Super-nutrients
Out of the sea

Seaweed has been a part of the staple diet of people in coastal areas for centuries. In Scotland, a 6th century poem refers to monks collecting dulse (a type of seaweed), for inclusion in their diet. In the Orient it has been used to wrap sushi and dried fish, as well as being added to soups and stews. Knowledge of the health benefits of seaweed has been passed down from generation to generation among coastal people, and now seaweed has also become the subject of much scientific research.

A study undertaken by Newcastle University in 2005 suggested that seaweed could be a valuable weapon against obesity, heart disease, and diseases such as bowel cancer. Following on from last fortnights article; ‘Super-nutrients, Out of the water’, which looked at blue-green algae from freshwater lakes, this article explores the reported health benefits of seaweed.

What is clear is that seaweeds are a powerhouse of nutrients including; essential fatty acids, amino acids, minerals such as calcium, sodium, magnesium, potassium, iodine, iron and zinc, and vitamins such as B1, B2, B6, folic acid, Vitamin A, (beta-carotene), pantothenic acid, and Vitamin C, K and E. Weight for weight seaweed contains more calcium than cheese, and more iron than beef steak.

The choice of seaweeds on offer can be confusing. There are three types: brown, green and red. Kelp is a generic term applied to brown seaweed which includes; kombu, arame, hijiki, and wakame. Red seaweeds include dulse, nori, and carragheen and green seaweeds include sea lettuce.

So what are the reported health benefits of seaweed?

Detoxification
Seaweeds contain alginates which have to ability to attract and absorb heavy metals onto their surface, and excrete them from the body, thus making it a useful addition to the diet to help with detoxification.

Stimulates metabolism
Kelp in particular is a rich source of Iodine, which is required to produce thyroid hormones which help to regulate the body’s metabolism. Therefore seaweed can be useful for people with an under-active thyroid. If you are trying to lose weight and not managing to lose the pounds, despite consuming fewer calories than you need, it could be a sign of an under-active thyroid.

Weight loss
As well as seaweed’s iodine content, which could help with weight loss in the case of a sluggish metabolism, studies have also found fucoxanthin, an ingredient in brown seaweed, can reduce the accumulation of fat particularly in the abdominal area. Fucoxanthin is a pigment which gives brown seaweed its characteristic colour, and therefore red and green seaweeds do not have the same properties.

Skin, hair and nails
Stresses of everyday life such as pollution and bad eating habits can result in vitamin and mineral deficiencies, which often manifest in the skin. Problems such as dryness, loss of firmness and broken capillaries could be helped by eating nutrient rich seaweed. The detoxifying qualities of seaweed can help cleanse the skin, and the essential fatty acids can help maintain the suppleness and elasticity of skin. Seaweed is also reported to help with tissue renewal, and alongside anti-inflammatory qualities this can have a positive effect on facial wrinkles.

It is also suggested that the nutrients in seaweed nourish the hair. It is said that the thick lustrous hair of the Japanese is most probably due to their seaweed rich diet. The benefits of seaweed have been recognised for a long time by the beauty industry, and there is a wide range of skin and hair care products containing seaweed.

The high mineral content of seaweed, especially calcium and magnesium, is essential for bone health. This could explain why the first noticeable effect of including seaweed in your diet, is often nails become stronger.

Digestive health
Seaweeds contain high levels of fibre which protects the membrane of the stomach and intestine against carcinogens, and helps clear the digestive tract of unwanted cholesterol and salt. With modern day diets being typically full of refined and processed foods, many people lack dietary fibre. The Newcastle University study put forward that adding alginate, extracted from seaweed, to cakes, burgers, and high fat foods, the fibre content of food could be increased.

Heart health
High cholesterol levels and consuming too much salt, is often linked to incidents of heart disease. However, as mentioned above, seaweed can help with the elimination of salt and cholesterol from our bodies. It is also suggested that including seaweed in the diet could help lower blood pressure. Research from Kyoto University found that the fibres from brown seaweed had the ability to lower blood pressure in animals. Although this study was done on animals a 25 year study of people living in Okinawa, whose population are known for living the longest compared to other areas of the world, supports their findings. Many of the Okinawans eat seaweed as part of their daily diets, and it was found they had low levels of cholesterol and low levels of homocysteine (a chemical which damages the heart).

Anticancer
As far back as 1981 Dr Jane Teas from the Harvard school of Public Health suggested the inclusion of seaweed in their diets may be why Japanese women have significantly fewer cases of breast cancer than women in other areas of the world. It is thought the reason for this may be that seaweed contains a polysaccharide called fucoidan which is believed to cause cancer cells to self destruct. One study in Japan administered fucoidan on to cancer cells in a laboratory dish and the cancer cells were virtually wiped out within 72 hours. A study in The United States found that kelp lowered levels of ‘oestradiol’ which is a form of oestrogen, which may also decrease the risk of developing oestrogen-dependant diseases such as breast cancer.


The best way to get the benefits of seaweed is to include it in your diet, and there are many ways you can do this such as:

• Using kelp flakes as a replacement for salt to season foods.
• Add small strips of seaweeds such as nori to salads.
• Use seaweed to wrap around vegetables and rice to make homemade sushi.
• Add seaweed to stews and soups. When cooking beans, seaweed will improve the beans digestibility by reducing the chemicals that cause flatulence.
  

However if you really don’t like their taste then seaweeds can be brought as a supplement. Similar to blue-green algae discussed in last fortnight’s article, seaweed is a complete food, so the nutrients are bio-available and more easily absorbed by the body. One reservation would be if you decide to take a supplement it’s important not to take more than the recommended dose. Taking excessive amounts could lead to health problems due to taking too high levels of certain vitamins and minerals.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: Information in this article is not intended to replace the advice of your doctor, who should be the first port of call with any of the mentioned health conditions. I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
The A-Z of Nutritional Health by Adrienne Mayes PH.D

Super-nutrients
Out of the water

In recent years the subject of nutrition has made its way from books and health food stores, to being the subject of many news stories and television programmes. People are realizing the saying ‘you are what you eat’ means exactly that. Unfortunately in today’s society, with many of us living such busy lives we still reach for the ready meals, and fast foods.

The best way to make sure we get all the nutrients we need is to plan and ensure we eat a variety of foods, but in reality many people do not have the time to plan and prepare a nutritionally balanced diet every day. Once eating healthily becomes a habit, it does become less time consuming, and the benefits of a healthy nutritious diet are often quickly recognisable.

If however you feel you are not managing to get all the nutrients you need from your food, taking a multi-nutrient supplement could help prevent deficiencies brought about by imbalances in your diet. They may also be useful for people experiencing high stress levels, people on a restricted diet, smokers and drinkers, people who are very active, the elderly, people with poor appetites, and for anyone feeling generally run down.

There are many good multi-nutrient supplements available; however another alternative could be to take a supplement in the form of a food, as nutrients in food are more bio-available, which means they can be better absorbed by our bodies. So where can we find such a food?

The answer may come out of the water. Promoted by Gillian McKeith among others, blue-green algae have been described as one of the most nutrient rich complete foods, and it is claimed they can provide nearly all of the body’s nutritional needs.

So what are the health benefits of taking algae? With many varieties of blue-green algae, how can you decide which one to choose? This article will explore the most readily available algae; Spirulina, Klamath Lake algae, and Chlorella.


Spirulina

Reported uses
Boosting energy levels
Regulating blood sugar levels
Promoting healthy skin, hair and nails
Strengthens immune system

Description
Spirulina is a blue/green algae which grows in mineral rich lakes in warm climates. It is concentrated source of nutrients including; B vitamins, vitamin E, minerals such as magnesium calcium and zinc, antioxidants, amino acids including all eight of the essential amino acids, beta carotene, and essential fatty acids. It is also the highest source of protein of any other plant food. Its dark green colour is attributed to spirulina (along with the other algae), containing three times more chlorophyll than any other plant.

How it works
How spirulina works is really down to it being a powerhouse of nutrients which provides a digestible immediate complete food. It provides B vitamins which play a role in releasing the energy from our food, and therefore is useful for anyone with busy lifestyles to promote vitality. Spirulina’s ability to regulate blood sugar levels is likely to be down to the presence of vitamins important for this function such as B3 and E. It also provides nutrients essential for a healthy immune system such as, beta carotene which has been shown to boost white cell activity, and high levels of zinc which is considered to be one of the most important nutrients for immune support and function.

Spirulina is also high in Chlorophyll which absorbs energy from the sun to facilitate photosynthesis in plants. It is claimed in humans it has anti-inflammatory, antioxidant and wound healing properties. It is suggested chlorophyll is a powerful detoxifier and can help with the uptake and delivery of oxygen around our bodies.

The fact that spirulina is a nutritionally complete food, and has a high protein content, may be why so many dieters say it helps curb appetite, however there is a lack of scientific evidence to support this.

Reservations
The biggest reservation is that there is a small possibility of purchasing spirulina which has been sourced from a contaminated lake. Therefore it is important to check out the source and quality of spirulina you purchase. If a company does not provide information on the safe guards it takes to ensure quality, it is probably better to shop elsewhere.

There are no known contraindications, as spirulina is essentially a complete food providing nutrients which work in synergy with each other. If however people take extremely excessive amounts of spirulina, they could experience health problems due to taking too high levels of certain vitamins and minerals.

Klamath Lake Algae

Reported uses
Boosts mental clarity
Detoxifies the body
Strengthens immune system
Balances bodies PH levels
Cell protection

Description
Klamath Lake algae is found in the volcanic bed of Lake Klamath in Oregon America, which is in such an isolated area that pollution isn’t a problem, and there are strict controls to ensure it stays that way. Therefore it is a good choice for anyone worrying about contamination of algae, and wanting assurance of quality. Similar to spirulina, it is high in protein and contains all of the essential amino acids, plus non essential amino acids, antioxidants, vitamins including the B vitamins, minerals, trace elements, and chlorophyll. Klamath Lake algae are also very high in Omega 3 and Omega 6 essential fatty acids. It is another complete food that can be taken by anyone who feels they need top up their intake of nutrients.

How it works
The different algae seem to have similar quantities of the same nutrients, and therefore there is no need to repeat how they may help support the immune system, and boost energy levels.

One of the benefits of Klamath Lake algae is likely to be of great interest to anyone over the age of 40. Klamath Lake Algae contains peptide molecules, which encourage the growth of glycogen and neuropeptides needed to nourish nerve cells and enhance brain activity. It is also claimed that regular use of Klamath Lake algae helps balance the body, in particular the female hormones.

As with the other algae, Klamath Lake algae has a good level of beta carotene, known to be a potent free radical scavenger. It appears to block the process by which cells can turn malignant. Studies have found that beta carotene is more likely to protect cells if it is acquired through food rather than supplements, making algae a good choice to top up on beta carotene.

Reservations
There has been some worry expressed over the ecological damage that harvesting might cause to the lake. However as blue-green algae are so prolific they can produce every twenty minutes, and therefore any algae harvested is easily replaced by the next day.

Chlorella

Reported uses
Cleanser and detoxifier
Balances PH levels of body
Strengthens immune system
Reducing cholesterol
Aneamia

Description
Chlorella is another blue green algae, which is cultivated in man made filtered fresh water lakes. It is also rich in nutrients including; protein, vitamins, minerals such as zinc and iron, amino acids, antioxidants, essential fatty acids, carotenoids and chlorophyll.

How it works
Again chlorella is a rich source of chlorophyll which also helps with cleansing and detoxing, as it binds with heavy metals and other toxins and excretes them from the body. Chlorophyll also stimulates the production of red blood cells; combined with its iron content this makes it useful in protecting against anaemia.

It is suggested that the chlorophyll, magnesium, and omega 3 oils content of chlorella may also help guard against heart disease, and help lower blood cholesterol levels.

With the consumption of processed foods and fizzy drinks, our bodies are often too acidic which can cause health problems such as arthritis, fatigue, yeast overgrowth, and premature aging. As with the other algae, chlorella is very alkaline and it can help to reduce acidity and balance the body’s PH levels.

Reservations
As chlorella is so high in nutrients the main reservation is if anyone takes extremely excessive amounts of chlorella, they could experience health problems due to taking too high levels of certain vitamins and minerals.


Whichever algae you choose, they seem to only differ very slightly in the quantity and type of nutrients they contain, and therefore they will generally all have similar health benefits. What is clear is that they are a complete food providing us with nearly all of the bodies nutritional needs, and as these nutrients are provided in the form of food, they are more bio available than taking supplements.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as:

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C

How do you tell the quality of your supplements?

The sale of vitamins, minerals, and herbs is big business, and once you know which supplement may help you, buying them is easy. Quality supplements are more likely to be effective. But how do you assess quality?

Gone are the days, when the only place to buy your vitamins, minerals and herbs, was at the local health food shop. Where friendly staff could help you pick out a product. They could tell you which brand used only organic ingredients, and which brands were standardised to ensure consistency of strength.

Nowadays supermarkets and the internet are the main outlet for supplements. For many people, it has become more convenient and often cheaper to buy them in this way.

If you’re not buying your supplements at the local health food shop, how do you determine if they are a quality product?

1/Check the ingredients

Maria Holzamer, is a medical herbalist from Bio Health; a firm who sell herbal supplements that are ‘pure fill’, meaning the only ingredient is the pure herb. She says;

“Read the labels, and check there are no unnecessary ingredients, such as sugar, artificial colours, and flavours. These are not necessary.”

When shopping on the internet, if the company you are looking at does not list all the ingredients of their products, it is probably best to look at another company that does.

2/Be sceptical about Quality statements

Manufacturers do not have to prove the quality of their products. It is easy for supplement providers to say that their products are, ‘high quality’. However if they offer no evidence, to back this up, then this is just an unsubstantiated claim.

If however a Quality statement tells you how their product is produced, how they pick their ingredients, and what standards they expect, then the bets are they are serious about providing a good quality supplement.

3/Look for supporting information on products

Taking your time, to look around the site of a potential supplement supplier, is always worth doing. The more information a supplement supplier provides about their products the better. Look out for information on:
· Ingredients
· Safety, such as possible contraindications with other medicines.
· Recommended daily amounts.

4/Is there access to any research on the supplement?

If a supplement provider has links to research about their products, or better still they do their own research, or they have experts you can contact, then this would suggest they are concerned with providing an effective product.

5/Look at the price of the supplements.

Paul Chamberlain, Technical director at Solgar says:
“Ultimately you get what you pay for. Price is a good barometer when looking for quality products.”

If you can get a years supply of a supplement for £1.99, then the quality of that product is likely to be dubious.

Ensuring the quality of your supplements is likely to take a little time and effort. Through researching different providers, you can check ingredients, compare products, ask questions, and determine the best one you can afford.

This article was published in Vitality Matters, a free Cornish Health and Wellbeing magazine in May 2007.

Time for a
green spring clean?

As an asthmatic throughout my childhood, I was very pleased that in my early twenties my asthma disappeared. However after using a well advertised oven cleaner, I struggled to get to the doctors with a severe asthma attack. After around five years with no asthma symptoms, I was understandably very upset it had returned and with such vengeance. The doctor suggested the cleaner may have re-sensitised my lungs. Many cleaning products contain chemicals known as volatile organic compounds (VOCs), which when used, release chemicals that can cause breathing difficulties and trigger asthma. The strong smells and ingredients of many of these products have also been linked to people suffering from headaches and skin rashes, while other studies have suggested links between certain chemicals in cleaning products and infertility. If they have this effect on our health, then what sort of an effect do they have on our fragile environment?

Many of the chemicals used in cleaning products do not bio-degrade and therefore build up in the environment. Greenpeace have undertaken a number of studies looking into the effect of these chemicals on our environment, and have detected toxic chemicals in house dust, and rainwater. Another study found, man-made toxic chemicals present in the bodies of polar bears, thousands of miles away from the source. Links made between individual ingredients in some cleaning products, and damage to the environment, include a link made between phosphates and an overgrowth of algae in lakes that can kill aquatic life.

The good news is you don’t need to use these chemical laden products to have a fresh smelling, clean, sparkling house. While there are many companies producing environmentally friendly cleaning products, they can often be more expensive. However you do not need to spend a lot of money to clean naturally, and can clean just about anything with a few basic household ingredients:

White vinegar
Vinegar is already known and used for cleaning windows (using a 50/50 mix of water and vinegar); however it has many other uses. Vinegar is an extremely effective multi surface cleaner; it cuts through grease, and as it’s an acid it can be used to attack lime scale. For lime scale on taps soak some cotton wool in vinegar, secure round the tap with an elastic band, and in a couple of hours the lime scale should come off easily.

Bicarbonate of soda
Often shortened to ‘bicarb’; bicarbonate of soda has a multitude of uses around the home. It is extremely effective at neutralising smells; it can be sprinkled on smelly carpets and left for a while before vacuuming. Leaving an open box of bicarb in your fridge can keep it smelling fresh, and you can reduce the whiff of smelly shoes by sprinkling bicarb inside them, and shaking off the excess powder in the morning. Burnt on food on casserole dishes, can be removed by filling the dish with hot water and a tablespoon of bicarb, and leaving it to soak. Due to its fizz when mixed with water it can also be used to unblock drains.

Salt
Salt is mildly abrasive which makes it a good ingredient in a scouring solution. It is also a mild disinfectant. Salt mixed with lemon juice or vinegar makes a great scrub for wooden chopping boards.

Lemons
Like vinegar lemons are acidic, and can cut through grease and lime scale. It can also be used as a bleach in the laundry. Try mixing lemon juice with bicarb to clean brass, or with salt to clean copper. Lemon juice and salt is very also effective at removing rust.

Olive oil
For polishing wooden furniture, mix olive oil with a few drops of white vinegar, which will nourish it and give it a lovely shine.

Tea tree and Lavender oil
To make any cleaning solution smell nice, add a few drops of an essential oil of your choice. Tea tree and Lavender are good ones to pick as they are known for their antiseptic qualities. Instead of using air fresheners, which are one of the biggest culprits causing allergies such as breathlessness and headaches, try burning essential oils. They may cost a few pounds to buy in the first place but last for ages.


As illustrated above different combinations of ingredients are good for cleaning certain surfaces; i.e. salt and lemon for wooden chopping boards. However you could make up your own good all round cleaning solution by mixing:

1 ½ cups of bicarbonate of soda mixed with a cup of water
2 tablespoons of lemon juice or white vinegar
½ a drop of essential oil

A few extra natural cleaning tips:
Wooden floors can be cleaned using two brewed tea bags cooled to room temperature.

To remove chewing gum from carpets, rub with ice cubes in a plastic bag, till it goes brittle and then lift it off.

To remove fingerprints on walls, dab firmly with a chunk of white bread.

Remove dust from the leaves of plants and nourish them, by stroking them with the inside of a banana skin.

Run a cup of white vinegar through a dishwashing cycle when empty for a weekly clean.

To remove rust from knives, stick them in a raw onion and wriggle about a bit to activate the juice.

Boiling tartare sauce in water can remove the rainbow effect on aluminium pans.

Water water everywhere
But what water should we drink?

We all need water. Water makes up over half of our body weight and is vital for our bodies to survive; it helps regulate body temperature, it provides a means of transport for nutrients to travel to organs and oxygen to cells, and helps remove waste. As water is lost from our bodies through urine and sweat, it is recommended we drink 1.5 litres of water a day to keep ourselves hydrated. Not drinking enough water, and allowing ourselves to become dehydrated, can lead to tiredness and contribute to health problems such as headaches, constipation, kidney stones and urinary infections.

Where we get our water from, however, is the subject of much debate. Organisations such as; Friends of the Earth, and the Green party, have voiced their concerns over the growing use of bottled water and its impact on the environment. A recent episode of Panorama; ‘Bottled water; who needs it’ broadcast on the 18th February 2008, reported that in the UK last year we spent nearly £2 billion on bottled water.

The main argument against buying bottled water is the impact the bottled water industry has on the environment. Panorama put forward that producing and delivering a litre of bottled water, uses a hundred times more greenhouse gases than producing a litre of tap water. Transporting water over many miles, can be seen as an unnecessary waste of natural resources. Evian one of the most popular brands of bottled water is transported from France, and we are even buying water that has to travel from as far as Fiji, while a third of Fijians don’t have access to clean running water themselves.

On top of the environmental impact of transporting water, water is often packaged in plastic. According to Waste Watch; an environmental charity dedicated to reducing and reusing household waste, we produce twenty times more plastic than we did 50 years ago, and its estimated only 7% gets recycled. Most plastics are non-degradable and could take hundreds of years to break down.

So why do so many people opt for bottled water? Despite the Drinking Water Inspectorate (DWI) saying that tap water is perfectly fine to drink, the quality of water does seem to differ depending on where you live. Regional newspapers across the country, have reports of residents who have complained their tap water is cloudy or smells and tastes of chemicals. A recent report in the Worcester news, for example, reported that many residents of Droitwich found their tap water undrinkable because of a chemical taste. Looking at the DWI’s report of ‘Incidents in England and Wales 2006’ there were around 100 reported problems with tap water quality. Reported incidents range from contamination with E coli, to excessive amounts of chemicals such as; bromate, phosphates, and chlorine in the water, and a large number of cases of discolouration of water supply. In these situations it is understandable that people do not want to drink the tap water, and reach for the bottled water instead.

However bottled water may not be any safer to drink. The source of bottled water varies, it can come from natural springs and in some cases it can just be purified tap water. All water contains minerals which may be good for us, but as bottled water is subject to fewer controls than tap water, some brands can have excessive amounts of certain minerals which can be bad for us. There have, for example, been links made between high levels of sodium in some bottled water, and an increased risk of high blood pressure and strokes.

The production of plastic bottles also involves the use of potentially harmful chemicals, and there are many claims these chemicals can leach from the plastic into the water they contain. One example comes from a study undertaken by Professor Shotyk of Heidelberg University, which was published in the ‘Journal of Environmental Monitoring’ in January 2006. Shotyk’s study found traces of antimony, a chemical used in the production of some plastic bottles, in some bottled water. Although the traces were below official recommended levels, small doses of antimony can make you feel ill and depressed, while larger quantities can cause violent vomiting. Professor Shotyk himself said he would never drink bottled water again.

So what options does that leave people whose tap water is not pleasant to drink? For anyone not happy with the quality of their tap water an option may be to invest in a filter jug or filter system. It is claimed that filtering water can remove chlorine, trace heavy metals such as lead, and bacteria that can cause tummy bugs.

One of the main arguments against water filters is that they also add to unnecessary waste, as the cartridges which are made of plastic need to be changed monthly so they don’t become a breeding ground for bacteria. Many companies such as Brita, who have been producing water filters for over 40 years, have taken this on board and their cartridges are 100% recyclable. They provide a freepost address to send used cartridges, however they are then sent to Germany for recycling, which again uses unnecessary resources. Other companies such as Aqua Select produce filter cartridges which are refillable so there’s no plastic cartridge to throw away every month.

However we get our water, water is essential to life. Despite reported incidents affecting water quality, tap water seems the safest option, as the controls it has to undergo are more stringent than for bottled water. Apart from occasional incidents, impurities found in tap water, at worse, affect its taste, odour and colour and can make it unpleasant to drink, and this may be sorted out by filtering water. Ultimately as consumers we have a choice, we can choose to buy bottled water or we can choose tap water (filtered or not). However not opting for bottles may not only reduce the impact on the environment, but the impact on our pockets as well.



Links for more information:

For water filters with refillable filters see:
http://www.guardianecostore.co.uk/ or Green Shop Offering Eco Friendly Alternatives - Natural Collection

For DWI’s information leaflet on tap water look at:
DWI - Information Leaflets - Tap water
For the DWI’s report of incidents with tap water supply in 2006 look at:
http://www.dwi.gov.uk/pubs/annrep06/Drinking%20water%202006%20-%20Incidents%20in%20England%20and%20Wales.pdf

Berry berry good for you

To make sure we eat the recommended five portions of fruit and vegetables a day, as creatures of habit we quite often pop bananas, apples, oranges, and maybe the occasional pineapple and watermelon into our shopping basket. However there is now an amazing range of fruit we can choose from, including berries. Although they are often quite expensive, just one cup of berries can provide us with all the super-healthy antioxidants we need in a single day.

Antioxidants help to prevent the formation of free radicals. Free radicals are atoms or groups of atoms that cause damage to our cells, impairing the immune system, and possibly leading to infections and degenerative diseases such as heart disease and cancer, they are also thought to accelerate the aging process. Free radicals are produced in a number of ways; such as exposure to environmental pollutants like tobacco smoke and exhaust fumes, and cooking food at too high a temperature, common when frying food in hot oil or barbecuing. By destroying free radicals antioxidants are useful to help detoxify and protect the body.

Berries also contain high levels of phyto-oestrogens which are beneficial for female reproductive health. They can be helpful with erratic periods, PMS, and menopausal problems.

There is an amazing choice of berries, and as well as being available fresh, we can find them in juices, smoothies and even bags of frozen berries. This article will explore the health benefits of some of the available berries.

Goji berries are the one of the latest foods to be promoted as a super-food. Demand for the small red dried berry, has seen it go from only being available in health food shops, to finding its way to our supermarket shelves.

Also known as wolfberry, the Goji berry has been used in traditional Chinese medicine for hundreds of years for the treatment of kidney and liver problems, and for lowering cholesterol and blood pressure. It is also claimed to be anti-aging, immune boosting and beneficial for the skin and eyes. The berries do indeed contain a powerhouse of nutrients such as:

• 18 amino acids including all of the eight essential amino acids
• Essential fatty acids
• Vitamins, such as; C, A, E, B1, B2, and B6
• Minerals, such as; zinc, iron, copper, calcium, germanium, selenium and phosphorus
• Phytonutrients, such as polysaccharides which help the immune system work effectively
  

However the main reason for Goji berries becoming known as a super-food, is most probably due to the claim that they are the richest source of antioxidant cartenoids of all known foods.

Traditionally in Chinese medicine, Goji berries have been eaten to increase sex drive and enhance fertility. There is even an old Chinese proverb which warns men not to eat Goji berries if they are travelling away from home. Unfortunately there is a lack of research confirming whether, or how, Goji berries can increase libido. It is thought eating the berries increases androgen levels in the blood. Androgen deficiency in men is thought to cause lowered sex drive, erectile dysfunction, and a low sperm count. The Goji berries affect on fertility, has however been the subject of recent studies. Findings from a study undertaken by Ningxia Medical College in China in 2002, found that polysaccharides present in Goji berries prevented damage to testicular cells and could indeed assist in the treatment of infertility.

It is also claimed that Goji berries can assist with weight loss, mainly due to them containing a number of essential vitamins and minerals needed to keep our metabolism in good working order. The metabolic rate is the rate which the body converts food into energy, the faster your metabolic rate the more efficiently calories are burned and less fat is stored. It is claimed that the polysaccharides present in the berries actually increase the metabolic rate.

It does seem that Goji berries are a very healthy addition to any shopping list. The downside is that Goji berries are very expensive, at the time of writing a 200g bag of Goji berries was £6.38 at Tesco. Also as they are carried thousands of miles from China to reach our stores, so they add to our carbon footprints. We have already become used to consuming bananas and oranges which need to be imported, and the environmental impact of ‘food miles’ is indeed quite worrying.

So can we get the same health benefits from our native berries? As previously mentioned we can get all the antioxidants we need from just one cup of berries a day, and there is a good choice of berries available native to the U.K.

Raspberries are a good source of vitamin C, zinc, calcium, magnesium, manganese, phosphorus, potassium, copper, omega 3 fatty acids, vitamin’s B2 and B3, and they also provide high amounts of fibre in the seeds, which can help control cholesterol levels.

In addition raspberries contain antioxidant flavonoids, which are also antimicrobial and can be useful in preventing the overgrowth of certain bacteria and fungi in the body, such as the yeast candida albicans, which can cause vaginal infections, and may contribute to irritable bowel syndrome.

Raspberries astringent qualities are beneficial to the whole digestive tract. Eating the berries can help with upset stomachs and diarrhoea, and raspberry leaf tea can help with nausea in pregnancy.

Raspberries are a good food for anyone watching their weight. A punnet contains on average 122 calories, contains no fat, and has a low glycaemic load (GL), which means they provide you with energy for longer. Raspberries also contain the highest levels of Zinc of all fruits, which can help the metabolism work effectively and help balance blood sugar levels.

Zinc is important for a healthy immune system, skin health and healing, and growth and development. It is also suggested Zinc is important for mental health and function. Zinc deficiency has been implicated in learning difficulties, dementia, ADHD, and depression. A lack of Zinc has also been associated with lowered testosterone which is essential for male sexual function. One study found that in men with both low testosterone and low sperm counts, the sperm counts were on average 2.5 times higher after seven weeks of zinc supplementation (60mg a day).

Blackberries are an excellent source of antioxidants. In general the darker the berry, the more antioxidant strength they have. They also contain good levels of folic acid, potassium, calcium, iron, beta-carotene, magnesium, phosphorus, fibre, and vitamin C and E. As a bonus they can be picked for free around the countryside from late August to October.

Blackberries are full of the antioxidant anthocyanin, which gives them their black colour, and can strengthen blood capillaries and improve circulation to the brain. Alongside their high levels of vitamin C and E, which can help protect the brain from cognitive decline, they are a good choice for helping to maintain good brain health and mental function.

Strawberries contain more Vitamin C than oranges, and its estimated just 10 strawberries provide 192% of our recommended daily amount. They also contain, vitamin A, B6, K, folic acid, beta-carotene, potassium, iron and fibre.

Swedish botanist Linnaeus, who specialised in medicinal plants recommended strawberries as a cure for arthritis, gout and rheumatism. He cured himself of gout by eating only strawberries, which probably worked due to their cleansing and detoxifying properties. Strawberries high iron content is also useful for anyone suffering from fatigue or anaemia.

According to Dr David Lewis, a cognitive neuropsychologist, combining strawberries and chocolate is a recipe for happiness. Together they offer a pleasurable feel good taste sensation. Scientists believe the folic acid and iron content in strawberries, may boost our mood by enabling serotonin to be transported more efficiently around the body. Chocolate contains tryptophan which the brain needs to make serotonin. Read more about the mood enhancing effects of strawberries and chocolate on: Food for Thought: Why Strawberries and Dark Chocolate Make for the Happiest Easter Ever



There are so many berries to choose from, and there are many health benefits to including them in your diet. They are all full of antioxidants which can help fight infections, and prevent degenerative diseases such as heart disease and cancer, as well as helping us stay looking and feeling younger for longer. Eating a mixture of berries can ensure you get a full range of health benefits.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C

An exploration of an obsession with body image.

With the growing obesity epidemic in this country, losing weight has become big business, and programmes on healthy eating and how to lose weight, such as ‘You are what you eat’ and ‘Diet Doctors’ are rarely off our screens. However a problem that isn’t as well recognised is the growing number of people who are developing an obsession with their body image, and have a less than healthy relationship with food. Underlying a negative body image is often insecurity and low self esteem, and seeing constant images of thin and beautiful people in the media adds to feelings of shame, guilt and body-dissatisfaction.

In a recent survey undertaken by Grazia magazine, of the 5000 respondents, 7 out of 10 women said life would improve if they had better bodies. The survey found that many women had taken drastic measures, such as fasting and laxative use to try and lose weight. It concluded that on average, the women who took part, worried about their bodies every fifteen minutes. Generally it seems women are very critical and unhappy with their body shapes. Wanting to be slim and tone up is not a problem, but having an abnormal relationship with food which can lead to developing eating disorders is.

Women are constantly faced with unrealistic female body images, from on the catwalk, to in magazines, and on the television. Even when out shopping, women often find they are trying on clothes next to posters of size four models. Our current fixation with body image is unhealthy; many women are influenced greatly by these constant images of slenderness, which in turn affects their lives by condemning them to a life of constant regulation, transformation and ‘beautifying’ practices. The pressure to alter, modify, and transform women’s bodies to meet the cultural ideal affects how women eat, dress, and attend to daily rituals such as putting on make up, removal of body hair, and covering up bodily odours with deodorants and perfumes.

So why do we try and change our bodies and appearance? And why aren’t we able to be happy with ourselves the way we are?

Early feminist ideology argues that men’s desires are considered more important than women’s, and that women’s bodies are seen as objects which are sexualised for the convenience of men. However why we are so fixated with how we look, is likely to be far more complex than this.

French philosopher Michel Foucault (1926 – 1984) put forward that in society ‘discourses’ and truths are produced which act as a set of rules. He saw many women as conforming or ‘normalising’ to these rules. Through this discourse, categories are created such as beautiful, ugly, fat, thin, and women readily place themselves in these categories.

He suggests discourse changes over time. The idea of a perfect female figure for women to aspire to has changed over the years. The ‘ideal’ figure has got thinner and thinner over time. What was considered as an ideal body in the 1960’s is now thought of as a fuller figure. It could be argued that the ideal figure for women to normalise to, is now so thin they have no feminine curves, and are beginning to emulate the straighter figure of men.

An ‘inspecting gaze’ aids this normalisation, as surveillance has a disciplinary effect ensuring each individual is conforming to the norms. Being forever conscious of the gaze, often leads to women trying to make themselves acceptable objects for viewing. Whether a woman feels they are desirable or worthwhile is decided upon by how they internalise other people’s perceptions of themselves.

This ‘inspecting gaze’ can come from both men and women, and it would be quite unlikely for someone to say honestly they’ve never looked at someone and made judgements about their appearance. A survey undertaken by New Woman magazine in 2001, found that women felt under more pressure from other women to look good than they did men. 85% of respondents said other women were more likely to criticise them on their looks, while just 15% said men were likely to criticise them.

I believe Foucault’s theory has a lot of credibility. While I was at University I put on weight, and went up to a size 16. When I saw people I hadn’t seen for years, I was affected by how they saw me. They may have said ‘You look well’ or ‘Oh you’ve changed your hair colour’, however in my mind I felt they were being polite by not saying I’d put on a lot of weight. I’ve always had a slightly rebellious streak, questioning why I should conform to authority, however in this case I felt I wanted to conform, I wanted a thin body again. My intellectual reasoning was overridden by the ‘gaze’ and the discourse suggesting the norm was to be thin. By getting caught up in this dominant discourse I was also perpetuating it, and contributing towards my own objectification and the objectification of others.

While diet programmes on television point out the importance of trying to live a healthier lifestyle, by applauding women who have slimmed down and commenting on how beautiful they are, the dominant discourse that thin is alright and fat isn’t is reinforced. Women are constantly being pressurized not to leave their bodies in their natural state, maybe with a rounded stomach and a few wobbly bits, instead they are encouraged to alter and modify their bodies with exercise and diet.

This dominant discourse and the resulting pressure to be slim and toned, can lead to many women developing unhealthy relationships with food, and also contribute towards the growing problem of exercise compulsion. ‘Supersize vs Superskinny’ on Channel four is one programme that is starting to bring this problem to our attention. In last nights programme (5th February 2008) ‘superskinny’ Amy Jo who avoided carbohydrates and had an intense exercise regime, weighed in at 7st7lbs. Having to swap diets for a week with ‘supersize’ Andy, Amy Jo was presented with a takeaway curry which she described as her worst nightmare. After the first day she was sure she had some overhang over the top of her trousers. However she did start to address her fear of food, and by the end of the week she was managing to finish off the meals she was being given. The Grazia survey suggests that is not just a small minority of women who have a fearful relationship with food. Many women are constantly thinking ‘shall I eat or not eat’ and if they find themselves 2lbs heavier when stepping on the scales, it can ruin their day.

After three months Amy Jo had only put on 5lbs, while Andy had managed to lose over 3st in weight. She mentioned that now she was eating more, she was able to run for an hour and a half which she couldn’t manage before. I’m unconvinced she actually managed to address her problem with body image, and maybe she was exercising more to compensate for consuming more calories. Exercise compulsion is another big problem for many women.

For some women, watching what they eat to achieve the perfect figure isn’t enough, and exercise offers a way to keep all their soft bodily bulges flat and firm. A compulsive exerciser may exercise one or two hours most days, and not give themselves a break even when they are feeling unwell. One of Amy Jo’s friends mentioned that if she went out and ate a meal, she would run to the gym the next day. For compulsive exercisers, if they miss a session they may make up for it by exercising longer and harder the next day, or by simply not eating. It could be argued that compulsive exercisers do not undertake exercise for fun or pleasure, but they do it to conform to the ‘rules’ and ‘norms’ created by the dominant discourse to be thin.

A combination of eating too little and exercising too much can be very dangerous for our health. As well as a risk of injury to bones joints and ligaments from excessive demands placed on them, if someone isn’t eating enough the body will resort to using muscle as a source of energy, so muscles can literally begin to waste away. Excessive exercise can also affect the balance of hormones in the body, and can place too much stress on the heart. For many women exercise is seen as a way of reversing the effects of eating, however they could be exercising their way to an early grave.

When not taken to extremes, exercise is an important factor in any healthy lifestyle. However often people are put off exercise because of their negative body image; they feel ashamed of their bodies, and don’t want to expose themselves especially in front of fit people. In a bid to lose weight, at University, I started using the Gym. I was exercising purely because I felt fat and that went against the dominant ‘norms’. Although I enjoyed the exercise when I got going, I also felt that exercising in the University gym made me feel worse about my body. I was often the biggest person there, and with all the slender bodies surrounding me, using their disciplinary gazes, I felt I had no right to be there, and felt the gym was a place for thin fit people

Another big factor in the problem we have with body image, as a society, is the increased availability of plastic surgery and procedures which can change the way someone looks. With celebrities being constantly photographed for a rise of magazines obsessed with celebrities lives and body shapes, they are under a lot of pressure to stay looking good. However by buying into the nip and tuck culture, this in turn puts increased pressure on others who are unhappy with their body image.

Television programmes such as ‘Ten Years Younger’ and ‘Cosmetic Surgery live’ illustrate the worrying trend of women normalising themselves to the dominant discourse, by going under the knife to alter their body shape and appearance. These programmes take advantage of the vulnerabilities of women obsessed with physical perfection, and these procedures are becoming seen as a normal step beyond the beauty salon.

With plastic surgery Cher has transformed her body into a symmetrical, youthful looking, conventional body, which has become an ideal for other women to strive towards. Plastic surgery is often portrayed as being a choice that women can make. Cher has created a body she wanted, which could be seen as her being in control of her body. However it could also be argued she has just conformed to the dominant discourse. While I was a size 16, when seeing Cher, the older woman, looking thin and youthful, I felt I was not trying hard enough. My body did not match up with my perception (created by discourse) of the ‘ideal’ body. I succumb to my hunger, and I prioritized studying and family over exercise, and felt I was not in control.

As Cher has taken measures to stay looking young, many older women are also falling into the trap of chasing external youthful looks. As we get older our metabolic rate slows down, we are more likely to lay down more body fat, and inevitably we develop wrinkles. A survey by Top Sante magazine of 2000 women found that many women over 40 were unhappy with their bodies, and would consider plastic surgery. The British Association of Aesthetic Plastic Surgeons reported a particular rise in anti-ageing procedures in 2005, with a 42% rise in facelifts, and a 50% rise in eyelid surgery. The survey also suggested many older women were developing eating disorders because they hated the way they look. It seems we no longer want to age gracefully, but we want to manage the way we age.

Women exercising and losing weight could be interpreted as them being in control of their lives; however it could also be argued that with so many women suffering from eating disorders, exercise compulsion and self criticism that they are not in control at all. Often women who are thin do feel they are in control of their bodies. However in order to keep their slender figures they need to repress feelings of hunger, watch what they eat, and exercise to keep all the soft bodily bulges flat and firm. They become in effect slaves to the ‘rules’ and ‘norms’ created by the dominant discourse.

Foucault suggests that resistance to these discourses, known as counter discourses, can produce new ‘truths’ and ‘knowledge’. An example of discourse changing over time could be illustrated by the changing views of single parenthood. As recently as the 1950’s, single parents were considered ‘fallen women’, and were often pressurized to give their babies away. In today’s society single parenting is much more acceptable, with many women choosing to have babies on their own.

The good news is, that many counter discourses are developing. ‘Supersize vs Superskinny’, for example, is challenging the idea that thin is alright and fat isn’t, by highlighting the health risks of obsessive dieting and exercise. On top of this advertising campaigns by companies such as the Body Shop and Dove, are using models with a range of body shapes and sizes. The Body shop’s ‘Self esteem policy’ believes people should be proud and happy how they are, and do not use models who are very thin or very young.

Dove’s award winning ‘real beauty’ campaign has shown other retailers the effectiveness of depicting realistic body images, and as a result Revlon has followed suit by dropping celebrity endorsements, and instead searching for ‘real’ women to front their campaigns. Dove’s campaign has included undertaking a study of 3300 girls and women, called ‘Beyond Stereotypes, Rebuilding the foundation of beauty beliefs’, which highlights the problems as a society we have with body image, and suggests we can help change this. By using real women the Body Shop and Dove are presenting a counter discourse. They both hope to promote real natural beauty instead of the unrealistically thin images normally associated with modelling.

Television programmes such as ‘LK today’ and ‘This Morning’ are also choosing to be part of the counter discourse, by using models of varying shapes and sizes in their fashion features. As previously mentioned the idea of the perfect figure has changed, and over time it has got thinner and thinner. With more and more people promoting a counter discourse, maybe in time women will become happier with the way they are, and love and celebrate their individuality, lumps and bumps, wrinkles and all.

Many landlords and tenants are unaware of
Deposit Protection laws.

It is well known there is a lack of affordable houses especially for first time buyers. With property development becoming big business, the number of people buying to let has risen rapidly over the past decade. For many people looking for somewhere to live, the only option available to them is to rent, and with 1.6 million people on local authority waiting lists, the chances of getting a council house are slim. Many people find they have no other choice but to rent privately.

While most tenants and landlords have good relationships, some tenants have found their tenancies less than secure. The majority of tenants enter into an Assured Short-hold tenancy agreement; where after the initial six months they can be given two months notice to leave at any time, without any given reason. Another problem tenants can experience is that some landlords do not give them back their deposit, after their tenancies end.

Around 85% of landlords take deposits, and a survey by the Citizens Advice Bureau and Shelter suggests that around a fifth of these deposits are not paid back. Tenants who entered into an Assured Short-hold tenancy before April last year, have had little chance of getting unfairly withheld deposits paid back to them. Their only option after negotiation has been to take their landlords to court.

The Tenancy Deposit scheme (TDS) which came in to law in April 2007 has been created to address this problem, and provide a fairer system for settling disputes over the return of deposits. However it hasn’t been well publicized and 30,000 landlords have failed to sign up for the scheme. Many landlords are unaware of the scheme, and it’s quite likely they will be in for a shock when tenancies end.

So what does the Tenancy Deposit scheme (TDS) mean for landlords and tenants? It basically means that landlords have to protect their tenant’s deposits by using one of three schemes, and that an independent body will help determine whether the tenant should receive the deposit back or not. Failure to join a scheme may result in having to pay the tenant three times the deposit back, and forfeiting their rights to repossession of the property.

The TDS covers tenants who are:

• Renting a property from a landlord or a letting agent after the 6th of April 2007.
• and have an Assured Short-hold tenancy.
• and are paying less than £25,000 rent a year (under £480 a week).
• and are paying a deposit.

Landlords can choose one of three government approved schemes to protect their tenant’s deposit. The first option is to hand the deposit over to a custodial scheme, while the other two schemes are insurance based where the landlords retain the deposit but pay insurance premiums, so the deposit is insured if there is any dispute. (see information at the end of this article for contact details for these schemes)

Within 14 days of receiving the deposit from their tenants, landlords need to let their tenants know:

• Which tenancy deposit scheme they are using.
• Information about the purpose of the deposit.
• How to apply to get the deposit back at the end of the tenancy.
• What to do if there is a dispute.
  

The schemes have rules to follow on what costs can and can’t be deducted from a tenant’s deposit. For example the deposit cannot be held back for putting right normal wear and tear, (which was one of the main reasons for withholding deposits before the TPS came in). If there is no dispute the landlord should return the deposit to the tenant within 10 days, and if it’s been held in the custodial scheme the tenant should also receive interest earned on the money. If however there is a dispute, each scheme offers a free service called the Alternative Dispute Resolution service. If the landlord and tenant agree to use this service they will not be able to then go to court.

If the landlord does not protect a tenant’s deposit, or does not inform the tenant of the scheme used within 14 days, the tenant is still protected, although it will probably mean going to court. Their option is to apply to the County Court to have the deposit paid back to them. In this instance, the likely outcome is that the court will order the landlord to pay the tenant compensation of three times the deposit paid, as well as their costs.

In addition if the landlord hasn’t protected the deposit and/or informed tenants about it within 14 days, there are restrictions on how they can evict tenants. As mentioned previously, a landlord can give 2 months notice without having to show reason, however if they haven’t protected the deposit they forfeit this right, making it more difficult for a landlord to evict a tenant.

In order to ensure protection under the scheme, Shelter recommend when moving in to a property tenants write a detailed inventory. An inventory is a list of everything that is provided with the property, including furniture, carpets, curtains, appliances and kitchenware. It should state the condition everything is in, particularly anything that was already damaged, marked or worn. Landlords have to prove the condition of the property before tenants moved in, in order to deduct any money from the deposit.

While this scheme has been put in place to protect tenants, it can also be useful to protect landlord’s, in the event of rent not being paid for example. Despite this it the TPS has not been welcomed by many landlords, and the National Landlord Association (NLA) report there is anecdotal evidence that some landlords are not asking for deposits at all now. However the NLA advise against this, as deposits are paid to safeguard landlords against damage to their property, as well as encouraging tenants to respect and look after the property. Ultimately the Dispute resolution service is impartial and aims to be fair to both parties involved.

Shelter, has campaigned for many years for a law to prevent tenant’s deposits being withheld unfairly, and welcome the Tenancy Deposit scheme. Before the scheme became mandatory, more than half of all disputes between tenants and landlords resulted in the landlord refusing to return deposit money. However with an estimated fifth of landlords, and many tenants, still unaware of the Tenancy Deposit scheme, many deposits may still be withheld. Only time will tell how successful this scheme will be, as tenancies created after April last year come to an end. Its success, however, will be dependant on landlords and tenants being aware of the scheme and complying with it.


For more information look at:
http://www.adviceguide.org.uk/
http://www.shelter.org.uk/
National landlords association http://www.landlords.org.uk/

Deposit protection schemes include:
Custodial scheme: http://www.depositprotection.com/
Insurance schemes:
Tenancy deposit solutions http://www.mydeposits.co.uk/
Tenancy deposit scheme http://www.thedisputeservice.co.uk/

Making Successful New Year's Resolutions

The New Year is seen as a time for regeneration, where we can have a fresh beginning. However making and sticking to resolutions, is not always so easy. Many of us make resolutions year after year only to break them a few days later, and give up on them. This article will look at ways to help you pick and achieve your resolutions.

Tips for choosing resolutions

Take time to think about your resolutions
Spur of the moment decisions are less likely to be successful. By taking time to think about what resolutions you want to make, you can explore whether they are right for you, and prepare yourself psychologically.

Choose realistic goals
Try to avoid absolute resolutions, such as ‘I will never do X again’
If you love chocolate, deciding to give chocolate up may not be realistic for you.
Think about whether you can achieve the resolutions. Habits built up over a long time, are not going to be easy to break.
Think about whether you have enough commitment to make that change.
You may want to break your resolutions down into smaller manageable steps. This could be particularly useful if you are making big changes, like wanting to lose weight, getting fit, or changing eating habits.

Don't make too many resolutions at one time
By making lots of resolutions and by giving yourself too much too do, you could be setting yourself up for failure.

Tips for keeping them

One of the main reasons people abandon resolutions is they become discouraged when they don’t get quick enough results, or they don’t feel happier for making the changes.
It takes around 21 days for new activities to become a habit, and 6 months for them to become part of your lifestyle.

Persistence is the key.

Ways to keep on track

· Don’t keep your resolutions to yourself, tell a friend.

· Break them down in smaller steps you can manage

· Keep track of your progress

· Remind yourself of your resolutions throughout the year; writing it down and sticking it in your room may help.

· Make a list of the pro’s and con’s of your resolutions.

· Don’t be afraid to ask for help. With giving up smoking, for example, look at wwwgivingupsmoking.co.uk or ask at your doctors about support available there.

Don’t be too hard on yourself
If you give into temptation, and have a cigarette or miss that aerobics class don’t use it as an excuse to give up altogether. Take credit for your success; don’t look at setbacks as a failure. Instead you could explore the barriers that were in your way, and see how you can do differently next time.
Resolutions are about changing behaviour, and this can be done anytime, not just New Year.

Try saying some Positive Affirmations
Affirmations really do work. Saying affirmations out loud to yourself or posting them up around your home to read regularly can help you feel more positive. Choose from some of these examples or make up your own.

• I have the power to control my health.
• There is plenty of time for everything I need and want to do.
• I am surrounded by loving caring people.
• I am now ready to embrace the changes I want in my life.
• I accept change and I trust in life. I am safe.
• I decide not to live life negatively, I am worthy of a positive life.
• As I say YES to life, life says YES to me.
  

Resolution suggestions

• I will give up smoking
• I will lose some weight
• I will eat fruit and vegetables every day
• I will spend within my means
• I will get out to the countryside (once a week)
• I will cut down my alcohol intake
• I will smile more
• I will take up a new sport/exercise
• I will drink water every day
• I will cut down on junk food
• I will spend more quality time with my friends and family
• I will do some voluntary work
• I will take up a new hobby
• I will have a pampering day for myself once a month
• I will allow myself time to rest and do nothing
• I will learn something new
• I will walk more instead of taking the car
• I will have a non televsion day once a week
• I will be more gentle on myself
• I will challenge negative thoughts, and try to be more positive.

This article is a revised edition of an article that was published in Vitality Matters (a free Cornish Health and Wellbeing magazine) in January 2007.

Jax writers spot is having a break.

I am moving house in a week

and will be offline for up to 4 weeks

Look out for new articles

in the new year

Starve a fever Feed a cold?

As winter approaches and temperatures drop, the sneezes and coughs heard in the classroom and workplaces are increasing. It’s the time of the year again, when colds and flu are prevalent. The common cold can be caused by any one of 200 different viruses, with symptoms such as sore throats, a runny or blocked nose, coughs, breathlessness and headaches and fever. Prevention is always better than cure, and by eating healthily and providing ourselves with all the nutrients we need, our bodies are more able to fight off these highly contagious bugs.

‘Starve a fever, feed a cold’ is a saying we are all familiar with, but how true is it? Although the saying was used as far back as 1500, there seems to be no conclusive agreement about where it came from. It may have simply come about because when you have a fever you often don’t feel like eating, and when you have a cold you can still have an appetite. Feeding a cold does not mean eating lots, as eating big meals and processed foods can take vital energy to digest, energy which would be better used to fight infections. Experts generally agree that whether you have a fever or a cold, rest and drinking lots of fluids is the most important course of action, however if you do have an appetite then eating moderately and healthily may help your body fight the infection.

Nature provides a treasure chest of foods with healing and immune boosting properties. The link between nutrition and health is well documented; a healthy diet can provide the body with the resources it needs to fight infection. Nutrients such as the vitamins A, C and E, and zinc are all important in the fight against colds and flu. If you have a cold but still have an appetite then picking certain foods can help with the healing process.

Foods

Fruits and soups
Fruits and vegetables are high in vitamin C and antioxidants which can help the immune system fight infections. If you don’t have an appetite then drinking fruit or vegetable juices can be a good way of topping up on your vitamin C. Many experts believe a high intake of vitamin C can indeed shorten the duration of a cold. A traditional drink of ‘honey and lemon’ is especially useful for respiratory tract infections. Lemon has twice as much vitamin C as oranges, and also contains B vitamins which are vital for energy. Chicken soup has also been promoted as being effective in the fight against colds. Chicken has mild antibiotic properties, and has been found to reduce inflammation, as well as helping to break up the mucus during a cold.

Garlic
Garlic can provide an excellent boost to the immune system, with its anti-bacterial properties. Garlic contains several useful compounds including allicin which works as a decongestant, and is one of the plant kingdoms most potent antibiotics. Onions share many of the same therapeutic properties as garlic.

Ginger
Ginger has pain relieving, antiviral and antiseptic properties. It can be drunk as a tea or freshly grated ginger root can be added to soups or smoothies, for treating colds, sore throats and inflammation of mucus membranes. Ginger can also help reduce pain and fever, and has a mild sedative effect that can encourage rest. Try adding ginger to hot honey and lemon.

Foods rich in Zinc
Zinc increases the production of white blood cells which fight infection. Zinc can be found in steak, brown rice, lentils and beans.

Herbs

Echinacea
Echinacea has been used by American Indians for hundreds of years. There is a common belief that Echinacea is an immune stimulant and therefore should not be taken long term, however much research has been done to suggest it is actually an ‘immunomodulator’ which improves the efficiency of the immune system. Echinacea improves the way the immune system recognise pathogens (micro-organisms that carry disease), and helps the body respond more rapidly to them. As Echinacea improves the whole process of recognising and dealing with bugs, it is an extremely effective herb to use to speed up recovery time during an illness. It can also be taken over the winter or during periods of high stress to keep your immune system on alert.

Sage
Sage has been used traditionally for soothing sore throats, due its antiseptic and anti-bacterial qualities.

Cinnamon and Cloves
Cinnamon and cloves are both antiseptic as well as being a tonic and stimulant. They warm the whole system and help to fight the tiredness that often accompanies colds.

Lemon balm
Useful for fevers; lemon balm tea can promote sweating and help the body eliminate toxins.

Foods to avoid

Alcohol
Although it might be quite tempting to make yourself a hot toddy, it is probably better the resist the urge. Alcohol appears to impair the body’s ability to wipe out cells carrying the cold virus. On top of this it affects the absorption of vitamins and minerals needed to fight against the infection.

Dairy products
Studies have shown diary products can increase mucus in the upper respiratory tract, so should be avoided especially is you are ‘bunged up’

Refined carbohydrates
Refined carbohydrates can increase the burden on the immune system. White blood cells are needed for the body to digest them, and therefore these cells are not available to fight infections.


In conclusion ‘feeding a cold’ and picking nutritious foods can certainly help in the battle against colds. Increasing your intake of Vitamin C, for example, can shorten the duration of a bug. Ultimately you need to listen to your body, if you want to eat, do, and if you don’t rest and drink plenty of fluids. However ‘starve a fever’ does not have as much credibility, as you can feed a fever with the drinks you pick. Choosing fruit juices or certain herbal teas can certainly help in the fight against fever. Lemon balm tea can be especially useful for people with fever as it promotes sweating. Think of nutritious foods as part of your cold/fever armour, and you’ll be ready to do battle whenever illness strikes.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Please note: This article is not intended as advice, I am not medically qualified, however I have been interested in nutrition and alternative remedies for around 20 years, and I have done a lot of research into this area of interest.

From now on articles on

Jax Writers Spot

will be posted fortnightly

This will allow me the time I need to research and work on my book

I hope you will still join me every fortnight to read my articles.

Can a change in diet help reduce
hyperactivity in children?
Part two.

Having a hyperactive child, with symptoms such as disruptive and destructive behaviour, mood swings, temper tantrums, poor concentration and learning difficulties can leave parents exhausted and frustrated. Last week I mentioned that the use of drugs such as Ritalin to treat hyperactivity in children is on the increase. Ritalin can certainly help some children, giving them the ability to slow down, focus, and behave, however Lawrence. H. Diller M.D, a paediatrician who has written extensively on the subject, suggests Ritalin may treat problems of ‘brain chemistry’ in some children but will also mask social or environmental factors causing hyperactivity in many other children.

The Hyperactive Children’s Support Group believes that diet can have a lot to do with hyperactivity in many children. This article will explore the links between diet and hyperactive behaviour in two parts. Last week it discussed the effect of additives on children’s behaviour, and this week it will explore whether other foods can exasperate hyperactivity.

The idea that nutrition can affect children’s moods and behaviour is not new. However opinions in the medical community differ greatly. Many doctors still do not accept the link between nutrition and hyperactivity, and instead tend to look at other factors that can cause hyperactivity such as parenting style and problems at school. While environmental and social factors are likely to affect children’s behaviour and shouldn’t be dismissed, much research has suggested a dietary and nutritional approach to hyperactivity can provide amazing results. The link made between a rise in poor eating habits, and an increase of cases of obesity in children, is widely accepted. However poor diet and/or intolerances to certain foods could also provide an explanation for why it is estimated that 5% of school age children have ADHD or hyperactive behaviour.

Getting the right nutrients from foods is essential to aid children’s growth and development, and provides fuel for the brain and body. With many children eating diets high in fat, sugar, salt, and processed foods they may not be getting all the nutrients they need. ‘Food for the brain’ is a non profit educational charity which was created by nutritionists, doctors, and psychiatrists to research and educate people about nutrition and the links between food and behaviour and mood. They suggest there are many possible dietary reasons for hyperactive behaviour which could be explored before resorting to drug treatment. These reasons include: blood sugar problems, essential fat deficiencies, vitamin and mineral deficiencies, and food allergies.

In the biggest survey of its kind, between September 2006 and July 2007, ‘Food for the brain’ surveyed parents of 10,000 children aged between 6 and 16 about their children’s eating habits and behaviour, and found a significant association between diet and behaviour. The survey provides strong evidence that a balanced diet which includes vegetables, oily fish, nuts, seeds, fruits and whole foods can improve children’s behaviour and their ability to concentrate and learn.


Blood sugar problems
The survey found that the children’s average consumption of sugary foods was 3.5 servings a day, which compared to an average 1 serving a week of green vegetables, and ½ a serving a week of nuts and seeds, shows that many of the children’s diets were not that well balanced. Of the surveyed children 45% had constant sugar cravings, and of those 44% had low attention spans and 37% had mood swings. When a child consumes lots of sweets, chocolates, refined carbohydrates, juices and fizzy drinks, without also eating fibre which can regulate the rate at which our bodies produce glucose, the blood sugar levels can fluctuate quite dramatically and affect their behaviour and ability to focus and concentrate. Patrick Holford who is a Professor of Nutrition at the University of Teesside was the head of the study, and he compared many of the children to jetfighters constantly refuelling with sugary snacks.

If you are thinking of reducing the sugar intake in your child’s diet, it’s important to note that cutting sugar out when a child is used to lots of sugary snacks, can cause withdrawal symptoms such as headaches. It is much better to do this gradually. One way to keep blood sugar levels balanced is to eat regularly, don’t skip breakfast, and to eat complex carbohydrates such as wholemeal bread, fruit, seeds and nuts, which release energy slowly as our bodies need it.

Essential fat deficiency
Not only have Omega 3 and 6 essential fats been promoted as being good for children’s brain health, researchers also suggest children with ADHD or hyperactivity may have more need for Omegas 3 and 6 as they are unable to absorb them properly. Other symptoms of a deficiency in these essential fats include excessive thirst, and dry skin. There are many studies which have supported the claim that Omegas 3 and 6 can help hyperactive children.

In the BBC’s documentary ‘Child of our times’ Professor Robert Winstone put this to the test, when he gave two children with different behavioural problems daily doses of fish oils. Three months later one boys’ aggressive behaviour had almost vanished, and the other boy who had been withdrawn had become outgoing and popular.

In another study undertaken by Oxford University, 41 children with ADHD symptoms aged 8 to 12 were given Omega 3 and 6 supplements, and after three months they were behaving and learning much better. The most valuable form of Omegas 3 and 6 can be found in fish. However if a child is a vegetarian then Omega 3 can be found in flax (available as a supplement) or pumpkin seeds, and Omega 6 can be found in evening primrose oil.

It’s important to note that a deficiency in some vitamins and minerals, as well as eating foods that the child may have an intolerance to, will inhibit the absorption of essential fats.

Vitamin and Mineral deficiencies
There have been many studies which have suggested children with hyperactivity are deficient in many of the essential vitamins and minerals.

‘Food for the brain’ put forward that children with hyperactive behaviour are often deficient in Zinc and Magnesium. Polish researchers found of 116 children with ADHD symptoms, 95% had low levels of magnesium. They gave some of the children 200mg of Magnesium for six months and found their hyperactive behaviour significantly decreased.

B vitamins are also essential for brain development and may be useful for children who are hyperactive. Vitamin B6, for example, stimulates serotonin release in the brain and Children with ADHD symptoms generally have lower serotonin levels.

Other minerals suggested as being important for children with hyperactive behaviour include selenium, (important for detoxification) and iron. Deficiencies in iron can result in shortened attention span and irritability.

Vitamins and minerals work in synergy with each other and their absorption is reliant on getting all the essential nutrients. If a child has intolerances to certain foods this can also inhibit absorption. Eating a well round balanced diet is the best way to provide a child with all the nutrients they need.

For more information on eating a balanced nutritious diet check out the Food Doctor’s information leaflet on hyperactivity and diet or click on the ‘Food for the brain’ children’s survey from their homepage and download a free leaflet ‘Smart food for Smart kids’ (see more information at the end of the article).

Food intolerances
As previously mentioned there is a lot of scepticism in the medical community about the relationship between diet and behaviour. The idea that certain foods may cause hyperactivity is hotly contested by many doctors. The main sticking point seems to be the difference between food allergies and food intolerances. If someone eats a food they are allergic too it is likely to produce severe immediate reactions, commonly associated with foods such as peanuts and shellfish. Food intolerances are also allergies, but produce symptoms that are not only delayed, but also less severe and not so easy to detect, such as hyperactivity.

According to ‘Food for the brain’ the link between hyperactivity and food allergies is the most established. A study undertaken by Georgetown University in Washington DC, found that children who had hyperactive symptoms were seven times more likely to have food allergies than children who weren’t hyperactive. An investigation by the Hyperactive Children’s Support group found that 50% of children with hyperactivity had allergies to cow’s milk, 60% to chocolate and 40% to oranges. If children eat foods they have an intolerance to, it will also inhibit the absorption of the essential nutrients, further compounding their symptoms.

As far back as the 1970’s Dr Ben Feingold suggested as well as additives, naturally occurring salicylates in some fruits could trigger hyperactivity. Foods with naturally occurring salicylates include: apples, avocados, peaches, blueberries, kiwi fruit, raspberries, dates, figs, plums, and grapefruit. Feingold’s theory has however been the subject of much criticism over the years.

In the 1990’s William G Crook M.D suggested an overgrowth of yeast is a factor that can exasperate hyperactive behaviour. He put forward an over subscription of antibiotics in early years, destroys friendly bacteria and creates an environment for yeast to thrive. Eating lots of sugar will also feed the yeast and encourage an overgrowth.

Other foods often found to induce behavioural changes include: diary products, wheat, corn, soya, peanuts and eggs. There are a number of ways to find out whether a child may have a sensitivity/intolerance to certain foods. One way is to follow an elimination diet where suspect foods are not eaten for a couple of weeks, and if this does not appear to make a difference then they can be re-introduced. By writing a food and mood diary, behaviour and relation to foods eaten can be monitored. It can take months for the foods to completely clear from a child’s system however if a child has an intolerance to a certain food then differences will be noticeable in a couple of weeks.

Another option is to visit a nutritionist, who can test for allergies/intolerances to certain foods. One of the ways they may do this is by practising Kinesiology, which uses muscle testing. Possible allergens are placed on a person’s body and in the case of an allergy the subject will not have the strength to resist even a gentle pressure on their limbs. For information on how to locate a nutritionist in your area see more information at the end of the article.

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There has been lots of research supporting the link between hyperactivity and food; however there is not enough official information out there. Sally Bunday, founder of the Hyperactive Children’s Support group, says many doctors aren’t aware or just don’t accept the link between diet and behaviour and mood, and wonders how much more research needs to be done before it is accepted. Even though a link is often not acknowledged by the medical community, while researching for this article I found many case studies where parents have noticed a remarkable change in their children’s behaviour after addressing their diets. Looking at your child’s diet, eating less fat, sugar, and processed foods, and ensuring a balanced nutritious diet can do a lot to help hyperactivity, and surely it should be the first thing to try before reaching for the Ritalin.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

For more information:

Books:
They are what you feed them, How food affects your child’s behaviour mood and learning by Dr Alex Richardson.

Websites:
Food for the brain Food for the Brain - ADHD/hyperactivity

Food and behaviour research Food and Behaviour Research: Home

The food doctor Hyperactivity advice, health advice, The Food Doctor, The UK's leading nutrition clinic

Hyperactive Children’s Support group HOME (www.hcsg.org.uk)

For a nutritionist in your area:
Institute of Optimum Nutrition Nutrition Courses, Nutritional Therapy Education Advice Information, ION Institute for Optimum Nutrition

Association of Systematic-Kinesiology Association of Systematic Kinesiology

Please note: This article is not intended as advice, I am not medically qualified, however I have been interested in nutrition and alternative remedies for around 20 years, and I have done a lot of research into this area of interest.

Can a change in diet help reduce
hyperactivity in children?
Part one.

Having a hyperactive child, with symptoms such as disruptive and destructive behaviour, mood swings, temper tantrums, poor concentration and learning difficulties can leave parents exhausted and frustrated. For many parents they seek help from the doctor and may find their children diagnosed with Attention Deficit Hyperactive Disorder (ADHD), and prescribed drugs such as Ritalin. Ritalin can certainly help some children, giving them the ability to slow down, focus, and behave, however is it always necessary? Lawrence. H. Diller M.D, a paediatrician who has written extensively on the subject, suggests Ritalin may treat problems of ‘brain chemistry’ in some children but will also mask social or environmental factors causing hyperactivity in many other children. Prescriptions for Ritalin have escalated dramatically over the past few years and Diller suggests other possible causes of hyperactivity should be explored before prescribing this amphetamine like drug.

For children who do have a chemical imbalance causing their hyperactivity, then Ritalin may well help however there are many other factors that can cause hyperactive behaviour. The Hyperactive Children’s Support Group believes that diet can have a lot to do with hyperactivity in many children. This article will explore the links between diet and hyperactive behaviour in two parts. This week it will discuss the effect of additives on children’s behaviour, and next week it will explore whether other foods can exasperate hyperactivity.

The links made between hyperactivity and additives have been around for many years. As far back as 1987 ‘E for additives’ by Maurice Hanssen and Jill Marsden and was a masive bestseller. It listed additives, gave information on which ones were natural, why they are added to food, as well as which ones could have potentially harmful effects. In the same year Dr Neil Ward from the University of Surrey found that out of 357 children with a diagnosis of hyperactivity, 82% had adverse reactions to artificial colours, and 72% to artificial preservatives. Since then many studies have been done on this subject. However this year research has been undertaken which is proving to be one of the most conclusive studies yet.

The study undertaken by the University of Southampton and commisioned by the Food Standards Agency, has concluded that there is a link between certain additives and an increase in hyperactivity in children. The study involved 153 children aged three, and 144 children aged eight and nine. Over a period of six weeks they were given either one of three drinks; two being a combination of different additives, and the other being a placebo. Recipients were selected to be representative of the range of behaviour in the general population. The study showed children on the additive mixes, which contained combinations of food colourings and sodium benzoate, did become more hyperactive, than the group given the placebo. The colours used in the drink mixes were; Sunset yellow (E110), Tartrazine (E102), Carmoisine (E122), Ponceau 4R (E124), Quinoline yellow (E104), and Allura red (E129).

Other studies conducted on the link between additives and hyperactivity, while supporting the link, have been not been so conclusive. A study undertaken on the Isle of Wight in 2002, similarly gave groups of children either an additive laden drink or a placebo. The parents were instructed their children should follow an additive free diet apart from the drinks during the study. The results were evaluated using parents accounts of their children’s behaviour and assessments undertaken by psychologists. While the parents reported a beneficial effect on hyperactive behaviour when additives were removed, the psychologists were not able to find any significant change in the behaviour of the children.

External factors were carefully controlled and monitored during the Southampton study. Parents were asked to cut out all additives in the children’s diet during the study. Compliance with the diet was monitored by the parents writing a diary indicating how many of the drinks the children were consuming, as well as accounts of any slip up’s when the children may have consumed additives in other foods. The behaviour of the children was assessed using a range of different measures. Weekly assessments were made, using a standardised rating system, by parents and teachers as well as independent assessors who observed the children three times a week. The older children were additionally assessed by using a computer-based attention task. The attention to detail in the study has produced conclusive results that the government and food producers cannot ignore.

While this study supports cutting out certain additives, Dr Andrew Wadge a chief scientist from the Food Standards Agency says we need to remember there could be other factors contributing towards hyperactivity in children such as; possible genetic reasons, or social factors including the children’s environment and upbringing. Due to these possible other influences Professor Jim Stevenson from Southhampton University; the author of the Study, suggests parents should not think simply cutting out additives will prevent hyperactivity. However he adds avoiding additives is something parents and children can do, which may well have a positive effect on behaviour.

The Southampton study has certainly brought the issue of additives in foods into the public arena again. However shouldn’t we be looking at banning these additives if they clearly can have such a damaging affect? The Food Standards Agency have been criticised for not acting on the study and proposing a ban on the additives involved, instead they have presented the research to the European Food Safety Authority and have agreed to wait for them to make a decision on whether to ban the additives in the study.

They have however revised their information on food additives which can be found at Food Standards Agency - Homepage Also in October of this year they held a meeting where groups such as the British Medical Association, the Food and Drink Association, and the Nutrition Society sat alongside representatives from Marks and Spencer, Morrisons, and Somerfield to discuss further action that could be taken to provide advice to parents on avoiding additives. As consumers are becoming more concerned about what goes into the food they buy, food manufacturers are taking note, and now producing a wide range of foods which claim to be additive and preservative free.

Many studies, including the Southampton study, have supported the claims that taking a dietary and nutritional approach to ADHD and hyperactivity is well worth trying. If your child is hyperactive, instead of trying the drug treatment route first, looking at their diet, and cutting out food laden with additives may well have a positive effect on children’s behaviour. With a wide range of foods claiming to be additive free this is now easier to do. One added benefit of taking this approach is it may result in children and parents eating a healthier diet. Eating an all round healthy diet and getting all the important nutrients from food, can put a stop to many health problems, and is vital to help children grow and develop. Next week I will investigate the claims that certain foods can help or aggravate hyperactive behaviour.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates