Myths and Misconceptions About NHPs
Introduction for each article
November 2 to 8, 2015 is NHP Week, an annual celebration of the health
and happiness that millions of Canadians receive from natural health
products (NHPs). This year, the Canadian Health Food Association (CHFA)
commissioned a national survey on popular natural health claims to see if
Canadians can distinguish fact from fiction. We asked 1,500 Canadians
from coast to coast 15 true-or-false questions to test their knowledge, with
surprising results!
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The Buzz about Honey
Statement1: Honey has antibacterial properties: True
Did you know that honey is the only edible substance on Earth that never
expires? This wonder of nature boasts many benefits and Canadians are
definitely curious. Our survey found that 84 per cent of Canadians knew
that honey has antibacterial properties. Clearly, our country is crazy about
honey. Researchers at the University of Guelph found that unpasteurized
honey can be as effective as some medical creams and ointments at healing
tissue and killing infecting agents. Honey’s magic ingredients include
sugars, minerals and enzymes, that work together to disinfect and repair
injured skin tissue. This means you can add honey to your family’s first-aid
kit to apply on minor cuts and scrapes.
Skin care is another interesting use for honey. Its nutrients and natural
antibacterial enzymes can help to gently clean dirt and bacteria from our
skin. Try it yourself. Check out chfa.ca for a DIY honey face mask that is
easy to make at home.
A spoonful of honey can be a tasty way to calm a cough or soothe a sore
throat, too. Oh, honey, is there anything you can’t do?
Source: chfa.ca
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Vitamin C and the Common Cold
Statement 2: Vitamin C can ward off the common cold: False
Vitamin C has long been touted as a cure-all for the immune system, but
Canadians just can’t seem to get the facts straight. Only 22 per cent
answered correctly when asked if vitamin C can ward off the common cold.
Seventy-eight per cent answered true, but high-quality studies show that
vitamin C won’t cure (or prevent) the common cold. Some smaller studies
have found that vitamin C supplementation may reduce the duration and
severity of a cold. Children who supplemented with one to two grams per
day of vitamin C experienced colds 18 per cent shorter than average.
However, these results haven’t been seen in larger, randomized control
trials. All is not lost though — a recent meta-analysis, which combines
many studies together, stated that "it may be worthwhile for common cold
patients to test on an individual basis whether therapeutic vitamin C is
beneficial for them.” Despite mixed findings, vitamin C is still an important
nutrient, and plays an integral role in the growth and repair of bones,
teeth, skin and other tissues.
Source: http://www.ncbi.nlm.nih.gov/pubmed/23440782
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Probiotics and Prevention
Statement 3: Probiotics have been linked to immunity: True
We have an estimated 100 trillion bacterial cells living in and on our
bodies, outnumbering our human cells 10 to one. In recent years,
Canadians have begun to appreciate and understand the vital role that they
play in our overall health. About 70 per cent of survey respondents
understand the link between probiotics and immunity. This link goes far
beyond the gut, as probiotics are finding new applications in mental health,
immune system support, and skin health.
The approach of the winter months means the rise of cold and flu
season. Few people realize the strong connection between our healthy gut
bugs and our immune system. Probiotics have been shown to play an
important role in “priming” our immune system to track and eliminate
invading winter bugs. A recent study of school children found that kids
who were given a probiotic drink were significantly less likely to get the flu
than their classmates who did not receive the probiotic (15.7 per cent vs.
23.9 per cent). So consider adding a probiotic to your routine and keep
your immune system fighting fit this winter.
Source: http://www.ncbi.nlm.nih.gov/pubmed/25294223
<http://www.ncbi.nlm.nih.gov/pubmed/25294223>
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Tea Demystified
Statement 4: Tea can help us stay hydrated during the dry months:
True
It is common knowledge that caffeine is a diuretic, but a cup of tea (even
with some caffeine) can have an overall hydrating effect. Only 65 per cent
of the 1,500 Canadians who answered our survey said they knew that tea
can keep Canadians hydrated throughout the winter. Some studies have
even found no difference in hydration between subjects who drank tea
compared with those who drank water.
This ancient beverage can do far more than just hydrate. Some teas contain
antioxidant, anti-inflammatory and anti-carcinogenic properties from the
bioactive plant compounds they contain called polyphenols.
When we drink tea enriched with polyphenols or apply tea products to our
skin, the compounds work to reduce some of the damaging effects of sun
exposure. This means that tea can help work against the development of
premature wrinkles and prevent the loss of collagen in our skin.
Sources:
Anti-wrinkle effects of tea:
http://www.ncbi.nlm.nih.gov/pubmed/25584148
Skin photo protection (green tea):
http://www.ncbi.nlm.nih.gov/pubmed/12871030
Polyphenols in cosmetics:
http://www.ncbi.nlm.nih.gov/pubmed/25712493
Source BBC article: http://www.bbc.com/future/story/20140402-arecoffee-and-tea-dehydrating
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Secrets of the Sunshine Vitamin (D)
Statement 5: Vitamin D is naturally occurring in many whole food
sources: False
Only 32 per cent of the Canadians we surveyed are aware that vitamin D is
not naturally found in many food sources. This is the reason many
products are fortified with vitamin D, to ensure that Canadians receive
their recommended intake. Health Canada even recommends vitamin D
supplementation during the dark winter months. An attempt by an average
adult to get the required daily amount of vitamin D (600 IU) from foods
alone may cause them to exceed their recommended caloric intake. For
example, to get 600 IU of vitamin D from food sources, you would have to
eat 15 eggs, or four cans of tuna, or drink about six cups of milk.
The actual amount of vitamin D in many whole foods varies dramatically,
making it difficult for Canadians to reach their recommended dosage of
this vital nutrient. Supplementation with vitamin D is almost universally
recommended.
Source: https://www.chfa.ca/resources/what-you-should-know-aboutvitamin-d/
Source: http://www.healthcastle.com/nutrition101_vitaminD.shtml
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Bacteria, They Aren’t All Bad
Statement 6: All bacteria are bad: False
When it comes to Canadians’ understanding of the role bacteria plays in
our health and happiness, 97 per cent of reported that they understand
bacteria can be both good and bad. It is estimated that we have 100 trillion
bacterial cells living in our intestines, outnumbering our human cells by
ten to one. Many of these bacteria are vital in maintaining good health. The
term “probiotic” refers to living microorganisms (bacteria) that provide a
health benefit when taken at sufficient doses. Regular supplementation can
lead to significant improvements in health and is effective at reestablishing a balance of good gut bacteria. Our gut microbes exert a
powerful effect on our immune system, keeping it primed and ready to
respond to invaders and ward off common infections.
Source: https://www.chfa.ca/resources/what-you-should-know-aboutprobiotics/
NHPs and Evidence
Statement 7: NHPs must be supported by proper evidence before they
are licensed for sale in Canada: True
Three out of five respondents understood that NHPs produced and sold in
Canada are highly regulated to ensure safety and quality. Before ending up
in the hands of consumers, these products are assessed and licensed by
Health Canada. The licence can only be obtained if companies provide
evidence that supports the products’ health claims. In Canada, NHPs
include vitamins, minerals, probiotics, herbal products and homeopathic
remedies.
NHPs manufactured outside of Canada must be evaluated and licensed by
Health Canada before they can be sold in the Canadian market. All products
licensed for sale in Canada have an 8-digit Natural Product Number (NPN)
or Drug Identification Number-Homeopathic Medicine (DIN-HM).
Calcium, Beyond Bone Health
Statement 8: Calcium is only important for strong bones and teeth:
False
Calcium is not just for bones. True, 99 per cent of the calcium in our body is
stored in our bones, but the other one per cent plays an extremely
important role in overall health. Canadians are keen to this fact, with over
75 per cent reporting an understanding that calcium’s importance goes
beyond our bones and teeth. Calcium plays a critical role in regulating
blood pressure, nerve transmission, muscle contraction, blood clotting,
ensuring a balanced body pH, and also works to aid thousands of enzyme
and hormone reactions. With all these benefits it should come as a surprise
that, according to a Health Canada, more than 80 per cent of Canadians
over 50, male or female, reported inadequate intakes of calcium from food.
This makes calcium the single most inadequately consumed mineral
among Canadians of all ages. We encourage you to speak with your health
care practitioner to see if a calcium supplement might be right for you.
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Sleep and the Power of Protein
Statement 9: Consuming protein before sleep can boost strength:
True
Three-quarters of Canadians answered this question incorrectly.
Conventional wisdom suggests that eating before bed packs on the pounds.
For active Canadians looking to add muscle, taking a protein supplement
before bed might help achieve those goals.
An active weight-training routine is essential to stimulate new muscle
growth, but your body needs protein, the building blocks of muscle, to fuel
those gains.
The timing of your protein supplement intake is essential for best results. A
recent study found that men who were actively weight training had more
muscle gains when they took a powdered protein supplement before going
to sleep.
Protein-rich whole foods include: lean meats, eggs and fish; vegetables
such as beans, legumes, nuts and seeds; and grains like quinoa. The
convenience factor of high-protein supplements has made them a hit
among gym-goers across Canada.
Source: http://www.ncbi.nlm.nih.gov/pubmed/25926415
Kick Up Your Performance with Caffeine
Statement 10: Caffeine improves exercise performance: True
Caffeine is often considered a vice and our findings reveal that most
Canadians still think the only benefit of this stimulant is that it wakes us up
in the morning. Only 34 per cent of Canadians responded correctly when
asked about caffeine’s impact on exercise.
Scientists are constantly finding new applications for this common drug
that can do so much. Gone are the days when caffeine was relegated to a
morning cup of joe. Extensive research has shown that a dose of caffeine
before a workout can improve endurance, mental clarity and performance.
The most common dose used in scientific studies is 6 mg/kg of body
weight, taken an hour before exercise, allowing time for the caffeine to be
absorbed. A typical large coffee can deliver anywhere from 120 to 360 mg
of caffeine. The options are endless, but speak with your health care
practitioner about adding caffeine to your workout routine.
When it comes to taking your workout game to the next level, make sure
you reflect on your own performance. Paying attention to your body’s
needs during exercise can not only improve how you feel, but help you
achieve new goals.
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When Fibre Falls Short
Statement 11: Most Canadians get enough fibre: False
Over 90 per cent of Canadians know that we are simply not getting enough
fibre in our diets. A Western diet full of processed foods means whole
foods are sadly lacking, and fibre intake falls far short of the recommended
25 grams a day for women and 30 to 38 grams a day for men. The benefits
of fibre include blood sugar regulation, weight maintenance, and improved
heart and gut health, so it’s important to fill this gap.
How can we get more fibre? Understanding its sources can be a key factor
when increasing intake. Fibre comes in two major forms: soluble and
insoluble, and both are necessary for optimal health. Insoluble fibre, found
in fruits, vegetables and whole grains, does not dissolve in water and adds
bulk to keep things moving through your digestive tract. Soluble fibre,
found in chia seeds, barley and black beans, can trap dietary cholesterol
and fats and carry them through the intestines unabsorbed. It can make
you feel fuller for longer, helping to maintain a steady weight. It’s also great
for feeding and supporting good gut bacteria. If you find it difficult to
increase your fibre intake through dietary sources, many supplements that
provide various forms of soluble and insoluble fibre are available at your
local CHFA member health food retailer. Speak with your health care
practitioner about which fibre supplement might be right for you.
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The Gut Brain Connection
Statement 12: 95 per cent of our “feel-good hormone” serotonin is
produced in the gut: True
The gut has an amazing “second brain” — an intricate network of neurons
that communicates with our brain.
What most Canadians don’t know — 72 per cent answered incorrectly —
is that 95 per cent of the body’s serotonin, our “feel-good” hormone, and 50
per cent of the body’s dopamine are produced in the gut! Research shows
that bacteria in the gut can influence the production of
“neurotransmitters,” which are signalling molecules used by our neurons
to pass messages around the body. Serotonin and dopamine are the two
neurotransmitters most closely associated with feelings of happiness and
well-being.
For optimal health, consider speaking to a natural health practitioner
about adding a probiotic to your supplement regime.
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There is a Multi for Everyone
Statement 13: Multivitamins are only important for pregnant women:
False
Many Canadians struggle to meet their nutritional needs through diet
alone — a multivitamin is a safe and effective way to bridge that
nutritional gap. When surveyed, most Canadians — 81 per cent to be
precise — understood that multivitamins aren’t just for pregnant women.
Multivitamins play an important role in the health of men and women of all
ages. Studies have found benefits including a reduced risk of some cancers
and other chronic diseases, and improving symptoms of chronic fatigue
syndrome.
Having a specially formulated multivitamin before and during pregnancy is
essential for meeting your body’s changing nutritional needs. A highquality multivitamin can provide folic acid to prevent neural tube defects
in early pregnancy. Other essential nutrients for pregnancy, often included
in a multivitamin are omega-3s, beneficial for brain and eye development,
iron for increased blood capacity, and proper levels of vitamin A.
Visit your local CHFA member health food store for multivitamins
formulated specifically for your age, gender and needs.
The Benefits of Going Organic
Statement 14: Eating organic foods significantly reduces exposure to
pesticides: True
The media are full of mixed messages about the benefits of choosing
certified organic foods. This confusion is evident as almost 40 per cent of
Canadians answered incorrectly when asked about organics and pesticide
exposure.
Certified organic products are produced and grown without the use of
synthetic pesticides, herbicides, GMOs (genetically modified organisms),
hormones or antibiotics. By following a simple guide, “the Dirty Dozen and
the Clean 15,” (link) developed by the Environmental Working Group, you
can minimize your consumption of pesticides by as much as 80 per cent,
leading to cleaner diet for you whole family.
Purchasing certified organic foods also supports sustainable farming
practices and animal welfare standards. In Canada, organic products can be
identified by the Canada Organic logo. Organic produce often carries a “9”
before the four-digit product number on produce stickers. Being informed
about organic products can lead to real benefits for you and our
environment.
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Go Organic For the Greater Good
Statement 15: Products with the official Organic logo are required to
contain at least 95 per cent organic ingredients: True
Canada’s organic standards are among the most widely recognized in the
world, and Canadians are becoming well-acquainted with the benefits of
these products. Over 60 per cent of Canadians answered correctly when
asked about the contents of products carrying the official Canada Organic
logo.
Certified organic products that use the Canada Organic logo must contain a
minimum of 95 per cent certified organic content and ingredients. This
certification places strict limits and prohibitions on the use of toxic and
persistent pesticides; synthetic fertilizers; the routine use of drugs,
antibiotics or synthetic hormones; animal cloning; genetic engineering;
sewage sludge (“biosolids”); and irradiation. Organic standards also forbid
the use of artificial food colours, flavours, sweeteners, preservatives and
many other processing aids and ingredients in processed foods. Guided by
these and other standards, organic is now the most heavily regulated and
scrutinized food system in Canada. Going organic allows you to help our
environment while also choosing great-tasting, healthy food for you and
your family.
Call to action for each article
For more information on how you can celebrate NHP Week and to see how
Canadians scored on the other survey questions, please visit us at chfa.ca.