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      • Gas & Bloating
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      • Irritable Bowel Syndrome
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    • Hormonal Health >
      • Acne
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Publications On Natural Health

11/5/2017

Could this Gene Defect be Affecting my Mental Health?

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​Medical science misguidedly suggests that we are victims of our genetics, but this statement is not entirely true. While our genes help determine how certain disease onset and develop over time, our lifestyle choices can actually manipulate how, or even if, these genes are expressed. Take celiac disease, for example. The National Institute of Health determined that roughly 30-40% of the population in the US have one or both genetic markers for celiac disease, but only about 3% of that population actually actives them, developing celiac disease.

What is MTHFR, and Why is it Important?
Properly referred to as Methylenetetrahydrofolate Reductase, the MTHFR gene codes for a rate limiting enzyme used in the methylation process of our body’s elimination of waste, toxins, heavy metals, and more. There are two main mutations, referred to as polymorphisms, which researchers focus primarily on. Both of these mutations can be inherited and occur on different locations of the MTHFR genes.

​MTHFR is responsible for the conversion of homocysteine into methionine, which supports the body’s natural antioxidant pathways, as well as the activation of folic acid into folate (required for cellular development, pregnancy, and so on). Methionine gets converted into SAMe, a chemical that metabolizes dopamine, serotonin, and melatonin, and therefore deficiencies are correlated to impaired cognition and mood disorders. Research shows that MTHFR gene mutations have been linked to mental disorders like bipolar, schizophrenia, and depression, as well as migraine headaches [1][2]. Furthermore, high levels of homocysteine in the bloodstream have been correlated to high blood pressure, ischemic heart disease, and cardiovascular disease like atherosclerosis [3].

Effects on the Body
As a result, MTHFR mutations can affect the way in which our bodies metabolize various nutrients from foods, beverages, vitamins, and supplements we consume and how they are converted into active minerals, proteins, and vitamins our bodies use to give us energy, fight off infections, and so on.

These mutations further affect how hormone levels and neurotransmitters function within the body, as well as, in certain cases, affect the function of enzymes that influence brain function, cholesterol levels, endocrine functions, digestion, and may even contribute to the development of certain cancers [4].

To determine whether you could have a MTHFR mutation, the first thing you should do is get a detailed examination conducted by a naturopathic doctor. One tell-tale sign of this mutation is severe nausea that onsets after taking vitamins, particularly B-vitamins.
There are several underlying symptoms and medical conditions which could contribute to MTHFR mutations, including:
  • Migraine Headaches
  • Diabetes
  • Fibromyalgia
  • Bipolar Disorder
  • IBS (Irritable Bowel Syndrome)
  • Digestive Issues
  • Drug and Alcohol Addictions
  • High Cholesterol
  • High Blood Pressure
  • Heart Disease
  • Anxiety
  • Depression
Keep in mind this is just a sampling of potentially related health problems and conditions and there are others that could be related to MTHFR mutations.

Treating MTHFR Mutations Naturally
There are several natural treatments available to address MTHFR mutations. Your naturopath will work with you to determine which ones would be of the most benefit for your health and well-being. Possible treatment options may include:
  • Addressing Digestive Problems and IBS – This requires adjusting your diet to reduce foods that cause stomach and IBS symptoms and increase the intake of foods that are considered “gut-friendly.”
  • Increasing Consumption of Foods High in B6, B12, and Folate – Those that suffer from MTHFR mutations often have lower levels of B6, B12, and folate, all of which are important to maintain proper health.Consume a diet with folate-rich foods such as spinach, asparagus, chickpeas, beans, and broccoli. Avoid folic acid in supplements, which will further burden the methylation pathways.
  • Making Hearth Healthy Choices – Improving heart health, like quitting smoking, exercising, and consuming more natural and organic foods helps reduce “bad” cholesterol levels, strengthens the heart muscle, and reduces the overall effects from MTHFR mutations.
  • Detoxing the Body – Supporting oxidation pathways, overseen by your naturopath, helps flush out chemicals and waste from your body and can help.
  • Reducing Anxiety and Stress – Discover stress relievers, like essential oils and massage, and increase the amount of omega-3 and use other soothing exercises to reduce stress and anxiety.
  • Getting Sufficient Rest – Most health conditions, including MTHFR mutations are often linked to people experiencing problems sleeping or not getting sufficient rest.
  • Reviewing Medications You Take – Certain medications can interfere with the way the body converts and metabolizes vitamins, proteins, and minerals, which could further contribute to issues related to MTHFR mutations.

​Most people have no idea they have a MTHFR mutation that could be contributing to other health-related issues.
For testing and diagnosis, or for further information about MTHFR, please feel free to schedule an initial consultation appointment with Dr. Courtney Holmberg, ND by booking online or calling 647-351-7282 today!

  1. Gilbody S1, Lewis S, Lightfoot T. Methylenetetrahydrofolate reductase (MTHFR) genetic polymorphisms and psychiatric disorders: a HuGE review. Am J Epidemiol. 2007 Jan 1;165(1):1-13.
  2. Prasad VV1, Wilkhoo H. Association of the functional polymorphism C677T in the methylenetetrahydrofolate reductase gene with colorectal, thyroid, breast, ovarian, and cervical cancers. Onkologie. 2011;34(8-9):422-6.
  3. Li P1, Qin C2. Methylenetetrahydrofolate reductase (MTHFR) gene polymorphisms and susceptibility to ischemic stroke: a meta-analysis. Gene. 2014 Feb 10;535(2):359-64. doi: 10.1016/j.gene.2013.09.066. Epub 2013 Oct 16.
  4. Prasad VV1, Wilkhoo H. Association of the functional polymorphism C677T in the methylenetetrahydrofolate reductase gene with colorectal, thyroid, breast, ovarian, and cervical cancers. Onkologie. 2011;34(8-9):422-6


15/8/2016

Weekly Challenge: Balanced Breakfast

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Join us for the next 6 weeks as we challenge each other to incorporate healthy habits into our lifestyles. Share with a friend to challenge them with you!
 
Health Habits Challenge: Eat a BALANCED breakfast!
Thats right, its week 4 of the #healthyhabits challenge!
The goal this week is to start your day off right with a breakfast balanced with proteins and healthy fats.
The word breakfast literally means "to break the fast", and you want to do so by intaking nutrients the body has used up all night long. That primary macronutrient is protein. 
By reaching for something quick and easy on your way out the door, like coffee + a banana or bagel, you're essentially fueling your fasted body with a handful of sugar, and not much else. 
A simple, quick burning carbohydrate meal like the examples mentioned above leads to insulin spiking, cortisol release, and ultimately an energy crash a few hours later. 
Instead, consider proteins and fats such as like eggs, nut butters, overnight oats, or chia pudding.
Fruit can be a great, light option as well, but don't let it be your only breakfast item. Adding a fibre sources + some cinnamon offsets the blood sugar spiking effects of fruits, and breaks them down slower.
Most importantly, don't skip it. The food you intake in the morning stimulates metabolism, and fuels the rest of your day!

3/8/2016

Weekly Challenge: Lemon water

Lemon Water
​Join us for the next 6 weeks as we challenge each other to incorporate healthy habits into our lifestyles. Share with a friend to challenge them with you!
 
Health Habits Challenge: Lemon Water in the Morning 
For the next 7 days, wake with a glass of fresh lemon water on an empty stomach. Not only is it citrusy and delicious, it's packed with health benefits you might not have known.
​ 
#1 It aid digestion - lemon water stimulates gastric juice production, strengthening the effects of your stomach acid and building digestive enzymes. This makes it a great solution for constipation, bloating, gas, and heartburn.
 
#2 It's rich in potassium - you can skip the starchy banana, because lemon water is a great source of potassium, making it great for heart health, brain function, and the nervous system. 
 
#3 It promotes liver cleansing - waking every morning with a glass of this stuff slowly and naturally supports the body's natural ability to detoxify, since lemon water stimulates the liver and encourages enzyme production.
 
#4 It reduced inflammation - while we think of lemon as an acidic fruit, it actually creates a very alkaline state in the body. A more alkaline environment has been correlated to lower incidences of chronic disease and cancer.
 
#5 It stimulates your immune system - the acetic acid wakes up your mucous membranes, and the dosage of vitamin C helps support immune system function, especially during times of added stress. 
 
Always make sure the lemon is fresh (no concentrate), and be sure to leave some time between your glass of lemon water and brushing your teeth, to save the health of your enamel. 

23/9/2015

Wellness Wednesdays

Toronto Naturopathic Doctor
Wellness Wednesdays: TIP OF THE DAY! 

To honor the first day of my favourite season, FALL‬, let's talk about the awesome benefits of pumpkin seeds!
Rich in ‪#‎zinc‬, ‪#‎tryptophan‬ and 
‪#‎omega3s‬, these raw seeds make a great natural‬ food additive to help manage acne, insomnia‬, and the most well researched - ‪prostate health.
They also help boost your immune‬ system during cold and flu season, which is just around the corner!
Eat a raw handful, or toss over your salad or quinoa. 
To enjoy the health benefits, make sure to eat the raw seeds, not the roasted shells!


Happy Fall Everyone!

19/8/2015

Wellness Wednesdays

[‪#‎WellnessWednesdays‬]: TIP OF THE DAY: 
‪Magnesium!
I've got a romance going with this mineral, as it's useful for so many things. 
It helps ease the body into a restful state for sleep, making it great for insomnia. It's also required to deactivate muscle contraction, making it effective for musclepain and tension, or as support post exercise to prevent soreness. 
Its also shown to be effective for managing headaches, menstrual cramps, and encouraging regular bowel movements. 
While there are some foods that tend to be rich in magnesium, supplementation is often needed for therapeutic benefit. 
Ask your Naturopath about a dose thats right for you. 
Benefits on Magnesium, Natural Medicine

20/7/2015

BANISH BLOATING | a how to guide

Resolve Bloating Naturopath
Bloating. 

     It's a concern patients report almost daily in clinical practice, and a symptom we're all familiar with. Whether it shows up after an overindulgent meal, with our monthly menstrual cycles, or has become a daily struggle, the discomfort is real and the cause difficult to pinpoint.
     Most of us can relate to the symptom, but it's important to recognize that bloating is just that... a symptom. And while I'll give you some great tips to manage the bloating, the trick to banish it for good is to determine where it's really coming from. 

Read More

26/2/2015

Mood | its more than just a feeling 

Depression
     "I've been feeling down lately", reports patient X. "Its becoming harder to get out bed, I'm irritated by everyone around me, and I can't get a grasp on these negative thoughts. I know its all in my head, but...".
     
     More often than not, the way we feel easily becomes isolated to a psychological state. Depressed or anxious feelings = a mental condition, even though the symptoms can often be very physical. But what if I were to tell you that thats not the whole story, and that evidence suggests otherwise? 

     We know that our hormones (and feelings, for that matter) are continuously creating a series of beautifully coordinated chemical reactions with the intent of communication within the body. And while these chemical reactions may produce very metaphysical feelings, I assure you, the process is very physical.  Therefore, the way you feel isn't just all in your head, and believe it or not, theres a lot you can physically do to change it.


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27/1/2015 0 Comments

Seared Scallops over Spaghetti Squash

I thoroughly enjoyed this recipe tonight. Spaghetti squash is a great alternative to pasta, and when cooked right, you almost wouldn't know the difference. The best part is, its gluten free and doesn't spike your insulin the way usual pasta does. 
Plus, the scallops are high in protein, selenium, phosphorous, vit B12, zinc, choline, iron, omega-3 fats, copper, magnesium, potassium and calcium! Not to mention, delicious.

So without further ado, heres what you do...
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Heres what you need:
  • 6 large scallops (per plate)
  • 5 slices of bacon
  • 1/2 a spaghetti squash (Either roast in oven at 400F for 45 mins or microwave like this)
  • 3-4 scallions/green onions
  • 2 cloves of garlic - crushed
  • Bunch of asparagus spears (enough for 2 people)
  • Garlic Powder
  • Salt & Pepper 
Heres what to do:
  1. Cook spaghetti squash (either roast in oven at 400F for 45 mins, or microwave like this.)
  2. Dry Scallops with a paper towel and sprinkle with garlic powder. Set aside.
  3. Chop up bacon into 1/2 inch pieces and add to a skillet on medium heat. Allow to cook until crisp and then remove onto a paper towel. Drain excess bacon grease, leaving about 2 Tbsp in the skillet
  4. Chop up asparagus and scallions and sauté in the pan in the remainder of the bacon fat. Add garlic and salt and pepper to taste.
  5. Add stringed spaghetti squash to the veggies, add the bacon and toss together. Keep on low heat while you cook the scallops.
  6. In a clean skillet, add butter and turn to medium/high heat. Once it hisses when you throw a drop of water in, place all the scallops in the pan. Sear for 3-4 minutes (do not move or disturb them during this time). Once seared, carefully flip over and sear the other side for about a minute. Remove from the skillet carefully
  7. Plate the scallops over the squash mixture and enjoy!


This recipe is dairy free, gluten free, & paleo friendly!
0 Comments

19/11/2014 1 Comment

Yummy Green Goodness

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Although the weathers getting a little cool for smoothies, its still my go-to quick and easy breakfast. I'm constantly asked whats in the bright green smoothie I lug around with me everywhere, and how I keep it so green. So I thought I'd share....

Ingredients:
- 1 cup mangos - frozen 
- 2 cups of kale - absolutely fresh
- 1 whole apple 
- 1 banana
- 2 tsp ground flax seed
- 1 cup unsweetened plain almond milk
- a splash of water
- 1 scoop of the protein powder of your choice (plain or vanilla taste the best for this recipe)

Side Note: to keep it green, avoid adding coloured berries like blackberries/blueberries/strawberries. Stick with peaches, pineapple, and mangos as your fruit. 

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25/10/2014 3 Comments

Butternut Squash & Roasted Red Pepper Soup

    Tis the season for soups and warming foods! A fall favourite in my household, this soup is packed with nutrition; from b-vitamins to fibre to immune stimulants (perfect to ward off cold and flu season). 
     But the best part ... its clean, free of preservatives, and easy to make
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Homemade Butternut Squash and Roasted Red Pepper Soup

Heres what you need:
- 3 roasted red peppers (I make them myself - cut and core the pepper, broil on a baking sheet for 10 mins, place in a brown paper bag for 5 min and then peel away the skins - voila!)
- ½ a butternut squash, skinned and diced into 1 inch cubes
- small white onion
- 2-3 large cloves of garlic
- organic or MSG-free chicken or vegetable stock 
- ¼ tsp cumin
- ¼ tsp cinnamon
- 1 tsp (5 ml) olive oil
- salt and pepper to taste
- unsweetened plain coconut milk

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DR. COURTNEY HOLMBERG, ND

Platinum Health and Wellness
​​955 Queen St W, Unit 111
Toronto, ON
M6J 3X5

​647-351-7282
​​

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​© 2018 Courtney Holmberg ND. All rights reserved. Dr. Courtney Holmberg, ND does not endorse or have professional affiliation with any discussed supplement or lab companies. All material provided is for general education and may not be construed as medical advice. The information is not intended to assist in diagnosing to treating a medical condition. Legal & Medical Disclaimer, sitemap

Photo used under Creative Commons from ViaggioRoutard