What is Leaky Gut? Could you be suffering from this condition?

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Leaky gut syndrome has gained some considerable attention in the health industry, despite still not being entirely recognized by many medical professionals. Leaky gut is the generic term for an abnormally increased intestinal permeability, a medical term for “small holes in the intestines”. This condition results in an abnormal amount of absorption of materials that should not otherwise pass through the intestines and into the bloodstream. Some of the substances that make it through the intestinal barrier may include bacteria, antigens, food particulates and inflammatory mediators which can lead to a host of potential problems. Malabsorption of minerals is another sequele of this condition.  Untreated and undetected leaky gut may be responsible for some acute and chronic health conditions.  Some of the more common conditions linked to leaky gut include:

  • autoimmune diseases
  • diabetes
  • cardiovascular disease
  • multiple bowel-related problems (IBS, IBD)
  • weight gain
  • psychological conditions
  • joint problems

Causes of leaky gut are multi-factorial. Daily stress, non-steroidal anti-inflammatory drugs, alcohol consumption, cow’s milk intolerance, small intestine bacterial overgrowth, pancreatic insufficiency and intestinal infections are all potential sources of inflammation. It becomes quite apparent that intervention is paramount in these cases in order to break the cycle, restore gut health and ideally result in resolution of the associated conditions present.

Assessment strategies for leaky gut syndrome appear to be open to interpretation at the present time. It is largely a diagnosis that is made clinically through the presence of some key indicators.

These key indicators are symptoms such as:

  • bloating
  • gas
  • constipation
  • diarrhea
  • fatigue
  • headaches to name a few.

When a patient presents in my office, I am sure to assess their medical and social history, dietary habits and medication use as these areas can provide keen insights into presence and severity of the condition. Additional assessment tools that are often used to assist in diagnosis are the IgG food intolerance test and the urinary indican test. The indican test is an indicator of intestinal toxemia and  bacteria. Normally urinary indican should be quite low, where elevated levels can signify maldigestion and malabsorption of protein. Keeping in mind that other conditions can raise urinary indican levels such as hypochlorhydria, stomach cancer, insufficient digestive enzymes, malabsorption syndromes, SIBO, intestinal obstruction. If it is high in the correct context without more severe pathology present, it can be a useful indicator of a leaky gut.

IgG food intolerance testing is another popular and widely consumed test that measures the immune system activity in response to the presence of certain foods in the diet.  IgG, commonly associated with type 3 hypersensitivity reactions, is a chronic inflammatory marker that can provide insight into how much and what types of foods are triggering an inflammatory response.   When removing foods that test strongly positive on IgG testing, one is removing an agent directly contributing to inflammation, whether it be the initial cause or a contributing factor.    Once an IgG food intolerance testing has been ordered and adequately interpreted,  guidance can be more uniquely tailored to the individual patient.  These tests can measure up to 220 types of food antigens present in blood as well as the degree of the inflammatory response elicited. It can be a valued assessment tool as previously discussed and also be used to construct unique diet plans.

The typical leaky gut protocol is one that is rich in antioxidants, fiber, mucosal nutrients, fermented foods, is balanced and avoids food sensitivities. If you think this approach will benefit you, reach out for more information. Happy to help you restore your gut and life!

In good health,

Dr. Jennifer Cisternino, Naturopath

416-301-3477

[email protected]

Infertility- A guide to understanding the condition and what options you have

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In this blog, I would like to address an increasing health concern in today’s modern world, infertility. I would like to share some of the latest research and outline some common questions my patients have. If you and your partner are having difficulty conceiving, know that there is help and being informed of the many options is a great start.

What is infertility?

According to the World Health Organization, infertility is a disease of the reproductive system defined by a failure to achieve a clinical pregnancy after 12 months or more of regular unprotected sexual intercourse (Zegers-Hochschild et al., 2009).

Is infertility a common problem?

Infertility is a major problem in modern society and recurs in as much as 20–30% of the fertile female population. The World Health Organization (WHO) reports up to 80 million women world-wide having been affected by this disease to date, with a prevalence of ∼50% of all women in developing countries. (Sylvestris et. Al, 2019)

Is infertility just a woman’s problem?

Infertility is not just a woman’s problem, although most women are the one’s seeking medical care initially. Male infertility accounts for about 40 – 50% of infertility in a couple. Male infertility is a situation where a man is unable to get a fertile woman pregnant after at least one year of consistent unprotected sex. (Onwuli et al, 2014)

What causes infertility in men?

Male infertility is commonly marked as deficiencies in the semen and semen quality. In most fertility tests, the volume, total sperm count and sperm motility are often measured. Infertility affects about 8-12% of the world’s population, and in half of the cases, men are either the single cause or contribute to the couples infertility. (Onwuli et al. 2014)

What increases a man’s risk of infertility?

Some factors that may reduce the quality of sperm cells include the consumption of heavy alcohol, use of certain drugs, cigarette smoking, hormonal imbalance, treatment with certain chemotherapy for cancer, advanced age and environmental toxicants, such as pesticides and heavy metals, which may act as endocrine disruptors. (Onwuli et al. 2014)

What causes infertility in women?

The most common causes for female infertility are smoking, alcohol, irregular ovulation, PCOS, following a high glycemic diet with low nutrients, excessive caffeine, endometriosis, a history of pelvic infection, advanced maternal age, stress and toxicity.

I would say that unabated stress results in high adrenaline and cortisol levels. This leads to other imbalances in the body- hormones and nutrients alike.

Drugs such as marijuana and cocaine, smoking tobacco and alcohol intake have been shown to have adverse effects on all aspects of reproduction, from conception to labour to delivery. Smoking causes significant increases in miscarriage and prematurity. Women who are smokers are less successful with fertility treatments of all kinds than are non-smokers. (Silvestris et al, 2019)

Exposure to environmental pollutants is another large risk factor. The Occupational Safety and Health Administration (OSHA) postulated that long-lasting exposure to chemical agents as organic solvents, heavy metals, aromatic amines, pesticides and vegetal toxins is related to reduced fertility and recurrent miscarriages. (Silvestris et al, 2019)

How will a naturopathic doctor find out if a woman and her partner have fertility problems?

Most people who I see and treat have already been given a diagnosis of infertility and usually come in with a battery of lab tests run through their fertility doctors. Nevertheless, it is important that a thorough medical history be attained for both male and female patients. Questions pertaining to current lifestyle attitudes including sleep, diet, stress, sexual history, menstrual history etc. needs to be understood. Additional ways I assess their health may be through testing of hormone levels through blood or saliva, including estrogen, progesterone, LH, FSH and thyroid hormones.

Commonly, I see many patients who are unsure of the reason they cannot conceive as everything seems to check out fine with medical doctors and so are given a diagnosis of “infertility of unknown cause”. This provides alternative practitioners a great opportunity to address other areas of one’s health that may have been missed or dismissed all together as a barrier to fertility.

How do Naturopathic doctors treat infertility?

The “conventional” management of infertility generally focuses on the body as a hormonal machine and in large part ignores the psychological, emotional and nutritional aspects of one’s health. Here is where alternative therapies are finding their place and for good reason. When the focus in primarily on the pharmacological treatments and technologies currently available for fertility without much concern for the hearts and spirits of those patients, the results can leave a lot of people feeling devastated. I believe that it is extremely important to treat the “whole person” and listed below are some ways I do that.

Counseling: I can’t emphasize enough the importance of really hearing and understanding my patients. This can be a very difficult and stressful time in their lives. Providing emotional support and a place where they can express their fears, hopes and dreams is important. Several studies show that when emotional stress is resolved, pregnancy rates go up.

Hormonal Balance: When assessing for hormonal balance there are many ways to do so either through urine, saliva or blood. In all my years of clinical practice, I have come to trust that when you combine the healthy merits of a balanced diet, stress management and moderate exercise, the body begins to restore hormonal balance.

Nutritional Support: Most infertile patients that I have helped were very minerally depleted and so beginning a prenatal for women with adequate folic acid is important. For men, a multivitamin in addition to vitamin C, vitamin E, selenium and zinc in the right doses may help in sperm production.

Omega 3 Fatty Acids: More research is shedding light on the positive effects of omega 3 fatty acids in both female and male infertility. The effects of DHA and EPA on sperm parameters including total sperm concentration, sperm motility, seminal plasma DHA and sperm DHA have been evaluated in infertile men. Results of the meta-analysis showed that supplementing infertile men with omega 3 fatty acids improved sperm motility and DHA in seminal plasma.  (Hosseini et.al, 2019)In a study byNehra et. al where they evaluated women of advanced maternal age, a diet rich in omega 3 fatty acids showed an effective avenue for delaying ovarian aging and improving oocyte quality.Highlighting the importance of omega 3 supplementation with my patients is essential, not only in conception but also throughout the pregnancy and beyond as it helps with neurological and brain development.

Detoxification and elimination of toxic exposure: In my office my patients usually order a hair mineral and heavy metal test which is key in highlighting toxicity, and as the research states, this is very important to address as it can be a barrier to fertility. Proper detoxification of heavy metals must occur and retesting to show complete elimination from the body prior to conceiving is important.

Acupuncture:  Acupuncture can also help a couple conceive depending on the reason for infertility.I have had some success in treating infertility with acupuncture treatments. Acupuncture can help a patient to lessen stress which can aid in hormonal balance and it can also improve uterine blood flow in the female.

Dietary suggestions: It is important to understand what type of diet my patient is following. Removing refined sugars and eating a low glycemic diet is best. In addition, following an anti-inflammatory diet rich in fruits and vegetables is also effective. An IgG Food Sensitivity Test is usually ordered here if I suspect food sensitivities and impaired digestion.

Exercise: For some couples, weight loss can do great things for the hormonal system. If you or your partner are overweight, counseling around weight loss and exercise is important and can make the difference, especially in women who have PCOS and other ovulatory disorders.

Keep in mind that each patient and couple will differ in their reasons for infertility. This is not a “one size fits all”. Booking an appointment to better understand your particular health reasons is always best.

Thank you for reading. Reach out for further help.

Much love,

Dr. Jen Cisternino, Naturopath

416-301-3477

Let’s Get Your Immune System Ready for Cold and Flu Season

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First off, I am so excited that fall is here. Fall is my favourite season for many reasons like pumpkin spice latte’s, warm scarves, wool socks, apple picking, cozy book reading, pumpkin patches, thanksgiving….and most importantly, a return to routine, schedules and getting healthier! Do you share the same sentiment?

Although there is much to enjoy when it comes to fall, as it pertains to health, we must be ready to brave colder temperatures, which means cold and flu season is also approaching.

In this blog post, I would like to highlight some of the ways you can help prepare your immune system to have a more enjoyable, energized fall – minus the cold and flu!

One of the best ways to prevent against the cold and flu virus is proper hygiene and hand washing. Always wash your hands before eating or touching your face as this can aid in reducing 80% transmission of germs. 

Sanitize your home and work station often to keep germs at bay. Did you know that germs can last on surfaces for up to a few hours?  Did you also know that virus’ that are airborne (after someone has sneezed or coughed) can also hang around for hours in the air? Unless you are wearing a mask, chances are, if someone around you is infected, you could be walking into a virus cloud and contracting what they have. If you are sick, it is best to stay home and rest. Quarantine yourself and enjoy some rest and relaxation. Your co-workers will thank you.

Get good sleep. Getting enough sleep and resting well are important when it comes to helping your immune system, especially if you are fighting off the cold or flu virus. Aim to get 7-8 hours of sleep a night.

Probiotics have been highlighted in several research articles suggesting a causal link between healthy gut integrity and enhanced immunity. Did you  know that more than 70% of our immune system is linked to our gut? With this information, we must then be mindful of our digestive habits, which are tightly linked to our food choices. If you suffer with indigestion, bloating, pain, constipation or diarrhea, these are some signs that your gut health is in need of some support. Naturopathic doctors do a great job at helping people get to the root cause of their gut issues. In my office, we are proactive in determine food sensitivities, removing sources of inflammation, healing the gut and restoring normal function.

Are you vitamin D deficient? Getting your daily dose of vitamin D may help you ward off the cold and flu. Also known as the “sunshine vitamin”, vitamin D is an important immune booster.  As the days become shorter in the fall, we are being exposed to less sunlight and therefore less vitamin D. Vitamin D has so many wonderful benefits in the body. Not only does it help keep our bones strong, but several studies suggest vitamin D helps prevent colon cancer, prostate and breast cancer. Other studies may suggest it helps prevent heart disease, diabetes and multiple sclerosis. There are many ways you can get vitamin D into your body, whether it be sun exposure, diet or supplementation.  

Some foods that are highest in vitamin D are:

  • Cod Liver Oil
  • Swordfish
  • Salmon
  • Tuna
  • Orange Juice fortified with vitamin D
  • Milk fortified with vitamin D
  • Egg yolk

Eating these kinds of foods is not always easy for some people and this is where supplementation can fill in the gaps. Before getting on supplemental vitamin D, I would recommend that you have your levels assessed to know how much your body needs. Vitamin D is a fat soluble vitamin, meaning that if you take it in excess, it will be stored and can be potentially toxic. This is why it is important to know your current levels before supplementing.

A study conducted in 2018 showed that supplementing with vitamin D showed a reduced duration of those suffering with upper respiratory tract infections, cold severity and improved quality of life. Another study showed that vitamin D supplementation protected against cold virus’ and those patients who were deficient in vitamin D and not getting high dose supplementation experienced the most benefit.

Natural Immune Booster 

  • Back again in popular demand, I am offering “natural flu shots” for my patients.
  • Safe and effective for all ages
  • Combination of Echinacea and several other active ingredients great for immune strengthening.
  • Oral dose and well tolerated
  • Great for prevention and treatment of cold and flu symptoms.

Reach out if you would like to get “immune prepped” this fall.

Happily here to help you feel your best.

Dr. Jen Cisternino, ND

416-301-3477

5 Tips to Have a Healthy Summer!

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Relax. Refresh. Renew

Summer vibes are in the air. The sun is feeling warmer and the nights are getting longer, which we must take advantage of. Beach days, pool parties, BBQ fun and late night summer breezes is sure to put us in a “chill mood”…or at least it should. Let’s make sure that you are not “too chill” this summer, where your health goals fall to the wayside…

The truth is, there is never a good time to stop taking care of yourself. Your body will always remind you to get back on track before it’s too late. I see too many people get into bad habits over the summer and have regret once it is over, hence my motivation for writing this blog. Prevention is the best medicine. Let this read act as your warning 😉

Here are a few things to stick to. I call them my non-negotiable health actions.

  1. STAY HYDRATED: I cannot emphasize enough the importance of drinking pure water. If you are unsure how much you should be drinking, I will tell you MORE than you already are. Take your weight in lbs and divide it by 2. This is the amount of water in ounces that your body needs to maintain optimal function. Now, for every cup of coffee/tea/alcohol you drink, you must drink an extra 2 glasses (16 ounces). Take some time to do the math and ensure you are drinking enough water. The other thing to consider is water lost through perspiration. If you are active in the sun and sweating, you must add more water to match the deficit. Dehydration is a risk factor in the summer months. Headaches could be your first sign. Don’t take this risk lightly.
  2. EXERCISE DAILY: With the weather being nicer and days longer, it is natural to want to be out more and to have a bit more energy. Use these summer days to commence or continue an exercise routine. Some outdoor activities for you to try: bike rides, hikes (choose different locations to keep you engaged and exploring new terrain), tennis, basketball, rollerblading, outdoor runs, walks, and any sport that you love to play. Some of my favorites are soccer and tennis. You can be sure to find me on the soccer field and tennis court! With the extra calories burned while being active, you can enjoy a few treats without the guilt.
  3. KEEP SUGARS/CARBS TO A MINIMUM: Bathing suits, crop tops, dresses, shorts and tanks all reveal more skin than winter months. A sure way to cut weight and bloating is to minimize sugars. Try to cut out all refined sugars, breads, pastas, baked goods, pop etc. These foods can be consumed occasionally, if you desire, but not a daily basis. You will feel lighter and more confident in your clothes if you do this during the summer.
  4. ALCOHOL NEEDS TO BE LIMITED/AVOIDED: Are you someone who drinks a beer a day or a glass a wine a day? Are you someone who binges on the weekend or at parties? Ask yourself why? Any amount of alcohol in the body creates stress in the liver and other organs, and gets metabolized as sugar. From my experience, alcohol intake, at any rate, can increase weight gain, bloating and increased fatigue. Drink responsibly and be aware of alcohols’ negative impact on your well-being.
  5. PROTECT YOURSELF FROM THE SUN: The allure of having bronze, sun kissed skin seems tempting. The sun today is much more damaging than 20 years ago. Sun burns increase your risk exponentially of getting skin cancer. Please invest in some SPF 60 and be sure to apply this everyday, even if you are not directly in the sun. Catching rays while driving is a thing. If you are going to be outside for extended periods, wear a hat. If you have sensitive skin, please wear protective clothing to ensure that you won’t get burned. Rates of skin cancer are on the rise and no one is immune. Please do your best to protect yourself from the harmful effects of the suns damaging rays. Your future self will thank you! BONUS * Best way to prevent aging prematurely*

Hope these 5 tips help keep you healthy this summer. If you require a bit more motivation, feel free to reach out to set up an appointment. I am available throughout the summer. I am happy to help you feel your best!

In good health,

Dr. Jen Cisternino, ND

416-301-3477

Have you explored “adrenal imbalance” as a cause for your health concerns?

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Each and everyday we are calling upon our adrenal glands to help us cope with the wide arrange of physical and psychological stressors- work demands, raising a family, lack of sleep, poor nutrition, excess caffeine consumption, dieting, unresolved emotional stress etc.

Let me be clear about what these glands are. In the human body, we have two adrenal glands. They are triangular in shape and located above the kidneys. These glands help the body cope with stress and among the many hormones that are released by the adrenals, the most commonly known is cortisol.

In addition to cortisol, a lesser known fact is that the adrenals also secrete sex hormones like progesterone, testosterone, estrogen and DHEA. When a woman enters menopause, the severity of her symptoms are often linked to the health of her adrenal glands. If a woman’s adrenal glands are healthy and balanced, she will experience minimal symptoms in the transition. Those women who have long standing adrenal imbalance, tend to suffer greater symptoms like hot flashes, vaginal dryness, mood changes, weight gain, sugar cravings etc. I see this pattern a lot in my practice. Recommending adrenal support in these cases has shown to improve symptoms of menopause while eliminating the need for hormone replacement therapy.

The adrenal glands also affect sleep, energy, temperature, stress coping abilities, mental clarity, immune system function, hormones, libido, food cravings, blood pressure and weight management. As a result of their multiform effects, there can be many signs and symptoms of adrenal imbalance that you may perceive. Our bodies are always trying to speak to us so that we may restore balance. Whether you listen or not is up to you. Be aware that there can be an overlap of signs and symptoms with other conditions, so adrenal imbalance may not be the root cause but it sure can be a contributing factor to your illness.

If you suffer with any of the conditions listed below, know that you can help yourself by getting your adrenal glands assessed and treated to improve outcomes: Arthritis, Allergies, Anxiety, Chronic Fatigue Syndrome, Fibromylagia, Depression, Anxiety, Weight Gain, Insomnia, Hypotension, Hypothyroidism, Premature Menopause.

Adrenal insufficiency is often an overlooked condition by most medical practitioners. Naturopathic Doctors do a fantastic job at helping patients better understand the role of stress on the body and how to mitigate its effects and support the adrenals for overall well-being. I am hoping to shed some light on these amazing glands by writing this blog. If you would like to get your adrenal glands assessed and properly treated, reach out to book an appointment so we can get started.

In good health,

Dr. Jen, Naturopath

416-301-3477

Is exercise in your schedule? Let’s do this activity to help you

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Exercising is by far one of the most amazing activities for health of the mind, body and soul. Surmounting research outlines the numerous benefits of activity, but why are most people not active? Here are some reasons as mentioned by my patients in my office: sedentary jobs, longer hours at work, lack of interest, fear of gyms, increased time spent on children’s extracurricular sports and increased time spent on social media.

Whatever the excuse, we must “make” time for exercise and keep it a priority in our lives. Did you notice that I used the word “make” instead of “find”? This is something I always tell my patients and coaching clients. If you don’t make the time, time will not be on your side.

Let’s do this now. Pull up your calender/agenda for the month. Look at windows of opportunity to get 30 minutes of activity in 3x per week to start. Mark it down. If you plan on joining a gym, you may want want to look at a 1 hour window 3x per week to take into consideration travelling time. I would try to alternate days so that you are spreading out your workouts every other day at least.

Are morning or evening workouts best? My answer is “when are you most likely to stay committed and have the time”. If evenings get busy and you find many interruptions and/or fatigue sets in, then you may want to choose early morning. If you are not a morning person then you may want to look at afternoon or evening workouts. I would warn you about working out too close to bedtime as this can raise cortisol levels and affect your ability to sleep. I would suggest leaving a 2 hour window between your workout and bedtime. Sleep is just as important for over all well-being.

Now that you have your 3x a week exercise times slotted, decide what you want to do in your time. I always tell my clients, if you like to box, then box. If you love to run outside, then run. If you love to dance, then dance. It is a well known fact that if you enjoy what you are doing, you are more likely to stick to it and get a positive endorphin release that leaves you wanting more!

Team sports is another great way to be active and social. I have always been involved in team sports, specifically soccer and let me tell you, playing 90 minute games is the best workout for my entire body! Team sports can keep you motivated and active (just say “no” to the beers after the game) 😉

Another thing I want you to do is let the people you live with know that this is what you are doing and that their support is going to go a long way. You may even have your family join you in this healthy change to being more active. This may also mean delegating responsibilities like dinner prep and clean up to afford you more time to get healthy.

You are all set! Let me know how you do. Commit to yourself. You will have no regrets! If you require any more help or have questions regarding exercise programs and weight loss, reach out. I used to be a personal trainer for many years and loved motivating people to push their limits, reach new goals and challenge their bodies for optimal results.

If you have been exercising for some time and notice no changes in your health or weight, there may be an underlying condition that needs to be assessed. I am happy to assess your hormonal health and thyroid function to ensure your body is balanced and you are not doing more damage by pushing yourself to work out.

Wishing you an active month ahead!

Dr. Jennifer Cisternino, ND

Intermittent Fasting…To do or not to do?

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Intermittent Fasting has been the “buzz words” these days as a way to shed some weight. I am having more and more patients seeking my advice about this form of eating.

For those that are not aware, intermittent fasting is more about timing your meals than it is about focusing on calories and what to eat. The theory behind this is that when you are abstaining from ingesting food for longer than 12 hours, your body can then begin to metabolize fat storage, restore insulin sensitivity, which can result in weight loss. Sounds simple enough? Right.

When it comes to intermittent fasting, there are different lengths of time and methods that people use. Some people fast for 16 hours a day and eat for 8 hours. Some fast for 14 hours and eat during a 10 hour period. Some people even do 24 hour fasts a couple of days a week and then return to a 16 hour fast and 8 hour feeding time.

Without really being conscious of it, I realized I was doing “intermittent fasting”. I noticed that the time between my last meal of the day and first meal of the day was 14 hours. I always knew eating too close to bedtime wasn’t a good thing and with a lack of appetite in the morning, I would eat around mid morning. I can honestly say, I feel good eating this way and my body weight has remained stable. I am not looking to lose weight as I am at a healthy weight.

I want to also let you know that this type of eating is not for everyone. It is not advised for people who are diabetics, have an eating disorder, adrenal insufficiency, athletes, pregnant and breastfeeding women.

In addition, even though intermittent fasting does not take into consideration what you eat, I think that it is extremely important to overall well-being. When you do have the window to eat, I urge you to eat nutritious, healthy foods that are balanced. Not getting enough minerals and vitamins is a problem in and of itself, so you may want to consult with me about healthy eating. I also think you need to be honest with yourself about how you feel if you try intermittent fasting and ask yourself if this is a “fad” or lifestyle change you can adhere to long-term. With all “fad diet trends” you don’t want to get sucked into something that will give you short term gains and affect you negatively in the long run.

I am open to helping you make the best choice for your individual body. We are all unique and have different needs. Some changes work better for others and some don’t. I pride myself on listening to each patient and trying to see what would help you best with your current health state.

Reach out for help,

Dr. Jen Cisternino, ND

Is Instagram Good for your Health? 5 reasons I say “NO”.

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Scroll Responsibly
@zen_drjen

Instagram scrolling has become a full time job/obsession for some people. I have cautiously used instagram to grow my following, but primarily I use it to educate and inspire people to take better care of their health. Thank you if you follow me.

For this weeks blog, I thought it would be a good idea to take a look at some things that may not be good for your health when it comes to instagram.

#1: Instagram can make you feel inadequate. This social media platform can be too much about “wanting what someone else has”. You may be knowingly or unknowingly in competition with others and yourself. This can create unnecessary stress on your mind and body. Now you may say that this does not bother you, but we are all humans and the effects of constantly seeing what others have and do can make you feel less than or wanting more, which breeds feelings of inadequacy. No matter how strong willed you think you are, it has some effect. This may make you feel anxious or even unhappy with your life. If you have made such a connection, then maybe it is time to “unfollow” some people who might make you feel this way and/or lessen the amount of time spent scrolling each day. I urge you to reconnect with yourself, your unique goals and stay focused on your well-being.

#2: Instagram has made people more sedentary. Instead of heading out to go to the gym or for a walk, most people have made instagram scrolling a hobby. Take a look at the daily average time you spend on instagram (found at top right of your profile page). If it is more than 30 minutes a day, I consider this excessive. Nevertheless, ask yourself if you can cut your time in half and use it to better your health and well-being. Some activities that I suggest are meditation, exercise, spending quality time with family and friends, picking up the phone and talking, going for a hike, reading, cooking healthy meals etc.

#3: Instagram can make one feel more anxious. As a culture, we have become technology obsessed. We want to be connected to the latest news, trends, videos and happenings in today’s world. This seems like a full time job. We already multi-task beyond our bodies capabilities and this can seem, for some, a chore to keep up and to be “in the know”. This can provoke feelings of anxiousness or addiction to the phone. Try taking an instagram holiday and see how you feel.

#4: Instagram scrolling can create back and neck pain. Looking down at your phone for an extended period of time can create improper posture and neck stiffness. If you suffer headaches and neck tension, you may want to consider how long you hold your head down in that position as it can be contributing to your pain.

#5: Instagram can affect your sleep. We all know the health damaging effects of not getting enough sleep. Most people like to scroll on instagram right before bed. Do you find you go to sleep later than you want because you are checking in with all your friends, celebrities and anyone else you follow? In addition, the bright screen on your phone decreases melatonin synthesis, which makes falling asleep difficult. I advise you to plan ahead and keep instagram out of the bedroom. The last thoughts before bed should be “Thank you God” not what other people are doing with their lives.

Now, I am not saying that Instagram is all bad, but I am noticing the damaging effects it can have on people when they are not conscious of their scrolling habits. I noticed some of the above effects personally and had to “check myself” to ensure that I was not affecting my health in any way. I hope this blog made you think about your instagram habits and if you find benefit in making any of the changes above, reach out and let me know.

In good health, Dr. Jen Cisternino, Naturopath

Are you getting enough Omega 3’s for your body?

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Fish oil supplements and the phrase “eat more omegas 3’s” has become more common these days. This is also because more research has been directed at Omega 3 fatty acids in the human body and its impact on well-being.

In this article I would like to help you better understand what Omega 3’s are, why they are good for us and what foods are rich in omega 3’s. Contrary to some weight loss diets out there, fats are essential to our bodies and we needs fats in order to function. Not all fats are good for our body, but in lieu of this article, Omega 3’s get the spotlight and the praise!

Omega 3: The term omega 3 fatty acids refers to long chain polyunsaturated fatty acids. The predominant omega-3 fatty acid in our typical diet is ALA, alpha linoleic acid, which is mainly consumed via plant-based sources (vegetable oils such as soybean and canola).

The omega 3 fatty acids that we can also consume are predominantly EPA and DHA. Since EPA and DHA are found mostly in fish/seafood, our low intake in North America, has most people walking around low in these anti-inflammatory fatty acids. Comparatively, people in Japan, whose intake is quite high, have higher levels and in contrast tend to be healthier. ALA, which is more commonly ingested in North America, can be converted to EPA and DHA in the human body by the liver; albeit, the conversion efficiency is limited and we must not rely on that for healthy amounts in the body. Thus, the most effective way to increase EPA and DHA is to consume them in fish, fish supplements, algae or algal oils enriched with EPA and DHA.

Heath Benefits:

Maintaining optimal levels of omega 3 fatty acids is important for a variety of reasons throughout life. Higher levels of EPA and DHA omega 3 fatty acids have been associated with a significantly lower risk of death due to cardiovascular disease and increase in life expectancy.

In adults, higher blood levels of EPA/DHA omega 3 have been associated with a significantly lower risk for psychological distress, depression, cognitive impairment, age-related dementia, certain cancers and various other inflammatory disorders.

Try consuming more of these foods each week which have a high amount of omega 3 fatty acids:

Fish such as mackarel, salmon, cod liver oil, herring, sardines, anchovies have high amounts.

Vegan options would be: seaweed and algea, chia seeds, hemp seeds, flaxseeds, walnuts.

Get your Omega 3 Levels Tested:

With research advancements, there is a way to test your body’s omega 3 levels, among other fatty acids in your blood. The level at which you score (high or low) is a very strong indicator of the risk for sudden cardiac death based on published studies from the Harvard School of Public Health in the New England Journal of Medicine. If you are interested in learning more, reach out.

Dr. Jen Cisterinino, ND

416-301-3477

[email protected]

Could Stress be affecting your Thyroid Health?

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Could Stress be affecting your Thyroid Health?
What you need to know to help you.

We are all aware of how chronic stress is bad for us, but most do not consider the implications it has on the thyroid gland specifically. Let me explain this process in your body.

Hormones are molecules released from one area of the body to carry messages to another area of the body. The main job of the thyroid is to produce the right amount of thyroid hormone to tell your cells how fast to burn energy. When the body is under stress, the adrenal glands are primarily responsible for producing the right amount of stress hormones that allow you to respond to stress.

When the body is under stress, the brain releases a hormone called corticotrophin-releasing hormone (CRH). This hormone tell the pituitary gland in the brain to send a message to the adrenal glands to make cortisol (the stress hormone). Both cortisol and CRH can inhibit thyroid stimulating hormone (TSH) and the conversion of T4 to T3. Every cell in the body uses T3 for healthy functioning. A decrease in T3 would yield these symptoms:

Fatigue, cold intolerance, weight gain, memory loss, poor concentration, depression, infertility, hair loss and more

This inhibition of your thyroid hormone takes place quietly, “behind the scenes”, for years without causing overt symptoms and change to your TSH. This is why so many women are caught off gaurd when they are diagnosed with a thyroid disorder. Everything seems to be going fine until they wake up and feel horrible. The reality is, if you have been experiencing chronic stress for years, stress hormones may have been inhibiting your thyroid. Some patients that I see remain in a subclinical hypothyroid state. This is a state in which your lab results are within normal but you appear to have all the symptoms. Thankfully there are ways to reset your stress response and re-establish healthier connections between your adrenals and thyroid gland.

The common test I order for my patients is a Comprehensive Thyroid Panel: This involves a reading of TSH, T4, T3, rT3, Thyroid Antibodies.

Reach out to get tested, so you may begin my thyroid recovery program.

Thank you for reading. Knowledge is Empowerment!

Dr. Jennifer Cisternino, ND

416-301-3477

[email protected]