Health Tips

Today’s tip is more of an opportunity for thanks than it is a medical suggestion…

We have had a rough year to say the least. Our planet has seen it’s fair share of conflict whether it be natural disasters, political turmoil or the ever-looming pandemic. 2020, you have been quite the nasty bugger!

Difficult times often make us appreciate the little things more. I thank you all for your continued support. Not a day goes by that I am not thankful to my loyal readers. I hope you ring in the new year with style and grace and may 2021 bring you an abundance of happiness!

To you and yours, Happy New Year!

With most 2020 travel plans put on the back burner, 2021 may be a welcomed opportunity to jet-set. Here’s a few tips on how to do so safely and efficiently – just in case you’re feeling a little out of practice!

1. Stay hydrated – increased altitude and busy schedules dehydrate us. Keep a water bottle handy at all times.
2. Wipe surfaces – carry wipes to give your seat, tray table, head rest and arm rests a good wipe before settling in.
3. Wear compression socks – these will reduce swelling and increase blood circulation during long journeys.
4. Keep a pen in every bag – you’ll likely find yourself needing to fill out forms or take down notes/directions at some point.
5. Travel carry-on whenever possible – travelling with just a carry-on means your luggage can’t get lost or damaged and saves you time once you land.
6. Take copies of your ID, passport, credit cards – should you lose anything important, having a copy will at least help you track it down or get home safely.
7. Register your trip – If you’re a Canadian, register your travel details with the Canadian Government. If anything happens, the embassy will be required to help get you home. Register here.
8. Be conscious of your belongings – Keep money and ID in front of your body in zipped pockets. There’s no need to make yourself a target for theft.

I hope 2021 brings us all a little more travel than the past year. Wherever you venture, I wish you many happy memories and pleasant experiences. Bon voyage!

‘Tis the season of sweets and cocktails! Holiday season means bakers all around the globe are pumping treats out of their kitchens to eat and enjoy. Seldom are light in either sugar or calories. Our hearts love our family or neighbourhood kitchen elves but our muffin tops hate them. So if you’re one of them, here’s a tip you might want to try putting into practice.

Most baking recipes will turn out almost identically with half or even a third of the added sugar. While sugar plays an important role in the chemistry of baking, it is often used in excess of what science requires. While you may cringe at the idea of altering a family recipe, I urge you to give it a try. I can almost guarantee you won’t taste a drastic difference and waistbands all around town will surely thank you.

Dental hygiene is extremely important for more than just keeping your teeth until the end of your life. Health concerns that start in the mouth often cause other issues in your body as well. If you’ve read my books, you may recognize the quote:

Radiation is undoubtedly bad for your health and has links with cancer among countless other health concerns. Radiation exposure occurs every time you get an x-ray or full body scan at the airport. But in today’s day and age, it is not limited to these events. Cell phones, tanning beds, Wi-Fi equipment, power lines and cell towers all give off low levels of radiation too. So far, there is little research to tell us what the long term implications are on our health.

To reduce exposure,  put off x-rays unless medically necessary. Additionally, do not keep Wi-Fi equipment in your bedroom or other rooms you spend a lot of time in. Do not sleep with your phone on your end table, and put it on airplane mode or turn it off completely if possible. Although radiation is inevitable, do what you can to limit it in your day-to-day life.

Wouldn’t it be lovely if we all lived in climates where fresh fruits and vegetables were abundant year round? For those of us with harsh winter climates, it is difficult to get the produce we love during the cold season. People shy away from frozen fruits and vegetables but these are actually a great way to get nutrients off-season. Frozen produce is picked at peak ripeness and flash frozen so their nutrients are maintained. In many cases, this is better than fresh produce which is picked prematurely so it ripens at the store later. With so many varieties available, it is easy to incorporate frozen produce into your diet when needed.

Don’t be scared of the frozen aisle of the grocery store. Combined with winter produce (squash, kale, carrots etc.), frozen options are a great addition to a healthy kitchen.

There is perhaps nothing more frustrating than a runny nose. Or a sore throat. Or worse, both! The common cold is a nuisance almost every North American has faced, probably multiple times. Although it varies person to person, nearly everyone knows the symptoms well. It is always best to see your family doctor if you are feeling unwell just to be safe. But running for Ibuprofen (like Advil) or Acetaminophen (like Tylenol) as most do is not the best course of action unless necessary.

Ask yourself what these two drugs do. You’ve surely taken them before, but do you really know what you’re putting in your body? If you can’t answer this question yourself, you should probably consult a health practitioner before taking them. Although they can very helpful and medically necessary, people are quick to pop these pills like candy with dire consequences to their long-term health.

The best cure for the common cold? Lots of sleep, liquids, vitamin C and a good book if you ask me.

Coenzyme Q10 (CoQ10) is an extremely important supplement to take if you have high blood pressure. The supplement strengthens heart muscles and provides energy, allowing your heart to pump blood easier. CoQ10 to the heart is like oil to a gear. Whether machine or organ, things run smoother when one is in the presence of the other.

Our bodies produce this coenzyme however most peoples’ natural production is not sufficient. If you battle with high blood pressure, or have heart health concerns in general, I heavily recommend adding a CoQ10 supplement to your routine.

Does having a pet make you a healthier person? It might! Various studies show that pet owners tend to be healthier and happier people.

While pets are prominent companions in our lives, there are many factors at play in these results. Firstly, pets reduce stress and loneliness simply by existing in our lives. Psychologically, this is good for our health. Additionally, pets that require physical exercise increase their owner’s exercise as well. Lastly, for individuals facing depression or anxiety, the responsibility of pet maintenance can be a welcomed reason to maintain routines.

Although it is difficult to associate pet ownership directly with health, there are apparent associations with habits and emotions that contribute to our general wellbeing at play. This in itself, is reason to spend a little extra time with a furry friend.

Surely you’ve heard that taking 10,000 steps a day will keep you healthy and trim. But should this really be the goal?

10,000 steps equates to roughly 5 miles, a distance that most people do not reach on a typical day. Setting a goal like this is problematic as there are many factors involved – age, body type, health goals etc. For a mail carrier, 5 miles may be a realistic daily achievement but as a senior citizen, it is certainly not healthy to get the same amount of steps in myself.

There is no need to encourage general collective goals of this kind as people differ vastly in their abilities and requirements. That being said, increasing moderate physical actives such as walking undoubtably benefits your health. Start by aiming for an extra 1,000 steps a day, and continue increasing as you can. Every step counts towards your health and weight loss goals.

Collagen is a protein in our body that keeps tendons, ligaments and skin strong and taught. Hence, its elastic properties has made it a hot topic in anti-aging discussions. Far less common knowledge is collagen’s role in strengthening and binding coronary cells – without it, coronary arteries fall apart and the chance of heart attacks increase.

To build collagen, vitamin C and lysine are needed. CardioVibe these vitamins will boost collagen production and improve cardiovascular health in the long run. And if collagen is truly an eternal youth elixir, that doesn’t hurt either.

Throughout life, we are often told to “think outside the box“. But why should we if we know how to use what we already have in our wealth of knowledge? Thinking abstractly and reaching for the stars is great if one finds themselves in a slump. Most of us however, are likely not taking advantage of what we already know as we navigate our lives.

Common sense is king. Take your own advice first, think beyond it when necessary.

Canadian Thanksgiving is upon us and with any holiday comes lots of food. But you don’t need to accept weight gain as an inevitable part of the holiday. Here are some tips to help you avoid overeating.

1. Avoid snacking: While treats are likely around every corner, consider them off limits unless you are truly hungry
2. Opt for healthier options: Find healthy alternatives to calorie-heavy dishes. Is sweet potato casserole your guilty pleasure? Try oven roast yam cubes in a little honey and cinnamon for an equally decadent but healthier version.
3. Eat off smaller plates: Piling your plate full becomes less lethal if the plate itself is smaller.
4. Follow a one serving rule: One serving of dinner, one serving of dessert and one high-calorie or alcoholic beverage.
5. Weigh yourself regularly: If you’re aware of weight fluctuations, you’ll respond appropriately. Knowledge is power!

To conclude, it’s easier to enjoy friends and family when you aren’t in a food coma. Fill your heart and soul with time spent among loved ones rather than a calorie surplus.

From infancy, the human body manufactures an important molecule called Nitric Oxide. This molecule is responsible for keeping arteries expanded and blood flow steady. But unfortunately, after age 40, production of Nitric Oxide decreases and as a result arteries tighten and cardiovascular complications arise.

So what can you do to maintain sufficient levels of Nitric Oxide? Start with increasing your consumption of dark leafy greens, apple juice, tea, red wine and dark chocolate. Integrate a brisk walk into your daily routine, consider supplements like Neo40 and lastly, work with your doctor to monitor your personal levels. Cardiovascular health is extremely important as one ages.

Follow this link for my interview with Dr. Nathan Bryan on the Neo40 supplement.

Turn on a TV and you will surely experience a drug commercial. Don’t let the stock footage of actors enjoying bike rides, dog walks and dinner parties fool you. The happy images are designed to distract you from the extensive side effects of pharmaceutical drugs.

As the saying goes, “there’s a sucker born every minute“. Don’t be one of them. Let your doctor advise you, not your TV. Drugs shouldn’t be pitched as the path to a carefree life on TV commercials.

Peppermint does more than just freshen your breath. The plant contains several essential oils which help relieve bloating, indigestion and gas. They do so by relaxing the muscles of your digestive tract, allowing for smoother digestion and easing pain. This is especially useful information for anyone suffering from Irritable Bowel Syndrome (IBS) and looking for a natural aid. Incorporating peppermint teas, oils or extracts into your routine may lessen your symptoms.

Everything is happier in the gut when peppermint is involved!

One late night in college I wrote myself a poem:

Now I am young, yet someday I will be old, and look at this span of time as it were but yesterday.

I reflect on this over 60 years later. Time doesn’t slow down for us. Savour and learn from each and every moment of your life. Especially the ones you spend contemplating what on Earth you were doing thinking such grand thoughts in your early twenties.

Looking for a no-nonsense checklist for health and longevity? If only there were a foolproof formula. Here’s a checklist you can use to help get you into the 90+ club:

• good luck and good genes
• don’t smoke
• eat well and drink in moderation
• exercise in moderation
• have an active social life
• weigh yourself everyday
• make love
• be skeptical of your doctor
• visit your local health food store to get additional advice
• pick up a copy of No Nonsense Health Naturally!

Grip strength is one of the nine key factors determining longevity. Not sure how to measure it? Try squeezing a lemon. If you can grip it strongly and tightly, you’re likely in a physically stable condition. If this task is difficult, you may want to consult a healthcare provider about how best to increase your physical strength.

The coffee bean was used in traditional medicine long before it became a popular pick-me-up. It’s no surprise then, that there are many health benefits associated with coffee. Caffeine stimulates epinephrine (aka adrenaline) production and  increases nervous system activity. This systematically speeds up the break down of fat cells and sustains high energy levels. It also increases levels of GCSF, a growth hormone shown to reduce the risk of Alzheimer’s Disease.

Skip the cream and sugar, but enjoy your morning cup of joe guilt-free.

Read more here.

Vitamins and minerals get taken up by the body in different ways. It is wise to tailor how you take supplements accordingly. Vitamin B12, benefitting the nervous system and blood cells, is a great example of a vitamin that is best ingested sublingually. Look for B12 supplements that dissolve under the tongue to maximize effectiveness.

Swallowing vitamins like B12 does not mean they will be ineffective. It simply means that less is being absorbed into the blood stream. You will be receiving a lower percentage of the dosage than if taken sublingually.

Unsure what part of your supplement routine might need a change? Consult your health care providers!

If you’re a Canadian resident and have a smartphone, the COVID Alert App is a tool you should be using. The app uses bluetooth codes to inform you if you have been in contact with a positive COVID case within the last 14 days. It does not have access to your privacy or location settings but rather sends numerical codes to other phones in your vicinity who also have the app. When a positive case arises, anyone whose phone has shared codes with that individual’s device is notified.

The federal government has given us an extremely useful tool by creating this app. It takes very little effort to set up and helps us all do our part to stay informed and reduce the spread of COVID-19.

For more information, or to download the app, click here

Your doctor is an important figure in your life. However, they should not be your be-all and end-all source of medical advice.

If you were renovating your house, you would probably get quotes from two or three contractors to make sure the one you choose fits your budget, timeline and quality expectations. Don’t show your house more respect than you show your health.

Before jumping at your doctor’s suggestions, especially for substantial medical procedures, consider consulting the expertise of others. Nutritionists, wellness coaches, or even other physicians are good places to start. It can never hurt to get someone else’s perspective.

The polyphenols in apples are full of antioxidants that have been proven to reduce visceral fat.

Studies conducted in Japan show a 9% decrease in visceral fat deposits after taking apple polyphenols for 12 weeks in comparison to a placebo group. How does the humble apple do it? Polyphenols block enzymes from breaking down fat and glucose. This means they are able to pass right through without being deposited around the tummy!

Find out more: How Apples Work for Your Waist