From Cloudy to Clear: Naturopathic Approaches to Combat Brain Fog

Have you noticed that your brain has been feeling like a haze lately? Maybe you’re having concentration difficulties or can’t recall familiar places or items as easily. Have you been repeating parts of a conversation over and over again?

You might be experiencing what is known as “brain fog” - a term often used to describe a state of mental cloudiness or cognitive dysfunction which can significantly impair one’s ability to function optimally in daily life. Brain fog is commonly associated with conditions like fibromyalgia, hormonal imbalances, and chronic fatigue syndrome, and underlying causes can vary widely from person to person. As naturopathic doctors, our approach involves diving deeper in the root causes of brain fog and utilizing various tools and tests to uncover underlying imbalances and provide individualized treatment strategies.

The tools that a naturopathic doctor may use to investigate can include the following:

Hormone testing – hormonal imbalances, such as thyroid dysfunction or adrenal fatigue can lead to impairments in cognitive function.

Metabolic assessments – blood sugar imbalances and insulin resistance has been shown to affect cognitive function, so your ND may want to test fasting blood glucose, fasting blood insulin, and HbA1c.

Nutrient deficiencies – screening for low iron, vitamin B12 or Vitamin D levels is recommended.

Markers of inflammation – hs-CRP and ESR may be tested within the bloodstream since inflammation has been shown to be triggered by various poor diet and lifestyle choices and external stressors and infections. 

Food sensitivity tests – food sensitivities which are IgG-mediated can lead to inflammation within the body and manifest as cognitive symptoms.

Environmental exposures – exposures to heavy metals, pesticides, mold and other toxins have been shown to impair cognitive function.

As naturopathic doctors, our focus lies in identifying and addressing the root causes of brain fog using a combination of conventional laboratory tests, functional assessments, and lifestyle modifications. By addressing these nutritional deficiencies, hormonal imbalances, metabolic dysregulation, inflammation, food sensitivities and environmental exposures, we can help patients regain mental clarity and improve their overall well-being.

In good health,

Dr. Sami Leung, ND

References

1. Ettleson, M. D., Raine, A., Batistuzzo, A., Batista, S. P., McAninch, E., Teixeira, M. C. T., ... & Bianco, A. C. (2022). Brain fog in hypothyroidism: Understanding the patient’s perspective. Endocrine Practice, 28(3), 257-264.

2. Fog, W. C. B. Causes of Brain Fog: Does Brain Fog Begin In Your Gut?

3. Lucius, K. (2021). “Brain Fog”: Exploring a Symptom Commonly Encountered in Clinical Practice. Alternative and Complementary Therapies, 27(1), 23-30.

4. Schmidt, S. (2019). Brain Fog: Does air pollution make us less productive?

5. Wilson, L. (2008). Brain fog. The Center for Development. Retrieved on October 9, 2009.

6. Yoshimura, H. (2023). Functional Medicine for Mental Clarity: Combating Brain Fog Naturally. Mental Health.

Harnessing the Power of Fibre

It is easy to overlook the importance of dietary choices in safeguarding against various ailments. One such silent protector in our diet is fibre, a nutrient with profound implications for our digestive health and, notably, in the prevention of colorectal cancer. Colorectal cancer is the 4th most diagnosed cancer in Canada[i], and lifestyle factors such as diet can play a significant role in its development.

At Saskatoon Naturopathic Medicine, we practice a comprehensive approach to wellness, and understanding the role of fibre in colorectal cancer is paramount.

What is fibre?

Fibre is the portion from plant-based foods that our bodies cannot fully digest and end up being fermented or broken down by the bacteria that live in our digestive tracts (called the gut microbiome).

The fermentation of fibre by our gut bacteria produces short-chain fatty acids (SCFAs) including butyrate, which is the main source of energy for colon cells.

Why is fibre important?

Fibre helps move substances through our GI system, thereby facilitating the elimination of carcinogenic substances. Additionally, the SCFAs (including butyrate) have anti-inflammatory, immune-modulating, and anti-carcinogenic effects on the cells of our colon and help slow the growth of colon cancer cells.

Gut Dysbiosis

Our diet plays an important role in balancing the bacterial populations that make up our gut microbiome. Diets that are higher in fibre help to promote bacteria that produce butyrate and reduce inflammation. Diets low in fibre can lead to gut dysbiosis (a decrease in the beneficial bacteria and an increase in bacteria that promote inflammation).

We believe in empowering our patients with actionable steps to optimize their health. Here are some practical tips for incorporating more fibre into your diet:

• Embrace whole foods over refined, highly-processed options.

• Load up on produce, aiming for a colorful variety to maximize your nutrient intake.

• Snack smart to curb cravings and boost fibre intake throughout the day.

• Experiment with legumes in soups, salads, and stews.

Great sources of fibre for fermentation, butyrate production, and promoting microbiome diversity include soluble fibres such as:

Beta-glucans – oats, barley, sorghum, rye, mushrooms

Pectins – Apples, oranges, apricots, white beans, black beans

Inulin – Agave, artichokes, asparagus, bananas, chicory root, garlic, onions, leeks, wheat

A diet rich in a variety of dietary sources of fibre is beneficial for health – it helps substances move through the gut, balances sugar and cholesterol levels, and promotes a healthy gut microbiome. Aim for 30 grams of fibre per day from foods including grains, vegetables, fruits, legumes, nuts and seeds.

We stand committed to guiding you on your journey to vibrant health, one fibre-filled meal at a time.

[i] https://www.colorectalcancercanada.com/colorectal-cancer/statistics/

Sources:

Fratila, T. D., Ismaiel, A., & Dumitrascu, D. L. (2023). Microbiome modulation in the prevention and management of colorectal cancer: A systematic review of clinical interventions. Medicine and Pharmacy Reports, 96(2), 131–145. https://doi.org/10.15386/mpr-2526

Madrigal-Matute, J., & Bañón-Escandell, S. (2023). Colorectal Cancer and Microbiota Modulation for Clinical Use. A Systematic Review. Nutrition and Cancer, 75(1), 123–139. https://doi.org/10.1080/01635581.2022.2108468

Rinninella, E., Mele, M. C., Cintoni, M., Raoul, P., Ianiro, G., Salerno, L., Pozzo, C., Bria, E., Muscaritoli, M., Molfino, A., & Gasbarrini, A. (2020). The Facts about Food after Cancer Diagnosis: A Systematic Review of Prospective Cohort Studies. Nutrients, 12(8), 2345. https://doi.org/10.3390/nu12082345

Holscher, H. D. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes, 8(2), 172–184. https://doi.org/10.1080/19490976.2017.1290756

Bashir, K. M. I., & Choi, J.-S. (2017). Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. International Journal of Molecular Sciences, 18(9), 1906. https://doi.org/10.3390/ijms18091906

Ross, J. K., English, C., & Perlmutter, C. A. (1985). Dietary fiber constituents of selected fruits and vegetables. Journal of the American Dietetic Association, 85(9), 1111–1116.

Tosif, M. M., Najda, A., Bains, A., Kaushik, R., Dhull, S. B., Chawla, P., & Walasek-Janusz, M. (2021). A Comprehensive Review on Plant-Derived Mucilage: Characterization, Functional Properties, Applications, and Its Utilization for Nanocarrier Fabrication. Polymers, 13(7), 1066. https://doi.org/10.3390/polym13071066

Dhingra, D., Michael, M., Rajput, H., & Patil, R. T. (2012). Dietary fibre in foods: A review. Journal of Food Science and Technology, 49(3), 255–266. https://doi.org/10.1007/s13197-011-0365-5

Don’t Settle For Just “Getting By”

understanding and addressing depression

Now that spring is well on its way, is your mood picking up? If you’re still feeling the “blahs” – low energy, persistent sadness, changes in appetite or sleep patterns, and a loss of interest in activities you once enjoyed – this might be more than the winter blues.

While Seasonal Affective Disorder (SAD) is a well-known culprit for winter blues, it’s crucial not to overlook other underlying issues that may contribute to depressive symptoms. Booking an appointment with your ND can provide valuable insights into your mental and physical well-being. During your visit, we can explore various factors contributing to depression, including hormonal imbalances, nutritional deficiencies, lifestyle habits, and environmental stressors.

By taking a comprehensive approach, we can tailor a treatment plan to address your unique needs. This may include a combination of dietary adjustments, supplementation, herbal remedies, lifestyle modifications, and acupuncture. Additionally, we will work collaboratively with you to uncover any potential root causes and develop strategies for long-term wellness.

Here a few tips to consider as we hop into spring…

Protein

Foods that are rich in protein contain amino acids that help produce neurotransmitters like dopamine and serotonin. If your protein intake is low, you may experience low mood. Most adults require 1g of protein per kilogram of body weight. Fortunately, it is easy to increase your protein intake – here are some easy ideas to snack on:

• A handful of unsalted almonds, walnuts, and/or pecans

• A hard-boiled egg

• No-bake energy balls

• An apple with 2 tbsp nut butter of your choice

• Sausage sticks or jerky (aim for ones with no fillers)

• Edamame

Mediterranean Diet

The Mediterranean Diet is a diet high in fish, legumes, whole grains, vegetables, fruits, seeds, and olive oil. It is low in high fat meats and dairy products. Following the Mediterranean Diet has been shown to be protective against depression at all ages throughout a person’s lifespan. For more information, check out our past blog post.

Exercise

Adults (including seniors) should get at least 150 minutes of moderate to vigorous physical activity per week[i]. Think that’s a stretch? Here are some ways to incorporate more movement into your day:

• Do squats or lunges while you brush your teeth

• Park farther away from stores or work

• Take the stairs

• Spontaneous dancing (at home OR in public 😊)

• Deep clean something

• Get up and move your body during commercial breaks – marching in place, jumping jacks, walking lunges across the room…be creative!

Sunshine

Exposure to sunlight increases serotonin levels in the brain. While you may be taking a Vitamin D supplement to keep your levels up, being in the sunshine is the best source of natural Vitamin D[ii]. In order to optimize your exposure, we recommend spending anywhere between 5-30 minutes each day outside[iii] – and while you’re out there, why don’t you get in that little extra bit of exercise and take a walk around the block?

Did you know that Vitamin D is not typically tested when you have bloodwork completed by your physician? Many people may be deficient in this important vitamin and not even know it. If this is something you are concerned about or would like to know more, bring it up with your naturopathic doctor - it may be worth investigating!

Don’t forget…

You don’t have to navigate depression alone. Your mental health matters every day and every season of the year.

[i] https://www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-tips-adults-18-64-years.html

[ii] Raymond-Lezman JR, Riskin SI. Benefits and Risks of Sun Exposure to Maintain Adequate Vitamin D Levels. Cureus. 2023 May 5;15(5):e38578. doi: 10.7759/cureus.38578. PMID: 37284402; PMCID: PMC10239563.

[iii] Srivastava SB. Vitamin D: Do We Need More Than Sunshine? Am J Lifestyle Med. 2021 Apr 3;15(4):397-401. doi: 10.1177/15598276211005689. PMID: 34366736; PMCID: PMC8299926.

Eating to Prevent Chronic Disease: The Mediterranean Diet

Eating to Prevent Chronic Disease

What is a Mediterranean Diet?

The Mediterranean diet is a diet high in fish, legumes, whole grains, vegetables, fruits, nuts, seeds, and olive oil. It is low in high fat meats and dairy products.

If you want to be on a healthy Mediterranean diet you should try eliminating cream, butter, margarine, carbonated and/or sugared beverages, and processed foods such as pastries, industrial bakery products, industrial desserts (puddings, custard), French fries, potato chips, cakes and sweets.

It is a good idea to limit your consumption of cured meats, red meats, and cured and fatty cheeses. When choosing animal products, choose healthy sources (Grass fed, Free range, wild etc) that have minimal contaminates and a good balance of omega-3 and omega 6 fatty acids.

The Mediterranean diet is also characterized by a high intake of b-carotene, B vitamins, vitamin C, vitamin E, folic acid, polyphenols and a wide variety of phytochemicals that are found in the various plant foods frequently consumed (1).

Research shows adherence to Mediterranean diet is effective in prevention of cardiovascular disease, depression, metabolic syndrome and Type 2 Diabetes. The information to follow summarizes a bit of the research.

Supporting Research

Cardiovascular Disease

The Mediterranean diet has been ranked as the most likely dietary model to provide protection against coronary heart disease. (2)

 In a 2018 study involving persons at high cardiovascular risk, the incidence of major cardiovascular events was lower among those assigned to a Mediterranean diet (Med Diet) supplemented with extra-virgin olive oil or nuts than among those assigned to a reduced-fat diet. (3)

• 3 groups studied

o   Low-fat diet

o   Mediterranean Diet with added nuts

o   Mediterranean Diet with added olive oil

• Risk of combined heart attack, stroke and death from cardiovascular disease compared to low-fat diet was reduced by 30% in the Med Diet + Olive Oil and 28% in the Med Diet + Nuts.

Good adherence to a Mediterranean diet resulted in a more favorable health status as reflected by improved cardio vascular disease risk factors, such as lipid profile, blood pressure, and glucose, especially in persons with diabetes and compared with a low-carbohydrate diet. (4)

Higher adherence to a Mediterranean diet was associated with lower mean levels of blood pressure after 6 years of follow-up. (4)

Diabetes

Mediterranean diet supplemented with extra virgin olive oil (EVOO) or mixed nuts has shown to reduce the incidence of type 2 diabetes by 40% and 18%, respectively, compared with a low-fat control diet. (5)

Depression

High adherence to a Mediterranean diet high in whole grains, fruits, vegetables, nuts, lean meats and olive oil was protective for depression at all ages throughout the lifespan. Even moderate adherence to a Mediterranean diet was protective in younger individuals. For older individuals, the research showed that the benefit to mental well-being and depression prevention was only associated with those individuals who adhered to a more strict Mediterranean diet. (6)

A 2017 study examined 56 men and women with major depression who all had a very poor diet containing lots of highly refined foods, very few fruits and vegetables, and few lean types of meats. Implementing a Mediterranean diet that was high in whole grains, fruits, vegetables, nuts, lean meats and 3 TBSP of olive oil per day led to 32% of participants no longer meeting the criteria for depression after only 12 weeks! (7)

Metabolic Syndrome

Metabolic syndrome is a cluster of 3 or more related cardiometabolic risk factors:

• Central obesity (determined by waist circumference)

• Hypertension

• Hypertriglyceridemia

• Low HDL cholesterol levels

• Hyperglycemia.

Research has shown that olive oil supplementation can decrease central obesity and elevated fasting glucose levels. Supplementation with nuts (rather than olive oil) has also been shown to reduce central obesity. (8)

Interested in changing your diet to a Mediterranean Diet? Below is some good information to help you get started!

References

Welcome Nicole Loran

Meet Nicole Loran! She is a 4th year student finishing her training in Naturopathic Medicine at the Southwest College of Naturopathic Medicine (SCNM) in Tempe, Arizona. Nicole is a dedicated and hard working student who currently holds a Bachelor of Science degree in Physiology and Pharmacology as well as a Arts and Science degree in Religion and Culture from the University of Saskatchewan. Nicole is involved in ongoing research through SCNM for psoriasis and is currently class Treasurer and Vice President of the Aesthetics Club at SCNM.

Education is extremely important to Nicole and she continually strives to further her knowledge in many areas including anti-aging, integrative, and functional medicine. She incorporates what she learns into her daily practice and strives to empower the patients with knowledge on how to improve their health.

Nicole has 2 years of clinic experience with a focus on general, naturopathic community and internal medicine, women and men’s health, endocrinology, botanical medicine, nutrition, nature cure, acupuncture, IV therapy, heavy metal toxicity and addictions.

Her interests include: endocrinology, women’s health, nutrition, weight loss, gastrointestinal health, metabolic disorders, stress, chronic fatigue and acupuncture.

Nicole is originally from Saskatoon. She is looking forward to spending one of her final months as an intern under the supervision of Dr. Velichka ND. Once her schooling is complete, she plans on moving back to Saskatoon to start her practice as a Naturopathic Doctor.

You can book in to see Nicole at our clinic ever Monday, Wednesday and Friday during the month of May. Nicole has experience in creating diet plans for patients with diabetes or PCOS and those who require FODMAP, anti-SIBO or ketogenic diets. Nicole will be assisting Dr. Velichka ND in her acupuncture services.

We are excited to have Nicole be a part of our clinic over the next month. We hope you get to enjoy the benefits from having her involved in your care!

MIGRAINE PRESENTATION

WEDNESDAY JULY 17, 2019 @ 7 pm

“The Highly Sensitive Brain”

An Update on Migraines from a Functional Medicine Perspective

Dr. Reid-Ahenakew will discuss:

• What is happening in the brain when you get a migraine?

• Common (and not so common) food triggers

• The role of estrogen and progesterone in migraines

• Nutrient deficiencies that can be a factor

• Natural medicines to improve your resilience to stress

• The role of gut health in prevention of migraines

A registration fee of $25 will reserve your spot. All profits will be donated to LDAS

(The Learning Disability Association of Saskatchewan)

Dr. Reid-Ahenakew, ND

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Join us from 7:00-8:00 pm on July 17th at our clinic.

To Register, or to learn more about this presentation:

Call the clinic at: (306) 664-2150

Or email us at: info@saskatoonnaturopathic.com

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Naturopathic Medicine Week Presentation

Integrative Cancer Care and Naturopathic Medicine

Join Dr. Velichka ND on May 16th, during Naturopathic Medicine Week for an informative presentation on Integrative Cancer Care.

Learn about the benefits of having a naturopathic doctor trained in integrative cancer care on your team. Dr. Velichka ND will briefly review the safe and effective use of some natural and supportive therapies that may be used to assist patients through their conventional treatments.

Who: Dr. Amy Velichka ND (Naturopathic Doctor at Saskatoon Naturopathic Medicine)

What: Presentation on Integrative Cancer Care and Naturopathic Medicine

When: May 16th 2019 – 7pm

Where: McNally Robinson Bookstore on 8th Street in the travel alcove

Welcome Joan Markentin - Physical Therapist

Physical Therapist - Joan Markentin

We are excited to announce that Joan Markentin, PT, SEP, has joined our team at Saskatoon Naturopathic Medicine. 

Hello! My name is Joan Markentin. I am a Physical Therapist and have been working in Rosthern for the past 22 years. I have just returned from a learning adventure Down Under in preparation for opening my private Physiotherapy Practice, SE Physical Therapy. Somatic Experiencing gives me a new way to work with symptoms such as severe pain that are difficult to diagnose and treat and have not responded to traditional treatments. The symptoms may be labelled as psychosomatic or “all in your head”. They may be related to an injury or surgery but often don’t seem directly connected. Through working with the nervous system, the underlying causes of the recurring symptoms can be identified and worked with.

Sydney, Australia is a place I can pursue all of my favourite activities in, on and under the ocean. In my younger years I was a competitive sailor so it was great fun to jump back in a Laser sailboat to race on Sydney Harbour! Between the fun, I completed my Advanced Somatic Experiencing (R) Training and the Visceral and Deep Shock Module of Kathy Kain’s Touch Skills for Therapists. I am excited to join the team of professionals at Saskatoon Naturopathic Medicine to put this new knowledge and skill set into practice.

I will be accepting new clients starting on Friday, April 5th. Please contact me directly to book appointments at 306-716-4000.

HEALTHY LIVING PRESENTATION

Interested in learning more about Healthy Living in today’s world? Feeling that you could be more vibrant both physically and emotionally? Confused by information overload?

You’ll want to attend Dr. Reid-Ahenakew’s presentation:

Lifestyle Habits to Feel Vibrant in 2019: An Update on Healthy Living Habits Supported by Research

When: Wednesday, April 17 & Thursday, April 25

Time: 7:00-8:30 pm

Where: Saskatoon Naturopathic Medicine 14-118 Cope Crescent, Saskatoon

Dr. Reid-Ahenakew will discuss:

• Changes to the Canada Food Guide

• The top 3 supplements for prevention

• The most important strain of probiotic to take

• The microbiome - sleep connection

• Who will most benefit from a ketogenic diet

• Which fish are the healthiest to eat

To Register or to learn more about this FREE presentation:

Call the clinic at: (306) 664-2150

Or email us at: info@saskatoonnaturopathic.com

Dr. Darlene Reid-Ahenakew, ND is a licensed Naturopathic Doctor in Saskatchewan. Her premedical training was at Queen’s University, graduating with a Bachelor of Physical and Health Education, as well as a Bachelor of Life Sciences. She spent 4 more years at CCNM in Toronto and graduated with her ND in 2001. Dr. Reid-Ahenakew, ND is passionate about helping patients regain their health which enables their ability to enjoy life to its fullest. She strives for clinical excellence, which means continuous research and ongoing education to be able to give patients the best possible advice.

NEW DOCTOR JOINING OUR TEAM

We are very excited to welcome a new naturopathic doctor to our team. Dr. Darlene Reid-Ahenakew is a licenced naturopathic doctor in Saskatchewan. Her premedical training was at Queen’s University, graduating with a Bachelor of Physical and Health Education, as well as a Bachelor of Life Sciences. She spent 4 more years at CCNM in Toronto and graduated with her ND in 2001.

Dr. Reid-Ahenakew practiced in Ontario for 12 years where she held a busy family practice and had the opportunity to mentor with several exceptional NDs. She has enjoyed practicing in Saskatoon since 2013 and recently joined Saskatoon Naturopathic Medicine in April 2018.

Her clinical experience over the years has been diverse, although she has worked with many patients with anxiety and migraines. She has also treated many patients with a broad spectrum of digestive concerns including food intolerances, SIBO and colitis. She has helped many patients with eczema and neurological conditions, as these are areas she has personal experience in with her 2 boys. A recent focus has been on autoimmune conditions and helping patients with Hashimoto’s disease has been a prevalent part of her practice in recent years. 

Dr. Reid-Ahenakew looks forward to providing you with exceptional healthcare and is currently accepting new patients. If you are interested in booking an appointment as a new patient or for a follow-up visit, please call the clinic at 306-664-2150. To read her full bio, please click here