HEALTHY ALTERNATIVES TO SOFT DRINKS - AUGUST 2018 - VOLUME 10, ISSUE 5

Volume 10, Issue 5 August 2018 Healthy Alternatives to Soft Drinks I hope you're enjoying a safe, healthy summer! One thing we tend to do more of in summer that isn't so healthy is drink soft drinks. Numerous studies have shown the negative health effects of drinking soft drinks on your waistline and your teeth. However, there are far more health risks than many of us may realize. Of course, it's very important to stay well-hydrated, especially in the hot weather, and there are healthy cold and hot drinks we'll also discuss. 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 Doctor of Natural Medicine (DNM)® The many reasons drinking soft drinks is bad for your health Soft drinks contain high amounts of sugar. A 20 ounce can of (regular) Coca-Cola has the equivalent of 17 teaspoons of sugar and 240 calories - empty calories with no nutritional value. It would take the average adult over one hour of walking to burn off the 240 calories. The high levels of sugar in soft drinks place a lot of stress on your pancreas, potentially leaving it unable to keep up with the body's need for insulin. Drinking one or two sugary drinks per day increases your risk of type 2 diabetes by 25%. Similarly, drinking one or more soft drinks per day may increase your risk of developing metabolic syndrome and heart disease. In the Framingham study of over 9,000 participants, those who consumed one or more soft drinks per day over a four year period had a 48% increased risk of metabolic syndrome compared to those consuming less than one soft drink daily. Drinking soft drinks changes your metabolism. In one study, participants drank 140 grams of sugar every day for four weeks (less than two 20 ounce cans of Coke). Their metabolism changed during that time making it more difficult for them to burn fat and lose weight. Daily soft drinks and other sugar sweetened drinks are linked to non-alcoholic fatty liver disease (NAFLD). In one study, 2,634 individuals completed a CT scan to measure the amount of fat in their liver. There was a higher prevalence of NAFLD among people who reported drinking more than one sugar-sweetened drink per day compared to people who said they drank no sugar-sweetened beverages. Soft drinks increase the risk of obesity in children. Each additional soft drink or other sugary drink consumed per day increases the likelihood of a child becoming obese. Diet soft drinks contain artificial sweeteners. Opting for diet soft drinks may lower your calorie intake, but artificial sweeteners are linked to many illnesses including cancer. Diet soft drinks do not help you lose weight. A University of Texas Health Science Center study found that the more diet soft drinks a person drank, the greater their risk of becoming overweight. Diet soft drinks are linked with an increased risk of stroke, heart attack and dementia, as well as metabolic syndrome and type 2 diabetes. The many soft drinks that contain caffeine dehydrate - they are diuretics. When the body's cells are dehydrated, they have difficulty absorbing nutrients, and it is also more difficult for the body to eliminate waste. The caramel colouring in colas is linked to cancer. The brown colouring is made by reacting sugars with ammonia and sulphites under high pressure and temperatures, not from caramelized sugar. These chemical reactions result in the formation of 2-methylimidazole (2-MI) and 4-methylimidazole (4-MI), which, in government-conducted studies, caused lung, liver and thyroid cancer and leukemia in laboratory mice and rats. Soft drink cans are lined with BPA (bis-phenol A), which has been linked to a wide range of health problems from heart disease to obesity to reproductive problems. The acid in soft drinks wears away dental enamel. Drinking soft drinks regularly causes plaque to build up on the teeth and can lead to cavities and gum disease. Soft drinks deplete your mineral levels. Soft drinks that contain phosphoric acid remove much-needed calcium from your bones. A study of several thousand men and women at Tufts University found that women who drank three or more cola-based soft drinks per day had almost 4% lower bone mineral density in their hips; the researchers controlled for their calcium and vitamin D intake. Soft drinks have been linked to asthma. A study done in South Australia of almost 17,000 participants aged 16 years and older, showed high levels of soda consumption were positively associated with asthma and COPD (chronic obstructive pulmonary disease). Healthy alternatives to soft drinks Water. Many people live in a state of chronic, low-level dehydration that can affect every part of their health including cognitive performance and mental health. If you're a soft drink addict and find it difficult to switch to water, try sparkling water. If you prefer drinking flavoured beverages, try infusing drinking water with a slice of lemon, lime, orange or other fresh fruit, or combinations of fresh fruit. To infuse water, you can try an infusion bottle, or simply make up a pitcher of water plus your choice of fruit (thinly sliced) and chill it in the refrigerator for four hours or overnight for a refreshing treat. Green tea is one of the best beverages for cancer prevention, and also improves artery function, thereby reducing the risk of cardiovascular disease. Note that adding milk (either cow's milk or soy milk) has been found to dramatically reduce the availability of the antioxidants in tea. Adding lemon, on the other hand, increases levels of antioxidants. Hibiscus tea was found to be the highest in antioxidants, in a study of 283 beverages. Hibiscus tea can be quite tart. Watermelon and lime can be added to create an interesting flavour combination. Water with apple cider vinegar has been used as a folk remedy for many ailments. There are many health benefits of consuming vinegar with a meal, including a reduction in the spike in blood sugar, insulin and triglycerides. It also increases the feeling of being full after a meal. Vinegar has also been found to reduce body weight and body fat mass in a recent Japanese study. White tea is the least processed (followed by green, then oolong, then black). White tea has a light, delicate flavour. Plain white tea doesn't have as high a level of antioxidants as green tea, but when combined with lemon, the level of antioxidants increased to a much higher level than green tea with lemon. I hope you enjoy these healthy alternatives to soft drinks as well as Nature's Sunshine products recommended below References McFarland E. 21 ways drinking soda is bad for your health. Food and Health July 25, 2016, foodrevolution.org/blog/category/blog/food-and-health/ Accessed July 4, 2018. Ten reasons to avoid soda (& how to kick the habit). Updated April 19, 2018, wellnessmama.com/379/avoid-soda/ Accessed July 17, 2018. Calderone J. The mounting evidence against diet sodas. May 24, 2017, consumerreports.org/soda/mounting-evidence-against-diet-sodas/ Accessed July 17, 2018. Mercola J. Give up soda. January 10, 2018, articles.mercola.com/sites/articles/archive/2018/01/10/drinking-soda-health-risks.aspx Accessed July 17, 2018. The 5 healthiest beverages you should be drinking now. foodrevolution.org/blog/healthiest-beverages/ Accessed July 4, 2018. 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. Supplements There are some Nature's Sunshine supplements that would give you healthy substitutes for soft drinks. You can find information about these products and purchase them in our online store: Chlorophyll, Liquid (mix with water) Solstic Energy (one per day is a healthy alternative to popular energy drinks) Solstic Nutrition (a delicious multi-vitamin/mineral supplement drink mix; take one per day) 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. Ramila created a nutritional plan for me. She also taught me how to balance out my nutritional needs and what kinds of foods eat and to avoid. I started seeing major differences in my body and overall health in just 3 weeks. I had more energy, my headaches were fewer to none, and my feet and joints didn’t hurt as much. I stuck to the health plan and went from a size 15 to now a size 9. I have lost 40 lbs. -RG AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)

TIPS FOR A HEALTHY PROSTATE - FEBRUARY 2017 - VOLUME 8, ISSUE 11

This month, we are taking a look at prostate health - it's not only men's issue, but it's also important to their spouses/partners/families, as well. Many men are not sure what they can do to improve the health of their prostate. We'll look at three common problems, and also at what can be done to reduce the likelihood of these problems.​   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. It is a step toward longevity. Volume 8, Issue 11 Tips for a Healthy Prostate​ Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com Prostate Health The prostate is a small gland that is part of the male reproductive system and is normally about the size of a chestnut or walnut. It's located below the bladder, in front of the rectum, and it surrounds part of the urethra (the tube that empties the bladder). The prostate produces a fluid that makes up part of the semen which carries sperm from the testicles during ejaculation. The prostate also metabolizes the hormone testosterone into a biologically active form called dihydrotestosterone (DHT). DHT is an androgen hormone that plays a role in puberty and helps men develop their adult male characteristics. Common prostate health problems Benign prostatic hyperplasia (or hypertrophy) (BPH) occurs when the prostate gland becomes inflamed or enlarged as men get older. This causes the prostate to compress the urethra, making it difficult to urinate. This can lead to a bladder infection or bladder stones. The development of BPH is age-related in nearly all men and starts at around 40 years of age. According to studies from all around the world, it seems that about 10% of men in their 30s, 20% of men in their 40s, 50% to 60% of men in their 60s, and 80% to 90% of men in their 70s and 80s show some signs of BPH. Many men with BPH never see a doctor for this and never need any treatment. It's when BPH is associated with other symptoms that men usually seek treatment. The most common issue is lower urinary tract symptoms, such as pain when urinating and a need to urinate frequently. Prostatitis is inflammation or infection of the prostate gland that often results in swelling and pain. It may also lead to problems urinating, sexual dysfunction and general health issues, such as feeling tired and depressed. Unlike most other prostate problems, prostatitis occurs more often in young and middle-aged men. Treatment usually includes antibiotics. Please note that it's important to take probiotics if you take antibiotics to maintain healthy levels of 'good' bacteria (see Supplements). It is a significant health problem with prevalence rates of 11% to 16%. In the United States, there are more than 2 million consultations per year for prostatitis. It is the most common reason men under the age of 50 consult a urologist, and it results in more physician visits than BPH or prostate cancer in the U.S. Prostate cancer is a leading cause of cancer in men in the United States and Canada. In Canada, 1 in 8 men will be diagnosed with prostate cancer in their lifetime. This was estimated to be 21,600 cases in 2016, with an estimated 4,000 deaths. The death rate has been declining by just over 3% per year from 2003 to 2012 in Canada. The risk of developing prostate cancer increases with age, rising sharply after age 55 and peaking at age 70-74, after which it declines slightly. Family history of prostate cancer (father, brother) is another risk factor. Tips for a healthy prostate Fortunately, there are a number of preventive measures to improve prostate health, including diet and lifestyle changes. Dietary changes Get at least 5 servings of fruit and vegetables every day. Include produce high in lycopene, a powerful antioxidant, such as red peppers and tomatoes. Lycopene makes fruit and vegetables red and has been proven to be a cancer-fighting agent. Cruciferous vegetables, such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale are good anti-cancer foods. Choose whole grain bread and pasta over bread and pasta made with white (refined) flour. Be more selective with your choice of protein. Avoid processed meats, e.g. sandwich meat, hot dogs, bacon. Limit the amount of red meat you eat, including beef, pork and lamb. Instead, eat more fish with high levels of omega-3 acids. Wild caught fish in general, and salmon, in particular, is a great choice. Beans, poultry and eggs are also healthy options for protein. Limit your alcohol and sugar intake. Green tea is the best beverage for anti-aging because it contains the highest level of antioxidants. It helps promote detoxification (to remove symptoms of prostatitis) and prostate health. Pumpkin seeds and pumpkin seed oil are good for prostate health because of their high carotenoid content and liposoluble vitamins. Pumpkin seeds contain zinc, which acts as a diuretic to help empty the bladder, and they reduce inflammation. Avoid high consumption of dairy products, which have been linked to a higher risk of prostate cancer. This has been attributed to higher calcium intake.   Other lifestyle changes Physical activity - A majority of studies have reported a reduced risk of prostate cancer in men who were most active. Physical activity also reduces the risk of BPH. It is believed that it's the ability of exercise to modulate hormone levels, prevent obesity, enhance immune function and reduce oxidative stress that explains the protective effects of physical activity. Maintain a healthy weight. Men who are obese may have an increased risk of prostate cancer. If you would like help with losing weight, please contact me for an appointment. Do not smoke.   Supplements can play an important role in increasing prostate health (see below). Supplements There are some Nature's Sunshine supplements that are relevant to this newsletter. You can find information about these products and purchase them in our online store: For prostate health: Vitamin D Zinc Saw Palmetto Saw Palmetto Concentrate Super Omega-3 Zambroza Probiotics: NutriBiome Bacillus Coagulans Probiotics Probiotic 11 Bifidofilus Flora Force For additional information, 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. Visit our website where you can see back issues of this newsletter, information about services and our clinic, and order products. References: Axe J. How to maintain proper prostate health. draxe.com/prostate-health/ Accessed February 16, 2017. What is the prostate? What's normal? webmd.com/men/prostate-enlargement-bph/what-is-the-prostate#1 Accessed February 16, 2017. Roehrborn CG. Benign prostatic hyperplasia: an overview. Rev Urol 2005;7(suppl 9):S3-S14. Statistics. Prostate Cancer Canada. prostatecancer.ca/Prostate-Cancer/About-Prostate-Cancer/Statistics Accessed February 17, 2017. wikiHow to Improve Prostate Health. wikihow.com/Improve-Prostate-Health Accessed February 16, 2017. 10 diet & exercise tips for prostate health. health.harvard.edu/healthbeat/10-diet-and-exercise-tips-for-prostate-health Accessed February 16, 2017. 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. “I had my first visit to a holistic clinic for a very bad sinus infection and I am so pleased I went to see Ramila. After 2 weeks of congestion, followed by 3 days of complete blockage and body aches, I was 90% better in 48 hours. My respiratory health was fully restored in just 4 days, with no recurrence of symptoms. I am amazed with the results and although maintain my health through proper nutrition and exercise, its comforting to know I can count on Ramilas |Healing arts clinic for natural treatments. Thank you.” - Valarie L

HOW CAN YOU BOOST YOUR IMMUNE SYSTEM? - OCTOBER 2016 - VOLUME 8 ISSUE 7

With Hallowe'en just around the corner, it's a good idea to look at the effects of extra sugar that our children - and many adults - are likely to consume. I'm not thinking so much about the effects of sugar on dental health (although that is a valid concern) as on our immune system. I'm not concerned with the sugar in fruit, but with the simple sugars found in candy, soft drinks, cakes and so on. 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. It is a step toward longevity. Volume 8, Issue 7 How Can You Boost Your Immune System? Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com The effects of excess sugar on the immune system It has been shown that excess sugar depresses immunity. This is important to keep in mind since Hallowe'en is followed soon after by the holiday season - and all of this occurs early in the 'flu season. How much sugar is too much? Studies have shown that drinking a sugar solution containing about 100gm of sugar (or 24 teaspoons) can suppress the body's immune responses. This is the amount of sugar contained in just two and a half average 12 ounce soft drinks. Simple sugars, including table sugar, glucose, fructose, and honey, caused a 40% drop in the ability of white blood cells to engulf bacteria or kill germs. In contrast, drinking a complex carbohydrate solution (i.e. starch) did not have this effect on white blood cells. It's not just Hallowe'en and the holiday season that should concern us; there are many other situations where sugar is excessively consumed. For example, teens and college students tend to drink too many soft drinks containing caffeine and sugar when they study for exams and during stressful times. Stress also suppresses immunity, so it's not surprising that students (and others) often get sick at a time when they most need to be well. How long is the immune system depressed after consuming too much sugar? The immune suppression begins less than 30 minutes after ingestion, is most noticeable 2 hours after ingestion, and was still noticeable 5 hours after ingestion.  There are many, many other ways in which sugar harms our health, including (but not limited to): Sugar contributes to obesity. Sugar contributes to type 2 diabetes. Sugar consumption can result in increased behavioural problems in people with ADHD (Attention Deficit Hyperactivity Disorder). Sugar causes inflammation which, in turn, causes many major diseases, such as heart disease, cancer, and dementia. Sugar causes premature aging. Sugar can adversely affect eyesight. How can you boost your immune system?​ There are many things we can do to boost our immune system, including: Get enough, good quality sleep. Regular, moderate exercise, like a daily 30 minute walk, can help your immune system fight infection. Eat a healthy diet without too much sugar. Eat more fruits and vegetables, and ensure adequate intake of nutrients, such as vitamin C, vitamin E, beta carotene, zinc. Eat a variety of brightly coloured fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots. Garlic, selenium, and omega-3 fatty acids are also beneficial to the immune system. Choose unprocessed, whole foods, such as fresh fruits and vegetables, whole grains, beans, lentils, and 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. Choose spice. Some spices and foods contain substances called mucolytics, which help reduce congestion in your sinuses and breathing passages. Examples are cayenne pepper, crushed red pepper, garlic, radish and hot mustard. Choose healthy drinks, such as filtered water with fresh lemon/lime juice, or fresh vegetable/fruit juice. Many herb teas are filled with antioxidants that promote health. Choose to eat less. Overeating and high calorie intake are linked to depressed immune response. Weight management is important since being more than 20 pounds overweight has been shown to suppress overall immune function. Manage stress well. Learn to meditate. Slow down. Connect with other people. Work out to blow off steam. Strong relationships are good for you. Studies have shown that people who feel connected to friends, either a small or larger group, have stronger immunity than those who feel alone. Maintain your sense of humour. Laughing is good for you! It curbs levels of stress hormones and helps the body to fight infection. Supplements for Maintaining a Healthy Immune System There are some Nature's Sunshine supplements that are very helpful for maintaining a healthy immune system. You can find information about these products and purchase them in our online store: Vitamin C (1000 or 500 mg) Vitamin E with Selenium Super Omega-3 Zinc & Vitamin C lozenges Garlic, High Potency Super Vitamins & Minerals Silverguard Mouthwash (colloidal silver) Zambroza   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. Visit our website where you can see back issues of this newsletter, information about services, products, and our clinic, and order products. References: Sears A. Harmful effects of excess sugar. askdrsears.com/topics/feeding-eating/family-nutrition/sugar/harmful-effects-excess-sugar  Accessed October 13, 2016. Appleton N. Counting the many ways sugar harms your health. articles.mercola.com/sites/articles/archive/2005/05/04/sugar-dangers-part-two.aspx May 4, 2005. Sears A. Food that boost your immune system. askdrsears.com/topics/feeding-eating/family-nutrition/foods-to-boost-immunity/foods-that-boost-your-immune-system  Accessed October 13, 2016. 6 immune system busters and boosters. www.webmd.com/cold-and-flu/10-immune-system-busters-boosters?page=1  Accessed October 13, 2016. 5 choices for food to help your immune system. appliedhealth.com/5-choices-for-food-to-help-your-immune-system/  Accessed October 19, 2016. 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. Within a few minutes of my first visit I knew I was in good hands with Ramila, as she had the uncanny ability to understand my problem and therefore get to the root of my illness. - A.J., Ottawa