Natural weight-management Support
You are not alone
Our weight and physical condition can have a majorimpact on our overall health. Being overweight or obese is associated with many health-related conditions. The risks of type 2 diabetes, cardiovascular disease, high blood pressure, osteoarthritis, gallbladder disease and various cancers all increase in the upper BMI (Body Mass Index) levels.1,2,3Over 23% of Canadians over 18 are classified as obese, with another 36% considered overweight.4 If you are one those struggling with weight-related challenges - you are not alone. But what can be done?
Two key factors in weight management are diet and exercise. Eating a balanced diet rich in vegetables, fruits, fibres and lean meats, while avoiding sugar and fat-laden convenience foods are key to reducing weight. Combating today’s increasingly sedentary lifestyles by getting physical exercise through activities such as walking, running, swimming or sports will increase the body’s metabolism, allowing it to work off calories.
As you take steps to bring your weight back to healthy levels, you might consider a program of natural supplements to boost metabolism, assist in managing blood sugar levels and provide digestive support, to increase your chances of success.
Boosting metabolism – Green tea extracts containing the flavonoid ECGC (epigallocatechin gallate) and caffeine-containing herbs such as guarana have
been shown to assist in weight management when used in a program of reduced caloric intake and increased physical activity.5
Managing blood sugar levels – The mineral chromium can help the body metabolize carbohydrates and fats while providing support for healthy glucose
metabolism.6 Healthy glucose management results in glucose being turned into cellular energy with assistance of the hormone insulin, a process often difficult for overweight people.
Digestive support – Fibres, both soluble and insoluble, can help the digestive flow. Soluble fibre forms a gel in the digestive tract when combined with liquid. This gel traps substances related to high cholesterol and prevents sugar absorption. Inulin, a plant polymer, is a useful soluble fibre with prebiotic attributes. Insolublefibre bulks stool, hastening its passage through the
intestinal tract, preventing constipation. Nopal (prickly pear cactus), is an example of an insoluble fibre.
1. Health Canada. Canadian Guidelines for Body Weight
Classification in Adults (Catalogue H49-179) Ottawa: Health
Canada, 2003.
2. Canadian Institute for Health Information. Improving the
Health of Canadians. Ottawa: Canadian Institute for Health
Information, 2004.
3. Gilmore J. Body mass index and health. Health Reports
(Statistics Canada, Catalogue 82-003) 1999; 11(1): 31-43.
4. Statistics Canada. Adult obesity in Canada: Measured height
and weight. Michael Tjepkema.
5. Health Canada. NHPD Compendium of Monographs. Green
Tea Extracts.
6. Health Canada. NHPD Compendium of Monograph.
Chromium.
Reducing the risk of cancer Vitamin D:
You saw the headlines in June - time to supplement now!
June
8, 2007 were difficult to ignore. The Globe and Mail wrote: “Sweeping
cancer edict: take vitamin D daily”.1 The National Post stated: “Daily
dose of Vitamin D for adults: agency. Lowers cancer risk”.2 These bold headlines were in response to the Canadian Cancer Society’s announcement for all Canadian adults to supplement with
Vitamin D, based on clinical studies that showed an incredible 60 percent reduction in the risk of cancer incidence.1
With fall and winter being the critical times that Canadians need Vitamin D supplementation, October is the time to begin.
Canadians at risk for low Vitamin D levels
Generally,
humans get the Vitamin D we need from the sun’s rays, but two major
issues prevent most Canadians from getting sufficient amounts. First,
modern concerns about the harmful effects of sun exposure mean that
Canadians tend to limit their time in the sun. Second, Canada is a
northern country with very limited amounts of sunshine during winter
months.
Insufficient Vitamin D intake is associated with cancer risk
The
costs of not getting enough Vitamin D are great. Low Vitamin D levels
are associated with an increased risk of over a dozen different types
of cancer, including breast, prostate, colon, pancreatic, ovarian and
bowel cancers3.
How much Vitamin D do you need to lower your risk?
The recent American studies suggested that levels of 1000 IU per day are required to lower cancer risk.1
The Canadian Cancer Society in its announcement suggested adults with
white skin should supplement with 1000 IU per day in fall and winter,
while those with dark skin should take 1000 IU throughout the year.1
1 “Sweeping cancer edict: take Vitamin D daily”. The Globe and Mail. Martin Mittelstaedt. June 8, 2007. P. 1
2 “Daily dose of Vitamin D for adults: agency. Lowers cancer risk”. The National Post. Sharon Kirkey. June 8, 2007. P. 1
3 “Low Vitamin D Levels Associated With Increased Total Cancer Incidence”, www.medicalnewstoday.com Journal of the National Cancer Institute, 2006; 98:451-459)
Nutrients for your eyes
Age-related macular degeneration (ARMD) accounts for almost half of the cases of vision loss in Canada.
What can be done to reduce the risk of vision loss? Avoiding smoking, reducing exposure to pollutants and stress, protecting our eyes from the
sun and eating a diet rich in fruits and vegetables will help. A further way to reduce our risk is through nutritional supplementation.
Health First’s Vision Supreme is formulated to meet the nutrient requirements of two major eyerelated nutritional studies: AREDS (Age-Related Eye Disease Study)
and LAST (Lutein Antioxidant Supplement Trial).
Vision Supreme contains:
Vitamins that have been shown to reduce the risk of visual loss through macular degeneration by 25%.1
Vision Supreme matches the dose of antioxidant vitamins, beta carotene, vitamin C, vitamin E and the mineral zinc used in the AREDS study. Additionally, this dose of vitamins slowed the progression of macular degeneration.
Natural carotenoids that have been shown to improve overall vision quality, visual sharpness, contrast sensitivity and glare recovery.2
With a daily dose of 12 mg of lutein, Vision Supreme meets and exceeds the dose used in the LAST study. Lutein, along with the related carotenoid Zeaxanthin, has been observed to be lacking in patients with macular degeneration.
Natural antioxidants that represent the newest frontier in eye nutrition
Growing evidence suggests that berries rich in proanthocyanidins, such as goji and bilberry may have potential in promoting eye health.3,4
1. http://www.cnib.ca/en/your-eyes/nutrition/AREDS/default.aspx
2. Optometry. 2004 Apr;75(4):216-30.
3. Cell Mol Neurobiol. 2008 Aug;28(5):643-52. Epub 2007 Aug 21.
4. Adv Gerontol. 2005;16:76-9.
We all know someone who smokes
- could they be just two steps away from breaking the habit?
By now, most of us know that cigarette smoking poses serious health risks. Cigarette tobacco contains over 4000 different chemicals and is blamed for 17% of deaths and 33% of cancerrelated deaths.1While Canadian smoking rates have dropped from a high of 50% in 1965 to under 20% today, the actual process of quitting remains difficult.2 Nicotine, supplied by tobacco, is extremely addictive. It stimulates the central nervous system giving the smoker a feeling of relaxation; even though nicotine actually increases adrenaline, heart rate and blood pressure.3
The first step in successfully quitting smoking is attitude. Without a strong will and determination, quitting is impossible. However, attitude alone is often not enough to beat the habit, especially in the first few weeks of physical withdrawal.
For those who need help as they strive for a smokefree lifestyle, there are effective natural plant-based ingredients available to support the smoker without harmful side effects.
Lobelia is an herb that relieves uncomfortable withdrawal symptoms – including irritability, hunger and lack of focus - by exhibiting nicotine mimicking effects. Plantain leaf has been known to cause smokers discomfort when taken together with nicotine, helping them to break the addiction. In addition, plantain’s fibre content bulks up
within the stomach to give a “full” feeling, cutting hunger pangs.
Traditional Chinese medicine doctors recommend combinations of herbs to deal with nicotine withdrawal. Dr. Victor Wong, a Calgary-based practitioner, suggests licorice root for calming, tangerine peels for cough suppression and reduced cravings and lesser known radix gentianae and radix paeoniae lactiflorae for liver detoxification
and anxiety reduction.
So if you or someone you know has taken the first step of deciding to quit, ask your health professional how a combination of natural ingredients can assist with the second step.
1. Balch, Phyllis A. Prescription for Nutritional Healing. P. 709
2. Canadian Heart and Stroke Foundation. http://ww2.heartandstroke.ca
3. Balch, Phyllis A. Prescription for Nutritional Healing. P. 709
Revitalize Through Cleansing
by Brenda Watson, N.D., C.T.
In our fast paced society, a lack of energy has become an everyday occurrence. Many people blame lack of sleep, but an overload of toxins in the body can also drain the body of energy. Everyday Canadians ingest and inhale toxins from different sources including factories, trucks, and pesticides. This toxic overload starts off as a decrease in energy, but eventually leads to chronic health problems.
If you suffer from low energy, performing an herbal cleanse can help you regain the energy you have lost. Cleansing increases energy by;
• Removing toxins. This allows the body to operate more efficiently, thereby increasing energy.
• Working to improve the overall functioning of the digestive system.
• When the digestive system is working efficiently, we can fully absorb all of the nutrients in our food, including essential nutrients which the body
requires for energy.
To increase energy, use a cleanse which stimulates all 7 of your body’s channels of elimination (the liver, lungs, colon, kidneys, blood, skin, and lymphatic system). It is extremely important when cleansing to ensure you are taking extra fibre such as a mixture of flax and borage seed. Fibre absorbs toxins in order for them to be removed from the body.
By cleansing the entire body of toxins, you can revitalize your body and get back that long lost energy.
Essential Fatty Acids
Choosing the right EFA supplement for you
Over the last several years, the popularity and consumer awareness of essential fatty acids has been on an exponential increase. Previously, consumers had been taught to shun all fats, making no distinction between “bad” fats or “good” fats. The research emerging on the benefits of “good” fats, however, proved to be too extensive for health professionals and the media to ignore. Now a growing percentage of consumers are taking the step of supplementing their diets with these vital nutrients.
Essential fatty acids (EFAs) are indeed essential. They are needed for maintaining cell wall and membrane structure, energy and hormone production and normal functioning of the brain, nerves and eyes. Further, studies show that EFAs help us deal with such serious health issues as heart disease, rheumatoid arthritis, diabetes and mental disorders.1 The most important fatty acids are ALA (alpha linolenic acid), GLA (gamma linolenic acid), and Omega-3 fatty acids (including EPA and DHA).
With the increasing popularity of EFAs, the choices for consumers have also become more difficult. The “wall of supplements” at your local health food store often has an over-abundance of choices. How can you choose the right EFA for you?
Multi-EFAs: A good place to start
The best place to start when choosing an EFA supplement is to consider your own health needs. If you are a generally healthy individual, without any major health concerns and just wanting to take an EFA supplement for daily insurance, then a multi-EFA may be the best choice for you.
Selecting a multi-EFA supplement is the most convenient way to get the essential fats needed for everyday health. A multi-EFA is to good fats what a multi-vitamin is to vitamin supplementation. And like a multi-vitamin, a multi-EFA should be taken everyday. Look for a multi-EFA that contains a full spectrum of omega 3, omega 6 and omega 9 fatty acids. The oils used to get a complete blend of EFAs are most commonly sourced from a combination of the plants borage and flax, and fish found in deep, cold waters.
With certain health issues, you might consider a more specific single EFA or even rotating use of that single EFA together with a multi-EFA. The single EFA supplements and their key uses include:
Fish oil supplements: Heart health, joint health and brain health.
GLA supplements (borage oil or evening primrose oil): PMS symptoms, skin health, diabetic neuropathy, and joint health.
ALA and lignan supplements (flax seed oil): Heart health, digestive health and some PMS symptoms. Flax seed oil should also be considered by those who do not tolerate or eat fish, as ALA is converted in the body to EPA and DHA omega-3’s.
1. Gittleman, Anne Louise “Get your healthy fats the easy way.” March 2001. www.fatsforhealth.com
Digestive Health
The role of stomach acid
It is estimated that almost one-third of Canadians suffer from low stomach acidity.1 This condition occurs when an individual’s stomach is unable to produce a sufficient amount of stomach acid (hydrochloric acid) for the proper functioning of the digestive system. Baby boomers and seniors are the groups most commonly afflicted by low stomach acidity, as aging and the frequent use of medications can reduce the stomach’s acid producing capability.1
Common signs of low stomach acidity are reflected in a variety of poor digestion symptoms. Bloating, belching and flatulence after meals, indigestion, heartburn, diarrhea or constipation, undigested food in the stool, and food allergies are all associated with insufficient stomach acid.
There are serious health concerns that can result from low stomach acidity. One is the poor absorption of minerals and vitamins, particularly calcium, iron, vitamin B12 and folic acid. Just recently, certain ulcer drugs that lower stomach acid production were linked to a 41% reduction in calcium absorption in women.2 Poor absorption of minerals and vitamins can lead to malnutrition and a host of health problems. A second concern is that low stomach acidity has been found to adversely affect the immune system of seniors. Because food borne bacteria and parasites thrive in an environment of low stomach acidity, risk of a related infection is increased.3
Many health care professionals recommend betaine hydrochloride supplementation to maintain proper stomach acid production. Betaine hydrochloride is a vitamin-like nutrient found naturally in grains and contains hydrochloric acid.
One way to alleviate digestive problems is to supplement with a full spectrum digestive enzyme containing added betaine hydrochloride. A full spectrum digestive enzyme typically contains a complex of enzymes to break down the major food substances – proteins, fats, carbohydrates, lactose and plant materials. The addition of betaine hydrochloride to such a supplement will help those with low stomach acidity by ensuring a more productive digestive environment. Betaine hydrochloride also helps to activate enzymes for improved digestion. For a more serious stomach acidity problem, your health care professional may recommend a high dose betaine hydrochloride supplement.
1. Cathy Wong, N.D., Alternative Medicine.
1. http://altmedicine.about.com/cs/digestiveproblems/a/LowHCL.htm
2. American Journal of Medicine (2005; 118; 778-81)
3. US Food and Drug Administration, Seniors and Food Safety (May 1999)
What Makes a Great Multivitamin with Minerals?
By Lorna R. Vanderhaeghe
Scientists at Harvard Medical School have advised all adults to take multivitamins with minerals every day to help prevent deficiencies of nutrients that may contribute to a multitude of health problems. Suboptimal levels of folic acid and vitamins B6 and B12, deficient levels of calcium and vitamin D, can all contribute to degenerative disease.
While the market is flooded with multi-nutrient formulas, many contain only Health Canada’s recommended dietary allowance of vitamins and minerals. While those amounts may be sufficient to prevent diseases such as scurvy, we know that vibrant health requires nutrients in optimal amounts.
Research also shows that the body more readily uses certain forms of vitamins and minerals than others. Many vitamin combinations on the market today use the cheapest available forms of vitamins and minerals or worse yet, don’t label what forms are found in the pill. Make sure you purchase nutrients from a reputable company that manufactures under good manufacturing processes (GMP) and that also third party independently tests their finished nutrients for potency and purity. Make sure the label states the type of nutrient and the quality. Your multinutrient formula should disclose the source of its ingredients. For example, instead of just saying magnesium, the label should say magnesium (as citrate, oxide or chelate).
Is your multinutrient formula in capsule form? Most people find capsules easier to digest. Or better yet, does your formula contain betaine hydrochloride to help digest the nutrients? The formula should be designed for your unique needs. If you are a woman you will need different nutrients than a man.
You can’t get all your nutrients from food, for example, to get 1000 micrograms of folic acid, the level that has been shown to be beneficial for certain ailments, you would have to consume over 40 pounds of oranges every day. To obtain the recommended daily 100-microgram dosage of selenium, you would have to consume 1 pound of garlic every day! To match 500 milligrams of magnesium, you would need to eat over six pounds of green peppers or nearly five pounds of carrots every day. No one is eating enough fruits and vegetables to get adequate nutrients so we have to supplement with a good multinutrient formula.
FemmEssentials is formulated for a woman’s special needs. This complete multinutrient formula contains all the nutrients you need for optimal health. FemmEssentials is conveniently packaged in individual packets that you can just pop in your purse. Every third batch is independently tested for purity and potency. FemmEssentials, formulated with care, by a woman for women. For more information go to www.hormonehelp.com.