The Importance of Hormones after Age 50

By Dr. Iva Lloyd, ND

Hormones affect every aspect of life. Unfortunately, the importance of adequate and balanced hormones is often ignored as someone ages.  But hormones play a significant role in healthy aging and treating a hormone imbalance can often make a significant difference on how a person feels.

If you are creeping close to 50 years of age or if you are older, I encourage you to examine whether or not your symptoms are actually due to hormone imbalances.

Impact of Hormones after the Age of 50

The following is a summary of the key roles of the main sex hormones.

Role of Progesterone	Role of Estrogen	Role of Testosterone
·         Precursor of other hormones ·         Higher progesterone levels decrease risk of cancer ·        Slows down the aging process ·         Facilitates thyroid function ·         Normalizes blood clotting ·         Regulates blood sugar levels ·         Helps use fat for energy ·         Natural antidepressant ·         Restores cell oxygen levels ·         Stimulates bone building ·         Decreases cholesterol, LDL and homocysteine levels ·         Protects against heart disease and decreases blood pressure	·         Regulates fat storage and speeds up metabolism ·         Stimulates vaginal thickness ·         Increases sex drive ·         Assists with joint formation/ decreases calcium deposits in rheumatoid arthritis ·         Facilitates the production of the neurotransmitter serotonin ·         Protects against dementia and Alzheimer’s disease	·     Preserves muscle mass, bone growth, bone density and strength ·     Ensures strong sexual desire and sense of well being ·     Ensures adequate red blood cells ·     Protects against breast cancer and heart disease in menopausal women

Symptoms Associated with Hormone Imbalances

The following are common symptoms associated with hormone imbalances as you age:

• Depression and anxiety are symptoms of low progesterone, low testosterone and both estrogen deficiency and excess.  If you feel sad and you don't know why, check out your hormones before you start addressing your symptoms with medication for depression or anxiety.
• Difficulty remembering can be attributed to either low estrogen or low testosterone.  
• Painful intercourse and vaginal dryness is often associated with low estrogen levels.
• Lack of sex drive or sexual performance is too often just associated with aging when it can be due to low progesterone or testosterone or high estrogen levels.
• Frequent urinary tract infections or incontinence can be due to low estrogen and, if so, can be greatly reduced by addressing estrogen levels.
• Arthritis, especially when it affects the hands and causes deformity in the joints, is a symptom of low estrogen levels.
• Weight gain since your 40s is often due to hormone deficiencies or imbalances.  If your estrogen levels are high it can often result in weight on the hips and thighs. If testosterone is low it will result in increased abdominal fat, Low progesterone will cause an overall increase in weight in the midsection.
• Fatigue can be caused by low estrogen or low testosterone.

Causes of Hormone Imbalances

Hormone levels are naturally lower as you age, but the following factors can increase the rate of decline:

• Genetics plays a role, but it is not overly significant for most people
• Stress, especially when it is chronic and unrelenting
• Sleep deprivation over a long period of time
• Nutrient deficiencies or dietary imbalances - especially if your diet has been lacking protein, fat and/or minerals
• Environmental toxins are known to disrupt hormone levels and how the body metabolizes and uses hormones
• Trauma, especially head trauma can result in hormone changes
• Chronic pain impacts hormone levels
• Medications play with hormones.  Some of the most significant disruptors are SSRIs and birth control pills.

Assessing Your Hormone Status

There are a number of ways of assessing your hormone status.  For many, you can determine hormone deficiencies and excesses simply based on a detailed symptoms and health history.  Blood tests are seldom very accurate to assess hormone levels, but they become even less reliable as you age.  

The most accurate way to assess hormone levels, especially as you age, is via urine testing as urine is able to more accurately assess whether the body is able to metabolize hormones appropriately.

Treating Hormone Imbalances

There are a number of different ways to treat hormone imbalances.  For some individuals, hormone levels can be normalized by simply improving one's lifestyle -- getting more sleep, decreasing stress, improving diet, and exercising more.  For others, nutraceuticals, herbs and homeopathics can be beneficial in addressing hormone imbalances.  For those that have severe or unrelenting symptoms, bio-identical hormone therapy can be a wonderful option.

The benefits of bio-identical replacement therapy include:

• relief of menopausal symptoms
• reduced risk of heart disease and cardiovascular events
• improved cholesterol profile
• prevention of osteoporosis
• prevention of memory disorders
• maintenance of nervous system
• maintenance of skin health
• maintenance of oral health
• maintenance of eye health
• prevention of urogenital and vaginal atrophy
• relief of arthritic symptoms

Bio-identical hormone therapy (BHT) is a safe option for treating hormone deficiencies. Bio-identical hormones are derived from plant sources and are modified to replicate the hormones found in the body. Naturopathic Doctors in Ontario and British Columbia are able to prescribe bio-identical hormones.

If you suspect that your symptoms are related to your hormones, talk to your naturopathic doctor. The NDs at Naturopathic Foundations Health Clinic offer a range of options for assessing and treating hormone imbalances, including bio-identical hormone therapy.  Dr. Iva Lloyd, focuses on hormone issues, especially those related to peri-menopause and post-menopause.

Reading Labels - a Necessity for Health

By Dr. Iva Lloyd, ND

If you have a sense that it is not as easy to achieve or maintain health today as it was even 10 years ago you are correct. The number of factors affecting health is increasing on a daily basis.

As a naturopathic practitioner I have found one of the most consistent and annoying factors is food. There are just so many variables that come into play - organic versus non-organic, the "hidden" aspect of genetically modified food, the pesticides and herbicides and antibiotics used on  or added to food, food allergies and sensitivities, and the chemicals and additives used in the preparation of food.

Many of the food factors are difficult to deduce unless you are inclined to do a lot of research, which can be a worthwhile and eye-opening exercise, but is not practical while shopping. Reading labels on everything you buy is an easy way to identify and eliminate the chemicals, preservatives, additives and fillers that are added to food. Any food that comes in a box or package is going to include some of these. Getting into the habit of reading the ingredient list of all food is an essential part of achieving and maintaining health.

Food labels include the calories, fat, protein and sugar content as well as key electrolytes such as salt or potassium. This is important information especially if you are managing diabetes, cholesterol, weight or other health issues. What is equally, or even more important, is the ingredient list. The ingredient list is what conveys what has been added to the food. You will be surprised how much of the "food" that is sold on store shelves are actually "chemical cocktails" that contain additives and fillers that negate the health benefits of the "real food". For information on the health impact of food additives and colourings check out the these links:

• http://www.ndhealthfacts.org/wiki/Food_Additives
• http://www.ndhealthfacts.org/wiki/Food_Colourings

Often when people are "doing the right things" like avoiding food sensitivities such as dairy and wheat, they are actually substituting foods that have a lot of chemicals and additives.  There is growing concern that many chronic health complaints are associated more with the additives and fillers than they are with actual food sensitivities. For example, there is a link between food colourings and ADD/ADHD behaviour.  The website for genetically modified food looks at the link between genetically modified foods, such as soy and corn, and the rise in gluten sensitivity. Some individuals with a gluten sensitivity find that by cutting out genetically modified foods they are able to handle wheat and other food sensitivities improve.

I encourage you to adopt a "Label-Free Diet" for awhile and get a sense of how your body responds when it  is fed only "real" food. At a minimum you want to avoid the following:

• soy lecithin
• carrageenan
• xantham gum
• MSG
• nitrates
• sulfites
• all food colourings

For more information on this topic contact our clinic at 905-940-2727 and talk to one of our naturopathic doctors who can guide you to health.

Wireless Technology - 5 Safety Tips

by Dr. Iva Lloyd, ND

 Copyright: https://ehtrust.org/

Are you concerned about the impact of wireless technology on your health?  The research is strongly indicating that we need to be more aware and take precautions in order to protect our health.  Wireless technology is ubiquitous.  It is almost impossible to find a spot that is not connected to the wireless world.  Even most of the provincial parks now have wireless technology. The problem with something that is all around us is that its impact on health is often ignored.

Symptoms associated with wireless technology are diverse and include:

• Neurological: headaches, migraines, dizziness, nausea, difficulty concentrating, decrease in memory, irritability, anxiety, fatigue
• Cardiac: pain or pressure in the chest, low or high blood pressure, changes in heart rate
• Respiratory: sinus infections, bronchitis, pneumonia, asthma
• Metabolic: digestive problems, thyroid issues, decreased sexual function and/or infertility, adrenal fatigue, problems regulating blood sugar
• Other symptoms: skin rashes, burning in the eyes, deteriorating vision, nosebleeds, ringing in the ears, vertigo, sleep disturbances, numbness, dehydration, electrolyte imbalances, bulging veins in the hands
• Other conditions: multiple chemical sensitivity, increased risk of cancer and/or autoimmune disease, rapid aging syndrome.

Some people don't feel the impact of wireless technology, others can end up with very debilitating symptoms which can significantly decrease their quality of life.  Whether you think you are impacted or not; the following tips will help to protect you:

1. Avoid Wireless in the Bedroom

• It is important to keep ALL wireless devices out of the bedroom.  Wireless technology can disrupt sleeping and the body's ability to heal.
• It is important to not have your cellphone or wireless tablet near you when you sleep.  If you must have it in your bedroom - for example when you are travelling - put it on airplane mode or turn it off completely.
• If you need an alarm clock, choose one that is wired.

2. Keep Wireless Away from Children and Pregnant Mothers

• Children are very susceptible to the harmful impact of wireless technology. Their skulls are thinner than adults and their brains are still developing which can result in the radiation penetrating deeper into their developing brains. There is growing concern that wireless technology is contributing to ADD, ADHD, anxiety and proper development of children.
• Keep cell phones and tablets away from small children other than in an emergency.  
• If you are pregnant, avoid wireless devices.  Don't put tablets or any other wireless device on the belly.
• Replace wireless baby monitors and other wireless devices with wired devices.

3. Keep All Wireless Devices Off The Body

Copyright www.ehtrust.org 

• When it comes to wireless technology it is helpful to remember the simple rule, "Distance is your friend".  Do NOT carry any wireless device, such as a cell phone or iPhone, on any part of your body. That is, don't carry your cell phone in pocket, in your bra or waist band.  If you have to carry them on your body, it is important to power them 100% off even if you don't intend to use your phone.
• When speaking on your phone use the speakerphone mode positioned as far away from you as possible.  The electromagnetic field (radiation impact) is one-fourth the strength at a distance of two inches and fifty times lower at three feet.  Text messaging is a better option than a phone call.
• Avoid personal "wearable" wireless device, such as wireless earpieces, smart watches and Bluetooth devices.

4.  Limit Your Exposure In Your Home

• One of the biggest exposures to wireless technology in the home is cordless phones. Replace cordless phones with wired ones and use your wired phone as much as possible. Consider forwarding your cell phone to your wired home phone when you are at home.  Corded landlines have no radiation emissions and are the best choice.
• Replace wireless home Wi-Fi with wired options.  Consider turning off the wireless technology in your home at night. Ensure the router for your home Wi-Fi is away from high-use and sleeping areas.
• Limit your exposure to wireless devices such as e-readers, wireless games, wireless keyboards, speakers, microphones etc.
• Opt out of smart meters.  If possible, keep your analog utility meter or request its return.

5. Avoid Using Your Cell Phone When the Signal is Weak

• When the signal is weak the amount of electromagnetic radiation is significantly higher as the phone or device repeatedly attempts to connect to the nearest network antenna.
• Signals are weakest when you are in a remote area or when moving at high speed, such as in vehicles (car, bus, train or airplane) and elevators.  In metal enclosures, such as cars or trains, the metal reflects the electromagnetic waves increasing your exposure.  Avoid using your cell phone or wireless devices in these environments.

It is important for everyone to become more informed about the impact of wireless technology and its impact on health. To learn more check out the following resources:

• Wi-Fi is an important threat to human health. Environmental Research. Elsevier. 
• Canadians For Safe Technology: www.C4ST.org
• Environmental Health Trust: https://ehtrust.org/
• Electromagnetic Pollution Illnesses Canada Foundation: www.iexistworld.org
• The International EMF Scientist Appeal: www.EMFscientist.org
• Physicians for Safe Technology: www.mdsafetech.org
• The BioInitiative Report and Updates: www.BioInitiative.org

Talk to your naturopathic doctor to learn more about what you can do to support your health and decrease the impact of wireless technology on you and your families health.

To book an appointment at Naturopathic Foundations Health Clinic please contact us at 905-940-2727.

But What Can I Eat?

by Dr. Iva Lloyd
Naturopathic Doctor

Many well-intentioned people, after reading books and websites or having food intolerance testing done, are left asking "What can I eat?"  With all the conflicting information and all the research claiming that this food is bad for you, don't eat this, don't eat that, it is no wonder that eating well has become such a struggle. It doesn't have to be.  The following guidelines will hopefully provide some clarity.

The Role of Food

Although food is at times associated with socializing and comfort, and those are important factors, it is not the primary purpose of food. Food is the fuel for the body. It provides the building blocks for

every function and physical structure and for metabolic processes and detoxification. The saying "we are what we eat" is true on many levels.

Every food group has its purpose and role within the body.  At the most basic level, you need to eat foods from every food group on a regular basis.  The more you choose whole foods and those that are less processed, the better. The different food groups include:

• Protein is the building block for every muscle, organ and structure in the body. Protein is required for hormones, enzymes and other immune and hormone functions. It is important to eat various types of protein (meat, eggs, dairy, fish, nuts and seeds, and legumes) as part of a balanced diet. Learn more about protein . . . 
• Vegetables contain needed minerals and fiber. They are essential in maintaining an alkaline environment. Aim for at least 6 cups of fresh vegetables a day. Learn more about vegetables .. .
• Fruit contains needed vitamins,  enzymes and fiber. Aim for 1 to 2 pieces of fresh, local fruit a day. Learn more about fruit . . .
• Fats and oils are essential for the nervous system and to protect joints and organs. Some fats, such as trans fats, are best avoided, but omega 3 and omega 6 are considered essential fatty acids and must either come through fish and nuts and seeds or through supplementation. Learn more about fats and oils . . .
• Grains are an essential fuel for the body and contain the highest amount of fiber. There are many different types of grains from rice, barley, quinoa, wheat, spelt, etc. Whole grains contain a range of nutrients including vitamins, minerals, protein, fiber and essential fatty acids. Processed grains are best avoided, but it is important to include some grains in your diet. Learn more about grains . . . 

A healthy diet cannot exclude any one food group. In order for all bodily functions to occur, it is important that all nutrients be present in the right ratios for your health as each one is part of the puzzle and has a specific role to play.

Avoid Diets

Eating healthy is not about choosing the best diet.  It is about ensuring that you recognize the importance of every type of food and that you eat adequate portions of all food groups on a daily basis.

The two most popular types of diets right now include the high protein and low grain diets. The focus of both of these diets is primarily on losing weight, not about achieving health. Although maintaining an ideal body weight is a good idea, the long-term impact of high protein and low grain diets can result in increased acid levels and are associated with a number of chronic health concerns.  Click on the links below to learn more about the strengths and weaknesses of other diets:

• High Fat or Ketogenic Diet
• Low Fat or Ornish Diet
• Vegetarian / Vegan
• Paleo Diet

There are a very few diseases or conditions that require a specific focus on one food group. Generally speaking, if you are looking for long-term, there is only one healthy diet - a balanced diet that is high in whole foods and that includes balanced portions of all food groups.  If you were going to choose any diet, I recommend a label-free, whole-foods diet.

Impact of Dietary Imbalances

When a diet is not balanced, physiology changes. There are three main dietary imbalance patterns:

1. Calorie excess, nutrient deficient. The primary cause of obesity and most illnesses in North America is a diet that is calorie excessive, yet nutrient deficient. This generally occurs due to a diet that is high in fast foods, processed foods (especially "white" products) and packaged foods and diets that have a lot of pop, juice and other sweet beverages. When nutrients are imbalanced in the presence of excessive calories, the body is programmed to store the excess -- almost as if it is waiting for the missing nutrients to balance things out.
2. Calorie excess, nutrient excess. It is quite rare for someone to be both calorie excess and nutrient excess. When the body has the needed nutrients that it needs, it is not as likely to store the excess, or if it does store the excess it is less likely to result in chronic diseases. When a diet is balanced, the internal programming is to excrete what is not needed. 
3. Calorie deficient, nutrient deficient. A calorie deficient, nutrient deficient diet will result in the body down-regulating. Bodily functions will literally slow down as a way of reserving the use of energy. A person's constitution and the specific makeup of nutrients will determine in what way the "slow down" manifests. For some it will show up as hair loss, weak nails or skin, for others as developmental delays or cognitive decline and for others it will result in disease of some sort such as cancer or autoimmune disease.

Food Alterations

Food has gone through a number of changes over the years. For the majority of people, food is not based on what you hunt, gather and grow.  It is instead, what you pick up at the market or store.

Many of the alterations of food have been done to extend shelf-life and to allow for food to be preserved.  Historically, food alterations were done to alter the colour, flavour, texture or smell of food.  In the last couple of decades, genetically modified foods have added a whole new level of complexity to food. Another way that food is altered is by fortifying food and water with added nutrients. This sounds like a good idea, but it is not as great as it sounds. (stay tuned for a blog next month on this topic!)

It is important to keep in mind that most alterations of food are done to make it more appealing. Other than some natural food preservatives, it is not done to make food more healthy.

Most packaged food has been altered in some way. Click on the links below to learn more about the impact of food alterations including:

• Food additives 
• Food colourings
• Herbicides and pesticides
• Genetically modified foods

By choosing whole foods you will be limiting your exposure to food additives and food colourings. By choosing organic food you will limit your exposure to harmful herbicides and pesticides and genetically modified foods.

Factors that Affect Food and Eating

The following factors impact what food you should eat. 

• Your Constitution determines what makes you unique. There is a tendency to evaluate food as "good" or "bad", when in reality what you want to do is to look at whether a food is good for you or not.  Your constitution, your individual food sensitivities and allergies, and everything else that makes you unique is what determines whether or not a particular food is healthy for you. It is not about the food itself. Check out my blog on How Do You Achieve Health, for more about this.

• Temperature Outside - a general rule of thumb is that the temperature of your food should be opposite to the temperature outside.  This is especially true in the winter for those people that tend to be cold or for those that have conditions that are worse in cold, damp weather. Check out my blog on Healthy Fall and Winter Eating.

• Movement. The more active you are the more nutrients that you will burn through. Many people associate being active with needing more protein, when in fact what you require is more water and more minerals.

• Health Status - What is ideal for you to eat depends on your level of health. Eating is one of the best ways to help the body function. It is meant to change based on what is going on at any particular time. During acute illness, such as a cold or flu, it is best to drink a lot of fluids, consume non-dairy, non-wheat soups (like chicken soup) and to rest and stay warm. Check out my blog on Prevention and Management of Colds and Flu. Digestion works best when a person is relaxed. When under stress or when rushed it is better to have smaller meals and to eat foods that are easy to digest. The ideal diet for most chronic conditions, such as diabetes, hypertension, high cholesterol, arthritis, etc is a whole foods diet customized to your unique constitution.  There really is not a specific diet for each condition.  Only a few conditions, such as cancer, require a specific diet for a period time to help a person undergo treatment or to support the body in making a physiological shift.

I encourage you to see food as a wonderful way to help you manoeuvre through the twists and turns of life. What you eat is meant to change based on age, season, health status, activity level, etc. By seeing food as fuel for the body and understanding the properties of food (i.e., heating versus cooling) and the specific nutrients you get from food it is easier to work with your food to achieve health.

What Next?

When people want to become healthier the focus is often about removing "the bad" out of their diet.  There is a lot of merit to this, but I encourage you to put an even greater focus on adding in "the good".  Adding in more water, vegetables or even different types of vegetables, or adding in some nuts and seeds or lean protein is often mentally and physically more appealing than removing or feeling restricted in what you can eat.  There is a nice video on Netflix called "Hungry for Change" that I encourage you to watch. 

If you question whether or not your diet has been balanced, you may want to do some testing for mineral or protein levels, or to assess overall metabolic functioning.  Most of this testing is either done through hair or urine. There are a number of ways that your naturopathic doctor can assist you in determining your overall status for each nutrient category and ways to address any imbalance. 

Bottom Line! 

1. Assess how you are currently eating and decide on what needs to change.
2. Start adding in whole foods. Follow the 80/20 rule. Choose meals based on whole foods at least 80% of the time. 
3. Eat foods from every food group on a daily, weekly basis.
4. See food as a way of achieving health and modify what you eat based on what is going on with you at any particular time.
5. Take the time to enjoy food and to see it as your partner in health.

If you have any questions about food talk to one of our naturopathic doctors.

For more information on specific foods, check out www.ndhealthfacts.org/wiki/food