Category: Heal your Hurts

Today in the Natural Terrain clinic I spent some time with a woman with an incredible story that more than made my day. She was humble and appreciative, quietly thanking me for helping her prepare for her treatment. When I asked how she had injured her shoulder, this unassuming woman unfurled a beautiful and touching story of her unpredictable recovery from a near-fatal brain hemorrhage and serious fall.

“It was like a gunshot at the back of my head,” she said. “It came forward and my world turned upside down. And I thought, ‘This is it. I’m dying’”.
She told me of the day it happened and of the serendipitous events that allowed her to get the treatment she needed to survive. She was one of the small fraction that survive with good recovery and little to no neurological impairment. Her neurologist was astounded. She did, however, suffer months of pain in quiet and darkness in order to let her brain rest and heal. When I asked what got her through it she said, “I just decided I was going to get better,” rather matter-of-factly. “There was a voice I heard that said, ‘I don’t want to die. I have so much I’ve put off”. The incredible power of the mind in healing and recovery was made proof in her being there, sitting and speaking plainly to me as if nothing of the sort had happened to her less than one short year ago.

But what impressed itself upon me most about her story was not just her survival but how she was changed. I asked her if he was a busy person before the event and she replied by calling herself “stupid busy”. She described a pre-hemorrhage life full of worry and people-pleasing. She was on medication to bring her blood pressure down amidst the stress and anxiety of career, projects and obligations for others. One day it was out of control and she was sent a serious message to slow down, by way of a trip in the ambulance to the ICU. I mentioned to her Dr. Gabor Maté’s book “When the Body Says No” and his work showing how the body gives us signs to slow or stop until it stops for us- through serious illness. When we learn to say no, learn to express our anger, learn to do things for ourselves, only then do we start to heal and prevent chronic and acute diseases. She agreed wholeheartedly, saying “that’s just it. I was doing things without considering myself. And now I just don’t. I don’t see people I don’t like or that pressure me. And I don’t feel guilty because I could be dead. It’s as simple as that”. She willed herself to get better, to love the people she wanted to love, to self-publish a book that had been waiting for 30 years, dropped the unnecessary stress and has been able to live hopefully another healthy 20 years with the love of her life.

A feeling welled up inside me as I said goodbye after her treatment and I will call it inspiration. She’s right. It is as simple as that; we could all be dead. Life has no guarantees for us but mistakenly we put off living today for the promise of an improved tomorrow. We put off standing up for ourselves to avoid conflict. We swallow our anger to be likeable. We stifle our individual creativity and our dreams to fit in with those around us. We play it safe to avoid uncertainty. But today as I heard the story of the message she received loud and clear from her body, I was inspired to look at myself and really see where the messages are for me. I made a conscious agreement to act with more self-compassion, more self-love and more self-consideration. I give myself permission to listen to my body and my inclinations when I feel I should put myself first, to live in the present moment, and to direct my life in a healthy, mindful way. Because eventually it could save my life.

I saw this quote the other day; “Life becomes easier when you learn to accept an apology you never got” by Robert Brault and it stopped me in my tracks and got me thinking about how I am waiting for people to apologize to me. And in my waiting I am resisting.

Have you ever tried to make a change in your life and encountered resistance? What is resistance? The definition of resistance is: The act of resisting; opposition, passive or active. And the definition of resist: To stand against; to withstand; to obstruct.1
When you read those definitions, what images come to mind for you? For me, the image of a brick wall comes up that seems impenetrable. But, as we know, all walls can be disassembled with the right force. It is an interesting exercise in self-discovery to look at what you are resisting in your life. And even more interesting is to shift resistance from being a protective mechanism or a shield to asking resistance why it is showing up in your life? What is the lesson or message it is bringing? How can change happen in your life alongside the resistance? For me, I notice that resistance to change is a big obstacle to my personal growth. I am learning to embrace the resistance and stay true to my courage and strength – not cower in fear because I am afraid of change. How about you?

1. Websters online dictionary

The art of writing in my journal has been a savings grace for me for over 40 years. I often ask patients to journal and not everyone is open to the idea. It is my hope that you will be.

For me, journaling serves many purposes:
~ it is a safe place that I can unload all that is weighing on my heart, mind, body and soul
~ it is where I write my poems
~ it is a trusted friend that I can always turn to for advice, wisdom and guidance.
~ it is a memory box to record my life’s events – the good, the bad, the ugly and the precious
~ it is a place where I can process difficult emotions without any judgments
~ it is a creative outlet for my writing
~ it is an amazing sleep aide

There is no right way to journal…

– you can do stream of consciousness writing where you just let the pen flow and see what comes out and not be concerned about rereading it later. When I do this kind of writing it is illegible and there is no concern about anyone finding and reading my journal. Of course, if you want to record your life in order to reflect on it later, then you might have to write a little neater. ☺

The act of writing – putting pen to paper – is becoming a dying creative outlet with the progress of technology. As youjournal, take a moment to feel the paper in your hands, to listen to the sound of your pen gliding across the page and to appreciate the gift of language and the ability to express your emotions as your words fill the pages.
My wish is that the physical, mental, emotional and spiritual aspects of your being will receive the best medicine as you journal: relaxation, comfort, solace, compassion, inner guidance and wisdom.

Sending you healing thoughts,

Dr. Chris

Exciting news!!! – Dr. Chris’s first book – “Moving Beyond – a journal into self discovery” – will be available by August 1st for purchase. If you would like to pre-order, please email admin@naturalterrain.com or call the clinic at 587-521-3595 with the number of copies you’d like. We will post the link to Amazon as soon as it is available.

Many know that I am writing my book and in this process I have been reviewing my journals. I’ve discovered many poems that I forgot I had written, fun times with friends that were long forgotten and the pain of enduring the mental health challenges that I have now, thankfully, overcome. For those of you that haven’t seen my book excerpts on Facebook, I am including some here to give you more insight into what I am writing about.

Excerpts from Beyond the Label:

“Since all these encounters are more than a coincidence to me, I find the concept of soul contracts gives me peace of mind that I am here for a purpose, for a reason. I also feel that if I am to die of suicide, that my soul will not “graduate” and in my next lifetime I will have to repeat the lesson until it is understood.

And the lesson for me is to learn to love and accept myself. I was at war with myself for the first 25-35 years of my life. I have put my sword down and raised my level of consciousness by making my mental, emotional, spiritual and physical health my number one priority in my life. Not my job, not my career, not my house or my car or where I vacation – but health of me and my family is the most important thing to me.” – Dr. Chris

“If you are a 20/10 depressed, then your judgment and perceptions may be clouded or distorted by depression. It is important to understand that this is not you. This is what depression does TO you. You can change your thoughts. You don’t have to believe every thought you have. We have to learn to become objective about our subjective reality. When you are stuck IN it, it is difficult to see the cloud of depression in front of your eyes. The cloud is so thick that you become the cloud. It is important to understand that on a soul level, you are still there. You are behind the cloud. And that cloud will lift and the sun will appear again in your life. ” – Dr. Chris

“I have lived in extreme shame since being diagnosed with a mental illness. The irony is that shame kept me locked away from owning all aspects of myself which gave power to my shadow sides and energy to the illness. The energy was fuelled by fear. An important shift in my recovery was not focusing on what might go wrong in the future (ie my fears), but moving toward what is going right in my life now, in the present moment (ie my faith). Just like if you want to have a toned bicep muscle, you would go to the gym and do exercises to strengthen your bicep, it is the same concept when working with the mind. I had to learn to build the “muscles in my mind” so that I have useful tools to work with in a skillful manner that move me in a positive trajectory towards health rather than a fear-based direction that is clouded in negativity.” – Dr. Chris

“When you start working with and observing your thoughts you need to ask: Where am I? Typically – there are 3 places one will be: 1) in the present moment 2) in the past – typically ruminating about past events or 3) in the future – typically worrying about an event that hasn’t happened yet. If it is the past, remind yourself that the past is over. Done. Finished. There is nothing you can do about the past except change your relationship to it in the present moment.
And if you find you are ruminating about the future or worrying about your loved ones or life regarding future events, then the prescription is the same – you have to bring yourself back to the present moment as the event hasn’t happened yet. Most people tend to live in the past or future in their minds – but all that actually exists is the present moment. All you have is this breath. This moment. Now. ” – Dr. Chris

“What saddens me to my core is the inability of my family and friends to forgive events/actions that have happened in the past – especially things that have happened when I was unwell. I have often felt that those with any other health condition – ie heart disease, cancer, auto-immune disorders, chronic obstructive pulmonary disease, etc – are not blamed for being sick/unwell, misunderstood, ostracized or gossiped about. It is like people think that it is in our locus of control – like a switch – and we can automatically turn depression on or off; turn psychosis on or off – if only it were this simple. It is absolutely not. I am not saying that we can not do things to prevent ourselves from getting sick – as that is the point of my book – but I am saying, when we are sick, it is unacceptable to place blame or cast judgment. This has to stop now if we are to make any progress in shifting the conversation about mental illness to mental wellness. The action needed and required is love and compassion – just like you would give a loved one that has been diagnosed with cancer. A quote from Joseph Campbell that I love is: “The psychotic drowns in the same water that the mystic swims”
**Journal exercise: How do you judge people with mental illnesses like schizophrenia, depression, bipolar disorder? In what ways can you bring yourself to see them through the eyes of compassion and the lens of love?” – Dr. Chris

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 2^nd cup of coffee in the morning or 2^nd 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 2^nd 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 1^st. 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!

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.

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 call 587-521-3595 to schedule an appointment with Dr. Christina Bjorndal or Dr. Candace Haarsma.

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

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

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