Taking Charge of Your Health

Mark: Hi, Mark Bossert Top Local Lead Generation.
We’re here with Dr. Nicholas Jensen from Divine Elements in Vancouver talking about
balancing your hormones. How’re you doing today Dr. Jensen? Dr. Nicholas: Doing great today Mark, thanks
for asking. How are you? Mark: Good, really good! So what gets in the
way of balancing our hormones? Dr. Nicholas: This is a great topic because
we’ve addressed some of the adrenal stuff, the thyroid pieces and some of the sex hormones.
I like to talk about this with every patient whether or not we’re doing a hormonal check-up,
it’s really looking at what our obstacles to feeling as great as we can. So when we’re
looking at obstacles, especially in a hormonal system, we often look at those lifestyle strategies
and then specifically I want to talk a little bit more about the digestive system. So we
all know that the digestive system, it’s function is really for taking in nutrients,
simulating the food, detoxifying – and really it’s speaking to – what do you do on a
daily basis that’s either helping your body heal or helping to create dysfunction? It’s
almost like the one piece of control that we have have to really determine how our bodies
going to react. So taking a very basic example for eating a fair amount of fast foot, it’s
going to be loaded with carbohydrates and who know what gets put in sauces, sugars and
things that are in there, trans fats and so on and so forth. This is causing a major surge
in our insulin pathways and cortisol pathway which is directly related to the stress response.
So basically, what we do on a daily basis can have a huge impact on what’s happening
to our hormonal system. So digestion is a very specific topic that is essential for
addressing. So what we can do is either with their diets or whatever we’re doing on a
daily basis is either going to help heal or help us create more dysfunction. As we do
more of the dysfunction, we develop more of these imbalances in our body; so the fatigue,
the feeling over weight or the poor body composition and when we add in good nutrition our body
starts to shift in very positive ways. So any feedback from you on how you feel when
you’re putting a good meal in as far as energy goes? Mark: Well, I’ve implemented a couple of
your recommendations which first was the shake meal, the heavy 30 grams of protein or more
first thing in the morning and it’s amazing the difference in energy level that I have
and the second one is adding a lot more water, even though I thought I drank a fair amount
of liquid, I’ve added a lot more water to my daily diet and again, another boost in
energy, in focus, in being able to keep on task and get things done. So I’m a believer,
keep going, what’s next? Dr. Nicholas: So it’s important to understand
that in most situations a hormonal imbalance is not necessarily a cause. Menopause is a
very specific example, andropause for men, peri menopause; we spend so much time just
focusing on the hormones that are out of whack. The hormones only go out of whack for the
most part because we have an imbalance in what we’re doing on a regular basis. Whether
it be we’re not sleeping enough, not hydrating enough, not getting enough of the right foods
in – so this is a really fundamental piece. What I do is I layout for every patient, at
least five basic steps to make sure that they’re doing in order to address this lifestyle piece
when we’re addressing hormones. The first one, as you mentioned was the hydration
piece. As a general rule that I tell people to do is follow the rule of 2/3 an ounce for
every pound of body weight. So a 150 lb. person that’s roughly 3 – 3.5 litres a day and
generally that’s a good amount. Now, there’s a ton of controversial talk on water, alkaline
versus acidic, kangen water or ionized water; our tap water is said to have better regulation
that regular bottled water so that’s a better scenario. But if we are going to look at proper
hydration, it would be ideal to get into an alkaline system so we’re actually helping
to down regulate acidity. Most people in general, especially with a North American diet are
going to be in more of an acidic state which leads to more inflammation which complicates
a hormonal picture. So that’s a very obvious one. Secondary again looking at blood sugar balance,
blood sugar is totally related to insulin, insulin and cortisol are two of the, or can
be two of the real problematic hormones that become disrupted over time. So yes, starting
your day off with 30 grams of protein, a nice protein smoothie, helps to fill you up, feel
satiated and the research actually shows that 30 grams, no less than this, that amount actually
helps to convert fat tissue into lean muscle and it’s ideal for bold sugar metabolism.
If we were to look at that, anything more apparently doesn’t do a whole lot more than
the 30 grams; I know there’s a lot of people out there that are pumping tons of protein
in their bodies, maybe you know don’t need that much – 30 grams seems to be the number. The next piece is something we call the anti-inflammatory
nutrition plan, if you’ve seen your naturopathic doctor this is a very common prescription
as far as diet goes. Inflammation and blood sugar irregularities are huge contributors
to chronic illness that will show up over time so when we’re looking at an anti-inflammatory
diet plan often involves looking at someone’s food sensitivities which is a whole other
topic which we can get into later on. Basically these pieces that can be put into our diet
so regularly are going to be major contributors to inflammation, and again inflammation again
is a precursor to the effect of the hormonal imbalance. The next thing is a very common one that your
mom’s been telling you since you were a little kid and that’s to get to bed early.
We are as a culture night owls. We tend to stay up as late as we can and most patients
say that’s my most productive time, do not take that away from me, I need to work late
into the wee hours of the morning. When we do this, we really suppress our natural hormonal
or circadian rhythm. So melatonin which its peak release is between midnight and three
in the morning, the growth hormone subsequently rises with the rise of melatonin, so this
is a really critical piece. And lastly, number five is exercise. There’s
too much information out there showing us that exercise is beneficial. How many of us
are couch potatoes or lead a more sedentary lifestyle because of work, sitting down for
most of the day. We need to get up and move. I don’t need to be a research scientist
or a naturopathic doctor to tell you that you need to move. It’s pretty straightforward.
One little point that I l do encourage people to consider, when you’re exercising is important
as well. Ideally you’re doing a early morning exercise before you take in your protein smoothie,
which I often recommend, and that’s shown to help with metabolism, helps with the fat
burning process and also helps to support healthy later evening melatonin surges. So
that’s the top five list. What’d you think Mark? Mark: Those are very obvious, I mean, the
only one I’m not totally clear on the anti – what was it? The third one? Dr. Nicholas: The third one was the anti-inflammatory
diet. Mark: The anti-inflammatory diet plan. What
are we cutting out or adding in order to have… Dr. Nicholas: So a typical anti-inflammatory
diet often coincides with food sensitivities but the typical pro-inflammatory foods are
your dairy, wheat, gluten, red meat, too many grains in general, sometimes eggs or soy,
sugar’s an obvious one, alcohol, coffee. Some of these are very obvious for people;
others are not because they’re part of the food pyramid. We’ve all been taught so well
that you’ve got to get your greens in, then your dairy and then your meats – we’ve
been led to believe that these are great foods, but in fact actually very pro-inflammatory.
So inflammation is really modulated in party by prostaglandins which are related to Omega
6 and Omega 3. Everybody knows about Omega 3 – we need much more of them to balance
out this inflammatory cascade. There’s a lot of buzz about the Paleo Diet, and there’s
nothing wrong with that, it really promotes getting in good quality vegetables and good
meats as far as protein goes. I have no problem with meat protein, but in general red meats
are more pro-inflammatory. So if people are experiencing arthritis, hormonal decline,
precursors to cancer and things like that, sometimes too much of this red meat is not
a good idea. That’s where we educate about portion sizes, type of cooking, the type of
quality of meat, all those can play a hugely important role. Hopefully that highlights a little bit more
and thank you for reminding me about that piece. Mark: That was a question that popped into
my mind right away, I understand all the other ones pretty clear and I’ve put most of them
into place and am feeling great, feeling better than I have in probably 20 years. Another
part of that motion kind of thing for me has been, like I stand up all day now – I have
a stand up desk – believe it or not I’m standing up right now – so that’s made
a major difference. I mean, my back pain is way down, I just feel way better in lots of
ways. All of these are little incremental changes, I think that’s how I’ve experienced
it anyways, nothings been like the wild – I’m Superman – it’s just not going to happen
anymore – that was in my 20’s Dr. Nicholas: Well, anything’s possible,
you know that Mark Mark: I think there’s the reality too of
age Dr. Nicholas: I wanted to talk about a recent
patient that came in and about their success story. So this patient was on hormone therapy
for roughly about 6 months and was doing great, making some good progress, however there was
some limitations to how much could change because he did have some irregularities, some
of his food habits and he was over weight by about 50 pounds. So we implemented a specific
weight loss program in our clinic which we call Healthy Transformation and within the
first month of implementing, he lost 18 pounds in total – so almost 20 pounds in the first
month. He came in and he was not only feeling extremely satisfied with the fact that he
was able to follow the plan but it made a huge change in his energy, his digestion,
his mood, and the hormonal plan really started to come together and it’s not just about
the weight, it’s really about the weight loss plus detoxification, plus the change
in the food habits and really starting to take responsibility for what this individual
was actually putting into his body. It was part of a whole transformation in consciousness
around food, around portion sizes, about what the body is capable of doing when given the
right tools. And what that helped to remind me was that, as when we do see patients as
all doctors do, we tend to get really focused on the pieces that we know really well and
when you bring it back to the basics, like the five things I recommended and just focus
on proper lifestyle changes and some weight loss and detox, we start to get a more of
a holistic picture of what’s actually happening. We can get so focused on what we do, we prescribe
nutraceuticals or pharmaceuticals based on a symptom profile, but in general when we
can fix up a lot of these external factors, weight loss and body composition and what
not with these remedies, our body will adjust accordingly. So it was a great success with
this patient and to be able to a part of it was fantastic. Mark: Awesome. So we’re talking with Dr.
Nicholas Jensen from Divine Elements in Vancouver. You can reach them at their website
but you can also give them a call 604-568-3735. He’s my naturopath and I recommend him highly.
Thanks Dr. Nicholas. Dr. Nicholas: Thanks so much Mark, see you
soon. Mark: Bye

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