Why You Should Be Drinking White Tea Everyday!

white tea

White tea is known for its delicate fragrance and subtle flavor.  Most people love it because it’s natural.  However, it is often overlooked for more popular teas like black and green tea.  Once reserved for royalty, this tea is currently regaining prominence.  Indulge in this tea, and it will dazzle your senses!  So perhaps it’s time to awaken to a world of tea discovery.  If you are looking to try something new, experience what this tea has to offer.

What Is White Tea?

White is made from the leaves of the Camellia Sinensis plant, similar to other tea’s including oolong, green or black tea.  It is not oxidized and is made only from the young leaves of the tea bush.  It is typically harvested in early summer and late spring.  The leaves are always harvested before they are fully open which are characterized by white hairs that line the sheets.  It’s one of the most minimally processed tea that exists today.

The most popular types of white tea include;
  • Bai Hao Yin Zhen (commonly referred to as Silver needle tea)
  • White peony tea
  • Long-life eyebrow (Shou Mei)
  • Darjeeling white tea

The Top Health Benefits Of White Tea

drink tea to lose weight
1.Weight Loss

The current obesity epidemic has become a leading contributor to a shorter life span.  For many, weight loss SHOULD be one of their main priorities if they care about their health. Statistically, weight loss is a struggle for most people.  However, research indicates that drinking white tea can help you with achieving your weight loss goals.  It helps your body absorb nutrients more effectively.  Speeding up your metabolism to shed pounds more quickly.  In addition, the catechins found in white tea helps your digestive system function- thus  contributing to weight loss.(1)(2)

Click here to read, “Coconut Oil – Secret To Losing Weight & Preventing Diabetes”.

drink to for better focus
2. It improves Focus, Calmness, and Alertness

White tea is known to contain the highest concentration of L-theanine- an amino acid that is known to improve focus and alertness.  It does this by inhibiting some excess stimuli, which can lead to over-activity in the brain.  In other words, it calms the brain and helps you to relax in addition to increasing your ability to concentrate.

L-theanine is also known to reduce anxiety by encouraging the production of GABA.  Neurotransmitters that have a calming effect on the body.  Worried about side effects?  Don’t be!   You can enjoy your tea without any drowsiness unlike some other types of tea. (3)(4)

To read, “A Natural Approach To Hyperactivity & Focus In Kids” click here.

oral health
3. Oral Health

White tea contains high levels of fluorides, flavonoids, and tannins.  These all promote healthy teeth!  Fluoride has long been considered to prevent tooth decay.  In addition, flavonoids and tannins help prevent plaque buildup.  Above all, white tea boasts antibacterial properties which help keep the gums healthy.  Aim to take two to four cups a day for maximum benefits. (5)(6)(7)(8)

grow healthy hair
4. Hair Health

Not only is this tea good for your teeth, but it also helps build healthy hair.  The epigallocatechin antioxidant available in white tea enhances hair growth.  Also, it can prevent premature hair loss. (9)

beat cancer
5. Cancer Prevention

Studies indicate a strong tie between pure teas and the potential to prevent cancer.  Growing research show the benefits of white tea due to the presence of antioxidants and polyphenols found in the tea.  Antioxidants help build RNA.  Preventing the mutation of sporogenous cells that can lead to cancer. (10)(11)(12)

To read, “Don’t Pull Out That Weed! All About The Cancer Fighting Medicine That’s Growing in Your Yard” click here.

get healthy skin
6. Skin Health

Most people at one point or another struggle with skin irregularities such as;

  • Discoloration
  • Acne
  • Redness and blemishes

Although these skin conditions are not dangerous, they’re annoying.  Due to its antiseptic properties, drinking white tea can help you achieve the complexion that you desire.   (13)(14)(15)

To read, “Are you Listening to your Skin? It’s Telling Your Health Story”, click here.

How To Choose The Best Running Shoes – Part 2

If you’re new to the running world and unsure of where to start, don’t sweat it (no pun intended).  If you are on the search for the types of shoes best for running, I highly recommend you click here to read, “How To Choose The Best Running Shoes – Part 1”

By now you have determined:

  1. The type of foot arch you have
  2. Whether you over- or under-pronate when you walk or run
  3. The appropriate shoe category

After reading Part 1 of my article, you will have a little more confidence in your ability to pick out the types of shoes that are right for you.  Remember, most seasonal workers at a department store that sell runners are equipped to get you the desired size and not much more.  So, if you require a little more assistance or input from a gait and biomechanical perspective, I would recommend going to a store that deals exclusively with runners.  They have staff that may be able to offer more insight from a runner’s perspective.

So, You’re In The Store, Looking At The Wall Of Different Types Of Shoes, What’s Next?

Follow these steps to help you pick the correct runner for you.

1. Try on shoes at the end of the day

Our feet normally swell by the end of the day.  This is important when trying on shoes so that you don’t pick a shoe that is too small for your foot.  Tight or small shoes will affect circulation and may cause blisters and foot irritation.  Especially after a run.

2. Bring your custom orthotics with you

If a health professional has recommended and made orthotics for you because of a condition related to your feet, bring these with you.  Especially if you are planning on running while wearing the orthotics.  Better yet, ask your orthotic office to make you a pair designed specifically for a running shoe.  These will differ from a standard orthotic used for every day use.

Click here to read, “Custom-Made vs. Over-The-Counter”.

3. Moderate-severe over-pronator?  Pick a stability shoe!

If you already know that you over-pronate when you run, consider picking a motion control shoe with moderate stability.  These shoes have special internal construction with material to help control excessive pronation.  When you press into the inside of the shoe, you may notice one side “softer” than the other.  However, most people will not be able to tell the difference.  Sometimes shoe manufacturers display different colours on the outside of the shoe to indicate different material being used.  But this isn’t always the case and unethical which is why you should only buy from an authentic shoe store.  Also, keep in mind if you under-pronate, search for a “neutral” shoe.

4. Check the ankle collar and heel

The ankle collar is the part that wraps around your Achilles tendon and holds the heel in place.  Check that the inside padding properly supports your heel and prevents your foot from slipping out.  Consider a different shoe if the collar feels uncomfortable on your Achilles tendon. If not, you may irritate the tendon once you start running.  The heel counter is generally made of a rigid material at the rear foot.  This is to help centre the heel for support.  Make sure that you can’t collapse the heel by pressing down on it from the back. (Minimalist shoes have no heel counter to allow for more freedom).

5. Check the toe box and pick the correct size

When you put the shoe on make sure your toes have free movement and can flex and spread comfortably.  Remember, mommy isn’t buying these shoes for you.  Avoid buying a shoe that is too big, so it ‘lasts many years’.  If you’re a serious runner, your shoes will last you 1 or maybe 2 seasons.  This all depends on the mileage you accumulate.   Also, a large shoe will cause your foot to slip back and forth which will predispose you to injury. 

Don’t assume your size.  Different types of shoes may vary on size and fit.  For example, I wear a whole size smaller for dress shoes than I do for runners.  If you’re unsure, get measured in the store.  This is a common mistake a newbie makes.  They either pick a shoe that is too big (maybe it’s on clearance?) or too small (maybe it looks fashionable?).  These days, shoe manufacturers are making uppers (the material above the sole that covers the foot) in a variety of material that is comfortable, stretchy, and breathable.  Therefore, pick a shoe that allows the toes to move freely and not feel crowded in the toe box. 

6. Check the outsole

Look at the rubber and material on the bottom of the shoe.  Observe the shape.  I usually match the shape of the outsole to my foot.  There are certain shoes that I unfortunately have to rule out because the design just doesn’t fit the shape of my foot.  For example, if you have flat feet, you probably don’t want to choose a shoe that has a midsole or outsole designed for a person with a high arch.  

7. Cushioning

Put the shoes on and allow the feet to feel the cushioning on the heel (which is important for heel strike) and the forefoot.  Walk around in the store.  Ask yourself how they feel.  I have placed my feet in shoes which felt like I was walking on clouds and some that felt like I had just placed them in a medieval torture chamber.  If you ask nicely, a specialty store owner might allow you to go outside for a quick dash on the sidewalk to test them out.  I assure you that a big box store will not allow you to do that!

What About Heel-To-Toe Drop?

I will keep this section brief.  The research is inconclusive at this point whether a low drop is any better than a high drop.  Ever since the emergence of the barefoot running craze (of which I participated in until I injured myself training for a 30K), this has been a topic of interest.  Is there any evidence that low to no drop prevents injuries?  We’re not sure. Maybe?  The jury is still out!  My professional opinion?  Look for a sweet spot.  Too high of a drop causes your running alignment to tilt forward.  This may promote more heel strike which I’m not a fan of.  Too low and it mimics the barefoot running style. 

The Flex Test

Take the shoe into your hands holding the toe with one hand and the heal with the other.  Flex or bend the shoe upwards.  Observe where the shoe bends.  I choose the shoe that I am unable to bend in the middle. Why?  Can you bend your foot in half?  That’s what I thought.  The shoe should flex and roll similar to the way your foot wants to move. 

The Twist Test

Over ten years ago this test was important.  Manufacturers were using less supportive material in the shoe, perhaps to save on costs.  Thus some shoes have little to NO support.  This test is simple to perform.  Take the shoe in your hands.  If you can twist it like you’re wringing a wet towel, put the shoe back and move on to the next.  With the onset of minimalist shoes, I’ve seen this tactic used in runners and I’m not sure why.  The only time this test doesn’t need to be performed is in the example of barefoot/minimalist shoes.  All other runners should provide enough support that you are unable to twist the middle of the shoe to 90 degrees.

Recap:

5 Quick Tips

To Buying Shoes

  1. Go to a specialty shoe store instead of a large department store.
  2. Shop at the end of the day when your feet are more swollen.
  3. Bring your old shoes and custom made orthotics with you when buying different types of shoes.
  4. Buy based on design and construction, not looks! (I learned this the hard way when I purchased a cool looking shoe which caused me to sprain my sacroiliac joint)
  5. To save money, buy the previous year’s model which may be on clearance. You will hardly notice the improvements. A good shoe model 25 is usually not significantly better than a Model 24.

For further reading, click here for, “The Most Common Cause Of Foot Pain!”

Are You A Sun Worshiper? What You Need To Know Before Stepping Out In The Sun!

sun damaged skin

Let’s start by making it clear that the sun is not an enemy.  The sun is actually very important to our health.  I’m sure you can even attest to the difference in your mood on a sunny day compared to a gloomy day.  The sun helps us produce Vitamin D, a nutrient that plays an important role in bone health, mood, and immune health.  But with the benefits of the sun comes risk as it can cause sun damaged skin.

Fibromyalgia And The Sunshine Vitamin!

While getting frequent small doses of sun exposure is good for your health, prolonged exposure is where sun damaged skin becomes a concern.  With skin damage comes all of the issues that tend to bring fear with the very mention of them, like skin cancer or… premature aging.

Luckily, there are lots of ways we can protect our skin while still reaping the benefits the sun has to offer.  Sunscreen tends to be the first form of protection that people think of.  But before jumping to sunscreen, it should be noted that sunscreen is not the only, or even the best way to protect against sun damaged skin.

What You Need To Know To Protect Against Sun Damaged Skin!

Here are a few other simple and effective ways to protect your skin from prolonged sun exposure:

sunhat

Wear A Hat

Preferably one that has a wide brim all the way around.  This will protect your face and neck from the sun.

sun shade

Hang Out In The Shade

Find a nice cool spot under a tree, tent, or umbrella.  This will minimize your sun exposure if you’re going to be out all day.

sunglasses

Wear Sunglasses

This may be helpful for protecting your eyes against sun damage and also helps to prevent the wrinkles that form from squinting against the sun.

Okay, now that we’ve got the basics down, we may need a little extra protection for those nature lovers.  Those who may be wanting to spend long, sunny, summer days out on the water for example.  Also, for someone who works out in the sun all summer long.  That’s where sunscreen can come in handy if used properly.

Here are some key things you should know before covering yourself in sunscreen.

It’s Not About The SPF!

A higher SPF can be misleading and can cause people to feel falsely protected from the sun’s rays (especially UVB rays) and spend too much time in the direct sun.  A higher SPF often also means more chemicals to reach this SPF, which brings us to the next, very important point…

Know What’s In Your Sunscreen!

Our skin is our largest organ.  It absorbs much of what we put on it.  So, if you’re going to cover yourself in lotion, make sure its ingredients don’t do more harm than good.

As a general rule, I tell my patients that the primary ingredient in their sunscreen should be zinc oxide both for optimal protection and safety.  Avoid sunscreens with oxobenzone or octinoxate.  These chemicals have hormone disrupting potential and are being investigated as culprits in the bleaching of coral reefs (1).  Click here for an important read on how, “Sunscreen is Damaging Coral Reefs – Everything You Should Know About It”.

Another ingredient to avoid that may not be so obvious is Vitamin A (often listed on the ingredient list as retinyl palmitate).  While Vitamin A is typically good for your skin when consumed by eating fruits or vegetables, directly applying it to the skin, or consuming it in unnaturally high levels, can cause skin irritation or an increased sensitivity to the sun.

If you are questioning an ingredient in your sunscreen, ask an expert.  The Environmental Working Group is another great resource for learning more about questionable sunscreen ingredients.  Their Skin Deep app is a great tool for checking the safety of skin care products.  Click here to read, “Best Sunscreen – Product Review”.

sun burn

What Happens If Despite All Precautions, You Still Get Burned?

Don’t panic.  Now it’s time to help your skin heal.  One key way to support the healing process is to keep the skin hydrated.  You can do this by drinking lots of water and applying oils, creams, salves, or gels to the skin.

There are also many herbs that help support the healing process.  Commonly used herbs like Aloe vera are healing and cooling on sunburnt skin but lesser known herbs like Calendula (Calendula officinalis), Marshmallow (Althea officinalis) or Comfrey (Symphytum officinale) can also be helpful in soothing and healing sunburns.  Click here for a video on making your own oil infusion for sunburns.  Don’t forget to always check with your naturopathic doctor or herbalist before using any herbal medicine.

If you have any other questions about sun safety, skin health, vitamins etc. get in touch!  I’d love to chat.

For further reading, click here to read “Enjoy the Sun in Small Doses”.

Sources

Siller A, Blaszak SC, Lazar M, Olasz Harken E. Update About the Effects of the Sunscreen Ingredients Oxybenzone and Octinoxate on Humans and the Environment. Plast Surg Nurs. 2018;38(4):158–61.
Environmental Working Group. “EWG’s 2019 Guide to Safer Sunscreens.” EWG, www.ewg.org/sunscreen/.

Knee Clicking When Walking? Discover Why!

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Have you ever experienced knee clicking when walking? Or heard cracking, popping and creaking sounds in your knees?  If so, you may be wondering what it is.  As the weather starts to change, with increased moisture in the air, you may find your knees are bothering you and /or “speaking up”.

As a practitioner, I find that as the weather changes many more patients are saying that they’re starting to feel aches and pains.  The most common aches and pains I am hearing about are in the neck, low back and knees.  One of my patients asked me if the change in weather can cause knee clicking when walking or popping sounds in their knees.  So I think this is worth talking about….

Identifying ‘Knee’ Sounds

Personally, I have experienced these sounds in my knees since I was a teenager and still do on occasion get knee clicking when walking when I am not making time to ensure I have a balanced body.  When I was teenager, I remember being very curious, concerned and even confused about what the sounds in my knee were.  There are different types of sounds which may indicate different causes.

Creaking
  • A creaking sound (technical term is ‘Crepitus’) may indicate that the cartilage is rubbing on the bone surface or bone on bone.  This may be sign that there is something wearing away resulting in degeneration.  This is often a result of long-standing abnormal pressure and function of the knee.
Cracking
  • Cracking or popping sounds (technical term is “cavitations”) are the most common sounds people hear in their knees. This sound is often caused when a muscle or tendon is tight and is creating a popping sound as it slips over a bony prominence.  The popping sound may also be the release of oxygen build up inside of your knee joint itself.  If you can reproduce the sound repetitively it’s more likely the sound is coming from tight muscles and tendons.  If it’s something that pops and then you don’t hear it for another 20 minutes or until the next day, it might be from the oxygen building up.

When To Seek Help When Experiencing Popping, Cracking or Knee Clicking When Walking?

Even healthy knees can experience knee clicking when walking and make these popping and cracking sounds.  Therefore, when you hear these sounds coming from your knee in the absence of joint swelling or pain, it doesn’t necessarily mean there’s anything wrong with your knee.  However, if you are experiencing joint swelling and pain, that’s something that you should have looked at by your healthcare practitioner for a knee examination.

Our practitioner will do orthopedic tests to get a better understanding of the cause. Sometimes the creaking and cracking sounds may be related to internal damaged that could warrant further testing and imaging.  These are used to confirm a diagnosis and steer you in a specific direction of treatment options and rehabilitation protocol.

Stretching: Harmful or Helpful?

The Power Of Stretching For Your Knees

With or without sounds coming from your knee, most people will benefit from stretches!  To learn more about this, click here to read, “THE POWER OF STRETCHING –  4 WAYS IT IMPACTS YOUR BODY (AND MIND) IN A POSITIVE WAY.”

The stretches below will help you restore and maintain a balance in your body.  With or without symptoms, we often have imbalances as a result of lifestyle habits such as;

  • crossing our legs when we sit
  • wearing poor unsupportive shoes
  • sitting slouched and twisted at a computer
  • driving for long periods of time
  • even sitting on a wallet

These are some of the many examples of how your body shifts out of balance.  When your body is out of alignment, there are muscles that become weak, tight and no longer activate, which results in abnormal wear and stress on the joint.

Think of the knee cap as a train that rides up and down in the front of your leg in a specific track when your quadriceps muscle contracts and relaxes.  The knee cap is surrounded by muscles and ligaments.  As muscles on one side of the knee cap tighten or weaken, it pulls on the knee cap and derails the smooth track, putting uneven pressure on the patella (knee cap) which could lead to irritation and inflammation under the knee cap.  This often results in tightness, pressure, aches and pains.  This uneven tracking may also increase the risk of further injury if left uncorrected.

How To Get The Most Out Of Stretches

In order to get the most out of stretches, I recommend warming up your muscles.  Go for a short walk or bike ride.  You can also warm up your body with a series of controlled movements or dynamic stretches which will increase body temperature, activate the nervous system and improve your range of motion.  An example of a dynamic stretch is swinging your leg forward and backwards like a pendulum.

Typically, dynamic stretches are used for warming up the body prior to exercise which is then followed by static stretches.  Static stretches are typically held still for 30 to 60 seconds.  Typically, a stretch is felt in one specific muscle with static stretching

Let’s Get Started!

Here are some basic stretches that you can try at home.  Be sure to hold these stretches for 30 to 60 seconds, and then repeat 3 times.  Always stretch both legs.

Leg Swing Dynamic Stretch:

This is a great dynamic stretch for your knee as it warms up muscles that cross the knee joint; quadriceps & hamstring.

  • Support yourself on a wall or a post with one hand ensuring there is nothing in front of or behind you
  • Ensure you are standing straight and your core is engaged
  • Swing one leg forward and back like a pendulum
  • Start to swing it lightly and gradually increase your range of motion

As you get blood flow to the muscles, you will feel yourself loosen up and your range of motion increase.  Relax your hip joint as much as possible.  Do 20 swings for each leg.

Standing Quadricep Stretch

This is a great beginner exercise to loosen up tight muscles.

  • Start with your shoulders pulled back and down
  • Balance on one foot while bringing your opposite foot up and holing onto your ankle
  • Ensure that your knees stay aligned and you do not pull your knee back past your standing knee as it results in stress on the low back
  • Slightly thrust your pelvis forward and tighten your buttock muscles in order to increase the stretch

*If you experience knee pain, swelling or restricted flexibility, try modifying the stretch:

  • Hold onto your pant leg rather then your ankle

Alternative to the modification:

  • Hold on to a support wall or post
  • Place one foot on a surface (stair, table, foot stool)
  • Tilt your pelvis a little bit forward and you will fee a stretch in your quadriceps

*Alternative to the alternative modification:

  • Lay face down and pull on the bottom of your pant leg to pull the stretch into the quadricep.

Hamstring Stretch

  • Holding onto a supportive wall or railing, place one ankle on a slightly raised surface (a step or a curb) keeping your hips facing forward and your standing knee bent
  • Slowly bend your standing knee until you feel a very mild pulling or stretch on the back of your raised thigh
  • Be sure to keep your low back straight

*If you have poor balance, try sitting on a bench, couch or bed slightly rotated 45 degrees

  • Put one leg up on the surface that you are sitting on and sit up tall
  • Point your toes to your nose and slightly shift your pelvis forward to engage the hamstring stretch

Psoas Stretch

If you sit for long periods of time or hear clicking and popping in the front of your hip, stretching our psoas is key.

  • Start in a slight lunge position with both feet pointing forward
  • Keep your back straight and pelvis tucked forward and tighten your buttock muscles
  • Hold onto a wall or chair for support if needed

*Alternative:

  • Drop your back-leg knee to the group and shift your body forward
  • Lift your arm that is on the same side as the knee that is on the group up in the air

IT Band Stretch

  • Stand tall and cross one leg in front of the other
  • Raise the same side arm as the back leg high overhead

To increase the stretch, extend the back leg further behind you so your pinky toe is the point of contact to the floor.

Note: you will not feel the same stretch sensation with this stretch however it is still productive!

I also recommend using a hand-held roller or rolling pin and rolling out your IT bands (the side of your leg) for 3 minutes both sides daily to break up adhesion’s (scar tissue) and increase blood supply.

It doesn’t surprise me when a patient takes this advice and does their homework daily for 2-3 weeks and comes back to report they no longer have knee clicking when walking or popping in their knees.  Remember, don’t push it too hard and stay within your pain threshold.  Relax and breath deeply and enjoy taking care of you.  You deserve it!

Further Reading

In the words of Dr. Casey Sinclair;

“YOU must address all areas of your health for your body to heal.  This includes your mindset, nutrition, exercise, environment, and nervous system.  Many people make it all about one thing (i.e., Nutrition or exercise) and neglect the rest.  This alone will not give your body the opportunity it needs to heal”.

Click here to learn more about how our perceptions affect our pain.

How To Choose The Best Running Shoes – Part 1

how to choose running shoes

Ever get overwhelmed when walking into an athletics store?  You stare at the long wall of colorful shoes and wonder how to choose running shoes that will be perfect for you?

Depending on the store, you may be welcomed by anyone from the student, whose knowledge of shoes is which are the nicest looking or a runner’s store that employs individuals with some basic understanding of foot mechanics.

I’m going to teach you how to choose running shoes best suited for you by following these simple tests.  You will be required to do a little homework on your feet first.

What Type Of Foot Arch Do You Have?

People generally have either a low arch (flat foot), a normal arch or a high arch.  The easiest way to test to see what type of foot you have is to stand and have a friend or family member stick three fingers under the inside of the foot.  If they can fit their fingers up to the second joint line, then you likely have a normal arch.  If they can only fit the tips of the fingers underneath, then you probably have flat feet or a collapsed arch.

Do You Over/Under-Pronate When You Walk Or Run?

Next, you need to determine if you over-pronate.  Before you determine that, you must know what pronation is.  Pronation is the rolling of the foot from heel to toe through the foot strike.  If you have a tendency to roll the foot excessively inwards when walking due to a flat foot, then you are an overpronator.

Under-pronation (or supination) is when you roll too much on the outside of the foot.  A normal foot strike occurs when you strike your heel slightly on the outside, and the pressure evenly moves up to the ball of your foot.  Too much deviation one way adds further stress to your foot.

Keep in mind some pronation is normal when you walk or run.  If you have difficulty with figuring this part out consider contacting a Kinesiologist, Chiropractor, or Physiotherapist for assistance.  Click here to search our directory to find a health professional near you.

When shopping for new shoes, bring a pair of old running shoes with you.  The wear pattern on your old shoes could provide clues on the type of runner you are.  For example, if your shoe has excessive wear on the insides of the heel and forefoot, it could be a sign of over-pronation.  Same thing goes if the wear is predominantly on the outside of the shoe which may indicate supination.  Click here to learn more about Pronation, Overpronation, and Supination in Walking and Running.

Determine The Appropriate Shoe Category

This seems obvious but you’d be surprised how many people I’ve seen wearing the wrong shoe for the activity they are engaged in.  For example, you should never pick a cross-training shoe as a runner.  These shoes are built to prevent excessive side-to-side motions and are more appropriate for gym workouts or for individuals engaging in balance activities who require more contact with the ground.

In the running category you will generally see three sub-categories of shoes:

  • Road-running
  • Trail-running
  • Cross-training

Pick the appropriate category for you.

Now that you have some preliminary information, it’s time to go shopping!  Normally, I recommend going to the national chain stores only if you really know what you want and have a good understanding of how running shoes are built.  I have noticed that it’s hit or miss with knowledgeable staff at these types of stores as most are trained to get you the right size and not much more.

In my experience I have found that going to a store that exclusively deals with running shoes and apparel is a better option for a novice.  The staff tend to know a bit more than your average athletic store in shopping malls.  Some even have health professionals operating their practices in-store which is convenient.

This was part 1 of how to choose running shoes for yourself.  Part 2 will provide you with simple tests to perform on the shoe itself when you are in the store.  As stated earlier any sports chiro, physio or kin can help determine the best shoe for you.  My patients have access to a list of the best running shoes for specific foot and gait types chosen by the medical team of our custom orthotics company every year.  All you have to do is ask!

Stay tuned for part 2.

Further Reading

People rarely acknowledge how important their feet are to their everyday life….that is until they experience foot pain!  Think about it…you use your feet to pivot, turn, step, walk, run and to keep you balanced.  But when you experience foot pain, these seemingly simple functions can become quite challenging.  Click here to learn more about The Most Common Cause Of Foot Pain and what you can do to prevent it.

6 Easy Ways to Improve Your Gut Health

Gut health, gut bacteria , gut flora, microbiome. Bacteria inside the small

Bacteria is not always your enemy, in fact when it comes to digestion and gut health, the “good bacteria” is your best friend, so you should treat it as such!

Here’s why…

Your digestive system is home to the largest part of your body’s immune system and determines what nutrients are absorbed and what toxins, allergens and microbes are kept out. That’s why it’s so important to pay attention to what goes in there.

Your Gut Health Depends On What You Eat

I know it can be challenging to make conscious choices, considering our modern, fast-paced lifestyles and the abundance of convenient fast foods that are easy to reach for.

The problem is, when we don’t take the time to figure out what healthy eating means for us, and plan for healthy meals, we can end up with chronic health issues and diseases that can be directly correlated to what’s happening in our gut.

healthy gut

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Finding The Optimal Gut Bacteria Balance Is Key

Did you know that your body contains around 100 trillion bacteria and that these bacteria make up an estimated 3 -5 pounds of your body weight? Of the 100 trillion bacteria some are “Good and some are “Bad”. When these bacterial colonies become out of balance it can lead to what is called gut dysbiosis, which is one of the main causes of digestive health issues. The good news is, small lifestyle changes can go a long way to helping your gut and you feel better.

You have the power to create good health that begins in your gut!

Here Are 6 Simple Ways To Get Started:

1. Eat well. There’s really no rocket science to it!
Choose from these prebiotic-rich foods as and example; garlic, onions, asparagus and bananas. Try to avoid processed sugar of any kind. Remember that bad bacteria thrive on sugar, so it’s important to avoid the sweet stuff wherever you can. Don’t forget about hydration. Your body, your gut and your brain needs a lot of water on a daily basis in order to function well.

2. Boost your food choices! Take a probiotic supplement.
Consider introducing a high-quality probiotic supplement into your daily health routine. This will help improve the health of your gut and your immune system. Probiotics come in a variety of formulations. My recommendation is to look for supplements that are kept refrigerated (or on the shelf but deemed “stable”), originally come from a human source, and contain both acidophilus and bifidobacterial (big words for the good stuff!).

3. Digestive Enzymes
Consider taking digestive enzymes with your meals. Digestive enzymes help your body break down food into nutrients that can easily be absorbed. Besides breaking down food, enzymes can help heal your gut and support your immune system. Lifestyle choices affect our body’s ability to produce enzymes. Processed, sugary foods, use of antibiotics, and other prescription medications can contribute to a decrease in digestive enzyme production and can cause a variety of gastrointestinal symptoms.

4. Reduce stress. Beware of your cortisol.
The effect of ongoing stress is literally is like a car going 100 miles an hour with the brake pedal on! That’s because our digestion function shut down in order to divert blood to other parts of the body to ward off the threat. This compromises your digestive and immune systems, so you need to do whatever you can to reduce your stress load. For instance, doing some deep breathing exercises is just one way to start putting a buffer in between you and high levels of stress.

5. Get your sleep right. It’s essential for good overall health!
Have you ever noticed when you’re tired that you’re prone to reach for coffee and other stimulants to keep you going? Get some rest! The trick again, is to start with something small like going to bed an hour earlier every night and turning off all electronics before you do. Sleep is truly important to help our bodies reset, recharge and rebalance.

6. Regular Chiropractic Adjustments
Your nervous system controls every function in your body including digestion. Misalignments or subluxations in your spine can compromise digestive function. Reg- ular chiropractic adjustments realign your spine, restore nerve function, and help your body to work optimally

Building a healthy relationship with good gut bacteria also means building a healthy relationship with your entire body. As you can see what we eat, our environment and our physical and mental health all contribute to a healthier better functioning gut! Start today in small ways to make changes, and you’ll soon find you really can improve your gut health!

How Our Perceptions Affect Our Pain

YOU must address all areas of your health for your body to heal.  This includes your mindset, nutrition, exercise, environment, and nervous system.  Many people make it all about one thing (i.e., Nutrition or exercise) and neglect the rest.  This alone will not give your body the opportunity it needs to heal.  Most conditions are due to a deficiency in any or all aspects of your health, so it’s important to address all of them.  This article will highlight how a problem in any one of the areas of health can be causing your symptoms.  Future articles will also teach you how to remove the underlying problem in any of these areas of health.  But by far, the most important component of your health begins with your mindset!  Let’s discuss pain and the brain.

It’s NOT All In Your Head

Some patients who repeatedly see doctors in search of an answer to their chronic pain with no clearly identified cause, have been told: “it’s all in your head.”  I disagree.  The pain is very real.  Pain is something you are feeling and experiencing.  However, what is in your head is the ability to re-wire how your brain perceives the world and your body, including pain.  This is an output from the brain, not an input from the body.  When you have chronic pain, the brain frequently perceives things like light touch as being painful.  But remember, you CAN control your brain’s perception.

Understanding Chronic Pain

When dealing with chronic pain, the key to removing one of the major and most common forms of interference is this.  Understanding and accepting that there is so much more involved than just the physical aspect that feels painful.  It’s easy to understand how things like massage therapy, eating better, taking supplements, and exercising are going to help you on this HEALing journey.  It’s not as easy to understand how our thought processes and experiences in the past and present have an impact on our physical being.  There are widespread neurological implications of emotions.  Examples such as anger, anxiety, fear, self-doubt, sense of failure and more.   Click here for further reading on A scientific validation of your emotions.

Outside therapies alone, although helpful, are limiting.  We all have subconscious and conscious negative thought patterns that were learned at a young age either from past mental or physical traumas that you have attached to an emotion.  If you avoid working on removing those thought patterns, you won’t reap the benefits of the unlimited potential for healing that is within you.

Pain And The Brain

Pain is an experience. Physical pain from an external stimulus will initiate a message to be sent from tissues, through neurons called nociceptors.  It alerts the brain of a potentially dangerous situation.  This message arrives at the brain, and its level of “danger” is determined by a response based on information your brain has gathered throughout your life.  Your brain and nervous system form memories of pain when we experience pain.  This helps us avoid perceived dangerous behavior that once resulted in pain such as touching a hot stove.  We also create pain memories from hearing or seeing someone else experience pain as a result of a behavior.

If you have ever been diagnosed or heard of someone being diagnosed with a “pinched nerve” you have already created a “pinched nerve” memory in your brain.  Your brain has a cognition or context of what a “pinched nerve” means.  This is based on any experience related to the diagnosis.  Brain cells in the “pinched nerve” memory bank will also belong to anything else you associated the pinched nerve diagnosis.  Neck pain, numbness, tingling, weakness, and sciatica are just a few of the examples.  This means IF you are told you have a “pinched nerve,” you activate the brain cells associated with a pinched nerve and experience its symptoms.  This occurs even if you don’t really have a pinched nerve.  This is one of the dangers of a misdiagnosis!

This inaccurate information we have gathered about how we imagine our body to work has contributed to our brain’s evaluation of how much danger we are in and your perception and experience of the external pain stimulus.

Mindset Exercises

Our positive and negative emotions associated with a diagnosis can have an impact on our degree of pain.  Now that you understand the connection between your beliefs and the pain you experience, we can dive into some relevant and applicable mindset concepts that you can start to apply right away.  I will provide you with paradigm-shifting exercises that accompany each concept.  I encourage you to dive in deep.  We are going to cover some of the time-tested, relevant concepts of emotional healing – gratitude, affirmations, and acknowledgment of your achievements.  The more energy and time you put into these mindset exercises, the more you will get out of them.  Your mind can’t tell the difference between reality and what you tell it!

I find that some patients are more prepared than others to tackle their state of mind during the healing process.  I provide guidance in the form of literature, counseling, and advanced workshops on developing a healthy mindset.  It’s not uncommon to see patients with very similar symptoms in our practice.  However, the patients who dedicate the time and energy to their mental health and creating a positive mindset tend to get better results with their care.  The positive mindset they create drastically decreases their healing time and ability to return to normal activities of daily living, pain-free!  To read more on How our perceptions affect our health, click here.

You’re one step closer!

Get Your Body Ready For A Baby

We have headed into a new year where anything is possible!  We can leave behind all the things that didn’t go the way we wanted them to and move forward with a fresh outlook.  This is especially true if you’ve been struggling to conceive.  Let the struggle of the past year go, take a deep breath, and look forward to the possibilities of the new year just beginning.

If you want the best chances of getting pregnant in 2019, put BABY into practice:

B: Boost Your Cholesterol

Most of us have heard all our lives that we need to lower our cholesterol, but that is not a good idea, especially if you want to get pregnant and carry a baby to term.  Contrary to popular belief, cholesterol is good for you. It is the building block of hormones like progesterone, the baby making hormone.  Without progesterone it is difficult to get pregnant and stay pregnant.  Without cholesterol, you can’t make progesterone, click here to learn more!

Action steps:

  1. Have your doctor check your cholesterol levels.
  2. Add cholesterol rich foods to your diet such as eggs, liver, butter, and full fat dairy (just don’t use ultra-pasteurized dairy).

A: Assess Your Iodine Levels

Iodine is important for thyroid hormones which you need for a healthy pregnancy.  Thyroid hormones support nearly every cell in the body including the central nervous system and developing brain of a fetus.  If a mother is deficient in iodine it can affect the IQ and brain function of the baby.  Iodine deficiency can also be a factor in fibroids, endometriosis and polycystic ovarian syndrome.  For more information, click here to read iodine-friend or foe.

Action steps:

  1. Ask your doctor for an iodine loading test.  This is a urine test, not a blood test. You can also order a test yourself by clicking here.
  2. Eat iodine rich foods like seaweed, shellfish, fish, and full fat diary.  An easy way to start is to sprinkle kelp flakes on foods.  Supplements may be needed but it is best to work with a knowledgeable physician when taking iodine supplements.

B: Banish The Toxins

We are exposed to numerous toxins from food, plastic, personal care products, cleaning products, weed killer, fire retardant clothing…the list is endless.  The problem with all these toxins is that many are endocrine disruptors which means they mess up your hormones which can make it difficult to get pregnant.  It may take a while to banish them all so the important thing is to just start somewhere.

Action steps:

  1. Click here for my free getting started guide to eliminating toxins in skincare products and food.
  2. Get a copy of The Switch Diet available on Amazon for a more detailed step by step guide.

Y: Yield To A Time Out

Stress is something we all face, but if we don’t manage it well, it can derail our best efforts to get pregnant.  Stress can come from relationships, finances, our to-do list, and even from our own unmet desires.  It’s good to take a time out periodically to get a new perspective, recharge, and let go.

Action steps:

  1. Schedule some time every day to relax, breathe, and meditate.  Click here to learn more about the benefits of meditation.
  2. Look at your schedule.  Is there anything you can say no to?
  3. Take a break from scheduling (sex) and tracking (cycles) if it’s creating tension in your relationship.
  4. Do something fun every day.

If you remember BABY, you’ll be well on your way to a healthy pregnancy.  If you’d like more support on your journey to becoming a mom, click here to join or get more details about my Baby-Ready Body Academy which will be open for enrollment on January 20th.

This One Thing Has Been Linked To Almost All Diseases

inflammation

“Mommy, I fell off my bike and now my knee is all red and swollen!”  This is what we commonly refer to and understand as inflammation – swelling.  You receive a trauma and your body, specifically your immune system, goes to work.  It causes your body to make it swell, send pain signals, cause redness and protect the area.

Your body then sends in the cleanup crew to repair the tissue, to ensure no bad bugs get into the cuts and scrapes. Lastly your body caps it off with a scab (or just bruising) so it can do the repair underneath.  This is commonly referred to as acute (sudden or immediate) inflammation.

However, what we have learned is that throughout the body, small traumas to our cells are occurring regularly and quietly.  This is due to multiple factors such as stress, infections, toxins, lack of sleep, diet or alcohol.  Your diet plays an extremely important role in removing chronic inflammation.  It is being vigorously studied throughout the medical sphere, in areas from Alzheimer’s (brain) to irritable bowel syndrome (gut) and to cancer (everywhere).

Inflammation – Causes And Contributors

Chronic inflammation has been linked to the development of such serious health conditions as diabetes, multiple sclerosis, psoriasis, Parkinson’s, and cardiovascular disease.  Also, depression, Alzheimer’s, inflammatory bowel disease, Crohn’s, cancer and other less serious conditions such as allergies and acne.

We have environmental and life stressors all around us, but diet is something we can all change.  It’s a lot easier than changing our relationship, job or our hour-long drive to work every day.

One of the biggest causes of chronic inflammation in our diet is refined carbohydrates/sugar which are pro-inflammatory.  There are several foods that can cause inflammation.  I won’t cover them here – rest assured vegetable oils (some types), dairy, fried foods and some others have a role in chronic inflammation.

Suffering With Fibromyalgia? Acute Inflammation VS Chronic Inflammation...Know the difference!

What Fuels Our Bodies

Let’s step back a second and talk about our body’s energy needs.  Our bodies can run on two energy sources.  Fat (which our body converts to ketones) or glucose.  Glucose is not always bad!  We have been fueling our bodies with glucose for a long time now (and you’ll be surprised to know ketones as well).  It’s how our bodies process the glucose that leads to the problem if we are not mindful.

How Glucose Affects Our Body

We need to give our bodies just the right amount of glucose, in the form of complex carbohydrates, otherwise we will overwhelm the system.  As well, we need to ensure we are not constantly giving our bodies too much glucose (i.e. snacking).  This is because our bodies create insulin to transport that glucose to give energy to our cells.  But insulin’s dark side is that it stores that glucose as fat if we give our body more than it needs.  I say dark side, but this fat storage is what keeps us alive during times of famine – you know, like last week when you had no snacks in the cupboard?

“Anything that raises insulin halts weight loss and stimulates significant inflammation, which is the cause of most diseases of civilization.”

“INSULIN MAKES INFLAMMATION WORSE.  Insulin drives the inflammatory cascade.  It stimulates the inflammatory hormones that cause arthritis, allergic rhinitis, psoriasis, dermatitis, and inflammatory bowel problems to become amplified.”

“The underlying cause of heart disease is high insulin response to carbohydrates, which leads to blood vessel wall damage, inflammation, and blockage; the cause is not the presence of one form of cholesterol.”

The Keto Cure: A Low Carb High Fat Dietary Solution to Heal Your Body and Optimize Your Health.

What Are Ketones?

Ketones manage the inflammatory response systemically and stop production of inflammatory molecules.

“When you take a deeper look at diseases and conditions ranging from diabetes, kidney disease, Crohn’s disease, and multiple sclerosis (MS) to Alzheimer’s disease and cancer, one key attribute seen across the board is chronic low-grade inflammation/neuroinflammation.”

“The most common treatments for Crohn’s, anti-inflammatory drugs and immunosuppressants, are aimed at reducing inflammation in bowel tissues.”

““Ketones can limit oxidative stress and inflammation.”

Wilson, Jacob. The Ketogenic Bible: The Authoritative Guide to Ketosis

When you are not eating carbohydrates/sugars/glucose, you do not suddenly die (hopefully).  Your body is designed to recognize that when the readily available source of cheap energy from carbs you eat is unavailable.  It goes to its energy stores of glucose in your body (which can only last a day or so) and if that is depleted it goes to your fat (which was created by storing the excess carbohydrates/sugars/glucose from days, weeks, months, years … you get the picture).  It converts this fat into ketones and runs your body on that better more efficient fuel.

What Is A Ketogenic State?

This ketogenic state, where you are burning your fat, can occur in small amounts if you wait as little as 12 hours after your last meal before you eat again (say you eat supper at 7 p.m. and you don’t eat until 7 a.m. or later).

With ketones running your system even partially, your chronic inflammation has time to reverse.  Going for 12 to 16 hours without eating is often referred to as intermittent fasting (and that’s a whole other topic but so good for you – I do it almost every day).

Athletes and biohackers take it to the next level and not only fast intermittently, they also commit to cutting out nearly all carbohydrates/sugars/glucose.  They then eat what is called a ketogenic diet, which means eating high fat (good fats), moderate protein and very little but only high-quality carbohydrates.  Ketogenic Diet Study Confirms Massive Anti-Inflammatory Effects

Benefits Of A Keto Diet

People doing the diet feel more energy, greater mental clarity, less to no brain fog, more flexibility (especially those with inflammatory conditions like arthritis) and generally a better sense of health.  Science suggests this is because chronic inflammation is reduced, and their bodies are running more efficiently (ketones are a cleaner burning energy source).

And lastly, there is the ability to “drink” your ketones – and studies suggest that these exogenous (outside the body) ketones, which are bioidentical and natural (the ones I recommend, at least) act in the same way as those created by burning your own fat or eating a ketogenic diet.

Whatever you decide to do to take control of your inflammation, I strongly urge you to eat healthy fats, remove as much processed foods and refined sugars from your diet as you can and stop snacking!  And try skipping a meal occasionally, you’ll be surprised at how much you can get done when you are not cooking, eating and then cleaning up! (Just ask Dr. Fung).

For additional reading check out Keto Diet and Chiropractic – What Do They Have in Common?  And as always, if anything I have written resonates with you, leave a comment.  If you have any questions or would like more information about drinking ketones, making ketones or healthy eating, feel free to send me an email at [email protected]

I am here to serve! (I just won’t serve you dessert ? )

Follow me on Facebook: facebook.com/therealketojack/ and Instagram @ketojack

Jack Lauzon, B.Sc. Honours Physics, Health Educator

The Ketogenic Bible

“Individuals diagnosed with Parkinson’s disease also display elevated levels of inflammation in the brain (Hunot et al., 2003), likely due to energy deprivation and an inability to clear damaged proteins, both resulting in impaired mitochondrial function.”

“Impaired Mitochondrial Function in Alzheimer’s Disease As with Parkinson’s disease, extensive research has shown impaired mitochondrial function in patients with Alzheimer’s disease. Along with changes in mitochondrial function, individuals with Alzheimer’s tend to have elevated levels of oxidative stress (an accumulation of free radicals that may result in cell damage) and inflammation. When the ability of mitochondria to produce energy is impaired, it causes inflammation, increases amyloid plaque formation, and ultimately results in the deterioration of cognitive function.”

“The direct cause of migraines and headaches is unknown; however, the fact that a ketogenic diet has been found to be beneficial may provide a clue: we don’t mean to sound like a broken record, but as in so many other health problems, mitochondrial dysfunction and its accompanying decreased ATP production in the brain may play a significant role (Roos-Araujo et al., 2014). Ketones would alleviate that issue by providing an alternative fuel that bypasses the problem areas of the mitochondria. The ketogenic diet’s ability to reduce inflammation may also play a role, as migraines may involve neural inflammation.”

 The Ketogenic Bible: The Authoritative Guide to Ketosis

Additional info:

“A recent study published in the  Annals of Internal Medicine demonstrate significant improvement in overall inflammation in type II diabetic patients following a carbohydrate restricted diet versus a low fat calorie restricted diet.  Another bit of proof demonstrating what I’ve been seeing in my office over the last 8 years.  The study reveals significant improvement in glycemic (blood sugar) control in those following a low carbohydrate diet as well as significant lowering of C-reactive protein, IL-1 and IL-6 over those following a low fat diet.”

Dr. Adam Nally, Board Certified Family Physician and Obesity Medicine Specialist

 

Did you get this far down? Great, here’s something funny/serious to finish off:

John Oliver – Tonight with John Oliver

Scientific Key To Anti-Aging

supplement

Years ago, I found myself in the company of intellectuals having breakfast on the outskirts of New York.  During our meal, I noticed one of my colleagues pleading with a friend to take this ‘special supplement’ to help with his health.  This is a very familiar scenario for many health professionals.  Dealing with the outrageous claims made by some supplement companies is, dare I say, a problem.  Firstly, you don’t want to give people false hope when they are in crisis mode requiring medical attention.  Secondly, some claims are just outright false or at the very least misleading.  However, this was a person with a PhD from a very prominent university in America, so I continued to listen.

The term “cellular repair” kept coming up.  After realizing she had been using the supplement herself, I couldn’t help but think that anti-aging could be affiliated as one of the effects of this supplement.  From all the years I’ve known her, I would definitely describe her appearance as a person who hadn’t aged in decades.

I was interested in learning more about this wonder supplement.  Therefore, I began to look into the contents and research behind its claims.  In short, what I came across was intriguing.

The Role Of NAD+ And Sirtuins

Researchers have demonstrated that cellular health is dependent on two things: A coenzyme called nicotinamide adenine dinucleotide (NAD+).  And proteins called sirtuins that are dependent on NAD+.

Nicotinamide adenine dinucleotide is a vital coenzyme that exists in all of your cells.  It ensure that your cells function properly.  A coenzyme is like a “helper” molecule.  It binds to other enzymes to help cause reactions at the molecular level (3).  The supply of NAD+ in the body is critical in supporting our health.  Also, it plays an important role in processes like DNA repair.  NAD+ is also used for the following processes and mechanisms:

– Energy production (ATP)
– Chromosome Stability
– Immune Cell Signaling
– Energy Enzyme Activity
– Brain Health
– Longevity

During the aging process, NAD+ levels drop dramatically.  Sirtuins are proteins that depend on NAD+ levels to function.  Sirtuins have been implicated in influencing a wide range of cellular processes.  Examples include anti aging, inflammation, stress resistance, energy efficiency and alertness.  Furthermore, it can also control or influence circadian rhythms and mitochondria (1).  Too sciency right?  Let’s just say, sirtuins are very important proteins.  Regardless if you have a scientific background or not, it’s important that we all try to understand a little more about the chemicals that we put on and in our bodies.  So many of use potentially harmful chemicals without giving it a second thought especially when it comes to the fight against aging.  Click here to learn more about what chemicals are you putting on your face.

Important Discoveries

During an e-mail exchange with the company that produces the supplement, they revealed to me that “there are two notable discoveries worth mentioning.  During the year 2000, it was demonstrated that many critical cellular metabolic processes are NAD+-dependent.  However, in 2013, it was demonstrated that declining NAD+ levels, leading to poor mitochondrial and cellular health, could be reversed.”

Wait what?  The reason we age and eventually die is because mitochondria fail to repair, and our cells die (4).  If research has demonstrated that this process can be reversed, could we theoretically live forever or at least longer?

“Based on these findings, researchers were able to pinpoint natural compounds that help our cells to produce NAD+ and stimulate sirtuin activity at a level we once had.  This supplement is targeting your cellular health to ensure they have what they need to continue to function at an optimal level of health.”

Well that seems promising doesn’t it?  In reality that’s what all this really is, a start with promising test results.  Clinical trials are mostly conducted by the company’s own research scientists own bias may be a factor when interpreting these results.

Clinical Trial Results

The company directed me to their website to read about the results.  Their first full-scale double blind, placebo-controlled, clinical trial (the gold standard of drug testing).  Conducted throughout 2016, the results of the study showed that in participants taking the recommended dose of this supplement, NAD+ levels increased from baseline in whole blood by an average of 40%.  This at four weeks and maintained that increase for the duration of the trial.  Forty percent is a significant increase and deserves further investigation.

It’s important to note that a majority of the studies on NAD+ demonstrating positive outcomes like improved muscle function, DNA damage repair, and cognitive function were tested on mice and worms.  They have yet to look at similar effects in humans.  So at best, the results show the potential for significant benefits in humans.

Another thing to note is that you may not necessarily feel the benefits of adequate NAD+ levels in the body.  This because it is hard to feel your cells repairing accumulated damage. However, if what this supplement claims to do is true, it is equally important to recognize the benefits derived at a cellular level.  Even if they don’t manifest themselves in a way that we can feel and see. The same can be said for stem cell therapy, another regenerative treatment that aims to turn back the clock. These treatments, like NAD+, work at the cellular level to repair damage and support energy levels to help you look and feel younger. For further information about Myths vs Reality when it comes to anti-aging supplements click here Click here for further information about Myths vs Reality when it comes to anti-aging supplements.

Sources:

1. HTTPS://EN.WIKIPEDIA.ORG/WIKI/SIRTUIN
2. PREYAT N, LEO O (MAY 2013). “SIRTUIN DEACYLASES: A MOLECULAR LINK BETWEEN METABOLISM AND IMMUNITY”. JOURNAL OF LEUKOCYTE BIOLOGY. 93 (5): 669–80.
3. HTTPS://WWW.ELYSIUMHEALTH.COM/EN-US/KNOWLEDGE/SCIENCE-101/EVERYTHING-YOU-NEED-TO-KNOW-ABOUT-NICOTINAMIDE-ADENINE-DINUCLEOTIDE-NAD
4. J CLIN INVEST. 2013 MAR 1; 123(3): 951–957. PUBLISHED ONLINE 2013 MAR 1. DOI: 10.1172/JCI64125