Health Info

Contents

Cold Sores
Cold and Flu
Fatigue and Tiredness
Hayfever
Headache
Insomnia
Men’s Health
Premenstrual Syndrome
Stress
Type 2 Diabetes
Urinary Tract Infection

Cold Sores

Treatment and Herbal and Nutritional supplements for Cold sores

Ice or cold sore creams can be soothing on the blisters. Aciclovir cream works best when applied to the blister at the earliest stages of cold sore development, when the area is tingling. Povidone-iodine ointments (commonly known as Betadine) can be dabbed onto the cold sores and may reduce symptoms in some people. Decreasing your intake of chocolate, peanuts, seeds and almonds (which are high in the amino acid Arginine) is recommended with a cold sore outbreak. You can also supplement with:


Lysine

• An essential amino acid that helps reduce the frequency, severity and duration of cold sore outbreaks by inhibiting the growth of the Herpes Simplex virus.
• Used to prevent and treat cold sores, as well as help with shingles and chicken pox.
• Up to 4g/day of Lysine during an infection can be taken

Echinacea

• Stimulates the immune system and builds resistance to viral, bacterial and fungal infections

St John’s Wort

• Supports the nervous system and the management of anxiety and stress disorders
• Its antiviral action can assist in reducing the frequency and severity of cold sore episodes

Zinc

• Helps maintain a healthy immune system
• Assists with healing and skin health

Vitamin C

• Helps maintain a healthy immune system
• Assists with healing and skin health

B complex

• Provides support to the nervous system, especially in times of stress

Prevention of Cold sores

• Avoid kissing as soon as you feel the first tingling or, when a blister appears until the sore has completely healed.
• Don’t share drinking glasses
• Avoid oral sex

Cold and Flu

Treatment and Herbal and Nutritional supplements for Colds/Flu

Colds/Flu are described as self-limiting which means they ‘run their course’ as your immune system detects and eradicates the infection. Antibiotics do not help people with colds/Flu because they are only effective against bacterial infections, and colds/Flu are viral infections. Popular over-the-counter remedies help to relieve symptoms temporarily, but they do not cure the infection. Rest, drink lots of water, stay warm and avoid spreading the infection to others. Inhaling steam may help to keep secretions loose and easier to expel. Many people complain about catching things ‘all the time’ and getting ‘whatever is going around’.

By using herbs such as Andrographis, Golden seal, Echinacea and Garlic in combination with Vitamin C, Zinc and other nutrients daily, you can assist with the relief of symptoms, the cause of the infection, and the support of the immune system to help build-up resistance to infections. In a healthy immune system, a cold should not last more than 10 days. When using natural remedies, do not expect immediate relief as natural remedies won’t suppress the symptoms as some over-the-counter medications will, but the cold will generally be shorter lived – especially if you start supplementation within the first 24-48 hours of initial symptoms.


Vitamin C

• May improve immune function and decrease the incidence of common colds
• Reduces symptoms and duration of colds and upper respiratory tract infections

Zinc

• Helps maintain a healthy immune system
• Helps relieve mucous congestion
• Reduces the severity and duration of the common cold

Andrographis

• Used for centuries in Ayurvedic medicine to reduce frequency and severity of colds and upper respiratory tract infections
• Clinical trials have shown Andrographis helps relieve symptoms of tiredness, sleeplessness, sore throat, cough, nasal secretion, headache, earache, and coughs.

Echinacea

• Stimulates the immune system and builds resistance to viral, and bacterial infections
• Reduces severity and duration of colds and upper respiratory complaints

Garlic

• Nature’s antibiotic – supports the immune system and useful for bacterial, viral and fungal infectionsUsed to treat mucous congestion, productive coughs, colds, upper respiratory tract infections

Fatigue and Tiredness

How can you get more energy?

There are many different ways you can boost your energy levels. However, always see your doctor to make sure that your fatigue isn’t caused by an underlying medical problem.

• Get active as a sedentary lifestyle is a known cause of fatigue and exercise has been shown to reduce blood pressure, help to maintain a healthy weight, and reduce depression and anxiety
• Learn how to relax by experimenting with different relaxation techniques until you find one or two that work for you
• Coffee and sugary foods and drinks may give you an initial burst of energy however over the long term actually work to decrease your energy levels
• Drink at least 6 to 8 glasses of water every day, especially first thing after not having anything to drink during 8 hours of sleep
• Eat regular fresh meals and don’t skip breakfast
• Get a good nights sleep
• Try relaxation exercises
• Don’t smoke as the carbon monoxide in cigarette smoke reduces the amount of oxygen available in the blood

Diet and lifestyle

• A fresh food diet, avoiding processed foods may help increase energy levels. A great tip is to not overeat as large meals can drain your energy.
• Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly. This will result in more constant blood sugar and insulin levels.

Exercise

• Regular exercise, even though you may feel tired after doing it, actually boosts energy levels long term. According to an article published in the journal Psychotherapy and Psychosomatics, lowintensity workouts for 20 minutes three times a week reduces fatigue by 65 percent and is associated with a 20 percent increase in energy levels.

Multivitamin

• It is important to supplement with a broad spectrum multivitamin and mineral to help overcome any nutritional deficiencies that may be causing low energy.

B Vitamins

• B vitamins support the nervous system and assist with energy production in the body and help maintain cognitive functions such as normal mood and memory. Most of the B vitamins are involved in some way in the conversion of energy from food. Many elderly people have an additional requirement for B vitamins because of lack of dietary supply. Vitamin B levels can be diminished by the consumption of tea, coffee or alcohol.
• Vitamin B1 is essential for the breakdown of glucose, the brain’s principle source of energy. It plays a role in the maintenance of memory, mood and attention in healthy people and is involved in energy production in the body.
• B1 supplementation may also assist recovery from exercise induced fatigue. B5 is essential for the production of adrenal hormones thereby playing a part in the body’s ability to react to stress and facilitate energy production.

Magnesium

• Magnesium is involved in the metabolism of sugar and its conversion to energy and is a cofactor for several of the enzyme systems responsible for cellular energy.

Chronic Fatigue Syndrome

Chronic fatigue syndrome is different to general low energy and refers to long standing severe and disabling fatigue without a proven physical or psychologic cause. The cause of chronic fatigue syndrome remains unknown and controversy exists as to whether there is a single cause or many causes and whether the cause is physical or psychologic. Some evidence suggests viral infections, abnormalities of the immune system, allergies (about 65% of people with chronic fatigue syndrome report previous allergies), hormonal abnormalities, low blood pressure, decreased blood flow to the brain, and lack of certain nutrients in the diet all may be contributing factors.

Hayfever

How can you prevent hayfever?

Prevention of exposure to the allergens is an important part of hayfever control and there are several things you can do to help. Pollen counts are highest before 10 a.m. and after sunset so stay indoors at these times. Have a shower or wash your hair before going to bed at night to remove pollen. It is best to dry clothes inside, either in a dryer or on a line. As pollen can collect in your home dust and vacuum often. Polluted air and chemicals can exacerbate hayfever so reduce exposure to sprays, tobacco smoke, bleach, car exhaust fumes, polishes, cleaning fluids, fresh paint and detergents.


Diet and Lifestyle

During a hayfever attack, elimination of the common food allergens such as milk, wheat, eggs, citrus, corn, and peanut butter is recommended. Some particularly sensitive people may need to consider environmental controls such as air filtering, removal of carpet, drying out damp areas to remove mould, pet removal and bed linen dust mite control.

Horseradish

Horseradish has antimicrobial properties and is effective for eliminating excess mucus in the respiratory system. For nasal congestion, whatever the cause, horseradish may be a helpful and natural approach, helping to break down mucus and expel it from the body. When taken with garlic, it is beneficial in the treatment of both sinusitis and hayfever.

Garlic

Garlic is often referred to as Nature’s Antibiotic. It supports the immune system and is used for the treatment of bacterial, viral and fungal infections. Allicin is one of the effective antibacterial components in garlic. Traditionally, garlic has been used to treat mucus congestion and in the management of upper respiratory tract infections.

Vitamin C

Vitamin C is useful for the symptomatic relief of allergies and hayfever as it may help lower histamine levels, help reduce histamine symptoms and help to detoxify histamine. It may also assist in the management and symptom relief of allergic rhinitis.

Fenugreek

Fenugreek has a soothing effect on mucous membranes and helps to break up mucus congestion. Fenugreek also helps to relieve upper respiratory tract and irritation.

Marshmallow

Marshmallow roots are traditionally used in Ayurvedic medicine from India to soothe and relieve irritation on mucous membranes. This makes it very useful for relieving inflamed nasal passages and throats. Marshmallow root has an expectorant action which means that it assists in the removal of mucus from the throat and lungs to relieve respiratory catarrh.

Headache

How can you prevent headaches?

Most people can feel much better by making simple lifestyle changes and learning ways to relax thus avoiding the overuse of medications. The first step is to try to identify a cause. Look out for poor posture or sitting position or situations where you might be getting any neck or back strain. If stress is a contributor you will often find you have fewer headaches, or can avert one, with relaxation exercises like progressive muscle relaxation, meditation, massage or light exercise. Regular exercise improves circulation whilst reducing stress and muscle tension. Drink plenty of water to prevent headaches caused by dehydration. Reducing consumption of alcohol and caffeine containing drinks may also help prevent headaches. Missing meals is often a cause of headaches so make sure you are eating regularly.


Diet and lifestyle

Food can be a significant factor in the onset of headaches, particularly in children and adolescents. Chemicals such as tyramine (found in cheese), phenyl ethylamine (found in chocolate), tyrosine, monosodium glutamate (MSG), aspartame, caffeine, sulphites, nitrates (found in processed meats) and histamine (found in wine and beer) seem to trigger a headache or migraine. Keeping a diet diary may help you identify a pattern that pinpoints a food or food group that may cause your headaches. If so, see if avoiding these foods has any effect.

Relaxation

There is much support for the use of relaxation therapies in the treatment of tension headaches and migraine. A recent review of these relaxation methods revealed a 35–50% reduction in migraine and tension type headache, which rivals the effectiveness of many commonly prescribed pain relief medications. Children and teenagers may also be responsive. Many recommend these relaxation techniques be used as part of first line treatment for headache because of their safety and their lack of negative interaction with other therapies.

Magnesium

Several studies have found low magnesium levels in the blood and tissues of migraine patients. Magnesium plays an important role in the conduction of nerve impulses and muscle contraction and may assist in the management of migraines which can be caused by stress. Stress may increase dietary requirements for magnesium. Foods that are considered high in magnesium are nuts, legumes, green leafy vegetables, whole grain cereals and some seafood like halibut.

Feverfew (Tanacetum parthenium)

The herb Feverfew may help decrease the frequency and intensity of migraine attacks. It has been traditionally used for thousands of years for the treatment of a range of conditions including migraine, headaches, arthritis and fever.

Insomnia

How can you improve sleep?

The treatment of insomnia depends on its cause and severity. Unfortunately for some of us we may never know what caused our insomnia and hence cannot prevent re-occurrence. If insomnia results from another disorder, treatment of that disorder may improve sleep. For most people who have insomnia, some simple changes in lifestyle, such as following a regular sleep schedule, can improve sleep.


Lifestyle

Avoid common pitfalls such as having caffeine containing foods like coffee, tea, cola drinks or chocolate before bed. A regular pattern of activities before bed can set the mood for sleep. This routine should be followed every night, at home or away.

Go to bed at the same time each night and, more importantly, get up at the same time each morning, even on weekends.

The bedroom should be kept dark and quiet and not too warm or too cold. If noises disturb sleep, wearing ear plugs, using a white-noise machine or a fan may help. Do not eat, read, watch television or other activity associated with wakefulness in the bedroom. Avoiding too much mental stimulation during the hour or so before bedtime can also help.

Diet

Hunger can interfere with going to sleep. A light snack, especially if warm, can help. Food and beverages that contain alcohol or caffeine (such as coffee, tea, cola drinks, and chocolate) can interfere with sleep, as can appetite suppressants and diuretics. These substances should not be consumed, especially near bedtime. Drinking alcohol in the evening can cause early morning awakenings.

Exercise

Exercise can help people fall asleep naturally. However, exercise late in the evening can stimulate the heart and brain and keep people awake.

Supplements

A new milk protein hydrolysate called Lactium that contains a bioactive peptide may help alleviate stress associated with insomnia. Plant extracts have been used for centuries in traditional medicine. Zizyphus from the red date has been used in traditional Chinese medicine for its mild sedative action, to calm the nerves and mind, thus helping a healthy sleep and relieving insomnia. Herbs such as valerian, hops, withania and passionflower may help to relax and promote a sound sleep. Many natural medicines for sleeplessness help calm the nervous system and are particularly beneficial for emotional worriers. Many sleep aids require a doctor’s prescription. Natural solutions do not have many of the common side effects found in sleep medications.

Mens Health

Do you need to get healthy?

One of the biggest health risks that men face as they age involves problems with their prostate gland. As some problems with the prostate may be quite serious, it is advisable to have a doctor determine the precise nature of the prostate problem. The most common prostate complication is the enlargement of the gland known as benign prostatic hyperplasia (BPH). BPH is characterised by increased frequency of urination, night time awakening to empty the bladder, and reduced flow. While there are medications available for the treatment of medically diagnosed BPH, they can have undesirable side effects. The good news is that there are some natural ways to relieve this inconvenient and often embarrassing condition. Erectile dysfunction (ED) is another health problem that many men face as they age. ED is treatable and general health and wellness play a major role in determining virility. Men with ED often have cardiovascular risk factors such as diabetes, high blood pressure, smoking, and high cholesterol. Controlling these risk factors with lifestyle changes may improve ED.

How can you prevent these conditions?


Lifestyle

BPH progression may be halted and possibly reversed with appropriate lifestyle choices and selected natural remedies. There are many ways in which you can assist your body to reduce the symptoms of BPH. The first step to consider if you have ED are any causative lifestyle factors that may readily be eliminated such as high blood pressure, stress, cigarette smoking, poor diet, lack of exercise and alcohol consumption.

Diet

Recent research has found that a diet low in fat and red meat and high in protein and vegetables may reduce the symptoms of BPH. Obesity is a strong risk factor for ED so it is important to maintain a healthy weight as you age.

Exercise

Research shows exercise improves both cardiovascular disease and ED. The beneficial effects of exercise have also been demonstrated in men who could run 10 km the fastest having much lower risk of prostate enlargement.

Zinc

Zinc is a mineral that is vital for the health of the male reproductive system and is perhaps the most important nutrient for sexual function. Most men are unaware that alcohol consumption increases zinc excretion and may lead to zinc deficiency.

Saw Palmeto

The berries of this palm tree have been used for centuries in traditional North American medicine as a male tonic, for libido enhancement and for the relief of prostate related conditions. More recently, clinical studies have demonstrated the effective role that saw palmetto may play in managing medically diagnosed BPH. Improvements in those taking saw palmetto were comparable to those seen in men taking a prescription medication for BPH.

Tribulus Terrestris

This herb has a history of use for the enhancement of male sexual function and as an aphrodisiac and tonic in the traditional Ayurvedic medicine of India.

Lycopene

Lycopene has an antioxidant action which decreases the risk of cell damage attributed to free radicals. A recent pilot study showed that lycopene stopped prostate enlargement when placebo didn’t and reduced BPH symptoms. Aging is associated with a gradual decline in levels of lycopene and it has been shown that the elderly have an additional need for it.

Multivitamins

A good men’s multivitamin should contain vitamins, minerals and herbs such as saw palmetto, tribulus terrestris and lycopene that support the unique lifestyle and nutritional needs of today’s modern man. A good supplement will be designed to assist the body’s normal functions providing concentrated nutritional substances to help men maintain general health and wellbeing.

Premenstrual Syndrome

How can you help alleviate the symptoms of PMS?

While menstruation is a natural, normal aspect of female fertility, there’s no reason not to take steps to minimise the troublesome symptoms that come with it. Diet and lifestyle can heavily influence PMS symptoms. It has been well demonstrated that women who regularly exercise, drink alcohol and caffeine in limited quantities, eat lots of vegetables and fruits, and consume fish with omega-3 fatty acids, are less likely to suffer severe PMS related symptoms. For most women who have mild to moderate symptoms, exercise and stress reduction techniques such as meditation or relaxation exercises help relieve the nervousness and agitation. Reducing the intake of caffeine (including chocolate) may also help.


Diet and lifestyle

A number of dietary factors are known to reduce the action of the high oestrogens by blocking oestrogen attachment to its receptors and hence reducing its action on cells. These dietary measures include increasing the consumption of plant foods (vegetables, fruits, legumes, whole grains, nuts and seeds), reducing saturated and polyunsaturated fats and sugar intake, and increasing the consumption of soy foods and essential fatty acids (from fish, flax and monounsaturated sources).

Evening Primrose Oil

The oil of the evening primrose seed is rich in gamma linolenic acid (GLA). GLA is essential for the body to make hormone-like compounds called prostaglandins. The prostaglandins produced by evening primrose oil have anti-inflammatory effects which may help prevent the formation of inflammatory hormones that can cause the abdominal pain of PMS.

Omega-3 Oils

Consuming a good balance of omega-3 fatty acids is integral to the health of all women. These essential fatty acids are vital for a slew of important jobs including regulating metabolism, distributing nutrients throughout our bodies and producing antistress and sex hormones in the right quantity, which is especially important for the prevention of PMS. The body also uses these omega-3 fatty acids to create prostaglandins. These prostaglandins are especially beneficial as they assist in the production of hormones and soothe various PMS symptoms. Ensuring your diet supports optimal prostaglandin production can have great health benefits.

Pyridoxine (Vitamin B6)

Vitamin B6 aids in the formation of several neurotransmitters and is needed to make serotonin, melatonin and dopamine, and is therefore an essential nutrient in the regulation of mental processes and possibly mood. Vitamin B6 may help to relieve PMS symptoms including mood swings, irritability, tiredness, and fatigue.

Magnesium

The mineral magnesium may be particularly beneficial in helping relieve the tension and irritability associated with PMS. Stress itself increases dietary requirements for this mineral as it plays an important role in the conduction of nerve impulses and muscle contraction. The pain and cramping associated with PMS may also be relieved with the antispasmodic effect of magnesium supplementation.

Calcium

Taking calcium supplements (1,000 milligrams a day) has been found to lessen the physical and emotional symptoms of PMS, and also to relieve mild fluid retention, and breast and menstrual pain.

Vitex Agnus Castus

Vitex Agnus Castus is an ancient herb that helps to regulate and balance hormones and to relieve the symptoms associated with PMS. It has been used medicinally since at least 450BC, when it was recorded as having been recommended by the Greek Doctor Hippocrates. By regulating the menstrual cycle, Vitex assists in normalising abnormal hormonal fluctuations which may cause breast tenderness, tiredness, cramping, irritability, moodiness, headaches, bloating and fluid retention. This herb is also used in traditional medicine to relieve heavy or irregular periods.

Stress

How can you prevent stress?

The aim of treating stress is to enhance your body’s resistance to life’s stressors and eventually to remove them.


Diet

A diet of mainly fresh unprocessed whole foods that is high in fibre and low in simple sugars is recommended. It is important to reduce internal stressors (things that may be placing stress on your body from the inside) such as food allergies and intolerances. Your health practitioner may assist you with this by placing you on an elimination diet.

Exercise

Exercise has a remarkable effect on our nervous system. It is one of the most reliable ways to rapidly reduce your feelings of stress and also to offset the damaging effects of stress on your body. Part of the well-known benefits of exercise on our heart and vascular system is due to exercise reducing the stress induced adrenal chemicals that contribute to heart stress.

B Complex

B group vitamins are important to help the body cope with stress, strengthen the nervous system and support the adrenal glands. They may also help maintain cognitive functions such as normal mood and memory. Vitamin B5 is essential for the production of adrenal hormones which play an important role in the body’s reaction to stress. Vitamin B6 aids in the formation of several neurotransmitters and may help in regulation of mental processes and possibly mood.

Magnesium

Magnesium is required for the active transport of ions like potassium and calcium across cell membranes. Through its role in ion transport systems, magnesium affects the conduction of nerve impulses, and muscle contraction. Stress may increase dietary requirements for magnesium.

Ginseng

Both Siberian and Korean Ginseng have long been used to help the body adapt to mental and physical stress and increase energy levels building general vitality.

Type 2 Diabetes

How can you prevent diabetes?

Type 2 diabetes may be significantly reduced with appropriate lifestyle choices.

Diet

Eat a low glycaemic load diet. A diet of mainly fresh unprocessed whole foods is recommended with an emphasis on low glycaemic index carbohydrates and fibre. Information on a low glycaemic load diet is readily found in books and on the internet.

Exercise

One of the best ways to reduce insulin resistance is to work out your muscles. An increase in muscle mass and decrease in fat mass will help to dramatically decrease diabetes complications. For people with type 2 diabetes, doctors also recommend getting 30 to 60 minutes of moderate intensity aerobic exercise like brisk walking at least four times weekly.

Weight Loss

Losing as little as five to ten percent of your body weight can reduce insulin levels and blood pressure, and decrease your risk of diabetes. Body fat that accumulates in the stomach area is more of a health risk than body fat that builds up in the buttocks and thigh areas. For this reason, your waist circumference provides valuable information about your risk for heart disease, high blood pressure, high cholesterol, and type 2 diabetes. Doctors consider a waist circumference too high if it is 94 centimetres or more in men, or 80 centimetres or more in women.

Stress

Stress has a negative influence on insulin function and fat distribution due to the stress hormone cortisol. A number of studies have demonstrated that people with elevated level of blood cortisol caused by chronic stress are more likely to develop abdominal obesity, insulin resistance, and blood fat abnormalities leading to cardiovascular disease and type 2 diabetes.

Smoking

Smoking cigarettes increases insulin resistance and significantly exacerbates the health outcomes of type 2 diabetes. It also dramatically escalates your risk of cardiovascular disease. Talk to your doctor if you need help kicking the cigarette habit.

Urinary Tract Infection

How can you prevent UTI?

Therapy involves enhancing the flow of urine by drinking plenty of fluids. The flushing action of the urine washes many bacteria out of the bladder. The body’s natural defences eliminate the remainder of the bacteria. Antibiotics are commonly used to treat symptoms however, you can take preventive measures by using natural antimicrobial herbs and reduce the risk of bacteria adhering to the lining of the bladder using Cranberry.


Lifestyle

Cystitis often occurs in the hours or days after sexual intercourse and one of the preventive measures for this is for the woman to urinate immediately after having sex. When they go to the toilet, women should always wipe the toilet tissue in a front to back direction. If they wipe the other way they risk contaminating the urethra with faecal matter. Young girls should be taught toilet hygiene from an early age.

Cranberries (Vaccinium macrocarpon)

Cranberry is undoubtedly the best known natural substance for the reducing the risk of cystitis. The herb works by acidifying the urine, inhibiting the ability of bacteria to adhere to the lining of the bladder and urethra, and are washed away in the urine. Many cranberry juice drinks add sugar due to the sour flavour of the cranberry fruit. If you wish to avoid a high sugar intake, it is possible to use a high strength cranberry capsule preparation. Cranberry’s deodorising properties may prove beneficial in disguising urinary odour if leakage occurs.

Golden Seal (Hydrastis canadensis)

Golden Seal is an antimicrobial herb that may provide symptomatic relief from bacterial infections. Golden Seal exhibits mild antibiotic properties. It has antimicrobial activity against bacteria, protozoa and fungi and assists in the treatment of symptoms associated with inflammation or infection. It is not recommended for use by pregnant or lactating women.