All Vitality ar ticles represent the views of the writer, and not necessarily those of the publisher. We accept no responsibility for the variability in outcomes achieved by the usage of these views, and they are not meant to replace the advice of a physician Cover photo: Bitter Greens & Edible Flowers, Istockphoto
Whatan incredible year it’s been so f a r. S e e m s l i k e M o t h e r N a t u r e threw everything she had at us in recent months, from fierce blizzards to biting arctic winds It was a harsh reminder that nature always has the last word. So hopefully she is kinder to us this spring. One thing is for sure – the new season is bringing winds of change
Here at Vitality magazine, the biggest change on the horizon is the way we deliver our content to you. We know our readers a n d a d ve r t i s e r s h ave g r e a t ly e n j oye d Vitality’s health-related news, stories, and commentaries since we launched back in 1 9 8 9 . A n d t h e m a ga z i n e f o r m a t h a s worked beautifully for us during the many years we were publishing in print and then in digital for mat
But these days there are better ways to deliver content which are more readerfriendly, simpler to share, and easier to comment on. So what that means is – this Spring issue of Vitality is the last one you will see in a magazine for mat These pages are like old friends to us, and we appreciate the loyalty of adver tisers and sponsors who have populated the pages with their fantastic ser vices, advice, and health solutions And we must change with the times
Going forward, we will funnel our content more directly into Vitality’s monthly newsletter for mat with health features,
food and herb stories, guest posts, events, a n d u p d a t e d c l a s s i c a r t i c l e s f r o m t h e archives. So subscribers will continue to see us ever y month, and can expect the same level of radically honest health guidance that we’re known for
Also, our website is cur rently being overhauled to make it more user-friendly and easier to view on smar tphones, tablets, and laptops So we look forward to that launching sometime in the spring And if our lovely adver tisers choose to follow us over to the newsletter and website, that will be amazing
In the meantime, this month we bring you a controversial feature by Zoltan Rona, MD, who argues that cholesterol is not the har mful substance we’ve been told must be eradicated with statin dr ugs According to Rona’s research, the human body actually n e e d s c h o l e s t e r o l f o r eve r y t h i n g f r o m manufacturing hor mones and vitamin D to coating the ner ves with a myelin sheath. So the practice of forcing cholesterol levels down with dr ugs (as endorsed by conventional medicine) may do more har m than good. In fact, Dr. Rona points to research showing that people with high cholesterol can live as long as – or even longer than –those with lower cholesterol
Also in this issue, we offer a food feature by culinar y herbalist Pat Crocker, entitled “Tastes of Spring – Benef its of Bitter Greens from Dandelion to Radicchio” Since the liver loves bitters and needs them now to cleanse the body of residues from winter excesses, this is a g reat time to bite down on some mean g reens.
Finally, I want to thank you for your con-
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tinued loyalty as we shift g radually to a newsletter and website for mat, and we hope you continue to f ind Vitality of value in guiding your healthcare choices.
As for this f inal issue of the magazine, I hope you enjoy it, share it, and even print it out as a collector’s item. (Click the ‘download’ button at bottom right corner of page, then print )
See you in April Julia Woodford, Editor
SUMMARY OF
VITAMIN
D HEALTH BENEFITS AND RECOMMENDATIONS
Richard Z. Cheng, M.D., Ph.D
A recent paper published by the Or thomolecular News Service is the direct outcome of an expert forum on vitamin D that took place in September 2024 The paper summarized the f indings discussed, emphasizing the importance of updating vitamin D guidelines to reflect its comprehensive health benef its and the need for more inclusive recommendations based on the latest evidence Below is a brief summary of the report:
“Vitamin D is a crucial nutrient that extends f ar beyond its traditionally recognized role in maintaining musculoskeletal health
Recent research underscores its vital contributions to a wide ar ray of biological processes and health outcomes, with implications for prenatal health, brain function, immune support, cardiovascular health, cancer prevention, and pregnancy outcomes:
1. Extra-Renal Tissues and Immune Function: While the active for m of vitamin D is generated by
NEWS & NOTES
Research reports on Nutrition, Health & Anti-Aging
from Around the World
COMPILED BY JULIA WOODFORD
Individuals with optimal vitamin D levels have reduced cancer risks compared to those with deficiencies; Chili peppers interact with a receptor in the stomach and appear to inhibit inflammation
the kidneys, its importance extends to extra-renal tissues where it regulates gene expression and supports cellular differentiation, proliferation, and apoptosis Its role in immune modulation is noteworthy, as it enhances innate immunity and dampens excessive inflammatory responses Low serum levels of 25-hydroxyvitamin D [25(OH) D] are associated with increased susceptibility to infectious diseases and autoimmune disorders, underscoring its critical role
in maintaining immune resilience
2. Prenatal and Maternal Health: Vitamin D is indispensable for prenatal development and maternal health Adequate levels during pregnancy are linked to better bir th outcomes, including reduced risks of preeclampsia, gestational diabetes, and preterm births The review highlights evidence that maternal vitamin D status influences fetal brain development, immune system prog ramming, and
overall health trajectories into adulthood
3. Brain Function and Mental Health: The neuroprotective properties of vitamin D have garnered significant attention, with research indicating its role in reducing risks of cognitive decline, depression, and other neuropsychiatric conditions Vitamin D’s influence on brain health is mediated through its ability to regulate neurotransmitters, reduce oxidative stress, and support synaptic plasticity
4. Cancer Prevention: Emerging evidence links higher serum 25(OH)D concentrations to a lower incidence of cer tain cancers, including breast, colorectal, and prostate cancers. Vitamin D’s anticancer effects are attributed to its ability to inhibit tumour cell g rowth, induce apoptosis, and reduce angiogenesis. Observational studies consistently show that individuals with optimal vitamin D levels have reduced cancer risks compared to those with def iciencies.
5. Cardiovascular Health: Vitamin D’s contrib ution to cardiovascular health is increasingly recog-
nized. It influences regulation of blood pressure, vascular function, and inflammation Def iciency in vitamin D has been associated with hyper tension, atherosclerosis, and an increased risk of cardiovascular events, emphasizing the need to maintain adequate levels for heart health.”
The above is excerpted from a repor t by the Or thomolecular Medicine News Service To read the full report including dosage guidelines, go to: https://orthomolecular org/resources/omns/v2 1n04 shtml Free subscription h t t p : / / o r t h o m o l e c u l a r o r g / s u bscribe html archives: http://orthomolecular org/resources/omns/in dex shtml
Excerpts from the NEWS BRIEFS archives posted on Vitality’s website:
CHILI PEPPER COMPOUND MAY HELP TREAT DIABETES AND COLITIS
Evidence now shows that both chili peppers and marijuana interact with a receptor in the stomach and appear to inhibit inflammation when eaten, which may lead to new therapies for diabetes and colitis. In fact, the researchers actually cured mice of diabetes by feeding them chili pepper extract. They fed mice capsaicin, the active compound in chili peppers, and found that the mice experienced reduced levels of inflammation in their guts.
When the scientists investigated what was occur ring at the molecular level, they found that the capsaicin was binding to a receptor (TRPV1) found on specialized cells throughout the gastrointestinal tract When
this chili pepper compound binds to these cell receptors, they produce anandamide, a chemical similar to the cannabinoid in marijuana that essentially tells the immune system to calm down These receptors are also found in brain cells; it makes some sense therefore, that these gut receptors can communicate with the brain, which in tur n calms the immune system
The chili pepper compound causes a chain reaction that leads to the release of a type of macrophage (an immune cell) that subdues inflammation.
This study was released on the Proceedings of the National Academy of Sciences website on April 24, 2017. It can be read at https://tinyurl.com/lqh27tp
AVOCADOS SHOWN TO REDUCE RISK FACTORS OF METABOLIC SYNDROME
A review has found that avocados improve many of the elements that make up the condition known as metabolic syndrome (Avocado is a well-known source of carotenoids, minerals, phenolics, vitamins, and fatty acids. Metabolic syndrome is a clustering of risk factors, including high readings of blood sugar, cholesterol, blood pressure, and body mass index or BMI. Metabolic syndrome increases the risk of Type 2 diabetes mellitus by f ivefold and cardiovascular diseases by three-fold.)
According to the various studies examined in this scientif ic review, avocados have their most benef icial
effects on lipid prof iles, meaning benef icial changes to LDL cholesterol, HDL cholesterol, triglycerides, total cholesterol, and phospholipids They also were shown to lower the risk of high blood pressure, diabetes, obesity, blood clotting, and atherosclerosis. The peel, seed, flesh, and leaves of avocados were found to have differing effects on components of metabolic syndrome.
This study was posted on the site of the jour nal Phytotherapy Research The full text can be read at https://tinyurl.com/mhg5y7b for a fee.
VITAMIN B SUPPLEMENTS OFFSET EFFECTS OF POLLUTION ON HEART HEALTH
Research shows that supplementing with B vitamins can mitigate the impact of a type of pollution known as PM2.5, pollution with a specif ic tiny size of f ine particle, on cardiovascular disease.
This is the f irst human clinical trial to evaluate whether B vitamin supplements can change the biologic and physiologic responses to ambient air pollution exposure and potentially help contain its negative health effects. Ambient f ine particulate pollution contributes to 3.7 million premature deaths annually worldwide, mostly via effects on the cardiovascular system, but also via immune system suppression Particulate matter pollution is the most frequent trigger for heart attack.
Healthy non-smokers who took vitamin B supplements nearly reversed any negative effects of f ine-particle pollution on their cardiovascular and immune systems They reduced the effects of air pollution on their heart rate by 150%, on their total white blood cell count by 139%, and on their lymphocyte (an immune cell) count by 106%
The principal investigator commented that this suggests B vitamins may reduce the inflammatory effect of pollution; inflammation is a common factor in diseases and death of the elderly. The study only enlisted subjects who took no form of vitamin B supplements previously, and so those already supplementing might not derive further protection from increased supplementation Also, the protection afforded may be reduced in some higher-pollution cities.
This study was posted at the website of Scientif ic Reports and is available at https://tinyurl com/lao6n8j free of charge
CAMPING AND SUNLIGHT CAN RE-SET OUR BODY CLOCK TO EARLIER TIMING
Researchers have reported more evidence to suggest that one solution to the growing problem of people staying up late and throwing off body rhythms could be spending more time outdoors in the sun, specif ically suggesting that a few days spent backcountry camping is suff icient to send people to bed earlier, no matter the season.
Many people now stay up late into the night, watching TV, f iddling with smartphones, or reading a book by lamplight with the result that getting up to the morning alarm is diff i-
cult Late circadian and sleep-timing in modern society are associated with negative performance and health outcomes such as morning sleepiness and accidents, reduced work productivity and school performance, substance abuse, mood disorders, diabetes, and obesity Modern exposure to electrical lighting causes about a two-hour delay in our internal clocks, evidenced by a shift in the normal fluctuations of the hormone melatonin.
A week of summer sun can shift internal clocks back, sending people to bed earlier, without changing how long they slept To assess wintertime effects, the team sent people camping for a week in the Colorado winter at solstice when days are shortest, with no flashlights or phones allowed.
With increased time spent outdoors, subjects started going to bed at an earlier time Their internal clocks, measured by the timing of when melatonin levels began to rise in their bodies, shifted more than 2.5 hours earlier. Their sleeping patterns followed these changes in melatonin levels and people went to sleep earlier
Also, a single weekend spent camping was found to be enough to break the late-night habit, weekend sleep-in habit, and the later-shifting of circadian clocks.
The full-text study is now available online, free of charge, at https://tinyurl com/zglx4cg and will appear in the journal Current Biology
DIET SODA DRINKS BOOST DEMENTIA RISK
A study has found that people who drink diet soda daily are more likely to develop stroke and dementia when compared to those who do not. (Prior studies linked diet soda intake to stroke risk, but the link with dementia was not previously known ) Researchers examined whether participants had been diagnosed with a stroke or dementia due to Alzheimer’s. After measuring beverage intake at three points over seven years, researchers monitored the volunteers for another 10 years, seeking evidence of stroke in people over age 45 and of dementia in participants over age 60 They found no cor relation between sugary beverage intake and stroke or dementia.
However, they did f ind that people who drank at least one diet soda per day were almost three times as likely to develop stroke and dementia Although the researchers took age, smoking, diet quality, and other factors into account, the team was quick to point out that these f indings demonstrate cor relation but not cause-and-effect This study did not differentiate between types of artif icial sweeteners Scientists have put forth various hypotheses about how artif icial sweeteners may cause harm, from transforming gut bacteria to altering the brain perception of sweet taste.
This study was posted on the website of Stroke on April 20, 2017
(Editor’s note: Violets are edible flowers that can add zing to any dish Look for wild violets popping up in f ields and forest floors as spring unfolds )
Herbalists
and other healers have long championed the bitter taste of cer tain herbs and garden g reens Yet the majority of Nor th Americans still shun these essential foods, prefer ring salty and sweet over the equally impor tant sour and bitter.
On this side of the Atlantic, it’s all too common to see ‘g reens’ like r uby red radicchio and pale, sleek endive languishing at the edges of plates. With their agg ressive, bitter, sometimes sour qualities, it is hard to become instant friends with these mean g reens But on second bite, their clear, fresh taste is refreshing and stimulating, not to mention healthy for body and brain. It is generally ag reed that bitters suppor t the hear t, small intestines, and liver, as well as reducing fever
As one of the four tastes – sweet, salty, bitter and sour –bitter is now gaining some culinar y respect and beginning to take its rightful place in our meals as well as our drinks
The astringent taste of g reens such as endive, chicor y, sheep sor rel, radicchio, dandelion, and yellow dock awakens the palate and primes it for more balanced tastes in the meal to come The digestive tonic action of bitters promotes secretion of hydrochloric acid which aids digestion, so take them at the star t of a meal because a small, light salad of bitter g reens is an excellent tool for whetting the appetite.
Scientists say that we have about 10,000 taste buds, with each one lasting not much longer than a week before it is shed and regenerated. Taste buds are clusters of cells on the tongue and in the mouth that relay the
Tastes of Spring
Tastes of Spring
four tastes to the brain. Some ancient traditions link the four tastes to mental effects on the body For example, a balanced intake of bitter flavours is thought to encourage honesty, integ rity, optimism and a loving hear t.
Tr uth is, while the bitter taste alone is positively influencing our body and brain, the g reens themselves are delivering vitamins A and C, f ibre, iron, and calcium – all with low caloric impact. This combination of physical and mental benef its should be enough to begin a new dawning of respect for the scowling bitter bites
Bitter Greens – A Primer
“To make a good salad, is to be a brilliant diplomatist ” – Oscar Wilde
Diplomatic to a fault, the lettuce family of leafy g reens are not strong enough in taste to be included in the categor y of bitters Use the widely expanding varieties of lettuce for after the meal or between courses to cleanse the palate, just not in place of the bitter g reens. The trend now is to snip the tiny, premature leaves of regular-sized g reens and bring them to market in their miniature state instead of allowing them to g row to their nor mal size This makes a g reat looking salad – albeit more costly – but the taste is milder and sweeter and the bitter digest ive a n d a n t i - i n f l
compromised
Only the following full-sized g reens are mean enough to qualify for the bitter list so use them fresh and crisp in salads or sandwiches, and wilted in favourite vegetable dishes. Mixing milder tasting varieties with the more pungently bitter ones is an easy way t o b e c o m e a c c u s t o m e d t o s t r o n g flavours, but for the ver y best in health benef its you will have to bite the bullet and embrace these bitter babies on their own:
Sheep sorrel is piquant, tar t, and tang y with a citrus over tone
• ARUGULA – is also called rocket or r ugola It has a g reen or red colour with oak-shaped leaf; nutty, pepper y, hot and shar p in taste
• BEET GREENS – have pur ple-red veins and g reen flesh on the leaves. They are ver y tangy with a hint of mustard and beet.
• BROCCOLI RAAB – also known as rapini, it looks like an immature broccoli with tiny broccoli-like heads and long leaves. Use both leaves and florets; taste is similar to tur nip.
• WATERCRESS – is widely available in stores in season; g rows wild in streams; taste is hot, shar p, and biting.
• DANDELION – The taste is moderately bitter if wild dandelions are picked in spring before flowering (delicious eaten raw in salads and sandwiches), or buy organic dandelions all year round at markets (great for steaming/stir-frying). Dandelion leaves stimulate the liver to eliminate waste and toxins.
• ENDIVE – has nar row leaves, white at the base and pale yellow-g reen at the tips; bitter Belgians f irst cultivated this g reen in 1845
• FRISE – has stiff, shor t, skinny leaves with curly edges, may be g reen or blanched with white stems and yellow-g reen tips Frise has a mild, slightly bitter flavour
• KALE – has large deep g reen leaves, curled at the edges; resembles broccoli in flavour but with a pepper y, bitter f inish
• MIZUNA – has long, jagged, bright g reen leaves with a shar p, clear taste
• MUSTARD GREENS – have red or g reen leaves; pungent with a hint of hot mustard and horseradish flavour
• NASTURTIUM – has round, disc-shaped leaves and bright yellow-red-orange flowers; hot, pepper y taste with a hint of horseradish
• RADICCHIO – is par t of the chicor y family, has red leaves with white veins; shar ply bitter, tar t taste, perhaps the most bitter of all the g reens listed here
• SHEEP SORREL – leaves have a long oval shape; piquant, tar t and tangy with a citr us over tone. Sor rel was once considered to be poisonous due to its taste.
• SWISS CHARD – has broad, fan-shaped green leaves, wide white stems and veins (some have red veins); mildly bitter.
• TATSOI – has round, deep g reen, waxy leaves; zippy, slightly bitter taste
Bites • Salads • Dressings
BITTER BITES: One of the easiest ways to keep bitter spring g reens for later use is to parboil them: 1) Coarsely chop and drop into boiling water for one to two minutes; drain well; 2) Cool, and then freeze in 2- or 4-cup amounts. Frozen g reens can be used with chicken broth for soups, and added to pasta sauces, stews, and casseroles
SOUR SALADS: Adding apple, apricot, raisins, or other sweet flavours actually defeats the role of the bitter component in the diet. You are better to star t training your palate with small doses of bitters, and work up to full size ser vings once you have come to fully appreciate the clean, astringent essence of bitter g reens.
DOUR DRESSINGS: The role of dressing here is not to sweeten or disguise the bitter ness of the g reens, but to moisten and lend a slight acidic note to the otherwise s h a r p a n d p u n g e n t l e ave s
Vinaig rette – a blend of oil and acid – is the ver y best dressing for salads made with bitter g reens
Radicchio has a sharply bitter, tar t taste
Fresh pressed virgin olive oil is f ine, but the lighter vegetable oils like g rapeseed, hemp or sesame seed can be mixed with it for a better blend
Freshly pressed lemon, lime, or g rapefr uit juice, good quality herb or wine vinegars, and even dr y, fr uity wines offer a tasty shot of the acid needed for a g reat vinaig rette.
Use 1 tablespoon oil and 1 teaspoon acid for ever y ser ving (2 cups) of g reens Mix the dressing right in the bowl using a wire whisk or fork, then toss the dried leaves into the dressing and ser ve.
RECIPES
Sautéed Radicchio & Other Bitters
Simple, healthy, and a g reat way to star t a meal, use just radicchio or a combination of radicchio and other bitter g reens in this recipe (Makes 4 ser vings )
• 4 heads radicchio
• 3 Tbsp olive oil
• 1 clove garlic, cr ushed
• 2 Tbsp lemon juice
• salt and pepper
• 4 Tbsp g rated Gorgonzola cheese, optional
1) Rinse, core and quar ter each head of radicchio, set aside to drain
2) In a large skillet, heat olive oil and cook garlic just until lightly brown. Stir in radicchio and lemon juice; cook, stir ring often, 4 to 5 minutes, or until liquid evaporates Season to taste with salt and freshly g round pepper
3) Sprinkle one tablespoon g rated Gorgonzola over each ser ving, ser ve immediately. Makes 4 ser vings.
Wilted Greens Soup
Greens and beans are a balanced combination of protein, f ibre, vitamins and minerals. This is a perfect spring soup. Use sor rel and chives or other g reen herbs that are just now emerging from their long winters’ sleep (Makes 4 to 6 ser vings )
• 2 Tbsp olive oil
• 1 sweet onion (Vidalia or Ber muda), coarsely chopped
• 2 cloves garlic, minced
• 1 stalk each: celer y, car rot, parsnip, scr ubbed and coarsely chopped
• 6 cups vegetable or chicken stock
• 3 Tbsp soy sauce
• 2 tsp balsamic vinegar
• 1 can (10oz/540g) white beans or chickpeas or lentils
• 3 cups packed, shredded g reens: mustard, dandelion, Swiss chard, or a combination
1) In a large soup pot, heat olive oil and sauté onion over medium heat until soft, about 15 minutes Stir in garlic, celer y, car rot and parsnip and cook another 5 minutes Stir in vegetable stock, bring to a boil, reduce heat and simmer for 25 minutes, skimming off foam as required.
2) Meanwhile, rinse and drain beans or lentils Stir beans and g reens into soup and cook for 5 minutes, until beans are heated through and g reens are wilted.
Dandelion Pasta
Gather dandelion in the spring when the leaves are young and tender and the bitter astringent quality is still present but not over powering. Be sure to snip from areas that have not been exposed to chemical pesticides and car exhaust (Makes 4 ser vings )
• 4 cups packed fresh, washed dandelion g reens (wild or store-bought)
• 4 Tbsp olive oil
• 1 sweet onion (Vidalia or Ber muda), coarsely chopped
• 2 cloves garlic, minced
• 1 tsp f inely chopped fresh ginger
• 1 each: g reen and red pepper, julienned
• 2 Tbsp balsamic vinegar
• 1/2-lb cooked whole wheat or soba noodles
1) In a pot of boiling water, parboil dandelion for 2 to 3 minutes, until wilted and slightly tender Set aside in a colander to drain. Reser ve 1/4 cup of the cooking water for the sauce.
2) In a large skillet, heat 2 Tbsp oil over medium heat Stir in onions, cook gently, stir ring occasionally, until soft Add remaining 2 Tbsp oil to the pan and stir in garlic, ginger and sliced peppers and cook for 10 minutes, until soft.
3) Meanwhile, coarsely chop drained dandelion leaves Add dandelion, balsamic vinegar and 1/4-cup reser ved cooking water to the pan. Bring to a boil, reduce heat and simmer gently until sauce is thickened, then toss in cooked pasta Heat through and ser ve immediately
Author bio: Pat Crocker's mission in life is to write with insight and experience, cook with playful abandon, and eat whole food with gusto As a professional Home Economist (BAA, Toronto Metropolitan University, Toronto) and Culinary Herbalist, Pat’s passion for healthy food is fused with her knowledge and love of herbs Her wellness practice transitioned over more than four decades of growing, photographing, and writing about what she calls “the helping plants” In fact, Crocker infuses the medicinal benefits of herbs in every original recipe she develops An award-winning author, Pat has written 23 herb/healthy cookbooks, including The Healing Herbs Cookbook,The Juicing Bible, and her latest books, Cooking with Cannabis and The Herbalist’s Kitchen. Visit www.patcrocker.com
Debunking the Cholesterol Myth
Can Higher Levels Actually Bring Greater Longevity?
About a decade ago, cardiologist Stephen Sinatra, M D , and I [Jonny Bowden, PhD, CNS) came together to write a book to expose what we believed were two of the biggest and most destructive medical myths in the world: One, that heart disease is caused by eating too much fat and cholesterol, and two, that statin drugs are the answer ” (from “The Cholesterol Myth”, Jonny Bowden)
Onecommon patter n that I have noticed among patients visiting my off ice during the past 10 years is that they come bearing prescriptions from previous doctors for statins and other cholesterol-lowering dr ugs that suppress production of LDL-cholesterol. At least 90% or more of these people are over the age of 50 with both men and women being prescribed the dr ugs in equal numbers
Most of these people had no signif icant side effects from the prescriptions, but at l e a s t 1 0 % c o m p l a i n e d o f m u s c l e p a i n , fatigue, memor y problems and abnor mal liver toxicity symptoms like nausea with abnor mally high liver function tests.
Case in point: I was recently intrigued by numerous emails sent from an elderly patient (age 81) who had been prescribed a statin dr ug to lower his borderline high LDL-cholesterol When he star ted taking the dr ug he developed severe leg cramps within two weeks, and so he just stopped using it Then he became concer ned that he would die of a hear t attack as a result But he stayed off the statin regardless He continues to have leg muscle pain but it’s slowly diminishing with natural therapies and physiotherapy
Coincidentally, I recently heard a lecture by an American MD online who claimed that a person can live longer with high LDL-cholesterol and that we shouldn’t be suppressing it with liver-toxic dr ugs like statins Can a person really live longer if their LDL-C is higher than the reference “nor mal” range?
“When it comes to heart health, many people (doctors included) are still focusing on cholesterol numbers But the truth is cholesterol is not the cause of heart disease. In fact, half of all people who die of a heart attack have normal cholesterol levels Plus, half of all people with high cholesterol don’t have heart disease.”
Dr Stephen Sinatra (cardiologist and author)
Higher Cholesterol Linked to Longevity
Many diseases of the brain and nervous system (such as Parkinson’s disease, depression and suicide, Alzheimer’s disease and multiple sclerosis) can be aggravated, if not caused by, low cholesterol levels
This begs the question: Do people really need to lower their blood level of LDLcholesterol to prevent hear t disease with p o t e n t i a l ly d a n g e r o u s d r u g s ? I f we d o lower the LDL is g reater longevity the result? I think not
In the past I have written in Vitality magazine about natural alter natives to the statin dr ugs used to lower blood levels of cholesterol – but do we really need to do that? A recent study (The LDL Paradox) done on over 6 million people has cast signif icant doubt on the need to reduce LDL-C levels The extensive study concluded that the whole cholesterol hypothesis is invalid.
What this study found was that those people with the highest LDL-cholesterol readings lived as long as – or longer than – those with nor mal or low LDL-C levels whether they were on a statin dr ug or not The levels of LDL-C were not associated with cardiovascular mor tality High LDL-C levels were not found to be associated with a reduced lifespan.
So this study would indicate that high cholesterol levels do not kill people. It concluded by saying that the widespread promotion of LDL-C-
reducing dr ugs is unjustif ied and it may even worsen the health of the elderly because LDL-C suppor ts the health of the immune system including the elimination of har mful pathogens. The repor t concludes that the whole cholesterol hypothesis is invalid
Cholesterol Benefits
“Two forms of fat that are vitally important for brain health are cholesterol and saturated fat ” – Dr. David Perlmutter
Roughly 85% of the cholesterol in your blood comes from your liver’s own manufacture of it. If you consume high cholesterol foods, your cholesterol blood levels do go higher temporarily, but the liver then manufactures less and eventually the blood levels go lower Eliminate cholesterol entirely from your diet and the liver star ts manufacturing more of it
The moral of this stor y is don’t be chicken of the egg. Eggs are def initely a high cholesterol food but they do not increase the risk of hear t attacks Dietar y cholesterol is not the reason why cholesterol levels spike higher. Many seniors have mistakenly stopped eating eggs for fear of high cholesterol blood levels, yet eggs are high in protein and have impor tant micronutrients for cardiovascular and ner vous system health.
Cholesterol blood levels can change signif icantly from one time of the day to another. In nor ther n latitudes especially, higher levels of cholesterol are seen in the winter rather than the summer, possibly because of the cholest e r o l l owe r i n g e ff e c t o f v i t a m i n D f r o m t h e s u n .
Cholesterol levels tend to go high after an injur y, such as can occur with surger y. They can also go higher as a response to mental stress, an infection, as well as during and after a hear t attack. Cholesterol is the basic building block of vitamin D If you suppress LDL-C with a statin dr ug you may well cause a def iciency of vitamin D and numerous problems with immunity, bone health, hormones and ner vous system health
Eggs are definitely a high cholesterol food but they do not increase the risk of heart attacks
Why does the body go to such lengths to maintain cholesterol levels if it’s something that is so hor rible? Are there good reasons to have adequate amounts of cholesterol in the body? The answer is yes. Cholesterol is a healing or repair agent much like what we call antioxidants The body makes more of it as a response to oxidant stress from numerous sources. For example, if you smoke cigarettes your cholesterol level is likely to be high because the body needs protection against the toxins found in tobacco smoke We are all exposed to toxins from food, water and air on a regular basis. The g reater the toxin exposure, the more the body needs to protect itself. One of the mechanisms by which this occurs is the production of more cholesterol by the liver Suppress that function with a statin and you risk developing degenerative diseases more easily
How Cholesterol Helps the Body
Half of all hear t attacks occur even though cholesterol levels are well within the nor mal range. This “nor mal” range has changed frequently over the past 30 years, going lower and lower, thus accommodating the hypothesis that just about ever yone has cholesterol levels that are ‘too high’ according to Wester n medicine. This makes it easier for doctors to dismiss patient concer ns with a quick statin prescription.
Many hear t attack patients that I’ve seen in the past 40 years had a “nor mal” or even low cholesterol reading at the time of their hear t attack. Most were on statin therapy at the time which appeared not to have worked to prevent the attacks.Cholesterol is an integ ral par t of the str ucture of ever y cell in the body, including the cells of all our blood vessels, so life would cease to exist without choles-
terol. It is used by the body to manufacture testosterone, estrogen, progesterone, cor tisol and DHEA Low levels of cholesterol can lead to def iciencies in these hor mones and subsequent acceleration of aging
Just about ever y woman who reaches menopause will have a high LDL-C because the gonadal hor mones are low and the body manufactures more cholesterol to manufacture these hor mones To suppress the LDL-C would then make menopausal discomfor ts worse In my practice I’ve seen many menopausal women complaining of depression after being on statin dr ugs for several months.
Cholesterol insulates ner ves and is responsible for healthy ner vous system function. Many diseases of the brain and ner vous system (such as Parkinson’s disease, depression and suicide, Alzheimer’s disease and multiple sclerosis) can be agg ravated, if not caused by, low cholesterol levels. This fact could be one of the reasons why memor y loss is made worse by statin dr ugs.
Cholesterol def iciency can lead to digestive system problems because bile salts are made in the liver from cholesterol and these salts are impor tant for proper digestion
The body also manufactures vitamin D from cholesterol through the action of the sun on exposed skin, and if cholesterol levels are low a vitamin D def iciency could result As we now know, low levels of vitamin D can increase the risk of cancer by as much as 60% Could this be one of the mechanisms by which statin dr ugs increase cancer incidence? Low levels of vitamin D have been proven to weaken immunity.
The brain accounts for approximately a quar ter of all the cholesterol in the body The myelin sheath that covers ever y ner ve in the body is made of at least one-f ifth cholesterol. Communication between ner ves and the integ rity of messages between neurons is par tially dependent on adequate cholesterol levels. The brain functions abnormally without adequate cholesterol because receptors for serotonin require cholesterol to work properly – so depression, violence, memor y impair ment and suicide are all more likely to occur.
Dangers of Statin Drugs
To my knowledge, it has never been conclusively proven that lowering cholesterol levels saves lives Cer tainly its eff icacy in preventing a f irst hear t attack is unproven Lowering cholesterol can, in fact, be related to a g reater death risk, especially from cancer.
Since the cor relation between total cholesterol and hear t disease is practically nonexistent, a stronger cor relation was sought many years ago Hence the myth of a
“good” (HDL or high density lipoprotein) and a “bad” (LDL or low density lipoprotein) cholesterol was created The tr uth is that cholesterol is just cholesterol. In the blood, it combines with other things such as proteins, simply because fat and water do not mix well and proteins are good car riers of fat molecules.
The myelin sheath that covers every nerve in the body is made up of at least one-fifth cholesterol
If you suppress cholesterol with a statin dr ug you may well cause a def iciency in vitamin D and problems with immunity, bone health, hormones and ner vous system health
Statin dr ugs deplete the body’s reser ves of CoQ10, the most impor tant antioxidant for the hear t. Low levels of CoQ10 will increase the risk of cardiovascular disease This might explain why hear t attacks seem to regularly occur in those on long ter m statin use
Vir tually all Type 2 diabetics are prescribed a statin dr ug to keep LDL-C as low as possible. This is totally unnecessar y and not based on any real evidence. The level of LDL-C has no association with mor tality in diabetics and there are studies that show a worsening of diabetic symptoms when statins are used
Low LDL-C is associated with a g reater risk of cancer. This fact has been established now for at least four decades.
The real cause of hear t disease is inflammation – not the levels of any cholesterol subfraction There are many causes of inflammation triggered by environmental, dietar y, emotional, and genetic influences. And there is g r ow i n g ev i d e n c e
amongst many other theories
Conclusion
“I’ve come to believe that cholesterol is a minor player in the development of heart disease and that whatever good statin drugs accomplish has very little to do with their cholesterol-lowering ability”
Dr Steven Sinatra, cardiologist
The cholesterol nar rative is just a myth and is well utilized by mainstream medicine to create f inancial prof its. Big Phar ma has been highly successful in scaring the public into taking dr ugs they don’t really need. In fact, as many new studies suggest, these dr ugs can shor ten lifespan Don’t just listen to me but read the research I’ve quoted in the reference section and see for yourself that you can live healthier and longer without cholesterol suppressing dr ugs. Discuss this with your doctor if he or she is open to thinking outside the intellectually constipating box of mainstream medicine.
Author bio:
Zoltan P. Rona, MD, MSc, offers consultations on nutrition and natural remedies in Thornhill He has recently retired from medical practice as a Complementary and Alternative medical practitioner and now strictly offers nutritional consults To see more of Dr Rona’s articles, visit: www highlevelwellness ca and for appointments, please call (905) 764-8700 Office address: 390 Steeles Ave. W., Unit 19, Thornhill, Ontario
REFERENCES
• The Cholesterol Myth: Why Doctors are Becoming More Skeptical about Cholesterol Numbers: https://todayspractitioner com/cardiov a s c u l a r - h e a l t h / t h e -
more-skeptical-about-cholesterol-numbers/
• The LDL Paradox: Higher LDL- Cholesterol is Associated with Greater Longevity: https://www meddocsonline org/annals-of-epid e m i o l o g y - a n d - p u b l i c - h e a l t h / t h e - L D
terol-is-associated-with-greater-longevity pdf
• B a d C h o l e s t e r o l C a n M a k e Yo u L i v e L o n g
• Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review: https://bmjopen bmj com/content/6/6/e010401
• Natural Alternatives to Statin Drugs for Lowering Cholesterol: h t t p s : / / v i t a l i t y m a g a z i n e c o m / a r t i c l e / c h a l l e n g i n g - t h e - s t a t i n - d r u gdogma/
• Vitamin D and Cholesterol Levels: https://www.drberg.com/blog/ muscle-aches-low-cholesterol-and-vitamin-d-deficiency
• D r S t e p h e n S i n a t r a , Th e G r e a t C h o l e s t e r o l M y t h : https://www healthydirections com/ar ticles/hear t-health/the-g reatcholesterol-myth
• Dr. Malcolm Kendrick, The Great Cholesterol Con: The Truth About Wh a t R e a l l y C a u s e s H e a r t D i s e a s e a n d H o w t o Av o i d I t : h t t p s : / / w w w a m a z o n c a / G r e a t - C h o l e s t e r o l - R e a l l y - C a u s e sDisease/dp/1844546101
Many moons ago, Aboriginal and Indigenous cultures lived off the land and were connected to the spirit of all living things. They believed that the foundation of who we are is made up of three deeply connected parts – the mind, body, and spirit – and that all sickness starts in the spirit. The rigorous demands of Aboriginal and Indigenous lifestyles necessitated a deep relationship with the Creator and the nourishment of the spirit through a strong connection to nature, community, and ceremony These relationships and connections were believed to be an integral part of sustaining the health of the individual, and the community as a whole
Today we make very little time for self care and spiritual nourishment. Rather than being connected to the seasons, nature, and the Creator, we are driven by time constraints and social expectations. Since we have little time to access deep connections in our cur rent lifestyles, we have begun to suffer from spirit sickness.
Mental, emotional, spiritual, and social hypersensi-
Mending Our Spiritual Fabric
A 3-Part Ceremony for Healing the Root of Mental Health Issues
SACHI, SOARING EAGLE MEDICINE WOMAN
The smudging, bathing, and breath work ceremony is a powerful tool for reducing hypersensitivity and providing relief for the myriad of symptoms that accompany it
tivity are a reflection of var ying deg rees of spirit sickness which, in tur n, for m the basis for many common mental health issues. To understand spirit sickness, we must consider the integrity of our spiritual fabric
Our spirit body is like a woven tapestry or fabric. Its power depends on the quality and strength of its unique woven patter n, and its threads are woven together in a way that mimics a fractal found in nature. A fractal
When Our Spiritual Fabric is Torn
Because our spirit essence forms the foundation of who we are, it is the key to our connection to all living things, including ourselves It is the source of all inner joy and peace and it feeds our life force. It forms a platfor m for personal growth and ascension, and is a source of nourishment for our heart. It is our way to the Creator and our sense of wholeness. Hence, the health of our spiritual fabric and inner spirit essence forms the foundation of our well-being.
is created by repeating simple patter ns or processes over and over again In both nature fractals and in our spiritual fabric, each thread is woven in a repeating pattern that adds to the physical and energetic integrity of its str ucture The quality and intricacy of the patter n reflects the power of its ability to function effectively. Both men and women possess these repeating patterns in the layers of their spiritual body, and this intricate and delicate part of ourselves has several functions. When it is stress- and trauma-free, it creates a healthy boundary between you and intrusive or harmful matter from the outside world, acting like a protective bar rier. This bar rier allows you to maintain healthy boundaries between what is yours and what is not. It also creates a meshlike chamber that holds our spirit essence inward so that it does not leak out
When we endure ongoing emotional, physical, and/or spiritual traumas, our spiritual f abric becomes unhealthy because these traumas cause the fabric of our spiritual body to pull and/or stretch This causes a thinning, so that we are left vulnerable to the environmental noise around us. When a tear or hole develops in the f abric due to ongoing trauma, exter nal matter is able to breach our protective boundary and get in. As the holes become bigger, the energetic f abric itself begins to unravel and the spiritual tapestry of who we are loses its integrity. We are then left without healthy boundaries and we become hypersensitive to the triggers of the outside world
Imagine for a moment that you went on vacation and left your windows and doors open without screens Upon returning home, you may be sur prised at what types of things took up residence in your sanctuar y. The spirit
world reflects the same issue If our spiritual fabric has holes in it or has begun unravelling, it functions just as ineffectively at keeping stuff out as an open window with no screen. It is certain that unwanted stuff will move in. Our spiritual sanctuary becomes unsafe as we become overstimulated and over powered by the stuff that is not ours We then become disconnected from ourselves, lose heart resonance and become spiritually misaligned. Hence, we become hypersensitive spiritually, emotionally, mentally, and socially with the size and quantity of the holes in the walls of our spiritual fabric, reflecting the degree and nature of the hypersensitivity symptoms experienced
Common symptoms of spiritual hypersensitivity include decreased coping skills, ongoing fatigue, anxiety, depress i o n , e m p t i n e s s , a n d f
Emotional hypersensitivity is experienced as over-reactions, despair, and hopelessness And mental hypersensit
ive
ive thoughts, paranoia, and lack of tolerance for noise. Social hypersensitivity involves unwar ranted fears, inability to set healthy boundaries, and feeling overwhelmed in g roup settings or public places
Regardless of the type of hypersensitivity experienced, we lose our connection to Mother Earth, the Creator, and to others. If left unacknowledged for a time, we forget our value and sacredness within our life circle. Feelings of separation, fear, guilt, heart sickness, and physical disease develop In essence we become a “broken spirit walking ”
Indigenous healing practices and ceremonies are powerful tools used for repairing our spiritual fabric. One of the f irst steps in starting your own healing process is to bring your awareness back to yourself through ceremonial practices so you can observe where you begin and where you end As you become mindful of this, you can start releasing what is not yours and start coming back to yourself.
A Three-Part Ceremony
A combination of plant, smoke, and water medicine used in this ceremony will help you cleanse and realign yourself and reduce symptoms of hypersensitivity
SMUDGING – Smudging is a Native American ceremony that clears negative energies that have built up in and around our personal boundaries The healing medicine of the smoke and plant work in unison to cleanse, raise your vibration, and bring you back to yourself Once we f ind ourselves again, we can be brought back into resonance with the vibration of Mother Earth and the Creator. The two most effective smudges for people who suffer from hypersensitivity are Palo Santo and smudge made from a mixture of lavender and sage The mixed smudge removes what is not ours, and the Palo Santo is reparative and gently realigns us spiritually.
WATER MEDICINE – In addition to smudging, water
C O M M U N I T
Y N E W S
NEW MOON & SOLAR ECLIPSE SOUND JOURNEY
The Etheric Alignment Studio invites you to join them on March 28th for a “New Moon & Solar Eclipse Sound Journey” at their studio in Mississauga from 7:00 to 9:00 pm.
Participants will step into a transformative evening of renewal as facilitators Peter Arcari and Maureen Rose harness the potent energies of the New Moon and Solar Eclipse through the power of sound. This celestial moment invites you to embrace transfor mation, release old patterns, and set powerful intentions for the future. Through guided meditation, astrological insights, and an immersive sound journey, you will attune to the frequencies of renewal and expansion Schedule:• Opening Sharing Circle
• Immersive Sound Journey with Peter Arcari & Maureen Rose
Join Peter Arcari & Maureen Rose on March 28 for a deep multi-instrumental experience designed to cleanse, realign, and elevate your energy
• Sharing Circle
As the solar eclipse resets the cosmic cycle, let the vibrations reset your inner world, clearing the way for new beginnings and empowered alignment.
For more info or to register, visit: www ethericalignmentstudio.com or call: (416) 356-4855
URBAN VEGETABLE GARDENING 4-PART WORKSHOP
The Toronto Botanical Garden is offering a 4-part workshop that teaches how to grow your own urban vegetable garden, on four Mondays from March 17, 24, 31, to April 7.
The Living Earth School is offering its 2025 Herbal Field Studies Workshops for those who wish to learn to identify and gather local herbs
Toronto Master Gardeners will guide you through a variety of topics on Urban Vegetable Gardening with p r e s e n t a t i o n s , h a n d s - o n demos, and exercises From ga r d e n p l a n n i n g t o vegetable selection and seeding, these workshops will prov i d e t h e k n ow l e d g e a n d tools to create your own productive garden. Ever yone is welcome at this workshop, which is geared to novice and inter mediate gardeners
Registration: Public $90, TBG Members $72 (plus applicable taxes and fees)
For more infor mation visit: https://torontobotanicalgarden.ca or call (416) 397-1341
LIVING EARTH SCHOOL HERBAL FIELD STUDIES WORKSHOPS
If you’re curious about harvesting and preparing local Ontario herbs, join the Living Earth School Herbal Field Studies workshops. This program is an invitation to deepen your connection with the land. It begins with an Online Introductor y Class, followed by the opportunity to attend up to seven full-day f ield workshops from April to October. Each month, we gather in the f ields and forests to follow the plants through their seasons – gathering what the ear th offers and tur ning fresh harvests into medicine This is hands-on, grounded learning – an opportunity to walk with the plants and car ry their stories home Next workshop: Making Oil Extractions, Ointments, and other topical herbal preparations, April 12, from 10 am to 5 pm. Instructor: Herbalist Michael Vertolli.
Please visit our website w w w l iv i n g e a r t h s c h o o l c a for dates and registration info or call (905) 303-8723, ext 1 and leave a message
medicine is cleansing, especially when used in combination with plant medicine A 20-minute cedar bath releases unwanted energies and body toxins. If allowed to dry without the use of a towel, the cedar medicine will help to re-create boundaries around holes in your spiritual fabric.
When preparing for your cedar bath ceremony, it is important to give a tobacco offering to Mother Earth while you are harvesting to honour her and the plant medicine she is gifting to you. Then give the cedar back to Mother Earth when you are f inished, so that the cedar medicine goes back to where it came from. Be sure to wash the cedar thoroughly before using it in your bath
BREATH WORK – After you have smudged and taken a cedar bath, Spirit Medicine breath work will assist you with further cleansing, realign you spiritually, and bring you back into heart resonance.
Place one palm on your sacrum at the base of your back between your hips, and one palm on your forehead Breathe deeply, and as you breathe in, imagine that you are pulling a line up from the centre of your sacrum to the centre of your forehead. As you breathe out, pull the line back down from the centre of your forehead to the centre of your sacrum
Spend at least 10-15 minutes doing spirit medicine breathing Once you have f inished, take note of how you feel and give gratitude to the Creator, the plant, the water, and the smoke medicines and yourself for the healing and wisdom you experienced.
Many of us have forgotten that ritual and ceremony have played an integral role in healing the mind, body, and spirit for many moons, and that Aboriginal and Indigenous ceremonial practices provide a wealth of healing tools that we can access when treating mental health issues. The smudging, bathing, and breath work ceremony is a powerful tool not only for reducing hypersensitivity, but in providing relief for the myriad of symptoms that accompany it Additionally, the cleansing and realigning of the spiritual body that are experienced during the ceremony offers a harm-free, holistic adjunct to conventional medicine.
It may be wise to more deeply consider how we might bridge the gap between traditional healing and conventional medicine
Author bio:
Sachi, Soaring Eagle Medicine Woman is an Indigenous healer practising in Yorkville (Toronto), moving to Yonge and St Clair on April 1st She uses Indigenous medicine and practices to achieve spiritual and psychological mending and re-patterning Her sessions focus on restoring health and fortification from an Indigenous perspective. Sachi also offers Indigenous teachings and rites in Chacaruna training, Death and Dying Guide training and health practitioner development training For more information or to book an appointment please call (647) 930-1832 or visit www sacredmedicineways com
MARC H 12 ART O F H EALI N G - A d a y w i t h A r r o l e L a w r e n c e https://www sugarridge ca/retreat/ ar t-of-healing-with-arrole-lawrence2-2-2-4-2-2-2/
MARC H 13
M I N D F U L S E LF CO M PASS I O NO n e D a y R e t r e a t t o Yo u r s e l f https://www sugarridge ca/retreat/ m i n d f u l - s e l f - c o m p a s s i o n - a - o n eday-retreat/
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MARC H 18 - 20
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MARC H 23 F R E E D O C U M E NTARY
F I LM SC R E E N I N G In the 1950s, Bruno Groening attracted worldwide attention through extraordinary healings; sick people became healthy, the blind were made to see and the lame walked. While watching the films, many people repor ted that they suddenly noticed an energ y and a tingling sensation in their bodies Many repor ted the disap-
Happy Spring Equinox
Thursday, March 20, 2025
pearance of pain, disabilities, healing from addictions and help in diverse crises in their lives How magnificent that healings take place only by watching the films Through the teachings of Bruno Groening, g reat healings are still occurring today around the world See these t
films and convince yourselves
Location: South Asian Women’s Centre, 800 Lansdowne Ave (at Dupont St), Unit 1, Toronto, ON Dates: 1) The Phenomenon Bruno Groening film: March 23 & Oct 12 2) The Phenomenon of Healing film: April 27, May 18, Sep 14, Nov 9 Time: 1:00 to 2:45 pm Admission is free, donations are appreciated Contact: (647) 242-0761
Email: sousadin@yahoo ca, or visit our website: www bruno-g roeningfilm org
MARC H 28 - 30
WE LLN ESS WITH I N - A Weekend o
tion-retreat-2
APRI L 11 - 13
FAM I LY CONSTELLATIONS: Exploring the Roots that Bind You https://www sugarridge ca/retreat/fa mily-constellations-weekend-retreat/
APRI L 12 MAKI NG OI L EXTRACTIONS, OI NTM ENTS, topical herbal preparations 10 am to 5 pm with Herbalist Michael Vertolli Visit our website www livingearthschool ca or call (905) 303-8723, ext 1
AP R I L 17 - 24
S I LE NT M E D ITATI O N 3, 5 or 7
n i g h t r e t r e a t h t t p s : / / w w w s u g a rr i d g e c a / r e t r e a t / s i l e n t - m e d i t a t
retreat-in-ontario-3-5-or-7-nights/
AP R I L 25-27
YO GA & H I K E S P R I N G R E N EWAL
R ETR EAT https://www sugarridge ca/retreat/yoga-hike-spring-renewal-retreat-3/
MAY 2 - 4 W E E K E N D YO G A
EX P LO R ATI O N - Different Styles of Yoga and Meditation https://www s u g a r r i d g e c a / r e t r e a t / w e e k e n dyoga-exploration/
M AY 9 - 11 M OT H E R ' S DAY
WE E K E N D R ETR EAT - Give Mom a B r e a k a n d l e t u s n u r t u r e h e r ! https://www.sugarridge.ca/retreat/ mothers-day-getaway/
MAY 13 - 15
YO GA AN D M E D ITATI O N STR ESS
R E D U CTI O N https:// www sugarridge ca/retreat/yoga-meditation-astress-reduction-retreat/
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H EALTH SERVICES
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