BREATHING FREE - FEBRUARY 2015 - VOLUME 7 ISSUE 9

Introduction

Lung health may seem like a strange topic for the month that's associated with the heart, but lung health is largely influenced by heart (or cardiovascular) health so is much more relevant than it might appear.  We tend to take breathing for granted, but it's so very essential!  There are a number of things we can do to promote the health of our lungs preferably before we have any problems.

Common Lung Diseases

Pneumonia is the leading infectious cause of death in children worldwide You may not realize that pneumonia is the leading infectious cause of death in children worldwide, so lung health is a concern not just at older ages.  Pneumonia is preventable and treatable.  It causes illness in 155 million children under 5 and kills 1.6 million, worldwide, each year.  The highest risk occurs in the first month of life.  This makes pneumonia the number 1 killer of children under 5, claiming more young lives than AIDS, malaria and measles combined.  Unfortunately, pneumonia doesn't get the attention it should and most people are unaware of the toll it takes. Better prevention and treatment could save millions of lives per year. A recent study has drawn attention to an association between being hospitalized for pneumonia and subsequent risk of cardiovascular disease, most notably in seniors, but also in younger adults.  For those aged 54 and older, the increased risk is highest in the first year following the infection, but the risk remains elevated for a decade.  In the first month, their risk of having a heart disease event is four times higher than that of people who were not hospitalized with pneumonia.  For younger adults, the risk is also elevated, but not to the same extent and it appears to level off after two years.  This study reinforces the connection between lung health and heart health. Chronic obstructive lung disease (COPD) In older adults, a major type of lung disease is known as chronic obstructive lung disease, or COPD.  COPD includes emphysema and bronchitis.  This is another condition that does not receive a lot of attention, but it affects more than 13 million Americans. There were 1.3 million Canadians "reported" or diagnosed based on data from 2009 - 2011, and over 4 million Canadians with lung function indicative of COPD.  It has been described as the 4th leading cause of death in both the United States and Canada.  COPD is a serious and progressive lung disease which develops when lungs become damaged from smoking and/or heavy expoure to pollution, chemicals or dusts. There may be a genetic predisposition to COPD.  Airways become partially blocked making it hard to breathe.  The damage is irreversible and there is no cure. However, you can do a lot to slow down its progression and live a higher quality, longer life.  Early diagnosis can improve a person's prognosis.  The best option is, of course, prevention. Asthma Asthma has been defined as a "chronic inflammatory disease of the airways" that can cause any or all of: a shortness of breath, tightness in the chest, coughing and wheezing.  Asthma symptoms may be mild, moderate or severe and vary from person to person.  According to the World Health Organization, asthma is now a serious public health problem with over 235 million sufferers worldwide.  According to Statistics Canada 8.5% of the population aged 12 and over have been diagnosed with asthma as of 2010.  Asthma is most common during childhood and affects at least 13% of Canadian children. It is a major cause of hospitalization of children in Canada. There are many risk factors and triggers for asthma.  They include: a family history of asthma and/or allergy (eczema, hay fever) exposure in infancy to high levels of antigen such as house dust mites exposure to tobacco smoke or chemical irritants in the workplace Allergic triggers include: mould, animal dander, pollen, cockroaches and dust mites Non-allergic triggers include: Certain drugs (ASA, beta blockers), chemicals, fumes and odours, respiratory viral infections, cold air, strenuous physical exercise, tobacco smoke and air pollution or smog. Lung cancer It is estimated that 26,100 Canadians developed lung cancer in 2014. Incidence of lung cancer remains higher in males (59 per 100,000) than females (48 per 100,000). Lung cancer is the leading cause of cancer death for both males (27% of cancer deaths) and females (26.5% of cancer deaths). The main cause of lung cancer is smoking - the more you smoke and the longer you smoke, the greater your risk of developing lung cancer.  Exposure to second-hand smoke also increases your risk of lung cancer.  Other causes include a family history of lung cancer, exposure to air pollution, exposure to asbestos and also petroleum (crude oil), radon gas and other chemicals.

How Can I Keep my Lungs Healthy?

There are many things you can do to keep your lungs healthy. Don't smoke!  If you don't smoke, keep up the good work.  Don't start. If you smoke, get help in quitting.  Smoking is a major cause of serious lung diseases like lung cancer and COPD.  Smoke from cigarettes, cigars and pipes contains over 4,000 harmful chemicals, of which 50 are known to cause cancer.  Even if you've been smoking for years, it's never too late to quit and improve your health. Avoid second-hand smoke.  Second hand smoke is a complex mix of chemicals, and you're inhaling an unfiltered version of this smoke.  Just as if you smoked yourself, breathing in second-hand smoke can cause illness and death. Some things you can do to avoid second-hand smoke: Don't allow smoking in your home, car or workplace. Support businesses and activities that are smoke-free. Make sure your children are not exposed to second-hand smoke at daycare, or at friends' or relatives' houses. Wash your hands properly with regular soap and water.  It's estimated that hands spread 80 percent of common infectious respiratory diseases like colds and flu.  You can reduce your risk of getting sick by learning how and when to wash your hands, and by teaching this skill to your children.  Avoid anti-bacterial soaps and cleaners - using these can lead to antibiotic resistance.  Use an alcohol-based hand sanitizer when you don't have access to soap and water. Be aware of air pollution and do your part to keep the air clean.  Indoor and outdoor air pollution can cause health problems, especially for people with lung diseases.  Air pollution can irritate, inflame or destroy lung tissue.  Even low levels of air pollution can cause health problems.  Children, seniors and people with chronic health problems have a higher risk of getting sick from air pollution.  If you're at high risk, it's best to stay indoors when the air quality index indicates high levels of air pollution. Outside:  Don't let your car engine idle. Avoid open-air burning. Don't use pesticides and other chemicals on your lawn. Use public transit. Inside: Control moisture levels in your home.  Use exhaust fans in bathrooms and kitchens to vent moisture to the outside.  Keep indoor humidity levels between 30% and 50% if possible. Maintain home appliances.  Have major appliances such as furnaces, heat pumps and air conditioners inspected and cleaned regularly by a professional. Keep surfaces clean.  Keep moist surfaces such as bathtubs, shower stalls and kitchen counters clean and dry. Control dust, especially if you're allergic to dust mites and animal dander.  Dust mites thrive in mattresses, sofas, stuffed chairs and bedding.  Always wash bedding in hot water (at least 54.5 C or 130 F) to kill dust mites.  Keep carpets clean and dry. Ventilate: Make sure you're getting lots of fresh, clean air into your home.  Open your windows when cleaning, painting, installing new carpet or doing other household projects. Protect yourself from lung health hazards at work.  People who work in certain jobs such as construction and mining have a higher risk for lung diseases.  If you spend a lot of time working around dust, asbestos or chemicals, wear protective clothing including a gas mask or respirator, and ventilate work areas. Exercise is important to keep your lungs healthy. Lungs rely on the diaphragm muscle, so exercise doesn't necessarily strengthen them, but any improvement of the cardiovascular system makes the job of the lungs easier.  Do something active for at least 30 minutes per day even if you break this up into, say, 3 ten-minute periods of activity. Foods for healthy lungs and easier breathing We can nourish our lungs indirectly through the cardiovascular system by eating a diet high in fruit and vegetables, and including plenty of water.  Good hydration levels can, for example, play an important role in reducing or eliminating asthma attacks.  Specific foods that promote lung health include: Garlic and onions are great for the heart, and therefore the lungs too.  They reduce inflammation, lower cholesterol and fight infection. Ginger has anti-inflammatory properties and promotes the elimination of pollutants from the lungs. Chili peppers are filled with capsaicin, the spicy compound that makes them hot.  Capsaicin improves blood flow, stimulates mucus membranes, and fights infection. Cruciferous vegetables - cabbage, cauliflower, broccoli and kale have been shown to halt the progression of lung cancer, and cut the risk of developing lung cancer in half.  They are rich in chlorophyll that cleans and builds blood, and full of some very effective antioxidants. Pomegranates - Pomegranate juice slows the growth of lung tumours.  Pomegranates contain many antioxidants including ellagic acid, which is gaining in importance in cancer research. Turmeric is related to ginger and has many of the same benefits.  It contains curcumin that encourages the self-destruction of cancer cells. Apples are rich in flavonoids, vitamin E and vitamin C, all of which help the lungs function optimally.  People who eat several apples a week have healthier lungs. Grapefruit contains naringin, a flavonoid that inhibits the activation of a cancer causing enzyme. White grapefruit contains a high amount of this flavonoid.  Pink grapefruit has some as well, along with the antioxidant, lycopene.  Grapefruit is especially good at cleansing the lungs after quitting smoking. Beans, seeds and nuts are all rich in magnesium, a mineral that contributes to healthy lung function.  They also provide essential fatty acids that are good for the cardiovascular system. Carrots are rich in vitamin A, vitamin C and lycopene, all antioxidants that affect lung health and lower the chances of developing lung disease. Oranges - Citrus is rich in vitamin C and vitamin B6.  They help the lungs to tranfer oxygen. Pumpkin is another food rich in beta carotene and vitamin , like carrots. Red bell peppers are rich in vitamin C and the carotenoids lutein and zeaxanthin.  Carotenoids have been shown to cut the risk of developing lung cancer. Eat well and breathe easier!

Lung-Healthy Supplements

Zambroza is a blend of the most healthful fruits and nutritional supplements from all over the world. Zambroza is replete with xanthones, bioflavonoids and powerful antioxidants. Bioflavonoids give fruits and vegetables their bright colors. In the body, bioflavonoids enhance vitamin C absorption and help maintain collagen and capillary walls. They also aid in the body’s immune–defense system. ttp://www.ramilas.com/store/#!/Zambroza/p/7802979/category=5963011 Super Vitamins & Minerals for vitamin A, C, E and numerous minerals. http://www.ramilas.com/store/#!/Super-Vitamins-&-Minerals-120-tablets/p/6402719 Ginger capsules are available directly from our office. Vitamin C http://www.ramilas.com/store/#!/Vitamin-C-500mg-180-tablets/p/6402670 Vitamin E with selenium is available directly from our office. Chlorophyll http://www.ramilas.com/store/#!/Chlorophyll-946mL-liquid/p/6402716 Capsicum (capsaicin) is available directly from our office. Cure-Q-Min (curcumin)  http://www.ramilas.com/store/#!/Cure-Q-Min/p/21211310 Magnesium complex is available directly from our office. LH-C - Tonic formula used in chronic weaknesses of the respiratory system. http://www.ramilas.com/store/#!/LH-C-100-capsules/p/6402684 AL-C - Contains herbs traditionally used for sinus congestion, bronchitis, sinusitis, headaches, asthma, chronic coughs, emphysema, tuberculosis, croup, sore throat, and the common cold.  AL-C is available directly from our office. AL-J is an excellent respiratory formula for relieving sinus and upper respiratory congestion associated with allergies. Mullein is commonly associated with relief of respiratory problems. It contains mucilaginous substances which protect mucous membranes and prevent them from absorbing toxins. The cooling, soothing properties of mucilage lubricates tissues, reduces inflammation, and enhances healing.  http://www.ramilas.com/store/#!/AL-J-100-tablets/p/6402681 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, additional information about products, order products, and see information about our Clinic.

Reference

World pneumonia day November 12, 2014 in the world. http://www.cute-calendar.com/event/world-pneumonia-day/16539.html  Accessed November 5, 2014. Corrales-Medina VF, Alvarez KN, Weissfeld LA et al. Association between hospitalization for pneumonia and subsequent risk of cardiovascular disease. JAMA 2015;313(3):264-274. Pneumonia raises heart attack, stroke risk in older adults, study finds. The Canadian Press. Posted Jan 20, 2015 http://www.cbc.ca/news/health/pneumonia-raises-heart-attack-stroke-risk-in-older-adults-study-finds-1.2919888  Accessed February 16, 2015. Welcome to COPD Canada. http://www.copdcanada.ca/  Accessed February 16. 2015. Stuart A. Living with COPD. WebMD Feature http://www.webmd.com/lung/copd/copd-breathlessness-9/big-picture?page=1 Accessed November 6, 2015. Asthma facts & statistics. Asthma Society of Canada. http://www.asthma.ca/corp/newsroom/pdf/asthmastats.pdf  Accessed February 16, 2015.  Lung cancer. Public Health Agency of Canada. http://www.phac-aspc.gc.ca/cd-mc/cancer/lung_cancer-cancer_poumon-eng.php How can I keep my lungs healthy? Public Health Agency of Canada http://www.phac-aspc.gc.ca/cd-mc/crd-mrc/healthy_lungs-poumons_en_sante-eng.php  Accessed November 5, 2014. Pulsipher C. 14 foods for healthy lungs and improved breathing. http://www.sunwarrior.com/news/foods-for-lung-health/  Accessed November 5, 2014.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

WAR ON BODY FAT - JANUARY 2015 - VOLUME 7 ISSUE 8

Introduction

Happy New Year!  I hope you had a happy, healthy and relaxing holiday season.  I'd first like to remind everyone of our new address: 1437 Woodroffe Ave. Ottawa, ON K2G 1W1 The phone number is unchanged: 613.829.0427 Our phone number will remain the same (613.829.0427) We completed the move over the holidays, and are very happy with, and grateful for, our new office! Since January is the month of new year's resolutions, I would like to introduce you to a new body composition program which is not just a weight-loss program, but a program that teaches an overall healthy lifestyle.

Is there a Need for this Program?

It is a "Burn fat | Be fit | For life" program.  Do you need to lose a few pounds you gained over the holidays?  Are you a student who has succumbed to a 15 - 20 pound weight gain?  Did you gain weight during you pregnancy that you'd love to lose?  Is a little excess weight creeping up on you gradually over the years?  That you can never seem to lose? The program can help you look good, feel better, have more energy and simply feel healthier - even if you don't feel you need to lose weight.  In fact, the program measures several different aspects of body composition (see below) - the emphasis is not just on weight; other factors such as % body fat, hydration and muscle mass are equally important. Note that DNA controls only about 20 - 30% of our health; we control 70 - 80%.  There's a lot we can do to improve our health!  We are not doomed to be [fat/ ill/ tired/ fill in the blank]. As I'm sure you're aware, excess body fat increases your risk of high blood pressure, high cholesterol, pre-diabetes, type 2 diabetes, and many other diseases.  With the current obesity epidemic, an increasing proportion of the population is currently in the overweight and obese categories shown below. The following table shows ranges of body fat according to different weight categories.  Body fat ranges Under-fat Healthy Overweight Obese Female age 18-39 0-21% 22-33% 34-39% 40+ Female age 40-59 0-23% 24-34% 35-40% 41+ Female age 60-99 0-24% 25-36% 37-42% 43+ Male age 18-39 0-8% 9-20% 21-25% 26+ Male age 40-59 0-11% 12-22% 23-28% 29+ Male age 60-99 0-13% 14-25% 26-30% 31+ Note:  The source has overlapping intervals; we increased the lowest number in the interval by 1% to avoid this. % body fat is a more meaningful measurement than Body Mass Index (BMI) and this is what we focus on.  BMI does not do a good job of taking into account muscle mass in people who are muscular. % total body water is measured, telling you if you're well hydrated or not.  Women should be 45 - 60% water, and men, 50 - 65%.  Muscle mass, bone mass and daily caloric intake are also measured.  Metabolic age is calculated, so you can see how that compares with your chronologic age, as well as your visceral fat.  You may be aware that visceral fat behaves differently than other fat, and too much visceral fat carries health risks that are more serious than 'regular' fat, so knowing how you score in this respect is extremely useful.  This is truly a different kind of weight-loss program. It's a unique, 13-week program that brings to life all of the elements of the Habit of Health, beginning with weight loss. . . all the way to lifelong health. A different topic is covered each week, and includes: Your reasons for burning fat and being fit? Lose weight by losing toxicity. Mastering your food environment. What do my cravings say about me? Are your thoughts making you fat? Dealing with stress. The importance of social networks. Let's get a move on! Mindfulness eating. Glandular health, wealth and wisdom Keeping your change alive! Some benefits of this holistic, comprehensive approach to weight loss and health include: SOCIALIZING. A fun group setting allows participants to immediately tap into a powerful social network. Friends building you up makes any change easier. ACCOUNTABILITY. Participants conduct weekly weigh-ins and measurements to track success and assess needs. They share their successes. MEASUREMENT. Measures weight, body fat %, hydration levels, lean muscle mass, bone mass, metabolic age and more! Participants get to know their body’s unique needs. HEALTH EDUCATION. Participants acquire the knowledge and skills they really need to achieve lifelong health and wellness. A focus on emotional factors and how to balance real life drama with health goals. Some of the modules address these issues specifically, plus participants support each other. HEALTH ASSESSMENTS. Develop product programs customized to your participants’ needs to help accelerate their success. Personalized flexible program. Eat the foods you want and use complementary products to help you attain your goals. (see Supplements section).  No pre-packaged meals! Exercise. The program provides many helpful tips to overcome barriers to exercising regularly. Food journal.  Participants keep a daily food journal outlining the number of servings of food in several categories, and are given a recommended number of servings.  Serving size is discussed at the beginning of the program.  It has been shown that keeping a food journal greatly improves the long term maintenance of weight loss goals. AND MUCH MORE These features break down the barriers that most people face when they want to lose weight and/or improve their health. If you are interested in changing your body composition, please contact me (613.829.0427).

Supplements

Nature's Sunshine sells several products that help with many different aspects of weight loss: Protein drinks: Protein drinks are recommended, particularly for breakfast, to help with weight loss since it requires more calories to digest protein than either carbohydrates or fat.  Protein also helps provide energy and a feeling of satiety. Smart Meal (available directly from our office)  Convenient, vanilla-tasting shake mix. 15 grams per serving of high quality, vegetable-based protein, providing all essential amino acids. Ideal for vegetarian and low fat diets. Provides over 20 vital vitamins and minerals, plus essential fatty acids including omega 3. Nutritious and satisfying meal replacement. High-protein and low calorie make it ideal for weight-loss programs. Makes an excellent foundation mix for creating your own customized smoothies. Nurtiburn (available directly from our office), a high-protein, low-carb drink mix, is made using the latest generation of high quality whey protein. It is manufactured from sweet dairy whey using a cold ultra-filtration membrane technology to produce an undenatured protein concentrate. Whey protein provides all nine essential amino acids and is the most beneficial type of protein for the building of lean body mass. Scientific studies have also shown that the fibre content in whey protein is beneficial to the gut. Nutriburn is also enriched with CLA (conjugated linoleic acid). Studies on CLA have shown that it increases lean body mass in animals. SynerProTein (available directly from our office) Protein builds muscle and repairs body tissues. Helps maintain sufficient protein intake for expectant mothers and vegetarians.  Promotes better concentration.  Generates energy and heat.  Provides the extra protein needed as a result of bodily stresses such as hemorrhage, pregnancy, prolonged illness, excessive nervous stress, strenuous physical activity, surgery, and wounds.  Helps adults prevent protein deficiency, which can cause a loss of energy and stamina, impaired healing of wounds, mental depression, weakened immunity, and slow recovery from illness.  Protects the body against free radical damage. Carbo Grabbers (available directly from our office) contains an amylase inhibitor derived from northern white kidney beans, which may help reduce the calories available to your body. It naturally and safely interferes with the digestion of starchy carbohydrates. Because the enzymatic breakdown of some dietary starch may be inhibited, these undigested starches can be carried through the intestinal tract where the body can eliminate them. This makes avoiding carbohydrates—a common practice among some dieters—a thing of the past!  We added 18 mcg of patented, food-bound chromium per serving. Chromium helps transport glucose from the blood into the cells. This means Carbo Grabbers provides additional help toward maintaining blood sugar levels already within the normal range. Chromium may also have a positive effect on blood fat levels. Ultra Therm: (available directly from our office)To be used with a program of reduced intake of dietary calories and increased physical activity to help in weight management. Enhances cognitive performance Endurance Alertness and Motor performance Stixated (available directly from our office) provides support for healthy glucose metabolism. It helps the body to metabolize carbohydrates and fats. Fibre Boost (available directly from our office)  Formerly known as Fat Grabbers. Increases the intake of water-soluble dietary fibre. Guar gum and psyllium hulls are both water-soluble fibres. Studies have shown water soluble fibres adsorb free fat and other unwanted materials in the intestinal tract. The fibres with the unwanted materials adsorbed onto them are then eliminated through normal digestion and elimination processes. Chickweed and lecithin act as natural emulsifiers, which help to keep dietary fats in solution so they can be more easily adsorbed and eliminated. Fibre Boost may relieve some symptoms normally experienced by individuals who have difficulty digesting dietary fats. LBS II (http://www.ramilas.com/store/#!/LBS-II-100-capsules/p/6402604) An excellent laxative combination, LBS II is designed to nutritionally support the production of digestive enzymes and bile, to promote the growth of friendly colonic bacteria. The herbs in this popular combination are a source of calcium, crude fibre, magnesium, phosphorous and sodium. LIV-A (available directly from our office) Various herbs in this formula have been used to stimulate bile flow and improve digestion and detoxification. The herbs in this formula provide nutritional support to strengthen the liver and gallbladder function. This may help reduce some symptoms associated with liver congestion, such as inflammation and pain. Dandelion root is known to increase urine flow to flush toxins out of the body via the kidneys. Dandelion root has traditionally been used to stimulate appetite and to increase bile flow. Turmeric has been used traditionally to relieve stomach complaints such as nausea, cramping and flatulence. The herbs in LIV-A have traditionally been used to help treat anemia, constipation, congested lymphatic glands, flatulence, gallstones, hepatitis, jaundice, kidney stones, and water retention. Zerenity (available directly from our office) supplies the body with natural stress-coping reserves, addressing core deficiencies that may otherwise amplify anxiousness when faced with certain situations. Stress Formula (http://www.ramilas.com/store/#!/Stress-Formula-100-tablets/p/6402647) A vitamin B-complex formula in a base of calming herbs to nutritionally support the nervous system when under stress. 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, additional information about products, order products, and see information about our Clinic.

Reference

Pacheco LN. IN.FORM. Annual Health Conference 2014, Nature's Sunshine. Ottawa: October 16-18, 2014. IN.FORM Coach's Manual.  Nature's Sunshine Products of Canada Ltd 2014. www.naturessunshine.ca.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

SURVIVING THE STRESS OF THE HOLIDAYS - DECEMBER 2014 - VOLUME 7 ISSUE 7

Introduction

Happy holidays!  This month I'd like to share some tips for a stress-free holiday season.  But first, I have an exciting announcement!  We will be in a new office as of January 1, 2015.  It's not very far from the current office, and we're really looking forward to the move.  The new address is: 1437 Woodroffe Ave. (just south of Meadowlands) Ottawa, ON K2G 1W1 Our phone number will remain the same (613.829.0427) Best wishes for a happy, healthy, safe - and stress-free - holiday!

Tips for a Truly Stress-Free Holiday

Keep it simple Prune the to-do list.  Ask yourself, "If I don't do this, what will happen?"  Do your best to reduce the list of chores to the absolute essentials. Scale back on decorating.  For example you could substitute a simple wreath on the door for outdoor lighting - and save both work and electricity bills. If you feel a real tree is important, then take the time to enjoy decorating it.  Consider it a pleasure, not just another item on your to do list.  If you don't feel all that strongly about a tree, you could substitute a table-top tree for "the real thing" - it will still be festive.  With a few other modest decorations, your place will be festive without all the hassles you may be used to. Downsize dishwashing.  If you get out the fancy fine china that has to be hand washed, then if you're the cook, delegate dishwashing to other family members.  If you can't easily delegate this task, consider using your every day dishes that can simply go in the dishwasher.  Save the good china for a time when you have fewer people for dinner. Remember, the food will taste just as good, and it's more important to cut down on your work so you have enough energy to enjoy your company and the meal, than to aim for perfection (see "Adjust your expectations" below). Buy, don't bake.  First, you likely don't have a need for many baked goods.  Keep in mind everything we've told you about the stress caused to your body simply by eating added sugar!  (See Newsletters April 2014 /newsletter/the-good-the-bad-and-the-sweet-april-2014-volume-6-issue-1.html and November 2010 /newsletter/sugar-november-2010-volume-2-issue-8.html.)  Buy a few good quality (no trans fats or HFCS) cookies, baked goods etc., and supplement with fresh fruit. Stick with the tried and true.  This isn't the time to experiment with a new recipe.  Just stick to what you know you do well.  Your guests are undoubtedly anticipating a meal just like they enjoyed last year, and may actually be disappointed if you come up with something different. Don't hesitate to ask for help.  Delegate!  Guests enjoy feeling useful. Stay home!  If you can avoid the hassle of traveling at this time of year, so much the better.  No worries about the weather for driving.  No cancelled flights, crowded airports or crabby people.  Just freedom to relax!  Take a drive in your neighbourhood to admire the lights.  Eat healthy meals at home.  Find the time to finally read a book in your pyjamas on a snowy day!  Enjoy! If you do travel - Pack smart. Put everyone's sleepwear and toothbrushes in one easy-to-reach bag.  Then, the first night when you arrive, you won't have to fumble through every suitcase before bedtime. If you're driving, stay safe along the way.  Be sure your vehicle is in good running order for the trip by checking fluid levels, tire pressure, and making sure you have lots of spare windshield cleaner fluid.  Check road and weather conditions. Avoid airport hassles.  Arrive earlier than you need to; i.e. more than 90 minutes for international flights and more than an hour for domestic flights.  Allow more time than you need for every step of the way, e.g. getting to the airport, parking your car, getting into the airport by shuttle bus if applicable.  If you're picking up guests at the airport, check the arrival time of their flight ahead of time in case they're either early or late. Choose travel-proof gifts.  Gift certificates are ideal.  Or mail gifts ahead of time.  Another excellent option is to order gifts to be delivered directly to your holiday destination.  All of these strategies will save a lot of space in your suitcases! Adjust your expectations The fewer expectations you have, the better.  Go with the flow.  Focus on the few things that really matter and let everything else take care of itself.  While we can't control our families or friends - or many other factors - we can control our expectations. Psychotherapist Ashley Eder in Boulder Colorado says, "The more rigidly attached we are to a particular outcome, the more likely we are to be disappointed, and this can apply to family relationships, money, and even the food on the table."  Eder defines stress as the difference between our expectations and reality.  So lower your expectations, and you may then be pleasantly surprised! A close corollary of adjusting your expectations is letting go of perfectionism.  Aim for "good enough."  You'll avoid so much stress that way.  You are not, and have no need to be, Martha Stewart! Act like a grown up Getting involved in family squabbles is never a good idea over the holidays.  You can choose how to respond and behave when someone pushes your buttons.  Plan in advance, over a cup of calming herbal tea, how you're going to deal with the most common, predictable situations calmly, and stick to your plan. Be organized.  Organization gives you a sense of control and peace of mind.  It helps to make a list and decide on the order you're going to accomplish the tasks on your list. Getting rid of clutter can also help you to feel more calm and organized.  Take a few minutes to tidy up your house. Maintain the basics of your healthy lifestyle during the holidays Exercise to reduce stress.  Not only does exercise reduce anxiety, but a morning workout can help you fight the munchies all day long.  The biggest mistake is to let your exercise routine slip because you're busier.  Something as simple as a quick walk for 20 minutes to half an hour every day can make a huge difference. Stick to a healthy diet.  Eat lots of veggies and protein, some whole grains and dairy or dairy substitute, and some fruit.  Eat healthy fats in moderation.  Skip the added sugars and refined carbohydrates.  That means avoid processed and most pre-prepared foods.  Avoid excessive alcohol.  You know the drill! Get enough good quality sleep - at least 7 hours a night, preferably 8. Drink lots of water.  All day.  Every day.  As a general rule, drink at least 8, 8-ounce glasses of water a day.  To calculate more precisely how much water you need, divide your weight in pounds by 2, and that is the number of ounces you need, e.g. a person who weighs 150 pounds should drink 75 ounces of water per day. Meditation or mindfulness only takes 15 to 30 minutes a day, which is possible even with a busy schedule.  All you need is your mind, so it's affordable!  Just give yourself some quiet time to let your thoughts run free or focus on your breathing.  Or you can buy inexpensive guided meditations.  It sounds deceptively simple, but it really helps, and is increasingly recognized as an important part of maintaining good health regardless of the season. Pamper yourself.  Be sure to schedule some down time, no matter how impossible that may seem.  You owe it to yourself.  Remember to have fun!  Savour the holiday, and take the time to enjoy it.  Enjoy the present moment.  Give yourself permission to forget about all the things left on your to do list.  Don't hesitate to say "no" to things you don't really want to do, or don't have time to do.  A smile will spread some holiday cheer.

Supplements

If all else fails. . . there are herbal supplements that can really help reduce your stress levels. As we've mentioned recently, Nature's Sunshine has recently introduced Zerenity, a super-helpful, calming supplement which is available directly from our office. RE-X is a sedative and tranquilizing formula high in calcium, manganese, selenium, zinc and niacin.  See http://www.ramilas.com/store/#!/RE-X-100-capsules/p/6402650. Passionflower.  While passionflower has long been considered a folk remedy for anxiety and insomnia, a few studies have shown that the herb may actually be comparable in effectiveness to benzodiazepine drugs, which are used to treat stress. Passionflower is available directly from our office. STR-J provides nutrients that must be present for proper function of the nervous system. The formula contains one of the most favored herbs of Europe—chamomile. This combination is high in chromium, magnesium and vitamins A and C. Stress-J works well with other supplements like B-complex vitamins, bee pollen and extra vitamin C. It contains: Chamomile flowers, Passion flowers, Fennel seeds, Feverfew herb, Hops flowers, and Marshmallow root.  See http://www.ramilas.com/store/#!/STR-J/p/6402648. Stress Pak is a 30-day program to provide the right nutrients which are depleted during times of physical and/or emotional stress. Nutri-Calm provides generous amounts of vitamin C, and the B vitamins that are essential to proper nervous system function. Also contains calming herbs and adaptogens. Stress-J provides nutrients required for proper functioning of the nervous system. It is a sedative and tranquilizing formula used to relieve the effects of everyday stresses. Nerve Eight is an herbal combination designed to support the nervous and structural systems. AdaptaMax is an exclusive combination that provides powerful adaptogens to help the body buffer the effects of stress and adapt to stressful situations To order, see http://www.ramilas.com/store/#!/Stress-Pak/p/25596019/category=5963008. Stress Formula is a vitamin B-complex formula in a base of calming herbs to nutritionally support the nervous system when under stress. See http://www.ramilas.com/store/#!/Stress-Formula-100-tablets/p/6402647/category=5963008. 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, additional information about products, order products, and see information about our Clinic.

Reference

Ewer C. Christmas calm: ten tips for a stress-free holiday season. http://christmas.organizedhome.com/reality-check/ten-ideas-stress-free-holiday-season Accessed December 9, 2014. Women's Day Staff. 29 tips towards a stress-free holiday: relax and enjoy the festivities for a change. http://www.womansday.com/life/holidays/29-Tips-Towards-A-Stress-Free-Holiday Accessed December 9, 2014. Tartakovsky M. 8 tips for a fairly stress-free & fulfilling holiday. http://psychcentral.com/blog/archives/2012/11/18/8-tips-for-a-fairly-stress-free-fulfilling-holiday/ Accessed December 9, 2014. 31 no-stress holiday entertaining tips. http://www.health.com/health/calendar/0,,20752588,00.html Accessed December 9, 2014. Alvarez M. 7 tips for stress-free holidays. http://www.foxnews.com/health/2011/12/23/7-tips-for-stress-free-holidays/ Accessed December 9, 2014. How to have a stress free holiday season http://www.wikihow.com/Have-a-Stress-Free-Holiday-Season Accessed December 8, 2014.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

VITAMIN B AND FATIGUE - OCTOBER 2014 - VOLUME 6 ISSUE 6

Introduction

Now that fall is in full swing, how are your stress levels?  Are you leading a balanced life with enough time for fun, physical activity and sleep, as well as work?  Is your diet healthy and nutritious?  Do you feel relaxed and energized, eager to face the day when you wake up each morning? Just wondering... I sincerely hope your life is balanced and you are enjoying it.  Just in case stress is sneaking up on you and taking a toll now that summer seems to be an all too distant memory, I want to talk specifically about how you can nourish your adrenal glands so you can better weather any stresses you may be facing.

How to Recognize and Combat Adrenal Fatigue

We've discussed the adrenal glands in an earlier newsletter (December 2011, /newsletter/adrenal-december-2011-volume-3-issue-9.html).  Briefly, I'm sure you're aware that the adrenal glands regulate your stress response - your "fight or flight" response, as it's commonly known.  The fight or flight response is triggered when you interpret a situation as stressful.  Adrenalin is released, which gives you the ability to deal with a truly dangerous situation.  Chronic stress can be due to obvious reasons such as divorce, loss of your job, the death of a loved one, but it can also be due to other factors such as surgery, illness, worry, anxiety, lack of sleep, poor diet, overwork, financial worries, and many other reasons.  If any of these, or other such factors are affecting your health, please feel free to contact me for an appointment (please call  613.827.0427).  I can teach you techniques to help minimize your reaction to stressors. Today many of the situations we perceive as stressful are not truly life-threatening, and long term adrenal stimulation in response to chronic stress results in chronically high cortisol levels.  This has been linked to reduced immune function which can, of course, make us more susceptible to infections, colds, flu etc. decreased bone density and muscle tissue increased blood sugar and insulin resistance increased abdominal fat problems with mental function high blood pressure stomach ulcers. Adrenal fatigue can result in the adrenal glands being unable to produce enough adrenalin to enable the body to deal with stress.  Signs of adrenal fatigue include tiredness (for no apparent reason) weakness depression becoming easily frustrated nervousness difficulty concentrating cravings for sweets or salty foods irritability insomnia allergies headaches.

Why You Need Vitamins During Stress and Adrenal Fatigue

Usually, people experiencing adrenal fatigue are not taking adequate essential nutrients to meet the increased nutritional demands of stress.  When your adrenal glands respond to stress, the metabolism of your cells speeds up, burning many times the amount of nutrients normally needed.  By the time you are in a state of adrenal fatigue, your cells have used up much of your body's stored nutrients and are in desperate need of new supplies to continue to function and rebuild.  Superior nutrition is essential to your ability to handle and recover from stress, as well as to remain healthy during times of stress.  There's no substitute for good quality food for the best source of nutrients.  However, good quality nutritional supplements can be an important addition, particularly to provide nutrients or combinations of nutrients that are difficult to get adequate amounts of through food alone.

B Vitamins and Adrenal Function

Your adrenal glands manufacture a number of hormones, such as cortisol, adrenalin, aldosterone, estrogen and testosterone that regulate many processes in your body as well as help you cope with stress.  This hormone production system is referred to as the adrenal cascade.  Each of the B vitamins that make up vitamin B complex is essential in varying quantities throughout the adrenal cascade, in addition to many other processes from mood to DNA synthesis to energy production.  Most B vitamins act as coenzymes, which means that they help form enzymes to become catalysts in biochemical transformations throughout your body. Vitamin B3 (niacin) is one of the most important B vitamins to the adrenal cascade. Large amounts of niacin are necessary to form the molecular structure of certain coenzymes critical for almost all of the steps in this cascade. Vitamin B5 (pantothenic acid) is another contributor to the adrenal cascade and is converted to acetyl-CoA, as substance critical to the conversion of glucose into energy.  It is present in all cells but in higher quantities in the adrenals because so much energy is needed to produce the adrenal hormones. Vitamin B6 (pyridoxine) is also a coenzyme in several of the biochemical pathways in the adrenal cascade and plays a role in the functioning of the hypothalamic/pituitary/adrenal (HPA) axis that modulates adrenal activity and the stress response. Although larger proportions of vitamins B3, B5 and B6 are used in adrenal hormone production, all the B vitamins help generate energy and work together.  Thus the complete B complex is necessary for each B vitamin to optimally do its job.  Note that it may be advisable to take B12 separately as a liquid or sublingual tablet for better absorption. Not all B vitamins are created equal.  Different formulations may be more or less suitable for a given individual.  It is very possible to take a B complex that does you no good;  therefore I  suggest booking an appointment with me so I can see if your B complex is working for you, and if not, find a suitable alternative. The best food sources of B vitamins include whole grains, brewer's yeast, pollen, miso (a Japanese soup stock), Marmite (a vegetable concentrate paste), liver, certain raw nuts, sprouts and rice bran syrup.  They all contain natural forms of B complex. Other essential nutrients include vitamin C, vitamin E, calcium and magnesium. Treating adrenal insufficiency Cut out sugar - except for small amounts of dark chocolate which will give you an energy boost and also has a natural mood elevator.  Cut down on caffeine.  Switch to green tea, which has enough caffeine to give you a boost without causing a crash later.  It also contains theanine, which helps calm you while leaving your mind clear. Don't fall for the news media trying to get your attention by making everything seem like a crisis.  It is not!  When you find yourself stressing, ask yourself, "Am I in imminent danger?"  If the news causes you stress, turn it off.  Remember, you don't know how inaccurate it is, and stressing over it will not help anyone, least of all you. A general tip for dealing with stress:  It's your reaction to (or perception of) an event that creates stress, not the event itself.  While it's certainly easier said than done, if you can change your response to events that typically stress you, you can greatly reduce your stress levels. To put it another way, pretty much the only cause of stress is thoughts.  So if you can change your thoughts - and you can - then you can reduce your stress levels.  It takes a lot of work and practice, but it can be done. It may seem unrealistic to try to eliminate all stress by changing your thoughts, and it certainly takes time and effort, but I suggest you start by identifying a stressor that you admit is minor and work on changing your reaction to it.  For example, suppose you get angry every time someone cuts you off in traffic.  I won't try to guess what you're thinking, but you are most likely taking the situation personally.  Instead, you might try telling yourself that the person is just having a bad day and there's no reason it should have any effect on your wonderful day.  Then see how much better you feel!

Nature's Sunshine Products Recommended to Help You Deal with Stress:

Zerenity:  Lost your serenity?  Quickly feel less nervous and more relaxed with Zerenity.  Zerenity  is a new product just recently released by Nature's Sunshine. It helps quickly ease nervousness and promotes feelings of relaxation and calm.  It is non-drowsy.  Zerenity contains supporting nutrients not commonly found in other formulas. Formula summary: Sceletium tortuosum - alkaloids appear to be responsible for the extract's benefits of enhanced mood, improved cognitive function, and stress relief.  The two primary mechanisms of action that have been attributed to the alkaloids include selective serotonin reuptake inhibition (SSRI) and an inhibition of phosphodiesterase-4 (PDE-4). L-Theanine - Elevated mood, improved cognition, decreased stress, and general relaxation are all benefits that can be attributed to elevated gamma-amino-butyric acid (GABA is an inhibitory neurotransmitter) function and GluR antagonistic actions.  This action complements those activities that have been described for the Sceletium extract. Magnesium and zinc are essential to nerve function as well as a host of other very important biochemical processes and appear to modulate the receptor for the excitatory amino acid glutamate; in combination, they have been shown to collectively relieve anxiety. Thiamin or Vitamin B1, also known as thiamine, is a cofactor for a variety of enzymes that are essential to carbohydrate metabolism and energy production, particularly in nervous tissue.  Thiamine is widely acclaimed to function in synaptic nerve transmission and to have importance to the normal physiology of the nervous system. Collectively, these five ingredients hit multiple targets underlying nervousness and anxiousness. Zerenity offers safe, non-habit-forming relief.  You can order it directly from our office. Stress Pak is a 30-day program to provide the right nutrients which are depleted during times of physical and/or emotional stress. http://www.ramilas.com/store/#!/Stress-Pak/p/25596019/category=5963008 Nutri-Calm provides generous amounts of vitamin C, and the B vitamins that are essential to proper nervous system function. Also contains calming herbs and adaptogens. Stress-J provides nutrients required for proper functioning of the nervous system. It is a sedative and tranquilizing formula used to relieve the effects of everyday stresses. Nerve Eight is an herbal combination designed to support the nervous and structural systems. AdaptaMax is an exclusive combination that provides powerful adaptogens to help the body buffer the effects of stress and adapt to stressful situations Stress Formula:  A vitamin B-complex formula in a base of calming herbs to nutritionally support the nervous system when under stress. http://www.ramilas.com/store/#!/Stress-Formula-100-tablets/p/6402647/category=5963008 B vitamins offer many health benefits and influence the health of most of the internal organs of the body. They help promote energy, maintain the nervous system, improve immune functions and buffer the effects of stress. Liquid B12 Plus helps replenish the body’s supply of this essential nutrient. http://www.ramilas.com/store/#!/Liquid-B12-59mL-liquid/p/6402631 Synerpro B-Complex Vitamins and Vitamin B Complex as well as Vitamin E with Selenium can be ordered directly from our office.  Please call 613.829.0427. 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, additional information about products, order products, and see information about our Clinic.

Reference

Recognize and recover from adrenal burnout. http://www.cncahealth.com/explore/learn/general-health/recognize-and-recover-from-adrenal-burnout Accessed September 19, 2014. Dr Wilson's Adrenal Fatigue Team. Dietary supplements: B vitamins and the adrenal glands. Dr. James Wilson's Adrenal Fatigue Blog. http://blog.adrenalfatigue.org/adrenal-fatigue/dietary-supplements-b-vitamins-and-the-adrenal-glands/ Posted February 27, 2010. Accessed September 19, 2014. Curinga K. Vitamins that support the adrenal glands. http://www.livestrong.com/article/468949-vitamins-that-support-the-adrenal-glands/  Last updated May 21, 2014. Accessed September 19, 2014. Teitelbaum J. Is stress exhausting your adrenal system? http://www.doctoroz.com/blog/jacob-teitelbaum-md/stress-exhausting-your-adrenal-system Posted February 4, 2010. Accessed September19, 2014.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

RAGWEED - SEPTEMBER 2014 - VOLUME 6 ISSUE 5

Introduction

I hope you had a great summer, and that you haven't been bothered by seasonal sensitivities!  But if you are, or if you know anyone who is, I have some up-to-date information for you.  We're still in ragweed season, which, for some, is worse than the earlier tree pollen and grass allergies.  Of course, the ragweed will soon be followed by leaf mold, so the allergy season is far from over.  With the hot humid weather over the summer, mold inside the home can also be an  issue well into the fall.

What Are Sensitivities?

For a more detailed explanation of sensitivities (intolerances), please see our newsletter of May 2009 /newsletter/allergies-may-2009-volume-1-issue-3.html.  Briefly, a sensitivity or intolerance might be described by a medical person as an abnormal reaction of the immune system to a substance that is usually not harmful.  A natural health practitioner would describe a sensitivity as the inability of the liver to neutralize certain substances that build up within the body and eventually trigger an immune reaction.  The immune system produces an inflammatory response, involving the release of histamine - hence antihistamines are often used to counter the effects of hay fever type sensitivities.  The May 2009 newsletter also discusses food sensitivities, but for now, we'll stick to the hay fever type.

Ragweed

Ambrosia psilostachya  http://en.wikipedia.org/wiki/Ragweed Ragweed pollen is one of the leading causes of hay fever in the United States, and undoubtedly the same is true in Canada.  The 41 species of annual ragweed have adapted to live in most areas of the U.S. and Canada.  Ragweed season Depending on your location, ragweed may begin spreading its pollen as early as the last week of July, and continue into the middle of October, or to the first frost.  Springtime reactions to ragweed are possible in climates mild enough for ragweed pollen to survive the winter, and be picked up by spring winds. As if hay fever weren't enough, some sensitive people may develop contact dermatitis when exposed to ragweed as well.  The rash will usually resolve on its own within 2 or 3 weeks as long as there is not further contact with the plant. Ragweed pollen spreads best on dry sunny days; in fact, humidity over 70% makes it more difficult for the pollen to travel, so there's an advantage to humid days. Foods to avoid Some foods and herbs contain proteins similar to those in ragweed pollen and may trigger symptoms if you have a ragweed sensitivity.  Symptoms related to food sensitivities will typically be worse during ragweed season.  The foods to watch out for are: bananas chamomile cantaloupes cucumbers Echinacea honeydew melons watermelon zucchini Ragweed's here to stay! Common ragweed's most likely point of origin was Ontario, leading to it being referred to as Canada's gift to the colonies!  Now ragweed can be found all across eastern and central Canada and the U.S., though thankfully there is little ragweed west of the Rockies. Ragweed loves farmland - can you see where this is heading?  Yes, some ragweed in the U.S. has become resistant to glyphosate, the active ingredient in Monsanto's Roundup, used on genetically modified crops (e.g. corn, canola, soybean).  This is the most recent development after years of unsuccessful attempts to eradicate ragweed by other means.  So now it's more resistant than ever.

Mold

Mold thrives in damp locations, especially basements, but also bathrooms and laundry rooms.  The damper the conditions, the more mold with thrive.  Of course, humid weather plays an important role. Mold spores are spread by the wind, much like plant pollens.  However, unlike plant pollens, they are not destroyed by cold weather.  They simply become dormant over the winter, and reappear in the spring.  Fall and spring are generally their 'best' seasons (or our worst).  But summer humidity can increase the risk of exposure to mold as well.

How Can I Get Rid of My Hay Fever Symptoms? Or Better Yet, My Sensitivities?

Avoiding pollen: Keep windows closed to keep pollen outside. Don't hang laundry out to dry - it will be covered with pollen. Vacuum frequently to reduce pollen in carpets, upholstery and curtains. Avoiding mold: Rake leaves often and keep gutters clear. Keep composters far from the house. Clean up any debris in the yard that can harbour allergens and mold. Run a dehumidifier in the basement. Check your bathroom and laundry room frequently, especially in humid weather, for mold, and remove it. Get rid of damp boxes of mementos, books and clothing. Treating symptoms: I'm sure you're familiar with antihistamines available at pharmacies for the treatment of the symptoms of hay fever.  One option is to find one that works well for you without causing either drowsiness or agitation. Histablock is a Nature's Sunshine product, and a sort of natural antihistamine that you can order directly from our office. Benefits: Provides nutrients that support the respiratory system in its battle against allergens, pollutants, and toxins. Supports the body’s efforts to control inflammation and swelling of mucous membranes. Supports free breathing and may help reduce unpleasantness associated with allergens. Provides antioxidant strength to help stabilize mast cells. There are a number of additional ways you can minimize your susceptibility to allergens, for example by strengthening your immune system by taking AL-J http://www.ramilas.com/store/#!/~/product/id=6402681, vitamin C http://www.ramilas.com/store/#!/~/product/id=6402670, and taking anti-inflammatory products, such as Zambroza http://www.ramilas.com/store/#!/~/product/id=7802979. A new way to treat allergies is with the Bionette, which you can purchase from our office.  The Bionette is a revolutionary electronic sensitivity relief device which uses red light phototherapy to treat allergic rhinitis (hay fever) symptoms.  Using low-level narrow band red light technology, this anti-inflammatory, intra-nasal device effectively relieves hay fever symptoms such as sneezing, itching, runny or stuffed nose, headache and teary eyes.  Bionette should be used for 4.5 minutes 2 to 3 times a day upon the first appearance of hay fever symptoms.  Once improvement occurs, the frequency of use can be gradually reduced as required.  The Bionette is clinically proven drug-free super compact and lightweight. Please contact us for further information.

The Best Option? Get Rid of Your Sensitivities! Completely and Easily.

You're probably familiar with the option of being tested for your sensitivities by means of small injections of substances to find out which you react to.  Then, typically, you receive an injection at intervals that range from each week to every 3 weeks for several years.  During this time, and sometimes even at the end of it, you still have to cope with your sensitivities. Well, the good news is that we offer identification and 'clearing' (getting rid) of sensitivities that is not invasive, totally painless and quick!  We can test you for several hundred individual environmental sensitivities, as well as equal numbers of food sensitivities if needed.  If you are interested in this, please contact me for an appointment at 613.829.0427.  For more information, please see our web site at /allergy-testing/.  Please note that while the web site mostly discusses food sensitivities, that the methods are equally applicable to, and effective for, environmental sensitivities. 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, additional information about products, order products, and see information about our Clinic.

Reference

Ragweed. From Wikipedia, the free encyclopedia. http://en.wikipedia.org/wiki/Ragweed  Accessed July 22, 2014. Kerr M. Ragweed allergies. http://www.healthline.com/health/allergies/ragweed May 4, 2012.  Accessed July 22, 2014. Essau J. Ragweed's rule. http://allergicliving.com/2010/07/02/outdoor-allergy-ragweeds-rule/ Accessed July 22, 2014. Cerny D. Get a grip on ragweed allergy. http://allergicliving.com/2010/07/02/outdoor-allergy-ragweed-allergy-coping-strategies/  Accessed July 22, 2014. Cerny D. Allergic Living's guide to fall allergies. Allergic Living  http://allergicliving.com/2010/07/02/outdoor-allergy-guide-to-fall-allergies/  Accessed on July 22, 2014.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

JUICING IT - JULY 2014 - VOLUME 6 ISSUE 4

Introduction

I'm a great fan of vegetables and fruits, especially at this time of year, when the fresh produce is so fantastic!  An increasingly popular way to consume vegetables and, to a lesser extent, fruits, is in juice form.  I believe "juicing" is much more than the latest fad; I think it's here to stay.  It helps us get all the nutrients (except the fibre) from fresh vegetables and fruits.  I'll point out here that I'm emphasizing vegetables rather than fruits for juicing because removal of the fibre causes rapid absorption of the sugar in fruits, which we know is not a good thing.  In addition, we want to strictly limit the amount of sugar we consume per day (see our April 2014 newsletter) to avoid inflammation. What better time of year to try juicing than summer when a cool drink is most welcome? I thought you might be interested in my recent interview on CTV, which is related to juicing as well as cleansing at this link: http://ottawa.ctvnews.ca/video?clipId=386117.  It's short - just over 4 minutes.

Why is Juicing a Good Idea?

Fans of juicing raw vegetables say that you can drink more vegetables than you can eat, and that juicing allows your body to more easily absorb the vitamins and antioxidants extracted from fresh produce.  If you're not eating enough vegetables, or even if you are, juicing is an easy way to increase your intake.  Juicing is not, by definition, healthier than eating whole vegetables and fruits, but it can be if it increases your intake of vegetables and fruits, and you make sure your fibre intake is high enough. It's also a great way to avoid the destruction of enzymes in vegetables that occurs with cooking them. While I'm emphasizing vegetables, adding the occasional piece of fruit for taste can reduce the bitterness of some vegetable juice combinations.  Just stay away from adding a lot of fruit, since the quick absorption of the sugar without the fibre will cause insulin spikes.  There's no end to the variety of combinations of vegetables (and occasional fruit) you can use to create different tastes. Overcoming a drawback:  Juicing removes the fibre from vegetables and fruits, however, you can add some fibre back into the juice or use it in cooking.  Using a blender to make smoothies leaves the fibre in the drink, and you can add water to make it easier to drink.  It's a matter of taste.

Where do I Start?

Of course, you can buy ready-made juices, or go to a juice bar.  But if you want to create your own juices, you need a juicer.  There are several types of juicers with different pros and cons. Dr. Mercola has reviewed the different types as follows: Centrifugal juicers: tends to be the most popular type and incorporates high speeds to extract juice from veggies among the least expensive juicers noisy due to high speeds the high speeds can cause excessive oxidation of the juice by producing heat not as good at extracting juice out of veggies like wheatgrass potential reliability issues with less expensive models Triturating juicers: incorporates twin gears to operate at low speeds generates less foam due to low speeds high-pressure squeezing helps break open tough veggie cell walls to efficiently extract juice can be more expensive Wheatgrass juicers: designed specifically for juicing wheatgrass and other leafy greens particularly good for juicing wheatgrass and other leafy greens, and less expensive than others that juice all types of vegetables and fruits generally not designed to extract juice from non-leafy vegetables and most fruits. Masticating juicers: uses a single auger to chew up vegetables and fruits by operating at low speeds, tends to be quieter and creates less foam generally has a long shelf life a high-quality unit can juice just about anything you might need moderately priced tends to cost more than cut-rate centrifugal juicers Not too surprisingly, based on the above, Dr. Mercola favours the efficiency and affordability of masticating juicers. Dr. Mercola also provides a check-list for selecting a juicer: operates at low speed with a reliable motor incorporates auto-feed mechanism easy to use and clean provides flexibility by juicing different types of ingredients Again, it's a matter of taste - smoothies (including the pulp) are a valid alternative for which you just need a blender.

Tips for Making Your Own Juice

For maximum nutritional benefits, plan to make only as much juice as you will drink in one day. Always wash your vegetables and fruit thoroughly under running water before juicing them. Popular combinations include mixing leafy vegetables like spinach or kale with celery or cucumber, and adding beet, carrot or apple for sweetness. There are many recipes available on the web, e.g. see http://www.fernsnutrition.com/juicer_recipes.htm You can add nuts for protein and seeds, e.g. flaxseed for fibre to your juice.

A Few Caveats

Juicing may seem like an easy way to lose weight, but it can backfire.  For example, if you don't get enough fibre and protein to make you feel full, you may rebel and end up eating more than you intended. Juice-only diets may cause loss of muscle mass.  They are too extreme to maintain for any length of time, so the results aren't likely to last. Consuming too much fruit juice can be higher in calories than you bargained for.  Remember, the calories from fruit are higher due to the increased sugar which is inflammatory. Check with your doctor before consuming a lot of juice.  For example, if you're taking a blood thinner such as warfarin, the high amounts of vitamin K in kale and spinach may change how the warfarin works.

In Summary

While juicing is not intended to be a long-term substitution for 'normal' eating, it provides an excellent nutritious supplement to anyone's diet.  Eating fresh, raw vegetables in juice form gives you the best nutrition from vegetables, as long as you make sure your fibre intake is adequate.  I highly recommend juicing as a way to ensure you consume  ideal quantities of vegetable servings per day.

Supplements

Nature's Sunshine offers some really great antioxidant, anti-inflammatory juices. Chlorophyll is the green pigment in plants that harness the sun’s energy from the process known as photo-synthesis. Chlorophyll is to plants what blood is to humans — it performs metabolic functions such as respiration and growth. Interestingly, the chlorophyll molecule is chemically similar to human blood, except that its central atom is magnesium, not iron as in human blood. The alfalfa plant, from which Nature’s Sunshine’s magnesium-rich chlorophyll comes, is an excellent source of chlorophyll. http://www.ramilas.com/store/#!/~/product/category=1546925&id=6402716 Zambroza is a blend of the most healthful fruits and nutritional supplements from all over the world. Zambroza is replete with xanthones, bioflavonoids and powerful antioxidants. Bioflavonoids give fruits and vegetables their bright colors. In the body, bioflavonoids enhance vitamin C absorption and help maintain collagen and capillary walls. They also aid in the body’s immune–defense system. Zambroza delivers a punch of antioxidant protection with a very high ORAC value. (ORAC is a measure of a product’s antioxidant strength). Among Zambroza’s key ingredients is mangosteen, a tasty fruit found in eastern tropical nations, such as Thailand. Mangosteen contains the greatest known supply of compounds called xanthones. Xanthones offer powerful immune and cardiovascular support. Other ingredients in this nutritious juice include wolfberry, sea buckthorn, red grapes, grape seeds, grape skins, raspberries, blueberries, apple extract and green tea. http://www.ramilas.com/store/#!/~/product/category=1823650&id=7802979 GreenZone is not a juice, but it has all the nutritional benefits of juices.  Each capsule of GreenZone consists of green foods like sea algae and long-grown cereal grasses. Full of nutrient-rich goodness, green foods are the most healthful foods nature has to offer. Green foods not only help us sustain energy but boost the immune system, strengthen connective tissues and provide the body with the benefits of cleansing and detoxification. GreenZone contains the finest blend of whole foods, algae, and herbs balanced for the best utilization by our bodies. The 40-30-30 principle (% of carbohydrates, protein, and essential fat) has been incorporated into the formulation of this product. www.ramilas.com/store/#!/~/product/category=1823650&id=6402718 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, additional information about products, order products, and see information about our Clinic.

Reference

Ko L. 5 things you need to know about juicing. http://www.pbs.org/wnet/need-to-know/health/juicing/10814/ August 11, 2011. Accessed July 4, 2014. Nguyen A. Juicing for health and weight loss. http://www.webmd.com/diet/features/juicing-health-risks-and-benefits Accessed July 7, 2014. Mercola J. "If this is not part of your health tool box, you could be missing out on one of the easiest ways to consume more fruits & veggies." http://products.mercola.com/juicer/  Accessed July 4, 2014. Twenty-three most popular juice recipes. http://www.fernsnutrition.com/juicer_recipes.htm Accessed July 8, 2014.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

EXERCISE AND RELAXATION - JUNE 2014 - VOLUME 6 ISSUE 3

Introduction

Over the past 2 months, we've covered 2 major potential sources of inflammation in the body - sugars/refined carbohydrates and too much physical activity - and this month, I'm going to address a third extremely important source of inflammation - stress.  Recent studies demonstrate clearly that too much stress causes far more ill health than we have previously realized, so learning to handle it well is essential - and you can.

How Does Stress Cause Inflammation and Disease?

Until recently, it was not clear how stress influences disease and health, but now researchers have found that chronic psychological stress is associated with the body losing its ability to regulate the inflammatory response.  The effects of psychological stress on the body's ability to regulate inflammation can promote the development and progression of disease.   Prolonged stress alters the effectiveness of cortisol to regulate the inflammatory response because it decreases tissue sensitivity to the hormone.  That is, immune cells become insensitive to cortisol's regulatory effect.  As a result, runaway inflammation is believed to promote the development and progression of many diseases.  I'm sure you're familiar with cortisol's role in the 'fight or flight' response.  This immediately increases energy at the expense of processes not required for immediate survival.  This is helpful in 'real' emergencies, e.g. running away from a bear.  However, today, many of us are chronically stressed by many matters that are not life-or-death, and pumping out cortisol almost constantly can really wreak havoc on our health. Chronic stress and the resulting inflammation has been linked to: blood sugar imbalance and type 2 diabetes weight gain and obesity immune system suppression digestive problems cardiovascular disease cancer insomnia chronic fatigue syndrome pain depression dementia other.

Stress Management and Reduction

The good news is that there is a lot we can do to manage stress and reduce it to a healthy level. Physical activity If your stress levels build up, you may feel you have excess energy that you need to burn off.  By exercising vigorously for as long as it takes you to calm down, you will 'burn off' excess cortisol, and you will then be able to relax.  Exercise sometimes works like a charm when all the best relaxation techniques you may know don't seem to do a thing.  It's worth trying as a first step - you could save yourself a lot of time and frustration! Yoga is a form of exercise that has really beneficial effects on stress.  There are many different types of yoga and anyone can enjoy its benefits.  Tai chi and Qi gong are also highly effective. Relaxation techniques Breathe!  Yes, of course, you're breathing, but deep breathing can really help to de-stress you.  This works especially well if you're relaxed and focusing on your breathing, so that your mind is quiet and not actively thinking about any problems.  This is actually a form of meditation. Meditation.  Meditation is gaining increasing recognition as one of the best things you can do to ensure good health in general and to manage stress in particular.  You don't have to be formal about it.  The idea is simply to quiet or still your mind - it should be as blank as possible.  If you do this for about 15 minutes once or twice a day, you will really benefit. There are many types of mediation - too many to explain here.  For an introduction, I suggest reading How to Meditate at http://www.wikihow.com/Meditate. Be mindful, be present.  Take 5 minutes and focus on 1 behaviour with awareness.  For example, notice how the air feels on your face when you're walking or how your feet feel hitting the ground.  Enjoy the texture and taste of each bite of food.  When you spend time in the moment and focus on your senses, this helps you feel less tense. Reach out.  Talk to close friends, preferably face to face, or at least on the phone.  Share what's going on and get a fresh perspective on your situation. Listen to music.  Listening to soothing music can lower blood pressure, heart rate and anxiety.  But you can also blow off steam by cranking it up with more upbeat tunes and/or singing at the top of your lungs!  Laugh!  It's true that laughter is the best medicine, for more than recovering from illness - it definitely helps with stress too.  It lowers cortisol levels, and boosts endorphins which help improve your mood.  Watch a favourite comedy or sitcom, talk with a friend who makes you laugh. Don't worry, be happy!  We need to be aware that our stress levels are not actually due to the situations we find ourselves in, but to our perception of the situations.  We have the power to change our perceptions and our beliefs (See our newsletter of November 2012 on the Biology of Belief).  Jack Canfield writes about taking 100% responsibility for ourselves.  He gives an equation, E + R = O or Event + Response = Outcome. Our response to the event is the only thing over which we have control - total control.  Learning to choose your response wisely is crucial to leading a low-stress life.  Implementing the theory takes work, but it can be done.  The first step is taking total responsibility for yourself, and not blaming anyone else for your circumstances.  This may sound harsh, but if you think about it, I think you'll see how necessary this is.  This way, you (and only you) control your level of happiness.  It's worth noting that those who are healthiest and who live the longest (in good health) are happy, optimistic, and socially engaged. Chew gum.  Studies suggest that chewing gum can reduce cortisol levels, thereby reducing stress.  Note that you should avoid gum that is sweetened by aspartame because aspartame is a neurotoxin.  Xylitol and stevia are the 2 safe sweeteners.  Of course, I highly recommend Nature's Sunshine's Xylitol Gum in either spearmint or cinnamon which you can order directly from our office at 613.829.0427. Hang out with your pet.  Dog owners have been shown to be less stressed out, most likely thanks to having a buddy to cuddle (or to take for a walk). Write it down.  Keeping a journal helps with stress-related symptoms.  The act of writing out your problems helps to quiet your mind.  You also reflect on your issues and may see solutions when you see things in writing. Keep a gratitude journal.  Closely related, it's a really good practice to write down 5 things for which you are grateful at the end of each day.  This finishes the day on a positive note and helps with preparing to fall asleep.  It also helps to review your list to remind yourself what really matters.  It's more effective to write this than just think about it.  If you should find that efforts to relax only make you feel more stressed you may need to talk to a health care provider (see counseling below). Other stress management techniques Counseling may help you address psychological issues related to your stresses.  If you have past issues that are getting in the way of dealing with current stresses, I can help you.  I use methods to 'clear' the past issues and you don't even have to tell me about them in any detail.  Please call for an appointment at 613.829.0427 if this could be helpful to you. EFT, or Emotional Freedom Technique is a simple technique that is easy to learn and easy to do almost anywhere, any time.  Briefly, it involves tapping on different meridian points to release energy while you state your problem either mentally or out loud, and your feelings about the problem, until you feel a positive shift, and the problem seems to almost dissolve.  It doesn't take long, and once a problem has been resolved this way, the solution is permanent.  It has been used successfully on serious disorders such as PTSD (post-traumatic stress syndrome) in war veterans.  It may sound too good to be true, but there is a scientific basis for it, and I recommend reading about it.  The best source of information is a book called The Tapping Solution - A Revolutionary System for Stress-Free Living by Nick Ortner.  It's available from Amazon in both paper and ebook versions. Diet Processed foods, sugars and refined carbohydrates, sadly, will not solve your problems! Berries are rich in vitamin C which helps fight increased levels of cortisol.  A handful of pistachios can lower your blood pressure, which means less of a spike when you get your next rush of adrenaline. Excess alcohol will not help!  It may relax you initially, but you will not be able to sleep as well later.  Lack of sleep can aggravate stress and vice versa, so it's best to stay away from that vicious cycle. Do drink tea - One study found that drinking black tea leads to lower post-stress cortisol levels and greater feelings of relaxation. Adequate good quality sleep Take a nap.  Napping has been shown to reduce cortisol levels, which aids in stress relief. It may not be as easy when you're stressed, but do your best to get at least 7 hours of good quality sleep each night.  Being well-rested will help you keep a more positive perspective on your problems.

Supplements

Nature's Sunshine provides a number of supplements that are very helpful in reducing stress. Stress Pak /store/#!/~/product/category=5963008&id=25596019 is a 30-day program to provide the right nutrients which are depleted during times of physical and/or emotional stress. Nutri-Calm provides generous amounts of vitamin C, and the B vitamins that are essential to proper nervous system function. Also contains calming herbs and adaptogens. Stress-J provides nutrients required for proper functioning of the nervous system. It is a sedative and tranquilizing formula used to relieve the effects of everyday stresses. Nerve Eight is an herbal combination designed to support the nervous and structural systems. AdaptaMax is an exclusive combination that provides powerful adaptogens to help the body buffer the effects of stress and adapt to stressful situations. Stress Formula  /store/#!/~/product/category=5963008&id=6402647  A vitamin B-complex formula in a base of calming herbs to nutritionally support the nervous system when under stress. Ramila's Emotional Relief Pack /store/#!/~/product/category=5963009&id=25596040 is a combination of three Chinese herb blends that provide a balanced support of good emotional health. HS-C - promotes the 'fire' element (aka the "blah" feeling) KB-C - promotes drive (combats lack of motivation) AD-C - counteracts the 'sagging spirit' (or the 'emotional emptiness' feeling) The 3 herb blends can also be purchased individually. RE-X /store/#!/~/product/id=6402650 is a sedative and tranquilizing formula high in calcium, manganese, selenium, zinc and niacin. 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, additional information about products, order products, and see information about our Clinic.

Reference

How stress influences disease: study reveals inflammation as the culprit. Science Daily, Carnegie Mellon University 2012 http://www.sciencedaily.com/releases/2012/04/120402162546.htm  Accessed May 15, 2014. Cohen S, Janicki-Deverts D, Doyle WJ et al. Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. Proc Nat Acad Sci 2012;109(16):5995-5999. Aronson D. Cortisol - Its role in stress, inflammation, and indications for diet therapy. Today's Dietitian  2009;11(11):38. http://www.todaysdietitian.com/newarchives/111609p38.shtml Stress and Anxiety.  The New York Times. http://www.nytimes.com/health/guides/symptoms/stress-and-anxiety/possible-complications.html  Accessed May 26, 2014. Quirk J et al. eds. How to Meditate. WikiHow. http://www.wikihow.com/Meditate  Accessed May 28, 2014. Moninger J. 10 relaxation techniques that zap stress fast. WebMD. http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot?page=1  Accessed May 15, 2014. Canfield J. The Success Principles. New York: HarperCollins, 2007. Morin K. 23 scientifically-backed ways to reduce stress right now. Huffington Post. March 17, 2013 http://www.huffingtonpost.com/2013/03/17/reduce-stress-research_n_2884876.html Accessed May 15, 2014. Ortner N. The Tapping Solution - A Revolutionary System for Stress-Free Living. United States:  Hay House, Inc., 2013. Oz M. 7 ways to reduce stress. http://www.oprah.com/health/Dr-Oz-on-Stress-Reduction/7 Accessed May 15, 2014.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

A MARATHON OF EXERCISE - MAY 2014 - VOLUME 6 ISSUE 2

Introduction

I'm sure you're very familiar with the emphasis that is placed on getting enough physical activity, and it's true that we need to ensure we get enough exercise.  Moderate exercise levels have been shown to reduce inflammation in the body.  However, there is now increasing concern that getting too much exercise leads to a state of chronic inflammation, which can have detrimental effects on numerous aspects of your health.  Running marathons is of particular concern.

Regular Exercise vs. Too Much

Overall, people who exercise regularly experience significant benefits, and tend to live 7 years longer than people who are physically inactive.  But as with practically everything, there is definitely such a thing as too much.  In a review of studies of people who trained at extreme levels to participate in marathons, triathlons, ultramarathons or long bike races, it was found that the health effects of all their activity tended to not only wane, but to actually reverse and turn toxic. Marathons You may be aware that 'marathon' originates from the Greek legend of the professional runner, Phidippides (also spelled Pheidippides), who ran the 26.2 miles from Marathon to Athens to report the outcome of a battle.  When he arrived, he is reported to have staggered and gasped, "Rejoice! We conquer," collapsed, and died.  A 42.2 km (26.2 mile) race was part of the first modern Olympic games, and was run in Boston in 1896, with about 25 and 17 runners respectively.  One hundred years later, 50,000 runners took part in the 1996 Boston marathon.  While most people recover reasonably quickly from running a marathon, adverse health outcomes, including several deaths in recent years, continue to occur to marathon runners. While many lab results are unusually high in runners after a marathon, indicative of inflammation among other things, it has been found that during and immediately following a marathon, runners show up to a 50% increase in levels of an enzyme called troponin which indicates damage to the heart (it's the same enzyme that shoots up in people having heart attacks). "When you're sitting around, your heart is pumping about five quarts of blood a minute, and if you run up the stairs hard or push yourself physically, it can go up to 35 or 40 quarts a minute," says author Dr. James O'Keefe.  "If you go and run for 26 miles, or do a full-distance triathlon, it completely overtaxes the heart.  The heart is pumping 25 quarts a minute for hours and hours, and that starts to cause muscle fibers to tear, which leads to a bump in troponin and in other enzymes associated with inflammation, and it causes the death of some muscle cells in the heart." Over time, that damage can cause scar tissue on the heart, and a thickened, scarred heart is more vulnerable to abnormal heart rhythms.  People who chronically exercise at extreme levels tend to have thicker right atria (which receive deoxygenated blood from the veins) and larger right ventricles (which pump this blood out to the lungs to be oxygenated).  In fact, studies show that endurance athletes have five times the risk of atrial fibrillation, or fluctuations in the heartbeat that can trigger more serious problems such as stroke. You may remember we discussed the health benefits of increasing levels of nitric oxide (NO) (with arginine) in previous newsletters (February 2012 and February 2013), and that it benefits all areas of cardiovascular health.  A recent study found reduced levels of NO in study subjects who participated in prolonged exercise, but not for those who exercised moderately.  Reduced NO results in - you guessed it - inflammation. Caption on T-shirt seen at  the Ottawa Marathon several years ago How to speed recovery from a marathon If you're not convinced that perhaps running a marathon should be a once in a lifetime event (if that), here are some tips to help you recover more quickly: 20 marathon runners drank either tart cherry juice (made from Montmorency cherries) or a placebo for 5 days before the race and 2 days after.  Those who drank the cherry juice recovered their strength more quickly than the control group.  Inflammation and oxidative stress were also reduced in the group that drank the cherry juice.  Zambroza  /store/#!/~/product/id=7802979 Zambroza is a blend of the most healthful fruits and nutritional supplements from all over the world. Zambroza is replete with xanthones, bioflavonoids and powerful antioxidants. Bioflavonoids give fruits and vegetables their bright colors. In the body, bioflavonoids enhance vitamin C absorption and help maintain collagen and capillary walls. They also aid in the body’s immune–defense system. Among Zambroza’s key ingredients is mangosteen, a tasty fruit found in eastern tropical nations, such as Thailand. Mangosteen contains the greatest known supply of compounds called xanthones. Xanthones offer powerful immune and cardiovascular support. Other ingredients in this nutritious juice include wolfberry, sea buckthorn, red grapes, grape seeds, grape skins, raspberries, blueberries, apple extract and green tea. How much exercise is enough? In a recent study presented at the American College of Sports Medicine, it was reported among 14,000 runners that the optimal amount of running appeared to be 10 to 15 miles per week.  Those who ran more seemed to lose any heart benefits, but their average life expectancy never decreased beyond that of sedentary people.

What Should I Do?

Everyone, with few exceptions for some health conditions, benefits from at least 15 minutes a day, several days a week, of moderate activity.  This is enough to give you significant health benefits in relation to total couch potatoes, so if this is what works for you, that's perfectly fine.  The majority of health benefits actually occur at this level.  Options for improving your health beyond this basic level include increasing the amount of time you spend being physically active, and increasing the intensity of the activity.  Most of us are busy, and find it difficult to find additional time to spend exercising.  In addition, there are too many types of beneficial activity to mention here, but I'd like to put in a good word for yoga.  It's especially well known for reducing stress levels in addition to improving many aspects of health.  I highly recommend it. High intensity interval training (HIIT) If you are interested in achieving really high levels of fitness while avoiding the pitfalls of endurance training, you may be interested in high intensity interval training (HIIT) where exercising for short periods of time at very high intensity is interspersed with periods of moderate rest.  The workouts are short and involve as little as 4 minutes of intense activity combined with rest for a total workout of only around 20 minutes.  Because HIIT is so intense, you should only do it 2 to 3 times per week, maximum, making it a workout that anyone can fit into their schedules.  It's recommended that you do less intense exercise on days you don't do HIIT. Here are the core principles (without specifying the activity): Warm up for three minutes Exercise as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you couldn't possibly go on another few seconds. It is better to use lower resistance and higher repetitions to increase your heart rate Recover for 90 seconds, still moving, but at slower pace and decreased resistance Repeat the high-intensity exercise and recovery 7 more times. (When you're first starting out, depending on your level of fitness, you may only be able to do two or three repetitions of the high-intensity intervals. As you get fitter, just keep adding repetitions until you're doing eight during your 20-minute session).  Or you can decide that a lower number, e.g. 6, is enough for you Cool down for a few minutes afterward by cutting down your intensity by 50-80 percent Note: If you have a history of heart disease or any medical concern please get clearance from your health care professional before you start this. Most people of average fitness will be able to do it though; it is only a matter of how much time it will take you to build up to the full routine. Clearly, this just scratches the surface if HIIT, but I hope it gives you the idea, and if time for exercise is an issue for you (and you're reasonably healthy) you might be encouraged to look into this. HIIT isn’t for everyone.  It’s an incredibly effective method for improving fitness in a short time, but it’s also extremely taxing on the body.  It’s best to start gradually and incorporate it into your training over time.  HIIT is particularly effective at reducing fat mass, and especially visceral fat, together with increases in aerobic power.  Therefore, it's very relevant as a partial solution to the obesity epidemic. But don't underestimate the benefits of a good, old-fashioned walk most days, combined with some strength training.  Life doesn't have to be complicated!

Products to Help with Exercise-related Inflammation

If, despite your best efforts to exercise moderately, you find yourself with stiff, sore muscles, Nature's Sunshine can help. All Natural Pain Relief (towelettes) /store/#!/~/product/category=1546929&id=29358459 All Natural Pain Relief (spray) /store/#!/~/product/category=1546929&id=29358464 Cure-Q-Min  /store/#!/~/product/id=21211310 Ongoing and cumulative studies have revealed that curcumin has powerful properties that have a beneficial effect on pain and inflammation. In fact curcumin has been shown to exert such a broad range of beneficial effects on various conditions that it has been referred to as the “pre-clinical cure-all.” Arginine Plus Mixed Berry  /store/#!/~/product/id=8132592 L-arginine is the body's major source for nitric oxide synthesis, and studies show that L-arginine aids in maintaining healthy blood pressure levels, helps improve immune function, and stimulates the release of human growth hormone (HGH).  It may also boost energy levels, help to build muscle, and reduce adipose tissue (body fat). 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, additional information about products, order products, and see information about our Clinic.

Reference

Kratz A, Lewandrowski KB, Siegel AJ, et al. Effect of marathon running on haematological and biochemical laboratory parameters, including cardiac markers. Am J Clin Pathol 2002;118:856-863. Park A. Extreme workouts: When exercise does more harm than good. http://healthland.time.com/2012/06/04/extreme-workouts-when-exercise-does-more-harm-than-good/ June 4, 2012.  Accessed April 16, 2014 O'Keefe JH, Patil Hr, Lavie CJ et al. Potential adverse cardiovascular effects from excessive endurance exercise. Mayo Clin Proc 2012;87:587-595. Kazeem A, Olubayo A, Ganiyu A. Plasma nitric oxide and acute phase proteins after moderate and prolonged excercises. Iranian J Basic Med Sci 2012;602-607. Howatson G, McHugh MP, Hill JA et al. Influence of tart cherry juice on indices of recovery following marathon running. Scand J Med Sci Sports 2010;20:843-852. Mercola J. This interval training infographic helps you pick the right workout. June 21, 2013. http://fitness.mercola.com/sites/fitness/archive/2013/06/21/interval-training.aspx  Accessed May 14, 2014. Heydari M, Freund J, Boutcher SH. The effect of high-intensity intermittent exercise on body composition of overweight young males. J Obesity 2012;2012:1-8.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

THE GOOD THE BAD AND THE SWEET - APRIL 2014 - VOLUME 6 ISSUE 1

Introduction

One of the most important determinants of our health is the level of inflammation in our body.  There are many causes of inflammation as well as solutions.  This month, I’d like to discuss a major cause of inflammation - -  that caused by sugar that’s added to foods and beverages, and also refined carbohydrates (which convert to sugar after we eat them).  I'll generally use the term "sugar" as short form for "added sugars and refined carbohydrates." We looked at many ill effects of added sugars in our newsletter of November 2010. Just to review, the naturally occurring sugars found in fruits and vegetables are not the problem.  It's the refined white sugar (most brown sugar is white sugar with added molasses - no better), the high fructose corn syrup (HFCS), the glucose-fructose, the liquid invert sugar and other manufactured forms of sugar that are the real problem (as well as refined carbohydrates).

Are All Added Sugars Created Equal?

There is really very little to choose among different types of sugar. However, the most unhealthy is HFCS, which is in virtually all processed foods, including yogurts, sauces, breads, and, of course, sodas/soft drinks.  Don't think you can avoid problems by switching to artificial, no-cal sweeteners - the problems with most of them are, if anything, greater.  The exceptions are xylitol and stevia. Honey is often lumped together with other sugars as unhealthy, and that is appropriate for pasturized honey.  However, raw or unpasturized honey has many health benefits when used in moderation, including as many antioxidants as spinach.  It is helpful as an aid to digestion - just take one teaspoonful after dinner to minimize your risk of acid indigestion.

What Are the Harmful Effects of Excess Sugar in Our Diet?

Fructose is used by cancer cells to increase their proliferation; cancer cells did not respond to glucose in the same manner.  Specifically, pancreatic cancer cells responded to fructose in this way; cancer of the pancreas is the most deadly type of cancer. Fructose that is metabolized by cancer cells creates lactic acid as a byproduct.  This generates a lower, more acidic pH in cancerous tissues as well as overall physical fatigue from lactic acid buildup.  This causes physical fatigue. Fructose, but not glucose, drives up your uric acid levels.  In addition to the risks of heart disease and cancer, this introduces an increased risk of gout.  Uric acid levels can be used as a marker for toxicity from fructose.  Elevated uric acid decreases nitric oxide (see our newsletter of February 2013) which contributes to raising your blood pressure. Researchers have found an association between sugar consumption and unhealthy levels of blood fats.  This includes high triglycerides, and low HDL (good) cholesterol levels.  In this study, added sugars had an effect that was independent of obesity.   Study participants who ate the least sugar had the lowest triglyceride levels and highest HDL levels. Sugar specifically promotes belly fat, which, in turn, is a major risk factor for type 2 diabetes as well as heart disease.

How Does Sugar Cause Inflammation and Why Is that Important?

Fructose increases uric acid, as discussed above.  This leads to chronic, low-level inflammation, which has far-reaching health consequences. For example, chronically inflamed blood vessels lead to heart attacks and strokes.  Some consider uric acid levels to be more important than cholesterol levels in predicting cardiovascular disease and overall health. Cancer thrives on inflammation apart from the specific mechanisms discussed above. Arthritis is aggravated by inflammation, and gout is also extremely painful.

Sugars Suppress the Immune System

Studies have shown that consuming 75 to 100 grams of sugar, the amount contained in 2 average 12 ounce soft drinks, can suppress the body's immune responses.  Simple sugars, including glucose, table sugar, fructose, and honey caused a fifty-percent drop in the ability of white blood cells to engulf bacteria.  Complex carbohydrates did not have this effect. The immune suppressing effect of sugar starts less than thirty minutes after ingestion and may last for five hours.

What Should I Do?

Keep eating fresh or frozen fruit (with no added sugar) in moderation.  Even though fruit can contain fructose, it also contains vitamins and other antioxidants that reduce the effects of fructose. Avoid juice because it is loaded with fructose and a lot of the antioxidants are lost. Eat lots of vegetables and whole grains. Avoid processed foods - virtually all contain HFCS, the worst type of sugar. Avoid soft drinks.  Period.  That includes those sweetened with artificial sweeteners. The World Health Organization recommends ideally restricting sugar intake to less than 5% of your dietary intake.  That's about 30 mg of sugar a day, and includes all sources, including natural sources of sugar, e.g. fresh fruit.  The WHO concedes that this may be unrealistic for many people especially if they eat out a lot.  They suggest the next best goal is to aim to keep calories from sugars to no more than 10% of one's daily calorie intake.  This contrasts sharply with data from the 2004 (most recent) Canadian Consumer Health Survey that shows that on average Canadians consumed 110 grams of sugar a day, the equivalent of 26 teaspoons of sugar.  This amount makes up 21.4% of the average Canadian's total calorie intake. Be wary of advice to consume higher quantities of sugar where the source is some component of the food industry - they have a financial investment in our continuing to consume too much sugar. For example, this label is for a cereal, and you can see it contains 23 g of sugar per serving.  One teaspoon of sugar is 4 g, so this is almost 6 teaspoons of sugar. You can see that the claim that soft drinks contain 10 teaspoons of sugar (at 4 g per teaspoon) is true!  Remember, the goal is not to eat added sugars.  Check the nutrition label of everything you buy carefully - you may find more sugar than you bargained for! 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, additional information about products, order products, and see information about our Clinic.

Reference

Mercola J. Fructose: this addictive commonly used food feeds cancer cells, triggers weight gain, and promotes premature aging. April 20, 2010. http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx  Accessed March 17, 2014. Mercola J. Sugar promotes heart disease and cancer. December 11, 2013. http://articles.mercola.com/sites/articles/archive/2013/12/11/sugar-heart-disease.aspx  Accessed March 19, 2014. Liu H, Huang D, McArthur DL, et al. Fructose induces transketolase flux to promote pancreatic cancer growth. Cancer Res 2010;70:6368-6376. Kam K. The truth about sugar. WebMD Feature http://www.webmd.com/food-recipes/features/health-effects-of-sugar  Accessed March 17, 2014. Kirkpatrick K. 10 things you don't know about sugar (and what you don't know could hurt you). July 30, 2013. http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/dangers-of-sugar_b_3658061.html Accessed March 17, 2014. Sears A. Harmful effects of excess sugar. http://www.askdrsears.com/topics/feeding-eating/family-nutrition/sugar/harmful-effects-excess-sugar  Accessed March 17, 2014. Branswell H. Eating sugar causes massive health problems. March 5, 2014. http://www.huffingtonpost.ca/2014/03/05/eating-sugar_n_4903790.html Accessed March 17, 2014.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

VALENTINE'S DAY AND DEPRESSION - FEBRUARY 2014 - VOLUME 5 ISSUE 10

Introduction

While love is one obvious theme of February, it’s not everybody’s favourite month.  Even though the days are getting a little longer and we’re seeing more sunshine, it can seem as if winter will never end, making this month the most difficult for some of us.  If this applies to you, I have some information that I’m sure you’ll find helpful.  Please read on.

If You’re Feeling Blue....

If you’re feeling blue, then I’ve got some useful information for you.  If, on the other hand, you’re feeling really down, truly depressed, then you would need to take steps to see a health professional as soon as possible.  I can help you, using one or more of several different strategies, depending on your situation (see contact information below).  However, if you think you need prescription antidepressants, then you need to see a psychiatrist or family doctor.

Best Natural Antidepressants

There are two natural antidepressants that I recommend highly for cases of mild to moderate depression, and in the case of curcumin, even severe depression as long as there is no suicide ideation or other psychotic disorder.  Curcumin You may remember that I recently discussed curcumin as a natural analgesic (see the November 2013 newsletter).  Curcumin has many beneficial effects, and a very important one is as an antidepressant. Earlier studies have demonstrated the benefits of curcumin in treating mood in animals.  For example, as a follow-up to earlier successful studies of mice, curcumin was examined in rats, and has been shown to reverse the effects of chronic stress on their behaviour.  This led to speculation that curcumin could be effective in treating depression in humans. Last year, results of a randomized controlled trial (of humans) were published showing that curcumin was as effective as Prozac (fluoxetine) in treating major depression. While this study was not large (60 patients participated) it is nevertheless very encouraging.  This is the first study involving humans but the similarly encouraging results that have been obtained in animal experiments (including a biological mechanism by which curcumin is believed to work) give this study increased credibility. One third of the patients took 20 mg of fluoxetine per day, one third took 1,000 mg of curcumin/day and one third took both fluoxetine and curcumin for 6 weeks.  The observers were blinded as to which treatment each patient was receiving.  The Hamilton Depression Rating Scale, 17 item version was used to measure the patients’ level of depression at the beginning and end of the treatment.  The mean change in the Hamilton Depression Scale over the 6 week period was measured. While a slightly higher percentage of people receiving both treatments (77.8%) responded to the treatment (improved over the 6 week period) than those receiving just fluoxetine (64.7%) or curcumin (62.5%), these differences were not statistically significantly different.  In other words, all three groups did equally well.  This means that curcumin alone is just as effective for treating major depressive disorder (without suicidal ideation or other psychotic disorders) as Prozac or Prozac combined with curcumin. Of course, the adverse side effects of Prozac are well-known and serious, whereas there were no adverse side effects to taking curcumin. One caveat to taking curcumin is that there can be difficulty with its absorption.  It is fat-soluble, so taking it with food containing some fat should help with its absorption. Other beneficial effects of curcumin Curcumin has demonstrated that it can prevent type 2 diabetes in a prediabetic population, and preserve pancreatic functioning.  Nitric oxide:  80mg of a bioavailability enhanced curcumin supplement has been reported to increase nitric oxide in serum by 40%, which is significantly larger than many other dietary supplements. Pain:  There appear to be decreases in pain associated with curcumin at higher doses (400-500mg) which extend to post-operative, arthritic, and general pain symptoms. This seems comparable to 2g acetominophen in potency. Symptoms of osteoarthritis:  There have been significant reductions in symptoms of osteoarthritis, with the largest decrease noted occurring after eight months of supplementation and reaching 41% of baseline (more than a halving of symptoms). While several other beneficial effects of curcumin have been reported, many have only been based on animal studies so far, and research is needed involving humans. Nature’s Sunshine’s Cure-Q-Min contains a standardized extract of turmeric rhizome (root) that provides 400 mg of curcuminoids per capsule. /store/#!/~/product/id=21211310 5-Hydroxytryptophan (5-HTP) Some small studies indicate that 5-HTP may work as well as certain antidepressant drugs to treat people with mild to moderate depression.  Like the class of antidepressants known as selective serotonin reuptake inhibitors (SSRIs), which includes Prozac (fluoxetine) and Zoloft (sertraline), 5-HTP increases levels of serotonin in the brain.  One study compared the effects of 5-HTP to fluvoxamine (Luvox) in 63 people and found that those who were given 5-HTP did just as well as those who received Luvox.  They also had fewer side effects than the Luvox group.  However, more research, including larger studies, is needed.5 Ray Sahelian, MD, published a book on 5-HTP6 in 1998 which has stood the test of time very well.  He explains a number of interesting points, and documents taking 5-HTP himself.  For example, he notes that he has been asked why people don’t take serotonin instead of 5-HTP.  The answer is that serotonin cannot cross the blood-brain barrier, whereas 5-HTP can. Tryptophan is a precursor of 5-HTP, and some people may prefer to take it; however, a higher dose of tryptophan is needed to produce the same effect.  Also, tryptophan has not been readily available since the unfortunate distribution of contaminated tryptophan that caused a number of cases of eosinophilia-myalgia syndrome.  It was believed for some time that it had been the tryptophan that had caused the disease, but investigations proved this was not the case. When Dr. Sahelian took 5-HTP, he noticed a positive effect on his mood, i.e. it worked for him as an antidepressant.  He also noticed that he felt drowsy, although it depended on the dose, was not entirely consistent, and didn’t make him feel nearly as drowsy after he had developed tolerance for 5-HTP.   He also noticed that his appetite was suppressed.  All of these reactions have been borne out in studies.  One drawback of 5-HTP is nausea at higher doses. It seems that 5-HTP influences more than just serotonin.  It can apparently enter certain brain cells and influence the release of dopamine and norepinephrine.  Dr. Sahelian noted that he had noticed a slight increase in visual and auditory clarity when he took 5-HTP, which would be consistent with this theory. 5-HTP is also helpful in the treatment of anxiety, a close cousin of depression.  While anxiety is complicated, and should be evaluated by a health professional, this is something you can keep in mind should you (ever) have a problem with anxiety. Another condition that has responded well to 5-HTP is pain due to fibromyalgia.  While fibromyalgia is difficult to treat, and generally multiple treatments are more effective, 5-HTP has shown promise in double blind clinical trials. You can purchase Nature’s Sunshine 5-HTP directly from our office. In summary, both curcumin and 5-HTP have been shown to be effective in alleviating the symptoms of depression, and both are also very useful in treating other problems.  Please contact me if you would like any additional information about these supplements or other strategies to treat depression or just feeling blue. 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, additional information about products, order products, and see information about our Clinic.

Reference

Xu Y, Ku B, Tie, L et al. Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB. Brain Res 2006;1122:56-64. Sanmukhani J, Satodia V, Trivedi J, et al. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytother Res 2013 July 6. Doi: 10. 1002/ptr.5025. (Epub ahead of print). Curcumin similar efficacy to Prozac in depression.  http://www.longecity.org/forum/topic/64541-curcumin-similar-efficacy-to-prozac-in-depression/  Accessed February 4, 2014. Curcumin. Examine.com http://examine.com/supplements/Curcumin/  Accessed February 11, 2014.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

COMMON NUTRITIONAL DEFICIENCIES - JANUARY 2014 - VOLUME 5 ISSUE 9

Introduction

Best wishes for a very happy, healthy New Year!  I hope you had a wonderful holiday season.  At the beginning of the year, we tend to focus on dieting to lose weight after the holidays.  However, I’d like to take a look at the nutrients we need, and how we can obtain them.

Can You Get Ideal Amounts of All the Nutrients You Need from Food Alone?

The short answer is maybe, but not likely.  It may be possible, but it’s not all that likely that you actually will even with a healthy diet. Why?  There are many factors that contribute to getting less than ideal nutrition from food alone. I’m sure you’ve heard that the soil where crops are grown has been depleted over the years, making crops less nutrient dense than they were many years ago.  Fruits and vegetables lose significant amounts of their nutrition when they are not eaten as soon as they are harvested or picked. The sheer complexity of the number of nutrients we need and the amount of each makes it difficult if not impossible to assess whether what you’re eating fills all your nutritional needs – unless, in the unlikely event, this one activity is your full time job!

What Are the Most Common Nutritional Deficiencies?

The most common deficiencies have been reported as: Water (low level dehydration) Vitamins and minerals Protein Essential fatty acids One study reports the most common vitamin and mineral deficiencies are: Zinc Magnesium Vitamin D Omega 3 fatty acids

What Can We Do to Improve Our Nutrition?

It makes good sense to eat a variety of healthy foods, with the emphasis on vegetables, legumes and fruit.  With the Canadian climate, it’s a good idea to eat seasonal vegetables and fruit (no, they don’t grow in the winter, but vegetables like carrots, and fruits like apples can be stored all winter).  In winter, a good option is frozen fruits and vegetables – they’ve been harvested at their peak and frozen immediately, so their nutrient value is high. We can eat organic foods that are free of pesticides, herbicides and other contaminants. Avoid processed foods.  The nutrition has generally been stripped away, and there are additives you neither want nor need. In particular, we can avoid GM (genetically modified) (also referred to as GE, genetically engineered) products.  I’m using this term to mean crops that are genetically modified to withstand the herbicide Roundup® which contains glyphosate.  This means that the crops can be sprayed with Roundup®, and that Roundup® is then present in the plant. The dangers of Roundup® are not yet totally clear, but a number have been identified, and it has been associated with most of the diseases and conditions associated with a Western diet. Crops that are mostly GM in Canada are corn, canola, soy and sugar beet. Note that these products are contained in many, many processed foods, and you can assume they are GM unless the product claims to be GM- (or GMO) free. Avoid refined carbohydrates, e.g. added sugar (all forms) white flour, white rice; do eat brown rice and whole wheat flour, which is even healthier if you add back the wheat germ separately (one tablespoon of fresh wheat germ per cup of flour). Avoid trans fats completely.  The latest research indicates that even saturated fat is not bad for us in moderation, as we’ve been taught for many years now.  But no level of trans fat (hydrogenated vegetable oil) is safe. Eat plenty of fibre.  Drink plenty of water.  We’ve discussed this before, but the general rule is 8, 8-ounce glasses per day.  More specifically, divide your weight in pounds by 2, and that is the number of ounces of water you should drink per day, e.g. a person weighing 140 pounds should drink 70 ounces of water per day (a little more than the 64 ounces the standard advice gives you). Cooking temperatures can affect the nutrients in foods.  Avoid over-cooking.  Generally, low heat is better than high heat.  Use small amounts of water (if applicable).  Raw foods are ideal. Some nutrient-dense foods include: Avocados Chard, collard greens, kale, mustard greens, spinach Bell peppers Brussels sprouts Mushrooms (crimini and shiitake) Potatoes (white or sweet) Cantaloupe, papaya, raspberries, strawberries Yogurt Eggs Seeds (flax, pumpkin, sesame, sunflower) Beans (garbanzo, kidney, navy pinto) Lentils, peas Almonds, cashews, peanuts Barley, oats, quinoa, brown rice Salmon, halibut, cod, scallops, shrimp, tuna Lean, grass-fed beef, lamb Chicken, turkey

But Doesn’t it Cost a lot More to “Eat Healthy”?

According to a recent meta-analysis of 26 studies in 10 wealthy and middle income countries, it does cost more to eat healthy, but only about $1.50 per day, comparing the healthiest dietary quartile (25%) of participants to the least healthy dietary quartile.  While $1.50 per day per person (almost $550 per year) can add up in a multi-person household, the difference is smaller than many people believe it is.

Reasons You May (Still) Need Vitamin and Mineral Supplements

Stress.  Chemical, physical and emotional stresses can increase the body’s requirements for vitamins B2, B5, B6 and C.  Air pollution increases the requirements for vitamin E. Lack of sunlight.  Anyone living in Canada in the winter, plus invalids, shift workers, and any other people whose exposure to sunlight may be minimal can suffer from insufficient amounts of vitamin D, which is required for calcium metabolism, without which rickets and osteoporosis can occur. Crop nutrient losses.  Some agricultural soils are deficient in trace elements.  Decades of intensive agriculture can overwork and deplete soils, unless all the soil nutrients including trace elements are regularly replaced. Convenience foods.  A diet overly dependent on highly refined carbohydrates, such as sugar, white flour and white rice, places greater demand on additional sources of B-vitamins to process these carbohydrates. Overcooking.  Lengthy cooking or reheating of meat and vegetables can oxidize and destroy heat-susceptible vitamins such as the B vitamins, C and E. Vegetarian diets.  Vegetarian diets need to guard against vitamin B12 deficiency which leads to anemia, as well as impaired cognitive functioning. Food allergies.  The omission of whole food groups, e.g. due to gluten or lactose intolerance, can mean the loss of significant dietary sources of nutrients, such as thiamine, riboflavin or calcium. Smoking.  Smoking increases metabolic requirements of vitamin C, which is important for the immune system to function properly. Alcohol.  Alcohol affects availability, absorption and metabolism of nutrients, particularly B vitamins. Antibiotics.  Antibiotics tend to kill off friendly bacteria in the digestive system in addition to the infections they are supposed to clear up.  The friendly bacteria normally produce B-vitamins to be absorbed through the intestinal walls. Surgery.  Surgery increases the body’s need for zinc, vitamin E and other nutrients involved in the cellular repair mechanism. Teenagers.   Rapid growth spurts place high demands on nutritional resources to underwrite the accelerated physical, biochemical and emotional development in this age group. Pregnant women.  Pregnancy creates higher demands for nutrients to ensure healthy growth of the baby and ideal health of the mother.  Nutrients which typically need to be increased include the B vitamins (especially folic acid), A, D, E, and the minerals calcium, iron, magnesium, zinc and phosphorous. The elderly.  Older people have been shown to have a low intake of vitamins, particularly iron, calcium and zinc. Light eaters.  Some people eat very sparingly, even without weight reduction goals.  This tends to lead to low levels of thiamine, calcium and iron. Athletes.  Athletes consume large amounts of food and experience considerable stress.  These factors affect their need for B vitamins, vitamin C and iron in particular.

Nature’s Sunshine Products

Of course, I’m going to recommend Nature’s Sunshine vitamins and minerals to help you make up for any dietary deficiencies you may have. I’d like to elaborate on why I consider Nature’s Sunshine products to be so desirable. The quality is truly superior to most other companies.  For example, we use no fillers. The quality of the ingredients we use is extremely carefully monitored, and any that are less than excellent are returned to the source (who, no doubt, sells them to other companies who are less demanding). We have been recently recognized by Forbes 500 and by Doctor Oz for the superior quality of our products. Our appearance on Dr. Mehmet Oz makes #7 on our most popular blogs posts of the year. Consumer Lab (not associated with Nature's Sunshine) tested various multivitamins and ours passed with flying colors. This image shows our Prenatal vitamin on the table. Go here to see the entire post with links to the episode: http://naturessunshine.com/blog/post/dr-oz-prenatal-consumer-lab.aspx   Can we brag about being trustworthy? One of the highlights For Nature's Sunshine this year was being named to Forbes' list of America's 100 Most Trustworthy Companies. Super Vitamins and Minerals /store/#!/~/product/category=1546925&id=6402719 Bifidophilus Flora Force /store/#!/~/product/category=1546925&id=6402609  For good digestive functioning and especially useful if taking antibiotics. Super Omega 3 /store/#!/~/product/category=1546925&id=23616372 Zambroza /store/#!/~/product/category=5963011&id=7802979  Zambroza is replete with xanthones, bioflavonoids and powerful antioxidants. Stress Formula /store/#!/~/product/category=5963008&id=6402647  A vitamin B-complex formula in a base of calming herbs to nutritionally support the nervous system when under stress. Psyllium Hulls Combination for fibre. /store/#!/~/product/category=5826005&id=8221411 Women’s Formula – an herbal source of iron, magnesium, manganese, selenium, silicon, sodium, B vitamins niacin and riboflavin and vitamins A and C.  /store/#!/~/product/category=1546927&id=6402731 Calcium-Magnesium Plus D  /store/#!/~/product/category=1546924&id=6402699 Liquid B12 /store/#!/~/product/category=1546918&id=6402631 For other vitamins and minerals, such as Vitamin A&D, B Complex, B6, B12, C, D, E with Selenium, Magnesium Complex, and Zinc, please contact our office directly. 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, additional information about products, order products, and see information about our Clinic.

Reference

Berardi J. How to fix a broken diet: 3 ways to get your eating on track. http://www.precisionnutrition.com/fix-a-broken-diet   Accessed January 14, 2014. Samsel A, Seneff S. Glyphosate’s suppression of cytochrome P450 enzymes and amino acid biosynthesis by the gut microbiome: pathways to modern diseases. Entropy 2013;15:1416-1463. GE crops and foods (on the market). http://www.cban.ca/Resources/Topics/GE-Crops-and-Foods-On-the-Market   Accessed January 13, 2014. Mullholland A. Processed foods: why Canadians may not be getting the nutrition they expect. Canada AM: The top worst processed foods. ttp://www.ctvnews.ca/health/health-headlines/processed-foods-why-canadians-may-not-be-getting-the-nutrition-they-expect-1.1615142   Accessed January 13, 2014. Are you getting essential nutrients from your diet? Harvard Health Publications. September 7, 2010 http://www.health.harvard.edu/healthbeat/are-you-getting-essential-nutrients-from-your-diet  Accessed January 13, 2014. Rao M. Afshin A, Singh G, Mozaffarian D. Do healthier foods and diet patterns cost more than less healthy options? A systematic review and meta-analysis. BMJ Open 2013;3:e004277. doi:10.1136/bmjopen-2013-004277.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

HEALTHY HOLIDAY CHOICES - DECEMBER 2013 - VOLUME 5 ISSUE 8

Introduction

With the holiday season upon us, it’s a good time to think about consciously planning to make better holiday choices that will help us reduce stress, and stay healthy and well-rested – that may sound like an impossibility to some of you, but there really are many simple little things you can do that, overall, add up to a big increase in your well-being and happiness at this hectic time of year.

Healthy Holiday Choices

I’m convinced that with justa little planning, we can really reduce our holiday stress and the fatigue that goes with it, and emerge in early January feeling rested, refreshed and ready for the New Year - - - maybe even without having gained so much as an ounce! It all boils down to the usual basics –  good nutrition (but not tooooo much), enough physical activity, enough good quality sleep, and smart stress management or reduction. Be proactive Identify all the situations (family gatherings, dinners at friends’, office parties etc.) that make it difficult for you to eat healthy food and a healthy amount during the holiday season.  Make a plan for staying on track in every situation. Stay active Don’t mistake being “busy” for being “active.”  You still need to exercise at least 30 minutes a day.  If you’re pressed for time, you can break it up into a few shorter sessions during the day.1  If you don’t have time to go to the gym, it’s easy to substitute walking or jogging (outside is ideal, as long as the weather permits) for this busy season. Increase the amount of walking you do by taking a parking space farther from the store or mall.  Walk briskly when you shop. Splurge wisely Decide which foods are really worth splurging on, and leave the rest on the table.  One rule of thumb to help you decide is, “what can I get only at this time of year?”   Concentrate on only those foods and save the others for another time. Similarly, budget wisely.  If you’re going to a party at night, watch your food intake during the day.  However, do not skip meals, just cut back on how much you eat earlier in the day, and be sure to make healthy choices. Enjoy a healthy pre-party snack so you don’t arrive famished and eat too much of the wrong things. Cut portion sizes.  Cut pies into 10 slices, not 6 – 8.  Cut brownies and cakes into bite-sized pieces and bake smaller cookies and mini muffins. Use a smaller plate.  Make just one trip to the food table, and fill only a salad-sized plate with your favourites.  This helps you control portion size. Choose whole foods.  Fresh fruit and vegetables, nuts and whole grains are examples of good choices.  Avoid processed foods, sugars, and refined carbohydrates as much as you can. Drink lots of water.  Do this especially before you eat – water takes up space and you’ll feel full sooner.  But drink water all day long to stay hydrated and avoid any number of ills, e.g. headaches, asthma attacks, digestive problems.  Alternate a glass of water with an alcoholic beverage.  Don’t fill up on empty calories in sweet juices and soft drinks. Sleep Rest up.  Don’t skimp on sleep during the holidays – you’ll feel stressed out and run down, plus you’ll increase your risk of catching any flu and colds making the rounds.  Plan your days so you always have time for 8 hours of good quality sleep. Dim your tablet’s lights and sleep better: You may have heard that the light from a tablet or smart phone can interfere with the production of melatonin if you read at bed time.  However, a Mayo Clinic study has shown that when people dimmed the brightness settings on their tablets and held them at least 14 inches from their faces, their bodies were more likely to produce melatonin normally.  Stress management/reduction Budget your time.  You don’t have to stay to the end of every party or attend every gathering.  Look at your list of events and obligations and see where you can cut back on time, energy and money. Stay positive.  There will be times when even the most disciplined person overeats or misses a workout.  Don’t worry, just get back on track.  Staying positive is half the battle. De-stress.  You’ll enjoy the holidays more if you’re calm and relaxed.  Make stress relief a priority by journaling, meditating, and exercising regularly.  When things get hectic, take a step back and refocus on what matters most. Simplify gifts.  Your family and friends probably feel just as overwhelmed about gifts as you do.  Instead of buying for everyone, draw names from a hat or give to a charity in someone’s honor. Stay organized.  Keep a running list of errands, groceries and gifts, and make a plan to finish as many things in as few trips a possible. Shop when you’re full.  This helps you to avoid overeating at the food court.  Carry some healthy snacks with you, as well as water. Think before you bite.  Before you bite into every irresistible snack that you encounter, stop and think. How you’ll feel after you eat them?  Is the taste really worth it?  Could you enjoy just a small amount instead? Focus on people.  Instead of food, focus on your family and friends, activities, and other traditions that make the holidays meaningful. Give back.  Too often we focus on ourselves, rather than other people.  Whether you donate your time or money, don’t forget those in need. Set realistic goals.  No one can expect to change a lifetime’s worth of habits overnight.  Select a few reasonable goals and create an action plan to achieve them.  Do something special for you.  Take a day off to celebrate you!  Do something nice for yourself – whatever you want that will make you feel happy and relaxed. Above all, have fun!  Too often we focus on all we have to get done, and how busy and tired we are.  Try to change your mind set, and focus on enjoying the season, relaxing and just having a good time! Just think – if you can get through the holiday season without putting on weight, your New Year’s resolutions won’t have any reason to include a diet! Megs, Maria and I wish you and your family a very happy, healthy and fun holiday season! 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, additional information about products, order products, and see information about our Clinic.

Reference

Nichols N. 31 tips for a healthier holiday. http://www.sparkpeople.com/resource/motivation_articles.asp?id=971 Accessed November 27, 2013. Laboy Y. Healthy holiday tips. http://www.examiner.com/article/healthy-holiday-tips  Accessed November 27, 2013. Cohen L. Don’t make these common holiday eating mistakes. http://www.everydayhealth.com/sanjay-gupta/dont-make-these-common-holiday-eating-mistakes.aspx  Accessed November 27, 2013. Chamerlik E. Three simple choices for remaining healthy this holiday season. http://ahha.org/articles.asp?Id=129  Accessed November 27, 2013. Dim your tablet’s lights & sleep better. Chatelaine. December 2013, p. 74.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

AVOIDING & DEALING WITH PAIN - NOVEMBER 2013 - VOLUME 5 ISSUE 7

Introduction

Pain is something pretty much all of us have to deal with – rarely if we’re lucky, or frequently to constantly if we’re not so lucky.  As long as the pain isn’t too severe, it’s easy enough to take one of the well-known, commonly used analgesics, but there can be side effects from them, and they can be severe.  I’d like to discuss some alternatives to these analgesics that are natural and effective.

Pain – an Ounce of Prevention

First, I’d like to briefly review some ways we can greatly reduce or avoid some types of pain altogether – really the best first step. Exercise – Maintaining your strength, flexibility and aerobic fitness can go a long way toward preventing strains, sprains and other injuries that cause pain.  (See our newsletter of May 2010.) Weight management – An ideal weight (or at least close to it) reduces the strain on knee, hips and feet, all of which can become arthritic from carrying excess weight.  (See our newsletter of January 2010.) Adequate, good quality sleep is important to keep your pain threshold higher; that is, if you’re well rested, your perception of a given level of pain will be lower than it would be if you were tired.  It pretty much goes without saying that stress reduction is as important as adequate, good quality sleep, and necessary to obtain that sleep.  (See our newsletters of December 2010 and March 2013.) A healthy diet helps to ensure a healthy weight, but there’s more to it than that.  For example, some foods tend to aggravate arthritic pain and some foods can help prevent or reduce it – more on that later. I know, it seems no matter what the topic, these fundamentals of good health are always very important!

Alternatives to Analgesics

To reduce pain, we are generally looking for ways to reduce inflammation.  There are many spices, as well as vitamins and minerals, foods, and other substances that can play an important role in reducing pain.  Here is a summary of some that I find the most effective. Nature’s Sunshine’s All Natural Pain Relief – Nature’s Sunshine has just introduced a really effective formula for pain relief that is getting rave reviews from my clients!    Its main ingredient, peppermint oil has a really refreshing smell.  Other ingredients include eucalyptus oil, rosemary oil, and camphor oil. It is intended for the temporary relief of aches and pains of muscles and joints associated with arthritis, strains and sprains (of muscles, tendons, and/or ligaments), bruises, simple backache and lumbago.  It comes either as a spray, or in the form of towellettes that can be wiped over the affected area. You can order All Natural Pain Relief Towellettes at /store/#!/~/product/category=1546929&id=29358459 or All Natural Pain Relief Towellettes at /store/#!/~/product/category=1546924&id=29358464. Omega-3 –  Extensive research indicates that omega-3 fatty acids reduce inflammation throughout the body, and help prevent certain chronic diseases such as arthritis.  As you may be aware, omega-3 fatty acids are essential, that is, our bodies do not produce them, so we need them from an external source.  The most beneficial types of omega-3 fatty acids are EPA and DHA which are contained in Super Omega 3 softgel capsules in a ratio of 33:16.  You can order Super Omega 3 at /store/#!/~/product/category=1546931&id=23616372. Everflex Tablets and Analgesic Cream – Everflex supports healthy joints.  The tablets contain glucosamine hydrochoride, chondroitin sulphate and MSM, as well as devil’s claw - /store/#!/~/product/category=1546924&id=6402698  The cream is a fast-acting topical pain reliever that goes on light, is non-greasy and easily absorbed, and doesn’t stain clothing. It has potential for anti-inflammatory and pain-relieving effects. In addition to menthol, EverFlex cream contains a proprietary blend of fatty acid esters (cetylated fatty acids), olive oil (Olea europaea) and methylsulfonylmethane (MSM). /store/#!/~/product/id=6402697. Zambroza is a delicious, nutritious juice containing several fruits; the combination is high in antioxidant and anti-inflammatory power, and therefore contributes to the reduction of pain due to inflammation.  It also stimulates the immune response, and helps slow down the aging process.  /store/#!/~/product/category=1546931&id=7802979. Cure-Q-Min (or curcumin) - Curcumin has powerful properties that have a beneficial effect on pain and inflammation.  Many of curcumin’s beneficial effects are attributed to its antioxidant and anti-inflammatory effects. Numerous animal, pre-clinical and clinical studies have demonstrated that curcumin has antioxidant, immune-modulating and anti-inflammatory activity. Curcumin is a potent free radical and nitric acid scavenger, helping protect cellular membranes in oxidative stress-mediated conditions.  Curcumin inhibits several enzymes that mediate inflammatory processes, such as COX-2. Vitamin C is more likely what you think of taking if you feel as if you’re catching a cold or the flu, but it, or more specifically, ascorbic acid, has some pain-relieving properties too.  Vitamin C helps build collagen in the muscles to prevent injury, and has diuretic properties that flush muscles of toxins, which can relieve muscle pain. /store/#!/~/product/id=6402670. Magnesium Complex – Magnesium plays an integral role in over 300 body processes, one of which is pain relief.  It is best known as a treatment for migraines, and it acts as a muscle relaxant.  It has been shown to reduce the intensity and duration of migraines as well as reduce reliance on prescription migraine medications.  Please call our office to order Magnesium Complex (613.829.0427). MSM (methylsulfonylmethane) is a naturally occurring organic form of dietary sulfur. The body uses sulfur in many processes, including collagen synthesis, cell oxygenation, carbohydrate metabolism and the maintenance of balance between acidity and alkalinity.  The sulfur used in these processes must be replenished.  While MSM occurs naturally in raw foods such as fruits, vegetables, meat, milk and seafood, much of the MSM content is lost during preparation processes.  In mammals, MSM levels in the body decrease with age.  Unlike other forms of sulfur, MSM is odourless and does not produce intestinal gas or body odour.  Among other things, MSM relieves symptoms of arthritis.  Please call our office to order MSM (613.829.0427). ART-A with Devils Claw – is used for the relief of pain associated with arthritic conditions.  It contains (among other ingredients) bromelain, white willow bark, from which the pain-reliever, Aspirin®, was derived. . The other important ingredient, Devil’s Claw, is a famous South African herb with 250 years of folk history for relieving joint pain and swelling.  You can order this at:  /store/#!/~/product/category=1546924&id=6402700. There are several additional remedies that you can read about in the literature for pain relief, including ginger, capsicum or cayenne pepper, and chamomile tea.  Green tea has shown promise in reducing the pain of rheumatoid arthritis. Relaxation techniques can be very important in reducing pain.  As I’m sure you know if you’ve experienced any pain at all, we tend to tense up with pain – it’s almost inevitable – and that just makes the pain worse, so learning to relax when pain occurs can help to minimize it.  If you would like to learn more about using relaxation methods, please feel free to book an appointment with me (please call 613.829.0427). Foods to avoid As important as it is to consider beneficial substances as remedies for pain, it’s just as critical to eliminate things that contribute to inflammation and therefore, pain.  Some of the more important ones are: The nightshade category of vegetables; this includes potatoes, peppers, tomatoes, eggplant, paprika. Animal milk products – milk, cream, ice cream, cheese, cottage cheese, yogurt. Hydrogenated oils – mainly in baked goods, check the labels. Nitrates – processed meat including hot dogs, cold cuts, pepperoni, sausage, bacon. Added sugars, especially HFCS (high fructose corn syrup), and products containing them. Refined flour and products containing refined flour. Most convenience foods. Foods to reduce inflammation Wild (not farmed) salmon Fresh whole fruits Brightly coloured vegetables (except nightshades) Green tea Purified and distilled water Healthy oils – especially olive, flax, hemp, safflower, hazelnut, coconut Nuts, legumes, seeds Dark green leafy vegetables Onions and garlic Aromatic spices, including turmeric (see curcumin above), ginger, cloves, coriander, ground mustard seed. Some whole grains such as brown rice are healthy choices as well, although in moderation, since they become acidic in the body.  Try to avoid grains that are more likely to have been genetically modified, e.g. corn and products containing corn such as cornflakes, corn chips, cornstarch among others. 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, additional information about products, order products, and see information about our Clinic.

Reference

Sisson M. Natural alternatives to OTC painkillers. http://www.marksdailyapple.com/natural-pain-relief/#axzz2kTEMnpWn Accessed November 12, 2013. Pain relief alternatives. International Wellness Directory. http://www.mnwelldir.org/docs/therapies/pain.htm Accessed November 12, 2013. Wiley M. Arthritis Reversed. Spring House, PA: Tambuli Media; 2013. GE crops and foods (on the market) http://www.cban.ca/Resources/Topics/GE-Crops-and-Foods-On-the-Market  Access November 19, 2013.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

VITAMIN D POWER - OCTOBER 2013 - VOLUME 5 ISSUE 6

Introduction

Three years ago, in October 2010, we discussed the many benefits of vitamin D.  Since that time, the evidence in favour of vitamin D has been growing, and I’d like to provide you with an update. I’m sure you’re aware that direct sun exposure (to UVB rays) is a major source of vitamin D, but in more northern climates, supplementation is necessary, especially when the days are shorter.  There are only sufficient amounts of UV light coming from the sun when the UV index is 3 or higher.

What’s the Problem?

It has been estimated that one-third of Americans were at risk of vitamin D inadequacy (24%) or deficiency (8%) according to CDC (Centers for Disease Control and Prevention). This was based on analysis of more than 24,000 people aged 1 or over, surveyed as part of the National Health and Nutrition Examination Survey (NHANES), 2001-2008.  The analysis used blood levels of vitamin D set in 2010 by the Institute of Medicine, which defined “at risk of inadequacy” as 30-49 nanomoles per litre (nmol/L).  “Deficient” was defined as less than 30 nmol/L. In Canada, the situation is similar.  Analysis of Statistics Canada’s Canadian Health Measures Survey (CHMS), including data collected from 2009 to 2011, showed that just over two-thirds of Canadians (68% had blood concentrations of vitamin D of 50 nmol/L or over, and 32% were below the cut-off –  i.e., at risk of inadequacy or deficient in vitamin D. Children aged 3 – 5 had the highest rates above the cut-off (89%), whereas those aged 20 – 39 had the lowest (59%). Only 34% of Canadians took a supplement containing vitamin D.  A larger percentage of those taking supplements were above the cut-off (85%), compared with non-supplement users (59%). About 40% were below the cut-off in winter, compared with 25% in the summer. On average, women had a higher concentration of vitamin D in their blood than men. The percentage of people with adequate vitamin D levels across age groups produced a somewhat U-shaped curve – highest among young children and seniors, and lowest in young adults. The body’s ability to produce vitamin D from the sun declines with age.  A person aged 70, for example, makes, on average, 25% of the vitamin D that a 20 year old makes when exposed to the same amount of sunlight. Other factors affecting absorption of the sun’s rays include latitude, season (and clothing worn), time of day, cloud cover, air pollution, and sunscreen use.  In addition, those with darker skin colour do not produce as much vitamin D from the sun. It’s clear that there’s room for improvement, especially as we find more and more reasons that vitamin D is crucial to our health and well-being.

Benefits of Vitamin D

A recap of the major benefits discussed in the October 2010 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 by reducing the risk of calcium build-up in the arteries Helps our immune systems – note:  this is relevant to flu season! Combats aging Protects against MS (multiple sclerosis) New information: Diabetes and insulin resistance While we referred briefly to vitamin D’s possible role in benefitting those with type 1 diabetes in the last newsletter, this has become clearer.1 Low levels of vitamin D may contribute to increased risk of complications in type 1 diabetes.4 Evidence has also been accumulating that higher levels of vitamin D are important in reducing insulin resistance in people considered to be pre-diabetic with type 2 diabetes, and also preventing and reducing complications of type 2 diabetes. Based on some American studies, vitamin D is being considered to possibly prevent type 2 diabetes.  This needs to be confirmed in clinical trials. Falls prevention Vitamin D, combined with exercise, has been found to be one of the best ways to reduce the risk of falls in older adults.  According to a review of 54 clinical trials including 26,101 participants aged 65 and older, exercise was associated with a 13% reduction in the risk of falling, while trials of vitamin D supplementation saw a 17% reduction in falls. Parkinson’s disease Low serum vitamin D is correlated with increased risk of Parkinson’s disease and further associated with the severity of the disease. Mechanistically, vitamin D may protect neurons from stressors although a deficiency does not appear to inherently increase the risk of neuronal damage on the cells associated with Parkinson’s. A couple of small studies have suggested that maintaining sufficient levels of vitamin D may help slow the progress of Parkinson’s disease.  One study specifically linked the improvement to people with a certain gene. More research is necessary. Cardiovascular disease First, a correction: In the October 2010 newsletter, I quoted a reference stating that vitamin D helped to lower blood pressure.  We now know (see our July 2013 newsletter) that it’s the sun’s ability to stimulate the production of nitric oxide that helps to lower blood pressure, not actually its creation of vitamin D.  Those with insufficient vitamin D levels are significantly more likely to develop heart disease than those who do not. Vitamin D insufficiency is associated with increased arterial stiffness and vascular dysfunction in otherwise healthy humans.  Protect your bones, reduce the risk of falling Vitamin D supplements of at least 800 IU (International Units) were found to reduce the risk of both hip and non-vertebral fractures, particularly when study participants were compliant in actually taking the supplements.  The analysis pooled data from 11 controlled trials, and found that participants who actually took 792 to 2,000 IU of vitamin D daily had a 30% lower risk of hip fracture, and a 14% lower risk of non-vertebral fractures. Disability prevention A new Dutch study reports that 1,962 people aged 55 to 88 were at increased risk of developing limitations in performing everyday tasks if their blood levels of vitamin D (below 20 ng/mL) were low.  These tasks included: Walking up and down 15 stairs without a rest Dressing and undressing Sitting down and rising from a chair Cutting their toenails Walking outside five minutes without resting Using personal or public transportation The number of disabilities increased from 1 to 2 in those with low levels of vitamin D over a follow-up period of 6 years for the younger participants (under 65) and 3 years for the older participants.

Did You Know?

Mushrooms are a surprising source of vitamin D!  While the amount of vitamin D in most mushrooms is too low to make a significant contribution to your daily requirement, brief exposure (15 – 20 seconds) of mushrooms to ultraviolet light can produce more vitamin D than contained in a glass of fortified milk.  Mushrooms then provide significant amounts of vitamin D2, not D3 which is more highly recommended; however, findings from a small clinical trial showed that the D2 in mushrooms can boost blood levels of the vitamin as much as supplements.

What Level of Supplementation of Vitamin D is Appropriate?

It depends.  How much sun exposure do you get?  Is your skin colour one that will easily absorb vitamin D from the sun or not?  Is it winter or summer, or somewhere in between?  What is your age?  There is clearly no one answer for everybody.  Looking for recommendations isn’t much help either – they’re all over the map, and in my opinion, many are low.  On the other hand, it is possible to get too much of a good thing.  The following tables give you an idea of the variation in recommendations for daily and maximum doses. Recommended daily intakes from various organizations Vitamin D Council Endocrine Society Food and Nutrition Board Infants 1,000 IU/day 400-1,000 IU/day 400 IU/day Children 1,000 IU/day per 25 lbs of body weight 600-1,000 IU/day 600 IU/day Adults 5,000 IU/day 1,500-2,000 IU/day 600 IU/day, 800 IU/day for seniors Upper limits set by various organizations Vitamin D Council Endocrine Society Food and Nutrition Board Infants 2,000 IU/day 2,000 IU/day 1,000-1,500 IU/day Children 2,000 IU/day per 25lbs of body weight 4,000 IU/day 2,500-3,000 IU/day Adults 10,000 IU/day 10,000 IU/day 4,000 IU/day Very high levels of vitamin D can develop if you: Take more than 10,000 IU/day (but not equal to) every day for 3 months or more.  However, vitamin D toxicity is more likely to develop if you take 40,000 IU/day every day for 3 months or more. Take 300,000 IU in a 24 hour period. The more you weigh, the more vitamin D your body can handle; the less you weigh, the less vitamin D your body can handle.  The above cut-offs of 300,000 in 24 hours, or more than 10,000 IU/day for 3 months or more apply to average adult weight of 125 – 200 lbs. How much vitamin D is too much for children? Child’s weight Too much vitamin D and potentially toxic amount 25 lbs or less In 24 hours or less For over 3 months 50,000 IU 2,000 IU/day 25 – 50 lbs 100,000 IU 4.000 IU/day 50 – 75 lbs 150,000 IU 6,000 IU/day 75 – 100 lbs 200,000 IU 8,000 IU/day You need to know your blood levels of vitamin D in relation to the supplementation you are currently taking, and adjust it accordingly.  If you would like help with this complicated question, please contact me to arrange an appointment.

Supplements

Please check out the following Nature’s Sunshine supplements containing vitamin D on our website. Vitamin D3 1000 IU /store/#!/~/product/id=6402671 Super Vitamins & Minerals /store/#!/~/product/id=6402719 Sunshine Heroes Multiple Vitamin & Minerals /store/#!/~/product/id=6402735 Cal-Mag Plus D /store/#!/~/product/id=6402699 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, additional information about products, order products, and see information about our Clinic.

Reference

Vitamin D. http://examine.com/supplements/Vitamin+D/  Accessed October 3, 2013. 1 in 3 low in vitamin D. Tufts University Health & Nutrition Letter 2011;29(4):3. Janz T, Pearson C. Vitamin D blood levels of Canadians.  Health at a Glance. Statistics Canada, Catalogue no. 82-624-X, January, 2013. Devaraj S, Yun J-M, Duncan-Staley CR, Jialal I. Low vitamin D levels correlate with the proinflammatory state in type 1 diabetic subjects with and without microvascular complications. Am J Clin Pathol 2011;135:429-433. Vitamin D a possible tool in diabetes prevention. Tufts University Health & Nutrition Letter 2012;30(4):1,3. Exercise and vitamin D rated best bets for preventing falls. Tufts University Health & Nutrition Letter 2011;29(1):1-2. Berries linked to lower Parkinson’s risk plus new clues to the disease from ibuprofen and vitamin D. Tufts University Health & Nutrition Letter 2011;29(4):1-2. Seaman AM. Vitamin D might help some Parkinson’s patients. Reuters Health, New York, Wed. March 27, 2013 http://www.reuters.com/article/2013/03/27/us-vitamind-parkinson-idUSBRE92Q15L20130327  Accessed October 10, 2013. Al Mheid I, Patel R, Munrow J, et al. Vitamin D status is associated with arterial stiffness and vascular dysfunction in healthy humans. J Am Coll Cardiol 2011;58:186-192. Higher doses of vitamin D required to protect your bones. Tufts University Health & Nutrition Letter 2012;30(7):1,3. Are you getting enough vitamin D to prevent disability? Tufts University Health & Nutrition Letter 2013;31(8):3. Mushrooms a surprising source of vitamin D. Tufts University Health & Nutrition Letter 2013;31(6):7. Vitamin D Council http://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/ Accessed October 21, 2013. Vitamin D Council http://www.vitamindcouncil.org/about-vitamin-d/am-i-getting-too-much-vitamin-d/  Accessed October 21, 2013

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

THE POWER OF YOUR SUBCONSCIOUS MIND - SEPTEMBER 2013 - VOLUME 5 ISSUE 5

Introduction

I hope you enjoyed a wonderful summer!  Since the season has passed for sitting outside in the shade with a good book, this month I’m doing the reading for you and reviewing a book by Joseph Murphy called The Power of Your Subconscious Mind.1  I highly recommend you read it for yourself – it was first published in 1963, but Dr. Murphy was way ahead of his time in many ways, particularly in understanding and applying the Law of Attraction.  However, a word of caution is also in order.  The book reflects the values of the early 1960s, and things really have changed a lot since then.  Also, Dr. Murphy was a minister among other things; his language is often biblical, and there are many quotes from the bible. These aspects of the book may discourage a few readers, but there is a huge amount of excellent information.

About the Author2,3

Very briefly, Joseph Murphy wrote, taught, counseled, and lectured to thousands all over the world for nearly 50 years.  He was born in 1898, and educated in Ireland and England before he moved to the US.  He first became a pharmacist in New York after completing a chemistry degree.  In addition to being an ordained minister of the Church of Divine Science in Los Angeles for 28 years and later, in Laguna Hills, he obtained a PhD in psychology from the University of Southern California, which led to a writing career.  He died in 1981 after publishing 25 books in addition to his career as a minister and lecturer.

The Power of Your Subconscious Mind - Joseph Murphy

This book covers a multitude of topics – too many to review in detail in this newsletter.  Murphy devotes a lot of time to defining the subconscious mind and describing how it works.  He then covers many practical applications of the subconscious mind, e.g. “how to use the power of your subconscious for wealth.”  He also gives many examples of the Law of Attraction at work.  Although the Law of Attraction has been recognized since biblical times, it didn’t become popular until quite recently, and Murphy was ahead of his time in his writing and understanding of it.  (See our newsletter of May 2012 for a review of The Secret, which discusses the Law of Attraction in detail.) Murphy divides the mind into 2 spheres – the conscious mind and the subconscious mind.  His discussion of the conscious mind would correspond well with more recent writings.  In Murphy’s view, the subconscious mind includes not only the subconscious, but also what others refer to as the superconscious (e.g. Bruce Lipton in The Biology of Belief, see our newsletter of November 2012.)  Still others would call this the soul, or the part of us that is one with the universe/God or whatever you choose to call it. The marvelous power of your subconscious “You can bring into your life more power, more wealth, more health, more happiness, and more joy by learning to contact and release the hidden power of your subconscious mind. You need not acquire this power; you already posses it. But, you want to learn how to use it; you want to understand it so that you can apply it in all departments of your life.” This is a huge promise, but Murphy delivers.  He shows by giving many examples, as well as explaining in more detail how the subconscious works, how these statements are absolutely true. The conscious and subconscious minds Murphy suggests getting to know the 2 functions of your mind by thinking of yourself as a gardener planting seeds (thoughts) in your subconscious mind all day long, based on your habitual thinking.  “As you sow in your subconscious mind, so shall you reap in your body and environment.”  Beginning now to sow thoughts of peace, happiness, good will, “right action,” and prosperity, and accepting them fully in your conscious (reasoning) mind will result in your subconscious bringing about harmonious conditions. Outstanding differences and modes of operation Murphy likens the conscious mind to the navigator or captain of a ship who directs the ship and signals orders to men in the engine room.  These men do not know where they are going, but they follow the orders.  If the captain were to issue faulty orders, the ship would go on the rocks; the men in the engine room obey orders automatically.  The men in the engine room are, of course, analogous to the subconscious mind.  It does not reason, it bases its conclusions and actions on the information it is given, rightly or wrongly, given that the conscious mind accepts the information as true.  For example, if you repeatedly say you can’t afford something, your subconscious mind takes you at your word and sees to it that you will not be able to afford what you want.  Change your beliefs, and your circumstances will change; Murphy provides several examples to illustrate this (page 21). How your own mind works In this chapter, Murphy explains in more detail the roles of the conscious and subconscious minds.  For example, he clarifies that there are not 2 minds, but 2 spheres of activity within one mind.  Your conscious mind reasons.  The subconscious does not.  It, however, is creative.  It works by association and uses every bit of information collected over a lifetime to accomplish its mission.  The conscious mind is viewed as the objective mind, and the subconscious as subjective. Murphy provides a number of examples of the power of suggestion both for good and for ill.  He notes that a suggestion has no power in and of itself except if you accept it mentally.  Positive examples of autosuggestion include overcoming fear, restoring memory, and overcoming a nasty temper.   He gives examples of negative suggestions made by other people, and how we can either fall victim to them or ignore or overcome them.  He makes it clear, with examples, that false information accepted by the conscious and subconscious minds can literally create disease and even death – totally unnecessarily, of course.  This brings to mind the third of The Four Agreements by Don Miguel Ruiz, “Don’t make assumptions,” (see our newsletter of July, 2012).  We can choose to reject negative suggestions, and choose only positive ideas.  “Choose life!  Choose love!  Choose health!”  The miracle-working power of your subconscious “Your subconscious mind controls all the vital processes and functions of your body and knows the answer to all problems.  Your subconscious mind never sleeps, never rests.  It is always on the job.”  Murphy claims that the reason there is so much chaos and misery in the world is because people do not understand the interaction of their conscious and subconscious minds.  He says that when they work together as they should, you will have health happiness, peace and joy.  He says there is no sickness or discord when the conscious and subconscious work together harmoniously and peacefully.  He gives an example of how he had healed himself of a skin cancer that had been getting worse and not responding to treatment, many years earlier, based on the advice of a clergyman with “deep psychological knowledge.”  The clergyman used the analogy of a watch that had been made by a watchmaker, who knew how to repair that watch.  Likewise, the subconscious mind that had created his body from a single cell, knew exactly how to recreate it and heal it.  Murphy developed a simple prayer that he repeated for about 5 minutes 2 or 3 times a day, and in about 3 months his skin was completely clear.  The prayer can be found on pages 38-39 (of the ebook). Murphy discusses how to get the subconscious to work for you, by keeping you conscious mind busy with positive thoughts. Healings in ancient and modern times Murphy actually devotes separate chapters to healings in ancient and in modern times, with many extremely impressive examples.  He emphasizes that in all cases, the subconscious mind, and belief, were the healers. The tendency of the subconscious is lifeward You may not realize that over 90% of the brain’s activity is in the subconscious mind, and that only a small percentage of activity occurs in the conscious mind.  The subconscious mind not only oversees all vital functions but it is the source of intuition, hunches, impulses, intimations, urges, and ideas.  Murphy assures you that your subconscious works continually for your common good, and that it is always trying to help and preserve you from harm.  He emphasizes that it is normal to be healthy and abnormal to be sick. After describing how to get the results you want, Murphy then deals with a large number of specific topics as follows: How to use the power of your subconscious for wealth Your right to be rich Your subconscious mind as a partner in success Scientists use the subconscious mind Your subconscious mind and the wonders of sleep Your subconscious mind and marital problems While you might think that this topic would be more dated than some, it gives excellent examples of the Law of Attraction, and is therefore much less dated than you might expect. Your subconscious mind and your happiness Your subconscious mind and harmonious human relations How to use your subconscious mind for forgiveness How your subconscious removes mental blocks How to use your subconscious mind to remove fear How to stay young in spirit forever Selected points to remember Your subconscious mind is the builder of your body and can heal you.  Lull yourself to sleep every night with the idea of perfect health, and your subconscious will obey you. Use only positive affirmations, e.g., I can do all things through the power of my subconscious mind. The law of life is the law of belief.  A belief is a thought in your mind.  Do not believe in things to harm or hurt you.  Believe in the power of your subconscious to heal, inspire, strengthen, and prosper you. Change your thoughts and you change your destiny. Think good, and good follows.  Think evil, and evil follows.  You are what you think all day long. Your subconscious mind does not argue with you.  It accepts what your conscious mind decrees. You have the power to choose.  Choose health and happiness. . . . Choose to be cooperative, joyous, friendly, lovable, and the whole world will respond.  This is the best way to develop a wonderful personality. The suggestions and statements of others have no power to hurt you.  You can choose to reject the negative thoughts of others and accept only the good. Do not let others do your thinking for you. Choose your own thoughts and make your own decisions. Your subconscious mind controls all the vital processes of your body and knows the answer to all problems. Prior to sleep, turn over a specific request to your subconscious mind and prove its miracle-working power to yourself. The law of action and reaction is universal.  Your thought is action and the reaction is the automatic response of your subconscious mind to your thought.  Watch your thoughts! You can interfere with the normal rhythm of your heart, lungs, and other organs by worry, anxiety, and fear.  Feed your subconscious with thoughts of harmony, health, and peace, and all the functions of your body will become normal again. Keep your conscious mind busy with the expectation of the best, and your subconscious will faithfully reproduce your habitual thinking. The symptoms of almost any disease can be induced in you by hypnotic suggestion.  This shows you the power of your thought. A mental picture is worth a thousand words.  Your subconscious will bring to pass any picture held in the mind backed by faith. When your mind is relaxed and you accept an idea, your subconscious goes to work to execute the idea. The feeling of health produces health; the feeling of wealth produces wealth.  How do you feel? There is an enormous amount of information packed in this fairly short (180 pages) book.  Again, I think it’s well worth reading yourself.  If you think you would benefit by discussing any issues regarding the workings of the subconscious mind with me, please do not hesitate to contact our office to arrange an appointment.  Happy reading! 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, additional information about products, order products, and see information about our Clinic.

Reference

Murphy J. The Power of Your Subconscious Mind. Radford VA: Wilder Publications, 2007. Joseph Murphy. Wikipedia. http://en.wikipedia.org/wiki/Joseph_Murphy_(author)  Accessed July 31, 2013. Joseph Murphy (1898 – 1981) Prosperity writer extrordinaire [sic]. http://josephmurphy.wwwhubs.com/  Accessed July 31, 2013.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

SUN EXPOSURE - JULY 2013 - VOLUME 5 ISSUE 4

Introduction

For years now, we’ve been told to stay out of the sun, and if that’s not possible, to wear a sunscreen with a suitably high SPF, or a hat and long sleeves etc.  Well, now there’s good evidence that some sun is actually good for us.  The key, of course, is moderation.  The benefits are very impressive.  Have a safe and happy summer!

Sun Exposure – The Big Picture

While there’s no denying that too much sun can be unhealthy, overall, excessive UVR (ultra-violet radiation) exposure accounts for only 0.1% of the total global burden of disease in disability-adjusted life years (DALYs) according to the 2006 World Health Organization (WHO) report, The Global Burden of Disease Due to Ultraviolet Radiation. DALYs measure how much a person’s expectancy of healthy life is reduced by premature death or disability caused by disease.  Many diseases linked to excessive UVR exposure tend to be relatively harmless (with the obvious exception of malignant melanoma) and occur in older age groups, due to the long lag time between UVB exposure (and its accumulation) and the occurrence of disease. Therefore the burden of disease is fairly low in spite of high prevalence of some conditions. In contrast, the WHO report noted that a much larger annual disease burden of 3.3 billion DALYs worldwide may result from very low levels of UVR exposure. Those of us who live at higher latitudes (usually interpreted as farther north, but also true for far south) know that we see the sun a lot more in the summer than the winter.  We’re also aware that the sun is not nearly as high in the sky in the winter.  This means the sun’s rays are passing through a thicker layer of the earth’s atmosphere, which filters out many of the sun’s rays.  Therefore, we can’t get the UV exposure in winter that we can in summer – or the health benefits. Living at higher latitudes is associated with higher risk of dying from Hodgkin’s lymphoma as well as breast, ovarian, colon, pancreatic, prostate and other cancers.  Low sun exposure (or low levels of vitamin D) or residence at higher latitudes has been associated with increased risk of multiple sclerosis.  Also, UV exposure can suppress the clinical symptoms of multiple sclerosis independently of vitamin D synthesis.   There is a similar latitudinal gradient for type 1 diabetes.  There is also a connection with metabolic syndrome and type 2 diabetes, as well as heart disease.  However, not all of this may be attributable to low levels of vitamin D – see the next section. In summary, much more ill health can be attributed to too little sun exposure than too much.

Big News from a Recent Study

A recent study has shown that sun exposure protects against heart disease, and this protective effect is not due to higher vitamin D levels.  Scientists at the University of Edinburgh have gone as far as to say that the heart-health benefits of sun exposure may outweigh the risk of developing skin cancer.  In this landmark study, Richard Weller and colleagues found that when sun touches our skin, a compound called nitric oxide (NO) that helps lower blood pressure, is released into our blood vessels.  Dr. Weller, a senior lecturer in dermatology, says that the effect is such that overall, sun exposure could improve health and even prolong life, because the benefits of reducing blood pressure, which cuts the risk of heart attacks and strokes, far outweigh the risk of getting skin cancer.  The researchers noted that rates of high blood pressure and cardiovascular disease rise in winter and are tied to geographic latitude; i.e. they are higher farther north than closer to the equator.  They also point out that in northern Europe, for every death from skin cancer, about 100 people die of stroke and heart disease linked to high blood pressure.  This is the first study to show that NO is produced as a result of sun exposure from nitrates and nitrites which are stored just underneath the skin.  This is a big plus in addition to the long-known benefits of vitamin D from sun exposure.  Dr. Weller points out that the benefits of sun exposure are even greater in older people (“older” not precisely defined, since he was talking about people his mother-in-law’s age, who, he claims, he only knows is older than his wife!). I highly recommend watching Dr. Weller’s TED talk (see third reference for link).  It’s only 13 minutes, a small investment of your time, and he’s very entertaining as well as informative.  Also, you might want to review the benefits of NO that we discussed in the February 2013 newsletter (available at www.ramilas.com).

The Sun and Vitamin D Production

The sun is best known for its ability to boost your body’s vitamin D supply. Vitamin D can be synthesized in the skin as a result of exposure to UVB radiation. The initial photosynthesis produces vitamin D3, most of which undergoes additional transformations starting with the production of 25-hydroxyvitamin D (25[OH]D), the major form of vitamin D circulating in the blood stream and the form that is routinely measured to determine a person’s vitamin D status.  Although some of this conversion can take place in certain types of skin cells, most of the conversion takes place in the liver.  Another set of transformations occurs in the kidney and other tissues, forming 1,25(OH)D.  This form of the vitamin is actually a hormone, chemically similar to the steroid hormones.  1,25(OH)D accumulates in cell nuclei of the intestine, where it enhances calcium and phosphorus absorption, controlling the flow of calcium into and out of bones to regulate bone-calcium metabolism.  Michael Holick, a medical professor and director of the Bone Health Care Clinic at Boston University Medical Center, says, “The primary physiologic function of vitamins D is to maintain serum calcium and phosphorous levels within the normal physiologic range to support most metabolic functions, neuromuscular transmission, and bone mineralization.”

The Melanoma Paradox

Note that the UVA light that we’re exposed to indoors actually breaks down vitamin D3 formed by UVB (sun) exposure.  This has led to the finding that safe sun exposure can actually protect you from melanoma (the dangerous form of skin cancer).  In a study, indoor workers were found to have increased rates of melanoma because they were only exposed to UVA light, which is associated with skin damage and skin cancer.  These workers were found to get 3 to 9 times less sun exposure than outdoor workers and had correspondingly lower levels of vitamin D.    Most melanomas occur on the least sun-exposed areas of the body, and occupational exposure to sunlight actually reduced melanoma risk in a study reported in the June 2003 Journal of Investigative Dermatology. Moreover, although excessive sun exposure is an established risk factor for melanoma, continued high sun exposure was linked with increased survival rates in patients with early-stage melanoma in a study reported in 2005 in the Journal of the National Cancer Institute.

Other Benefits of Sun Exposure

Several skin diseases can be treated with solar radiation or UV radiation. (phototherapy) including psoriasis, vitiligo, atopic dermatitis and localized scleroderma.  UVA-induced NO, in addition to its beneficial effects on blood pressure, may also have an anti-microbial effect and even act as a neurotransmitter.  UV exposure is known to improve mood, reduce anxiety and stress through the release of endorphins. Gradual tanning increases melanin which acts as a sunscreen. Prevents some muscle pain. Helps prevent bone diseases:  Vitamin D prevents rickets and also helps prevent osteoporosis and falls in older people.  Fights seasonal affective disorder. Fights cavities, especially in children. A better night’s sleep – a good amount of daylight exposure is vital to maintain a normal circadian rhythm.

Moderation in Excess!

There is no single recommendation for how much sun is the ideal amount, partly because the answer depends on your skin colour.  Fair skinned people need less sun than those who are darker because darker skins do not absorb the UVB rays as readily.  It also depends on how deficient your levels of vitamin D are – the lower they are, the more sun you need to bring them back to a good level. Many experts are recommending a middle-ground approach that focuses on modest sun exposures.  The American Academy of Dermatology and most dermatologists (in the US) suggest sun protection in combination with vitamin D supplementation as a means of minimizing the risk of both skin cancer and internal cancers.  Brief, repeated exposures are more efficient at producing vitamin D.  Longer sun exposures cause further sun damage to skin and increase the risk of photo-aging and skin cancer, but do not increase vitamin D production, according to one expert. So what does all that mean?  Well, there are many different estimates of ideal amounts of sun exposure out there, but one that is in line with most others suggests that 12-15 minutes per day in sunlight could confer significant health benefits together with 2000 IU of vitamin D3. Without sun exposure, 4000 IU of vitamin D3 is recommended (as well as Arginine Plus Mixed Berry for NO, of course). Some sunlight enters the skin even through high SPF sunscreen, so people can maximize their dermal vitamin D production by spending additional time outdoors while wearing protection. It is always important to avoid burning!

Supplements

Vitamin D3 1000IU /store/#!/~/product/id=6402671 Arginine Plus Mixed Berry /store/#!/~/product/id=8132592 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, additional information about products, order products, and see information about our Clinic.

Reference

Mead NM. Benefits of sunlight: a bright spot for human health. Environ Health Perspect 2008;116:A160-A167 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/pdf/ehp0116-a00160.pdf  Accessed July 2, 2013. Juzeniene A, Moan J. Beneficial effects of UV radiation other than via vitamin D production. Dermato-Endocrinology 2012;4:109-117. Weller R. http://www.ted.com/talks/richard_weller_could_the_sun_be_good_for_your_heart.html  Accessed January 24, 2013. Paddock C. Sun exposure benefits may outweigh risks say scientists.  Medical News Today http://www.medicalnewstoday.com/articles/260247.php Accessed July 2, 2013. Borreli L. Sun exposure: vitamin D and other health benefits of sunlight. Medical Daily June 4, 2013. http://www.medicaldaily.com/articles/16179/20130604/sun-exposure-vitamin-d-benefits-uv-radiation-melanoma-blood-pressure.htm   Accessed July 2, 2013. Feeling sunny? 25 health benefits of sensible sun exposure. http://onlineradiologytechnicianschools.com/2010/feeling-sunny-25-health-benefits-of-sensible-sun-exposure/  Accessed July 2, 2013. Mercola JM. Are you making these sunshine mistakes? http://articles.mercola.com/sites/articles/archive/2012/09/29/sun-exposure-vitamin-d-production-benefits.aspx  September 29, 2012.  Accessed July 2, 2013.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

Anti-Aging Strategies - June 2013 - Volume 5 Issue 3

Introduction

Almost 3 years ago (August 2010) our newsletter was on the topic of anti-aging strategies.  New information is becoming available all the time, so I thought an update would be a good idea.  I hope you’re ready to enjoy a wonderful summer and that you find this information interesting and helpful. Aging affects our bodies and our minds to a certain extent, but it’s becoming more and more evident that our minds, i.e. how we think, can strongly affect how our bodies and minds actually age.  Pessimistic beliefs about aging generate negative health outcomes whereas positive beliefs result in positive health outcomes (See our November 2012 newsletter on The Biology of Belief by Bruce Lipton).  Of course, we also need a healthy diet, adequate sleep, physical and mental activity, and social engagement to age well. A recent British survey finds that people now consider middle age starts at 55 (as opposed to much earlier in previous surveys) and lasts until almost age 70.  However, almost 20% thought middle age only began at age 60, and 20% said that middle age is a state of mind, not something that begins at a certain age.

Physical Activity

Muscle mass and strength.  We stressed the importance of maintaining a good ratio between muscle mass and fat as we age, particularly since people with a higher ratio of muscle to fat have a higher metabolism, so they burn more calories and have less to worry about gaining weight.  We also noted that age does not decrease the ability of muscles to benefit from strength training such as weight training.  Anyone can regain muscle mass and strength, no matter what shape they’re in now.  It is well known that physical health has a direct impact on mental functioning as well. Exercise has been shown to offset a genetic marker for Alzheimer’s disease.  Researchers used PET scans to image the brains of 163 participants aged 45-88 who scored normally on a clinical assessment for cognitive functioning.  They identified 52 of the participants as carriers of AOPE-Ɛ4, a genetic risk factor for Alzheimer’s disease. Among sedentary APOE-Ɛ4 carriers, the scans showed greater build-up of amyloid plaques in the brain, which is associated with the development of Alzheimer’s disease.  However, the carriers who were physically active, meeting the American Heart Association guidelines for regular exercise, showed no more build-up of amyloid plaques than the brains of non-carriers.  Combining aerobics and weights is best to battle metabolic syndrome.  Brisk walking alone will help to ward off metabolic syndrome, but for best results, you should combine aerobic exercise with weight training according to an 8-month study of 198 men and women aged 18-70, who were overweight and had unhealthy levels of blood lipids such as triglycerides.  Participants were randomly assigned to weight training 3 days a week, 120 minutes a week of walking or a combination of the two.  Weight training did boost strength as expected, and aerobics improved fitness as measured by peak oxygen consumption.  But only the combined group experienced a drop in the prevalence of metabolic syndrome.  The researchers cautioned that they could not determine if the benefits seen by the ‘combined group’ were simply due to exercising more than the other groups.  Among the single activities, aerobics showed a greater improvement in health measures including weight. Omega-3s may enhance the effects of strength training.  Supplementing strength training with the omega-3s found in fish oil may make the weight training work better according to a small Brazilian study of 45 senior women.  It is believed that fish oil that is rich in omega-3s plays a role in the plasma membrane and cell function of muscles which may enhance the benefits of training. Even 15 minutes of exercise a day prolongs your life.  Even if you can’t convince yourself to get at least 30 minutes of exercise a day, a Taiwan study showed that 15 minutes of exercise a day was associated with a 14% lower mortality rate and an extra 3 years of projected life expectancy, compared to no exercise at all.  Every bit of exercise helps! Avoid too much sitting!  A Scottish study reported that people who spend at least 2 hours a day sitting in front of the computer or TV were more than twice as likely to suffer a cardiovascular event than those with less than 2 hours average daily screen time.  The heavy “recreational sitters” were also 52% more likely to die.  Even those who exercised when they weren’t sitting did not lower the risks associated with longer periods of sitting.  The study analyzed data on 4,512 participants in the 2003 Scottish Health Survey aged 35 and up and followed the participants for about 4 years.  A second study in Australia measured activity by having participants wear accelerometers for an average of 14.6 hours a day.  Among 4,757 adults, average age 46.5, longer sedentary time was associated with less healthy measures of HDL, cholesterol, insulin, insulin resistance, fasting triglycerides and C-reactive protein, as well as greater waist circumference. What can you do if your job demands a lot of sitting?  Get up and move around for as little as 1 minute.  Do this at least every 45 minutes.  This will improve your circulation, keep you mentally sharper, and even burn a couple of calories. Your brain benefits from exercise.  While some scientists may still say that the theory is speculative, improved circulation (blood flow) to the brain has to benefit the brain, as it does all other parts of the body.   Recent evidence links aerobic exercise to volume in the hippocampus, a part of the brain that’s key to memory.  Researchers assigned half of a group of 120 men and women in their mid-60s to a program of aerobic walking 3 times a week.  The other half enrolled in stretching classes and served as a control group.  Participants were tested for fitness and memory ability and given MRI scans to measure hippocampal volume.  It is normal for the hippocampus to shrink 1 – 2% per year with advancing age, contributing to memory loss and risk of dementia.  After a year, the participants in the aerobic walking group had gained an average of 2% in hippocampal volume, whereas the control group lost an average of 1.4%.  For those in the walking group, increases in hippocampal volume were related to improvements in memory.  This study also demonstrates that it’s never too late to start exercising for the benefit of your brain!

Nutrition

It’s equally true that it’s never too late to eat right.  An American nation-wide study of nutrition found that among 3,884 people aged 65 and over, those who ate the healthiest diet were less likely to die of cardiovascular disease and of all causes of mortality over a 13 year follow-up period.  Fibre from grains has been linked to living longer.  The US National Institutes of Health – AARP Diet and Health Study reports a link between dietary fibre and a reduced risk of death from cardiovascular, infectious and respiratory diseases, as well as from all causes after a 9-year follow-up.  Fibre from grains showed the strongest protective effect, while only a weak effect was seen for fibre from beans and vegetables, and none from fruit fibre.  However, even the participants consuming the most fibre barely met the current dietary guidelines, which could account for the lack of effect seen for vegetable and fruit fibre – participants may just not have been eating enough of them for an effect to be observed. I personally would not discount the benefits of fibre from fruits and vegetables. The Mediterranean diet continues to be linked to slower mental decline.  In a study of nearly 3,800 older Chicagoans, those who stuck most closely to a Mediterranean-style diet saw less cognitive decline with aging, and had brains that functioned as if they were several years younger. A diet that is good for your heart is also best for your brain. This further supports the Mediterranean-style diet, as well as the DASH (Dietary Approaches to Stop Hypertension) eating plan.  The DASH plan has been shown to lower blood pressure, and so may also help prevent Alzheimer’s disease and other dementia. Many supplements have been found to be helpful for slowing down and even reversing the symptoms of dementia.  A recent book, Awakening from Alzheimer’s: How 9 Maverick Doctors are Reversing Alzheimer’s, Dementia and Memory Loss, by Peggy Sarlin, details the recoveries of several individuals suffering from Alzheimer’s disease or other dementia as a result of taking a variety of nutritional supplements and other natural substances with results that far surpass available medications.  Among the supplements discussed in this book are MCT (medium chain triglyceride) oil, fish oil, coenzyme Q10 (Co-Q10) and mangosteen, which is found in Zambroza (see below). Take the Young at Any Age self-assessment quiz!10 Condition Yes No Osteoarthritis of the joints Are you overweight? Do you suffer from joint pain, especially in your hips, knees and fingers? Does one or more of your joints feel stiff, especially first thing in the morning or after periods of rest? Does one or more of your joints seem to be enlarged or misshapen? Have you ever suffered an injury to one or more of your joints? Low energy levels Do you frequently miss outings and events because you feel that you’re just too tired to enjoy them? Do you spend much of your free time sitting down? Do you seldom exercise? Do you suffer from excessive stress? Do you eat a poor-quality diet? Aging skin, hair and nails Do you frequently spend time outdoors without wearing sunscreen, a hat, and protective clothing? Does your skin often feel dry or rough? Do you smoke? Are your nails brittle? Is your hair thinner or less lustrous than it once was? Insomnia and poor-quality sleep Do you often have trouble falling asleep? Do you often awaken in the night and find it difficult to get back to sleep? Do you frequently doze off during boring meetings or dull television shows? Do you frequently wake up much earlier than you’d like? Do you often feel tired during the day? Forgetfulness Do you often walk into a room and forget what you came for? Do you often search for missing eye glasses and car keys? Do you occasionally have difficulty recalling the name of a movie, actor, or even a casual acquaintance? Do you frequently look up a phone number and then forget it before you’ve had a chance to dial it? Do you frequently write notes to remind yourself of things you need to remember? While these questions aren’t intended to provide a diagnosis, the more you answer in the affirmative, the more likely you are to have the relevant condition.

Supplements

Nature’s Sunshine offers a number of supplements that can help slow the aging process.  A few of them are listed here.  For a full list, please go to our web site at www.ramilas.com. GreenZone. Each capsule of GreenZone consists of green foods like sea algae and long-grown cereal grasses. Full of nutrient-rich goodness, green foods are the most healthful foods nature has to offer. Green foods not only help us sustain energy but boost the immune system, strengthen connective tissues and provide the body with the benefits of cleansing and detoxification. GreenZone contains the finest blend of whole foods, algae, and herbs balanced for the best utilization by our bodies. The 40-30-30 principle (% of carbohydrates, protein, and essential fat) has been incorporated into the formulation of this product. /store/#ecwid:mode=product&product=6402718 Zambroza is a blend of the most healthful fruits and nutritional supplements from all over the world. Zambroza is replete with xanthones, bioflavonoids and powerful antioxidants. Bioflavonoids give fruits and vegetables their bright colors. In the body, bioflavonoids enhance vitamin C absorption and help maintain collagen and capillary walls. They also aid in the body’s immune–defense system.  Zambroza contains mangosteen. /store/#ecwid:category=1823650&mode=product&product=7802979 Super Omega 3 Omega-3 fatty acids are one of four basic fats that the body derives from foods. (The other three are cholesterol, saturated fat, and monounsaturated fat). Some of the other fats, especially too much saturated fat, can be harmful to the body, but Omega-3s are good for the body and especially good for the heart and brain. NSP Advantage Super Omega-3 softgels contain more than 1,000 mg fish oil per capsule, with a ratio of 33:16 EPA to DHA. It also contains lemon to significantly reduce the aftertaste from fish oil and to reduce gas. /store/#!/~/product/id=23616372 Vitamin supplements are increasingly important as we age.  Please check our web site for multi-vitamins, B vitamins, vitamin C, D and E. Co-Q10 (coenzyme Q10) is a vitamin-like nutrient that fuels the body’s cells with special benefits to the circulatory system. Much like a car engine burns fuel to produce energy, the body’s cells burn nutrients to produce body energy. Co-Q10 is the catalyzing agent the body needs to convert raw nutrients into useable fuel. /store/#ecwid:mode=product&product=6402632 MCT (Medium Chain Triglyceride) oil (and unrefined coconut oil), which contains medium chain triglycerides, help to boost lean muscle mass.  Perhaps even more importantly, they can help maintain and restore mental clarity.9  We sell MCT oil only, from our office, not online. HSN-W is designed to supplement nutrients for the protective tissues of the body, particularly the hair, skin and nails. This combination is high in nutrients necessary for structural system maintenance: silicon, sodium, chromium, iron, magnesium, potassium, selenium, vitamin A and zinc. /store/#!/~/product/category=1546924&id=6402695 Everflex Cream is a fast-acting topical pain reliever that goes on light, is non-greasy and easily absorbed, and doesn’t stain clothing. It has potential for anti-inflammatory and pain-relieving effects. The penetrating action of EverFlex Analgesic Cream provides temporary relief of aches and pains of muscles and joints associated with backache, lumbago, strains, bruises, sprains and arthritic or rheumatic pain, pain of tendons and ligaments. It is also useful for tired, aching muscles. Its active ingredient is menthol.  /store/#!/~/product/category=1546924&id=6402697 RE-X is a sedative and tranquilizing formula high in calcium, manganese, selenium, zinc and niacin. /store/#!/~/product/category=1546919&id=6402650 Gotu Kola has been used in India and China for thousands of years. Its traditional uses are to support mental acuity, rejuvenate the brain, sharpen thinking, and enhance memory. Gotu kola has been cited in Indian sources for its ability to enhance intelligence and improve memory. /store/#!/~/product/id=6402755 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, additional information about products, order products, and see information about our Clinic.

Reference

Middle age begins at 55 years, survey suggests. BBC News, September 17, 2012. http://www.bbc.co.uk/news/education-19622330 7 surprising findings about exercise and your health. Tufts University Health & Nutrition Letter 2012;30(2):4-5. Sit or get fit? Tufts University Health & Nutrition Letter 2011;29(2):4-5. More proof staying physically active keeps your aging brain sharp. Tufts University Health & Nutrition Letter 2011;29(9):1-2. It’s never too late to eat right. Tufts University Health & Nutrition Letter 2012;30(3):6-7. Fiber from grains linked to living longer. Tufts University Health & Nutrition Letter 2011;29(3):1-2. Mediterranean-style diet linked to slower mental decline. Tufts University Health & Nutrition Letter 2011;29(2):8. Whole-diet changes may reduce Alzheimer’s risk. Tufts Health & Nutrition Letter 2011;29(7):1-2. Sarlin P. Awakening from Alzheimer’s: How 9 Maverick Doctors are Reversing Alzheimer’s, Dementia and Memory Loss. Lexington VA: Online Publishing & Marketing, LLC, 2012. Young at any age: take charge of your health and reclaim your vitality. Soundconcepts, 2007.

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic

THE HABIT OF HEALTH - MAY 2013 - VOLUME 5 ISSUE 2

Introduction

This month I’m inviting you to take the challenge and develop the habit of health!  That sounds like a tall order, but don’t worry, I’m going to discuss how we can make changes in small, ‘do-able’ steps that will result in permanent change with minimal stress.

The Habit of Health – What Do I Mean?

First, I want to define the ‘habit of health.’  Adequate regular physical activity and sleep are important components, as is drinking enough, good quality water.  Having said that, I’m going to focus on nutrition from here on. Of course, it’s important to eat a diet that contains lots of fresh fruits and vegetables, legumes and whole grains, while minimizing refined carbohydrates, processed foods, saturated fats, red meat and alcohol. In addition to these basics, Nature’s Sunshine’s Habit of Health is a unique program that addresses the basic categories of essential nutrients to help you build a nutritional foundation strong enough to endure the challenges of life. Fibre: Fibre is vital in supporting intestinal function and proper digestion, which helps you get the most out of the foods you eat.  It adds bulk to the diet and promotes regularity.  Fibre has also been found to help lower cholesterol and reduce the risk of colon cancer.  The recommended daily intake of fibre is 25 to 40 grams, yet studies show many people consume less than half of that amount. Psyllium Hulls Combination:  /store/#!/~/product/category=1546916&id=8221411 Bowel Build:  /store/#!/~/product/id=6402607 (also contains chlorophyll) Omega-3: Essential fatty acids (EFAs) are just that – essential.  Your body used them in a variety of ways to support the nervous system, improve circulation and even build healthy cells.  Omega-3 fatty acids regulate heart rhythm, keep arteries from clogging and help maintain a healthy bloodstream.  They improve the function of cells that line the arteries and reduce cholesterol.  With so many benefits, it’s surprising to know that 8 out of 10 people don’t get enough EFAs in their diet. Super Omega 3:  /store/#!/~/product/id=23616372 Enzymes: Enzymes are specialized proteins that help accelerate necessary chemical reactions within the body.  Digestive enzymes work to transform foods into simpler, more usable materials.  All the food and nutritional supplements you consume won’t be as beneficial if they are not sufficiently broken down and absorbed by the body.  Enzymes unlock the benefits of vitamins, minerals, and proteins and put them to work inside the body. Digestive enzymes: /store/#!/~/product/category=1546916&id=6402586 Probiotics: The human body is home to a host of microorganisms that work together with the body to create and maintain optimal health.  Probiotics are dietary supplements that contain these helpful microorganisms that work to improve overall health.  Probiotics are most prominent in the intestinal system.  They act as natural health promoters by populating the gastrointestinal tract with friendly microbes, which strengthens intestinal defenses, boosts immunity and promotes greater health on several levels. Bifidophilus Flora Force:  /store/#!/~/product/category=1546917&id=6402609 Chlorophyll: In plants, chlorophyll absorbs sunlight and converts that energy into life-sustaining carbohydrates.  Structurally, chlorophyll is amazingly similar to hemoglobin, the red pigment in human blood.  Due to this similarity, chlorophyll supports the body’s immune response, promotes circulatory health and has amazing pH balancing benefits. Chlorophyll:  /store/#!/~/product/id=6402716 Antioxidants: Antioxidants are a special class of nutrients that protect your body against harmful free radical.  Left unchecked, free radicals cause cellular damage that may lead to an impaired immune system and a host of other health concerns.  Antioxidants may also help reduce heart disease, and they work to heal and maintain healthy flexible cell membranes.  The National Academy of Sciences recommends 5 or more servings of antioxidant-rich fruits and vegetables per day.  With today’s standard diet rich in processed foods, most people consume far less. Zambroza: /store/#!/~/product/id=7802979 Super Trio (A 30-day complete nutritional program):  /store/#!/~/product/id=6402720 Multivitamin: Vitamins and minerals are the basic building blocks of a healthy body and greatly impact your overall health.  They may help reduce diabetic tendencies, lower colon cancer risk and reduce the risk of heart disease.  Many vitamins and mineral also help the body overcome the effects of stress.  Studies show that, with the increasing prevalence of processed and refined foods, less than 5 percent of the world gets enough vitamins and minerals from their diet. Super Vitamins and Minerals:  /store/#!/~/product/id=6402719 I’m sure you’ve read many claims that the solution to your problem lies in just 1 little pill or other remedy.  The truth is, there is no single remedy that can address all your needs.  Your body is a complex combination of tissues, organs and systems.  And each system has needs that must be addressed to achieve optimal health.

Your Habits Are the Result of Your Beliefs1

You perceive and experience life according to your beliefs.  Your actions and words reflect your beliefs.  You are what you believe you are.  Your habits stem from your beliefs.  You cannot expect to change a negative habit into a positive one if your underlying belief remains negative.  Therefore, to successfully and permanently transform your bad habits into good ones, you must also change your beliefs. But this isn’t so hard.  Your beliefs are simply thoughts that you’ve had repeatedly.  They are not carved in stone.  They are not even necessarily true.  And they can be changed. You can work on changing the habit and the belief at the same time; you don’t have to change your belief first.  For example, you can work on believing that you have healthy eating habits (e.g. with affirmations, see below) as you are in the process of changing your eating habits. You were not born with your habits, either good or bad.  Most of our beliefs, and therefore, habits, are formed from ages 0 to 6 when we absorb everything we see and hear, and don’t have the capacity to edit, or to decide for ourselves which advice we agree with and which we do not.  These beliefs are in our subconscious, as are our habits.  Our subconscious mind helps us function on “automatic pilot” so we don’t have to consciously think about everything we do, e.g. how to walk, how to drive a car (some habits are acquired later in life).  Habits are intended to serve us well and free up our conscious mind to think and learn new information.  However, when you realize that a habit or belief is not serving you well, you can take steps to change it, and it’s pretty easy.

Take the Challenge – Change Your (Nutrition) Habits?

Estimates vary regarding how long it takes to change a habit, from 21 to 30 days – take your pick, I’m sure individuals vary, and while 21 days may be enough for many people, others may need 28 or 30 days.  For the sake of simplicity, we’ll talk about 21 days here since that’s pretty commonly accepted, but don’t feel that number’s carved in stone. 21 days is the amount of time it takes for a new behavior to become automatic or part of your routine, so that you will stick with it without having to consciously focus on it. Clearly, you must want to make the change.  You need to clearly see the benefits of the change.  And you need to believe that you can make the change you’re contemplating. Set reasonable goals:  Rome wasn’t built in a day, as they say.  Don’t try to entirely revamp your health habits all at once.  Break down your goals into small, very specific and doable (and measurable) components, and get started on making small changes.  For example, implement one of the healthy nutrients listed above, such as fibre, and figure out how to make sure you include that in your diet every day.  Then move on to the next one, and so on. You don’t have to wait until one habit is fully established to begin working on the next change.  Add changes as quickly as you feel comfortable doing so.  However, one change per month is a good average.  (This theory can be applied to other areas of your life too.) Use affirmations:  Write or record affirmations about the changes you commit to making.  Read or listen to these affirmations at least twice a day, ideally first thing in the morning and again in the evening.  For example, to continue with the idea of introducing more fibre into your diet, you might say, “Every day I add a tablespoon of [chia seed/flaxseed/your choice of fibre] to my cereal.”  That would be a good start.  Note that the affirmation is in the present tense, and it is positively worded (no negative words, like no or not). Reward yourself for your successes:  But do it with something healthy, not with a return to junk food!  For example, after a week of healthy eating you might treat yourself to a pedicure (or some other non-food treat). Keep track of your progress:  Keep a daily journal to document your successes and also your lapses.  If you’re having trouble sticking to a change, you may need to alter your strategy or change some beliefs about what you’re trying to change.  The more detailed your journal is, the better you will be able to keep track of your progress and to see what works for you and what doesn’t. Good luck!  I hope you will “take the challenge.”  Your good health is worth it.  Please let me know if you have any questions or concerns. 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, additional information about products, order products, and see information about our Clinic.

Reference

Kotsos T. Changing habits – your habits or your life. http://www.mind-your-reality.com/changing_habits.html  Accessed April 15, 2013. Krauss Whitbourne S. From bad to good habits in five achievable steps. Psychology Today. August 23, 2011. http://www.psychologytoday.com/blog/fulfillment-any-age/201108/bad-good-habits-in-five-achievable-steps  Accessed April 11, 2013. Dodaro M. 10 steps to starting a new hapit and creating lasting change in your life. From: The MindBody FX lifestyle: Mastering The Mind-Body Connection For Permanent Weight Loss, 2010. http://life.gaiam.com/article/10-steps-starting-new-habit-and-creating-lasting-change-your-life  Accessed April 11, 2013

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.

Closing

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. Sincerely, Ramila Padiachy Ramila's Healing Arts Clinic