What Dr. Tara Learned at Convention

I was recently at a naturopathic convention, and one of the speakers put up a slide that I thought was worth sharing:

 

YOU CAN’T OUT-SUPPLEMENT A SHI**Y DIET AND LIFESTYLE

 

This may not be the news you want to hear as we head into the holiday season, but…it’s the truth. In almost every lecture at the three-day conference, which covered health issues from heart disease to cancer to infertility, all roads invariably led back to one problem: too much inflammation.

There are many great supplements, backed by lots of research, that help the body deal with inflammation – curcumin, fish oils, berberine, bio-flavanoids, olive oil. The list is long.

But taking a mitt-full of these supplements doesn’t help if you are living a standard North American lifestyle. Too much sugar, not enough greens. Too much stress, not enough sleep. Too much sitting, not enough movement. Too much screen time, not enough people time. It’s a perfect storm for making inflammation.

The basics are the most important, and the prescription is the same for everyone.

Eat generous helpings of produce every day. One easy way to get started is a daily green smoothie. There are recipes abound. Here is my current favourite:

  •  ½ frozen banana
  • 1 peeled orange
  •  1 handful curly kale
  •  1 handful spinach
  •  1 cup almond or coconut milk
  •  1 scoop isolated whey protein

Commit to getting into bed earlier. NO TV in the bedroom. Read, journal, meditate or…. but no TV!!!

Move every day. Yes, every day! Everyone has a few minutes. Get outside at lunchtime. Meet a friend after work or in the morning. It’s a kind of miracle.

Turn off the TV, the computer, the iPad and TALK TO A PERSON. Commit to eating as a family. If you’re living on your own, start up a weekly dinner group.

You can spend a fortune on supplements, but just remember: they won’t make up for not taking care of yourself.

Our Favourite Health Tips

I often get comments about how healthy everyone looks here at the clinic. And considering we work with sick people all day, it’s amazing that we rarely if ever get sick.

Part of our job is certainly to walk the talk. We take our own advice and our own medicine, and we work hard to stay healthy. I thought it might be interesting to dive into that, so recently I asked the StoneTree team for their favourite health tips. I hope you find a few here that resonate with you!

 – Dr. Tara

 

“I keep a gratitude journal and try to make entries in it regularly. It helps me stay positive and appreciate the little things in life. My goal is to write down 3 things that happened in the day that I am grateful for. I can’t say I remember to do it every single day, but the more I do it the better I feel. I think I started this after reading Brené Brown’s work showing that the most joyful people are those who actively practice gratitude.”

–Dr. Candice


“The most important thing I do for optimal health is moving my body every day–exercise always improves my mood, attention and overall health. Throughout the week I will change up my physical activity so it doesn’t get boring or repetitive. This is something I have done for a while as I would find myself unmotivated and bored after going to the gym every day and almost dreading it. One night will be a high-intensity workout at the gym, one night a yoga class at a studio in town, another night a spin class, another night a Zumba video at home or an at-home circuit, one day I might swim and the next I might go for a walk or hike. This way of exercise keeps me motivated and excited, there is so much you can do with your body to keep you engaged!”

–Bridget


“To anyone who knows me this is going to be repetitive, but GREEN SMOOTHIE EVERY SINGLE MORNING.

I have been religious about this for the better part of a decade. It covers at least 3 to 4 servings of vegetables and fruit right out of the gate, gives me an energy boost, and all the fibre keeps my digestive tract happy and regular.

Without my smoothie, I would have a hard time reaching my vegetable servings for the day (my goal is 6 servings of veg). Each morning we blend up a big batch in our Vitamix and everyone gets one, including our toddler, he loves it!

Here’s the key: at least HALF of the blender should be greens ex. Spinach/kale/zucchini etc.”

–Dr. Kendra


“I take my T3 pills every morning which is the most important thing for my health!”

–Dr. Harry


“Being balanced is important for me. This means having some quiet time to balance stress, getting things done but having time to enjoy family and friends, eating right but also enjoying “splurge’ foods. Balance in all aspects of my life is key for me to be happy and healthy.”

–Lisa


We saw a facebook message once that stated, “children need 8 snuggles throughout the day”. My morning routine is big squeezes/hugs/kisses with my boys when they wake up. As they get older this is somewhat of a challenge–some days we are doing tons of extra hugs at the end of the day to even get that. So making sure my morning always starts with physical snuggles helps.”

-Angela


“I prioritize good quality sleep. I know this can be a challenge with babies, children, and life in general, but optimizing whatever amount of sleep you do get is so foundational for health. I turn off the screens at least an hour before bedtime, take my magnesium, have an Epsom salt bath, and then it’s off to dream-land. Having a routine is very helpful!”

–Dr. Bronwyn


“Since I changed my career from the medical and radiation oncology profession to Naturopathic Medicine, I changed my whole life. I keep my clear water intake to 3 litres every day, eating a lot of cabbage and broccoli, giving up the bread and pasta (most of the time). I feel much better, with high energy and focus. Even my sleep gets better.”

–Dr. Ehab


“Starting my day out with a green smoothie gets me going. I’ve been doing it every day for 8 years.”

–Julie


“I start my day with a 30 min walk up a hill with my husband. This gets me outside for fresh air and sunshine, it gets me my cardiovascular exercise AND weight-bearing because I am lugging my body uphill, and it gets me connected to my best guy every day.”

–Dr. Tara.


“I am not a very good water drinker, so to stay on top of my hydration I have 3 strategies that I do daily:

1) I bring a water bottle with me every time I leave the house

2) I keep a jug of water and a glass on my desk at work with a sign that says ‘drink me’

3) I bring a glass of water to bed with me every night. Whatever I don’t drink before bed/throughout the night I make sure I drink in the morning when I get up.

By sticking to these strategies every day I am guaranteed to drink more water than my body would ‘naturally’. It’s amazing what staying on top of my hydration has done for my energy, my mood, my concentration and my ability to distinguish hunger from thirst.”

–Dr. Maggie


“Packing a good lunch for work. Whether it’s leftovers from dinner, or a medley of what I find in the fridge (today it was layers of napa cabbage, tahini sauce, adzuki beans, spicy salad mix, roasted beets, kimchi, avocado, chipotle flakes), or simply running out the door with an avocado (knowing I have a can of quinoa & black bean chili in my locker for emergencies)… I am prepared. Eating a good lunch leads to making better choices when it comes time for dinner.”

–Dr. Shelby


“My favourite advice or health hack would have to be to ‘Sweat More’! Even though “you are what you eat”, the times I have felt the greatest in my life are those when I have been working out and SWEATING regularly.

Strength training has been shown to improve muscle strength, bone density, metabolic rate, cognitive function and reduce the potential for functional decline. In combination with cardiovascular workout activity, it can improve muscle tone, lung capacity, and cardiovascular health. All of this resulting in less risk of metabolic syndrome, inflammatory processes, peri-menopausal symptoms, and improved insulin sensitivity. The SWEAT that comes along with activity is a wonderful pathway of detoxification for the body – after all our skin is our largest organ. So to all our clients … I say “SWEAT MORE” and try to welcome every drop of it.”

–Lori Prest, RN

Lavender: Reduced Anxiety with No Side-Effects

Lavender has long history of use for its calming effect. Anxiety, insomnia, restlessness—they’re all challenges that can often be helped with lavender.

In 2014, a double-blind, placebo-controlled study looked at the impact of the orally administered lavender oil preparation Silexan.

The study divided 539 adults into four groups.

  • A placebo group
  • A paroxetine group (a prescription anti-depressant, commonly known as Paxil)
  • An 80mg dose lavender group
  • A 160mg dose lavender group

The study measured results using the Hamilton Anxiety Scale before and after.

Great Results, No Side-Effects

After ten weeks of treatment, there was a reduction in anxiety in all groups, but lavender was the clear winner:

  • 63.3% in the lavender 160mg group
  • 51.9% in the lavender 80mg group
  • 43.2% in the paroxetine group
  • 37.8% in the placebo group

The best part? Unlike Paxil, which has many demonstrated side-effects, the lavender had none.

Another study comparing lavender to lorazepam showed similar results, and at the end of the trial, the remission rates were higher for the lavender group (40% for lavender, versus 27% for lorazepam).

A great, research-backed win for lavender!

If you’d like more information on the safe and effective use of lavender, contact the clinic.

Functional Hypothyroidism: When Normal Isn’t Normal

The thyroid is a butterfly-shaped gland in your neck that’s responsible for secreting a critical hormone called triiodothyronine or “T3”.

T3 is the active form of the thyroid hormone. It’s the body’s “accelerator,” regulating body temperature, heart rate, body weight, and glucose/cholesterol management. T3 is essentially responsible for controlling cell metabolism in every cell in your body, promoting optimal growth, function, and maintenance of all body tissues.

Needless to say, it’s a pretty important hormone.

Enter rT3, the Evil Twin

Your body also has reverse T3 (rT3), T3’s evil twin. This pesky hormone is a mirror image of T3. It can attach itself to T3 receptors, but because it’s shape is different, it doesn’t fit properly and fails to activate them. In doing so, it blocks T3 from plugging-in, thus inactivating the accelerator.

Under normal circumstances, your body produces about 60% T3 and 40% rT3. That means the rT3 is “outgunned” and things work as they’re supposed to.

Here’s the catch: Reverse T3 production increases in direct response to stress of any kind. Cortisol, the stress hormone, effectively inhibits our ability to produce T3 AND promotes the production of rT3– a double whammy. Under high, prolonged stress, so much rT3 is produced that it blocks almost all of the T3 receptors and normal T3 is completely, or almost completely, inactivated.

What happens now? You get all the symptoms of hypothyroidism (low thyroid function):

  • Fatigue
  • Increased sensitivity to cold
  • Constipation
  • Dry skin
  • Unexplained weight gain
  • Puffy face
  • Hoarseness
  • Muscle weakness
  • Elevated blood cholesterol level
  • Muscle aches and pain
  • Pain, stiffness or swelling in your joints
  • Heavier than normal or irregular menstrual periods
  • Thinning hair
  • Slower heart rate
  • Depressed mood
  • Impaired memory

Here’s the critical part. Conventional medical approaches typically don’t measure T3 and rT3 levels, so your lab tests for related hormones like TSH (thyroid stimulating hormone) and T4 (the “raw material” from which T3 and rT3 are made) can look normal.

The Solution

Most medical doctors do not recognize rT3 dominance theory or functional hypothyroidism, and will not prescribe T3. Conventional medicine only recognizes thyroid gland deficiency.

This isn’t a thyroid gland deficiency. It’s an imbalance of T3 to rT3, most often caused by prolonged stress. This is easily treated with stress management and a prescription for T3.

Questions about your thyroid or any of the symptoms above? You can have your rT3 and T3 levels measured by contacting the clinic.

Dr. Kendra is Back November 5th!

Dr. Kendra is back in the house on November 5th. She is already booking up fast!

Her hours this fall/winter are:

  • Monday 2-6
  • Tuesdays 9-5
  • Thursdays 10-1

A big welcome to baby Rowan! We are all so excited to have another baby in the StoneTree Clinic family.:)

You can book an appointment with Dr. Kendra here, or by calling 705-444-5331.