Effective and Safer Pain Management

Chronic pain affects the lives of over eight million Canadians. While opiates were once considered a humane choice for pain relief, their addictive potential has contributed to the opiate crisis, leading to a decline in their use as a solution. In my naturopathic medical practice, I often encounter patients suffering from chronic pain who are seeking alternatives that won’t harm their bodies or lead to addiction. Treating the Root Cause of Pain: The primary goal of pain management is to address the underlying cause. At our clinic, we offer laser therapy, a non-invasive treatment that accelerates the healing process for arthritis, injuries, back pain, and more. Additionally, there are many treatments and home programs that can provide relief. However, supplemental pain management is crucial during the healing process and for individuals who don’t respond sufficiently to other therapies. In this article, we will explore safer options for treating pain. Exploring Safer Alternatives:
  1. PEA (Palmitoylethanolamide): PEA is a natural medicine that shows promising results in pain management. It possesses pain-blocking effects and reduces neural inflammation, which is a common feature of many chronic pain conditions. From post-concussion syndrome and long-COVID to chronic fatigue syndrome, fibromyalgia, sciatic nerve pain, and peripheral neuropathy, PEA has demonstrated effectiveness. Importantly, this naturally occurring fat extract rarely causes side effects. A review published in the British Journal of Clinical Pharmacology concluded that PEA reduces pain and is considered very safe. In my experience, I have successfully used PEA to help patients dealing with complex chronic pain issues.
  2. Low Dose Naltrexone (LDN): As a naturopathic physician, I find LDN particularly intriguing because it helps balance the immune system and promote nervous system healing. Moreover, it is a relatively safe and cost-effective pharmaceutical medication. LDN has shown promising results in pain conditions such as fibromyalgia, low back pain, and rheumatoid arthritis. I customize the prescription according to each patient’s needs, and many individuals consider it a significant part of their wellness plan.
  3. CBD (Cannabidiol): CBD, the non-psychoactive component of cannabis, is extensively used for pain management in Canada. However, the lack of human clinical trials has hindered our understanding of its efficacy and appropriate dosages. With the recent legalization of cannabis, more studies are underway. The Canadian Arthritis Society is actively funding research in this area but has not yet endorsed CBD as a treatment. Nevertheless, one study revealed that CBD use allowed patients attending a chronic pain clinic to reduce their opioid medication intake.
  4. Natural Anti-inflammatory Agents: Use of natural anti-inflammatory agents can reduce the need for more toxic over-the-counter drugs. Curcumin, an extract of turmeric, has been proven to be more effective than ibuprofen in a five-month study on human osteoarthritis knee pain, with fewer side effects. It lowers inflammatory chemicals in the body, benefiting various disease processes. Additionally, fish oil high in EPA content possesses anti-inflammatory properties, and Boswellia, another herb, has shown anti-inflammatory effects as well. Your naturopathic physician is trained as an herbalist and can tailor herbal formulas to suit your needs and ensure they align with any existing prescriptions. They can also assist you in creating a lifestyle plan that reduces inflammation and promotes healing.
    5. Helping people live fuller lives with less pain is incredibly rewarding. Effective pain management strategies can be implemented using solutions that offer side benefits instead of side effects.

Medicinal Plants in your Garden

It’s that time of year…the sun is shining, flowers are blooming, and gardens are growing!  Plants are outstanding allies for a number of reasons.  Plants not only provide us with a source of nutrition, but can also be used for everyday ailments.  While most of us will use our garden spaces to grow our favourite foods, you can also grow your own medicines. 

 

Many everyday foods are themselves medicines and a classic example is garlic.  Garlic is called Allium sativum and contains multiple compounds that are good for health.  I often find myself recommending garlic as part of a comprehensive plan for those with high cholesterol and blood pressure.  Garlic is rich in antioxidants, also valuable in supporting cardiovascular health.  Garlic is easy to grow, typically started in the fall and grown through the next summer.

 

Many common teas that we simply enjoy the taste of also have therapeutic properties.  A couple examples include Lemon balm (Melissa off.) and Chamomile (Matricaria recutita).  Chamomile is great to use as a companion plant, meaning it grows well amongst other aromatic herbs, like basil or peppermint.  Lemon balm can spread rather easily so it may best be planted in a pot to contain it. 

 

Both lemon balm and chamomile are carminatives, which means they reduce digestive disturbances like gas and cramping.  Both are calming to the nervous system so useful during times when stress impacts our digestion.  Aromatic herbs like these are generally best steeped for 10-15 minutes to maximize their health benefits.  When I create an individualized plan for someone with IBS, I often use herbs like these in a tincture formula for a stronger effect.

 

Coneflower (otherwise called Echinacea or Echinacea purpurea) is a beautiful plant that is easy to grow.  The root is the part used and generally we find this herb useful for colds and flus.  Roots require a different extraction method than teas, called a decoction, in order to extract the medicinal properties.  I tend to use Echinacea in a tincture formula with other good herbs for colds and flus (like Elderberry, for instance!).

 

Prudent use of herbal medicines involves ensuring they are the right ones for you, as they can interact with medications or with other herbs.  Use herbs wisely by consulting reputable resources, following instructions on labels, and seeking professional help when needed.

 

Health-related information contained here is intended to be general in nature and should not be used as a substitute for a visit with a regulated healthcare practitioner, like a licensed naturopathic doctor.

 

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Book in a Complimentary 15-minute, no obligation appointment with Dr. Shawn to see if Naturopathic Medicine is right for you!

Dementia Prevention

According to the Alzheimer’s Society of Canada, in 2020, 124,000 Canadians were diagnosed with dementia.  By 2030, it is projected that upwards of one million Canadians will be living with Dementia.  These are staggering numbers.

There are many causes and multiple types of dementia, including vascular dementia and Alzheimer’s disease.  While there is no cure, there are factors that can be addressed to reduce one’s risk.  As a naturopathic doctor, I aim to help you identify risk factors and develop a plan to address them.  A comprehensive bloodwork panel can test for several risk factors, including blood sugar, inflammatory markers, homocysteine, and more.  Genetic tests can also be ordered as part of Alzheimer’s disease risk.

Reducing risk factors is critical, including making dietary changes to support blood sugar and heart health.  One particular way of eating, the Mediterranean diet, reduces inflammation, is rich in antioxidants, and is known to improve diabetes and cardiovascular disease risk.  All of these are aspects to address with dementia. 

A Mediterranean diet includes fish as a significant component, many of which are rich in omega-3 fatty acids.  One consideration when eating fish is to avoid those higher in mercury.  This is because mercury has toxic effects on the body, especially the brain.  Lower mercury fish include shrimp, salmon, pollock, and canned light tuna. 

Lifestyle choices can also be impactful for dementia, including eliminating smoking, reducing excessive alcohol consumption, and exercising.  Exercise can improve memory, brain function, and increase blood flow to the brain.  Exercise can also improve blood sugar and heart health (the risk factors I discussed above).  There are different ways to exercise and various types to enjoy, but enjoyment is the key factor.  Like anything, the chance of continuing to exercise highly depends on whether you enjoy the activity.  So, the first step with exercising is picking something you enjoy doing.

One of the key aspects that I address with patients looking to prevent dementia is to reduce chronic inflammation.  This is because inflammation that affects the brain is a contributor to the progression of dementia and Alzheimer’s.  When thinking about a foundation for optimal brain health, we turn back to what we eat.  A diet that is rich in plant foods (fruits, vegetables, whole grains, nuts, seeds) tends to include more antioxidants, which reduces inflammation in the body. 

On top of diet, there are herbal medicines and supplements that are anti-inflammatory.  Two examples include curcumin and fish oil, both of which help to reduce inflammation.  There are various types and qualities of curcumin and fish oil on the market, so ensure you pick the right one for you.  If in doubt, your naturopathic doctor can clarify.

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Book a Complimentary 15-minute, no-obligation appointment with Dr. Shawn to see if Naturopathic Medicine is right for you!

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Early Cancer Testing You Should Know About

Part of being a health-conscious person is being aware of the early signs of cancer and taking advantage of cancer screening. Cancers caught early are often treatable. An estimated two in five Canadians will be diagnosed with cancer in their lifetime and about one in four will die from cancer, making it the leading cause of death in Canada. Having a relationship with a doctor who can provide regular checkups, blood work, and cancer screening simply saves lives. But because fewer people in the Comox Valley have a family doctor, these non-urgent conversations happen less often. People without a family doctor often only use the walk-in clinics for urgent concerns and miss out on regular screening. And what woman wants to go to a stranger at a walk-in clinic for intimate exams? As a naturopathic physician, more of my patients are accessing my services for basic medical screening tests and exams and I’m glad they have options. Here I’ll remind you of the key symptoms you should watch for and tests you should do regularly to screen for cancer. 

Paying attention to changes in your body and not ignoring them is important. It’s better to have a symptom checked out and found to be normal than ignore it and have it progress into overt issues. Symptoms that warrant investigation include unexplained: fatigue or weight loss, persistent lymph node enlargement, persistent hoarseness or coughing, bladder changes, any vaginal bleeding after menopause, easy bleeding or bruising, difficulty swallowing, unusual lumps, digestive issues, night sweats, neurological symptoms, changes to moles, white areas in the mouth and more.

Regular testing offers the chance to pick up cancer before it becomes serious. For women, PAP smears test the cervix for abnormal cells that can be or become cervical cancer. Current guidelines are for women aged 25-69 to do a PAP smear every three years. MDs or NDs can offer this service. Only about 75% of eligible Canadian women are up to date on this important test. 

Mammograms save lives. Women can just call the Comox Valley North Island Hospital. They can use an MD or an ND as the doctor who receives the results. Since one in five cases of breast cancer is found in women under 50, I agree that women in their 40s should be screened every two years.

The FIT test is a simple stool test that picks up invisible blood in the stool, which can be a sign of colon cancer. About one in 17 Canadians will get colon cancer, so it makes sense to regularly screen for it. Your MD or ND can provide the requisition for this test.

Prostate cancer screening is controversial because the harms associated with testing for and treating prostate cancer can outweigh the benefits. That said, research shows that screening blood tests do save lives, especially for high-risk populations.

I regularly provide skin cancer checks as part of a yearly physical exam, especially a patient has light-coloured skin, eyes and hair, has many moles or freckles, or report having had several blistering sunburns as a child. MDs can refer patients to dermatologists or skin specialists for diligent tracking or treatment of suspicious spots. 

I also recommend an annual full basic blood work-up, physical exam and discussion of any health issues that may be cropping up. It’s not possible to do good cancer screening when patients can only bring up one symptom, since it is often the constellation of symptoms that provides the clues needed to suspect cancer. Plus we want to be discussing healthy lifestyle practices to increase the chances of living long and well.

Dr. Deidre Macdonald is a naturopathic physician who has practiced in downtown Courtenay since 1997. 250 897-0235 or www.getwellhere.com

Fibre – More than just Constipation

Fibre – More than just Constipation

March is colorectal cancer awareness month here in Canada.  In my naturopathic practice, I find myself thinking often about colon cancer prevention using nutrition and lifestyle.  This is because there are multiple nutrition and lifestyle-based risk factors that we can do something about to help prevent colon cancer.  These risk factors include little exercise, consumption of processed meats, regular alcohol intake, smoking, and a low-fibre diet.

As a naturopathic doctor, I often find myself recommending fibre to my patients because it is so important for multiple reasons.  Of course, it can reduce colon cancer risk.  Fibre can also help reduce high blood pressure, reduce high cholesterol levels, and improve diabetes and pre-diabetes.  Not to mention, fibre can help regulate bowel movements and provide food for our healthy gut bugs (our intestinal microbiome)!

I will sometimes recommend a fibre supplement, but often I suggest adding in more fibre-rich foods into our everyday diet.  Fibre comes from a variety of whole plant foods, like berries, lentils, flaxseed, almonds, and whole grains, like quinoa and brown rice.  The trick is, if our diet is rich in meat, potatoes, and white bread or pasta, then we are consuming very little fibre in those foods.  Fibre is an important part of a healthy diet but can be low in our standard way of eating.  Fibre is found primarily in plant-foods (grains, beans, fruits, vegetables, nuts, seeds) and is absent in animal products (meat, dairy, eggs).

 

Some helpful tips I find to eat more fibre daily include:

  • Replace “white” foods with “brown” foods – instead of white bread, white rice, white flour, etc, aim for whole wheat bread, brown rice, wild rice, quinoa, and other whole grains
  • A handful of almonds and/or walnuts daily is great snack
  • Ground flaxseed in a smoothie or yogurt goes a long way
  • Add beans and lentils to your favourite recipes (stews, chilis, soup, etc.)

 

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Book a Complimentary 15-minute, no obligation appointment with Dr. Shawn to see if Naturopathic Medicine is right for you!

Mediterranean Diet

February is not just for Valentine’s Day.  It is also Heart Month here in Canada.  With 2.6 million Canadians having a common type of heart disease, the question remains is there a role for diet in preventing heart disease.  The Mediterranean Diet is arguably the diet that gets us closest to that answer.  As a naturopathic doctor, a foundational conversation I have with most of my patients is one of what do we eat.

The Mediterranean Diet is almost certainly the most researched way of eating in the world.  It is based on patterns of eating habits observed in peoples living along the Mediterranean Sea, especially the European side.  Most of the research has focused on how healthy it is for heart and blood sugar health.

The Mediterranean diet is not a diet in the weight loss sense.  Rather, it is a way of eating focused on whole foods that are rich in nutrients.  Whole foods are those that are fresh or cooked but unprocessed.  Plant foods are the stars, rich in phytonutrients, foods like colourful fruits and vegetables, legumes, nuts/seeds, and whole grains.  While typically lower in red meat, poultry and fish are both good sources of protein and some fish have heart-healthy omega 3’s.

 

Multiple studies show the Mediterranean Diet has benefits for heart health, blood sugar regulation, mood and mental health, autoimmune conditions, prostate concerns, and more…

 

Here are some tips and tricks to incorporate this way of eating into your everyday life

 

Everyday Meals should contain:

  • Protein source – Seafood, Poultry, Legumes (beans, lentils), Eggs, Cheese, Yogurt
  • Healthy Fats – Olive oil, Nuts, Seeds, Olives
  • Vegetables – All the colourful vegetables you like (salads, greens, tomatoes, peppers, cucumbers, eggplant, broccoli…). For example, each meal you can aim to have a salad.
  • Whole Grains – Brown/Wild rice, Quinoa, Couscous, Barley, Farro, whole grain pasta
  • Herbs & Spices
 

Imagine your plate to be 50% Vegetables, 25% Protein, 25% Whole Grain, 1-2 Tbsp Healthy Fat

 

Weekly Meals:

  • Aim to have 3 servings of fish & 3 servings of lentils or beans weekly
  • Keep red meat to 2 servings a week
 

Try to Reduce:

  • Replace sugary sodas and juice with water
  • Replace sugary desserts with fresh fruit (save desserts for special occasions)
  • Moderate alcohol consumption

 

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Book in a Complimentary 15-minute, no obligation appointment with Dr. Shawn to see if Naturopathic Medicine is right for you!

Facial Rejuvenation Acupuncture (Cosmetic Acupuncture)

Facial Rejuvenation Acupuncture (also called Cosmetic Acupuncture) is a safe, effective, and natural way to reduce the signs of aging!  The goal is to promote skin health by harnessing the body’s own resources to create sustainable changes in the skin. 

The health of the body can be seen in the health of the face.  That is why Facial Acupuncture is a holistic approach.  We use body acupuncture points alongside facial points to promote healthy changes in the skin. 

The aging process results in changes to facial skin and tissues.  This leads to characteristic skin texture changes and loss of facial volume.

Over the course of 5-10 sessions, you can expect to see:

  • Improved circulation
  • Brightened and smoothed complexion
  • Reduced puffiness
  • Reduced fine lines
  • Toned facial muscles and sagging jowls
  • Nourishment of facial tissues

Facial Acupuncture may be ideal for you, if you are:

  • Looking for natural results
  • Looking for a holistic approach to anti-aging 
  • Looking for alternatives to conventional techniques
  • Looking for preventative ways to preserve and promote skin health

 

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Book in a Complimentary 15-minute, no obligation appointment with Dr. Shawn to see if Facial Rejuvenation Acupuncture is right for you!

Stellar Smoothies

Stellar smoothies can be a staple part of our diet for a lot of us.  Of course, summertime is the best time for fresh fruit and light eating.  But even in winter, smoothies can be a great way to have a light, nutritious, and most importantly, delicious meal.

Whether you are looking for an easy-to-digest meal, extra protein in your day, or a way to get those greens in, smoothies have your back!  It is easy to make a delicious smoothie that is also jam packed with greens and other nutritious foods.  Smoothies take only a minute to make, have easy clean up, and allow you the convenience to have your breakfast anywhere.

It helps if you have a high-powered blender to make it smooth, but it isn’t required.  Any blender will do!

Below are building blocks of my favourite smoothie recipe, which you can adapt as you like.  Happy blending!

Basic building blocks:

Step 1: Start it off with Liquid & Ice (3/4 – 1 cup)

Water, coconut water, dairy-free milk (almond, hemp, soy, coconut, cashew, rice), herbal tea

Step 2: Add in Green Veggies (1 – 2 cups) – should make up the bulk of your smoothie for added nutrition

Spinach, kale, swiss chard, lettuce, etc.

Step 3: Add Fruit (1/2 cup)

Blueberries, raspberries, strawberries, apples, pear, banana

Step 4: Add Protein (1 – 2 Scoops or Tbsp)

Hemp seeds, protein powder, collagen, nut/seed butter (almond, cashew, hazelnut, sunflower)

Step 5: Add healthy Fat (1 – 2 Tbsp)

Flax oil, chia oil, hemp oil, coconut oil, MCT oil, hemp seeds, avocado

 

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Contact Dr. Shawn for a free “meet the doctor” visit to see if naturopathic medicine is right for you.

PCOS – Androgen Excess

I’m a naturopathic physician, but I’m also a woman who had a hormonal imbalance called Polycystic Ovarian Syndrome, and who comes from a family of women with PCOS. I’ve spent decades learning about this hormonal imbalance and treating women who have it. If women want to really turn PCOS around there are strategies that can improve symptoms, improve fertility, and set them up for better mental and physical health long term. There have been three major breakthroughs in our understanding of PCOS that have come about since I was diagnosed 30 years ago. Naturopathic physicians are leading the way to find real solutions to this issue, which is the number one cause of infertility in North America. 

Firstly, I have to say that the name Polycystic Ovarian Syndrome is a lousy name.  Women with PCOS don’t even have to have cysts on their ovaries to get a diagnosis! A better name being proposed by experts in the field is Anovulatory Androgen Excess, meaning that these women have too many of the “male” hormones, or androgens, which can hijack the menstrual cycle so that it slows or stops, and ovulation is less likely. There are also receptors for androgens in the skin, which can result in acne and excess hair growth on the face and body. Lesser-known symptoms of PCOS are anxiety, depression, brain fog and increased risk for cardiovascular disease and certain cancers.

Secondly, there are several different types of women that can have these symptoms which we call PCOS, depending on what’s driving the issues. In women who may be slim and have inherited the issue the root of the problem is in the pituitary gland.  These women tend to have normal blood sugar metabolism. In contrast, for some women, PCOS is very closely related to adult-onset or type 2 diabetes in that they have high insulin levels which drive up testosterone.  The good news for these women is that normalizing body weight, eating a low-carb diet, and having regular exercise can make a real difference in their hormones. 

The third breakthrough is that we’ve expanded the ideas around treating PCOS. It used to be that the only treatment was oral contraceptives.  Yes, “the pill” can help control some symptoms.  But it does nothing to restore fertility, reverse dark hair growth or teach women how to balance their hormones in a real and lasting way.  My goal in working with women with PCOS is to engage them in a program that can do all those things and set them up for good long-term health.   Firstly, I run blood tests to dig deeply into their hormones and blood sugar to see which type of PCOS they may have. Then we create an individualized program with diet, exercise, and stress management at its core.  There are also herbs and natural medicines shown in clinical studies to balance hormones, reduce symptoms and help fertility.  There are times when pharmaceuticals can help, especially when excess dark hair growth is the issue. When women with PCOS go off “the pill”, their symptoms come back. But with these other medications, the positive effects can remain after the pills have been stopped. I am so grateful that a naturopathic physician helped me get a handle on my PCOS 30 years ago and I have learned so much in helping my own daughter and many other women manage their PCOS with the help of our modern understanding of this complex condition. 

Relaxation Technique – “Deep Inhale and Sigh”

We all need tools to help us relax and get centred sometimes. I’ve practiced a technique called “Deep Inhale and Sign” for many years. I’ve taught it to many of my patients and they report that it helps them find calm their nerves during the day and helps them to sleep better at night.

For National Relaxation Day, I’ve recorded an instructional video for you to watch so you can learn this powerful technique. May it help you find calm within the storm and live more fully present and content.  

Contact us if you’d like one-on-one stress management coaching as part of your naturopathic medical care.