Assessing Your True Cancer Risk

Assessing your true cancer risk is not just about diagnosing cancer early, it is also about preventing cancer. Cancer prevention requires a belief and an understanding that cancer is logical, it happens for specific reasons. Cancer is not random. Health and disease follow the same laws as nature. A person's body reacts and responds to everything they encounter, they inhale, they ingest and what they think.

At the risk of simplifying the causes of cancer, cancer (like most diseases) occurs because the body can not keep up with the innate repair process. The body, or more specifically, parts of the body start to break down. Where cancer "hits" a person will relate back to the factors in a person's life, and will be affected by a person's specific susceptibilities.

Assessing Risk Involves

1. Susceptibilities 

Each person has their unique susceptibilities and areas of weakness. A person's genetics, constitution, occupational exposures, history of illness, medications, where they grew up, lifestyle habits, etc. all determine the most likely areas of a concern for a person. Assessing your areas of susceptibilities involves working with a naturopathic doctor and completing a detailed intake, laboratory testing and physical exam. A thorough understanding of a person's susceptibilities helps to narrow down the factors that are most likely contributing to a person's health concerns.

2. Lifestyle Habits

Lifestyle factors that are most commonly linked to cancer include such things as smoking history and alcohol intake, but it also includes dietary habits and level of hydration. Smoking is a known cause or contributing factor for many types of cancers such as lung cancer or pancreatic cancer. A diet low in fiber is associated with colorectal cancer. Dehydration impacts the body's ability to get rid of toxins and weakens the protective membranes of the body.  The importance of addressing lifestyle factors increases dramatically when a person has cancer or is undergoing cancer treatments.

3. Infections

Severe infections or lingering infections can cause cancer if they are not properly managed. For example, Helicobactor pylori (H. pylori) can be a contributing factor to Stomach Cancer, Epstein Barr virus (Mono) has been linked to different lymphoma-type cancers, hepatitis virus has been linked to liver cancer.  If you have had a history of severe infections then it is important to ensure that you are addressing the immune system (such as taking herbs) as part of your treatment strategy.  Severe infections can contribute to cancer primarily if the infection was never properly resolved.  For example, having H. pylori and treating the symptoms with a prescription for heartburn versus identifying and addressing the underlying infection can leave you at risk for stomach cancer.

4. Environmental Toxins

Exposure to heavy metals and environmental chemicals is increasingly becoming associated with various types of cancers, such as breast cancer, lung cancer, skin cancer, ovarian cancer and bladder cancer. Environmental toxins disrupt cellular functions, decrease the absorption of needed minerals and alter the normal activities in the body. Identifying and addressing your environmental toxic load is one of the most proactive steps that you can take to decrease your cancer risk. Talk to your naturopathic doctor about heavy metal testing and environmental chemical testing. Assessing environmental toxin risk can be one of the most preventative steps that you can take to limit your risk of cancer. For example;

• lead is associated with increased risk of breast, brain, lung, stomach and kidney cancer
• arsenic is associated with skin, pancreatic and kidney cancer
• nickel and asbestos exposure is linked to lung cancer
• cadmium is linked to both lung and pancreatic cancer
• environmental chemicals such as PCBs, phthalates and bisphenol A and others are linked to breast cancer and other cancers.  

5. Medication History and Medical Tests

Specific medications increase a person's risk of developing cancer. Knowing the side-effects and contraindications to all of your medication is an important preventative step. For example:

• proton-pump inhibitors such as omeprazole which are taken for heartburn or GERD, are associated with an increased risk of stomach cancer
• HRT (hormone replacement therapy) and other hormone-type medications have been associated with many different cancers including breast cancer and liver cancer
• diuretics such as spironolactone are associated with increase occurrence of tumors
• immunosuppressants such as Elidel which is a topical cream for eczema or opioids are associated with lymphoma and skin cancer
• calcium-channel blockers such as nifedipine or amlodipine are associated with increased risk of breast cancer
• medications taken for diabetes such as metformin increases a person's risk of pancreatic cancer
• statin medications taken for high cholesterol are often associated with a decreased risk of some cancers, such as colorectal cancer; but there is also a concern that statins increase the risk of breast cancer.

X-radiation and gamma-radiation have been linked to a number of cancers including thyroid cancer, breast cancer, lung cancer and leukemia. The risk of developing cancer depends on a person's age and the degree of exposure. Younger children, for example, are at greater risk for thyroid cancer whereas the risk for lung cancer increases with age.  The use of X-rays and other radiation exposure should be minimized.

6. Activity Level

A sedentary lifestyle has been associated with increased cancer risk for specific cancers such as thyroid cancer.  The body needs to move on a regular basis in order to assist in the removal of toxins and to ensure that nutrients are distributed throughout the body.  It is also important to move on a regular basis to ensure that you can continue to move throughout all your life.

7. Stress

Although stress is associated with increased risk of cancer, it is not just about being busy or having too much too do.  When looking at the stress in your life, I encourage you look at it from three perspectives - intensity, duration and impact. Stress is generally a concern when the intensity, duration or impact are severe.  It is not the stress itself that contributes to cancer, but how it is handled.  Learning how to handle stress versus suppressing it or distracting yourself from it can dramatically improve health and prevent all types of diseases, including cancer.


Check out the American Cancer Society's website for a listing of known and probably human carcinogens.

Laboratory Testing

The confirmation of cancer is generally done by scans, MRI, or other detailed diagnostic tests, but there are simple low-cost laboratory testing that can help determine your cancer risk including:

• Carcinoembryonic Antigen (CEA) markers are specific for cancer.  CA15-3 is often used to assess or stage breast cancer, CA19-9 is used when assessing for pancreatic or colorectal cancer.  CA-125 can indicate risk of ovarian cancer.
• Complete Blood Count (CBC) is a standard blood test that is used to assess for infections, anemia, red and white blood cell status, and it can indicate the presence of specific cancers such as leukemia.
• Liver Function Tests including AST and Alkaline phosphatase.
• Environmental testing using urine or hair can indicate if environmental toxins are a risk factor that needs to be addressed.
• Cancer tumor markers are available to assess for a wide range of different cancers.  An area of tremendous research over the last 10 years has been on early cancer diagnosis. As such there are a number of different lab tests that have been developed to provide insight in the mysterious field of cancer diagnosis. Talk to one of our naturopathic doctors about the lab tests that are available. 

Cancer Prevention Steps

1. Take a good look at your unique susceptibilities and your lifestyle. Addressing your susceptibilities is often the first step. For example, if you have a history of digestive issues it is important to ensure that you know how to probably support your digestive health and ongoing healing. Improving your lifestyle may not prevent cancer, but it can go a long way in the treatment and recovery from cancer.
2. Assess for environmental toxins, including heavy metals and environmental chemicals.  Avoid exposure to these toxins as much as possible in your home and work environment.  If you do have ongoing exposure, or a history of exposure, work with your naturopathic doctor to address this concern.
3. Support you immune system on an ongoing basis.  If you have a history of severe infections or have a weakened immune system work with your naturopathic doctor.
4. Take a look at your medications and ensure that you are well informed of the risks associated with each one.  If possible, look for healthier alternatives if there is a concern.
5. Talk to your naturopathic doctor about the laboratory tests that may be beneficial for you.

To learn more about cancer prevention or assessing your individual cancer risk talk to one of your naturopathic doctors.  If you or someone you know has cancer, check out our website on our approach to supporting and treating those with cancer.

Dr. Iva Lloyd, BScH, RPE, ND

Staying Active During the Winter

The cold winter months can make the prospect of hibernating seem quite appealing. Hence, many people tend to become more sedentary during the winter. Cultivating health however, cannot be put on hold. Staying active is something that has to become a year-long habit.

A sedentary lifestyle carries with it many health risks including: chronic fatigue, worsening of pain symptoms, weight gain, increased blood pressure, poor regulation of blood sugar, and increased incidence of certain cancers.

Conversely, there are numerous benefits to regular exercise. If you are not active, establishing a regular exercise routine may seem daunting. It does not have to be though.  The following are some simple steps to follow when it is too cold to get outside:

  Go to your local mall and walk for a least twenty minutes three times a week.
  Avoid sitting too long.  At commercials or at least once or twice an hour get up and get yourself a glass a water, or just take a few minutes to walk around your room.
  Stretch on a daily basis.  Do arm circles, leg circles and bend to each side.
  Shake. Shaking your body is a good way to get things moving. Whenever you have been sedentary for a long period of time (1 hour or more) it is good to give the hands, arms and legs a shake before moving.
  The most important thing is to find opportunities to walk on a daily basis.

Walking 

Walking is a low impact activity that conveys numerous health benefits.

 Boosts energy levels - by increasing circulation walking improves oxygenation of cells throughout your body.
 Improves mood - by releasing endorphins exercise helps alleviate anxiety and stave off depression (particularly important in winter months when people's moods can be dampened due to lack of sun exposure).
 Preserves cognitive function - regular activity is associated with lower incidence of dementia in the elderly population.
 Strengthens bones - any form of weight bearing exercises (walking included) helps to strengthen bones, thereby preventing fractures and the development of osteoporosis.
 Ensures long-term joint mobility - If joints are not used on a regular basis they tend to become stiffer and the result is decreased range of motion or arthritis.
 Increases lymphatic circulation - unlike the circulatory system, the lymphatic system does not have a pump like the heart. Instead, the lymphatic system relies on contraction of the muscles to pump the lymph

There are many health benefits to be gained from establishing a simple daily routine of movement.  If you are limited by your ability to move due to pain or other health concerns talk to one of our naturopathic doctors for advice.

Keeping the Resolution of Health

Becoming healthier is one of the most common New Year's Resolutions. It is important to remember that health is a life-long process, not a project that can be accomplished and  then set aside again for a number of months or years. Health is a way of life and a cumulative reflection of your life.

1st Step - Determine Your Areas of Concern
The first thing you want to do if you are on the path to becoming healthier is to take an honest look at your health -- all aspects of your health. Most people have a tendency to focus on the one or two things that are currently bothering them, but in my experience as a naturopathic doctor, many people end up ignoring the aspects of health that are either "feeding" the other areas or those that pose the greatest health risk.

For most people over the age of 30, or for those with a suspected or known health issue, the first step generally involves getting up-to-date blood work and a physical exam. One of the advantages of naturopathic medicine is that laboratory testing it is not controlled by OHIP or other provincial health-care guidelines and can offer patients a much more thorough blood work-up and physical exam. For example, our access to testing for environmental toxins and chemicals and food reactions is very extensive. There are also a range of laboratory tests that can help clarify the best treatment plans for conditions such as high cholesterol, hypertension or diabetes.

2nd Step - Follow the Logic of Healing
Yes, there is a logic to healing and re-establishing health. A lot of frustration, time and money can be spent with very little results if this logic is not followed.  Generally speaking the guidelines are as follows:

•  Acute Takes Priority -- Acute illness generally takes priority.  If you are dealing with an acute situation the "healing energy" of the body will be focused on the acute problem.  This is one reason it is important to allow your body the time it requires to heal acute illnesses, like colds and flus.
• Reverse Order - The last symptom will often heal first.  If you have had eczema for years and recently ended up with a cough, it is most likely that the cough will resolve before the eczema improves.  As deeper symptoms are healing, it is common for them to get a little worse before they resolve.
• Top-Down - Symptoms that appear above the waist generally resolve before symptoms that are lower in the body.  
• Inside-Out - The vital organs are located deep within the body. As the body is healing, it will generally heal the deeper organs prior to the joints, skin and other more superficial organs.

3rd Step - Open the Routes of Elimination
Being able to eliminate what the body doesn't require is essential to health.  In traditional systems of medicine, such as Ayurvedic and Traditional Chinese Medicine, opening the routes of elimination is the most important single step to achieving and establishing health.

For example, having proper bowel movements and breathing effectively need to be part of every health-building plan. Many people find that once they are able to eliminate toxins from their body, many other symptoms resolve.

4th Step - Regular Movement
Movement is essential to health. Most people are much too sedentary in their jobs and at home.  Regular movement is required not only for proper functioning of muscles and joints, but movement is an integral part of cardiovascular health, blood sugar control, mood regulation and other aspects of health.

5th Step - Eat For Health
What you eat will strongly impact your ability to heal. Knowing how to choose what food is best for you is the single most important factor that a person has to ensuring health, next to positive thinking.

There is no magical healthy diet. It generally boils down to ensuring that you eat more vegetables, adequate protein, complex carbohydrates, good fats and 1 or 2 pieces of fruit a day. Some additional general guidelines are as follows:

• Identify and address your personal food allergies and sensitivities.  Identifying the foods that your body reacts to and then avoiding or limiting those foods is a great first dietary step to achieving health.
• Address your personal weakness and indulgences. Most people are aware of their specific weaknesses and the "bad" habits that they have that affect their health. One of the best ways to achieve your health goals is to be honest with yourself and commit to addressing your "bad" habits and making more healthy choices.
• Avoid the "feast then famine" phenomenon. The solution to eating too much is not to spend the next couple of weeks or months eating too little.  Keep in mind that January and February are often the coldest months of the year. Dramatically changing the amount that you eat will often increase the chance that you will come down with a cold or flu. Major fluctuations in dietary intake often worsen underlying conditions such as thyroid conditions, diabetes and other metabolic conditions.
• Get rid of the sugar and the "white processed food". Those chocolates, sugary sweets, morning danishes, muffins or bagels are packed with calories, but offer very little nutrients.  The increase in sugar and empty carbohydrates is one of the main reasons for those added pounds that creep on over time.  If you are serious about getting back on track with your diet, it is time to get rid of the sugar and the calorie-dense, nutrient-deficient foods.  To learn more about the health impact of sugar, click here. 
• Drink water -- lots of water.  Sweets, alcohol and many other "treats" are dehydrating.  Ensuring that you are drinking sufficient water is a safe and effective way of helping the body re-balance and rid itself of the excesses that it has accumulated.  Click here for tips on how much water is ideal for you. 
• 4 to 6 cups of vegetables a day.  Increasing your consumption of cooked vegetables, especially those dark green vegetables like swiss chard and kale, is a great way to help the body detox. Vegetables are also the primary source of minerals and nutrients.
• Cut out the snacking.  Only children and those with low blood sugar need to snack between meals.  Unless advised otherwise by your naturopathic doctor, stick to three meals a day.

6th Step - Adequate Sleep
The body heals while you sleep. Ensuring adequate restful sleep is essential to establishing and retaining health.  There are many reasons why sleep can be a concern.  It is important to identify the reason before engaging in any treatments.

7th Step - Work with Your Naturopathic Doctor
If you are serious about becoming healthier, then book an appointment with your Naturopathic Doctor. They will be able to help you determine what steps are best for you and will help you stay on track.

New Year, New Diet

by Dr. Jacqueline Cooper, ND

Indulging over the holidays motivates many people to start the New Year with a healthier regimen.

A person's health status is a reflection of their life. Establishing a healthy lifestyle is the best way to achieve good health. Doing a complete overhaul of your diet can be overwhelming and challenging to sustain. It is important to make moderate impactful changes that can be maintained. As, yo-yo diets and dramatic shifts that shock the system can actually be detrimental to one's health.

One of the ways to achieve significant results is to ensure you are adopting the healthiest diet for you. There is a difference between eating healthy food and food that is healthy for you. Eating well is complex, and involves a number of factors:

• portion control & proper proportions of food groups
• food reactions (eliminating allergies & sensitivities) 
• optimizing your regimen (balanced meals and snacks spaced appropriately throughout the day to maximize your metabolism and meet your individual needs).

When adopting new dietary practices, addressing food reactions is best place to start for maximal impact.

What Is the Difference Between a Food Allergy and Food Sensitivity?

The difference between a food allergy and a food sensitivity is in how the immune system responds to the ingested food. Food allergies are immediate and atopic. Atopic responses are mediated by IgE and result in the release of inflammatory mediators like histamine, which trigger a cascade of symptoms such as: itchy skin, hives, runny nose, red itchy eyes, and in extreme cases result in anaphylaxis.

Food sensitivities on the other hand, are mediated by IgG and have a more delayed, gradual, response. There is a wide array of symptoms that are caused or aggravated by an IgG food sensitivity. See list below.

Why Are Food Sensitivities Becoming So Common?

Food sensitivities have become increasingly common for a number of reasons.

Lifestyle

•  Eating foods in high frequency promotes the likelihood of developing a sensitivity. 
• Early introduction to common food allergens (dairy, wheat, rye, yeast, nuts, chocolate, eggs, sugar, nightshade vegetables, soy, pork, beef, corn, and potatoes) increases one's chances of developing a senisitivity.  

Environment

• Environmental toxins - weaken the immune system 
• Food modification - whether it is genetically modified foods or generally processed foods, the further removed a food is from its natural state the greater the chances that the immune system will respond to it inappropriately.
• Anti-biotic exposure - especially early in life weakens the immune system and disrupts the microflora of the digestive tract. When the bacteria in the digestive tract is disrupted inflammation results, further increasing the development of food intolerances. 

Physiology

• Incomplete digestion of food due to hypochlorhydria, compromised integrity of the intestinal wall  or other physiological processes can increase the premature absorption of large proteins, which triggers the immune system - leading to the development of a food intolerance.
• Dehydration weakens all mucous membranes, including the intestinal wall. Most individuals need to increase their daily water consumption. If you are drinking 2 L of water and still feeling dehydrated this may be a sign of internal inflammation and/or an electrolyte imbalance.  
• The weaker a person's immune status the more susceptible they are to food intolerances. Signs that indicate your immune system may not be operating optimally: a tendency to get sick frequently or conversely, never getting sick; experiencing colds or flus that have a tendency to drag on, a white blood cell count below 4.  If you are concerned or unsure about your immune status you should work with your ND. 

Genetic Predisposition 

• Some food intolerances have a strong hereditary link. If you have a known food sensitivity it is probably wise to have your children screened, or vice versa. Likewise, if there is a family history of allergies (food or environmental), asthma or arthritis it would be wise to rule out food sensitivities for yourself and other family members.

Symptoms & Conditions Associated with Food Sensitivities 

Below is a list of conditions commonly associated with and/or aggravated by IgG food sensitivities.

• Cardiovacular conditions such as hypertension, atherosclerosis, hemorrhoids, varicose veins
• Skin conditions such as acne, canker sores, dry skin, eczema, psoriasis, rosacea, urticaria
• Digestive symptoms and conditions such as abdominal cramps,  constipation,  diarrhea,  dyspepsia,  gas/bloating, heartburn, indigestion, nausea, obesity, Crohn's Disease, Ulcerative Colitis,  hypercholestemia, Irritable Bowel Syndrome, gallstones
• Ear, Nose & Throat Conditions such as allergies, headaches, ear infections, sinus infections
• Endocrine Conditions such as diabetes, hypothyroidism, adrenal fatigue
• Men's Health conditions such as erectile dysfunction, prostatitis, BPH
• Musculoskeletal Conditions such as back pain, joint pain, arthritis, gout, fibromyalgia, osteoporosis
• Neurological Conditions such as pain, ADD/ADHD, tinnitus, dementia
• Respiratory Conditions such as asthma, bronchitis, cough, hayfever, laryngitis, sore throat
• Urinary Conditions such as dysuria, incontinence, nocturia, bladder infection, kidney stones
• Women's Health conditions such as fibrocystic breast disease, dysmenorrhea, premenstrual syndrome

In addition to contributing to the above conditions, food sensitivities result in difficulty or inability to lose weight. This is due to the inflammation they cause within the system. When the body is stressed and in an inflammatory state it will tend to conserve and accumulate - hence working in direct opposition to any weight loss efforts being made.

How Do You Identify What Foods You Are Sensitive To?

Food Challenge - This involves removing one or two common food allergens for a number of weeks and then monitoring for improvement of symptoms. This can be useful in cases where there is a single symptom of concern i.e. headaches.  The drawback is that it is rare for a single food sensitivity to exist in isolation. Often when an individual has food sensitivities there are multiple foods that trigger an immune response.  

Elimination Diet - This approach requires removing all common food allergens for 3-6 weeks and then reintroducing them one by one and watching for which ones cause a worsening of symptoms. Items removed from the diet include: ]wheat, dairy, eggs, soy, corn, nuts, caffeine, alcohol, refined sugar, food additives, tomatoes, and citrus fruits. In addition to these common food allergens, the elimination diet should be customized to include any other foods that are eaten frequently (more than 3-4 times a week). This is more comprehensive and therefore more effective at diagnosing multiple food sensitivities than the Food Challenge. The drawback for this approach is patient compliance. Removing all food allergens can be overwhelming process for many individuals. 

IgG Food Sensitivity Panel - This is a blood test that measures whether a person has developed anti-bodies to commonly eaten foods. The benefit of doing the IgG Food Panel is that it provides clear, concrete information regarding what foods are triggering an IgG mediated inflammatory reaction in the body. The only drawback to this method is that the cost can be prohibitive for some individuals (approximately $250). 

It is important to note that if you have developed a sensitivity to a particular food it does not mean you cannot eat that food ever again. If you remove it from your diet and work with a naturopathic doctor to heal your digestive tract and reset your immune system. After a period of time you will in all likelihood be able to reintroduce back into your diet.

If you are looking to improve your overall health in the coming New Year contact me via email at jcoopernd@naturopathicfoundations.ca or call the clinic at 905-940-2727 to set up a consult.  

Avoiding Dry Skin This Winter

by Dr. Jacqueline Cooper, ND

Dry skin is common in the winter due to the low humidity in the cold air outside and heated air inside.  If left untreated, dry skin can be irritating, eventually becoming chapped and cracking which compromises the barrier - leaving the system more susceptible to bacteria and infections. When the skin becomes dry it can also worsen underlying skin conditions such as eczema and psoriasis.

Strategies for Maintaining Healthy Skin During the Winter

Proper Hydration 

In order to remain adequately hydrated it is important to strive for consuming 2 litres of water daily. If you are physically active you should increase this to 2.5-3 litres depending on the intensity of activity. During winter months, avoid drinking cold water. Only drink water that is room temperature or warmer. 

Some people drink adequate amounts of water but still remain incredibly dehydrated. This can be a sign that there is substantial internal inflammation (which dramatically increases the body's daily water requirement) or perhaps signal that there is an issue with absorbing the water being consumed. Problems with absorption are often associated with mineral deficiencies, particularly potassium or magnesium deficiencies. Speak with a naturopathic doctor if you feel this may be relevant to you.  

Seasonal Eating

Adjusting your diet seasonally is an important component of maintaining optimal health. If you experience dry skin during the winter months it is particularly important that you avoid dry, cold foods and make the switch to fall-winter warm foods. The body needs to warm food up to body temperature in order for it to be properly digested. If you are eating cold food during a winter months it is unnecessarily taxing on the system and can deplete energy reserves, thereby compromising metabolic function. 

Foods that are ideal for winter: 

• Soups, stews, casseroles, winter salads
• Vegetables - squash, cauliflower, broccoli, carrots, potatoes, parsnips, rutabega, turnips, beets, sweet potatoes, yams, swiss chard and kale 
• Fruits - apples, pears, grapes 

Foods to be minimized:

• Cold liquids and foods (foods should be room temperature or warmer)
• Foods that can be dehydrating - caffeine, hot & spicy foods, processed foods (high in sodium), fried foods, sugar
• Anything dried - crackers, dried fruit, nuts, seeds 
• Fruits - anything tropical 

Dressing Warm

Exposure to dry cold air saps the skin of its moisture. Ensure that you are always wearing gloves and a scarf to protect the lower half of your face - which is particularly sensitive to cold exposure. 

Dry Skin Brushing

Benefits of dry skin brushing include:

• Removes dead layers of skin cells. 
• Keeps pores open and functioning. Facilitates the ability of the skin to eliminate toxins. 
• Increases circulation of blood to the skin as well as the underlying tissues and organs. 
• Cleanses and strengthens the lymphatic system. 
• Stimulates the oil producing glands, which facilitates self-hydration of the skin. 
• Rejuvenates the nervous system by stimulating the nerve ends in the skin. 
• Boosts immune function thereby preventing colds (especially when done in conjunction with hot-cold showers)
• Contributes to healthy muscle tone and better distribution of fat deposits. With continued use, it breaks down cellulite. 

For tips on how to properly dry skin brush visit our website and read our handout - Dry Skin Brushing

AlkaBathing

Frequent hot showers dry out the skin, but leisurely soaks in the a bath with alkaline salts will rehydrate the skin. Epsom salts are ideal for relaxing tense muscles, however they do not hydrate and detoxify the skin the way alkaline salts do. In fact, epsom salts can dry out the skin and so it is important to rinse off after an epsom bath. Whenever showering make sure to finish the shower with cold or cooler water to help close the pores thereby preventing excessive water loss.

The AlkaBath salts are comprised of: sodium bicarbonate, sea salt, sodium carbonated, natural minerals, agate, carneol, citrine, chrysoprase, chalcedony, sapphire, rock crystal and onyx.  Rich in minerals, when added to the bath they alkalinize the water and help to draw toxins and acids out of the skin. Alkaline bathing stimulates the oil glands - this self-oiling leaves the skin feeling incredibly soft.

After 60 minutes of being in the bath, the rate of detoxification increases exponentially. So, staying in the bath for 75-120 minutes is ideal. That being said ANY amount of time spent AlkaBathing is incredibly therapeutic for your skin and will help prevent dryness.

Switching Your Personal Care Products

Your diet is not the only thing that should change with the season. Your skin's needs also change with season and so the products you use should adjust accordingly. Your skin requires more hydration in the winter months and so the ideal approach is to pair a nourishing oil with a thick cream.  

• Oils penetrate to nourish all layers of the skin (not just the surface). Choose a hydrating oil such as apricot kernel oil and apply it morning and night after bathing, when the skin is still damp (this facilitates easier application). 
• Cream-based moisturizers tend to sit more on the surface of skin. This allows them to provide continued hydration to the uppermost layer of skin for a longer period after application. Apply cream-based moisturizers after oil has fully absorbed into the skin. 
• Castor oil is a thick oil that is quells inflammation, soothes irritated skin and is incredibly hydrating.  Due to its thickness castor oil is best applied at night. 

For more information on selecting personal care products that match your skin's needs read our handout on Optimizing Your Facial Skincare Regimen

If you have dry skin that is not responsive to the above mentioned home remedies, it can be a sign of chronic dehydration and/or mineral deficiencies, a compromised ability to heal, extensive internal inflammation, or other complicating factor.  If that is the case, work with a naturopathic doctor to identify the root cause of imbalance. 

Dr. Jacqueline Cooper, ND has a special focus in helping patients achieve healthy skin and individualized detoxification. If you would like to improve the health of your skin, or are interested in working proactively to maintain the health of your skin contact Dr. Cooper at jcoopernd@naturopathicfoundations.ca to set up a consultation. You can also find Dr. Cooper on Twitter @DrJCooperND. 

High-dose Vitamin D Supplementation: Is it safe and effective?

There has been a lot in the media over the last couple of years encouraging people to take high doses of vitamin D. The potential benefits of supplementation include:

• fewer falls and fractures
• increased bone density
• prevention of influenza virus
• prevention or reduction in asthma attacks
• increased insulin sensitivity
• decreased blood pressure
• and the prevention of some cancers and autoimmune disease

Not that long ago the recommended dosage for vitamin D supplementation was 400 IU / day.  Currently it is not unusual for individuals to be dosing at 10 to 20 times that amount. Lately it has been questioned whether or not the benefits of vitamin supplementation are still achieved at high dosages. The concerns include:

• Serum 25 hydroxyvitamin D (the standard blood test for vitamin D status) may not be a reliable indicator as it's half-life is 3 weeks. Also, 25 hydroxyvitamin D is only one of more than 50 vitamin D metabolites in blood and it is questionable as to the validity of using it as the primary indicator.
• The safety and efficacy of vitamin D supplementation cannot be inferred from data regarding the safety and efficacy of sunlight exposure. Many of the promoted benefits of vitamin D supplementation are actually from studies looking at sunlight exposure itself.
• Vitamin D is a fat-soluble nutrient and hence it can accumulate within the body and cause other concerns. For more information: http://www.ndhealthfacts.org/wiki/Vitamin_D
• Most of the studies on vitamin D supplementation are less than 20 weeks long hence the long-term safety of dosages greater than 2,000 IU/day is questionable.
• Vitamin D levels decline in response to inflammation. Therefore blood work that indicates low levels of vitamin D may be more indicative of inflammation level versus vitamin D status.
• There are some studies that indicate that vitamin D supplementation may exacerbate atherosclerosis.
• Studies suggest that moderate dosages of vitamin D may be protective against cancer; whereas high doses were not and may actually increase the risk.
• Bone density measurements were better with low-to-moderate dosages of vitamin D.

There are some conditions, such as Celiac disease, Crohn's, multiple sclerosis and some cancers where dosing high with vitamin D may be advantageous.  The new research indicates that 800 to 1200 IUs / day is generally effective for most people. Ideally, the best way to ensure adequate vitamin D status is to enjoy 5-15 minutes of sunlight exposure 2 to 3 times a week between 10 a.m. and 3 p.m.  For the majority of people living in Canada vitamin D supplementation is advisable between October and March when the amount of sunlight is limited.

If you have any questions about the optimal amount of vitamin D supplementation for yourself, talk to your naturopathic doctor.

Reference:
Gaby, Alan 2011 Controveries in Nutrition. Presented at the Ontario Association of Naturopathic Doctors annual Conference.