Tossing, turning, staring at the clock -- sleepless nights are not only frustrating, but hazardous to our mental and physical health.

When, how and what you eat has the potential to either help or hinder the quality of your sleep. If you have problems falling asleep, staying asleep or wake feeling un-refreshed in the morning, check if one or more of your current nutrition habits could be disrupting your sleep:

1. Drinking coffee after lunch: Never consume coffee past lunchtime because different people metabolize caffeine at different rates. Enjoying your coffee early in the day will reduce the impact it may have on your sleep. (And don't forget, soft drinks, teas and chocolate are also caffeine sources.) When you do enjoy your caffeine dose of the day, choose a soy latte with one shot of organic espresso rather than coffee and top it off with cinnamon. One shot of espresso contains less caffeine than a cup of coffee and your bones will benefit from the soy milk.

Our ability to excrete caffeine decreases with age, so while you might have tolerated four cups of coffee a day when you were 20, you'll probably need to cut down as you get older. Always avoid caffeine if you endure anxiety, stress or depression. And if insomnia persists, consider going cold turkey.

2. Taking a pass on carbs at dinnertime: Who says you have to eat your carbs earlier in the day? Consume the right carbs in the right amount at dinner to improve your sleep. Consuming a moderate amount (about ½ cup or one fist serving size) of low GI carbohydrate such as sweet potato, brown rice, kamut pasta, legumes or quinoa with your evening meal can help to improve your sleep. Healthy carbs raise serotonin, our happy hormone, which also has beneficial effects on our sleep. Those of us with higher amounts of serotonin sleep better and longer.

More sleep-sabotaging habits after the jump.

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues and improve their overall health.

Dr. Turner answers all your detox questions.

Beginning the fall with a cleanse or detox is a fantastic way to jump-start your weight loss process, clear your complexion, improve digestion and optimize wellness. Toxicity of the liver and the digestive system makes us feel bloated, tired and generally unwell, which makes it tough to begin an exercise program and to stay motivated.

Weight Loss and Toxicity
The majority of the toxins in our body are fat-soluble. This means they are stored in our fat cells and may be released into our system when we begin a weight loss and exercise program. Another important factor to consider is that being thin does not necessarily mean being healthy and that the steps used today to achieve your weight loss goals must be safe, well-planned and executed. Now, let's tackle a few questions you may have regarding detox so that you can get started and successfully complete your cleansing program.

How long should I stay on the detox?
A minimum of two weeks is best for a cleanse. However, individuals with chronic symptoms or conditions (arthritis, endometriosis, chronic fatigue, fibromyalgia, etc.) may wish to continue for four to six weeks. Before beginning, and in order to avoid cheating or falling off the program, it is best to eat the foods currently in your fridge that will not be allowed in your detox program. Plan your meals to prepare for the detox, shop for specific foods and supplements and make sure all your social commitments are out of the way. Revisit The Hormone Diet for a detailed detox plan.

Which supplements should I take?

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues and improve their overall health.

Proper diet and nutritional supplements can benefit everyone suffering from allergies by boosting immunity and optimizing health. Allergies, ranging from sinus congestion and hay fever to asthma, dermatitis and hives are all symptoms of reduced immunity. Presented here are some recommended supplements and dietary advice to keep you sniffle-free!

Multivitamin/Mineral
A full-spectrum multivitamin and mineral product in a highly absorbable form is essential to ensure the foundation of health. Vitamins and minerals are necessary for proper growth, metabolism, digestion, immune system function, muscle and nerve function and detoxification processes in the liver. Scientific studies have shown that the majority of us are deficient in many essential nutrients because of poor dietary habits and other factors which may deplete nutrient levels such as caffeine, drugs, stress or pollution.

Acidophilus/Probiotics
Studies have proven that taking acidophilus helps to reduce the frequency and severity of infections. Acidophilus is the friendly bacteria that live in our digestive tract. This bacteria balance is affected by the use of antibiotics, the birth control pill or excess sugar and carbohydrate intake. Everyone can benefit from the use of probiotics for healthy digestion and immunity. Acidophilus has also been found useful in the treatment and prevention of skin conditions, allergies and thrush. Be sure to follow any course of antibiotics with supplements of acidophilus for double the length of time you took the antibiotics.

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues and improve their overall health.



The word detox is slowly becoming a household name. However, for a detox to be truly effective, it needs to extend beyond your body and into your home. There are various chemicals and hormone disruptors lurking in your environment that may contribute to toxicity and hormonal imbalances in both men and women. That's why in my clinic practice I often prescribe a "home detox" before engaging in further protocols to cleanse the liver and digestive system.

Here are some tips so that you can create a healthier, toxin-free home:

Hormone Disruptors in Your Bathroom and Kitchen after the jump

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues and improve their overall health.


A couple of weeks ago we discussed natural and nutritional methods for reducing your risk of breast cancer. This week I would like to touch on another very important topic for women -- cervical dysplasia. Cervical dysplasia is a term used to describe the occurrence of abnormal, sometimes pre-cancerous cells in the cervix, the lowest part of the uterus. Having regular PAP smears is the single most important habit a woman can adopt to detect dysplasia.

The stages of dysplasia can be classified as mild, moderate or severe. Early diagnosis of dysplasia is important as the majority of mild cases may regress on their own, but they can be treated with proper defensive measures. In more severe or untreated cases, the risk of invasive cervical cancer is much higher. This progression into cervical cancer may occur slowly over the years or may evolve aggressively over a shorter period of time.

Early detection and treatment of dysplasia is essential for cancer prevention. For this reason, most physicians remove suspicious cervical lesions right away and see their patients every three to six months for regular PAP smear tests to rule out a recurrence.

Six risk factors and common sense treatment options after the jump.

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.

For many people, myself included, grabbing a latte is the high point of a day. You may occasionally give it up for a few weeks at a time, but the comfort and gratification from this basic pleasure doesn't keep you away from the local coffee shop for long. However, there are a few things you can do right now to make this unhealthy habit, a whole lot healthier:

1. Go for soy milk over cow's milk: Some sources suggest that cow's milk is a common food allergy that can contribute to eczema, asthma, sinus congestion or digestive upset. Soy is high in protein and in calcium. It is also beneficial for heart health, prostate cells, menopausal and PMS symptoms, bone density and sex hormone balance (due to its phytoestrogenic isoflavones). Breast tenderness, irritability and acne breakouts before menses can be lessened by having a cup of soy milk each day. Recent studies even suggest that soy protein contributes to fat loss and the maintenance of muscle during a weight loss program.


2. Top it off with cinnamon: Cinnamon is all the rage right now in the treatment and prevention of type 2 diabetes because of its insulin-sensitizing effects. Insulin instructs the body to store extra calories as fat if they are not burned off after consumption. An insulin-sensitizing agent is one that causes the cells of the body to have a better response to insulin, which ultimately lessens the need for excessive insulin secretion. A study published in Diabetes Care found that half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type 2 diabetes. It also reduces triglyceride, LDL cholesterol and total cholesterol levels among this group. Less insulin is beneficial beyond weight loss reasons and cholesterol control as avoidance of high insulin levels over long periods of time is linked to reduced risk of cancer (i.e. breast), Alzheimer's disease, high blood pressure, accelerated aging and heart disease.


3. Coffee: One cup a day is not that bad: New research confirms that moderate coffee consumption has possible benefits and may not cause us harm. These benefits include reduced risk for type 2 diabetes, gallstones, liver disease, colon cancer and Parkinson's disease. Studies show that type 2 diabetes is lower among regular coffee drinkers (two or less cups per day). In addition to the long-term health benefits, the immediate effects of coffee consumption include improved endurance in long-duration physical activities and higher, fat-burning effects before a workout.

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.


According to the Canadian Cancer Society, in 2010:

• An estimated 23,200 women will be diagnosed with breast cancer and 5,300 will die of it.
• An estimated 180 men will be diagnosed with breast cancer and 50 will die of it.
• On average, 445 Canadian women will be diagnosed with breast cancer every week.
• On average, 100 Canadian women will die of breast cancer every week.

More encouraging current statistics suggest that mortality rates have declined in every age group since at least the mid 1980s. This is due in part to early detection, new drug therapies and also to lifestyle changes as the majority of women diagnosed with cancer change their diet and begin taking supplements.

Here are some simple tips to stay healthy and cancer-free.

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.


Weight loss is a delicate process, and one that's dependent upon healthy hormonal balance. One of the key components to slimming down successfully is to identify your current state of hormonal imbalance through a proper assessment, which then allows the formulation of a strategic formula for weight loss success. Let's consider six formulations for some of the main hormones that influence your body composition:

Insulin

Insulin is a signal in the body that allows glucose from the food we eat to be used as fuel. These sugars, if not used or burned off, will be stored as fat, so essentially, insulin is responsible for our flab. When nsulin levels are too high, weight tends to accumulate in the "love handles" area around the waist.

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.

Trying to lose weight? Start by looking at the foods you're regularly eating -- especially those that you buy regularly and stock your kitchen with. Variations in the amount of protein, carbs and fats in your favourite products might surprise you, and understanding nutrition labels will help you be carb-smart when you shop, cook and eat. Just follow these guidelines for optimal health both in and out of the kitchen:

1. Read the ingredients: If the product contains any hormone-upsetting ingredients such as aspartame, hydrogenated oils, high fructose corn syrup, vegetable oil, soy oil, shortening or margarine, or if it has too much added sugar, put it back on the shelf.

2. Move on to the nutrition label information and check the serving size allocated for the nutrition info: A serving size of five potato chips may only have 50 calories, but who stops after just five? Sometimes foods look as though they're a good choice, but in reality it's only because the serving size used to report the nutrition values is completely unrealistic.

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.


I love the summertime for so many reasons, but one in particular: It gives us a chance to get a nice bit of color on our faces from the sun. There's just something about a tan that just makes you feel fabulous, even though we all know it's far from healthy for our skin. If the threat of skin cancer isn't enough to scare you off, knowing that it causes wrinkles too might make you want to stay indoors all summer. But, along with making you feel good about the way you look and boosting your mood, another excuse for spending a little time in the sun is that it boosts our production of vitamin D, a vital nutrient that many of us are lacking.

Exposure guidelines
Don't hide from the sun -- sunlight, in reasonable doses, enables natural immunity, promotes skin growth and healing, stimulates hormone production and contributes to an overall sense of well-being. Getting 15 to 20 minutes of sunlight a day enables the body to manufacture vitamin D naturally, and the sun is responsible for the synthesis of the pigment melanin, the skin's natural sunscreen.

Do, however, practice safe sunning. The key is to be conscious in the sun without blocking it out completely (unless, of course, you have skin cancer or some other condition which should not be exposed to the sun,such as an allergy.) Gradually working up to an hour of suntime per day, outside of prime hours (11 am to 3 pm,) and wearing a hat to protect your face should provide relatively safe sun protection for most adults. Use caution in the sun during peak hours by covering up with light clothing. If you choose to use sunscreen, select one that is broad-spectrum with a minimum SPF 15.

Should you use sunscreen?