Are You Getting Enough Vitamin D?

Written by Janna Hattingh, BKin, CHN - Holistic Health & Nutrition

It seems like summer time is already here, with temperatures in the high 20’s, the sun shining and flip flops and tank tops making a welcome appearance, but are you really getting enough of that “sunshine vitamin” a.k.a., Vitamin D? 

A study published in the 2010 Canadian Medical Association Journal by Dr. David Hanley, M.D. at the University of Calgary associated vitamin D deficiency with nearly 100% of Canadians during some part of the year.  Vitamin D deficiency has been linked to a multitude of health issues including, skin problems, sciatica, depression, Crohn’s, colorectal cancer, hearing loss, myopia (nearsightedness) and for some women, menopausal symptoms such as hot flashes.

Vitamin D is made by the body most predominantly through the sun’s UVB rays permeating our skin and after a cascade of chemical reactions in the liver and kidneys, the active form of Vitamin D (Calciferol)is produced.  Vitamin D is the only vitamin that requires the entire body to participate in its formation. Any break in the chain will severely reduce its production and may lead to deficiency.Vitamin D is fat-soluble, meaning that it needs to be in the presence of fat to be properly absorbed and utilized by the body.  It is stored in the liver, skin, brain and bones and helps maintain proper functioning of the nervous system, muscle and heart tissues, bone strength/development, assists in prevention/reduction of kidney stones, improves mood and increases motivation and reduces dizziness while helping to restore balance in the body.

Vitamin D, for a few of the following examples, helps regulate our body’s calcium levels, the backbone (ha-ha) of our skeletal system. Not only does it help to prevent and even improve symptoms of osteoporosis, it also helps to prevent hearing loss.  What did you say?  Hearing loss! Our ears have tiny bones in them which helps conduct noise vibrations and stimulate our brain to hear and interpret sound and maintain proper equilibrium.  Degeneration of these bones due to vitamin D and calcium deficiency has been linked with premature hearing loss as well as balance issues.

Vitamin D’s incredibly strong influence on calcium absorption also contributes to weight loss/management.A study in 2000 from the Nutritional Institute and Knoxville, TN showed that having ideal levels of calcium in the body helps increase metabolism and burn body fat over 30% more efficiently than without.

Vitamin D helps calcium maintain all the electrical activity in our body from helping our muscles lift that extra ten pounds at the gym to tingles in our toes from sitting too long and even to those connections in our brain that helps us remember to pick up eggs on the way home.  It’s vital for our nervous system to work properly.

Its impact is so large that it’s even thought of as the vitamin that most closely resembles a hormone because of its huge impact on other organs and organ systems. Vitamin D helps your body activate the release of serotonin and dopamine, neurotransmitters in your brain that combat depression and improve mood and feelings of motivation and intention.

Man, that is one powerful vitamin!  So, how exactly can you improve your levels of vitamin D?

It has been suggested that adequate sun exposure for vitamin D to be made by body is 20% of skin exposed (hands and face only account for 5%)for 30 minutes a day… at sea level.  Harvard University stated that vitamin D absorption is little to none, except during the summer months at locations above the 37th parallel (roughly Santa Cruz, California).  So, with Calgary being 3500ft above sea level, and at the 51st parallel, what does that mean for us?

Calgary, is a feast or famine kind of city when it comes to getting enough vitamin D.  In November, we would have to spend almost 3 hours in midday sun in a tank top to make the bare minimum requirements of vitamin D as opposed to spending 5-10 minutes wearing a bikini in late July (without sunscreen).  I don’t know about you, but I certainly wouldn’t be one to be standing outside in a tank top in November to ward off rickets for the day. 

So, how else can we get our vitamin D?  Food sources of vitamin D include natural animal sources such as unpasteurized dairy products, free-range, organic eggs, butter, and rich meats especially due to the fat present and if you’re looking for vegetable sources, choose mushrooms and dark leafy greens/vegetables.  Labels that say ‘Fortified with Vitamin D” are usually found in conventional milk, dairy items, some cereals, and juices to name a few; but buyer beware, these are food industry standards and most are synthetic, not natural sources of vitamin D. 

Supplementation may be key in helping our body maintains balance throughout the year. Although it can be stored in our bodies for later use, a couple months of exposure in the summer will not stockpile enough to carry us through the winter.  Look for emulsified or oil-based vitamin D rather than pill form for higher absorption, but if you’re more in the habit of taking pills/tablets look for ones that have 1000IU’s/pill or tablet.  Vegetarians and vegans are a higher risk population for vitamin D deficiency because the kind of vitamin D found in vegetables is not the same active form as those found in animals, therefore supplementation is highly recommended and there are vegan/vegetarian options available.

If you would like to learn more about vitamin D or to find out if you are showing signs of deficiency and how to improve your overall health and wellbeing, book a consultation today. Your journey awaits you. 

Health, Joy & Gratitude,

Janna Hattingh, BKin, CHN

Holistic Health & Nutrition

*Janna is our Certified Holistic NutritionistTM - now booking for June and offering a 50% promotion off initial consultations for new clients!*

Traditional Chinese Medicine & Fertility Health

Written by Dr. Amy Nykoluk, DTCM

Traditional Chinese Medicine, or TCM, is being sought out more and more as a natural alternative or addition to our more common western medicine health regime.  People are looking for ways to prevent future illness and keep their bodies in a healthy balanced state, rather than just look for a quick fix once an illness, imbalance, or state of disease is reached.  It is much cheaper and easier to maintain good health than to seek out treatment once we become sick.  

Our reproductive health is often one of these issues that we don't consider until we realize we have a problem, which about 10-15% of couples trying to conceive will eventually find out they do!  Of this group of people, 35% are issues relating only to the man, 35% are issues relating only to the women, 20% are issues including both the man and woman, and the last 10% arises from an unknown problem in either partner.  Of course it can be a very scary and sad thought to some couples that having a child isn't happening as quickly as we would like, so many people are turning to very invasive, complicated and expensive procedures to help conceive.  Just like any other health issue, TCM is an excellent option to consider before spending large amounts of money on other available treatments.

Fertility issues, along with any issue treated with TCM, can arise from multiple organ or substance imbalances in the body, and the correct diagnosis is critical when creating an effective treatment plan.  In order to ensure proper diagnosis and treatment, we must first take a complete patient history, including sleep patterns, diet choices, menstrual cycle, bowel movements, mood patterns, family history, etc., so we can see the workings of the body as a whole.  In addition to these topics, a thorough examination of a person's pulse and tongue are done, as these are two very important diagnostic tools used in TCM.  

Once the correct diagnosis is determined, we treat by stimulating points along meridians with needling, burning moxibustion, cupping, applying ear seeds, or Tui Na, an acupressure or massage technique.  Meridians are like rivers of energy running through our body from top to bottom and in and out.  There is a meridian connected to every organ, as well as 8 extra meridians, including the conception and governing vessels.  In addition to acupoint stimulation, herbal medicine is often used and lifestyle changes are almost always necessary in cases of infertility.  It is estimated that 50-90% of infertility cases are successfully treated with Traditional Chinese Medicine.

There are four main syndromes or differentiations to consider when treating fertility cases.  It is possible to fall under one category completely, but most often, patients will have a unique combination of two or more of the following imbalances.

Kidney Deficiency - The kidneys are responsible for our growth and development, as well as the health and proper function of our reproductive organs and cycle.  The kidneys contain essence, or vital qi, which is essential to life.  This essence is passed down to us from our parents, comparable to our genetics.  Kidney essence can be depleted through an over active sex life, healing from a serious illness, multiple miscarriages, and aging.  The health of our essence is also largely dependent on the health of the essence passed on to us from our parents.  All three types of kidney deficiencies, qi, yang, or yin, can similarly present with tinnitus, dizziness, and lower back pain that can travel down the legs.  Because yang is a warming, active energy, when the kidney yang is depleted, patients will present with a cold sensation on the lower back, and a general lack of warmth in the body.  If kidney yin is the issue, a person will feel warm, with a possible dryness or lack of fluids. 

Liver Stagnation - The liver holds the blood and is a very important organ to consider when dealing with reproductive health.  Stress, whether it be mental, physical or emotional causes the energy flowing through the liver to become stuck, or stagnate in and around the organ.  When the liver isn't happily free and flowing we experience irritability, bad temper, frequent sighing, painful menstruation and/or breast distention.  Kidney essence and liver blood work closely together and can be interchangeable, so it is common to see a patient present with both a kidney and liver disharmony.

Dampness Retention - Dampness accumulates in the body when the spleen becomes deficient or slow.  In TCM, the spleen is the foundation of the digestive system and plays the very important role of holding organs in place and substances in the body.  If the spleen isn't functioning optimally, a person can experience frequent urination, diarrhea, excessive vaginal discharge, gas, and bloating.  The energy of the spleen rises upward, and if there isn't enough of it, the spleen cannot do its job of transforming the food we eat into qi and blood and transporting it to all parts of the body.  When this happens, we end up with a sticky and damp condition, which hinders the body's ability to conceive.  Most people with spleen issues will present with digestive problems ranging from being overweight, to nausea, tight chest, loose stool, low appetite, or slight dizziness. 

Spleen qi deficiency often can be caused by Kidney yang deficiency, as the kidney yang is needed to warm the spleen, and give it the energy to carry out its job of transforming and transporting.  Lifestyle choices play a large role in the health of our spleen and how it functions.  Exercise is important to keep the qi and blood flowing smoothly, and food choices are imperative to keeping a healthy digestive balance.  Dairy, heavy food, greasy or fried food, and over eating of any food puts a large amount of strain on the digestive system, often leading to an accumulation of dampness.  Women with PCOS often present with many spleen qi signs and dampness retention.

Blood Stagnation - There are three main reasons why the blood can stop moving and begin to get stuck or stagnated.  The first being a low amount of qi or energy to keep the blood moving.  If the blood slows down, it is much easier for it to become stuck and accumulate as more blood pools in the area.  The heart needs a good supply of qi to ensure the blood is pumped steady and stagnation doesn't occur.  The blood also needs to be warmed by yang energy, to keep moving.  If the blood cools down too much, its movement slows, and as in qi deficiency, when it slows it stagnates.  The third way the blood can accumulate is a deficiency of yin energy.  Because yin is fluid, if it becomes deficient, the blood becomes thick, and the thicker the blood, the slower it moves.  Some symptoms that arise from blood stagnation are sharp, fixed pains, painful menstruation, large dark blood clots and poor circulation.

Once we are able to correctly diagnose the single or multiple differentiations that a patient has, we determine a treatment course, often consisting of acupuncture, herbal medicine and some modifications to lifestyle.  Herbal medicine is frequently used and there are many herbs that work very quickly and effectively to restore balance to any combination of organ patterns.  Some commonly used herbs to boost the kidney are fresh water turtle shell (Gui Ban), to tonify or strengthen the Kidney yin, and deer antler glue (Lu Jiao Jiao) to tonify kidney yang, which is an important herb to use when dealing with a low sperm count.  Thorowas root (Chai Hu) and nut grass (Xiang Fu) are both important herbs that quickly promote free flow of the liver qi, reducing PMS symptoms, and stabilizing the mood.  To activate the blood, and break up stagnation, we could use Angelica Sinensis (Dang Gui), often referred to as female ginseng, and safflower flowers (Hong Hua), regulating menstruation and nourishing the blood.  Lastly, if we are dealing with a dampness accumulation caused by a spleen qi deficiency, we may choose white Atractylodes (Bai Zhu), or Wolfiporia fungus, or Poria (Fu Ling), which is a herb used for over 2000 years to treat dampness disorders, by draining excess fluid and kick starting the spleen to prevent further accumulation.

Although acupuncture is a very effective way to re balance the body quickly, it is not the only way to stimulate acupoints, Acupressure is an easy addition to a daily health care routine that can be learned and practiced by anyone.  The inside of both legs, between the knee and the medial malleolus, or ankle bone, is a very important spot that can be massaged daily because the spleen, kidney and liver meridians all run through the area.  You can begin down by the ankle; squeeze the calf muscle, concentrating on the inner leg, moving up towards the knee, ending at the belly, or highest point of the calf muscle.  Doing this regularly will promote good digestion, can balance hormones, and boost qi in the body.  Caution should be taken during menstruation and should be avoided during pregnancy, as stimulating this area can cause uterine contractions.  Another spot to massage is on the chest, over the sternum, directly between the nipples.  This is a very important point to activate and move the blood and qi.  It is very calming and can help ease anxiety.  Lastly, a great acupoint to massage to improve digestion, drain dampness, and move the qi is found on the forearm.  To locate the point, cross your arm in front of your body, palm facing your belly button, thumb pointing up.  The area to massage is the highest point on the forearm muscle, this area is often tender to the touch, so begin gently.

The last area to concentrate on would be the lifestyle of the patient.  The amount and quality of sleep the patient is getting should absolutely be considered.  Our bodies need to regenerate during night, or yin time, so it is incredibly important to try to sleep by 11:00 pm and sleep soundly for 7-9 hours, every night.  When we don't get enough sleep, our qi gets depleted and our yin can begin to weaken.  Along with proper sleep, 20-30 minutes of brisk walking is a great way to help keep the qi and blood flowing smoothly, help drain dampness, and to keep weight in check.

Fertility issues are very common among men and women, and although it can be a very tough subject, seeking out treatment options as soon as you can, is always the best option.  Along with the changes that can be easily adopted into a person's daily routine, a proper diagnosis by a TCM practitioner is very important in effective prevention and treatment of infertility, or any other disease or disharmony.  Through the use of acupressure, acupuncture, cupping, herbal medicine and other TCM tools, it is very possible to return the body to balance and allow for a healthy pregnancy to flourish.

4 Hair Care Tips for Beautiful Hair

Don't wash it every day. Try to only wash your hair every 2-4 days. Building up the natural oils is the best form of hydration for healthy hair and scalp.

2. Use natural shampoos such as Calgary's own Lowen's "Shampoo is Betta!" This is a gentle Vegan, sulfate-free coconut based shampoo great for replenishing the hair! Use high-quality natural hair products that are free from synthetic 

sudsing detergents like SLS (sodium luaryl sulfates) that strip the natural oils from the scalp and dry out the hair follicle making it more prone to split ends and damage. Artificial fragrance is another ingredient that can cause contact dermatitis to the scalp, further causing irritation and imbalances. 

3. Use a natural bristle brush. Here at the spa, we carry Bass Brushes with 2 different options; natural boar hair bristles and organic bamboo bristles. These do not strip the hair's follicle shaft, therefore not creating split ends. They glide easily and help pull your natural oils through the hair.
 

4. Use a natural hair oil to treat the ends of your hair. Don't be fooled by marketing, a lot of the hair oils on the market are just cheap fragrance filled nonsense. You need a hair oil where you can pronounce the ingredients on the back! We carry an organic oil line called Burnt Whisky. It's a great beard oil line that all us ladies love for our dry ends!

Water: How Important Is Drinking Enough?

As an Esthetician, I get asked about drinking water all the time! Not to mention, living in this climate, I see it in skin every day.  Let me begin by saying that water is one of the most basic elements of life; Just like oxygen, without water we wouldn't survive. As adults, we are composed of around 50-65% water. In infants, this is typically higher, around 75-78% water. 

Drinking an adequate amount of water daily is important for overall good health. This is because water aids in all the mandatory and regulatory bodily functions that keep us alive, like digestion, circulation, absorption, excretion of water, fluids, toxins and bacteria, it helps regulate the body's temperature through sweating, aids in proper circulation, boosts the immune system, helps with muscle and skin tone and is a key component in the communication between cells! Water is the body’s transportation system and when we are dehydrated, our body just can't function as well. This is because dehydration slows everything down, and messes up the natural hormone functions of the body. 

Skin cells, like any other cell in the body, are composed largely of water. Without water, organs and cells do not function properly and definitely not at optimal potential, and as I mentioned above, each living, breathing cell in the body must also complete all the above activities to maintain health and life on a consistent and daily basis. 

So how does this affect your skin? On the surface, skin that is lacking water will look dry, tight, cracked and flaky. Dry skin has less resiliency and is also more prone to wrinkling, acne, an overall dull-looking appearance and sallow-looking skin. It can also cause more obvious symptoms like dry lips and a dry inner nose. When I consume enough H2O, I personally notice my own skin becomes more radiant, more healthy and youthful-looking, and my complexion is better overall.

As we sweat and excrete large quantities of water every day, we need to replace it and be consistent in re-hydrating throughout the day. A fact that I like to share with my skin-conscious clients is that the unfortunate truth is this: Skin is deemed one of the least important organs when the brain prioritizes its use of nutrients and H2O! for distribution throughout the body. For good reason, the vital organs like the heart, lungs, kidney and liver receive "first call" on utilizing the majority of the fresh water and resources we intake. That means that the fresh water we consume will reach the majority of the other organs before it reaches the skin. This is why it's important to drink at least the recommended 8 glasses of water per day. However, even this amount with vary from person to person, depending on health, weight, activities, environment and the climate that the individual is currently living in.

If your skin is still feeling dry and you are maintaining a healthy water consumption level, then you may have naturally dry skin and/or live in a dry climate like we do here in Calgary! So, I would like to share a few simple and natural skin care tips and product suggestions that we have available at the spa for our dry clients: 

• During the dry months, or if you have dry skin, use a cream cleanser that will not pull moisture from the skin. Some people have a cream cleanser during the winter or in drier climates, and a lighter or a gel-based cleanser in the summer. Note that you may need to use a makeup remover before using a cream cleanser if you wear a lot of makeup. Some of these cleansers will even help leave a layer of healthy moisture to prevent against TEWL (Trans Epidermal Water Loss) which is a fancy way of saying it will help prevent water from escaping the skin and therefore drying out. Some of my favourite cream cleansers are Eminence Blueberry Soy Cleanser, Eminence Coconut Cleanser and Eminence Sweet Red Rose Cleanser, as well as Lowen's Cleanser "You Sure Clean Up Nice!," which is a fantastic local Calgary line. 
   
• The Eminence Organic Strawberry Hyaluronic Serum pulls 1000x its weight in water into the skin! I personally find this serum very helpful during Calgary winters.
   
• Using a rich moisturizer like the Eminence Coconut Moisturizer, Blueberry Soy Moisturizer or Monoi Age Corrective, is always a good idea! In the winter, our skin may need a heavier moisturizer to maintain its normal hydration. See my article on changing your products to suit the season on our website for more information on this topic!
   
• Adding a few drops of natural essential oil blends that are suited to your individual skin type over the top of your serum or night cream during a dry month will result in helpful and highly effective assistance to your skin's natural oil barrier. Eminence Organic recently brought out a Rosehip Oil which is a great option for all skin types, while local BC line Apple Island Naturals has a great array of oil blends for this also. 

Here are my quick tips for drinking more water:

• • Drink at least 8 glasses of fresh water each day.
     
  • When you wake up in the morning, make the first thing you do drinking a full glass of water and help your system get started for the day.
     
  • Add fresh fruit to your water to make it taste better and entice you to drink more throughout the day.
     
  • Add a little lemon to your water! Putting lemon in your water will aid your body in a gentle detox and will also help to alkaline your body's internal systems. 
     
  • Carry a water bottle with you everywhere you are as a reminder to keep drinking! When you have a water bottle with you, you will be more likely to drink it!
     
  • Eat raw fruits and vegetables as snacks with every meal; they are dense in water! You can get some water from food too, not just from beverages.
     
  • Remember that If you are exercising or sweating more, you will need to drink more water to replenish your reserves! Aim to drink enough water and other fluids that you urinate frequently and with light color.
     

To summarize, I believe it is scientifically undisputed that it is crucial to drink a healthy amount of water on a daily basis to maintain and help boost the skin's overall health and beauty! As always, I hope this article has brought you some clarity in regards to water consumption and skin care. Please feel free to book your individual consult today and have your skin assessed by one of our professionals at The Natural Art of Skin Care today! Call us at (587) 351-1131 to make your booking.

Autumn - The Season of the Lungs

Written by Dr. Amy Nykoluk, DTCM

It's officially fall - the temperature has dropped, the leaves are too, and our city is bursting with rich oranges, reds and yellows. The long days of summer are over, and as we get back into our busy routines of school, work, sports and/or other extracurricular activities, it is important that we listen to our bodies and not forget about our well-being.  In following the 5-Element Theory that is widely used in Traditional Chinese Medicine (TCM), autumn is the season of the lungs, a time to pay extra attention and TLC to these powerhouse organs that they are!  During this time of the year, the seasonal Qi turns crisp and clear.  All living things, including humans, rely on this natural force to ripen.  We want nature on our side, especially when it comes to our health, so let's use this time wisely and focus on our lungs.

In Traditional Chinese Medicine, we always consider a person's external environment, along with what's going on inside the body when devising a healthcare program to achieve and maintain perfect health. It is our lungs job, along with taking in, and purifying air, to maintain a strong barrier between our internal environment and the world around us. When our lungs are healthy, our immune system is strong, our skin is lustrous and moisturized, our voice is clear, and our breath is deep.  We call the lung the master of Qi, and it sits on top of all the other organs, governing all of the Qi, and pushing waste material downwards, mainly to the large intestine. When the lung Qi is strong, the pores on the surface of our skin are regulated well, and open to allow heat out, and stay closed to keep unwanted pathogens from getting in.

The health of our lungs depends on many factors, and there are many things, obvious and not, that we may be doing to damage our lungs.  In TCM, we call the lung the delicate organ, as it is extremely sensitive to dryness, dampness, cold, heat, and most of all to fire and wind.  Some of the more obvious ways we can avoid lung damage are by not smoking, wearing a scarf, especially on windy days, avoiding heavily polluted areas, and practicing controlled, deep breathing.  Some of the less obvious things to consider are dealing with unresolved grief and sadness.  Grief directly effects the lungs, which is why we get a lump in our throat when we receive bad news, the Qi actually gets stuck in the throat, or sometimes in the chest, and if left untreated, can cause many further complications and imbalances in the body.

Coughing is a major indicator of lung imbalance, but there are many other symptoms a person can experience when dealing with unhappy lungs.  Frequent sighing, overproduction of saliva, weak voice, the constant desire to lay down, headaches, restless legs, puffy face, skin impurities, and itching can all be the result of an issue residing in the lungs.

So, what does a person do to help clear any obstructions and make sure their lungs are functioning at optimal level?  There are many ways to improve lung function, regular acupuncture and cupping therapy sessions being a great way to kick-start the re-balancing process.  Along with treatment, there are many things a person can do at home to maintain good health and avoid further damage.  Restorative yoga poses, such as child's pose, rolling panda pose, and wall plank pose will all help to stretch the lungs as well as the lung meridian, where the Qi and blood flow to and from the organs.  Practicing deep controlled breathing, as mentioned earlier, and visualizing the Qi and breath entering and exiting every cell in the body can work wonders at lessening symptoms, such as anxiety and shortness of breath.  Avoiding cold foods, like ice cream and frozen foods, and incorporating more warm and pungent spiced food can help to reduce the production and storage of phlegm, and help the lungs stay at their preferred temperature and moisture level.  Writing down your thoughts and feelings in a journal is a great way to work through stuck emotions or old grief, but sometimes it is necessary to talk to a counsellor for guidance on working through particularly long standing, or extremely deep grief.  Dry brushing the skin is a great way to ensure that the pores are healthy and clear and able to open and close smoothly under direction of the lungs.

Many factors that affect the lung are just simply out of our control, but there are many ways to achieve and maintain a perfectly healthy internal balance.  Now is the time to ensure our lungs are functioning at optimal levels, so why not take a little time to fit in a weekly cupping session, and set aside 10 minutes a day for meditation and focused breathing!?  Your mind, body and spirit will thank you for it!