Good Health News - June 2015


GOODHEALTHNEWSJune 2015Volume 7 - No.8IN THIS ISSUEPg. 1Health Talk: Benefits of ColdShowersPg. 2Why You Should DrinkWaterPg. 3Tips On ManagingFibromyalgiaPg. 4Benefits ofPeppermint LeavesLife ProgramPg. 5Strawberry LemonSmoothie RecipePg. 6Our Brand New VitaPlusProgramHEALTH TALK: BENEFITS OF COLDSHOWERSHealth in Motion director Natan Gendelman talks about how to maintain ahealthy & balanced lifestyle.The benefits of cold water havebeen discussed in almost every religiousholy book. Christian baptismsare performed in cold water, and evenProphet Muhammad and Hippocratesadvised that cold water is beneficialfor those who are sick in order toboost their immune system. Even inmodern day, when a child is sufferingfrom a severe fever, paramedics willplace them in a tub full of cold water orice in order to reduce their body temperature.So what exactly happenswhen you submerge yourself in coldwater? There are two main processes:• First, when our bodies are hit bycold water, vasoconstriction (narrowingof the blood vessels) occurs.This restricts our blood flowalong the surface of our skin in orderto retain body heat deeper inour tissues. The body does this toregulate itself so we don’t get cold.• Immediately after vasoconstriction,vasodilation (widening ofthe blood vessels) will occur.This is to increase blood flowto maintain our body’s warmth.This process of constriction to dilationunder the effect of cold wateris basically similar to a huge massagefor the vessels and tissues insidethe body. In addition, it’s like abig shake for your immune systemto wake up and defend your body.However, this doesn’t mean thatyou should jump into cold water rightaway. If you decide you want to starttaking cold showers, you must doit gradually. Every morning, start byjumping into the shower using hot waterand then finish off using cold water.Never do this on a full stomach,because digestion takes a lot of workand energy for your body. It’s best ifyour body is not busy with digestingyour food so you can get the full benefitsof a cold-water shower. This is whyit is ideal to shower in the morningsbefore you have had anything to eat.As you gradually get comfortable withswitching from hot to cold water, youcan stop taking hot showers altogetherand only take cold ones. Good luck!l1

WHY YOU SHOULD DRINK WATERYour body is composed of about 60% water. The functionsof these bodily fluids include digestion, absorption,circulation, creation of saliva, transportation of nutrients,and maintenance of body temperature. Throughthe posterior pituitary gland, your brain communicateswith your kidneys and tells it how much water to excreteas urine or hold onto for reserves. When you’relow on fluids, the brain triggers the body’s thirst mechanism.Unless you are taking medications that make youthirsty, you should listen to those cues and get yourself adrink of water, juice, milk, coffee -- anything but alcohol.Cells that don’t maintain their balance of fluids and electrolytesshrivel, which can result in muscle fatigue. Whenmuscle cells don’t have adequate fluids, they don’t workas well and performance can suffer. Drinking enough fluidsis important when exercising. Body fluids transport wasteproducts in and out of cells. The main toxin in the body isblood urea nitrogen, a water-soluble waste that is able topass through the kidneys to be excreted in the urine. Yourkidneys do an amazing job of cleansing and ridding yourbody of toxins as long as your intake of fluids is adequate.When you’re getting enough fluids, urine flows freely, islight in colour and free of odour. When your body is not gettingenough fluids, urine concentration, colour, and odourincreases because the kidneys trap extra fluid for bodilyfunctions. If you chronically drink too little, you may be athigher risk for kidney stones, especially in warm climates.Adequate hydration keeps things flowing along yourgastrointestinal tract and prevents constipation. Whenyou don’t get enough fluid, the colon pulls water fromstools to maintain hydration -- and the result is constipation.Adequate fluid and fibre is the perfect combination,because the fluid pumps up the fibre and acts like abroom to keep your bowel functioning properly. The keyto this summer is to stay hydrated and healthy! Makesure to frequently drink when you can to beat the heat.WANT TO SUBSCRIBE?Good Health News publishes articles about curent health issues. The material in this newsletter isnot copyrighted, and may be reproduced and shared with family and friends. Articles in GHN are forinformational purposes only. If you have a health condition, please consult your physician or health careprovider before following any advice. Good Health News is published by the Health in Motion RehabilitationClinic, Toronto, Ontario, (416) 250-1904, Previous issues of GoodHealth News are posted at: www.healthinmotionrehab. com. If you would like a subscription, or a copyof past issues, feel free to contact us. We hope you enjoyed this issue!-The Health in Motion Teaml 2

TIPS ONMANAGINGFIBROMYALGIAFibromyalgia is a chronic condition that is characterizedby widespread pain, tender points throughout the body,fatigue, and a number of other symptoms. According tothe National Institute of Health, 5 million American adultssuffer from fibromyalgia (80% to 90% being women). Accordingto most medical experts, the cause of fibromyalgiais still unknown and is difficult to treat; however, it ispossible to help alleviate some symptoms through properdiet. Although there is no proven eating plan that can helpfibromyalgia go away, some people have reported feelingbetter after eating certain foods and, consequently,worse after eating others. It’s best to keep a food diaryand record what reactions, if any, you have after eatingcertain foods. There is no template for the perfect diet,since everyone’s body is different and will require differentfoods. That being said, here are a few general foodtips to follow that may ease fibromyalgia symptoms:• Avoid Processed Foods & Additives: Almost half offibromyalgia patients also suffer from IBS (irritablebowel syndrome), and so eating food that has beenheavily processed and contains many chemicals andpreservatives can trigger a flare-up and worsen fibromyalgiasymptoms. It’s best to always eat freshfoods that are local to where you live. And if possible,always choose organic foods to avoid those nastypesticides! Food additives, such as MSG (monosodiumglutamate), nitrates (found in many lunchmeats), and artificial sweeteners (i.e. aspartame) canincrease sensitivity to pain, so avoid these as well.• Ditch Caffeine: It is tempting to combat fatigue andinadequate sleep with stimulants like coffee, teas,and sodas; however, the initial energy boost you getis not worth the crash afterwards. According to Dr.Michael McNett, Director of the Fibromyalgia TreatmentCenters of America, “The problem with caffeineis that the ‘up’ is relatively brief and transient,”he says. “And it’s followed by substantially longer anddeeper sedative effect.” For those suffering from fibromyalgia,“They are starting off from a point of fatigue,so the sedative qualities are amplified -- leadingto a much deeper and long lasting sense of fatigue.”• Stock Up On Antioxidants: Eating a diet rich in fresh,raw fruits and vegetables is something everyoneshould do, but those suffering from fibromyalgiamay especially benefit from eating these antioxidantrich foods. Some researchers believe that oxidativestress may be one cause for fibromyalgia symptoms,so eating foods packed with vitamin C, A, andE and other phytonutrients will help fight damagingfree radicals, which can lead to oxidative stress,and subsequently ease fibromyalgia symptoms. Fora small percentage of fibromyalgia sufferers, nightshadevegetables (i.e. tomatoes, potatoes, eggplants,etc.) can cause flare-ups of pain. If this is the casefor you, then avoid eating these nightshade veggies.• Eat Omega-3 Fatty Acids: This healthy fat helps reduceinflammation, joint pain, morning stiffness, and lowersrisk for cardiovascular disease! Omega-3 fatty acidscan be found in a wide variety of nuts and seeds (i.e. almonds,walnuts, flaxseed, chia seeds, etc.). At the sametime, it is best to avoid foods that are high in unhealthyfats, such as fried foods, red meat, cheese, and wholemilk, which are harder for your body to break down.l3

BENEFITS OF PEPPERMINT LEAVES• Indigestion & IBS: The menthol present in peppermintleaves acts as a natural muscle relaxant, which is excellentfor soothing upset stomachs, and other irritablebowel syndrome (IBS) symptoms such as, bloating,gas, diarrhea, and indigestion. According to theUniversity of Maryland Medical Center, some studiessuggest that peppermint may even have antibacterial,antifungal, and antiviral properties. Brew up a cupof peppermint tea or even chew on the leaves nexttime you experience any of these stomach problems.• Asthma & Cough Relief: Peppermint leaves containantioxidants that provide immunity supportby cleaning up the negative effects of free radicaldamage. One of these, rosmarinic acid, has antiinflammatoryproperties and also helps relax thesmooth muscles of the respiratory tract, whichmakes for easier breathing. This can help relieveasthmatic symptoms, sore throats, and dry coughs.• Tension Headache Remedy: Peppermint can be usedas a remedy for tension headaches because it helpspromote better blood flow when applied. Headachesand migraines are associated with poor blood flow sopeppermint helps to naturally open up and close theblood vessels. It also allows more oxygen to enter thebloodstream by opening up the body’s sinuses. Applyone drop of peppermint essential oil to the foreheadand temples, to help alleviate tension headaches.Note: Always use essential oils in small amounts, especiallywhen applying them topically to the skin. If youhave sensitive skin, dilute peppermint oil with a carrieroil before applying to avoid negative skin reactions!When preparing peppermint tea, always use loose tealeaves for best results! Also, consult your health careprovider if you are on any medication before taking anyherbal supplements to prevent unwanted side effects.LIFE PROGRAMOur daughter, Maggie,was diagnosedwith Cerebral Palsywhen she was 17months old, though weexpected this diagnosismuch sooner. In thefour weeks that we’vebeen here, Maggie andwe have learned somuch and she has accomplishedamazing things. She can roll, sit and crawl – all thethings that she tried her best to do before but not properly. Shecan now transition from the floor to sitting, to being on her knees,to standing and she is even taking steps with very little supportboth with and without a walker. We were told to get a wheelchairbefore we came! Overall, we can’t say enough about Natan andthe staff here at Health in Motion. From functional rehabilitation,to massages, communication and diet advice, they have it all covered.We’re so grateful God led us here to support our little Maggie.Thank you so much!Mini ProgramFor: kids 0-12 & 12-16 with CP, ABI or stroke Frequency: 2times a week, 2 hours/day Duration: Ongoing as neededMaxi ProgramFor: kids 0-12 & 12-16 with CP, ABI or stroke Frequency: 5times a week, 4.5 hours/day Duration: 4 weeksContact us if you are interested in booking for 2015.For more information, visit our something you’d like to share?E-mail us! We’d love to hear from you. Send your stuff + Amanda, Nashville, TN,

STRAWBERRY LEMON SMOOTHIE RECIPEEvery kid loves cold smoothies during the hot summer months; however, when we buy them fromrestaurants or other fast food chains, they can be packed with sugar and other processed sweeteners.For a healthier alternative, try making your own smoothies at home using fresh fruits and veggies!They’re delicious and you know exactly what’s going into them. Here’s a great recipe to start out with:Ingredients:• A few handfuls of beet greens• 1 cup strawberries (or other berries of yourchoice), frozen• 1 lemon, squeezed• 2 bananas, sliced and frozen• water• 1 tablespoon of raw honey (optional)Instructions:1. Blend the beet greens and some water in your blender firstto get a smooth consistency. Then add the berries, bananas,honey, lemon juice and blend together until smooth. The originalrecipe is from the Raw on $10 A Day (Or Less!) blog.Health Benefits:Beet Greens: Beet greens are packed with protein,phosphorous, zinc, fiber, vitamin B6, magnesium, copper,manganese, vitamin A, vitamin C, vitamin K, calcium,and iron just to name a few! These veggies are great formaintaining healthy bones, protecting cognitive functioningof the brain, strengthening the immune system, andmay even reduce your risk for cancer and heart disease.Lemons: Lemons are rich in vitamin C, which helpsmaintain a healthy immune system and can be usedto treat fever and cold symptoms. Lemons help keepthe eyes healthy, aids in digestion, strengthens bloodvessels, and much more. Because of its strong antibacterialproperties, lemons may help fight off deadlydiseases such as malaria, cholera, typhoid, etc.Bananas: Not only are bananas sweet and deliciousdue to it being rich in natural sugars, but they are alsoeasily digestible. When you’re suffering from intestinalissues such as vomiting, nausea, or diarrhea,bananas will provide you with calories and replenishyou with necessary nutrients, such as potassium,without being too heavy on your digestive system.l5

WHAT IS VITAPLUS PROGRAM?VitaPlus therapy is an all-natural treatment for people suffering from chronic illnesses, which activates the body’s innateability to regenerate healing through a completely organic and vegetarian diet, juicing, natural supplements and vitamins,detoxification and cleansing. Based on osteopathy manual practitioner Natan Gendelman’s extensive experience of successfullytreating various conditions, such as cancer, arthritis, fibromyalgia, asthma, irritable bowel syndrome, Crohn diseaseand so on, the VitaPlus methodology and program is based on a whole body approach which reactivates the immunesystem and develops an environment in which diseases cannot survive.It Consists Of:• Entirely organic and vegetarian diet plan, including juices,meals and snacks• Up to 5 litres of fresh pressed juice daily• Biologically-natural nutritional supplements and vitamins• Detoxification and cleansing• Massage therapy• Health coachingVitaPlus ApproachWe see the body as a single unit of function, which encompassesthe mechanisms and ability to heal itself. Our treatmentreactivates and boosts the immune system, whichfights and kills diseases.How Do We Do ThisVitaPlus treatment is a full intensive detoxification andcleansing regimen focused on restoring and reactivating thebody’s ability to heal itself.l6

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