A Science-Backed Approach to Reproductive Health In a world where hormonal birth control and intrauterine devices (IUDs) dominate the conversation about contraception and women’s reproductive health management, many women are seeking alternatives that don’t involve masking their natural hormone symptoms with synthetic hormones. The Natural Fertility Awareness Method (FAM) offers a more informed (aka unmasked), hormone-free approach that not only helps prevent pregnancy but also allows individuals to better understand their menstrual cycles and overall health. Whether used for contraception or conception planning, FAM is gaining traction as an effective and empowering alternative for those looking to work with their bodies rather than suppress their natural rhythms. Let’s deconstruct and explain the advantages of leveraging natural contraception methods and the different types you can choose from. What is the Natural Fertility Awareness Method? The Fertility Awareness Method involves tracking ovulation signs to determine fertile and infertile days in the menstrual cycle. By recording and analyzing these signs, individuals can predict fertile days and adjust sexual activity accordingly. The three primary fertility indicators include: Basal Body Temperature (BBT):  A slight rise in temperature after ovulation. Take your temperature every morning before getting out of bed. After ovulation, BBT rises by about 0.5°F (0.3°C) and stays elevated until your next period. You are most fertile  in the days before this temperature rise. Cervical Mucus Changes:  Increased, clear, stretchy mucus around ovulation. Throughout the cycle, cervical mucus changes in consistency: Dry/Sticky (Infertile) Creamy (Possible Fertility) Egg White (Most Fertile) Watery (Fertile) The most fertile days are when mucus is clear, stretchy, and slippery (like raw egg whites). Cervical Position:  Higher, softer cervix during fertility windows. Symptothermal method: Combine multiple tracking approaches (ie basal body temperature and  cervical mucus changes) increases accuracy. How is the Fertility Awareness Method used as Birth Control? Advancements in technology have made FAM more accessible and user-friendly than ever. Several tools and devices can aid in tracking fertility signs, including: Basal Body Thermometers:  Digital thermometers with two decimal precision for accurate BBT readings (you need at least 5 of 7 days recorded for accurate readings)  Wearable Trackers:  Devices like Tempdrop, the newest Apple Watch, or the Oura Ring (my personal favourite) that monitor BBT while sleeping (I personally find this method superior because there's less room for human error and less risk of forgetting to record) Cycle Tracking Apps:  Apps like Natural Cycles (FDA-approved), Kindara, and Clue that use data metrics to help record and predict ovulation indicators. Ovulation Prediction Kits (OPKs):  Though not a core FAM method, LH test strips can help confirm ovulation windows. If using FAM for birth control (which is 76-98% effective , depending on accuracy and consistency): Avoid unprotected sex during the fertile window , which includes: 5 days before ovulation + ovulation day + 1-2 days after Use barrier methods (e.g., condoms) or abstain  during fertile days. Track symptoms consistently for at least 3-6 months  before relying on FAM. Avoid FAM as your only method if your cycles are irregular. If using FAM to get pregnant : Have sex during your most fertile days  (egg-white cervical mucus + just before BBT rise). Ovulation usually happens 12-16 days before your period . If cycles are irregular, rely on mucus and temperature tracking over the calendar method. How Does FAM Compare to Other Birth Control Methods? When followed precisely, the Fertility Awareness Method can be highly effective. According to the Center for Disease Control and Prevention (CDC): Typical use efficacy:  76–88% (accounting for human error) Perfect use efficacy:  Up to 98–99% (when applied correctly) For comparison, other birth control methods have the following typical-use effectiveness rates: Hormonal birth control pills:  91% Copper IUD:  Over 99% Condoms:  85% Withdrawal method:  78% Fertility Awareness Method can be as effective as hormonal birth control when diligently followed, though it requires discipline and consistency. Successful implementation of natural contraception methods relies on careful attention to several key factors. Ovulation tracking forms the foundation, using various tools and techniques to identify your fertile window with greater precision. Periodic abstinence during fertile periods becomes essential for preventing pregnancy when using these options.  You'll need to commit to consistent daily monitoring and record-keeping to establish reliable patterns and improve accuracy over time. Strong partner communication also plays a vital role, as both parties must understand and commit to the chosen method for it to be effective. Beyond the Birth Control Pill: Additional Benefits of FAM Every woman is different, which is why not everyone can rely on traditional birth control medications. Many women find life-changing benefits with organic contraception, including the following: No synthetic hormones or chemicals entering your body, which may reduce the risk of side effects common with hormonal drugs Enhanced body literacy and awareness as you learn to recognize your built-in fertility signs Cost-effective long-term solution with minimal ongoing expenses Reversible immediately if you decide to conceive Compatible with various health conditions and religious beliefs It may help identify underlying hormonal imbalances or reproductive health issues Is the Fertility Awareness Method right for you? The benefits of natural birth control methods can be not only an accurate and effective method for pregnancy prevention, but also an informative experience to learn more about your health, hormones, and reproductive cycle. However, there are some key criteria that need to be met in order for this method to be effective as a means of contraception. Therefore, I always advise speaking with a naturopathic doctor or physician before you decide if this method is right for you. To learn more about the fertility awareness method, and strategies on optimizing your hormone health, reach out to Toronto Naturopathic Doctor, Dr. Courtney Holmberg at (647) 351-7282 to explore naturally supported birth control options.

Premenstrual syndrome (PMS) and period pain (dysmenorrhea) affects millions of women worldwide. While these symptoms are common, they aren’t something you should have to endure silently. From dietary adjustments to lifestyle changes, natural supplements, and even diagnostic testing, you can take proactive steps to reduce discomfort and improve your quality of life. In this guide, we’ll explore evidence-based natural remedies for PMS and period pain relief, focusing on key strategies to support hormonal health. Understanding PMS and Period Pain PMS:  Symptoms such as bloating , irritability, fatigue, and mood swings occur due to hormonal fluctuations in the luteal phase of the menstrual cycle. Period Pain:  Cramping pain in the lower abdomen results from uterine contractions triggered by prostaglandins, hormone-like chemicals involved in inflammation. Both conditions can be exacerbated by underlying hormonal imbalances, poor diet, or stress, making a holistic approach essential for relief. Natural Remedies for PMS and Period Pain Focus on Anti-Inflammatory Foods Chronic inflammation can worsen period pain and PMS symptoms. Incorporate: Leafy greens  like spinach and kale. Fatty fish  such as salmon are rich in omega-3 fatty acids. Nuts and seeds,  especially flaxseeds and walnuts. Balance Blood Sugar Levels Erratic blood sugar can amplify mood swings and fatigue. Tips: Eat small, balanced meals with protein  (chicken, eggs, legumes) and fibre  (whole grains, vegetables). Avoid refined sugars, alcohol, and processed foods. Magnesium-Rich Foods Magnesium can reduce cramps and improve mood by relaxing muscles and stabilizing neurotransmitters. Include: Dark chocolate, almonds, and avocados. Bananas and pumpkin seeds. Limit Pro-Inflammatory Triggers Certain foods can worsen symptoms by promoting inflammation: Caffeine  can increase cramping and anxiety. Alcohol  disrupts hormonal regulation. High-sodium foods  contribute to bloating. Regular Exercise Aerobic activities  like walking or swimming improve circulation and reduce cramps. Yoga  alleviates stress and may directly ease menstrual pain by stretching the pelvic area. Stress Management Chronic stress raises cortisol levels, which can disrupt the balance of estrogen and progesterone. Techniques: Meditation, deep breathing exercises, and journaling. Prioritize Sleep Poor sleep can worsen PMS symptoms and fatigue. Aim for 7-9 hours nightly. Supplements for PMS and Period Pain Relief Magnesium Reduces muscle tension and improves mood. Dosage: 200-400 mg daily  (consult a healthcare provider). Omega-3 Fatty Acids Lowers inflammation and prostaglandin levels. Dosage: 1,000-2,000 mg of EPA daily. Vitamin B6 Helps reduce bloating, irritability, and fatigue. Dosage: 50-100 mg daily. Chasteberry (Vitex Agnus-Castus) Balances estrogen and progesterone, particularly for PMS symptoms.Note this product can come with side effects, including acne and hair loss, so be sure to consult your ND prior to use. Evening Primrose Oil Alleviates breast tenderness and cramping. Dosage: 500-1,000 mg daily. Diagnostic Testing to Consider for PMS and Period Pain Persistent or severe symptoms may indicate underlying conditions like endometriosis, PCOS, or thyroid dysfunction. Testing can provide a clearer picture: Hormonal Panel:  Measures estrogen, progesterone, testosterone, and cortisol levels. Thyroid Function Tests:  Identifies hypothyroidism or hyperthyroidism. Vitamin D and Iron Levels:  Deficiencies can exacerbate fatigue and pain. Pelvic Ultrasound:  Rules out structural causes like fibroids or cysts. In some cases endometriosis may also be visible via ultrasound.  Consult a healthcare provider to determine which tests are appropriate for you. Conclusion Managing PMS and period pain naturally is achievable with consistent dietary and lifestyle adjustments, targeted supplements, and, when necessary, diagnostic testing. By addressing the root causes and supporting your body holistically, you can take control of your menstrual health and enjoy a more balanced cycle. Dr. Courtney Holmberg, ND, is a Toronto-based naturopathic doctor with years of clinical experience supporting patients through the management and proper diagnostics for debilitating period pain. To book an appointment with Dr. Courtney Holmberg, call (647) 351-7282 or visit us online to learn more.

In today’s world, many of the products we use and consume daily contain endocrine-disrupting chemicals (EDCs). These substances can interfere with the delicate balance of our hormonal system, potentially leading to health issues like hormonal imbalances, infertility, thyroid disorders, and even certain cancers. Understanding what these chemicals are and how to avoid them is crucial for maintaining optimal health. What Are Endocrine Disruptors? Endocrine disruptors are chemicals that mimic, block or interfere with the natural hormones in our body. These hormones regulate essential processes like growth, metabolism, reproduction, and mood. Even at low levels, exposure to these disruptors can have significant health impacts. Common Endocrine Disrupting Chemicals to Watch Out For: Bisphenol A (BPA) Where it’s found:  Plastic containers, canned food linings, and receipts. Health risks:  BPA mimics estrogen, potentially disrupting reproductive health and increasing the risk of breast and prostate cancers. How to avoid it: Choose BPA-free plastics. Store food in glass or stainless steel containers. Avoid microwaving food in plastic. Phthalates Where it’s found:  Fragranced personal care products, vinyl flooring, and some food packaging. Health risks:  Linked to reduced fertility, developmental issues, and hormonal imbalances. How to avoid it: Use fragrance-free or naturally scented body care products. Avoid plastic-wrapped food when possible. Look for labels stating “phthalate-free.” Parabens Where it’s found:  Cosmetics, shampoos, lotions, and processed foods. Health risks:  These preservatives can mimic estrogen and have been associated with breast cancer and reproductive toxicity. How to avoid it: Opt for paraben-free cosmetics and skincare products. Read ingredient labels carefully. Pesticides Where it’s found:  Non-organic fruits, vegetables, and grains. Health risks:  Pesticides can disrupt the thyroid and reproductive system and have been linked to neurodevelopmental issues in children. How to avoid it: Wash the produce thoroughly. Buy organic when possible, especially for items on the Dirty Dozen  list. Perfluoroalkyl and Polyfluoroalkyl Substances (PFAS) Where it’s found:  Non-stick cookware, water-repellent fabrics, and fast-food wrappers. Health risks:  PFAS exposure is linked to thyroid dysfunction, reduced immune function, and certain cancers. How to avoid it: Use stainless steel or cast-iron cookware. Limit fast food consumption. Avoid water-resistant sprays for clothing. Synthetic Fragrances Where it’s found:  Perfumes, candles, air fresheners, and laundry detergents. Health risks:  Can contain phthalates and other EDCs, contributing to hormone disruption and allergic reactions. How to avoid it: Opt for essential oil-based fragrances. Choose unscented or naturally scented household products. Practical Tips to Reduce Exposure to Endocrine-Distrupting Chemicals Switch to Natural and Organic Products Look for certifications like USDA Organic  or ECOCERT . Choose personal care and household products with simple, recognizable ingredients. Avoid Plastic and Processed Foods Replace plastic containers with glass or metal alternatives. Limit consumption of packaged and ultra-processed foods. Be an Informed Consumer Read labels carefully. Look for “paraben-free,” “phthalate-free,” and “BPA-free.” Research brands committed to non-toxic and eco-friendly practices. There are also many apps available on the market (ON Skin, Yuka App) that allow you to search products quickly and flag problematic ingredients.  Filter Your Water Invest in a high-quality counter or under-mount water filter to remove potential contaminants like PFAS. Choose Fresh Over Packaged Emphasize fresh, whole foods in your diet to reduce exposure to food additives and packaging chemicals found in things like frozen/reheatable dinners. Bring reusable produce bags to the grocery store  Conclusion Protecting yourself from endocrine-disrupting chemicals requires mindfulness and informed choices. While it’s impossible to eliminate exposure entirely, taking steps to reduce contact with these harmful substances can significantly improve your overall health. By prioritizing natural, non-toxic options in your food, body care, and household products, you can support your endocrine system and maintain hormonal balance. Key takeaway:  Small changes in your daily habits can lead to big improvements in your health. Start by swapping out one product at a time and gradually transform your lifestyle into a cleaner, healthier one. To learn more about reducing exposure to endocrine-disrupting chemicals and optimizing your hormonal health, call (647) 351 - 7282 or visit us online to schedule a consultation with Dr. Courtney Holemberg, Toronto Naturopathic Doctor , today.

Hormones play a critical role in regulating everything from energy levels to mood and reproductive health. By understanding your menstrual cycle and the nutrients your body needs at each phase, you can make food choices that support hormonal balance and overall well-being. Let’s break down the four phases of the menstrual cycle and explore the best foods for each stage, along with the nutrients that make them beneficial. Menstrual Phase (~ Days 1–5) This phase begins with your period when hormone levels (estrogen and progesterone) are at their lowest. The focus during this phase is replenishing lost nutrients and supporting energy levels. Key Nutrients: Iron : Replenish iron lost during menstruation. Vitamin C : Enhances iron absorption. Magnesium : Reduces cramps and supports relaxation. Best Foods to Balance Hormones: Leafy Greens : Spinach, kale, and Swiss chard are rich in iron and magnesium. Citrus Fruits : Oranges and grapefruits boost vitamin C intake. Pumpkin Seeds : A great source of magnesium and zinc, which supports mood and immunity. Bone Broth : High in minerals and soothing for digestion during this phase. Follicular Phase (~ Days 6–13) Estrogen begins to rise, and your body gears up for ovulation. This is the time to focus on foods that support energy and cellular function. Key Nutrients: B Vitamins : Aid in energy production and the development of ovarian follicles. Antioxidants : Protect cells and support egg quality. Best Foods to Balance Hormones: Avocado : Packed with healthy fats and B vitamins. Berries : Blueberries and strawberries provide antioxidants to protect against oxidative stress. Quinoa : A nutrient-dense carbohydrate that supports sustained energy. Nuts and Seeds : Almonds and sunflower seeds offer vitamin E, which is essential for skin and cellular health. Ovulatory Phase (~ Days 14–17) During ovulation, estrogen peaks, and luteinizing hormone triggers the release of an egg. This is a time to prioritize foods that reduce inflammation and support detoxification. Key Nutrients: Zinc : Promotes ovulation and reduces inflammation. Fiber : Helps eliminate excess hormones. Sulfur Compounds : Support liver detoxification. Best Foods to Balance Hormones: Cruciferous Vegetables : Broccoli, cauliflower, and Brussels sprouts aid in estrogen metabolism. Eggs : Provide choline, which is critical for cellular health. Salmon : High in omega-3 fatty acids to combat inflammation. Flaxseeds : Contain lignans, which help balance estrogen levels. Luteal Phase (~ Days 18–28) As progesterone rises, your body prepares for a potential pregnancy. You might experience PMS symptoms like cravings, bloating , or mood swings. Focus on calming, nutrient-dense foods. Key Nutrients: Magnesium : Eases PMS symptoms like cramps and anxiety. Vitamin B6 : Helps combat mood swings by supporting neurotransmitter production. Complex Carbs : Stabilize blood sugar and reduce cravings. Best Foods to Balance Hormones: Sweet Potatoes : Rich in complex carbs and vitamin B6. Dark Chocolate : High in magnesium and antioxidants (choose at least 70% cocoa). Chickpeas : A source of B6 and protein to curb cravings. Bananas : Help with bloating and provide a quick energy boost. Cycle-Syncing Tips for Success Stay Hydrated: Hormones affect fluid retention, so drink plenty of water throughout the cycle. Listen to Your Body: Cravings often signal a nutritional need. Opt for healthier alternatives to satisfy them. Track Your Cycle: Use apps or journals to monitor symptoms and align your diet with your hormonal needs. Conclusion Balancing your hormones with the right foods during each phase of your cycle can profoundly impact your mood, energy, and overall health. And truthfully. while timing these nutrients can be a lovely way to stay on track, I want to make it clear by nutritious foods at * any point * in your cycle is helping (quality of food > timing of food). By tailoring your diet to support your body's changing needs, you’ll not only feel better but also help optimize your hormonal harmony. To learn more about hormone balancing strategies, do not hesitate the schedule a visit with Toronto Naturopathic Doctor  Dr. Courtney Holmberg by booking online here  or reaching out for further assistance at 647 351 7282 (must be resident of Ontario). What are your go-to foods for hormonal health? Share your favourites in the comments!

Cortisol - aka the stress hormone - plays a significant role in weight gain by impacting metabolism, increasing appetite, and promoting fat storage, especially in the abdominal area. Discover the connection between chronic stress and weight gain, and explore effective ways to manage cortisol for better health. Testing for high cortisol levels can provide valuable insight into how your body handles stress. There are several methods to assess cortisol levels, each with unique advantages. Here's a breakdown of the best ways to test for high cortisol and what each test entails: Saliva Test (Salivary Cortisol Test) Overview : Saliva testing is one of the most common methods for assessing cortisol levels. It's often used to measure cortisol at different times of the day (morning, noon, afternoon, and evening) to observe the natural diurnal (daily) pattern of cortisol production. Pros : Non-invasive and easy to perform at home. Allows for multiple samples in one day, providing a better view of cortisol patterns. Cons : May not be as effective for detecting very low cortisol levels. Best For : People interested in understanding daily fluctuations in cortisol, which can be helpful for identifying patterns associated with stress or adrenal fatigue. Blood Test (Serum Cortisol Test) Overview : Blood tests measure cortisol levels at a specific point in time. Cortisol naturally peaks in the early morning and is lowest at night, so blood samples are typically taken in the morning. Pros : Reliable for measuring cortisol at a single point. Provides a quick assessment. Cons : Invasive (requires a blood draw). Only measures cortisol at one time, missing the full daily pattern. Best For : A quick check for cortisol levels, especially useful for evaluating conditions like Cushing’s syndrome or Addison’s disease (extremely high or low cortisol). Urine Test (24-Hour Urinary Free Cortisol Test) Overview : A 24-hour urine test measures the amount of cortisol excreted in urine over a full day. This provides a cumulative picture of cortisol production. Pros : Gives an overall measure of daily cortisol production. Useful for diagnosing conditions with consistently elevated cortisol, like Cushing’s syndrome. Cons : Requires collection of all urine over a 24-hour period, which can be inconvenient. May not detect fluctuating patterns of cortisol throughout the day. Best For : Individuals who may have chronically high cortisol levels over a 24-hour period. Dried Urine Test (DUTCH Test) Overview : The Dried Urine Test for Comprehensive Hormones (DUTCH) is a test that measures cortisol as well as its metabolites. It provides insight into not only the amount of cortisol but also how it’s being processed and broken down in the body. Pros : Offers a comprehensive view of both free cortisol and its metabolites. Provides insights into daily cortisol patterns. Cons : Typically more expensive. Not as widely available as other tests. Best For : People seeking detailed information on cortisol metabolism and a full picture of adrenal function. Hair Cortisol Test Overview : A hair cortisol test measures cortisol levels in a small sample of hair, which can reflect average cortisol production over several months. Each centimeter of hair represents about one month of cortisol production. Pros : Non-invasive and requires only a small hair sample. Provides a long-term view of cortisol levels over weeks or months. Cons : Not useful for assessing daily fluctuations. May be impacted by factors like hair color, dyeing, and washing frequency. Best For : Individuals interested in long-term cortisol patterns, such as understanding chronic stress over several months. Which Cortisol Test is Right for You? Short-term or daily pattern of cortisol : Saliva test or DUTCH test is ideal. Single-point cortisol level (e.g., diagnosing severe conditions) : Blood test may be sufficient. Chronic or cumulative cortisol production : 24-hour urine test or hair test is more informative. Consulting with a Healthcare Provider Before undergoing cortisol testing, consult a healthcare provider. They can help determine the most suitable test based on your symptoms and health history. Certain factors, like the time of day, medications, and underlying health conditions, can influence cortisol test results, so expert guidance is essential for accurate interpretation. Regular cortisol testing and proper stress management can both play key roles in maintaining a healthy, balanced life. To explore in pacts of cortisol on your weight and metabolism (as well as look into cortisol testing), don’t hesitate to make an appointment with Toronto Naturopathic Doctor  Dr. Courtney Holmberg by booking online here  or reaching out for further assistance at 647 351 7282 (must be resident of Ontario).

In today’s fast-paced world, stress has become a common part of every day life. We're aware of its effect on our mental well-being, but it may have an every greater role on our physical health than some realize. One of the hormones at the center of our stress response is cortisol . Often called the "stress hormone," cortisol is essential for helping us respond to stress, but chronically high levels can contribute to a range of health issues, including weight gain. In this article, we’ll explore the correlation between cortisol and weight gain, how stress impacts our body, and ways to manage cortisol levels to maintain a healthy weight. What is Cortisol? Cortisol is a hormone produced by the adrenal glands, located on top of the kidneys. It plays several roles in the body: Regulates Metabolism : Cortisol helps to regulate the body's metabolism by influencing how carbohydrates, fats, and proteins are converted into energy. Manages Stress Response : It helps the body respond to stressful situations by releasing more glucose into the bloodstream to provide energy for a "fight or flight" response. Controls Inflammation : Cortisol has anti-inflammatory effects that help the immune system respond to injury and infection. While these functions are essential for short-term stress management, problems arise when cortisol levels remain elevated for extended periods due to chronic stress. The Link Between Cortisol and Weight Gain Cortisol and Fat Storage Cortisol has a direct influence on where the body stores fat. When cortisol levels are elevated, it signals the body to store energy in the form of fat—especially in the abdominal area. This type of fat, known as visceral fat, surrounds organs and has been linked to a higher risk of cardiovascular disease and type 2 diabetes. Increased Appetite and Cravings Chronic stress and high cortisol levels can increase appetite and cravings, particularly for high-calorie, sugary, and fatty foods. This craving is the body’s way of seeking a quick energy boost to prepare for a perceived threat. Unfortunately, if this response happens frequently, it can lead to overeating and weight gain. Slowed Metabolism While cortisol initially boosts energy, over time, consistently high cortisol levels can lead to a slower metabolism. This occurs because cortisol disrupts the balance of other hormones, such as thyroid hormones and insulin, which are essential for regulating metabolic rate and maintaining healthy body weight. Impact on Muscle Mass Cortisol can also break down muscle tissue to release amino acids for energy in times of stress. Since muscle tissue plays a key role in burning calories, loss of muscle can further decrease metabolism, making weight gain more likely. How Cortisol Impacts Insulin Resistance and Blood Sugar High cortisol levels cause a spike in blood sugar, which is helpful in acute stress scenarios but problematic if it becomes a chronic response. Repeated spikes in blood sugar can lead to insulin resistance—a condition where the body becomes less effective at using insulin to lower blood sugar. Insulin resistance not only increases the risk of diabetes but also contributes to weight gain, especially around the abdomen. Managing Cortisol for Healthy Weight Understanding the role of cortisol in weight gain is the first step in addressing the issue. Here are some practical ways to manage cortisol levels: Regular Exercise Physical activity can reduce cortisol levels over time, especially exercises like yoga, walking, pilates, hiking or swimming. While intense exercise might temporarily increase cortisol, regular moderate exercise helps regulate cortisol and reduce stress. Pro Tip: I've learnt from actively monitoring my heart rate (aka cortisol levels) is to exercise earlier in the day. This allows the cortisol from exercise to drop well before bedtime and not negatively impact your sleep. Mindfulness and Relaxation Techniques Meditation, deep breathing exercises (aka breathwork), and activities like journaling can significantly reduce stress and lower cortisol. These activities engage the parasympathetic nervous system, which calms the body and counteracts the effects of cortisol. Sleep Quality Poor sleep can lead to elevated cortisol levels and an increased risk of weight gain. Aim for 7-8 hours of quality sleep per night to help the body reset and manage stress effectively. Balanced Diet Eating a diet predominantly made of in whole foods, high fiber, and protein can help stabilize blood sugar levels, reducing cortisol fluctuations. Foods high in refined sugar and unhealthy fats can cause rapid spikes in blood sugar, leading to a secondary cortisol surge. Essentially, keep protein high and sugar low - its that simple. Limit Stimulants Caffeine and alcohol can elevate cortisol levels if consumed in excess. While small amounts might not harm, moderation is key, especially for individuals under chronic stress. Final Thoughts Understanding the relationship between cortisol and weight gain is essential in developing a holistic approach to managing stress and maintaining a healthy weight. While some cortisol is necessary for normal bodily functions, prolonged high levels can disrupt metabolism, increase appetite, and lead to fat accumulation. By making lifestyle changes like regular (but not excessive) exercise, balanced eating, and stress reduction techniques, you can help control cortisol levels and support your body’s natural balance. In a world that doesn’t often slow down, taking a proactive approach to managing stress can be one of the most powerful tools in maintaining both mental well-being and physical health. To explore in pacts of cortisol on your weight and metabolism (as well as look into cortisol testing), don’t hesitate to make an appointment with Toronto Naturopathic Doctor Dr. Courtney Holmberg by booking online here or reaching out for further assistance at 647 351 7282 (must be resident of Ontario).

As a Naturopathic Doctor, one of the more complex and frequently misunderstood concerns I encounter on the regular is ‘leaky gut syndrome’. Though controversial in some circles, this disorder has gained increasing attention in recent years online and through social media. Though the name may be slightly misleading, I’d like to offer clarity on what leaky gut syndrome is, its potential impact on health, and the steps you can take to support a healthy gut lining. What is Leaky Gut Syndrome? Leaky gut syndrome , or what I prefer to call increased intestinal permeability, refers to a condition where the lining of the small intestine becomes damaged. This allows undigested food particles, toxins, and bacterial byproducts to "leak" through the intestinal wall and enter the bloodstream. Normally, the intestinal lining is a selective barrier that controls what gets absorbed into the bloodstream. However, when this barrier is compromised, it can lead to various health issues. The Science Behind It The walls of the intestines are lined with epithelial cells that are tightly packed together by proteins called tight junctions. These junctions regulate what passes through the gut lining, allowing nutrients in and keeping toxins, bacteria, and other particles out. When these tight junctions become injured, they can allow substances to pass between epithelial cells and through the intestinal wall that typically should not enter, leading to an immune response. Although the concept of leaky gut is not universally accepted in mainstream medicine, there is growing evidence linking increased intestinal permeability to several health conditions. These include inflammatory bowel diseases like Crohn’s disease and ulcerative colitis , irritable bowel syndrome (IBS) , celiac disease, histamine intolerances, and even autoimmune diseases like type 1 diabetes and multiple sclerosis. Symptoms of Leaky Gut Syndrome The symptoms of leaky gut syndrome can be diverse and often overlap with other conditions, making it challenging to diagnose. Common symptoms include: Chronic Diarrhea or Constipation:  frequent bowel irregularities are often a sign that something is amiss in your digestive tract. Bloating and Gas:  excessive bloating and gas can occur due to improper digestion and absorption of food. Nutrient Deficiencies:  when your gut isn't absorbing nutrients properly, you might experience fatigue, brain fog, or even anemia. Skin Issues:  conditions like acne, eczema, and psoriasis are often linked to gut health. Food Sensitivities: intolerances of common foods in your diet may gradually become more common and more severe. Autoimmune Conditions:  If your immune system is constantly exposed to foreign substances, it may start attacking your body’s own tissues, leading to autoimmune diseases. Potential Causes There are several factors that may contribute to the development of leaky gut syndrome: Poor Diet:  Diets high in sugar, processed foods, and alcohol can damage the gut lining. Additionally, a lack of dietary fiber can reduce gut health. Chronic Stress:  Prolonged stress can alter the gut-brain axis, leading to gut inflammation and permeability. Medication Use:  Long-term use of non-steroidal anti-inflammatory drugs (NSAIDs), antibiotics, and certain other medications can compromise the gut lining. Infections:  Bacterial ( SIBO , dysbiosis), viral, or fungal infections can disrupt the balance of the gut microbiome, leading to increased intestinal permeability. Chronic Inflammation:  Conditions that cause ongoing inflammation in the gut, such as Crohn’s disease or celiac disease, can weaken the gut barrier. Support for Leaky Gut Syndrome Leaky gut syndrome is a complex and evolving area of study. While more research is needed to fully understand its implications, there is no denying the crucial role gut health plays in overall well-being. While I’m tempted to leave a list of suggestions on how to support intestinal permeation, I hesitate for one primary reason - leaky gut syndrome is not necessarily a diagnosis of its own but more so an indicator of a bigger problem . There are lots of articles that exist online providing ‘treatment’ recommendations, but the most important part of recovery is confirming why it's happening in the first place. Without addressing the underlying cause, diets and supplements may only address the symptoms for a short period and may not actually resolve the underlying cause of onset.  If you're experiencing chronic digestive issues, unexplained fatigue, skin problems, or other symptoms mentioned above, it’s essential to consult with a healthcare provider. While leaky gut syndrome is not yet a recognized diagnosis in all medical communities, the symptoms you're experiencing could be indicative of an underlying health condition that needs attention. If you have concerns about your gut health, don’t hesitate to seek medical advice by reaching out at 647 351 7282 or booking online to make an appointment with Dr. Courtney Holmberg, Toronto Naturopathic Doctor .

The fight to maintain a healthy metabolism is a tough one. From food accessibility issues to a lack of proper education surrounding nutrition, the battle seems ruthless. However, many notice that even regular exercise and a consistently healthy diet no longer work to keep weight off, and resort to investigating other factors such as hormones and gut health. Fortunately, research surrounding the impact of our microbiome on our metabolism is increasing. Can probiotics impact metabolism? Probiotics significantly impact metabolism by influencing the composition and function of the gut microbiota. These beneficial bacteria, such as Lactobacillus and Bifidobacterium species, help maintain gut barrier integrity, reduce inflammation, and modulate the production of gut hormones involved in appetite and glucose regulation. By enhancing the diversity of gut microbes and promoting the growth of beneficial strains like Akkermansia muciniphila, probiotics can improve metabolic outcomes such as insulin sensitivity, glucose metabolism, and lipid profiles. Additionally, probiotics may contribute to weight management by influencing energy extraction from food and reducing fat storage. Their role in promoting a healthy gut environment underscores their potential as a supportive therapy in managing metabolic disorders and maintaining overall metabolic health. The importance of Akkermansia muciniphila Akkermansia muciniphila, a gut bacterium increasingly studied for its metabolic benefits, plays a crucial role in human health. Research suggests that Akkermansia helps regulate metabolism by promoting gut barrier function and reducing inflammation. By enhancing the integrity of the intestinal lining, it prevents harmful substances from leaking into the bloodstream, thereby mitigating metabolic endotoxemia—a condition linked to insulin resistance and obesity. Moreover, Akkermansia is associated with improved glucose metabolism, potentially aiding in the management of diabetes. Its ability to increase levels of gut hormones like glucagon-like peptide-1 (GLP-1) may further contribute to its positive metabolic effects by enhancing insulin sensitivity and promoting satiety. The research suggests that individuals with an abundance of this strain typically have a leaner body composition, suggesting a correlative relationship between Akkermansia and weight loss. Thus, fostering a healthy population of Akkermansia through diet or probiotic supplementation could offer promising therapeutic strategies for metabolic disorders and overall metabolic health. Recommended Probiotic Strains Interestingly, multiple studies showed that Western high-fat diet in as short as 4 weeks significantly reduced the abundance of A. muciniphila, so we must always remember that we cannot supplement our way out of a poor diet. However, recent studies have explored the intriguing correlation between the production of Akkermansia muciniphila and the consumption of probiotic Bifidobacterium animalis subsp lactis 420 (B420).  B420 has shown significant potential in fostering a favorable gut environment by increasing the abundance of Akkermansia muciniphila. This symbiotic relationship is particularly beneficial for gut health, as Akkermansia muciniphila is known for its role in maintaining mucosal integrity and reducing inflammation. By promoting the growth of Akkermansia muciniphila, B420 helps to strengthen the gut barrier function and enhance metabolic health. The combined effects of these two probiotics may synergistically improve metabolic parameters, including glucose metabolism and insulin sensitivity, making them promising candidates for therapeutic interventions aimed at managing metabolic disorders and promoting overall health. Further research into their combined effects could elucidate deeper insights into their potential synergistic benefits and mechanisms of action in the gut microbiome. Other Benefits  Although weight loss may be the primary reason for consuming this probiotic, increasing Akkermansia muciniphila in adults can also improve: Improved Gut Barrier Function:  Akkermansia muciniphila helps maintain the integrity of the gut lining, which can prevent the leakage of harmful substances into the bloodstream. Anti-inflammatory Effects:  Akkermansia muciniphila has been shown to reduce systemic inflammation, which is linked to various chronic diseases. Potential Role in Immune Regulation:  There is emerging evidence suggesting that Akkermansia muciniphila may modulate immune responses and contribute to overall immune system balance. Enhanced Gut Health:  By residing in the mucosal layer of the intestines and promoting mucin degradation, Akkermansia muciniphila supports a healthy gut environment. Promotion of Gut Hormone Production:  It may increase the production of gut hormones like glucagon-like peptide 1 (GLP-1), which can improve insulin sensitivity and promote satiety. How To Take It There are many supplements available that contain both Akkermansia muciniphila and B420. You can take them orally with food. Experts recommend pairing these supplements with proper nutrition and exercise for optimal results. However, while losing weight often starts by healing your gut and taking probiotic strain B420 is a great starting point, many other factors mustn’t be overlooked. Beginning with a full series of blood work  to rule out other metabolic factors is a must.  Naturopathic Care can help you investigate all factors impacting your metabolism, and get to the root cause of why weight loss may be challenging. To learn more about natural support for your metabolism, or preventative strategies to optimize your gut health,   contact Dr. Courtney Holmberg , Toronto Naturopathic Doctor at (647) 351-7282, or visit us online here . References:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230722/ https://pubmed.ncbi.nlm.nih.gov/27810310/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6223323/

In the world of healthcare, the shift from treating symptoms to identifying root causes has become increasingly prominent. Functional medicine is at the forefront of this evolution, offering a more in-depth approach to understanding and addressing certain health concerns that modern medicine is still lacking solutions for. One of the most valuable tools in this practice is the comprehensive stool test, a diagnostic powerhouse that delves into the intricate ecosystem of the gut. Unlike standard stool tests, which often focus on identifying pathogens or blood, functional medicine stool testing offers a detailed analysis of various markers, providing critical insights into overall health. What is Comprehensive Stool Testing? Functional medicine stool testing is a thorough evaluation of the gastrointestinal (GI) tract, assessing a wide array of biomarkers that reflect the health and function of the gut. These tests analyze the microbiome (the community of microorganisms living in the intestines), digestive function, and immune response, among other factors. The goal is not merely to identify the presence of disease but to understand the underlying factors that contribute to health imbalances. Key Markers Tested in Comprehensive Stool Analysis 1. Microbial Balance : Bacteria : This includes both beneficial and pathogenic bacteria. A balanced gut microbiome is essential for digestion, nutrient absorption, and immune function. Yeast and Fungi : Overgrowth of yeast, such as Candida, can lead to systemic issues like fatigue, brain fog, and digestive disturbances. Parasites : While rare, parasitic infections can cause significant GI symptoms and systemic health issues. 2. Digestive Function : Elastase-1 : This enzyme marker assesses pancreatic function, crucial for breaking down fats, proteins, and carbohydrates. Fecal Fat : Elevated levels of fecal fat can indicate malabsorption issues, often linked to pancreatic insufficiency or bile acid deficiency. Protein Breakdown Products : Incomplete digestion of proteins can result in inflammation and contribute to conditions like leaky gut syndrome. 3. Inflammation Markers : Calprotectin : A marker for inflammation, particularly in the intestines. Elevated levels may indicate inflammatory bowel disease (IBD) or o ther inflammatory conditions. Lactoferrin : Another inflammatory marker, often elevated in cases of bacterial infection or IBD. 4. Immune Function : Secretory IgA (sIgA) : This antibody plays a critical role in gut immunity. Low levels can indicate immune suppression, while high levels may suggest an active immune response to pathogens or food antigens. 5. Gut Permeability : Zonulin : This marker indicates the permeability of the gut lining. Elevated levels of zonulin are associated with " leaky gut syndrome ," a condition linked to autoimmune diseases, allergies, and systemic inflammation. What Can Comprehensive Stool Testing Diagnose? Functional medicine stool testing can uncover a variety of conditions and imbalances, including: Gut Dysbiosis : An imbalance in the gut microbiome, which can lead to symptoms like bloating, gas, and irregular bowel movements. Dysbiosis is also linked to systemic conditions like autoimmune diseases and mental health disorders. Inflammatory Bowel Disease (IBD) : Conditions like Crohn's disease and ulcerative colitis can be identified through elevated inflammatory markers. Irritable Bowel Syndrome (IBS) : While IBS is a functional disorder, stool testing can help identify contributing factors such as SIBO (small intestinal bacterial overgrowth) or food sensitivities. Pancreatic Insufficiency : Low elastase-1 levels can indicate pancreatic insufficiency, leading to malabsorption and nutrient deficiencies. Leaky Gut Syndrome : Elevated zonulin levels suggest increased gut permeability, which can contribute to autoimmune conditions and chronic inflammation. Why Comprehensive Stool Testing is Superior to Standard Stool Tests While standard stool tests are valuable for diagnosing acute infections or detecting blood in the stool, they fall short of providing a comprehensive picture of gut health. Functional medicine stool testing, on the other hand, offers a detailed analysis of multiple biomarkers, giving practitioners a holistic understanding of the patient's gastrointestinal and overall health. Here’s why it’s superior: Comprehensive Insight : Functional medicine stool tests provide a more detailed analysis of the gut microbiome, digestive enzymes, inflammation, and immune function, offering a broader perspective on gut health. Personalized Treatment Plans : The depth of information gained from these tests allows practitioners to tailor treatments specifically to the individual’s needs, addressing root causes rather than just symptoms. Preventative Health : By identifying imbalances before they become symptomatic, functional medicine stool testing can help prevent chronic diseases and maintain long-term health. Holistic Approach : Functional medicine stool testing aligns with the broader goals of functional medicine, which seeks to treat the whole person, not just isolated symptoms or conditions. Conclusion Functional medicine comprehensive stool testing is a powerful tool in the pursuit of optimal health. Assessing a wide range of biomarkers provides insights into the complex interactions within the gut, helping to identify the root causes of health issues and guiding personalized treatment plans. Whether you are dealing with chronic digestive issues, autoimmune conditions, or simply want to optimize your health, functional medicine stool testing offers a level of insight that standard stool tests cannot match. In a world where personalized, preventative care is becoming increasingly important, this type of testing is not just beneficial—it’s essential. To learn more about comprehensive stool testing, or preventative strategies to optimize your gut health,   contact Dr. Courtney Holmberg ,   Toronto Naturopathic Doctor  at (647) 351-7282.

If it’s been a few days since your last bowel movement, you’re probably getting a bit uncomfortable. How can you get things moving again without resorting to a dependency on medication? Constipation, characterized by infrequent bowel movements or difficulty passing stool, is a common gastrointestinal complaint affecting people of all ages. While over-the-counter and prescription medications are often used to manage constipation, many individuals seek natural remedies to promote regularity and alleviate discomfort. From a medical standpoint, natural treatments can offer effective relief with fewer side effects. In this article, we'll explore several evidence-based natural treatments for constipation. Tips To Improve Constipation Naturally for Better Gut Health Few things are more frustrating than feeling the urge but being unable to go. Kick your digestive system into high gear with these constipation relief methods. Eat Plenty of Fibre Increasing dietary fibre intake is one of the most recommended strategies for relieving constipation. Fibre adds bulk to stool, making it easier to pass through the digestive tract. It also helps regulate bowel movements by promoting regularity. However, there are two kinds of fibre, and you may not know which one to choose. Soluble fibre softens stools and improves their consistency, while insoluble fibre bulks up stools and might help them pass through your gut more easily. You’ll find insoluble fibre in whole grains, vegetables, and wheat bran. Soluble fibre is found in vegetables, fruits, beans, lentils, nuts, seeds, and peas. Both types of fibre can relieve constipation, but non-fermentable water-soluble fibre (such as partially hydrolyzed guar gum or acacia gum) is typically best. That’s because insoluble fibre can worsen constipation in people with irritable bowel syndrome (IBS) and chronic idiopathic constipation. Load Up on Water When was the last time you grabbed a glass of water? If you don’t sip much H20 throughout the day, your lack of hydration could be causing constipation. According to experts, women should drink at least 2.7 L of water daily, while men should have at least 3.6 L daily. Adequate hydration is essential for maintaining healthy bowel function. Drinking plenty of water throughout the day softens stool, making it easier to pass. Dehydration is the most common contributor to constipation, so it's important to consume an adequate amount of fluids, particularly water. Aim to drink at least eight glasses of water daily, and limit the intake of caffeinated and alcoholic beverages, which can have a dehydrating effect. Exercise Regular physical activity promotes bowel motility and can help alleviate constipation. Exercise stimulates the muscles of the digestive tract, facilitating the movement of stool through the intestines. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Activities such as walking, jogging, cycling, and swimming can all contribute to improved bowel function. Try a Probiotic Think of probiotics as microscopic good guys that can give your gut a helping hand. They play a crucial role in supporting digestive health and may help alleviate constipation through several mechanisms: 1. Regulation of Gut Microbiome: Probiotics help maintain a diverse and balanced population of bacteria in the gut. An imbalance in gut bacteria, known as dysbiosis, can contribute to digestive issues, including constipation. By restoring balance to the microbiome, probiotics promote optimal digestive function. 2. Enhanced Gut Motility: Probiotics may stimulate the muscles of the digestive tract, promoting bowel movements and improving gut motility. Certain strains of probiotics have been shown to increase the frequency and consistency of stools, making them easier to pass. 3. Production of Short-Chain Fatty Acids (SCFAs): Probiotics can ferment dietary fiber in the colon, leading to the production of short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate. SCFAs play a crucial role in maintaining gut health by nourishing the cells lining the colon, promoting water absorption, and enhancing bowel motility. 4. Regulation of Immune Function: The gut microbiome plays a key role in regulating immune function, and probiotics can modulate immune responses in the gastrointestinal tract. By promoting a healthy immune system, probiotics may help reduce inflammation and improve overall gut health, which can contribute to alleviating constipation. 5. Reduction of Intestinal Transit Time: Probiotics may help decrease the time it takes for food to pass through the digestive tract, reducing the risk of constipation. By enhancing intestinal transit time, probiotics promote more efficient digestion and elimination of waste. 6. Alleviation of Stress-Induced Constipation: Stress can disrupt gut function and contribute to constipation. Probiotics have been shown to have potential benefits for mental health, including reducing stress and anxiety. By supporting a healthy gut-brain axis, probiotics may help alleviate stress-induced constipation. These microorganisms colonize the intestines and support a healthy balance of bacteria in the gut microbiome. Probiotic-rich foods, such as yogurt, kefir, sauerkraut, and kimchi, can be incorporated into the diet to enhance digestive health. Additionally, probiotic supplements are available and may be beneficial for individuals experiencing chronic constipation (but not all probiotics are indicated here, so make sure to discuss the right strains with your Naturopathic Doctor). Bowel Retraining When you do get the urge to go, don’t ignore it. Ignoring that urge has been shown to worsen constipation, and if the problem persists for too long, you might need medical help. Instead, give yourself a little extra time in the morning, allowing yourself to relax and go. Doing this will increase the likelihood of consistent bowel movements. I’ve tried all of this. What's next? If you’ve exhausted the prior solutions and they just don't seem to be working for you, it might be time to get some help. Common underlying causes of constipation, like SIBO, bacterial dysbiosis, thyroid disorders, intestinal permeation (leaky gut), or a complex motility disorder may be at the root of your issues, and additional testing may be required. Naturopathic Care can help you investigate for these concerns, and get to the root cause of your constipation. To learn more about natural support for your digestion, or preventative strategies to optimize your gut health, contact Dr. Holmberg, Toronto Naturopathic Doctor at (647) 351-7282, or visit us online here.

As a naturopathic doctor dedicated to promoting 'healthspan' (aka the length of time a person is healthy and free from chronic disease), I often find myself in front of frustrated patients who have been met with resistance from our public health on the ability to access preventative measures for their health. ​ Unfortunately, this is one major place where our health care system falls short, as it appears to have evolved into what I commonly refer to as a 'sick care' system. Unless you are presenting with overt symptoms, you are presumed to be 'fine'. But without blood work, we're given no objective information to base this on. I sit across from patients on the daily who have asked and been denied the baseline knowledge on their health, and report feeling like this information is being gatekept from them. In a world where chronic diseases like diabetes, heart disease, and cancer are rampant, prevention becomes paramount. The value of preventative blood work Blood work is a window into the body's inner workings, and it provides numerous insights into various aspects of our health, from cholesterol levels to organ function and beyond. By analyzing key markers in your blood, we're able to detect potential issues early on, often before symptoms arise. Furthermore, it provides baselines to monitor change, allowing us to identify issues as they arise and before they become disease. Imagine being able to intercept health concerns before they escalate into full-blown diseases. Early detection is precisely what preventative blood screening offers. By identifying abnormalities in your blood chemistry, we can intervene swiftly with lifestyle changes, medication, or other interventions to halt the progression of disease. But how can we prevent what we cannot see? This is where blood screening becomes invaluable. Introducing 'The Wellness Check' After years of watching patients turn to private healthcare platforms and expensive medical clinics to collect the information they are after in regards to their health longevity, I've formulated a series of tests in which I'm referring to as The Wellness Check - a comprehensive list of biomarkers that provides objective insight into our most important bodily systems. Preventative screening can be as simple as a blood draw. The Wellness Check includes 48+ biomarkers to gain comprehensive insight into all areas of your health, including the following: ​ ✓ inflammation markers ✓ metabolism ✓ hormonal health ✓ heart health ✓ detoxification ✓ recovery & endurance ✓ nutrition status In today's era of information proliferation, knowledge confers power. Equip yourself with insights into your health by considering preventative blood screenings, and adopting a proactive stance on your health trajectory. Not only does early detection empower individuals to implement timely interventions to mitigate the progression of disease, but preventative blood work also facilitates personalized healthcare, allowing for tailored interventions based on an individual's unique biomarker profile. By monitoring key markers such as cholesterol levels, blood sugar levels, inflammatory markers, etc, healthcare providers can not only patient's detect and manage chronic conditions like diabetes and heart disease but also proactively address risk factors for future health issues. Ultimately, preventative blood work fosters a culture of health and wellness by empowering individuals to take charge of their health, leading to improved health outcomes, enhanced quality of life, and an extended health span. Let's start approaching medicine as 'healthcare ', not 'sickcare '. To learn more about The Wellness Check, or preventative strategies to optimize your health span, contact Dr. Holmberg, ND at 647 351 7282, or visit us online.

Your body relies on hormones or chemical messengers to regulate your physical, mental, and emotional health. As such, hormonal imbalances can negatively impact everything from your mood to your weight. Hormone imbalances can occur for several reasons. Some are less within our control, but the list includes a sedentary lifestyle, age, and diet. Thankfully, you can restore your general health and well-being by learning natural ways to balance your hormones. Take Care of Your Gut Health Your gastrointestinal tract is home to countless friendly bacteria contributing to your metabolic process. The microbiome in your gut can positively and negatively influence your body's hormone production and effectiveness. The bacteria in your GI tract can help you feel full and keep insulin resistance low. On the other hand, unfriendly bacteria could activate inactive estrogen in your gut, causing your body to resorb too much estrogen. Consider adding fermented and probiotic foods like kimchi and yogurts to improve your gut health. Eating a diverse diet can also help maintain the different friendly microorganisms your body needs. Removing inflammatory things like alcohol and sugar can also make a big impact on your microbiome diversity. Eat a Balanced Diet One of the most impactful ways to balance your hormones is to be mindful of what you eat. The best habits for a balanced diet for natural hormone regulation are: Low Sugar Intake: Too much sugar in your diet raises inflammation and can lead to significant metabolic hormone imbalances like insulin resistance. High Fiber Intake: Fiber promotes good gut health, feeds beneficial flora, and helps to balance hormones that contribute to weight gain. Lots of Protein: Adding enough protein to your diet ensures your body has the amino acids that it can't make on its own. Eating protein also helps create protein-based hormones that regulate stress, appetite, growth, and energy. Plenty of Healthy Fats: Healthy fats like coconut and olive oils can help you stay full, regulate your metabolism, and control your appetite. Find Ways To Reduce Stress Cortisol is known as the "stress hormone." It's responsible for helping the body deal with long-term stress. Unfortunately, constant stress makes it hard for your cortisol levels to even out, resulting in increased appetite and weight gain. Signs of elevated cortisol may include: ​​Fatigue Mid-section weight gain Swelling in the legs and face Mood swings Irregular periods Mental fogginess Muscle weakness and dizziness Try to relieve your stress daily by doing enjoyable, calming activities like reading, listening to soft music, and meditating. My personal favourite is a regular practice of breath work. Get High-Quality Sleep Nightly One of the most important (and often overlooked) things to do to balance your hormones and metabolism is to get enough sleep every night. Sleeping under seven hours nightly has been shown to negatively impact insulin sensitivity, increase cortisol levels, and restrict the release of growth hormones. There are also internal circadian rhythms that serve to control glucose metabolism and similar rhythms of lipid metabolism, regulated through the actions of various clock genes. A lack of sleep results in a loss of the clock gene rhythm, which not only negatively impacts hormonal rhythms and metabolism, but is also associated with obesity, insulin insensitivity, and diabetes. The key is to stick to a sleep routine and aim for at least 7 - 8 hours of sleep each night, ideally occurring at the same time every night. Practicing a good wind-down routine 1-2 hours before bed can help, such as avoiding screens, dimming the lights, and not eating before bed. Also, limiting sugar intake the day after your sleep is disrupted can help get you back on track. Naturopathic Support for Hormonal Imbalances Managing your stress levels, eating well, and enjoying good, quality sleep each night are all-natural ways to balance your hormones. If and when these things don’t seem to be working, it may be best to consult a doctor to determine if something more problematic may be causing your hormonal imbalances. With guidance from Dr. Courtney Holmberg, a Naturopathic Doctor in Toronto, you can uncover the key to your hormone balance. Dr. Holmberg offers several comprehensive testing options to uncover the medical reasons behind hormonal imbalances. To learn more about comprehensive hormone testing, follow the link here, or give Dr. Holmberg, ND, a call today at (647) 351-7282 for an appointment.