Dr. Kelly Simms ND, CNS

Naturopathic Doctor and Nutritionist, Fertility Course, Natural Women's Health, Preconception and Fertility

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in Blog· Digestive Health· Weight Loss

Benefits of Omega Three Fats

Omega three oils are very important to our health. They are called “essential fatty acids” because our body cannot manufacture them itself and therefore they must come from the diet. The name omega three refers to the length and molecular bonging structure of the fatty acid molecule. The two most important omega three fats are EPA and DHA.

Plant sources of omega 3’s include flax, walnut, hemp. Plant forms of omega three may be thought of as the building blocks for EPA and DHA because there are many enzymatic steps that must occur in order for the oil to be changed into the EPA or DHA form. I only recommend flax oil if: you are a vegetarian or vegan or have a fish allergy. Otherwise is lacks the DHA content found in fish. Also, note that DHA is especially important for fetal brain development. Make sure not to substitute flax for fish oil during pregnancy!

The best sources of EPA and DHA are oily fish, game meats, grass fed meats, omega three eggs and fish oil supplements. Oily fish high in EPA and DHA include wild salmon, herring and sardines. They are also a great source of protein and calcium. Beef that is grass fed and grass finished has omega three fats and a substance known as conjugated linoleic acid which has an effect on satiety.

Fish oils have very beneficial effects on the heart and overall cardiovascular system. They are responsible for cell membrane fluidity, moderating the inflammation response, and help to maintain blood vessel integrity. They are also very helpful in high doses for lowering lipid levels. HDL levels can also be raised with high doses of EPA and DHA. EPA and DHA are also helpful for pain, those with insulin sensitivity, help with allergic response, and are beneficial for neural and cognitive development in infants.
There is no known recommended dose for EPD and DHA. Eating oily fish 2-3 times a week and/or taking a supplement with at least two grams of EPA/DHA daily may fulfill the body’s basic need. Dosing strategies for EPA and DHA change depending on the therapeutic result that is desired. Also, be sure to tell your doctor about your fish oil intake, as they have known blood thinning properties.

(Click the photo above to see fish that are lowest in mercury/heavy metals. This photo is courtesy of Nordic Naturals. I recommend this fish oil a lot!)

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Estrogen dominance, or unopposed estrogen, is a th Estrogen dominance, or unopposed estrogen, is a theory in which the level of estrogen outweighs the level of progesterone and other hormones in the body. Picture a seesaw. Estrogen is the person high in the air looking down at the progesterone (and other hormones)- sitting at the other end with their feet on the ground.

Our bodies need estrogen for reproductive, cardiovascular, and bone health. Estrogen is a very important hormone! Too much estrogen, however, can be linked to an assortment of conditions like: 
- Heavy periods
- Migraines
- Water retention 
- Fibrocystic breasts
- Uterine fibroids 
- Endometriosis
- Mood swings 
- Hormonal weight gain

High estrogen can be caused by certain medications, excess body fat, stress, alcohol, liver issues, and synthetic xenoestrogens, so some dietary and lifestyle changes may be needed to correct your hormone levels. And, what about supporting the other hormones? Picture the seesaw again. We can support healthy progesterone production with dietary and lifestyle changes as well!

Was this helpful? If so – like, follow, and don’t forget to comment below any questions you have about estrogen dominance!
There are few health conditions as frustrating to There are few health conditions as frustrating to address and correct as acne.

Courses of antibiotics, dozens of topicals, spironolactone, supplements, and the birth control pill are the main treatments most of my patients have tried before they come to me. While some may be effective, you might be still wondering: is there a way to heal my skin once and for all and not have to use this stuff?

Acne is so frustrating for many because it seems like there are a million things you could be trying. So, what are some NATURAL first steps you can take if you are struggling with acne?

1) Get your hormone levels checked. Knowing if you have any hormone imbalances can help your doctor to cater your treatment plan to your specific needs.

2) Address your gut health. Your gut is the foundation of your health and can be closely tied to skin issues.

3) Try going dairy free. I’ve found this is one food group that can be especially problematic for people that suffer with acne. The thing to know is that you have to avoid it for at least 30 days and also that in the future, you can probably have at least some dairy back. It’s usually not a forever restriction.

If you have questions about your struggles with acne, leave a comment below or send me a DM. I’d love to chat about potential solutions and help you get to the bottom of your skin concerns.
It’s time for another Sunday Supplement highligh It’s time for another Sunday Supplement highlight! Today, we’re talking about Magnesium Glycinate.

Magnesium Glycinate is a supplement that increases magnesium levels. Magnesium is vital in regulating muscle and nerve function, blood sugar levels, and blood pressure. It may also be helpful in the making of bone, protein, and DNA. 

I love magnesium glycinate because it is one of the easiest forms of magnesium supplementation for the body to absorb. It is also gentle on the digestive tract which means it is less likely to cause undesirable side effects such as an upset stomach or loose stool. 

Magnesium glycinate might be especially helpful for you if you suffer from:
- High blood pressure or heart disease
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Depression

Do you have more questions about magnesium glycinate? Leave a comment below, or shoot me a DM and we can chat!
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