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

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

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

Vitamin D3

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

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

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

• Impaired immunity

• Slow wound healing

• Fatigue

• Depression

• Bone loss

• Muscle pain

Vitamin C

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

Zinc

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

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

Colostrum

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

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

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

• It reduces inflammation.

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

Olive Leaf Extract

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

Probiotic Eleven

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

Zambroza

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

• A flavourful blend of 14 exotic fruit and extracts.

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

Turmeric Curcumin

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

Vitamin B Complex

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

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

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

References:

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

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

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

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

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

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

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

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

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

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

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

ESSENTIAL SUPPLEMENTS - NOVEMBER 2018 - VOLUME 10, ISSUE 8

Volume 10, Issue 8 November 2018 Essential Supplements As the days get shorter, it's time to think about how we're going to stay healthy during the winter. Of course, the first priority is a healthy lifestyle: good nutrition, regular exercise, stress levels under control, and enough good quality sleep. However, even when we do all the right things, there are a number of reasons we may still benefit from taking a few well-chosen supplements (please see our newsletter of April-2015). 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)® Which Essential Supplements? Taking supplements is no substitute for a healthy diet. However, doing all we can to eat healthy, whole foods may still not be enough to get all the nutrients we need. Here I suggest a few supplements that I consider to be extremely important to our health, that we're unlikely to get in adequate amounts from other sources. Vitamin D3 ...especially when the sun is weaker during late fall and winter, is an extremely important supplement. As you are probably aware, unlike most vitamins, vitamin D does not come from foods, but exposure to the sun enables the body to make its own vitamin D. Vitamin D affects many aspects of our health, including maintaining a strong immune system. People with low levels of vitamin D are more likely to get the flu. Vitamin D is also important for protection against many other diseases, as well as healthy bones and teeth. Vitamin D improves lung function, contributes to good cardiovascular health, mental functioning, and combats aging. Note: for good absorption, you need to combine vitamin D with calcium, magnesium and vitamin K2. Also, it is fat soluble, so should be taken with meals. (For more detail, please see our newsletter of November-2016.) Curcumin ...provides many beneficial effects; for example, it is an effective anti-inflammatory, a natural analgesic, and is clinically proven to be an effective antidepressant. It may also promote brain health, according to a study that has shown it may be effective against Parkinson's disease. In addition, curcumin may help maintain normal heart function. Curcumin is known for its effectiveness in cancer treatment and prevention. In particular, it has been shown to be effective in treating colorectal cancers, both as an adjuvant to chemotherapy and on its own. Clinical trials are underway using curcumin to treat several other types of cancer. Omega 3s ...are anti-inflammatory, help lower triglycerides and blood pressure, and may be good for the brain (memory) and the heart. The typical North American diet is high in processed, refined vegetable oils that are high in omega 6 which is inflammatory. Omega 3 supplements help to offset this inflammation. The ability of omega 3 to reduce inflammation may help reduce the risk of arthritis. It can reduce the risk of type 2 diabetes and of several forms of cancer, including breast cancer. Omega 3 is effective in reducing ADHD symptoms in children. It also reduces muscle soreness. Magnesium ...is a supplement that is often overlooked, but extremely important. It is involved in over 300 biochemical reactions and most people do not get the ideal amount. Among other things, it opens up the arteries, lowers blood pressure, regulates blood sugar, and helps reduce muscle cramps. It boosts the immune system and fights inflammation. It also acts as a laxative, so beware of taking too much! Probiotics ...are important for maintaining a healthy gut or balanced microbiome - the collection of good bacteria and yeasts that inhabit your digestive system (see our newsletter September-2016). About 80% of our immune system is located in our gut, and up to 95% of serotonin (the neurotransmitter that regulates mood) is produced in our gut. It's clear that a healthy gut is important! Taking a daily probiotic can help balance your microbiome, which improves digestion, promotes a normal bowel pattern and general good health. A high-quality multivitamin ...will help you cover the basics and include things you might not think of taking separately, such as selenium and folic acid, as well as other B vitamins. Nature's Sunshine offers the extremely high-quality Super Vitamins and Minerals, which I highly recommend. I hope these essential supplements keep you healthy not just this winter, but all year long! References Why vitamin D is important to your health. Newsletter, November 2016, volume 8 issue 8 Mercola J. The many potential health benefits of curcumin. articles.mercola.com/vitamins-supplements/curcumin.aspx Accessed October 29, 2018. Fadus MC, Lau C, Bikhchandani J, Lynch HT. Curcumin: an age-old anti-inflammatory and anti-neoplastic agent. Journal of Traditional and Complementary Medicine 2017;7:339-346. Rice J. Create a capsule cabinet of essential supplements. March 1, 2017. amazingwellnessmag.com/features/essential-supplements Accessed October 23, 2018. Myers A. 4 essential supplements everyone should take. amymyersmd.com/2018/09/4-essential-supplements/ Accessed October 23, 2018. Summary of fish oil. examine.com/supplements/fish-oil/ Accessed October 31, 2018 Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. Supplements There are some Nature's Sunshine supplements that would help you to maximize your health especially during the rest of fall and winter. You can find information about these products and purchase them in our online store: Magnesium Magnesium Complex Probiotic 11 Super Omega 3 Super Vitamins & Minerals Turmeric Curcumin Vitamin D3 AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)

WHY ARE YOU EATING? - DECEMBER 2015 - VOLUME 7 ISSUE 9

Once again, the holiday season is here, so I thought it would be a good idea to look at what happens when we succumb to emotional eating. That way, if we can see it coming, we can be proactive in stopping ourselves - we can be mindful - before we eat way more than we really want, or the 'wrong things' for the wrong reasons. Find out more below...

Best Wishes for a happy, healthy, stress-free holiday season and a wonderful New Year from Megs, Chanele, Tamia and myself.

- Ramila

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 9

Why are You Eating?

Featured Service

Ramila Padiachy

Doctorate of Natural Medicine (DNM)® R.Ac.

Ramilas Healing Arts Clinic

1437 Woodroffe Avenue

Ottawa ON (map)

613.829.0427

info@ramilas.com

Why are You Eating?

Is your hunger emotional or physical?

• Emotional hunger occurs in response to your feelings.

• Physical hunger occurs because your body needs fuel.

• Emotional hunger tends to come on suddenly.

• Physical hunger emerges gradually.

• With emotional hunger, you crave certain foods.

• With physical hunger, you're open to many options.

• Emotional hunger doesn't notice signs of fullness.

• With physical hunger, you stop eating when you're full.

What does your body really need when you have food cravings?

You might be interested in watching a short video of an interview I did recently on CTV. The information is included in the following table.

*Note: Dark chocolate, in moderation, is healthy!

+Plus a supplement.

Specific Traps to Avoid

Sugar: Not so good in your stomach, even worse in your bloodstream

Under normal conditions, when blood sugar levels rise after eating, the pancreas secretes insulin that allows the cells to take in and use glucose (sugar) for energy. When cells become resistant, they don't respond to insulin. The excess glucose builds in the bloodstream and is eventually stored as fat. This triggers carbohydrate cravings and fatigue because the cells are literally starving for the fuel and energy they need to function. Giving in to carbohydrate cravings results in weight gain, and the vicious cycle continues.

Insulin resistance, one of the main components of metabolic syndrome, is clearly on the rise. Why is this? Our early ancestors obtained whole foods from the environment and expended a lot of physical energy to do so. Today most of us consume processed foods laden with sweeteners, and we lack the physical activity our bodies need.

Good news! Insulin resistance can be prevented and reversed through diet and exercise. The Diabetes Prevention Program and other large studies have shown that people with pre-diabetes or type 2 diabetes can make improvements by losing just 5–7% of their body weight and walking 30 minutes daily.

Note that it's really important to avoid soft drinks and foods containing high fructose corn syrup (HFCS).

Other refined carbohydrates are close cousins of sugar and should be avoided for the same reasons, e.g. anything made of refined white flour.

Artificial sweeteners

Studies have shown that most artificial sweeteners, believe it or not, cause weight gain and obesity. So opting for the low-cal version of your favourite soft drink won't do you any favours. In particular, avoid saccharin, aspartame, sucralose, acesulfame K, and neotame. Exceptions are xylitol and stevia which are great natural alternatives. A word of caution if you have a pet: xylitol is extremely poisonous to dogs and cats, so don't let them eat anything with xylitol in it.

Water, Fruit and Vegetables

We need water!

Whether or not weight loss is part of your plan, you need lots of good quality water. If you do intend to lose weight, water is considered by many to be a major ingredient for success. It helps you feel full. It cleanses. It heals. And it has numerous other health benefits.

To review, you should drink half an ounce of water for each pound you weigh (up to a maximum of 100 ounces). For example, if you weigh 150 pounds, you should drink 75 ounces of water per day.

There are lots of things you can do to make drinking water more interesting. While most other drinks do not count as substitutes for water, one exception is herbal tea – this gives you all sorts of tasty options. Another way to add variety is to add a couple of slices of cucumber to your water pitcher or container for the day. For variety, you can add a thin slice of orange, lemon or lime; or a sliced strawberry; a small piece of watermelon or cantaloupe. Liquid chlorophyll (see supplements below) is another great addition with its refreshing spearmint flavour.

Vegetables and fruit

As always, vegetables are an excellent choice, as well as fruit in moderation because it's sweeter. Consider the space taken in your stomach by 400 calories:

1. by oil – it just covers the bottom of your stomach.

2. by chicken – a few small pieces don't come close to filling your stomach.

3. by vegetables – your entire stomach is full!

We recommend aiming for at least 5 servings of vegetables each day.

Manage Stress

We've covered stress management in previous newsletters (June 2014 and March 2013), but to briefly review a few basics:

• Be physically active. Try to get 30 minutes (or at least 20 minutes if you can't manage 30) of exercise at least as vigorous as walking briskly every day.

• Get enough good quality sleep. At least 7 hours a night is very important for managing stress and also for controlling your appetite. It's almost impossible not to eat more (especially carbs) when you're really tired.

• Use relaxation techniques. There are many different ones, some of which were outlined in the June 2014 newsletter. Find what works for you and practice your favourite techniques regularly.

Supplements

There are a number of Nature's Sunshine supplements that can help manage stress and emotional eating. You can find information about these products and purchase them in our online store:

• Magnesium Complex

• Vitamin B Complex

• Calcium

• Omega-3

• Liquid Chlorophyl

• Zerenity

If your New Year's resolutions include weight loss with an emphasis on healthy eating, please see our website for information about the weight loss program at our clinic.

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:

1. What do my cravings say about me? Module 6 in the IN.FORM Participant manual. 2014 Nature's Sunshine Products of Canada Ltd. www.naturessunshine.com

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.

Featured Service

Emotional release therapy is an alternative healing method used to help release a person's negative energy. This technique is widely used in grief therapy and in other areas of emotional trauma. It is also successful in healing both physical and emotional wounds.

Emotional releasing techniques require a person to discover what past hurts and emotions are currently causing mental or physical pain. Once these hurts are discovered they can be released, eventually alleviating the problem and filling the person with positive energy.

Click here to learn more.

Ramila is truly a gifted healer. I left her office with the most amazing feeling that cannot be fully described in words. What I like most about the Emotional Release Technique was the fact that I didn't have to open up and share my feelings. While I am an open and outgoing person, I tend to keep my personal feelings very guarded. In the past I have tried therapy but speaking about my emotions was very uncomfortable for me.

- Delanie, Montreal, QC

BOOST YOUR IMMUNE SYSTEM - NOVEMBER 2015 - VOLUME 7 ISSUE 8

It's that time of year again when flu season is starting, and we need to know how to protect ourselves from any illness this winter. We need to counteract the common tendency to neglect ourselves, get too tired and more susceptible to any illness that's going around. Happily, there's a lot we can do to take good care of ourselves - and stay healthy. Find out more 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 8 Boost Your Immune System Ramila Padiachy Doctorate of Natural Medicine (DNM)® R.Ac. Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com Staying Healthy - The Basics I'm sure you already know the basics of staying healthy: Think positively. Exercise regularly. Wash your hands frequently and thoroughly. Eat a diet high in fruits, vegetables, and whole grains, and low in refined carbohydrates. Get adequate, good quality sleep. Maintain a healthy weight. Manage your stress levels. (See our June 2014 newsletter.) Strong relationships and a good social network are good for you. If you drink alcohol, drink only in moderation. Don’t smoke. Boost Your Immune System In fact, all of those basics have a positive effect on your immune system and its ability to function if - or when - you're exposed to flu or cold germs, or bacteria. So, they are all really good strategies for preventing illness. Here are some reasons that these strategies are effective boosters of your immune system: Think positively. 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. 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 there is a temporary increase in immune-fighting cells with each episode of exercise. 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 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. 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 that were stressed physically. Isolation can suppress immune function. Infant monkeys separated from their mothers, especially if they were alone in a cage rather than in a group, generated fewer lymphocytes in response to antigens and fewer antibodies in response to viruses. 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. Probiotics. A relationship has been observed between "good" bacteria in the digestive tract and good immune system function. Eat a healthy diet. Certain foods are particularly good immune system boosters, including: Citrus fruits are high in vitamin C which you need to consume every day because your body can't produce or store it. That's much better than just taking vitamin C to get rid of a cold - 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, not just once you have a cold. Gingerol gives ginger its heat, and is a relative of capsaicin. Ginger may help decrease chronic pain and 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), which 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 shown 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. Very importantly at this time of year, there is recent evidence that vitamin D helps combat SAD (seasonal affective disorder). Supplements to Boost Your Immune System Several Nature's Sunshine supplements, listed below, are effective immune system boosters. Visit  our online store to purchase any of the following products. 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 Combination Echinacea & Golden Seal HRP-C Collostrum Nature's Silver Guard Bifidophilus Flora Force (probiotic) Acidophilus Bifidobacterium (probiotic) Probiotic 11 Ginger High Potency Garlic Green Tea Extract Vitamin D3 You can find information about these products in our online store. 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: How to boost your immune system. Harvard Health Publications 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. www.webmd.com/cold-and-flu/10-immune-system-busters-boosters  Accessed October 27, 2015. Young L. 9 ways to boost your immunity. www.besthealthmag.ca/best-you/prevention/9-ways-to-boost-your-immunity  Accessed October 27, 2015. Immune system boosters. 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. 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. 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. Find out more about Ramila's approach to natural medicine. Featured Service Reflexology Reflexology is effective for insomnia treatment because it lowers stress and produces normal Qi flows. Many times, insomnia is a symptom of an acute stress related problem. Click here find out more. Since July '93, I have been seeing Ramila Padiachy, a certified reflexologist. She has given me tremendous help. I was getting a lot of shoulder and neck pain. Nothing was helping, I went to see a chiro. It would help a little. But seeing Ramila and following her treatment has improved my neck and shoulder pain. She has also given me advice on nutrition and also herb supplements to help me along. I feel she is very professional and definitely informative in her line of work. I would highly recommend her to my friends. - Gail D-H.