Cortisol - aka the stress hormone - plays a significant role in weight gain by impacting metabolism, increasing appetite, and promoting fat storage, especially in the abdominal area. Discover the connection between chronic stress and weight gain, and explore effective ways to manage cortisol for better health. Testing for high cortisol levels can provide valuable insight into how your body handles stress. There are several methods to assess cortisol levels, each with unique advantages. Here's a breakdown of the best ways to test for high cortisol and what each test entails: Saliva Test (Salivary Cortisol Test) Overview : Saliva testing is one of the most common methods for assessing cortisol levels. It's often used to measure cortisol at different times of the day (morning, noon, afternoon, and evening) to observe the natural diurnal (daily) pattern of cortisol production. Pros : Non-invasive and easy to perform at home. Allows for multiple samples in one day, providing a better view of cortisol patterns. Cons : May not be as effective for detecting very low cortisol levels. Best For : People interested in understanding daily fluctuations in cortisol, which can be helpful for identifying patterns associated with stress or adrenal fatigue. Blood Test (Serum Cortisol Test) Overview : Blood tests measure cortisol levels at a specific point in time. Cortisol naturally peaks in the early morning and is lowest at night, so blood samples are typically taken in the morning. Pros : Reliable for measuring cortisol at a single point. Provides a quick assessment. Cons : Invasive (requires a blood draw). Only measures cortisol at one time, missing the full daily pattern. Best For : A quick check for cortisol levels, especially useful for evaluating conditions like Cushing’s syndrome or Addison’s disease (extremely high or low cortisol). Urine Test (24-Hour Urinary Free Cortisol Test) Overview : A 24-hour urine test measures the amount of cortisol excreted in urine over a full day. This provides a cumulative picture of cortisol production. Pros : Gives an overall measure of daily cortisol production. Useful for diagnosing conditions with consistently elevated cortisol, like Cushing’s syndrome. Cons : Requires collection of all urine over a 24-hour period, which can be inconvenient. May not detect fluctuating patterns of cortisol throughout the day. Best For : Individuals who may have chronically high cortisol levels over a 24-hour period. Dried Urine Test (DUTCH Test) Overview : The Dried Urine Test for Comprehensive Hormones (DUTCH) is a test that measures cortisol as well as its metabolites. It provides insight into not only the amount of cortisol but also how it’s being processed and broken down in the body. Pros : Offers a comprehensive view of both free cortisol and its metabolites. Provides insights into daily cortisol patterns. Cons : Typically more expensive. Not as widely available as other tests. Best For : People seeking detailed information on cortisol metabolism and a full picture of adrenal function. Hair Cortisol Test Overview : A hair cortisol test measures cortisol levels in a small sample of hair, which can reflect average cortisol production over several months. Each centimeter of hair represents about one month of cortisol production. Pros : Non-invasive and requires only a small hair sample. Provides a long-term view of cortisol levels over weeks or months. Cons : Not useful for assessing daily fluctuations. May be impacted by factors like hair color, dyeing, and washing frequency. Best For : Individuals interested in long-term cortisol patterns, such as understanding chronic stress over several months. Which Cortisol Test is Right for You? Short-term or daily pattern of cortisol : Saliva test or DUTCH test is ideal. Single-point cortisol level (e.g., diagnosing severe conditions) : Blood test may be sufficient. Chronic or cumulative cortisol production : 24-hour urine test or hair test is more informative. Consulting with a Healthcare Provider Before undergoing cortisol testing, consult a healthcare provider. They can help determine the most suitable test based on your symptoms and health history. Certain factors, like the time of day, medications, and underlying health conditions, can influence cortisol test results, so expert guidance is essential for accurate interpretation. Regular cortisol testing and proper stress management can both play key roles in maintaining a healthy, balanced life. To explore in pacts of cortisol on your weight and metabolism (as well as look into cortisol testing), don’t hesitate to make an appointment with Toronto Naturopathic Doctor  Dr. Courtney Holmberg by booking online here  or reaching out for further assistance at 647 351 7282 (must be resident of Ontario).

As a Naturopathic Doctor, one of the more complex and frequently misunderstood concerns I encounter on the regular is ‘leaky gut syndrome’. Though controversial in some circles, this disorder has gained increasing attention in recent years online and through social media. Though the name may be slightly misleading, I’d like to offer clarity on what leaky gut syndrome is, its potential impact on health, and the steps you can take to support a healthy gut lining. What is Leaky Gut Syndrome? Leaky gut syndrome , or what I prefer to call increased intestinal permeability, refers to a condition where the lining of the small intestine becomes damaged. This allows undigested food particles, toxins, and bacterial byproducts to "leak" through the intestinal wall and enter the bloodstream. Normally, the intestinal lining is a selective barrier that controls what gets absorbed into the bloodstream. However, when this barrier is compromised, it can lead to various health issues. The Science Behind It The walls of the intestines are lined with epithelial cells that are tightly packed together by proteins called tight junctions. These junctions regulate what passes through the gut lining, allowing nutrients in and keeping toxins, bacteria, and other particles out. When these tight junctions become injured, they can allow substances to pass between epithelial cells and through the intestinal wall that typically should not enter, leading to an immune response. Although the concept of leaky gut is not universally accepted in mainstream medicine, there is growing evidence linking increased intestinal permeability to several health conditions. These include inflammatory bowel diseases like Crohn’s disease and ulcerative colitis , irritable bowel syndrome (IBS) , celiac disease, histamine intolerances, and even autoimmune diseases like type 1 diabetes and multiple sclerosis. Symptoms of Leaky Gut Syndrome The symptoms of leaky gut syndrome can be diverse and often overlap with other conditions, making it challenging to diagnose. Common symptoms include: Chronic Diarrhea or Constipation:  frequent bowel irregularities are often a sign that something is amiss in your digestive tract. Bloating and Gas:  excessive bloating and gas can occur due to improper digestion and absorption of food. Nutrient Deficiencies:  when your gut isn't absorbing nutrients properly, you might experience fatigue, brain fog, or even anemia. Skin Issues:  conditions like acne, eczema, and psoriasis are often linked to gut health. Food Sensitivities: intolerances of common foods in your diet may gradually become more common and more severe. Autoimmune Conditions:  If your immune system is constantly exposed to foreign substances, it may start attacking your body’s own tissues, leading to autoimmune diseases. Potential Causes There are several factors that may contribute to the development of leaky gut syndrome: Poor Diet:  Diets high in sugar, processed foods, and alcohol can damage the gut lining. Additionally, a lack of dietary fiber can reduce gut health. Chronic Stress:  Prolonged stress can alter the gut-brain axis, leading to gut inflammation and permeability. Medication Use:  Long-term use of non-steroidal anti-inflammatory drugs (NSAIDs), antibiotics, and certain other medications can compromise the gut lining. Infections:  Bacterial ( SIBO , dysbiosis), viral, or fungal infections can disrupt the balance of the gut microbiome, leading to increased intestinal permeability. Chronic Inflammation:  Conditions that cause ongoing inflammation in the gut, such as Crohn’s disease or celiac disease, can weaken the gut barrier. Support for Leaky Gut Syndrome Leaky gut syndrome is a complex and evolving area of study. While more research is needed to fully understand its implications, there is no denying the crucial role gut health plays in overall well-being. While I’m tempted to leave a list of suggestions on how to support intestinal permeation, I hesitate for one primary reason - leaky gut syndrome is not necessarily a diagnosis of its own but more so an indicator of a bigger problem . There are lots of articles that exist online providing ‘treatment’ recommendations, but the most important part of recovery is confirming why it's happening in the first place. Without addressing the underlying cause, diets and supplements may only address the symptoms for a short period and may not actually resolve the underlying cause of onset.  If you're experiencing chronic digestive issues, unexplained fatigue, skin problems, or other symptoms mentioned above, it’s essential to consult with a healthcare provider. While leaky gut syndrome is not yet a recognized diagnosis in all medical communities, the symptoms you're experiencing could be indicative of an underlying health condition that needs attention. If you have concerns about your gut health, don’t hesitate to seek medical advice by reaching out at 647 351 7282 or booking online to make an appointment with Dr. Courtney Holmberg, Toronto Naturopathic Doctor .

The fight to maintain a healthy metabolism is a tough one. From food accessibility issues to a lack of proper education surrounding nutrition, the battle seems ruthless. However, many notice that even regular exercise and a consistently healthy diet no longer work to keep weight off, and resort to investigating other factors such as hormones and gut health. Fortunately, research surrounding the impact of our microbiome on our metabolism is increasing. Can probiotics impact metabolism? Probiotics significantly impact metabolism by influencing the composition and function of the gut microbiota. These beneficial bacteria, such as Lactobacillus and Bifidobacterium species, help maintain gut barrier integrity, reduce inflammation, and modulate the production of gut hormones involved in appetite and glucose regulation. By enhancing the diversity of gut microbes and promoting the growth of beneficial strains like Akkermansia muciniphila, probiotics can improve metabolic outcomes such as insulin sensitivity, glucose metabolism, and lipid profiles. Additionally, probiotics may contribute to weight management by influencing energy extraction from food and reducing fat storage. Their role in promoting a healthy gut environment underscores their potential as a supportive therapy in managing metabolic disorders and maintaining overall metabolic health. The importance of Akkermansia muciniphila Akkermansia muciniphila, a gut bacterium increasingly studied for its metabolic benefits, plays a crucial role in human health. Research suggests that Akkermansia helps regulate metabolism by promoting gut barrier function and reducing inflammation. By enhancing the integrity of the intestinal lining, it prevents harmful substances from leaking into the bloodstream, thereby mitigating metabolic endotoxemia—a condition linked to insulin resistance and obesity. Moreover, Akkermansia is associated with improved glucose metabolism, potentially aiding in the management of diabetes. Its ability to increase levels of gut hormones like glucagon-like peptide-1 (GLP-1) may further contribute to its positive metabolic effects by enhancing insulin sensitivity and promoting satiety. The research suggests that individuals with an abundance of this strain typically have a leaner body composition, suggesting a correlative relationship between Akkermansia and weight loss. Thus, fostering a healthy population of Akkermansia through diet or probiotic supplementation could offer promising therapeutic strategies for metabolic disorders and overall metabolic health. Recommended Probiotic Strains Interestingly, multiple studies showed that Western high-fat diet in as short as 4 weeks significantly reduced the abundance of A. muciniphila, so we must always remember that we cannot supplement our way out of a poor diet. However, recent studies have explored the intriguing correlation between the production of Akkermansia muciniphila and the consumption of probiotic Bifidobacterium animalis subsp lactis 420 (B420).  B420 has shown significant potential in fostering a favorable gut environment by increasing the abundance of Akkermansia muciniphila. This symbiotic relationship is particularly beneficial for gut health, as Akkermansia muciniphila is known for its role in maintaining mucosal integrity and reducing inflammation. By promoting the growth of Akkermansia muciniphila, B420 helps to strengthen the gut barrier function and enhance metabolic health. The combined effects of these two probiotics may synergistically improve metabolic parameters, including glucose metabolism and insulin sensitivity, making them promising candidates for therapeutic interventions aimed at managing metabolic disorders and promoting overall health. Further research into their combined effects could elucidate deeper insights into their potential synergistic benefits and mechanisms of action in the gut microbiome. Other Benefits  Although weight loss may be the primary reason for consuming this probiotic, increasing Akkermansia muciniphila in adults can also improve: Improved Gut Barrier Function:  Akkermansia muciniphila helps maintain the integrity of the gut lining, which can prevent the leakage of harmful substances into the bloodstream. Anti-inflammatory Effects:  Akkermansia muciniphila has been shown to reduce systemic inflammation, which is linked to various chronic diseases. Potential Role in Immune Regulation:  There is emerging evidence suggesting that Akkermansia muciniphila may modulate immune responses and contribute to overall immune system balance. Enhanced Gut Health:  By residing in the mucosal layer of the intestines and promoting mucin degradation, Akkermansia muciniphila supports a healthy gut environment. Promotion of Gut Hormone Production:  It may increase the production of gut hormones like glucagon-like peptide 1 (GLP-1), which can improve insulin sensitivity and promote satiety. How To Take It There are many supplements available that contain both Akkermansia muciniphila and B420. You can take them orally with food. Experts recommend pairing these supplements with proper nutrition and exercise for optimal results. However, while losing weight often starts by healing your gut and taking probiotic strain B420 is a great starting point, many other factors mustn’t be overlooked. Beginning with a full series of blood work  to rule out other metabolic factors is a must.  Naturopathic Care can help you investigate all factors impacting your metabolism, and get to the root cause of why weight loss may be challenging. To learn more about natural support for your metabolism, or preventative strategies to optimize your gut health,   contact Dr. Courtney Holmberg , Toronto Naturopathic Doctor at (647) 351-7282, or visit us online here . References:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230722/ https://pubmed.ncbi.nlm.nih.gov/27810310/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6223323/

Your body relies on hormones or chemical messengers to regulate your physical, mental, and emotional health. As such, hormonal imbalances can negatively impact everything from your mood to your weight. Hormone imbalances can occur for several reasons. Some are less within our control, but the list includes a sedentary lifestyle, age, and diet. Thankfully, you can restore your general health and well-being by learning natural ways to balance your hormones. Take Care of Your Gut Health Your gastrointestinal tract is home to countless friendly bacteria contributing to your metabolic process. The microbiome in your gut can positively and negatively influence your body's hormone production and effectiveness. The bacteria in your GI tract can help you feel full and keep insulin resistance low. On the other hand, unfriendly bacteria could activate inactive estrogen in your gut, causing your body to resorb too much estrogen. Consider adding fermented and probiotic foods like kimchi and yogurts to improve your gut health. Eating a diverse diet can also help maintain the different friendly microorganisms your body needs. Removing inflammatory things like alcohol and sugar can also make a big impact on your microbiome diversity. Eat a Balanced Diet One of the most impactful ways to balance your hormones is to be mindful of what you eat. The best habits for a balanced diet for natural hormone regulation are: Low Sugar Intake: Too much sugar in your diet raises inflammation and can lead to significant metabolic hormone imbalances like insulin resistance. High Fiber Intake: Fiber promotes good gut health, feeds beneficial flora, and helps to balance hormones that contribute to weight gain. Lots of Protein: Adding enough protein to your diet ensures your body has the amino acids that it can't make on its own. Eating protein also helps create protein-based hormones that regulate stress, appetite, growth, and energy. Plenty of Healthy Fats: Healthy fats like coconut and olive oils can help you stay full, regulate your metabolism, and control your appetite. Find Ways To Reduce Stress Cortisol is known as the "stress hormone." It's responsible for helping the body deal with long-term stress. Unfortunately, constant stress makes it hard for your cortisol levels to even out, resulting in increased appetite and weight gain. Signs of elevated cortisol may include: ​​Fatigue Mid-section weight gain Swelling in the legs and face Mood swings Irregular periods Mental fogginess Muscle weakness and dizziness Try to relieve your stress daily by doing enjoyable, calming activities like reading, listening to soft music, and meditating. My personal favourite is a regular practice of breath work. Get High-Quality Sleep Nightly One of the most important (and often overlooked) things to do to balance your hormones and metabolism is to get enough sleep every night. Sleeping under seven hours nightly has been shown to negatively impact insulin sensitivity, increase cortisol levels, and restrict the release of growth hormones. There are also internal circadian rhythms that serve to control glucose metabolism and similar rhythms of lipid metabolism, regulated through the actions of various clock genes. A lack of sleep results in a loss of the clock gene rhythm, which not only negatively impacts hormonal rhythms and metabolism, but is also associated with obesity, insulin insensitivity, and diabetes. The key is to stick to a sleep routine and aim for at least 7 - 8 hours of sleep each night, ideally occurring at the same time every night. Practicing a good wind-down routine 1-2 hours before bed can help, such as avoiding screens, dimming the lights, and not eating before bed. Also, limiting sugar intake the day after your sleep is disrupted can help get you back on track. Naturopathic Support for Hormonal Imbalances Managing your stress levels, eating well, and enjoying good, quality sleep each night are all-natural ways to balance your hormones. If and when these things don’t seem to be working, it may be best to consult a doctor to determine if something more problematic may be causing your hormonal imbalances. With guidance from Dr. Courtney Holmberg, a Naturopathic Doctor in Toronto, you can uncover the key to your hormone balance. Dr. Holmberg offers several comprehensive testing options to uncover the medical reasons behind hormonal imbalances. To learn more about comprehensive hormone testing, follow the link here, or give Dr. Holmberg, ND, a call today at (647) 351-7282 for an appointment.

As a Naturopathic Doctor deeply committed to the well-being of my patients, I have witnessed the challenges posed by autoimmune diseases and the limitations of conventional treatments. The complex nature of these conditions demands a comprehensive approach that not only addresses symptoms but also explores the root causes. In this blog, I aim to shed light on the potential benefits of incorporating natural medicine into the treatment of autoimmune diseases. Understanding Autoimmune Disease Autoimmune diseases occur when the immune system mistakenly attacks healthy cells in the body, leading to chronic inflammation and a range of symptoms. Conventional treatments often involve immunosuppressive medications that come with a host of side effects and may not provide a long-term solution. Naturopathic medicine, while rooted in traditional practices, has a growing body of evidence for its assistance in immunomodulation and offers an alternative perspective on healing autoimmune diseases. While it may not replace conventional treatments, it can complement them and contribute to a more balanced and sustainable approach. Patients of mine will often hear me saying, “We need to stop poking the bear.” When you stop to understand how autoimmunity works, in the simplest of perspectives, it's an overreaction of the immune system. In order to stabilize this reaction, we have to eliminate the triggers. Common sources may include stress, poor sleep, processed foods, environmental toxins, microbiome imbalances, and so on. Working one-on-one with a Naturopath allows you to explore these possibilities and eliminate your triggers. Naturopathic Medicine in Autoimmunity Let's explore some key approaches you may expect to see when treating autoimmunity with Naturopathy. Anti-Inflammatory Diet: Nutrition plays a crucial role in managing inflammation, a hallmark of autoimmune diseases. An anti-inflammatory diet rich in whole foods, such as fruits, vegetables, and omega-3 fatty acids, can help modulate the immune response and reduce symptoms. Eliminating processed foods, and sometimes even gluten and dairy, may also alleviate inflammation. Herbal Supplements: Certain herbs have been studied for their anti-inflammatory and immune-modulating properties. Turmeric, ginger, and reishi, for instance, contain bioactive compounds that may help regulate the immune system and reduce inflammation. Incorporating these herbs into daily life can be a gentle yet effective way to support the body. Probiotics and Gut Health: The gut is intimately connected to the immune system, and imbalances in gut bacteria have been linked to autoimmune conditions. Probiotics, found in fermented foods like yogurt and kefir, can promote a healthy gut microbiome. Supporting gut health through dietary changes and supplementation may positively impact autoimmune symptoms. Mind-Body Techniques: Stress is a known trigger for autoimmune flare-ups. Mind-body practices such as meditation, yoga, and deep breathing exercises can help manage stress and create a more harmonious balance within the body. Integrating these practices into daily life can contribute to overall well-being. Adequate Sleep: Quality sleep is essential for immune function and overall health. Establishing good sleep hygiene and prioritizing rest can positively impact autoimmune conditions by supporting the body's natural healing processes. While natural medicine offers promising avenues for managing autoimmune diseases, it is essential to approach treatment holistically. Consultation with a healthcare professional who understands both conventional and natural approaches is crucial for creating an individualized treatment plan. As a Naturopathic doctor, I advocate for an integrative approach that combines the best of modern medicine with the wisdom and benefits of natural treatments. By embracing the bounty of nature and optimizing overall wellness, we can strive towards a more balanced and sustainable path to recovering from autoimmune diseases. For further support, contact Dr. Courtney Holmberg, a Naturopathic Doctor in Toronto, by calling the office at 647 351 7282 today.

Many people today are familiar with gluten, and often know a friend or family member with a gluten intolerance (or may even experience it themselves). And in that same breath, you’ll often hear this group of people also say “but I travelled to Italy, ate all the pasta, and I felt fine”. I know I do in practice (on the regular). But have we ever stopped to ask ourselves why that is? According to estimates, only approximately 1% of the global population may have actual celiac disease, but a significantly higher portion of the population reports similar but milder symptoms when exposed to wheat. These symptoms include abdominal pain, bloating, fatigue, brain fog, and headaches. This group is labelled as non-celiac gluten sensitivity (or NGCS), and it’s just assumed gluten is the culprit. So then why the tolerance to Italian gluten? Herein lies my point. If the gluten protein truly was the culprit, then the source of grain wouldn’t matter. What is the difference, you may ask? Mass production and genetic modification aside, one common North American practice that’s done to a vast majority of our grains, is fortification. Fortification of flour - particularly, wheat flour - was a public health strategy introduced in the 90’s aimed at reducing the incidence of neural tube defects (NTDs) like spina bifida and anencephaly. It involves the addition of folic acid to wheat flour, as folate is a crucial nutrient for fetal development and helps prevent these birth defects. While every country and region mandates different standards on this practice, Canada, by law, requires all refined wheat to be enriched and fortified with key vitamins and minerals, including folic acid. The most common grains are ‘whole grain whole wheat’, ‘whole wheat flour’ and ‘white enriched wheat flour’ found in the baking section of the grocery store in all products like bread, bagels, wraps, English muffins, etc. That means if you flip a label and reach ‘fortified’ or ‘enriched’ wheat flour, your grains have added folic acid (amongst other B vitamins and minerals). Sounds healthy for you, right? Well, not for all. Folic acid is a man-made substance (much different than methylfolate which is the naturally occurring b vitamin found everywhere in our diet) and it needs to be converted into its active form, tetrahydrofolate (THF), by the body's enzymes, primarily the MTHFR enzyme, to be used in metabolic processes. It’s estimated that approximately 44% of the population carries error codes in their DNA that prevent proper operation of the MTHFR gene, commonly referred to as a ‘Methylation Defect’. Methylation defects often refer to abnormalities or variations in genes involved in the methylation process, which is crucial for various biological functions. Methylation is a biochemical process that involves adding a methyl group (CH3) to DNA, RNA, proteins, or other molecules, influencing gene expression, cellular signalling, and metabolism. Without getting too technical, it essentially means that if you’re a carrier of these defective genes, you can’t convert folic acid into the active form necessary for daily life. And for a carrier of this gene, exposure to folic acid can create a host of problems, (interestingly, similar to those presented in ‘non-celiac gluten sensitive” patients) potentially affecting the body's ability to utilize folate effectively. This can lead to a buildup of unmetabolized folic acid in the bloodstream, which might interfere with natural methylation processes. Genes associated with methylation defects can include: MTHFR (Methylenetetrahydrofolate Reductase): This gene is involved in processing folate and is critical for the conversion of homocysteine to methionine, a process essential for DNA methylation. DNMTs (DNA Methyltransferases): These genes encode enzymes responsible for adding methyl groups to DNA, thereby regulating gene expression. Variations in DNMTs can affect methylation patterns and gene regulation. TET (Ten-Eleven Translocation): TET genes are involved in DNA demethylation, counteracting the action of DNMTs. Mutations or alterations in TET genes can affect the balance of DNA methylation. MAT (Methionine Adenosyltransferase): Genes involved in producing S-adenosylmethionine (SAM), a critical methyl donor in various methylation reactions. Other related genes: There are numerous other genes involved in the complex process of methylation, such as genes encoding proteins involved in folate metabolism, one-carbon metabolism, and methyl-donor pathways. Variations or mutations in these genes can potentially lead to altered methylation patterns, affecting gene expression and cellular functions. Methylation defects have been associated with numerous other health conditions, including neural tube defects, cardiovascular diseases, neurological disorders, and certain cancers. Is there a solution to your gluten intolerance? Testing for specific methylation defects often involves analyzing these genes or assessing methylation patterns in DNA. However, it's crucial to consult a healthcare professional or a genetic counsellor if you suspect or are concerned about methylation defects. They can provide guidance on testing, interpretation of results, and determine potential health implications. For individuals concerned about methylation defects or those with known MTHFR variations, exploring alternatives to high-dose folic acid supplementation might be beneficial. This could involve consuming natural forms of folate found in foods like leafy greens, legumes, citrus fruits, and fortified cereals. Additionally, considering methylated forms of folate or other methyl donors, under the guidance of a healthcare professional, might support methylation processes more effectively in these cases. As a general rule of thumb, avoiding ‘fortified’ grains will also aid in limiting exposure to unmethylated b vitamins, aka folic acid, and may improve, if not resolve your 'gluten intolerant' symptoms. In Conclusion Methylation defects underscore the intricate interplay between genetics, nutrition, and health. While folic acid remains essential for many, especially in preventing neural tube defects, its impact on individuals with specific genetic variations associated with methylation warrants thoughtful consideration. Work with your naturopathic doctor to understand the complexities of methylation defects and their relationship with folic acid supplementation, to empower yourself to make informed choices, promoting better health outcomes tailored to your genetic profiles. For further support, contact Dr. Courtney Holmberg, a Naturopathic Doctor in Toronto, at 647 351 7282 today.

Your gastrointestinal system is home to trillions of bacteria, viruses and fungi, collectively known as your gut microbiome. This complex community of microorganisms plays a critical role in your overall health. An imbalance in your gut can contribute to issues like inflammation, autoimmunity, metabolic disorders, and even anxiety and depression. The good news is there are natural, effective ways to support a healthy gut microbiome. Here are a few simple yet powerful tips to improve your gut health, Naturopath approved: Simple ways to improve your gut health: Load up on prebiotic fibres. Prebiotic fibres act as fertilizer for the good bacteria in your gut. Focus on getting more prebiotic foods like garlic, onion, leeks, asparagus, bananas, apples, flaxseeds and chia seeds. Aim for 25-40 grams of fibre per day minimum. Start slowly if increasing fibre intake to avoid gas and bloating. More diverse fibres nourish more diverse gut microbes. Your Naturopathic Doctor can help customize your prebiotic fibre intake depending on your lifestyle needs and find solutions for you that don’t worsen pre-existing gas and bloating. Eat fermented foods regularly Fermented foods are a source of natural probiotics, meaning they contain beneficial microorganisms to build diversity in your gut. Try incorporating fermented options like kimchi, sauerkraut, kefir, cultured yogurt, kombucha (watch for sugar), miso, tempeh, and pickles. Choose raw, unpasteurized versions when possible (note: all yogurt in Canada is pasteurized, so you need to look for sources that are recultured with probiotics). The more variety of fermented foods, the better for your gut diversity. Take a high-quality probiotic While diet provides probiotics, a supplement can deliver a therapeutic, concentrated dose. Look for a broad spectrum with multiple strains, at least 20-50 billion CFUs, and strains like Lactobacillus and Bifidobacterium. A naturopath can advise the optimal probiotic and dosage based on your health goals, and help specify which strains might be ideal for more specific health needs. Manage stress We’re fortunate to now have numerous studies that appreciate the connection between the gut and the brain, known as the gut-brain axis. Research repeatedly shows that chronically elevated stress levels lead to negative impacts on your gut microbiome balance, amongst other things like the vagus nerve communication, gut hormone signalling, the immune system, tryptophan metabolism, and microbial metabolites such as short-chain fatty acids. Make time for stress-relieving activities like meditation, yoga, deep breathing, nature walks and hobbies. Get enough sleep, reduce caffeine, and avoid alcohol excess. Learning to manage stress effectively promotes a healthy gut (and, therefore, mind). Avoid unnecessary antibiotics Antibiotics are crucial when truly needed, but they also indiscriminately kill off good bacteria. Only take antibiotics for bacterial infections when prescribed by your doctor. Always finish the entire course. Trying to avoid them when unnecessary earlier on in life can have a significantly positive impact on not only how your microbiome develops but also your stress responses, immune system, and gastrointestinal and nervous system (lowering the possibility of IBS). Taking a high-quality probiotic during and after antibiotic use can also help to prevent dysbiosis. Stay active Regular exercise helps increase microbial diversity and the growth of beneficial bacteria species. Aim for 30-60 minutes of moderate activity most days. Mix up your workouts to get the greatest microbiome benefit. Movement keeps your gut microbes happy. Drink Bone Broth Warm, savoury bone broth made from chicken, beef, or fish bones provides gut-healing compounds like collagen, glutamine and glycine. Sip bone broth as a snack or light meal. You can also use bone broth as the base for soups and stews. This nourishing beverage soothes and seals your gut lining. In conclusion, Optimizing your gut health provides a foundation for overall well-being. Support your microbiome by feeding gut bacteria with prebiotic fibres and probiotics. Limit gut-disrupting factors like stress, antibiotics and inactivity. Heal and seal your gut lining with bone broth. A flourishing, diverse microbiome equates to better health. Consulting with a naturopathic doctor can provide individualized guidance on how to improve your gut health through nutrition and lifestyle changes, but also on how to implement these suggestions to reduce risk and side effects. Book an appointment with Dr. Courtney Holmberg, ND, to learn more about improving your gut health. Dr. Holmberg is a leading naturopathic doctor in Toronto with a clinical focus on evidence-based protocols to optimize digestive health and microbiome balance. References: Foster JA, Rinaman L, Cryan JF. Stress & the gut-brain axis: Regulation by the microbiome. Neurobiol Stress. 2017 Mar 19;7:124-136. doi: 10.1016/j.ynstr.2017.03.001. PMID: 29276734; PMCID: PMC5736941. Dinan TG, Cryan JF. Gut instincts: microbiota as a key regulator of brain development, ageing and neurodegeneration. J Physiol. 2017 Jan 15;595(2):489-503. doi: 10.1113/JP273106. Epub 2016 Dec 4. PMID: 27641441; PMCID: PMC5233671. Mohajeri MH, Brummer RJM, Rastall RA, Weersma RK, Harmsen HJM, Faas M, Eggersdorfer M. The role of the microbiome for human health: from basic science to clinical applications. Eur J Nutr. 2018 May;57(Suppl 1):1-14. doi: 10.1007/s00394-018-1703-4. PMID: 29748817; PMCID: PMC5962619.

Irritable bowel syndrome (IBS) is a prevalent chronic disorder affecting the gastrointestinal (GI) tract, characterized by symptoms such as abdominal pain, bloating, and irregular bowel habits. Among the various types of IBS is post-infectious IBS (PI-IBS), a condition that develops following an episode of gastroenteritis or food poisoning. This article will explore what post-infectious IBS is, its symptoms, risk factors, and the treatment options available to help patients manage this challenging condition effectively. What Is Post-Infectious IBS? Post-infectious IBS occurs as a complication following a bacterial, viral, or parasitic gastrointestinal infection—commonly referred to as food poisoning. According to the Mayo Clinic, approximately one in six people experience a foodborne GI infection annually. While most individuals recover fully from food poisoning, some continue to experience persistent gastrointestinal symptoms resembling IBS, such as abdominal pain, diarrhea, or bloating. These symptoms may persist for months or years, significantly impacting quality of life. Who Is at Risk of Post-Infectious IBS? Certain factors increase the likelihood of developing PI-IBS after food poisoning. These include: Gender: Women are at higher risk. Age: Younger individuals are more susceptible. The severity of Initial Illness: Longer episodes of diarrhea, bloody stools, or severe stomach cramps increase the risk. Dietary Habits: Consuming certain high-risk foods. Travel History: International travel to areas with contaminated food or water. Animal Exposure: Contact with certain animals linked to foodborne illnesses. How Does Food Poisoning Lead to IBS? The connection between gastroenteritis and IBS is tied to the immune system's response to a toxin known as Cytolethal Distending Toxin B (CdtB) . Bacteria like Salmonella and Campylobacter, common culprits of food poisoning, release this toxin during infection. Here’s how it works: Step 1 : Immune Activation The immune system produces antibodies against CdtB . Step 2: Mistaken Identity In some cases (approx 1 in 9), these antibodies mistakenly target vinculin , a protein essential for gut motility and cellular communication. Step 3 : Gut Dysregulation This autoimmune response can damage the gut’s Migrating Motor Complex (MMC) and Interstitial Cells of Cajal, which regulate digestion. Step 4 : Microbial Imbalance The resulting dysfunction in gut motility and immune response can lead to an imbalance in gut bacteria, contributing to the onset of IBS symptoms. This is the working theory as to how SIBO (small intestinal bacterial overgrowth)  develops. Recognizing the Symptoms of Post-Infectious IBS Patients with post-infectious IBS often report a range of symptoms, including: An urgent need to have bowel movements. Changes in stool consistency (diarrhea or constipation). Abdominal bloating and distension. Chronic or intermittent abdominal pain or discomfort. Diagnosis and Treatment Options Diagnosis Diagnosing PI-IBS often involves a combination of the following: Blood Tests: Measuring levels of anti-CdtB and anti-vinculin antibodies can provide diagnostic clues. Clinical History: Understanding the timeline of gastroenteritis and subsequent symptoms. SIBO testing : completing a breath test for bacterial overgrowths can help determine the cause of persistent underlying symptoms.  Treatment Approaches Treatment for post-infectious IBS is personalized and may include: Medications: Antibiotics/Antimicrobials: These can help reduce bacterial overgrowth and ease symptoms. Antispasmodic supplements like peppermint and ginger alleviate abdominal cramps. Dietary Modifications: A low-FODMAP diet, which reduces fermentable carbohydrates, can significantly reduce bloating and gas. Limiting trigger foods like beans, high-lactose dairy, and certain grains. Probiotics and Prebiotics: These supplements may help restore a balanced gut microbiome. NOTE: it is important to rule out SIBO first , as some patients may experience a worsening of symptoms from probiotics.  Lifestyle Adjustments: Stress management techniques like mindfulness and/or gut-directed hypnotherapy + regular exercise can also improve gut health. Taking Charge of Your Digestive Health Understanding post-infectious IBS helps individuals recognize its symptoms and seek timely care. If left untreated, PI-IBS can disrupt daily life, but with appropriate medical intervention, symptom relief and gut healing are possible. If you suspect you have post-infectious IBS, consult a healthcare professional specializing in digestive health. Personalized treatment plans that combine medical therapies, dietary changes, and lifestyle adjustments can make a significant difference in managing this condition effectively. To explore the differences between SIBO and post-infectious IBS, as well as appropriate testing, call (647) 351-7282 or visit us online to schedule a consultation with Dr. Courtney Holmberg, Toronto Naturopathic Doctor today.

When we think of hormones, the first images that pop into our minds are often complex biochemical pathways within our endocrine system. However, recent scientific discoveries have shed light on an unexpected player in the intricate symphony of hormone regulation: the gut microbiome. This expanding field of research has unveiled a remarkable connection between the gut microbiota and estrogen levels, introducing us to the world of the "estrobolome." The Gut Microbiome: A Microscopic Ecosystem The gut microbiome is an intricate ecosystem of trillions of microorganisms residing in our gastrointestinal tract. These microorganisms play a crucial role in digestion, immune system regulation, and even the synthesis of certain vitamins. Recent studies have extended their influence even further, uncovering their role in modulating the levels of sex hormones, particularly estrogen. Estrogen is a pivotal hormone that contributes to the development and function of reproductive organs in females, but its effects extend far beyond reproduction. It plays a role in bone health, cardiovascular health, mood regulation, and more. Maintaining the right balance of estrogen is essential for overall well-being. The term "estrobolome" refers to the collective gut microbiota that are involved in metabolizing and influencing estrogen levels. These bacteria encode enzymes that can either promote the breakdown of estrogen into less active forms or lead to the production of more active forms of the hormone. One key player in the estrobolome is an enzyme called β-glucuronidase. This enzyme has the ability to deconjugate estrogen metabolites, allowing them to be reabsorbed into the bloodstream. To simplify, when estrogen is metabolized in the liver, it is often attached to other molecules (conjugated) to make it water-soluble and easier for the body to eliminate. However, when β-glucuronidase is overly active, it can break these conjugates, allowing estrogen metabolites to be reabsorbed back into the bloodstream instead of being excreted. This can lead to higher levels of active estrogen circulating in the body. Balancing Act: Gut Health and Estrogen Levels A higher level of active estrogen can potentially have various effects, both positive and negative. On the positive side, it might contribute to better bone health and cardiovascular function. On the negative side, an excess of active estrogen has been associated with an increased risk of estrogen-related cancers, such as breast and ovarian cancer. The types and amounts of bacteria in the gut can influence the activity of the estrobolome, thereby affecting estrogen metabolism. A healthy gut microbiome seems to promote the excretion of estrogen metabolites in their less active forms, helping to maintain a balanced hormonal environment. On the other hand, an imbalanced gut microbiome, often referred to as dysbiosis, could lead to excessive β-glucuronidase activity and an increased risk of estrogen-related health issues. Several factors can influence the composition and function of the gut microbiome, including diet, antibiotic use, lifestyle choices, and more. Diets rich in fibre and plant-based foods are associated with a healthier gut microbiome, while a diet high in processed foods and low in fibre can negatively impact it. Antibiotics, while sometimes necessary, can disrupt the balance of gut bacteria, potentially affecting estrogen metabolism. Implications for Health and Future Research Understanding the estrobolome and its connection to estrogen metabolism opens new avenues for personalized healthcare and disease prevention. Imbalances in estrogen levels have been linked to conditions such as polycystic ovary syndrome (PCOS), endometriosis, cystic breast disease, and even certain cancers. Manipulating the gut microbiome to influence estrogen metabolism could potentially offer novel therapeutic strategies. As the field of microbiome research advances, scientists are exploring ways to harness the power of probiotics, prebiotics, and dietary interventions to optimize estrogen metabolism. However, it's important to note that this is still a relatively new area of study, and more research is needed to fully comprehend the complexities of the estrobolome and its impact on health. The connection between the gut microbiome and estrogen levels is a remarkable revelation that underscores the intricate interplay between our bodies' systems. The estrobolome's role in influencing estrogen metabolism introduces a fresh perspective on hormone regulation and presents opportunities for innovative approaches to healthcare. As researchers continue to unravel the mysteries of the gut-estrogen connection, we are on the cusp of a new era in personalized medicine, where understanding and supporting the gut microbiome could have far-reaching implications for hormonal health and overall well-being. To learn more or explore how your gut health may be influencing your hormones, contact Dr. Courtney Holmberg, a Naturopathic Doctor in Toronto at (647) 351-7282 or by scheduling an initial consult today.

Intermittent fasting is unlikely to be news to you by now. It has gained considerable attention in recent years as a promising dietary strategy for improving health, promoting weight loss, and potentially extending lifespan. While it may seem like a trendy diet fad, the concept of intermittent fasting has deep roots in human history and is backed by a growing body of scientific research. From stabilizing blood sugar levels to boosting brain function, intermittent fasting has proven to be a lifestyle change with incredible advantages. However, like any diet change, it must be done correctly, and it may not apply to everyone. Let’s delve into the science behind intermittent fasting, examining its potential benefits and exploring the various methods of implementation. Intermittent Fasting & Blood Sugar Benefits Blood sugar regulation is crucial for maintaining overall health, preventing chronic diseases, and improving life expectancy and longevity. Intermittent fasting has been proven by numerous studies to have significant benefits on glucose control and insulin resistance. At a certain point when we fast, our body goes into a state of ketosis, where it starts to use stored fat as fuel instead of glucose. This shift in energy metabolism helps regulate blood sugar levels by reducing insulin resistance and decreasing fat-based body mass. Additionally, intermittent fasting promotes the release of a special hormone known as adiponectin, which plays a crucial role in regulating blood sugar levels. Higher adiponectin levels have been linked to better insulin sensitivity as well as lower risk of developing diabetes. Intermittent Fasting & Inflammation Benefits Inflammation is among the body's natural responses to protecting against foreign invaders and healing damaged tissues. However, chronic inflammation causes various health issues, such as arthritis, heart disease, autoimmunity, and even cancer. One key benefit of intermittent fasting is its ability to reduce inflammation in the body. When we fast, our body enters a state called autophagy (1), where it starts breaking down old cells and repairing damaged ones. This process helps eliminate toxins, waste products, damaged cells and proteins, which overall help to reduce inflammation. Intermittent Fasting & Memory and Mood Benefits Memory and mood play a crucial role in our overall well-being. Intermittent fasting has been found to be beneficial for both memory and mood. When we fast intermittently, our brain undergoes certain physiological changes that can enhance cognitive function and boost memory. Research has shown that intermittent fasting stimulates the production of a protein called BNDF, or brain-derived neurotrophic factor, that promotes the growth of new neurons and strengthens existing ones (2). However, most (if not nearly all) of these research studies were done in men. A number of studies conducted that included women have reported side effects, including hunger, mood swings, lack of concentration, reduced energy, and headaches on fasting days (3,4). It may also increase the risk of depression in both men and women (5). Modified methods of intermittent fasting (which we’ll discuss in a moment) should be considered for women. Heart Health and Weight Loss Benefits The cardiovascular system is critical for overall well-being, and intermittent fasting can significantly improve heart health. Fasting has been shown to not only reduce blood pressure levels but also prevent heart attacks due to its benefits of promoting weight loss. Excess weight stresses the cardiovascular system and increases the risk of conditions like coronary artery disease and myocardial infarction. Furthermore, since intermittent fasting has been found to decrease inflammation in the body, it benefits the cardiovascular system by lowering the chronic inflammation that is closely linked to various heart diseases like atherosclerosis and congestive heart failure. A Note on Intermittent Fasting in Women Above and beyond the well-known benefits of intermittent fasting for weight loss, heart health and inflammation, there are some more unique considerations when we consider the totality of research and how it applies to intermittent fasting in women. Overall, the data is lacking. Most studies have been conducted exclusively in men. However, some literature on fasting in women highlights the following: Hormonal Changes: Women experience hormonal fluctuations throughout their menstrual cycle, including changes in estrogen and progesterone levels. Some studies suggest that women's responses to fasting may vary depending on their menstrual phase. For instance, fasting during the luteal phase (the second half of the menstrual cycle) might be more challenging due to increased hunger and cravings. Fertility and Reproductive Health: There are concerns about the impact of intermittent fasting on women's fertility and reproductive health. Extreme forms of intermittent fasting, especially those leading to rapid weight loss or very low-calorie intake, may disrupt the menstrual cycle and, in some cases, lead to amenorrhea (absence of menstruation). This can have implications for fertility and bone health. The best approach to intermittent fasting for women generally considers a modified approach, such as the ‘Crescendo Method’ which involves fasting 12–16 hours for two to three days a week on non-consecutive days, for the ‘16/8 Method’ where fasting is done for 16 hours a day, and all calories are eaten within an eight-hour window. Women are advised to start with 14-hour fasts and eventually build up to 16 hours. Conclusion Intermittent fasting is incredibly powerful in offering numerous health benefits. From regulating blood sugar levels and reducing inflammation to improving memory and mood, the advantages of intermittent fasting are truly impressive. With that being said, it's always best to listen to your body and consult a health expert before commencing any new diet/eating regimen or fasting program. There's more to intermittent fasting benefits than what's covered above. Most importantly, you need an intermittent fasting program crafted to match your body type, health, and special needs/lifestyle without exposing you to risks. To learn more about whether intermittent fasting is right for you (or working for you), contact Dr. Courtney Holmberg, a Naturopathic doctor in Toronto, at 647-351-7282 today. References: Pak M, Bozkurt S, Pınarbaşı A, Öz Arslan D, Aksungar FB. Effects of Prolonged Intermittent Fasting Model on Energy Metabolism and Mitochondrial Functions in Neurons. Ann Neurosci. 2022 Jan;29(1):21-31. doi: 10.1177/09727531211072303. Epub 2022 Feb 2. PMID: 35875426; PMCID: PMC9305913. Seidler K, Barrow M. Intermittent fasting and cognitive performance - Targeting BDNF as potential strategy to optimise brain health. Front Neuroendocrinol. 2022 Apr;65:100971. doi: 10.1016/j.yfrne.2021.100971. Epub 2021 Dec 18. PMID: 34929259. Heilbronn LK, Smith SR, Martin CK, Anton SD, Ravussin E. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr. 2005 Jan;81(1):69-73. doi: 10.1093/ajcn/81.1.69. PMID: 15640462. Harris L, Hamilton S, Azevedo LB, Olajide J, De Brún C, Waller G, Whittaker V, Sharp T, Lean M, Hankey C, Ells L. Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Database System Rev Implement Rep. 2018 Feb;16(2):507-547. doi: 10.11124/JBISRIR-2016-003248. PMID: 29419624. https://www.medicalnewstoday.com/articles/fasting-depression#risks-and-side-effects

Berberine, a natural compound found in several plants like Goldenseal and Oregon Grape, has gained recent attention for its potential to aid in weight loss, largely due to the sensationalization of Ozempic and its dramatic impacts seen in many celebrities. Recent scientific studies have revealed promising effects of Berberine on reducing insulin resistance, as well as regulating hormones that play a crucial role in blood sugar regulation, appetite control, and overall metabolic health. While Berberine's effects are not as direct as those of GLP-1 agonists like Ozempic, emerging research suggests that Berberine can influence GLP-1 levels and activity, contributing to its potential benefits in managing insulin resistance and weight loss, but with possibly fewer side effects. How Does Berberine Work? Enhances Insulin Sensitivity: Berberine has been shown to enhance insulin sensitivity, which is crucial for maintaining balanced blood sugar levels. Insulin resistance, a condition where cells become less responsive to insulin, can lead to elevated blood sugar and weight gain. By improving insulin sensitivity, Berberine helps cells effectively take up glucose from the bloodstream, reducing the need for excess insulin production. This not only supports blood sugar control but can also contribute to weight loss by preventing excessive fat storage. GLP-1 Release and Regulation: GLP-1 is a hormone produced in the intestines in response to food intake. It stimulates insulin secretion from the pancreas, suppresses glucagon release (which reduces blood sugar levels), slows down gastric emptying, and promotes feelings of fullness. Berberine's impact on GLP-1 is complex and is thought to involve multiple mechanisms. Some studies suggest that Berberine can indirectly influence GLP-1 release by improving gut health and increasing the number of GLP-1-producing cells in the intestines, and can therefore help with overall blood sugar regulation and appetite control. Regulates Fat Metabolism: Berberine can influence the expression of genes related to fat metabolism. It activates an enzyme called adenosine monophosphate-activated protein kinase (AMPK), which plays a key role in cellular energy regulation. Activation of AMPK promotes fat breakdown (lipolysis) and inhibits the formation of new fat cells (adipogenesis). These effects lead to reduced fat accumulation and support weight loss. Inhibits Gluconeogenesis: Berberine has been found to inhibit gluconeogenesis, the process by which the liver produces glucose. This is significant because excessive glucose production by the liver can contribute to high blood sugar levels and insulin resistance. By reducing gluconeogenesis, Berberine helps to lower overall glucose levels in the bloodstream, resulting in better blood sugar control and increased weight loss. Modulates Gut Microbiota: Emerging research suggests that Berberine may have a positive impact on gut health and the composition of gut microbiota. A balanced gut microbiome is associated with better metabolic health and weight regulation. Berberine is thought to influence the gut environment in ways that promote the growth of beneficial bacteria and suppress harmful ones, which could contribute to improved weight management. Appetite Regulation: Berberine may also impact appetite regulation by influencing hormones that control hunger and satiety. Along with its impacts on GLP-1, some studies suggest that Berberine can influence the release of hormones like ghrelin and leptin, which play a role in appetite control. By helping to reduce appetite and promote feelings of fullness, Berberine can support individuals' struggles with portion control and in making healthier food choices. Comparing Berberine Against Ozempic? Ozempic, on the other hand, works by mimicking the action of GLP-1, a hormone produced in the intestine. It binds to GLP-1 receptors in the pancreas, promoting the release of insulin and inhibiting the release of glucagon. This mechanism helps regulate blood sugar levels and reduce insulin resistance. Additionally, Ozempic slows down the emptying of the stomach, leading to increased feelings of fullness and reduced appetite (aka an appetite suppressant). So is Berberine really "Nature's Ozempic''? Although they share the common goal of managing insulin resistance and promoting weight loss, there are notable differences in their origin, availability, and mechanisms of action. Origin: Berberine is a natural compound derived from plants, while Ozempic is a pharmaceutical drug synthesized for specific therapeutic purposes. Availability: Berberine is available as a dietary supplement and can be purchased over the counter, whereas Ozempic requires a prescription from a healthcare professional. Mechanism of Action: Berberine exerts its effects through AMPK activation, increasing insulin sensitivity, reducing hepatic glucose production, and promoting fat breakdown. Ozempic, on the other hand, mimics GLP-1, enhancing insulin secretion, suppressing glucagon release, slowing down gastric emptying, and reducing appetite. Clinical Evidence: Both Berberine and Ozempic have been studied extensively for their effects on insulin resistance and weight loss. Multiple clinical trials have demonstrated the effectiveness of Berberine in improving insulin sensitivity and reducing body weight. Similarly, Ozempic has shown significant efficacy in reducing HbA1c levels (a measure of long-term blood sugar control) and aiding weight loss in individuals with type 2 diabetes. Duration of use: While Ozempic's impacts can be seen in as little as 4-5 wks, a few studies have shown that taking a berberine supplement over the course of three months results in significant weight loss. Possible Risks and Side Effects Some of the most common issues associated with Berberine are as follows: Gastrointestinal Distress: diarrhea, constipation, flatulence, or stomach upset when taking Berberine. Starting with a lower dose and gradually increasing it may help reduce the likelihood of these symptoms. Low Blood Pressure: Berberine has been shown to have a blood pressure-lowering effect. While this can be beneficial for individuals with hypertension, it could potentially lead to low blood pressure (hypotension) in those with already low blood pressure levels. Interactions with Medications: Berberine has the potential to interact with various medications, including certain antibiotics, anticoagulants, and blood-sugar-lowering drugs. Consultation with a healthcare professional is crucial, especially if you are on any medications, to avoid potential interactions. Microbiome Health: berberine has antimicrobial properties, and can influence the beneficial flora of your digestive tract. This would be a possible risk factor to those with a history of extensive antibiotic use, IBS, and pre-existing gut bacterial imbalances. Allergic Reactions: Some individuals may experience allergic reactions to Berberine or plants containing it. Allergic symptoms could include rash, itching, swelling, or difficulty breathing. Liver & Kidney Function: While Berberine is generally considered safe for the liver, individuals with pre-existing liver conditions should exercise caution and consult a healthcare provider before using it. Berberine's impact on electrolyte levels, particularly potassium, has been noted in some studies. People with conditions that affect electrolyte balance, such as kidney problems, should use Berberine cautiously and under medical supervision. Pregnancy and Breastfeeding: There is limited research on the safety of Berberine during pregnancy and breastfeeding. Pregnant or breastfeeding individuals should avoid using Berberine without consulting their healthcare provider. Long-term Safety: While short-term use of Berberine appears to be well-tolerated, the long-term safety of extended use is not fully understood. Regular medical check-ups and monitoring are advisable if you plan to use Berberine for an extended period. Comparatively, Ozpemic maintains the same side effect profile, but with more notable long-term concerns, such as pancreatitis, gallbladder issues, possible thyroid tumours, and damage to kidney function, not to mention the harmful metabolic impacts from appetite suppression and resultant calorie restriction. Furthermore, individuals experiencing rapid weight loss from drugs in this category will also see a decline in muscle mass, and more concerningly, are at increased risk for bone loss & reduced bone density. So is Berberine really Nature's Ozpemic? As you can see, while Berberine can offer promising benefits for weight loss, it's not a magical solution on its own. It works best when incorporated into a comprehensive approach that includes a balanced diet, regular physical activity, and other healthy lifestyle habits. Before starting any new supplement, including Berberine, it's advisable to consult with a healthcare professional, especially if you have underlying medical conditions or are taking other medications to ensure that any interventions are safe and appropriate for your individual health needs. To further discuss available options to safely expand your toolkit for optimizing your hormones and metabolic health, contact Dr. Courtney Holmberg, Naturopathic Doctor in Toronto at 647 351 7282 today. References: Davies, M., Pieber, T. R., Hartoft-Nielsen, M. L., Hansen, O. K., Jabbour, S., Rosenstock, J., ... & Bode, B. (2017). Effect of oral semaglutide compared with placebo and subcutaneous semaglutide on glycemic control in patients with type 2 diabetes: A randomized clinical trial. The Journal of the American Medical Association, 318(15), 1460-1470. Mosenzon, O., Blicher, T. M., Rosenlund, S., Eriksson, J. W., Heller, S., Hels O., ... & Davies, M. (2020). Efficacy and safety of oral semaglutide in patients with type 2 diabetes and cardiovascular disease (PIONEER 6): A randomised, double-blind, placebo-controlled phase 3a trial. The Lancet, 396(10253), 863-874. Yin, J., Gao, Z., Liu, D., Liu, Z., & Ye, J. (2008). Berberine improves glucose metabolism through induction of glycolysis. American Journal of Physiology-Endocrinology and Metabolism, 294(1), E148-E156. Zhang, Y., Li, X., Zou, D., Liu, W., Yang, J., Zhu, N., ... & Ning, G. (2012). Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine. The Journal of Clinical Endocrinology & Metabolism, 93(7), 2559-2565. Lee YS, Kim WS, Kim KH, Yoon MJ, Cho HJ, Shen Y, Ye JM, Lee CH, Oh WK, Kim CT, Hohnen-Behrens C, Gosby A, Kraegen EW, James DE, Kim JB. Berberine, a natural plant product, activates AMP-activated protein kinase with beneficial metabolic effects in diabetic and insulin-resistant states. Diabetes. 2006 Aug;55(8):2256-64. doi: 10.2337/db06-0006. PMID: 16873688. Utami AR, Maksum IP, Deawati Y. Berberine and Its Study as an Antidiabetic Compound. Biology (Basel). 2023 Jul 8;12(7):973. doi: 10.3390/biology12070973. PMID: 37508403; PMCID: PMC10376565. Sun S, Yang Y, Xiong R, Ni Y, Ma X, Hou M, Chen L, Xu Z, Chen L, Ji M. Oral berberine ameliorates high-fat diet-induced obesity by activating TAS2Rs in tuft and endocrine cells in the gut. Life Sci. 2022 Dec 15;311(Pt A):121141. doi: 10.1016/j.lfs.2022.121141. Epub 2022 Oct 29. PMID: 36341914. Zhang Q, Xiao X, Li M, Li W, Yu M, Zhang H, Ping F, Wang Z, Zheng J. Berberine moderates glucose metabolism through the GnRH-GLP-1 and MAPK pathways in the intestine. BMC Complement Altern Med. 2014 Jun 9;14:188. doi: 10.1186/1472-6882-14-188. PMID: 24912407; PMCID: PMC4057525.

In today's fast-paced world, anxiety has become prevalent, affecting people of all ages and backgrounds. While medical interventions can be crucial for severe cases, many individuals with mild to moderate anxiety might benefit from exploring natural methods to manage their symptoms. As a medical professional, I recognize the importance of a holistic approach to health that combines traditional medicine with lifestyle changes and natural remedies. In this blog, we'll delve into the most researched and effective strategies to manage anxiety naturally. 8 Natural Strategies to Manage Anxiety Prioritize Sleep Quality One of the most underestimated contributors to anxiety is inadequate sleep. Sleep deprivation can increase stress hormones, exacerbating anxiety and decreasing your ability to cope with daily challenges. Establish a regular sleep schedule, create a calming bedtime routine, and ensure your sleep environment is conducive to relaxation. Avoid electronic devices before bed, as the blue light emitted can disrupt your sleep cycle. Stay Physically Active Regular exercise is a potent natural remedy for anxiety. Physical activity releases endorphins, which are known as "feel-good" hormones. Engaging in activities like jogging, swimming, yoga, or even a leisurely walk can positively impact your mood. Aim for at least 150 minutes of moderate exercise per week. Mindfulness and Meditation Mindfulness practices and meditation have gained significant recognition for their ability to reduce anxiety. These techniques encourage you to focus on the present moment, helping to break the cycle of worry about the future. Deep breathing exercises, progressive muscle relaxation, and guided imagery can all be valuable tools in managing anxiety naturally. A 2013 study published in the journal "JAMA Internal Medicine" compared mindfulness-based stress reduction (MBSR) with an SSRI (sertraline) and a placebo in adults with generalized anxiety disorder. The study found that both MBSR and sertraline significantly reduced anxiety symptoms, with MBSR showing efficacy similar to the medication. Additionally, the study found that MBSR had a more durable effect over time after treatment discontinuation. Another study published in the journal "Depression and Anxiety" in 2016 examined the effects of mindfulness meditation versus an SSRI (escitalopram) in individuals with generalized anxiety disorder. The study found that both interventions effectively reduced anxiety symptoms, and mindfulness meditation showed comparable efficacy to the SSRI but without the side effects. Balanced Diet and Hydration The food you consume can impact your mood and anxiety levels. Focus on a well-balanced diet rich in whole grains, lean proteins, fruits, and vegetables. Omega-3 fatty acids found in fish, flaxseeds, and walnuts have been linked to reduced anxiety. Avoid excessive caffeine and sugar, as they can exacerbate feelings of restlessness and nervousness. Staying hydrated is equally important, as dehydration can amplify stress. Herbal Remedies Several herbal remedies have shown promise in managing anxiety. Valerian root, passionflower, ashwagandha, and chamomile are often used in herbal teas or supplements to promote relaxation. However, it's essential to consult with a healthcare professional before incorporating these supplements into your routine, especially if you're already taking medication or have underlying health conditions. Adequate Nutritional Supplements Certain nutrients play a role in maintaining optimal brain function and mood regulation. Magnesium, for instance, has been linked to reduced anxiety symptoms. B vitamins, particularly B6, B12, and folate, are essential for healthy brain function. Consult with a healthcare provider about getting proper blood work to assess for deficiencies and before taking any supplements to ensure they're appropriate for your needs. Limit Stimulants and Alcohol While it might be tempting to turn to stimulants like caffeine or alcohol for temporary relief, these substances can actually exacerbate anxiety in the long run. Caffeine can increase heart rate and nervousness, while alcohol's depressant effects can disrupt sleep patterns and exacerbate anxiety. Limit Screen Time Excessive screen time, particularly on social media or news platforms, can contribute to anxiety by exposing you to constant information and potential stressors. A study published in the journal "JAMA Pediatrics" in 2019 found that high levels of screen time were associated with a higher likelihood of experiencing symptoms of depression and anxiety in adolescents. The study suggested that screen time, particularly on social media platforms, might contribute to feelings of inadequacy and social comparison, which could increase anxiety. Furthermore, research published in "Computers in Human Behavior" in 2020 explored the relationship between screen time and psychological well-being in young adults, and to no surprise, the study found that higher levels of screen time were associated with higher levels of anxiety and depressive symptoms. Consider setting boundaries on your screen time and designating tech-free periods throughout your day. Anxiety management is a personalized journey; what works for one person may not work for another. Natural approaches can be valuable tools in managing anxiety, but it's crucial to remember that seeking professional guidance is essential, especially if your anxiety is severe or persistent. A medical professional can provide personalized recommendations based on your individual health status and needs. Combining these natural methods with expert advice allows you to take meaningful steps towards a calmer, more balanced life. To see how a Naturopathic Doctor can approach your anxiety holistically, contact Dr. Courtney Holmberg, Naturopathic Doctor in Toronto, ON, at 647 351 7282 or by booking online here. Anxiety can be challenging to manage, but you do not need to do it alone.