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

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

First, what is coherence?

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

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

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

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

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

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

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

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

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

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

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

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

How can I create heart-brain coherence?

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

3 Steps to Learn to Harmonize Heart and Brain:

Step 1: Focus Your Heart

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

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

Step 2: Slow Your Breathing

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

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

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

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

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

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

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

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

• Helps support healthy cardiovascular function.

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

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

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

Supplements

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

• Arginine Plus (Wild Berry)

• Blood Pressurex

• CardioxLDL

• COQ10

• Flax Seed Oil

• Ginkgo & Hawthorn

• Grapine

• Green Tea Extract

• High Potency Garlic

• Super Omega-3

• Zambroza

References:

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

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

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

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

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

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

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

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

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

What is CoQ10?

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

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

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

What are the heart health benefits of CoQ10?

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

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

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

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

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

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

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

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

Featured Nature's Sunshine product: CoQ10

• An antioxidant for the maintenance of good health.

• Helps to maintain and/or support cardiovascular health.

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

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

Supplements

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

• COQ10

• Arginine Plus (Wildberry)

• Blood Pressurex

• CardioxLDL

• Flax Seed Oil

• Ginkgo & Hawthorn

• Grapine

• Green Tea Extract

• High Potency Garlic

• Super Omega-3

• Zambroza

References:

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

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

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

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

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

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

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

BERBERINE FOR YOUR HEART - FEBRUARY 2019 - VOLUME 10, ISSUE 11

Volume 10, Issue 11 February 2019 Berberine for Your Heart February is generally noted for Valentine's Day and matters of the heart - including heart health. This month, I'd like to focus on a supplement that has many heart/cardiovascular health benefits, as well as a substantial number of other beneficial effects - berberine. Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity. Ramila Padiachy Doctor of Natural Medicine (DNM)® Follow Ramila on Facebook to receive educational video updates from Ramila. Berberine What is berberine? Berberine is a yellowish alkaloid found in several plants, including European barberry, goldenseal, Chinese goldthread, Oregon grape, phellodendron (cork tree) and tree turmeric.   Berberine has long been a part of traditional Chinese and Ayurvedic medicine, but the western world is just beginning to be aware of it. Type 2 diabetes You may have heard of it as a remedy for type 2 diabetes; in fact Nature's Sunshine describes its berberine as follows:  "Berberine IR naturally supports healthy blood glucose levels by up-regulating enzymes that trigger blood glucose metabolism. Utilizing a time-honoured ingredient found in both Traditional Chinese Medicine (TCM) and Ayurvedic medicine, Berberine IR works to support blood sugar balance and glucose metabolism through a unique cellular action. Berberine, a constituent of certain plants, helps activate a key enzyme that supports blood glucose metabolism, turning your cells from “idle” to “on” and helping them to use glucose efficiently."  One study compared taking 500 mg of berberine 2 to 3 times daily for 3 months with taking the common diabetes drug metformin. Berberine was able to control blood sugar and lipid metabolism as effectively as metformin, with the researchers describing it as a "potential oral hypoglycemic agent with beneficial effects on lipid metabolism." Other health effects of berberine There is an increasing amount of research showing that berberine can do much more than help to regulate blood glucose levels. These additional benefits include (but are not limited to): Helps with healthy weight management In addition to a healthy diet and regular exercise, berberine can help you maintain a healthy weight. It helps to activate adenosine monophosphate-activate kinase (AMPK), also known as the body's "metabolic master switch". AMPK is responsible for kick-starting your metabolism and encouraging your body to burn the calories it takes in, rather than storing them as fat. Supports heart health Maintaining healthy blood sugar levels and losing weight will help to improve your cardiovascular health, but berberine has even more heart health benefits. It promotes healthy blood pressure by encouraging the natural release of nitric oxide, enabling blood flow. (See our February 2013 newsletter for additional information about nitric oxide.) Berberine has also been shown to reduce serum cholesterol levels, including LDL cholesterol, as well as triglyceride levels in patients with type 2 diabetes. It may also help to increase levels of HDL (high density lipoprotein), the 'good' cholesterol. Treats SIBO (small intestine bacterial overgrowth) People who suffer from SIBO symptoms have excessive bacteria in their small intestines. Conventional treatment of SIBO is limited to antibiotics, with a variable response rate. Berberine, together with digestive enzymes, is helpful in reducing bacterial overgrowth. Berberine exerts selective antimicrobial action against a wide range of disease causing organisms linked to SIBO, yet exerts no action against health-promoting species. Increases immune health Berberine may help improve immune function by maintaining healthy gut flora, providing antioxidant properties and activating white blood cells, which are responsible for inhibiting infections. The majority of your immune system (about 70 percent) is in your gut, so it makes sense that berberine's ability to minimize the bad bacteria while promoting beneficial strains would help your immune system. Helps control non-alcoholic fatty liver disease (NAFLD) Research suggests that berberine may be a useful supplement for people with NAFLD, because it helps decrease fat buildup in the liver and regulate hepatic lipid metabolism. Possible additional benefits of berberine - more study needed: May help ease depression and anxiety. May promote optimal joint health. May assist in improving memory, spatial learning and overall cognitive functioning, as well as with neurodegenerative diseases such as Alzheimer's disease. May help to maintain healthy lung function Some authors have compared berberine to curcumin for its effectiveness in so many different aspects of our health. I encourage you to keep it in mind! References Price A. Berberine: the plant alkaloid that helps treat diabetes & digestive problems. draxe.com/berberine/ August 2, 2018, Accessed January 14, 2019. Berberine and its many benefits. enzymedica.com/blogs/naturaldigestivehealth/berberine-and-its-many-benefits February 24, 2018. Accessed January 14, 2019. Mercola J. Berberine helps boost your mitochondrial and metabolic health. articles.mercola.com/vitamins-supplements/berberine.aspx Accessed January 14, 2019. Nature's Sunshine website naturessunshine.com/ca/product/berberine-ir-90-caps/1398/ Accessed January 31, 2019. Yin J, Xing H, Ye J. Efficacy of berberine in patients with type 2 diabetes. Metabolism 2008;57(5):712-717. Zhang Y, Li X, Zou D et al. Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine. J Clin Endocrinol Metab 2008;93:2559-2565. Murray M. What is SIBO? And what can help? enzymedica.com/blogs/naturaldigestivehealth/what-is-sibo-and-what-can-help July 24, 2018. Accessed January 14, 2019. Jiang WH, Li SH, Li XH. Therapeutic potential of berberine against neurodegenerative diseases. Sci China Life Sci 2015;58(6):564-569. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. Supplements There are some Nature's Sunshine supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store: Berberine Grapine Zambroza For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. 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)

WAYS TO KEEP YOUR HEART HEALTHY - FEBRUARY 2018 - VOLUME 9, ISSUE 10

Volume 9, Issue 10 read online Ways to Keep Your Heart Healthy I hope you had a really happy Valentine's day! We've looked at different aspects of heart health in a few February newsletters. However, there are still some aspects of heart health we have not touched on before. 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)® A brief review of ways to keep your heart healthy Maintain a healthy lifestyle: Eat a healthy diet, eat 'real food' - avoid added sugars, other refined carbohydrates, trans fats, processed foods.   Antioxidants are heart-healthy. Dark chocolate is cardioprotective; note the emphasis on dark, and enjoy in moderation. Be physically active. Maintain a healthy weight. Get adequate, good quality sleep. Laugh - be sure to focus on things you enjoy and laugh every day. Don't smoke. If you drink alcohol, be sure to drink moderately (no more than one or two drinks per day). Practice gratitude - it's linked to better health, including heart health. Avoid inflammation, including practicing good dental hygiene (plus a healthy diet, good stress management, physical activity and enough sleep). Additional ways to promote heart health In our October 2017 newsletter, we discussed stress management techniques in relation to reducing inflammation caused by mental stress. These techniques are also relevant to reducing our risk of heart disease (which can be the result of inflammation). In addition to a healthy lifestyle, we looked at counselling, such as cognitive behavioural therapy (CBT), as an effective way to reduce stress. We also looked at relaxation techniques including: deep breathing exercises progressive muscle relaxation, often combined with deep breathing meditation - the goal is to quiet your mind; you can start by simply observing your thoughts listening to music - soothing music can decrease blood pressure, heart rate and anxiety levels You can find more information on relaxation techniques in my book, thebellyofthebeast.ca Mindfulness Mindfulness has been receiving attention recently as having an important connection to a healthy heart. Mindfulness has been defined as the ability to attend non-judgmentally to one's own physical and mental processes; or paying attention to what you're doing in the present moment. "Dispositional mindfulness" is a person's awareness and attention to what they are thinking and feeling in the present moment. In the New England Family Study of 382 participants, those with higher mindfulness scores had an 83% greater prevalence of good cardiovascular health. Those with lower mindfulness scores had difficulty with 4 of 7 cardiovascular indicators; namely body mass index, physical activity, fasting glucose and cigarette smoking. What is a possible mechanism for these associations? It has been suggested that people who are more mindful have a greater awareness of their behavioural routines, and the factors driving the behaviour. Because they pay greater attention to their behaviours, they have improved abilities to initiate or prevent the particular behaviour itself. The authors caution this is a preliminary, cross-sectional analysis, and that further longitudinal studies could evaluate whether mindfulness-based interventions consistently improve cardiovascular risk factors and outcomes. Looking at this issue further in a review article, the authors found "promising but still inconclusive" evidence of associations of mindfulness with cardiovascular health and CVD (cardiovascular disease) risk factors, specifically smoking, blood pressure, diabetes, physical activity, obesity and diet. Customized mindfulness interventions could eventually be developed as the mechanisms affecting the results are more clearly understood. This is consistent with the findings of the New England Family Study and will be an interesting topic to follow as more research is conducted. Pet ownership Another way to promote heart health may be to own a pet - but I would caution you this is only a good idea if you're committed to taking care of a pet, and loving the pet you would choose. Studies suggest that owning a pet may help improve your heart and lung function, as well as lower your risk of dying from heart disease. A recent study also suggests that owning a dog may result in less heart disease and longer life. The 12-year study followed 3.4 million Swedish adults aged 40 to 80. The researchers found that dog owners had a lower risk of death due to heart disease, and the benefit was especially evident in people who (otherwise) lived alone, compared to single people who didn't own dogs. Dogs may ease stress, loneliness and depression, and inspire people to be more active and socially connected - all factors that seem to promote heart health. However, there could be other reasons for the findings; perhaps healthier people, or those who are making the kinds of lifestyle changes that reduce heart risk, are more likely to have a dog than people in poorer health. The American Heart Association published a scientific statement on pet ownership and cardiovascular risk, and concluded that pet ownership, particularly dog ownership, may have some causal role in reducing CVD risk. However, it cautions that pet adoption, rescue or purchase should not be done for the primary purpose of reducing CVD risk. I hope you find these tips helpful - here's to a heart-healthy 2018! References Newsletter - Cardiovascular health. February 2012;3(10)  kaveesh-padiachy-au6q.squarespace.com/news/cardiovascular-february-2012-volume-3-issue-10.html Newsletter - How to keep your heart healthy. February 2016;7(11). kaveesh-padiachy-au6q.squarespace.com/news/2016/3/11/how-to-keep-your-heart-healthy-february-2016-volume-7-issue-11 Newsletter - Mental stress and inflammation. October 2017;9(7) ramilas.com/news?month=October-2017 Padiachy R. The Belly of the Beast Stouffville: Black Card Books, 2017. Hall A. When it comes to matters of the heart, mindfulness can help. Huffington Post. 2014-10-24 huffingtonpost.ca/entry/mindfulness-better-heart-cardiovascular-health_n_6043554 Accessed January 2018.  Loucks EB, Britton WB, Howe CJ et al. Positive associations of dispositional mindfulness with cardiovascular health: the New England Family Study. Int J Behav Med 2015;22:540-550. Loucks EB, Schuman-Olivier Z, Britton WB et al. Mindfulness and cardiovascular disease risk: state of the evidence, plausible mechanisms and theoretical framework. Curr Cardiol Rep 2015;17(12):112. 28 healthy heart tips. healthline.com/health/healthy-heart-tips#find-your-happy-place Accessed January 26, 2018. Dog owners: less heart disease and longer life? Harvard Heart Letter. health.harvard.edu/heart-health/dog-owners-less-heart-disease-and-longer-life Accessed January 26, 2018. DeNoon D. A dog could be your heart's best friend. health.harvard.edu/blog/a-dog-could-be-your-hearts-best-friend-201305226291 Updated October 29, 2015, Accessed January 31, 2018. Levine GN, Allen K, Braun LT et al. Pet ownership and cardiovascular risk: a scientific statement from the American Heart Association. Circulation 2013;127:2353-2363. 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 cardiovascular health. You can find information about these products and purchase them in our online store: Arginine Plus Mixed Berry Blood Pressurex Capsicum CoQ10 Flax Seed Oil Ginkgo & Hawthorn Ginkgo Biloba Extract Grapine Green Tea Extract Hawthorn HS-C I-X Lecithin MC Oregon Grape Extract Pantothenic Acid Red Clover Super Omega 3 Vitamin D3 Vitamin E with Selenium Zambroza “I had my first visit to a holistic clinic for a very bad sinus infection and I am so pleased I went to see Ramila. After 2 weeks of congestion, followed by 3 days of complete blockage and body aches, I was 90% better in 48 hours. My respiratory health was fully restored in just 4 days, with no recurrence of symptoms. I am amazed with the results and although maintain my health through proper nutrition and exercise, its comforting to know I can count on Ramilas Healing Arts Clinic for natural treatments. Thank you.” -Valarie L For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)

HOW CAN RESVERATROL IMPROVE OUR HEALTH? - JANUARY 2017 - VOLUME 8, ISSUE 10

Happy New Year! I hope you had an enjoyable, safe and healthy holiday, and that you're making great progress with your new year's resolutions! February is just around the corner and, of course, Valentine's Day, which is very much related to heart health. In recent years, there has been a lot of publicity concerning the heart health effects of resveratrol, a compound found mainly in grapes and red wine, as well as in raspberries, plums, grape tomatoes, acai berries, pomegranates, cocoa and peanuts. I thought it would be interesting to look at the available evidence that resveratrol is heart-healthy.   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 10 How Can Resveratrol Improve Our Health? Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com How Can Resveratrol Improve Our Health? What is resveratrol? It is a polyphenol, which is a type of antioxidant, found in grape skins (but not in grape seeds), and particularly in red grape skins (as well as other foods listed above in the introduction). Can resveratrol benefit your cardiovascular health? There has been interest in resveratrol's role in heart health ever since a meta-analysis found a significant risk reduction associated with drinking 1-2 glasses of wine daily. Researchers believe that chronic inflammation may be at the root of heart disease. Inflammation can cause blood clotting; the clots can then block the blood flow to your heart leading to heart disease and possibly a heart attack. Resveratrol is believed to reduce inflammation, leading to increased heart health. Resveratrol may also help to lower LDL ("bad" cholesterol). Note that it might interact with blood thinners like Coumadin, as well as medications like aspirin and ibuprofen, and increase the chance of bleeding. It is believed that resveratrol enables the walls of blood vessels to relax; this tends to be impaired in people with chronic heart disease, and resveratrol may reverse or reduce this impairment. Since type 2 diabetes is closely related to cardiovascular health, it's worth mentioning that resveratrol appears to help reduce insulin resistance, a precursor to type 2 diabetes. Thus it appears that resveratrol is effective at protecting the heart and blood flow, and may be an insulin sensitizer. There is interest in the effect of resveratrol on exercise, and, of course, fitness is related to heart health. A comprehensive review of the literature concluded it is clear resveratrol has positive effects on muscle function and antioxidant activity, as well as carbohydrate metabolism and bone metabolism. Therefore, it is definitely correlated with exercise; it will be interesting to follow further research on this topic. Resveratrol appears to increase the activity of mitochondria, which produce energy within cells; this could potentially extend the cells' lives. This may explain resveratrol's popularity as an anti-aging compound. It also appears to stimulate cellular proteins known as sirtuins; this is believed to promote longer cell life. One Powerful Juice: ZAMBROZA Nature’s Sunshine's Zambroza is a combination of 14 of the most healthful fruits and extracts gathered from around the world. Zambroza’s ingredients are rich in bioflavonoids, polyphenols and antioxidants. Zambroza has been independently tested by New Brunswick Laboratories to deliver a high ORAC (Oxygen Radical Absorbance Capacity) value. Among Zambroza’s key ingredients is mangosteen, which contains the greatest known supply of highly-researched, polyphenolic compounds called xanthones. Other ingredients of note are acai berry, pomegranate, wolfberry (goji berry), raspberry, grape skin and seed extract, sea buckthorn and many more. You can purchase Zambroza at our online store. Research shows these ingredients may support: Anti-aging Heart health Memory and motor skills Diabetes Colds, flu and sore throat Normalization of menstruation Normal blood pressure Eyesight Improved immune system Fatigue Skin problems Urinary tract concerns Pain relief What's the relevance of resveratrol to Valentine's Day? We all know that chocolate is an important feature of Valentine's Day. You've probably also heard that chocolate contains beneficial flavonols. However, you might not know that resveratrol is one of them, and that chocolate (cocoa) contains significant levels of resveratrol (although not quite as much as red wine). So, chocolate, particularly dark chocolate, is a tasty alternative (or addition) to red wine as a source of resveratrol. Enjoy! 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: Zambroza Arginine Plus with Mixed Berry CHOLESTER REG II SUPER TRIO 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: Resveratrol. Examine.com. examine.com/supplements/Resveratrol/ Accessed January 10, 2017. Oz M. 4 supplements for a longer life. doctoroz.com/article/4-supplements-longer-life June 6, 2012. Resveratrol supplements. WebMD. webmd.com/heart-disease/resveratrol-supplements Accessed January 9, 2017. Baltaci SB, Mogulkoc R, Baltaci AK. Resveratrol and exercise (review). Biomedical Reports 2015;5:525-530. King Collier A, Drevitch G. Is resveratrol the magic bullet against aging? Huffington Post huffingtonpost.com/2013/07/02/anti-aging-is-resveratrol-the-magic-bullet_n_3534925.html Accessed January 16, 2017. Mangosteen. webmd.com/vitamins-supplements/ingredientmono-1081-mangosteen.aspx?activeingredientid=1081&activeingredientname=mangosteen Accessed January 18, 2017. Health benefits of goji berry or wolfberry. organicfacts.net/health-benefits/fruit/health-benefits-of-goji-berry-or-wolfberry.html Accessed January 18, 2017. Red raspberry research abounds at 2016 Experimental Biology conference. eurekalert.org/pub_releases/2016-04/wh-rrr040116.php Accessed January 18, 2017. Mercola J. Resveratrol also found in dark chocolate and cocoa. articles.mercola.com/sites/articles/archive/2008/10/28/resveratrol-also-found-in-dark-chocolate-and-cocoa.aspx October 28, 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. “Ramila’s promise that I would be well has proven true. With all my heart, I thank her and Megs for their dedication to their healing arts and to their clients, and for their knowledge and loving service." - Jennifer B. [facebooklike]        [twittertweet]        [lnkdinshare]        [googleplusone]

HOW TO KEEP YOUR HEART HEALTHY - FEBRUARY 2016 - VOLUME 7, ISSUE 11

I hope you had a happy Valentine's day! While our attention is on the heart this month, here are some tips for keeping your heart healthy. Some of them may surprise you! 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 7, Issue 11 How to Keep Your Heart Healthy Featured Service 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 Keep your Heart Healthy A healthy lifestyle will keep your heart healthier. You may find it easier to take some small steps rather than trying to make more major changes - it's always better to start somewhere than do nothing. Here are some small steps that will help you get started: Take a 10 minute walk. If you don't exercise at all, a short walk is a great way to start. You can gradually take longer walks as you get more fit. Give yourself a lift. Lifting a hardcover book or a 2 pound weight a few times a day can help tone your arms and, when that becomes easy (or if it already is easy), you can gradually lift heavier items. Eat one extra fruit or vegetable a day. Fruits and vegetables are good for your entire body, and are inexpensive. Stop drinking your calories. Cutting out just one sugar-sweetened soft drink or high calorie latte can easily save you 100 calories per day. Over a year, that amounts to a 10-pound weight loss. Have a handful of nuts. Walnuts, almonds, peanuts and other nuts are good for your heart. They are a great substitute for chips or cookies, and are delicious in salads for a tasty crunch. Eat fish and seafood instead of red meat once or twice a week. It's good for the heart, the brain and the waistline. Wash your hands often with soap and water. It protects your heart because flu, pneumonia and other infections can be very hard on the heart. Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax, fall asleep, and lower blood pressure. Count your blessings. Make a point of writing down 5 things for which you are grateful every day. Gratitude is linked to better health, longer life and greater well-being, whereas chronic anger, worry and hostility contribute to high blood pressure and heart disease. Up your Game Of course, there are several more major steps you can take: Give up smoking (both 'real' and electronic). Did you know that smoking kills more people from heart disease than lung cancer? A year after you quit, your risk of a heart attack falls to about half that of a smoker. Get enough, good quality sleep. In one study, people who slept 7 hours per night had less calcium in their arteries (an early sign of heart disease) than people who slept 5 hours or less or those who slept 9 hours or more. Seven to 8 hours is recommended. Maintain a healthy weight. The easiest way to know if you need to slim down is to calculate your body mass index (BMI). This, as you may know, is based on your weight in relation to your height. You can easily find websites that will do the calculation for you. You're considered overweight if your BMI is 25-29.9, and a BMI of 30 or more is considered 'obese'. Your risk of heart disease increases as your BMI increases from 25 on up. Get active. Aim for 30 minutes a day of exercise at least as vigorous as brisk walking, 5 days a week. Keep the pressure off. Get your blood pressure checked regularly. Many people are able to keep their blood pressure in the healthy range by following an eating plan, such as the DASH diet or the Mediterranean diet. Of course, physical activity, sleep and managing stress are also very important. Avoid inflammation. In particular, good dental hygiene helps prevent inflammation from spreading from the mouth to the rest of the body, including the heart, where it can contribute to heart disease. Avoid trans fats. Look for hydrogenated or partially hydrogenated fats on labels and stay away from them! Many still believe that we also need to avoid saturated fats, but there is increasing evidence that they are not a problem. For example, in Sweden, the incidence of acute myocardial infarction (heart attack) has been going down even as butter sales have more than doubled. Researchers at Cambridge University have found that saturated fat does not cause heart disease, while so-called 'healthy' polyunsaturated fats do not prevent cardiovascular problems. Eat plenty of fibre - at least 30 g a day to lower your risk of heart disease. Fruit and vegetables are an ideal source, as well as whole grains, such as oats, brown rice and, if you're not sensitive to gluten, whole wheat and bran. Salt - it can actually be dangerous to cut down too much on salt. Research has shown that patients with heart failure who cut down on their salt intake were 85% more likely to die or require hospitalization that those who did not. What's important is the type of salt you consume. Himalayan salt or sea salt that contains other minerals is healthy, whereas refined salt that contains only sodium is much less healthy.   Alcohol - one or 2 drinks may be fine, but more can increase blood pressure. Dark chocolate is cardioprotective, including lowering blood pressure, improving lipid profile, and helping prevent atrial fibrillation. It is also anti-diabetic, anti-thrombotic, anti-inflammatory, slows progression of periodontitis, improves exercise endurance, protects vision, neuroprotective, reduces stress hormones, and is anti-carcinogenic. Quite an impressive list! But do note that the emphasis is on dark chocolate, and unprocessed chocolate is better than processed. Enjoy! In moderation, of course. And finally, "don't worry, be happy". Laughing reduces stress which improves heart function. Researchers have found that people with heart disease are 40% less likely to laugh compared to other people the same age without heart disease. Make a point of focusing on things you enjoy and make you laugh every day. Supplements There are a number of Nature's Sunshine supplements that can help with heart health. You can find information about these products and purchase them in our online store: Arginine plus mixed berry CardioxLDL CoQ10 - 50 or 100 mg Grapine Bloodpressurex Super Omega 3 Vitamin E with Selenium Psyllium Psyllium Hulls Vitamin D3 Zambroza For additional information, please email ramila@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: 10 small steps for better heart health. Healthbeat. health.harvard.edu/healthbeat/10-small-steps-for-better-heart-health Accessed February 8, 2016. Top 10 healthy heart tips. nhs.uk/Livewell/Healthyhearts/Pages/Healthy-heart-tips.aspx  Accessed February 8, 2016. MacMillan A. 10 tips for better heart health. WebMD  webmd.com/heart/features/12-tips-for-better-heart-health Accessed February 16, 2016.   Eenfeldt A. Dramatically improved heart health in Sweden! In: Heart Disease, Saturated Fat. November 24, 2014. dietdoctor.com/dramatically-improved-heart-health-in-sweden Accessed February 8, 2016. Knapton S. No link found between saturated fat and heart disease. The Telegraph. telegraph.co.uk/journalists/sarah-knapton/10703970/No-link-found-between-saturated-fat-and-heart-disease.html Accessed February 8, 2016. Mercola J. Reducing salt intake might harm heart failure patients, study claims. February 8, 2016. articles.mercola.com/sites/articles/archive/2016/02/08/salt-intake-heart-failure.aspx Mercola J. The amazing health benefit of dark chocolate. February 8, 2016. articles.mercola.com/sites/articles/archive/2016/02/08/amazing-health-benefits-dark-chocolate.aspx How to improve daily heart function. wikihow.com/Improve-Daily-Heart-Function Accessed February 8, 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. Iridology Analysis A non-invasive diagnostic tool used in alternative medicine, this alternative medical test is based on the theory that the iris reflects a person's well being. Practitioners use eye health to both diagnose your current state of health and predict future health problems. Find out more. It’s amazing how Ramila can study your eye and know what’s going on in your body. It’s only been a few months but I feel I have better control over my body. My energy is up, my stress level is down and my immune system is working better. - Jan F.