When to Drink or Not Drink Water

In the August 2009 issue of Pacific Wellness Quarterly , I addressed the potential health issues that can arise from drinking too much water.  I stated that the oft-repeated guideline “eight glasses of water a day” should not be applied uniformly; rather, the recommendation should be adjusted on an individual basis.  I can obtain a fairly good sense of a patient’s hydration status by examining his or her skin, face, legs, and tongue and asking a few questions, including the color of the patient’s urine.  In my opinion, despite the commonly held belief to the contrary, chronic systemic dehydration is rather rare in Canada except in cases in which a patient is taking certain medications or on recreational drugs.  I doubt that most of us really need to (or even should) sip water all day, as some health practitioners recommend, unless we are in direct sun or performing rigorous physical activity.  Thus, I generally recommend that an individual drink water only when he or she feels thirsty.  There are, however, a couple of important time periods to keep in mind regarding water consumption. 

• We lose quite a bit of body fluid while in bed; therefore, many people are dehydrated upon awakening, as evidenced by darker-colored urine for most people.  Early-morning dehydration is particularly pronounced for people who tend to sweat at night.  Night sweating is common among premenopausal women, as well as people who eat late at night or over-consume alcohol, caffeine, or spicy foods.  As well, individuals who tend to sleep with their mouths open are more likely to lose extra water dur ing sleep via mouth breathing.  It is, therefore, a good idea to drink a glass of water upon awakening.  As I explained previously using the example of watering a tree , our cells are hydrated most efficiently when our bodies are slightly dehydrated.

• On the other hand, it is important not to drink large amounts of liquids just before and during meals. A commonly suggested reason for this is that it can dilute the stomach acids and enzymes required for the proper digestion of food.  While that is certainly true, there is another possible factor to be considered: one study suggested that drinking 500ml of water in a sitting could induce activation of the sympathetic nervous system within 10 minutes, and that the effect can last for more than an hour.¹  The sympathetic nervous system is a part of the autonomic nervous system, which is activated with physical activity and emotional stress.  It is associated with the fight-or-flight response (the so-called “adrenaline rush”)—a situation in which the body shuts down digestion and elimination activities to conserve energy.  So drinking water before meals not only materially dilutes digestive acids and enzymes but may also suppress the actual secretion of gastric juices.  Please note that the magnitude of sympathetic activation through water drinking is not extreme, as it is during the fight-or-flight response. Still, it is far preferable that the other part of autonomic nervous system, the parasympathetic nerve (associated with relaxation), be dominantly aroused during mealtime.  The parasympathetic system triggers the secretion of stomach acid and digestive enzymes and enhances the motility of the digestive tract. 

Water Temperature

Though it was not necessarily the case historically in many regions of the world, almost all of us who live in modern cities today can obtain fresh water virtually everywhere at any time, thanks to contemporary sanitation infrastructure developments and the ubiquitous presence of convenience stores.  In addition, we can obtain fresh beverages that are nicely chilled.  It is important to keep in mind that cold beverages, including cold water, chilled beer, and soda pop served in ice-filled glasses, have been conveniently available only in recent decades, since the invention of freezers and refrigerators.  In traditional East Asian medicine, it has long been believed that our digestive tracts should not be cooled down, regardless of each person’s constitution (i.e., whether he or she is a hot or cold type).  I do not think our bodies have adapted to handle large quantities of cold drinks and frozen desserts.  It is therefore best to drink water at room temperature.

The Importance of Considering the Quality of Water Intake

I think the media and health advocates have too broadly emphasized the importance of drinking more water in recent years. Adequate water intake is essential for our health.  However, it is important to consider not only the quantity but also the quality of water intake, which includes water temperature and the timing of consumption.

Some studies have shown that people may lose extra pounds by doing the opposite of what I recommend in this article.

Drinking Water Before Meals

Recent headlines have reported that middle-aged and older adults who drank two cups of water before each meal consumed fewer calories and lost more weight than those who skipped drinking water before sitting down to eat, based on a new study published in the journal Obesity in August 2010.²

The finding is not particularly surprising, considering the fact that water intake before meals impairs digestion.  As I described above, drinking water before meals dilutes stomach acids and enzymes; as well, it may suppress the secretion of the acids and enzymes needed for digestion.  These two effects make it difficult for the stomach to digest food.  While I do not think this practice will lead to long-term healthy weight loss and do not personally recommend it, drinking water before meals is probably safer and definitely cheaper than taking any of the commercially available diet pills.  It should be noted, however, that the study results only applied to people over the age of 55.  A 2007 study by the same research group showed that reduced caloric consumption via pre-meal water drinking was not observed among individuals between 21 and 35 years old.³

Drink Cold Water

Some studies have also shown that drinking cold water can increase the metabolic rate.^{1, 4}  Can we then lose weight by simply drinking cold water?  Unfortunately, the metabolic enhancement derived from cold water drinking is probably so small that it is unlikely to lead to weight reduction.  It should be noted that a certain percentage of people (i.e., the vacuity/cold type in East Asian medicine) have a lesser ability to regenerate heat in a timely manner after drinking cold water.  Insufficient heat in the digestive tract can negatively impact the proper digestion of foods and lead to the development of undesirable symptoms such as indigestion, bloating, and diarrhea.

1.             Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. Water-induced thermogenesis. The Journal of Clinical Endocrinology and Metabolism. 2003;88(12):6015-6019.

2.             Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010;18(2):300-307.

3.             Van Walleghen EL, Orr JS, Gentile CL, Davy BM. Pre-meal water consumption reduces meal energy intake in older but not younger subjects. Obesity (Silver Spring). 2007;15(1):93-99.

4.             Brown CM, Dulloo AG, Montani JP. Water-induced thermogenesis reconsidered: The effects of osmolality and water temperature on energy expenditure after drinking. The Journal of Clinical Endocrinology and Metabolism. 2006;91(9):3598-3602.

Perhaps some of you are tired of being asked whether you drink enough water. In this issue, I will discuss the problem of drinking too much water and the reasons why drinking LESS water may solve many chronic health problems, including headaches, migraines, dizziness, fatigue, indigestion, bloating, diarrhea, nausea, insomnia, urinary problems, and joint pain.

When I began studying acupuncture and Oriental medicine in Japan more than 25 years ago, teachers and practitioners more often than not emphasized the importance of limiting fluid consumption. This teaching is primarily based on Kampo (Japanese traditional medicine, evolved from classical Chinese medicine), according to which retained excess water in the body is called suitai (stagnation of body fluids). Suitai is one of the most commonly seen Kampo disease patterns in modern society.

In North America, however, health professionals overwhelmingly recommend that their patients drink more water. It is hard to find a health magazine that does not mention, in almost every issue, the importance of drinking water. As a result, many people make a conscious effort to drink larger quantities of water and drink it more frequently, even when they are not thirsty.

The so-called “waterholism” trend is now spreading to the East. In recent years, a growing number of Japanese people have started to carry colorful water bottles everywhere they go. This phenomenon has caused serious concern for some Japanese doctors such as Yumi Ishihara, M.D., Ph.D., an internal medicine specialist in hematology. In his recent book, The Danger of Excessive Intake of Fluids: Stop Forcing Yourself to Drink Water (title translated from the Japanese, Kousaido, 2008), he warns about the potential negative impact of excessive water intake on a wide range of illnesses, including cardiovascular, immunological, reproductive, and psychological conditions.

Absorption of new fluid begins with the elimination of fluid

Many water advocates suggest that water has a detoxifying effect-in other words, that water washes toxins from the body and purifies the blood. This idea sounds nice and clean, but unfortunately it is simplistic and, in part, misleading.

I will explain my reasoning with a simple analogy. If you drink a generous amount of water, the urine will eventually become almost colorless. This phenomenon may make you feel “clean,” but it does not necessarily mean you have eliminated all the toxins from your body. The body works like a sponge. If a sponge is soaked with dirty liquid, don’t you squeeze out the old water first before soaking it in clean water? How about gardening? Water is most effectively absorbed by trees and plants when the soil has almost dried out from a previous watering or rainfall. Overly frequent watering can rot the root system and end up killing a plant (a phenomenon known as wet feet). Likewise, in order to absorb new fluid into our cells, the excess water must be expelled first.

Oxygen (O₂) is another example. Just as with water, we cannot live without oxygen. However, rigorous repetitive inhalation can cause the condition called hyperventilation. The best way to maximize respiratory efficiency is actually not to pay any attention to inhaling oxygen. Instead, the focus should be placed on exhalation-breathing air (CO₂) out completely to empty the lungs. Fresh oxygen then fills the lungs naturally.

In the same way, it is important to eliminate excess fluid from the body first in order to allow it efficiently to absorb new fluid into the cells. Excessive water consumption can cause electrolyte imbalance and may have serious consequences. A widely known example is the 2007 death of a 28-year-old California woman due to water intoxication shortly after she participated in a “Hold Your Wee for a Wii” contest, which involved drinking large quantities of water without urinating.

How to find out if you are retaining excess water

Common signs and symptoms of retained fluid include swollen eyelids, migraines, fatigue, watery stools, nausea, edema in extremities, and worsening of pain or other symptoms on rainy days. When observing your tongue, it may appear swollen and teeth marks may appear on the sides of the tongue. It is also useful to pay attention to the color of your urine. If it is clear or a very faint yellow, it is unlikely that you are dehydrated. And remember: symptoms such as nausea, vomiting, headaches, and muscle cramping commonly occur in both dehydration and water intoxication.

At The Pacific Wellness Institute, we utilize the research-quality Bio Impedance Analyzer. Our system not only provides an estimate of the body’s fat and muscle content, it also provides an estimate of intra-cellular and extra-cellular fluid volume. Patients who are prone to retaining unneeded fluid in their bodies almost always have a higher percentage of extra-cellular fluid. In addition, some patients are asked to fill out the “Kampo Constitutional Evaluation Questionnaire” (Tanaka, T. H www.kampo.ca/online-forms.shtml), which contains a series of questions about the characteristics of an individual’s thirst, urine, and sweat to help determine each patient’s unique constitutional patterns.

How many glasses a day should I drink?

Dogs and cats show zero interest in the water dish when they do not feel thirsty. Humans are a unique species in that we drink water even when not thirsty. You may have heard the claim made that “by the time you feel thirsty you are already dehydrated.” In my opinion, this is true only in special circumstances, such as being in direct sun or undergoing rigorous physical activity for an extended period of time.* Otherwise, I suggest that most people trust their senses and drink water only according to their desire.** If the desire to drink is low, it could actually be a sign of fluid retention in the body, according to the Kampo understanding of water metabolism, suitai.

Keep in mind that most of us have fewer occasions for exertion-induced sweat than in previous eras. Meanwhile, bottles of fresh water and other beverages are conveniently available, thanks to modern sanitation infrastructure developments and household comforts such as air conditioning and refrigerators. As a result, fluid retention is extremely common in civilized urban society. An appropriate treatment approach focuses on the elimination of retained fluid in the body by using Kampo medicine modalities such as acupuncture, herbs, and food therapy.

Water is essential to our health. We cannot live more than a few days without water. Inadequate fluid intake and dehydration can indeed cause or aggravate many health conditions. At the same time, I see a growing number of cases of health conditions that appear to be caused or aggravated by excessive water intake. The oft-repeated guideline “eight glasses of water a day” should not be applied uniformly. It is important to remember that some people have decreased fluid processing abilities due to constitutional weakness, causing them to produce inadequate amounts of urine. Thus, water intake requirements vary from individual to individual, depending not only on an individual’s activity level, body size, environment, diet, and other beverage intake, but also on his or her constitutional ability to process and eliminate water as urine and sweat.

KEEP THIS “CD” OFF OF YOUR PLAYLIST!

Celiac disease (CD), also known as celiac sprue, non-tropical sprue and gluten sensitive enteropathy, is an inherited autoimmune condition that affects almost one percent of the North American population. Though this disease can develop at any point in an individual’s life, from early infancy to late adulthood, those with a family history have the greatest risk for developing this disease due to its significant genetic component. It is also more prevalent in those of European decent, Caucasians and women.

CD is a disorder of gluten intolerance, in which the digestion of gluten, the protein component of grains such as wheat, barley and rye, is impeded. In order for efficient absorption of food to occur, small fingerlike projections (called villi) which protrude from the small intestine are required for food to be absorbed through the walls of the intestine and into the bloodstream. When individuals with CD ingest gluten, their immune system produces a response by damaging or destroying the villi necessary for nutrient absorption. As a result, the symptoms of CD discussed below, can manifest.

Diagnosing CD can be difficult, as the symptoms are not always pronounced. The degree of manifestation of symptoms depends largely on the amount of intestinal damage that has occurred. In cases where there are clear symptoms of abdominal pain, bloating, diarrhea, weight loss and foul smelling, fatty stools, a suspicion for a diagnosis of CD appears clearer. However, not all cases produce this “classic presentation,” resulting in a delayed diagnosis. Adults are less likely to present with the textbook digestive symptoms and can instead manifest a more vague variety of complaints consisting of unexplained iron deficiency anemia, fatigue, anxiety and depression, joint pain and issues surrounding fertility. Often, an itchy rash consisting of small clusters of red bumps may be the only clue that CD is underlying in an otherwise healthy adult.

YOU’VE GOT TO BE “GLUTEN” FREE!

Seeing as “gluten” clearly plays the role of the antagonist in CD, a brief discussion on what gluten is and where it can be found, or hidden, seems warranted. As stated early, gluten is a protein most commonly found in grains such as wheat, barley and rye. It is a baker’s best friend as it helps to make the dough more pliable. Although there is no “cure” for CD, it can be effectively controlled by living gluten free! There are a wide variety of grains available that are gluten free and include: corn, rice, potato, amaranth, teff, quinoa, millet, buckwheat, arrowroot and carob. Additionally, numerous food companies and restaurants are jumping on the G – FREE bandwagon, making living gluten free an attainable goal.

Reading labels to identify the big three (wheat, barley and rye) is the easy part of carrying out a G-FREE lifestyle. However, gluten does have a sneaky way of getting past the naked eye. Hidden sources of gluten to consider are: lipsticks and balms, certain candies, soy sauce, grain alcohol (such as beer), vegetable protein sources (such as veggie burgers and hot dogs), imitation meats, malt (vinegar, extract or syrup) and even certain medications or supplements. If you know you have CD or are suspicious of a gluten sensitivity, befriend your pharmacist or naturopathic doctor and make certain that what you are ingesting is indeed gluten free.

AND THE MILLION DOLLAR QUESTION IS…

Could you possibly be ailing from CD? If either you, or your healthcare provider, are suspicious of an underlying case of CD, certain blood tests will aid in confirming a diagnosis. Individuals with CD will present with higher than normal levels of particular autoantibodies, namely: anti-tissue transglutaminase antibodies (tTGA), anti-endomysial antibodies and anti-gliadin antibodies (AGA). These can be ordered by your primary care practitioner, but require a blood draw and do not provide instantaneous results.

Here, at The Pacific Wellness Institute, we are now proud to offer a reliable, quick and virtually painless test for CD, which requires only a small blood sample from an individual’s finger. The test, performed in-house, measures the levels of transglutaminase autoantibodies, which are highly predictive markers of active CD, and provides results within minutes of obtaining the sample.

If you think that CD might be the underlying cause of your symptom picture, it is well worth investigating with the use of this simple test. However, if you have been on a G-FREE diet, for 30 days or more, the validity of your results will begin to decrease. This test will provide a clearer picture in terms of the activity of disease, however, it is important to note that the gold standard to confirm the diagnosis of CD is, and always has been, intestinal biopsy.

For most, a positive result, coupled with nutritional guidelines from their naturopathic doctor is confirmation enough as the embark on their journey to recovery!

Meera Dossa, BSc, ND is a licensed naturopathic doctor at The Pacific Wellness Institute. To book an appointment with Dr. Dossa, please contact The Pacific Wellness Institute at 416-929-6958.

With allergy season looming on our doorstep, the end of the winter blues may not necessarily translate into a blissful spring. According to a survey conducted by pharmaceutical giant Johnson & Johnson, as many as 10 million Canadians may suffer from symptoms related to allergies during this season. So, what then is an allergic response and how can you best prepare yourself to combat the allergy season?

Breaking it Down

The term allergy is, in itself, broad. The direct definition is an imbalance of the immune system in which a hyperactive response is mounted by the immune system to specific substances it sees as foreign. Typically, when one hears the word “allergy,” runny nose, itchy, watery eyes and endless sneezing are the first symptoms that come to mind. However, an allergic reaction can also manifest in other ways.

Allergies can be broken down into two components: primary and secondary. Most of us are familiar with primary allergies. These are responsible for the typical allergic reaction picture, resulting in a swift onset of symptoms. Most commonly, these are: rashes, swelling, hives, sneezing, watery eyes, itchy throat, etc. These reactions can develop anywhere from a few minutes to within two hours of contact with an allergen. The culprits are usually environmental with some examples being: dust, pollen, pet dander, latex, or some drugs.

Meanwhile, secondary allergies are always due to food. An allergic reaction is mounted when the immune system responds defensively to a specific food protein that it views as foreign, and therefore harmful, to the body. These reactions produce symptoms that most would not equate with an allergic response, namely: stomach aches, frequent heartburn, bloating, insomnia, headaches, etc.

So What Else is Leaking?

Nowadays, the notion that a significant portion of the immune system lies in the intestinal tract is becoming accepted by a growing number of healthcare providers. That being said, it only makes sense that something may be amiss in the area where the immune system resides; the gut.

Normally, foods that are ingested follow a path through the digestive tract where digestion, absorption and assimilation of nutrients occur. Through this process, foods form protein complexes that should be contained within the walls of the intestines, or the gut. However, in populations with compromised immune systems, chronic inflammation, and heavy alcohol or antibiotic consumption, damage to the lining of the bowels may have occurred, rendering the gut impermeable. This is commonly referred to as leaky gut; a condition where bacteria, toxins and incompletely digested food matter are able to leak into the bloodstream, causing the body’s defense to mount an inflammatory response against what it perceives to be “foreign invaders.” As a result, symptoms of digestive dysfunction, fatigue, skin disorders, autoimmunity and common allergic symptoms may arise.

Fixing the Plumbing

Allergies can be resolved via two methods; suppressing the immune system, providing temporary, yet quick relief or mending the immune system, providing lasting effects. While both methods will provide relief of symptoms, only addressing the root cause will provide longer lasting results. If you suffer from the symptoms discussed above, consider an appointment with a qualified health professional such as a naturopathic doctor (ND). NDs can help you isolate food sensitivities through comprehensive food allergy testing. Results are analyzed and dietary recommendations coupled with gut healing protocols are employed to stop the leaks, so to speak! Here’s to a dry allergy season! Please call to inquire further about IgG Food Allergy testing at The Pacific Wellness Institute.

Meera Dossa,BSc, ND is a licensed naturopathic doctor at The Pacific Wellness Institute. To book an appointment for dietary assessment, intravenous vitamin therapy and naturopathic treatment with Dr. Dossa, please contact The Pacific Wellness Institute at 416-929-6958.

“I had so much stress in my body that the pain of not knowing how to “put down” the load led to even greater anxiety attacks. Mr. Yoshio Toyama‘s compassion and exceptional (healing) skills gave me a “get out of jail free card”. I was not only grounded after 1 session, I also regained full mobility of my body. With gratitude, I thank this gifted man for restoring balance in my body.”

~ L. D’Amico

Re: Meera Dossa, ND

“A consummate highly dedicated professional, very astute, highly ethical, incredible wisdom and empathy given her young age. Her bedside manner is superb, and I feel honoured to both have met her and to be treated by her”.

~Laurie Weinroth

PUBLISHER The Pacific Wellness Institute, Tim H. Tanaka Ph.D., Director
CONTRIBUTORS FOR THIS ISSUE Meera Dossa, BSc, ND, EeVon Ling BSc, ND;
EDITORIAL ASSISTANT Noah Bunnett St. D.Ac.
THE PACIFIC WELLNESS INSTITUTE 80 Bloor Street West, Suite 1100, Toronto, Ontario M5S 2V1
T. 416 929 6958 F. 416 929 6365 info@pacificwellness.ca http://www.pacificwellness.ca/

Decadent chocolates. Flowing wine. Mouth-watering desserts. Sound like the typical indulgences of the holiday season? No matter where we turn, it seems that around this time of year, temptation is thrown our way from every angle! And who wouldn’t want to give in? After all, we all deserve to enjoy the finer things in life. So here are a few tips to help you get through the sugar-laden, caffeine-loaded, festive season.

1. Love Your Liver
Through the good times, and the bad, in sickness, and in health, this is the organ that is going to be your best friend! We ingest thousands of toxic chemicals and harmful foods on a daily basis – an assault that only increases over the holiday season. As this is the time of year that your liver kicks into overdrive, any help you could offer it would be much appreciated.

Start your day with a cup of warm water containing the juice of half of a fresh lemon. This soothing drink, gives the liver a nice kick start and helps cleanse the liver toxins.

Foods that aid the liver and support the pathways of detoxification should also be incorporated as much as possible. These include: onions, garlic, beets, carrots, kale, broccoli, brussel sprouts, cabbage, and turmeric.

2. Obey Your Thirst
The liver isn’t the only organ responsible for clearing toxins from your system. The kidneys also play a vital role in this process, filtering our blood numerous times throughout the day and excreting wastes through the urine. Be sure to stay adequately hydrated in order to support the flushing of toxins from your system. If you are unsure about how much water you should be consuming, a good general rule of thumb is to drink half your body weight in ounces (ie: if someone weighed 140 lbs, half their weight would be 70 ounces – which would equate to approximately 8 glasses of water per day.)

3. Make a Move!
Ensuring activity over the holiday season is a must! Everyone knows just how hard it can be to shed the “seasonal seven”! So why wait until the New Year to start losing the weight? It’s very easy to throw your workout regime, along with your eating habits, out the door. But moderation, in terms of what you put into your body and how much energy you expend, is the key. Cutting your exercise routines in half is far better than extinguishing them altogether. Take the stairs at the mall instead of the escalator and park just a little bit further away. These minor investments will pay in dividends come the New Year!

4. Have a Spa Day
Ever wonder where all of those toxin-laden pounds are stored? In your fat and muscle cells! Keeping active enables these foreign invaders to be mobilized from these cells, but they still have to find their way out of your system. Enter the environment of the calming spa where you will surely find a sauna to warm you up, allowing you to sweat out the toxins from within. Saunas combined with exercise are the sure fire way to clear those toxins and relax your system.

5. Just Dance!
It’s the holidays…get out and have a good time! Not only is dancing a great way to unwind, but it’s also a great way to get physically fit! According to the Mayo Clinic, dancing is a great way to socialize while burning anywhere between 200 – 400 calories, similar to other forms of physical activity.

All in all, enjoy the holiday season. Relax, eat and be merry…within MODERATION!

Happy Holidays!

Meera Dossa, ND is a licensed naturopathic doctor at The Pacific Wellness Institute. She is certified and licensed to perform vitamin injection therapy in the province of Ontario. To book an appointment for intravenous therapy and naturopathic treatment with Dr. Dossa, please contact The Pacific Wellness Institute at 416-929-6958.

With flu season looming, many people are faced with the conundrum of whether or not to have the flu shot administered. According to the CCDR (Canada Communicable Disease Report), the influenza season generally occurs between the months of November and April and will infect up to 25% of the Canadian population each year. Those most likely to succumb to complications from the flu are the elderly and individuals with pre-existing medical conditions, which have rendered their immune systems compromised. These populations are encouraged to take the flu shot, but are there alternatives to the flu vaccine?

The integrity of the immune system, our body’s line of defense against numerous pathogens such as bacteria, fungus and viruses, is the main determinant of an individual’s susceptibility to the cold and flu. Thus, building and strengthening the body’s immune system is the key to preventing invasion by foreign intruders.

Keeping things simple, the first and best strategy for disease prevention is hand washing. Thorough and frequent scrubbing of the hands for at least 15 seconds can go a long way in preventing the spread of infections.

Nutrient deficiencies are among the most frequent causes of depressed immune function. In terms of immune function, the most useful nutrients are ACES (vitamins A, C, E and selenium), the B vitamins, iron and zinc. Therefore, including dietary sources rich in these nutrients, such as plenty of fresh fruits and vegetables and whole grains, combined with the addition of a good multivitamin, would provide a solid base on which to continue building a healthy immune system. Individuals with weaker constitutions (prone to contracting the cold and flu more frequently), or those who are simply looking to arm their arsenal to a greater degree, can also consider the use of intravenous injections of vitamins and minerals. This is commonly known as the Myer’s Cocktail and it serves to support the immune system as well as speed the recovery process if symptoms of the cold or flu are already in full swing!

Avoiding sugar is the next most vital step in ensuring healthy immune function. Unbeknownst to many, the immunosuppressive effects of sugar are quite dramatic, resulting in decreased WBC (white blood cell) function for a few hours after ingestion! Without our defenders in place to fend off unwanted germs, it’s no surprise that those who consume sweets in excess tend to be the same ones who are constantly down and out with the cold or flu!

Further, keep in mind that the integrity of the immune system is not solely reliant on physical health. Mental and psychological health are also major players. So, in addition to following all of the aforementioned recommendations, it is also just as important to ensure that stress levels are kept in check, regular exercise is carried out and that adequate sleep is obtained. Keeping these things in check, allows our bodies to rejuvenate and repair from the perils that we are faced with on a daily basis, living in a cosmopolitan city!

Finally, remember that getting sick every once in a while is not necessarily a bad thing. In fact, it is important for our immune system to be activated now and then so it remembers (builds antibodies) how to function! If you follow the suggestions above, you will be able to get through your next bout of the cold or flu with more ease and speed!

In order to get your immune system in gear for the next flu season, book your appointment with a naturopathic doctor.

Checklist for Enhanced Immune Health

_ Thorough and frequent hand washing for at least 15 seconds
_ Plenty of fresh fruits, vegetables and whole grains
_ Good multivitamin
_ Watch your sugar intake (this includes pastries, desserts, soft drinks and juices)
_ Get a little (lot!) of rest and relaxation
_ Get moving!
_ Catch some ZZZ’s (adequate sleep)
_ Visit naturopath to get in gear

Meera Dossa, ND is a licensed naturopathic doctor at The Pacific Wellness Institute. She is certified and licensed to perform vitamin injection therapy in the province of Ontario. To book an appointment for dietary assessment, intravenous therapy and naturopathic treatment with Dr. Dossa, please contact The Pacific Wellness Institute at 416-929-6958.

Growing up as a child, everyday my mother would ask me, “Did you go today?”. As far as my memory goes, I believe my answer was always “yes”. Some days she’d even ask me more details like if it was hard or soft … you get the picture. Of course, I thought this kind of parent-child discussion was normal until I learned from my friends that most families don’t talk about bowel habits – let alone discuss details about them! Perhaps my mother was preparing me for my naturopathic profession where discussing bodily functions is as normal as talking about the weather. I suppose it is a good thing that I am so comfortable with this subject because digestion (which includes much more than just bowel habits) is such an important function for good health. In fact, digestive issues are the most common concerns seen in medical practice, either as a primary concern, or as a symptom associated with other health conditions.

While most people associate digestion as simply the movement of food from one end to the other, the digestive system is a very complex system of organs, nerves, hormones, neurotransmitters, enzymes, and bacteria all interacting with each other. Here, I’m going to present you with some little known facts about the digestive system.

Your digestive system is a prominent part of your immune system. Good thing, if you consider its direct contact with the outside world through what we eat, drink and ingest. Your saliva contains some bacteria fighting enzymes and antibodies. The acid produced in your stomach is your frontline defense against many potentially infectious microbes. Further along in your small intestines are bile and enzymes that help with detoxifying antigens and chemicals, such as drugs and food additives or contaminants. In the large intestines gut friendly bacteria such as acidophilus and many others help prevent infectious bacterial overgrowth. And throughout the entire digestive tract there is gut associated lymphoid tissue (GALT), which are specialized immune cells that screen for foreign microbes, produce antibodies and produce T-cells and B-cells that play an important part in preventing cancer. With all these immune functions in place, it is not surprising that digestive problems often are accompanied by immune problems ranging from frequent colds and sore throats to auto-immune conditions to cancer.

Your digestive system influences your moods. And vice versa. Many people may say they feel nausea when they are anxious, or that they have a “nervous stomach”, or they crave carbohydrates when they are feeling low. These statements may be describing the effect of serotonin on the digestive tract. Serotonin is commonly associated with depression and anxiety, however, serotonin also plays a big part in stimulating the stomach and intestinal muscles to contract. Studies show that digestive problems such as indigestion, irritable bowel syndrome and constipation can be related to abnormal serotonin activity in the gut. Cravings for carbohydrate-rich foods may indicate low serotonin levels in the brain. With this large influence of serotonin on the digestive tract, it is not surprising that digestive problems are often related to mood disorders or chronic stress.

Your digestive system changes with age and experience. Many patients will tell me, “I used to be able to eat whatever I wanted”; “I had no problems with drinking milk as a kid”; “Ever since that trip to Mexico, my stomach hasn’t been the same”. I think most people assume that their digestive abilities change very little throughout their lives – that they can eat the same type of diet as an adult as they did growing up. Perhaps being creatures of habit, this explains why most people, upon analyzing their diet diaries, have eaten the same 5 foods each day, everyday, for as long as they can remember. These foods are usually cheese, bread, meat, a favourite vegetable, and a favourite snack (usually sweets, cookies or chips). Why is this a problem? Our nutritional needs change throughout our life and our digestive abilities reflect this. Lactase enzyme production dramatically drops after infancy, thus many adults are lactose intolerant but will still eat large quantities of dairy. Stomach acid and enzyme production also decrease as we age, but so do our caloric needs, and so our food intake should reflect this. Many will still continue to eat the same amount of food and wonder why they are gaining weight despite no change in diet. Lastly, the ecosystem in our digestive tract can shift during illness or with use of medication. I sometimes see patients whose digestive systems never returned to normal after a trip 2 years ago. Or worse, bad digestion that has been life-long, can sometimes be traced back to taking many rounds of antibiotics as a child.

As the naturopathic doctor, regardless of your main health concern, I’m very interested in how you digest. Do you have food allergies that you aren’t aware of? Do you suffer from constipation or constant gas and bloating? Are you on medication that affects your digestion? Are you absorbing your nutrients? Is your diet well-rounded and does it meet your needs? These are just some of the questions asked and addressed as they pertain to your health concern. A naturopathic treatment plan is designed to improve your health through a proper diet and optimized digestive function.

Eevon Ling is a licensed naturopathic doctor at The Pacific Wellness Institute. She is available for food allergy testing, nutritional consultations, and naturopathic treatments. Contact The Pacific Wellness Institute at 416-929-6958 for an appointment.