When comparing our modern-day lives with those of our grandparents, it is clear that our environment has changed greatly. Not just the natural world, but in our day-to-day lives as well. We are exposed to hundreds of times more chemicals, toxins, and different forms of radiation than generations past. At the same time chronic disease rates are soaring. The sum total of the things we’re exposed to on any given day through eating, drinking, breathing, and using products is what is called environmental exposures. You can take control of your health by paying attention to your environmental exposures.

Below is the third and final installation of a series on environmental exposures and their solutions. This article focuses on behaviours in our daily lives that involve environmental exposures and the impact they have on our overall health. The solutions are based on the questions posed in our Environmental quiz – please take the quiz today!

1. How much alcohol do you drink?

It is well known that excessive alcohol consumption is detrimental to your health. It can cause major deficiencies, liver and heart problems, diabetes, mental health concerns, hormonal imbalances, damage to an unborn child, and lead to addiction and even death, not to mention the negative effect it can have on loved ones. But what about moderate alcohol intake? It is true that there are actually some benefits to having some alcohol, but at what level of intake do the risks outweigh the benefits? The research points to different cutoffs for different conditions. Large studies show that one drink per day may actually be protective against heart disease, stroke, gallstones and type 2 diabetes. This is because alcohol intake (below or at the 1 drink/day level) raises HDL “good” cholesterol, and reduces the formation of small blood clots. Red wine has earned esteem for its antioxidant properties that also show a protective effect on the heart, blood sugar regulation and on inflammation. It is also important to mention the psychological benefits of having a social night with friends that involves a glass of alcohol. Depending on the person, this aspect of drinking alcohol could reduce stress, bring people together and build the health resiliency of a strong community.

Despite it being protective in some areas of our health, even just two drinks a day (just one drink over the recommended level) can increase a woman’s risk of developing breast cancer by as much as 41%. This points to the large role that alcohol plays in hormonal disregulation due to its effect on the liver.

Overall, the general scientific consensus lands at alcohol offering potential long-term benefits if consumed at no more than 1-2 drinks per day for men, and no more than 1 drink per day for women. Timing of intake is important as well, meaning drinking all 7 drinks for a week should not be consumed in on night (binge drinking) as that has exponentially more harmful effects than drinking 7 drinks on separate nights. If you don’t drink, this does not mean you should start in order to get the benefits. This is to inform those who already drink about healthy levels and what impact it has on their bodies. As the famous Paracelsus once said, “the dose makes the poison”.

For information on the impact of different types of alcohol, see https://www.hsph.harvard.edu/nutritionsource/is-wine-fine-or-beer-better/

2. How much exercise do you get?

Exercise is great for balance, strength, muscle tone and flexibility. It is well known that exercise is an important part of a healthy routine. The minimum recommendation for physical exercise for adults in Canada is at least a total of 150 minutes (2.5 hours) of moderate-to-vigorous physical exercise (breaking a sweat) per week. But it isn’t beneficial just for our physique; it has great benefits for the functioning of our endocrine system as well. Regular exercise is known to impact almost all hormones in the body that are responsible for such important functions as blood sugar regulation, menstrual cycles, sleep-wake cycles, and the creation, distribution and utilization of energy in the body. It is understandable then, that the hormone regulation that comes from regular exercise is protective against conditions related to hormonal imbalance. Long-term studies have found that the more exercise a woman gets per week, the lower her lifetime risk of developing breast cancer is. For women already diagnosed with breast cancer, exercise during and after treatment reduces side effects, improves response to treatment, and ultimately overall prognosis. In another part of the endocrine system, the balancing effect that exercise has on blood sugar levels and the hormones insulin and glucagon also helps protect against developing type 2 diabetes. In the nervous system, exercise is known to be a very effective salve for mental health concerns like anxiety, depression and bipolar conditions (see mental health and exercise article here: https://naturalterrain.com/exercise-helps-mental-health/) Managing physical, hormonal and emotional health with exercise is a healthy way to help your body help itself and get back to normal eating, sleeping, and menstruating cycles – all of which then keep you healthy! Interestingly, all these above effects are independent from weight loss. However, if adding exercise to your routine also helps you reduce your weight to a healthy level (and your detoxification systems are functioning), the hormonal, mental health and systemic benefits may be even larger.

3. Do you suffer from any of the following: ongoing fatigue, headaches, pain, and constant colds and coughs?

Each of these symptoms is a sign that there are larger dysfunctions happening in various systems of your body. Frequent colds and coughs could signify a low immune system. Headaches and pain could point to inflammation and an inability to clear out toxins fast enough to prevent buildup. Fatigue could be a sign that your body is under-functioning in some respect, having too much to process and cope with. Exposure to environmental chemicals is one way these whole-body issues arise. Headaches, for example, are shown to be common symptoms after workplace exposure to chemical irritants, either once from a big one-time exposure (a workplace accident or renovation), or over time (a little bit of mold or other irritant in the workplace every day). Irritants have been shown to make the nerve fibres that sense pain and the blood vessel system in the head more sensitive and reactive after exposure. Air pollution is another irritant that is known to cause asthma, chronic cough, skin irritation, headaches and liver cancer. Such health effects of environmental exposure are far-reaching too: a 2017 study in Ontario showed that maternal exposure to air pollution is also correlated with higher risk of childhood cancers in offspring. Exposure to pollution, toxins and irritants are damaging to the immune system because all immune cells come from the bone marrow, the place in the body that is most sensitive to the toxicity of environmental exposures. Toxins can either reduce immune cell formation or lead to defective immune cells, leading to fatigue, low immune defences to colds and flus, or even lead to autoimmune disease.

4. Have you been diagnosed with low thyroid function or a skin condition (ie eczema, psoriasis, acne)?

Low thyroid function, or hypothyroidism, is a condition that can either be autoimmune (the body is attacking its own thyroid gland out of confusion or an over-stressed immune system) or from other direct damage done to the thyroid. Research shows that environmental exposure to chemicals can increase the risk of both causes of hypothyroidism. Chemical agents such as PCBs (polychlorinated biphenols, found in old electric equipment), BPA and PFCs (bisphenolic acid and perflourinated chemicals, found in many plastics), pesticides and fluoride can disrupt the thyroid. Autoimmune or direct damage to the thyroid results in whole-body symptoms affecting energy, appetite, weight change, temperature, digestion, heart rate, and sweating, among other body functions. It is important to know that your thyroid could be damaged from your exposures to environmental chemicals. Check back in on part 1 and 2 of this environmental solutions article series to learn more about these chemicals and identify what changes you can in your life to reduce your exposure.

https://naturalterrain.com/body-toxic-wasteland-part-1-dr-chris/

https://naturalterrain.com/body-toxic-wasteland-part-2-dr-chris/

5. Do you use Advil, Tylenol, Immodium or any over the counter (OTC) medication more than 1x/ year?

Billions of dollars are spent every year on OTC drugs in Canada. It’s important to remember that simply because it’s available without consulting a doctor doesn’t mean it’s always safe. Acute toxicity is a real risk with OTC medications now, firstly because many products combine different amounts of ingredients for different symptoms (cough, cold, flu, pain, drowsiness, insomnia, diarrhea, etc) making it difficult to keep track of how much has been taken, and secondly because not everyone reads the label correctly. A 2012 survey showed that 24% of respondents unwittingly exceed the safe limit of 4,000 milligrams of acetaminophen over a 24-hour period. Acute overdose of acetaminophen (Tylenol) can cause acute liver failure and even death. The same study revealed that anti-diarrheal medications are some of the most abused products on the market. Overuse of this type of medication can cause electrolyte imbalance and heart disturbances. Beyond overdose toxicity, chronic use of some OTC medication is now implicated in higher risk of developing dementia. OTCs that fall into this category are medications that have anticholinergic properties. For more information about this, see my article on dementia and how to prevent it: https://naturalterrain.com/10-ways-reduce-risk-dementia/

6. Are you more than 15 lbs overweight?

Extra weight is a storehouse for chemicals and other factors that contribute to hormone imbalances. Fat cells, or adipose, can bind and hold chemicals in your body. Some chemicals that are water-soluble are excreted in the urine, while other chemicals such as pesticides, preservatives, food additives, and other pollutants are fat-soluble, meaning they get trapped in layers of fat. These can slowly leach out into the blood stream or come out in bursts and flood the rest of the body, manifesting in flu-like symptoms or gastrointestinal upset. The US Environmental Protection Agency did a survey in the 80’s called the National Human Adipose Tissue Survey (NHATS) on cadavers across the country and discovered harmful chemicals in 100% of the samples, ranging from dangerous dioxins to PBCs and other industrial solvents. Chemicals end up here because they accumulate in the food chain, in our environments, in our plastics and other materials. They accumulate and are stored in the adipose of our bodies and then cause harm to us when they are released; unfortunately they are released most when weight is lost from fat burning. This is why it is important to tone your detoxification systems like your liver and kidneys while drinking plenty of water if you are losing weight. Fat itself can actually make and release estrogen into the body as well. Therefore the presence of fat alone raises the levels of some hormones with systemic effects. Too-high levels of estrogen as well as too-low levels can ultimately lead to more symptoms of systemic hormonal imbalance.

These are some important considerations to have in mind when you are making decisions for better health for you and your family. Talk with your Naturopathic doctor to find out more about how you can protect yourself from environmental exposure to chemicals, irritants and hormone disruptors.

References

All photos are free under creative commons license, obtained from pixaby.com

1. Bernstein, L., Henderson, B. E., Hanisch, R., Sullivan-Halley, J., & Ross, R. K. (1994). Physical exercise and reduced risk of breast cancer in young women. Journal of the National Cancer institute, 86(18), 1403-1408. https://www.ncbi.nlm.nih.gov/pubmed/8072034
2. Better Health. (2016) Obesity and Hormones. Written in consultation with Hudson Institute of Medical Research. https://www.betterhealth.vic.gov.au/health/healthyliving/obesity-and-hormones
3. Brent, G. A. (2010). Environmental exposures and autoimmune thyroid disease. Thyroid, 20(7), 755-761. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2935336/
4. Casla, S., Hojman, P., Márquez-Rodas, I., López-Tarruella, S., Jerez, Y., Barakat, R., & Martin, M. (2015). Running away from side effects: physical exercise as a complementary intervention for breast cancer patients. Clinical and translational oncology, 17(3), 180-196. https://www.ncbi.nlm.nih.gov/pubmed/24894838
5. CNN online. April 18, 2016. Author Ben Tinker.Common over-the-counter drugs can hurt your brain http://www.cnn.com/2016/04/18/health/otc-anticholinergic-drugs-dementia/
6. Courneya, K. S., Segal, R. J., McKenzie, D. C., Dong, H., Gelmon, K., Friedenreich, C. M., … & Mackey, J. R. (2014). Effects of exercise during adjuvant chemotherapy on breast cancer outcomes. Med Sci Sports Exerc, 46(9), 1744-1751. https://www.ncbi.nlm.nih.gov/pubmed/24633595
7. Gray et. al., 2015.Cumulative Use of Strong Anticholinergics and Incident Dementia, A Prospective Cohort Study. JAMA Internal Medicine, 2015 175:(3) http://archinte.jamanetwork.com/article.aspx?articleid=2091745
8. Group, Edward. (2015). 6 Toxins That Destroy Your Thyroid. Global Healing Center. http://www.globalhealingcenter.com/natural-health/6-toxins-that-destroy-your-thyroid/
9. Harvard Health, The Nutrition Source. Alcohol: Balancing Risks and Benefits. Retrived 2017 from https://www.hsph.harvard.edu/nutritionsource/alcohol-full-story/
10. Kunkler, P. E., Zhang, L., Pellman, J. J., Oxford, G. S., & Hurley, J. H. (2015). Sensitization of the trigeminovascular system following environmental irritant exposure.Cephalalgia, 0333102415574845. https://www.ncbi.nlm.nih.gov/pubmed/25724913
11. Martin, R. W., & Becker, C. (1993). Headaches from chemical exposures. Headache: The Journal of Head and Face Pain, 33(10), 555-559. https://www.ncbi.nlm.nih.gov/pubmed/?term=martin+chemical+exposure+headache
12. National Research Council. (1991). Review of the National Human Adipose Tissue Survey and Selected Program Alternatives. https://www.ncbi.nlm.nih.gov/books/NBK234182/
13. Lavigne, É., Bélair, M. A., Do, M. T., Stieb, D. M., Hystad, P., van Donkelaar, A., … & Brook, J. R. (2017). Maternal exposure to ambient air pollution and risk of early childhood cancers: A population-based study in Ontario, Canada. Environment International. https://www.ncbi.nlm.nih.gov/pubmed/28108116
14. Pedersen, M., Andersen, Z. J., Stafoggia, M., Weinmayr, G., Galassi, C., Sørensen, M., … & Nagel, G. (2017). Ambient air pollution and primary liver cancer incidence in four European cohorts within the ESCAPE project. Environmental Research, 154, 226-233. https://www.ncbi.nlm.nih.gov/pubmed/28107740
15. Sherr, David. (2013). Environmental Pollutants and the Immune System. Physisicans For Social Responsibility. Written with Boston University School of Public Health. http://www.psr.org/chapters/boston/resources/environmental-pollutants-and-the-immune-system.html?referrer=https://www.google.ca/
16. Wolf, M. S., King, J., Jacobson, K., Di Francesco, L., Bailey, S. C., Mullen, R., … & Parker, R. M. (2012). Risk of unintentional overdose with non-prescription acetaminophen products. Journal of general internal medicine, 27(12), 1587-1593. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509295/

As the temperatures start to warm up and the snow begins to disappear, and as the hours of daylight extend, that feeling of spring starts to arise. The return of spring often brings a sense of new beginnings, new growth or a fresh start. For many, this also means a time for spring-cleaning: the undertaking of cleaning one’s living space.

Spring cleaning. Did you just cringe? If not, I imagine that you didn’t jump for joy either. Spring cleaning is often not a desired activity, though most can agree that once it’s done, you do feel satisfied.

Here are several tips to help with your spring cleaning.

1. Simplify
   • Limit or remove some of the pressure in feeling that you need to do it all at once, and take it step by step. Start with one room at a time, or one category at a time (ex. clothes, photos, books, pantry items) or divide up the work over several weekends or throughout the week.
   • Enlist the help of others! If you live with other people, encourage them to help out in some way. Also make it more fun by putting on some music (and maybe even take a few minutes for a dance party!).
   • Do your best to keep up with regular cleaning during the rest of the year so that it is less overwhelming and not just a yearly event.
   • When going through your possessions, it can be helpful to determine what you use on a regular basis and what you don’t, and whether or not those items are serving you or “sparking joy” (as discussed in a helpful resource called The Life Changing Magic of Tidying Up by Marie Kondo). Also keep in mind that there are other categories besides “throw away” when going through your possessions. See if you can reuse or repurpose, recycle or donate items before throwing them in the garbage.

2. Clean up your cleaning products

• Did you know that our indoor environment is 2-5 times more toxic than our outdoor environment? Even the World Health Organization (WHO) reports that nearly 3% of the global burden of disease is attributed to indoor air pollution. Also, we can spend as much as 90% of our time indoors. There are many possible sources of pollutants found inside the home, including dust (which is a reservoir for chemicals in the home) and even the products we use to clean our homes!
• Most conventional cleaning products contain chemicals that can affect our health, so before you begin cleaning, start by removing those cleaning products that can increase your overall exposure and body burden of harmful chemicals.
• What to look for and avoid in your cleaning products:

For more information on these chemicals (what they are and how they are harmful), check out the David Suzuki Foundation’s article: http://www.davidsuzuki.org/issues/health/science/toxics/the-dirt-on-toxic-chemicals-in-household-cleaning-products/

• You really don’t need that whole collection of cleaning products meant for cleaning various parts of your home like your windows, bathroom, toilet, floors, kitchen counters, and so forth. You can use a few DIY multi-purpose products to get the job done! See below for a simple Citrus Vinegar Cleaner recipe.
• For more DIY non-toxic home cleaning recipes, check out Meghan Telpner’s article à http://www.meghantelpner.com/blog/10-non-toxic-home-cleaning-recipes/ and David Suzuki Foundation’s resource à http://www.davidsuzuki.org/publications/downloads/2011/QueenOfGreen-Green-cleaning-recipes.pdf
• For more information on “greener cleaners” that you can purchase, check out Environmental Working Group’s website: http://www.ewg.org/guides/cleaners

3. Don’t forget your internal environment!

1. • Spring cleaning need not apply only to the home or external environment. It can also apply to your internal environment, including your thoughts.
   • Reflect upon the various areas of your life—relationships, work, friendships, personal life—and examine any areas that may be weighing you down. Notice your thoughts about those particular areas and what physical response you have to those thoughts (ex. sadness, anxiety, frustration, etc). Our thoughts create feelings or emotions, which then can lead to actions and behaviours. When we can start to interrupt those unhelpful, negative and self-defeating Thought-Feeling-Action cycles with tools like breathing, we can start to begin to challenge those thoughts and re-direct our thoughts to a more neutral place or to thoughts that feel better and thoughts that reflect more positive truths (such as “I did the best I could”, or “I am enough”).
   • The simple act of breathing is cleansing, where oxygen is brought into the lungs during inhalation, and carbon dioxide is released during exhalation. Throughout your day, pause and take a few deep breaths. To help focus on your breathing, inhale to the count of 5, pause, and exhale to the count of 5; repeat.

DIY Citrus Vinegar Cleaner recipe from In Sonnet’s Kitchen

Use this as a cleaner for windows, glass, counters and mopping floors.

Ingredients and Supplies

• Citrus peels (ex. lemons, oranges, limes)
• Glass jar
• White vinegar
• Spray bottle

Instructions

1. Cut the peel off of the citrus fruit, and place in the glass jar.
2. Cover with vinegar and allow to sit, for up to two weeks.
3. Remove the peels and dilute vinegar 1:1 with water.
4. Pour into spray bottle.

Note: 1. You can also mix the vinegar/water mixture with a small amount of castile soap (ex. Dr. Bronner’s soap) or baking soda for more cleaning power. 2. In a time pinch? Skip the citrus peels and two week wait time. Just dilute the vinegar 1:1 with water and you’re ready to go!

Resources

10 Non-Toxic Home Cleaning Recipes. (2017, March 28). Retrieved April 05, 2017, from http://www.meghantelpner.com/blog/10-non-toxic-home-cleaning-recipes/

EWG. (n.d.). Time for Cleaning Products to Come Clean on Ingredients. Retrieved April 07, 2017, from http://www.ewg.org/enviroblog/2016/05/time-cleaning-products-come-clean-ingredients

EWG. (n.d.). Wellness Chat: The Indoor Environment. Retrieved April 05, 2017, from http://www.ewg.org/cancer/2016/09/wellness-chat-indoor-environment

Green cleaning recipes. (n.d.). Retrieved April 05, 2017, from http://www.davidsuzuki.org/publications/downloads/2011/QueenOfGreen-Green-cleaning-recipes.pdf

Indoor Air Pollution Worse Than Outdoor. (2017, February 01). Retrieved April 05, 2017, from https://draxe.com/indoor-air-pollution-worse-than-outdoor/

(2015, August 10). DIY Citrus Vinegar Cleaner. Retrieved April 05, 2017, from http://www.insonnetskitchen.com/diy-citrus-vinegar-cleaner/

The dirt on toxic chemicals in household cleaning products. (n.d.). Retrieved April 05, 2017, from http://www.davidsuzuki.org/issues/health/science/toxics/the-dirt-on-toxic-chemicals-in-household-cleaning-products/

Most of us want to live a long life. The key is we want to stay healthy for as long as we can. One aspect of aging that many disregard is how we think about aging itself. Our views on aging can influence how we age. How? Well, our thoughts affect our reality and our physiology. This was proven by scientist Candace Pert in her book “Molecules of Emotion” where she coined the term psychoneuroimmunology (PNI). PNI is a fancy word that when broken down means:

• psycho = thoughts
• neuro = brain
• immunology = immune system/how you feel

The main point is an important component to your health is your subconscious and conscious beliefs. Thoughts create neuropeptides which have a physiological effect on your hormones as they bind to receptors and affect how your body functions and how you feel.

What is the difference between a 60 year old that looks and acts like they are 40 and a 60 year old that looks and acts like they are 80? It could be their views on aging. Ever since I listened to a lecture by Dr. Wayne Dyer and Dr. Christianne Northrup on aging I have changed my attitude about it. Until I listened to that lecture, I have to admit, I had a negative outlook on aging. I viewed it as a state of decline that left one feeling decrepit and I wasn’t looking forward to it. Now that I am turning 50 this year, I am grateful that I have changed my attitude about aging. Dr. Dyer explained that we don’t have to accept the notion that aging must involve deterioration of the body and mind. He writes: 

“I don’t believe in “thinking” old. Although I’ve transitioned through many bodies—a baby, toddler, child, teen, young adult, mid-life and older adult—my spirit is unchanged. I support my body with exercise, my mind with reading and writing. Don’t program yourself to break down as you age with thoughts that “decline is inevitable.” Time may be passing for our bodies, but because they house our ageless souls, we never need to see ourselves as old and infirm….Be a force of love as often as you can and turn away negative thoughts whenever you feel them surface.”¹

Last year, I read a book called “What Makes Olga Run”. It was a non-fiction story about Olga Koltelko – a senior superstar from North Vancouver. Olga was a schoolteacher turned super-athlete. She competed in track-and-field events into her mid 90s. From growing up on a Saskatchewan farm, to getting through a difficult marriage, surviving as a single mother, and losing a child, this super senior never stopped moving – and she was rewarded for it. She holds 30 world records, has won 750 gold medals and is labelled as one of Canada’s greatest athletes. When scientists studied Olga and what makes her so special they defined her as a “Super Senior”. A Super Senior is defined as someone who is over the age of 85 and who has never been diagnosed with:

• Cancer
• Cardiovascular disease or stroke
• Dementia
• Major lung disease
• Type 2 Diabetes

When I read this list, I realized that I would not be a super senior. As a result of my suicide attempt I have permanent damage to my kidneys, which has caused me to have high blood pressure for which I take medication in order to manage. I have also had a cancer (malignant melanoma stage 2). But, that doesn’t deter me from gracefully aging. As I turn 50 this year I am looking forward to moving out of the speedy 45-49 age category into the 50-55 age category for the running races I participate in. I feel that I look and feel younger than many of my counterparts. I have never needed to colour my hair as I have been blessed with no grey hair…yet.

I view aging as a gift and I am excited to be able to compete in the Masters Track events when I qualify. My former track coach, Olympian Thelma Wright is my role model when it comes to aging gracefully. Who knows, maybe she or even I will be the one to break one of Olga’s track records – that is what I am striving and reaching for. I am thankful to the natural treatment options that are available to support my joints and keep me moving – such as prolotherapy and PRP, as well as massage therapy and chiropractic medicine.

What are your goals for when you turn 90? Will you be skiing? Will you be climbing mountains either physically or mentally in your mind? Remember that our brains need to be exercised just as much as our heart and muscles. In the field of neuroplasticity, the key is to keep learning and trying new things to prevent cognitive decline. I think this is why my grandmother was sharp as a tack until she passed away at 86 from lung cancer. A lifelong smoker, she didn’t beat cancer but she had her mind. She exercised her mind by doing daily crossword puzzles.

Actually, one of things that mattered more to me than the material item it was wrapped in was this unfinished crossword puzzle I found of hers. To me it symbolizes so much – what we leave undone when we die, what we were working on but never finish, what our interests are.

So, what can we learn from Olga’s achievements to help us become “super seniors’?

Olga advocated a life of exercise, eating in moderation, and maintaining a positive attitude through hardships. “I choose not to let the dark stuff have a negative effect on me,” she told Bruce Grierson, author of What Makes Olga Run? While some of us may not be able to achieve what Olga did – its not out of the realm of possibility and by maintaining our physical fitness, with a positive attitude – we can benefit our future self immensely! The sad statistic is that only 2% of Canadians will achieve Super Senior status. With such a small amount of Canadians achieving this clean bill of health into their old age, it would be great to see this number increase. One of the ways to do so is to start seeing a Naturopathic Doctor today. One of the differences between medical doctors and naturopathic doctors is the former focuses on disease management and the latter focuses on health promotion and disease prevention.

For the conditions mentioned above, lifestyle plays a greater role than genetics. Remember this quote: “Genes load the gun, but lifestyle pulls the trigger”. Here are some tips taken from Olga’s story:

• Avoid processed foods & eat the rainbow: Processed foods increase inflammation, a physiological process implicated in almost every condition listed above. Avoiding these foods while eating a variety of coloured foods ensures you are keeping inflammation low while ensuring you are getting health-boosting vitamins and minerals that your body needs. Beta-carotene is a vitamin in orange and red foods, anthocyanidins are antioxidants found in blue-purple foods. Greens have a plethora of important healthy nutrients.
• Eat a balanced diet with lots of leafy greens
• Maintain an active lifestyle and keep moving throughout your day: Getting regular exercise not only keeps the vascular system healthy, but maintains bones and muscle mass. It also benefits our mood to help with keeping positive, which is the next important point.

• Maintain a positive attitude, practicing mindfulness and living in the moment: The mind is an incredibly powerful force in creating our lived experience. If we are resisting or judging the present moment to be different from what we want, we are sure to struggle with it and create dissatisfaction in ourselves. If we simply observe the present moment with non-judgmental curiosity we can create a more positive experience for ourselves. As stated above, the field of psychoneuroimmunology shows us that our thoughts can truly affect our bodies in many ways, so it’s good practice to do everything we can to maintain a positive mindset.

• Cut out smoking and decrease your alcohol intake: It’s well known that smoking is one of the most damaging things we can do to our bodies, and that it contributes to almost every leading cause of death. Quitting as early as possible can help reduce or even reverse some damage done by previous years of smoking. As for alcohol, it is not recommended to have more than 10 drinks/week for women (with no more than 2 drinks at a time) or 15 drinks/week for men (with no more than 3 drinks at a time). Reducing your alcohol intake below this level is even better and can reduce your risk of some cancers.

• Keep your mind sharp by practicing word puzzles and Sudoku: This is one of the best ways to maintain cognitive function and delay or prevent some causes of dementia. You are never too old to learn something new, like a new language or skill. It may be some of the best preventive medicine available to you.

• Eat more fermented foods: Fermented foods are rife with probiotics. We’ve heard a lot about how good they are for your gut, but it is also true that they may have natural antidepressant effects as well. New research is outlining a concept called the “gut-brain axis” that is a two-way communication of nerves and chemicals between our gut and our brains. So not only can our brains give us butterflies or nervous bellies, but our gut bacteria can also change our moods.

• Get a good night sleep so you can ‘charge your batteries’ well: Getting proper sleep is one of the best ways to take care of your body for the long term because like exercise, sleep plays an important role in your physical health and mental health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency (years without getting the proper 7-9 hours) is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, mental health conditions, and stroke.

• Forget expensive anti-aging creams and opt to consume more water: Many creams contain harmful and toxic chemicals under the guise that they are “beautifying” or creating “younger-looking skin”. There are thousands of chemicals in cosmetics and beauty products that are not approved by the FDA for safety. Remember that whatever goes on your skin goes in your body. In addition, the beauty industry is not regulated so there is no one checking the safety levels of chemicals in the products. One of the best ways to naturally help your skin and appearance is to drink more water! The guideline to follow is to drink at least half your body weight (lbs) in water (oz). So if you weigh 150 lb drink at least 75 ounces in water. This will flush toxins and hydrate cells in your skin, helping to decrease blemishes and dull-looking or dry skin. Most importantly however, we must remember that beauty is on the inside! Attractiveness and appearance is dramatically improved when a person is confident and comfortable in their own skin, and in their own bodies. Make friends with how you look and you will see and feel the benefit!

For a long time, genetics have been hailed as the most important ingredient in long-term health outcomes, but now we are seeing that the lifestyle choices we make throughout life are incredibly influential as well, perhaps even more so. In fact, lifestyle choices are so important, they can actually have an effect on our DNA itself! Unhealthy habits like drinking, smoking and other inflammatory or degenerative habit patterns have been shown to shorten telomeres, a section at the end of our DNA that protects our genes (the important part of DNA). Telomeres have been likened to the plastic cap at the end of shoelaces – without them, the shoelaces get frayed and have a harder time doing their job. Shorter telomeres has been linked with shorter cell life and faster aging. What does that mean? You will look older and suffer more chronic diseases if the lifestyle you have is hard on your telomeres. We offer testing to determine the health of your telomeres.

These guidelines are essential building blocks toward long-term health for you, your body and your telomeres. Start seeing a naturopathic doctor to help implement changes into your life that will keep you healthy in the long run. You and you family will be grateful you did.

Reference:

1. Wayne Dyer: http://www.drwaynedyer.com/blog/happy-88th-birthday-louise-hay/
2. Grierson, Bruce. “What Makes Olga Run?”
3. NIH (2013) National Cancer Institute of NIH https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet
4. Here to Help (2012) http://www.heretohelp.bc.ca/factsheet/drinking-guidelines-supporting-health-and-life

NIH (2012) National Heart, Lung and Blood Institute of NIH https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why

Natural First-Aid Travel Kit Essentials

By Dr. Michael Mason-Wood

Recently, I was talking to a patient who is going travelling and I mentioned what I do to support my family before a holiday. I love to have fun when travelling and not be sick or sore when doing so.

Your First-Aid Travel Kit should include essential homeopathics.

Homeopathic remedies are small and easy to throw in any travel bag. You can also find them at many natural health stores. Here are four that are definitely essential:

1. Arnica is for any trauma, a must have for any first aid kit – this can be a fall, hit, black eye, sprain, twist or strain.
2. Hypericum is for any trauma to the nervous system, cuts, banging your thumb with a hammer etc.
3. Ledum is for bruising or puncture wounds, more of a long-term remedy to prevent bruising after a trauma (think black eyes).
4. Arsenicum is for travellers diarrhea and has helped us on many trips to Mexico or other countries where this is a problem.

A DIY Travel Kit should also include supplements.

As for supplements, our normal arsenal includes Probiotics, MSM, Enzymes, Magnesium, Iodine, Colloidal silver and Vitamin D.

• Probiotics are good for traveller’s diarrhea, both for prevention and treatment.
• MSM, Enzymes (such as Wobenzyme, taken away from food) and Magnesium are all for recovery and pain prevention following a busy day skiing or hiking.
• Iodine, Colloidal silver and Vitamin D are all for helping to support the immune system  should we get any infections while travelling. I also use iodine and colloidal silver to help treat water in places where it may be a little sketchy for drinking. Usually we will boil it first then add some of the iodine or silver to kill off any bacteria. I prefer this over drinking from plastic water bottles that are toxic.

Finally, be proactive and boost your immunity before you travel!

Although it isn’t a part of the kit, you will have to worry much less if you boost your immunity before traveling.

Prior to travelling, my wife and I get an intravenous drip of Vitamin C, B complex, B5, B6, Adrenal support, Calcium, Magnesium and Zinc. These nutrients support the immune system and prevent us from getting sick on an airplane.

This covers us for most ailments while travelling. If something arises, we visit a local health food store or pharmacy for other first aid supplies. Always remember, if you have any serious health issues or a health emergency while traveling to visit your nearby hospital.

To learn more about how to prevent illness while travelling, please call 587-521-3595 to schedule an appointment. I will then be able to customize a treatment plan for you based on your travel destination, activity levels and health needs.

Dr. Michael Mason-Wood, ND

Have you heard of “junk light”? Well, if you’ve heard of junk food you’re not that far off. Studies are beginning to show that certain kinds of light are just as bad for us as junk food!

Mitochondria are the little powerhouses that give us cellular energy to do everything we do. Most of our understanding about mitochondria has come from nutrition, or learning to feed our cells so that they produce energy efficiently. But there is now a growing understanding that mitochondria are not responsive only to nutrition, but they’re also responsive to light.

We evolved with only natural light, meaning that we were were exposed to little bright white or blue lights at night. When we did see light, it was daylight, and it told our bodies and brains to wake up, stop repairing and regenerating, and to produce energy.

Unfortunately, we’ve got a lot of unnecessary and artificial light in our modern lives that is messing up our cellular pathways. We’re being exposed to an unnatural spectrum of light at unnatural times of the day. And it’s affecting not only our sleep schedules, but also our energy,  metabolism, repair mechanisms, and moods.

As Bulletproof Coffee creator Dave Asprey puts it, “exposing our body to junk light is the same as eating junk food”.

Here’s the most important things you need to know about junk light, and how to protect yourself:

• Bright white light contains 5x more blue light (stimulating) than our bodies evolved with (ie sunlight) and is damaging to our system
• The most damaging light exposure is LED lighting in the evening because this is when the body needs to prepare for sleep and regeneration.
• Fluorescent and incandescent bulbs are also disruptive, especially if you’re using them in the evening or at night.
• Screens have bright light that is associated with macular degeneration. This can be filtered to block out the stimulating blue light by using programs like f.lux on your computer and phone.
• Wearing glasses like the TrueDark blue-filter twilight glasses in the evening can filter out 100% of the harmful junk light so you don’t disrupt your energy- and sleep-cycles.

Protect yourself from disruptive light with glasses, by covering up, eliminating screens at night, and switching LED lights out for incandescent or fluorescent bulb. I’ve got my TrueDark glasses and they’re already making a difference!

Laundry

Basic Laundry Soap

½ cup borax- kills germs and whitens
½ cup washing soda- cuts grease and softens water
1 cup soap flakes/powder- forces dirt out

Mix ingredients together and stir well. Measure ½ cup of soap and add to cold water in your washing machine. Wash as normal, making sure you rinse in cold water. For very hard
water, add more washing soda.

Fabric Softener

2 cups herbal or white vinegar
2 cups baking soda
4 cups (1L) water

Mix baking soda and vinegar together. Add water and stir well. Add ¼ cup of solution to the final rinse of your washing machine cycle. Note: clothes are soft but static cling is still evident.

Delicate Care Soap

½ cup borax
1 cup soap powder
4 cups (1L) boiling water

Combine ingredients. Leave to cool and pour into a container. Use approximately ½ cup of this solution to 4 cups (1L) of water. Add clothing and wash gently. Rinse thoroughly.

Spray Starch

4 tsp. cornstarch
2 cups warm water
3-4 drops essential oil

Mix ingredients together and pour into spray bottle. Shake well. When ironing, spray sparingly onto clothing and press.

Clothing Rust Remover

½ cup pickling salt
½ cup vinegar

Mix salt and vinegar together. Add just enough water so that the garment is immersed. Soak rust stained clothing for an hour or more. Wash as normal. Note: this seems to work only if the stain is not set. Do not wash the clothing before soaking as this will set the stain. Vinegar is also ideal for removing deodorant and antiperspirant stains. It also removes cola, wine, and ketchup stains.

Miscellaneous

Septic Tank Treatment

2 cups brown sugar
1 tbsp. baker’s yeast
5 cups (1 ¼ L) warm water

Dissolve sugar and yeast in warm water until dissolved. Pour solution into toilet and flush.

Safe Car Washing Solution

¼ cup soap flakes/powder
¼ cup baking soda
4 litres (1 gallon) warm water

Mix all ingredients together and stir well. Used 1 cup of the solution and add to a bucket of water. Wash as normal.

Vinyl Upholstery Cleaner

¼ cup soap powder
½ cup baking soda
2 cups warm water

Mix soap powder and baking soda together and add to water. Wipe vinyl with solution and rinse well.

Fire Extinguisher

Baking Soda
Decorated container (tin)

Baking soda makes an excellent fire extinguisher in the kitchen. It works well at smothering flames from any kind of fire and it will not spread grease fires. We have tested this and it works well.