Sorry everyone for the silence for the past two weeks! Decided to make things a bit easier on myself and just focus on exams… I had my last one this morning! It’s hard for me to imagine that I won’t be going back to classes for next fall! University has been a truly life changing experience: lived away from home for the first time, experienced some super lows and highs and have met a lot remarkable people. I have had amazing professors who really taught me how to think for myself and be open minded. I cannot tell you how much I have appreciated the guidance I have received from a few of my previous professors throughout the last 5 years! I was also introduced to rock climbing in my first year of university; I don’t know where I would be if I hadn’t ever been exposed to the sport. Climbing has been one of the most positive influences in my life and I am so happy to have had the opportunities I have had for climbing related travel and work!

In the past month I’ve had some serious life changes! I quit my job at the nutrition store and gave up my current lease in Guelph, Ontario to reside on a campground in Kentucky for a month to climb ! In that time I’ll have to do some serious thinking (and applying) to figure out where I’ll want to live come June… Although my fall back is to continue to live on a campground and climb for the rest of the summer :p. I am so excited to head down to Kentucky this coming Monday! Yay for being done my undergrad!

Here’s a picture of me climbing to the first clip on a climb at White’s Bluff in Ontario .

This article can also be found on the Sunwarrior website! http://www.sunwarrior.com/news/inflammatory-bowel-disease-crohns-and-colitis-diseases-on-the-rise/

Inflammatory bowel disease (IBD) is a chronic gastrointestinal disorder, characterized by uncontrolled intestinal immune response, that affects many people world-wide. It first cropped up in developed countries in the mid-twentieth century. Since then, there has been a steady rise of cases. In North America it first appeared in northern areas in the 1940s and then in southern areas in the 1960s. IBD results in a huge quality of life reduction; these conditions may lead to frequent hospital visits, surgery, complications, and even death. Do you or someone you know suffer from IBD, Crohn’s, or colitis? This article will give you some good information about these diseases as well as ways to effectively manage them.

IBD is characterized by short term inflammation, frequent remission, and deregulation of intestinal microbiota. Ulcerative colitis (UC) and Crohn’s disease (CD) are two major IBD disorders. UC is characterized by inflammation and deregulated tight junctions in the intestine. On the other hand, CD is characterized by damaged areas of the gut wall, primarily in the ilium and colon. Malnutrition is a particular problem in people with IBD and protein, caloric, vitamin, and mineral deficiencies are common. Symptoms of IBD include weight loss, diarrhea, blood loss, abdominal pain, and fatigue.

While there are obvious genetic predispositions for IBD, including defects of the intestinal epithelial barrier and immune system, the increase in IBD over the past few decades indicates that genetics alone doesn’t regulate IBD. Diet and lifestyle are clearly important contributors. So what has changed in our diets and lifestyles that has resulted in the rise in IBD? What are factors that put you at a higher risk?

Aside from diet, factors that increase risks include smoking, stress, oral contraceptives, lack of or shortened breastfeeding duration, and development in an overly sterile environment. Antibiotic use (including tetracycline, commonly used to treat acne) has also been demonstrated to increase risks for IBD. Furthermore, antibiotic use during pregnancy increases risks for the development of IBD in the child. Antibiotic use is associated with a reduction of beneficial gut bacteria, which are often replaced by harmful bacteria. Common modern practices seem to be making us more prone to many chronic diseases, including IBD.

Our diets also play a large role in the regulation of our gut microbiota. Westernized diets, which are characterized by low-fiber, high sugar, and high meat consumption, often result in deregulated gut microbiota and an increased risk for IBD. Meat consumption increases risks for IBD a number of ways, including its heme and omega-6 content as well as the heterocyclic amines, polycyclic aromatic hydrocarbons (PAH), and N-nitroso compounds (which arise through cooking and result in an increased risk for cancer) that are present. Case-control studies show that sugar, refined carbohydrates, low fruit and vegetable consumption, and high omega-6 intake also increase risks for IBD (as well as most chronic inflammatory diseases).

So what are your options outside of medical treatment, and how can you reduce your risks?

1) Early studies have shown that olive oil (via the oleic acid) and coconut oil (via its medium-chain triglycerides) can have anti-inflammatory properties and help with immune modulation and improve bowel damage.

2) Polyunsaturated fatty acids are also important in interventions. Higher omega-6 to omega-3 ratios are associated with a higher IBD risk; fish oil supplementation has been found to reduce inflammation and symptoms associated with IBD by lowering omega-6 to omega-3 ratios.

3) Cleaner diets, with more fruits and vegetables and fewer animal products, sugar, and refined carbohydrates, may help with the treatment of IBD and be a risk reduction as well.

4) Probiotics (live microbria) have had success in IBD patients by improving immune function and regulating gut bacteria. They are associated with reduced symptoms, reduced inflammation, increased mucosal integrity, and improved overall immune function. Probiotics have minimal to no adverse effects.

5) Aloe and fresh pineapple juice (not boiled) has been associated with a short term improvement in IBD symptoms and a reduction in the associated inflammation.

6) Finally, glutamine supplementation has been shown to reduce intestinal damage, improve nitrogen balance, and improve IBD symptoms.

So to wrap things up: supplementing with a DHA omega-3, glutamine, and probiotics may be a good option for managing IBD. Cleaner diets are also important, with less refined foods, sugar, and meat, and more fruits, vegetables, nuts, and seeds. Stress relief is another important consideration; exercise is great for that, as well as for the reduction of inflammation. Find something you love so that you’ll stick to it; exercise can include anything from yoga to water fitness. Finally, if you’re on an oral contraceptive, consider going off it for a while to see if your symptoms improve without them.

IBD is a troublesome condition that affects many people. Hopefully this article will steer you or someone you know in the right direction in terms of treatment and risk reductions.

Andersen V, Olsen A, Carbonnel F, Tjonneland, Vogel U. (2012) Diet and risk of inflammatory bowel disease. doi:10.1016/j.dld.2011.10.001.

Cabre E, Domenech E. (2012)Impact of environmental and dietary factors on the course of inflammatory bowel disease. doi:10.3748/wjg.v18.i29.3814

Guangnozzi D, Gonzalez-castillo S, Olveira A, Lucendo A. (2012) Nutritional treatment in inflammatory bowel disease. An update. Rev Esp Enferm Dig.104(9):479-488.

Nanau R, Neuman M. (2012) Nutritional and Probiotic Supplementation in Colitis Models. doi:10.1007/s10620-012-2284-3.

Neuman M, Nanau R. (2012) Inflammatory bowel disease: role of diet, microbiota, life style. doi:10.1016/j.trsl.2011.09.001.

Starting to feel the stress of finals! Submitted my last project of the semester today and have my final class tomorrow morning! Time to get down to business for my exams! As a result, I may have to cut down to one blog post a week for the next 2 weeks! Sorry everyone! Cannot wait to be done on the 17th!!

Here’s another picture of me at half way log dump in Ontario!

This article can also be found on the Sunwarrior website! http://www.sunwarrior.com/news/female-athletes-and-amenorrhea/

Women are becoming more and more involved in competitive sports and intense workout regimes, but with this rise, amenorrhea (loss of menses for at least 3 months) is also increasing. Amenorrhea from athletics can be due to a number of things such as a high physical demand, low body fat, and negative calorie balance. While some quickly say, “it’s a blessing,” that statement is a far cry from the truth; amenorrhea is associated with serious reductions in heart, reproductive, and bone health. Being an athlete in a low body-weight driven sport, I know how hard finding the right balance can be. Furthermore, there is far too little information about the effects of excessive exercise and low body fat on female health out there, probably because our society typically praises thin and fit women. With that said, this article will be a resource for those struggling with amenorrhea as well as an eye opener for the rest.

Maintaining low body weight for performance and looks is common, especially in females. Increased energy expenditure without high enough calorie intakes will lead to an energy deficit, which is required for weight loss. While this is okay short term, a sustained negative net calorie intake eventually will result in a reduction of many important functions such as growth, reproduction, heat control, etc. In females, low energy causes a disruption in the hypothalamo-pituitary-gonadal axis that results in first irregular periods and then loss of menses all together. With body fat in mind, approximately 17% body fat (regardless of how heavy you are) is the minimum females need to maintain reproductive health, but for many sports, athletes are even below 12%.

Menstruation is a particularly sensitive function that is a sign of reproductive health. It requires complex interactions between the hypothalamus, pituitary, and ovaries. Menstrual dysfunction is characterized by reduced or absent luteinizing hormone (LH) pulses; decreased follicular development, ovulation, and luteal activity; and ultimately low levels of estrogen and progesterone. These changes result in a halt in endometrial proliferation and an absence in menses. The main factors for amenorrhoea in athletes are body weight, body fat, physical and psychological stress, and energy balance. Low-fat and high fiber diets also seem to decrease estrogen in the body by decreasing energy and usable fats to produce hormones (keep in mind, this is typically a good thing in most people).

So what’s the big deal about having a disruption in reproductive health while you’re young and not ready for kids anyways? Aside from a higher risk for heart failure, risk factors for low bone density and osteoporosis significantly increase with each missed period. Irregular periods are associated with a four-fold higher risk for stress fractures in athletes, and the prevalence of low bone density is even higher in females with amenorrhoea. Think I’m exaggerating about the effects of amenorrhea? Low bone density was actually found in 21.8% of American elite female athletes who were tested. Pre-menopausal females who have lost their period for 6 or more months should get a bone density scan done.

Bone remodeling begins at conception and is determined by both bone degradation and bone formation, which are crucial for maintaining the skeleton as well as blood calcium. Estrogen is vital for bone growth during early adolescence; bone mass doubles during puberty and peak bone mass occurs at about 17 years of age. Estrogen stimulates osteoblasts and inhibits osteoclasts, as well as increases growth hormone secretion; for this reason, a deficiency will favor demineralization. The effect of an estrogen deficiency during puberty is even greater and results in a much lower peak bone density. Although a restoration of menses in females with amenorrhea is associated with increases in bone density, at a certain point of bone loss, bone mass will not be fully restored.

But wait, I thought exercise helps increase bone density? To a point, that is most certainly true and certain exercises seem to be particularly effective at this. For example, weight-bearing and high-impact sports like gymnastics have positive effects on bone density, even when amenorrhoea is present, while the opposite is true for non-load bearing, endurance sports like running. Athletes who do weight-bearing activity are seen to have 5–15% higher bone mineral density than other athletes. The main reason for this variation between endurance and weight bearing sports is mechanical stress increases mineral deposits while promoting collagen production. The problem with exercise comes when you don’t get enough calories to support your physical demands. In exercising females, bone formation is supressed within 5 days of a calorie restriction while the rate of bone degradation is increased. Earlier onset of intense training (through and before puberty) with inadequate calories presents an even greater risk for low bone density.

Clearly amenorrhea should be taken seriously and managed quickly to avoid significant bone loss; what steps can females take? Treatment is highly individual according to age, sport, diet, and lifestyle. The most important adjustment is a higher net calorie intake, whether that comes from eating more, exercising less, or both. Hormone replacement therapy and oral contraceptives are the most commonly prescribed treatment but, while menses will return, there is very little evidence that this option will replace bone loss. When only estrogen deficiency is present without a calorie deficiency, less bone is lost than the reverse, when there is a calorie deficit but no estrogen deficiency. Calorie intake seems to be the most important contributor for bone health improvements.

Specific nutrients are also important considerations while managing amenorrhea. Higher fat diets support enhanced estrogen (made from cholesterol) in women, especially diets higher in omega-6s (contrary to what most Americans would want). Other than fat, adequate protein, vitamins, and minerals are required for bone health. Calcium and phosphorous are needed for mineralization, vitamin D for calcium absorption, vitamin C for collagen formation, and vitamin K and B12 for protein synthesis and calcium utilization. Calcium and vitamin D insufficiency are quite high in athletes; in fact, a study on adolescent gymnasts showed that 83% of them had vitamin D insufficiency and 72% of them had inadequate calcium intakes. While managing amenorrhea, supplementation with calcium, vitamin D (and K2), and possibly B12 if you’re a vegetarian, as well as eating more fruits, vegetables, and fatty and protein rich foods is important to maintain and enhance bone density.

To wrap things up, amenorrhea should be quickly managed with a higher intake of calories, fat, protein, and essential nutrients. If you have amenorrhea, take it seriously! Visit a doctor or naturopath, but make sure you’re equipped with information; many doctors still do not know how to adequately manage this problem (feel free to print this article out and bring it with you). Awareness for low body fat in female athletes has yet to be appropriately addressed, given the pedestal most fit females are put on. By no means am I saying that female fitness is a bad thing, just that when fitness gets to the point of a loss of periods, something needs to be done for the sake of your long term health. Amenorrhea is not a blessing; more people need to see it that way.

Lambrinoudaki I, Papadimitriou D. (2010) Pathophysiology of bone loss in the female athlete. Ann N Y Acad Sci.1205:45-50.

Roupas N, Georgopoulos N. (2011) Menstrual function in sports. Hormones 10(2):104-16.

Turner L. (2011) A meta-analysis of fat intake, reproduction, and breast cancer risk: an evolutionary perspective. Am J Hum Biol. 23(5):601-8.

Vyver E, Steinegger C, Katzman DK. (2011) Eating disorders and menstrual dysfunction in adolescents. Ann N Y Acad Sci. 1135:253-64.

Happy Easter everyone!!

My Easter weekend was pretty eventful! My parents came down for brunch Friday; good to see them and my sister! It’s been a while since I’ve been home, I think I’m starting to feel a little homesick (after 5 years of university :p). Perfect timing since I’ll be home soon enough! After my trip to Kentucky I’ll be spending 2 week there while I do a fish ecology field course . Where to next? I have no idea! (kind of frightening :p). This weekend I also worked, climbed and am trying to get through a Game of Thrones marathon before the new episode tonight! Anyone else fans?

Another bouldering picture from a few summers ago! I’ve posted so many bouldering pictures lately, you’d think I actually do it :p. Maybe this summer I’ll go bouldering at least a few times! This picture was taken at Half Way Log Dump in Ontario.

This post can also be found on the sunwarrior website! http://www.sunwarrior.com/news/why-you-should-eat-chocolate/

Do you love chocolate or the way you feel after eating it? You may be unsure of whether chocolate is healthy, or maybe you avoid chocolate because of the sugar or milk. This article will give you insight into the world of chocolate in terms of its history, health effects, and—most importantlywhy you should choose to relish it. Enjoy!

Carl Linnaeus, in 1753, named chocolate Theobroma cacao which translates to “food for the gods.” This name was given for good reason, illustrated by chocolate’s use throughout history. The medicinal use of chocolate has a long past; the first report was by Hernan Cortes, a Spanish conqueror, after his contact with the Aztec empire. He emphasized that the chocolate beverage he was given was energizing and provided him and the other soldiers with enhanced strength. Reportedly, it was used by the Aztec emperor, Moctezuma, before visiting any of his wives to increase his libido. Clearly our ancestors had it figured out, even before all of the science, that there was something special about chocolate.

Throughout history, chocolate has been used for many medicinal purposes including (but not limited to) diarrhea, fever, intestinal upset, stomach ache, fatigue, PMS symptoms, syphilis…the list goes on and on. Chocolate became widely known by the 17th century in early modern Europe; it was even a regularly stocked item for prescription compounding. By the 18th century, chocolate became linked with milk to give rise to milk chocolate. It wasn’t until about the 1900s that chocolate consumption switched from a medicinal purpose to more of a confectionary one. And it was even later, by the end of the 20th century, that scientific interest on the benefits of chocolate was really introduced. Research into the health effects of chocolate has been focused on stearic acid, the stimulant theobromine, and flavonols; all are present in high-quality dark chocolate.

Chocolate and cocoa are made from cacao beans, the seed of Theobroma Cacao. Cacao beans contain about 50–57% fat, which is called cocoa butter. Cocoa butter is composed of about 44% oleic acid, 25% palmitic acid, and 33% stearic acid. These fats have received scientific notice since they do not increase LDL cholesterol like other fats, and furthermore have healthful effects. Cocoa is the non-fat component of pure cocoa bean extracts while chocolate, on the other hand, is the manufactured cocoa product. A good quality dark chocolate will only have cocoa, cocoa butter, and sugar; lesser quality ones tend to have a lot of filler ingredients (including milk).

Although both theobromine and stearic acid have promising health effects, most research in recent years on chocolate have focused on flavanols, with particular emphasis on their effects on heart disease risk. Flavanols are a subclass of flavonoids which are in turn a subclass of polyphenols, a type of phytochemical (plant chemical). Although flavanols are found at low concentrations in red wine, tea, and many fruits, flavanols are found in the greatest concentrations in dark chocolate (responsible for its bitterness) at about 510mg per 100g!

So what’s all the buzz about in terms of health effects? Studies suggest that dark chocolate decreases blood pressure, reduces inflammation, improves insulin sensitivity and vascular health, increases total blood antioxidant capacity, significantly reduces LDL and total cholesterol, and overall decreases risks for heart disease. In a meta-analysis, higher chocolate consumption was associated with a 37% reduction of heart disease risk, 31% reduction of diabetes risk, and 29% reduction of stroke risk! These benefits are thought to be primarily derived from the flavanol content in dark chocolate. Therefore, when buying chocolate it’s important to consider the flavanol content so you can get the most bang for your buck.

What are some factors that influence the flavanol content? Processing is huge! Increased time for fermentation and roasting as well as higher temperatures will result in more flavanols lost. Alkalization, which is a Dutch process, pretty well wipes the flavanol content out. Lastly, bean selection is another indicator of the flavanol content; a better quality bean will typically have more flavanols.

This is all great, but before you go and mow down on that entire box of chocolate, the calorie content (at about 500kcal/100g) should be addressed. Although chocolate is associated with many amazing health effects, calorie consumption will continue to be the stronger predictor for weight control, diabetes, and heart disease risk. Take home message: enjoy—but in moderation! The high sugar content of most chocolates should also be considered. There are plenty of raw, vegan, and low sugar chocolates out there that would make great options for a flavanol rich, healthy chocolate. My personal favorite is a Canadian brand named Giddy Yoyo chocolate; delicious!

Finally, why fair-trade? The current chocolate supply is largely controlled by a small number of big companies; Hershey’s and M&M alone control more than two-thirds of the chocolate industry today. This has led to child slavery and unsafe working conditions in cocoa farming. These companies need to be held accountable! How do we do that? Buy fair-trade!

The health effects of good quality dark chocolate are bountiful, so treat yourself to a good quality and fair-trade chocolate!

Fernandez-Murga L, Tarin J, Garcia-Perez M, Canoa A. (2012) The impact of chocolate on cardiovascular health. doi:10.1016/j.maturitas.2011.05.011.

Hooper L, Kay, C, Abdelhamid A, Kroon P, Cohn J, Rimm E, Cassidy A. (2012) Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. doi:10.3945/​ajcn.111.023457.

Sudano I, Flammer AJ, Roas S, Enseleit F, Ruschitzka F, Corti R, Noll G. (2012) Cocoa, Blood Pressure, and Vascular Function. doi:10.1007/s11906-012-0281-8.

Tokede O, Gaziano J, Djousse L. (2011) Effects of cocoa products/dark chocolate on serum lipids: a meta-analysis. doi:10.1038/ejcn.2011.64.

Wilson P. (2010) Centuries of seeking chocolate’s medicinal benefits.doi:10.1016/S0140-6736(10)61099-9.

Is today already Wednesday? Boy my last few weeks at school have been flying by! Next week will be my last week of classes for my undergrad (EVER! )! So excited to take the next steps out of school! Am also itching for a change in location (granted there’s climbing near by): Any suggestions for nice places to live? Haven’t actively started looking for jobs yet, I figure I’ll start when I’m down in Kentucky for the month after exams. CANNOT wait to be done!:D

Here’s a picture of me on the warm up climb at half way log dump a few summers ago

This article can also be found on the sunwarrior website! http://www.sunwarrior.com/news/an-insomniacs-guide-to-falling-asleep/

Insomnia is a growing disorder and has seen a significant rise within the last few decades, in parallel with our obesity epidemic. Insomnia symptoms are apparent in 35–50% of the adult American population annually, while the actual disorder ranges from 12–20%. Short term insomnia follows a chronic course in 40–70% of people. What’s changed to have caused this shift? Is it our go-go lifestyles, our westernized diets, our weights, or maybe the rise in artificial lights since the 1900s (e.g. TVs and computers)? Do you have problems with falling or staying asleep? Read on for more information on insomnia.

What is insomnia? Insomnia can be defined as a difficulty falling or staying asleep (i.e. frequently waking, waking too early, and/or having a hard time falling back to sleep). People at a higher risk for insomnia include females, people who are depressed or anxious, people who are divorced, and people with long hours at work, job stress, night shifts, etc. So what’s the impact of lost sleep? Sleep loss reduces insulin sensitivity, increases appetite (decreased leptin and increased ghrelin), and results in whole body inflammation. As a result, insomnia is a major risk factor for many mental and chronic diseases including hypertension, diabetes, and heart disease. On top of the disease risk factors, insomnia also has a major impact on work performance. This disorder is thought to cost, directly and indirectly, between 30–35 billion dollars per year in the US.

Clearly less sleep isn’t a good thing, but I still haven’t answered why sleep loss is more prevalent nowadays. The answer to this question is multifactorial and has huge variation from person to person. Some people lose sleep from too much sugar, too little sugar, too much stress, not enough activity, etc. To get a better understanding of sleep loss, the regulations for sleep should be considered.

So what regulates sleep? The answer to this question is extremely complex and still being researched. Sleep and wakefulness are thought to be largely controlled by a few systems including the sympathetic nervous system. Slow wave sleep is primarily seen in the first third of the night, with lower sympathetic activity (which helps us fall asleep and results in a lower arousal), while rapid eye movement (REM) dominates the remainder of the night, with higher sympathetic activity. Stress is seen to activate the sympathetic nervous system and is a major contributor to a hyper-arousal around bedtime. What does that mean? Typically a racing mind when you try to fall asleep that’s hard to shut off.

Sleep cycles are also regulated by various hypothalamic hormones. Melatonin is an important hormone, released primarily from the pineal gland, that has a role in making us sleepy at night time and helping us stay asleep. Melatonin secretion varies due to a number of factors including light stimulation, age, and diet. Melatonin is significantly lower in elderly individuals, due to an age related degradation of the pineal gland, which is a factor for the prevalence of insomnia in elderly individuals. With the physiology of sleep in mind, it’s easy to see why there is such a huge variation in the causes for sleep loss.

How is insomnia treated? Benzodiazepine sedative-hypnotic drugs are widely used to manage insomnia but come with many side-effects such as a next-day hangover, dependence, and decreased memory. As a result, other options are advisable. On a non-pharmacological basis, what else can you do? Nutraceuticals can serve as a relatively quick fix, similar to a pharmaceutical, while trying to work through a particular time of stress. Lifestyle interventions are also powerful tools to manage insomnia. So what’s out there on neutraceutical or lifestyle interventions?

In terms of neutraceuticals, melatonin supplements are promising for managing insomnia and do not have the addictive potential or hangovers seen in pharmacological agents. Melatonin supplements have a high safety profile and are well tolerated, even at high doses over years. Although there’s a lack of consistency on its therapeutic potential, largely from its short half-life and low doses, melatonin has been shown to be quite effective, especially in individuals over 55 (lower melatonin). If you are on a sleep medication and are interested in switching to a neutraceutical, I would recommend looking at an AOR product called ortho-sleep, but definitely consult with your doctor or naturopath first.

Lifestyle interventions, especially ones with higher exercise levels, have also been shown to be effective. Meal regularity, fewer refined carbohydrates, and more fruits, vegetables, nuts, and legumes are seen to promote a good night’s sleep. Why does what we eat affect how we sleep? That is another multifactorial question. Diets that may promote sleep will typically increase serotonin which is an intermediate in melatonin production and have higher amounts of tryptophan, a serotonin precursor. Melatonin, serotonin, and tryptophan can be taken in through the diet from nuts, seeds, legumes, fruits and vegetables. B vitamins are also important for increasing melatonin—they’re cofactors in the pathway that makes melatonin—and also help improve sleep. Most B vitamins can be easily accessed through the foods above but unfortunately for vegetarians, B12 is very hard to come by as it is mostly only in animal products (but it is in nutritional yeast). Some B12 can also be found in soil around organic vegetables which means many vegetables can have trace amounts of B12. It can also come from algae and natural bacteria in our intestines. However, it is still quite important in terms of not only sleep, but also overall health, for vegetarians to consider taking b12 supplements. Magnesium is another important nutrient that has been speculated to help us sleep (and can also be found in the foods listed above).

Stress management is also critical for a lifestyle intervention. Is there something stressing you out to the point of you losing sleep? Perhaps work, an unhealthy relationship (or even a healthy one), or school? The first step for dealing with stress is figuring out what your stressor is. You can’t always eliminate the stressor, but taking steps for improvement are definitely helpful. For example, try to get a better work-life balance, talk to a loved one about things bothering you, or stay on top of your work-load at school. Exercise can also be a powerful tool when dealing with stress.

How can you work these tips into your life? Try to avoid doing work right before bedtime (especially in front of a computer) and try to avoid bright lights towards bedtime (computer again). Try to incorporate more veggies, fruits, nuts, seeds, and legumes while limiting unhealthy foods (e.g. fried or refined foods). Try to establish some meal regularity, with 3–5 meals a day—and please, please, please don’t skip breakfast! Try to get more exercise also. Yoga has been seen to be particularly effective at stress reduction, although any exercise would be helpful (especially if you like it). Find something that you enjoy so that you will stick to it.

And that marks the end of my article! Hopefully you now have a better idea on how to deal with insomnia!

-Side note: I wrote this article during a particularly stressful week where I had a lot of problems with sleep myself (3 presentations, 35 hours of work and a midterm )- Since then, I’ve taken a lot of my own advice with no work on computers before bedtime, cutting down on work in general and also slowing down a bit with writing until I finish my semester… I’ve been sleeping really well since I’ve made these changes .

Bittencourt L, Santos-Silva R, Mello M, Anderson M, Tufik S.(2010) Chronobiological Disorders: Current and Prevalent Conditions. doi:10.1007/s10926-009-9213-0

Bixler E. (2012) Sleep and society: An epidemiological perspective. doi:10.1016/j.sleep.2009.07.005.

Cardinali D, Srinivasan V, Brzezinski A, Brown G.(2012) Melatonin and its analogs in insomnia and depression. doi:10.1111/j.1600-079X.2011.00962.x.

Passos G, Poyares L, Santana M, Tufik S, Mello M. (2012) Is exercise an alternative treatment for chronic insomnia? doi:10.6061/clinics/2012(06)17.

Peuhkuri K, Sihvola N, Korpela R.(2012) Diet promotes sleep duration and quality. doi:10.1016/j.nutres.2012.03.009.

Siebern A, Suh S, Nowakowski S. (2012) Non-Pharmacological Treatment of Insomnia. doi:10.1007/s13311-012-0142-9.

Ontario regionals for bouldering was yesterday in Toronto! From not competing all year, I think I did pretty well; I tied for 11th . Maybe next year I’ll put a bit more into my bouldering and compete all year; for now, I’ll stick with my sport climbing :p. Things are looking pretty good for my first trip of the summer, following exams, to Kentucky! The plan is to go from April 18th-May 18th! Cannot wait! I have to be back in Ontario to do a 2 week field course but I’m hoping to spend June-I find a job, in lionshead, Ontario climbing . Horray for almost being done undergrad!

Here’s me on the same problem as the last post, at half way log dump in Ontario a few summers ago!

This article can also be found on the sunwarrior website! http://www.sunwarrior.com/news/gout-a-growing-concern/

Gout is the most common form of arthritis in men over the age of 40 and was reported, in 2008, to affect over 8.3 million people in the United States. It is likely one of the oldest diseases and has even been observed in dinosaur bones. But it was first recognized by the Egyptians in 2640 BC. The disease is characterized by reoccurring episodes of extremely painful joint inflammation, caused by monosodium urate crystal deposits. Do you or someone you know have gout? Or are you concerned about developing gout in the future? Read on for more information about this painful disease.

Gout has markedly increased over the past few decades in parallel to the rise in obesity. In fact, more than 60% of individuals with gout have or later develop metabolic syndrome. Elevated uric acid levels, a precursor for gout, are associated with many other chronic diseases including diabetes, heart disease, hypertension, renal dysfunction, and obesity. For every 1mg of blood urate that is increased, there is a 13% heightened risk for hypertension!

Like I said before, higher levels of blood uric acid is a precursor for gout. So what is uric acid? Uric acid is a waste product of purines (e.g. adenosine, adenine, guanine) in the body following metabolism; it is our main fat soluble antioxidant, responsible for as much as two-thirds of our total antioxidant capacity. While short term increases in blood uric acid provide protection against oxidative stress, long term increases are associated with not only gout, but most chronic diseases.

Again, increased blood uric acid content is thought to be an attempt for protection against oxidative stress. Risk factors for higher uric acid include a higher weight and body fat percentage with lower muscle mass as well as the consumption of meat (especially red meat), seafood, aspirin, diuretics, alcohol and sugary foods. Drinking alcohol, at intakes higher than 15g/day, results in a 93% higher risk of gout. Risks are significantly raised by drinking as little as 10-14.9g/day. Beer has been associated with 2.5 times higher risk while liquor is 1.6 times higher (risks don’t seem to be elevated through red wine consumption). Every additional meat serving per day leads to a 21% higher risk while seafood leads to a 7% higher risk. Lastly, daily consumption of sugary soft drinks increases risks for gout by 85%.

Most people with elevated blood uric acid never end up with gout, but for those who do, it usually happens by around 40–60 years of age in men and 65 in women. Males are over twice as likely to develop gout than females. Heightened uric acid in the blood can eventually lead to the formation of monosodium urate crystals, which are deposited in tissue. Eventually those deposits can lead to first acute gout—with little to no symptoms between gout attacks—and then, when not adequately treated, chronic gout—with symptoms between attacks and the formation of painful deformities. Acute gout usually begins in one joint in a lower limb and an attack results in a red, warm, swollen, and extremely painful joint. Gout is often a debilitating disease that significantly reduces the quality of life for those affected.

The goal in gout treatment is to lower blood urate levels and to dissolve urate crystals. Traditionally, on a pharmacological basis, acute gout is often managed with nonsteroidal anti-inflammatory drugs (NSAIDs), colchicine, or glucocorticosteroids, while chronic gout is managed with urate-lowering therapy such as allopurinol, febuxostat, probenecid and sulfinpyrazone. Unfortunately for many, medical treatment for gout is often insufficient, and as a result individuals affected have little to no relief from gout symptoms and the development of the disease to chronic gout. Lifestyle interventions are an important component for the management of gout but unfortunately due to many factors (i.e. many doctors have little to no background in nutrition), patients are often not exposed to these recommendations.

What lifestyle interventions help manage gout? Exercise, weight loss, and also higher vegetable, nut, legume, coffee, and vitamin C consumption is associated with lower blood uric acid. Risks for gout are seen to be 40% lower with 4–5 cups of coffee a day. 1500 mg/day of vitamin C, in a supplemental form, is associated with a 45% decreased risk for elevated blood uric acid. Growing research is accumulating in the role of cherries, with their high vitamin C content, in the management of gout. Eating two servings of cherries a day is seen to significantly reduce blood uric acid, inflammation, and the number of gout attacks. There has been positive results with tart cherry juice concentrate in several small studies for the management of gout, but currently more research is needed to strengthen the validity of this treatment option. Purine-rich vegetables, nuts, legumes, and vegetable protein, despite their purine content, are not associated with gout. Furthermore, people who eat more vegetable protein have a 27% lower risk for developing gout.

So how can you take this information and apply it to yourself? First things first, you’ll have to reduce things that are seen to elevate blood uric acid. Try to reduce (or eliminate) meat (especially red meat), alcohol (beer and liquor, wine can stay!), and sugary foods. Reducing fish consumption may also be a good idea but the heart protective components of fish should be considered (especially since gout increases risks for heart disease). A DHA based omega-3 supplement should be strongly considered, especially if you are to remove fish. And now, what to add…. Exercise! If you’ve previously led a very sedentary lifestyle, start small. Find something you enjoy so that you’ll stick to it. Enrolling in a fitness class or finding a workout buddy is also another way to keep motivated. Most colleges have lots of fun workout classes—my personal favorite is aquafit! Eat more vegetables, nuts, cherries, and legumes and keep on drinking your coffee. Vitamin C supplements may also be a good addition. If you have gout and have had little relief from medical treatment, a tart cherry juice concentrate may be something good to try.

And that marks the end of my article, hopefully you now have a better idea of how to prevent and manage gout!

Brook R, Forsythe A, Smeeding J, Edwards N.(2010) Chronic gout: epidemiology, disease progression, treatment and disease burden.doi:10.1185/03007995.2010.533647.

Burns C, Wortmann R. (2012) Latest evidence on gout management:

what the clinician needs to know. doi:10.1177/2040622312462056.

Choi H. (2010) A prescription for lifestyle change in patients with hyperuricemia and gout. doi:10.1097/BOR.0b013e328335ef38.

Perez-Ruiz F, Herrero-beotes A. (2012) Evaluation and Treatment of Gout as a Chronic Disease. doi:10.1007/s12325-012-0059-z.

Oliveira E, Burini R. (2012) High plasma uric acid concentration: causes and consequences. doi:10.1186/1758-5996-4-12.

Suresh E, Das P. (2012) Recent advances in management of gout. doi:10.1093/qjmed/hcr242.

Oliveira E, Moreto F, Silveira L, Burini R. (2013) Dietary, anthropometric, and biochemical determinants of uric acid in free-living adults. doi:10.1186/1475-2891-12-11.

So A, Busso N.(2012) Update on gout 2012. doi:10.1016/j.jbspin.2012.09.005.

Stamp L, Chapman P. (2012) Gout and its comorbidities: implications for therapy. doi:10.1093/rheumatology/kes211.

Torralba K, Jesus E, Rachabattula S. (2012) The interplay between diet, urate transporters and the risk for gout and hyperuricemia: current and future directions. doi:10.1111/1756-185X.

Ye P, Yang S, Zhang W, Lv Q, Cheng Q, Mei M, Luo T, Liu L, Chen S, Li Q.(2013) Efficacy and Tolerability of Febuxostat in Hyperuricemic Patients With or Without Gout. doi:10.1016/j.clinthera.2012.12.011.

Oh boy, 40th post! Somehow I’ve managed to stay on top of writing for my blog and I’m so happy I have. Who knew that by me making a blog to stick on my resume would lead me to finding something that I am so passionate about. Thanks to all of you guys that continue to read my posts and support me .

I was talking to a few people about putting together a small nutrition handbook for climbers but once I started I realize that there’s so much I want to include… As a result, I’m now in the process of writing a book about nutrition for climbers (although it can really be for anyone). I was thinking about just giving it away for free after I finish, but after talking to a professor I think I may try to go all in and get it published. What do you guys think?

Here’s a picture of me at Half Way Log Dump in Ontario from a few years ago (Back when I actually bouldered :p)!

This article can also be found on the sunwarrior website! http://www.sunwarrior.com/news/stress-less-to-be-healthier/

Stress is something we’re all familiar with, it being ever so common in our 24/7 lifestyles. Although perceived stress is very individual, chronic stress, overall, increases risks for many chronic and mental diseases. Stress tends to also result in less time allocated to the necessities of good health—like healthy diets and sleep—which adds to the risks associated with stress and stress itself. Clearly a vicious cycle is present. Do you feel stressed often? Read on for more reasons and tips to lead a lower stress lifestyle.

Why do we stress? Stress is an important adaption that allows us to maintain an internal homeostasis through a number of body systems. Those systems include the hypothalamic–pituitary–adrenocortical system, autonomic nervous system (sympathetic nervous system), and immunity. Our internal systems respond to short term stress by increasing stress hormones. Adrenal glands release more epinephrine which results in blood vessel constriction and an increased heart rate. Increased cortisol, which is also released, results in higher blood glucose. These hormone changes will increase strength, speed, and endurance (e.g. ‘fight or flight’ response). This response was an important adaptation that allowed our ancestors to survive in the wild.

Although stress is important for homeostasis, long term stress can result in serious health effects. Long term stress results from long term use of stress hormones. If you remember their actions (blood vessel constriction, increased heart rate, and higher blood glucose), it makes sense that long term exposure may result in hypertension, poor glucose control, inflammation, higher risks for heart disease, and higher risks for diabetes. While short term stress provokes our internal systems to make rapid alterations for self-preservation, long-term stress may result in sympathetic over-activity. Who hasn’t experienced long term stress? It’s so common nowadays that many of us no longer think it’s important to manage. Unfortunately for many, that’s far from the truth.

Most body systems and functions are directly affected by stress. Metabolism decreases, inflammation increases, and endothelial function declines. As a result, stress directly increases risks for many health problems. There is a significant impact on gastrointestinal functioning, the heart, the immunity, and reproductive abilities, as well as musculoskeletal, neuroendocrine, and brain systems. Stress directly increases risks for many diseases including heart disease, hypertension, metabolic syndrome, depression, cancer, immune diseases, and gastrointestinal disorders. I’m sure you’re starting to see the picture of how bad long term stress is for you, but there’s more!

Not only does stress directly affect your health and wellbeing, it also indirectly affects it. Stress influences health outcomes indirectly by provoking unhealthy lifestyles like unhealthy eating, inactivity, smoking, and alcohol or drug abuse. People under stress tend to make choices that interfere with the reward systems in the brain. This interruption results in feelings of pleasure, making appetizing food, alcohol, and smoking that much more appealing. Eating more appetizing foods (more salt, sugar, and fat) often leads to higher body weight, blood lipids, and blood glucose. Another important component is the “lack of time” that many of us feel. Not only will we tend to choose the quickest (often unhealthy) food choice, sleep and exercise is also reduced. All around, chronic stress indirectly raises risks for just about any disease or disorder out there.

What can you do about stress? First step would be facing the problem head on. What is causing you stress? Is it work? Your significant other? Financial problems? Next, how can you resolve these problems? This step is highly individual and depends on the resolutions that you are willing to make. The best step to beat stress is to eliminate the stressor, which is obviously not always practical. So what else can you do? Aromatherapy (with lavender), acupuncture, yoga, laughter, new hobbies, and healthy lifestyle changes are seen to be powerful ways to reduce stress. Lifestyle modifications should include more fruits, veggies, sleep, and exercise with fewer refined foods, less sugar, and less (if any) meat. These lifestyle changes help to reduce the oxidative stress, endothelial dysfunction, and reactive oxygen species increases that arise from stress.

Change doesn’t need to be dramatic; maybe start small. Try adding one or so servings of fruit and vegetables a day and reducing your daily desserts (or whatever your downfall is) to just one per day. Pick up a new activity; head over to your local college and perhaps enroll in a group fitness class (aquafit is lots of fun!) or maybe try something a bit more daring (rock climbing anyone?). Consider also picking up some lavender from your nearest health store; a whiff of that may help reduce your stress. Taking little steps to de-stress goes a long way in the grand scheme of things. Although everyone likes to think they can do it all (myself included), “me time” is a vital part of your day-to-day life!

And that marks the end of my article! Hopefully you now have a better idea of why it’s important to reduce your stress and how you can do it!

D’Andrea W, Sharma R, Zelechoski A, Spinazzola J.(2011) Physical Health Problems After Single Trauma Exposure : When Stress Takes Root in the Body. doi:10.1177/1078390311425187

Lucini D, Pagani M. (2012) From stress to functional syndromes: An internist’s point of view. doi:10.1016/j.ejim.2011.11.016.

Toda N, Nakanishi-Toda M. (2011) How mental stress affects endothelial function. doi:10.1007/s00424-011-1022-6.

Quite a stressful week on my part! I did a kids talk at the climbing gym this Wednesday, along with a class presentation shortly after and then a midterm the next day… all went very well I think . This was all on top of 35 hours of working at the nutrition store! I need to stop doing this to myself lol. It’s amazing to finally have time to relax today .

Here’s another picture of me in Kentucky! Taken by my friend Jon!

This article can also be found on the sunwarrior website! http://www.sunwarrior.com/news/vitamin-d-what-is-it-and-why-do-we-need-it/

Many of us already know that vitamin D is critical for bone health, but recently its importance has been extended to just about all areas of good health. A deficiency is now also related to many chronic disorders including mental illness, heart disease, infection, autoimmune diseases, cancer, rickets, obesity, inflammation, diabetes, and so on. In a recent study in a Boston hospital, about 42% of the adolescent patients that were examined had a deficiency and an estimated 1 billion people world-wide aren’t getting enough. Clearly the prevalence of vitamin D is high, so how do you compare?

What is vitamin D and what does it do? Vitamin D is a fat soluble vitamin that can come in two forms, D2 (ergocalceiferol) from plants and D3 (cholecalciferol) from animals. While there are two forms, vitamin D3 is the only one that is naturally seen in humans. Vitamin D can either be consumed (e.g. in egg yolks, oily fish, and fortified foods, or for vegans, mushrooms), although dietary sources are typically not sufficient, or produced by our skin following the sun’s (UV light) action on a compound called 7-dehydrocholesterol. Both dietary and endogenous vitamin D will be converted to 25-hydroxycholecalciferol (25(OH)D3) in the liver and then to the active 1,25-dihydroxycholecalciferol (1,25 (OH)2D3) form, calcitriol, in the kidney. Calcitriol acts as a hormone and regulates blood calcium and phosphate to promote bone remodeling and adequate blood calcium. Vitamin D is also vital for the absorption of calcium in our intestines, which is why a calcium supplement should be paired with vitamin D (and K2!).

What are some of the effects from a vitamin D deficiency? Vitamin D is an important neurosteroid hormone, playing a role in neuroplasticity and neuroimmunomodulation. Vitamin D deficiencies are associated with many mental illnesses including autism, Parkinson’s, depression, and schizophrenia. Deficiencies are also associated with obesity and diabetes. Clinical studies have consistently shown low vitamin D status in obese individuals. Moreover, obesity results in lower vitamin D availability from fat tissues. Lastly, vitamin D is a factor for inflammation and may be important in the treatment of inflammatory related diseases such as heart disease, arthritis, and even cancer.

Issues with vitamin D deficiencies also extend to athletes and their performance. Muscle biopsies in individuals with a deficiency show major changes to muscle fibers (predominantly type 2 fibers). Vitamin D explains seasonal variability in performance, where studies consistently show improved performance at the tail end of the summer and then a decline through winter months despite consistent training year long. Recently, studies have shown a direct relationship between blood vitamin D levels and power, force, velocity, grip strength, jump height, overall strength, and overall performance. Thankfully the deleterious changes from a deficiency are reversible and athletes who are deficient in vitamin D may see performance gains through supplementation

Again, dietary vitamin D isn’t typically sufficient but the amount of sunlight necessary is quite controversial due to the fact that sunlight undoubtedly causes DNA damage in skin cells, which is a risk factor for skin cancer. As a result, many people follow strict sun protection regimes—excessive sunscreen, less time outside, more clothing—which has added to the high rates of vitamin D deficiencies (characterized by blood 25(OH)D3 levels at 50nmol/l). High risk individuals are those who spend most of their time indoors, like people who live in nursing homes, or in most of us during the wintertime. Since our main source of vitamin D is through our skin, supplementation, especially throughout the wintertime, may be wise.

Adequate vitamin D can be achieved by time spent outside with exposed skin. In the summer, a time of 6–8 minutes may be enough, while in the winter, times increase to 7–50 minutes or so depending on the latitude. Personally, exposed skin during the wintertime is…uncomfortable; supplementation is definitely the easiest way to go in cold months. Supplementation in individuals who typically stay inside or follow strict sun protection regimes is vital to maintain adequate vitamin D. In individuals with a pre-existing deficiency, one dose of 50000IU once per week for 8 weeks has been shown to efficiently treat a vitamin D deficiency. When a deficiency is not present, an intake of 1000-2000 IU/day of vitamin D is recommended to ensure an adequate source. Whether supplementing or not, enough vitamin D is critical; it`s clear to see how important vitamin D is.

And that marks the end of my article. Vitamin D is crucial for just about all areas of health and reduces risks for many chronic diseases, fights obesity, and has even been shown to boost athletic performance. Unfortunately, the majority of the population isn’t getting nearly enough, largely due to a lack of awareness on the importance of this vitamin. Hopefully you now have a better understanding of the importance of vitamin D and how to get enough.

Angeline M, Gee M, Shindle M, Warren R, Rodeo S.(2013) The Effects of Vitamin D Deficiency in Athletes. DOI:10.1177/0363546513475787.

Anglin R, Samaan Z, Walter S, McDonald S.(2013) Vitamin D deficiency and depression in adults. DOI:10.1192/bjp.bp.111.106666

Mezza T,Muscogiuri G, Sorice G, Prioletta A,Salomone E,Pontecorvi A, Giaccari A. (2012) Vitamin D Deficiency: A New Risk Factor for Type 2 Diabetes? DOI:10.1159/000342771

Querfeld U.(2012) Vitamin D and inflammation. DOI:10.1007/s00467-012-2377-4.

Sinha A, Cheetham T, Pearce, S. (2013) Prevention and Treatment of Vitamin D Deficiency. DOI:10.1007/s00223-012-9663-9.