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Eat to Live: Time Restricted Eating

 

What if there was one simple lifestyle change that could increase your lifespan? Researchers who study the science of longevity and disease prevention have found that there is indeed one simple lifestyle pattern that can decrease the risk of cancer, heart disease, obesity, diabetes and more: don’t eat at night. It turns out that our bodies are designed to process food better during the day, and when we eat at night, we rob our cells and organs of much-needed rest and repair. Studies show that while of course it matters what we eat, it also matters when we eat.

 

The human body evolved to eat during the daylight hours, when it’s safe to collect and prepare our food, and not to eat in the evening, when it’s dark and dangerous to be outside. Fifteen percent of the human genome works on a body clock, and about 50% of those genes are involved in the metabolism of food. We know the brain has a circadian rhythm, but so do the pancreas, intestines, liver and more.

 

Now with the advent of electricity and demanding work hours, we typically have our largest meal of the day in the evening and often snack after that. Our meal patterns are not in alignment with how we evolved to eat and can be detrimental to our metabolism and our cellular repair mechanisms. Does it really make sense to consume most of our calories within hours of going to sleep? It’s like showing up to a restaurant at closing time: the cooking staff will not be happy. Eating at night has been shown to raise blood sugar and insulin, increase inflammation, throw off hormones and decrease the important daily cellular clean-out called autophagy. Under these conditions the body can become fertile soil for disease.

 

As a naturopathic physician I regularly monitor these blood parameters and show people ways to lower their risk factors with lifestyle changes and natural medicines. One of those ways is to just change when you eat. Eating breakfast, lunch and dinner within the daytime hours, before 7 p.m., and allowing at least a 13-hour fast overnight is enough to show benefits. Some experts recommend extending that fasting window further by having a later breakfast and an earlier dinner if you can.

 

Time restricted eating has even been shown to reduce cancer rates. In one study, of 2,500 breast cancer survivors who tracked their food intake for seven years, a strong association was found to when they were eating. Women who had at least a 13-hour overnight fast had a 40% decrease in breast cancer recurrence and an over 15% decrease in all causes of mortality, regardless of whether they were overweight or not.

 

Other conditions that have been shown to improve from extended overnight fasting are gastric reflux, fatty liver, cardiovascular disease and diabetes. Weight loss with this mechanism alone is modest, but it can add up over time. In a famous study, two groups of mice were fed the same number of calories, but one group was fed only during the mice’s daytime and the other could graze all day and night. The mice in the Time Restricted Feeding group lost more weight than the other mice. In similar human trials, weight loss is more significant because without even trying, people will consume about 200 fewer calories per day when they stop nighttime snacking.

Time Restricted Eating is a simple lifestyle change that anyone can implement. Your body is designed to thrive in those conditions. Pregnant women and people with blood sugar issues, eating disorders or other health conditions would be wise to consult with their naturopathic physician or family doctor before making any dietary changes.

 

 

By Dr. Deidre Macdonald

You have undoubtedly heard the news that cyber criminals hacked into the LifeLabs’ computers and accessed sensitive information on millions of clients who got their blood work done through LifeLabs.

As a doctor who sends patients to LifeLabs regularly, I was very concerned. In fact, over half of the licensed naturopathic physicians in BC have local access to a LifeLabs facility. Fortunately, LifeLabs paid a ransom and retrieved the information and have “plugged the holes” so to speak.

They have been communicating to doctors who have patients who use their labs, which is much appreciated. What they’ve told us is that most of the information that they lost control of was identity information such as name, date of birth, address, and health number.

A person’s most vulnerable information, their social insurance number, is not part of their medical records, so I do not believe these criminals would have access to your SIN. Lab results were hacked for about 85,000 patients, most of whom were in Ontario.

LifeLabs is taking this security breach seriously and understands that people worry about identify theft at the very least. Experts say that in cases like this the criminals are interested in the big ransom payout. If they were to maintain a copy and sell off the identity information, they would weaken the case for ransom payouts in the future. But of course criminals aren’t predictable.

LifeLabs is offering all of their clients (including every ND patient in BC who has or does access LifeLabs through their ND) one year of free cybersecurity protection services, such as identity and fraud protection insurance.

They have set up an information site at https://customernotice.lifelabs.com/

There is a number to call to access the cybersecurity program, but as you can imagine, getting through to a person can take time. Also some suggest that one year of protection isn’t long enough and people may wish to pay privately to continue monitoring after one year.

To speak to a representative about this issue, please call:

1-800-431-7206 (BC)

port alberni naturopathic doctor

BCNA member and naturopathic doctor Jeannie Doig, ND invites you to attend a naturopathic open house at Alberni Natural Health Group in Port Alberni.

Naturopathic Open House

FREE 15 minute meet and greet consults! Come learn how Naturopathic medicine can help you and your family during Naturopathic Medicine Week. Please call ahead to reserve your spot for May 17.

There will also be discounts on supplement refills for existing patients as well as draws for free consults.

Date: May 17, 2019

Time: 11:00am – 1 pm

Cost: FREE

Register: Call to reserve your spot: 250-723-9888

RSVP and invite your friends and family on Facebook!

Location: Alberni Natural Health Group

4711 Elizabeth St, Port Alberni, BC

foundations of fertility

An exciting opportunity to learn more about fertility and preconception care is coming to East Van!

BCNA member and naturopathic doctor Maryam Ferdosian, ND invites you to attend a workshop presented by Faaria Karim (USA ND, BC license pending).

Foundations of Fertility

We welcome all individuals that are interested in learning more about preconception to participate in our workshop. To make this event accessible to all, there will be no fee to attend this workshop.

Faaria Karim is passionate about women’s health and fertility for both men and women. In this workshop Faaria will explore ways to increase fertility through natural methods.

Date: May 15, 2019

Time: 7 – 9 pm

Cost: FREE

Register: RSVP on Facebook to book your spot

Location: East Van Integrated Health

1750 E 10th Ave #407, Vancouver,

cancer prevention langley

Join BCNA members and naturopathic doctors from Integrated Health Clinic on May 16 during Naturopathic Medicine Awareness Week for the first in a series of free health talks on the topic of cancer:

Cancer Prevention

The Integrated Health Clinic Cancer Care Centre is very excited to present Cancer Prevention, the first in a series of interactive lectures focused on empowering the cancer patient and their loved ones to make informed decisions about their healthcare.

Date: May 16, 2019

Cost: FREE

Register: Click here to register or call now to reserve your seat: 604-888-8325.

RSVP and invite your friends on Facebook

Location: Holiday Inn Express

8750 204 Street, Langley

BCNA member Dr. Janice Sutherland, ND invites you to join her during Naturopathic Medicine Week:

What is a breath journey?

You will be guided using a conscious connected breathing technique, called Breathwave. This is an ACTIVE meditation, and vibrational mind-body medicine. You will actually FEEL this vibration in your body, as you evoke the aliveness within. They will use sound healing, aromatherapy, light body work, and guided meditation to help you align with life force energy. Beautiful music assists in finding presence in the body. You will be in a laying down position on your back, with a yoga mat sized space for yourself.

BENEFITS of this BREATH:
– Increase oxygen, lung capacity, and blood flow
– Retrain the diaphragm and breathing muscles
– Organ massage and detoxification
– Release tension and pain
– Access parasympathetic state (healing state)
– Open energetic channels and chakras
– Mind and Body alignment
– Clarity, Insights, creativity, and new perspectives
– Elevate mood – states of peace and bliss
– Create new neural patterns
– Regulate thought patterns and emotions

SCHEDULE:
245-255 PM: Arrive and set up your breathing space.
300 PM: Opening Circle and Breath Journey
430-445 PM: Closing circle.
445-5 PM: Enjoy light refreshments and snacks
~~~~~~~~~~~~~~~~~~~~~~~~~~~

WHAT TO BRING:
– Water bottle
– Blanket and small pillow (optional. there are some extra)
– Journal (optional)
– Wear comfortable clothing
– recommended to eat a healthy meal or snack before coming (sometimes this breath increases hunger as it is putting you into parasympathetic state).

Date: May 19, 2019

Time: 2:45-4:45pm

Cost: $30-45 sliding scale

Register: Space is limited to 9 ~ often times we are full. E-transfer to info@pureroots.ca to secure your spot. If space permits ~ payment can be processed before hand on the day of the event (cash, e-transfer or cards)

Please also RSVP on Facebook

Location: Pure Roots Integrative Health

8147 17th Ave, Burnaby

Dr. Jese Wiens ND and Dr. Melissa Klatt ND are hosting a children’s health clinic on Saturday May 11 as part of Naturopathic Medicine Awareness Week in British Columbia.

Free Naturopathic visits for kids

No charge visits for kids ages 0-10 with Dr. Jese Wiens ND and Dr. Melissa Klatt ND.

We can help with rashes, digestion, mood issues, sleep problems, developmental delays, or anything else that needs support!

Date: May 11, 2019

Cost: FREE

Register: Please call the office to book 778-476-2550

Location:  Rise Wellness Centre

101-2504 Skaha Lake Road, Penticton BC

mind body soul clinic

Are you wondering what Naturopathic Medicine is all about?

Or has it been awhile since your last visit and you’d like to say hello? Come and meet our team and check out our clinic during Naturopathic Medicine Week.

Public Open House and Patient Appreciation Night

Our naturopathic doctors and the rest of the team are looking forward to reconnecting with you or meeting you for the first time!

Meet the BCNA Members at Mind Body Soul Integrative Clinic

Dr Emina Jasarevic, ND

Dr Anita Bratt, ND

Dr Nicole Hartman, ND

Refreshments and snacks will be available.

Date: May 16, 2019

Time: 5- 7pm

Cost: FREE

Register: Please RSVP on our Facebook event.

Location: Mind Body Soul Integrative Clinic

1630 Pandosy St #302, Kelowna

Kelowna_choices

Dr. Jeffries, ND will be teaching about how to optimize your gut health by investigating leaky gut at this free event at Choices Market on May 15 during Naturopathic Medicine Week.

Leaky Gut

Learn about what leaky gut is, what the symptoms are, how to test for it and most importantly how to heal your gut and restore your health.

Date: May 15, 2019

Time: 7 – 8pm

Cost: FREE

Register: Limited seating – please register by using the form at www.choicesmarkets.com/event/leaky-gut-what-is-it-what-does-it-mean-for-you/

Location: Choices Kelowna

1937 Harvey Ave, Kelowna

Kelowna_choices

Join Dr. Rena Saini, ND at Choices in Kelowna for a free talk and learn what causes anxiety and how to balance your mood.

Coping with Anxiety

Explore the causes of anxiety and learn about herbs, diet and supplements that can support the body and your mood. More info at the link to the Choices Markets site below.

Date: May 16, 2019

Time: 7 – 8pm

Cost: FREE

Register: Limited seating – please register by using the form at www.choicesmarkets.com/event/coping-with-anxiety/

Location: Choices Kelowna 

1937 Harvey Ave, Kelowna