Get your D on!

Ahh...the sunshine vitamin! 

Vitamin D, that is. Are you getting enough?

Many Canadians are deficient in this essential vitamin, and the most recent research shows that it can be a major factor for helping to prevent some of the top chronic diseases, such as cancer and diabetes. Optimal Vitamin D levels (100-150nmol/L) plays a very important role in  making sure that your body functions the way it is intended - this one vitamin interacts with over 3,000 of your genes (The Vitamin D Society)!

You probably knew that Vitamin D is important for your bones, but did you know that it can help to prevent many other diseases, including: tuberculosis, psoriasis, multiple sclerosis, inflammatory bowel disease, type-1 diabetes, high blood pressure, heart failure, myopathy, breast and other cancers? In fact, it is projected that the incidence of many of these diseases could be reduced by 20-50% or more by increasing blood levels of Vitamin D (www.grassrootshealth.net/epidemic).

According to Michael F. Holick, Ph.D, M.D., by achieving blood levels of 125nmol/L, we can expect...

• Rickets, reduced by 100%
• Osteomalacia, reduced by 100%
• Cancers, all combined, reduced by 75%
• Breast Cancer, reduced by 50%
• Ovarian Cancer, reduced by 25%
• Colon Cancer, reduced by 67%
• Non-Hodgkins, reduced by 30%
• Kidney Cancer, reduced by 67%
• Endometrial Cancer, reduced by 35%
• Type 1 Diabetes, reduced by 80%
• Type 2 Diabetes, reduced by 50%
• Fractures, all combined, reduced by 50%
• Falls, women reduced by 72%
• Multiple Sclerosis, reduced by 50%
• Heart Attack, men, reduced by 50%
• Peripheral Vascular Disease, reduced by 80%
• preeclampsia reduced by 50%
• Cesarean Section, reduced by 75%

Holick, Michael F., PhD., M.D., Boston University School of Medicine,
textbook - Physiology, Molecular Biology, and Clinical Applications
(2nd Ed 2010 Humana Press). Page 12.

People in colder regions form their year's supply of natural Vitamin D in the summer months, when UV-B rays are most direct. With less sun exposure (like where I live, in Toronto), darker skin, and increased sunscreen use, less Vitamin D is formed and the lower the blood levels of the vitamin. People who are sun-phobic, babies who are exclusively breast-fed, the elderly and those living in nursing homes are particularly at risk of a serious Vitamin D deficiency (http://www.nytimes.com/2010/07/27/health/27brod.html?_r=3&).

Be sure to get your kids levels checked, too! Japanese researchers found that Vitamin D supplementation, particularly through the winter months, may reduce the incidence of influenza in schoolchildren (http://www.ncbi.nlm.nih.gov/pubmed/20219962). 

I recommend Vitamin D supplementation to all of my patients, friends and family members. Have your levels checked with a 25(OH)D blood test. Aim for levels of 100-150nmol/L and enjoy all the health benefits that go along with it!

Doc's Talk - Coming up on September 23rd @ 6:15pm.

Humans aren't fax machines. We aren't born with a how-to manual! So how do we know if we are in good shape or need a re-boot?

My upcoming, complimentary Doc's Talk has the answer! Come join me and learn more about your health and wellness. Attendees will learn how what we eat, think and do can affect our health - both positively and negatively! 

When? September 23rd, 2013 at 6:15pm

Where? Vita Integrative Health Clinic (Yonge & St. Clair) - click here for directions

Who? All ages are welcome! Bring a partner - there will be group activities and most people like to work with someone they know. Don't have a partner to bring? Not to worry - you'll get to meet someone new!

How do I register? By phone: (416) 962-2000. By e-mail: info@vitahealthclinic.com

See you there!

Apples vs. Gummy Bears - Do You Know What 200 Calories Looks Like?

The following is a study and photo series that visually compares what 200 calories actually looks like in 71 different foods. See them all at: http://worldobserveronline.com/2013/07/19/photographic-series-showing-what-200-calories-looks-like-in-different-foods/

Apples vs. Gummy Bears:

Apples
385g/13.5oz = 200 Calories

Gummy bears
51g/1.8oz = 200 Calories

Why Do We Have a Brain?

Why do we have brains? To think? To feel?

The answer is NEITHER! Neuroscientist and engineer, Daniel Wolpert, studies how the brain controls the body. He postulates that the REAL reason we have evolved brains is to control movement. Fascinating stuff!

Watch his Ted Talk below and learn more about our incredible brain!

My Next Health Care Class - July 25th, 7-8pm

Call VITA at (416) 962-2000 or E-mail info@vitahealthclinic.com to reserve your seat. 

Questions and group discussion are encouraged, so space is limited!

The Importance of Preconception Care

“Healthy Minds and Bodies = Healthy Moms and Babies”

It is known that women who have higher levels of health prior to becoming pregnant have healthier reproductive outcomes. Prenatal care begins once the fetus is already developing, and this can cause challenges in the missed early weeks of growth.  Preconception care starts before a woman becomes pregnant. Its focus is on addressing the conditions and risk factors that could affect fertility, minimizing pregnancy complications of both the mother and the baby, as well as promoting healthy behaviors to strengthen the mother’s body and mind, enabling an easy pregnancy and delivery. By taking control of your health BEFORE pregnancy, future problems for both mom and baby can be prevented.  

                Preconception care is tailored to the individual woman and family, but there are a number of factors that all moms-to-be need to cover in the preconception period. Here are the TOP SEVEN things you need to know to guarantee that you are baby ready:

    1.    Ensure your body is well balanced

Speak to your chiropractor about your pregnancy plans. In my office, all women of child bearing age are encouraged to take proper care of their bodies. In Canada, 40% of pregnancies are unplanned and ensuring that even the youngest of women have the information they need to maintain healthy bodies is of the utmost importance (http://www.med.uottawa.ca/sim/data/Abortion_e.htm).

Chiropractic care is a natural, drug-free way to help women improve pelvic and spinal balance and alignment. Your spine is a highway of nerves that connect your brain to every cell, organ and tissue in your body. Just like an electrical cord has to be plugged in fully for an appliance to run, your reproductive system will not function properly if the nerves that lead to it are blocked in some way. This most commonly happens within the spine, and your chiropractor is the expert at detecting and removing any interference so that your entire body can work optimally and harmoniously.

       2.     400-800mcg of Folic Acid per day 

50-70% of neural tube deformities can be prevented if a woman has adequate levels of folic acid during the earliest weeks of pregnancy (http://www.folicacid.ca/pdf/2011%2002%2028%20Research%20-%20Weekly%20Administration%20of%20FA%20-%20SENT%202011%2003%2009.pdf).

3.       Cease smoking, alcohol  and caffeine use

Several studies have noted an association between smoking during pregnancy and an increased rate of miscarriage and infant death. Nicotine from cigarette smoke is absorbed by the mother and quickly crosses the placenta to enter the baby's bloodstream. The same mechanisms that increase the risk for miscarriage and infant death can also affect fetal growth. Infants exposed prenatally to smoke and even nicotine alone (through chewing tobacco, for example) have an increased rate of low birth weight, tend to be smaller for their gestational age, and can have a small head circumference. Low birth weight is associated with a later increased risk of several neurodevelopmental problems, including decreased academic ability, lower IQ scores, behavioral problems, substance abuse and psychiatric disorders (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656811/).

For the unborn child, alcohol interferes with the fetus’ ability to get enough oxygen and nourishment for normal cell development in the brain and other body organs. Research has shown that a developing fetus has very little tolerance for alcohol. Infants born to mothers who drink alcohol can have very serious problems, including Fetal Alcohol Spectrum Disorder, which can range from mild to debilitating (http://pubs.niaaa.nih.gov/publications/arh26-1/58-65.htm).

Caffeine has been shown to cross the placenta, cause birth defects, pre-term delivery, reduce fertility or delay conception and increase the risk of low birth weight. Two studies in 2008 showed women who consumed 200mg or more per day are twice as likely to miscarry than those who consumed less than 200mg of caffeine (www.americanpregnancy.org/pregnancyhealth/caffeine.html ).

4.       If you have a medical condition, ensure it is under control

Asthma, diabetes, oral health, obesity, epilepsy, high blood pressure, depression and anxiety most commonly affect pregnancy. As one example, birth defects related to high blood sugar of the mother can be reduced through glycemic control of the mother BEFORE pregnancy (http://care.diabetesjournals.org/content/21/4/535.full.pdf).

5.       Avoid toxic substances/materials that could cause infection at work and home.

Prescription medications, as well as a number of over-the-counter medications that are commonly used can be harmful. Speak with your health care professional to ensure that your medications are right for you in the preconception and pregnancy period.

Decrease your exposure to toxins, such as Bisphenol A, or BPA, (commonly found in plastics and Styrofoam) and Methylmercury and Polychlorinated Biphenyl, or PCB’s (found in some popular fish species).

6.       Decrease stress

It has been determined that those who are anxious are 12% less likely to conceive. In a study at Oxford University, blood levels of a marker for stress hormone called alpha-amylase were consistently higher in women who had trouble conceiving (http://www.nih.gov/news/health/aug2010/nichd-11.htm).

The US National Institute of Health discovered a link between increased cortisol (stress hormone) levels and miscarriages in the 1^st trimester. 90% of women between the ages of 18-34 with elevated cortisol levels miscarried, compared to 30% of those with normal levels (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1533790/).

7.       Learn your family history (especially for chromosomal or genetic disorders)

Family history of diseases and behaviors should be discussed with your health care professionals before becoming pregnant.  Identifying a family history of a condition before pregnancy gives your doctors a chance to talk with you about possible increased risks and can assist in motivating appropriate behavioral change and decision-making that can reduce risk and improve pregnancy and pediatric outcomes.

If you are in the Toronto area and would like to learn more about preparing your body for pregnancy, feel free to attend Dr. Shaila’s complimentary workshop on preconception care. Call (416) 962-2000 to reserve your seat for her next health talk.

When Life Gives You Lemons...

Have you ever wondered if this tart fruit could be put to more uses than just flavoring your dishes?

There are enormous benefits to drinking lemon water. I do so (multiple times) daily as a part of my health routine! Lemon is an inexpensive and readily available citrus fruit long known for its culinary and medicinal uses. Lemon juice contains about 5% citric acid (that’s what gives the juice its signature tarty taste). It is also a rich source of vitamin C and contains vitamin B, riboflavin, potassium, calcium, phosphorus, magnesium, plus proteins and carbohydrates.

Lemon water makes a healthy, tasty drink. Daily consumption will provide a number of health benefits such as...

1.       Offers an immune boost

Lemons contain a high amount of Vitamin C and potassium. The vitamin C helps to fight off colds and the potassium helps to stimulate brain and nerve function, as well as helps control your blood pressure. An added bonus: lemons are also high in lutein, which helps keep your eyes healthy.

2.       Balances your pH

Over acidity is a very common health concern. It promotes an internal environment that is conducive to disease and inflammation, as opposed to a pH balanced environment which allows normal body function necessary for the body to resist disease. A pH balanced diet, according to many experts, is a vital key to the maintenance of good health.

Although acidic on their own, lemons have a very alkalizing affect on the body. Keeping your body slightly alkaline by consuming alkalizing foods, like lemon water, daily is a great strategy for overall health and wellness.

3.       Aids your digestion

If you ever experience indigestion, bloating or gas, sipping warm lemon water 10-15 minutes before you eat will help with enzyme production in your gut and aid in the digestion of your meal. The warm water serves to stimulate the gastrointestinal tract and muscle contraction within the intestinal walls to help keep things moving, relieving constipation. The juice from a lemon also acts as a liver tonic and helps you digest your food by producing more bile.

4.       Clears up your skin

Lemon is a natural antiseptic and can help to cure problems related to the skin, such as wrinkles and blemishes. As mentioned earlier, lemon is very rich in vitamin C and daily consumption can make a huge difference in the appearance of your skin. As a blood purifier, lemons can help reduce blackheads and bring a glowing quality to your skin. Lemon juice can also help fade scars when applied topically.

5.       Aids in dental care

Lemon water can also be used for dental care. If fresh lemon juice is applied to the area of a toothache, it can help to reduce the pain. Massaging lemon juice on the gums can assist in reducing bleeding and it can help relieve the bad smell related to certain dental concerns.

6.       Helps clear up throat infections

The juice from a lemon is an excellent aid for fighting off problems related to throat infections, sore throat and tonsillitis as it has antibacterial properties. To help soothe a sore throat, dilute the juice of half a lemon with equal parts water and gargle frequently.

BONUS: Water with lemon juice is an excellent source of anti-oxidants, as well as Vitamin C, which both prevent the formation of free radicals in the body. These free radicals are highly reactive cells than can cause cell damage and death. Lemon water is as calorie-free as water alone, but tastes delicious and provides many health benefits. Enjoy some today – I know I will!

Making Your New Year's Resolution STICK

Happy New Year!

2013 is off to a great start and many (about half) of us have made a New Year’s Resolution. Unfortunately, according to researcher and psychologist Richard Wiseman, 88% of us will fail. We all start with the best intentions, so why is it that so many of us end up disappointed? Let’s take a look at the science behind resolutions and find out what it will take to be one of the 12% who keep them!

Willpower and Your Brain:

There is one thing you will absolutely require to keep your resolution: WILLPOWER! Your brain processes willpower in your pre-frontal cortex (right behind your forehead). This area is also responsible for allowing you to stay focused, handling short-term memory and solving abstract tasks. An experiment out of Stanford University was performed to study how this area of the brain responds to temptation when having to do a challenging or a non-challenging task:

A group of undergraduate students were divided into 2 groups. One group was given a 2-digit number to remember. The other was given a 7-digit number to remember. Then, after a short walk through the hall, they were offered the choice between two snacks: a slice of chocolate cake or a bowl of fruit. What's most surprising: The students with 7-digit numbers to remember were twice as likely to pick the slice of chocolate cake, compared to the students with the 2-digit numbers to remember.

Why does this happen? Professor Shiv, one of the lead researchers on this experiment, says that "those extra numbers took up valuable space in the brain - they were a 'cognitive load' - making it much harder to resist a decadent dessert". Therefore, the more focused your pre-frontal cortex is on a single task, the easier it is to train your willpower.

Did you see that word I used? TRAIN! Willpower and your brain are like any other muscle in your body and they require training!

The Top 3 New Year’s Resolutions:

1.       Lose Weight

2.       Quit Smoking

3.       Eat Healthier

Pretty abstract ideas, right?

If you want your resolution to stick, you need to think less in terms of ideals and more in terms of HABITS. For example, if you want to lose weight, change your resolution to “I will take the stairs up to my 9^th floor apartment every day after work”. If you want to eat healthier, try “I will eat a piece of fruit with every meal” instead. You get the idea – these ‘habits’ are manageable and defined – it is this strategy that those 12% of resolution-keeper’s employ to keep them on track.

The 3 Steps to Success:

1.       Pick only ONE resolution

Just like the Stanford University study explained, trying to focus on more than one New Year’s resolution can lead to a cognitive overload, which can be very difficult for your brain to handle. Pick the one that is most important to you, otherwise you may default to the “chocolate cake” whenever you have a choice!

2.       Tell others and put it in writing

In 2007, Evans performed a study that found a very strong correlation between increased social support and lowering blood pressure, heart rate and cortisol hormone levels. I can hear you now: “What does this have to do with my resolution!?”

It has been shown that the people around you can have a significant impact on your behavior. If you tell your close friends, family, coworkers about a new habit you are creating for yourself, you will be much more likely to stick to it.

Putting things in writing also increase your likelihood of success. Write down your goals and read them often. Not only will it help with sticking to your new habits, but research has also shown that writing down your goals increases overall happiness. Give it a try!

3.       Believe in yourself

In a study out of Scranton University in 2002, a remarkable discovery was made: People who really want to succeed are no more likely to stick to a New Year’s resolution than anyone else! Even an overwhelming desire to change just wasn't enough to enforce a meaningful and long-lasting habit. However, it was shown that those who kept their resolutions shared certain habits. They:

-Believed that they were able to change

-Believed it was possible to keep the change for a long period of time

-Tried to stay as positive as possible

-Avoided temptations and distractions

-Encouraged themselves when they made progress in the right direction

Compare these behaviors to those who gave up on their resolution in the first month. These resolution-quitters:

-Blamed themselves any time they fell off-course

-Spent time wishing things were different

-Kept asking themselves how they were feeling

A little bit of willpower and positivity can make you one of the successful 12%!

Do you have a New Year’s resolution? What habits will you change in 2013?