Recently, I was excited to read about the work of Dan Buettner, an author who has researched the world’s “hot spots” of longevity and written a book summarizing his findings (The Blue Zone: Lessons for Living Longer from the People Who’ve Lived the Longest”). Each of the areas he examined have much higher rates of people reaching 100 years. It is a fascinating look at what helps us age gracefully and healthily, and what I found most interesting were the crucial roles played by community and spirituality, as well as more typical healthy behaviours. Here is a brief summary of what he discovered:

1. A primarily plant-based diet with few to no processed foods is common to all regions examined. In Okinawa, a Japanese island, people eat an average of 7 servings of fruit and vegetables a day, seven servings of grains and two of soy products, with weekly fish and sporadic meat and dairy consumption. Loma Linda, CA, the only US city included, is primarily made up of Seventh Day Adventists, who advocate vegetarianism. In addition, many zones’ inhabitants eat their larger meals earlier in the day, with only small meals at night.

2. Regular, low-intensity exercise. Rather than going to the gym for an intense workout interspersed with long periods of sitting, people get out for regular walks, gardening etc. They make exercise a low-key part of every day.

3. Sense of purpose. Having a reason to get up in the morning, be that a fulfilling job, passion for a hobby, or caring for grandchildren is key for long life. This is in contrast with North America’s habits of overwork for much of a career, followed by a purposeless retirement.

4. Community support. Each area has a strong sense of community, including all members in activities and supporting each other through good times and bad. Contrast this with our age-segregated approach to life and emphasis on the “nuclear” family unit.

5. Red wine in small doses. Research has found repeatedly that one to two glasses (5 oz, not half a bottle) of red wine has been associated with better health and longer life. Purple grape juice seems to have some of the same benefits for those who don’t drink.

6. Having spiritual beliefs emphasizing love and universal compassion. These hot spots are also areas of strong spirituality, finding meaning in life and a higher purpose to existence.

7. Being optimistic. People who live longer tend to have more positive anticipation of the future and more hope for positive changes.

Although we have decided that January 1 is the start of a new year, many cultures have and do celebrate the beginning of Spring as the true new year. It makes sense: On January 1st, we are still in the doldrums of a Canadian winter, making resolutions harder to stick to. Why not choose April 1 as a start date for your commitment to a healthier and happier you instead? With the longer days and better weather, you may be better able to stick to that new exercise routine or dietary change. It is also a great time to get rid of leftover holiday treats and junk foods in your cupboards and fill your fridge with delicious spring fruits and vegetables such as asparagus or baby lettuces. Many people choose Spring as a good time to do a “cleanse”, cutting out alcohol and processed and sugary foods and replacing them with whole foods and water. Some choose a prepackaged cleanse product to support their efforts: make sure to read the label for ingredients you may be allergic to, and assess the dietary suggestions to ensure you are getting enough nutrition to support your cleanse. Research has shown that 7-10 day cleanses are not sufficient to change most chronic health problems: three weeks is usually the minimum time needed to see results that will last, and to change unhealthy habits over the long term.  Most people will feel some discomfort at the beginning of a cleanse: common symptoms are headache, morning nausea, bowel changes,  flu-like symptoms such as aches, mild fever and fatigue, and food cravings, especially for sugar or junk food. However, consult your naturopathic doctor if these symptoms persist for more than one week, as they may be indications that a given cleanse is not right for you.

In the Traditional Chinese Medicine system, Spring is a time for the element Earth, and its associated organ, the Stomach. Efforts to improve your diet will have most success at this time, as the Earth element holds dominance over the other organs of the body. Earth is also associated with emotional states of tranquility (if healthy) and anxiety/ungroundedness if unhealthy. Therefore Spring is also a good time to work on removing those elements of your life or thought patterns which cause you the most anxiety or stress. Acupuncture and cognitive therapies are both effective at reducing anxiety, as are specific herbal formulas and homeopathics available from your ND.

Why not make this Spring a New Year for your health?

Dr Handford is happy to announce that she has purchased Alta Vista Naturopathic Clinic in partnership with another up and coming doctor, Amanda George, also a graduate of the Boucher Institute. Dr Lurie, the previous owner, decided to retire on short notice and we were able to take advantage of this opportunity over a couple of months. We are excited and pleased to be owners of such a well-run and well-staffed clinic and hope to build on the good relationships and positive energy of the clinic as we go forward. Our best wishes go to Dr Lurie and his family on his new adventure!

It is no surprise to anyone using the internet that the H1N1 flu virus, and the just-approved vaccine, is the health hot topic of the moment. Despite the far greater number of people who will become ill with seasonal flu viruses, H1N1 has been pronounced as “the” pandemic of the year, based on its similarity to the Spanish flu of 1918, which killed 50 million people worldwide. As well, it seems to target the young and healthy, especially pregnant women, unlike seasonal flus. A recent report of the first death in BC in a person with “no underlying health conditions” has added to worries. Interestingly, the internet is also playing a role in this disease, which seems to be increasing widespread resistance to taking the vaccine. A brief search done this morning on Google found many sites claiming that the vaccine will be ineffective, if not downright dangerous, as well as various conspiracy theories about mind-control, the role of Big Pharma in possibly creating the disease, work camps for those who resist taking the vaccine etc. Public health officials seem flummoxed as to how to deal with this surprising resistance to mass vaccination.
As a naturopathic physician, I have mixed feelings about this vaccine, and am waiting to see how this pandemic plays out over the next few weeks before forming a final opinion. In the meantime, there are many things that can be done to support our natural immune defenses, which will probably give us the best chance of fighting any flu: getting enough sleep; avoiding smoking and alcohol, following a nutrient-dense, low-sugar diet with extra immune supplements such as vitamin C, vitamin D, and immune-boosting botanicals such as withania, astragalus, and medicinal mushrooms; using homeopathics such as Ocillococcinum, Grippe-Heel and Engystol as general flu prevention; as well as practicing basic hygiene, self-quarantine when ill and avoiding large crowds in indoor locations (so stay out of the malls!).

Should you wish to discuss natural flu-prevention techniques further, please call 604-736-3800 to book an appointment with me!

A recent study done in Spain of over 10,000 people has found a link between adherence to a so-called “Mediterranean Diet” and reduced incidence of depression. Once lifestyle, genetic and personality factors were eliminated as causes, those who stuck most strictly to the diet, high in fruits, nuts and legumes, had the lowest incidence of depression (about 30% lower). It is thought that the diet reduces inflammation and improves oxygenation of blood vessels, including those in the brain, leading to lower rates of depression.

What are the features of a Mediterranean Diet? It is low in saturated fat and red meat, and emphasizes plant-based foods such as whole grains, legumes, olives and olive oil, leafy greens, tomatoes and potatoes, as well as nuts such as almonds and walnuts. Dairy products are allowed in low to moderate amounts, preferably cultured dairy products such as yogurt and kefir. As well, food is consumed in as close to raw form as possible, with little to no processing, and the meat is grilled to reduce fat. For an overview of the Mediterranean diet, please see the following link, or contact Dr Handford, to discuss how the diet may work for you.

Thanks to the efforts of the doctors and staff, Alta Vista Naturopathic Clinic had a successful Open House this past Wednesday evening. Enjoying tasty vegetarian treats, visitors were offered free blood typing, along with information on Blood Type Diets, and blood pressure readings. Pictures of the event will be posted to this site soon. For those that missed it, a tour of the clinic is available during office hours to anyone interested: just call ahead to arrange a time for a tour!

Thanks again to all involved!

As summer winds down and work and school get into their fall schedules, improving your health may not at the top of your to-do list. However, it can be a great time to prepare for the coming winter, preventing and reducing colds and flus and decreasing stress and weight gain associated with the holiday season.

It is often easier as well to start and stick to new, healthier routines in the fall. This is because things are more settled and routine in the fall versus summer. School and activities happen on a regular basis, making it easier to set up predictable times to exercise, for example. Because so many activities begin in fall, it can be a great time to increase your commitment to yourself and your health, such as by beginning a new yoga class or joining a weight loss support group. It is also easier to remember to take those supplements when life is in a more predictable routine. Some people tend to overschedule themselves, causing increased stress and decreased time to relax and reflect. Fall can be a great time to change those patterns, rather than in the dead of winter on New Year’s Day, for example, a time when many people try and fail to keep to their resolutions to be healthier.

Whether it is a new, healthier way of eating, a new exercise routine, a supplement and nutritional plan to ward off colds and flus, or a new commitment to better habits, a good place to start is with a visit to a naturopathic doctor. They have the skills and training to identify health problems and suggest simple yet effective solutions which most people can achieve.

And remember to take your Vitamin D!

In a study of nearly 13,000 BC women over 5 years, published in the Canadian Medical Association Journal, home births were found to be as safe as hospital births for low risk women, and may even reduce the number of complications such as post-partum hemorrhage. The study surveyed the experiences of three groups of women: those who planned a home birth with a midwife, those who planned a hospital birth with a midwife, and those who planned a hospital birth with a OB/GYN. Women who planned to give birth at home, but who ended up giving birth in hospital, were included in the study. About 80% of women who planned to deliver at home actually did so. The risk of perinatal death was the same for all three groups of women, less than one in a 1000. This is good news for the increasing number of women who choose to give birth at home.

A common misconception is that if you would like a midwife for your birth, you must give birth at home. BC’s registered midwives have hospital privileges in at least one hospital, and follow their mothers-to-be from the first signs of active labour to delivery, whether that be at home or in a hospital. Midwives also provide follow-up care for 6 weeks in the mother’s own home if necessary, and provide support with lactation and other common concerns of new moms. I had my son at St Paul’s with the help of my wonderful team of midwives from Bloom Community Midwives, and found the after-birth support crucial as I and my son adjusted to each other and to motherhood for the first time. This study re-emphasizes the range of choices available for women giving birth today.

See the original article at the Globe and Mail’s website.

The American Heart Association today set new guidelines for sugar consumption. The new guidelines suggest 6 tsp per day for women and 9 tsp for men maximum. The average American (and Canadians are no different) consumes 156 lbs of sugar a year, mostly in the form of soda and sweetened cereal, although sugar can be found in almost all processed and packaged foods. To put the new limits in context, one can of non-diet soda contains about 8 tsp of sugar, already over the daily maximum for women in one drink! Teens are especially high in sugar consumption, with the average 14-18 year old boy consuming an average of 35 tsp per day. Sugar’s mega-presence in our diets is affecting all aspects of our health, increasing rates of diabetes, heart disease and obesity. Cancer cells also preferentially consume sugar and a high-sugar diet has been associated with faster tumor growth. Sugar depresses the immune system as well, making colds and flus last longer and be more severe. A serious effort should be made by all to reduce and cut out sources of sugar in our diets. Our bodies will thank us for it!

I am excited to hear of the provincial government’s recent decision to include prescription rights in our new scope of practice legislation. Far too often, we are forced to send our patients away when they need a prescription for antibiotics, for example, thereby duplicating services in an already overburdened health care system, and causing unnecessary and dangerous delays in treatment for our patients. Many of my patients would prefer to be able to get appropriate prescriptions from the physician that knows their case the best, rather than have to explain their entire history to a doctor at a walk-in clinic in the five minutes available for most appointments.

Naturopathic doctors receive extensive training in many “traditional” disciplines, including diagnostics and pharmacology. The BCNA and CNPBC are currently working on a continuing education package which will build on this background and ensure that we are cognizant of the latest pharmaceutical information. This package should be available in the next year, which means NDs will be able to use their prescription rights in the next one to two years. These are very exciting times to be an ND!

Should you want to learn more about our training, the historical background to this decision, or have more questions, please feel free to contact me or the BCNA at www.bcna.ca.