Category: Blog

7 Birth Control Options Besides “The Pill” by Dr. Christina Bjorndal and Lachlan Crawford

The combination oral contraceptive pill (OCP) is typically a combination of estrogen and progestin taken orally to prevent female fertility and pregnancy. It was first introduced in 1960 and since then it has undergone many modifications and has been used by millions of women worldwide. Of Canadian women who use contraception, 32% use the OCP as their method of birth control¹. It is one of the most used forms of contraception in Canada, but more and more women are looking to alternatives to oral hormonal contraceptive methods. What follows is an overview of some of the most common alternatives to “the pill”. Birth control is a personal choice and it is your right to be informed of the options available for safe and effective contraception.

The Copper IUD (ParaGuard)

A copper IUD is a small medical device that is inserted into the uterus and remains there as an effective form of contraception for 5 to 12 years². This IUD releases copper ions into the uterine cavity that interferes with sperm so that they are no longer viable to travel or to fertilize an egg, although the mechanism for this is not well understood³. Copper IUDs have become more popular in recent years because it is highly effective (only 2% of women will have unplanned pregnancies within the first year), relatively low-maintenance, and cost-effective over the long-term. It contains no hormones and is preferred by women who cannot take hormonal birth control methods. However, copper IUDs can increase cramping, pain and spotting in the first 3-6 months after it is inserted. A woman with a copper IUD will still get her period every month. In fact, the copper IUD is known to increase menstrual bleeding significantly, and has been shown to increase risk of iron-deficiency anemia. For this reason it is not recommended to women with low blood iron, ferritin or hemoglobin⁴. Different versions of the copper IUD are effective for varying time frames, with the ParaGuard being approved for the longest – 10 years. New studies are showing it to be effective at preventing pregnancy for up to 12 years, but should be changed at that point to ensure proper copper levels for efficacy².

Mineral levels in the body are tightly regulated and have significant effects on body processes if levels are too high or too low. In fact, an excess of one mineral can antagonize other minerals and lead to a broader mineral imbalance. Different research groups looking at the effects of the copper IUD have found that blood levels of copper are raised to varying degrees, with newer data suggesting significant increases in serum copper^5,6,7.

Copper is an essential mineral that is used in many body processes, but at excessive levels it is harmful to the body and negatively impacts the level of other essential mineral. A mineral imbalance caused by an increase in copper affects may physiological systems and can lead to hypothyroidism, emotional lability, problems with memory and concentration, poor blood glucose regulation and an increase in inflammatory conditions⁸. According to Julie Casper, L. Ac., and Rick Malter, Ph.D., of nutritional balancing.org, symptoms of copper excess include:

“As copper increases in the body, potassium levels will be lowered and calcium levels will increase. This shift has a tendency to slow the activity of the thyroid gland. With the lowering of the potassium, the Na/K (sodium: potassium) ratio will increase, thereby putting the individual in a more chronic “fight” or “flight” response. Sodium may increase with a corresponding drop in magnesium levels. Therefore, a buildup of excess copper will tend to contribute to more intense feelings of fear and anger in a person. As more and more excess copper builds up, it will lead to a shift from anger and fear to rage and terror or panic. Such intense emotion involving rage and terror or panic will leave such a person feeling “out of control.” This is a very common reaction of a person with high copper levels.”⁸

Although researchers have not agreed on the possibility of copper toxicity from this contraception device, case studies are pointing to possible adverse effects, from emotional to physical⁹. Research on human copper toxicity remains “surprisingly sparse,” says Terry Gordon, a professor at New York University’s department of environmental medicine⁹. Animal studies show damage to cervical and ovarian cells from high local concentrations of copper ions from the IUD¹⁰. Perhaps the most significant study done on this topic on humans showed increased systemic biomarkers of oxidative stress and inflammation, and the authors concluded the copper IUD should be used for no more than 2 consecutive years¹¹ as opposed to its usual recommendation of up to 5 years. New research on the etiology of psychological conditions is showing inflammation plays a significant role in the development of mental health concerns. This link shows how copper, inflammation and emotions are all connected.

In terms of mineral imbalances, serum Iron levels have been shown to decrease¹² likely due to increased blood loss from heavier menstruation, as mentioned above. Serum zinc levels have actually been shown to increase with use of a copper IUD^6,12, which is surprising since copper is known to be a zinc antagonist in the body – the mechanism of action of how this occurs remains unknown to researchers. On hypothesis is that serum levels of any mineral other than iron aren’t meant to be high in the blood as they are used by the body at the tissue level. As such, it would make more sense to analyze mineral deficiencies using a tissue sample (ie hair) or urine source and perhaps the research is misguided because the wrong medium is being measured.

It is important to get a good idea of what your chosen method of contraception means for your body in the short and long term. The copper IUD is growing in popularity because of its convenience, effectiveness and absence of hormones, but a broad body of research on it is still lacking. Many women have had successful and satisfactory contraception with the use of a copper IUD. It may still be a good option for you if you are sensitive to other hormonal treatments or prefer it to barrier methods, but it is important to be aware of the link between excess copper, inflammation and emotions. The best suggestion is to get your mineral levels tested by a Naturopathic doctor prior to having an IUD inserted to determine what your pre-existing levels of copper and other essential minerals are. Based on the results, an individualized mineral supplementation program can be created which will help prevent potential side effects that may result after the insertion of the copper IUD. The cost to do a hair essential mineral test is approximately $110.

The Hormonal IUD (Mirena)

The hormonal IUD, Mirena, is similar to the copper IUD in that it is a small device inserted into the uterus and remains there as long-term birth control for up to 5 years, though like the copper IUD, in some circumstances it may be used for longer. It is designed to release small amounts of a form of the female hormone progestin, like that in the oral contraceptive pill, into the uterus. While it is unclear how this inhibits female fertility, it is thought to work by thickening cervical mucus (to prevent sperm from entering the uterus and reaching or fertilizing an egg) and thinning the lining of the uterus (to make it less hospitable to egg implantation if there is fertilization)¹³. In the first 3-6 months after insertion, bleeding and spotting may be irregular but over time many women experience lighter and shorter menstrual bleeding than before insertion, however, some may even see a complete cessation in menstruation¹³.

Mirena is 99% effective in preventing pregnancy and, like the copper IUD, is low-maintenance and cost-effective over the long term versus other methods of birth control. It does contain the hormone levonorgestrel (progestin), but because it is in the uterus the hormone levels are less than is used in the oral contraceptive pill and is effective without having systemic exposure to synthetic hormones.

Less than 1% of women with a Mirena IUD inserted in the last year will become pregnant. However, if pregnancy does occur, it is more likely to be an ectopic pregnancy wherein implantation occurs outside the uterus. This is a potentially life-threatening concern requiring emergency care. Equally unlikely but important to know, the Mirena can also embed itself into or perforate through the lining of the uterus and migrate into the abdomen, causing serious complications requiring surgery. These risks occur in less than 1% of women who are using the Mirena IUD, but they are serious and important to calculate in your decision for birth control. The most common side effects of the Mirena are irregular bleeding (52%), headaches (12%), breast tenderness (3-9%), acne (15%), inflammation of the vulva/vagina (20%), development of ovarian cysts (13%), loss of periods (1-12%), mood changes (4%), and pelvic pain (12%)¹⁴. New studies are claiming that it is effective at preventing pregnancy even up to one year after its FDA-approved time of 5 years, though this may result in more difficulty conceiving after its removal¹⁵. Use beyond 6 years is not recommended as it may be ineffective and lead to unwanted pregnancy.

As there is a chance you may stop your period altogether while using the Mirena, it is a good idea to decide if you feel comfortable with this possibility. Although the Society of Obstetricians and Gynecologists of Canada (SOGC) and the Association of Reproductive Health Professionals (ARHP) state there is no evidence that suppression of periods is harmful, it is important to note that there are no long-term studies to specifically investigate this^16,17. Menstruation, contraception and fertility are deeply intimate topics that have been debated by politics and religion for generations. As a result they can hold cultural significance in addition to their biological purpose. Fortunately women now have the ability to choose the significance for themselves and make that a biological reality. For an in-depth discussion of the history, pros and cons of missing periods, please read the article “A Brief History of your Period and Why you don’t have it” by Psychologist Valerie Tarico in the feminist magazine Jezebel.

“The Ring” and “The Patch”

The ring and the patch are two variations on the combined oral contraceptive pill and therefore have much the same risks, side effects and contraindications as “the pill”¹⁸. Products such as the NuvaRing and Evrapatch deliver female hormones (both estrogen and progestin) for three weeks to block ovulation and prevent pregnancy¹⁸. The ring is inserted into the vagina whereas the patch is placed on the skin. After three weeks of hormone delivery, the ring or skin patch is removed and allows for a withdrawal bleed that imitates a period, like the oral contraceptive pill. These methods work differently than the Mirena because the method of action is to block ovulation and does not necessarily modify the cervical mucus or uterine lining. With perfect use, both the ring and the patch are 99.7% effective at preventing pregnancy and with typical use, 92%¹⁹.

The Diaphragm

This is a barrier method that involves no hormones and no future impact on fertility. The diaphragm is a flexible latex or silicone dome-shaped device filled with spermicide and inserted into the upper vagina covering the cervix. It creates a spermicidal barrier at the cervical opening and must be used with the spermicidal gel to be effective. Women can insert the diaphragm up to 6 hours before intercourse and should leave it in place for at least 6 hours after (up to 24 hrs)¹⁸. If there is more than one occurrence of intercourse in the 24 hours without removal, more spermicidal gel can be added to be sure.

Used correctly and consistently, the diaphragm is 94% effective at preventing pregnancy, though with typical use is 84%. For full effectiveness, the diaphragm does require active participation from the woman: proper hygiene habits and regular insertion, cleaning, removal and storage. Using a diaphragm may increase the incidence of urinary tract infections due to the manual insertion and removal. In the past, it needed to be fitted by a physician as well to ensure comfort and effectiveness.

Up to 25% of married women in 1955 were using the diaphragm¹⁹, but when the birth control pill was introduced and women had the option to have contraception with much less maintenance, the popularity of the diaphragm dropped dramatically. According to the Canadian National Contraception Survey in 2009, only 0.2% of women using contraception choose the diaphragm²¹.

Due to its lowered popularity, there has been limited access to the diaphragm in Canada in recent decades. However, more women are now looking for alternatives to hormonal treatment and the diaphragm is seeing resurgence. New diaphragm products are coming onto the market that are designed to manage some of the drawbacks to the old designs. A new product called Caya, for example, is designed to fit most women and eliminates the need for fitting by a physician. The advantages remain the same as other barrier methods: no hormonal modification or changes to fertility of either party, and the disadvantages are relative to other methods available; the diaphragm requires more active participation from the woman but with proper use is just as effective as using male condoms¹⁹.

Male condoms, with and without spermicide

The use of male condoms is one of the most common methods of birth control. With perfect use it is 98% effective at preventing pregnancy, though this rate drops to 85% with typical use¹⁹. Perfect use means applying the condom before any sexual contact, being sure that it does not slip or tear, and removing it immediately after male ejaculation – and this must be done consistently and correctly every single time. Therefore, technique and consistency is key for this method – it requires commitment from both you and your partner to ensure you are both as protected as possible.

Using additional spermicidal gel or foam can increase the effectiveness of this method, though it’s not confirmed exactly how effective typical use with extra spermicidal protection is. The advantage of condoms is that it is hormone-free and also very effective at protecting against sexually transmitted infections and HIV. It is a lifestyle choice that requires engagement from the male partner and can offer opportunity to talk about sexuality, safety and concerns with each other. Note that it is important not to use latex-based lube with latex condoms or to use two condoms at once as both of these may increase the risk of breakage¹⁹.

Fertility Awareness Method (Rhythm Method)

Fertility Awareness is a way to predict your body’s fertile and infertile times during your cycle. Based on the knowledge that the body shows visible and detectable signs of hormonal changes throughout the cycle, a female can know the date of ovulation, and therefore, know when they are fertile and when they are not. During the fertile periods during the cycle, one must abstain completely from sex or use another effective method to prevent pregnancy. This is a wonderful way to get to know your body as you track cycles and get in touch with what is happening and when. It can be extremely effective if you are diligent and consistent. With theoretical perfect use (meaning you are very good at knowing exactly when you ovulate) it is 95-97% effective. However because this method requires consistent and careful monitoring, typical use falls to about 75%¹⁹.

The fertility awareness method is based on the fact that an egg is released once in each menstrual cycle, usually around mid-cycle, and can live for 12 to 24 hours, waiting to be fertilized before menses flushes out the egg and the uterine lining. Sperm can live in the female reproductive tract up to 6 days and fertilize an egg. Therefore, a female is fertile for as long as six days before ovulation and two or three days after ovulation, a total of seven to eight days of fertility in her cycle each month²². During these fertile days, other contraceptive methods must be used, and outside these days, she is considered infertile and unable to become pregnant. Of course, this method does not protect against sexually transmitted infections.

There are different approaches to detecting ovulation that are available to learn, including using a calendar to track cycles, assessing cervical mucous thickness, checking basal body temperature daily, and breast tenderness²². Keep in mind that your cycle itself can vary depending on many factors such as stress, change, trauma, illness and allergic reactions, making it sometimes difficult to be certain of timing. If you are interested in the fertility awareness method, be sure that both you are your partner(s) are committed and there is consistency in the tracking. If done properly this is a natural and effective way to prevent pregnancy.

Making an Informed Decision

Birth control is an important and intimate decision. If you are looking for alternatives to the oral contraceptive pill, know there are options available for you. Your body does not have to follow any method but what is right for you. Talk with your health care provider about your options, be informed of all the effects of each method and determine what is safe and comfortable for you at this time in your life.

 Relative Effectiveness of Birth Control Methods at Preventing Pregnancy¹⁹

References

All photos used are under a Creative Commons Attribution-Non Commercial-NoDerivs License from the Association of Reproductive Health Professionals at http://www.arhp.org/

1. Society of Obstetricians and Gynecologists of Canada, Canadian Contraception Consensus, SOGC Clinical Practice Guidelines, 2004. http://sogc.org/wp-content/uploads/2013/01/143E-CPG2-March2004.pdf
2. Doyle, K., 2014. IUD Effective for Longer than Recommended. Reuters Health News. http://www.reuters.com/article/us-iuds-effective-idUSBREA2C1B320140313
3. Island Sexual Health, Copper IUD, Beyond the Talk.ca http://beyondthetalk.ca/birth-control-pregnancy/birth-control/ec/copper-iud/
4. Andrade et. al., 1987. Quantitative studies on menstrual blood loss in IUD users Jul;36(1):129-44. http://www.ncbi.nlm.nih.gov/pubmed/3311622
5. Prema et. al.,1980. Serum copper in long-term users of copper intrauterine devices. Fertil Steril.Jul;34(1):32-5 http://www.ncbi.nlm.nih.gov/pubmed/7398904
6. Imani et. al, 2014. Changes in copper and zinc serum levels in women wearing a copper TCu-380A intrauterine device. Eur J Contracept Reprod Health Care. Feb;19(1):45-50 http://www.ncbi.nlm.nih.gov/pubmed/24304153
7. De la cruz et. al., 2005. Blood copper levels in Mexican users of the T380A IUD. Contraception, Vol.72; Issue 2, Pgs. 122–125 http://www.contraceptionjournal.org/article/S0010-7824(05)00075-2/abstract
8. Julie Casper and Rick Malter for Nutr.balancing.org, 2016. Copper Toxicity.http://nutritionalbalancing.org/center/htma/science/articles/copper-toxicity.php
9. Scilla Alecci for Women’s News, 2015. In Online Forums, Women Share Copper IUD Fearshttp://womensenews.org/2015/03/in-online-forums-women-share-copper-iud-fears/
10. Grillo et. al., 2010. Does over-exposure to copper ions released from metallic copper induce cytotoxic and genotoxic effects on mammalian cells? Vol.81;Issue 4, Pgs 343–349 http://www.contraceptionjournal.org/article/S0010-7824(09)00521-6/abstract
11. Arnal et al., 2010. Alterations in copper homeostasis and oxidative stress biomarkers in women using the intrauterine device TCu380A. Toxicology Letters. Vol.192;Issue 3, Pgs 373-378 http://www.sciencedirect.com/science/article/pii/S0378427409015264
12. Fahmy et. al., 1993. Serum and endometrial copper, zinc, iron and cobalt with inert and copper-containing IUCDs.May;47(5):483-90. http://www.ncbi.nlm.nih.gov/pubmed/8513675
13. Official Mirena website, 2016. Bayer Pharmaceutical Company. http://www.mirena-us.com/about-mirena/how-mirena-works.php
14. Medscape 2016. Levonorgestrel intrauterine (Rx) Adverse Effects. http://reference.medscape.com/drug/mirena-skyla-levonorgestrel-intrauterine-342780#4
15. Lawson, A., 2015. Research Shows IUDs May Prevent Pregnancy Longer Than Expected. Surgical Watch.http://surgicalwatch.com/2015/02/research-shows-iuds-prevent-pregnancy-longer-expected/
16. McQuillan et. al., 2013. Menstrual Suppression in Special Circumstances. Clinical Guidelines for the Society of Obstetricians and Gynecologists of Canada. http://sogc.org/guidelines/menstrual-suppression-special-circumstances/
17. Kaunitz et. la., 20018.. Understanding Menstrual Suppression. Association of Reproductive Health Professionals (ARHP) http://www.arhp.org/uploadDocs/understandingmenstrualsuppression.pdf
18. Association of Reproductive Health Professionals (ARHP) , 2014. Choosing a Birth Control Method.http://www.arhp.org/Publications-and-Resources/Quick-Reference-Guide-for-Clinicians/choosing
19. Options for Sexual Health, 2009. Relative Effectiveness of Birth Control Methodshttps://www.optionsforsexualhealth.org/birth-control-pregnancy/birth-control-options/effectiveness
20. CDC, 2002. Use of Contraception and Use of Family Planning Services in the United States: 1982-2002.http://www.cdc.gov/nchs/data/ad/ad350FactSheet.pdf
21. Black et.al., 2009. Contraceptive Use Among Canadian Women of Reproductive Age: Results of a National Survey. J Obstet Gynaecol Can. Jul;31(7):627-40. http://www.sexualityandu.ca/uploads/files/National_Contraception_Survey.pdf
22. Options for Sexual Health. 2009. Fertility Awareness Method. https://www.optionsforsexualhealth.org/birth-control-pregnancy/birth-control-options/natural-methods/fam

What Price do you put on your Health? by Dr. Chris Bjorndal, ND

One way to cure illness is with pharmaceutical pills and medical procedures. Another is to not get sick in the first place. The bonus with the latter option is that it is cheaper in the long run on our strained health care system and it is easier and more likely to prolong your life. Perhaps the time is now for you to take a serious look at proactive health care. That might mean ditching bad habits, eating better, breaking up with fast food, exercising and recognizing danger signs early. When it comes down to it, optimal health is really a matter of choice – your choice. Remember that the cornerstone of prevention is early detection. Minor problems caught early – from infections to mild hypertension to a suspicious lesion – may never turn into a major problem. Also, I think you would agree that physicians should stress prevention but during an MD appointment, there is probably only 5 minutes spent with a patient. That is why, adding a Naturopathic doctor is a must. We spent more time with patients, and are trained in health promotion and prevention.

When I first saw an ND in 1996, I balked at having to pay for the visit, cost of testing and prescriptions. Despite having extended health coverage for Naturopathic medicine, I somehow felt that I didn’t want to pay to get well. I think this comes from the belief that health care in Canada is “free” and we aren’t required to pay for visits to see a Medical Doctor. This is a faulty assumption and health is not free. As they say in economics “there is no such thing as a free lunch”. We all pay for Health Care through our tax dollars. I think we need to examine this belief about not having to pay for health care and what this belief is actually costing you in the long run.

A key question that we have on our intake form is, “What is your level of commitment (%) to address your health concerns” and “what obstacles do you see?” I often see a low commitment level, which concerns me, as essentially I will be more committed to my patients’ health than they are. The most common answer I see as an obstacle to health is finances and cost. I get it. As I mentioned, I also had a hard time justifying the expense… at first. However, now my health is what I value the most. Having faced so many years where I did not value my health, my self-worth, my life, or myself my current view is that my health, and that of my family, is my #1 priority. I think the Dalai Lama quote sums it up quite well. When asked what surprised him about humanity the most, the Dalai Lama replied:

“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.”¹

Health truly is the greatest wealth. I think we have our priorities wrong in Western society. We strive to have material items – big houses with rooms that go empty, expensive cars that pollute our beloved planet, designer clothes, purses and shoes, the latest technological iThis or iThat. Then, when it comes to eating organic meat, produce and grains we say we can’t afford it. And pay out of your own pocket for herbs, homeopathics, supplements, a regular massage or ND consult that will benefit your health in the long run – forget it! If you stop and ask yourself which of the aforementioned items is going to benefit your health, I think you would agree with me that the food you eat and taking care of your health is more important than the type of car you drive, square footage of your house or brand of clothes you wear. I often hear patients say “I won’t be able to come see you anymore because my benefits ran out”. To me, this translates into, “I don’t value my health enough to make it a priority. Someone else is responsible and should pay for my health.” The only person responsible for your health is you.

A quote that is important to keep in mind is “genes load the gun but lifestyle pulls the trigger.” In order to achieve optimum health, you need to make lifestyle changes that are in support of your health – like adding a Naturopathic doctor to your health care team. At the end of the day, it is not climbing the corporate ladder, stuff, things, material possessions or keeping up with the Jones’ that is important. No one on his or her deathbed has ever said “Boy, I wish I had spent more time at the office”. One in twenty patients come to see me for prevention. Ultimately, I’d much rather talk to you about staying healthy in the first place. The best time to have that conversation is when you are already healthy. But, our current Western medical system is in the business of acute care medicine or in the sickness business, not the health business.

Here is a novel idea: reward people for being healthy. Many of my patients, as well as my family, and myself rarely seek support, advice or care from our traditional medical system. Yet, we pay for it in our taxes. Why not reward those that pay for their own health care with a tax incentive. In fact, the Cleveland Clinic in the US does just this – healthy behavior is rewarded (with cash incentives if necessary) and people have started to think about health as an investment and a responsibility.²

Ideally, the type of change I am talking about would be supported at the corporate level with companies and insurance providers. Today, corporations are paying in lost productivity due to disability claims from many health concerns (i.e. mental health, cancer, heart disease, etc) and this affects them where they care most – their bottom line. Perhaps instead of the stock market rewarding corporate income levels, value should be placed on corporations that have no employees on long or short-term disability due to “stress” leave or mental health concerns. What if we valued THAT in corporate North America? Health consciousness doesn’t come naturally to the average CEO. The only way to justify wellness at the corporate level is to demonstrate that it will lower costs in the long run. Paying for smoking cessation programs or gym memberships only makes sense if a company is reaping some return on its investment. But, if you improve your employees health and decrease sick days, that leads to a boost in productivity. Disability costs for sick leaves decrease for a minimal upfront investment by the employer. In some cases, it doesn’t cost anything to develop a walking program at work. Or to encourage your staff to take the stairs instead of the elevator. Or to park at the opposite end of the parking lot away from the door and walk further to and from work.

As a Naturopathic doctor, I coach people to a healthier lifestyle by teaching:

• nutrition & how to read labels
• about the role of the environment and how it affects one’s health,
• stress management techniques (i.e. meditation and mindfulness)
• proper exercise
• how to shift core beliefs that may be sabotaging their health

Many patients are able to lose weight, quit smoking and reduce or eliminate their dependence on medications. Ultimately the next step will be to see if lifestyle changes can not only hold off disease, but actually reverse it, transforming preventative medicine into a fully developed treatment option on par with prescription and surgical procedures.²

Dr. Dean Ornish has done just that – he created the Preventative Medicine Research Institute in California and developed a lifestyle program for prostate cancer. He showed that the course of prostate cancer could be positively influenced by diet. Men at low risk of prostate cancer were asked to choose either Ornish’s lifestyle program – which involves eating healthier, exercising and reducing stress – or continuing with their current habits.² After three months, Ornish studied the activity of the men’s genes and found that the healthier behaviours turned on cancer- suppressing genes and turned off cancer-promoting ones.² Despite these results, it took Dr. Ornish 14 years to convince Medicare to cover his lifestyle program for avoiding heart disease.²

Don’t wait until you get diagnosed with cancer or have a heart attack to make changes. Make your health matter today! Don’t wait for someday to make the changes you need to make. No one knows how long they have on the planet – life is fragile, precious, a gift and can be gone with a blink of an eye. Pema Chodron wrote: “A cancer diagnosis. Loss of livelihood, wealth, power. The unexpected end of a relationship. A broken promise, a shattered dream. Sometimes impermanence smacks us in the face without much warning. It was always there, of course, lurking in the background, we’ve just been distracted, or fallen into illusions of permanence, or turned our backs in horror. Impermanence comes, sometimes out of the blue, to remind us of what is essential and true, to shatter our spiritual laziness and remind us of the true path.”

So, I ask you – what can you do without, live without or return to the store so you can afford Naturopathic care? Maybe it’s that daily coffee, maybe it is eating out for lunch or dinner 2-4x/week, maybe it’s getting a lower data plan on your cell phone, maybe it’s cancelling cable, maybe it’s quitting smoking, maybe it’s shopping second hand, maybe it’s walking or biking to the store instead of driving, maybe it’s downsizing from a 3000 sq. ft. home to a 1500 sq. ft. home, maybe it is buying a second hand vehicle instead of a new one or maybe it is planting a garden to reduce your grocery bill. What will it take for you to realize that your health is in your hands? The current medical model is a crisis care system not a health promoting system. The best option is prevention and being proactive with your health. It is a timeless idea, one that our species has always practiced: pioneers preserved food to prevent starvation in the winter; modern workers invest in RRSP plans to prevent destitution when they are older.² Applying the same principles to medical care should not be that hard – especially since our country’s health, economic and otherwise, may depend on it.² If you want to promote your health, see an ND. It truly is the best investment you will ever make. You are worth investing in your health.

References:

1. http://www.mindbodygreen.com/0-6159/10-Inspiring-Quotes-From-the-Dalai-Lama.html
2. Time Magazine. The Health Issue. How Not to Get Sick. Page: 60-67, June 22, 2009

I am in the process of finishing the last chapter of my book: Beyond the Label. This chapter is titled the Myths of Mental Illness – and I am up to 37 myths – whoa! I thought I would share one of these myths in a blog post:

Myth #13 People will look at you differently if you reach out for help.

The fear surrounding this myth is common to many health conditions. It is the fear of being seen for who we really are. And without even talking about mental illness, it is one of the biggest obstacles to our true happiness. As a culture, we are afraid of being seen and make huge efforts to always ‘put our best face on’ for the world, showing only the happy/desirable/social-media-appropriate sides of ourselves while hiding, shaming and disowning the shadow sides. This tendency is what keeps us from having true connection. Tragically, it is what keeps us from ever feeling truly loved. How can we believe that we are truly loved (all parts of us) if we never show ourselves? When we get positive feedback on the groomed face we use for the world, we reinforce the belief that the ungroomed face would not be accepted and we must keep up the efforts to stay ‘presentable’. Mental illness unfortunately only thrives under the effect of this fear, deepening the groove that tells us we need to hide the undesirable parts of us. The truth, however, is powerfully contradictory. There is strength, courage and beauty in being able to show all parts of oneself, though it is uncomfortable.

Think about the last time a person truly opened up about something painful, and you saw that they acknowledged it, were working towards accepting it, and trying to love themselves and others despite their perceived “flaw”. What did you feel for that person? Compassion and frustration that they should have to deal with such stress and negativity? Were you wishing they could see themselves as you see them? Whenever I was brave enough to share my mental health labels (which include depression, anxiety, social phobia, bulimia and the big whammy of bipolar disorder type 1) with someone, I often expected something entirely different: judgment, a collapsing of our social status, loss of a friendship, misunderstanding, perhaps pity and a permanent shameful mark on my identity.

When we see someone who is bearing all, asking for help and reaching out, we are witnessing an act of vulnerability. Vulnerability, as Brené Brown says, is the best measure of our courage. By reaching out you give permission to others to be more honest with the world as well. It is an example of how we can be more whole-faced with each other. Perhaps the best way to debunk this myth is not by denying it wholly. Let’s talk about it. If you are dealing with mental health concerns and you reach out for help with honest, open hands and are seen for all you are, shadow and light, people will see you differently. They will see you as being strong enough to be seen and to admit, accept and work with all parts of yourself. They will watch and say, “that is a whole person”. And they will be emboldened to do the same for themselves.

If you are currently navigating the road to wellness with your mental health and need an allied health partner in the process, please contact the clinic for ways that I can be of service to you.

10 Reasons you need to see a Naturopathic Doctor

1. You want to maintain your health
2. You want to prevent getting a chronic health condition, such as, heart disease, cancer, mental health, Type 2 diabetes
3. You want to see how good you can actually feel
4. You want to become a “Super Senior”. A Super Senior is someone over the age of 85 that has never had or does not take medication for one of the following health concerns: cancer, heart disease, osteoporosis, type 2 diabetes, dementia/Alzheimer’s or pulmonary diseases (COPD, emphysema)
5. You are sick and tired of being tired and sick
6. You want to know if there is a natural alternative to the prescription medications you are taking
7. You don’t know what supplements to take, which ones are good quality or what does is necessary
8. Your doctor tells you your symptoms are all in your head
9. You are confused about all the diets out there and don’t know what to eat
10. The medications you take cause side effects, which require you to take another medication, which causes another side effect. You are concerned about this poly-pharmacy approach.

As naturopathic doctors, the following principles guide us:

 ~ Treat the cause: NDs seek to identify and remove the underlying causes of illness, rather than to merely eliminate or suppress symptoms.

 ~ First, do no harm: therapies should stimulate the body to heal in a gentle and effective manner, not causing unwanted side effects.

~ Treat the whole person: Health and disease involve a complex interaction of physical, spiritual, mental, emotional, genetic, environmental, and social factors. NDs must treat the whole person by considering all these factors; therefore, a personalized and comprehensive approach to diagnosis and treatment is required.

~ Doctor as teacher: NDs educate and encourage patients to take responsibility for their health.

~ The healing power of nature: use natural therapies that encourage the body to heal itself.

~ Prevention: The ultimate goal of Naturopathic Medicine is prevention. This is accomplished through education and promotion of lifestyle habits that foster good health. The emphasis is on building health and using prevention as the best cure, rather than fighting disease.

 Get started on the road to optimal health today! Contact us at 587-521-3595.

Is Adrenal Fatigue ruining your life?

Adrenal fatigue is largely the result of mental, physical and emotional stress – and it is an invisible epidemic. The most important thing that no one is telling you is that your exhaustion and lack of focus and mental clarity may very well be adrenal fatigue, a condition that is fast becoming an epidemic in this country, due to stress, poor nutrition and lifestyle.

The symptoms go far beyond just fatigue and can actually include difficulty falling asleep and insomnia (yes, you can have both), food and sugar cravings, the inability to control blood sugar, lack of mental clarity… this condition is brutally disruptive.

Even if a good night’s sleep is had, an individual with adrenal fatigue feels tired all or most of the time. The good news? It is also highly reversible with the right steps and solutions. In fact, what you don’t know about your adrenal system could literally change your life.

The Adrenal Reset Summit begins in just a few days, and I have been blown away by the list of event speakers and creative strategies that will be featured at this event. Here’s just a small sampling…

• Dr. Peter Osborne, Author of No Grain, No Pain
• Dr. Jack Wolfson, Author of The Paleo Cardiologist
• Dr. Izabella Wentz, Author of Hashimotos Thyroiditis
• Dr. Ben Lynch, Leading Researcher on MTFR (amino acids for growth and metabolism)
• Dr. Sara Ballantyne, Ph.D., AKA The Paleo Mom
• Dr. Aviva Romm, Physician, Herbalist and Midwife
• JJ Virgin, NY Times best selling author of The Virgin Diet
• Dr. Ritamarie Lascalzo, Founder of the Institute of Nutritional Endocrinology,
• Dr. Marcelle Pick, OB/GYN, NY, and Founder of Transforming Women’s Health Naturally
• Dr. Michael Murray, The Natural Medicine, Health & Nutrition Expert
• Trudy Scott, Nutritionist and food-mood expert

(And hosted by NY Times Best Selling Author, Dr. Alan Christianson)

What you don’t know about your adrenal system could literally change your life. Just add a little more energy to your life every day – and everything changes.

Click here to join me for “The Adrenal Reset Summit”

(AND get the cool opt-in gifts!).

https://uo178.isrefer.com/go/christinabjourndal/christinabjourndal/

Here’s to your best health and BEST life.

* Want to change lives AROUND YOU?

Share this blog with those you love and post it to your Facebook wall!

Is your body a toxic wasteland? – Part 1

When comparing our modern-day lives with those of our grandparents, it is clear that our environment has changed greatly. Not just the natural world, but in our day-to-day lives as well. We are exponentially exposed to more chemicals, toxins, and different forms of radiation than the generations before us. At the same time chronic disease rates are soaring and researchers are making connections between what is in our environment and why we are getting sick. Environmental exposures are a serious concern not only for our world today, but for our health. You can take control of your health by paying attention to and limiting your personal environmental exposures.

Below is part one of a three-part series on environmental exposures and their solutions. The solutions are based on the questions posed in our Environmental quiz – please take the quiz today!

1. Problem: Full-sugar soft drinks and diet soft drinks

It is well recognized that sugary soft drinks are unhealthy for many reasons – they increase overall calorie intake, they create inflammation in the body and they disrupt proper insulin levels. All of this contributes to some of the most common chronic health problems of our time: obesity, autoimmunity, cancer, heart disease and diabetes. It is now also coming to our awareness that sugar-free ‘diet’ colas may be just as dangerous for our health. A large study in 2013 showed sugary and diet sodas both significantly increase the risk of developing type 2 diabetes.⁷ Harvard Health concludes they also contribute to obesity by tricking the brain into thinking it’s not tasting sweet things, resulting in even higher cravings for sweet after drinking diet colas. Furthermore, it has been suggested and remains unclear if aspartame increases risk of cancer, urging researchers for more investigation.²

Solution: Cut down or eliminate full-sugar and diet soft drinks form your diet. Some new research suggests replacing these with drinks containing stevia or other sugar alcohols, such as xylitol. Although studies show that stevia does not raise insulin levels (a major risk for diabetes) as much as sugar, no long-term studies have been done on these sweeteners, and they have not been approved by the American Food and Drug Administration (FDA).^{1, 14}

2. Problem: Plastic bottles and containers

Bisphenol A (BPA) is a chemical present in most plastics and in the lining of canned foods. It is a known endocrine disruptor, meaning it interferes with the body’s hormones. It has been clearly linked with negative birth outcomes, infertility, thyroid dysfunction, increased risk of cancer, obesity and insulin resistance.^9,15,17 The most sensitive population to the negative effects of chemicals in plastics are pregnant women, children and infants. Phthalates are another similarly acting class of chemicals found in plastics.

Solution: Because plastics are used ubiquitously in today’s world the best solution is to reduce your exposure as much as possible. Use a stainless steel or glass water bottle, purchase products and canned food packaged with a BPA-free liner, use glass Tupperware or use activated charcoal filters for drinking water. This is an important topic to be discussed with your ND.

3. Problem: Storing hot food in plastic containers and/or heating food in plastic containers

When heated, plastics begin to break down. The harmful chemicals (discussed above) found in the plastic leach into food and liquids, increasing the harmful hormone-disrupting effect on your body. ^9,12

Solution: Use glass or lead-free ceramic containers to reheat food in the oven or heat food on the stove-top. Replace all plastic Tupperware with glass. Don’t let plastic wrap touch hot food. Avoid using a microwave as much as possible, but if you choose to use one, make sure all materials are microwave-safe and containers are vented before microwaving.

4. Problem: Non-stick frying pans

For decades, non-stick frying pans have been coated with polytetrafluoroetheylene (PTFE), otherwise known as Teflon. It has been shown that when heated, Teflon releases toxic fumes that can kills birds and cause humans to have flu-like symptoms, coining the term “Teflon flu”. Manufacturers claim this only occurs when Teflon is over-heated, but tests have shown that toxic fumes are released within 2-5 minutes of conventional stovetop use.⁶ Chemicals from the same family as Teflon are associated with smaller birth weight and size in newborn babies when pregnant women are exposed, elevated cholesterol, abnormal thyroid hormone levels, liver inflammation and weakened immune defence against disease.

Solution: Skip the Teflon! There are much better alternatives. Cast iron pans for example, are not only non-toxic, but they even provide some of your daily iron. Stainless steel pans are also a preferable option. If you already have Teflon pans and want to know how to be safer when using them, be sure to use the fan in the fume hood, use the lowest possible temperature to cook your food, don’t heat empty pans as this can cause overheating very quickly and do not use your Teflon pan if it is scratched or damaged in any way.

5. Problem: Vitamin mineral water

These beverages are marketed as a healthy way to hydrate and get your vitamins, but many brands of vitamin-containing water are loaded with sugar. A bottle of the popular brand Vitaminwater, for example, contains 33g of sugar, almost as much as a can of Coca-Cola which has 38g.¹⁶ Other brands use sweeteners or fructose, which are known to disrupt sugar metabolism and alter blood sugar levels and contribute to diabetes and weight gain.⁸ The consensus is that these drinks confer no added benefit over water and only add calories and sugar to your diet.

Solution: Drink lots of filtered water to keep you from getting dehydrated. Splash some lemon or lime into it to get some flavour and vitamin C. Talk with your ND to discuss if your diet is giving you the vitamins you need or if you need individualized vitamin supplementation.

6. Problem: Microwave use

Microwaves emit a form of non-ionizing radiation (as opposed to x-rays) that vibrates water molecules to create heat. Although microwaves are under strict manufacturing regulation to minimize human exposure to this radiation, older and dirty microwaves and aging door seals can allow for large radiation leakage to reach us.¹⁸ Exposure from high leakage can cause DNA damage to our cells and even interfere with some early-model pacemakers. It is unclear whether the radiation changes the nutritional content or alters the safety of the food, unless it is being microwaved in a plastic container, in which case it is more dangerous.¹³

Solution: When possible, heat foods and liquids on the stove-top or in the oven. If using a microwave, check door seal for safety. Stand in another room when appliance is on, or at least 1.5 meters away. Make sure food containers are uncovered or vented to allow steam to escape and always avoid plastics in the microwave.

7. Problem: Cell phone use (>3hrs/day)

Computers and cell phones emit non-ionizing radiation into the body and cause DNA damage. A large meta-analysis of cell phone use shows a consistent association between mobile phone use and certain types of brain tumours – with the most amount of time per day using a cell phone correlated with the highest incidence of brain tumours.⁷ Another study shows the negative effect of radiation on the function of the thyroid gland, pointing to the broad impact of radiation on many tissues in the body.¹¹ When cell phones are used by children, the impact on the brain is two times higher and up to ten times higher in the bone marrow of the skull, compared with adults.⁴

Solution: Minimize use of a mobile phone for yourself and especially for your children. When possible, use a hands-free Bluetooth device to effectively reduce exposure. Don’t carry your cell phone in your pocket and leave it away from you on your desk. Take breaks from computer use and limit desk-time for many health reasons that go beyond limiting radiation. In addition, the stone shungite is purported to protect against radiation and can be worn as a necklace. Also available are electromagnetic frequency (EMF) neutralizers, such as the Bio-dot chips and pendants, designed to scramble non-ionizing radiation enough to reduce DNA damage. Please stop by the clinic to pick up your Bio-dot chip today!

Sources:

1. Anton, S. D., Martin, C. K., Han, H., Coulon, S., Cefalu, W. T., Geiselman, P., & Williamson, D. A. (2010). Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite, 55(1), 37-43.
2. Aune, D. (2012). Soft drinks, aspartame, and the risk of cancer and cardiovascular disease. The American journal of clinical nutrition, 96(6), 1249-1251.
3. https://authoritynutrition.com/5-reasons-why-vitaminwater-is-a-bad-idea/
4. Baan, R., Grosse, Y., Lauby-Secretan, B., El Ghissassi, F., Bouvard, V., Benbrahim-Tallaa, L., … & Straif, K. (2011). Carcinogenicity of radiofrequency electromagnetic fields. The lancet oncology, 12(7), 624-626.
5. http://emwatch.com/microwave-oven-radiation/
6. Environmental Working Group 2013.http://www.ewg.org/research/healthy-home-tips/tip-6-skip-non-stick-avoid-dangers-teflon
7. Fagherazzi, G., Vilier, A., Sartorelli, D. S., Lajous, M., Balkau, B., & Clavel-Chapelon, F. (2013). Consumption of artificially and sugar-sweetened beverages and incident type 2 diabetes in the Etude Epidémiologique auprès des femmes de la Mutuelle Générale de l’Education Nationale–European Prospective Investigation into Cancer and Nutrition cohort. The American journal of clinical nutrition, 97(3), 517-523.
8. Hardell, L., Carlberg, M., Soderqvist, F., & Hansson Mild, K. (2008). Meta-analysis of long-term mobile phone use and the association with brain tumours. International journal of oncology,32(5), 1097-1104.
9. Harvard Health https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/artificial-sweeteners/
10. Harvard Health https://www.hsph.harvard.edu/news/magazine/winter10plastics/
11. Harvard Health http://www.health.harvard.edu/staying-healthy/microwaving-food-in-plastic-dangerous-or-not
12. Mortazavi, S. M. J., Habib, A., Ganj-Karimi, A. H., Samimi-Doost, R., Pour-Abedi, A., & Babaie, A. (2015). Alterations in TSH and thyroid hormones following mobile phone use. Iranian Journal of Medical Sciences, 34(4), 299-300.
13. http://www.npr.org/2011/03/02/134196209/study-most-plastics-leach-hormone-like-chemicals
14. https://www.safespaceprotection.com/news-and-info/microwave-oven-dangers/
15. Shwide-Slavin, C., Swift, C., & Ross, T. (2012). Nonnutritive sweeteners: where are we today?.Diabetes Spectrum, 25(2), 104-110.
16. Soto, A. M., & Sonnenschein, C. (2010). Environmental causes of cancer: endocrine disruptors as carcinogens. Nature Reviews Endocrinology, 6(7), 363-370.
17. http://www.sugarstacks.com/beverages.htm
18. Wang, T., Li, M., Chen, B., Xu, M., Xu, Y., Huang, Y., … & Liu, Y. (2011). Urinary bisphenol A (BPA) concentration associates with obesity and insulin resistance. The Journal of Clinical Endocrinology & Metabolism, 97(2), E223-E227.
19. World Health Organization: Electromagetic fields and public health: microwave ovens. http://www.who.int/peh-emf/publications/facts/info_microwaves/en/