Simple Solutions to Health, Vitality and Happiness  Just like a building needs a solid foundation to maintain its strength, so does the body. For fantastic energy and vitality, there are four health cornerstones that must be addressed: The purpose of this article is to offer simple instructions on how you can start to experience health, vitality and happiness. It is a shame that many people live with low energy, pain, depression and anxiety, believing this is their destiny. I believe that by making even small changes involving these four cornerstones, you will notice a difference in your well-being. In some cases, transforming your health and mood to a level that you never thought possible. TOP 1. Nutrition   To me, “nutrients” means more than just proteins, carbohydrates, fats, vitamins and minerals. My definition includes antioxidants and other beneficial phytochemicals found predominantly in colourful plant foods. This is why you should eat a wide variety of fruits and vegetables.   Taking supplements to augment your diet is also vital. Equally important is how much of what you consume is being absorbed by your body. Unfortunately, most people don’t absorb enough nutrients from food and supplements due to factors such as stress and pain, age (seniors often have malabsorption issues), certain medications (especially antacids), drinking ice water with meals (dilutes digestion) ,and a lack of healthy fats (which are very important for the absorption of various nutrients).   How do you know if you are getting enough nutrients? If you have one or more of the following symptoms, you could be nutritionally deficient: Headaches, joint or muscle pain Fatigue/low energy PMS Hot flashes Vertigo or tinnitus Dull hair Skin problems Premature aging Nervousness or depression Unexplainable illness Canker sores   The Food-Mood Connection Lack of nutrients affects not only physical well-being but also emotions and mood. A classic example relates to low blood sugar. When your glucose (blood sugar) drops, people often become impatient and irritable. This is why it’s important to eat nutrient-dense foods with complex carbohydrates and proteins that help prevent blood sugar highs and lows.   In my experience, the relationship between a B-vitamin deficiency and depression/anxiety is often overlooked. Depression is often is referred to as a psychological phenomenon, leading to improper and inadequate treatment. But one has merely to consider the work of the late Dr. Abram Hoffer to understand that conditions including schizophrenia, depression and anxiety respond amazingly well to nutritional intervention. Most people with the case of the blues, for instance, can often overcome it with the help of an easy-to-absorb multivitamin with sufficient B-vitamins and omega oils. Keep in mind that birth control pills and coffee depletes B-vitamins.    How to Improve Your Absorption Some companies market their supplements as being better absorbed because they are “whole-food based.” However, adding vitamins and minerals to trace amounts of whole foods in a pill does very little to improve absorption. On the other hand, studies show that healthy oils significantly improve the absorption of antioxidants, minerals and other key nutrients. This is why choosing a supplement with Omega Suspension Technology® will help your body absorb what it needs.   Here are more ways to ensure you are absorbing your nutrients: Before a meal, take a full-spectrum digestive enzyme such as Super Digestive Aid™ by Platinum Naturals. Take 1-2 capsules of Apple Cider Vinegar™ or one tablespoon of apple cider vinegar after a meal. Eat at least two differently coloured vegetables with your lunch and dinner. Use cold-pressed extra virgin olive oil in salads, dressings and dips. Eat nutrient-dense foods such as oysters, eggs (especially the yolk) and fish roe. Good vegetarian options include nut and see butters. Take the time to relax and enjoy your meals. Choose a multivitamin with Omega Suspension Technology® such as the super easymulti® 45+.   Get your vitamin D level checked by your doctor. If your vitamin D is less than 50 ng/mL, take an additional 3,000 IU of vitamin D daily. Delicious D™ is an economical, convenient and tasty way to get extra vitamin D if needed.  TOP 2. Emotional Health   Of the four health cornerstones, emotional well-being is the most overlooked, even though how and what we feel strongly affects physical health, and vice versa.   Can you remember the last time you were very scared? Recall how your body tightened up, your stomach rolled and you probably started to sweat. Fear is a primal emotion generated by the brain that causes a cascade of reactions in the body; throughout time, all animals have developed this internal response as a survival mechanism. It is solid evidence that the mind affects the body.    The problem arises when fear becomes debilitating. According to Dr. Rashida Naraharasetti, MBBS (India), DO, an energy kinesiology expert, fear is the number one emotional blockage. Many people fear rejection, humiliation, failure and/or change. Emotional fear stems from not wanting to be hurt. This lack of emotional courage leads to so many failures and crises in both personal and professional world. I have found that improving your self-esteem is the best way to develop emotional courage.      Self-esteem (not ego) is what many people need to work most on to achieve long-term success and happiness. Naturally, we all want and need to be loved. Issues arise, however, when we do not first love ourselves enough before seeking out external approval and/or acceptance.   To strengthen your emotional cornerstone of health, I offer you my favourite self-approval statement. It’s fast and easy yet amazingly powerful. Every day, simply say out loud 100 times, “I deeply love and approve of myself.” I would love your feedback on how you feel after trying this technique for a few weeks. I have found it to be very effective.   Another way to improve your emotional health is with an increasingly popular modality called “Emotional Freedom Technique.” Search www.youtube.com for more information.   Do something daily that makes you happy, whether it is going for a walk by yourself or spending time with family, friends, or a pet.   Stay positive; focus on all the good things happening in your life.   TOP 3. Detoxification   The human body has the amazing ability to detoxify and cleanse itself provided that you give it the materials it needs, including water, fibre, greens and antioxidants and movement. The exception is if your body is already too overloaded with toxins. Then a more aggressive approach is needed and you should speak to your natural health care provider about an individualized program.   The body has four elimination (detoxification) channels: the skin as well as the urinary, digestive and respiratory systems. All of these channels require ample water, so be sure to drink eight to ten glasses of purified water daily to keep your eliminative organs functioning well.    Detoxifying Tips Try dry brushing to support the lymphatic system and remove dead skin cells (exfoliation). Special dry brushes can be purchased at health food stores. Use a sauna three times a week. Infrared saunas are especially effective at penetrating the skin to pull toxins and to help burn calories. The steam sauna is great for inducing and improving your body’s ability to eliminate toxins through the skin. I have made the investment to have both in my home. Get the body moving to promote circulation and bowel regularity (see Movement and Rest below). Also, consume at least 30 grams of fibre daily from foods (especially fruits, vegetables and whole grains) and from mixed fibre products available in health food stores.   Most people have very poor bowel regularity. You will need adequate water, friendly bacteria (probiotics), fibre, and movement to have proper daily detoxification through the bowels. Eat naturally fermented foods (you can also take probiotic capsules), a variety of hard vegetables, beans and whole grains (except wheat). If you have chronic constipation, work on releasing negative emotions. On an emotional level, extreme chronic constipation and even irritable bowel syndrome is often linked to an unwillingness to let go of anger, frustration, and/or fear. Eat kidney-cleansing foods and herbs such as parsley, watermelon, corn silk.  One of my favourite herbs is Chanca piedra. It is used by First Nations peoples in the Rainforest for various liver and kidney-urinary track ailments. Its direct English translation is “stone crusher” for its ability to dissolve kidney stones. Bitter foods and the herb milk thistle are excellent for cleansing the liver. Drink warm water with freshly squeezed lemon juice first thing in the morning to fire your digestive system. Get plenty of friendly bacteria (probiotics) from yogurt and other fermented foods, as well as probiotic supplements (usually in the refrigerated section).   Cleansing the Emotions Detoxification should occur on both physical and emotional levels. Holding onto negative emotions often to leads to unhappiness and physical illness. When I speak to people who have had a stroke, for example, it is startling how often they confess to harbouring negative emotions such as anger, hate and frustration. No doubt, diet and lifestyle contribute to heart disease. Holding onto these negative emotions is another important disease-causing factor.    Bil Keane, the famous American cartoonist, said it best with the quote, “Yesterday's the past, tomorrow's the future, but today is a gift. That's why it's called the present.”   In addition to the emotional health tips I’ve recommended above, you can overcome deep-rooted emotional blockage through the energy kinesiology. Dr. Rashida’s energy kinesiology is non-invasive, painless and effective after just a few sessions.  For more information, visit http://www.newdirectionsinhealth.net/our-team/dr-rashida-naraharasetti/.   TOP 4. Movement and Rest   People often say “exercise,” but I think “movement” is less intimidating and easier to do. Movement helps to improve lymphatic drainage and immune function. If you get a cold or flu, movement without exhaustion will speed up your recovery and reduce the severity of symptoms.    One of my favourite movements is one that I learned at an integrative medicine seminar and it involves African drums. It is random movement of all parts of your body from your toes to your head.    Move your toes, ankles, knees, hips, fingers, wrists, elbows and neck. Let your body be free and move in any and every possible direction. Among its benefits, this activity helps to open all your energy meridians. Do it 2-3 times a week for about 15-20 minutes.   As a side note, if you are fighting off a cold or flu, in addition to moving your body, Oregano-8™ is a must. For coughs, chew Oregano-8™ and let it coat your throat. Yes, it is potent tasting, but it starts working immediately. There is nothing that I know that works as quickly. Plus, it’s vegetarian friendly.   Joint and Muscle Health for Active 45-Plus These days, many baby boomers are young at heart. And they have time to get physical with activities like golf, tennis and even marathons. If you’re in this age group and/or are active, due to the increased likelihood of injuries, it’s imperative to get the building blocks to support joints and muscles.   Recommendations for active bodies: Complet-X™ and Relev-X™: one capsule each daily, and on training days, take one additional Complet-X™. Magnesium citrate: the equivalent of 200-300 mg elemental magnesium daily activ-x®: 1-2 capsules before a competition Protein: 15 grams of protein within 30 minutes of a workout or game. After an intense workout, increase this to 30 grams of protein. Whey protein has been found to be effective in repairing and building stronger muscles. If you prefer a vegetable-based protein formula, ensure it includes at least 1.5 grams of l-leucine per serving.   The Importance of Rest Getting adequate and quality sleep is essential. Your quality of sleep is affected by: Stress and fear/anxiety Nutritional deficiencies, particularly magnesium and the B vitamins Caffeine ingested at the wrong time of day Exercise-induced adrenaline overload before bed Sleep apnea Using a mattress or pillow that don’t match your body type Learn when you should not drink caffeine. We all indulge occasionally so when you do, take Green Theanine and Stressentials™ by Platinum Naturals 20-40 minutes before bedtime. Practice mediation, yoga, or qi gong before bedtime. Ask your doctor for a questionnaire (or take an online questionnaire) if you suspect you have sleep apnea. See your medical doctor for a solution that best fits you.   Beyond sleep, the concept of “rest” also means being still without any interaction with a computer, a phone, or even with another person. Meditation is the most effective way of achieving this inner peacefulness. If you are a beginner, there are numerous books on meditation available and there are classes at many community centres, too.    You can also achieve inner rest by being alone with nature. Go for a walk and do not think; simply feel the universal energy around you. Have you ever had a moment of epiphany while walking? I believe the universal wisdom speaks to us when we are one with nature and ourselves. You will begin to experience more of this awareness if you regularly give your mind a rest away from all distractions.   Ready to Get Started? If you find the above routines too much to initiate all at once, concentrate on tackling one of the four cornerstones for four consecutive weeks. Do not stress over what you can and cannot do; just do your best. Keep a positive attitude and keep telling yourself you can do it. You can work on another of the four pillars once you have comfortably made the first part of your routine. I hope I have given you a practical guide to start your journey towards health, happiness and vitality. If you have a medical condition, work with qualified professionals to fine-tune the solution best for you.

By: David Khang, RHN 1.     Nutrition 2.     Emotional health 3.     Detoxification 4.     Movement and rest

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