By: Dr. Meghan MacKinnon, ND
York Region Naturopathic Doctor

By now you must have heard some of your friends, family or coworkers discussing their new supplement routine by adding collagen to their smoothies or morning coffee- but is there any merit to this and why is collagen so important? 

Collagen is a protein rich structure that helps to make up connective tissue, like our joints, skin, hair and nails.  Think about it as the scaffolding support when a building is being constructed to provide the structure and stability it needs.  As you can probably imagine, as we age, our collagen begins to decline.  This is can lead to bone, muscle and joint instability, more wrinkles, loss of elasticity in the skin as well as brittle hair and nails.

Research has found that including a collagen supplement can significantly improve nail growth, skin hydration, skin wrinkling and elasticity.  There is even some research that it may help reduce the appearance of cellulite!   Its’ not all about beauty when it comes to collagen though, it also has use in prevention and treatment of osteoarthritis to keep joints healthy and mobile. 
For more information on collagen please reach out and get in touch!
 
Kim et. Al, Nutrients. 2018 Jun 26;10(7).
Schunck et. Al J Med Food. 2015 Dec;18(12):1340-8
Hexel et. Al J Cosmet Dermatol. 2017 Dec;16(4):520-526. 

​Irritable bowel syndrome (IBS) can be diagnosed based on Rome IV criteria that a person has recurrent abdominal pain on average 1 day per week during the previous 3 months that is associated with 2 or more of the following: 

             - related to defecation ( increased or unchanged)
             - associated with a change in stool frequency
             - associated with a change in stool form or appearance

Although there are strong diagnostic criteria, it seems that many people with some sort of digestive irregularity are now quick to be given a diagnosis of IBS, sometimes with little investigation into potential reasons for digestive problems or causative factors.  Ideally, care should be focused on discovering barriers to digestive function and ways to optimize it, thus improving the symptoms that one may associate with their IBS diagnosis.  Testing for SIBO is one thing that can be done to help understand the reasons behind one’s IBS symptoms.
 
SIBO stands for Small Intestine Bacterial Overgrowth and it is essentially exactly that, certain bacteria that are meant to live in the large intestine move upwards and begin to make a home in the small intestine. 

The problem with this is that the small intestine can become aggravated by these bacteria and can contribute to gas, bloating, chronic constipation and sometimes diarrhea.  Since these are common symptoms experienced by those with IBS, ruling SIBO out can be a helpful step in resolving symptoms.
 
For more information on the testing for SIBO or to understand if this is something you may be experiencing please contact the clinic.  

Many people are aware of the main signs of hypothyroidism, but what about those more abstract signs that aren't talked about regularly? 

1. Carpal Tunnel Syndrome

2. High Cholesterol 

3. Chronic pain, joint stiffness or other signs of chronic inflammation.

4. Infertility

5. Voice Changes

6. Menstrual Changes

7. Celiac Disease or other auto immune conditions.

Those who suffer from IBS may be afraid to eat because of the worry about how it will make them feel or feel apprehensive to go in public without knowing where the nearest washroom is.  They may experience crippling pain daily and be told by their family M.D. that everything appears to be “normal”. 

Argh – frustrating isn’t it? 

People with IBS may have symptoms such as bloating, discomfort and changes in bowel habits (constipation, diarrhea or both).  If you’ve been told that you have IBS, it means that other conditions have been all been ruled out.  This makes IBS a ‘diagnosis of exclusion’, or as I like to call it, the ‘we don’t really know what’s wrong with you or how to help you’ diagnosis.

At this point in time, the exact cause of IBS is still unknown and there are likely many different factors and events that contribute and co-exist with this digestive disorder.  One thing that is now known is that many people with IBS also have some form of stress or anxiety or they notice their symptoms become much worse in a stressful situation.  This has led research to look into more about the brain-gut connection as we now know that there are way more brain neurotransmitters in our digestive tracts than in our brain!

How Do I Treat IBS?
1.      Pain management with natural botanicals, teas, acupuncture or supplements.
2.      Identify any food intolerances through testing to see if there are foods that are     upsetting the digestive system.
3.      Ensure that food digestion is happening appropriately.  Ie. are you breaking down your starches, proteins and fats properly?
4.      Make sure that unwanted bacteria, parasites or yeast are not contributing to your digestive pain and if they are get them out of there with natural treatments.
5.      Closely examine the effect of stress on your digestive health, support the stress response and teach effective stress management techniques to prevent pain.
6.      Acupuncture is often a helpful tool because in Traditional Chinese Medicine, acupuncture treatments take the whole person into account.
7.      Rebuild the digestive system and protect it from potential future issues.       

Can I Stop Taking My Vitamin D? 

Our bodies have the ability to make this essential vitamin through sun exposure.  Now that it’s warmer and you’re spending more time outdoors, you would think that this means you no longer need to take your vitamin D supplements that you’ve been taking all winter – but do you? 

Well, like most things in life, it depends.  Are you only taking vitamin D because you saw it on Dr. Oz or your family doctor told you it’s good for everyone to take?  Have you had your levels tested?  Are you actively trying to increase your levels, treat or prevent health concerns that have a connection with vitamin D?  Ideally, everyone should get their vitamin D levels tested so you can know if you should continue to supplement.  Even more ideal, would be a ‘peak level’ of vitamin D tested in the summer months and a ‘low level’ tested in the winter months to know how you should supplement to support your overall health.  Since vitamin D is fat-soluble when taken in too high of a dose for too long it can build up in the system and cause health issues, so it's always best to work with a health care practitioner who understands how to properly prescribe vitamins.

If you haven't heard of Movember, you're probably very confused about the increased abundance of moustaches you've been seeing for the past month.  While men are doing their part to raise prostate cancer funds and awareness, I thought I would do mine and share some of the best foods to prevent issues with the prostate.  

1. Tomatoes:  Tomatoes contain a component called lycopene which is a strong anti-oxidant and has been shown in research to prevent prostate cancer.

2. Broccoli:  Broccoli has a constituent in it called sulphoraphane which helps support detoxification and is a strong antioxidant.  Other veggies that are great for cancer prevention include others in the broccoli (brassica) family such as kale, Brussels sprouts, bok choy, swiss chard etc.. 

3. Pumpkin seeds:  Pumpkin seeds are high in zinc which is an essential mineral for prostate health.  Try eating 2 tablespoons of freshly ground seeds/ day. 

4. Cut Back on the Dairy:  Studies have found that men who consume large amounts of dairy to be at increased risk for prostate cancer- so staying away from milk, cheese and butter can likely help with prevention.    

Superpower Green Tea
By Meghan MacKinnon, BSc, ND
Markahm & Aurora Naturopathic Doctor

Those of you who see me as patients, know that I am a green tea 'pusher', having a  'more is always better' approach.  I wanted to share a few things about why I love green tea and my newest favourite - matcha!  Green tea has long been know for it's health promoting properties, having links to cancer and heart disease prevention, weight loss, as well as preventing diabetes and dementia and even has anti-aging properties due to it's high    anti-oxidant content.  Most of the benefit from green tea has been linked to a component in it called EGCG.  Matcha refers to green tea leaves that have been ground into a fine powder.  When prepared this way, the tea has more amino acids and increases the amount of EGCG and other nutritional ingredients in it dramatically, making it a superpower green tea!  

Does Green Tea Contain Caffeine?  Yes, all green tea (including matcha) contains a small amount of caffeine (roughly half that of coffee), so it can be used effectively as a caffeine substitute.  Green tea also has a component in it called l-theanine.  L-theanine creates a feeling of relaxation, improves focus and concentration without agitating the nervous system, meaning that you should feel calm and refreshed after drinking green tea, rather than the jittery feelings often associated with coffee.  

Where Can I Get Matcha?  Most health food stores should carry matcha products and believe it or not, this is actually what's used at Starbucks to make their Green Tea Lattes (although I can't comment on the quality or amount of EGCG in their matcha)!  Note:  Yes, it really is that expensive, but yes it really is that good.  Grinding the leaves is a slow and expensive process, taking up to one hour to produce one ounce of matcha.  

By filling out the form below and signing up for my monthly newsletter- you enter the draw to win one free ticket to the Gluten-Free Expo this Sunday Sept. 30th!  You don't need to be a current patient to fill in the form, so feel free to pass it onto friends and family.  There should be lots of free samples and new products to test out at this great event.  The winner will be notified by email by 8 AM Sunday Sept. 29th, 2012.  

See you there!

Dr. Meghan