How Important is Sleep?  If you've ever experienced sleep disruptions, you know just how hard it can be to function when you aren't fully rejuvenated when you wake up.  Shift workers, people with young children or teenagers, and if you share a bed with someone that snores can all be reasons that your sleep is disrupted from outside sources.  However, commonly when people are concerned about their sleep patterns its because of imbalances from within. 

Turning the brain off at night, waking at 2am, hot flashes, reflux, pain and muscle cramps, having to pee, blood sugar dips and other internal factors can impact sleep.  From these examples alone, we can see that sleep quality and patterns can be altered from a wide range of variables!  It's also tricky because once bad sleep habits set it, it can be difficult to reset the patterns.

Fortunately, there are many ways to help achieve restful sleep, but its important to know what might be the cause behind not sleeping well.  When we sleep our bodies have a chance to rest and take out the trash, especially from the brain.  There are many downstream effects of sleep deprivation from increased risk of heart attacks, to cognitive decline, to elevated cortisol levels, to lack of focus, weight gain, blood sugar dysregulation, weakened immunity and increased cancer risk. 

So, while it might be easy to brush off feeling a little bit tired and choosing to watch one more episode of a show or read one more chapter of a book, eventually the ramifications can catch up with you.  Poor sleep over time can actually be one of the barriers to healing.


How do I Improve my Sleep Quality?

Again, this will depend on the reasons behind your poor sleep.  I've never quite understood how those fancy sleep tests can gather the information that they do (how do you sleep in a clinic with wires strapped to you?), but it might be important to rule out sleep apnea as well.

• Circadian Rhythm
  - our body clock intelligently dictates the release of cortisol in the morning and melatonin at night 
  - light exposure helps to set this clock, so getting sun within an hour of waking up and through the daylight hours is very helpful, while screens and fluorescent lights are not
  - sleep in a very dark room, if you can see your hand at night then there is too much light, you might need to get blackout curtains
  - taking additional Melatonin at night might be beneficial, especially for a shift worker whose body doesn't know if its daytime or nighttime
  - amber coloured glasses can help maintain proper bedtime signalling when using a phone or watching TV in the evening
  - there are red toned lightbulbs for bedside table lamps, book lights, and bathroom night lights too
  
  
• Trouble Falling Asleep
  - "busy brain" is the main culprit behind having trouble falling asleep, but it can also be from imbalanced circadian rhythm
  - choosing less stimulating activities before bed can help to calm the brain down, some people even find reading a book is too exciting!
  - bedtime yoga and meditations are a gentle way to switch the nervous system from sympathetic dominant "fight or flight" to parasympathetic "rest and digest"
  - limit caffeine intake, especially after noon
  - move your body throughout the day to expend both physical and mental energy
  - journaling or keeping a notebook to empty out whatever is on the mind can reduce the contents in the head, even thinking about your "to-do" list can keep you awake
  - sleepy time tea to help relax before bed, as long as this doesn't lead to waking up to urinate
  - other tools like: acupuncture, GABA or l-theanine, magnesium bis-glycinate, valerian root, reishi mushroom, skullcap, melatonin, passionflower and a homeopathic remedy called R14 are all wonderful options
  
  
• Trouble Staying Asleep
  - with this aspect of sleep it is especially important to consider the cause of waking up
  - the time and frequency of wake-ups can also help to determine the cause, for example, being awake from 1-3am is a classic "liver" time in Traditional Chinese Medicine, and 2-4am seems particularly common in perimenopause
  - again, depending on what message your body is trying to deliver, my suggestions will vary to include treatments for hot flashes, urinary frequency, stabilizing blood sugar, reflux and anxiety
  - some of my favourite suggestions include:  a small handful of pumpkin seeds in the evening, slow release melatonin before bed, evening meditation, a couple of drops of valerian root or a tablet of l-theanine, a remedy called "Relax Matrix" that contains inositol and magnesium and l-theanine, another remedy called "Cortisol Reducer", and regular acupuncture treatments

Here is another article I wrote with additional Sleep Solutions.

Poor sleep has so many downstream effects that its a crucial component of improving your overall health.  Sleep is a component of your 24 hour circadian clock, so the patterns of the whole day need to be considered to see a beneficial result.  It might actually be a relief to know that there are things you can do ahead of time to improve your overall rest, so that you can start the day with energy and enthusiasm.

Take good care,
Dr Christa

Is Social Media Your Doctor?  Almost everyone that has an appointment now has one or two questions about some health advice they've heard on TikTok, Instagram, Facebook, Substack or X.  Castor oil in the belly button?  Parasite cleanses?  Moringa or Zeolite?  Apple cider vinegar for everything?  Carnivore diet?

While some practitioners get frustrated with social media trends, I personally enjoy the questions you bring to me because: 

1. It means you are actively engaged and curious about your health 
2. You are not worried about sounding "silly" for looking at alternatives outside the mainstream landscape
3. Every day I am learning or being reminded of ways to help people

Naturopathic medicine is the art of selecting the best approach using evidence-based remedies and strategies.  You may desire natural ways of managing symptoms, but I am especially interested in addressing the reason the symptoms are appearing in the first place.It's a curious pairing, using tech to become educated on the old ways of nature and rediscovering the ancient wisdom of plants and Traditional Chinese Medicine.  But why is this happening? 

There's a surge of people recognizing that the health care system is not designed around wellness, and they want to do better for themselves and their families, to age more gracefully than their parents or grandparents have, or to avoid the health care system altogether, if possible.  There is so much that can be done in the meantime and these gaps are being filled by alternative health practitioners.  Also, there's the harsh reality that a very large number of Canadians do not have access to a family doctor or nurse practitioner, making it even more important to take responsibility for your own health (1).

In all honesty, I have trouble keeping up with every trend, but I do my best to experiment myself if I don't already have knowledge on the latest craze.  Whenever questions arise in multiple visits, I like to share some thoughts in an email because certainly there are others wondering the exact same things. 

Here's my take on a few of the most common topics I've been asked about lately, but medicine evolves and so might my opinion over time.  Our understanding of health shifts just as much as our bodies change in response to the environments in which we live, the nutrition we consume, and the thoughts dominating our perspectives.  Likewise, the remedies that "work" change over time as well, but I'll save that topic for another day.


Health Trends

• Castor Oil
  I personally love this one because I have been recommending castor oil ever since the first time I tried using it as a Naturopathic student.  Traditionally known as a laxative or to bring on labour at the end of pregnancy, castor oil has a wide range of therapeutic uses.  Castor oil packs (a fancier way of applying castor oil with heat) can be done over the liver, the thyroid gland, or the pelvic region as a way to stimulate drainage and healing of the underlying structures.  It can also be used on the face, in the hair, for dispersing cysts and to soothe aching joints.  I've yet to try it in my belly button! It's molecular weight allows it to penetrate through the skin and up to 4 inches deep into the body.  For this reason, it's important to choose organic and hexane-free sources.  I often suggest castor oil as an accompaniment to protocols for reproductive and hormonal concerns, digestion, liver health, immune support, and stress management.
  
  
• Parasites
  It's strange to think that we can only pick up parasites from traveling to far-away destinations, since we might treat our local cats, dogs and horses regularly.  Just as we've become accustomed to knowing that there are bacteria that live in our digestive tracts and on our skin, I think that parasites are also very commonly part of our microbiome.  And, just as there can be "good" and "bad" amounts of species of bacteria, we cannot discount the beneficial aspects of each one of these microorganisms that take up residence within our systems.  We call this relationship "commensal", where there is benefit to one organism living alongside another.  For example, bacteria in our gut can help digest food and impact our vagus nerve.  By definition, parasites do damage to their host, however, parasites can actually be doing us a short term favour by feeding on less desirable bacteria, fungi, and absorbing heavy metals, or shifting our immune systems.  Like any organism in our microbiome, the environment needs to support its presence or else it would not be there.  Not having enough stomach acid to kill off parasites coming in and having too much of the right food for them to stick around, are two big reasons that we might have them.  Getting parasites to leave requires a combination of altering the terrain so that its not so friendly, and also ensuring that they don't expel their contents on the way out.  Interestingly, many cultures routinely incorporate seasonal parasite cleanses, with spring and fall being especially good times and the full moon is another.  It's a great idea to have a balanced plan in place if you are considering a parasite cleanse, so that you don't aggravate your system.
  
  
• Apple cider vinegar
  Another favourite remedy of mine, apple cider vinegar is a pantry staple at my house.  While I haven't seen it provide overnight results for many symptoms, it has gradual beneficial outcomes on cholesterol levels, blood sugar and weight management.  Results can be quicker for digestive support, heartburn or sore throats.  ACV is a wonderful fermented food that can make a good salad dressing, be taken off the spoon or as a shot mixed with turmeric (that's what those shot glasses are for at the back of the cupboard).  If bloating or other symptoms worsen when you consume it, that also gives good information about where your imbalances lie and you might need a different approach.  I also recommend ACV topically either directly on the skin or in foot baths to clear fungal infections.  
  
  
• Carnivore diet
  There is no magic diet that works for every single person.  However, I think the best way to know what works well for your body is to experiment, and appreciate that you may even need different approaches at different stages in your life.  The carnivore diet lovers have reported weight loss, improved energy, increased muscle mass, better digestion (when being mindful of the best time to add in a little fibre).  Like the Atkins and other similar high protein diets, there's more healthful (eggs, grass-fed beef) and less healthful ways to eat animal-based meals.  Interestingly, some people with irritable bowel diseases have done very well on carnivore plans, when typically they've been told to avoid red meat for their gut issues.  One thing about the carnivore diet is that it provides substantial amounts of protein, which gives a whole bunch of beneficial outcomes.  Additionally, animal foods contain significant vitamins and minerals, which, given our depleted soil, may be a way of accessing larger nutritional value.  It's also a way to reduce inflammatory foods like sugar and processed grains.  Bone broth, one of the suggested carnivore-friendly beverages, is incredibly gut healing and we know just how impactful gut health is on almost every aspect of our well-being.  It makes sense to me that this could be a beneficial approach to eating for some people, with a later introduction of some other key foods.

I'm always thrilled to share in your success stories and work through your questions about the health trends that spark your attention.  Most of us are confused by the sheer abundance of information out there and need help deciding on strategies that work for our own unique needs.  I do not actually recommend using social media as your health practitioner, but the inspiration is wonderful!
Keep bringing me your questions and sharing your success stories.  I love being a part of your health story!

Dr Christa



1.  https://www.cmaj.ca/content/195/16/e592

The Benefits of Eating Protein

You may have heard that protein has been getting a lot of attention lately, but is the hype justified?  Protein is a macronutrient in our food, along with carbohydrates and fats, that our bodies require in large amounts.  In comparison, micronutrients are the vitamins and minerals required for various functions in smaller quantities.  Both are vitally important.

It is quite common for our diets to be heavily weighted towards carbs (bread, pasta, crackers, chips, cookies), because those foods are easier to grab on the run and often fill up the pantry and our bellies... temporarily.

The reason that protein is getting some recognition is because of the ways it supports key aspects of our health: metabolism, blood sugar regulation, immune function, muscle mass, and hormone balance.  


1. Structure

• Muscle mass & strength
  - recovery and repair
  - improves longevity
• Bones
  - protein intake also improves calcium absorption to encourage bone density
  - reduces fracture risk
• Skin, Hair & Nails
  - strengthen collagen scaffolding & keratin
• Weight management
  - uses more energy to breakdown and encourages muscle mass

2. Energy & Metabolism

• Blood sugar regulation
• Balanced energy levels
• Fewer cravings and feel more full
• Used to make proteins that aid in transportation of energy in the body (like ferritin)
• Requires more energy/calories to digest

3. Neurotransmitters

• Carry chemical messages from nerves to cells around the body
• Improves cognitive function
• Balanced mood
  - amino acids from proteins are used to manufacture neurotransmitters like: serotonin, dopamine and GABA

4. Hormones

• Adequate protein is needed for thyroid hormone production
• Hormones like ghrelin regulate appetite
• Insulin is a hormone that maintain blood sugar, and less of it is needed when protein is consumed
• Muscle and bone growth is stimulated by growth hormone and IGF-1
• Stress hormone cortisol can increase muscle breakdown
• Protein makes enzymes that metabolize reproductive hormones in the liver, helpful for detoxification
• Research supports higher protein diets for PCOS and diabetes 

5. Immunity

• Antibodies and immunoglobulins are made from proteins
• Cytokines regulate immune cells and play a role in inflammation
• Blood sugar balance also improves immune function (sugar can tank white blood cells)

As you can see, there are many benefits of eating protein even if you aren't a body builder!  Most protein sources are also abundant in several micronutrients, like zinc and selenium, which gives you a good return on your nutritional choices.


What about perimenopause & post menopause?

This is the area where you might especially be hearing about protein as a health superstar.  When key aspects of metabolism, hormones, and structure begin to shift, a more refined approach to our health begins to surface.  Often you will hear that we can no longer get away with 'bad habits' in our 40s and beyond.  What this really means is that the mechanisms that were keeping our bodies in balance before can no longer compensate.  Symptoms pop up to get our attention, which is actually a great thing!  This means we have an opportunity to make adjustments.  The key markers for longevity, fracture risk, cardiovascular health, muscle mass, and blood sugar regulation can all be improved with eating more protein.


How much protein should I eat?

The quantities vary greatly depending on your body type, fitness levels, and goals, so you will need to consider your own unique needs.  In general, I suggest getting at least 75 grams per day, which is 25 grams at each meal.  The calculation is here:

• 1-2 grams per kilogram of body weight (although some suggest even higher)

If you're like me, I have not started thinking about weight in metric - haha.  As an example, a 150 pound person would need anywhere from 68 to 136 grams of protein per day.

Caution for those with kidney issues, as a high protein diets might not be the best choice.  This is something to discuss with your health practitioner.


What kinds of proteins are best?

This question is a little trickier because there are different reasons from ethical, economic, to ease of digestion, that play a role in our protein choices.  Keep in mind that you would need to eat larger quantities of plant-based proteins to achieve the same amount you would get from animal sources.  A quick internet search will provide you with the number of grams of protein for each food.  You might be surprised to learn that one egg only provides about 7 grams of protein!  


What if I have trouble digesting certain proteins?

If you get indigestion from eating red meat, it's quite likely your stomach needs some extra support doing its job.  A digestive enzyme containing hydrochloric acid and pepsin or a spoonful of apple cider vinegar before a meal could be a great benefit.  Sometimes osteopathic adjustments also help with structural misalignment of this area.

If your troubles are more with beans and legumes, where you feel bloated or gasey after eating chickpeas or pea protein, it could be a digestive issue, a food sensitivity, or dysbiosis in the intestines causing fermentation.  Once again, digestive enzymes could be helpful, or selecting foods that don't create those symptoms.


Overall, I've been recommending that people look to add more protein to their diets because:

• it prevents energy crashes
• it lessens cravings
• it supports mood & stress
• it helps to support hormones
• it is high in other micronutrients

If you'd like to discuss your unique nutritional needs or digestion, please reach out!

Have a great day,
Dr Christa
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