“As you contemplate eating that second helping at the next holiday party, consider this: A new study published in The New England Journal of Medicine looked at a group of 1.46 million white, nonsmokers between the ages of 19 and 84 over a 10 year period. They found a disturbing correlation between Body Mass Index (weight in kilograms divided by height—in meters—squared) and likelihood of death. People with a BMI between 20 and 24.9 were the least likely to have died within the 10 year period.”

This Good Health article reminds us yet again how important it is to maintain a healthy lifestyle.  To determine your BMI, use this online calculator.

With the holiday season here, it can be very easy to pack on an extra 5 or 10 pounds over the month. Remember, it’s not the one or two times of overeating that makes a difference to your health, but what you do consistently over a period of time (for example, the month of December).

Two easy techniques you can use to keep the majority of your eating balanced:

• Use smaller plates. (Trust me it is well researched and it works!)
• Stop when you are 80% full.   Tune-in to your body…that first fullness signal you get is the one to follow.  Allow yourself to go back to the food in 20 min if you’re hungry then.

Happy eating!

But when it comes to eating fish, unfortunately there are no easy answers to choosing the best option.  Here are the key issues with eating fish:

• Farmed fish are not fed the same nutrients and algae they eat in the wild, therefore reducing their omega 3 content and overall health benefits.
• Many fish farms use antibiotics and use dyes to give fish a “healthy” colour.
• Farmed fish cause a significantly negative impact to the environment.  For example, ocean fish pens allow fish lice, feces and contaminants to flow back into the ocean and are widely accepted to be one of the main causes of destroying wild fish stocks.
• Wild fish stocks are depleted.
• Ocean fishing causes a significantly negative impact to the environment.
• Wild fish is contaminated with heavy metals.

Guidelines for making healthier fish choices:

• There are growing movements in Canada and around the world to improve fish agriculture, including the health benefits of the farmed fish.  Go to Canada’s Seafood Guide (download a wallet sized guide you can refer to when shopping or iphone app) and Sea Choice to keep up to date on the healthiest choices of fish available at this time.
• Avoid buying from farms that use ocean based pens, which are most of them.  Look for farms that use a closed containment system and feed their fish nutrients found in their natural environment, such as with this research farm in Canada.
• Consider this: According to Dr. Mozaffarian from the Harvard School of Public Health, “The cardiovascular benefits of eating omega-3 rich seafood — like farmed salmon — are greater than the PCB’s/dioxin risks by a factor of at least 300:1. Seafood is likely the single most important food one can consume for good health.”  I could certainly debate this, but it is something to consider.
• My research so far has found that Canadian sustainable aquaculture initiatives are only at the research stage and the fish aren’t widely available for purchase (please let me know if you come across a source to purchase these fish from).
• I have yet to find the perfect fish farm, except maybe this incredible fish farm in Spain.  Learn about it here from TED Talks.
• Keep up to date with new initiatives that support sustainable fish agriculture.   Visit these sites to learn about innovative Canadian solutions:
• Sustainable Aquaculture Technology
• Farmed and Dangerous
• Living Oceans
• Pacific Sea Lab
• various research projects

Wondering what you can do to prevent that dreaded cold or flu?

1.  You’ve heard it before but it can’t be emphasized enough.  Studies show the best prevention is hand washing and proper hygiene.  So wash your hands and your children’s hands on arriving home and after coughing or sneezing.  Occasionally wiping off door handles, light switches, steering wheels, keyboards and commonly handled items will also go along way in preventing germ transfer.

2.  Get enough sleep.  Sleep is when the body heals and people who don’t get enough sleep are at a higher risk of catching a cold.   How to tell if you get enough sleep? If you don’t feel rested in the morning, you aren’t getting enough sleep.

3.  Go outside.  Your body needs a minimum of 20 minutes of daylight per day to make the correct hormones that govern much of your health, including your immune system.

4.  Exercise in moderation.  Research shows that exercising 30-60 min 5 days per week increases immune function and reduces your chances of picking up that cold that everyone else seems to have.

5.  Consider a homeopathic flu shot.  Homeopathic flu shots enhance the body’s natural defences and healing processes.  They are extremely diluted so the risk of falling ill due to the flu shot is nonexistent.  Some brands include echinacea in the flu shot to help give the immune system an added boost.

6.  Use hydrotherapy.  Hot and cold showers cause a change in temperature which then triggers the immune system.  At the end of your regular shower, try 3 minutes of hot and 30 seconds of cold; repeat this hot/cold process two times.  Always end with cold water.

7.  And if you need more…..I can provide you with additional immune support options:

• Laboratory testing for vitamin D levels
• Flu vaccination alternatives
• Nutrient level assessments, along with individualized dietary recommendations for boosting the immune system
• Flu treatments to keep at home
• Treatments for cold and flu recovery

The Immune Booster Program can be done throughout the influenza season for both prevention, and for speeding up recovery from common colds and flus.  Supporting your immune system may also help with Swine Flu.  As with most natural medicinal treatments, it is the combination of the treatments that creates the healing effects, rather than one therapy on it’s own.

Make an appointment with Shannon to get started with this season’s Immune Booster Program.  Call the Greenwich Natural Health Centre at 020 8691 5408.

Homeopathic Preparation:

Homeopathy taken in conjunction with nutritional supplements and healthy nutrition can help to stimulate the body’s own defenses to combat influenza.  Specific combinations of homeopathic treatments can be used for both prevention and treatment during flu season.

Probiotics:

Your digestive system contains a large part of your immune system.  Keeping your intestinal “good” bacteria is an integral part of balancing immune health.  High quality probiotics can be used during the flu season as part of a preventative approach to the flu.

Nutritional Supplements:

A few key supplements can stimulate the immune system to help minimize the effects of bacterial and viral infections.

Herbs:

A combination of herbs is a powerful tool in preventing and treating colds and flus.  But it is important to use the correct combinations as well as the correct species of plant.  For example, Echinacea products can be made out of the tops of the plant, the whole plant, or the root of 3 different species.  But research shows that not all species or parts of the Echinacea plant have the same immunological actions.

Nutrition:

Why not use one of the most obvious gifts that nature has given us.  Learn which simple foods in the local market can support your immune system and help you keep the colds and flu’s out of your house this season.

Naturally support your immune health!

• HINI influenza pandemic = swine flu = new strain of Influenza A virus
• Transmitted from person to person in the same way as common flu viruses.
• The Spanish Flu of 1918 was also an H1N1 virus (possibly of avian origin), and targeted young people with healthy immune systems. Similarly, the 2009 H1N1 pandemic flu occurs primarily in younger, healthy people.
• The main theory about why the virus targets younger and healthier people, is because the immune system of young people overreacts to the virus (called a “cytokine storm”), and causes more damage than the virus itself.  This may happen because the younger person has had less exposures with similar viruses, and so this may allow the virus to modify itself and become stronger.

Prevention

The common sense approach: H1N1 flu prevention starts with the same prevention basics you would use for avoiding any flu:

• Cough or sneeze into the sleeve of your bent arm, not your hand, if caught without a tissue.
• If you blow your nose, cough or sneeze into a tissue, throw it away and wash your hands, or use alcohol hand gel if no soap and water available.
• Avoid touching your eyes, nose or mouth with your hands.
• Wash your hands frequently with soap and water.
• Always wash your hands after being out in public, especially public transport.
• Take your shoes off when indoors.
• Clean hard surfaces such as door handles and light switches using a normal cleaning product.

Live healthily and listen to your body. It cannot be stressed too highly how important basic lifestyle is in the function of our immune system.  This includes keeping stress moderate, eating healthy every day, and getting enough sleep (8 hrs/day).

Sleep is medicine; it is when the body heals. Sleep is vital to health, and research shows that not only does sleep disturbance increase colds, it also increases pro-inflammatory chemicals released by the body, which contribute to atherosclerosis, allergies and other inflammatory conditions.

Digest.  A large part of your immune system is in your gut.  Taking care of your digestive system is one of the best things you can do for your immune system.  If you have constipation, diarrhoea, lots of gas/bloating, and less then 1 bowel movement per day and would like some guidance for sorting out your digestive problems, please call the Greenwich Natural Health Centre to make an appointment with Shannon.

Three top nutritional strategies for boosting your immune system are:

• Avoid excess sugar.  A sugary diet suppresses important immune system cells responsible for fighting infections. Read the label: 10g of sugar per 100g of food is a lot, and 2g of sugar per 100g of food is a little.
• Eat 2 veggies with lunch, 2 veggies with dinner, and 2 veggie based snacks throughout the day. Eat a rainbow of colours!
• Drink 1.5 -2 L of water per day.  Water is essential to immune system function.

Give an extra boost with supplements: Here are two natural immune modulators that may be supportive for the immune system, in addition to your healthy lifestyle and common sense hygiene.  Take throughout the flu season. (Adult doses).

• Vitamin D: 1000 IU per day.
• Vitamin C: 1000-2000mg per day. Work up to this dose over a few days as too much Vitamin C too quickly can cause loose stools.  The human body also only absorbs 250mg at one time, so take the doses throughout the day.

Try the Immune Booster Program: There are herbs and additional nutrients that show promising preliminary research for supporting the immune system, which may help with swine flu and the common influenza viruses.

The Immune Booster Program contains products that can be taken throughout the influenza session.  To start the Immune Boost Program, please call the Greenwich Natural Health Centre and book an appointment with Shannon.

Be aware: Recently there have been many products claiming to prevent the common flu and/or swine flu; but there is not enough research for anyone to tell you they can prevent or cure the common flu and/or swine flu; a single study is not enough evidence.  It’s fine if you want to try the various supplements available, with the guidance of a knowledgeable health care practitioner, as long as you are aware of the possibilities for lack of effectiveness and safety.  That being said, many people do find significant improvements from nutritional supplements, along with dietary and lifestyle changes.

VACCINATION

• The swine flu vaccine is not the same as the seasonal flu vaccine; and the seasonal flu vaccine does not protect against swine flu.
• There are two choices of vaccinations for swine flu: Pandemrix (prepared using egg; contains an adjuvant) or Celvapan (no egg used; mercury free; adjuvant free).
• Adjuvant: a pharmacological agent added to a drug that aids the action of the drug’s active ingredient.
• Celvapan is recommended for pregnant women as it contains no adjuvant.  Adjuvant vaccines have not had enough research on pregnant women.
• The swine flu vaccine is not live and cannot cause swine flu.
• Right now in the UK people in the high-risk groups are being offered the vaccination.  The NHS states that people who are not in high priority groups will be offered the vaccine at a later stage.  Although there are enough vaccines for everyone in the country if the situation arises.
• The side effects listed by the NHS for the vaccines: All vaccinations can produce side-effects such as redness, soreness and swelling at the site of the injection. Flu vaccines can cause symptoms like fever, headache and muscle aches, but they are much milder than the flu itself and only last a day or so.
• There are reports of more serious side effects such as neurological damage.  These have been associated with the vaccine that contains an adjuvant.
• In general, mercury free vaccines are available if you choose the single vial vaccines, which do not need any preservation.

Decisions: Deciding whether to get the swine flu vaccine is a difficult one for many because there just isn’t enough definitive research for any one to confidently say the benefits outweigh possible side effects in every case.  What you can do, is research the facts that we do know, and discuss it with your doctor based on your unique health history.

Differing opinions. Below are two reputable opinions that raise some important but opposing issues:

• This is an interview by Tom Jefferson, MD who states the swine flu is not a major threat.  He has co-authored over 10 Cochrane reviews to answer a wide range of questions such as: do flu vaccines reduce the chance of getting influenza or reduce the risk of complications, hospitalizations and deaths in elderly people, children, healthy adults and asthmatics?
• This is a blog entry on why you should get the swine flu vaccine.  It’s by the editors of the Effect Measure website, who are senior public health scientists and practitioners.

To book an appointment with Shannon

at the Greenwich Natural Health Centre

please call 020 8691 5408.

• After pregnancy you can still get pregnant even though your periods have not yet returned. This is because a woman ovulates (releases an egg) about two weeks before she has her period.
• Serotonin is a biological chemical that plays a big part in our emotions, yet 95% of serotonin is found in the bowel.
• Uncooked olive oil eaten with food, reduces levels of harmful LDL cholesterol.
• You can significantly influence the hormones estrogen and testosterone through your diet.