NEWSLETTER: Oct 2012 |
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Welcome to October! This month I focus on a very basic concept of health - Reclaiming Vitality! What does it feel like to have vitality? Or I could ask the same thing by saying, what does it feel like to be healthy? A vital, healthy person wakes in the morning with energy and a spring in the step, looking forward to what the day brings and knowing there is plenty of energy to do anything. Health is being able to recover from any minor illness quickly and in many instances not even show symptoms of illness, including chronic pain! It is a positive outlook, full of hope and passion. Best of all, vitality is available for everyone! Help me help others by sharing your wisdom: I created a blog post asking for your input on challenges and solutions you have had on your health journey. Would you take a moment to go to my blog and post a comment? Consider the impact of sharing your wisdom and guidance for people who are struggling along, trying to make changes. Local Newspaper Name and Number Request If you get a local newspaper, could you send me the name and phone number of the paper? We are posting all our free MedicineTalk teleseminars in all the papers we can find. Thanks. New Online Shop for Audio Files.... Visit the new online shop where you can buy copies of any of the lectures we do on Medicine Talk as an audio file! Save them to your computer or mobile music player and listen to them on the go! 
One sign that our vitality may need some attention is when we start feeling a drop in energy or "run down".
Do any of the following ring true for you?
To reclaim your vitality, make small adjustments to four core areas to increase your energy levels, become more resistant to stress, and boost your immune defense. Sleep. Our body heals and restores itself while we sleep so it is important to get high quality sleep. Assess your sleeping environment. Is it free of distractions and interruptions? Is it dark enough, quiet enough and a comfortable temperature? If not, take necessary steps such as blackout curtains, white noise machines, ear plugs and eye masks. Next, assess your night time routine. Set aside an hour before bed to allow your mind and body to relax. Things to avoid during this time are large meals, television, computer screens, and intense mental and emotional work. Try to add in gentle stretches, meditation, relaxing baths, and soothing music. Nutrition. There are essential vitamins, minerals and nutrients that our body needs to rebuild itself. Because modern agricultural practices and food processing has affected the quantity and quality of our food, it is important to be mindful of our daily nutrition. Working with a Naturopathic Doctor is an excellent way to ensure optimal nutrition levels. Some golden rules are: eat lean, organic protein; buy fruits and vegetables that are organic, local, and in season; eat produce raw or lightly cooked; buy whole grains such as amaranth, barley, or brown rice. Supplementation is also an option and for best results, work out your individualized regime with your Naturopathic Doctor. Stress. Acute and chronic stress can weaken your adrenal glands, zap your energy, and lower your vitality. Make sure to take mini-breaks during the day for deep breathing, visualizations and affirmations. Daily relaxation exercises such as transcendental meditation and self-hypnosis are excellent for calming the mind and lowering stress chemicals in the body. Also, try humor to increase your endorphins, especially anything that makes you laugh out loud. Exercise. An excellent way to increase your vitality is to increase your physical activity. If you don't enjoy exercising in a gym, try doing activities you love such as dance classes, bike riding, swimming, taking walks in your neighborhood, hula hooping or jumping on a small trampoline. Make sure to do it long enough that your heart rate increases. Also, be sure and check in with your doctor before beginning any exercise routine. If you experience excessive fatigue that persists despite your best efforts it is important to see your Naturopathic Doctor. Persistent fatigue can be a symptom of more serious issues. Resources
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Breathe in the music... References
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Hectic schedules and lifestyles can take a toll on our vitality. Often we make ourselves a last priority. Truthfully, there is only so much we can accomplish if we are running on empty. 
Kale is a green leafy vegetable that has anti-oxidant, anti-inflammatory and anti-cancer properties. Studies are showing that it is best to eat kale lightly steamed for 5 minutes to help make the nutrients more bio-available to the body. Kale is one of the richest sources of Vitamin K, a key anti-inflammatory nutrient. In addition, Kale is a rich source of lutein and beta-carotene, both of which are key ingredients for fighting oxidative stress. Some of Kale's outstanding cancer fighting nutrients include kaempferol and quercitin. Kale also has been shown to improve cholesterol levels by binding with various bile salts in a way that requires the body to use up cholesterol stores to replenish these essential digestive components, ultimately improving cholesterol. It is critical to buy Kale organic because of the large amount of pesticides that are used by commercial growers. Another concern with Kale is the presence of oxolates that can build up in the blood and effect kidney and gallbladder conditions. Finally, anyone on a blood thinning medication should be sure to inform doctors when adding large amounts of Kale to the diet. In general, it is important to talk with your Naturopathic Doctor before making any major changes to your diet.
B Complex describes the different forms of B Vitamins, all of which have different functions within the body: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxal phosphate), B7 (biotin), B12 (cobalamin) and Folic Acid. The B Vitamins do many things from helping your body produce energy to the formation of red blood cells. Vitamin B12 is an especially important nutrient for the body to carry out proper detoxification. There are many foods rich in B Vitamins such as poultry, meat, eggs and dairy, as well as leafy green vegetables, legumes and grains. A lack of B Vitamins in your diet can cause illness such as anemia or nervous system difficulties. The best source of B Vitamins is through a whole foods diet filled with organic meats, veggies and grains. However, supplementation may also be required. It is important to keep in mind that not all supplements are created equal. There are various forms of the B Vitamins that are more absorbable to the body. For example, Vitamin B6 should be in the form of Pyridoxal-5-phosphate and Vitamin B12 in the form of hydroxycobalamin or methylcobalamin. This is one of the reasons why it is especially important to seek the care of your Naturopathic Doctor when adding supplements to your diet - to be sure you are taking the best form of each vitamin in the correct amounts.
Holy Basil, also known as Tulsi (the Incomparable One), has been used in Ayurvedic medicine for thousands of years for both medicinal and spiritual practices. Holy Basil is in the Basil family but is different than the common spice many of us have in our cabinet. The leaves, stem, and seeds are all used in medicine making. It acts as an adaptogen to help fortify the body against acute and long term stress and to improve energy levels. Along with effects on fatigue, research is also showing the improvements Holy Basil has on diabetes and cancer. Preliminary research shows that it can improve the blood sugar levels of those with Type 2 Diabetes. The seed oil has been shown to have anti-cancer properties that can slow the progression of some kinds of cancer and improve patient survival rates. This is thought to be largely due to its anti-inflammatory properties. Other research has shown that Holy Basil can act as an antiinflammatory agent reducing pain and swelling. There are no known contraindications for Holy Basil, although, pregnant women should check with their doctor before adding this to their supplement regime as it may stimulate uterine contractions. Also, people using blood-sugar lowering agents should also check with their doctor as Holy Basil has been shown to have a similar action in the body. The most effective form and dose can vary person to person, so be sure and check with your doctor to determine what is best for you.
Dance therapy uses movement as a form of creative expression to help improve the emotional, mental and physical health of the dancers. Dance therapists help patients use movement, repetitive motion, rhythm, gestures, props and music to release emotions, express creative energies, increase physical activity, and improve socialization in group settings. This therapy, along with other creative therapies, help improve physical and emotional well-being through the effects that our emotions have on our bodies. Watch this online video for more information about the transformative effects of Dance Therapy (