Oil pulling is an ancient Ayurvedic technique that involves swishing or "pulling" oil (usually coconut or sesame oil) in the mouth to reduce plaque and improve oral health. It has been used in India for centuries, and is claimed to have myriad health benefits including whitening teeth, reducing cavities, improving skin, and many others effects. While there is an abundance of anecdotal evidence for oil pulling (i.e. people trying it and saying it works), is there any research to back it up? Research on Oil PullingThere are not many studies on oil pulling, but the few that have been done show promise. A 2009 study of 20 adolescent boys with plaque-induced gingivitis were randomly assigned to either do oil pulling with sesame oil every morning for 10 days, or a daily mouthwash with chlorhexidine (a standard treatment for gingivitis). The study concluded that "oil pulling therapy showed a reduction in the plaque index, modified gingival scores, and total colony count of aerobic microorganisms in the plaque of adolescents with plaque-induced gingivitis." Another study on the same participants also showed that oil pulling is equally as effective as chlorhexidine mouthwash for decreasing halitosis (bad breath). The sample sizes for these studies are definitely small, but the beneficial results warrant further research in the use of oil pulling. Is Oil Pulling Safe?The plus side to the lack of research is that oil pulling is generally considered quite safe. The are a couple documented cases of pneumonia resulting from aspired ("breathed in") oil, so the main caution is to make sure that you do not accidentally aspire the oil. It is also advisable to avoid swallowing the oil after pulling, as it likely contains a variety of bacteria that could possibly cause harm. How To Do Oil PullingBased on the limited but promising research, and the overall good safety profile, many people are willing to give oil pulling a try. But how do you actually do it? Start by purchasing a good quality coconut oil (or sesame oil if you prefer). When you first wake up, before you brush your teeth, take a teaspoon of oil and begin swishing it around your mouth, and 'pulling' it through your teeth. Continue swishing and pulling the oil for 10-20 minutes (some recommend doing this while in the shower or while making breakfast). After 10 to 20 minutes, spit the oil out and rinse your mouth with water. Then brush your teeth as usual. Try this for a few weeks, and see if you notice a difference. Have you tried oil pulling, and did you notice any benefits? Leave a comment below!
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Alzheimer's disease is a form of dementia that is becoming increasingly prevalent worldwide. In Canada, 15% of adults over the age of 65 suffer from dementia, and this figure is expected to continue to rise. The economic impact is also significant, costing Canadians $33 billion in annual medical and lost earning costs - and if nothing changes, this number is expected to climb to a staggering $293 billion per year by 2040. Although there are medications that can improve some symptoms of Alzheimer's disease, there is currently no cure. However, there is evidence that diet can reduce your risk of developing Alzheimer's in the first place. The MIND DietRecent research has shown that a specific diet known as the MIND diet may help prevent the development of Alzheimer's disease. MIND stands for 'Mediterranean-DASH Intervention for Neurodegenerative Delay,' as it is a combination of two other healthy and well-studied meal plans, the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet. A recent study of 923 adults aged 58 - 98 found that those who adhered to the MIND diet had a significant reduction in their risk for developing Alzheimer's disease. They also found that even those individuals who only followed the diet some of the time still had a reduced risk of Alzheimer's. The dietary guidelines are based on research into specific foods that can slow cognitive decline, and is relatively straightforward. Eat more of these foods!
Eat less of these foods!
Tips To Implement The MIND DietThe MIND diet is not only beneficial for preventing Alzheimer's risk - it's also good for the cardiovascular system and could conceivable help prevent other chronic diseases.
Some tips to help implement the MIND diet recommendations:
November is upon us, and with that brings the growth of both moustaches and awareness for Men's Health!
One of the new Movember campaign's for this year is the MOVE challenge, which encourages men (and women!) to get some physical activity in every day for the month of November. I love this new campaign, and truly believe that increasing physical activity is one of the simplest and most beneficial things we can do for our health. You can find me cycling to work, shooting hoops with friends or on the tennis court with my family. Join me in taking the Movember MOVE challenge and let's get active! Visit https://ca.movember.com to sign up today. Cauliflower - a veggie that in the past was dismayed and discarded for it's plain appearance and bland taste profile - is poised to make a run at being the Kale of 2015. What cauliflower lacks in taste it more than makes up for in versatility. Roast a whole head with a few spices (a la Najib's Special at Nuba), use it instead of potatoes in a mashed cauliflower recipe, melt some cheese on top to make cauliflower nachos, or chop up into tiny pieces as a replacement for rice. The options are really endless, and your creativity (and health) will be rewarded. And although cauliflower doesn't have the vibrant colours of some other veggies, it still packs a solid health punch. It belongs to the Brassica family of foods (along with it's more popular counterpart, broccoli). It is rich in nutrients such as Vitamin C, B-vitamins, Vitamin K and minerals including calcium, magnesium and zinc. It also contains the sterol indole-3-carbinol, which helps metabolize estrogen to protect against cancer, as well as other cancer-protective phytonutrients such as sulforaphane. Cauliflower Lettuce Wraps With Spicy Almond SauceThis recipe uses cauliflower in place of rice. It is simple to do, and basically involves chopping the raw cauliflower into fine rice size bits in a food processor, and then sautéing in a pan with other veggies. For more instructions on how to make cauliflower 'rice' visit this link: http://www.everydaymaven.com/2013/how-to-make-cauliflower-rice/ The spicy sauce is also super easy to make. I used almond butter, but you can use peanut or other nut butters if you prefer. Then simply mix with a few squirts of sriracha, lime juice, a splash of soy sauce and some sweet chili sauce, and adjust ingredients to taste. For this recipe I used the veggies that I had on hand - garlic, onion, mushroom, zucchini, kale. But you can really use anything you'd like as a filling! IngredientsFilling
Spicy Sauce
Instructions
The holidays are a wonderful time full of family, friends and food. Food...lot's and lot's of food! If you have overindulged a bit too much and have the belly aches to prove it, you can use the leftovers of your turkey to make a delicious and gut pleasing bone broth. Bone Broth BenefitsSlowly cooking the bones releases nutrients such as minerals and amino acids, making the broth healing and highly nourishing. The minerals, including calcium, magnesium, and trace minerals, are easy for the body to absorb. Adding a bit of apple cider vinegar provides some acidity that leaches out even more minerals from the bone. The broth is also rich in glucosamine and chondroitin, which aid in joint pain and recovery. Finally, the broth contains gelatin, which helps support collagen formation for strong hair and nails, and lustrous skin. Bone Broth RecipeMaking bone broth is easy and inexpensive. The simplest method is to use a slow cooker or crock pot. This recipe uses the bones from a roast turkey carcass, but any type of bones can be used. You can often find organic bones from you local butcher at a great price. Ingredients
Instructions
How To Store and Use Bone BrothThe broth can be enjoyed on it's own (nothing like a cup of hot broth on a cold day!), or used as a base for soups or stews.
The broth will keep in the fridge for about a week, or longer frozen in the freezer. Hope you enjoy this recipe, and wishing you the best for the holiday season and in the new year! -Dr. T Vitamin D, also cheerily known as the sunshine vitamin, is essential for our health and well being. It is mostly known for regulating calcium absorption to maintain strong bones, and that alone is an essential function. That is just the tip of the iceberg however, as Vitamin D also acts like a hormone and exerts a wide variety of health effects throughout the body. Vitamin D deficiency is associated with a host of health problems, ranging from infections and osteoporosis to high blood pressure and depression. It is estimated that only about one-third of Canadians have optimal Vitamin D levels. The Sunshine VitaminWhy do we call Vitamin D the sunshine vitamin? Because it is synthesized from a cholesterol precursor in our skin when we are exposed to the sun's UV-B rays. This compound then travels to the liver where it is converted into another form before the final activation is achieved in the kidneys. The final, active form is known as 1,25-dihydroxycholecalciferol. As can be seen in this diagram, Vitamin D synthesis relies on adequate exposure to UVB rays, as well as healthy liver and kidney function. Therefore, possible causes of Vitamin D deficiency include lack of sun exposure (more on this below), as well as liver or kidney disease. Vitamin D Synthesis Varies Based On LatitudeThere are many benefits to living in an amazing city like Vancouver - the ocean, the mountains...however, making Vitamin D during the winter is not one of those benefits. Synthesis of Vitamin D depends on the strength of the sun's UV rays, which vary based on latitude and time of year. This means that in Vancouver (or anywhere in Canada) we do not synthesize ANY Vitamin D from November to February - even on a a bluebird sunny day. Vitamin D synthesis can also be inhibited by other factors that block UV rays, such as sunscreen or darker skin pigmentation. This does not mean that you need to be out in the sun roasting for hours on a hot August day - but it does mean that you should get at least 15 minutes of unimpeded sun exposure a few times a week during the summer to ensure adequate Vitamin D synthesis. Food Sources Of Vitamin DWhile most of our vitamins and nutrients can be obtained from a healthy whole foods diet, there are not many great food sources of vitamin D. The best source is salmon - but you would need about three servings per day just to get the recommended 1000 IU/day dose. Eggs and cod liver oil are another source of Vitamin D. There is also Vitamin D found in mushrooms, however it is in the inactive Vitamin D2 form, which is not as biologically active in our bodies. Testing Vitamin D LevelsWhile for many people supplementing with 1000 IU/day of vitamin D during the winter months is safe and sufficient, there are instances where it is beneficial to test your vitamin D levels. This can be done using a simple blood spot test that measure the 25-hydroxy vitamin D levels. For more information on Vitamin D testing, visit the Rocky Mountain Analytical site HERE. Supplementing Vitamin DSo with all of this information, the question is:
Should you supplement with Vitamin D during the winter? The answer: Yes. If you live in Canada. The recommended dose is a bit controversial, and ranges from 400 - 1000 IU (international units) per day. The important thing is that your supplement is the active, vitamin D3 form, also known as 1,25-dihydroxycholecalciferol or cholecalciferol. Vitamin D is also a fat soluble compound - so taking a supplement with meals that have some fat (good choices include avocado, coconut, or olive oil) will ensure proper absorption. Lastly, while Vitamin D is generally safe and beneficial, too much can be harmful. Do not take large doses without medical supervision or without testing your Vitamin D levels beforehand. If you would like to know more about testing and supplementing with Vitamin D, visit your local Naturopathic Doctor. Disclaimer: This website is designed for general educational and information purposes only and does not render medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem and is not a substitute for professional health care. Sleep Series - Sleep is a common topic and while it is essential to our health, many struggle to get a good nights sleep. In this series of articles we will cover a range of topics that pertain to sleep. Placebo Sleep - The StudyResearchers from Colorado College recently published a paper in the Journal of Experimental Psychology, where they duped participants into thinking they had a good or bad sleep and measured the effects on cognitive function. They hypothesized that "mindset can influence cognitive states in both positive and negative directions, suggesting a means of controlling one's health and cognition." The experiment consisted of 164 participants randomly assigned to one of two sleep quality conditions or two control conditions. The subjects were asked to give a self rating of their previous nights sleep on a scale of 1-10. The researchers then gave the participants a five-minute talk about the effects of sleep on cognitive function, telling them it was just background information for the study. They told the participants that adults normally spend between 20 and 25 percent of their sleep time in REM sleep, and that getting less REM sleep than that tends to cause lower performance on cognitive tests. They also said that those who spend more than 25 percent of their sleep in REM sleep usually perform better on such tests. The participants were then hooked up to an elaborate machine that they were told could determine how much REM sleep they had the night before. NOTE: They made it up. After some 'calculations,' the participants in group A were told that the previous night they had only received 16.2% of REM sleep (below average), while the other group was told they obtained 28.7% REM sleep (above average). After being told their 'calculated' REM sleep, the subjects took a test that measures “auditory attention and speed of processing, skills most affected by sleep deprivation." ResultsAs expected, the participants who were told they had above average REM sleep performed significantly better on cognitive tasks, regardless of how well they originally thought they slept based on their self rating. Those that were told they had below average REM sleep tended to perform worse. In other words, assigned sleep quality but not self-reported sleep quality significantly predicted participants' scores on the cognitive tests. ConclusionWhile it is not reasonable to hook yourself up to an elaborate machine in order to trick yourself into thinking you had a good sleep, it is possible to reframe your mindset around sleep. Many people struggle to get a good sleep - however, by focusing on the sleep that you did get rather than stressing about how bad you slept might actually make you feel more alert and perform better throughout the day. Furthermore, one of the main aspects of the positive effects of placebo is the suggestion. If you believe that your bedtime routine is helping with your sleep, whether it is a cup of tea, reading, or eating a tablespoon of honey. Until next time,
Dr. Tomah Summer is coming to a close, but while the sun is still shining bright and the days are long why not take advantage - ocean dips, bike rides, and delicious refreshments. This one really hits the spot on a hot day, and is a cinch to make. Watermelon Mint Agua Fresca RecipeI used one full small watermelon, which was roughly four cups. Put the watermelon in a blender, and add 1/2 cup cold water and the juice of one lime. Puree until smooth. Muddle a handful of fresh mint leaves and 2 tbsp sugar in the bottom of a pitcher, pour in the pureed watermelon mix, and stir to dissolve sugar. You can also add a few slices of cucumber to the pitcher for added flavour. Serve in glasses over ice, and store pitcher in the fridge.
Enjoy the last days of summer! As a naturopathic doctor, I'm often asked for tips on how to stay healthy from day to day. Aside from the basics of healthy eating, exercise and a good nights sleep, here are a few apps that I like to use myself as well as recommend to others. 1. Headspace"Meditation made simple" Headspace is a free app that guides you through 10 days of 10-minute meditations. There are countless researched and documented health benefits to meditation, but it can be a difficult task for many of us to fit in with our busy lives. Headspace is great, as it is short and can be done virtually anywhere. Rather than repeating a mantra or trying to let go of all thoughts, it helps you be more mindful of your breath, your body and your surroundings. Great to do first thing in the morning to set your intention for the day, after work to clear your head, or before bed to prepare you for a deep restful sleep. Free. https://www.headspace.com/ 2. My Calm BeatMycalmbeat helps you slow your breathing rate to encourage feelings of calmness and relaxation. Breathing is an interesting phenomenon, as it is both an autonomic response and a voluntarily controlled action. By being more aware of our breathing rate (and in most cases slowing it down), we can shift our nervous system into a parasympathetic state, also known as "rest and digest" (as opposed to the sympathetic stress response that is dominant in our fast-paced culture). Like headspace, this app can be used anywhere, and even multiple times per day. Feeling stressed out at work? Try a minute of slow breaths using this app, and see how good you feel. Free. https://www.mybrainsolutions.com/mycalmbeat 3. My Fitness Pal
4. DuolingoDuolingo is a free app for learning a new language. While this might not be considered a 'health' app by some, the health benefits of learning a new language are clear - slowing brain aging, keeping memory sharp, and decreasing the risk of cognitive disorders such as alzheimer's disease. Free. https://www.duolingo.com/ 5. Environmental Working GroupThe Environmental Working Group is a non-profit that shares information to protect both human health and the environment. They have two different apps, both of which are useful: Dirty Dozen This popular list helps you determine which foods to buy organic (the dirty dozen, or foods with the highest pesticides) versus foods lower in pesticides that are not as essential to buy organic. This list can also be downloaded as an app so that it's handy while grocery shopping, and it is updated yearly. Skin Deep This app shows information on personal care products, from shampoos and soaps to lipstick and sunscreen. It gives each product a safety rating based on it's ingredients and chemicals, helping you chose the safest and healthiest products. Other AppsA couple other apps that are useful, but more specific for certain people include:
1. Swim Guide This free app tests the water from beaches, lakes and swimming holes across North America and lets you know if they are safe to swim in. Updated daily. https://www.theswimguide.org/guide/get-the-app/ 2. iPeriod For the women, tracking your cycle (with this app or others, there are many) can be helpful for a variety of reasons. It can help determine if something is irregular (cycle length, pain, spotting, etc), if other symptoms fluctuate or correspond to a time in the cycle (i.e. migraines), and which days are most fertile. www.winkpass.com/iperiod.html Nuts are nutrient-dense foods that are packed with protein, fiber, essential fats and many other nutrients. There have been a number of research studies that show various health benefits from consuming nuts, from decreased risk of heart disease and diabetes to lower blood pressure and fewer gallstones. But can eating nuts actually help you live longer? An article in the New England Journal of Medicine looked at the association between eating nuts and mortality rates. The authors examined data from two large population studies: The Nurses' Health Study (NHS), which has followed 121,700 women since 1976, and the Health Professionals Follow-Up Study (HPFS), which has followed 51,529 men enrolled since 1986. Participants without complete data or who had a history of cancer, heart disease, or stroke were excluded, so the final analyses included 76,464 women and 42,498 men. Dietary intake was assessed using validated food-frequency questionnaires every 2-4 years. What did they find? In a nutshell, consumption of nuts was inversely associated with mortality. The analysis found that those who reported eating nuts daily were 20% less likely to have died during the course of the study, compared to those who did not consume nuts. As this is an observational trial, it cannot state a direct cause-and-effect, but rather an association between eating nuts and lower mortality rates. However, given the low risk of consuming more nuts compared to the potential benefit (i.e. 20% decrease in mortality), adding a handful of mixed nuts to your daily routine may pay off in the long run. For the most health benefits, skip the peanuts as they can increase inflammation and trigger allergies, and instead opt for a variety of nuts such as walnuts, almonds, pecans, cashews, and brazil nuts. To further increase your nutrient load, add in some seeds such as pumpkin, flax and sesame. Tips to get your daily serving of nuts:
Cheers to living long and healthy! Sources: Bao, Ying, et al. "Association of nut consumption with total and cause-specific mortality." New England Journal of Medicine 369.21 (2013): 2001-2011. |
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April 2020
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