Health Tips

A survey of 350,000 participants showed that a handful of nuts daily delivers healthy nutrition and helps you live longer. The strongest link was that nuts helped to reduce cardiovascular mortality. But nuts also reduced cancer deaths. Nuts are high in vitamin E and magnesium. Nuts also contain phosphorus, selenium, copper, potassium, zinc and dietary fiber. So eat nuts and enjoy a longer and healthier life.

The human body’s natural immune system requires many ingredients to function at its best, but hese four components are vital: 1. Vitamin C. A potent antiviral agent, a daily dose of 75-90 mg keeps you safe from scurvy.  To fight off more virulent infections,  much higher doses are required. 2. Vitamin D enhances immunity, decreases inflammatory responses and acts as an antioxidant. 3. Magnesium is important for all kinds of functions in the body, inlcuding helping  release the constriction of arteries that can occur with viral infections. 4. Zinc helps ease inflammation.

Many people want to know if it’s healthy or harmful to drink alcohol in moderation.  Research over the years has been largely consistent, that binge and heavy drinking are not good for your health.  But moderate drinking has a range of health benefits – including a longer life on average than teetotalers.  Of course, there are studies having contradictory findings. A recent study suggests that even moderate drinking may increase the risk of an irregular heart rate.  Unfortunately, some of these studies that get a lot of news coverage involve only small numbers of subjects.  So, enjoy drinking in moderation, and connect with people you enjoy.  Laughing and staying connected with happy people promote your chances of a long life.

Here’s some good advice.  If you can’t sleep, try natural approaches first.  Get some exercise and fresh air.  Don’t eat or drink alcohol before bed.  Don’t take your phone to bed.  And try a weighted blanket.  

Your teeth are essential for helping you eat.  Research shows the health of your teeth and gums also affects your economic and social well-being!  The blueberry test shows how brushing alone does not remove all food particles from teeth and gums.  Eat a handful of blueberries then brush your teeth.  You’ll see that even after brushing, there are bits of the blueberries still in between teeth and wedged into gums.  Use a Waterpik or Stimudents to remove these particles.  A routine of caring for your teeth and gums after every meal will mean you’ll keep your teeth a lifetime.

Sir William Osler, professor of medicine at Johns Hopkins University, remarked, “The one thing that separates man from animals is man’s desire to take pills.” We now have an epidemic of “pillitis”.  People are popping too many pills, forgetting about the toll on kidneys.  Kidneys are the master chemists of our bodies.  They deserve your respect.  Put all your pills in a brown paper bag and discuss with your doctor how the cocktail of drugs may be affecting your wellbeing. Click here to learn more.

What’s an example of a great medical tragedy?  It happens again and again…  People fail to get simple medical tests for common problems, and they die a needless death. Colon cancer is an example.  Don’t be a victim of the “stupidity factor”.  Colon cancer screening should be done regularly after the age of 50.  See your doctor if you have rectal or abnormal vaginal bleeding.  And keep your weight down so that you don’t have unnecessary medical complications should you need surgery.  

A word of advice to children: whether you are reading this yourself or a wise adult in your life passes it along to you.

Stop drinking sugary soda pop and fake fruit juice.  Many of you are drinking too much of these drinks each year – ingesting the equivalent of a bathtub full of sugar.  This will lead you to obesity, diabetes and other chronic diseases later in life.  Choose a refreshing glass of water instead. You can add pieces of fresh citrus fruits for flavour if desired. And browse my website to learn more.

Does vasectomy increase the risk of prostate cancer?  Some studies have found a small increased risk in men many years later.  But the risk is low.  As one sage remarked, “Getting older is invariably fatal, getting prostate cancer only sometimes.” As a commonly slow-growing cancer, prostate cancer patients often die of something else first. If you are considering a vasectomy, or have had one in the past, consult with your doctor on what you can do to minimize risk.

Navigating today’s turbulent world has many feeling stressed and overwhelmed.

Stress has extremely adverse effects on health and wellbeing. When stress hormones are activated they pile up, magnify anxiety and can trigger depressive spells. Do not be too quick to pop pills. Try other coping mechanisms first. Surround yourself with loved ones, go on walks, volunteer with a cause you feel strongly about and enjoy the things that make you laugh. If you still find it challenging to cope, seek guidance from a professional health service provider.

It is always okay to ask for help.

Read more here.

Do you struggle with insomnia or anxiety when trying to fall asleep? Many people do. Lack of sleep impedes immune system performance, blood sugar regulation, and all aspects of daily function.

Sleeping pills are not the right place to start, as they involve powerful drugs that can lead to dependancy. Natural supplements, teas and therapies are better choices. But what about weighted blankets?

Weighted blankets are a common treatment for children with autism or behavioural disorders but can help treat general insomnia as well. A heavy blanket creates a feeling of security and comfort, calming the nervous system and facilitating a deeper sleep. 

Read more: Fighting Insomnia Without Drugs or Doctors!

In modern times, nearly everything moves so quickly. It is not always good for your health. So learn to slow down. Life is like a streetcar. If you miss one, there is surely another one coming. Be patient for the things you await in life. If you miss one opportunity, another one will come along. The waiting time can be used effectively for rest and reflection.

If a parent constantly gives a child candy, the child will gain a sense of entitlement and demand more. Adult brains respond the same way. If accustomed to carbohydrates and sugar, take it away quickly, and withdrawal symptoms ensue that include even more intense cravings. Take a gradual approach instead. Your mind and stomach will adjust step-by-step and won’t harass you so intensely for that extra serving of pasta or a sugary muffin. 

When bloated, most people tend to stop drinking water out of discomfort. However, most of the time, water will actually help reduce bloating, especially for those on a diet high in fiber. Fiber combines with water to form a gel that makes digestion easier. If bloating is caused by digestion issues, drinking water will help move things along.

Dehydration can also cause bloating. Cells swell to retain water causing painful puffiness. Hydrating will relax this retention and ease symptoms.

W. Gifford-Jones, MD and Diana Gifford-Jones recently discovered they had much lower Omega-3 counts than expected, despite diets rich in omega-dense foods. How’d they know? Both used OmegaQuant test kits to measure their levels with a drop of blood. They then supplemented their diets with Certified Naturals Omega3x for 3 months and retested. Read the article here.

Many diets revolve around limiting your carbohydrate, fat, and sugar intake. But be cautious about cutting calories so drastically that you are left feeling hungry. Consider reducing meal sizes and focus on proteins, vegetables and healthy fats. You’ll feel less hungry between meals, reduce the impulse for snacks and have energy for the day.

It’s been said, “Small facts lead to great knowing.” This is true of vitamin E, a fat-soluble antioxidant. Generalizations are not advisable as studies have produced findings that vary by context and health status of study participants. It’s the small details that determine whether vitamin E supplementation is producing the results you seek. Unless you have time to pour through the research, talk to an expert who will take the time to understand your personal health profile and medications.

Music can alter mood. Some songs are so catchy, they inspire you to dance.

Dancing is a low-impact form of exercise that can be done anywhere. It boosts cardiovascular health, improves balance and strength, and is gentle on joints compared to other forms of exercise. Best of all, it can be altered according to your abilities.

Dancing also has mental and social benefits. It activates areas of the brain that control memory and motor skills. Partnered or group dancing adds a social dimension and facilitates trust and teamwork.

Music has an incredibly strong effect on mental state. Not only can it have sentimental value, but it can actually alter our psyche. By promoting muscular relaxation and changing a person’s mood, music is even able to alter pain perception. Medical therapy approaches have encompassed music for decades to induce relaxation, ease anxiety and stimulate happy feelings. For many, the simple act of filling silence with a new of familiar tune provides mental stimulation and comfort.

It is easy to reap the benefits of music in your day to day life. Whether you fancy rap, pop or country, listening to music you enjoy increases levels of feel-good hormones and improves your general mood. Can’t help but bust a move? More on the benefits of dancing next week!

Dr. Paul Dudley White, Professor of Cardiology, was one of Harvard Medical School’s most eminent teachers. He always stressed that exercise had major physical and mental benefits and he practiced what he preached! Each day for years he rode his bike to the Massachusetts General Hospital.

White remarked that, “If you wish to find out how flabby your brain is, feel your leg muscles.” Or as Abraham Lincoln remarked, “I have two doctors. My left leg and my right.” 

Want to be more productive? Wake up earlier. Many studies have found people who get up early have increased productivity throughout the day. Waking up earlier lets you get ahead of daily distractions.

Do night owls benefit from the same opportunity? It’s possible. However, after the activities of a day, productivity in the late hours can be hampered by mental or physical fatigue.

You don’t need to join the 5am club. But try setting your alarm an hour earlier and see what happens.

The average adult should consume a maximum of 1,500 mg of salt daily but most people consume more than double that amount. High sodium diets have been associated with high blood pressure, kidney failure, kidney stones, stomach cancer… the list goes on and on. Luckily it’s fairly easy to cut down your salt consumption.

Start in the grocery aisle. Most pre-made condiments, marinades, canned products and pantry staples are loaded with salt. Not only does it help to preservative goods, but it satisfies salty cravings and keeps us coming back for more. Read product labels and choose the lower-sodium brand or flavour. You’d be surprised how much this reduces your daily consumption.

When cooking, be conscious of the amount of sodium in the products you use. Get out of the habit of adding salt to your recipes. Chances are, you don’t need any extra if you’re using pre-made sauces or seasoning packs. If you do desire more, be sparing, and add it to your individual serving so you can see exactly how much you’re ingesting.

Read more here.

Do yourself a favour this year and work to prevent future ailments. A favourite sayings is “the wise man does at the beginning of life what fools attempt at the end.” Another favourite ? “An ounce of prevention is worth a pound of a cure.” Both of these sayings point to a similar conclusion.

It is easy to discover and maintain healthy preventative practices. If every health-related choice you make this year is conscious and well thought out, you will be of better health by the time the year is up.

If you’ve yet to latch on to a resolution, this would be a good one!