Depression is a mental health condition that can make eating regularly or preparing nutritious meals to feel impossible. Unfortunately, besides medication, our system has little support to help patients diagnosed with depression, so you might feel overwhelmed with how to approach it or discouraged even to start. Many doctors use talk therapy and medications to treat depression, but did you know that nutritional deficiencies and mental health are strongly linked? While supporting depression takes much more than eating your fruits and vegetables, arming yourself with the knowledge about how your diet can affect your mood, you can start to take more control over your mental health. Let's dive into how what you eat affects your brain and mood. How Does Nutrition Affect Depression? Proper nutrition is essential to your mind and body's well-being, and it can help reduce the severity of some depressive symptoms. ​ Nutritional deficiencies, especially vitamin D, B12, and iron, increase your risk of depression. A nutrient deficiency may also lead to a hormone imbalance, which is common among those with significant depression. First, if you’ve recently been diagnosed, start by asking your medical doctor or naturopath to check in on common nutrient deficiencies like iron, b12, and vitamin D since one in three depression cases is linked to defects. Did you know that depression, anxiety and insomnia, among other neurological disorders, all correlate to neuroinflammation? That's right; depression is inflammatory. The processed foods common in North American diets do nothing to help this, including: Highly processed, low-fibre foods Trans fats (margarine, hydrogenated oils) Canola, corn, soybean oils High glycemic foods that spike your blood sugar levels Artificial sweeteners like Splenda and high-fructose corn syrup Meat and dairy-raised or grain-fed diets GMO crops, like soy and corn ​ What Nutrients Foster Healthy Brain Function? A few primary nutrients play a significant role in fostering a healthy brain. By choosing foods naturally rich in these nutrients and supplementing your diet with vitamins where necessary, you can make a big impact on your mental health. Protein Protein is for much more than simply building muscle mass — it also promotes neurological health. The amino acids in protein provide the critical building blocks for both your hormones and your neurotransmitters. If you aren’t eating enough protein, you may lack the amino acids key to producing your ‘happy hormones’ like serotonin and dopamine. The higher availability of these two hormones is essential in counteracting depression. Vitamin D For people who spend a lot of time indoors or live in climates with less sun, vitamin D deficiency is a common problem (it's suggested that ⅔ Canadians are deficient). Low vitamin D levels are often linked to depression due to the high accumulation of vitamin D receptors in the same brain area that depression affects. Vitamin D is also a hormone modulator, assisting in generating some of the essential hormones that keep us feeling content. Spending some time every day in sunlight is an excellent way to get more vitamin D. Eggs, mushrooms, and fatty fish are also reliable sources of vitamin D; however, its rarely enough to keep you from deficiency. Talk to your naturopath about testing your levels and how much is ideal for supplementation. Omega-3 Fatty Acids Interestingly, depression incidents are reported to be less common in groups that consume more fatty fish, which sparked an investigation into Omega 3’s and their role in reducing depression. And to no surprise, according to studies, Omega-3 fatty acids support brain health. While the mechanism between depression and Omega-3 isn’t yet conclusive, its proposed benefits come from omega-3’s ability to travel through the blood-brain barrier easily, interact with mood-related molecules in the brain, and provide inflammatory modulating effects. Adding fatty fish, nuts, and seeds like walnuts and chia seeds to your diet can increase your body’s omega-3 saturation and improve mood. You can also supplement Omega 3’s. However, the ratio and concentration do seem to matter. The most effective Fish Oil preparations appear to have at least 60% EPA relative to DHA, with benefits typically best seen with over 1000 mg of EPA per day. Get Your Mental Health Back on Track with Nutrition Whether you need more vitamin D or other nutrients in your diet, a healthy diet can be the first step toward a happier lifestyle. However, it is essential to acknowledge that making changes or finding the motivation to do so when in a depressed state can feel daunting. However, support is available. To learn more about where to start in taking control of your diet and ruling out nutritional deficiencies which may be impacting your mental health, contact Dr. Courtney Holmberg, ND, at (647) 351-7282 today to book a consultation.​

The term 'hormonal imbalance' gets thrown around a lot these days. If you've scrolled through social media or listened to any health related podcasts recently, you're sure to have come across this buzz word. But what are we actually referring to when we say hormonal imbalance? Are they talking about sex hormones, metabolic hormones, or adrenal hormones? Is this a symptomatic imbalance or a clinical one? It's important to know what we're referencing when we talk about hormones since the term itself is an umbrella for numerous communication molecules that float through the body. Let's spend a moment and actually break down the most important hormonal systems in your body, and identify where imbalances may exist. Sex steroid​ hormones Your sex steroid hormones, often referenced as your reproductive hormones, kick in at puberty and control - you guessed it - our reproductive systems. Imbalances in these systems can lead to acne, hair loss, PMS symptoms, low lidibo, and in more significant cases, irregular or missed periods, infertility issues and extreme fatigue/mood issues. The most common issue facing young women in my practice is hyperandrogenism, or excessive production of testosterone, leading to acne, hair loss and darkened hair growth. It’s often caused by conditions like PCOS or excessive stress, but in some cases it can also be genetic. Correcting ovulation patterns and dealing with the mental and physical stressors placed on the body are the most common alternative to oral birth controls and androgen suppression medications in these situations. PMS is also a common symptom of hormonal imbalance, although its important to differentiate if the symptoms is being caused by hormones, or just made worse by a change in hormones. Its common for women to have lower progesterone levels compared to their estrogen, resulting in PMS symptoms presenting the last 7-10 days of their cycle. This again is correcting by supporting ovulation and managing aggravating factors like stress, lack of sleep and exercise. Metabolic Hormones There are numerous hormones that control your metabolism, but the most impactful ones are insulin and thyroid hormones. Insulin is a reactive hormone, meaning in only released in the presence of glucose in the blood stream, and the most those levels go up and down, the more the cells start to gradually ignore insulin signals. This means cells cannot update glucose as energy, resulting in weight gain and fatigue as the primary symptom. Weight gain and fatigue can also be as a result of low thyroid hormones. Your thyroid products hormones that control the rate in which your body burns fuel, amongst other things, so a lack of it slows things down. If you’re experiencing any of these symptoms, these would be important hormones to look into getting tested. Adrenal Hormones Cortisol, epinephrine and norepinephrine are a few of the corticosteroid hormones are made in the small organ that sites above your kidneys, known as your adrenals. Overstimulation of this organ from both physical and mental stressors can lead to an overproduction of these hormones, presenting as anxiety, panic, lack of appetite, insomnia, and so on. Simultaneously, a lack of these hormones can cause extreme fatigue and burnout. Your adrenal hormones have a large influence on the rest of your endocrine system, which is often why stress makes all hormonal issues much worse. Testing for hormonal issues You many have been told by your MD that blood work for your hormones will not provide answers, and in many cases, that's correct. ​ Unfortunately, unless is there something pathologically wrong (like PCOS or an adrenal crisis), its hard to test for these issues via standard blood work, since most hormones are to limited in the blood stream to identify more functional imbalances. ​ This is where more sensitive testing like saliva and urine may be of value, and I emphasize the may. Not all issues can be ruled in or out via hormone assessments, and that's why its important to talk an experienced Naturopathic Doctor about options for testing and if its right for you. How to regulate hormones naturally ​ I always advise starting with these simple steps to address hormone imbalanced before you involve supplementation. Protein helps you feel fuller for longer and is critical when trying to balance your metabolic hormones. Eat around 20 to 30 grams with every meal, or for certain people, your body weight in lbs. Eat fresh vegetables (especially greens), and fermented foods to support the beneficial bacteria in your gut. This combats insulin resistance and boosts your immunity. Cut out sugar as far as possible to protect your gut and stabilize your metabolic hormones Improve the amount of fibre you eat to improve insulin sensitivity, manage your hunger, and feed your gut Use your body as feedback for exercise. If you’re constantly injuring yourself or shorting yourself on sleep just to get a workout in, consider the impacts that has on adrenals. If you’re feeling tired a lethargic, considering adding in low intensity movement to pick up your energy. Find ways to relax and combat stress to reduce cortisol levels. This may also help you lose weight as excess cortisol interferes with insulin production. Get the recommended 7 to 8 hours of sleep at night to reduce hunger, improve insulin sensitivity, and regulate endocrine production. ​Speak to Dr. Courtney Holmberg About More Natural Ways to Balance the Endocrine System ​ Learning how to properly balance hormones can make significant changes to your life, but also be mindful to be objective when considering whether or not your hormones may play a role in your symptoms. To learn more about hormones and their role in your health, as well as discuss proper hormone testing if necessary, contact Toronto Naturopath, Dr. Courtney Holmberg at 647-351-7282 or schedule your appointment online today.

Irritable bowel syndrome (IBS) is a common GI disorder impacting roughly 1 in 5 Canadians, with our incidence rate being one of the highest in the world (18% vs 11% globally). However, despite its high prevalence, health care costs and impacts on people's quality of life, our understanding of the true ‘root cause’ of IBS is limited. It often occurs in association with gut infections (often referred to as post-infectious IBS), bacterial overgrowths (also known as SIBO), or heightened stress (people exposed to stressful events, especially in childhood, tend to have more symptoms of IBS). Fortunately, outside of impacts on quality of life, the good news is IBS doesn't cause changes in bowel tissue or increase the risks of colorectal cancer. Irritable bowel syndrome can cause the following symptoms, which may differ in each person. Cramping Abdominal pain Bloating and gas Changes in how often you have a bowel movement Diarrhea Constipation Generally speaking, the muscles of the colon of people with IBS tend to contract more than in people without this condition, causing cramps and pain. These problems cause the digestive tract to become very sensitive, and this is where diet and lifestyle changes come into play Diagnosing IBS The diagnosis is considered a ‘diagnosis of exclusion’, meaning all other causes of symptoms must be ruled out to rule in IBS. It’s important to work with your clinician to complete the proper testing to rule out other factors, such as infection, bacterial overgrowth, celiac disease, IBD and other overlapping pathologies. However, the most up-to-date studies suggest the microbiota in our gut plays a key role in the pathophysiology of IBS and poses the question if probiotics can truly help. Which probiotics could help IBS Research has suggested that an important factor in the management of IBS is to support a balance of the gut-brain axis, and probiotics in the correct doses + correct strains can assist with this [2]. The two most well-researched species of probiotics are “Lactobacillus” and “Bifidobacterium,” which have not only been shown to aid the digestive system but also assist the immune system, provide anti-inflammatory benefits to the gut, strengthen the intestinal barrier and many more influences, including improvements in mood and metabolism. However, strain specificity matters and not all probiotics may work. Lactobacillus plantarum 299v The literature demonstrates some really promising results with this probiotic strain. L. plantarum 299v has been shown to lower inflammatory markers associated with cancer risk, prevent c. difficile diarrhea in antibiotic recipients, and improve IBS symptoms including gas, bloating, abdominal pain and irregular stools. A recent review of the research also concluded that the intake of L plantarum 299V at only 5-10 billion CFU per day was shown to significantly relieve abdominal pain and flatulence, and normalize stool in IBS sufferers, providing significant improvements to their quality of life with only 4 weeks of use [3]. Bifidobacterium Infantis (also referred to as bifidobacterium longum) A meta-analysis of the probiotic strain b. infantis (a strain commonly found in many IBS targeted probiotic combinations) also concluded that when used in combination with other composite probiotics, b. infantis significantly reduced abdominal pain, bloating and distension in IBS sufferers. Not only were symptoms improved, but there is also data suggesting that this strain of flora assists in increasing plasma concentrations of tryptophan, the precursor of serotonin [4]. While studies don’t show significant benefits with the use of antidepressant therapies (aka SSRIs) in the management of IBS, serotonin delivered locally by bacteria may be more effective. Studies also prove that probiotics can help, even in their inactive state. One study looked at the use of an inactive probiotic in women with IBS, and 30% of the women reported an improvement in pain and less discomfort within a three-week or more period compared to those taking the placebo. When treating IBS, of course, we cannot exclude diet and stress management as a part of a well-rounded treatment plan (read more about the FODMAPs diet for IBS here), but it's evident that the right probiotics have a largely positive effect. To learn more about IBS, proper diagnostic assessments, and treatment options for irritable bowel syndrome, please contact Toronto Naturopathic Doctor, Dr. Courtney Holmberg at 647-351-7282 to schedule your appointment today. Other References: Lovell RM and Ford AC. Global prevalence of and risk factors for irritable bowel syndrome: A meta-analysis. Clin Gastroenterol Hepatol. 2012 Jul;10(7):712-21.e4. Pimentel M, Lembo A. Microbiome and Its Role in Irritable Bowel Syndrome. Dig Dis Sci. 2020 Mar;65(3):829-839. doi: 10.1007/s10620-020-06109-5. PMID: 32026278. Kaźmierczak-Siedlecka K, Daca A, Folwarski M, Witkowski JM, Bryl E, Makarewicz W. The role of Lactobacillus plantarum 299v in supporting treatment of selected diseases. Cent Eur J Immunol. 2020;45(4):488-493. doi: 10.5114/ceji.2020.101515. Epub 2021 Jan 25. PMID: 33613097; PMCID: PMC7882405. Andrew P. Allen, Gerard Clarke, John F. Cryan, Eamonn M. M. Quigley & Timothy G. Dinan (2017) Bifidobacterium infantis 35624 and other probiotics in the management of irritable bowel syndrome. Strain specificity, symptoms, and mechanisms, Current Medical Research and Opinion, 33:7, 1349-135. https://www.healthline.com/nutrition/9-signs-and-symptoms-of-ibs https://www.frontiersin.org/articles/10.3389/fmicb.2019.01136/full#

Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal health issues in women, affecting an estimated 1 in 10 women of reproductive age. Many women are first diagnosed when they are having difficulty trying to conceive, but PCOS presents with many other symptoms, like hair loss, acne, hirsutism, and weight gain. These symptoms can affect a woman's health even beyond trying to get pregnant. What Causes PCOS? ​ The exact cause of Polycystic Ovary Syndrome is unknown, though it is thought that genetics play a major role. PCOS is a complex disorder that presents itself as a group of symptoms resulting from hormonal imbalances -- usually an excess of androgens like testosterone and high levels of insulin. These symptoms include: Irregular menstrual cycles. Typically, women with PCOS will have long cycles (often longer than 35 days), missed periods, or no period at all. Some women may have shorter cycles. Ovarian cysts. Hirsutism is abnormal hair growth on the chin, face, and other areas usually seen in men but not in women. Male-pattern hair loss on the scalp. Acne on the face, chest, and upper back. It may be cystic acne. Darkening of skin on neck creases, under the arms, under the breasts, and in the groin. Skin tags Weight gain and difficulty losing weight. Insulin Resistance and PCOS Androgens – sometimes referred to as "male hormones" – are produced by both men and women. Women produce androgens in smaller amounts. Higher-than-normal levels of androgens are a common indicator of PCOS, and often attribute to the symptoms of hirsutism and acne. When women start producing androgens, like testosterone, in higher than normal amounts it can lead to metabolic interference, an inability to lose weight, and weight gain. Excess weight is highly correlated to insulin resistance. Between 65-70% of women with PCOS will experience insulin resistance [1]. What Is Insulin Resistance? Insulin is a hormone that regulates the level of glucose in your blood. Upon eating, insulin is released to allow the cells to absorb sugar from food to either use it for energy or store it for later use. When a person is insulin resistant, their body ignores the signals, ultimately leading to further insulin release and a worsening of the vicious cycle. When sugar isn't utilized and stays high in the bloodstream, it ultimately gets stored as adipose tissue, also known as fat. Insulin resistance can lead to: Type 2 Diabetes Cardiovascular disease Non-alcoholic fatty liver disease Higher risk of developing certain types of cancers, like uterine and bladder cancer Fat and PCOS One thing to remember is that fat is not just storage tissue but in fact an "endocrine organ". We're good a storing fat, since fat ultimately is an efficient way to store energy. It actually regulates our appetite through a hormone called leptin. It regulates inflammation, as well as our sensitivity to insulin and blood sugar control. Believe it or not, healthy fat tissue actually provides us benefits, such as hormones like adiponectin and cytokines that reduce inflammation. However, dysfunctional fat cells, commonly seen in PCOS, are enlarged and sometimes necrotic. As a result, the dying fat cells produce inflammatory markers with affect our immune system and hormones. What Tests are Essential in PCOS The following lab markers should be tested in PCOS to help understand the root of the problem, your likelihood of fertility, and your course of treatment. All these markers can be ordered via your MD, endocrinologist, or naturopath. FSH (day 3 of the cycle, if cycling) LH (day 3 of the cycle, if cycling) Estradiol (day 3 of the cycle, if cycling) Progesterone (day 21, or 7 days post-ovulation) Cortisol Free testosterone, total testosterone Prolactin DHT – dihydrotestosterone SHBG – sex hormone binding globulin HbA1C, fasting glucose, fasting insulin DHEAS Ferritin TSH, free T4, free T3 25-hydroxy Vitamin D Managing Insulin Resistance and PCOS Weight loss is evidently a key component to PCOS management. This becomes a large source of frustration for many patients with PCOS since as previously mentioned, one of the primary symptoms of this disorder is an inability to lose weight. Fortunately, treating a major root of the problem – insulin resistance – can mitigate many of the other symptoms of polycystic ovary syndrome. While diet and exercise are critical, the first step to losing weight for PCOS and insulin resistance is to understand what foods raise insulin levels rather than glucose levels. Furthermore, the inflammatory properties of foods also matter. A specialized diet is often required to get insulin levels back to normal, such as a ketogenic diet, a low glycemic index diet, or even a food insulin-demand diet. No one diet works for everyone, which is why I will always make suggestions based on individual needs and situations. Supplements can also aid the progression of insulin sensitization by reducing inflammation and optimizing glucose absorption. N-Acetyl-Cysteine, which is a precursor to glutathione in the body and is a powerful antioxidant and protector of inflammatory stress from insulin, ultimately shows benefits in PCOS. Inositol is one of my favourite therapies, as it has the ability to improve insulin sensitivity, and is one of the main intracellular messengers for insulin use within the cell. Clinic studies show higher doses of vitamin D improve glucose metabolism in lipid profiles in individuals with PCOS vs standard dosing recommendations [2]. Minerals like magnesium, calcium, and zinc have also been shown to improve inflammation. Ahmadi et al. (2017) also recently determined that probiotics, which promote beneficial effects on immune function and inflammation, have been shown to have favourable effects on weight loss, insulin resistance, TG and cholesterol [3]. Vitex, also known as Chaste Tree, contains the constituent Agnugol, which affects opiate receptors in the brain as well as dopamine. Menstrual cycle regulation from Chaste Tree has been shown to be as effective as metformin in clinical trials with fewer reported side effects [4]. Lastly, stress management is critical. High levels of cortisol affect insulin control and thyroid function. A treatment plan that overlooks stress and anxiety is missing a large piece of the puzzle. As you can see, PCOS is a complex, multifaceted syndrome. Managing PCOS symptoms and insulin resistance requires a multifaceted approach. If you suspect you have PCOS or are experiencing any of the symptoms of PCOS, please feel free to contact Toronto naturopath, Dr. Courtney Holmberg at 647-351-7282 to schedule a consultation today. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277302/ https://www.ncbi.nlm.nih.gov/pubmed/28679142 https://www.ncbi.nlm.nih.gov/pubmed/28142296 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5296515/

Histamine intolerance symptoms are experienced by many people, although it still remains relatively misunderstood (that being said - research on the topic is quickly expanding). Its severity ranges from more severe IgE-mediated symptoms to milder intolerances to fermented or aged foods containing high histamine levels. Here, we’ll examine more about this condition, its causes, and what you can do to alleviate symptoms. ​Allergies form when the immune system improperly identifies an otherwise harmless molecule like a dust particle or pollen as a danger, mounting an immune response and producing the symptoms we’ve come to recognize as ‘allergies”. What Is Histamine Intolerance? Histamine intolerance is when the body has trouble with histamine clearance, either from excessive production or difficulty breaking it down. Since major of mast cells line our skin and mucous membranes, most symptoms include congestion, itching, and gastrointestinal disturbances. Since the disorder is driven by excessive histamine in the body, the cause could be as simple as consuming too many histamine-rich foods like alcohol, fermented foods, and dried/aged food, or in more complicated cases it could due to trauma to the intestinal lining and/or downregulation in the enzymes diamine oxidase (DAO) and histamine N-methyltransferase (HNMT) in the gut that assistance in histamine clearance. ​ How is a Histamine Intolerance Diagnosed The simple answer is - clinically. While appropriate testing for histamine intolerances can be helpful to not only isolate the cause of the issue but support recovery long term, negative tests cannot always rule out an intolerance. This is where an experienced diagnostician can come in handy. It's also important to note that histamine intolerance is not an allergic reaction or food allergy, so traditional skin-scratch and allergy tests will be negative. What makes histamine intolerance so insidious is that it can manifest in many different ways. Common symptoms of histamine intolerance include: Wheezing/shortness of breath Hives or dermatographia Eczema Fatigue Bloating Diarrhea Heartburn/Reflux Irregular/painful menstrual cycle Headaches Nasal congestion/itchy eyes and nose Increased anxiety An elimination diet and challenge remain one of the best ways to know if you have histamine intolerance. Physicians may also check the levels of histamine in your bloodstream or take a skin biopsy, but this type of testing is more effective for conditions like mast cell activation syndrome. The DAO enzyme can also be measured, however as mentioned previously, normal results do not rule out an intolerance. Lastly, secondary histamine intolerances are more common in individuals with Irritable bowel syndrome, inflammatory bowel syndrome, dysbiosis or an overgrowth of bacteria in the gut. This is where SIBO testing and stool testing should be considered. Treatment with a Low Histamine Diet Regimens ​​ Since histamine intolerances are a by-product of how your body processes dietary and internal histamine, eliminating dietary intake can keep your levels below symptomatic thresholds. However, while eliminating high-histamine foods from your diet may seem like a simple solution, it can also be an overwhelming and restrictive process. As foods age, they increase in histamine content. This makes foods like smoked and aged meats, cheeses, vinegar, wine and fermented foods naturally high in histamine. Also, longer shelf life foods, previously frozen, and ever leftovers will also typically have higher histamine contents. Also, as you can see, the list can grow quite large, and whether or not we can achieve an absolute histamine-free diet becomes debatable. This is where I often recommend exploring why a histamine intolerance occurred in the first place. Since we know histamine intolerances are more common in people with gastrointestinal issues, this is often where I start. Furthermore, probiotics, antioxidants and vitamin C have all been shown to have favourable impacts on mast cell stabilization, which can expedite recovery over the long term. To learn more about histamine intolerances, proper diagnostic assessments, and treatment options, please contact Toronto Naturopathic Doctor, Dr. Courtney Holmberg at 647-351-7282 to schedule your appointment today.

Irritable bowel syndrome (IBS) is the most common gastrointestinal disorder worldwide, affecting more than 5 million Canadians each year (that's 1 in every 6 people). It includes symptoms such as indigestion, bloating, excessive gas, constipation, and/or diarrhea. However, a proper diet is one of the ways IBS can be managed. A common strategy has always been to incorporate ‘healthy’ food and avoid the ones that worsen the symptoms, however, some are surprised to find out that a diet rich in fruits and vegetables can sometimes actually make symptoms worse. This is where we look at something called the low FODMAP diet, which has been clinically proven to help ¾ of IBS sufferers. Let’s learn more. In this diet plan, the food items are classified as low, moderate, and high food. People with IBS must avoid high foods and consume low foods to determine a decrease in symptoms. However, if a person consumes low food excessively for long periods of time, it can also be harmful to gut microflora and increase your risk of nutrient deficiencies, so it's always important to talk to your doctor, naturopath or dietician about how long to avoid these foods, when to determine benefit and how to reintroduce. How Does A Low FODMAP Diet Work? A low FODMAPs diet aims to help you learn which foods (if any) you do not tolerate and which are the trigger for your IBS. The diet consists of a 3 step process, as follows: 1 - Elimination This phase can range from 3 to 8 weeks, depending on the person’s health and condition. In this, the individual is required to eliminate all high FODMAP food from their diet. Remember, the FODMAP list is extensive and can restrict some key nutrients for some individuals, so it’s always best to work with a professional through this phase. 2 – Reintroduction If after elimination, the symptoms significantly reduce or resolve, it’s safe to conclude that one or more high FODMAP foods are a trigger for IBS symptoms. You then must start incorporating FODMAP foods into your diet in a systematic way to determine the source of the intolerance. Generally, a person must eat the FODMAP foods at least once every day to every other day for ~3 servings to identify the trigger foods, increasing the quantity of the food each time. Monitoring symptoms through exposure will help determine which sugar groups are safe and which ones are not. 3 – Maintenance Now that the trigger food is traced, a person can return to their original diet while limiting the food that produces the IBS symptoms. At this point, most people are able to return to their original diet (minus a few possible avoidances) without symptoms. Key Foods To Avoid Vegetables: mushrooms, asparagus, cauliflower, beetroot, onions, and garlic Fruits: cherries, mangoes, watermelon, peaches, pears, apples, and apricots. Dairy: lactose-containing cow milk, cottage cheese, yogurt, ricotta cheese, ice cream, and custard Grains And Cereals: rye, wheat, kidney beans, soy products, lentils, and chickpeas. Sweeteners: Honeys, agave nectar, high fructose corn syrup, cough medicine, sorbitol, and sugar-free gums. Many lists suggest slightly modified food restrictions, and the list you see above is very simplified. The most valuable resource I generally recommend for patients embarking on a FODMAP diet is the smartphone app made from Monash University called ‘Monash University FODMAP diet’. The guidelines of Monash University tend to be the most detailed and well-researched. The Bottom Line The low FODMAP diet plan is proven and has helped many people with Irritable bowel syndrome. However, make sure to contact a professional dietitian or Naturopath Doctor who is versed on the FODMAP restrictions before following any diet plan. Many people stick with the low FODMAP diet for a long time because it eliminates IBS and improves overall well-being, however, you must way out the benefits against the risk in every case. Resources: https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/ https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

Migraines can be excruciating. ​They can be so severe that women with migraines may miss work or even school due to the severity of their condition. If you're one of those people, you need to understand the cause of your migraines so that you can take steps to prevent them from happening. While you may experience many different types of migraine, hormonal migraines rank among the most common type and affect up to 30% of women in Canada who suffer from this hormonal condition. What Are Hormonal Migraines? Hormonal migraines are a type of migraine that occurs in women around the time of their menstrual cycle. They commonly include severe headaches and can also cause nausea and vomiting, as well as sensitivity to light, sound, or smell. Hormonal migraines differ from other types of migraines. For example, they don't have the same warning signs that different types of migraines do. In addition, they don't cause auras before the headache starts, and they aren’t as often triggered by things like alcohol or stress (although they can certainly make it worse). They also don't respond to the same treatments as non-hormonal migraines do: Painkillers won't help, and neither will triptans (drugs used for treating other kinds of migraines). What Is the Link Between Hormones and Migraine Headaches in Women? Changes in hormone levels in your body trigger hormonal migraines. While the true cause of hormonal migraines is not entirely understood, they typically occur when a drop in estrogen, progesterone, and other hormones occurs before a menstrual bleed. It’s believed that estrogen and serotonin have a direct correlation, so when estrogen drops, serotonin drops, which may be the source of the migraine’s onset. Hormonal migraines affect women more often than men. They also occur more frequently during pregnancy and after childbirth. The most common symptom of a hormonal migraine includes a headache that usually starts on one side of the head and spreads across the whole head. It can also accompany nausea, vomiting, and sensitivity to light and sound. The most frequent hormone-triggered migraines occur two weeks before menses begins and during the first few days of menstruation. A woman's risk of having a hormonal migraine increases as she approaches menopause, and hormonal migraines often resolve when she reached menopause. Something to make note - oral birth control pills can worsen (or may be the cause of) hormonal migraines. If you are experiencing severe premenstrual headaches and are using an oral hormonal contraceptive, talk to your doctor about a change to your contraceptive. If you suffer from hormonal migraines and want to resolve your symptoms, contact Toronto-based Naturopathic Doctor, Dr. Courtney Holmberg. With over ten years of experience in helping patients with hormonal imbalances and other conditions, Dr. Holmberg ND understands the importance of taking a holistic approach to migraine management, looking at the whole person—not just the symptoms—to find solutions that fit each individual's needs. Call 647-351-7282 today to book your appointment with her clinic to get to the bottom of your hormonal migraines today.

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 is 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. What causes it? While excluding the more emergent or complicated causes of bloating, the uncomfortable abdominal distention is most commonly attributed to two overarching concerns: digestive dysfunction and/or hormonal dysregulation. Digestive Dysfunction: if your bloating happens following meals, or if you wake with a flat stomach in the morning, but carry a 3-month food baby by bedtime, it could be related to your digestion. low stomach acid: an acidic state is required to digest foods and absorb micronutrients. When the stomach lacks acidity, these foods do not get broken down and absorbed, but rather fermented by bacteria in the gut, leading to symptoms of gassiness, bloating, and sometimes even stool changes. food intolerances: much like any other inflammatory reaction, food intolerances create an inflammatory state in the gut, leading to fluid retention and ultimately, bloating. Learn more about food allergies here >> dysbiosis: an overgrowth of bacteria and yeast in the stomach can also be a cause of foods being fermented instead of digested. There may also be an association with bacterial overgrowth in otherwise sterile environments, such as the small intestine, referred to as small intestinal bacterial overgrowth (SIBO). It is suggested that roughly 75% of IBS cases are actually misdiagnosed SIBO. Talk to me about SIBO here >> Hormonal Dysregulation: if your bloating is present even upon waking, has no correlation to food, or has a cyclical pattern with menstrual flow, it could be your hormones. excess estrogen: breast tenderness, water retention, and swelling/bloating before menses with heavy bleeding are often attributed to too much estrogen in the body low progesterone: another cause of bloating before menses, that typically lasts anywhere from ~2 weeks before flow, with short cycles and long bleeding times (>6 days). Since progesterone produces a lovely calming effect on the body (the pregnancy glow), low levels cause be a source of premenstrual irritability. Learn how to investigate your personal hormone profile here What can I do about it? 1. Castor oil packs - saturate an old face cloth with castor oil and apply directly to the lower abdomen with a heating pack for ~30 mins for temporary relief of bloating. Be careful not to do this during menses, as castor oil has a very stimulating effect, and will make flow heavier. 2. Lemon water - lemons are a natural diuretic and gentle laxative, and hydration is essential to stop bloating (since dehydration causes your body to hold onto water). Have some lemon water first thing in the morning on an empty stomach to spark digestion, and detoxification, and reduce salt retention in the body. 3. Watch WHAT you eat - dairy, wheat, carbonated beverages, beans, and sugars/sweeteners have all been associated with increased bloating. Dairy and wheat can be pro-inflammatory to the gut, carbonated beverages increase gas buildup, beans contain undigestable sugar which gut bacteria love to ferment, and sugar feeds those unwanted gut bacteria. Things like bitters before meals and peppermint tea following meals work well for bloating surrounding eating. 3. Watch HOW you eat - chew your food thoroughly and don't eat on the run, Ditch the chewing gum, and skip the drinking straws. All these habits cause you to swallow air into the digestive tract and is a common source of temporary bloating. 5. A good probiotic - rebalancing the gut bacteria can be essential to eliminating bloating for good. High amounts of the probiotic strains L. acidophilus & L. caseii have been shown to help relieve bloating symptoms. However, the wrong probiotics can actually make symptoms worse, and should be introduced following antimicrobial treatment for those suffering from SIBO. Talk to your Naturopath to see if probiotics are right for you.

One of the most important focuses in life is prioritizing our mental health. Whether you prefer self-care practices, meditation, yoga, or even beauty routines, engaging in something that slows us down and focuses us inwards is beneficial. But believe it or not, outside of exercise and meditation, one of the best ways to support your mental health is to adopt habits that support your gut health. But what is the connection between gut bacteria and mental health? Our gut is the home of our enteric nervous system, often referred to as our "second brain,” and evidence shows the microbiota in our gut can produce neurotransmitters that can largely influence this nervous system. Beneficial bacteria in our gut have the capability of influencing our mood, encouraging vitamin production, regulating a healthy sleep rhythm, and benefiting hormone production. The synergy between the Gut-Brain via our microbiome has significant implications for supporting mental health and overall well-being. Our Microbiome's Impact on Our Mental Health To understand the microbiome's impact on our mood, we must first understand the gut-brain axis. The gut-brain axis (GBA) consists of bidirectional communication between the central (aka ‘fight or flight’) nervous system and the enteric (a large division of the ‘rest and digest’) nervous system, linking emotional and cognitive centers of the brain with peripheral intestinal functions like blood flow, transportation and immune function. The gut-brain axis's primary mechanism is to regulate: - production, expression and turnover of neurotransmitters (serotonin, GABA etc.) - protection of the intestinal barrier - modulation of enteric sensory afferents (digestion, absorption, elimination) - making short-chain fats that influence memory, mood, learning, and inflammation - immune regulation Communication between these two systems involves the release and binding of neurotransmitters, most notable being GABA, dopamine and serotonin (1). Not only do they influence the way we feel, but they also influence the peripheral intestinal functions we just mentioned. Another interesting fact - during fetal development, the gut and brain tissue comes from the same cells in the embryo, which split to create two separate organs connected by the vagus nerve. In 2012, the Human Microbiome Project Consortium was published, creating a framework for the structure, function, and diversity of the healthy human microbiome. From there, research progressed to show that our gut microbiomes can have an impactful influence on our mood, and vice versa. Numerous studies associate gut health and Parkinson's disease, anxiety, and depression. For example, people with low diversity in the gut are more likely to experience anxiety and depression. Data suggests as our diet influences our microbiome, our microbiome influences the activity of our vagus nerve, which is directly correlated to our capacity to regulate stress responses (2). This is the same mechanism that breathing, yoga, and meditation contribute to stress resilience and mitigating mood and anxiety symptoms. How to Support Your Microbiome for Mental Health Essentially, consuming the right foods and probiotics can improve mental health and well-being. Let's break down some of the most impactful changes you can make. Remove inflammatory foods Eliminating pro-inflammatory foods like sugar, gluten-containing grains, and dairy might be a great place to start if you’re experiencing mental health struggles. These foods have been linked to increased levels of systemic inflammation and the resultant decline in our beneficial flora (3). Instead, incorporate more fresh fruits and vegetables, fibres, and anti-inflammatory spices that can affect your microbiome food sources and support. For example, some of the best gut-boosting spices that promote inflammation reduction are saffron, turmeric, bay leaves, ginger and cinnamon. Incorporate fermented foods and probiotics. Research suggests that specific probiotic strains have the capability of influencing our mood, gut function, and inflammation levels. Of particular interest are the strains Lactobacillus helveticus R0052 and Lactobacillus rhamnosus R0011, with studies demonstrating better stress levels and coping skills, which may be a result of benefits on barrier function and suppressing inflammation (4). Eating more fermented foods like yogurt, kimchi, sauerkraut and kombucha (watch for added sugar) can significantly increase your exposure to probiotics. Eat More Fibre Eating nuts, seeds, and leafy greens is vital as they are rich in fibre, folate, iron, and other vitamins. Leafy greens like Swiss chard, spinach, arugula, and collard greens are excellent sources of folate. Folate is an essential vitamin, helping to decrease depressive symptoms, and nuts, seeds and greens rich in soluble fibre improve gut bacteria by acting as a source of nutrition. Good bacteria eat these fibres to produce short-chain fatty acids (most notable being butyrate), which have been shown to regulate nutrient absorption, reduce inflammation and oxidative stress on the gut lining, reinforce gut barriers, and improve motility. Furthermore, an increasing number of studies have stressed the role of butyrate in the prevention and inhibition of colorectal cancer. Beyond the gut, butyrate is also showing promising potential for its therapeutic benefits in hemoglobinopathies, genetic metabolic diseases, and metabolic diseases (insulin resistance, high cholesterol, and ischemic stroke). Support Your Vagus Nerve The vagus nerve is comprised of a group of afferent fibres that originate in numerous layers of the intestinal walls, and connect to an area in the brain that regulates hunger, appetite, and the digestive process via gut hormones and regulatory peptides like ghrelin, cholecystokinin (CCK), glucagon-like peptide-1 (GLP-1), and peptide YY (PYY). What's even more interesting is there seems to be a symbiotic relationship between your microbiome and these gut hormones, which ultimately bind to chemoreceptors and regulation our food intake and energy balance. Strengthening your Vagus nerve may include things like cold plunges, breathwork, humming/singing, morning sunlight, and certain forms of meditation. A really practical way to actively support your Vagus nerve would be to check out the Nerva App (a personal fav) Focus on Vitamin D While not entirely correlated to gut function, it's always essential to highly that not receiving enough vitamin D can lead to significant increases in anxiety and depression. Unfortunately, vitamin D deficiency is common, so it is essential to implement more foods rich in this vitamin. Herring, salmon, cod liver oil, sardines, and egg yolks are some of the best vitamin D-rich foods, but it’s important to supplement during winter months to ensure you're getting enough. Naturopathic Support for Your Gut-Brain Axis If you want to take a different approach regarding your mental health, start by considering how your gut influences your feelings. Naturopathic support aims to remove the aggravators, improve the gut barrier, and restore the microbiome to get you back to feeling like the person you were meant to be. Dr. Courtney Holmberg, a Naturopathic doctor in Toronto, has a clinical focus on digestive health, the microbiome, and its influence on mental health. Contact us at 647-351-7282 to book an appointment. References: https://pubmed.ncbi.nlm.nih.gov/25830558/ https://pubmed.ncbi.nlm.nih.gov/29593576/ https://pubmed.ncbi.nlm.nih.gov/25415497/ https://www.wageningenacademic.com/doi/abs/10.3920/BM2011.0032 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3070119/

Hair thinning and/or hair loss is a familiar experience for many, especially as we age. It’s a topic close to home, as I’ve struggled with my own personal battle with hair loss. Until recently, the cause of male or female pattern baldness was not widely understood and thought to be primarily to be an inherited trait. But it turns out that a specific androgen – DHT – plays a significant role in hair loss. ​What is DHT? Dihydrotestosterone, or DHT, is an androgenic hormone derived from testosterone. We often think of testosterone as being mostly a male hormone, but it can also be found in smaller amounts in females and is essential for mood, energy, and reproduction. ​ In men, the androgen group of hormones, including DHT, play a significant role in the development of male sex characteristics such as deepened voice, body hair growth, increased muscle mass, growth of male reproductive organs, and how fat is stored in the body. While testosterone is the most abundant androgen found in men, playing the greatest role in controlling and maintaining many physiological and reproductive processes, DHT also helps influence these processes. In fact, DHT has been demonstrated to be 2.5x more biologically active than testosterone, however, it is found in significantly smaller amounts. ​ How does DHT impact Hair Loss It was once believed that genetics and testosterone were to blame for hair loss. However, evidence now suggests that it is less about the amounts of circulating testosterone, and more about the levels of DHT binding to the scalp follicle itself that are important in hormonal hair loss. About 10% of the body’s total testosterone converts to DHT each day for both men and women (1). The Type II 5-alpha reductase enzyme lives in the body’s hair follicle’s oil glands. Hair loss occurs when higher than-normal levels of DHT attach to the hair follicles and shrinks them, shortening the growth cycle of the hair follicle. This also leads to brittle hair, hair that falls out too easily, and resultant balding. Signs of elevated DHT in men will often present as: - baldness (male-patterned) - prostatic enlargement - acne - aggression - sleep apnea and in women as: - hair loss (diffuse thinning, may be predominant in the crown or anterior hairline) - increased body hair growth (chin, chest, nipples, abdomen) - acne - androgenic PCOS Genetics Are Still a Factor You can inherit baldness from either parent. Generally speaking, if one or both parents experienced male or female pattern balding, you will as well. Variations in the androgen receptor gene can make you more prone to the effects of DHT on hair. Additionally, the size and shape of your head can also affect how quickly DHT can shrink hair follicles. Reducing DHT There are several medications widely available that have proven to be effective in lowering DHT production and inhibiting receptor binding. But DHT blockers can have unwanted side effects, like erectile dysfunction, rash, vomiting, and congestive heart failure. Furthermore, they often provide short-term results, and lose their effect once discontinued. There are natural alternatives that have limited, yet promising, research as safe and effective treatment options in reducing DHT production: Caffeine: Your daily cup of coffee may be helping your hair grow. A 2014 study (2) found that caffeine can promote keratin production and extend the hair growth phase. Vitamins B-6 and B-12: Deficiencies in these essential vitamins can cause brittle hair or hair to fall out. Adding berries, vegetables, and almonds to your diet will increase your B-6 intake. B-12 is most commonly found in meats like tuna and beef, but can also be found in your cup of yogurt. Make sure to take a supplement if your diet is vegetarian or vegan. Pumpkin Seed Oil: Another 2014 (3) study found that men who took 400 milligrams of pumpkin seed oil every day saw an increase in scalp hair count. Saw Palmetto: limited research shows this herb may have promising effects due to its ability to block the 5-alpha reductase function. It’s used more predominantly for prostate enlargement but has potential benefits for androgenic hair loss due to its mechanism of action. Topical Melatonin: multiple studies site the use of topical melatonin to be an effective therapy for androgenic hair loss in women, showing a 2- to 3-fold reduction in hair loss volume after 3 months of use (4). This is a therapy I’ll often have compounded for patients who demonstrate findings of androgenic alopecia that is not responding to oral therapies. Collagen: With age, your body becomes less efficient at producing collagen and replenishing cells in the dermis. One eight-week study in 69 women aged 35–55 found that taking daily collagen supplements significantly improved skin elasticity compared to a placebo (5) A NOTE on supplementing Biotin: May online blogs will site biotin as an effective therapy for hair loss. However, these results are not demonstrated in the research. Deficiencies in biotin can lead to hair loss, but supplementing with biotin when you are not deficient will likely have no added benefit. I tested this theory by taking biotin for 6 months at 5 g daily, with no benefits seen to my hair loss or regrowth. Lastly, it's important to note that androgenic alopecia is not the only cause of hair loss in women and men alike. Heavy metals, iron deficiencies, thyroid dysfunction, and Telogen Effluvium are amongst the other most common causes. Furthermore, the life cycle of a hair follicle is roughly around 100 days, so it may take that long before results are noted. This is why a full workup by your naturopath is important before trying these therapies at home. If you are worried about thinning hair, there is hope. If you are concerned that your hormonal health may be impacting hair loss, or wish to discuss treatment options, please contact your Toronto Naturopathic Doctor, Dr. Courtney Holmberg at 647-351-7282 to schedule your appointment today. References: https://www.yourhormones.info/hormones/dihydrotestosterone.aspx https://www.ncbi.nlm.nih.gov/pubmed/24836650 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017725/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3681103/

Acne is easily one of the most common concerns I see in day-to-day practice, often as a result of patients seeing little long term results from the common allopathic treatments. A dermatologist may prescribe topical creams, antibiotics or a contraceptive pill to manage your skin, and while these may clear up acne for the time being, breakouts can easily recur if you stop taking your medication. That's not to say these interventions don't have a place, and everyones skin has unique needs, but by addressing acne from a more internal and holistic approach, such as lifestyle and dietary changes, acne management tends to be more long term and effective. If you’re looking to avoid pharmaceuticals, you’ve probably taken to the internet to see where you can start to make changes. While there are many home remedies that you can try, you should also consider the time lost in experimenting. As a rule of thumb, any intervention for your skin will take approximately 90 days to see effect, since that's the rough duration of time it takes for the changes you make to effect the cells in your body - predominantly your hormones. ​In my opinion, the primary advantage to seeing a naturopath to help with acne it eliminates a lot of the trial and error. In some cases, hormone testing may uncover the reason your skin is struggling, helping to streamline the treatment process to your direct needs. Alternatively, sometimes acne may be caused by secondary issues such as gut dysbiosis, thyroid dysfunction or inflammatory responses. The goal of naturopathic acne treatments not only clear pimples, but to correct the underlying cause to the skin issues in the first place. Common treatment approaches with often include the following: Dietary guidelines to reduce inflammatory and support collagen synthesis Lifestyle changes to limit the exposure of the face to bacteria Proper methods of exercise to avoid making acne worse Proper hydration Ways to properly cleanse your face without placing it under undue strain or stripping its natural microbime Natural remedies where augmenting diet and lifestyle is necessary Treating Acne Naturally: Where to Start? Get a head start on your treatment with the following tips: Clean up your diet and inflammation by removing refined and highly processed food. If you havent tried it already, avoid all dairy (that includes cow, goat and sheep), eggs, and peanuts. Theses are the three most commonly correlated foods to cystic acne and can make a huge difference in your skin. You’ll need to cut them for three full months to see results. Make sure you drink at least 2 liters of water a day. This not only helps to flush your system, but internal hydration is crucial to normalizing your skins oil production, so don't skip this step. Less is more - reach for simple makeup routines and treatment products. It’s tempting to hide the acne with layers of foundation, but using the wrong type can increase inflammation. Furthermore, harsh cleansers will strip the skins natural barrier protection and modify its pH, leading to a more acne prone skin. Take steps to relax. Stress exacerbates flare-ups by driving cortisol and insulin disregulaiton. Start meditating, enroll in a fun, creative class, or set aside time to read or unwind with healthy habits. My personal favourite - spend time in nature. Get some sun. You should spend about 15 minutes in the sun every day without sunscreen and some skin exposed for optimal Vitamin D levels. Don’t pick at the pimples, or you’ll increase the risk of scarring and further breakouts. Everyone tells you this - I know, but if you rupture the acne cyst into your dermal layer, you’ll be left with a permanent hole in the skin. Resist the temptation and try a salycylic acid acne patch instead. Clean makeup applicators, your bed linens, and your towel once a week. Pillow cases should be switched out every 3 days. When Should You See a Naturopathic Doctor for Acne? If the above remedies provided no help, your issue may go beyond simple complexion imbalance or inflammation. This is where more thorough testing and treatments may be required. Naturopathic medicine focuses on investigating the root cause of acne, and correcting imbalances within the body to prevent flare-ups. The goal is to not only eliminate acne, but leave the skin naturally clear and glowing long term. If you’re looking for thorough testing and a more personalized plan that treats the underlying cause to your acne, call 647-351-7282 to schedule your appointment with Dr. Courtney Holmberg, ND today.

We all know chronic stress, improper diet, infections, and medications like antibiotics can all create poor gut health, but did you know your gut health may also be impacting your hormones? The reason for this starts with our gut microbiome (aka the collection of bacteria in the gastrointestinal tract), and maintaining a healthy microbiome is essential to hormonal health, as the two are closely intertwined. Microbiome and Estrogen, aka ‘The Estrobolome’ When it comes to hormonal regulation, the microbiome has various functions, including Improving the synthesis of neurotransmitters and hormones Influencing the absorption of micro and macronutrients (which are often cofactors or hormones and neurotransmitter production and function) Regulating the immune system Aiding in estrogen’s clearance through the digestive tract Influencing the metabolism and absorption of cholesterol, which is the backbone to all sex steroid hormones improves insulin sensitivity which benefits weight management and prevents type II diabetes More specifically, there is a collection of bacteria present in the gut that serve to modulate and regulate the body's elimination of estrogen levels, termed ‘the estrobolome’. Evidence shows that the bacterial influence of estrogen’s metabolism can impact everything from mood, weight, and libido, as well as endocrine disorders like PCOS, endometriosis, and even breast cancer. ​ To understand the relationship, we must first understand estrogen’s life cycle. The adrenal glands and ovaries create estrogen after puberty. It circulates through our bloodstream and binds to receptors to communicate with our brain, reproductive organs, bones, heart, etc. It is then carried to the liver to be broken down and excreted with bile into the gut to be eliminated. However, estrogen in bile comes into direct contact with the microbiome, and an enzyme known as beta-glucuronidase is made by these bacteria. Beta-glucuronidase plays an important role in carbohydrate digestion, micronutrient absorption and bilirubin resorption and hence influences how metabolized estrogen is reactivated and resorbed into our system. Imbalances in these flora result in imbalances in this enzyme, an ultimately secondary excesses or deficiencies in the body’s estrogen levels, which is where symptoms begin to arise. Signs Your Gut Health May be Impacting Your Hormones Although gut health and hormone imbalance are popular topics, many people may not recognize the symptoms. Here are some of the first signs that your hormonal symptoms may be attributed to an unhealthy gut: Weight changes, especially weight gain Digestive issues such as gas, bloating, constipation or diarrhea Fatigue, despite good sleep Food sensitivities or intolerances PMS symptoms, painful cycles or heavy bleeding Anxiety, depression or extreme mood swings Acne Bloating and water retention In men, estrogen helps in sperm maturation and libido maintenance, and imbalances may correlate to infertility, low sex drive, depression, weight gain and fatigue. In women, estrogen regulates body fat and weight gain and is vital for cardiovascular health, brain function, and bone health. For women, gut health and menstrual cycles are closely intertwined. When the gut is healthy, the astrobleme produces optimal levels of beta-glucuronidase. However, too much of this enzyme causes the body to resorb excessive amounts of estrogen and may contribute to estrogen dominance symptoms. Too much estrogen in the body can lead to fluid retention and bloating and in some cases, may attribute to worsened PMS symptoms like heavier periods, cramping, bloating, and mood swings. How to support a healthy gut and hormones #1 - Start by incorporating gut-friendly foods into your daily meals: Some of the best foods to eat for a healthy microbiome are fermented foods that are rich in pre and probiotics, like sauerkraut, kimchi, yogurt and kefir. Ditch the kombucha. There's usually too much sugar. #2 - Keep up with fibre: Fibre is food for the good guys, helping to increase colonization of the bacteria most helpful in metabolising and eliminating hormones. It also increased production of a short chain fatty acid called buyrate, which reduces inflammation & colon cancer risk, improves insulin sensitivity, protects your brain and heart, and prevents gastrointestinal problems. #3 - Stick to unsaturated fats: Eating a diet full of healthy fats is important for your endocrine system, since all hormones are synthesised from fats. Foods such as olive oil, nuts, chia seeds, and fresh fish have an ample amount of healthy fat. #4 - Ditch the sugar: You heard me right. Sugar promotes inflammation which has been shown to negatively impact our healthy microbiome, and also doubles as a food source for bad bacteria and yeast. A higher sugar diet has been directly correlated to a more imbalanced microbiome, as well as endotoxemia - the absorption of toxins through the gut due to a compromised barrier (aka leaky gut). #5 - Eat your greens: Not only does a diet rich in dark leafy greens help to reduce inflammation, but research suggests that consuming dark leafy greens can help promote the development of good gut bacteria as they contain a specific type of sugar called sulfoquinovose. This sugar is used as an energy source to promote heal, thy bacteria grow. grow any greens also contain numerous antioxidants and sulforaphane which help with healthy phase I and II detox of hormones through the liver. When to consider Naturopathic Medicine Try cleaning up the diet and lifestyle factors to see if you can balance out your symptoms, but it is essential to consult with your doctor before supplementing products. Taking the wrong probiotics or trialling with supplements before knowing that a hormonal imbalance exists may actually have negatively impacted your estrogen levels and gut health. Dr. Courtney Holmberg ND, is a Naturopathic Doctor in Toronto who offers several methods of testing to determine issues with gut microbiota and reflective hormonal imbalances to ultimately correct bacterial imbalances and hormonal symptoms and improve your quality of life. Contact us at 647-351-7282 to book an appointment and learn more. References: Chen Z, Radjabzadeh D, Chen L, et al. Association of Insulin Resistance and Type 2 Diabetes With Gut Microbial Diversity: A Microbiome-Wide Analysis From Population Studies. JAMA Netw Open. 2021;4(7):e2118811. doi:10.1001/jamanetworkopen.2021.18811 Kwa M, Plottel CS, Blaser MJ, Adams S. The Intestinal Microbiome and Estrogen Receptor-Positive Female Breast Cancer. J Natl Cancer Inst. 2016 Apr 22;108(8):djw029. doi: 10.1093/jnci/djw029. PMID: 27107051; PMCID: PMC5017946. Samantha M. Ervin et al. Gut microbial β-glucuronidases reactivate estrogens as components of the estrobolome that reactivate estrogens. PROTEIN STRUCTURE AND FOLDING. VOLUME 294, ISSUE 49, P18586-18599, DECEMBER 2019 https://www.unimelb.edu.au/newsroom/news/2016/february/sweet-discovery-in-leafy-greens-holds-key-to-gut-health#:~:text=%22SQ%20is%20the%20only%20sugar,but%20abundant%20in%20biological%20organisms.