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By Andrea Avery

We all overindulged this past holiday season and are eager to get back into shape or, in the case of some of us, get into shape. One of the most common New Years resolutions is to lose weight and get fit. Sales for gym equipment and nutritional supplements skyrocket in the month of January. The poor UPS driver experiences a large increase in the number of elliptical trainers and treadmills he has to unload and deliver. And everyone starts researching products that help us get started. "Detox" and "body cleanse" are entered into search engines at lightening speed. In the age of instant everything, we expect to find easy remedies for bad habits.

Unfortunately, there really aren't any quick fixes for bodily abuse. You didn't end up overweight and flabby overnight and the problem isn't going to get fixed without that old fashioned stand-by called effort. But, if you're ready to commit to a lifestyle change, a healthier and leaner body can be achieved. And it doesn't have to cost an arm and a leg nor does it have to involve drinking disgusting concoctions while fasting and feeling weak. As a matter of fact, the worst thing you can do is restrict calories by fasting. It puts your body in starvation mode and tells it to save fat.

The other day I made myself a berry, citrus, kale, apple, banana smoothie for breakfast. I couldn't finish it so put the rest in a tall glass, covered it with plastic wrap, and stuck it in the fridge. When I got home, it didn't look all the appetizing so I went to dump it out in the sink. I held the glass upside down and nothing came out. The kale and fruit sediment had apparently absorbed all the liquid and it all became kind of a solid mass. It was a great illustration for what happens in the colon when we don't consume enough liquid to keep things flowing. So, number one on the hit parade of products that we need for a total body cleanse is good, clean water. Sip water all day long. Set a water consumption goal. Increase it daily until you are drinking a healthy amount. An average sized woman needs about 70 ounces of water daily. Drink more if you're physically active.

Nature has provided all you need to keep your body healthy. Manufacturers cannot successfully duplicate what is already available. Fruit and vegetables help clean up your body just fine. The only caveat here is to add them slowly if you're not used to all that fiber. Add one serving each of a fruit and vegetable to your diet daily until you are eating healthy amounts. Kale packs a great nutritional punch. Citrus is a great fruit for cleansing your insides. What you want to avoid is twisting your gut up with too much too soon. Drink lots of water so you don't get clogged up like that mass in the glass I had yesterday. Make a good vegetable fruit smoothie and sip throughout the day. Add some ground flax seed to thicken and add fiber. Flax seed is a great source of Omega 3's and fiber and also has some anti-oxidant properties.

Digestion begins in the mouth. Chew well. Eat slowly. Make sure you're dining in a relaxed atmosphere. Avoid refined sugars and carbohydrates. Switch from coffee to green tea. Add some chamomile in the evening. Dandelion root tea helps clear the system so sip a cup in the afternoon. Have a nice salad for dinner. Make sure to include healthy greens like spinach. Leave out the iceberg lettuce as it has very little nutritional value. Use a basic salad dressing that has an olive oil base. Throw on a few walnuts for protein.

Transit time is important to keep track of so you know you are eating properly and keeping your engine clean. Every now and again, add some beets or some other "dye" to your diet so you can see how long it is taking for food to travel from one end to the other. Carrot juice is a favorite of mine. Experts differ on what constitutes a healthy amount of time for food to commute from to coast but 12 to 24 hours is average for someone consuming adequate fiber.

There's no magic bullet for detoxing or maintaining health. Stay away from recipes that involve putting Epsom salts in any open orifice. Don't spend good money on tinctures that promise quick results. Good nutrient rich food is all any normal body needs to get and stay as clean as nature intended.

By Kirsten Allen

By Stanley Hardin

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By Joshua Tucker

COPD is the abbreviation used for Chronic Obstructive Pulmonary Disease. It is also known in different names. For example, chronic obstructive lung disease (COLD), chronic obstructive airway disease (COAD), chronic airflow limitation (CAL) and chronic obstructive respiratory disease (CORD). It is a progressive disease which means it gets worse over time. It causes lungs problems and almost destructs them completely. This is one of the major causes of death in almost all the global nations. In USA, it is the fourth highest death cause disease. It is deadly and almost over than 82,000 people die every year due to this. Generally, the COPD life expectancy is very less and also it causes a large number of severe health problems in people. But, on the other hand, if it is detected early due to their early symptoms and also get it treated in its early stages, then the life expectancy can be greatly increased. If not, the sufferer's life will be greatly limited.

The most common symptom of COPD is breathing difficulty. It can be a huge disability that gets worse as this disease progresses. There are many techniques and exercises that help to decrease. Two of the most well known techniques are pursed lip breathing and diaphragmatic breathing. If you ever feel short of breath and you feel like you are suffocating, it helps to remember these quick and easy breathing tips. Sit and relax in a quiet and comfortable place, breathe in and out through your mouth going as fast as you need to, lower your head and shoulders and begin to slow down your exhalations. Repeat this a few times and you will feel a great deal of comfort as these exercises have been proven to help with breathlessness.

Smoking is one of the most biggest causes of COPD. Each year, three million people are dying as the result of smoking related diseases. Exposure to lung irritants such as dust, smoke, air pollution and other chemicals can also be causes for COPD. Quitting smoking can help but as there is no current cure to COPD, getting rid of cigarettes doesn't help much. It only reduces the risk factor by a little but of course, every little action counts towards the defeat of this chronic disease.

The Pathophysiology of COPD is not very easy to understand. Pathophysiology of COPD shows the structural changes in the airways, dysfunction of Cilia and inflammatory responses. It is these three things that lead to the blockage of airways. The inflammatory response of COPD is usually caused by too much smoking. It can also be caused by the inhalation of lung irritants such as pollens, air pollutants, smoke, dust and other chemicals.

Inhalers can be used to treat chronic diseases such as the first symptom of COPD- the chronic cough. The work that the inhalers do is that they push the medicine or drugs directly into the airways when you breathe in. Some people may get some benefits from using these inhalers but some might not. Some people use inhalers regularly and that might help to reduce shortness of breath and some just use it when they are experiencing troubles of wheezing and breathlessness.

Many people die from COPD every year. as there is no current cure for this disease, it is important that it is diagnosed in it's early stages. If you ever notice a sign or symptom that might mean you or someone you know could have COPD, it is important to contact a doctor of health care provider immediately. If this disease is discovered too late, the results can be deadly.

By Tomy Jose

What Is The Excimer Laser?

The Excimer Laser is actually a process using a broad beam of laser energy to be able to reshape the cornea. It has quite a bit of technical hardware and software required for this method, and also the electricity coming from the laser rapidly wore down all of the optical mirrors and lenses used in the procedure. As a result of continual fixes being made to the units, this got to be fairly pricey.

In 1998, the FDA approved a whole new selection of Excimer Lasers that employed a very accurate laser. All of these more recent Excimer Lasers employed a form of scanning system to discover the specific placement of the eye which really needed modification, and as soon as that point was determined, deliver the ray of energy to it. This method was actually a great deal more patient friendly, because there was indeed significantly less anxiety on the individual to remain perfectly still, because the piece of equipment calculated a person's eye defects on its own. It actually was far more accurate when compared to a laser
eye surgeon previously could possibly be plus didn't come along with as much deterioration than the prior lasers did.

Higher Speeds Lasers

Yet another advancement in LASIK is definitely the development of a higher speed laser. Throughout the 90's, laser devices would typically need to have between 30-90 seconds of being exposed, based on just how major corrections were. At this point, laser treatments need to have between 2-30 seconds of exposure. That's really considerable, specially when considering the fact that when the longer the cornea is subjected to this type of atmosphere, there can be increased assortment regarding results.

Utilizing Wavefront Technology

Wavefront technological know-how is an additional advancement in LASIK. Wavefront technology draws on a theory employed by astronomers for several years. Light is sent inside the patient's eyes, and also the light that is replicated back to the PC is in fact recorded. With such calculations, the laser eye surgeon will be able to identify virtually any errors or distortions in the individual's vision.

Utilizing this type of data, the computer could certainly create a 3-D map of the individual's eyes. The technological innovation has the ability of computing aberrations for example nearsightedness and also farsightedness, and halos and starbursts. Wavefront technology has generated exceptional final results. In VISX's FDA medical study, a year after the procedure, 98% of participants got 20/20 eyesight, or even better, not to mention did not really need eyeglasses or even contacts.

All-Laser LASIK

The most up-to-date advancement regarding laser eye surgery is all-laser LASIK, an entirely bladeless surgery. The iFS IntraLASE Femtosecond laser happens to be providing a lot more people the chance to have vision surgery who prior to this were advised they were not hopefuls. Step one with this eyesight procedure is the development of the corneal flap, that prior to this was initially carried out utilizing a microkeratome blade. While using the innovative technology, a laser is in its place employed in this stage, creating a a lot more correct flap faster.

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What is Inflammation?

 Inflammation is a natural process with the biological purpose to initiate healing by increasing circulation. It is a complex process involving both the immune system and vascular system and the interplay of various chemical mediators. Increased circulation brings white blood cells and nourishment to the site of injury or infection so that invading pathogens are killed and damage may be repaired. Characteristic signs of inflammation include pain (dolor), heat (calor), swelling (tumor) and redness (rubor).

When Inflammation Goes Awry:

While some inflammation is beneficial and appropriate for healing, chronic or excessive inflammation, serving no purpose produces damage. Chronic inflammation has a bad reputation because it is implicated in various disease processes including (but not limited to)...

- autoimmune diseases
- arthritis
- diabetes
- Alzheimer's disease
- atherosclerosis (hardening of arteries that leads to heart attack and stroke)
- ADD and ADHD
- allergies & asthma
- cancers
- inflammatory bowel disease

Soft tissue swelling and chemical mediators involved in inflammation can also irritate nerve endings, contributing to pain.

What is the Anti-Inflammatory Diet?

It is a well-known fact that different foods are metabolized differently, some promoting inflammation and others reducing it. The purpose of the anti-inflammatory diet is to promote optimal health and healing by choosing foods that reduce inflammation. If one can successfully control excessive inflammation through natural means (like through diet), it reduces one's dependence on anti-inflammatory medications that have unwanted and unhealthy side effects and don't solve the underlying problem. While anti-inflammatory medications (such as NSAIDs) are a quick fix to ease symptoms, they ultimately weaken the immune system by damaging the gastrointestinal tract which plays an important role in immune system function (1).

Anti-inflammatory Diet Basics:

In general, eat an abundance of fresh vegetables and fruits, whole grains, anti-inflammatory fats and nuts while limiting processed foods, meat protein, milk products, refined sugars, artificial colors/flavors/sweeteners and food sensitivities.

Vegetables:

Eat and Enjoy:

Enjoy an abundance of fresh vegetables and fruits in a variety of colors (preferably organic). Fruits and vegetables are full of vitamins, minerals, antioxidants and fiber which give the body the essential building blocks for health. Examples include beans, squash, lintels, sweet potatoes, cruciferous vegetables, avocados, dark leafy greens... There are so many choices! As for fruits, pineapple and papaya are particularly good because they are high in bromelain, a powerful natural anti-inflammatory. Fruits and vegetables also make great, healthy snacks.

Avoid / Limit:

Avoid produce that is not grown organically. Toxic chemical residues from herbicides and pesticides can remain and when ingested are foreign irritants to the system. Many crops in North America are also genetically engineered and are put on the market without rigorous scientific study to determine safety for human consumption. Independent research is finally being done to show toxic effects of consuming genetically modified organisms (2). Foreign DNA is randomly inserted into the genome of a crop. Examples include herbicide resistant corn and soy which are resistant to the herbicide Roundup, made by Monsanto. Roughly 90% of all corn and soy sold in North America is genetically modified. Also be aware of derivatives of genetically modified ingredients (such as corn starch and corn syrup etc.). It has also been suggested that consuming GMOs is a contributing factor to the rise in allergies as our bodies are recognizing these food substances as foreign (3). By choosing items with the "certified organic" label, you avoid both GMOs and toxic herbicides/pesticides.

For some people, vegetables in the nightshade family may pose a concern. Examples of nightshade vegetables include tomatoes, peppers, potatoes and eggplant. Nightshades contain alkaloids which are thought to exacerbate inflammation and joint damage in certain susceptible individuals with arthritis (though research is conflicting). Thus, for some individuals, limiting or avoiding nightshade vegetables may be beneficial.

Fats:
Eat and Enjoy:

Enjoy healthy, anti-inflammatory fats including olive oil, coconut oil, avocados, nuts, salmon and sardines. In humans, there are two essential fatty acids, alpha-linolenic acid (an omega-3) and linoleic acid (an omega-6). These are "essential" because they are required for good health but the body does not synthesize them. Omega-3 fats are anti-inflammatory. Omega-6 fats can be pro-inflammatory or anti-inflammatory (as it can be metabolized by two different pathways). Researchers suggest that keeping the ratio of omega-6 to omega-3 between 2:1 and 4:1 is best for health. The modern diet tends to be high in omega-6 as it is abundantly available in cooking oils. Thus, including rich sources of omega-3 is important (such as fish, flax and walnuts especially).

Avoid / Limit:

Fats to limit or avoid include margarine, butter, shortening, hydrogenated oils, trans fats, saturated fats, and milk fat. Omega-6 fats are very high in corn oil, safflower oil and sunflower oil. Trans fats are linked with inflammatory diseases (4).

Meat:
Eat and Enjoy:

In general, limit animal proteins because they tend to acidify the body and also promote inflammation. When selecting animal protein, enjoy fish, poultry (especially free-range and organically raised), lamb and omega-3 eggs.

Avoid / Limit:

Limit beef, pork, shellfish and factory farmed eggs. In general, grass-fed is superior to grain-fed. Avoid charred foods, smoked foods and cold cuts. Cold cuts contain nitrates and nitrites which promote cancer. Barbequed foods contain polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) which also promote cancer.

Dairy:
Eat and Enjoy:

Enjoy dairy substitutes in moderation (such as almond milk).

Avoid / Limit:

Avoid or limit dairy products in general. This includes milk, yogurt, cheese and ice cream. As we age, we lose the enzyme that digests dairy, resulting in lactose intolerance and inflammation. The milk protein, casein, is also acidifying which (despite what many people are brought up thinking) robs the bones of calcium.

Grains:
Eat and Enjoy:

Enjoy whole grains as opposed to refined grains. Refined grains are grains in which the germ and bran have been removed. This means there is loss of fiber, minerals and vitamins. In other words, the good stuff is removed in exchange for a longer shelf life. Some good examples of healthy grains include (organic) whole wheat/oats/bulgar/coucous, quinoa and whole oats (like steel-cut oats).

Whole grains are also a rich source of complex carbohydrates. Complex carbohydrates (as opposed to simple sugars) will prevent spikes in your blood sugar level. Sugar promotes inflammation.

Avoid / Limit:

Avoid or limit refined carbohydrates such as white bread, pastries, sweet things and pastas.

Nuts:
Eat and Enjoy:

Enjoy nuts and nut butters such as almonds, walnuts, sesame seeds, pumpkin seeds and flax.

Avoid / Limit: 

Avoid any specific nut allergies.

Beverages:
Eat and Enjoy:

Enjoy plenty of pure, filtered water (avoiding chlorine, fluoride and other contaminants which are irritants that promote inflammation). Other great choices are lemon water and herbal teas.

Avoid / Limit:

Avoid sugary sodas, fruit juice (with sugar added) and milk.

Spices:
Eat and Enjoy:

Many spices reduce inflammation. Some great examples are turmeric, oregano, rosemary, ginger, garlic and cinnamon. Bioflavenoids and polyphenols reduce inflammation and fight free radicals. Cayenne pepper is also anti-inflammatory, as it contains capsicum. Capsicum is often used in pain-relief creams.

Sweeteners:
Eat and Enjoy:

Enjoy stevia, molasses, maple syrup or honey as better alternatives for refined sugar.

Avoid / Limit:

Avoid refined sugar, fructose and especially high fructose corn syrup which promote inflammation. Avoid artificial sweeteners.

Other:
Eat and Enjoy:

Enjoy fermented foods such as kimchi, miso soup and sauerkraut. Fermented foods are probiotic and help to rebuild the immune system by supporting healthy microflora in the gut and to reduce inflammation. Fermented foods also tend to be easy to digest and are also factories for B vitamins.

Avoid / Limit:

In general, eliminate processed foods, artificial colors, artificial flavors and preservatives. Also avoid foods that you have a known sensitivity or allergy to as this promotes inflammation. Low grade sensitivities are easy to miss, so if you're unsure, have a food allergy test. Some of the most common problem foods include wheat (gluten), corn, soy, milk and nuts.

Everything we need for health, can be found in nature. We just need to choose well. If you need help and ideas of what to eat, there are plenty of anti-inflammatory diet recipe books available.

What Else Can You Do to Reduce Inflammation?

- Chiropractic care boosts immune system and reduces inflammation!
- Reduce exposure to environmental toxins (such as smoke)
- Reduce stress (5)
- Certain types of exercise reduce inflammation - specifically, long term, gradually progressive training, avoiding over-exertion (6)

1) Singh G & Triadafilopoulos G. (1999). Epidemiology of NSAID induced gastrointestinal complications. The Journal of Rheumatology, Supplement; 56:18-24.
2) Seralini, GE, Clair E & Mesnage R et al. (Sept. 2012). Long term toxicity of a Roundup herbicide and a Roundup-tolerant genetically modified maize. Food and Chemical Toxicology.
3) S. J. Khan, S. Muafia, Z. Nasreen and A.M. Salariya. (2012). Genetically Modified Organisms (GMOs): Food Security or Threat to Food Safety. Pakistan Journal of Science; 64(2):85-91.
4) Lopez- Garcia, E, Schulze, M & Meigs, J et al. (2005). Consumption of Trans Fatty Acids Is Related to Plasma Biomarkers of Inflammation and Endothelial Dysfunction. Nutritional Epidemiology; 135:562-566.
5) Cohena, S, Janicki-Deertsa, D & Doyleb, W et al. (2012) Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. Psychological and Cognitive Sciences.
6) Ploeger HE, Takken T, de Greef MH, Timmons BW (2009). The effects of acute and chronic exercise on inflammatory markers in children and adults with a chronic inflammatory disease: a systematic review. Exerc Immunol Rev. 2009;15:6-41.

Dr. Miron, DC, BSc(Hons) graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. Dr. Miron witnesses the benefits of chiropractic care every day in her North York chiropractic office. From pain relief to wellness care, chiropractic works!

By Dr. Elisabeth Miron

Nadine Masseron ND DN MRN is a registered naturopathic physician and nutritionist. She is dedicated to increasing awareness about the benefits of natural health.

By Nadine Masseron