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Healthy tips archive: | ||||||||||||||||||
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In our modern world we are exposed to an enormous amount of chemicals: heavy metals, food additives, pharmaceutical drugs, legal drugs (alcohol, tobacco and caffeine) and illegal drugs (heroin, cocaine and marijuana). As the level of toxic compounds constantly increases, our body's ability to deal with them becomes important for our optimal well-being. Increased exposure to toxins in our everyday life is related to degenerative diseases, including cancer. Detoxification is the process of removing toxic substances (toxins) from the body. Toxins can be classified as external, which we acquire from our environment, and internal, which are produced by our bodies. The human body is wisely designed, and we have several organs and systems to perform toxins elimination:
Detoxification is one of the major functions of the liver, intestines and kidneys. Their toxic byproducts are removed through urine and feces. The lungs and skin also remove toxins from out body, but to a lesser degree. The ability of our body to remove toxins depends on hydration, nutrition, stress level and physical activity. There are many different forms of detoxification therapies including:
In addition, there are supportive therapies such as:
We can help our body with detoxification by making dietary and lifestyle changes that reduce the intake of toxins and improve their elimination. Cabbage-family vegetables such as cabbage, broccoli, and Brussels sprouts can be used for protection and cleansing of the liver. These vegetables contain compounds that stimulate detoxification enzymes. One of these compounds is a powerful anticancer chemical called indole-3-carbinol. That is why consumption of the cabbage-family vegetables protects against cancer. The best way to follow detoxification is under the supervision of your naturopathic doctor. Your doctor will develop your individual detoxification program considering your current health, medical history and lifestyle. BACK TO TOP
The Power of Unique Substances Found In Plants Polyphenols play a significant role in prevention of heat diseases and cancer. Flavonoids are plant pigments that are largely responsible for the vivid colors of fruits and flowers. There are several groups of flavonoids including:
Proanthocyanidins (PCO) have a greater antioxidant effect than vitamin C and E. Resveratrol is found in the skin of red grapes. It is famous for its cardioprotective effects including inhibition of platelet aggregation and LDL (low density lipoproteins) peroxidation. Resveratrol is also associated with the “the French paradox”: French people experience less cardiovascular diseases than Americans, despite having more saturated fats in their diet. It was speculated that consumption of red wine decreases the incidence of heart problems in France. There is ongoing research on the “French paradox”; French people have more whole foods and less trans fats in their diets. And yes, they get more resveratrol and proanthocyanidins with red grapes and red wine. Resveratrol was first isolated from the roots of a medicinal plant called hellebore (Veratrum album) in 1940, and later in 1963 from the roots of Japanese knotweed. It is also found in mulberry and cocoa powder. Quercetin is a potent antioxidant and it has significant anti-inflammatory, antiviral and anticancer properties. It is widely found in black and green tea, apples, onion, red grapes, citrus fruit, tomato, leafy green vegetables and almost all berries including raspberry, bilberry, lingonberry, cranberry, sea buckthorn berries and others. Citrus bioflavonoids include rutin, hesperidin, quercitrin, naringin and hydroxyethylrutosides (HER). They have also antioxidant activity and beneficial effects on capillary permeability and blood flow. Tea plant (Camelia sinensis) is the source of both green tea and black tea. Green tea undergoes minimal oxidation during processing, and the properties of green tea are very similar to that of fresh leaves. Black tea is more oxidized and contains more caffeine than green tea. Green tea polyphenols are herbal substances extracted from green tea leaves. They include catechin, epicatechin, epicatechin gallate, epigallocatechin gallate and proanthocyanidins. Green tea polyphenols are potent antioxidants and provide greater antioxidant protection than vitamin C and E. People consuming high amount of green tea are less prone to cancer, suffer less cardiovascular diseases and live longer. Drinking 3 cups of green tea daily will provide you 240- 320 mg of polyphenols. Brewing tea from the loose leaves is better than using tea bags. Processing from sterilization, heating and wrapping in plastic can be very damaging to polyphenols. Enjoy your colorful food and be sure to have in your daily diet good sources of flavonoids which come from berries, citrus fruits, onions, parsley, legumes, green tea and red wine. BACK TO TOP
How to have a Healthy and Beautiful Heart We can do a lot to improve our health and prevent cardiovascular diseases (CVD). The risk of heart disease increases with age. The World Health Organization estimates that cardiovascular diseases are the number one cause of death globally: more people die annually from CVDs than from any other cause. In ancient Greece people believed that the heart was the seat of intelligence. Others were convinced that heart was the source of emotions. Although we now know that these theories are not true, heart health is tremendously affected by our state of mind and emotions. The heart and vascular system is one of the largest and most important systems of the body. If we take away the romantic aura, the heart is no more than a pump of a transport system. Typically, the normal heart weighs between 250-350 g and it is a little larger than the size of your fist. In an average lifetime the heart will beat 2.5 billion times and pump 100,000 million gallons of blood. No doubt that the heart needs a lot of support and nurture in its tireless work. In order to prevent heart problems learn about the risk factors of cardiovascular diseases and how to manage them.
Have whole foods in your diet that provide you with essential nutrients such as protein, healthy fats and complex carbohydrates to support your optimal health and prevent cardiovascular diseases. Your nutrition needs to be rich with essential fatty acids, calcium, potassium, magnesium, and antioxidants such as vitamins C, E, D and polyphenols. We need a lot of positive emotions in order to stay in optimal health and prevent cardiovascular diseases. Love and joy are very nurturing for our heart health. Learn to overcome pessimistic views of life and establish a positive mental attitude. Laugh often and have more fun: play with kids, watch comedies and don’t take yourself too seriously: laugh at yourself too! BACK TO TOP
Healthy Habits are the Basis of Your Good Optimal Health There are several simple things that you can do to keep yourself in optimal health. I am sure you have heard about it many, many times. But the question is: do you really follow the advice? The ideal scenario is that you make the following four tips your habits:
Healthy eating habits
Healthy night sleep
Positive mental attitude
Physical activity
Keeping healthy habits at least 80% of the time will make you feel much better, get more energy and keep your good health for life. BACK TO TOP
Winter Healthy Tips  Winter is coming - like it or not, but we have to make some changes in our life. Put on the warm coat, hat, and a pair of boots. Give yourself a little extra time to sleep at night, and consider making some changes to your diet. The winter diet is the warmest and heaviest of all seasonal diets. We need to eat more warm and rich food to keep us healthy and energetic during the cold weather. I am a big fan of raw food as it is our best choice for the "live" and whole nutrients, but during winter we are better off eating more cooked and warm foods. Here are some tips:
One of my favorite vegetable salads during winter is an old-fashioned "vinaigrette". It can be made from locally grown vegetables with sauerkraut, which can be eaten as a separate meal as well. Sauerkraut is a finely shredded cabbage which is fermented by lactic acid bacteria. It has many health benefits: it is a rich source of vitamin C and Lactobacillus bacteria, which maintains a healthy intestinal flora and supports a normal digestion. Sauerkraut also contains isothiocyanates, the compound that prevents cancer growth. If you have never eaten sauerkraut then start with small portions of it: 1 table spoon, and then gradually increasing the quantity up to 1/2 cup. Regular consumption of sauerkraut at winter time will help you strengthen the immune system and diminish the chances of getting a common cold or the flu. Salad "vinaigrette" Ingredients2 beets
Enjoy! Bon appetite! BACK TO TOP
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Why Some Personal Care Products May Be Toxic For You I suggest that you become aware of the toxic ingredients found in some personal care products and avoid them as much as possible. Below is a list of chemicals that are known to have a dangerous effect on our health: 1. Parabens 2. Diethanolamine(DEA) and its derivatives (triethanolamine -TEA, monoethanolamine - MEA) are organic compounds which are widely used in shampoos and cosmetics to create a creamy texture. DEA irritates the skin and can be converted to nitrosamines during the manufacturing process or during storage. Nitrosamines are known to be carcinogenic. 3. Mineral oil or liquid petroleum comes from crude oil. It does not have any odor or taste, and it prevents water absorption. You can find it in baby oil, cold creams, ointments and cosmetic products. It is listed as a comedogenic substance in dermatological literature because it blocks skin pores. 4. Hydroquinone is an organic compound that is manufactured from benzene or phenol. It is an active ingredient in skin lighteners due to its ability to decrease melanin production, which is responsible for the tone of our skin. Animal studies have shown that hydroquinone is carcinogenic. The European Union banned the use of hydroquinone in over-the-counter cosmetics. Our government aims to minimize exposures to this toxic substance. 5. Phthalates are mainly used as plasticizers: they are added to plastics to improve their flexibility and durability. Phthalates can be found in perfume, eye shadow, moisturizer, nail polish, liquid soap, and hair spray. Phthalates can also leach into our food from plastic packaging including water bottles. It cannot be seen on labels because it is covered under the ingredient "fragrance". It is also widely used in building materials, medical devices, detergents, children's toys and in a variety of household applications such as polyvinyl chloride flooring, shower curtains, food containers and wrappers, and cleaning materials. High doses of phthalates have been shown to cause hormonal changes and birth defects in rodents. Human studies have demonstrated that exposure to phthalates in men are linked to reduced steroid hormone levels. 6. Sodium laurel sulfate is used in many hygiene products such as toothpaste, shampoos, shaving foams and bubble baths. Constant use of sodium laurel sulfate (SLS) can cause skin irritation. Some researches suspect that SLS is carcinogenic, but they do not have enough proof. 7. 1,4- dioxane is found in cleansing and moisturizing products such as shampoos, toothpastes, mouthwashes and deodorants. Animal studies have shown that ongoing exposure to it can cause nasal and liver cancers. 1,4- dioxane is on the Cosmetic Ingredient Hotlist. It is a science -based document developed by the Canadian government that lists substances which are restricted or prohibited for use in cosmetics. 8. Triclosan is used as an antimicrobial product in soaps, toothpastes and detergents. Triclosan was shown to cause endocrine problems, particularly by disrupting thyroid function. Widespread usage of antibacterial soaps is linked to microbial antibiotic resistance. 9. Lead is a well-known neurotoxin. It can be found as lead acetate in hair dye and in red lipstick products. Avoid lipsticks without labels. 10. Fragrance is exempt from labeling requirements. It can contain numerous ingredients but is listed as one item on the label: "fragrance". It can contain potentially toxic substances which cause allergies, hormonal disruptions and severe skin reactions. 11. Formaldehyde releasers are used as antimicrobial preservatives in cosmetic products. The slow release of formaldehyde causes allergies, contact dermatitis, and other toxic effects. Avoid the following formaldehyde releasers: quaternium-15, dimethyl-dimethyl hydantoin, diazolidnyl urea and imidazolidinyl urea. The good news is that you can choose better products. There are many good companies that provide us with healthier and safer alternatives: Druide, Life Root, Aubrey Organics, Weleda, Dr. Hauschka, Jason, Kiss My Face, and others. You and only you are in charge what you put on your body and how you treat your body. Make better choices and use safer personal care products. If we use nontoxic personal care products in our everyday life we will not only improve our health but we will decrease the toxic load for our environment. BACK TO TOP
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Why This One Unique Vitamin Must Be Part Of Your Diet In 1934, Henrick Dam, a Danish scientist noticed that chickens started bleeding internally after being on a cholesterol-depleted diet for several weeks. When pure cholesterol was brought back into their diet, the effect was not what was expected. The chickens still bled. Thus Henrick Dam concluded that a lack of cholesterol was not the cause for the chicken's bleeding, as was originally assumed. He discovered that the internal bleeding of chickens was due to a lack of another compound responsible for the formation of blood clots. It was accidentally also removed from the chicken's original diet along with the cholesterol. He named this compound Vitamin K, for the Danish word Koagulation, which means the formation of blood clots. The chemical structure of Vitamin K was later studied by an American biochemist Edward A. Doisy. Both, Henrick Dam and Edward A. Doisy received the Nobel Prize for their discovery of Vitamin K in 1943. Easy bruising, nose bleeding, or appearance of ruptured capillaries could all be the signs of Vitamin K deficiency. Long term use of antibiotics can diminish its production in the gut by friendly bacteria. Newborns do not yet have friendly gut bacteria therefore they can be susceptible to Vitamin K deficiency. The practice of giving vitamin K to newborns significantly prevents hemorrhagic disease. Anticoagulant drugs like Warfarin and Coumadin interfere with the vitamin K production. Not only is Vitamin K important for the formation of blood clots, but it plays a vital role in bone metabolism and cardiovascular health. Modern research shows that with an adequate amount of Vitamin K, the following health problems may be treated or prevented: osteoporosis, cardiovascular disease, varicose veins, arterial calcification, and some forms of cancer such as prostate cancer, lung cancer, liver cancer and leukemia. The best sources of vitamin K are kale, green tea, turnip greens, spinach, broccoli, lettuce, cabbage, and Swiss chard. Enjoy colourful vegetables in your meal every day! BACK TO TOP
Healthy skin and vitamin D
So it is important to keep our skin healthy and allow it to perform all of these functions at it's best! Your skin is a true reflection of your general health. There are many skin signs that can suggest some underlying health problems. I can get a good idea of an individual’s general health and vitality by looking at their skin. Everyone needs to see a doctor for the regular skin assessment. To keep our skin healthy we have to take a very good overall care of ourselves. The main steps in keeping your skin healthy are to:
Yes, sunlight can be damaging to our skin. Overexposure to sun dries our skin, causes wrinkles to appear sooner and reduces skin elasticity. Extensive exposure to sunlight can be even dangerous. Ultraviolet light is responsible for sunburn, can damage the eyes and may increase the risk of melanoma (skin cancer). But on the other hand, sunshine is vitally important for the synthesis of vitamin D in our bodies. A cholesterol-like substance in our skin absorbs UV-B of the solar spectrum, and through several metabolic transformations, vitamin D is formed. It is well established that vitamin D plays a crucial role in the health of our bones: it prevents rickets and osteomalacia, and it decreases the risk of bone fracture in the elderly. The latest studies have also shown that higher vitamin D levels protects us from cardiovascular disease, hypertension, depression, multiple sclerosis and cancers of the breast, prostate, and colon. (Please visit http://www.vitamindhealth.org to learn more about vitamin D.) So we need to be smart and very careful in order to get all the sunshine that we need for vitamin D production but to avoid the potential hazards of ultraviolet light. I usually recommend that my patients spend some time outdoors every day, all year round. At least 20 minutes of sun exposure to the hands and face are required to produce adequate vitamin D. The synthesis of Vitamin D by our skin is affected by latitude, season, air pollution, sunscreen use, skin pigmentation and age. During summer time stay away from direct sunlight from 10 am till 4 pm, and wear protective clothing such as a hat, long-sleeve shirt, pants, and sunglasses. If you decide to use a sunscreen be very selective: read the label carefully and choose a product without harmful chemicals. There is beautiful spring weather in Toronto this year. We have lots of sunny days to enjoy outdoor activities. I wish you to enjoy the warm weather and have a healthy Our Canadian wild blueberries are the best choice for us to include in our snacks and meals. Wild blueberries were part of traditional diet of the First Nations for many generations. They eat it raw, used for baking, and for making tea. Wild blueberries are rich in vitamins A and C and minerals: calcium, magnesium, zinc, iron and potassium. Wild blueberries are 2nd on a new list of the top 20 most antioxidant-rich foods, ranked by nutrition scientists at the USDA. This list was published in the June issue of the Journal of Agricultural and Food Chemistry. Wild blueberries have anti-inflammatory properties and can be effective in:
Wild blueberries promote healthy aging, improve memory in older adults and prevent dementia. When you decide to go harvesting berries keep in mind some of the following advice on how to keep away mosquitoes and other bugs. Don't eat bananas during mosquito season--mosquitoes love bananas! There is something about how our bodies process the banana oil, according to Dr. Janet Starr Hull that attracts the females of the species. Planting marigolds and/or Artemisia around your yard works great as a bug repellent.
Enjoy the summer! Have a wonderful celebration of Canada Day! BACK TO TOP
Enjoy Canadian wild blueberries! Color your everyday by eating fresh and tasty berries: blueberries, strawberries, raspberries, blackberries and cranberries. These berries are rich with powerful photochemicals that boost your immune system, prevent heart disease and cancer. They are a great source of antioxidants, in particularly anthocyanins; the pigments responsible for the rich, dark colors of the fruit. Our Canadian wild blueberries are the best choice for us to include in our snacks and meals. Wild blueberries were part of traditional diet of the First Nations for many generations. They eat it raw, used for baking, and for making tea. Wild blueberries are rich in vitamins A and C and minerals: calcium, magnesium, zinc, iron and potassium. Wild blueberries are 2nd on a new list of the top 20 most antioxidant-rich foods, ranked by nutrition scientists at the USDA. This list was published in the June issue of the Journal of Agricultural and Food Chemistry. Wild blueberries have anti-inflammatory properties and can be effective in:
Wild blueberries promote healthy aging, improve memory in older adults and prevent dementia. When you decide to go harvesting berries keep in mind some of the following advice on how to keep away mosquitoes and other bugs. Don't eat bananas during mosquito season--mosquitoes love bananas! There is something about how our bodies process the banana oil, according to Dr. Janet Starr Hull that attracts the females of the species. Planting marigolds and/or Artemisia around your yard works great as a bug repellent.
Enjoy the summer! Have a wonderful celebration of Canada! BACK TO TOP
The Metabolism Program Celebrate the World Cup by becoming a star yourself: choose to improve your lifestyle. Start exercising, bicycling, swimming, or doing any physical activity that you enjoy. Integrate exercise into your daily routine by taking the stairs instead of the elevator. When going shopping, walk or cycle and leave your car at home. Very quickly you will feel and see an improvement in your fitness level. If you eat well and follow a healthy lifestyle, but still do not feel vibrant and energetic, then I encourage you to follow the healthy & active Metabolism program. Fit. Healthy. Slim. The Metabolism Program "Although I eat less, I can't seem to lose weight." Could it be your metabolism? Every person is unique! What the experts say Too many carbohydrates lead to increased levels of insulin. Hormones and metabolism Which foods will boost my metabolism? The "healthy & active" Health Pyramid To achieve a healthy body we need to be physically active and water is the basic source of sustenance for every cell of our bodies. Moreover, what we eat has to match the needs of our metabolism. For a healthier, more beautiful you Fit, healthy & slim is the goal- but you don't have to be over weight to benefit from the program. The "healthy & active" Metabolism Program makes it possible. Optimizing your metabolism can have a whole host of medical benefits:
For more information please contact me and visit www.healthy-active.com BACK TO TOP
Staying Physically Active Every month we get interesting news from the research community. Studies are proving time after time what has seemed obvious for a long time: physical activity improves your health. The results of these studies may be relevant to anyone who is still skeptical about the benefits of physical activity. For example, a 14 - year study done by an American Cancer Society epidemiologist Alpa V. Patel, PhD, and colleagues concluded that people who spent at least 6 hours of their daily leisure time sitting died sooner than people who sat less than 3 hours. (American Journal of Epidemiology, July, 2010). This study was started in 1992, and involved from 53,440 U.S. men and 69,776 women who were 50-74 years old. Study participants were asked, "During the past year, on an average day (not counting time spent at your job), how many hours a day did you spend sitting (watching television, reading, etc.)?" "After adjusting for smoking, height/weight, and other factors, Patel's team found that compared to sitting less than three hours a day, sitting six or more hours a day:
It wasn't just that they weren't getting exercise. Patel and colleagues found that sitting itself was detrimental to health. Sitting increased risk of cancer death, but the main death risk linked to sitting was heart disease." If you eat well and follow a healthy lifestyle, but still do not feel vibrant and energetic, then I encourage you to follow the "healthy & active" Metabolism program.
BACK TO TOP About B Vitamins Are there any recipes that can help us fight tiredness and lack of energy that some of us complain about at the end of winter season? One of the most effective ways to improve our level of energy is to increase the intake of vitamins, and in particular B-complex vitamins.
Women's health problems such as premenstrual syndrome, painful menses and menopausal symptoms can be treated by supplementation of the B vitamins.
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