DECREASE STRESS

To stand up against digestive disease, we first need to address how the brain is influenced by stress levels. There are a number of hormones released when the brain is in a state of stress. This may cause a loss of appetite, uncontrollable cravings, irritability, bloating, irregular bowel movements, low energy, etc, etc. The list goes on, and it doesn’t take a doctor to figure out when the mind is under stress, the whole body can go haywire.

With how demanding and hectic schedules are for the average person, it is of no surprise the majority of individuals are in a constant state of stress. And the body part most affected by this is the digestive system. The gut is also known as the “little brain”; interesting fact- there are more nerve cells in the stomach and intestines than the entire spinal cord! The connection between the gut and brain is remarkably complex, with a directly correlation to our mood and emotions. A recent article by HealthDay summarized that, “95 percent of the body’s serotonin (the ‘happy’ hormone) is found in the digestive system and not in the brain”! Therefore, the brain affects the gut and the gut affects the brain…dramatically!

If the nervous system is overwhelmed it will activate the “fight or flight” response, slowing down digestion, decreasing absorption of nutrients, creating a misfiring physiological effect, and a dysfunctional gut. Long term, high stress levels can lead to stomach ulcers, aches, nausea, irritable bowel syndrome, acid reflux, diarrhea, and constipation. OUCH!

The Main Tools To Decrease Stress:
• Daily meditation
• Increase physical activity
• Practice breathing exercises
• Decrease sugar and carbohydrate intake
• PLENTY of sleep- this is a big one!
• And talk to your Naturopath- you may be lacking key supplements

ALTERNATIVE THERAPY

Massage: Manual therapies like massage decrease stress and anxiety levels by creating a relaxed state in the individual seeking them out. Further, the Registered Massage Therapist’s at Vitality Clinic have practical experience working directly and indirectly on digestive issues. Directly, your therapist will increase blood flow, stimulate the release of serotonin, encourage peristalsis (the contraction and relaxation of your intestines, which creates the movement of bowels through your system), and significantly reduce stress in your gut and mind.

Chiropractic care: Spinal adjustments help boost the immune system which makes the body’s defence system more effective. Also, the relationship between the nerves exiting the spinal cord and the end organ (somatovisceral relationship) acts very much like a garden hose. If there is a “kink” in the garden hose (ie nerve exiting the spine) the water (ie information being provided) can’t flow as efficiently, and the garden (ie digestive tract) may not flourish. Adjustments “unkink” the hose allowing for optimal flow of information and the best outcome for the “garden”.

Naturopath: Your diet and balance of good vs bad bacteria in your gut is an extremely important factor when it comes to digestive disturbances. If your gut is not functioning optimally, it may leave you feeling sluggish, toxic, low energy, lacking motivation, and emotional. Naturopathic Medicine views digestion “as the key piece to any naturopathic plan.” It is important to see a licensed Naturopath to help you with digestive wellness. Different approaches may include dietary modification, food allergy testing, homeopathic remedies, nutritional supplementation (like probiotics), immune support, IV therapy, and blood testing.

Acupuncture: The final meal ticket (pun intended) that is going to bring it all home for you is acupuncture! Not kidding, guys. Acupuncture is derived from ancient Chinese Medicine. It describes in detail metabolic changes in the body including the production of energy. It says that “our energy is produced from two sources: air inhaled during breathing and energy from food provided by proper digestion.” So, the doctors and scholars are focused on these two processes as the keystone for health and well-being. Inflammatory bowel disease, diabetes, stomach ulcers, nausea and vomiting, irritable bowel syndrome, obesity, biliary colic, xerostomia, gout, acid reflux, etc. Our Registered Acupuncturist can help with all these digestive disturbances! Evidence Based Acupuncture quotes that, “acupuncture is more effective than pharmacotherapy in the treatment of diseases of intestines”, and they have hundreds of studies to support this statement!

MOVEMENT

When you are exercising or stretching your body, you are increasing the blood flow to your organs, and giving them an ‘internal massage’. It’s like wringing out a dirty towel. A great practice to help with digestive health is yoga. It incorporates twisting, stretching, strengthening and relaxation- all of which are crucial to promoting a healthy system. Getting in the habit of walking after you’ve had a big meal is also important; doing so directly aids in digestion. Any way you can get your body moving is going to be helpful! Take the stairs instead of the elevator, walk to work, stretch while relaxing in front of the television, implement a 10 minute morning stretch routine. Your body will thank you for it!

A happy gut really does mean a happy life!
The Vitality Team

With any type of digestive issue it’s important to look at diet because you may be eating foods that irritate the gut or impair optimal digestion. Food sensitivities to wheat and dairy are common. You may see significant improvement after a 3-week trial of no wheat (bread, pasta, crackers, etc) and no dairy (milk, yogurt, cheese).

You can get more specific information with food sensitivity testing. This quick in-office test looks at over 120 different foods and shows which ones are the biggest issue for you.

Aloe vera, slippery elm, and DGL (licorice) are herbs that soothe and heal the gut. Aloe juice can be taken daily, slippery elm powder can be mixed into water or applesauce, and DGL tablets can be chewed with any irritation or pain.

If you have been on prescription antacid medications for many years you may have reduced absorption of vitamins and minerals such as B12, iron, calcium and magnesium. Blood tests can determine the levels of some of these nutrients and extra supplementation may be indicated.

There is no reason for you to suffer with digestive problems. Consider booking an appointment so you can have better digestion and overall greater health.

Have a great day,
Dr. Natalie Mazurin
Vancouver Naturopath

The health of both parents directly affects the conception process and the health of baby. A natural preconception health care program is something that couples can take on together as a team.

The first step is to recognize and address issues that may affect fertility. Stress, poor nutrition, blood sugar imbalances, infection, and low thyroid function are factors that can impede a couple’s fertility.

Hormone related conditions such as irregular periods, PCOS, fibroids, and endometriosis should also be considered. These conditions can be treated naturally, but is best to address these as soon as possible.

Couples considering pregnancy can meet with a naturopathic doctor to discuss preconception blood tests and physical exams. A personalized naturopathic protocol may include diet suggestions, supplementation, and acupuncture to enhance fertility.

Creating a preconception plan is a fun and exciting process. Contact myself, Dr. Natalie Mazurin, to find out more about the steps you can take for a healthy and successful pregnancy.

Have a great day,
Dr. Natalie Mazurin
Vancouver Naturopath

Light sleepers have difficulty because every little noise or movement causes them to stir. This may be due to low levels of the brain chemicals serotonin and melatonin. In addition to sleep disturbance, there may also be anxiety, depression, or chronic pain.

Melatonin can be helpful in this type of insomnia. To mimic natural release take a small dose of melatonin (1-3mg) at the same time every evening (ie. 1 hour before bed) and sleep in complete darkness.

Restless sleepers struggle to get comfortable and tend to feel wound up and unable to relax. Muscle tension, restless legs, and jaw clenching may also occur.

This may be associated with low levels of GABA, a brain chemical that promotes calming and relaxation. Doses of GABA range between 100-500mg and can be combined with melatonin. Take a dose at suppertime to promote relaxation and again at bedtime to help with sleep.

Night owls tends to get an evening “second wind”. Perhaps they can get to sleep but after a couple hours (bing!) they are wide awake again.

This may be due to elevated cortisol. Cortisol gives us energy and alertness throughout the day. When cortisol is high at night it impairs our ability to fall or stay asleep. High cortisol levels are commonly found in chronically stressed individuals.

Phosphatidylserine is a nutrient that helps lower cortisol levels. It can be taken an hour before bed, at bedtime, and with waking during the night.

Your naturopathic doctor can help identify the pattern and underlying causes of your sleep disturbance and determine the most appropriate treatment. Book an appointment with Dr. Mazurin and put an end to your sleepless nights.

Dr. Mazurin’s personal website

Related articles:
Sleep A, B, and ZZZ’s
Sleep Hygiene
This Just In.. Sleep Is Really Important
Best Sleeping Position for Neck Pain
Ideal Sleeping Positions

When exposed to stress, our “fight or flight” nervous system signals the adrenal glands to produce cortisol, one of the bodyʼs main stress hormones. If cortisol levels become too high for too long undesirable effects may begin to occur.

You know youʼve pushed your adrenals too much when you experience symptoms such as fluid retention, spiking blood sugar levels, weight gain, and decreased immune function. People who live the “fight or flight” zone may also be prone to anxiety, muscle tension, and sleep problems.

Think of your adrenals like your bank account. If you keep withdrawing from your account youʼll eventually be overdrawn. At that point every little financial need will seem like a big deal. If you constantly press your adrenals with stress eventually even little issues create big stress responses. When pushed to the absolute max, adrenal burnout can manifest as fibromyalgia, chronic fatigue, or autoimmune conditions.

You can reduce the stress on your adrenal glands by making simple lifestyle changes. Include protein with snacks and meals to keep your blood sugar and your adrenals balanced. Reduce coffee intake to just one cup in the morning. Aim to get to bed by 10pm at the latest.

In addition to lifestyle changes there are some key nutrients and therapies that can help support the adrenals. We can help you prevent and treat adrenal fatigue. Book an appointment with myself today to find out how.

Have a great day,
Dr. Natalie Mazurin
Vancouver Naturopath

Here are 5 easy steps you can take to help reduce the severity of allergy symptoms through improved nutrition, stress reduction, and immune support.

–REDUCE SUGAR: keep treats out of work & home, cut out juice & soda, half the sugar in your coffee
–GET SOME B-SHOTS: regular b-vitamin injections help boost energy and calm the nervous system
–EAT GOOD FATS: include good fat foods such as fish, coconut oil, and avocado, take a quality fish oil supplement daily to reduce inflammation
–DRINK ANTI-ALLERGY TEAS: sip 1-2 cups per day of nettle, licorice, or green tea
–INCLUDE VITAMIN C & BIOFLAVONOIDS: these natural anti-histamines can be found in berries, kiwis, and coloured peppers, for an extra boost add a vitamin C supplement 1-2 per day

A complete allergy treatment program may include acupuncture, IV vitamin therapy, and personalized nutrition. Donʼt wait for allergies to drag you down; contact Vitality Clinic today to book your appointment.

Have a great afternoon,
Dr. Natalie Mazurin
Vancouver Naturopath

Symptoms such as fatigue, depression, dry skin, hair loss, cold intolerance, weight gain, and constipation may be a sign that your thyroid is working sluggishly.

Many people become frustrated when they experience symptoms of low thyroid but find the results from standard blood testing (TSH) within normal range. One of the most important steps in properly treating the thyroid is getting complete thyroid blood testing.

Your naturopathic doctor can order the Complete Thyroid Panel which includes TSH, both thyroid hormones (T4 and T3), and anti-thyroid antibodies. Correctly identifying and treating low thyroid can make a world of difference to someone who has been drained and exhausted for too long.

If youʼre ready to get to the bottom of your thyroid issues, contact Vitality Clinic today and book an appointment.

Have a great afternoon,
Dr. Natalie Mazurin
Vancouver Naturopath

An effective way to create real change is to choose small goals, create attainable actions, and set a realistic time period. Also, having someone who knows your plan ensures that you have support and can be held accountable.

A proclamation such as “Iʼm going to eat more healthy this year” is too vague and lacks a focussed plan. Youʼll see better results if you chose a specific meal, dietary habit, or food group to focus on.

For example, one of the simplest ways to create a healthy diet is to include more fruits and vegetables. This naturally boosts your intake of fibre, vitamins & minerals, and may help reduce the risk of certain chronic diseases and cancers.

If youʼre looking for an easy way to kick-start healthy eating then take on this challenge:

FOR 1 MONTH INCREASE YOUR DAILY INTAKE OF FRUITS AND VEGETABLES.
• Aim for 1 serving at breakfast, 2 at lunch, and 3 with dinner.

• If youʼre already into fruits and veggies then work on adding that much more (+1/+2/+3) to each of your meals.

Your naturopathic doctor can provide guidance and support while you work towards your optimal dietary goals. Tests such as blood type, food sensitivity, and body composition can be used to determine where you are starting from and the most effective way to get you where you want to be.

Have a great day,
Dr. Natalie Mazurin
Vancouver Naturopath

Prolotheray, or regenerative joint injection therapy, is a natural method that decreases joint degeneration and inflammation via the strengthening of connective tissues.  A mixture of dextrose and lidocaine – a sugar and anesthetic respectively, are injected into and around injured joints.

Once injured, the body naturally becomes inflamed.  During this process the immune system rebuilds structures such as ligaments, tendons and joint capsules.  This process typically lasts 3-4 weeks before dissipating.  If the original injury was severe, complete tissue repair may not occur within this 3-4 week window. Joints, tendons and ligaments that haven’t had the opportunity to completely heal may cause pain, ligament laxity and increased risk of re-injury.

Once injected, dextrose stimulates a natural inflammatory response, recruiting immune mediators to the weakened or injured area. This immune reaction results in the rebuilding of connective tissue. With time, and repeated injections, areas of weakened, lax or inflamed connective tissue continue to heal via this natural inflammation process.
Typically, prolotherapy is repeated every 3-4 weeks. Most patients require between 4-12 treatments, and usually notice improvement after 3-4 treatments. Since the goal of treatment is to strengthen weakened connective tissue, results are not immediate, but lasting once achieved.  It is recommended that patients continue supportive care such as soft tissue manipulation, acupuncture and chiropractic care as their injury heals to improve outcomes.

Conditions that typically respond well to prolotherapy include: partial tendon and ligament tears, ligament laxity or sprain, partial tendon tears or pain at muscle attachments, and osteoarthritis.

Prior to initiating treatment you will be thoroughly assessed to determine whether you’re a candidate for prolotherapy injections.

Dr. Kaleigh Anstett,
Vancouver Naturopath and Certified in Prolotherapy

The majority of headaches are non-emergent, or not a result of a severe condition requiring medical attention. These non-emergent headaches can usually be classified as chronic daily, tension, migraine or cluster headaches. Of the latter, most respond quite well to daily magnesium supplementation, in addition to other vitamins and minerals as indicated during a patient visit.  Riboflavin, for instance, has a very positive prophylactic effect when it comes to migraines.

Chiropractic treatments, adequate hydration, a healthy diet, exercise, restorative sleep, relaxation techniques and supplementation as described above can work absolute wonders when is comes to headache prevention, but sometimes “life happens” and we can’t be quite so perfect.  So, what does the evidence say with respect to headache management? Once severe, life-threatening causes of headaches have been ruled out, there are a number of treatment strategies that are very useful when dealing with aggravating headaches that won’t quit:

IV Magnesium:  1 gram of IV magnesium sulphate is effective in reducing headache in patients with low serum magnesium. Considering the majority of adults in North American are magnesium deficient, this translates into a large number of headache patients who will likely respond favourably to IV Magnesium.

Acupuncture: Acupuncture treats the entire person, and can be tailored to the individual. Tension headaches often require the release of myofascial triggers points in the upper back and neck, while migraine and cluster headaches often respond better to points chosen based on the individual, taking their tongue and pulses into consideration.

My suggestion? Try a combination of the above, it takes about an hour, and will likely leave you feeling much relieved. Supportive medicine at its best!

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

Most of us have heard about folate, an incredibly important micronutrient , at some point or another. Folate is required for countless reactions in the body; regulating gene expression, supporting liver detoxification systems, neurotransmitter production, hormone metabolism, immune system regulation, DNA and RNA synthesis, and mitochondrial energy production among countless others.

Considering how important and widespread folate biochemistry is within the body, it’s not hard to imagine how drastic deficiency symptoms can become. Although folate is generally ubiquitous in modern diets due to fortification programs, not everyone is able to efficiently convert dietary folic acid into its biologically active form, L-methyltetrahydrofolate, or L-MTHF, due to genetic polymorphisms.

Simple blood tests are capable of detecting single nucleotide polymorphisms or SNPs, relevant to an important enzyme system responsible for the conversion of dietary folic acid to L-MTHF. This enzyme is called methyltetrahydrofolate reductase or MTHFR, and it exists in every cell of the body.

Although hundreds of genetic variants exist with respect to the MTHFR gene, two are commonly tested for, including:

C677T and A1298C

Since everyone has 2 sets of genes (one from each parent) the severity of gene mutation depends on whether defective genes are inherited from a single parent, termed a heterozygous trait, or both parents, termed a homozygous trait.

C677T gene defects are generally more severe, reducing MTRHR activity by 40% in heterozygous patients, and 70% in homozygous patients.

A1298C gene mutations on the other hand, haven’t been found to cause a reduction in MTHFR activity, despite patients testing positive for heterozygous or homozygous mutations, although clinically this is not always the case.

Having one copy of each gene (testing as heterozygous for both mutations) decreases MTHFR activity by about 50%.

Approximately 45% of the population has at least one copy of C677T, and this risk is even higher for patients of Mexican and Italian descent.

If you or a loved one have struggled with a diagnosis of chronic fatigue, fibromyalgia, depression, alcoholism, repeat miscarriages, chronic viral infection, neuropathy, anxiety, infertility, allergies, bipolar disorder, addictive behaviour, Parkinson’s disease, multiple sclerosis, dementia or generally feel like something just “isn’t quite right”, it may be a good idea to speak to your doctor about MTHFR testing and supplementing L- MTHF.
But wait, why should I test when I can supplement with L-MTHF, and see if I feel better? Great question! Unfortunately, when one has issues converting folate into MTHF, many other enzyme systems can be affected. Simply taking L-MTHF can actually increase symptoms in those with additional nutrient deficiencies. Additionally, having some types of MTHFR defects can also predispose patients to serious drug reactions to commonly used therapeutics such as nitrous oxide, and methotrexate. Knowing your deficiencies is the best way to protect yourself, and allows your doctor to develop a comprehensive plan designed to improve your unique biochemical deficiencies and challenges.

Where can I get L-MTHF, are supplements the only way?

Individuals with established MTHFR defects can increase dietary L-MTHF via consumption of raw, dark green leafy vegetables. Unfortunately, the cooking process rapidly degrades L-MTHF, so It’s very important to eat plenty of salad containing dark greens like kale, collards and chard. Depending on your test results, and overall symptom picture, dietary greens may not be enough. In this case your doctor will prescribe additional L-MTHF in supplement form.

SpectraCell Laboratories offers testing of both variants contributing to MTHFR deficiency, at a relatively affordable price, as well as comprehensive micronutrient testing, both of which are available at Vitality Clinic, and interpreted by Dr. Anstett.

Although MTHFR defects are incredibly common, they can be treated! Knowing your MTHFR status is the first step in tackling those complicated metabolic issues that can be relatively difficult to effectively diagnose otherwise.

Happy Naturopathic Medicine week,
Dr. Kaleigh Anstett
Vancouver Naturopath

Approximately 1 in 10 Canadians suffers from some degree of thyroid dysfunction, the most common diagnosis being hypothyroidism, or an under active thyroid. Hypothyroidism is much more common in woman than men.

Individuals suffering from decreased thyroid function often present with some or all of the following:
• weight gain
• fatigue
• cold intolerance
• decreased libido
• dry skin
• brittle hair and nails
• constipation
• muscle cramps
• menstrual irregularities
• depression or low mood
• decreased cognitive functioning

Low thyroid function is often a result of prolonged stress, nutrient deficiencies, or an autoimmune condition known as Hashimoto’s thyroiditis, a process by which the patient’s immune system produces antibodies that attack thyroperoxidase (TPO), the enzyme responsible for the production of thyroid hormones from dietary iodine and tyrosine.

Under normal conditions in the thyroid gland, TPO catalyzes the production of two thyroid hormones, triiodothyronin (T3) and thyroxine (T4), typically, in a ratio of 2:8 respectively. An additional 30% of circulating T4 is converted to T3 in the liver and other organs, which is important, since T3 is 4 to 10 times more powerful than T4. This process is termed peripheral conversion, and depends on dietary selenium and zinc. If either of these nutrients are deficient, peripheral conversion is less effective, and reverse T3 (rT3) is produced, reducing circulating or Free T3 in the blood. Since T3 is much more powerful that T4, decreased Free T3 can contribute to symptoms of hypothyroidism even when levels of T4 are normal. Research suggests that the ideal ratio of T3:T4 is approximately 15:1.

Diagnosing Thyroid Dysfunction

If you are suffering from some or all of the symptoms listed above, see your doctor. The first line blood test used to identity thyroid dysfunction is measuring thyroid stimulating hormone, or TSH. TSH is equivalent to a chemical messenger released by the anterior pituitary. The anterior pituitary releases TSH in response to low levels of T4, encouraging the thyroid to increase production of this hormone. When the thyroid is unable to keep up with the body’s need for thyroid hormone, TSH secretion continues, and blood concentration increases.

In BC, the normal reference range for TSH is currently 0.3 – 5.6 mU/L. Unfortunately, doctors using this reference range often miss individuals with mild to moderate thyroid dysfunction leaving them untreated and without a diagnosis. According to the Whickham survey, the largest population based thyroid study ever conducted, serum TSH > 2.5 mU/L was indicative of mild to moderate thyroid dysfunction, while levels higher than this often confirmed overt hypothyroidism.

In response to this study, the American association of Endocrinologists changed their guidelines with respect to TSH references ranges in 2003, indicating that physicians should consider additional testing and treatment for any patients with a TSH level over 3.0 mU/L.

Unfortunately, if issues with peripheral conversion are contributing to symptoms of hypothyroidism, TSH may test within normal limits. This is why it is so important to check free T3 and free T4 in addition to TSH. Anti-TPO (a measurement of autoimmune dysfunction affecting the thyroid) should also be tested in order to obtain the most complete diagnosis.

Conventional treatment

Levo-thyroxine (synthroid) or synthetic T4 is the treatment of choice for hypothyroidism. Some patients feel much better after starting thyroid hormone replacement therapy, although some do not. In my experience as a naturopathic doctor, supplementing a combination of T3 and T4 in a ratio specific to the patient, can mimic thyroid function more closely than synthroid alone.

Most patients with an under active thyroid also need help and guidance in managing stress, and many need nutritional supplementation to support normal thyroid function and peripheral conversion.
If you feel you might benefit from thyroid testing, or would like guidance with respect to diagnosing your symptoms, book an appointment!

Yours in good health,
Dr. Kaleigh Anstett
Vancouver Naturopath

Kinesiotaping gives support and stability to your joints and muscles without affecting circulation and range of motion. It is also used for preventive maintenance, edema, and pain management.

Kinesiotaping exhibits its efficacy through the activation of neurological and circulatory systems. The Kinesio Taping Method is applied over muscles to reduce pain and inflammation, relax overused tired muscles, and to support muscles in movement on a 24hr/day basis. It is non-restrictive type of taping which allows for full range of motion

Kinesio Tape can be used to treat a variety of musculoskeletal conditions, including carpal tunnel syndrome, lower back strain/pain, knee conditions, hamstring, groin injury, rotator cuff injury, whiplash, tennis elbow, plantar fasciitis, patella tracking, pre and post surgical edema, ankle sprains, athletic preventative injury method, and as a support method.

Kinesiotape structurally lifts the skin and allows the flow of body fluids under the application area, reducing edema, inflammation, and discomfort.

Kinesiotaping simulates human skin in thickness and weight. It has an elastic component that allows a stretch 30-40% beyond its normal length.  Unlike other tapes that restrict movement, Kinesiotape allows for full range of movement while providing support to the muscle.

Kinesiotape is heat activated and durable which allows for a 3-4 day wearing periods This avoids the hassle of applying and removing traditional sports tapes every few hours. It also gives lasting support and pain relief.

Kinesiotape has a 100% high grade cotton, wavy design that enhances comfort and channels out air, sweat, and water.

Kinesiotape is hypoallergenic and latex-free minimizing skin irritation.

If you would like to learn more about Kinesiotaping or would like to book an appointment with Dr. Anstett, please contact [email protected] or call 604.687.7678

Have a great day,
The Vitality Clinic

For many of my patients, additional factors contribute to muscle pain and when addressed, impart significant relief.  More often than not, simple nutrient support is required, and often includes vitamin D, B vitamins and Magnesium.  Without sufficient magnesium, muscles are unable to fully relax, lending to chronic muscle tension, trigger points and pain.

When patients explore their own symptoms, they often recognize that other muscles in their body are chronically tight and unable to relax as well, this is where high blood pressure and constipation enter the picture.

Your blood vessels contain smooth muscle that contract and relax, contributing to your body’s intricate ability to control blood pressure.  If your blood vessels aren’t able to full relax due to reduced magnesium, blood pressure goes up.

Similarly, when magnesium stores are low in the muscles of your intestines, constipation ensues as these muscles remain contracted, and are unable to fully relax and function appropriately during bowel movements and normal digestion.

Additional presentations associated with low magnesium include migraine, cluster or tension headaches, insomnia, asthma, arrhythmias, depression, ADHD, premenstrual syndrome and osteoporosis.

Addressing micronutrient deficiencies before they develop into major health concerns is by far the most cost-effective and preventative approach.

Not sure if you are suffering from low magnesium?  

Common signs include tired, stiff muscles, infrequent bowel movements (less than 2 daily), high blood pressure, headaches and difficulty sleeping.

If you’d like to see whether magnesium is a good option, try it! Unless you suffer from diarrhea, kidney disease, or have a sensitivity to magnesium, supplementing is safe in the dosage schedule outlined below:

Take 1 capsule daily, before bed for 3 days. If after 3 days, you aren’t having 2-3 bowel movements daily, increase your dose to 1 capsule 2x daily. Continue to increase your dose in this fashion until you achieve 2-3 bowel movements daily. It is fine to take the magnesium in 3 divided doses over the course of the day, ideally with food. Magnesium capsules are available in doses ranging from 50 mg-1000mg, although lower dosed capsules are the most useful, as they allow the most sensitive dose titration. At Vitality Clinic patients are prescribed NFH Magnesium bisglycinate, containing 150 mg of elemental magnesium.

If you are able to find it, magnesium bisglycinate is the most effective form of oral magnesium when it comes to improving tissue stores. With time, as your magnesium status improves, you’ll likely need to lower your daily dose to avoid loose stools. If you’re unable to find magnesium bisglycinate, magnesium citrate is suitable. However, the body tends to excrete magnesium citrate much more readily.

Additionally, try to increase magnesium containing foods in your diet. Greens such at spinach, kale and collards in addition to beans, nuts and whole grains are good sources. Although increasing dietary magnesium is a great idea, many people find their need to supplement decreases, but is not eliminated entirely.

Correcting low magnesium can be an incredibly simple, yet effective tool in managing a myriad of health concerns. Sore, tired muscles really are the tip of the iceberg!

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

Vitamin D, or the sunshine vitamin, is one of Canada’s most under recognized nutrient deficiencies despite its recent media attention courtesy of the Canadian government and Vancouver Coastal Health. During summer months, healthy individuals are capable of producing in excess of 10, 000 IUs of vitamin D in 30 minutes of sun exposure. The use of broad-spectrum sunscreen unfortunately diminishes the skin’s ability to produce vitamin D by approximately 90% – pair that with our inability to produce the vitamin during winter months, especially in cloudy cities, and we are left with a widespread deficit and the need to supplement. Although some foods, fatty fish, egg whites and liver in particular, are sources of vitamin D, none have levels adequate to correct winter (or year-round) deficiencies if eaten in moderate amounts.

The Canadian government considers vitamin D levels above 50 nmol/L sufficient for the maintenance of healthy bones. However, much higher levels are considered safe, and many functional medicine experts suggest aiming for blood levels ranging from 100-160 nmol/L. In order to achieve this range, supplementation of 5000-10,000 IUs D3/day may be necessary, depending on your current blood levels. It is important to have regular blood tests and be medically supervised while taking high doses of vitamin D, however supplementing at high levels for up to 6 months is generally considered safe, if a state of deficiency exists. To maintain optimal levels of vitamin D supplementing at a dose of 2000-4000 IU of D3/day is considered safe indefinitely, or until the sun returns!

Keep in mind that supplements should indicate D3, and are most often offered in 1000 IU capsules or drops. Vitamin D2 is still available, but is less potent, and is often the preferred choice of vegetarians, as D3 is typically made from sheep’s wool.

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

Fats have been given an extremely bad rap in the past few decades, and were mistakenly identified as a major contributor to cardiovascular disease and obesity. In recent years, it has become clear that diets high in grains and other carbohydrates (like sugar) are much more dangerous. Healthy fats are essential, and cannot be removed from any diet without consequence. Try to consume fatty foods like nuts, seeds and avocados daily, but not in excess. Eat about a handful of nuts or seeds, or an entire avocado.

Make sure you’re choosing foods high in omega 3 fatty acids, as opposed to those high in omega 6 fatty acids, to dampen the body’s production of pro-inflammatory molecules. Vegetable oils, canola oil, most margarines and commercial salad dressings are high in omega 6 fatty acids, and should be avoided. Instead, make your own salad dressings out of olive, walnut, grapeseed, or avocado oil, and cook primarily with coconut oil, as it has a high smoking point. I also prefer butter to margarine, as it is quite low in inflammatory omega 6 fatty acids, and use it in moderation. Margarine on the other hand, is quite high in omega 6 fatty acids and should be avoided.

Fish oil is one of the most efficient ways to introduce high doses of anti-inflammatory omega 3 fatty acids into your diet, and is quite effective at reducing your bodies inflammatory response via the mechanism described above.

To Summarize

Avoid sugar, refined grains, and omega 6 fatty acids. Eat a whole foods diet consisting of foods your great grandmother would recognize at food. Dairy is not an essential part of a healthy diet, neither are refined grains. Fill your plate with non-starchy vegetables (50%) carbohydrates including fruit, starchy vegetables and non-refined grains (25%) and protein including meat, poultry, legumes and fish (25%). Avoid processed, inflammatory oils high in omega 6 fatty acids, and consume nuts, seeds, and healthy fats like avocado daily.

At the end of the day, eat if you’re hungry and follow these rules. Calorie counting will not be necessary if you follow these rules. Armed with this new food guide, head to the grocery store, fill your cart with whole foods, and enjoy!

The Series:
The CFG- time for a revamp
Milk and Milk Alternatives
Grains
Meat and Meat Alternatives
Fats

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

Related Articles:
Understanding Coconut Oil
Fat Facts

My advice – Meat and meat alternatives
Following fruits and vegetables, meat and meat alternatives are the next most important food group. Meat and meat alternatives offer essential vitamins, minerals, and most importantly, protein! Avoid processed meats, and aim to purchase the best quality you can afford. Grass-fed and pastured meats offer the biggest nutritional bang for your buck, and are high in fat soluble vitamins like vitamin D, A, and K2 – vitamins typically deficient in the standard north American diet. Eggs, legumes, and tofu are great sources of protein. Specifically, sprouted organic tofu is much higher in protein (about twice the amount of non-sprouted tofu), and does not contain GMOs. Tempeh is another great source of soy protein, is versatile and also less processed than tofu.

Fish should be eaten in moderation due to environmental contamination. Check out the Environmental Working Groups online tool for more specific information based on age, sex, and additional health factors. Like carbohydrates (starchy vegetables and grains), I advise patients not to consume more than 25% of their daily intake in the form of meat and meat alternatives.

The Series:
The CFG- time for a revamp
Milk and Milk Alternatives
Grains
Meat and Meat Alternatives
Fats

Next and last blog in the series- Fats

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

Related Articles:
Protein, Protein, and More Protein

My Advice – Grain Products
Unfortunately, whole grain products such as bread and pasta actually have a higher glycemic index than refined products.  The jury is out on whether whole grain products are indeed a more healthy option than refined grain products, which is why I like to advise against consuming processed grain products on a daily basis.  I encourage patients to limit their entire carbohydrate consumption to no more than 25% of their daily intake.  Non-refined grains such as bulgur, quinoa and brown rice are much better options than processed grain products like pasta and bread, as they are higher in essential nutrients and gentler on blood sugar and metabolism.  So to reiterate, instead of counting grain servings daily, take a look at carbohydrate consumption which includes your starchy vegetables and grains, and stay away from processed grains as often as possible, regardless of whether they are made with whole grain or refined flours.

A Note on Gluten Free products
Although many people feel better on a gluten-free diet, it’s hard to know if gluten itself is the culprit. The fact that wheat products generally wreak havoc on blood sugar may explain some of the effects of going “gluten-free”. A smaller subset of the population that suffers from either celiac disease or non-celiac gluten sensitivity, likely benefits more than most when switching to a gluten-free diet. Be wary of calorically dense, gluten free imitation products, as they are generally higher in calories and sugar and are in no way healthier options unless the person in question truly has celiac disease or non-celiac gluten sensitivity. If you decide to go gluten-free, fill the gap with healthier grain alternative like brown rice, quinoa, or root vegetables.

The Series:
The CFG- time for a revamp
Milk and Milk Alternatives
Grains
Meat and Meat Alternatives
Fats

Next in the series- Meat and Meat Alternatives

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

Related Articles:
Quinoa Vegetable Soup
Kale, Sweet Potato and Quinoa Salad
Asparagus, Spinach, and Quinoa Soup

My advice – Milk and Milk alternatives

Dairy is generally not required as part of a healthy diet. Our bodies produce some vitamin D on their own when exposed to sunlight, and vitamin D supplements are a cheap, easy, and an efficient way to improve Vitamin D intake. Foods such as salmon and pastured (grass-fed) meats are also much higher in vitamin D than dairy products, and will be discussed to a greater extent in the blog on meat and meat alternatives.

A Note on Probiotics
Many people equate yogurt with probiotics, and this is because yogurt indeed, does contain probiotics. In actuality, most if not all fermented foods contain probiotics, or bacteria that is generally considered beneficial when ingested. Organic, all natural yogurt, without additives, is a good option for individuals that can tolerate it, but unfortunately many people are sensitive to dairy, largely due to the fact that it contains lactose (a sugar that lactose-intolerant people are unable to digest) and casein, a milk protein that many people are sensitive too. Yogurt however, is usually quite low in lactose, and therefore much easier to digest for the average person who typically has a tough time with dairy.

For those with pronounced digestive disturbance, (bloating, cramping, IBS-like symptoms or inflammatory bowel disease) systemic inflammation, autoimmune disease, or a history of antibiotic use, professional probiotic supplements are often indicated. Since these products differ widely, it is important to receive professional advice in choosing the appropriate combination and strength of probiotic species.

The Series:
The CFG- time for a revamp 
Grains
Meat and Meat Alternatives
Fats

Next in the series- Grain Products

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

Related Articles:
Kefir

But is the information provided by the Canadian food guide all its cracked up to be? Is it really your best source for accurate evidenced-based nutritional science? Let’s take a closer look to find out.

Let’s take a look at recommended daily servings for adults aged 19-50 and deconstruct each requirement individually. The food guide recommends:

• 7-10 servings of fruits and vegetables
• 6-8 servings of grain products
• 2 servings of milk and milk alternatives
• 2-3 servings of meat and meat alternatives

Fruits and Vegetables

This is perhaps the most redeeming recommendation given within the food guide, considering fruits and vegetables are by far the most important component to any diet. However, ½ cup of juice is considered 1 serving, when in fact, juice is not a fruit or a vegetable. Readers could conceivably consume 4-5 cups of juice per day, and comply with the standards set by the food guide. The food guide does suggest readers consume at least one serving of dark green, and one serving of orange vegetables daily, and warns against consuming deep-fried vegetables and suggests consuming actual fruits and vegetables more often than juice. However, I feel this information is incomplete, leaving far to much open to interpretation.

My advice – Fruits and Vegetables
Eating fruits and vegetables doesn’t need to be complicated! At least 50% of what you consume daily should be classified within the fruit and vegetables category, and 80% of this portion should ideally be fresh or frozen or juiced, not canned, not dried, not processed in any way. Fresh fruits and vegetables contain the greatest variety of vitamins, minerals and phytochemicals that contribute to good health, the functions of which are really too numerous to discuss within this article.

The important point to remember, is that we should all try to incorporate as many non-starchy vegetables into our diet as possible; they are generally very low in sugar, friendly to our metabolism, and are the most nutrient dense foods we can put into our bodies. Non-starchy vegetables typically grow above ground, and are often leafy in nature. They include vegetables like onions and garlic, leafy greens, cucumber, squash, peppers, eggplant, broccoli, cauliflower and bokchoy, celery, rhubarb and radish, to name a few. Indeed, more than 7-10 servings of non-starchy vegetables daily would be fine!

I generally advise patients to limit starchy vegetables and other carbohydrates to no more than 25% of what they consume daily. Starchy vegetables include potatoes, carrots, sweet potatoes and yams, parsnips, beets and other root vegetables.

The Series:
Milk and Milk Alternatives
Grains
Meat and Meat Alternatives
Fats

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

Link to EWG tool

Related Articles:
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Eating Seasonally for Optimal Health
Super Foods
Cooking Vegetables

The balance between the rate you assimilate nutrients (digest your food) and the rate you eliminate toxins from your system (through feces, skin, mucus) is critical. At the root of all mankind’s diseases are two things: nutritional deficiency and excess levels of toxins. With these problems comes excess sodium levels, which can cause a deficiency in potassium, an overburdened liver, a toxic bowel, a sluggish pancreas, and poor functioning of the immune system.

Medical science complicates the issue by offering complex solutions for thousands of different diseases, based on symptoms. Billions of our dollars are spent annually treating the symptoms of these diseases without truly addressing their underlying causes.

“The cell is immortal,” said Nobel Prize winner, Dr. Alexis Carrel, after observing that all living cells produce waste material, which if allowed to accumulate, causes the cell to age and die. If waste is regularly flushed out and the cells are re-hydrated and nourished, they retain their vibrancy indefinitely.

Your Bowel
The large intestine consists of a large membranous tube about five feet in length—the great “sewer” of the body. Nature intends sewage to be removed speedily, but in modern society, this is not always convenient, so people often postpone nature’s calls. This may not seem particularly calamitous, however, making this a habit causes grave consequences. Eventually, the bowel gets tired of calling for attention to the matter, and goes off to attend to its numerous other duties. Our failure to allow the free passage of waste matter from the bowel results in constipation, which is the source of innumerable diseases. The walls of the bowel are often encrusted with impacted waste matter, some of which has been there for many days to create a breeding place for yeast, worms and parasites.

What are the signs of poor bowel function?
Constipation, diarrhoea, gas, bloating, headaches, fever, sore throat, lack of energy, psoriases and eczema, food sensitivities, rectal itching and bleeding, parasites, hemorrhoids, prostate problems, diverticulosis, ulcerative colitis, appendicitis, weight gain, and Crohn’s disease may all indicate poor bowel function.

How do you know if your bowel is functioning properly?
First of all, by being free of any of the above mentioned symptoms. Second, by consistently and effortlessly having two well formed bowel movements per day (morning and afternoon). Still, having one, two, three or even four bowel movements per day is no guarantee your bowel is functioning normally. The reason someone may have so many bowel movements is that their colon has collapsed and broken down to the point where the opening is nothing more than a tiny hole. Such people must have many movements just to get the material through. One autopsy revealed a distended colon nine inches in diameter, yet with a passageway no thicker than a common wood pencil. Another autopsy revealed a colon weighing 44 pounds (due to its contents). These situations are increasingly common and point to the reality that poor elimination is rampant in our society.

Why is the public not informed about bowel health? Why don’t parents teach their children about it?
Much like sex, bowel movements have always been considered a taboo subject. There is no more fundamental programming than that of toilet training. For children, a positive toilet training experience is consistent with reality, because bowel movements do feel good. Parents rarely ask, “How many bowel movements have you had today?” Instead parents rely on their family doctor to educate their children. In the past, medical doctors have scoffed at the notion that two proper bowel movements a day were a sign of good health. Mistakenly, the doctors of our day consider one bowel movement per day or every second day to be within the normal range. Today in Canada, colorectal cancer is the second leading cause of death from cancer in men and the third in woman.  Read more on colorectal statistics here.

What causes poor elimination, bowel pockets and thinning of the intestinal wall?
The above mentioned symptoms are caused by malnutrition, poor digestion and assimilation of nutrients, lack of pure water intake (8 glasses a day), eating late at night, environmental toxins and heavy metals, overuse of antibiotics, parasites, lack of exercise, lack of preventive inner body cleanses and stress-inducing mental attitudes such as resentment and anger.

Can anything be done to bring your system back into balance?
Yes! First, you have to change poor eating habits. Did you know that McDonalds distributes more toys per year than Toys-R-Us, while feeding more than 46 million people a day? This gives you a hint as to why 60 percent of all Americans are overweight. The second thing you can do to regain some balance is to start a good bowel-cleansing program.

What does a good bowel cleansing program consist of?
A good bowel cleansing program should consist of fibre, bulking agents and herbs traditionally used for their laxative, anti fungal and de-worming properties.

How long should someone be on bowel cleansing program?
The optimum guideline would be until they have achieved and maintained two good bowel movements per day. Take your time! It is better to depend on herbal laxatives or bulking agents for a limited time than it is to allow dangerous toxins to remain glued to the bowel wall. In instances of chronic bowel problems, using an herbal maintenance program for a period of six months or so may be necessary, under the direction of a professional practitioner.

What else can be done to improve bowel function?
1. Exercise (i.e. walking, bicycling and squatting).
2. Incorporate potassium and chlorophyll into your system.
3. Take freshly squeezed juices daily (especially carrot with apple and greens).

Whether you’re suffering from a chronic condition or thinking about prevention, consider a coffee enema. Enemas have a long history. Today, coffee enemas and high enemas are part of many well-known holistic clinics around the world.

After achieving better bowel function, what’s next?
The entire intestinal tract now needs to be replenished with probiotics, a combination of beneficial intestinal flora consisting of Lactobacillus acidophilus, Lactobacillus bulgaris, Bifido bacterium bifidum and F.O.S. (fructo-oligosachharides). In your diet, practice the “rainbow approach” and eat a variety of fresh, colourful and organically grown foods: fruits, vegetables, grains, nuts and legumes. For non-vegetarians, eat additional proteins like wild fish (i.e. salmon, anchovies, sardines), organic chicken, game and eggs.

And, of course, in the midst of all the hustle and bustle of life, relax and be open to allowing your body its natural and vital functions. This will also enable you to experience the positive energy you have inside.

References
B. Jehnsen, D.C., N.D. – Tissue Cleansing Through Bowel Management, B. Jensen Enterprises 1981.
W. Walker D.Sc., Colon Health, O’Sullivan Woodside & Company, 1979
W. Walker D.Sc., Fresh Fruit and Vegetable Juices, Norwalk Press, 1970
Radojcic.-Back to Your Health-Easy as One, Two, Three, Sohan Publications, 2004
Max Gerson, M.D., A “Cancer Therapy-Results of 50 Cases” www.gerson.org

Have a great day,
The Vitality Team

 Supplements with Anti-Inflammatory Properties

 Omega-3 essential fatty acids

EPA and DHA are essential building blocks for the body’s anti-inflammatory prostaglandins (e.g., prostaglandin E1) and for turning off Cox-2 and the body’s pro-inflammatory cytokines (IL-1, IL-6, and TNFa). In addition, omega-3 fatty acids block the activity of an enzyme that breaks down joint cartilage.

 Gamma-linolenic acid

Although GLA is an omega-6 fatty acid, it has anti-inflammatory properties. Relatively little GLA is converted to arachidonic acid and prostaglandin E2. Instead, GLA increases production of the anti-inflammatory prostaglandin E1.

 Vitamin E

Although Cox-2 and prostaglandin E2 levels rise with age, animal studies have shown that vitamin E supplements reverse the increase in Cox-2 and prostaglandin E2. Vitamin E also turns off nuclear factor-kB (NF-kB) and activator protein-1 (AP-1), compounds that turn on inflammatory genes. One recent study found that arthritics taking supplements of natural vitamin E (600 mg twice daily) for 12 weeks had their pain reduced by 50%.

 Vitamin C

Long recognized for its anti-inflammatory properties, the effects of vitamin C are enhanced by other nutrients. In a study of people exposed to simulated sunlight, researchers found that vitamin C and E worked synergistically to reduce skin inflammation. In a cell study, Italian researchers noted that quercetin and vitamin C worked together to protect cells from inflammation-induced damage.

 Polyphenols and Flavonoids

The antioxidant polyphenols in green tea have anti-inflammatory properties by inhibiting Cox-2 and TNFa. Genistein inhibits prostaglandin E2 and Cox-2, and quercetin inhibits the activity of inflammation-promoting adhesion; molecules. It’s likely that Pycnogenol, grape seed extract, and other flavonoids work through similar mechanisms.

 St. John’s wort

Better known for its antidepressant effect, this herb also has anti-inflammatory properties. In a laboratory experiment, researchers from the University of Frieburg, Germany found that hypericin, one of the constituents of St. John’s wort, inhibited NF-kB, which activates pro-inflammatory genes.

 Ginger

With a long history as a folk medicine, ginger inhibits Cox-2 and another proinflammatory compound, 5-lipoxygenase. This simple herb and condiment contains almost 500 different compounds, many of which are anti-inflammatory.

 Rosemary

This common kitchen herb is rich in ursolic acid and many of its derivatives. In laboratory experiments, Swedish researchers found that the ursolic acid extract of rosemary was a potent inhibitor of Cox-2 activity.

 Curcumin (Turmeric)

A natural pigment that accounts for the yellow color of the spice turmeric, curcumin is also a powerful antioxidant. A recent cell study by researchers at Cornell University, New York, found that curcumin blocked the activity of Cox-2. The researchers suggested that this property might explain some of the herb’s anticancer effects.

 Cat’s Claw

Known as una de gato and Uncaria tomentosa, this Peruvian herb has a long history as a remedy for inflammatory arthritis. Recent cell-culture and animal experiments at the Albany Medical College, New York, found that cat’s claw inhibited inflammation by blocking the activity of NF-kB.

Have a great day,
The Vitality Team

Cox-2 inhibitor drugs such as Naproxen, Celebrex and Arthrotec, are often prescribed by medical doctors to treat arthritis, inflammation, pain, premenstrual syndrome, and other inflammatory disorders. Cox-2 is short for cyclooxygenase-2, one of the key enzymes that help the body produce inflammatory hormone-like compounds called prostaglandins and cytokines. Cox-2 is essential; without it we wouldn’t be able to fight infections or heal injuries. When the body overproduces Cox-2, the end result is chronic inflammation and pain. The intensive marketing and advertising of Cox-2 inhibitors fails to address why many individuals overproduce the enzyme. Too high of levels of Cox-2 often results from imbalances and deficiencies of certain nutrients. Rather than correct these underlying dietary problems, pharmaceutical Cox-2 inhibitors only mask the most visible symptoms. Relatively minor dietary changes, with the addition of some vitamin and herbal supplements, can help correct the underlying problems.

 Problems with Cox-2 Inhibitor Drugs

For years, people have used nonsteroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen, to treat the inflammation and pain associated with rheumatoid arthritis and osteoarthritis. NSAIDS ease inflammation by inhibiting the activity of both Cox-2 and Cox-1, the latter an enzyme that helps maintain homeostasis (biological equilibrium) and protect the stomach lining. Because stomach ulcers occur in about 25 percent of NSAID users, pharmaceutical companies worked to develop NSAIDS that blocked only the activity of Cox-2. The idea was that a selective Cox-2 inhibitor would reduce inflammation but not irritate the stomach. Though touted for their relative safety, Cox-2 inhibitors may be far more hazardous than originally believed. While gastrointestinal problems with Cox-2 inhibitors occur less frequently, they can be severe. Just four months after the FDA approved Celebrex, 10 deaths from the drug were reported. One study has even suggested that Cox-2 is important to the gut and healing ulcers, suggesting that pharmaceutical tampering with the enzyme may not be wise.  Additionally, evidence indicates that both classes of Cox inhibitors increase risk of cardiovascular events, although this risk depends on additional cardiovascular risk factors, and frequency of use of NSAIDS and coxibs.

 Inflammation and Nutrition

Nutrients supply the most basic building blocks of the body’s powerful inflammatory compounds. The primary nutrient is linoleic acid, found in many foods but especially concentrated in vegetable oils (e.g., corn, soy, canola and safflower oils). The body converts linoleic acid to the omega-6 family of fatty acids, including arachidonic acid. Cox-2 plays a critical role in converting arachidonic acid to the hormone-like prostaglandin E2 (PGE2) and to the cytokines interleukin-1 (IL-1), interleukin-6 (IL-6), and tumor necrosis factor alpha (TNFa), all of which promote inflammation. Once an infection or injury stimulates production of IL-1 and TNFa, these two pro-inflammatory compounds can further stimulate each other. In addition, These compounds trigger the production of free radicals, which encourage the production of more pro-inflammatory cytokines. The pro-inflammatory reaction essentially feeds on itself, setting the stage for chronic inflammation. Ideally, the body balances these compounds with a group of anti-inflammatory compounds that originate with alpha-linolenic acid, found in cold-water fish, leafy green vegetables, and flaxseed. The body converts alpha-linolenic acid to the omega-3 family of fatty acids, which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Much of the problem with inflammatory disorders actually stems from an imbalance in dietary intake of the omega-6 and omega-3 fatty acids and the consequential cascade in pro-inflammatory activity.

A study at the Center for Genetics, Nutrition and Health in Washington, D.C., has shown that people historically consumed roughly equal amounts of the pro-inflammatory omega-6 fatty acids and the anti-inflammatory omega-3 fatty acids. However, over the past 30 years or so, Americans have replaced much of their dietary saturated fat with omega-6 fatty acids. It’s estimated that Americans are now eating 20 times more omega-6s than omega-3s. From a biochemical standpoint, this sets the stage for powerful and chronic pro-inflammatory reactions. In addition to a diet containing too many omega-6 fatty acids, a shortage of nutritional antioxidants, also contributes to chronic inflammation. The pro-inflammatory cytokines, trigger the release of free radicals. A diet rich in antioxidants-found chiefly in vegetables and fruit-can help neutralize these free radicals. But relatively few people-9 to 34%, eat the recommended five daily servings of vegetables and fruit. Excess omega-6 fatty acids, lack of omega-3 fatty acids, and inadequate intake of antioxidants allows the body’s pro-inflammatory reaction to get out of control, leading to chronic inflammation and pain. Inflammation plays a role in a host of diseases, including arthritis, bursitis, tendonitis and most of its diseases. Recent research has pointed to the role of inflammation in heart disease, stroke, and even Alzheimer’s disease. It’s even estimated that chronic inflammation and infection cause about one-third of all cancers.

Next up in the series: How to Reduce Inflammation Naturally

Have a great day,

The Vitality Team

What is a fever?
Fever is typically defined as:
Rectal temperature greater than 38° C (100.4° F)
Tympanic temperature greater than 38° C (100.4° F)
Oral temperature greater than 37.8° C (100° F)
Auxillary (armpit) temperature greater than 37.2° C (99° F)

Reasons to not treat fever:
The two main arguments against treating fever are its protective effect and the risk that treatment may obscure diagnostic signs of serious illness.

Fever is a protective mechanism. Research has shown that fever is an adaptive response that has evolved as one of the body’s many mechanisms for fighting infection. Evidence suggests that elevated body temperature enhances various components of the immune system. Fever can retard the growth of bacteria and viruses, increase neutrophil production and T-cell proliferation, and aid the body’s acute phase reaction. Many investigators have found that temperature elevation confers a survival benefit in animals in response to challenges by bacteria, fungi, and viruses. Cold-blooded animals, like lizards, show an increased rate of survival after bacterial challenge when they are allowed to seek out a heat source and raise their body temperature.

Fever reduction may obscure diagnostic signs of severe illness. It was once thought that a poor response to antipyretics (fever reducing agents such as ibuprofen and acetaminophen)  predicted serious illness in febrile infants. However, antipyretics can reduce fever in children with a viral illness as effectively as they do in children with a bacterial illness. Concern has also been raised that reducing fever may hide signs of a serious bacterial illness and delay diagnosis.

Serious bacterial illness such as bacterial meningitis and septicaemia necessitates urgent medical care, as these infections can be fatal within hours.

In addition to fever, children with meningococcal may present with the following symptoms: severe headache, vomiting, rash, sensitivity to light, stiff neck, confusion and lethargy.

Signs in babies include a bulging or tense softspot on their head, a refusal to feed, a high pitched moaning cry when handled, stiff jerky movements, or floppy, lifeless and lethargic in nature.  Babies younger than 3 months often present without fever, so recognizing these signs as early as possible may be lifesaving.

Reasons to treat a fever:
When children are febrile they may complain of pain or appear to be in discomfort. It is not clear whether discomfort such as headache or generalized muscle ache results from fever or the underlying illness. In either case, giving acetaminophen or ibuprofen provides both antipyretic and analgesic effects and helps the child feel better.

An antipyretic may be beneficial in certain disease states. During a febrile illness, a child with cardiovascular disease may increase his oxygen consumption and a child with pulmonary disease may have an increase in carbon dioxide production.  Fluid requirements increase during febrile illness, putting some children at risk of dehydration. Lessening body temperature with an antipyretic helps decrease the fluid requirement to more normal levels and, possibly, reduces the threat of dehydration.  Last, it is often recommended that parents give an antipyretic to a child with a history of febrile seizures at the first sign of illness to prevent a rise in temperature, and therefore a seizure. No evidence supports this practice, however. One study of hospitalized children with febrile seizures found that children who were given acetaminophen every four hours were just as likely to have a second seizure as children who received acetaminophen sporadically.

In healthy children, fever usually develops in response to a viral infection and is generally short-lived and benign. Fever lasting longer than three to five days and fever in children under 3 months of age or children who are immunocompromised by conditions such as sickle cell disease, cancer, or HIV infection are some of the situations that may indicate a more serious bacterial illness necessitating further evaluation and treatment.  Keeping a child calm, comfortable and well hydrated while their body goes through the natural febrile process is the best treatment.

Have a great day,
The Vitality Team

What is a nasal lavage?

It is a procedure of washing out the nostrils out with a salt-water solution.

Why do a nasal lavage?

The idea of a nasal lavage program is to reduce chronic infection so the body can heal itself. In many cases antibiotics are not able to reduce the infection however nasal lavage may prove to be effective and beneficial. It aids in sinus congestion and infections, stuffy nose, difficulty breathing through the nose, and for re-current sinus infections.

It is important to follow the instructions carefully. The lavage can be continued until the symptoms resolve. It should be done twice daily. There may be some discomfort or bleeding after a lavage. This might mean that there is still an infection present. However, if the pain and bleeding continues discontinue the treatment and be sure to consult with your physician.

What do you need?

– ½ teaspoon of sea salt
– 1 cup of distilled water or filtered water – it is best if the water is close to room temperature. (You want the water warm but not hot)
– a water container with a small spout (like a small watering can or neti pot (featured image)) or you can use a bulb syringe
– optional: a pinch of powdered acidophilus
– mix the water and salt (and acidophilus) together

How to do you do nasal lavage?

First do an alternating hot and cold compress to the nose/sinuses.

Apply a hot wet towel to the nose/sinus area for 3 minute. (The towel should be hot enough to tolerate but not too hot so that is burns). Then quickly switch to a cold wet towel for 1 minute. Repeat this two more times.

Proceed with the lavage:

When first doing this, it will feel strange or uncomfortable. With your head forward and tilted to the left into a sink insert the bulb syringe or spout in the right nostril. Gently pour some of the water solution into the right nostril making sure it comes out the left nostril. If it does not come out then tip your head more to allow the stream of water to come out the left nostril. Continue this for half of the solution.

Now reverse sides tilting the head to the right pouring the water in the left nostril and allowing the water to come out the right nostril.

NOTE: DO NOT sniff the water in, gently push it in

If you experience a lot of discomfort then reduce the amount of salt in the solution.

Have a great day,
The Vitality team

What is anxiety?
Anxiety is a normal part of all human processes. It exists for most people in situations that are new, challenging, dangerous, etc. If our anxiety level increases enough, we may become apprehensive and notice physiological effects like increased heart rate, sweaty palms, butterflies in our stomach, etc. In most situations, anxiety is normal and healthy, and not something that needs to be treated. However, sometimes anxiety in situations such as giving speeches can rise to unhealthy (painful) levels. In situations such as those, the anxiety can be reduced to more tolerable levels through positive self-talk techniques, and relaxation and visualization techniques, which are aimed at reducing these kinds of anxious thoughts and feelings. However, some people suffer from anxiety disorders which can reach higher levels of physical discomfort. For these people, anxiety can become such a frequent feeling that it becomes the regular way to feel, and goes unrecognized by themselves and others. This is a big problem since ongoing anxiety can damage relationships and lower self-esteem.

What are the common symptoms of anxiety?
Symptoms of anxiety can be broken down into four major categories:

1. Emotions: The emotions associated with anxiety can be described as fearful, worried, tense, on guard, scared, apprehensive, frightened, “freaked out”, etc. These are usually accompanied by body responses, thoughts or behaviors that can at times exacerbate the emotions.

2. Body Responses: Anxiety causes a range of physiological changes in the body that can lead to the following symptoms: rapid heart rate, heart palpitations, pounding heart, sweating, trembling or shaking, shortness of breath or smothering sensations, dry mouth or feeling of choking, chest pain or discomfort (feels constricted), nausea, stomach distress or gastrointestinal upset, urge to urinate or defecate, cold chills or hot flushes, dizziness, lightheadedness or faintness, feelings of unreality or feeling detached from oneself, numbing of tingling sensations, visual changes (light seems too bright, spots, etc), blushing or red blotchy skin (especially around the face), muscle tension, aches, twitching, weakness or heaviness. While these symptoms are uncomfortable, they are not dangerous. However, some of these symptoms do overlap with symptoms of some medical conditions so it’s always a good idea to check in with your physician so that medical conditions can be ruled out.

3. Thoughts: When we are experiencing anxiety, our thinking can change. We are more likely to notice and think about things related to real or potential sources of danger. Some common thinking patterns associated with anxiety are: frightening thoughts, images, urges or memories, something bad happening to self (dying, not being able to cope, being responsible for something terrible happening, embarrassing oneself, etc), something bad happening to someone else (family member dying, a child being harmed, spouse having an accident, etc), some kind of bad event happening (house burning down, personal possessions being stolen, car crash, terrorist attack, etc), increased attention and scanning for things related to the source of danger, difficulty concentrating on things not related to the source of danger, difficulty making decisions about things not related to the source of danger, frightening dreams or nightmares.

4. Behaviours: Anxiety triggers a number of coping behaviours. Most of us feel a strong urge to do things that eliminate the danger or make us feel safer. There are referred to as “safety behaviours” and common examples are: avoiding the feared situation, experience, place or people; escaping or leaving the feared situation, experience, place or people; needing to be with a person or pet who makes us feel safe; getting reassurance from others; telling ourselves reassuring things (e.g.: “Everything’s going to be ok.”); finding a safe place to go to,; scanning the situation for signs of danger; trying to distract ourselves; self-medicating the symptoms with drugs, alcohol or food; sleeping or napping so we don’t have to think about it; carrying items that may prevent or help cope with a panic attack (medication, cell phone, vomit bag, etc); compulsive behaviours that we repeat in an attempt to feel better (e.g. excessive cleaning or washing, collecting thing, counting, or superstitious rituals); mental rituals that we repeat in our minds in an attempt to feel better (e.g. thinking the same word or phrase over and over).

These avoidance behaviours are only considered “safety behaviours” if the main purpose is to prevent or eliminate feelings of anxiety or panic. If safety behaviours become frequent, compulsive and disruptive they tend to increase the severity of an anxiety disorder. For example, many people with an anxiety disorder who take time off work often experience even higher levels of anxiety or end up on disability. Safety or avoidance behaviours do not empower people in their ability to cope with anxiety symptoms. Research has shown that people who don’t give up these unhelpful ways of coping have a higher rate of relapse compared to people who give up their safety behaviours.

How is normal anxiety different from an anxiety disorder?
All of us experience anxiety from time to time. Individuals with an anxiety disorder experience symptoms of anxiety on a regular basis for a prolonged period of time (months and years rather than just a few days or weeks). Assessment for an anxiety disorder should be considered under the following circumstances: symptoms have been excessive and difficult to control for an extended period of time (more than just a few days or weeks), symptoms lead to significant emotional distress and personal suffering, or symptoms lead to significant interference in work, school, home, or social activities.

Sometimes the symptoms of an anxiety disorder are present most or all of the time. And sometimes the symptoms are only present when facing certain situations, places, experiences or people. It is also common for symptoms of an anxiety disorder to fluctuate over time – they can get worse when we’re under stress or feeling depressed.

How are anxiety disorders different from stress?
A very common myth is that anxiety disorders are the same thing as problems with stress. One of the reasons for the confusion between stress and anxiety disorders is because many symptoms of stress are also symptoms of anxiety. Shared symptoms of anxiety and stress include: physical symptoms (rapid heart rate, muscle tension, upset stomach, etc), cognitive symptoms (distressing thoughts, difficulty concentrating, etc), behaviours (urge to escape the situation, urge to drinks alcohol or use drugs, etc), emotional symptoms (feeling upset, irritable or numb, etc). During times of stress, most of us will experience at least some of these symptoms. An anxiety disorder is only considered if the anxiety symptoms are excessive and the symptoms do not resolve when the stress is over.

If you suspect that you have an anxiety disorder, talk to your health care practitioner, physician, or a mental health professional. It may be helpful to go through the symptom list below and bring it with you to your appointment. You do not need to suffer needlessly when there are treatments shown to be effective at managing anxiety disorders. Effective treatment helps to lower symptoms, improve self-esteem, and get back to enjoying life again.

Anxiety Checklist

Enjoy your day,
The Vitality Team

The warming socks treatment is best if repeated for as many nights as necessary to improve the condition. Children love the treatment. You can put the socks on after the child has gone to bed if you wish.

Materials
• 1 pair of cotton socks
• 1 pair of wool socks
• 1 bowl

Instructions
• Warm feet with hot water (you can also just use your bath tap)
• Soak cotton socks in ice cold water
• Wring out cotton socks so they are wet but not dripping
• Put on cold cotton socks
• Immediately put on dry wool socks over wet cotton socks
• Get into bed and wrap up

If you wake and have a chill, remove socks, and warm feet again with warm water.

Have a great day,
The Vitality Team

Check out Dr. Serné’s ALS Ice Bucket Challenge

Current ALS Research

ALS (amyotrophic lateral sclerosis) or commonly known as Lou Gehrig’s Diesease, is the most common motor neuron disease.  Both upper and lower motor neurons are affected and the disease is typically fatal. Most often symptoms are first observed in the arms and legs, where patients may notice weakness, trembling, and atrophy.  The muscles responsible for speech, chewing and swallowing are also affected in about 75% of patients.

Familial ALS is associated with genetic mutations and represents 10% of those with ALS. The remaining 90% of cases are considered sporadic, meaning no genetic or familial association exists. Although several factors have been suggested, no specific triggers have been identified to date. Perhaps the most promising research surrounds the therapeutic use of L-serine. The mechanism behind L-serine’s likely therapeutic effect is actually quite interesting, and began with the observation that individuals living near bodies of water containing substantial amounts of cyanobacteria, were up to 25% more likely to develop ALS.

Dr. Paul Cox, founder of the Institute for EthnoMedicine in Jackson Hole, Wyoming, has been studying neurodegenerative disorders like ALS and dementia for some time. In 2012, he presented his findings to the world at a TEDx convention in Wyoming. Dr. Cox discovered a mechanism by which a toxin produced by cyanobacteria called BMAA (Beta-N-Methylamino-l-alaline) is incorporated into the food chain, and contributes to protein misfolding and subsequent neurodegenerative damage.

On the Island of Guam, the local people called the Chamorro, have an unusually high occurrence of ALS with components of dementia and Parkinson’s like disease. The Chamorro people eat plenty of tortillas made from local cycad seeds, containing quite a bit of cyanobacteria. The flour milled from the cycad seeds is soaked for a week to remove the majority of toxins, but still contains plenty of BMAA. Additionally, local fruit bats who feed on the cycad seeds are considered a delicacy and have been hunted to extinction in Guam, the bats themselves also contained very high levels of BMAA.

BMAA looks quite a bit like L-serine, an amino acid normally used during protein synthesis. Over time, abnormal proteins accumulate in tissues of individuals exposed to BMAA, and may lead to dysfunction. Interestingly, BMAA is incorporated into all cells, but only causes dysfunction in tissues with minimal cellular turnover, such as neurons, and retinal pigment epithelial cells. Abnormally folding proteins and subsequent protein aggregates are diluted amongst daughter cells in rapidly dividing tissues, leaving the majority of the body unaffected by dietary BMAA. Interestingly, a retinal dysfunction termed linear retinal pigment epitheliopathy, has been identified as a predictor of ALS in the Chamorro, and provides additional evidence of the link between BMAA and ALS development.

Since BMAA replaces L-serine during protein synthesis, L-Serine has been the subject of large scale clinical trials. It is hypothesized that high doses of L-serine may help in limiting the progression of the disease when used preventatively, which would be ground breaking for those affected by the disease.

For more information, and to donate to Dr. Paul Cox and his colleagues, please visit the Institute of EthnoMedicine, and Dr. Cox’s research associate’s page, Tellurian Toxins.

Ethnomedicine
Tellurian Toxins
Clinic Trials

Thank you Dr. Kaleigh Anstett, Naturopath for providing the content for this article.

You are in my thoughts Don McCusker.

The Vitality Team

Use
The COP has many applications and has been used in specific cases such as uterine fibroids and ovarian cysts that are non-malignant. Other conditions that respond well include: headaches, liver congestion, constipation, diarrhea, intestinal disorders, gallbladder inflammation, conditions of poor elimination, night time urinary frequency, and joint inflammation. Most important, COPs are extremely useful in general detoxification.

It is to be used with caution in pregnancy or during menstruation as it may cause additional bleeding.

Materials needed
• castor oil
• flannel or cotton cloth that is large enough to cover abdomen
• heat source (hot water bottle, heating pad)
• old towel

How to administer a COP
1. fold cloth into 2 – 3 thickness to fit over entire abdomen
2. Drizzle castor oil onto the cloth. I recommend poking a hole in the aluminum cover of the bottle rather than removing it completely. Note: the pack should not be dripping with oil, it should have just enough oil to make a slight mark on furniture as if you were going to polish it….however, do not test this as the oil will stain furniture, clothing etc. (therefore you might want to lay a towel under you before you begin your pack.)
3. Lie on your back with your feet elevated. Place the cloth over your entire abdomen, cover with towel and apply heat.
4. Leave pack on for 45 – 60 minutes. This is an excellent time to take for yourself. Practice meditation, deep breathing, or whatever relaxes you. Do not watch television or read anything that is stimulating as this is a time for relaxation.
5. Store the pack in a zip lock bag and reuse until the cloth is saturated (then throw it out and start again.)
6. For maximum effectiveness it is important to apply the pack as often as possible and on consecutive days. Try for at least 4 consecutive says per week.

Have a great day,
The Vitality Team

Hydrotherapy can actually be as effective as oral analgesics in treating sore, aggravated muscles and tendons, and may be practiced up to 3 times/day for about 20 minutes.  The athletes among us can attest to the pain relief achieved upon immersing their sore bodies in a warm soak following prolonged physical activity.

Epsom salts, or magnesium sulphate, are a particularly effective adjunct to warm bathing, as soaking in Epsom salt has the beneficial side effect of increasing magnesium levels within the blood, assisting in muscle relaxation. Add 2 cups of Epsom salt to a hot bath and soak for 20 minutes.

If it’s an especially hot day and a warm bath doesn’t sound all that refreshing, fill your tub 1/3 of the way full with hot water, add 2 cups of Epsom salts and dissolve.  Fill the remaining space in the tub with cold water, and enjoy.

Adding essential oils to your Epsom salt soak can take relaxation to the next level – add 5-10 drops of pure organic essential oil to your bath for the following benefits:

Lavender is an antiseptic, gentle muscle relaxant and anxiolytic.  In fact, double blind placebo controlled studies have demonstrated that Silexan, an 80 mg lavender oil capsule, is as effective as lorazepam in improving symptoms of uncomplicated anxiety, and anxiety related sleep disturbance.  We love this powerful botanical.

Teatree also an antiseptic, teatree oil is a good choice if prevention of fungal infections is a top priority.  If you have a tendency towards athlete’s foot, or ringworm, this oil can help prevent infection after exposure (think less than clean gym showers.)

Eucalyptus is anti-inflammatory and analgesic.  Eucalyptus improves the immune system’s response to pathogens, and is effective in treated uncomplicated respiratory tract infections when added to baths or humidifiers and inhaled as steam.

Have a great day, and enjoy your soaks!
Dr. Kaleigh Anstett, Vancouver Naturopath
Dr. Crysta Serné, Vancouver Chiropractor and owner of Vitality Clinic

Most Americans and others are not taking enough vitamin D, a fact that may put them at significant risk for developing cancer, according to a landmark study conducted by Creighton University School of Medicine.

The four-year, randomized study followed 1,179 healthy, postmenopausal women from rural eastern Nebraska. Participants taking calcium, as well as a quantity of vitamin D3 nearly three times the U.S. government’s Recommended Daily Amount (RDA) for middle-age adults, showed a dramatic 60 percent or greater reduction in cancer risk than women who did not get the vitamin.

The results of the study, conducted between 2000 and 2005, were reported in the June 8 online edition of the American Journal of Clinical Nutrition.

“The findings are very exciting. They confirm what a number of vitamin D proponents have suspected for some time but that, until now, have not been substantiated through clinical trial,” said principal investigator Joan Lappe, Ph.D., R.N., Creighton professor of medicine and holder of the Criss/Beirne Endowed Chair in the School of Nursing. “Vitamin D is a critical tool in fighting cancer as well as many other diseases.”

Other Creighton researchers involved in the study included Robert Recker, M.D.; Robert Heaney, M.D.; Dianne Travers-Gustafson, M.S.; and K. Michael Davies, Ph.D.

Research participants were all 55 years and older and free of known cancers for at least 10 years prior to entering the Creighton study. Subjects were randomly assigned to take daily dosages of 1,400-1,500 mg supplemental calcium, 1,400-1,500 mg supplemental calcium plus 1,100 IU of vitamin D3, or placebos. National Institutes of Health funded the study.

Over the course of four years, women in the calcium/vitamin D3 group experienced a 60 percent decrease in their cancer risk than the group taking placebos.

On the premise that some women entered the study with undiagnosed cancers, researchers then eliminated the first-year results and looked at the last three years of the study. When they did that, the results became even more dramatic with the calcium/vitamin D3 group showing a startling 77 percent cancer-risk reduction.

In the three-year analysis, there was no statistically significant difference in cancer incidence between participants taking placebos and those taking just calcium supplements.

Through the course of the study, 50 participants developed nonskin cancers, including breast, colon, lung and other cancers.
Lappe said further studies are needed to determine whether the Creighton research results apply to other populations, including men, women of all ages, and different ethnic groups. While the study was open to all ethnic groups, all participants were Caucasian, she noted.

There is a growing body of evidence that a higher intake of vitamin D may be helpful in the prevention and treatment of cancer, high blood pressure, fibromyalgia, diabetes mellitus, multiple sclerosis, and rheumatoid arthritis, and other diseases.

Humans make their own vitamin D3 when they are exposed to sunlight. In fact, only 10-15 minutes a day in a bright summer sun creates large amounts of the vitamin, Lappe said. However, people need to exercise caution since the sun’s ultraviolet B rays also can cause skin cancer; sunscreen blocks most vitamin D production.

In addition, the latitude at which you live and your ancestry also influence your body’s ability to convert sunlight into vitamin D. People with dark skin have more difficulty making the vitamin. Persons living at latitudes north of the 37th parallel — Omaha is near the 41st parallel — cannot get their vitamin D naturally during the winter months because of the sun’s angle. Experts generally agree that the RDA for vitamin D needs to be increased substantially, however there is debate about the amount. Supplements are available in two forms — vitamin D2 and vitamin D3. Creighton researchers recommend vitamin D3, because it is more active and thus more effective in humans.

From: Medical News Today press release, June 2007

Enjoy the sunshine!

The Vitality Team

The Stress Response:

What is stress: any challenge to the body that has the potential to adversely affect balance and health in the body.

How does the body respond: adaptation to stress either as a direct result of stressful environmental events, or the effect of detrimental internal psychological states.

What parts of the body respond to stress: the endocrine system responds to stress by secreting a variety of hormones to restore balance.

What is a maladaptive response: when the response to stress becomes more harmful than helpful. This is caused by chronic stress leading to endocrine dysfunction and disease.

Fast facts:
 An estimated 40% of adult Canadians suffer physical consequences from the adverse effects of stress.
  Studies have found that 75 – 90% patient visits to primary care physicians are related to adverse events associated with psychological stress.

The Adrenal Gland Response to Stress:


What are the adrenal glands: sitting above the kidneys, the adrenal glands are the primary organs that respond to stress.  
Cortisol and adrenalin are the primary hormones that mediate stress; however, the stress response can cause a variety of complex events in the endocrine system that affects systems throughout the body.

High Cortisol (hypercortisolism) is implicated in the following conditions:
  functional hypothyroidism, 
function hypogonadism (leading to infertility), 
loss of menstrual cycle, 
metabolic syndrome, insulin resistance, abnormal lipid (fat) metabolism, and high blood pressure

Growth hormone suppression (leading to memory deficit, fatigue, low libido, insomnia, abdominal fat deposition, and osteoporosis)

Depression

Insomnia

Osteoporosis

Immune system suppression

Low Cortisol: in some people, the stress response is opposite and a drop is Cortisol results.

Manifestations of hypercortisolism include:
 depression
, post traumatic stress disorder
, chronic fatigue syndrome, 
orthostatic (lying to standing) hypotension

The Maladaptive Stress Syndrome:


MMS-0:
 A healthy, well adapted state alternating between hypervigilance and hypovigilance of the adrenal glands. The level of vigilance is mediated by the amount of circulating epinephrine (adrenalin)
. Stimulants increase vigilance while relaxants decrease it.

MMS-1:
 Alarm phase: acute release of cortisol and epinephrine which activates the sympathetic nervous system (fight or flight response).

MMS-2:
 Suppression phase: associated with chronic increase in cortisol production, activation of anti inflammatory hormones and hyperglycemia (high blood sugar). This is a sustained fight or flight response that has become maladaptive.
  Results: increase susceptibility to infection, depression, obsessive compulsive disorder, anorexia nervosa, panic disorder, gastritis, high blood lipids, atherosclerosis, insulin resistance, metabolic syndrome, development of diabetes, osteoporosis, dementia, and other chronic diseases.

MMS-3:
Exhaustion phase: the production of adrenal hormones diminishes as the gland “burns out” commonly described as adrenal exhaustion.
   Results: low blood pressure, low blood sugar, chronic fatigue syndrome, fibromyalgia, environmental sensitivities, depression, poor stress resistance.

A more in depth look at the relationship between the adrenal response to stress and each particular system affected will be covered in subsequent articles; however, it is important to realize that stress intervention is a priority goal of preventative medicine.

Enjoy your day,

The Vitality Team

Eczema is a common problem of infancy and thousands of mothers have spent many anguished moments dealing with itching, squirming, unhappy infants with uncomfortable skin. The problem often appears on the face as patches of reddish, scaling skin. As the eczema worsens, the skin becomes more itchy, red, thickened, and grooved, and may blister, weep, and crack. It commonly develops at three to six months of age, a time of great stress to the digestive system.

The typical distribution of eczema is on the face, behind the ears, on the fronts of the elbows, the backs of the knees, the hands, neck, and trunk. Night time restlessness, irritability, and crying are common. When the child begins to crawl, the exposed areas especially the extensor aspects of knees are affected. Diaper rash and cradle cap are common associations and may be severe.

So why do some infants have such sensitive skin? The most common cause is a malfunctioning digestive system. Before birth the baby receives all its nourishment from the mother via the umbilical cord, and the digestive system doesn’t have to work. Once the baby is born, one of the greatest challenges it faces is digesting food. Relative to its size, a baby’s food requirement is enormous in order to provide enough nourishment for proper growth and development. The skin is an external expression of our internal condition: a way our body can communicate with us. If our digestive system is not eliminating waste effectively, the skin is a secondary means of doing so. Eczema is often a symptom of this secondary means of waste removal.

Another cause of eczema is environmental sensitivity. The most common culprits are soaps, detergents, shampoos, and creams. All of these wonderful smelling products we love to lather onto our babies contain perfumes and chemicals that can cause irritation to the skin resulting in eczema.

Testing and Diagnosis:

Observation: watching and recording your child’s reaction to food via a diet diary can be a useful tool; however, it does take some detective work to find which foods are causing the problem. For breastfed infants suffering from eczema, the mother’s diet must be monitored and modified. Formula fed infants with eczema are almost always reacting to the cow’s milk protein in the formula, and should instead be breast fed if possible, or switched to a hypoallergenic or soy based formula. (Note: the WHO recommends exclusively breastfeeding infants for the first six months and continuing to breast feed with the introduction of food from six to twelve months). If you suspect that the eczema is being caused by environmental sensitivity, change your baby products to fragrance free, hypoallergenic types.

• Blood testing: this measures the amount of antibodies in the blood in response to specific foods. The antibodies are called immunoglobulins (IgG, IgE), which are small proteins produced by the immune system in response to potentially harmful substances. New techniques offer finger prick tests rather than blood draws for more comfortable and convenient testing with equally reliable results.

• Wait and see approach: diet changes can be very difficult and some people opt for the wait and see approach. Sometimes an infant will outgrow a sensitivity as the digestive system matures; however, this approach can lead to extremely severe digestive malfunctioning and further sensitivities down the road.

Treatment:

1. Diet: it is important to find the foods that are causing your infant or child to react and eliminate them from your (if breastfeeding) or their diet. The most common foods that children have difficulty digesting are dairy, wheat, eggs, peanuts, acidic foods, food additives and some naturally occurring food chemicals such as salicylates.

2. Feeding: small, frequent meals have proven to help relieve the burden on a poorly functioning digestive system, by reducing the work required of it when presented with fewer, but larger meals.

3. Soap: although they smell great, perfumes and fragrances can be extremely irritating. Try using hypoallergenic laundry detergent and fragrance free products to see if it makes a difference.

4. Creams and oils: creams containing herbs such as calendula, plantain, oats, and nettle, as well as any oil that you would ingest (olive oil or grape seed oil for example) can provide relief from the dry, red, itchy symptoms of eczema. Just remember, these are only symptomatic relief and are not reaching the underlying cause of the problem.

5. Baths: Avena sativa (oat seed) baths will also provide symptomatic relief. Simply fill a tea sack or cheese cloth with organic oat tips and allow them to soak in the bathwater. They should release a milky substance that is soothing to the skin.

6. Topical corticosteroids: will provide relief and may even temporarily remove the symptom of eczema; however, treating eczema with steroids suppresses the body’s external expression of an internal problem. When a symptom is suppressed, it tends to show up somewhere else. There is a strong association between infant eczema and childhood asthma.

It is important to note that often a skin condition will get worse before it improves. The reason the condition may worsen is that the body is eliminating all the toxin from the skin which takes a few days after the culprit has been removed. Hold fast to your treatment for a couple of weeks to see if there is any improvement.

Have a great day,

The Vitality Team

Get enough sleep
Unfortunately, those of us who regularly get less than 7-8 hours of high-quality sleep per night may be putting our immune systems as risk. High quality sleep includes stage 3 and 4 sleep, or non- REM (rapid eye movement) sleep. This is the deepest sleep we experience, and is associated with low serum cortisol and catecholamine, and high serum growth hormone and prolactin. This type of sleep also appears to promote healthy immune function; T cell extravasion to lymph nodes improves, as does the function of select cytokines that promote the interaction between antigen presenting cells and helper T cells. To put this simply, a lack of sleep can fundamentally alter the delicate balance that exists within the immune system, predisposing one to decreased immune function.

Manage Stress Effectively
Your adrenal glands are endocrine organs that sit above your kidneys and play a pivotal role in stress response. They manufacture and secrete cortisol (among other hormones), an important hormone that regulates the body’s stress response and modulates the immune system. During times of acute stress, cortisol production increases. Immediate effects of cortisol include an increase in anti-inflammatory mediators, a down-regulation of inflammatory proteins, sleeplessness, digestive disturbances and anxiety. As the acute stress response dissipates, cortisol levels drop, allowing the immune system to resume function. Many of us have experienced this – perhaps working hard to meet a deadline, barely sleeping and living on coffee. As soon as the stressful period ends, we get sick! This isn’t because our immune system has given up, it’s actually the opposite; since cortisol depresses the immune system, our bodies puts fighting pathogens on hold. Once we have the time and energy to “be sick” cortisol production drops and our immune system resumes once again, causing those symptoms associated with the common cold or flu.

So how can we manage stress to improve immune function? Firstly, it’s important to avoid periods of prolonged stress. This isn’t always possible, of course, but dealing with stress effectively can help stave off excessive cortisol production and the symptoms associated with it. Meditation, organization and a healthful diet during times of stress can work wonders. Taking a 10 minute walk after work while winding down for the night can help induce relaxation, and prevent excessive cortisol production.

Supplement
If all else fails, supplemental nutrients help to improve immune response, and most have clinical efficacy in reducing duration of upper respiratory tract infection, in addition to preventing recurrence.

Elderberry – Sambucol, an over the counter elderberry syrup, contains a compound called antivirin that prevents many flu viruses from invading other cells. Elderberry also prevents flu virus haemagglutination, thereby inhibiting viral adherence to cell receptors. Anthocyanins within the syrup produce an analgesic effect similar to that observed with standard doses of acetylsalicylic acid. Elderberry has a long tradition of safety in botanical medicine and also tastes great, it’s a great option for kids over 3. Take 1 tspn 3x / day, away from food.

Andrographis – An herb that has a rich history in Ayurvedic medicine, andrographis has numerous health benefits that range from liver protection, to protection of gastric mucosa, to cancer prevention. With respect to cold and flu prevention, andrographis significantly reduces the likelihood of falling ill. In a double blind, placebo controlled clinical trial, researchers found that children who received 200 mg of andrographis extract daily for 3 months, were 2.1 times less likely to miss school due to cold and flu. In adults, the dose is higher, at 2-3 g/day for prevention of cold and flu, and 4-6 g/day to treat acute infection.

Following these lifestyle tips will have you well on your way to feeling great, and preventing illness. It takes time and energy to change your lifestyle, so if you’re already feeling under the weather, try Sambucol or Andrographis, you may be surprised at how quickly you recover!

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

At its core, immune health is an indication of the overall health of the individual. Many of the lifestyle tips outlined in this article aim to improve general health and wellness, as holistic treatment is the primary goal of Naturopathic medicine.

Eat a whole foods diet
Eating a varied diet consisting of whole, unprocessed foods is essential. Fruits and vegetables contain thousands of different phytochemicals, in addition to essential vitamins and minerals.  Well established evidence suggests that deficiencies in certain vitamins may predispose individuals to immune dysfunction – vitamins C, E, A, D and K are prime examples.  Mineral deficiencies are also implicated in immune depression, particularly with respect to iron, magnesium, zinc, manganese and selenium.  The immune system also requires plenty of protein to function properly. A good rule of thumb is to ensure 25 percent of your plate consists of high quality protein, like pastured meat, fish, eggs, legumes, or organic soy.  In addition to fuelling your body with whole, nutrient dense foods, it is important to remember to stay away from processed, additive laden foods and food like products typically high in preservatives, sugar and salt. With respect to immunes function, sugar is particularly infamous.  Researchers have observed a decreased in the phagocytic index of neutrophils following ingesting of sugar, w this response was not observed following ingestion of the same amount of starch.  The lesson? Skip the sugar and fill your plate with fruits, vegetables and lean protein, especially during cold and flu season.

Identify food sensitivities, and heal your gut
I know you’ve heard this before, but this is an extremely important factor contributing to immune health.  Your gut hosts a vast consortium of microorganisms. The type, quantity and distribution of bacteria is directly associated with your diet, and can change quite drastically with changes in diet. Importantly, about 70% of your immune system is housed in your gut, as your gastrointestinal epithelium is home to Peyer’s patches composed of GALT (gut associated lymphatic tissue.) Food sensitivities can cause local inflammation within the gut, which in turn can dampen the immune system’s effectiveness and specificity. When an individual develops a hypersensitivity reaction to one or more foods, IgG immune complexes bind to food antigens, and are removed my macrophages. If macrophages are not able to keep up with the influx of dietary antigens, local inflammation develops, causing damage to gut epithelium. Over time, a syndrome termed intestinal hyperpermeability or “leaky gut” can develop. Systemic reactions such as migraines, joint pain, eczema, fatigue, difficultly concentrating and autoimmune disease may follow. Fortunately, simple blood tests are capable of measuring IgG antibodies – most testing facilities assess 96 common foods. Removing foods that are found to have high levels of circulating IgG often improves systemic symptoms, and decreases intestinal inflammation, leading to a more appropriate immune response. Additionally, a high quality probiotic containing bifido bacterium and lactobacilus, can be helpful in mitigating intestinal inflammation via the restoration of healthy gut bacteria. Additionally, slippery elm, chlorella, and certain amino acids are clinically useful in healing the gastrointestinal lining.

Get active
Your level of physical fitness directly correlates to your likelihood of experiencing seasonal respiratory tract infections. According to researchers from Apalachian State University and the University of North Carolina, those who exercised most (5 or more days of exercise) had a 43% drop in upper respiratory tract infections. Additionally, when those who exercised got sick, their symptoms were about 23% less severe than those who exercised the least. This makes great sense, during exercise, your circulatory system shunts blood throughout your body, improving nutrient delivery and waste removal. Having an efficient circulatory system provides a strong, stable framework upon which your immune system may function efficiently.

Check in tomorrow for Part 2 (This Just in… Sleep is Really Important.)

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

The BEST Guacamole You Have Ever Had
 
The orange juice in the recipe is the secret ingredient, don’t leave it out!

Ingredients
2 ripe avocados
½ a tomato, chopped
3 tbsp finly diced onion
½ tspn salt
¼ cup fresh squeezed orange juice (about half a small orange)
Half a chopped mango, or other fruit (optional)
Cilantro for garnish (optional)

Mash the avocados to the desired consistency; I prefer a slightly chunky guacamole. Add the remaining ingredients and mix to incorporate.

Enjoy,

The Vitality Team

Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate.


2. Vitamin E. This important antioxidant and immune booster doesn’t get as much press as vitamin C, yet it’s important to a healthy immune system.

Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging. Vitamin E has been implicated in lowering the risk of cardiovascular disease. In the Harvard School of Public Health study of 87,000 nurses, Vitamin E supplementation was shown to cut the risk of heart attacks by fifty percent.

It’s not difficult to get 30 to 60 milligrams every day of Vitamin E from a diet rich in seeds, vegetable oils, and grains, but it’s difficult for most people to consume more than 60 milligrams a day consistently through diet alone. Supplements may be necessary to get enough vitamin E to boost your immune system. 
You need 100-400 milligrams per day, depending on your general lifestyle. People who don’t exercise, who smoke, and who consume high amounts of alcoholic beverages will need the higher dosage. Those with a more moderate lifestyle can get by with lower levels of supplementation.


3. Carotenoids. Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging. Like the other “big three” antioxidants, vitamins C and E, it reduces the risk of cardiovascular disease by interfering with how the fats and cholesterol in the bloodstream oxidize to form arterial plaques. Studies have shown that beta carotene can lower the risk of cardiovascular disease, especially strokes and heart attacks, giving scientific credence to the belief that a carrot a day can keep the heart surgeon away. Beta carotene also protects against cancer by stimulating the immune cells called macrophages to produce tumor necrosis factor, which kills cancer cells. It has also been shown that beta carotene supplements can increase the production of T-cell lymphocytes and natural killer cells and can enhance the ability of the natural killer cells to attack cancer cells.

Beta carotene is the most familiar carotenoid, but it is only one member of a large family. Researchers believe that it is not just beta carotene that produces all these good effects, but all the carotenoids working together. This is why getting carotenoids in food may be more cancer-protective than taking beta carotene supplements.

The body converts beta carotene to vitamin A, which itself has anticancer properties and immune-boosting functions. But too much vitamin A can be toxic to the body, so it’s better to get extra beta carotene from foods and let the body naturally regulate how much of this precursor is converted to the immune-fighting vitamin A. It’s highly unlikely that a person could take in enough beta carotene to produce a toxic amount of vitamin A, because when the body has enough vitamin A, it stops making it.


4. Bioflavenoids. A group of phytonutrients called bioflavenoids aids the immune system by protecting the cells of the body against environmental pollutants. Bioflavenoids protect the cell membranes against the pollutants trying to attach to them. Along the membrane of each cell there are microscopic parking spaces, called receptor sites. Pollutants, toxins, or germs can park here and gradually eat their way into the membrane of the cell, but when bioflavenoids fill up these parking spots there is no room for toxins to park. Bioflavenoids also reduce the cholesterol’s ability to form plaques in arteries and lessen the formation of microscopic clots inside arteries, which can lead to heart attack and stroke. Studies have shown that people who eat the most bioflavenoids have less cardiovascular disease. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavenoids needed to help your immune system work in top form.


5. Zinc. This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies. Zinc supplements have been shown to slow the growth of cancer. 
Zinc increases the number of infection-fighting T-cells, especially in elderly people who are often deficient in zinc, and whose immune system often weakens with age. The anti-infection hype around zinc is controversial. While some studies claim that zinc supplements in the form of lozenges can lower the incidence and severity of infections, other studies have failed to show this correlation. A word of caution: too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function.

It’s safest to stick to getting zinc from your diet and aim for 15 to 25 milligrams a day. 
For infants and children, there is some evidence that dietary zinc supplements may reduce the incidence of acute respiratory infections, but this is controversial. The best source of zinc for infants and young children is zinc-fortified cereals.

RICH SOURCES OF ZINC
Food Source of Zinc Serving Size Zinc (in milligrams)
Oysters 6 medium 76
Zinc-fortified cereals 1 ounce 0-15
Crab 3 ounces 7
Beef 3 ounces 6
Turkey, dark meat 3 ounces 3.8
Beans 1/2 cup 1.2-1.8


6. Garlic. This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur-containing compounds, such as allicin and sulfides. Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream. Garlic may protect against cancer, though the evidence is controversial. Cultures with a garlic-rich diet have a lower incidence of intestinal cancer. Garlic may also play a part in getting rid of potential carcinogens and other toxic substances. It is also a heart-friendly food since it keeps platelets from sticking together and clogging tiny blood vessels.


7. Selenium. This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables (depending on the selenium content of the soil they’re grown in), brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.


8. Omega-3 fatty acids. A study found that children taking a half teaspoon of flax oil a day experienced fewer and less severe respiratory infections and fewer days of being absent from school. The omega 3 fatty acids in flax oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. (Perhaps this is why grandmothers used to insist on a daily dose of unpalatable cod liver oil.) Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie.


RECIPE FOR IMMUNE-BOOSTING SMOOTHIE


Children often don’t feel like eating following a cold or illness. Their nutrition suffers and their immune system suffers. This accounts for the common occurrence of getting one infection after another. It’s best to keep so well nourished that the nutritional reserves can withstand several days of poor eating. Drink this smoothie daily upon school entry in September, upon beginning daycare, upon exposure to a contagious illness, or when you or your child feels a cold coming on.

• 2 cups milk or soy or rice beverage

• 1 cup plain nonfat yogurt

• 1 serving of a multinutrient supplement

• one frozen banana, cut up

• 1/2 cup frozen blueberries

• 1/2 cup each of your favorite fruit, frozen (e.g., organic strawberries, papaya, mango)

• 1 tbsp. flax oil or 2 tbsp. flaxseed meal (Because fiber steadies the absorption of carbohydrates and therefore contributes to a steadier blood sugar we suggest using rich sources of fiber, such as flaxseed meal (i.e., ground flax seeds, containing both the oil and fiber), although flax oil has a more palatable consistency than flaxseed meal. For additional fiber, if you don’t mind an even grainier texture, add 1 tbsp. or more of oat bran.)

• 10 mg. zinc

• 100 mcg. selenium

• 50-100 IU vitamin E

• 2 tbsp. peanut butter (optional)

Combine all the ingredients and blend until smooth. Serve immediately after blending while the mixture still has a bubbly milkshake-like consistency.

Have a great day,

The Vitality Team

The Liver
Most people associate detoxification with the liver and it is true that this organ plays a crucial role in the detoxification of harmful substances. There are two pathways of detoxification in the liver: phase one and phase two:

Phase One
• First step in the breakdown of substances
• The byproducts can sometimes be more harmful than the original substance
• This pathway often produces free radicals which are substaces that damage liver cells
• It requires antioxidants, vitamins, minerals and amino acids for proper functioning
• Lack of antioxidants and excess chemical exposure can cause overload of pathway
• Environmental contaminants in our air, food products, personal care products, and drugs (including alcohol and pharmaceutical), can overload this pathway increasing free radical damage and toxic buildup
• Substances at the end of this phase are still fat soluble and if the system is overloaded or not functioning properly (i.e. deficient in essential vitamins, and antioxidants), toxins will not get eliminated and instead will be stored in fat cells (brain, endocrine glands: testes, ovaries leading to hormonal imbalance)

Phase Two
• Conjugation pathway: liver cells further break down substances (drugs, hormones, toxins) making them water soluble and ready for excretion via the intestines and kidneys
• This pathway also requires antioxidants, vitamins, amino acids for proper functioning

If either phase one or phase two pathway is overloaded, the result is a build up of toxins in the body. These toxins are usually fat soluble and therefore are stored in fatty parts of the body. These areas include the brain (result: depression, anxiety, mental fog), and the endocrine organs (result: hormone imbalance such as infertility, PMS, severe menopausal symptoms, adrenal exhaustion). The build up of toxins is also implicated in cancer.

The Body
Although it is very important to improve and maintain liver function, it is important to realize that detoxification requires a whole body efficient system. As waste accumulates in the body it gets stored in the spaces between cells. In order for our body to work efficiently as a multi system unit there must be communication between each system. As the space fills up between cells, communication becomes increasingly more difficult and the system begins to shut down. In order to maintain proper cell to cell, organ to organ and system to system communication we must continually detoxify. This involves ridding the body cells of stored waste and toxins, reducing toxic exposure via diet and lifestyle choices, and ensuring that all the primary organs of excretion are functioning at optimal capacity. Excretion can be monitored by regular bowel movements, frequent urination, and regular exercise to ensure efficient and optimal lung capacity.

As naturopathic physicians we look at the whole body as a unit that works synergistically to detoxify the body. Detoxification is not a two week diet that cleans us up for the year and gets us on our way until next spring. It’s great to take some time every so often and do a “cleanse” by making some diet and lifestyle changes; however, cleansing and detoxifying are not the same thing. To really detoxify can take months, maybe even years depending on the toxic exposure and accumulation of an individual person. Just think of the number of years you have spent subjecting your body to toxic exposure: pesticides on the foods you eat, pollution in the air around you, drugs, alcohol, caffeine, cigarettes; the list is endless. Having the right guidance and support can make detoxification an efficient and productive process that will get you on your way to optimal health and wellness.

There are many benefits associated with a detoxified body, and conditions that may seem completely unrelated often resolve once the body is cleaned up and the toxins removed from between the cells. Conditions such as acne, headaches, fatigue, premenstrual symptoms, chronic pain, menopause, insomnia, joint pain, digestive disturbance and many more, all benefit from a detoxified body.

To learn more about proper cleansing and detoxification, please consider booking an appointment with Dr. Anstett, Naturopath.

Have a great day,

The Vitality Team

Alternating or contrast showers are a simple yet efficient way to improve circulation, stimulate the nervous system, speed healing, modulate immune response and generally improve energy and detoxification.

During your morning shower, turn the water up to a comfortably warm temperature, and remain within the warm water for at least 3 minutes. Following this warm phase, turn the temperature down as low as you can handle, and stay under the cold stream for up to 30 seconds. Following the cold stage, turn the temperature back up, and enjoy the warm water again for 3 minutes, followed by another brief period of cold. Repeat this process up to 8 times, remembering to always end your shower on cold. If time does not permit, simply ending your shower on cold will impart significant benefit.

Contrast showers following resistance training are also an effective way to reduce fatigue and delayed onset muscle soreness.

To summarize contrast showers:

3 minutes hot, alternating with 30 seconds cold, always ending on cold.

Ending on cold has a warming effect on the body, as blood vessels are first constricted, then dilated as the body warms itself.

Please do not practice contrast showers if you are pregnant, have cancer, suffer from cardiac insufficiency, or have diminished peripheral sensation (often associated with diabetes or vascular insufficiency.)

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

Related Articles:
Heat Versus Ice

In addition to eating breakfast as a general rule, it’s also important to ensure you’re consuming a balanced, protein dense meal. Protein increases satiety (your body’s way of knowing you’re full), and helps balance blood sugar. Eating a breakfast low in protein and high in carbohydrates, can cause an insulin spike and subsequent blood sugar crash mid-morning, creating a situation in which you require a mid-morning snack before lunch.

The reason for this mid-morning blood sugar dip can be described in reference to the glycemic index (GI), or the speed at which carbohydrates are broken down and released into the blood stream as pure glucose.

Pure glucose has a glycemic index of 100. Foods with a GI over 70 are considered high GI, those between 55 and 69 and considered to have an intermediate GI, and foods below 55 are considered to have a low GI.

Typically, refined carbohydrates have a high glycemic index. Lean meats, fruits, vegetables and most nuts and seeds have lower glycemic indexes. This list (click here for link) from Harvard medical school is a good reference, and lists many common foods.

As a general rule, I like to tell patients that 50% of their plate should be composed of non-starchy vegetables, 25% should be protein, and 25% should be carbohydrates (ideally vegetable based) with a low glycemic index. Following this simple rule generally keeps your meal’s GI lower, thereby reducing the likelihood of causing a drop in blood glucose and the need for snack a few hours later.

Instead of reaching for a bagel and jam tomorrow morning, reach instead for an omelette stuffed with fresh vegetables (wake up 10 minutes earlier if necessary!) Your blood sugar and your waistline will thank you!

Enjoy your morning,
Dr. Kaleigh Anstett
Vancouver Naturopath

Eating seasonally keeps us attuned to the Earth, its elements, the cycles of nature, and what is naturally available for the current climate.

It promotes thinking about gardens and being able to pick our own food.

It’s the most economical diet; you’re not paying top dollar for imported fruits and vegetables
.

You are often supporting local growers and therefore your local economy and community
.

Less chemicals, preservatives, dyes, and additives used to increase the shelf life of fruits and vegetables and have them appear more ripe
.

You are eating the most appropriate foods for natural health ie. in summer foods have a moistening, cooling property to combat summer heat


.  Summer is the time of growth, activity, and expansion.

The warmth of summer requires both a lighter diet and fresher, higher water content foods.  Isn’t it amazing that those are exactly the foods that nature provides at this time!

Raw or cold foods are best digested in the hottest climate and during the hottest time of the day.  Heavier, warmer food consumption should be reduced and eaten when it is most cool
.

Increased intake of water, herbal teas, and fresh juices are necessary
.

Exercise and activity is at its peak and the body will run more efficiently on simpler fuels at this time.  Consider slightly reducing the  intake of animal proteins and fats.

*visit www.farmfolkcityfolk.ca , www.bcfarmfresh.com,  or www.seasonalcornucopia.com for more information

Have a great day,

The Vitality Team

Saturated and trans fats are considered to be “bad fats”. Saturated fats are usually solid at room temperature and are mostly found in meat, butter, eggs, and milk. Palm, palm kernel, and coconut oils are also high in saturated fats although coconut oil has many health benefits. Trans fats are produced artificially during the manufacturing of solid margarine and shortening. These may be hiding in packaged cookies, cakes, pies, crackers, chips, etc. A diet high in saturated and trans fats may lead to heart disease and obesity.

Unsaturated fats, monounsaturated and polyunsaturated, are the “good fats”, and have been shown to be beneficial in many aspects of health. Monounsaturated fats are found in olive, peanut and canola oils, avocados and most nuts. Polyunsaturated fats are further broken down into 2 types of fatty acids: Omega-6 and Omega-3. Our bodies cannot synthesize these two fatty acids therefore they are “essential”, and we must take them in through our diet. Linoleic acid (omega-6) and alpha-linolenic acid (omega-3), are examples of essential fatty acids (EFAs). Linoleic acid (LA) is found in vegetable oils (corn, sunflower, safflower, and soy), grains, nuts and seeds. Alpha-linoenic acid (ALA) is found in flax seeds, canola oil, and walnuts.

Docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA) are also Omega-3 fatty acids that are found in fish (sardines, salmon, tuna, anchovies). Gamma-linolenic acids (GLA) is an Omega-6 fatty acid found in spirulina and evening primrose, borage, and black currants oils.

General recommendations are to consume a balance of Omega-6 and Omega-3 in a ratio of 6:1 or lower. The World Health Organization suggests that of our daily energy intake from fats, no more than 10% should be saturated fats, and polyunsaturated fats should make up 3-7%. The rest should be from monounsaturated fats.

Essential Fatty Acid Deficiency
Possible signs of an EFA deficiency include:
• Dry, scaly skin
• Dry and falling hair
• Retarded growth
• Infertility
• Gall stones
• Liver problems
• Varicose veins
• Infections
• Irritability
• “flightiness” and nervousness

Therapeutics of EFAs
There have been many reported health benefits associated with EFA supplementation, creating potential for therapeutic use. The following conditions and systems are among those that have been shown in the literature to benefit from the use of EFAs:
• Eczema, psoriasis
• Hypertension
• Atherosclerosis
• Hypercholesterolemia
• Rheumatoid arthritis
• Hormonal and menstrual health
• Depression
• Immune system and inflammatory health
• Behavioural problems
• Inflammatory Bowel Disease
• Migraine headaches

Choosing an EFA supplement
Generally we consume enough Omega 6 fats in our diets through vegetable oils, grains, and seeds. However, we tend not to get enough Omega 3s, from fish, flax seeds, etc. Typical recommendations are 0.3 to 0.5 g/day of EPA and DHA and 0.8 to 1.1 g/day of alpha-linolenic acid. If you do not think you are getting enough good fats in through your diet you may want to consider using a supplement. When selecting an EFA supplement there are a few things to consider.

• Always read the label to be sure of the amount of each EFA that is available in the product.
• Liquid forms versus capsule forms may be easier absorbed and used by the body.
• Oil supplements are usually kept in the refrigerated section of health and grocery stores.
• Check expiration dates for freshness.

Most of the research done on EFAs and health focus on the Omega 3 fats, and more specifically DHA and EPA from fish. When selecting a fish oil supplement consider the following:
• Is the product 3rd party tested for quality control and to ensure it is free from metal contamination?
• What are the concentrations of EPA and DHA?
• How is the product protected from oxidation?

Some individuals with underlying health concerns should not supplement with EFAs. Be sure to contact your heath care provider before commencing supplementation.

Our bodies were made to use fat and so it is important to include this vital nutrient in our diets. Making healthy fat choices will lead to overall better health and prevention of future disease.

References:
Allison, Nancy. No Need to be Fat-Free. Herbs For Health 2005; August: 40-43.
Chan, Y. Michael. Omega-3 Fatty Acids, Fish, Fish Oil, and Cardiovascular Health. Wellness Options 2005; 21: 40-43.
Marz, Russell B. Medical Nutrition from Marz 2nd Edition. Portland, OR: Omni Press, 1997.
Pitchford, Paul. Healing with Whole Foods 3rd Edition. Berkley, CA: North Atlantic Books, 2002.
Gamma-Linolenic Acid (GLA) – Monograph. Alternative Medicine Review 2004; 9(1): 70-78.

Have a great day,

The Vitality Team

Stay hydrated – and when I say stay hydrated, I mean drink water or coconut water, ideally from a glass or stainless steel container. Please stay away from artificially flavoured neon sports drinks (you know who I’m referring too). As Dr. Serné mentioned in her blog on water, add sliced fruit if you’re not a fan of pure water.

Wear sunscreen – sunscreen with an SPF of at least 15 helps to reduce your risk of sunburn, via UVB exposure. However, keep in mind that many sunscreens with a high SPF will not protect you from UVA rays, which do not cause burns, but contribute to the development of serious skin damage and melanoma – the most deadly skin cancer. The solution? Wear protective clothing, avoid prolonged sun exposure, and wear a broad spectrum sunscreen without common additives like retinyl palmitate, which may promote the development of skin tumours in sun exposed skin (how perfect!) or oxybenzone, a known hormone disruptor. Most commercial sunscreens contain both of these additives. Mineral sunscreens containing zinc oxide or titanium dioxide are a great alternative to traditional sunscreens, and offer broad spectrum UVA/UVB protection. The added bonus? Sun protection starts immediately – no need to wait 30 minutes in the shade.

If you find yourself in the sticky situation of being at the beach without your mineral sunscreen, a traditional sunscreen is better than none at all, but keep in mind it won’t be effective until about 25 minutes post application.For more information, and to see how your sunscreen stacks up, visit the Environmental working groups sun safety page at this link.

Enjoy the outdoors this summer!
Dr. Kaleigh Anstett
Vancouver Naturopath

Sometimes this may be hard to do. There are a lot of us with varying skin conditions such as acne, eczema, psoriasis, that can make it difficult for us to appreciate the value of our skin. Our skin has many important functions that contribute to our overall health and wellness. First and foremost it provides us with a protective barrier. As an important part of our immune system it shields us from many viruses and bacteria that we come in contact with, and prevents unwanted visitors from entering our bodies. It also protects us from chemical or mechanical assault. The skin contains sensory organs which assist in its regulatory function. Our body temperature is regulated by the skin, and our skin protects us against excessive fluid and electrolyte loss. All of these important functions make it necessary to nourish our skin and promote its optimal function. So how do we do this? For starters, eating a diet high in whole grains, fruits, and vegetables, and limited in refined foods and simple sugars, will help our skin look and feel good. Also, it is important to drink ample water throughout the day to help to maintain moisture in the skin.

The following is a list of nutrients that are beneficial to the skin along with their food sources.

Water

Vitamin A

Necessary for the maintenance and repair of skin tissue.

Yellow and orange fruits and vegetables, dark green leafy vegetables, grains

Vitamin C

Reduce effect of harmful free radicals produced by smoke, sunlight, and pollution. Essential for synthesis of collagen (a component of skin).

Citrus fruits, bell peppers, broccoli, cauliflower, and leafy greens

Vitamin E

Reduce effect of harmful free radicals produced by smoke, sunlight, and pollution.

Oils, nuts, seeds, olives, spinach, and asparagus

Biotin

Supports healthy skin, hair, and nails through proper fat production.

Bananas, eggs, oatmeal, and rice

Selenium

As an antioxidant, may protect skin from sun damage.

Whole-grains, seafood, garlic, and eggs

Zinc

Encourages healing of skin. Reduces oil production and may be effective in controlling acne.

Oysters, lean meat, and poultry

Copper

Helps to develop elastin, the fibers that support skin skin structure from underneath.

Nuts, dried legumes, cereals, potatoes, vegetables, oysters. Deficiency is rare.

Essential Fatty Acids

Needed for the production of skin’s natural oil barrier.

Ocean going fish, nuts, seeds, vegetable oils, grains

If you are suffering from a skin ailment, your diet may be lacking one of the above mentioned nutrients. Try to eat a variety of the foods from the recommended food sources to ensure a well balanced diet.

Other tips for keeping our skin healthy include:

• Wear SPF 15 and keep skin covered in sun (try natural sunscreens with protective botanicals)
• Shower after sweating to wash away eliminated toxins from surface and prevent accumulation of bacteria
• Exfoliate whole body each day to remove dead skin cells
• Use gentle products to cleanse you skin

Sometimes we may be doing everything right for our skin and still we are burdened by chronic skin conditions. Poor skin health may also be a reflection of another weakened body system, such as the digestive, immune, or nervous systems. Working on the health of the whole body and underlying contributing factors, may also help to alleviate chronic skin conditions.

Remember that our skin is meant to work for us, so start doing some work for your skin!

Have a great week,

The Vitality Team

Specifically, IMS is used to treat neuropathic pain, resulting from skeletal muscle “supersensitivity”. According to Dr. Chann Gunn, a pioneer in the method of IMS and pain pathophysiology, supersensitivity is the process by which nerves become over sensitive to stimuli causing an increased perception of pain. “Super sensitive” muscles cannot be seen via medical imaging, and may only be identified via a combination of palpation, and patient history. Some deep muscles that aren’t easily palpated must be assessed via the insertion of acupuncture or IMS needles. If the suspected muscle is not functioning appropriately and contains trigger points, the patient will feel an odd, deep aching sensation. If the muscle is healthy and contracting appropriately, this deep aching sensation will not be experienced.

Once a trigger point has been identified and needled appropriately, the affected muscle will either start to spasm immediately, or tightly grasp the needle for a period of time. This “grabbing” sensation is a result of muscle stimulation and is transient, but is often perceived as a deep intense muscle ache that may radiate to bony attachments. As the trigger point begins to relax, the deep aching sensation subsides. If a muscle contains many trigger points, multiple treatments are often necessary – typically patients see complete relief with 8-10 sessions, but often benefit greatly after a single treatment.

Historically, the needling of muscular trigger points has contributed greatly to the treatment of pain and muscle dysfunction in traditional Chinese medicine. Traditional acupuncturists directly needle what are known at “ashi” points, or points of muscle tenderness and pain, with predictable referral patterns. Traditional acupuncturists will also typically needle additional points with therapeutic properties based on the patient’s presenting concerns and systemic health pattern.

Therapeutic IMS is an incredibly effective adjunct to chiropractic care and massage therapy, and is currently offered at Vitality Clinic.

Have a great day,
Dr. Kaleigh Anstett, ND

As women approach menopause, many begin to experience a heightened sensitivity to allergies that previously had only subtle effects, or new allergies might spring up seemingly out of nowhere. The best way to attain allergy relief is to understand allergies as related to menopause, their causes, and finally, the treatment options available.

Causes of Allergies
The body’s hormones and the immune system use many of the same chemical messengers that allergies can react from. Changes in any of the individual components can affect the rest of the overall workings of the body; So, when hormones become imbalanced as a result of menopause (or any other period of time that hormone fluctuations are likely to occur), the immune system can suffer and make a woman more prone to allergies.

About Allergies
Allergies are present when a person’s immune system reacts abnormally to foreign substances that are typically harmless to most people. Perhaps the most common example is an allergy to pollen. In this case, pollen would be known as an allergen.

When a person is allergic to something, the immune system mistakenly identifies the substance as harmful, and in an attempt to protect the body, produces a type of antibody, at the source of an allergic reaction, known as an IgE Antibody. These antibodies spark chemical reactions in certain cells, namely the release of a chemical called histamine into the bloodstream. Many people, especially allergy sufferers, are familiar with histamine, which is the chemical that inflames tissue and is responsible for runny noses, sneezing, rashes, or whatever an individual’s allergic reaction might be

For those with allergies, histamine becomes part of an allergic response that can range from relatively minor symptoms to life-threatening, full-body reactions.

Symptoms of Allergies
Because there is such a wide array of allergies that different people have, the symptoms are vast as well. Allergy symptoms can range from mild to severe, and some allergies can cause multiple symptoms in an individual. An extremely severe allergic reaction is called anaphylaxis. Although anaphylaxis is rare, if not treated, it can cause very serious health concerns and even death. Below are allergy symptoms, separated into mild, moderate, and severe.

Mild symptoms:
• Rash
• Itchy, watery eyes
• Congestion
• Sneezing

Moderate symptoms:
• Itchiness
• Difficulty breathing

Severe symptoms:
• Varying degrees of swelling that can make breathing and swallowing difficult.
• Abdominal pain
• Cramps
• Vomiting
• Diarrhea
• Mental confusion or  dizziness.

Types of Allergies
Many people have allergies to animal fur and dander, pollen, and certain types of food. But really, almost anything can be a cause of allergy in a person. The Food and Drug Administration recognized eight foods as being common allergens, including peanuts, tree nuts, eggs, milk, shellfish, fish, wheat, soy, and sulphites (a chemical often found in flavors and colors in foods). The world is filled with potential allergens, which create various types of allergies.

Those common types are the following:

• Hay Fever is the most common of the allergic diseases and refers to seasonal nasal symptoms that are due to pollens

.
• Asthma is a breathing problem that results from the inflammation and spasm of the lung’s air passages.

• Allergic Eyes is inflammation of the tissue layers that cover the surface of the eyeball and the undersurface of the eyelid.

• Allergic Eczema is an allergic rash that is usually not caused by skin contact with an allergen. It´s usually associated with hay fever of asthma.

• Hives are skin reactions that appear as itchy swellings and can occur on any part of the body.

• Allergic Shock is a life-threatening allergic reaction that can affect a number of organs at the same time. This response typically occurs when the allergen is eaten (for example, foods) or injected (for example, a bee sting).

(article origin- 34 menopause symptoms)

If you would like more information, please book a consult with Dr. Kaleigh Anstett, our Vancouver Naturopath

Have a great day,
The Vitality Team

Let’s be realistic – Nutritional IVs, or IV Myers as they are often called, are capable of much more than curing your hangover, and may just be the missing link in your healthy lifestyle.

Historical basis:
Over 30 years ago Dr. John Myers, a physician from Baltimore Maryland, developed what is now known as the Myers cocktail. Following Dr. Myers death in 1984, Dr. Alan Gaby popularized the treatment, and modified it slightly to create the popular Myers cocktail used around the world today. Currently, naturopathic doctors and integrative medical practitioners offer this treatment to a wide range of patients. The Myers cocktail typically contains a potent mix of vitamin and mineral cofactors, required for optimal functioning. Some practitioners describe vitamin and mineral cofactors as “spark plugs” of the human body; they activate all metabolic processes, and are often depleted in times of stress. Typically, a Myers cocktail is composed of vitamin C, magnesium, calcium, glutathione, trace minerals and B vitamins, depending on the patient’s specific needs and nutritional status, and takes between 15 and 30 minutes to administer via IV drip.

Efficacy:
As IV nutrient infusions are applied directly to the circulatory system, serum or blood nutrient concentrations are able to reach levels not possible via oral supplementation. As cells are continually flooded with nutrients, intracellular concentrations increase and cellular efficiency improves.

In addition to improved energy and mood, IV Myers infusions have been clinically demonstrated to improve the following, with varying levels of success:

• chronic fatigue and fibromyalgia
• allergic rhinitis
• respiratory dysfunction including acute and chronic sinusitis, bronchitis and asthma
• acute and chronic viral infections
• acute muscle spasm
• cardiovascular disease
• peripheral vascular disease
• congestive heart failure
• autoimmune disease
• migraine and tension type headaches
• improved response to exercise and recovery

Click on the article IV Myers by Dr. Alan Gaby for a summary of clinical evidence.

At Vitality Clinic, I’m happy to offer IV Myers infusions to new and existing patients. If you feel you may benefit from this powerful tool, please contact the clinic to book your initial appointment.

Since this treatment is offered in office, it is covered by most extended health care plans.

Have a great day,
Dr. Kaleigh Anstett
Vancouver Naturopath

So what is a food allergy? It is an immune response that occurs after ingestion of a specific food. Although any food is capable of producing this response, foods that commonly cause allergies are dairy products, egg, wheat, corn, citrus, shellfish, soybeans, tree nuts and peanuts. There are two categories of reactions: IgE mediated (immediate) and IgG mediated (delayed). IgE type I immediate hypersensitivity reactions have been well studied, and their involvement in food allergies has been established. Their symptoms occur within minutes after exposure and vary from local redness and swelling, rhinitis, urticaria, asthma and itchiness to throat swelling and anaphylaxis in severe cases. Most people with IgE allergies know they have them since the symptoms occur shortly after ingestion of the offending food. These allergies are often permanent and can be confirmed using skin-prick tests or blood tests.

However, only 6-8% of children and 2-3% of adults suffer from IgE mediated food allergies. It’s estimated that 80% of all food allergies are IgG mediated reactions. These reactions are very different from IgE food allergies because they usually occur 3 hours to 3 days after ingestion. The symptoms are also more varied and can affect any system or organ in the body. They also tend to be less permanent.

There are several theories as to why food allergies develop. Poor digestion (not enough stomach acid, insufficient chewing, rapid swallowing and antacids) may increase the chances of developing a food allergy. If food molecules are not broken down into small enough particles to be absorbed between cells in the digestive tract, the larger food proteins can trigger histamine release, which increases intestinal permeability. This in turn can lead to more systemic food allergies. Other theories include the alteration of foods through processing, heating, fortifying, purifying, pasteurizing etc. leading to the development of food allergens. Repetitive ingestion of the same foods, excessive stress, digestive tract infections, dysbiosis, failure to breast feed, early introduction of solid foods and overexposure of environmental irritants are other possible theories.

IgG food allergies are often discovered through elimination diets with slow food re-introductions. This process can be very useful, but is time-consuming and occasionally result in false negatives if a large quantity of an offending food is not eaten. However, there are now IgG blood tests available for determining reactivity to specific foods. They often only require a simple blood draw or finger-prick to tests 90+ foods.

Regardless of which form of testing is used, the treatment of food allergies is the same. The offending food is eliminated from the diet, supplements and an appropriate diet that help repair the intestinal lining are prescribed through a qualified healthcare practitioner.

I believe that unrecognized food allergies are the cause of many chronic health conditions today. Many people are being treated for their symptoms associated with these food allergies, but the underlying cause is never being addressed. Determining these food allergies and their causes can be crucial for optimizing a wellness.

Reference: available by request.

• Acne
• Migraine Headaches
• Allergic Sore Throat
• Ear Infections
• Arthritis
• Candidiasis
• Allergic Rhinitis
• Chronic Constipation
• Anxiety
• Crohn’s Disease
• Asthma
• Transient dyslexia
• ADHD
• Edema
• Bed-Wetting
• Gastric and Duodenal Ulcers
• Bronchitis
• Hypochlorhydria
• Celiac Disease
• Rheumatoid Arthritis
• Chronic Diarrhea
• Loss of Voice
• Chronic Fatigue Syndrome
• Memory Loss
• Colic
• Indigestion
• Colitis
• Eczema
• Ulcerative Colitis
• PMS
• Frequent Illness
• Overweight
• Hay Fever
• Tinnitus
• Hyperactivity
• Vertigo
• Inflammatory Bowel Disease
• Skin Rashes
• Insomnia/Sleep Disorders
• Mood Swings
• Excessive Mucous Production
• Learning Disorders
• Malabsorption Syndrome
• Joint Pain
• Muscle Pain
• Depression

Have a great day,
The Vitality Team

Here is a list of the food you should INCORPORATE into your diet
:

Steamed Vegetables

Steaming improves the utilization or the availability of the food substance and it reduces irritation to the gut, allowing it to restore itself.

Raw vegetables should be used sparingly except as a salad  
Eat a variety of vegetables that you tolerate with the exception of nightshade vegetables (tomatoes, potatoes, sweet and hot peppers, and eggplant), and corn.

Do not use aluminum cookware or the use of the microwave

Legumes

Eat a variety of any legumes that you tolerate- split peas, lentils, garbanzo (chickpeas), kidney beans, soy, mung beans, pinto beans 
Fruit
Limit your fruit to 2-3 pieces of any fruit.  The lower the glycemic index of the fruit, the better (cherries, prunes, dried apricots, apples, pears, plums, strawberries.)

Fish


Deep sea fish (salmon, halibut, cod, tuna, mackerel, and sardines) is preferred. 
Limit the consumption of shellfish
Optimally, the fish should be poached, baked, steamed, or broiled

Chicken or Turkey


Ideally, cage free and organically raised poultry is preferred
Baked, broiled or steamed

Grains

Optimal grains are- quinoa, millet, brown rice, basmati rice, buckwheat, barley, rye, and oatmeal
Rice and rye crackers are allowable snack foods
Eat 1 to 2 cups of grains per day

Sweeteners

Very small amount of agave, maple, barley, rice syrup, or honey may be used
Avoid refined sugar or any artificial sweetener

Butter/Oils

Use sparingly
Mix equal parts butter and extra virgin olive oil (i.e. 1 pound butter and 1 cup oil), whip, and then store in refrigerator.  This combines the benefits of olive oil and the taste of butter.
For cooking, use extra virgin olive (EVOO), coconut, or sesame oil
For dressings, use avocado, flaxseed, grape seed, or EVOO.

Foods to AVOID in your diet!

• Alcohol
• 
Caffeine
• Citrus fruits
• 
Peanut/peanut butter
• Pork
• 
Nightshade vegetables
• Fried foods
• Red meat
• Wheat products
• Corn products
• Eggs
• Dairy products
• Processed food

If you have any questions or would like to book an appointment, please don;lt hesitate to contact me.

Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic

I wanted to post this to demonstrate you don’t have to turn to the chemical drugs to treat common ailments.

Have a great week,
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic