health - Forces of Nature Wellness

Our Best 10 Health Tips for 2020

January 21, 2020 by Dr. Pamela Frank, BSc(Hons), ND

health and wellness tips for 2020 — How to Be Healthy

This year will be different. This year you will turn things around and realize your health and happiness goals. You’ve got this! How do we know? Because we’re going to work together on making sure that you know exactly what to do and how so that you can be your best self in 2020. Here’s our quick list of simple, proven tips and tactics that will make it easier to be healthier than ever this year.

It Takes Time

It’s important to start off with realistic expectations when you’re making changes like these. Remember that new habits take a while to “stick.” One study found that 66 days is the average time to establish a new habit, while other sources say it takes 3 weeks. There’s a wide variation so be patient with yourself. Don’t give up if you have little slips now and then. You’re only human, after all. Just keep regrouping. Tenacity is one of the most important success attributes.

Set Yourself Up For Success

Also, be sure to set yourself up for success by creating an environment that minimizes your distractions. For example, if you’re trying to cut back on alcohol, you might find it easier to meet up with friends on walks in a park or at a board game cafe instead of somewhere that exposes you to temptation, like at a pub. That’s an obvious example, but you can take that philosophy further by taking a good look at your routines, your companions, and your home to make sure that you’re supporting your goals. If your normal drive to or from work entails passing by a bakery that you just can’t resist, think about revamping your route. One of the best things that Starbucks ever did for me was to close the location closest to my home!

10 Health Tips For A Healthy, Happy 2020

Ready to start having the best year ever? Here’s how.

1. Keep your body hydrated

You’ve heard this many times. Despite all the urging to drink more water, did you know that many of us still walk around in a state of perpetual dehydration? It’s true. Did you also know that when we’re feeling tired or hungry, we often don’t realize that what we really need is just a big glass of water?

How much water should you drink? There’s no universal answer to this question. There’s never been research showing that we have to get 8 glasses per day. But, it doesn’t hurt to use that figure as a benchmark. Another good indicator is the color of your urine: It should be clear and the color of pale straw. Pay close attention to your thirst cues. Often by the time that we are aware that we’re thirsty, we’re already dehydrated. I find it helps people to get in the routine of drinking more water if they start their day with two cups of it first thing when they get up. It seems to prompt their thirst mechanism to cue them to drink more often throughout the day.

2. Take five minutes to meditate

If you find the concept of meditation too intimidating, focus on achieving just five minutes of stillness. Yes, just five minutes of mindful meditation makes a difference in your physical and mental health. Don’t believe me? Check out these studies:

Following 5-minute mindfulness, meditation participants experienced enhanced both mental state attribution and empathic concern
A brief mindfulness exercise, conducted in a routine office visit, produced a significant reduction in state anxiety for early psychosis patients, regardless of symptom burden
Even a 10-15 minute single training session induces sustained home meditation practice (of 5 minutes duration) that helped patients in recovery for opioid addiction and was associated with a lower risk of relapse.
A 3-minute mindfulness exercise, conducted in a routine office visit, produced a significant reduction in state anxiety for early psychosis patients, regardless of symptom burden.

Fit 5 minutes into your routine when you wake up in the morning or before you go to sleep at night. In the time it takes you to scroll through your Instagram feed, you could take an important step towards lowering your blood pressure, your risk of depression, your anxiety, and much more.

You can find many meditation apps and videos on the Internet, but here’s a short primer on how to meditate.

Find a quiet spot where you are free from distractions or interruptions.
Sit or lie down in a comfortable position.
Close your eyes.
Inhale through your nose and all the way into the bottom of your lungs.
Ignore outside noises.
Set your focus internally.
Breathe all the way into your belly, use your diaphragm.
Focus on rhythmically breathing.
Focus your thoughts on inner tranquility. If you have difficulty not thinking about things, try repeating a meaningless word in your mind. An easy way to come up with such a word is to take a random word and spell it backward. Repeat this word over and over in your mind and bring your mind back to it if it starts to wander.

3. Focus on whole foods

Whole Foods. The world is full of complicated diet plans, but this one step is key. Eat foods as close to their natural state as possible. For example, instead of a piece of apple pie, have an apple.

Where to Shop. Think about your average grocery store trip. You want to buy as much food from the outside edge of the store as possible. This is where the grocery store places produce (fresh and frozen), meats, and fish. By shopping the perimeter of the store, you will buy more whole foods like produce and lean healthy protein, instead of processed food like crackers, chips, cookies and pop.

Buy Local. One thing that also makes this step a bit easier is to buy local as often as possible. Check out your local farmer’s market or farm store, for example. You’ll be eating produce that hasn’t traveled from who-knows-where, so it will be fresher. Fresh, local produce tastes better because it is picked closer to when it is ripe. Plus, you’re helping to reduce your carbon footprint and protect the environment.

4. Stretch!

It might feel like stretching at the end of your workout is a waste of time. After all, you’ve done the important stuff, like improve your cardio and build strength, right? However, stretching improves your flexibility and mobility, reduces your risk of injury, and reduces your stress levels. So take some time at the end of your workouts, or when you first wake up, to stretch out your muscles. Yoga is one of the best exercises because it incorporates strength, balance, and stretching for flexibility.

5. Unplug Yourself

What’s the first thing you do when your electronic device is experiencing problems? Unplug it. That’s also good advice for humans. When you’re stressed, overwhelmed, or just tired, consider putting your phone away for a while. You might be surprised by the results.

In fact, more and more research is pointing to the negative effects of screen time on our mental health, as well as our physical health. “Tech neck” is just one example. If you find device detox challenging, don’t hesitate to get help. This may be a bit ironic, but there are apps that can help you cut down on screen time. Personally, I have a timer on my Instagram. A pop-up flashes on my screen to tell me when I’ve hit my ten-minute limit.

6. Eat for gut health

Scientists are learning more about the importance of the gut-brain-axis connection. What does this mean? In simple terms, the bacteria in your gut influence your moods and vice versa. Did you know that you make more serotonin in your gut than you do in your brain?

When your gut microbiome is out of balance, you experience many health problems, including that annoying “brain fog” feeling. You also suffer from the effects of a weakened immune system.

Fortunately, the solution is simple and delicious. Eating fermented foods like kimchi, sauerkraut, and natural yogourt like kefir restore the balance of bacteria in your gut. Eating foods high in fiber helps to fuel that bacteria. Prebiotic fiber like inulin cultivates good bacteria, particularly Bifidobacteria that keep your colon healthy. Inulin is found in foods like chicory root and asparagus. You can also take inulin as a supplement. Our naturopathic doctors are the experts on rehabilitating your gut.

7. Rethink the sweet treats

The harmful effects of sugar extend far beyond damaging your teeth and your waistline. Your skin, heart, moods, teeth, immune system and hormones are all hurt by this tasty poison.

However, what makes avoiding sugar particularly tricky is that it’s often hidden. You probably know to avoid cake, but sugar is also found in everyday items like salad dressing and spaghetti sauce. So when you’re trying to cut down on sugar, start by reading the labels on all processed foods. Or avoiding processed foods altogether. It’s super simple to make your own clean salad dressing by combining lemon juice, sea salt, and olive oil or balsamic vinegar and olive oil.

The other reason that it is so hard to cut down on sugar is that it is highly addictive. Food is not normally considered to be a substance of abuse. Based on the similarities between the effects of intermittent sugar access and drugs of abuse on behavior and brain chemistry, sugar meets the criteria for a substance of abuse and may be “addictive” for some individuals when consumed in a “binge-like” manner. The effects are similar, although smaller in magnitude, to cocaine or morphine.

So how do you quit sugar? Similarly to how you would break any addiction. Read our tips for quitting alcohol. You can apply those same tips in your efforts to quit sugar or smoking or any other habit you are looking to change.

Keep your blood sugar stable to keep sugar cravings at bay. Cravings are very hard to plow through, save yourself that challenge by having a little protein and a healthy dose of healthy fats with each of your meals.

8. Help others

Looking for a way to improve your physical health, boost your overall life satisfaction, and reduce your risk of depression? The solution may lie outside of yourself. In other words, if you place more attention on helping others, you could be the one who benefits. Studies show that volunteering benefits mental and physical health, life satisfaction, social well-being, and depression.

9. Take a walk outside

Just a short walk outside every day improves your:

Circulation
Vitamin D levels
Blood sugar
Immunity
Cortisol level
Mood
Muscle tone
Cardiovascular health

Just 30 minutes a day is enough to reap the benefits. Look for excuses to get outside in place of driving, or start the day with a nice stroll. Walk to work. Run errands on foot instead of by car. Having a dog makes a walk every morning a no-brainer for me.

10. Smile and have fun!

Sometimes it feels like the road to health is paved with hard work and sacrifice. However, simply choosing to view a healthy lifestyle with an attitude of gratitude makes it easier to carry out your plans. After all, things like eating well, resting, and getting some exercise add to your life. Focus on the fun aspects: try new recipes, walk with friends, find a volunteer job that lets you explore a long-buried interest. You’ll be happy that you did!

Are you ready to have a great year? We are definitely ready to help you take charge of your health for a fantastic, healthy 2020! When you are assembling your healthcare team, consider adding an osteopath, psychotherapist, acupuncturist, dietitian, naturopathic doctor or chiropractor to your health experts. We can help with ANY health issue, no matter how big or small.

By Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor

Book an appointment for help with your health now

Health Tips Research:

https://care.diabetesjournals.org/content/early/2013/06/03/dc13-0084

https://www.ncbi.nlm.nih.gov/pubmed/19306107

https://www.ncbi.nlm.nih.gov/pubmed/28693551

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504679/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

https://www.ncbi.nlm.nih.gov/pubmed/25329321

https://www.ncbi.nlm.nih.gov/pubmed/31825240

https://www.ncbi.nlm.nih.gov/pubmed/31758665

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.695.830&rep=rep1&type=pdf

https://pdfs.semanticscholar.org/7a75/29a9e6401679016ab78f398eaaf4487aff84.pdf

Organic Food: Is it Worth It?

August 1, 2019September 13, 2018 by Dr. Pamela Frank, BSc(Hons), ND

Should You Buy Organic Food?

How would you describe “organic food” in three words or less? Good for you? Expensive? Neither of these is a wrong answer.

You may often hear in vague terms about how organic food is good for you and good for the environment. But, if you walk into any grocery store you’ll see how organic food is priced significantly higher than conventional produce. Sometimes nearly double! Why is that? Although we want to do the right thing for our bodies and our planet, are the premium prices really worth it?

Unlike conventional farming, which uses synthetic fertilizers to boost crops with chemicals, organic foods are fertilized by organic matter. The difference is that compost and animal manure slowly nourish the soil. These organic fertilizers release their nutrients gradually over time, provide a wider range of minerals and in their naturally-occurring proportions. This slow and steady approach is much better for the soil, building it up rather than depleting its nutrients. Organic crops are also not sprayed with toxic pesticides and herbicides. Because of the lack of synthetic fertilizers, pesticides and herbicides, an organic crop will yield approximately 20% less produce than its non-organic counterpart.

Is Organic Food Worth It?

So what’s a healthy and eco-conscious consumer to do? Do you buy into the hype without really knowing if organic is better? Is the difference truly worth the extra cost?

According to a new study in Nature Plants, yes, it’s worth it!

Organic agriculture has been proven to be beneficial and sustainable in numerous key areas, including its ability to:

These are all great reasons to make a difference with your dollars by supporting the organic food movement. But chances are that you’re still wondering….

How does organic food actually benefit me?

Organic food has more vitamins and minerals

Without the use of pesticides, organic fruits and vegetables must fend for themselves. They naturally fight off insects by producing more of their own antioxidants. Did you know that organic broccoli produces more vitamin C than conventional broccoli as a natural pesticide? Studies show that organic foods contain 18 – 69% more antioxidants than conventionally grown crops. This means that organic eaters consume nearly twice as many cancer-fighting, age-reversing, immune-boosting antioxidants every day!

In addition to those awesome antioxidants, one study also shows that organic foods have higher levels of iron, phosphorus, and magnesium than conventionally raised crops.

Meanwhile, remember those synthetic fertilizers we mentioned earlier? Well, they spur plant growth via high levels of nitrogen. The downside to this is that it causes conventionally grown crops to have higher levels of sugars and starches as opposed to the protective antioxidants found in organic foods.

So, which would you rather be eating – high antioxidants or high starch and sugar?

Organic food is less toxic than conventionally grown crops

It’s something we all assume when we think of “organic,” but it’s good to know that there is scientific proof backing that assumption. A meta-analysis of 343 peer-reviewed studies conducted by the British Journal of Nutrition found that conventional crops have higher levels of the toxic, heavy metal cadmium as well as more pesticide residues.

Researchers have also found an increased cancer risk in children near California strawberry farms that use pesticides. And in recent news, the large agricultural corporation Monsanto, which manufactures glyphosate herbicides, just lost a lawsuit with a cancer patient – Dewayne Johnson. Mr. Johnson had regularly applied glyphosate weed killer on the school lawns that he maintained. The company now owes him 289 million dollars after internal company documents proved that Monsanto has known for decades that glyphosate could cause cancer. If the name glyphosate sounds familiar, it’s because there is speculation that people suffering from gluten intolerance, are in fact reacting to the glyphosate sprayed on gluten-containing crops. Stephanie Seneff is a senior research scientist at MIT. The following is an abstract from a paper co-authored by Dr. Seneff:

Celiac disease, and, more generally, gluten intolerance, is a growing problem worldwide, but especially in North America and Europe, where an estimated 5% of the population now suffers from it. Symptoms include nausea, diarrhea, skin rashes, macrocytic anemia and depression. It is a multi-factorial disease associated with numerous nutritional deficiencies as well as reproductive issues and increased risk for thyroid disease, kidney failure and cancer. Here, we propose that glyphosate is the most important causal factor in this epidemic. Fish exposed to glyphosate develop digestive problems that are reminiscent of celiac disease. Celiac disease is associated with imbalances in gut bacteria that can be fully explained by the known effects of glyphosate on gut bacteria. Characteristics of celiac disease point to impairment in many cytochrome P450 enzymes, which are involved with detoxifying environmental toxins, activating vitamin D3, catabolizing vitamin A, and maintaining bile acid production and sulfate supplies to the gut. Glyphosate is known to inhibit cytochrome P450 enzymes. Deficiencies in iron, cobalt, molybdenum, copper and other rare metals associated with celiac disease can be attributed to glyphosate’s strong ability to chelate these elements. Deficiencies in tryptophan, tyrosine, methionine and selenomethionine associated with Celiac disease match glyphosate’s known depletion of these amino acids. Celiac disease patients have an increased risk of non-Hodgkin’s lymphoma, which has also been implicated in glyphosate exposure. Reproductive issues that are associated with Celiac disease, such as infertility, miscarriages, and birth defects, can also be explained by glyphosate. Glyphosate residues in wheat and other crops are likely increasing recently due to the growing practice of crop desiccation just prior to the harvest. We argue that the practice of “ripening” sugar cane with glyphosate may explain the recent surge in kidney failure among agricultural workers in Central America.

To learn more about which crops you should always buy organic based on pesticide levels, there is a great resource created annually by the Environmental Working Group or EWG. They are a nonprofit organization that advocates for policies that protect global and individual health. The EWG’s “Shopper’s Guide to Pesticides in Produce” ranks the pesticides levels in 47 different fruits and vegetables. Their annual list of the Dirty Dozen contains the 12 most heavily contaminated types of produce. These are fruits and vegetables that you should either abstain from eating or only consume if they are organic. Talk about leaving a bad taste in your mouth! Speaking of which…

Organic food tastes better!

At some point in your life, you’ve likely compared strawberries from the grocer to those fresh from the garden or picked in the wild. Even without considering that toxic tidbit above, which would you honestly say tasted better? Odds are it was the berry from the garden.

When plants are grown without pesticides, their flavour is naturally improved. The higher antioxidant levels found in organic foods also impacts how we detect flavour through organoleptic qualities such as taste, aroma, and mouth-feel. Plus, organic foods carry the distinct flavours of a region’s soil, which further enhances their natural taste. Organic berries just plain taste sweeter!

When we look at the long-term effect of toxins in our system, we see an increase in autoimmune disease, hormonal imbalances, and nutrient deficiencies that lead to more significant health issues. In Naturopathic Medicine we seek to remove the factors preventing the body from healing itself, in other words, remove the obstacles to cure. In most cases that includes avoiding toxic intake, while also enhancing the body’s own ability to eliminate toxins. The more we know about how pesticides and other chemicals harm us, the more we can stay away from things that are not serving our longevity, our health and the health of our families.

They say you get what you pay for, and that statement holds true with organic foods. Buying organic might cost a bit more, but consider it an investment in improved health, greater flavour, and a more sustainable environment.

Maybe you can’t afford to buy all organic all the time – most people can’t. But that doesn’t mean it needs to be all or nothing. Throw a few organic items into your cart now and then, or better still, make friends with the farmers at your local market. As with anything in life, small actions add up to make a real difference.

So our conclusion is an enthusiastic “yes, organic food is worth it!”

If you have any other questions about nutrition, natural ways to improve your health, how to detoxify from environmental pollutants or anything else, please feel free to contact our Naturopathic Doctors or our Registered Dietitian. We would be happy to help. Just give us a call at 416-481-0222 or email Info@ForcesofNature.ca. We would love to hear from you.

Authored by Dr Pamela Frank, BSc(Hons), ND for The Team at Forces of Nature

References:
https://www.nature.com/articles/nplants2015221
https://news.wsu.edu/2014/07/11/major-study-documents-benefits-of-organic-farming/#.U8AkH41dXA3
https://www.liebertpub.com/doi/abs/10.1089/107555301750164244
https://www.ewg.org/foodnews/dirty-dozen.php
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945755/

The Scoop on Good Fats and Bad Fats

November 1, 2019April 26, 2018 by Dr. Pamela Frank, BSc(Hons), ND

Do Fats Make You Fat?

If you are trying to lose weight and you believe that means that eating fats and oils is a no-no, you might be in for a surprise. Fat is a vital component of a balanced diet and is necessary for your body to function properly. Inflammation is often involved in preventing weight loss, and the right kinds of fat can help reduce inflammation. Having said that, too much or the WRONG fats can be a problem. With all the information out there on diet, it’s important to understand not just fads, diets, and tips but the actual needs of your body.

Given how many “experts” purport the benefits of their approach and dismiss the science of others, it can be tricky to figure out which foods are best for our own needs. In fact, it can feel like there’s a new discovery about the best way to eat every week making us question if we’re ‘doing it right’!

Lately, it’s the popularity of the Paleo and Keto diets that has turned prevailing knowledge on its head, largely because of the emphasis these protocols place on eating significant quantities of healthy fats.

No matter what diet you follow, newer science is showing us that there are more benefits to eating higher quantities of healthy fats than we previously thought. In fact, research is showing that the body is built to use these as a major source of energy – some evidence even suggests that fat is a better energy source than carbohydrates! It’s a fact that fat is also vital to a wide variety of normal bodily functions.

What are the Different Types of Fats?

What does monounsaturated, polyunsaturated and saturated mean when it comes to fats? These terms refer to the molecular structure of the fat. Fats are made up of long chains of carbon molecules connected to each other by bonds and also bound to hydrogen molecules. These bonds can be either a single bond or a double bond. Saturated fats contain only single bonds. Monounsaturated fats, like oleic acid found in olive oil, contain only one double bond. Polyunsaturated fats, like linoleic acid found in sunflower oil, contain multiple double bonds.

Monounsaturated Fatty Acids (MUFA’s)

MUFA’s are liquid at room temperature. Because of the double bond that they contain, they can be unstable and prone to oxidation.

Polyunsaturated Fatty Acids (PUFA’s)

PUFA’s are also liquid at room temperature and because they contain more than one double bond, can be highly unstable and even more prone to oxidation. Oxidation creates “free radicals” that can cause damage to our bodies. Oxygenated derivatives of linoleic acid, known as Oxlams, have been discovered and found to have potent inflammatory effects. For this reason, it’s preferable to get PUF’A’s and MUFA’s from whole foods, rather than as processed oils.

Saturated

Saturated fats tend to be solid at room temperature. They are more stable because they do not contain any double bonds and therefore are amongst the safest for cooking purposes. Excessive intake of saturated fats can increase the amount of insulin your body produces, which would not be good. While there is no need to avoid saturated fat altogether, it’s best not to overdo it either.

Trans

These are the least healthy form of fat. Trans fats are those that are artificially produced through a process known as hydrogenation. It is the process that turns a liquid oil into a solid, such as converting sunflower oil into margarine. These create inflammation in your body, which is linked to heart disease, strokes, cancer, diabetes, and other chronic conditions.

Rancid

Rancidity refers to when a fat or oil has gone “bad”, meaning it has developed an unpleasant taste or smell. When unsaturated fats become oxidized they generate peroxides. The decomposition of peroxides is what causes the rancid taste or smell. Rancid oils can create harmful free radicals in your body that can damage your cells.

Essential Fatty Acids

Essential fatty acids are healthy fats that we have to get from our diet because our body can’t make them. These are also called Omega 3 and Omega 6 fatty acids. The signs of an essential fatty acid deficiency include dry, scaly skin, skin rashes, hair loss and low platelet counts. In children and infants, a fatty acid deficiency can cause intellectual disability. The Omega 6 fatty acids include linoleic acid, gamma-linolenic acid, dihomo gamma-linolenic acid and arachidonic acid. The Omega 3 fatty acids include α-Linolenic acid, Eicosatetraenoic acid, Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). Supplementation with essential fatty acids is used at our clinic for skin problems like eczema and psoriasis, allergies, mood disorders and inflammatory conditions like arthritis.

What do “Good” Fats Do?

Good fats:

Help to build a strong cell membrane or outer layer for each of your cells
Help to build healthy sheaths surrounding nerves
Assist in maintaining normal blood clotting
Aid in controlling inflammation
Are essential for absorbing certain vitamins such as A, D, E, and K, and minerals like calcium, chromium, iron, magnesium, and zinc
Can promote weight-loss
Help encourage blood sugar stability
Are a key factor in achieving hormonal balance
Play a critical role in brain function, memory, and attention span
Have a direct impact on the quality of hair, skin, and nail growth
These reasons should be enough for all of us to realize how important it is to include these healthy nutrients in our nutrition plans!

But I thought fats were bad?

For a long time that was a common way of thinking. The reality is that the reason fats have been stigmatized was because our understanding of how they work was still developing and because we’d been eating too much of the wrong ones!

We understand now that not all fat sources are created equal – just like not all vegetables are equal (just compare iceberg lettuce with it’s dark, leafy counterparts, romaine, and spinach). There are different kinds of fats and to make understanding them easier, we like to think of them as being on a continuum. On one end of the continuum are good fats like MUFA’s and PUFA’s (when they are found in whole foods) and on the other end are bad ones like industrial-made trans fats in processed foods. Saturated fats fall somewhere in the middle.

So which fats should you be eating?

Start by choosing mostly fresh monounsaturated and polyunsaturated fats found naturally in whole foods, followed by a moderate amount of naturally present saturated fats from whole foods. Those of the trans variety should obviously be avoided – which will probably be easier than you think because they’re mostly present in treats and junk foods that you wouldn’t want to rely on anyway!

Recent studies on coconut oil have found it to be useful in the reduction of body fat in the belly as well as helping to reduce Body Mass index (BMI). Just like any other nutrient, consuming a variety of fat sources is key to finding balance in your nutrition. Not only because variety is important in any diet, but because different foods are more than just a kind of fat, they offer different beneficial vitamins, minerals, and fibre too!

10 Sources of Healthy Dietary Fats

Avocado
Cheese
Dark Chocolate
Whole Eggs
Fatty Fish
Raw Nuts
Chia Seeds
Fresh Cold-pressed Extra Virgin Olive Oil
Coconut & Coconut Oil
Full Fat Yogurt

We recommend adding fats to your diet slowly, especially if you’ve been avoiding them until now. Digesting anything well requires that the body has certain underlying requirements met including healthy gut flora and enzyme production. This is true in the case of fats as well. We’ve talked about gut flora at length in previous blog posts, but enzymes (like lipase, the enzyme that helps break down and digest fats) are also a vital part of healthy digestion – and are the subject for another time.

Are you eating right for your mind, hormone production, your metabolism? Get out of the “fat-free” cycle and into a healthier diet that includes good fats. We have tools to analyze your body’s nutrient needs and can help you experience optimal health every day through nutrition that’s ideal for you. Call us at 416-481-0222.

The Team at Forces of Nature Wellness Clinic

References:

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

https://www.ncbi.nlm.nih.gov/pubmed/19437058

https://www.ncbi.nlm.nih.gov/pubmed/25636220

Gibson RA. Musings about the role dietary fats after 40 years of fatty acid research. Prostaglandins Leukot Essent Fatty Acids. 2018 Apr;131:1-5. doi: 10.1016/j.plefa.2018.01.003. Epub 2018 Jan 6.

How to Avoid Getting Sick While Travelling

August 1, 2019March 22, 2018 by Dr. Pamela Frank, BSc(Hons), ND

“Every Time I Travel I Get Sick!”

How to Avoid Getting Sick on Your Vacation

By Dr. Pamela Frank. BSc, ND

As I’m leaving on Wednesday to somewhere warm, I’m thinking about keeping my son and I healthy while we’re away and how we can avoid getting sick. With winter in full swing, our minds tend to wander to warmer climates and the opportunity to travel to them. While we often seek out sunny destinations for a brief reprieve during these colder months, if you’re one of those people who always gets sick when you travel then that can create a serious pause in the fun. While we look forward to being whisked away to somewhere new, we often forget that drastic shifts in climate can affect our immune systems. New environments also hold a variety of unexpected or previously unencountered microbes, and experimenting with local cuisines can play roulette with our digestive systems.

In spite of all of this, we love to travel too! That’s why we’ve developed a list of the most important precautions to take prior to taking off for your next exotic destination so you can avoid getting sick and get the most out of your upcoming vacation!

Pre-Travel Vitamins

Taking a daily multivitamin to ensure you’re getting the vitamins and minerals you need for optimal health is always a good idea, but it’s extra important when you’re preparing for a trip that could include flying and staying in various foreign accommodations. Be sure to include Zinc, B-complex, Vitamin C, and Vitamin D3 to strengthen your immune system and avoid getting sick before, during and after your trip.

Hydration

Making sure you’re well-hydrated is critical to prepare for your trip, as dehydration is a major factor in travel. Since travel often involves conditions such as traveling in dry, pressurized airplanes, being in hot or arid climates, or exerting more energy than usual; we need to ensure that our hydration levels are optimized to maintain healthy bodily functions. When the flight attendant asks for your beverage order take it as a signal to have a glass of water and avoid those dehydrating cups of coffee or glasses of wine. And – never be shy to ask for refills. If anyone knows in-flight dehydration, it’s the cabin crew!

Travel Supplements

It’s not just fun to experience new places, travel can be so exciting that it can send your body into high gear. Think for a moment about your last vacation. How many new situations, thrilling moments, and unexpected occurrences did you experience? While you worked through each of them, your body’s coping mechanisms were in full effect, helping you to experience joy, exhilaration, and stress – all heightened by brand new circumstances. When you consider it that way, it’s clear that everything including your digestive system, immunity, circadian rhythm, and even your adrenal glands are on active duty even though you are on vacation. Help your body to manage these ups and downs with these natural supplements to avoid getting sick:

Adaptogens

Taking an adaptogen like reishi, ashwagandha, and holy basil can help fight stress, anxiety, and fatigue. Begin taking your preferred adaptogen at least a week before you travel. Natural supplements take time to build in order to reach peak efficacy.

Antimicrobials

Antimicrobials are proven pathogen killers that can assist your digestive and immune systems in warding off new strains of bacteria to which your body might not be accustomed. Sometimes our best efforts to avoid foods like washed salads and raw vegetables that cause common stomach bugs still don’t keep us safe. In that case, it’s good to know you can start early and ward off traveler’s tummy and diarrhea with antimicrobials like oil of oregano, grapefruit seed extract and colloidal silver.

Melatonin

Melatonin helps your body rebalance its circadian rhythm, or find homeostasis in its wake and sleep cycle. This is the supplement of choice for fighting jet lag! Most melatonin supplements suggest taking the dose before going to bed in your new destination, and to do so for a couple of days until you feel you’ve adapted. Good sleep is so important to avoid getting sick!

Probiotics

Probiotics we talk about the benefits of these good bacteria often – and for good reasons! Keeping your gut flora nice and strong is of extra importance when traveling since there are many instances when you could encounter new or different foods and beverages. Even a seemingly innocent salad could harbor a surprise when eaten in a foreign land, since bacteria in water differs greatly around the world, as do food care standards! Help your gut to be as healthy as possible prior to and during your trip by supplementing with a great probiotic.

Ginger

Ginger is world renowned for easing nausea, stomach upset, indigestion, and even motion sickness. Sometimes there’s no need to try over-the-counter medications when a good natural supplement can also do an effective job. Keep some natural ginger chews with you at all times for when those unforeseen moments strike.

What to Put in a Travel First Aid Kit

A classic first aid kit is always welcome when going away. You can purchase a travel sized one at any pharmacy or make your own. We always include:

Adhesive bandages (multiple sizes) and tape
Alcohol-based hand sanitizer (remember it has to be less than 100 ml if you take it in your carry-on)
Antiseptic wound cleanser (like alcohol or iodine pads, again less than 100 ml)
Blister pads or moleskin
Safety pins and scissors
Sterile gauze

Sunscreen

Whether you’re going surfing or snowboarding or something in between, you always need to protect your skin from sun exposure. The reflective glare from sea and snow can make your skin more prone to burns which not only make your trip less enjoyable but it can also be dangerous in the long run. Look for natural ingredients such as zinc oxide which is a mineral used to create a physical block from the sun. Additional ingredients such as vitamin E or C are also nice ways of giving your skin a nice boost of topical antioxidants. With sunscreen, it needs to be less than 100 ml if you are taking it in your carry-on luggage, otherwise, it will have to go in a checked bag.

Sunstroke or Heat Stroke

Remember that prolonged exposure to high temperature can lead to heat stroke or sunstroke. Avoid getting sick with heat stroke by limiting your time in the sun, particularly during peak hours between 10 a.m. and 3 p.m. The symptoms of sunstroke include a throbbing headache, dizziness or light-headedness, a lack of sweating despite the heat, red, hot, and dry skin, muscle weakness or cramps, nausea and vomiting, rapid heartbeat, and rapid, shallow breathing. Sunstroke is a medical emergency and you should call 911 if you suspect that you or someone you know has it. Meanwhile, cooling methods like cool clothes, cool bath or ice packs can help to restore normal body temperature while medical care arrives.

Prescriptions

If you’re taking any prescription medication, please be sure to have enough for the duration of your trip, plus a couple of extra doses, in case of unanticipated travel changes. Always make sure that your prescriptions are in labeled bottles and that you also have a doctor’s note if necessary, as some medications might not be universally understood or accepted in different countries. You might also consider bringing a valid prescription for a refill of your medication as a “just in case” measure.

Travel is exciting and has so many benefits from providing a well-deserved break from routine to exploring history and learning about different cultures to taking on new challenges and building new skills. We want you to get the very most out of your adventures, no matter how relaxed or extreme they might be.

If you’re traveling soon and want to review how to best prepare you and your family before heading away, please call or email us at 416-481-0222 or Info@ForcesofNature.ca and book an appointment. Together we can make sure that you’re ready for all the excitement that lies ahead in good health!

Here’s to your next adventure!

The Practice Team at Forces of Nature Wellness Clinic

Research:

Palatty PL, Haniadka R, Valder B, Arora R, Baliga MS. Ginger in the prevention of nausea and vomiting: a review. Crit Rev Food Sci Nutr. 2013;53(7):659-69. doi: 10.1080/10408398.2011.553751.

Acree M, Davis AM. Acute Diarrheal Infections in Adults. JAMA. 2017 Sep 12;318(10):957-958. doi: 10.1001/jama.2017.8485.