Grown By Nature

    “Not all supplements are Grown By Nature, but they should be…”

 

Steps Towards Health

*Grown By Nature realizes that every individual has an individual case and the following information should be construed as possible steps to take towards proper health only. The information here within is not to be taken as advice towards preventing, curing, or treating any diseases. As always, you should consult your own physician or Naturopathic Doctor to see what programs are right for you.

 CONTENTS

* Introduction

1. Asthma

2. Catarrh

3. Colitis

4. Coronary Prevention

5. Cystitis

6. Gastritis

7. Headache

8. Hypertension

9. Recurrent Infection

10. Irritable Bowel

11. Myalgic Encephalomyelitis

12. Menopause

13. Osteoporosis

14. Pre-menstrual Syndrome

15. Rheumatism

16. Rhinitis

17. Chronic Positive Smear

18. Chronic Tiredness

19. Thrush

20. Dietary Recommendations

 

INTRODUCTION

These information sheets are designed, as the title indicates, to help you make steps towards health from where ever you are at the moment. There are many complaints from which people may be suffering and which may prove stubborn to relieve. By nurturing the body’s natural will to be healthy however, you are able to start that journey towards a greater feeling of well being a positively healthy state as opposed to a simple absence of disease.

Because holistic health approaches life from this positive perspective many points of guidance are common to all and are listed here as a general guide to all who want to increase their health.

 WATER is essential to all living things and we must not see ourselves as any exception. 4 pints (about 8-10 large glasses) of water daily is a good goal to aim for, but as you get a taste for it let your body tell you how much it needs and drink accordingly.

 It is good to bear in mind not just the quantity of water you drink on a daily basis, but also its quality. Filtered tap water is a good source, or glass bottled, natural spring water. Avoid plastic bottled water as its beneficial qualities can be depleted.

 FRESH FOODS are also essential in any health bestowing diet. We not only gain more actual nutrition from such foods, but also benefit from the extra vitality they impart.

 WHOLE FOODS are the mainstay of many diets, and with good reason. Foods as nature intended contain far more of their inherent goodness than processed foods.

Try to avoid the latter as much as possible, concentrating instead on whole grains, unrefined sugars and beans and pulses.

The sheets following give more specific guidance based around particular complaints. The points above however, are common to all and should be considered the basis in all cases.

1. ASTHMA

 Asthma classically causes difficulty in breathing, but can just as easily trigger congestion and chronic cough.

Although the irritable response makes sense primarily as a reaction against irritant contents in inspired air, people can also respond to foods and consumed chemical substances just as to what they breathe. It is the air passages that react, but there can be many triggers.

 Whereas some patients can be helped by avoidance of a few important allergens or irritants, some over-react in a rather non-specific way to a wide range of irritants that cannot so easily be avoided. For some the irritants, for example motor exhaust fumes, are unavoidable in practice. Helping such people calls for a different approach. If the challenge of their environment cannot be lessened, perhaps their immune response can be supported.

 DIET of SUGGESTED FOODS:

 * Fresh vegetables (carrots especially): raw, lightly steamed or stir-fried.

 * Brown rice, millet, spelt, quinoa and yellow cornmeal.

 * Raw nuts and seeds: - walnuts, almonds, sunflower, sesame, pumpkin and flaxseeds.

 * Pulses.

 * Green tea and honey.

 * Brewer’s yeast or yeast extracts (vitamin B6).

 * Garlic, onion, dill, asparagus, kale, lettuce, broccoli, cucumber, radish, red beet, artichokes, Brussels sprouts, peppers, pears, apples, berry fruits, fenugreek, tarragon.

 * Oily fish

 * Try lime juice half an hour before breakfast.

 

FOODS TO LIMIT:

 * Meat, eggs and dairy products to a minimum.

 * Non oily fish.

 * Wheat, oats, barley and rye to be consumed sparingly.

 * Soya products.

 

FOODS TO AVOID:

 * Obviously anything to which you are allergic.

 * Packaged, processed and refined foods. Sugar and white flour products.

 * Bananas, avocados, red plums and tomatoes.

 * All food additives. Especially tartrazine and sulphites (E221-E227).

 * Salt.

 NUTRITIONAL SUPPLEMENTS:

 Nutrition plays a part by helping to support a normal immune response.

* Vitamin C 200 mg - 1 tablet three times daily

* Antioxidant - 1 tablet daily

* Multivitamin - 1 tablet twice daily

* Optional Extras: Vitamin B - Complex, Zinc, Selenium

 LIFESTYLE:

 * Deep breathing exercises daily.

 * Outdoor activity.

 * Regular warm baths followed by quick colds showers, just enough to chill the skin.

 * Swimming helps immensely in strengthening the respiratory system.

 * Use an ionizer in bedrooms, living rooms and vehicles in order to improve the electrical quality of the air (although an ionizer is inefficient in the kitchen).

 * Stress increases the chances of attacks, or even just wheezing, so a stress-free environment will be of great help.

COMPLEMENTARY THERAPIES:

 In addition to the above you may wish to consult an osteopath, homeopath or acupuncturist to help in your situation.

 FIRST AID: The following hot pack treatment (which does not require any expert knowledge, but must be followed carefully) may help if you are comfortable about trying it with someone you trust:

 a. Put two good dry towels and three good face cloths into a basin of very hot water.

b. Strip to the waist and sit facing away from your assistant. A little cold pressed

vegetable oil should then be rubbed up and down either side of your spine.

c. Wring out the face cloths quickly and spread them over your back, covering immediately with several thicknesses of towel to keep in the heat. Replace with fresh hot facecloths every half minute for 15 applications in all.

d. The 16th application should be cold: drench the cloth under the tap, not in the basin.

e. Wash off the oil with soap and water, dry and rest for half an hour.

f. You can repeat this as and when required.

 References:

"The Good Health Handbook"

Dr. Peter Mansfield,

"Nutritional Influences on Illness"

M.R. Werbach, MD. Thorsons 1989."You Don’t Have To Feel Unwell"

Robin Needes, Gateway Books 1994.

"Healing With Whole Foods"

Paul Pitchford, North Atlantic Books,1993.

 

2. CATARRH

Catarrh, a mucoid discharge from the respiratory mucosa, is a very troublesome chronic symptom in a great number of people. As an acute irritable reaction in infection or allergy it is easy to rationalize, but long-term continuance often defies attempts to find a reason for or way to alleviate the symptom. Empirical alleviation concentrates on ensuring proper support of the immune system and avoidance of potential allergens or triggers of excess mucus production.

 DIET:

Picton cast great light on this subject in his pre-war book "Thoughts on Feeding" now long out of print. He described the master role played by gastric mucosa in prompting chronic over-reaction in all mucosae, and set out riles of digestion that very much mitigate the problem:

 * Sugar, refined flour, coffee and spirits are best avoided.

* Meals arranged in four courses: fluids first, then vegetables and fruit, followed by protein, finishing with carbohydrate seem to help.

* It is also beneficial to avoid drinking anything for several hours after a meal. In some people, chronic catarrh represents allergy in the adopted phase. This maybe unmasked by the four-day exclusion and challenge trial.

 Foods are grouped into families - bovine and dairy, grass, chicken and egg - and each family is excluded absolutely, one at a time for four days then reintroduced in a typical portion. A brisk bout of sneezing or catarrh indicates a direct causal connection and justifies more prolonged exclusion, which may prevent the current condition recurring.  

 General dietary guidelines which may help alleviate catarrh include:

 * Maintaining a generous intake (4 pints) of good quality water daily.

* Reducing dairy products to a minimum. Replace cow’s milk with goat’s milk if desired, or use other milk substitutes such as soya milk if you cannot do without altogether. Breakfast cereal can be soaked in fruit juice (e.g. apple) as a tasty alternative.

* Avoid citrus fruits and especially orange juice as they are unsuitable for people in temperate climates and tend to cause excess mucus production.

 * NB. An exception to this rule is lemon juice.

Drinking the juice of half a fresh, organic lemon

in a glass of water each morning (30 minutes before breakfast) can be very beneficial.

 NUTRITIONAL SUPPLEMENTS:

 

The following nutrients may help by supporting efficient immune function:

* Vitamin C 200 mg plus bioflavonoids - 1 tablet daily

* Antioxidant - 1 tablet daily

 

Reference:

"The Good Health Handbook"

Dr. Peter Mansfield,

 

3. COLITIS

Colitis is inflammation of the reservoir section of the gut, and implies that its contents are irritant or poisonous. It is evident that a badly constituted diet will exacerbate this, and we have good evidence for several aspects of this relationship. A high proportion of refined carbohydrate food exacerbates colitis, partly because it tends also to be low in fiber.

 Flesh foods also appear to irritate colitis, perhaps because they are more difficult to digest and therefore put the gut under greater strain. Residues of agricultural and food processing chemicals may also be implicated, but there is not yet any good research data on this possibility.

 It is likely that artificial chemicals and drugs, especially antibiotics, would disturb normal bowel flora. Food sensitivities can also be implicated, notably as sensitivity to wheat.

 But problems do not end with effective treatment. Prolonged colitis runs down body reserves of Vitamins A, D and K; impairs absorption of B vitamins (including Folic acid and Pantothenic acid) and affects various minerals too - such as Calcium, Iron, Magnesium and Zinc.

DIET:

* A diet rich in vegetables, especially leafy greens, can help promote normal gut function.

* Avoid refined carbohydrates (e.g. white bread, cakes and biscuits), choosing instead whole grains.

* Short grain rice, oats (soaked in water or juice) and millet can be particularly gentle and therefore soothing.

* If your diet consists of a lot of red meat and cheese try replacing them with fish, poultry, beans and pulses.

* The consumption of live goat’s yoghurt in conjunction with or in addition to supplementation with probiotics has shown good results after a brief fruit fast.

* Choose fruits and their juices from temperate climates (e.g. apple), especially in place of citrus fruits (orange or grapefruit).

 * Avoid caffeinated drinks (coffee, tea, and cola).

* Avoid excessively spicy, fried or salty foods.

 

NUTRITONAL SUPPLEMENTS

* A probiotic supplement is the basic requirement here. Aloe Vera can also be effective in soothing and healing the gut, supporting its normal structure and function.

* Daily multivitamin 1 tablet 

* Probiotic- 1 sachet daily

* Magnesium - 1 tablet daily

References:

"The Good Health Handbook"

Dr. Peter Mansfield,

"Nutritional Influences on Illness"

M.R. Werbach, MD. Torsions, 1989.

 4. CORONARY

 

We all know by now that coronary degeneration is at least in part due to unsuitable lifestyle.

This includes diet, exercise regime and, if applicable, smoking. What is less well known is the extent to which biochemical and nutritional factors may arrest or reverse the process of blood clot formation and the degeneration of cardiac muscle, affecting your whole circulatory system.

Yet there is a massive literature on the subject, most of it American.

 

DIET:

 In addition to the general guidelines in the introduction:

* Avoid damaged / overheated fats and oils e.g. deep fried foods, re-used frying oils and artificial margarines

* Consider a vegetarian diet if you feel this suits you

* Emphasize fresh, whole foods especially in the diet and avoid processed foods.

 NUTRITIONAL SUPPLEMENTS:

* Vitamin B complex - 1 tablet daily

* Chromium (GTF) - 1 tablet daily

 LIFESTYLE:

  * Exercise is essential, brisk walks being one of the best forms, the length of which should increase as fitness increases. Swimming and cycling are also very good forms of exercise.

 * Everyone has their own safe level of aerobic exercise, and the way to determine this is as follows: take the maximum rate of 220, deduct your age, and then deduct your pulse while resting, taken over a 1 minute period after sitting quietly for 15 minutes. 

* Finally, multiply this figure by 0.60 and then add the resting pulse rate to arrive at a safe pulse rate that is also aerobic.

-This is in fact 60% of the maximum, which is better than 80% of the maximum, when you are trying to lose weight.

* Exercise should be taken three times weekly for a minimum of 30 minutes.

* Stress release is essential. Learn to meditate, do yoga or practice some other relaxation technique.

* Take frequent holidays and make time for fun. Emotional problems and imbalances must be resolved in order to prevent what is insidious damage to the heart and blood vessels. Happiness equates with health and studies have proven that dietary misdemeanors can be overcome in a body that is healthy in spirit. We are self-healing organisms, but even this ability breaks down if the cells of the body are receiving anxious or depressed messages from the mind. 

References:

"The Good Health Handbook"

Dr. Peter Mansfield,

"Nutritional Influences on Illness"

M.R. Werbach, MD. Thorsons 1989.

 

5. CYSTITIS

 Cystitis, inflammation of the bladder, causes at best considerable discomfort, and at its worst results in debilitating pain and even bleeding. It can be particularly frustrating in its recurrent form, as repeated antibiotic prescriptions only seem to clear it up for a short time, after which it is back often worse than ever.

 Properly speaking cystitis refers to inflammation,

not necessarily to infection. The bladder has a simple function that requires very sophisticated elastic tissue and relaxed muscle: it does not take much to irritate it. The most common problem is probably heavy protein consumption, resulting in high levels of excretion of acidic metabolites. Reduction in the size and frequency of protein meals often achieves good results.

 DIET:

  * Minimize animal protein in the diet (including cheese)

* A good volume of water daily is essential to help flush the bladder through

* Cranberries and their juice are renowned for alleviating the discomfort associated with cystitis. A glass of cranberry juice daily may help to prevent recurrent infection, increased to two to three glasses when an attack threatens.

 LIFESTYLE:

 * In women particularly, vulval hygiene requires attention. Underwear should permit adequate ventilation, and avoid man-made fabrics. Candida albicans infection should be suppressed with a suitable fungal antibiotic and then held down biologically.

* Oral reinforcement of the normal bowel bacterial flora with a probiotic (gut bacteria supplement) is the ideal way to achieve this. Vitamin E supplements often also prove beneficial to the special mucosa of the bladder, reducing its susceptibility to inflammation and irritability.

 NUTRITIONAL SUPPLEMENTS:

* Daily multivitamin 1 tablet

* Probiotic - 1 sachet daily

* Vitamin E - 1 tablet daily

 References:

"The Good Health Handbook"

Dr. Peter Mansfield

 

6. GASTRITIS

 Gastritis and peptic ulcer are now successfully treated medically by H2 receptor antagonists, but at considerable cost. Whereas we should prefer to think of such treatment as curative, it is seldom possible to discontinue treatment without symptoms recurring. This is because we neglect the way the stomach functions, except as a vessel for acids and enzymes. The digestion of rich protein food is a delicate business because the stomach itself is composed of protein and therefore susceptible to its own digestive activities. If we are to take safe advantage of its talents we must give it the best chance to fulfill its task efficiently.

 DIET:

 * Avoidance of snack foods, sugar and refined flour, hot spices, spirits, coffee and tea is advisable. Cleave1 includes dyspepsia in his account of the saccharine diseases, and a number of other studies support his contention. Even milk is suspect: after a transient acid neutralizing effect, it then provokes a rise in acid secretion.

* Hay (USA) and Picton (UK) are two 1930s authorities who identified the need to separate courses logically within meals. Thirst should first be satisfied, and then a course of fresh vegetables and/or fruit should follow. The second course should be protein alone, and the third starch (especially cereal starch).

 NUTRITIONAL SUPPLEMENTS:

* Antioxidant - 1 tablet daily

* Vitamin C 200 mg + Bioflavonoids- 1 tablet three times daily

* Zinc & Copper - 1 tablet daily

 

References:

1. "The Saccharine Disease" T.L. Cleave: Wright, Bristol, 1974

2. "Food Combining for Health" D. Grant and J. Joice: Thorsons, 1984

3. "Nutritional Influences on Illness" M.R. Werbach, MD. Thorsons 1989.

 

7. HEADACHE

 Headache is probably the most common single symptom, affecting about 90% of people annually. People who suffer repeated headache of a similar pattern however are fewer. Despite the huge number of remedies available on a prescription or over the counter, there are none that make headaches go away and stay away.

That is often because the cause lies outside the scope of pharmaceutical pain relief and a physiotherapist or osteopath may have more to offer. There are a few prescription remedies which aim to redistribute elsewhere, energy congested in the head: the anthroposophical remedy Bidor (Weleda Ltd) has worked repeatedly in general practice experience, especially in people whose headaches coincide with cold hands or feet. Simple hydrotherapy treatments can also be effective.

DIET:

 *Abstinence from coffee and chocolate or other sensitizing foods or chemicals helps some. It may be useful to conduct 4-day exclusion and challenge tests to identify specific irritants.

 NUTRITIONAL SUPPLEMENTS:

* Two nutrients often turn out to be of value: choline, which is often deficient in the erythrocytes of cluster headache patients: and omega-3 fatty acids (fish oils) which help to rebalance prostaglandin and leukotriene supply. Ordinary Fish Oil may prove sufficient and is worth a try before reaching for more expensive products.

* Vitamin B complex - 1 daily

 

LIFESTYLE:

 * Stress and tension can be primary causes of headache so relaxation techniques can be very useful. Learning some breathing techniques to release tension from the shoulders can be particularly useful, or for a more thorough workout join a Yoga class were you will learn to stretch and release all the body’s muscle groups.

* Pay careful attention to posture too. Yoga again can help here if you think your stance is out of balance, and Alexander Technique is another useful discipline for re-training yourself into good habits.

 References:

 "The Good Health Handbook"

Dr. Peter Mansfield,

 "Nutritional Influences on Illness"

M.R. Werbach, MD. Thorsons 1989.

 

8. HYPERTENSION

 

DIET: 

* There is now a large amount of scientific literature concerning the impact of dietary factors on blood pressure. Of these, the adverse effect of long-term high sodium intake is the best known.

* Vegetarians have lower blood pressures on average than meat-eaters, but the explanation of this is not agreed: digesting heavy meat loads may elevate blood pressure directly, or have this effect indirectly through relative lack of other vegetable nutrients.

* Caffeine and alcohol consumption both tend to affect blood pressure adversely.

 NUTRITIONAL SUPPLEMENTS:

There are several specific nutrients that may help to maintain normal blood pressure:

* The balance and adequacy of supply of calcium and magnesium seem important, and when supplied with the proper, inherent delivery system can help the body maintain its normal balance.

* Vitamin D and Phosphorus supplies may also be implicated in relation to Calcium intake.

* Vitamins play a less decisive role, although supplementation with Vitamin B complex may have an indirect role.

* More useful are the omega-3 and omega-6 fatty acids, available respectively in fish oils and seeds.

* Finally Zinc, Garlic Oil and/or Vitamin C may help indirectly by supporting the excretion of Cadmium and Lead, either of which may adversely affect blood pressure.

 * Magnesium - 1 tablet daily

* Calcium - 1 tablet daily

* Vitamin B complex - 2 every morning

 LIFESTYLE:

* Try to avoid stress as much as possible. If you do lead a stressful lifestyle which is unavoidable try some relaxation techniques or join a yoga class to unwind at the end of the day.

* Any physical exercise is good for relieving tension (so long as you enjoy it!). In particular swimming, cycling and walking help boost the feel good factor which can help banish tension. The latter two also have the added benefit of being outdoor activities providing a good dose of fresh air. 

References:

"The Good Health Handbook" Dr. Peter Mansfield,

"Nutritional Influences on Illness" M.R. Werbach, MD. Thorsons 1989.

 "Comparison of the Effect of Different Forms of Calcium on Blood Pressure of Normotensive Young Males" J.A. Vinson,

 "Nutrition Reports International" 36 No.3 1987.9.

 

9. RECURRENT INFECTION

Antibiotics may have revolutionized medical practice but not all the consequences have been good. We have tended to use them very freely and neglect to ask why certain people are especially vulnerable to infection. The answer leads us down an entirely different therapeutic path and helps us address the troublesome problem of recurrent infection.

 Clearly for an individual’s natural resistance to infection to be overcome, one of two circumstances must exist: either the infecting agent is unusually virulent, or the host is unusually vulnerable. The former may explain occasional infection, but the latter much more often accounts for regularly repeated infections in one individual.

 Repeated antibiotics in such individuals may be not merely ineffective, but counter-productive too. Consequent secondary fungal infections can become a troublesome part of their problem. A far better approach is to restore resistance to infection by all available means.

 Once reasonable general immunity is restored it should be possible to maintain it without anything more than slight winter boosts.

 DIET:

* Emphasize fresh, raw vegetables and fruit

* Include plenty of whole-grain cereals.

 NUTRITIONAL SUPPLEMENTS:

* Multivitamin- 1 tablet Daily

* Probiotic -1 sachet daily

* Vitamin C - up to 3 daily during an infection.

 -1 daily as maintenance

* Antioxidant - 1 daily

 References:

 "The Good Health Handbook" Dr. Peter Mansfield,

 "Nutritional Influences on Illness" M.R. Werbach, MD. Thorsons 1989.

                       

10. IRRITABLE BOWEL

Irritable bowel syndrome (IBS) is a very common modern phenomenon. Orthodox medical support can be insufficient for many people - especially those in the prime of life who do not want to accept the situation as permanent. 

DIET:

 *Aside from the usual guidelines on diet, the most important thing in irritable bowel is make plenty of time to eat so that no food is rushed.

* Sit quietly and settle before beginning to eat and if possible rest for up to 30 minutes afterwards.

* A glass of warm water 30 minutes before eating can also be helpful to prepare the digestive tract. This also encourages the winding down which is needed before a meal.

* Since the bowel is concerned with digestion and elimination, any irritable tendency should immediately draw attention to diet. It may contain items to which you are sensitive. Dairy products and cereals (particularly wheat) are common culprits. If this applies, a four-day exclusion of the entire respective food family, followed by challenge with a typical portion, will usually arouse an acute irritable response within twelve hours and confirm your suspicions.

* Far more common are instances in which non-nutrient food chemicals have produced the irritation. These range from nitrate and pesticide residues from agriculture through colors and preservatives to sugars, paraffins and gums. Recourse to whole, unrefined foods may not entirely eliminate this problem, although it usually helps. Organic food is desirable here, which avoids the use of artificial chemicals at any stage in its production: but this can be hard to obtain in sufficient range, and is apt to be more expensive.

* Many people find relief with a combination of the most possible improvements to their diet alongside regular support to their gut micro flora. Before commencing supplementation with a probiotic supplement you can also confine your diet to apples or apple puree for 48 hours to weaken any un-friendly bacteria in the gut, and provide an auspicious environment for supplemental probiotics to establish.

 NUTRITIONAL SUPPLEMENTS

* Multivitamin - 1 daily

* Probiotic- 1 Sachet

* B complex plus Vitamin C - 1 daily

References:

 

"The Good Health Handbook"

Dr. Peter Mansfield,

 "Nutritional Influences on Illness"

M.R. Werbach, MD. Thorsons 1989.

  11. MYALGIC ENCEPHALOMYELITIS

 This condition (syn. Royal Free Disease or Post-viral Fatigue Syndrome) has been the subject of much research, debate and confusion during past years. Much effort has been applied to identifying it as a specific infectious disease, but the infective agents (such as Epstein-Barr Virus) that have come under suspicion may not be causative since that are also associated with a wide range of other debilitating diseases. In any case they do not promise much in the way of alleviation. 

It is far more effective to stand back from the condition and consider it as an example of exhaustion of the immune process, which in turn debilitates the nervous system and sometimes also the endocrine system. The three together have been called the Primal Adaptive System, since they function synchronously and require very similar resources. Perhaps M.E. could simply represent an exhausted and unresponsive Primal Adaptive System. Far more beneficial possibilities flow from this suggestion.

 DIET:

* Take time to eat and enjoy food. Small meals more often may be best.

* Ensure the diet is rich in fresh, live, raw vegetable food - grated fresh raw carrot and raw sprouted seedlings, for example.

 * Avoid heavy protein foods, opting instead for oily fish, chicken and plant proteins such as soya and other beans and pulses.

NUTRITIONAL SUPPLEMENTS

* Vitamin B Complex - 1 tablet twice daily (with food every morning and mid-day)

* Vitamin C 200 mg - 1 three times daily with food

* Daily multivitamin, 1 tablet 

* Probiotic -1 sachet daily

 LIFESTYLE          

* Sufficient recuperation time is vital with ME, especially where it does occur after a virus. Plenty of rest (without any guilt or pressure to get up and about too soon) interspersed with gentle exercise as and when appropriate can help tremendously.

* Fresh air and natural light are also beneficial, so resting out doors or taking country walks for exercise can aid recovery.

 Reference:

"The Good Health Handbook"

Dr. Peter Mansfield

 

12. MENOPAUSE

 Whereas some women sail through the menopause without any trouble, for others (and sometimes for their relatives) it is an extremely difficult time. Unless expectations of therapy have grown or the threshold for complaint has declined, more women would appear to have trouble now than formerly. Much has been written about the potential benefits of Hormone Replacement Therapy, but in practice only about half of the women who try it wish to continue. Breast engorgement or the return of menstruation may be more acceptable for some than for others, but even without side effects the benefit in some women is disappointing. Besides this, many women remain uneasy about taking hormones for prolonged periods of time, and one cannot yet entirely reassure them. 

DIET:

*The nutritional alternative rests on keeping the monthly cycle well nourished right up to the end, so as to rule out the stressful imbalances that appear to underlie symptoms in the menopause. Severe hot flushes may respond to a two-day fruit fast extended to include vegetables and cereals after the second day, but avoiding too much flesh food. Coffee, tea, tobacco and alcohol all tend to aggravate symptoms.

*Increase essential fatty acids in the diet by including oily fish, nuts and seeds. Include soy protein to enjoy the benefits of natural plant estrogens.

 NUTRITIONAL SUPPLEMENTS

Supplementary nutrients are often helpful. Results take up to three months to develop.

* Vitamin E - 2 daily

* Vitamin B complex - 2 daily 

 

SUGGESTED READING

“Natural Alternatives to HRT”, by Marilyn Glenville

 References:

 "The Good Health Handbook"

Dr. Peter Mansfield,

 "Nutritional Influences on Illness"

M.R. Werbach, MD. Thorsons 1989.

 

13. OSTEOPOROSIS

 Senile osteoporosis has become a major medical problem as the retirement age group has increased in numbers, and will achieve epidemic proportions in the over seventies as this trend continues. We know what causes it, and we know which lifestyle factors influence it: but until now we have not come near to preventing it.

 The problem has always been the difficulty of supplementing Calcium intake in such a way as to ensure adequate tissue uptake and reverse the negative calcium balance. Daily intakes of 1,500 mg elemental Calcium has appeared necessary, without conspicuous success even when combined with Vitamin D. Yet at that level the risk of renal calculus is increased.

 The simple fact is that humans cannot derive nourishment from directly eating soil.

Why, therefore, should we expect to be able to supplement our diets with minerals in soil form? If in nature we can only eat the tissues of plants and animals, we should expect only to benefit from minerals with the nutrient delivery system found in tissue. That realization and the technology to grow minerals with that nutrient delivery system are very recent breakthroughs. The result is a type of mineral supplement that is not only well absorbed into tissue fluid but well utilized and incorporated by body tissues.

 DIET:

* A diet rich in fresh foods, especially green leafy vegetables will help to supply bone nutrients that are readily available to the body.

* Restrict meat and total protein consumption to prevent excess acidity in the body.

* Reduce coffee and alcohol intake and increase weight bearing exercise.

* In spite of popular belief keep dairy product consumption to a low or minimum level. Although dairy products are rich in calcium, minerals from vegetable sources are more readily accepted and absorbed by the adult human body. 

NUTRITIONAL SUPPLEMENTS:

* Calcium with a natural delivery system is an efficient way to increase calcium balance without risking renal stones. This needs also to be accompanied by other bone minerals and also nutrients associated with efficient blood supply to support all round bone health.

* Multivitamin 1 tablet daily

* Calcium 1 tablet daily

* Magnesium 1 tablet daily

* Iron & Molybdenum1 tablet daily

LIFESTYLE:

* Weight bearing exercise is crucial to good bone development which most sports can help support.

* Walking is particularly popular, but Yoga is also very useful especially for the less energetic!

References:

"The Good Health Handbook" Dr. Peter Mansfield,

"Nutritional Influences on Illness" M.R. Werbach, MD. Thorsons 1989.

 

14. PREMENSTRUAL SYNDROME

 

This has become a very common experience for many women, sometimes lasting for more than half of the monthly cycle. In spite of its prevalence however, it is far from inevitable, and there are plenty of measure that can be taken to avoid it.

 Different women experience different symptoms, and the American gynecologist Guy Abraham identified four separate patterns:-

1.       PMT-A: Anxiety and nervous tension with raised oestrogen and low progesterone.

2.       PMT-D: Depression, confusion and forgetfulness with raised progesterone, or lead toxicity.

3.       PMT-C: Headache, cravings & hypoglycaemia with low RBC Magnesium and low PGE1.

4.       PMT-H: Fluid weight gain and bloating due to salt and water retention.

 More recently there has also been added: PMT-P: Pain cramps, low back pain, nausea and vomiting. 

DIET

* Rich in fresh, whole foods especially leafy greens and whole-grains.

* Eat regular small meals throughout the day to maintain steady blood sugar levels.

* Beans and pulses are rich in B vitamins which can help, and also provide a more suitable source of protein red meats.

* Short grain brown rice and other whole grains support normal bowel function and elimination, therefore can help avoid bloating.

* Replace red meats and cheese with fish, poultry and plant based proteins.

* Possible irritants include refined sugars and fats, caffeine drinks, alcohol, chocolate, eggs, cheese, red meat and salty foods. Observe the effects these have had on you and avoid those which disagree with you if not all.

NUTRITIONAL SUPPLEMENTS

Suggested supplements depend to some degree on the type of symptoms experienced, but in general magnesium, vitamin B6, vitamin E and omega-6 fatty acids are helpful.

*Vitamin B complex - 1-3 daily

*Vitamin E - 2 daily

 PMT-D add:

NDS Zinc plus 1 daily

 PMT-C add:

NDS Chromium Plus - 2 daily

 LIFESTYLE Women who lead active lives and exercise regularly experience less PMT than those who lead sedentary lifestyles. Therefore increasing your level of activity may help.

 Plenty of natural sunlight and fresh air can also be beneficial, so why not couple this with exercise and start walking two to three times each week?

References:

 "The Good Health Handbook" Dr. Peter Mansfield,

"Nutritional Influences on Illness" M.R. Werbach, MD. Thorsons 1989.

"Staying Healthy With Nutrition" Elson M. Haas, MD.

 

15. RHEUMATISM

Rheumatoid arthritis has become a common complaint for which long-term treatment can involve some side effects. Its features are absent in skeletons dating from before the 17th century however, suggesting that this is a relatively modern disorder and therefore one which can once again be avoided. Non-specific rheumatism may be much more ancient however, and is a real enough complaint despite the absence of corroborating features.

 Bircher-Benner identified both diseases with accumulation in the body of acidic residues from protein metabolism and demonstrated the curative effect of protein reduction. Hare confirmed this at the RoyalFreeHospital in 1937 (Proc. Roy. Soc. Medicine Vol. XXX), but only in the American medical literature has this approach received regular attention more recently. Modern problems of chemical pollution appear to complicate the picture, but not to alter it fundamentally.

 DIET:

* Diet should be rich in raw fresh vegetables and ripe fruits. Green leafy vegetables especially can help support normal acid / alkali balance within the body.

* Reduce intake of proteins, especially from red meat. Replace with fish, chicken and vegetable proteins from beans and pulses.

* If dairy products (especially cheese) feature highly in your diet try to reduce them. Replace cow’s milk with goat milk if desired, or with another milk replacement drink if you cannot cut down otherwise.

* Avoid coffee, tea, cocoa, cola, nicotine and alcohol.

* Occasional day-long fasts with limitation of fluid intake can be very effective but require experienced management. A naturopath would be able to guide you through this process.

 NUTRITIONAL SUPPLEMENTS

 Scientific evidence supports supplementation with a range of minerals and vitamins, though in some cases confirmation is required. Thyroid function should be fully efficient or the prospects for improvement will be weakened.

* Zinc & Copper - 1 twice daily

* Vitamin C 200 mg + Bioflavonoids - 1 three times daily

* Selenium - 1 daily

 References:

 "The Good Health Handbook"

Dr. Peter Mansfield,

 "Nutritional Influences on Illness"

M.R. Werbach, MD. Thorsons 1989.

 

16. RHINITIS

Irritable or allergic rhinitis, whether seasonal or perennial, has been increasing rapidly in prevalence in the past few decades, presumably because of increased exposure to airborne pollutants. It can just as easily arise in response to food-borne irritants, however, since the nasal mucosa responds identically to circulating and inhaled stimuli. Catarrh (See section 2) is thick, offensive material and quite distinct from the profuse, watery discharge and sneezing of rhinitis.

 Pre-seasonal prevention involves desensitization with local honey collected in the season of worst symptoms and taken at 1 tbsp daily for 2-3 months before the same season next year. This does not help a perennial complaint, however, in which immune enhancement is more appropriate. Various vitamin and mineral supplements can contribute to this objective, or else act usefully as free radical scavengers.

 DIET:

* Concentrate on fresh, whole foods such as vegetables, fruits and whole grains

* The diet should be especially rich in vitamin C containing foods again fruits and vegetables, but beware of e.g. citrus fruits as possible allergens.

* Try to eat at least one portion of raw, live food (salad / raw vegetables / sprouted seeds) daily.

* Dark green leafy vegetables will help support the body’s normal elimination processes and also contain magnesium (a natural antihistamine)

* Alcohol depletes the body of B vitamins and zinc therefore keep intake to a minimum or avoid completely.

* If dairy foods, wheat, sugar, refined carbohydrates or animal fats tend to feature highly in your diet reduce them, and replace with fresh, natural foods as above.

 NUTRITIONAL SUPPLEMENTS:

 * Vitamin C 200 mg plus bioflavonoids - 1 three times daily

* Vitamin E - 1-2 three times daily

* Zinc & Copper - 1 daily

 LIFESTYLE:

* Fresh, clean air is beneficial to the body, although it is tempting to avoid it during your allergic season.

* Try to find though a comfortable time of day or get plenty of walks outdoors before the season begins to boost your body’s feelings of well-being. Just a little sunlight may be enough to make a difference. 

* Smoking is known to reduce natural immunity and to irritate the nasal lining, therefore if you are a smoker cessation could help tremendously. Also try to avoid passive smoking as much as possible.

 References:

 "The Good Health Handbook"

Dr. Peter Mansfield

 "Natural Remedies for Allergies"

Paul Morgan

 17. CHRONIC POSITIVE SMEAR

Wide spread use of oral contraception seems to be associated with the recently increasing incidence of cervical dysplasia, so that screening for this condition has become mandatory. However cervical cytology is acknowledged by cytologists to be unreliable unless verified by repetition or validated by colposcopy. Many women are consequently now locked into frequent repeat smears and/or colposcopy because of doubtful smear results. A high proportion of these will eventually be offered cautery or cone biopsy of the cervix to settle the matter, with questionable real benefit to them. Meanwhile they will have sustained years of anxiety and nuisance.

 DIET:

 A diet aimed towards general health creation as outlined in the introduction is the key. In particular pay attention to water intake, avoiding any from plastic bottles.

 NUTRITIONAL SUPPLEMENTS:

 * Vitamin C 200 mg plus bioflavonoids - 1 three times daily

* Antioxidant - 1 tablet daily

 Reference:

 "The Good Health Handbook"

Dr. Peter Mansfield,

 "Nutritional Influences on Illness"

M.R. Werbach, MD. Thorsons 1989.

 

 18. CHRONIC TIREDNESS

Many people now complain of prolonged severe tiredness out of all proportion to associated stress or activity, and a good many of these receive treatment for depression. By no means have all of these fulfilled the usual clinical criteria for that diagnosis however, even though prolonged unrelieved tiredness is bound to be depressing in some degree. It may well be that doctors are missing other important factors here.

 One of these is air quality. It is becoming clear that air deprived of its normal surplus of negative ions has a tiring effect on those who breathe it. Furthermore, many of our modern domestic conveniences might have been designed deliberately to de-ionize air, man-made fibres, aerosol propellants, fan heaters, strip lighting and video screens are just a few. Installation of ionizers in cars, offices and domestic premises frequently results in symptomatic improvement.

 DIET:

 * Plenty of live foods (sprouted seeds and fresh salad vegetables are especially valuable)

* Choose a great variety of colourful foods

* Avoid too much carbohydrate during the day, saving it for the evening meal

* Enjoy natural sugars in the form of fruits, but avoid refined (especially white) sugar

 NUTRITIONAL SUPPLEMENTS:

 Similar nutritional observations apply here as in M.E., (section 11) and receive support from several studies published in American medical literature. In particular, requirements for Vitamin B complex and Vitamin C vary widely according to personal circumstances such as stress and pollutant exposure.

 * Multivitamin 1 tablet daily

* Probiotic - 1 sachet daily

* Vitamin B Complex - 2 every morning and mid-day

* Vitamin C 200 mg - 1 three times daily

 Reference:

 "The Good Health Handbook"

Dr. Peter Mansfield,

 "Nutritional Influences on Illness"

M.R. Werbach, MD. Thorsons 1989.

 

19. THRUSH

Certain physicians and complementary therapists may have gone to extremes in attributing a wide range of conditions to infection with Candida albicans, but there is undoubtedly something in what they say. Thrush is practically endemic in human beings, and takes every advantage of prolonged or repeated antibiotic courses to strengthen its colonies in the gut. If once these transform into a vegetative, mycelial structure then a person is `saddled with a long-term problem that will only respond to energetic long-term treatment with Nystatin or another suitable anti-fungal agent. Continuous therapy may be necessary for up to a year, which makes the use of systemic anti-fungals rather hazardous.

 Once the mycelium is eradicated, it is wise to take strong precautions against repetition of the whole cycle. Since low levels of biocidal chemicals, residues of agricultural pesticides and antibiotics are an on-going hazard, continual reinforcement of the normal colonic flora may be necessary. This should comprise not only a vigorous live culture a multitude of friendly gut bacteria. These organisms have equal place in maintaining the colon against renewed colonization by Candida and pathogenic bacteria.

 DIET:

 1. Protein:

* Vegetable protein from soya, dried beans and peas, nuts and seeds, lentils and grains, especially rice, oats, millet, corn, spelt and quinoa are best.

* Small servings of oily fish such as mackerel, sardines, salmon, trout or other fish caught in cold-water areas three times weekly.

* Low fat meat and eggs in small servings infrequently.

* Low fat dairy products occasionally, but not milk.

2. Fibre:

* Flax seeds 1 dessertspoon soaked overnight can be taken daily.

* Psyllium seeds 1-2 teaspoons taken each evening before bed in warm water.

* Sunflower seeds, lemons, apples and bananas (pectin foods).

* Oat bran or rice bran, 1 oz daily.

3. Carbohydrate:

* 2 plates of vegetables daily, one cooked and one raw.

* Use garlic and onions liberally. Also red peppers can be helpful.

* Whole grains and beans.

* Fruit for breakfast and between meals. 

4. Essential fats:

* Nuts and seeds, especially walnuts, pumpkin, sesame, sunflower and flax seeds. Ensure all seeds and nuts are as fresh and whole as possible.

* Dressings of extra virgin olive oil, lemon and garlic.

5. Wonder Foods:

* Kelp tablets and seaweeds.

* Spirulina powder for a potent blend of protein, vitamins and minerals.

* Sprouted nuts and pulses, especially alfalfa.

* Lecithin granules.

6. Drinks:

* Herbal tea, ginger tea, grain coffee, mineral water or fresh-pressed vegetable/ fruit juice.

* Fenugreek tea.

NUTRITIONAL SUPPLEMENTS:

* Multivitamin 1 tablet

* Probiotic - 1 sachet daily

* Vitamin C + Bioflavonoids- 1 tablet twice daily

* Vitamin B Complex - 2 every morning

* Selenium - 1 tablet twice daily

* Zinc & Copper - 1 tablet every night with food.

* Magnesium - 1 tablet twice daily

Reference:

"The Good Health Handbook" Dr. Peter Mansfield,

 "Nutritional Influences on Illness" M.R. Werbach, MD. Thorsons 1989.

 

GENERAL DIETARY RECOMMENDATIONS FOODS TO AVOID. WHY ALTERNATIVES? 

* Bread Granary White Disguised White, low nutrient,

   Whole meal bread

* Artificial additives

* Bran Pure - Too sticky, Mix and Moisten

* Bran Toasted - Non-absorbent Moistened raw bran

* Chipped Potatoes- Low quality fat Baked potato

* Chocolate - See Sugar. Addictive Carob

* Coffee Decaffeinated - Chemical residues in Water

* Cola - See Sugar

* Addictive Juice

* Cream Toppings- Fat quality questionable

* Artificial additives Fresh yoghurt

* Crisps- Fat quality questionable

* Artificial additives - Organic brands

* Custard powder Sugar, white cornmeal - use Real egg custard

* Drinks Low Calorie/Diet Chemical

* Sweeteners Artificial additives

* Whole meal flour

* Frozen Food Low nutrient.

* Artificial additives Fresh Food

* Lemonade - See Sugar Juices

* Meat Processed - Low nutrient.

* Artificial additives - Fresh meat

* Nuts broken/musty Moulds, mycotoxins

* Oil `Vegetable, Coconut - saturated fat

* Wheat/Sunflower

* Oil Safflower - New food?

* Packet mixes Low nutrient.

* Artificial additives Home recipes

* Pop (soda) - See sugar Juices

* Soup (packet) - Low nutrient.

* Artificial additives - Home made soup

* Soya High Aluminum Beans/peas/lentil

* Sugar Unbalances appetite Naturally sweet foods Stresses heart e.g. dates, a little honey stresses metabolism, Bowel disease

* Sweets - See sugar - Raisins, nuts

* Tea - High fluoride Herbs

* Tinned Food - Cadmium from tin - Fresh/dried food

* Yoghurt `Natural - May be pasteurized - Use LIVE yoghurt instead

          

`Copyright Eric Llewellyn- Health Fountain  

 

 

 

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