Thyroid Antibodies, Depression, and Anxiety

We all know that low thyroid hormones can lead to feelings of sadness and anxiousness. One of the most common causes of low thyroid hormones is an auto-immune condition called Hashimoto’s thyroiditis. With this condition, your body attacks and injures your thyroid gland which contributes to reduced thyroid function.

One of the hallmarks of this conditions is elevated thyroid antibodies—anti-thyroperoxidase and anti-thyroglobulin antibodies. For the longest time, these were viewed as markers of Hashimoto’s thyroiditis but not much attention was paid to them in the doctor’s office.

Now, more research is showing that high thyroid antibodies may be playing a role in mental health regardless of thyroid hormone levels. In other words, we should be paying attention to antibodies in addition to hormone levels.

A 2024 meta-analysis by Wang et al. examined 11 studies on this topic. Patients had normal thyroid hormone levels but high thyroid antibodies, a state known as euthyroid Hashimoto’s thyroiditis. Most patients were from Europe and China and there were over 1300 patients with depression and over 1000 patients with anxiety across all of these studies.

Those with normal thyroid hormones but elevated thyroid antibodies had 2.5 times higher odds of having an anxiety disorder. They were also more likely to experience depression symptoms based on validated questionnaires.

But why might the thyroid antibodies themselves impact mood? What could they be doing to the body? Researchers think that thyroid antibodies may negatively impact the nervous system. They may impact nerve cells or brain function—scientists aren’t completely sure yet.

It’s important to note that some studies show no link between thyroid antibodies and mental health. That being said, this assessment of multiple studies provides illuminating insight into the potential link between thyroid antibodies and mental health. In my practice, I regularly test thyroid antibodies for my patients with anxiety and depression because there are natural ways to address this issue. I wrote another article on this topic a couple years ago, before this new paper came out. You can read it HERE.

If you’re in Ontario and you need help uncovering the underlying factors impacting your mental health, book a free 15 minute phone consultation and we can chat about it.

Work With Your Period Cravings, Not Against Them

If you think you’re the only one who feels like they could eat a whole bar of chocolate or an entire pizza in one sitting before your period, you’re mistaken. Premenstrual cravings are common. Even those with a “clean” and rigid diet at other times of the month report strong, almost unstoppable cravings around their period. 

Most of the advice around premenstrual cravings feels unsympathetic: “Oh, you’re craving chocolate…try to eat less chocolate.”

If it were that easy, we wouldn't be having this conversation. Attempts to white-knucke your way through cravings often backfire. Allow me to offer a different approach. 

Honour your need for serotonin 

There are many fluctuations that happen before the period and it’s likely not just one neurotransmitter or hormone to blame for cravings. That being said, research suggests that serotonin seems to play an important role in premenstrual cravings. 

Your premenstrual cravings may be linked to a serotonin deficit or altered serotonin activity in the brain. Carbohydrates trigger serotonin production which is why so many women crave sugar, bread, potato chips and pastries before their period. This is also why medications that increases serotonin levels may help with premenstrual food cravings. 

The advice to stay away from all sugar before your period feels unrealistic in light of what is happening in your body. If you can completely switch from your candy, ice cream and chip cravings to fruits and vegetables, that’s great! For many women, that full swap feels impossible. 

Rather than trying to run away from carbs, consuming carbs strategically can help you boost serotonin, satisfy the cravings, and still nourish yourself well. Think of ways you can layer in good nutrition with the flavours and carbs you may be craving. Here’s what I mean:

• Instead of having a chocolate bar that will leave you feeling hungry again in an hour, try a different way to get your chocolate fix. Have whole grain toast with peanut butter and a chocolate spread with some flax sprinkled on top. Is it a perfectly “healthy” snack? No. But it will at least give you some fibre from healthy, whole grain carbs and protein from the peanut butter while still allowing you to have the flavour you’re craving. 

• Instead of having a big bag of chips, consider having a smaller serving of chips and some salted pistachios instead. This way you get some protein and good fats from the nuts while also having a bit of what you’re craving. 

Note: these recommendations may not be appropriate for your dietary needs, so work with a naturopathic doctor or other healthcare provider to help you come up with some individualized ideas. 

Pay attention to emotional eating at play 

If you struggle with anxiety, irritability or low mood before your period, food can act as a source of comfort. Foods that are higher in fat, sugar and salt tend to trigger greater feelings of comfort and pleasure because of the way they impact the brain. That’s why we reach for these foods when we’re experiencing premenstrual mood swings. 

When it comes to emotional eating, your food cravings are telling you that your underlying emotions need extra attention. This is why it’s so important to plan for your premenstrual phase and add uplifting and comforting activities into your schedule. Plan to go out to the movies, take a mental health day off work, go out for dinner—make the time before your period as enjoyable as possible and this may help you manage your emotions without always turning to comfort eating. You might even find that you come to enjoy your premenstrual time because of this.

Take it easy 

There’s no point in being hard on yourself about your cravings. Guilt has been shown to negatively impact our food choices because of the way it demoralizes us. Instead, focus on how you can sprinkle in good nutrients wherever you can. During this time of the month, focus more on what you add to your diet and less on what you take away. 

If you feel like your cravings are dominating your life both within and outside of your premenstrual phase, you may benefit from the 21 day Emotional Eating Journal. To learn more about it, click below. 

Worrying About Your Kids All The Time: How We Can Manage Parental Anxiety

I remember the first days and weeks with my first son so clearly. I was filled with the most raw and instinctual love I have ever known. At the same time, it was the first time ever that I was so acutely aware of my mortality and the mortality of everyone around me.

In that painful, postpartum state where I was exhausted yet buzzing with adrenaline, where everything hurt and my baby was still learning how to exist outside my body, I was struck by how fragile we all are. But like most people who make the jump to parenthood, my own fragility did not bother me so much as the fragility of my baby.

All the frightening possibilities began to spin through my mind – illnesses, accidents, me forgetting to do something that was important for his development. It didn’t matter how unlikely a problem was. Even a 0.001% chance of a serious illness was terrifying because what if that 0.001% chance came knocking on our door?

There is no simple solution to feeling anxious about the wellbeing of our children. It takes a concoction of methods to keep that deep seated fear from taking over. It takes great effort but I believe that it’s fundamental for our wellbeing and the wellbeing of our loved ones to make that effort.

Worry about our children is natural and normal. However, at some point we have to move past the terror and choose to live life well in spite of it. But how?

It Gets Better With Time

To some extent, we don’t have to do anything. Eventually the mind does adapt to the new reality of being a parent to our precious babies and we make some form of peace with the risks out there in life. I remember feeling nowhere near as terrified with my second son simply because I was a little more used to the idea of how vulnerable children are. All the big scary possibilities were still out there but I had a couple years of motherhood under my belt at that point and I came to terms with the fact that all the scary things really weren’t right around every corner.

The Body Plays A Bigger Role Than We Realize

When we feel anxious and scared we tend to think that the battle against anxiety needs to be waged exclusively in our heads. We work hard to think our way out of our fears and sometimes we forget how much our physical health impacts our mental health. If you’re not nourishing yourself well, if your muscles are stiff from lack of movement, if your PMS is going untreated, if you go to bed late – all of these physical factors warp the way you cope with stress. Tending to the body can make the difference between weathering your fears and regularly spiraling into a state of panic. 

LIVE And Think Big

Sometimes, when the mind spirals about all the things that could go wrong, it helps to plant your feet firmly onto the ground a run headlong into life. Go to zoos, museums and farm festivals. Have regular date nights with your partner and find time to go out for tea with your best friend. Get back into the hobbies you loved before parenthood – reading, crafting, baking. Immerse yourself in living to avoid dwelling on the what-ifs.

Now, when all is said and done, you eventually have to be alone with your thoughts at some point in your day. For most parents, it’s when they’re lying in bed at night that the worries about their kids begin to creep in. This is a good time to employ tools that you may have learned from your therapist or other wellness professionals about mindfulness and various relaxation techniques. Because I am spiritually inclined, I find that this is when I need to lean into my spirituality. I need to remind myself that there may be something bigger out there that’s got my back and that I can hand over control to when the weight of the worries feels too heavy.

I wish I had an easy “five step plan to kick your parental anxiety to the curb” but that’s just not reality. That being said, these little things go a long way to helping you be a less anxious and more present parent. If you’re reading this at 2 am in the midst of an anxious moment, I hope I brought you some peace and a reminder that you are very much not alone.

Speaking of little things, if you want a FREE list of foods that can support better mental health, click below to get it emailed to you.

Is Fruit Really Healthy?

Fruit continues to get a bad reputation online due to its sugar content. At least once a month somebody asks me if it’s ok to eat fruit or if it’s bad for weight management, acne, blood sugar control, etc. I love when my patients ask me this question because I get to clear up a lot of fear-mongering myths about fruit.  

For years studies have demonstrated the benefits of fruit intake in all sorts of areas of health - both mental and physical. Yes, fruit contains sugar, however it also contains many wonderful plant chemicals that benefit health. Your favourite sugary candy might have sugar, butter, flour, artificial colour, and not much else going for it. Fruit, on the other hand, has sugar, fibre, antioxidants, and anti-inflammatory chemicals. Many of these ingredients have a potent and positive impact on health. 

A large 2020 systematic review study on the association between fruit and vegetable intake and mental health showed that both fruits and vegetables benefit mood and anxiety levels. This may be especially true for berries and citrus fruit (although we still need more research before deciding if one type of fruit is better than another).

In terms of physical health, fruit has been shown to reduce the risk of cardiovascular disease, cancer, perimenopausal hot flashes, endometriosis and so much more.

Keep in mind, many studies assess fruit and vegetable intake together so it’s not clear whether you would get the same benefit if you only ate fruits alone and no vegetables. Research points to the benefits of consuming both fruits and vegetables. It certainly does not show that fruit should be removed from our diets.

If you’re concerned about the impact that fruit has on blood sugar, you can take comfort in the fact that even reliable organizations such as Diabetes Canada recommend fruit intake as part of a diabetes-friendly diet. Fruit may actually help with blood sugar control and reduce the risk of developing diabetes. Those with concerns about blood sugar control may want to emphasize lower glycemic index fruits such as apples, berries, oranges, pears and cantaloupe. Higher glycemic index fruits that can be minimized include overripe, brown bananas, watermelon and fruit in juice form. Again, this won’t be relevant for everyone - only those who are being advised to control their blood sugar.

Of course, if you notice some sort of negative response to a fruit or to fruit in general, that’s worth taking note of and mentioning to your naturopathic doctor or other healthcare provider. 

Ultimately, fruit is a healthy part of the diet for both mental health and overall health. Nowadays people are being told to eliminate so many different foods from their lives. Sometimes this advice comes from a reliable source and sometimes it doesn’t. Take comfort in knowing that, unless you’ve been clearly told by a healthcare provider to avoid it, fruit is a nutritious and valuable part of the diet for most people. 

Vitamin D and Irregular Periods

Have you ever sought help for your irregular cycle only to feel dismissed? Irregular periods don't always get the attention they deserve. Women often are told that their test results are normal or that the irregularities are caused by stress. A birth control prescription to regulate the cycle usually follows, which often feels like a band-aid solution. Although stress is one cause of irregular cycles, there are many other possible causes that are worth exploring.

When my patients tell me that their test results are normal, the first thing that I ask for is a copy of the results so I can see what was actually tested. I do this because sometimes important clues are missing from the test results - vitamin D levels being one of them. 

Vitamin D And Your Cycle 

It’s amazing to see how often vitamin D levels are not tested when a woman complains of an irregular cycle. It’s especially surprising given the growing amount of evidence that vitamin D plays a role in reproductive health. 

Low vitamin D levels have been associated with irregular cycles. There is also research that vitamin D deficiency is linked to longer gaps between periods and polycystic ovarian syndrome (PCOS). 

For the longest time, research has focused on the role that vitamin D plays in bone health but now more studies are showing us that we need vitamin D for hormone health, mental health, immune system health and more. 

How Vitamin D Helps

There are receptors for vitamin D on the ovaries and uterus. That means that these tissues are likely sensitive to vitamin D levels. According to researchers, vitamin D may promote healthy progesterone and estrogen levels by influencing the ovaries as well as hormones produced by the brain. Vitamin D may help lower insulin resistance. Regulating these various hormones helps to promote regular ovulation which is important for maintaining a regular cycle. There are likely many other ways that vitamin D influences our cycles but researchers are still trying to determine the exact mechanisms behind this. 

Signs Of Vitamin D Deficiency 

Signs and symptoms are not always a reliable way to find out if you're deficient in vitamin D because they can be so vague and easy to dismiss. Testing is the most reliable way to truly determine if you are deficient or not. Some common symptoms include:

• Fatigue

• Low mood

• Anxiety 

• Hair loss

• Muscle and bone pain

Regulating Your Period

Sometimes it takes real detective work to figure out why your periods are irregular and how to get it back on track. Vitamin D may be one piece of the puzzle but there are many more pieces to consider. If you’re ready to dig deep and figure out the root causes for your irregular periods, book a free 15 minute phone consultation to learn more about how a naturopathic doctor can help. 

What Causes Depression?

Depression does not discriminate. It can affect people who seem to have great lives while sparing others who have faced a lot of hardships. It makes you wonder what factors are at play when it comes to the cause of depression. 

This article won’t attempt to cover all possible factors that contribute to depression. Things like socioeconomic status, genetics, intergenerational trauma, political stability, access to resources, family dynamics and so much more all play a role. I’m going to dive into common contributing factors that I see in my practice with my patients.

Chronic Stress

Chronic stress changes your brain - literally. It changes the structure and health of your nerve cells and the way your brain operates. It also leads to chronic inflammation which is quite stressful to the nervous system. For this reason, chronic stress can eventually alter the brain in such a way that it leads to symptoms of depression. 

Negative Thinking Patterns

We all have moments when we see life through a grim lens. 

“I mess everything up.”

“I don’t have anything useful to offer.”

“Nobody likes me.”

“I don’t know what I’m doing with my life.”

These are negative thought patterns that pass through our minds all the time. But when your mind gets stuck on these thoughts and you can’t think past them, it can lead to depression. Over time, as your mind gets used to ruminating on these negative thoughts, you spend more and more time thinking this way and it becomes difficult to control. It becomes harder to shift to more positive thoughts. This is why telling a depressed person to “just think positive” is so unhelpful. It feels like trying to get a crease out of a piece of paper that’s been folded - negative thinking just feels baked in. This is where the help of a trained professional like a therapist becomes important.

Chronic Diseases and Blood Sugar Regulation 

Medical issues like diabetes, celiac disease, insulin resistance and severe arthritis have been associated with an increased risk of depression. This could be because it’s difficult to cope with certain chronic medical conditions. It’s also because chronic conditions can impact the nervous system and brain in a negative way. Poorly managed blood sugar in diabetics alters the nervous system and the mood. Inflammation from undiagnosed celiac disease and poorly managed arthritis impacts the brain and worsens anxiety and depression. Addressing your overall health is so important for your mental health.

Poor Gut Health

Your digestive health may have a big impact on your mental health. Irritable bowel syndrome and celiac disease, for example, have been associated with depression. Your gut bacteria might play a big role in the production of chemicals that influence your mood and emotional regulation. Whether you have IBS, ulcerative colitis, GERD or an undiagnosed gut issues, treating your gut health can improve your depression.

Inflammation

There is significant evidence that inflammation contributes to symptoms of depression. Studies have shown that people with depression have increased signs of inflammation. Lowering inflammation has also been shown to have a beneficial impact on depression symptoms. Some ways to lower inflammation include the right diet, exercise, good sleep habits, less exposure to environmental toxins, and using natural remedies strategically.

Diet and Nutritional Deficiencies

Diets that are not nutrient-rich and that are high in processed foods, sugar and less healthy fats have been associated with an increased risk of depression. Whole-foods diets that are high in fruits, vegetables, fibre, healthy carbohydrates, lean proteins and healthy fats improve depression symptoms. Alcohol can temporarily relieve symptoms of depression but it also may increase the risk of depression. Certain nutritional deficiencies like being low in iron, B12 or vitamin d are also really important to consider. If you have depression, you need to talk to your naturopathic doctor about your nutritional status and diet.

Hormones

Hormones play a big role in your mood. Hormonal fluctuations contribute to premenstrual symptoms of depression. Low thyroid hormones are known to cause feelings of depression. Other hormones such as testosterone can cause depression in men if levels are low. The hormonal shifts that happen around menopause can cause feelings of depression as well. There are so many complex ways that hormones influence your nervous system and your mood. Balancing hormones and helping your nervous system stay calm amidst hormonal fluctuations can go a long way in improving depression.

Lifestyle

There are a host of lifestyle choices that influence your mood such as the amount of time you spend on social media, the amount of authentic social connections you have in your life, your exposure to sunlight and nature, your sleep habits, your exercise routine etc. In my practice, I don’t only talk about diet and supplements. I also spend a lot of time talking about these types of lifestyle changes that impact mood.

It might feel overwhelming to think of all the factors that contribute to depression. The good news is that we can work on many of these factors to achieve a meaningful difference in your mood. It’s possible to find a way out of depression and it doesn’t have to require an overwhelming plan. Step by step, you can feel better. 

If you are experiencing a mental health crisis please call or text 9-8-8 if you’re in Canada or 9-1-1 to access emergency medical care.

How To Stop Emotional Eating

Eating to soothe our feelings is natural and normal. 

Human beings have been doing this forever. Food is more than fuel. It’s a source of joy, social connection, and comfort. If we eat a bag of chips after a stressful day from time to time, it’s not the end of the world. 

If it becomes a regular habit to numb out negative feelings with food and it begins to impact your health, it’s time to do something about your emotional eating. 

Constant emotional eating is not a sign that you’re weak. It’s a sign that your anxiety, sadness, boredom or burnout has become so painful for you that you’re desperate for relief. Food is a quick way to get a rush of feel-good chemicals in your brain so it becomes your go-to source of relief. 

So much advice around emotional eating focuses on distraction. Go for a walk! Drink some water! Eat a healthier alternative! But none of these strategies address the root cause of your emotional eating - your emotions. 

So how do you stop emotionally eating? Get support for your mental health. Learn how to feed yourself with foods that lower anxiety and regulate the mood. Get tested for nutritional deficiencies and hormonal imbalances that can impact mental health. Get help coming up with a list of supplements and natural remedies that can address your anxiety, stress or sadness. Try acupuncture that focuses on calming down your nervous system. Get help figuring out how to cope with stressors in your life.  

These are some of the ways that I help my patients every day with their emotional eating as a naturopathic doctor. 

Do you have questions about emotional eating? Click the button below to contact me. 

How To Stay Motivated

There are layers to health.

On the more superficial level, health involves eating well, having healthy habits, taking natural remedies, supplements and medications, exercising and so on. This stuff is vitally important to keeping us functioning well in our day to day lives.

But health runs deeper than this. And sometimes, if we ignore these deeper issues we get stuck and have a hard time doing the things mentioned above.

It’s hard to keep up with healthy diets and habits when we feel unfulfilled in our lives. We need to feel fully engaged and alive in our lives in order to have the inspiration to take care of ourselves. And the more we take care of ourselves, the more alive we feel in life. It’s an upward spiral.

Healing and getting healthy should not feel like a boring checklist of things to do.

This is why, once I get to know my patients, I start talking to them about more than just eating well and taking natural remedies. I love talking to my patients about ways to bring inspiration, depth and fulfilment back into their lives.

Sometimes this involves seeking out deeper social connections that allow them to be fully themselves and share their passions.

Sometimes, this involves figuring out how to feel like they’re making a difference in the world and lives of others.

Sometimes, they just need to surround themselves with more inspiring things. Whether that’s through travel (near or far) or picking up new hobbies or connecting with spirituality or even just reading a profound book.

If you’re feeling unenthusiastic about taking care of your health, maybe it’s time to stop thinking about getting healthy as just eating a bunch of healthy foods or taking a bunch of supplements. Maybe you need a perspective shift where you start thinking about getting healthy as a journey to a life with more depth, fulfillment and inspiration. Work on getting the superficial and deep layers of your health to a better place simultaneously.

Trust me, it will make the journey to getting healthy much more fun and more likely to be a success. If you want help on your health journey, get in touch.