By Dr. Navleen Arora, ND

Dr. Navleen Arora is a Naturopathic Doctor with a practice focus in women’s and hormonal health. She supports patients with concerns related to PCOS, Thyroid Health, Perimenopause and Menopause. She uses evidence-informed recommendations to support her patients which include diet and lifestyle counselling, nutritional supplements, acupuncture, and menopausal hormone therapy, when appropriate.

Hormones and Your Body

Think of hormones as your body’s internal messaging system. They help regulate things like energy, mood, metabolism, sleep, and bone health.

During perimenopause and menopause, hormone levels naturally shift. For many people, these changes can lead to symptoms that affect day-to-day life—things like hot flashes, night sweats, sleep disruptions, mood changes, vaginal dryness, and brain fog.

What Is Hormone Replacement Therapy?

Hormone replacement therapy (HRT), also known as menopausal hormone therapy (MHT), involves using hormones—most commonly estrogen and, when appropriate, progesterone—to help relieve symptoms associated with perimenopause and menopause. 

Hormone therapy may be recommended for a variety of reasons, including:

• Managing perimenopausal and menopausal symptoms: Helping reduce hot flashes, night sweats, sleep disturbances, mood changes, and vaginal dryness.
• Supporting those experiencing early menopause: Providing treatment options for individuals with premature menopause or primary ovarian insufficiency.

According to clinical guidelines from the Endocrine Society and other leading medical organizations, hormone therapy is the most effective treatment for moderate to severe vasomotor symptoms associated with menopause, such as hot flashes and night sweats. For many healthy individuals who are younger than 60 years old or within 10 years of menopause onset, the benefits of hormone therapy often outweigh the potential risks when treatment is individualized and appropriately monitored.

Menopausal Hormone Therapy vs. Bioidentical Hormone Therapy

If you’ve started looking into hormone therapy, you’ve likely come across the term “bioidentical hormones.” The terminology can be confusing, so here’s a simple breakdown.

Menopausal Hormone Therapy (MHT)

MHT is the standard, evidence-based approach to treating menopause symptoms. It typically includes estrogen alone or a combination of estrogen and progesterone, depending on whether someone has a uterus and their medical history.

These treatments come in different forms such as patches, gels, and vaginal therapies. They are regulated, well-studied, and prescribed in standardized doses that can be adjusted based on individual needs.

Bioidentical Hormone Therapy (BHRT)

“Bioidentical” simply means the hormone has the same chemical structure as the hormones naturally made in the body.

It’s important to know that many standard, approved hormone therapies—like estradiol and micronized progesterone—are already bioidentical.

The term BHRT is also sometimes used to describe compounded hormone preparations made by specialty pharmacies. These are not routinely recommended because they are not held to the same regulatory standards for consistency, safety, and effectiveness as approved medications.

In select situations, compounded hormones may be considered—for example, if someone cannot tolerate commercially available options or requires a formulation that isn’t otherwise available.

A Common Misconception

Many people assume “bioidentical hormones” and standard menopausal hormone therapy are completely different approaches. In reality, they often overlap. Many commonly prescribed, evidence-based hormone therapies already use bioidentical ingredients, combining physiologic compatibility with strong safety and quality standards.

A Naturopathic Approach to Hormone Health

Hormone therapy can be a helpful option for managing menopause symptoms, but it’s only one part of the bigger picture.

A naturopathic approach looks at the full context of your health—things like sleep, stress, nutrition, movement, and overall lifestyle. The goal is to support your symptoms in a way that fits your individual needs and health history.

Care plans are based on a thorough clinical assessment, symptom picture, and when appropriate, targeted laboratory testing.

The Importance of Ongoing Care and Follow-Ups

Menopause care isn’t something that stays exactly the same over time. Your symptoms, needs, and treatment goals may shift, especially in the first few months of starting or adjusting therapy.

Consistent with recommendations from The Menopause Society, regular follow-up and periodic reassessment are important components of hormone therapy. These visits are a chance to check in on how you’re feeling, re-assess benefits and potential risks, review any side effects, and make adjustments if needed so your care continues to work well for you.

Is Hormone Therapy right for you?

Hormone therapy can be an effective option for managing menopause symptoms and improving quality of life during this transition. When care is individualized and regularly monitored, and supported with appropriate lifestyle strategies, treatment is tailored to help reduce symptoms while also supporting your overall long-term health.

If you are ready to explore your options and take control of your hormonal health, let’s start the conversation.

Book your initial consultation with Dr. Navleen Arora
today to discuss your health history and goals.

By Dr. Nadine Kexel, ND

Cancer treatment can bring many unexpected changes to your body. For some people, one of the most frustrating is neuropathy- a condition that can cause numbness, tingling, pain, weakness, or changes in balance and coordination.

These symptoms may start gradually or appear suddenly. They can affect simple daily activities such as buttoning a shirt, typing on a keyboard, walking confidently, or getting a good night’s sleep. While neuropathy can be challenging, understanding what is happening and knowing what treatment options are available can help you take meaningful steps toward managing your symptoms and improving your quality of life.

What Is Neuropathy?

Peripheral neuropathy occurs when nerves outside of the central nervous system become damaged. These nerves play an important role in helping us feel sensations, move our muscles, and regulate automatic functions such as digestion, blood pressure, and bladder control.

Depending on which nerves are affected, neuropathy may cause a wide range of symptoms, including:

• Numbness or tingling in the hands and feet
• Burning, stabbing, or shooting pain
• Muscle weakness
• Difficulty with balance or coordination
• Increased sensitivity to touch
• Changes in digestion, blood pressure, or bladder function

Every person’s experience with neuropathy is different. Some people notice mild symptoms that come and go, while others experience symptoms that significantly affect daily life.

Neuropathy and Cancer Care

Neuropathy is a common concern for people living with cancer and for cancer survivors. It can develop for several reasons.

Sometimes, the cancer itself can affect nearby nerves. More commonly, neuropathy occurs as a side effect of treatments such as chemotherapy, radiation therapy, surgery, or certain targeted therapies

One of the most well-known forms is chemotherapy-induced peripheral neuropathy (CIPN). Certain chemotherapy medications can damage peripheral nerves, leading to symptoms such as tingling, numbness, pain, or weakness. For some people, symptoms improve after treatment ends. For others, neuropathy may persist for months or years.

Beyond physical discomfort, neuropathy can affect independence, mobility, sleep, emotional well-being, and overall quality of life. It may even influence cancer treatment decisions when symptoms become severe. As cancer outcomes continue to improve, helping patients manage neuropathy has become an important part of comprehensive supportive cancer care.

What Causes Neuropathy?

While cancer treatment is a common cause, neuropathy can also develop from a variety of other conditions, including:

• Diabetes
• Vitamin deficiencies, particularly B vitamins
• Physical injury or trauma
• Certain infections, including shingles, Lyme disease, HIV, and hepatitis
• Autoimmune conditions such as rheumatoid arthritis and lupus
• Exposure to toxins, heavy metals, excessive alcohol, or certain medications
• Inherited neurological conditions

Identifying the underlying cause is one of the most important steps in creating an effective treatment plan.

Recognizing the Symptoms

Neuropathy symptoms often develop gradually, although they can sometimes appear more suddenly.

You may experience:

Sensory symptoms

• Numbness
• Tingling or “pins and needles”
• Burning or stabbing pain
• Heightened sensitivity to touch

Motor symptoms

• Muscle weakness
• Cramping or twitching
• Difficulty walking
• Problems with balance or coordination

Autonomic symptoms

• Dizziness when standing
• Changes in sweating
• Digestive concerns
• Bladder dysfunction
• Changes in heart rate or blood pressure

If you notice persistent symptoms, it’s important to discuss them with your healthcare team. Early intervention may help prevent symptoms from worsening and can improve long-term outcomes.

Treatment Options: A Whole-Person Approach

There is no one-size-fits-all treatment for neuropathy. The most effective approach often combines several strategies tailored to your symptoms, health history, and treatment goals.

Medications

Various medications may help reduce nerve pain, burning sensations, and discomfort. Your healthcare team can help determine which options are most appropriate based on your symptoms and overall health.

Physical Therapy

Physical therapy can help improve strength, balance, coordination, and mobility. For many people, it also helps restore confidence in everyday movement and reduces the risk of falls.

Lifestyle Support

Supporting overall nerve health can make a meaningful difference. Strategies may include:

• Regular physical activity
• A nutrient-rich diet
• Limiting alcohol consumption
• Smoking cessation
• Managing chronic health conditions
• Proper foot care, particularly for people with diabetes

Acupuncture

Research suggests acupuncture may help reduce pain, tingling, and numbness associated with neuropathy. Many patients also find it promotes relaxation and improves overall well-being during and after cancer treatment.

Massage Therapy

Massage therapy may help ease muscle tension, improve circulation, and provide symptom relief for some individuals living with neuropathy.

Naturopathic Medicine

Naturopathic care can offer additional supportive strategies, including nutritional counselling, lifestyle recommendations, mindfulness practices, and targeted supplementation when appropriate. Certain nutrients, such as vitamins B1, B6, and B12, alpha-lipoic acid, and omega-3 fatty acids, have been studied for their role in supporting nerve health.

Low-Level Laser Therapy (Photobiomodulation)

Low-level laser therapy is an emerging, non-invasive treatment that may help reduce pain, numbness, and tingling while supporting tissue healing and nerve recovery. It has shown particular promise for individuals experiencing chemotherapy-induced peripheral neuropathy.

As with any treatment, it is important to discuss available options with your healthcare team to determine what is safe and appropriate for your individual situation.

Living Well with Neuropathy

Although neuropathy can be frustrating and sometimes life-altering, many people find significant relief through early recognition, appropriate treatment, and ongoing support.

If you are experiencing numbness, tingling, weakness, burning sensations, or unexplained pain, know that you do not have to navigate these symptoms alone. A thorough assessment can help identify possible causes and guide a personalized treatment plan focused on improving comfort, function, and quality of life.

If you would like to learn more about neuropathy, supportive cancer care, or laser therapy treatment options, Dr. Nadine Kexel would be happy to discuss how a personalized approach may help support your health and recovery.

Book an Appointment with Dr. Kexel

Written by Dr. Paige Eansor, ND

PCOS (now PMOS) and Gut Health: The Two-Way Connection

If you’ve been diagnosed with Polycystic Ovary Syndrome (PCOS), which is currently transitioning to the new name, Polyendocrine Metabolic Ovarian Syndrome (PMOS), you likely know it can affect hormones, metabolism, skin, mood, and fertility. But one piece of the puzzle that often gets overlooked is the role your gut may play in all of this. A growing body of research has shown that people with PCOS have different gut microbiomes than those without, and these differences appear to be a part of how PCOS develops and persists. Understanding this connection opens actionable ways to support your hormones, metabolism, and symptoms. 

Overview:

• Your gut contains trillions of bacteria that help to digest food, regulate your immune system, and communicate with your hormones. 
• Research finds reduced microbial diversity and shifts in bacterial groups in people with PCOS. 
• Insulin resistance is the main driver of the condition for most people with PCOS, and the gut plays a major role in this. 
• The relationship goes in both directions, where the gut affects your hormones, but your hormones also affect your gut. 

How Is the Gut Microbiome Different in PCOS?

When your gut system becomes imbalanced, a state called dysbiosis, it can disrupt nearly every system that the gut interacts with. 

In PCOS specifically, research finds several key shifts in the microbiome: 

• Reduced microbial diversity: There are fewer types of bacteria overall, which signals a less resilient gut. 
• Shifts in the balance of bacterial groups: This includes changes in firmicutes and bacteroidetes amounts. 
• Lower levels of beneficial species: Patients show reduced levels of a beneficial species (Akkermansia) linked to gut barrier health and insulin sensitivity. 
• A more permeable gut lining: Sometimes called “leaky gut,” this allows inflammatory molecules to enter the bloodstream. 

These shifts translate into daily symptoms that many patients with PCOS live with, like bloating, food sensitivities, fatigue, stubborn weight, mood changes, and irregular cycles. 

Book an Appointment with Dr. Paige

Why Does Gut Dysbiosis Drive PCOS Symptoms?

For most people with PCOS, insulin resistance is the main driver of the condition, and the gut plays a bigger role than most realize. 

Here is what happens when the gut is out of balance: 

• Inflammatory molecules from the gut bacteria “slip” into the bloodstream. 
• The gut makes fewer of the helpful compounds (short-chain fatty acids) that normally keep blood sugar steady. 
• Low-grade inflammation builds up in the background. 

This inflammation makes your cells less responsive to insulin, so your body makes more insulin to compensate. High insulin signals to your ovaries to make more androgens, like testosterone, which drives the familiar PCOS picture of irregular cycles, acne, unwanted hair changes, and stubborn weight. 

Can Hormones Like Androgens and Estrogen Change Your Gut Bacteria?

PCOS does not just come from gut changes; the high androgens in PCOS also shape the gut, and certain gut bacteria help regulate how much estrogen circulates in your body. 

Animal studies show that elevated testosterone shifts gut bacteria, even when the diet stays the same. So the relationship goes in both directions. The gut affects your hormones, but your hormones also affect your gut. 

Additionally, a group of gut bacteria is often called the estrobolome. Here is how it works: 

• Your body uses estrogen. 
• Your liver packages it up for disposal. 
• It heads to the gut to be excreted. 
• But certain bacteria can “unwrap” it and send it back into circulation. 

When this system is balanced, it helps to keep estrogen levels steady. When it is out of balance, estrogen can swing too high or too low, which adds another layer to the hormone disruption already happening in PCOS. 

How Do Inflammation and Stress Worsen the PCOS Gut?

PCOS is a chronic low-grade inflammatory condition, and the gut is one of the biggest sources of inflammation in the body. 

When the gut lining becomes more permeable, bacterial components leak into the bloodstream and trigger the immune system. This inflammation worsens insulin resistance, disrupts ovulation, and drives a lot of the symptoms of PCOS, like joint aches, brain fog, skin flares, and energy crashes. 

Your gut and brain are in constant conversation through nerves, immune signals, and hormones. This matters in PCOS because the stress response system (the HPA Axis) is often dysregulated, and that makes insulin resistance and androgens worse. Chronic stress impacts the gut significantly. It: 

• Shifts the balance of bacteria. 
• Increases inflammation in the gut lining. 
• Disrupts cortisol patterns. 

All of which feeds back into the PCOS picture. This is why stress management is important in PCOS care. 

What Are the Best Ways to Support PCOS and Gut Health?

Because the gut is woven through so many PCOS mechanisms, supporting it can shift multiple symptoms at once. 

There is no one-size-fits-all approach, and what works depends on the specific PCOS picture. Here are the areas that often matter: 

Care Area	Why It Matters for PCOS
Fibre and food choices	Certain types of fibre and eating patterns can meaningfully shift the microbiome, insulin sensitivity, and inflammation in PCOS.
Blood sugar regulation	Stabilizing blood sugar is one of the most powerful levers in PCOS, and it benefits the gut at the same time.
Sleep optimization	Poor sleep can shift the microbiome, worsen insulin resistance, and raises androgens.
Regular movement	Regular exercise helps to improve microbial diversity and insulin sensitivity.
Stress regulation	Chronic stress disrupts the gut, the HPA axis, and ovarian function. This is one of the most underestimated pieces of PCOS care.

The Bottom Line

PCOS is a whole-body condition where the gut plays a central role. The microbiome influences insulin, androgens, estrogen, inflammation, and stress hormones. And PCOS, in turn, reshapes the gut. If you’re navigating PCOS and want a clearer picture of where to start, working with a Naturopathic Doctor can help you identify which of these pathways is most relevant for you. 

Book an appointment to discuss your personalized PCOS care plan today. 

A quick note on terminology: In May 2026, Polycystic Ovarian Syndrome (PCOS) was renamed to Polyendocrine Metabolic Ovarian Syndrome (PMOS). The new name better reflects the hormonal and metabolic complexity of the condition. A three-year transition period is underway, and because most people still know this condition as PCOS, I’ll continue using that term throughout this post.

Written by Shawn D’Souza, BASc, DOMP

What Is Osteopathy and Why Might It Help You?

Osteopathy was founded in the late 1800s by Andrew Taylor Still, a physician who became frustrated with the medical treatments available at the time. Many of the therapies used at the time were ineffective and sometimes even harmful. Dr. Still believed there had to be a better way to support health- one that worked with the body’s natural abilities rather than against them.

This belief became the foundation of Osteopathy.

The Philosophy Behind Osteopathy

Osteopathy is based on the idea that the body has an inherent and powerful ability to heal and regulate itself. When something isn’t working properly- whether it’s pain, tension, or reduced mobility- it may be a sign that something in the body’s structure is out of balance.

Instead of focusing only on symptoms, osteopathic treatment aims to identify and address the underlying cause of the problem. The goal is to help the body return to a state where it can function and heal more effectively.

A Different Way of Looking at the Body

Much of conventional medicine focuses on the body through chemical processes, often using medications to treat symptoms or disease.

Osteopathy takes a different perspective. It views the body as a connected physical system made up of structures, movement, forces, and circulation. Bones, muscles, joints, connective tissue, nerves, and blood flow all work together. If one part isn’t moving or functioning well, it can affect other parts of the body.

Osteopathic practitioners use their detailed knowledge of anatomy and a highly trained sense of touch to assess how the body is moving and functioning. Gentle manual techniques are then used to help restore movement, reduce tension, and support the body’s natural healing and regulatory processes.

Why Patients Choose Osteopathy

People often seek osteopathic care because it offers a holistic and hands-on approach to health. Rather than simply masking symptoms, treatment focuses on improving how the body functions overall.

Patients may try osteopathy for:

● Musculoskeletal issues
● Headaches
● Postural issues
● Recovery from injury or illness
● Stress and tension in the body
● Improved sleep
● Digestive issues
● Pain management
● Chronic diseases

Many patients also appreciate that osteopathic care is gentle, individualized, and focused on the whole person, not just one symptom.

Supporting Your Body’s Natural Healing

Ultimately, osteopathy is about helping the body work the way it was designed to. By restoring balance and improving movement within the body’s structures, treatment aims to create the conditions where healing can happen naturally.

For many patients, this approach offers a way to better understand their bodies, relieve discomfort, and support long-term health.

Written by Dr. Sarah Tayebi, ND

Feeling Drained? Recharge Fast with IV Therapy

Life can be overwhelming. Long workdays, busy family schedules, travel, and illness can leave you feeling worn out, even if you’re eating well and staying hydrated. If this sounds familiar, IV therapy could be exactly what your body needs.

Boost Your Energy and Recovery

Feeling tired or run-down? IV therapy delivers essential vitamins, minerals, and antioxidants straight to your cells. Many patients notice increased energy, faster recovery from illness, and reduced fatigue.

Support Your Immune System

Stress, infection, or illness can weaken your defenses. Nutrients like vitamin C, zinc, and magnesium, delivered directly to your cells through IV therapy, help strengthen your immune system where it matters most.

Personalized for Your Needs

Everyone’s body is different. IV therapy can be tailored to your goals, whether that’s boosting energy, speeding recovery, or simply feeling healthier overall. Book an initial appointment with one of our IV practitioners for a short consult and a customized IV plan. You will receive your treatment on the same day.

Don’t wait until exhaustion catches up.

IV therapy is a safe, effective way to give your body what it needs, fast. Talk to your healthcare provider to see if it’s right for you, and start feeling the difference from the inside out today!

Written by Dr. Jill Shainhouse, ND

Should I Avoid Sugar if I Have Cancer?

A Balanced, Evidence-Informed Perspective from Dr. Jill Shainhouse, ND

“Should I avoid sugar?” This is one of the most common and emotionally charged questions I hear from patients after a cancer diagnosis. It’s understandable why. Online, you’ll find strong claims that “sugar feeds cancer,” while others insist diet makes no difference at all.

The truth lies somewhere in the middle, and it’s more nuanced than you might think.

As a naturopathic doctor with a practice focus in integrative cancer care, I aim to clarify what we actually know, what is misinformation, and what practical steps can genuinely support your health.

Does Sugar Feed Cancer? The Science Explained Simply

Cancer cells do use glucose (sugar) for fuel. However, so do your healthy cells – your brain, muscles, immune system, and healing tissues all require glucose.

Here’s what the research actually shows:
● Cancer cells use sugar differently than healthy cells – they burn it quickly and turn it into lactate, even when there’s plenty of oxygen. This unusual behaviour is known as the “Warburg effect.”
● You may think that eliminating all carbohydrates from your diet would stop this process, but healthy cells are capable of making glucose from proteins and fats through a process called gluconeogenesis.
● What does matter is whether the diet promotes insulin spikes and chronic inflammation, which can influence tumour growth in some cancers.

So the problem is not sugar alone – it’s how sugar affects the metabolic environment around the cancer.

Where Sugar Becomes a Concern

While sugar itself is not a carcinogen, certain patterns matter:

1. Diets high in added sugars increase insulin and IGF-1 levels

Chronic elevation of insulin and insulin-like growth factor (IGF-1) can promote atypical cell growth and reduce apoptosis (programmed cell death). Hormone-sensitive and metabolically active cancers, such as breast, colorectal, and prostate, may be most affected by this pathway.

We can check both insulin and IGF-1 levels in your blood to see if either marker needs improvement, and adjust your diet accordingly to help bring them into a healthier range.

2. High-sugar diets increase inflammation

Systemic inflammation can impair treatment recovery and overall wellness.

3. Excess sugar displaces nutrient-dense foods

If sugary snacks replace foods rich in fibre, antioxidants, and healthy fats, the immune system and gut microbiome may be compromised.

Where People Get Misled

Myth #1: “If I eat a cookie, my cancer will grow.”

This is not true. Your body regulates blood sugar tightly, and one treat will not accelerate tumour growth.

Myth #2: “I must avoid fruit because it contains sugar.”

Fruits contain fibre, polyphenols, antioxidants, and cancer-protective compounds. Research supports fruit intake during treatment.

Myth #3: “Only ketogenic diets work for cancer.”

Ketogenic diets may be appropriate for specific cancers (GBM, some metastatic cancers under careful supervision) but are not suitable or necessary for everyone.

A More Helpful Framing: Reduce Added Sugar, Not All Carbohydrates

The goal is not to remove all carbohydrates, but to create metabolic stability. Here’s what I recommend to most patients unless there’s a specific medical reason
otherwise:

Focus on whole, unprocessed carbohydrates:

● vegetables
● fruits
● legumes

● whole grains
● root vegetables
● intact starches (e.g., quinoa, barley, buckwheat)

Limit added sugars:

● sugary drinks
● candy
● baked goods
● sweetened yogurts
● syrups and processed snacks

Pair carbohydrates with protein and healthy fats:

– This prevents sharp insulin spikes and stabilizes energy.

Support the gut microbiome:

– Fibre helps regulate blood sugar and inflammation- two critical areas in cancer recovery.

What About Completely Cutting Out Sugar?

– Some patients feel best reducing sugar dramatically, and that’s fine- as long as the diet remains nutritionally adequate. Others find extreme restriction increases anxiety, guilt, or disordered eating patterns.
– Your mental and emotional well-being matters.
– Your diet should support your healing, not create fear.

So, Should You Avoid Sugar If You Have Cancer?

– You do not need to eliminate sugar
– You should MINIMIZE added sugars and focus on whole-food sources of carbohydrates that keep insulin stable and inflammation low.

In integrative oncology, our goal is to create a metabolically balanced, anti-inflammatory internal environment while supporting treatment tolerance, immune function, and overall quality of life.

Nutrition is deeply individual- your cancer type, treatments, metabolism, and personal preferences matter. If you’d like more information on the best diet for YOU, don’t hesitate to reach out.

Written by Dr. Jill Shainhouse, ND

Dr. Shainhouse, ND has over 21 yrs experience in clinical practice and has successfully completed board examinations that pertain to integrative cancer care. Her interest in supportive cancer care began as a naturopathic medical student after recognizing the need for naturopathic doctors to provide safe and evidence based supportive advice to patients receiving chemotherapy, radiation, surgery and targeted therapies.

Anti-inflammatory Fats: Omega-3 vs. Omega-6

If you’ve ever struggled with fatigue, joint pain, bloating, or unexplained weight gain, chronic inflammation might be playing a role. While short-term inflammation is a natural part of the body’s healing process, ongoing inflammation can contribute to a range of health issues—from arthritis to heart disease and even depression. The good news? What you eat can make a powerful difference.

What is an Anti-Inflammatory Diet?

An anti-inflammatory diet focuses on whole, nutrient-rich foods that support your immune system and reduce chronic inflammation. Rather than a strict set of rules, it’s more of a lifestyle approach that encourages balance and variety while avoiding processed and inflammatory foods.

It’s similar in many ways to the Mediterranean diet and is rich in:

• Colorful fruits and vegetables
• Whole grains
• Healthy fats like olive oil and avocados
• Fatty fish such as salmon and sardines
• Nuts and seeds
• Herbs and spices like turmeric, ginger, and garlic

Omega-3 vs. Omega-6 Fats: Why Balance Matters

Fats play a huge role in inflammation—some calm it down, while others can stir it up.

Omega-3 fatty acids are well-known for their anti-inflammatory properties. These are found in foods and supplements like:

• Fatty fish (salmon, mackerel, sardines)
• Flaxseeds and chia seeds
• Walnuts
• Algae-based supplements (especially for vegetarians/vegans)
• Fish oils

On the other hand, Omega-6 fatty acids, while essential in small amounts, can become pro-inflammatory when consumed excessively. These fats are found in:

• Vegetable oils like corn oil, sunflower oil, safflower oil, and canola oil
• Processed snack foods
• Fast food and fried items

The Western diet tends to be very high in omega-6s and low in omega-3s, which can promote chronic inflammation. Shifting this ratio by increasing omega-3 intake and reducing processed vegetable oils can have a big impact on your health.

Sample One-Day Anti-Inflammatory Menu

• Breakfast: Overnight oats with chia seeds, blueberries, walnuts, and a drizzle of honey

• Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, cucumber, olive oil, and lemon dressing

• Snack: Apple slices with almond butter

• Dinner: Quinoa bowl with roasted sweet potato, broccoli, chickpeas, and tahini dressing

• Drink: Turmeric tea or water with lemon and fresh ginger

Conclusion

An anti-inflammatory diet is more than a food trend—it’s a long-term approach to health and vitality. By eating more whole, nourishing foods and also being mindful of fat sources—choosing omega-3s over excessive omega-6s—you can help your body naturally reduce inflammation.

Start small, stay consistent, and and your body will thank you in time.

Tips from Dr. Nadine Kexel, ND

Dr. Kexel, ND has a practise focus in supportive cancer care. She carries a Bachelor of Science in Kinesiology with a minor in Psychology from McMaster University and a Doctor of Naturopathy degree from the Canadian College of Naturopathic Medicine (CCNM).   Her approach focuses on educating patients about their health, the science behind naturopathic therapies, and how these treatments can complement conventional cancer care. She was a resident at the Integrative Cancer Centre (ICC) and current part-time faculty at CCMN.

What is Inflammation?

Inflammation is a natural and essential process in the body, playing a critical role in healing and defense against harmful triggers. 

The Risks of Chronic Inflammation: 

When inflammation becomes chronic, it can contribute to a wide range of health issues, including autoimmune diseases, cardiovascular conditions, digestive disorders, mental health challenges, and increased cancer risk. Understanding how to manage and reduce chronic inflammation is key to long-term wellness, and naturopathic medicine offers a holistic approach to addressing this imbalance.

Key tips to reduce inflammation:

Nutrition

Diet plays a crucial role in inflammation. Processed foods, refined sugars, trans fats, and excessive alcohol can contribute to chronic inflammation. Naturopathic doctors emphasize whole, nutrient-dense foods such as:

• Food sources of healthy fats, such as salmon, avocados, olive oils, nuts and seeds, including flaxseeds, walnuts, and chia seeds, which help modulate inflammation and support cardiovascular and brain health.
• Antioxidant-rich fruits and vegetables such as berries, leafy greens, and cruciferous vegetables, which combat oxidative stress and reduce inflammation.
• Spices with anti-inflammatory properties, especially turmeric and ginger, which contain compounds that help regulate the body’s inflammatory pathways.
• Adequate hydration, as drinking plenty of water helps flush out toxins and support cellular function.

Botanical Medicine/Supplements

Certain herbs and nutrients have been extensively researched for their powerful anti-inflammatory effects. Some of the most effective include:

• Turmeric (Curcuma longa) – Turmeric contains curcumin, a potent anti-inflammatory compound. Research shows that curcumin helps reduce inflammatory markers, supports joint health, and may even protect against neurodegenerative conditions.
• Boswellia (Frankincense) – This traditional herb is known for its effects on joint and gut inflammation. Boswellic acids in Boswellia help inhibit inflammatory enzymes and are particularly useful for managing arthritis and inflammatory bowel conditions.
• Omega-3 Fatty Acids – Omega-3s from fish oil, flaxseeds, and walnuts have well-documented anti-inflammatory effects. They help regulate immune function, support brain health, and reduce inflammation associated with conditions like heart disease and arthritis.

Lifestyle Modifications

• Stress management techniques such as mindfulness meditation, yoga, and deep breathing exercises to reduce cortisol levels and lower inflammation.
• Adequate sleep to allow the body to repair and regulate inflammatory pathways. Creating a consistent sleep routine and reducing blue light exposure before bed can significantly improve sleep quality.
• Regular movement through activities like walking, strength training, and yoga to support circulation, reduce stress hormones, and decrease inflammation.
• Exposure to natural environments – Spending time in nature, whether through forest bathing or simple outdoor walks, has been shown to lower stress and inflammation levels.

Conclusion

Chronic inflammation is at the root of many modern health concerns. Through a naturopathic approach, it is possible to reduce inflammation naturally and holistically. By addressing diet, lifestyle, and incorporating powerful anti-inflammatory herbs or nutrients, naturopathic medicine provides an effective and sustainable way to support the body’s healing process. If you’re struggling with chronic inflammation, consulting a naturopathic doctor can help you create a personalized plan to restore balance and vitality to your health.

Written by Dr. Nadine Kexel, ND.

Key points by Dr. Navleen Arora, ND – Insight Naturopathic Clinic

Iodine has recently gained popularity in health circles, but it’s always been a vital mineral, especially for thyroid health. Iodine is essential for the production of thyroid hormones that regulate metabolism and energy. Both iodine deficiency and excess can cause thyroid-related issues, so it’s important to maintain balanced levels for optimal health.

The Role of Iodine in Thyroid Function

Iodine is crucial for thyroid hormones, particularly thyroxine (T4) and triiodothyronine (T3), which regulate metabolism and energy. Deficiency can lead to goiter, hypothyroidism, fertility concerns and developmental issues in children. Hypothyroidism symptoms include fatigue, weight gain, and depression.

Iodine Deficiency in North America

Iodine deficiency is rare in the US and Canada due to iodized salt and dietary sources like dairy, seafood, and seaweed. However, individuals on restrictive diets or pregnant women may still be at risk and need to monitor their intake.

The Dangers of Excess Iodine

Excess iodine can disrupt thyroid function, leading to hyperthyroidism, hypothyroidism, or autoimmune thyroid diseases like Hashimoto’s and Graves’ disease. The thyroid has a narrow range for iodine intake, so both deficiency and excess can cause problems.

Dietary Sources of Iodine

Common sources include:

• Iodized salt
• Dairy products
• Fish and seafood
• Seaweed
• Commercial bread

While iodine is found in many foods, it’s important to balance intake to avoid overconsumption.

The Importance of Practitioner Guidance

Given iodine’s narrow therapeutic range, it’s crucial to consult with a healthcare provider to determine whether you need supplementation. Your provider can help assess your iodine needs and prevent complications related to deficiency or excess.

Conclusion

Iodine is essential for thyroid health, but balance is key. Ensure adequate iodine intake through food sources and work with a healthcare provider to avoid potential risks associated with both deficiency and excess.

For further reading, explore these scientific studies:

• Study 1
• Study 2
• Study 3
• Study 4

Written by Dr. Sarah Tayebi – Insight Naturopathic Clinic

Cardiovascular diseases (CVDs) stand as a global health crisis, claiming the lives of millions each year. This category encompasses a range of disorders affecting the heart, blood vessels, or both, with atherosclerosis, or plaque formation in vessels, leading the way. Heart attacks and strokes, often rooted in atherosclerosis, are the most prevalent causes of CVD-related mortality worldwide. However, the good news is that many risk factors for CVDs are modifiable through lifestyle changes.

 

COMMON RISK FACTORS FOR CARDIOVASCULAR DISEASES

Unhealthy Diet: Excessive consumption of salt, sugar, and saturated fats in your diet.
Sedentary Lifestyle
Excessive Alcohol Consumption
Smoking
High Blood Pressure
High Blood Sugar: Elevated blood sugar levels, including pre-diabetes and diabetes, are associated with a higher risk of cardiovascular diseases.
High Blood Lipids: Elevated cholesterol and triglyceride levels in the blood.
Obesity or Overweight: Being overweight or obese increases the risk of CVDs and associated complications.

 

REDUCING YOUR RISK
The good news is that you have the power to lower your risk of CVDs and related complications, including mortality, by making positive lifestyle choices:

Healthy Diet: Decrease your intake of salt, sugar, and unhealthy fats, while increasing your consumption of fruits and vegetables, whole grains and omega 3 fats.
Quit Smoking and Reduce Alcohol Consumption: Smoking cessation and limiting alcohol intake are crucial steps to reduce your CVD risk.
Get Regular Physical Activity: Incorporate at least 30 minutes of exercise per day into your daily routine to maintain cardiovascular health.
Maintain a Healthy Weight: Achieve and maintain a healthy weight through a balanced diet and exercise.
Regular Health Check-ups: Schedule regular check-ups with your healthcare provider to monitor your blood pressure, blood sugar, and lipid levels.

 

RECOGNIZING WARNING SIGNS
It’s essential to be aware of potential warning signs of cardiovascular issues. If you experience any of the following symptoms, consult your doctor and seek further evaluation:

Chest Pain or Heaviness: Particularly if it occurs after physical activity and improves with rest.
Shortness of Breath: Especially during exertion.
Unexplained Fatigue: Persistent tiredness that can’t be attributed to other causes.
Leg Swelling: Unexplained swelling in your legs.
Heart Racing: Abnormal heart rhythms or palpitations.

In conclusion, cardiovascular diseases are a leading cause of death worldwide, but many of the risk factors are within your control. By adopting a healthier lifestyle, quitting smoking, moderating alcohol consumption, and being vigilant about your health, you can significantly reduce your risk of CVDs and their life-threatening complications. Don’t hesitate to seek medical advice if you experience any warning signs, as early detection and intervention can be lifesaving.