​Today I want to share 3 specific nutrients that I make sure to check in every single thyroid patient I see. These nutrients tend to be chronically low in most people with thyroid conditions and this alone can be a major contributing factor to symptoms like fatigue, brain fog, hair loss, muscle aches and more. The first step in many of my treatment plans is to improve these nutrients to optimal levels as it often gets people feeling better than they have in a long time!

1. Ferritin (Iron Levels)
Hypothyroidism and low iron often go hand in hand. We can test your iron levels by looking at ferritin, a measure of iron stores in your body. The most common signs of low iron include fatigue, hair loss, feeling cold, weak or brittle nails, and palpitations or shortness of breath. Your thyroid also requires adequate iron levels for two key enzymes that are vital to thyroid hormone production and activation. Without iron, your thyroid just can’t function properly.

If you experience heavy menstrual periods (common with low thyroid function), are vegan/vegetarian, or have a chronic digestive disorder it’s even more important to have your ferritin assessed on a regular basis.

2. Vitamin B12
Vitamin B12 deficiency is frequently reported in those with thyroid conditions and I certainly see this in practice. A 2014 study stated that over 55% of patients with an autoimmune thyroid condition had low B12 levels. A series of Vitamin B12 injections often does wonders for thyroid patients in terms of energy levels, memory and concentration, as well as aches and pains.
We get most of our B12 from our diet in the form of animal products, so if you are vegan or vegetarian you should definitely have your B12 checked more often.

Another condition called Pernicious Anemia commonly co-exists with autoimmune thyroid disorders. If you have pernicious anemia your body is unable to absorb B12 from food sources and you will require supplementation long term.

3. Vitamin D
Most of us know that Vitamin D can be helpful for our immune system, but did you know that it is also an essential vitamin for preventing and healing thyroid conditions?

Low vitamin D levels have been implicated in the development, severity, AND progression of autoimmune thyroid conditions such as Hashimoto’s Disease and Grave’s disease. Vitamin D can also be anti-inflammatory for the thyroid and has a role in reducing thyroid specific antibodies.

Symptoms of Vitamin D deficiency include fatigue, muscle/joint pain, and frequent colds and infections. Our body makes its own Vitamin D but only with exposure to the sun. Many of us (especially as Canadians) are vitamin D deficient and require supplementation.

Test, don’t guess!
All of these important nutrients can be tested accurately with a simple blood test. Remember to check your labs carefully or review them with a knowledgeable health professional to make sure they are optimal, and not just falling within the ‘normal’ range. Your Medical Doctor or Naturopathic Doctor can run these tests, ideally alongside a full thyroid panel, which I talk about HERE.

In health,

Dr. Katie Rothwell, ND

​References
https://www.ncbi.nlm.nih.gov/pubmed/24630032
https://www.ncbi.nlm.nih.gov/pubmed/19625225
https://www.ncbi.nlm.nih.gov/pubmed/19625225
https://www.ncbi.nlm.nih.gov/pubmed/25854833
https://www.ncbi.nlm.nih.gov/pubmed/24532520

I had so much positive feedback from my Ridiculously Simple Cashew Milk Recipe  that I've decided to share one of my other super easy hacks for a healthy home. 

If you haven't yet noticed, winter is officially here! And if you're a fan of coconut oil, you know what this means... Hard, unforgiving oil that you practically need a chisel to get through. Here's an easy hack to keep your coconut oil soft and usable all winter long. Whip it!

How To: 
1) Put 1/2 cup (or any amount really) coconut oil into large bowl 
2) Use handheld mixer or stand mixer to whip well for 3-5 minutes 
3) Just before you're done mixing, add in 2-3 drops of your favourite essential oil (like lavender or peppermint) - optional 

After a few minutes of whipping, the coconut oil should take on a light and fluffy appearance. It will firm up slightly, but will maintain a light 'mousse'-like texture for easy application. 

*If you want your coconut oil to be super smooth, melt the oil in a double boiler first. (Doubler Boiler = stainless steel or glass bowl on top of pot of boiling water). Then let cool until firm and start at Step 1. This melts down all the little hard peices before whipping, and gives you an ultra smooth result. 

Give it a try and let me know what you think below! 

Dr. Katie Rothwell, ND 
​

 
Acupuncture can be a wonderful addition to a treatment plan and is used for a variety of health concerns. As part of my practice, I most often use acupuncture for:

• Stress
• Anxiety
• Sleep and Insomnia 
• Menstrual cycle complaints 
• Fertility and in conjunction with assisted reproductive technology (IUI/IVF)
• Muscle tension, pain, or triggers points (Tight traps? Let's talk...) 
• Headaches and TMJ pain 

 
One of the most beneficial aspects of acupuncture is that for most people it is an incredibly relaxing and grounding treatment Most (if not all) of us can benefit from this on a regular basis. 
 
Here’s 5 things you should know before your first acupuncture treatment: 

1. Comfy clothes are best (and no, you don't have to get naked)
   Most acupuncture treatments can be done while fully clothed. Stretchy pants that can roll up to the knee are best, paired with a loose t-shirt or long sleeved shirt. If you're sporting high waisted skinny jeans or a pencil skirt, no worries. You can always change into a gown for more comfort. 
   
   
2. You put what, where?! 
   Your practitioner will insert ultra thin flexible needles into the skin and muscle tissue (NOT bones or nerves). Different needle lengths are used for different areas of the body. The number of needles can vary from 10 to 30 (and up to 100 with some traditional acupuncturists). Most treatments involve needle placement in all four limbs (feet, ankles, hands, wrists) as well as abdomen, head and/or scalp. 
   
   
3. It should be enjoyable, not painful. 
   Normal sensations include a dull ache, small pinch, or perhaps feeling heavy or ‘pinned’ to the table. Most often, people feel nothing at all while the needles are being inserted. You should not feel sharp pain or shooting sensations at any time. Some people feel very calm or grounded during treatments. Others may notice certain emotions coming to the surface. Each experience (and treatment) can be different depending on what you are trying to achieve. 
   
   
4. Be still 
   Needles should remain in place for at least 20 minutes. Do your best not to move during this time as this can cause bending of the needles (which can be uncomfortable). 
   
   
5. It's okay to fall asleep 
   Most people feel very calm and relaxed both during and after acupuncture treatments. Some feel tired, sleepy, or even spacey. All are normal. Planning for a treatment at the end of your work day is a great way to decompress and maximize the benefits of acupuncture. 

Remember, each practitioner and treatment may be different. If you have questions or concerns, voice them with your practitioner before you begin. Still have questions? Post them below! 

​Did you know that your diet plays a huge role on your hormones? I see this time and time again so I decided to write an article for EcoParent magazine on how 3 specific food swaps can help YOU have effortless periods. 

To read the article, click here! 

If you just want the recap, here it is: 

1. Reduce dairy, refined sugar, alcohol and caffeine (especially in the 2 weeks leading up to your period).
2. Include quality sources of fiber in your diet, such as ground flax seeds, vegetables, and whole grains.
3. Increase your fresh vegetable intake with special attention to the cruciferous family.
4. Include magnesium rich foods in your diet or supplement with magnesium if appropriate.
5. Last but not least, don’t settle for your PMS symptoms! If these dietary changes don’t bring you results find a qualified health professional in your area that can help.

​
Hope you enjoy, 

Dr. Katie Rothwell, ND 

Seventy percent of women don't reach their required daily intake of Magnesium. Are you one of them?

Check out my latest article at the wonderfully Canadian magazine EcoParent for symptoms of magnesium deficiency, how it can help specific women's health concerns,  and what foods and supplements are best. 

In health, 

Dr. Katie Rothwell, ND 

​ 
It's great to be able to enjoy delicious meals and desserts over the holiday season, but as January rolls around many people return to a more sustainable and balanced diet. While sugar cravings can be a regular occurrence year round, this time of year tends to be even more difficult!

There are many ways to help manage sugar cravings, including balancing blood sugar, changing eating habits, getting adequate protein in your diet, etc. But today I want to share just one very simple tool that you can use in the midst of an “I need sugar, NOW” moment.
 
                                                                                BITTERS
 
Bitters are a category of plants and herbs that have (you guessed it) a bitter taste. Vegetables like arugula, dandelion greens, artichokes, and even kale have bitter properties. Some popular herbal bitters are gentian, milk thistle, taraxacum, and angelica. I love to use bitters for their wonderful digestive effects (more on that later) but a great bonus is that they also help stop sugar cravings in their tracks. This is because after tasting bitters, the body finds sugar less appealing (an evolutionary adaptation) and cravings dissipate or are more easily managed. 

There are many bitter formulations out there, the most well known probably being angostura bitters that are typically used in cocktails or aperitifs. Swedish bitters are another brand that is commonly seen in many health food stores. I myself prefer a specific blend containing gentian (the strongest bitter herb there is) combined with a number of other supportive herbs.

​To use bitters, simply mix a few drops in water or directly on the tongue. You may notice your tongue feeling warm or tingling, or the production of saliva. This is the desired effect as bitters “ignite” our digestive processes. The amount you use depends on personal tolerance and the specific blend and brand.
 
If you don’t want to use the liquid herbal form, you can also try the following foods

• Arugula
• Endive
• Dandelion greens
• Teas made out of bitter herbs like dandelion and hops
• High quality dark chocolate (at least 70-85% cocoa)  

 
Using bitters to curb sugar cravings is merely one tool in the kit. The most important thing is to enjoy a healthy and sustainable diet with a variety of foods - including the occasional sweet treat! 

Take care and Happy New Year! 
​