Are you eating enough fiber?

High fiber diets are associated with some tremendous health benefits. Fiber reduces the risk of the two most common causes of death: heart disease and cancer. Dietary fiber helps to lower cholesterol levels, aids in the elimination of toxins from the body, reduces risk of colon cancer and several hormonal cancers and can improve conditions associated with hormonal excess such as fibroids or endometriosis.

Check the fiber content of the foods in your diet to determine if you're obtaining an adequate amount. We should aim for at least 40g of fiber each day.

Here is the fiber content of some common foods:

10 g of fiber:
     1/2 cup oat or wheat bran
     2 1/2 tbsp psyllium
     1 cup split peas
     1 1/4 cup lentils
     1/4 cup navy beans

5g of fiber
     2 tbsp ground flaxseed
     1 tbsp chia seeds
     1/4 cup nuts
     1/2 cup prunes


2g of fiber:
     1 serving of a fruit or vegetable
     1/2 cup cooked oatmeal
     1/2 cup cooked brown rice
 
To increase the fiber content of your diet, start slow and beware of fibers that you may not tolerate well such as wheat or psyllium. Consider having oat bran for breakfast, baking some high fiber muffins, adding flax to your smoothies, salads or sauces, eating more beans and lentils and of course, increasing your veggie intake.

How Does Your Sunscreen Measure Up?

Recently, the Environmental Working Group released the 2010 Sunscreen Guide. This is an excellent resource in helping you to choose a safe and effective sunscreen for you and your family.
EWG has evaluated hundreds of sunscreens based on the protection they provide from the sun and the toxic chemicals they contain. The top-rated sunscreens provide broad-spectrum (UVA and UVB) sunburn protection with fewer hazardous chemicals that penetrate the skin. These sunscreens are mineral based with zinc or titanium as the active component.

Broad spectrum protection is important because while all sunscreens provide protection from UVB rays not all sunscreens protect from UVA rays. In the past, it was thought that only UVB rays caused sunburn and skin damage however scientists have now realized that UVA rays are also harmful and the need for a full spectrum sunscreen has emerged.
A non-toxic sunscreen is also important to look for since sunscreen will penetrate the skin and be absorbed into the body. Many sunscreens contain the notorious hormone disruptors oxybenzone or 4-MBC. Oxybenzone has also been know to trigger allergic reactions.

For more information, check out the EWGs 2010 Sunscreen Guide here

To purchase a top-rated sunscreen, try Shop Eco, your local health food store or the organic section at the grocery store.

Janice Davie
Naturopathic Doctor

Castor Oil - Topical Uses

Castor Oil is one of my favourite things. Its like my Naturopathic duct tape - fixes everything...well, almost.

Castor oil has many beneficial properties when used topically. Castor Oil is anti-inflammatory, it improves movement of the lymphatic system, supports detoxification by the liver and stimulates white blood cell production.

Castor oil can be used on the skin to reduce swelling from any cause and can decrease the redness of eczema, rashes and acne. It can also be used over stiff and sore joints to reduce inflammation, decrease pain and improve mobility.

Traditionally, Naturopathic Doctors recommend castor oil packs to be done over the abdomen.  In addition to the above benefits, this can also soothe an irritated digestive system, reduce menstrual cramping and support liver function.

To do a castor oil pack.:
1. Take a piece of flannel (or cotton) cloth that measures approximately the size of the abdomen.
2. Soak it in castor oil. The cloth should be saturated but not dripping with oil.
3. Place the cloth over the skin, covering the entire abdomen.
4. Placing a hot water bottle or heating pad over the cloth will aid the absorption of oil into the skin.
5. Relax with the cloth in place for 30-45 min.
6. Remove the cloth and place in a storage container for re-use. The skin should feel moisturized and not oily or greasy.
7. Do castor oil packs daily for maximum benefit. Add castor oil to cloth every couple of days, or as needed.

Note:
Castor oil is a potent laxative and should only be taken orally as directed by a physcian.
Check with your Naturopathic Doctor if you are pregnant or have been diagnosed with abdominal cancer. In these instances, heat should not be used.

Fabulous Flax

Flax seeds are a true health food!

Flax is an excellent source of dietary fiber, alpha-linolenic acid and phytoestrogens. They are also rich in magnesium, potassium, and manganese.

Many of the beneficial health effects of flax are obtained via their phytoestrogen content. Ground flax seed is rich in lignans, one of the major classes of phytoestrogens and daily consumption can result in a significant impact on hormonal balance. Dietary flax can improve menstrual irregularities and menopausal symptoms and has also been shown to decrease the risk of breast cancer.

For men, flax seed has been shown to reduce the risk of prostate cancer and may in fact, decrease prostate tumour growth.

Flax seed is also a fantastic source of fiber and thus can improve bowel regularity, reduce the risk of cardiovascular disease, lower cholesterol, stabilize blood sugar levels and prevent colon cancer.

Choose freshly ground flax seed to obtain maximum health benefits. I recommend buying whole flax seeds, storing them in the freezer and grinding fresh seeds once weekly using a coffee grinder. Store the ground flax in the fridge or freezer and add to cereals, salads, smoothies, yogurt, sauces or juice. Try including a minimum of 2 tbsp of ground flax into your daily diet. This amount of ground flax will provide 5g of fiber.

While flax oil is also a great addition to the diet, it does not possess the lignan content of ground seeds and thus, it does not provide the same phytoestrogen and fiber benefits as ground flax seed. Flax oil contains more alpha-linolenic acid than the ground seed however only a small amount of this oil can be converted to the health promoting Omega 3 oils. Supplement with a high quality fish oil to obtain the maximum health benefits of Omega 3s.

Do you need to detox?

The simple answer is yes.

With all of the chemicals we are exposed to on a daily basis, it is a safe assumption that we are all carrying a toxic burden in our bodies. It is estimated that the average person has over 700 chemicals accumulated in the body.

Our toxic burden is made up of synthetic chemicals such as pesticides, solvents, plasticizers and heavy metals such as mercury, lead, cadmium, and arsenic - among many others. These chemicals can remain in the body for decades and can be passed on during pregnancy and breastfeeding. While their impact on the body may not be recognizable today, they may predispose us to disease later in life and will affect our generations to come.

The body systems most affected by environmental toxins are: the immune system, the hormonal system and the nervous system. Common symptoms of toxic overload are: allergies, auto-immune disorders, frequent infections, cancers, chemical sensitivities, fatigue, headaches, depression, brain fog, tremors, Parkinson's, thyroid conditions, menstrual changes, temperature dysregulation and infertility.

Our liver is the primary organ responsible for the processing of these harmful chemicals. The liver prepares each of these toxics for elimination via the kidneys and digestive system.

The unfortunate truth is that with the amount of chemicals we are exposed to on a daily basis, the liver becomes easily overwhelmed. In addition to this overwhelm, chemicals have the ability to decrease the function of the liver and hinder the detoxification process. This becomes a vicious cycle - the more chemicals we are exposed to, the less ability we have to process them which means a greater body burden that will further decreases our detoxification abilities.

The food we eat also plays a major role in the functioning of the liver. Foods such as green tea and vegetables in the broccoli family will enhance liver function while unhealthy fats and sugar will decrease liver function.

Another obstacle to the detoxification process are genetic polymorphisms. These are alterations in our liver enzyme systems that reduce our ability to detoxify. They may be inherited or a result of DNA damage (most likely caused by toxics). Some easily recognized genetic polymorphisms are found in those who are unable to drink caffeine in the afternoons, those who have ever had to reduce the dose of a medication or those unable to drink alcohol. Many other polymorphisms exist in the enzymes responsible for processing toxic chemicals.

The next problem lies in elimination via the kidneys and digestive system. There is a tremendous amount of re-absorption that occurs in these organs and without adequate intake of water or specific nutrients, or without regular bowel movements (at LEAST once/day) a large number of these toxic chemicals are taken back up into the body and unfortunately, stored.

A detoxification program will enhance your body's ability to process and eliminate these harmful toxins. With an enhanced ability to detox you may notice an improvement in your symptoms of ill health, increased energy, fewer headaches, hormonal balance, weight loss and a general sense of improved well-being.

Please beware of the mass marketed detox products or programs that exist and consult with a health professional before embarking on a cleanse.

The 10 Americans

Most of us are aware of Environmental Pollution and efforts are slowly being made to address this issue. Industrial air pollution has improved, our lakes and rivers are cleaner, we recycle, we carpool, and we generally make an effort to be more "green".

Despite all of this, we are still exposed to thousands of harmful chemicals each day. Pollution has changed over the years and has now become invisible. It time to look at Human Pollution - the toxic burden that exists in each of us. We need to continue efforts to clean our environment and start to focus on the steps we can take to rid ourselves of these pollutants.A small study was completed some years ago by the Environmental Working Group, an American non-profit organization that advocates for the protection of public health and the environment. The study involved 10 Americans and their toxic exposure. The embedded video describes this study and its implications.This is both a fascinating and scary video providing perspective on the seriousness of environmental toxins. I highly recommend watching The Ten Americans.

The take away message from this video is that we all have measurable levels of harmful chemicals in our body. While we need to support the initiatives of the Environmental Working Group and our Canadian Environmental Defense Group in their lobbying efforts for policy change, there are important lifestyle changes that we must make to decrease our own toxic exposure.

Organs of Elimination

One way we can all improve our general level of health is by supporting our organs of elimination.

Our primary organs of elimination include the lungs, the skin, the kidneys and the digestive system. Through these four organs we eliminate waste products from our body. From the lungs we eliminate carbon dioxide, from the skin we excrete sweat, urine is voided by the kidneys and stool is eliminated from the digestive system. These are all of the natural and normal ways our body eliminates that which we have no use for: by-products of our metabolism and toxins that we accumulate from our environment through our air, food and water.

Proper elimination is essential for health. When these waste products are not eliminated efficiently from the body, they will accumulate and contribute to ill health. Many common symptoms can be cured by simply supporting our organs of elimination.

To support our kidneys we need to drink an adequate amount of water each day. I recommend drinking half of your body weight(lbs) in ounces. See blog post "Water" for more information.

To support our lungs we need to practice deep breathing. Aim for 100 deep belly breaths over the course of the day.

For the skin we need to promote sweating (think exercise) and allow the skin to breathe by practicing dry skin brushing each day.

For the digestive system we must ensure we are having a minimum of 1 bowel movement each day. Anything less is considered constipation. (see blog post "Improving Bowel Regularity")

One other system that plays a key role in elimination is our lymphatic system. See previous post entitled "The Importance of the Lymphatic System" for more information.

By enhancing the function of our organs of elimination we can more efficiently eliminate the toxins we are exposed to on a daily basis and we can begin to eliminate waste products we have stored in our body. Supporting the function of our lungs, kidneys, skin and digestive tract is paramount to good health.

By improving your body's ability to eliminate you can expect a reduction of symptoms, improved energy levels, enhanced weight loss, a general sense of well-being and prevention of future disease.

Rebounding for the Lymphatic System

Rebounding basically means bouncing on a mini trampoline and is an excellent way to improve the movement of the lymphatic system!

Movement of the lymphatic system is important for detoxification and immune system function. By improving lymphatic movement we can improve circulation of the immune system - important for warding off the everyday cold and flu as well as prevention of cancer.

The lymphatic system consists of vessels throughout the body however unlike the vascular system, the lymphatic system lacks a pump and one way valves to control movement. To move the lymphatic system we largely rely on the action of our muscles.

When the muscles of our body contract, they pump the lymphatic vessels and move the lymph fluid throughout the body.

While any type of exercise will improve lymphatic movement, rebounding is known as one of the most effective exercises in accomplishing this.

Try rebounding for 10 minutes each day and incorporate as much arm movement as you can. Aim for small, controlled bounces while swinging the arms as if swimming, doing jumping jacks, boxing, touching your elbows to your knees, etc.

Rebounding for 10 minutes has a cardio effect comparable to jogging for 30 minutes. Additional benefits to rebounding include: weight loss, improved energy levels, reduced risk of cardiovascular disease, improved oxygenation of the body and stress reduction.

Dry Skin Brushing

The skin is one of our organs of elimination just like the lungs, kidneys and colon. It functions to remove wastes and toxins via sweat.

Dry Skin brushing is one of the ways we can support elimination from the skin. It removes dead skin cells, allowing the skin to breathe and also stimulates lymph and blood circulation.

If the pores of the skin become blocked with millions of dead cells, impurities will remain in the body. The other elimination organs, mainly the kidneys and liver, will have to increase their function to compensate for this and will eventually become overworked.

If toxins and wastes begin to build up in the tissues because the kidneys and the liver cannot cope with the added workload, then sooner or later disease will follow. This is the importance of keeping healthy and well functioning skin.

Dry skin brushing is also useful for stimulating movement of the lymphatic system. All detoxification occurs primarily through the lymph and thus, dry skin brushing can help the body to eliminate wastes and toxins from below the skin’s surface.

Dry skin brushing can change the health of your whole body. Circulation, skin softness and quality, skin infections and irritations, whole body freshness, your level of stimulation, the prevention of colds, and you personal rejuvenation are all areas of improvement you can look for, once you make this a regular habit.

To brush the skin, use a natural bristle brush (like a back brush) and start at the soles of the feet and work your way up your legs, your front and your back, brushing as vigorously as you feel able. Then do your hands and up your arms. Always brush towards your heart. Don't do your face, but do include the back of your neck and your scalp. For hygiene reasons you need a separate brush for each member of the family, and of course, you need to wash the brush itself every couple of weeks.

Contrast Showers

Contrast showers are a fantastic way to improve your health and vitality!

Contrast showers are a form of hydrotherapy (healing with water) that promote circulation of the blood as well as the lymphatic system. Overall, contrast showers are a part of building a solid foundation from which health arises. They are a health habit I think everyone should adopt.

They are fantastic for improving circulatory and vascular conditions, immune system function and generalized detoxification. Contrast showers can specifically help with fatigue, varicose veins, and prevention of infections.

Improve your circulation and the function of your immune system by taking a contrast shower every day:

Take your regular warm/hot shower but at the very end, turn the faucet to cool for 30 seconds. The more contrast you can do, the better - but do whatever you can tolerate. You don't have to have it so cold that you're clenching your teeth or cursing me.

or

Alternate a hot shower with cold water sprays throughout. Give yourself a 15-30 second cool blast three times during your shower. Always end your shower on cold.

Trust me, this feels great! And since your circulation has been given a kick start - you warm up much quicker once you get out of the shower.

And...one of the best things about hydrotherapy is that its free!