HEALTH NEWSLETTER

S ummer is here folks. The weather is fantasic, the birds are chirping, the barbeques are sizzling, and everyone is out and about enjoying the long Summer days. While you enjoy the outdoors, make sure slather on the sunscrem and if you are out by the country side, make sure you check your hands and legs and clothing for ticks. Enjoy and have a healthy summer.

In this newsletter:

• Clinic News


• Vitamin D – Myths And Facts


• Health And Fitness


• Cucumber Salad Recipe

CLINIC NEWS

The Natures Intentions Naturopathic Clinic will be moving to a different floor as of August 1st, 2007. Please note our new location for your next appointment:

1849 Yonge Street, SUITE 614, Toronto, Ontario, M4S 1Y2

We will now also be providing MASSAGE THERAPY and ACUPUNCTURE, so please book your appointment ahead of time. We look forward to continue providing you with the best health care services at our NEW LOCATION.

VITAMIN D - MYTHS AND FACTS

The new research strengthens the case made by some specialists that vitamin D may be a powerful cancer preventive and most people should get more of it. Orally, Vitamin D has been used for building bone mass and preventing bone loss when taken with calcium. Recent studies have indicated that Vitamin D may also help in reducing the risk of colon, breast and prostate cancer and may help in treating cancer as well.

Vitamin D is found in the following foods:

1. Dairy products: Cheese, Butter, Cream, Fortified Milk


2. Margarine


3. Fortified Cereals


4. Fish


5. Oysters

DEFICIENCY OF VITAMIN D

A shortage can lead to softening of the bone and muscle twitching and convulsions, and in children it causes rickets - resulting in bent legs. In adults, the shortage causes loss of minerals from the bones, (osteomalacia) where the bones are sore, tender, and weak muscles with the possibility of deafness developing. In older people, osteoporosis may appear when protein is also lost from the bone. Vitamin D in short supply is also linked to having a burning sensation in the mouth and throat, diarrhea, insomnia and visual problem.

THE STUDY

The researchers at Creighton University in Omaha focused on 1,179 seemingly healthy women with an average age of 67. The women were divided into three groups: 446 got calcium and vitamin D3 supplements, a similar number got calcium alone, and 288 took dummy pills

The research team gave 1,000 daily international units of vitamin D, more than current guidelines calling for 200 to 600 units depending on a person's age. The researchers intended to check mainly for the effects of calcium on bone health. Their interest in cancer risk was secondary.

THE RESULTS

The lower cancer risk stood out. Only 13 women, or three per cent, developed cancer over four years of calcium and vitamin D supplements. With calcium alone, 17 women, or four per cent, got cancer. With dummy pills, cancer appeared in 20 women, or seven per cent.

HOW MUCH VITAMIN D IS ENOUGH?

The dietary allowance set by the National Research Council is 400 IU per day for all healthy individuals who have no exposure to ultraviolet light. In June 2007, the Canadian Cancer Society said that based on current research adults should consider increasing their daily dosage of vitamin D. The society said Canadians should now consume 1,000 international units (IU) of vitamin D daily during the fall and winter months, in consultation with a health-care provider. More than 2,000 IU a day can make the body absorb too much calcium, and damage the liver and kidneys.

HEALTH AND FITNESS

WHY IS EXERCISE IMPORTANT?

Exercise is very important for your health and well being. Exercise will accelerate fat loss, increase energy and help you to look lean and tight. Diet alone is not enough! Most people tend to experience some form of apprehension when first beginning an exercise program. The mistake most people make is thinking they have to exercise six days per week to make progress. It’s simply not the case. For those who can’t get motivated to exercise or don’t know where to begin, I recommend beginning with a minimal routine – How about getting at least 8000 steps daily.

WHERE DO I START? HOW MUCH DO I PERFORM? WHAT DO I PERFORM? HOW OFTEN?

Start with three alternate days per week for 20-30 minutes of moderate activity such as brisk walking. Becoming more active with something that’s easy to do and doesn’t take a lot of time is the best place to start. This allows you to begin training your body naturally, and also sets the groundwork for a new lifestyle.

There are three important components to a fitness plan:

• Cardiovascular exercise


• Strength training


• Flexibility training

After two weeks of adjusting to your brisk walks (cardiovascular), add two whole-body strength-training workouts per week on alternate days. Investing in some dumbbells will yield big rewards. Perform two sets for each major muscle group for eight to 12 repetitions. The workout will take you about 20-30 minutes.

Finally, make sure you enjoy your workout, so start thinking about activities you might like to try such as aerobic videotapes, aerobic classes, hiking, water aerobics, etc. Any activity you enjoy will be a big plus and keep you motivated. As you incorporate a healthy nutritional plan with balanced exercise, the pounds will begin to shed and you’ll be on track. Good luck!

CUCUMBER SALAD RECIPE

Cucumber is a vegetable with high water content and is therefore relatively low in calories and carbohydrates. Try having cucumber with its peel which itself is a great source of fiber and many more nutrients. The fat free lemon juice and Soya sauce dressing enhances this salad, especially when it is served chilled.

Ingredients:

• 1 cup cucumber, peeled and diced
• 1 cup tomatoes, deseeded and cubed
• 1 cup spring onions, sliced
• You can add other vegetables / fruit of your choice - perhaps some baby corn Or 1/2 a sweet mango diced.

To be mixed into a dressing:

• 1⁄2 green chili, finely chopped
• 1 clove garlic, finely chopped
• 1 teaspoon Soya sauce
• 1 tsp of Sesame seeds (roasted)
• A pinch Stevia or maple sugar
• Juice of 1⁄2 lemon
• Salt to taste

Instructions:

Combine all the ingredients in a bowl and toss the salad. Serve immediately.

For any questions, or concerns, or to schedule an initial naturopathic appointment, please contact us at 416 913 4325 (HEAL) or email us at [email protected]

* DISCLAIMER: The information on this article is the property of Dr. Sushma Shah, Naturopathic Doctor, and is not intended to treat, diagnose or cure any diseases or promote any services or products mentioned on the website.