Unroasted, unsalted almonds:  Source of protein, vitamin E, fibre, calcium, magnesium, iron, potassium and zinc with small amounts of folic acid and vitamin B2. Contains monounsaturated fats to keep arteries supple, and help prevent heart disease.

Maqui berry:  Better bone and joint health due to anti-inflammatory qualities. Healthier/younger looking skin due to toxin removal.  A stronger immune system.  Boosted metabolism good for weight loss and toxin removal.

Tea:   The overall antioxidant power of black tea is the same as green tea, but green tea has ECGC, a powerful antioxidant.   A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn’t. Researchers in Spain and UK have also shown that ECGC can inhibit the growth of cancer cells.

Whole grains (including brown rice, millet, oats, wholegrain bread): Can help prevent heart disease. The complex carbohydrates and fibre slow the release of blood sugar providing a good energy source. Fibre can also help to prevent constipation and encourages the growth of friendly bacteria in the gut.

Acai berry:  Helps with growth, repair, and maintenance of body tissues.  Strengthens immune system.  Provides a rich source of omega-3, 6 and 9.  Keeps your heart healthy due to three different plant sterols.  Improves digestion and bowel movement.

Ice cream:  A study by the Institute of Psychiatry in London discovered that eating ice cream can light up the brain’s pleasure zones. Even a small amount is enough to stimulate the orbitofrontal cortex, the main processing area and the part of the brain associated with the pleasures of sex and eating.

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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 and antacids.

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

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If you have pregnancy sickness, supplements of BioCare Vitasorb B6 may be needed. You may also require BioCare Vitasorb B12. Symptoms should usually disappear within a week or two, in which case you should consider halving your dose.

If you tend to feel sick in the morning, eat a little as soon as you wake up and before getting out of bed.  Take two or three teaspoons of apple cider vinegar in warm water first thing (pH neutral may help to neutralise excess stomach acid).  Don’t brush your teeth immediately after eating because this can cause vomiting.

Try sugar free mints, mint tea, swilling mouthwash or inhaling from a hanky with a few drops of mint essential oil.

Ginger tea (made with ginger teabags or grated fresh ginger root), ginger ale (try stale!), candied ginger, ginger capsules or ginger biscuits can help settle your stomach.

Drip some citrus essential oils onto a hanky or adding slices of lemon or lime to chilled or boiling water for a refreshing drink.

Eat small, frequent meals every two hours.  Consume a high-carbohydrate diet: dry toast/crackers, honey, rusks, banana, baked potato, wholegrain breakfast cereals, steamed rice, tofu. Avoid food containing a lot of fat or spices, sugar, alcohol and caffeine.

Drink several glasses of water, fruit juice or herbal tea during the day.  Drink beverages separate from eating foods. Drink slowly. Try peppermint or spearmint tea, lemon balm tea or small amounts of chamomile tea.

Before going to bed, eat a snack such as yoghurt, bread, milk, cereal or a sandwich.  If you wake during the night, eating a small snack may stop you feeling sick in the morning. 

RESOURCES

• MorningWell offer a CD to ease pregnancy sickness.
• Native Remedies Good Morning Mama provides relief for pregnancy sickness.

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As a mum-to-be, you will want to prepare your birthing kit.  Here are some suggestions:

FOR MASSAGE

Mix 5 drops of clary sage and 5 drops of rose in 100ml of sweet almond oil for pain relief.  This can be rubbed on the lower back and abdomen throughout birthing. NOTE:  It should be washed off before entering a birthing pool as it could get onto baby and is too strong for newborn skin.

ESSENTIAL OILS

Put a few drops of any of the following on a burner or in a warm bath:  frankincense and vetiver to relieve anxiety, rosemary to stimulate when fatigued, juniper berry to stimulate the uterus if the contractions are dwindling in second stage.

GENERAL

• Rescue Remedy can be dropped onto the tongue if mum is anxious or taken in water
• Arnica 200 homeopathic remedy is good for helping the body to heal (mum can take during birthing and after birth take one a day for several days)
• Hair bands
• A cool water spray
• Flannel (for cooling forehead, back of neck and hands)
• Glucose tablets
• Disposable briefs
• Breast pads
• Maternity towels
• Birth sheet (home birth)
• Delivery towel
• Favourite CD’s
• Backache (kali carb 200)
• Exhaustion (kali phos 200)
• AfterBirth Drops to help deliver the placenta
• Easiotomy Cream to soothe and facilitate healing and to reduce discomfort after delivery

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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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Psoriasis is your body over-producing skin cells in one location to become dry, flaky, itchy, red and sore.  It usually affects scalp, hands, elbows, stomach, knees and feet.

NUTRITION

Eat plenty of omega-3 rich foods:  salmon, trout, mackerel, sardine, tuna, carrots, apricots, mangoes and green leafy vegetables.  Flaxseeds, sunflower and sesame seeds are a valuable source of omega-3.  Other goods foods: brazil nuts, broccoli, cabbage and Brussels sprouts.  Shellfish and wholegrain foods are rich in zinc, which is good for the skin.  Breakfast cereals, breads, and yeast extracts fortified with folic acid are good for psoriasis.

Reduce intake of possible triggers: caffeine, red wine, dairy, chilli, hot spices, wheat, rye, barley, berries, tomatoes, red meats, sausages, pre-spiced meats, pickles, nut-based pastries, mustard, pimento, nutmeg, commercial mayonnaise/condiments, ketchup, tabasco sauce, bouillon cubes and gravies, vinegar, curry, citrus fruits, orange marmalade, prepared juices, lemonade.

Further tips:

• Maintain regular bowel movements through a high fibre diet.  Adding flaxseed to your diet will avoid constipation.
• Choose low salt options.
• Alcohol is drying to the skin, so keep to a minimum.
• Increasing water intake to 2 litres a day to help liver, bowels and kidneys work well, otherwise the skin will take the brunt of clearing toxins which is not ideal for psoriasis.
• There is some evidence to suggest that following a gluten-free diet can help ease psoriasis.

HERBS

• Evening primrose oil, aloe vera gel or vitamin E oil will help keep the skin from drying out.
• Add a few drops of myrrh and tea tree oil to a carrier cream or oil can help reduce flaking.
• Comfrey root cream applied directly to the lesions will help normalize cell replication.
• Dandelion, milk thistle, oregon grape and burdock root are useful tinctures.

 USEFUL SUPPLEMENTS

• Zinc
• Flaxseed oil capsules
• Cold-pressed sunflower oil or evening primrose oil

 The Psoriasis Association is a good information resource.

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The blood sugar concentration or blood glucose level is the amount of glucose (sugar) present in your blood.  Glucose is a major energy source and is transported through your body with the help of the hormone, insulin.  Glucose levels are at their lowest in the morning before food and rise after meals for a while.

Hypoglycemia is the term produced by a lower than normal level of blood sugar. Common symptoms: shakiness, anxiety, clamminess, hunger, nausea, headache,  impaired judgment, irritability, weakness and dizziness.  It is treated by restoring the blood glucose level to normal by taking in dextrose or carbohydrate foods.

The glycemic index (GI) of food is a ranking of foods based on their immediate effect on blood sugar levels. Carbohydrate foods that break down quickly during digestion have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes and are better for you. 

Low GI foods which help balance blood sugar levels:

• Breads:  whole grain wheat or rye pita, soya and linseed, wholegrain pumpernickel, sour dough rye/wheat.
• Cereals: cereals based on wheat bran, barley and oats, Special K, natural muesli.
• Pasta, grains and starchy vegetables: wheat pasta shapes, basmati/brown rice, spaghetti, sweet potato, yams, new potatoes, frozen peas/sweetcorn, carrots, aubergine, broccoli, cauliflower, canned kidney beans, butter beans, chick peas, haricot beans, lentils.
• Snacks/sweet foods:  Snickers, nut and seed muesli bar, nutella, hummus.
• Milk products:  whole, skimmed and soy milk, cottage cheese, low-fat yogurt.
• Fruit: cherries, plums, grapefruit, peaches, apples, pears.
• Meats:  shellfish, white fish, chicken, turkey, venison, egg substitutes (cholesterol free).

BioCare GL Support has vitamins and minerals which help balance blood sugar levels.

If you suspect you have low blood sugar, consult your GP or healthcare professional.

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INCLUDE

• Raw nuts  especially walnuts and freshly ground flaxseeds or seeds will provide you with nutrients that steady blood sugar and provide amino acids that muscles need.
• Bromelain is an anti-inflammatory found in fresh pineapple (including the stem).  Tip:  Try a smoothie with fresh pineapple and ginger plus a spoon of fish oil.
• Generous portions of brightly-coloured vegetables to every meal and snack for fibre, antioxidant properties and natural anti-inflammatory compounds.
• Use grapeseed oil for cooking and extra virgin olive oil for dressings (high in oleic acid, an omega-9 with anti-inflammatory properties).
• A daily intake of honey (a natural anti-inflammatory and cleanser).
• Peppermint, spearmint, and Earl Grey (contains bergamot) teas will help fight uric acid levels (main contributor to inflammation).
• Practice a gentle detox a couple of times a year.
• Tip:   limit sugar, caffeine, gluten-containing foods, additives and preservatives, saturated fats and the nightshade family of plants e.g. tomatoes, eggplant, white potatoes, red and green bell peppers, chili and paprika.

ANTI-INFLAMMATORY SUPPLEMENTS

• Essential fatty acids (EFA) for omega-3 or if a vegetarian, algal sources. 
• Add a high-quality daily multi vitamin/mineral.   
• Bioflavonoids occur naturally in citrus fruits, vegetables, tea, cocoa and wine!   Among the best for soothing inflammation are pine bark and grape seed extract.
• SAM-e (S-adenosylmethionine). SAM-e is promoted to treat osteoarthritis and arthritis joint pain and fibromyalgia.
• Glucosamine-chondroitin are important building blocks in healthy cartilage.
• Herbal anti-inflammatories: boswellia, ginger, turmeric, aloe vera, green tea, licorice root, comfrey ointment, devil’s claw, willow bark (aspirin is a synthetic form of salicylic acid, willow bark’s primary component but unlike aspirin, willow bark doesn’t cause stomach upset), arnica (topically as a cream and internally as a homeopathic remedy).
• Tip:  Mix 50ml of almond oil with up to 3 of the following oils (3 drops of each) for a massage: roman chamomile, lavender, geranium, bergamot or eucalyptus.  

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Food intolerance and food allergy are both a type of food sensitivity.

FOOD INTOLERANCE

This doesn’t involve the immune system, isn’t life-threatening and is a slow onset reaction. It is an inability to process a particular food and can cause: abdominal cramps, bloating, flatulence, diarrhea or headaches. 

Indirect problems associated with food intolerances and poor absorption include:

• Skin irritations e.g. eczema, dandruff
• Catching viruses easily
• Becoming deficient in iron or calcium (suffering from anaemia or osteoporosis)
• Being underweight due to inability to get full nutrient value from foods
• Being overweight due to interference with the thyroid gland causing a disruption to normal metabolism
• Dry skin, hair and nails
• Tiring easily
• Respiratory problems e.g. bronchitis, breathlessness, sinusitis

TIP:  Biocare Prolactazyme Forte is designed to assist with the complete digestion of milk and milk products and provides enzymes to facilitate the digestion of dairy products.

FOOD ALLERGY

If you have a food allergy, your immune system reacts to a particular food as if it isn’t safe which could cause a life-threatening reaction.  Food allergy is a fast response (minutes) by your body’s immune system to a perceived invader. Signs are immediate:

• Coughing
• Sneezing
• Vomiting
• Migraines
• Watering eyes
• Rashes
• Swelling tissue, hives or in severe cases an anaphylactic shock (swelling in the tissues of the tongue, mouth and throat) which requires emergency intervention.

Foods known to cause allergic reactions include: eggs, strawberries, milk protein, wheat, soya, crustaceans e.g. crab and prawns, additives/colourings, celery, cereals containing gluten (including wheat, rye, barley and oats), lupin, molluscs e.g. mussels and oysters, mustard, nuts (including peanuts, Brazil nuts, hazelnuts, almonds and walnuts), sesame seeds and sulphur dioxide/sulphites.

TIP:  To find out what food intolerances or allergies you have, consult The British Association for Applied Nutrition and Nutritional Therapy to find a registered nutritional practitioner.

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