Dr. Marni Ross ND - Naturopathic Doctor

Immune Boosting Tips

2012-01-14T15:54:00.000-08:00

Now that winter is here, the changes in weather can take a
toll on our immune systems. Here are some Naturopathic
tips to keep you staying healthy:

* Vitamin C – acts as an immune enhancer and has
antioxidant properties. I usually recommend either
Scorbatate (Genestra) or Ultra Potency C
(Metagenics) as these contain high amounts of
absorbable Vitamin C.
* Zinc – also helps to boost the immune system.
* Probiotics - help to replenish friendly intestinal
bacteria and support digestive and immune health.
* Echinacea – an excellent herb to be used SHORT
term to boost the immune system. Works best
when taken at the onset of cold/flu symptoms.
* Astragalus – another great herb that can be used
long term to prevent colds.

Other Lifestyle Factors:

* Drink lots of water
* Get plenty of rest
* Wash your hands often to prevent transmission of
a virus
* Eat a diet that is rich in fruits and vegetables to
ensure that you get enough of your vitamins and
minerals.

All You Need to Know About Vitamin D

2011-12-20T15:58:00.000-08:00

Vitamin D is a fat soluble vitamin that can be synthesized in the skin with the aid of ultraviolet light. It is involved in the regulation of calcium and phosphorus metabolism and it is necessary for growth and is especially important for normal growth and development of bones and teeth in children. The recommended daily allowance (RDA) for adults is 200IU and for children is 400IU. It is estimated that the RDA can be achieved with the exposure of 30% of a person’s skin surface for 30 minutes at moderate latitudes. Food sources include fish liver oils, dairy products fortified with vitamin D, eggs, halibut, oatmeal, sardines, sweet potatoes, tuna, butter and alfalfa. Vitamin D is necessary to prevent Rickets in children and osteoporosis and bone fractures in older adults. Recently, there has been excellent evidence showing that Vitamin D has anti-cancer and immune boosting properties. Doses of 1000-3000IU daily might be required to achieve these effects. It is important however to monitor your blood levels of Vitamin D (specifically 1, 25 DHCC) to prevent toxicity when taking higher doses.

Healing Dry Skin

2011-10-25T15:52:00.000-07:00

Dry, itchy skin is not only uncomfortable but it can be quite painful as well. There are many factors that we cannot control such as genetics and cold weather but there is still a lot that can be done to prevent it.

The first recommendation is eating nutritious, vitamin and mineral rich foods. Getting adequate Vitamin E and Vitamin A/beta-carotene is essential for healthy skin. Essential fatty acids (EFA’s) are also very important when it comes to nourishing the skin. The best source of EFA’s is fish, however nuts and seeds also provide adequate amounts. Taking a good quality fish oil supplement can also be helpful.

Avoiding excessive hand washing is important, especially washing with harsh soaps. Natural soaps containing Vitamin E, coconut oil, calendula, olive oil and evening primrose oil are great.

The most important recommendation and the one that is most forgotten is to stay hydrated. Drinking lots of water throughout the day (especially first thing in the morning) is key to keeping the skin healthy!

Cosmetic acupuncture

2011-09-08T12:59:00.000-07:00

Cosmetic acupuncture is a great anti-aging procedure that is effective at reducing the signs of aging without any adverse side effects. It helps to decrease fine lines especially on the forehead, furrows, around the mouths and eyes, it improves skin tone and evens out the complexion. I have been doing cosmetic acupuncture in my practice now for 6 years and have treated many patients who were extremely happy with the outcome.

Ragweed season is approaching

2011-08-11T12:18:00.000-07:00

For those people out there who suffer from ragweed allergy, the peak season is almost here. Most allergy suffers notice symptoms starting around the middle to end of August. Since ragweed is almost everywhere, it is difficult to avoid it. So the best way to get relief is to support the immune system and I have found that treating patients before the start of ragweed season allows for the best outcome. Whether it be determining which foods are triggering an immune reaction or using herbal or nutritional supplements with anti-inflammatory or anti-histamine effects, Naturopathic Medicine can be extremely beneficial for allergy sufferers.

Is A Multivitamin Necessary for Everyone?

2011-07-21T10:46:00.000-07:00

Patients often ask me if it is necessary to take a multivitamin. The simple answer is no. Of course, it depends on each individual's diet, lifestyle and nutrient requirement when determining if a general multivitamin-mineral supplement is required. If you eat a well balanced diet of 5 servings of fruits and vegetables a day, take in sufficient protein, drink a lot of water, avoid refined carbohydrates and eat only complex carbohydrates as well as exercise regularly and get adequate sleep, then a multivitamin is not necessary. It's always better to get your nutrients from healthy, nourishing foods whenever possible!

Success Story: Fertility Case

2011-06-14T17:51:00.000-07:00

A woman in her 30’s came to see me for fertility problems; she had been trying to conceive for 4 years prior to coming to see me. She had previously tried in vitro fertilization with no success. After 2 months of treatment at our clinic, she got pregnant and she recently gave birth to a healthy baby boy. Initially we did a thorough health history intake to determine possible reasons why this couple was having difficulties conceiving and then together we came up with a treatment plan that was suitable for them. Treatment involved simple diet changes, high quality herbal and nutritional supplements and weekly acupuncture sessions.

Answers to some of your Detoxification Questions

2011-06-07T16:16:00.000-07:00

What are the Benefits of detoxing?
Detoxing helps the four detoxification organs in eliminating toxins – the liver, colon, kidneys and skin. Toxins build up in our bodies through eating the wrong foods, our environment and living an unhealthy lifestyle. Sometimes our bodies need assistance in getting rid of these toxins and this is the purpose of a detox.

When is it a good time to do a detox?
Detoxes can be done at anytime during the year if you want to address a certain condition. However, if you are looking to do a general cleanse, then the optimal times are spring and fall.

What are the side effects?
Everyone responds differently to detoxing. Some people who are more sensitive and/or have a lot of toxicity may experience headaches, low energy and moodiness but these symptoms usually clear up within the first week or two.

What detox is right for me?
There are many different detoxes available. General liver/colon cleanses, digestive cleanses, Candida diets and heavy metal detoxes are some examples of detoxes that are available.

What’s involved in a detox?
A detox usually involves necessary dietary modifications along with 1 or 2 nutritional and/or herbal supplements. They usually last about 3-6 weeks.

Keep Those Bones Strong

2011-06-07T16:04:00.001-07:00

Did you know that the highest rates of osteoporosis are in developed countries and that 1 in 4 women and 1 in 8 mean over the age of 50 are diagnosed with osteoporosis? Did you also know that it is possible to reverse osteoporosis and even though aging and menopause are risk factors, diet and lifestyle play a huge role in optimal bone health. It is never too early (or too late) to start taking calcium, both from food sources and supplements. When choosing a calcium supplement it is important to choose one of good quality as these contain the highest amount of elemental calcium (the calcium that your body absorbs). Make sure your calcium supplement also contains Vitamin D as calcium will not be absorbed without it. Keeping active is extremely valuable in keeping your bones strong as well.

Success Story - Hypothyroidism

2011-03-28T14:45:00.000-07:00

A 27-year-old woman came to see me for symptoms of hypothyroidism. She suffered from low energy, weight gain, constipation and dry skin. As well, her lab values showed high TSH and low T4 and free T3, which confirmed the diagnosis of hypothyroidism. When she initially came to see me her family doctor recommended that she start taking Synthroid, but she decided that she wanted to try a natural approach first.

When she came in for the initial visit, she was already a very healthy eater and had started some supplements that were recommended to her from the health food store. She was off to a great start but there was still a lot that needed to be done. I began by taking her off some of the supplements. Even though they were helpful, I wanted to focus on the essential nutrients that she needed at that time and I didn’t want her to be taking endless amounts of pills. I also had her do a liver detox that was tailored for her situation specifically. She was a great patient; she followed all my recommendations perfectly.

After treating her for 6 months, it was remarkable, her blood tests became normal and all her symptoms cleared. Then 3 months later she came to my office telling me that she was pregnant!

Some New Research in Alternative Medicine

2011-03-10T12:21:00.000-08:00

-Mediterranean Diet May Reduce the Risk of Breast Cancer in Postmenopausal Women
-Acupuncture Reduces Pain and Need for Medication After Coronary Bypass Surgery
-Potential Protective Effect of Turmeric Intake Against Cancer
Treatment with Omega-3 Fatty Acids Benefits Patients with Nonalcoholic Fatty Liver Disease
-Eating Almonds May Benefit Subjects With Type 2 Diabetes and Mild Hyperlipidemia
-High Plasma Total Homocysteine and Low Plasma Vitamin B12 May Increase the Risk of Osteoporosis in Postmenopausal Women
-Maternal DHA Supplementation During Lactation May Improve Sustained Attention in Breast-Fed Infants
-Substituting Brown Rice for White Rice May Reduce Risk of Type 2 Diabetes

Spring Cleanse

2011-03-07T20:23:00.000-08:00

It has been great starting work again at Sage Clinic after all these years. As the winter season comes to an end, now is the perfect time to think about setting some new health goals. Doing a spring cleanse is a perfect way to getting a kick start. There are many different cleanses out there and as a Naturopath, I feel that it is important to come up with one that is suitable for each individual’s needs. For more information, please call 604-697-0397 to set up an appointment with Marni.

Back To Work!

2011-02-12T14:22:00.001-08:00

I am happy to announce that I will be returning to work in early March. I am joining a fabulous clinic in Downtown Vancouver. Sage Clinic is located in the Yaletown district at 487 Davie Street (Davie and Richards). Please contact (604) 697-0397 to schedule an appointment.

Currently on Maternity Leave and Relocating to Vancouver

2010-05-25T07:25:00.001-07:00

I am currently on maternity leave and also relocating to Vancouver. I hope to begin practicing again in early 2011. I plan to continue my blog at that time.

Moroccan Spicy Lentil Soup

2010-04-12T19:15:00.000-07:00

Here is one of my favourite soup recipes. It's filled with tons of natural ingredients and offers a nice kick for those who like some spice in their food. Enjoy!

2 tbsp olive oil
2 onions, minced
1 clove garlic, minced
2 tsp minced fresh ginger
1 tsp each: paprika, turmeric
¼ tsp cayenne
One 3 inch cinnamon stick broken in half
1 cup dried red lentils, rinsed, drained
4 to 5 cups vegetable or chicken stock
28 oz can diced tomatoes
¼ tsp each: salt, black pepper
1 bay leaf
19 oz can chickpeas, drained, rinsed
¼ chop-ped fresh parsley\2 tsbp fresh lemon juice
½ cup plain yogurt (optional)

Preparation: In large pot or Dutch oven, heat oil over medium-high heat. Add, onions, garlic and ginger. Cook, stirring 3 to 5 minutes, until onion is softened but not brown. Stir in paprika, turmeric, cayenne and cinnamon. Cook, stirring constantly, 1 minute. Stir in lentils until well coated. Stir in 4 cups stock, tomatoes, salt, pepper and bay leaf. Raise heat to high and bring to boil. Reduce heat to low. Simmer, covered, 30 to 40 minutes, until lentils break up. If soup is too thick, add some or all of remaining 1 cup stock. Stir in chickpeas, parsley and lemon juice. Simmer, uncovered, 1 minute. Discard cinnamon stick and bay leaf. Adjust seasonings if needed. Ladle into warm soup bowls. Swirl yogurt, if using into each.

Makes 6-8 servings.

Feeling overworked, stressed and burnt out?

2010-02-24T17:59:00.000-08:00

Then likely your adrenal (stress) glands are exhausted. Your adrenal glands release your stress hormones – adrenaline and cortisol. Under mild to moderate stress, small amounts of these hormones are released, which is normal. However chronic, severe or long-term stress can cause the release of large amounts of these hormones and eventually the adrenals are overworked and shut down. Stress management like exercise, deep breathing, meditation and massage is extremely important. Eating a healthy diet and ensuring you get enough B vitamins are also helpful. These measures are often not enough and so, as a naturopathic doctor, I will prescribe supplements that contain a combination of herbs and nutrients that are formulated to directly target the adrenal glands. The result is more energy and vitality, better sleep, a greater capacity to deal with problems and less anxiety.

A Naturopathic Approach to Polycystic Ovarian Syndrome

2010-01-31T19:49:00.000-08:00

Polycystic Ovarian Syndrome, or PCOS, is one of the most common causes of menstrual irregularities. Studies have shown that it affects about 4%-10% of women of reproductive age. Other symptoms of PCOS include multiple small cysts on both ovaries, infertility, insulin resistance, obesity, excess hair growth and acne. Women with PCOS might have regular periods, irregular periods or no periods at all and often have problems with ovulation.

PCOS can be diagnosed through an ultrasound, which would most commonly show multiple small cysts on both ovaries. Further lab tests might also be helpful in assessing the severity of the condition. Blood tests that might be requested include prolactin, LH, FSH, testosterone and glucose. Prolactin, LH and FSH are hormones that are involved in a female’s menstrual reproductive cycle. Glucose is affected by insulin which can be abnormal in women with PCOS. Another test that can be done at home involves taking your basal body temperature. If your temperature (taken immediately upon waking) is consistently low throughout the month, it might indicate an elevated estrogen/progesterone ratio, which could mean that there is a problem with ovulation.

Conventionally, patients with PCOS are often put on the birth control pill. This typically helps to eliminate many of the symptoms. However, if a patient is trying to get pregnant and depending on how severe the case, the patient might need to go on fertility drugs.

Naturopathically, there is a lot that can be done to treat PCOS. Naturopathic medicine addresses the root cause of a condition, so rather than just removing the symptoms temporarily, it would work to correct the underlying problem. Simple diet changes, such as reducing sugar consumption can make a huge difference. Increasing nutrients such as vitamin B6, magnesium and essential fatty acids can also be beneficial. Herbal remedies such as Vitex, Eleutherococcus, Dioscorea, Mitchella and Saw Palmetto have shown to correct an imbalance of the female hormones. Acupuncture is also an excellent treatment option when it comes to addressing woman’s health issues, especially PCOS. Acupuncture is based on the idea of energy channels, whereby in a “healthy state”, energy is freely flowing. It also helps to increase blood flow and nourish the uterus and break down cysts.

Many women are not aware of their menstrual cycles and if they are, they simply ignore the signs of a possible underlying medical issue. Generally speaking, a “normal” menstrual cycle should be between 26 to 35 days with ovulation in the middle of the cycle. Extremely heavy periods with or without clotting, light periods or spotting are all possible signs of a hormone imbalance. Whether or not you want to get pregnant, it is important to regulate your cycles as soon as possible. Untreated PCOS is associated with an increased risk for cardiovascular disease, lipid metabolism abnormalities, insulin problems, estrogen-associated cancers including breast and endometrial cancer, type 2 diabetes and infertility. Therefore, it is important to take matters into your own hands, get to know your body and your menstrual cycles, so you can be as healthy as you can be.

Digestive problems? How Naturopathic Medicine Can Help You!

2010-01-25T18:28:00.000-08:00

Do you suffer from bloating, constipation, diarrhea, heartburn or general digestive discomfort?

If you do, then your digestive system is not functioning optimally which means that you may be deficient in vitamins, minerals and/or protein, your digestive tract may be toxic and your immune system may be compromised. Focusing on the root cause from a naturopathic standpoint there are many potential reasons for these symptoms:

Food allergies/sensitivities
Lack of good bacteria within the gut lining
Stress
Lack of digestive enzymes
Lack of stomach acid
Yeast/bacterial overgrowth

Our solutions:

Simple diet changes such as cutting down on your dairy intake
Nutritional supplements like good quality digestive support such as Intenzyme or Betaine Plus HP by Biotics Research
Herbs like Allimax and Oreganum Plus to cleanse the digestive tract
Acupuncture to balance the organs of digestion
Lab testing such as food sensitivity testing or digestive stool analyses can also provide valuable information about the environment in the digestive tract and food allergies. On testing, 99.9 % of our patients have food allergies that they were unaware of and that were adversely affecting their health.

Keep Those Bones Strong

2010-01-25T17:45:00.000-08:00

Did you know that the highest rates of osteoporosis are in developed countries (like Canada) and that 1 in 4 women and 1 in 8 men over the age of 50 are diagnosed with osteoporosis? Did you also knowthat it is possible to reverse osteoporosis and even though aging and menopause are risk factors, diet and lifestyle play a huge role in optimal bone health? It is never too early (or too late) to start takingcalcium, both from food sources and supplements. When choosing a calcium supplement it is important to choose one of good quality as these contain the highest amount of elemental calcium (the calciumthat your body absorbs). Avoid calcium carbonate. Make sure your calcium supplement also contains Vitamin D as calcium will not be absorbed without it. A full range of other minerals and vitamins are important to bone health as well such as boron, magnesium and vitamin K. Stress reduction and keeping active are extremely valuable in keeping your bones strong as well.