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.

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.

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.

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)

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)

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)

TIPS FOR A HAPPY, HEALTHY HOLIDAY SEASON - DECEMBER 2019 - VOLUME 11, ISSUE 9

Volume 11, Issue 9 December 2019 Follow Ramila on Facebook to receive educational video updates. Happy holidays! I'd like to share some tips to help you have a happy, healthy holiday season. A lot of people find this time of year to be stressful and, of course, the flu season is starting, but if you keep a few basic tips in mind, I'm convinced the holidays can be a happy, healthy and relaxing time with friends and family. 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 Tips for a Happy, Healthy Holiday Season Be sure to keep up healthy habits. Promise yourself that you will focus on being physically active, getting at least 7 hours of sleep per night, and eating moderate amounts of healthy foods - at least 80-90% of the time. Don't let one bad day of eating derail your otherwise healthy habits. If you went overboard at a party and ate way too much, put that behind you and start over again the next day with more moderate amounts of healthier food. Remember to eat lots of vegetables and fruit. Minimize processed foods. You may not be able to make everything yourself, but try to make as much as possible "from scratch". Avoid excessive salt and added sugars. Eat what you love. Try to be picky about what you eat. Don't eat something just because it's there; focus on the foods you really love and skip the foods you're not that fond of. It's OK to say no. Remember, you don't have to eat everything that's offered to you. It's also OK to say no to invitations when you're already overbooked and in danger of becoming exhausted. Manage stress. Give yourself a break if you're feeling stressed out, overwhelmed or exhausted. Getting enough exercise helps reduce stress, as does getting enough sleep. Take some time for yourself, even if it's difficult, and do something that relaxes you. Something as simple as a walk-in nature can be very helpful, either just for you or for your entire family. Daily meditation and journaling are good ways to minimize stress. Try to stick to your usual sleep schedule. This may be difficult, but sticking to your sleep schedule will improve your quality of sleep, both during and after the holidays. Irregular sleep schedules can lead to poor sleep quality, fatigue, poor eating habits, and daytime drowsiness. Avoid this by going to bed and waking up as close as possible to your usual times. Stick to a budget. Remember, it's the thought that counts. Don't let the holidays become a source of financial stress. Be sure to stay healthy. Wash your hands often to prevent the spread of germs. Prepare food safely. In addition to your hands, wash surfaces where you usually prepare food, avoid cross-contamination, cook foods to proper temperatures, and refrigerate foods promptly. Stay warm and dry outdoors. And at the risk of repeating myself, eat healthy, stay active, and get enough sleep! If you drink alcohol, be sure to stay hydrated. Alternate your alcoholic drinks with a glass of water; for something more festive, try sparkling water. Be sure to consume only moderate amounts of alcohol - you will thank yourself the next day! And of course, don't drink and drive - make sure you have a designated driver to get you home. Plan activities that don't involve food. For example, invite friends over to make decorations or holiday cards. Take advantage of winter weather to enjoy skating, snowshoeing, sledding and other winter activities. Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside differences until there is a more appropriate time for discussion. Be understanding if others get upset or distressed when something goes wrong - they may be feeling the effects of holiday stress or depression too. If you find yourself experiencing stress or depression, perhaps due to recent events in your life, then you need to acknowledge your feelings. If, for example, someone close to you has recently died or is very ill, or you can't be with family or friends you're close to, then it's normal to feel sadness and grief. You can't force yourself to be happy just because it's the holiday season. It is helpful to reach out, either to friends or family or to health professionals for support. Finally, focus on the spirit of the holiday, and remember the true meaning of the season. Whatever activities you undertake, we wish you a very happy and healthy holiday season! 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: Milk Thistle Passion Flower RE-X SilverGuard Mouthwash Stress Formula Stress Pak STR-J Super Vitamins & Minerals Zerenity References Holiday stress? Try our top 5 tips for a healthy holiday season. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/holiday-stress-try-our-top-5-tips-for-a-healthy-holiday-season Accessed November 22, 2019. Mullins B. 10 tips for staying healthy during the holiday season. December 2, 2014. https://www.eatingbirdfood.com/10-tips-stay-healthy-holiday-season/ Accessed November 22, 2019. 12 ways to have a healthy holiday season. https://www.cdc.gov/features/healthytips/index.html Accessed November 22, 2019. Integrative Nutrition. 25 tips for the holidays. http://www.wellnesstoday.com/nutrition/25-tips-for-healthy-holidays November 22, 2011. Accessed November 22, 2019. 11 holiday healthy-eating tips from a registered dietitian. https://www.self.com/story/13-holiday-healthy-eating-tips-from-a-registered-dietitian Accessed November 22, 2019.  Healthy holidays 101: tips, tricks, and recipes. https://www.healthline.com/health/healthy-holiday Accessed November 22, 2019. Mayo Clinic Staff. Stress, depression and the holidays: tips for coping. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544 Accessed November 22, 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)

THE IMPORTANCE OF GOOD GUT HEALTH - DECEMBER 2017 - VOLUME 9, ISSUE 9

Volume 9, Issue 9 The Importance of Good Gut Health I hope you're enjoying a happy, healthy holiday season and enjoying the delicious food that's so abundant at this time of year! I'm not about to tell you not to eat your favourite foods; only to avoid foods you are sensitive to, or that you can't digest. But I thought you might appreciate a few tips to keep your gut healthy. 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 toward longevity. Best wishes for a relaxed, healthy and happy holiday season! Ramila Padiachy Doctor of Natural Medicine (DNM)® The Belly Of The Beast is now available at thebellyofthebeast.ca Download the free recipe book, as well, for some healthy new recipes to try over the holidays. The Importance of Good Gut Health We recently looked at the importance of a healthy gut (see our newsletter of June 2017 on the microbiome), but I thought it would be helpful to summarize a few key points here. Good gut health is essential to maintain a strong immune system. Beneficial microbes help prevent disease. The microbes in the gut (microbiome) are responsible for the breakdown and absorption of nutrients. The gut is known as our second brain. It has its own nervous system, the enteric nervous system which is connected to the central nervous system by the vagus nerve. Thus the gut can transmit information to the brain. For example, it can affect our mood, weight, and hormone levels depending on its health and what we eat. Maintain a Healthy Gut During the Holiday Season Even at this time of year, a healthy gut is really very important. Hippocrates is frequently quoted as saying, "All disease begins in the gut." More than 2000 years ago, he understood this and, generally speaking, we're just beginning to appreciate how right he was. Here are a few tips that can make all the difference to how you feel over the holidays. Take a good quality probiotic daily to keep your microbiome healthy. The gut is home to about 100 trillion microorganisms, most of which are friendly or neutral. Your daily probiotic helps maintain the right balance, and keep you healthy. Eat fermented foods. Some good examples include sauerkraut, other fermented vegetables, yogurt, kefir (fermented milk), natto (fermented soy) and kombucha (fermented tea). Feed the good bacteria in your gut by eating foods containing prebiotics, such as foods containing inulin, e.g. bananas, asparagus, and garlic. Any fruit or vegetable will boost your fibre consumption and support the good bacteria in your gut. Take digestive enzymes, ideally daily, but especially if you are planning on eating a large meal. Be sure you eat plenty of high fibre foods, and possibly also take a fibre supplement, such as psyllium. Be sure to stay well hydrated - drink lots of water. The formula: divide your weight in pounds by 2 - that is the number of ounces of water you should drink per day, to a maximum of 100 ounces. This is a good guide, but it also depends on the weather, how much you sweat, how much exercise you get and how much liquid you ingest from foods, e.g. fruits and vegetables. Slow down! Don't hurry when you eat or drink. Chew your food well. Your digestive system will thank you. Plus you will be less likely to overeat because your stomach will be able to signal your brain that you're full. Choose your indulgences wisely. Pick items that are only available at this time of year; don't waste calories on food you can have any time.   Keep healthy snacks at the office, so you're not tempted by all the treats others bring. Snack on fibre, so you feel fuller. Bring a favourite dish to the party. This way you can easily avoid any food sensitivities, and anything you know will upset your digestion. Lower your stress levels by: consistently getting enough good quality sleep; meditating (see our November 2017 newsletter); getting enough exercise to help keep you clear headed. Also, physical activity is associated with greater gut microbial diversity, i.e. a healthier gut. Schedule some "me" time. Big family or other gatherings can be challenging. So plan time to do whatever relaxes you - take a walk, read a good book, just spend a little time recharging. Here's to starting 2018 with a healthy gut! I hope you find this helpful, and I wish you all the best in the New Year! References Kresser C. 9 steps to perfect health - #5: heal your gut. February 24, 2011, chriskresser.com/9-steps-to-perfect-health-5-heal-your-gut/ Accessed November 27, 2017.  Group E. 5 tips to help you restore and maintain your gut health. March 28, 2016. globalhealingcenter.com/natural-health/5-tips-to-restore-and-maintain-your-gut-health/ Accessed November 27, 2017. Brisson J. Fix your gut during the holidays. November 20, 2017. fixyourgut.com/fix-your-gut-during-the-holidays/ Accessed November 27, 2017. 7 tips for gut health during the holidays. naturalsolutionsmag.com/7-tips-gut-health-holidays/ Accessed November 27, 2017. Asp K. 9 healthy holiday-eating strategies. realsimple.com/health/nutrition-diet/healthy-eating/eat-healthy-during-holidays#bring-your-own-food Accessed November 27, 2017. Campbell K. Help for holiday overindulgence: support your gut micro-organisms. December 1, 2016. alive.com/health/help-holiday-overindulgence/ Accessed November 27, 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. 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: Fibre Boost Psyllium Digestive enzymes Passion Flower Lavender, Organic Essential Oil Melatonin Extra Zerenity 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.

MENTAL STRESS AND INFLAMMATION – OCTOBER 2017 – VOLUME 9, ISSUE 7

Volume 9, Issue 7 read online Mental Stress and Inflammation Now that we are settled into our busy routines after summer holidays, it's a good time to look at the effects of mental stress on our health, and in particular on inflammation, which, in turn, can cause any number of other forms of ill health. Rest assured, we will also look at how you can alleviate this stress! 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 toward longevity. Ramila Padiachy Doctor of Natural Medicine (DNM)® Mental stress as a cause of inflammation Most people have come to understand that chronic inflammation is a major underlying cause of most chronic disease. But what causes the inflammation? Of course, poor nutrition, lack of exercise, and lack of sleep contribute to inflammation, too, but I want to focus on mental stress because it is an extremely important cause of inflammation we may tend to underestimate or even overlook. First, it's important to make the distinction between acute and chronic mental stress. Acute stress results from specific events or situations and is short term, for example, an argument with your spouse, or an unkind criticism from your boss. However, chronic stress results if stressful events occur repeatedly, for example, your boss is always criticizing you or you are in a bad relationship. Acute stress is not necessarily bad for us. The fight-flight-freeze response is designed to handle acute stress. Cortisol (among other substances) is released which immediately increases energy and, in the case of a 'real' emergency, this can be lifesaving, e.g. running away from a dangerous situation. It's when stressors become chronic that we have a problem, often because we feel we have little or no control over the situation. Also, many of these chronic stressors may be more of an annoyance than a real threat to us, e.g. spending time every day in traffic jams, but the body responds as if the threat is real. Common chronic mental stressors include: ongoing work pressure long-term relationship problems loneliness persistent financial worries any combination of these and/or other chronic mental stressors, e.g. a high pressure job plus ongoing relationship problems Research has shown that dwelling on negative experiences increases inflammation in the body due to elevated levels of C-reactive protein. Inflammation is the immune system's response to outside dangers and shows that the body is working to repair any damage. However, chronic inflammation has been linked to many health problems, including depression, heart disease, cancer, autoimmune diseases (such as multiple sclerosis) and diabetes. How can I reduce chronic mental stress? You will likely find a combination of strategies more effective than a single approach. What works for one person does not necessarily work for someone else. So you need to be prepared to try different methods to see what combination works best for you. First, a healthy lifestyle is essential. You can make yourself more stress-resistant by getting regular exercise, eating a healthy diet (eat lots of vegetables, fruits, adequate water; skip the processed foods, refined carbohydrates including added sugars, excessive caffeine and alcohol), and get enough good quality sleep. Counselling may help you reduce your reaction to mental stressors. For example, cognitive behavioural therapy (CBT) is an effective way to reduce stress. It typically includes identifying sources of stress, restructuring priorities, changing one's response to stress, and finding methods for managing and reducing stress. Relaxation and other alternative techniques include: Deep breathing exercises: During stress, breathing becomes shallow and rapid. Taking deep breaths is an effective way to calm yourself or maintain a relaxed state. Muscle relaxation: Muscle relaxation techniques, often combined with deep breathing, are easy to learn and very useful for getting to sleep. You can start either from the top of the body or the bottom, tensing each muscle as much as you can for 5-10 seconds, then releasing it completely.  Meditation: The goal of meditation is simply to quiet the mind. This may take some practice, but you can start by simply observing your thoughts. It is not necessary to meditate for hours at a time; 15-20 minutes is enough. There are many apps and guided meditations available. You can look at a number of them to see what works best for you. In our November 2017 newsletter, we will take a closer look at meditation - stay tuned! Listen to music: It is an effective stress reducer, and research shows that listening to soothing music can decrease blood pressure, heart rate and anxiety levels. Herbal and natural remedies: I recommend a few Nature's Sunshine products - please see below. While there are many products available, you want to be sure they are of excellent quality; otherwise, consuming these products could have unintended and undesirable effects. Of course, it is important to follow the instructions; taking more of a product will not necessarily produce a better result. In fact, the opposite is more likely. You can find more information on relaxation techniques in my book, The Belly of the Beast, soon to be released. References Stress. An in-depth report on the causes, diagnosis, treatment and prevention of stress. University of Maryland Medical Center. umm.edu/health/medical/reports/articles/stress Accessed September 15, 2017. Chronic stress changes immune cell genes, leading to inflammation: study. Healthy Living 11/07/2013 huffingtonpost.com/2013/11/07/chronic-stress-health-inflammation-genes_n_4226420.html Accessed September 14, 2017. Krans B. Dwelling on stressful events increases inflammation in the body. Healthline News, March 18, 2013, healthline.com/health-news/mental-dwelling-on-stressful-events-increases-inflammation-031813#1 Accessed September 14, 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. 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: Stress Formula RE-X Passion Flower Lavender, Organic Essential Oil Melatonin Extra STR-J Stress Pak Zerenity “Have you ever been to a funhouse and looked at yourself in the mirror only to see someone you did not recognize? That is how I saw myself for many years until I went to Ramila for emotional release therapy. I had been battling an eating/ body image disorder for many, many years and after having my daughter I didn’t want her to go through what I was going through. Just one session with Ramila and over the next couple of days I started seeing a new person in the mirror. The REAL me, not the one I had seen for so many years. It was quite the eye-opener." -Patricia R., Ottawa 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. COMING SOON! 1437 Woodroffe Avenue Ottawa ON (map)

WHY KEEPING TRACK OF YOUR BLOOD PRESSURE MAKES SENSE – SEPTEMBER 2017 - VOLUME 9, ISSUE 6

Volume 9, Issue 6 Why Keeping Track of Your Blood Pressure Makes Sense Last month, we discussed metabolic syndrome, and one of its major components is high blood pressure or hypertension. This month, we look at hypertension in more detail, since it is very common. Because it's mostly symptom-free, it is important to understand how important it is to keep track of your blood pressure so that you can take action to lower it if necessary. 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 toward longevity. Ramila Padiachy Doctor of Natural Medicine (DNM)® What is high blood pressure? Blood pressure is a measurement of the force against the walls of your arteries as your heart pumps blood through your body. Hypertension is another term for high blood pressure.  Systolic pressure is the blood pressure when the heart beats or pumps the blood Diastolic pressure is the blood pressure when the heart is at rest between beats. A blood pressure reading of 120/80 mmHg is read as '120 over 80 milligrams of mercury' (or just 120 over 80). Normal blood pressure is defined as under 120/80 mmHg. However, it should be at least 90/60; lower than that is defined as hypotension (low blood pressure). Prehypertension is defined as systolic blood pressure of 120 - 139 and/or diastolic blood pressure of 80 - 89 mmHg. High blood pressure stage 1 is defined as systolic blood pressure of 140 - 159 and/or diastolic blood pressure of 90 - 99. High blood pressure stage 2 is defined as systolic blood pressure of 160 or higher and/or diastolic blood pressure of 100 or more. What are the dangers of high blood pressure? Excessive pressure on your artery walls caused by high blood pressure can damage your blood vessels, as well as organs in your body. The higher your blood pressure is, and the longer it stays high, the more likely you are to suffer ill effects. Uncontrolled high blood pressure can lead to: Heart attack or stroke - High blood pressure can cause hardening and thickening of the arteries (atherosclerosis), which can lead to a heart attack, stroke or other complications. Aneurysm - Increased blood pressure can cause blood vessels to weaken and bulge, forming an aneurysm. If an aneurysm ruptures, it can be life-threatening. Heart failure - To pump blood against the higher pressure in your blood vessels, your heart muscle thickens. Eventually, the thickened muscle may have difficulty pumping enough blood to meet your body's needs, which can lead to heart failure. Weakened and narrowed blood vessels in your kidneys can prevent them from functioning normally. Metabolic syndrome - High blood pressure is one of the disorders that is part of metabolic syndrome. See our newsletter of August 2017 for more detail. Peripheral artery disease - High blood pressure can involve the build-up of plaque in leg arteries, and can affect the flow of blood in the legs. The most common symptoms are pain, cramping, numbness, aching, or heaviness in the legs, feet and buttocks, especially after walking or climbing stairs. Trouble with memory and understanding - Uncontrolled blood pressure can affect your ability to think, remember and learn. High blood pressure is known as 'the silent killer' because it is mostly symptom-free. Very high blood pressure, known as malignant hypertension, is very dangerous, and symptoms can include: severe headache nausea or vomiting confusion vision changes nosebleeds Who is more likely to develop high blood pressure? While the causes of high blood pressure are not precisely known, there are a number of risk factors for it, including: smoking being overweight or obese stress and anxiety lack of physical activity too much processed salt in the diet added sugars - cutting processed foods from your diet may help not only by reducing refined salt but also by reducing sugar too little potassium in your diet too little vitamin D too much alcohol consumption (more than 1 to 2 drinks per day) older age genetics family history of high blood pressure chronic kidney disease adrenal and thyroid disorders sleep apnea some medicines, such as asthma or hormone therapies, including birth control pills and estrogen, as well as over-the-counter medicines, e.g. for the relief of colds How can I prevent or manage high blood pressure? Many risk factors for high blood pressure are modifiable. There's a lot you can do to help control your blood pressure yourself, including: Eat a heart-healthy diet, including potassium and fibre. As always, it's important to eat lots of vegetables, as well as legumes and fruit, and limit added sugars. Garlic helps to lower blood pressure. Drink plenty of water. Get at least 30 minutes of aerobic exercise a day. Manage stress effectively. Meditation and yoga are excellent ways to reduce stress; physical activity also reduces stress levels. Maintain a healthy body weight - a healthy BMI (Body Mass Index) is between 18.5 and 24.9. If you smoke, quit. Limit the amount of alcohol you drink to 2 drinks a day for men and 1 for women. Use Himalayan salt or sea salt in moderation. Avoid processed foods with the typically excessive amounts of processed salt. Optimize your vitamin D levels. Vitamin D deficiency is linked to stiff arteries. Optimize your omega 6:3 ratio. Most North Americans get too much omega 6 and too little omega-3. While we need both, too much omega-6 causes inflammation. Omega-6 fats are found in corn, soy, canola, safflower, and sunflower oil - they should be consumed in limited quantities. The best source of omega-3 is a safe source of fish, or krill oil. Take CoQ10 (coenzyme Q10). Optimize your gut flora. Consuming probiotics has been shown to help lower blood pressure. The best way to optimize your gut flora is to avoid sugar and processed foods. Fermented foods like kefir, kombucha and fermented vegetables are very helpful. Maintain an optimal sodium-potassium ratio. Vitamins C and E may help to lower blood pressure. If you have done all you can to control your blood pressure, but are still experiencing problems, please seek medical help. I would be glad to see you and recommend supplements. Please call 613.829.0429 for an appointment. References High blood pressure. New York Times, Monday, July 24, 2017, nytimes.com/health/guides/disease/hypertension/overview.html Accessed July 31, 2017. Description of high blood pressure. National Heart, Lung, and Blood Institute nhlbi.nih.gov/health/health-topics/topics/hbp Accessed July 24, 2017. Hypotension. Wikipedia en.wikipedia.org/wiki/Hypotension Accessed July 31, 2017. High blood pressure (hypertension). Mayo Clinic mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580 Accessed July 31, 2017. Mercola J. Study suggests sugar is worse than salt for blood pressure. articles.mercola.com/sites/articles/archive/2015/02/25/sugar-blood-pressure.aspx Accessed July 24, 2017. Axe J. 5 natural ways to lower blood pressure. draxe.com/natural-ways-to-lower-blood-pressure/ Accessed July 24, 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. 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: Blood pressurex CardioxLDL CoQ10 Garlic, High Potency Grapine Hawthorn Passionflower Super Omega-3 Vitamin C Vitamin D3 Vitamin E with Selenium Zerenity New! BioFlex Laser Therapy Laser therapy, also known as low-level laser or light therapy, is a treatment that uses specific types of light to interact with tissue. It is used to eliminate pain and promote healing. Laser therapy offers patients a safe and effective therapy for a wide range of medical conditions, including soft tissue and sports injuries, arthritic conditions, repetitive stress injuries, wound healing, and a variety of general health problems. 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. COMING SOON! 1437 Woodroffe Avenue Ottawa ON (map)

WHAT IS METABOLIC SYNDROME? - AUGUST 2017 - VOLUME 9, ISSUE 5

I hope you're continuing to enjoy a fun and relaxing summer! This month I would like to draw your attention to a disorder that was only identified less than 20 years ago. In spite of this, it affects about 40% of the population aged 60 and over. It is called metabolic syndrome. As the obesity epidemic increases, younger people, even children, are increasingly affected, as well.​ 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. We now offer Physiotherapy Services and Laser Rehabilitation Clinically proven to eliminate pain! Volume 9, Issue 5 What is Metabolic Syndrome?​ Ramila Padiachy Doctor of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com What is Metabolic Syndrome? If you have metabolic syndrome, it does not simply mean that your metabolism is out of whack. Metabolic syndrome (sometimes referred to as syndrome X) is a metabolic disorder defined as a combination of 3 or more of the following health issues: abdominal obesity (a large waistline, 35 inches for women, 40 inches for men; 'apple' shape) high fasting blood sugar high triglyceride levels (a type of fat found in the blood) high blood pressure low HDL ('good') cholesterol Metabolic syndrome is not a disease. It is a group of risk factors - risk factors for some major diseases that affect a large number of people, namely heart disease, stroke and type 2 diabetes. Other risk factors for metabolic syndrome include: age physical inactivity a poor diet, e.g. processed foods, high amounts of sugar and other refined carbohydrates, trans fat, diet soft drinks low-grade inflammation throughout the body a fatty liver (non-alcoholic fatter liver disease or NAFLD) polycystic ovarian syndrome (PCOS) - see our March 2017 newsletter gallstones breathing problems during sleep, such as sleep apnea heavy alcohol consumption (However, very light alcohol intake is actually associated with a reduced risk of metabolic syndrome. This means no more than 2 drinks per day for men, and 1 for women. One drink is 12oz of beer, 5oz of wine or 1.5oz of liquor.) Prevention and Treatment of Metabolic Syndrome Prevention The best preventive strategies for metabolic syndrome are: maintain a healthy weight be physically active eat a healthy diet (see below for details) manage stress effectively don't smoke Treatment Heart-healthy lifestyle changes are typically the main treatment for metabolic syndrome. In other words, do as recommended for prevention of metabolic syndrome above, and you will, to a large extent, treat it. Let's look in more detail at how you might accomplish this. Maintain a healthy weight Through eating a healthy diet and exercising, losing weight can reduce insulin resistance and blood pressure. Foods that make metabolic syndrome worse: Avoid processed foods (including fast food) as much as possible; they are typically filled with additives and preservatives that are bad for your health. Artificial sweeteners, including aspartame, Splenda, sucralose and saccharin may increase your risk of excessive weight gain, as well as the development of metabolic syndrome, type 2 diabetes and cardiovascular disease. Avoid diet soft drinks! Trans fats are found in food made with hydrogenated oils and fats, such as margarine and shortening, and in baked goods (cookies, cakes, pies, coffee creamers). They raise LDL cholesterol and triglyceride levels, which are bad for your waistline, heart health and metabolic disorders. Sugar and other refined carbohydrates are major contributors to high blood sugar levels, insulin resistance, the development of metabolic syndrome, and type 2 diabetes. Limit alcohol consumption; as noted above, light alcohol consumption is not a risk factor for metabolic syndrome, however, heavier consumption is. Food that help prevent and treat metabolic syndrome: Fish and other foods with omega-3 fatty acids: The omega-3 found in wild-caught, cold water fish helps to regulate heartbeat, reduce blood pressure, decrease blood clot formation, and reduce overall inflammation. This decreases the risk of heart attacks and strokes. Omega-3 foods also help to lower LDL cholesterol and triglycerides. Other foods rich in omega-3 include walnuts, flaxseeds, natto and grass-fed beef. Vegetables: Dark leafy greens (e.g. kale, spinach), avocado, broccoli, cabbage, different colours of bell peppers, squash, eggplant, arugula and carrots are a few of the healthy options for increasing your daily intake of vegetables which are loaded with disease-fighting anti-inflammatory antioxidants and phytonutrients. Avocados have been clinically associated with lower risk of metabolic syndrome in the U.S.; it is believed this is because avocados benefit the gut. Fruits: In moderation (because of the natural sugar), daily fruit consumption helps to ward off metabolic syndrome. In particular, pomegranate and pomegranate seeds have been shown to help ameliorate metabolic syndrome. Legumes, such as kidney beans, lentils, chickpeas, black-eyed peas and lima beans are rich in fibre and protein. They help to keep blood sugar stable, and have been shown to reduce the risk of metabolic syndrome. Whole grains, like oatmeal and brown rice, are high in fibre, have proven benefits for diabetes and heart health, and help keep your waistline in check. Physical activity Regular, moderate intensity physical activity, such as walking briskly, will help control your weight. At least 30 minutes per day is recommended; however, you can start more gradually if you need to and work up to that. The good news is you can prevent or reduce your risk of metabolic syndrome with healthy lifestyle choices. However, if you would like help maintaining a healthy weight, or with any other aspect of metabolic syndrome, please contact me at 613.829.0427. I'll be more than happy to help you. 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: • Berberine • Blood pressurex • CardioxLDL • CoQ10 • Garlic, High Potency • Grapine • GreenZone • Hawthorn • Super Omega-3 • Vitamin D3 • Zambroza 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: What is metabolic syndrome? webmd.com/heart/metabolic-syndrome/metabolic-syndrome-what-is-it#1 Accessed July 17, 2017. Axe J. Metabolic syndrome: proven diet & natural treatment plan. draxe.com/metabolic-syndrome/ Accessed July 17, 2017. What is metabolic syndrome? nhlbi.nih.gov/health/health-topics/topics/ms Accessed July 17, 2017. Abdominal fat and what to do about it. Harvard Health Publications, September, 2005, updated October 9, 2015 health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it Accessed July 17, 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.    Stay Tuned!! I am so excited that The BELLY OF THE BEAST is in the final stages of publishing.

THE TELOMERE EFFECT - JULY 2017 - VOLUME 9, ISSUE 4

I hope you're enjoying a fun and relaxing summer! This is a great time of year to take a break, and generally take things a little easier and reduce our stress levels. I'd like to give you an idea of how important this, and other healthy behaviours are for slowing down the rate at which we age.​​ 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 9, Issue 4 The Telomere Effect​ Ramila Padiachy Doctor of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com What's a Telomere? You may have heard or read about telomeres. Briefly, each chromosome (containing DNA) has a sort of cap on each end - these caps are telomeres. As cells repeatedly divide over a person's lifetime, as a general rule, the telomeres become shorter. The length of our telomeres can tell us a lot about how well we're aging. In January 2017, Elizabeth Blackburn and Elissa Epel published a book, The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer. This book makes Nobel Prize winning research conducted by Elizabeth Blackburn and others available beyond academia, to a more general audience. The Telomere Effect Our lifestyle choices affect our telomeres and how we age. And it's possible to measure telomere length to get some indication of how we're doing. As I mentioned, the chromosomes in each of our cells contain our DNA. At the ends of each chromosome are telomeres, which have been described as being like the caps on the ends of shoelaces, that keep the shoelaces/chromosomes from unravelling. Each time a cell divides, the telomeres become a little bit shorter, until they become too short to protect the chromosome. At this point the cell has aged, and cannot properly do its job any more. Having too many of these senescent cells accelerates aging. This doesn't cause any specific disease, but it is believed you'll be more likely to develop any disease you might be prone to. How can we affect the rate at which we age? Blackburn was part of a team that won the Nobel Prize in Physiology in 2009 for discovering the role of an enzyme - telomerase - that can help lengthen your telomeres. Blackburn and Epel make the case that telomeres are just one pathway of aging, and that certain aspects of your lifestyle may stabilize or even increase telomere length and help slow down or prevent aging. Factors that help protect your telomeres include: a healthy diet - The Mediterranean diet is associated with longer telomeres. Adequate nutrition including antioxidants, in general, and specifically vitamin D and omega-3 fatty acids are also important. being physically active - A small study found 45 minutes of moderate exercise, three times a week for six months increased telomerase activity twofold. adequate, good quality sleep - A 2012 study found that sleeping fewer hours was associated with shorter telomere length in healthy men. avoiding (or managing) chronic stress meditation mental well-being social support level of trust and safety in your neighbourhood Conversely, factors that promote cellular aging and shortening of telomeres include: stress hormones oxidative stress inflammatory stress Note that no long term studies have been done, so we don't know what effect maintaining telomere length has on longevity. At this point we are looking at associations, not cause and effect. However, a longer 'health span' (and reduced 'disease span') is likely to be the outcome of maintaining longer telomeres. Too much as bad as too little? Too little telomerase resulting in shorter telomeres can increase the risk of cancer because mutations can occur when the cells don't replicate properly. However, too much telomerase can help confer immortality onto cancer cells and increase the likelihood of cancer. Telomerase has been found to be 10 to 20 times more active in cancer cells than in normal body cells. It is believed that if this telomerase activity could be turned off, then telomeres in cancer cells would shorten (as they do in normal cells) and this would prevent the cancer cells from dividing uncontrollably in their early stages of development, or prevent relapse after the removal of a more advanced tumour. This could be a promising avenue for better cancer treatment. It is also clear that healthy lifestyle choices are better than taking telomerase as a medication - we wouldn't know if we were increasing the length of the telomeres of good cells or cancer cells. Haven't I already heard these recommendations for improving my health? Yes, absolutely. However, now there is a way to document how well we're doing, by measuring the length of our telomeres. Telomere length can change in both directions - you may have longer telomeres one year, and shorter ones the next year - so Dr. Blackburn does not actually recommend getting your telomeres tested, but it's possible. According to S. Jay Olshansky, PhD, of the University of Illinois, Chicago, "The only equivalent of a fountain of youth that exists is exercise and diet and avoiding harmful behaviour and risk factors like smoking and obesity. If you are doing this, you are doing as much as you can to allow your genetic potential to play out." 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: • Super Omega 3 • Super Vitamins & Minerals • Vitamin D3 • Vitamin E with Selenium • Vitamin C 1000 mg • Vitamin B Complex • Zambroza   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: Blackburn E, Epel E. The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer. New York: Grand Central Publishing, Hachette Book Group, 2017. Clopton J. What tiny telomeres may tell us about aging. WebMD Health News, April 19, 2017. webmd.com/special-reports/anti-aging-science/20170419/telomere-aging-link Accessed May 30, 2017. Rehman J. Aging: too much telomerase can be as bad as too little. July 5, 2014 blogs.scientificamerican.com/guest-blog/aging-too-much-telomerase-can-be-as-bad-as-too-little/ Accessed May 30, 2017. Greider CW, Blackburn EH. Telomeres, telomerase and Cancer [Reprint]. October 5, 2009 scientificamerican.com/article/telomeres-telomerase-and/ Accessed May 30, 2017. Facts about telomeres and telomerase. utsouthwestern.edu/labs/shay-wright/research/facts-about-telomeres-telomerase.html Accessed May 30, 2017. Corbyn Z. Elizabeth Blackburn on the telomere effect: 'It's abut keeping healthier for longer.' January 29, 2017 theguardian.com/science/2017/jan/29/telomere-effect-elizabeth-blackburn-nobel-prize-medicine-chromosomes Accessed May 30, 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 I maintain my health through proper nutrition and exercise, it's comforting to know I can count on Ramilas Healing Arts Clinic for natural treatments. Thank you.” — Valarie L

WHY VITAMIN D IS IMPORTANT TO YOUR HEALTH - NOVEMBER 2016 - VOLUME 8, ISSUE 8

The news about vitamin D keeps getting better and better. Since the Canadian climate does not provide enough vitamin D from sunlight during the late fall and winter months, supplementation is particularly important, and also inexpensive. I'm sure you know vitamin D is extremely important to your health, but you may not be aware of some of its benefits. We reviewed some of them in our October 2013 and October 2010 newsletters, but there are some important updates. Note that we are using 'vitamin D' to mean D3 (and not D2).​ 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 8 Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com Why Vitamin D is Important​ to Your Health The Vitamin D Council summarizes the benefits of vitamin D as follows: "Vitamin D is important for good overall health and strong and healthy bones. It's also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection." Unlike other vitamins, vitamin D does not depend on the foods you eat, but on your exposure to the sunshine (or vitamin D supplements). Exposure to the sun enables the body to make its vitamin D. The body then turns vitamin D into a hormone, known as 'activated vitamin D' or calcitriol. Vitamin D has an important role in managing calcium in your blood; it enables calcium to be properly absorbed. It also helps cells all over the body to communicate properly. To briefly review the benefits of vitamin D that we've already discussed in the October 2013 newsletter, vitamin D lowers the risk of several types of cancer improves lung function helps build strong bones and teeth contributes to good cardiovascular health helps our immune system combats aging protects against multiple sclerosis helps reduce insulin resistance in type 2 diabetes reduces the risk of Parkinson's disease helps prevent disability and limitations in activities of daily living This is already a very impressive list, but new research is adding to this all the time. The following is just a partial account of some of the most recent knowledge of the benefits of vitamin D. While the evidence is preliminary, there is increasing research examining a link between vitamin D and Alzheimer's Disease. There are receptors for vitamin D in many parts of the brain. This means vitamin D is acting in some way on the brain and influencing how a person thinks, learns and acts. It has been found that, in people with Alzheimer's disease, there are fewer receptors in the hippocampus which is involved in forming memories, or in other words, a greater number of vitamin D receptors indicates better memory. Of course, prevention of Alzheimer's disease is extremely important. So far, researchers can't say for sure that getting enough vitamin D will prevent Alzheimer's disease, but since low levels of vitamin D are associated with poorer cognitive performance, this seems to hold promise. Vitamin D may help reduce pain. A meta-analysis of 19 randomized clinical trials and 3,436 participants is the first to quantify the effect of vitamin D supplementation on pain. Sixteen of the 19 RCTs included in the analysis were hospital-based; the remaining 3 were community-based. A significantly greater mean decrease in pain score was observed with vitamin D supplementation compared with placebo in people with chronic pain. This suggests that vitamin D could have a role in the management of chronic pain. Further study is needed to confirm these findings. Vitamin D may reduce the risk of colorectal cancer, which is one of the most common forms of cancer. Research tells us that: People with low levels of vitamin D in their body are more likely to develop colorectal cancer. Regions, where people are exposed to the lowest amount of sunlight, have higher rates of colorectal cancer than people in sunny places. Studies have found a dose-response relationship, where for each increase in vitamin D level in the body, there is a decrease in colorectal cancer risk. High levels of vitamin D in the body may improve survival from colorectal cancer. Most studies of vitamin D and colorectal cancer have been observational, which means that researchers can't be sure whether vitamin D causes the observed reduction in risk, or whether it's due to some other factor. Again, more study is needed to clarify the strength of this association. Influenza and Vitamin D: People who get influenza are more likely to have low levels of vitamin D. Vitamin D can help reduce inflammation caused by the influenza virus and increase the number of antimicrobial proteins that fight against viruses. Influenza infections increase during the winter, which is when vitamin D levels are known to decrease in the population. Some studies have shown that taking vitamin D supplements can reduce the chances of getting influenza; however, others have not shown this. Having high levels of vitamin D may help decrease recovery time from an influenza infection. What level of vitamin D supplementation is appropriate? There is no single answer to this question. It depends on how much sun you get, your skin colour (darker skin absorbs less), your age (adults need more than children or infants), your weight (the more you weigh, the more vitamin D your body can handle), and whether it's winter, summer or somewhere in between. Supplementation is necessary during the winter months in Canada! Check this reference for more detail. While different organizations define various levels of vitamin D supplementation as appropriate, it seems more than 10,000 IU (International Units) of vitamin D per day is excessive. How much sun do I need? It takes very little summer sun exposure, particularly if you're fair skinned, to get enough vitamin D from the sun - about half the time it takes for your skin to turn pink and begin to burn. This could be only 15 minutes for a very fair skinned person, or a couple of hours or more for a dark skinned person. This guideline will lead to the body producing from 10,000 to 25,000 IU. Note: higher amounts are not a problem when vitamin D is generated by the sun, as opposed to obtained from supplements. I hope vitamin D helps you have a healthy winter season! 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: Super Vitamins & Minerals Vitamin D3 Liquid Vitamin D (available from our office only) 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: What is vitamin D? The Vitamin D Council. vitamindcouncil.org/about-vitamin-d/what-is-vitamin-d/ Accessed October 24, 2016. Alzheimer's Disease. The Vitamin D Council. vitamindcouncil.org/health-conditions/alzheimers-disease/ Updated November 30, 2015. Balion C, Griffith LE, Strifler L, et al. Vitamin D, cognition, and dementia. Neurology 2012;79:1397-1405. Can vitamin D-crease pain? examine.com/nutrition/can-vitamin-d-crease-pain Accessed November 10, 2016. Wu Z, Malihi Z, Stewart AW et al. Effect of vitamin D supplementation on pain: a systematic review and meta-analysis. Pain Physician 2016;19:425-427. Colorectal cancer. The Vitamin D Council. vitamindcouncil.org/health-conditions/colorectal-cancer/ Last updated January 2014. Influenza. The Vitamin D Council. vitamindcouncil.org/health-conditions/influenza/ Updated December 2015. How do I get the vitamin D my body needs? The Vitamin D Council. vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/ Accessed November 14, 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. "Will I ever be able to dance at my niece’s wedding?" I asked myself. My feet are cramping and I cannot stand to wear shoes. I happened to have an appointment with Ramila and Megs on the day before the wedding. It seems I had been sensitive to magnesium all along. One desensitization treatment and voila! I was able to dance the evening away! - Johanne, Ottawa

HOW TO FIGHT PARASITIC DISEASES – JUNE 2016 – VOLUME 8 ISSUE 3

Living in Canada, we may be inclined to think that infectious and parasitic diseases are not a major health concern, but we would be wrong! It's estimated that one in three Americans has a parasitic infection and, while the percentage may be lower in Canada, at least partly due to our generally cooler climate, there are still many ways we can come in contact with parasites. So, even though it may not exactly be an appetizing topic, it's a really good idea to know what you might do if ever you find yourself with this problem. 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 3 How to Fight Parasitic Diseases Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com How to Fight Parasitic Diseases Types of parasites   There are three main categories of parasites: Protozoa, including Entamoeba histolytica, Giardia lamblia and Cryptosporidium parvum. They are microscopic one-celled organisms that can be free-living or parasitic in nature. They are able to multiply in humans, which contributes to their survival and also permits serious infections to develop from just a single organism. Helminths are large multicellular organisms that are generally visible to the naked eye as adults. They can also be either free-living or parasitic. The adult form cannot multiply in humans. They include flatworms (platyhelminths), e.g. tapeworms (cestodes); thorny-headed worms (acanthocephalins); and roundworms (nematodes). They generally reside in the gastrointestinal tract, blood, lymphatic system or subcutaneous tissues. However, the immature states (larvae) can infect various body tissues. Ectoparasites - While the term can broadly include blood-sucking arthropods, such as mosquitoes, it is generally used to refer to organisms like ticks, fleas, lice and mites that attach or burrow into the skin and remain there for relatively long periods of time, e.g. weeks to months. Arthropods are important because they cause disease in their own right, but are even more important as vectors, or transmitters, of many different pathogens that in turn cause a major amount of illness and mortality from the diseases they cause. For example, in this category, world-wide, malaria causes the most deaths. How would I come in contact with a parasite? Water In Canada, Giardia and Cryptosporidium can be found in drinking water that has not been filtered. Giardia causes an intestinal illness called giardiasis or "beaver fever". These parasites can also exist in bodies of fresh water, i.e. rivers and lakes. Food One source is food imported to Canada from countries where contamination by parasites is more likely; this can include produce. Undercooked meat or raw fish are potential sources of parasitic infections regardless of their place of origin. International travel Travel to countries where parasitic infections are more common can result in bringing them home. Contact with an infected person Close contact, e.g. with children in daycare centres, and also sexual contact, can spread parasitic infections. Having a weakened immune system Seniors and children are more likely to be infected, as well as anyone with a compromised immune system. Symptoms, Treatment and Avoidance What are the symptoms of a parasitic infection?   The symptoms, and their severity, may differ depending on the parasite, but the most common symptoms include: abdominal pain diarrhea nausea or vomiting gas or bloating dysentery (loose stools containing blood and mucus) rash or itching around the rectum or vulva stomach pain or tenderness feeling tired weight loss passing a worm in your stool (may look like a piece of spaghetti) Note that in some cases, people are symptom-free.   How can parasitic infections be treated?   Parasitic infections can be treated with antiparasitic drugs or antibiotics, depending on the parasite. However, re-infection is common, and there is concern about the development of drug resistance. Alternative medicine treatments are also available, and I personally recommend Nature's Sunshine's Para Pak, often in combination with other antiparasitic supplements, such as garlic, digestive enzymes and probiotics (see the section on supplements below). Avoid refined carbohydrates (which feed the parasite) and eat more fibre (which can get rid of worms). If you suspect you have a parasitic infection, please call me for an appointment at 613.829.0427. I can determine the best combination of supplements for your situation.   What can I do to avoid infection? drink clean, bottled water when travelling if you are pregnant, avoid cat litter and feces practice safe sex wash your hands, especially when coming into contact with contaminated food, water and feces cook food to recommended temperatures and practice good hygiene avoid swallowing water in lakes, streams or ponds water stored in glass or stainless steel containers is generally safer than water stored in plastic when you travel, research your destination before you depart to obtain information on outbreaks and preventive measures It is estimated that the large majority of reported cases of food-borne illness in the United States (and no doubt in Canada, as well) are caused by a lack of hygiene and food-handling errors in the home and commercial kitchen. Thus food-borne illness could be greatly reduced if everyone learned simple, safe food-handling and preparation procedures.   I wish you a safe, enjoyable and parasite-free summer! Supplements for Success There are a number of Nature's Sunshine supplements that can help you deal with a parasitic infection. You can find information about these products and purchase them in our online store: Para Pak Silver Guard Garlic, High Potency Black Walnut Protease Plus Acidophilus Bifidobacterium Bifidophilus Flora Force Digestive Enzymes 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. References: Oz M. Parasites: could they be making your sick? doctoroz.com/article/parasites-could-they-be-making-you-sick October 29, 2013. About parasites. CDC cdc.gov/parasites/about.html March 5, 2014.  Intestinal parasites. University of Maryland Medical Center. umm.edu/health/medical/altmed/condition/intestinal-parasites Accessed June 2, 2016.  The problem of parasitic diseases. Centre for Host-Parasite Interactions, McGill University. mcgill.ca/chpi/centre/diseases Accessed June 2, 2016.  Parasitic disease. Wikipedia. en.wikipedia.org/wiki/Parasitic_disease Accessed June 2, 2016. Kinman T. Parasitic infections. May 30, 2013 healthline.com/health/parasitic-infections#Overview1 Preventing parasitic infections. coreonehealth.com/preventing-parasitic-infections Accessed June 13, 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. Amazing... I'm feel better already!! I've been experiencing adrenal exhaustion, not being able to sleep and daily headache from dehydration, so now taking some herbal supplements, a tonic and vitamins to get my groove back!! Apparently burning the candle at both ends for twelve years will do that to you. After three days I'm already sleeping better and headaches are just about gone. Going back in a couple of weeks to do the emotional cleanse/release and in a month to check my adrenal glands making sure I’m back to 'normal'. - Tracey S, Ottawa

THE POWER OF POSITIVE THINKING – MAY 2016 – VOLUME 8 ISSUE 2

The power of positive thinking gets a lot of attention these days, and I'd like to take a look at it this month. After all, it's easier to be more positive with the longer days and warmer weather at this time of year! However, some balance is necessary. When we go through difficult times, it's a mistake to deny our feelings or problems; we won't solve them by putting on a smile and ignoring them.   As a side note, for those who are less than happy, do not despair. A study was published in the Lancet recently which found that happiness had no effect on mortality. Women in the study who reported being happier, did not live longer. While ill health can result in unhappiness (and was controlled for in the analysis), the reverse was not seen in this large study.   However, there is evidence that by changing our thoughts and beliefs, we can change ourselves. For example, Joe Dispenza advocates changing your mind to change yourself, and provides convincing evidence that this really works. 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 2 The Power of Positive Thinking Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com The Power of Positive Thinking Positive thinking does not mean ignoring anything negative, but rather approaching negative situations with the expectation of a positive outcome. This can be as simple as a valuable lesson learned from the negative experience, or emerging as a stronger person better able to cope with adversity.   It's not as simple as just thinking positive thoughts - we need to act in positive ways, too. Studies have shown, for example, that smiling actually produces physical changes in the body so you actually feel happy, even if you didn't to begin with.   Also, positive affirmations must be believable to you. Anything that you don't believe will not have the desired effect - it will just make you feel worse.   Benefits of a positive mindset   When you experience positive emotions, you see more possibilities in your life. You have challenges for which you are able to find solutions, not insurmountable problems with no solution in sight. You develop an enhanced ability to build skills and develop resources for later use.   Happy for No Reason by Marci Shimoff is an excellent book. To learn how to be truly happy, she interviewed 100 truly happy people from all walks of life, many of whom had come through very difficult situations - they weren't handed happiness on a silver platter! She outlines 21 habits that happy people share: Focus on solutions. Look for the lesson and the gift. Make peace with yourself. Question your thoughts. Don't believe everything you think. Go beyond the mind and let go. Free yourself from your negative thoughts and feelings. Incline your mind toward joy. Focus on gratitude. Practice forgiveness. Spread 'loving kindness'. Nourish your body. Energize your body. Tune in to your body's wisdom. Invite connection with your higher power. Listen to your inner voice. Trust life's unfolding. Find your passion. Follow the inspiration of the moment. Contribute to something greater than yourself. Tend to your relationships. Surround yourself with support. See the world as your family. This list barely scratches the surface of this book. I highly recommend it.   How to Become a More Positive Person Here are a few tips to help you be more positive: Identify negative thinking so you can stop the negative spiral. Look for: Filtering. You magnify the negative aspects and filter out the positive aspects of a situation. Personalizing. When something bad happens, you automatically blame yourself. Don't take anything personally! Catastrophizing. You automatically anticipate the worst. One small thing goes wrong, and you assume the whole day will be a disaster. Polarizing. You see things only as good or bad, you're either perfect or a total failure; there is no middle ground.   Start a gratitude journal. Gratitude is very healthy! Every day, preferably in the evening, write down 5 things for which you are grateful for that day. Just thinking about gratitude is less effective than writing. If you write in your gratitude journal every day for 21 days, it will become a habit that will be easy to maintain. It will change your thought patterns; you'll notice many more things to be grateful for. Do something for someone else. This takes your mind off your problems, and gives you a sense of accomplishment. Give back. According to your ability and your interests, support charitable causes. Do something nice for yourself. Treat yourself well every day; you deserve it. Schedule play time. Meditate. Meditation calms the mind, and helps you maintain a more positive outlook. This can be done in as little as 10 minutes a day; it doesn't have to take hours. Try yoga. Like meditation, yoga is calming and can help you enter a meditative state. Surround yourself with positive people. This may be easier said than done, but try following the 80/20 rule, that is, limit your exposure to negative people to 20% of your time, fill the other 80% with positive people. Follow a healthy lifestyle. Everything is easier when you are well rested, eat healthy food, get enough exercise and manage stress well. Practice positive self-talk. Don't say anything to yourself that you wouldn't say to anyone else. Be kind and encouraging to yourself.  Have a clearly defined purpose in life. If you're focused on, and working toward a goal, you will feel more positive. Supplements for Success There are a number of Nature's Sunshine supplements to help you be healthy (and happier). You can find information about these products and purchase them in our online store: Super Vitamins & Minerals Zambroza Vitamin D Vitamin B Complex GreenZone Zerenity To your positive mindset and happiness! For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. References: Liu B, Flood S, Pirie K, Green J, Peto R, Beral V. for the Million Women Study Collaborators. Does happiness itself directly affect mortality? The prospective UK Million Women Study. Lancet 2016; 387:874-881.  Grady D. Happiness doesn't bring good health, study finds. New York Times, December 9, 2015. nytimes.com/2015/12/10/health/happiness-health-study.html?emc=eta1&_r=0 Dispenza J. Breaking the Habit of Being Yourself. Carlsbad, CA: Hay House Inc., 2012. Clear J. 12 activities that boost positive thinking. jamesclear.com  Accessed May 16, 2016.  Mayo Clinic Staff. Positive thinking: stop negative self-talk to reduce stress. mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950 Accessed May 16, 2016.  Clear J. The science of positive thinking: how positive thoughts build your skill, boost your health, and improve your work. Huffington Post. huffingtonpost.com/james-clear/positive-thinking_b_3512202.html  Accessed May 16, 2016. Shimoff M, Kline C. Happy for No Reason. New York: Atria Paperback, 2008. 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. Ramilas art is a timeless combination of traditional spiritual healing and neuroscience based on constant research. I have no doubt that Ramila’s healthcare practices are way ahead of their time and are the future of healthcare.   - Wares