Alcohol
Tips for sound sleep
by Kate Whimster, BCom, MIFHI, ND
In the past few months I’ve done several presentations that include information about the importance of sleep (for more about booking me for speaking engagements, including several example topics, check out my Speaking page). The first step for better sleep is to follow some simple tips:
5 Tips for Sound Sleep
1. Darkness (and light)
Sleeping in TOTAL darkness maximizes melatonin (the hormone your brain makes to put you to sleep) production which helps you get to sleep easier, sleep more deeply, and wake at the appropriate time in the morning. It is equally important to get some light exposure in the morning to send your body the right signals of light and dark. This daily rhythm is associated with proper hormone balance, energy during the day, blood sugar balance, and many other aspects of health.
Dim the lights in the evening and then remove or cover all sources of light in your bedroom (window, clock, electronics, night lights) and then get outside for 15-20 minutes each morning.
2. Timing is everything
Try to maintain consistent sleep and wake times within 1-2 hours of variation. The most important time to be sleeping according to Traditional Chinese Medicine and for optimal restoration is between 11pm and 1am. Sleeping late and waking late just does not give you the same rest and messes up those night/day signals to your body.
Also, avoid exercising 3 hours before bed - exercising later than this can interfere with normal sleep cycles.
3. Eat (and drink) for better sleep
Avoid eating within 3 hours before sleep and avoid drinking liquids within 2 hours before sleep. Sleep time is so important for blood sugar control and can be a major help for weight loss, so you don’t want to interfere with this by being overfull or waking to urinate.
Alcohol may make you feel sleepy but it actually shortens sleep time and inhibits deep sleep. Stimulants (like caffeine, chocolate, nicotine, and sugar) also interfere with sleep. If you have chronic sleep issues (troubling getting to sleep, staying asleep, or waking too early in the morning), it can be very helpful to eliminate alcohol, caffeine, chocolate, sugar, and nicotine completely for 4-6 weeks. Many people are completely unaware of how sensitive they are to these substances and how much they can affect sleep so experiment with yourself to find out!
4. Healthy sleep habits
Avoid electronics (phone, computer, TV, etc) before bed (they are too stimulating and the light they emit interferes with melatonin production) and instead do a relaxing activity before bed, such as reading, a warm bath, or meditation/breathing techniques. Check out my blog on Breathing for a simple technique to try.
Avoid napping during the day - if you need a nap because you are tired, that is a sign your nighttime sleep is not optimal and you should do something about it! If you must nap, keep it short (20-40 minutes).
Finally, choose an alarm you like. Waking up every morning to an annoying sound is not a great way to ensure a stress-free day! There are many wonderful alarms that play music or wake you up using progressive lighting. There’s also a great app for iPhone (and maybe other phones) called Sleep Cycle Alarm which measures your movement at night to determine where you are at in your sleep cycles and then wakes you at a time when it is best within a window you set.
5. What if I still can’t sleep?
If you can’t fall asleep or wake in the night, keep the lights low, avoid electronics, and do something relaxing, such as breathing or meditation. If you have trouble falling asleep due to thoughts or worries, keep a pen and paper by your bed and write down all the things you are thinking about so you can deal with them the next day. Sometimes just getting things down on paper can make a huge difference.
If you have chronic sleep issues or want to improve your sleep, there are many naturopathic treatment options available to treat your individual situation.
In the past few months I’ve done several presentations that include information about the importance of sleep (for more about booking me for speaking engagements, including several example topics, check out my Speaking page). The first step for better sleep is to follow some simple tips:
5 Tips for Sound Sleep
1. Darkness (and light)
Sleeping in TOTAL darkness maximizes melatonin (the hormone your brain makes to put you to sleep) production which helps you get to sleep easier, sleep more deeply, and wake at the appropriate time in the morning. It is equally important to get some light exposure in the morning to send your body the right signals of light and dark. This daily rhythm is associated with proper hormone balance, energy during the day, blood sugar balance, and many other aspects of health.
Dim the lights in the evening and then remove or cover all sources of light in your bedroom (window, clock, electronics, night lights) and then get outside for 15-20 minutes each morning.
2. Timing is everything
Try to maintain consistent sleep and wake times within 1-2 hours of variation. The most important time to be sleeping according to Traditional Chinese Medicine and for optimal restoration is between 11pm and 1am. Sleeping late and waking late just does not give you the same rest and messes up those night/day signals to your body.
Also, avoid exercising 3 hours before bed - exercising later than this can interfere with normal sleep cycles.
3. Eat (and drink) for better sleep
Avoid eating within 3 hours before sleep and avoid drinking liquids within 2 hours before sleep. Sleep time is so important for blood sugar control and can be a major help for weight loss, so you don’t want to interfere with this by being overfull or waking to urinate.
Alcohol may make you feel sleepy but it actually shortens sleep time and inhibits deep sleep. Stimulants (like caffeine, chocolate, nicotine, and sugar) also interfere with sleep. If you have chronic sleep issues (troubling getting to sleep, staying asleep, or waking too early in the morning), it can be very helpful to eliminate alcohol, caffeine, chocolate, sugar, and nicotine completely for 4-6 weeks. Many people are completely unaware of how sensitive they are to these substances and how much they can affect sleep so experiment with yourself to find out!
4. Healthy sleep habits
Avoid electronics (phone, computer, TV, etc) before bed (they are too stimulating and the light they emit interferes with melatonin production) and instead do a relaxing activity before bed, such as reading, a warm bath, or meditation/breathing techniques. Check out my blog on Breathing for a simple technique to try.
Avoid napping during the day - if you need a nap because you are tired, that is a sign your nighttime sleep is not optimal and you should do something about it! If you must nap, keep it short (20-40 minutes).
Finally, choose an alarm you like. Waking up every morning to an annoying sound is not a great way to ensure a stress-free day! There are many wonderful alarms that play music or wake you up using progressive lighting. There’s also a great app for iPhone (and maybe other phones) called Sleep Cycle Alarm which measures your movement at night to determine where you are at in your sleep cycles and then wakes you at a time when it is best within a window you set.
5. What if I still can’t sleep?
If you can’t fall asleep or wake in the night, keep the lights low, avoid electronics, and do something relaxing, such as breathing or meditation. If you have trouble falling asleep due to thoughts or worries, keep a pen and paper by your bed and write down all the things you are thinking about so you can deal with them the next day. Sometimes just getting things down on paper can make a huge difference.
If you have chronic sleep issues or want to improve your sleep, there are many naturopathic treatment options available to treat your individual situation.
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Breast health and cancer prevention: nutrition
by Kate Whimster, BCom, MIFHI, ND
In October (breast cancer month) JD Kato and I did a presentation at a local library about breast health and cancer prevention. Here is a summary of some of the more interesting information we shared. Naturopathic medicine has an important role to play in cancer prevention and treatment. One of the most often used naturopathic treatments is dietary change because diet is the most powerful factor in health. You literally are what you eat! So here is an overview of WHY diet is so important to cancer and some examples of dietary choices that will help treat and prevent cancer.
Immune system:
Your immune system is your best defence against cancer. Every day, all day, your body is making potentially cancerous cells and it is your immune system that stands between this potential and uncontrollable cancer growth. A healthy diet provides nutrients that support immune function, while poor dietary choices impair immune function.
Antioxidant-rich foods support the immune system in killing abnormal cells, preventing and treating cancer. Sugar, on the other hand, impairs the activity of your white blood cells, which target and kill cancer cells and coordinate the functioning of your overall immune response.
Inflammation:
As discussed in part 1, chronic inflammation in the body leads to increased cell division, which increases the likelihood of the creation of cancer cells and accelerates cancer growth. Chronic inflammation also increases the body’s production of cortisol, which is an immune suppressing hormone.
What type of fat you consume is often more important than the amount because the fats in your diet directly impact many bodily functions. The compounds EPA and DHA derived from or found in omega 3 fatty acids, particularly fish oil, are powerful anti-inflammatory agents in the body. But saturated fats increase inflammation and trans fats alter cell membranes to encourage inflammation.
Hormonal balance:
The endocrine system, which produces and controls hormones throughout the body has a huge impact on physiological function. Hormones can encourage cancer growth as well as influence immune function and regulate inflammation. With regard to breast cancer, we know that some types of breast cancer are estrogen dependent, but many other hormones throughout the body also relate to breast cancer, such as thyroid hormones, insulin, and cortisol.
Green leafy vegetables contain nutrients that support endocrine organs. A minimum of 5-6 servings per day is recommended. Cruciferous vegetables in particular contain compounds called calcium-D-glucarate and indole-3-carbinol which aid in metabolism and detoxification of hormones. Pesticides used on non-organic produce can contain compounds that mimic estrogen in the body and can increase the risk of many types of cancer as well as overwhelm your detoxification system.
You can download the Environmental Working Group’s Shopper’s Guide to Pesticides, which specifies which produce is best to buy organic, at this web address: www.foodnews.org
Insulin resistance:
Insulin is a hormone that allows sugar to enter cells. Over time, high sugar intake leads to excess insulin production and eventually cells become insensitive to insulin. Cancer cells use sugar as fuel and have more insulin receptors than normal cells, so while other cells are insulin resistant, cancer cells can gain more access to sugar.
Complex carbs include vegetables and whole grains and can help balance blood sugar levels and control weight, both of which prevent and reduce insulin resistance. Complex carbs are high in fibre, which binds to and eliminates toxins and hormones from your body. Try to eat foods as close to their natural state as possible rather than processed foods, which contain more simple carbs, which are easily reduced to sugar and therefore promote insulin resistance.
Digestion and elimination:
Digestion influences all other bodily functions as it is key to absorbing essential nutrients and eliminating waste products and toxins from the body.
Alcohol is an example of a substance that places an additional load on the liver, which can lead to increased toxic load in the body. Over time, this can damage cells and encourage cancer formation. Adequate water intake is necessary for optimal digestion and elimination as your body uses water to carry out many processes essential for life. A simple guideline for water intake is at least 1/2 ounce of water per pound of body weight. So a 128-pound woman should drink about 64 ounces of water daily, which is about 2 litres. Caffeine and alcohol do not count toward this intake and in fact dehydrate the body!
Beyond diet:
So far we’ve covered a lot with regard to diet, but there is so much more! As a naturopathic doctor, I work with patients to address their unique nutritional needs with a plan tailored to them. Beyond diet, I also work to create a personalized plan that may include supplements, herbs, lifestyle counselling, stress reduction, and mental/emotional work to address each patient’s unique needs and the root causes behind their health specific concerns.
With regards to cancer, naturopathic medicine is a powerful tool to both prevent and treat cancer, either alone or in conjunction with conventional cancer treatment.
In October (breast cancer month) JD Kato and I did a presentation at a local library about breast health and cancer prevention. Here is a summary of some of the more interesting information we shared. Naturopathic medicine has an important role to play in cancer prevention and treatment. One of the most often used naturopathic treatments is dietary change because diet is the most powerful factor in health. You literally are what you eat! So here is an overview of WHY diet is so important to cancer and some examples of dietary choices that will help treat and prevent cancer.
Immune system:
Your immune system is your best defence against cancer. Every day, all day, your body is making potentially cancerous cells and it is your immune system that stands between this potential and uncontrollable cancer growth. A healthy diet provides nutrients that support immune function, while poor dietary choices impair immune function.
Antioxidant-rich foods support the immune system in killing abnormal cells, preventing and treating cancer. Sugar, on the other hand, impairs the activity of your white blood cells, which target and kill cancer cells and coordinate the functioning of your overall immune response.
Inflammation:
As discussed in part 1, chronic inflammation in the body leads to increased cell division, which increases the likelihood of the creation of cancer cells and accelerates cancer growth. Chronic inflammation also increases the body’s production of cortisol, which is an immune suppressing hormone.
What type of fat you consume is often more important than the amount because the fats in your diet directly impact many bodily functions. The compounds EPA and DHA derived from or found in omega 3 fatty acids, particularly fish oil, are powerful anti-inflammatory agents in the body. But saturated fats increase inflammation and trans fats alter cell membranes to encourage inflammation.
Hormonal balance:
The endocrine system, which produces and controls hormones throughout the body has a huge impact on physiological function. Hormones can encourage cancer growth as well as influence immune function and regulate inflammation. With regard to breast cancer, we know that some types of breast cancer are estrogen dependent, but many other hormones throughout the body also relate to breast cancer, such as thyroid hormones, insulin, and cortisol.
Green leafy vegetables contain nutrients that support endocrine organs. A minimum of 5-6 servings per day is recommended. Cruciferous vegetables in particular contain compounds called calcium-D-glucarate and indole-3-carbinol which aid in metabolism and detoxification of hormones. Pesticides used on non-organic produce can contain compounds that mimic estrogen in the body and can increase the risk of many types of cancer as well as overwhelm your detoxification system.
You can download the Environmental Working Group’s Shopper’s Guide to Pesticides, which specifies which produce is best to buy organic, at this web address: www.foodnews.org
Insulin resistance:
Insulin is a hormone that allows sugar to enter cells. Over time, high sugar intake leads to excess insulin production and eventually cells become insensitive to insulin. Cancer cells use sugar as fuel and have more insulin receptors than normal cells, so while other cells are insulin resistant, cancer cells can gain more access to sugar.
Complex carbs include vegetables and whole grains and can help balance blood sugar levels and control weight, both of which prevent and reduce insulin resistance. Complex carbs are high in fibre, which binds to and eliminates toxins and hormones from your body. Try to eat foods as close to their natural state as possible rather than processed foods, which contain more simple carbs, which are easily reduced to sugar and therefore promote insulin resistance.
Digestion and elimination:
Digestion influences all other bodily functions as it is key to absorbing essential nutrients and eliminating waste products and toxins from the body.
Alcohol is an example of a substance that places an additional load on the liver, which can lead to increased toxic load in the body. Over time, this can damage cells and encourage cancer formation. Adequate water intake is necessary for optimal digestion and elimination as your body uses water to carry out many processes essential for life. A simple guideline for water intake is at least 1/2 ounce of water per pound of body weight. So a 128-pound woman should drink about 64 ounces of water daily, which is about 2 litres. Caffeine and alcohol do not count toward this intake and in fact dehydrate the body!
Beyond diet:
So far we’ve covered a lot with regard to diet, but there is so much more! As a naturopathic doctor, I work with patients to address their unique nutritional needs with a plan tailored to them. Beyond diet, I also work to create a personalized plan that may include supplements, herbs, lifestyle counselling, stress reduction, and mental/emotional work to address each patient’s unique needs and the root causes behind their health specific concerns.
With regards to cancer, naturopathic medicine is a powerful tool to both prevent and treat cancer, either alone or in conjunction with conventional cancer treatment.
Breast health and cancer prevention: risk factors
by Kate Whimster, BCom, MIFHI, ND
In October (breast cancer month) JD Kato and I did a presentation at a local library about breast health and cancer prevention. Here is a summary of some of the more interesting information we shared. This first part will cover risk factors, which JD discussed. There are several non-modifiable risk factors that most people are aware of, such as age, gender, family history, etc. Let’s focus on risk factors you CAN modify…
Radiation exposure:
Ionizing radiation such as x-rays can damage the DNA of cells promoting mistakes that could lead to development of cancer. The amount of radiation of a mammogram is considered small, but yes mammograms use radiation. Other sources of radiation may be from occupational accidents and radiation treatment.
Smoking:
Smoking raises your risk for many types of cancer: lung, esophageal, bladder, stomach, and others including breast cancer.
Alcohol:
Postmenopausal women who drank alcohol had a 22% higher relative risk of breast cancer than those who do not drink alcohol. It is estimated that every additional 10g of ethanol consumed per day (approximately one drink) was associated with a 10% increase in relative risk.
Recommendation for alcohol intake for women: 0-2 drinks per day, maximum 9 drinks per week
Estrogen:
Estrogen exposure can be a contributing factor to many breast cancers. Therefore, both exogenous (outside the body) and endogenous (inside the body) sources estrogen can increase risk.
Hormone replacement and birth control pills are exogenous sources that contribute to estrogen exposure that can be avoided.
Estrogen production within the body is also important. At puberty the brain (the pituitary) tells the ovaries to start to produce estrogen and because there are receptors in the breast tissue they are signalled to grow and develop. Although they grow in number, the cells of the breast tissue do not fully mature. With each monthly cycle there are fluctuating levels of estrogen, which can contribute to the cells that could possibly develop into cancerous cells. A first full-term pregnancy after the age of 30-35 contributes a slightly higher risk.
While a woman is pregnant, there are even high levels of estrogen and so the breasts enlarge to prepare for breast feeding – again putting a woman at higher risk. When a pregnancy reaches full-term and a woman breast-feeds, then the cells finish their maturation, which then helps protect against them developing into cancer. Breast-feeding for one year is protective against breast cancer. It does not matter if this period of breast-feeding is for one child, or combined over more than one birth.
Body fat and exercise:
After menopause a woman’s ovaries do not produce estrogen as before, so most of the estrogen come from fat tissue. Estrogen comes from testosterone and in fat tissue there is the enzyme called aromatase that converts testosterone to estrogen. So having excessive body fat means you have more of these enzymes to produce estrogen which can stimulate cell reproduction in breast tissue and thus increasing the chance of tumour formation.
Excess body fat, especially around the midsection, promotes inflammation in the body, which is a risk factor for many cancers. Chronic inflammation disrupts normal cell growth and development, which can promote.
Excess body weight and low physical activity together may account for one quarter to one third of all breast cancer cases! Contrast that to 3-5% of breast cancer caused by heredity…
Recommendations for exercise: 30 min 3-5 days per week (initially), then 30-60 min 5-7 days per week
In October (breast cancer month) JD Kato and I did a presentation at a local library about breast health and cancer prevention. Here is a summary of some of the more interesting information we shared. This first part will cover risk factors, which JD discussed. There are several non-modifiable risk factors that most people are aware of, such as age, gender, family history, etc. Let’s focus on risk factors you CAN modify…
Radiation exposure:
Ionizing radiation such as x-rays can damage the DNA of cells promoting mistakes that could lead to development of cancer. The amount of radiation of a mammogram is considered small, but yes mammograms use radiation. Other sources of radiation may be from occupational accidents and radiation treatment.
Smoking:
Smoking raises your risk for many types of cancer: lung, esophageal, bladder, stomach, and others including breast cancer.
Alcohol:
Postmenopausal women who drank alcohol had a 22% higher relative risk of breast cancer than those who do not drink alcohol. It is estimated that every additional 10g of ethanol consumed per day (approximately one drink) was associated with a 10% increase in relative risk.
Recommendation for alcohol intake for women: 0-2 drinks per day, maximum 9 drinks per week
Estrogen:
Estrogen exposure can be a contributing factor to many breast cancers. Therefore, both exogenous (outside the body) and endogenous (inside the body) sources estrogen can increase risk.
Hormone replacement and birth control pills are exogenous sources that contribute to estrogen exposure that can be avoided.
Estrogen production within the body is also important. At puberty the brain (the pituitary) tells the ovaries to start to produce estrogen and because there are receptors in the breast tissue they are signalled to grow and develop. Although they grow in number, the cells of the breast tissue do not fully mature. With each monthly cycle there are fluctuating levels of estrogen, which can contribute to the cells that could possibly develop into cancerous cells. A first full-term pregnancy after the age of 30-35 contributes a slightly higher risk.
While a woman is pregnant, there are even high levels of estrogen and so the breasts enlarge to prepare for breast feeding – again putting a woman at higher risk. When a pregnancy reaches full-term and a woman breast-feeds, then the cells finish their maturation, which then helps protect against them developing into cancer. Breast-feeding for one year is protective against breast cancer. It does not matter if this period of breast-feeding is for one child, or combined over more than one birth.
Body fat and exercise:
After menopause a woman’s ovaries do not produce estrogen as before, so most of the estrogen come from fat tissue. Estrogen comes from testosterone and in fat tissue there is the enzyme called aromatase that converts testosterone to estrogen. So having excessive body fat means you have more of these enzymes to produce estrogen which can stimulate cell reproduction in breast tissue and thus increasing the chance of tumour formation.
Excess body fat, especially around the midsection, promotes inflammation in the body, which is a risk factor for many cancers. Chronic inflammation disrupts normal cell growth and development, which can promote.
Excess body weight and low physical activity together may account for one quarter to one third of all breast cancer cases! Contrast that to 3-5% of breast cancer caused by heredity…
Recommendations for exercise: 30 min 3-5 days per week (initially), then 30-60 min 5-7 days per week
