Magnesium is the 4th most abundant mineral in the human body. It is found in every cell in the body and is an essential component in regulating over 600 different biochemical reactions and bodily functions. It helps convert food into energy, to build new proteins, to repair DNA/RNA, regulate muscle relaxation, and balance neurotransmitters in the brain, nervous system, and gut. It has direct impacts on heart health, blood pressure, immune response, metabolic rates, and more.
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  Unfortunately, magnesium deficiency is on the rise, with an estimated 50% of the population in the US and Europe getting less than their daily requirement of magnesium (1). Historically, magnesium was abundant in the foods we ate and the water we drank. However, today, most soil grown produce has been shown to be more magnesium depleted than ever, and even the grass and grains livestock eats lacks magnesium content. For those of us that live in the city, our water is treated with chlorine and fluoride to remove bacteria and minerals, like magnesium. Furthermore, consumption of caffeine, sugar, alcohol, and medications like birth control pills, antihypertensives, insulin, and certain antibiotics all deplete magnesium further.

    One particularly important mechanism magnesium regulates is our balance and utilization of calcium. Every cell has a regulatory switch that controls the balance between calcium and magnesium, and when there is a deficiency in magnesium, the switch will allow excess calcium into the cells. This can ultimately lead to cellular calcification, amongst a number of other concerns, including:

1. Muscle Cramps and Spasms – Calcium is essential for muscle contraction, whereas magnesium allows muscular fibres to unbind, and ultimately relax. As a result, low levels of magnesium may lead muscle stiffness, cramping, and spasms.
2. Calcification of the Arteries – Magnesium deficiencies increase risks of calcification in the arteries as a result of unopposed calcium in the bloodstream. Atherosclerosis and arteriosclerosis are primary warning signs.
3. Hypertension (High Blood Pressure) – Calcification can cause blood pressure rates to become higher. A Harvard study showed that those with the highest magnesium intake had the healthiest blood pressure levels.
4. Fatigue/Lack of Energy – All of our cells contain adenosine triphosphate (ATP), a chemical that must bind with magnesium in order to convert itself into energy. With low magnesium levels, our energy molecules remain unusable, and as a result, energy level often declines.
5. Problems Sleeping – Magnesium promotes active muscle relaxation, and is essential for the proper function of our GABA receptors. When activated, GABA promotes restful relaxation, improving not only our ability to fall asleep, but maintain sleep. Furthermore,
6. Hormone Imbalances – There is a direct correlation between estrogen/progesterone and magnesium levels in women. The higher the hormones – the lower the magnesium. Additionally, increased hormone levels during pregnancy can quickly deplete magnesium levels. Low magnesium levels can make menstrual cycle cramping more severe.
7. Pregnancy Health Complaints – Pregnant women tend to have more cramping, pregnancy-related high blood pressure, and other such problems, all signs of low magnesium levels.
8. Depression and Anxiety – Chemical imbalances in the brain brought on by stress and anxiety could be contributed to magnesium deficiency, as well as certain types of depression. Furthermore, as mentioned above, magnesium’s relationship to GABA receptors mean that lower levels result is a less relaxed state of mind.
9. Deficiencies in Other Minerals – Without the right level of magnesium in the cells, other minerals, such as calcium, potassium, vitamin K and vitamin D, are not utilized correctly.
10. Bone Density Concerns – In order for Vitamin D to be able to help absorb calcium into the bones, where it belongs, it needs the right amount of magnesium. Magnesium also works with a hormone called calcitonin that draws calcium out of the muscles, circulatory system, and soft tissues so it can be absorbed by the bones.

     With the proper magnesium levels in the body, risks for heart disease, heart attack, kidney stones, calcification in the arteries, and osteoporosis are reduced. To ensure proper magnesium levels, expose yourself to these magnesium-rich foods:

• Spinach and Chard: ~ 157 mg/cup
• Pumpkin Seeds: ~ 92 mg/1/8 cup
• Almonds: ~ 80 mg/1 cup
• Black Beans: ~ 60 mg/ ½ cup
• Avocado: ~ 60 mg/1 medium
• Dark Chocolate: ~ 95 mg/1 square (did you know specific chocolate cravings are suspected to be a sign of a Mg deficiency!)
• Bananas: ~ 30 mg/1 medium

     If you have experienced any of the signs discussed, and want to find out more about the benefits of magnesium, please feel free to contact Toronto Naturopathic Doctor, Dr. Courtney Holmberg at 647-351-7282 to schedule a consultation today!

1. Rosanoff A1, Weaver CM, Rude RK. Nutr Rev. Suboptimal magnesium status in the United States: are the health consequences underestimated? 2012 Mar; 70(3):153-64. 
2. Elin RJ, Rude RK. Oral magnesium and wellness. The Magnesium Report: Clinical, Research and Laboratory News for Cardiologists. 2000.
3. Fox C, Ramsoomair D, Carter C. Magnesium: its proven and potential clinical significance. Southern Medical Journal. 2003;94(12):1195-201. 
4. Kimura M. Overview of Magnesium Nutrition. In: International Magnesium Symposium. New Perspectives in Magnesium Research. London: Springer-Verlag; 2007:239-260.
5. Pumpkin Seed Nutritional Profile: superfoodprofiles.com/raw-pumpkin-seeds-nutrition
   

​If you’ve ever taken birth control pills and discontinued, you may have experiencedsomething known as post-birth control syndrome. It generally arises within the first 6 months of discontinuing, affects women of all ages, and has a wide array of symptoms. The severity is based on several factors, including how long you took the pill, the type of pill (dosage and hormone combination), your age, liver health, bowel regularity, and overall wellbeing.

Some of the more common symptoms one might experience after stopping the pill include acne and losing hair, and for some women it results in an absence of menses returning, known as amenorrhea. Other less common symptoms women may experience include:

​We have all been there, had a nervous sensation before speaking in front of a large group of people, or a “pit” in the bottom of our stomachs as we started a new job with a new employer. These “gut feelings” actually have a connection to our brains. It is believed there is a second brain within the gut to handle digestion and other functions. Scientists are continuing to discover how this “second brain” and the microbiome affects our emotions, state of mind, and relation to a variety of illnesses, diseases, and conditions.

​Our Feelings and Our Gut
Have you ever felt so stressed out you sought comfort in a pint of ice cream or some other sugary, salty, or deep fried food or snack? If so, this is just one aspect of our guts and brains talking to each other. When we become overly stressed, it leads to anxiety. This triggers the body’s natural “flight or fight” response and releases adrenaline into our systems. Along with the adrenaline, another hormone, called cortisol is released.

Cortisol tricks the gut into thinking it is hungry, even though you are not. Until the stress is reduced and brought back down to more manageable levels, the body continues to release cortisol. For someone, who is highly stressed, this can result in overeating, or what many of us refer to as “stress eating,” as a means to address the stress.

Our Mood and Our Gut
Besides stress, other emotions and moods we experience have a direct link to our guts. For instance, if we are overly excited, we are full of energy as the gut works to release energy and burn calories. On the other hand, if we are feeling sad or depressed, our gut functions can slow down or could cause the gut to become upset where we have a “sour” or “burning” feeling in our gut, or experience nausea.
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Conditions of the Gut
Many types of gastrointestinal medical conditions, like GERD (gastroesophageal reflux disease), IBS (irritable bowel syndrome), gluten intolerance, dairy intolerance, and food sensitivitiesare believed to directly related to various types of disorders some people suffer from including anxiety, autism, depression, and ADHD (attention deficit/hyperactivity disorder).

In people suffering from these conditions, the make-up of their gut’s microbiome is different, compared to people without these disorders. Fortunately, there are natural remedies available to help change how the microbiome functions and restore order to the gut and improve its connection with your brain.

To start, you also want to aim to incorporate these three power foods to rebalance gut function and microbiome.

Probiotics:

• Kimchi
• Kombocha
• Sauerkraut
• Fermented foods
• Dandelion Greens

These foods contain pre & probiotics to promote a health gut flora and prevent overgrowth of harmful or unwanted organisms. They also assess in proper digestion and bowel formation.

Bitters:

• Kale
• Bitter melon
• Arugula & dandelion
• Turmeric
• Cumin

These foods, because of their bitter properties, promote natural gentle cleansing of the body via liver stimulation, and stimulate your rest and digest nervous system for proper digestive function

Cleansing:

• Processed meats, prepared foods, sauces, etc
• Gluten
• Dairy
• Refined sugar

Avoiding processed foods and following a healthy, non-processed diet will change the functioning of the microbiome and gut. As an added bonus, you reduce your risks for diabetes, obesity, and other conditions.

Of course, the best place to learn how to address concerns over your own brain-gut connection, is to schedule a visit with a qualified health professional.
Schedule a consult with Dr. Courtney Holmberg, ND to learn how naturopathic medicine can rebalance your gut for good. Book online or call 647-351-7282 today!

Polycystic Ovarian Syndrome (PCOS) is a condition that causes significant imbalances to the hormonal system in many women today. One of the biggest concerns with PCOS is that it is widely under-diagnosed. Just in the United States alone, there are approximately 7 million women experiencing symptoms of this condition, yet around half of these women have no idea they have PCOS!

For a long time, the root cause to PCOS was believed to be a result of an overproduction of male hormones, called androgens. In more recent years, research has confirmed PCOS is in fact a condition resulting from desensitization to insulin production within the body, which in turn leads to increased production of these androgenic hormones.

In addition, studies on PCOS have revealed those with the condition are at a greater risk for heart disease and diabetes (type 2). Heart disease is the leading killer in women. Even in cases where women were young and fit, yet had PCOS, it was five times more likely they would still develop these risks if they did not seek treatment for their conditions.

There have been several studies and research conducted over the years on the topic of whether depression and taking a birth control pill is related. A very recent study was published this year on the topic, and is making headlines, as some of you may already know. But before discussing some of its findings, it is important to first understand how the pill works, and discuss its efficacy, side effects, and potential risks on your mental and physical wellbeing.

Birth control pills are the most commonly prescribed form of contraception to young females in North America. They contain a variety of different active and inactive ingredients. Among the more common ones are progestin, synthetic progesterone, and estrogen. The pills can contain a combination of these hormones in various dosages, or just consist of a single hormone. Ingesting synthetic hormones alters your body’s natural hormonal balance, levels, and production, ultimately preventing ovulation and subsequent ability to conceive.

The estimated probability of pregnancy during the first year of perfect use of the pill is 0.3% if taken at the exact same time every day, and a dose is never missed. However, actual rates of pregnancy with oral contraceptive are more like 9-11% in their first year of use [1]. Furthermore, an estimate 51% of unintended pregnancies happen while using a birth control pill [3], suggesting failure rate is high.
Furthermore, as a result of this natural hormone imbalance, it also affects responses within the brain, which causes altered psychological and physical responses. For instance, some of the more common side effects that have been reported from women taking oral contraceptives include:

• Water Retention
• Weight Gain
• Yeast Infections
• Overeating
• Weight Loss
• No Appetite
• Erratic Changes in Emotions
• Sense of Helplessness/Sadness
• Reduced Sex Drive
• Lack of Energy
• Problems Concentrating
• Increased Risks for Cervical and Breast Cancers

The University of Copenhagen Study on Depression and Birth Control

This recent study contained a large sample population, consisting of 1,061,997 female subjects, who were aged 15 to 34. In addition, none of these women had experienced any form of depression or other psychiatric/psychological problems prior to starting birth control. To help determine the effects of taking oral contraceptives, the researchers monitored whether subjects were diagnoses with depression or started a new antidepressant prescription throughout the study.

The study sample was also divided into two groups, where one set of women would take some form of birth control including:

• Transdermal Patches
• Progestin-Only Pills
• Vaginal Rings
• Combination Pills
• Levonorgestrel IUD

The other group of women would not use female birth control during the study. At the conclusion of the study, researchers compared the number of women who developed depression during the study period in both groups. The findings were as follows [3]:

• 131,178 women had obtained a prescription for antidepressant medications at some point during the study period.
• 23,077 women were newly diagnosed with depression.
• Subjects, aged 15 – 19 had the highest ratio of antidepressant medications and depression diagnoses.

Relative risks for first time use of antidepressants were as follows:

• Combined oral contraceptives: 23% increased risk
• Progesterone-only pill: 35% increased risk
• Contraceptive Patch: 100% increased risk
• Vaginal Ring: 60% increased risk
• Progesterone IUD: 40% increased risk

Based upon these findings, the study concluded there was evidence that birth control use and depression were related. However, future studies conducted at other research facilities have resulted varying findings. For instance, a 2007 study also found an increase in depression from subjects taking birth control, while another one in 2012 did not find a correlation between the two.

Natural Alternatives for Birth Control

If you are worried about potential risks and side effects of oral contraceptives, there are several natural alternatives available. Forms of hormone free birth control method include:

• Male Condoms
• Female Condoms
• Diaphragms
• Cervical Caps

A conversation I often have with my patients is the use of a hormone free intrauterine device made from copper. While the study did not assess the use of a hormone free intrauterine device, if you have a history of depression, or have previously experienced low moods on a birth control pill, this may be an effective alternative for you. Of course, it comes with its own risks and side effects, so always have a full discussion with your Medical Doctor or Naturopath to find an option that is right for you.
For more information about these and other natural alternatives, please feel free to contact Dr. Courtney Holmberg ND at 647.351.7282 or access the online schedule HERE today to arrange a consultation appointment at her naturopathic clinic in Toronto.
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References:

1. Trussell, James (2011). "Contraceptive efficacy". In Hatcher, Robert A.; Trussell, James; Nelson, Anita L.; Cates, Willard Jr.; Kowal, Deborah; Policar, Michael S. (eds.). Contraceptive technology (20th revised ed.). New York: Ardent Media. pp. 779–863
2. Unintended pregnancy in the United States. Sept 2016. https://www.guttmacher.org/fact-sheet/unintended-pregnancy-united-states
3. Charlotte Wessel Skovlund, MSc; Lina Steinrud Mørch, PhD; Lars Vedel Kessing, MD, DMSc, Øjvind Lidegaard, MD, DMSc, et al. Association of Hormonal Contraception With Depression. JAMA Psychiatry. 2016;73(11):1154-1162.

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      Our skin provides us with a wonderful reflection of what’s occurring below its surface. Contrary to popular belief, acne is not a result of improper facial hygiene. It typically presents itself as the unfortunate indicator that there's an internal problem. And while most reach for the latest and greatest topical products that promise results, many forget to ask the important question of "why is this happening in the first place?"

The root to acne formation is centered on the oil gland, known as the sebaceous gland. Hormonal changes, inflammatory foods, disrupted skin pH, etc. can lead to changes in the quality and amount of sebum produced, creating low level inflammation. This inflammation can plug the follicle, creating little papule-like lesions called closed comedones. Bacteria see these comedones as honeymoon destinations, and the more overgrown with bacteria these blocked follicles become, the larger and more cystic the resulting "pimple". If the cyst ruptures below the dermis, the lesions last a lot longer and are more likely to trigger scarring.

So how do we manage it? Since lesions are most commonly the result of oxidative damage and hormonal imbalances, the trick is to work from the inside out.