Many health care professionals think the sun is beneficial, while sunscreen is detrimental to our health. Sunscreens contain chemicals (PABA, dioxybenzone, homosalate, padimate O, salicylates, etc.) that absorb UV light. Unfortunately, many of these chemicals are also absorbed directly into the skin and are actually carcinogenic due to free radical production in the body. Furthermore, many of these chemicals bind to estrogen receptors, which may cause problems with menstruation, menopause, and fertility. Sunscreen also blocks our production of vitamin D, leaving us more susceptible to chronic diseases, such as cancer. Recently, it has been determined that direct sun exposure for as little as 10 minutes daily is beneficial to our health, including lessening cancer risks and symptoms of depression.

The next logical question arises: what can we do to protect ourselves from skin cancer due to excessive sun exposure while receiving the benefits of the sun?

• At the start of the season, spend a maximum of 10 minutes daily in direct sunlight and increase the duration slowly.
• Never lie out in the sun for tanning purposes.
• Never allow yourself to burn.
• If you must wear sunscreen, choose brands with physical sunscreen agents, such as titanium dioxide and zinc oxide. These deflect the rays of the sun and are not absorbed into the skin. Allow yourself 10 minutes of direct sunlight before applying sunscreen.
• Cover up: wear long sleeves (in breathable fabrics) and hats. Most UV rays will slightly penetrate through cotton, allowing you the benefits of sun without the burn.
• Limit sun exposure between the hours of 10 am – 4 pm when the sun is strong.
• Stay indoors between the hours of 11 am – 1 pm when the sun is strongest.
• Eat foods high in antioxidants, such as organic berries, spirulina, and blue-green algae to prevent free radical damage.
• Increase consumption/supplementation of omega 3 essential fatty acids.

Lastly, here are some tips to help soothe your skin and increase healing if you have stayed out in the sun too long and burned:

• Aloe vera: peel off the top layer of leaves and apply directly to the skin. Can be refrigerated beforehand to increase the cooling effect. Good for relieving pain and inflammation.
• Lemon water compress: squeeze 3 lemons into 2 cups of cold water and sponge onto skin.
• Baking soda bath: ½ cup baking soda dissolved into lukewarm water.
• Calendula cream: applied topically as needed to reduce pain and inflammation and promote healing.
• Bromelain: supplemented between meals to decrease inflammation.
• Homeopathy: cantharis to reduce the sting of burns.

To receive adequate amounts of Vitamin D, only 5-15 minutes per day of direct sunlight to unprotected arms, legs, and face is required 2-3 times weekly between the hours of 10 am and 3 pm.  Unprotected refers to areas of the body that are not covered with sunscreen, clothing, or hats.  This method is only effective between the months of late April to late October.  During the winter months, supplementation is mandatory.    

Those who are elderly, obese, of darker pigment, consuming no/low fat diets, or are unable to absorb fat (gallbladder disease, liver disease, Crohn’s disease, or surgical removal of part of the stomach/intestines)  will produce less Vitamin D from the same amount of sun exposure.  Supplementing with 1000 IU daily can be beneficial.  Since Vitamin D3 is fat soluble, absorption is dependent upon eating foods that contain fat.  Good sources of Vitamin D rich foods include:  organic salmon, cod, and eggs. 

Sleep deprivation (sleeping too few hours, going to bed late, or interrupted sleep) can mimic the effects of aging. It can also contribute to obesity, since metabolism is decreased and leptin is disrupted (a hormone which regulates appetite.) Specifically, those who receive less than 7 hours of sleep nightly are more likely to be overweight.

A theory exists that humans were genetically wired to be awake at night only when searching for food or fending off danger: times when our sympathetic systems were dominant and energy was needed for fight-or-flight. Although our lifestyles have changed, these patterns are still part of our biology. Sleep deficiency causes a state of high alert, which increases the production of stress hormones (adrenaline and cortisol), causing high blood pressure, problems with sugar metabolism (leading to diabetes), and lowered immunity (leading to more colds and chronic diseases.) Lack of sleep also increases inflammation, which contributes to autoimmune diseases, heart disease, stroke, and cancer.

Melatonin is a very important “sleep hormone” secreted by our pineal gland between the hours of 1 am – 4 am, only in dark environments. It regulates our sleep-wake cycle (circadian rhythm) and is a powerful antioxidant which protects against cancer by affecting other hormone levels, such as estrogen. Often, those who cannot sleep get up to read or watch TV, preventing this hormone from being secreted, which contributes to sleep difficulties. If you are having difficulties sleeping, it is best to practice relaxation techniques in a dark room. Another good habit to get into is using the washroom in the middle of the night with as little light as possible (none is preferable.) If you work shifts, it will be necessary to supplement with melatonin.

On average, it is recommended that people receive at least 6 hours of uninterrupted sleep nightly, with 8 being optimal. Historically, before the luxury of electricity, we slept when the sun set and awakened with the sun. This is a difficult feat it society today. Instead, aim to sleep for as many hours of darkness as possible. This means going to sleep earlier and getting up earlier.

According to Traditional Chinese Medicine (TCM) and Ayurvedic philosophies, every hour before midnight is worth two, since this is the time where meridians (energy pathways) are synchronized and organ systems are balanced. According to TCM, organ imbalances or diseases can be correlated to poor sleep or symptoms experienced at specific times of the night:

• 11pm – 1am = gallbladder
• 1 am = 3 am = liver (emotion = anger)
• 3 am = 5 am = lung (emotion = grief)
• 5 am – 7 am = large intestine

For those of you who are having difficulties sleeping, here are some tips:

• Finish consuming all food and drink 2 hours before bed time.
• Limit the amount of electrical devices in your room (the electromagnetic frequencies can disrupt our circadian rhythms.)
• Relax before bed with a good book, meditative CD or deep breathing.
• Sleep in a dark room (moonlight is OK.)
• Face your alarm clock away from to decrease light and prevent anxiety when you wake up and see what time it is.
• Even if you are not sleeping, take this time to relax in quiet and darkness. If this is stressful, move to another location for a peaceful activity and go back to bed when you are sleepy.
• Avoid caffeine, alcohol, and tobacco.
• Begin an exercise program during the day.
• Keep your bedroom as a place for bedroom-type activities. It is not a place to study or watch TV.
• Create a sleeping schedule and stick to it – both on weeknights and weekends.
• Drink calming herbal teas or take a warm Epsom salt bath.
• See a health care practitioner. Many diseases and medications cause sleep disturbances.

2. It is not as simple as having high good cholesterol levels and low bad cholesterol levels. Cholesterol is cholesterol. In the past, HDL (high density lipoprotein) has been touted for its heart-protective properties, and LDL (low density lipoprotein) has been given a bad rap as the cause of heart conditions. In fact, both HDL and LDL are simply fats combined with proteins that travel throughout the blood to various parts of the body to repair tissues. The important value to consider is the total cholesterol : HDL. Also, it is important to note that extremely low cholesterol levels can be as harmful as high cholesterol levels.

3. Cholesterol is needed for the synthesis of sex hormones (testosterone and estrogen) and is a precursor to cortisol (our “stress” hormone.) Those of us who are “stressed-out” produce more cortisol and have higher levels of cholesterol. Again, cholesterol is not the culprit, but rather the symptom of a bigger problem.

4. Many studies have shown that those with high cholesterol:

• live longer lives (cholesterol protects us from infection by binding to and inactivating toxins and directly benefits the immune system, lessening the occurrence of chronic diseases.)
• have decreased mortality from heart failure (due to anti-inflammatory properties.)
• are better able to repair muscle tissue and build muscle mass (and…isn’t the heart a muscle?)

5. One of the side effects of statin drugs (cholesterol lowering drugs) is muscle aches and pains, which eventually lead to inflammation. While taking these drugs, the body is unable to produce cholesterol which leads to muscle damage (including the heart muscle.) These drugs also deplete CoEnzyme Q10 (CoQ10) which is needed to transfer oxygen (energy) to the cells. In essence, statin drugs reduce the amount of oxygen reaching the heart, increasing the risk of heart disease. All people taking statin drugs need to be supplementing with CoQ10.

6. Animal fats are rich sources of cholesterol and help the body maintain healthy levels. Contrary to popular belief, it is OK to eat wild game or grass-fed beef (red meat) 1-2 times weekly and butter is a healthier choice than margarine.

For more information (evidence and studies), please visit:
http://www.westonaprice.org/moderndiseases/benefits_cholest.html
http://articles.mercola.com/sites/articles/archive/2005/05/28/cholesterol-heart.aspx

When starting a detox, you must first consider your present state of health, vitality, and what you want to accomplish. Detoxes are prescribed for many reasons:

• to rid your liver of toxins from prescription drugs, alcohol, tobacco and pesticides
• to re-establish the healthy flora in your gut and improve bowel function (improves digestion and immune function)
• to create a “clean slate” in order to address underlying disease
• to palliate symptoms while addressing chronic disease
• to determine food sensitivities/allergens
• to decrease symptoms of environmental allergies
• the list goes on and on…

If you visit a naturopathic doctor, he/she will tailor the detox to suit your needs. In general, detoxes include some variation of the following:

• food restrictions
• organic whole foods
• supplements (often herbal tinctures, herbal teas, and fibre)
• hydrotherapy (hot and cold water therapy)
• infrared saunas
• mild exercise
• mindfulness or breathing exercises
• juicing
• lymphatic drainage
• again, the list goes on and on…

A general, non-specific detox usually lasts 5-10 days. Some of this time may include fasting or juicing, depending on your activity level and lifestyle. It is unwise to end the cleanse if you are still experiencing detox symptoms (see below), since it is a sign that your body is processing and eliminating toxins.

A common question among my patients is what to expect during the detox. Again, this varies from person to person, and depends on the length of cleansing and what your presenting health complaint is. In general, here is a guideline:

In the beginning stages:

• less energy/mild fatigue
• skin rash
• flu-like symptoms (mild muscle aches, nausea, headache)
• exacerbation of symptoms

In the later stages:

• feeling “lighter” and “less weighted”
• diminishing of symptoms felt before the detox was started (will vary from person to person)
• bowel regularity/less bloating
• less sinus congestion/fewer headaches
• weight loss
• increased energy

Who should not do a detox?

• Children and seniors
• Women who are pregnant (the detox is recommended at least 6 months prior to conception)
• Those who are acutely ill

During the detox, you should never feel hungry or unsatisfied. Your restricted diet or juicing protocol should provide adequate calories and nutrients for your daily activities. It is important for you to have daily bowel movements to eliminate toxins, otherwise they are reabsorbed and you will end up feeling worse than when you started.

When ending your detox, it is important to gently and slowly reintroduce foods and not immediately return to bad nutritional and lifestyle habits…your body will be overwhelmed.

Finally, a detox helps to erase bad eating habits and teaches how to make healthy and balanced nutrition choices as you learn what foods are good for your system and what foods aggravate.

Happy cleansing!

The New Year is a time to reflect on the changes we want or need to make. Many of us, with good intentions, make big resolutions that we cannot keep, leading to feelings of failure and guilt. The obvious question is: how can we make New Year’s resolutions that are both healthy and attainable?

Resolutions should be kept simple to increase the chances of making a lifestyle change, not just an empty promise. Instead of buying a year long gym membership, promising to lose 30 pounds or quit drinking cold turkey, try aiming for one or two of these lifestyle changes:

• At dinner time, fill half the plate with vegetables.
• Limit red meat consumption to one time weekly.
• Limit coffee to one cup daily.
• Increase your daily water intake by one glass.
• Substitute candy with one small square of 70% or higher dark chocolate.
• Red wine is a healthier choice of alcohol. Aim for no more then one glass daily.
• A 15 minute walk around the block three times weekly.
• 10 deep abdominal breaths every night before bed for calm and relaxation.
• Go to bed before 11 pm on weeknights (every hour before midnight is worth two.)
• Every supermarket outing, try a new fruit or vegetable that you haven’t previously tried.
• Aim for one vegetarian dinner per week: try lentils, beans, tofu, or tempeh.
• When going out for dinner, eat half the meal and save the other half for lunch the next day. Start or end the meal with a garden salad.
• Instead of store-bought salad dressing, make your own: olive oil, balsamic vinegar or lemon juice, garlic.
• Try brown rice pasta and rice instead of plain white.
• End each shower with 15 seconds cold to stimulate the circulatory and immune systems.
• Start each morning with the juice of ¼ lemon in a cup of warm water to prepare your body for digestion and stimulate your lymphatics (immune system.)
• Relax! Even if it is for only 15 minutes each day. Take a hot shower, read a book, or enjoy a cup of herbal tea.
• Play! Do something that makes you smile everyday.

Last, but not least, remember to reward yourself as you attain these healthy goals.

Happy New Year!

First of all, the packaging tells you nothing important about the quality of the food. Basically, it is the manufacturer’s way of selling the product by catching your eye.

The important information is the nutrition facts, listed in a small white box, usually on the side or back of the product. Information listed includes: serving size, calories, fat, cholesterol, sodium, potassium, carbohydrates, protein, and some vitamins/minerals (all based on a 2000 calorie diet.)

Here is some information not listed on the package (http://www.healthyeatingadvisor.com/food-labels.html):

1 gram of fat = 9 calories
1 gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
4 grams of sugar = 1 teaspoon of sugar

Below is an example of how to calculate the percentage of fat, protein, and carbohydrates in each serving:

Calories: 230
Fat: 11g
Carbohydrate: 28g
Protein: 5g
Sugar: 11g

Fat calories: 9 x 11 = 99 calories
Percentage fat: 99/230 = 43%

Protein calories: 4 x 5 = 20 calories
Percentage protein: 20/230 = <1%

Carbohydrate calories: 4 x 28 = 112
Percentage carbohydrate: 112/230 = 49%

Teaspoons sugar: 11/4 = 2 ¾ tsp

A healthy diet consists of these daily values: 30% healthy fats (olive oil, butter, coconut butter), 30% lean protein (organic meat, organic plain yogurt, nuts, seeds), 40% carbohydrates (whole grains, beans, vegetables.)

Another important piece of information to consider when reading a food label is the ingredient list. Here are some tips on how the read the ingredient list:

• The most abundant ingredient is listed first
• The longer the list, the more likely the ingredients contain additives and preservatives
• Try to avoid lists that contain more than 10 ingredients
• If you can’t pronounce an ingredient or you don’t know what it is, don’t buy it
• “All natural” ingredients does not mean the ingredients are healthy
• Partially hydrogenated = trans fat
• Fat-free contains more sugar and calories
• Try to avoid products whose first 3 ingredients are listed as sugar or glucose-fructose

At first, the task of reading labels may seem daunting, but the more you read, the more you learn and the healthier your choices.

Happy shopping!

Our bowel movements can tell us a lot about the health of our digestive tract. Poor digestion and elimination may lead to serious diseases, such as cancer (colon, breast), anemia, rheumatoid arthritis, ulcerative colitis, etc. It is also important to remember that abnormal bowel movements are not a disease, but rather a symptom of unbalance somewhere else in the body.

What is considered normal?

Often, when I ask my patients about bowel movements, the response is generally “normal” or “regular.” What we need to consider is that normal/regular for you may not be physiologically healthy or normal. A healthy bowel movement resembles the following:

• One solid long curved piece
• Medium brown colour
• No food particles, mucous or blood
• Easy to eliminate, with no pushing or straining
• Drops once it hits the water
• Occurs at least one time daily

What does it mean if your bowel movements are not “normal and healthy?”

Constipation

• Straining and difficulty passing stool, even if you are going once daily
• Feeling of fullness, bloating, and incomplete voiding
• Stool may be dark brown in colour and/or resemble small pellets
• Lifestyle component: lack of fibre (vegetables, nuts, seeds) and/or water; too much animal protein; food allergies; lack of exercise; ignoring the urge “to go”; chronic laxative use
• Emotional component: holding feelings in and never expressing them; unable to “let go” of negative feelings

Loose stool

• Stool is not well-formed, and breaks up in the toilet
• Lighter brown in colour
• May contain food particles or mucous
• Causes: lactose intolerance; gluten intolerance; ulcerative colitis or Crohn’s disease; food sensitivities; medications; antibiotics; anxiety; stress
• Consequences: nutrients are not absorbed as the food moves quickly through your system; inflammation in the bowel leads to wide-spread inflammation in the body; lowered immunity

Alternating bouts of constipation and diarrhea

• Termed IBS by the medical profession (a catch-all diagnosis for “we don’t really know what’s causing it.”)
• Often related to food sensitivities and/or emotions

Floating stool

• High fat content in diet
• Digestive system is not breaking down or absorbing fat (could be a pancreatic or small intestine problem)

Stool that sinks rapidly

• Not enough fibre in the diet

Bleeding

• Bright red – originates in the large intestine or colon; often associated with hemorrhoids or anal tears (caused by or due to constipation)
• Dark red/black – originates in the stomach or small intestines; often caused by ulcers or inflammatory bowel diseases

Mucous in stool

• Intestinal inflammation
• Causes: ulcerative colitis; Crohn’s disease; food sensitivites

Pencil-thin or ribbon-like stool

• Causes: a polyp in the colon or hemorrhoid is blocking the passage of stool

Foul smelling

• Imbalance of intestinal bacteria

Clay-coloured

• A gallbladder or liver problem (bile is not being excreted)

What can you do to encourage healthy bowel movements?

• Eat more dietary fibre found in whole foods (vegetables, whole grains, fruits.)
• Increase consumption of fermented foods to promote healthy gut bacteria (tempeh, miso, organic plain yogurt.)
• Limit caffeine and refined or fried foods.
• Drink plenty of fluids (water, herbal tea, diluted fruit juice.)
• Exercise daily (brisk walking is enough.)
• Do not eat on the go or while doing something else. Digestion occurs when we are in a relaxed state. Overstimulation will hamper digestion.
• Use the bathroom when your body tells you it is time.
• Find a healthy way to deal with stress: meditation, yoga, journaling, etc.
• If you are constipated, do not regularly use laxatives because this will train your body to rely on an outside source for stimulation and impair the innate ability to pass stool.

Halloween wouldn’t be the same without dressing up and trick-or-treating. Although sweets are a nice occasional treat, there’s no trick about sneaking some nutritious and good-tasting snacks into the loot bags of neighbourhood children. Say “boo” to unhealthy treats with these alternatives:

• Colouring books
• Crayons
• Erasers
• Cartoons
• Stickers
• Balloons
• Floss
• Toothbrushes
• Gum
• Packages of cocoa or hot chocolate
• Individual bags of roasted pumpkin seeds or sunflower seeds
• Individual bags of trail mix or nuts (be careful with peanuts as many children are allergic)
• Prepackaged cheese and crackers
• Juice boxes

GENERAL HALLOWEEN TIPS:

Before you send your children out into the neighbourhood, give them a nutritious dinner. This will prevent sugar-rushes and upset tummies.

If you are handing out the candy, practice moderation: one lollipop, small chocolate bar or individual bag of chips per child is more than enough.

Once your child returns home with his/her treats, check all candy to make sure it is properly wrapped and has not been tampered with.

To allow for treats while practicing moderation, allow your child one or two pieces of candy after dinner as dessert.

HAPPY HALLOWEEN!!!

• chronic diseases such as cancer, heart disease, osteoporosis, depression, ulcerative colitis, obesity…
• poor immunity, leading to increased occurrence of colds and flu
• decreased energy and concentration

A safe, fast, and simple way to reduce these risks is to supplement with cod liver oil from mid-October to mid-April (when we are not receiving adequate vitamin D from the sun.) Naturally high in omega 3 essential fatty acids, vitamin D, and vitamin A, it contains all the benefits of fish oils, plus the added benefits of the above-mentioned vitamins:

• increases absorption of calcium
• down-regulates cancer cells
• regulates thyroid function
• keeps mucus membranes moist (viruses thrive in dry environments)
• strengthens the immune system
• fights infections
• promotes healthy skin and eyes
• acts as an antioxidant

To ensure your brand of cod liver oil is of good quality, look for oils that are:

• free of mercury, PCBs, and contaminants
• made from small fish which are low on the food chain
• third-party (independent laboratory) tested
• low in oxidation/peroxide levels
• combined with vitamin E or borage oil
• environmentally responsible
  

For most people, one teaspoon daily is adequate.