Calcium is the most abundant mineral in the body and is required for muscle contraction (especially the heartbeat), blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses throughout the nervous system.  Your body holds concentrations of calcium in your blood, muscle, and intercellular fluids where less than 1% of total body calcium is needed to support these functions.  The remaining 99% is stored in the bones and teeth where it supports their structure.

You may need extra calcium if you: have lactose intolerance,  are menopausal, have muscle cramps, are vegetarian or you are of child-bearing age but your periods have stopped (amenorrhea).

Food sources: low fat yoghurt, cheddar cheese, Chinese cabbage, baked beans, seaweeds, kale, chick peas, broccoli, cabbage, whole grains, orange juice, okra, soya, whey, salmon, tuna, tofu, almonds, brazils, sesame seeds, tinned sardines and pilchards (including bones).  

Herbal sources: valerian, kelp, nettle, horsetail, peppermint; sage, uva ursi, chickweed, red clover, parsley, black currant leaf, raspberry leaf, plantain leaf/seed, dandelion leaf, alfalfa, burdock root, cayenne, chamomile, eyebright, fennel seed, fenugreek, flaxseed, hops, lemongrass, mullein, oat straw, paprika, plantain, rose hips, shepherd’s purse, violet leaves, yarrow and yellow dock.

Calcium is depleted by caffeine, sugar, salt, alcohol, some prescription drugs, antacids, laxatives, cortisone, diarrhoea/enemas, unfermented soy products, antacids and too much phosphorus.

Take BioCare One a Day Vitamins & Minerals for added calcium input.

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Mouth ulcers are painful, round or oval sores that form in the mouth.  Causes include: vigorous brushing of teeth, ill health, minor burns from hot food/drink, stress, vitamin B12 deficiency, biting the inside of the mouth accidentally or a tooth that’s become rough.

TOP TIPS

• Eat a diet rich in fresh fruit, lean red meat, leafy green vegetables, sea-foods, wholegrain bread and cereals. 
• Limit: hot food/drinks, neat spirits, tobacco, hot spices, dairy, oily foods, sugar, garlic, onion/salt, acidic foods e.g. citrus, tomatoes, pineapple, vinegar and animal protein. 
• Drink ½ cup cranberry juice between meals to help to relieve irritation.
• Eat at least one 8oz of live yoghurt a day or apply 1 open capsule of  lactobacillus acidophilus twice daily.
• Sage tea can help treat inflammations of the mouth.  Use two teaspoons of dried herb per cup of boiling water. Let it cool, then gargle.  NOTE: You should not drink too much of this tea. Sage contains thujone, a compound that in high doses may cause convulsions.
• Gargling and swallowing soluble paracetamol relieves pain.
• Rinsing mouth with iced water before a meal.
• Mix 1 teaspoon honey with ¼ teaspoon turmeric and rub on ulcer.
• Recommended supplements: B complex, rub the liquid from a vitamin E capsule directly on the sore three times a day, zinc and a multi-vitamin and mineral.
• If your toothpaste stings, use a bicarbonate of soda mouth wash instead (one teaspoon dissolved in a mug of warm water).   Sodium lauryl sulfate (SLS), a component of some toothpastes, is a potential cause of mouth ulcers.  If you have recurrent mouth ulcers use a SLS-free toothpaste for several months to see if that helps.
• Suck on liquorice or zinc lozenges.
• If you keep getting ulcers or you have an ulcer that isn’t healing, consult your GP.

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The body makes 80% of the cholesterol it needs for essential health, so there is no need to add cholesterol in the diet.  There are two types of cholesterol:

• harmful cholesterol known as LDLs
• beneficial cholesterol known as HDLs

High LDL cholesterol levels may indicate cardiovascular problems later in life.  A high ratio of HDL to LDL will protect against arteriosclerosis and cardiovascular disease.

Dietary tips to lower cholesterol:

• Increase fibre through fruit, vegetables and complex carbohydrates to remove harmful LDL.
• Apples and kidney beans are high in the soluble fibre pectin which can reduce cholesterol levels.
• Add cholesterol-lowering foods, such as margarines that contain plant sterols.
• Vitamin C, vitamin E and other antioxidants are anti-cholesterol because they destroy harmful free radicals that could turn LDL cholesterol toxic.
• Eat no more than three servings of meat each week.  Choose skinless chicken or turkey. Leg, loin and arm of lamb are lean.  Lean pork includes tenderloin, loin chops and center cut ham. All cuts of veal are lean except veal cutlets and breast.  Wild game that is lean includes venison, rabbit and pheasant. Remove all visible fat before cooking.
• Focus on having more fish, such as salmon which is high in polyunsaturated fats and low in total fat.
• A supplement such as Cholesto-Rite supports the body in its ability to maintain healthy levels of LDL and HDL cholesterol.
• Switch from white breads and regular pastas to whole-wheat varieties
• Choose low fat milk and cheese, and low fat versions of foods such as salad dressings.
• Increase intake of polyunsaturated essential fatty acids to boost HDL.

TIP:  Regular exercise helps reduce high levels of LDL cholesterol and increase HDL.

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Bad breath is usually caused by the breakdown of proteins by bacteria in the mouth.  These naturally occurring bacteria feeds on proteins and produces volatile sulfur compounds (VSC) which is the cause of the odour.  If you don’t brush and floss your teeth daily, food particles can remain in your mouth, promoting bacteria growth causing breath to smell.

Smoking and sinus conditions also contribute to bad breath.   Dental causes include: poorly fitting dental appliances, gum disease, abscessed teeth, plaque accumulation, yeast infections of the mouth and tooth decay.

The medical condition dry mouth (xerostomia) can cause bad breath. Saliva is necessary to moisten and cleanse the mouth by neutralizing acids produced by plaque and washing away dead cells that accumulate in the mouth. If not removed, these cells decompose and can cause bad breath. Dry mouth may also be caused by various medications, salivary gland problems, or continuous breathing through the mouth.

Practice good oral hygiene. Brush teeth and tongue twice a day after you eat with fluoride toothpaste to remove food debris and plaque. Replace your toothbrush every 2 to 3 months. Use floss or an interdental cleaner to remove food particles and plaque between your teeth once a day. Use a mouthwash before sleeping.  Dentures should be removed at night and cleaned thoroughly before being placed in your mouth the next morning.  Drink lots of water to keep your mouth moist.   Chewing sugarless gum also stimulates the production of saliva, which helps wash away food particles and bacteria. You could also use Triple Complex HaliTonic to counter bad breath.

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Eating the best quality food in the right quantities helps you to achieve your highest potential for health, vitality and freedom from disease.

Percentage of nutrients required for the proper functioning of the body includes:

• 55% of daily calories from carbohydrates (energy)
• 15% of daily calories from proteins (body repair and renewal)
• 30% of daily calories from fats (insulation and energy – 10% saturated fats, 10% monosaturated fats and 10% essential fatty acids)

 Constituents of a daily healthy eating plan:

• Minimize intake of sugar and refined carbohydrates
• Moderate intake of animal and vegetable fats
• Ensure a varied intake of vegetables especially green leafy ones
• Moderate alcohol consumption  (two units of alcohol daily for women, three units daily for men, at least two drink-free days a week)
• Limit intake of salt (use herbs instead)
• Eat fresh organic foods
• Ensure a reasonable intake of protein-rich foods (animal protein: meat, dairy, eggs, fish, shellfish, poultry) and vegetable protein (cereal eaten with pulses, mycoprotein, wheat protein, quorn, oatmeal, rice, peas, lentils, kidney beans, wholemeal bread, soya products e.g. milk, textured vegetable protein, tofu, tempeh, miso)
• Ensure a balanced intake of unsaturated fats and polyunsaturated fats (especially omega 3 and omega 6 oils)
• Include plenty of slow-releasing carbohydrate (oats, lentils and beans, brown rice,  whole grain cereals/pasta, breads)
• Have at least 2 pints of water each day
• Ensure a good intake of fibre (beans/lentils/peas, fresh/dried fruits with skins, vegetables  with skins, nuts and seeds, wholemeal/granary breads, jacket potatoes, wholegrain breakfast cereals, wholemeal pasta. brown rice)

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May 17 is World Hypertension Day (World Hypertension League). Some tips to help lower high blood pressure:

Supplement recommendations

• L-Arginine
• A daily multivitamin
• Vitamin C
• Vitamin E (magnifies vitamin C’s blood pressure-lowering effect)
• Omega-3s
• Co-enzyme Q10

Helpful herbs: Cats Claw,  chamomile flowers, motherwort, saffron, black cohosh, parsley, golden seal and ginger (together) fennel seed, rosemary.  Hawthorn blocks an enzyme that can cause arteries to constrict.  Linden  blossom is often combined with hawthorn for blood pressure.  Consult a herbalist before taking any herbs.

Further tips

•   Evidence shows that garlic lowers hypertension 2%-7%. Onions help too.
•   If you are overweight, a 10% reduction in total body weight might normalize blood pressure.
•   Reduce or eliminate: salt and sodium-rich foods, alcohol, refined foods, caffeine, saturated fat, soft drinks.
•   Increase: wholemeal and granary  bread, jacket potatoes, new potatoes, wholegrain cereals, wholemeal pasta and brown rice, beans, lentils and peas, fresh and dried fruits, vegetables, low-fat meats, whole oats, low fat milk, bilberry, carrot juice (cleans arteries).  Studies suggest that the isoflavones in soy, tofu, tempeh and miso make arterial walls more elastic.  Cook with cayenne (contains capsicum which slows arteriosclerosis causing hypertension).
•   Taking 55 mg of concentrated reishi mushroom extract three times a day was found to reduce moderately high blood pressure after 1 month.

IMPORTANT: Do not come off or alter your blood pressure medication before consulting your GP.

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May is World Foot Awareness Month. However if you suffer from smell feet (or bromodosis), you need to pay special attention to your feet all year round.

1. Wash your feet daily using antibacterial or antifungal soap.  Dry thoroughly especially between the toes.
2. Home remedy tip:  Add two tea bags to a pint of water and boil for 10 minutes.  Add two pints of cool water and soak your feet for 15 minutes.
3. Athlete’s Foot is a common side effect of sweaty feet.  Check for itching and flaking of the skin and treat immediately.
4. Check the soles of your feet for hard, dead skin and remove it with a foot file.  Keep toe nails clean and short.
5. Air feet every day.
6. Wipe your feet with surgical spirit every night, taking care to avoid any cracks in the skin.
7. Natural antiperspirant stones used for underarms can also be effective on the feet.
8. Use a medicated foot spray, powder or lotion that is designed to combat foot odours.
9. Change socks daily. Wear natural fibre socks that absorb moisture. Avoid synthetic materials.
10. Try four pinches of sodium bicarbonate for each foot (two inside the sock and two on the insole of the shoe).
11. Use an antifungal foot spray for feet and shoes.
12. Avoid wearing the same pair of shoes two days in a row.  Remove insoles to help the drying process.
13. Buy ventilated shoes made of leather, canvas or mesh and not synthetic material.
14. Use antibacterial shoe inserts.

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When talking about weight loss supplements there is an old school remedy that is often missed – Cider Vinegar. We’re all guilty of looking for the next weight loss mega supplement or fad, and sometimes this leads us to forget about the old faithful. The beauty about cider vinegar is that you might well have some already in your own cupboard, and if not you can always choose the popular apple cider vinegar tablets.

So exactly how does apple cider vinegar assist with your weight loss? The fact is, no one really knows for certain. Scientific studies have not been able to categorically prove anything with regards cider vinegar and its connection to weight loss. The reason to give cider vinegar a try is mainly down to previous results in tests and of previous and current users who have lost weight thanks to it.

There are a  some theories as to why cider vinegar helps in weight loss. It is believed that it speeds up a person’s natural metabolism, making our body digest and change food into energy quicker. Others have reported that cider vinegar actively burns the calories in your body to help you shift weight. Meanwhile other reports say that cider vinegar supports cleansing of the liver, an organ that can have a big impact on weight loss.

One recent experiment demonstrated that taking cider vinegar with or right before a meal can help you feel more full, and thus control eating habits. The test was a very small one, but the results looked very good. Admittedly Cider vinegar weight loss still has to be tested more before we can be sure just how much it helps. There’s evidence that ancient Egyptians used cider vinegar for weight loss, and with other evidence of its effect it seems to have a lot going for it!

There are a couple of different ways that cider vinegar can be used in your weight loss program. The simplest method is to add a small amount of cider vinegar to a glass of water or juice, and drink it with a meal. Alternatively you can buy apple cider vinegar tablets or capsules that, as per their name, have cider vinegar in them. Some of these supplements contain other vitamins and minerals, such as vitamin B6 and lecithin, which may have more effect than cider vinegar alone.

Aside from weight loss properties, cider vinegar is extremely healthy for you. It is naturally potent in vitamins and minerals, and can assist with a number of medical problems and improve your general health. For example, cider vinegar contains potassium, which helps reduce blood pressure. It also contains fibre, which can absorb the cholesterol that can lead to  heart disease. Those are just a few examples of health issues it helps with – there are more such as help with digestion, sore throats, arthritis pain and even diabetes.

Despite all the benefits of using cider vinegar for weight loss, it has some down sides as well. The most important thing to watch out for is that cider vinegar is very acidic, meaning it can burn and damage your teeth, mouth or throat. It is very important that you dilute cider vinegar in water or juice before drinking it. As with any supplement or remedy always contact your doctor before trying cider vinegar if you have any serious medical conditions.

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Home remedies have been around for hundreds of years and just like most things their popularity comes and goes.  At the moment the popularity of  natural products and remedies is on the increase and many folk are on the look out for the effective home remedies.  So just how do you start finding home remedies that are suitable for you?

The first thing to finding home remedies that work is to start off with the most basic and straightforward remedies that you can find.  If you have never intensively researched and investigated natural home remedies, then leaping in and trying to self-treat a major disease or medical condition without the advice and support of your GP is not advised and should be avoided.

Most commonly people will use natural remedies for more everyday injuries and conditions and that’s where you should start. Something like toothache for instance, an oral care complaint that because of the way it can quickly develop – sometimes in the middle of the night when seeing a dentist is not possible – is an ideal condition to try to treat via natural remedies. 

Start by lifting the head if the toothache developed in the night when you were sound asleep.  By simply sitting yourself up with some pillows you will relieve the pressure in the head and sinus regions and this could be all that you need to reduce the pain.  If that isn’t enough, then you can place an ice cube on the affected tooth and this will numb the nerves and reduce inflammation.  All great to help you through before you can get to the dentist.

Another of the home remedies that you may be interested in is an allergy treatment such as a remedy for Hay Fever.  Hay Fever, that periodic burden on so many lives as the pollen rises, can be managed and kept at bay by following some simple steps.  Have you tried lining the insides of your nostrils with petroleum jelly?  You should try it if you suffer with Hay Fever!  What this does is to trap and stop the pollen from entering through your nose and setting off your allergies.  For Hay Fever you can also add a tea spoon of local honey, along with a tea spoon of apple cider vinegar to some hot water and drink as an early morning tea.

So, as you can see finding yourself some home remedies for you does not have to be a huge undertaking of mixing complex potions and concoctions. all it takes is a little common sense and a little research and before you know it, you’ll be using these remedies without giving them a second thought.

Merry Christmas everyone!

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Our immune system is a complicated, versatile but amazing defence mechanism which protects our body from different environmental invaders. However most of us do not understand its importance till we fall ill. So today we’re going to talk about health foods and supplements to support your immune system and stay from falling ill altogether.

Vitamin C supplements prevent and reduce the symptoms of common cold and flu. Excellent sources of vitamin C include all citrus fruits, sweet peppers, strawberries, kiwi fruit and broccoli. They contain hundreds of phytochemicals that provide many preventative health benefits, by boosting the activity of white blood cells called lymphocytes. Vitamin C is also a very powerful antioxidant and helps the immune system by scavenging free radicals in our body.

Vitamin A: Skin is the first line of defence for our immune systems and vitamin A plays a vital role to support it. All yellow colour fruits like carrots, squash, pumpkin are great sources of beta-carotene which the body quickly turns into vitamin A. Research has also shown that older adults with high intakes of Vitamin A had a slower rate of mental decline.

Zinc is a trace metal which is essential for the functioning of the free radical scavenger Glutathione, which can increase the efficiency of immune system to fight against common cold, sore throat.

Few herbs can also work wonders to provide a powerful defence against harmful bugs:

1. Echinacea: The flowers of this herb are well known for their ability to prevent or decrease the duration of the common cold. It also helps prevent the breakdown of the connective tissue that invading organisms encourage, which lets them spread.
2. Turmeric and Garlic have anti-microbial, anti inflammatory, anti-viral, anti-fungal, and expectorant properties. It is best taken with hot water and honey fresh after peeling.
3. Astragalus increases phagocyte activity, the function of the natural killer cells, as well as increasing the levels of antibodies thus boosting all aspects of the immune system.

Our best bet for staying healthy and reducing our risk of falling ill is to eat a healthy diet with lots of fruits and vegetables and get plenty of exercise and adequate sleep every night.

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