June 2009

 Inner health affects outer beauty, To address your body’s needs, follow a nutritional  cleansing regime. It will benefit the way you look and improve the way you feel.

INNER HEALTH : Does your skin look dull and lifeless? Do you wake up in the morning feeling tired and ‘hung-over,’ even though you haven’t been drinking the night before? If so, it’s time to cancel out the detrimental effects of modern living and treat your body to a complete cleansing regime.

The by-products of smoking : Processed foods, late nights, alcohol and stressful sedentary lifestyles take their toll on the body. They put extra strain on the organs (especially the liver) and use up or destroy vital nutrients, which can lead to conditions ranging from skin problems and allergies to fatigue, premature ageing and more serious diseases such as cancer. As all of this activity occurs internally, an overload of toxins can often go undetected. The most common symptoms are nausea, headaches or recurrent skin complaints.

 BODY CLEANSING : The most effective way to ’spring-clean’ your body is to follow a raw fruit and vegetable fast. In addition to detoxifying your system and flushing out your colon, it will improve your energy levels, increase your ability to concentrate and perhaps even enhance your outlook on life.

Fruits and vegetables : Contain specific nutrients and compounds called phytochemicals. These are powerful substances that help to ward off premature ageing and the development of degenerative diseases. Eliminating other foods temporarily form your diet will take the pressure off your body and stimulate the liver’s excretion process.

Embark on a detoxification regime : On the weekend or when your schedule is not too demanding, as you may experience fatigue, headaches, aching muscles, unsettled emotions, diarrhoea, tiredness or skin breakouts. (These are all encouraging signs that your body is detoxifying.) Because of these dramatic changes, eat small meals or drink juice regularly (preferably every 2-3 hours) to ensure that your body’s blood-sugar levels remain constant.

Never follow this type of regime : If you are pregnant, diabetic, epileptic, anaemic or suffering from a serious illness. Aim to incorporate a one day detox into your lifestyle on a regular basis. For a long, more intensive detoxification regime, always consult a naturopath for guidance.

HEALTHY SOLUTIONS :

To aid digestion. And cleanse your palate, start the day with a cup of boiling water mixed with the juice of half a lemon.

To supplement a detox. Regime, naturopaths recommend taking milk thistle or dandelio, and a good multivitamin and vitamin B complex.

Dry skin brushing. While you detox will increase the elimination of wastes from your body.

Invest in a juicer. A blender is not an effective alternative if you want to make a range of fruit and vegetable juices.

Sip juices slowly. This enables the juice to mix with saliva as you drink, enhancing digestion.

Drinking water. Helps to flush toxins from your body. Aim to drink at least one litre of filtered or bottled spring water daily.

DETOXIFICATION REGIME : The day before starting a fruit and vegetable detox, eat cooked and raw vegetables, brown rice and salads. Avoid animal products, alcohol and sweetened foods. Wean yourself off caffeine by substituting tea and coffee with herbal teas.

On your fasting day. Consume raw fruit and vegetables such as apples, pineapples, mangoes, pawpaws, watermelon, grapes, pears, celery, carrots,  tomatoes spinach and beetroot. Vary the way you prepare your chose foods: juices are easy for your body to assimilate quickly and efficiently, taking on average only – minutes to digest, but eating fruit and vegetables in their natural state is essential for roughage.

Try the following menu plan. During your detoxification regime: for breakfast, have a large glass of fresh fruit blended with a green leafy vegetable juices (choose from spinach, celery, carrot, tomato, raw beetroot or mixed vegetable) and have a large salad. For dinner, have a glass of vegetable or fruit juice and a light salad. Drink herbal tea or coffee substitutes.

 JUICING REMEDIES : Address common ailments wit fresh fruits and raw vegetables. If you suffer from constipation, try drinking the juice of fruit and vegetables that have a natural laxative effect, such as rhubarb, apples, spinach, prunes and pears.

If you suffer from water retention. Increase your intake of potassium-rich foods such as bananas, prunes, raisins, figs, seaweed, broccoli, spinach, fish, green vegetables, celery and apples, Juice made form watermelon, grape and cucumber will also help to eliminate excess water from your system.

 If you suffer from eczema. Increase your intake of foods rich in bioflavonoids, such as sweet peppers, tomatoes, parsley, and cabbage, to help reduce surface inflammation. Eating foods containing zinc, such as carrots, garlic and ginger, and essential tatty acids, such as fish, nuts and seeds, will benefit eczema.

If you suffer from pre-menstrual syndrome (PMS). Opt for juices made from pineapple. This fruit contains an enzyme called bromelain, which has a soothing, relaxing effect on the body’s muscle tissue. It also helps to ease period pain.

HEALTHY SOLUTIONS : Spice up raw juices with ginger. You don’t need to peel it, just cut it into small slices before juicing.

For effective body cleansing drink fruit juices in the morning and savoury vegetable juices during the rest of the day.

After your cleansing regime, don’t be tempted to feast on unhealthy foods it will undo all of the good work. Continue eating fruit, salads, vegetables and vegetable soups, and then gradually introduce wholefoods and solids to maintain a balanced diet.

 NUTRITIONAL BENEFITS :

[1] APPLE : Contains beta-carotene, vitamins B  and C and potassium, and is a great source of fibre. Apples don’t need to be peeled or cored for juicing and are ideal to blend with most other fruits and vegetables. 

[2] CELERY : Benefits the complexion and maintains healthy blood. For a nutritious, tasty juice, blend celery with carrot and apple.

[3] ORANGE : (Like other citrus fruits) is loaded with vitamin C and is an excellent energy booster. Always peel oranges before juicing the skins of all citrus fruits are waxed to preserve their shelf life.

[4] BEETROOT : Is an extremely effective blood and kidney cleanser. As a juice, it can be combined with other vegetables such as celery, carrots, spinach and cucumber. Wash the leafy tops of the beetroot and include them in the juice.

[5] PINEAPPLE : Contains the enzyme bromelain, which breaks down protein. It is believed to assist in sinus decongestion, to help treat urinary infections, to assist with sleeping problems and is also used as an anti-inflammatory treatment for arthritis. 

[6] BANANAS : Are a rich source of potassium, an essential mineral for muscle and nerve functioning. Avoid unripe bananas they can cause intestinal wind.

[7] GRAPES : Are an excellent source of potassium, and red and black grapes contain vital antioxidants. If you can’t sleep, drink juice made from grape and pineapple before going to bed.

[8] TOMATO : Is a useful source of vitamin C and E. (Recurrent mouth ulcers and eczema could be an indication that tomatoes don’t agree with you.)

[9] WATERMELON :  Contains a high water content that is believed to stimulate the functioning of the kidneys.

[10] LEMON : Is a good palate and liver cleanser, but should be used sparingly because of its high acidity. Don’t add more than half a lemon or lime to a glass of juice.

ALTERNATIVE THERAPIES :

 Fine-tune your health with a holistic approach:

AYURVEDIC MEDICINE : Ayurvedic medicine balances general healthy, controls stress and treats specific complaints that fall to respond to orthodox medicine. This traditional Indian medicine and philosophy system embraces all aspects of well-being and works on the principle that  it is possible to live for 100 years, hence its reputation as an anti-ageing system. The human body is governed by three doshas, or bio-energies. Vata is responsible for movement; pitta, metabolism; and kapha, growth and structure, ideally, all doshas should be balanced (disharmony can lead to illness). Diet, exercise (especially yoga), massage, meditation and strict lifestyle guidelines all help to maintain this balance. Herbs may be prescribed for specific illnesses.

BUSH FLOWER REMEDIES :  Bush flower remedies treat emotions (such as anger, grief, and low self-esteem) that trigger physical conditions. They were devised in the 1930s by English pathologist and bacteriologist Edward Bach, who believed that if plants were floated in pure water in full sunlight, they would energies the water with their  molecular imprint. This principle led to the development of over 70 Australian bush  flower essences. These include Waratah, which boosts strength and resourcefulness and is used as an anti-stress remedy; and Billy Goat Plum, which dispels self-loathing and encourages sexual fulfilment. Bush flower remedies can be smoothed on the skin in a cream or taken as drops on the tongue.

CRANIO-SACRAL THERAPY : Cranio-sacral therapy treats headaches, migraine, sinus problems, stress, and posture-related shoulder and back pain. It is an offshoot of cranial osteopathy, which uses subtle manipulation to free tension between the bones of the head and spine. The region from the cranium (top of the head) to the sacrum (base of spine) has an energy system with its own subtle pulse. Tension blocks can affect the entire body. Cranio-sacral therapy supports the head, spine and other regions to allow tension to uncoil naturally and the body’s energy to flow in the direction it wants to. It involves no pulling, rubbing or massage, just a deeply reassuring sensation of being held gently while your body relaxes. 

DANCE THERAPY : Dance therapy, which promotes body awareness, relieves stress, increases mobility and boosts self-esteem, is based on the premise that movement is an important means of non-verbal communication. Dance therapy systems including Laban Dance Therapy and  the Chilean ‘Biodanza’ are useful adjuncts to counseling, psychotherapy and physiotherapy. Sessions are held in groups and can initially be quite confrontational. You are encouraged to describe your feelings through movements to various musical beats. Therapists believe that as you eventually learn to open up, your confidence increases and social interaction becomes easier. The aim is to use your entire body to its full potential.

ELECTRO-CRYSTAL THERAPY : Electro-crystal therapy balances physical and emotional energy, which helps to heal injuries. Devised by English ex-science teacher Harry Oldfield, this controversial system aims to re-tune the body’s natural vibrations with electromagnetic fields that are amplified by crystals. An X-ray-like camera scans the body for high-frequency light waves that indicate states of energy flow. These are then relayed to a computer screen for diagnosis. The electro-crystal therapist studies the swirling areas of color for the blocked or weak energy zones underlying the patient’s problems. Then electro-magnetic fields are beamed at trouble spots to rebalance the body’s energies. 

 FELDENKRAIS METHOD : This method improves posture and mobility, overcoming stiffness, injury or disability. Devised in the 1940s by ex-atomic physicist, Moshe Feldenkrai, It involves the teaching of gentle movement sequences that optimise and balance posture and movement. The theory of body awareness through movement is taught verbally in classes. Then functional integration is taught on a one-to-one basis, where the teacher guides the pupil through a series of gentle manipulations and touches. Often the process of re-learning freedom of movement begins with slow, strain-free floor exercises that resemble the way babies first stretch and move. The more relaxed a pupil becomes, the freer the movements will be.

GEM THERAPY : Gem therapy balances energies, dispels negatively charged atmospheres and encourages positive thought. The idea that semi-precious and precious stones can be used to heal is thousands of y ears old. Chosen according to color and clarity or opaqueness, there is a stone that relates to virtually every human condition. Quartz and amethyst crystals, for example, are both considered universal ‘cure-all’ that can also amplify other healing methods. The gems are either placed on or around the body. Some give out energy, while others are thought to absorb pain. They c an also be used to channel energy. Wearing gems as protective talismans next to skin is the most popular form of gem therapy.

HELLER WORK TECHNIQUE : Heller work improves posture and mobility, releases emotions, eases injuries and promotes personal growth. Developed by Joseph Heller, who believed that psychological trauma is held in the muscles  and fascia (tissues that envelop them). Heller work involves deep-reaching restructuring and rebalancing bodywork. Poor posture, for example, may result from low self-esteem, charactrised by hunched shoulders. Heller work concentrates on de-hunching the body and freeing the negative emotions. It entails manipulation ranging form firm to almost invasive. Each session concentrates on a different body zone and the emotion it carries. The releases enables both physical and emotional progression .

IRIDOLOGY ANALYSIS : Iridology is a diagnostic method that identifies physical and emotional disorders by analysing the irides, or irises, of the eyes. Iridologists claim that the entire body is reflected by the eyes, because this is where the entire nervous system surfaces. Color and texture of the iris indicates the patient’s state of health and personality type, which may predispose them to illness. (Both present and past problems may be evident.) Various flecks and marks on the eye indicate problems in the relevant body zone. As iridology is diagnostic only, the patient may be referred to a nutritionist or naturopath for treatment. Iridology is also used to monitor orthodox  treatments, or to check up on general health. 

KINESIOLOGY TREATMENT : Kinesiology treats problems (such as psoriasis, candida, PMS. allergies and brouchitis) that seem to defy other therapies. It is a system of diagnosis and treatment based on muscle testing and works on the principal that the body knows exactly what it needs. The kinesiologiest asks a series of health-related questions and applies light, tapping pressures to each arm. It the answer is no, the muscle weakens and the arm drops. As well as diagnosing, tapping can also tide the body of intolerances and allergies. Other energising and clearing techniques involve crystals, essential oils, magnets, which are held against the body during treatment.

LIGHT THERAPY : Light therapy treats depression, stiff joints, infertility, PMS and Seasonal Affective Disorder (SAD). Excess sun threatens skin health, but insufficient light can disrupt the metabolism and hormonal a balance, causing physical and balance causing physical and psychological problems such as lethargy, depression and disturbed sleep patterns. Long hours in the office and lack of outdoor exercise may contribute to light deprivation, as artificial light fails to supply all the colors of the spectrum needed to maintain the body’s physical and chemical equilibrium. Pure white light therapy restores the balance and also boosts vitamin D production. Twenty minutes to an hour of exposure to this white light has a positive. energising effect.

MAGNETO-THERAPY : Magnetotherapy is a ‘battery-charging’ system that uses electromagnetic fields to energies, speed up wound healing, and treat insomnia and lower back pain. (It is not suitable for those with pacemakers, pregnant women or cancer sufferers.) City life depletes the body’s natural magnetism, resulting in slow circulation and lethargy. Research shows that blood circulation is stimulated by magnetic pads that attract electrically charged positive and negative ions in the bloodstream, which in turn improves the absorption of oxygen. Magneto-therapy involves relaxing on a magnetised couch for around 15 minutes. Patients may experience a slight tingling sensation, but nothing more.

 NUTRITION THERAPY : Nutrition therapy encourages optimum health and corrects specific  problems, including allergies, PMS, arthritis,  asthma, eczema, chronic fatigue and migraine, Just as vitamin and mineral deficiencies lead to poor health, food intolerance also stresses the immune system and can  cause full-blown allergy and illness. Nutritionists take a full inventory of your lifestyle, health status and eating habits. Then they test for food intolerance either by taking a blood sample, or by using a specialised machine. Adjusting your diet often means boosting your intake of specific nutrients or giving up certain foods. Avoiding certain foods gives your immune system a chance to recover and tackle other problems.

OSTEOPATHY TREATMENT : Osteopathy treats back and joint pain, aches and strains, sciatica, rheumatism, arthritis, injuries, PMS and asthma. It not only deals with bones, but the tendons, ligaments and muscles that hold them in place and enable them to move. Poor posture and repetitive strain throws this system out of balance, causing injury, restricted mobility and pain. Osteopathy aims to correct the balance by easing everything back into place. Most osteopaths adopt a gentle manipulative approach, beginning each session by checking your posture and areas of  muscular tension. Then they position and support the body through a series of rhythmic movements and deep stretches to improve strength, posture and mobility.

POLARITY THERAPY : Polarity therapy balances health and energy to treat migraine, digestive problems, allergies, back pain and sciatica. Based on the theory that the body is like a living magnet, with energy currents flowing back and forth between positive and negative poles, it is a total balancing system that uses body work, nutrition, exercise and counseling. Part of the initial  counseling involves recording everything you eat and drink for a week to help the therapist gauge your energy balance. Body work is like a combination of osteopathy, reflexology and Indian massage, with firm acupressure and joint manipulation. Dietary suggestions include plenty of fresh fruit and vegetable juices, and detoxing regimes are recommended.

QI GONG (CHI KUNG) : This technique treats stress, boosts energy and maintains mobility and balance. It is an ancient Chinese holistic exercise and meditation system that combines precise movements and breathing techniques. These cleanse the meridians (energy pathways,) so that the vital life force, or chi, can flow freely. The almost balletic sequence of movements look effortless, but they are hard work at first. Qi gong is a discipline that re-educates you about the way you move and breathe. If you preserve, the experts say that you’ll benefit and poise. You won’t  lose weight, but your body shape may even change for the better. You will feel calmer and more stress-free.

REFLEXOLOGY TREATMENT : Reflexology treats digestive problems, constipation, fluid retention, menstrual irregularities, PMS, menopausal symptoms, stress, fatigues, migraine and skin problems. It also maintains health and energy levels. The body’s six major meridians (energy pathways) all end in the feet, so each part of the foot relates to various body zones. The therapist applies firm finger and thumb pressure over the sole and around the heel and ankles to disperse congestion.  You might feel a tingling or slightly sore sensation in the treated area. Most people experience the full benefits of reflexology the day after treatment. 

 SHIATSU TREATMENT : Shiatsu is a Japanese from of acupressure, or acupuncture without needles, which treats  emotional and physical stress, back and shoulder tension, rheumatism, arthritis, digestive problems, migraine, asthma and insomnia. Points along the body’s meridians (energy pathways) are stimulated to clear blockages and balance vital energy flow. Therapists say that this also disperses lactic acid and carbon monoxide that accumulate in muscles, alleviating stiffness and poor circulation. Freeing muscular tension also liberates the skeletal system and internal organs and often prompts emotional release. The massage can be quite vigorous, occasionally painful or extremely gentle.

TRADITIONAL CHINESE MEDICINE : Traditional Chinese medicine (TCM) treats skin problems, digestive disorders, menstrual and menopausal problems and chronic fatigue syndrome. TCM. is an ancient tradition encompassing a complete health system, including diet, exercise (such as Tai Chi), acupuncture, and herbal remedies to maintain energy balance and facilitate the circulation of the life force, or chi. Yin and Yang, the fundamental principles of Chinese philosophy, are divided into eight principal  patterns, such as hot and cold, and empty and full. these indicate bodily imbalances underlying disease. Therapists diagnose the imbalance and prescribe the appropriate treatment to re-establish the optimum energy flow and the Yin/Yang balance.

USUI METHOD REIKI : Reiki is beneficial for relaxation, muscular strain, general aches and immune-related conditions such as HIV. A hands-on healing system developed in the mid-1800s by a Japanese doctor of philosophy, Mikao Usui, reiki loosely means the free flow of universal energy, or ki. It is an eclectic system that owes much to Buddhist thought. Practitioners believe they act as conductors, transferring universal energy to the patient via their hands. This energy then has a balancing effect on both body and mind. The practitioner rests his/her hands on key points over the entire head and body of the patient. Treatments can have a deeply calming, relaxing or energising effect, depending on the patient’s needs.

VOICE THERAPY :  Voice therapy helps to dispel stress and encourage self-expression through non-verbal communication. It has proved especially useful in treating autism and learning difficulties. During therapy, sounds are made that are an invaluable means of communication (they can have a far more powerful effect that intellectually charged words). Working on the basis that you don’t  have to be a singer with perfect pitch to use your voice as a satisfying medium for emotional release, the noises include chanting, singing or simply ‘mouth music’ sounds made instinctively to describe or dispel  emotion. The sounds resonate through the entire body and have an inspiring, energising and relaxing effect. 

WATER THERAPY : Water therapy eases muscular tension, joint pain, rheumatism, arthritis, bronchitis and chronic fatigue syndrome. (Avoid this type of treatment if you have heart disease or high blood pressure.) Also known as hydrotherapy, ‘taking the waters’ is an important part of naturopathic medicine dating at least to ancient Greek, Roman and Celtic times. The curative, immune-boosting effect of hot and a old mineral spring baths forms the basis of spa treatments all over the world. The many forms of treatment exploit water in all its forms and include steam rooms and Turkish baths, balneotherapy (total immersion in varying degrees of warm and cold water), contrast bathing, foot baths and thalassotherapy. 

YOGA TECHNIQUES : Yoga is ideal for relaxation, mind and body tuning, and postural and muscular control. Asanas, or postures, are gentle stretches that promote balance, strength, control and flexibility. They work out the entire body, including internal organs, which are massaged by specific movements. Breathing is also integral to yoga. According to the Indian sage Paanjali, who lived over 2000 years ago, there are eight yogic steps to enlightenment. These include moral responsibility, self-discipline and meditation as well as the familiar postures. The many Western yoga techniques concentrate on body conditioning. Power and dynamis yoga, for example, combine aerobic techniques with traditional stretching.

ZERO BALANCING : This technique treats neck and back pain, stress, migraines and sports injuries. It is a combination of hands-on healing and energy balancing that aims to soothe, stretch and balance both physical and mental energies, and to provide mind, body and soul healing. Theoretically, the body has three energy fields: an aura-like background energy: a worldly vertical energy that gives a sense of space; and an internal energy circulation. Physical and emotional trauma can affect these energy circulations and zero balancing clears blockages and eases the flow. Manipulation is bone-deep and involves the entire body. Often this physical manipulation releases emotional memory, which may be the underlying  causes of stress.

 VITAMINS AND MINERALS : Even if your diet is well-balanced and nutritious, the effects of modern living can deplete essential vitamin and mineral reserves. Find the best natural sources of vitamins and minerals and ensure your recommended daily intake (RDI) is correct.

VITAMIN A : Essential for good vision, healthy skin, growth and resistance to infection. It can also be beneficial for acne sufferers. Sources: liver, oily fish, dairy produce and egg yolk. Some beta-carotene (from green fruit, oranges and vegetables such as carrots and spinach) is converted into vitamin A by the body. RDI: 750 mcg, equivalent tone carrot. Exceeding this can cause dry, itchy skin, loss of appetite and nausea.

VITAMIN B1 (THIAMINE) : Vital for energy production and the metabolism of sugar. Deficiencies can cause depression, anxiety, poor appetite, nausea and personality changes. Women on the pill, breast-feeding mothers and those who consume too much sugar and alcohol could be deficient. Sources: meat, fish, nuts, wholegrains, sesame seeds. RDI:  0.8-1.1 mg.

 VITAMIN B2 (RIBOFLAVIN) : Essential for energy production and for healthy skin and eyes. Deficiencies can be detected by mild fatigue and a red ring around the  iris. Sources: milk, cheese, yoghurt, almonds, green vegetables, mushrooms. RDI 1,2- 1,7 mg

VITAMIN B3 (NIACIN) : Necessary for the metabolism of carbohydrates and used medically to lower cholesterol levels. Sources: meat, fish, liver tuna, peanuts.  RDI: 13-19 mg

VITAMIN B6 (PYRIDOXINE) : Needed for the formation of red blood cells and metabolism of protein. Often used to treat PMS, morning sickness and hormonal imbalances. Smoking and eating junk food increases the probability of B6 deficiencies. Sources: meat, poultry, fish, bananas, avocado, soybeans, nuts, whole grains, vegetables. RDI : 0.9 mg-1 mg

VITAMIN B12 (CYANOCOBALAMIN) : Required for the formation of red blood cells, nerve cells and genetic material (DNA). Vitamin B12 also maintains the functioning of the nervous system. Vegans and those who suffer from anaemia can be deficient. Sources: meat, liver, eggs, milk and yeast extract. RDI: 2 mcg

VITAMIN C (ASCORBIC ACID) : Required for healthy bones, teeth and gums, the formation of collagen, and healing and repair of tissues. Vitamin C is also essential for the absorption of iron within the body. Smoking cigarettes depletes vitamin C supplies. Deficiencies can be detected in skin that bruises easily. Sources: citrus fruits, capsicum, broccoli, spinach and cabbage. RDI: 30-40 mg. Excess vitamin C can cause diarrhoea and increase the risk of kidney stones.

 VITAMIN D : Necessary for muscle strength and the balance of calcium in bones and teeth. Malnutrition and lack of daylight can contribute to deficiencies. Sources: milk, margarine, sardines, cod liver oil,  eggs and sunlight. RDI: not specified in Australia due to the available sunlight.

VITAMIN E : Protects tissues from general wear and tear and helps to prevent fats and cholesterol from causing damage to the organs. Sources: seafood, most nuts, seeds and vegetables. RDI: 7-10 mg

CALCIUM : Necessary for strong bones and teeth and to maintain the functioning of the nerves and muscles. Lack of calcium is linked to osteoporosis (bone thinning) Exercising reduces the body’s rate of calcium loss. If you are going through menopause or don’t eat dairy produce, you could be deficient in calcium. Sources: milk, cheese, sardines, beans, green vegetables, RDI: 800 mg

ZINC : Essential for normal growth, healthy skin, mental health and hormone production. Eczema, acne, greasy or dry facial skin are symptoms linked to zinc deficiencies. Coffee and tea drinkers, vegetarians and long-term users of diuretics are susceptible to low levels of zinc. Sources: meat, wholegrains, nuts, pumpkin seeds, eggs, carrots, ginger, beans and lentils. RDI: 12 mg

IRON : Required to manufacture hemoglobin (the pigment in red blood cells that carries oxygen to all parts of the body,) and for energy production. Lack of iron causes fatigues, low energy levels, depression, poor digestion and can be detected by brittle nails, a pale complexion, heavy periods and recurrent thrush. Sources: meat, liver, oysters, wholegrain, nuts, eggs and fortified breakfast cereals. RDI: 15-16 mg

FOLIC ACID : Helps to maintain the nervous system, essential for healthy blood and especially important for child bearing women. Sources: all green leafy vegetables, liver, kidney, avocado, watercress, bran and fortified cereals. RDI: 200 mcg

 IMPROVE INNER HEALTH :

Follow these steps to improve your well being .

BANISH PMS : If you suffer from PMS, eliminate dairy produce form your diet for seven days before your period. Also increase your intake of magnesium, vitamin B6, B complex and beta-carotene. Cut down your intake of salt and caffeine and steer clear of alcohol.

STRONG BACK : Prevent back pain by improving your work station. Ensure your desk ins the correct height and your chair offers the best support. When bending down, always bend form the knees (don’t stoop over). If you have back pain, see an osteopath.

EASE PAIN : When a headache kicks in, try soaking your feet in a bowl of warm water mixed with a teaspoon of cayenne, pepper for 10 minutes. This will draw the blood away form your head down to your feet, relax your body and ease the pain of a headaches.

VITAMIN THERAPY : Increase your intake of bioflavonoids (the chemicals found in lemons, plums, grape-fruits and blackberries) and vitamin C to reduce the appearance of broken capillaries on the skin. These substances strengthen the walls of the capillaries.

MORNING AFTER : Alcohol depletes the body’s vital supply of vitamin B and C. The best hangover cures contain citrus juices which are rich in natural sugars and vitamin C, celery and apple  juice to help rebalance the body, and beetroot to cleanse the kidneys,

ADULT ACNE : A sudden outbreak of adult acne can occur due to hormonal imbalances, often triggered by stress. To treat the condition. Consult an endocrinologist or your doctor for an androgen blood test so that medication can be prescribed.

YEAST PROBLEM : If you suffer form recurrent candida (thrush,) avoid wearing tight clothing and nylon underwear, shower rather than bath, use unperfumed toiletries, and non-biological washing powder, reduce sugar consumption and opt for a yeast-free diet.

HAY FEVER : If you suffer from hay fever, look at ways of avoiding exposure to potential allergens such as pets  and flowers. Increase your intake of kiwi fruit, blackcurrants and citrus fruits to help relieve congestion. They will also have a natural anti-inflammatory effect.

HEALTH ISSUE : Endometriosis, which is linked with long, heavy periods and painful intercourse, affects one in 10 women. Involving the erratic growth of the cells lining the uterus, it can be treated with the pill, anti-inflammatory analgesics or laparoscopic therapy.

PERFECT TIMING : If you’re having an operation, you should ideally have it on or around the time you ovulate. Studies have revealed that women who have operations between days 13 and 21 of their menstrual cycle make a much speedier recovery.

 PROBLEM AND SOLUTION :

[1] What is the most effective way to boost your iron intake ?  Have a fresh juice incorporating spinach or green, leafy vegetables. This is more beneficial to the body than taking iron tablets.

[2] Do you feel bloated after meals?  To aid digestion, try drinking a cup of peppermint tea after you eat.

[3] Can a low-fat diet benefit your looks?  A low-fat diet will keep you in trim and help prevent age spots from developing later in life.

[4] How can you sustain good health?  The experts recommend exposing yourself to at least two hours of natural light a day to maintain optimum health. Incorporate this factor into your exercise regime.

[5] Is it possible to overdose on vitamins?  Always stick to the recommended dose. Excessive intake of some vitamins can be dangerous.

[6] Are your nails prone to breakages?  Make sure you are obtaining enough calcium, iron and zinc form your diet to maintain healthy, strong nails. Good foods to eat include raw vegetables, fresh fruits and dairy produce.

[7] Is there a way to ensure the longevity of vitamin pills?  After you open a bottle of vitamin pills, throw away the ball of cotton wool that comes inside the bottle. It can attract moisture and damage or contaminate the pills.

[8] Do you feel nauseous when traveling?  To ease motion sickness, try eating foods containing ginger.

[9] Is there a quick-fix remedy for an upset stomach?  Drinking a mixture of bicarbonate of soda and water will help to settle your stomach.

[10] How can you treat dry and brittle hair?  Strengthen your hair by increasing your intake of iron and vitamins A and B.