Category: Blog

Top 7 business tips for being a successful ND

One thing I am passionate about is spreading the message about Naturopathic Medicine and one way to do that is by helping other NDs become successful in practice. Maybe you are new in practice and wondering how to be successful in practice. Perhaps you feel overwhelmed by the idea of setting up a new clinic, marketing, deciding on software, hiring staff and the multitude of decisions that have to be made. I remember when I went to the Canadian College of Naturopathic Medicine, I had made a career change from Marketing (B. Comm) to Medicine (ND) and I lacked confidence in my skills. Remember, there is a reason it is called a medical “practice” – you are learning from your patients every day. There is no doctor or scientist out there that knows it all – and neither do you. Mother nature might be the only one that has the answers and that is why I think it is best to follow her lead ☺. As I say to my patients “Nature is the teacher of science”. There are many aspects to business – business is a broad term that encompasses operations, accounting, finance, marketing/advertising, human resources, organizational behaviour etc – and this article will discuss 7 key points that every ND needs to do well. Clinicians spend many years studying medicine but they have to realize that private practice is essentially a business – especially for naturopathic doctors.

Here are my 7 business tips:

1.Physician heal thyself – when I first started in practice, I asked Dr. Gord Smith for advice. He said “When you learn to get out of the way with patients, then you will be successful.” It took me time to fully integrate what he was teaching me. I have come to believe that working on my own “issues” in the mental, emotional and spiritual realms have been a key point in working with patients. You can only take patients as far as you have gone yourself. I have found that the greatest gift I give to my patients is through the healing work that I have done. To this end, I have created a unique course for clinicians to further their own exploration into personal healing and growth. I highly encourage you to either work with a gifted practitioner you trust or to sign up for this exciting retreat: Beyond the Label Teacher Training. I hear you, I’ve been there. I have learnt that you have to do your own personal growth work to get yourself out of the way in order to help others. If you find you are triggered by what patients are saying, you are getting defensive or taking things personally, then you need to some work (ie The Work of Byron Katie, take my course, counseling).  Even though I reported to a CEO in my previous career, have a business degree and have been practicing for over a decade, I don’t profess to know everything – because who does. So let yourself off the hook with the pressure you are putting on yourself to know it all – you never will. Put more energy into healing yourself.

2. Take one action step every day toward your goals. Since you are “self-employed” you are the one driving your business and the success of it. Don’t let your fears of self-doubt stop you in your tracks. Pick one thing on your “to do” list that you can do today. If you don’t have a “to do” list I suggest that is your action step for today – create one. As someone once told me “Fail to plan, plan to fail”. If you are unsure in business, then hire a business coach. I am happy to consult as with you as well.

3. Give patients hope and love. I think an important point that many are missing is hope. Hope is defined as: to want something to happen or be true and think that it could happen. We must instill hope in our patients. The reason we don’t may be due to a lack of confidence in our abilities, in the medicine, in the patient or maybe we have forgotten how important the basic things are. I know many are fearful of giving “false hope” to patients (ie cancer). Remember that you are not the only one guiding the patient. There are often contractual spiritual forces at play that are bigger than us. I believe in the field of psychoneuroimmunology and I ask many patients to watch this video – as it talks about one’s thoughts as it relates to one’s health. The main point in the video is: one of the most important components to your health is your subconscious and conscious beliefs. Thoughts create neuropeptides. Neuropeptides bind to immune cells as every immune cell has neuropeptide receptors. Therefore, your thoughts = your immune system. This is the field of psyconeuroimmunology and the work of Candice Pert in her book “Molecules of Emotion”. Remember that patients are putting their trust in you to help them heal. You need to put faith in them that they will heal. This is called hope. It is not necessarily going to be easy. It is not necessarily going to be hard. It is going to be what you make it. I maintain confidence that through my actions, the steps the patient needs to take and the work of spirit in their lives that they can regain their health on all levels – physical, mental, emotional and spiritual – if that is what is meant to be. It is important to remember that health is a lifelong journey – not a destination. We are always making choices today that our future self will thank us for. One of those choices is focusing on HOPE. The other is focusing on LOVE. Really care for and love your patients – I make this a #1 priority with my patients – that they feel cared for and I really grow to love them. No one leaves the clinic without a hug or a gentle touch on the back. I really think that this loving approach is one of the things that has made me so busy. In the end, patients know that I care about them.

4. Marketing/networking and referrals. It is important in marketing/networking to let people know you are available to help. The naturopathic profession has a PR problem and there are many that still don’t know we exist, what we can do, how well trained we are etc. Although I have seen a shift over the last 20 years, we still have a long way to go to catch up in creditability to MDs. If people don’t know that you can help them then you aren’t in their realm of possibility. It is your job (and that of our professional associations) to let the public know about who we are, what we do and how we are trained as primary care providers. Find ways to market yourself and spread your message in ways that you are comfortable with – if writing is your thing, then write for your local paper or blog; if speaking is your strength, then give talks; or if you have a particular interest – in sports, arts, or volunteering, then start with the groups you are involved with. Do your part to get the message out about our amazing profession. One way to do this is to ask for referrals – from existing patients, from like-minded practitioners (ie massage therapists, psychologists, chiropractors, medical doctors, pharmacists etc) and give referrals to the same people you are asking something from. I have taken a lead from my realtor and I give every patient a welcome letter that says “I am never too busy for your referrals – if you know someone that would benefit from naturopathic medicine, please let them know about us”. ☺ I believe this is the ideal health care team for a patient:
a. See an ND
b. See a body therapist (ie rolfer, massage, cranio, reflexology)
c. See a chiropractor and/or acupuncturist
d. See a psychologist
e. Work with an open minded MD
f. Refer to “specialists” as necessary

5. Have a plan. Let patients know what aspects of their health you are working on and how long that will take. Never let a patient leave without having a follow up appointment scheduled. I let patients know that they are on a plan – for example, first we are going to balance your neurotransmitters, manage stress and then address your hormones. While we are doing that we will also work on the organs of detoxification and diet. And after that we will address x, y and z. Patients return because they are ready for the next step, they get results and they want to feel EVEN better. Patients know with me, they must schedule their follow ups even if it is 6 months away as I am so busy – they want to get in and they value and respect that time because they value their health. Once I have helped patients with their chief concerns, I let them know that I am just like their family MD and I want to see them in 6 months – 1 year to have an annual check-in. For many of my patients I am their primary care provider.

6. Be organized and be on time. If you aren’t an expert or if you don’t have knowledge on condition Z – it is fine as you tell them that you are addressing root causes and in the first visit, there are always two diet changes you can make for people (whether it is decreasing caffeine, eliminating pop, increasing water, incorporating more organic foods, eliminating GMO foods) and that gives you time to research their specific condition. Remember though, that you treat people, not conditions.

7. Location, location, location – location is important. Starting in a busy city with lots of other NDs is more difficult than an under serviced area. We do need to recognize that the world of business has moved online – so you need to have a physical space for people to come to your office, but how they find you needs to be online. If you aren’t online, then get there – this is the way of the world so build your website, start blogging and be active on social media. When I was in school, a teacher said the ND/population ratio was 1:10,000. That means that a city the size of Toronto could have over 260 NDs. There are currently 301 NDs – if it were me, I might consider another location. When I was a student, I looked at the size of each city in Canada and the population – recognizing that my preference was to move back to Vancouver, BC where I am born and raised – and decided that Squamish was going to be where I would move. Four years later, love found my heart and my partner wanted to live elsewhere. We ended up settling in Edmonton (after a stint in Fort McMurray) and I love it here! We discussed moving to a Gulf Island to practice, but we chose against it. We discussed moving to Vancouver, but we chose against it. We discussed buying a health food store in Pemberton, BC, but we chose against it. Many factors go into deciding what is best for you and your family. I believe home is where your heart is and wherever you go, there you are. Canada is an amazing country and there are many locations that need an amazing ND like you!

Here’s to your success!!

Reference:
1. http://www.merriam-webster.com/dictionary/hope

Time for Reflection

As the year draws to a close, I find that it is a time of reflection. Do you take the time to look back over the year to see what you have accomplished, what hurdles you may have overcome, what losses may have happened or what gains you might have made? As I type this, I am reflecting on two people who have recently passed away. One of whom I have written about before – my friend Jessica – and this December marks the1 year anniversary of her passing. The other is my patient’s husband, who passed away last week from the same type of cancer that Jessica had – colon cancer. Both individuals were too young. Both left behind 2 two young children. Both wanted to live. Both didn’t get that chance. My heart breaks for these families and the many other families that are also going through something similar. It would be nice if life wasn’t so messy. If it came wrapped up in a perfect package with a pretty bow. But, that isn’t reality. Life is messy. Hardships happen to good people. Not everything that happens makes sense. Yet, Christmas is a time to focus on the bows and presents and to cast our worries aside if only for a few hours or days. My hope is that you don’t cast the net to far from remembering what truly matters – giving and receiving love and your health. I am reminded of a quote by the Dalai Lama when he was asked what surprised him the most about humanity:

“Man.
Because he sacrifices his health in order to make money.
Then he sacrifices money to recuperate his health.
And then he is so anxious about the future that he does not enjoy the present;
the result being that he does not live in the present or the future;
he lives as if he is never going to die, and then dies having never really lived.”

Remember that the small things matter and can make a big difference in your health. Like, choosing water instead of that 2nd cup of coffee in the morning or 2nd glass of wine at night. Or choosing to let go of a grudge that you’ve been hanging on to for too long. Or eating some humble pie and saying sorry to someone you may have hurt.Or holding off on that 2nd white bun at dinner or better yet, not having any white bread or white flour in your diet over the holidays. If you take that challenge just think of all the cookies you won’t eat. Believe me, your hips will love you on January 1st. If you find that you are in need of further support in your health – whether it is losing that extra 5, 15 or 20 pounds, a skin condition that won’t go away, chronic back pain or you are plagued by fatigue – we have four NDs ready and willing to help you. This holiday season, give yourself the gift of health by scheduling an appointment with one of us (587-521-3595). We look forward to making 2016 your healthiest year yet!

Happy holidays!

Holiday Recipes – Turkey Rub, Cranberry Sauce, Gingerbread Cake & Peppermint Cocoa balls

Here are some yummy holiday recipes compliments of Dr. Haarsma, ND and Dr. McCarthy, ND.

Spice Rub: Try the following spice rub on your holiday turkey this year to add flavour without adding unhealthy fats.

 

Prep Time 5 minutes

Ingredients

  • 3 tablespoons coconut palm sugar or brown sugar
  • 1 tablespoon sea salt
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 2 teaspoons dried rubbed sage
  • 2 teaspoons dry mustard
  • 1 teaspoon dried thyme
  • 1 teaspoons ground coriander

Instructions

  • Combine sugar and spices.
  • Store in an airtight container. Stir or mix well before using.
  • Can be used to season poultry, pork or organic tofu
  • Carefully loosen and separate the skin covering the breast and thigh meat of a whole turkey or chicken by sliding your fingers between the meat and the skin. Use a few tablespoons of the spice rub, and using your fingers, push it beneath the loosened skin, evenly distributing the rub onto the meat. The spice rub trapped beneath the skin seasons the otherwise bland meat, while the meat is kept moist.Source: http://www.myrecipes.com/recipe/spice-rubbed-smoked-turkey-with-roasted-pear-stuffing-cranberry-syrup

Cranberry Sauce – Serves 6-8

Skip the canned stuff this year and make your own cranberry sauce! Leftovers are perfect over pancakes, on vanilla ice cream or atop a muffin.

Prep Time 3 minutes; Cook Time 20 minutes

Ingredients

  • 1-12 ounce bag of organic cranberries
  • ½ cup honey
  • ½ cup water
  • 1 tsp orange zest (use an organic orange)
  • ¼ cup fresh orange juice
  • 1 tsp vanilla extract
  • 1/8 tsp ground ginger
  • ¼ tsp salt
  • 1 cinnamon stick (or ½ tsp cinnamon)
  • 1 star anise (or 1 pinch of anise seeds)

Instructions

      • In a medium saucepan, combine all of the ingredients and mix well.
      • Cook over medium heat for about 20 minutes or until the cranberries have burst, stirring occasionally.
      • Remove the cinnamon stick and star anise and discard/compost.
      • Remove from the heat. Let cool or serve warm.

Notes

      • If using star anise or anise seeds, place them in a tea filter for easy removal after cooking is completed
      • This sauce can be made ahead and stored in the refrigerator
      • Try this sauce spread over pancakes, atop a muffin or over ice cream

Adapted from http://www.thisgalcooks.com/homemade-cranberry-sauce/

Gingerbread Cake with Maple-Cashew Sauce – Serves 8-12

If you choose to indulge in any gingerbread this holiday season, the following gingerbread cake recipe will not disappoint! Any leftovers can be frozen and enjoyed passed the holidays…if any pieces make it that far!

Prep Time 10 minutes; Cook Time 30 minutes

Ingredients

Wet Ingredients

      • ¼ cup ground chia seeds
      • ½ cup warm water
      • ½ cup melted coconut oil, plus more for greasing the baking dish
      • ½ cup maple syrup
      • ½ cup blackstrap molasses
      • 1 tbsp vanilla extract

Dry Ingredients

      • 2 cups brown rice flour
      • ½ cup arrowroot powder
      • 2 tsp baking powder
      • ½ tsp baking soda
      • ½ tsp sea salt
      • 2 tsp ground ginger
      • 2 tsp ground cinnamon
      • ½ tsp ground cloves

Sauce

      • ½ cup raw cashews, soaked in water for 4-6 hours, then drained
      • 2-3 tbsp maple syrup
      • 2 tsp vanilla extract
      • 2-3 tbsp water

Instructions

      • Pre-heat oven to 350o
      • Oil an 8 x 8-inch glass baking dish.
      • In a small bowl, whisk together the ground chia seeds and the warm water. Set aside for about 5 minutes.
      • In the meantime, combine the dry ingredients in a medium-sized mixing bowl.
      • Add the chia-water mixture to a blender along with the other wet ingredients and blend smooth.
      • Pour the wet ingredients into the dry and mix well with a wire whisk.
      • Pour the batter into the prepared baking dish and bake for about 30 minutes.
      • To make the sauce, place all of the ingredients in a blender and blend until smooth and creamy.
      • Let cake cool for about 10 minutes. When ready to serve, slice the cake and drizzle each piece with maple-cashew sauce.

Recipe from the Whole Life Nutrition Cookbook

Peppermint cocoa balls:
Dry Ingredients:
1¼ cup almond flour
¼ cup + 1/8 cup cocoa or carob powder
pinch of sea salt
Wet ingredients
¼ cup + 1 Tbsp maple syrup
2 Tbsp melted coconut oil
1-2 Tbsp tahini
½ tsp vanilla
½ tsp peppermint flavour
Mix dry ingredients together and wet ingredients together and combine.   Take tablespoon amounts and roll into balls.  Leave as they are or roll in chia seeds.  Place in the freezer for at least 20-30 before serving.

10 tips for mental health

When your mental health is in check it means that you have a sense of wellbeing, are able to function in your daily life and feel confident in your abilities. As with your physical health, there are steps you can take to increase your mental health and boost your wellbeing by following these suggestions.

  1. Connect with others. Develop and maintain strong relationships with people who will support and enrich your life. The quality of our personal relationships has a great effect on our wellbeing. Putting time and effort into building strong relationships can bring great rewards.
  2. Take time to enjoy. Set aside time for activities, hobbies, and projects you enjoy. Let yourself be spontaneous and creative if the urge strikes you. Do a crossword, take a walk in the park, read a book, go to the library, start an art project, draw pictures with your kids, play with your pets – whatever takes your fancy.
  3. Participate and share interests. Join a club or group of people who share your interests. Being part of a group of people with a common interest provides a sense of belonging and is good for your mental health. Join a sports club, a band; an evening walk group, a dance class, a theatre or choir group, a book or car club.
  4. Contribute to your community. Volunteer your time for a cause or issue that you care about. Help out a neighbour, work in a community garden or do something nice for a friend. There are many great ways to contribute that can help you feel good about yourself and your place in the world. An effort to improve the lives of others is sure to improve your life too.
  5. Take care of yourself. Be active and eat well – these help maintain a healthy body. Physical and mental health are closely linked; it’s easier to feel good about life if your body feels good. You don’t have to go to the gym to exercise – gardening, vacuuming, dancing and hiking all count. Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good, inside and out.
  6. Challenge yourself. Learn a new skill or take on a challenge to meet a goal. You could take on something different at work, commit to a fitness goal or learn to cook a new recipe. Learning improves your mental fitness, while striving to meet your own goals, builds skills and confidence and gives you a sense of progress and achievement.
  7. Deal with stress. Be aware of what triggers your stress and how you react. You may be able to avoid some of the triggers and learn to prepare for or manage others. Stress is a part of life and affects people in different ways. It only becomes a problem when it makes you feel uncomfortable or distressed. A balanced lifestyle can help you manage stress better. If you have trouble winding down, you may find that relaxation breathing, yoga or meditation can help.
  8. Rest and refresh. Get plenty of sleep. Go to bed at a regular time each day and practice good habits to get better sleep. Sleep restores both your mind and body. However, feelings of fatigue can still set in if you feel constantly rushed and overwhelmed when you are awake. Allow yourself some unfocused time each day to refresh; for example, let our mind wander, daydream or simply watch the clouds go by for a while. It’s OK to add ‘do nothing’ to your to-do-list!
  9. Notice the here and now. Take a moment to notice each of your senses each day. Simply ‘be’ in the moment – feel the sun and wind on your face and notice the air you are breathing. It’s easy to be caught up thinking about the past or planning for the future instead of experiencing the present. Practicing mindfulness, by focusing your attention on being in the moment, is a good way to do this. Making a conscious effort to be aware of your inner and outer world is important for your mental health.
  10. Ask for help. This can be as simple as asking a friend to babysit while you have some time out or speaking to your Naturopathic doctor or Medical doctor. You may need additional counseling support. Instead of worrying, affirm the outcome you want to have happen and focus your attention on that. There are bumps along the road of life for everyone and there are people who can help you. If you don’t get the help you need first off, keep asking until you do.

Pesticide protection – 7 easy steps

  1. Eat fruits and vegetables on the dirty dozen list organic.
  2. Buy locally grown produce whenever possible. Since it isn’t shipped long distances, local produce is less likely to have been treated with post-harvest pesticides. Your local farmers’ market is a great source of locally grown food.
  3. Avoid imported produce. Out-of-season produce is more likely to have been imported, possibly from a country with less stringent pesticide regulations than we have in Canada.
  4. Wash all produce well. Use a vegetable scrub brush when appropriate. Adding a few drops of a mild dishwashing soap to the water can help remove surface pesticides on conventionally grown produce. Be sure to rinse thoroughly.
  5. Peel non-organic fruits and vegetables that are obviously waxed, to remove any surface pesticides that may be sealed in with the waxes. Remember the skin of fruit absorbs pesticides, so even though you are removing them from the surface, it is difficult to remove what has been absorbed unless you buy organic.
  6. Grow some of your own food if you can – without chemicals. Avoid using pesticides in your garden or on your lawn. With the cost of food going up, planting a garden is a great way to ensure you are eating healthy at a low cost.
  7. Speak out for a safer food production system. Ask your supermarket manager to stock sustainably grown food. Write your MP to urge him/her to pass better pesticide control laws and make sustainable farming our nation’s top agricultural priority. While you are at it, ask your MP for labeling laws on genetically modified foods as well.

 

7 Steps for Positive Mental Health

Step 1 – Food to support your Mood. What we eat affects how we feel. Eating healthy makes us feel healthy. A key nutrient is tryptophan – which is an essential amino acid that goes on to make serotonin. Since our bodies can’t make tryptophan, we need to get it from our diet. Include these foods to ensure you are supplying your body with this important nutrient: cottage cheese, turkey, tuna, salmon (wild), cashews, halibut, shrimp, oatmeal flakes, avocado, wheat germ, eggs, collards, spinach, raisins, yogurt, chicken, sweet potato.

Step 2 – Get moving. It has been said that the “most overutilized prescription for depression and anxiety is pharmaceuticals and the most underutilized is exercise”. Exercise releases chemicals in your brain that help improve your mood. A key to exercise is to make it fun. Here is a list of ideas: walking, tennis, squash, swimming, skiing, snowshoeing, biking, hiking, dancing, yoga, basketball, volleyball, skating. Try something!!

Step 3 – Be yourself. How you feel about yourself can play a big part in your mental well-being. You are unique. Write out three things you like about yourself and remind yourself every hour of your positive qualities.

Step 4 – Laughter. This may sound simple, but laughter is a great way to combat stress. Do something silly. Watch a sitcom or funny movie like “Something about Mary”.

Step 5 – Give gratitude. Giving thanks builds stronger relationships and helps make you feel more positive. Everyday, write down three things you are grateful for. I will help you get started: a roof over your head, food on your table, clothes on your back.

Step 6 – Get your groove on. Music has the ability to change our moods and can help pick us up when we’re feeling down. Tune in daily to a song that puts a skip in your step. Dance along. This 3-min break is a great pick me up.

Step 7 – Do something good. Giving is receiving. Showing kindness improves your mood and connects you to others. Is there a random act of kindness that you can do for someone else? Here are a few suggestions: shovel your neighbors front walk, hold the door for the person behind you, call a friend you haven’t spoken to for awhile.

To guide you on the road to mental wellness check out Dr. Christina Bjorndal, ND’s 10 week recorded program where you’ll build resilience, gain a deeper understanding of your mental health, and shift your thought patterns to reclaim your self-worth and confidence!

10 strategies for healthy thoughts & emotions

  1. Practice “thought stopping”. Use your ability to “choose” your thoughts and your feelings will follow. Create a resource of positive affirmations like “I am strong and capable” and positive images that make you smile, for example, I have a picture of my son always in view. When you become aware of an uncomfortable feeling or thought intercept it with the affirmation or image.
  2. Eliminate “I can’t” thinking. Henry Ford once said, “Whether you think you can or whether you think you can’t, you’re right”. Replace the word “can’t” with “will” or “won’t” as these words are more empowering. See yourself doing what you choose to do.
  3. Focus on being happy rather than your justification to be angry or sad. Holding on to anger or sadness only weakens you. It’s your choice.
  4. Think about everything in terms of what you want in your life rather than what you don’t want. For example, thoughts of affluence become “I want to be well-off” as opposed to “I don’t want to be poor”.
  5. Stop worrying. Examine the situation objectively. Determine what you will do to influence a positive outcome in the situation and act on it. Affirm a positive outcome for anything you are worrying about and continually refocus your thoughts on the positive solution. Recognize what is out of your control or what you aren’t able to influence and realize that worrying won’t change that.
  6. Practice good mental hygiene daily. Take a couple of moments a few times a day to repeat an empowering affirmation or review a loving image. This is a boost to your immune system, a mood lifter and a spiritual reconnection. An affirmation I repeated for years after reading “Living in the light” by Shakti Gawain was “The light within me is creating miracles in my life, here and now”. Feel free to use this one or find an affirmation that resonates with you.
  7. Use your spiritual or religious beliefs to your advantage. Within these frameworks exist beliefs or practices to provide strength and encouragement. For example, “what you focus on expands,” or “the Lord helps those who help themselves”. Belief is a very powerful motivator that will help to shape your thoughts. Therefore, foster positive and empowering beliefs.
  8. Take responsibility for your reactions to events and stop blaming others or situations. You may not have directly been responsible for an event but you can choose how to react to it. This approach will awaken you to your ability to alter the effects of the situation rather than feeling helpless and victimized.
  9. Think health-promoting thoughts. Your body lives everything you think. Whether you are experiencing a temporary or long-term illness, focus on all of the healthy, supporting systems of your body. If you are well then express gratitude to your body.
  10. Take time to de-stress daily. Even a couple of ten-minute breaks in the course of the day can have enormous benefits to your mind and body. Deep breathing, short meditations or regular stretching will relax the nervous system, slow down responses, calm the mind and put you back in touch with your body.

 

For further help with managing your emotions, please call 587-521-3595 to schedule an appointment with Dr. Christina Bjorndal, ND

10 Nutrients depleted by the Birth Control Pill

As Naturopathic Doctors, an area that we excel in is balancing our patients hormones (male or female). A common misconception that women have about their menstrual cycle is that the birth control pill (BCP) is prescribed to regulate their cycle. This couldn’t be further from the truth. It is important that medical professionals start referring to the birth control pill for what it is: a suppressive hormonal therapy that overrides the natural production of hormones. Also, women need to be aware that there are side effects to taking the BCP that can be life-threatening. These side effects include blood clots (which can lead to death1), breast cancer risk and depression. Less serious side effects include: headaches, dizziness, nausea, breast tenderness, break through bleeding and decreased libido. Also, the pill can deplete your nutritional status which ultimately exacerbates these side effects. The table2 below shows what nutrients are depleted by the BCP, the symptoms that occur due to nutrient deficiencies and food sources of the nutrient. With some nutrients, such as the B vitamins, Magnesium and vitamin C, supplementation will be necessary to get the number of milligrams required to restore function while you are taking the BCP. If you are using a copper IUD, it is especially important to supplement with zinc in order to offset the copper being absorbed. It is best to see an ND who can help you determine the appropriate doses for your individual needs.

 

Nutrients Depleted by BCP Symptoms and Problems Function in body Food sources
Vitamin B6 Depression, sleep and skin problems, increased cardiovascular disease risk, confusion, anxiety, fatigue Enzyme, protein metabolism, Red blood cell production, reduces, homocysteine, nerve & muscle cells, DNA/RNA, B12 absorption, immune function Poultry, tuna, salmon, shrimp, beef liver, lentils, soybeans, seeds, nuts, avocados, bananas, carrots, brown rice, bran, wheat germ, whole grain flour
Folic Acid Anemia, immune function, fatigue, insomnia, hair, high homocysteine, cardiovascular disease, birth defects, cervical dysplasia Mental health, infant DNA/RNA, adolescence & pregnancy, with B12 to regulate RBC production, iron function, reduce homocysteine Supplementation, fortified grains, tomato juice, green vegetables, black-eyed peas, lentils, beans
Vitamin B1 Depression, irritability, edema, heart, age-related cognitive decline, Alzheimer’s, fatigue Carbohydrate conversion, breaks down fats & protein, digestion, nervous system, skin, hair, eyes, mouth, liver, immune system Pork, organ meats, whole grain and enriched cereals, brown rice, wheat germ, bran, Brewer’s yeast, blackstrap molasses
Vitamin B2 Anemia, decreased free radical protection, cataracts, poor thyroid function, fatigue, muscle weakness, elevated homocysteine, nerves Metabolism, carbohydrate conversion, breaks down fats & protein, digestion, nervous system, skin, hair, eyes, mouth, liver Brewer’s yeast, almonds, organ meats, whole grains, wheat germ, mushrooms, soy, dairy, eggs, green vegetables
Vitamin B3 Cracking, scaling skin, swollen tongue, digestive problems, diarrhea, confusion, anxiety, fatigue, Energy, digestion, nervous system, skin, hair, eyes, liver, eliminates toxins, sex/stress hormones, improves circulation Beets, Brewer’s yeast, meat poultry, organ meats, fish, seeds, nuts
Vitamin B12 Anemia, fatigue, weakness, constipation, loss of appetite/weight, numbness and tingling in the hands and feet, depression, dementia, poor memory, oral soreness, increased cardiovascular risk Healthy nerve cells, DNA/RNA, red blood cell production, iron function Fish, meat, poultry, eggs, milk, milk products
Vitamin C Muscular and nervous irritability, muscle spasms, muscle cramps and tetany, tooth decay, periodontal disease, lowered immune system, easy bruising, poor wound healing, depression, possibly hypertension Enzyme activation, second messenger roles (transmitting hormonal information), blood clotting, cell and cell organelle membrane function, nerve impulse transmission and muscular contraction, tone and irritability Supplementation, broccoli, Brussel sprouts, cantaloupe, cauliflower, citrus, guava, kiwi, papaya, parsley, peas, potatoes, peppers, rose hips, strawberries and tomatoes
Magnesium Appetite, nausea, vomiting, fatigue cramps, numbness, tingling, seizures, asthma, osteoporosis, heart spasms, heart rhythm, cardiovascular problems, personality changes, PMS involved in 300 biochemical body reactions, muscle/nerve function, heart rhythm, immune system, strong bones, regulates calcium, copper, zinc, potassium, vitamin D Green vegetables, beans, peas, nuts, seeds, whole unprocessed grains
Selenium Destruction to heart/pancreas, sore muscles, fragility of red blood cells, reduced antioxidant protection, immune system Antioxidant, works with vitamin E (thins blood), immune function, prostaglandin production Brewer’s yeast, wheat germ, liver, butter, cold water fish, shellfish, garlic, whole grains, sunflower seeds, Brazil nuts
Zinc Growth retardation, hair loss, diarrhea, impotence, eye & skin lesions, loss of appetite, taste, weight loss, would healing, weak immunity, mental lethargy Supports enzymes, immune system, wound healing, taste/smell, DNA synthesis, normal growth & development during pregnancy, childhood and adolescence Oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified breakfast cereals, dairy

As you can see, there are many nutrients that become imbalanced when taking the BCP. What amazes me about this medication is that women often take it for several years, even decades, without questioning the long term effects it could be having on their health. A case in point is that I had a patient who was 49 years old, and had been taking the BCP for 20 years. She was experiencing hair loss and I suggested going off the pill. The interesting thing is after stopping the medication she never got another period! And now, 6 years later, she remains in menopause with no negative symptoms and her hair loss has stopped. I wonder how many years she took the medication unnecessarily and if she had stopped it sooner what might have happened.

I know that the BCP can and does work for many women, however, if you are using it to put a band-aid over annoying menstrual symptoms, to clear up acne, to address a heavy menstrual flow or because you don’t know what else to do, you should know that there is another more effective option to balancing your hormones. Our approach gets to the underlying causes of all of those symptoms, balancing your hormones and avoiding the dangerous side effects of medication. If you are on the birth control pill, but you aren’t sexually active, maybe now is a perfect time to take a break from unnecessary medications and allow the natural rhythm of your body to be restored.

Always remember, that once you are armed with the right information about how your body works, you can make healthy choices that work for you!  I know you can do this – the science of your hormones is on your side! If you are ready to support your hormonal health, please call 587-521-3595 to schedule an appointment.

 

  1. http://www.cbc.ca/news/canada/british-columbia/yaz-yasmin-birth-control-pills-suspected-in-23-deaths-1.1302473
  2. SpectraCell Laboratories, Inc. DOC 303 & 306. 2013 – Do the Prescriptions you take deplete your nutritional status

How hormones affect ovarian cysts by Dr. Chris Bjorndal, ND

It was reported recently in People Magazine that Lena Durham was hospitalized due to a ruptured ovarian cyst.1Unfortunately, her story is all too common. I often say to patients that most health concerns relating to our menstrual cycle – which can range from ovarian cysts, to heavy, difficult or painful periods, to no periods, to fibroids, to fertility issues and all the way to menopause – are not exactly medical conditions that need to be treated with a suppressive therapy such as the birth control pill. Instead, they are signs from your body that your hormones are out of balance. The work that needs to be done is in balancing the hormonal system to alleviate these messages typically referred to as symptoms.

Types of ovarian cysts

Ovarian cysts are fluid filled sacs that develop on the ovaries. In Lena Durham’s case, she developed a type of ovarian cyst called an endometrioma which is secondary to endometriosis.3 In endometriosis, endometrial tissue migrates outside the uterine cavity and attaches to other organs, such as the ovaries. A growth forms which becomes an endometrioma cyst. There are two other common types of ovarian cysts (follicle and corpus luteum cysts) that can form during a normal menstrual cycle and tend to go away on their own.

Follicle cysts. In a normal menstrual cycle, the ovaries release an egg each month. The egg grows inside a tiny sac called a follicle. When the egg matures, the follicle breaks open to release the egg. Follicle cysts form when the follicle doesn’t break open to release the egg. This causes the follicle to continue growing into a cyst. Follicle cysts often have no symptoms and go away in one to three months.2

  • Corpus luteum cysts. Once the follicle breaks open and releases the egg, the empty follicle sac shrinks into a mass of cells called the corpus luteum which makes hormones to prepare for the next egg in the menstrual cycle. Corpus luteum cysts form if the sac doesn’t shrink. Instead, the sac reseals itself after the egg is released, and then fluid builds up inside. Most corpus luteum cysts go away after a few weeks.2

Follicle and corpus luteum cysts are referred to as physiological or functional in nature because they form a function in the body.4 In addition to endometriomas, there are three other types of ovarian cysts (dermoid, cystadenoma and polycystic ovarian syndrome) which are considered pathological in nature because they don’t serve a function in the body:

  • Dermoids come from cells present from birth and do not usually cause symptoms.
  • Cystadenomas are filled with watery fluid and can sometimes grow large.
  • Polycystic ovaries. These cysts are caused when eggs mature within the “little balloons” but are not released. The cycle then repeats. The sacs continue to grow and many cysts form. This can result In irregular periods and difficulty getting pregnant if not treated.4

It is important to note that most ovarian cysts are often not malignant and they are a result of menstruation. If you are postmenopausal and experience the symptoms listed below it is important to visit your doctor as postmenopausal women with ovarian cysts are at higher risk for ovarian cancer.2

What you might experience

With ovarian cysts, you do not always experience symptoms because many cysts are small. If the cysts grow to a larger size, you may experience intermittent pain that is sharp or dull in nature in the lower abdomen on the side of the cyst, as well as pressure and bloating.2 Less common symptoms include2:

  • Pelvic pain
  • Dull ache in the lower back and thighs
  • Problems emptying the bladder or bowel completely
  • Pain during sex
  • Unexplained weight gain
  • Pain during your period
  • Unusual (not normal) vaginal bleeding
  • Breast tenderness
  • Needing to urinate more often

In the extreme case of a cyst rupturing, you will experience sudden, severe pain. If a cyst causes twisting of an ovary, you may have pain along with nausea and vomiting.

What you can do about ovarian cysts

If you think you might have ovarian cysts, the first step is to talk to your doctor. If a cyst is found after doing a pelvic exam, your doctor may send you for an ultrasound or hormone level tests. The solution for ovarian cysts from a conventional medical perspective is to manage pain with medication or to prescribe the birth control pill. The National Institute of Health estimates that 5% to 10% of women have surgery to remove an ovarian cyst and this would occur if your cyst:

  • Does not go away after several menstrual cycles
  • Gets larger
  • Looks unusual on the ultrasound
  • Causes pain

It is important to understand that there are natural alternatives to taking medication (either pain medication or the birth control pill). It is important to address the underlying causes of hormone imbalances that can lead to ovarian cysts. We have to realize that we need to work with our hormones to do all that we can to avoid surgery. And to truly manage our hormones, we can’t rely on pills. We have to deal with the root causes of food and lifestyle choices that are creating havoc with our hormones. Here are some next steps to take and what you need to be aware of:

  1. Xenoestrogens from the environment affect the levels of estrogen in our bodies. When estrogen is too high, it can promote the formation of ovarian cysts. Endocrine disruptors may be found in many everyday products – including plastic bottles, metal food cans, detergents, flame retardants, food, toys, cosmetics and pesticides.5 To reduce your exposure to pesticides, start by eating as many of the following foods organic6: apples, peaches, nectarines, strawberries, grapes, celery, spinach, bell peppers, cucumbers, cherry tomatoes, imported snap peas and potatoes (yes, that includes French fries J).
  2. Our liver is a key organ involved in the break down and elimination of estrogen from our body.7 If our diets are devoid of key nutrients required to break down estrogen, it may build up in our system and stimulate a cyst to grow.8 To support your liver and promote the elimination of estrogen from your body, increase the amount of cruciferous vegetables in your diet (ie broccoli, cauliflower, cabbage and Brussel sprouts), decrease refined sugar and limit coffee and alcohol.
  3. Your lifestyle affects how your hormones function. It is important to determine whether poor eating habits, lack of sleep, lack of exercise or excessive stress levels may be affecting your hormone balance. Remember that positive change happens in small increments. Pick one area that you can improve on to support your hormonal health.

When your hormonal system is in out of balance, it can cause a domino effect, producing more symptoms, secondary conditions, and even autoimmune issues. Remember to work with your naturopathic doctor to determine what the underlying root causes are for you as an individual.

  1. http://www.people.com/article/lena-dunham-hospitalized-for-endometriosis-complications
  2. http://www.womenshealth.gov/publications/our-publications/fact-sheet/ovarian-cysts.htm
  3. http://www.huffingtonpost.com/entry/lena-dunham-endometriosis_us_56ddc24ce4b0000de4054fd1
  4. http://www.cmdrc.com/womens-health/ovarian-cysts/http://www.cmdrc.com/womens-health/ovarian-cysts/
  5. http://www.niehs.nih.gov/health/topics/agents/endocrine/
  6. http://www.ewg.org/foodnews/summary.php
  7. http://jncimono.oxfordjournals.org/content/2000/27/113.full

http://www.womensinternational.com/connecti

EPA and DHA for ADHD

What is ADHD?

ADHD stands for Attention Deficit/Hyperactivity disorder. It is the most common neurological condition in children and it is becoming more prevalent1. ADHD is a cluster of symptoms that fall into three main categories: inattention, hyperactivity and impulsivity. It is usually diagnosed in childhood and can continue through adolescence and adulthood. Some children affected may be hyperactive, have more trouble being patient or be more impulsive with their behaviour than other children their age. What this means is that a child with ADHD can have more difficulty doing well in school or integrating in their community2. Approximately 3-7% of children in Canada are affected by ADHD, though the percentage is increasing. In a classroom of 25-30 children, at least one is likely affected3. There is no clear causation pathway to the development of ADHD. The causal factors are likely a combination of genetic and environmental factors as ADHD tends to run in families and also follows environmental distribution patterns.

When a disorder is said to be genetically determined, it is often thought there is nothing one can do to address it because genetic information is fixed at birth. However, there is much we can do with our lifestyles that does in fact make a large impact on the expression of the genetic material we inherit. In other words, things we do during our lives (ie diet, substance use, exercise, exposure to chemicals, etc) can modify the way our DNA behaves.

Due to this reason, as well as the fact that ADHD is also affected by environmental factors, there is great opportunity for the treatment of this disorder 1,4.

What are Omega 3 fatty acids/oils?

Omega 3 oils are a specific kind of fat that is present in our cell membranes. They are essential because we are not able to make them ourselves, we must obtain them from our diet. Foods high in Omega-3 include fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables. Not only is Omega 3 an important part of our cell membranes, they also play a role in the cell signaling between cells, they are the building blocks for blood clotting factors and they affect the contraction and relaxation of blood vessel walls. These are the direct effects of Omega 3 fats, but they also have indirect effects through their binding to receptors that regulate gene function, thereby modifying gene expression of our DNA. These are the cellular-level effects of Omega 3 fats. But what does supplementing with the oils do for our overall health? Omega 3 fats have been shown to:

  • prevent heart disease and stroke5
  • treat depression and other mood disorders6
  • prevent and mediate the progress of type 2 diabetes7, 8
  • improve memory and cognitive function9
  • reduce inflammation10

Omega 3 fats make a difference in our health. It is helpful to have a good dietary intake, but the benefits and preventive effect of Omega 3 fat is maximized when supplemented above our dietary intake, with dosage according to the presenting concern. There are a few types of Omega 3 fatty acids, with the two most well-known and celebrated being eicosapentaenoic acid (EPA) and docosahexaenoic (DHA). EPA and DHA are mostly found in fish and are often commercially called ‘fish oils’.

Omega 3 supplementation and ADHD

Two facts point to the impact that Omega 3 supplementation may have on ADHD:

  • Omega 3 supplementation is effective in other neurological disorders such as cognitive decline, poor memory and depression6,9
  • Children with ADHD have altered fatty acid profiles when compared to unaffected children, suggesting a correlation between poor fatty acid profiles and development of the condition. In other words, children with ADHD have a lower proportion of EPA and DHA in their cell membranes than other children. As such, investigators have begun to look at the use of EPA and DHA on children with attention deficit/hyperactivity disorder1

In a recent study with high-dose DHA and EPA supplements given to children with ADHD for 8 weeks, there was significant improvement in the biological and psychosocial markers of the condition. The study measured both the fatty acid content of their cell membranes (as a biological marker) and child behaviour (as a psychosocial marker). The starting dose was 30 g/d of combined EPA and DHA and this was adjusted mid-way through the intervention (week 4) based on the changes occurring in the fatty acid profiles.

Fatty acid profiles: the average EPA and DHA levels in the cell membranes of the supplemented children significantly increased by a factor of 9.5 and 2.4 respectively, meaning that their fatty acid profiles responded to the supplementation. With just 8 weeks of intervention their profiles were significantly changed. This allows us to see, biologically, that the supplementation is having an effect at the cellular level and reaching its goal of improving fatty acid profiles.

Behaviour: All categories of the behavioural scale used (ADHD SC-4) were improved by week 8, specifically inattention, hyperactivity, oppositional/defiant behaviour, cognitive problems/inattention and conduct disorder. This allows us to appreciate the psychosocial impact of supplementation.

What does this mean? It means that supplementation with Omega 3 oils at the correct dose has significant impact on the altered biology and behaviors exhibited in ADHD. It also gives us an understanding of how to track the biological impact of the supplementation, allowing us to study correlations between fatty acid profiles and ADHD presentation1. In short, we can observe the clinical benefit of supplementation at not just a cellular level, but at a ‘life’ level too.

What can you do?

Addressing ADHD in children requires a multi-factorial approach. There is much we can do with lifestyle to modify our genes and therefore modify expression of some conditions. It is an important discovery that supplementing children who have ADHD with high-dose EPA and DHA is a safe and effective way to treat their condition.

How do you take action with this new knowledge to help your children? Talk to your health care provider. Omega 3 supplementation is generally safe, but using it at high doses for medical intervention means it must be monitored. Note that excessive unregulated supplementation affects blood clotting and could dangerously increase bleeding time. Using Omega 3 supplements is an effective way to address ADHD, but proper supplementation dosages and protocol is determined by working with your health care professional/Naturopathic doctor.

References

  1. Sorgi et. al., 2007. Effects of an open-label pilot study with high-dose EPA/DHA concentrates on plasma phospholipids and behavior in children with attention deficit hyperactivity disorder. Nutrition Journal 2007. 6. 16. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1971271/.
  2. NIH, National Institute of Mental Health, Attention Deficit Hyperactivity Disorder. http://www.nimh.nih.gov/health/publications/attention-deficit-hyperactivity-disorder-easy-to-read/index.shtml
  3. Mental Health Canada, http://www.mentalhealthcanada.com/ConditionsandDisordersDetail.asp?lang%20=e&category=60
  4. Burgess et. al., Long-chain polyunsaturated fatty acids in children with attention-deficit hyperactivity disorder. American Journal of Clinical Nutrition.2000 Jan;71(1 Suppl):327S-30S. http://www.ncbi.nlm.nih.gov/pubmed/10617991
  5. Harvard School of Public Health, Omega-3 Fatty Acids: An Essential Contribution http://www.hsph.harvard.edu/nutritionsource/omega-3-fats/
  6. Mocking et. al., Meta-analysis and meta-regression of omega-3 polyunsaturated fatty acid supplementation for major depressive disorder. Transl Psychiatry.2016 Mar 15;6:e756. doi: 10.1038/tp.2016.29. http://www.ncbi.nlm.nih.gov/pubmed/26978738
  7. Kim et. al., Intake of fish and long-chainomega-3 polyunsaturated fatty acids and incidence of metabolic syndrome among American young adults: a 25-year follow-up study. European Journal of Nutrition. 2016 Jan 27 http://www.ncbi.nlm.nih.gov/pubmed/26816031
  8. Tørris et. al., Fish consumption and its possible preventive role on the development and prevalence of metabolic syndrome – a systematic review. Diabetol Metab Syndr.2014 Oct 17;6(1):112. doi: 10.1186/1758-5996-6-112. eCollection 2014. http://www.ncbi.nlm.nih.gov/pubmed/25352919
  9. Külzow et. al., Impact of Omega-3 Fatty Acid Supplementation on Memory Functions in Healthy Older Adults. Journal of Alzheimers Disease.2016 Feb 10;51(3):713-25. doi: 10.3233/JAD-150886. http://www.ncbi.nlm.nih.gov/pubmed/26890759
  10. Siriwardhana et. al., Health benefits of n-3 polyunsaturatedfatty acids: eicosapentaenoic acid and docosahexaenoic acid.Adv Food Nutr Res. 2012;65:211-22. doi: 10.1016/B978-0-12-416003-3.00013-5 http://www.ncbi.nlm.nih.gov/pubmed/22361189