FFC Newsletter 2010

Omega -3 EFA’s

Recommendation according to research: take two grams of mixed DHA and EPA fish oil supplements. In one study; 60 % had obtained significant spine pain relief and almost the same amount – 59% were able to stop taking pain medications and NSAIDs and just use omega-3 supplements for pain relief.

Because of continuing problems with pharmaceuticals with respect to withdrawal, many patients seek out natural alternatives to drug treatments.

Products like omega-3 fish oils, have been researched and have now crossed over to become standard treatments for patients and how they can be integrated with chiropractic to provide optimal pain treatment.

Cancer Care: How about prevention for a change?
Our modern cultural choices are often problematic and not helping our odds either.
Sedentary lifestyles, a propensity for fast food and growing obesity levels put us at risk for a variety of major diseases. Our lives have become fast-paced, wired and filled with stress. These choices all play significant roles in taxing our immune systems and leaving us vulnerable to diseases such as cancer.

If cancer is not a concern now, consider that our current health-care system is unsustainable. For the third of Canadians who will get cancer in five, 10 or 20 years,the health-care system as we now know it may not be there for us. Change is needed. If you could significantly better your odds and reduce the risk of cancer, would you? An abundance of research demonstrates that many types of cancer are related to poor lifestyle choices and are largely preventable.

At least 7,000 scientific studies exist that have examined the link between cancer and diet, being overweight, drinking alcohol, smoking and exercise. Based on this overwhelming evidence, a report issued last year by the World Cancer Research Fund/American Institute for Cancer Research suggests that cancer is largely preventable through diet, exercise and the maintenance of an appropriate body weight.

The good news is that changing the gloomy cancer statistics is actually within our power, largely hinging on the degree of personal responsibility we are collectively willing to take. Due to our existing health-care model’s focus on pharmaceuticals and high-tech options, integrated cancer-care solutions and cancer prevention information have not until recently made their way into the mainstream.

Disturbingly, recent research shows that only 5% of North American cancer survivors meet experts’ recommendations on diet, physical activity and smoking cessation. This is a serious concern given that prevention and integrated cancer care have increasingly been shown to save and prolong lives.

Recipe: Three Bean Salad with Quinoa
Summer green beans are here! Perhaps other beans, too, so substitute any of the three beans with what you can get on sale or from your garden...or the neighbors’. Canned garbanzos, pintos or black beans are fine, too, in this beautiful and delicious summer salad that works as a side dish or protein-filled vegetarian entree.
Quinoa(KEEN-wah) is a light, whole grain with plenty of protein itself; once you try it, you’ll invite it back to your table again and again.

1 cup uncooked quinoa
Salt and ground black pepper
1/2 pound green beans, trimmed, cut into 2-inch pieces, cooked and rinsed in cold water
1 1/2 cups frozen 365 Everyday Value Shelled Edamame, thawed
1/2 cup chopped roasted red peppers
1 (15-ounce) can 365 Everyday Value Kidney Beans, rinsed and drained
1/4 cup 365 Everyday Value Organic Italian Dressing
1 teaspoon dried tarragon

Rinse quinoa under cold running water and drain. Bring 1 3/4 cups water to a boil in a small pot. Stir quinoa and a pinch of salt into water. Reduce heat, cover and simmer until tender and liquid is absorbed, 15 to 20 minutes. Uncover and let cool. Put cooled quinoa, green beans, edamame, peppers, kidney beans, dressing, tarragon, salt and pepper into a large bowl and toss well. Serve chilled or at room temperature.

8 Natural Remedies to Get More Sleep

Let’s face it, no one feels good after endless nights of tossing, turning or staring at the ceiling. Sadly, it seems this is often the case for at least one third of North American adults, according to a recent sleep poll.

Generally speaking, insomnia means inadequate or insufficient sleep. It can be caused by difficulty falling asleep, frequent waking, waking too early in the morning or a simple lack of refreshing sleep.

Insomnia is typically measured by how long it takes to drift off. If you are still awake an hour after going to bed, it could be insomnia. No matter what the cause or how it presents itself, insomnia results in problematic daytime fatigue, poor concentration, a lack of energy and motivation, irritability, compromised immunity and accelerated aging. Besides leaving you feeling less than your best, poor sleep interferes with your hormonal balance, appetite control and fat loss, even when your dietary and exercise routines are right on track.
In fact, according to the Sleep Foundation study, insufficient sleepers are significantly more likely to report being unable to do various healthy activities because they are too sleepy:

Work well and efficiently (21% vs. 9%);
Exercise (28% vs. 8%);
Eat healthy (23% vs. 7%);
Have sex (15% vs. 6%) and/or
Engage in leisure activities (30% vs. 7%).

The stress of work deadlines, family issues, strained finances or other life upsets can cause the occasional sleepless night for the best of us. But persistent or recurrent insomnia may be an indication of a deeper underlying cause, including:

Natural aging:Insomnia is more frequent in individuals over 60, particularly post- menopausal women.
Lifestyle Habits
Stress Jet Lag
Excess caffeine
Shift work
Side-effects of medications
Smoking
Uncomfortable sleep environment
Exercising too late
Excessive TV or computer use before bed
Excessive napping
Alcohol abuse
Partner’s sleep habits

Intermittent insomnia may not require treatment since it typically lasts only a few days at a time. Improving sleep habits or removing irritating factors is often enough to provide relief. If you experience chronic insomnia,however, definitely seek help from your health care provider. If you have tried modifying your lifestyle to improve your sleep for more than two weeks without improvement, natural sleep aids are the next best course of treatment. Here are a few options to choose from:

GABA -GABA is a calming brain chemical. It’s well suited for individuals who experience anxiety, muscle tension or pain. Take 500 to 1,000 mg before bed.

5 HTP
A derivative of tryptophan and also used to create serotonin, 5-HTP has been found to be effective in sleep loss related to depression, anxiety and fibromyalgia. 5-HTP appears to increase REM sleep. It also decreases the amount of time required
to fall asleep and the number of nighttime awakenings. Take 50–400 mg a day.

Melatonin
Melatonin decreases as we age, as well as during times of stress and depression.
Take 0.5–3 mg at bedtime. Try taking it under your tongue for faster absorption.

L-Theanine
L-theanine is your best choice for relaxation and tension relief throughout the day. A calming amino acid naturally found in green tea, it’s known to support relaxation without causing drowsiness. Take 50–200 mg per day.

Ashwagandha
Ashwagandha is a general tonifying herb that can be used in stressful situations, especially insomnia, restlessness or when feeling overworked. The typical dosage is 500–1,000 mg twice daily.

Relora
This natural herbal sleep aid is my favourite choice for patients who tend to wake up throughout the night, for highly stressed individuals or for menopausal women with hot flashes that cause sleep disruption. Take two 250 mg-capsules at bedtime and one upon rising.

Passionflower
Passionflower is the herb of choice for insomnia. It aids the transition into a restful sleep without the narcotic hangover sometimes associated with sleep medications. As an antispasmodic, it is helpful in treating tension and stress.
Passionflower extracts have been studied for their potential ability to decrease anxiety and prolong sleeping time. Take 100-mg twice daily.

Phosphatidylserine
Phosphatidylserine is ideal for nighttime worrying. It influences the inappropriate release of stress hormones and protects the brain from the negative effects of cortisol. Take 100–300mg before bed.

Finding the right sleep remedy for you may be a trial-and-error process. You may need to combine a few products to create the perfect “sleep cocktail.” My favourite remedy is two tablets of a calcium/magnesium combination in a citrate base (about 300-500mg of each) and two capsules of magnolia bark extract at bedtime. It’s the perfect solution for the most common cause of sleep disruption – stress.