Ladies, in your 40s and depressed? Here are the reasons why and what you can do about it.

Women are at a higher risk of developing depression or depressive symptoms during the peri-menopause stage of their life than in their pre-menopause or post-menopause years. Researchers have found that peri-menopausal women are twice as likely to be diagnosed with major depressive disorder (MDD) as those who hadn’t yet entered this hormonal transition. The studies also found that peri-menopausal women are 4 times as likely to develop depressive symptoms as women who haven’t gone through peri-menopause. Symptoms of depression include feeling sad, hopeless or worthless, feeling numb, being tearful, finding it difficult to make decisions as well as losing interest or motivation in your normal activities.

Peri-menopause is the period during which your body makes the natural transition to menopause. Peri-menopause can start as early as in your 30s, or as late as your early 50s, but it most often starts in women aged 40 to 45. Many women experience an array of symptoms as their hormones shift during the time leading up to menopause. Peri-menopausal symptoms include (but are not limited to) irregular menstrual cycles, changes in menstrual flow, hot flashes, hair loss, decreased libido, irritability, anxiety and depression.

During peri-menopause, all hormones are generally on a decline. In particular, estrogen levels go from a rhythmic peak and trough pattern to erratically spiking and plummeting as it goes in decline. These hormonal changes can make some women more vulnerable to the development of depression or other mood disorders such as anxiety or irritability.

So, what can you do to mitigate the symptoms of peri-menopausal depression?

  1. 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 will 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.
  2. Regular exercise can release serotonin and endorphins, which are neurotransmitters that help to alleviate pain, lower stress, improve mood and enhance your sense of well-being. Remember to include weight-bearing exercises in your exercise regime to keep your bones strong. During weight-bearing activity, the muscles and tendons apply tension to the bones, which stimulates the bones to produce more bone tissue. As a result, the bones become stronger and more dense, decreasing the risk of osteopenia, osteoporosis and fractures. How much exercise does one need? Click here to learn how much exercise you should get for a longer, healthier life.
  3. Follow a Mediterranean diet and also “eat a rainbow”, i.e. colourful vegetables and fruits. Remember to include 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. Getting adequate sleep is important for your body. 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.
  5. Mindful breathing is beneficial for anxiety, depression and other mood disorders as well as impaired quality of life particularly related to chronic diseases. Do deep breathing exercises throughout the day and aim for at least 15 minutes of mindful breathing every day.
  6. Other changes found to be helpful for peri-menopausal depression include limiting caffeine, alcohol and sugar. Anything that reduces stress can help, such as meditation, dancing, listening to (or playing) music, journal writing, and massage therapy. Embrace this season by exploring new hobbies and embarking on new adventures. Prioritize your own desires and passions.

Remember, you are not alone. Mental disorders affect 1 in 4 women.  Click here to read more on how to care for your mental health.

SOURCES: https://www.sciencedirect.com/science/article/pii/S0165032724006438?via%3Dihub

https://jamanetwork.com/journals/jamapsychiatry/fullarticle/209523

https://www.jennis.com (chart)

Health tests to get between ages 40 and 60, according to longevity experts

With life expectancy doubling over the last century, 50 is the new 30. But people nowadays don’t just want to live longer, they want to stay healthy and thrive in those later years too. Life after 40 often brings a heightened focus on health and well-being. Many people start taking a more proactive, preventative approach to health on all levels. You may start paying more attention to the latest biohacking trends- how to stay fit, remain cognitively sharp and feel energized. Of course, everyone should undergo regular health screenings, check-ups and vaccinations, but as you grow older in age, you may be searching for trained practitioners who run diagnostic tests that look beyond weight and blood pressure. These health or healthspan tests can provide detailed insight on your current and future wellbeing. Although no single longevity or healthspan test can predict your life expectancy, getting these health tests done can help to identify health problems before symptoms show, so you can act early.  If you want to proactively optimize lifespan and healthspan, below are some health tests and preventative biomarker tests for people between the ages of 40 and 60, recommended by longevity doctors and experts. A general health checklist, similar to ones found in annual health checks or “wellness check-ups”, will follow.


LONGEVITY TESTS

TRUDiagnostic’s TruAGE test tells you how old you really are from a biological standpoint, on a cellular level. It is the first epigenetic test that looks at genomic instability, cellular senescence (aging of the immune cells), DNA methylation, telomere length, etc., revealing how well you are aging, and how likely you are to enjoy a longer healthspan. It uses the OMICm Age algorithm that was developed in partnership with scientists from Brigham and Women’s Hospital of Harvard Medical School. This test gives a comprehensive and in-depth look at the different biomarkers and various biological elements of aging. It also breaks down your age-related risk of developing various diseases and death. Once you get your test results, a personalized treatment plan comprised of specific nutraceuticals and lifestyle changes will be discussed, and follow-up tests to assess progress will be recommended at regular intervals.

According to renowned longevity expert Dr. Peter Attia, the majority of us will die as a result of one of the chronic diseases of aging: heart disease, cancer, neurodegenerative diseases (such as Alzheimer’s disease) and type 2 diabetes/ related metabolic dysfunction. Thus, he proposes the following 5 blood tests to assess your risk for these “Four Horsemen of chronic disease”, most of which aren’t typically included in general health checks:

  1. Lp(a) aka Lipoprotein A. Lp(a) is a combination of fat and protein that transfers cholesterol in the blood. It is similar to LDL cholesterol but more “sticky”, and high levels in the blood are a risk factor for heart disease. This blood test may be particularly important for those with high LDL cholesterol levels or a family history of cardiovascular (blood and vessel) disease.
  2. LDL-P (or Apo B). Apolipoprotein B (Apo B) is a structural apolipoprotein of LDL particles that facilitates their transportation to the peripheral tissues. This biomarker is a predictor of cardiovascular disease. Dr. Peter Attia notes that even your standard lipid (cholesterol) panel results are within the norm, LDL-P test results may be high, which signals a higher risk of cardiovascular disease.
  3. APOE genotype. APOE is a protein that participates in lipid metabolism and its gene contains 3 alleles (ε2, ε3, ε4) carrying the risk of predisposition for Alzheimer’s disease. Since human genotype is permanent, you only need to do the APOE gene analysis once. Those with an E4/E4 genotype are 14 times more likely to get Alzheimer’s disease. Click here to read more.
  4. OGTT with insulin measurements. Dr. Peter Attia believes that the Oral Glucose Tolerance Test is one of the most critical metrics for assessing metabolic health. The test shows how sugar is being absorbed by cells, and abnormal results can signal severe metabolic changes that increase the risk of developing type 2 diabetes and cardiovascular disease.
  5. ALT. Alanine transaminase (ALT) is an enzyme in one’s liver – the powerhouse of human metabolism. The ALT test assesses liver health because if the organ is damaged, ALT leaks into the blood. Elevated ALT levels in one’s blood signals liver cell injury.

GENERAL HEALTH CHECKLIST FOR AGES 40 to 60

Below are general health screenings/ biomarkers for anyone over 40. Some should be done yearly while others can be done once every 3 to 10 years, depending on your health status and family history.

  • blood pressure, body composition analysis (body weight, muscle mass, body fat percentage, BMR, metabolic age, etc.)
  • Complete blood count, lipid panel, liver function tests, renal function tests, type 2 diabetes (fasting glucose, HbA1C), Hepatitis B and C, thyroid panel
  • Vitamin D3
  • Hs-CRP (a marker of low-grade, chronic inflammation)
  • Cancer screening: colorectal cancer (colonoscopy), cervical cancer (PAP smear), breast cancer (mammogram, ultrasound), prostate cancer (PSA), lung cancer (chest X-ray, CT scan), cancer biomarkers (blood test)
  • DEXA scan for bone health
  • dental check-ups
  • grip strength test, single-leg stance test

We all know that exercising regularly, adopting a healthful diet, getting adequate sleep, not smoking, not becoming overweight, and drinking a limited amount of alcohol (click here for the latest research on “how much alcohol is too much”?) can improve both lifespan and healthspan. But how much is enough for you, as an individual? What about stress? How does stress play a role, specifically in your aging process?

Many factors affect how quickly or how well you age- and the more you understand how your body is functioning, the better you can help it thrive. You are a unique being, and by investigating your unique biological make-up and functions at a cellular level, you can personalize the medical interventions as well as lifestyle needed to slow, stop or even reverse the biological aging processes in your body. Investigating first can help steer your anti-aging and wellness journey in the right direction.

Dr. Ardyce Yik offers the aforementioned longevity and health tests at her clinic. If interested, contact her today to kickstart your personalized journey to boost longevity and healthspan.


SOURCES:

https://www.ncbi.nlm.nih.gov/books/NBK570621

Home

https://www.trudiagnostic.com/truage-biological-test

https://www.ccsa.ca/canadas-guidance-alcohol-and-health

What is your menstrual cycle telling you?

(As seen on the IMI website)

When you hear the word menstruation, what do you think of? For many of you, you may think of PMS, cramps, heavy bleeding, headaches and fatigue. While these symptoms are an expected part of the female experience, it doesn’t mean these symptoms are healthy – or a necessary way of life.

What is a typical period?

The average length of a menstrual cycle is 28 days, but this can range from 26 to 35 days. A healthy period should be pain-free, without clots or debilitating symptoms.

Your menstrual cycle is a barometer for how healthy you are. It is governed by an intricate interplay of hormones; your bleed is a window into the state of your physical and emotional health.

If you currently dread your period, you are not alone. But help is available! Naturopathic physicians trained in functional medicine and traditional Chinese Medicine can investigate the underlying causes using a holistic approach. They can create a treatment plan to rebalance your hormonal health, alleviate symptoms and encourage a healthy bleed. Read on to find out what your menstrual cycle is telling you.

What is PMS?

Premenstrual syndrome is the name for the symptoms experienced before your period. It is commonly accepted as the norm and estimated that as many as 3 out of 4 menstruating women have experienced some form of PMS.

Typical symptoms include mood swings, headaches, food cravings, sleep problems, tender breasts, digestive discomfort (constipation, diarrhoea and bloating), fatigue and irritability. PMDD (premenstrual dysphoric disorder) is a severe form of PMS – and amplifies the emotional symptoms like depression, anger and anxiety.

Fluctuating hormones are a common culprit and from a Chinese traditional medicine view, PMS is a sign of “qi stagnation”, a condition where energy flow within the body is not flowing properly. Qi stagnation is often caused by emotional stress.

What your menstrual blood says about your health

Bright red menstrual blood is considered normal when accompanied by a medium viscosity flow lasting 4 to 7 days. It is also considered normal if the colour darkens slightly towards the end of your period. While bright red blood is considered normal, spotting between periods or during pregnancy could be a sign of another issue.

  • Do you have dark menstrual blood at the beginning of your cycle, or throughout? This is common in women who experience PMS, and might indicate that your hormones are out of balance.
  • Brown blood throughout your bleed could indicate low progesterone. It may be old blood from your last cycle that has oxidized and remained in your uterus.
  • Do you see clots larger than a Hong Kong dollar coin? Dark clotting could indicate too much oestrogen – and may be accompanied by heavier bleeding (aka menorrhagia) and cramps (aka dysmenorrhea). The cramping pain is usually in the lower abdominal area and can radiate to the inner thighs and back. In Chinese medicine, clots indicate “blood stagnation” or “blood stasis”, and is often caused by qi stagnation (see above).
  • Stop and start periods – blood flow that isn’t consistent can also indicate hormonal fluctuations.

Irregular periods

Signs of irregular periods include:

  • Your menstrual cycle is shorter than 25 days
  • Your menstrual cycle is longer than 35 days
  • Continuous bleeding throughout the entire month
  • The number of days in between each of your periods is different and keeps changing

Irregular periods are more common one or two years after menarche (your first period) and when you approach menopause. A skipped period might indicate pregnancy.

Other causes include gaining or losing a lot of weight and exercising too much. Stress and anxiety can also affect hormone levels causing irregularities. Birth control can affect your hormones for the same reason.

Fibroids and endometriosis

Fibroids and endometriosis are two common conditions that plague women. These conditions are not just painful – often times, they’re excruciating. Sometimes the pain is relieved by passing blood clots.

Your cycle might be irregular, sometimes absent, and you might experience spotting in between periods.

In summary

Your menstrual cycle sheds light on your health, and the symptoms that you experience are ways your body tries to alert you to deeper imbalances.

Naturopathic physicians take the time to investigate the underlying causes. Common causes or factors that impact a woman’s menstrual cycle and reproductive system may include hormonal imbalances, thyroid dysfunction, genetic tendencies toward inflammation or MTHFR mutations and nutrient deficiencies.

In fact, recent research reveals that MTHFR gene mutations are linked to oestrogen dominance, endometriosis, uterine fibroids, irregular menstruation and recurrent miscarriages, so testing is key. Find a practitioner willing to use a patient-centric, root-cause, holistic approach to your menstrual health.

Mood swings? Depressed? Irritated and angry all the time? How to care for your mental health.

If you know 4 women, chances are one of them struggles with depression, anxiety or some other mental health issue. Mental disorders affect 1 in 4 women. Women (and men) in all walks of life can be affected and at any point in their lives. Furthermore, nearly 1 in 4 Hong Kong children and adolescents suffered from at least one mental disorder in 2023 and more than 8% of secondary school students had thoughts about suicide, according to a government-commissioned study by Chinese University of Hong Kong (CUHK).

The stresses of everyday life coupled with life’s uncertainties can result in feelings of hopelessness, depression and anxiety. Perhaps you are dealing with a profound loss, taking care of someone who is chronically ill, going through relationship problems/divorce, struggling with financial difficulties or have to deal with a demanding boss. Evidence suggests that women are more prone than men to experience anxiety, depression and somatic complaints, which are physical symptoms that cannot be explained medically. Depression and anxiety are among the most common mental health problems for women, while suicide is the leading cause of maternal death between 6 weeks and 12 months after giving birth. If you or someone you know is struggling with depression, anxiety and/or isolation, you are not alone. Read on and know that support is available.

  1. Find a doctor who looks at the whole picture. In addition to your medical doctor or psychiatrist who can give you medication for immediate relief, seek help from a trained practitioner who looks at the whole picture. While it is vital to stabilize your mood and emotions, it is just as important to identify and address the underlying causes of your mental health struggles. In certain cases, underlying health conditions can cause mood disorders or low mood. Could it be hypothyroidism (or underfunctioning thyroid) causing your depressed mood, or hyperthyroidism (or overfunctioning thyroid) causing anxiety? Could it be a hormonal imbalance causing your mood swings, irritability or low mood? Often times, correcting the imbalance and addressing the underlying condition resolves or alleviates the symptoms. Find a doctor willing to investigate beyond the symptoms.

2. The gut-brain connection. In 2023, Harvard Health came out with an article on how the gastrointestinal (GI) system can send signals to the central nervous system that trigger mood changes. “A person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression. That’s because the brain and the gastrointestinal (GI) system are intimately connected.” It should come as no surprise then, that “about 60% of anxiety and depression patients are described to have intestinal function disturbance, such as in irritable bowel syndrome (IBS).” Furthermore, researchers have concluded that gut microbiota is involved in regulating brain development, anxiety, depression, cognitive function, and other central nervous system (CNS) activities. If you have any digestion- or gut-related problems, remember to tell your doctor so s/he can do further investigation.

The gut microbiota is key to gut health and may play a role in regulating mental health as well. Some probiotics have been found to help boost mood as well as lower stress and anxiety. But before you go out and purchase a bottle of probiotics, note that different probiotic strains have different functions. Recent studies show that Lactobacillus and Bifidobacterium strains are the most prominent strains associated with enhanced neurotransmitters, whose mechanisms are similar to antidepressant drugs. Choosing nutraceuticals and supplements from reputable brands ensures quality and efficacy. It is best to find a trained practitioner with expertise in this area to guide you.

3. Talk to someone you trust. Talking to someone you trust- a family member, friend, colleague, etc.- helps you stay connected and helps you realize that you are not alone in your experiences. Seek help from a counsellor, therapist or psychologist if needed. Many people find that sharing their feelings and experiences with another person can help them feel better.

4. Stay active. Be active for at least 30 minutes daily, whether it’s running, brisk walking, yoga, dancing, cycling, playing a sport or even gardening. Regular exercise can have a strong positive impact on depression and anxiety. It also relieves stress, improves memory and helps you sleep better.

5. Say no to harmful substances such as alcohol, drugs or tobacco. Though these substances seemingly help you feel better in the short term, they can put you at a higher risk of disease and injury. In Dr. Yik‘s practice, she sees a number of women who rely on an alcoholic beverage (or two) to “destress” or wind down at the end of the day. She also sees a trend where younger women are being diagnosed with cancer. Is there a link? Alcohol is labelled as a carcinogen, meaning it causes cancer. According to the Centers for Disease Control and Prevention (CDC), alcohol use can result in cancer “of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum.” Being a “psychotropic” drug, alcohol also has an impact on cognition, emotions, and perception. Excessive alcohol consumption can lead to hypertension and coronary heart disease. Alcohol also impairs the immune system, which could make one more vulnerable to harmful viruses and bacteria. With the rise of breweries and social media in the past few decades, many younger folks and millennials have turned drinking alcohol into a hobby or a way to cope with stress, unaware of its potentially health-damaging effects. Click here to read more about how alcohol can affect your health.

6. Check for nutrient deficiencies. Recent research shows that low vitamin D levels are associated with increased symptoms of depression and anxiety. For this reason, vitamin D screening should be performed in the prevention and treatment planning of these mood disorders. Vitamin B12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions. Low levels of these vitamins may be linked to depression. A physician who is trained to look comprehensively at your health can rule out possible nutrient deficiencies. Since a vitamin deficiency, or low levels of a vitamin in your blood, can be caused by diet or a malfunction in the way your body absorbs vitamins, your physician should investigate diet and gut function if there are nutrient deficiencies.

7. Get adequate sleep. People who are sleep-deprived tend to have negative moods such as anger, irritability and sadness. And sleeplessness can be a symptom of mood disorders like depression and anxiety. Click here for more information on how to improve your sleep if you are struggling.

8. Do something you enjoy. Find activities that you find meaningful and enjoyable, such as cooking or creating something for yourself or your loved ones, walking in the park, reading a book or playing with your pet. Establishing a regular routine with meaningful activities that make you feel happy will help you maintain good mental health.

9. Watch what you eat. Chemicals in processed foods such as artificial flavors, artificial colors and preservatives can cause mood changes in some people. A diet high in sugar can also affect your temperament. Studies show that eating a lot of high-GI foods puts you at a higher risk of depression than people who eat lower-GI foods. In one study, women who ate a higher amount of lower-GI foods, such as vegetables and non-juiced fruit, had a lower risk for depression. Eliminate simple sugars and processed foods from your diet. Instead, eat a healthful diet rich in complex carbohydrates, fruits, vegetables, lean protein, fatty fish, nuts and legumes.

Remember, mental health is just as important as physical health. Share this article if you felt it was helpful to you. You never know who might need to read this. Normalizing the conversation about mental health empowers people to talk and get the help they need. If you are suffering from a mood disorder, reach out to someone you trust and seek help from a trained practitioner. Click here to read more about Dr. Ardyce Yik ND, who uses a patient-centric approach to identify and address root causes of ill health.

SOURCES:

https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468237/#:~:text=Low%20vitamin%20D%20levels%20are,planning%20of%20these%20mood%20disorders.

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987167

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10149938

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10053794/#:~:text=Most%20pharmacological%20treatments%20in%20MDD,2%2C26%2C129%5D.

Why millennials are aging faster than previous generations (and what you can do about it)

https://www.scmp.com/news/hong-kong/health-environment/article/3243267/hong-kong-researchers-raise-alarm-study-finds-nearly-1-4-children-have-mental-disorder-8-secondary

https://www.healthline.com/health/depression/sugar-and-depression

Successful fertility outcomes: what experts are doing nowadays

Is your body baby-friendly? Various factors affect your ability to conceive and carry a healthy baby to term. A successful embryo transfer doesn’t necessarily translate into a successful pregnancy (that is why the average success rate for IVF is only 20 to 40%). You may have been trying to conceive naturally for months or years, or perhaps you have attempted IUI or IVF without success. You may feel frustrated, especially if your fertility doctor says there is nothing else to do but keep trying or keep harvesting eggs. If you are feeling stuck, you are not alone. More can be done! The reasons behind your fertility struggles may be different from someone else’s, so it is vital to find a fertility expert who is willing to take the time to investigate and unravel the keys to your fertility success.

Below are some important laboratory tests and things you should consider if you are struggling with fertility:

  1. Reproductive immunology. The late Dr. Alan E. Beer was a pioneer in the field of reproductive immunology who believed that it is not simply due to bad luck that some women fail to conceive or have repeated miscarriage. Research tells us that the complex interplay between immune cells, the molecules they secrete, the cells they interact with, and hormones is crucial for pregnancy establishment. A fetus may be rejected by the body due to an overreactive immune response or it may be attacked by unregulated inflammatory cytokines. In her practice, Dr. Yik uses extensive diagnostic assessments including testing for inflammatory markers, auto-immunity, specific T-lymphocytes which impact fertility and miscarriage, certain antibodies that may drive excessive inflammation, etc. in addition to the general blood tests that look at immune function, thyroid function and vitamin D (on a side note, did you know that you are more likely to experience miscarriage if you are deficient in vitamin D? Read more below!). If something shows up on these tests, it is vital to restore normal immune and inflammatory responses prior to IUI or IVF treatment.
  2.  DNA testing for basic biological functions. Each individual is unique, and the reasons why you are struggling with fertility may be different from someone else’s. DNA or genetic testing looks at how well your body is functioning at the cellular level, particularly in the areas of detoxification, insulin resistance, DNA (cell) replication or repair, inflammatory regulation and oxidative stress. How your body is genetically wired can have a huge impact on fertility. For example, increased toxic load or high oxidative stress affects egg quality as well as sperm quality. Another example is, women with an MTHFR gene mutation are more susceptible to recurrent miscarriage, pre-eclampsia and a baby born with spina bifida. For those with genetic mutations or defects in areas that affect fertility, Dr. Yik will go through your DNA test results with you, and see which specific areas require increased support and intervention to off-set the impact of the genetic variants you carry.
  3. Could you be nutrient-deficient? Studies show that women with low vitamin D levels are at a significantly increased risk of miscarriage. Other research shows that vitamin D can improve fertility and IVF indicators not only in healthy women but in those diagnosed with PCOS. Vitamin D deficiency during pregnancy is linked with preeclampsia, insulin resistance, gestational diabetes mellitus, bacterial vaginosis, and an increased risk for caesarean section delivery. Before you add vitamin D into your supplement regime, get tested first so your practitioner can determine the appropriate dose for you. Taking too much vitamin D or taking it at the wrong time may increase risk of kidney stones. Another key nutrient is selenium. Studies have suggested that selenium can help improve ovarian function as well as reduce risk of miscarriage and preterm birth in women. In men, selenium is essential for making sperm’s strong whiplash tails, and low selenium levels in men have been associated with low sperm motility or morphology.
  4. Fertility experts agree that what you consume has a direct impact on your fertility. According to a study carried out by the Harvard School of Public Health, women who ate the highest amounts of monounsaturated fat had triple the chance of IVF success. These women were 3.4 times more likely to have a child after IVF. In contrast, women who ate mostly saturated fat, found in butter and red meat, produced fewer good quality eggs for use in fertility treatment. Another study that involved 4000 Danish women found that women who drink five or more cups of coffee a day actually halve their chance of getting pregnant via IVF. Furthermore, a 2018 study from Human Reproduction concluded that women who consumed a Mediterranean diet had significantly higher success rates of IVF compared to other women. These studies confirm that what we eat can either boost our fertility or curb it.
  5. Could it be the toxins? A detox (for your body, for your liver) can be a great way to remove toxins which have accumulated in your body all these years. A study done in Hong Kong on 150 infertile couples undergoing in-vitro fertilization (IVF) versus 20 fertile couples found that the infertile couples had significantly higher blood mercury then the fertile group. Over 1/3 of infertile men had abnormally high mercury and about 1/4 of the infertile females had high mercury levels. High levels of PCBs have also been linked to IVF failure. A detox and liver cleanse (scheduled 3 to 6 months prior to conception) can help to remove toxins, rebalance hormones and improve reproductive health. For those who use TCM (traditional Chinese medicine), Dr. Yik advises patients to make sure they know the source of the TCM herbs- often, they are sourced from China and may contain harmful heavy metals or contaminants. In practice, Dr. Yik uses GMP-certified Nong’s Chinese medicinal herbs, every batch of which has passed vigorous tests (of heavy metals and pesticides) before going into the market.
  6. What about age, you ask? Yes, it’s true that fertility decreases as you age. But did you know that your biological age may be different from your chronological age? The good news is, you can lower your biological age through lifestyle (and naturopathic medicine under the direction of a trained practitioner). There are ways to prevent aging and in some cases, even reverse it. Check out Dr. Yik’s article: Can I get pregnant after 40?

Dr. Yik uses a root-cause, patient-centric approach to health and fertility, exploring the various factors that affect your ability to conceive and carry a healthy baby to term. Her comprehensive approach plays a pivotal role in helping countless women understand their bodies better and optimizing the body’s functions for successful fertility outcomes.

SOURCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9029121/#:~:text=Both%20male%20and%20female%20vitamin,in%20those%20diagnosed%20with%20PCOS.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659910/#:~:text=Vitamin%20D%20deficiency%20during%20pregnancy%20is%20associated%20with%20the%20non,risk%20for%20caesarean%20section%20delivery.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9948146

https://clinics.nongs.com/en/about#mission

How much exercise for a longer, healthier life? Study offers clues.

We know that regular exercise is good for one’s health and wellbeing, but how much is needed to decrease the risk of premature death? A recent study spanning 45 years looks at the optimal amount of exercise for increased longevity as well as other factors that contribute to a longer, healthier lifespan.

Researchers in the study assessed data of more than 11,000 sets of adult twins from the Finnish Twin Cohort. The amount of physical activity study participants had was assessed through questionnaires given in 1975, 1981 and 1990. Participants were placed into four groups: sedentary, moderately active, active and highly active. And participants’ mortality was monitored until 2020, a span of 45 years.

Here are the key takeaways from the study:

  1. At the end of the study, lead researcher Ms. Anna Kankaanpää and her team found that over a third, nearly 40%, of participants from the sedentary group died by the mortality follow-up in 2020, which was the largest percentage of the four groups.
  2. Participants in the active groups had between 15% and 23% lower all-cause mortality risk when compared to the sedentary group.
  3. The scientists also found that participants in the sedentary and highly active groups experienced accelerated biological aging compared with the moderately active and active groups.
  4. The researchers also looked at other lifestyle factors, including body mass index (BMI), health status, alcohol use and smoking status. They concluded that reduced death risk is largely accounted for not only by regular, long-term exercise but also by other health-related factors. An overall healthy lifestyle that includes regular physical activity helps to extend a person’s life.

What can I do?

  1. Being active is associated with decreased mortality. Interestingly, researchers found that both the sedentary and highly active groups experienced accelerated biological aging compared with the moderately active and active groups. Previous studies have shown that long-term high-intensity endurance exercise (e.g. marathons, triathlons, long-distance bicycle races) may cause adverse events such as myocardial fibrosis, coronary artery calcification and atrial fibrillation as well as sudden cardiac death. More research is needed to determine the reason behind this. The upper limit of exercise is still unclear. So, for adults to gain the most benefit from exercise, aim for moderate-intensity aerobic activity such as brisk walking, light jogging, hiking, doubles tennis, riding a bike on level ground, etc., 30 to 60 minutes per session, 5 sessions a week. Remember to include muscle-training exercise (aka weight training exercise) 2 or more times a week. Activities should work all the major muscle groups of your body- legs, hips, back, chest, abdomen, shoulders and arms. Muscle-strengthening activities should be done in addition to your aerobic exercise.
  2.  Studies show that for optimal reduction in all-cause mortality and cardiovascular risk, a person should walk around 9000 and 7000 steps daily, respectively. Dr. Cheng-Han Chen, a board certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Heart & Vascular Institute, Saddleback Medical Center in Laguna Hills, CA, notes that there have been studies in the recent years showing that “there is kind of a leveling off (of) the benefits (of exercise). These studies have shown that after a certain amount of walking- around 7000 or 8000 steps a day- the benefit levels off,” he explains. “So it’s not like if you walk 20,000 steps a day, you’re better off if you walk 7,000 steps a day.”
  3. The researchers also warned that engaging in regular physical activity does not eliminate the adverse effects of unhealthy lifestyle habits. Some people who are physically fit may excuse their unhealthy lifestyle choices, thinking that exercise can counteract them (e.g. “If I exercise, I can continue smoking because exercise counteracts the ill effects of smoking.”). But, the researchers found that exercising regularly does not offset an unhealthful diet, smoking, alcohol and drug use. Just because you exercise does not mean you should not ignore health conditions such as high blood pressure, diabetes or high cholesterol. It is important to look at health holistically and to address all factors that drive optimal health and longevity.

If you are interested in personalized anti-aging solutions or increasing longevity, click here to learn how Dr. Yik can help you.

SOURCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10274991/

https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7872501/

https://www.medicalnewstoday.com/articles/how-much-exercise-for-longevity-healthier-life#Some-exercise-is-better-than-none-for-healthier,-longer-life

https://www.medicalnewstoday.com/articles/do-you-really-need-to-walk-10000-steps-to-see-health-benefits

Chanel, Armani, Gucci lipsticks among samples found to contain metals, allergy-causing substances

Do you wear lipstick on a regular basis? The Consumer Council of Hong Kong tested about 30 different lipstick samples, and found that over half of them contained contaminants and allergy-causing substances.

The test included 23 models of traditional lipsticks and 7 models of lip tints or liquid lipsticks, with prices ranging from $65 to $505 per tube.

Lipsticks from brands such as Chanel, Giorgio Armani, Gucci and Estee Lauder have been found to contain at least one allergenic heavy metal that can cause skin irritations, Hong Kong’s consumer watchdog said.

The Consumer Council said today that tested samples of the brands of Giorgio Armani, Estee Lauder, Bobbi Brown, Make Up Forever, MAC, Lancome, Ettusais and NARS had heightened levels of two to three allergenic metals.

Samples of L’Oreal Paris, Chanel, Tom Ford and Charlotte Tilbury were found to have a higher-than-average level of one type of such metals.

Nickel and cobalt are commonly known allergens, and repeated use of nickel-containing products on the skin may cause allergic contact cheilitis, with dryness, peeling, cracking, fissures, rashes, swelling, and burning or tingling sensations.

“The council recommends manufacturers to pay special attention to the raw materials that may contain allergenic heavy metals and their concentrations, and to strive to not use raw materials containing allergenic heavy metals or to minimise the use of such ingredients as much as possible,” the Consumer Council concluded.

SOURCES:

https://www.thestandard.com.hk/breaking-news/section/4/212424/Consumer-watchdog-says-test-on-30-lipsticks-found-over-half-contain-contaminants-and-allergy-causing-substances

https://www.scmp.com/news/hong-kong/hong-kong-economy/article/3248528/about-60-lipstick-samples-brands-such-chanel-giorgio-armani-found-contain-metal-contaminants-hong

Why millennials are aging faster than previous generations (and what you can do about it)

In recent news, it has been reported that Millennials (those born from the early 80s to 1996) are facing a faster decline in health compared to older generations, countering conventional expectations that the health-savvy generation would enjoy increased longevity. A few years ago, a Blue Cross Blue Shield (BCBS) study revealed that a third of Millennials have health conditions that reduce their quality of life and life expectancy. The report found that Millennials have substantially higher diagnoses for 8 of the top 10 health conditions than Generation X, and based on their current health status, millennials are more likely to be less healthy when they’re older. It appears that female Millennials are 20% less healthy than their male counterparts, specifically driven by cases of major depression, type II diabetes and endocrine conditions. Another study in 2021 found that 44% of older millennials already have a chronic health condition. Without intervention, Millennials could see mortality rates increase to 40% more than Gen-Zers of the same age. 

What is at the root of this trend and what can be done?

HOW IS MILLENNIAL HEALTH DECLINING?

  1. Physical Health. The BCBS study reports higher rates of hypertension, high cholesterol, and tobacco use in 2017 among millennials compared to 2014 among Gen Xers. If young people who are entering their 30s are already experiencing health conditions that lead to an increased risk of heart attack and stroke, then this generation is heading toward higher mortality rates than previous generations as they age.
  2. Mental/ Emotional Health. We have seen rapidly increasing “behavioral health” problems, or conditions like depression, hyperactivity (e.g. anxiety, ADD, and ADHD), and substance abuse among millennials. Between 2014 and 2017, rates of depression and hyperactivity increased 30% among Millennials. Compared to Gen Xers, Millennials between ages 30 and 39 are more likely to die from accidental overdose, suicide and homicide.

WHY IS MILLENNIAL HEALTH DECLINING?

  1. Work/ Life Balance. With emails and high connectivity being introduced in the late 90s, Millennials were the first generation to enter the work force where remote work (working from home, checking/ responding to emails, etc.) was possible and perhaps even encouraged. With a disrupted work-life balance comes more stress, which in turn can lead to a host of diseases that accelerates aging. More work means less time for exercise, which could lead to obesity and cardiovascular disease as well as cognitive decline (click here to find out how to protect your brain health and delay cognitive aging). Furthermore, financial stress can negatively affect your overall health by preventing you from seeking treatment for conditions and investing in preventative care. In addition, stress can lead to anxiety, which can lead people to turn to smoking, drugs and alcohol, all of which further fuel the risk for heart disease. Suffering from anxiety/ high stress? Click here to read how to reduce anxiety, naturally.
  2. Smoking and Vaping. Regular tobacco cigarettes contain not only highly addictive nicotine but also 7,000 other chemicals, many of which are toxic. Though fewer millennials smoke traditional cigarettes compared to Gen Xers, almost 10% of millennials regularly use vape products. Vaping (smoking e-cigarettes) involves heating nicotine extracted from tobacco, as well as flavorings and other chemicals, to create an aerosol which you inhale. Dr. Michael Blaha, director of clinical research at the John Hopkins Ciccarone Center for the Prevention of Heart Disease, states, “Emerging data suggests links to chronic lung disease and asthma, as well as associations between dual use of e-cigarettes and smoking with cardiovascular disease. You’re exposing yourself to all kinds of chemicals that we don’t yet understand and that are probably not safe.”
  3. Alcohol. Being a “psychotropic” drug, alcohol has an impact on cognition, emotions, and perception. Excessive alcohol consumption can lead to hypertension and coronary heart disease. Alcohol is also labelled as a carcinogen, meaning it causes cancer. According to the Centers for Disease Control and Prevention (CDC), alcohol use can result in cancer “of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum.” Alcohol also impairs the immune system, which could make one more vulnerable to harmful viruses and bacteria. With the rise of breweries and social media in the past few decades, many millennials have turned drinking alcohol into a hobby, unaware of its potentially health-damaging effects. Click here to read more about how alcohol can affect your health.
  4. Social Media. Excessive use of social media can fuel anxiety, depression and other mental health issues. Multiple studies have found a strong link between heavy social media and an increased risk for depression, anxiety, loneliness, self-harm and even suicidal thoughts. There is a strong correlation between increased time spent on social media and decreased well-being, so be mindful of how you spend your time. Connect with friends in-person instead- exercise, dine or play a sport or game together.

Click here to learn how you can age gracefully (and slow the aging process!).

SOURCES:

https://www.bcbs.com/press-releases/blue-cross-blue-shield-association-study-finds-millennials-are-less-healthy#:~:text=The%20report%20found%20that%20millennials,older%2C%20compared%20to%20Gen%20Xers.

https://www.forbes.com/sites/ashleystahl/2020/12/30/millennials-the-most-unhealthy-generation-at-work/?sh=4bed01557b12

https://www.cnbc.com/2021/05/04/older-millennials-chronic-health-conditions.html

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2790520

https://www.koreatimes.co.kr/www/nation/2023/12/113_364956.html

Social Media and Mental Health

COVID-19, flu and RSV: 5 tips for a healthier season

After COVID-19 restrictions were lifted, much of the world experienced a “tripledemic”, with COVID-19, the flu and RSV circulating at the same time and causing a huge rise in respiratory infections and hospitalizations. Besides 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. VITAMIN D: Researchers have found that besides getting the annual flu shot, vitamin D is also a potent flu-fighter. A meta-analysis and systematic review of 10 randomized controlled trials including 4859 individuals concluded that vitamin D supplementation has a preventive effect on influenza. Moreover, 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 sunshine vitamin 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.

Photo by Alicia Harper on Pexels.com

2. Choose the right type of probiotic. Up to 80% of our immune system lies in our gut, so it makes sense to boost immunity through the gut! 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. 

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.

Photo by Yaroslav Shuraev on Pexels.com

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.

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.

Remember to wash your hands regularly with soap and avoid touching your face/ nose/ mouth. 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/

What’s your dementia risk 失智風險? New screening tool uses 11 risk factors to predict dementia with up to 80% accuracy

Millions of people globally live with dementia, a progressive neurodegenerative condition where one loses cognitive functioning- namely the loss of memory, thinking and reasoning skills. For people with dementia, the cognitive decline is so severe that it interferes with their daily life and activities.

Recently, researchers developed a dementia risk score consisting of 11 risk factors that can predict up to 80% of dementia cases 14 years before onset. They called it the UK Biobank Dementia Risk Score (UKBDRS).

For the study, the researchers examined healthcare data from the UK Biobank from 220,762 individuals with an average age of 60 years old. The researchers followed the participants for 14 years and compiled a list of 28 risk and protective factors linked to dementia. After analyzing 80% of the UK Biobank-derived healthcare data in light of these factors, they identified 11 of them that strongly predicted dementia risk.

These 11 risk factors are:

  1. age
  2. education level
  3. parental history of dementia
  4. material deprivation or poverty
  5. history of diabetes 
  6. stroke
  7. depression
  8. hypertension (high blood pressure)
  9. high cholesterol
  10. living alone
  11. being male

The researchers conclude that UK Biobank Dementia Risk Score (UKBDRS) may be useful for initial screening. It is also beneficial in helping individuals and healthcare practitioners target and modify health behaviours before dementia actually happens. Those who are high-risk individuals can get additional screening such as genetic screening or cognitive screening.

Click here to read more on how to delay memory loss and cognitive aging.

SOURCE: https://mentalhealth.bmj.com/content/26/1/e300719