Forest Bathing

The Healing Power of Forest Bathing

A new study released in June 2019 determined that spending at least two hours a week in nature seems to be the crucial threshold for promoting health and wellbeing.

The research was led by the University of Exeter, published in Scientific Reports and funded by NIHR.

The study found that:

people who spend at least 120 minutes in nature a week are significantly more likely to report good health and higher psychological wellbeing than those who don’t visit nature at all during an average week

These findings play very well in to the established health benefits of a practice called Forest Bathing.

What is Forest Bathing?

Forest bathing is based on the Japanese practice of ‘Shinrin-yoku’.  This translates in to “taking in the forest atmosphere.”

It is most certainly an easy practice to follow and the benefits reaped are substantial.

Forest bathing simply involves taking contemplative walks through the woods. The intention is to connect with nature. You leave the hustle and bustle of your daily life behind taking your time to breathe deeply while paying great attention to the sights, sounds and smells around you.

This ‘taking in nature’ with our senses has been shown to lead to decreased stress, improved immunity and an overall sense of well-being.

forest bathingFurthering this, it has been shown that the natural chemicals secreted by evergreen trees, called phytoncides, have been associated with improvements in the activity of our immune system.  This is aromatherapy at its finest!

The very essence of integrative cancer care is the enhancement of the 3 basic notions of self; the body, the mind and the soul.

Forest bathing can offer a very effective method of supporting all 3 of these aspects of self and can be practiced all year round.

For those of us who are blessed with 4 very different seasons the beauty of nature is dynamic.

Forest bathing has become very popular. There are certified forest therapy guides popping up everywhere to help people connect with their practice.

Take advantage of the healing power that nature has to offer!

References:

https://www.sciencedaily.com/releases/2019/06/190613095227.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2793341/

 

 

 

 

 

supplement

Benefits of Whey Protein Powder for Cancer Patients

Whey protein powder is most commonly associated with post workout routines but it has many benefits for cancer patients.

Nutrition

Whey is a protein derived from milk and contains powerful immune-enhancing nutrients such as lactoferrin, branched-chained amino acids and immunoglobulins. Whey protein is considered a complete protein containing all essential amino acids.

Glutathione

Glutathione is one of the body’s most important free radical scavengers and very important for our mitochondrial health. Undenatured Whey protein improves the production and availability of glutathione primarily by the intracellular conversion of the amino acid cysteine to glutathione.  This is significant for cancer patients undergoing chemotherapy as they have high levels of oxidative stress within their cells.  The production of glutathione is important for reducing the toxic and damaging effects of chemotherapy.

In a different capacity, results from one study indicated that whey protein concentrate may deplete tumour cells of glutathione and render them more vulnerable to chemotherapy.

Recovery and Repair

Patients undergoing chemotherapy require high quality protein for recovery and repair as a result of treatment.  Whey protein helps to reduce muscle loss and is a very absorbable form of protein.

Anti-Tumour Effect

Studies have shown that dietary supplementation of whey protein powder may exert an anti-tumour effect in some cancers.

How to Choose a Good Whey Protein Powder

All whey protein powders are not created equal.  There are factors that you need to consider when choosing a high-quality whey protein powder.

  • The whey protein powder that you choose should come from organically-raised, grass-fed cow’s.  This is to ensure that the whey is free of GMOs, pesticides and hormones.
  • Ensure that the whey protein powder that you choose is cold processed. Heat destroys whey’s molecular structure.
  • Your whey protein powder should be sweetened naturally and not with artificial flavour.

One final consideration is taste.  Many companies offer trial sizes of their product.  Take advantage of these and chose a product that you can enjoy!

References:

https://www.ncbi.nlm.nih.gov/pubmed/15253675

https://www.ncbi.nlm.nih.gov/pubmed/8669840

http://www.ncbi.nlm.nih.gov/pubmed/11205219

http://agris.fao.org/agris-search/search.do?recordID=BE1999001241

https://fitness.mercola.com/sites/fitness/archive/2016/06/10/benefits-of-whey-protein.aspx

 

 

 

 

Let’s Practice Safe Sun!

Welcome to August!

August may mark the ‘last’ month of summer but it has also been designated as Sun Awareness Month.

So let’s talk ‘Safe Sun’ shall we!

⁠Why is it important to talk about safe sun practices you ask?  Well it has a lot to do with the fact that the incidences of skin cancer has increased significantly over the past 25 years in Canada.

Skin cancer is divided in to 2 groups, melanoma and non-melanoma.

Melanoma skin cancer starts in the melanocyte cells of the skin. The melanocytes make melanin and it is melanin that gives skin its colour. Melanoma is the most serious form of skin cancer.

The second group is non-melanoma skin cancer comprising basal cell and squamous cell cancers.  These cancers are less serious types and make up about 95% of all skin cancers

Are You at Risk?

There are risk factors for skin cancer.  If you are at a higher risk, you can take the proper steps to protect yourself.

You may be at a higher risk for developing skin cancer if you have:

  • A personal or family history of melanoma
  • Many moles or moles that are unusually shaped or large
  • A susceptibility to burning easily in the sun
  • Light coloured skin, eyes, and hair
  • A history of excessive sun exposure
  • A disease or diseases that suppress your immune system

One of the main causes of skin cancer is over exposure to ultraviolet radiation from the sun.

The sun naturally gives out ultraviolet radiation. There are two main types of UV rays that can damage skin.

UVA Rays

  • UVA rays penetrate the skin more deeply than UVB and play a major part in the aging of our skin.  Think wrinkle rays:)  UVA rays can damage skin cells called keratinocytes. Basal and squamous cells are types of keratinocytes.  UVA rays can contribute to and possibly initiate the development of skin cancers.

UVB Rays

  • UVB rays cause skin reddening and sunburn damaging the skin’s more superficial epidermal layers. These rays play a key role in the development of skin cancer.  UVB rays can burn and damage your skin all year-round.  Even in the snowy winter months the snow and ice can reflect UVB rays and damage your skin.

Interesting facts to note

Your skin does not have to be in a blistering, peeling state to be considered burnt.  If your skin has gone red or pink it has been sunburnt⁠.

When your skin gets burnt, the UV radiation causes damage to the DNA of your skin cells and it is this damage that is the underlying cause of skin cancer⁠.

⁠You can reduce your risk of developing skin cancer with proper sun care aimed at avoiding harmful UV rays.

Here are 3 important tips to protect yourself

  1. Seek shade when the sun is at its highest point in the sky.  This is when it is strongest
  2. Cover up with clothing – wear a t-shirt, hat and sunglasses
  3. Apply sunscreen regularly with at least a SPF15. Use it generously and re-apply regularly

References

http://www.cancer.ca/en/cancer-information/cancer-type/skin-melanoma/melanoma/?region=on#ixzz5u2kUehFF

https://scienceblog.cancerresearchuk.org/2017/05/08/sun-awareness-week-10-new-sun-safety-myths-debunked/

https://my.clevelandclinic.org/health/diseases/10985-sun-exposure–skin-cancer

https://www.skincancer.org/prevention/uva-and-uvb

https://www.webmd.com/beauty/sun-exposure-skin-cancer#1

 

What is a probiotic?

Probiotics have become a common supplement in many people’s daily health plan.  But what exactly are probiotics?  What are their benefits and how do we know which one to choose?

The term probiotic is derived from the Greek language meaning “for life” but for our purposes I will use the definition as per the World Health Organization.

WHO defines probiotics as:

 

live microorganisms which when administered in adequate amounts confer a health benefit on the host.”

For clarification, ‘live micro organisms’ are beneficial bacteria. ‘The host’ is you.

Now what exactly qualifies as live also needs to be clarified. In a scientific space, ‘live’ refers to ‘survivability’.  Survivability through the harsh environment of the stomach, through the small intestine and in to the colon.

Of great importance also, is the fact that the beneficial bacteria that we consume when taking probiotics do not colonize in the gut.  They confer their health benefits but within days of stopping use, the probiotic it is no longer found in the gut. This means that these bacteria are transient.

Benefits of Probiotics

The studied benefits of probiotic are many.  There is strong and increasing evidence supporting beneficial effects of probiotics to:

  • improvement of intestinal health
  • enhancement immune response
  • reduce levels of serum cholesterol
  • prevention of antibiotic-associated diarrhea
  • cancer prevention

Within the cancer sphere, the exact mechanisms are under investigation.

studies have demonstrated that certain members of Lactobacillus and Bifidobacterium spp. decrease the levels of carcinogenetic enzymes produced by colonic flora through normalization of intestinal permeability and microflora balance as well as production of anti-mutagenic organic acids and enhancement of the host’s immune system.

In vitro and in vivo studies have indicated that probiotic bacteria might reduce the risk, incidence and number of tumours of the colon, liver and bladder.

Now if you have taken the foray in to the world of probiotic supplements it can be a confusing arena.

First let’s take a look at the naming of probiotics.

Probiotics are named according to Genus, Species and Strain.  In this example Lactobacillus Gasseri M58820, “Lactobacillus” is the genus, “Gasseri” is the species and “M58820” is the strain.  This is commonly abbreviated to L. Gasseri M58820.

Now that we have naming aced let’s consider what goes in to you purchasing the right probiotic.

3 Questions to Ask When Choosing Your Probiotic

What are you taking your probiotic for?  

Different probiotics will be beneficial for different health conditions.  In one study for example a group of people who took a combination of Lactobacillus gasseri KS-13, Bifidobacterium bifidum G9-1 and Bifidobacterium longum MM-2 showed decreased inflammatory markers after 3 weeks of use.

Determine the health reason that you want to take a probiotic for and research the strains best suited to help you.

Is the supplement company reputable?

There are many reputable supplement companies with good quality probiotic products.  Some offer many strains of bacteria in their supplements.  Some may offer single strains.  Some companies offer both.  Many are research backed and offer novel delivery methods.

Check out the company. Read their research and settle upon a company that resonates with you.

Is the strength appropriate for the strains used?

The strength of a probiotic is the number of Colony Forming Units or CFU’s found on the label

Some probiotics may be effective at dosages of 1–2 billion CFU per day, while others may require at least 20 billion CFU to achieve the desired effects.

The number of colony forming units that you need really depends on what you are using the probiotic for.

For general good health, experts recommend between 6 to 10 billion CFU’s each day.

For minor health problems 20 to 30 billion may be adequate.

For more serious health problems, professionals may recommend higher doses. VSL#3 for example could be recommended for those suffering from irritable bowel syndrome or ulcerative colitis.  It contains over 100 billion CFU’s.

Do your research.  Ask these questions and you will find what works best for you.

___________________________

References:

https://seed.com/probiotics-101/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/

https://www.ncbi.nlm.nih.gov/pubmed/20187714/

https://www.healthline.com/health/types-of-probiotics#how-to-start

https://www.ncbi.nlm.nih.gov/pubmed/25909149

 

 

 

 

 

 

 

 

Cancer Taught Me to Embrace Normal

It’s a rare occasion when I sit down at 7:30 am in the morning, flip on the television and watch a Netflix documentary.  But after 4 straight days of early morning rises, this is what I did.  I invited Brene Brown into my family room to join me in my day.

Now if you have had the good fortune to watch The Call to Courage on Netflix I am sure we share, at the very least, an admiration for her stage presence.  Beyond that I can only reflect upon my personal admiration for her work, her research and her word.

To itemize all of her insights would be a total spoiler for you.  But there was one that I would like to expound upon because it resonated so deeply with me.

Appreciating Normal

I was totally qualified to lead the line of the great many of us who go through life mechanically.  I tended to the daily tasks that needed tending to.  I said ‘have a great day’ without thought as someone left the house in the morning.  And I grudgingly tackled the nuisance of the daily dinner menu.

This was how I did the normal of my everyday life.  I did normal mindlessly.  Until I got cancer.

In no way, shape or form do I consider this disease, my disease, a blessing of any kind contrary to those who have offered up to me the notion that some form of clarity is tied to a cancer diagnosis.

What going through cancer did do was steal my normal.  Those aspects of mundane in my life were replaced with appointments, tests, results, recoveries and fears.

I found myself searching for normalcy and it was in that search that I found gratitude.  Yes, in the midst of it all, I became grateful.  Grateful for hearing the garage door slam because I knew that someone made it home safely.  Grateful for a dish breaking because people were eating together.  Grateful for kids fighting because those children are mine and they are well and they are near.  Grateful for my sleeping husband because he is my best friend and most avid supporter.

So Now…

As life moves forward from cancer and with the grace of God that I am still living it, I have gratefully settled back in to my normal.  It’s not, nor will it ever be perfect.  But I have made a commitment to practice gratitude daily which helps me to breathe and accept some nuances of my normal that will never quite be appreciated.  Case in point is the danger zone marked by the 75 pairs of shoes piled in my back hall for instance.

So here is to Normal!  Normal is where I live most of my life.  Normal is that sweet spot between the highs and the lows.  And normal is right where I want to be.