Nutritional Supplements

Choosing the Best Supplement to Take
With thousands of nutritional supplements available, choosing the best supplements to take can be nothing short of overwhelming. It’s not only a question of the best supplements to take, but knowing how to identify which product is safest and most effective.

Nutrient Form: Read labels carefully to see what nutrient forms are included. These are listed in parentheses after the name of the nutrient. For some nutrients, there’s no special form to look for. Any kind of Vitamin C, for example, synthetic or natural, is acceptable. Vitamin E and beta-carotene, however, are another story. For these two ingredients, the natural forms are definitely superior. Minerals also come in various forms. 
Elemental minerals, such as those found in soil, are not readily absorbed, so manufacturers bind them to amino acids or other substances that our bodies are able to take in. These are known as “chelated” minerals, and have names like magnesium succinate, calcium citrate, etc. Magnesium when purchasing you should look for the Glycinate form, it is easier to absorb! B-vitamins you should look for the active form, methylcobalamin and cyanocobalamin (non-active form)

Dosage Level: Once you've confirmed that a product has the right forms of the nutrients you're looking for, the next step is to make sure the product has enough of those nutrients to actually improve your health. Some products boast a wide range of really good ingredients. Yet when you look at their labels, the amount of each ingredient is so small that it couldn't possibly have a therapeutic effect! Know the recommended dosages for key nutrients before you go shopping so that you can better identify the best supplements to take.  

At Back to Health Wellness Centre, we are committed to provide patients with the best quality health care. In keeping with this commitment, we only carry nutritional supplements which meet the highest standards for quality assurance. 

Companies such as: Douglas, Pure, CanPrev, Genestra, Seroyal, Thorne and AOR (Advanced Orthomolecular Research) meet these high standards and their products are available to purchase at our clinic.

Reputable Manufacturers: Nutritional supplements are big business, and thousands of companies are in the market. Solid, reputable nutritional supplement manufacturers formulate supplements based on scientific research, buy the best raw materials and pay independent labs to make sure their products meet label claims and contain no contaminants.

Price: We’re all looking to save money, but understand that price has some bearing on quality. Do not purchase dirt-cheap or mail-order brands without carefully studying labels and learning something about the company. Manufacturers of discount products have to save money somewhere, and they may do it by using inadequate dosages, improper nutrient forms or other cost-cutting measures.

Expiration Dates: Always look for an expiration date. While some nutrients, such as calcium and other minerals, maintain their potency for several years, others like vitamins B and C have a significantly shorter shelf life. 

Label Red Flags: Look for “red flags” on labels—sugar, artificial coloring and flavoring, preservatives, and additives such as shellac, chlorine and other chemicals should be avoided.

If you are unsure which nutritional supplement is best for you, please feel free to ask Dr. Barbara Rodwin or Dr. Kathy Van Zeyl.

Do you realize that some of the ingredients in many nutritional supplements are toxic and can actually because you harm?

“Excipients” in Vitamin Supplements
Excipients are substances other than the pharmacologically active ingredients which are included in the manufacturing process or are contained in a finished product. In many products, excipients make up the bulk of the total dosage form.”

Additives in supplements cause allergic reactions, impede absorption of the active form of the supplement (they can decrease absorption by over 65%!), cause cell death, have undesirable physiological effects and can cause many other health issues.  In many cases, an ingredient carries a negative connotation, so the manufacturer uses instead, a euphemistically derived alternative (such as “glaze” or “natural vegetable coating” for shellac).

CanPrev          
CanPrev's in-house research and development team and scientific advisory panel are composed of licensed natural healthcare practitioners, process and quality control engineers and functional experts in natural ingredients and nutraceutical manufacturing. All raw materials are sourced from trusted Canadian ingredient suppliers with whom they work directly to select only the finest quality raw materials from the best sources around the world. The Research & Development team carefully reviews each ingredient and it is given a Certificate of Analysis to ensure that it meets exact specifications for identity, purity and potency. CanPrev products are manufactured to exacting Good Manufacturing Practices (GMP) standards, in site-licensed facilities utilizing the most modern nutraceutical processing equipment. Every step of the way, stringent quality control measures ensure that the purest and freshest finished product is delivered to their customers. All formulations contain the most biologically active forms of nutrients (methylcobalamin vs. cyanocobalamin) at therapeutic levels. None of their products contain binders and fillers. 

AOR (Advanced Orthomolecular Research) Advantage
AOR is committed to researching the best that science and nature have to offer and has become a trusted leader in the natural health industry. By delivering the ‘right amount of the right ingredients to the right place at the right time,’ AOR offers a unique and truly orthomolecular approach to safe, effective and personalized nutrition for the future. Sourcing the right ingredients can sometimes be difficult, but AOR will not settle for less than the best. Every ingredient is third party-tested to ensure purity, safety and effectiveness. Each formula is meticulously quality controlled. AOR’s self-imposed standards are higher than any government-imposed standards or industry norms. When it comes to ensuring quality, it is often the most trivial of matters that matters the most, and this makes the AOR difference. AOR uses the most active forms of ingredients whenever possible in supplement formulations, and the high quality ingredients included in each formula are always dosed according to clinical research. AOR has become an innovative leader in the natural health industry because it delivers safe and effective health supplements of exceptional quality.

Genestra and Seroyal
Genestra/Seroyal ensures excellence through heavy investment and commitment to stringent Quality Assurance. The UNDA, GENESTRA BRANDS™, Pharmax and Wobenzym brands go above and beyond to ensure the highest quality dietary supplements, imposing rigorous manufacturing standards from start to finish. From the raw materials used for manufacturing of the products, to the preparation, bottling and storage, the Seroyal Quality Assurance team ensures stringent process adherence. All Seroyal dietary supplements are compliant with FDA and Health Canada Good Manufacturing Process (GMP) requirements.  Genestra/Seroyal is also NSF certified. Facilities include various ISO (International Organization for Standardization) accreditations – the global manufacturing standards that ensure quality, environmental friendliness, safety and reliability. 

Thorne
Thorne knows the purity of a supplement's raw ingredients makes the difference between an effective, well-tolerated product and an inferior, poorly absorbed one that may even cause allergenic reactions. This company’s commitment to using the purest ingredients possible is nothing short of obsessive. Thorne Research, for more than 25 years, has been the standard by which companies in the industry are judged for product purity. Practitioners rely on Thorne as the company they trust for their extremely allergic, chemically sensitive, and immune-compromised patients.

Magnesium

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Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant. 

Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys. 

Magnesium is important for people with diabetes, cardio-vascular disease, osteoporosis, muscle tension, muscle cramping, restless legs, and many other conditions.

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Seasonal Affect Disorder

What is Seasonal Affect Disorder (SAD)?

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Seasonal affect disorder (SAD) is a cyclic, seasonal disorder which can cause depression, anxiety, increased need for sleep, difficulty concentrating and over eating, especially sweets and carbohydrates, which can result in weight gain.

It is unknown exactly what causes seasonal affect disorder, although decreased sunlight is thought to be a major cause. SAD is more common in Northern countries where there is a major decrease in the amount of sunlight in the winter months.

Age is another factor. Very few people under the age of 20 are affected by seasonal affect disorder. It is also suspected that changes in the levels of some hormones (increased melatonin levels and decreased serotonin levels) experienced in the winter may also contribute to SAD.

It is difficult to diagnose seasonal affect disorder because it could be another form of depression that happens to coincide with the winter months. There is usually a requirement for depression in the winter months for a minimum of 2 consecutive years with a lack of depression at other times of the year for SAD to be diagnosed.

Seasonal affect disorder is usually treated with light therapy. Sometimes medication and psychotherapy are also used to treat it.

Exercise and getting outside in the sun can also help.

SOME SYMPTOMS OF SEASONAL AFFECT DISORDER
• Anxiety and depression
• Loss of energy
• Social withdrawal
• Increased sleep
• Overeating
• Weight gain
• Difficulty concentrating

Lights

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The ideal way to treat this form of depression is to get some outdoor exercise on sunny days.

When this is not possible light therapy may be used. Light therapy involves exposure to very intense infrared light.
Damage caused by ultraviolet (UV) light is avoided by filtering out the UV light.

New research shows that specific wavelengths of light are more effective at treating SAD than others.

Insomnia

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One of the side effects of light therapy can be insomnia. If light therapy is performed too late in the day it can keep you up at night.

Some people suffer from reverse seasonal affect disorder or “Summer SAD”. This occurs in the summer and is related to heat instead of light. Summer SAD results in insomnia, irritability and a loss of appetite instead of oversleeping, lethargy and overeating.

To avoid problems with insomnia you should avoid large doses of light later in the day. The room you’re trying to sleep in should be quiet and at a comfortable temperature.

Daily exercise early in the day and avoiding large meals and excessive fluid later in the day should also help.
If insomnia is still a problem there are some other natural techniques such as the cold abdominal wash and breathing techniques can also be very helpful

Headaches and Migraines

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Chiropractic aids in alleviating headaches and migraines.

If you have a headache or migraine, you're not alone. Nine out of ten Canadians suffer from headaches. Some are occasional, some frequent, some are dull and throbbing, and some cause debilitating pain and nausea.

What do you do when you suffer from a pounding headache or migraine? Do you grit your teeth and carry on? Lie down? Pop a pill and hope the pain goes away? There is a better alternative. Research studies show that chiropractic spinal adjustments - the primary form of care provided by Doctors of Chiropractic - may be an effective treatment option for tension headaches and headaches that originate in the neck, face or jaw.

It is advised to have a biomechanical exam to determine the cause of your headaches or migraines. After this exam, Dr. Barbara Rodwin will often adjust these regions. Recommendations  such as  massage, food testing, supplements, changes to sleeping positions, proper pillows, ergonomic changes, mouth guards, x-rays, neurological consult, stretching and strengthening the involved areas, may also be suggested. Headaches or migraines are often caused by many factors combined and these all need to be addressed to help resolve the issues.

HEADACHES AND MIGRAINES ARE MULTI-FACTORIAL. THEY CAN ORIGINATE IN THE JAW, FACE, NECK AND SHOULDERS. 

Nutritional Supplements for Headaches and Migraines


Dr. Barbara Rodwin will determine from nutritional analysis if nutritional supplements are required to aid a patient in alleviating their headaches &/or migraines.

Some of the nutritional supplements that Dr. Rodwin may suggest are: magnesium, fish oil, coenzyme Q10, melatonin, Vitamins B, C, D, and E. A Daily Food Analysis is completed to determine the deficiencies. 

Food Sensitivities:
Also, foods can trigger headaches and migraines. Dr. Rodwin may suggest testing for this. 

Massage therapy for headaches and migraines

Trigger points in the neck and shoulder muscles contribute to headaches

Massage therapy is very effective in reducing the trigger points (knots) in the muscles that are involved with headaches and migraines. Tension builds in our bodies every day due to stress; positions we put ourselves into when we work, sleep and perform everyday activities; from old injuries/accidents and falls. This tension causes the muscles to shorten and build up these knots. Massage on these areas can aid in resolving the knots. Also the Active Release Technique is effective to reduce these adhesions.  After a massage the joints of the spine often need to be addressed as well to restore the alignment to the vertebrae that are pinching the nerves which cause the headaches/migraines. Ask your massage therapist about this.

CATS (cranial adjusting) technique for headaches/migraines

The cranium or bones of the skull can go out of alignment when we undergo a vigorous shake, bang your head on a trunk or shelf, whiplash, and fall and hit our heads. Dr. Barbara Rodwin can evaluate the motion and condition of these skull bones. If there is a bump, or other changes to these skull bones Dr. Rodwin can adjust them to aid in resolving the headaches and migraines.

Ask for your skull or head to be examined!

Acupuncture for Headaches and Migraines       

                 

Clinical research indicates that acupuncture is very effective for headache/migraine sufferers. In a study published in the issue of Cephalalgia, scientists evaluated the effectiveness of acupuncture in the treatment of migraines and recurrent headaches by systematically reviewing 22 randomized controlled trials. A total of 1,042 patients were examined. It was found that headache and migraine sufferers experienced significantly more relief from acupuncture than patients who were administered "sham" acupuncture.  

In another study, published in the June 2003 Issue of Medical Acupuncture, doctors found that acupuncture resulted in the resolution or reduction in the frequency and severity of cluster headaches, and a decrease or discontinuation of medications. It was concluded that Acupuncture can be used to provide sustained relief from cluster headaches and to stimulate adrenal cortisol to aid in discontinuing corticosteroids. 

The Ankle

The ankle consists of three bones: the tibia, fibula and talus. Together these bones connect to a form a socket which allows for movement of the ankle joint. The three bones are connected by ligaments that keep the joint stable. Muscles and tendons surround the ligaments and provide motion of the ankle joint when we perform daily activities such as walking.

Our ankles are capable of four main movements: dorsiflexion (when our toes point upwards), plantar flexion (when our toes point downwards), provided by the talocrural joint and inversion (tilting of the ankle inward) and eversion (tilting of the ankle outward), provided by the talocalcaneal (also known as the subtalar) joint. 

Normally our ankles are able to function as shock absorbers so minimal stress is placed on our ligaments. In the case of an inverted ankle sprain (one of the most common sprains in active populations) ligaments can be torn or stretched due to extreme forces. However, there is a lot you can do in order to prevent and reduce your chances of an ankle sprain including:

1. Achilles Tendon Stretching –A tight Achilles tendon can predispose an individual to an ankle sprain, as it limits the amount of dorsiflexion required for normal gait patterns. Individuals with a tight Achilles tendon need to adequately stretch when participating in physical activity.
2. Strength Training – To prevent ankle sprains it is important maintain joint stability by keeping the muscles and tendons that surround the joint strong.

3. Neuromuscular Control- Individuals who suffer from chronic ankle instability need to adapt by learning to control their ankle motion on uneven surfaces and this can be achieved by incorporating training sessions on balance equipment such as a bosu ball.

4. Footwear – Selecting the proper footwear for your daily activities is essential such as running shoes that are designed for straight ahead activities compared to tennis shoes that are designed for activities that require a lot of lateral movement.

Treatment and care of an ankle sprain within 48 hours is also important (remember R.I.C.E)

• Rest: Reduce and stop activity for minimum 48 hours

• Ice: Use an ice pack for 20 minutes’ (up to once an hour) to reduce swelling and inflammation)

• Compression: Support the injured area to reduce swelling and add protection

• Elevation: Use a bench, stool or pillow to keep the area elevated

Achilles Tendon Stretch 

Here is a good stretch for the Achilles tendon that goes toward prevention of ankle injuries.

1. Stand about 2 feet from a wall, and place your hands on the wall at about shoulder height
2. Step back with the leg you want to stretch. Keep the leg straight, and press your left heel into the
floor with your toe turned slightly in.
3. Lean forward, and bend your other leg slightly. Feel the stretch in the Achilles tendon of your
back leg. Hold for at least 15 to 30 seconds.

The Lymphatic System

Your Lymphatic System

Is your body draining wastes properly?  Although we’re all familiar with the role of blood and the circulatory system in delivering nutrients to our cells, less attention has been paid to the system that drains wastes from our cells: the lymphatic system.

Your lymphatic system involves a complex interplay of lymph nodes and vessels (mainly in the neck, armpit and groin) and includes tissue in the thymus, spleen, appendix and lining (mucosa) of the digestive and respiratory tract.  This system works hard to drain metabolic wastes and toxic particles from the body. Lymphatic tissue also serves as a central “hub” for immune activity, allowing lymphocytes to collect, concentrate, and fight foreign invaders such as bacteria and viruses.

The lymphatic system does not have an independent “pump” (compared to the heart and blood circulation) and is reliant on osmotic pressure and contracting muscle to push fluid and wastes through the system.

Signs of impaired lymphatic flow include:

• Chronic and recurrent sinusitis, bronchitis, yeast and other infections
• Persistent fatigue from impaired toxin clearance
• Chronic inflammation and pain
• Cellulite and edema (swelling in the upper and lower limbs)
• Fibrocystic breast lumps and tumours
• Acne and Impaired wound healing

If you suspect your lymphatic function may be compromised and would like to get things back in check, talk to our Naturopathic Doctor, Dr. Kathy Van Zeyl for more information.

How can we support lymphatic drainage?

Simple manual techniques such as lymphatic massage and Chinese cupping therapy which can be performed by our Registered Massage Therapists and Naturopathic Doctor respectively. 

Also you can include techniques such as: dry skin brushing, hot/cold contrast showers and exercise to enhance drainage of the vessels and clear lymphatic fluids.

Lymphatic Drainage Massage

Lymphatic drainage massage helps to allow our body’s natural drainage and pump system to function at its best, helping to decrease our pain and heal us easier and faster. It’s also important because our lymphatic system can become backlogged from the mechanical stress imposed by an injury. Lymphatic drainage massage helps to take some of the pressure off the lymphatic system. Think of the drain in your bathtub getting clogged with hair; in essence, lymphatic drainage massage unclogs the drain and allows the water to resume draining naturally.

It is always good to prepare self-care plan in case of an accident. Injuries are unpredictable, but how you choose to plan your recovery is up to you. Recover faster and return to your activities with the help of one of the Back to Health Registered Massage Therapists.

Acupuncture, Ascupressure and the Laser for the Lymphatic System

Chronic sinusitis affects over 40 million Americans a year. It is the most common chronic condition in the United States today. Bacteria, fungi, viruses, protozoa and environmental conditions, such as molds, can cause sinusitis. It is important to combine a number of suggestions to aid in resolving issues with the sinuses and the lymph system.

When used in tandem with standard Western treatments, alternative therapies such as acupuncture, acupressure, the laser and dietary changes may spell significant relief for patients battling chronic sinusitis, a study suggests. (March 2012 Archives of Otolaryngology)

Lymphatic acupressure, acupuncture and the laser are methods used to stimulate specific Lymphatic nodes by breaking the particles which then activates the entire lymphatic system. Treatment with acupuncture can aid in re-routing the lymph flow around blocked areas into more centrally located lymph vessels or gently clears the congestion of the lymph vessels and nodes that eventually drain into the venous system.

The use of a combination of any of these methods will encourage the body’s lymph fluid to drain to the major lymph node stations within the body to stimulate the detoxification and purge of the body retained fluids.

Everyone can benefit from these treatments:

1. Athletes can accelerate the removal of lactic acid from their muscles, and have faster recovery from strenuous competitions, work outs and training.

2. Surgery patients can accelerate the reduction of swelling, pain, bruising, infections, and speed up the healing process. Cancer patients can benefit from these treatments.

3. Allergy sufferers can reduce the frequency of reactions and headaches.

4. Everyone can improve digestive and colon health, reduce water retention and edema (swelling), have healthier looking skin, and improve overall health.

By getting regular lymphatic treatments, the immune system is boosted. Keeping the body clean leaves less debris for microorganisms to attach to and invade the body as a virus. It is like cleaning food crumbs off of the kitchen counter to keep away the bugs!

If you have any questions about these treatments feel free to ask Dr. Barbara Rodwin, Doctor of Chiropractic or Dr. Kathy VanZeyl, Naturopathic Doctor