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Diets and Foods That Can Help With Migraines

by Kathleen Regan, NDWhat are Migraines?Migraine headaches, characterized by intense pain, often come with symptoms such as sensitivity to light and sound, nausea, and fatigue. Diet plays a key role in managing these episodes. Research indicates that certain foods can either trigger or help reduce the frequency and severity of migraines. Identifying and avoiding foods that cause migraines, while incorporating migraine-reducing foods into your diet, can be a proactive approach to minimizing symptoms. This strategy is part of a broader migraine diet plan that aims to identify dietary causes of migraines and employ natural remedies for migraine headaches. […]

By |2024-04-08T03:02:06-04:00June 14th, 2023|Allergies, Digestion, Mental Clarity, Migraines, Naturopathic Medicine, Nutrition, Pain and Fatigue|Comments Off on Diets and Foods That Can Help With Migraines
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The Best Longevity Diet to Live a Healthy Life

Clean eating generally refers to a healthy, longevity diet that is NOT the ‘SAD Diet’ or the Standard North American Diet. The Sad Diet typically consists of ultra-processed foods, added sugar, fat, and sodium. Consumption of fruits, vegetables, whole grains, legumes, and lean protein is greatly lacking in this diet. Naturopathic practitioners emphasize consuming fruits, vegetables, whole grains, legumes, and lean protein, which are greatly lacking in this diet. This approach to eating prioritizes whole foods and balanced nutrition to support overall health and well-being, aligning with the principles of clean eating and a balanced diet.Benefits of a Longevity DietA longevity diet offers numerous health benefits by focusing on whole, nutrient-dense foods and minimizing processed foods. This approach to eating can help reduce the risk of chronic diseases, such as heart disease, diabetes, and obesity. Clean eating promotes better digestion, improved energy levels, and improved mental clarity. By incorporating a balanced diet rich in healthy foods like fruits, vegetables, whole grains, and lean proteins, you support your body’s natural detoxification processes and boost your immune system. Ultimately, following a longevity diet can lead to a healthier, longer life by providing essential nutrients and fostering overall well-being.Balanced Plates:Balanced eating goes together with clean eating because ‘you can have too much of a good thing’. Balance has to do with managing the amount of ‘macronutrients’ in your diet and on your plate. A ‘balanced plate’, if you were looking from above, might consist of 50% fruit or vegetables, 25% starchy foods (like grains and root vegetables) and 25% protein.Balanced Macronutrients:Macronutrients include carbohydrates, fats and proteins. Many trendy diets base their recommendations on modifying macronutrient intake or portions. What are these macronutrients? Carbohydrates:Carbohydrates (Fruits, Vegetables, Grains, Beans!) are [...]

By |2024-08-16T05:19:49-04:00December 13th, 2022|Nutrition|Comments Off on The Best Longevity Diet to Live a Healthy Life
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Corona Virus Prevention & Support – A Naturopathic Approach

By Dr. Angelina Riopel, ND Currently the Corona Virus (COVID-19) has become the center piece of every news story. My purpose in this article is to provide you with information on how keep your immune system strong. COVID-19 is classified as a pandemic by the WHO and the number of people infected is rising quickly around the globe. It’s important to recognize that the majority of individuals who are already or will become infected, will experience symptoms of a typical cold or flu. As with any respiratory infection, those at greater risk are the elderly (over 65) and those with underlying health conditions and lowered immunity. Without a known cure or vaccine it’s crucial for individuals to focus on two areas; immune system health and acute care. […]

By |2023-04-28T10:07:54-04:00March 14th, 2020|Cold and Flu Season, Naturopathic Medicine, ND Editorial, Nutrition|Comments Off on Corona Virus Prevention & Support – A Naturopathic Approach
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Cow Dairy Intolerance: The Evidence

By: Dr. Kathleen Regan, ND Humans have been consuming cow dairy for thousands of years. In fact, a recent archaeological dig from Britain showed that prehistoric farmers were consuming dairy products as early as 6,000 years ago – despite being lactose intolerant! And we are still at it! Humans consume dairy in volumes despite it being linked to a number of problematic health issues such as diarrhea, constipation, dermatitis, eczema, respiratory conditions and more. Cow dairy offers a creamy, satiating food that is readily accessible. Its nutritional profile is noteworthy with 1 cup of 2% milk offering 8g of protein, 5g of fat, 30% of daily calcium requirement as well as naturally occurring Vitamin A and B6. However, despite this healthy profile, milk seems to cause a lot of problems for a lot of people. In Canada, close to 7% of the population report a food allergy. At the top of the list of reported food allergens is dairy with 2% of the Canadian population reporting an actual Cow’s Milk Allergy (CMA). This is the highest reported food allergen in Canada! Anecdotally, from my clinical practice, many patients speculate that dairy is a trigger for their health concerns. However, they are often told that ‘there is no evidence’ that milk or dairy-based foods is an inflammatory or immune-triggering food – and so they don’t eliminate dairy. I am always surprised to hear this as there is plenty of evidence that milk is problematic. Here are a few reasons why:  […]

By |2023-04-20T10:31:16-04:00March 11th, 2020|Allergies, Digestion, Naturopathic Medicine, ND Editorial, Nutrition, Pediatric Health|Comments Off on Cow Dairy Intolerance: The Evidence
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‘Defecation Posture Modification Device’ AKA ‘The Squatty Potty’

By Dr. Kathleen Regan, ND Squatting during bowel movements (BMs) is commonly practiced in the Middle East, Africa, and Asia while western populations prefer to use the toilet. When people say they are ‘constipated’, they are often referring to not ‘going’ daily but are also often referring to a lengthy time spent attempting to poop, straining or incomplete poops. These last few problems lead to troubling issues such as pelvic floor issues, hemorrhoids or fissures, blood in the stool and, of course, stress. People become nervous to ‘go’ which worsens the problem. But there is hope in sight! […]

By |2024-09-26T07:31:17-04:00March 7th, 2020|Digestion, ND Editorial, Nutrition|Comments Off on ‘Defecation Posture Modification Device’ AKA ‘The Squatty Potty’
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Women’s Heart Health

By: Dr. Keara Taylor, ND Cardiovascular disease is the leading cause of morbidity and mortality among older post- menopausal women.  As women, the risk of cardiovascular disease is 2-3 times higher after menopause (1).  Statically, men are at a higher risk, however, as women age, their level of risk approaches that of men, and the lifetime risk for women may actually be higher because we live longer (2).  The risk of cardiovascular disease in women should not be underestimated, and because there appears to be a link between hormones and cardiovascular disease – we see rates increase significantly after menopause – we can and should be proactive in managing that risk, especially as we age. The average age of menopause in women is approximately 51, and is often accompanied by the immediate symptoms of hot flashes and night sweats. However, longer-term issues can also arise, such as cardiovascular disease, osteoporosis and cognitive impairment. The Study of Women’s Health Across the Nation (SWAN) looked at the correlation between a menopausal woman’s experience of vasomotor symptoms like hot flashes with cardiovascular risk factors.  It found that vascular aging, endothelial dysfunction and large artery stiffening seemed to increase in women during the menopausal transition and that women with hot flushes had higher rates of subclinical cardiovascular disease (1). As women enter menopause, treating symptoms with bioidentical hormone replacement therapy (BHRT) may be a good option, and should be discussed with a health care practitioner. While the use of BHRT in menopause is beyond the scope of this article, here are some dietary and lifestyle practices that you can implement right now that have been shown in the literature to reduce the risk of cardiovascular events: […]

By |2023-04-28T10:16:01-04:00February 26th, 2020|Cardiovascular Health, Naturopathic Medicine, ND Editorial, Nutrition, Women's Wellness|Comments Off on Women’s Heart Health
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Connecting Cancer and Nutrition

By Dr. Kathleen Regan, NDI have always been intrigued by the connection between cancer and nutrition. I have written many articles on diet and health but have rarely focused on the relationship between food and cancer. It is certainly something I think about and talk about to patients in the context of prevention and adopting an anti-inflammatory diet.Recently, I have been affected personally by a number of cancer diagnoses in my own family where there was no prior family history. This has driven me to delve deeper into the connection between diet and cancer. The rising number of cancer cases worldwide is alarming, with the World Health Organization (WHO) predicting a 70% increase in new cancer cases over the next 20 years (1).Our modern lifestyle, including the chemicals we are exposed to and consume, farming practices, and environmental management, significantly influences our global cancer risk. Additionally, as our population ages, cancer, which can be an age-related disease, becomes more prevalent. Our immune system is a crucial defence against cancer, yet many contemporary practices weaken this vital system. Listing all potential cancer-causing elements in our environment can be overwhelming.This is why I like talking about lifestyle and nutrition. You can modify your habits (with a little support) and you can control your own kitchen. Positive change starts at home and nutrition is an impactful, empowering place to begin.So, what are the facts? An estimated one-third to one-half of cancers could be prevented by healthy lifestyle choices such as eliminating tobacco use, maintaining a healthy body mass index (BMI), maintaining an active lifestyle, increasing fruit, vegetable and fibre consumption and moderating alcohol consumption (2,3).Tobacco Use:Smokers have an estimated 25-fold risk of developing lung cancer as compared with [...]

By |2024-08-16T05:06:46-04:00February 5th, 2020|Cancer, Naturopathic Medicine, ND Editorial, Nutrition|Comments Off on Connecting Cancer and Nutrition
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Understanding the Link Between Hormones and Mental Health

Hormones and mental health are closely linked, with hormonal imbalances often influencing mood, anxiety, and overall emotional well-being. Fluctuations in hormones like estrogen and progesterone can disrupt neurotransmitter function, leading to symptoms such as anxiety, depression, and mood swings, especially during menstrual cycles, pregnancy, menopause, or other hormonal transitions. A naturopathic holistic approach that includes assessing and addressing hormonal health can significantly impact mental health, offering more sustainable improvements by targeting the root causes of hormonal disruptions. This approach often involves dietary changes, lifestyle adjustments, and natural therapies that support hormone balance, helping individuals manage mood and anxiety more effectively.How Hormone Changes Can Cause Anxiety and Depression During the Menstrual CycleHormones and moods during the menstrual cycle can greatly influence mental health, leading to conditions like PMS (premenstrual syndrome), which includes both physical and psychological symptoms such as low mood, anxiety, and mood swings. These symptoms typically occur two weeks before menstrual bleeding, affecting daily functioning. PMDD (premenstrual dysphoric disorder) is a more severe form, involving intense mood and physical symptoms. (1) Hormones and anxiety are also prevalent in peri- and post-menopausal women (2), highlighting how shifts in hormones, such as a decline in estrogen or a rise in progesterone, can affect neurotransmitters like serotonin, GABA, and dopamine (3), ultimately influencing mood and mental health. Understanding hormone balance symptoms is key to managing these changes effectively.What is the Connection Between Hormones and Mental Health?A good way to determine whether hormones are affecting your mood symptoms is to track your symptoms along with your cycle. Hormones and moods during the menstrual cycle can significantly impact how you feel, and tracking your symptoms alongside your cycle can help identify patterns. There are many free apps out there [...]

By |2024-11-15T00:59:14-05:00January 28th, 2020|Hormone Health, Mental Clarity, Mind Body Medicine, Naturopathic Medicine, ND Editorial, Nutrition, Post Natal Care, Self Care, Sexual Health, Women's Wellness|Comments Off on Understanding the Link Between Hormones and Mental Health
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5 Servings of Fruits and Vegetables for Mental Health

By: Dr. Kathleen Regan, NDHow Fruits and Vegetables Can Improve Mood and Well-BeingIn the coming decade, more attention will focus on the role of food in brain chemistry. Studies have shown that a higher intake of fruits and vegetables is good for mental health and is associated with a lower incidence of mood disorders and improved well-being. (1) The United Kingdom (UK) leads this research initiative, linking how what we eat influences how we feel. Increased consumption of fruits and vegetables plays an important role in improving mental well-being, with ongoing studies showing a strong relationship between diet and mood.Benefits of Fruits and Vegetables in Diet for Better Mental HealthOne of the more recent studies to come out of the UK looked at the relationship between well-being and the consumption of fruit and vegetables by drawing data from the UK Household Longitudinal Study (UKHLS), which includes information collected from 50,000 people between 2009 and 2017. In this ‘Lettuce Be Happy’ study, the authors concluded:Increased fruit & vegetable consumption can enhance mental well-being.Increasing how frequently you consume fruit and vegetables is as important as the overall quantity you consume.The relationship between food and mental health is meaningful across different measures of well-being.This study controlled for many variables, including age, gender, income, employment, etc. and the cause and effect between food and mood was still there! The authors noted that moving from unemployment to employment has an equivalent effect on life satisfaction as increasing consumption of fruits and vegetables by approximately 10.5 portions per day (2).The findings of this study are not unique. A similar study from Australia in 2016 demonstrated that increased fruit and vegetable consumption was ‘predictive of increased happiness, life satisfaction, and well-being’; improvements [...]

By |2024-11-13T07:19:44-05:00January 15th, 2020|Mental Clarity, Mind Body Medicine, Naturopathic Medicine, ND Editorial, Nutrition, Self Care|Comments Off on 5 Servings of Fruits and Vegetables for Mental Health
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Harnessing Energy to Achieve Your Goals in 2020

By: Dr. Kathleen Regan, ND Energy is the fundamental fuel you need to achieve your goals this year. In addition to discipline, focus, vision and other forces required to realize your goals, adequate amounts of energy are essential are essential for the endurance, focus and positivity needed to reach our goals.  The role energy plays in goal setting is paramount. Have you ever failed at a New Year’s resolution and experienced negative self-talk? ‘Lazy’, ‘Unmotivated’, ‘Unfocused’, ‘Depressed’ are some of the words people hear. Does this sound like you? If it does, ask yourself this important question:  […]

By |2024-08-28T03:49:50-04:00January 4th, 2020|Anxiety, Mental Clarity, Mind Body Medicine, Nutrition, Pain and Fatigue, Self Care, Women's Wellness|Comments Off on Harnessing Energy to Achieve Your Goals in 2020
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