TIPS FOR A HEALTHY, HAPPY HOLIDAY SEASON – VOLUME 12, ISSUE 8 – DECEMBER 2020

It's clear that the holiday season is going to be different this year - an understatement, you may say!

Perhaps there will be a few silver linings, especially if we focus on creating them. I think that more than ever, we need to focus on keeping our immune systems strong and, as you know, good nutrition and less stress are very important. I'd like to discuss a few ways we can make this a happy, healthy holiday season despite the pandemic.

Focus on optimizing your immune system.

See our newsletters of April 2020 and October 2020. In the October 2020 newsletter, we discussed the benefits of several supplements that can help you to optimize your immune system, including:

• Vitamin D3

• Vitamin C

• Zinc

• Colostrum

• Olive Leaf Extract

• Probiotic Eleven

• Zambroza

• Turmeric Curcumin

• Vitamin B Complex

Enjoy a nutritious holiday season.

Remember that sugar depresses your immune system. This is not to suggest avoiding all added sugars but do keep in mind that consuming excess sugar depresses the immune system for several hours. Perhaps with fewer and smaller gatherings this year, it will be easier not to indulge in too many sweets.

Choose unprocessed, whole foods, such as fresh fruits and vegetables, whole grains, beans, lentils, good quality cuts of meat, chicken and fish. Avoid chemicals, preservatives, trans fats, MSG and dyes. Less-processed foods and fewer ingredients in prepared products will generally mean you're eating healthier food.

Reduce holiday stress.

I hope that fewer, smaller gatherings will also result in less stress related to the holidays. I realize, however, that the pandemic brings its own stresses. We need to focus on being kind to ourselves, and on self-care (see our newsletter of July 2020).

Not being able to see family and friends due to government restrictions may be depressing but remember that you can connect with extended family and friends virtually. I'm sure you're aware that you can use video conferencing to call friends and family, e.g. Zoom, FaceTime or Skype.

Get enough, good quality sleep.

It is very important to get enough, good quality sleep to maintain a healthy immune system, as well as make it easier to avoid over-indulging in holiday food and drink. Enough sleep is also essential for maintaining a positive outlook and handling stress with relative ease.

Maintain a good level of physical activity.

Regular walking is an excellent form of physical activity and a great way to get outdoors. There are many ways to exercise at home, e.g. yoga, stretching exercises and using a treadmill if you have one.

Practice gratitude.

A good rule of thumb this year is to focus on what is available rather than what isn't. Expressing gratitude is one of the most important things we can do to remain healthy. Gratitude can have a wide range of psychological and physical benefits, including:

• increase your personal happiness,

• help you get better sleep,

• make you healthier,

• increase your energy,

• help you relax,

• improve your mood.

We wish you a very happy, healthy holiday season in spite of the situation. Please stay safe and healthy!

Featured Nature's Sunshine product: Zerenity

Helps quickly ease nervousness and promotes feelings of relaxation and calm. Non-drowsy. NSP's formula contains supporting nutrients not commonly found in other formulas. Offers safe, non-habit-forming relief.

How It Works: Zerenity is formulated to help those experiencing acute stress and nervousness to find quick, temporary relaxation and calm. Zerenity is formulated around the patented botanical ingredient known as Zembrin®, or Sceletium tortuosum, a South African herb with more than 300 years of documented indigenous use to support the nervous system and produce feelings of calm and relaxation in healthy people. NSP's Zerenity formula also contains the amino acid L-theanine, vitamin B1, magnesium, and zinc as supportive ingredients.

Recommended Use: Dosage (adults): Take one capsule once daily with food. Take a few hours before or after taking other medications.

Ingredients: Medicinal Ingredients: Each capsule contains L-theanine 52 mg; magnesium (citrate) 40 mg; Sceletium tortuosum (sceletium) herb top 25 mg of a 2:1 extract; vitamin B1 (thiamine mononitrate) 5 mg and zinc (gluconate) 1 mg.

Supplements

There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

• Vitamin D3

• Vitamin C

• Zinc

• Green Tea Extract

• Solstic Energy

• Zerenity

• Melatonin Extra

References:

1. Optimizing your health during challenging times. Newsletter April 2020. https://www.ramilas.com/news/2020/4/15/optimizing-your-health-during-challenging-times-april-2020.

2. Optimizing your immune system. Newsletter.Volume 12, Issue 6,October 2020. https://www.ramilas.com/news/2020/10/15/optimizing-your-immune-system-volume-12-issue-6-october-2020.

3. How can you boost your immune system? Newsletter Volume 8 Issue 7, October 2016. https://www.ramilas.com/news/2016/10/26/how-can-you-boost-your-immune-system-volume-8-issue-7.

4. Self-care benefits and practices. Newsletter Volume 12 Issue 3, July 2020. https://www.ramilas.com/news/2020/7/8/self-care-benefits-and-practices-volume-12-issue-3-july-2020.

5. The holidays during the COVID-19 pandemic. November 11, 2020. https://integrisok.com/resources/on-your-health/2020/november/the-holidays-during-the-covid19-pandemic.

6. Deliee M. We can still have happy, healthy holidays in 2020. November 6, 2020. https://www.msn.com/en-us/health/wellness/we-can-still-have-happy-healthy-holidays-in-2020/ar-BB1aKWML

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

TIPS FOR MIGRAINE PREVENTION AND RELIEF - VOLUME 12, ISSUE 7 - NOVEMBER 2020

What is a Migraine Headache?

A migraine headache can cause severe throbbing pain or a pulsing sensation, usually (but not always) on one side of the head. It often includes sensitivity to light and/or sound, nausea and can include vomiting. A migraine can last from a few hours to three or four days. Without treatment, migraines are often so severe that people are unable to carry out normal daily activities. There are two main types of migraine:

• A classic migraine starts with an aura before the headache begins. An aura can include visual disturbances such as flashes of light or blind spots, or other symptoms such as tingling on one side of the face or in an arm or leg, and difficulty speaking. Classic migraines are more severe than common migraines.

• A common migraine has no aura; however, the headache itself also involves severe throbbing pain or a pulsing sensation, usually on one side of the head. About 80% of migraines are common.

Migraine Triggers

There are a number of migraine triggers, including:

• Hormonal changes in women. Fluctuations in estrogen, such as before or during menstrual periods, pregnancy and menopause seem to trigger migraines in many women. Hormonal medications, e.g. oral contraceptives and hormone replacement therapy, can also worsen migraines. However, some women find their migraines occurring less often when taking these medications.

• Drinks including alcohol, especially red wine, and too much caffeine, e.g. coffee.

• Sensory stimuli. Bright lights, flashing lights, and sun glare can trigger migraines, as can loud sounds and strong smells, e.g. perfume, paint thinner and secondhand smoke.

• Sleep changes. Missing sleep, getting too much sleep, and jet lag can trigger migraines in some people.

• Physical factors. Intense physical exertion may provoke migraines.

• Weather changes or a change in barometric pressure can result in migraines.

• Foods. Aged cheeses, salty and processed foods may trigger migraines, so may skipping meals or fasting. Chocolate can be a migraine trigger for some people.

• Food additives. These include artificial sweeteners and monosodium glutamate (MSG).

• Stress is one of the most common migraine triggers due to the "flight or fight" response. Anxiety, worry and fear can create tension and either trigger or worsen a migraine.

Not every trigger will result in a migraine for each person who is prone to migraines. If you are not sure what triggers your migraines, it may be helpful to keep a headache diary to identify the factors that affect you.

Prevalence of Migraines

Migraines are the second most common type of headache, after tension headaches. An estimated 14% of the world's population has suffered from migraines at some point. Studies consistently show that women are more likely than men to experience them.

In Canada, in 2010-2011, an estimated 8.3% of community-living Canadians (2.7 million people) reported they had been diagnosed with migraines. Women were more likely to report migraines than men: 11.8% vs. 4.7%. This survey almost certainly underestimated migraine prevalence since research indicates some people who experience migraines do not seek professional help, and therefore, would not have a diagnosis to report.

Tips for Migraine Prevention and Relief

The best solution is clearly the prevention of migraines using natural remedies.

Lifestyle changes can help to prevent migraines. In addition to avoiding triggers, lifestyle changes are important for preventing migraines:

• exercise regularly

• maintain a healthy weight

• reduce your stress levels

• use muscle relaxation techniques such as meditation or yoga

• get an adequate amount of good quality sleep each night

• sleep and eat meals on a regular schedule

• drink plenty of water

Natural remedies for migraines:

• Diet changes: A first step is to avoid triggers as much as possible once you have identified them. This could include obvious changes to your diet based on the food triggers mentioned above.

• Acupuncture or acupressure: One popular pressure point is the LI-4 point in the space between the base of the left thumb and index finger. Applying firm but not painful circular pressure to the LI-4 point, using the opposite hand for 5 minutes, may relieve headache pain.

• Essential oils: Lavender is often recommended as a remedy for stress, anxiety and headaches and insomnia. While further research is needed, it has been reported that inhalation of lavender oil helped reduce the severity of migraines in some people.

• Ginger has been found to be statistically comparable to sumatriptan (Imitrex, a commonly used migraine medication); ginger has the advantage of no side effects with the possible exception of an allergy to it. We can treat ("clear") allergies at our clinic if this applies to you.

• Stress management: Finding outlets for stress such as journaling, exercise, or meditation may help to prevent future migraines. Stress management classes, taking a warm bath, or listening to music are additional ways to reduce stress.

• Biofeedback therapy can help people learn to identify muscle tension or stress and to relax specific muscles that are typically tense when migraines occur. It takes practice and training. Sensors placed on the relevant muscles (e.g. forehead, jawline, or trapezius muscles in the shoulders) feed into a small machine that gives real-time feedback about muscle tension, allowing users to learn to relax the tense areas better.

• Massage of the muscles in the neck and shoulders can help to relieve tension and alleviate migraine pain; massage may also reduce stress.

Supplements:

• Feverfew is probably the most widely studied and well recognized herbal supplement for reducing migraine frequency and severity.

• Butterbur has also been reported to be effective in lowering migraine frequency and severity.

• B-complex vitamins play a role in regulating neurotransmitters in the brain and may have an impact on reducing migraine frequency and severity; vitamin B2 (riboflavin), in particular, has been found to be effective in reducing migraine frequency. Please note that it's very important to determine you do not have a sensitivity to any of the B vitamins you may be taking, as this could have the opposite effect, making your migraines much worse.

• A magnesium deficiency may trigger a migraine aura (onset of a classical migraine) or a menstrual migraine headache. Research has found that magnesium supplementation can be useful in reducing the frequency of migraines in some people.

• Coenzyme Q10 has been shown in clinical trials to reduce the frequency of migraines, with statistically significant differences in comparison to the placebo group. In one randomized, double-blind, placebo-controlled trial of 45 menopausal women, migraine frequency, duration and severity were all reduced significantly. Further study is needed to determine if these results apply to other populations.

I hope you find this information helpful and that if you suffer from migraines, these tips may help you have fewer, less severe migraines. If you need to verify any possible sensitivities that may be triggering your migraines, please contact our office (see information below) to find out how we can help.

Supplements
There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

• CoQ10

• Ginger

• Lavender, Organic Essential Oil

• Magnesium Complex

• Magnesium

• Vitamin B Complex

References:

1. Mayo Clinic Staff. Migraine. https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201 January 16, 2020. Accessed March 30, 2020.

2. Facts you should know about migraine headaches. https://www.medicinenet.com/migraine/article.htm Accessed March 30, 2020.

3. Migraine causes. https://www.webmd.com/migraines-headaches/migraines-causes#1 Accessed March 16, 2020.

4. Ramage-Morin PL, Gilmour H. Prevalence of migraine in the Canadian household population. Health Reports 2014;25(6),10-16.

5. Migraine treatments. https://www.healthline.com/health/migraine-treatments Accessed March 16, 2020.

6. What are some tips for instant migraine relief? https://www.medicalnewstoday.com/articles/322814 Accessed March 16, 2020.

7. Studies related to Migraine and Coenzyme Q10. https://examine.com/topics/migraine/ Accessed March 31, 2020.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

OPTIMIZING YOUR IMMUNE SYSTEM - VOLUME 12, ISSUE 6 - OCTOBER 2020

Now that fall is here, and the weather is cooler, it's that time of year, especially in these unusual times, when we need to return our focus to optimizing our immune system. In our April 2020 newsletter, we discussed several activities we can undertake to optimize our immune system, such as washing our hands, exercising regularly, eating a healthy diet, getting adequate good quality sleep, and managing stress levels. This month, I'm focusing on some of the supplements we offer that can help you optimize your immune system.

There are a number of supplements that would help you to maximize your immune system. You can find information about these products and purchase them in our online store.

Vitamin D3

You may be aware that vitamin D3 is important for bone health, but it has several other beneficial functions. Research shows that it plays a significant role in immune function. And a deficiency in vitamin D3 has been shown to increase your susceptibility to influenza and other viral infections of the upper respiratory tract.

Clearly, this is relevant to the current pandemic. There are preliminary indications that vitamin D3 reduces the rate of SARS-CoV-2 infection and lowers the risk of severe COVID-19.

Vitamin D3 supplementation is especially important in the wintertime when the prevalence of vitamin D deficiency rises due to a lack of sunlight exposure. Did you know 42% of Americans are Vitamin D deficient? And Canadians probably have similar levels of low vitamin D3, if not greater since we're farther north. Low levels of vitamin D can increase your risk of:

• Impaired immunity

• Slow wound healing

• Fatigue

• Depression

• Bone loss

• Muscle pain

Vitamin C

No doubt you know that vitamin C is recommended to maintain good health, especially if you feel like you're catching a cold or flu. Vitamin C is a proven antioxidant that has many essential functions in the body, including supporting the immune system.

Zinc

Zinc lozenges are a well-known remedy for symptoms of the common cold, but zinc is also vital for a healthy immune system, among other things. It is extremely important for overall good health. Zinc can be obtained from several foods, including beans, meat, nuts, fish and other seafood, whole grain cereals and dairy products. A supplement can also be taken.

We have an additional supplement containing zinc, available only from our office, called ACES plus Zinc. It contains vitamins A, C, E and selenium (plus zinc). These are all antioxidants and it is a great immune system optimizer.

Colostrum

Colostrum is highly concentrated in the first feeding of a nursing mother in mammals and essential to the health of newborn humans and animals. When colostrum is consumed as a supplement, the source is bovine colostrum. Benefits of colostrum:

• Colostrum is critical to the development of the immune system.

• It not only protects against infections but it may also help protect against allergies and asthma.

• It reduces inflammation.

• Colostrum is antimicrobial. Supplementation has been shown to reduce the incidence of upper respiratory tract infections in both children and adults. Its antimicrobial properties have also been shown to impact the health of the gut lining. Since 70 percent of the immune system is in the gut, this is a benefit to the immune system.

Olive Leaf Extract

Olive leaf extract contains a particular polyphenol called oleuropein, which is responsible for its antioxidant properties and beneficial effects on the immune system. Olive leaf extract is also anti-inflammatory and is known for benefiting cardiovascular health, as well as many other aspects of health.

Probiotic Eleven

It may not seem obvious that probiotics would help your immune system, but, as mentioned above, we now know that 70% of the immune system is in the gut. Probiotics help deal with imbalances in the gut microbiome (the community of microbes or microorganisms living in the gut), which helps improve immune function. Nature's Sunshine also sells Acidophilus - Bifidobacterium and Bifidophilus Flora Force.

Zambroza

• A source of antioxidants for the maintenance of good health.

• A flavourful blend of 14 exotic fruit and extracts.

How It Works: Nature's Sunshine Zambroza is a combination of 14 of the most recognized healthful fruits and extracts gathered from around the world. Zambroza's ingredients are rich in bioflavonoids, polyphenols and antioxidants. Among Zambroza's key ingredients is mangosteen, a fruit found in eastern tropical countries, such as Thailand. Mangosteen fruit and its pericarp (peel) contain the greatest known supply of highly-researched, polyphenolic compounds called xanthones. Other ingredients of note are açai berry, pomegranate, blueberry, and wolfberry (goji berry).

Turmeric Curcumin

Curcumin, the main active ingredient in the spice, turmeric, has been shown to optimize immunity by reducing inflammation. Clinical trials indicate that it may help with a number of inflammatory and autoimmune conditions.

Vitamin B Complex

Vitamin B Complex is recommended because it can help to reduce your stress levels and improve your mood. As I'm sure you're aware, high-stress levels have an adverse effect on the immune system.

This list of supplements may seem overwhelming, and you may not want to take that many supplements! While they are all important, I would suggest that the highest priority would be vitamin D3, vitamin C and zinc.

I would be happy to advise you on the other supplements, depending on your personal situation. Please call 613.829.0427 if you would like to book an appointment.

References:

1. Livingston M. Vitamin D is crucial for immune health -- make sure you're getting enough. https://www.cnet.com/health/the-surprising-role-vitamin-d-plays-in-your-immune-health/ April 9, 2020. Accessed September 29, 2020.

2. Mercola J. Vitamin D cuts SARS-CoV-2 infection rate by half. https://articles.mercola.com/sites/articles/archive/2020/09/28/coronavirus-infection-rate-vitamin-d.aspx?cid_source=dnl&cid_medium=email&cid_content=art1HL&cid=20200928Z1&mid=DM667062&rid=975102910 September 28, 2020. Accessed September 28, 2020.

3. Doheny K. More vitamin D, lower risk of severe COVID-19? https://www.webmd.com/lung/news/20200518/more-vitamin-d-lower-risk-of-severe-covid-19 May 18, 2020. Accessed September 28, 2020.

4. Group E. How vitamin C boosts the immune system. https://globalhealing.com/natural-health/how-vitamin-c-boosts-immune-system/ March 30, 2020. Accessed October 5, 2020.

5. What are the health benefits of zinc? https://www.medicalnewstoday.com/articles/263176 Accessed September 28, 2020.

6. Jockers D. 6 immune benefits of colostrum. https://drjockers.com/6-immune-benefits-colostrum/ Accessed September 29, 2020.

7. Decker C. The immune and gastrointestinal benefits of colostrum. https://todayspractitioner.com/immunity/the-immune-and-gastrointestinal-benefits-of-colostrum/#.X3OogO17nIU September 5, 2020. Accessed September 29, 2020.

8. Melcher G. 15 benefits of olive leaf extract. https://healyourbodyholistically.com/health-benefits-of-olive-leaf-extract/ February 10, 2020. Accessed October 1, 2020.

9. The Dr. Perlmutter Team. Benefits of probiotics for your mood, gut, and immune system. https://www.drperlmutter.com/benefits-of-probiotics-for-your-mood-gut-and-immune-system/ March 21, 2019. Accessed October 1, 2020.

10. Gleb. Curcumin for immunity. https://supplementsinreview.com/immune/curcumin-immune/ February 14, 2017. Accessed October 2, 2020.

11. Health benefits of taking B-Complex vitamins. https://www.healthline.com/nutrition/vitamin-b-complex#benefits Accessed October 2, 2020.

BENEFITS AND DANGERS OF DRINKING COFFEE - VOLUME 12, ISSUE 5 - SEPTEMBER 2020

While many of us have been taught that coffee is a guilty pleasure, you may be happy to know that recent studies have found several health benefits associated with drinking moderate amounts of coffee. Note that there are some circumstances where drinking coffee is not advised and that moderation and timing are important.

About coffee

Coffee is a better choice than energy drinks, soda and sweetened teas or juices because it contains no sugar or carbs and virtually no calories, so it fits into nearly all diets, including vegan, Paleo and ketogenic diets.

The level of caffeine in a coffee can vary quite a bit depending on factors like the type of beans, and the method used for making the coffee. An average 8-ounce cup of brewed coffee from ground beans contains about 95-100 mg of caffeine. But the same size cup from Starbucks (a "short") contains 155 mg. An average espresso contains about 64 mg, and a cup of green tea has about 44 mg.

What is a moderate amount of coffee? I recommend one cup of coffee per day.

Caffeine stays in the body for a long time, it takes about 6 hours to eliminate half of it. So it's really important to drink coffee earlier in the day (not after 3 p.m.) so it doesn't disrupt your sleep the following night.

Health benefits of drinking coffee

1. High in antioxidants: One of the top health benefits of coffee beans is their powerful antioxidant properties, which may be even stronger than cocoa or some forms of tea. Coffee is effective at fighting free radical damage by increasing the level of antioxidants in the blood.

2. Improves physical and mental performance: Many studies show that coffee increases alertness and improves both mental and physical performance in the short run, e.g. up to 2 hours.

3. Supports cognitive function: Coffee has been shown to increase blood flow to the brain, which helps support cognitive function. The authors of several studies have found that drinking coffee lowers your risk of Alzheimer's disease and reduces overall cognitive decline.

4. Protects liver health: Drinking coffee increases circulation and can stimulate the liver. For example, a study showed that increased coffee consumption was associated with lower rates of liver disease progression in people with hepatitis C. A Japanese study found that people who drank coffee almost daily had about half the risk of a type of liver cancer (hepatocellular carcinoma).

5. Additional health benefits from coffee include:

• a protective effect against type 2 diabetes

• reduced risk of Parkinson's disease

• reduced risk of several cancers including prostate, kidney and colorectal cancers

• decreased risk of hospitalization for heart rhythm problems

• a beneficial effect on the pulmonary function of non-smokers

• a 25% lower risk of stroke in women who drank more than 1 cup of coffee per day compared to those who drank less

Potential dangers of drinking coffee

1. Lack of caffeine tolerance: Some people find that consuming caffeine makes them anxious, jittery and unable to focus. If this describes you, you may want to avoid caffeinated coffee (or strictly limit the amount) and choose coffee that's been decaffeinated. It is also possible to experience nausea, vomiting and diarrhea as side effects of drinking coffee; this could be due to a sensitivity to coffee or caffeine. These would be clear indications to stop drinking coffee.

2. Coffee is not recommended for some people: Children have always been advised not to drink coffee due to its potential effects on growth and development. Coffee is also not recommended for adolescents. Pregnant women are also not advised to drink coffee.

3. Insomnia and headaches: To avoid insomnia, drink your coffee early in the day (before 3 p.m.). Headaches can occur as a symptom of caffeine withdrawal. If you decide to stop drinking caffeinated coffee, it may be best to cut down on the amount you drink gradually before you quit completely.

4. Pesticides: It's best to drink organic coffee because most coffee is heavily sprayed with pesticides.

5. Mould in coffee: Ochratoxin is the most common mould found in coffee. If your dry coffee grounds do not smell fresh, it may be due to mould, so it won't taste good either. Throw it out!

6. Mould in coffee maker: These instructions apply to cleaning the classic, basket-and-carafe type of coffee maker. First, fill the water chamber with equal parts of water and white vinegar. Using a paper filter, allow it to brew until half the chamber is empty. Turn off the coffee maker and let it sit for 30 minutes, then finish brewing. Rinse the machine by using a new paper filter to brew a pot of clear water. Do this twice. Of course, it's important to wash the carafe and filter basket thoroughly with warm sudsy water.

How often should you clean your coffee maker? It depends on how often you use it and how hard your water is. A coffee maker that's used daily should be decalcified about once a month in hard water areas, and every 2 to 3 months if the water is soft.

In summary, in moderation, coffee can be enjoyed as an excellent addition to a well-rounded, healthy diet for most people.

Featured Nature's Sunshine product: Solstic Energy

Benefits:

• A healthy alternative to popular energy drinks on the market.

• A low-calorie energy booster with no sugar to pack on the pounds. Only 12 calories per serving.

• Contains ingredients that support energy but also provide health benefits.

• Guarana promotes mental alertness and increased energy levels and can improve exercise performance.

• Gluten-free and sugar-free.

How It Works:
Solstic Energy is a nutrient-rich formula that boosts energy without the jitters and crashes of other energy drinks. Solstic's blend of natural, energy-boosting ingredients gives added stamina without crashing later, and without added long-term health risks. Solstic Energy contains the complete complex of B vitamins, which play an important role in energy metabolism. It comes in convenient, take-anywhere, easy-to-use stick packs, and is highly economical with 30 packets in a box. With so many benefits, Solstic is the natural choice for when you want energy without side effects.

Solstic Energy is more than a delicious thirst-quenching beverage! It contains nine key ingredients that give the body energy and vitality. Solstic Energy helps reduce fatigue, increase mental focus, and boosts metabolism. Take Solstic Energy along with you to the office, sporting events, travelling, or any on-the-go activity.

Recommended Use:
Use Solstic as a temporary source of energy. Add the contents of one packet (3.77 g) to approx. 500 mL of water and drink. Take one packet daily. Do not consume with alcohol. Do not use if you are pregnant or breastfeeding.

Supplements

There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

• Green Tea Extract

• Solstic Energy

• Super Trio

• Ultra Therm

References:

1. Link R. Is coffee bad for you? Coffee nutrition facts vs. fiction. https://draxe.com/nutrition/coffee-nutrition-facts/ December 4, 2019. Accessed August 24, 2020.

2. Stein S. How many hours does caffeine keep you awake? https://www.livestrong.com/article/521380-how-many-hours-does-caffeine-keep-you-awake/ December 20, 2019. Accessed August 26, 2020.

3. Mercola J. Can coffee reduce your risk of Alzheimer's disease? https://articles.mercola.com/sites/articles/archive/2020/02/08/does-coffee-reduce-alzheimers-disease-risk.aspx February 8, 2020. Accessed August 25, 2020.

4. Mercola J. Mounting evidence suggests coffee may have therapeutic effects. https://articles.mercola.com/sites/articles/archive/2012/09/16/coffee-health-benefits.aspx September 16, 2012. Accessed August 26, 2020.

5. Taylor M. Are you drinking mouldy coffee? https://www.prevention.com/food-nutrition/healthy-eating/a20442428/moldy-coffee/ May 13, 2015. Accessed August 24, 2020.

6. Strutner S. Your coffee maker is full of mould. Here's how to clean it. https://www.huffingtonpost.ca/entry/how-to-clean-coffee-maker_n_5861026 October 1, 2014. Accessed August 24, 2020.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

RECOMMENDATIONS FOR HEALTHY SLEEP - AUGUST 2020 - VOLUME 12, ISSUE 4

You may or may not have heard of him before, but Dr. William Dement was a founder of sleep medicine in the U.S., where he is known as the "father of sleep medicine." He recently passed away on June 17th, 2020 at the age of 91, so it seems fitting to take a look at how he helped to raise awareness of sleep disorders, and the dangers of sleep deprivation.

About Sleep

First, here is a quick look at sleep.

Stages of sleep: You have probably heard of REM (rapid eye movement) and NREM (non-rapid eye movement) sleep. We cycle between NREM (mostly deeper) sleep and REM (lighter) sleep, usually with 4 or 5 sleep cycles per night. REM sleep begins about 1-2 hours after NREM sleep begins. It occurs about every 90 minutes, with each REM period getting longer, ranging from about 5-10 minutes to 20-50 minutes.

Why we need sleep: Sleep is the single most effective thing we can do to reset our brain and body health each day. Sleep treats everything non-specifically. A full 8 hours of sleep per night (at least 6.5 hours, not more than 9 hours):

• enhances memory and mental clarity

• boosts mood and the ability to moderate emotions

• increases the ability to handle stress

• improves overall energy and digestive health, regulates appetite

• improves muscle recovery and athletic performance

• improves and maintains immune function

• benefits our metabolism.

In short, the lack of sleep negatively affects all aspects of our health.

Dr. William Dement

With a handful of other scientists, Dr. Dement, a longtime faculty member of the Stanford School of Medicine, created the fields of sleep research and sleep medicine.  His many books and lectures helped raise awareness of sleep disorders and the dangers of sleep deprivation. His mission was to educate the world about the importance of sleep, and the dangers of drowsiness. His motto was, "Drowsiness is a red alert!"

His efforts to alert policymakers to the dangers of sleep deprivation and sleep disorders led to the establishment of the National Center on Sleep Disorders Research and increased the U.S. National Institutes of Health funding for sleep research.

The Dangers of Sleep Disorders

When Dr. Dement conducted a scientific study of students, he found that 80% were dangerously sleep-deprived. The problem was/is not just with students, it affects the general population. The dangers of sleep deprivation are huge. Many well-known disasters can be attributed completely or partially to sleep deprivation, including the grounding of the Exxon Valdez, and the near-meltdown at Three Mile Island. Of course, sleep deprivation increases the risk of motor vehicle accidents, both from errors in judgment and falling asleep at the wheel. It also reduces productivity and increases the risk of many illnesses.

Dr. Dement drew attention to the high prevalence of insomnia - and obstructive sleep apnea - where a person stops breathing many times a night. He estimated that almost half of American adults had insomnia, and as many as 25% had sleep apnea. Sleep apnea causes sleepiness and is associated with an increased risk of high blood pressure, type 2 diabetes, strokes and heart attacks.

Recommendations for Healthy Sleep

Dr. Dement offered many tips, most of which will be familiar:

• use an ergonomic pillow

• sleep in a cool (when possible), dark room

• take a warm bath

• no daytime naps

• no alcohol or caffeine within four hours of bedtime

• if sleep does not come within 20 minutes, sit quietly in the dark or read something dull like the warranty for the refrigerator

I would also stress the importance of:

• regular physical activity - try to exercise for at least 30 minutes most days, but not later than 2 to 3 hours before your bedtime,

• sticking to a regular sleep schedule,

• avoiding large meals late at night,

• minimizing your nighttime exposure to EMF (electromagnetic frequencies), e.g., turn off your wifi at night, turn off your cell phone or put it on airplane mode.

For additional information, please see our newsletter for June 2018. You may also be interested in the website, End Your Sleep Deprivation; it is the updated version of Dr. Dement's website, The Sleep Well.

Dr. Dement passed away on June 17th this year due to complications of a heart procedure, according to his son. And, yes, it is reported that he died in his sleep.

Featured Nature's Sunshine product: Melatonin Extra

Benefits: Melatonin helps increase the total sleep time (an aspect of sleep quality) in people suffering from sleep restriction or altered sleep schedule, e.g. shift-work and jet lag. Melatonin also helps to reduce the time it takes to fall asleep (sleep onset latency an aspect of sleep quality) in people with delayed sleep phase syndrome and helps reset the body's sleep-wake cycle (an aspect of the circadian rhythm). Vitamin E serves as a factor in the maintenance of good health.

How It Works: Melatonin is the sleep hormone secreted by the pineal gland in response to the circadian rhythm of the light-dark cycle of night and day. Melatonin basically tells the body it's time to sleep. NSP Melatonin Extra is derived from nonbovine sources of melatonin hormone and combined with selected herbs and nutrients that offer additional support.

Ingredients: Medicinal Ingredients: Each capsule contains Ginkgo biloba leaf 50 mg, Eleutherococcus senticosus (eleuthero) root 50 mg, Vitamin E (d-alpha Tocopheryl acetate) 43 mg AT, Ginkgo biloba (ginkgo extract) leaf 5 mg of a 50:1 extract standardized to 24% flavone glycosides and 6% terpene lactones, N-Acetyl-5-methoxytryptamine (melatonin) 3 mg. Non-medicinal Ingredients: Microcrystalline cellulose, magnesium stearate, cellulose and gelatin.

Recommended Use: Dosage (adults): Take 1 capsule daily, at or before bedtime.

Supplements

There are a number of supplements that would help you to maximize your health. You can find information about these products, and purchase them in our online store:

• Melatonin Extra

• Zerenity

• Passion Flower

• RE-X

• Magnesium Complex

• REFUGE Calming Essential Oil Blend

• Lavender, Organic Essential Oil

References:

1. What are REM and non-REM sleep? https://www.webmd.com/sleep-disorders/sleep-101 October 26, 2018. Accessed August 3, 2020.

2. The importance of sleep to our health. Newsletter Volume 10, Issue 3, June 2018 https://www.ramilas.com/news/2018/6/28/the-importance-of-sleep-to-our-health-june-2018-volume-10-issue-3. Accessed July 29, 2020.

3. Spector R. William Dement, giant in sleep medicine, dies at 91. https://med.stanford.edu/news/all-news/2020/06/william-dement-giant-in-field-of-sleep-medicine-dies-at-91.html June 18, 2020. Accessed July 27, 2020.

4. Perchance to dream - William Dement died on June 17th. The Economist, Obituary July 9th, 2020. https://www.economist.com/obituary/2020/07/09/william-dement-died-on-june-17th. Accessed July 27, 2020.

5. Sandomir R. Dr. William Dement, leader in sleep disorder research, dies at 91. https://www.nytimes.com/2020/06/27/science/dr-william-dement-dead.html June 27, 2020. Accessed July 27, 2020.

6. End Your Sleep Deprivation. http://www.end-your-sleep-deprivation.com/. Accessed July 29, 2020.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

SELF-CARE BENEFITS AND PRACTICES - VOLUME 12, ISSUE 3 - JULY 2020

Volume 12, Issue 3 July 2020 Follow Ramila on Facebook to receive educational video updates. Taking good care of ourselves is always extremely important but, as the COVID-19 pandemic drags on with no clear end in sight, self-care is even more essential. This is not selfish; we can only help others if we take care of ourselves first. Think of the flight attendant telling passengers that, in case the oxygen masks appear, they need to place their oxygen mask on themselves before they help others. We've all figuratively hit the same turbulence, and we need to take good care of all aspects of our health, our physical, mental, and emotional health. Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity. Ramila Padiachy DNM Doctor of Natural Medicine Self-care Benefits and Practices What signs of distress should we watch out for? Four main areas where signs of distress can show up include: Cognitively: We may have difficulty concentrating or making decisions. We may be more forgetful than usual and may feel confused. Emotionally: We may experience higher levels of anxiety, fear, or worry, as well as anger, guilt, sadness and irritability. Difficulty managing emotions may occur. Physically: We may respond to stress with headaches, stomach aches, muscle tension, worsening of chronic health problems, and changes in energy levels. Behaviourally: We may notice changes in behaviour such as sleeping poorly or too much; changes in eating habits; increased use of alcohol, tobacco or drugs; and an inability to carry out routine daily activities. What is self-care? Self-care has been described as a broad term that encompasses just about anything you do to be good to yourself. It's about being as kind to yourself as you would be to others. It's partly about knowing when your resources are running low and taking the time to replenish them rather than becoming severely depleted. It also involves being compassionate to yourself in a way that helps to prevent even the possibility of burnout. Note that not everything that feels good is self-care. Unhealthy coping mechanisms that are obvious include drugs, alcohol, over-eating and risk-taking. These may help us feel better in the short term but the relief is temporary, and they only add to our problems. On the other hand, self-care activities are totally good for you, and, when practised correctly, have long-term benefits for the mind, body, or both. What are the benefits of self-care? The following include some of the more important benefits of self-care: Physical health   Improved resistance to disease. There is evidence that most self-care activities activate your parasympathetic nervous system. This means that your body goes into a restful, rejuvenating mode, helping to optimize your immune system. Better physical health. Better self-care leads to less illness - fewer colds, flu and other ailments. Less stress and a better immune system can help you feel more physically able and strong. Mental and emotional health Better productivity. When you learn how to say "no" to things that over-extend you and make more time for things that matter more, this brings your goals into sharper focus and helps you concentrate on what you're doing. Increased self-knowledge. Practising self-care requires thinking about what you really love to do. Figuring out what makes you feel passionate and inspired can help you understand yourself a lot better. Sometimes this may spark a change in career or returning to abandoned hobbies. More to give. Rather than being selfish, practising self-care gives you the necessary resources to be compassionate to others as well.   Self-care practices There are many different types of self-care practices, and they are not especially difficult, nor do they require a lot of planning. It's important to find some that you truly enjoy and that fit with your life and values. Finding time for them may be difficult, to begin with, but once you start seeing the benefits of various practices, you will wonder how you ever managed without them! Although self-care means different things to different people, here are some recommendations: Create a "no" list with things you know you don't like and no longer want to do. It may take a little practice but, once you learn how to politely say no, you'll start to feel empowered and have more time for self-care, as well as things that are important to you. Eat a nutritious, healthy diet. Cook at home so you know what you're eating. Take care of your gut. Your gut health has a significant impact on your health and well-being. For more information, see our newsletter of June 2017. Get enough sleep. Adults generally need 7-9 hours of good quality sleep each night. We will discuss this topic in more detail next month. Exercise is as good for our emotional health as our physical health. It increases serotonin levels, leading to improved mood and energy. It reduces stress and anxiety. You don't need to go to a gym or use fancy equipment. Walking is one of the best forms of exercise. Running, dancing and yoga are other great forms of exercise. What's important is that you choose a form of exercise that you like! Getting outside, and spending time in nature are good forms of self-care. Keep a gratitude journal. Every day write down at least 5 things you're grateful for.  Meditation and mindfulness are important components of self-care. There are many different ways to meditate; it's important to find a method that works for you. Look for or create opportunities to laugh! Let a pet help you with your self-care. Pets give us companionship and unconditional love. Many people who suffer from disorders like PTSD benefit from working daily with animals, which is why service dogs have become so helpful. Take care of yourself by getting organized. Keep a written record of your schedule. It also helps to declutter. Limit the amount of time you spend on the news and social media, and avoid it in the evening when you need to relax prior to going to sleep. Schedule your time for self-care. Featured Nature's Sunshine product: Zerenity Benefits: Helps to temporarily promote relaxation and metabolize carbohydrates, fats and proteins. Helps to maintain proper muscle function, healthy skin, immune function, connective tissue formation and normal growth. How It Works: Zerenity is formulated to help those experiencing acute stress and nervousness find quick, temporary relaxation and calm. Zerenity is formulated around the patented botanical ingredient known as Zembrin®, or Sceletium tortuosum, a South African herb with more than 300 years of documented indigenous use to support the nervous system and produce feelings of calm and relaxation in healthy people. NSP’s Zerenity formula also contains the amino acid L-theanine, vitamin B1, magnesium, and zinc as supportive ingredientsc Supplements There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store. Zerenity Stress Formula Stress Pak RE-X REFUGE Calming Essential Oil Blend Passion Flower Lavender, Organic Essential Oil AD-C References Tello M. 6 self-care steps for a pandemic - always important, now essential. April 16, 2020, https://www.health.harvard.edu/blog/6-self-care-steps-for-a-pandemic-always-important-now-essential-2020041619563 Accessed June 22, 2020. Verbanas P. How to practice self-care during the pandemic. April 9, 2020, https://www.rutgers.edu/news/how-practice-self-care-during-pandemic Accessed June 22, 2020. Reichert S. Self-care tips during the COVID-19 pandemic. April 7, 2020, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/self-care-tips-during-the-covid-19-pandemic Accessed June 22, 2020. Hurst K. What is self-care and why is self-care important? https://www.thelawofattraction.com/self-care-tips/ Accessed June 22, 2020. Michael R. What self-care is - and what it isn't. July 8, 2018, https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt-2/ Accessed June 22, 2020.  Davis T. Self-care: 12 ways to take better care of yourself. December 28, 2018, https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself Accessed June 22, 2020. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)

GOOD FATS AND BAD FATS - VOLUME 12, ISSUE 2 - JUNE 2020

Volume 12, Issue 2 June 2020 Follow Ramila on Facebook to receive educational video updates. In April 2009, we looked at the different types of fat in our diet, and which types we need and which are best avoided or limited. There are many who still agree with the findings and advice in the literature at that time, but more is known today, and some experts now offer refinements to the older advice. Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity. Ramila Padiachy DNM Doctor of Natural Medicine Good Fats and Bad Fats The different types of fats - a brief review Fats are named according to their chemical structure, and this structure determines how they affect our health (for a quick review of the chemical structure of the different types of fat, please see our newsletter of April 2009). The basic types in our diet are: polyunsaturated fats, which include:  -- omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) -- omega-6 - linoleic acid monounsaturated fats saturated fats trans fatty acids, or partially hydrogenated fats/oils. You may have heard the term, "essential fatty acids". The body can make some of the fats it needs, but omega-3 and omega-6 are "essential", meaning that they have to come from our diet.   Fats versus carbohydrates A major concern today is that the high carbohydrate diets resulting from the emphasis on a low-fat diet from the 1960s onwards has led to the current epidemic of obesity, metabolic syndrome and type 2 diabetes, with the related increased risks of cardiovascular disease, cancer and dementia. Recent studies have discredited the arguments for a low-fat, high carb diet.   It is important to distinguish between healing fats and toxic fats. Healing fats are nutritious and generally anti-inflammatory; they provide the body with energy and building blocks for various tissues. Toxic fats are highly inflammatory and can contribute to a number of health problems. Healthy fats Omega-3 healthy fats Omega-3 fatty acids are polyunsaturated fats found in fatty fish, such as wild-caught salmon and sardines. They are also found in walnuts and some seeds, such as chia seeds. They are liquid at room temperature. Omega-3 fats reduce inflammation and lower the risk of chronic diseases including heart disease, cancer and arthritis. Omega-3 fatty acids can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL ("good") cholesterol levels. They are also essential for brain and eye health. We also require omega-6 fatty acids and they are healing when correctly balanced with omega-3 fatty acids (between 4:1 and 1:1 of omega-6 to -3). There are healthy and unhealthy sources of omega-6 fatty acids. Healthy sources include sunflower seeds, wheat germ, sesame seeds, and walnuts. Unfortunately, the "Standard American Diet" (SAD) leads to the consumption of a much larger amount of oxidized omega-6 fatty acids found in highly processed vegetable oils, such as corn, canola and soy. An excessive level of omega-6 fatty acid consumption can lead to chronic inflammation which can cause many other health problems. Monounsaturated healthy fats Foods rich in monounsaturated fatty acids include olives and olive oil, nuts and nut butter, and avocados and avocado oil. Monounsaturated fats are liquid at room temperature, but start to harden when chilled. Consuming monounsaturated fats may protect you from heart disease by lowering LDL and total cholesterol, improve the function of blood vessels, help prevent depression, improve body composition, and improve insulin sensitivity and blood sugar control. Saturated healthy fats Saturated fats are solid at room temperature. They are found in animal fats such as grass-fed beef and dairy, and in coconut, palm and MCT (medium chain triglyceride) oil. Many excellent sources of saturated animal fats include grass-fed beef and dairy (including cheese, butter and ghee) and organic, pasture-raised chicken (meat and eggs). Grass-fed beef and dairy are rich in a number of nutrients, including omega-3 fatty acids, CLA, healthy proteins, vitamin E, B12, thiamine, riboflavin, creatine, iron and zinc. Coconut oil is a healing fat with numerous health benefits, including aiding digestion, strengthening the immune system, preventing and fighting Candida and other infections, balancing blood sugar levels, nourishing the skin and hair, and improving bone health. Best fats for hot and cold uses Toxic Fats The most common sources of unhealthy fats are man-made saturated fats and highly processed unsaturated fats. Man-made saturated fats, including trans fats, are extremely harmful. Unsaturated processed oils, such as vegetable oil, canola oil and corn oil, oxidize easily and are never healthy. These fats are highly inflammatory and offer absolutely no benefits to the human body. Hydrogenated and partially-hydrogenated fats Hydrogenation is a process that turns polyunsaturates, which are normally liquid at room temperature, into fats that are solid at room temperature. Margarine and shortening are hydrogenated fats. Soft margarine or tub spreads are lower in hydrogenated fats, but are still produced from highly processed vegetable oils and contain many additives. The adverse health effects of consuming hydrogenated and partially-hydrogenated vegetable oils include cancer, atherosclerosis, diabetes, obesity, immune system dysfunction, low birth weight babies, birth defects, decreased visual acuity, sterility, difficulty with lactation, and problems with bones and tendons. It has also been shown to increase the risk of depression. Processed vegetable oils Most vegetable oils sold in the U.S. (and Canada) are refined oils that are highly processed and oxidize easily. These include canola oil, corn oil, vegetable oil, soybean oil, sunflower oil, safflower oil, rice bran oil, sesame oil, and peanut oil.   Note also that unless they are organic, soy, corn and canola are most likely from GMO crops. Serious health risks associated with GMO foods include immune system malfunction, accelerated aging, changes in the gastrointestinal system (leaky gut), and faulty insulin regulation. In Summary Unprocessed monounsaturated and saturated fats, as well as omega-3 fatty acids in combination with an appropriate ratio of healthy omega-6 fatty acids, are healthy. Try to totally avoid trans fats (hydrogenated and partially hydrogenated fats), as well as vegetable oils which are always highly processed. One way to avoid unhealthy fats is to avoid processed foods. What has changed? While moderation is always advised, it is no longer recommended to rigorously limit our intake of naturally occurring saturated fat. In contrast, more recent research looking at highly processed polyunsaturated vegetable oils has made it clear that they are not as healthy as previously believed, and should be avoided, as discussed above.   Featured Nature's Sunshine product: Super Omega 3 Benefits: A source of omega-3 fatty acids EPA and DHA for the maintenance of good health. Helps support cognitive health and brain function. Helps support the development of the brain, eyes and nerves in children and adolescents. Helps maintain/support cardiovascular health and helps to reduce serum triglycerides/triacylglycerols in adults/adolescents (older than 14 years of age). How It Works: Super Omega 3 is an excellent marine source of essential fatty acids (EFAs). Each softgel contains more than 1,000 mg of fish oil per capsule, with a ratio of 33:16 EPA (eicosapentaenoic acid) to DHA (docosahexaenoic acid). It also contains lemon to significantly reduce fishy aftertaste. The body requires EFAs for proper brain and cell membrane maintenance, nerve development and health, mood, inflammation control, and hormonal balance. Supplements There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store. Flax Seed Oil - an excellent, balanced source of omega-3 fatty acid, as well as omega 6, and omega-9 fatty acids Super Omega 3 - see above References Fats. Newsletter Volume 1 Issue 2, April 2009 https://kaveesh-padiachy-au6q.squarespace.com/news/fats-april-2009-volume-1-issue-2.html Nohr M. Top 3 healthy fats & which fats to NEVER eat. https://drjockers.com/healthy-fats/  Accessed May 25, 2020. Dehghan M, Mense A, Zhang X et al. Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study. Lancet 2017;390:2050-2063. Link R. 11 best healthy fats for your body. October 18, 2018 https://draxe.com/nutrition/healthy-fats/ Accessed May 20, 2020. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)

WHAT IS COLLAGEN AND WHY DO WE NEED IT? - VOLUME 12, ISSUE 1 - MAY 2020

Volume 12, Issue 1 May 2020 Follow Ramila on Facebook to receive educational video updates. This month, I'm really excited to introduce you to a great new, high-quality product that's just been introduced by Nature's Sunshine - Collagen. Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity. Ramila Padiachy DNM Doctor of Natural Medicine What is Collagen and Why Do We Need It? Collagen is the most abundant protein in our bodies, especially type 1 collagen. It's found in muscles, bones, skin, blood vessels, digestive system and tendons. Collagen benefits are so striking because this protein is what helps give our skin strength and elasticity. When it comes to our joints and tendons, collagen has been described as the "glue" that helps hold the body together. Collagen is a fibrous protein made by special cells in the connective tissue. It features four key amino acids or building blocks that help form collagen's fibre-like structure. Collagen offers structural support and tensile strength to many body tissues. It also promotes skin elasticity and hydration to support softer, smoother, more youthful-looking skin. The secret to youthful skin: Your body absorbs collagen peptides in groups of two or three amino acids. Researchers believe that these smaller compounds travel through the body and reach target tissues, like cartilage or skin, where they support collagen-producing cells. The body is constantly at work rebuilding the tissue of joints, ligaments, tendons, bone and skin, etc. This rebuilding process cannot take place without collagen, the most abundant protein in the body, and the building block of the extracellular matrix of fibre-like tissue structures throughout the body. Supplementing the body with collagen provides joints, connective tissue, hair, skin and nails with the building blocks each needs to remain healthy, strong and youthful. What are the benefits of collagen supplementation? Our body's collagen production naturally begins to slow down as we age. This leads to signs of ageing such as wrinkles, sagging skin and joint pain due to weaker or decreased cartilage. Some lifestyle factors, such as eating a diet high in sugar and refined carbohydrates, smoking and high amounts of sun exposure, also contribute to depleting collagen levels. Research shows that supplementation with collagen peptides has a positive influence on skin elasticity and hydration. Collagen supplementation has also been shown to support joint health and improve subjective well-being. Preliminary studies also support the benefits of collagen on gut health. Features and benefits of Nature's Sunshine Products (NSP) Collagen: Helps to reduce joint pain associated with osteoarthritis. Improves the health of skin and hair. Helps maintain the health, strength and youthfulness of tissue structures throughout the body. Sourced from the finest, grass-fed, pasture-raised cows. This ensures that you receive the highest quality, natural, sustainably sourced collagen in the world. Certified non-GMO, gluten-free, dairy-free, Keto-friendly and Paleo-friendly. Supplements the body's collagen production with collagen peptides and amino acids. Source of essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine for the maintenance of good health and involved in protein synthesis. Non-essential amino acids: alantine, arginine, aspartic acid, glutamic acid, glycine, proline, serine and tyrosine involved in protein synthesis. Contains an electrolyte blend of potassium chloride and sea salt. Recommendations (adults): 8.6 g once a day. Mix half a scoop (8.6 g) into coffee, tea, smoothies, fruit juice and more. Because it's odourless and tasteless it can be used in recipes. Store in an airtight container, protected from light, heat and moisture. Use for at least 5 months to see maximum beneficial effects.  Questions you may have about NSP Collagen How soon should I start seeing and feeling the benefits of Collagen?   Each person's body reacts to and absorbs collagen differently. In clinical studies, the benefits of collagen supplementation have been seen over a period of 1-2 months. Doesn't mixing it with hot beverages denature Collagen? The denaturation temperature of bovine-derived collagen is 219.4°C (427°F). The optimum temperature for serving hot beverages is between 70.5°C (159°F) and 84.4°C (184°F). And this is a collagen hydrolysate, not the native protein, so mixing collagen with coffee should not affect its efficacy. Why is Collagen hydrolyzed? NSP Collagen is hydrolyzed collagen - meaning the collagen has been broken down into smaller collagen peptides for improved bioavailability. Collagen peptides offer a clean, effective source of pure protein. Studies have shown that when collagen hydrolysate is taken orally, it is absorbed as di- and tri-peptides (two or three amino acids) typically rich in hydroxyproline. These smaller peptides are believed to enter circulation and reach target tissues like skin or cartilage where they help support collagen-producing cells (fibroblasts). Dr. Josh Axe, a well-known health expert, endorses hydrolyzed collagen supplements as follows: "So, do we necessarily need collagen supplements to make sure we're getting enough collagen in our diet? In other words, do collagen supplements work? The answer to both questions is yes. Because of their shorter chain length, versatility and high bioavailability, collagen peptides are a great option if you're looking to start supplementing with collagen in your diet. Look for terms like 'collagen peptides,' 'collagen hydrolysate' or 'hydrolyzed collagen' on the ingredients label of your supplement to ensure you're getting the real deal." Note that Dr. Axe has enumerated the precise qualities of NSP Collagen! What are the main sources of collagen? NSP Collagen is only sourced from the finest, non-GMO, grass-fed, pasture-raised cows. This ensures that you receive the highest quality, natural, sustainably sourced collagen in the world. Clinical studies have been performed using both bovine and fish collagen. Individuals allergic to fish may prefer to use bovine collagen. What are Type I and Type III collagens? Based on their structure and ability to organize themselves, collagens are categorized into at least 26 types. Both Type I and III are fibril-forming collagens. Type I collagen is the most abundant form of collagen protein. It is a major constituent of skin and bones. It is also found in tendons, ligaments, the cornea, the intestinal wall and heart valves. What other types of collagen are there? Other types of collagen include: Type II - cartilage, vitreous Type IV - basement membrane Type V - lung, cornea, bone and fetal membranes. I'm very enthusiastic about this fantastic new product and I hope you will try it for at least a few months, so you can see its full benefits. Supplements There are a number of supplements that would help you to maximize your health. You can find information about these products, including Collagen, and purchase them in our online store. References Real beauty starts within. Nature's Sunshine pamphlet. Axe J. What is collagen? Benefits for skin, hair, joints and more. https://draxe.com/nutrition/what-is-collagen/ February 5, 2019. Accessed April 21, 2020. Collagen. Natures' Sunshine Products of Canada Ltd. https://www.naturessunshine.com/ca/product/collagen-516g-powder/22336/ November 2019. Accessed April 28, 2020. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)

OPTIMIZING YOUR HEALTH DURING CHALLENGING TIMES - APRIL 2020

April 2020 Follow Ramila on Facebook to receive educational video updates. I hope you are staying healthy and safe during these very unusual times. This is a time when focusing on optimizing our immune system has never been more important. We looked at this topic in November 2015, and I think it's appropriate to review this topic given the current situation with COVID-19. Happily, there's a lot we can do to take good care of ourselves and stay healthy.  It's imperative at this time to follow the guidelines set out by our public health officials to ensure we are all doing our part to plank the curve. Be sure to stay updated by regularly checking the public health and government websites as this situation is continually evolving. Above all, make smart choices, stay safe, stay healthy and stay happy! Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity. Ramila Padiachy DNM Doctor of Natural Medicine Optimizing Your Health During Challenging Times Staying Healthy - The Basics I'm sure you already know the basics of staying healthy: Wash your hands frequently and thoroughly. Think optimistically. Exercise regularly. Eat a diet high in fruits, vegetables and whole grains, and low in refined carbohydrates and added sugar. Get adequate, good quality sleep. Maintain a healthy weight. Manage your stress levels. (See our October 2017 newsletter.) Strong relationships and a good social network are good for you. If you drink alcohol, drink only in moderation. Don’t smoke. Optimize Your Immune System In fact, all of these strategies have a positive effect on your immune system and its ability to function and help prevent illness. Here are some reasons that these strategies are effective: 1. Wash your hands. Hand washing is an extremely effective public health measure. Consider that you only need to make contact with a cold or flu virus and then touch your eyes, nose or mouth to get infected. A 2008 review in the BMJ (British Medical Journal) stated that hand washing is far more effective at reducing risk than antiviral drugs. Be sure to wash for 20 seconds using soap and warm water. 2. Think optimistically. Happier people are less likely to develop colds when exposed to cold viruses according to research at Carnegie Mellon University. People with high positive emotion scores produce enough cytokine (a protein) to help recruit other immune cells to fight off infections. The 24/7 news cycle can become overwhelming very quickly. When you find yourself overcome with fear, worry and anxiety, turn off the news, acknowledge how you are feeling, take three deep breaths – breathing in peace, calm and hope and exhaling fear, worry and anxiety. Remember that nothing is permanent, we are all doing our part and that together we will get through this. Get out for some fresh air and spend time in nature, while keeping your physical distance.  3. Exercise regularly. A study compared women who worked out 5 days a week for 45 minutes with women who attended a 45-minute session of stretching exercises once a week. The group that exercised less vigorously only once a week had nearly four times as many colds as the group that worked out more often over a one-year period. It is believed that there is a temporary increase in immune-fighting cells with each episode of exercise.  Even if you don’t have a home gym, you can still do your favourite exercises at home, practice yoga, go for a walk while maintaining physical distance, have a dance party with your family or simply do jumping jacks in your living room! The key is to have fun, get your heart-rate going and put a smile on your face!  4. Manage your stress levels. Animal studies have shown: Stressful situations delayed the production of antibodies in mice infected with influenza virus and suppressed the activity of T cells in animals inoculated with herpes simplex virus. Social stress can be more damaging than physical stress. Mice exposed to social stress were twice as likely to die as mice who were stressed physically. In humans, it has been found that psychological stress affects the immune system by disrupting communication between the nervous system, the endocrine system and the immune system. This can result in higher levels of cortisol, and consequently, fewer antibodies in response to exposure to a virus. Physical distancing requirements during this time, when we are all trying to do our part to flatten the curve, can add additional stress as we are unable to see our loved ones. However, physical distancing doesn’t mean that we can’t still maintain our social ties. Technology provides us with the opportunity to connect to our loved ones near and far, to have virtual gatherings to celebrate birthdays, anniversaries or other milestones such as graduations, or even just a simple text or phone call to say hello and check in can have a huge impact not only on you, but on the person receiving the call.  Find ways that work for you to manage your stress. Whatever strategies you use to manage your stress daily can be adapted to our current situation. Meditation and mindfulness is proven to help reduce stress levels, dancing at home to your favourite tunes, cooking your favourite meals and having a ‘virtual’ dinner party with your loved ones, reading, playing music, or any other activity that brings you joy will stimulate your “happy” hormones.  5. Probiotics. A relationship has been observed between "good" bacteria in the digestive tract and good immune system function. Seventy percent of the immune system is housed in the gut and 90 percent of our happy hormone – serotonin – is synthesized in your gut, therefore it is important to maintain a healthy balance of good bacteria by taking a probiotic on a regular basis.  6. Eat a healthy diet. When we are under stress, many of us tend to turn to “comfort foods” as a coping mechanism. It is important during this time to maintain your healthy eating habits to ensure your body is getting the proper nutrition it needs to stay strong, healthy and happy. Certain foods are particularly good immune system optimizers, including: Citrus fruits are high in vitamin C which you need to consume every day because the body can't produce or store it. That's much better than just taking vitamin C to get rid of an illness - prevention is the best bet. Vitamin C is believed to increase the production of white blood cells which are key to fighting infections. Red bell peppers contain even more vitamin C than citrus fruits and are also a rich source of beta carotene. Broccoli is packed with vitamins A, C and E, as well as numerous antioxidants. The less you cook it the more nutritious it is. Garlic is recognized for its value in fighting infections. Garlic also helps lower cholesterol and may prevent hardening of the arteries. Heavy concentrations of sulfur-containing compounds in garlic, such as allicin, are the secret to its immune-boosting properties. Ginger is good as a preventive measure. Gingerol gives ginger its heat and is a relative of capsaicin. Ginger may help decrease chronic pain and may help to lower cholesterol. Spinach is not only rich in vitamin C, but also contains numerous antioxidants and beta carotene. As with broccoli, it's best cooked as little as possible to retain its nutrients. Yogurt is best if it has "live and active cultures" specified on the label. These cultures may stimulate your immune system to fight diseases. Look for yogurt fortified with vitamin D. Almonds are packed with vitamin E which is key to a healthy immune system. It is fat-soluble, meaning it requires the presence of fat to be absorbed properly. A half-cup serving of almonds provides nearly 100% of the recommended daily amount. Turmeric is a key ingredient in curries and is well known as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Curcumin, which gives turmeric its distinctive colour, reduces inflammation and fever. Green tea, like black tea, is packed with flavonoids, a type of antioxidant. In addition, green tea has another powerful antioxidant known as EGCG (epigallocatechin gallate). (This is largely destroyed in the production of black tea.) Green tea is also a good source of the amino acid L-theanine which may aid in the production of germ-fighting compounds in your t-cells. While it isn't a food, vitamin D reduces the risk of respiratory infection. In addition, vitamin D has been shown5-6 to reduce the risk of dementia, several types of cancer, cardiovascular disease (including high blood pressure) and auto-immune diseases such as multiple sclerosis and irritable bowel syndrome. There is also evidence that vitamin D helps combat SAD (seasonal affective disorder). Supplements There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store: Super Trio contains Super Supplemental (Iron-free) containing vitamins, minerals and herbs; Super Omega-3 (contains 760 mg EPA and 380 mg DHA); and Super NT-OX (includes green tea, curcumin and other antioxidants/anti-inflammatories)  Cat's Claw  Echinacea & Golden Seal  HRP-C Collostrum  Nature's Silver Guard  Bifidophilus Flora Force Acidophilus Bifidobacterium Probiotic 11  Ginger  Garlic, High Potency  Green Tea Extract  Vitamin D3  References How to boost your immune system. Harvard Health Publications http://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system Accessed October 27, 2015.  6 immune system busters and boosters. WebMD Medical Reference, 2015. http://www.webmd.com/cold-and-flu/10-immune-system-busters-boosters Accessed October 27, 2015.  Young L. 9 ways to boost your immunity. http://www.besthealthmag.ca/best-you/prevention/9-ways-to-boost-your-immunity Accessed October 27, 2015. Immune system boosters. http://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#ImmuneBoosters1 Accessed October 27, 2015. Low vitamin D levels linked to greater risk of dementia. Tufts University Health & Nutrition Letter. 2014;32(9):1,3. Mercola J. Vitamin D - one of the simplest solutions to wide-ranging health problems. December 22, 2013. http://articles.mercola.com/sites/articles/archive/2013/12/22/dr-holick-vitamin-d-benefits.aspx Accessed November 5, 2015. Mercola J. Simple, inexpensive remedies for seasonal affective disorder. February 14, 2015. http://articles.mercola.com/sites/articles/archive/2015/02/14/seasonal-affective-disorder-vitamin-d.aspx Accessed November 5, 2015. Gloth FM, Alam W, Hollis B. Vitamin D vs broad spectrum phototherapy in the treatment of seasonal affective disorder. J Nutr Health Aging 1999;3(1):5-7 Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)

HOW VITAMIN D3 AND VITAMIN K2 WORK TOGETHER - MARCH 2020 - VOLUME 11, ISSUE 12

Volume 11, Issue 12 March 2020 Follow Ramila on Facebook to receive educational video updates. Spring officially arrives this month but the sun is still not strong enough to provide much vitamin D in Canada. We've discussed many benefits of vitamin D and vitamin K supplementation in past newsletters (November 2018, November 2016, and October 2013). This month, I'd like to emphasize the importance of combining vitamin D3 with vitamin K2 (as well as calcium and magnesium). Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity. Ramila Padiachy DNM Doctor of Natural Medicine How Vitamin D3 and Vitamin K2 Work Together Vitamin D3 Just to review, vitamin D3 is considered to be more effective than D2. Also known as cholecalciferol, vitamin D3 is fat soluble, and is essential to your body's calcium absorption. It is found in animal products and has these health benefits: Supports strong bones Promotes a healthy immune system Improves cardiovascular health Boosts brain health Improves mood May prevent some types of cancer May improve vision and hearing How much vitamin D3 do you need? The Vitamin D Council recommends 5,000 IU of vitamin D3 daily, which is about 125 micrograms (mcg). Other sources recommend anywhere from 2,000 to 10,000 IU.  Vitamin K2 We are focusing on vitamin K2, and more specifically, MK-7 (menaquinone-7) but first, here is an overview of vitamin K: Vitamin K is fat soluble; i.e. like vitamin D3, it needs to be consumed with fat so that it will be absorbed. Vitamin K1 and K2 have different functions and are not interchangeable: vitamin K1 is primarily responsible for blood clotting, whereas vitamin K2 is essential for bone strength, the health of blood vessels, and plays a role in other biological processes as well, including tissue renewal and cell growth. Vitamin K1 is found in green leafy vegetables such as spinach, kale, broccoli and cabbage. The K1 in vegetables is poorly absorbed by the body. Vitamin K2 is found in fermented foods including raw dairy products such as certain cheeses, raw butter and kefir, as well as natto (a fermented soy product) and fermented vegetables like sauerkraut. However, not every strain of bacteria makes K2 so not all fermented foods will contain it. Some cheeses, such as Gouda, Brie and Edam are high in K2, whereas other are not. It depends on the specific type of bacteria present during the fermentation. Only grass-fed animals (not grain-fed) will develop naturally high K2 levels. Two sub-categories of vitamin K2:  MK-4 (menaquinone-4) is a short-chain form of vitamin K2 found in butter, egg yolks and animal-based foods. Avoid this in supplemental form because it's only available in synthetic form. MK-4 has a very short biological half life - about one hour - making it a poor candidate as a dietary supplement. MK-7 (menaquinone-7) is a longer-chain form found in fermented foods. This is the form you would want to look for in supplements since it is extracted from real foods such as natto. You could get lots of MK-7 from consuming natto itself rather than a supplement. The advantages of MK-7 are that it has a longer half life meaning you can just take it once a day, plus it helps prevent inflammation  Health benefits of vitamin K2: Heart health Healthy bones and joints Strong teeth Cognitive function Neonatal health How much vitamin K2 do you need? The U.S. Food and Drug Administration recommends a daily intake of between 75 and 120 mcg for healthy adults. Others recommend up to 320 mcg per day. How vitamins D3 and K2 work together Vitamin D cannot work properly without vitamin K2 and vice versa; you really need to consider these two nutrients together. Note that if you get your vitamin D primarily from the sun, this is not an issue since the body is then able to regulate its vitamin D production. Vitamins D3 and K2 also work synergistically with magnesium and calcium, so ideally they should all be taken in combination. Healthy calcium metabolism: Vitamins D3 and K2 work together to maintain tight control over calcium levels in the body. Vitamin D3 controls the absorption of calcium into the blood, and vitamin K2 controls where that calcium ends up. Over-supplementation with vitamin D3 without ample K2 leads to problems of excess calcium in the blood. If the calcium does not go to the bone, it will go to other tissues such as your arteries, which contributes to atherosclerosis and stiffness of blood vessels.   Vitamins D3 and K2 work together to increase a protein, called matrix Gla protein (MGP), responsible for protecting your blood vessels from calcification. This reduces risk of heart disease including heart attacks. At the same time, vitamin K2 directs calcium to the bones, resulting in better bone health. Taking vitamins D3 and K2 together can reduce insulin resistance. Insulin resistance occurs when your body does not respond to insulin telling your body to use sugar as energy. Avoiding this is an important factor in avoiding type 2 diabetes. Vitamins D3 and K2 also work together to reduce inflammation, which is beneficial to immune function and heart health. There are so many benefits to making sure you get enough (but not too much) vitamin D3 and K2, both individually and together! If you would like to be sure of how much vitamin D3 and K2 would help improve your health, please make an appointment to see me at 613.829.0427. Supplements There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store: Arginine Plus Wildberry (contains vitamin K2) Cal-Mag Plus Calcium-Magnesium SynerPro® Magnesium Complex Magnesium Super Vitamins & Minerals Vitamin D3 You can also buy Vitamin K2 and Liquid Vitamin D at our office only. References HumanN Combination vitamin D3 and K2: game changing benefits. humann.com/nutrition/powerful-combo-vitamins-d3-k2/#section4 April 3, 2018. Accessed February 14, 2020. Patel K et al. Vitamin D. Examine.com examine.com/supplements/vitamin-d/research/ December 30, 2019. Accessed February 25, 2020. Mercola J. Important reasons to optimize your vitamin K2. articles.mercola.com/sites/articles/archive/2015/10/05/benefits-vitamin-k2.aspx October 5, 2015. Accessed February 13, 2020. Rinehart A. The vitamin D and vitamin K2 connection: understanding the mechanisms, what to test, and how much D3 and K2 to take. info.dralexrinehart.com/articles/vitamin-d-and-vitamin-k2-benefits-connection Accessed February 13, 2020. Mercola J. Vitamin K: the missing nutrient to blame for heart attacks and osteoporosis (Nope - NOT calcium or vitamin D). articles.mercola.com/sites/articles/archive/2011/03/26/the-delicate-dance-between-vitamins-d-and-k.aspx March 26, 2011. Accessed February 14, 2020. Patel K et al. Vitamin K. Examin.com examine.com/supplements/vitamin-k/research/#nutrient-nutrient-interactions_vitamin-d June 14, 2018. Accessed February 25, 2020 Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)

HEART-HEALTHY DARK CHOCOLATE - FEBRUARY 2020 - VOLUME 11, ISSUE 11

Volume 11, Issue 11 February 2020 Follow Ramila on Facebook to receive educational video updates. With Valentine's Day this month, this newsletter is about the health benefits of dark chocolate. I hope you enjoy knowing that, in moderation, dark chocolate actually has many health benefits. In fact, several of them are related to various aspects of cardiovascular health, so dark chocolate for Valentine's is an appropriately heart-healthy choice! Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity. Ramila Padiachy DNM Doctor of Natural Medicine Heart-healthy Dark Chocolate Chocolate terminology Have you ever wondered what the difference is between cacao, cocoa and the different types of chocolate? Here's an explanation: Cacao refers to the plant, a small evergreen tree, Theobroma cacao, and its dried seeds, also known as cacao beans or cocoa beans, prior to processing. Cocoa refers to the roasted cacao, ground into a powder from which most of the fat has been removed. Cocoa butter is the fat component of the cacao seed. Chocolate is the solid food or candy made from a preparation of roasted cacao seeds. If the cacao seeds are not roasted, then you have "raw chocolate." Types of dark chocolate: Unsweetened chocolate is the purest form of dark chocolate containing 85-100% cocoa beans. It is too bitter for most people to eat. It is also known as baker's chocolate, and is used to add chocolate flavour to baked goods. Bittersweet chocolate has 65-85% cocoa beans and less sugar than other edible types. This may be the best to snack on, since it is not too bitter and has a high percentage of cocoa. Semisweet chocolate is sweeter, with about 35-60% cocoa and somewhat more sugar. Dutch-processed dark chocolate has gone through a chemical process, dutching, which causes it to change colour and reduces the bitter flavour. However, this process causes it to lose most of its antioxidants, making it a less healthy option. Milk chocolate has 10-50% cocoa solids, cocoa butter, sugar and milk in some form. Milk chocolate has a milder flavour due to the reduced amount of cocoa, the addition of milk, plus a greater amount of sugar. The negative effects of the larger amount of sugar means milk chocolate cannot be recommended as a healthy choice. Milk chocolate bars are also more likely to contain more additives, such as corn syrup and vegetable oil. White chocolate contains no cocoa powder. It may contain cocoa butter but it mostly consists of milk and sugar - not a healthy choice. Why is dark chocolate the best type of chocolate? Good quality dark chocolate generally contains 50-90% cocoa solids, cocoa butter, sugar and very little else. A lower quality chocolate bar may contain vegetable oils rather than genuine cocoa butter, so be sure to check the ingredients label. For health benefits, choose chocolate with a cocoa percentage of 70 or higher. It also contains much less sugar than milk chocolate or white chocolate. Dark chocolate is very nutrient dense. It is rich in beneficial vitamins and minerals: manganese, copper, magnesium, iron, zinc, phosphorus, potassium, selenium, riboflavin (vitamin B2), niacin (vitamin B3), calcium. It is also rich in antioxidants (flavanols and polyphenols) which are believed to be responsible for many of its health effects. Health benefits of dark chocolate The antioxidants in dark chocolate have a very positive effect on heart/cardiovascular health. Antioxidants neutralize free radicals and prevent oxidative stress. Oxidative stress refers to the damage that excessive amounts of free radicals can cause to cells and tissues in the body. Oxidative stress contributes to the natural aging process and, over time, may contribute to the development of various diseases, such as heart disease, diabetes, Parkinson's disease, Alzheimer's disease and cancer. Dark chocolate may lower blood pressure. Flavanols have been shown to support the production of nitric oxide (NO) in the endothelium (inner lining of blood vessels) that helps to relax the blood vessels and improve blood flow, thereby lowering blood pressure. A Harvard University study reviewed 24 prior research studies, and analyzed dark chocolate consumption and blood pressure in over 1,100 participants. The study found that, when the dark chocolate consumed contained at least 50-70% cacao, blood pressure dropped in all participants consuming it, and particularly in those with hypertension. Other studies have confirmed these findings.   Dark chocolate lowers levels of oxidized LDL (low density lipoprotein) cholesterol. LDL particles become oxidized when they stay in circulation for too long and become damaged by free radicals. Oxidized LDL is highly reactive and damages surrounding tissues, such as the lining of our veins and arteries. This makes it a significant risk factor for cardiovascular disease. In study participants consuming antioxidant-rich dark chocolate, blood levels of LDL oxidation fell markedly. This appears to be due to antioxidants exerting a protective effect which increased the LDL particles' resistance to oxidation. Dark chocolate raises HDL (the "good" cholesterol). This has been shown in repeated clinical and randomized controlled studies.   Other benefits of dark chocolate: In addition to its cardiovascular health benefits, dark chocolate may help to protect skin against UV damage. Sunlight boosts vitamin D and nitric oxide levels; however, too much UV exposure can age our skin and increase our risk of skin cancer. The flavonoids in dark chocolate appear to improve our skin's natural resistance to both UVA and UVB rays from the sun.   Mood-boosting properties: It's no accident that eating dark chocolate makes us feel good. Dark chocolate contains theobromine which affects our central nervous system, making us feel relaxed and contented, and also gives us increased levels of alertness, focus and energy. In addition, dark chocolate interacts with neurotransmitters, increases serotonin levels, and releases "feel good" endorphins. Finally, dark chocolate tastes great! Of course, dark chocolate should be consumed in moderation but the good news is, provided you're eating good quality dark chocolate, there's no reason to feel guilty - enjoy! Supplements There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store: Green Tea Extract Olive Leaf Extract Rosehips Turmeric Curcumin Ultimate GreenZone Zambroza References Mercola J. The amazing health benefits of dark chocolate. February 8, 2016. https://articles.mercola.com/sites/articles/archive/2016/02/08/amazing-health-benefits-dark-chocolate.aspx Accessed January 27, 2020. Dark chocolate. https://www.hsph.harvard.edu/nutritionsource/food-features/dark-chocolate/ Accessed January 27, 2020. Joseph M. 9 interesting health benefits of dark chocolate. August 29, 2019. https://www.nutritionadvance.com/dark-chocolate-health-benefits/ Accessed January 27, 2020. Nagdeve M 18 surprising benefits of dark chocolate. Last updated December 30, 2019. https://www.organicfacts.net/dark-chocolate.html Accessed January 37, 2020. What are the health benefits of dark chocolate? https://www.medicalnewstoday.com/articles/324747.php#summary Accessed January 27, 2020. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)

ABOUT EMF RADIATION - JANUARY 2020 - VOLUME 11, ISSUE 10

Volume 11, Issue 10 January 2020 Follow Ramila on Facebook to receive educational video updates. Happy New Year! I hope you had a happy, healthy holiday season. Welcome to a brand new decade! This month, I'd like to provide you with some information on EMF (electromagnetic fields) radiation. You may hear claims that it's perfectly safe, and also claims that it poses some very real dangers. Which is true? Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity. Ramila Padiachy DNM Doctor of Natural Medicine About EMF Radiation This is a huge topic, and I can't really do it justice in a short newsletter, but will try to give you a brief overview. For more detail, I would highly recommend a book by Nicolas Pineault, The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology. It's both entertaining and very informative, a difficult combination with this sort of topic. What is EMF radiation? An electromagnetic field is "a physical field produced by electrically charged objects." There are two types of radiation - low to mid-frequency, or non-ionizing radiation, and high frequency, or ionizing radiation. Ionizing radiation is used in the case of medical imaging machines, such as X-rays, and in the treatment of cancer.   Sources of EMFs The earth and sun produce natural EMFs, but most of our exposure to EMFs today is from manmade electronics. Lower frequency EMFs have lower energy and longer wavelengths than higher frequency EMFs (or ionizing radiation). We will focus here on manmade sources of low level radiation. Common sources of low level EMFs include: cell phones  tablets  computers  cordless phones Wi-Fi routers Bluetooth devices  TVs  radios  smart meters  microwave ovens power lines MRIs Should we be worried about EMF exposure? Are low frequency EMFs harmful? The answer depends on who you ask. Tech companies claim that Wi-Fi, cell phones, etc. are safe. Many government agencies consider them safe as well. However, the International Agency for Research on Cancer, which is part of the World Health Organization, classifies low frequency EMFs as a "possible human carcinogen" (cause of cancer in humans) based on observational data and animal research that link EMF radiation to tumours. There is evidence that exposure to low level EMFs may increase the risk of some cancers  result in neuropsychiatric effects, such as cognitive impairment, brain inflammation, headaches, difficulty concentrating, depressive mood, and irritability be associated with thyroid issues be associated with fertility problems disrupt sleep, result in fatigue be associated with autism be associated with cardiac effects such as atrial fibrillation, arrhythmias be a source of electro-hypersensitivity, which can produce a broad range of symptoms Children are more affected by EMFs than adults because they absorb twice the amount of EMF radiation compared to adults, pound for pound. EMF exposure in children has been linked with autism, ADHD, anxiety, depression, eating disorders, childhood cancers, insomnia, impaired growth, and poor memory and learning. Without looking at the risks in more detail, I think it is safe to say that we should be concerned about our exposure to low level EMFs. How can we reduce our exposure to EMFs? Since exposure to EMFs is not going to go away, it makes more sense to focus on how we can reduce our exposure than to worry excessively about the possible and probably detrimental effects of EMF exposure. Increase your distance from the source of EMFs. EMF exposure intensity decreases as you increase your distance from the object that's sending out waves. Use your cell phone (and cordless phone) on speaker phone or use a wired headset. Do not put the phone next to your ear. Bluetooth headsets emit the same kind of EMF as cell phones; they do not solve the problem. Do NOT carry your cell phone anywhere on your body - not in any pocket, or tucked into your bra. Do not use your laptop directly on your lap. Keeping your laptop at least 1 foot from your body will cut down the radiation you're exposed to by a good 80%. Put the laptop on a table or desk. Keep at least 10 feet between your body and your router.   Another source of EMF is your smart meter installed by your electric company. If you choose to keep it rather than return to the old fashioned type, then do what you can to increase your distance from it. Turn off EMF-producing devices when possible. Turn off your Wi-Fi router at night. This is easy if you put it on a 24 hour timer. At night, turn off your cell phone or put it on airplane mode. Keep your cell phone on airplane mode any time you're not using it. Rethink your "smart" home. The more devices that are connected to your Wi-Fi or cellular network, the more EMF exposure your family is going to have. You can do without the "smart home" devices that can lock the door or start the oven.   If you can, disable the "LTE" and "4G" networks. Try this. It will connect you to the nearest "3G" network, which will greatly reduce the amount of radiation. If you have a strong signal, it may work. If not, the sound quality may suffer to the point that you have difficulty understanding the caller. In that case, it really doesn't make sense. If you can, avoid using your cell phone when the reception is bad. If there is only 1 signal bar out of 5, your phone will emit 10 to 1,000 times the amount of radiation in its efforts to connect with distant cell phone towers. To reduce children's EMF exposure: Download movies and games, then put the phone on airplane mode when the movies are played or the games are in use. Teach children to always use speaker phone or a wired headset. Educate teens about how smart phones can mess up their sleep, and increase their risk of depression. Restrict your teenager's data and phone plan, and have them pay for any extra data they want. Teach them the importance of using a wired headset or speaker phone,and to use airplane mode when carrying the phone around. What about 5G? What is 5G? 5G, or 5th generation mobile networks or wireless systems, is considered the next phase in mobile technology. Whereas 4G uses only low-band frequencies, 5G will also use mid- and high-band frequencies. The high-band frequencies largely consist of millimeter waves (MMWs). MMWs can transmit large amounts of data, but only over short distances. This means increased speed, but far more frequent cell antennas. However, the signals are blocked by buildings, and foliage can absorb much of their energy. This means an even greater number of 5G antennas, and the risk that trees will be cut down to enable transmission of 5G signals. With the introduction of the 5G infrastructure, much of the population will be exposed to MMWs for the first time on a continuous basis, although the exposure will generally be to low-intensity MMWs. So far, only a few studies have examined prolonged exposure to low-intensity MMWs, and there has been virtually no study of this combined with exposure to other radiofrequency radiation. Therefore it is not yet possible to come to any specific conclusions about the safety of 5G; however, there is growing concern. This is a topic to keep in mind as 5G is introduced in the near future. Supplements There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store: Green Tea Extract Olive Leaf Extract Rosehips Super Omega 3 Turmeric Curcumin Ultimate GreenZone Vitamin C Vitamin E with Selenium Zambroza References Pineault N. The non-tinfoil guide to EMFs: How to fix our stupid use of technology. N&G Média; 2017. Kresser C. Do you need to protect yourself against EMF dangers?  April 26, 2019. https://chriskresser.com/do-you-need-to-protect-yourself-against-emf-dangers/  Accessed December 4, 2019. Should you be worried about EMF exposure? https://www.healthline.com/health/emf#takeaway Accessed December 4,2019. Mercola J. The harmful effects of electromagnetic fields explained. September 3, 2017. https://articles.mercola.com/sites/articles/archive/2017/09/03/electromagnetic-fields-harmful-effects.aspx  Accessed November 28, 2019. 5G wireless technology: millimeter wave health effects. February 22, 2019. https://www.saferemr.com/2017/08/5g-wireless-technology-millimeter-wave.html  Accessed December 29, 2019. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)