Back to school: 5 tips to stay healthy and avoid the germs

The start of the school year always increases the spread of germs. Children are in close contact, sharing items and encountering viruses and bacteria such as the flu/ influenza, Covid, RSV, Mycoplasma, rhinovirus, etc. Besides proper hygiene and cough/sneeze etiquette, getting vaccinated, ensuring adequate sleep and staying active with regular exercise, here are five health tips to keep you and your loved ones healthy this season:

Photo by Andrea Piacquadio on Pexels.com

1. HEALTHY GUT, HEALTHY IMMUNE SYSTEM. Up to 80% of our immune cells lies in our gut, so it makes sense to optimize immunity through the gut. Your gut microbiome protects against infections by maintaining the intestinal barrier, competing with pathogens for resources and space, training the immune system to distinguish harmful microbes from beneficial ones and producing anti-microbial substances. An imbalance in the gut microbiome (from antibiotic use, stress, inadequate fiber, etc.) can lead to improper immune regulation, making the body less effective at fighting off infections. Most people know that probiotic supplementation can help maintain a strong immune system, but what you may not know is that different strains of probiotics treat different conditions, so it’s important to find the right type. A supplement with various probiotic strains including a high(er) amount of Lactobacillus rhamnosus is beneficial for boosting general immunity. It is also important to help the beneficial “good” bacteria flourish in our gut by eating a variety of whole foods with prebiotics and fiber.

Photo by Alicia Harper on Pexels.com

2. VITAMIN D: Researchers have found that besides getting the annual flu shot, vitamin D is also a potent flu-fighter. A review of 10 randomized controlled trials looking at 4859 individuals concluded that vitamin D supplementation has a preventive effect on influenza. A randomized, double-blind, placebo-controlled trial in Japan comparing vitamin D3 supplements (1200 IU/day) with placebo in school-aged children found that the children receiving the vitamin D3 supplements had a 42% reduction in contracting influenza A compared to those not receiving it. The study also found that the group not getting the vitamin D had six times more asthma attacks. Another study found that among 800 military men in Finland, those with lower vitamin D levels took significantly more days from active duty to recover from upper respiratory infections than recruits with higher vitamin D levels (above 40nmol). As part of the Coronavirus COVID-19 pandemic guidance, the Scottish government has recommended that people start getting a daily dose of vitamin D in April 2020. It turns out that people with a vitamin D deficiency who contracted COVID had a higher risk of health complications and death.

Vitamin D plays a very important role in supporting the immune system. “Vitamin D helps your body produce a protein called cathelicidin that fights bacteria and viruses,” says Carlos Camargo, M.D., an associate professor of medicine at Harvard Medical School. Other studies show that people with adequate levels of vitamin D are less likely to get the flu, and when they do, they tend to recover faster compared to those who are deficient. In Dr. Yik‘s practice, she finds many adults and children in Hong Kong who are deficient in vitamin D. Before you start taking vitamin D supplements though, get your level checked so you can supplement at the correct dosage. Too much vitamin D puts you at a higher risk for kidney stones.

3. N-Acetyl Cysteine (NAC). This nutraceutical offers protection to cells as it supports the body’s antioxidant systems during infections and inflammatory conditions by raising the levels of glutathione, a potent antioxidant. Studies show that patients with low levels of glutathione have more severe COVID-19 infections compared to those with higher levels. We also know that in coughs and upper respiratory tract infections (URTIs), NAC breaks bonds in the mucus, making it easier for your body to cough the mucus up. Ask your licensed naturopathic doctor or functional medicine doctor for the right dosage in your case. For a extra boost or to clear excessive phlegm, contact Dr. Ardyce Yik ND for a nebulized NAC session.

4. Consume a healthful diet. Eat more colourful vegetables and fruits such as dark greens, carrots, and berries, which contain a lot of nutrients and antioxidants. Include immune-boosting foods such as garlic, onions, ginger, shiitake/ maitake/ reishi mushrooms, green vegetables and berries in your diet. Vitamin C and zinc play important roles in immune defence, so remember to eat foods high in those nutrients or supplement if necessary. Click here to read about the top healthful foods. Ensure adequate protein intake and consume more good fats. Avoid sugary foods/ drinks and processed foods.

Photo by Yaroslav Shuraev on Pexels.com

5. Reduce your alcohol consumption. Findings from 14 different studies suggest that alcohol consumption increases the risk of contracting pneumonia. Dose–response analysis found that for every 10 to 20 grams of alcohol intake per day, there was an 8% increase in the risk of getting pneumonia (community-acquired pneumonia, not hospital-acquired). One standard drink contains 10 grams of alcohol, which is equivalent to one ordinary beer, a small glass of wine (100 mL) or a nip of spirits (30mL). Drinking alcohol can also weaken your immune system. “Consuming excessive amounts of alcohol could cause damage to immune cells in the lungs and upper respiratory system,” explains Dr Aragona Giuseppe, GP and medical advisor at Prescription Doctor, “which in turn can increase the risk of developing diseases such as tuberculosis, pneumonia and respiratory distress syndrome, not to mention making you more susceptible to viruses. Furthermore, alcohol can also affect the gut barrier allowing more bacteria to pass into the blood, and this, in turn, causes a depletion of the three most important kinds of cells in your immune system, macrophages, T- and C- cells.” Stay hydrated by drinking water and healthier, non-alcoholic beverages instead.

If you are sick, seek medical attention. Dr. Ardyce Yik ND helps adults and children rebuild immunity, naturally. Click here to learn how she can help you achieve and maintain optimal health.

SOURCES: https://www.hsph.harvard.edu/nutritionsource/vitamin-d/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2646211/

 http://lpi.oregonstate.edu/mic/health-disease/immunity

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3755751/

https://pubmed.ncbi.nlm.nih.gov/35071300/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9651994/

Sugary drinks and nutrient deficiencies linked to hair loss

According to evolutionary biologists, hair is more than just a biological feature; it is a secondary sexual trait deeply tied to an individual’s self-esteem and psychological well-being. Alopecia (i.e. hair loss) is a distressing condition that affects people of all ages. While alopecia and general hair follicle health are influenced by heredity, hormonal changes, medical conditions and normal aging, emerging evidence suggests that diet and nutrition also have a profound effect on the health of your hair. A systemic review published in August 2025 looked at the role that diet and nutrients play in hair health and this is what the researchers found:

  1. Excessive consumption of sugary drinks (>3500 ml/week) substantially increases hair loss.
  2. Alcohol consumption is associated with both increased hair loss and premature hair depigmentation.
  3. Low vitamin D levels are associated with greater severity of both alopecia areata (an autoimmune form of hair loss) and androgenetic alopecia (pattern baldness).
  4. High intake of retinol (vitamin A) is linked to a greater severity of alopecia areata.

Click here to learn more underlying reasons of hair loss and hair thinning.

SOURCE: https://journals.sagepub.com/doi/10.1177/02601060251367206

6 Health Tips to Help Men Thrive

Happy International Men’s Week! In celebration of the men in our lives making a positive impact, here are 6 tips for men to stay healthy and thrive:

  1. Eat to fuel, not fill. The foods you eat directly fuel your body. Instead of filling your body with junk food, processed food, sugars and refined carbohydrates, try replacing them with plant-based, whole foods which contain plenty of nutrients, antioxidants and fiber (e.g. vegetables, beans/ legumes, whole grains, nuts, seeds) and good sources of protein such as chicken, grass-fed beef and wild-caught salmon. A healthful diet can reduce belly fat, reduce high blood pressure and stabilize blood glucose.
  2. Reduced sex drive? How are your testosterone and DHEA levels? Nowadays, more men starting in their 30s are struggling with low energy, reduced sex drive, sexual dysfunction (including erectile dysfunction or ejaculation disorders), hair thinning, reduced muscle mass and even depression. Because society often assumes that only older people experience symptoms of low testosterone, or because of embarrassment, these men do not tell their doctor, and they often suffer silently. If you notice difficulty getting or keeping an erection more than 25% of the time, you should take note. This symptom may point to low testosterone/ DHEA, emotional problems, underlying health conditions or other physical causes like overconsumption of alcohol. A simple blood test can reveal what your testosterone and DHEA levels are, and boosting hormone levels naturally using nutraceuticals and lifestyle changes is better long-term than taking testosterone replacement therapy (TRT) for younger individuals- TRT doesn’t fix or cure the underlying cause of low testosterone. In fact, it will cause your testicles to stop working. Lastly, there is a difference between deficient testosterone and suboptimal levels. Be sure to find a doctor who knows the difference! Dr. Yik advises to test both testosterone and DHEA levels for patients.
  3. Have you gotten your ApoB and Lp(a) test done yet? What’s your blood pressure?
    • Elevated levels of LDL (“bad”) cholesterol have long been associated with a greater risk of heart disease, but based on recent research, doctors and cardiologists are now looking at Apolipoprotein B (ApoB) and Lipoprotein A (Lp(a)), proteins which may be more useful clinically than LDL cholesterol in determining your risk for coronary heart disease. Apolipoprotein B attaches to bad types of cholesterol that cause plaque buildup in your blood vessels, which can lead to damage and heart disease. Recent studies show that high Lp(a) levels promote clotting and inflammation, significantly increasing risk of heart attack, stroke, aortic stenosis and peripheral artery disease. A 2024 study concluded that Lp(a) is markedly more atherogenic than LDL. A simple blood test measures the amount of Apolipoprotein B in your blood. Longevity experts, cardiologists and functional medicine doctors like Dr. Yik now suggest getting the ApoB and Lp(a) test done if you are a high-risk individual (e.g. heavy drinking/ smoking lifestyle, high cholesterol, a family history of cardiovascular disease- heart attacks, strokes, etc.). Dr. Yik is noticing that her patients living in China are getting these tests done by their doctor, but Hong Kong has yet to follow suit. Click here to read more about cholesterol, Apo(B) and Lp(a).
    • High blood pressure, i.e. hypertension, is often called the “silent killer” and can cause damage in the arteries, heart, kidneys, eyes and brain. The ideal blood pressure is less than 120 over 80. If you have slightly elevated blood pressure, try exercising more and cutting back on alcohol, both of which can have an immediate beneficial effect. Click here to learn how much exercise is enough.
  4. Mental health and wellbeing is just as important as physical health. Men are known for bottling up emotions and not reaching out. If you are struggling with anxiety, depression, alcohol abuse or suicidal thoughts, speak to your doctor who can give you medication and immediate support. While it is vital to stabilize your mood and emotions, it is just as vital to identify and address the underlying causes of your mental health struggles. In certain cases, underlying health conditions (e.g. hyperthyroidism causing anxious thoughts/ anxiety) can cause mood disorders, so it is important to find a doctor who looks at the whole picture. Speaking with a counsellor or psychologist can also help to sort out feelings and address certain patterns of unhealthy behavior. Find a practitioner willing to investigate beyond the symptoms.
  5. Stay active and keep connected. Head outside to play a sport with friends, swim some laps or take a long walk to listen to that podcast you downloaded. Create your own workout routine and make an effort to keep it. Exercise has numerous benefits for your physical, mental and emotional health. Social connectedness is an important part of our overall health and wellbeing, and research shows it can be more common for men to have low levels of social connectedness than women. A Harvard study, spanning 80+ years, has confirmed that embracing relationships and community helps us live longer and be happier. Close, positive relationships, more than money or fame, are what keep people happy throughout their lives, the study revealed. Those ties protect people from life’s discontents, help to delay mental and physical decline, and are better predictors of long and happy lives than social class, IQ, or even genes. Exercising (team sports, competitive sports, cycling, etc.), card games, video games, fitness/ yoga classes, dining out and hiking are some ways that you can stay connected with others.
  6. Get checked for colorectal cancer. If you are age 50 or older, it is time to get screened for colorectal cancer (get checked sooner if you have a family history of colorectal cancer). Of the various cancer screenings available to men, this one is the best deal because it can prevent, not just diagnose, cancer. A colonoscopy can find and remove precancerous colon polyps.

Click here for health tests to get between ages 40 and 60, according to longevity experts.

Happy Men’s Week! May you stay healthy, strong and happy!

SOURCES:

https://pubmed.ncbi.nlm.nih.gov/16879071/

https://pmc.ncbi.nlm.nih.gov/articles/PMC2712798/#:~:text=Apolipoprotein%20B%20(apoB)%20may%20be,particle%20cholesterol%20content%20(1).

https://my.clevelandclinic.org/health/treatments/testosterone-replacement-therapy-trt

https://www.forbes.com/sites/adriangostick/2023/08/15/harvard-research-reveals-the-1-key-to-living-longer-and-happier/

World happiness report: the happiest countries and reasons why you’re unhappy (and what to do about it)

Finland ranks no.1 on the annual World Happiness Report’s of the world’s happiest countries for the 8th straight year. The report, published today on the UN’s International Day of Happiness, is based on the analysis of how residents of over 140 countries rate their quality of life. With 10 meaning someone is currently living the best possible life they can imagine, Finns came in first with an average score of 7.74.

The top 10 happiest countries in the world, according to the 2025 World Happiness Report:

  1. Finland
  2. Denmark
  3. Iceland
  4. Sweden
  5. Netherlands
  6. Costa Rica
  7. Norway
  8. Israel
  9. Luxembourg
  10. Mexico

Why am I unhappy and what can I do about it?

  1. A Harvard study, spanning 80+ years, has confirmed that embracing relationships and community helps us live longer and be happier. Close, positive relationships, more than money or fame, are what keep people happy throughout their lives, the study revealed. Those ties protect people from life’s discontents, help to delay mental and physical decline, and are better predictors of long and happy lives than social class, IQ, or even genes. In Mexico and Europe, for example, a household size of four to five people predicts the highest levels of happiness, the World Happiness Report said. Maintaining a strong sense of community with acts such as regularly dining with others, for example, improves social trust and happiness. The type of people you surround yourself with is also important, because they have a critical influence on your energy, growth and mindset. Energy and emotions are contagious. Happy people make you feel happier; unhappy people spawn negativity and sap your positive energy.
  2. Getting adequate sleep is important for your mood. Chronic insomnia can increase the risk of developing depression and anxiety- and can make existing conditions worse. Click here to read tips for a better sleep.
  3. Are you exercising? Regular exercise can release serotonin and endorphins, which are neurotransmitters that help to lower stress, improve mood and enhance your sense of well-being. How much exercise does one need? Click here to learn how much exercise you should get for a longer, healthier life.
  4.  Happiness may begin in childhood. British researchers from the University of Cambridge (UK) reported an association between a positive childhood and well-being in adulthood. Happy children were also much less likely to develop mental disorders throughout their lives. The 2011 study concluded, “Childhood well-being predicts positive adult well-being, and not merely the absence of mental ill-health.”
  5. Believing in the kindness of others is also much more closely tied to happiness than previously thought, according to the latest findings. As an example, the World Happiness Report suggests that people who believe that others are willing to return their lost wallet is a strong predictor of the overall happiness of a population.

If you are depressed, the best treatment will always target the underlying causes. For example, if the depression is hormonal, then hormone treatment will probably work best. For those who prefer a more natural approach, there are widely researched medicinal herbs and nutraceuticals that help promote better hormone balance, alleviate depressive symptoms as well as nourish your body during this period of time. If the depression is biological or psychosocial, then natural or pharmaceutical antidepressants as well as cognitive behavioural therapy can be helpful. If there are nutrient deficiencies or gut imbalances, addressing those issues will help improve overall mental and emotional wellbeing. Find a trained practitioner who is willing to listen and put the pieces of your health puzzle together.

SOURCES:

https://worldhappiness.report/

https://www.forbes.com/sites/adriangostick/2023/08/15/harvard-research-reveals-the-1-key-to-living-longer-and-happier/

Which foods make you fart (more) and when should you consult your doctor?

Farting is normal but have you ever noticed being more gassy after eating certain foods? Passing gas, especially very smelly gas, can be an embarrassing problem. 

So, which foods make you fart more, which make your farts smelly, and when should you consult your doctor?

  1. Beans and lentils contain lots of fibre and raffinose, a complex carbohydrate that is also found in broccoli, cabbage, Brussels sprouts and asparagus. Humans can’t break down raffinose; it’s our intestinal (gut) bacteria that break it down. And as they process this compound, they release lots of gas, specifically hydrogen, methane, and carbon dioxide.
  2. Eggs may make you bloated and gassy if you are intolerant or allergic to them (click here to learn the difference between food intolerances and allergies). But even if you don’t have an allergy or intolerance to eggs, eating them may still lead to smelly farts (especially if you eat them alongside fart-causing foods like beans or fatty meats)- this is because eggs contain sulphur-packed methionine. Sulphur-containing foods cause you to produce smellier gas; the “rotten egg” smell is due to hydrogen sulphide, a sulphur-containing gas made when your gut bacteria break down foods containing sulphur.
  3. Many cruciferous vegetables such as broccoli, cabbage, kale and Brussels sprouts are very high in fibre and relatively difficult to digest. The bacteria in your gut love to use the fibre for energy, and this results in gas. Furthermore, cruciferous vegetables often contain sulphur, which leads to smellier farts.
  4. Onions, garlic, leeks and artichokes all contain fructans, carbohydrates that can cause gas and bloating.
  5. People with lactose intolerance are unable to fully digest the sugar lactose found in milk and dairy products. As a result, they experience bloating, gas and even diarrhea after consuming foods or drinks containing dairy.
  6. Many fruits like apples, pears and mangoes are not only high in the natural sugar fructose but also high in fibre. Some people find fructose difficult to digest and might get gassy from eating these fruits because they can’t break down the sugars properly.
  7. High FODMAP foods can cause excessive bloating and gas in people who have SIBO (small intestinal bacterial overgrowth) or IBS (irritable bowel syndrome). FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Some people with digestive issues can benefit by reducing these foods in their diet.

You should see a doctor if you are:

  • experiencing additional symptoms, such as persistent stomach ache, bloating, constipation, or diarrhea
  • losing weight without trying to
  • seeing blood in the stool
  • change your diet (i.e. reduce fart-inducing foods) but don’t see improvement

Habits of a healthy woman: how to thrive regardless of your age

To celebrate Women’s Day 2025, let’s look at some positive habits and routines of healthy women. Whether you’re a teenager, in your 80s or somewhere in between, discover how making healthy choices can help you thrive and live your best life.

  1. Use positive coping and self-care strategies to nurture mental health. Let’s face it- life can be stressful at any age. We know that mental health not only impacts our physical wellness but also affects our emotional and social awareness, and many other important aspects of our lives. Coping and self-care strategies can look different for different people, but ultimately, they help you channel stress in a healthy manner by reducing or resolving the physiological reactions after a stressor. They help to complete the stress cycle to bring you back to a calm state. So whether it’s connecting with others, having some quiet time for meditation or breathing exercises, staying active or cultivating gratitude, the important thing is to adopt effective coping strategies to process stress in a healthy way. Here are some ways to cope with stress and nurture your mental health (if you often get irritated/mood swings/ depressed, click here to read more):

2. Regular exercise. Exercise impacts everything from strength, mobility and metabolism to mood, cognitive function and overall health. Make time to exercise and remember to include both cardio (aerobic) exercise as well as strength training into your exercise routine. Cardio exercise helps us maintain a healthy weight and healthy heart, prevents a host of diseases, boosts our mood and alleviates stress. Recent studies have shown that it can boost brain size (and memory) as well! Maintaining muscle mass becomes increasingly challenging as we age, but studies show that the stronger you are and the more muscle mass you have, the higher your chance of survivability and longevity. So, both cardio exercise and strength training are key. Staying active builds a strong foundation for a healthy future. Click here to learn how much exercise is needed for a longer, healthier life.

3. Hang out with people with similar values, who want nothing but the best for you in life. The people you surround yourself with have a critical influence on your energy, growth and mindset. They will either make you a better version of yourself or a worse one, because energy and emotions are contagious. Happy people make you feel happier; unhappy people spawn negativity and sap your positive energy.

4. Prioritize sleep. Do you feel rested and ready for the day when you wake up? If the answer is no, you may not be getting enough restorative sleep, which is crucial for our bodies and minds to recharge, recover and repair. Not getting enough restorative sleep can affect your health, not to mention your ability to function during the day. Click here to learn tips for a more restful sleep.

5. Get regular check-ups. This allows your doctor to screen for conditions such as diabetes, hypertension, cancer, STIs, hormone imbalances and osteoporosis. Seeking help when symptoms arise is important, but prevention is always better than cure. If you are between 40 and 60, here are the health tests you should consider doing, according to longevity experts.

There are many more healthy habits of thriving women: Eating a healthful, balanced diet. Avoiding smoking/ vaping/ substance abuse. Prioritizing positive social interaction. Maintaining healthy relationships. Wearing sunblock. Can you add yours to the list? 🙂

Dr. Ardyce Yik wishes everyone Happy Women’s Day! Working with women is a commitment to helping them thrive in every aspect of their lives. The unique physical, emotional and psychological challenges that women face require a compassionate and comprehensive approach that treats and nurtures the whole person rather than just treating isolated symptoms. Dr. Yik’s goal is to support you in restoring optimal health through personalized care and empowering you to live your healthiest in all stages of life.

SOURCES:

https://bjsm.bmj.com/content/56/13/755

https://www.health.harvard.edu/staying-healthy/want-to-live-longer-and-better-do-strength-training

https://pmc.ncbi.nlm.nih.gov/articles/PMC3337929/

https://www.sciencedaily.com/releases/2017/11/171113195024.htm

Tips for a healthier CNY

Chinese New Year (often interchangeably called Lunar New Year or Spring Festival) is around the corner. What is CNY (or a vacation) without a big feast? Wherever you are and however you are celebrating this coming holiday, here are some tips for a healthier and thinner you:

  1. Eat the vegetables first. Always fill your bowl or plate with vegetables before eating other dishes. Enjoying vegetarian dishes such as Buddha’s Delight (with 18 different kinds of plant-based ingredients) is a delicious and healthy way to balance out the rich foods we typically eat during these celebrations.
  2. With anything high in sugar or calories, always start with mini “tasting” portions first. If something is divinely delicious, then have a second larger portion, but limit the bigger portion to a palm size for savoury dishes and 1/2 a palm size for desserts or sweets.
  3. Foods that are deep fried, batter-coated, starchy or drenched in a sauces should be avoided. Not only do these foods fill you up quicker but they are also packed with calories. Foods that are deep fried or with a crispy batter contain trans fats, which are detrimental to your health. 
  4. Choose leaner cuts of meat instead of roast pork and remove all visible fats of roast duck or chicken.
  5. Avoid added salt or foods that contain sodium (found in savoury/ processed snacks). Too much salt or sodium can cause high blood pressure, which increases the risk of heart attacks and strokes.
  6. An ideal CNY holiday plate would be around 50% vegetables, 25% protein and 25% carbs. If you decide to have an extra serving of dessert, skip the carbs (25% mentioned above) altogether.  

Follow these healthy eating tips and let your fortunes prosper in the new year, not your waistline. Wishing everyone a happy and healthy new year!

Got high cholesterol? Here’s what you should check next, according to research and longevity experts.

Our bodies need cholesterol to build the structure of cell membranes, make key hormones and bile acids needed to digest and absorb fats as well as vitamin D. Cholesterol is essential for your body, but what happens if cholesterol levels are elevated?

If your doctor tells you your cholesterol levels are too high, here is what you should be checking next:

  1. Is LDL high? Is HDL high? When you get your cholesterol checked, the doctor looks not only at total cholesterol, but also the HDL (high-density lipoprotein), LDL (low-density lipoprotein) as well as VLDL (very-low-density lipoprotein) cholesterol. Some doctors also look at triglycerides. People with high levels of HDL cholesterol are less likely to develop cardiovascular disease (CVD), whereas high levels of triglycerides, LDL or VLDL cholesterol are linked to atherosclerosis, which is the accumulation of cholesterol-rich fatty deposits in arteries. This can cause arteries to narrow or become blocked, which slows or stops the flow of blood to vital organs like the heart and brain. Atherosclerosis affecting the heart is called coronary artery disease, and it can cause a heart attack. When atherosclerosis blocks arteries that supply blood to the brain, it can cause a stroke. Note that even if your total cholesterol is in the desirable category, it’s possible that you may have unhealthy levels of HDL (low level), LDL/ VLDL (elevated levels), Lp(a) or Apo (B).
  2. Get Lp(a) (Lipoprotein A) checked. Longevity expert Dr. Peter Attia explains that elevated Lp(a) is the single most important and most prevalent hereditary risk factor for cardiovascular disease. Recent studies show that high Lp(a) numbers promote clotting and inflammation, significantly increasing risk of heart attack, stroke, aortic stenosis and peripheral artery disease. A 2024 study concluded that Lp(a) is markedly more atherogenic than LDL. You should get Lp(a) checked especially if you have familial hypercholesterolemia (i.e. if high cholesterol runs in the family) or if you have signs of coronary heart disease.
  3. Get LDL-P (i.e. ApoB) checked. Apolipoprotein B (ApoB) is a major protein component of LDL. It facilitates the transportation of LDL and lipids to the peripheral tissues throughout the body. Evidence favors ApoB over LDL as a predictor of cardiovascular events. Dr. Peter Attia notes that even if your standard lipid (cholesterol) panel results are within the normal range, ApoB test results may be high, so it is important to include this biomarker when assessing heart health. In fact, Dr. Allan Sniderman, an expert professor of cardiology and medicine at McGill University, thinks that ApoB is currently being underutilized; not enough physicians are checking for ApoB status.

Dr. Ardyce Yik offers testing of all the aforementioned biomarkers for cardiovascular health. If any of these markers are out of normal range, she can discuss the benefits of medicines, nutraceuticals, exercise and diet in your particular case. Your liver produces and controls 70 to 80% of cholesterol, so when it comes to managing cholesterol in your body, she will also look at ensuring optimal liver function.

Click here for more health tests you should consider doing if you’re between the ages of 40 to 60, according to longevity experts.

Photo by Photo By: Kaboompics.com on Pexels.com

SOURCES:

https://www.health.harvard.edu/topics/cholesterol

https://pmc.ncbi.nlm.nih.gov/articles/PMC2712798/#:~:text=Apolipoprotein%20B%20(apoB)%20may%20be,particle%20cholesterol%20content%20(1).

https://pubmed.ncbi.nlm.nih.gov/16879071/

https://www.jacc.org/doi/10.1016/j.jacc.2023.10.039

https://peterattiamd.com/high-lpa-risk-factors

https://peterattiamd.com/allansniderman

https://pmc.ncbi.nlm.nih.gov/articles/PMC6489854/

In your late 30s or 40s? Tips on navigating the hormonal roller coaster (for women) and hormone decline (for men).

If you are in your late 30s or early/mid 40s, you may start noticing certain changes in your body and mood. For women, common first symptoms of hormonal change include irregular menstrual cycle or menstrual flow as well as depression, irritability and anxiety. For men, common first symptoms include decreased libido, hair thinning or hair loss as well as depression, mood swings and irritability. Furthermore, this period is often marked with uncertainty and different crises. Dr. Ardyce Yik uses a personalized, comprehensive approach to help men and women restore hormonal balance and resolve health concerns so they can thrive, in every stage of life. Whether you are a younger Gen Xer or a geriatric millennial, read on for tips on how to navigate this delicate period of transition.

FOR WOMEN

Peri-menopause is the period during which your body makes the natural transition to menopause. Some women start noticing symptoms in their 30s but peri-menopause often starts in women aged 40 to 45. During peri-menopause, all hormones are generally on a decline, but the levels of estrogen and progesterone go from a rhythmic peak and trough pattern to erratically spiking and plummeting, like a roller coaster, as shown in the graph below. This period can last up to 10 years.

These fluctuating hormonal changes can cause the following symptoms:

  • irregular menstrual cycle or menstrual flow
  • mood swings, depression, anxiety, irritability
  • lack of enthusiasm or energy
  • brain fog, trouble with memory or concentration
  • hot flashes, night sweats
  • insomnia, trouble with sleep
  • vaginal dryness, change in libido
  • weight gain
  • thinning hair, changes in hair texture
  • changes in skin
  • increased frequency of infections including urinary tract infections

Everyone is different. Some women have few symptoms while others are plagued with many symptoms listed above. To complicate things further, other metabolic imbalances such as thyroid issues or anemia can cause some of the same symptoms, so investigating with baseline lab testing can be helpful to determine if treatment is needed. Here are some tips for women to navigate this hormonal roller coaster:

  1. Each woman’s perimenopause journey is different. Find a trained practitioner who uses a personalized, comprehensive approach to help you navigate through your hormonal changes, someone who is willing to listen and put the pieces of your health puzzle together. For those who prefer a more natural approach, there are widely researched medicinal herbs and nutraceuticals that help promote better hormone balance and alleviate peri-menopausal symptoms as well as nourish your body during this period of time. If there are gut microbiome imbalances or nutrient deficiencies such as vitamin D deficiency, addressing those issues will help improve overall physical, mental and emotional wellbeing.
  2. If you experience mood-related symptoms, get your gut checked. The gut-brain axis is the network of nerves that connect your brain and gut and send signals back and forth. Around 90% of serotonin, a key mood-regulating neurotransmitter, is produced in the gut. When the gut microbiome is out of balance or unhealthy, serotonin production drops, which can lead to mood changes including depression and anxiety. Gut bacteria also product dopamine and GABA (gamma-aminobutyric acid), which help regulate reward, pleasure and stress. Licensed naturopathic physicians are trained to investigate and optimize gut health.
  3. Follow a Mediterranean diet and ensure adequate intake of protein, fiber, calcium and omega-3 fats. Include colourful vegetables and fruits, lean protein, whole grains, fresh fruits and vegetables, beans, legumes, fatty fish, nuts and seeds in your diet. Focus on eating a balanced, healthful, whole foods diet.
  4. Regular exercise keeps you fit, improves brain health and releases serotonin and endorphins that help to improve mood, lower stress, alleviate pain and enhance your sense of well-being. Not many people know about the connection between exercise and brain health but according to Heidi Godman, Executive Editor of Harvard Health Letter, “exercise changes the brain in ways that protect memory and thinking skills.” According to a study done at the University of British Columbia, regular aerobic exercise appears to boost the size of the hippocampus, the brain area involved in memory and learning. Remember to include both aerobic exercise and weight-bearing exercise, which keeps your bones strong. How much exercise does one need? Click here to learn how much exercise you should get for a longer, healthier life.
  5. Adequate sleep is important for your body to restore, recharge and repair. Chronic insomnia can affect cognitive function and mood as well as can make existing conditions worse. Research has found that long term use of pharmaceutical drugs such as benzodiazepines for insomnia are linked to memory loss and cognitive impairment (click here to read more). If you experience trouble sleeping, click here to read tips for a better sleep.
  6. Prioritize self-care. Anything that reduces stress can help reduce the impact of hormonal changes, such as dancing, listening to (or playing) music, deep-breathing exercises/ meditation, journal writing, and massage therapy. Embrace this season by exploring new hobbies and embarking on new adventures.

Licensed naturopathic doctors are trained to provide research-based natural solutions and nutraceuticals to help mitigate the effects of the hormonal roller coaster. Remember, you are not alone and there is help available to support you through this journey.

FOR MEN

Aging-related hormone changes in men are different from those in women. Andropause refers to the symptoms men experience as their testosterone production levels decrease with age. After the age of 40, testosterone levels start to decline and the symptoms associated with andropause begin to manifest.

Common symptoms found in men during this period include:

  • decreased libido, erectile dysfunction, sexual difficulties
  • mood swings, depression, irritability
  • lack of enthusiasm or energy
  • loss of muscle mass, reduced ability to exercise
  • weight gain, increased midsection (belly) fat, breast enlargement (gynecomastia)
  • thinning hair, hair loss

For men, hormone tests can be helpful to determine if treatment is needed. If testosterone levels are low, adopting certain lifestyle changes and taking nutraceuticals can have huge benefits. 

  1. Are supplements needed? Studies show that supplements like DHEA and Ashwaganda can boost testosterone levels. Find a trained practitioner to get proper hormone testing done so that appropriate dosages can be prescribed.
  2. Get your vitamin D levels checked. Some research has linked low vitamin D to low testosterone. In addition, one study involving 102 men with a vitamin D deficiency found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction.
  3. Regular exercise is one of the most effective ways to prevent many lifestyle-related diseases. The best types of exercise to increase testosterone levels are weightlifting and high-intensity interval training (HIIT).
  4. Reduce alcohol intake. The relationship between alcohol and testosterone is complex. Some research suggests that excessive alcohol consumption decreases testosterone levels. Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. Heavy alcohol use can lead to reduced testicular function and testicular atrophy. According to recent research, there is no safe level of alcohol consumption. Any protective health effects of alcohol are offset by the risks.
  5. To support healthy testosterone levels, clean up your diet. Studies have found that regularly consuming trans fats from sources like processed foods could decrease testosterone levels. For example, one study in 209 men showed that those who consumed the highest amounts of trans fats had 15% lower levels of testosterone than those with the lowest intake. Consume a nutritious, well-rounded diet with balanced amounts of protein, good fat (including omega-3 fats found in salmon, sardines and grass-fed beef and nuts) and carbohydrates can help support healthy testosterone levels.
  6. Adequate sleep is important for your body to restore, recharge and repair. Chronic insomnia can affect cognitive function and mood as well as can make existing conditions worse. Research has found that long term use of pharmaceutical drugs such as benzodiazepines for insomnia are linked to memory loss and cognitive impairment (click here to read more). If you experience trouble sleeping, click here to read tips for a better sleep.
  7. Prioritize self-care. Anything that reduces stress can help reduce the impact of hormonal changes, such as exercise, listening to (or playing) music, deep-breathing exercises/ meditation, journal writing, and massage therapy. Embrace this season by exploring new hobbies and embarking on new adventures.

If you are between the ages of 40 and 60, consider these health tests recommended by longevity experts to proactively optimize health and prevent disease.

SOURCES:

https://www.healthline.com/health/perimenopause-diet

https://www.healthline.com/nutrition/8-ways-to-boost-testosterone#get-vitamin-d

https://www.healthline.com/nutrition/foods-that-lower-testosterone#takeaway

Chronic cough? Can’t get rid of phlegm? Exposed to toxins? Nebulized NAC can help.

Whether you are fighting a phlegmy cough, postnasal drip or a lung condition like COPD (chronic obstructive pulmonary disease), excessive phlegm is never pleasant to deal with. Chronic smokers and allergy sufferers are also often plagued with mucus problems.

How can NAC help?

N-Acetyl Cysteine (NAC) is a potent antioxidant with anti-inflammatory, mucolytic and immuno-modulating effects. It can break up phlegm in the lungs and airways, as well as reduce inflammation and neutralize free radicals to reduce damage to cells or tissues. Your body needs NAC to make and replenish glutathione, one of your body’s most important antioxidants. With research dating back to 1967 confirming its effectiveness, NAC is convenient and safe to use for lung ailments, to dissolve excessive mucus and protect the lungs from further injury. In fact, a meta-analysis published in 2023 found that NAC reduces severity and mortality in COVID-19 patients. It was used in late 2020 to help severely sick COVID patients at a time when COVID-19 vaccines weren’t readily available. Furthermore, NAC can also improve liver function in patients with non-alcoholic fatty liver disease and is used routinely for paracetamol poisoning of the liver. According to the UK government, “Intravenous NAC is the antidote to treat paracetamol overdose and is virtually 100% effective in preventing liver damage when given within 8 hours of the overdose.” Research shows that NAC may also have beneficial effects in acute and chronic kidney disease.

Why choose nebulized NAC therapy?

People may take NAC orally for its many benefits, but studies show that the oral bioavailability of NAC is only approximately 8-10%. So, for patients who suffer from excessive phlegm due to chronic cough, exposure to toxins such as smoke/ allergens, liver ailments or pulmonary (lung) disease, Dr. Yik recommends nebulized therapy i.e. inhaling NAC through a nebulizer. Nebulized (i.e. inhaled) NAC therapy is quick and NAC is delivered directly to the lower airways and opens up disulfide bonds in mucoproteins, thereby lowering the viscosity of pulmonary secretions.

Nebulized NAC therapy can benefit a variety of lung conditions and liver ailments by improving mucosal function, reducing inflammation and alleviating oxidative stress. Furthermore, due to its powerful antioxidant effects, it is often used in anti-aging and detoxification protocols. Dr. Yik currently offers nebulized NAC therapy to patients. Click here to book an appointment or click here to learn more.

SOURCES:

https://pmc.ncbi.nlm.nih.gov/articles/PMC10390689/

https://bmcpulmmed.biomedcentral.com/articles/10.1186/s12890-024-03243-y#:~:text=Among%20these%20agents%2C%20NAC%20is,in%20reducing%20exacerbations%20%5B14%5D.

https://www.gov.uk/drug-safety-update/intravenous-n-acetylcysteine-nac-for-paracetamol-overdose-reminder-of-authorised-dose-regimen-possible-need-for-continued-treatment-with-nac#:~:text=Intravenous%20NAC%20is%20the%20antidote,to%20successfully%20prevent%20serious%20hepatotoxicity.

https://pmc.ncbi.nlm.nih.gov/articles/PMC7649937/#:~:text=Once%20onset%20symptoms%20appear%2C%20such,be%20used%20with%20a%20nebulizer.

https://pmc.ncbi.nlm.nih.gov/articles/PMC3270338/#:~:text=Conclusions,in%20a%20longer%20follow%20up.

https://pmc.ncbi.nlm.nih.gov/articles/PMC6308940/

https://www.jacionline.org/article/0021-8707(67)90090-1/fulltext

https://pmc.ncbi.nlm.nih.gov/articles/PMC8211525/#B1

https://www.sciencedirect.com/science/article/pii/S2468024924018503