It’s halfway through January and I hope your new years resolutions are in full swing. You may have noticed that the gym is more full and the yoga studio is a tighter squeeze. While I am a big fan of resolving to live a healthier life, I think New Year resolutions usually don’t last, leaving us frustrated. I wanted to give you some simple some resolutions that you will actually keep and will improve your health on multiple levels.
The key to successful resolutions is keeping them simple and achievable. This will increase your chance to actually stick with the changes you want to make. Start with small steps before jumping to lofty goals. Also, challenge yourself to be healthier not just in your body but also in your mind and spirit. We need to respect all aspects of who we are and not ignore essential parts of what makes us truly healthy. 1) Sweat more – This resolution seems simple but it actually covers a lot of key bases. Instead of resolving to exercise more, make a commitment doing something that gets your sweaty at least once a week. This could be doing a spin class at the gym, going for a run, lifting weights, or doing a yoga class. It can also be something very simple such as climbing a flight of stairs or going for a brisk walk. It will be different for each person but just as powerful. We often are afraid to get sweaty but it’s our body’s way to eliminate toxins and promote circulation. Don’t be afraid to sweat this year! 2) Eat less – I think we this is something we have all tried to do to lose a little weight. However, something so simple can be very helpful not just in cutting back on the extra calories but also promoting longevity. Studies have found that organisms that eat less live longer. Recent evidence shows that this approach promotes brain function and improves blood sugar control. Most North Americans over-eat so don’t fall into that trap this year and resolve to cut down your portions by as little as 20%. It doesn’t require calorie counting or weighing your food, just serve less food on your plate then you usually do. 3) Vent more – We can’t avoid getting irritated or angry. It can happen, especially when we are stressed and tired. The key thing is what we do with that anger when we experience it. A recent study found those people that internalized anxiety ran the risk of an elevated pulse, which increases the risk of high blood pressure, heart disease and other ailments. This year resolve to vent or discharge your frustration or angry in a healthy way. This can be something like conscious deep-breathing, exercise or even try martial arts or yoga. 4) Sleep more – Sleep is one of the most important things you can do to maintain good health. Numerous studies have found that sleep improves immunity, increases the ability to cope with stress, and improves weight loss by cutting cravings. I often tell patients that the single, most powerful change you can make to improve your health is to go to bed one hour earlier. There are so many health benefits from making this simple resolution. 5) Be silent more – Just as you have to exercise regularly to build your muscle you have to also prioritize time to build your mind and spirit. The problem is that we are so use to getting things done by doing more, not slowing down and doing less. Taking the time to meditate, pray or just be silent is one of the most difficult things to do for most people. However, once you make it a habit it becomes the most rewarding. I challenge you to start with just 5 minutes a day to just sit and be still. Don’t do this right before bed or when you are distracted but rather be deliberate with putting aside time in your day. To focus on the right thing try this simple method. Pick one simple shape or image and focus on that thing in your mind. Take a stopwatch or timer (your smart phone has one) and start it. Every time you lose focus on that one image or shape, re-start the timer. You will be surprised how short your focus can be. Challenge yourself to do this daily and work towards getting up to 5 minutes without re-starting. Making and keeping New Year’s resolutions does not have to be difficult. Implement these 5 simple changes and maintain them, even if you start by doing each one once a week. Remember, the road to failure is littered with good intentions. Make your 2013 resolutions simple and sustainable. Have a healthy and happy New Year! Dr Paul Hrkal
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As promised, below you can find my "souped up" (pun intended) Immune boosting Chicken Quinoa Soup recipe. To read more about recent research showing that chicken soup has scientific evidence supporting an anti-viral effect click here.
This soup has all the benefits if standard chicken soup plus the addition of garlic and tumeric for an added anti-viral and anti-inflammatory effect. I also replaced the noodles with quinoa for added protein. Wheat-based (contain gluten and egg) noodles promote inflammation in the digestive track which has a counter-productive effect on the immune system. Quinoa is gluten free grain and is packed with protein. Feel free to modify it to your liking. Dr Hrkal’s Flu-Busting Chicken Quinoa Soup Ingredients: 1 free run, grain fed chicken breast 1 package of bone in chicken legs 3 large onions 1 cup cooked quinoa 8 cups of organic chicken stock (or spring water) 2 turnips 4 large carrots 4 celery stems 1 bunch of parsley 2 bay leaves 1 clove garlic, minced ½ teaspoon of cayenne pepper ½ turmeric powder Salt and pepper to taste Directions: 1. Clean the chicken, dice, put it in a large pot and cover it with cold water. Bring the water to boil. 2. Add the chicken legs, onions, turnips and carrots. Simmer on medium heat for about 1 hour. Remove fat from the surface as it accumulates. 3. Add the parsley, celery cayenne pepper, turmeric, and garlic . Cook the mixture about 45 min. longer. 4. Remove bay leaves. 5. Serve broth, meat and vegetables with cooked quinoa in bowl. (You may also put vegetables in the food processor to liquefy before adding them back into the soup). 6. Add salt and pepper to taste. Enjoy Dr Paul In an earlier post I highlighted some recent research that showed chicken soup actually may be beneficial in combating the flu infection. Click here to read more. In this article I highlight my tried and tested anti-flu strategy that I employ as soon as the earliest signs of the flu are present. Read on to see how you can cut the duration of your flu and even stop it from becoming full blown. 1) Early ID is key: The earlier we can identify that we are coming down with an influenza infection the better the chance we can fight it off or even stop it from becoming an full blown infection. Unlike other illnesses, the flu starts with a characteristic “prodromal” or early stage. The key symptoms to look for are muscle aches, especially in the neck, back and legs. These aches are actually a normal response by the body to breakdown our muscle tissue to increase amino acid availability for our immune system to make more white blood cells. Other early signs are headaches, fatigue, nausea and fever (not all necessarily together). As soon as you feel these symptoms initiate your anti-flu protocol. We will discuss this in the following points. 2) Get your rest: The sooner you rest and sleep the better outcome you will have during the flu. If you get to bed early enough, you can often abort the flu and stop it from progressing into the full-blown stage. This is not the time to be a hero, crawl under the covers and try to sleep because your immune system is most active during this time. 3) Drink liquids: This is where the chicken soup comes in as a great anti-flu remedy. It is a great fluid because it provides protein for your immune system to function, carnosine to combat the virus, electrolytes to keep you balanced (especially if vomiting) and hydration to maintain cellular function. Herbal teas are also great options. Two of my favorites are licorice and chamomile because they have soothing, anti-inflammatory and anti-nausea effects. 4) Don’t suppress your fever: One of the most common mistakes people make when they get sick and find our they have a fever is that is take an acetaminophen (Tylenol). Our culture is generally too quick to suppress a modest fever with medication due to the (overblown) fear of getting a seizure. This danger is only a reality in very high temperatures (greater than 104 degrees F). When is doubt, please consult your healthcare provider. Unfortunately, suppressing a fever is actually working against the body’s defense system since our own immune cells actually stimulate the fever because they become more powerful at higher temperatures. Using anti-fever medication can actually prolong the illness and preventing your immune system from successfully clearing the infection. 5) Homeopathic medicine to the rescue: One of my most trusted anti-flu remedies is a homeopathic medicine called Oscillococcinum. Various homeopathic remedies have been used for decades as potent treatments from all stages of viral infections. They had one of the highest success rates of disease resolution in the Spanish flu outbreak during the early 1900’s. Oscillococcinum (also available as Mucococcinum in a similar product) is a remedy specifically used in the early stages of the flu and can often stop the flu from progressing in to the full-blow stages. There are number of studies and reviews that have found Oscillococcinum to be effective for early stage influenza infection (1). Other remedies can be used very effectively for other, more progressed stages. Consult a Naturopathic doctor to find out which one is best suited from you and your symptom picture. 6) Power up on herbs: If all else fails, I turn to herbal medicine to help resolve the flu. There are number of herbs with research supporting their anti-viral activity. My 2 favourites are Echinacea and Andrographis. See my article on Immune boosting remedies for more information on these herbs and other strategies They both have studies supporting their ability to boost immune cell function and cut the duration of the cold and flu. A great child friendly herbal remedy is syrup made from elderberry fruit. Research shows that it cuts the duration of the flu and tastes great so children love it. Find it at your local health food store in a product called Sambucol®. No one likes getting the flu but if it does happen don’t hesitate to employ some of your grandma’s wisdom. The chicken soup that seems to cure everything may actually have some scientific merit in helping you get over an infection. To see my "souped-up" chicken soup recipe click here. It contains all the flavour of grandma’s recipe with a few tweaks to improve its immune boosting power. At the earliest signs or symptoms start your anti-flu protocol so you can prevent the progression, cut the duration and get back to doing what you need to do. For more information on how to boost your immune system please see my article on how to keep your immune system is tip-top shape. In Health, Dr Paul References (1) Vickers AJ, Smith C. Homoeopathic Oscillococcinum for preventing and treating influenza and influenza-like syndromes. ) Cochrane Database Syst Rev. 2006 Jul 19;(3):CD001957 It is the time of year when everyone around us is coming down with either the cold or the flu. We are meeting family members and friends for parties, the weather is cold and the stress of the New Year is ramping up. When feeling under the weather, it’s almost instinctive that we want to relax under a warm blanket and have a cup of grandma’s famous chicken noodle soup to aid in our recovery. Most people value chicken soup as nature’s anti-flu elixir but is there any evidence supporting this belief or is it just a folk myth? Believe it or not, there is new research that may support the benefit of chicken soup in fighting off viral infections and boosting our immune system (1). A recent study found that carnosine, a potent antioxidant found in chicken (and chicken soup), has a key role is disrupting viral replication and spread inside our cells. Carnosine is a key antioxidant with a primary role of neutralizing damaging free radicals inside our cells. By comparison, vitamin C is another potent antioxidant but its role is outside the cell. The influenza virus causes its damage and infection but taking over our own human cellular machinery to make more copies of itself. It actually will infect and hijack healthy human cells as a mechanism to spread its infection. The study found that carnosine blocks this “hijacking” process by quenching free radials produced by the virus. This suggests that a diet high in carnosine could help prevent and possibly even stop the flu. Carnosine is also available as a supplement in capsule form where it is used as a powerful antioxidant to prevent the damage that occurs in diabetes, high performance sports and aging. This wasn’t the first study citing that chicken soup is more than just folklore. A widely publicized study in 2000 found that chicken soup has anti-inflammatory activity, which may reduce the symptoms of the flu such as headaches, chest congestion and achiness (2). The results were preliminary but they were the first to lend credibility to an age-old remedy passed down for generations. To read more about this study including the full text and original chicken soup recipe used in the trial click here. Is this enough evidence to state that chicken soup is a flu-busting cure? Not really, but it does shed some light on what we can do if we feel an infection starting. It does lend more support to a flu remedy we swear by and will continue to pass down from generation to generation. Check out my upcoming blogs to see my anti-flu plan and see the recipe for my very own Immune Boosting Chicken Soup Recipe. In health, Dr Paul References (1) Babizhayev MA, Deyev AI. Management of the virulent influenza virus infection by oral formulation of nonhydrolized carnosine and isopeptide of carnosine attenuating proinflammatory cytokine-induced nitric oxide production. Am J Ther. 2012 Jan;19(1):e25-47 (2) Rennard BO, Ertl RF, Gossman GL, Robbins RA, Rennard SI. Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. 2000 Oct;118(4):1150-7. The holiday season is a great time to relax and spend time with loved ones and family members. Unfortunately, it’s also the time when we often come down with the cold or flu. Despite our best intensions we usually end up staying up late, are under extra stress and over eat foods that are high in sugar. Plus the weather is cold and wet so the stage is set for you to get that “bug that is going around.” Let me highlight some easy, natural and effective strategies you can employ to protect yourself and your family from getting that nasty cold or flu. Put the points into practice and you will decrease your chances of infection, improve your immunity and enjoy your holidays symptom free! Limit The Sugar Its not reasonable to say don’t eat any sugar during the holidays but try to limit it. A diet that is high in refined sugar suppresses the immune system. Studies have shown that a large serving of sugar (i.e. candy, cake, cookies etc.) can suppress the immune system for a number of hours after eating them which opens the door for you to succumb to that virus you picked up. Look for options to that are lower in sugar such as fruit jello, rice pudding and apple crisp. Get Your ZZZ’s Getting at least 7-8 hours of sleep per night optimizes the function of your immune cells. People that don’t sleep enough have an increased chance to become infected. It’s very easy to lose track of time and stay up late during the holidays so make sure you are getting enough. The added benefit is that getting enough sleep will help you maintain a healthy weight since sleep helps your body keep you balance your hormones and maintain a healthy metabolism. Move Your Lymph Our immune cells travel around our bodies in a substance called lymph fluid. Unlike blood, lymph is not “pumped” throughout the body by vessels. Rather it is moved passively when we contract our muscles. Its is very important that we stay active (running, yoga, weight training, sports etc.) to make sure that lymph fluid flows freely throughout your body and delivers immune cells to the places they are needed. When we come down with a cold or flu we often experience swollen lymph nodes in our neck area. This is normal since a large number of cells collect near the area of infection. A simple technique to move the lymph fluid from the neck area is to gently massage the sides of your neck downwards towards your chest. This can disperse the build up of immune cells, relieved congestion in the throat and stimulate the movement of new lymph fluid. Boost Your Good Bugs It’s a little counterintuitive but the bacteria (probiotics) that you have in your gut are essential to a healthy immune system. Most of our immune cells are actually stored around our intestines. Good probiotics in our intestines turn on the cells that produce and activate our immune cells. They also prevent harmful bacteria from taking over and causing an infection. This is why there is such as close connection between the health of your gut and the rest of your body. Natural sources of probiotic are fermented foods such as sauerkraut, yogurt and kimchi. To the get the optimal amounts to stimulate the immune system a probiotic supplement would be most effective. Look for one that has multiple types (species) for maximal benefit and protection. Mind Your D’s And C’s Vitamin D and C are immunity superstars. They both can be used to prevent and reduce the duration of the cold and flu. Vitamin D is a key factor in turning on the immune system so it is ready to fight invaders. This is especially important in the winter months when we have limited exposure to natural sunlight. Vitamin C is a powerful antioxidant that can stimulate the immune system, offset the effects of diet high in sugar and promote viral and bacterial destruction. The optimal doses vary depending on the person and their needs but the most recent studies indicate 2000-4000IU of vitamin D and 2-4g of vitamin C per day are the best to maintain optimal immune function. For the most potent immune support, Vitamin C when given intravenously is one of the most powerful therapies to beat an infection. Anti-microbial action and delivery into your body is maximized through this safe and cutting edge treatment. To learn more visit my Intravenous Therapy page. Go Herbal Herbs have been used for many years as powerful and safe tools for the prevention and treatment of colds and flu. We may not realize it but the herbal tea we have been drinking for years can be used to boost our immune system. For example, ginseng and green tea have immune stimulating and anti-viral effects (respectively). Teas are great as a gentle, preventative approach but for the best therapeutic effect, herbal supplements such as Echinacea and Andrographis offer excellent action against bacterial and viral infections. One of my personal favorites is the herb called Andrographis paniculata. It has been used in Ayurvedic (east Indian) traditional medicine for hundreds of years with excellent results for reducing sinusitis, colds and flus. Recent studies are now showing that using the herb for just 3 days reduced the symptoms and duration colds and the flus. Get The Natural Cold And Flu Shot We are all familiar with getting the flu vaccine in the fall but many people are now starting to wonder about its safety and effectiveness. A natural alternative works differently but with the same goal to prevent both colds and the flu. Licensed Naturopathic doctors can inject a botanical and mineral remedy directly into your muscle to stimulate your immune system to fight off any infection. This direct and potent approach has been used for many years by Germany physician’s to boost the immune system without any of the potential side effects associated with the conventional flu vaccine. It also offer much more broad spectrum protection against any virus or bacterial rather than only a few strains of the influenza virus. To learn more about injection therapy visit my Injection therapy page The holidays are a wonderful time of year but don’t let a cold or flu spoil them. Remember an “once of prevention is a pound of cure” so apply some of the above strategies to protect yourself and keep your immune system in top form. Staying healthy and “cold –free” does not have to be difficult or expensive. Start with simple steps such as limiting your sugar intake and getting enough sleep. Then apply some natural and effective herbs and vitamins to really kick your immune system into high gear. If you have any questions about what strategy is best for you get in touch with me at my Contact page. Merry Christmas and Happy Holidays, In Health, Dr Paul Hrkal ND November is prostate cancer awareness month. We all know it’s that time of year when our co-workers and friends start growing that moustache that they normally would not dare to grow any other time of year. Other than raising money for a noble cause, moustaches in November provide awareness for men’s health. Guys are notorious for ignoring their health until it becomes too serious or bothersome forcing them to seek help. There is this idea of going to a doctor for an annual health check and physical is a sign of weakness. However, with initiatives like movember and a shift in the culture of our society, more men are starting to pay attention to their health and are adopting preventative health practices. There are some key motivators for men when it comes to health. Traditionally, it has been when their symptoms become too serious or unbearable they seek medical help. However, another powerful motivator is the ability to perform at the highest possible level. Men are driven by competition and performance in the workplace, on the athletic field, in the gym and even in the bedroom. When we can’t do things well anymore it forces us into decisive action. This article will highlight the top 3 nutritional and supplemental recommendations for men to maximize their performance in all aspects of their lives. If you have trouble staying focused, are too tired, or lack stamina this article will give you natural options to boost you back up to your optimal performance. Read on to find out more. Top 3 Foods for Men’s health Pomegranate and beet juice Your problem: Poor blood flow Cardiovascular disease is public enemy number one because it’s the leading cause of death among men. Pomegranate and beet juice are the ultimate duo to improve blood flow and heart health. There been a number of published studies showing that pomegranate and beet juice can lower blood pressure, iincrease exercise stamina and improve erectile dysfunction. Both these juices (taken together or separately) are a man’s secret weapons for optimal performance in the gym and in the bedroom. Tomatoes Your problem: Cancer Cooked tomatoes contain a powerful anti-cancer nutrient called lycopene. It is specific to men because studies have found that it inhibits cancer cells in the prostate. Its can also improve overall prostate health by reducing PSA (a marker of prostate health) and abnormal prostate enlargement. It’s important to note that the highest amounts are found in cooked tomatoes rather than the fresh fruit. Pumpkin Seeds Your problem: Prostate enlargement and poor sleep Pumpkin seeds are a super food for men. They are packed with essential vitamins and minerals including vitamin E, magnesium and zinc. Additionally they contain phytosterols that can lower cholesterol and reduce symptoms of prostate enlargement like frequent and nighttime urination. They also a good source of protein for muscle recovery plus they contain the amino acid L-tryptophan which helps promote good sleep and relaxation. They are great snack option for men on the go. Top 3 Supplements for Men’s health Korean Ginseng Your problem: Low energy and high stress Often called the “king of herbs,” ginseng has been used for centuries in Asian cultures as the most important men’s health herb. Research is now starting to unveil its many benefits including increasing resistance to stress, combating fatigue and reducing the incidence the cold and flu. Recently there have been a number of studies that have shown benefit for heart health and improvement of erectile dysfunction. Use this herb for to increase stamina in all aspects of your life but use it only for 2 months at a time before taking a break for a few weeks. Acetyl L-carnitine Your problem: Poor memory and energy Recently Dr Oz featured acetyl L-carnitine as a weight loss supplement. However, the majority of the research on this power nutrient is on improving memory and cellular energy. Additionally, it protects the heart, blood vessels and nerves from free radial damage. One of my favorite benefits of acetyl L-carnitine is its ability to reduce muscle soreness after exercise. Its broad range of powerful benefits makes its a jack-of-all-trades when it comes to men’s health. Rye grass pollen extract Your problem: enlarged prostate and frequent urination When it comes to prostate health and BPH (benign prostate hyperplasia) the most well known herb is saw palmetto. While saw palmetto is a traditional favorite with a long history of prostate benefits but a lesser-known extract from rye grass packs an even more powerful effect in reducing symptoms of prostate enlargement. Studies have shown it reduces symptoms such nighttime urination, frequency, incomplete voiding and it even may reduce prostate size. Try is as an alternative to or in combination with saw palmetto. If you are a man that wants to take your health and performance to the next level consider the above options as powerful health allies. They give you a good starting place but if you really want a personalized performance health plan visit a Naturopathic doctor for advanced care for men’s health issues. I would also strongly consider getting a personalized health check-up with a qualified healthcare practitioner. Even though it flies in the face of the usual male approach, prevention is the best medicine. Purebalance wellness centre is offering a complementary men’s health check up for the month of November. Come check us out so we can check you out and get you on track for optimal health. Happy Movember! Dr Paul Hrkal The positive health benefits of acupuncture are well known. It has been used for thousands of years to treat many different ailments, injuries and diseases. In the last 25 years, through innovative medical research and clinical practice, a new and improved method of acupuncture has emerged called biopuncture. What is Biopuncture? Biopuncture involves the injection of natural medicines below the skin or into muscles for the purpose of stimulating the body’s own healing process and a return to normal function. The concept of biopuncture was first coined by doctors in Belgium and Germany when they began to treat patients with chronic pain and injuries with very positive results. Since then the use and popularity of the technique has grown all over the world. High level athletes, such as Tiger Woods, have used biopuncture to speed the healing of injuries. Most recently it has been featured on the Dr Oz show for the treatment of chronic pain. Biopuncture harnesses many of the benefits of traditional acupuncture with the additional benefit of injecting a medicinal substance directly into or around the area that is in need of healing. This not only promotes blood flow to the area but also stimulates the body to repair itself. Another added advantage of biopuncture is that various medicines can be used to promote either the drainage of swelling, reduce pain and inflammation, stop muscle spasms, stimulate detoxification or repair cellular function. A treatment can be tailored to the specific stage of injury of each patient. These medicines work with the body to break the cycle of pain and inflammation and help create an environment where healing can take place. What Conditions Can Biopuncture Be Used For? Biopuncture is most commonly used to treat injures and chronic pain. This includes pain in the neck, shoulder, elbow, back, hip, knee, Achilles tendon and foot. It can be used to treat osteoarthritis, sciatica, sports injuries, tennis elbow and golfer’s elbow. Biopuncture can also be used to address many other conditions besides pain. Some of these include: supportive therapy for general or organ-specific detoxification, allergy, asthma, migraine, tension headache, sinusitis, cystitis, bronchitis, and many others. The intention is to resolve the underlying problem and not just the symptoms, so that the treatment is effective and long lasting. A more recent and popular application of biopuncture is for cosmetic and skin rejuvenation. Substances that improve lymphatic flow and skin health are injected just under the skin to improve appearance. It is important to note that biopuncture has its limitations and it can’t resolve all of medical problems. Ask your Naturopathic doctor if biopuncture can be an effective treatment for you. What is injected? The substances injected are combinations of natural products that stimulate and support the body’s ability to regulate its own healing mechanisms. As such, they do not suppress or shut down the body’s natural healing ability. In comparison cortisone, a commonly injected hormone, suppresses inflammation, which will reduce pain and swelling, but it does not promote tissue growth, healing or recovery. It actually can promote the weakening of tendons and ligaments, opening the door to future injuries. Is the treatment safe? There are few, if any, adverse reactions or side effects to the substances used in Biopuncture. The substances used for injection are made according to very strict quality control regulations. Most are manufactured in Germany, Italy, France and Belgium and conform to the highest medical manufacturing standards. Unlike commonly used anti-inflammatory drugs which produce gastric upset, these substances have proven to be safe with very few side effects. Treatments are administered according to standards set by the Ministry of Health that involve correct injection technique and the use of sterile disposable material. Naturopathic doctors that administer biopuncture have received additional training in proper technique, protocols and safety measures. After a biopuncture treatment, you may feel fatigued or have slightly more pain at the site of injection over the following 24-hour period as your body initiates a healing process; this is often a positive sign. You may also develop a mild bruise at the injection site that will resolve after a few days. Where are the injections given? The injections are given in carefully chosen spots and the locations and are often just as important as the substances themselves. They are not as painful as many other types of injections because the needles used are very fine and the quantity injected is very small. Most people are surprised at how easily and quickly these treatments are performed. Injections can be given under the skin, into muscles and ligamentous areas. How many injections will I receive? Usually several areas are injected during each session. If you have elbow, neck, hip or knee pain, injections may be made in the corresponding area and sometimes locations that are distant from the problem area need to be injected as well. These can include pain points, trigger points, and other areas of dense and sometimes painful tissue that contribute to the problem. Anywhere between 3 and 10 injections per session is typical but every case is different. How long before I heal? Some people improve immediately after the first treatment. This is usually the case in patients with a fresh injury who already have a fully functioning capacity for healing. For conditions that have been around for months or years, healing takes place over a longer time. Other aspects of your health may need attention at the same time. You may have several treatments before noticing any improvement at all or you may notice an improvement and then a plateau in results. In general, an improvement usually takes 3-6 treatments. The length of time you have had a problem, its severity, and the doctor’s judgement will determine the number and frequency of sessions you will need. Biopuncture is a safe and effective way to speed the healing of injuries, resolve chronic pain and promote overall cellular health. For more information please contact me through the contact me on my website. Or you can visit http://www.iabp-online.com/cms/iwebs/default.aspx?mmid=9916&smid=34230. In health, Dr Paul Hrkal ND In the last week, 3 news reports regarding the negative health effect of fluoride have come across my desk. When there is that much buzz surrounding a topic there usually is something interesting behind the stories. Fluoride has had a negative reputation in the alternative health community for many years. All you have to do is walk into a health food store and look at in their hygiene section to see many fluoride free dental hygiene options. I have heard bits and pieces of information over the years saying fluoride is dangerous and should be avoided so I wanted to get into the evidence myself to really see what is the truth regarding the safety of fluoride. Almost all dentists would agree that fluoride is an essential part of dental health. In fact, the practice of water fluoridation has been taking place since 1945 in an effort to prevent tooth decay. Even though some skeptical dental health experts would dispute the fact that orally ingested fluoride has any real benefits; lets assume that it does for arguments sake. The real issue at hand becomes how much daily fluoride is too much? Scientific evidence supports 1mg/day intake as being associated with maximum anti-cavity effect with the minimal chance of fluorosis (fluoride toxicity) (1). According to the Canadian Dental Association, the adequate and safe amount varies based on body weight. The problem is that everybody has a different body mass so the amount needed can vary greatly. We get fluoride in our drinking water, toothpaste and even mouthwash. The amount of fluoride that you can receive from brushing your teeth daily is approximately 2mg using a “pea-sized” amounts of toothpaste (1). Drinking fluoridated water, soft drinks and juice can add another 1-3mg depending on the amount of fluid consumed (2). Multiple sources of fluoride can easily raise exposure well above safe levels, especially in children. Children are the most vulnerable group to fluorine overdose because of their small size and developing organs and tissues. They are being exposed to fluoride topically through brushing their teeth, rinsing with mouthwash and also orally consumed through water sources. Fluorosis is excess fluoride intake that causes the disruption of proper enamel formation. This causes unsightly mottling and pitting of the teeth, enamel striations, and in severe cases, chalky-white teeth (1). Cosmetic treatment is required to correct these deformities. A study in Toronto, Ontario found that 13% of children, aged 7-13 had moderate fluorosis (3). The question that begs to be answered is what is this doing to our children on a systemic level? Understanding the mechanism that fluoride works to prevent cavities sheds light on what whether water fluoridation is the safest way to improve dental health. Fluoride is thought to prevent tooth decay by having an anti-bacterial effect (1). This is a topical mechanism, which takes place on the surface of teeth. There is also some evidence suggesting that fluoride uptake makes developing teeth in children less likely to decay by making the enamel more acid resistant (1). This is the rationale behind systemic ingestion of fluoride. However, systemic intake also predisposes all of the body to the potential harmful effect of fluoride. If the primary anti-cavity effect comes from topical application (from toothpaste and mouth wash) then drinking fluoride will have little benefits and possibly cause harm. There now is emerging evidence that even if it may reduce the chance of cavities, ingested fluoride have lasting harmful effects on a child’s neuro-development (4). The recent buzz about fluoride was caused by a study published by researchers from Harvard University. The authors set out to evaluate the effects of fluoride on the neurological health of children. They stated, “Although fluoride may cause neurotoxicity in animal models and acute fluoride poisoning causes neurotoxicity in adults, very little is known of its effects on children’s neurodevelopment.” They found the children in high fluoride areas had significantly lower IQ than those who lived in low fluoride areas (4). Fluoride exposure to the developing brain, which is much more susceptible to injury caused by toxins and chemicals than is the adult brain, may possibly lead to permanent damage (4). Fluoride easily crosses the placenta and very high levels have been found in baby formula compared to breast milk (5). New Hampshire is the first state to issue a warning about mixing infant formula with fluoridated water. The results found in the Harvard university study (and others before it) seriously call into question the safety of fluoridation, which has been accepted as normal practice for over half a century. The cumulative effects of increased fluoride exposure throughout childhood and into the adult years are difficult to assess but the prospect is a more frightening problem. Studies show that 50% of all ingested fluoride remains stored in bones for many years. Skeletal fluorosis is well documented in the scientific literature as increasing the risk of hip fractures and bone deformities (6). Another study, published earlier in 2012, linked fluoride with cardiovascular disease and artery calcification. This is very troubling since cardiovascular disease is the number one killer in North America and what we drink everyday can be contributing to it. After looking deeper into the research surprisingly fluoride has been linked to many other diseases including thyroid disease and infertility. Diving into the safety of fluoride has really turned out to be an eye opening experience. Not only is the benefit water fluoridation questionable, the negative health effects are piling up. The bottom line is that there may be a case for topical application of fluoride to prevent cavities but drinking fluoridated water is dangerous and not effective. Even if ingesting fluoride reduces tooth decay, the negative health effects on developing brains and bones far outweigh and benefits. Reducing sugar intake and maintaining adequate vitamin D levels are a much more effective, not to mention safer, approach to maintaining dental health. Many of you are wondering on how you can remove fluoride from your drinking water. Unfortunately most commercial water filtration systems do not remove fluoride. This includes charcoal filters like Brita. To be sure, check with your manufacturer. Also, beware of fluorine present in bottled water, juices and soft drinks. The only way to remove fluoride from your water is to use reverse osmosis or an alumina filtration system. Look for bottled water with no fluorine content. Also consider using un-fluoridated toothpaste to reduce your exposure. A good strategy, if you want to still get the topical fluoride, is to alternate between fluoridated and non-fluoridated toothpaste each day; using one in the morning and the other in the evening. I hope you have a better understanding of a mineral that you are probably ingesting everyday. Try to reduce your exposure to maximize the health of your families now and in the future. Dr Paul 1) J Godel; Canadian Paediatric Society. The use of fluoride in infants and children. Nutrition and Gastroenterology Committee. Paediatr Child Health 2002;7(8):569-72 2) Recommendations for Using Fluoride to Prevent and Control Dental Caries in the United States http://www.cdc.gov/mmwr/preview/mmwrhtml/rr5014a1.htm Accessed Aug 7, 2012. 3) Leake J, Goettler F, Stahl-Quinlan B, Stewart H. Has the level of fluorosis among Toronto children changed? J Can Dent Assoc 2002;68:21-5 4) Choi AL, Sun G, Zhang Y, Grandjean P 2012. Developmental Fluoride Neurotoxicity: A Systematic Review and Meta-Analysis. Environ Health Perspect. July 20 2012 5) New Hampshire passes first state-wide fluoride warning law. http://www.fluoridealert.org/United-States/New-Hampshire/New-Hampshire-passes-first-state-wide-fluoride-war.aspx Accessed August 8 2012. 6) Danielson, C. Hip fractures and fluoridation in Utah’s elderly population, JAMA. 1992; 268(6): 746-748. 7) Li Y, Berenji GR, Shaba WF, Tafti B, Yevdayev E, Dadparvar S. Association of vascular fluoride uptake with vascular calcification and coronary artery disease. Nucl Med Commun. 2012 Jan;33(1):14-20. New Energy Efficient Fluorescent Light Blubs and Recycled Plastics In part one of this article, I discussed the potential hidden hazards of hybrid vehicles. Part 2 talks about 2 other very commonly embraced “eco-friendly” options that may have a negative impact on our health. There has been a large push by the government and environmental agencies to promote the switch to new compact fluorescent light (CFL) bulbs from the old incandescent bulbs. While the new bulbs do use substantially less energy they can be potentially harmful in 2 ways. First, they give off harmful UV and radio frequency radiation. Diffusers, which filter out the UV radiation, usually cover tube florescent lights but they are not present in the new compact bulbs. Most people know about the harmful effects of UV radiation and people with skin sensitivities maybe especially sensitive. A small number of extremely sensitive people actually become very sick when exposed to fluorescent light. CFL bulbs also produce specific radio frequencies called intermediate frequencies or “dirty electricity” that old light bulbs don’t. Dirty electricity has been linked to conditions such as cancer, diabetes and mood disorders. The good news is that the harmful radiation only travels a few centimetres from the bulb. I recommend replacing CFL bulbs with full spectrum light bulbs in places that they are close to your body or head. For example, reading lamps, stovetops and desk lamps. Additionally, CFLs bulbs are high in the heavy metal, mercury. It is used in the process that creates the fluorescent light. Breakage of these bulbs can be dangerous to your health and the environment. Use Of (Recycled) Plastic It is impossible to avoid plastics since they are used in almost everything. It is now well established that plastics contain chemicals that can disrupt hormone function as some of the chemicals can act like the hormone estrogen. More and more plastics are now being recycled and reused in various containers and building materials in an effort to be eco-friendly. Examples include plastic decking and upholstery in new cars. The problem is that these plastics can give off very potent chemicals when they “off-gas.” A recent situation I encountered was when my mother purchased a new car with “cloth” upholstery. Almost immediately she noticed a potent “new car” smell and developed a severe headache when in the car. When looking into what the “cloth” material was made from she found out it was from recycled tires. The recycled material was letting off potent chemicals that can make most people very ill and can disrupt hormonal function. Another less visible example of the new use of plastic can be seen in the fermentation and storage of wine. In an effort to reduce the use of wooden wine barrels, many wineries are switching over to plastic vats. Just like the lining of plastic cans or plastics bottles, these vats contains bisphenol-A (BPA), a know hormone disruptor, which can leach into the wine. Some studies show that a bottle of wine can have 16x the amount of BPA then found in a soup can (which contains high amounts of BPA in its own right). BPA has been linked to neurological and hormone disorders and some experts feel it can be responsible for the increasing rates of infertility The conservation of trees for the production of wood is very important however there are cases when it comes to food storage and processing where it is a better option than plastics. Almost every plastic material that comes in contact with our food releases a certain amount chemicals so it is very difficult to avoid. However you can reduce your exposure by switching all your plastic Tupperware and utensils to glass or wood. Even “BPA-free” plastic is been shown in a recent study to release some potentially harmful chemicals. Any plastic material will leach BPA as soon as it is washed, microwaved or frozen. The best approach is totally avoid plastics and food together; they don’t mix. Switch to glass and stainless steel for a safer option. In this 2 part series we discussed examples of how making an environmentally friendly choice may have a negative impact on your health. I urge you to consider the potentially negative effects of EMR and plastics and try to reduce exposure in your home. I want to be clear that I strongly encourage reducing energy usage and emission production, making ecologically sustainable choices and protecting the environment. However, consider all technological innovations from the perspective of not just environmental impact but also the impact on your health. In most cases, they both align but not always, as discussed above. It easy to become caught up being environmentally conscious and reducing emission that we can lose sight of other equally important things such as personal and family health. My goal is to help you make the best choices to achieve optimal health and longevity. I hope you are now equipped with the facts so you can make the right choices for you and your family. |
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