Q:  Can sleep deprivation lead to weight gain?

A: It certainly can.  Sleep is an essential factor for hormonal balance and has powerful implications for weight management.  While we are sleeping, production of the hormone leptin (an appetite suppressor) increases, and the hormone ghrelin (an appetite stimulant) decreases, resulting in overall decreased appetite.  Research shows that people are more likely to struggle with their weight and crave high-calorie, high-carbohydrate foods if they are not getting adequate sleep.  

Sleep also has the effect of calming the sympathetic (fight or flight) nervous system, and promoting the parasympathetic (rest and digest) nervous system, thereby reducing cortisol, a hormone released in response to stress.  Research shows that sleep deprivation results in a rise in cortisol, which stimulates appetite, especially for high-carbohydrate foods.  Over time, this results in dysregulated blood sugar levels and greater propensity for abdominal weight gain.  There is rising evidence that inadequate quantity and quality of sleep are important contributing factors to the diabetes and obesity epidemic.

If you are interested in reading further on this topic, here is an interesting study:
Taheri S, Lin L, Austin D, Young T, Mignot E (2004) Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med 1(3): e62. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/

Q:  Is caffeine bad for your health?

A:  Caffeine is not inherently ‘bad’, unless you experience adverse effects such as difficulty sleeping, restlessness, irritability, or an increased heart rate.  Although variable among individuals, for the average adult, 400 mg/day is not associated with negative effects.  This is equivalent to three eight-ounce cups of brewed coffee.  Since caffeine is present in coffee, tea, energy drinks, pop, chocolate, and certain medications, it can add up quickly.

Caffeine increases focus and productivity by stimulating your adrenal glands to release hormones that boost energy and manage stress, such as epinephrine and cortisol.  Long-term, poorly managed stress can eventually result in burnout, or ‘adrenal fatigue’.  If caffeine isn’t having the effect it once did, this is one clue that your adrenal glands need rest and nourishment.

This is where a naturopathic doctor can help.  Adrenal fatigue is incredibly common, and can be treated successfully with the right testing and individualized treatment plan, which may include nutrition, herbal medicine, and lifestyle counseling.  Contact the clinic to make an appointment with Dr. Cooper today!

As seen in the Cloverdale Reporter...

With summer warming up, spending more time outdoors is on everyone’s mind. For many, barbecuing often goes hand-in-hand with outdoor summer activities. After the announcement from the International Agency for Research on Cancer (IARC) this past fall, which classified processed meat as a definite cause of cancer and red meat as a probable cause, healthy barbecuing strategies are naturally up for discussion.

The IARC’s classification is based on how likely something is to cause cancer—not how potent it is or how many cases of cancer it causes. To illustrate this, processed meat is in the same category as smoking, since the evidence is equally strong that they both cause cancer. However, the risk from smoking is much greater, in that far more cases of cancer are actually caused by smoking.

Over the years, evidence has been growing that people who eat more red and processed meat are more likely to develop bowel cancer. Red meat includes beef, lamb, and pork. Processed meat is meat that has been preserved: bacon, hot dogs, lunch meat, sausage, etc. But how exactly do these meats increase cancer risk, and how great is the risk?

In the digestive tract, a component of the hemoglobin found in red meat known as heme is metabolized to N-nitroso compounds (NOCs). There, NOCs can damage cells, which results in increased cell replication in order to promote healing. If anything goes wrong during this extra cell replication, it can lead to cancer. Preservatives such as nitrites are added to processed meats, which form NOCs once ingested and metabolized in the body.  Additionally, the preparation method of meat is important. High temperature cooking such as grilling and barbecuing can generate compounds that increase cancer risk, especially in red and processed meats.

Meat, however, is just one factor in bowel cancer risk, and the amount consumed affects risk. In the context of an overall healthy diet and lifestyle, having red or processed meat occasionally is generally not cause for concern. That being said, individuals need to recognize their risk by considering factors such as family history, smoking, alcohol consumption, physical activity, weight management, and other dietary habits. For instance, a diet rich in fruits and vegetables is found to be protective, as formation of NOCs in the body is inhibited by certain compounds found in fruits and vegetables.

Cutting down on meat, rather than eliminating it, makes sense for most people. For some, red meat is an important source of protein, iron, zinc, and vitamin B12. Therefore, when choosing what to barbecue this summer, focus on variation. Add more fresh vegetables to the menu, and choose fish and chicken more often. Wrapping food in tin foil will add protection and prevent charring while on the barbecue. Lastly, if you do choose red or processed meat occasionally, be sure to enjoy it and allow it to nourish your mental and emotional well-being.

Published in the Choices Newsletter, August 2016

Q:  What can I do for a pre-summer cleanse?

A:  The best way to ‘cleanse’ or ‘detox’ is to give your body the nourishment it needs to support natural detoxification, while minimizing your exposure to toxins.  Many detox products and cleanses do not provide optimal nutrition to achieve this and can even deplete your body of certain nutrients, making you feel worse.
To reduce the burden on our bodies, I advocate for basic lifestyle strategies to be incorporated into daily living, rather than a ‘quick fix’ approach.  These include eating a wholesome diet focusing on organic foods, using natural household products and cosmetics, minimizing the use of medications wherever possible, not smoking, consuming alcohol in moderation, and practicing effective stress management.  Specific measures to support detoxification can be discussed with your Naturopathic Doctor.

As seen in the Cloverdale Reporter...

Q:  Recent news headlines say that processed meat and red meat increase bowel cancer risk.  Should I be worried?

A:  Processed meat has been classified as a ‘definite’ cause of cancer, and red meat as a ‘probable’ cause.  Breakdown products of red meat (N-nitroso compounds), as well as nitrites added to processed meat, may lead to cancer.  High temperature cooking (grilling, barbequing) may also increase cancer risk.

Meat is just one factor in bowel cancer risk, and the amount consumed affects risk.  It is also important to consider each individual’s risk, including family history, smoking, alcohol, physical activity, weight management, and dietary factors such as vegetable and fruit intake.  Overall, moderation is key: cutting down on meat, rather than eliminating it completely, makes sense for most people.

Update:
Dr. Cooper was recently a guest on The Lynda Steele Show on CKNW News Talk 980 AM, where she discussed the connection between processed meat, red meat, and cancer risk.  Learn more by listening to the podcast here.

For further reading, this is an excellent and comprehensive article from Cancer Research UK: Processed Meat and Cancer - What You Need to Know.

As seen in the Cloverdale Reporter...

Q:  What can I do to prevent myself from getting sick this fall?

A:  Lifestyle factors have a significant influence on immunity: getting 7-9 hours of good quality sleep each night, managing stress, and washing your hands with regular soap (not antibacterial soap, as it can contribute to antimicrobial resistance).  Nourishing your body also increases defense against germs: consuming adequate protein, colourful vegetables and fruits, and minimizing refined carbohydrates, which lower immune function.  Immune-boosting supplements, in particular probiotics and herbs such as Astragalus, Echinacea, and garlic can also be very helpful.  Optimizing vitamin D levels also plays a significant role in boosting our immune systems.

Although catching a cold is sometimes inevitable, the goal is ultimately to get sick less often, and if you do, to fight it off more quickly.

As seen in the Cloverdale Reporter...

Q:  I’ve heard that sunscreen can contain harmful ingredients.  Should I be concerned?

A:  Since sunscreens are promoted to protect the skin, it may come as a surprise that many of their ingredients are linked to potential hormone disruption, cell damage, and increased risk of skin cancer.  When choosing a sunscreen, key ingredients to avoid include oxybenzone, retinyl palmitate (vitamin A), and parabens.  Safer ingredients to choose are zinc oxide and titanium dioxide, which are mineral compounds that act to reflect, scatter, and absorb UV rays.

In addition, sunscreen inhibits the body’s natural production of vitamin D, a vital nutrient that plays a role in preventing skin cancer, among other benefits.  Diet, supplementation, and moderate sun exposure are appropriate ways to optimize vitamin D levels.

For more information, and to check the safety of your sunscreen, visit the 2015 Guide to Sunscreens from Environmental Working Group.

As seen in the Cloverdale Reporter...

Q:  I’ve heard that exercise can help depression.  Is this true?

A:  Absolutely!  Research has shown that regular exercise can be as effective as antidepressant medications.  The mood-boosting effects of exercise have also been found to last longer; those who exercised were less likely to relapse.

Brisk walking for 35 minutes, 5 days per week, or for 60 minutes, 3 days per week, were both found to significantly improve symptoms in mild and moderate depression.  Exercise may be an acceptable substitute for antidepressants in many cases, especially for those who do not wish to take drugs or experience side effects from them.  In all cases, exercise should be considered as a key therapy in an individualized treatment plan.

As seen in the Cloverdale Reporter...