Food Addiction: Eatertainment

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Woman overeating because of a food addiction

Food Addiction, it’s a Thing

Patients often tell me that they eat when they are either bored or lonely. They can be very structured and disciplined with their diet otherwise, but this emotional eating is their dietary undoing. It doesn’t help that food manufacturers strive to make foods as addictive as possible. There was an excellent book review on eating as entertainment and food addiction in the New Yorker several years ago. I’ve borrowed this excerpt from it because I couldn’t have written it better:

“David A. Kessler, a former commissioner of the Food and Drug Administration, says that it’s not that sweet and oily foods have become less expensive; it’s that they’ve been re-engineered while we weren’t looking.  Kessler spends a lot of time meeting with (often anonymous) consultants who describe how they are trying to fashion products that offer what has become known in the food industry as “eatertainment.” Fat, sugar, and salt turn out to be the crucial elements in this quest: different“eatertaining” items mix these ingredients in different but invariably highly caloric combinations. A food scientist for Frito-Lay relates how the company is seeking to create “a lot of fun in your mouth” with products like Nacho Cheese Doritos, which meld “three different cheese notes” with lots of salt and oil. Another product-development expert talks about how she is trying to “unlock the code of craveability,” and a third about the effort to “cram as much hedonism as you can in one dish.”

Kessler invents his own term—“conditioned hypereating”—to describe how people respond to these laboratory-designed concoctions. Foods like Cinnabons and Starbucks’ Strawberries & Crème Frappuccinos are, he maintains, like drugs: “Conditioned hypereating works the same way as other ‘stimulus response’ disorders in which reward is involved, such as compulsive gambling and substance abuse.” For Kessler, the analogy is not merely rhetorical: research on rats, he maintains, proves that the animals’ brains react to sweet, fatty foods the same way that addicts’ respond to cocaine.”

If you would like to read the whole article, which is excellent, here’s the
link:

XXXL: Why are we so fat? By

If you are struggling with food addiction, get healthy eating advice from our naturopathic doctors. Book now.

Root Cause Medicine

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boy seeking the root cause of health problems, always asking why

Naturopaths are Always Asking “But Why?”

This blog post comes to us courtesy of my son, when he was 3. At that time his favourite phrase was “but why?”.   This has me firmly convinced that he’ll make an excellent naturopathic doctor one day. You see, it’s an inherent part of the job that you must always be asking yourself the question “but why?” in order to get to the root cause of the problem.

You can insert your own health condition here but as an example I’ll use asthma.

Say you or your loved one has asthma.

The first question we have to ask is, but why?

Because your bronchi restrict in response to certain stimuli, like pet dander, dust, exercise or cold weather.

But why?

Because you have developed a hypersensitivity to those things.

But why?

Maybe because you had excessive stress and you became depleted in vitamin C and B6, or maybe you hate fish and you’re allergic to nuts so you are low in essential fatty acids, or maybe you took antibiotics that messed up your gut bacteria or your liver isn’t clearing toxins effectively and environmental toxicity has created excessive inflammation in your body.  Our naturopathic doctors, Dr. Frank and Dr. Vong will ask all kinds of questions of you to get to the bottom of these.

But why?

Maybe because of an improper diet, or poor absorption of vitamins/minerals, or stress-related depletion of the nutrients you need to keep your immune system healthy or for your liver to do its job.

But why?

The Root Cause

You get the idea, at some point you’ve reached the end point of explanations and there’s where you need to start to treat the root cause of the problem. In a simplistic world we could give herbs to open up the bronchi, but that’s nowhere near the root cause of the problem. Without asking “but why?” we would only be masking the underlying cause rather than treating it.

The “but why?” philosophy can be applied to any life situation, not just health problems. In health and in life, I do think it’s important to keep asking the question to eventually get a satisfactory answer and a place to start finding solutions.

Our naturopathic doctors are experts at asking “but why” to get to the root cause of any health concern.  Book now.

By Dr. Pamela Frank, BSc(Hons), ND

8 Harmful Food Additives

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health risks of food additives like sugar, msg, BHT

Subtract These 8 Additives

Here’s a list of 8 food additives that are major health minuses and why:

  • Sodium nitrite – found in processed meats like bacon, deli style sandwich meats and ham.   Nitrite additives have been linked to cancer, specifically bladder and gastric cancer because they are converted into cancer causing nitrosamines in the body.
  • BHA & BHT – found in cereals, gum, chips and oils.  These have also been linked to promotion of lung cancer.
  • Monosodium glutamate (MSG)- is used as a meat tenderizer and flavour enhancer in many processed and packaged foods, and is notorious for being added to Chinese food. MSG has been linked to migraines and other neurological effects.
  • Trans fats – trans fats are found in prepared foods and are used to extend the shelf life of the product. Intake of trans fats has been linked to heart attack, stroke and kidney problems.
  • Aspartame and Acesulfame-K – These artificial sweeteners are found in many low calorie and/or diet products, like diet soda.  They have been linked to weight gain, insulin resistance and neurological effects.
  • Food colorings/dyes (Blue, Red, Green, Yellow) – Dyes are found as additives in a variety of prepared foods and candy and even in a prenatal multivitamin known as PregVit.  There are surprisingly few published studies on the safety of food dyes. Some food dyes have been banned because of the adverse effects, while others are still allowed. Studies have linked certain dyes to cancer and allergic reactions in animal models.
  • Potassium bromate – Potassium bromate is found as a food additive in flour and barley treatment. It induces oxidative stress and may promote cancer in the hormone producing (endocrine) glands.
  • White sugar – By now we all know how unhealthy sugar is.  You’ll find sugar as an additive in completely unrelated foods like canned peas, so read labels. We know sugar intake is linked to obesity, hormonal imbalances, diabetes, insulin resistance and metabolic syndrome.

For the complete list of food additives allowed in Canada, click here.

References:

Song P, Wu L, Guan W. Dietary Nitrates, Nitrites, and Nitrosamines Intake and the Risk of Gastric Cancer: A Meta-Analysis. Nutrients. 2015 Dec 1;7(12):9872-95. doi: 10.3390/nu7125505.

Vikis HG, Gelman AE, Franklin A, Stein L, Rymaszewski A, Zhu J, Liu P, Tichelaar JW, Krupnick AS, You M. Neutrophils are required for 3-methylcholanthrene-initiated, butylated hydroxytoluene-promoted lung carcinogenesis. Mol Carcinog. 2012 Dec;51(12):993-1002. doi: 10.1002/mc.20870. Epub 2011 Oct 17.

Holzhammer J, Wöber C. Alimentary trigger factors that provoke migraine and tension-type headache.  Schmerz. 2006 Apr;20(2):151-9.

Rubinstein A1, Elorriaga N1, Garay OU1, Poggio R1, Caporale J1, Matta MG1, Augustovski F1, Pichon-Riviere A1, Mozaffarian D2. Eliminating artificial trans fatty acids in Argentina: estimated effects on the burden of coronary heart disease and costs. Bull World Health Organ. 2015 Sep 1;93(9):614-22. doi: 10.2471/BLT.14.150516. Epub 2015 Jun 23.

Suez J, Korem T, Zeevi D, Zilberman-Schapira G, Thaiss CA, Maza O, Israeli D, Zmora N, Gilad S, Weinberger A, Kuperman Y, Harmelin A, Kolodkin-Gal I, Shapiro H, Halpern Z, Segal E, Elinav E. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature. 2014 Oct 9;514(7521):181-6. doi: 10.1038/nature13793. Epub 2014 Sep 17.

http://cspinet.org/new/pdf/dyes-problem-table.pdf

Carrots and Cancer

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girl with veggies, carrots, tomatoes, celery, zucchini

Another Reason to Eat Your Carrots

A 2009 study showed that the more servings of carotenoid-rich vegetables pre-menopausal women eat every day, the lower their risk of developing breast cancer.

Eating at least two servings of vegetables high in vitamin A, beta carotene, alpha carotene, lutein and zeaxanthin each day reduced the risk of breast cancer by 17 percent in pre-menopausal, but not post-menopausal women.

Carotenoids are powerful anti-oxidants or anti-oxidant precursors. Beta carotene, one of the carotenoids, is found in carrots, kale, and other dark green leafy vegetables.  Vitamin A is found in liver (blech!).  Fortunately, your liver can convert beta carotene into vitamin A, so you don’t necessarily need to eat liver to get it.  Alpha carotene, the little talked about sister to beta, is found in the same vegetables as beta.  Broccoli, kale, kiwi, squash and spinach are rich in lutein and zeaxanthin.  Lycopene is another carotenoid found in tomatoes, especially cooked tomatoes like tomato sauce.

Carotenoids have been shown to interfere with estrogen signaling, moderating the effects of estrogen, which might explain why their cancer-preventing effects would be limited to pre-menopausal women who have higher levels of estrogen.

SOURCE: International Journal of Cancer, June 15, 2009.

To help you get more carotenoids in your diet, there’s a scrumptious carrot salad recipe on our website, here

The Importance of Play

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kid playing, play outside

Play Time is for Grown-ups

By Dr. Pamela Frank, BSc(Hons), ND

After an afternoon on the skating rink, I thought it might be worthwhile emphasizing the importance of playing. Playing teaches kids coordination, adult roles, social interaction, and basic problem-solving skills. But it’s not just for kids. Play is important no matter what
your age.

Play is good for your health. Outdoor play often involves exercise, relieves stress and releases a whole range of feel-good chemicals in your brain.  A few weeks back, my son and I had some spare time, so we headed out to the playground at his school.  He wanted to play hide and seek. I was all “I don’t want to, it’s for kids, I’m too big, I’m too old, blah, blah, blah…”  I had all the excuses not to, but he was persistent and so I acquiesced.  You know what?  I had a blast, we had fun, we laughed, we played and we bonded because of a game of hide and seek.  Best of all it involved NO electronic devices, no special equipment, no expensive membership or admission fees.

Playing is good for your brain, too. It creates a state of hyper-creativity that literally changes the way you see the world.

It unites your mind and body. In play, the gap between physical sensation and mental sensation is bridged.

Playing creates social bonds. It is a rock-solid foundation for social behaviour. Hence the adage, the family that plays together stays together!

Fortunately, there’s an easy, natural and proven effective remedy for play deprivation: go out and do it!

In this day and age, it’s easy to get caught up in being all adult, serious, busy, goal oriented, getting stuff done, work, work, work, emails etc.  It’s equally important to take some time off to play, have fun, be social and bond with those you are closest to.

The Health Benefits of Avocados

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how to choose ripe avocados, avocado benefitsAvocado Health Benefits: Guacamole Anyone?

Definitely right up there with the best superfoods, avocados are bursting with health benefits, here are the top nine:

1. Prostate Cancer Inhibition

2. Oral Cancer Defense

Certain compounds in avocados seek out and destroy pre-cancerous and cancerous oral cells.

3. Breast Cancer Protection

Avocado is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

4. Eye Health

Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

5. Lower Cholesterol

Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

6. Heart Health & Stroke Prevention

One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don’t. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

7. Better Nutrient Absorption

Research has found that certain nutrients like carotenoids are absorbed better when eaten with avocado.

8. Glutathione Source

Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

9. Vitamin E Powerhouse

Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.

How to choose a ripe avocado:

You don’t want it to be too mushy, but on the other hand you don’t want it too hard.  It should be brownish all over rather than green, slightly soft to pressure but not mushy.

To help you get all these fantastic benefits deliciously there are recipes on our website for Asparagus and Avocado Salad and Spinach, Avocado and Mango Salad.

4 Ways to Get the Most from a Massage

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registered massage therapy by a registered massage therapist or RMT

How to Get the Most from Massage Therapy

By Helen Bhavnani, Registered Massage Therapist

Massage therapy offers many health benefits.  Here are a few tips to help you make the most of a massage treatment.

  1. Do the stretches, or other self-care activities, that our awesome massage therapists (Helen, CJ, Sam or Lois) give you at the end of your treatment. We give these exercises to you because we want you to feel better longer!
  2. Ask questions. If you’re unclear about anything, please ask us to clarify.  If you think of something after you get home, call or email us especially if you are not sure about how often you should be coming for treatment.
  3. Come more often. Sometimes we can’t properly treat you in only one session. You will often feel better after one treatment, but find that soon afterward you go back to feeling aches and pains again. This means the underlying cause is not fully resolved. So like anything, give it a little more time. If massage is not helping your condition, we will always refer you to someone who we think will.
  4. Give us feedback. If you want us to change something about the way we do your
    treatment, if you’re not comfortable with something, or if you feel it would be more effective if we did something differently, please tell us. You know your body best. We want you to have the best experience possible, and it’s your treatment. We are there for you!
  5. Hydrate.  Before and after a treatment it’s a good idea to drink plenty of water to help the body flush out waste that has been mobilized by the massage.

Tips for Your Best Year Ever!

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health tips 2016

5 Tips for a Healthy & Happy 2016

By Dr. Pamela Frank, BSc(Hons), ND

  1. Find a new passion. Take yourself out of your comfort zone to try something you’ve always wanted to or something you’ve admired from afar.  Take up knitting, golfing, belly dancing, cricket, extreme frisbie, wake boarding, skateboarding, badminton, karate, learn circus feats or Mandarin the list goes on and on. Variety is the spice of life and keeps it interesting and fun.
  2. Challenge yourself.  Along the lines of #1, you never know whether you might be the world’s best juggler or rock climber if you never try. Setting new goals and accomplishing them provides you with a sense of self-satisfaction and confidence.
  3. Never overindulge two days in a row.  Everybody has a binge now and then, but the key is to regroup right after and get back on track with healthy eating habits. The gross feeling the next day helps reinforce the benefits of taking good care of yourself the rest of the time.
  4. Exercise your mind and body every day.  Physical activity reduces stress, and improves every aspect of your health.  Even 5 minutes per day of exercise is better than none, although a good goal is 6 hours per week of exercise.
  5. Plan adventures. Life can get mundane without something exciting to look forward to.  Planning a trip and finding interesting out of the way things to do while you are there adds to the anticipation and the end experience.  Happy memories are one of life’s greatest riches.

Foot Pain

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woman with foot pain ankle pain or heel pain
Suffering from Foot Pain?

How to Reverse Foot Pain for Happy, Healthy Feet

The human body is like a house, it needs a stable foundation. Our feet are our foundation and problems in them may result in foot pain as well as problems throughout the rest of the body.

Your feet are supported by three arches of fascia, muscles or ligaments – the transverse arch, which runs across the ball of your foot and two longitudinal arches, from the toes to the heel.

We spend a great deal of time standing, walking and running on hard surfaces in ill-fitted shoes. Therefore up to 80% of us may at some point have troubles with our feet. One of the most common problems is the collapsing of the arch. The result is “overpronation” or inward rolling of the ankles and feet when we walk. Daily activities such as walking, standing, jumping and running pull on the plantar fascia causing microscopic tears, inflammation, and pain known as plantar fasciitis. There may be a sharp pain in the heel or along the arch of the foot and it is often worse first thing in the morning or after periods of inactivity.

Over-pronation can also result in increased strain along the inside of the knee, internal rotation of the hip, and/or un-leveling of the pelvis all of which may affect the back. Improper alignment can lead to early wear and tear and cause conditions such as arthritis, bunions or hammer toes.

Helpful Hints for foot pain:

  • Soft tissue techniques and joint alignment by your chiropractor will help
    with correction and healing of the problem.
  • Proper arch support is also very important. For mild problems, shoes with built-in arch support or a good pair of over the counter inserts should be enough. In moderate to severe cases, custom-fitted orthotics will offer greater benefit.
  • Be consistent with orthotic use. You will benefit most by wearing them in all of your shoes. In the summer, wear custom orthotic sandals whose footbed is comprised of your own custom made orthotic.
  • Run on proper surfaces. Grassy surfaces or running tracks are ideal. Dirt paths tend to get packed hard, so try running alongside them. Pavement and cement are very hard on our feet; surfaces such as these should be avoided.
  • Proper hydration – your whole body benefits

Strengthening exercises and preventative measures for foot pain:

  • In bare feet place a hand towel on a smooth floor. Use your toes to scrunch and pull the towel toward you. This strengthens the muscles that naturally support your arches.
  • Stand with feet hip distance apart. Press big toes into the floor while lifting the other eight toes, then press those eight toes into the floor while lifting big toes.
  • While sitting, roll your entire foot over a tennis ball, or in very acute cases you can use a frozen water bottle.

By Dr. Kim Macanuel, BSc, DC.

For help with foot pain, musculoskeletal problems or orthotics contact Chiropractor Dr. Darlene Buan-Basit at 416.481.0222 or by email at Dr. Darlene Buan-Basit at chiropracticpilates@rogers.com

Sprouts and Stomach Cancer Bugs

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broccoli sprouts that can help fight h pylori and stomach cancer

Broccoli Sprouts and H. Pylori

Eating broccoli sprouts can help keep stomach cancer-causing bacteria at bay, research from Japan shows.  This study supports the emerging evidence that they may be able to prevent cancer in humans.

Broccoli and broccoli sprouts contain glucoraphanin, a substance the body metabolises into the powerful anti-inflammatory and antioxidant sulforaphane, Dr. Akinori Yanaka of Tokyo University of Science and his colleagues note in their report.

Sulforaphane can kill Helicobacter pylori, a bacterium strongly associated with stomach cancer. The researchers had 48 people who were already infected with H. pylori eat 70 grams per day of broccoli or alfalfa sprouts (which don’t contain sulforaphane) for eight weeks. In the men and women eating broccoli sprouts, markers of gastric inflammation were significantly reduced. Markers indicating the amount of H. pylori in gastric tissue also fell, but neither changed in the people eating the alfalfa ones. Once the study participants stopped eating them, their markers of inflammation and H. pylori levels returned to pre-study levels.

Researchers conclude: “The findings in this study strongly suggest that sulforaphane has promise both as an antibacterial agent directed against H. pylori and as a dietary preventive agent against the development of human gastric cancer.”

SOURCE: Cancer Prevention Research, April 2009.

Chinese Medicine & Food

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how to eat healthy according to chinese medicine

Eating Well According to Chinese Medicine

In Traditional Chinese Medicine, food is heavily relied upon as medicine. What and how you eat affects the function of your digestive organs which in turn influences the qi (energy) and function of all of the organs.

Here are the key rules for eating according to Chinese medicine principles:

  1. Timing – it is best to eat at the same time every day.  7-9 a.m. is considered to be the “stomach” time, while 9-11 a.m. is the “spleen” time.  Both organs are essential to digestion in Chinese medicine.  Eating a hearty breakfast between 7-9 a.m. works with the timing of the internal organs.
  2. Weather temperature – External cold temperatures dictate the consumption of warmer foods like soups and stews, external heat calls for colder foods like salads
  3. What you are doing while eating – You should be focused on eating, not watching TV, talking on the phone, surfing the internet, driving, walking etc.
  4. Quantity – You should eat to the point of 2/3 satiety, to allow some reserves in the digestive tract for the process of digestion.
  5. Cooked vs Raw – in Chinese medicine, consumption of too  many raw foods (lots of salads and raw fruit) is damaging to the spleen (considered one of the organs of digestion in Chinese medicine).  This is why salads aren’t on the menu much in Chinese restaurants.  It’s better to eat foods lightly cooked like steamed or stir-fried to avoid damaging digestion.

Probiotics for Chronic Fatigue Syndrome

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woman with chronic fatigue

Can Probiotics Help Chronic Fatigue Syndrome (CFS)?

Probiotic (good bacteria) supplements can help some people with chronic fatigue syndrome feel better report Swedish researchers who conducted a small study. Evidence is increasingly pointing toward the need for individualized treatment for chronic fatigue syndrome. The cause of this condition, characterized by debilitating fatigue that doesn’t get better with rest and may be worsened by physical or mental activity, remains unclear, although there is evidence that dysfunction in the neuro-hormonal system or the immune system could be involved.

Why Would Probiotics Help CFS?

Given that there is a close connection between the gut and the immune system, as well as the central nervous system it’s not surprising that probiotics can help relieve chronic fatigue syndrome.  I would particularly expect this type of treatment to be helpful in patients who have required antibiotic treatment, who have digestive issues as well and/or who suffer from recurring yeast infections.

3 Ways to Help Chronic Fatigue Syndrome

  1. Reduce your stress level.  Stress negatively influences the immune system, and depletes the adrenal glands.
  2. Restore healthy levels of vitamin C, B5, B6, Magnesium and Zinc. These vitamins and minerals are in high demand under stress, become depleted, negatively affecting the function of the adrenals, the production of neurotransmitters and muscle function.
  3. Support healthy gut bacteria with the right probiotics. The benefits in CFS were seen with a specific strain known as Bifidobacter infantis.  Good quality probiotics will guarantee the bacteria count until the time of expiry (not the time of manufacture).  FOS in probiotics will often cause an aggravation and I would recommend avoiding supplements that contain FOS.

By Dr. Pamela Frank, BSc(Hons), ND

Probiotics and Chronic Fatigue References:

Galland L. The gut microbiome and the brain. J Med Food. 2014 Dec;17(12):1261-72. doi: 10.1089/jmf.2014.7000.

Groeger D, O’Mahony L, Murphy EF, Bourke JF, Dinan TG, Kiely B, Shanahan F, Quigley EM. Bifidobacterium infantis 35624 modulates host inflammatory processes beyond the gut. Gut Microbes. 2013 Jul-Aug;4(4):325-39. doi: 10.4161/gmic.25487.

 

CoQ10

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structure of CoQ10
What is CoQ10?

CoQ10, also known as coenzyme Q10 or ubiquinone, is a naturally-occurring compound found in every cell in your body.  It is vital for healthy heart and muscle function, among other things.

Why is Coenzyme Q10 Important?

CoQ10 plays a key role in producing energy in the form of ATP in your mitochondria.  These are the energy powerhouse of your cells. Every cell in your body needs enough of this coenzyme to have enough energy to work properly.

What is Associated with Low Levels of CoQ10?

Low levels of CoQ10 are found in patients with heart failure, cardiomyopathy, Parkinson’s disease and those on cholesterol-lowering medications called statin drugs.  CoQ10 supplementation has been proven to improve these conditions.  Taking CoQ10 also helps diabetics improve their blood sugar control and blood pressure.  Topical application of CoQ10 in the mouth can help with periodontal (gum) disease.

What Causes Low Levels of CoQ10?

Statin medications can reduce levels of ubiquinone, and cause fatigue, muscle pain, muscle tenderness, muscle weakness, nighttime cramping, and tendon pain.  We always recommend supplementation if you are taking statin drugs.

Recent research has also suggested a role for CoQ10 in infertility.

The Best Food Sources of CoQ10 (mg per serving)

Pork heart (24 mg)

Beef heart (4.8 mg)

Chicken leg (2.0 mg)

Herring (0.7 mg)

Trout (1.1 mg)

What are the Best CoQ10 Supplements?

Not crazy about those food options? Quality supplements are available through excellent manufacturers like Metagenics, Douglas Labs and Xymogen.  Metagenics has formulated a nanomicelle CoQ10 that delivers 1,000 times smaller molecules than other formulas, which places the active ingredient closer to cell membranes. It has been demonstrated in a study to be more bioavailable, increasing plasma levels by 25-50%, so less supplementation is required.  Douglas Labs offers a lozenge that may help gum disease.  Xymogen’s CoQMax has been shown in clinical trials to be over eight times more absorbable than powdered CoQ10 and more than twice as bioavailable as other oil-based or so-called “nano”-dispersed formulas on the market.

If you are thinking of supplementing with Coenzyme Q10, it’s best to speak to one of our naturopaths for expert advice about which one is best for you.  Call us at 416-481-0222 or book online here.

Authored by Dr Pamela Frank, BSc(Hons), Naturopath

CoQ10 References:

Skarlovnik A, Janić M, Lunder M, Turk M, Šabovič M. Coenzyme Q10 supplementation decreases statin-related mild-to-moderate muscle symptoms: a randomized clinical study. Med Sci Monit. 2014 Nov 6;20:2183-8. doi: 10.12659/MSM.890777.

Wang LW, Jabbour A, Hayward CS, Furlong TJ, Girgis L, Macdonald PS, Keogh AM. Potential role of coenzyme Q10 in facilitating recovery from statin-induced rhabdomyolysis. Intern Med J. 2015 Apr;45(4):451-3. doi: 10.1111/imj.12712.

Ben-Meir A, Burstein E, Borrego-Alvarez A, Chong J, Wong E, Yavorska T, Naranian T, Chi M, Wang Y, Bentov Y, Alexis J, Meriano J, Sung HK, Gasser DL, Moley KH, Hekimi S, Casper RF, Jurisicova A. Coenzyme Q10 restores oocyte mitochondrial function and fertility during reproductive aging. Aging Cell. 2015 Oct;14(5):887-95. doi: 10.1111/acel.12368. Epub 2015 Jun 26.

Stressed?

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tips for man feeling stressed

Feeling Stressed?

We all experience stress in our lives from time to time. Stress is a normal physical response to events that threaten us, or upset our balance in some way. In these situations, our body kicks into high gear with the “fight or flight” response, the feeling of being stressed. This response can actually be helpful in certain stressful situations where you need to defend yourself, or stay focused (like in an emergency situation).

However, because the body doesn’t distinguish between physical and emotional threats, some of us can become stuck in a “stressed-out” state . Long-term exposure to stress can lead to serious health problems.

Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, as well as increase the risk of heart attack and stroke.

There are many ways in which we can relieve tension, stress, and anxiety. Massage therapy is an excellent way to help manage stress. Massage can help to get rid of muscle tension (often a direct physical symptom of stress), reduce stress and anxiety, and it’s thought to even boost your body’s immune system. More research is needed into the subject of stress and massage, but studies have shown that patients being treated for cancer who received regular massage reported less anxiety, pain, and fatigue than those who did not receive regular massage.  Six out of nine studies on children and adolescents found that they were less stressed and fatigued with the addition of complementary treatments like massage therapy to conventional cancer treatment.

Talk to your RMT about massage therapy for stress management.

Here are 5 tips for relaxation between your massage treatments:

  1. Schedule downtime.  Relaxation time every day is as important as eating well and exercising.
  2. Yoga or meditation.  Research on both shows reductions in stress hormones with regular practice.
  3. Socialize.  Social interaction can help relieve stressful situations and provide much needed support.
  4. Reduce your caffeine intake.  Caffeine is a stimulant and while it may give you a boost, at the same time it taxes your adrenal (stress) glands.
  5. Sleep.  Make sleep a priority.  Research shows that at least 7-7.5 hours per night is ideal.

Massage and Stress References:

Garner B, Phillips LJ, Schmidt HM, Markulev C, O’Connor J, Wood SJ, Berger GE, Burnett P, McGorry PD. Pilot study evaluating the effect of massage therapy on stress, anxiety and aggression in a young adult psychiatric inpatient unit. Aust N Z J Psychiatry. 2008 May;42(5):414-22. doi: 10.1080/00048670801961131.

Lopes-Júnior LC, Bomfim EO, Nascimento LC, Nunes MD, Pereira-da-Silva G, Lima RA. Non-pharmacological interventions to manage fatigue and psychological stress in children and adolescents with cancer: an integrative review. Eur J Cancer Care (Engl). 2015 Sep 16. doi: 10.1111/ecc.12381.

 

How To Survive a Hectic Lifestyle

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how to survive a hectic lifestyle

6 Ways to Survive a Hectic Lifestyle

By Dr. Pamela Frank, BSc(Hons), ND

Schedule “Me” Time

Take a certain amount of time every day just for you. Read a book, enjoy a cup of tea, take a walk, have a bath, get a pedi, have a massage, or do a craft (colouring for adults is hot right now!).

Exercise Every Day

Exercise is an investment in your short and long term health. It is the best stress reducer and it helps prevent every chronic illness. Walk, jog, bike, run, swim, dance, do a class, take karate, do some yoga,, whatever, just make it a priority like you would brushing your teeth or having a shower.

Take Vacations

Don’t be a martyr and forgo vacations in favour of work. Vacations will help you recharge and you’ll come back more productive afterwards.

Re-evaluate Priorities

Should work really be the most important thing in your life? Why?

Bolster Your Adrenal Glands

The fast pace depletes the necessary ingredients for your adrenal glands to perform their job, then you can’t deal with the hectic pace as easiliy. Take B5, B6, C, Magnesium and Zinc along with adaptogens like ashwagandha, rhodiola, schisandra and eleuthrococcus.

Get at least 7 hours of sleep every night

It doesn’t have to be 8 hours per night, but it should be at least 7 to allow your body to recover and recharge. Staying up to work on a project will hinder your performance the next day.

Book an appointment with one of our naturopathic doctors now for more advice about how to lead your healthiest, happiest life possible.

Antibiotics are Not For Colds

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woman with a cold sneezing wondering about antibiotics

Should You Take Antibiotics for Colds?

Every time they come down with something, some people beg their doctor for antibiotics that:

  1. Can cause diarrhea and destroy healthy bacteria in the digestive tract
  2. Land more than 140,000 people in the emergency room every year
  3. Only help about one in 4,000 patients avoid a serious complication
  4. And do nothing to relieve their symptoms (because they only work for bacteria, not the viruses that are causing their cold symptoms)

Antibiotics are well known to be useless for colds, influenza, most sore throats and the vast majority of bronchitis cases, because those illnesses are caused by viruses. Antibiotics kill only bacteria. Every time people take unneeded antibiotics, they encourage the growth of bacterial strains that resist antibiotics, creating hard-to-control “superbugs” like MRSA.

Nonetheless, half of antibiotic prescriptions still go to people with viral illnesses.

There is a time and place for antibiotics and they save many lives, but they need to be used sparingly and judiciously.

Here are better options than taking antibiotics when you have a cold or the flu:

  1. Do all the things you know you should do to keep your immune system healthy – get good sleep, reduce your stress, drink lots of water, avoid sugar and processed foods, cut out alcohol.
  2. Boost your immune system’s efforts to fight off the virus with herbs like echinacea and reishi mushroom extract.
  3. Whip up some Gingerbread Cookie tea to help ease your cold symptoms:Gingerbread Cookie Tea for Colds

    5-6 cups of water

    Fresh ginger root sliced (~ 2 tbsps)

    A couple of cinnamon sticks

    ½ teaspoon lemon or orange zest

    Bring to a boil briefly; reduce to a simmer in a pot with a tight fitting lid for 20-40 minutes (10 minutes for kids).

    In a mug put:

    Juice of ½ lemon

    1 teaspoon raw honey

    Add the simmered ginger, cinnamon, citrus peel decoction and enjoy. Reheat on stove throughout the day. This formula tastes good, is antimicrobial, anti nauseant, clears mucous, and helps enhance or clear a fever.

Comfort Food

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 comfort food baked apples low carb dessert

Reaching for Comfort Food? How not to Gain Weight over the Holidays

As the weather is getting colder everyone starts reaching for the comfort food. Unfortunately most of us don’t reach for “skinny” comfort food. Usually we reach for the starchy, sweet and creamy and in doing so we gain some extra weight. A little extra weight over the winter is a perfectly natural thing, provides a little more insulation against the elements. But if you had enough padding already and don’t need to add some, then it’s time to rethink comfort foods or at least do some behavior modification:

  • Have just one bite – Remember how awesome the taste is of that first delicious bite of pumpkin pie? Do the rest of the bites have the same impact?  Probably not.  The biggest kick is in that first bite.  So savor the first bite (or two or three), but once you’ve lost that initial oomph, put the rest aside.
  • Move more – You can buy yourself some wiggle room by adding some extra exercise to your day.  Know you’re going out for a big meal?  Throw in an extra bout of cardio or weights to burn off some extra ahead of time.  It may also put you in a more healthy mindset that you don’t really want to undo by binging on junk.
  • Pick your Poison – Love, love, love pumpkin pie but only so-so about the whip cream?  Have it plain then.  Not a fan of stuffing but love yams?  Take one and not the other.   Be selective and be moderate.
  • Healthy alternatives – No one wants to feel deprived, especially over the holidays. Here are some healthier swaps for some of your favourites:

Healthier comfort food recipes:
Replace high fat cream soups with our Cream of Squash Soup
Replace regular pumpkin pie with our Crustless Pumpkin Pie
Replace apple pie with a Baked Apple
Replace milkshakes with Fresh Fruit Smoothies

Time for Cranberries!

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cranberries are heart healthy

The Health Benefits of Cranberries

It’s the time of year that you can find cranberries easily in the grocery store. It’s a good time to pick up a few bags and throw them in the freezer for future use. Here are some of the health benefits of cranberries:

  • Prevention of Urinary Tract Infections – The proanthocyanidins found in cranberry appear to block E. coli bacteria from sticking to the cell walls of the uterus and bladder.
  • Reduction of Dental Plaque – It is believed that cranberry juice can inhibit the aggregation of bacteria that cause dental plaque.
  • Anti-Cancer Activity – The proanthocyanidin compounds found in cranberry may exhibit some anti-carcinogenic activity.
  • Heart Disease – Cranberry extract has been shown to inhibit low density lipoprotein oxidation reducing the risk of heart disease.
  • Kidney stones – Quinic acid,abundant in cranberries, may help to prevent the development of kidney stones.

There’s a brand recipe on our website for Mulled Cranberry Apple Cider, click here to enjoy.

Sleep: Too Much of a Good Thing?

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Woman can't sleep due to insomnia

Can You Sleep Too Much?

A good night’s sleep is essential for health. But oversleeping has been linked to a host of medical problems, including:

Diabetes:People who sleep less than 5 hours per night or more than nine hours each night have a 50 percent greater risk of diabetes than people who sleep seven hours per night.

Obesity:One recent study showed that people who slept for 9 or 10 hours every night were 21 percent more likely to become obese over a six-year period.

Headaches:Sleeping longer than usual can cause head pain. Researchers believe this is due to the effect oversleeping has on certain neurotransmitters in the brain, including serotonin.

Back pain: No more lying in bed if your back hurts and make sure your mattress is in good shape.

Depression:Roughly 15 percent of people with depression sleep too much. This may in turn make their depression worse, because regular sleep habits are important to the recovery process.

Heart disease:The Nurses’ Health Study, which involved nearly 72,000 women, showed that women who slept nine to 11hours per night were 38 percent more likely to have coronary heart disease.

Death: Multiple studies have found that people who sleep nine or more hours per night have significantly higher death rates. No specific reason for this correlation has been determined.

So be sure to get your zzzzzz’s, but not too much!

Pigging Out Provokes Inflammation

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Woman overeating causing inflammation

Can You Reduce Inflammation by Eating Less?  Yes!

By Dr. Pamela Frank, BSc(Hons), ND

Overeating can make your brain go haywire, prompting a cascade of damage that may lead to inflammation and subsequently diabetes, heart disease and other ills.

Eating too much activates a normally dormant immune system pathway in your brain, which sends out immune cells to attack and destroy invaders that are not there. This finding could help explain why obesity causes or contributes to so many different diseases.

Studies that have shown that obesity causes chronic inflammation throughout the body. This inflammation is found in a range of diseases related to obesity, including heart disease and diabetes.

Suffering from chronic pain and inflammation? Maybe you need to look at your portion sizes.

4 Tricks to Reduce Portion Sizes

  1.  Use smaller plates
  2. Keep serving dishes off the dinner table
  3. Drink 2 glasses of water before each meal
  4. Start your meal with a bowl of soup