Traditional Chinese Medicine (TCM) uses four main pillars of treatment to manage illness and disease: acupuncture, botanical (herbal) medicine, healthy lifestyle and proper diet.

Each of the imbalances that can lead to illness (hot/cold, yin/yang, interior/exterior, excess/deficiency) can be altered by eating foods that re-balance the systems of our body.

Yin represents energy that is responsible for moistening and cooling our body.  When yin is deficient or depleted the body has symptoms of heat.  Yin deficiency is not a true heat, but rather a lack of moisture and cooling that keeps our natural heat in balance.

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For a yin deficiency, consuming yin tonic foods, and avoiding yang foods is prescribed.

Note: Yin tonic foods have a tendency to congest the spleen and promote dampness and stagnation when consumed in large amounts.  It is suggested that you consume smaller quantities of yin tonic foods regularly, rather than large quantities irregularly.

Oreos are a vegan indulgence

What do Oreo cookies, Ritz crackers, Sour patch kid candies and Heinz ketchup all have in common?  They are all vegan!

Embarking on a vegan diet can be a daunting task.  Most people assume that being a vegan means eating nothing but carrot sticks, blue-green algae and apple slices.  But, despite being by nature a ‘restrictive’ diet – it does not have to be a boring diet!

One of my favourite resources on vegan foods is from the People for Ethical Treatment of Animals (PETA).  Their “I Can’t Believe It’s Vegan” site lists hundreds of foods (snack foods, condiments, breakfast foods, baked goods, staples and more) that are ‘accidentally vegan’.

So if you are considering veganism but are unwilling to give up your Red Berries or your BBQ Ruffles – check out this website and discover all the potential indulgences that a vegan diet can include!

Ritz crackers - another vegan treat

*The foods mentioned in this article may not be ‘healthy’ foods and should therefore be consumed in moderation!

Source: PETA – I Can’t Believe it’s Vegan.

A survey conducted in January 2010 by the UK-based Drug and Therapeutics Bulletin found that 75.5% of responding doctors feel they are poorly informed about herbal medicine.

The DTB study was sent to a random sample ofDTB subscribers and a total of 164 responses were received.  Approximately 50% of respondents were general physicians and 87.8% were based in the UK.

Despite the low number of responses to the survey (only 14% of surveys were completed and returned) the responses demonstrated a considerable lack of general knowledge in the medical community regarding herbal medicine.

While 75.3% of doctors felt that herbal medicines may be useful in some circumstances, they also felt an almost equal percentage of doctors (75.5%) are poorly informed about herbal medicines.  Equally troubling is that 50% of doctors would use Google or other internet search engines to seek reliable information on the use and safety of herbal medicines.  And less than 13% of doctors who responded always ask their patients if they are using herbal medicines, despite the knowledge that the potential for drug-herbal interactions does exist.

Doctors know little about the safe use of herbal medicine

Unfortunately, many people consider their medical doctor to be a reliable source of information on herbal medicine and other natural supplements.  And shown in this survey, doctors are not always a reliable source of information on the safe and effective use of herbal medicine.  Nor is Google or other internet search engines.  Michael McIntyre, chairman of the European Herbal and Traditional Medicine Practitioners Association has this to say on the use of Google:

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“I would suggest that that’s a terrible source of information where herbal medicine is concerned.  You could get terrible information, wrong information, and I certainly wouldn’t advise patients to do that so I wouldn’t advise doctors to do it either.”

There are many issues with seeking information on herbal medicine online.  There is a lot of confusing and contradictory information online, posted by unreliable sources posing as authorities on herbal and natural medicine.  However, this survey shows that many doctors (and likely many patients) are unsure where to get reliable information on herbal medicine.

My suggestion for those looking for safe, reliable, and effective information on herbal medicine is to seek out a Naturopathic Doctor or herbalist who is highly trained in the use of herbal medicines and can provide you with information regarding safety, drug-herb interactions, potential side effects and safe dosage recommendations.

If you are still interested in seeking information online about herbal medicines I recommend the following resources:

American Botanical Council – homepage of the non-profit American Botanical Council, publishers of HerbalGram

HerbMed – provides free monographs on the 20 most popular herbal medicines

PubMed – to search for published articles on the use of herbal medicines

World Health Organization (WHO) – Monographs on Selected Medicinal Plants

Ontario Herbalist Association – for information on registered herbalists in Ontario

Ontario Association of Naturopathic Doctors – for information on licensed Naturopathic Doctors in Ontario

Resources

Drug and Therapeutics Bulletin (DTB) Survey on Herbal Medicines. Drug Ther Bull. 2010;48(4):46–47.

Herbal medicines – what do clinicians know [podcast]? London, England, United Kingdom: Drug and Therapeutics Bulletin. April 8, 2010.

Eating Local in Ontario

There are many virtues to eating local foods.  The 100 Mile Diet lists the following reasons for eating local:

• Better taste – local foods are picked when they are ripe and come to you fresh and full of nutrients and flavour.
• Know what you’re eating – local farmers are able to provide you with information on what chemicals (or better yet – lack of chemicals!) are used on their foods.
• Environmentally friendly – a local diet consumes approximately 17 times less oil and gas than a typical diet based on food shipped across the country.
• Support small farms and farmers – local farmers markets bring to us local foods from local farmers.  Support the people who work hard to bring us healthy foods by working the land.

Eating local is easier when you know the harvest times for your favourite fruits and vegetables!  Keep this chart handy and you’ll be able to take advantage of the freshest local foods available at your local farmers markets and grocery stores.

Local farmers’ markets in Ontario can be found online at Farmers Market Ontario.  My favourite farmers’ markets are the St. Lawrence Market in Toronto  and the St. Jacob’s Farmers’ Market in St. Jacob’s Ontario (it’s worth the drive!)

What are your favourite farmers’ markets?

You wouldn’t consider going through pregnancy without taking a multivitamin supplement.  Did you know the teen years are second only to pregnancy in nutritional needs – but how many teens are taking a multivitamin supplement?  Not enough!

The NHANES and NHANES III (National Health and Nutrition Examination Survey) both concluded that:

“The highest prevalence of unsatisfactory nutritional status occurs

in the adolescent age group”

Read on to discover the ways a multivitamin can support health during the teen years – and beyond.

Increased Growth Needs for Teens

Teens grow at astounding rates!  Teenage girls grow approximately 23 to 28 cm during their teen years, and teen boys add approximately 26 to 28 cm to their height.  Growth during the teen years accounts for about 20% of total height.

Not only do teens grow up, but they grow out as well.  Weight gain during the teens accounts for about 50% of a person’s ideal adult body weight.  Lean body mass (muscle mass, bones, organs – everything except body fat) increases in both teen boys and girls.

Multivitamins provide a wide spectrum of both vitamins and minerals – nutrients that are essential for growth.  In addition to these nutrients proper amounts of protein, healthy fats (omega 3 fatty acids), and unrefined grains also support healthy growth in teens.

Teens often have very active lifestyles

Increased Physical Activity

The lifestyle of most teens is hectic.  School, part-time jobs, chores, homework, activities with friends – and yet many teens still find time to engage in regular physical activity.  Many adults could learn a lesson from these teens!

Teen athletes (and all active teens) have increased nutritional needs.  A higher daily intake of calories is needed – for 2 hours of physical activity an extra 800 to 1700 calories are needed daily!  In addition to calories, active teens also have higher requirements for sodium and potassium.  And water!  Many people forget that water is an essential nutrient – but it is.  Maintaining hydration is very important for teen health.

Both male and female teen athletes are at risk of iron deficiency.  Regular (yearly or more often) blood tests should be done to make sure iron levels are adequate for teen health.   A multivitamin supplement containing iron should only be used once blood tests have confirmed low iron status.

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Poor Eating Habits

Teens may be able to teach adults a thing or two about incorporating physical activity into busy lifestyles, but they could also learn a thing or two about healthy eating.  There are a number of poor eating habits that contribute to nutritional deficiencies and are (unfortunately) very common in teens:

Teens often make high calorie, low nutrient food choices

• Frequently skip or miss meals
• High-sugar snacks (including soda) with low nutritional value are popular
• Excess fast-food consumption

A multivitamin is NOT a substitute for poor eating habits.  Taking a multivitamin supplement will not make an unhealthy diet into a healthy one.  Multivitamins can support our bodies when we don’t always make perfect choices but should be used together with a healthy, balanced diet.

Unique Circumstances

The only thing many teens have in common is their age.  Just about every teen will have their own unique circumstances that lead to individual nutritional needs.  Some of these circumstances include

• Sports/ physical activity
• Teen pregnancy
• Illegal drug use
• Smoking
• Alcohol use
• Prescription drug use
• Vegan diet
• Vegetarian diet
• Weight management diets (to gain or lose weight)

Each of these circumstances lead to unique nutritional needs.  There is also another circumstance that half of teens experience that lead to increased nutrient needs.  That circumstance is the menstrual period.  Teen girls are at increased risk of iron deficiency due to their monthly period and use of birth control pills in teens further contributes to deficiencies of B vitamins, folate, magnesium, selenium, zinc and others.

Establish Lifelong Health

The choices we make during our teen years influences the health of our bodies for the rest of our lives.  Changes in bone mass and density occur throughout life, but bone mineral density reaches its peak during the late teens and early adulthood.  These minerals will serve as a “bone bank” for the remainder of life.  Ensure that you are supporting your bones (so they can support you!) by:

• engaging in regular physical activity
• consuming adequate calcium in the diet
• taking a calcium supplement if necessary
• taking a multivitamin and mineral supplement

Correct Deficiencies

One of the most common uses of multivitamins in all ages is to correct nutrient deficiencies.

A balanced diet plus a multivitamin supplement provides top health for teens.

As previously mentioned, the NHANES and NHANES III studies found that teens had the most unsatisfactory nutritional status of all age groups.  They found that teens were most likely to be deficient in:

• Calcium
• Iron
• Riboflavin (vitamin B2)
• Thiamine (vitamin B1)
• Vitamin A
• Vitamin C
• Zinc

A multivitamin, in combination with a healthy diet can correct these deficiencies and prevent the numerous health consequences of having a nutrient deficiency.

Multivitamins for Teens

Above I highlighted many of the reasons why a multivitamin is an excellent addition to teen health – so how do you select a multivitamin for your teen?  The best suggestion is to consult with a Naturopathic Doctor who can uncover any unique nutritional needs for your teen.  Otherwise, select a high potency, high quality multivitamin and take as directed for your teen’s age.

References

Neinstein L. (Ed.)  Adolescent Health Care: A Practical Guide.  4^th Ed. 2002.  Lippincott Williams & Wilkins.  Philadelphia.

National Center for Health Statistics.  Third National Health and Nutrition Examination Survey (NHANES III) Public-Use Data Files.  Available online at http://www.cdc.gov/nchs/products/elec_prods/subject/nhanes3.htm

There is a lot of growth during the teen years.  Emotional growth, intellectual growth, spiritual growth and, of course, physical growth.  All of this growing can be exhausting (this is one of the reasons teens need so much sleep!) It also means that nutritional needs are increased to support all this growth and change.

Teens need over 2 litres of water daily

The teen years are second only to pregnancy and lactation for high nutrient requirements.  The best way to ensure you are getting all of these nutrients is to eat a diverse diet high in different coloured fruits and vegetables, whole grains (such as brown rice, quinoa, barley, and millet), legumes and beans, lean meats (or alternatives) and low fat dairy (or alternatives).

Below are two charts on micronutrient (vitamins and minerals) and macronutrient (protein, carbohydrate, fats, water) nutritional needs.  Values given are daily requirements.

*Vitamin D requirements are higher in Canada from October to May due to inadequate sun exposure during the winter.

**Any female who is sexually active should be taking an additional 400mcg daily to prevent birth defects if pregnancy occurs

Remember: these reference values are for normal, apparently healthy individuals eating a mixed North American diet. An individual may have individual physiological, health, or lifestyle characteristics that may require different intakes of specific nutrients.

If you are concerned you are not getting enough nutrients in your diet consider a high quality multivitamin-mineral supplement to meet your needs.  It is better to take a supplement to meet your needs than to deprive your body of the building blocks it needs to grow and maintain health through your teens and beyond.

References:

Health Canada Dietary Reference Intake Tables.  Available online at: http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/index-eng.php http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/index-eng.php

Teen girls aren’t likely to be thinking about their risk for osteoporosis, but maybe they should be.  Peak bone density is reached for most women in their early 20s, and what they are eating in their teen years has an enormous impact on the health of their bones later in life.

Calcium is an essential mineral found in dairy products, leafy green vegetables (spinach, mustard greens, collard greens), almonds, tofu, broccoli, green beans, tofu, asparagus, figs, and apricots.  Calcium requirements vary based on need – and the need increases during times of growth, such as during teen growth spurts.

Teen girls may require supplements to meet daily calcium needs.

Modified from Health Canada DRI Tables

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A study published in the American Journal of Clinical Nutrition looked at the intake of calcium in the diet of over 350 teen girls and found that the majority of girls were consuming less than the recommended intake of 1300mg per day.  The average calcium intake was 830mg/day – approximately 65% of the daily recommended intake.  The study looked at the long term effects of supplementing teenage girls with calcium (supplementing with an additional 670mg/day to obtain a daily calcium intake of 1500mg/day) and found that giving teen girls calcium during their teen growth spurt produced higher bone mineral density, making bones bigger and stronger.

The researchers in this study expect that the benefits of calcium supplementation during the teen years will benefit these women into late adulthood, preventing osteoporosis.  Several years of supplementation (ideally from 9-19 years of age) is necessary to have the maximum positive impact.

This study also found that taller girls benefit from higher levels of calcium (as they will have longer bones to support their height).

Supplementing with Calcium

The first step in meeting the calcium needs of teen girls is to include calcium rich foods in the diet.  Below is a list of some of the highest food sources of calcium.  Since dairy is a common source of calcium, special care must be taken by vegans to ensure they are getting enough calcium.

Calcium supplements should be used in teen girls to make sure optimal levels of calcium are achieved.  Calcium should be taken with vitamin D to improve absorption of calcium.

Another way teen girls (and all women) can support healthy bones later in life is by engaging in weight-bearing physical activity several times per week.

Broccoli is a vegan source of calcium

The teen years are a time of immense growth and development.  Don’t forget that your bones are growing too.  Support your bones, now and later in life, by consuming adequate calcium in your teens.

References:

Health Canada: Dietary Reference Intakes Tables http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/index-eng.php

Velimir Matkovic, Prem K Goel, Nancy E Badenhop-Stevens, et. al.  Calcium Supplementation and Bone Mineral Density in Females from Childhood to Young Adulthood: a Randomized Controlled Trial.  American Journal of Clinical Nutrition.  2005; 81: 175-88.

Marz, Russell.  Medical Nutrition from Marz.  2^nd Ed.  1997.

• Are you curious what a Naturopathic Doctor does?
• Do you want to know the difference between a Naturopath and a Homeopath?
• Do you have a health concern you think Naturopathic Medicine may be able to treat?
• Do you have questions about what happens while under the care of a Naturopathic Doctor?
• Have you been self-treating with natural therapies and want an educated, knowledgeable perspective on natural health and wellness?
• Are you sick, tired or unwell and need help becoming healthy and well again?

If you answered yes to any of the above questions, consider booking a complimentary 15 minute consult with Naturopathic Doctor Lisa Watson.  During that time you can meet the doctor, ask questions about Naturopathic Medicine and learn how it can help you be healthier and happier, naturally.

For appointments please call Dr. Watson’s clinic at 416-360-1300 or email at drlisa@drlisawatson.com.

No one will dispute the fact that the teen years can be a challenging time.  School work, part-time jobs, sports, friends, chores, preparing for college – all of these things and many others make the teen years a very busy and demanding time.  So how do teens cope when a health concern adds additional strain to an already overwhelming time?

Many health problems can affect teenagers

Health Concerns Affecting Teenagers

Teenagers don’t have it easy when it comes to health!  For some people it is a time of peak health – lots of energy, physical fitness, and few concerns or worries.  But the majority of teens are coping with at least one health problem.

The teen years are a transition from childhood to adulthood and during this time teenagers can have health problems that normally affect either children or adults.  The teen years are also a time when many chronic illnesses first are diagnosed.

Some conditions that teenagers may be dealing with:

• Acne, eczema, psoriasis and other skin conditions
• Addiction – alcohol, tobacco, marijuana, other legal and illegal drugs
• Allergies
• Anxiety
• Asthma
• Attention deficit and hyperactivity disorder
• Depression
• Diabetes
• Digestive complaints – stomach pain, ulcers, nausea, constipation, diarrhea
• Fatigue and low energy
• Headaches and migraines
• Hormonal imbalances
• Hypothyroid and hyperthyroid
• Insomnia and sleep disorders
• Menstrual cycle disorders – PMS, heavy periods, irregular periods, endometriosis
• Nutrient deficiency – from poor diet, vegan, vegetarian diets and dieting
• Pain and injury – including sprains, strains and fractures
• Personal growth and development – mental, emotional and spiritual change and maturity
• Pregnancy and birth control use
• Stress
• Weight management issues

Naturopathic Medicine for Teenagers

Naturopathic Medicine is an ideal treatment option for teenagers.  With a focus on prevention and individualized treatments Naturopathic Doctors are able to listen to and understand the unique experiences and symptoms for each teen and tailor a treatment plan to their needs.

I first discovered Naturopathic Medicine when I was sixteen and had undiagnosed nausea daily for several months.  After a consultation with a Naturopathic Doctor I discovered the link between my stress levels and my digestive symptoms.  With a few nutritional supplements and some stress management techniques my symptoms were cured within a few short weeks.  My personal experience encouraged me to become a Naturopathic Doctor and to help other teenagers find an alternative to suffering with their health problems.

Being a Naturopathic Doctor enables me to help other teenagers heal through the gentle and natural therapies I use in my practice.  I place an emphasis on finding the root cause of the problem and correcting it with:

• nutritional and dietary counselling
• nutritional supplements
• botanical (herbal) medicines
• homeopathy
• acupuncture
• stress management
• lifestyle counselling

If you are a teenager, or know a teenager, that could benefit from Naturopathic Medicine consider booking a free 15 minute consult to meet with me and discuss how we can work together to make your teen years healthy, naturally.

Nutrients to Avoid in Excess During Pregnancy

Vitamins and minerals are vital in supporting a healthy pregnancy.  However, some nutrients can cause problems when taking in excess amounts during pregnancy.  Make sure you are not over-doing it with these nutrients during pregnancy.

Some nutrients should be avoided in large doses during pregnancy

Vitamin A

Birth defects are associated with vitamin A intake over 10 000IU per day.  Birth defects associated with excess vitamin A include malformation of the urinary and genital tract, skull and facial bones and heart.

These defects occur within the first 6 weeks of pregnancy, so avoid consuming more than 5000IU of vitamin A if there is a chance you may become pregnant.

Vitamin C

Vitamin C is safe during pregnancy, but consuming high levels during pregnancy may result in a rebound vitamin C deficiency in your baby following delivery.  Avoid taking more than 1000-4000mg daily to avoid this effect.

Vitamin D

Vitamin D is essential for proper bone and teeth development.  However, excess levels (greater than 1000IU daily) can lead to hypercalcemia which can cause placental calcification and fetal arterial stenosis.

From 20 weeks onward 1000-1200IU daily is recommended to promote optimal bone development of the skull and other bones.  Research shows that this amount also promotes optimal bone mass later in the child’s life.

Proper supplementation is especially important if the third trimester occurs during winter months when inadequate sunlight reaches Canada for skin production of vitamin D.

Vitamin E

Vitamin E can inhibit proper coagulation of the blood and should not be taken in high amounts close to delivery.  Avoid taking more than 800IU per day from week 36 onward to decrease the risk of excess bleeding during and after delivery.

Calcium

Calcium is important for both mother’s and baby’s health during pregnancy.  Supplementation can help to prevent pregnancy-induced hypertension and pre-term labour.

However, excess amounts can increase the risk of kidney stones for the mother and can lead to hypercalcemia (excess calcium) of the fetus and placenta.  Avoid taking more than 1200IU daily.

Also avoid dolomite, bone meal and oyster-shell sources of calcium as these may be contaminated with lead.  Instead use professional quality supplements or consume more broccoli, almonds, dark green leafy vegetables, canned salmon (with bones), sesame seeds and enriched soy milk.

Pregnancy is a great time to learn more about nutrients and how they support our health (and the health of our babies).  Naturopathic Medicine is a perfect complement to a natural, healthy pregnancy.  Book a free 15 minute consultation with Dr. Lisa Watson to learn more about how Naturopathic Medicine can support you, your body, and your baby during pregnancy.