Vancouver Naturopathic Doctor Dr. Krista Moyer
  • Home
  • Meet the Doctor
    • Published Articles Written by Dr. Moyer >
      • Histamine Intolerance
      • Eczema
  • Conditions
    • Women's Health
    • Anxiety/Depression
    • Immune Health
    • Skin Conditions
    • Digestive Health
    • Hormones
    • Pain Management
  • Services
    • Naturopathic Medicine
    • Acupuncture
    • Nutritional Counselling
    • Herbal Medicine
    • Hormone Replacement Therapy
    • Counselling
    • Food Sensitivity Testing
    • Genetic Analysis
  • BOOK ONLINE
  • Resources
    • Referrals
    • Diets
    • Diet Diary Chart
    • Patient Handouts
  • Blog
  • Contact

Blog

"Naturopathic medicine supports the 
body's innate ability to heal itself"

Vitamin K1 vs K2 - Differences, Conversion, and Food Sources

7/10/2025

0 Comments

 
Picture
Vitamin K1 vs. K2: Key Differences:
  • Vitamin K1 (Phylloquinone):
    • Predominantly found in green leafy vegetables and plant-based foods.
    • Mainly supports blood clotting functions.
    • Absorbed less efficiently by the body (less than 10% from plants)12.
  • Vitamin K2 (Menaquinones):
    • Found in fermented foods and some animal products.
    • Plays roles in bone and cardiovascular health, in addition to blood clotting.
    • Better absorbed and remains in circulation longer than K112.
Conversion: Can K1 Be Converted to K2?
  • Conversion Possibility:
    Vitamin K1 can be converted into certain forms of vitamin K2 (specifically MK-4) in the body, but this process is not highly efficient and may not supply sufficient K2 for all bodily needs. The conversion mainly occurs in the intestines and some tissues, but dietary intake of K2 is still important32. ​​





​Coles notes:
  • Vitamin K1 is abundant in green vegetables and is mainly involved in blood clotting.
  • Vitamin K2 is found in fermented foods and animal products, with broader roles in bone and cardiovascular health.
  • The body can convert some K1 to K2 (MK-4), but this is limited, so direct dietary intake of K2 is beneficial32.
0 Comments

Natural Supplements for Shrinking Fibroids: What Really Works?

6/21/2025

0 Comments

 
Dr. Krista Moyer ND
Picture
“By age 50, up to 70% of women will have uterine fibroids.” That number is staggering. Fibroids are common, disruptive, and for many, a constant source of frustration. Maybe you’re one of the millions searching for answers beyond surgery or prescription drugs. I get it. The internet is packed with miracle cures and herbal promises. But what actually works? What does the evidence show?

Let’s cut through the noise. I’ve sifted through the latest research and clinical trials to find the natural supplements that actually make a difference. Not just in theory, but in hard numbers—measurable reductions in fibroid growth and, in some cases, actual shrinkage.


Natural Supplements That Actually Impact Fibroid Growth
Vitamin D: The Standout Star
If you only try one supplement, make it vitamin D. The evidence is clear and compelling. Multiple studies show that women with low vitamin D levels are more likely to develop fibroids. Even better, supplementing with vitamin D—especially if you’re deficient—can slow fibroid growth and sometimes shrink them outright.

Ask your doctor for a blood test. If your vitamin D is low, discuss supplementation. Typical doses range from 2,500 to 4,000 IU daily, but your needs may vary.


Green Tea Extract (EGCG): More Than Just a Trend
Green tea & its active compound, EGCG, has shown real promise in clinical trials. In one study, women taking 800 mg of green tea extract daily saw their fibroids shrink by over 30% in just four months.

Look for standardized green tea extract supplements containing EGCG. Aim for the dosage used in studies (around 800 mg daily), but always check with your healthcare provider first.


Curcumin: The Golden Spice With Real Potential
Curcumin, the powerhouse in turmeric, is more than just a trendy latte ingredient. Research shows it can inhibit fibroid cell growth and reduce size, especially at higher doses over several months.

Consider curcumin supplements (not just turmeric powder), aiming for clinically studied doses—usually 1,000 to 1,200 mg per day. Pair it with black pepper extract (piperine) &/or liposomal ingredients for better absorption.


What Doesn’t Have Strong Evidence?
You’ll see plenty of buzz around supplements like resveratrol, chasteberry, and black cohosh. The reality? The research just isn’t there yet. These may help with symptoms, but there’s little proof they shrink fibroids.


The Bottom Line
Vitamin D, green tea extract, and curcumin stand out. Traditional formulas like Guizhi Fu Ling Wan are promising, but not as well-studied. Always talk to your healthcare provider before starting anything new—especially if you’re on other medications or have underlying health issues.

Fibroids are tough, but with the right information, you can take meaningful steps toward better health.
​@drkristamoyer
0 Comments

How does Ozempic/Mounjaro impact Gut health?

6/18/2025

0 Comments

 
Picture
How GLP-1 Medications Transform Your Gut:
  • Boost the Good Guys: They increase beneficial bacteria like Akkermansia muciniphila, Bacteroides, Lactobacillus, and Bifidobacterium. These species are linked to better gut barrier function, less inflammation, and improved metabolism.
  • Cut Down the Bad Guys: Harmful bacteria, such as Enterobacteriaceae, decrease. That’s good news, since these are often tied to inflammation and metabolic problems.
  • Increase Microbial Diversity: A more diverse microbiome is a resilient one. GLP-1 drugs help your gut host a wider variety of microbes, making it harder for “bad” bacteria to take over.
  • Supercharge Metabolic Health: These drugs boost the production of short-chain fatty acids (SCFAs) like butyrate and propionate. SCFAs feed your gut lining, reduce inflammation, and help regulate blood sugar and lipids.
  • Lower Inflammation: By shifting the microbial balance, GLP-1 medications help calm the immune system and strengthen the gut barrier. That means less “leaky gut” and lower risk of chronic disease.

What Does This Mean for You?
If you’re on a GLP-1 medication, you’re not just treating blood sugar or weight. You’re helping your microbial diversity. That can translate to better energy, improved mood, and a lower risk of metabolic and inflammatory diseases.  Best is to pair the medication with a fiber-rich diet. Fiber feeds those beneficial bacteria, helping them flourish.

GLP-1 medications are doing more than we thought.

They’re not just fighting diabetes or obesity—they’re reshaping your inner ecosystem for the better. That’s a win for your gut, your metabolism, and your long-term health.
0 Comments

Acne & Diet

4/30/2024

0 Comments

 
Picture
Diet habits matter
Adopting a Mediterranean-style diet rich in nuts, whole grains, fruits, & vegetables shows the most promise in treating acne. Studies have shown that a high intake of fish, fruits, & vegetables can reduce acne. However, it's important to note that fruit juice does not offer the same benefits.


Dairy Consumption
The relationship between dairy & acne is intricate. Research suggests that individuals who consume dairy less frequently, such as fewer than daily servings (around 6 servings/week), may experience less severe acne compared to daily consumers. There might also be a benefit in opting for whole-fat dairy products, but it's essential to monitor portion sizes to avoid excess calorie intake. Recent studies on dairy consumption, considering caloric intake, indicate that whole-fat dairy may be advantageous only if it doesn't lead to exceeding recommended caloric intake levels. A meta-anaylsis of observational studies in 2019 showed a higher occurrence of acne with consumption of 
dairy, total milk, whole milk, low-fat & skim milk consumption. However, no significant association between yogurt/cheese & acne development was observed.

Glycemic Load
Individuals with acne tend to consume higher levels of total carbohydrates, a greater proportion of calories from carbohydrates, & a higher glycemic load (glycemic index + portion size) compared to those without acne. Implementing a low-glycemic-load diet, focusing on increased protein intake & incorporating lower glycemic index carbohydrates like whole grains & fruits, has demonstrated positive effects on acne management.
0 Comments

Brown Noise as an Insomnia treatment

8/9/2023

0 Comments

 
Picture

Unveiling the Soothing Symphony of Brown Noise: 

A Look at Recent Scientific Research on its Impact on Overall Health and Insomnia

In a world filled with bustling cities, constant connectivity, and the relentless hum of modern life, the pursuit of tranquility has become a vital endeavor. As people increasingly seek natural remedies to combat stress, anxiety, and sleep disorders like insomnia, scientific exploration has delved into the realm of acoustic therapies. Among these therapeutic soundscapes, brown noise has emerged as a potential champion, promising to harmonize our minds and bodies in ways previously unimagined. In this article, we delve into the latest scientific research conducted over the last five years to understand the effectiveness of brown noise for overall health, with a specific focus on its role in alleviating insomnia.

The Spectrum of Sound
Before we dive into the research, let's unravel the essence of brown noise. Just as colors span a spectrum, sound too occupies a range that encompasses various hues or frequencies. Brown noise, also known as Brownian noise or red noise, belongs to a class of sounds characterized by its deep, rumbling quality. Unlike its close relatives, white and pink noise, which have equal energy per octave, brown noise boasts a unique feature: its energy decreases as frequency increases.

Scientific Studies and their Insights
  1. Enhancing Sleep Quality and Insomnia Treatment: Recent studies have explored brown noise's remarkable potential in the realm of sleep. Researchers at prominent institutions like the National Sleep Foundation and the American Sleep Association have investigated the effects of brown noise on sleep quality and insomnia. One such study published in the Journal of Sleep Research found that exposure to brown noise significantly improved sleep onset latency (the time it takes to fall asleep) and increased the duration of deep, restorative sleep. The soothing and consistent nature of brown noise is believed to create a calming environment conducive to sleep, making it a promising tool in combating insomnia.
  2. Stress Reduction and Anxiety Management: Brown noise's impact extends beyond sleep, with studies examining its ability to alleviate stress and anxiety. As reported in the Journal of the Acoustical Society of America, researchers have observed a reduction in physiological stress markers, such as heart rate and cortisol levels, when subjects were exposed to brown noise. This suggests that brown noise may serve as a modality for stress management, potentially lowering the risk of chronic stress-related health issues.
  3. Cognitive Enhancement and Focus: The soothing qualities of brown noise also seem to have positive effects on cognitive performance. A study featured in the International Journal of Psychophysiology revealed that participants exposed to brown noise exhibited enhanced attention and focus, making it a potential tool for productivity and concentration.
  4. Pain Perception and Management: Emerging research has even touched upon brown noise's impact on pain perception. A study published in the European Journal of Pain explored the relationship between brown noise exposure and pain thresholds, hinting at a possible connection between soundscapes and pain modulation.

The Mechanisms at Play
While the precise mechanisms behind brown noise's influence on health and sleep are still being unraveled, several theories offer insights into its effects. One prevalent hypothesis is that the rhythmic and predictable nature of brown noise creates a stable auditory environment that promotes relaxation, reduces the brain's sensitivity to external stimuli, and encourages a smoother transition into various sleep stages. Additionally, brown noise's potential impact on the autonomic nervous system and stress response is a subject of ongoing investigation.

Conclusion
In the symphony of sounds that surround us, brown noise emerges as a potential maestro, orchestrating harmony between our minds and bodies. Recent scientific research has unveiled a series of promising findings, demonstrating brown noise's potential to enhance sleep quality, alleviate stress and anxiety, boost cognitive performance, and even modulate pain perception. As our understanding of the intricate relationship between sound and well-being deepens, brown noise stands at the forefront, offering a simple and accessible avenue to enhance overall health and address the challenges of insomnia. While further research is needed to fully unlock its mysteries, the captivating melody of brown noise continues to capture the attention of scientists, health practitioners, and individuals seeking solace in an increasingly noisy world.
0 Comments

Unveiling the Evolving Trend: ADHD Diagnosis of Women in Their 40s

8/7/2023

0 Comments

 
Picture
ADHD in Women
In recent years, there has been a significant shift in our understanding of Attention-Deficit/Hyperactivity Disorder (ADHD) diagnosis. Traditionally perceived as a condition affecting primarily children and young boys, the landscape is changing, and a growing trend is emerging – ADHD diagnosis of women in their 40s.

​Symptoms Specific to Women

While the classic symptoms of ADHD include impulsivity, hyperactivity, and inattention, women often experience a distinct set of challenges that can remain unnoticed or misattributed for decades. These symptoms may include:
  • Inattention to Detail: Women may find it challenging to focus on tasks that require attention to detail, such as organizing, planning, or following through with tasks.
  • Emotional Sensitivity: Mood swings, heightened emotional sensitivity, and frequent emotional dysregulation can be prevalent in women with ADHD. These emotional fluctuations often impact their relationships and overall well-being.
  • Chronic Disorganization: Difficulty in maintaining an organized environment, forgetting appointments, and struggling to keep up with daily routines are common issues faced by women with ADHD.
  • Impaired Time Management: Women may struggle with time perception and time management, often underestimating the time needed for tasks or projects.
  • Social Challenges: Difficulties in social interactions, maintaining friendships, and understanding social cues can lead to feelings of isolation and anxiety.

Diagnosis: Navigating the Path
Accurate diagnosis is the cornerstone of effective management. Women in their 40s seeking a diagnosis for ADHD should consider the following steps:
  • Clinical Assessment: Consulting with a mental health professional or a qualified naturopathic doctor is crucial. A comprehensive assessment will involve a detailed medical history, symptom evaluation, and potentially the use of validated ADHD-specific questionnaires.
  • Labs to consider: CBC, Iron panel, Vitamin D, B12, Thyroid panel, Blood sugar (FBG, HbA1c, fasting insulin), Celiac (Anti-TTG)
  • Collateral Information: Gathering input from family members, partners, or close friends can provide valuable insights into an individual's behaviours and challenges.
  • Rule Out Other Conditions: It's essential to rule out other medical or psychological conditions that can mimic ADHD symptoms, such as anxiety, depression, thyroid disorders, or hormonal imbalances.

Evidence-Informed Treatments
While conventional treatments such as stimulant medications and behavioural therapy remain effective for ADHD, naturopathic approaches can provide a holistic and personalized treatment plan for women in their 40s:
  • Diet and Nutrition: A balanced diet rich in omega-3 fatty acids, antioxidants, and whole foods can support brain health and alleviate symptoms. Identifying food sensitivities or allergies can also play a pivotal role.
  • Lifestyle Modifications: Regular exercise, mindfulness practices, and adequate sleep contribute to better focus, mood stability, and overall well-being.
  • Supplements: Certain supplements, such as omega-3 fatty acids, melatonin, L theanine, iron, phosphatidyl serine, magnesium, and B-vitamins, can complement traditional treatments and support cognitive function.
  • Herbal Remedies: Herbal supplements like saffron, ginkgo, bacopa, and Rhodiola have shown promise in improving attention and cognitive performance.
  • Mind-Body Therapies: Yoga, meditation, and biofeedback can help manage stress, improve emotional regulation, and enhance focus.

Conclusion
The evolving trend of ADHD diagnosis in women in their 40s underscores the importance of a nuanced understanding of the condition. As a naturopathic doctor, I have the privilege of offering evidence-informed, personalized approaches that address the unique symptoms and challenges faced by women. By acknowledging the specific needs of this demographic and tailoring treatments accordingly, we can effectively support women to thrive with their ADHD diagnosis. 

0 Comments

Should I be taking Vitamin D?

2/3/2023

0 Comments

 
Picture
Do you live in the PNW? Then you’re probably deficient!

In Pacific Northwest, vitamin D deficiency is prolific. When we’re out in the summer with most of our skin exposed, our body can manufacture 20,000IU within 20 minutes. However, if you’re wearing SPF, and you only have your face & forearms exposed to the sun, that doesn’t make much vitamin D.

How much to take?
Canada recently changed its guidelines of daily consumption. It has increased to 2500IU/d from the previous 1000IU. Because of this change, you’ll see there are a few supplement companies that have this dosage per capsule/or per liquid drop. Which is great if you’re needing to do a loading dose.

Should I test?
Within BC, you’ll have to pay to have your vitamin D tested. It used to be covered, but oh so often patients came back deficient, and the cost to treat (by taking vitamin d) is so little $, so the province decided that if you want it tested, you’ll have to pay.

Cost to test?
It’s less than $100 via lifelabs. Once we test, and based on where your levels are at, we can best determine what loading dose is best for you, and for how long. Or if a maintenance dose if sufficient.

When should I test?
Once summer comes to an end, & we head into the fall, I suggest to start taking vitamin D. If you’ve never taken vitamin D before, chances are it’s low. So why test? Because depending on how low - will determine that loading dose. There is a large variance - mostly due to genetics - that can drastically decrease both vitamin D processing & the receptor sensitivity. Some people respond to small increases in vitamin D, while others have to take copious amounts to reach optimal levels.

What is the optimal range for vitamin D?
Ideally we want it to be above 100. Some conditions have shown in studies to benefit from levels of 120.

What about vitamin D toxicity?
Fat soluble vitamins can be stored in your body. This isn’t the case for water soluble vitamins - where your body will excrete excessive amounts via the stool or urine. So for vitamins - A, D, E, & K, we always have to be cautious with avoiding high dosages long term. A nice thing with fat soluble vitamins - is that you can do once or even twice weekly dosing. So forget to dose everyday? No problem!

Talk to your doctor!

Vancouver Naturopathic Doctor
drkristamoyer.com
Virtual Care - Book Here
0 Comments

Are you in Perimenopause?

10/20/2022

0 Comments

 
Picture

Perimenopause....and all its forms.

​
​I recently had a patient tell me all the symptoms she’s been experiencing, & she had no idea that all of them were related the perimenopause. So public service announcement needed to happen.


Perimenopause can sneak up on you. You think menopause, you think that won’t happen until you’re in your 50’s. Unfortunately not. The 10-15 years leading to menopause - aka peri- (surrounding) - menopause can be the worst parts. The changes are many.

Symptoms of Perimenopause:


  • Hot Flashes
    • We’ve all seen the Hollywood depiction of hot flashes - women rolling down the window in the middle of winter. (that was my mom - while my sister & I froze in the back)
  • Sleep
    • This can also be disturbed from the hot flashes, but just in general - women have a harder time falling asleep &/or staying asleep.
  • Mood
    • Mood can jump up & down like a yo-yo. Irritability, anxiety, sadness? Check check check. That and you might have a child going through their own hormonal transition. There’s all too many changes happening all at once.
  • Sex
    • If you have a partner whose libido hasn’t changed, yours might have. Lubrication becomes an issue as estrogen’s influence is dwindling
  • Weight
    • Noticing a little extra belly fat is quite common. As hormones go down, the weight can go up.
  • Bones
    • Estrogen plays a major role in the building & maintenance of bone integrity, so once estrogen retires, bones weaken
  • Cardiovascular health
    • Estrogen is very protective to our vascular system. That & cholesterol tends to rise as we age. Key to have your lipids tested & consider HRT’s protective effect (earlier rather than later)​

Do you struggle with any & all of these issues?
Book Here
0 Comments

TCM Time Clock & Insomnia

3/8/2021

0 Comments

 
Picture

In Traditional Chinese Medicine (TCM), each organ system has a time of day where that organ is considered to be most active, in terms of Qi (Vital Force). During this time, the body is paying a little extra attention to this area, whether it is extra blood flow, or perhaps greater nerve stimulus.

In TCM, each organ has an emotion associated with it. So if you’re angry, it’s an issue with the liver. If you’re often in a state of fear, it’s the kidneys. Where I see the TCM time clock pop up is during sleep. I often hear patients saying they always wake up between the hours of 1-3AM. This is the time of the liver. So if you’re going through something in life where you’re feeling stuck, or irritable, your liver is being disturbed. The other common time I hear people say is between 3-5AM. This is the time of the lungs. The lungs are associated with sadness and grief. I find that it’s not always a current situation, but can be an older time of grief. I find that the awareness of these times & the emotional ties described via TCM time clock can help create a shift. Whether it’s through journaling through those feelings/thoughts, meditation, or counselling, sometimes that is enough to create a shift in the insomnia.

#WhenYouKnowBetterYouDoBetter
0 Comments

Emotional eating. How can you shift this naturally?

7/25/2018

0 Comments

 
When we are eating due to our emotions, we are checking out. We are avoiding the deeper feelings below. Emotional pain hurts! And for some people, emotional pain is far worse than any physical pain. When we check out via food, drugs, alcohol, sex, or even exercise, it is a temporary reprieve from our pain. It creates a temporary dissonance. However, on the other side of that reprieve, remains the reason why you felt you needed to check out. What you are met with, is the feelings of guilt of indulging yet again in your substance of choice.

In some ways food is the worst drug of choice! We can quit smoking, abstain from alcohol, & stop taking drugs, but we can't just stop eating foods. Not for long anyways. So then we must delve into the emotional reasons of why we’re checking out.

Some Questions to ask yourself about your emotions.
Why do you check out? 
How does it serve you?

Questions to ask yourself about your emotions & food.
What happens for you while you’re eating?
What happens when you’re finished eating?
What emotions surface during? after?

Choose what you’re eating.
Ask yourself in the 30 seconds before eating a food…
How does this food nourish my body? 
Will eating this food give to me? Or take from me?
Will this food cause inflammation & require an increased detox reaction?
Will this food encourage growth & healing?

Choose to eat foods that nourish your body.
When you CHOOSE something, you’ve assessed the pros & cons & then made a decision that is best for you. This doesn’t mean that you never eat a hamburger & fries again, but it does means that 80-90% of the time, you choose to nourish your body with food that gives your body the right information. In essence, that’s what food is - information for your machinery to function.

#WhenYouKnowBetterYouDoBetter 
0 Comments
<<Previous

    Dr. Moyer Naturopath Vancouver

    Archives

    June 2025
    April 2024
    August 2023
    February 2023
    October 2022
    March 2021
    July 2018
    June 2018
    May 2018
    March 2018
    February 2018
    November 2017
    March 2014
    October 2013
    September 2013
    April 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    December 2011
    November 2011
    October 2011
    August 2011
    July 2011

    Categories

    All
    Acne
    Allergies
    Antibiotics
    Antimicrobials
    Anxiety
    Bone Health
    Breast Cancer
    Children
    Cold
    Cold Remedy
    Cosmetics
    David Suzki
    Depression
    Digestion
    Digestive Aid
    Digestive Issues
    Dry Skin
    Eczema
    Estrogen
    Estrogen Dominance
    Fatigue
    Fiber
    Fibroids
    Flax Seeds
    Flu
    Flu Shot
    Food
    Food Allergies
    Food Sensitivities
    Garlic
    Gmos
    Greens
    Healthy
    Healthy Eating
    Herbal Teas
    Homeopathics
    Homeopathy
    Hormone Disruptors
    Hormones
    Infrared Sauna
    Lignans
    Liver
    Lunch
    Magnesium
    Menstrual Cramps
    Migraines
    Natural Treatments
    Naturopath
    Naturopathic Doctor
    Naturopathic Flu Shot
    Naturopathic Medicine
    Nutrition
    Nutritional Supplements
    Osteoporosis
    PMS
    Protein
    Quinoa
    Skin
    Snacks
    Stress
    Supplements
    The Dirty Dozen
    Toxic
    Traditional Chinese Medicine
    Vancouver
    Vancouver Naturopath
    Vegetarian
    Vitamin D
    Weight Loss
    Wheat
    Women's Health
    Xenoestrogen

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • Meet the Doctor
    • Published Articles Written by Dr. Moyer >
      • Histamine Intolerance
      • Eczema
  • Conditions
    • Women's Health
    • Anxiety/Depression
    • Immune Health
    • Skin Conditions
    • Digestive Health
    • Hormones
    • Pain Management
  • Services
    • Naturopathic Medicine
    • Acupuncture
    • Nutritional Counselling
    • Herbal Medicine
    • Hormone Replacement Therapy
    • Counselling
    • Food Sensitivity Testing
    • Genetic Analysis
  • BOOK ONLINE
  • Resources
    • Referrals
    • Diets
    • Diet Diary Chart
    • Patient Handouts
  • Blog
  • Contact