6 Common Mistakes to Achieving Health

 by Dr. Iva Lloyd, ND

Health is complicated and it is getting even more complicated and difficult to navigate all the time. Part of the complication is due to the increase in environmental toxins, chemicals in food and personal care products and the widespread exposure to wireless technology. Another part is the tremendous onslaught of social media posts promoting quick fixes for health concerns all the time.

The following are the ten most common mistakes that I find with good intentioned patients. 

Food and Diet Concerns

1: Lack of nutrients.  Somewhere along the way the logic to proper food and eating has been lost. Too often people are choosing diets that remove a food group or they are eating too few calories to sustain optimal health. Everybody requires adequate calories and balanced nutrition which means adequate protein, starch, vegetables and fat.  Assuming a moderate level of activity, most adults between 120 and 150 pounds require about 1400 calories a day, those between 150 and 180 pounds require about 1600 calories and those between 180 and 200 pounds require about 1700 to 1800 calories day.  If you are active on a daily basis it is important to increase your calories to account for what you are burning during exercise. In general the ratio to a healthy diet is 1/2 vegetable, 1/4 protein and fat and 1/4 starch. Most people should limit fruit to one or two servings a day. I encourage you to check out the role of the different groups to ensure that you are supporting all aspects of health.  The main food groups are carbohydrates, protein, fats and oils, dietary fiber and fruit.

2: Carbonated drinks. A Perrier may be beneficial when having a high-protein meal, but carbonated drinks should never be used in place of water.  The trend of fancy carbonated drinks, soda-streams and even carbonated kombucha has gone way too far. Check out my Notes from Field - May 2022 where I talk about the pros and cons of carbonated drinks and why they are best to avoid. 

Lifestyle Concerns

3: Inappropriate movement. Movement is essential to health. Many systems of the body, such as the lymphatic system, only move when you move.  For some people the inappropriate movement relates to a lack of movement; whereas for others, it refers to too much movement. My blog on Movement - Top 5 Things to Remember is a good resource for those that are struggling to include movement as part of their daily routine. If you are someone who is really active, I encourage you to ensure that you are accounting for the calories that you are burning up during exercise, if not you will use up your hormones as an energy source.

4: Poor or inadequate sleep. Adequate sleep is critical to health. The challenge is that sleep can be impacted by so many things - mental unrest, specific foods or dietary regimens, high or low blood sugar, hormone imbalances, pain, EMF exposure or even the temperature, light or sound of your bedroom. I encourage you to read my blog on Sleep - Top 5 Things to Remember and check out NDHealthFacts to learn more about sleep. Most people that struggle with sleep need to address it from a few different perspectives in order to get a handle on sleep. Addressing sleep issues can be challenging, but sticking with it is always important.

External Factors

There is a growing concern over the toxins in air, water and food. The World Naturopathic Federation has a great website that focuses on environmental toxins.  I encourage you to check it out: WNF Environmental Website.  A few of the environmental toxins that I encounter in practice are:

5: Wireless technology on the body. We are all being exposed on a daily basis to tremendous amounts of electromagnetic fields (EMFs). EMFs don't just refer to cell phones and computers, it includes wireless networks, televisions, smart meters, radios, power lines and many other devices. Check out my blog on Wireless Technology, or the WNF website for information on the various health impacts. What I see mostly in practice is an increase in vertigo and dizziness, changes in blood pressure, headaches, anxiety, insomnia, difficulty concentrating and changes in mood. The most important thing to remember about wireless technology is to keep it off the body -- which means avoiding Bluetooth earbuds, wireless watches and resting your cellphone on the body.

6: Air fryers. I recognize that air fryers are a new trend.  My concern, through observation more so than research, is that air fryers add to the body being dehydrated.  There are also growing concerns about the carcinogenic particles that are created by air frying. As many of you know, ensuring that people are adequately hydrated is a significant focus in my practice.  Hydration doesn't just come from drinking water, it includes the necessary fats and oils in the diet and a diet that has a lot of vegetables.  Using a cooking method that cooks food by dehydrating just doesn't make any sense. Most websites that promote the benefits of air fryers do so by stating that air frying is better than deep frying food. My recommendation is to focus on baking, grilling, stir-frying and boiling food versus either deep frying or air frying.

This blog focuses on the lifestyle and external factors that I commonly see in practice that impact health. In future blogs we will discuss the impact of emotional trauma, especially those that we hang onto over time and that weigh us down emotionally and physically.

If you have any questions, please reach out to your naturopathic doctor. 

What's New in Consumer Natural Health Products?

 By Dr. Iva Lloyd, ND

Every year the Canadian Health Food Association (CHFA) holds a large conference and tradeshow providing manufacturers and distributors the opportunity to highlight their products.  It is one of the main venues for health care practitioners and owners of grocery stores and health food stores to stay up-to-date on new product offerings and changes in the industry.  

Here is an update on the new products that you may find in your local health food store or grocery store.  Most of the new offerings are focused on improving health and decrease the environmental impact, a few changes are concerning.

Decrease in Packaging of Personal Care Products and Cleaning Products

Over the next little while you will find more personal care products with a focus on decreasing the amount the packaging that is used and a move to recyclable packaging.  With this in mind, many manufacturers are finding new and improved ways to offer their products. For example, I encourage you to try:

• shampoo that comes a bar (similar to a bar of soap)
• laundry sheets versus laundry soap
• paper towels that are machine washable
• makeup pads that are machine washable
• beeswax sheets for wrapping up food versus plastic-based wraps

New Milk Offerings

There are a number of new milks (or mylks) that will soon be available on the market.  Look for milks such as flax seed milk, wider range of nut-based milks and pea-based milks to join the non-dairy offers such as almond, soya, oat, rice, coconut and others. This will be helpful for those that need to avoid dairy. When choosing non-dairy milk options please keep in mind:

• It is important to have at least three milks that you alternate.  Food intolerances are influenced by genetics and how often you consume a product.  Many people are becoming intolerance to foods such as oats and almonds as they are consuming them too often.
• When choosing non-dairy milks, choose those that have as few ingredients as possible as many people react to the fillers and emulsifiers that are used.

Dairy-free Cheese Offerings

If you are looking for dairy-free cheeses the main offering has been cashew-based soft cheeses and sauces - many which taste great.  There are a number of new plant-based offerings that will be coming to market.  Stay tuned.

New Wheat/Gluten-Free Offerings

The world of wheat-free and gluten-free products has come a long way over the last 10 years. There are a number of not only healthy, but great-tasting wheat/gluten-free options especially as it relates to pasta-based products and crackers.  There are also more wheat/gluten-free bread and wrap options available. When choosing wheat/gluten-free offerings please keep in mind:

• Choose products with whole grains (millet, buckwheat, quinoa, rice, teff, etc) and avoid a lot of starches (corn-starch, potato-starch, etc.)
• There are a lot of non-wheat/grain wraps made from coconut and/or vegetables. Great options for those avoiding wheat/gluten.
• I encourage you to try legume-based pastas, such as green-lentil pasta, as they have a much higher protein level that wheat-based products. 

Less Sugar in Processed Foods, especially Protein Bars

It was great to see that many of the manufacturers are focused on decreasing not only the amount of sugar, but the types of sugar in their products. Expect to see less artificial sweeteners and more products made with honey, stevia, monk fruit sugar and other healthy sugar alternatives.  Although I am not a big fan of protein bars, they are getting healthier.  Here are some things to keep in mind:

• If you want to learn more about sugar: http://www.ndhealthfacts.org/wiki/Sugar 
• The aim is to decrease sugar in the diet as much as possible. Some sugars, such as fruit-based sugars and honey, do have health benefits, but it is still important to limit the amount that you consume. A general rule of thumb is to have one serving of fruit for every four servings of vegetables. 
• When choosing protein bars remember that the grams of protein and the fat should be higher than the amount of sugar and the amount of sugar is best to be less than 10 grams. 
• Expect to see more protein or health-based bars for kids, especially for breakfast.  This can be beneficial as long as the focus is whole foods and the protein and fat is adequate. 

Plant-based Meats

For many reasons, both health and environment, there is a focus on plant-based meats. Expect to find legume and grain-based options to take the place of chicken, steak, ribs and other meats including cold-cuts.  I encourage you to take the opportunity to try out these options and decide for yourself.

"Health Shots"

Expect to see a number of small-serving drinks being offered at your local health-food store or grocery store. They now have health-shots that promote everything from immune-boosting, energy or focus-enhancing, workout recovery, detoxing, weight-loss, digestive aids, sleep and relaxing, etc.  There are a number of things to keep in mind if you choose to use "health" shots:

• They are often marketed as a food, yet it is best to consider them as a supplement and as such to recognize that they may contain ingredients that may not be ideal for your health.  For example, it is not always safe for people to detox. 
• Blog: The Do's and Don'ts of Detoxification
• Health shots generally promise a "quick fix" which is not always the best way to approach your health.  The naturopathic approach emphasizes the importance of identifying and treating the root cause of your symptoms or concerns.
• I encourage you to let you naturopathic doctor or health professional know what "health shots" you are consuming to ensure that they are beneficial for you.  I am not against "health shots", I am just concerned that they are marketed as foods and hence consumers need to be careful with how they use them.

Carbonated Drinks

The biggest concern that the CHFA this year was the tremendous increase in carbonated drinks.  Quite concerning actually.  I encourage you to check out my "Notes from the Field - May 2022" for a better understanding as to why this may not be a good thing for health. I personally hope the focus on carbonated drinks is a very short-lived fad. If you choose to enjoy carbonated drinks, I encourage you to do the following:

• Limit them to meal time and only when have a larger meal.
• Don't consumer carbonated drinks in place of water.  The body needs still water in order to perform the numerous functions that it needs to do in the body.
• If you have been consuming a high amount (more than twice a day) of carbonated drinks for awhile than I encourage you to have blood work done to see if there are any changes in key metabolic markers.

A lot of new offerings.  I do encourage you to stay informed.  If you have any questions as to the health benefits of any of these offerings for you or your family, ask you naturopathic doctor.

Notes from the Field - May 2022

 by Dr. Iva Lloyd, ND

Although there is tremendous variability in people and how their body "talks to them", there are times in practice when specific symptoms or conditions seem to be more prevalent.  Part of this is a reflection of the season or the focus of media, but sometimes it is a reflection of a change in the environment or other external factors that are at play.

Here is a snapshot of a few of the common symptoms and health issues over the last few months:

Vertigo and Dizziness

More patients have complained of vertigo and dizziness in the last few months than in the last twenty-years of practice. That to me is both interesting and concerning.  When someone presents with vertigo or dizziness the general factors to consider are:

• dehydration
• low blood pressure or high blood pressure
• low blood sugar or high blood sugar
• coldness in the abdomen
• head trauma, injury or structural misalignment
• recent infection
• extreme stress

When a number of people end up with vertigo and dizziness at the same time we would also consider other factors such as:

• increase in wifi and wireless technology (check out our blog)
• post-COVID syndrome

Generally vertigo lasts for a couple of days. If it comes on suddenly, is extreme or is lasting longer than a few days, it would be beneficial to have a naturopathic doctor or medical doctor do a more thorough assessment.

Carbonated Water

There has been an increase focus in carbonated water and drinks. Soda-stream, non-alcoholic beer, and other carbonated drinks are a new fad. Drinking carbonated water can have some benefit when consumed with a meal, especially a larger or heavy meal, but, drinking carbonated water frequently and throughout the day is not a good idea. Here are some pros and cons of carbonated water:

Pros

• increased sense of feeling full
• may decrease overall appetite
• because carbonated drinks are acidic they don't decrease the acidity of the stomach acid as much as plain water and may be more beneficial when consumed during a meal, especially for those individuals with low stomach acid 

Cons

• carbonated drinks are acidic and when consumed frequently can disrupt the acid-alkaline balance of the body
• there is a concern that carbonated drinks, especially those that have added flavoring, may cause dental erosion
• frequent consumption of carbonated water can actually add to dehydration 
• carbonated drinks are high in phosphates which are known to decrease overall bone density as they leach calcium from the bones - especially when consumed often by children and younger adults
• the increased consumption may contribute to other changes in blood markers - such as high ferritin levels.

Bottom line - carbonated water is fine if consumed infrequently and with a meal. Carbonated water is NOT a replacement for water.  

Vitamin D

We have gone from a point-in-time when the focus and concern was that most people were deficient in Vitamin D, to one where the concern is that people have taken so much vitamin D- sometimes 5,000 to 10,000 iu for an extended period of time - that they now have high levels or toxic levels of vitamin D.  Here is a quick look at the benefits and cautions of Vitamin D.

Benefits of Vitamin D

Some of the symptoms and conditions associated with Vitamin D deficiency include:

• Rickets
• Osteomalacia
• GERD
• Hypertension
• Rheumatoid Arthritis
• Multiple Sclerosis (MS)
• Cancer

Concerns with Excess Vitamin D

Excess intake over an extended period of time can contribute to:

• headaches
• kidney stones
• atherosclerosis
• diarrhea
• increased thirst and urination
• irritability
• and others.

Yes, Vitamin D is important, but if you have been taking high doses of Vitamin D for more than three months, I encourage you to have your Vitamin D level checked by your naturopathic doctor or medical doctor.

• Check out the blog on Vitamin D

Nutrient Deficiencies Due To Special Diets

At no point in time has there been such a concern with nutrient deficiencies due to special diets. Too often, there is a lack of understanding that all food groups are essential. The body needs good fats, adequate protein, lots of vegetables, fruit and grains.  A number of health issues arise when diets are deficient in grains, or when vegetables are lacking in the diet or when there isn't adequate fat or protein. Here are some resources that help explain why a balanced diet is essential:

• Nutrition - Top 5 Things to Remember
• But What Can I Eat
• Reading Labels - A Necessity for Health
• Is Your Diet Causing Your Annoying Symptoms
• Fasting - Is It Right For You
• Tweaking The Rules
• Bloating - Why Is It So Rampant

The impact of the pandemic on health will be covered in next month's blog.  Stay tuned.