Women's Health

We are very excited and honoured to have collaborated with Heather Litster of Moon and Bloom (Heather's Holistics) to discuss natural and holistic ways to support menopause and perimenopause.

Your body is home to trillions of microorganisms that play a vital role in your overall health. These tiny communities—your microbiome—exist in different areas, including your gut, mouth, lungs, skin,

These suggestions are not intended to replace appropriate professional advice. Please check labels and consult your pharmacist if you take medication. A holistic approach to health requires a look at all areas of your life. Make a few changes at a time. Each positive change is a variable in your body’s favour that can improve the outcome. Breast cancer is one of the three most common cancers doctors see today. Prevention is wisdom! Breast cancer is one of the three common cancers doctors see today. Prevention is better than early detection! Cancer thrives in an acidic environment so achieving an alkaline system is foremost. A Balanced Alkaline / Acid Diet Drink 7-10 filtered or spring water. Chlorine destroy healthy gut bacteria. Create a diet that is 75-80% alkalizing with antioxidant rich vegetables, fruit, raw seeds, nuts, sprouted beans, legumes, and whole grains. Cruciferous veggies are especially valuable. Organic soy tofu, tempeh, or miso 2-3 times per week provides anticarcinogenic protection. Cruciferous vegetables contain a compound, indole-3-carbinol, that helps maintain healthy hormone levels, as well as other anticarcinogenic compounds. Animal products are a source of inflammatory arachidonic acid. Eat sparingly. Switch to organic food. Pesticides and growth hormones are hormone interrupters. Eat complete protein no later than lunch for better assimilation of amino acids. Have 1-3 tbsp ground flax. The lignans in flax slow the conversion of healthy hormones into pseudo hormones like dihydrotestosterone associated with inflammation. Replace salt with Herbamare for all of the flavour and 1/3 the sodium. Herbamare contains kelp, a natural source of iodine. The two largest concentrations of iodine in the human body are the thyroid and breasts. Use seaweed in soups and salads. Have 2 tsp apple cider vinegar in water or as a condiment with meals. Promotes alkalinity. Cook gently. High heat produces acrylamides & advanced glycation end products. Basic Supplements - elevate nutrition from adequate to optimum Bio-Strath – B vitamins and essential nutrients. Improves digestion & stress tolerance. Vitamin C – anti-inflammatory, anticarcinogenic. Vitamin D 8,000 IU for one month then reduce to upper limit of 4,000 IU – researchers at the University of California estimate that 350,000 cases of breast cancer in the US could be avoided with sufficient vitamin D. And they’re in a much sunnier climate! Omega-3 fatty acids – modulate inflammation. Magnesium – a common deficiency that has more than 300 biochemical functions. Probiotics – intermittent use to balance pH and build a healthy microbiome. Astaxanthin is one of the most powerful antioxidants known. It protects cells at every level from oxidation and free radical damage. Healthy Lifestyle Choices Take enough vitamin c and magnesium to keep bowels moving easily. The famous natural health pioneer Normal Walker is well known for saying 'Death begins in the colon" Avoid antiperspirants containing aluminum, parabens, and other hormone interrupters. These compounds have been found in breast tissue removed nearest the armpit. Replace personal items that contain unsafe compounds. The EWG website is a great resource for product and ingredient reviews. Eliminate single use plastics such as water bottles and cans that contain BPA. Avoid alcohol. Even moderate consumption is associated with an increased risk of cancer. Wear clothing that breathes. Tight bras and clothing impede waste drainage from breast tissue into the lymphatic system. In studies women who wear their bras for long periods of time (12 hours or more) increase their risk of cancer. The lymphatic system drains and carries waste from every cell of the body. Dry body brush a few times a week to encourage flow and improve circulation. Flor-Essence is an Ojibwa healing tea that several customers and staff use regularly for detoxification and hormone balance. Exercise makes you feel great, increases lymphatic drainage, optimizes weight, balances hormones, oxygenates your blood, and clears stored lactic acid and CO2. Any movement is good, moderate is better , and outdoors is best! Breathe deeply, exhale thoroughly. The quickest way to achieve alkalinity is a modified fast (i.e. the Master Cleanse), juice fast, or a mono-diet of fresh fruit and veggies. A daily “greens” drink or a cleanse can also be very helpful if someone does not feel up to a fast. Water fasting or modified fasting if in poor health should be done under the supervision of a qualified natural health care professional. If you are urine testing, monitor and make adjustments until you are consistently in the optimum pH range of 6.5-7.4. Testing first thing in the morning is best. Emotions play an important part in balancing the chemistry of the body. Journaling can help you stay in touch with your inner world fostering a healthy emotional steadiness. Many people find when they adopt these suggestions, their health improves on multiple levels. Life is such a gift, and you are meant to be healthy and happy! *Revised December 2024

These suggestions are not intended to replace appropriate medical advice. Please check product labels and consult your pharmacist if you take medication. Make changes gradually. You can systematically bring about positive changes. Health by design! A Balanced Alkaline / Acid Diet: Drink 7-10 glasses of unchlorinated water. Consume a diet that is 75-80% alkaline forming. Most important. Go organic . Pesticides and chemicals can damage vessels. Make * antioxidant rich fruits, vegetables, raw seeds and nuts, beans, legumes, and whole grains the mainstays of your diet. Avoid wheat unless it’s sprouted. Have complete protein no later than lunch for better digestion of amino acids. Fermented Kimchi and sauerkraut help prevent plaque accumulation. 1-3 tbsp Chia, hemp, or ground flax daily provide fiber and essential fatty acids. Garlic is renowned for its protective effect on cardiovascular health. Pomegranate and beet juices can significantly slow plaque buildup. Take 1-2 tsp apple cider vinegar and ½ tsp raw honey (opt) in water with meals to improve digestion and help regulate blood pressure. Replace salt with Herbamare for all the taste but 1/3 of the sodium Eliminate alcohol, refined and processed foods, and oils cooked at high temperatures. Cooking with high heat generates acrylamides and advanced glycation end products. * Antioxidants counteract free radical activity associated with elevated LDL cholesterol and subsequent arterial plaque. Basic Supplements – Elevate nutrition from adequate to optimum Bio-Strath – necessary for proper digestion of fats, carbohydrates, and protein. Reduces homocysteine, a factor in arterial damage. Improves stress tolerance. Vitamin D – 8,000 IU for one month then reduce to upper limit of 4,000 IU – a steroid precursor, anti-inflammatory. Vitamin C - anti-inflammatory, promotes collagen production for artery repair. Omega 3 fatty acids – necessary for healthy cardiovascular function. Magnesium – important for delivery and absorption of other nutrients. Has a relaxing effect upon the heart, muscles, and blood vessels. Probiotics – intermittent use, promotes better digestion, corrects pH. Special Care for Arteries - For Short Term or Intermittent use to Promote Healing Berberine – a powerful antioxidant that reduces arterial plaque, lowers LDL, raises HDL, lowers blood sugar, facilitates weight loss, and combats depression. Vitamin K2 – reduces calcium deposits on artery walls. Take 2-3 times weekly. Aloe vera juice increases collagen necessary for artery repair. CoQ10 - is a powerful antioxidant that protects the cardiovascular system. Final Tips Keep all pathways of elimination clear. Dry body brush to encourage lymphatic flow and open skin pores. Take sufficient vitamin C and magnesium to keep bowels moving easily. The benefits of fresh air, sunshine, and moderate exercise can’t be overstated. The Earth is constantly emitting an energy field that affects us on every level. Holy Basil (Tulsi) tea - reduces cortisol levels, blood pressure and anxiety. Yoga, meditation, and deep breathing exercises are effective ways to reduce stress and promote cardiovascular health. Breathe deeply, exhale thoroughly! Watch Dr. Zack Bush’s 4-minute Workout aka “The Nitric Oxide Dump” online. Nitric Oxide relaxes blood vessels and improves muscles and metabolism. A whole foods diet high in antioxidants, fresh air and moderate exercise, and proper supplementation allows your body to heal. Keep a journal and track your progress. Many people find their health improves in multiple ways! Remember, you’re meant to be healthy and happy. *Revised December 2024

Iron Deficient Anemia These suggestions are not intended to replace appropriate professional advice. Please check labels and consult your pharmacist if you take medication. Common causes of low iron are poor mineral absorption and excess menstrual flow. There are two forms of iron found in foods. Heme iron in meats, nonheme in vegetables. Peter D’Adamo, author of the Eat Right for Your Type Diet, finds people with O blood types absorb iron better from heme sources. We offer this for informational purposes only. Consume whole foods, especially leafy green vegetables. Beets , beet juice and molasses are good sources of iron. If you are a meat eater, small amounts of organic meats and wild caught salmon are good choices. They’re best eaten no later than lunch for better digestion of amino acids.

Breaking The Grip of Depression These suggestions are not intended to replace appropriate professional advice. Please check labels and consult your pharmacist if you take prescription drugs. Serious depression and feelings of hopelessness require the guidance of a qualified practitioner. Mild to moderate symptoms of depression can be helped through some conscious lifestyle and dietary choices. Good mental and physical health happen by design. A Diet for Healing and Balance 7-10 glasses of room temperature filtered or spring water. Consume a diet that is 75-80% alkaline forming. A chart is available. Acidity makes you more vulnerable to depression. Consider urine testing to monitor pH. Organic foods are the safest way to nourish yourself – a wise investment! Make fresh fruits, vegetables, raw seeds and nuts, bean, legumes, and whole grains diet mainstays. Avoid wheat unless sprouted. Combine foods for optimum digestion: fruit on an empty stomach 30 minutes before other foods – starches and animal products require very different gastric secretions and should not be eaten at the same meal. Eat complete protein no later than lunch for better digestion of amino acids. Fermented foods improve mood and balance pH. A healthy gut contributes to a healthy mind - look up the Gut-Brain connection! Have 1-3 tbsp ground flax, hemp or chia seeds for fatty acids and hormone balance. 1-2 cups of black coffee can increase serotonin and dopamine levels. Basic Supplement Regimen – to prevent common deficiencies Bio-Strath provides all B complex vitamins, minerals, & antioxidants – reduces stress and fatigue, improves digestion, corrects pH. Vitamin C – anti-inflammatory, reduces anxiety and fatigue. Vitamin D – 8,000 IU for one month then reduce to upper limit of 4,000 IU - anti-inflammatory, a deficiency is associated with depression. Especially important for fighting the 'winter blues' (seasonal depression) during dark Canadian winters! Magnesium – an alkaline mineral that promotes overall balance, promotes calmness and sleep. Omega 3 fatty acids – necessary for healthy brain function. Probiotics – intermittent use to promote proper pH, digestion, immune function. Special Care for Depression – Try one or a combination to see what works for you St John’s Wort has been studied for its effect on mild to moderate depression. It increases serotonin levels, alleviates anxiety, decreases pain and has a beneficial effect on the lungs. Rhodiola has a long history in Europe and Russia for improving mood, increasing endurance, and alleviating symptoms of depression. Holy Basil tea is an herb known in India as the Mother of All Herbs. Holy Basil has an immediate effect of “lifting” the heaviness of depression. There are many homeopathic option for symptomatic relief i.e. Coffea is helpful when the mind is racing, Iamara is the grief remedy and can help when one feels weighed down with sadness. Ask one of our staff to help you choose an appropriate remedy. Circulating toxins due to poor digestion can exacerbate symptoms of depression. Use a full spectrum digestive enzyme with meals that are made of predominantly cooked foods to aid digestion. Suggestions from Others Who Have Travelled This Path The importance of sunshine, fresh air and exercise cannot be overstated. The Earth is continuously emitting a negatively charged field that’s good for our bodies and psyches. Keep all pathways of elimination open. Dry body brush to maintain healthy skin pore and encourage lymphatic drainage. Take sufficient magnesium and vitamin C to keep bowels moving easily. Yoga and rhythmic breathing release tension and develop an inner steadiness. Breathe deeply, exhale thoroughly! Your thoughts and dreams foster your tomorrows. The best way to guarantee a better future is to create it! Self-help and health oriented reading can clarify your thinking and offer inspiration. Check out our Wellness on Purpose Program and Podcast ! Journal to honour your feelings. Time spent in self-reflection is never wasted. There are degrees of depression. Get help if you’re overwhelmed. We can recommend a Naturopath if you feel you would benefit from that support. Remember: The best day of your life is yet to come. There are people you haven’t met yet and things you haven’t done. In some way, this experience is preparing you for greater things to come. You will have a unique compassion and understanding for the suffering of others. You are not alone. *Revised December 2024

These suggestions are not intended to replace appropriate professional advice. Please check labels and consult your pharmacist if you take medication. The increased incidents of hormonal issues such as polycystic ovarian syndrome in women and lower sperm counts in men, can make having a family a challenge. Making healthy diet and Lifestyle choices can tip the scales in your favour 😊 A Diet for Optimum Health Drink 7-10 glasses of filter or spring water. Chlorine can interfere with thyroid function and cause hormonal imbalances. Shift up to organic. Pesticides can affect hormones and fertility. Consume a diet that is 75-80% alkaline forming. Make fresh fruits, vegetables, raw seeds and nuts, legumes, beans and gluten free wholegrains diet mainstays. Animal products are a source of inflammatory arachidonic acid. Enjoy sparingly. Have proteins at breakfast and lunch for better digestion of amino acids. 1-3 tbsp ground flax – lignans can protect the integrity of hormones. Keep gluten, caffeine, and alcohol consumption to a minimum. Eliminate trans-fats, refined sugar, deep fried or processed foods. Cooking at high temperatures generates acrylamides and advanced glycation end products, both associated with PCOS. Cook gently. Basic Supplements – To avoid common deficiencies for men and women Bio-Strath - provides optimum nutrition from a fermented whole food source. Promotes good digestion, energy, and improves stress tolerance. Vitamin C 500-1,000 mg – helps with ovulation and sperm count. Vitamin D 4,000 IU – the need for this vitamin can increase during pregnancy. We recommend having levels tested. Magnesium – a common deficiency with over 300 biochemical functions. Omega-3’s – promote hormone balance, necessary for Baby’s brain development. Probiotics – improves pH, can prevent symptoms of candida and thrush For Women Folate (folic acid) – protects the baby from pesticide and chemical effects and helps prevent birth defects. Make red raspberry leaf tea your first choice for a beverage. It can be served hot or cold. It prepares the body for pregnancy, strengthens the body during pregnancy, eases delivery, and improves milk production when Baby arrives. Switch to Certified Organic cotton pads and/or tampons or menstrual cup/disk. Harmful metals like lead and arsenic have been found in traditional brands' products. We love Natracare! For Men Holy Basil helps reduce stress, a major factor in lowered sperm counts. Avoid pain killers like Ibuprofen that are linked to male infertility. Achieve your ideal weight. Astaxanthin – the most powerful antioxidant known. Studies show it improves male fertility. Its anti-inflammatory properties benefit anyone. For the Couple Maca – hormone balance, can improve sperm quality, and fertility. Co Enzyme Q 10 – for women it improves ovarian response and embryo quality - for men Co Q 10 improves sperm motility and related problems. Enjoy exercise and fresh air every day. Breathe deeply, exhale completely. Check out Dr Zack Bush 4-minute workout online and perform this simple routine 3-4 times per day. “Couples” yoga can be fun and therapeutic. It helps reduce stress, alleviate pain, and improve sleep. Get some basic instruction from a qualified instructor and practice at home together. Avoid endocrine interrupters such as BPA, pesticides, and phthalates found in single use plastics, canned foods that do not state BPA free, feminine products, hair colour, personal care items, cleaning products, etc. Enjoy the process of building a healthy lifestyle that will benefit you and your child before and after they arrive. *Revised February 2023

PCOS affects an estimated 8 - 13% of reproductive-age women. Up to 70% of affected women remain undiagnosed worldwide.