Each week, holistic nutritionist Joy McCarthy tells us about a common health problem she's seen in her practice and how she came to a solution.

This Week's Client: Jessica, university student

The Problem: Jessica suffers from bouts of bulimia and anxiety.

The problem manifested in episodes of what Jessica described as uncontrollable eating followed by either vomiting or the use of laxatives to purge her body of what she had consumed. This is classic bulimia and the actions are usually accompanied by feeling out of control and then ashamed and guilty for the gorging that necessitated the purging. Often women with this condition suffer from anxiety, which is why Jessica originally came to see me and I helped her with both.

Jessica's episodes occurred about three to four times per month and increased during exam time or any stressful situation. Bulimia can lead to many health problems including anemia, electrolyte imbalance, erratic heartbeat, loss of muscle and bone mass, liver and kidney damage and in Jessica's case, worsening of her anxiety and digestive problems.

As a nutritionist, a client like this can be challenging to help because much of the change must come from within. I needed Jessica to put a 100 percent effort into healing her body. Women who develop eating disorders do so in an effort to feel better about themselves and to control something (their body), although the opposite is unfortunately the result. Instead, they develop a distorted image of their figures and feel disgusted with their bodies and constantly compare themselves to celebrities and their friends.

Bulimia, and other eating disorders, are topics worthy of an entire books and so here I will simply show you how I coached Jessica to better health. Every person who suffers from this is unique, so please do your research and work with a qualified practitioner.

Solutions after the jump.

What makes you happy? Money? Your family? Your health? Your career? While it's true that all of these things can contribute to how content you are with your life, new research suggests that there's another factor in the equation that's more important than all the rest: You.

And that doesn't just apply to your happiness -- You are also the most significant determinant when it comes to other emotional states, including your levels of depression and anxiety. What's more, if you're prone to either of the aforementioned issues, you can re-wire your brain to deal with stress in a more efficient and healthy manner.

That's according to two prominent doctors who are currently studying the kinds of stressors we're faced with these days and how we deal with them. Remember in high school biology when you learned about the "Fight or Flight" reaction to stress? That's a simplified view of how our body deals with stress and for our primitive ancestors, it worked. But these days, we're dealing with more than just the stress of escaping a predator during our weekly hunt. We're worried about bills, deadlines, what to cook for dinner. Issues like these may seem inconsequential, but put 'em all together? We're constantly stressed out. And neither fight nor flight is an option.

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.

The conventional wisdom on stress states that it's a natural response to things that happen in our surroundings. But Andrew Bernstein, author of The Myth of Stress, thinks that's wrong. Here, he explains where he really believes stress comes from and offers some tips on how to think in a less stressful way.

Q: What does "the myth of stress mean"?

A: Almost everyone alive today believes that stress comes from their external circumstances, that it's a byproduct of the fight-or-flight response, that some stress is inevitable in life, and that all they can do about it breathe, relax, exercise, and cope. All of this is part of the myth of stress. It's based on the work of one scientist in the 1930's and 40's who misunderstood the nature of stress and taught the whole world (incorrectly) how he thought stress worked.

Q: Where does stress actually come from?

Are you working through your lunch hour yet again? Take a break -- your health may depend on it. Recent research shows that one in four workers often work straight through the day without taking any breaks. And of those people, a third also said that they often take a pass on the lunch hour due to heavy workloads. Sound like a typical day in your office? You could be damaging your health, warn doctors.

Experts from the Chartered Society of Physiotherapy (CSP)in Britain recently revealed the results of a poll of over 3,000 employees, and the message is pretty clear: many of us are working way too much. In fact, over half of the people questioned admitted to going into work when they were overstressed or feeling ill, and 40 percent admitted to feeling stressed at least once a week.

These bad working habits can lead to a wide range of health issues, including back pain, depression, anxiety, heart disease and even an increased risk of early death. Plus, too much workplace stress can make you fat. "Work is good for us and can contribute to our physical and mental well-being - but not when overworking means people don't have the time or energy to look after their own health or when staff are at work but not fit for work," Ann Green of the CSP told the BBC.

Hi Doug,

Can you tell me why yeast is bad? I've been hearing about people going on yeast-free diets. Is this something that would benefit everyone?

Diane


Hello Diane,

First of all, there's nothing wrong with yeast, per se. Humans have been eating and thriving on yeasted products for thousands of years. Fermented food and drinks like breads, wines and beers have all contributed to the health of our ancestors.

This being said, there are times when it makes sense for a person to go on a yeast-free diet. This is usually done in conjunction with the elimination of other foods such as sugar, grains and refined foods. The reason for this type of diet is to try to get a handle on dysbiosis, a condition where there is an imbalance of microbes within the body. This is sometimes referred to as candida. Candida albicans is one type of bacteria that can grow out of hand and cause dysbiosis, but often people will just refer to any bacterial overgrowth as "candida", even though it may be caused by a different type of bacteria.

Each week, holistic nutritionist Joy McCarthy tells us about a common health problem she's seen in her practice and how she came to a solution.

This Week's Client: Alicia, 23, a university student with a part-time job and a busy social life.
The Problem: She feels anxious nearly every day and suffered from panic attacks as a teenager.

It's normal to experience moments of anxiety, particularly when they stem from stressful situations such as writing an exam or attending a job interview. But Alicia doesn't need a reason to feel anxious, it's her state of mind most of the time.

Anxiety can be characterized by numerous symptoms, but the most common are chills or hot flashes, sudden overwhelming fear, heart palpitations, chest tightness, dizziness, numbness. Alicia described it as feeling like she'd had too much coffee resulting in a nervous energy she couldn't alleviate.

Her doctor recommended antidepressants to tame her anxiety, but she was determined to solve the problem by natural means, which is why she ended up in my office.

Six diet and supplement suggestions to reduce anxiety, after the jump..

It should be easy, but living in a fast-paced, results-oriented society we often have trouble with this simplest action -- learning to let go.

For many, being constantly on the move, staying one-step-ahead of the game and remaining in control of every detail of our lives is necessary for success. Yet, workaholics who strive for utter perfection in everything often suffer from anxiety and insecurities. Keeping on the move to keep your flaws hidden is not healthy, yet for many people it is the only way they can maintain a sense of order.

Luckily, there is a yoga pose that helps us practice letting go, it is called the corpse pose (Savasana). The idea being that death allows us to awake refreshed and renewed.

Feeling stressed? Andrea Donsky, co-founder of NaturallySavvy.com, explains how to eat to feel great and fight stress.

Q: How can food affect stress levels?

A: Believe it or not, they can. Certain nutrients such as L-Tryptophan are the building blocks for manufacturing serotonin – the feel good chemical – in our brain. Eating foods high in these amino acids, as well as B vitamins, magnesium and omega-3s, can help minimize the body's reaction to stress.

Q: Do certain foods contribute to stress while others relieve it? And which foods contribute to stress most and which foods minimize stress most?

A: Yes, the foods we consume definitely can help relieve our feelings of stress – or add to them.

• B vitamins: As the building blocks of our nervous system, B vitamins play an important role in brain functions such as mood and mental performance. Dark leafy greens and eggs are a good source of the vitamin.

The best stress-fighting foods after the jump:

Leo Mowry, owner of Village Yoga in Toronto, says her emotional and mental space was a mess before she found Taoism. Here, Mowry explains how Taoism helped her embrace the moment, see the world with greater compassion and minimize worry.

Q: Can you tell me about your state of mind before you found Taoism?

A: I was pretty severely emotionally abused as a kid, so I came into adulthood a total mess. I had really limited social skills, was depressed, had a 10-year eating disorder and high anxiety. I was so hidden behind layers of pain and defense mechanisms that I didn't even know who I was.

Q: How did you find Taoism?

A: A friend of mine gave me The Tao of Pooh, which uses Winnie the Pooh as a metaphor for Taoism, when I was in my mid-20s. I read the book and realized that I was Taoist. It's not a religion, it's a philosophy and it's very similar to both yoga and Buddhism. It's all about aligning with the present moment so that you flow through life instead of being knocked constantly from thought to thought and emotion to emotion. It's a method of controlling your mind so you can be present instead of always having to worry about the past and the future. I hadn't ever encountered a philosophy that explained the universe in a way that made sense to me. I've been studying Taoism for almost 15 years and every step along the way has made me feel lighter and has helped me shed those defense mechanisms that kept me in the dark for so long. I've become happier and happier.

According to John Khoury, CEO and founder of Liquic.com, a health and wellness resource, letting go of resentment can boost our mental and physical health. Khoury explains how, at the end of the day, the only person burdened by a grudge is you.

Q: How can holding a grudge harm our health?

A: Studies have shown that it has adverse effects, such as poor sleep, chronic pain and high blood pressure. There are psychological effects, too, like worry, anxiety, preoccupation and tension; that will take away from your enjoyment of other things.

Q: Why do you think people hold grudges in the first place?

A: It's a pretty natural phenomenon, and it's one of those things that are hardwired into our system. Some people have it to a greater degree than others, just like some people are better runners. It's built into your system as a defense mechanism to keep people from harming you and doing wrong to you. You also sometimes want to punish the person who has hurt you. In your mind, you think holding a grudge might stop you from doing this again.

Have you been unable to lose weight even with a healthy diet and exercise? Our bodies are wired to send us signals when something isn't right, but often we're too busy to hear them. The symptoms of hormonal imbalance are experienced by many every day. Recognizing and treating these subtle warnings is essential to weight loss, yet so many of us have been imbalanced for so long, we don't even know what normal is anymore.

Since becoming a yoga practitioner nine years ago, I've seen some significant changes in my life - transformations beyond belief. And one of the really great things I've noticed is a better sex life. I'm apparently not the only one who has experienced the true wonders of yoga; according to a recent article in the Journal of Sexual Medicine, yogis are having better sex.

If you're looking to spice up your sex life, here are five ways yoga can help!


1. Focusing on the now
Yoga is a moving meditation; we bring our attention to our breath as we transition from pose to pose. This helps us diminish mental chatter, as we focus on the present moment. How often have you only thought about getting to the orgasm while having sex? Don't worry; you're not the only one. As a result, many people have not been able to enjoy sex. Sex is about connecting to your partner and enjoying the process, you're both on a sexual adventure together. Staying in the present moment as opposed to jumping to the future will allow you to do that.

Some people think of exercise as something that pumps you up and boosts your adrenalin, but the results of a new study indicate that regular exercise can actually significantly reduce the symptoms of anxiety. According to a story over at ScienceDaily (Regular Exercise Reduces Patient Anxiety by 20 Percent, Study Finds), University of Georgia researchers looked at the exercise patterns of nearly 3,000 patients with a variety of medical conditions (from heart conditions to arthritis) and found that, on average, those who exercised regularly reported a 20 percent reduction in the symptoms of anxiety (nervousness, worry, etc.) than patients who did not exercise.

So how can exercise lower anxiety?

Each morning, we dish out a few links we love.

Want to take up yoga, but don't know your downward dogs from your tree postures? Here's a first-timer's guide to taking up the practice.

Got a sweet work schedule? Lucky you -- according to recent studies, you'll probably live longer than people without flexible work hours.

Does eating slowly help you eat less? Here's the inside scoop on this dubious claim.

If your teenager likes to sleep pretty much all the time, don't be so quick to call them lazy -- recent studies think the issue stems from not getting enough sunlight.

Need another good reason to exercise? Research shows a sweat session can reduce anxiety by 20 percent.