HOW TO RELIEVE STRESS AND ANXIETY – VOLUME 13, ISSUE 6 – SEPTEMBER 2021

What is anxiety?

Anxiety is defined as "a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome."

It's normal to feel anxious or nervous from time to time, but it's not normal to feel uncontrollably anxious or fearful most of the time. At this level, it's considered an anxiety disorder, and both physical and emotional health may be adversely affected, as well as many aspects of life, such as relationships, performance at work, personal obligations, and other daily activities.

This newsletter will focus on "anxiety" rather than "anxiety disorders", although the distinction between the two may seem blurry to some extent. If you feel that persistent, severe anxiety is adversely affecting you, please make an appointment to see me at 613.829.0427, or contact another health professional.

Why is anxiety increasing now?

There are many reasons for experiencing anxiety, especially these days. Health is often a source of anxiety, and that has never been more true. Other topics people report being most anxious about include safety, finances, politics and relationships.

Several lifestyle factors contribute to anxiety, including busy schedules that leave little time for regular exercise, sleep, relaxation and time to socializing. Less healthy diets can also be a factor. Around-the-clock news broadcasting, social media and pretty much constant digital connectivity also increase stress and anxiety.

How can I relieve stress and anxiety?

There are many strategies for decreasing stress and anxiety; several are presented here. Everyone doesn't need to apply every strategy; some are essential, but apart from that, the idea is to pick those you feel will do you the most good.

The essentials

Without attending to these most essential recommendations, other strategies for reducing anxiety and stress will not be nearly as effective.

• Physical activity: Regular exercise is extremely important, especially aerobic/cardiovascular and other types of exercise that you enjoy. Yoga is excellent for helping people to relax.

• A healthy diet requires avoiding excessive alcohol, caffeine and sugar intake. It includes eating a diet that has good sources of vitamin B foods, magnesium-rich foods, foods high in calcium and omega-3 (like olive oil, nuts and seeds, salmon, fruits and vegetables, whole grains and probiotic foods).

• Enough, good quality sleep: Seven to nine hours of sleep per night is what it takes to avoid sleep deprivation. However, anxiety is a common cause of insomnia, so it may be necessary to use relaxation techniques and other strategies to help you sleep.

Other important strategies

• Relaxation techniques: Deep breathing exercises can be helpful. Meditation is highly recommended. Yoga is another excellent way to relax.

• Maintain a consistent, regular daily routine. This includes having a regular sleep/wake cycle and eating regular meals.

• Journalling thoughts and worries can help you gain perspective. A daily gratitude journal where you write down 3 to 5 things you are grateful for is an excellent practice. It's a good idea to try to think of different things you're grateful for each day, but not essential to avoid all repetition.

• Mindfulness describes practices that anchor you to the present moment. This can help lower symptoms of anxiety and depression. Yoga and meditation are described as forms of mindfulness.

• Taking supplements and using essential oils that support the nervous system can help. Recommended ones include adaptogens, e.g. Ashwagandha; magnesium; vitamin B complex; amino acids such as GABA; passionflower and valerian root. Chamomile and lavender are essential oils that help with relaxation.

• Socializing: Spending time with friends and family, whether in person or virtually, can help you get through stressful times. Be sure to talk to friends or family who are supportive and positive people.

• Learn to say no: Avoid overextending yourself by learning to say no to activities that are less important to you and that you are able to change.

• Limit your exposure to news broadcasts and social media. You can stay informed and in contact with friends without spending an excessive amount of your day on these activities. It's especially important to avoid these distractions later in the day.

• Music can have a powerful effect on your mood and anxiety. Be sure the music you listen to when you're anxious is happy and relaxing, or soothing, i.e., music that will help you feel the way you want to.

• Laugh! It's hard to feel anxious when you're laughing. Find humour in everyday life, spend time with friends who make you laugh, or watch a funny TV show.

• Emotional release therapy is an alternative healing method used to help release a person’s negative energy. This technique is widely used in grief therapy and other areas of emotional trauma. It is successful in healing both physical and emotional wounds. At our Ottawa clinic, we have seen it proven as an effective way to rid a person of negative energy, as well as emotional pain and increase the person’s positive energy. Please see our website for more information.

I hope these tips will help you to reduce your levels of anxiety. If you would like to discuss possible treatment options, particularly concerning emotional release therapy, please contact me at 613.829.0427.

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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 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.

It is helpful to combine Zerenity with Stress Pack, which is a multi-supplement formula to provide nutritional support during times of acute or chronic stress. The formula contains an array of targeted vitamins, minerals, phytonutrients and extracts, and adaptogen herbs.

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Supplements

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

• Zerenity

• Stress Pack

• Adrenal Support

• HTP Power

• Passion Flower

• RE-X Combination Herb

• Stress Formula

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References:

1. Levy J. The rise of anxiety symptoms and types. https://draxe.com/health/anxiety-symptoms/ November 30, 2019. Accessed August 17, 2021.

2. Anxiety and sleep. https://www.sleepfoundation.org/mental-health/eating-disorders-and-sleep Accessed August 17, 2021.

3. 16 simple ways to relieve stress and anxiety. https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#The-bottom-line Accessed August 17, 2021.

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.

PREVENTION AND TREATMENT OF CATARACTS - VOLUME 13, ISSUE 5 - AUGUST 2021

What are cataracts?

A cataract is a clouding of the eye's lens due to a build-up of protein in the lens that impairs vision. There are many different types of cataracts; three of the most common are:

• nuclear cataracts which grow in the nucleus (inner core) of the eye's lens. This is the most common type of cataract associated with ageing.

• cortical cataracts which develop in the cortex (outside edge of the lens).

• posterior subcapsular cataracts which form toward the back of a cellophane-like capsule that surrounds the lens. These are most common in people who are diabetic, overweight or taking steroids.

Cataracts can also be classified by cause:

• ageing-related cataracts

• congenital cataracts occur in babies who are born with cataracts due to an infection, injury or poor development before birth; they can also develop during childhood

• secondary cataracts which are a result of other medical conditions, such as diabetes, or exposure to toxic substances, certain drugs (e.g. steroids like prednisone), or ultraviolet light or radiation

• traumatic cataracts which develop as a result of injury to the eye

Cataract symptoms

Common symptoms include:

• cloudy or blurred vision, as if you're looking through fog or a dirty window

• sensitivity to light and glare

• difficulty with night vision

• seeing "halos" around lights

• fading or yellowing of colours

• double vision; you see things in twos and they may overlap

• frequent changes in eyeglass or contact lens prescription

• difficulty reading due to reduced black-white contrast

• loss of depth perception

Causes and risk factors

There are many risk factors for cataracts, including:

• Age is a primary risk factor for cataracts. Most people who live a long life will develop cataracts to some degree.

• Sex - women are at higher risk than men.

• Glaucoma and treatments for glaucoma increase the risk of cataracts.

• Myopia - near-sighted (myopic) people are at higher risk.

• Previous physical injury to the eye or intraocular eye surgery increases risk.

• Diabetes, type 1 or 2, increases the risk of developing cataracts at younger ages.

• The use of steroid medications, e.g. for the treatment of autoimmune conditions, such as rheumatoid arthritis can increase the risk of cataracts.

• Overexposure to sunlight, particularly UVB radiation, increases the risk of nuclear cataracts in particular. The risk may be greater for people who had significant sun exposure when they were young. Occupational prolonged exposure to sunlight also increases risk.

• Smoking and chronic, heavy alcohol use increase the risk of cataracts. Smoking a pack a day doubles a person's risk.

Prevention and treatment

We will focus on natural prevention and treatment here but note that there are effective conventional treatments as well, including changing prescription eyeglasses, brighter lighting, anti-glare sunglasses and magnifying lenses. Not all cataracts require surgery but if it is eventually needed, it is done on an outpatient basis. Surgery consists of removing the cataract and replacing the lens with a permanent implant called an intraocular lens.

While cataracts may not be completely preventable, there is agreement that their occurrence can definitely be delayed.

Natural prevention and treatment include focusing on a healthy diet and supplements, as well as a number of lifestyle modifications.

Diet

The more antioxidants you can get from fruits and vegetables, the better your chances of preventing cataract development. High-antioxidant foods protect your eyes from oxidative stress that contributes to cataracts.

• Fresh fruit and vegetables contain high levels of phytochemicals. Phytonutrients are antioxidants and anti-inflammatory agents that have been shown to help prevent or delay the progression of eye disease, including cataracts.

• Vitamin A (beta-carotene)-rich foods have been shown to prevent loss of vision caused by both cataracts and macular degeneration. Carrots, sweet potatoes, and dark leafy greens are some excellent choices to get more vitamin A.

• Vitamin C-rich foods include peppers, citrus fruits, berries, tropical fruits, broccoli and tomatoes. Vitamin C has been linked to a lower risk of cataracts.

• Vitamin E-rich foods include almonds, spinach, wheat germ and sweet potatoes. Studies have shown that vitamin E reduces cataract formation.

• Zinc-rich foods include grass-fed beef, kefir, yogurt, chickpeas and pumpkin seeds. Zinc deficiency has been linked to cloudy vision and poor night vision since it helps bring vitamin A from the liver to the retina.

• Lutein and zeaxanthin have been extensively studied for cataract prevention. They are super antioxidants found together in many vegetables. They are also found together in the lenses of the eyes. They filter harmful blue wavelengths and help maintain healthy eye cells. People whose diets are high in foods rich in zeaxanthin, particularly spinach, kale and broccoli, are up to 50 percent less likely to develop cataracts. Other foods rich in lutein and zeaxanthin include eggs, collard greens, turnip greens and corn.

• Fatty fish (e.g. salmon) and other foods rich in omega-3 (e.g. chia and flax seeds) have been linked to a potentially reduced risk of cataracts or their progression.

• Cut down on excessive calories and processed food intake. Avoid sugar and other refined foods, e.g. containing white flour.

• Stay well-hydrated. Eyes are especially sensitive to dehydration, which reduces their resistance to free radicals.

Supplements and herbs

If you feel your diet is lacking in any of the above nutrients, you may choose to take high-quality supplements.

In addition, bilberry is known for its significant benefits to the eyes. It is a powerful antioxidant and also contains vitamin C. It has shown protective effects against cataracts, as well as macular degeneration and glaucoma. NAC (N-acetyl-cysteine) is also helpful.

Sun protection

Reduce UV light exposure: Wearing sunglasses with complete UV protection and a hat with a brim may help delay the formation of cataracts.

Lifestyle modifications

Decreasing alcohol consumption and quitting smoking can both substantially decrease your risk of cataracts.

Physical activity and meditation help oxygenate the body, reduce stress and get rid of toxins. Any positive lifestyle habits that improve your general health also improve your eye health.

Remember, you are never too young or too old to start taking preventive measures to protect your eyes from cataracts.

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Featured Nature's Sunshine product: Perfect Eyes

How It Works: Perfect Eyes - the name says it all! It is formulated to provide comprehensive antioxidant support to the eyes.

Ingredients: Perfect Eyes contains several ingredients that are beneficial to our eyes. Some of these include vitamin C, green tea leaf, turmeric, curcuminoids, lutein, zinc gluconate, taurine, quercetin, grape seed, NAC (N-acetyl-L-cysteine), olive leaf, bilberry, zeaxanthin, copper, lycopene, beta-carotene, alpha carotene, and selenium.

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Supplements

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

• Perfect Eyes

• Grapine

• Green Tea Powder Extract

• Olive Leaf Extract

• Super Omega 3

• Turmeric Curcumin

• Vitamin A & D

• Vitamin C 500

• Vitamin E with Selenium

• Zambroza

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References:

1. Price A. Cataract symptoms & natural treatments that help. https://draxe.com/health/cataract-symptoms/ August 20, 2016. Accessed July 19, 2021.

2. What are cataracts? https://www.webmd.com/eye-health/cataracts/what-are-cataracts August 19, 2019. Accessed July 19, 2021.

3. Wong C. How to prevent cataracts naturally. https://www.verywellhealth.com/preventing-cataracts-naturally-89270 April 12, 2020. Accessed July 19, 2021.

4. Cataract prevention: the 5 key tips. https://www.vision-and-eye-health.com/cataract-prevention.html Accessed July 27, 2021.

5. Barbeau Capruciu J. Cataracts https://www.avogel.ca/en/health/eye-health/cataracts.php Accessed July 27, 2021.

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.

BENEFITS OF THE WIM HOF METHOD – VOLUME 13, ISSUE 4 – JULY 2021

The Wim Hof Method (WHM) consists of three pillars, exposure to cold; his conscious breathing method; and the power of the mind, or commitment. Wim has demonstrated that humans have a huge amount of potential previously thought not to exist. The Method and Wim's accomplishments have been studied and validated by academic researchers, and there is a considerable amount of research in progress.

Rather than describe how to do the breathing and exposure to cold, we will focus on the benefits of the WHM.

Exposure to cold

Within 10 days of ending your daily shower with cold water for as little as one minute, you will notice that your heart rate decreases significantly, as much as 15 to 30 beats per minute, and that it remains that way 24 hours a day. That translates into a lot less stress since your heart rate increases whenever your body experiences stress.

• You will feel more energized.

• The improved blood flow delivers better nutrition to your cells.

• You will find that you don't get sick anymore. Instead, you feel strong.

• Cold is a stressor, so if you can control your body's response to it, you will be able to control stress in any form. After you take a cold shower, you will not only feel that you have more energy, but you will also feel more at rest.

• Because the brain and heart are connected, your decreased heart rate affects your mood, lessening anxiety. In peace and at rest, blood slowly flows deeper into the brain. If it reaches the limbic system, a level of deep meditation can be achieved that only seasoned mindfulness practitioners have been known to reach. In Wim's experience, this can be achieved with a one-minute cold shower every day.

Breathing

The breathing exercise can have a profound effect on your physical and emotional state. It can change your biochemistry from acidic to alkaline and cleanse the body of biochemical residue. Wim is convinced this can eliminate the primary causes of diseases.

• The breathing exercise puts the body into an alert state, activating the sympathetic nervous system and preparing the body for performance.

• With each successive round of the breathing exercise, you feel stronger, lighter, and more at peace.

• After four rounds of the breathing exercise, your blood will be in the optimum pH range (less acidic, more alkaline).

• Achieving biochemical and hormonal balance increases your energy, boosts performance, and lowers stress levels.

A major benefit of the breathing method is to regulate inflammation, which causes disease. The Wim Hof breathing method may help ward off illness, including autoimmune diseases, cancer and depression.

Wim notes that if you do the breathing techniques described in the book, you will know how to deal with toxic substances in the body, including a hangover, in just 20-25 minutes. This is because the breathing method alkalizes the blood and eliminates the acidity caused by toxic substances like alcohol.

The potential applications of the WHM are enormous. Eradicating cardiovascular disease and positively affecting mental healthcare outcomes are applications of the technique that can benefit a large portion of the population worldwide. Practitioners of the method have been able to reverse diabetes, alleviate the debilitating effects of Parkinson's disease, lose weight, and achieve remarkable athletic feats.

Mindset

To fully benefit from practicing the WHM, you must fully commit your mind to it. Wim has demonstrated his ability to do this in several experiments, for example, where he was immersed in ice water and maintained his body's core temperature.

A set of experiments demonstrated that he controlled his vagus nerve, which was thought to be impossible. This has huge implications for battling many conditions and diseases, including arthritis and Crohn's disease. The experiments showed that he was controlling an autonomous mechanism at will, which, in turn, meant that he was able to control inflammation. This opens the possibility that we may be able to get the cause and effect of disease within the control of our minds. Bringing this knowledge to humankind has become Wim Hof's mission. However, he recommends that the WHM be seen as providing tools to help manage your health, rather than as a cure.

Cautions

Please note that Wim emphasizes being in a safe position to practice the breathing exercise, sitting or lying down, in case of fainting. He also advises starting exposure to cold very gradually, e.g. no more than 15 seconds in a cold shower to begin with. He advises against practicing the WHM if you are dealing with any of the following:

• epilepsy

• high blood pressure (especially if you are taking prescription medication)

• coronary heart disease, e.g., angina

• a history of serious health issues like heart failure or stroke

Additionally, if you suffer from migraines, he urges caution about taking ice baths. He also advises against practicing the WHM if you are pregnant; the effects on the baby of the changes in biochemistry associated with the WHM are not known. Children under the age of 16 should be supervised by a parent or guardian, and should never be compelled to practice the WHM against their will. Again, it is emphasized that care be taken regarding exposure to cold, and it should be built up gradually.

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Featured Nature's Sunshine product: Rejuvenaid (30 sticks)

How It Works:

• Helps to form red blood cells.

• Supports energy production.

• Helps in energy metabolism and tissue formation.

• Helps in the normal function of the immune system.

• Helps in energy metabolism in the body.

• Helps in collagen formation to maintain healthy bones, cartilage, teeth and/or gums.

• Helps to maintain proper muscle function and tissue formation.

• Helps to support immune function.

• Helps to maintain heart muscle function.

• Provides electrolytes for the maintenance of good health.

• Helps support and maintain a healthy digestive system.

• L-Arginine (a non-essential amino acid) is involved in protein synthesis.

• Workout supplement.

• Source of antioxidants that help fight against cell damage caused by free radicals.

Rejuvenaid is a dual-pathway Nitric Oxide (NO) Generator for vasodilation and cardiovascular health. Clinically studied Rejuvenaid naturally and safely produces and sustains healthy levels of NO. Unlike other NO products, this patent-pending formula uses a dual-pathway system featuring a proprietary beetroot extract along with L-arginine. This dual-pathway approach frees up the body's ability to produce its own NO while using the ingredients to generate even more NO. Rejuvenaid also features a proprietary, polyphenol-rich antioxidant blend called Herbal Shield that offers select vitamins to help sustain higher levels of NO and support circulation.

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Supplements

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

• Rejuvenaid (30 sticks)

• Arginine Plus (Wild Berry)

• Collagen

• Nutri-Burn (Vanilla)

• Solstic Energy

• Turmeric/curcumin

• Zambroza

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References:

1. Hof W. The Wim Hof Method: Activate Your Full Human Potential. Sounds true, Boulder Colorado: October 2020.

2. The Wim Hof Method. https://www.wimhofmethod.com. Accessed June 15, 2021.

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.

NATURAL REMEDIES FOR CHRONIC INFLAMMATION – VOLUME 13, ISSUE 3 – JUNE 2021

In past newsletters, we have looked at the role of some different causes of chronic inflammation, including stress (June 2014) and mental stress, in particular (October 2017), too much exercise (May 2014), and a diet high in sugar and refined carbohydrates (April 2014).

This month I'll discuss the consequences of chronic inflammation. You will see it's not just a matter of a few persistent aches and pains but is potentially much more serious. However, we will also look at ways to reduce inflammation and its possible consequences.

We now know that chronic inflammation plays a central role in many of the most commonly occurring and challenging diseases, including cancer, heart disease, diabetes, and Alzheimer's disease (see below for a complete list).

What is inflammation?

Inflammation is part of the body's immune response, and when it's acute and not dangerous, it's the body's natural defence against damaged cells, viruses, bacteria and so on. It aims to remove these harmful or foreign invaders and heal the body. While acute inflammation starts quickly and usually only lasts a few days, chronic inflammation can last for months or even years when the cause has not been eliminated.

Chronic inflammation can affect any organ. Some symptoms and signs of chronic inflammation include:

• fatigue

• abdominal pain

• fever

• rash

• joint pain

There is increasing evidence that chronic inflammation causes and advances many common chronic diseases. Examples include:

• asthma

• heart disease

• rheumatoid arthritis

• periodontitis

• digestive problems

• cancer

• insomnia

• depression

• neurodegenerative diseases, such as Alzheimer's and Parkinson's disease

• weight gain and obesity

• blood sugar imbalance and type 2 diabetes

Causes of chronic inflammation include:

• a poor diet (e.g. high in sugar, other refined carbohydrates and low in fresh fruit and vegetables)

• minor food sensitivities

• poor gut health (imbalanced gut bacteria)

• a sedentary lifestyle

• lack of sleep

• excess weight or obesity

• stress (physical and/or emotional)

• exposure to air pollution

Natural Remedies for Chronic Inflammation

Avoid foods that cause inflammation, including:

• sugar

• trans fats found in fast foods, processed snack foods, partially hydrogenated oil, including most margarine

• high levels of omega-6 oils: omega-6 fatty acids are important in moderation, but excess levels produce inflammation

• refined carbohydrates such as white flour

• MSG

• gluten

• casein is in dairy products

• aspartame

• alcohol: it's best not to consume alcohol or only do so in moderation

Be sure your diet includes lots of anti-inflammatory foods.

• vegetables: a minimum of 4-5 servings per day of beets, carrots, cruciferous. vegetables (broccoli, cabbage, cauliflower and kale), dark, leafy greens (collard greens, kale, spinach), onions, peas, salad greens, and squashes.

• fruits: 3-4 servings per day of healthy fruits, like apples, blackberries, blueberries, cherries, nectarines, oranges, pears, grapefruit, pineapple, plums, pomegranates or strawberries.

• water: be sure to drink enough high quality purified water for your body weight.

• beans and legumes: 1 or 2 servings a day of beans, chickpeas or lentils.

• herbs and spices: unlimited amounts of antioxidant-rich herbs and spices, like basil, chilli peppers, cinnamon, curry powder, garlic, ginger, rosemary, turmeric and thyme.

• protein: many vegetables contain generous amounts of protein, such as legumes (see above) and mushrooms; other options include organic eggs, grass-fed meats, healthy cheeses, organic poultry and cultured/raw dairy.

• tea is an excellent natural anti-inflammatory beverage; try 2-4 cups of green, oolong or white tea per day.

Anti-inflammatory supplements:

• Omega-3 fatty acids have been shown to decrease system-wide inflammation, making them helpful for a wide range of health concerns, especially where inflammation is a problem.

• Turmeric/curcumin (see the featured product below)

• White willow bark: Nature's Sunshine's Eight is an excellent source of white willow bark.

• Bromelain is an enzyme that occurs naturally in pineapple and is very effective for reducing swelling.

• Resveratrol and quercetin are powerful anti-inflammatory substances, available either as supplements or from foods. Resveratrol is found in the skin of red grapes. Quercetin is found in onions, apples, kale, blueberries and green tea.

Anti-inflammatory practices include regular exercise, enough good quality sleep, and meditation.

If you think you may have health problems related to chronic inflammation; you might try reducing or eliminating any of the causes we've discussed, as well as try the suggested solutions. We would be glad to help you with this. Please call 613.829.0427 for an appointment to identify sources of inflammation, as well as determine which solutions will work best for you.

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Featured Nature's Sunshine product: Turmeric Curcumin

How It Works: Nature’s Sunshine’s Turmeric Curcumin VegCap contains 550 mg of turmeric root extract curcumin. Turmeric contains curcuminoids, the major active constituents of the root which gives turmeric its intense yellow pigment, antioxidant and anti-inflammatory properties. Due to the poor bioavailability of curcuminoids, Turmeric Curcumin also contains black pepper extract and piper nigrum to enhance the bioavailability and absorption of curcumin.

• Provides antioxidants for the maintenance of good health.

• Used in Herbal Medicine to help relieve joint inflammation.

• Traditionally used in Ayurvedic medicine as an antiparasitic and to improve digestion.

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

• Turmeric/curcumin

• Eight

• Ginger

• Lavender, Organic Essential Oil

• Passion Flower

• Stress Pak

• Stress Formula

• Super Omega 3

• RE-X

• Zambroza

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References:

1. Axe J. Chronic inflammation at the root of most diseases + how to prevent! https://draxe.com/health/inflammation-at-the-root-of-most-diseases/ December 12, 2018. Accessed May 18, 2021.

2. Exercise and relaxation. Newsletter June 2014;6(3) https://www.ramilas.com/news/exercise-and-relaxation-june-2014-volume-6-issue-3.html Accessed May 21, 2021.

3. Mental stress and inflammation. Newsletter October 2017;9(7) https://www.ramilas.com/news/2017/10/29/mental-stress-and-inflammation-october-2017-volume-9-issue-7 Accessed May 21, 2021.

4. A marathon of exercise. Newsletter May 2014;6(2) https://www.ramilas.com/news/a-marathon-of-exercise-may-2014-volume-6-issue-2.html Accessed May 21, 2021.

5. The good the bad and the sweet. Newsletter April 2014;6(1) https://www.ramilas.com/news/the-good-the-bad-and-the-sweet-april-2014-volume-6-issue-1.html Accessed May 21, 2021.

6. Stow J. Explainer: what is inflammation and how does it cause disease? https://theconversation.com/explainer-what-is-inflammation-and-how-does-it-cause-disease-84997 December 3, 2017. Accessed May 18, 2021.

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.

SUPPORTING YOUR MICROBIOME AND IMMUNE SYSTEM - VOLUME 13, ISSUE 2 - MAY 2021

About the microbiome

In our newsletter of June 2017, we noted that the microbiome is made up of a community of microbes or microorganisms, including bacteria that live on or in the body. These bacteria consist of those that protect us (symbiotic), those that are neutral (commensal), and those which can be harmful (pathogenic).

While it was previously estimated that the body has about 10 trillion human cells and 100 trillion cells making up the microbiome, it is more recently estimated that there are about 30 to 40 trillion human cells and about 38 trillion microbiome cells. We are no doubt getting closer to the correct numbers, but these figures are still estimates.

Several of the functions of the human microbiome include:

• Helps with the breakdown and absorption of nutrients.

• Plays an important role in depression, weight/obesity and hormone function.

• The gut-brain connection: the gut has its own nervous system, called the enteric nervous system (ENS). The central nervous system and the ENS are connected by the vagus nerve which runs from the brainstem to the abdomen. Gut bacteria use this route to transmit information to the brain, thus the link between the microbiome and depression.

• An extremely important role of the microbiome is in relation to the immune system; this is the focus of the rest of this newsletter.

About the immune system

The immune system is the group of cells and molecules that protect us from disease by monitoring our body and responding to any foreign (non-self) substances they perceive as a threat, particularly infectious microbes. Very briefly, the immune system is divided into two types of coordinated responses: innate immunity and adaptive immunity.

• The innate immune system is our first line of defence, and its response is non-specific to anything it perceives as a threat, e.g. microbes and viruses. It responds quickly to try to destroy foreign, damaged or infected cells, and it influences subsequent adaptive immune responses.

• The adaptive immune system is responsible for more complex immune responses that develop when innate immunity is not sufficient to manage a threat. The adaptive immune system is what remembers past infections and vaccines, allowing the immune system to respond quickly when we encounter something similar again.

How your microbiome affects your immune system

One of the most important roles of the microbiome is in relation to our immune system. When the microbiome is functioning well, it keeps opportunistic infections to a minimum, and also keeps the body from attacking itself (resulting in autoimmune diseases).

Our immune system has co-evolved along with a diverse gut flora, not only to defend us against pathogens but also to develop a tolerance for beneficial microbes. The immune system and the gut microbiota have developed a relationship in which they regulate one another, and support each other. The importance of this interaction is made clear by the fact that 70% to 80% of the body's immune cells are located in the gut.

Communication between the immune system and the microbiota starts at birth when our bodies come into contact with microbes. As we grow, the microbiota shapes the development of our immune systems and the immune system shapes the composition of the microbiota. This communication and mutual regulation is maintained over our lifetime and is key to our health.

How can I support my microbiome and immune system?

• Avoid processed foods. They typically have high levels of salt, sugar, and unhealthy fats, and low amounts of plant fibres. This pattern is being increasingly linked to immune dysfunction associated with the gut microbiota.

• Eat a diet high in plant fibres.

• Take probiotics.

• Eat fermented foods including kefir (fermented milk), kombucha (fermented tea), natto (fermented soy), kimchi (a traditional Korean side dish), and fermented vegetables, e.g. sauerkraut.

• Bone broth is very healthy.

• Be physically active; get enough, regular exercise.

• Reduce stress.

• Avoid unnecessary antibiotics.

• Quit smoking.

• Get enough, good quality sleep.

I hope this information helps you to maximize the health of your microbiome and optimize your immune system. Stay healthy!

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Featured Nature's Sunshine product: NutriBiome Bacillus Coagulans

How It Works: Bacillus coagulans is a strain of friendly probiotic that is naturally heat-stable because it generates spores, so no refrigeration required. It can also more readily withstand the stomach’s acidic environment, thereby providing better-targeted support to the intestine and maintaining balance in the microbiome.

People take Bacillus coagulans for many reasons, including diarrhea, general digestion problems, irritable bowel syndrome, inflammatory bowel disease, Crohn's disease, excessive growth of "bad" bacteria in the intestine, and infections due to the ulcer-causing bacterium, Helicobacter pylori. However, additional research is needed to more precisely assess its effectiveness. Some research in animals suggests that Bacillus coagulans might increase immune system function.

There are several different strains of Bacillus coagulans, some of which are better than others. I would personally recommend Nature's Sunshine brand because it has been thoroughly researched and tested, and its quality is guaranteed.

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Supplements

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

• Nutribiome Bacillus Coagulans

• Acidophilus Bifidobacterium

• Bifidophilus Flora Force

• Garlic, High Potency

• Ginger

• Green Tea Extract

• Probiotic 11

• Psyllium Hulls Combination

• Vitamin D3

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References:

1. How to keep your microbiome healthy. Ramila's Health Tips Newsletter, June 2017.

2. How many cells are in the human body? Medical News Today https://www.medicalnewstoday.com/articles/318342 Accessed April 28, 2021.

3. Glosz C. How the microbiome affects the immune system. https://www.prohealthlongevity.com/blogs/control-how-you-age/how-the-microbiome-affects-the-immune-system#:~:text=The%20microbiome%20and%20the%20immune%20system%20have%20a,getting%20sick%20through%20the%20enhancement%20of%20immune%20cells. May 6, 2020. Accessed April 27, 2021.

4. Adães S. How the gut microbiota influences our immune system. https://neurohacker.com/how-the-gut-microbiota-influences-our-immune-system July 8, 2019. Accessed May 5, 2021.

5. Leonard J. 10 ways to improve gut health. https://www.medicalnewstoday.com/articles/325293 May 28, 2019. Accessed April 12, 2021.

6. Bacillus coagulans. https://www.healthline.com/health/bacillus-coagulans Accessed April 30, 2021.

7. Bacillus coagulans. https://www.emedicinehealth.com/bacillus_coagulans/vitamins-supplements.htm Accessed May 6, 2021.

8. Bacillus coagulans: Is it safe as a probiotic? https://www.powerofprobiotics.com/Bacillus-coagulans.html Accessed April 30, 2021.

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.

KEEPING YOUR LIVER AND KIDNEYS HEALTHY - VOLUME 13, ISSUE 1 - APRIL 2021

With spring here, I'm once again interested in spring cleaning our bodies and, this year, I'm focusing on the liver and kidneys in particular.

I'm sure you're aware that the liver and kidneys play major roles as parts of our digestive system, including detoxification and removal of waste products. For more detail, please see our newsletter of April 2018.

There are a number of general steps you can take to keep your liver and kidneys healthy, as well as specific foods and supplements that can help keep them healthy.

• Maintain a normal weight. If you are concerned about losing weight, please contact our office at 613.829.0427 for a consultation; we offer a very effective weight loss program.

• Exercise: Physical activity almost every day, such as brisk walking or something equivalent, is recommended.

• Drinking plenty of water is essential, particularly for healthy kidneys.

• Don't smoke.

• Limit alcohol intake.

• Get enough good-quality sleep.

Eat a healthy diet for your liver and kidneys.

Liver

The first step is to remove toxic foods from your diet, including processed foods. Avoid hydrogenated oils (trans fats), refined sugar, other refined carbohydrates, convenience foods and processed meats.

Foods that naturally cleanse your liver:

• Green tea is generally considered to be good for our health, and it may benefit the liver. A Japanese study found that drinking 5 to 10 cups of green tea a day was associated with improved blood markers of liver health.

• Cruciferous vegetables including cabbage, cauliflower, Brussels sprouts, broccoli and kale are a major source of glutathione which triggers toxin cleansing enzymes of the liver. Juicing may help you more easily consume enough of these vegetables (4-5 servings per day) to give your liver the full benefits. These vegetables help reduce acid levels in the body, and the high fibre content helps flush out toxins. Other vegetables and spices can be added to improve the flavour of the juice.

• Eat plenty of potassium-rich foods to help lower systolic blood pressure, lower cholesterol, and support cardiovascular health, in addition to helping cleanse your liver. Potassium-rich foods include sweet potatoes, tomato sauces, beet greens and spinach, beans (e.g. white beans, kidney beans and lima beans), and bananas.

• The spice turmeric (curcumin is the active ingredient) helps flush out toxins and contains antioxidants that repair liver cells. It also boosts bile production.

• Citrus fruits, in addition to providing vitamin C, aid the liver's synthesizing of toxic materials into water-soluble substances that can then be removed from the body. Grapefruit antioxidants are particularly effective in protecting the liver by reducing inflammation.

• Beets can break down toxic wastes so they can excrete more quickly.

• Garlic contains sulphur which activates liver enzymes that help flush out toxins. Garlic also contains selenium which helps boost the natural antioxidant enzyme levels in the liver.

Kidneys

Again, the first step is to avoid foods that are not kidney-friendly, the best-known example is salt because it can increase blood pressure and can aggravate chronic kidney disease (CKD). Note that many processed foods, convenience foods, cured foods and salted snacks contain high levels of sodium and should be limited or avoided.

While potassium is good for the liver, too much potassium can be detrimental to the kidneys for people who have existing kidney disease. If you would like to discuss balancing the health of the liver and kidneys with respect to potassium consumption, please contact our office at 613.829.0427 for a consultation. People with CKD also need to limit their protein and phosphorus intake.

• High-antioxidant fruit, namely cranberries, black cherries and blueberries, are highly recommended. Cranberries or cranberry juice help prevent and treat urinary tract infections (UTI). Celery juice is also recommended for a kidney cleanse. Black cherries and blueberries contain resveratrol, an antioxidant that is very effective to treat gout and eliminate uric acid.

• Beets support kidney and adrenal health and are high in NO (nitric oxide) which is vital for good kidney function.

• Spirulina and chlorella have been known to cleanse the body (including kidneys) of heavy metals.

• Lemon juice (freshly squeezed) in water first thing in the morning helps with digestion and detoxification, as well as helping to prevent kidney stones.

• Spinach is high in B vitamins and certain antioxidants that help cleanse the entire body, especially the kidneys.

If you are interested in going deeper, and doing a cleanse that focuses on your liver and kidneys, please call 613.829.0427 to arrange a consultation. We have a very safe and effective program for this, and I would be glad to help you.

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Featured Nature's Sunshine product: Tiao He Pak

How It Works: Tiao He Pak is designed to support the cleansing mechanisms of the body by targeting the digestive system and large intestine. Traditional cleansing herbs help rid the body of impurities and accumulated buildup through the intestinal system. It's important that the bowels are moving well during a detox (which explains the inclusion of LBS II). Cleansing is an important first step on the road back to health and a well-established concept in the tradition of herbal medicine. Completing a comprehensive herbal cleanse, according to traditional herbal medicine, leaves one feeling rejuvenated and refreshed. Tiao He is a Chinese phrase denoting the restoration of harmony and balance.

The Tiao He Cleanse is a 10-day program that gently cleanses the liver. The Body Detox cleanses all of the elimination systems. LIV-C cleanses the liver; Red Clover cleanses the blood. The rest work on the intestinal system to stimulate elimination (Psyllium Hulls, LBS II, and Black Walnut Hulls). All these herbs are found in the Tiao He Pak, and it's such an easy cleanse.

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Supplements

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

• Cranberry & Buchu Concentrate

• Dandelion

• Detox Basics

• K

• LIV-GD

• LIV-J

• Milk Thistle

• Parsley

• Potas

• Tiao He Pak

• Turmeric Curcumin

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References:

1. Spring liver and kidney cleanse. Newsletter, April 2018, Volume 10 Issue 1. https://www.ramilas.com/news/2018/4/30/spring-liver-and-kidney-cleanses-april-2018-volume-10-issue-1 Accessed March 23, 2021.

2. Axe J. Detox your liver: try my 6-step liver cleanse. https://draxe.com/nutrition/liver-cleanse/ December 8, 2020. Accessed March 21, 2021.

3. The 8 super-foods that naturally cleanse your liver. https://www.mitoq.com/blog/blog/19-super-foods-naturally-cleanse-liver November 5, 2019. Accessed March 23, 2021.

4. Hills J. Renal diet: proven foods for healthy kidneys & foods you must avoid (science-based). https://www.healthyandnaturalworld.com/renal-diet/ Accessed March 23, 2021.

5. Axe J. How to do a kidney cleanse to boost energy and heal your adrenals. https://draxe.com/health/kidney-cleanse/ August 1, 2018. Accessed March 8, 2021.

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.

UNDERSTANDING HEART-BRAIN COHERENCE - VOLUME 12, ISSUE 11 - MARCH 2021

This month, I'm taking another look at the heart from a different perspective: heart-brain coherence. Scientists are demonstrating that the heart is much more than a pump. Over the past several years, a new understanding of the heart in relation to the brain has been unfolding.

First, what is coherence?

The term "coherence" is used by scientists to describe a highly efficient physiological state or a state of optimal function. While we will focus on heart-brain coherence, coherence applies more broadly to the body's systems working efficiently and harmoniously.

With respect to heart-brain coherence, it helps to understand that the heart is much more than a pump. Research is proving that the heart may be as intricate as the brain; it has over 40,000 neurons and the ability to process, learn and remember. It also has its own emotions.

In The HeartMath Solution, authors Doc Childre and Howard Martin examine and summarize over 30 years of research on the role your heart plays in your health, happiness, well-being and longevity. Their research demonstrates that the heart is a command centre of great intelligence and intuitive knowledge tied into every system and cell of your body. Some of their key discoveries include:

• The heart's electromagnetic field is the most powerful field generated by your body. It is projected throughout the body and radiates several feet outside of you.

• Your heart provides you with emotional and intuitive guidance to help you direct your life.

• Core heart feelings affect the sympathetic and parasympathetic nervous system. Core heart feelings (love, appreciation, compassion) down-regulate the activity of the sympathetic nervous system (fight or flight) and increase the activity of the parasympathetic nervous system (rest and digest).

• Your heart rhythms are mirrored in your emotional states. Negative emotions, such as fear, anger and hostility, create disordered and irregular heart rate variability. Positive emotions create improved order in the heart's rhythms.

• The heart's rhythm pulls all the body's systems into a state of entrainment or synchronization.

• Positive emotional states have a balancing effect on the nervous system by strengthening immunity, enhancing hormonal function and improving brain function.

Heart-brain coherence is defined as the state when the heart, mind and emotions are in energetic alignment and cooperation. It is a state that builds resilience.

The heart actually sends more messages to the brain rather than the other way around, as has been commonly believed. These heart signals have a significant effect on brain function, influencing emotional processing, as well as higher cognitive faculties, such as attention, perception, memory and problem-solving.

In contrast to the effects of negative emotions, the more ordered and stable pattern of the heart's input to the brain during positive emotional states facilitates cognitive function and reinforces positive feelings and emotional stability. This means that learning to generate increased heart rhythm coherence, by sustaining positive emotions, benefits the entire body and also profoundly affects how we perceive, think, feel and perform.

How can I create heart-brain coherence?

It is impossible to do justice to this topic in a short newsletter, but here is a technique based on work by the Institute of HeartMath, and presented by Gregg Braden.

3 Steps to Learn to Harmonize Heart and Brain:

Step 1: Focus Your Heart

Action: Allow your awareness to move from your mind to the area of your heart by putting your palm (or a finger, or whatever is comfortable for you) over your sternum/heart.

Result: This sends a signal to your heart that a shift has taken place—you are no longer engaged in the world around you and are now becoming aware of the world within you.

Step 2: Slow Your Breathing

Action: Begin to breathe a little more slowly than usual, allowing five seconds for your inhale and five seconds for your exhale.

Result: The only time you would breathe this way is when you feel you're in a safe place. Feeling safe frees your body to let go of stress hormones and awaken healing chemistry, such as your immune response and anti-ageing hormones.

Step 3: Feel a Rejuvenating Feeling to Harmonize Heart and Brain

Action: To the best of your ability, feel a genuine sense of caring (or love), appreciation, gratitude, or compassion for anything or anyone.

Result: These four feelings will trigger the experience between our heart and our brain to create heart-brain coherence. This process results in such things as creativity, sharp thinking and resilience. It is a trigger for over 1300 biochemical reactions, from anti-ageing hormones to cardiovascular health and a healthy immune response. The biochemical reactions will continue for at least six hours after you complete the exercise.

You can learn about further steps for solving problems and resolving upsetting emotions from both Gregg Braden's material and the Institute of HeartMath.

I hope you find this information helpful. Please contact me if you would like further information about heart-brain coherence.

Featured Nature's Sunshine product: Arginine Plus (Wild Berry)

• Helps support healthy cardiovascular function.

• Contains the amino acid L-arginine plus supporting ingredients.

How It Works:
Arginine Plus was formulated in collaboration with leading L-arginine researchers and cardiovascular specialists who have conducted pioneering research in the proper application of L-arginine in promoting cardiovascular health. Each dose contains 6,000 mg (6 grams) of the highest quality L-arginine.

Often referred to as the "miracle molecule", L-arginine has health-enhancing properties. L-arginine properties were validated when the 1998 Nobel Prize in Medicine was awarded to the researchers who discovered its signalling properties within the cardiovascular system. In the body, L-arginine is converted to nitric oxide, which helps relax the blood vessels and improve blood flow. This reduces stress on the heart and helps improve circulation and maintain cardiovascular health.

Supplements

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

• Arginine Plus (Wild Berry)

• Blood Pressurex

• CardioxLDL

• COQ10

• Flax Seed Oil

• Ginkgo & Hawthorn

• Grapine

• Green Tea Extract

• High Potency Garlic

• Super Omega-3

• Zambroza

References:

1. Clément S. Heart coherence is perhaps the most important thing you need to know today. https://www.gaiameditation.com/heart-coherence/ March 6, 2020. Accessed February 3, 2021.

2. The science of HeartMath. https://www.heartmath.com/science/ Accessed February 3, 2021.

3. Brady A. The coherent heart: 3 steps to accessing heart intelligence. https://chopra.com/articles/the-coherent-heart-3-steps-to-accessing-heart-intelligence November 10, 2017. Accessed February 22, 2021.

4. Heartmath, coherence and HRV. http://www.flowingintelligence.com/heartmath-coherence-and-hrv/ Accessed February 22, 2021.

5. Childre D, Martin H. The HeartMath® Solution.HarperCollins e-books (Hardcover edition: April 1999).

6. Braden G. How to harmonize the heart and the brain. Threshold Notes http://www.threshold.ca/reiki/Threshold_Notes--NS-Harmonize-Heart-and-Brain.html Accessed March 3, 2021.

7. Braden G. How to harmonize heart and brain. YouTube https://www.youtube.com/watch?v=237WCALmJXQ Accessed February 22, 2021.

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.

COQ10 AND HEART HEALTH - VOLUME 12, ISSUE 10 - FEBRUARY 2021

What is CoQ10?

CoQ10 is found in almost every cell of the body and is a fat-soluble, vitamin-like substance that helps convert food to energy. It is a powerful antioxidant that protects against damage from toxic free radicals and is produced by the body. It is also found in many foods, with higher levels, in organ meats, sardines, mackerel, chicken, nuts, cauliflower, broccoli and asparagus.

There are two forms of CoQ10: ubiquinone and ubiquinol. Ubiquinol is the active form of CoQ10, and it is made from ubiquinone.

Why should we take CoQ10 as a supplement? As we age, our levels of both ubiquinone and ubiquinol drop. CoQ10 levels have been found to be lower in people with certain conditions, including heart disease, and in those who take cholesterol-lowering drugs called statins. While, as noted above, CoQ10 is found in some foods, the amounts are not enough to significantly increase CoQ10 levels in your body. Therefore it can be helpful to take a CoQ10 supplement.

What are the heart health benefits of CoQ10?

A low level of CoQ10 is known to be an independent risk factor for the progression of coronary heart disease. It is lower in populations that have higher cardiovascular disease rates, and supplementation has been found to be protective.

Cardiovascular disease (CVD): Studies have shown that CoQ10 supplements can significantly increase HDL (good) cholesterol, and may help reduce the risk of CVD. CoQ10 supplementation also lowers levels of inflammatory biomarkers shown to be risk factors for CVD, such as high-sensitivity C-reactive protein. Further, low CoQ10 levels have been associated with greater tissue damage to the heart during a heart attack, and to the brain during a stroke.

Heart failure (or congestive heart failure): In a multi-centre randomized study of 420 patients, CoQ10 has been found to reduce deaths in patients with severe heart failure by half, compared to a control group, over a two year period.

Atrial fibrillation (AFib) is an abnormal, often rapid, heart rhythm that occurs when the atria, the heart's upper chambers, beat out of sync with the ventricles, the heart's lower chambers. It is common in those with heart failure or heart disease but can also occur on its own. There is preliminary evidence that CoQ10 may help reduce episodes of AFib. In one study of 102 patients with AFib, half were given a CoQ10 supplement and half were given a placebo (an inactive substance). After 12 months of supplementation, 12 people in the placebo group had AFib episodes compared to only three people in the CoQ10 group.

High blood pressure: In an analysis of 12 clinical studies, researchers reported that CoQ10 has the potential to lower systolic blood pressure (the top number in a blood pressure reading) by up to 17 mm Hg, and diastolic pressure by 10 mm Hg without significant side effects.

Statin-related muscle symptoms: Some research suggests that CoQ10 may help ease the muscle weakness and pain that can be associated with taking statins (medications to lower cholesterol levels).

Please note that if you take a blood thinner, which is commonly prescribed for various cardiovascular conditions, you should consult a health professional before taking CoQ10 because it may impact the effectiveness of the blood thinner. I would be happy to arrange a consultation with you if you feel it would be helpful, please see our contact information below.

While it's encouraging that CoQ10 can help with a variety of cardiovascular conditions, do keep in mind that the best strategy is the prevention of these conditions. As noted above, our levels of CoQ10 decline with age so, even if you are in excellent health now, an ounce of prevention is worth a pound of cure. To your heart health!

Featured Nature's Sunshine product: CoQ10

• An antioxidant for the maintenance of good health.

• Helps to maintain and/or support cardiovascular health.

• A vitamin-like substance important to every cell in the body.

How It Works: Co-enzyme Q10, also known as ubiquinone, is a vitamin-like substance present in every cell of the body and is vital for the production of cellular energy and cellular antioxidant protection. Within each cell, the mitochondria where energy is produced contain the most co-enzyme Q10. The heart and liver, being the most metabolically active organs, contain the most mitochondria per cell, and thus contain the greatest amount of co-enzyme Q10, too. The body manufactures its own CoQ10. However, levels begin to naturally decline at around age 40. Not surprisingly, by age 50, and those with heart disease, gum disease, obesity, or under chronic stress, have low levels of CoQ10. With supplementation, individuals can maintain their CoQ10 levels.

Supplements

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

• COQ10

• Arginine Plus (Wildberry)

• Blood Pressurex

• CardioxLDL

• Flax Seed Oil

• Ginkgo & Hawthorn

• Grapine

• Green Tea Extract

• High Potency Garlic

• Super Omega-3

• Zambroza

References:

• Heart Month, February 2017 Ministerial Message. https://www.canada.ca/en/health-canada/news/2017/02/heart_month.html#:~:text=February%20is%20Heart%20Month,%20a%20time%20to%20bring,the%20second%20leading%20cause%20of%20death%20in%20Canada. Accessed January 26, 2021.

• Ways to keep your heart healthy. Newsletter February 2018;9(10). https://www.ramilas.com/news/2018/2/22/ways-to-keep-your-heart-healthy-february-2018-volume-9-issue-10. Accessed January 26, 2021.

• CoQ10: what are the heart health benefits? Cleveland Heartlab, September 9, 2015, https://www.clevelandheartlab.com/blog/horizons-coq10-what-are-the-heart-health-benefits/ Accessed January 25, 2021.

• Mayo Clinic Staff. Coenzyme Q10. https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602 Accessed January 25, 2021.

• Mercola J. CoQ10's potential capabilities for your health. https://articles.mercola.com/vitamins-supplements/coq10.aspx June 8, 2019. Accessed January 29, 2021.

• Mercola J. CoQ10 may help AFib, NAFLD and other chronic diseases. https://articles.mercola.com/sites/articles/archive/2020/10/22/does-ubiquinol-help-afib.aspx October 22, 2019. Accessed January 29, 2021.

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.

MAKING RESOLUTIONS AND SETTING GOALS VS. VISIONING - VOLUME 12, ISSUE 9 - JANUARY 2021

For years, we've made resolutions, and most of us have started off enthusiastically sticking to them, but have given up on them by the end of January. A major problem is that these resolutions translate into obligations or duties and, as soon as we think of them that way, we want to avoid them. And most of us do!

More recently, people have started talking about goals. This sounds better, but the results don't seem to have changed. For example, a goal might be to lose 15 pounds by June 1. This leads to deciding on a diet, which we then find ways to avoid!

James Clear, in his best-selling book Atomic Habits: An Easy & Proven Way To Build Good Habits & Break Bad Ones, emphasizes the importance of building a system of atomic (little) habits to achieve your goals; i.e., an atomic habit is a little habit that is part of a larger system of little habits. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results. To get better results, focus on your system of small habits that get you closer to your goal, not on the goal itself.

How do I get started?

You might start by asking yourself what small daily targets you can set that lead to the behaviour you want to see. If you continually build a set of good habits that align with your goals, you will have a very high likelihood of achieving what you have set out to do.

Clear advises us to forget about goals and focus on systems instead. For example, winners and losers have the same goal, e.g. they all want to win the race, get the job, and so on. It's the person who best implements a system of continuous small improvements who will achieve the goal.

The surprising power of making small changes or developing atomic habits

Too often, we think that we have to make major improvements to succeed. However, it has been demonstrated that a tiny improvement, which may not even be noticeable, can result in huge differences over time. Mathematically, if you can get 1% better every day for one year, you'll end up 37 times better by the end of the year. Regardless of your current level of success (in the area you choose to improve), what matters is whether your habits are putting you on the path toward success.

An amazing example of getting 1% better every day

A real-life and very impressive example of what can be achieved by aiming to get 1% better every day is Chris Nikic. Chris is a 21-year-old with Down syndrome. He was the first person with Down syndrome to complete an Ironman triathlon in Florida in November 2020. You may be aware that the Ironman triathlon involves a 2.4-mile open-water swim, followed by a 112-mile bike ride and a 26.2-mile run. This must be completed in under 17 hours; Chris's time was 16 hours, 46 minutes and 9 seconds. This is an incredible feat for anyone, and even more so for a person with physical handicaps, e.g. problems with balance, like Chris.

He began exercising in 2017 with one pushup, one sit-up and one squat, aiming to improve his performance by 1% each day. He got to the point of being able to do 200 of each. His father said, "Every day he looks at what he did the day before, the week before, and he just works a little bit harder to just get a little bit better, and his success is really the culmination of consistent effort over two years." What a wonderful example for us all!

Perhaps this year, you might like to consider applying the 1% improvement strategy for improving your health. An excellent starting point would be to add a super antioxidant to your health regimen. My specific suggestion would be Zambroza. It will benefit all body systems, and that includes strengthening your immune system. You might continue next month with a supplement that is specific to your health. Imagine, if you apply the 1% strategy to your health all year; what will your health be like by the end of the year!

Featured Nature's Sunshine product: 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. Zambroza has been independently tested to deliver a high ORAC (Oxygen Radical Absorbance Capacity) value. 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).

Recommended Dosage (adults): Take 15 ml (1/2 oz.) one to two times daily.

Supplements

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

• Super Vitamins and Minerals

• Vitamin D

• Omega-3

• Zambroza