ESSENTIAL SUPPLEMENTS - NOVEMBER 2018 - VOLUME 10, ISSUE 8

 

Volume 10, Issue 8

November 2018

Essential Supplements

As the days get shorter, it's time to think about how we're going to stay healthy during the winter. Of course, the first priority is a healthy lifestyle: good nutrition, regular exercise, stress levels under control, and enough good quality sleep. However, even when we do all the right things, there are a number of reasons we may still benefit from taking a few well-chosen supplements (please see our newsletter of April-2015). Read on below...

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.

Ramila Padiachy

Doctor of Natural Medicine (DNM)®

Ramila
 

Which Essential Supplements?

Taking supplements is no substitute for a healthy diet. However, doing all we can to eat healthy, whole foods may still not be enough to get all the nutrients we need. Here I suggest a few supplements that I consider to be extremely important to our health, that we're unlikely to get in adequate amounts from other sources.

Vitamin D3

...especially when the sun is weaker during late fall and winter, is an extremely important supplement. As you are probably aware, unlike most vitamins, vitamin D does not come from foods, but exposure to the sun enables the body to make its own vitamin D. Vitamin D affects many aspects of our health, including maintaining a strong immune system. People with low levels of vitamin D are more likely to get the flu. Vitamin D is also important for protection against many other diseases, as well as healthy bones and teeth. Vitamin D improves lung function, contributes to good cardiovascular health, mental functioning, and combats aging. Note: for good absorption, you need to combine vitamin D with calcium, magnesium and vitamin K2. Also, it is fat soluble, so should be taken with meals. (For more detail, please see our newsletter of November-2016.)

declutter

Curcumin

...provides many beneficial effects; for example, it is an effective anti-inflammatory, a natural analgesic, and is clinically proven to be an effective antidepressant. It may also promote brain health, according to a study that has shown it may be effective against Parkinson's disease. In addition, curcumin may help maintain normal heart function.

Curcumin is known for its effectiveness in cancer treatment and prevention. In particular, it has been shown to be effective in treating colorectal cancers, both as an adjuvant to chemotherapy and on its own. Clinical trials are underway using curcumin to treat several other types of cancer.

Omega 3s

...are anti-inflammatory, help lower triglycerides and blood pressure, and may be good for the brain (memory) and the heart. The typical North American diet is high in processed, refined vegetable oils that are high in omega 6 which is inflammatory. Omega 3 supplements help to offset this inflammation. The ability of omega 3 to reduce inflammation may help reduce the risk of arthritis. It can reduce the risk of type 2 diabetes and of several forms of cancer, including breast cancer. Omega 3 is effective in reducing ADHD symptoms in children. It also reduces muscle soreness.

Magnesium

...is a supplement that is often overlooked, but extremely important. It is involved in over 300 biochemical reactions and most people do not get the ideal amount. Among other things, it opens up the arteries, lowers blood pressure, regulates blood sugar, and helps reduce muscle cramps. It boosts the immune system and fights inflammation. It also acts as a laxative, so beware of taking too much!

Probiotics

...are important for maintaining a healthy gut or balanced microbiome - the collection of good bacteria and yeasts that inhabit your digestive system (see our newsletter September-2016). About 80% of our immune system is located in our gut, and up to 95% of serotonin (the neurotransmitter that regulates mood) is produced in our gut. It's clear that a healthy gut is important! Taking a daily probiotic can help balance your microbiome, which improves digestion, promotes a normal bowel pattern and general good health.

A high-quality multivitamin

...will help you cover the basics and include things you might not think of taking separately, such as selenium and folic acid, as well as other B vitamins. Nature's Sunshine offers the extremely high-quality Super Vitamins and Minerals, which I highly recommend.

I hope these essential supplements keep you healthy not just this winter, but all year long!

 

References

  1. Why vitamin D is important to your health. Newsletter, November 2016, volume 8 issue 8
  2. Mercola J. The many potential health benefits of curcumin. articles.mercola.com/vitamins-supplements/curcumin.aspx Accessed October 29, 2018.
  3. Fadus MC, Lau C, Bikhchandani J, Lynch HT. Curcumin: an age-old anti-inflammatory and anti-neoplastic agent. Journal of Traditional and Complementary Medicine 2017;7:339-346.
  4. Rice J. Create a capsule cabinet of essential supplements. March 1, 2017. amazingwellnessmag.com/features/essential-supplements Accessed October 23, 2018.
  5. Myers A. 4 essential supplements everyone should take. amymyersmd.com/2018/09/4-essential-supplements/ Accessed October 23, 2018.
  6. Summary of fish oil. examine.com/supplements/fish-oil/ Accessed October 31, 2018

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

Supplements

There are some Nature's Sunshine supplements that would help you to maximize your health especially during the rest of fall and winter. You can find information about these products and purchase them in our online store:

  • Magnesium
  • Magnesium Complex
  • Probiotic 11
  • Super Omega 3
  • Super Vitamins & Minerals
  • Turmeric Curcumin
  • Vitamin D3
Milk Thistle
The Belly of the Beast

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thebellyofthebeast.ca

1437 Woodroffe Avenue

Ottawa ON (map)

WHY ARE YOU EATING? - DECEMBER 2015 - VOLUME 7 ISSUE 9

 

Ramilas Health Tips

Ramila's Healing Arts Clinic

Once again, the holiday season is here, so I thought it would be a good idea to look at what happens when we succumb to emotional eating. That way, if we can see it coming, we can be proactive in stopping ourselves - we can be mindful - before we eat way more than we really want, or the 'wrong things' for the wrong reasons. Find out more below...

 

Best Wishes for a happy, healthy, stress-free holiday season and a wonderful New Year from Megs, Chanele, Tamia and myself.

- Ramila

 

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity.

new location

Volume 7, Issue 9

Ramila Padiachy

Doctorate of Natural Medicine (DNM)® R.Ac.

 

Ramilas Healing Arts Clinic

1437 Woodroffe Avenue
Ottawa ON (map)

613.829.0427
info@ramilas.com

Like us on Facebook

 

Why are You Eating?

Is your hunger emotional or physical?

  • Emotional hunger occurs in response to your feelings.
  • Physical hunger occurs because your body needs fuel.
  • Emotional hunger tends to come on suddenly.
  • Physical hunger emerges gradually.
  • With emotional hunger, you crave certain foods.
  • With physical hunger, you're open to many options.
  • Emotional hunger doesn't notice signs of fullness.
  • With physical hunger, you stop eating when you're full.


What does your body really need when you have food cravings?


You might be interested in watching a short video of an interview I did recently on CTV. The information is included in the following table.

 

*Note: Dark chocolate, in moderation, is healthy!
+Plus a supplement.

 

Specific Traps to Avoid

Sugar: Not so good in your stomach, even worse in your bloodstream


sugarUnder normal conditions, when blood sugar levels rise after eating, the pancreas secretes insulin that allows the cells to take in and use glucose (sugar) for energy. When cells become resistant, they don't respond to insulin. The excess glucose builds in the bloodstream and is eventually stored as fat. This triggers carbohydrate cravings and fatigue because the cells are literally starving for the fuel and energy they need to function. Giving in to carbohydrate cravings results in weight gain, and the vicious cycle continues.


Insulin resistance, one of the main components of metabolic syndrome, is clearly on the rise. Why is this? Our early ancestors obtained whole foods from the environment and expended a lot of physical energy to do so. Today most of us consume processed foods laden with sweeteners, and we lack the physical activity our bodies need.


Good news! Insulin resistance can be prevented and reversed through diet and exercise. The Diabetes Prevention Program and other large studies have shown that people with pre-diabetes or type 2 diabetes can make improvements by losing just 5–7% of their body weight and walking 30 minutes daily.


Note that it's really important to avoid soft drinks and foods containing high fructose corn syrup (HFCS).


Other refined carbohydrates are close cousins of sugar and should be avoided for the same reasons, e.g. anything made of refined white flour.


Artificial sweeteners

 

Studies have shown that most artificial sweeteners, believe it or not, cause weight gain and obesity. So opting for the low-cal version of your favourite soft drink won't do you any favours. In particular, avoid saccharin, aspartame, sucralose, acesulfame K, and neotame. Exceptions are xylitol and stevia which are great natural alternatives. A word of caution if you have a pet: xylitol is extremely poisonous to dogs and cats, so don't let them eat anything with xylitol in it.

 

Water, Fruit and Vegetables

We need water!


cucumber in waterWhether or not weight loss is part of your plan, you need lots of good quality water. If you do intend to lose weight, water is considered by many to be a major ingredient for success. It helps you feel full. It cleanses. It heals. And it has numerous other health benefits.


To review, you should drink half an ounce of water for each pound you weigh (up to a maximum of 100 ounces). For example, if you weigh 150 pounds, you should drink 75 ounces of water per day.


There are lots of things you can do to make drinking water more interesting. While most other drinks do not count as substitutes for water, one exception is herbal tea – this gives you all sorts of tasty options. Another way to add variety is to add a couple of slices of cucumber to your water pitcher or container for the day. For variety, you can add a thin slice of orange, lemon or lime; or a sliced strawberry; a small piece of watermelon or cantaloupe. Liquid chlorophyll (see supplements below) is another great addition with its refreshing spearmint flavour.

Vegetables and fruit


As always, vegetables are an excellent choice, as well as fruit in moderation because it's sweeter. Consider the space taken in your stomach by 400 calories:

  1. by oil – it just covers the bottom of your stomach.
  2. by chicken – a few small pieces don't come close to filling your stomach.
  3. by vegetables – your entire stomach is full!

We recommend aiming for at least 5 servings of vegetables each day.

 

Manage Stress

We've covered stress management in previous newsletters (June 2014 and March 2013), but to briefly review a few basics:

  • Be physically active. Try to get 30 minutes (or at least 20 minutes if you can't manage 30) of exercise at least as vigorous as walking briskly every day.
  • Get enough good quality sleep. At least 7 hours a night is very important for managing stress and also for controlling your appetite. It's almost impossible not to eat more (especially carbs) when you're really tired.
  • Use relaxation techniques. There are many different ones, some of which were outlined in the June 2014 newsletter. Find what works for you and practice your favourite techniques regularly.

 

Supplements

ZerenityThere are a number of Nature's Sunshine supplements that can help manage stress and emotional eating. You can find information about these products and purchase them in our online store:

  • Magnesium Complex
  • Vitamin B Complex
  • Calcium
  • Omega-3
  • Liquid Chlorophyl
  • Zerenity


If your New Year's resolutions include weight loss with an emphasis on healthy eating, please see our website for information about the weight loss program at our clinic.

For additional information, please email ramila@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.

References:

  1. What do my cravings say about me? Module 6 in the IN.FORM Participant manual. 2014 Nature's Sunshine Products of Canada Ltd. www.naturessunshine.com

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

 

Featured Service

Emotional release therapy is an alternative healing method used to help release a person's negative energy. This technique is widely used in grief therapy and in other areas of emotional trauma. It is also successful in healing both physical and emotional wounds.

Emotional releasing techniques require a person to discover what past hurts and emotions are currently causing mental or physical pain. Once these hurts are discovered they can be released, eventually alleviating the problem and filling the person with positive energy.


Click here to learn more.

Ramila is truly a gifted healer. I left her office with the most amazing feeling that cannot be fully described in words. What I like most about the Emotional Release Technique was the fact that I didn't have to open up and share my feelings. While I am an open and outgoing person, I tend to keep my personal feelings very guarded. In the past I have tried therapy but speaking about my emotions was very uncomfortable for me.

- Delanie, Montreal, QC

 

When health begins, dis-ease ends.

 

BOOST YOUR IMMUNE SYSTEM - NOVEMBER 2015 - VOLUME 7 ISSUE 8

 

Ramilas Health Tips

Ramila's Healing Arts Clinic

It's that time of year again when flu season is starting, and we need to know how to protect ourselves from any illness this winter. We need to counteract the common tendency to neglect ourselves, get too tired and more susceptible to any illness that's going around. Happily, there's a lot we can do to take good care of ourselves - and stay healthy. Find out more below...

 

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity.

new location

Volume 7, Issue 8

Ramila Padiachy

Doctorate of Natural Medicine (DNM)® R.Ac.

 

Ramilas Healing Arts Clinic

1437 Woodroffe Avenue
Ottawa ON (map)

613.829.0427
info@ramilas.com

Like us on Facebook

 

Staying Healthy - The Basics

I'm sure you already know the basics of staying healthy:

  • Think positively.
  • Exercise regularly.
  • Wash your hands frequently and thoroughly.
  • Eat a diet high in fruits, vegetables, and whole grains, and low in refined carbohydrates.
  • Get adequate, good quality sleep.
  • Maintain a healthy weight.
  • Manage your stress levels. (See our June 2014 newsletter.)
  • Strong relationships and a good social network are good for you.
  • If you drink alcohol, drink only in moderation.
  • Don’t smoke.

 

Boost Your Immune System

In fact, all of those basics have a positive effect on your immune system and its ability to function if - or when - you're exposed to flu or cold germs, or bacteria. So, they are all really good strategies for preventing illness. Here are some reasons that these strategies are effective boosters of your immune system:

  1. Think positively. Happier people are less likely to develop colds when exposed to cold viruses, according to research at Carnegie Mellon University. People with high positive emotion scores produce enough cytokine (a protein) to help recruit other immune cells to fight off infections.
  2. Exercise regularly. A study compared women who worked out 5 days a week for 45 minutes with women who attended a 45-minute session of stretching exercises once a week. The group that exercised less vigorously only once a week had nearly four times as many colds as the group that worked out more often over a one year period. It is believed there is a temporary increase in immune-fighting cells with each episode of exercise.
  3. Wash your hands. Hand washing is an extremely effective public health measure. Consider that you only need to make contact with a cold or flu virus and then touch your eyes, nose or mouth to get infected. A 2008 review in the British Medical Journal stated that hand washing is far more effective at reducing risk than antiviral drugs. Be sure to wash for 20 seconds using soap and warm water.
  4. Manage your stress levels. Animal studies have shown:
    • Stressful situations delayed the production of antibodies in mice infected with influenza virus, and suppressed the activity of T cells in animals inoculated with herpes simplex virus.
    • Social stress can be more damaging than physical stress. Mice exposed to social stress were twice as likely to die as mice that were stressed physically.
    • Isolation can suppress immune function. Infant monkeys separated from their mothers, especially if they were alone in a cage rather than in a group, generated fewer lymphocytes in response to antigens and fewer antibodies in response to viruses.
    • In humans, it has been found that psychological stress affects the immune system by disrupting communication between the nervous system, the endocrine system and the immune system. This can result in higher levels of cortisol and, consequently, fewer antibodies in response to exposure to a virus.
  5. Probiotics. A relationship has been observed between "good" bacteria in the digestive tract and good immune system function.
  6. Eat a healthy diet. Certain foods are particularly good immune system boosters, including:
    • limesCitrus fruits are high in vitamin C which you need to consume every day because your body can't produce or store it. That's much better than just taking vitamin C to get rid of a cold - prevention is the best bet. Vitamin C is believed to increase the production of white blood cells which are key to fighting infections.
    • Red bell peppers contain even more vitamin C than citrus fruits, and are also a rich source of beta carotene.
    • Broccoli is packed with vitamins A, C and E, as well as numerous antioxidants. The less you cook it, the more nutritious it is.
    • Garlic is recognized for its value in fighting infections. Garlic also helps lower cholesterol and may prevent hardening of the arteries. Heavy concentrations of sulfur-containing compounds in garlic, such as allicin, are the secret to its immune-boosting properties.
    • Ginger is good as a preventive measure, not just once you have a cold. Gingerol gives ginger its heat, and is a relative of capsaicin. Ginger may help decrease chronic pain and lower cholesterol.
    • Spinach is not only rich in vitamin C, but also contains numerous antioxidants and beta carotene. As with broccoli, it's best cooked as little as possible to retain its nutrients.
    • Yogurt is best if it has "live and active cultures" specified on the label. These cultures may stimulate your immune system to fight diseases. Look for yogurt fortified with vitamin D.
    • Almonds are packed with vitamin E which is key to a healthy immune system. It is fat-soluble, meaning it requires the presence of fat to be absorbed properly. A half-cup serving of almonds provides nearly 100% of the recommended daily amount.
    • Turmeric is a key ingredient in curries, and is well known as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Curcumin, which gives turmeric its distinctive colour, reduces inflammation and fever.
    • Green tea, like black tea, is packed with flavonoids, a type of antioxidant. In addition, green tea has another powerful antioxidant known as EGCG (epigallocatechin gallate), which is largely destroyed in the production of black tea. Green tea is also a good source of the amino acid L-theanine which may aid in the production of germ-fighting compounds in your T-cells.
    • While it isn't a food, vitamin D reduces the risk of respiratory infection. In addition, vitamin D has been shown to reduce the risk of dementia, several types of cancer, cardiovascular disease (including high blood pressure) and auto-immune diseases, such as multiple sclerosis and irritable bowel syndrome. Very importantly at this time of year, there is recent evidence that vitamin D helps combat SAD (seasonal affective disorder).

 

Supplements to Boost Your Immune System

Cat's Claw CombinationSeveral Nature's Sunshine supplements, listed below, are effective immune system boosters. Visit  our online store to purchase any of the following products.

  • Super Trio contains Super Supplemental (Iron-free) containing vitamins, minerals and herbs; Super Omega-3 (contains 760 mg EPA and 380 mg DHA); and Super NT-OX (includes green tea, curcumin and other antioxidants/anti-inflammatories)
  • Cat's Claw Combination
  • Echinacea & Golden Seal
  • HRP-C
  • Collostrum
  • Nature's Silver Guard
  • Bifidophilus Flora Force (probiotic)
  • Acidophilus Bifidobacterium (probiotic)
  • Probiotic 11
  • Ginger
  • High Potency Garlic
  • Green Tea Extract
  • Vitamin D3

 

You can find information about these products in our online store. For additional information, please email ramila@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.

References:

  1. How to boost your immune system. Harvard Health Publications www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system  Accessed October 27, 2015.
  2. 6 immune system busters and boosters. WebMD Medical Reference, 2015. www.webmd.com/cold-and-flu/10-immune-system-busters-boosters  Accessed October 27, 2015.
  3. Young L. 9 ways to boost your immunity. www.besthealthmag.ca/best-you/prevention/9-ways-to-boost-your-immunity  Accessed October 27, 2015.
  4. Immune system boosters. www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#ImmuneBoosters1  Accessed October 27, 2015.
  5. Low vitamin D levels linked to greater risk of dementia. Tufts University Health & Nutrition Letter. 2014;32(9):1,3.
  6. Mercola J. Vitamin D - one of the simplest solutions to wide-ranging health problems. December 22, 2013. articles.mercola.com/sites/articles/archive/2013/12/22/dr-holick-vitamin-d-benefits.aspx Accessed November 5, 2015.
  7. Mercola J. Simple, inexpensive remedies for seasonal affective disorder. February 14, 2015. articles.mercola.com/sites/articles/archive/2015/02/14/seasonal-affective-disorder-vitamin-d.aspx Accessed November 5, 2015.
  8. Gloth FM, Alam W, Hollis B. Vitamin D vs broad spectrum phototherapy in the treatment of seasonal affective disorder. J Nutr Health Aging 1999;3(1):5-7.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

 

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Featured Service

Reflexology

Reflexology is effective for insomnia treatment because it lowers stress and produces normal Qi flows. Many times, insomnia is a symptom of an acute stress related problem. Click here find out more.

Since July '93, I have been seeing Ramila Padiachy, a certified reflexologist. She has given me tremendous help. I was getting a lot of shoulder and neck pain. Nothing was helping, I went to see a chiro. It would help a little. But seeing Ramila and following her treatment has improved my neck and shoulder pain. She has also given me advice on nutrition and also herb supplements to help me along. I feel she is very professional and definitely informative in her line of work. I would highly recommend her to my friends.

- Gail D-H.

 

When health begins, dis-ease ends.

 

Spring Cleaning - April 2012 - Volume 4 Issue 1

With spring comes spring cleaning – for most of us this is a time of year to clean our homes, reorganize our wardrobes and make a fresh start as the weather gets warmer, and the days, longer. But my focus this month is on cleaning ourselves. Just as spring cleaning means more than a quick vacuum and dusting around the house, our spring body cleaning should be more than a long, hot bath. We should cleanse ourselves both externally and internally.
Read More

Healthy Choices - March 2012 - Volume 3 Issue 11

The days are getting longer again, and spring is in the air. Since this is a time of year for making a fresh start, this newsletter covers some tips for healthy choices in a number of different areas. There is new information available all the time, and I’ll highlight some recent information.
Read More