Christmas is coming
Mind your weight
All suggestions made in this newsletter are intended to help you to help yourself. If you have any serious doubts about your health, consult a doctor first.
After the summer where we seem to pay a little less attention to food and drink many of us are now struggling to reach our ideal weight again and the physical form that become us best.
The next temptation is just around the corner though. In this month the Christmas parties are starting and with that the start signal to Christmas sweets and traditional heavy Christmas food and drinks like egg punch etch…
Listen to the warning signals and bear in mind the feeling of wellbeing it gives to be conscious about your diet and exercises. Let that be your guidance in the coming season where there is so much need of the power of self-discipline. Imagine your body has to last your whole life and give you a pleasant old age.
I experience that most people just have to change dinner to lunch in stead of changing the whole diet.
The daily meals
If you feel like eating a banana split go ahead and eat it for breakfast instead of skipping breakfast as many do. Of course the most ideal is a breakfast with grains and fruit and if tolerated a little organic yoghurt, milk and so on. But if you have to have a ”calorie-bomb” than do it in the morning!
It’s all about your meal being blood-sugar-stabilizing and give you a feeling of being full. In order to keep the blood sugar stabile it’s important to eat a little at mid morning. It could be a protein bar without sugar, a little piece of meat or something like that. Do not try to hold on until dinner-time. Your metabolism will go down and you will be so hungry you will through yourself at the food. Several small meals are better.
Let lunch be your dinner. All according to needs choose a salad with avocado, tuna or prawns or an other kind of fish. Followed by a lean meat with lots of vegetables or a fulfilling omelet.
The afternoon snack could be a piece of dark chocolate with hazelnuts or almonds.
If you need to slim down a little or must watch what you eat like myself where I choose whenever it is possible to sit in front of the TV with my “dinner” which contain of a peeled apple cut in slices and sprayed with cinnamon. Cinnamon is very blood sugar stabilizing. With this I take a drink of dry sherry mixed with water which is the highlight of my day. For some it might by difficult with an apple as the last meal of the day. But if you do and you are healthy in general it wouldn’t take many days before you will feel a new kind of wellbeing. You will cheer yourself in the mirror in the morning with pleasure and a brand new self-esteem. Keep in mind that there should be 12 hours between the last meal in the evening and your breakfast.
Make sure to get enough protein of good quality. Meat is together with many other things acid forming. Therefore you must eat a lot of alkaline forming vegetables.
Remember also to take a broad-spectrum of supplemens like vitamins and minerals
in an easy obtainable form. The CLA oil can help to burn fat and firm the muscles.
It can be a good idea to supple with a little Q 10. You can take from 30 – 150 mg daily according to different needs. Do you have problems with blood sugar balance you can benefit from a supplement of Chromium.
If it is necessary with a little help to keep the stomach working you could take a fiber product with psyllium.
Sometimes hunger can be mistaken for thirst so therefore make sure to drink plenty during the day. Water, vegetable juices, green, white or herbal teas supplied with a single cup of coffee or two and only a tiny amount of alcohol of good quality.
Personally I have experienced that it is not really difficult to loose weight but to keep it is a complete different matter that can take the rest of our life to learn. Be careful with the yo-yo effect it can easily mark the body and its chemical balance.
Be efficient in the healthy fat!
There are 3 kinds of fat, the saturated fat, the monounsaturated fat and the polyunsaturated fat. The polyunsaturated fatty acids are also called the Omega 3 and 6 and they are essentially fatty acids. The body doesn’t produce them therefore we must intake them through our diet. They contain EPA (Eicosapentaenoic aci) and DHA (Docosahexaen acids). The essentially fatty acids are necessary to form brain tissue, nerve tissue and cornea among other things.
It is good to eat fat fish because it holds Omega 3. There is more of the good omega 3 in wild fish living in the sea, than the fish fed on other kind of food.
Also linseed (flaxseed), rapeseed, pumpkinseed and walnut oil plus eggs contain Omega 3. Omega 3 is an important supplement with for instance cardiovascular diseases, Arthritis, Cancer, Eczema, Allergy, and Asthma among others.
Omega 6 is Linoleic acid and Gamma Linolenic acid from for example sweet corn, sunflower, thistle, almond and grape seed oil. Most of us get enough through the plant oil we eat but maybe we do lack the important GLA because some of us don’t obtain the plant oils. One of the reasons could be that we lack the enzyme called delta-6-desatuase.
GLA is found in Borage oil and Starflower oil.
Omega 6 is especially good with dryness in the eyes, PMT, dry eczema, Scleroses, childlessness and more..
The latest are omega oil is Omega 7(Palmitoleic acid) and Omega 9(Oleic acid) which the body produces itself but the ability to build these oils can be reduced with age. Especially in women after the menopause. These oils are very important for our skin and mucus membranes and for the urine tract and digestion. The oils are now sold undependably as food supplements.
Omega 7 is found in Sea Buckthorn oil, sesame oil, macadamia nut oil and number 9 is mostly from olives and rapeseed.
To make sure to get the benefit from these oils it’s important to have enough of vitamins and minerals in the body, especially B3, B6, Magnesium and Zink. I always tell my clients that it’s important with a base of multivitamins/minerals together with the healthy fatty acids.
It is believed that a diet rich in Omega 3 can help to reduce the risk of developing breast cancer.
Researches believe that with taking omega 3supplement, there should be taken more 3 than Omega 6.
Cold & Flu – That time of year!
It is autumn with its traditional unstable weather, many suffers from runny noses, congestion in sinuses and bronchia’s. One of the supplements that can be helpful with these symptoms is Kan Jang. It contains of Andrographis paniculata and Siberian ginseng. It’s good to start taking it as soon as you feel something is coming. This way you can be lucky enough to stop it in developing.
Did you know?
According to many researchers deficiency in Vitamin D seems to increase the risk of Colds and Flu’s.
And that enough Vitamin D helps to increase good health and wellbeing in general.
It is believed that lack of Vitamin D increases the risk of different forms of cancer.
Healthy Living with Soes
Now you can ask all kind of health related questions to Doctor Soes Wollesen.
You can write sw@innovitapharma.dk or send a letter with your question to ANNIs VITALSHOP Mrk “Healthy Living with Soes”
A life with Arthritis
can be a good life
Last week I was giving a seminar with the subject “A life with Arthritis – can be a good life”.
It was mostly people over 50 and a few younger ones. The younger part of the audience didn’t come to hear about the newest research result but be course they were suffers themselves. With some young people the symptoms of Arthritis can be very aggressive.
One of the first things I said was “You have got a diagnose – Arthritis, and you will have to learn to live with it. In this case it is the truth”.
It’s not always I say like that – some things you shouldn’t accept to live with. My first question was “What kind of life do you want with Arthritis as your steady partner”? The room became very quiet but then the chatting started – everybody wanted a good life. My response was “so go and get it”.
Arthritis is the most common people-disease. Here I am thinking Arthrosis, but there are many kinds of Arthritis and muscle diseases characterized as Arthritis. They are chronicle diseases that for most people get worse slower or faster. The sooner you decide to do something yourself to have a good life with Arthritis the better.
Shortly, it is a mentally, physically and often socially strain to have Arthritis. No doubt! There is a lot of research done in this area but the key to cure hasn’t been found.
If you got Arthritis it is very important to pay attention to what you eat, do exercises, kick yourself to action on bad days and enjoy the progress you get from doing something about it.
There must be a balance between the acid forming foods like sugar, meat, cheese, soda, sour milk products and coffee and the alkaline foods like fruit, vegetables, and ordinary milk products if it’s tolerated. Too much acid or forming of acid is deposit in the connective tissue, muscles, joints and give pain, tiredness and reduced ability.
Do intelligent exercise mainly muscle training both on the front side and back side of the body to get a better balance which can cause problems for people with Arthritis.
There are many supplements that can reduce pain and grease the joints. It is individual what works with whom but don’t give up it needs time to work.
A multivitamin/mineral and an antioxidant cocktail I recommend to everybody. Don’t intake this with coffee or other kind of medicine.
Further more – LIVE as you choose don’t let Arthritis stop you from enjoying your life. Do as much as you feel you can. Don’t cut yourself off from things you like and - get a good life with Arthritis
Kindly regards
Soes
Hi Soes!
I am a 49 year old woman about to go into menopause. I have many hot flashes and I am almost chronically tired.
My mother suffered with hot flashes, mood swings and depressions I would like to prevent this.
Is there anything you can recommend I can do?
Thanks,
Helene
Hi Helene.
Thank you for you mail.
Some women are hit harder with menopause symptoms than others. Why we don’t really know yet. The Ovaries reduce the production of the female hormone Estrogen and as many parts of the body is depending on Estrogen it causes a reaction in the skin, bones, mucous membranes in bladder and urine tract, muscles and libido.
There are also other things to consider in this face of life.
You didn’t mention if you been to se your general GP. It is important to find out if there are any other reasons to your tiredness.
Hormone treatments from your doctor are a possibility but there are also other solutions to reduce the symptoms. Menopause is not an illness but a face the body has to go through.
Regular meals with good carbohydrates, proteins and healthy fatty acids, 11/2 liter of water daily possible some Basil added with it is important.
Do exercise - get the pulse up and sweat (caused be exercise) minimum 3-4 times weekly for ½ an hour. It gives strength to muscles, joint and especially the bones. It releases the endorphins which gets the mood up.
Regarding vitamins put the focus on Calcium, Magnesium, Boron, C, D and E vitamin plus CO Q 10.
There are also other products on the market I would recommend that you consult a practitioner or you doctor before starting.
Sage, Dandelion, Soya bioflavonoid, linseed (flax seed) Dong Quai, Omega 3 + 6 are supplements that has shown an effect with hot flashes and other symptoms related to menopause.
Don’t forget to tell your surroundings how you feel and ask for a hug if needed…
Best regards,
Soes
Dear Soes
I am a 61 year old woman and I have just got diagnosed with high cholesterol. It runs in the family so my doctor put me on medication right away. I am given statin drugs . I have read that there are other things to take when taken cholesterol reducing medication and that fish oil also can reduce high cholesterol? How about exercise?
Kindly regards Asta
Dear Asta!
There is more than one form of high cholesterol. That it runs in the family is the heretic form as it comes with the genes. You can’t diagnose it just as a family thing. I say that because the heretic high cholesterol often gives cardiovascular problems earlier and can be difficult to regulate without regular medication.
The typical cases of high cholesterol are caused by our lifestyle.
I will start with high cholesterol in general.
There is some research result that shows that statin treatment for high cholesterol can give deficiency in Coenzyme Q 10 which is part of the energy metabolism in the cells. There are some doctors that recommend a daily supplement of Q 10. It must be taken before or after the intake of the regular medicine.
There have been some clinical results of people with high cholesterol taking Omega -3 supplement. It takes longer but it has shown a clearly positively effect of “the good” cholesterol and a lowering of “the bad” cholesterol.
Pure flaxseed oil (omega 3 and 6) has shown a positive effect on the cholesterol figures.
Fibers, garlic, and apple-pectin, Vitamin C and E are other natural things that have shown the same results.
I would always recommend exercise – It can not do it alone but it has a positive affect on the circulation and with that the cholesterol in general. To do exercise makes it also easier to eat healthier, drink more water and quit the cigarettes if you smoke…
The best regards,
Soes
Healthy Living with Doctor Soes ” the best from both worlds”.
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EVENTS IN NOVEMBER
CHOCK WAVES
Can be used bu arthritis and inflammations like a golf elbows and much more...
Erling Pedersen is giving consultations 8. & 10. november
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11am-1pm.
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