, secondhand smoke, stress, and anxiety

44

STRATEGIES ■ Take cool showers, avoid hot tubs and hot showers ■ Exercise regularly, avoid exercise in hot environments such as hot yoga ■ Spray your face with cool water, use a cold gel pack if you feel a flash ■ Evening primrose oil, an omega-6 fatty acid makes up a significant part of cell membranes and also plays

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a role in forming hormonelike compounds called prostaglandins, which can affect our health and well-being. I recommend WomenSense® RxOmega-3 with evening primrose oil formula daily for your hormone foundation and balance.

■ WomenSense® MenoSense® available at your natural health food stores contains black cohosh, dong quai,

chasteberry, and other ingredients that many of my patients have found helpful for menopausal symptoms.

■ Other herbs studied individually include Korean red ginseng, kava kava, grapeseed extract, and red clover.

We are all different, and each woman will respond differently to the variety of natural supplement options.

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HAIR?

WHY AM I LOSING MY

BY MARITA SCHAUCH, ND

HERE’S WHY HAIR LOSS OCCURS, AND A FEW SUGGESTIONS ON HOW TO TREAT IT:

Aging Hair loss is a natural and healthy part of aging for both men and women. Once people reach 40, hair growth slows down while the rate of hair fall increases.

A

ccording to the Clinical Dermatology Journal,

nearly 30% of women experience hair loss before the age of 50.

Androgens

Excess androgens, the male sex hormones, is a frequent contributor to hair loss among women. Androgen-related hair loss can be due to genetics, insulin resistance, diabetes, polycystic ovarian syndrome, or low antioxidant status. I recommend adding glucose-regulating supplements into your diets, such as glucomannan, fenugreek, or bitter melon. Increasing antioxidant intake with vitamin C, vitamin E, selenium, and green tea, as well as regular exercise will help balance your hormones.

Pharmaceutical drugs

Medications can lead to hair loss; therefore it’s essential to use natural alternatives when possible. Some common medicines that can lead to hair loss include: • Antibiotics • Anticoagulants (Coumadin, heparin) • Antidepressants (Prozac, lithium) • Antiepileptics (Valproic acid, Dilantin) • Cardiovascular drugs (ACE inhibitors, beta-blockers) • Chemotherapy drugs • Endocrine drugs (Clomid, danazol) • Gout medications (Colchicine, allopurinol)

Nutritional deficiencies WHILE THIS CAN FEEL FRUSTRATING AND DEFEATING, SEVERAL CAUSES CONTRIBUTE TO FEMALE HAIR LOSS, AND LUCKILY THERE ARE SEVERAL TREATMENT METHODS.

As a naturopathic doctor, I believe in treating the root cause of health concerns. While the treatment for female hair loss depends on its underlying cause and with each patient it’s different, I find in my practice, that BALANCING HORMONES, ADDRESSING NUTRIENT DEFICIENCIES, using natural alternatives to medication when possible, and MONITORING DIET is a great place to start.

• Lipid-lowering drugs • Non-steroidal anti-inflammatory drugs (Ibuprofen, naproxen) • Ulcer medications (Zantac, Tagamet) 46

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clinicaldermatology.eu

Some common hair loss-related nutrient deficiencies I see in my office are zinc, vitamin A, iron, and essential fatty acids.

I recommend taking a high-potency multivitamin and mineral formula, iron if needed, and either flaxseed or fish oil daily as a source of essential omega-3 fatty acids. Many people also suffer when they lack hydrochloric acid which helps in the absorption of nutrients in the gut. Visit your naturopathic doctor to get your levels tested.

Hypothyroidism

Women with hypothyroidism commonly experience hair loss or low thyroid, so get your blood tested to determine if this is a cause.

Celiac disease and gluten intolerance Celiac disease can cause antibodies to attack various cells in the body, including hair follicles which manifest as complete hair loss (alopecia). Gluten intolerance can also lead to female pattern hair loss. Try eliminating all gluten-containing foods to determine if gluten sensitivity is a cause.

IN CONCLUSION, balance your hormones, check your thyroid, address nutrient deficiencies and use natural alternatives to medication whenever possible, and look closer at your diet. Hair loss is a part of aging, but you can take precautions to minimize hair loss.

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