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Water is the foundation and truly the lifeblood of our health.
It is essential to sustain life, and assists in everything from our digestion to brain function. But, there are a lot of surprising ways water can help us maintain our health that we’ve maybe never considered.
Here are 10 things to know about how water keeps us healthy and how you can keep our drinking water safe:
Say goodbye to 8 cups a day
So how much water do we really need to drink? Gone are the days of the “8 cups of water per day” rule.
In fact, the Dietitians of Canada recommend approximately 12 cups (3 L) for men over 19 and ~9 cups (2.2 L) daily for women over 19 years of age. However, this is the total recommended fluid intake which includes other beverages as well as high-water-content fruits and vegetables.
While this is a good guideline to start with, it’s also important to note that factors such as activity level and humid climates will increase our need for water.
As we lose more sweat with activity and in warmer temperatures, it’s important to replace the fluid in our body more frequently.
Drink up before you drive (water that is!)
It turns out that a hydrated driver is a better driver.
A 2015 study from Loughborough University studied the effects of dehydration on drivers. The conclusions were that dehydration significantly affected a driver’s cognitive and motor skills.
According to the study, when drivers were mildly dehydrated, they were more likely to make errors such as lane drifting and late braking.
Since our brain is primarily made of water, ensuring adequate hydration will help to keep it functioning at its best and as indicated by this particular study – help you stay safe on the road!
Some like it hot
Can the temperature of your drinking water really make a difference in your health? Some believe that it can.
Drinking your water tolerably hot can aid in digestion, improve circulation and even relieve nasal congestion.
Try drinking your water at a higher temperature, plus adding a little fresh lemon juice to it will give it an extra boost for your digestive health while keeping you hydrated.
Others like it cold
Just as the temperature of your drinking water is important, so is the temperature of your shower.
While it may not seem appealing to start your day with an ice-cold shower, the benefits may cause for pause!
Taking a cold shower touts significant health benefits including improved circulation, quicker post-workout recovery (think like an Olympian!), better sleep and a stronger immune system.
One 2015 study found that participants who took a cold shower had 29% less sick days than those who didn’t.
If you’re not ready to commit to a full cold shower, you can still reap some of the rewards by turning the temperature down just before you get out.
Are you bottled in or tapped out?
Is “clean” bottled water really all it’s cracked up to be? The bottled water industry really wants you to think so.
Bottled water manufacturers lead us to believe their water is coming from a pure mountain spring, when in fact, over 25% of the sources are using a municipal supplier.
Translation: it’s not a whole lot different than your tap water.
The other major concern with bottled water is the plastic packaging which often contains harmful chemicals such as phthalates; an endocrine disruptor that has documented negative effects on our health and hormones.
And while most bottles are recyclable, it is estimated that only 14% of bottles are recycled.
The bottom line on bottled water: Bottled water isn’t any safer than tap water. Save your dollars and use a reusable, preferably glass vessel to fill up and drink from, and to keep the environment – and your health safe.
Want to know more about the safety of bottled water? Read more in this CBC News Report.
Go alkaline – your bones will love you for it
Some swear that alkaline water is the key to health, while others say it’s not worth the hype. The verdict, however, is entirely dependent on your body’s unique needs.
At a basic level (pun intended), alkaline water has a much lower acidity than tap water and also contains a higher amount of essential minerals such as calcium, silica, magnesium, and potassium.
Drinking alkaline water is reported to have a positive effect for those with osteoporosis, as well as on pancreatic beta cells due to its higher mineral content and antioxidant effect.
You can go too neutral
While there can be significant benefits of alkaline drinking water for some, there can also be negative side effects for others.
Drinking water with a lower pH level changes the stomach’s natural acidity. This change of stomach acidity can lead to a condition called alkalosis. Side effects this condition can include nausea, vomiting, muscle twitching, and extreme confusion.
Check with your Naturopath to decide if alkaline water would be a helpful addition to your health routine.
Float your worries away
You don’t always have to drink your water to receive health benefits from it! Floatation therapy is a growing trend citing benefits from improved creativity to stress reduction.
A typical floatation therapy session involves entering a sensory deprivation chamber filled with water and an abundance of medical grade Epsom salts. Participants put in earplugs and then simply lie back and relax.
After a typical 60-90 minute session, participants report a significant reduction of stress.
A Swedish research study concluded the same, citing significant beneficial effects for those with sleep difficulties, difficulties in emotional regulation, and depression.
Our water sources are on the decline
It’s easy to take our drinking water for granted when we can literally just go to our tap and get fresh water on demand.
However, our water sources are becoming increasingly more limited and contaminated on a global level. Without change, we run the risk of relying on polluted drinking water that can make us sick.
We can do our part to keep our water safe by reducing or eliminating widely used chemicals such as fertilizer and toxic cleaning products in our homes.
Regular car maintenance can also eliminate oil and antifreeze leaks that run off into our water system.
Small changes to our lifestyle can help us maintain the safe drinking water that does so much to keep us healthy.
Stop the salt insanity!
Every winter, folks in colder climates salt their roads, sidewalks, and driveways to prevent slips and falls.
While this may be good for keeping us upright as we navigate the icy conditions, this salt doesn’t just disappear into thin air. It ends up in our lakes and streams AND our drinking water.
The consequence? High amounts of salt in our water can harm or even kill aquatic animals and plants which affects overall water quality. In addition to this, drinking water with a higher salt content can be dangerous for those with hypertension.
To reduce the harm to our water supply, use salt more sparingly if not at all. In cooler temperatures (-10C or lower) try switching to sand instead.
Hopefully, we’ve shed some light on all the ways water touches our life, our environment, and its health benefits.
Health Canada advises, along with many nutrition professionals, “that a healthy and balanced diet can provide most people with the nutrients essential for good health.” 
Does that mean that if we eat a “healthy and balanced diet”, that we’ll be meeting all the Dietary Reference Intakes (DRIs) and we’ll be safe from nutritional deficiency?
Or do some of us follow this recommendation and still have a nutrient deficiency – and not even know it?
According to the latest Health Canada Community Survey (June 2017), Canadians as a population are not as well nourished as we may think.
Fruit and vegetables contain a range of beneficial nutrients, such as vitamins, minerals, fibre, antioxidants and other phytochemicals. Consumption of at least 5 servings per day is linked with a reduced risk of various diseases, including cancers and heart disease. 
Therefore, fruit and vegetable consumption is considered a healthy behaviour, and a good indication of the overall diet and nutritional quality of a population.
However, in data from the 2017 survey, less than a third (30.0%) of Canadians aged 12 and older reported that they ate the recommended number of servings.
Given the rather significant shortfall in Canadians reaching their “5-a-day”, it’s not surprising that there are a number of nutrients reported to be lacking in our diets.
With the overall lack of adequate fruit and vegetable servings, along with soil depletion, over-processing of food, and treated water…well, it’s no wonder that many of us are lacking in a number of key nutrients that we once attained easily and ought to supplement.
For example, today you would have to eat 4 carrots to get the full amount of Magnesium available that was in just one carrot 80 years ago. Unfortunately, you’re not eating your grandmother’s carrots anymore!
Vitamin A is a fat-soluble vitamin that helps maintain normal vision and keeps your immune system, skin, and eyes functioning at their best.
More than 35% of Canadians age 19 and over consumed vitamin A in quantities below the Estimated Average Requirement (EAR). 
Carotenoids, such a beta carotene, are converted into vitamin A in the body, and it gives fruits and vegetables their orange, red and yellow colour (such as pumpkin, carrots and bell peppers).
It is also found in dark green leafy vegetables; with liver, dairy, eggs, and fatty fish also being good sources of Vitamin A.
A nutrient that is commonly found in plant foods, but also commonly lacking in our diets, is Magnesium.
This multi-tasking mineral is involved as a cofactor for a range of biochemical reactions in the body including nerve and muscle function, protein synthesis and blood glucose control.
It is also involved in the structural development of bone and plays a role in nerve impulse conduction, maintaining a normal heart rhythm and muscle contraction.
Evidence suggests that 34% of Canadians over the age of 19 consumed magnesium in quantities below the EAR. 
Magnesium is found mostly in whole grains, legumes, nuts, and dark green leafy vegetables. Milk and yogurt contain some magnesium as well.
Calcium, the most abundant mineral in the body, provides the structure and rigidity of bones and teeth. It is also important for proper muscle function, hormone secretion, and nerve transmission. 
It was reported that there’s an increasing prevalence of calcium inadequacy with older age.
Calcium is found in dairy products, dark green leafy vegetables, fish with soft bones and fortified products.
Vitamin D is essential for the absorption of Calcium from the gut, and for supporting optimal bone health. It is also thought to play a role in immune function, healthy skin, and muscle strength.
While our bodies can make vitamin D from exposure to sunlight, during the fall and winter months, and in northern climates, where sunlight hours are limited, it can be hard to get enough of this critical nutrient, and vitamin D deficiency can become (and is becoming) more prominent.
While about 80% of the adult Canadian population are not getting the vitamin D they need from dietary sources , available clinical measures do not suggest widespread Vitamin D deficiency in the Canadian population.  
The major food sources of Vitamin D are foods that have been fortified or through supplementation.
So, how do we get all the nutrients we need?
We’ve always recommended, first and foremost, that people strive to meet their nutritional requirements through eating a varied diet with a foundation of whole and unprocessed foods.
But, as we’ve established, for various reasons it’s apparent that many of us may not be getting all the nutrients we need for optimal health.
Lack of nutrient bioavailability, poor dietary choices, restricted diets, food sensitivities, various health conditions (such as gastrointestinal disorders and poor absorption), some medications and age can all play a part in an individual’s ability to meet their recommended dietary intakes.
To determine whether or not you are at risk of a nutritional deficiency, it is important to discuss your concerns with a naturopathic doctor, a qualified nutrition professional or another healthcare provider.
In many situations, as we’ve discussed here, where diet alone is unable to meet your recommended nutrient requirements, therapeutic supplementation may be a good option.
Referenced Studies & Content
 Statistics Canada: Canadian Community Health Survey, June 2017 – Nutrition: Nutrient intakes from food and nutritional supplements
 Statistics Canada: Health Fact Sheets. Fruit and Vegetable consumption
 Health Canada: Do Canadian Adults Meet Their Nutrient Requirements Through Food Intake Alone?
 Health Canada: Vitamin D and Calcium: Updated Dietary Reference Intakes
 Health Reports, March 2010: Vitamin D status of Canadians as measured in the 2007 to 2009 Canadian Health Measures Survey
 American Journal of Clinical Nutrition 2011: The vitamin D status of Canadians relative to the 2011 Dietary Reference Intakes: An examination in children and adults with and without supplement use
Your mind is one of the most valuable assets that you have. It is extremely complex! The brain can change, learn and unlearn via neuronal connections, firing and wiring every day. Though we have come to understand the brain’s function much better, there are still many aspects of this fascinating organ that are unknown to researchers and neuroscientists to this day.
In order to keep this organ healthy and functioning optimally, it must be provided with nutrients. Medicinal herbs can be a great way to boost brain function, help heal, improve physiology, manage conditions and get you back on track nutritionally from previous heart problems that may have affected the brain’s function.
CanPrev’s Mind Pro is a fantastic formula for improving your brain health and contains the following nutrients:
Vitamins B6, B12 and folic acid which help keep levels of homocysteine low, may help reduce irritation and clot formation that can occur inside vessels. This also helps supports proper vascular flow to the brain, which is crucial for bringing nutrients, oxygen and glucose to the brain and for removing carbon dioxide along with other metabolic wastes.
DL-Alpha lipoic acid converts glucose into a form of usable energy for the brain.
Phosphatidylserine (PS), found in soy lecithin, is critical for ensuring the cell membranes are able to release neurotransmitters, which is how cells communicate with each other.
Choline is another substance in this formulation that allows for the production of acetylcholine which easily used in the brain to help with memory and also recovery from degenerative or vascular dementia.
Bacopa is an herb that increases the communication between neurons; to make sure they are signaling thus, allowing information to flow between each neuron to help improve long-term memory.
Ginkgo is another medicinal herb that dilates the blood vessels and decreases clot formation, to ensure smooth blood flow.
The complex cells in the brain, neurons, need to be protected from free radical damage that can be caused by chemicals, smoking, alcohol, fried foods, pesticides and toxins in the environment.
Maintaining the integrity of the blood vessels with antioxidants is important to reduce plaque build up. This allows smooth blood flow and stimulates the production of neurotransmitters that are important for a healthy brain. It is easy to obtain a powerful dose of daily antioxidants through use of CanPrev’s Antioxidant Network.
It contains coenzyme Q10, n-acetylcysteine, zinc, selenium, dl-alpha-lipoic acid, vitamin E and green tea extract. This combination provides an army full of substances that give one of their electrons over to these free radical molecules to make them stable. When they are stable, they are not damaging cells, trying to steal their electrons or continuing the cascade of instability.
Overall, cell membranes are protected, blood vessels flow normally and inflammation is reduced.
Of course, there are other aspects of health that play a role in keeping our minds sharp. Proper nutrition, exercise, sleep, stress and our thoughts all play a factor.
Our focus habits may also have an effect on our brain. Multi-tasking, may not benefit us like we think it does. Your mind may function best when focused on one single moment at a time. Constant distractions and switching between tasks may cause reduce long-term memory and wreak havoc on our minds.
This increasingly is a concern as our smartphones, become our handheld portable internet, email, social media and texting alert hotspots. The more interruptions, the more productivity and long-term memory decline.
Studies have shown that constant multi-tasking can decrease overall productivity, increase mistakes and reduces long-term memory and creativity.
Turning notifications off, mute, or a different setting can reduce this constant source of interrupting that can make you feel like you are being pulled in too many different directions, stressed, anxious, and feel like your memory is failing.
Every February an abundance of red and pink heart shapes fill the media! This year, maybe these Valentines Day tributes can act as a kind reminder to take a look at our own hearts health.
Whether you have a strong family history of heart disease or not, striving to take care of this very important organ — is an essential part of having a ‘prevention policy’ for your own life.
Certain nutrients are very important for a properly functioning heart. One of these major nutrients is essential fatty acids, specifically omega 3s.
The typical North American diet currently provides plenty of omega 6 essential fatty acids (also known as linoleic acid). These fatty acids can come from fried foods, crackers, cookies and other snacks. Too much of these foods can leave us in an inflammatory state, so balancing the effects of too many omega 6 fatty acids is a must for keeping your heart healthy. The anti-inflammatory action of omega 3 fatty acids (alpha-linolenic acid), is a great start to doing just that!
They are called essential fatty acids because the body is incapable of making them on its own, so it is essential that they are obtained them from the diet or supplementation.
Small amounts of omega 3’s can be found in foods such as nuts and seeds and fatty tissues of cold water fish. But, since we often consume too many over-processed omega 6 foods — we usually do not get the amounts of omega 3’s from foods needed to balance the overconsumption of omega 6’s.
Supplementing with omega 3 essential fatty acids, provide an easy way to receive the correct daily amount of essential fatty acids. Look for a formulation that contains two types of omega 3’s; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) derived from small wild fish.
Another beneficial effect of omega 3’s is their ability to reduce the viscosity of the blood, similar to the blood thinning effect of certain medications but without the side effect of disrupting the stomach lining. It can also have a positive effect on a healthy blood lipid profile (eg. cholesterol, LDL and HDL) by reducing plaque build-up and allowing for properly flowing blood in the vessels.
There are specific nutrients that are aimed to heal and provide the heart to work optimally.
Coenzyme Q10 (ubiquinol) is a powerful antioxidant that gives energy to the heart muscle cells and helps to lower blood pressure and maintain healthy cholesterol. In fact, pharmaceutical treatments like statins (cholesterol-lowering medication) lower the level of Coenzyme Q10, leaving a serious deficiency of this important nutrient that is important for the whole body, not just the heart.
Magnesium is a natural muscle relaxant which will relax the blood vessels, thereby reducing blood pressure as a result. Vitamin B12 and folate are also important for certain enzymes in the body that remove homocysteine, an inflammatory marker, from the blood. High levels of homocysteine contribute to plaque build-up causing atherosclerosis.
Many studies show that certain herbs are extremely beneficial in improving and maintaining heart health. Garlic extract helps to lower cholesterol and triglyceride levels by slowing the platelet aggregation which helps to prevent heart attacks.
Grape seed extract is an extremely rich antioxidant which overall protects the integrity of the inner lining of the blood vessels.
Hawthorn extract is perhaps a little less known, but a powerhouse of an herb in its ability to interact with enzymes in the heart to increase the pumping force of the heart and eliminate arrhythmias. It dilates the coronary arteries to improve circulation and oxygen levels and it can even improve LDL and HDL levels in the blood, thus decreasing plaque build up.
CanPrev’s Healthy Heart is formulated with all of the above nutrients in therapeutic dosages to help the heart with many complex health issues, such as high cholesterol, high blood pressure, heart attack, stroke and valve disorders.
Another supplement that was formulated with heart health in mind was Can Prev’s Magnesium + Taurine, B6 and Zinc. Now, it was created for people looking for a magnesium supplement that also provided some cardiovascular support.
Taurine acts as an antihypertensive, antiatherogenic and antioxidant to help treat coronary artery disease, ischemia, congestive heart failure and hypertension. Vitamin B6 was added to this formula because it used in the synthesis of taurine.
Remember to speak with your healthcare provider before beginging any new supplement regime.
Besides supplementation, dietary factors are of course important!
An excellent way to start a heart healthy day is with oats. They naturally contain beta-glucan which is a type of fiber that helps reduce cholesterol and boosts the immunity!
Extra virgin olive oil, in the amount of 2 tbsp per day, can help to lower overall cholesterol and improve one’s overall blood lipid profile. But, it is important to use it cold, or adding to food once it is cooked. Olive oil has a low smoking point, so frying, cooking or baking with it can burn this beneficial oil which decreases its phytochemical and antioxidant value.
Dark Chocolate (containing at least 70% cocoa) and red wine have benefits too, mainly from their antioxidant properties. But moderation, of course, is key. Even a consistent amount of exercise such as 20 minutes a day of moving your body, (like fast past walking) can help with improving your overall heart health.
We also recommend a daily dose of laughter and spreading love, to improve your own hearts happiness and wellbeing.
When it comes to your inability to fall asleep once your head hits the pillow, often due to racing thoughts and restlessness, it probably comes as no surprise that stress is likely the underlying culprit.
Stress may seem like an inescapable problem too as it affects nearly every system and organ in our body – either directly or indirectly.
Statistics show that 43% of all adults claim that stress affects certain aspects of their health. Even naturopaths support that fact, stating the reasons why 75 to 90% of patients visit their primary care doctor is because of stress-related issues.
But, what is it exactly about stress that causes us to have so much trouble sleeping, and is there a particular kind of stress that is more strongly linked to bouts of insomnia?
Workplace stress and poor sleep
Most adults’ stress reportedly stems from a highly competitive work environment and increasing pressure to perform.
Work-related stress can come in many forms: fast-approaching deadlines, an overflowing inbox, frustrating colleagues, just to list a few. In this one particular study, researchers found that the level of “Effort-Reward Imbalance” you experience at work may deserve a closer look.
If you’ve ever experienced this, you know that when effort and reward are mismatched, a lot of frustration, anger, and yes, stress results.
According to the study, this Effort-Reward Imbalance affects women to a greater extent than men. In fact, women who experienced it reported more nights of short sleep (less than 6 hours) as compared to men.
Not having your efforts recognized is a sure way to increase stress levels, but overcommitment may also be to blame. If you always find yourself taking on projects that are above and beyond what is considered normal and necessary in your workplace, you are probably guilty of overcommitment.
Research shows that overcommitment is usually driven by a high need for approval. Sound familiar?
It might be time to think about establishing some healthy boundaries because people who overcommit to their work experience more stress due to imbalances in other aspects of their life too. There are only so many hours in a day, and if you’re constantly giving them away to work, the balance in your life quickly begins to suffer.
If you always find yourself venting to your friend or significant other about your mistrustful colleague or the latest office gossip, it may be these dysfunctional work relationships that are causing your stress and subsequent sleep problems.
One study found that this particular form of work stress increased the risk of employees developing sleep problems more than two-fold. Further, improving workplace culture by removing these stressful relationships was found to be effective in preventing more than half of employees’ sleep-related problems!
That’s the power of workplace culture for you. It looks like the types of people you work with and the particular interactions you have with them can really mean the difference between a restless night’s sleep and a restful one. All the more reason to spread kindness around and be supportive of your colleagues.
Overcoming insomnia – how to get some shut-eye!
Knowing what’s behind your unsuccessful attempts at sleep is one thing, but knowing how to overcome these barriers is the real key to success.
Workplace Stress Reduction
There’s nothing more stressful than having a family emergency come up and being stuck at work unable to help. Research shows that flexible workplaces may be the answer we are all looking for to help reduce our stress levels and improve our sleep.
Flexibility with your work schedule and the ability to take time off to sort out personal matters seems to be the most effective strategy when it comes to reducing workplace stress. This type of workplace flexibility was also associated with a 6-10% reduction in employee-reported sleep difficulties.
Mindfulness and meditation practices have been popularized for the mental clarity and stress-relieving benefits they provide, but do these benefits target the aspects of stress that are affecting our sleep quality? The good news is that research seems to be answering this question with a resounding YES!
Since you can engage in these types of practices before work, after work, or maybe even during a break, these solutions may be particularly helpful if you’re feeling a little helpless about how to improve your work environment to reduce stress.
Let’s face it, sometimes these things are out of our control. Fortunately, research has shown that mind-body bridging and mindfulness meditation are both effective ways of managing stress and reducing sleep disturbances.
Mind-body bridging is based on building skills which make us more aware of unhealthy mind-body states including extreme self-centeredness, body tension, anxiety and depression and agonizing over our decisions.
Mindfulness meditation is also focused on increasing self-awareness, and can take many forms including sitting, walking, body scanning, breath awareness, thought awareness, and emotional awareness.
It’s clear we’ve got ourselves in a bit of a dilemma though, as stress levels are at an all-time high, both due to our personal environments, as well as our workplace environments.
What’s more, dealing with this collective stress after a few sleepless nights doesn’t make it any easier to cope, and the whole situation quickly turns into a bit of a vicious cycle.
Knowing what is at the core of our sleeping troubles is the first step to making positive change. But, then it’s time for the hard part – finding ways to manage the stresses that are preventing you from waking up energized and ready to take on the day, every day.
Not to worry! We offer plenty of stress management tips in the article: How to Manage Your Stress and Stay Motivated
Bone tissue is very dynamic because it is constantly being remodeled by dissolving and replacing minerals to keep the bones healthy. Osteoporosis is a disease where the bone is dissolving and losing minerals faster than it can be replaced making the bones hollow, porous and very susceptible to fractures.
Vitamin K for directing calcium
It is common knowledge that calcium and vitamin D3 are needed for increasing bone health, both of which are fairly prevalent in North American diets. Yet magnesium, boron, zinc, vitamin K1 and K2 are equally important in proper bone maintenance to make sure calcium is directed to the bones and not deposited elsewhere in the body such as the heart.
Can Prev’s Osteo Prolong and Vitamin D3 + K2 are formulated with these nutrients so they work together synergistically in absorbable forms to help maintain bone health but also muscles, teeth and skin.
The pH balance in the body is another factor important to bone health that is not usually addressed or well known. The reason this is important is that the blood needs to stay at the pH level of 7.0-7.4. This is a very tightly regulated system in the body so if the body is undergoing an acidic state (i.e. smoking, stress, nutrient-poor diet, and pharmaceuticals etc), the body will draw from the bones to get the minerals needed that are alkaline in nature.
The alkaline nutrients that are helping to buffer the blood are calcium, potassium and magnesium, the very nutrients we want to stay in our bones!
Can Prev’s pH Pro is a formula containing sodium bicarbonate, spirulina, magnesium bicarbonate and potassium, all nutrients that are alkaline to decrease acidity and keep those precious nutrients in the bones. In each bottle of CanPrev pH Pro there are pH test strips so you can check your pH using urine or saliva. If you tend to be acidic, then start increasing your alkalinity by taking 1 or 2 caps of this formula.
Prevention – start early
The prevention of osteoporosis actually begins in childhood and adolescence to gain as much bone density as possible by the age of 20 – 30 and then to maintain that density for the rest of adulthood. Having a youth’s diet full of healthful nutrients such as calcium, magnesium, vitamin D3, K1 and K2 and zinc from a varied diet is essential in providing the building blocks for the bones to grow and be maintained.
Beverages such as soft drinks and energy drinks are popular among youth should be limited. They contain both phosphoric acid and caffeine which increase the amount of calcium lost from the bones. Caffeine causes about 6 mg of calcium to be lost for every 100mg of caffeine ingested. About 2 cups or a 16 oz of coffee contain 320 mg of caffeine which can leach about 20 mg of calcium from your body.
Processed foods are usually very high in salt, which is another substance that should be limited because every 2.3g of salt consumed about 40 mg of calcium is lost in the urine.
In adulthood multiple factors start to add up that can deplete bone minerals such physical inactivity, smoking, stress, alcohol, recreational drugs, increase of salt, caffeine and sugar, pharmaceutical drugs such as corticosteroids and proton pump inhibitors and hormonal changes in women.
Bone health for moms to be
Even pregnancy can leave the female depleted in many nutrients, as the requirement for calcium is very high due to the developing skeletal frame and formation of teeth, thus taking Can Prev’s Prenatal Multi ensures that the mother is receiving the therapeutic amounts of bioavailable calcium and vitamin D3 for the baby.
For those at risk of developing health conditions related to mineral deficiency, or those looking to increase mineral intake and absorption, speak with your natural healthcare provider about what supplements might be right for you.
The principals and employees of CanPrev and Cyto-Matrix are thrilled to announce the creation of a genuine, homegrown, all-Canadian natural health products champion that professionals can confidently trust. The combined expertise of these two leading companies will serve to enhance the product range and value-added services to professionals.
Cyto-Matrix Inc. is a leading Canadian professional brand trusted and preferred by naturopathic doctors. “After 15 years of understanding the unique needs of natural health professionals while building our company, Randall and I could not be more proud to team-up with CanPrev. Their capabilities will enable us to vastly improve upon our value proposition to our doctors.” says Loretta Masaro, CEO of Cyto-Matrix Inc.
“This is the beginning of the next phase for Cyto-Matrix! Our foundation has always been to serve the needs of naturopathic doctors across Canada through integrity, purity and innovation. Loretta and I are so excited to continue this mission of building the most loved and trusted Canadian professional brand,” adds Randall DeMone, President of Cyto-Matrix.
“CanPrev has always been about making Canadians healthier through the development of premium quality natural health products. Coming together with Cyto-Matrix was a simple decision.” says Tanya Salituro, CanPrev Founder and Vice-President. “We’re all about quality, safety, efficacy and serving our customers attentively. The values and mission of our two companies could not be better aligned.”
“Cyto-Matrix is a professional-only brand. Availability through the current small group of specialty retailers – whereby the products are behind-the-counter and require a prescription – will be further restricted. Clearly, our mission is to massively serve the needs of the naturopathic community. In the face of ever-increasing foreign-owned brands, this move will strengthen the combined Cyto-Matrix, CanPrev and Orange Naturals group to better serve Canadians. Not only will there be no loss of Canadian jobs, we will be adding more employment opportunities.” says Franco Salituro, President & CEO of CanPrev.
Professionals may continue placing orders through the same 1-866-783-7504 dial-in number and the same firstname.lastname@example.org email. The fax line will change in the coming weeks.
Founded in 2005, CanPrev Natural Health Products Ltd. is an all-Canadian premium natural health products company located at 70 North Wind Place, Toronto, Ontario.
For questions or inquiries please call 1-888-226-7733 or email email@example.com.
With a new year now upon us, we might tend to feel more pressure to jump into the latest “cleanse” or “detox” fad that has hit the store shelves!
Our bodies are actually wonderfully designed to detox themselves. In a perfect world, of course. You see the 7 channels of detoxification (the colon, liver, kidneys, blood, lymphatic system, lungs & skin) are all powerful eliminators of toxins and the breakdown by-products of bodily processes.
If everyone maintained a “clean”, whole foods diet and avoided all inflammation causing foods, alcohol and other gut irritants, then the body would be well-equipped to stay physiologically balanced.
However, eating well all the time can be at times quite challenging to do – this may be a reason to bring a little extra nutritional support on board.
Here are 7 easy steps to get your health back on track – no harsh detox programs required
Be kind to yourself
Research indicates that showing self-compassion (and accepting the weight gain, if that’s also the case), will allow for a more successful implementation of lifestyle changes and habit that will set you up for success in many areas of your life – including your health routine.
You’ve heard it numerous times: restrictive, impossible-to-maintain diets don’t work.
So instead, strive for a whole foods eating plan to optimize nutrition and fuel your body well while keeping you satiated and regular.
As mentioned, our body is wonderfully designed to detox itself on a regular basis. If you want to do a more targeted cleansing-type regimen to help you achieve certain goals, feel better or correct an underlying issue, we recommend you work with a qualified healthcare practitioner who specializes in detox. If you already have a whole foods lifestyle then maintaining this during this time will continue to help support pathways of elimination and nutrient needs during a more intense detox.
Better with a buddy
Research shows that a person does much better with a buddy or an accountability partner. They don’t have to be following the same plan or routine as you, but so long as they’re in place for emotional support – that’s what matters most.
So, be sure to put it out there verbally to a few close friends or family members who you trust and who could also use the reciprocal support.
Move your body and break a sweat
Vomit-inducing exercising is not necessary, nor encouraged. What is encouraged, however, is daily exercise of some sort. Just move your body regularly in some fashion – preferably something that causes you to break a sweat. Aim for continuous movement for a minimum of twenty minutes 3 times a week.
Heading outside for your daily movement might give you a chance to catch a daily dose of Vitamin D (if the sun is shining) — enjoy how fresh air and sunshine can change how you feel!
Sleep, sleep, then sleep some more
Both your sleep hygiene and quality of sleep were likely derailed over the holidays — keeping up later hours as well as all the extra social events. But, now it’s time to get back to doing what your body does best: resting. Sleep is something that is still so underrated as a way to truly optimize your health!
Our health experts say that getting in 7-9 hours of deep, restorative sleep is a critical factor in such things as:
- decreasing stress levels
- increasing energy & athletic performance
- enhancing immunity
- stabilizing blood sugar levels
- maintaining an ideal body weight
- keeping mental focus sharp and mental/emotional health in check
“We all need between seven and nine hours of sleep in order to think clearly, and most of us just don’t get enough. One or two nights a week of decent sleep just doesn’t cut it.” says Registered Nurse and Homeopath Janet Neilson.
Get your nutrition and digestion back on track
Here are a few nutrition-specific ideas to implement into your routine to get you kick-started again, especially after a period of heavy indulgence:
- Drink lemon water
You’ve heard it many, many times – but one more time won’t hurt, because it’s just too simple, and effective NOT to try it: drink warm lemon water first thing in the morning before you do anything else.
Why? Freshly squeezed lemon juice is alkalizing to the body, antioxidant-rich and high in Vitamin C, and has blood sugar stabilizing + liver and kidney flushing properties.
Pure lemon juice is known to stimulate gastric juices and increase bile production. Combine this with room temperature or slightly warmer filtered water and you’ve got the easiest “cleanse” imaginable!
- Prolong the fast and eat protein + good fats for breakfast
- Shut the kitchen right after dinner, optimally by 7 pm. Then have nothing but water (or herbal tea) until breakfast, no earlier than 7 am the next day.
This allows the digestive system to have a much-needed break by “fasting” for at least 12 hours (but don’t worry, you’ll be sleeping for most of it), and then easing into the day with a high- protein, easily-digested meal.
Breakfast sets your day’s metabolic tone and with this in mind, your optimal first meal could be a plant-based protein shake. One that combines high-quality protein with healthy fats, green leafy veggies and slow-release high-fibre carbs to keep you full and focused all morning.
If you found that your digestive system went completely off the rails from over-consumption during the past holiday season, then you might need to give those juices a boost.
Gastric juices containing hydrochloric acid (HCl) that break down food in the stomach, are negatively affected by poor eating choices and habits like consuming large portions.
In addition, our digestive enzymatic activity slows down for those same reasons as well. This creates the perfect storm of burping, belching, trapped gas, heartburn, intestinal cramping and flatulence!
The natural bacterial flora of your digestive system will also likely have gone astray.
This is where therapeutic grade supplements can be especially helpful, so be sure to use a good quality probiotic to get your microbiome back in check and restore that “happy gut” environment.
Eating naturally fermented foods like sauerkraut, kimchi, kefir and kombucha are full of digestion-friendly probiotics as well.
7 easy steps and actionable ways
So, there you go, 7 easy and actionable ways to get your health back on track, holistically and without doing yet another harsh, restrictive detox or diet!
We at CanPrev hope your 2018 is already filled with much health and happiness!
If you’re looking for additional digestive support:
We do always suggest you work with a qualified healthcare practitioner, Naturopathic Doctor or Nutritionist before beginning a new natural health product regime.
Here are some suggestions for boosting the channels of detoxification and elimination, as well as warding off inflammation:
Vitamin K2 might not sound too familiar, it is not one of the more popularly wide known vitamins, like vitamin C or D. Vitamin K2, belongs to the Vitamin K family and is fat-soluble vitamin. Vitamin K1 is the natural vitamin found in nature, mainly in green leafy plants and is perhaps the more popular of the two as it helps with blood clotting.
Vitamin K2 is known chemically as menaquinone. It received recognition when research came out investigating calcium supplementation and osteoporosis. Many people who were taking calcium supplements had calcium build up in their arteries and kidneys, where it should not be, and this placed them at risk for heart attacks and kidney stones. It seemed like the body was absorbing the calcium from the supplements, but the calcium was not going to the bones where it was needed. Vitamin K2’s job is to help direct calcium to deposit into the bones and teeth and away from the other areas of your body.
Vitamin K2 is found naturally in the fat containing areas of animals, such as butter, dairy and organ meats. So the fattier the meats, the more vitamin K2 there is. However, leaner meats and grass-fed meats are going to contain lower levels of fat, thus lower levels of K2.
The food containing the highest amount of vitamin K2 is natto. This is a Japanese food that is made from fermenting soybeans but most typical North American diets are not likely going to be very high in natto, thus, including cheeses like gouda or brie, animal livers, egg yolks, and fish eggs are good ways to get vitamin K2 in the diet. But even those foods are not consumed on a regular basis making this a perfect vitamin to take in supplement form.
Most people would benefit from vitamin K2 supplementation. Children need bone-building nutrients for their growing bones. Women, especially those nearing menopause, require vitamin K2 and D3, as a decrease in estrogen decreases bone density. Individuals at risk for osteoporosis or osteopenia and those who are currently taking calcium-containing supplements (i.e most multivitamins and prenatal vitamins) would all benefit from a vitamin K2 supplement to direct calcium to bones and not to other tissues in the body.
CanPrev’s Vitamin D3 and K2 (menoquinone-7) provides an excellent source of these vitamins.
It comes in a base of medium chain triglycerides that allows for superior absorption in a liquid dropper form which is easy to ingest for adults and children. Or an organic coconut oil-based soft gel is available if that is preferred over a liquid.
Simply put, vitamin D3 helps you absorb calcium and vitamin K2 puts that calcium into the right places. So make sure you check your supplements to see if they contain vitamin K2 and if not, pick one up and add it to your daily supplement regime for added bone health protection.
The statistics are shocking: mental illness affects one in five Canadians and costs our healthcare system about fifty billion dollars a year. The cost of treating mental illness and addiction is 1.5 times that of all cancers and seven times the cost of all infectious diseases.
When conventional therapies end up being ineffective or result in a long list of undesirable side effects and dependencies, it’s no wonder individuals suffering from mental illnesses can feel defeated and turn to alternative therapies.
Anxiety and depression are two of the most common mood disorders with anxiety holding the number one spot in Canada. One in four Canadians experiences at least one anxiety disorder in their lifetime. It is not unlikely to find anxiety coexist with depression and the two often occur together. Feeling anxious and sad are natural emotions and it can be difficult to diagnose the severity.
Generalized anxiety disorder (GAD) and major depressive disorder (MDD) interfere with daily activities such as job performance, school work and relationships. Mental illness is the leading cause of disability and accounts for approximately 30 percent of all short and long-term disability claims. In fact, it is reported to be one of the top three claims made by 80 percent of Canadian employers. Depression and anxiety can be extremely debilitating.
Anxiety has a remarkably high comorbidity with depression and vice versa. The reasons may in part be due to a strong genetic correlation, and possibly partially due to the strong overlap in diagnostic criteria. Similar neuropeptides and pathways are shared in the pathophysiology of these disorders and therefore they commonly occur together and can be thought of as the fraternal twins of mood disorders.
According to The Diagnostic and Statistical Manual of Mental Disorders (DSM-5), some GAD and MDD symptoms that overlap includes difficulty sleeping, concentrating, being easily fatigued, and exhibiting psychomotor agitation. It is important to make sure an anxiety diagnosis does not mask that of depression and vice versa because the two often co-exist and the clinical implications can be severe.
Increased risk of suicide, psychiatric hospitalization, disability and decreased compliance with treatment are all hazards of misdiagnosis.
Magnesium and GABA Receptors In The Brain
Magnesium plays an important role in a multitude of biochemical reactions in the body, including the brain. Neurological functions of magnesium include cellular energy production, regulating neurotransmitters such as serotonin, dopamine and gamma-Aminobutyric acid (GABA), regulating ion gradients, and neuronal excitability.
Dysregulation of these systems plays an important role in the etiology of both depression and anxiety.
Magnesium has been shown to modulate GABA activity in the brain. Magnesium ions can occupy GABA receptors acting as GABA receptor agonists to help facilitate GABA neurotransmission. GABA is an inhibitory neurotransmitter in the brain that plays a role in motor control, vision, and anxiety.
GABA and magnesium bind to benzodiazepine receptors resulting in an anxiolytic effect. These are the same receptors that are targeted with anxiolytic prescription medications like Lorazepam (Ativan) or Diazepam (Valium).
NMDA Receptor Inhibition + Glutamate
Glutamate is an excitatory neurotransmitter that plays an important role in the development of the brain and is a key player in neuroplasticity, learning, memory, and locomotion. The amount of glutamate released in the brain is tightly regulated by the central nervous system.
When this equilibrium is disrupted through some form of trauma, glutamate concentrations in the brain can increase. Contrary to its primitive function, in excess, this neuropeptide is toxic and destructive in the brain, leading to neurotoxicity and cell death. Increased levels are found in the brains of patients suffering from major depressive disorder, which may play a role in its pathophysiology.
Magnesium is a very potent inhibitor of NMDA receptors (N-methyl-D-aspartate receptor), which are a subtype of glutamate receptors. Magnesium is a natural antagonist to calcium and exerts its inhibitory effect in the nervous system by blocking the flow of calcium through the voltage-dependent NMDA receptors, preventing an excitatory response in the brain.
A magnesium deficiency coupled with high levels of calcium and glutamate is a recipe for disaster in the brain. This combination can depolarize neuronal membranes and lead to altered synaptic function and the development of anxiety and depression. The NMDA/glutamate pathway is one-way magnesium exerts its anxiolytic and antidepressant effects in the brain.
Up to 80% of the brain uses GABA and glutamate for inhibitory and excitatory responses, respectively.
Magnesium exhibits anti-depressive effects through its interaction with serotonin, noradrenaline, and dopamine receptors. The mechanism of how this works is not fully understood, but several studies indicate that a relationship does exist. This pharmacokinetic relationship has been illustrated in studies that show an increase in erythrocyte magnesium concentration with the administration of psychotropic drugs such as antidepressants and antipsychotics.
Furthermore, magnesium supplementation has been shown to enhance the activity of antidepressants, demonstrating a synergistic action with these drugs.
This last point is important to consider if you are supplementing with magnesium and also taking an antidepressant drug — such as a norepinephrine and dopamine reuptake inhibitor (NDRI) like Wellbutrin, a serotonin and norepinephrine reuptake inhibitor (SNRI) such as Pristiq, Cymbalta or Effexor; or a selective serotonin reuptake inhibitor (SSRI) such as Celexa, Prozac or Zoloft.
Chronic stress leads to excess cortisol levels which can negatively affect other neuropeptides like serotonin and be a contributing factor to anxiety and depression. Magnesium has been shown to play a positive role in the stress response through its influence in the limbic-hypothalamic-pituitary-adrenocortical axis.
Magnesium can reduce the release of adrenocorticotropic hormone (ACTH) and affect adrenocortical sensitivity to ACTH, which helps to modulate the amount of circulating cortisol in the body. High cortisol levels can also deplete magnesium levels, which further supports the benefits of supplementation.
Choosing the best magnesium for anxiety and depression
Several forms of magnesium exist so it is important to recognize the therapeutic applications of each. Magnesium bis-glycinate is an excellent choice for treating anxiety and depression for the following reasons:
- it is the optimal form for correcting a deficiency due to its superior bioavailability to other forms
- glycine enhances its anxiolytic properties
- it is the optimal form to achieve therapeutic doses without a laxation effect
Why Magnesium Bis-Glycinate?
Glycine, like GABA, is a significant inhibitory neurotransmitter in the central nervous system. Glycine helps to regulate NMDA receptors and glutamate transmission, thereby creating a sense of calm in the nervous system. Taurine, another amino acid, plays a very similar calming role in the brain.
Very interesting case studies presented by Eby and Eby (2006) demonstrated that 125-300 mg of magnesium glycinate and taurinate per day alleviated symptoms of major depression within seven days.
In addition to its profound antidepressant effects, it also provided relief from a headache, suicidal ideation, anxiety, irritability, insomnia, and short-term memory loss. What a collection of multi-beneficial side effects!