Women's Voice Magazine Volume 3 by Women's Voice Magazine

WOMEN’S VOICE

™

REAL solutions by REAL physicians for REAL women’s needs ™

Fibromyalgia A CLINICAL PERSPECTIVE

BY DR. GAETANO MORELLO, ND

Stubborn

Weight

Problems? Could it be

WEIGHT

SET POINT? VOLUME 3

J BY DR.

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what’s inside 18

COVER STORY

REAL solutions by REAL physicians for REAL women’s needs ™

7 Cuddle Up With D

– by Dr. Marita Schauch, ND

christie brinkley’s natural beauty tips

Reset Your Understanding of Weight Set Point

Fibromyalgia Part 1

– by Dr. Gaetano Morello, ND

– by Dr. Julie Reil, MD

8 Effective Ways to Prevent and Treat Mental Health Disorders – by Dr. Karen Jensen, ND

27 Beauty Essentials

30 Cold & Flu Quashers – by Dr. Kate Rhéaume, ND

45 Fishing for Healthy Fats

– by Karlene Karst, RD

49 How Chronic Stress Batters Your Immune System

– by Dr. Marita Schauch, ND

Sleep Disorders

– by Dr. Karen Jensen, ND

WINTER 2018 | WVMAGONLINE.COM

MEDICAL & SCIENCE EDITORIAL ADVISORY COMMITTEE At Women’s Voice, we are committed to providing our readers with real health solutions from real physicians. To ensure our editorial excellence, we have assembled medical professionals who are dedicated experts and leaders in natural health to serve on Women’s Voice Medical and Science Editorial Advisory Committee.

DR. KAREN JENSEN, ND

DR. MARITA SCHAUCH, ND

Dr. Karen Jensen is the author or co-author of seven books, and her most recent is Women’s Health Matters: The Influence of Gender on Disease. Dr. Jensen was in clinical practice for 25 years and although she is currently retired from practice, she continues to lecture and to write books and articles on the naturopathic approach to wellness.

Dr. Marita Schauch is the author of two books Making Sense of Women’s Health and Collagen Myths & Misconceptions. She also co-authored The Adrenal Stress Connection. In addition to her clinical practice, she lectures across North America educating people on positive lifestyle choices. .

KARLENE KARST, RD Karlene Karst is a leading expert in nutrition and natural health. Karlene holds a BSc in nutrition and is a registered dietitian. Karlene is the author of several books and is a highly sought-after, enthusiastic, and passionate individual who has appeared on QVC, Access Hollywood, and Canada AM.

DR. JENNIFER DYCK, ND Dr. Jennifer Dyck is a licensed naturopathic doctor. She earned a Bachelor of Science in Biology with distinction from the University of Victoria and completed her professional training at the Boucher Institute of Naturopathic Medicine in New Westminster, BC.

DR. ARYA SHARMA, MD

DR. KATE RHÉAUME, ND Dr. Kate Rhéaume graduated from McMaster University and completed her professional training at the Canadian College of Naturopathic Medicine in Toronto, class of 2002. She followed with a two-year residency during which she taught classes and supervised at various teaching clinics.

Dr. Arya Sharma, MD/PhD, FRCPC, is Professor of Medicine and holds the Alberta Health Services Chair in Obesity Research and Management at the University of Alberta. He founded and is currently Scientific Director of the Canadian Obesity Network and Past-President of the Canadian Association of Bariatric Physicians and Surgeons.

DR. JULIE REIL, MD

DR. RUDOLF BAUER, PhD

Dr. Julie Reil is an internationally recognized physician, health and nutrition advocate, speaker and Women’s Voice author. She developed the Genityte® urinary incontinence procedure and the Triple Tone Treatment®. Dr. Reil founded Shiloh Medical Clinic in Billings, Montana.

Dr. Rudolf Bauer’s expertise is in natural product chemistry, analysis, and bio-assay-guided isolation of constituents from medicinal plants. As a member of two expert groups on herbal drugs of the European Pharmacopoeia Commission, he is actively involved in the development of monographs for the European Pharmacopeia.

DR. GAETANO MORELLO, ND

MICHAEL LYON, MD

Dr. Gaetano Morello is a published author and licensed naturopathic physician. Recently he has been appointed as a Clinician at the newly created Complex Chronic Disease Program located at BC Women’s Hospital in Vancouver. He is the first naturopathic doctor to hold such a position at a major North American hospital.

Dr. Michael Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary fibre, and blood sugar regulation. He is Board Certified in Obesity Medicine through the American Board of Obesity Medicine and he completed a three-year family practice residency in 1988.

Editor: Nancy Cheeseman Editorial Assistant: Brinda Navjee Art Direction: Stephen Rank Art Direction Assistant: Beata Stolarska

EDITORIAL NOTE

• DR. KAREN JENSEN, ND

The information in this magazine is for educational purposes only. It should not be used as a substitute for the advice of a qualified and licensed practitioner or health care provider. Articles in Women’s Voice are copyrighted and must not be reprinted, duplicated, or transmitted without permission.

• KARLENE KARST, RD

PUBLISHED QUARTERLY BY Contact Info:

Women’s Voice™ is a registered magazine in Canada and the United States. Canada: 1811559 / USA: 87249676 Real Solutions by Real Physicians for Real Women’s Needs™

Assured Natural Distribution, Inc. 104–3686 Bonneville Place Burnaby, BC V3N 4T6 Phone: 1-844-384-7502 Fax: 1-844-384-7503 ADVERTISING POLICY Only products exclusively distributed to natural health food stores will be advertised in this magazine.

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EDITORIAL ADVISORY COMMITTEE At Women’s Voice, we are committed to providing our readers with real health solutions from real physicians. To ensure our editorial excellence, we have assembled medical professionals who are dedicated experts and leaders in natural health to serve on Women’s Voice Editorial Advisory Board:

• DR. KATE RHÉAUME, ND • DR. JULIE REIL, MD • DR. GAETANO MORELLO, MD • DR. MARITA SCHAUCH, ND • DR. JENNIFER DYCK, ND • DR. ARYA SHARMA, MD • DR. RUDOLF BAUER, PhD • DR. MICHAEL LYON, MD Cover Photo: Anna Gunselman

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DISCOVER MORE ABOUT YOUR “THREE BRAINS” Nutrients from whole foods and supplements are effective ways to prevent and treat many mental health disorders associated with imbalances between the three brains. – Dr. Karen Jensen, ND

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CUDDLE with D 3 UP BY DR. MARITA SCHAUCH, ND

When you think of vitamin D, what image pops to mind? I’ll bet it’s a big glass of milk. But, the latest research could soon have us instead associating vitamin D with hearts and flowers, romantic walks on the beach… love! In addition to the long-touted claims of “stronger bones and teeth”, we now know that vitamin D plays a key role in both sex hormone production and mood. So, if you and your significant other are feeling more like room mates than lovers of late, you might be among the estimated 77% of North Americans who don’t get enough vitamin D. If you and your health care practitioner agree that’s the case, a vitamin D3 supplement could be exactly what you need to spice things up at home! Certainly that’s the first line of defence I offer to my patients complaining of low libido or diminished sex drive. When women are deficient in vitamin D, it reduces estrogen levels. A study presented at a 2015 meeting of the American Urological Association showed that low vitamin D also drives down testosterone levels in otherwise healthy, middleaged men. What’s more, in both men and women,

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a lack of vitamin D diminishes the body’s ability to produce feelgood brain chemicals including dopamine and serotonin, the ones that guard against mood disorders including seasonal affective disorder (SAD). Yes, it could be that SAD is just a symptom of a vitamin D deficiency! Putting all of this data together, it should come as no surprise that in the winter, when there’s less sun available to help us produce vitamin D and support our healthy brain chemistry, we’re more interested in curling up with a good book than with our partners! Indeed, instead of feeling “up” and optimistic, we may well be more blue, anxious, and irritable in the darker months – and feelings like these don’t set the mood for romance, either. So next time you find yourself wondering whether your share of sexy interludes have passed you by for good… don’t wonder about the Viagra-like drugs that are available by prescription for men and women alike.

Effective Ways to Prevent and Treat

Mental Health Disorders By Dr. Karen Jensen, ND

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Thanks to an emerging science called epigenetics, researchers have learned that DNA no longer determines destiny – we each have the ability to influence how our genes express themselves. With healthy lifestyle choices, stress reduction, and nutritional supplementation, we can actually alter genetic expression, and help our brains both heal and regenerate. To attain and maintain the “optimal you” requires careful attention to how all three of our brains are functioning, and how they work together. Fortunately, there are many individual supplements that provide daily support for our three brains – so many, in fact, that it can be difficult to determine which of five or six supplements will be most supportive of our individual needs! To take the guesswork out of it, I recommend the Daily Brain Kit to my patients. It provides some of the most important nutritional supplements in an all-in-one packet. Daily Brain contains phosphatidylserine, curcumin, omega-3 fatty acids, grapeseed extract, and probiotics.

■■ Omega-3 Fatty Acids provide anti-inflammatory benefits to all three brains, play a role in gut microbiota metabolism, and support cognitive function and mood regulation.

■■ Curcumin has potent antioxidant

15–25% of North Americans aged 65 or older have some degree of cognitive impairment. It is estimated that 5.3 million people in the US have Alzheimer’s disease and by 2020 that number is expected to reach 7.1 million, representing a 45% increase in less than a decade.

enhance mood and memory ability, and protect against age-related memory decline. Phospholipids are water-soluble, phosphoruscontaining substances that contribute to the development, function, protection, and repair of the nervous system.

and anti-inflammatory properties to help support all three brains against disorders such as the inflammatory ■■ Grapeseed extract contains powerful antioxidants that destroy cause of depression, dementias, free radicals, a cause of cell heart disease, and irritable bowel damage that contributes to aging disorders. as well the development of many ■■ Phosphatidylserine (PS) is an health problems. important phospholipid that can

WINTER 2018 | WVMAGONLINE.COM

■■ Probiotics support the gut microbiota and help protect against imbalances in gut-brain communication. Newer research suggests that probiotics provide significant antioxidant protection and lessen the risk of developing a number of oxidative and inflammationbased conditions that can afflict all three brains.

Lifestyle Factors The Mediterranean diet, consisting of foods rich in omega-3 fatty acids, offers great support to those of us seeking to maintain optimal brain function. It emphasizes on whole grains, fresh fruit and vegetables, fish, olive oil, garlic, and moderate wine consumption. Studies show that eating a Mediterranean-style diet both fights and prevents inflammation, heart disease, cancer, and diabetes. Those who adhere to this diet also have larger brain volumes in both gray and white matter, indicating that the Mediterranean menu’s antioxidant and anti-inflammatory effects prevent brain atrophy and preserve cognition.

■■ Water, Water, Water… is essential for optimal brain function. Water prevents dehydration, and increases blood circulation – factors that stave off cognitive decline and nerve damage. Even mild dehydration has been shown to affect mental performance.

■■ Exercise. In addition to the dietary components and nutritional factors necessary for the health of our three brains, exercise has been promoted as a possible preventer of neurogenerative disease. This includes both physical exercise and brain exercises! Aerobic exercise has been linked to significant increases in brain volume and cognitive functioning in older adults. It is believed that exercise has an antiinflammatory effect that promotes brain health.

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Nutritional

Supplements for Memory Problems

In addition to the Daily Brain Kit, additional supplements can be employed based on individual needs. For example, since inflammation is proving to be one of the main causes of various health problems in all three brains, including memory disorders, a person may want to consider adding an inflammatory and cognition formula.

Brain Defence contains ashwagandha to help prevent stress-induced inflammation, bacopa for cognition along with two other very powerful anti-inflammatory herbs, chamomile and boswellia.

Brilliant Mind™ contains phosphatidylserine, essential fatty acids, and phosphatidylcholine, alpha-glycerophosphorylcholine (alpha-GPC), and green tea extract. Phosphatidylcholine is required for the synthesis of the brain neurotransmitter acetylcholine. A deficiency of acetylcholine is thought to be a common cause for brain aging and memory decline. Alpha-GPC is a very valuable source of choline, and green tea extract is a powerful antioxidant that protects from free radical damage which contributes to brain aging and neurodegenerative disorders. Brilliant Mind can be considered added insurance with the use of the Daily Brain Kit and Brain Defence, especially for those who are noticing memory loss in themselves or in family members. With healthy lifestyle choices, stress reduction, and nutritional supplementation, we can give our three brains a fighting chance to heal and regenerate. This is not an alternative approach – it’s fundamental and crucial to optimal brain health! Watch for future articles on the three brains.

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RESET YOUR UNDERSTANDING OF

WEIGHT SET POINT BY DR. JULIE REIL, MD

ust how much control do we have over our weight? If you’ve been following weight loss science for a while, you may think “not much.” Two or three decades ago, there came on the weight loss scene a finding that many found discouraging: that our bodies have a “set point,” a weight that our bodies will fight to maintain. In general, the term means we inherit our body type genetically. For example, because my heritage is German, I and others in my family seem pre-destined to be thick and sturdy, like my ancestors.

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Scientists determined that weight set point is managed by the body’s metabolism, which sets a ratio of lean body mass to fat that fluctuates within a 10-pound range. We could also refer to this as the metabolic set point, because our bodies will adjust their metabolism to stay consistent with their genetic programming. Yes, that means what it sounds like. When we reduce our caloric intake, our bodies adjust our metabolism, slow it down, to hold a current weight, give or take about 10 pounds.

The good news – the weight set point can be modified! Researchers in the field of nutritional genomics have been looking at the effect of nutrition on genes. They have learned that weight set point isn’t fixed, but, in fact, can be changed as the result of a change of environment. Changing your environment, primarily by adjusting your nutrition and exercise, can reset certain genes – the ones that govern metabolism and weight. By taking charge of your health, balancing hormones through better nutrition, making healthy dietary choices, and letting go of stress, you create changes in metabolism that result in positive changes in your genes. And yes, this can improve your chances of weight loss. It can also prevent disease and help you feel better and achieve optimal health!

TAKE CHARGE

TO REBALANCE AND RESET Rebalance your

HORMONES ■■ Lay a good nutritional foundation for hormone production each day with: ♦ Multivitamin with minerals ♦ Vitamin D3 ♦ Omega-3 fatty acids. Favourable research results also indicates the benefits of taking pre- and probiotics to fight metabolic syndrome and weight gain. ■■ Eat foods rich in phytoestro gens each day: nuts and flaxseed oil, legumes, fruits, and vegetables.

■■ Avoid xenoestrogens found in plastics (such as plastic water bottles) – drink filtered water from glass containers instead. ■■ Choose beauty products that do not contain xenoestrogens. Use shampoo, conditioner, body lotions, and other products whose labels declare them to be xenoestrogen free, such as WomenSense® Clean Body Care line.

Rebalance your

NUTRITION ■■ Start each day with 25 g of healthy protein. ■■ Incorporate healthy protein and healthy fats into each meal (such as avocado, organic butter, olive oil, lean meats, eggs, and nuts). ■■ Consume a quantity and variety of fruits and vegetables.

Endocrine disrupting chemicals (EDCs), often called xeno estrogens, mimic the effects of natural estrogen produced in the body. Many common household products contain xenoestrogens – (plastic water bottles, styrofoam, chemical household cleaners, perfumes, air fresheners, deodorants, cosmetics, dryer sheets, and more).

WINTER 2018 | WVMAGONLINE.COM

Rebalance your

STRESS ■■ Make scheduled quiet time away from noise and electronics. ■■ Combat stress by supporting the gut microbiome with probiotics, and the adrenal glands with supplements that contain natural herbal adaptogens (AdrenaSense®). ■■ Spend time with friends and family. ■■ Practise gratitude.

Rebalance for

WEIGHT LOSS and MAINTENANCE

DOES YOUR SET POINT INCREASE WITH AGE? For most of us, the conditions are ripe for just that. Our society is more and more sedentary, our diet is refined with food that is “fast” and lacking well-rounded nutrition, and our environment is one of “toxic overload.” All these factors contribute to increases in weight set point for young and old. Obesity is rising dramatically in North America. The findings and conclusions reported in clinical research on obesity and metabolic syndrome are alarming. At a time when access to healthy food is easier than ever before, it appears that many people continue to choose highly refined, cheap and nutrient-deficient foods. Busy lifestyle and economic factors also contribute to people buying cheap fast food to feed their families. The problem of increasing weight gain and the health problems that accompany this lifestyle will not be solved until these conditions improve.

■■ Adhere to a basic plan that includes walking or exercising daily, avoid refined and fast foods, and reduce your intake of sugar and other refined carbohydrates. ■■ Avoid chemicals, pesticides, and pollutants found in plastics, especially bottled water. Choose glass containers for food consumption and storage. ■■ Find and maintain consistency. According to new data taken from an ongoing US cancer-prevention study for older Americans, regular walking, even if minimal, was tied to a lower death risk (American Journal of Preventive Medicine, online journal, Oct 19, 2017). Yes, walking is enough – if you do it regularly! It’s also free and it doesn’t require any skill or equipment, except a good pair of walking shoes. Plus, walking with a friend has great social benefits too, and it can be a big help in sticking with an exercise plan.

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I share with my patients every day that your set point can be reset! Others have done it, and so can you. Daily choices and decisions to balance nutrition, exercise, and reduce stress really will make a difference. So, create your plan and stay consistent – it will pay off not just in maintaining a healthy weight, but in experiencing more energy, better sleep, improved mood, and higher self-esteem.

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You may know her from the cover of Sports Illustrated (three times)! But, Christie Brinkley is also a dedicated: Mom. Model. Artist. Writer. Photographer. Designer. Actress. Philanthropist. Environmentalist. Equestrian. Busy woman! So we really appreciated the time Christie spent with Womenâ&#x20AC;&#x2122;s Voice sharing her advice on how to look positively beautiful!

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Q&A with CHRISTIE my perfe perfect Polyphenols! 20

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hristie, why did you C decide to share your natural beauty tips now? A: I can hardly believe I am saying this, but I’ve worked as a model for over 45 years and I’ve had the good fortune of working with some of the brightest scientific minds in the fields of molecular biology, skin care, exercise, nutrition, and anti-aging. Now, I feel I’ve finally arrived at the perfect “formula” for feeling great and looking as good as you feel. And let me say that everyone wants to look good. (You too, men!) To radiate health. To look years younger than we actually are. It’s not vanity, just human nature to want to appear vibrant and feel healthy. I now know we have a lot more control over how we look and feel than we could have ever imagined. Science proves it. My hope today, is to share this information so you put all this knowledge to work for you, too!

I notice that everything you advise has a “vegetarian” angle to it. Why?

at my parents’ home. Reading that book at 13 profoundly changed my life and my eating habits. I went on to raise my children as vegetarians. Fifty years ago there was not much information on the health benefits of being a vegetarian, but fast forward to 2017 and the science is overwhelmingly positive regarding the health benefits of eating less meat. It is better for the environment too! In my book Timeless Beauty, I share my belief that good nutrition, nonGMO food and knowing what’s in your food, are all critical components to health and exceptional aging. I also believe food is medicine. My hope is to share some of my secrets to healthy aging to help you look and feel your best. Please keep in mind, what I’m going to share with you is based on real science, not wishful thinking or any overly hyped marketing claims. I’m at the point in my life where I believe that I’ve earned the right not to settle for anything that’s not genuine. The same goes for you!

A: I became vegetarian as a young teen after reading a description of an animal slaughterhouse in a book

Fruits Apples Apricots Blackberries Blueberries Cherries (sweet or sour)

Chokeberries Blood oranges Navel oranges Tangelos Tangerines Cranberries Currants (black or red)

Dates Elderberries Gooseberries Grapes (red or purple) Kiwi Lemon Lingonberries

Limes Mangoes Nectarines Peaches Pears Plums Prunes Pomegranates

Quinces Raspberries Rhubarb Raisins Strawberries

Why do you put nutrition at the top of your list? A: You eat three times a day! And everything you put in your body has an effect, good or bad. So good nutrition is an absolutely essential element of beauty. But not all foods are created equal. Some, in particular, pack a

much larger punch when it comes to boosting beauty. These foods I call “perfect polyphenols.” They do more than give me energy, they seek out and destroy the free radicals that try to make life miserable for my cells! You see, these fantastic natural foods contain high levels of polyphenols, nature’s potent antioxidant. So I always try to

include at least two of these foods at every meal. The best part is, you eat most of them raw, so there’s no cooking time at all. And they taste great, too. I call it eating beautifully. (See my list below)

1taking it

2 exercising at

Exercise should be fun, especially aerobic exercises. Weather permitting, I get out in the fresh air. Meeting up with friends makes exercise even more enjoyable!

I live on Long Island, and the winters get pretty cold here. If I don’t have time to get to the gym, I’ll find as many ways I can to get the blood pumping without ever leaving the house.

outdoors

home

• Walking • Skiing

• Total Gym *more about that later

• Swimming

• Dancing (All you need is music and 10 minutes!)

• Hiking

• Jumping rope

• Jogging

• Walking around the house doing swimming strokes (it sounds silly, but it works!)

• Riding a bike

• Calisthenics (such as squats and jumping jacks)

Vegetables Artichokes Broccoli Celery (go for the hearts) Corn Eggplant

Fennel Garlic Greens (dark, leafy) Kohlrabi Leeks Lovage

Onions (red, white, yellow) Peppers (small, hot) Parsnips Peas (green or English)

Red cabbage Rutabagas Scallions Shallots Spinach (raw) Sweet potatoes Tomatoes Watercress

Legumes, Nuts, Seeds Almonds Cashews Chick peas Black beans Black-eyed peas

Pinto beans Red kidney beans Fava beans Flaxseeds Hazelnuts Lentils Nut butters Pecans

Peanuts Pistachios Pumpkin seeds Snap beans Sunflower seeds Walnuts

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People know you from the Total Gym, and assume you work out like crazy. True? A: I like the image, so maybe I shouldn’t answer! The truth is, I try to get about 20 minutes of exercise a day. Some days maybe a bit more, but nothing obsessive. Look, exercise makes me look better, feel better and be healthier. And the big bonus is that exercise puts me in a great mood. Exercise gets the nutrient-rich blood flowing to all the right places, makes you functionally stronger, gives

Christie’s TOP 5 at-home exercises My trainer, Ari Weller gave me these fantastic exercises. They all focus on building up the strength you need to prevent injury and keep you fit for all the sports and activities you love.

The big bonus is that exercise puts me in a great mood. you more stamina and makes you feel younger. How can you argue with such bountiful benefits!

Do you stick with the same exercise routine every day? A: No way! Variety in exercise keeps it fun. Otherwise it gets boring and seems

Dynamic plank

Reverse pushup

(Targets your core muscles)

(Targets your chest, shoulders and arms)

Hold for 30–60 seconds. For more of a challenge, put your elbows 5–10 inches in front of you. Then try to “tug” (not actually move) your elbows back to your toes.

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This one sets up like a plank or a regular pushup, but starts at the top. Lower yourself slowly to the floor, continuously pressing your hands and feet into the floor. When you reach the bottom, do not push back up, lower yourself to your knees and repeat. Try 8–12 reps.

Resistant band pulls (Targets your upper back, posterior deltoids) Hold a mediumresistance band, with palms facing up, at shoulder height and shoulder width apart. Start by drawing your shoulder blades toward the middle of your back, then stretch the band until it touches your chest. Bring slowly back to the “start” position and repeat 8–12 times.

like a chore. I love to mix it up and try as many different activities as possible. The most important thing is to get your heart pumping and your muscles working. Remember, you don’t have to spend hours in the gym. I do many of my exercises right in my own home. If I’m working at my desk, I’ll take a break every so often and perform one of the exercises my trainer gave me (I’ll share some with you below), then return to my desk. I’ll do this throughout the day. So, get motivated and get moving!

Glute hinge

Quad clock

(Targets your glutes and hamstrings)

(Targets your quads and hips)

Start in a normal standing position. Slightly bend both legs. Slide one leg back about 12–18” with the heel coming off the ground. Cross your arms at your chest. Without changing the position of your legs, “hinge” your upper body down until your back is almost horizontal to the floor. Take 3–5 seconds to both lower and raise your torso.

Picture a 6” foot circle on the floor. Now stand directly in the centre. Now imagine the circle is a big clock face. While standing, pretend your legs are the hour “hand” of a clock. Slightly bend the stationary leg (left), and push the right leg out to 12:00 and return (10 times). Repeat pushing your leg out 3:00, 6:00, and 9:00 (right leg goes behind stationary leg.) Repeat on the other leg.

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WHAT ARE XENOESTROGENS? Xenoestrogens are chemicals also known as endocrine disruptors that may interfere with our natural hormone balance. Xenoestrogens are found in many personal care products like lotions, shampoos, and perfumes in the chemical forms like parabens, sulfates, phthalates, propylene glycol, petrochemicals, and silicones. WomenSense Clean Body Care products are xenoestrogen free, nourishing your skin and body from head to toe. Our products are vegan friendly and not animal tested.

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Receive $5 off any WomenSense Body Care products. Valid until February 28, 2018

TO THE RETAILER: Assured Natural Distribution Inc. will reimburse the full value of this coupon plus our specified handling fee providing you accept it from your customer on the purchase of the product specified. Other applications may constitute fraud. Applications for reimbursement received after 6 months from expiry date, as indicated below, will not be accepted. Failure to send in, on request, evidence that sufficient stock was purchased in the previous 90 days to cover the coupons presented will void coupons. Coupons submitted become the property of Assured Natural Distribution Inc. Reimbursement will be made only to retail distributors who redeemed coupons. A reduction in any applicable taxes payable is included in the coupon face value. For redemption, mail to: Assured Natural Distribution Inc., Box 9750 Lakeshore West PO, Oakville, ON, L6K 0G5. Limit one coupon per purchase. Offer valid only in Canada. In-store purchase only – no copies or facsimiles – Coupon Expires: February 28, 2018.

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my top four

essentials 1

BioSil™ Hair Skin Nails

Exfoliation

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I try never to miss a day of exfoliation, that’s why I created a special daily exfoliator in my skincare line, Christie Brinkley Authentic Skincare (christiebrinkleyauthenticskincare.com), that’s gentle enough to use daily. I exfoliate for three reasons: First, it helps “scrub off ” the toxins accumulated throughout the day. And I’m no softie here, I lather up and rub as if I’m polishing a shoe! Second, exfoliation allows my moist urizer to penetrate better and work more effectively. Third, it makes my foundation and blush go on more smoothly. Plus, I just love that smooth feeling of my skin after a good scrub!

Photo: Anna Gunselman

I’ve never endorsed a beauty supplement before – and believe me, I’ve been approached hundreds of times. I thought I should try to get everything I need from food – and besides, anything I had tried had failed to work. BioSil is different. What attracted me to it in the first place was the stunning results of their clinical trials. But what really got me hooked were the results I was seeing in my mirror. I now understand the importance of regaining lost collagen, adding new collagen, and protecting my existing collagen from breaking down. BioSil is first on my list because it gives you the ability to “un-do” the damage to your skin, hair, and nails. What’s more, BioSil is the only product that has the ability to build the “three proteins” essential for true genuine beauty – collagen, elastin, and keratin. BioSil gives my skin a beautiful elasticity, a smoothness and a glow, while making my hair thicker and nails stronger.

Moisturizing

Sunscreen

I moisturize not only my face, but my neck, ears, décolletage, and the back of my hands as well. It’s not your imagination, the body really does get drier and flakier as we age. Over time, our oil-producing sebaceous glands slow down. Less oil means more dehydration. The environment takes a toll, too, with the low humidity of winter and the drying effect of the hot sun in summer. Dry skin certainly isn’t dangerous, but it’s itchy, it makes wrinkles more visible, and it can give your skin a sallow look. I found that the type of moisturizer that worked for me in my 30s and 40s, wasn’t quite enough when I hit 50. I now use moisturizers that contain “moisture-trapping” humectants like vegetable glycerin.

Christie’s

FINAL thoughts

Count me in! Look, why invite danger? I spend a lot of time outdoors. Putting on sunscreen takes me about one minute and lets me enjoy the sun without suffering from it. The truth is, photoaging (sun damage) is the number one factor in aging our skin. It’s ruthless, relentless, and we all know the signs: Those unwanted, “permanent” laugh lines. The overly defined furrows on our foreheads. The extra uninvited fine line that just happens to appear on a cheek one morning. Add to that the sag lines, crow’s feet, and the aforementioned dry skin – enough! Fortunately, BioSil helps undo the damage. But I use sunscreen every single day, even when it’s cloudy, to help prevent damage to begin with. Use SPF 30 at minimum. My Christie Brinkley Authentic Skincare sunscreen “IR Defense” not only protects me outdoors, but protects me indoors from infrared rays.

Do the things you can do with consistency.

Making any change in life can be difficult – we’re all creatures of habit. So in the beginning, take small steps. Do the things you can do with consistency. Remember the tortoise, slow but steady got the job done. Believe me, once you start looking better, feeling better, and having a lot more energy, you’ll have all the inspiration you need to keep pushing the limits!

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Achieve the impossible dream Sleep more soundly

Wake up refreshed

Fall asleep more quickly

Natural Factors Tranquil Sleep Helps relieve mild insomnia and calms nervousness This fast-acting and very safe sleep formula can help you fall asleep more quickly, stay asleep, sleep more soundly, and wake up feeling refreshed. Tranquil Sleep combines L-theanine with 5-HTP and melatonin. These ingredients exert a gentle yet powerfully synergistic effect to promote restful sleep and calm nervousness. These ingredients are supported by extensive research for their role in treating insomnia.

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essentials 1

Available exclusively in natural health stores

Hair Skin Nails

Exfoliation

Moisturizing

Sunscreen

BioSil™ is clinically proven to reduce wrinkles, increase skin elasticity, thicken and strengthen hair, and strengthen nails. BioSil is not “made out of collagen,” it generates collagen (along with the other beauty proteins, elastin and keratin) through your body’s own natural pathways. That means the collagen you add is collagen with your own DNA fingerprint. That’s why BioSil helps you look beautiful, youthful, and healthy – naturally!

WomenSense® gentle facial cleanser provides effective cleansing without the perfumes and preservatives found in traditional health and beauty aids. Made with matcha green tea, WomenSense facial cleanser will soothe your skin by washing away impurities and makeup, leaving the skin feeling purified and invigorated.

WomenSense® botanical hand & body lotion provides daily nourishment and hydration for all skin types without the perfumes and preservatives found in traditional health and beauty aids. Made with organic avocado oil and shea butter to replenish and protect your skin’s natural resilience and moisture without synthetic chemicals.

WomenSense gentle facial cleanser is xenoestrogen free, vegan, non-GMO and gluten free.

WomenSense botanical hand & body lotion is xenoestrogen free, vegan, non-GMO, and gluten free.

Astaxanthin has been called the “internal sunscreen.” When taken in higher doses it can increase skin pigmentation, offering a natural sunshield. Natural Factors® Astaxanthin Plus protects the skin from premature aging and other health risks associated with UV exposure. Another good option is Natural Factors Pycnogenol – made from the highest quality French maritime pine bark. Pycnogenol offers potent antioxidant protection and inflammation support, so you will have less swelling and redness.

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SUPPORTS

NATURAL FOOD STORES WHO CARE Assured Quality Since the 1950s people are consuming more and more overprocessed, overrefined foods. Leaders of the natural health food industry have led the fight for better nutrition and continue to do so. They created the awareness of organic and fought against the unhealthy trends. They were criticized, mocked and attacked, but courageously refused to be discouraged. They stood up for what was right. AQN does the same.

Assured Natural The original natural health food stores brought us better natural food choices to nourish our bodies. AQN does the same. We support companies with local organic farms that don’t use any pesticides, even the ones permitted by law. We also believe that all natural products need to be guaranteed clean. We recommend ISURA™-tested products because they have passed the most rigorous testing in the world. AQN means Assured Quality Natural.

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Over 400 stores across Canada are proud members of AQN. Find your local independent health food store who cares

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COLD & FLU Quashers DR. KATE RHÉAUME, ND

There’s no denying it: cold and flu season is in full swing. Both colds and the flu are caused by viruses that are spread through casual contact, yet despite significant exposure, some people rarely get sick. Read on to discover the many natural ways to reduce your chances of catching whatever is going around and to treat the sniffles if they do strike.

AN OUNCE OF PREVENTION REGULAR HANDWASHING greatly reduces the transmission of viruses. No special antimicrobial cleansers are needed, just plenty of plain old soap and warm water.

REFINED SUGAR CONSUMPTION depresses the number and activity of the body’s white blood cells. Eliminate refined sugar from the diet to bolster immunity and improve your resistance to circulating viruses.

GETTING ADEQUATE SLEEP is critical to general health and immunity, in particular. Studies show that subjects deprived of sleep are more susceptible to developing upper respiratory illnesses like the common cold.

According to the theory of Traditional Chinese Medicine (TCM), you should be in bed by 11 pm for optimum health. TCM theory dictates that there is a protective energy that circulates outside the body during the day, but goes inside for a rest at 11 o’clock nightly, leaving us susceptible to being invaded by pathogens if we are exposed to the elements after that time.

IMMUNO-NUTRITION In addition to avoiding sugar, maintaining a healthy diet is essential to boost immunity. INCREASE VEGETABLE CONSUMPTION WITH WARMING SOUPS and stews and be sure to eat adequate amounts of PROTEIN. 30

VITAMIN C increases many aspects of immune system function, such as improving the integrity of the ground substance that holds our cells together. The reason why most respiratory viral illnesses begin with a sore throat is that the

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invading virus secretes a chemical to erode the ground substance in the throat and gain access to the bloodstream. Taking 1000 mg of vitamin C daily during the winter season will improve your resistance to viruses that attack the throat.

A POUND OF CURE

NEVER IGNORE A SORE THROAT. By the time you can feel the first tickle, the offending pathogen – usually a virus – has already been attacking you

THE OLIVE LEAF has been used medicinally by the Greeks and Romans since antiquity. Olive leaf extract was introduced to North America in the early 1990s for its antiviral and antibacterial properties. In vitro studies suggest that extracts of Olea europaea possess antiviral activity against influenza A,

for 24 hours. Take action by using a standardized ECHINACEA SUPPLEMENT. Echinacea, probably the most well-known immuneboosting herb, has fallen out of favour recently due to some bad press. Using non-standardized echinacea extracts or preparations of dried herb seriously flawed most of the widely publicized, negative studies. However, there is still a body of good scientific and clinical

evidence to support the use of the purple coneflower as a natural means to prevent and treat both colds and the flu. One study showed that participants who took standardized extract of Echinacea purpurea had fewer, shorter, and less severe colds than those who took a placebo. Choose a product that uses the fresh herb extract in liquid or gelatin capsule form, as drying echinacea destroys up to 80% of active ingredients.

one of the most common types of winter flu. Look for a product that is standardized to at least 15% oleuropein content and try one to four capsules daily at the first sign of cold or flu symptoms.

and immune system strengthener for nearly 4,000 years. Traditionally the dried root was made into a decoction or tea and sipped daily throughout winter. If you can’t find it in this form, look for it in tablets, liquid, or as a combination in the anti-viral tincture.

The ROOT OF THE CHINESE PLANT ASTRAGALUS has been used as a tonic

A medical miracle from the beehive, propolis, or “bee glue”, is the sticky substance that bees place at the hive entrance to sterilize swarm members as they come and go. Its ability to kill bacteria, viruses, and fungi earned it the title “Russian penicillin” as this substance was widely used in WWII by the Russian army to prevent and treat infected wounds. A few drops of concentrated PROPOLIS TINCTURE (look for labels that indicate 65% potency) can be mixed with water and used as a gargle for sore throats. High-quality propolis is quite thick and sticky, so beware of watery substitutes. Warning: do not take propolis or other bee products of you are allergic to bee stings.

Natural COLD & FLU FIGHTING PROTOCOL

Feel like you’re coming down with something? Try the following:

■■ Hydrate. Keeping mucous membranes moist will help defend against airborne and respiratory pathogens. Increase water or herbal tea intake by 8–10 cups.

■■ The amino acid lysine is best known for its ability

that provides at least 8 mg to prevent herpes outbreaks, but of allicin. it is also effective against a wide range of viruses. Take 1000 mg ■■ Vitamin C plays a major role up to three times daily. in immune enhancement. 500 mg per hour at the onset ■■ Garlic is one of nature’s of symptoms. strongest antimicrobial agents. ■■ Zinc, the healing mineral, helps If you can’t handle chewing defend against sore throats raw garlic or swallowing whole and sniffles. 2–8, 5 mg zinc cloves, try garlic capsules lozenges daily. to avoid the telltale breath. 1–3 tablets daily of a product

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ONLY THERACURMIN

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HAS 19 DOUBLE-BLIND CLINICAL STUDIES The truth is no other curcumin supplement has been validated by clinical studies. Most products in the marketplace quote generic research done on regular turmeric powder. THERACURMIN: Clinically tested so you know it works.

Not all curcumin products are equal. Numerous studies have been published so far on Visit us at naturalfactors.com or Theracurmin with additional studies underway. Clinical trials on the patented formula /naturalfactors @natura show proven benefits. Visit us a

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“ Theracurmin has shown better results in more double-blind, placebo-controlled studies than any other form of curcumin on the market. PERIOD.” – Kate Rhéaume, ND

THERACURMIN: All natural. Making Theracurmin even more special is its all-natural composition. Theracurmin is naturally produced using a patented process that retains the most important compounds in curcumin. These unique compounds produce powerful anti-inflammatory benefits. The process is entirely natural and no synthetic chemicals are used.

Theracurmin is recommended by naturopaths across Canada.

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Some of the Theracurmin double-blind clinical studies include: Bradford PG. Curcumin and obesity. Biofactors. 2013 Jan-Feb;39(1):78-87. Gupta SC, Patchva S, Aggarwal BB. Therapeutic roles of curcumin: lessons learned from clinical trials. AAPS J. 2013 Jan; 15(1):195-218. Hossain DM, Bhattacharyya S, Das T, et al. Curcumin: the multitargeted therapy for cancer regression. Front Biosci (Schol Ed). 2012 Jan 1; 4:335-55. Kanai M, Imaizumi A, Otsuka Y, et al. Dose-escalation and pharmacokinetic study of nanoparticle curcumin, a potential anticancer agent with improved bioavailability, in healthy human volunteers. Cancer Chemother Pharmacol. 2012 Jan; 69(1):65-70.

Noorafshan A, Ashkani-Esfahani S. A review of therapeutic effects of curcumin. Curr Pharm Des. 2013; 19(11):2032-46 Sasaki H, Sunagawa Y, Takahashi K, et al. Innovative preparation of curcumin for improved oral bioavailability. Biol Pharm Bull. 2011; 34(5):660-5. Shehzad A, Rehman G, Lee YS. Curcumin in inflammatory diseases. Biofactors. 2013 Jan-Feb; 39(1):69-77. Shimatsu A, Kakeya H, Imaizumi A, et al. Clinical application of “curcumin”, a multi-functional substance. Anti-Aging Med. 2012 March; 9(2):75-83

Kanai M, Otsuka Y, Otsuka K, et al. A phase I study investigating the safety and pharmacokinetics of highly bioavailable curcumin (Theracurmin) in cancer patients. Cancer Chemother Pharmacol. 2013 Jun; 71(6):1521-30.

Sugawara J, Akazawa N, Miyaki A, et al. Effect of endurance exercisetraining and curcumin intake on central arterial hemodynamics in postmenopausal women: pilot study. Am J Hypertens. 2012 Jun; 25(6):651-6.

Lopresti AL, Hood SD , Drummond PD. Multiple antidepressant potential modes of action of curcumin: a review of its anti-inflammatory, monoaminergic, antioxidant, immune-modulating and neuroprotective effects. J Psychopharmacol. 2012 Dec; 26(12):1512-24.

Takahashi M, Suzuki K, Kim HK, et al. Effects of curcumin supplementation on exercise-induced oxidative stress in humans. Int J Sports Med. 2013; 34:1-7

To read all the clinical studies, go to naturalfactors.com/theracurmin

Sleep DISORDERS BY DR. KAREN JENSEN, ND

According to Statistics Canada, one in seven Canadians have insomnia, the inability to fall asleep, stay asleep, or experience restorative sleep.

Possible Causes of Insomnia There are many possible causes of insomnia including the following: Psychological conditions – Sleep disturbance is a common feature of emotional disorders. For example, 90% of depressed people have insomnia. However, insomnia is also a major risk factor for depression. It is often unclear which condition triggers the other. Gut-brain inflammation – Anxiety and depression are common causes of insomnia, and new research shows a direct link between gut microbiota and mental health disorders such as anxiety and depression.

Book excerpt from Dr. Karen Jensen’s groundbreaking new book, Women’s Health Matters. Available exclusively in natural health food stores.

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Alcohol – An estimated 10–15% of chronic insomnia cases result from substance abuse, especially alcohol, cocaine, and sedatives. For most people, one or two drinks a day pose no problem and may even help initiate sleep. Medical conditions – Several conditions contribute to or cause insomnia, including chronic pain (e.g., arthritis, back pain), cardiovascular disease, respiratory diseases, gastrointestinal disorders, hormone conditions, and some neurological conditions. Medications – Several medications cause insomnia. If your insomnia seems to be associated with when you started taking a medication, talk to your health care practitioner.

The effect of cortisol levels on sleep disorders The main stress hormone cortisol has a natural rhythm – normally peaking between 6 am and 8 am. Then, between 8 am and 11 am, cortisol levels begin to drop and gradually decline throughout the day, reaching the lowest point about 2 am. The cyclical rise and fall of cortisol levels govern our level of wakefulness throughout the day and night. Cortisol is excitatory; it arouses us and wakes us up which is great in the morning. But, when cortisol levels get stuck at higher levels as a result of prolonged stress, it is bad news for a good night’s sleep.

Blood sugar imbalances – Blood sugar imbalances are a common – though less recognized – cause of insomnia. Menopause – Another type of insomnia very commonly seen is sleep disturbances as a result of the menopausal transition. Sleep apnea – It is important to rule out sleep apnea in anyone suffering with insomnia. Nightly leg problems – Leg disorders that occur at night, such as restless leg syndrome or leg cramps, are very common and are an important cause of insomnia. Shift work – Shift work throws off the body’s circadian rhythm and may lead to chronic insomnia.

Stress is associated with the activation of the HPA axis, causing increased cortisol, and resulting in arousal and sleeplessness. Studies have shown that cortisol levels are significantly higher in insomniacs compared to normal sleepers. So we know that stress-induced dysfunction of the HPA axis and elevated cortisol play a significant role in sleep disorders, but in other cases, the HPA axis dysfunction may be a result of a sleep disorder. Which came first? Or does it matter? Either way, it is a vicious cycle for people suffering from chronic insomnia. Abnormal levels of certain brain chemicals have been observed in some people with chronic insomnia.

Elevated cortisol due to stress and HPA dysregulation is a main cause of chronic insomnia. Insomnia worsens HPA dysregulation and increases cortisol, resulting in a vicious cycle that is difficult to control.

Unless you have experienced cycles of chronic insomnia, it is very difficult to understand just how utterly devastating it is!

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WHAT WE KNOW WORKS Support for Insomnia Diet and Lifestyle TIPS for Insomnia Most people who have chronic insomnia have tried all of the “sleep tips” and will get frustrated and tired of hearing the most basic and logical of suggestions. For those who suffer from occasional insomnia, some of the following tips may be helpful:

AdrenaSense® provides stress reduction support to help prevent the over-production of stress hormones that can keep you wired even though you are exhausted from lack of sleep. An effective way to manage sleep problems due to cortisol dysregulation is to ensure the adrenal glands are supported by proper nutrition. Adrenal regulation is necessary in order to stop the vicious cycle of stress and insomnia. Stress is a very real factor for many people with insomnia. Insomniacs and those who feel “tired but wired” should take most supplements – including adrenal support – in the morning. Dosage: 1 capsule twice daily with food or as directed by a health care practitioner. SomniSense™ contains the important herbs passion flower, California poppy, hawthorn, skullcap, and linden flower to help ensure a good night’s sleep. Refer below for more information about individual ingredients. Dosage: 2–4 capsules daily 1 hour before bed.

CUT OUT STIMULANTS by avoiding caffeinated beverages (coffee, chocolate, tea, soft drinks) past noon.

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DO NOT EXERCISE IN THE EVENING as this can cause cortisol levels to increase in people with adrenal fatigue.

Passion flower (Passiflora incarnate) has been used traditionally for anxiety disorders, general nervousness, attention deficit hyperactivity disorder (ADHD), and insomnia. Several controlled studies have demonstrated enhanced sleep benefits for adults with insomnia. California poppy (Eschscholzia californica) is used to treat insomnia, mood disorders, and nervous agitation, and to promote relaxation. It is also effective for pain relief, specifically nerve pain. Hawthorn (Crataegus oxyacantha) has been used traditionally as a cardiovascular tonic. New research indicates that hawthorn has antioxidant properties and is effective in treating stress-related disorders such as nervousness and anxiety that are often the underlying cause of insomnia. This herb is usually used in combination with other herbs in the treatment of insomnia. Linden flowers (Tillia cordata) have traditionally been used to soothe nerves and to treat conditions associated with stress, including anxiety and insomnia. Skullcap (Scutellaria lateriflora) has been used for centuries as a relaxant and as a therapy for anxiety, nervous tension, and insomnia. Studies show that American skullcap has significant antioxidant effects, and may help protect against disorders such as Alzheimer’s disease, anxiety, and depression.

DO NOT EAT A LARGE MEAL LATE in the evening (after 7 pm). Try to avoid snacking after dinner.

MEDICATION There is a time and a place for every medical philosophy. Sometimes pharmaceuticals are not only necessary, but lifesaving. This will depend on the individual. Once the sleep cycle begins to improve, it is time to try natural sleep remedies.

Melatonin helps maintain the body’s circadian rhythm, an internal 24-hour clock that plays a critical role when we fall asleep and when we wake up. Dosage: start with 1–2 mg at bedtime and if necessary increase up to 5 mg. Valerian (Valeriana officinalis) has been proven beneficial for sleep disorders, especially those associated with stress and anxiety. Dosage: 400–700 mg daily of a solid root extract 1 hour before bed. Pharma GABA™ contains GABA, the most important inhibitory neurotransmitter in the brain. It acts like a brake in times of increased stress, eliciting a sense of calm. Low levels of GABA have been linked to anxiety, depression, and insomnia. Dosage: 100–200 mg 2–3 times daily. As a general guideline, it is recommended to take no more than 3000 mg within a 24-hour period.

KEEP YOUR FLUID INTAKE HIGH DURING THE DAY AND LESS AT NIGHT to avoid having to get up in the night to urinate.

Additional support for insomnia Magnesium has been found to be effective for treating depression and anxiety, insomnia, short-term memory loss, irritability, and agitation. Dosage: 200–400 mg daily for capsules. MagSense™ is a source of magnesium bisglycinate: 6–12 mL of powder daily. 5-hydroxytryptophan (5-HTP) may prove to be better than melatonin at treating insomnia. Dosage: 100–300 mg daily.

TAKE A HOT BATH BEFORE BED (unless it aggravates hot flashes if you are a menopausal woman). Add calming essential oils such as lavender and chamomile.

Begin by taking less of the prescription medication along with a natural product. If prescription medications prove to be necessary, it is important to support the adrenal glands and address any accompanying anxiety with the supplements mentioned above. The underlying causes need to be addressed despite the medications providing relief from symptoms. Improvements in the adrenals can take months for some, depending on the level of ongoing stress.

TAKE TIME FOR RELAXATION, before you retire. Everybody needs the peaceful time where the brain is calm and the body is more relaxed.

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We have the most advanced laboratory equipment and testing methods in the world. ISURA oversees clinical studies on natural products with universities worldwide.

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WOMEN’S HEALTH ESSENTIALS

WomenSense the Trusted Choice of Health Professionals™

AdrenaSense® Stressed No Energy Lack of Sleep

EstroSense® Painful Periods Hormonal Acne PMS

MenoSense® Hot Flashes Night Sweats Irritability

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CLINICAL PERSPECTIVE ON

BY DR. GAETANO MORELLO, ND

n a flight back from a family vacation in Hawaii, I had an interesting discussion with a retired lawyer who was curious about my work at the Complex Chronic Disease Program (CCDP) at British Columbia Womenâ&#x20AC;&#x2122;s Hospital. The CCDP treats patients suffering from fibromyalgia (FM), chronic fatigue syndrome/ myalgic encephalomyelitis (ME/CFS) and chronic Lyme disease. He asked me about the program, but more importantly wanted to share his story about fibromyalgia.

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Nearly two decades ago this kind and compassionate gentleman was representing a client who had been diagnosed with FM and was attempting to get disability compensation. He informed me that even with all the information available to him at the time, the judge threw the case out of court, saying that FM really didn’t exist and that it was all in his client’s head. The story angered me and gave me perspective on the challenges and difficulties women encounter with this stressful condition. Having a deeper understanding, elevated my motivation to even greater heights in trying to make the lives of these sufferers better. FM was not very well understood, not very well accepted, and definitely not well treated. This story made me think how far we’ve come along and where we need to go to improve life for those who endure this difficult-to-treat condition. WHAT IS FIBROMYALGIA?

Fibromyalgia can be classified as a complex chronic disease, causing pain, tenderness and stiffness in muscles, joints, and tendons. In almost all cases, the FM patient also report debilitating fatigue, post-exertion malaise, sleep difficulties, cognitive dysfunction in the form of brain fog and memory problems, and gastrointestinal issues often presenting as irritable bowel syndrome (IBS). Interestingly, there are a number of other complex chronic diseases that share many of the symptoms of FM and thus fall in the same classification. These include myalgic encephalomyelitis, chronic fatigue syndrome, chronic Lyme disease, and multiple chemical sensitivities. These conditions carry many of the same symptoms with the exception of the pain that is always found in FM.

all these afflictions. As we’ll learn, although there are numerous possible physiological dysfunctions, most would agree that energy production is at the fulcrum of the disorder. HOW IS FIBROMYALGIA DIAGNOSED?

The problem with FM is that many of its main symptoms are found in other health conditions. For example, hypothyroidism (thyroid gland not making enough hormones), rheumatoid arthritis, lupus, osteoarthritis, ankylosing spondylitis (inflammation of the spine), and polymyalgia rheumatica all cause pain, muscle aches and fatigue, similar to FM. So a key aspect of the FM diagnosis is to rule out these and other possible conditions with similar symptom patterns to FM. Part of the difficulty in diagnosing FM is that there are no blood tests or objective measureable parameters to help the physician in confirming the diagnosis. The majority of the testing done is to exclude other possible diagnoses. As we continue to pursue research and better understand FM so will our diagnostic testing. Interestingly over the last two decades many physicians have used the American College of Rheumatology (ACR) criteria. The 1990 ACR criteria for FM involved testing tender points in various locations of the body; if 11 of the 18 connective tissue areas were tender when pressure was applied, and no other explanation for the pain was found, then the person was likely to have fibromyalgia.

However, in 2010 the ACR criteria was changed and no longer required tender point count. Instead the patients are now assessed by two criteria:

The widespread pain index (WPI) which divides the body into 19 regions and scores how many regions are reported as painful. The regions include arms, legs, jaw, and neck. The scores range from 0–19.

A symptom severity score (SS) which assesses severity of fatigue, unrefreshing sleep and cognitive symptoms. The SS scale ranges from 0–3 (0 = no problems, 1 = mild, comes and goes, 2 = moderate, you usually have or feel it, 3 = severe, it seriously affects your daily life).

The patient satisfies the diagnostic criteria for fibromyalgia if the following three conditions are met:

WPI of 7 or more and SS scale score of 5 or more. Also WPI score of 3–6 and SS scale score of 9 or more.

2 The symptoms have been present at a similar level for at least 3 months.

All other conditions that could explain the pain have been ruled out.

The important aspect here are the symptoms – which possibly point to the same dysfunction underlying in

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diseases under the central sensitivity syndrome family (CSS). CSS is defined as a state where the central nervous system amplifies sensory input across many systems. In simple terms this means that what might normally be perceived as slight pain gets amplified to intense pain (hyperalgesia) and what may never cause pain such as “a light touch” becomes interpreted as pain (allodynia). In the end, these various dysfunctions create the rather confusing symptom ology of fibromyalgia pain. MITOCHONDRIAL LINK

STATISTICS SHOW THAT UP TO 90% OF ALL PEOPLE WITH FM ARE WOMEN. GENDER SPECIFICS

There is little argument that FM is more prevalent in women than men. Statistics show that up to 90% of all people with FM are women and my clinical experience absolutely support this theory. Although the exact reasons behind this gender difference is not known, hormones and possibly women’s stress levels may be a contributing factor. Interestingly, besides the common symptoms of FM (fatigue, post-exertion malaise, pain, cognitive dysfunction, sleep issues, possible IBS), women may also experience: migraines, painful periods, irritable bladder, restless leg syndrome, and hypersensitivities. FIBROMYALGIA CAUSES

Although the exact cause of FM remains unknown, there are numerous theories and also some signs that give insights into probable origins. From all reports it appears that FM results from a combination of physical and emotional 42

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stressors; in other words it is multifactorial. In many cases we find that the onset of FM is associated with an infection, a trauma (motor vehicle accident) or a psychological stress. There are also numerous compounds out of sync that give us insights into what may be happening. For example, serotonin, the well-known feel-good hormone (the one that helps you sleep and reduces the feelings of anxiety) is low in the brains of FM patients. These patients also have elevated levels of a chemical called substance P, which increases pain signals. Neurophysiological changes are definitely present in fibromyalgia and in a certain sense they confirm that an underlying pathophysiology is present. For example, abnormalities in pain processing mechanism create a myriad of symptoms that include myalgia (muscle pain), arthralgia (joint pain), and neuralgia (nerve pain). All this has led to grouping FM with other complex

When you look at the symptoms associated with many of the CSS conditions including fibromyalgia, the cells mitochondria are at the centre of the discussion. To better understand what they do and how they work I am going to tell you a story.

When you think about the most important element in life, it is not food and water, because we can go without food and water for days, even weeks, but what we can’t go without for not even for two minutes is air. The critical component in air, the key to sustaining life, is oxygen. If we are deprived of oxygen for even a few minutes, the consequences are serious, even fatal. So what is oxygen doing that makes it so critically important? Oxygen is carried to every cell of the body by red blood cells. Once it enters a muscle cell where fibromyalgia patients feel their pain and fatigue, or a brain cell where they feel their cognitive dysfunction what happens?

When oxygen enters a cell it is solely utilized by the mitochondria. Each cell contain over 1,500 of these energy producing organelles, and they create the electricity (energy) that allows us to function.

OBSERVATIONS OF INTEREST A wise, old physician once told me that a good doctor is a listener, one who not only observes, but listens to what the patient is saying and thinking. In essence he was telling me that nobody knows their symptoms better than themselves, so getting the details from the patient is important. When I ask my FM patients to list their symptoms in order of severity and concern, I take careful notes.

The mitochondria are like hydro dams, and oxygen flows through them like water. Just as water falls down the dam, turning the turbines and producing the electricity that lights up our cities, in the body the oxygen flowing through the mitochondria produces the electricity that “lights up” our lives. Every single function in the body is reliant on this energy production cycle. Imagine if we didn’t have it, we wouldn’t be able to function. It would be like taking cyanide. Do you know how this deadly poison works? It simply stops oxygen’s ability to flow through the mitochondria. There is very strong evidence that many CSS diagnoses, including FM are mitochondrial dysfunctions. And when one looks at the key symptoms of CSS patients, they are all tied to energy production issues.

The symptoms that almost all patients list are the following:

1 2 3 4 5 6

So the next important question is how do the mitochondria become dysfunctional? There are numerous possibilities here – viral and bacterial infections, PAMPS (pathogen-associated molecular patterns) bacterial cell walls entering the blood from the gut interfering with mitochondrial energy production, nutritional deficiencies, and stress. To better understand some of these possibilities a closer look at the gut and stress is a good starting point.

Pain all over, sometimes hopping from place to place. Fatigue. Post-exertion malaise – if they exert themselves it takes a while to recover, sometimes days. Cognitive dysfunction – (usually brain fog and having lapses in memory). Sleep issues (interrupted or unrefreshing sleep). Gastrointestinal issues (bloating, gas, abdominal pain, and alterations between constipation and diarrhea).

There are several observations worth noting here and questions to ask:

1 2

3 Please look for the next Women’s Voice issue for Part 2 of this article.

The majority of FM patients have these as main symptoms. What do these symptoms have in common that can give us insights into root causes? Why do the majority of FM patients have gastrointestinal issues? Why is it that when FM patients have increased levels of stress all their symptoms worsen?

WINTER 2018 | WVMAGONLINE.COM

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BY KARLENE KARST, RD

hen you look down the aisles of your neighbourhood grocery store, you can see why cardiovascular disease is the number one cause of death in Canada and the United States. Ninety percent of the products on the supermarket shelves are highly processed foods that are filled with harmful fats, loaded with sugar, and depleted of fibre. Combine these foods with lifestyles marked by inactivity, sleep deprivation, and stress, and you create a constellation of physiological phenomena that include low levels of good cholesterol (HDL), high levels of harmful triglycerides, and high blood pressure.

Cardiovascular disease (CVD), namely heart disease and stroke, continues to reign as the number one cause of death in North America.

One in four Canadians has some form of heart disease – about 8 million people. About 60 million Americans suffer from heart disease. Yet, this is a “lifestyle disease” that can be largely prevented by not smoking, making healthful choices, increasing physical activity, and maintaining a healthy weight. This means that if we change our environment we can reduce the likelihood of developing disease. So why, if we know we can prevent CVD, as well as type 2 diabetes and obesity, and even certain types of cancers, are they still the top chronic diseases that people are dealing with?

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FATS CAN CHANGE OUR CELLS Essential fatty acids are the building blocks of cells – a diet full of bad fats leads to bad cell structures, which in turn can be linked with depression, cardiovascular disease, immune-system impairment, joint pain, diabetes, obesity – and the list continues. Of all the areas studied with respect to omega-3s and disease prevention, there is no area that shines brighter than that of healthy fats for heart health.

FISH OIL REDUCES INFLAMMATION

Potential EPA & DHA Benefits*

THE GREAT FISH FIND In the late 1970s, two Danish scientists, Dyerberg and Bang, were the first to highlight the cardio-protective effect of dietary omega-3 fats found in fatty fish in the Inuit population. Over the past 30 years, the mechanisms by which fish oils improve cardiovascular health have been extensively studied, showing anti-inflammatory, antiarrhythmic, and antiaggregatory effects, as well as improvements in endothelial function.

FISHING FOR HEART HEALTH An impressive number of studies have continued to show that fish is good for the heart. Findings include that omega-3 fatty acids decrease the risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow the growth rate of atherosclerotic plaque, and lower blood pressure (slightly). The American Heart Association says that for patients with coronary artery disease, at least 1 g of omega-3s per day is recommended. Similarly, for those with elevated triglyceride levels, 2–3 g of omega-3s per day is desirable. 46

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Antiarrhythmic effects Improvements in autonomic function Decreased platelet aggregation Vasodilation Decreased blood pressure Anti-inflammatory effects Improvements in endothelial function Plaque stabilization Reduced atherosclerosis Reduced free fatty acids and triglycerides Upregulated adiponectin synthesis Reduced collagen deposition

We have all heard that an aspirin a day keeps the doctor away, especially for those with heart disease. The reason aspirin is so effective at decreasing heart attack risk is its ability to thin blood, and also its anti-inflammatory benefits. Upon the action of aspirin, EPA and DHA can be converted by the COX and LOX pathways into similar families of resolvins, and D series, which have tremendous antiinflammatory benefits for heart health. Most studies have shown a correlation between diet and markers of inflammation called C-reactive protein (CRP), a protein produced by the liver when arteries become inflamed. In a study published in the journal Circulation, women who had the highest CRP levels were two times more likely to have a cardiovascular event.

A traditional Mediterranean diet rich in olive oil, tomatoes, fish, and an abundance of fruit and vegetables, legumes, and grains, can provide tremendous anti-inflammatory benefits. Because fish oil is rich in omega-3 fatty acids, research has shown its ability to decrease inflammatory markers such as CRP. A study involving 130 people with metabolic syndrome each received 1000 mg of fish oil daily over a sixmonth period. These individuals saw a significant reduction in CRP levels, cholesterol, and triglycerides. *Source: Lavie C, Milani RV, Mehra MR & Ventura HO, Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Diseases, Journal of the American College of Cardiology. 54 (August 2009): 585–594.

Summary of food strategies to improve heart health u Limit intake of trans fats and red meat (1–2 servings of red meat are suggested per week). Try to cut any excess fat from meat, or choose leaner cuts.

THE NEW OMEGA-7 REDUCES CRP

u Increase consumption of fatty fish (at least two servings per week).

Omega-7 fatty acids are a type of monounsaturated fat which exists naturally in small amounts in macadamia nuts and sea buckthorns. However, these foods also contain higher amounts of palmitic acid, a saturated fat, which has been shown to increase inflammation. Seeking an omega-7, with no palmitic acid, has been identified in research as an important consideration. Palmitoleic acid has the powerful effect of reducing inflammation in the body (as measured by CRP), reducing insulin resistance thereby improving metabolic syndrome risk factors and improving pancreatic health. It is an incredibly safe and effective option to help people reach their ultimate cardiovascular health. Research from Harvard Medical School and the Cleveland Clinic, as well as universities in Japan and Hawaii, reveal the amazing healing powers of purified omega-7.

Studies have shown that 420 mg of Provinal omega-7: ⊲ ⊲ ⊲ ⊲ ⊲ ⊲

Decrease LDL cholesterol Decrease triglycerides Decrease CRP Reverse atherosclerotic plaque Improve blood sugar balance Improve insulin sensitivity

u When choosing culinary oils, use hearthealthy extra virgin olive oil for salad dressings and as a garnish. Use coconut oil, avocado oil, or grapeseed oil for medium-to-high-heat cooking.

FATTY FISH LOWERS CHOLESTEROL AND TRIGLYCERIDES Triglycerides, the blood storage form of fat (which is increased by not just fat, but by too much sugar in our diet as well), are a major risk factor for heart disease, possibly even greater than high total cholesterol. Luckily, this is where fish oils shine in their ability to reduce triglyceride levels by 30–40% when using approximately 4 g of EPA and DHA daily. The results are very effective, even in comparison with some pharmaceutical drugs. When added to statin therapy in patients with triglyceride levels between 200 and 499 mg/dL, this dosage of omega-3 PUFAs lowers triglyceride levels by close to 30%. A dose-dependent relationship exists for fish oil and triglyceride lowering – the higher the doses used, the greater the reduction in triglyceride levels.

KARLENE KARST is a registered dietitian, mother of three, and founder of Sea-licious® omega-3 oils. You can follow Karlene and her healthy living nutrition tips on social media @karlenekarstrd

u Increase consumption of dietary fibre. Fibre helps mop up extra cholesterol from the blood, helps balance blood sugar, provides a feeling of fullness, and helps shed extra weight. u Enjoy your food baked or grilled and fry less often (when you do fry, make sure to match your oil with the smoke point and cooking application). u Choose low-sodium seasonings such as spices, herbs, and lemon juice in cooking and at the table. u Increase consumption of antioxidantrich foods (remember, antioxidants help deactivate and absorb all the free radicals that damage cellular walls). u Consume foods such as berries, dark green leafy vegetables, citrus fruit, green tea, and red wine. u Eat fewer simple sugars – focus on fibrous carbohydrates only. Limit alcohol consumption (other than the occasional glass of red wine, which is loaded with heart-healthy resveratrol). u Increase consumption of antiinflammatory foods, especially turmeric. u Exercise at least 30 minutes per day, five days per week. u Use natural supplements such as omega-3s from fish or omega-7.

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How

CHRONIC STRESS Batters Your

IMMUNE SYSTEM BY DR. MARITA SCHAUCH, ND

or most of us, stress is a part of daily modern life. But for some, the stress seems non-stop. It becomes chronic. When this happens, it begins to affect our health in a deep and extensive way. You may notice that you catch every cold going around the office and suffer from more aches and pains. You just don’t feel healthy anymore. Stress has been implicated as the culprit when our immune systems malfunction or become weakened. Scientists know that the continual onslaught of stress we experience can reduce our bodies’ response to infection and disease; it’s even been associated with cancer. Here’s how and why stress plays such a role: When we experience stress, our bodies respond with a fight-or-flight reaction. As the stress response sets in and continues, all non-essential bodily systems actually shut down, and this includes our immune system. Yes, it’s true!

and an exacerbation of autoimmune diseases. IL-6 also causes calcium loss in bones, potentially leading to osteo porosis and osteoarthritis.

During bouts of stress, our bodies consider the immune system non-essential. It doesn’t help us run from danger, so it’s not deemed critical for survival. When stress continues for a prolonged period – be it emotional, physical, environmental, or nutritional stress – our bodies continue pumping out stress hormones, with harmful effects on certain immune factors. Interleukin-6 can cause inflammation, pain, swelling,

Researchers have also found that prolonged stress can also be associated with an up to 50% reduction of NK (natural killer cells), which play a vital role in fighting viral infection and preventing chronic disease. People experiencing chronic stress often show high levels of nerve growth factor (NGF), which makes it hard for diseasefighting cells to do their work.

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What weâ&#x20AC;&#x2122;re talking about here IS A CHAIN REACTION. It starts with EVERYDAY STRESSES

1 TEASPOON OF SUGAR SHUTS OFF NK CELLS FOR UP TO 6 HOURS

and progresses to CHRONIC STRESS

and then, if nothing breaks the chain, IMMUNE SYSTEM DYSFUNCTION No wonder people who are under stress report more colds and flu, and are more likely to suffer inflammatory disease and other chronic conditions. In addition to these physical effects of stress, there are also psychological and emotional impacts. Stress and the impaired immune function that goes with it can leave people feeling helpless and struggling to suppress the negative feelings they are experiencing.

BREAKING THE CHAIN Food and dietary supplements to disrupt the stress response and improve immunity Step One for anyone seeking to improve the function of their immune system is to cut out or greatly reduce the intake of sugar. In my opinion, sugar should come with a warning label stronger than that found on cigarette packages! Sugar is toxic. It causes our NK cells to become inactive. As little as one teaspoon of sugar shuts off NK cells for up to six hours, leaving us vulnerable to infectious disease or cell mutations. Optimize your immune function by increasing your consumption of fresh fruits and vegetables, nuts, and seeds. Choose

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organic foods whenever you can. Also opt for fresh wild-caught fish, lean free-range chicken and turkey, and (in moderation) grass-fed beef. Top it all off with plenty of purified water. There are also vitamins, minerals, and herbs that can help support your immune system and stress response. Supporting the immune system with key immune-boosting foods, herbs, and supplements will help keep you healthy and increase your resistance to bad bugs this winter.

DR. MARITA’S

TOP IMMUNE BOOSTERS

The following are my top immune boosters for the cold and flu season

FRUITS & VEGETABLES Healthy dietary choices help immensely to combat or even prevent a cold or flu. Choose a multitude of colours in your produce to ensure a balance of vitamins and minerals. For example: yellow (squash), orange (carrots/oranges), green (spinach/kale), and red (pomegranate/tomatoes). Aim for 5–8 half-cup servings per day. Include herbs and spices in cooking, such as ginger, thyme, oregano, and garlic to boost your immune system to fight winter viruses. Also ensure that you’re getting adequate protein and stick to a diet low in refined sugars and processed foods. At the first signs of a cold or flu, I increase my intake of garlic, gargle with warm salt water and drink plenty of herbal tea – served with fresh lemon, organic honey and ginger.

ADRENAL SUPPORT Adrenal support and stressbusting herbs are critical to help get stress under control and aid in the recovery of a weakened immune system. Choose all-natural AdrenaSense®, a blend, which includes wellresearched herbs such as rhodiola, ashwagandha, Siberian ginseng, and schisandra berries.

VITAMIN C

Vitamin C is a powerful antioxidant that protects against infection and enhances immunity. Vitamin C works by increasing the production of white blood cells and anti bodies, which both help fight off infection. Typical dosages start at 1000 mg daily but can be increased depending on bowel tolerance. Some vitamin C sources include citrus fruits, strawberries, papaya, kiwi, broccoli, red pepper, and Brussels sprouts.

PROBIOTICS

Probiotics are the “good” bacteria that work in the intestinal tract. They fight pathogenic infections and promote recovery from infections by stimulating the production of antibodies.

ZINC

Zinc is the most important immune-system mineral, as it helps bolster a weakened immune system. Studies have shown that a zinc deficiency can reduce counts of white blood cells and platelets (the blood cells involved in clotting), and increase susceptibility to infection.

VITAMIN D

Vitamin D, also known as the sunshine vitamin, has powerful immune-boosting, anti-inflammatory and bone-supportive properties. Typical dosages start at 1000 IU/daily, but can be increased depending on the condition being treated or how vulnerable your immune system may be.

ELDERBERRY

Elderberry is often used for its antioxidant activity, to boost the immune system, to improve heart health, and for coughs, colds, flu, and both bacterial and viral infections.

OMEGA-3 FATTY ACIDS

OIL OF OREGANO

Omega-3 fatty acids are essential immune boosters, as they increase the activity of phagocytes, the white blood cells that eat up bacteria. These fats also help strengthen cell membranes, thereby speeding up healing and enhancing the body’s resistance to infection.

Oil of Oregano is a favourite among my patients. Begin use at the first sign of a running nose, sore throat, cold or infection. I recommend Natural Factors Organic Oil of Oregano, in softgels or liquid. Natural Factors uses gentle steam distillation to ensure purity and potency.

ECHINACEA

Echinacea (E. purpurea, E. angustifolia) has been used for centuries by European and Native American healers. It is frequently combined with other immune-boosting plants such as goldenseal. Ongoing research shows that echinacea’s active constituents stimulate the immune system to fight viral infections. Echinacea is also recommended in cases of laryngitis, cold sores, tonsillitis, and sinusitis. I tell my patients to look for ECHINAMIDE®, in liquid or softgels. The echinacea in ECHINAMIDE is certified organic and clinically proven to help fight off infections.

In closing, something I share with my patients is do your best to put a stop to the stress response chain reaction! When it comes to preventing everyday stress from becoming chronic and leading to immune illness, you aren’t powerless. There are many things you can do to live a healthier life and keep your immune system strong, even when stress is making you feel anything but serene!

ASTRAGALUS

Astragalus (A. membranaceus) is becoming as popular as echinacea for combatting the flu and supporting the immune system. It is beneficial whenever immune resistance is low or dysfunctional due to stress. It has been shown to be effective against infections of all types, but particularly respiratory infections, colds and flu.

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Servings 1 Blend all the ingredients in your blender and serve. NOTE: You can thin out the smoothie by adding more coconut water or if you prefer thicker, add more ice and less liquid. Servings 2 54

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