How Stress Affects Your Memory

Brain fog is a common complaint that I see in my practice. It can involve a number of symptoms like feeling scattered and having a hard time focusing but one of the most frustrating symptoms is memory issues. By memory issues, I’m not referring to the more major lapses in memory that are observed in dementia. More severe memory loss needs to be thoroughly evaluated. Many of my patients have more subtle memory issues that nonetheless have a meaningful impact on their lives.

A number of factors can negatively affect memory. Stress is an important one to consider. Research in the field of neuroscience has found that chronic stress can change the structure of the brain. It can cause damage to nerve cells and reduced communication channels between nerve cells. These changes occur in parts of the brain that are important for memory such as the hippocampus.

Part of the blame may be due to one of the “stress hormones” called cortisol. Cortisol is released in response to stressful triggers to help the body cope until the trigger is removed. It is a normal, healthy response when cortisol is elevated appropriately. Things go haywire when people are exposed to constant stress that leads to long term elevation of cortisol. Elevated cortisol may be one of factors that changes the brain in a way that interferes with memory. Chronic stress can be very overstimulating to the brain which can make it harder for the brain to form memories.

There are a number of ways that I help my patients deal with memory issues related to stress. My treatment plans typically include devising a good nutrition plan, exercise plan, daily healthy habits and natural remedies to help the body cope with stress better and improve memory. If you need support with brain fog, memory issues and stress management, book a free 15 minute phone consultation to learn more about how I can help you.

Soy and Thyroid Health

Out of all the foods out there, soy seems to generate a lot of controversy. Soy contains many nutrients and plant chemicals. Isoflavones are compounds found naturally in soy that can impact hormonal health. For example, soy isoflavones may help minimize some of the symptoms of menopause like hot flashes. Soy consumption has been associated with a number of benefits such as improved heart health and even reduced breast and prostate cancer risk.

That being said, soy has also been feared for a number of different reasons. One reason is that many believe soy can shut down thyroid function by reducing the production of thyroid hormones. Lab studies not conducted on humans have found that soy isoflavones can inhibit an enzyme called thyroid peroxidase (TPO). TPO helps to make inactive and active thyroid hormone (T4 and T3).

A large amount of studies have been conducted in recent years to examine this question. Studies show that in healthy people, soy consumption does not appear to increase the risk of developing hypothyroidism.

Where things become more unclear is in those who already have lower thyroid function. This may include those who have abnormal TSH levels even though other thyroid tests are normal. In cases like these, soy isoflavones in high enough quantities can raise TSH levels enough to have a negative impact on thyroid health. More research is needed to confirm this and work out the details such as what quantity of dietary soy could have this impact.

In general, soy is a healthy food when prepared in a healthy way. By “healthy way”, I mean minimally processed soy such as a homemade tofu Thai curry rather than a soy hot dog full of other additives. I don’t like to restrict generally healthy food from patients unless there is a good reason to. If a patient is wondering whether to reduce soy in their diet to help their thyroid, my answer will vary depending on the case.

If you’re wondering how evidence-based naturopathic medicine can support healthy thyroid function, feel free to book a free 15 minute consultation.

Depression and Toxins

The factors that cause depression are complicated. Current and childhood life factors may play a role. Genetic factors can increase the risk of depression. Nutrition, inflammation and gut health have all been implicated in influencing nervous system health in depressed people. What about toxins in our environment?  

Recently, more research has been exploring the role that chemicals in the environment can play in depression. This may be especially important for people who have a genetic predisposition to depression and for those who are experiencing life circumstances that can lead to depression (e.g. financial stress, relationship strain, loss etc.). Environmental chemicals may negatively impact the health of nerves in the brain in vulnerable people . 

Some culprits that are being studied are: 

Air Pollution: For example car exhaust and industrial factory emissions. Air pollution contains a number of chemicals associated with poor nervous system health and depression, including heavy metals.

• Urbanization has increased our exposure to air pollution and it can be difficult to avoid depending on where you live. Avoiding exercise or spending time near busy roads is one way to minimize exposure. 

EMFs (Electromagnetic Fields): EMFs are produced by a number of technologies like WiFi and cell phones. It’s not clear how much exposure is too much in terms of mental health.

• Some ways to reduce exposure include keeping wireless devices away from the body (including your lap and pocket). Putting devices on airplane mode, taking off WiFi and bluetooth or better yet, turning devices off when they are not in use can help with minimizing exposure. Other options include unplugging electronics when they’re not in use and minimizing phone use in general. Charge your devices away from  where you sleep. Turn lights off and make use of natural light when possible.   

BPA and Phthalates: Phthalates are found in soft and flexible plastic products whereas BPAs are in harder plastics. They are considered endocrine disrupting chemicals meaning that they negatively interfere with hormones. Just because a plastic is BPA-free doesn’t mean it’s phthalate free. These toxins can be found in many everyday items including plastic toys, standard diapers, food containers, nail polish, some medications, food packaging, cosmetics, hygiene products etc. 

• Steps to reduce exposure include reading ingredient labels and avoiding products with phthalates or fragrance listed. Opting for fragrance free or naturally fragranced products can reduce risk. Avoiding plastic food and drink containers (heated or not) and plastic wrap can also reduce exposure. Using everyday items made of materials like wood, metal and ceramic can also help.

Pesticides: Pesticides are used in many of our crops. Very waxy looking produce (e.g. very shiny apples) may trap more pesticide residue on them compared to less shiny produce.

• Rinsing produce for at least a minute in warm water especially with scrubbing or rubbing can reduce some pesticide residue. Government bodies like Health Canada and the FDA don’t recommend produce wash products and research demonstrates they are not more effective than water. Baking soda or vinegar has shown promise for pesticide removal in research. Cooking vegetables can also diminish pesticides in some cases as can discarding the outer leaves of leafy vegetables sold in a head. Organic produce tends to contain less pesticides.  

Lab research suggests that some of these toxins negatively affect the brain by promoting inflammation, creating oxidative damage, interfering with the ways that nerves communicate with each other through neurotransmitters (like serotonin and dopamine), negatively impacting hormones that are important in brain health and interfering with gene expression in the brain. These neurological changes have been linked to depression.  

Toxins can affect many areas of health but the role they play in depression and anxiety is sometimes overlooked. Research like this emphasizes the importance of looking at mental health from a holistic perspective. This is especially true in cases that don’t respond well enough to routine care. It may be worth broadening our lenses and considering the physical effect that the environment can have on our biology. 

Dark Leafy Greens: What You Should Know

The three words “dark leafy greens” are used so frequently in the health and wellness world that they roll off the tongue for most people. But what counts as a dark leafy green? What’s a health conscious person to do if they don’t like kale? Are the other leafy greens just as good? Here are some useful facts about this powerful category of foods.

Benefits of Dark Leafy Greens

For those who aren’t exactly sure why dark leafy greens are so commonly recommended, let’s break down their importance. These vegetables are high in fibre and rich in vitamins (like A and C) and minerals (like magnesium and iron), antioxidants and other plant chemicals. This makes them great for regulating bowels, reducing the risk of cancer, preventing nutritional deficiencies, reducing inflammation, improving mental health and improving overall health. Ideally, they should be eaten on a daily basis.

Examples of Dark Leafy Greens

In general, one dark leafy green isn’t necessarily superior to the rest. You can get benefits from all of them because many share similar nutritional properties. Consuming a variety of them can help ensure you maximize your benefits. Let’s explore some easy-to-use options.

Bok Choy: This is a cruciferous vegetable and a type of cabbage. It’s a great option to add to stir fries. 

Spinach: Both regular spinach and the immature form (baby spinach) can be used in salads and stir fries. You can replace iceberg lettuce in sandwiches with spinach to get more of a nutritional boost.     

Romaine Lettuce: This is another more nutrient-dense alternative to iceberg lettuce. It works great in salads and sandwiches. 

Swiss Chard: The leaves of Swiss chard and the colourful stalks can all be eaten. They are great cooked into stews, soups and stir fries. The leaves work well in salads too.

Kale: Kale is also a cruciferous vegetable. Its rise in popularity is a bit of a mystery and may be related to clever marketing and the power of food trends. That being said, it has the hallmark nutritional benefits of dark leafy greens (iron, vitamin A, vitamin C, other antioxidants, magnesium, fibre etc.). 

Disadvantages of Dark Leafy Greens

Dark leafy greens can be hard to digest for some people. Those with irritable bowels and bloating may struggle with these vegetables. Cooking them by steaming or stir frying or adding them to stews and soups can make them easier to digest. The question of whether vegetables are better raw or cooked is a complicated one that depends on the nutrient we’re considering and the cooking method. Many nutrients are actually better absorbed when cooked. Cooking with a minimum amount of water (like steaming) helps to prevent nutrients from leaching out into the water. Consuming the liquid that vegetables are cooked in (like in the case of stews) helps you to get back some leached out nutrients.

Dark leafy greens like spinach are often on the “dirty dozen” list meaning that they are high in pesticides. Getting these in organic form whenever it is financially realistic can be a way to reduce pesticide load.

Do you have any nutrition questions? Don’t hesitate to reach out! I love chatting with readers. 

Lion’s Mane: What’s the Evidence

I think when people hear about mushrooms in the context of medicine, it may make them uneasy as it conjures images of intoxication or poisoning. For anyone who isn’t familiar with mushrooms, anything other than a button mushroom or a shiitake mushroom may seem like something dangerous. In reality, mushrooms can have medicinal properties without being psychedelic. One such mushroom that is gaining popularity in the general public is Lion's Mane (Hericium erinaceus). Lion’s mane is a mushroom that has a long history of use both in cooking and medicinally. It is not known to be an intoxicating mushroom. Let’s explore what scientists have uncovered about Lion’s Mane. 

Historical Use

Lion’s mane has been used for ages in traditional medicine systems in Asia. It was believed to be an energizing tonic to the mind and body and was also used to target specific digestive issues.

Cognitive Function

Research has found that Lion’s Mane has properties that help it protect and promote the growth of nerves. It does this by promoting the synthesis of Nerve Growth Factor (NGF) among other possible mechanisms.  It’s been studied in the treatment of neurological conditions like Alzheimer’s disease. Small studies have shown it has improved cognitive function in those with mild cognitive impairment. 

Mental Health

Some of the research on Lion’s Mane focuses on mental health conditions like anxiety and depression. Small studies have shown that it can improve symptoms of anxiety and depression and promote better sleep. This may be due to its anti-inflammatory effect and its positive impact on nerve health. The active ingredients inside the mushroom may also positively affect neurotransmitters in the brain to promote better mood and lower anxiety. 

Other Benefits

This mushroom may have other benefits outside of cognitive and mental health such as supporting the immune system and healing gastric irritations (like ulcers). It may also improve nerve pain throughout the body and help repair nerve injuries in various parts of the body. 

It’s important to note that more, better quality research needs to be done to solidify the findings discussed here. Many of the studies on Lion’s Mane are small and need improvement in their design. I respect that Lion’s Mane has been valued throughout history by various regions of the world. Due to the limited studies on it, I don’t use it in my practice as often as other remedies. That being said, I think it’s a promising botanical remedy and I look forward to seeing more studies explore its benefits. 

If you need support for your mental or cognitive health and you’re a resident of Ontario, contact me to learn more about my virtual naturopathic appointments.

Premenstrual dysphoric disorder (PMDD): mood disturbances before the period

Many people have not heard of premenstrual dysphoric disorder (PMDD). PMDD is a disorder that is significantly more debilitating than premenstrual syndrome (PMS). There are many different statistics out there but PMDD may affect 5% of North American people or 10% of people worldwide. 

Symptoms

Similar to PMS, symptoms start before the period. They usually start a week before but the window of time can be longer for some women. Symptoms improve as the period starts. The symptoms are so disruptive that they interfere with a person’s life. Symptoms of PMDD include but are not limited to:

• Significantly depressed mood, anxiety, mood swings and/or irritability

• Fatigue

• Difficulty concentrating

• Significant changes in appetite 

• Bloating and/or swelling 

• Breast tenderness

• Headaches

What Causes PMDD

The cause of PMDD is a bit of a mystery. Those with a history of depression, high stress and anxiety are at a higher risk of developing PMDD. PMDD seems to involve changes in brain activity and neurotransmitters like serotonin (the “happiness hormone”), GABA and dopamine that negatively affect the mood. For example, women with PMDD may have poorer functioning serotonin systems during the pre-period stage of their cycle.  

Many wonder if a hormone imbalance may be at play with PMDD. That information is not completely clear in studies but researchers have found that women with PMDD have nervous systems that are more sensitive to the natural hormonal fluctuation that happen throughout the month. This leads to greater changes in mood and physical symptoms. An increase in inflammation may also contribute to symptoms. 

Treatment 

As a naturopathic doctor, my role in helping those with PMDD is to use nutritional supplements, diet and lifestyle recommendations to help improve symptoms alongside herbal remedies when it makes sense for the patient.

When patients are in the midst of their PMDD symptoms, it can be really hard to take care of themselves. It’s important to have a plan that is easy to follow when feeling really down or anxious. Sometimes, it can be helpful to have a longer list of health recommendations (diet, supplements, lifestyle changes etc.) during “non-PMDD” weeks and a more bare-bones list during “PMDD weeks”. Every case is a little different.

If your PMS or PMDD is interfering with your life and you need support, set up a free 15 minute meet and greet to learn more about how I can help. 

What Causes a Skipped or Late Period (Besides Pregnancy)

It can be alarming when a period is missed - especially if you’re used to your period coming like “clockwork”. For some people, irregular periods are the norm. For others, it happens once in a while. Pregnancy needs to be ruled out whenever a period is late but this is not the only cause of a late or skipped period. Below are some other possible causes of a delayed period.

Stress

Stress can interfere with the natural hormonal fluctuations in the body which can in turn interfere with ovulation and the health of the uterus. Ovulation is the process of an egg being released from the ovary and it plays an important role in signaling changes in the uterus and, eventually, a period. Stress is a common cause of a missed period. Keep in mind that sometimes, even when we feel like we are not stressed and are handling our stress well, our bodies can still be impacted by stress. We’re not always the best judges of our stress levels. The body may tell us that we’re stressed before the minds does. 

Anovulatory Cycle 

Some months, ovulation may be skipped entirely. This is known as an anovulatory cycle. Ovulation is an important step that plays a role in maintaining the lining of the uterus and the subsequent shedding of the uterus lining (i.e. a period). Sometimes, ovulation happens later than normal which can push the period back. When ovulation doesn’t happen at all, a period will eventually come due to other hormonal changes but it will often be quite late. It’s normal to have a small amount of cycles without ovulation. Sometimes, a patient will tell me that that they’re period is NEVER late and they’re wondering why they are overdue for their period. In these cases, an anovulatory cycle may be the culprit. If ovulation is skipped regularly, there may be more going on and we’ll need to investigate further. Signs of ovulation include an increase in cervical mucous and body temperature about a week after the period ends (assuming a 7 day period).   

Thyroid Imbalance

High or low thyroid levels can lead to irregular menstrual cycles. The thyroid plays a major role in the health of the reproductive system.

Weight Loss and Very Intense Exercise 

Maintaining a healthy weight is important for hormonal health. Extreme weight loss can disrupt this delicate balance. The same goes for extreme exercise. These two things can put a pause on ovulation which can delay or stop the period. Usually this leads to longer term loss of periods rather than one late cycle. 

Perimenopause

As the body moves towards menopause, a number of changes occur including a drop in estrogen levels. This can lead to shorter or longer gaps between periods. Perimenopause can happen in the 40s but some women start to show signs of it in their 30s. 

Polycystic Ovarian Syndrome

PCOS tends to cause irregular cycles in general rather than the occasional missed period. In cases of PCOS, a number of factors such as elevated androgens and insulin resistance make it difficult for ovulation to happen. This in turn leads to irregular cycles. 

These are just a few of the many reasons why a period could be late or missed. If you would like to start working with a naturopathic doctor to get to the bottom of your period concerns, book a free 15 minute meet and greet and I’d be happy to give you more information about how my services can help.

Why It's Hard To Change Our Diets (And What To Do About It)

“I know what I should be eating but I can’t motivate myself to do it!” This is a common complaint I hear from patients. 

I want to first start off by reminding anyone who struggles with this to go easy on themselves. Food is a great source of comfort to people and carbohydrates and fats are fuels that our bodies are wired to gravitate towards. 

There are a number of underlying factors that could be contributing to this struggle. Below are just a few. 

Your Relationship With Food Needs Help  

If you constantly feel like you are trying and failing with some sort of weight loss diet (keto, paleo, sugar free etc.) the root issue could be that you have a negative relationship with food and body image. This could trap you in a perpetual state of hating your body, placing challenging demands on yourself to restrict food, feeling overwhelmed and eventually giving up on your diet plan. If this is the case, we need to work on healing this relationship with food and the body - something I love helping patients with.  

You Need Support With Anxiety Or Depression 

It’s hard to make food choices that nourish our bodies when our mental health is not in a great place. When we feel anxious, worried or down, we tend to want something that gives us a quick boost in mood. Foods higher in sugar, fat and salt can trigger more of a reward response in our brains - especially if we associate these types of foods with happier times. The root of the issue here may be that underlying anxiety, stress or depression is not being dealt with. Cravings may be a sign that your body needs some support with mental health - a topic that I’m passionate about.  

You’re Burnt Out 

When you’re depleted of energy and exhausted, the thought of preparing home cooked foods or even grocery shopping can be overwhelming. If you wish you could eat more fresh or home cooked foods but can’t muster the energy to do it, work on getting some help with addressing the fatigue. Fatigue can be caused by a number of things including hormonal imbalances and nutrient deficiencies. 

Food is a big deal. It’s a source of nutrition as well as joy and comfort. Don’t beat yourself up if you can’t craft your diet into a state of complete perfection (which is defined differently by everyone anyways). If you struggle with exploring a new way of eating that you’re interested in, rather than berating yourself for not having enough willpower, address the barriers that are getting in the way.