Is A Ketogenic Diet Right For You?

It may seem like a ketogenic plan is no more than a new “fad diet” for losing weight. This is not the case. Ketogenic diets are neither new nor useful only for dropping pounds. Despite gaining recent popularity for weight loss, ketogenic diets have been used in modern medicine for greater than a century. Even the practice of fasting to promote healing, which is deeply rooted in numerous cultures, is a method for transitioning into ketosis.

While modern medical use of ketosis is primarily reserved for seizure disorders, there is a wide array of additional potential BENEFITS:

-Reversing metabolic disease and diabetes

-Decreasing symptoms of PCOS and hormone imbalance

-Weight loss and lean muscle building

-Stabilizing blood sugar

-Stabilizing mood

-Increasing energy

-Better cognition and memory

-Clearer skin

There are conditions and situations in which a ketogenic diet is not appropriate. Please look below for a list summarizing these.

If you are reading this, you’ve likely wondered “Can a ketogenic diet benefit me?” For most of us, the answer is yes. The more important question is HOW to transition smoothly and do it right so that you begin seeing and feeling those benefits.

Most Americans follow the SAD (Standard American Diet) high in refined starches and sugars which feed inflammation and chronic disease. A diet which reduces blood sugar levels and insulin resistance carries great potential in those cases. Even those on an organic, health-conscious diet may benefit from increasing ketones and decreasing sugars.

If you do not have one of the specific conditions in which a high fat, low carb diet is contraindicated, how do you decide if it is right for you?

If you struggle with 2 or more of these health concerns weekly, I recommend trying Keto:

OverweightFatiguePCOS

Diabetes/Pre-DiabetesAcneRosacea

Eczema Psoriasis Estrogen Dominance

Brain fog IBS Autoimmune Disease

High blood pressure Sugar Cravings Anxiety/Depression

You may also want to consider a ketogenic plan if you have multiple immediate family members diagnosed with diabetes, heart disease, or dementia.

Ready to start?

I guide my patients through an introduction phase, gradually decreasing carbohydrates and introducing key vitamins and minerals to avoid the dreaded “keto flu.”

I recommend evaluating your current diet, becoming familiar with your macros (grams per day of carbohydrates, fats, protein) and making a plan when you are ready to begin. This includes deciding which ketone testing method to start with and planning for modifications that fit your individual needs. Not a fan of meat? You can do a ketogenic plan. Dairy free? You can do a ketogenic diet.

Remember, for most of us, HOW to do a ketogenic diet is the most important question.

Do NOT start a ketogenic diet if:

-You are pregnant or newly breastfeeding

-You are in kidney failure

-You have porphyria or a congenital fatty acid oxidation disorder

-You are on insulin and your physician will not be monitoring the diet transition

-You have significant vitamin/mineral deficiencies not yet treated

-You have untreated gastroparesis or active gallbladder disease

-You are already training for a marathon, triathlon or equivalent

Stay happy, stay healthy!

A brighter mood in menopause: Bio-identical hormones for mood support

Female hormone therapy isn’t just for hot flashes. Just like oxygen, water and blood sugar, hormones have an important role in every part of your body.

We experience a broad array of mental & emotional changes as our hormones change. Is it any surprise, then, that balancing or replacing those hormones can help your mood?

If you are like most women, you’ll experienced a few of these before or after menopause:

  • Irritability
  • Weepiness
  • Depression & fatigue
  • Anxiety
  • Joint pain and stiffness

Tired and feeling blue ever since your periods ended? You are not alone. Don’t worry, science is catching up!

This month, JAMA Psychiatry published results from a randomized clinical trial showing that perimenopausal and post-menopausal women were significantly less likely to develop depression if taking bio-identical hormones.

January 10, 2018

Conclusions: Twelve months of [transdermal estradiol and oral micronized progesterone] were more effective than placebo in preventing the development of clinically significant depressive symptoms…”

Clinically, I see my patients prove this to be true. And it’s not only true for women in menopause. I’ve observed:

  • Men with depression able to stop antidepressants once on testosterone
  • Younger women with less depression & anxiety once on progesterone

When I recommend hormone support, I rarely just prescribe a standard estrogen patch. Individuals deserve to have a complete picture of their hormone health to ensure safer prescription therapies and better symptom relief. This means quality labs and individualized hormone prescriptions.

LABS – GET THE WHOLE PICTURE:

  • Estradiol, Progesterone & FSH
  • DHEA-s & Pregnenolone
  • Thyroid and cortisol when appropriate

ADDITIONAL BENEFITS:

Like any medication, there are risks and concerns that come with taking bio-identical hormones. These vary depending on age, health and the type of hormones taken. There can also be many benefits, in addition to mood support:

  • Osteoporosis prevention
  • Weight management
  • Cardiovascular health
  • Strength & agility
  • Energy & vitality

CAN BIO-IDENTICAL HORMONES HELP YOU?

Don’t hesitate to ask your doctor if you are a candidate for bio-identical hormones. This should include a conversation regarding potential benefits and side effects. If you have access to a licensed Naturopathic Physician or other doctor practicing Functional Medicine, make an appointment today!

Wishing you health,

Dr. Kaley Bourgeois

Reference:

GORDON, J. L., RUBINOW, D. R., EISENLOHR-MOUL, T. A., XIA, K., SCHMIDT, P. J. AND GIRDLER, S. S.

Efficacy of Transdermal Estradiol and Micronized Progesterone in the Prevention of Depressive Symptoms in the Menopause Transition

Gordon, J., Rubinow, D., Eisenlohr-Moul, T., Xia, K., Schmidt, P. and Girdler, S. (2018). Efficacy of Transdermal Estradiol and Micronized Progesterone in the Prevention of Depressive Symptoms in the Menopause Transition.

Patient Success Story: Sjogrens

We had a wonderful patient success story that I would like to share.

We have a 60 year old female patient who has had Sjogren’s for the last 5-7 years.  The patient heard about our clinic when Dr. McMonagle was speaking at a seminar on ozone therapy for brain injuries.  Dr. McMonagle showed a video, during the lecture, of a patient who has Sjogren’s and has responded well to ozone therapy.  The patient has had a few ozone treatments and these are the following results:

She went to her eye doctor that she has seen since 2014 every 3-4 month.  Her doctor said, “your eyes are not gritty and do not appear dry.”  This is the first time in years that the patient can say her eyes feel 100% better.  The patient used to have multiple chalazions which would need to be excised or injected.  Her lacrimal glands have been treated and probed 3 times.  Non of this resovled her dry eyes.  She had to use eye drops several times per day for years.  The patiently currently does not need eye drops and is waking up with clear eyes.

She has also noticed that her dry mouth is 100% resolved.  Her arthritis in her hands is better but they are still achy at times.

This is an incredible improvement.  We love to share stories like this.  It is amazing that ozone is used as part of the healthcare system in many parts of Spain and it is used in hospitals in Cuba.  Ozone is used all over the world.  When will the U.S. get on board?

The Meat & Colon Cancer Connection: Understanding W.H.O. Findings

Fans of bacon and other beloved meat products cringed yesterday as the World Health Organization (W.H.O) announced findings that there is “sufficient evidence in humans” that “processed meat causes colorectal cancer.” This press release was followed by bold headlines and news articles everywhere, labeling meat as the cause of cancer. While oversimplified headlines may mislead and inflate the W.H.O.’s findings, concern regarding these foods is warranted.

Carcinogenicity of processed meats is not a new finding, nor is the W.H.O.the first group to speak concern. Poor quality meat products, and poor quality diet in general, create significant risk for chronic disease. It is important to read beyond the headlines and clarify the specific findings of the Working Group while making decisions about your diet.

Brief Summary of W.H.O findings:

There is sufficient evidence in humans that processed meat causes colon cancer. Processed meats include products treated with salt, smoking, fermentation and other additives for flavor and preservation.
There is limited evidence in humans that red meat causes cancer. This included any meat from mammalian source.
These statements are based on reviews of studies looking at correlation between two statistics. Meaning, those who ate more processed meat had a higher occurrence of colon cancer. Correlation studies cannot rule out all other contributing factors, but they can show a pattern.
While statistically significant, the rate of increased risk for colon cancer was relatively low. This is in comparison to other established carcinogens, such as tobacco smoke.

What Does This Mean For Your Diet?

For those interested in limiting or removing mammalian protein from their diets, there are many healthy protein alternatives. Of greatest benefit is protein from nuts, seeds, legumes, quinoa, organic plant-based protein powders, and many more foods. Wild caught fish and pastured poultry options are also favorable alternatives for those desiring some animal products.

If you prefer to eat a variety of meat products, please consider the following factors. Not all meat is created equal, and your health and disease risks are impacted by the quality of the products you eat.

Consider Source: 

Much of the red meat consumed by Americans comes from animals fed grain based, inflammatory diets. Additionally, these animal may be treated with hormones, antibiotics, or both. The diet of the animal impacts the ratio of pro-inflammatory (omega 6) to anti-inflammatory (omega 3) fats, thereby impacting you. Both hormone and antibiotic use in these animals has potentially negative health consequences for humans.

Please choose grass fed, pastured and organically fed products.

Consider Additives:

The carcinogenicity of processed meats may be due in part to additives, such as nitrates, nitrites, and food dyes in addition to the meat itself. Uncured and organic processed meats are available, but may be more difficult to find if eating out or looking for the cheapest price tag.

Please choose meat products free of questionable additives, including nitrates/nitrites, food coloring, MSG, and food preservatives. 

Consider Additional Dietary Factors:

While monitoring quality and quantity of processed and red meat should be considered in disease prevention, the rest of the diet is equally important. Antioxidant-rich vegetables and fruits support healthy digestion and ant-inflammatory processes which help to protect the body. Meals should consist primarily of these foods, with smaller portion sizes of quality protein and whole grains.

Those with a high intake of processed meats may also have a higher intake of commonly associated pro-inflammatory foods such as white bread, high-sodium or high-sugar sauces, fried foods, chips, etc. These diet choices will likely contribute to risk for chronic disease, including cancer.

Please choose organic, whole vegetables and fruits in place of processed grains, fast food and sweets.

In Health,

Dr. Kaley Bourgeois

For more information:

IARC Monograph on consumption of red and processed meat:

https://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf

IARC Monographs Q & A:
http://www.iarc.fr/en/media-centre/iarcnews/pdf/Monographs-Q&A.pdf

Can You Trust Your Supplements?

We’ve all been tempted by that “Vitamin Special” stocked conveniently on the end of the aisle at our local grocery. An opportunity to do something good for your body while saving the bank? Sounds like a steal!

Whether’s it’s a low-cost multivitamin or an easy to find herbal sleep remedy, supplement “steals” are rarely deals. Aside from the occasional sale on a quality product, most low-cost vitamins, herbs and specialty nutrients lack adequate scrutiny and quality control in their production. The FDA requires companies to keep systems in place which verify safety and accuracy of ingredients, but many of these companies take shortcuts which go unseen. The result is products of varied strength, undisclosed fillers, out of date ingredients, and sometimes no trace of any ingredient listed on the label. This is what the New York State attorney general’s office found recently when they tested herbal supplements from GNC, Target, Walgreens and Walmart: many products contained zero DNA evidence of the advertised herb.

Product quality and safety are top priority when supplementing your body, which is why Lake Oswego Health Center offers only professional-grade vitamins, herbs and specialty nutrients. Our reputable suppliers employ rigorous quality assurance programs for testing and tracking of raw ingredients, manufacturing processes and finished products. We are proud to carry products tested and approved by companies such as Emerson Ecologics, LLC and Natural Partners, Inc.

For more information on these two companies, please visit:

http://www.emersonecologics.com

http://www.naturalpartners.com

Beware Colorful, Tasty Vitamins

Even when labels are correct and quality control protocols are followed, you may end up buying a “health” product filled with synthetic food dyes and fake sweeteners. Why do companies use these? Color and taste-appeal sell, period.

Don’t spend your money on unhealthy ingredients. Scan your products’ ingredient labels and beware the additives listed below.

Dyes—Many dyes still used in the USA are banned in countries around the world. Protect your health by avoiding unnecessary colors such as Blue #1 and #2, Yellow #5 and #6 and Red #40.

Sugar and Artificial Sweeteners: Pure table sugar and synthetic sweeteners are often hidden in tablets, capsules, powders and liquids. Check labels carefully and avoid products that are laced with sweeteners such as sucrose (table sugar), sucralose (Splenda), and aspartame (Equal).

Don’t let misleading supplement “steals” get in the way of your health and healing. Please use only professional-grade nutraceuticals ordered by your healthcare practitioner through ethically responsible suppliers.

Have a question about your current supplements? Schedule a visit with your doctor at Lake Oswego Health Center. We will help you weed out unhealthy “health” products, and condense your supplement regimen to actually save more money.

Be well,

Your physicians at Lake Oswego Health Center, PC

Are Food Sensitivities Troubling You?

Digestive Complaints?
Acne and Rashes?
Fatigue and Weight Gain?

Food sensitivities may be to blame.

With so much of your body’s immune system located around the gut for your protection, it is no wonder that you gastrointestinal system may become prone to inflammation. What starts out as a localized reaction can soon lead to whole-body symptoms and health complaints.

Once the inflammatory cycle begins, whether it started with an infection or a single food allergy, it becomes easier to develop additional sensitivities. Irritated white blood cells produce proteins called immunoglobulins which latch onto targeted foods and tell your immune system to start attacking. This results in more inflammation, thereby feeding the cycle.

Common symptoms of food sensitivities include:

  • Gas & Bloating
  • Nausea & Stomach Pain
  • Irritable Bowel Syndrome
  • Fatigue & Weight Gain
  • Joint Pain & Muscle Aches
  • Acne & Eczema
  • Migraines & Brain Fog
  • Nutritional Deficiencies
  • Chronic Sinus Congestion
  • Depression & Anxiety

Thankfully, we can test for these immunoglobulins and identify which foods are fueling the inflammation. With US BioTek’s Standard Food Panel, we screen your blood for sensitivities to 96 common foods. Once the foods fueling your inflammation are identified and removed, your gut has an opportunity to start healing. Many of your symptoms may fade immediately, and healing your gut can lead to long term relief and improved health.

Would you like to learn more?

Speak with your LOHC physician today.