01/Apr/2024

In the complex realm of cancer care, the quest for effective treatments and supportive care modalities is relentless. But for an endeavor so vital, there’s an ongoing discourse that questions the conventional approach to oncology in North America. The discussion revolves around a seemingly overlooked corner of medical practice that has captivated the interest, if not the acceptance, of a growing number of patients and health enthusiasts – Complementary and Alternative Medicine (CAM). This divergent model offers a spectrum of therapies, ranging from herbal remedies to meditation, and with the maturation of its applications worldwide, one cannot help but ask: why haven’t these benefits permeated the core of North American oncology?

Understanding Complementary and Alternative Medicine (CAM)

CAM encompasses treatments and healing practices outside of mainstream healthcare. This includes traditional Chinese medicine, Naturopathy, Ayurveda, Chiropractic and more. The roots of CAM are diverse, spanning centuries and continents. In juxtaposition to the high-tech and pharmacologically dominant healthcare of North America, CAM often relies on natural materials and centuries-old practices. Yet, modern CAM therapies are integrated with a level of sophistication that is constantly evolving. In several parts of the world, such as in Asia and parts of Europe, CAM is not merely an eccentric affix but a fundamental component of healthcare delivery, recognized and regulated accordingly.

The Current Landscape of Oncology Care in North America

When it comes to cancer care, the North American healthcare system predominantly defaults to what is perceived as the gold standard – surgery, chemotherapy, and radiation therapy. These modalities have made significant strides in improving survival rates for many cancer types, but they often come with a spectrum of side effects that can challenge a patient’s day-to-day life. There’s a growing understanding that cancer care should not be solely about treating the disease but also about enhancing the quality of life during the patient’s cancer journey.

Why CAM is Not Widely Embraced in North American Oncology

The relative absence of CAM in conventional North American oncology practices can be attributed to a multitude of reasons. Historically, orthodox medicine has been on a conquest to institutionalize a more standardized approach with an emphasis on scientific rigour and evidence-based practice. This quest, while invaluable in ensuring the safety and efficacy of treatments, has been somewhat exclusionary towards CAM, which often lacks the same level of randomized controlled trials and mechanistic understanding that typifies traditional Western medicine. Regulatory barriers also play a significant role, with CAM products and practices typically falling outside the purview of the FDA and similar regulatory bodies, leading to concerns about safety and efficacy.

The Potential Benefits of Integrating CAM with Conventional Oncology

Despite the barriers, there is a burgeoning body of evidence that suggests certain CAM modalities could play a supportive role in cancer care. These can include managing treatment side effects, addressing mental health concerns, improving well-being, and possibly even influencing the efficacy of conventional treatments. For example, acupuncture has shown promise in alleviating chemotherapy-induced nausea, while yoga and meditation can aid in reducing stress and anxiety, which are often elevated in cancer patients.

Learn more about integrative cancer care HERE

Overcoming Barriers to Integration

Moving towards a more integrated model of oncology is not without its hurdles, but progress can be made with a holistic approach. This would require bridging the knowledge and practice of CAM with that of conventional oncology, fostering open communication channels, and galvanizing collaborative efforts. Legislative and educational reforms could serve to demystify CAM, addressing patient safety and ensuring well-informed decision-making. Increased funding for research into CAM’s applications in oncology is also crucial, to solidify a scientific foundation on which to build integrative care models.

Patient Empowerment and Informed Decision Making

In an era where patient autonomy and shared decision-making are increasingly valued, information is key. It’s essential that patients are equipped with resources to understand the potential benefits and risks of CAM, should they choose to explore such avenues in their cancer care. A harmonious dialogue with healthcare providers, who are often the gatekeepers to medical options, can enhance patient empowerment and personalize the healing process.

Conclusion

The integration of CAM with conventional oncology care presents an opportunity to elevate the standard of cancer care in North America. While the path to such integration may be fraught with challenges, the end goal – to provide comprehensive, patient-centred care that optimizes health and well-being – is one that should merit collective exploration. By fostering a culture of openness, rigorous inquiry, and patient-centric care, we can aspire to a healthcare landscape that respects tradition while leveraging innovation to its fullest.

It’s time to ask bold questions and seek innovative solutions that accommodate the shifting perspectives and needs of those we serve. North America has the expertise and the will to innovate in its approach to health care. By working to integrate CAM with conventional oncology, we stand to better serve and support the individuals and families facing cancer, not only with the arsenal of modern medicine but with all the tools that history and culture have bequeathed.

Check out more articles on integrative approaches to cancer

DoctorShawn

25/Mar/2024

Understanding Estrogen Dominance and Corrective Measures

In the grand symphony of human health, hormones are the conductors, directing every system, cell, and function. Amidst these crucial messengers, estrogen stands as a prime influencer, dictating the orchestration of the female body’s development and maintenance. But when this estrogen takes centre stage excessively, a condition known as ‘estrogen dominance’ can throw the health harmony into disarray.

This comprehensive guide dives into the intricacies of estrogen dominance, its impact, and the corrective measures that can reset the hormonal balance for a healthier, harmonious life.

Defining Estrogen Dominance

Estrogen dominance is a term used to describe a hormonal imbalance where the levels of estrogen in the body exceed the optimal ratio to progesterone levels, leading to an imbalance between these two primary female sex hormones. While estrogen is crucial for the reproductive system’s growth and maintenance, an overload of this hormone relative to progesterone can lead to various health problems, particularly affecting women of reproductive age.

Identifying Estrogen Dominance

The body provides distinct cues when hormonal equilibrium is disrupted. Signs of estrogen dominance can range from irregular menstrual cycles to more pronounced symptoms like:

Increased PMS symptoms
Fibrocystic breasts
Weight gain, particularly around the hips and thighs
Menstrual problems like heavy bleeding or missed periods
Sluggish metabolism
Insomnia (especially premenstrually)

Lifestyle Factors and Causes

Understanding what leads to estrogen dominance is as vital as recognizing its symptoms. Several factors can tip the hormonal scales, including:

Diet

Consuming a diet high in refined sugars, unhealthy fats, and low in fibre can contribute to high estrogen levels. Processed foods with added hormones and antibiotics can further exacerbate the issue.

Stress

Chronic stress triggers the production of cortisol, throwing off the delicate balance of the endocrine system, which manages hormone levels.

Environmental Influences

Common household products may contain xenoestrogens, synthetic compounds that mimic the effects of natural estrogen, thereby increasing the body’s estrogen load.

Impact on Health

Estrogen dominance doesn’t merely affect reproductive health; it can also have far-reaching impacts, influencing:

Fertility

The fine-tuned balance between estrogen and progesterone is critical for reproductive health, influencing the chances of conception and a healthy pregnancy.

Mental Health

Studies link estrogen dominance to an increased risk of anxiety, depression, and in severe cases, cognitive decline and disorders like Alzheimer’s.

Cardiovascular Health

High levels of estrogen are associated with an elevated risk of blood clots, heart attack, and stroke.

Corrective Measures

The good news is that estrogen dominance is often manageable, and in some cases, reversible. These corrective measures can help restore hormonal balance:

Dietary Changes

Adjusting your diet to include more cruciferous vegetables like broccoli, kale, and Brussels sprouts can support the liver in metabolizing estrogen effectively.

Exercise

Regular physical activity can decrease the levels of circulating estrogen by influencing how estrogen is metabolized in the body.

Stress Management

Incorporating stress reduction techniques like meditation, yoga, or spending time in nature can help lower cortisol levels and restore hormonal equilibrium.

Supplements

Certain supplements such as DIM (Diindolylmethane) and Calcium-D-Glucarate can aid in the detoxification and elimination of excess estrogen from the body.

Natural Remedies

Nature has provided an array of tools to address hormonal imbalances. Natural remedies include:

Herbs

Herbs like chasteberry (Vitex agnus-castus) have been used for centuries to support reproductive health and hormone balance.

Essential Oils

Some essential oils, such as clary sage and thyme, are believed to have hormone-regulating effects when used aromatically or topically (diluted with a carrier oil).

Lifestyle Adjustments

Simple lifestyle tweaks like using natural personal care products, drinking from glass or stainless steel containers to avoid chemicals, and regularly practicing stress-reducing activities can make a significant difference.

Professional Interventions

When natural remedies and lifestyle changes are insufficient, professional interventions may be necessary:

Medical Treatments

Certain medications, such as bio-identical hormone replacement therapies (BHRT), can help regulate menstrual cycles and manage symptoms associated with estrogen dominance. There are various forms of hormone replacement therapy, some safer than others. A hormone replacement program needs to be tailored to the needs of each individual patient and therefore should be discussed with your healthcare professional.

Hormone Testing

Comprehensive hormone testing can provide invaluable insights into your estrogen-progesterone balance, guiding physicians in developing an appropriate treatment plan.

Conclusion

Hormonal balance, particularly that of estrogen and progesterone, is foundational to female health. Estrogen dominance is a common but often under-recognized disruptor of this harmony. By understanding the signs, causes, and corrective measures detailed in this post, women can take proactive steps towards reclaiming their hormonal equilibrium.

Be proactive about your hormonal health. Conduct routine self-assessments, seek professional guidance when needed, and be mindful of the factors that can influence your estrogen levels. Establishing and maintaining hormonal harmony is a pathway to a life where every element of your being, from fertility to mental and cardiovascular health, operates in tune with your natural rhythm.

DoctorShawn

04/Mar/2024

In the never-ending quest for more effective mental health treatments, a centuries-old compound is re-emerging with potential to revolutionize the field. Psilocybin—known for its presence in “magic mushrooms”—is at the heart of a new wave of psychotherapy, proving to be an intriguing addition to the toolkit of psychiatrists and mental health professionals. This blog post will explore the advancements in assisted psilocybin psychotherapy, shedding light on its potential, current state, and future trajectory.

Understanding Psilocybin Psychotherapy

Unlocking the Substance

Initially introduced to the masses by indigenous cultures, psilocybin is a naturally occurring compound found in certain mushrooms. It became widely known in the West during the counterculture movement of the 1960s, only to be banned in many countries following stricter categorization of substances. Despite this, research persisted underground and in more permissive regions.

Delving into the Psychedelic Experience

When correctly administered in a controlled environment, psilocybin produces powerful psychological effects, including a profoundly altered state of consciousness. This experience, often described as “psychedelic,” can involve euphoria, introspective insights, and a sense of interconnectedness with the universe. In the context of therapy, this altered state is approached with intention, guiding patients through a process of self-reflection and emotional healing.

Benefits of Assisted Psilocybin Therapy

Mental Health Improvements

Research indicates that psilocybin therapy has the potential to significantly alleviate symptoms in various mental health conditions, such as depression, anxiety, and PTSD. The therapy’s effects are reported to be enduring, with some studies showcasing a single dose’s ability to induce a lasting positive shift in mood and outlook.

Treatment-Resistant Conditions

One of the most promising aspects of psilocybin therapy is its ability to aid individuals who are resistant to traditional treatment. In the realm of depression, where conventional approaches can fail a significant portion of patients, psilocybin might provide a much-needed alternative path toward healing.

Holistic Healing Approach

Assisted psilocybin therapy is more than just a psychological experience; it’s frequently described as a spiritually significant event. Its holistic approach addresses the interconnected nature of mental, emotional, and sometimes even physical well-being, leading to a more comprehensive healing process.

Current Research and Studies

Groundbreaking Discoveries

Recent studies on psilocybin therapy have provided compelling evidence of its effectiveness. For instance, a landmark study at Imperial College London revealed that patients with treatment-resistant depression experienced substantial reductions in depressive symptoms after two doses of psilocybin. Other research explores its potential for smoking cessation and even end-of-life anxiety in terminally ill patients.

Clinical Trials and Methodologies

To legitimize its medical application, psilocybin therapy is undergoing rigorous clinical trials. These trials employ a blend of traditional psychological support alongside carefully structured doses of psilocybin, ensuring the patients’ safety and maximizing the therapeutic experience.

Challenges and Considerations

Legal and Ethical Hurdles

Despite growing evidence of its benefits, psilocybin’s societal and legal status presents significant barriers. Its current classification as a Schedule I substance in the United States, for example, places tight restrictions on its use and research. There are also ethical considerations surrounding its use in therapy and accessibility to patients in need.

Integration into Mainstream Healthcare

For psilocybin therapy to reach its full potential, it must find acceptance within mainstream healthcare systems. This involves not only changing legal frameworks but also navigating the cautious medical landscape wary of its past associations with recreational use.

Future Outlook

Potential Impact on Mental Health Treatment

Should psilocybin therapy continue to demonstrate positive outcomes, it has the potential to reshape mental health treatment paradigms. Its possible use alongside, or in place of, traditional psychiatric medications is a promising avenue, offering a different approach for people who do not respond to conventional treatments.

Opportunities for Further Research and Development

The future of psilocybin therapy lies in extensive further research, exploring dosing regimens, the optimal therapeutic settings, and the full scope of its potential applications. Additionally, there’s room for the development of supportive technologies and treatment protocols addressing patients’ post-therapy integration and aftercare.

Conclusion

The recent advancements in assisted psilocybin psychotherapy mark a pivotal moment in the evolution of mental health care. While it faces significant hurdles, the accumulating evidence of its therapeutic capabilities, combined with the growing cultural openness to alternative healing modalities, suggests a bright future. The potential to uplift countless individuals from the trenches of mental health struggles underscores the importance of continuing the conversation and research around this potentially game-changing form of therapy. With the right support and approach, psilocybin therapy could stand as a beacon of hope for those in need of relief from the burdens of the mind.

For ongoing clinical trials and an in-depth look at psilocybin assisted therapy check out the work being done at Compass Pathways

Here are a few centres offering psilocybin assisted therapy:

Empire Psychotherapy

Numinus

Dr. Erica Zelfand N.D.

Check out my article on Psilocybin and the Default Mode Network Click Here

DoctorShawn

20/Feb/2024

I recently had a female patient come in with some concerns related to her menstrual cycle and fibroids. I decided to run a full panel of blood tests and discovered a low vitamin D level but a high calcium level. This is an unusual finding as calcium tends to be normal or low with a low vitamin D level. I immediately sent the patient for a serum Parathyroid Hormone test and it turned out to be elevated. That is what inspired me to write todays blog article.

In the intricate orchestra of human physiology, the parathyroid gland is a minuscule yet fundamental player. Despite its small size, this tiny gland, nestled within the larger thyroid, wields significant influence over a critical aspect of human health: calcium regulation. This comprehensive guide aims to cast a bright, educational spotlight on the parathyroid, offering insights into its anatomy, functions, associated disorders, diagnostic methods, and essential roles in maintaining overall health.

Chapter 1: The Parathyroid Gland Unveiled

Understanding Its Anatomy

The parathyroid gland is typically made up of four small, pea-sized nodules located behind the thyroid gland in the neck. These glands, rich in vascular tissue, are integral in the body’s calcium homeostasis, ensuring that levels of this crucial mineral are maintained within the narrow range necessary for normal cell function.

The Vital Role in Calcium Regulation

Calcium is a multi-functional mineral; it’s ubiquitous in the body, integral for nerve conduction, muscle function, blood coagulation, and bone health. The parathyroid hormone (PTH) is the orchestra conductor that maintains the body’s calcium levels, doing so through interactions with the bones, kidneys, and intestines.

Chapter 2: Parathyroid Disorders

Hyperparathyroidism: When Too Much of a Good Thing Goes Awry

Occurring when the parathyroid glands produce too much PTH, hyperparathyroidism can lead to hypercalcemia, a high level of calcium in the blood. This condition can result from a benign tumour on the gland or be a consequence of kidney failure, which impairs calcium excretion.

Hypoparathyroidism: The Paradox of Calcium Insufficiency

Conversely, hypoparathyroidism entails underproduction of PTH, which results in hypocalcemia, or low calcium levels. Autoimmune diseases, injury to the glands during surgery, or genetic disorders can be underlying causes of hypoparathyroidism, leading to symptoms like muscle spasms and mood changes.

Chapter 3: Diagnosis and Treatment

Identifying Parathyroid Disorders

The intricate balance of calcium regulation means that symptoms can be as varied as the diseases themselves. Blood tests to measure PTH and calcium levels, along with imaging studies such as neck ultrasounds, and CT scans, are standard diagnostic tools to elucidate parathyroid issues.

Restoring Balance: Treatment of Parathyroid Disorders

Treatment for parathyroid disorders can range from watchful waiting to managing symptoms with medications. In severe cases, surgical removal of the affected gland, known as a parathyroidectomy, may be the necessary recourse to restore optimal calcium balance.

Chapter 4: The Parathyroid’s Influence on Overall Health

The Bone of Contention: Parathyroid and Skeletal Health

Parathyroid disorders not only discompose the orchestra of calcium balance but have specific ramifications for bone health. Hyperparathyroidism, in particular, can cause weakened bones, a condition known as osteoporosis, affecting an individual’s mobility and overall quality of life.

Building the Big Picture: The Parathyroid’s Interaction with Other Organs

The parathyroid isn’t an island. Its intricate interplay with other organs, particularly the kidneys and the thyroid, further underscores its crucial role in maintaining the complex health harmony within the body. Understanding these interactions sheds light on the far-reaching effects of parathyroid disorders.

Chapter 5: The Future of Parathyroid Research and Health

Advances in Understanding and Treating Parathyroid Disorders

Research and advancements in parathyroid health are crucial as they pave the way for better diagnostic tools and more nuanced treatment options. Genetic studies and the development of targeted therapies are high on the agenda, promising a brighter outlook for those battling parathyroid disorders.

The Power of Prevention and Awareness

Empowerment through knowledge and awareness is the key to preventing and managing parathyroid disorders. Efforts to promote healthy lifestyle choices, regular health screenings, and the dissemination of information on early warning signs can significantly impact the management of parathyroid disorders.

Chapter 6: External Resources and Further Reading

For those interested in further exploration, a wealth of resources is available, including academic journals, medical databases, and reputable health organizations. The complexity and importance of parathyroid health demand continual learning and a collaborative approach among healthcare professionals, patients, and researchers.

Hyperparathyroidism

Parathyroid Research

In conclusion, the parathyroid gland may be petite, but its position as a regulator of calcium and a pivotal player in human health underscores its colossal importance. Its impact extends beyond its modest physical frame, making it an organ worth acknowledging and understanding in the broader tapestry of the human body.

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DoctorShawn

22/Jan/2024

Iron is a fundamental nutrient that our bodies can’t live without. It plays an instrumental role in the formation of hemoglobin, a protein in red blood cells that transports life-sustaining oxygen to every corner of our body. However, a deficiency of this vital mineral can lead to anemia, a condition marked by a lack of healthy red blood cells or hemoglobin in the body. This can result in a host of health problems, including fatigue, weakness, and even severe health complications.

Fortunately, iron supplements are a readily available solution that can help prevent and treat iron-deficiency anemia. With countless iron supplements on the market, it can be difficult to discern which one is best for you. In this article, we delve into the different types of iron supplements, their chemical compositions, and the specific studies that have used them to treat iron-deficiency anemia.

Ferrous Sulfate:

As the most common and cost-effective type of iron supplement, ferrous sulfate is a go-to solution for many. Available in both tablet and liquid form, it is easily accessible over the counter. Its chemical composition allows for optimal absorption when taken on an empty stomach. However, its usage can lead to side effects like constipation, nausea, and stomach upset. Despite these potential drawbacks, ferrous sulfate is often the first line of defense against iron-deficiency anemia and is a suitable supplement for those with low iron levels. A study published in the British Journal of Nutrition found that ferrous sulfate was effective in improving iron status in anemic women.

Ferrous Fumarate:

Ferrous fumarate distinguishes itself with its superior absorption compared to ferrous sulfate. This means it can deliver significant results in a shorter timeframe. Although available over the counter, it’s typically prescribed to patients with severe iron-deficiency anemia. Side effects such as constipation and stomach upset can still occur but are usually well-tolerated. A 2014 study published in PLOS ONE concluded that ferrous fumarate had a similar efficacy and tolerability to other iron preparations.

Iron Glycinate:

Known for its high bioavailability, iron glycinate is a type of iron supplement that is absorbed more easily by the body when compared to other types. This makes it an attractive option for individuals with low iron levels seeking an effective supplement with minimal side effects. Its chemical composition also makes it gentler on the stomach, making it a preferred choice for many. A 2017 study in the Journal of International Medical Research found iron glycinate to be a safe and effective treatment option for iron-deficiency anemia.

Iron Bisglycinate:

Iron bisglycinate is a gentle-on-the-stomach supplement that can be taken on an empty stomach. It is readily absorbed by the body, providing rapid results for those with low iron levels. However, it’s typically more expensive than other iron supplements. It’s an excellent choice for individuals who have experienced stomach-related side effects from other iron supplements. A study published in Nutrition Research found that iron bisglycinate was as effective as ferrous sulfate in treating iron-deficiency anemia, with fewer gastrointestinal side effects.

Heme Polypeptide Iron:

Heme polypeptide iron is a unique supplement derived from animal sources. Chemically similar to the iron found in hemoglobin, it is easily absorbed by the body and can be especially effective for individuals with iron-deficiency anemia or conditions that hinder iron absorption. Its primary advantage over other iron supplements is its reduced likelihood of causing gastrointestinal side effects like constipation, nausea, and stomach upset. Unlike many other iron supplements, heme polypeptide iron can be taken with or without food. However, due to its animal origin, it may not be suitable for vegetarians or vegans, and it’s generally more expensive. A study in the American Journal of Clinical Nutrition found that heme iron polypeptide provided a well-tolerated and effective option for the treatment of iron-deficiency anemia.

For more about iron deficiency anemia Click Here

Conclusion:

In conclusion, iron is a crucial element for our body’s overall health and wellbeing. Its deficiency can lead to anemia, posing serious health risks. Thankfully, there are various iron supplements available to prevent and treat this condition. Whether it’s the commonly used ferrous sulfate, the easily absorbed ferrous fumarate, the gentle-on-the-stomach iron glycinate, the quick-acting iron bisglycinate, or the animal-based heme polypeptide iron, each has its unique benefits and potential drawbacks. The choice of supplement largely depends on individual needs, tolerance, and lifestyle. It’s essential to remember that while supplements can help restore iron levels, they should not replace a balanced diet rich in iron. Always consult with a healthcare professional before starting any new supplement regimen. Your health is your wealth, so take the necessary steps to ensure it’s well-managed.

Find all these types of iron supplements and more at our online store Click Here

DoctorShawn

19/Dec/2023

Hello, fellow health enthusiasts! Today, let’s hit a high note and delve into something that combines our love for rhythm and wellness – Music Therapy.

Now, you might be thinking, “Music Therapy? Is that just listening to Mozart while sipping chamomile tea?” Well, not quite! The American Music Therapy Association defines it as “the clinical and evidence-based use of music interventions to accomplish individualized goals within a therapeutic relationship by a credentialed professional.” In simpler words, it’s using music strategically to improve your health and well-being.

Before you start frantically searching for your old recorder or tambourine, let’s tune into some of the incredible ways music therapy can strike a chord with your mental health.

1. Stress Relief: Researchers at Stanford University found that rhythmic music has a profound effect on brain function, acting like a natural stress-buster. So, the next time you’re pulling your hair out over your boss’s impossible deadline, maybe try drumming on your desk. Just tell your annoyed colleagues it’s for science!

2. Improved Mood: A study from the Journal of Positive Psychology suggests that people who actively engage with music through dancing or attending concerts report higher levels of subjective well-being. If you’ve ever belted out your favorite song in the shower or busted a move at a concert, you’ll know exactly what they’re talking about!

3. Better Sleep: Struggling with insomnia? A review of 10 different studies found that listening to relaxing classical music before bed significantly improves sleep quality. So, Beethoven might just be the sleep guru you’ve been looking for.

4. Enhanced Focus: A study published in the Journal of Neuroscience discovered that background music helps people focus on tasks, especially those that require constant attention. So, if you’re finding it hard to concentrate on this blog (I’ll try not to take it personally), maybe put on some Bach.

Working with a music therapist

Music therapy treatment sessions can be an enlightening and transformative experience. Under the guidance of a certified music therapist, these sessions generally begin with an initial assessment to understand the client’s needs and establish therapeutic goals. Following this, the therapist uses various music-based activities, which may include listening to music, creating music using instruments, singing, or moving to music.

The cost of music therapy can vary greatly depending on the therapist, location, and duration of the session, but generally, it ranges from $70 to $120 per session. Some health insurance providers may cover part or all of the cost, so it’s worth checking with your provider.

The course of music therapy is highly individualized and depends on the client’s specific needs. However, most people typically begin to see the benefits after 6 to 12 weekly sessions. It’s important to remember that the journey of healing and growth is different for everyone, and some may require more sessions to experience significant improvements.

Music therapy is a versatile therapeutic tool that can be used to treat a wide range of conditions, including depression, anxiety, stress, addiction, and even physical ailments like chronic pain. By providing an outlet for self-expression and a means to explore and regulate emotions, music therapy can enhance relaxation, promote emotional well-being, and facilitate personal growth.

Overall, music therapy is not just about the music—it’s about using music as a channel to open doors, heal wounds, and create connections. It’s a symphony where each note, each pause, and each crescendo is a step toward wellness.

Looking for a music therapist? Here is a link to the Ontario Association of Music Therapists

Incorporating music into daily living

Now, you might be thinking, “This all sounds great, but how do I incorporate this into my daily routine?” Well, here’s the beauty of music therapy – it can fit into every nook and cranny of your day. Listen to uplifting tunes while brushing your teeth, hum a calming melody during your commute, or even conduct a mini symphony while waiting for your coffee to brew!

The science is clear: music therapy hits all the right notes when it comes to boosting mental health. It’s like having your own personal health DJ, spinning tracks to help you handle stress, improve your mood, get better sleep, and enhance focus. So, why not give it a try? After all, in the wise words of Friedrich Nietzsche, “Without music, life would be a mistake.”

Alright, health-conscious maestros, it’s time to wrap up this symphony. Stay tuned for more exciting health revelations, and remember, always keep your mind sharp and your playlists sharper!

Click Here for more articles by Dr. Shawn Meirovici N.D.

DoctorShawn

27/Jun/2023

Summer is always a great time to enjoy the great outdoors and soak up some vitamin D. However, it is all too easy to get too much sun exposure which leads to the painful effects of sunburn. Sunburn is not only painful but it can lead to skin damage and, in the long run, increase your risk of skin cancer.

if you’re one of the many who’ve been lounging outside without sunscreen, or maybe you were negligent with reapplication, you’re probably feeling the burn! Luckily, there are natural ways to moisturize and nourish the skin after sunburn. But before we get to those natural remedies it is important to know what the first steps should be after a sunburn.

So let’s review sunburn first aid:

Move Out of the Sun: As soon as you notice signs of sunburn, such as redness or pain, move to a shaded area or indoors immediately to prevent further skin damage.
Cool Down Your Skin: Apply cold compresses to the sunburned area or take a cool (not cold) bath or shower to help soothe the skin and reduce inflammation.
Hydrate: Drink plenty of water to prevent dehydration, which can occur after excessive sun exposure and can worsen your sunburn symptoms.
Moisturize: Apply a moisturizing lotion or aloe vera gel to the affected area. This can help soothe the skin and prevent it from drying out and peeling.
Avoid Further Sun Exposure: Stay out of the sun until your sunburn heals to prevent further damage. If you have to be outdoors, wear protective clothing and use a broad-spectrum sunscreen with an SPF of at least 30.

Now let’s review some natural moisturizers and topical treatments to help protect and repair the skin after sunburn:

1. Aloe Vera: Aloe vera is one of the most effective natural treatments for sunburn. Aloe vera has been used for centuries as a medicinal plant because it contains powerful compounds that work to reduce inflammation, stimulate skin growth, and has a cooling effect on the skin. Slice open an aloe vera leaf and apply the gel directly to your sunburned skin. Do this several times per day, and you should see a reduction in redness and pain in no time.

2. Oatmeal Bath: An oatmeal bath is another effective way to soothe sunburn. The anti-inflammatory properties of oatmeal combined with cool water can help to reduce redness and inflammation, which will make you feel better fast. Simply grind up some oats in a blender or food processor to create a fine powder. Add the oatmeal powder to a cool bath and soak in it for at least 20 minutes.

3. Green Tea: Green tea is packed with antioxidants that can help to repair sun-damaged skin. When you apply chilled green tea bags to your sunburned skin, the catechins found in the tea work to reduce skin inflammation and soothe the pain. Soak several green tea bags in cool water, and then apply them directly to the affected areas of your skin.

4. Shea Butter: The moisturizing qualities of shea butter can replenish the hydration lost in your skin due to sun exposure and help prevent peeling that often accompanies sunburn healing. Furthermore, shea butter contains fatty acids and plant sterols, such as oleic, palmitic, stearic, and linolenic acids. These oils are absorbed by the skin and used to reduce inflammation and soothe the skin. Shea butter is also rich in Vitamins A and E, which are known for their ability to repair damaged skin and improve skin conditions. In particular, Vitamin E is an antioxidant that can help neutralize free radical damage caused by sun exposure. Additionally, shea butter has reported healing properties that can be beneficial for repairing skin damage caused by sunburn

5. Coconut Oil: Coconut oil is a natural remedy for sunburn that can be used to moisturize the skin after it has been exposed to the sun. Coconut oil is full of natural antioxidants that help to protect the skin and prevent damage from UV rays. Apply it liberally after a shower to moisturize and soothe sunburnt skin.

Sunburn is painful but luckily, there are natural remedies that can help alleviate the pain. Aloe vera, oatmeal, green tea, apple cider vinegar, and coconut oil are all great natural ways to ease the symptoms of sunburn. But remember, prevention is better than cure. Avoid sunburn by using sunscreen, seeking shade during peak hours of sun, and covering up with hats and clothing. Keep safe this summer and enjoy the outdoors!

DoctorShawn

24/May/2023

Spring is upon us, and with it comes the sniffles, sneezes, and itchy eyes that many people experience due to seasonal allergies. While over-the-counter medications may offer some relief, they can often come with unwanted side effects. Fortunately, there are a number of natural remedies that can be effective in treating seasonal allergies. Here are the top 10 natural remedies for seasonal allergies that actually work.

Local honey

Consuming a teaspoon of local honey every day can help build up your immunity to pollen, which is a common trigger for seasonal allergies. This technique is also known as allergen-specific immunotherapy. The concept is that local honey contains small amounts of the same pollen that causes your allergies, which in turn can help your body get used to it over time.

Neti pot

A neti pot is a small pot used to flush out your nasal passages with saline solution. This can help relieve congestion and other symptoms of seasonal allergies. Just be sure to use distilled or boiled water, as tap water can contain harmful bacteria.

A systematic review published in 2012 analyzed the effectiveness of saline nasal irrigation (SNI), including the use of neti pots, in treating various upper respiratory conditions such as allergic rhinitis. The review concluded that SNI could be effective in alleviating symptoms associated with seasonal allergies.

Probiotics

Probiotics are known to promote a healthy immune system, which can help reduce allergy symptoms. You can consume probiotics in supplement form or by eating foods like yogurt, kefir, and kimchi.

A recent meta-analysis published in 2020 evaluated the efficacy of probiotics in the management of seasonal allergic rhinitis. The study analyzed data from 23 randomized controlled trials involving a total of 1916 participants. The results suggested that probiotic supplementation could improve overall quality of life and reduce nasal symptoms in individuals with seasonal allergic rhinitis.

It’s important to note that the specific strains of probiotics, dosage, and treatment duration varied among the studies included in the meta-analysis. Further research is needed to identify the most effective probiotic strains and treatment protocols for managing seasonal allergies. As always, it’s recommended to consult with your naturopathic doctor before starting any new supplement regimen.

Quercetin

Quercetin is a flavonoid found in fruits and vegetables, such as apples, onions, and broccoli. It has anti-inflammatory properties that can reduce allergy symptoms. You can find quercetin in supplement form or try to incorporate more quercetin-rich foods into your diet.

A study published in 2016 investigated the effects of quercetin combined with vitamin C and bromelain on upper respiratory tract infections (URTI), which can share some symptoms with seasonal allergies.

The double-blind, randomized, placebo-controlled trial involved 45 participants who were given the quercetin-vitamin C-bromelain combination or a placebo. The study found that the combination supplement significantly reduced the severity and duration of URTI symptoms and improved overall physical performance.

Vitamin C

Vitamin C is an antioxidant that can also reduce inflammation in the body, making it a great natural remedy for seasonal allergies. You can get vitamin C from foods like oranges, kiwi, and bell peppers, or in supplement form.

Vitamin C has been suggested to have some antihistamine effects, as it can influence the metabolism of histamine and potentially reduce its levels in the body. A study published in 1992 investigated the effect of vitamin C on histamine levels in vitro and in vivo.

The study involved two experimental approaches: an in vitro assay that examined the effect of various concentrations of vitamin C on histamine degradation, and an in vivo assay that measured plasma histamine levels in guinea pigs before and after vitamin C administration.

The in vitro assay demonstrated that vitamin C could enhance the degradation of histamine, while the in vivo assay showed a significant decrease in plasma histamine levels following vitamin C administration. The authors concluded that vitamin C could have potential antihistamine effects by influencing histamine metabolism and reducing its levels in the body.

Butterbur

Butterbur is an herb that has been shown to be effective in reducing allergy symptoms. However, it’s important to use a standardized extract of butterbur, as the raw herb can contain harmful toxins.

There is research suggesting that Butterbur (Petasites hybridus) can help reduce allergy symptoms, particularly in individuals with allergic rhinitis. One notable study published in 2002 compared the efficacy of Butterbur extract (ZE 339) to the antihistamine cetirizine in patients with seasonal allergic rhinitis (hay fever).

The study was a randomized, double-blind, parallel group comparison involving 131 participants. The participants were divided into two groups and received either the Butterbur extract or cetirizine for two weeks. The researchers assessed symptom scores and quality of life measures to evaluate the treatment effects.

The results showed that Butterbur extract was as effective as cetirizine in reducing allergy symptoms without causing drowsiness, which is a common side effect of antihistamines. The authors concluded that Butterbur extract could be an effective treatment option for patients with seasonal allergic rhinitis.

Eucalyptus oil

Inhaling eucalyptus oil can help reduce congestion and other symptoms of seasonal allergies. You can add a few drops of eucalyptus oil to a warm bath or to a diffuser to inhale the vapor.

A study published in 2019 investigated the effects of essential oils, including eucalyptus oil, on symptoms related to upper respiratory tract infections (URTIs). The study provides indirect evidence for the potential benefits of eucalyptus oil in reducing congestion.

The study is a review of the antimicrobial, anti-inflammatory, and antioxidant properties of various essential oils and their potential use in managing URTI symptoms. Eucalyptus oil, in particular, has been noted for its anti-inflammatory, analgesic, and expectorant properties, which can help alleviate congestion and other respiratory symptoms.

Acupuncture

Acupuncture involves inserting small needles into specific points on the body to promote healing. It has been shown to be an effective treatment for allergies, as it can help reduce inflammation and stimulate the immune system.

A study published in 2013 investigated the efficacy of acupuncture in patients with allergic rhinitis compared to sham acupuncture and antihistamine treatment.

The study was a multicenter, randomized, controlled trial involving 422 participants with allergic rhinitis. The participants were divided into three groups: real acupuncture, sham acupuncture, and antihistamine treatment (cetirizine). The treatments were administered for eight weeks, and the researchers evaluated allergy symptom scores and quality of life measures.

The results showed that participants who received real acupuncture experienced significantly greater improvements in their allergy symptoms and quality of life compared to those who received sham acupuncture or antihistamine treatment alone. The authors concluded that acupuncture could be an effective treatment option for patients with allergic rhinitis.

Stinging nettle

Stinging nettle is a plant that has been used for centuries to treat allergies and other ailments. It contains compounds that can reduce inflammation and histamine levels in the body, making it a natural antihistamine. You can consume stinging nettle in tea or supplement form.

a randomized, double-blind clinical trial involving 69 participants with allergic rhinitis. The participants were divided into two groups and received either freeze-dried stinging nettle or a placebo for one week. The researchers evaluated symptom scores to assess the treatment effects.

The results showed that 58% of the participants who received stinging nettle reported a moderate to significant reduction in allergy symptoms compared to the placebo group. The author concluded that stinging nettle could be an effective treatment option for patients with allergic rhinitis.

Reducing exposure

One of the most effective natural remedies for seasonal allergies is simply reducing your exposure to allergens. Try to stay indoors on high-pollen days, keep your windows closed, and use an air purifier.

Conclusion

While seasonal allergies can be a nuisance, there are a number of natural remedies that can provide relief without the unwanted side effects of over-the-counter medications. From local honey to acupuncture, these 10 remedies are worth trying if you’re looking for a natural way to alleviate your allergy symptoms. As always, it’s important to talk to your Naturopathic Doctor before starting any new treatment plan.

Reference: Hermelingmeier, K. E., Weber, R. K., Hellmich, M., Heubach, C. P., & Mösges, R. (2012). Nasal irrigation as an adjunctive treatment in allergic rhinitis: a systematic review and meta-analysis. American Journal of Rhinology & Allergy, 26(5), e119-e125.

Reference: Zajac, A. E., Adams, A. S., & Turner, J. H. (2020). A systematic review and meta-analysis of probiotic efficacy for allergic rhinitis. International Forum of Allergy & Rhinology, 10(6), 718-730.

Reference: Johnston, C. S., Martin, L. J., & Cai, X. (1992). Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis. The Journal of the American College of Nutrition, 11(2), 172-176.

Reference: Schapowal, A., & Petasites Study Group. (2002). Randomised controlled trial of butterbur and cetirizine for treating seasonal allergic rhinitis. BMJ, 324(7330), 144-146.

Reference: Sadlon, A., & Lamson, D. W. (2019). Immune-modifying and antimicrobial effects of Eucalyptus oil and simple inhalation devices. Alternative Medicine Review, 14(2), 33-47.

Reference: Brinkhaus, B., Ortiz, M., Witt, C. M., Roll, S., Linde, K., Pfab, F., … & Willich, S. N. (2013). Acupuncture in patients with seasonal allergic rhinitis: a randomized trial. Annals of Internal Medicine, 158(4), 225-234.

Reference: Mittman, P. (1990). Randomized, double-blind study of freeze-dried Urtica dioica in the treatment of allergic rhinitis. Planta Medica, 56(1), 44-47.

DoctorShawn

10/May/2023

Chronic Fatigue Syndrome is a debilitating condition characterized by severe fatigue, muscle and joint pain, and disrupted sleep. While the exact cause of chronic fatigue syndrome is unknown, it is believed to be triggered by a combination of factors such as viral infections, stress, and environmental toxins. Traditional medicine may offer prescription drugs to manage the symptoms, but a Naturopathic Doctor can offer a more natural and holistic approach to the condition. In this blog post, I explore some naturopathic solutions for chronic fatigue syndrome.

1. Diet

What we eat plays a significant role in our overall health, and the same is true for chronic fatigue syndrome. A diet that is high in refined carbohydrates, processed foods, and added sugars can exacerbate the symptoms of chronic fatigue syndrome. Instead, focus on a diet that is rich in whole foods like fruits, vegetables, whole grains, and lean protein. A healthy diet can also help reduce inflammation in the body, one of the underlying causes of chronic fatigue syndrome.

Some studies have found that CFS patients have lower levels of certain micronutrients, such as magnesium, vitamin C, and vitamin B12, while others have reported that certain dietary interventions, such as a low-FODMAP diet or a gluten-free diet, can improve symptoms.

One study published in the “Journal of Human Nutrition and Dietetics” found that among CFS patients, a low-FODMAP diet led to significant reductions in symptoms such as bloating, abdominal pain, and fatigue. Another study published in the “Journal of Nutritional Biochemistry” found that supplementation with magnesium and malic acid improved pain and energy levels in CFS patients. Moreover, a review published in the “Journal of Clinical Medicine” concluded that dietary interventions have the potential to improve symptoms and quality of life in CFS patients.

2. Exercise

While it may sound counterintuitive, regular exercise can help manage the symptoms of chronic fatigue syndrome. Exercise can help boost energy levels, improve sleep, and reduce symptoms of depression and anxiety.

Several studies suggest that a graded return to exercise can be highly beneficial in the management of Chronic Fatigue Syndrome (CFS). Exercise therapy has been shown to improve physical and mental functioning as well as reduce fatigue and pain in patients with CFS. It is important to note that CFS patients should gradually build up the frequency and intensity of physical activity, under the guidance of a healthcare professional, to avoid exacerbating their symptoms.

One randomized controlled trial published in “The Lancet” found that a graded exercise program significantly improved self-reported physical functioning and fatigue levels in patients with CFS compared to those who received standard medical care. Another study published in the “Journal of Chronic Fatigue Syndrome” reported that a graded exercise program reduced symptoms and improved quality of life in patients with CFS. The study also found that participants who received cognitive behavioral therapy in combination with the exercise program experienced further improvements in fatigue and functioning.

The Institute of Medicine recommends that healthcare providers monitor their patients’ exercise programs carefully, ensuring they are of low intensity and gradually increased in duration as patients’ symptoms improve. They should also focus on regular physical activities such as walking, stretching, tai chi, and light aerobic exercises. CFS patients should avoid over-exertion, and patients need to know what constitutes excessive exertion and learn to avoid it.

3. Herbal Remedies

Adaptogenic herbs have been used for centuries in traditional medicine to help manage chronic stress and improving energy levels. Some research suggests that adaptogenic herbs such as Rhodiola Rosea, Ashwagandha, and Ginseng may also be beneficial in managing Chronic Fatigue Syndrome (CFS).

A study published in the “Phytomedicine: International Journal of Phytotherapy and Phytopharmacology” found that supplementation with Rhodiola Rosea improved symptoms such as fatigue, headache, mood, and cognitive function in patients with CFS. Another study published in the “Journal of Alternative and Complementary Medicine” reported that high-concentration Ashwagandha extract improved energy levels and sleep quality in adults suffering from chronic stress, a condition closely related to CFS.

Ginseng is another adaptogenic herb which has been studied in relation to its effects on chronic fatigue. A research article published in the “Journal of Ginseng Research” suggested that Korean Red Ginseng can improve fatigue and quality of life in patients with CFS. Moreover, a randomized, double-blind, placebo-controlled study published in the “Journal of Human Nutrition and Dietetics ” reported that Panax Ginseng improved mental health, social functioning, and vitality in CFS patients.

4. Acupuncture

Acupuncture has been suggested as a potential complementary therapy for the management of Chronic Fatigue Syndrome (CFS). Although the studies suggesting its effectiveness are limited and small-scale, the results have been promising. Acupuncture aims to stimulate specific points on the body using needles or other means to elicit therapeutic responses.

One study conducted at a university in the UK reported that acupuncture resulted in significant improvements in fatigue, anxiety, and depression in CFS patients. Another study published in the “Journal of Alternative and Complementary Medicine” reported that acupuncture improved sleep quality and reduced fatigue levels in patients with CFS.

A review published in the “Journal of Alternative and Complementary Medicine” suggested that acupuncture has the potential to improve CFS symptoms such as fatigue and pain. It also noted that the efficacy of acupuncture treatments depends on the practitioners and the precise nature of the method used, as well as the severity of the condition.

5. Mind-Body Techniques

Mind-body therapies such as meditation, yoga, and cognitive-behavioral therapy (CBT) have increasingly been recognized as effective complementary therapies for the management of Chronic Fatigue Syndrome (CFS). Several studies have shown that these therapies can help improve physical symptoms, manage stress and anxiety, and improve overall quality of life in patients with CFS.

One study published in the “Journal of Psychosomatic Research” reported that patients with CFS who participated in a mindfulness-based stress reduction (MBSR) program experienced significant reductions in fatigue, depression, and anxiety. Another study published in the “Journal of Clinical Psychology” found that patients who received cognitive-behavioral therapy experienced a significant reduction in physical symptoms, anxiety, and depression.

Yoga is another mind-body therapy that has been found to be beneficial in treating CFS symptoms. A study published in the “Journal of the American Osteopathic Association” reported that patients with CFS who participated in a gentle yoga program experienced a significant reduction in fatigue and improved quality of life.

Conclusion:

Chronic fatigue syndrome can be a challenging condition to manage, but there are many natural and holistic solutions available. Incorporating a healthy diet, regular exercise, herbal remedies, acupuncture, and mind-body techniques can help manage the symptoms of chronic fatigue syndrome and improve overall quality of life. As with any medical condition, it is important to consult a licensed healthcare professional before starting any new treatments or therapies.

References:

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Arroll M, et al. “Nutrient intakes in patients with chronic fatigue syndrome.” Journal of Human Nutrition and Dietetics. 2010;23(4): 382-5. doi: 10.1111/j.1365-277x.2010.01070.x.
Staudacher HM, Irving PM, Lomer MCE, Whelan K. “The challenges of control groups, placebos and blinding in clinical trials of dietary interventions.” Proceedings of the Nutrition Society. 2017;76(3): 203-12. doi: 10.1017/s0029665116001158.
Cox IM, Campbell MJ, Dowson D. “Red blood cell magnesium and chronic fatigue syndrome.” The Lancet. 1991;337(8744): 757-60. doi: 10.1016/0140-6736(91)90984-z.
Whiting P, Bagnall AM, Sowden AJ, Cornell JE, Mulrow CD, Ramirez G. “Interventions for the treatment and management of chronic fatigue syndrome: a systematic review.” JAMA. 2001;286(11): 1360-8. doi: 10.1001/jama.286.11.1360.
White PD, et al. “Comparison of adaptive pacing therapy, cognitive behaviour therapy, graded exercise therapy and specialist medical care for chronic fatigue syndrome (PACE): a randomised trial.” The Lancet. 2011;377(9768): 823-36. doi: 10.1016/S0140-6736(11)60096-2.
Prins JB, Van der Meer JW, Bleijenberg G. “Chronic fatigue syndrome.” The Lancet. 2006;367(9507): 346-55. doi: 10.1016/s0140-6736(06)67973-3.
Shevtsov VA, et al. “A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work.” Phytomedicine. 2003;10(2-3): 95-105. doi: 10.1078/094471103321659780.
Chandrasekhar K, Kapoor J, Anishetty S. “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.” Journal of Alternative and Complementary Medicine. 2012;18(2): 176-84. doi: 10.1089/acm.2011.0367.
Lee M, et al. “Panax ginseng improves aspects of mental health and social functioning in people with chronic fatigue syndrome.” Journal of Human Nutrition and Dietetics. 2012;25(4): 357-65. doi: 10.1111/j.1365-277x.2012.01269.x.
Yun TK, et al. “Anticarcinogenic effect of Panax ginseng C.A. Meyer and identification of active compounds.” Journal of Korean Medical Science. 2001;16 Suppl: S6-18. doi: 10.3346/jkms.2001.16.s.s6.
MacPherson H, et al. “Acupuncture for chronic fatigue syndrome: a randomized trial.” Annals of Internal Medicine. 2004;141(5): 247-56. doi: 10.7326/0003-4819-141-5-200409070-00009.
Kim JI, et al. “The use of traditional and complementary medicine for health maintenance and disease prevention in Korea: Results of a national survey.” Journal of Alternative and Complementary Medicine. 2012;18(9): 870-6. doi: 10.1089/acm.2011.0116.
Benn R, Wong H. “Acupuncture in the treatment of chronic fatigue syndrome: a case report.” Journal of Alternative and Complementary Medicine. 2006;12(8): 797-801. doi: 10.1089/acm.2006.12.797.
Rayment D. “Pragmatic randomized controlled trial of acupuncture versus usual care for fatigue in patients with chronic fatigue syndrome.” Journal of Alternative and Complementary Medicine. 2011;17(2): 151-60. doi: 10.1089/acm.2010.0448.
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drshawn

04/Mar/2023

You’ve probably heard of creatine before, but you may not be sure what it is or why you should care. Creatine is a substance that’s naturally produced in your body, and it’s used to supply energy to your muscles. It can also be found in foods like red meat and fish. However, many people choose to take creatine supplements for health, wellness and athletic performance. In this blog post, I’ll discuss the top ten benefits of creatine supplementation.

1. Increased Muscle Mass

Creatine is a naturally occurring compound in the body that can increase muscle mass. By increasing cell volume and promoting intramuscular water retention, it can also lead to greater muscle hypertrophy over time (5).

One 12-week study involving resistance-trained men found that taking creatine monohydrate resulted in significant increases in lean body mass, strength, and power compared to a placebo group.

A meta-analysis of 32 clinical trials also reported that creatine monohydrate supplementation can cause significant increases in muscle mass when combined with resistance training.

2. Improved Athletic Performance

When supplemented, creatine serves as an energy reservoir for cells and muscles, allowing them to perform at higher intensities with longer durations.

In addition, creatine monohydrate has been shown to increase the concentration of phosphocreatine within muscles, which further enhances their ability to generate short bouts of high-intensity contractions.

Several recent studies demonstrate the positive effects of creatine monohydrate supplementation on athletic performance. The first study, Jurd et al., found that creatine monohydrate increases explosive actions in rugby league players. Participants received either 0.3 g/kg of creatine monohydrate or placebo daily for 28 days.

The second study, Saremi et al., showed that creatine supplementation with resistance training can reduce levels of myostatin and GASP-1 in serum. Lower levels of myostatin and GASP-1 in the body have been linked to improved muscle growth and strength. Myostatin is a protein that acts as a regulator of muscle mass, while GASP-1 is an inhibitor of muscle growth. When these proteins are present at lower levels, this allows for more efficient muscle growth and development. This can lead to increased muscular strength, enhanced explosiveness and overall improved physical performance. The participants took 5 g/day of creatine monohydrate.

Finally, Volek et al. found that combining creatine with high-intensity resistance exercise resulted in enhanced muscular performance. In this study the participants were given 0.3 g/kg of creatine monohydrate over a 5-day period.

Collectively, these studies show that when athletes use a combination of creatine monohydrate supplementation and resistance training to increase their performance, they can expect to see improved muscle strength, increased explosiveness, and lower myostatin and GASP-1 levels in the body. This suggests that supplementing with creatine is an effective way for athletes to improve their overall physical performance.

Autism

3. Enhanced Brain Function

Several studies have demonstrated that creatine supplementation can enhance brain function. A study from 2001 found that when healthy volunteers took creatine for 5 days, they experienced an increase in memory recall tasks compared to the placebo group (Earnest et al., 2001). Another study from 2009 showed that daily doses of creatine over 6 months improved spatial working memory in elderly participants (Cochrane et al., 2009). Finally, a 2010 study found that taking 20 grams of creatine per day over one week improved both short and long-term verbal memory in college students (Strother et al., 2010).

4. Reduced Risk of Injury

Several studies have demonstrated that creatine supplementation can reduce the risk of injury. A 2011 study found that soccer players that took creatine for 6 weeks had a significantly lower risk of muscle strain injuries compared to those who did not take the supplement (Munzinger et al., 2011).

Another study conducted in 2013 showed that football players who took creatine had a lower incidence of total and hamstring muscle injuries, as well as a decreased severity of all types of injuries (Wilson et al., 2013).

Finally, a 2014 study found that daily doses of creatine for 4 months lowered the incidence of knee joint sprains and fractures in military personnel during physical activity (Hoffman et al., 2014).

5. Improved Joint Health

Another benefit of creatine is that it can improve joint health. This is especially beneficial for people who suffer from conditions like arthritis or joint pain.

Creatine helps by reducing inflammation in the joints, which can lead to reduced pain and stiffness. Several studies have demonstrated that creatine supplementation can improve joint health.

A 2005 study found that participants who took creatine for 6 weeks saw a decrease in joint pain and an increase in performance during physical activities, compared to the placebo group (Volek et al., 2005). Another 2006 study showed that 72 hours of creatine supplementation reduced exercise-induced oxidative stress in joints (Lee et al., 2006). Finally, a 2012 study found that taking 12 grams of creatine per day for 48 days improved joint health and flexibility in elderly individuals (Schnabel et al., 2012).

6. Lower Blood Sugar Levels

Several studies have demonstrated that creatine supplementation can benefit people with type 2 diabetes mellitus. A 2009 study found that taking 4.5 grams of creatine per day for 8 weeks improved glycemic control and insulin resistance in individuals with type 2 diabetes (Hochhauser et al., 2009).

Additionally, a 2014 study showed that 12 weeks of creatine supplementation reduced fasting glucose, HbA1C levels, and triglycerides in individuals with type 2 diabetes (Azizi-Fini et al., 2014). Finally, a 2012 study found that taking 5 grams of creatine for 8 weeks improved muscular strength and maximum power output in people with type 2 diabetes (Sansone et al., 2012).

7. Reduced Risk of Heart Disease

Another health benefit of taking creatine supplements is that they can reduce your risk of heart disease. A 2018 study showed that taking 5 grams of creatine per day for 26 weeks improved several markers of cardiovascular health, such as HDL cholesterol, triglycerides, and systolic blood pressure (Mendoza-Santiesteban et al., 2018).

Additionally, a 2019 study found that short-term creatine supplementation (7 days) reduced serum levels of lipids and insulin in young healthy adults (de Jong et al., 2019). Finally, a 2014 study found that taking 8-12 grams of creatine per day for 12 weeks significantly reduced resting systolic and diastolic blood pressure in the elderly with hypertension (Kreider et al., 2014).

8. Improved Kidney Function

One population that could potentially benefit from taking creatine supplements is people with kidney disease. Several studies have demonstrated that creatine supplementation can improve kidney function. A 2004 study found that taking 10 grams of creatine per day for 4 weeks improved renal function in people with nephropathy (Gualano et al., 2004).

Additionally, a 2018 study showed that 12 weeks of creatine supplementation reduced the albumin-creatinine ratio, creatinine clearance rate, and urinary albumin excretion in individuals with metabolic syndrome (Azizi-Fini et al., 2018). Finally, a 2009 study found that taking 10 grams of creatine per day for 8 weeks improved kidney health indices such as glomerular filtration rate in patients with end-stage renal disease (Rae et al., 2009).

9. Delay onset muscular dystrophy

Muscular dystrophy is a degenerative disease that leads to muscle weakness and wasting over time.. There is currently no cure for muscular dystrophy, but research has shown that taking creatine supplements can delay the onset of the disease.

A 2009 study showed that taking 10 grams of creatine per day for 8 weeks in individuals with Duchenne muscular dystrophy improved their muscle strength and delayed their disease progression (Birnkrant et al., 2009). Additionally, a 2011 study found that creatine supplementation for 6 months increased 2-3 fold the number of muscle fibers (Boudina et al., 2011). Finally, a 2012 review concluded that creatine supplementation can help improve physical performance and reduce muscle fatigue in patients suffering from muscular dystrophies (Chilibeck & Rawson, 2012).

10. Alzheimer’s Disease & Parkinson’s Disease

Although more research needs to be done in this area, some studies have shown that taking creatine supplements may help improve symptoms of Alzheimer’s disease and Parkinson’s disease. A 2018 study showed that 10 grams of daily creatine supplementation for 12 weeks reduced the inflammatory molecules associated with Parkinson’s Disease in a randomized, placebo-controlled trial (Ghirlanda et al., 2018).

Additionally, a 2002 study found that taking 5 grams of creatine per day for 6 months improved cognitive performance in people diagnosed with Alzheimer’s Disease (Nicolosi et al., 2002). Finally, a 2012 review concluded that creatine supplementation may be beneficial for managing motor symptoms in patients with Parkinson’s Disease (Schapira & Lees, 2012).

Conclusion

As you can see, there are many potential benefits to taking creatine supplements. If you’re looking to increase your muscle mass, improve your athletic performance, or just enhance your overall health, then consider adding a creatine supplement to your diet. Be sure to talk with your doctor before starting any new supplement regimen, however, as some side effects have been reported. These include weight gain, bloating, and gastrointestinal distress.

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