Restore Integrative Health
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How to support your thyroid to optimize fertility! First, it is important to note that each fertility journey is different. While a thyroid disorder may be a part of your picture, how your particular thyroid disorder is affecting you and other contributing factors may be vastly different from another's. So the best advice we can give is to seek out a qualified health care practitioner who can work with you to identify your specific needs and treat you as an individual. ... If you think that might be us, great! If not, just make sure you trust the practitioner you choose to work with and feel able to ask all of your questions! All that said, here are a few things to consider as you work on your thyroid health & fertility: 1 Medication The standard of care for treating hypothyroidism as related to fertility is Levothyroxine, which is T4, the inactive form of thyroid hormone. When using levothyroxine, your body will still have to covert that T4 to the active form, T3, which may be problematic for some. As Naturopathic Doctors, we can help with this step if necessary. Although some women feel hesitant to use a medication, around fertility, levothyroxine has been shown to be a safe and effective option. 2 Nutrition Nutrition can have a huge impact on thyroid health. If you're looking to start making a few simple changes, try reducing the amount of packaged, processed, refined and high-sugar foods you consume. If you already eat relatively well, there is some great research to suggest that a gluten-free diet, especially for autoimmune thyroid conditions, may significantly improve the conditions. Additionally, speak with your practitioner about testing your status for specific nutrients such as vitamin D and iodine. 3 Lifestyle We cannot emphasize enough what an enormous difference getting enough sleep, getting the right kind/amount of exercise for you, and reducing stress can make for your thyroid function. @dr.sapnaflower.nd @drsuelove.nd See more

When someone is struggling with hypothyroidism & infertility, we always recommend regular lab testing to stay on top of the numbers, monitor progress and ensure that our patients is set up for optimal fertility and a healthy pregnancy. By running a FULL thyroid panel we are able to monitor these important factors closely: 1 Thyroid-Stimulating Hormone (TSH)... This is the standard blood test given to monitor thyroid function. When looking to optimize fertility, ideally we are looking to reach a TSH between 1 - 2.5. 2 Thyroid Hormones (free T3 & T4) Although TSH can give us an idea of how your thyroid is functioning, it does not actually tell us exactly how much thyroid hormone you are producing. That is why it is important to make sure that you are also taking a look at T4 (inactive thyroid hormone) and T3 (active thyroid hormone) as well to ensure that you are actually producing and converting thyroid hormone. 3 Autoantibodies (TPO & anti-TG) As well as thyroid hormone levels, thyroid antibodies are another factor that may have an impact on fertility. These are produced if the thyroid is being mistakenly attacked by the immune system as part of an autoimmune condition. They are present in between 8-30% of infertile women. The presence of thyroid antibodies increases the risk of pregnancy loss, making it about 4x more likely. Assessing and monitoring your thyroid antibody can be a key component of optimizing fertility. By thoroughly testing these biomarkers, we're able to get the ENTIRE picture of the health & functionality of your thyroid and adjust our clinical approach accordingly. If you're ready to get started on your fertility journey with thyroid disease, please feel free to reach out! @drsuelove.nd @dr.sapnaflower.nd See more

Some of our favourite foods for thyroid health & fertility are also easy to incorporate and make absolutely delicious! BRAZIL NUTS It only takes 2-3 brazil nuts to reach your RDA of selenium, an essential nutrient for proper thyroid hormone conversion from T4 to T3. Additionally, it is a powerful antioxidant that can not only protect the thyroid but also the health of your eggs! As a bonus, if you are dealing with Hashimoto's (an autoimmune thyroid condition) seleniu...m consumption may help to reduce your auto-antibodies! Try snacking on a handful as a snack or sprinkling them on top of a salad, chia pudding or morning oatmeal. WILD-CAUGHT SEAFOOD Seafood is an excellent source of iodine, an important mineral for thyroid hormone creation. However, do be careful to monitor your iodine levels carefully, especially if your thyroid condition is autoimmune in nature, as allowing iodine to become an excess could exacerbate the condition. Seafood is also an excellent source of those other important minerals like selenium and zinc! Plus, if you go for fatty fish in particular, you'll get some of those anti-inflammatory omega-3's that can help to calm inflammation associated with thyroid disease. BERRIES As mentioned, getting plenty of antioxidants in your diet can help to protect both your thyroid and the health of your eggs to optimize your chances of fertility. Berries offer a wide variety of anti-inflammatory & protective antioxidants plus some complex carbohydrates to further support the thyroid. Aim to include about a 1/2 cup of berries a day and aim for variety! We recommend grabbing frozen berries to get the best bang for your buck and using them in smoothies and healthy baked goods regularly! If you have any questions at all, ask away in the comments below and let us know how you will incorporate these thyroid & fertility superfoods into your diet! dr.sapnaflower.nd drsuelove.nd See more

How does the thyroid affect your fertility? In short, the thyroid is essentially a master hormone gland that helps to regulate the production of other hormones in your body. So, naturally, when the thyroid is off, other hormonal systems often go off as well. So the truth is, there are actually a number of ways in which a thyroid disorder may cause infertility. However, the three most common causes are:... 1 Anovulatory Cycles This is when no egg released during your menstrual cycle. It is important to know that even when you have an anovulatory cycle, you can still have a menstrual period; but since no egg is released, you cannot conceive. 2 Luteal Phase Defects A healthy luteal phase is typically between 13 - 15 days long, giving enough time for hormones to prepare the uterine lining, and for the fertilized egg to implant. If a luteal phase is too short, a fertilized egg does not have time to implant before hormones trigger the endometrial lining to shed (ie. your period). If this happens, the fertilized egg ends up expelled as part of the menstrual period. Luteal phase defects are typically due to low progesterone or an endometrium that is not responding to progesterone. Research shows that women with undiagnosed or untreated thyroid conditions often produce insufficient progesterone, leading to short luteal phases. 3 Hyperprolactinemia When the thyroid is not functioning properly, excessive amounts of thyroid-releasing hormone (TRH) may be produced, and this can cause the pituitary to release too much prolactin, a condition known has hyperprolactinemia. Elevated prolactin can cause a variety of hormonal issues that affect infertility, including irregular ovulation, anovulatory cycles, irregular menstruation, amenorrhea, and inhibition of conception. A qualified naturopath can help you to, not only identify and treat your thyroid disorder, but also to identify how your thyroid may have been affecting fertility and address it head-on to give you your best chance at conception! drsuelove.nd dr.sapnaflower.nd SOURCES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3657979/ https://pubmed.ncbi.nlm.nih.gov/29850652/

Did you know that finding time for relaxation could be key to managing your thyroid condition for improved fertility!? The effect of stress on thyroid function is complex. However, changes induced by stress on the sertonergic system, which is part of brain function and coritsol levels, may affect thyroid hormone metabolism. Cortisol, the main hormone produced in response to stress, can suppress pituitary function and key thyroid-stimulating hormone (TSH) from being rel...eased, thereby inducing hypothyroidism. We recommend trying to find time for some kind of stress-management practice daily! It can be big or small, take 2 minutes or 20 minutes, as long as it helps you to reduce stress and find a smile, it's working! Here are some suggestions to get you started: Mindfully take 3 deep breaths when you're starting to feel overwhelmed (that's all it takes to start reducing cortisol levels) Find some time for meditation Consider a developing a yoga practice Get outside to enjoy nature and fresh air Do exercise you enjoy (walking, swimming, cycling... whatever works for you!) Connect with a friend who truly makes you smile Today we decided to combine a few of those and enjoyed a nice walk outside down to the beach with each other! What are you doing to manage stress today!? @drsuelove.nd @dr.sapnaflower.nd See more

Can food & nutrition help you balance hormones & improve sleep? Absolutely! Nutrition can pay a powerful role in finding hormone balance. Key concepts, such as getting enough protein in the morning, consuming enough healthy fats and reducing intake of refined sugar and carbohydrates can go a LONG way toward improving hormone balance.... Over time, developing these healthy habits will improve hormone balance and help to improve sleep. However, there are particular foods that you can start to incorporate now that may help you catch a few more zzz's in the meantime. Tart Cherry Juice Known for its ability to promote sleepiness, tart cherry juice has been studied for its role in relieving insomnia. The sleep-promoting effects of tart cherry juice are due to its high amounts of melatonin. Chamomile Tea You've probably heard this one before but that's because it's worth mentioning! Chamomile tea contains apigenin, an antioxidant that bind to certain receptors in your brain that may promote sleepiness and reduce insomnia. Kiwi According to studies on their potential to improve sleep quality, consuming 1-2 kiwis before bed may help you fall asleep faster and stay asleep longer. The sleep-promoting effects of kiwis are sometimes attributed to serotonin. However, it has also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may also be partially responsible. Fatty Fish You may have heard of many health benefits of fatty fish like salmon, tuna, trout and mackerel, but did you know that improved sleep could be one of them? The combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin. Once again these are just a few ideas to start with! Speak to your naturopath to discuss further how food may be your first line of defence against the sleep concerns that can come with hormonal imbalance! @dr.sapnaflower.nd @drsuelove.nd SOURCES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4440346/

Could Bio-Identical Hormone Replacement Therapy help with menopause-related sleep concerns? The decision to use bio-identical hormone replacement therapy (BHRT) is a highly individualized one to be made with a qualified health care provider with consideration of the individual's health, family medical history, age, where they are in the menopausal transition, the severity of their menopause symptoms and the effectiveness of non-hormonal interventions in relieving those sym...ptoms for them. Here, we will discuss what the science says about the benefits and risks of BHRT when used to treat symptoms of menopause, including sleep. BHRT is used to supplement the dwindling supply of the body's own hormones, as production decreases during and after menopause. The most common hormones supplemented are estrogen and progesterone, though other hormones, including testosterone and DHEA, are also sometimes used. Studies show that BHRT can improve sleep quality in women who have recently undergone menopause. BHRT has proven to help women fall asleep faster, reduce their nighttime awakenings, strengthen their sleep cycles and boost REM sleep. We invite you to book a naturopathic consultation to discuss your options in full and safely evaluate the best course of action for your health! @dr.sapnaflower.nd @drsuelove.nd SOURCES: https://jamanetwork.com/journals//article-abstract/2653735 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897322/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045782/ See more

How to naturally balance your hormones for a great night's sleep! Since last week, we have discussed the relationship between sleep and the menstrual cycle, PCOS, pregnancy, & menopause. In doing so, we have aimed to decode the hormonal trends & imbalances that can come with these experiences and why they might make getting a good night's sleep a little more challenging. The good news is, there is SO MUCH we can do to support hormonal health through all of these circumstance...s in order to improve your sleep! Here are a few quick thoughts!: 1 Support progesterone production As discussed last week, progesterone plays a key role in relaxation in preparation for good quality sleep. To start, consider upping your intake of foods containing key nutrients such as zinc, vitamin E and vitamin B6 to help boost progesterone naturally 2 Exercise regularly Breaking a sweat regularly is one of the best natural ways to decrease insulin levels, manage stress, and combat inflammation, all of which can contribute to hormonal imbalances and conditions like PCOS. Don't worry! You don't need to work out every day vigorously to feel the hormonal benefits of exercise! Research has shown any physical activty on a routine basis is beneficial. 3 Show your adrenals some love Your adrenals are tiny glands, responsible for all of your stress hormones, your mineralcorticoids and some of your sex hormone production. After menopause, the adrenals are the only organ (besides fat cells!) that will keep up with sex hormone production. If we are constantly pumping out stress hormones, your adrenals may become too depleted to keep up with sex hormone production, which ultimately leads to imbalances and even more dramatic fluctuations come menopause. To support the adrenals, we need to work on managing mental and physical stress. A little extra vitamin C and electrolytes can go a long way too! Those three things are just the tip of the iceberg when it comes to how we can balance hormones for better sleep! Book a naturopathic appointment today to dig deep into how we can help you! drsuelove.nd @dr.sapnaflower.nd

Sleep & menopause! As a woman nears menopause, her hormone levels go through dramatic changes. This can lead to symptoms such as night sweats and hot flashes, which may wake women up during sleep. Additionally, lower levels of progesterone may lead to irritability or difficulty relaxing. ... Research suggests that progesterone and estrogen may protect women against sleep apnea. As those hormones drop off through menopause, women become more likely to develop this condition. Some studies have also found that as women hit menopause, they spend less time in rapid eye movement (REM) sleep and when they wake up, they feel less well rested. Of course, going through menopause does not automatically mean you will have sleep problems. There is so much that we can do in naturopathic medicine that can support your hormonal health through this transition time to prevent or relieve these types of concerns. A few quick ideas? Curbing your red meat and alcohol consumption - both disrupt healthy hormone cycling and provoke inflammation. You may also consider avoiding spicy foods, which are known to trigger hot flashes! Curious as to whether hormone replacement therapy might help? We get this question a lot so stay tuned for our post later this week! For more personalized recommendations and support, see us for a naturopathic consultation today! @drsuelove.nd @dr.sapnaflower.nd SOURCES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045782/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7450669/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6466410/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4542146/ See more

Sleep & pregnancy! The nine months of pregnancy can be quite the quagmire of wayward hormones, as both progesterone and estrogens swirl through your body to support the growing fetus. During the first trimester, progesterone levels rise exponentially to help keep the uterus muscle relaxed and boost the body's immune system. Again, progesterone is a relaxation hormone, which may be the reason women report feeling drowsy and taking more naps in the first 12 weeks of ...pregnancy. However, while pregnancy can make you feel exhausted all day long, it can also cause insomnia at night. For one, the excessive daytime sleepiness and napping may impair sleep & sleep quality at night. Additionally, estrogen levels also skyrocket in the first trimester: A woman actually produces more estrogen during one pregnancy than throughout the entire rest of her life. Estrogen reduces the amount of Rapid Eye Movement (REM) sleep, impacting quality of sleep in the first trimester. By the third trimester, progesterone and estrogen levels even out. But by then, other factors like frequent urination, restless leg syndrome, heartburn and difficulty breathing can make it hard to get a solid night's sleep. If you are having trouble getting sleep during pregnancy, speak to your naturopath about your options for safe natural sleep-aids like lavender to help you get some good quality zzz's before the baby arrives! @drsulove.nd @dr.sapnaflower.nd SOURCE: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5017073/ See more

Sleep & PCOS! According to a study published in Clinical Endocrinology, Women with polycystic ovarian syndrome (PCOS) are more likely to experience sleep disturbance. Let's explore why that might be and what we can do about it!... In yesterday's post, we discussed how the normal fluctuation of female hormones affects women's sleep throughout our cycles. As you may have noticed, progesterone seems to have the biggest influence on our ability to snooze! PCOS is marked by a hormonal imbalance, typically presenting as higher levels of testosterone and lower levels of progesterone. This leads to symptoms such as irregular periods, weight gain, fatigue, unwanted hair growth and, yes, those pesky sleep problems! These typically low levels of progesterone in PCOS are likely contributing to these sleep disturbances as women with the condition do not benefit from this relaxation hormone. Additionally, excess androgens are also known to induce changes in body composition, including increased central obesity. Androgen-induced changes to central adiposity may contribute to the prevalence of obstructive sleep apnea in women with PCOS. It is also worth noting that other factors may be influencing sleep disturbance in PCOS, including insulin resistance and cortisol regulation. Unfortunately, poor sleep quality is also associated with increase risk of obesity and insulin resistance, which play key roles in PCOS. It's one of those viscous cycles! The good news is there is SO MUCH that we can do, even just with diet and lifestyle, to help resolve PCOS and related symptoms! If you have PCOS and have been experience significant sleep disturbances, consider reaching out to your naturopath today to discuss how we can help address PCOS, and resolve those sleep problems for good! SOURCES: https://onlinelibrary.wiley.com/doi/abs/10.1111/cen.13922 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5799701/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6202781/

Sleep & your menstrual cycle! Most girls begin menstruating between the ages of 10 and 15, launching a life-long cycle of hormonal fluctuations that can affect sleep. In fact, research shows that not until puberty do sleep differences between boys and girls appear. ... In the week before her period, a woman's progesterone levels rise to prepare her body for a potential pregnancy. This is when you're likely to get your best sleep since progesterone is a relaxing hormone that can help you to drift off. If there is no pregnancy, however, progesterone levels decrease and this is what prompts the uterine lining to shed and menstruation to begin. This drop off, just before a woman's period, is also why some women find it particularly difficult to get quality sleep in those "PMS" days. After menses, progesterone levels will slowly rise again, allowing sweet dreams to come more easily. QUICK TIP: If you're finding that you're running a sleep debt in the days before your period starts & early menstruation, try making daily exercise a priority. Sometimes this is all it takes to help your body tire out by bedtime and catch a few more zzz's! @drsulove.nd @dr.sapnaflower.nd SOURCES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7450669/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/ See more

For women, we know that hormones can certainly influence our moods and appetites, but did you know that they can also play a huge role in our sleep!? It is estimated that 1/4 women has some insomnia symptoms, such as trouble falling asleep, trouble staying asleep or both. Additionally, insomnia is much more common in women than in men. ... This may be due to the influence of our ever-fluctuating hormones. In fact, research shows that not until puberty do sleep differences between boys and girls appear, further indicating that our sex hormones play a role. This week, we will take a deep dive into the ways in which your hormones may affect your sleep, as well as what we can do about it! We will cover: sleep & your menstrual cycle sleep & PCOS sleep & pregnancy sleep & menopause naturally balancing hormones to improve sleep how hormone replacement therapy may help foods to help you sleep... & maybe even a tasty recipe! Stay tuned, ask questions and share your experience as we go! See more

What new hobbies have you taken up during COVID? . Dr.Allyshia shared this! . I feel energized when I’m more connected to nature, so I downloaded the All Trails app and I fell in LOVE!... . There are so many great trails that I have never known about so close to home and work. . I’ve been using the app to plan my hikes to unwind after a long work week, step out on my lunch break for a change of scenery or plan weekend day trips! . We’d love to hear what you’ve been up to! . #covidhobbies #nature #trails #hikes #urbanbeauty @drallyshiadaley See more

As school starts up, get ready for this complaint coming your way! Here are some tips to consider as we all get into our new normal... . Also, check out our most recent blog post on getting kids mask-ready! https://restoreyourhealth.ca/kids-and-masks-our-new-normal/ #masksforall #newnormal #tdsb #backtoschool #kidmasks #easttoronto #leslieville #beachestoronto

Happy Labour Day! The clinic is closed today, but that doesn’t mean there’s no labour happening. Dr. Daniel and Dr. Allyshia are labouring away on some fine sauce! See you tomorrow! . #happylabourday @dcchiroclinic @drallyshiadaley

Are you and your kids thinking about the practicalities of mask wearing at school? We’ve been assured our kids will be able to take them off for breaks... hence the great question asked by Dr. Sapna’s daughter. What do I do when I have to take off my mask, Mummy? My 6 yo asked me this this week and I thought, hey, that’s a useful post! To make it easy, check out the mask report card This goes for the smalls and the biggies. The girls are getting really good at quietly p...ointing out when they see the wrong way, sometimes not so quietly. Here’s what we’re practicing at home when it comes to safe mask removal for kids: Cleaning our hands (wash or sanitizer) Using both hands to take off their mask by the strings. Holding the mask by the strings, like a hammock or a basket. During snack / lunch time: Pack a clean cloth (can be a reusable ) in their lunch bag and place the mask, design down on the clean cloth on the desk (or in a clean bag, container or fanny pack). Wash hands again! I hope you find this useful. Stay tuned for the next kid question in my mask series: MY MASK FEELS ICKY. I know...not a question, and yet also requires answers #masksforall #backtoschool #covidlife #newnormal #safety_first #leslieville #beachestoronto @dr.sapnaflower.nd

Could you use a massage this afternoon? We had a last minute cancellation with our amazing RMT Derek, and so we have an opening at 3 or 4 pm! PM, email [email protected] or visit our online booking page (link in bio) . #massage #rmt #leslieville #restoreyourhealth