Are You Sending Your Body Mixed Signals for Health?

Are You Sending Your Body Mixed Signals for Health?

You truly are what you eat…and in the past, the main focus was on the nutrients we might be missing. That’s still important, however, now scientists realize that there’s a lot more to consider when planning our daily diets than just avoiding a deficiency. Healthy eating, nutrition, and other modifiable lifestyle factors can help you reverse the disease process and improve health.

How Lifestyles Affect Your Body’s Nutritional Intake

Despite a wide variety of foods, people today generally eat more but actually get fewer nutrients. Many common aspects of daily life can deplete the body of the nutrients it needs to function properly:

  • Drinking—alcohol, coffee/sodas (caffeine)
  • Smoking—nicotine
  • Medications—statin drugs, corticosteroids, diuretics
  • Eating—junk food, refined carbohydrates
  • Stress—work, family
  • State of Health—illness, injury, intestinal issues, pregnancy

These things can rob you of nutrients by:

  • Increasing your need for certain nutrients
  • Causing accelerated nutrient loss
  • Impairing the absorption of nutrients from food

What You Eat Affects How You Feel

Processed foods and other unhealthy dietary habits can interfere with the dietary signals sent to cells throughout the body, which can lead to premature aging and disease. Addressing unhealthy eating patterns allows you to manage symptoms and even halt or reverse the progression of illness. Eating plans can also be tailored to specific conditions to maximize healthy signals—to help regulate blood sugar or reduce inflammation.

Are 3 balanced meals a day enough to keep you healthy? Food is the preferred source of nutrients to supply you foundational nutrition needs for basic health maintenance. Knowing how to eat to maximize these nutrients will help you stay on a path of reduced disease risk.

The foods you eat can be broken down into 3 categories: fats, proteins, and carbohydrates. They’re all essential to health—but not every food supplies them in a “good” way.  Work with your health care provider for suggestions on daily calorie intake and serving size suggestions to match your individual needs and activity level.

Some Fat is Good for You

Fat is a vital nutrient that your body needs for a wide range of biological processes, including growth, healthy skin, and absorption of nutrients. It’s also an important fuel source. Eating the right fats, in moderation, will help you feel full faster, and in turn, decrease your appetite. They can even help lower your risk of heart disease by reducing your levels of total and LDL (“bad”) cholesterol.

  • Good. Mono and poly-unsaturated fats and omega-3 fatty acids (from coldwater fish, nuts, flaxseed oil) are healthy.
  • Bad. Saturated fat and trans fat (from animal products and processed foods) can be harmful.
  • Saturated and trans fats can increase your risk of heart disease by increasing your total and LDL cholesterol.

Protein is More Than Just Meat

Protein is a key component of practically every tissue in your body, including muscle, skin, hair, and other tissues. Proteins manufacture the enzymes and hormones that power digestion, metabolism, and tissue growth and repair.

Protein can be found in all meats and vegetables. Some are “complete” proteins (typically from animals) because they contain all the essential amino acids your body needs to build more protein. Others are “incomplete” proteins (vegetables, nuts) because they lack one or more essential amino acids.

  • Good. Lean cuts of meat, white poultry meat, whey protein, soy protein, nuts (in moderation), beans, reduced fat dairy products (or dairy substitutes).
  • Bad. Fatty cuts of meat, dark poultry meat, excess cheese or “whole” dairy product consumption, poultry skins.
  • Even lean protein sources can be prepared in unhealthy ways—battered, deep fried, or covered in fatty sauces or cheeses.

Carbohydrates: the Key to Healthy Eating

Carbohydrates are important sources of energy and can be found in most foods. Not all carbohydrates are beneficial, so choosing the right carbohydrates is essential.

  • Good. Better sources of carbohydrates are whole grains, vegetables, fruits, and beans. These foods are a good source of energy and provide fiber, vitamins, and minerals—as well as phytonutrients that are essential for good health.
  • Bad. Refined carbohydrates or sugars (white bread, white rice, pastries, sugary sodas) provide little or no nutritional value.
  • Even the best carbs can be prepared in bad ways. Overcooking can deplete nutrients, or they can be covered in cheese, butter, and fatty/sugary sauces that counteract their benefits. Over time, a steady intake of refined carbohydrates can lead to insulin resistance, a harmful condition in which the body can’t properly convert blood sugar into energy. Insulin resistance, in turn, can result in weight gain, low energy levels, diabetes, heart disease, and other health conditions.

Fiber and Water: Filling You Up and Cleaning You Out

Good sources of fiber include bran, beans, brown rice and nuts, and green vegetables (broccoli, asparagus, spinach). Dietary fiber helps:

  • Promote healthy insulin and blood sugar response by slowing digestion, which helps to prevent a surge of blood sugar.
  • Create a feeling of fullness, helping you control the amount of food you eat.
  • Increase bowel motility, helping you empty what your body doesn’t need more regularly.
  • Low fiber diets can increase the risk to insulin resistance, digestive discomfort, and more serious intestinal concerns.

Water helps to transport vital nutrients to, and export waste from, our cells. It’s also necessary to moisten the lungs and respiratory tract, lubricate joint surfaces and internal organs, and ensure proper digestion. Like fiber, it can increase the feeling of fullness and aid in toxin removal. So it’s important to make sure you’re getting enough water every day.

“Boosting” Your Healthy Message with Nutritional Supplements

Even if you eat a nutritious diet, you might benefit from nutritional supplementation. Nutritional supplementation not only helps you maintain adequate nutrient levels, it can also help improve your health or manage chronic health conditions.

Be sure to discuss nutritional supplementation with your healthcare provider, especially if you have a health condition or are currently taking medication.

Article written by: metagenics.com

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Six Ways to Boost Your Immune System

With more than 200 viruses causing the common cold, you’re bound to catch a sniffle or two: Diversified Health shares six ways to boost your immune system.

Think Positive – Happier people are less likely to develop colds when exposed to cold viruses. People with high positive emotion scores produce just enough cytokine (a protein) to help recruit other immune cells to fight off infections.

Exercise Regularly – Taking a pass on exercise may increase your risk of catching a cold. Exercising at least 45 minutes five times a week can increase the immune fighting cells with each episode of exercise.

Victoria Clinic Indorses Six Easy Ways to Boost Your Immunity

Six Easy Ways to Boost Your Immunity

Snack on Yogurt –  Pro-biotics help promote a healthier immune system. To benefit, a person should consume between 1 and 10 billion colony-forming units (CFUs) of active probiotics per day.

Eat your Veggies – Eating at least eight servings of brightly colored vegetables and fruits per day helps keep the immune system in top form, and prevents it from overreacting.

Give herbs and Algae a try – The herb ginseng has been proven to help prevent colds when taken as soon as symptoms develop.  Spirulina, a blue green algae, is available in health food store, is also promising. Some variations containing zinc and powdered acerola have high anti-inflammatory and antioxidant potential.

Boost your Vitamin D – People with low Vitamin D status are one and half times more likely to get a respiratory infection than those whose Vitamin D levels were higher. Health Canada recommends 200 IU daily for adults under age 50 and 400 IU for those over 50.

Acupuncture sessions support and strengthen immunity.  Scientific research shows that acupuncture increases the white blood cells in the body and moderates the immune system allowing it to react swiftly and strongly to threats.

A healthy body has a strong and effective immune system.  For more tips and strategies on keeping your immune system strong, please contact our knowledgeable  healthcare practitioners.

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Patellofemoral Pain Syndrome a.k.a Runner’s Knee

sore_0Runner’s knee or patellofemoral pain syndrome is a common biomechanical problem that can affect anyone who is involved in activities that requires on-going knee bending, such as walking, biking, or running.

Patellofemoral pain syndrome can result from:

  • Overuse. Repeated overstretching of the muscles and tendons of the knee
  • Trauma to the knee by a fall or blow
  • Misalignment. If any of the bones are slightly misaligned excessive stress is placed on the cartilage of the kneecap.
  • Worn cartilage in the knee joint
  • Leg length discrepancies
  • If you suffer from over pronation, fallen arches or high arches

Minor to moderate cases of runner’s knee should heal with minimum treatment and minimal down time.

  • Rest the knee. Try to avoid putting weight on your knee for a few days
  • Ice your knee to reduce pain and swelling. Do this for 20-30 minutes every 3-4 hours for 2-3 days
  • Compress your knee by using an elastic bandage, athletic tape, or a soft brace
  • Elevate your knee whenever you’re sitting or lying down
  • Use anti-inflammatory medication
  • Practice stretching and strengthening exercises
  • Use orthotics to support your arches

Chiropractic and Physiotherapy can treat runner’s knee with manual manipulations and modalities to get you back to your regular routine as quickly as possible.

  • Deep Tissue Laser Therapy – accelerates the body’s own natural healing process
  • Graston Technique – soft tissue treatment that breaks down scar tissue
  • Therapeutic Ultrasound – increases circulation to help the healing process and decreases pain.
  • K-Taping – designed for muscle, ligament and tendon pain relief and support
  • TENS Therapy – a non-invasive nerve stimulation intended to reduce both acute and chronic pain
  • Shockwave Therapy – a non-surgical treatment of soft tissue, bone, and joint pain

How to prevent runner’s knee:

  • Use custom orthotics in all your footwear
  • Wear runners with good shock absorption and quality construction, and replace them often
  • Avoid running on surfaces like concrete or asphalt
  • Stay in shape and maintain a healthy weight
  • Weak thigh muscles, tight hamstring and calf muscles can put extra stress on the knee; so stretch, stretch, stretch
  • Tape your knee while exercising, if you’ve had runner’s knee before.

As with any injury, contact your doctor or health care practitioner to be diagnosed and to create a treatment plan that’s right for you.

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Replacing Your Running Shoes

Replacing Your Running ShoesHere is a simple guide to help you choose your next pair of running shoes.  Running in old worn-out shoes is one of the most common causes of running injuries. Your shoes lose cushioning, stability and shock absorption over time. A “good” rule of thumb is to replace your running shoes every 500km.

Shoe sizes are not standard:

Shoe sizes will vary according to the brand and the style.  A good rule of thumb is to always try the next size up.  You will immediately be aware if the next size up is too large or might be a better fit, and always go by how the shoe feels. Shoe sizes will vary according to the brand and the style. Don’t buy a shoe according to the number associated with the size; go with how the shoe feels.

Your feet are not the same size or shape:

Make sure that the bigger or more wider foot is fitted first, and be sure to wear the same socks that you will normally wear with your runners.

Be fit for running shoes late in the day:

Always shop for runners later in the day — your feet expand and swell after bearing weight during the day. You should also bring any orthotics or inserts that you normally wear in your runners.

Select shoes that match the shape of your foot:

Everybody has a different and unique shape to their feet (e.g., wide forefoot, narrow heel) and needs to be fitted accordingly. Keep in mind that a popular brand might not work for you, and let go of the notion that the runners will “stretch” to fit your feet.  Also make sure that you compare several brands and styles and test them out in the store.

It might seem obvious but your runners should be slightly longer and wider than your feet, so that the balls of your feet should fit comfortably in the runner. The upper part of the runner should not rub on the ankle bones and the heel should not excessively move inside the shoe. A runner that is either too loose or too tight can cause injuries.

Make sure that you choose a runner that is appropriate for the type of activity you will be doing, such as running, walking, or cross training.

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