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Alice’s story

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Studies show that men who are

deficient in vitamin D are twice

as likely to have a heart attack as

men who maintain adequate levels

Discover which supplements are

important to maintain men’s health

and help prevent common diseases

and ailments

25 I Supplements for guys

37 I Make him laugh!

55 I Get ready for allergy season

61 I National nutrition month

89 I The art of pet massage

108 I Rediscover team sports

114 I Asian noodle bowls

37 Make him laugh!

Cardiovascular disease is responsible

for 28 percent of all male deaths

Researchers have found that enjoying

life, being satisfied, and generally

feeling positive and content can help

keep his heart happy—and healthy

43 What about his fertility?

It’s estimated that up to half of all

cases of infertility are due to factors

related to the male partner—here are

some possible causes and solutions

Thankfully, a few simple things can

help men boost their fertility

49 Celebrating grandfathers

Grandmas seem to get all the glory

when it comes to grandkids But

studies show that being a successful

grandfather also contributes to the

good health and happiness of both

grandfathers and their grandchildren

55 Allergy forecast

Overall, 10 to 25 percent of the

world’s population sufers from

allergies, and these numbers are rising

A variety of pollens and other airborne

allergens torment those who sufer from seasonal allergies, but natural remedies can ofer relief

61 What’s on your plate?

March is National Nutrition Month It’s

a great time to take stock of our eating habits By using as many unprocessed and organic foods as possible, we can control the amount of sugar, fat, and salt we consume, and boost our nutritional intake

67 Coconut

The versatile coconut is available round in a variety of forms: coconut oil, meat, milk, and water Traditionally used to treat everything from abscesses

year-to asthma, researchers are cracking the mystery of its health-giving benefits

73 Waking up on the right side

When it comes to sleep, position matters

The Canadian Chiropractic Association endorses both side and back sleeping

Position yourself to get a good night’s

sleep while avoiding back or neck pain, abdominal upset, and breathing problems

76 Food pairings for super nutrition

The combination of greens and omega-3s can optimize our health One of the world’s healthiest ways to eat, the Mediterranean diet focuses on antioxidant-rich fruits and veggies along with daily doses of good quality fats

2014 iSSue No377 I CANADA’S NATuRAL HeALTH AND WeLLNeSS MAGAZiNe

25 March

6 march 2014

lifest yle 79

food 113

11 I from the editor

18 I from our readers

20 I ask the experts

122 Wrap & Roll

Jazz up lunch and dinner with interesting wrappers and nutritious fillings

Many environmental and health groups assert that

genetically modified organisms (GMOs) haven’t been

proven safe, and some GM crops have been approved

without sufcient health assessments What’s the

current state of GMOs?

89 Pet massage

A soothing massage works wonders on pets, just like

it does on humans These at-home techniques will

deepen the pet-human bond, increase joint flexibility,

relax muscles, and help your pet with injury recovery

95 Well-groomed guys

Guys can use natural, holistic grooming solutions

to keep them looking good while taking charge of

common male complaints, such as razor burn, dry skin,

ingrown hairs, hair care, and even—ew!—nail fungus

101 Train smart

It takes time to heal a running injury But with the right

amount of preventive care—called prehab—you can

lace up with more confidence Try these exercises and

post-run stretches to keep you limber and injury-free

108 Are you missing out on team sports?

The physical benefits of team sports are obvious, but

the psychological, neurological, and social benefits are

easily as impactful Team sports are ofered at most

local community centres for all skill levels

122

108

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Over the course of the last year I’ve enjoyed countless

conversations with alive readers We’ve discussed so

many different topics that they’re too numerous to

mention here However, one recurring theme keeps

popping up—my own naturally healthy lifestyle

Since this is the annual men’s issue of alive, it’s a good

time to focus on the number of readers I’ve spoken to

over the past year who have told me I must be the most

naturally healthy guy around They often ask me how I

manage to be so focused on my health all the time My

answer is a straight up, “I don’t!”

Truthfully, perfection is not my goal when it comes to

my personal approach to natural health Perfect would

certainly be ideal, but I just don’t think it’s realistic—not

for me and not for most people My ultimate goal is to be

as naturally happy and healthy as I can be while leading a

joyful life filled with family, friends, and fun—sometimes

too much fun

Regular readers know that I try to achieve my natural

health goals through the 80/20 rule I define that rule as

the basic lifestyle habit of focusing on naturally good

health 80 percent of the time and letting loose for

20 percent of the time That 20 percent allows for modern

day realities such as eating out, an extra glass or two of

wine, or a few days of the exercise routine

Of course, as with most things, perfection is near

impossible to attain and that includes achieving my

80/20 rule There are times when that rule slides along the

scale of life to become 70/30 or even 50/50 (say during a

carefree vacation to a tropical destination) Like many of

us, it’s not unheard of for me to order the fries instead of

the salad, enjoy an extra cocktail instead of a nonalcoholic beverage, and sleep in instead of heading to the gym

I recognize these sporadic times of deviance from

my natural health focus as occasions to remind myself that I’m of track and that I’m not keeping my eye on the real 80/20 goal Whenever I recognize this, I just jump back on track I never feel guilty and I have no sense of internalized reproach I already know I’m not perfect and I know perfection is not my goal … so why beat myself up?This surprises some readers and I understand why

I mention this reality in an efort to assure readers that

alive is not asking you to be perfect, nor should we be

asking Our goal is to help you take steps—sometimes big, sometimes small—that can help you achieve naturally better health and wellness for you and your loved ones Ultimately, I hope you know that you don’t have to

be perfect, that striving for perfection is often a path to failure We should all recognize that life is a journey with ups and downs no matter who we are We all have a story that includes our own unique circumstances and issues Beating ourselves up for not achieving perfection is not the goal; getting back on track and staying there as best

ConTACT InformATIon Alive Publishing Group Inc 100-12751 Vulcan Way, Richmond, BC V6V 3C8

Phone: 604-295-9333 Toll Free: 1-800-663-6580

Cover price is $4.50 Twelve issues published per year Personal subscriptions are available

to Canadian ($37 per year) or to US ($39 US per year) destinations Back issues are also available Please visit alive.com or contact our Personal Subscriptions department for more

information: 1-800-663-6580 or subscriptions@alive.com Canada Publications Mail Sales

Product Agreement No 40011604.

AdverTIsIng PolICy Every effort is made to ensure that the majority of advertised

products will be available at health food stores

Products sold direct to consumer must not compete with health food store sales.

edITorIAl noTe The information provided in this magazine is for educational and informational purposes only It should not be used as a substitute for the advice

of a qualified and licensed practitioner or health care provider The opinions expressed here are not necessarily those of Alive Publishing Group Inc., its affiliates, or parent company Different views may appear in future articles

or publications Articles in alive are copyrighted and must not be reprinted,

duplicated, or transmitted without permission.

CANADA’S NATuRAL HeALTH AND WeLLNeSS MAGAZiNe

alive is published monthly by

We acknowledge the financial support of the

Government of Canada through the Canada Periodical

fund of the Department of Canadian heritage.

Publisher • Ryan Benn Associate Publisher • Rick Kroetsch

editorial & design

Editor-in-Chief • Stuart Harries Senior Editor • Sandi Gauvin Editor and Creative Services Liaison • Ellen Niemer

Editors • Leah Payne, Colleen Grant

Assistant Editor • Caitlin Van Den Brink

Copy Editor • Christine Rowlands

Senior Graphic Designer • Scott Yavis

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Account Managers • Jan Clay ext 623, Jennifer Procyshyn ext 641

When you choose to care , you will now help contribute over

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contributors

Selene Vakharia is a holistic nutritionist and freelance writer who is passionate about showing people how fun, easy, and delicious healthy living can be Whether on her bicycle or by foot, she loves

to explore her city (Toronto) to discover new cafés, yoga studios, music, and farmers’ markets Read Selene’s article on page 37.

Laurie Pawlik-Kienlen is

working on her Master’s of

Social Work (MSW) at UBC,

but doesn’t think she’ll ever be

grown up enough to be a social

worker She lives in North

Vancouver with her husband,

two dogs, cat, and occasional

uninvited raccoon Her latest

adventure was in Peru! Read

Laurie’s article on page 89.

Isabela Vera is an avid globetrotter, writer, and tea drinker A former

alive editorial intern, she is currently

finishing her last semester as an honours sociology and journalism student at the University of Victoria After graduation, she’ll be blogging her way along the Trans-Siberian Express before starting a Master’s

in Public Policy in the Netherlands Read Isabela’s article on page 67.

From the shore of a lake north of Ottawa

Brooke Broadbent enjoys gardening, hiking, and

water activities During the winter he lives with

families in Latin America and attends Spanish

schools Brooke enjoys playing with and helping

guide the development of his two grandsons who live

south of Ottawa Read Brooke’s article on page 49

With the help of these industry authorities, alive

magazine ofers fresh, timely, and accurate information about natural health and wellness The Board members lend their expertise to the process of developing and commissioning our editorial lineup, and their post publication review of each issue is invaluable in maintaining our 39-year reputation as Canada’s most trusted natural health and wellness resource

elvis A Ali, ND GrAhAm Butler, CNPA, RH melissA CArr, DrTCM, RAC

NiCole Duelli, CCH, RSHom (NA) sAm GrACi

KArleNe KArst, RD GArth oWeN ZoltAN roNA, MD, MSC

Joey shulmAN, DC, RNCPJohN tAGG, PhD

NiGmA tAliB, ND AllisoN tANNis, MSc, RHN sherry torKos, BScPharm

At Alive Publishing Group, we are committed to providing our readers with the most current, relevant, and reliable information available To help us maintain the editorial excellence and integrity of our publication, we have assembled a qualified council of dedicated experts and

innovators in natural health to serve on alive’s Editorial

of Shulman Weight Loss Clinics,

a CityLine health expert, and

the author of several books Her

latest release is The Metabolism

Boosting Diet (Collins Canada,

2012) Her passion lies in helping people achieve their best health through nutrition and natural health care

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I love reading alive magazine; it helps me keep on track

while trying to improve my healthy lifestyle However,

the article suggesting we boost our vitamin D intake is

misleading and could be potentially dangerous [“Change

is Good,” page 28, January 2014]

The article states that Health Canada recommends daily

dosages of

> 600 to 4,000 IU for children and adults under 70

(including pregnant women)

> 800 to 4,000 IU for adults over 70

In fact, according to the Health Canada Guidelines, the

RDA (recommended dietary allowance) is the lower

number quoted They define RDA as “the average daily

dietary intake level that is sufficient to meet the nutrient

requirement of nearly all (97 to 98 percent) healthy

individuals in a particular life-stage and gender group …

the goal for usual intake by an individual.”

The higher number quoted (4,000 IU) is not

recommended, but is actually the UL or tolerable

upper level of intake, and your readers should be

made aware of this

Janet CrocombeDelta, BC

Dear Janet:

You are, indeed, correct The 4,000 IU upper tolerable

limit is not a recommendation; it is the “highest

average daily nutrient intake level likely to pose no

risk of adverse health effects to almost all individuals

in a particular life-stage and gender group As intake

increases above the UL, the potential risk of adverse

affects increases.”

It appears we sacrificed accuracy for brevity Thank you

for bringing this to our attention

Editor

CAnCeR ChARITy:

BARKInG uP The WROnG TRee

Dear Editor:

Some time ago I read your letter about participation

in charity events [From the Editor, page 11 and

“Empowerment through Charity Challenge Events,”

page 24, April 2013]

Eleven years ago my 19-year-old daughter died from leukemia After her death I participated in fundraising for the Leukemia & Lymphoma Society

of Canada (LLSC) and did quite well Since her diagnosis, I have had plenty of time to contemplate the efects of cancer and fundraising

I can’t help but wonder if the thousands of participants who take part in charity events are barking up the wrong tree I understand the need to

“take back our power,” and fundraising can greatly help in the grieving process

But we are largely supporting the drug companies, and the drugs they produce are not really a cure for most cancers My daughter’s own oncologist said it was like pouring Drano into her veins, and the chemo just beats the cancer to the ground in the hope that it will never get up again

I wish that the thousands of charity participants would put their energy and money into lobbying the government for better, cleaner, safer products

We are not attacking the source/causes, so cancer will never be cured We will not see change until thousands line up to bang on the doors of our lawmakers and manufacturers

Then there are your recipes When I opened

the December 2013 alive magazine, I was truly

disappointed in the recipes featured Given the content of your articles, I find the inclusion of sugar, glutinous grains/flours, vegetable oil, and conventional dairy very surprising

We are in the middle of a culinary revolution with more and more bakers, chefs, and food producers creating raw, grain-free, sugar-free desserts that are superior to conventional baked goods in taste and health benefits Why are you not leading the charge

by featuring recipes such as this?

Lynn Daniluk

by email

@aliveHealth youtube.com/aliveMagazineOnline pinterest.com/alivemag

alive.com

ConneCt with us!

What do you think?

alive loves to hear your opinions Drop us a line

and let us know your thoughts about what you’ve read or about your experiences and successes with natural health products together we can build a healthier future.

Letters may be edited for brevity and clarity

Contact: editorial@alive.com

Dear Lynn:

It has been comments such as yours that have led us to

create stricter policies about the recipes we publish in

alive—policies that concern many of the food products that

you’ve mentioned You’ll notice these new guidelines in

effect starting with our January 2014 issue Some things to

look out for include reduced-sugar recipes and gluten-free

alternatives for grains and flours

Editor

CORReCTIOn:

Incorrect text was added to the descriptions of three Gold

winners in our January 2014 article celebrating the alive

Awards

> Page 106: Udo’s Oil DHA 3-6-9 Blend (Flora

Manufacturing & Distribution Ltd.) should not include

the text, “emulsified and pre-micronized formula.”

> Page 106: Floradix (Flora Manufacturing & Distribution

Ltd.) should not include the text, “with Ortho-Sleep.”

> Page 109: Florasil (Flora Manufacturing & Distribution

Ltd.) should not include the text, “Paraben and SLS free.”

ask the experts

heidi Fritz, ND, is a research fellow at the Canadian College of Naturopathic Medicine She practises at the Bolton Naturopathic Clinic near Toronto

I have been diagnosed with lung cancer What can naturopathic medicine do for me?

This is an important question that I

often receive from patients afected

by cancer and their families Patients

often seek natural therapies but are

unsure where to turn

A licensed naturopathic doctor

knowledgeable in oncology can

provide reliable, professional advice

In this context, natural strategies

have an important supportive role in

helping patients optimize their cancer

treatment outcomes Appropriately

prescribed, such therapies can

improve a variety of outcomes related

to chemotherapy and radiation,

nutritional status, and survival

Chemotherapy and radiation are

critical in fighting cancer; however,

they also impair many aspects of

the body’s normal function, causing

fatigue, susceptibility to infection,

nausea, vomiting, diarrhea, and/or

nerve damage If symptoms become

severe enough, it may be necessary

to reduce or delay the delivery of

chemotherapy

Integrated use of specific natural

therapies as directed by a naturopathic

doctor can help improve immune

function, protect digestive organs and

nerves, and minimize any treatment

delays, which is essential to maximize

the efectiveness of chemotherapy

Since a naturopathic doctor has

extensive training in the use of natural medicines, his or her recommendations will help minimize the risk of negative interactions with chemotherapy Patients with cancer often have poor nutritional status, and this exacerbates cancer-related weight loss and fatigue Appropriate dietary strategies can help improve digestion and reduce weight loss Specific nutritional supplements containing high amounts of the omega-3 fatty acid, eicosapentaenoic acid (EPA), have been shown to help improve weight loss In lung cancer patients receiving chemotherapy, this has been associated with improved tumour response rates and survival time

A naturopathic doctor can advise you on the most appropriate course of treatment a

HAve MoRe HeALTH queSTioNS?

➤ visit alive.com

Generating the relaxation response

in our bodies is simple and powerful,

but often overlooked As we become

more aware, we can make choices in

our everyday life that recreate the

blissful feeling of relaxation that we

experience in our yoga classes

Choose from any of the following

tips—or try them all

1 Stop and breathe Feel the contact

of your feet with the ground Notice

something beautiful around you,

such as the view out your window or

a favourite photo Repeat once every

few hours

2 Practise noticing your inner

critic This is the judging voice

inside us that tells us, for instance,

to hurry up, that we haven’t done

enough, or that we aren’t good

enough Gently ignore it

3 Eat a fresh piece of fruit or a

vegetable or drink a glass of water

There is a natural sense of relaxation

that occurs for many of us when we

make a choice we know is healthy

I love the relaxed feeling I get from my weekly yoga class Any tips for what I can do to reduce stress on other days?

4 Move your body There is a

tendency to plan a walk or a trip to the gym or fitness class These are great choices, but you can also act right away: stretch, dance, sing, or do a few jumping jacks

5 Laugh Watch your favourite

comedian or a funny video and laugh out loud

6 try self-massage Pat yourself on

the back and down your arms, give yourself a little hand massage, or kick off your shoes and rub your feet

Notice your breath deepen

7 Close your eyes and sigh Do it

again and again until you feel a sense

of calm

Janice Wright, MSc, MD, believes in using both standard medicine and complementary modalities to support the body’s innate capacity toward wholeness She works

at InspireHealth providing integrative cancer care

inspirehealth.ca

>>

a

Susan Gianevsky

Dip Hom., B.Ed ITF ‘86

Martin & Pleasance

Women’s Health Ambassador

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Skin Care

I am still amazed at how people think expensive skincare is the key to healthy skin.

Healthy, younger looking skin is what we all wish for, yet we don’t always realize that it is so easy to achieve A person can have healthy skin throughout their lifetime if they follow a health regime that builds the health of their cells

When cells are healthy they enable the skin to be more elastic, build collagen, rid itself of dead skin cells, reduce inflammation and maintain an acid/alkaline balance that keeps inner and outer health maintained to ensure glowing skin

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Susan’s tips for healthy skin:

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ü Add Tissue Salts to your regime

ü Stop smoking & reduce alcohol intake

ü Sleep 6-8 hours each night

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Zoltan P Rona, MD, MSc, is a graduate of McGill

University Medical School and the author of

12 books on natural medicine He has practised

in Toronto for the past 35 years

I’m a 45-year-old woman and I’ve suffered from daily fatigue for more than five years My doctor says there’s nothing abnormal on any of my blood tests so he prescribed an antidepressant Is there anything else I can do?

The typical conventional medical

thinking is often that, if all basic

lab tests are normal, then the

patient is depressed and needs

antidepressants There are safer and

more effective alternatives

Consult a qualified natural health

care practitioner who specializes

in complementary and alternative

medicine (CAM) to get more

detailed biochemical and nutritional

testing for possible deficiencies,

toxins, hormonal imbalances, or

food allergies Meanwhile, consider

eliminating sugar, gluten, high

carbohydrate snacks, alcohol, and

fried foods

If you haven’t already done so, start

exercising (such as walking, yoga,

bicycling, swimming, treadmill, and

weights at the gym) at least three

times weekly for 30 minutes at a time

For a patient with your concerns,

I would suggest the following

nutritional supplements:

> multivitamins and minerals for

women—one or two capsules daily

> vitamin C—1,000 mg, twice daily

> vitamin D3—5,000 IU, daily

> omega-3s—4,000 mg daily

(combined DHA and EPA)

> multistrain probiotic (10 billion

organisms)—1 capsule, twice dailyMake sure to speak with your health care practitioner before using this program Most should feel some improvement in their energy levels

as early as three weeks If there are

no benefits after three months, see your natural health care practitioner again for adjustments to your plan

ask the experts

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alive.com 25

What guys should take for optimal health

I heidi hoff

For many of us the morning routine goes something like this—shower,

breakfast, and a handful of vitamins as we head out the door But do

the men in our lives do the same? Even if our husbands, fathers, sons,

and brothers are traditionally “good eaters,” they may still be lacking

important vitamins and minerals.

26 march 2014

feature

Why FeWeR Men SuPPLeMenT

Statistics Canada reports that only 34 percent of men

take vitamins compared to 47 percent of women “Men

often take a more laid-back approach to their health,”

says Sherry Torkos, holistic pharmacist and author of

The Canadian Encyclopedia of Natural Medicine (Wiley,

2007) “They are more likely to wait until a problem

arises rather than look at what they can do preventively.”

While there is a wide variety of supplements geared

toward pregnant, menopausal, active, and senior women,

vitamin manufacturers have also realized that men’s

needs are very diferent and have created blends that are

specially formulated for them

WhAT TO TAKe

So what are the most important vitamins and

supplements that men should be taking in order to

maintain good health and help prevent common diseases

and ailments down the road? The answers can easily be

found on the shelves of your local health food store

A good quality multivitamin

Men and women might share a carton of almond milk or

organic shampoo, but one thing that’s not worth sharing

is a multivitamin There are some supplements that

you can both take, such as omega-3s, vitamins C and D,

and probiotics But when it comes to multivitamins and

supplements for specific health conditions, men and

women have different requirements

Teen boys have yet another set of needs They can

especially benefit from a daily multivitamin, as their diets

are likely to consist of sugary, fatty fast-food fare instead

of fruits, vegetables, and milk Proper intake of important

vitamins and minerals is crucial to support growth spurts,

weight and muscle mass gains, reproductive maturation,

and cognitive changes

Elvis Ali, a licensed naturopathic doctor in Toronto,

says that aging men should be particularly aware of protecting against prostate cancer and a condition called benign prostatic hyperplasia, an enlargement of the prostate gland Ali advises men to look for a multivitamin that contains zinc for protection, lycopene for delaying the progression to prostate cancer, and saw palmetto to help shrink the inner lining of the prostate, which can put pressure on urinary tubes if inflamed

Multivitamins contain the nutrients you need to complete your daily requirements, all in one little pill Always check with your health care practitioner before taking a new supplement For example, check first if you have a liver disorder and your multivitamin contains more than 5 mg of manganese, or in the case of selenium amounts over 200 mcg if you have a history of non-melanoma skin cancer Vitamin K must be used with caution if you’re taking blood thinners

For more information, engage the knowledgeable staf in the vitamin and supplement section at your local natural health store They will be your best resource in finding the right multivitamin mix according to men’s individual needs

Omega-3 fatty acids or fish oil

Next on the list is an omega-3 supplement Since the body can’t produce essential fatty acids on its own, fish oil is best, providing the highest concentrations of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), or polyunsaturated fatty acids

The benefits of taking omega-3 daily are vast It can help lower the risk of heart disease, stroke, and blood pressure in those who sufer from hypertension

Omega-3 fatty acids may also help reduce inflammation of certain types of arthritis and are important for brain and cognitive function

“Most health authorities recommend two servings of fish per week to ensure adequate omega-3 intake; however, many people are concerned with the contamination of our fish supply and prefer a supplement instead,” says Torkos While this doesn’t necessarily mean we should forgo eating fish on a weekly basis, tests conducted on fish oil supplements for mercury and other pollutants assure their safety

“Low vitamin D levels can be a factor in heart failure, stroke, and cardiovascular disease.”

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Probiotics

Like women, men work hard, and they’re stressed

A drive-through breakfast on the road may stand in

when yogurt isn’t readily available, but a doughnut for

breakfast can bring on uncomfortable gas and bloating

during the day Probiotics can help They provide live

bacteria naturally found in the gastrointestinal tract to

aid digestion

Recent studies show that those hard-working

micro-organisms are beneficial in other ways, too The American

Heart Association reports that taking a probiotic twice a

day can lower key cholesterol-bearing molecules in the

blood, including LDL or bad cholesterol levels This is

particularly good news for high cholesterol suferers who

are looking for alternatives

Researchers are also hard at work studying the efects

of probiotics on dental health, and early results are

encouraging They suggest that probiotics can help treat

oral infections, including tooth decay, gum disease, and

bad breath

Probiotics are safe, but don’t use them as a treatment

if you’re experiencing any nausea, fever, vomiting, bloody

diarrhea, or severe abdominal pain If you are taking a

probiotic and digestive upset symptoms set in and persist

beyond three days, discontinue use Probiotics are not

necessarily recommended for immune-compromised

patients, so speak to your health care practitioner to

ensure they’re right for you

Vitamin d

Julie Chen, a naturopathic doctor in London, Ontario,

highly recommends vitamin D supplements, particularly

during winter months In the summer, your skin more

“When it comes to multivitamins and supplements for specific health conditions, men and women have different requirements.”

readily grabs the sun’s ultraviolet energy and turns it into vitamin D, a precursor to helping the body absorb the calcium you consume to build strong bones Without vitamin D, your body will dip into calcium stores, making bones weaker and increasing the risk of osteoporosis and fractures

This sunshine vitamin is also a proven heart protector Studies show that men who are deficient in vitamin D are twice as likely to have a heart attack as men who maintain adequate levels Other research concludes that low vitamin D levels are also a factor in heart failure, stroke, and cardiovascular disease It’s thought that vitamin D has

an efect on controlling blood pressure and preventing artery damage

Just because you can’t get out on the golf course

to soak up sunshine in the winter, it doesn’t mean you should double the amount of vitamin D you’re taking Too much can cause calcinosis, the deposit of calcium salts

in soft tissues such as the lungs, heart, and kidneys, and hypercalcemia, high levels of calcium in the blood

A CoQ10 softgel with a meal containing fat later in the day will ensure optimal absorption >>

Experience our inspired evolution at genuinehealth.com

30 march 2014

feature

SupplEmEntS for MeN

Beyond eating a healthy diet, men can promote good health throughout their lives by supplementing appropriately The following are some of the best natural supplements to support men’s health As always, speak with a health care practitioner to determine the dosage that’s right for you.

vitAmiN A > support proper immune system functioning

> treat acne

vitAmiN B6 > prevent cancer

> balance blood sugar levels

> treat heart disease and high cholesterol

vitAmiN B12 > support healthy functioning of nerve cells and blood cells

> prevent anemia, heart disease, male infertility, diabetes, sleep disorders, weak bones, and more

vitAmiN C > promote healthy skin and bones

> ward off colds

> lower high blood pressure

vitAmiN D > reduce the risk of colorectal and prostate cancers

> protect bones, teeth, skin, immune system, heart, and blood vessels

CAlCium > strengthen bones and teeth

> support functioning of heart and nervous system

> treat symptoms of bone loss, high blood pressure, and high cholesterol

omeGA-3 fish oil > treat high blood pressure, arthritis, high cholesterol, heart disease,

oral thrush, eczema, psoriasis, diabetes, and depression

mAGNesium > maintain bone health

> boost nerve and muscle function

> regulate blood sugar and blood pressure

NiACiN > lower cholesterol

> aid in healthy digestion CoPPer > promote a healthy immune system

> contribute to healthy nerves, bones, and blood vessels

ZiNC (shoulD

Be tAKeN With

CoPPer)

> boost the immune system

> enhance health of prostate gland

> fight viruses, such as colds and herpes

sAW PAlmetto > support prostate health

> treat erectile dysfunction lyCoPeNe > promote healthy functioning of cells

> protect against prostate cancer

CoQ10 > reduce effects of premature aging

> treat chest pain, migraines, Parkinson’s disease, and high blood pressure

ProBiotiCs > alleviate diarrhea

> promote healthy digestion

CoQ10 should not be taken by those on prescription

blood thinners If you sufer from migraines and

they increase in frequency accompanied by nausea and

vomiting, discontinue use

Green foods

Last but not least, a green food supplement rounds out

the list “Green foods are fundamental building blocks

to good health,” says Chen “They fill the void in a

diet lacking in antioxidants, and they’re easy to take.”

Antioxidants protect against free radicals, molecules that

can damage cells and lead to cancer, heart disease, and

other life-threatening ailments

Depending on the brand, a scoopful of green powder

added to your morning glass of water or juice can provide

you with the equivalent of four to five servings of fruit and

vegetables in their most concentrated forms A greens

supplement is also good for detoxifying your system and

keeping the stomach clean Look for products that contain

wheat or barley grass, chlorophyll, and sea vegetables

for a daily hit of system-sweeping, immune-boosting

goodness

BeFORe yOu BeGIn

Speak to your health care practitioner and have a full

medical checkup before beginning any type of vitamin

or supplement regimen to avoid contraindications Those

taking blood thinners of any kind can compromise

coagulation time with certain herbs and supplements

Also be cautious of purchasing supplements from foreign

countries Health Canada maintains strict guidelines for

all vitamins and supplements sold domestically that may

differ greatly from imported products

Let’s face it When it comes to men’s health, it’s

sometimes the women in their lives who look after it It’s

not always easy, but encourage the males in your family

to get a yearly physical, and especially for men over 50, to

ask if a PSA (prostate-specific antigen) test is indicated

Take action at the first signs of pain or unusual symptoms

despite their protests They’ll be glad you did. a

Heidi Hof is a freelance writer specializing in health and parenting

topics She’s fortunate that her husband takes his vitamins and

supplements daily without being nagged

“Omega-3 fatty acids help lower

the risk of heart disease, stroke,

and blood pressure in those who

suffer from hypertension.”

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• Pain and inflammation of arthritis?

• Minor sporting injuries?

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You’ve heard and read all the propaganda for and against the use of conventional vaccines and have decided to refuse vaccinations Perhaps you have done this because of reports

of deaths and serious side effects (seizures, paralysis, brain damage, autism, autoimmune diseases, diabetes, cancer and sudden death) from the MMR or the HPV vaccine Or maybe you heard that people contract the flu from the flu vaccine

Vaccines contain mercury, aluminum, formaldehyde, foreign genetic material, antibiotics and cells from abort-

ed fetal tissues Very few people would knowingly want to inject any of these into their bodies Whatever the reasons you refuse vaccines (and you have every legal right to do so) you need to do something to protect your loved ones from common viral and bacterial infections

Besides scrupulous physical hygiene, frequent hand ing, following a high protein, sugar-free, gluten-free and dairy-free organic diet, exercising regularly and getting enough sleep what else can you do to boost immunity against common bugs?

wash-Food Allergy/Sensitivity Testing

Food allergies, intolerances or hypersensitivities are pected factors in the development of many worldwide killer diseases such as recurrent infections, cancer, heart disease, diabetes, asthma and just about every autoimmune disease (e.g rheumatoid arthritis, lupus, fibromyalgia, etc.) The most accepted method of identifying these non-classical food reactions is by an elimination diet This is accom-plished by following a hypoallergenic diet for three weeks, eliminating the most commonly eaten foods (wheat, milk, eggs, yeast, corn, soy, citrus and other foods eaten on a daily basis) and then challenging the body with the eliminated foods one by one, noting the reactions Another way of test-ing is by blood tests like the IgG RAST but this is fairly costly

unsus-Recently published studies conclude that eliminating tive foods is at least 80% effective in optimizing immunity

reac-There are also many natural supplements that boost immunity My top 10 are:

Vitamin D

5,000 – 10,000 IU daily for most adults is safe and effective for prevention of flus, colds, cancer and approximately 200 different diseases Vitamin D stimulates the production of cathelicidin, a protein with natural antibiotic properties

Omega-3 Fatty Acids (from fish oils)

4000 mg daily for most adults powerfully boosts the mune system Omega-3 is needed to help vitamin D work

im-in an optimal manner and, im-in effect, helps prevent vitamim-in

D deficiency Omega-3 increases the activity of white cells that gobble up dangerous bacteria

Probiotics

(lactobacilli and bifidobacteria) are friendly bacteria that usually inhabit the gut and are a very well documented opti-mizer of the immune system

Effective

Vaccine Alternatives

Dr Zoltan P Rona, MD, MSc

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There are also many natural supplements that boost immunity My top 10 are:

1000 mg or more daily of this well-known Chinese herb

stim-ulates white blood cells to both prevent and fight infections

Zinc

50 mg daily is an effective preventive for all kinds of infections

Selenium

200 mcg daily reduces the risk of cancers of the bladder,

breast, bowel, lung and prostate

Vitamin A

10,000 IU daily Ð another component of fish oil that plays

a major role in preventing infections by influencing the

activity of T and B lymphocytes (white cells)

Colostrum

is the first mammary secretion nourishment that any

mammal, including man, provides for its newborn for

the first 24-48 hours of life Polio vaccine developer,

Dr Albert Sabin, discovered that colostrum contained

antibodies against polio and recommended it for

chil-dren susceptible to catching the disease Well known

colostrum components like interferon, gamma globulin,

growth hormone (GH), IgF-1 and protease inhibitors are

all used by conventional medical specialists in the

treat-ment of cancer, chronic viral infections including HIV

and autoimmune diseases

Vitamin C

1000 mg or more daily has anti-viral and immune

en-hancing effects Mega doses above and beyond bowel

tolerance (dose that produces diarrhea) are given

intra-venously to fight serious infections like Lyme disease as

well as cancer

Echinacea

1000 mg or more daily is well documented as an immune

system booster used to both prevent and treat a long list

of infections

Other Good Immune Boosters

Sterols and sterolins, Beta glucan, B complex vitamins,

Garlic, Ginseng, Licorice root, Goldenseal, Pau dÕarco,

Medicinal mushrooms (reishi, maitake, shitake, agaricus

blazei), St JohnÕs wort, Berberine, Small particle size (0.8

nm) colloidal silver (hydrosol), Oregano oil, Coconut oil,

Olive leaf extract

A natural health care provider can recommend what

might work best for you

.

Dr Zoltan P Rona practices Complementary Medicine in Toronto and is the

medical editor of The Encyclopedia of Natural Healing He has also published

several Canadian best selling books including Return to the Joy of Health For

more of his articles, see www.mydoctor.ca/drzoltanrona

It is not Dr Rona’s intention to advise people against vaccination but to provide

information on alternatives to those already convinced to avoid commonly

used vaccines and for those that have already refused to receive them.

References:

Braly, J Food Allergy Relief Contemporary Books, 2000.

Vaccine ingredients http://www.rense.com/general59/vvac.htm

Piers Morgan Flu shot http://www.naturalnews.com/038866_piers_morgan_flu_vaccines_

sickness.html

Am J Clin Nutr 2001 Dec;74(6):833-9 Enhancement of immunity in the elderly by dietary

supplementation with the probiotic Bifidobacterium lactis HN019.

Gill HS, Rutherfurd KJ, Cross ML, Gopal PK Colloidal Silver/Silver Hydrosol

http://natural-immunogenics.com/pdf/7.pdf

Clark, Daniel G and Wyatt, Kaye Colostrum, Life’s First Food CNR Publications 1996.

Heinerman, John Dr Heinerman’s Encyclopedia of Anti-Aging Remedies Prentice Hall,

1997; pp.85-86.

Jensen, Bernard Colostrum: Man’s First Food, The White Gold Discovery Bernard Jensen,

1993.

Rona, Zoltan, P Bovine colostrum emerges as immune system modulator American Journal

of Natural Medicine; March, 1998, pp 19-23.

Rona, Zoltan P Vitamin D, The Sunshine Vitamin Alive Books, 2010

Rona, Zoltan P Childhood Illness and the Allergy Connection Prima Publishing, 1997.

Vitamin D Council on immunity and vitamin D http://www.vitamindcouncil.org

Rona, Zoltan P Natural Alternatives to Vaccination Alive Books, 2000.

The truth about Gardasil http://truthaboutgardasil.org

Permanent Disability from Gardasil http://articles.mercola.com/sites/articles/

since 1998

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I selene vakharia, rhN

Do you cringe as your guy tells another of his terrible jokes? You don’t have to like them, but they may be saving his life When it comes to fighting cardiovascular disease, one of the top killers of Canadian men,

it turns out that our ability to laugh at life’s little things matters >>

BeyOnd dIeT And exeRCISe

Cardiovascular disease is affecting more Canadians each year Nine in 10 Canadians have at least one risk factor for developing this chronic disease, and one person dies from it every seven minutes Cardiovascular disease is responsible for 28 percent of all male deaths

We’ve known for some time the important role that lifestyle and diet play in the development and prognosis of this disease Now a new essential element

is emerging, and this one is something to smile about—whether or not you’re having a good time

Researchers are discovering that enjoying your life, being satisfied with it, and generally feeling positive and content can help keep your heart happy Those who exhibit these traits and behaviours may be less likely to experience heart disease, heart attacks, and strokes than their pessimistic, unsatisfied, unhappy peers What’s more is that having a good time in life seems to work in

a dose-dependent manner That means the more we’re enjoying ourselves, the more our hearts will thank us Here’s a look at some of this research

What’s love got to do with it?

When one group of researchers wanted to know whether loving life meant a longer life, they conducted

a 12-year study with almost 90,000 people They found that the men in their study who didn’t enjoy life were 1.5 times more likely to experience a stroke or heart disease than those who had a high level of life enjoyment These unhappy men were also twice as likely to die as a result of coronary-related events

Can’t get no satisfaction?

There are many aspects when it comes to feeling satisfied with life In another study, researchers followed almost 8,000 men and women to find out which facets were the most important when it came

to protecting their hearts At the end of the study, researchers found that those who were most satisfied with their job, family, self, and sex life were 26 percent less likely to develop heart disease

“The more we’re enjoying ourselves, the more our hearts will thank us.”

Live well and live healthy with

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• Detoxify your liver from

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• Help reduce the toxic effect of

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• Promote long-term liver health

• Excellent digestive and weight

management aid

What are you doing with those lemons?

You know that friend who always expects the best to

happen, no matter what comes his way—the one you

go to when you’re having a bad day because he can

put a positive spin on it? As it turns out, his sunny

outlook is well founded Recent research has looked at

the link between seeing every cloud’s silver lining and

cardiovascular disease

One such study followed a group of healthy elderly

men for 15 years and found that the most optimistic of

the bunch were 50 percent less likely to die from heart

disease

The WAy TO A MAn’S heART

IS ThROuGh hIS SMILe

He gave you his heart, so naturally you want to keep

it healthy and safe Positive psychology research has

uncovered a number of ways to boost your attitude

and mood Like anything worth having, sometimes

happiness takes a bit of practice Show your guy these

exercises, or do them together to strengthen your

relationship as you strengthen your hearts

Thanks a million

Regularly counting your blessings and feeling grateful

for them can bolster feelings of life satisfaction and

well-being Expressing gratitude can also help to build

and maintain strong relationships

Not sure where to start? Try writing a list of things

you are grateful for, or even just spend some time

focusing on and appreciating the things you’re happy

for in your life If you’re thankful to someone for help

they’ve given you or something they’ve done, write them

a letter or tell them All of these gratitude exercises

can be efective, so choose the one that feels the most

natural, or mix it up

NeeD A quiCk

MooD BooST?

Try one of these tips:

> Take a whiff of citrus essential oil.

> Go for a walk or do a quick yoga

Fill that glass up

Optimism isn’t something we’re born with or without With a simple exercise, you can train your brain to start

to expect that good things will happen and that your future will be meaningful and fulfilling Take a moment

to focus on visualizing your best possible future self—you can even write it down Don’t put restrictions into your visualization or feel like it isn’t achievable Instead, put your attention toward it

Take a time out

It’s so easy to get bogged down with our never-ending to-do lists that we often forget to make time for the things we love to do Take a moment and let go of unnecessary commitments, delegating or dropping them entirely Use your newfound time to do something you enjoy or something you have wanted to try

Get creative

Other ways to enhance well-being and life satisfaction include performing kind acts, meditating, and cultivating your personal strengths by using them in novel ways For instance, if you’re a great photographer, why not volunteer to photograph local sports teams or charity events? Have a friend going out of town? Offer

to walk her dog

MAKe IT COunT

When it comes to sustaining your newly boosted well-being, studies have found a couple of factors make a difference It’s important that your actions are meaningful and mindful So, if you find that you’re just going through the motions of an exercise, consider performing it less frequently but with more effort and dedication

Researchers have also found that variation is indeed the spice of happiness in life Instead of just doing one exercise, try a combination of diferent ones or alternate among a few that are most enjoyable to you a

Selene Vakharia is a holistic nutritionist, freelance writer, and whole foods chef who loves showing people how easy, fun, and delicious healthy can be

“The more we’re enjoying ourselves, the more our hearts will thank us.”

&

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