Dr. Nicole Hartman, ND
302-1630 Pandosy Street V1Y 1P7 Kelowna, BC, Canada

The cold and flu season is here. I am happy to offer flu vaccine consultations and injections to any of my current patients or the general public (5 years and older) who are seeking out a flu vaccine. This year I have two types of vaccine available: A quadrivalent full-spectrum vaccine as well as a trivalent thimerisol-free vaccine.

Acai berry is a rich source of antioxidants and prebiotic fibre. Acai has been shown to reduce opportunistic (harmful) bacterial levels and increase short chain fatty acids through fermentation from healthy bacteria.

One thing that the Okanagan has a lot of is apples! This sweet fruit is able to modify the composition and function of the gut microbiota with an increased abundance of Bifidobacterium and a tendency for increased amounts of Lactobacillus, Streptococcus, and Enterococcus. Apple pectin can slow gastric emptying, contributing to an increased sense of satiety. Apple pectin is also able to modulate the gut microbiota, decrease inflammation, and suppress weight gain and fat accumulation.

Fenugreek seed are used as a spice in cooking. It is native to the mediterranean region, southern Europe, and western Asia. It is comprised of 58% carbohydrates, almost half of which is in the form of fibre. In naturopathic medicine, fenugreek is used most often to soothe an irritated stomach, increase milk production in mothers, and for blood sugar control in diabetes. Results from a laboratory at Louisiana State University show that fenugreek seed significantly alters intestinal microbial populations and can reverse changes to the gut microbiota induced by a western diet.

Chia seeds are comprised of 53% fat, 36% carbohydrates, and 11% protein. Each tbsp of chia seed contains over 3g of polyunsaturated fats including omega 3 and omega 6 fatty acids. The carbohyrates they provide are almost entirely in the form of dietary fibre. Chia seeds have been shown to affect the growth of some healthy bacteria such as lactobacillus and enterococcus. Chia supplementation has also been observed to decrease gut permeability.

Sprouts of cruciferous vegetables (e.g. broccoli and kale) contain high levels of sulforaphane and glucosinolates which are sulfur-containing compounds that impart a bitter flavour to the food. These compounds can decrease microflora overgrowth, supports detoxification, and acts as an antioxidant in the body.

Flaxseeds are comprised of 66% fat, 22% carbohydrates, and 12% protein. Each tbsp of flaxseed contains almost 3g of polyunsaturated fats including omega 3 and omega 6 fatty acids. The carbohyrates they provide are almost entirely in the form of dietary fibre. In regards to our microbiota, flaxseed has been shown to alter the composition of our microbiota, specifically by increasing the abundance of bifidobacterium species. The best way to consume flaxseed is by first grinding it with a mortar and pestle or in a coffee grinder.

Eating fibre-rich foods benefit our body in more ways than by just encouraging regularity. It is well known that fibre also impacts both the function and diversity of our gut microbiota (the healthy bacteria). This benefits us because the metabolites that are created by the bacteria from fibre digestion can help protect us against obesity and metabolic disease. BENEFITS of fibre Promotion of a healthy weight Enhances the diversity of the microbiota... Increases stool bulk and prevents constipation Supports healthy cholesterol and triglyceride levels Maintains healthy blood sugar levels Reduces insulin resistance Decreases gut permeability (leaky gut) Over the next week, I will outline some great sources of fibre that explicitly helps with the health of your microbiome. Stay tuned!

Office Update! As of last week, I am again taking in-person appointments on Tuesdays and Wednesdays. We are following the guidelines set out by the government and our regulatory bodies in order to ensure your safety during these appointments. I am still recommending my patients choose telemedicine consultations when they can - I am available for virtual appointments Monday through Friday! I’m still smiling underneath that mask - promise!

MAGNESIUM Several studies have looked at the relationship between magnesium and mood. What they have found is that there is a significant association between very low magnesium intake and depression and this association is pronounced especially in younger adults. One of the mechanisms behind this relationship is that a magnesium deficiency in the brain reduces serotonin levels. Interestingly, some SSRI medications that are used to treat depression have been shown to raise l...evels of brain magnesium! Although the relationship isn’t as strong as for depression, magnesium deficiency may also result in symptoms of anxiety and taking magnesium has been shown to have anxiolytic properties! Beyond mood, magnesium can be helpful for sleep disturbances, muscle tension, constipation, and the list goes on! The reason that magnesium is so helpful to so many concerns is because magnesium is used as a cofactor in more than 300 enzyme systems in the body. Human bodies are unable to produce magnesium and therefore, it needs to be consumed in the diet. The best food sources include dark chocolate (YES!), green vegetables, legumes, and nuts and seeds. Despite an abundance of foods containing magnesium, about 50-75% of the American population is deficient in magnesium; this is partly due to depletion of magnesium in the soil, and partly due to poor dietary habits. Symptoms of a magnesium deficiency include: - muscle twitches and cramping - depression, low mood, anxiety - osteoporosis - constipation - headaches - fatigue and muscle weakness - hypertension - asthma

We all know that elevated stress can have profound impacts on our body including on blood pressure, blood sugar regulation, and sleep. Everyone has heard the old wives tales about how stress will cause us to go grey. Did you know that this has now been confirmed?! In a new study published in Nature, researchers found that when the fight or flight response (sympathetic nervous system activation) is triggered, this can result in permanent damage to the stem cells in our hair fo...llicles that are responsible for hair pigmentation. The mechanism is that norepinephrine, one of our stress hormones, causes excessive stimulation to the pigment-producing cells which burns up the reservoir prematurely and results in permanent damage to these cells. So now I know where all those grey hairs came from when I was in medical school!

Update regarding appointments during Covid-19.

Read about the latest update regarding appointments at Mind Body Soul Integrative Clinic.

Learn the difference between self-monitoring, self-isolation, and isolation for COVID-19. When to practice each measure and what it means. https://www.canada.ca//know-difference-self-monitoring-iso