By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Summer is here and so is the warm beautiful weather. Around this time it’s easy to get caught up in outdoor activities and not drink anything until you feel thirsty.  The human body is composed on average of 60% water.  It is such a vital component of your function that even losing as little as 2-3% of your body’s fluids can hinder your mental and physical performance. 

If you are thirsty, you are already dehydrated!

Thirst is not an efficient way of keeping yourself hydrated since often times you do not experience it until you are dehydrated.  Check your urine throughout the day.  If your urine is dark yellow, if it has a strong odour or you do not urinated very often, you are likely not getting enough fluids.  Fatigue or light headedness is also a sign of dehydration.

Choose your fluids wisely

Coffee, tea or iced cappuccino: Although these are popular beverages, they contain caffeine which is a diuretic.  This means these choices actually increase the fluid you need to drink in order to prevent dehydration. 

Pop and other carbonated beverages: Regular and diet soda are high in either sugar or artificial sweeteners and some also contain caffeine.  Even if they do not contain caffeine, the phosphates in soda cause you to lose calcium from your bones.

Fruit juice: 100% fruit juices will help you stay hydrated but they are often rich in natural sugars.  If you are watching your waistline, 8 cups of juice a day may not be the best option.

Water: plain water is your best option.  It’s a calorie free way to quench your thirst.

 Tips to stay well hydrated

 Keep a water bottle close by and take small sips throughout the day

If you have a caffeinated beverage, have an equal serving of water

If you don’t enjoy plain water, try adding some fruit to spice it up… lemons, limes, oranges, strawberries or cucumber slices can add some nice flavour 

Drink an extra cup of water for every 15 minutes of physical activity

Drink extra water within an hour before a workout

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Hair colour naturally changes as we age.  Most people are born with the ability to produce pigment know as melanin at the root of hair.  Cells called melanocytes produce melanin in varying amount from person to person.  The type and amount of melanin that is produced determines your natural hair colour.

Women who go grey at an early age have genes that predispose them to the loss of hair colour.  As we grow older, hair turns grey when melanin stops being produced at the root of the hair causing the strand to grow without pigmentation.

Generally, the onset of greying hair is genetic however there are additional factors at play: 

A 1996 study in the British Medical Journal suggested that smoking may cause premature aging.

Thyroid imbalances can affect hair quality.  Premature greying and a family history of thyroid dysfunction can be indicators of Graves disease.

Malnutrition in general can affect the health and quality of hair making in dull, thin and brittle. 

B12 deficiency can affect your greys.  It can be seen in people with pernicious anemia, a condition in which the body is unable to absorb B12.

Pantothenic acid is a nutrient that if deficient can lead to premature greys.

PABA, which is part of the structure of folic acid, is required to produce pigment.  It is found in liver, wheat germ, whole grains, eggs, molasses and brewer’s yeast. 

The most natural way to overcome greying hair at an early age is to practice healthy lifestyle habits.  Eating a balanced diet of fruits, vegetables, whole grains and lean protein will help set the foundation for healthy cells.  It may be wise to consider taking a Vitamin B complex to avoid the nutritional deficiencies that can cause premature greying. 

The idea that worrying too much can cause you to sprout grey hairs is not entirely false.  Chronic stress can have a long term impact on the health of your body’s cells. Traditional Chinese medicine views premature greying as a kidney deficiency which can be linked to overwork.  Be sure to find time to relax.  Take time every day to enjoy something you love to help you overcome any anxiety or worry that might be stressing you out!

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

I will be the first to admit that despite my fitness background, I was a bit sceptical about jumping on the hot yoga band wagon.  I have seen many fitness trends come and go over the years and I questioned how healthy it could be to exercise in such a hot room?   Would it really be a good workout?  I still remember having to lie down a few times during my first class because I was having difficulty tolerating the heat since I had not yet learned that it was best to start loading up on water well before the class started.  Most studios offer a week trial of unlimited classes for a nominal fee to help get you started.  Determined to get my money’s worth, I hit a few more classes and by the end of the week I was hooked. 

With more and more hot yoga studios popping up, women are catching on to this variation of yoga.  How does it differ?  Hot yoga is typically a series of postures practiced in temperatures that range from 37-41ºC. 

The Benefits

Similar to other types of yoga, you still gain the benefit of focusing your mind, improving your breathing and relaxing your body.  Holding the postures helps develop strength, tone and flexibility.  The heat allows you to experience a deeper stretch that you ordinarily wouldn’t have at a regular temperature.  The heat within this type of practice has the advantage of elevating your heart rate which makes the body work harder to keep up.   The heat may also ease muscle tension as blood flow is increased.  The heavy sweating throughout the class also allows you to eliminate toxins through your skin.

Getting Started

Ask about a first time trial offer at your local studio.

Pack a mat, towel and water.  Most studios have these for rent if you need.

Wear lightweight clothing or something that will not hold sweat.

Drink water within an hour before starting the class to prevent dehydration.

Take a break and lie down on your mat if it becomes too strenuous.

It’s worth a try.  Enjoy your first class.  Namaste!

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Many studies have looked at the effects of nutrition on the skin.  Generally speaking, a diet rich in vegetables and legumes has a very positive effect on preventing damage to skin cells.  Diets rich in meat and dairy products appear to have an adverse effect on skin aging.  This evidence strongly supports that the types of food you consume affect how soon your skin will show your age.

Think about including the following foods in your diet to prevent fine lines and wrinkles:

Green Leafy Vegetables

Broccoli, kale, collard greens, kohlrabi and other dark green vegetables are powerful in helping to prevent fine lines and wrinkles.  They are packed with antioxidants which help to reduce damage to skin cells that causes premature aging.  Choose local and/or organic produce whenever possible to increase the antioxidant content of your foods.

Fish

Fish is a primary source of omega-3 fatty acids.  Theses essential fats cannot be manufactured by the body and are an essential part of healthy skin cells.  They also help prevent senile dryness (age-related skin dryness).  When skin cells are rich and plump, they appear young and healthy!

Water

The average person is comprised of approximately 70% water.  When cells are dehydrated they appear weathered.  Staying hydrated not only helps you flush unwanted particles from your body, but it also ensures your skin doesn’t appear withered.

Tomatoes

Lycopene is a phytochemical that is found in tomatoes and other red fruits and vegetables.  It has been proven to be beneficial in heart disease, cancer and macular degeneration.  Recent studies have shown that it also helps to reduce the depth and severity of wrinkles, as well as, reduce redness in the skin.

Cocoa

Dark chocolate and cocoa (not milk chocolate) has not only shown to be beneficial for cardiovascular disease and type II diabetes, but it also significantly improves blood flow to the skin.  A long term study demonstrated that it reduces UV-induced skin redness, improves skin hydration and decreases skin roughness and scaling in women.

Red Wine

We know that resveratrol in red wine is beneficial to your heart and that flavenoids act as antioxidants to help protect blood vessels.  In addition, red wine is polyphenol-rich and has been proven to be effective at providing internal protection against UV light. 

The sooner you start to develop an awareness of what your body needs to build healthy skin cells¸ the more youthful and beautiful your skin will remain throughout your life.

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Cervical cancer is the fifth most common cancer affecting women worldwide.  Approximately 471,000 new cases are reported every year.  In less developed countries, cervical cancer is the second most common form of cancer diagnosed in women. About 90% of the time this type of cancer is treatable, especially if detected early with a PAP test.  

Although not the most pleasant experience for most women, a PAP test has tremendous value in preventative health care for young women.  This simple test is performed during a routine pelvic examination and provides information about abnormal cell growth which can lead to cervical cancer.  Since cervical cancer is a relatively slow developing form of cancer, early detection is your first line of defense.  

How often do I need a PAP test? 

Women who are sexually active and/or over the age of 18 should get a PAP test once a year.  Women who have had more than one sexual partner, have HPV or smoke are at higher risk of developing cervical cancer.   

When should I go for a PAP?

Since blood can obscure the results of the test, the best time to have a PAP test done is between 10 and 20 days after the start of your last period.  Be sure you avoid spermicides, vaginal medicine and douching for two days before your appointment.  

What does an abnormal PAP test mean? 

Abnormal cells can be a sign of several different things.  Infections like Chlamydia, yeast or genital herpes can cause abnormal cells.  Diaphragm, cervical caps, douches and tampons can irritate tissue and cause abnormal results.  Abnormal cell growth like Dysplasia may be caused by HPV or genital warts.   

What happens after an abnormal PAP?

If infection is suspected as the cause of abnormality, it can easily be treated.  If dysplasia is suspected, you may be asked to repeat the test in 3-6 months.  Mild dysplasia may go away on its own.  A colposcopy, the examination of the cervix, may be performed and biopsy of the cervix may be taken to determine if abnormal cells are really present. 

 In dealing with cervical cancer, an ounce of prevention is worth a pound of cure. 

 Remember to schedule your yearly PAP!

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Summer is just around the corner and stores are already stocked with the latest fashions of the season.  For some women, spring is the time when you start thinking about shedding any weight you may have gained over the winter months, as you will soon be unable to hide under the comfort of a bulky sweater.  Before you throw yourself onto a low-carb diet in search of quick results, consider that your quick fix may not be the best long term choice for your body.

Reduced Ability to Think

Brain cells are very unique relative to other cells in the human body.  Not only do they require twice the energy of any other cell in the body but their only fuel source is a carbohydrate building block known as glucose.   Low-carb diets not only starve the brain but studies have shown that carb restriction can have a negative affect on your memory.

Bad Breath

When your body does not have carbohydrates to use as a primary source of fuel, it starts digesting your body’s own fat and muscle.  It is very common for a low-carb dieter to have breath that smells like a cross between nail polish and over-ripe pineapple.  Because it is a result of the body’s own metabolic processes, no amount of brushing, rinsing or gum chewing will improve it.

Poor Digestive Health and Constipation

In order to maintain healthy bowel function you need to include an adequate amount of fibre.  Without it, the body cannot eliminate wastes properly which increases your risk for colon cancer, diverticulitis, hemorrhoids and other diseases. 

Heart Disease Risk

Despite the short term weight loss, studies have shown that people on a low-carb diet actually develop higher LDL or “bad” cholesterol levels relative to their high carb diet counterparts.  Higher meat and lower fibre intake dramatically increases homocysteine levels which can increase the risk of heart disease.

Long Term Weight Gain

You may shed a few extra pounds the first few weeks but the reality is that weight loss over time is the result of reducing your caloric intake.  Reducing carbs actually throws your body into starvation mode making you more likely to gain weight later when you re-introduce carbohydrates.  Realistically, it is difficult to maintain a low-carb diet and it usually makes you much more likely to binge on high sugar and high fat foods later. 

A wise woman said, “If you go on a diet to lose weight, you are likely to find it again later”.  –Yvonne Oswald.

Choose to simply balance and maintain a healthy lifestyle and you’ll have long term success in dropping those unwanted pounds for good.

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

In your 20’s, wrinkle cream is the last thing on your mind.  You are more concerned about your studies, career, social life and fun in general.  By the time you hit your 30’s, life keeps going but your body starts to slow down a bit and you may start to feel some of the effects of aging.  Some of us become more conscious of ourselves as we see our bodies change.  It’s not as easy to shed a few pounds before a big event and you wonder when on earth those few wrinkles crept in around your eyes.  Whether you realize it or not, how you treat your body now is dramatically going to affect how you look and feel within the next 40 years.

It’s becoming more and more apparent that facial skin is a marker for health and wellness throughout the aging process.  

The first study, conducted in the 70’s, made this very apparent by looking at the wrinkles which appear in smokers.  The study demonstrated that smoking may exceed the risk of sun exposure.  Those people with the worst wrinkle scores were smokers who not only looked more aged than their non-smoking counterparts, but also had the highest risk of chronic disease.

Early in the 80’s, one study estimated a person’s age based on physical appearance without any prior knowledge of health records.  Then, information about the person’s health over 19 years was collected.  Other clinical information about health was also gathered separately and results demonstrated that there was a strong correlation between having more severe wrinkles and poor health.  The patients who died within the 19 years of the study duration were found to look an average of 4 years older than their chronological age.  The survivors were reported to look .59 years younger.  A winkle may not be just a wrinkle after all. 

UV damage to the skin is known to cause premature aging.  A recent Spanish study also examined the effects of UV damage and the impact of other lifestyle choices on the perceived age of women aged 30­-70.  Fifty-five independent examiners estimated the age of subjects based on digital facial photographs.  Those found to appear younger than their chronological age were more likely to adhere to a healthy diet, have better sleep and avoid excess sun exposure. 

A study of 4,025 women who stayed away from direct sun exposure demonstrated women with a high fat and carbohydrate intake significantly increased wrinkle appearance.  It also discovered that higher dietary vitamin C intake and linoleic acid (an omega 3 from plant sources) reduced the appearance of wrinkles as well as skin dryness which occurs with aging.

Wrinkles are not only undesirable in terms of cosmetic appearance but we now know they are also a sign of poor health.  Instead of waiting until you think you need to treat your wrinkles with botox, start now by striving to eat well and maintain healthy lifestyle habits. Taking good care of your body is the best way to stay healthy and beautiful for a lifetime.

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Continuation from last week’s: Over 1000 Different Chemicals in a Cup of Coffee

Despite all the negative evidence about coffee, I wasn’t entirely prepared to give up my beloved morning beverage.  Coffee is one of the most traded agricultural commodities in the world and it has a long history. I didn’t want to believe that it’s all bad.

Justifying coffee consumption

Coffee makes your bowels move.  Although that is not ideal for nutrient absorption, it may have a beneficial affect in protecting against colon cancer.

Coffee makes you urinate more.  Although the diuretic effect may not fair well for your skin because it enhances the appearance of stretch marks and wrinkles, it will reduce the risk of bladder cancer and kidney stones. 

As a stimulant, caffeine increases metabolism during exercises and reduces hunger.

Coffee increases energy and focus when fatigued.

Before 1975, coffee was unfiltered and percolated.  The introduction of filters in coffee preparation removed many chemicals. 

A cup of coffee may cause your blood sugar to drop.  This may be useful information for people who have been diagnosed with type II diabetes.

Although coffee is a trigger for those who suffer from migraines, coffee causes blood vessels in the brain to dilate thereby potentially reducing some types of headaches.

Asthmatics may benefit from coffee because it reduces histamine release thereby providing an anti-allergic effect.

 At the end of the day, you have to use your best judgement in doing your own personal risk-benefit analysis.

Avoid coffee if you have the following:

Heart disease, tendency towards blood clots or risk of stroke

Anxiety, insomnia or mental illness

Pregnancy or breast feeding

Osteoporosis

 If you can’t live without it

Drink extra water every day

Take your vitamins

Try organic coffee

Use unbleached filters.

Select darker roast beans as they contain less caffeine

Choose espresso or standard drip instead of percolated or French pressed

By Victoria Joanna  BBA, CNP, RNCP http://www.victoriajoanna.com/

Well the great news is….Spring is just around the corner!  The bad news is…so is spring cleaning.

This year, don’t look at spring cleaning as a necessarily evil, a mundane and time-consuming task of getting the house, yard, closets etc prepped and ready for the summer. Instead, choose to see spring cleaning as an opportunity to lighten, simplify and create space in all areas of your life.  It’s not limited to just the house and yard, look at your body, mind, relationships, job, current routine, diet and lifestyle.

The truth is, toxicity and clutter come in all shapes and sizes.  Sometimes the toxicity in your life is not so obvious.  In many cases, old and outdated habits, lifestyle choices and friends can cause just as much if not more harm and mental clutter than a moldy basement or dusty attic.  In much the same way that we feel better when we have cleaned out our homes, we feel the same lightness when we let go of those things in our life that no longer serve our highest good.

So this year, I encourage you to look a little differently at your traditional spring cleaning list.  And if you tend to skip this right of passage altogether…DON’T!  Do not underestimate the positive physical, psychological, and energetic effects that this can have on your life.

Not sure where to start?  Here are a few suggestions for where to look and what to look for:

HOUSE AND HOME:

Go through each room in your house, especially the ones you spend the most time in (bedroom, den, living room, kitchen, home office)

Ask yourself the following questions: how do I feel when I am in this room?  Does it give me the feeling of comfort, relaxation, inspiration, clarity, or functionality that I would hope to have from this room?  Is there too much clutter, either visible or stuffed into drawers and closets? Have I been “meaning to” get new furniture for this room for quite some time? Do I have a lot of old items that I never use? (if you have not used, worn, or opened something in more than 2 years either throw it out, or pack it in storage)

You may not be able to do this for every room, but choose one or two that are important to you, where you spend a lot of time or already know you have been meaning to create some larger changes or that give you the most stress when you think about them

CAR:

Whether it’s your home or the back seat of your car, clutter in our outward life often indicates clutter in our internal life.  If you’re one of those people that’s always rushing, late, frazzled or looking for things, take a look at how you’ve organized your life.  Take charge of the outward chaos and you will begin to think and feel differently.  A good place to start is the car.

Remove any garbage from your car (backseat and trunk) and leave only the essentials.  Your car is not a kitchen or a home office and therefore shouldn’t look like one.

PHYSICAL BODY:

The state of our physical body deeply affects our psychological state, both how we think and how we feel.  If we do not exercise and overload our body with processed foods and chemicals, we cannot expect to feel energized, inspired and alive.  Over time, we feel drained.  Many of us experience common symptoms such as headaches, insomnia, irritability, and difficulty concentrating and don’t even realize they are connected to our diet and lifestyle choices.

You don’t need to change your eating habits all at once.  During your spring cleaning period, just commit to a 2 to 4 week “cleanse”.  This does not have to involve drastic fasting and popping tons of pills.  Simply “clean up” your diet for this period of time – eliminate fast food, processed foods, canned foods, white flour, white sugar, red meat and if possible, caffeine and alcohol (if that’s not doable, start with reducing your caffeine intake to one black coffee per day, and one to two glasses of red wine per week).  At the same time, increase your water intake to a minimum of 2 to 2.5 litres per day and eat more fresh fruits and vegetables.  This alone will give your body a “break”, especially your liver, which is responsible for processing all toxins from your body (talk about an over-worked organ!).

Take some time to evaluate these areas and we’ll tackle the remaining areas in the next article.

Happy cleaning!

Spring Clean Your Life Part 2

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

As a child, I clearly remember my grandmother forever preparing old fashioned boiled coffee.  She was straight off the boat from Finland, a country that has by far the highest coffee consumption per capita in the world.  It was just part of Finnish culture and my dad said he started drinking it as a toddler. 

Despite social norms within our community, I didn’t discover coffee until university.  The bitter tasting drink was like rocket fuel that would keep me going at the library until the wee hours of the morning.  Having pursued higher education, those late nights of studying lasted many years so coffee became a natural part of my routine. Along the way I have learned a thing or two about the drink that kept me going. 

What you want to know about your morning java…

Coffee is a central nervous system stimulant that causes adrenal glands to produce more stress hormones to give you energy.  Repeated use can actually make you more run down and tired.  It will cause people who are under chronic stress to burn out faster because over time, it reduces the body’s natural ability to deal with stress.

Cortisol levels are raised when you drink coffee.  Anyone looking to keep a lean physique should be aware that this hormone makes your body prepare itself for additional stress by depositing fat in your abdomen which, is not ideal if you want to avoid love handles. 

Newborns and fetuses are unable to metabolize coffee.  The liver cannot cope with the caffeine and it can linger in the system for up to 4 days affecting metabolism and sleep. 

The body is always trying to keep a neutral acid-base balance.  Since coffee is very acidic, it stimulates calcium loss from bones to help neutralize the body’s pH.

Vitamin and mineral levels may be affected by coffee intake.  B vitamins, magnesium, zinc and potassium are not properly absorbed from the intestines with coffee intake.   It also causes more urinary loss of iron, potassium, B vitamins and zinc. 

Caffeine is a drug.  It is a stimulant like cocaine so it is highly addictive and withdrawal symptoms include irritability, headaches, lethargy and anxiety.

There are over 1000 different chemicals in a cup of coffee.  Although we typically only think about caffeine as a culprit, the roasting process creates carcinogenic chemicals such as creosote, tar, polycyclic aromatic hydrocarbons. A single cup of coffee may contain up to 10 mg of known carcinogenic chemicals. Yikes!

Pesticides are a problem.  Coffee is one of the most heavily sprayed crops.  Beware of an extra amount of carcinogenic compounds if you’re not drinking organic coffee!

But wait, it can’t be all bad right?  Part 2 http://prettysavvy.ca/over-1000-different-chemicals-in-a-cup-of-coffee-part-2/