Better living with herbs and natural health Nov 2018

The

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Can you avoid cold and flu season?Can you avoid cold and flu season?10 remedies for cold and flu10 remedies for cold and fluBest essential oil strategiesBest essential oil strategiesApple cider vinegar & moreApple cider vinegar & moreTips to protect kneesTips to protect knees

Publisher’s Note

2 Herbal Collective Nov’18

Can Having Strong Immune Health be Simple to Attain?

We’re well into another fall and I

know of people who are well into suffering from a cold or flu. It doesn’t have to be that way.

There are herbal and natural health remedies one can use to boost the immune system and take at the first sign of a sore, scratchy throat or headache and fatigue.

Yet some people continue to get sick every fall or winter and suffer from a prolonged illness some-times.

There’s no need for it.Pushing ourselves to the point of exhaustion can

definitely make a person more likely to get sick.Being around young children who pick up every

virus can also make one more likely to get sick.However, there are herbal remedies that can be

taken by children and adults alike that make our im-mune systems stronger and give us the ability to kill the viruses and pathogens that are there.

I think the big difference is awareness.Many people are just not aware of what they can

do.Yes, they may have heard of oil of oregano, Echi-

nacea or other herbs and remedies.But they really don’t know enough about it to take

action and be confident that it will prevent and treat cold and flu viruses.

The important thing is to take action right away as soon as you have that virus.

So the first step is being aware of the symptoms.Of course, if you are looking after yourself with

the right supplements and getting enough rest, you are less likely to get sick in the first place. And if you do, it is usually mild enough that you can fight it off right away.

But if you don’t have the solutions, then that’s what this new issue is about – showing you the right remedies to take, when to take them, how much and how often.

So you will have confidence to do that and know it will work.

I know it works. I have used these remedies many times and so the likelihood of getting sick is slim.

Having a strong immune health to resist viruses isn’t that difficult to attain when you know the right steps to take. It’s not just about taking the right herbal remedies or supplements like vitamins. It’s about eating the right foods as well, getting enough rest and exercise. We all know that drill, it’s just doing it.

Now it’s your turn.Read through this issue.Tell us if it works for you or has worked in the

past.Are all your questions answered? How many times

do you think we say ‘immune’ in this issue?Or is there still something that concerns you? If there is, then go ahead and send us a message

with your questions or concerns.Simply send an email to herbalcollectivemaga-

zine@gmail.com with ‘herbal questions’ in the subject line.

We’ll do our best to get back to you and answer those questions in a way that everyone will benefit.

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Columns and Departments

In the KitchenChai tea..................................................................10

Garlic honey dressing.......................................11Elderberry tea......................................................11

Natural Health DirectoryFind products and services.............................19

The Theme: Natural remedies for cold and flu treatment and prevention.

Keep your immune system in peak shape...4Can you avoid colds & flu?................................610 remedies for cold and flu.............................8Herbs for diabetics.............................................10

Features3 tips to stay healthy.........................................12Best essential oil strategies.............................13Pilates reduces stress in many ways.............14Prevention is key for cold and flu..................15Tips to protect your knee................................16Ayurveda conference held in Toronto.........17Security concerns over Australia records...18

Publisher/Editor - Marilyn Zink Contact: 250-729-1593 info@herbalcollective.ca, www.herbalcollective.news

The Herbal Collective published by Pro Write Publishing

ContributorsOlena Gill, John Ginny Gossen, Sarah Williams, Simon BrazierThe Herbal Collective is published every month by Pro Write

Publishing and distributed through social media, various platforms and the Herbal Collective blog and email list. Advertising dead-line is around the 21 of every month. The opinions expressed by

contributing writers are not necessarily those of the editor. Different viewpoints are welcome. All editorial material is copyrighted. Any medical advice is given solely for information purposes only and

no responsibility is assumed on the publisher’s part. Copyright © 2018

Olena Gill, www.indigomedicine.com...................................4Salvestrol, www.salvestrolbook.com....................................5Hedd Wyn, ............www.heddwynessentials.com.............5IslandFarmandGarden.com magazine..................................5Sarah Brune, www.bachflowerscanada.com.......................6Edible Island, www.edibleisland.ca......................................11Ferlow Botanicals. www..ferlowbotanicals.com..............13

Contents

Herbal Collective, Nov’18 3

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Keep Your Immune System in Peak Condition

The Great De-fender:

that's our immune system, uniquely designed to keep us healthy and defend against illness and infec-tion.

Made up of organs, including the skin, lungs, and gut, as well as specialized cells, the immune system's job is to remain on alert for disease-causing invaders and to protect our body against them.

Our immune system's first responders are white blood cells (WBC) that are alerted to the presence of an invader. Some WBCs seek and destroy invaders while others have a cellular memory that enables the body to remember and recognize previous invaders and help destroy them.

For example, if you get chickenpox, your body develops immunity to the virus; if you're exposed to chickenpox again, you won't contract it.

Sometimes the cellular communica-tion goes haywire and the immune system starts attack-ing healthy cells in the body.

This is called an autoimmune re-sponse; it can lead to autoimmune disease of which there are many types, such as Hashimoto's Thy-roiditis. There are also conditions, such

as Selective IgA Deficiency, in which some part of the immune response is lacking or not functioning properly.

Each of our immune systems are as unique as our individual family health history, our lifestyles, and the environmental conditions with which we live. Some folks seem to never get sick, while others catch every bug going around.

The strength of the immune system also changes as we age. Because the immune system is our great-est defender against disease, it's critical that we keep it strong, healthy and balanced.

Six Holistic Ways to Boost Immunity

Get Your Zz's. Sleep regenerates the entire body. Research shows that restful and regular sleep gener-ates the hormones that help fight infection, whereas insufficient / poor quality sleep makes us prone to infection and prolongs recovery from illness.

De-Stress. Persistent stress raises the level of a hormone called cortisol in the bloodstream. Over

Herbal Collective, Nov, ‘18 5

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time, this creates a cascade of physiological events that result in weakened immunity.

Take time out regularly with meditation, yoga, exercise, or a walk in nature.

Say No to Sugar and Alcohol. A diet high in sugar or alcoholic beverages interferes with optimal immune system function. Limit your intake of all sweets. Choose organic, dark chocolate when you need to satisfy the sweet tooth.

Don’t Smoke. I think this one speaks for itself.

Crazy 'bout Shrooms. With 38,000 varieties, you're bound to find a mushroom you like! They're versatile in cooking, full of nutrients, and contain compounds that research shows are important to building a strong immune system. Make shrooms a part of your whole foods diet.

Keep Infections at Bay. By washing your hands regularly, you improve your rate of protection against bacteria that may be transferred from un-washed surfaces.

That said, hand sanitizers, although around every-where is seems, is showing to hold little evidence at protecting from bacterial infections, but instead of stripping the skin of vital bacteria that actually do protect skin from foreign pathogens.

Dr. Olena Gill is a Naturopathic Physician and Acu-puncturist practicing in Parksville and Gabriola, B.C. She can be reached at 778-762-3099 or www.indigomedi-cine.com. Disclaimer: Information in this article should not be construed or used as a substitute for medical evaluation or personal advice.

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6 Herbal Collective Nov’18

Can You Avoid Colds & Flu?

Hydration is very important for our immune sys-tem. It does not function well if we are dehydrated. So make sure you keep drinking water even when the temperature dips. Thirst is a later sign of dehy-dration so don’t wait to drink til you feel thirsty.

Our immune systems do a great job in keeping us healthy. We can use herbs to enhance how well our systems work for us. Echinacea is a great herb that has antiviral and antibacterial properties. It also increases White Blood Cells. Word to the wise, limit Echinacea to 4-6 weeks at a time.

Thyme is a great expectorant for congested lungs. Astragalus is an excellent immune booster. It will also help your organs stay strong during stressful times. Oregon Grape is a strong cleanser and im-mune booster as well. Bee Propolis goes a long way to strengthening our systems

. Colostrum is a great immune booster as well.

Licorice Root is a very effective way to manage a cough. It also has antiviral properties and is a really good expectorant. I want to caution you that Lico-rice is not safe in pregnancy or for women who are breastfeeding.

Everyone wants to know ‘how can I avoid catching the flu this year’. Hand washing, hand washing and again I say hand wash-

ing. Yes, we have all heard it before but its true. The VERY best way to stay healthy is by wash-

ing your hands. Washing your hands for as long as it takes to sing ‘Mary had a little lamb’ is the best and most effective way to break the chain of infection.

What is the difference between the flu and a cold?

Well, here are somet hings to differentiate the two.

People also wonder, ‘when should I go to the doc-tor?’. Rule of thumb is:

-when you have a fever that you can not get rid of-when your sputum is green in colour-you have had a persistent cough for more than 2

weeks.

There are also natural ways to keep yourself healthy. One of the ways is to eat your veggies. Lots of colourful and green leafy veggies go a long way to giving our bodies the nutrition it needs to fight off foreign invaders.

The Flu~sudden onset~severe headache~fever~malaise~muscle and joint pain

A Cold ~gradual onset~mild headache, if at all~no fever~cough, nasal or chest congestion~sneezing, sore throat~nasal congestion, chest congestion, sneezing, sore throat

Herbal Collective Nov,18 7

It also has some drug interactions such as: Warfa-rin, Lasix, Digoxin and some blood pressure medica-tions. Always seek the advise of a healthcare pro-vider before you start on a new course of herbs and/or medication.

Let’s not forget about Elderberry. Fabulous herb for flu and colds. Research has found that Elderberry binds to the proteins on the virus H1N1 and inhibits it’s growth.

We also need to talk about keeping our digestion in tiptop shape. 70-80% of our immune system is found in our GI track. If we have inflamed, clogged and sluggish bowels than we can expect to have a poor functioning immune system. Digestive enzymes and pro/prebiotics are essential to good health.

What do people who are immune suppressed do to keep themselves healthy in the flu/cold season. While its true that we don’t want those people to boost their immune system, there are some things that they can take that will do the fighting for them.

Such as high potency garlic, Oil of Oregano (yes it tastes beyond awful but it works!), Caprylic acid-it has antiviral, antibacterial and antifungal properties. Its found in goat’s milk and coconut oil. Caprylic acid has some drug interactions with different heart medications.

Again check with your healthcare provider for safe choices for you. Elderberry tea is a great friend to the immune suppressed during the flu season. Neti pots may be a bit off putting to some but flushing the nasal passages is a fantastic way to fight off bad bugs. Put a drop or 2 of Tee Tree oil, no more, into the neti pot to increase it’s bug killing efficiency.

And lastly, get your sleep. Our immune systems sky-rocket while we sleep. It’s part of the repair and restoring work our bodies do while we sleep. I would encourage you to get your 8 hours a night and help your body stay healthy this flu and cold season.

Ginny Gossen operates New Hope Wellness in Parksville, B.C.

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8 Herbal Collective, Nov18

10 Remedies for Cold and Flu

Cold and flu season is here and if you haven’t got the dreaded virus yet, there are ways to protect yourself so you can sail

right through it while everyone else around you is getting sick.

The important thing to realize is that you need to take evasive attack right away at the first signs of a sore scratchy throat, headache or stomach nausea.

It’s also important to know that different remedies have different purposes. Some will boost the im-mune system while others will directly attack ma-rauding bugs.

So this article distinguishes between those sup-plements that should be taken right away at the first sign of a cold or flu and those that are taken over time on an ongoing basis to boost the immune system.

Take Right Away - elderberry tea or syrup, echi-nacea, Oil of oregano, garlic,, honey lemon water

Take Over Time - Vitamin D, Vitamin C, Zinc, Probiotics

EchinaceaAlmost everyone has heard of Echinacea, but what

does the science say about it’s effectiveness?Recent clinical studies show Echinacea to be ef-

fective in fighting cold and flu, however the type of Echinacea taken can make a difference. The larg-est clinical study in history on Echinacea purpurea was held in 2012 by Scientists at the Common Cold Centre at Cardiff University. The study proved that Echinaforce® can be taken daily for up to four months to significantly reduce chances of catching a virus by over 50%.

In 2015, another double blind placebo control-led study went further, showing Echinaforce® Hot Drink to be as effective as Oseltamivir (Tamiflu), the gold standard antiviral prescription medication, used to block the actions of influenza virus types A and B in your body. These studies were partly funded by A. Vogel, which manufactures the brand Echinaforce®.

Elderberry Tea or SyrupElderberry is an effective remedy for fighting vi-

ruses connected to colds and flu. Heat 1 cup of water to boiling with 1 tsp. dried elderberry.

Black elderberries (or sambucus nigra) are small, dark purple berries common in parts of North America and Central Europe. They can be used like any other berry for baked goods, jellies or pie. They can also be dried and made into teas, tinctures, and syrups for medicinal purposes.

Elderberry syrup or tea given at the first sign of illness can shorten the severity and length of colds or flu. The berry has high levels of vitamin A & C, flavonoids and antioxidants. See recipe on page 11.

Vitamin CThis vitamin is important to take every day, not

just for cold and flu treatment. However the amount taken can be increased to 2,000 mg. a day in divided doses, such as 500 mg. 4 times a day. Taking more than that may cause kidney stones, nausea and di-arrhea. The Recommended Daily Allowance, RDA, for men is 90 mg. and 75 mg. for women.

ZincIf you suffer from frequent viral attacks, allergies

or sneezing, then a lack of zinc may be the problem.Zinc deficiency is rare in North America, how-

ever if you have a chronic health concern or follow a vegetarian diet it may be an issue. Zinc is found in baked beans, breakfast cereal, instant oatmeal, chickpeas, yogurt, oysters, and milk.

ProbioticsThe gut is the body’s first line of defense for the

immune system. Taking probiotics such as acido-philus can help the gut fight off the bad bacteria and support the immune system over time. If someone has taken antibiotics then it is critical to take probi-otics to restore the gut to a healthy balance.

Vitamin DThe sunshine vitamin helps the body’s immune

system stay strong. In North America and particular-ly Canada where winters are long, cold and dark, it is important to supplement with Vitamin D. Spend-

Herbal Collective Nov’18 9

ing just 20 minutes a day in the sun can help boost immunity. Supplementing with Vitamin D helps reduce the risk of colds and flu.

The RDA for Vitamin D is 600 IU for age 1-70 (800 IU after age 70). Some studies suggest a higher daily intake of 1,000-4,000 IU to maintain optimal blood levels. Adequate levels of Vitamin D are needed to maintain good bone health and calcium metabolism.

GarlicGarlic is anti-bacterial, anti-fungal and anti-viral

making it a powerful aid to fighting cold and flu viruses.

It’s best consumed raw, 1-3 cloves minced. Add it to toast with butter or put into a dressing and pour over a healthy salad. Use 2 cups olive oil, 1 cup raw apple cider vinegar (or balsamic vinegar), 1 tsp. thyme, 1 tsp. dried basil, 1 tsp. dry mustard and 1 tsp. onion powder, optional. Give it a good shake before adding to a green salad. It will solidify in the fridge so simply hold the jar under hot running water to liquefy when needed.

Hot Water with Lemon & HoneyHoney in warm lemon water is a time honored

soothing way to soothe coughs and sore throats. The lemon juice cuts through congestion and honey coats a sore throat. A sliver or two of fresh ginger

helps ease nausea. Use 1 tbsp. lemon juice to 2 tbsp. honey. Aahh.

Oregano OilOregano oil is effective at killing viruses that cause

colds and flu. It has been proven in European studies to a potent immune system modulator. Wild Oil of Oregano is by far the most effective in enhancing the body’s natural immunity compared to other plants. Use 1-3 drops 2-3x a day to supercharge your im-mune system and maintain good health. It is easy to use and carry with you.

Wild Oil of Oregano (see ad below) is unique by being the only product of its kind to utilize a pat-ented technology which increase bioavailability, absorption and compatibility.

Licorice RootLicorice root extract is powerful anti-viral herb to

help fight infections from cold and flu symptoms.It has been used in Traditional Chinese Medicine

for hundreds of years to support the body, including the gastrointestinal system.

Often used as a demulcent to soothe and coat the stomach and throat, licorice root (Glycyrrhiza glabra L.) contains a glycoside (glycyrrhizin), flavonoids, asparagine, isoflavonoids, chalcones and coumarins.

Those who have or are susceptible to high blood pressure can take a deglycyrrhizinated licorice.

10 Herbal Collective Nov18

Herbs for Diabetics

When diabetics suffer from cold and flu, it can be harder for them to manage and get better.

Whether it’s Type 1 or Type 2 diabetes, the infec-tions, dehydration and sugar in some medicines can make it harder for them to manage blood sugar. That’s because blood sugar levels may rise as the body sends out hormones to fight the infection.

Diabetics need to check their blood sugar levels every 4 hours or as often as recommended by a doc-tor.

They should also test for ketones if their blood sugar level is over 240 milligrams per deciliter.

Taking temperature regularly and drinking one cup of liquid every hour they’re awake is also important.

Diabetics who get the flu are at high risk of com-plications for pneumonia, bronchitis, sinus infec-tions and ear infections. Flu symptoms include fever, cough, sore throat, runny or stuffy nose, headaches, chills and fatigue.

For adults, call a doctor if symptoms are particu-larly bad, have lasted more than a few days or you have a fever that won’t let up.

Also call a doctor if:~it’s hard to breathe~blood sugar levels remain higher~you can’t keep down solids or liquids~your temperature is over 101 F~you have vomiting or diarrhea

CinnamonCinnamon helps lower blood sugar levels, im-

proves cholesterol and can help with weight loss in people with Type 2 diabetes. Cinnamon also boosts the body’s overall immune system.

TurmericThis herb is good for digestion and fighting in-flammation as it contains the compound curcumin. Researchers are also finding it useful to lower blood sugar and cholesterol levels. This herb can also help diabetics fight inflammation from colds and flu.

FenugreekThis strongly aromatic herb often used in Indian

cuisine is rich in vitamins and minerals as well as compounds that lower blood sugar by slowing down digestion and the absorption of carbohydrates.

GinsengWhile ginseng is well known as an adaptogen and

for boosting the immune system and overall well be-ing, it can also improve the production of insulin in people with Type 2 diabetes. Scientists have discov-ered it helps normalize blood sugar levels, however the herb can interact with several medications to check with a doctor first.

The recipe below incorporates most of the herbs mentioned for a soothing tea anyone can use.

Diabetes Awareness Month

3 cups unsweetened almond milk1 tsp. whole black pepper1 tsp. fenugreek seeds1 or 2 sticks cinnamon2 inch knob of ginger cut into 4-6 pieces1/8 tsp. nutmeg1 tsp. cloves½ tsp. stevia powder

Combine all ingredients in a 3 quart saucepan, bring to a boil, then reduce heat and simmer for 10-15 minutes. Enjoy whenever your stomach is upset

Chai Tea

Herbal Collective Nov’18 13

Simple Recipes to Fight Colds and Flu

Elderberry Tea

2 cups water2 tea bags (black or green) or 2

tbsp. loose tea2 tablespoons dried elderberries2 tablespoons dried rose hips

(optional)1 short cinnamon stick or 1/4

teaspoon ground

In a medium saucepan, bring all ingredients to a boil. Remove from heat and steep for at least 5 minutes.

Strain through a fine-mesh strainer. Immediately serve warm in mugs or teacups.

While elderberry syrup is also popular,a tea is simple and faster.

Garlic Honey Dressing

1/4 cup oil, such as olive oil3-4 Tbsp. honey3 Tbsp. apple cider vinegar1-3 cloves minced raw garlic

2 Tbsp. lemon juice1 tsp, dried basil

1/2 tsp. dry mustard1/2 tsp. paprika

Combine all ingredients and whirl in blender or shake in a jar. Pour over a simple green salad and consume at the first sign of a cold or flu.

Aioli Sauce: For another effect, mash 3 garlic cloves with 3/4 cup mayonnaise and 1 tbsp lemon juice. Use as a dip for vegetables.

12 Herbal Collective Nov18

3 Tips to Stay HealthyBy Amy Leigh Mercree

Use these easy strategies to super charge your immune system and stay healthy and vibrant this fall and winter.

As a medical intuitive for over 15 years, I have seen firsthand that prevention is so much better than treating a problem after has developed. The core cause of illness is often an underserved and under-nourished body.

So, make sure you are eating mostly organic live foods as at least 70 percent of your diet and getting vigorous physical exercise to move your lymphatic fluid, plus meditation or practicing something that will soothe your soul and bring you joy. Then, just add these easy tips and you will cruise through this year and holiday season full of life and vibrancy,

Oil Pulling Immune MouthwashTry my oil pulling immunity blend mouthwash. So

much of our health begins in our mouth! Oil pulling is believed to help remove bacteria, fungi and even viruses from the gum line.

It’s also believed to pull heavy metals from the body in a safe way. Use an oil blend of cinnamon bark oil, clove oil, lemon oil, cinnamon leaf oil, rosemary oil, and eucalyptus oil.

This same blend of oils is also incredibly useful in multiple scenarios required to boost your immunity. That blend is antiviral, antibacterial, antimicrobial, and antifungal. Diluting in in coconut oil and using it as a mouthwash daily is a fabulous way to keep your immune system happy and healthy.

You can also place ten drops of the blend in a spray bottle (minus the coconut oil) and bring it on a plane and spritz it in your mouth periodically to help curb the spread of germs. (*The recipe for this is featured in The Essential Oils Handbook.

Drink Apple Cider Vinegar. Drinking ½ to one teaspoon of apple cider vinegar

in a minimum of eight ounces of water each morning also helps optimize your acid and alkaline balance which is an essential component of a healthy im-mune system. If you'd like, add one drop of organic, therapeutic grade lemon, sweet orange, or lime oil to your mixture.

Never drink apple cider vinegar undiluted! It is a powerful acid, acetic acid to be exact, and it can

damage the enamel on your teeth. Always drink ap-ple cider vinegar in a minimum of 8 ounces of water.

Anti-Bacterial Lavender RubUse a simple Antibacterial rub with lavender es-

sential oil. This one is great for traveling and use on an airplane. You know it’s relaxing, but did you know it is also antibacterial?

Rubbing some lavender oil on your hands and smelling it and inhaling it through your nose and mouth can actually help slow the spread of colds and flu. Lavender is an -antibacterial and anti-microbial agent. And its relaxing properties have a positive ef-fect on the immune system.

Oil of Oregano on FeetPut oil of oregano on your feet! If you find your-

self coming down with a cold and you really want to knock it out quickly, you can place high potency oil of oregano on the bottoms of your feet and put socks over them and sleep that way to let this incredibly powerful antibacterial and antiviral oil work with you intradermally and be absorbed to remove your cold symptoms.

Oil of oregano is very strong smelling. When you take it orally it can occasionally cause mild stomach irritation especially if not taken with food.

If you place it on your feet then you do not experi-ence the stomach irritation or the strong smell if you were to use on other areas of your body or ingest it.

Your feet also contain a wide variety of sensitive reflexology points to absorb oil of oregano‘s pow-erful antiviral and anti-bacterial properties. It is a home remedy in many countries to use oil of oreg-ano and put plastic bags on feet. You don’t need to do that but socks are a good idea because it can stain sheets. If you put it on before bed that it has all night to absorb through the skin in your feet. Essential oils have unique qualities where if they are high potency and therapeutic grade and used intradermally they can get into the bloodstream quickly and create substantial effects to improve your health. They are extremely potent medicinal tools.

Amy Leigh Mercree is a wellness coach,medical intui-tive and best selling author. www.amyleighmercree.com

Herbal Collective Nov ’18 13

Best Essential Oil StrategiesEssential Oils

Do you remember the last time you were ‘down for the count’? So contagious you needed to cancel all interactions with

others and nurse yourself back to health? Do you remember thinking, ‘What did I do wrong?’.

The answer to that question can be more complex than any of us could ever answer. However, we do get to use every bit knowledge and experience we have to strengthen our immune systems as the cold and flu season ramps up.

My experiences as a mother of three, certified reflexologist, and Young Living distributor have ex-posed me to countless opportunities to gather knowl-edge and then experiment with what I’ve learned on my three unsuspecting guinea pigs! Who, I may add give me plenty of opportunities as they bring home with them countless pathogens every school year.

Here are my top 5 suggested immune boosting strategies:

1. Maintain a healthy gut! 70-80% of our im-mune tissue is situated in the digestive tract. So if all is not well in our gut it becomes more difficult for our bodes to fight viruses, bacteria, and other invaders. So be sure you are taking in proper pro and prebiotics, that you are getting sufficient fiber con-tent, drinking plenty of water, and exercising.

2. Rest! Getting run down is one of the fastest ways to defeat your immune system. Figure out your optimum amount of sleep and your body’s favourite bedtime and stick with it!

3. Limit your exposure to stress. Okay.. deep breath on this one. When we hear the words ‘reduce stress’ we think we need to quit our jobs, say good bye to our family, sell everything and buy an island (man, that all sounds a little bit nice right now).

But in reality we invite unnecessary stress into our lives consistently. I suggest identifying the ‘little stressors’ that are eating you alive. And honestly, it can be as simple as, ‘I have too many clothes in my closet. I feel stress just looking in there’ or ‘I need to make a meal plan and stick to it. Scrambling around

every day to create meals is making me crazy’ or ‘I am going to sell my truck and buy something smaller so I can eliminate that payment’. As a re-flexologist I cannot emphasize this message enough! Reduce or eliminate the little unnecessary stressors. Your body needs you to do that.

4. Use quality wellness supplements to support your body. With Young Living the big guns that we use on a regular basis in our family are,;

Comforcleanse (capsules for gut health), Digize essential oil for digestion (a blend consisting of tarragon, ginger, peppermint, juniper, fennel, lemon-grass, anise, and patchouli) and Thieves essential oil (cinnamon, clove, rosemary, eucalyptus and lemon)

Thieves household products and personal care products (these eliminate the toxic physical stres-sors we were exposed to previously in our home every day). We also use lavender mint shampoo and Conditioner… beautiful and absolutely free of toxic chemicals.

Thieves essential oil can in our experience, reduce the life of a virus significantly and in many cases even prevent it from taking hold at all. We use the Thieves oil on our feet, in our diffusers, in capsules as an internal supplement, and even one drop for sipping in a cup of hot water and almond milk. Deli-cious!

We also use other oils from Young Living for im-mune boosting, like oregano, lemon oil, and thyme to mention a few. All of these can be taken internally or used in all the ways suggested for the Thieves oil.

5. Lastly, when working to boost your immune system be mindful of all toxins and endocrine disruptors that you are being exposed to. You don’t know what they are? There are scores of resources online in regard to this topic and I highly recom-mend educating yourself as much as possible about it and taking action to protect yourself.

So friends, as we embark on another fall and winter season (personally I LOVE this time of year!) let’s do each other a favour and strengthen ourselves in every way we can to stay healthy. Be blessed.

Sarah Williams is a reflexologist and Young Liv-ing Distributor in Nanaimo, B.C. 604-768-6899

https://yldist.com/sarahwilliams/

14 Herbal Collective Nov’18

Pilates Reduces Stress in Many Ways

Modern life is stressful. Indeed, stress is a major contributing factor to many modern diseases and illnesses such as

diabetes and a high blood pressure. Stress is known as the silent killer for good reason. Exercise can be a crucial component in the fight against stress and the harmful effects it can have on both mind and body.

What exactly is stress? In a nutshell it is the reaction of the body to

change; that is any change requiring a response or adjustment physically, emotionally or mentally.

Stress can affect our mental, physical or emotional health. Whilst there are times when stress is benefi-cial in ensuring that you are alert and able to identify potential dangers and threats, more often it is nega-tive.

The negative effects of stress occur when those challenges and changes are virtually constant and without a break or relief in between them. When this occurs tension builds up resulting in stomach problems, raised blood pressure, poor sleep patterns, headaches and even chest pains. Left untreated the symptoms can worsen and more serious health is-sues may occur.

Pilates is the perfect exercise regime for relieving stress and preventing further physical, emotional or health problems.

So what makes Pilates so perfect for stress relief?

Breathing: A key feature of Pilates. Deep and mindful breathing is crucial. Breathing should be deep so that all air is expelled; a cleansing breath. Not only is the breath-ing taught in Pilates designed to cleanse but by building awareness of breathing it develops a sense of calmness and helps release tension.

the exercises in Pilates are designed to strengthen and tone muscles from the center to the limbs. The purpose is to develop strength, alignment and a poised, lifted and balanced body. This will help reduce pain and tension. Breathing, body control and

alignment improve by following the exercises regu-larly. Sleep quality will improve as a result.

Endorphins: These beneficial hormones are released when you exercise; they create positive feelings and aid relaxa-tion. Relaxation: through the emphasis on control, of both mind and body, the controlling and releasing of the muscles during sessions helps relax the body and mind. The emphasis on breathing also helps increase the sense of relaxation.

Focus: This is a key feature of Pilates. Throughout the exercises it is essential to retain focus on breathing and movement. Whilst focusing on performing the movements and breathing it is not possible for other worries to prey on your mind.

Pilates is the perfect exercise regime to relieve stress as it is holistic. It benefits the mind and body through the emphasis on breathing and control. The breathing techniques developed through Pilates can be used outside of the exercise class whenever situa-tions seem to be overwhelming you. Regular exer-cise sessions will keep your mind and body healthy which in turn will help you to handle stressful situa-tions in a more positive manner.

High quality yogurt with probiotics is one strategy for staying healthy

Herbal Collective Nov’18 15

Prevention is the Key for Cold and Flu

November is one of the wettest months of the

year so it correlates perfectly with the rise of the sniffles, hor-rible headaches and bright green snot! That's right, the cold and flu season is upon us!

But don’t you worry because your Health Ren-egade is here to share his Top 4 Cold & Flu Fighters. I used to get 3-4 colds every year and I just assumed that was normal. But I figured out that what I did when I didn’t have an active virus pushing my im-mune system was the really important part.

Now I will get one every year, which I consider normal because those viruses chop and change all the time and getting sick once in a while is part of our homeodynamics as humans. It’s a great internal message to relax, sleep more and take care of our-selves.

Start these things right now and use them as pre-vention! Don’t wait until you’re sick before taking action, that’s just asking for trouble.

Prevention is key because a virus will be in your mucosa for 3 days before you feel symptoms. It can then can hang for weeks before your immunity has the strength to get rid of it.

My Top 4 Cold & Flu Fighters are:

1. Self Care - Fundamental but important. Focus on good sleep, sufficient hydration, stress reduction and quality food.

It’s darker and colder, slow down and get into a hibernation phase. Attempting to do all the high energy summer things during these winter months is asking for trouble!

2. Tea - Choose hot drinks to help warm yourself from the inside. Traditional medicine has provided us with the best cold & flu medicines.

Echinacea Tea: Consuming at the first sign of a cold will help you relieve early symptoms.

Green tea: Is effective in preventing cold and flu symptoms, and for enhancing your immune func-tion!

3. Herbal Supplements - American Ginseng reduces the risk and duration of cold and flu symp-toms. It is safe, well tolerated, and potentially effec-tive for preventing short term respiratory illness due to the cold and flu viruses.

Echinacea can reduce the duration of a cold and is effective in preventing respiratory infections.

4. Probiotics - Probiotics are live beneficial bacte-ria we want to grow inside of us. They are in foods like yogurt and cheese, and come in supplement form. Current research shows that bugs are super-stars at making you healthy.

This is how they do it! The bugs in your gut eat what you eat, then make your gut barrier strong, enhance immune cells, and make your respiratory system stronger!

I consume probiotics every day, it’s my most valued supplement. To know which probiotics will work best for you please connect with me. Taking the wrong probiotics can actually be harmful, so let's test and not guess.

16 Herbal Collective Nov’18

Tips to Protect Your Knees

While our knees may be among the most vulnerable joints to osteoarthritis, that doesn’t mean we can’t prevent damage

that leads to the highly com-mon and debilitating condition, according to orthopaedic sur-geon Kevin D. Plancher, MD, founder of Plancher Orthopaed-ics & Sports Medicine.

“Arthritis isn’t always pre-ventable, and more than half of us will have signs of osteoar-thritis by the time we’re 50,”

Dr. Plancher explains. “But it’s not inevitable, and we can proactively try

to avoid arthritis in our knees by taking several key steps to protect and preserve the joint. Because who doesn’t want to stay fully mobile?”

The leading cause of disability among U.S. adults, about 31 million Americans cope with pain, stiffness and swelling from osteoarthritis, the “wear and tear” type of arthritis that’s the most prevalent form of the disease, according to the Arthritis Foundation. The knee is one of the top sites of osteoarthritis, which

results when the cartilage or “cushion” covering the ends of bones in the joint wear away, triggering the bone-on-bone grinding and the joint loses its lubrica-tion.

Risk factors for developing osteoarthritisKnees naturally bear the brunt of much of what

happens to our body while we move about every day – including the normal turning and twisting motion

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Herbal Collective Nov’18 17

that can strain joints as well as the impact of any extra weight we may carry around (whether on our bodies or in our arms).

Age is a major risk factor for developing osteoar-thritis, Dr. Plancher notes, as most people who get it are over 50. Also at play is a person’s genetic predis-position to the condition, which can run in families.

“Another risk factor is diabetes,” he adds. “High blood sugar levels raise the odds of osteoarthritis by promoting molecules that make cartilage stiffer and more prone to stress. Certain types of athletes, un-surprisingly, are more prone to the condition because of the constant pounding their sport may cause to knee joints, as well as any injuries.”

Tips for protecting your kneesWhile you can’t completely eliminate the chances

of developing knee osteoarthritis, Dr. Plancher offers these pointers to help protect your knee joints:

Control your weight: Whittling away any extra pounds or staying at a normal weight may be the best way to keep osteoarthritis away, he says. “Much research has shown that obese adults are far more likely to develop arthritis,” he adds.

“Being overweight is terrible for weight-bearing joints such as the knees and losing even some excess weight significantly lowers your chances of develop-ing osteoarthritis. Try cutting portion size at meals.”

Exercise regularly: Not only does exercise ward off weight gain (see above), but regular physical activity is one of the top ways to keep joints healthy, helping them stay limber and strengthening muscles surrounding the knee, Dr. Plancher explains. Stretch-

ing before and after workouts only enhances these effects. Try cycling or swimming.

Avoid knee injuries: Obviously, nobody tries to get injured. But knee injuries make it many times more likely that the joint will develop arthritis later, he says.

“Wear protective gear and be mindful of your movements when doing unusual activities or while playing your chosen sport,” he advises. Osteoar-thritis occurs in about half of those who experience a traumatic joint injury, according to the Arthritis Foundation.

Eat to beat arthritis: Good nutrition is important in preventing a multitude of undesirable health prob-lems, including heart disease and cancer. But certain nutrients have been linked to lower risks of osteoar-thritis as well.

They include omega-3 fatty acids, which cut inflammation throughout the body, and vitamin D, which preliminary research associates with lower knee pain. Be sure to consult with your physician.

Get injuries treated promptly: Research has demonstrated that those who injured a knee while younger were three times more likely to develop osteoarthritis in that knee, and those odds grow with injuries sustained as older adults, Dr. Plancher notes.

“You may be tempted to put off seeing a doctor if the pain or dysfunction is low-grade but procras-tinating on proper treatment only makes those odds worse because you haven’t corrected the problem,” he says.

Consult www.plancherortho.com for great exercis-es that strengthen many muscles around your body.

The Ayurveda Association of Canada is holding the Ayurveda: Food and Nutrition Conference Nov-17 in Toronto to commemorate Dhanvantari Jayanti globally known as ‘Ayurveda Day.’

Attendees to this conference will learn about food and nutrition from an Ayurvedic Perspective, con-nect with the local Ayurvedic community as well as vendors and grow their Ayurvedic tribe.

The conference will focus on a number of perspec-tive on Ayurveda; how food affects mental health, current dietary trends, Western Herbs from an Ay-

urvedic Perspective, the role of spices in health and healing, food and nutrition for different life stages like pregnancy, childhood etc and much more.

Conference topics include; The Genius of How Ayurveda Categorizes Food and Spices, The Psycho-somatic Effect of Six Tastes on Gut Health and much more. Tickets are sold on a first come- first serve basis.

The conference is held at the Canadian College of Naturopathic Medicine, 1255 Sheppard Ave E, North York, ON M2K 1E2.

Ayurveda Conference Held in Toronto

18 Herbal Collective Nov,’18

Security Concerns Raised Over Australia Health Records

https://herbalcollective.news/2018/10/02/what-are-uterine-fibroids/

Australia should address secu-rity concerns before wide adop-tion of My Health Record, says GlobalData

Australia plans to create an online digital health record—My Health Record—for every single citizen by the end of 2018 for seamless coordination of medical treatment. However, the govern-ment will have to address numer-ous privacy and security concerns before encouraging wide adoption of the technology, says Global-Data, a leading data and analytics company.

My Health Record is a digital online platform that stores criti-cal health information of patients registered in the system. These records can be shared across mul-tiple health providers for seamless coordination of medical treat-ment. This is expected to improve

quality of healthcare and reduce expenditure.

David Brown, Medical Device Analyst at GlobalData, says: "The immediate benefits of registering all citizens in a centralized health database are numerous. Health-care providers will have access to a patient's health status and cur-rent medications and sensitivities, which will allow for a high level of care that is directly tailored to the needs of an individual pa-tient."

Currently there are over six million individuals registered in the system and by the end of this year the government plans to create a health record for every single citizen. However, despite the obvious benefits of a central-ized healthcare database, there are some serious downsides that come along with centralized and digital hubs of personal information.

Brown continues: "Some of the more prominent privacy concerns involve third-party access to Aus-tralian patient health information, such as law enforcement and com-mercial entities such as insurance and pharmaceutical companies."

The My Health Record website maintains that law enforcement will not be granted health record access without a court order and that third-party access will be restricted to bodies involved in policy, planning and research purposes only.

Besides privacy issues, cyber-security remains a large problem. Recently, several health platforms such as the US Centers for Medi-care and Medicaid Services and Singapore's SingHealth platform have suffered data breaches.

Brown concludes: "Cybersecu-rity is an increasing problem in today's digital world. If Australia wants to combat this growing problem to reap the rewards of centralized digital health, it will have to take these threats very seriously. Australians have until November 15 to opt out of the system if they do not wish to have a digital health record created. Current opt-outs sit at just over one million individuals, which is far below what the government expected. It will be important to see if Australians embrace the benefits of digital healthcare, or if the fear of personal data privacy breaches diminishes widespread adoption of this technology."

The Natural Health Directory is a resource for our readers who are looking for practitioners, products, education, herb farm or other herbal and natural health information.Each listing links to a listing on the Herbal Collec-tive website with links and contact information to

Health Food StoresEdible Island, www.edibleisland.ca, 250-334-3116

Natural Foods and SupplementsOffers a wide selection of natural health products and nu-tritional supplements....................................905-695-0631

Biophysica, .Colloidal Silver Generators, Colloidal Goldwww.biophysicia.com.......647-478-6946 1-800-488-2032

Neem Research, www.neemresearch.ca...1-888-747-6287

Naturopathic DoctorsDr. Olena Gill, www.indigomedicine.com............................................................................778-762-3099

NutritionKaren Warwick, RHN, www.viholisticnutrition.net.....................................................................250-753-3028

Flower RemediesBach Flower Remedies, Sarah Brune..........250-331-3228www.BachFlowersCanada.com

HerbalistsHoneybee Wellness, Tahnee Frajman, .......250-816-8246https://www.facebook.com/HoneybeeNutritionist

Herbal ProductsFerlow Botanicals, www.ferlowbotanicals.com, info@ferlowbotanicals.com.....................604-322-4080

Aloe Vera Grace Cosmetics...............250-338-7105www.maureenglowasky.pro-masystems.ca

Monat .................................................250-947-5231https://hairquiz.monatglobal.com/select/country

Neem Research, Klaus Ferlow..............1-888-747-6287www.neemresearch.ca

Wild Oil of Oregano, www.wildoiloforegano.comwww.wildtamanuoil.com

Natural Health Directory

that particular business. Click on the link for each page to get more informa-tion on each particular business.To Get Listed; info@herbalcollective.ca or call 1-250-729-1593.

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