Tuesday 20 November 2012

Could A Leaky Gut Be Making You Fat?




Weight control is a major health issue. Not only can it be emotionally stressful (as body image is so closely tied to how we feel about ourselves) but being overweight is a major risk factor for all chronic illnesses, including heart disease, diabetes, arthritis, and cancer. 
Many people trying to lose weight notice that diets work for a short time but often the restrictions become unrealistic to maintain for life. We can only calorie cut, point count, and carbohydrate avoid for so long. Then we fall off the wagon – HARD – and quickly put back the pounds we’ve lost and sometimes more.
Is there a way to enjoy food without stressing about every single morsel we put in our mouths and still maintain a healthy body weight? Can healthy foods contribute to weight gain?
The digestive tract is a hollow tube from the mouth to the anus. Each organ and tissue along the tract is designed to perform a specific function – the upper structure (mouth, tongue, teeth) help break food down into smaller portions. Saliva is produced to help moisten the food and allow for passage thru the esophagus to the stomach. The acidic juices of the stomach mix with these food particles, breaking them down even more. Enzymes from the pancreas and bile from the liver and/or gallbladder target specific macronutrients (fat, carbohydrates, protein), helping to break them down to their simplest forms. In the small intestine, the simple nutrients are absorbed thru the lining of the digestive tract. A healthy small intestine is equipped with a variety of mechanisms to protect the body from unwanted invaders. Mucous production and an army of healthy bacteria are especially important defenses. From the small intestine, the remaining indigestible food stuff enters the large intestine where water is absorbed. The formed waste is eventually eliminated with a bowel movement. 
The balance of this intricate system can be thrown off by a variety of things. Infections, food poisoning, medications such as NSAIDs, acid inhibitors, and antibiotics, and FOOD SENSITIVITIES negatively influence enzyme and mucous production and can disrupt the level of healthy bacteria. They also trigger inflammation in the lining of the digestive tract. Without proper enzyme production, larger food particles get into the small intestine. Without the mucous lining and helpful bacteria, the small intestine is left defenceless and the food particles are able to irritate the cell lining. Then we add more irritation from food triggers/sensitivities. We eventually end up with a vicious cycle and a syndrome known as Leaky Gut.
Remember that the small intestine is where most absorption occurs. If the lining of the small intestine is disrupted and the spaces between the cells increase, larger food molecules are able to get into the blood stream. Not only can we experience symptoms on a local level (heartburn, stomach pain, bloating, diarrhea or constipation), we can also experience more systemic complaints (headaches, fatigue, pain, weight gain). 
Big surprise: most of us have some degree of leaky gut. This is true even for those of us who eat “well”. If we do not heal the gut and identify our food triggers, the cycle will continue and the weight may never come off.
Food sensitivities are typically mild reactions to food that are hard to identify. Symptoms such as bloating, digestive complaints, and puffiness can be related to food sensitivities. Generally, however, weight loss can be extremely difficult, if not impossible, until food sensitivities are identified and eliminated.
5 WAYS TO HEAL A LEAKY GUT AND ACHIEVE HEALTHY WEIGHT
  1. Chew. Chew. Chew. Become conscious and considerate of your digestive system. Do what you can to support it. The more mechanical breakdown we do with our teeth, the more help we offer to the rest of our digestive organs. Eat mindfully. Enjoy your food.
  2. Support digestive enzymes. Enzymes are essential for proper food breakdown and for protection against microbes that enter the digestive system with our food. Digestive bitters, such as gentian root, lemon juice and peel, dandelion, and artichoke, stimulate enzyme production.  Enzymes are also available in capsule as a supplement.
  3. Support mucous membranes. The lining of the digestive tract is a barrier to the outside world. We really only want essential nutrients to pass thru, and therefore, need to support the protective mucous membrane. Soothing herbs such as slippery elm and aloe vera are wonderful mucous supports. 
  4. Support good flora. Our helpful bacteria are essential for life – they are necessary for proper digestion, immune function, and defence from opportunistic infections such as Candida. Fermented foods such as kefir, unpasteurized sauerkraut, tempeh, and miso are good sources of probiotics. Good bacteria feed off fibre, so having a high fibre diet will maintain optimal levels.
  5. Avoid irritants/trigger (NSAIDS, antibiotics, food sensitivities). It’s not always possible to avoid medications, however identifying food sensitivities and following the above guidelines will reduce the need for them. In non-emergency situations, it is always helpful to discuss natural alternatives with your Naturopathic Doctor. In the case of food sensitivities, there are 2 ways to identify problem foods: 
    • Many labs offer blood tests. One that we use at The Pear Tree is Rocky Mountain Analytical IgG test. This test does not identify food allergies but food sensitivities. Food sensitivities involve the immune system as IgG antibodies attach themselves to food proteins and create a complex. Normally, our immune system can handle and remove these complexes without much of a problem. If the system is overwhelmed (ex. continuing to consume the trigger food, consuming in large quantities OR in combination with a leaky gut) the immune system cannot remove them effectively and they begin to accumulate. An accumulation of these complexes in our tissues cause inflammatory processes which have been linked with a variety of chronic health concerns. IgG food sensitivities have been implicated in migraine headaches and irritable bowel syndrome (alternating diarrhea and constipation). Bloating and indigestion are also common food sensitivity reactions, as is fatigue. Continued consumption of reactive foods may contribute to weight gain and/or difficult losing weight. 
    • Because IgG food reactions take hours or days to develop, this makes it difficult to determine which food is responsible for the reaction without doing testing, however, another common method used to identify food sensitivities is an elimination diet. This diet works by removing more common triggers (wheat, sugar, dairy for example) for a period of time and then reintroducing the foods one at a time. Both approaches have pros and cons that you can discuss with your naturopathic doctor.

Achieving healthy weight is an essential part of any wellness program and involves much more than calorie counting. Identifying food triggers as well as becoming informed about healthy food and lifestyle choices must be part of the plan. Although these changes aren't necessarily easy, having individualized information about what foods work best for you can take some of the bumps out of the path. Speak to your naturopathic doctor about options that will continue to work for you long-term.

Thursday 15 November 2012

A Naturopathic Approach to Seasonal Affective Disorder


It is hard to deny it - weather impacts mood. We are more likely to feel happy on a sunny day and “blue” on a rainy one. 

Every change of season brings with it factors that influence our mental and physical health. Time change, shorter days, temperature shifts, pollen release, etc. 

Perhaps the most significant seasonal change for Canadians occurs as fall ends and winter begins. 

Our bodies respond to light in many ways - seasonal variations in light directly impact our internal biological clocks. These clocks regulate neurotransmitters, hormones, and other messengers in the brain that control sleep, mood, and appetite. During the winter months, shorter days and less time outdoors can disrupt these messengers, and can lead to a condition known as Seasonal Affective Disorder (SAD).

None of us are immune to these seasonal changes and it is estimated that as many as 1 in 5 people suffer from some form of season mood disorders. Mild symptoms may be known as the “winter blues”, however some Canadians develop more severe signs including depression, fatigue, weight gain, and irritability. 

The secretion of two brain messengers, serotonin and melatonin, are of particular importance in terms of Seasonal Affective Disorder. Serotonin is the “happy hormone” and has a direct influence on brain cells related to many body functions, including mood, appetite, sleep, and libido. Melatonin is best known for its influence on sleep. The concentration of melatonin in blood is dependent on light exposure - light actually slows or stops melatonin production, while darkness boosts levels. It is thought that many of the symptoms associated with SAD are the result of too much melatonin and not enough serotonin. 

A basic naturopathic approach works to support balance between the two.

1) Exercise - stimulates endorphin and serotonin secretion. Endorphins are a group of neurotransmitters that activate opiate receptors in the brain. The response includes feelings of euphoria and pain reduction. To get the most out of your exercise, choose activities you enjoy (yoga, swimming, dance classes, etc).

2) Sleep Routine - Unwinding before bed and setting the intention for a restful sleep are important steps as part of a sleep routine. Darkness during sleep is essential. We are constantly exposed to a number of artificial light sources (computers, TVs, indoor electricity) that can disrupt our melatonin cycles. To ensure you get the best quality sleep (during winter months or otherwise), support appropriate melatonin production by avoiding exposure to artificial light sources near bedtime and by making your bedroom as dark as possible.

3) Get outside - aim for a minimum 20 minutes per day of outdoor time, ideally just after sunrise, to help boost serotonin levels and vitamin D production. Vitamin D is the sunshine vitamin that is produced by the body in response to UV rays from the sun. Vitamin D is directly linked to serotonin production and plays an important role in mood balance.

4) Acupuncture - a time tested technique shown to boost endorphins and bring the body into balance. Acupuncture is a safe and effective way to address many of the symptoms associated with SAD, including anxiety, depression, irritability, and food cravings.

5) Diet and Supplements - Omega 3s, Vitamin D, Probiotics, and melatonin boosting foods and supplements are helpful in reducing the symptoms of SAD. For an individualized plan, consult your Naturopathic Doctor.


Although, especially as Canadians, the shift to winter comes with the most significant seasonal changes, mood changes are possible during other times of the year. A wellness journal is a great way to pick up patterns in your health, which you can then discuss with your Naturopathic Doctor.

Dr. Melissa Blake is a licensed Naturopathic Doctor with a family practice at The Pear Tree Naturopathic Clinic in Dieppe, NB. She is passionate about educating her patients so they are able to make informed decisions about their health and wellness. She is a member of the Canadian Association of Naturopathic Doctors and Vice President of the New Brunswick Association of Naturopathic Doctors. She can be reached at 506-857-1300 or by email: thepeartreenaturopathicclinic@gmail.com. She also maintains a wellness blog: http://drmblake-nd.blogspot.ca

Monday 5 November 2012

Family "Treats"


**Note: sometimes I focus on what we shouldn't be doing (ie. my last post on Halloween...major theme: don't eat sugar). There are so many positive things happening in our local communities. Let's make that the focus :)


“Treats” For You and Your Family
It’s interesting how quickly children associate food with fun – think Halloween, Easter, Christmas. Here are some fun ways we can reward our children (and ourselves) with non-food treats:

·         Fall walk – bring a rake and even if it’s not in your own yard, make a pile of leaves to jump in. Take a few leaves home and make a craft. http://www.momtastic.com/parenting/activities/170411-10-fall-leaf-crafts-to-do-with-kids

·         Carve a pumpkin and toast the seeds for a tasty snack


·         Halloween or not, always have costume items on hand (aka tickle trunk) for dress-up fun. Adults love this too!

·         Make play-dough


·         Start an indoor herb garden


·         Using the herbs you’ve grown, make your own massage oils and give each other foot and/or back rubs J


·         Visit a local farm



·         Check out an event at the YMCA or other community centers in your area.





·         Visit your local farmers’ market





·         Take pictures of any of the activities above and start/add to a scrapbook.


 

 

Thursday 1 November 2012

Not to be a party-pooper but....

This Halloween was the first that I’ve had where my daughter was actually able to participate with awareness and it’s official, I’m not a fan. In truth, I never been a big fan of the holiday - other than attending a costume party with friends, we were the house with the lights off. As a Naturopathic Doctor it just didn’t feel right to hand out sugar loaded treats to young children during the peak of cold and flu season and my interest level wasn’t high enough to put an effort into healthier alternatives (and risk the egg throwing that may come afterwards). 

I didn’t see any costume this Halloween season that is scarier than a concerning health trend: diabetes. It bugs me that we as a society continue to promote trick or treating while kids (and our health care system) are suffering because of it. 

Normally, when we consume food, our bodies digest the food items into their most simple forms. In the case of carbohydrates the end result is glucose. Once glucose is absorbed into the blood stream, the pancreas produces a hormone known as insulin. Insulin is the signal for cells in the body to open their doors to glucose. Our cells use glucose as energy. 

Type 1 diabetes occurs when the pancreas does not produce insulin. This causes a build up of glucose in the blood. High levels of glucose in the blood stream can damage a number of body tissues, especially brain, kidney, and eyes. Type 1 diabetics require diet/lifestyle modifications as well as medication to treat their disease. The specific cause of Type 1 diabetes is unclear, however, it is not linked to lifestyle and diet factors in the same way as Type 2. 

In Type 2 diabetes, the same process happens - glucose is not getting in to the cells like it should. However, the reasons are different. Type 2 diabetes is progressive and preventable. In the beginning, it is usually the result of too high blood sugar too often. The pancreas “burns out” and slows its production of insulin. The cells also become immune to the insulin message and begin to ignore the signal. The pancreas becomes overstressed and eventually stops working. 

Type 2 diabetes was once considered an adult disease, hardly ever occurring in children. Today however, the number of adolescent and childhood cases of Type 2 diabetes is growing. Recent research suggests that one in every three children born in North America after 2000 will be diagnosed with diabetes in their lifetime. Even more alarming is that in the next 15 years, it is anticipated that the global incidence of type 2 diabetes in children will increase by up to 50 percent! For a disease that was once only seen in adults, these statistics are scary. 

The development of type 2 diabetes is closely related to obesity; about 95 per cent of children with type 2 diabetes are overweight at diagnosis. Given that the proportion of Canadian children who are overweight has tripled in the last 30 years (now approx. 1 in 4 kids under 17 are overweight), it is not surprising that incidence of type 2 diabetes among youth is rising. The exciting news is that Type 2 diabetes is preventable! With basic lifestyle and diet modifications, we have the ability to change these statistics. 

Follow the steps below to reduce your risk of Type 2 diabetes: 
1) Get moving. Exercise prevents obesity and helps lower blood sugar levels. Kids need exercise as much as (and maybe more than) adults. Ensure 1 hour of activity every day. 

2) Get adequate Vitamin D. Low vitamin D levels are linked to Type 2 diabetes and insulin resistance. If it’s not possible to get your dose from sunshine, ask your Naturopathic Doctor on how best to supplement this essential vitamin. 

3) Reduce sugar intake. Try to avoid all refined sugar (candy, pop, chocolate bars). Sweeten with applesauce and other fruits or use honey in moderation. 

4) Add blood sugar regulating foods to your diet. Cinnamon sprinkled in yogurt or added to a smoothie, apple cider vinegar used in salad dressing, and blueberries on your oatmeal are helpful at reduce blood sugar levels. 

5) Choose whole foods and refer to the glycemic index (a tool used to identify how quickly foods turns to sugar in your body). www.glycemicindex.com 

I’m not saying that Halloween can’t be fun or that the occasional candy is going to cause diabetes. I just think we need to come together and make some changes - give your children and trick-or-treaters healthier options (www.nourishingmeals.com is a great resource) OR plan a fun activity (bobbing for apples, pumpkin carving, costume party) that is unrelated to food. Treats don’t always have to come in packages. 


Dr. Melissa Blake is a licensed Naturopathic Doctor with a family practice at The Pear Tree Naturopathic Clinic in Dieppe, NB. She is passionate about educating her patients so they are able to make informed decisions about their health and wellness. She is a member of the Canadian Association of Naturopathic Doctors and Vice President of the New Brunswick Association of Naturopathic Doctors. She can be reached at 506-857-1300 or by email: thepeartreenaturopathicclinic@gmail.com . She also maintains a wellness blog: http://drmblake-nd.blogspot.ca

Tuesday 2 October 2012

Water Therapy

HYDROTHERAPY “Thousands have lived without love, not one without water.” W. H Auden Hydrotherapy, or water therapy, is an ancient and effective treatment option for a wide range of conditions. In a society in which water is so readily available, it is easy to take for granted the many benefits of this life giving liquid. Even with its accessibility, many of us are living in a state of chronic dehydration, fooling our bodies into thinking there is no water around. Proper hydration is the most important of water’s uses. Dehydration leads to a variety of illnesses and often presents as feelings of anxiety, depression, and fatigue. Advancements in medicine are encouraging however sometimes it pays to go back to the basics. Mother Nature has provided us with the most powerful medicine, one that we can get just by turning on the tap. Being drinkable is only the first of water’s many attributes. Its healing properties have been recognized for centuries, dating back to ancient Greece and public baths. Hippocrates, known as the father of medicine, used water extensively in his practice. Vincent Priessnitz was a farm boy who watched animals use the water of nearby streams to heal their wounds. After years of observation and an accident for which he used water to heal his own broken bones, Priessnitz opened the first hydrotherapy spa. He incorporated many of the beliefs and therapies that are practiced by Naturopathic Doctors today. That was in 1829. The main goal of hydrotherapy is to improve circulation. It therefore, can be used locally to address a specific concern or used systemically to improve overall health. Both internal and external applications of water can be used. By improving circulation, water helps to purify the blood and bring nutrients and oxygen to areas that require healing. Compresses are topical applications that can be either hot or cold. A compress would include applying a hot water bottle to the stomach when experiencing menstrual cramps. The heat helps to relax the muscles, soothing the pain. Ice could be used immediately after a sprain to decrease inflammation. Herbs and castor oil can be used along with the hydrotherapy to intensify the effects. Baths and showers are useful places for hydrotherapy to take place. Alternating the temperature of the water between hot and cold helps to stimulate circulation and can be directed at one specific area or done as a full body treatment. Alternating showers on the chest is a great way to break up congestion. Bathing also has its benefits. A relaxing warm bath can also be detoxifying, especially when Epsom salts or essential oils are added to the water. Constitutional hydrotherapy follows a specific sequence of alternating hot and cold towels to the chest and back. Naturopathic doctors use constitutional hydrotherapy treatments to stimulate the immune system and promote overall health. Although demanding, the treatment is extremely effective for most health concerns. Saunas are another form of hydrotherapy. Infrared saunas use the same energy that is used to warm premature babies and are completely safe. The rays penetrate into the body and stimulate immune cells, metabolism, and perspiration among other things. Perspiration, or sweating, is an important way that our bodies eliminate such toxins as lactic acid and heavy metals. Hydrotherapy can be used to address concerns at all stages of the lifecycle. Doulas and other trained birth professionals use different forms of hydrotherapy to promote easier delivery. Adults and children may benefit from using Neti pots and chest plasters for colds. Warming socks use water to stimulate the immune system and are a remedy for sore throats and other cold symptoms. They involve putting a pair of warm, dry wool socks over a pair of cold, wet cotton socks and going to bed. The water cools the area and causes an increase in blood flow as the body tries to warm it. By adjusting temperatures and time accordingly, hydrotherapy treatments can be used at any age. Think of a time when you have used hydrotherapy to treat an ailment. Soaked in a hot tub to ease muscle tension; put an ice pack on a sore joint; inhaled steam to soothe a cold. What makes water therapy valuable? It’s cheap, it’s easy, it’s painless, it has no side effects, and it can be done at home. Water. It’s perfect medicine. “If there is magic on the planet, it is contained in the water.” –L. Eisley Precaution: Water, like other natural treatments, is extremely safe when used properly. However, some treatments are not recommended for everyone. Please, consult with a knowledgeable licensed health care practitioner before trying any natural treatments, including hydrotherapies.

Love Your Breasts



Love Your Breasts – A Naturopathic Approach

With breast cancer rates on the rise, we have to question what strategies can be implemented to improve breast health and awareness. 

Breast cancer is not only a female concern. Men also have breast tissue and are at risk for developing breast cancer. Although it is a cancer more commonly found in women, men are encouraged to also follow a healthy breast plan.

Research indicates breast cancer rates are as much as three times higher in industrialized nations than in developing nations, suggesting a direct link between breast cancer and dietary, lifestyle, and environmental factors. 

Toxins, which can include anything from plastic residues, pesticides, preservatives, hormones, and medications, are major contributors to all disease, including cancer. The negative impact toxins have on health is related to the cellular mutations they cause. A mutation is what happens when a cell’s DNA (the blueprint for the cell) is damaged. This leads to irregular cell behavior. Normally a cell is regulated by its DNA and its growth and division are tightly controlled. A mutation, however, can influence this control mechanism and lead to abnormal cell division. A cell that has lost control of its division and growth rates can rapidly start dividing and can lead to a tumor (a large group of abnormal cells).

Breasts are particularly sensitive to toxins because of the type of tissue they are made of. The fact is that breast tissue is mostly adipose, consisting of fat cells. Many toxins are fat soluble and therefore tend to accumulate in fatty tissues. Hormones, such as estrogen, are also more active in fat cells. Breast cancer often has a hormonal component, meaning that the cancer cells are stimulated (turned on) by a particular hormone. Excess hormones, other than those that are produced in our bodies, can come from plastics (xenoestrogens) and animal products, among other sources. For these reasons, the risk for mutation in breasts cells is high.

Getting to know your own breasts is the most important strategy in a cancer prevention plan. Self-breast exams are an essential and surprisingly underused tool. Perhaps it’s due to the fact that self-breast exams are not taught in any formal way. It’s difficult to do a breast exam if you’re not sure what you are looking for. Here are some helpful hints on how to complete a thorough exam:

  • The best time to do a self-breast exam for menstruating women is the week after your period. Hormone stimulation is lower during this time and breasts are typically less dense and tender than other times of the month. For men, and for women who are not menstruating, pick a day and be consistent with repeating the exam the same time every month.
  • Breast exams are most easily done in the shower or tub, the water providing some lubrication. A mirror is also essential for general inspection.
  • Keep a breast journal. Photocopy or draw a simple outline of your breasts for each month on which you can indicate anything you’ve found. A breast journal makes it easy to compare changes from month to month.
  • Get to known your breasts, that way you will be more likely to pick up on any changes.

How to complete a self-breast exam:
Step #1 Preparation:
Before beginning, have your breast journal & a pen handy.
Before washing, undress and stand in front of a mirror in which you can see yourself clearly from the waist up.

Step #2 Visual Inspection
Standing with arms at your sides, inspect every inch of each breast, looking for differences between the two, redness, obvious lumps, etc. Little puckers over the skin of the breast are known as “peau d’orange” because they look like the dimples on the skin of an orange. These dimples can be a sign of an abnormality.

Inspect each nipple, noting any discharge, dryness, & color changes. Don’t forget to inspect the underside of each breast, as well as into the armpits. Breast tissue extends further up into the armpit than most people realize.

Standing in front of a mirror, lift your arms above your head. Note if the breasts pull or tucker in any area – which may indicate the breast is attached to the tissue below.

Lean forward by bending at the waist with your arms out straight in front. A healthy breast should fall away from the chest wall. This will be less noticeable in men or women with smaller breasts.

With your hands on your hips squeeze towards your belly button. This helps to distinguish between the chest muscle and breast tissue.

Chart what you notice on your breast map and call your doctor to discuss any changes.

Step #3 Manual Inspection

  Step in the shower/tub and moisten your chest with soap or just water.

Imagine the spokes on a wheel and how they all meet in the center. This is a good image to use when doing a self-breast exam. Using the pads of your fingers (first two or three) start at the outer limits of one breast and move firmly towards the nipple (center of the wheel). Small circles help to cover the area. Continue in this pattern, covering every single inch of breast tissue. Repeat on the other side.



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The most important things to look for are changes in your breasts. It is very common to have cysts and fibrous tissue. These are typically tender to touch and often larger and more tender before a period. Most cysts have smooth, round edges and can be easily distinguished from the rest of the breast tissue. Track any lumps you find in your journal and note any changes month to month. If you are unsure, ask your doctor to perform a breast exam. 

Prevention and early detection are essential to healthy breasts. Do not hesitate to discuss your concerns with your doctor, especially if you notice one or more of the following:
A non tender lump that is new
A change in a pre-existing lump
Swelling or redness
Dimpling, Pulling
Nipple changes, discharge
Pain (outside of premenstrual breast tenderness)

Along with monthly self-breast exams, below are a few suggestions for improving breast health and your awareness of your own breasts. 

  • Dry Skin Brushing
Dry skin brushing involves using a natural bristle brush or loofah. With small circles, cover as much body surface as possible, always moving towards the heart. Start with one leg, at the foot, and work your way up to the waist using the brush in small circles. Repeat on the other leg then do the same for each arm. The same approach is used for as much of your back as you can reach as well as the breasts and abdomen. Remember, the direction of flow is back to the heart, so make sure your strokes are always leading in that way. As the name suggests, perform this exercise when dry – before showering or before bed tend to be convenient times.

This technique improves lymphatic flow – the lymph system acts as the sewer system of the body by picking up toxins and filtering them thru a system of lymph nodes before bringing them back to the heart for general circulation. For people who have had any lymph nodes removed, it dramatically reduces swelling by improving circulation. Use dry skin brushing daily.

  • Infrared Saunas
Along with many other health benefits, infrared saunas increase the elimination of the fat soluble toxins that are more likely to store in breast tissue. The Pear Tree Naturopathic Clinic is equipped with an infrared sauna and they are also available to purchase for home use.

  • Diet
There are several foods that have specific breast health benefits. These include:

FIBER – fiber helps to improve digestive function, which is one of the most important routes of eliminating toxins. Ground flaxseeds are particularly great for breast health as they not only provide a source of fiber but omega 3 and phytoestrogens as well.

Vegetables from the Cruciferous/Brassica Family – these vegetables, which include cabbage, cauliflower, broccoli, and brussel sprouts are nutrient rich. One to note is indole-3-carbinol, a nutrient that improves the body’s ability to breakdown hormones. Due to the sensitive nature of breast tissue to hormones, as well as the fact that many breast cancers are stimulated by hormones, daily servings of these vegetables are recommended. The best way to consume the Brassica vegetables is lightly steamed.

Deep colored fruits and vegetables – rich in antioxidants, these foods protect healthy cells and reduce toxic damage.

  • Healthy Sleep Routine
A healthy sleep routine is generally important for good healthy, but particularly so for breast health. Melatonin, the sleep hormone, is also involved in regulating and balancing hormone levels. Melatonin cycles and levels are commonly abnormal in people with breast cancer. Aim for a regular bedtime, preferably before 10pm when melatonin levels are high. Sleep in total darkness to improve melatonin production.

  • Exercise and Water
As with any naturopathic prevention or treatment plan, body movement and hydration are essential. Make your health a priority by incorporating movement and water into your daily life.

The best cancer prevention plan involves taking responsibility for your health. Implement these suggestions along with monthly self-breast exams to reduce the likelihood of breast disease. For more information on Healthy Breast Programs offered thru The Pear Tree Naturopathic Clinic, please contact Dr. Blake at 1067 Champlain St, Dieppe, 857-1300.