National Nutrition Bulletin

THE TOP 11 SUPPLEMENTS OF 2011

2011-12-30T12:17:00.000-08:00

2011 is nearing it's end. I'd like to think it's been a year in which we have all made strides to live a healthier lifestyle.

For those of you who are health conscious and up to date on the latest and greatest in the world of natural treatments, the following list will serve as a nice reminder of some of the recent research and most effective supplement solutions talked about this year. For those of you who are new to the world of natural health, take a peak at what you've missed over the last 12 months.

Here are the top 11 of 2011 - the most talked about natural health products of the last year.

1. Konjac Root
We have Dr. Oz to thank, as least in part, for the popularity of Konjac Root, found in the name brand PGX supplement. Konjac root, or Glucomannan is a viscous form of dietary fibre that many have used to aid in weight loss, as well as regulate blood sugar levels, decrease cholesterol and relieve mild constipation. Glucommanan, or Konjac root absorbs water as it travels through the digestive tract. In doing so, this helps to rid the body of excess water weight and adds bulk to the stool, which up to a certain point, can make it easier to pass through the colon. As with most fibres, glucomannan also aids in the elimination of toxins, excess hormone, as well as cholesterol. Ingested with a food that tends to be higher on the glycemic index, glucomannan also help to slow how quickly sugars are absorbed into the blood stream, therefore how quickly and how high blood sugar levels are raised after eating, stabilizing blood sugar.

2. Acai
Acai is a SuperFruit out of Central and South America, renowned for it nutritive and medicinal properties. It's high in antioxidants, reversing and preventing free radical damage in the body. Free radicals are unstable cells that cause damage in the body (tissues and organs) when they bump into healthy cells. Acai's antioxidants are said to be very well absorbed in the body, meaning that even a little can have tremendous benefit in terms of cancer and cardiovascular health risks, as well as reducing the signs of ageing. Acai is also a source of Omega fatty acids. Acai can be consumed as a juice and/or pulp, or in supplement form - powder or capsule.

3. Iodine (Potassium Iodide)
Following the Tsunami in Japan in March, there was a large influx of questions regarding iodine supplementation, particularly potassium iodide. In some areas in Japan, residents were given potassium iodide to prevent thyroid damage due to thyroid uptake of radioactive iodine. This had people wanting to know more â€“ what is potassium iodide and should we all be taking it?

Potassium iodide is a salt of the chemical element iodine. The body needs iodine, but cannot make it on it's own. Therefore, iodine must be consumed through diet. The problem is very little of our food contains iodine and the foods which are highest, seaweed being one, are not common fare for most. Iodine is important because it is a precursor to thyroid hormone. Without iodine, low levels of thyroid hormone can lead to numerous other health risks and overall hormone irregularity. The most recognized form of iodine deficiency is goiter and it is thought to be the most preventable cause of mental retardation globally. All this being said, you may ask why we are not all supplementing with iodine? Well, it's not that you shouldn't but simply that you should be cautious. For one thing, iodine deficiency is not always the cause of low thyroid hormone (hypothyroidism) and therefore not always indicated in thyroid conditions. In fact, Iodine supplementation in autoimmune related thyroid conditions should , in most cases, be avoided, as these individuals are especially sensitive to iodine toxicity. Even in cases of goiter, iodine must be supplemented with caution, as too much will exacerbate or worsen the problem. Iodine supplementation in higher dosages or over long periods of time can lead to accumulation and have some very serious side effects, even for the average individual, especially young children.. Iodine toxicity can actually create thyroid problems where none existed. Talk to your healthcare professional before supplementing with iodine at dosages above what a typical multi vitamin provides.

4. Astaxanthin
Astaxanthin is one carotenoid that has been getting it's fair share of attention this year! Astaxanthin is thought to be one of the most powerful fat soluble antioxidants in the xanthophyll class of carotenoids, with considerably higher free radical scavenging abilities than most. Research dedicated to the use of Astaxanthin for the treatment of diabetes found that it not only reduced blood glucose levels, but showed some promising results in terms of preventing pancreatic beta cells from oxidation. When these cells are damaged, insulin resistance ensues. Astaxanthin's fat soluble properties and relatively low molecular weight also enable it to cross the blood brain barrier and exert it's antioxidant effects on the central nervous system, including the eye, giving it the potential to prevent such diseases as macular degeneration, dementia and Alzheimer's. It has also being used topically, included in many of the latest anti-ageing creams. Astaxanthin is stored in the muscle tissue of some sea life, including shrimp, lobster, salmon and krill.

5. Krill (Oil)
Krill are a shrimp-like crustaceans with significant levels of Omega 3 fatty acids EPA and DHA. Up until now, fish and fish oils have been virtually the only sources of these super omega fatty acids, as our conversion of ALA from plant sources to EPA and DHA is thought to be poor at best. Krill is also lower on the food chain than most fish, making it a less toxic and requiring less filtering out of these pollutants for supplement use. Some experts also believe that the fish population cannot sustain itself in order to meet the demand for fish oils. Krill is thought to be much more sustainable. Krill oil also contains phospholipids which, when attached the Omega 3 fatty acids in Krill, are said to give them a higher bio-availability, meaning our body can break it down and take advantage of its medicinal properties much easier and perhaps in a lower dosage than is currently recommended for fish oil. As mentioned above, Krill is high in Astaxanthin, as well as possessing all the established benefits of DHA and EPA, including but not limited to it's effect on 'good' HDL cholesterol, as well as potent anti-inflammatory effects.

6. Vitamin D
If you've read even a couple of my articles you may have noticed I have a bit of a thing for vitamin D... if you can have a crush on a vitamin, this one has me hooked, no question! But, for good reason! It seems that everyday we are learning more and more about the amazing benefits of vitamin D, as well as learning more and more about how deficient most North Americans are. Deficiency on this 'sunshine vitamin' has been linked to heart disease and increased risk of mortality. Studies have shown it may play a vital role in pediatric bone cancer treatment, as well as the prevention of a number of other cancers, including breast cancer, and more and more research is confirming the multitude of benefit that vitamin D has in terms of supporting a healthy immune response. Vitamin D should be your go-to when it comes to the prevention and treatment of cold and flu this season. The next question I get is, 'how much'? Anywhere from 2000-4000IU/day is safe and effective throughout the winter months, with higher doses being safely administered for acute treatment.

7. Goji Berries
Another so-called 'superfruit' that we've been raving about this year, Goji is packed with antioxidants. It has been shown in studies to have a protective effect on heart tissue, brain tissue, liver tissue and more, protecting these organs from oxidative damage. Goji berries are particularly high in one carotenoid called Zeaxanthin, widely known to have an affinity for the eye, helping to protect against age related macular degeneration and glaucoma. Add dried goji berries to your morning oatmeal, yogurt or trail mix for an added boost of (tangy sweet) flavour and antioxidants!

8. Vitamin B12
It has been known for sometime that individuals with reduced digestive function, as seen in most elderly individuals, have a very hard time absorbing vitamin B12
, amongst most nutrients. With the incidence of Type II Diabetes increasing in every generation, including children and the elderly, more people are at risk of vitamin B12 deficiency due to medications, such as Metformin. Individuals on anti-coagulant medications and gout medications are also at higher risk or B12 deficiency. Given that B12 is only found in animal products this also means that the ever-growing vegan population must also be diligent in protecting their B12 status. B12 is required for optimal nervous system health, research throughout this year only solidifying it's importance in this area. Studies are showing that B12 deficiency may be playing a large role in the declining cognitive function and memory loss in the elderly. It has been shown that the human brain literally shrinks when there is deficient amounts of B12 in the body. B12 deficiencies have also been closely linked with depression. Supplementation is recommended for at risk individuals, often sub-lingual (under the tongue) or via intramuscular (IM) injections, so as to bypass potential gastrointestinal dysfunction that may inhibit absorption.

9. Arginine
Nitric oxide precursors seem to be all the rage these days (and here, you thought it was ironic facial hair?!) and Arginine seems to be leading the way. Arginine can be broken down in the body to form nitric oxide (NO2), a chemical that dilates blood vessels thereby increasing oxygen transport throughout the body. This can have a profound effect on athletic performance, sexual performance (erectile dysfunction), cardiovascular health and blood pressure, as well as wound healing. Arginine has also been shown to protect the liver, enhance thymus activity (and T cell activity) and generally strengthen the immune system.

10.Curcumin
Is the herbal equivalent of vitamin D for me... in other words, YES, I have a bit of an herbal crush on this spicy extract! Curcumin is the principal curcuminoid of the spice TUMERIC, also responsible for giving it its bright yellow colour. Curcumin is gaining the reputation of 'anti-inflammatory extraordinaire', but not just for reducing the pain of joint inflammation. Curcumin is now being widely used to reduce inflammation in cases of inflammatory bowel diseases, such as Crohn's and Colitis. Research this year has also focused on the potential curcumin has in the treatment of a variety of different cancers, as well as its benefit in Alzheimer's. Curcumin has been shown to prevent and potentially reverse the build up of amyloid plaques in the brain, one of the features of Alzheimer's. It has also been shown to lower cholesterol and support liver function, including vital phase II detoxification. This year curcumin formulations have also advanced, making this somewhat difficult to absorb lipophilic substances even easier to absorb and utilize.

11. Coconut Oil
We've changed our minds about coconut oil... it's a very good thing! Coconut oil is high in two medium chained fatty acids (MCFA's); lauric and capric acid. MCFA's have been shown to be a more fat friendly, rapidly used, and available source of energy. They do not have a stimulatory effect on insulin levels and studies are now showing they may have a beneficial effect in terms of controlling weight gain and obesity. It has been shown to increase the 'good' HDL cholesterol, while decreasing "bad" LDL cholesterol. Coconut oil also retains its nutritive properties during cooking, making it a great alternative to other vegetable oils and adding to its ease of use. Lauric acid also has anti-bacterial and anti-viral properties, making it beneficial for immune support, as well. Bonus: I also love to use coconut oil as a moisturizer! Look for non-hydrogenated virgin coconut oil at your local health food store, to ensure it is unprocessed and free of any trans fats

What's With All These November Moustaches?

2011-11-24T08:39:00.001-08:00

UNDERSTANDING PROSTATE HEALTH
November is here and with it comes the 'ever growing' ritual of the newly-growing moustache. Although some do it for fun, most do it to raise money for prostate cancer research. The event began in Australia, as a way to bring people's awareness to the incidence and risks of prostate cancer, the third most common cause of cancer death in men. In the spirit of MO-vember, I thought I would shed some light on the topic...

What is a Praw-stay-te?
The prostate is a ductal (or secreting) gland of the male reproductive system. It secretes a slightly alkaline, milky or white, fluid that accounts for 20-30% of semen volume. Androgens, mainly testosterone, support the proper functioning of the prostate gland, and can, in part, be responsible for hyperplasia or abnormal cell growth in the prostate. The alkaline fluid produced from the prostate helps to neutralize the acidity of the vaginal tract, ultimately prolonging life span of sperm. The prostate also contains smooth muscle that helps to expel semen during ejaculation. It wraps around the urethra, which explains why prostate related symptoms often include those dealing with urination.

Prostate Cancer Risk factors
Prostate cancer is the most common cause of cancer death in men over 75 years old. Age and family history are the primary risk factors. Prostate cancer rarely occurs in men under the age of 45-50 years old. It is also much more likely (double the risk) if you have a first degree relative with prostate cancer, particularly a brother. Other risk factors include being of African American descent, having high blood pressure, men frequently exposed to environmental toxins, such as farmers, tire plant workers, painters, as well as those exposed to cadmium or agent orange, and men who eat diets high in fat (particularly animal fat). There is also some weak evidence to suggest that men who undergo vasectomy have an increased risk of developing prostate cancer.

How bad is it, doc?
Most prostate cancers are very slow growing, with many men never experiencing symptoms, undergoing no therapy and eventually dying of other causes. That being said, about 1/3 of all prostate cancers can be aggressive. Determining prognosis or outcome is usually done based on staging. Stages T1 and T2 are found only in the prostate. T3 and T4 have spread somewhere else (metastasized), with the most common areas of spread being the bone, ureter and liver. The Gleason score is another ranking system (a scale from 2-10) also ranking prostate cancers from low (2-4) to high grade (8-10). Again, the higher the score the more likely the cancer has spread beyond the prostate and potentially the more difficult it will be to treat.

How do I know I have it? - Symptoms and Tests
Prostate cancer is usually detected when a patient goes to his or her Naturopath or MD with complaints such as difficult urination, increased frequency or hesitancy with urination or painful urination in more severe cases, also problems with sexual intercourse or erectile dysfunction. As I mentioned, many men do not experience any of these symptoms, and as such, hypertrophy or enlargement of the prostate may be discovered on routine physical exam, during rectal examination. If you are at risk or are observing prostate related symptoms, your doctor may also choose to check your PSA (prostate specific antigen), which is elevated in prostate cancer. PSA levels are also commonly elevated with prostatitis, of various forms, and BPH (benign prostatic hyperplasia).So this is not a specific test and by no means is diagnostic of cancer. A prostate biopsy is the only diagnostic test for prostate cancer. There is some controversy in regards to when or if testing should be done in all males. It is important to talk to your Naturopath or MD about the pros and cons of testing after the age of 50.

How do I protect myself against Prostate Cancer?
Notice I said, protect, instead of treat. I love the fact that initiatives such as the MO-vember fundraiser are raising awareness of prostate cancer and raising funds towards the treatment and early detection of prostate cancers, but what about PREVENTION. A diet low in animal fat is one way to protect yourself against prostate cancer. Limit your intake of red meat to one serving a week. Include lean animal proteins, such as fish (and fish oil!) and chicken more often, as well as focus on plant based proteins, such as quinoa, beans and lentils. Consider a vegan protein supplement, that includes pea and rice protein. Add nuts and seeds to your daily routine. They are a source of protein, essential fats, as well zinc. Try pumpkin seeds, sesame seeds, walnuts and flax seeds. Add them to your morning (slow cooked) oatmeal, as oats are a great source of fibre. Curcumin (from the Indian spice tumeric) is a potent anti-inflammatory and anti-oxidant. Therapeutic dosages are difficult to get through diet, alone, so consider a supplement. Research has shown curcumin to have chemopreventive and growth inhibiting activity, across a number of tumour cell lines, including that of the prostate.

I'm Going Grey! What Can I Do?

2011-11-03T09:17:00.000-07:00

Achromotrichia is defined as the absence or loss of pigmentation in the hair. The good and bad news (depending on how you look at it) is that greying hair is very much a normal process of ageing and unfortunately can really happen at any age. Greying is almost entirely due to genetics. If your parents and/or grandparents started going grey early, chances are, you may also.

Why we Grey?
Stem cells at the base of the hair follicle produce melanocytes (which are the cells that produce and store pigment/colour). As we age, melanocytes become inactive and eventually decrease in number until they are gone altogether. The decrease of melanocytes means greying of hair, the disappearance leads to white hair. In this sense, greying or whitening of the hair is not a change in colour, but rather a lack of pigment in the hair altogether.

Conditions that may cause us to go Grey
Vitiligois a condition is which there is patchy losses of hair and skin colour. This is due to an autoimmune condition. Rare conditions such as Neurofibromatosis and Tuberous sclerosis have also been associated with greying or whitening of the hair, as have some more common conditions, such as B12 deficiency or hypothyroid conditions. Some research has shown that Tobacco smoke can cause premature greying, as well. Research does not support the theory that stress itself (shock or trauma) can cause greying or ageing of the hair. That being said, stress has been associated with a condition called telogen effluvium, in which hair sheds about 3 times it's normal rate. In this condition, the hair will grow back once the stress or trauma has passed (usually at the root cause of the hair loss). In some cases, it is possible that the hair will grow back back grey or white.

Can we stop it?
The whole truth is, we can no more stop our hair from greying then we can stop our nose from looking like our father's, or make our eyes a different colour. We have to play the hand we are given. That being said, there are a number of things we can do to, at least, ensure our hair follicle is as healthy as it can be. And if it comes down to it, there are also a number of natural hair colours that can mask the grey until we are a little more prepared to face it.

Natural options to ensure a healthy hair follicle
Ginkgo Biloba has long been studied for it's use in memory and conditions of decreased cognition. One of the mechanisms by which it works is simply that it increases blood flow/circulation, in this case, to the brain. That being said, it has also been shown to increase blood flow to the hair follicle. More blood means more oxygen, supplying the hair follicle with the nutrients it needs to stay strong and healthy. Prickly ash and rosemary are said to have similar actions in terms of circulation. Silica has long been used for support of strong and healthy hair and nails, as it is a major constituent of healthy connective tissue/collagen. Horsetail (Equisetum Arvense) is also included in many formulas as a source of silica. Silica is available in capsule form to be taken internally, or as a serum which can be applied directly to hair. Essential fatty acids, B-vitamins, iodine, selenium, zinc and amino acid complexes can also be useful to improve hair quality and support a healthy hair follicle. Most of the research on all of these products is aimed at preventing and treating premature hair loss more so than greying, however.

If all else fails, cover it up (naturally, of course)
Recently, a variety of natural permanent and semi-permanent hair colours have been released into the natural healthcare/bodycare market, many containing no ammonia or parabens and fortified with natural essential oils. These formulations are meant to not only provide lasting colour, but to nourish the hair, as well. Many are also vegan. These are an effective and safe alternative to some of the damaging products used in commercial salons, some of which have been shown to contain potential carcinogens, like Phenylenediamines (PPD's). Scary!

The final answer? Greying may be a process that we have very little control over (sigh!). Do the best you can to support a healthy hair follicle, colour your hair, if you feel the need, or simply embrace what mother nature intended. Hey, if George Clooney can pull it off...

Shop for Natural Herbatint Hair Colour

Everything about NUTS!

2011-09-09T15:14:00.000-07:00

For those of you who shy away from nuts due to fat content, take another look at the many health benefits of regular NUT consumption (in moderation, of course!) Let's crack the hard outer shell and get to the heart of these delicious and addictive treats. Here's everything you've ever wanted to know about nuts.

Why we're nuts about NUTS
Given the size of the average nut, it is amazing all the nutrients that can be packed into such as small package. Nuts such as almonds, walnuts, hazelnuts, macadamia nuts, pecans, pistachios and more... are a good source of protein, fibre, omega 3 and omega 9 fatty acids.

They are also high in vitamin E, folate, calcium, magnesium and potassium. These nutritional properties make nuts a great choice for those looking for heart healthy foods, and those interested in both diabetes and cancer prevention.

I love walnuts
The polyunsaturated fatty acids in nuts have been shown to help lower blood cholesterol, as well as possessing anti-inflammatory properties. The phytosterol content inhibits accumulation of fat in the artery walls, decreasing risk of heart attack and stroke. Arginine, an amino acid found in a number of nuts is a precursor to nitric oxide, which acts to dilate blood vessels and help lower blood pressure. Calcium, magnesium and potassium also support healthy blood pressure. Nuts are high in antioxidants, helping to prevent free radical damage to heart cells. Folate can decrease homocysteine levels, helping to prevent stroke, heart attack and other cardiovascular events. There is no denying that our hearts beat for nuts.

Reducing Cancer risk and more
The coating or skin on many types of nuts is especially high in polyphenol antioxidants, which have been shown to reduce the risk of a number of cancers. Phytic acid, another anti-oxidant found in nuts has also been shown to decrease the incidence of colon cancer. The same phytosterols that that help to fight off stroke and heart attack, have also been shown to be powerful against both breast and prostate tumours. More recently, research is showing that the healthy fats in nuts may improve efficiency of insulin in the body, reducing the risks of developing Type II diabetes.

No nuts for you!
Despite all the pros of regular nut consumption (in moderation – I just had to say it again!), there are some individuals who would most likely benefit from avoiding them. There are certain foods that are more likely to cause a flare-up of Inflammatory Bowel diseases, like Crohns, Colitis and Diverticulitis, and nuts are one of these foods. Not all who suffer from these issues will find that they need to avoid nuts, but these individuals should always use caution when consuming nuts and be aware of any symptoms or exacerbation that can develop with their consumption. There is also some debate on how early nuts should be introduced into the diet. Especially when talking peanuts. Nuts tend to have a high allergenic potential, which at one time was a reason for delaying their introduction. Now, some research proposes that a delay is not necessary and may actually lead to a higher risk of allergy. The consensus seems to be that there is no consensus. Professionals say anytime between 12 and 36 months, nuts and nut butters can be introduced into the diet.

Raw versus Roasted... the debate continues.
When comparing nutritional information of raw versus roasted nuts, there is no denying that raw will always come out on top. That being said, these differences aren't as significant as some would believe and at the end of the day, dry roasted nuts still have nutritional value. The real difference between raw versus roasted nuts has very little to do with the protein, fibre or fat content of the nut itself, but rather the stability or shelf life, and perhaps equally as important is how the nuts are roasted – with or without oil, added salt, at what temperature, etc.

The natural unsaturated oils on nuts, as good for us as they may be, are fragile and oxidize quickly when exposed to heat, light and air. Because of this roasted nuts tend to have a much shorter shelf live and can become rancid much faster than raw nuts. Storing all nuts in an airtight container either in the fridge or freezer can help to delay this process.

Some nuts are roasted in oil, which most definitely adds to the fat content of the nut, and decreases nutritional value, as most times these oils are hydrogenated. Many roasted nuts are also salted, HEAVILY. Again this isn't great news for individuals looking to keep their salt intake to a minimum. Some nuts are also roasted at high temperatures. One rather alarming problem with this is that asparagine, an amino acid present in some nuts, specifically high in almonds, produces a by-product called acrylamide when processed or heated to high temperatures (above 120 degrees Celsius). In animal studies, acrylamide has been associated with an increased risk of developing several types of cancer and is considered a probable human carcinogen. One way to avoid aspargine exposure, as well as ensure there is no oil or salt added to your roasted nuts, is to simply roast them yourself. If you do this at a low temperature over a longer period of time, you still get the roasted flavour that many prefer, while maintaining as many nutrients as possible.

Roasted nuts are also easier to digest than raw nuts, which may be good or bad depending on how you look at it. For individuals with compromised digestion to begin with, roasted nuts may prove an easier option. That being said, raw nuts that require a longer time and more energy to digest, can help to stabilize blood sugar and cause us to feel satiated for a longer period of time. This is one bonus for those eating nuts as a way to keep off or even help to lose a little extra weight.

Freshness guaranteed
Generally speaking nuts do have a season. They are usually harvested and at their most fresh and enjoyable in fall. Raw unshelled nuts have the longest shelf life and can be kept for up to one year if stored in a cool place. Even with raw nuts, once they are shelled, they are more prone to oxidization and becoming rancid. Again, be sure to store all unshelled nuts (roasted or raw) in an airtight container in the fridge or freezer. Take a look at the type of packaging and dates on all raw nuts, as well as the processing/roasting methods of all pre-packaged roasted nuts (look for added oils, sugars and preservatives- and avoid!). Use caution when buying nuts in bulk or from large bins, as it is hard know how long the nuts have been there and many of these containers are not airtight leaving their contents are more susceptible to oxidation.

Peanuts are no nut at all.
Few people realize that peanuts are actually not a nut or even a seed at all, but rather a legume and as such grow underground. Peanuts are rich in nutrients and contain about 25% protein, a little more than the average 'true nut'. That being said, there are some concerns about peanut consumption. Peanuts tend to be processed at even higher temperatures than other nuts. This is because peanuts are at a higher risk of being contaminated with the mold Aspergillus flavus, which produces a carcinogenic substance called aflatoxin. The high temperatures and processing methods may ensure these microorganisms are killed, but may also negate some of their nutritional properties. Peanut allergies are also quite common today, and many schools ban any peanut products from entering the schools, as even the smell of peanuts can cause anaphylactic shock in some individuals. It has been hypothesized that North American roasting techniques increase the allergen potential of peanuts by making specific allergens in peanuts more difficult to digest.

If you'd prefer to avoid peanuts, but are still looking for something to compliment that honey or jam, think other nut butters, such as almond butter, cashew butter, hazelnut butter and more. Nut butters come in both raw and roasted varieties. Read the label so you know what you are getting. Almond butter is great served with quartered apples, or as an added protein in your morning smoothie. Give them a try!

Moderation
Despite all the many health benefits of the NUT, I must once again remind you that, as with most delicious treats, nuts should always be consumed in moderation. One serving of nuts depends on the nut in question. For instance, one serving of almonds is equal to about 24 almonds. One serving of pistachios contains about 47, while a serving of walnuts consists of roughly 14 walnut halves.

Nuts may be high in many nutrients, but they also contain calories and fat, so be sure that you are taking some empty calories or refined carbohydrates out of your diet and substituting these protein, fibre and nutrient packed pieces in their place. Just always remember the rule of moderation. You can have too much of a good thing!

Making Sense of Omega Fatty Acids

2011-08-29T13:02:00.000-07:00

Today we hear a lot about Omega Fatty Acids and why they are important, yet there still seems to be quite a bit of confusion about what kind of omegas we should be eating and how much.

Omega 3
Omega 3 fatty acids include EPA, DHA and ALA. EPA and DHA can be found in fish and some algae, while ALA is obtained through plant sources; chia, flax and hemp being some of the more well-known and highest in ALA. Theoretically ALA can be converted to EPA and DHA within the body. In actuality, research shows that our ability to convert the plant source Omega 3's is very inefficient, with most individuals capable of a maximum of 5-20 % conversion. Given this, it is recommended that individuals supplement with or include in their diet a good balance between plant and fish source Omega 3's. Including only flax into your diet, for instance, significantly limits one's EPA and DHA stores and the numerous health benefits they possess. Omega 3 deficiency has been linked to disorders of the nervous system, including Alzheimer's, as well as cancer, heart disease, diabetes, arthritis and various other inflammatory processes. They are said to be calming and help to support a healthy stress response in the body. While ALA is much easier to get through diet alone, EPA and DHA can be more difficult. In this case, supplementation with a high quality fish oil is recommended. For health maintenance as little as 600 mg of DHA/day is beneficial. Higher amounts may be recommended to treat specific disease states.

Omega 6
Omega 6 fatty acids include linoleic and arachadonic acids and, like Omega 3, are considered essential in that the body cannot make them on its own, and they must be consumed via foods. This is not a problem in today's typical Western diet, which includes an enormous amount of Omega 6 fats, including sunflower, safflower, corn, soybean and cottonseed oils. Many of the common omega 6 vegetable oils are especially high in processed or ready made foods such as salad dressings, margarines, mayonnaise and other spreads. Some of the less common Omega 6 fats include Evening primrose oil, borage oil and black currant seed oils, often found at your local health food store.

What's so wrong with Omega 6?
The negative health impact of Omega 6 fatty acids is really specific to both the amount of omega 6 fatty acid we take in, IN RELATION to Omega 3 fatty acid intake, as well as what source of omega 6 fats you are using and how you are using them. First, let me explain why balance of omega fatty acids, just as balance in EVERYTHING, makes all the difference. Centuries ago when we were hunters and gatherers and we lived off the land and the animals on it, we ate a healthy ratio of roughly 2:1 omega 6 to omega 3 fatty acids. Today, the average diet is anywhere from 10-30:1 omega 6 to omega 3 fats. This is a problem. Omega 6 fatty acids, as I mentioned before include Linoleic acid and arachadonic acid, both of which have a greater propensity to create inflammatory compounds (as opposed to omega 3's which create anti-inflammatory substances). Inflammation leads to disease. Furthermore, Omega 6 fatty acids and omega 3 fatty acids utilize the same enzymes and transport systems, meaning they compete. If the ratio of omega 6:omega 3 fats is 20:1, there is very little (if any) raw material left for omega 3's to create and exert its anti-inflammatory benefits.

This is not the only factor we need to consider. It's equally important to understand that the way we are using these fats will directly relate to how beneficial or harmful they are. Let's take canola oil, for example. Yes, it is an omega 6 fat. Yes, it can withstand high heat, meaning yes, it has been over processed and over-refined in order to increase its smoking point. This negates and strips away almost all the beneficial aspects of the oil. Borage oil, as another example, we do not cook with, and high quality supplements are not processed or refined like the many vegetable oils you will find in the grocery store. Borage oil has been studied for its anti-inflammatory effects. It has a high GLA content, which actually reduces the inflammatory action of arachadonic acid. It is used effectively to support nerve health, heart health, treat arthritis and various pathologies related to hormone imbalance. We want to be sure to use these oils in moderation, so as not to facilitate a high ratio of omega 6 to omega 3 fatty acids, but that being said, Omega 6 fatty acids are not inherently 'bad' in and of themselves. They have many have numerous health benefits. Be confident in the source you are using and how you are using it. Avoid processed and deep fried foods, as much as possible. Use organic cold pressed oils when available and do not cook with them. Before we go throwing out all our Omega 6 fats, these are things we have to consider. Look at each of your fats on an individual basis and decide whether incorporating them into your diet is right or wrong for you.

What about Omega 9's?
A discussion of Omega fatty acids would not be complete without mentioning Omega 9. Omega 9 fatty acids are a family of unsaturated fatty acids, including Oleic acid found in Olive oil, Canola oil and Sunflower oil. Unlike Omega 3 and 6 fatty acids, Omega 9 fats are not classified as essential, meaning your body can synthesize them from unsaturated fat. They do not need to be taken in via diet alone, although this does not mean that including them in your daily routine cannot be beneficial to your health. Research dedicated to Mediterranean diets, high in olive oil have been shown to help lower LDL (or 'bad') cholesterol, and drastically decrease the risk of heart disease and cardiovascular related deaths.

Take home message
What I would really like you to take home from this article is simply this. Focus on balancing out your fat intake, aiming to get as low as a 1:1 ratio or omega 6 to omega 3 fats in your diet. This will ensure you are supporting an anti-inflammatory environment. Make sure to accomplish this balance by not only increasing your omega 3 intake, but by decreasing potentially unhealthy, processed and refined sources of Omega 6 fats. Consider taking both a fish oil AND a borage oil supplement, for example, as well as incorporating chia and flax into your diet on a daily basis. Don't forget about omega 9's, also a beneficial fat, if used correctly.

Healthy BBQ Tips

2011-08-12T15:28:00.000-07:00

Summer is BBQ season and with this comes a lot of sun, outdoor fun, grilled meat and carcinogens...

(maybe not the first thing that comes to mind when you think summer, but something we need to be aware of none-the-less).

Before you throw away your new BBQ, or give up your favourite grilled burger for good, here are a few tips that may help to minimize the harmful chemicals produced when grilling meat.

Let's talk HCA's...
Heterocyclic amines (HCA's) are chemicals that are formed when the protein (amino acids) in meat combine with sugars when applied to heat. Some HCA's are mutagenic and known carcinogens. A carcinogen is a substance that is directly involved in causing cancer, and the carcinogens formed by grilling meat have been linked to colorectal, pancreatic, breast and stomach cancers. The good news is there are ways to minimize HCA formation when grilling meat. Here are a few tips:

Make that rare, please.
First off, the more well done the meat is, the longer it is on the grill, and the more charred it becomes, the more carcinogenic potential it has. In other words, learn to love a medium rare rather than a well done steak and you are already on your way to cultivating a healthier grill. Similarly, the less fat a meat contains the less likely it is to cause flare-ups (from dripping oil/fat) and therefore the less likely it is to create carcinogenic HCA's and polycyclic aromatic hydrocarbons (PAH's), another carcinogenic material in the smoke that is created by meat cooking on a barbeque. Although there is still certainly potential for chicken and fish to contain these chemicals, depending on how well these meats are cooked, there is a higher amount of HCA's in fatty meats, like beef and pork.

Keep it low and slow...
Going hand in hand with how well the meats are cooked is how quickly they are cooked (the faster they are cooked, usually the more charred they are.). How high a temperature the meat is cooked at also determines their carcinogenic content. Keep the heat low and steady and flipping frequently to prevent burning are some ways to decrease carcinogen formation. Some BBQ experts suggest turning off the middle burner on your BBQ and keeping the side burners on, while grillin meat the in middle. This also prevents the meat from charring due to direct contact with a heat source or a grill fire. Low and slow cooking also usually means less smoke, and where these is less smoke, there is less PAH.

MARINATE your meat
Not only does marinating add flavour and make meat more tender, but research is now showing that it may also help to minimize HCA formation. Marinades can help to draw out chemical precursors of carcinogens. Try to marinate your meat for 12-24 hours before cooking. There is also some research to suggest that the lower the pH of the marinade, with acidic marinades having the ability to denature some of the proteins in the meat before it is placed over the heat, may also be related to a lower carcinogenic potential. This makes lemon juice a healthy and tasty addition to any marinade. Herbs such as basil, rosemary, mint, thyme, sage and oregano may also help to block the formation of HCA's. Try to avoid oils, such as olive oil, in marinades. Over the high heat of the BBQ, these only seem to add to the carcinogenic content of the meat.

A clean grill is a healthy grill...
Keep your grill clean, so there are no charred and highly carcinogenic material stuck to the grill which will then transfer to your food the next time you use it. Also consider spreading aluminum foil over the grill (shiny side up), making sure to cut hole for the fat to drip through. This helps to eliminate charring and reduce potential for carcinogens to form on meat.

Grilled Vegetables???
Lastly, don't forget your veggies. Grilling fruit and veg will not create these carcinogenic chemicals and can be just as tasty and satisfying. Try a grilled portbello mushroom burger, or veggie skewers. Throw in some pineapple chunks for a little variety. Remember to include as many bright and varied colours to your plate as possible. Bright red and orange peppers, zucchini, onions, broccoli and tomatoes are all excellent options for grilling, and all high in antioxidants.

Keep the grill, just change a few of your grilling habits!!! A healthy compromise. Enjoy.

The Richest Source of Omega 3

2011-07-21T09:53:00.000-07:00

Dr. Oz calls them Inca Peanuts, at National Nutrition we call them Savi Seeds which are all just fancy names for Sacha Inchi Seeds!

They taste like nuts, but they're not nuts! Here's why SaviSeeds are called a superfood: Sacha inchi seeds are the richest source of Omega 3 on the planet! At 7000mg of heart-healthy Omega 3 per one ounce serving, they offer 13 times more Omega 3 than an ounce of wild salmon - without having to deal with unpleasant fishy flavors and aftertastes! SaviSeeds are an exceptional source of plant-based protein with 8 grams of protein per ounce – more than most nuts and seeds. SaviSeed is a complete protein source which is rich in both essential and non-essential amino acids. A great nutritional snack when you're on the go.

What is a SaviSeed (Inca Peanut)?
When we say SaviSeed, we mean premium, organic sacha inchi seeds – the super food of the ancient Inca peoples. Not just your average seed, sacha inchi seeds are native to the Amazon rainforest and have been cultivated and consumed for centuries in Peru. SaviSeeds are the fruit of sacha inchi plants, herbaceous vines that produce star-shaped green pods which yield edible seeds - SaviSeeds. Our premium SaviSeeds are sustainably and organically grown and proudly produced in partnership with indigenous Peruvian farmers.

History
SaviSeed brings the wonders of an ancient Peruvian food source to you. Also known as the Inca Peanut, sacha inchi's scientific name is Plukenetia volubilis. Sacha inchi has been known by the natives of Peru and other indigenous peoples of the Amazon for centuries. Historians believe the plant has probably been used by the Incas over 3000 years ago, which is evident from the interpretation of the plant on vessels in Incan tombs.

Sacha inchi has been used traditionally by communities in the Amazon in different meals, such as the inchicapi, a regional soup and as cooked seeds ground up in a sauce. The oil and roasted seeds are common ingredients in cities and towns throughout Peru's jungle. It is also used externally by Peruvian people as a rejuvenating cream applied on the skin. This treasure of the Amazon has a rich history which you can now have access to in the form of SaviSeed – the best tasting, richest source of Omega 3!

Dr. Oz delivers his ultimate checklist for losing weight. Learn the best and worst diet pills, snacks and much more. Plus, find out the best day to...

Each serving of Savi Seeds (Inca Peanuts) include:

• 7000 mg of heart-healthy Omega 3
• 8 grams of complete, highly digestible protein
• 5 grams of dietary fiber, which is 20% RDI
• Powerful natural antioxidants

With 7000mg of Omega 3 per serving, SaviSeeds offer 13 times more Omega 3 than wild salmon, not to mention they're packed with complete protein, fiber and antioxidants. SaviSeeds are not only healthy, they also taste amazing in three mouth-watering flavors: cocoa kissed, karmalized and oh natural.

Total Nutrients
SaviSeeds are rich in nutrients - making them a healthy but indulgent snack. Here's why they are called a superfood:

Omega 3
Sacha inchi seeds are the richest source of Omega 3 on the planet! At 7000mg of heart-healthy Omega 3 per one ounce serving, they offer 13 times more Omega 3 than an ounce of wild salmon - without having to deal with unpleasant fishy flavors and aftertastes!

Protein
SaviSeeds are an exceptional source of plant-based protein with 8 grams of protein per ounce – more than most nuts and seeds. SaviSeed is a complete protein source which is rich in both essential and non-essential amino acids. This highly digestible protein is very useful in tissue regeneration and muscle development, and it's easily digestible… no irritation, gas, or acidity.

Tryptophan
This ancient food source is also a particularly abundant source of tryptophan, an amino acid that can help promote a positive mood – containing about 29 mg of tryptophan per gram of protein, which is more than 8 times higher than roasted turkey.

Antioxidants
Sacha inchi seeds have a high concentration of powerful natural antioxidants like Vitamin E, which helps to ward off cardiovascular disease and cancer by protecting cells from the damaging effects of free radicals.

Gluten-free
All those with gluten intolerances and allergies can also enjoy this nutritious and yummy snack! SaviSeeds are tested and approved to meet international guidelines for gluten free status.

Fiber
A mere one ounce serving of SaviSeed will easily provide you with 5 grams of dietary fiber, which is 20% of recommended daily intake.

Certified Organic
SaviSeeds are organically certified by the US Department of Agriculture (USDA), meaning that no chemical fertilizers, synthetic pesticides or herbicides are used during production. Precautions are taken even during transportation and storage to avoid cross contamination between organic sacha inchi and any crops that may not be organic.

Omega 3
SaviSeeds are the richest source of Omega 3 on the planet! At 7000mg of heart-healthy Omega 3 per one ounce serving, they offer 13 times more Omega 3 than an ounce of wild salmon - and with SaviSeeds, you'll have no fishy aftertaste!

Since Omega 3 is not naturally produced by the body, it's essential to consume Omega-3 rich foods like SaviSeed to reduce inflammation and promote heart, joint and mental health , and even help to prevent cancer and disease.

Not only are SaviSeeds amazingly rich in Omega 3, they also contain Omega 6 and 9 in an optimally balanced ratio. Modern day diets have significantly raised levels of Omega 6, as it is found in grains, poultry and eggs. Consuming foods like SaviSeed with higher levels of Omega-3 will balance fatty acid ratios for optimum health.

So how does SaviSeed compare to other commonly known sources of Omega 3? This chart is a great reference - comparing SaviSeed to seeds, nuts and fish! As you can see below, one ounce of Oh Natural SaviSeeds contain 7000 mg of Omega 3 which exceeds even flax seeds' 6400 mg. While the numbers are close, SaviSeeds are far easier to consume as they don't require grinding to access nutrients and are far more snackable!

Sugar, Artificial Sweeteners & Natural Sources

2011-06-22T12:31:00.000-07:00

There really are a number of reasons why making your home a sugar free one has enormous health benefits for adults and children alike...

And for all of you sceptics out there, it really is do-able. After you have gone sugar free for a couple weeks, you will notice that you crave less and your taste buds will become much more sensitive to sweet – meaning once you have sugar again, it takes very little to do the trick.

What's so wrong with sugar?
It's really all about the amount of sugar we are eating. Among one of the most concerning side effects, in my opinion, is sugar's effect on the immune system. Research has clearly shown that sugar slows the immune response. Glucose also leads to increased insulin release, which prevents the synthesis and release of growth hormone. Growth hormone, as the name implies is responsible for normal growth and development and without it, growth deficiencies develop. The impact that sugar has on the immune system is the most profound at approximately 2 hours after ingestion, when immune cells are at their lowest. What I find even more concerning is that at 5 hours, although better, this suppression is still noticeable. If you are someone that enjoys a little sweet with all of their meals or snacks, your immune system could actually never be working at its full capacity!!!

There is also a growing concern in today's society about obesity and maybe most concerning, childhood obesity. We have come to understand over the past decade that this may have much more to do with sugar than it does with fat. Foods high in sugar/glucose force the body to release insulin in high amounts in order to get glucose into the cells to use for energy. What we do not use immediately gets stored as fat or triglycerides. Regular ingestion of foods that are high in sugar or cause an extremely quick or high rise in blood sugar will lead to more triglycerides being produced than the body can ever manage to use. In this sense, a high sugar diet will lead to weight gain and most likely cardiovascular issues down the road.

Where is the sugar?
A lot of sugar can be hidden in products that there is simply no need for sugar to be. The highest source, by far is Pop (Soda), followed closely by sports drinks, fruit juice, prepared or ready made foods, ketchup, peanut butter, breakfast cereals and virtually anything that is advertised as low fat. These sugars are commonly in the form of high fructose corn syrup (HFCS). This is why label reading is so important, anything that lists corn syrup, sugar, sucrose or a similar "_ose" in the first 3 ingredients, is going to be very high in sugar. Keep in mind, this also means it is bound to be pretty high in calories, as well.

As a general rule, stay away from anything that says high fructose corn syrup (or just corn syrup) on the label, not only is it extremely sweet but it is nutritionally deplete and has a very high glycemic index, meaning it quickly and significantly increases blood sugar.

Here are some 'better for you' sugar alternatives...

Agave nectar - This is a syrup made from the sap of the blue agave plant. Agave is slightly sweeter than sugar, but very low on the glycemic index. Can be substituted for sugar in baking. It is recommended that you use ¾ cup of agave for every cup of sugar and cut the liquid in the recipe by ¼ cup. Because it is a liquid and has no aftertaste, it is also a great for sweetening coffee or teas. Beware of "RAW" agave products. It is important to understand that there are no rules in terms of labelling a substance raw. Although I still believe Agave to better for you than refined sugar, do not be fooled. It must still be heated to high temperatures to exist as it does on the shelves today. Whether the label reads raw or not, there is still some processing that makes the substance shelf ready and therefore some nutritional properties that are lost.

Xylitol - A sugar alcohol that is low in calories and absorbed slowly, meaning it does not cause spikes in blood sugar, despite the fact that it is much sweeter than table sugar. It is recommended that you use 1 tsp. For every cup of sugar called for. As an added bonus, it is dentist approved and will not cause cavities, in fact there is evidence to suggest it helps prevent the bacteria that causes cavities from adhering to tooth enamel. Introduce Xylitol to the body slowly. It can cause rash, loose stool and abdominal pain in large amounts.

Stevia - Stevia is a calorie and carbohydrate free natural sweetener. It can be used wherever sugar is called for in baking, but keep in mind it is said to be 300 times sweeter than sugar, so you'll want to use significantly less. That being said, stevia does not effect blood sugar the same way that sugar does and is safe in moderation for diabetics.

Date sugar - Date sugar is a great alternative to brown sugar, especially in baking. It can be used one to one with table sugar. It contains all the vitamins, minerals and fiber found in dates, so it's rich in nutrients and it is metabolized slowly, again preventing any quick spikes in blood sugar.

Raw Honey - Raw honey is rich in nutrients, sometimes referred to as a superfood. It also has antibacterial, antiviral and antifungal properties and it is alkaline forming and helps to keep a balanced pH in the gut. It is sweeter than table sugar, but it is also higher in calories and carbohydrates. This is not the best substitute for individuals with blood sugar issues. Be sure to avoid processed or refined honey, as it has been stripped of all its nutritional value and medicinal properties. Similar to corn syrup, refined/processed honey is nothing more than empty calories, and a lot of them.

Molasses - All of the nutrients that are taken out or stripped from table sugar are combine to make molasses. It is nutrient rich, being a high source of iron, as well as containing calcium, copper, magnesium, phosphorus, zinc and potassium. Similar to raw honey, it has an alkalizing effect on the digestive system. Great for baking, although it does have a distinct taste.

Maple syrup - I have a personal weakness for maple syrup and although it is still a better alternative than sugar, absolutely, it is also a processed alternative. It is also a little higher on the glycemic index than some of the other alternatives I am mentioning here. All that aside, in moderation, maple syrup is nutrient rich and full of antioxidants.

Brown Rice syrup - Brown Rice syrup is low on the glycemic index, but still not recommended for diabetics, as it can cause spikes in blood sugar. It has a bit of a nutty flavour and is great for baking, especially in granolas and crisps. It is also less sweet than table sugar.

Artificial Sweeteners
Now that I have got your attention with some of the health risks associated with a high sugar diet, let me also say that artificial sweeteners in excess are also NOT the answer. And certainly, if you don't have concerns about blood sugar regulation, there is really no need to use them. Although they are certainly fewer in calories, more and more research is showing that artificial sweeteners do not lead to weight loss. Artificial sweeteners do an excellent job at confusing the body. Artificial sweeteners may not signal the same satiety hormones as sugar does, although our body still tastes the sweet and insulin is still released. Therefore we are more prone to overindulging in these 'low cal/sugar free' treats. The more sweet we eat, the more sweet we crave. Especially in the case of artificial sweeteners, which have such a low caloric impact. The over-use of artificial sweeteners simply increases cravings for more sugar and they cycle continues. Although the majority of the early studies which linked a number of artificial sweeteners to cancer have been disputed, the fact of the matter is, these substances are not naturally occurring in the body and our body is rather uncertain of what to do with them. As we are a society of excess and use of these artificial sweeteners increases, so must our recognition of the fact that we simply do not know what the ramifications of these substances are in the body. Best to use with caution, or don't use at all.

Here is some info on a few of the more popular artificial sweeteners:

Splenda (Sucralose) – Once thought to be the 'healthiest alternative', there is some evidence to suggest that Splenda actually contains a bulking agent made from derivatives of corn syrup (= SUGAR). Being 600 times sweeter than sugar itself, the amount of sucralose alone that would be necessary to sweeten your morning coffee is so minimal that it must be combine with a bulking agent in order to package. Although still very low in calories, this may have side effects for diabetics who are consuming splenda in large amounts.

Nutrasweet/Equal (Aspartame) – Aspartame is a combination of L-aspartic acid and L-phenylalanine. It has 24 calories per tsp. and is 180x sweeter than sugar. There have been claims in the past that aspartame can lead to brain cancer, but it appears that scientific research does not support these findings. That being said, individuals with phenylketonuria (PKU) need to avoid aspartame, as do individuals who are prone to headaches, as there is some moderate evidence to suggest it exacerbates this issue.

Sweet N' Low (Saccharin) – Around since 1879, saccharin contains 1/8 calorie per tsp. and it is 300 x sweeter than sugar. Again, there were studies in the 70's (leading to an FDA warning on the label, which has since been removed) linking saccharin to bladder cancer in rats. These studies have since been shown to be a poor quality. That being said, saccharin is known to have a bitter chemical aftertaste and not enjoyed by all.

Coconut Oil

2011-06-06T08:56:00.000-07:00

Q. I am confused about coconut oil. I thought it was bad for you and now I see it everywhere in the health food store and health related magazines.

A. In the 1980's, the media went on a low fat frenzy - hydrogenated vegetable oils were said to be the cause behind the heart disease epidemic, later, specifically the SATURATED fats in hydrogenated oils were singled out and the industry made a change to the 'healthier' partially hydrogenated oils which created trans fatty acids, now thought to be a major contributor to obesity in North America.

Why did coconut oil get such a bad rap?
Many of the initial studies on coconut oil were conducted on partially hydrogenated coconut oils, meaning that the findings claiming health risks associated with their consumption (namely high cholesterol and obesity) may have had much more to do with the trans fat content (caused by the partial hydrogenation) than the coconut oil itself. In fact, some more recent studies are showing that coconut oil may increase HDL cholesterol, the 'good cholesterol', which we WANT at higher levels, while maintaining a low LDL ('bad') cholesterol level. The coconut oil you see in the health foods stores today is non-hydrogenated, virgin coconut oil and has 0 trans fats.

Medium chain fatty acids
We are now much more educated about the health risks associated with trans fats, and how some saturated fat in our diets can actually improve our overall health. We also know more about the specific fatty acids in coconut oil, namely lauric acid and capric acid, both medium chain fatty acids (MCFA's). MCFA's contain 6-10 carbons, compared to long chain fatty acids, which contain 10+. Medium chain fatty acids differ significantly from their longer chained counterparts and may be a more fat friendly, abundant and rapidly used and available source of energy. Another bonus to using MCFA's for energy is that, when compared to carbohydrates, MCFA's do not have a stimulatory effect on insulin levels. Studies are now showing that it may be useful in controlling weight gain and obesity. MCFA's have also been used widely in the treatment of malabsorption pathologies, such as pancreatitis, Crohn's, celiac's, and cystic fibrosis. MCFA's have shown a huge benefit over low fat diets in terms of maintaining adequate nutrition and weight. They have been found to aid in the digestion, absorption and transport of lipids. Similarly, there is some evidence to suggest the consumption of coconut oil may be effective for the treatment of gallstones or prevention of gallstone in individuals who are susceptible.

More health benefits
Lauric acid is converted to monolaurin in the body, a MCFA that is otherwise only naturally found in breast milk. And we now know the importance of the MCFA in general during the first few days and months of life, as they aid in the absorption of necessary minerals calcium and magnesium. Although it was initially reserved for use in the soap and cosmetic industry, Lauric acid has significant anti-viral, anti-bacterial and anti-protozoal functions within the body, as well. It has been shown to destroy lipid coated viruses, such as HIV, herpes, CMV, and influenza, as well as bacteria like heliobacter, and protozoa such as giardia. It has these effects by solubilizing the lipids and phospholipids in the envelope of the virus, causing disintegration. Some researchers have also suggested that monolaurin from lauric acid interferes with signal transduction between virus and bacteria, as well as interfering with virus assembly and maturation. Regardless of how it has these actions, the immune benefits of coconut oil (and specifically its MCFA content, including lauric acid) have been clearly demonstrated. Another great benefit of coconut oil is its ability to withstand high heats, while still retaining the health benefits of its fatty acids. It is one of the only oils that is 'safe' to fry with, if you must fry with oil.

Everything in moderation
Before I go any further, I want to stress that I am not advocating an all fat diet. As always, the key to a healthy diet is moderation. Almost any fat, in excessive amounts, can lead to a greater risk of atherosclerosis and cardiovascular events. No more than 30% of our caloric intake should come from fat, and of this 30%, only 10% should come from medium chain fatty acids. A diet containing only MCFA's is lacking in the essential fatty acids, including EPA and DHA, necessary to a variety of processes within the body. That being said, it is so important to understand the place that fats can and should have in a healthy diet, and why a 'low fat diet', unless essential to your specific health condition, may actually be leading to weight gain and disease.

At the risk of sounding like a broken record, it's all about moderation. Virgin or extra virgin coconut oil, when purchased from a reputable source and consumed in moderation has numerous health benefits AND it's delicious! Enjoy!

Coconut oil is naturally a solid at room temperature, and will turn to liquid if warm, anything over 75-76 degrees and the solid becomes a liquid. If this happens in your cupboard over the summer, do not worry, the product has not gone bad and it is still effective. It will form a solid again when it cools.

If you have existing liver problems or are suffering from diabetes, consult a healthcare practitioner before consuming coconut oil.

View all of our Q&A's with Dr. Jody

What is PGX & How Does it Work?

2011-05-26T13:57:00.000-07:00

Dr. Oz recently featured a number of “Weight loss must haves” on one of his shows, PGX being one of them. It is a supplement that he and his family have found effective in achieving and maintaining weight loss and a healthier lifestyle.

Fibre
PGX is a fibre supplement, to put it very simply. Fibre has a number of benefits for our over all health and sadly, we rarely reach our daily goal when it comes to fibre intake. The average adult should be getting anywhere from 25-30 g of fibre , a mix of soluble and insoluble, a day. The average North American probably gets about half this amount. Due to the unique combination and types of fibre contained in PGX, it contains in only 5 grams the equivalent action of close to 20 grams of other fibre sources. Although it is still absolutely necessary to maintain a diet high in both soluble and insoluble fibre, using a supplement like PGX helps to significantly increase your fibre intake each day.

What is PGX?
PGX stands for PolyGlycopleX, a unique blend of 3 different polysaccharides, the most abundant of which is Konjac Root or Glucomannan. Sodium alginate and xanthum gum are the other polysaccharides that make up the PGX combination. The ingredients all have one very important action in common with each other, they absorb water as they travel through the intestinal tract. In doing so these fibres expand, not only does this make us feel full sooner, but for a longer period of time, as well (increasing satiety). For this reason PGX is considered an appetite suppressant, reducing overall caloric intake without leaving you feeling deprived. This is not the only way in which these supplements help to reduce weight, however.

How does regulating blood sugar mean further weight loss?
Fibre, like that contained in PGX helps to regulate blood sugar by slowing down how quickly the sugars in our diet are broken down and absorbed. Similarly, when taken with or before a meal, PGX can lower the glycemic index of a food altering how quickly its digested and therefore how quickly it gets to the blood stream. A diet high in refined carbohydrates and sugars (and low in dietary fibre) causes constant and quick blood sugar spikes followed by a quick and large release of insulin causing a 'crash' or low in blood sugar. This low is a signal to our body that we need more sugar for energy and often causes cravings for high sugar snacks or baked goods, perpetuating the cycle all over again. Blood sugar regulation may be especially indicated for individuals who are already diabetic or have been told they are pre-diabetic, meaning that is something doesn't change, a diagnosis of diabetes is soon to follow. That being said, we can all benefit from better blood sugar regulation, both for the prevention of diabetes, as well as for overall weight loss and health maintenance.

High or fluctuating blood sugar levels can suppress the immune system, for several hours, impairing our ability to fight infection and leaving us more susceptible to what should be easy to kill bacteria and viruses. Once insulin is released into the blood stream causing a rapid decrease in blood sugar, the body releases adrenaline and cortisol, which can decrease cognitive function and if chronically high can lead to a number of other health concerns, including unhealthy weight gain. High or constantly fluctuation blood sugar levels can cause damage to kidney cells, impairing their ability to filter waste products from the blood. Long-term this can lead to kidney failure and the need for dialysis. Lastly, there is a strong correlation between high or constantly fluctuating blood sugar and high blood pressure. High blood pressure is extremely common in the diabetic community and can significantly increase the risk of a number of other cardiovascular problems. Fluctuating blood sugar levels can also wreak havoc on mood and energy levels. Simply put the body functions most optimally when there is balance. A diet high in both soluble and insoluble fibre is one very important step in ensuring a healthy and even blood sugar balance.

How do I take it?
PGX can be purchased in capsule or powder form. The powder can be sprinkled on food or combined with liquid/water. Natural factors recommends that individuals increase their water intake by 8 oz. for every gram of PGX consumed. It is also recommended that individuals do not take PGX within 2-3 hours of bed.

Victoria Day (May 24) Long Weekend 2011

2011-05-20T15:09:00.000-07:00

It's finally here! The first official long weekend of the summer as many Canadians like to call it. National Nutrition is located in Orillia Ontario, just 2 hours north of Toronto. Many travellers will be heading up this way to their cottages or to campsites. We've already noticed a rush of camper vans and trucks towing boats, despite the forecasted thunderstorms we're expecting on Sunday and Monday (let's hope the weather forecast is wrong).

The long weekend is celebrated on the last Monday on or before May 24, in honour of Queen Victoria's birthday. On Monday night many of us will also attend a fireworks show in her honour.

Gardeners also take full advantage of this long weekend by starting their perennial gardens now that the early morning frost is gone. If you're going to be outdoors this and are concerned about mosquito bites you might find Dr. Jody's Q&A from last summer helpful. In the article she recommends a few essential oils that will help keep the bugs away like: citronella, eucalyptus, tea tree and lavender. There's also a wonderful and natural product by Quantum Health called Buzz Away Natural Bug Spray.

If you don't have any plans yet for the weekend, get some idea's from our staff! Here's a short list of what some of us at National Nutrition plan on doing this weekend:

• BBQ with family & friends (healthy recipes)
• Walk along the trails in the forrest
• Visit a garden centre and start your garden
• Go to a cottage with a group of friends of your family
• Rent a canoe for the day and explore
• Take your dog to the park
• Read a new book in the sunshine
• Take in your local community firework show

No matter what you end up doing, we wish you and your family a happy and safe May long weekend!

From all of us at NationalNutrition.ca

Resveratrol Protects Against Free Radical Damage & More!

2011-05-16T12:50:00.000-07:00

Resveratrol is a polyphenolic nutrient found in common foods such as red wine, grapes, peanuts and some berries, including blueberries, bilberries and cranberries...

Resveratrol is well absorbed orally, but due to very rapid metabolism and elimination, it has a low bioavailability, compromising its medicinal properties to some extent. It naturally occurs in both a cis and trans from, although most of the recorded health benefits seem to be based on the trans form.

Animal studies on Resveratrol showed dramatic results for reducing the incidence of cancer, by acting directly on cancer cells, causing death. This is known as "apoptosis". These studies showed that the experimental subjects had far more cancer cell death than those subjects in control groups. These same studies also showed that Resveratrol inhibits proliferation of cancer cells, as well as tumour angiogenesis (the formation of new blood cells, literally feeding a tumour). The best results in terms of cancer treatment, seem to be with cancers in which the Resveratrol can come into direct contact. For this reason it may be particularly efficacious for gastrointestinal cancers, as well as skin cancers (if applied topically).

Resveratrol can also protect the heart and cardiovascular system. Its cardiovascular protecting effects come from it's ability to maintain the integrity of artery walls and to reduce viscosity of the blood, as shown in animal studies. It has been shown to reduce the risk of thrombosis or clot formation, as well as promote vasodilation. It has also been shown to possess significant anti-inflammatory properties, making it a promising option in atherosclerosis prevention. Some researchers believe that Resveratrol is responsible for the "French Paradox", explaining why many French people can eat more fatty foods than North Americans, but suffer from heart attack and stroke less often. The thinking is that is may be due in part to a higher red wine consumption.

Resveratrol has also been shown to possess both estrogenic and anti estrogenic properties, based on the body's own levels and need. Similar to soy products, this may have an application in both estrogen dominant pathologies, as well as in such conditions as menopause, in which estrogen levels are low. There is also some promising research to suggest that Resveratrol may inhibit viruses, such as herpes simplex, varicella, influenza and others. Although animal studies have confirmed that Resveratrol can prevent and help to reverse free radical damage, since it is metabolized so quickly and there is no research currently suggesting that its metabolites have any medicinal properties, the powerful antioxidant claims may be slightly exaggerated. The antioxidant effect of Resveratrol is stronger when stabilized in supplement form.

The levels of Resveratrol used in all of these animal studies are far beyond levels that can be naturally reached through diet, nor is it safe or practical for people to drink enough red wine on a daily basis to have a significant health enhancing effect. It is for these reasons that supplementation is recommended. Nutritional supplements are usually made from Japanese knotweed, a concentrated plant source of Resveratrol. Many supplement companies will advertise that their Resveratrol products contain the equivalent of at least 20+ glasses of red wine. It is also important to note that currently there is very little research, based on clinical trials, supporting the efficacy of Resveratrol in humans.

Resveratrol supplementation should be avoided during pregnancy, although food based amounts are okay. Individuals taking anti-coagulation medications may have a higher risk of bleeding due to exaggerated anti-platelet activity when taken with Resveratrol. Use under the guidance of a healthcare practitioner. Resveratrol can be found as a supplement in both capsule and liquid form, in varying concentrations.

Konjac Root/Glucomannan - Blood Sugar Support & Weight Loss

2011-04-28T14:26:00.000-07:00

Konjac/Glucomannan is a dietary fibre commonly added to many foods as an emulsifier and thickener. It comes from the Konjac Root, a perennial plant primarily grown in Asia. It has been shown to have one of the highest molecular weights and is one of the most viscous of any dietary fibres.

Simply put, (konjac root) glucomannan absorbs water as it travels through the digestive tract, increasing the bulk of the stool and making the stool easier to pass or move through the colon. For individuals prone to constipation, this means less straining and a decreased risk of fissures or hemorrhoid formation. Many use glucomannan as a weight loss aid, in that it helps to get rid of excess water weight.

Super Fibre
(Konjac root) Glucomannan also promotes regular and healthy elimination and is an effective method of getting rid of excess toxins and hormones, including cholesterol, in the body. Efficient removal of these substances may give an individual more energy, make them less sluggish and fatigued (common side effects of toxic overload) and more apt to increase their exercise and eat a healthier, more well balanced diet, further contributing to weight loss. Studies have also shown that taking a glucomannan supplement one hour prior to eating can reduce caloric intake and keep individuals satisfied longer when compared with placebo.

Konjac Root Glucomannan & Blood Sugar Support
(Konjac root) Glucomannan, much like any fibre, is also helpful in regulating blood sugar levels and can be beneficial for individuals with diabetes. Diabetics need to be cautious when taking glucomannan, as it may interfere with insulin and other blood sugar medications. This product needs to be taken 2-3 hours away from any medication and blood sugar levels should be monitored closely in case there is a need to adjust dosages for prevention of hyper or hypoglycemic states.

Konjac root is particularly useful for reducing the glycemic index of foods. "Glycemic index" refers to how quickly a carbohydrate is metabolized by the body. When a food is described as having a lower glycemic index, this means that it will cause a lower increase in blood sugar than foods with a higher glycemic index (GI). Taken with food, konjac / glucomannan effectively slows the release of the sugars in the food down, allowing the body more time to burn the calories they contain off as energy instead of storing them as body fat. This is part of the reason why konjac is recommended as a weight loss supplement.

It also helps to reduce the fluctuations in blood sugar that can occur when you eat unhealthy carbs that can lead to cravings and subsequent poor food choices and weight gain.

Konjac is available under a variety of trade names such as PGX, GO4Trim, FiberFlow, as well as simply konjac and glucomannan.

Health Canada has put out an advisory on (konjac) Glucomannan supplements in any form, stating that individuals need to take each gram of glucomannan with at least 8 oz of water to reduce risk of choking or developing a blockage in the throat, esophagus or intestines. For these reasons it is also recommended that these products be taken 2-3 hours before bed. Glucomannan can be taken on its own in capsule or powder form or is often combined with other forms of dietary fibre.

Nail Health – Signs & Symptoms

2011-02-25T14:43:00.000-08:00

The nails, like the skin, can tell us so much about the internal state of the body, including nutrient deficiencies, infection and much more. In Chinese medicine, the nails are controlled by the Liver...

Adult nails typically take 6 months to fully grow out – meaning a mark or line halfway up the nail may be due to trauma from as far as 3 months back.

Infections of the nails, can be both frustrating and slow to treat.

Bacterial and Fungal infections of the hand and toe nails van often be caused by improperly cleaned instruments during manicure and pedicure. Funagal infections of the toenails can also be a sign of candidiasis or yeast overgrowth in the body. Treatment can take years to treat and often require having the top of the nail filed down, in order to speed up treatment. Systemic or internal treatments are usually necessary to address the root and fully treat the infection. The nails will be thick and may start to yellow and have an "eaten away" appearance. The nails may also start to come away from the underlying skin.

"Clubbing of the nails" is a term used to describe swelling of the fingertips under the nail bed. It results in a loss of the normal angle between the nail and the nail bed. Overall, it is a sign of heart and or lung problems affecting blood flow to the fingertips. It can be a sign of a serious condition and should not be ignored.

Horizontal ridges, otherwise known as "Beau's lines" are a sign of temporary stoppage of nail growth. This can be due to significant physical or emotional stress (sickness/infection, an accident, grief due to loss). Multiple, less defined horizontal ridging could be a sign of zinc deficiency.

Vertical ridges can be a normal finding, which becomes more noticeable as we age. According to Chinese medicine, it could mean an excessive consumption of carbohydrates and/or a lack of protein, or a sign of a high salt diet.

White spots on the nails can be a normal sign of trauma during nail development. They will disappear as the nail grows out. White spots are also said to related to a possible zinc deficiency or a sign of heavy metal detox, which may also manifest as white bands. If an individual is undergoing heavy metal detoxification, they may also see an increase in these white bands. According to some, this is a sign that the organ are being effectively detoxified.

Spoon-shaped nails also called koilonychia, can be a sign of iron deficiency anemia, as can an overall paleness, which may also signify poor circulation.

Brittle/Weak Nails Nails that are brittle or weak and break easily are commonly seen in hypothyroid conditions, as well as Raynaud's. Low iron can also play a role here. Supplementing with biotin can help to support the health and tonify the strength of the nails. Similar to peeling nails (below) this can also be caused by excessive water exposure or immersion.

Peeling Nails Peeling away of the outer layers of the nail may not be indicative of overall health, as much as it is simply as sign of poor nail health. Chronic exposure to cold, dry air, chronic immersion in water or improperly dried finger and toenails can cause peeling. Nail treatments aimed at locking in moisture (applied like a nail polish) and increasing fatty acid intake in the diet, may help to remedy this problem. Also try wearing protective gloves if immersing your hands in water or a strong cleaning solutions for a long periods of time.

For Nail Supplements Click Here

Happy New Year! Top 10 Health-olutions from Dr. Jody

2010-12-30T18:46:00.000-08:00

I have never been good at New year's Resolutions. Over the years I have gone from making far too many, making just a couple impossible to reach goals, to forgetting to make them altogether...

This year, I thought instead, I would choose a theme. This year, I want to feel better!!! I want to feel better than I did last year – physically, mentally and spiritually. It's really a very simple goal, but so important, and one I wish for all of you in the upcoming year. Here are 10 easy ways to get you there.

1. Keep the winter blues away with Vitamin D. I can simply never say enough about the importance of vitamin D. It is pretty much the coolest vitamin out there. (Can you call a vitamin cool?) Besides supporting the immune system, including prevention of cold and flu, it plays an essential role in bone integrity. There is new research supporting its role in prevention of certain cancers, especially colorectal cancers, and it has been found effective in the prevention and treatment of diabetes and other autoimmune conditions. Research is also showing that there is a link between low vitamin D levels and depression, as well as Seasonal Affective Disorder (SAD). This same research is also finding promising results using vitamin D for both prevention and treatment of these pathologies. During cold Canadian winters, we simply cannot synthesize vitamin D through the skin and therefore supplementation is required during these months. 2000IU is a safe and therapeutic dosage.

2. Clean out after a holiday of sweets. We all over-indulge during the Christmas season and I, for one, need to start the year off right with some healthier eating habits. In general,we eat far too many sugary treats over the holidays and subsequently, we start to crave sweets. The only way to kill the craving altogether is to CUT IT OUT! Cut out the refined sugar! - ALL of it, meaning you will have to read a few labels. You'd be surprised where this nasty stuff is hidden. You may initially find it VERY difficult to go without, but I assure you after one week, the cravings will disappear. Your immune system will be stronger, your waistline will be smaller, your sleep will improve and you will be a happier person. That sounds like a pretty great way to start off the year, doesn't it? If you want to get more valuable vegetables into your diet, consider pulling out that dusty juicer and juicing your breakfast every morning. It's a great way to ensure you are getting all the vitamins and minerals you need to start your day. Get creative – you can come up with some pretty great combinations. Try apples, beets and raspberries. Yum! Don't forget about SOUP, another healthy and comforting way to get your vegetables. Get out the cutting board and start chopping – load it up with veg and spices. Add some brown rice or brown rice pasta, a little chicken or fish and one of your favourite organic soup broths and you have a low cal, nutrient dense dinner and/or lunch for days.

3. Recuperate from a (fun but) stressful season with Rhodiola. I don't want to lead you astray in saying that it may possess magical powers, but.... it sure comes close. Stress can come in many forms, wearing many disguises and unfortunately there is a certain amount of stress that is inevitable over the holiday season. Besides getting back to a "normal" diet and catching up on lost sleep, an adaptogen, such as Rhodiola goes along way in supporting the adrenal glands and regulating cortisol levels (the stress hormone) both during and following a stressful period. Regulating cortisol helps to increase energy, mood, improve sleep and may even support weight loss. Rhodiola is calming without being sedating, in fact, it should improve your energy. It is also extremely safe. 100-200 mg/day is an effective dosage.

4. Journal! This year, try journaling again (get back on that horse...or something like that!). Done before bed, it can help to clear your mind, set aside the worries of the day and to-do list for tomorrow and facilitate better sleep. Julia Cameron, author of the Artist's Way, recommends writing in the morning ('morning pages') as a way to flush out all the junk and unleash your true creative self. Anytime or anyway you do it, there is something very freeing about venting all your emotions/thought/worries on paper. Keep in mind that it is equally important to write about positive things, as it is to purge the negative. A gratitude journal in which you write at least one thing you are grateful for each day, can help to put a bad day into perspective, alleviate stress, improve relationships and strengthen the immune system.

5. Stop colds and flus before they start. No one likes being sick. Two of my go-to supplements for preventing and treating the cold and flu this season are Andrographis and Sambucus (Elderberry). Both have been shown to aid in prevention, as well as shorten the duration of cold and flu symptoms. Sambucus can be found in great tasting syrups for adults and kids. Andrographis can be taken in capsule or tincture form. Keep your medicine cabinet stocked this season. You won't be sorry.

6. Get outside. We all have a tendency to want to hibernate during the winter months, but getting outside, getting some fresh air and getting some much needed exercise can do so much to improve mood, self esteem and help you to lose some of that holiday weight. Cardiovascular exercise to the point of sweating is a great way to aid in detoxification, and fresh air helps to improve dull winter skin, giving you a healthy, rosy glow. It's fun, and a great stress relief. Just bundle up and frolic!

7. Eat your fish ... or take your fish oil. Omega 3 essential fatty acids EPA and DHA are both anti-inflammatory. DHA is vitally important for brain function, vision, and joint health. EPA helps to optimize the immune system and increase circulation. Studies have shown that fish oil can be used effectively to reduce the risk of heart attack and stroke, lower cholesterol (while raising "good" HDL cholesterol), and reduce risk of atherosclerosis and high blood pressure. Research is also showing benefit to using fish oil in treating a variety of autoimmune diseases, depression, PMS, arthritis and various skin conditions.

8. Morning lemon water. This is something I have honestly been doing for the last 8-10 years. I rarely go a day with it and I have converted more than a few others to the lemon water way of life. It helps to stimulate the liver, increase bile production and support regular elimination – a great aid in detoxification. Squeeze one full to one half lemon into a large glass of room temperature water (not hot or cold) and wait another 20-30 minutes before eating breakfast. It may seem counter-intuitive, but lemons are also very alkalizing to the body. To put it very simply, optimal functioning depends on optimal pH balance. Lemon water can help!

9. Drink your tea ... Green tea, that is. Green tea is high in antioxidants, fighting free radical damage and helping to promote detoxification. It has also showed promising results in terms of supporting weight loss. Research has shown that, even after accounting for the thermogenic effect of caffeine, extracts of green tea exhibit moderate weight loss effects. It is also a much healthier alternative to coffee, if you are looking for that morning pick-me-up without the jitters! Suntheanine, an extract of theanine, an amino acid found in green tea, has been shown to reduce stress, anxiety and and improve sleep quality without causing drowsiness. Drink up.

10. Be nice to yourself ... and let go of the guilt. There are literally physiological effects from experiencing different emotions, guilt being no exception. So what if you had a couple extra drinks over the holidays? Who cares if you forgot to take your vitamins but instead had two pieces of fudge for breakfast? As long as you enjoyed yourself, I say GOOD FOR YOU (in moderation, of course!)! Let go of the guilt. Research has shown that guilt and shame can actually increase pro-inflammatory cytokines (immunological messengers), which in the long term can put you at risk for a whole list of disease. It doesn't have to be specific to the holidays, either. As important as healthy eating, supplementation when needed, and regular exercise are, so is relaxation and 'you time'. Relaxing with a book, taking a warm bath, treating yourself to a massage, these things are all equally important to your health and well-being and can do more than any vitamin C capsule I've ever heard of. So go ahead, give yourself a break. Doctor's orders.

Have a Happy & Healthy 2011
Dr. Jody Snider

Cinnamon - Healthy can be Tasty!

2010-10-13T14:56:00.000-07:00

You may think of cinnamon as a tasty addition to your morning oatmeal or burst of flavour in your daily coffee ...

Well in this case, healthy can be tasty, too. Cinnamon's medicinal properties are as abundant and effective as they are delicious.

Cinnamon is a cure-all for digestive complaints, such as nausea, vomiting, abdominal cramping and diarrhea. It is also a go-to herb in terms of regulating blood sugar.

Research shows that Type II diabetics can lower their fasting serum glucose significantly using cinnamon in doses of as little as 1 g/day. Cinnamon was found to reduce serum triglycerides and both LDL and total cholesterol in this population, as well. This has particular significance to individuals with diabetes, as the combination of high triglycerides, high cholesterol and diabetes leaves them much more likely to develop Metabolic syndrome, which in turn can lead to serious conditions such as atherosclerosis and heart disease (see article on Metabolic Syndrome).

In addition to its properties as an anti-diabetic, anti-spasmodic and carminitive, Cinnamon has both anti-fungal and antibacterial properties, as well. For this reason it is used to treat colds and other respiratory infections. It is also a very warming herb. In terms of Chinese medicine, anyone suffering from cold or damp afflictions should increase their intake of herbs such as cinnamon and ginger – a great excuse to drink Chai tea!

The use of Cinnamon stems back to at least 500 BC, with Cinnamon verum coming from Sri Lanka and India, while Chinese cinnamon or cassia is cultivated in China, Indonesia and Vietnam. A cinnamon tree is a bushy evergreen that grows best in humid tropical forests. It has a reddish brown aromatic bark, which is eventually peeled off and removed of it's outer covering, leaving an aromatic inner bark that is rolled together to form sticks (quills). The quills of true cinnamon (verum) and cassia are easily distinguished, but once powdered they are very hard to tell apart. In your typical grocery store or spice rack you will most likely find the cassia form of cinnamon or commonly a mix of the two. Cassia is somewhat less expensive than the verum variety with basically identical pharmacological effects. Cassia is also safe in pregnancy, while verum is cautioned as high doses can potentially induce abortion.

A typical dose of cinnamon, depending on the concern you are looking to treat, ranges from 1 – 4 g/day. Cinnamon can also be used as an essential oil, in which case the dose ranges from .05 -.2 g/day. The essential oil is much more concentrated than the powder commonly used for baking, and should be used with more caution. It is not recommended for use in pregnancy.

Supplementation - When should one consider taking supplements?

2010-07-28T13:31:00.000-07:00

Why do we supplemetent?

"I eat a healthy diet, why can't get enough of vitamins X, Y and Z through food?" It is a VERY common question and yes, a very reasonable one. Unfortunately, it is one that cannot be truly answered until we ask ourselves a few others. Are you truly eating a healthy diet? Are you deficient in any essential vitamins or minerals?

Are you absorbing the nutrients from the foods you are eating? Do you have special needs that are difficult to meet through diet alone? The answers to these questions will determine whether supplementation is necessary for you.

I want to be clear that I am not promoting you choke down a bowl full of supplements before you leave your house every morning. However, if you aren't getting the vitamins, minerals and nutrients you need through diet alone, you become more susceptible to disease. Medications aimed at treating disease tend to have side effects that cause further problems down the road. Supplementation is an easy and effective method of ensuring your body is getting everything it needs to live a long, healthy and medication free life.

What is a healthy diet?

I am just going to say it, if you are eating fried chicken and potato chips for breakfast, you are not eating a healthy diet! That was extreme, I know, but its time someone just said it! The sad truth is that we don't have to go near that far. Many of us do eat a very healthy diet, and still are not getting quite enough of the "right stuff" to claim perfection. Canada's Food Guide recommends, in order to "meet your needs for vitamins, minerals and nutrients", that an adult male should consume 8-10 servings of vegetables and fruit per day. Depending on the specific fruit or vegetable, you are looking at 1 to 1/2 cup servings. Combine that with 8 servings of grain products, 2 servings of dairy or alternatives and 3 servings of meat and alternatives and you will find it is tough to get it all in before bedtime. One should also keep in mind that specifically when it comes to vegetables and fruits, Canada's Food Guide is providing us with the minimum requirement. Naturopathic recommendations tend to run a little higher.

Variety also plays a big role here and needs to be addressed. VARIETY is important. You may eat a salad for every meal, but are you varying the toppings? Are you trying to incorporate a variety of other vegetables, nuts, seeds, cheeses, beans, lentils, oils, etc.? In order to round out and boost the nutritional value of your everyday salad, variety is essential. We all have likes and dislikes, the key is not to get so stuck in our patterns that we are getting more than enough of certain nutrients and none of others.

Again, by no means am I saying that it is impossible to meet our nutritional goals via food, nor that you shouldn't try! In fact, I encourage everyone reading this article to spend the next week counting their servings of each of the food groups and sticking to Canada's Food Guide's recommendations. I guarantee you will feel great, but some of you may also find that it takes a little planning and can be challenging to follow on a daily basis.

It is for all the reasons above that a high quality multivitamin or a daily greens supplement may be essential, to give certain vitamin and nutrient levels a boost and put you up to the recommended quantities of essential vegetables and fruits.

The evolution (or is it destruction?) of food

My mother grew up on a farm. If she needed eggs, she ran out to the chicken coop and grabbed them, if she needed milk, she took it straight from the cow. She did not have a microwave to heat up insta-meals packaged in plastic. Was she healthier for it? I think so!

Today, it seems nutrition has taken a back seat to convenience. Staple grains like wheat are being massed produced for mass consumption and losing essential nutrients in the process. More and more preservatives are added to our foods to increase shelf life. Colour, flavour and texture are created and added to make food more enticing, ultimately decreasing what is most important, the nutritional value of the foods we eat. Natural farming processes are becoming a rarity and pesticide use has increased. Agro-chemicals require more energy and work from our bodies as they need to be filtered out and detoxified. The natural mineral content in our soil is depleting and and therefore the mineral content of most vegetables is significantly less than what was grown just 50 years ago. In general, food today is simply more processed, being stripped of its inherent nutritional properties for the sake of mass production and convenience. Pollution plays a role here, as well. Our air, water and soil quality is changing for the worse and the plants and animals that live and grow in this environment are affected.

Lately we have heard a great deal about the importance of Omega 3 fatty acids. Simultaneously we are learning more and more about the heavy metal content, mainly mercury, of many of our tastiest fish friends. Fish oil is a prime example of a supplement that is becoming more and more necessary in order to minimize our levels of mercury while still getting in the essential Omega 3 fatty acids, needed for to reduce the risk of heart disease, lower cholesterol and protect against a variety of neurological concerns.

Needs change

The fact of the matter is, as we age and grow, our nutritional needs do change. Lifestyle factors like stress, use of prescription medications and habits like smoking also change our nutritional needs. There are certainly times in our lives when we need to boost levels of certain vitamins, minerals and nutrients in order to adapt to these changing needs. During pregnancy, for instance, a prenatal vitamin is almost universally recommended in order to compensate for the growing babe in the making. In childhood, vitamin C and iron may be necessary in supplement form to round out your little picky eater's diet. Teenagers may also need extra calcium, as they are growing rapidly during this period. Seniors also need to supplement with extra calcium and vitamin D, as well as possibly a B complex if their eating habits are deteriorating. The calcium requirement of postmenopausal women is increased due to both reduced intestinal absorption and less efficient kidney conservation. Calcium supplementation has been shown to significantly decrease bone loss in postmenopausal women, reducing the risk of osteoporosis in this susceptible group. Women who are still menstruating may benefit from extra iron, especially if their menses is heavy.

Some needs change with the season. Many people know vitamin D as the sun vitamin, but during or cold Canadian winters, it doesn't matter how much sun there is, we are simply not able to absorb this much needed vitamin through our skin (and are very rarely outside with skin exposed). For this reason, vitamin D supplementation throughout the winter months is essential. Many Canadians get so deficient throughout the winter that it is recommended they supplement year round to compensate for the deficiency.

We are all susceptible to the odd cold or flu, not matter how well we eat. When our immune system is compromised, our body is smart, and uses up the resources it has in order to fight these bugs. In cases like this, supplements like vitamin C are necessary to boost these depleted levels. When smart bugs get the best of us, antibiotics are often prescribed. Although they do a great job of getting rid of nasty bacteria, they also completely wipe out the population of good bacteria within our gastrointestinal tract. Probiotic and prebiotic supplementation is an effective way to repopulate these good bacteria in order to prevent dysbiosis.

Even as exercise habits change, so do nutritional needs. Body builders, marathon runners and individuals looking to shed a few pounds need to make sure they are supporting their bodies changing needs as they exercise. A high quality protein powder for example, is made to be absorbed quickly and efficiently, providing essential amino acids in the smallest number of calories and may prove to be an essential and complimentary addition to any athlete's daily diet. Free radicals are generated more quickly during exercise, and as such, athletes may also want to consider supplementing with antioxidants after especially taxing workouts.

Broccoli doesn't have any Astragalus!

There are a number of plants that have been used for centuries for their medicinal properties. Years ago, these plants were usually eaten in their whole form or boiled and made into teas. Nowadays it is more common for these plants to be dried, powdered and made into capsules, or made into alcohol extractions known as tinctures and taken in liquid form. Either way, these herbs have a well supported history of use and can show amazing results in the treatment and prevention of both acute and chronic concerns. For the treatment and prevention of the common cold or flu, herbs like astragalus, echinacea and goldenseal all have strong immune supportive, antibacterial and antimicrobial properties, often making over the counter or prescription medications avoidable if used before the condition gets too advanced. Plants that we do often eat in the form of spices, oregano, turmeric and cinnamon being excellent examples, also have very well known and effective medicinal properties. The problem is that there tends to be a significant difference between the amount of these substances that we would use when sprinkling them on food, versus the amounts that are recommended in terms of disease prevention and treatment. In cases like this, taking the herb in supplement form makes it much easier or more palatable.

Deficiencies increase requirements

Magnesium deficiency is extremely common, with some reports stating that well over half the North American population deficient in this much needed mineral. Simply put, once deficiencies arise, it is difficult to restore your levels to the required amounts without supplementation. Again, it becomes a matter of efficiency and effectiveness. When we are already low in a specific vitamin or mineral, chances are that we aren't accustomed to eating enough or possibly any foods that are high in these substances. Although increasing our intake of these substances through food is necessary, it can often be too overwhelming for an individual to go from nothing to nothing but, in one step. Supplementation is the perfect compromise. In the case of magnesium deficiency, supplementing with magnesium will compliment an increase through dietary means, and can usually be stopped once levels are adequately increased, allowing for food to maintain these levels once they are achieved.

Supplementation is especially important if the deficiency has gotten so low as to affect the health of the individual. In the case of iron deficiency anaemia for instance, a patient may find it both difficult as well as a very slow process to attempt to increase their iron stores strictly through diet. Supplementation with Iron is faster, easier and can increase stores within 2-3 weeks, improving energy and helping to build up their immune system. In the case of intestinal inflammatory states, such as IBD, there is often malabsorption, especially of fat soluble vitamins. Once again, states like this may make supplementation necessary. Vitamin E, for instance is a fat soluble vitamin and potent antioxidant. It can be found in a variety of nuts, seeds and green leafy vegetables, but may not be absorbed in this form, as inflammation impairs the mucosal membranes along the digestive tract.

Supplementation with a multivitamin and mineral complex, ensuring adequate fat soluble vitamins like vitamin E is necessary in order to avoid severe malnutrition. Vegetarians or vegans may have difficulty finding non-animal sources of vitamin A, vitamin D and most B vitamins, once again to avoid a state of deficiency in these vitamins, supplementation may be the only way to compensate for lower than normal levels.

With life threatening diseases such as heart disease, some cancers, a variety of neurological disease, autoimmune diseases and diabetes on the rise, not only do treatments need to focus on deficiencies that leave us more susceptible, but more focus needs to be put on prevention. Yes, a healthy diet and exercise are a great start, but it may not be enough. Talk to your health professional. Be honest about your dietary habits, about your current health state and about any family history of disease. Ask about deficiencies and make an educated decision about what your individual nutritional needs are and if they are being met. If it turns out you need added support in one area or another, supplementation is an easy, reliable and effective option. It could make all the difference to your health.

Restless Leg Syndrome (RLS)

2010-06-28T11:15:00.000-07:00

Although there is a growing number of individuals who suffer from Restless Leg Syndrome, research on the topic is limited and there seems to be a number of proposed mechanisms ...

explaining why what works for you, may have no effect on another individual with the same problem. Restless Leg Syndrome (RLS) is described by those who suffer from it as an odd sensation or pain that usually travels through the leg. This sensation causes a need to move the affected limb in order to stop the sensation from occurring, even if only temporarily.

The pain or uncomfortable sensation, often described as a burning, itching or electrical sensation, is more often experienced at night and although typically in the legs, some individuals can experience it in their arms or torso.

RLS can begin in childhood, and may be associated with what many call growing pains throughout childhood and adolescence. It most commonly begins around the age of 40-45 years old. Its known as a spectrum disorder, as it ranges from severe pain to a minor nuisance that occurs only occasionally. What most patients seem to find most intolerable is the degree to which RLS affects their sleep. Many patients will not go to their doctor until they are suffering significant insomnia.

The National Institute of Health has defined RLS by the following criteria:

1) an urge to move the limbs with or without sensations
2) improvement with activity
3) worsening at rest
4) worsening in the evening or at night

There are two types of RLS. Primary RLS is considered idiopathic, meaning there is no known cause. It typically develops slowly and gets progressively worse as a person ages. Secondary RLS usually begins suddenly and the intensity does not seem to change. It is important to note that RLS can be a sign of an existing health problem, such as nutritional deficiency or disease. Treating the symptomology as well as the root may significantly decrease symptoms or cause them to disappear altogether.

Although the causes of Restless Leg Syndrome are still only proposed, the majority of studies are focusing on a combination of iron and dopamine deficiency. 20% of RLS cases are caused by low iron. It is strongly recommended that you have your iron tested, as a blood ferritin below 50 micrograms/L could be responsible for symptoms. In a matter of months, supplementing with iron and increasing iron stores can cause a significant reduction in pain. Many prescription medications are also based on increasing dopamine stores and production in the brain. As dopamine is a chemical messenger that controls muscle movement, a deficiency in this neurotransmitter may play a significant role in RLS.

Other conditions associated with RLS include varicose veins (or venous insufficiency), Parkinson’s disease and other nervous system disorders, and peripheral neuropathy, which is common in unmanaged diabetes. There are a number of prescription medications that may cause side effects very similar to RLS sensations. Inform your doctor of the medications you are currently taking. Obesity and poor diet, smoking, stress and pregnancy, particularly in the 3rd trimester are all also highly associated with RLS. There also seems to be a genetic component in its development. Over 50% with RLS report a family member with the same condition.

Given the many proposed causes of RLS, there are many lifestyle suggestions that can help to alleviate symptoms and help sufferers to get some well deserved sleep. At the top of the list is exercise. Aiming for 30 minutes to 1 hour daily serves to reduce stress, shed extra pounds and improve sleep. Sitting at work for hours on end can also decrease blood flow to the arms and legs. Taking regular stretch breaks and even sitting with your feet above your heart for 15 minutes daily can help to increase blood flow and venous return in the lower extremities. Alternating hot and cold packs or hot and cold water in the shower, as well as dry skin brushing can also reduce sensations.

We all know the importance of a good night’s sleep. Sleep deprivation can lead to serious illness, including heart attack, stroke, obesity, depression, memory and cognitive impairments. Although RLS makes it difficult for some individuals, adequate sleep is essential and will serve to decrease pain. Aim for 7-9 hours a night. Smoking, alcohol and caffeine can all aggravate RLS symptoms, as can fluctuations in blood sugar caused by a diet high in refined sugars. Eating small frequent meals also helps to stabilize blood sugar. As always, a diet high in whole grains, vegetables, fruit and lean protein is recommended to provide the essential vitamins and minerals needed to maintain healthy nerves and muscles.

Supplementation with iron, magnesium and B vitamins, as well as herbs to aid in sleep, may all be necessary in addition to these lifestyle suggestions, if symptoms are severe enough and an individual is finding it difficult to find relief with lifestyle changes alone.

Iron - Dose: 15 mg daily for premenopausal women, 10 mg for postmenopausal women and men. Ferrous fumarate and ferrous gluconate forms of iron do not cause constipation. Iron is also more easily absorbed when taken with a vitamin C supplement.

As many individuals with RLS are iron deficient, supplementation can help to decrease symptoms. Be sure to have your iron levels checked before supplementing, as too much iron can also have side effects.

The Art of Balancing Yin and Yang

2010-06-14T12:35:00.000-07:00

Traditional Chinese Medicine (TCM) had been the primary form of medicine in Asia for centuries, even thousands of years, and includes Chinese Herbal medicine, nutritional therapy and acupuncture. Some TCM practitioners also include Shiatsu or Tui Na massage, as a regular part of their practice. There are many theories on which Chinese medicine is based.

One of the core principals of TCM is the idea that there must be balance of yin versus yang in order for the body to work at its optimal level. This balance must be maintained in order to optimize our qi (the life force, or spiritual energy of the body), blood, and jing (the essence we are born with and irreversibly lost as we get older). The organs can also be classified in terms of their yin (or Zang) and yang (Fu) functions. The functions of the Heart, Liver, Spleen, Lung, Kidney and Pericardium make them Zang organs, while the small intestine, large intestine, gallbladder, urinary bladder and stomach are all Fu or Yang organs. Under this model each yin organ is paired with a yang order in order to maintain that balance (Heart and Small intestine, Liver and gallbladder, etc.).

There are also meridians or channels along the body which correspond to these different organ systems. Acupuncture points are placed all along these different channels, with the idea that tapping into one certain point taps into a specific function (in the form of energy) along that channel. Certain pathologies can be diagnosed in terms of excess or deficiency of qi, blood or essence along any of these channels.

Your TCM practitioner may ask you a series of questions about your temperature, emotional tendencies, specific symptomology, cravings, food intake and appetite, thirst, sleep, and menstrual cycle in women. They will look at your tongue, as TCM practitioners see the tongue as a map of the body. Colour, shape, consistency and distribution of coat all correspond to certain organ systems of the body, and again point to either an excess or deficiency and therefore an imbalance in yin or yang. They will also feel your wrist pulses. There are said to be three pulses on each arm, and again the rate, rhythm and characteristics of these pulses signify pathology in terms of excess or deficiency in one or more of the organ systems.

Once a diagnosis has been established, your TCM practitioner will recommend herbs or acupuncture, sometimes both, as well as nutritional suggestions in order to bring the organ system back into balance and minimize or eliminate symptoms. Certain foods are more cooling or warming, support either yin or yang and will be recommended in terms of what system you are trying to strengthen or subdue. Acupuncture points and herbs are chosen much the same way. Points are chosen based on the organ system affected, and whether there is an excess or deficiency. There are complimentary points on other meridians that may also be needled, either local or distal to the problem, but all being tapped into with the goal of subduing or strengthening a system.

Today acupuncture is being studied in terms of its ability to reduce inflammation by calling attention to certain areas of the body. Studies are showing efficacy with the use of acupuncture for pain management including low back pain, neck pain and headache. Research devoted to acupuncture and infertility or menstrual irregularity, is also showing promising results. In practice, TCM is used for the effective treatment of anything from acute cold to chronic disease. Naturopathic doctors are trained in TCM and may incorporate traditional Chinese herbs, as well as acupuncture into their treatment plans. Although many shy away from a treatment in which needles are inserted into the body, I urge you to give it a try. Combined with some very powerful and effective TCM herbs, acupuncture can lead to significant improvements. Some people find it a relaxing and even addictive experience.

The Reishi Mushroom is a Friendly Fungi

2010-06-04T12:40:00.000-07:00

Otherwise known as Ganoderma Lucidum, Reishi mushrooms are a long time friend of the immune system ...

Reishi are a member of the fungi Kingdom and are one of the oldest mushrooms to be used in Traditional Chinese Medicine (TCM). Ganoderma has an affinity for the immune system, which is why it has been studied extensively in the treatment of cancer. It has been shown to prevent angiogenesis, the formation of new blood vessels, which many cancers use to form new cancer cells and keep the disease strong and growing.

Ganoderma is also used in cancer as a form of palliative care, improving quality of life by decreasing symptoms such as sweating, nausea, vomiting and insomnia. In terms of immune disorders, it is also showing promise against HIV activity, slowly the progression to AIDS in some individuals. Ganoderma has anti-viral, anti-bacterial and anti-microbial action.

Reishi is both immune modulating and immune supportive, meaning it not only helps to strengthen the immune system when needed but in immune disorders in which it is dangerous to do so, it actually balances the immune system out. This prevents our immune system from over reaction and creating too much inflammation. Allergy is an example of a concern for which Reishi’s may be indicated due to its anti-inflammatory properties, along with its ability to balance out our innate immune response.

Reishi reduces cholesterol synthesis in the liver (which also benefits the heart) and has recently been looked at as a treatment for hepatitis, an inflammatory disease of the liver. It has been shown to protect against atherosclerosis, and reduce blood clotting by inhibiting platelet aggregation, which is part of an inflammatory cascade. It has also been shown to decrease blood pressure. Individuals with diabetes have found it helpful in decreasing blood sugar. Reishi is also an antioxidant and can be used to prevent free radical damage.

Reishi can be crushed and taken directly in capsules, or pieces of the mushroom can be steeped in hot water to make a tea. Recommended dose varies, depending on health concern, although anywhere from 2-6 g/day is considered safe. Some individuals have reported headaches, skin rash and dizziness. If you are on anti-hypoglycemic or medication to lower blood pressure, be cautious that these levels do not decrease too quickly or become too low while taking Ganoderma.

Naturopathic Medicine

2010-05-25T13:40:00.000-07:00

Going back to basics and getting to the root of disease with Natropathic Medicine.

Naturopathic Medicine is a unique form of primary and complimentary healthcare, which works by stimulating the natural and innate healing abilities of the body and treating the root cause of disease. Treating both acute and chronic conditions, naturopathic medicine looks at disease from an individual perspective.

It is based on the belief that no two illnesses are manifested in the same way and therefore no two treatments will have the same effect on the same disease. There are a variety of Naturopathic modalities (methods of treatment, or tools, as we commonly refer to them as) that a practitioner can use to bring the body to a state of better health.

Botanical Medicine
Botanical medicine uses a variety of constituents from plants and herbs to help individuals recover from illness, and support the normal functions of your body. Naturopathic physicians prescribe botanical medicines in many different forms: teas, tinctures (alcohol extracts), solid extracts, salves (creams), tablets, capsules, and poultices. Botanical medicines can be very effective when used properly, however, they can be toxic when used incorrectly. Naturopathic Doctors have extensive training in both botanical and conventional pharmacology, a solid understanding of herb-drug interactions, dosing, potential side-effects, and compounding formulations. Your ND has the training to use botanical medicines safely and effectively.

Homeopathy
Homeopathy is an effective system of healing which assists the natural tendency of the body to heal itself. It recognizes that symptoms of ill health are expressions of disharmony within the whole person. In 1796, a German doctor, Samuel Hahnemann, discovered a different approach to the cure of the sick which he called homeopathy. Hahnemann discovered that diluting and succussing (shaking) remedies, which homeopaths call potentisation, not only produced fewer side effects but also produced better results. Homeopathic remedies are drawn from the natural world, using plant, mineral, and animal substances.

Traditional Chinese Medicine/Acupuncture
Tongue and pulse diagnosis, Chinese herbs, nutrition, and acupuncture comprise the ancient practices of Traditional Chinese Medicine (TCM). Using these practices, Naturopathic practitioners pay special attention to the tongue, looking at coat, colour and form, as well as the wrist pulses. These two areas (among others), according to TCM, that provide valuable information regarding the patients’ overall constitution. These findings tell the practitioner what treatment is needed, whether it is herbs or an individually designed acupuncture protocol.

Clinical Nutrition
Naturopathic practitioners believe in the powerful relationship between diet and health. Naturopathic practitioners are trained in nutritional science, and as such understand how nutrients in food are digested, absorbed, transported, metabolized, stored and eliminated. They also understand the conditions under which any one of the processes may be impaired and therefore when supplementation of these nutrients may be necessary. There are also circumstances in which dietary restrictions are necessary, as in cases of food allergy. Naturopathic doctors are trained in planning and supporting these special diets.

Hydrotherapy
Hydrotherapy is the use of both the mechanical and thermal effects of water for the treatment of disease. It utilizes the body’s response to hot and cold water; hot water slowing down internal processes, and cold water invigorating and stimulating internal processes. Hydrotherapy increases circulation, raises core body temperature, stimulates the immune system, aids in the elimination of toxins and increases metabolism.

Naturopathic Manipulation
Naturopathic manipulation is the subtle adjustment of bones, particularly along the spinal column, to increase mobility and correct alignment. Naturopathic manipulation usually encompasses the use of soft tissue manipulation in combination with bony adjustments. As muscle has memory, it is necessary to relax the muscle so as to not pull the bones out of alignment again. Naturopathic practitioners are trained on both soft tissue massage and manipulations.

Here’s how it works
The first appointment with your naturopath usually runs from one hour to an hour and a half in length. The bulk of the appointment will consist of going over, in great detail, the concerns you want to address with your naturopathic practitioner. There are questions that your naturopath may ask, that at the times may seem unrelated, such as sleep habits, stress, relationship issues, and workplace and home environment. It is these factors that differentiate one individual with diabetes, for example, from another. And these individual differences will determine the most effective treatment. There are usually little to no treatments prescribed in the initial visit.

A follow-up visit is usually scheduled in a week’s time and at this point your naturopath will have decided on the appropriate treatment and should go over these treatments in detail with you. Feel free at this time to ask questions, and be clear about why you are taking the prescribed treatments. Naturopathic doctors should have a clear rationale for each chosen remedy. It is in your best interest, in terms of adherence to these protocols, to understand the benefit they will have.

Homeopathic remedies are designed for the most part to be single doses, or very short term dosing that should have a lasting effect. Supplements are usually prescribed for months at time, with duration in months being roughly equivalent to duration of disease in years. For example if you have been suffering from arthritis for the past 5 years, it is reasonable to expect a minimum 5 month treatment. Botanical medicine, depending on the form is usually dosed in a similar manner, as are Chinese herbs. Acupuncture usually requires weekly visits, usually a minimum of 5. You may notice results with acupuncture after one treatment, but in general the benefits are cumulative and tend to be more advantageous if they are given on a regular basis in order to achieve a most lasting effect. A lot of hydrotherapy treatments, such as sauna for detoxification, constitutional hydrotherapy treatments and peat baths are usually recommended the same way; approx. 5 consecutive treatments. Each individual naturopath may choose to prescribe these modalities and schedule their follow-ups differently.

Diet and lifestyle modifications that are suggested by your naturopath are for the most part, meant to be life long changes. They make take some time to get used to, but will inevitably produce significant benefit and will become a part of your everyday routine. The changes that occur based on these modifications may provide instant relief or may demonstrate a slow but steady decrease in symptomology. Be patient with all the changes taking place during the healing process, and keep in mind that these treatments are not designed to simply mask a symptom, but to both treat the cause of the disease process and prevent any further disease from developing.

The third appointment and all follow-up appointments afterwards are scheduled quite differently depending on the modality used to treat the concern and the severity of the concern itself, as well as the availability of the patient and naturopath. Be sure to stay in contact with your ND, especially over these first few months, as they can help guide you through the healing process, and support new symptoms or emotions that may arise as the healing powers of the body are strengthened.

Living WIth a Gluten Intolerance

2010-05-21T13:26:00.000-07:00

Do you suffer from diarrhea? Gas? Bloating? Abdominal pain? Some people live with these symptoms on a daily basis and don’t even realize that they are suffering from food intolerance, one of the most common being gluten.

Gluten is the combination of two proteins, gliadin and glutenin, which exist in varying amounts in the endosperm (the inside) of most grass related grains, such as wheat and rye. These proteins give dough its elasticity, allow leavening, and keeps baked goods chewy and cohesive.

Gluten intolerance varies in severity, from mild to a severe intolerance, called Celiac’s disease. Symptoms include diarrhea, bloating, cramping, abdominal pain and vomiting 1-3 hours after consumption of gluten containing foods. Gluten is considered a complex protein, meaning it contains two or more chains of individual proteins. It is a large molecule, one of the reasons that it is difficult for our digestive systems to handle. When gluten molecules reach the small intestine, they can actually cause small holes in the mucosal lining, creating something called Leaky gut syndrome. Normally the lining of our gut selectively filters through the contents of the intestine, absorbing the nutrients we need and allows everything else to pass through to be eliminated as waste. When the gut lining is compromised, foreign particles are able to pass through and into the bloodstream. This causes the immune system to get involved, as it sets out to attack these foreign materials. The intestinal damage causes malnutrition, deficient absorption of nutrients and fat. Symptoms such as rash, anemia, weight loss, steatorrhea (smelly and shiny stool), bone pain and osteoporosis, frequent colds, mood swings, and a host of others, are all due to a lack of nutrients.

Gluten is also an additive and acts as a stabilizing agent in products where it is unexpected, such as ice cream, and ketchup. It is these products that can make gluten free diets so challenging for those who suffer from intolerances.Gluten containing foods are as follows: barley, oats, rye, wheat, spelt, kamut, hydrolysed vegetable protein, texturized vegetable protein, hydrolysed plant protein malt, modified food starch, some soy sauces, grain vinegars, binders, fillers, some natural flavours, hot dogs, gravies, luncheon meat, beer, mustard, ketchup, non-dairy creamer, white vinegar, processed foods, bouillon cubes, chocolate, bottled salad dressing, curry powder and seasonings. Be cautious with oats. Although there are now many brands that certify their oats as gluten free, many other companies transport, prepare and package their oats alongside many gluten containing grains. Cross-contamination is very common.

Gluten intolerance is a genetically inherited disorder. Symptoms may first be noticed in infancy, as it causes failure to thrive. Less severe intolerances may not develop until adulthood. These are often triggered by physical or mental-emotional stress. Once gluten is eliminated from the diet, the gut lining will heal and symptoms will cease. Some adults with mild intolerance may find they can reintroduce small amounts of gluten back into their diet without symptoms returning. Others must continue to follow very strict gluten free diets for the remainder of their lives.

Individuals with gluten intolerance are advised to eat a healthy diet, including fruits and vegetables, lean protein such as fish and poultry, healthy fats and gluten free grains, including rice, corn, millet, quinoa, potato and soy.

Top 10 Earth Day Tips - What are you doing for Earth Day?

2010-04-22T11:56:00.000-07:00

1. Save energy to save money.
Use a drying rack or clothesline to save the energy otherwise used during machine drying.

2. Save water to save money.
Take shorter showers to reduce water use. This will lower your water and heating bills too.

3. Less gas and more money.
Walk or bike to work. This saves on gas and parking costs while improving your cardiovascular health!

4. Eat smart.
If you eat meat, add one meatless meal a week (Meatless Mondays). Meat costs a lot at the store-and it's even more expensive when you consider the related environmental and health costs.

5. Skip the bottled water.
Use a water filter to purify tap water instead of buying bottled water. Not only is bottled water expensive, but it generates large amounts of container waste.

6. Use recyclable bags.
It takes 1000 years for polyethylene bags to break down.

7. Borrow instead of buying.
Share power tools and other appliances. Get to know your neighbors while cutting down on the number of things cluttering your closet or garage.

8. Buy smart.
Invest in high-quality, long-lasting products. You might pay more now, but you'll be happy when you don't have to replace items as frequently (and this means less waste!).

9. Keep electronics out of the trash.
E-waste contains mercury and other toxics and is a growing environmental problem. Recycle or donate your old cell phone.

10. Make your own cleaning supplies.
Making your own cleaning products saves money, time, and packaging-not to mention your indoor air quality. All you need are a few simple ingredients like baking soda, vinegar, lemon, and soap.

Beat Coughs, Colds & Congestion with Thyme!

2010-04-16T10:38:00.000-07:00

Colds and flus are a part of everyday life. They are usually caused by viruses, although if left untreated, bacteria can move in and cause infection as well. Colds and flus can be treated effectively with natural therapies that both kill the infecting organism and support the immune system.

Lingering or recurrent infection is a signal of an immune system that is overwhelmed. Natural therapies are also helpful in these cases, to restore disease resistance.

Thyme was traditionally used as a spice. It keeps food from going bad and reduces food borne illnesses because it has antiseptic and anti-fungal properties. Thyme also soothes the respiratory tract, reducing coughs and congestion. Thyme tea can be used as a drink or, either the herb or essential oil, can be used as a steam inhalation for the same purpose.

Thyme oil is a topical antifungal for both the skin and scalp. It is usually used today for coughs, colds, asthma and fungal infections.

Thyme can be purchased as a loose herb, spice or essential oil. The loose herb can be made into a tea for topical application or internal use. Thyme may be a part of teas for upper respiratory tract infections. The spice is often added to dishes for prevention of bacterial contamination.

The essential oil of thyme is a highly concentrated substance. When using essential oils, especially in sensitive areas, be sure to test the oil first on a small area. If necessary, dilute the oil in carrier oil, such as olive, almond or any cooking oil. Thyme oil or herb can be used for steam inhalation.

Essential oils are toxic when taken internally. Thyme may cause an allergic reaction when used topically or internally. Individuals with ulcers, intestinal inflammation or other gastrointestinal conditions or those with irritation in the urinary tract may not wish to use thyme.

Maca: Nature's Wholefood Hormone Balancer

2010-03-16T18:17:00.001-07:00

Maca is a nutritious root vegetable cultivated on ancient terraces of Peru's central highlands. This hardy plant thrives where little else will, at high altitudes and intense sunlight, high winds and low temperatures. Native Peruvians have used Maca for thousands of years to increase stamina, libido and fertility in both men and women.

Recently Maca has been used to help alleviate the symptoms of menopause, chronic fatigue, depression and stress as well as to boost fertility. Maca does this by stimulating the pituitary gland.When the pituitary gland functions optimally, the entire hormonal system becomes balanced, because the pituitary gland controls the hormone output of the thyroid (metabolism), ovaries or testicles (sexual functioning and tissue growth) and adrenal gland (energy and fluid balance). Athletes have started using Maca as an alternative to anabolic steroids for increasing strength, energy and stamina. Unlike steroids and some energy boosting herbs, Maca does not contain harmful stimulants and is not addictive.

Maca is found as powdered root or encapsulated root. Maca is found in formulas for energy and stress reduction. Increased demand for this plant may make Maca an endangered species, as has happened to other South American botanicals. You may want to inquire about the source and farming practices of the Maca that you purchase.

People who are sensitive to the nightshade family of plants, including peppers, tomatoes and potatoes, should not use Maca. Maca should be used with caution by individuals taking hormone replacement therapy or contraceptive medication or by pregnant or nursing women. Due to its potassium content those with kidney disease or those on diuretics should use Maca cautiously.

Antioxidant in a Cup: Green Tea

2010-03-13T10:14:00.000-08:00

A natural way to fight cardiovascular disease, high cholesterol or infections is with a cup of tea ...

Green tea is the dried leaves of the same tea plant that gives us the popular black tea. The difference is that black tea is fermented to produce the characteristic flavour and this process destroys most of its medicinal benefits. Green tea’s polyphenols have been well studied for their pharmacological activity.

Green tea has many benefits for cardiovascular health. Green tea intake is shown to decrease levels of LDL cholesterol, the cholesterol responsible for cholesterol plaques and the storage of fat, and triglycerides.Green tea also increases levels of HDL cholesterol, which is responsible for moving stored fat to the liver for processing and excretion from the body. HDL cholesterol protects against plaque formation. It also improves blood circulation and decreases inflammation in vessels. Thus green tea can be used to prevent stroke and heart attack. The polyphenols are also antioxidants, protecting cells from oxidative damage. Free radicals are unstable molecules that in their bid to become more stable must bump into healthy cells and cause damage.

Green tea’s antioxidant properties neutralize free radicals and therefore reduce damage to tissue. Green tea’s epigallocatechin gallate (EGCG) has been shown to inhibit the growth of cancer cells and prevent the spread of tumours to other areas of the body. It may also increase the effectiveness of some anti-cancer medication while protecting the body’s normal cells from cancer therapies like radiation and chemotherapy. Natural health practitioners for low immune functioning, age-related diseases, cardiovascular disease and cancer may recommend green tea.

Green tea is a medicinal food because the active ingredients are present in a cup of tea in sufficient quantities to have some medicinal effects. However, by adding milk to green tea the antioxidant status of the tea can be significantly lowered. There are many types of green tea beverages, bagged or loose leaves, organic and non-organic, caffeinated and decaffeinated products. Green tea may also be combined with other herbs or flavours (i.e. lemon, peach, jasmine).

Green tea supplements are found as encapsulated herb or tablets. Green tea supplements should be standardized as an assurance of the amount of polyphenols they contain. It can be found in combination products for cholesterol control, heart health and anti-aging. Decaffeinated green tea and green tea supplements have less contraindications and side effects associated with their use. However one must consider that the decaffeinating process may add chemical residues into the leaves. Green tea should not be used with blood thinners, by individuals with blood disorders or a decreased ability to clot. Green tea should be discontinued 2 weeks prior to surgery or dental work.

GABA, The Relaxation and Stress Busting Amino Acid

2010-03-13T10:03:00.000-08:00

Some amino acids can be manufactured in the body from other amino acids and are thus called non-essential. GABA, gamma-aminobutyric acid, is one of these amino acids. GABA is a neurotransmitter, a brain chemical that regulates the electrical conduction of the brain. It stops brain cells from overfiring by binding to receptor sites and blocking the activity of stimulating neurochemicals. This leads to relaxation of the mind and body. It can be used as an alternative to the herb kava kava.

GABA works in the same way as prescription tranquilizers, like valium, but without the chance of addiction. In times of stress, anxiety or hyperactivity GABA binds in the motor centers in the brain. It can treat low sex drive if it is caused by stress, hypertension due to tension in the vessel walls and epilepsy from errant brain signals. Natural health practitioners for stress, hyperactivity, anxiety, hypertension, epilepsy, low libido and BPH recommend GABA. GABA is found in capsules, tablets or as a powder. It is best absorbed when taken between meals.

If you take an individual amino acid supplement for longer than one month, take it with an amino acid complex to prevent the deficiency of other amino acids. GABA should come in an opaque bottle and be kept away from heat and moisture.GABA can interact with other sedative medications, anti-anxiety agents, antidepressants, pain relievers, muscle relaxants, alcohol and anti-seizure medication.

GABA can cause drowsiness and should not be used if activities requiring alertness are being performed. GABA has not been tested in pregnant or breastfeeding women, children, or people with liver or kidney disease. Excess GABA can cause anxiety, seizures, shortness of breath, numbness around the mouth and tingling in the extremities.

Homeopathy and Your Health: Homeopathic Facts 101

2010-03-13T09:43:00.000-08:00

Homeopathy is a safe, effective, inexpensive, and complete system of medicine that is suitable for just about anyone – infants, children, teens, adults and seniors alike. Using a variety if diluted substances from minerals, plants, and animals a qualified homeopath can treat many acute and chronic health concerns.

Even the novice user can learn to use homeopathy at home as a first aid tool, and to treat common complaints, such as uncomplicated colds and flus, aches and pains, fevers, rashes, bumps and bruises.

Homeopathy works by introducing a false set of symptoms that closely match the symptoms already present. In this way, it might be compared to a vaccination. For example, someone with red, water eyes, runny nose, and stuffy sinus might choose to take Allium Cepa (red onion) which as we all know can cause those same symptoms to appear when you cut into one. For more complicated and chronic issues, a qualified homeopath will take an indepth case that includes all of your symptoms when they occur – taking into account all your likes and dislikes, lifestyle choices, mental and emotional state, and more. Case taking can last often a few hours.

After analyzing your case they will choose a remedy that best fits your symptom picture. With over 3000 remedies to choose from, this can be a challenging task. Classical homeopathy is homeopathy at its simplest. Only one dose of a single remedy is given at a time. Symptoms are monitored over the next several weeks and the prescribing homeopath will determine from what changes may or may not take place whether the remedy is to be repeated or possibly changed.Homeopathy does not replace your medications and your practitioner should not suggest you discontinue any prescriptions. Homeopathy works well along side any medication and will not interfere with the effectiveness of any supplements, herbs or drugs. Non-toxic and gentle, homeopathy offers healing without side effects.

The Power of Homeopathic Dilutions
Substances used in homeopathy can sometimes be poisonous, toxic, or harmful in their natural state. But, by diluting and succussing (vigorously shaking) the substance in a homeopathic way, the gentle healing energy of the substance is increased and the potential harm is elminated. Generally, homeopathic remedies are diluted on the 10 scale, indicated by a “D” or an “X” after the number. The 100 scale is indicated by a “C” or a “CH” after a number, and the 1000 scale by an “M” after a number. For each of these potencies, the number indicates how many times the remedy has been diluted. Higher potency remedies are the ones with the greater number of dilutions.To achieve a 6x potency, for example, 1 drop of the crude substance is added to 9 drops of alcohol or water. The solution is then succussed and we now have a 1x potency.

If one drop of this new solution is put into 9 drops of fresh alchol or water, and succussed, we then have a 2x potency. Continue until you have the desired solution. It works the same for all scales, except the number of drops differs. For the C (hundred) scale, 1 drop is diluted in 99 drops and the M (1000) scale is one drop added to 999, and so on. A 200 potency has been diluted 200 times on the hundred scale, each time using a clean container.Some very experienced homeopaths will actually make their own remedies in this way, but fortunately there are expert homeopathic manufacturers who will prepare remedies in the above way ready for you to buy off the store shelf.

Click here to read more about how to take homeopathic remedies.

2009-08-26T11:43:00.000-07:00

Estrogens are a group of hormones that are produced in the ovaries, in females, and in small amounts in the male testicles. One form, estrone, is produced in the fat cells of both men and women. Throughout a women’s life the balance of female hormones affects her overall health and vitality. Both high and low levels of estrogen are associated with health problems. Estrone is strong in terms of its stimulation of the body and must be kept in check by having adequate levels of the other estrogens, estradiol and estriol.

High estrone increases the risk of heart disease, cancer polycystic ovaries and PMS. Estrone becomes more abundant in women who are obese. Estradiol is the most abundant estrogen in women of reproductive age. It is responsible for female characteristics, protecting the bones and cardiovascular system, keeping the hair and skin vital and maintaining fertility. High levels of estradiol cause the same problems as high levels of estrone. Estriol becomes important in postmenopausal women but it only stimulates the body a little as compared to estrone and estradiol. Optimal levels of estriol protect women from complaints of aging like heart disease, loss of hair, skin wrinkling, cancer and bone loss.

Estrogens are available only by prescription in Canada. It can be used orally or topically, in a cream.

To enhance the body’s production of estrogen without taking estrogen itself there are several options. By supporting the function of the ovaries the body can optimize its estrogen levels, relative to a woman’s age. For specific information (dosing, safety issues, etc.) on each supplement follow the link.

Essential fatty acid and protein intake is important. Essential fatty acids are used to make steroid molecules, the precursors to hormones like estrogens. Primrose and borage oil are two sources of essential fatty acids that have a particular affinity for balancing female hormones. Protein is what the body uses to build connective tissue, bone and fetal tissue under the direction of hormones, like estrogen.

Vitamins and minerals that support sexual gland function include vitamin C, vitamin E, vitamin B complex, vitamin B6, zinc, beta-carotene, calcium, magnesium, selenium and zinc.

Herbs can support estrogen production by containing plant estrogens (phytoestrogens); compounds that look similar to human estrogen and can interact with estrogen receptors in the human body. The important thing to remember is that these plant estrogens only stimulate the receptors a fraction of the amount that the hormone estrogen would. Therefore they can be used to treat conditions of high estrogen activity, by blocking the activity of the hormone estrogen. It can also treat conditions of low estrogen activity by binding to vacant receptor sites and causing a bit of hormonal stimulation. Some examples of plants that contain phytoestrogens are black cohosh, chaste tree, dong quai, red clover and soy.

Amino Acids Boost Brain, Adrenal, Thyroid and Heart

2009-08-26T11:16:00.000-07:00

Protein is the second most abundant substance in our body, only water is more plentiful. Proteins are composed of amino acids, linked together by peptide bonds. When we eat protein the body must break these bonds in the digestive tract. Then single amino acids, or amino acids in short chains, are absorbed into the body, where they are reassembled into whatever substance the body needs.

Some amino acids can be manufactured in the body from other amino acids and are thus called non-essential. They are alanine, aspartic acid, arginine, citrulline, glutamic acid, glycine, hydroxyglumatic acid, hydroxyproline, norleucine, proline, and serine.

The amino acids that the body cannot produce and need to be taken in through the diet are called essential. They are histidine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, threonine, tryptophan, and valine. Branched chain amino acids have a branch in their structure. They are leucine, isoleucine and valine.

Amino acid complexes can be used for many different health and performance enhancing purposes. Recently high protein diets have made protein a popular supplement for weight loss. Protein slows the rate at which sugar enters the body. By avoiding spikes in blood sugar protein minimizes the storage of sugar as fat. Individuals with blood sugar imbalances, like diabetes and hypoglycemia, will benefit from protein’s regulation of blood sugar. Protein also builds muscle tissue, which burns more energy than other body tissue and can lead to weight loss. Athletes, people who perform physical labour and anyone who is physically active requires protein to repair their tissue and build more lean tissue. People who are recovering from illness or long periods of inactivity require protein to rebuild their body tissue. The immune system is dependent on protein to make cells that protect our body. Frequent colds and flus and chronic infections are signs that the body may need more protein.

The benefit to using amino acid supplements over protein is that the amino acids are easier for the body to absorb. There are a large variety of amino acid supplements and amino acid processing techniques. In general, look for amino acid supplements prefaced by the letter L (such as L-arginine). These are more similar to the amino acids in the body than are amino acid supplements prefaced by the letter D. Amino acid supplements are available as tablets, powder, liquid and capsules. The quality of amino acid supplements is apparent in their price. Higher quality formulas use superior processing techniques, have the amino acids in proper ratios for optimal absorption and avoid adding binders and fillers. Here are some of the more common processing techniques and types of amino complexes:

Free-Form – Free form amino acids do not have to be digested. They are absorbed through the small intestine, into bloodstream and become quickly available to muscle or other tissues. They help to prevent muscle breakdown. They tend to be more expensive as a supplement.

Di-Tripeptides - Two or three molecule amino acids that are quickly digested and absorbed. May significantly increase the amount of amino acids that the muscle takes in because of the slightly slower rate of intake. These supplements are costly and not widely available.

Protein tablets – Protein powder is compressed into tablets for ease of intake. This protein is no different than the protein powder supplements. Amino acids are still in protein chains and the body still needs to break them down.

Branched chain amino acids – These amino acids have a branch in their structure. When taken in by the muscle the branch can be broken to release energy. Muscles can use this energy during contractions. Branched chain supplements can have different ratios. Optimal ratio for normal use is 2:1:1 (leucine : isoleucine : valine). These supplements are relatively expensive.

The strategy behind using amino acids for optimal uptake into the muscles is a science unto its own. If you are interested in optimizing your athletic performance obtain more information about amino acids from reputable fitness sources.

Do not take high amounts of supplemental amino acids if you have impaired kidney function. Pregnant women should only consume amino acids under the supervision of a health professional. Certain amino acids can be toxic in excessive amounts, including aspartic acid, glutamic acid, homocysteine, cysteine, serine, and tryptophan. Take amino acid supplements at least 1/2 hour before or after a meal to maximize their absorption. If you take an individual amino acid supplement for longer than one month, take it with an amino acid complex. This will ensure that you do not deplete the levels of any amino acid in the body.

Spirulina: Greens Energizer

2009-08-26T10:43:00.000-07:00

Spirulina is an edible water-grown algae. Some consider it a complete food. It contains 60-70% protein plus a variety of other nutrients including the essential fatty acids, GLA and linoleic acid, vitamin B12, iron, RNA, DNA and trace minerals. It is such a good source of protein and vitamin B12 that it is recommended for vegetarians or those who cannot tolerate meat.

Its high protein levels also helps to stabilize blood sugar if spirulina is taken between meals. The essential fatty acids in spirulina help to regulate high cholesterol.

Spirulina also contains a significant amount of chlorophyll, which speeds the release of toxins from the bloodstream. Chlorophyll is useful for increasing the oxygenation of tissues because a molecule of chlorophyll resembles the human hemoglobin (oxygen-carrying) molecule. Finally spirulina contains phycocyanin, a blue-green pigment that has been shown in animal models to increase the survival rate in liver cancer. Natural health practitioners, for a variety of conditions including convalescence, hypoglycemia, high cholesterol, chemical or metal toxicity, cancer, malnutrition and malabsorption recommend spirulina.

As a supplement spirulina is found in tablets and powder. Some commercial “green food” smoothies and “energy” drinks may contain spirulina. Green food supplements are combinations of medicinal foods and herbs, and may contain spirulina. Spirulina powder is the most economical and most effective way to take spirulina as it allows you to maximize your dosage.

There are no known toxicities, side effects or contraindications to the use of spirulina.

Calcium: Bone Booster

2009-08-09T19:35:00.000-07:00

Calcium is an important mineral for the optimal functioning of many body systems. Calcium is a major mineral found in the bones and teeth. Deficiency of calcium causes bone and joint diseases such as osteomalacia, osteoporosis and osteo-arthritis. It also leads to poor growth and poor bone density in children. Calcium also protects the body from heavy metal toxicity because if calcium is deficient lead is absorbed by the body and deposited in the teeth and bones.

The muscles use calcium during contractions and by the nerves for proper transmission of impulses. If a deficiency of calcium affects the most important muscle, the heart, it can lead to arrhythmias. Calcium also helps with insomnia and muscle cramps by relaxing the muscles. Calcium lowers cholesterol, by inhibiting plaque formation, and lowers blood pressure, by ensuring the proper functioning of the arterial muscles. Calcium is pulled out of the bones when the body becomes too acidic. This can occur due to the use of some medications, poor diet or when the body is in a state of inflammation, like rheumatoid arthritis or lupus. Calcium is involved at the level of the cell with the structure of the RNA and DNA molecules and the activation of enzymes for the use of fats. Calcium is commonly recommended by natural health care practitioners for osteoporosis, osteoarthritis, cardiovascular disease, PMS, pregnancy, cancer prevention, nervous disorders, and insomnia.

Chelated or citrated calcium supplements are easier for the body to use and can be taken with or without food. Chelated simply means that calcium is bonded to a protein molecule, for example aspartate or glycinate, and citrated means that calcium is bonded to a citrate molecule. Both processes enhance calcium’s absorption in the intestinal tract but decrease the amount of calcium that is available in one supplemental dose versus calcium carbonate. Calcium carbonate is the not the best calcium source because it must be taken with food for absorption. Additionally up to 40% of people over the age of sixty have chronic stomach inflammation that prevents the breakdown of calcium carbonate. Coral calcium is a form of calcium carbonate that has better absorption because it is a naturally occurring calcium and it is found in a complex with many other minerals. It is a good source for a variety of minerals and trace minerals.

Two types of coral calcium exist, fossilized and marine. Fossilized coral is farmed after it floats to the top of the ocean while marine grade is live coral that is vacuumed from the ocean floor. There is a debate between the maker of both types as to which is better with no clear winner emerging. One must consider the ecological effect of both processes when purchasing coral calcium. Ensure that your supplement is tested for contaminants since the coral is farmed from the ocean. Even after purification coral calcium contains minute amounts of heavy metals and should not be consumed by pregnant or nursing women.

Microcrystalline hydroxyapatite compound (MCHC) contains a significant amount of calcium, along with other minerals, sourced from animal bones, usually cows or sheep. Some practitioners believe that this is an optimal calcium form because it contains all of the other substances that naturally occur in the bone. Again one must ensure the quality of the supplement and the conditions under which the animals have been raised.

To minimize the chance of contamination with heavy metals or disease agents like “Mad Cow disease” (BSE) choose supplements from countries such as New Zealand. D1-clacium-phosphate is used in some low-end supplements and should be avoided. This form of calcium actually inhibits the absorption of other minerals in a mineral complex and is insoluble. The calcium in antacids, when taken a therapeutic amount, neutralizes stomach acid. They are not recommended as a calcium source because without stomach acid is calcium cannot be absorbed.

Calcium supplements are best taken in small doses throughout the day because the body can only absorb 500mg at one time. However, if you are using calcium for its relaxation properties it is beneficial to take a larger dose before bed. Dietary conditions that affect calcium use in the body are as follows: Excessive intake of foods high in oxalic acid, like cashews, almonds, beet greens, spinach, cocoa and soybeans, bind with calcium in the intestine and prevent calcium absorption. Calcium-oxalate kidney stones also occur when excess oxalic acid binds with calcium, but this can be prevented by decreasing the above-mentioned foods.

The Standard North American diet is high in protein, fat, sugar and phosphorus from the consumption of meats, refined grains, junk foods, salty foods, alcohol, coffee and soft drinks. This leads to increased acidity and the loss of buffering calcium through the urine. Lysine is an amino acid that is needed for calcium absorption. It can be taken in supplemental form or through the use of foods such as cheese, eggs, fish, lima beans, milk, soy products and brewer’s yeast. Pregnant women should ensure adequate calcium intake so that the body does not have to deplete its own bones to provide for the fetus. Calcium also protects against the development of preeclampsia.

Calcium can interfere with the effects of calcium channel blocking heart medications, tetracycline, thyroid hormone, some anticonvulsants and steroids. Calcium is depleted by the use of Phenobarbital and diuretics. Calcium and iron bind together and prevent the absorption of both minerals therefore iron and calcium supplements should be taken different times. High intakes of calcium also inhibit the absorption of zinc, phosphorus and magnesium, and vice versa. Balance your supplemental calcium intake with 50mg of zinc daily. Insufficient vitamin D intake also hinders calcium absorption and should be supplemented in the elderly and by those who live in the northern latitudes. Scientific studies have disproved the belief that calcium supplementation increases the risk of calcium kidney stones.

Liver Health and Detoxification

2009-08-09T19:23:00.000-07:00

Think of your liver as the waste treatment plant for your body. It breaks down toxins from environmental pollution as well as much of the toxins that your own body produces. Doesn't it make sense to give it a good cleanse?

The liver is the largest gland in the body and one of the most important organs. It has many functions. It produces bile, the digestive juice that breaks down fats and helps to absorb fat-soluble vitamins. Bile also stimulates intestinal contractions, to promotes regularity, and converts beta-carotene into vitamin A. The liver acts as filter for all of the blood in the body.
Blood from the intestines, carrying nutrients, goes to the liver where some vitamins and minerals are stored. The liver also metabolizes fat into cholesterol, phospholipids (for cell membranes) and lipoproteins (for carrying other molecules). The liver plays a role in blood sugar regulation by making glucose tolerance factor. Sugar can be stored in the liver for later use and extra food is converted to fat by the liver and then transported to the fatty tissue.

The liver also filters ammonia, a natural by-product of protein breakdown, environmental toxins, medications and alcohol. It changes these harmful products into less harmful metabolites that can then be put back into circulation and excreted by the kidneys and intestines.

The last function of the liver is in hormone metabolism. It converts thyroid hormone into its most active form and breaks down hormones like sex hormones, adrenaline and insulin when they are not needed.

The liver can become damaged from infection, excessive alcohol consumption, medications and recreational drugs, environmental toxins and stress. Fortunately it is also the only internal organ that has the capacity to regenerate itself.

Hepatitis is an inflammation of the liver. The hepatitis virus, medications or toxins cause it. There are 5 types of hepatitis viruses, A-E. Hepatitis A is an infection that comes from contaminated food and water. It is usually only seen in North Americans who return from visiting tropical destinations. It usually resolves itself in one to two months and does not become chronic. Hepatitis B-E is spread through contaminated blood, blood products or sexual contact. The first signs of these infections often occur several months after the infection. These viral types usually result in a chronic liver inflammation that leads to liver damage and can be life threatening. Over use of alcohol, acetaminophen or ibuprofen can also cause hepatitis. Chlorinated hydrocarbons and arsenic are environmental toxins that are known to damage the liver.

Cirrhosis of the liver occurs when inflammation causes as hardening and scarring of the liver tissue. Eventually this scarring compromises blood flow to the liver. The most common cause is excessive alcohol consumption. Other causes are hepatitis C and toxicity.

How can we naturally support the many functions of this important organ?

· Liver supportive diet

· Healthy lifestyle and exercise

· Regular liver cleansing

· Liver supportive nutrients and herbs

Liver supportive foods include artichokes, black radish, beets, carrots, spinach, sauerkraut, tomatoes and watercress. Make sure that you are getting enough water-soluble fibre in your diet, as found in apples, oats and supplemental inulin.

They help to eliminate bile and toxins from the intestines. Avoid sugar, alcohol, red meat, trans-fatty acids and processed foods. They are difficult for the liver to process. Avoid high doses of niacin and vitamin A because they can raise liver enzymes.

Avoid excessive use of alcohol, medications and recreational drugs. Exercise promotes liver health by increasing circulation. It also stimulates the bowels to release processed toxins. Slow bowel transit time allows toxins to re-circulate in the body and forces the liver to repeat its detoxifying activity.

Traditional Asian medicine identifies emotions as a contributing agent in many disease processes. The liver is affected by anger. Anger reduction techniques, like biofeedback, or activities, such as yoga, can improve liver functioning.

Sometimes the liver’s pathways are not working up to speed or become blocked. The back up of waste material makes it harder for the rest of the body to function normally and ultimately leads to disease. Since the environment in which we live makes it impossible for us to maintain a pristine lifestyle, regular liver cleansing is essential. Liver detoxification involves dietary, supplemental and physical interventions. For more information see the article on detoxification. The most effective nutritional supplement for liver detoxification is the herb milk thistle, containing sylmarin.

There are many vitamins, minerals and nutraceuticals that can be used to support the liver. Always consult a health professional before using liver supporting nutrients because speeding up the liver’s processing can affect medication levels in your body.

Curcumin: Liver Detox & Free Radical Fighter in One

2009-08-09T19:00:00.000-07:00

Neutralizes free radicals that help prevent and soothe osteoarthritis, rheumatoid arthritis, high cholesterol, cancer and infections ...

You are probably familiar with turmeric (Curcumin) as the spice that gives curried dishes their characteristic colour and flavour. Turmeric (Curcumin) contains antioxidant chemicals, called curcuminoids, for neutralizing free radicals. Free radicals are unstable molecules that cause damage to the body’s tissues when they bump into healthy cells. Thus turmeric can be used to stop infections, protect the liver from toxins and may be useful for cancer.

The same molecules inhibit inflammation, thus acting as pain relieving agents. Turmeric has been shown to improve joint mobility and reduce the pain and swelling associated with all forms of arthritis. This activity is equivalent to the effect of some NSAID drugs. Turmeric lowers the level of harmful, or LDL, cholesterol and increases the level of helpful, or HDL, cholesterol. It also increases circulation and blood flow. All of these properties make turmeric a good choice for individuals with compromised circulation, heart disease and high cholesterol.

Curcumin can be used as a spice, encapsulated herb, dried herb, tincture or liquid extract. Better quality supplements are standardized which is an assurance that the product contains turmeric and has some active properties. Turmeric is found as a component of pain relieving, anti-inflammatory and cholesterol lowering formulas. Turmeric may be found in topical creams or gels for pain relief. Turmeric supplements are sometimes labelled as curcumin.

Turmeric contains substances that decrease your blood clotting ability therefore those with active bleeding, or those who use blood thinners, aspirin or NSAIDs should use caution. For the same reason, stop using turmeric 2 weeks prior to surgery or dental procedures. Turmeric may alter the effectiveness of some heart and cholesterol medications. Turmeric may irritate the gastrointestinal tract and liver or gallbladder, in some individuals, because it causes the release of digestive juices.

Increase Thyroxin Production with Supplements

2009-06-04T09:38:00.000-07:00

The thyroid gland sets the metabolic rate for the body . This small gland, located around the throat, ultimately regulates digestion, the metabolism of sugar, fat and protein, temper-ature, nervous system function, heart rate, muscle and bone growth, fertility and skin health. A delicate balance needs to be struck between adequate metabolism for all of the body’s functions while allowing time for repair and rejuvenation of the body systems.

Low thyroid function is common in today’s society. This is due in part to stressful lifestyles, lack of nutritious foods and an increase in environmental pollutants. Weight gain, frequent infections, hair loss, dry skin, cold skin, poor nail growth, high cholesterol, swelling of the hands and feet, menstrual irregularities, goiter, fatigue, an increased need for sleep, decreased initiative, lack of concentration, poor memory, bowel changes, muscle and joint aches, allergies and asthma are all typical signs and symptoms of low thyroid functioning.

Thyroxin is available only by prescription in Canada. A supplement called Thyroid or Armour thyroid contains both T4 and the more active T3. This is important for a small percentage of people that cannot convert T4 into T3. Most thyroid glandular supplements are certified thyroxin- free to eliminate the risk of sending its users into a hyperthyroid state. The best source for glandular extracts is New Zealand where they are free from pesticides, growth hormones, antibiotics and disease.

To enhance the body’s production of thyroxin without taking thyroxin itself there are several options. For specific information (dosing, safety issues, etc.) on each supplement follow the link. Protein intake is important because it contains the amino acid tyrosine, a precursor to thyroxin. A variety of vitamins and minerals are needed to produce and convert thyroxin into the more potent T3. These nutrients include iodine, copper, zinc, selenium, vitamin A and vitamin E. Thyroid glandular is an extract of the thyroid gland of an animal, usually a sheep or cow.

It supports the activity of the thyroid and regulates metabolism. It may provide its users with a mild increase in energy and stamina. Dietary considerations for optimizing thyroid functioning include avoiding chlorinated and fluoridated water because they block iodine receptors in the thyroid. Also avoid broccoli, brussel sprouts, cabbage, cauliflower, kale, peaches, pears, rutabagas, soybeans, onions, spinach and turnips because they suppress thyroid hormone function.

5-HTP: Natural Serotonin Boost Without Anti-Depressant Drugs

2009-06-04T09:26:00.001-07:00

Tryptophan is an essential amino acid, meaning that it must be obtained from dietary sources. It plays several important roles in the human body. Tryptophan is the precursor to the B vitamin, niacin. Niacin is an important vitamin for the functioning of the nervous system. It has been well researched for its ability to improve mental illnesses such as schizophrenia. It also helps the digestion of fats, carbohydrates and protein because niacin is needed in the coenzymes that speed up these reactions.

Niacin plays a part in the production of stomach acid and bile. One form of B3, niacin, lowers cholesterol because niacin is involved in chemical reactions that metabolize fats. Niacin also causes the release of histamine, a chemical responsible for dilating vessels. Thus it benefits cardiovascular diseases, where circulation is compromised, and diabetes, where decreased circulation causes numbness in the extremities. To further help with diabetes, niacin regulates blood sugar as a component of glucose tolerance factor. Niacin can also help allergy sufferers by depleting the body’s histamine stores. Histamine release leads to allergic symptoms like runny nose and itchy, watery eyes. Tryptophan is also a precursor to 5-HTP (5-hydroxytryptophan), which in turn creates the hormones serotonin and melatonin. Serotonin regulates mood, behaviour, appetite, dilation of blood vessels and many other body processes.

5-HTP has been favourably compared to tricyclic antidepressants and Prozac for its ability to alleviate depression. Serotonin is released in response to fullness and regulates appetite. Deficiency of serotonin can lead to overeating and obesity. This also accounts for the fact that when we are under stress our appetite tends to change. Some people become deficient in serotonin and gain weight because they overeat. Others lose their appetite partly because their brain is reacting to high levels of serotonin released during the stressful time. Serotonin also decreases the diameter of blood vessels. This is helpful in headaches and migraines that are caused by increased blood flow in the brain.

Melatonin regulates the body’s sleep/wake cycles. Optimal levels of melatonin allow us to have restful and restorative sleep. Melatonin also cues the body to release growth hormone and sex hormones, which are used during sleep to repair body tissues and normalize hormone levels. Finally melatonin is an antioxidant that protects tissue by neutralizing damaging free radicals. The amount of melatonin produced by the body naturally declines as we age so supplementing with 5-HTP may be a means to prevent age-related disease.

Tryptophan and 5-HTP are recommended by natural health practitioners for insomnia, jet lag, aging, cancer, frequent colds and flus, PMS, memory loss, arteriosclerosis, high cholesterol, blood sugar imbalances, allergies, stroke, Alzheimer’s disease, headaches, migraines, obesity, fibromyalgia, stress, anxiety, hyperactivity, depression and smoking cessation.Supplements of L-tryptophan are restricted because contaminated tryptophan products have lead to deaths in the US. Consequently, 5-HTP, an activated form of L-tryptophan, is used as a supplement. It can be purchased in tablets or capsules. Taking your 5-HTP supplement with a high-carbohydrate food or drink, like juice, will increase its absorption. Excessive use of 5-HTP alters the levels of some immune cells.

Regular laboratory testing is recommended. Do not use 5-HTP if you are pregnant, nursing, have autoimmune disease or cancers of the immune system. 5-HTP interacts with antidepressant medication. 5-HTP has additive effects when taken with St. John’s wort, SAMe and tryptophan. It may irritate the digestive tract of sensitive individuals.

Decrease Estrogen Dominance with D-Glucarate

2009-06-04T09:13:00.000-07:00

Glucaric acid is naturally produced by the body and can be taken in by eating fruits and vegetables. Supplemental glucaric acid is formed by adding calcium to produce calcium D-glucarate. It is a detoxifying agent that works to increase liver processes that neutralize harmful chemicals and metabolic byproducts. Preliminary studies have been done on calcium D-glucarate for cancers of the breast, prostate and colon.

Calcium D-glucarate has been shown to decrease enzymes that are thought to stimulate cancer growth. It also helps with hormonally related cancers by decreasing the resorption of estrogen from the gastrointestinal tract. Calcium D-glucarate may also be of benefit for individuals with high cholesterol by decreasing the resorption of cholesterol from the bile, as it travels through the intestines. Interestingly animal models have shown that calcium D-glucarate can decrease kidney damage that is caused by antibiotic use. Calcium D-glucarate may be a beneficial treatment for cancer, high cholesterol and drug induced kidney damage.

Glucaric acid is a nutrient found in many fruits and vegetables. Supplemental glucaric acid is bound to calcium for stability. It is available in capsule or tablet form. Use of calcium D-glucarate in pregnancy and lactation has not been studied. There are no reported side effects for calcium D-glucarate. Calcium D-glucarate may interact with drugs such as diflunisal, ketoprofen, lorazepam, and morphine that are processed by the same set of enzymes in the liver. Alcohol may decrease the effectiveness of this supplement.

Detoxify Heavy Metals

2009-05-15T09:20:00.000-07:00

Heavy metal toxicity is more common than you might expect, especially from mercury. Regular detoxification with cleansing programs and daily use of the right supplements can help your body to stay free of toxins...

Often overlooked, Mercury toxicity can play a large role in the development of common disorders. Sub-clinical mercury toxicity occurs when there is enough mercury in the body to aggravate a number of symptoms or other disorders, but not identifiably high enough to meet the clinical definition of toxicity by this heavy metal.

Complicating matters further for the treatment of moderate mercury toxicity is that different people will generally tolerate different levels of mercury in their bodies. Common health concerns aggravated by even moderate levels of mercury include: candida, allergies, MS, Lupus, adrenal stress, depression, anxiety, fatigue, leaky gut and others.

Mercury is a highly toxic substance that is found throughout our environment. We take in small amounts of the metal from our water and food supply, especially when we eat fish. Everyday products like cosmetics, fabric softeners, batteries, plastics and paints also contain trace amounts. The prime source of mercury exposure is through mercury dental fillings. Mercury particles released from the amalgams enter the blood stream slowly on a daily basis gradually over time and get stored in tissues, where they begin to have a negative effect on different bodily functions.

Mercury goes into the central nervous system and brain where it tends to deposit in the pain center. It can also cause kidney, cardiac and respiratory problems. Significant amounts of mercury in the body have been known to cause asthma, arthritis, depression, hyperactivity, dermatitis, dizziness, fatigue, gum disease, hair loss, nausea, diarrhea, insomnia, headaches, slurred speech, memory loss, muscle weakness and increased salivation.

Mercury detoxification involves dietary, supplemental and physical interventions. It focuses on ways to safely move the mercury out of storage, through the circulation and out of the body. It is essential that the main organs of detoxification, the liver, kidneys and bowels are working properly so that the mercury does not redeposit in other areas.

For information on general detoxification see the article titled, Detoxification. Once the body is functioning optimally it is time to remove mercury from the system.

Removal of mercury amalgams should be done by a dentist with specialty in the area. This will ensure that steps are taken to prevent more mercury from going into the body during the removal process. They will also offer guidance on how many should be taken out at one session, the length of time between sessions and what type of filling should replace the amalgams.

Chelation therapy is an intravenous process that can be used to remove mercury, and other heavy metals, from the system. Contact a health care professional who does chelation therapy to discuss if this is an option for you.

A number of different nutritional supplements can provide support if you suspect mercury is having a negative effect on your health.

NAC. This amino acid has a potent chelating effect on all heavy metals, including mercury. Chelation occurs when the metal is bound to an acid (in this case an amino acid). This allows the mercury to be pulled out of the tissues and then excreted during the natural processes of elimination. NAC is generally tolerated well by most people and does not usually cause any of the typical symptoms associated with detoxification. In fact, it can be used when mercury fillings are being removed to help prevent re-absorption of the mercury released during the process of removal. NAC also helps to cleanse the liver which can make it easier for it to detoxify the body and deal with toxins like heavy metals easier. NAC is also used by the body to manufacture another amino acid, glutathione, which plays a very important role in detoxifying chemical pollutants in the body. People with mercury toxicity are often deficient in glutathione because mercury interferes with its activity. Glutathione can be taken as a separate supplement, but because of its molecular structure and poor absorption, taking NAC has been proven to raise blood levels higher than taking actual glutathione itself.

VITAMIN E and SELENIUM. These two nutrients are potent antioxidants that work together to fight the effects of mercury toxicity. They help the body manufacture an enzyme (glutathione peroxidase) that enables the body to deal with toxins like heavy metals effectively. Higher levels of mercury increase the body’s need for this important enzyme which it quickly depletes.

ANTIOXIDANTS, ESPECIALLY FOR THE BRAIN. Mercury causes an incredibly high amount of free radical damage to the body, in particular to the brain and nervous tissues. This is partly why people with mercury toxicity often feel depressed, have trouble concentrating, and feel fatigued. Not all antioxidants can easily permeate the protective membranes that surround the brain, two in particular that can are grape seed extract and ginkgo biloba. Both contain active nutrients called polyphenols which are much stronger in their free radical quenching effect that either vitamin C or beta carotene. While these others are necessary for other functions in the body (including the detoxification of mercury), ginkgo and grape seed, because of their affinity for the brain are more effective in this respect. Other antioxidants that can be used to support mercury detoxification and during mercury amalgam removal are: alpha lipoic acid, methionine, zinc, carotenoids, pycnogenol, chlorella, and green tea.

DETOX SUPPLEMENTS like milk thistle, dandelion, garlic, burdock, fibre, and oxygen supplements can offer support for mercury detoxification in a secondary way because they all support different organs or systems involved in the general processes of elimination and detoxification in the body. Milk thistle supports the liver, dandelion the kidneys and urinary tract, garlic and burdock the blood, and fibre the intestines. Because these organs and systems are stressed further during mercury detoxification, it is important that they be supported as much as possible to prevent re-absorp-tion of the mercury or other toxins.

Eat the following foods to help the body process mercury, sulphur-containing foods (beans, onions and garlic), fibre (oat bran and apple pectin), cilantro, fresh fruits and vegetables. Alfalfa sprouts contain nutrients that help the body eliminate toxins. Drink 2L of steam distilled water daily. Eat fish in moderation. The fatty tissue contains most of the toxins so always broil fish to remove as much fat as possible. Avoid packaged or fast foods, coffee, black tea, chocolate, alcohol, white sugar, salt, condiments, tobacco, dairy products, fried food, preservatives and artificial sweeteners.

Moderate physical exercise increases circulation and helps the body to eliminate toxins. Reduce your stress level because stress is an additional burden on the organs of detoxification. Brush your skin daily (towards the heart) with a natural fibre brush. This stimulates the immune system and increases circulation. At the end of your shower alternate several rounds of hot and cold water (30 second to 1 minute intervals) always ending with cold. This hydrotherapy treatment increases the immune system and aids in detoxification. Sauna treatments will also increase the effectiveness of detoxification but make sure to increase your fluid intake to avoid dehydration.

Click here for more information about how you can detoxify your body.

Enzymes: Key to Digestive Health

2009-05-15T08:04:00.000-07:00

Enzymes are catalysts of chemical reactions. This means that they initiate and increase the rate of one or several body processes. Without enzymes, reactions in the body would take place too slowly to maintain life. Digestive enzymes are responsible for breaking down food particles so that they can be absorbed in the intestinal tract and either used for energy or stored for later use.

There are three main categories of digestive enzymes, amylase, protease and lipase. Amylase enzymes digest sugars, for example, like milk sugar is digested by lactase and cane sugar by sucrase. Amylase is found in saliva, pancreatic juice and intestinal juice. Proteases are responsible for breaking down protein. It is found in intestinal and pancreatic juice. Lipases digest fat and are released in the stomach and intestines.

Enzymes naturally occur in all raw foods. When referring to the “ripeness” of a food we are talking about its readiness to be eaten. Ripe foods are most abundant in enzymes that are used for digestion. Rancid foods are already being digested by the naturally occurring enzymes. Unfortunately enzymes are destroyed by the cooking and processing of foods. This means that most of the foods the average person consumes are deficient in enzymes. The body must do all of the work to digest the food or, more commonly, foods are improperly digested. The term “leaky gut” is used to describe undigested protein particles that get into the bloodstream and cause allergic reactions. This is one reason why digestive enzyme supplements can improve lots of health complaints. They are widely recommended by natural health practitioners for indigestion, gas, bloating, arthritis, autoimmune disorders, food allergies and skin conditions.

There are many commercial digestive enzyme preparations, each with a unique mix of enzymes. Choose a supplement that contains enzymes for the type of nutrient, or nutrients, you have trouble digesting. There are vegetarian and animal source supplements. Digestive enzymes can be in tablets, capsules, liquid or powder form. Each type of enzyme has different units of strength, and unfortunately there is no standardization with regard to which units are used on the product label, making it difficult for the consumer to judge the potency of enzyme supplements.

Enzyme supplements may contain betaine HCl, to increase stomach acid and facilitate the workings of the enzymes, or ox bile, to digest fats.Do not take digestive enzymes if you are pregnant or nursing. Do not use digestive enzymes if you have active bleeding, blood disorders or if you use blood thinners. Discontinue digestive enzymes 2 weeks prior to dental work or surgery.

Eldberry: Inhibits Replication of Viruses

2009-05-15T07:56:00.000-07:00

Elderberry tackles toxins, reducing damage to tissues all over your body ...

Elder was used as a food in ancient times but it also has an extensive history of medicinal usage. Extracts of elder berries have been shown to inhibit the replication of the influenza virus, making it a suitable herb for the treatment and prevention of the common cold and flu. Elderberries also contain large amounts of flavinoids, which act as antioxidants.

Free radicals are unstable molecules that in their bid to become more stable must bump into healthy cells and cause damage. Elderberries antioxidant properties neutralize free radicals and therefore reduce damage to tissues all over the body, including those that are infected. Elder flowers act as a diuretic and diaphoretic, aiding the body in the release of excess fluid through the kidneys and the skin (via the sweat). Elderflower tea can be used as a wash over skin irritations. Elder is recommended by natural health practitioners for a variety of conditions including prevention of colds and flus, treatment of infections, skin infections, wound cleansing, water retention and fevers.Elderberries can be purchased as a dried berries, encapsulated berries, liquid extract or tincture.

In general, liquid preparations of elderberry are stronger than dried preparations. Elderberries are found in formulas for colds and flus. Elderflowers can be purchased as lose herb, encapsulated herb or tincture. They are found in formulas for water retention and kidney cleansing. By purchasing standardized elder supplements one can be sure that there are some berries and/or flowers in the formula.The stems of elder contain the toxin cyanide and should not be used. Use caution when taking elder for long periods of time if you are on heart medication, lithium or diuretics because elder can alter the levels of these medications. Short-term use of elder has not been found to affect medication levels.

Click here for exact dosage information on how to take Elderberry

2009-04-04T14:22:00.000-07:00

Wrinkling of the skin is inevitable, but by taking antioxidants you can reduce the onset and severity of wrinkles...

If you live long enough you will eventually develop some skin wrinkling. But what can we do to minimize the appearance of wrinkles? Let’s look at the causes. A wrinkle forms when the skin loses its elasticity and maintains a permanent crease.

It usually happens around the eyes, cheeks and lips because these areas repetitively form facial expressions like smiling or frowning.

The most important factor in the development of wrinkles is sun exposure. Damage from UVA rays, which are present all year round, can attribute to up to 90 percent of skin aging. As the skin is damaged, little by little each day, it loses its elasticity. A wrinkle is one of the end results of this damage. Other factors that contribute to wrinkled skin are nutritional status, habitual facial expressions, stress, skin care, environmental pollutants, smoking and heredity. To fight wrinkling topically, use a natural moisturizer with sunscreen protection everyday. Try to stay out of direct sunlight. Avoid harsh cleansing products; alcohol based toners, chlorinated tap water for drinking and bathing, perfumes and colourings in laundry and personal hygiene products. Use glycerin and natural soaps to wash your skin.

Invest in high quality natural cosmetics. Add a capsule of vitamin A or vitamin E oil into your moisturizer to protect the skin from free radical damage.

Dry skin brushing is a wonderful way to exfoliate the skin, increase circulation to the skin and invigorate the body. Use a natural bristle brush.

Dietary change is important for nourishing the skin. Water. Water. Water. Drink about 2 L daily. Eat foods high in zinc such as whole grains, sunflower seeds and raw nuts.

Eat lots of fruit, especially mango and apricot, for its water content and alpha-hydroxy acids.
Sulphur rich foods like garlic, onions, eggs and asparagus, provide raw material for building skin proteins. Essential fatty acids are a source of the good fats for the skin. Use cold pressed oils like flax, olive, sunflower and safflower. Avoid hydrogenated fats, fried foods, soft drinks, sugar, chocolate, junk foods, cigarettes and alcohol.

What you can do to help:

-Take grape seed extract or Pycnogenol
-Collagen supplements help to maintain the skin's elasticity
-Take supplements & herbs to help detoxify your body
-Ensure proper digestion
-Ese good hygiene
-Drink lots of good quality water

Did you know? (Wrinkle Facts)

-Sun exposure is the major cause of wrinkles
-Taking antioxidants can have an anti-aging effect on the skin
-Detoxifiction on a regular basis brightens the skin

Collagen for Skin and Joint Health

2009-02-21T18:30:00.000-08:00

Collagen is beneficial for Arthritis, skin ulcers due to vascular insufficiency, burns and wounds ...

There are four types of collagen in the body. Collagen type II is the primary component of cartilage, with types I and III also being present but to a lesser degree. Cartilage is the connective tissue disk that acts as a cushion and eliminates friction in your joints. As we age our ability to make collagen type II decreases and loss of collagen type II decreases the integrity of cartilage.

Wear-and-tear injuries occur in the joints and cause less support, less cushioning and more friction. Collagen type II also has anti-inflammatory properties, which help the joint to repair itself after injury. As a supplement collagen acts as a source of amino acids for use in making and repairing connective tissue all over the body. Thus collagen is used to repair skin that is damaged by wounds and burns. It heals skin ulcers by repairing the skin and increasing the integrity of the arteries and veins. Collagen is added to skin care products for topical application against wrinkles and age spots. Natural health practitioners also recommend collagen type II for joint injury, arthritis, joint inflammation, skin ulcers, burns and wounds.

Collagen type II can be found as encapsulated powder or liquid. It is usually combined with other joint repairing nutrients and vitamins. Collagen type II is found as a component of pain relieving and anti-inflammatory formulas. It is often added to anti-aging skin care products.

Collagen type I and III are also available and should be used after good results are found with type II to further rebuild damaged joints or tissue.There is no toxicity, side effects or contraindications for the use of collagen. Collagen should be taken with a juice that is high in vitamin C or a vitamin C tablet to improve its absorption. Depending on the severity of joint destruction collagen may need to be taken for a few months before results are seen.

To read a complete article on joint health, click here.

CoQ10: Heart and Immune Health

2009-02-21T16:56:00.000-08:00

It has anti-aging properties because as an antioxidant it protects the body against environmental pollutants other substances that and lead to aging. Coenzyme Q10 is especially important in areas of high metabolic activity because it is involved in the production of ATP, the primary source of energy for our body. Deficiency of coenzyme Q10 is so harmful that low levels of this nutrient have been linked to heart attack. Coenzyme Q10 is an important supplement for use in cardiovascular disease, hypertension, aging, obesity, cancer, chemotherapy, chronic fatigue syndrome, AIDS, allergies, ulcers, diabetes and periodontal disease.Coenzyme Q10 is present in our food in small amounts. Supplements vary widely in quality and price.

Most supplements are fat-soluble which can be a problem for those with an impaired ability to digest fats. Newer technology makes coenzyme Q10 water-soluble and claims to improve the body’s uptake by up to three times. It can be found in formulas for enhancing cardiovascular health and preventing age related disease. It is often combined with other antioxidants.

Another name for coenzyme Q10 is ubiquinone. Coenzyme Q10 may decrease the effectiveness of warfarin. The following prescription medications deplete coenzyme Q10 and supplementation is strongly advisable: hydralazine, thiazide diuretics, cholesterol lowering medication, sulfonylureas, beta blockers, tricyclic antidepressants, chloropromazine, clonidine, methyldopa, diazoxide, biguanides and haloperidol.

The latest form of CoQ10 supplements is the superior Ubiquinol form, which is the biologically active form used in the body.

Inositol: Mood and Immune Support

2009-02-21T16:22:00.000-08:00

Inositol is a member of the B complex. It is known as a fat emulsifier (lipotropic) and it works well with choline. Inositol helps to regulate both fat metabolism (both the good and bad) & cholesterol metabolism in the liver and gallbladder, breaking them down into smaller particles, which makes it easier for your body reduce their accumulation. It also reduces fatty build-up in organs like the liver.

Inositol is important for healthy hair growth. It also has a calming effect on the mind by helping to produce brain chemicals (neurotransmitters) like acetylcholine. It is used in the treatment of depression, obsessive-compulsive disorder, anxiety, arteriosclerosis and eczema.All of the B vitamins work together and are best used by the body in a B complex. Most B vitamins are water-soluble and any extra vitamins from large doses are flushed through the kidneys. It is best to take lower dosages of the B complex several times a day. Spray or sublingual forms of B vitamins are more easily absorbed. If additional supplementation of inositol is needed it can be taken in addition to a B complex. Inositol is a component of lecithin. Oral contraceptives, estrogen, sulfa drugs, food processing, coffee and alcohol deplete inositol.

Recent Studies have also shown that Inositol in the IP6 (hexaphosphate) form can play an important role in the normalization of cell growth and division for those concerned about cancer.

To read more about Inositol or other supplements, click here

Natural Menopause without HRT

2008-11-14T22:07:00.000-08:00

HRT, Hot flashes, insomnia, mood swings,& an increased risk of heart attack and stroke. Read on to discover how you can make a smooth transition...

Once treated by mainstream medicine as a disease, menopause is a normal transition in a woman’s life from an age of fertility to one of wisdom. Like anything important in a woman’s life, this transition can sometimes be a challenge. With the recent revelation that standard hormone replacement therapy for the relief of hot flashes caused a significant increase in the risk of cancer, a course of action for support during this transition can be confusing.But there are effective and safe alternatives to HRT with drugs.

Clinically, menopause is complete when one year has passed since the cessation of menstruation. The perimenopausal period can last for several years. During this time women experience gradual cycle changes like more or less bleeding and variations in cycle length. Anemia can occur due to heavy menstrual bleeding. Another way to experience menopause is through the removal of the ovaries. Hormonal shifts during perimenopause or after ovary removal cause hot flashes, night sweats, vaginal dryness, low libido, urinary incontinence, dizziness, heart palpitations, headaches and mood swings. Factors that aggravate symptoms are poor diet, stress, alcohol, caffeine, tobacco and spices.

Around menopause hormone release occurs sporadically and produces symptoms such as hot flashes, night sweats, vaginal dryness, low libido, urinary incontinence, dizziness, heart palpitations, headaches, irregular cycles, irregular bleeding and mood swings. Estrogen receptors are located on non-reproductive cells too. Therefore, menopause affects the aging of a women’s whole body. Skin cells need estrogen to stay smooth and moist. The thyroid gland uses estrogen to maintain body temperature. Proper bone formation requires estrogen. The arteries and heart require estrogen for maintaining their functioning.

Progesterone and testosterone levels also decline in menopause. Progesterone has a calming affect on the brain and nervous system and menopausal women may suffer with anxiety, depression or other emotional concerns. Testosterone regulates the libido and contributes to a decrease in sex drive often reported by menopausal women.

The typical perimenopausal symptoms are treated conventionally by synthetic hormone replacement of estrogen, progesterone and/or testosterone. It decreases perimenopausal symptoms and was also believed to protect against heart disease, bone loss and some cancers. Recently these benefits have been called into question. New research suggests that there may also be health risks associated with hormone replacement regardless of whether the source is synthetic or natural. Talk to a health professional about the benefits and drawbacks of hormone replacement.

The relief of these symptoms and natural support for the increased risk of other health concerns aggravated by menopause should include some or all of the following: balancing of hormones (sex hormones as well as adrenal and thyroid hormones), reducing symptoms like hot flashes and mood swings, supporting bone health, and supporting heart health. Natural support of the menopausal woman involves supporting the whole body because at menopause women lose the protective effect of estrogen on the body. The skeletal and cardiovascular systems are especially susceptible to degeneration due to low estrogen levels.

HORMONES: A DELICATE BALANCE

Hormones are very powerful substances that regulate bodily functions and cause dramatic changes in our health. As estrogen levels decline and fluctuate during the perimenopausal and menopausal periods, the normal balance of this group of hormones is disrupted and typical menopausal symptoms result. Many herbs contain safe and naturally occurring estrogens and can be used as natural hormone replacement therapy without the side effects of conventional HRT. Some of these herbs include: Vitex, dong quai, black cohosh, damiana, soy extracts, licorice and others. Use standardized extract versions of these plants as they are stronger than the raw versions and contain a consistent amount of active ingredient. Progesterone levels can also be optimized with the essential fat supplements primrose oil or borage oil. Both of these contain the essential fat GLA which your body needs to produce progesterone. Both of these work well combined with vitamin E. An imbalance between estrogen and progesterone is largely the reason why women experience hot flashes and an increased risk of heart disease and osteoporosis.

Click here to continue reading the rest of this article

Collagen and Joint Health: Better than Glucosamine

2008-11-14T22:00:00.000-08:00

There are four types of collagen in the body. Collagen type II is the primary component of cartilage, with types I and III also being present but to a lesser degree. Cartilage is the connective tissue disk that acts as a cushion and eliminates friction in your joints. As we age our ability to make collagen type II decreases and loss of collagen type II decreases the integrity of cartilage.

Wear-and-tear injuries occur in the joints and cause less support, less cushioning and more friction. Collagen type II also has anti-inflammatory properties, which help the joint to repair itself after injury. As a supplement collagen acts as a source of amino acids for use in making and repairing connective tissue all over the body. Thus collagen is used to repair skin that is damaged by wounds and burns. It heals skin ulcers by repairing the skin and increasing the integrity of the arteries and veins. Collagen is added to skin care products for topical application against wrinkles and age spots. Natural health practitioners also recommend collagen type II for joint injury, arthritis, joint inflammation, skin ulcers, burns and wounds.

Collagen type II can be found as encapsulated powder or liquid. It is usually combined with other joint repairing nutrients and vitamins. Collagen type II is found as a component of pain relieving and anti-inflammatory formulas. It is often added to anti-aging skin care products. Collagen type I and III are also available and should be used after good results are found with type II to further rebuild damaged joints or tissue.

There is no toxicity, side effects or contraindications for the use of collagen. Collagen should be taken with a juice that is high in vitamin C or a vitamin C tablet to improve its absorption. Depending on the severity of joint destruction collagen may need to be taken for a few months before results are seen.

Collagen– QUICK FACTS

SOURCES
· Bovine, poultry

APPLICATIONS
· Arthritis, skin ulcers due to vascular insufficiency, burns, wounds.

OPTIMUM DOSAGE
· 600-1200 mg daily. (Clinical doses may be higher as recommended by your practitioner).

WORKS WELL WITH
· Vitamin C, Chondroitin sulfate, MSM, glucosamine, calendula, vitamin E.

IMPORTANT INFORMATION
· There is no toxicity, side effects or contraindications for the use of collagen.
· Collagen should be taken with a juice that is high in vitamin C or a vitamin C tablet.

CoQ10: The Heart, Immune and Antioxidant Nutrient

2008-11-14T21:53:00.000-08:00

Coenzyme Q10 is one of the ten types of coenzyme Q that are found in nature, but the only one that is used by humans. It is a fat-soluble antioxidant. This means that it can work in areas like our mitochondria (the powerhouse of the cell) and cell membranes, to deactivate harmful free radicals. Free radicals are unstable molecules that in their bid to become more stable must bump into healthy cells and cause damage. Coenzyme Q10’s antioxidant properties neutralize free radicals and therefore reduce damage in tissues.

It has anti-aging properties because as an antioxidant it protects the body against environmental pollutants other substances that and lead to aging. Coenzyme Q10 is especially important in areas of high metabolic activity because it is involved in the production of ATP, the primary source of energy for our body. Deficiency of coenzyme Q10 is so harmful that low levels of this nutrient have been linked to heart attack. Coenzyme Q10 is an important supplement for use in cardiovascular disease, hypertension, aging, obesity, cancer, chemotherapy, chronic fatigue syndrome, AIDS, allergies, ulcers, diabetes and periodontal disease.

Coenzyme Q10 is present in our food in small amounts. Supplements vary widely in quality and price. Most supplements are fat-soluble which can be a problem for those with an impaired ability to digest fats. Newer technology makes coenzyme Q10 water-soluble and claims to improve the body’s uptake by up to three times. It can be found in formulas for enhancing cardiovascular health and preventing age related disease. It is often combined with other antioxidants. Another name for coenzyme Q10 is ubiquinone. Another form, called "ubiquinol" is a more advanced and more biologically active form of Coenzyme Q10; it is preferred for use in many clinical applications.

Coenzyme Q10 may decrease the effectiveness of warfarin. The following prescription medications deplete coenzyme Q10 and supplementation is strongly advisable: hydralazine, thiazide diuretics, cholesterol lowering medication, sulfonylureas, beta blockers, tricyclic antidepressants, chloropromazine, clonidine, methyldopa, diazoxide, biguanides and haloperidol.

Don't Forget About Parasite Cleansing

2008-10-05T12:50:00.000-07:00

At one time de-worming was as routine as spring cleaning, but now people are becoming more aware of the need for doing a parasite cleanse...

Parasitic infections in the gastro-intestinal tract are common. Eighty percent of North Americans harbour one or more parasites. It is so wide-spread because of international travel, immigration, contamination of the water and food supply, use of daycare centres, household pets, antibiotic use and chemical contamination. Giardia and pinworms are the two most common intestinal parasites.

Intestinal parasites cause illness by competing with the host for nutrients and secreting waste products that cause allergic and autoimmune reactions.

Parasitic infections in the digestive tract can be difficult to diagnose because the symptoms look similar to other abdominal illnesses. Common symptoms include appetite changes, abdominal pain and cramping, diarrhea and stool changes. Dehydration may occur due to the diarrhea. If the infection is long-term weight loss, malnourishment and chronic digestive problems manifest.
Conventional treatment involves the use of anti-parasitic medication. This usually takes care of the current infection. However, the body becomes susceptible to subsequent infections if friendly bacteria are not replaced.

Good hygiene is important to prevent parasitic infections. Wash your hands, with soap, before eating and wash your hands frequently when preparing food. Wash your hands after using the toilet. Always cook foods fully and use a fork thermometer for checking the temperature inside of cuts of meat. The most contaminated foods are commercial pork products followed by beef, chicken, lamb and fish. Wash fruits and vegetables with 1 tbsp of apple cider vinegar in one gallon of water and soak for 15 minutes.

The best way to prevent parasitic infections is to have a healthy immune system and good digestive environment. Take extra precautions while traveling and camping. Ensure that the water supply is safe or use water bottles with built-in filtration systems.

Avoid foods that stimulate parasite growth such as gluten containing grains, dairy products, eggs, artificial sweeteners, food additives, alcohol, caffeine, sugar, soft drinks, peanuts and cashews. Eat foods that are high in carotenes like sweet potatoes, carrots, spinach, squash, kale and cantaloupe.

Eat foods that are high in antioxidants and vitamin C like citrus fruits, broccoli, strawberries, melons and brussel sprouts. Rice products and blueberries help to stop diarrhea.
Well-cooked lamb, poultry and fish are high in protein and help to heal the intestine. Foods that kill parasites are garlic, raw pumpkin seeds, fresh coconut, papaya and papaya seeds.
Parasites undergo larval and adult phases that coordinate with the moon cycle. The most effective time to start treatment is a few days before the full moon. Ensure that the treatment continues through several cycles in order to make sure all of the organisms are destroyed.

Follow this link for a list of supplements that you can use for parasite detoxification:
http://www.nationalnutrition.ca//HEALTHCONCERNS_giparasites.aspx

Homeopathic Remedies: Natural First Aid

2008-10-05T12:36:00.000-07:00

FIRST AID AND HOMEOPATHY

Homeopathy presents an excellent tool for many first aid situations and is easily applied, even by the novice user. They have a long history of use, are effective and fast acting, which makes them ideal for first aid. The following is a list of common injuries and ailments and the remedies that will help to alleviate the symptoms. Keep these ones on hand for whenever you might need them - conveniently in your first aid kit along with your bandages and medical tape. All remedies can be used in a 30c potency or as otherwise stated. This is the average strength used for most applications. You can us them as either pellets or liquids form; either is suitable.

COLD AND FLU

Aconite: Used in any illness that begins suddenly and violently and works best when administered as early as possible.

Eupatorium: When the flu feels like it has gotten into the bones which then ache. Patient is very thirsty.

Ferrum Phos: Useful in the early stages when you are feeling rundown and tired.

Gelsemium: Colds and flu with much shaking and shivering. Weakness and heaviness in muscles. Might have a headache at back of head.

Oscillococcinum: Will often relieve the symptoms of flu if taken within first 48 hours. Can be used as a prophylactic during flu season to help prevent illness.

INSECT BITES AND STINGS

Ledum: Useful for puncture wounds that occur from a sharp pointy object. The area affected is generally cool.

Apis: For bites that are swollen, red, hot and shiny.

INJURY AND TRAUMA

Arnica: For bruising, swelling, stiffness, and aches in the body and muscles as a result of injury or overuse. Great for recovery from surgery and dental work. Can be used topically for bruises and bruised feeling muscles but should not be used on open wounds where it can cause a rash. This is the #1 remedy for a gunshot wound.

Calendula ointment: Excellent for scrapes, cuts, rashes, bites, and dry cracked skin. Will promote healing and discourage infection.

Hypericum: For crushing damage to fingers especially with severe nerve pain.
Ledum: For puncture wounds that result from a sharp pointy object. For tetanus with twitching of muscles near wound.

DIARRHEA & VOMITING

Arsenicum Album: Stool is small, dark, and putrid smelling. There is great exhaustion of the patient. Cannot bear the sight or smell of food. Nausea or retching after eating or drinking. Vomiting of blood, bile, or green mucus.

Veratrum Album: Diarrhea is watery, painful, copious, and forcibly evacuated. Exhaustion follows. Copious vomiting and nausea. Thirsty for cold water but vomits it back up right away.

Ipecac: Pitch-like stools. Grassy green. Frothy. Griping pains at the navel.
Persistent nausea and vomiting with much saliva.

TOOTHACHE/TEETHING

Chamomilla: Toothache in general. In teething where one cheek is red and hot and the other is white and cool. Use the 200c potency for teething babies.

Mercurius Solubilis: For newly formed abscess on tooth. Bad odor from mouth, and increased saliva are possible.

SUNBURN & HEAT EXHAUSTION

Apis: Tight, red, hot, shiny skin, all indicative of sunburn respond to Apis. Good for the chills that follow too much sun.

Belladonna: scarlet coloured burns, swollen and sensitive

Causticum: Use for old burns or poor recovery from burns.

HANGOVER:

Nux Vomica (Colubrina): A remedy for over indulgence of drugs and alcohol.

FEVER in CHILDREN

Belladonna 200c: High fever with red, hot face and glaring eyes. The fever produces a delirium state with hallucinations. Great children’s remedy. Can be used for scarlet fever in the 200c potency or as a prophylactic in the 30c potency.

Chamomilla 200c: Fever accompanied by irritability, restlessness, and peevishness.

Pulsatilla 200c: Chilled even in a warm room. Some parts of the body hot, others are cold. Children become clingy during illness.

You can find out more information about homeopathy by following this link: http://www.homeopathycanada.com/homeopathy/

Reduce High Blood Pressure Without Drugs

2008-07-13T12:46:00.000-07:00

Frequently undiagnosed or ignored because it's onset can be without symptoms, high blood pressure responds well to changes in diet, exercise level, & to the right supplements...

Hypertension or high blood pressure is known as a silent killer because people often do not know that they have it until the body is already damaged. If you think that you are at risk, it is important to have your blood pressure monitored regularly, because hypertension can lead to heart attacks, strokes, kidney failure and retinal (eye) damage.

The most common causes of hypertension are narrowed arteries or a decrease in arterial elasticity. Narrowing and hardening of the arteries are primarily caused by eating too much of the wrong types of fats. It is important that you get enough of the right kinds of fats to limit this damage and to promote health. Other causes are kidney disease, heavy metal toxicity, obesity, stress and poor diet. Some of these factors are beyond our control, but many can be changed through diet, lifestyle changes, detoxification, and a combination of the right supplements and complimentary therapies.

Most people are do no have symptoms because their blood pressure rises slowly over many years. Symptoms of fluctuating blood pressure may be present and include headaches, dizziness, fatigue, nosebleeds and flushed cheeks. Symptoms of decreased circulation can accompany high blood pressure and include angina, leg pain, forgetfulness and ringing in the ears. Official diagnosis of hypertension is made when blood pressure readings over 140/90 are found on at least three occasions. In people over 50 the exact reading necessary to diagnose hypertension can be variable. A single reading of high blood pressure is generally not accepted as official because environmental factors such as stress and the amount of salt recently eaten can skew the reading.

Your blood pressure is measured in two ways: when the heart is beating (systolic) and in between beats (diastolic). The first (higher) number is the systolic and the second (lower) number is the diastolic pressure. If you have consistently high blood pressure, you might consider purchasing a digital blood pressure cuff which conveniently allows you to measure your own blood pressure in your own home or office. (Click here to view a video describing high blood pressure).

Conventional treatment of hypertension involves medication to decrease blood volume (diuretics, ACE inhibitors) or reduce tension in the vessels (beta-blockers). Diuretics increase the excretion of minerals like magnesium and potassium. This can cause problems maintaining heart rhythm and muscle spasms. ACE inhibitors deplete zinc. Beta-blockers deplete coenzyme Q10. Other medications may be given to control the root cause of the high blood pressure like sedatives, cholesterol reducing drugs or drugs to maintain kidney function.

Natural treatment of hypertension involves lifestyle and dietary changes. Use stress reduction techniques such as regular exercise, deep breathing and massage. Chiropractic care will align the upper spine to ensure proper nerve conduction to the heart. Hydrotherapy using cold arm baths can decrease blood pressure.

Emotions such as worry and fear can contribute to hypertension and should be addressed. Colour therapy and biofeedback have been studied with regard to their blood pressure lowering effects. You might also explore a variety of different chelation treatments available which have been clinically proven to cleanse the arteries of blockages.

Chelation treatments available include: intravenous (available in clinics), oral tablets, and a new suppository form proven nearly as effective as I.V.

The standard North American diet predisposes people to developing high blood pressure due to its saturated and trans fatty acid content. To prevent hypertension maintain a healthy weight. Drink lots of clear fluids and eat raw fruits, vegetables and whole grains. Include green leafy vegetables, nuts, seeds, fish, vegetable protein, like soybeans, and unrefined oils like olive, flax and sunflower in your daily diet. Foods to avoid are any junk foods, fried foods, processed foods, fast foods, white flour products, white sugar products, red meat, margarine, shortening, artificial sweeteners, diet foods, salt, coffee, colas and other caffeine sources. Eliminate alcohol, tobacco and highly spiced foods.

Oregano Oil: Immune Booster and More

2008-07-07T12:46:00.000-07:00

Oregano is a well-known spice in Italian cooking. This plant is just as useful in the medicine cabinet as it is in the kitchen. Oregano extracts have antibacterial, antiviral and antifungal activity. Chronic infections, like candida, and contagious new viruses, like SARS, seem to be inhibited by oregano. Oregano not only kills infecting microbes in the respiratory tract but also acts as an expectorant (helps to expel mucus) and antispasmodic (relieves coughing).

In the digestive tract oregano soothes digestion and decreases diarrhea, by stopping intestinal spasms. It also kills gastrointestinal microbes and decreases gas and bloating. Oregano can be used topically for skin infections, like athlete’s foot. Oregano may be recommended for treating colds, coughs, chronic respiratory conditions, yeast infections, viral infections, bacterial infections, diarrhea and indigestion.

Oregano can be purchased as a loose herb, encapsulated herb, spice or essential oil. The loose herb can be made into a tea for topical application, inhalation or internal use. Oregano may be a part of teas for soothing digestion. The spice is often added to dishes for prevention of bacterial contamination. Oregano can be found in combination products for colds and flus, immune boosting, candidiasis and digestion. The essential oil of oregano is a highly concentrated substance. It comes in various strengths, sometimes referred to as a percentage (i.e.: P73).

Stronger is not always better and if you are using oregano oil for the first time you will probably find a moderate strength preparation (40-60%) is suitable. When using essential oils topically, especially in sensitive areas, be sure to test the oil first on a small area. If necessary, dilute the oil in carrier oil, such as olive, almond or any cooking oil. When using essential oils internally keep in mind that they do not mix well in water.

Essential oils are toxic when taken internally in high doses. Oil of oregano should not be used in pregnancy or lactation. After oral use of oregano probiotic supplements should be used to replace beneficial bacterial flora.

Success Story: How I Beat Eating Disorders

2008-07-07T12:27:00.000-07:00

Tracey tells us how she was able to break the cycle of binging and purging and develop a healthy body and mind...
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At its worst I remember binging and purging and repeating again several times in the same day. I hated every minute of it. Deep down I desired to be healthy and live a healthy life style. I felt so far away from this goal during this time frame in my life...

Ever since I was little girl, I always wanted to be beautiful. I remember growing up with Barbie doll and Walt Disney images as role models, and later - as a teenager - the “flawless” supermodels portrayed in glamour magazines and soap operas. In retrospect I can see that this kind of thinking originated from the pressure of what women are required to become due to societal norms and beliefs.

But, I didn’t know that then. I grew up with these influences and felt immense pressure to achieve external beauty. I often felt inadequate, that I was never good enough.

In elementary school I would either eat too much or not at all to try to regulate my weight and to stay thin. This behaviour became a daily habit and it spiraled into a series of eating disorders that I would later endure for years. While I was never obese, I did experience weight fluctuations from binging, then starving myself. In high school I lived off slim fast shakes (Yuck! can’t stand them today) and was able to maintain a thin frame. While I was thin – almost skinny, I felt terrible. I was constantly tired and I often had trouble concentrating. I weighed about between 115 to 120 pounds for most of my teenage years, but I never felt satisfied nor did I ever feel confident, or happy. I was never thin enough.

In my early 20’s I started training at a gym. I enjoyed this so much, but what began as a healthy activity developed into an obsession. About this same time instead of binging and then starving myself, I started to purge after binges. I knew what bulimia was, but I ignored my behaviour because I wanted to be thin. I remember wanting to be healthy, but I also wanted to look good and in my mind looking good meant you had to be thin. I quickly dropped to 110 pounds in a very unhealthy way. I had no energy, I was very pale with sunken eyes, I had no shine to my hair, and my nails broke easily. I knew that I was damaging my body and wanted things to change for the better, so I would work out even harder.

I worked out seven days a week and ate three very tiny meals a day. Just a little bit of chicken and a few leaves of lettuce. I would sometimes workout four hours a day and also worked full-time 4-12 in a factory. At the time I had three jobs and a daughter that I was raising on my own. The gym became the most important thing in my life at the time, I could never miss it. I worked at my other two jobs on the weekend. I developed Bulimia at the age of 22. I began to purchase large amounts of food and binge on it until I could barley move. In particular, stress would trigger the binging. Any time something negative would happen in my life – an argument, a breakup, financial stress, anything - I would binge. I kept wishing there was a way to control it and just be healthy, but it took over my life. I began to binge and purge everyday and my weight would fluctuate up to 10 pounds within 3 day periods. I remember binging to the point of not being able to physically move or breathe. It was terrible; I cried almost every time I put my body through this abuse. It was not long before I began to vomit blood. It finally scared me enough to seek help and change my life.

At its worst I remember binging and purging and repeating again several times in the same day. I hated every minute of it. Deep down I desired to be healthy and live a healthy life style. I felt so far away from this goal during this time frame in my life.

It was difficult to overcome this cycle of behaviour; it took me about 6 years to stop it completely. But at the age of 28 I began to research nutritional supplements and decided to change these destructive behaviours once and for all. I was able to slowly overcome the cycle of binging and purging and at first gained 20 pounds. From my research I discovered that this occurred because my metabolism had slowed because I had starved my body of nutrients for so long. I would still binge at first, which was another reason for my weight gain, but successfully overcame the purging part. This was a huge and positive step towards my recovery. I learned to eat healthier and to combine food properly to aid in the digestive process. I learned how to love and appreciate my body and felt an even deeper desire to treat it properly by giving it the nutrients that it required to function efficiently.

First I began taking active women’s multivitamins, additional vitamin C supplements, as well as antioxidants. I also started taking whey protein supplements and learned that they are the quickest and easiest way to consume and absorb protein. I used – and continue to use - the chocolate whey protein powder mixed with skim milk, I also add a teaspoon of udo’s oil (essential fats), which enhance the taste and nutritional benefit dramatically. I love taking it; it tastes fantastic and I know how much it’s doing for me because I feel fantastic, too. All it took was some reading; if I can do it, anyone can do it, too. I now have more energy and motivation to maintain a balanced healthy diet. I also began to take another nutritional supplement called green alive. It is packed full of nutrients that originate from a multitude of green vegetables. It gives me more energy and helps deliver micronutrients to my cells and organs more effectively. Virtually every physiological system in the body benefits from consuming green alive supplements. Since I have started using nutritional supplements I have experienced little desire to relapse into my old eating patterns.

I discovered that it is essential to learn about the nutritional supplements that you choose to use because it helps you understand the benefits they provide to your body. The more I learn about them, the more confident I feel in taking them because I know about the positive functions that they provide to the cells and organs in my body. Everything seems to be working better in regards to my energy levels and overall performance in the gym, at work, and at home. Being a nurse helps, too, because it makes me want to research the health benefits even more.

It has been two years since my last bulimic episode and I have never felt healthier in all my life. I am currently at a healthy weight, exercise regularly, and take a variety of nutritional supplements that are quick and convenient. In regards to my health and fitness goals I feel very fortunate to have found alternative health solutions through the use of nutritional supplementation.

More information about eating disorders

Losing Weight the healthy way

Triumph over Myasthenia Gravis

2008-05-10T08:11:00.001-07:00

Kay shares with us how she overcame and defeated the poor concentration and poor memory that occurs with myasthenia gravis.

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One of the scariest moments of my life was when I forgot my own son’s name. I knew that I knew him and that he was my son, but I just could not get his name out. I felt as though I were in a fog; it was like a heavy cloud cast over my brain dampening my thoughts and my mood...
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At that time my mood was very dark. I was depressed, frustrated and despondent. Many times Ifelt that there was no hope.

Earlier that year - in December 2003 - I was diagnosed with Myasthenia Gravis (MG). Its onset was quick. One day I was a happy working mother, active in my community with a demanding and satisfying position as an elementary school principal.

I enjoyed working out, jogging, reading, and going out for dinner with my friends. But, within two days I could barely walk; every breath was a struggle. I couldn’t read because my vision had become so blurred; I couldn’t eat because I would choke every time I tried to swallow.

I went to the hospital and stayed for a month – the first time. I would be in and out several times over the next six months or so, but this first was the most difficult because I had no idea what was happening to me. After many tests I find out. My doctor told me that I had Myasthenia Gravis, a rare neuro-muscular auto immune disorder, he said, with symptoms similar to MS: muscle weakness, fatigue, and blurred vision. I would be severely debilitated, and considering the severity of my symptoms, my life would be very different from what it had been before. Because MG is aggravated by stress, I would be unable to work full time and not at all until my condition stabilized. He also told me that I would need assistance with normal day to day activities like cooking and cleaning. Driving was out of the question, because I couldn’t even see well enough to read, let alone drive a car.

While in the hospital I was prescribed high doses of prednisone. The drug Mestinon was prescribed for the extreme muscular weakness I had. I was never really one for taking medications, so it seemed a lot to me. These drugs helped the symptoms but had challenging side effects. And the fog over my brain became thicker with each passing day. I also started a therapy of plasmapheresis and intravenous immunoglobulin (IVIG). My doctor told me that these two therapies help remove and reduce the abnormal antibodies that attack nerves and cause muscular weakness. These, too, had their side effects, and often left me feeling very tired after I had taken them. I had surgery to have my thymus gland and a tumor attached to it removed. There were days when I was so weak that I could not lift my own head or put lotion on my own hands.

During this time my solace was my family and my friends, without whom I don’t know whether or not I would have made it out of the hospital. My son and my friends were with me almost the whole time. While I was in intensive care on a respirator, it was a comfort to have them there with me even just to sit quietly and keep me company. In a way this made me sad, because there were many other patients in the ICU who did not have the support that I had, and seemed to face their illnesses alone.

But leave the hospital I did - four and a half weeks later doing somewhat better physically, but with my brain still in a fog which was getting thicker by the day. As my son wheeled me out to our waiting car, I vowed that I would overcome this disease.

I would work again, I would return to school to get my doctorate, and I would enjoy jogging, walking my dog, reading, going to church, talking with my son over dinner, and all the other simple, everyday things that made my life enjoyable before I became sick.

During the first three months, I was in and out of the hospital whenever the symptoms would flare up. My friends would come to visit but I had a difficult time following a conversation and remembering events. Initially, I kept it all to myself. When I began to leave my house for trips to the grocery store, I had difficulty remembering names of people that I had known for years. It was so frustrating to me. As an elementary school principal, I prided myself on knowing the names of most of my students. It seemed that I could not remember anyone now.

When I got home, I started my quest for information. I read several books about coping with MG, and found information on the net. This was a challenge, because my memory was moment by moment, and I often found myself returning to the same book or webpage for something I had forgotten. I learned that MG occurs when antibodies produced by the thymus gland attack the cells that use and manufacture the neurotransmitter acetylcholine. This substance helps conduct messages between the brain and the different muscles of the body. No wonder my brain felt so fogged!

Due to the physical limitations, I realized that I would probably not be able to return to my job with the school district in the Fall of 2004. It was a depressing and sad time for me, as this was one of my goals for overcoming MG. During those long, dark months, I depended more and more on my faith to get me through and to help me defeat MG.

After seeing a counselor, I made an appointment to apply for graduate school. I was afraid because I knew that I would need all of my mental faculties to get into graduate school. But, nonetheless, in spite of a memory that more often failed than not, I plodded through. I learned that I needed to take a graduate school exam to be admitted. I began to study for it. Hard. I could read the information and study for hours and not remember anything that I read. I had difficulty with the simplest of math calculations and trying to remember any vocabulary terms was almost impossible. The fog over my brain remained thick.

At this time, my son was my primary caregiver. He took care of running the household and taking me to the doctor all while he worked full time and went to college full time. One afternoon he came home from work to help me with some errands. I wanted to give him a list and ask him to make a trip to the grocery store for me. I could not call his name. I knew him. He was right there in the other room. He is my son, but I could not call his name. I was devastated. How could I not call my son’s name? He came into the kitchen, put his arm around me and told me he loved me. I cried.

At my next trip to the doctor I complained about my poor memory. I shared with my doctor what had happened. He said that the stress of a chronic illness may cause some difficulty with memory. It was much more than that. I felt stress, yes, but I believed it was the side effects from the prednisone. I was experiencing many of the side effects that were described in the literature on the drug. My doctors told me to be patient. For several months I complained to my doctors that I couldn’t even remember the simplest of things. My son and my friends were patient with me but I knew something was just not right. One day a friend suggested that I try lecithin. He said that it was used for memory and that it boosted acetylcholine production. I went to the health food store to buy some. When I told the sales person that I wanted lecithin, she replied, “Oh, brain food!”. She told me that many people use lecithin to help improve their memory and that some practitioners recommend it for patients with Alzheimer’s. I took my first dose of lecithin on November 1st 2004. It was a granular form which I added to juice or water. I took two tablespoons each day.

I continued to study for the graduate school exam during that time. By the first of December I began to notice that I was remembering things better. I thought that I could tell a difference in the way I was feeling. I took a pretest and was able to recall some of the information that I had studied the day before. PROGRESS finally! I told my son that I thought I was feeling better. About a week later friends began to ask me what I was doing. They commented that my eyes looked brighter. One friend said my eyes were turned on.

After taking lecithin for 5 weeks the fog lifted. It seemed to happen suddenly, like the sun coming out from behind the clouds. One day my brain was foggy and the next day it had lifted. I know that it happened gradually over the 5 weeks but it felt like the light bulb just turned on one day. Now I never miss a day taking my brain food. It has made a dramatic change in the quality of my life. I took the graduate school exam and passed. I plan to begin school this fall. I am learning how to live with a chronic illness but I know that I don’t have to do it with a foggy brain thanks to my brain food.

And by the way, it’s Todd. My son’s name is Todd.

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You can read more health success stories here: http://www.nationalnutrition.ca/successstoriestracey.aspx

The Butt Stops Here: Quitting Smoking the Natural Way

2008-04-12T16:50:00.000-07:00

Get a fresh start and leave the cigarettes behind you forever. People do it every day and feel fantastic, totally energized and reborn. If you smoke, then you can quit too. Read on to find out how nutritional supplements and herbs can help you to quit...

Smoking - it makes you sick and kills you. It also makes you stink and turns your teeth and fingers yellow. Not only that, it can make people around you sick and die, too. If you smoke, the time to quit is now. No excuses. No more putting if off until next week when there isn’t so much stress. Do it right now. Make that the cigarette you smoked your last… FOREVER.

It is widely known that smoking is detrimental to your health so it is not necessary for this article to describe the multitude of diseases that you become susceptible to due to tobacco use. Instead, this article will focus on how natural therapies can help you to quit smoking and rebuild health.

Smoking is both physically and psychologically addicting. Nicotine is a chemical that increases levels of pleasure inducing brain chemicals. It also raises heart rate, blood pressure, metabolism, body temperature, muscle tension and hormone levels. Withdrawal symptoms include irritability, anxiety, difficulty concentrating, increased appetite, headaches, stomach cramps, decreased heart rate, increased blood pressure and cravings for nicotine. Physical withdrawal symptoms last only a few weeks and can be decreased by using natural therapies.

Psychological addiction to smoking accounts for long-term cravings. It can be much more difficult to deal with because smoking is such a part of the daily routine. Many people find that substituting another activity for smoking can help to break this habit. Hypnosis or behavioural counselling deals with the psychological addiction of smoking.

Conventional smoking cessation programs involve alternative nicotine delivery systems like patches, gum, nasal spray or inhalers. They help to gradually decrease the amount of nicotine in your system and break the habit of smoking.

Prescription medicines, like bupropion or methoxsalen mimic the effect of nicotine or alter nicotine metabolism to help one quit smoking.

The natural supplements that can be used in your war against the weed address three main concerns when quitting:

-Reducing initial withdrawal symptoms and cravings
-Maintaining a healthy mood and reducing stress
-Cleansing the lungs and liver
-Reducing withdrawal symptoms can make a big difference for your success.

The herb lobelia has a naturally occurring substance in it that bonds to nicotine receptor sites in your brain, actually fooling it into thinking that you’re still smoking. Withdrawal symptoms are then subsequently reduced.

You can help yourself maintain a healthy mood and reduce stress when you’re quitting smoking with herbs like St. John’s wort and Passionflower. They have been clinically proven to elevate mood and decrease symptoms like anxiety. Melatonin can be used in cases of insomnia. The B complex vitamins are absolutely essential for your body to cope with stress effectively; taking a supplement while you’re quitting can help to take the edge off.

Detoxifying the body is an essential part of quitting smoking. Toxic chemicals must be moved from the different tissues in your body where they are stored, and then out of the body through the natural processes of elimination. The herb milk thistle can be used to help clean out toxins from your liver. The amino acid NAC (n-acetyl-cysteine) cleanses mucous from the lungs.

Cleansing the blood is important, too. You can use the herbs red clover, burdock and dandelion.
Dietary suggestions for smoking cessation involve providing the body with nutrients to support detoxification and to rebuild damaged tissues. Eat lots of fresh fruits and vegetables, especially vegetables in the cabbage family because they provide liver detoxifying nutrients. Eat yellow and orange fruits and vegetables because they contain vitamin A, which heals lung tissue.

Drink lots of water and fresh vegetable juices to flush toxins from the body. Do not consume junk food, processed foods, saturated fat, unfermented dairy products, peanuts, salt, sugar of any kind, white flour, alcohol, coffee or black tea.

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This article is part of a series of health articles available at www.nationalnutrition.ca

Dr. Julie on Enzymes for Better Digestion

2008-03-13T10:22:00.000-07:00

Here is another article in Dr. Julie Thurston's question and answer series posted on our main site, http://www.nationalnutrition.ca In this article, Dr. Julie discusses how you can improve your digestion and overall health by supplementing with enzymes.
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Q: Almost every time I eat milk and cheese I feel bloated and gassy. I thought this was normal until someone said that I might have an intolerance. What does this mean and what can I do?

A: Based on your symptoms there are a few health concerns you should consider. You may be intolerant to the sugar in dairy products, which is called lactose intolerance. You may also have an allergy to the protein component of dairy products, which is called dairy allergy. These are very common complaints and I guide many patients through the process of figuring out which of these health concerns they have.

Intolerance to lactose results from an inability of the body to breakdown lactose, a two-part sugar, into its single components so that it can be absorbed. The undigested sugar causes gas and bloating because other bacteria in the digestive system break it down. The undigested sugar also draws water into the colon and can lead to loose or watery stool. The symptoms are usually dose dependent, meaning a slice of cheese may cause very little discomfort but a large glass of milk may be troublesome. Lactose that is added to products, like medication tablets, will also cause discomfort.

Treating lactose intolerance involves taking only lactose-free dairy products or ingesting lactose digestive enzymes with regular dairy products. There is no cure for lactose intolerance and symptoms usually worsen as you get older.

Dairy allergy is also very common, can co-exist with lactose intolerance, and can lead to similar symptoms. Dairy allergy can manifest as an immediate hypersensitivity reaction with the same symptoms you described, but may also include swelling, itching, hives, etc. It can also manifest as a delayed reaction. The symptoms come on a few to 48 hours after eating dairy or may be a continuous problem if you consume dairy regularly. It can also be an underlying cause of many other health concerns including sinus or respiratory infections, arthritis, auto-immune conditions, eczema, psoriasis, acne and irritable or inflammatory bowel conditions.

Definitive diagnosis of dairy allergy is done with food allergy tests. Skin prick tests, performed by an allergist, diagnosis immediate hypersensitivity reactions. Food allergy tests performed by a Naturopathic Doctor involve blood sampling and can test for immediate and/or delayed reactions.

Treating dairy allergy involves avoiding and minimizing dairy consumption. Addressing other areas of the body that are involved in allergic reactions helps the body to rebalance the immune system so that future reactions to dairy aren’t as severe or long lasting. These focus areas vary but can include the liver, intestines and adrenal gland.

I hope that this helps to get you started on figuring out why you are having trouble digesting dairy products. For more guidance consult your Naturopathic Doctor.

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If you would like to read other articles by Dr. Julie Thurston, please go to this page: http://www.nationalnutrition.ca/drjuliearticles.aspx

More Support For Vitamin D in Cancer Prevention

2008-03-13T09:59:00.000-07:00

More research was recently reported showing that vitamin D is a nutrient crucial for the body's ability to fight off cancer.

The study confirmed that people who live in higher latitudes (where they experience less sun exposure and therefore less vitamin D production) have higher incidences of cancer.

"Vitamin D is produced when exposed skin has a photochemical reaction to ultraviolet light rays from the sun. Nearly all the vitamin D circulating in our bodies is made this way, with a typical white-skinned person in a bathing suit under a noonday summer sun in Canada producing about 10,000 international units in 15 to 20 minutes. Non-whites need about five times longer to make the same amount, because the melanin in their skin acts as a sunscreen against UVB rays. During the fall and winter, sunlight at Canadian latitudes is too weak to cause any vitamin D production"

To read the rest of this article, follow this link: http://www.theglobeandmail.com/servlet/story/RTGAM.20080308.wxvitamin08/BNStory/National/?pageRequested=all

Dr. Julie on Natural Constipation Relief

2007-12-06T08:59:00.000-08:00

Here is another article in Dr. Julie Thurston's question and answer series posted on our main site, http://www.nationalnutrition.ca This one discusses natural approaches to constipation and is a question from one of our readers. We hope that you find it informative.

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Q: I have a normal bowel movement a couple of times a week and my doctor has said this is normal, is it? How can I become more regular?

A: Your medical doctor is partly right, this frequency of bowel movements is common in North America because of our diet and lifestyle, but not optimal by any means. The body is an input/output type system. In goes food and out goes stool. This means that our body was designed to have about 3 bowel movements daily. So, is a couple of times a week good enough?

I don’t believe so. The longer the stool stays in the colon the more likely it is that processed toxins and waste material, processed by the liver and put into the bile, will be reabsorbed. The colon also becomes a stagnant area for the growth of unfriendly bacteria which create gas and irritating chemicals. The stool becomes drier and more difficult to pass, which can lead to diverticulae, hemorrhoids and fissures. Like any muscle that isn’t exercised, the intestinal walls become flaccid, nerve stimulation decreases and, as we age, further constipation is likely.

For the average healthy adult who is experiencing less than optimal stool frequency there are several factors I consider when addressing bowel function.

1) Stool consistency, quantity and ease of movements
2) Fibre intake
3) Essential Fatty acid intake
4) Water intake
5) Bowel bacteria balance

By discussing stool habits and quality I address lifestyle factors and learned behaviours which may be leading to decreased BMs. Stress, lack of exercise, irregular food and water intake are a few of the things that can affect the bowels.

Fibre increases the bulk and water content of stool. Psyllium, bran, flaxseeds, apple pectin and chicory root are examples of natural bulk formers. They are the only supplemental laxatives that are safe to use every day. To increase fibre in your diet purchase bread and grain products made of 100% whole grains.

Have you ever consumed a lot of fatty food and had a urgent loose movements afterwards? Excess fats act as lubricants in the intestinal tract. A healthy way to take in more fats is by consuming essential fatty acids (flaxseed oil, fish oils, olive oil, evening primrose oil, etc.). This benefits the body both by regulating BMs and by giving the body fatty acids that are used to quell inflammation, support the cardiovascular system and enhance mood and energy.

Dehydration is a common problem in our society. We are more likely to reach for a coffee, soda pop or juice than a glass of water. Dehydration affects the bowels by making the stool drier and more compact. The longer the stool stays in the intestines the more water is drawn from it, compounding the problem. Drinking 2L of water daily will help to normalize bowel function. Adding lemon to the water will further enhance bowel function by stimulating the release of digestive juices, some of which help to lubricate the bowel.

The Obermeyer test for intestinal toxicity is an in-office laboratory test that I use to assess bowel bacteria levels. Other signs of imbalanced bowel bacteria are gas, bloating, cramping and irregular BMs. If there are harmful bacteria, fungi and other organisms contributing to your irregular BMs you should consider bowel support with beneficial bacteria. These probiotic organisms will out-compete the harmful bacteria and also contribute to optimal bowel pH and vitamin manufacturing.

Other therapies you may consider to optimize bowel function are colon hydrotherapy, abdominal massage, bowel and liver cleansing and homeopathic drainage therapy. Consult your Naturopathic Doctor to obtain more information on these treatments.

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If you would like to read other articles by Dr. Julie Thurston, please go to this page: http://www.nationalnutrition.ca/drjuliearticles.aspx

Boning Up on Calcium

2007-09-07T08:13:00.000-07:00

The Toronto Star reported recently what alot of us have already known for a long time - that both calcium and vitamin D are essential for bone health, but it does have some useful information about the forms of calcium that are best absorbed by the body and the doses needed for vitamin D.

Here is an extract from the article:

In fact it's normal to start losing bone density after age 35. But she urged me to consider it a wake-up call to improve my eating habits and get serious about regular exercise. "Your bone mass may be low, but your bones still have structure so you can put lots of calcium in them," said Lhotsky, who likens bones to a bank, strengthened with deposits of calcium and vitamin D, and weakened by withdrawals such as smoking, or drinking more than three glasses of alcohol or caffeinated coffee a day.

According to my chart, eating 1,500 milligrams of calcium a day is possible on paper, at least. A typical day might include two cups of 1% milk (660 milligrams), a whole wheat English muffin (100 milligrams), 3/4 cup of fruit yogurt (250 milligrams), a half-cup of canned pink salmon with bones (175 milligrams), a cup of cooked broccoli (90 milligrams), an ounce of almonds (57 milligrams), an orange (50 milligrams) and five dried figs (135 milligrams).

Vitamin D is another story. Unless you love cod liver oil (1,382 IU per tablespoon) or eat lots of salmon and canned sardines, getting 800 to 1,000 IU a day from food is difficult. Yet this year's "miracle" vitamin is essential to help our bones and teeth absorb calcium.
"Without vitamin D," says Dr. Joe Schwarcz, "you can have all the calcium you want and it's not going into your bones." The University of McGill chemistry professor and co-author of Foods that Harm, Foods that Heal, adds that vitamins and minerals are better absorbed from food than from pills.

Calcium carbonate pills (some contain oyster shells) are the cheapest, though they may cause constipation and gas, notes Schwarcz. For best absorption, take them with meals or with a snack of at least 300 calories.

Calcium citrate pills are about three times more expensive, but can be taken any time of day and are readily absorbed without any annoying side effects. Calcium pills with magnesium also minimize constipation.

When buying supplements, look for the amount of "elemental" calcium inside. And don't buy the biggest pill you can find – Schwarcz says two 500-milligram doses of elemental calcium a day are much better absorbed from the digestive tract into the bloodstream than one 1,000-milligram pill.

For extra insurance, choose a calcium or multi-vitamin pill with added vitamin D or buy a 30-gram (1 ounce) vial of drops containing 1,000 IU per drop. Another option is to forgo the sunscreen for 15 minutes on sunny summer days between 10 a.m. and noon when our skin absorbs vitamin D.

For more information about how to maintain bone health, read this article posted here.

Here is a link to The Star's complete article.

How to Help Your Body Fight Evironmental Polution

2007-09-07T07:50:00.000-07:00

More and more common, environmental illness occurs when toxins from the environment overwhelm the immune system...

The industrial revolution has shaped human society in many beneficial ways but has also presented us with challenges that our evolutionary past has not prepared us for. There is no question that we are exposed to more chemical stressors today. These chemicals combined with calorie rich but nutrient deficient diets, polluted water and air, electromagnetic radiation, lack of exercise and high stress levels causes some individuals to feel chronically unwell.

Symptoms like fatigue, headache, stuffy nose, watery eyes, nausea, diarrhea or ringing in the ears or conditions like asthma, bronchitis, arthritis, eczema and depression have all been linked to environmental illness.

Environmental allergies are different than environmental illness because an allergy is the immune systems reaction to an irritating substance and the reaction goes away when the offending substance is removed. Environmental illness is a buildup of toxins that prevent the body’s cells from functioning normally. Removing the toxicity does not stop the symptoms because tissue has actually been damaged.

Detoxification involves dietary, supplemental and physical interventions. It usually focuses on one or more of the main organs of detoxification, the liver, kidneys, bowels, lungs or skin. This is an important step for individuals with environmental illness because these pathways are not working up to speed or have become blocked.

The back up of waste material makes it harder for the rest of the body to function normally and ultimately leads to symptoms of environmental illness.

Detoxification is a process that can result in a worsening of symptoms if the proper procedure is not followed and displaced toxins overwhelm the system. Individuals with environmental illness can be hypersensitive to even the most gentle detoxification methods. It is best to consult a health professional to see which methods of detoxification are safest for you.

Detoxification can also alter the levels of medication in the body, another reason why it is best to consult a health professional.

There are many ways of decreasing the toxin load in your environment. Keep rooms free of dust and use an air purification system. Use environmentally friendly cleaning products and personal care items. Do not smoke and eliminate exposure to second hand smoke. Keep plants that remove pollutants from air.

These types include bamboo palm, Boston fern, dracaena, English ivy, ficus ali, peace lily, rubber plant and spider plant. Spend time outdoors away from vehicle smog and pesticide sprays. Do not spray your lawn. Decrease stress levels with exercise and techniques like yoga, biofeedback or deep breathing.

Eat organic food and drink filtered water. Be well rested. Minimize the time spent in front of appliances that give off electromagnetic radiation like TVs, computers, microwaves and alarm clocks.

Click here for a list of supplements that can be a great addition to your pollution fighting supplement program.

ORAC

2007-05-29T08:57:00.000-07:00

There's a new term in the natural health world that you might have been hearing alot about. It's called ORAC (oxygen radical absorption capacity) and it refers to the free radical activity present in different foods and supplements. With this system of measurement, we are now able to compare the strength of many different antioxidant sources.

The CBC recently published a list of the ORAC ratings of several common foods. Here are some of the results for the foods and supplements with the highest ORAC ratings: (measurements per cup unless otherwise stated)

Red Kidney Beans 13 259
Pinto Beans 11864
Black Beans 4181
Blueberries 13427 / 100g
Cranberries 8983
Artichokes 7904
Strawberries 5938
Black Berries 6058
Red Delicious Apples 5900 (whole apple)
Granny Smith Apples 5381 (whole apple)
Nuts 5095 / 28g

...click here for the CBC's complete article

Nutritional Support for Cancer

2007-05-03T09:13:00.000-07:00

Cancer is the result of abnormal cell growth and replication. In a healthy system these abnormal cells are destroyed by the immune system. Tumours form when the abnormal cell multiplies into a mass of tissue. If the cells do not pose a threat to health they are called benign or non-cancerous. Malignant or cancerous tumours pose a threat to the body. They can damage surrounding tissues, move to other areas of the body and will grow back if removed.
Cancer can occur in any body tissue. Each type of cancer will have unique symptoms, growth rate and prognosis.

The seven general early warning signs of cancer make up the acronym "CAUTION". Change in bowel or bladder habits. A sore that does not heal. Unusual bleeding or discharge. Thickening or lump in the breast or elsewhere. Indigestion or difficulty in swallowing. Obvious changes in a wart or mole. Nagging cough or hoarseness.

Damaged cellular genetic material, usually from free radicals, the ultimate cause of cancer because DNA is responsible for regulating cell growth. DNA can be damaged by many different factors . Lifestyle factors such as poor diet, obesity, lack of exercise, smoking, alcohol use, genetics, viruses, reproductive factors and carcinogen exposure are postulated to be responsible for 65 percent of cancer deaths.

Prevention and treatment of cancer with natural therapies has basic tenets, some of which are described here. There are specific treatment protocols for each type of cancer and for the side effects of conventional cancer therapies. Consult a health care professional for more information.

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What you can do:
-EAT LOTS OF VEGETABLES
-CONTROL STRESS IN YOUR LIFE
-EXERCISE, ESPECIALLY WITH DEEP BREATHING
-DETOXIFY YOUR BODY WITH FASTING OR HERBS
-BALANCE YOUR HORMONES WITH EFAS
-IF YOU HAVE A FAMILY HISTORY, GET MONITORED BY YOUR DOCTOR WITH THE APPROPRIATE TESTS
-WATCH CLOSELY FOR ANY OF THE TYPICAL SIGNS; IF YOU SEE ANY OF THEM, DO SOMETHING ABOUT IT IMMEDIATELY
-TAKE SUPPLEMENTS TO OPTIMIZE YOUR IMMUNE SYSTEM

DID YOU KNOW?(CANCER FACTS)
-The use of plastics contributes to cancer
-Tobacco was once thought to be useful in treating cancer
-Athletes get fewer cancers than the average person

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Lifestyle changes that have been shown to decrease cancer risk include preventative medical screening tests, regular exercise, deep breathing exercises, adequate sleep, regular internal cleansing, maintaining proper weight, stopping smoking and alcohol use and decreasing exposure to harmful chemicals and the sun.

Water should be fluoride free and de-chlorinated for drinking, washing foods and bathing. Avoid x-rays, microwaves and electronic equipment, which are all sources of low-level radiation. Avoid chemicals in personal hygiene products, cleaning compounds and weed control products. Avoid iron supplements unless prescribed by a health professional.

Stress puts a burden on the immune system and taxes the body’s resources, making it more susceptible to cancer. Use whatever stress-busting methods work for you to decrease your stress level. Strong support from family friends and support groups has been shown to increase longevity in those suffering from cancer.

Increase the following things in your diet, filtered water, raw fruits and vegetables, whole grains, nuts and seeds, soy, and wild, ocean going fish. Seven to ten daily servings of fruit and vegetables can reduce cancer risk by about 30 percent. Onions and garlic enhance the immune system and fight cancer. Consume them whenever possible or use supplementation. Limit the consumption of animal products, processed foods, caffeine, alcohol, salt, bleached flour products and sugar, tobacco and drugs.

(Article written by a Naturopathic doctor and originally posted at: http://www.nationalnutrition.ca//HEALTHCONCERNS_cancer.aspx

VITAMIN D REDUCES RISK OF CANCER: STUDY

2007-05-03T08:46:00.000-07:00

A Landmark American study reported in the Globe and Mail online states a dramatic link between vitamin D deficiency and rates of cancer. Scientists have long been puzzled by the statistical differences between the lower cancer rates in the developing countries in the southern hemisphere and the higher rates in the northern hemisphere. Now, this study sheds some light on why this might have been occurring.

The study in question was conducted on Women and was a double-blind placebo controlled type. It found that in women taking more than 1000iu of vitamin D from supplements daily had a 60% less chance of developing cancers.

While only 15-30 minutes of direct sunshine is enough to allow our bodies to produce high amounts of vitamin D naturally, this can often be difficult in northern climates where people are often inside during winter or completely covered with clothing.

The study authors recommended taking 1000iu of vitamin D daily to ensure optimum levels of this important nutrient.

For many reasons, Canadians are among the people most at risk of not having enough vitamin D. This is due to a quirk of geography, to modern lifestyles and to the country's health authorities, who have unwittingly, if with the best of intentions, played a role in creating the vitamin deficiency.

Click here to read the complete Vitamin D article at the globeandmail.com.

Kid's Cancer Rates Halved by Taking Vitamins: Study

2007-02-22T10:44:00.000-08:00

An articled published in the Toronto Star reported that multivitamins and folic acid taken during pregnancy can help mother reduce a baby's risk of cancer.

Simply taking multivitamins and folic acid during pregnancy can help a mother reduce her baby's risk of developing the most common childhood cancers by up to one half, a new study out of Toronto's Hospital for Sick Children says.

While it has long been known that Folic acid can dramatically reduce the rate of Spina Bifida, it was not previosly known that folic acid and mutlivitamins can impact the occurrence of cancer.

The study, published in the journal Clinical Pharmacology & Therapeutics, the study found that multivitamins fortified with folic acid could lower the chances of contracting brain tumours by 27 per cent, leukemia by 39 per cent and neuroblastoma by 49 per cent.

The study also concluded that doctors should recommend folic acid and multivitamins to all of their female patients who are pregnant.

To read the entire article, click here.

FOLIC ACID FACTS

Folic acid is a water-soluble member of the B complex. It is also known as folate and folacin. This vitamin is needed for energy production, cell replication and the formation of red and white blood cells. It plays an important role in the conversion of homocysteine into harmless substances. Homocysteine damages the inner lining of arteries and high levels of homocysteine are correlated to an increased risk of atherosclerosis. Folic acid is especially needed in areas where there is high cell turnover. Therefore it is an essential component of normal fetal development, especially in the first trimester when most of the neural network is laid down.
It is commonly recommended by natural health care practitioners for a variety of different therapeutic applications including: cervical dysplasia, depression, anxiety, anemia and atherosclerosis.

All of the B vitamins work together and are best used by the body in a B complex, which is why many B complex supplements include a small dose of folic acid in them. If additional supplementation of folic acid is needed it should be taken in addition to a good B complex. Most B vitamins are water-soluble and any extra from large doses is flushed out of the body easily, therefore it's best to take lower dosages of the B complex several times a day than one larger dose. Spray or sublingual forms of B vitamins are easily absorbed, as are capsules - if your digestion is healthy, then the tablet form is usually suitable for most people.

Folic acid is depleted by oral contraceptives and many other types of medication. Alcohol blocks the absorption of folic acid. High doses of folic acid can also change the way your body uses certain medications. Check with your health practitioner before taking large doses of folic acid. Cooking or microwaving destroys folic acid. Pregnant women should begin supplementation before they become pregnant because folic acid is most needed during the first six weeks of fetal life. This is often when a woman does not know she is pregnant.

To shop for folic acid supplements, click here.

Canprev Featured on the CBC's Gill Deacon Show

2007-01-10T10:23:00.000-08:00

The CanPrev line of high quality nutritional supplements was featured today on CBC television's Gill Deacon show. Gill's guest was naturopath Dr. Janet Nielsen, a woman's natural health expert. Dr. Nielsen discussed menopause, bone health, PMS, and other women's health issues.

Dr. Nielsen recommended the CanPrev brand as she regularly prescribes their products to her paitents.

To read more about CanPrev, visit Gill Deacon's website: http://www.cbc.ca/gill/blog/episode/wednesday_january_10th.html

Resveratrol: The active ingredient in Red Wine

2006-11-10T09:04:00.000-08:00

Red wine doesn't just taste good, it's also good for you - in moderation, of course. But for those of you who don't want all the extra alcohol or calories, now there's a choice: Resveratrol extract supplements

The Toronto Star recently reported about studies that proved the health enhancing benefits of this active polyphenol found most commonly in red wine. These studies showed that resvertrol fought many of the common diseases that plague people in later years, including cancer, heart disease, strokes, alzheimer's disease and others. (Click here to read the story in The Toronto Star)

But there's a drawback: it would take sixty bottles of red wine every day to get enough resveratrol from wine to have a significant therapeutic effect.

Fortunately there are alternatives. Resveratrol is available in high potency versions equivalent to more than twenty glasses of wine per capsule. This makes it more convenient than drinking all that wine, but also more cost effective as well. Now Foods Palmetrol contains an active blend of resveratrol derived from red grape skin and Japanese knotweed. (Click here for information about resveratrol supplements)

The recommended daily intake of resveratrol for health enhancing purposes is about 500mg daily, with more being taken for those taking it for therapeutic purposes.

For more information about Resveratrol, check out Life Extension's informative article here.

National Nutrition features a number of reasonably priced resveratrol supplements in our online catalogue.

CBC Reports That Vitamins Cut Birth Defects

2006-10-10T08:19:00.000-07:00

The CBC reports that taking a complete multivitamin and mineral supplement can dramatically reduce the risk of birth defects and ultimately help improve the quality of life for thousands annually.

All women of childbearing age should consider taking a prenatal multivitamin to reduce the risk of serious birth defects such as heart malfunctions, a Canadian researcher says.

As many as one out of every 33 children born in Canada has a serious birth defect, according to the Motherrisk Program at Toronto's Hospital for Sick Children.

Dr. Gideon Koren, the program's director, reviewed the findings of 41 studies on the effects of multivitamin supplements before conception and during the first trimester.

The prenatal vitamins differed from traditional vitamins because they contain a combination of vitamin A, all the B vitamins, as well as vitamins C, D, E and more iron and folic acid.
"It's not a single element, but rather a mixture of different things that mom and baby might need," Koren told CBC Newsworld.

The benefits of folic acid have been known for 15 years, but the review shows the prenatal vitamins can have a protective effect for other serious birth defects — defects that cost lives and have huge effects on quality of life...

Click here to read the rest of the article

8 Ways to Healthier Eating

2006-09-29T06:54:00.000-07:00

The Toronto Star put together their food section's top eight ways to improve your diet.

Here they are:

Blueberries - They're a low-calorie source of fibre and antioxidants. If eaten regularly, may improve short-term memory and reduce the cellular damage associated with aging.

Almonds - Delicious. Plus, they contain magnesium, iron, calcium, fibre, riboflavin and vitamin E, an antioxidant. Most fat in almonds is monounsaturated, which can help lower cholesterol levels when substituted for other fats.

Broccoli - Provides vitamin C, beta-carotene (an antioxidant) fibre, calcium, potassium, and phytonutrients - compounds that may help prevent diabetes, heart disease and some cancers.

Salmon - An excellent source of omega-3 fatty acids, which are believed to help the heart. Salmon is also low in saturated fat and cholesterol and is a good source of protein.

Click here to read the rest

Aromatherapy: Eucalyptus Oil

2006-08-20T12:29:00.000-07:00

Eucalyptus Oil is a favourite in aromatherapy, admired for its soothing menthol scent. Centuries ago Eucalyptus trees were thought to cleanse the air, their leaves would be crushed up and used to fight infection and relieve muscular pain. Today, Eucalyptus is still recognized for its medicinal properties, found in many cough and cold formulas, vapour rubs, and more. It is also wonderful used in a diffuser or vaporizer to help freshen the air and re-energize the body.

Easily one of the most recognizable essential oils, Eucalyptus’ pungent and refreshing scent makes it an ideal ingredient in uplifting, energizing and decongesting applications. The pure oil can be diffused throughout your house or office in an essential oil burner. It can also be used in massage oils, but in a diluted form only; follow the directions below or those on the product labelling. Eucalyptus makes an excellent alcohol-free mouth wash and gargle with a few drops mixed in water.

For complete instructions on the correct use of eucalyptus essential oil click here. Valerie Anne Worwood's book, The Fragrant Pharmacy is the classic book on the use of aromatherapy.

Coenzyme Q10

2006-08-17T07:11:00.000-07:00

Coenzyme Q10 is one of the ten types of coenzyme Q that are found in nature, but the only one that is used by humans. It is a fat-soluble antioxidant. This means that it can work in areas like our mitochondria (the powerhouse of the cell) and cell membranes, to deactivate harmful free radicals. Free radicals are highly reactive, unstable molecules that cause damage to healthy cells.

Coenzyme Q10’s antioxidant properties neutralize free radicals and therefore reduce damage in tissues. It has anti-aging properties because as an antioxidant it protects the body against environmental pollutants other substances that and lead to aging. Coenzyme Q10 is especially important in areas of high metabolic activity because it is involved in the production of ATP, the primary source of energy for our body.

Deficiency of coenzyme Q10 is so harmful that low levels of this nutrient have been linked to heart attack. Coenzyme Q10 is an important supplement for use in cardiovascular disease, hypertension, aging, obesity, cancer, chemotherapy, chronic fatigue syndrome, AIDS, allergies, ulcers, diabetes and periodontal disease.

Coenzyme Q10 is present in our food in small amounts. Supplements vary widely in quality and price. Most supplements are fat-soluble which can be a problem for those with an impaired ability to digest fats. Newer technology makes coenzyme Q10 water-soluble and claims to improve the body’s uptake by up to three times. It can be found in formulas for enhancing cardiovascular health and preventing age related disease. It is often combined with other antioxidants. Another name for coenzyme Q10 is ubiquinone.

Coenzyme Q10 may decrease the effectiveness of warfarin. The following prescription medications deplete coenzyme Q10 and supplementation is strongly advisable: hydralazine, thiazide diuretics, cholesterol lowering medication, sulfonylureas, beta blockers, tricyclic antidepressants, chloropromazine, clonidine, methyldopa, diazoxide, biguanides and haloperidol.

Coenzyme Q10 is available in a variety of different potencies, ranging from CoQ10 30mg to CoQ10 400mg.

Melatonin: Natural Sleep

2006-08-15T08:51:00.000-07:00

Melatonin regulates the body’s sleep/wake cycles. Optimal levels of melatonin allow us to have restful and restorative sleep. Our sleep cycles can be disrupted by things like air travel and shift work, which confuse the body and can change its production of melatonin. Melatonin also cues the body to release growth hormone and sex hormones, which are used during sleep to repair body tissues and normalize hormone levels. The amount of melatonin produced by the body naturally declines as we age.

Researchers believe that melatonin may be partly responsible for the aging process because as it declines so do levels of other hormones that allow the body to repair itself. Additionally melatonin is a powerful antioxidant, protecting the body from free radicals. Free radicals are unstable molecules that in their bid to become more stable must bump into healthy cells and cause damage. Melatonin’s antioxidant properties neutralize free radicals and therefore reduce damage to all body tissues. Melatonin is recommended by natural health practitioners for insomnia, jet lag, aging, cancer, frequent colds and flus, PMS, memory loss, arteriosclerosis, stroke and Alzheimer’s disease.

Melatonin can be purchased in tablets. They should be taken 2 hours prior to bed to mimic the natural release of the hormone. Sublingual tablets are available for individuals with an impaired ability to absorb nutrients in the digestive tract. If you wake frequently during the night a sustained release tablet may give the most beneficial results. If you awake feeling groggy decrease your dosage.

To enhance the body’s production of melatonin without taking melatonin itself there are several options. Protein intake is important because it contains the amino acid tryptophan, a precursor to melatonin. A supplement called 5-HTP is an activated form of tryptophan that can also be supplemented to help with the production of melatonin. Vitamin B6, pyridoxine, acts in the cascade to produce melatonin, from tryptophan and serotonin. The absorption of B6 is improved if all of the B complex vitamins are taken along with it.

Excessive use of melatonin may cause daytime drowsiness. Use of melatonin during the day can cause ill effects including the stimulation of tumour growth. Do not use melatonin if you are pregnant, nursing, have autoimmune disease or cancers of the immune system. Melatonin can increase the effectiveness of sedatives. Melatonin is a contraceptive and should not be taken by women who wish to conceive. Many prescription medications decrease the body’s ability to synthesize melatonin, including oral contraceptives, estrogen, hydralazine, loop diuretics, penicillamine, theophylline, beta-blockers, benzodiazepines and isonazid.

Melatonin is available from www.nationalnutrition.ca. Check out our feature melatonin product.

Dr. Julie's Question and Answer

2006-08-14T07:33:00.000-07:00

Dr. Julie posts her new column! National Nutrition's medical expert is Dr. Julie Thurston, a Naturopathic Doctor and health educator with a practice at Barrie, Ontario's Ecoclinic. Her monthly column features questions from people like you. Every month Dr. Julie answers three questions from our customers and guests. Email Dr. Julie a question and your answer could appear in this column! Send a question

This month Dr. Julie answers questions about: the natural approach to high blood pressure, the facts on fish and flax oil, and when it's best to take acidophilus.

Reduce Stress With Vitamins and Herbs

2006-08-09T08:46:00.000-07:00

Who doesn't experience stress? But not all people handle it equally well.

Stress is usually thought of as a negative factor in our daily lives but it is necessary part of life. Without stress life becomes boring. The key to stress, as with everything else in life, is balance. Enough to keep you interested but not enough to become overwhelmed. Individuals have different thresholds for stress. What is seen as stressful to one person may not be stressful to another.

The stress response is the body’s way of preparing for action. As our species evolved it kept us safe, allowing us to fight for survival, or to flee from dangerous situations. The sympathetic nervous system response involves increased heart rate, blood pressure and adrenal output, as well as increased blood flow to the brain, muscles, lungs and heart. Those organs that are not needed to fight or flee receive less blood flow, for example, the digestive organs. This response is very efficient for a short period of time but it is meant to be used sparingly.

There are three types of stressors and the body deals with each one the same way. The three general categories are: Emotional, Chemical, and Physical.

Emotional stress can be caused by any emotion including love, hate, anger and envy.

Chemical stressors are microbes, poisons, oxygen deprivation, drugs, nutrient deficiency, pollution, alcohol and junk foods.

Physical stressors are loud noises, x-rays, UV light, gravity and temperature. Nowadays our body’s reaction to stress is seen as inappropriate, because the stressors we face are not usually life-threatening or dangerous, yet our body responds as it always has.The result of constant stress can be tense muscles, headaches, stomach cramps, teeth grinding, decreased immunity, exhaustion and insomnia. Emotionally stress can lead to memory problems, depression, emotional outbursts and panic attacks. It is believed that constant stress is a factor in the development of many chronic diseases.

Certain factors make individuals more likely to suffer from stress related illnesses: Personality traits, Ignoring the body's signals, Dietary deficiencies, Irregular daily patterns, Lack of physical activity.

Certain personality types are more likely to exhibit stress related problems. Individuals who exhibit workaholic behaviour and have exceptionally high standards are labelled as having a “Type A” personality. These individuals are constantly under stress and as a result have increased risks of stress related diseases such as heart attack.

We often ignore the first signs of stress, such as headaches and insomnia, and use medication to stop the symptoms. We use stimulants, like caffeine, to allow ourselves to keep working when the body is trying to tell us to slow down. The masking of stress symptoms eventually causes the body to breakdown.

The standard North American diet is deficient in vitamins, minerals and essential fatty acids. It is high in saturated fat, refined carbohydrates and chemical additives and preservatives. These substances not only do not give your body usable energy, but they also inhibit the use of good quality food by depleting enzymes and hormones necessary for energy conversion. The body must also deal with the toxic by-products of foods like bleached flour and sugar, artificial sweeteners and flavours and trans-fatty acids. All of these stressors compromise the health of an individual.

Irregular sleeping and eating patterns make one susceptible to stress related illness. Sleep is an essential component of our body’s repair mechanisms. During sleep the body is in an anabolic, or building, state. It has time to regenerate cells and replenish hormones, enzymes and neurotransmitters. Insomnia prevents the repair of normal damage from the body’s daily activity. The brain also requires sleep in order to process information that is learned throughout the day.

Irregular eating patterns stress the body by not providing nutrients at regular intervals. When the body is lacking nutrients it compromises the body’s functioning. When an individual finally does eat the body rushes to use the nutrients and store whatever it does not need, in anticipation that the next meal may not come for a while.

Lack of exercise contributes to stress by compromising the circulation of all molecules around the body, including food particles, oxygen and hormones. Circulation is also responsible for flushing waste products out of the cells and taking them to the appropriate organs for processing and excretion. The venous system contains no values so blood flow back to the heart is dependent on movement of the surrounding musculature. Exercise also removes tension from muscles and offers an outlet for unexpressed emotions.

Fortunately there are many natural therapies to improve your body’s resistance to stress. Dietary support for stress is as follows:

Decrease your consumption of salt, alcohol, caffeine, tobacco, corticosteroids, fried foods, pork products, red meat, processed foods, sugar and white flour. Eat more foods containing high amounts of vitamins and minerals, like green leafy vegetables, seaweeds, whole grains, nuts and seeds and legumes. Foods containing B vitamins are green leafy vegetables, eggs, lean meat, whole grains and nutritional yeast. Consume essential fatty acids in flax, pumpkin, hemp and sunflower seed oils or in fish. Drink 2L of filtered water daily. Avoid chlorinated and fluoridated water.

Sleep hygiene is an essential component of healthy sleep. Go to bed only when you are tired and do not stay in bed if you re not sleepy. Use the bedroom only for sleep and sex. Get up at the same time each day. Do not nap unless it is a daily routine and exercise during the day but not before bed. Take a hot bath or shower 1-2 hours before bed. Keep the bedroom quiet and comfortable. If necessary, use a white noise machine to generate background noise. Put worries out of your mind and think of positive things.

Support your emotional health by constructively releasing frustrations and anger. Take classes in yoga, biofeedback or anger management. Allow yourself to grieve after the loss of important people or things in your life. Seek out self-help groups and ask for help from family and friends during stressful times. Regular moderate exercise decreases stress levels by increasing circulation and decreasing muscle tension. Find an activity that you enjoy and that you can comfortably undertake given your age and health status.

The following supplements are beneficial for stress: 5htp, st. john's wort, B complex, valerian, cortisol support nutrients, adrenal supplements, neurotransmitter boosters, and melatonin.

Natural Memory Enhancement

2006-07-31T10:36:00.000-07:00

Memory lapses affect everyone at some point in time. They are frustrating and can become worrisome if one thinks that their memory capacity is decreasing. Although the brain and nervous system is somewhat protected from factors which can invade other body cells, its segregation also makes it prone to the build-up of toxins and other harmful agents.

Because it contains a significant amount of fat, fat-soluble toxins like heavy metals, and environmental chemicals, like DDT, can concentrate in the brain leading to poor memory. Poor diet hampers memory because the brain is an extremely vital area that has high metabolic requirements.

The brain uses only the sugar, glucose, for energy. Fluctuating blood sugar is not conducive to optimal brain functioning and memory. Fats, amino acids and vitamins must also be in abundant supply for nervous system functioning. The brain and nerve sheaths are made of fats that are deficient in the standard North American diet. This results in compromised nerve conduction and brain cell communication, which can compromise memory. Stress and emotional upset impact on memory by depleting neurotransmitters and leading to a build –up of damaging agents called free radicals. Free radicals have been associated with the degeneration of the brain.

Memory change can be a sign of depression, arteriosclerosis or other degenerative brain conditions. The side effect of some medications can lead to memory lapses. Included in this are diuretics and anti-depressants.

The brain develops by leaps and bounds during fetal life and childhood as neural patterns are laid and areas of the brain mature. As we age, declines in brain function are widely accepted as “normal” but there are many preventative and natural therapies one can use to maximize brainpower and memory.

As they say, “if you don’t use it you will lose it.” Keeping mentally busy and learning new things has been found to sustain brain functioning. Regular exercise and deep breathing increases circulation to the brain. Make time in your schedule for enjoyable activity and sufficient rest. Have regular sleep pattern because fatigue greatly contributes to memory lapses.

Undergo regular detoxification, under the guidance of a health professional, to rid the body of toxins. Drink 2L of filtered water daily to help to flush toxins from the system. Essential fatty acids stabilize the nerve sheath. Flax, pumpkin and sunflower seed oils should be a daily addition to the diet. Fish also contain essential fatty acids but are usually contaminated with heavy metals.

Saturated fats from animal sources, margarine and shortening interfere with the use of essential fatty acids and should be avoided. Consume foods that are high in lecithin and B vitamins including green, leafy vegetables, nutritional yeast and soy products. Eat more fibre and protein, as it helps to stabilize blood sugar.

For informational purposes only. Please consult your health care practitioner before taking natural health care products. Click here for full disclaimer.

New Line on our Webstore: CanPrev

2006-07-31T09:49:00.000-07:00

Our newest addition to nationalnutrition.ca's selection of high quality nutritional supplements is the CanPrev line of clinical potency therapeutic supplements for specific health concerns. Featuring complete all-in-one products containing standardized potency herbs and nutrients, CanPrev's products minimize the number of tablets you need to take every day while offering you maximum results. Click on this link to view our selection of CanPrev at nationalnutrition.ca.

Our customer feedback has been overwhelmingly postive and we are happy to offer the CanPrev line to our customers and friends.

The best selling CanPrev products on our website are the Dia-Pro diabetes support formula, Cardiotality heart health, Immuno-Pro immune system booster, and Slim Now weight loss support. Check out our specials on the whole CanPrev line.