Dr.Barbara O'Neil Integrative Medicine

01/05/2025

Protein intake during perimenopause and menopause

It seems like everyone is recommending protein powders these days for a multitude of reasons. Are we getting enough protein as we age and enter menopause?
Fortunately there has been some research to examine this question.
Managing the natural transition to a state of lower estrogen is best done using a holistic approach. Depending on your symptoms or other health issues this may involve medications or hormones -- but it should always involve lifestyle modification and diet. An integrative approach to menopause includes looking at your diet and making the right changes ( of course!).
Menopause brings on a drop in your metabolism, which often contributes to the weight gain commonly associated with mid life. There is often an increase in abdominal fat and reduction in muscle mass between the ages of 40 and 60. Ensuring adequate protein intake of 0.8-1.2 grams/kg of body weight and increasing resistance training ( to help build muscles) can help counteract these changes. The lower range is the recommended intake for the general population, with the upper range of up to 1.2g/kg per day being the amount supported by some experts or studies looking at preventing muscle loss with aging.
For most people this works out to about 25- 30 grams of protein per meal. Remember that protein is not just meat -- you can get protein from soy/tofu, lentils and beans, eggs, greek yoghurt, nuts etc. You may also choose to supplement with protein powder - but caution - if you do so be careful to choose a good quality product. Avoid products with sugar and extra additives. Collagen powder for example is flavourless and can be added to your food or drinks. A popular vegan option would be pea protein powder.
Consult with a dietician or healthcare professional - some people should not consume this level of protein ( such as those with kidney disease). Also, protein intake should be evaluated along with other aspects of your diet ( not in isolation). Reducing sugar, alcohol and refined carbohydrates is also helpful.

09/30/2024

Do you p**p like a rabbit? If your stool looks like rabbit pellets ( or goat pellets, or around where I live, deer pellets!) you may need to pay more attention to your gut health. Very small hard stools indicate that you are likely not emptying your bowels regularly and completely. There are a few things you can try to improve your bowel health over time ( it will take time to change!):

- Water -- make sure you drink enough water - the amount
depends on a variety of factors but try increasing by at least one glass in the morning

- Fiber - this supports your beneficial gut bacteria, and also helps to draw water into your bowels to bulk up your stool and stimulate your bowels to push things along. Think plants when you think of fiber -- leafy greens, apples, berries, beans, lentils, whole minimally processed grains, psyllium husks, ground flaxseed. Avoid heavily processed foods which have little to no fiber and do not promote a health gut microbiome.

- Toilet position -- squatting is the most natural way to empty your bowels. On a toilet you can use a stool under your feet to raise your knees up.

- Need help to get going? Try a cup of coffee or tea (black). Both are known to stimulate the bowels. Other options include ground flaxseed added to your food, or psyllium seed husks ( need to increase your water intake with this). Prunes actually work well as they contain fiber as well as sorbitol which is a natural laxative.

- Probiotic foods - eat these to help balance your gut bacteria. Things like sauerkraut, kimchi, and yoghurt.

- Prebiotic foods - These foods feed the good bacteria in your gut, which may in turn help regulate your bowels. Foods such as sunchokes, garlic, onions, leeks and chickpeas. Start with smaller amounts initially to avoid bloating and gas.

- Exercise - regular movement is important as well, such as brisk walking

Remember if you normally had regular bowel movements and develop constipation (or any change in your bowel pattern), or blood in your stool you should consult your healthcare provider to ensure you do not have serious condition such as colon cancer.
Your healthcare provider can also tailor advice to your own unique situation.

06/01/2024

Words matter and self talk can influence your ability to make healthy changes in your life.

How we talk changes what we do.

Try replacing “If” with “When”.

For example: What will happen WHEN I start taking a walk after supper each evening? I WILL feel better and have more energy.

Using “if” leaves doubt about your intention and future success in change.

03/29/2024

Black tea has many benefits -- just don't ruin a good thing with loads of sugar!

01/28/2024

Reducing Acne with Nutraceuticals

A recent review of thousands of research trials and articles by the medical journal JAMA Dermatology showed that there are some promising natural products that may improve quality of life for acne sufferers. The review identified 42 studies that were of reasonable quality. These studies collectively showed that foods, supplements and vitamins such as green tea, vitamin B5, omega-3, and probiotics may improve acne. It is not clear by what exact mechanisms but it is likely related to the anti-inflammatory effects of many of these products.
I usually recommend an Anti-Inflammatory Diet for people suffering from acne or other inflammatory skin disease. This type of diet is higher in prebiotics, fermented foods which provide probiotics, as well as healthy fats high in omega 3.
While this may not be a cure for many people, it is part of a good overall integrative treatment program.

https://jamanetwork.com/journals/jamadermatology/article-abstract/2811079?guestAccessKey=7afb9971-881a-47c3-a2bf-dac3a079cf5f&utm_adv=000003918894

01/22/2024

Note: If you drink alcohol regularly and have alcohol dependence stopping suddenly carries some risks - please consult your healthcare provider for professional help with harm reduction or abstinence.

01/14/2024

01/09/2024

01/07/2024

12/28/2023

Elderberry for the common cold

The elderberry plant is native to Europe, Asia and North Africa but is widely planted across North America as well. The dark purple berry clusters have traditionally been made into a syrup to treat cold and flu symptoms. Many people feel it shortens the length of time these illnesses last. Laboratory studies support that elderberry has antiviral and antibacterial properties. The elderberries are also rich in compounds which are anti-oxidants.
A number of research studies do support that elderberry can reduce the duration and severity of symptoms of cold and flu. ( as with many natural products, there are also some studies which did not show this effect). There are possible side effects including stomach upset. Also - be aware that raw uncooked elderberry does contain toxins which nausea, vomiting and diarrhea.

Overall elderberry preparations are likely worth trying to treat cold symptoms. Be careful and check with your doctor or pharmacist if you have a chronic health condition or take medications. The safety of elderberry has not been established in pregnancy so should be avoided.

12/14/2023

Testing for Food Intolerance

Food allergies and food intolerances are relatively common (intolerance is much more common than an actual allergy). A food allergy means your body's immune system mounts an attack in response to the food, and you may experience hives, swelling of the throat and other serious effects. Food intolerance causes a milder reaction, such as bloating, sluggishness, and loose stool. They are often over self diagnosed, leading people to follow ever more restrictive diets that can cause malnutrition and poor health. So how can we figure out if we have a food intolerance or sensitivity?

Food allergies can be detected via blood tests or skin prick tests. These tests can be expensive and difficult to access, and are often negative for a food intolerance (not an actual allergy).
For food intolerance really the best test is to pay attention to your reaction to eating or not eating certain foods. This would start with a food diary so you can see patterns of how you feel, or any symptoms you develop each day. You could also do an elimination diet where you stop eating the suspected food for about 3 weeks to see how your body responds.
Common foods that people are intolerant of include dairy, wheat, soy, and eggs. If you find yourself intolerant to a particular food, you can often slowly reintroduce it back into your diet in smaller amounts and build up tolerance over time. Ideally you would not have to eliminate healthy foods you enjoy permanently. Being able to eat a wide variety of foods is important for health and for the social and cultural aspects of eating.

As always this post is not meant to provide specific medical advice but general education. You can seek expert guidance from your healthcare provider. Never try to reintroduce a food if you are known or suspected to be allergic except under the advice of your doctor.