December 15, 2008

Contents:

1. Health Tips for the Holidays
2. Making Sense of Vitamin D
3. Book Review: Spontaneous Healing by Dr. Andrew Weil, MD

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Health Tips for the Holidays

by Dori Bodman, RHN

MOVE IT!
Whether it be attending Curves, taking a walk, dancing, shopping, skiing, bowling, just keep moving. This will enhance your all over well-being and keep you energized.

DAYLIGHT!
Soak up as much as you can, when you can, gardening, walk at the beach, hiking through the woods, this will help to generate our precious "sunshine" vitamin D so valued at this time year when sun can be minimal.

HAVING A SIT DOWN DINNER/BUFFET?
Make your first helping a small one. That way, if you're expected to take seconds, the total amount will be about the same as a normal-sized portion.

20 MINUTES!
Spend this time each day doing something that brings you JOY.

Additionally, eat slowly, as it takes this amount of time for the brain to realize that you're no longer hungry. Hold off on seconds for at least twenty minutes. Still hungry? Have a few more bites. Use the 20 minutes to do something unrelated to food.

PLAN AHEAD!
Don't go to a party or dinner hungry. Eat a small, high-fibre snack before hand such as a crispy apple or other fruit with a handful pecans or walnuts or sunflower and pumpkin seeds. Drink plenty fresh water.

BE REALISTIC!
Save your appetite for favourite foods only. DON'T feel guilty if you partake; just get yourself back on track the next day.         

Dori Bodman, RHN, is available for consultation with individuals and groups, special needs, sports, corporate and seniors. She has written articles for the North Shore News and North Shore Magazine and has given many wellness talks through her "Love the Body You Were Given" health series in North Vancouver, BC. Her professional affiliations include CSNN (Canadian School of Natural Nutrition) Alumni Association and HANS member. Contact Dori Bodman at bodman_nutrition@yahoo.ca

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Making Sense of Vitamin D

by Dr. Sara Kinnon, ND

Over the past few years, vitamin D has been receiving increased attention in research fields and subsequently in the media. Are you confused? Do you think vitamin D might be for you?

Vitamin D is an essential fat-soluble vitamin that has many hormone activities in humans. In fact, most cells in our body have vitamin D receptors. It has been suggested that vitamin D might be influential in over 2000 mechanisms in the body! So far, research suggests that vitamin D has an effect on disease states and disorders such as multiple sclerosis, diabetes (type I and II), hypertension (high blood pressure), osteoporosis, and certain cancers. Its commonly known roles are to improve the absorption and utilization of calcium and phosphorus, but also include stabilizing the nervous system, immune-modulation, and normalizing heart functions.

Many people assume that if they eat a balanced diet, then they are maintaining adequate levels of Vitamin D. However, this may not be true. Firstly, vitamin D dietary sources are limited, with the major sources being cod liver oil, butter, eggs, halibut liver oil, herring, mackerel, meat, milk, salmon, and sardines. Secondly, recent studies in the Journal of Clinic Nutrition suggest that the amount of vitamin D eaten in our diet is at inadequate levels to avoid a deficiency. Couple this with limited sun exposure and a vitamin D deficiency is almost certain.

Why is sun exposure necessary or helpful? When exposed to ultraviolet rays, our body can synthesize vitamin D from 7-dehydrocholesterol. The amount of vitamin D manufactured due to sun exposure depends on a number of factors; the amount of time spent in the sun and how much skin is exposed directly to the sun. 

There are two forms of vitamin D widely discussed in research and in doctors' offices. These are vitamin D2 (1,25) and vitamin D3 (25, OH). When determining one's vitamin D status, D3 or 25, OH is the most accurate.

Who needs vitamin D? Research suggests that the minimum level of 25, OH Vitamin D is 30 ng/ml in order to benefit. However, greater than 55 is of benefit in protecting against many conditions, such as breast, prostate, or colon cancer. With varying levels offering different benefits, the consensus is suggesting optimal levels are actually between 40 and 70 ng/mL.

Are you deficient? Quite possibly, as a worldwide study recently found that only Thailand subjects had levels greater than 33 ng/ml. If you are relying on sun exposure as your main source of vitamin D, 6 percent whole body exposure in mid-day sun provides the equivalent of 600 international units of vitamin D. This level drops significantly from fall to spring, especially for those above the 35th parallel. This means everyone above the southern border of Georgia and Tennessee is at risk for vitamin D deficicency in the winter.

Symptoms of a vitamin D deficiency could be an inflammatory disease or condition, osteopenia or osteoporosis, fatigue, or muscle weakness. Since vitamin D is absorbed in the duodenum, any intestinal disturbances can impair absorption and contribute to a deficiency. So, if you have a condition like celiac disease, Crohn's disease, have had gastric bypass, or are obese, your condition might be contributing to a vitamin D deficiency. Vitamin D needs and requirements are also increased during pregnancy and lactation. It is limited in breast milk, and it is therefore recommended to supplement breastfed infants with vitamin D.

The most recent discovery in vitamin D's benefits relates to its role in immune modulation. Researchers are beginning to look at the correlation between low winter levels of vitamin D and increases in infection. Is it possible our yearly dip in vitamin D levels contribute to a decline in immune function and therefore increase the risk of contracting the flu and other viruses? Quite possibly. 

What should you do? I recommend all my patients get their vitamin D levels checked. There is now sufficient data to support the testing and supplementation of vitamin D. In doing so, you may be doing yourself a favour in preventing many cancers, osteoporosis, chronic pain, and the flu! Of course, when supplementing, it is important to spend your money wisely. Supplements should contain vitamin D3, or cholecalciferol, and be in gel cap or liquid form for optimal absorption. To quote Dr. Frank Greer of the American Academy of Pediatrics, "Evidence has shown supplementing vitamin D could have life-long health benefits."

Dr. Kinnon is dedicated to working in partnership with her patients to discover, understand, and address the root cause of their illness or disease. Dr. Kinnon's primary focus is women and children's health. Areas of expertise include infertility, PMS, Menopause, hypertension, detoxification, weight loss, IV therapy, and cancer. Each patient receives an individualized treatment program to guide and empower them on their path to optimal wellness.
Bellevue Natural Health Clinic phone: (604) 913-2262
1467 Bellevue Ave,  West Vancouver, BC

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Book Review: Spontaneous Healing by Dr. Andrew Weil, MD

by Moira Khouri, RHN

In Spontaneous Healing, Dr. Weil shares the seven attitudes or strategies common to cases of spontaneous healing and more in this very inspiring and informative book. For those wishing to make informed choices for natural holistic health care from among the many healing therapies and options known to support good health and as treatments for diseases, I consider the book a useful educational tool.   

Dr. Weil teaches us that the human body has an innate ability to maintain health and recover from illness through a multitude of complex functions, that healing comes from within and is influenced by our thoughts and emotions, and that individuals can take responsibility for their well-being through self care with the support, education and guidance tgat natural health practitioners offer.

Dr. Weil puts forth very compelling patient histories from his personal practice, describing cases of spontaneous healing and explaining the influence of the mind and spirit on the healing systems of the human body. The cases of spontaneous healing include conditions such as cancers, HIV and diabetes; these are people who were told that nothing more could be done. From a medical professional with Dr. Weil's qualifications and life experience, the message is most powerful. He describes the natural healing system, the many therapies and remedies found effective in stimulating and supporting optimum immune function. 

Many medical professionals are pessimistic about a patient's possibility of healing and often communicate that attitude to the patient, causing further distress and loss of health. This pessimism can lead to failure to diagnose and treat illness; emotional and psychological suffering and self doubt often occur. Holistic health practitioners can offer advice about treatment combination options using natural healing therapies. 

The role of the mind in healing is most interesting. Dr. Weil shares with us his belief that the attitude of "fighting this thing" may not be the best path to resolving the illness. An attitude of acceptance rather than of struggle was observed throughout the cases of spontaneous healing. This is one of the most important attitudes to share with our clients. "Fighting this thing" creates internal tension, the cause of disturbance of many bodily functions, an imbalance in the autonomic nervous system and subsequently, serious illness. Mind/body therapies and attitudes that are calming, positive and spiritual in nature are very effective to relieve internal tension.

Dr. Weil teaches the healing system is always ready to perform healing functions, to restore balance, but its capacity to do so may be inadequate. He shares his philosophy, his "Tao of Healing" by saying "My belief is that health and sickness are complementary opposites, that we cannot have one without the other, any more than good and evil can stand alone. The challenge is to use sickness as an opportunity for transformation."

According to Dr. Weil, one of the obstacles to healing is lack of energy; energy is supplied by metabolism. Hypothyroidism is cited as a good example of the dependant relationship of the healing system on energy from metabolism. Another significant obstacle to healing is stress, which interferes with the functioning of the gastrointestinal system by disrupting the balance of the involuntary nerves that regulate it. Other obstacles to healing are poor circulation, restricted breathing, impaired immunity, age, obstruction by the mind and spiritual problems. Life changes relating to diet and exercise, and healing practices such as meditation, breath work, guided imagery and spiritual practices are beneficial in increasing feelings of well-being.

Dietary changes are recommended, focusing on whole fresh organic produce, organic whole grains, nuts and legumes, eating less protein, eliminating sources of harmful fats and drinking adequate pure water daily, reducing exposure to pesticides, herbicides and additives, helping to eliminate toxins, reduce inflammation and boost immunity. Protecting air quality in your home and being aware of sources of radiation in your home or near to where you live are also advised.

Dr. Weil teaches that walking for 30 - 45 minutes a day is sufficient activity to stimulate circulation and metabolism. In addition to the important benefits of exercise, he teaches that rest and relaxation are also very important, to allow time for the body to heal.

Several healing herbs are suggested for their effectiveness as tonics for the body. Garlic, ginger, green tea, milk thistle, astragalus, ginseng, dong quai, ho shou wu, maitake and cordyceps are recommended. Tonics stretch or tone our systems. Subjecting the body to tension then relaxation, much like in physical exercise, increases resilience according to Dr. Weil who sees resilience as "an essential quality of health, because it determines our responsiveness to environmental stress."

Examples of resilience come to us through Dr. Weil's observations of the seven attitudes or strategies common to each of the cases of spontaneous healing:
They didn't accept "nothing more can be done" or take no for an answer.
They actively sought help with healing therapies.
They sought out others who had been healed.
They formed constructive partnerships with health professionals.
They didn't hesitate to make radical life changes.
They saw their illness as a gift.
They kept active and had positive attitudes.

This wisdom may be one of the most valuable gifts a holistic health practitioner can share with their clients. 

As Dr. Weil shares his vision for the future of our society where medicine is preventative and oriented towards healing, he realistically states this vision is dependant on a radical reform of the medical education system and substantial increases in funding for research into natural medicines. 

Currently, there is a very noticeable increase of interest in healthy aging, natural medicines and healing therapies of all kinds, ancient and modern. It is a very exciting and interesting time to be part of the natural health movement and Dr. Weil prepares us well to share our knowledge with others and play an important part in this radical reform.

Moira Khouri is a holistic health practitioner and writer, certified in Holistic Nutrition, Herbalism, Reiki and Reflexology, living in beautiful Vancouver BC and currently working towards a Bachelor of Science Degree in Holistic Health.  Moira is the only Canadian instructor with The Global College of Natural Medicine (www.gcnm.com) based in Santa Cruz, California.  Phone: 604-255-8405 e-mail: moirakhouri@telus.net web: www.moirakhouri.citymax.com