NaturNatural Medicine Magazine - April 2011-TV PDF

HERES HOW TO
STRESS LESS
CHILDREN
AND THEIR
HABITS
CARBS &
STARCHES
WHAT'S THE
DIFFERENCE?
YOU CAN AGE
GRACEFULLY!
MOVEMENT
AS MEDICINE
- QIGONG
HAIR
MINERAL
ANALYSIS

INFLAMMATION
The ultimate
guide to
healthy
living
APRI L 2011 I SSUE 70
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OPTIMISE YOUR
IMMUNE
HEALTH
CHOCOLATE
COFFEE
- THE GOOD, THE BAD
AND THE UGLY
FRIEND AND FOE
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i70_WEB DPS.indd 2 3/14/11 4:16:36 PM
i70_WEB DPS.indd 3 3/15/11 1:26:06 PM
contents
natural
nutrition
34 EXPERIENCING TOFU
By Dr Dieter Lske
38 CHOCOLATE AND
COFFEE the good,
the bad and the ugly
By Glenn Ashton
44 CARBOHYDRATES
AND STARCHES
whats the difference?
By Lela Rabie
children's
corner
26 CHILDREN AND THEIR
HABITS
By Ann Gadd
30 TEN TIPS TO HELP YOUR
CHILD SLEEP
By Daleen Totten
regulars

4 EDITORS LETTER
6 MEET OUR EXPERTS
8 NEWS & NOTES
16 KEEPING IN TOUCH
24 BOOK REVIEW
47 RECIPES
69 GIFT SUBSCRIPTION
84 SUBSCRIPTION
105 NEXT ISSUE
116 WEB PAGE
cover and section pages
photographer Malcolm Dare
art director Daleen Totten
make-up artist Colleen van Rensburg
model Fiona Brattle Ice Model Management
DPS Pearls provided by Beads & Gems, Cape Gate Regional Centre,
Tel 021 982 6760
2
|
www.naturalmedicine.co.za I S S UE 70 A P R I L 2011
improving
health
50 OPTIMISING IMMUNE
HEALTH
By Lee-Ann Van Den Berg
60 AGEING GRACEFULLY IN 8
EASY STEPS
By Daleen Totten
70 STRESS LESS
By Jenni Davies
77 WHAT YOUR DOCTOR
SHOULD BE TESTING
part 1 cholesterol
By Dr Kristian Leisegang
86 INFLAMMATION: BOTH
FRIEND AND FOE
By Dr Arien Van Der Merwe
i70_CONTENTS.indd 2 3/16/11 4:42:42 PM
natural
living
94 Qigong accessing the
healing power of the
universe
By Katja Abbott
98 SKin DEEP shopping
tips for safer skin
By researchers at the
Environmental Working Group
106 DAnCE inJURiES
By Dr Guy Ashburner
mind, body
and soul
122 USing EMoTion
ConSTRUCTiVELY
By Valerie Shayne
126 HEALing oUR EATing
HABiTS
By Dr Barbara Brennan
natural
remedies
112 THE PRooFS in THE
PoTASSiUM
By Sally-Ann Creed
natural
therapies
118 HAiR TiSSUE MinERAL
AnALYSiS
By Chamilla Sanua

|
3
cover stories
26 children and their habits
38 chocolate & coffee the good, the bad and the ugly
44 carbs & starches what's the difference?
50 optimise your immune health
60 you can age gracefully!
70 here's how to stress less
86 infammation friend and foe
94 movement as medicine Qigong
118 hair mineral analysis
contents
required as we age
i70_CONTENTS.indd 3 3/16/11 6:24:35 PM
editors letter
Most of us start the year with hopes and dreams of health
and happiness; however, more often than not by now we
have fallen back to our old habits. But its never too late to try again.
So lets use autumn as a health inspiration.
Autumn is the time of the year when cooler temperatures sweep
in over summers waning heat and the growing season comes to
full fruition before winding down to dormancy. Lets capture the
transforming magic in the air for this colourful, transitional space in
the year. Autumn is the perfect season to recharge.
The smells of autumn, the sights, sounds, touch and taste of autumn
can impact on our mood. What is your favourite autumn memory?
What is the most beautiful autumn sight you have ever seen? Do
you remember taking time to walk in the autumn leaves, collect
acorns or dry branches or even rewood? Can you use this time
of the year to become still and reect? Go for a crisp morning walk
near a stream or in a forest.
I recently found a recipe for an autumn rejuvenation soup, and
would like to share it with you. Its best not to cook the herbs and
even the garlic, but to add them fresh to the bowl when serving.
Of course, some garlic and most of the ginger can be included in
the soup pot.
i70_EDS_LETTER.indd 4 3/16/11 5:11:00 PM
about us
about us
postal PO Box 12602, Die Boord 7613
phone +27 21 880 1444
fax +27 21 880 0291
email info@naturalmedicine.co.za
EDITOR AND PUBLISHER DALEEN TOTTEN
daleen@naturalmedicine.co.za
GENERAL MANAGER & HEAD OF FINANCE
MARCO BERSELLA marco@naturalmedicine.co.za
COPY EDITOR
EMMA BUCHANAN
PROOFREADER
MARIJKE MAREE
CREATIVE DIRECTOR CATHERINE VAN DYK
SENIOR GRAPHIC AND WEBSITE DESIGNER
OLGA NIEUWENHUIZEN
SENIOR GRAPHIC DESIGNER LOUISE LOUW
BOOKKEEPER LYNETTE STRYDOM
NATIONAL ADVERTISING SALES MANAGER
ELEANOR VAN DER MERWE
eleanor@naturalmedicine.co.za
PUBLISHERS ASSISTANT AND SALES
REPRESENTATIVE CINDY NICOLSON
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YOLANDA ROSSOUW
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ZAYEEN DANIELS
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SUBSCRIPTIONS ADMINISTRATOR
MAYLENE ENGELBRECHT
maylene@naturalmedicine.co.za
OFFICE ASSISTANT
DAWN KLEIN
EDITORIAL BOARD
Professor Majid Ali, Dr Guy Ashburner, Glenn Ashton,
Dr Bernard Brom, Jacky Bloemraad-De Boer, Jacqueline
Brook, Sally-Ann Creed, Beryn Daniel, Dr Melodie de Jager,
Prof Nola Dippenaar, Andrea du Plessis, Heidi du Preez,
Dr Les Emdin, Sumayya Essop, Jill Fraser Halkett, Jeanne
Hardy, Ann Gadd, Dr Raoul Goldberg, Paul Jacobson,
Hannah Kaye, Dr Kristian Leisegang, Dr Frances le Roux,
Dr Kevin Lentin, Dr Barbara Lewis, Dr Adolf Lowies, Chantal
Meijer, Dr Frank Mller, Carol Murrell, Rev Dr Alex Niven,
Dr David Nye, Dr Sandi Nye, Adele Pelteret, Lela Rabie,
Margaret Roberts, Chamilla Sanua, Prof WJ Serfontein,
Valerie Shayne, Lee-Ann van den Berg, Frances van Reenen,
Dr Arien van der Merwe, Dr DP van Velden, Mandy Young
Natural Medicine is dedicated to providing
information to practitioners and the general public
interested in all aspects of healthy living. All articles
are written objectively by professionals with practical
experience in their subjects. Although advertisements
are placed within articles, the authors do not
necessarily endorse those products.
Autumn
Rejuvenation
Soup
By Bethany Argisle as published
in The New Detox Diet
Serves 2, can be adapted for more
3 cups spring water
1 tablespoon chopped ginger root
1 - 2 tablespoons miso paste
1 - 2 stalks green onion, cilantro, chopped
and added to taste
1 - 2 pinches cayenne pepper
2 tablespoons extra virgin olive oil
Juice of half a lemon
Boil water. Add ginger root. Simmer for 10 minutes. Stir in miso
paste to taste (do not allow miso paste to boil). Turn off heat.
Then add green onion, cilantro, cayenne, olive oil and lemon juice.
Remove from stove and cover to steep for 10 minutes. You may
vary ingredient portions to satisfy your palate. Alternative ingredients
include chopped celery, green zucchini, carrot, Italian parsley and/
or fresh basil.
|
5
I LOVE IT!
MIELE VACUUM CLEANER
I have been using Miele vacuum cleaners in my home and ofce for about
16 years. A must-have for allergy and asthma sufferers is the Medicair,
with its superior cleaning power, automatic hygiene shutter and active
HEPA lters that retain 99.5% of particles collected. Its ergonomically
designed for use on oors, carpets and mattresses. Not only is Mieles
product range outstanding, their reliable and consistent service
and client support exceed expectations every time.
Other vacuum cleaners in the Miele range include:
The cat and dog range great for households with pets
Parquet & Co - Suitable for wooden oors
Upright vacuum cleaners - In both cat & dog
and standard household use
Standard vacuum cleaners - suitable for
all oor types
All include the excellent lter systems
Miele is renowned for.
i70_EDS_LETTER.indd 5 3/16/11 5:13:47 PM
6
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CONTRIBUTORS in this issue
JACKY BLOEMRAAD-
DE BOER
DR GUY ASHBURNER PROF MAJID ALI GLENN ASHTON DR BERNARD BROM JACQUELINE BROOK
BERYN DANIEL
SALLY-ANN CREED
SUMAYYA ESSOP
LEE-ANN VAN
DEN BERG
ADELE PELTERET LELA RABIE MARGARET ROBERTS
PROF WJ SERFONTEIN VALERIE SHAYNE
DR SANDI NYE
DR KEVIN LENTIN
DR DAVID NYE REV. DR ALEX NIVEN
DR FRANK MLLER CAROL MURRELL CHANTAL MEIJER DR BARBARA LEWIS
JILL FRASER HALKETT PAUL JACOBSON HANNAH KAYE JEANNE HARDY ANN GADD DR RAOUL GOLDBERG
ANDREA DU PLESSIS HEIDI DU PREEZ DR LES EMDIN PROF NOLA DIPPENAAR DR MELODIE DE JAGER
MANDY YOUNG DR ARIEN VD MERWE DR DP VAN VELDEN FRANCES VAN REENEN
DR ADOLF LOWIES
DR KRISTIAN LEISEGANG
DR FRANCES LE ROUX
CHAMILLA SANUA
KATJA ABBOTT DR BARBARA BRENNAN JENNI DAVIES
panel
experts
DR DIETER LSKE
Our authors do not receive any f inancial reward for their considerable efforts
in contributing to Natural Medicine. They are motivated solely by generosity of
spirit and a passion to further the cause of healthy living.
i70_EXPERTS_V2.indd 6 3/16/11 4:16:28 PM
about us
A warm thanks to the following
companies for donating products for our
author gift packs.
PUBLISHER Natural Medicine is published monthly by
DREAMCATCHER PUBLICATIONS CC
daleen@naturalmedicine.co.za

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DISCLAIMER
The views expressed in this publication are those of the authors
and not necessarily those of the editor, sponsors or publisher.
While every effort has been made to ensure that the contents
of this publication are both accurate and truthful, the pub-
lisher and editor accept no responsibility for inaccurate or
misleading information that may be contained herein. The
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Natural Medicine is protected under the Copyright Act. No
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permission in writing from the publisher. Be sure to consult
your doctor before you embark on any self-medication
programme. Holistic remedies can be potent.

MISSION STATEMENT
Our aim at Natural Medicine is to integrate the most successful
approaches to health maintenance, disease prevention and
the treatment of chronic ill health. Health maintenance and
disease prevention must include care of the environment, the
land, the water and the air.
www.naturalmedicine.co.za I S S UE 70 A P R I L 2 0 1 1
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7
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i70_EXPERTS_V2.indd 7 3/16/11 1:07:13 PM
8
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news
& notes
HEAD LICE
Head lice infestation is a problem that affects many
schools at various times of the year. Contrary to popu-
lar belief head lice prefer clean hair, so infestation is not
based on socio-economic status. What is it about these
little creatures that makes them cause such havoc once
they are discovered?
Infestation with head lice most commonly occurs when
children are in direct contact with one another or share
brushes, hair bands, hats and so on. The minute parasitic
crawling insects attach themselves to the hair shaft, close
to the scalp, where they breed, lay their eggs (commonly
known as nits), and feed off their hosts blood. They arent
dangerous, but cause an irritating itch.
Adult lice have an average lifespan of about 30 days. A fe-
male louse lays between 50 and 100 eggs in her lifetime,
and heavy infestation makes the head become extremely
itchy. Continuous scratching may lead to secondary infec-
tion.
Unfortunately brushing will not remove head lice. When
children are in close contact with one another it is impor-
tant to treat all of them at the same time. Its essential to
use products that are as natural as possible, to avoid ap-
plying poisonous substances directly to your childs scalp.
i70_NEWS.indd 8 3/16/11 12:04:52 PM
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i70_NEWS.indd 9 3/16/11 3:43:56 PM
10
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news
& notes
Fish Oil May
Help SoMe Heart
Failure patientS
For heart failure patients whose condition is con-
trolled with standard care, omega-3 fatty acid
supplements appear to improve their condition
even more, a small study suggests.
Adding n-3 polyunsaturated fatty acids, even in
patients that had a major improvement [on stand-
ard treatment], showed a further improvement in
heart function and exercise capacity, said study
co-author Dr Mihai Gheorghiade, a professor of
cardiology at Northwestern Universitys Feinberg
School of Medicine in Chicago.
This shows that even in patients who respond
to therapy, we can make them much better, he
added. This opens the door for the potential of
a natural therapy so-called macronutrients in
the management of heart failure.
Blood oxygen levels increased by 6.2% in the
omega-3 patients and decreased by 4.5% in the
placebo patients. Plus, exercise time went up by
7.5% in those receiving supplements while it
went down by 4.8% in those receiving placebo.
The report is published in the 5 January 2011 online edi-
tion of the Journal of the American College of Cardiology.
Omega-3 fatty acid supple-
ments seem to boost heart
function, study fnds
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i70_NEWS.indd 10 3/16/11 6:30:42 PM
NEWS & NOTES
Keep your
glucose meter
uncompromised!
A blood glucose meter is key
to helping a diabetic person
keep their blood sugar under
control.
However, the meter is worthless if it doesnt function
properly. The American Diabetes Association says
that the accuracy of these lifesaving gadgets can be
compromised if:
Themeterisdirty.
Themeterorteststripsarentstoredatroomtem-
perature.
Theteststripsaretooold.
Themeterisntcalibratedforthecurrentsetoftest
strips.
Thebloodsampleusedistoosmall.
Call: 080-34-22-38-37 or visit www.diabetes.co.za
Experience whats possible.
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0757 Natural Ad 95x210.indd 1 3/4/11 4:37:06 PM
Heart disease in sa
On page 4 of our March issue, the Editor mentioned the diffculty
in obtaining statistics pertaining to heart disease in South Africa.
Well, here is some good news:
A new informative website called yes2life has been launched
to educate South Africans on key health issues such as choles-
terol levels, increased body mass, long-term stress, smoking and
alcohol.
The site does not pull any punches and highlights the fact that
every day 195 South Africans die as a result of some form of
heart or blood vessel disease.
In some of South Africas population groups the reports reveal
that 7 out of 10 men and 6 out of 10 women over the age of 20
suffer from high cholesterol, and in people over the age of 45,
heart disease and stroke overtake HIV/AIDS as the leading cause
of death among South Africans.
For more information see www.yes2life.co.za
i70_NEWS.indd 11 3/16/11 4:46:44 PM
12
|
news
& notes
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Contains highly bio-available Calcium Bisglycinate

Added Vitamin D to maximise absorption
Bone-forming minerals and Magnesium AAC
NOW YOU CAN BUY PRODUCTS ONLINE!
www.biogen.co.za/shopping
www.biogen.co.za
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0018415_Biogen_Natural_MedicineFP.indd 1 2011/03/14 1:01 PM
Concentrates of fruit and vegetables taken as capsules
may reduce levels of markers of inammation and poten-
tially reduce the risk of chronic disease, suggests a new
study.
A micronutrient-dense concentrate including cherry, ap-
ple, broccoli, cranberry, orange, pineapple, spinach and
tomato was found to reduce levels of various inamma-
tory biomarkers by between 16% and 35%, according
to ndings published in Molecular Nutrition and Food
Research.
Chronic inammation has been linked to range of con-
ditions linked to heart disease, osteoporosis, cognitive
decline and Alzheimers disease, type 2 diabetes and
arthritis.
Although the long-term implications of these ndings are
currently unknown, the close relationship between chron-
ic inammation and poor human health suggests such a
juice concentrate is a benecial addition to the habitual
diet in support of human health, wrote the researchers.

The study subjects were randomly assigned to receive
capsules containing placebo, or fruit and vegetable juice
powder concentrate with or without additional berry
powders. The researchers used the commercial products
Juice Plus+ by NSA LLC, and the company also funded
the study. The fruit and vegetable juice powder con-
centrate contained acerola cherry, apple, beet, broccoli,
cabbage, carrot, cranberry, kale, orange, peach, papaya,
parsley, pineapple, spinach and tomato, while the added
berry powder included bilberry, blackberry, blackcurrant,
blueberry, cranberry, Concord grape, elderberry, raspber-
ry and redcurrant.
The results are consistent with the hypothesis that these
concentrates reduce inammatory load in healthy peo-
ple, stated the researchers.
Source: Molecular Nutrition & Food Research Published online ahead of print.
JUICE CONCENTRATES
SHOW ANTI-
INFLAMMATORY POTENTIAL
i70_NEWS.indd 12 3/16/11 1:35:29 PM
NEWS & NOTES
www.naturalmedicine.co.za I S S UE 68 F E B R UA RY 2011
|
13
BIOGEN
)RUWKRVHEHDXWLIXOWHHWKDQGVWURQJKHDOWK\ERQHV
0D[LPLVH\RXU
&DOFLXP$EVRUSWLRQ
Contains highly bio-available Calcium Bisglycinate

Added Vitamin D to maximise absorption
Bone-forming minerals and Magnesium AAC
NOW YOU CAN BUY PRODUCTS ONLINE!
www.biogen.co.za/shopping
www.biogen.co.za
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i70_NEWS.indd 13 3/15/11 1:33:12 PM
news
& notes
CONGRATULATIONS!
20 lucky subscribers have WON an African Extracts products
hamper worth R1 000 each. All winners have been notifed.
SubScribe, Save & Win!
See page 84 to subscribe and stand a chance of being one
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Watch out for more subscription give-aways and special offers
in each issue of Natural Medicine magazine.
Organic clOthing
14
|
I S S UE 67 J A NUA RY 2011
Kit yourself out with organic clothing and help
save the environment.
Being fashionably green is a cause that has
swept around the globe in recent years. And
what better way to preserve our beautiful
planet than to be a conscious consumer and
wear organic clothing?
It takes about 170 g of pesticide to produce a
standard T-shirt, so buying organic can keep a
measurable amount of toxins out of the soil
and off your skin. But that pesticide dose be-
comes even more disturbing when we realise
that most of the cotton plant minus what
gets spun into cloth ends up in our food sup-
ply in one way or another. Processed foods,
from biscuits to tinned tuna, often contain
cottonseed oil. Beef and dairy cows are fed
cotton straw, cottonseed meal, and the waste
from cotton gins. But because farmers grow
cotton mainly for its fbre, cotton escapes the
regulations applied to food crops. Many of the
chemicals in the pesticides sprayed on cotton
have been linked to cancer, birth defects, en-
docrine disruption and nervous system disor-
ders.
Switching over to organic cotton doesnt mean
a total wardrobe makeover. Start small with
socks, T-shirts and underwear and these
days you can do it in style. The same revo-
lution that brought organic cotton clothing to
high-end retailers such as Woolworths means
that theres no need to settle for frumpy, ba-
sic unbleached briefs and bras if you want to
wear eco-friendly underwear.
Choosing to buy organic clothing also offers
a way to wear your talk. The proof of your
eco-ethics lies about as close to home as you
can get.
i70_NEWS.indd 14 3/16/11 2:39:25 PM
|
15 14
|
NEWS & NOTES
SMOKING CAUSES HIGH
BLOOD PRESSURE IN
CHILDREN
If you smoke around your children, they could have high blood
pressure and be headed in an unhealthy direction for the future,
according to research reported in Circulation, the journal of the
American Heart Association.
The study is the rst to show that breathing tobacco smoke increas-
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Young children whose parents smoke have higher blood pres-
sure than those with non-smoking parents.
The study of more than 4 000 preschool children in Germany
is the rst to show that exposure to nicotine increases the
blood pressure of children as young as 4 or 5.
Since childhood blood pressure tracks into adult life, the re-
searchers said that youngsters exposed to cigarette smoke
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i70_ISRMT_QP.indd 1 3/16/11 9:41:57 AM
WHAT IS REFLEXOLOGY?
Reexology is a gentle art, a fascinating science, and an extremely
effective form of therapeutic foot massage. Now an established
form of natural healing in the Western world, it has grown out of
a much older system, Traditional Chinese Medicine (TCM), which
includes acupuncture and goes back several thousand years.
Reexology works on pressure points to stimulate the bodys
healing potential, mainly in the feet and using specic massage
techniques. Working on the premise that all organs in the body
have reexes in the feet and by stimulating these reexes we
are stimulating the body to heal itself, reexology maps the feet,
including the toes, as a mirror of our body organs. The goal is
the return of homeostasis a state of equilibrium or balance,
achieved by reducing tension and inducing relaxation. When the
body is relaxed, healing is possible.
Reexology aims to treat the body as a whole and to get to the
root cause of disease rather than treating symptoms. For best
results the patients participation is required.
i70_NEWS.indd 15 3/16/11 12:09:59 PM
keeping in touch . . .
letters@naturalmedicine.co.za
16
|
LYME DISEASE
Thank you for a wonderful magazine! I am hoping you may shed some light on tick
bite fever for me. I am a very healthy, 36-year-old yoga teacher who got tick bite fever
3 days ago. The rst evening, I had the usual symptoms of headache and aching body.
I woke up in the morning feeling ne. The second evening the symptoms returned, but not that
badly. The third evening there was no headache, just burning at the site of the bite and a swol-
len lymph gland. I was condent that my body was healing itself because Im healthy, limited
myself to fruits and vegetables during this time, and drank lots of water. However, I still have a
very swollen lymph gland and feel the need to lie down quite early in the evening. I am trying to
avoid antibiotics, but friends say its absolutely imperative that I take a course, or the symptoms
will return, often with complications. Is this true? Kind regards, Carol Bradbury
While medical experts may disagree on duration
and dose, most agree that early antibiotic treat-
ment can eradicate the disease. However, unfor-
tunately, people often suffer from Lyme disease
for years before discovering that they have it.
(Many Lyme-literate doctors believe that hidden
Lyme disease is responsible for many cases of
bromyalgia, chronic fatigue syndrome and
even rheumatoid arthritis.) Herein lies the rub,
because the longer you have Lyme disease, the
more entrenched your symptoms become
and the harder the disease is to treat with antibi-
otics. If I were you, I would have the blood test
and the antibiotic if the result is positive. If you
have a negative result, the result may be incor-
rect, and here are some alternatives to consider
just in case. If your symptoms worsen, do the
test again. Literally dozens of options exist. If you
know (or suspect) that you have Lyme disease,
youll need to do your homework to learn more
about the disease and nd the right doctor and/
or therapies for you. To get you started, heres a
review of the leading alternative treatments be-
ing used by Lyme-literate practitioners today.
Homeopathy
The homeopathic approach to treating Lyme
disease pays particular attention to the details
of patients symptoms: the time of day when
THE EDITOR REPLIES: Thank you for your in-
terest in our publication. I think your friends are
concerned that you may have contracted Lyme
disease (caused by a spiral-shaped bacterium,
called a spirochaete, carried in the gut of ticks).
The conventional diagnosis and treatment for
the disease goes something like this: a patient
gets bitten by a tick, develops a bulls-eye rash
(technically called erythema migrans), is diag-
nosed with Lyme disease after a positive blood
test, and is cured with a week or twos worth of
antibiotics.
Lyme activists disagree with every aspect of the
conventional diagnosis and treatment scenario.
According to the International Lyme
and Associated Diseases Society
(ILADS), less than half of all Lyme
patients remember a tick bite or
develop the classic bulls-eye rash.
In addition, the available tests are
unreliable: ILADS data show that
the standard screening test for
Lyme disease misses at least 35%
of all cases. And a week or two of
antibiotics is not enough. ILADS
says that any course shorter than
6 weeks results in a 40% relapse
rate.
i70_LETTERS_V3.indd 16 3/16/11 12:26:27 PM
keeping in touch . . .
fatigue sets in, for example, or whether their
joint aches improve when they apply heat or
when they apply cold. Medications are then
prescribed, based on the law of similars: the ill
person is given an extremely diluted amount of
a substance that would elicit the similar symp-
toms in a healthy person.
In order to access the full benet of the homeo-
pathic approach, look for a registered homeo-
path with some formal medical training.
For listings of homeopaths in your area, contact
the Homeopathic Association of South Africa:
PO Box 752347, Gardenview, 2047
tel. 086-111 4547,
fax 086-672 8417
e-mail info@hsa.org.za
website www.hsa.org.za
Nutrition
On your own, you can try essential fatty acid
supplements and co-enzyme Q10 to strength-
en your immune system and reduce fatigue,
aches and cognitive symptoms. Choose a
combination of omega-6, found in plant oils
like borage (Borago ofcinalis), evening prim-
rose (Ribes nigrum) and blackcurrant seed
(Cenothera biennis), and omega-3, found in
cold-water fatty sh and vegetable oils; and
select an omega-3 supplement that contains
1 000 mg of eicosapentaenoic acid (EPA).
Treatment guidelines developed by Dr Joseph
Burrascano Jr., a director of ILADS, recommend
four capsules per day of each fatty acid for 4 - 6
months. For co-enzyme Q10, try 200 - 300 mg
daily in two or three equal doses.
Electromagnetics
Many patients credit various forms of elec-
tromagnetic therapy for their recovery from
Lyme disease. This controversial therapy uses
a machine to generate various frequencies of
electromagnetic energy. In theory, the frequen-
cies destroy pathogens in the body while pre-
serving healthy tissues. Proponents explain it
as similar to an opera singer shattering crystal
NOTE:
If antibiotics are part of your treatment
plan, remember to include a probiotic
in your regimen to promote the growth
of healthy bacteria in the gut.
with a high note: the frequency of the sound
shatters the glass without affecting other ob-
jects in the room.
Electromagnetic therapy is based on the work
of Royal Raymond Rife, a scientist who stud-
ied electromagnetic energy in the 1930s. For
this reason, many of the machines available
today are referred to as Rife machines. Other
names for similar devices include Rife-Bare
and the electromagnetic environment monitor
(EMEM).
I wish you all the best.
|
17
18
|
keeping
in touch
DR KRISTIAN LEISEGANG REPLIES: Atrial
fbrillation (AF) is a condition that involves the
upper two chambers of the heart muscle (the
atria). Instead of a co-ordinated contraction of
this muscle, there is a sustained rapid and ir-
regular contraction that results in an irregular
pulse wave. It is the most common form of ir-
regular heartbeat (arrhythmia). Its sometimes
associated with underlying heart disease, but
in most cases the cause is not known. AF
tends to become chronic, and chronic AF is
associated with a very small increase in the
ALTERNATIVE TREATMENTS
FOR ATRIAL FIBRILLATION?
I have been diagnosed with atrial fbrillation and prescribed warfarin and Arycor.
What are the causes of this condition, and are there alternative medications? What
supplements are benefcial? Anton Bosch
risk of death. However, it is not generally life
threatening.
A common complication with AF is clot forma-
tion, increasing the risk of stroke. Blood-thin-
ning (anticoagulant) medications are used to
reduce this risk. Examples are aspirin, heparin
and warfarin.
Warfarin needs to be well controlled to en-
sure the correct dosage, as too high a dosage
leads to increased bleeding, so regular blood
testing must be done (using the international
normalised ratio or INR). It is also important to
reduce intake of vitamin K-rich foods, as these
can interfere with action of warfarin (as do nu-
merous other foods and medications, includ-
ing natural medicines). Arycor is a medication
used to reduce arrhythmias (anti-arrhythmic).
It is diffcult to advise on alternatives to war-
farin, as any treatment must be done in a
controlled setting under a qualifed, regis-
tered and competent practitioner. Supple-
ments with anticoagulation properties include
omega-3 fsh oils (not omega 6!), dong quai,
ginkgo biloba, garlic, ginger, vitamin E, coen-
zyme Q10, EGCG (an extract from green tea),
and N-acetylecysteine.
1
These also potentially
have dangerous interactions with warfarin, so
supplementation must be expertly supervised
if you are taking warfarin as well. More stud-
ies to determine the role of these compounds
and their interaction with other anticoagulants
are desperately needed.
1
Standardised ex-
tracts and dosages are essential if any beneft
is to be obtained from these compounds, and
this must be done under close supervision.
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Circulation: oxygenation of the
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Lymph drainage: decreases
lymph stagnation, enhances
lymph ow.
Cerebral function: improves
mental function & balances
awareness.
Stress and tension: relieves
the pain and stiffness in the
neck, shoulders and back.
i60 INVERSION QP(i57copychange).indd 1 5/18/10 2:38:12 PM
i62 INVERSION QP(i61).pdf 7/13/10 12:34:34 PM
18
|
|
19
LETTERS
THE EDITOR REPLIES: Biofeedback is a
technique using an instrument with elec-
trodes that measures bodily functions and
gives you information about them in order to
help train you to control them.
A monitor displays the results for both you
and the trained practitioner to see. A tone or
other sound may be used to let you know
when youve reached a goal or certain state.
While the practitioner describes stressful
situations and guides you through relaxation
techniques, you can see how your heart rate
and blood pressure change in response to
being stressed or remaining relaxed.
Biofeedback teaches you how to control and
change these bodily functions. By doing so,
you feel more relaxed and may be able to
help treat conditions such as anxiety, insom-
nia, tension and migraine headaches and uri-
nary incontinence.
Biofeedback is most often based on meas-
urements of brain waves (EEG), blood pres-
sure, breathing, heart rate, muscle tension,
skin conductivity of electricity, and skin tem-
perature. By watching these measurements,
you can learn how to alter these functions
by relaxing or by holding pleasant images in
your mind.
BIOFEEDBACK
What is biofeedback?
Kuvera
Hawthorn berry (Crataegus) may have anti-
arrythmic and anticoagulant properties, but
studies are lacking to support its use in atrial
brillation.
2
1. Mousa SA. Antithrombotic effects of naturally derived
products on coagulation and platelet function. Methods Mol
Biol 2010; 663: 229-240.
2. Dahmer S, Scott E. Health effects of hawthorn. Am Fam
Physician 2010; 81(4): 465-468.
Good day, February's was a great issue, as
usual. I especially want to compliment the
stunning photos. Please could we have male
models more often! Friendly regards, Su-Ann

QUANTUM BIOFEEDBACK ASSOCIATION SA
The Quantum Biofeedback Association South Africa is a voluntary association of
Quantum Biofeedback Professionals, working towards enhancing the quality and
standards of Biofeedback Therapists.
For more information please visit www.tqasa.co.za or phone 012 460 2653
THE NEXT GENERATION
Biofeedback is a process that enables an individual to learn how to change physiological
activity for the purposes of improving health and performance. The Indigo Biofeedback System is a drug free,
non-invasive, accurate assessment tool.
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i70_Quantum Alliance_QP.indd 1 3/15/11 8:27:11 AM
keeping
in touch
What are the symptoms of prostate
cancer? Are there alternative medi-
cines to treat or prevent prostate
problems? Edison
THE EDITOR REPLIES: Men with prostate cancer
may have no symptoms at all, but some have one or
more of the following symptoms:
a need to urinate frequently, especially at night
difculty in starting urination or holding back urine
weak or interrupted urine ow
painful or burning urination
difculty having an erection
painful ejaculation
blood in the urine or semen
frequent pain or stiffness in the lower back, hips or
upper thighs.
However, these may also relate to other health prob-
lems. Talk to your health care provider if you have or
have had any of these symptoms.
The work and research of Max Gerson is a good exam-
ple of alternative treatment. His valuable book Cancer
Therapy: Results of 50 Cases describes how he uses
a diet of mostly raw food and fresh vegetable juices
for cancer patients, with remarkably good results. It
seems that lycopene-rich fresh tomatoes also reduce
prostate cancer risk.
Fermented soy products appear to be particularly ben-
ecial. Japanese men who eat a diet of tofu, tempeh,
miso, soy milk and other soy foods have the same rate
of prostate cancer as other populations, but a much
lower death rate from the disease. It seems that at
least two specic substances in soybeans help to ght
cancer, namely isoavonoids and genistein.
Zinc is helpful if you have an enlarged or inamed
prostate. Zinc toxicity is very unlikely, with the side-
SYMPTOMS OF
PROSTATE CANCER?
20
|
|
21
letters
effects of diarrhoea and anaemia beginning at about
500 mg daily, vastly more than you need to take. Re-
search at the Center for the Study of Prostatic Dis-
eases in Chicago showed that 50 - 100 mg of zinc per
day contributed to improvement in 70% of cases of
benign enlargement of the prostate.
Vitamin B
6
(necessary for adequate zinc absorption),
beta carotene, antioxidants, vitamin C, vitamin E, sele-
nium, calcium and magnesium constitute a benefcial
nutritional and supplemental cocktail for good pros-
tate health.
What are the three most important
supplements for my medicine cabi-
net? I simply don't have money for
more than three. Bev
Editor rEpliEs: According to Dr Melinda Ring at
the Center for Integrative Medicine and Wellness in
Chicago:
Fish oil. Up to 1,000 mg daily for healthy skin and
to keep infammation in check, which helps prevent
degenerative diseases and cancers.
Vitamin d
3
. Take 2,000 mg daily. Vitamin D is like
the vitamin C of the 90s. It helps everythingyour
bones, your emotional well-being, your mind; it even
helps prevent cancer.
Mushroom extract. Look for a formula that com-
bines the immune-boosting and anti-cancer proper-
ties of reishi mushrooms, the blood-sugar balancing
and cancer-fghting properties of the maitake mush-
rooms, and the cholesterol-lowering abilities of the
shiitakestalk about a trifecta!
three important
supplements
keeping
in touch
PROTEIN BEFORE EXERCISE?
THE EDITOR REPLIES: A small study pub-
lished in the American Journal of Clinical
Nutrition suggests that eating protein after ex-
ercising may help rev up the bodys muscle-
making machinery in both young and older
men.
The study of 48 men half in their twenties
and the other half in their seventies found
that in both age groups consuming a protein
drink after exercise led to a greater increase in
Should I eat protein before
exercise, or after? Ann
muscle protein than downing the drink after
a period of rest. Whats more, the research-
ers, led by Dr Luc J C van Loon of Maastricht
University Medical Center in the Netherlands,
report that muscle protein increased at nearly
the same rate in young and elderly men. This
suggests that, contrary to some researchers
speculation, older age may not impair the way
the body digests and absorbs protein from
food.
The study has a number of limitations. Besides
its small size, it did not look at actual muscle
mass changes over time, only at short-term
changes in participants muscle fbre proteins
after the protein drink. However, according to
van Loons team the fndings do indicate that
exercising before consuming protein may help
the body put those nutrients to greater mus-
cle-building use. They suggest that for older
adults exercise should clearly be considered
as a way to boost muscle protein build-up in
response to food and, by extension, to sup-
port healthy ageing.
The study included 24 older men (average
age 74) and 24 young men (average age
21), none of whom exercised regularly. The
researchers randomly assigned the men to
one of two groups: in one, the men rested for
90 minutes, followed by 30 minutes of ped-
alling a stationary bike and performing light
strengthening exercises. In the other group,
the men spent those additional 30 minutes
relaxing.
Afterwards, the men in both groups downed a
drink containing 20 grams of protein, then had
their blood levels of various amino acids (the
building blocks of proteins) repeatedly meas-
ured. The researchers also took a small sam-
LETTERS
22
|
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ple of tissue from each mans thigh muscle,
just before the protein drink and 6 hours af-
terwards, to measure changes in the amounts
of protein in the muscle.
Overall, van Loon and his colleagues found
that muscle protein increased to a greater ex-
tent in the exercise group than in the inactive
group, and that both older and younger men
showed similar benefts.
Its well known that muscle mass tends to
decrease as people age, and some research-
ers have proposed that one reason may be
that the bodys muscle protein production re-
sponds less effciently to protein from food,
and also to exercise, in older people. Howev-
er, the current fndings suggest that this may
not be the case.
Effective dietary approaches are needed to
prevent and/or attenuate the age-related loss
of muscle mass, van Loon and his colleagues
write. Based on these fndings, they conclude
that its possible that having protein after ex-
ercise enables better use of food-derived
protein for muscle building, in young and old
alike.
http://link.reuters.com/sax77q, online 17 No-
vember 2010.
LETTERS
22
|
24
|
THE FEEL GOOD FACTOR
By Patrick Holford
Published by Piatkus, UK, distributed by Penguin Books SA
If changing your diet and including supplements in your daily
routine would change the way you feel, would you make the
change?
I have! The Feel Good Factor by Patrick Holford shocked me
into reality when I realised what I was exposing my body and
ultimately my mind to.
Are you forgetful, anxious, moody, tired and depressed? Is your
doctor prescribing antidepressants and other medications,
regardless of side-effects that leave you feeling worse? Are
you nding that trying to wean yourself off these medications
makes yet another notch in your belt of challenges?
Patrick explores 10 proven ways to boost your mood and
motivate yourself, backed by solid scientic research. Youll
discover ways to increase mental vitality and stop your
brain from shrinking with age, and why supplementing with
omega-3 fats, vitamins and amino acids, eating good mood
food, exercise and a nights rest can transform your physical
and mental health. This is denitely a book Ill be keeping close
at hand!
I encourage you take up the challenge, and make every day a
good day.
Reviewed by CINDY NICOLSON
book reviews
BMA COMPLETE
HOME MEDICAL
GUIDE
Published by Dorling Kindersley Ltd,
London, distributed by Penguin Books SA
Endorsed by the British Medical Association,
this comprehensive illustrated reference
guide proles more than 700 conditions
ranging from inherited diseases to skin,
respiratory, cardiovascular and digestive
disorders. Information is also provided on
pregnancy and birth, infancy and childhood
conditions, hormones and metabolism,
nervous system and mental function,
serious injuries resulting from gunshot
and stab injuries, and disorders caused by
environmental poisons and theres much
more.
Conditions are categorised and presented
with possible causes, types, symptoms
and prognosis. A useful chart is provided
to assess symptoms and suggest various
treatment options.
It is important to consult a practitioner
before embarking on self-treatment.
Reviewed by CINDY NICOLSON
i70_BOOK REVIEWS.indd 24 3/16/11 3:02:59 PM
C
H
I
L
D
R
E
N
'
S

c
o
r
n
e
r
i70_TITLE_CH.indd 25 3/15/11 1:47:34 PM
26
|
ANN GADD is author
of a number of books,
including The A-Z Guide
to Common Habits, The
Girl Who Bites Her Nails
and the Man Who is
Always Late, and Finding
Your Feet (all published
by Findhorn Press, UK).
Ann spent a number
of years working as a
holistic practitioner, us-
ing Reiki and Footology.
She teaches a number
of workshops and is also
an exhibiting artist. Ann
has spent over 20 years
studying the mind/body
connection, with habits
being her particular
interest. www.anngadd.
co.za
What adults suppress, children (and
pets) often express.
Not a comforting insight when your grown
dog still chews everything within reach and
has a nasty habit of eyeing your leg with fond
intention, the cats are all totally neurotic, and
your three-year-old just bit his best friend.
Could this be anything to do with my anxiety?
you may ask. Or my partners stress?
INTERCONNECTION
In a family environment we are not separate
islands oating in a vast sea of indifference
we are all connected, so what happens to
one person in the family will affect the others,
emotionally and physically. For example, a
couple I know are having a horrendous time
with a building project (sadly not an unfamiliar
scenario). Is it mere coincidence that their two-
year-old has developed eczema, a disorder
symbolic of antagonism and irritation?
Habits that children develop are often
responses to their environment and those
within that environment (particularly in the
case of the more sensitive child in the family).
The realisation of how we interconnect is
not about beating ourselves up as adults,
however most parents really do try their
best. Rather its about understanding that
your childs individual habit may also involve
the family dynamics as a whole. Nobody is
without issues working through them is part
of the reason were here.
There are few children who dont at some
time display habits that we as parents would
rather they didnt. So why do children act out
this way, and what can we as parents do to
CHILDRENS
corner
Children
& their
habits
i70_KIDS_HABBIT_V2.indd 26 3/15/11 1:36:35 PM
|
27
How often do you fnd yourself
the centre of unwanted attention
in the supermarket, as your
three-year-old screams louder
than ten vuvuzelas? Ann Gadd
takes a look at childrens more
unattractive habits, starting with
tots who have tantrums.
& their
habits
childrens habits
CHILDRENS
corner
28
|
understand and lessen this behaviour (and
remain sane at the same time)?
Much of the answer lies in understanding your
childs behaviour knowledge, as they say, is
power. If you know why your child is doing
what he or she is doing, then you dont feel so
helpless dealing with the situation. Lets take
a look at temper tantrums, what may cause
them, and how best to respond.
FREE WILL VERSUS BEING GOOD
As your child moves into the so-called terrible
twos he is starting to realise his separateness
from you up to now, he would have felt
little distinction between himself and you.
With this realisation of separation comes
the development of free will, which naturally
the child will want to express its all part of
growing up.
At this age a child is also starting to understand
the concept of being good. Children are
likely to be rewarded or praised for this,
and punished for doing the opposite. This
creates an inner battle between the childs
own needs and wants, such as I want that
toy versus the will outside that says, No you
cant have it it belongs to Jane, and she is
playing with it. In order to be good and not
grab the toy, the child is forced to go against
his own will. This can create inner turmoil as
When a childs will conicts with your or
anyone elses will, a potentially
explosive situation is created
he struggles between meeting his own needs
and the expectations of parents, peers and
caregivers.
Too much authoritarianism, and you can
break a childs will. Too little, and there is
the potential to create a child with poorly
developed willpower and self-discipline.
Passivity or overly aggressive behaviour can
also result if we as parents dont nd a middle
road in dealing with these situations. When a
childs will conicts with your or anyone elses
will, a potentially explosive situation is created.
As few tots have the emotional development
to cope, they may well respond by throwing
a tantrum.
THROWING A TANTRUM
When your child throws a tantrum, to give
in is to set a pattern for the behaviour to be
repeated whenever the child does not get
what he or she desires. However, the reality
of a major showdown when youre tired,
stressed and perhaps have another child in
tow can make giving in seem a lot easier in
the short term than worrying about the long-
term repercussions.
If you are able to remain calm (and I realise that
when youre frazzled this may not be easy),
reassuring and acknowledging the childs
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Big NUTRITION
for LITTLE PEOPLE
CHILDRENS HABITS
upset will go a long way towards helping work
through her anger. The anger usually stems
from fear, such as if I dont get this toy now,
Im afraid I never will, and this is replaced by
sadness or grief at not getting what she wants,
followed by acknowledgement on the part of
the child that she has not behaved well. Only
after this can the child reach nal acceptance
and letting go of the situation.
Allowing your child to work through her
emotions in the order described above
(fear, anger, sadness, acceptance), with calm
acknowledgement from you about how she is
feeling, will go a long way towards calming her
and creating a relationship in which she feels
understood.
In the May issue Ann will explore what makes a child brag,
and how to help. In June shell take a look at nail biting.

Surviving a tantrum
The most important things to remember
when your child is in the throes of a
tantrum are:
Dont punish the child. Shouting or
spanking makes the tantrum worse
in the short term and prolongs the
behaviour in the long term.
Dont reward the child. Giving in
will teach him to use tantrums for
manipulation.
Stay calm and ignore the behaviour as
far as you can.
Keep the child safe.
Isolate the child if possible.
Dont let the disapproval of other people
affect your response to the tantrum.
Some of these points are from
www.heptune.com/tantrum.html
For more information email infosa@solgar.com |Visit www.solgar.com
Big NUTRITION
for LITTLE PEOPLE
30
|
DALEEN TOTTEN
Editor, publisher and
founding member of
Natural Medicine. For
Daleen natural medicine is
more than taking a pill for
an ill philosophy. She has
a passion for knowledge
and believes that the
physical body is the last
manifestation of disease.
Natural medicine also
encompasses nutrition,
lifestyle, spiritual health,
exercise, and emotional
and mental wellbeing.

to help your child
sleep
10
TIPS
CHILDRENS
corner
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sleep
1
2
3
4
5
6
7
8
9
10
Set and stick to a sleep schedule. Put children to bed
and wake them up at the same times each day.
Exposure to bright light in the morning energises
children and prepares them for a productive day.
Dim the lights when its close to bedtime, and put
night-lights in the hall and bathroom for night-time
awakenings.
Children need regular exercise. Outdoor exercise in
the morning can help children get the light exposure
they need to set their biological clock. Avoid vigorous
exercise and excited play close to bedtime, if they are
having problems falling asleep.
Establish a relaxing bedtime routine by allowing time
to wind down and read a story.
Create a cool, comfortable sleeping environ-
ment that is free of distractions. Use cotton
bedding and bed linen.
Make childrens bedrooms into a sanctuary
from the stresses of the day. Use soft colours
and remove electronic equipment such as
computers and televisions.
Avoid giving children caffeinated beverages
and chocolate at night.
Avoid big meals and large amounts of
beverages just before bedtime.
Consider stopping the childs daytime nap if
you think it may be a factor. This obviously
depends on your childs age.
Herbal baths, teas, sleep pillows, misters and
tinctures can also help, together with essential
oils (see Jeanne Hardys article published in
Natural Medicine, July 2010).
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FP.indd 32 3/16/11 1:32:28 PM
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NATURAL
nutrition
i70_TOFU.indd 34 3/15/11 1:49:25 PM
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35
Tofu is an economical source of
protein, and contains no cholesterol.
It can be prepared in a variety of dishes,
including soups, salads, dressings, dips and
desserts, and is also an excellent food for
babies and children. Tofu can be used to
replace meat in many recipes.
SOME WAYS TO USE TOFU
Once taken out of the packet, tofu should be
stored in a container and covered with water,
which should be changed daily. Tofu can be
used uncooked, cooked and frozen.
Uncooked
Mix tofu in a blender with fruit, vegetables,
nuts, seeds or anything you like. It can also be
used in dips, spreads and dressings, and as a
substitute for cheese or cream.
Experiencing
Tofu or bean curd is made by coagulating soy milk and then
pressing the curds into soft white blocks. Without much taste of
its own, it can take on the avour of accompanying ingredients,
making it a versatile as well as very nutritious part of a healthy
diet. How to use it? Here are some ideas.
DR DIETER LSKE
is a holistic con-
sultant, naturopath
and counsellor with
diplomas in Naturopa-
thy, Clinical Hypnosis,
Medical Herbalism and
Homeopathy, whose
experience over 30
years has merged his
knowledge of different
healing modalities and
lifestyle philosophies
into one unique down-
to-earth health-and-
lifestyle approach. He
sees body, mind and
spirit as one, and as a
counsellor (psychother-
apist) agrees fully with
the latest scientic
evidence that health
and immunity problems
are strongly related to
and inuenced by the
way our minds work.
TOFU
NUTRITIONAL VALUE OF TOFU
In 120 grams of tofu there are 86 calories,
12 g protein, 5 g fat, 2.9 g carbohydrates,
154 mg calcium, 151 mg iron, 8 mg sodium,
50 mg potassium, and small amounts of vitamin
B complex.
i70_TOFU.indd 35 3/15/11 1:49:55 PM
NATURAL
nutrition
36
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Take a cooking pot of suitable size and ll it with chopped carrots, celery, potatoes,
onions, green beans and uncooked tofu. Add water to cover and avour with garlic,
chilli and some basil. Cook until the beans are just right. Take off the heat, take
out half a cup of soup stock and mix it with 1 tsp of miso. Put the mixture back
into the soup and stir it in. Top with some nely chopped zucchini and parsley.
Curried Tofu and Brown Rice
Marinate 180 g frozen tofu cubes for 1 hour in a mixture of 1 tbsp curry powder, 1 tbsp
honey, 3 tbsp tamari, 1 tbsp tahini and a pinch of chilli. Grill marinated cubes for 10
minutes, then turn and grill for a further 5 minutes. In a saucepan, cook 1 cup water,
2 tbsp tamari and 1 tbsp cornstarch over a low heat until thickened. Add the tofu and
1 cup cooked carrot and celery pieces to the sauce, toss, and serve over brown rice.
Recipes
Across the
Garden Soup
Cheese substitute. Simply slice it thinly
and use it as it is, or avour with tamari, miso,
tahini, lemon juice, chilli, garlic, herbs and
spices, or chopped fresh parsley or chives.
As cottage cheese. Crumble tofu
and mix it with your favourite avourings, as
above. Other options are avocado, sprouts,
honey, nut or seed paste, homemade jam or
dips use your imagination!
As sour cream. Take 240 g of tofu and
blend in with a generous teaspoonful of cold-
pressed olive oil and 4 tablespoons of fresh
lemon juice. Add nely chopped greens such
as parsley, chives or leeks, about half a cup
or to taste.
As a dip. Blend 240 g of tofu, 4 teaspoons
of avocado, the juice of 1 lemon, 1 clove of
garlic, and water or vegetable broth to form a
i70_TOFU.indd 36 3/15/11 1:50:45 PM
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37
EXPERIENCING TOFU
nice dipping consistency. Add other herbs and
spices to your liking.
As tofu cream. Blend tofu with any
fruit, fresh or dried, and fruit juice to the
right consistency. Again add anything else
you fancy some good ideas are sunower
seeds, carob powder for chocolate cream,
or nuts.
As a spread. Use the dip recipe, adding
1 cup of very nely chopped lightly cooked
green beans, tamari, 1 clove of garlic, chilli,
1 small nely chopped onion, parsley, and a
dash of olive oil.
In salads. Cut tofu into bite-size cubes,
marinate in miso sauce, spice with chilli, and
toss into any salad. Sprinkle with sunower
seeds as a nishing touch.
Another option is a nut salad. Cut tofu into
bite-size cubes, and combine them with
lemon juice and vegetable salt in a large bowl.
Mix in some chopped celery and leeks, grated
zucchini, and almonds, slivered and toasted
(or other nuts). Top with tofu sour cream
dressing.
Cooking tofu
Cooking tofu will change its texture, making
it rmer and chewier. While cooking add any
avourings you fancy tamari, chilli, ginger,
herbal salts, curry or spices, or cook it in
vegetable broth.
Method. Cut tofu into bite-size cubes,
place them into a saucepan and half ll it
with water, leaving half of the tofu sticking
out. Add your selected avourings and boil
for around 10 minutes, making sure the tofu
doesnt burn. Drain if any water or stock is
left and use the tofu in salads, side dishes,
vegetable dishes or casseroles, on sticks and
grilled, and so on.
Frozen tofu
Freezing gives tofu a meaty, chewy consis-
tency. In this form it will soak up marinades
more readily.
Method. Wrap tofu in plastic and put it
into the freezer until it is frozen solid. Thaw
at room temperature, or pour boiling water
over it. Marinate in a glass bowl. With frozen
tofu, you will need to mix and squeeze the
marinade into the tofu. After this, use it like
cooked tofu.
Tofu in soups
Cut uncooked tofu into bite-size pieces and
simply cook it with your soup. The tofu will
absorb the avour of the soup. In clear soups
where tofu is the only solid ingredient you
could use frozen tofu, as this will accentuate
the taste and texture of the tofu.
Cooking tofu will change its texture,
making it rmer and chewier
i70_TOFU.indd 37 3/16/11 4:20:12 PM
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CHOCOLATE SOUL FOOD
This bean, together with the
surrounding fruit derived from the cacao tree,
Theobroma cacao, has been consumed by
humans for at least 2 000 years, possibly
longer. Cocoa is endemic to Central and
South America and the two main varieties, the
criollo and the forestero, respectively account
for 10% and 90% of global production. The
former provides a paler product, the latter the
dark cocoa with which we are so familiar.
The name of cocoa, theobroma, provides a
clue as to its main psychoactive component,
theobromine. Theobroma means food of the
gods, a sentiment many would agree with.
the good, the bad & the ugly
GLENN ASHTON
is a writer and
researcher working
on health, food
safety and security
and environmental
issues. He has written
extensively on the
topic of genetically
modied foods and is
considered an author-
ity on the subject.
He contributed a
chapter to and edited
the recent book A
Patented World? The
Privatisation of Life
and Nature, published
by Jacana. View his
website at www.
ekogaia.org for more
of his writing on
this and many other
subjects.
Chocolate and coffee provide a luxurious and indulgent element in
the lives of many. Some call them foods, others drugs; some deem
them to be healthy, others a risk. Whatever your perspectives,
these two products, each derived from a bean of sorts, provide
endless fascination and debate. Lets take a look at what makes
these foods what they are.
While cocoa may be a delectable food, it
also has many proven and anecdotal health
benets. Traditionally the cocoa plant had
several uses, including for the control of
parasites, as an antiseptic, and even as a
remedy for snakebite. While it may be a
bit extreme to go on a chocolate binge if a
cobra bites you, several clinical trials have
nevertheless demonstrated the usefulness
of cocoa and its active ingredients for other
applications.
The most notable of these is as a potential
cough suppressant. Double-blind studies
show cocoa to be far more efcacious
than conventional cough remedies such as
NATURAL
nutrition
i70_CHOCOLATE & COFFEE.indd 38 3/15/11 1:45:12 PM
CHOCOLATE & COFFEE
the good, the bad & the ugly
codeine.
1
Cocoa also has a high number of
anti-cancer phytochemicals (plant-produced
chemicals theobromine is one of these)
and related benefcial compounds such as
antioxidants.
2

Theobromine has marked diuretic properties,
useful in cases of fuid accumulation. It also
has dilatory effects on the circulatory system,
helping to reduce the effects of high blood
pressure, and is additionally thought to reduce
the likelihood of heart attacks and strokes.
3
Then there is the drug aspect of cocoa. As a
confrmed chocoholic I, like millions of others,
can attest to its addictiveness! This may be
related to both its sensuous eating and taste
qualities and its effects on the brain. Chocolate
is a comfort food, with high fat and sugar
levels. But it is also a dopamine stimulant,
I S S UE 70 AP RI L 2011
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with similar properties to caffeine, although
somewhat milder. Beside theobromine, cocoa
contains other psychoactive compounds such
as methylxanthines, biogenic amines and
cannabinoid-like fatty acids that could all
contribute to increasing its addictive potential.
There are no recognised physical withdrawal
symptoms.
But how good for you is todays commercially
available chocolate? We have learned that it
has many benefcial properties, but modern
processing introduces issues such as the use
of chemicals in growing cocoa, as well as the
additives introduced into what was originally a
far less adulterated mixture.
NATURAL
nutrition
Most widely available milk chocolate varieties
have few remaining benefcial qualities. There
is almost no theobromine in comparison
with dark chocolate. Chocolate syrups and
other chocolate-favoured foods are similarly
depleted of much beneft, tasty and attractive
as they may be. Milk chocolate contains high
levels of milk, fat, sugar and emulsifers such
as soy lecithin the latter generally produced
from genetically modifed soya. Much of the
worlds cheap chocolate is grown intensively
in plantations that rely on chemicals to control
pests. Slave and child labour is also strongly
linked to the cultivation of cacao.
Its always best to eat your food as close to
its natural state as possible. Good chocolate
contains cocoa butter, the natural theobromine-
containing fat found in the cocoa bean. Cheap
chocolate contains vegetable fat that may
even be hydrogenated. Buy organic chocolate
and cocoa products when possible. Failing
that, eat dark chocolate. It has less sugar and
dairy content, and a far higher cocoa content.
While it may be more expensive, you get what
you pay for.
Several varieties of organic chocolate beans
have recently become available in chunks or
in little pieces known as nibs, as well as in
unprocessed cocoa powder. These have the
highest levels of benefcial antioxidants of any
product, including goji berries and other well-
known health foods.
And then theres that cup of hot cocoa to put
you to sleep, until morning when you wake up
and smell the fresh aroma of
COFFEE, THE FUEL OF WORKERS
EVERYWHERE!
Compared with cocoa, coffee has a far more
chequered health pedigree. Its higher caffeine
content makes it a much more potent drug
than chocolate. Coffee energises industry and
|
41
chocolate & coffee
is the legal upper of many workers around
the world. Without coffee, overworked and
underpaid employees would certainly be far
less productive.
Coffee was mentioned by Homer and
originates from Ethiopia. It was introduced
widely into Europe during the time of the
Ottomans. It has since become a globally
important crop, with around 10 cultivars
grown, Coffea arabica and C. robusta the
most widely cultivated. Arabica coffee has a
lower caffeine content and provides around
75% of the global crop.
Numerous studies have proved that caffeine,
the main psychoactive component in coffee,
assists in keeping exhausted individuals sharp.
Too much can make you jittery, nervous,
anxious and even paranoid, as well as
increasing the risk of hypertensive coronary
heart problems just the thing to keep the
offce on its toes, in fact. Sensitive individuals
cannot drink coffee without suffering from
sleep disorders.
More worryingly, coffee can raise levels of
homocysteine, increasing the risk of heart
problems. This means that coffee is not a good
idea for people who are stressed, smoke, dont
exercise or have other risk factors for coronary
or circulatory disease. It can lead to anaphylactic
shock in some sensitive individuals, just as
seafood and nuts can in others.
Coffee should not be consumed during
pregnancy or when trying to conceive, as it
has been linked to stillbirths and diffculties
in conception. On the other hand, it has been
shown to assist survival of premature babies! I
wonder who paid for that study?
The caffeine in coffee, and in other beverages
such as tea, guarana and colas, is rapidly
tolerated and mildly physically addictive.
Experience bliss as you ease into a
world of luxurious pleasure naturally.
Feel and indulge your every sense by enjoying
the delectable sensation of top quality cocoa
and real bourbon vanilla.
To heighten your experience, Vivani has
devoted themselves to creating a chocolate
of pure satisfying excellence, free of chemi-
cals, hormones and genetic modification.
Join us in the realm of rapture.
For availability in your area www.vivani.co.za
or Master Health Products
Tel: 011 803 5445
Miko Coffee offers a range of coffee products, including our ultra-
smooth Italian roasts in Grand Milano and Baccara and our feel-good,
green coffee with-a-conscience in Puro and Puro Organic, our
Fairtrade range. Customers purchasing a Fairtrade product have peace
of mind that their money will not be used to further exploit third world
communities.
We cffer free cn-|ccn f|Ier ccffee :y:Iem:, Lecn-Ic-cup vencing,
professional espresso solutions & superior barista training. The Puro
brand is coffee with a social and environmental conscience. We
contribute 2% of our international turnover to the World Land Trust who
buy & protect rainforest in South America on our behalf, as well as 2% of
South African turnover to Trees4Schools.
So for outstanding service and great-tasting coffee call us to arrange a
free Iric| fcr ycur Lu:ine:: cr cffce:
WC: 079 880 8525 Gauteng: 071 685 6828 Eastern Cape: 079 489 7123
www.mikoafrica.co.za www.purocoffee.com www.trees4schools.org
42
|
NATURAL
nutrition
Withdrawal symptoms such as headaches and
irritability are typical.
On the other hand, should Koeberg blow up or
nuclear war break out, two studies have shown
that high caffeine levels increase survival rates
of mammals exposed to otherwise fatal doses
of radiation!
4
While we all hope that we will
never need coffee for this eventuality, it does
have other more relevant benefts.
Coffee has been shown to contain higher levels
of benefcial biofavonoids and antioxidants
than either green tea or cocoa; the relative
bioavailabity of these compounds in each of
these beverages remains disputed.
A direct relationship has been found between
coffee consumption and a decreased risk of
contracting type 2 (adult-onset) diabetes.
5

Three independent studies have individually
come to the same conclusion, showing a
marked reduction in risk of type 2 diabetes in
proportion to the amount of coffee consumed.
This has also been demonstrated to a lesser
extent with tea, indicating that caffeine may
be the active factor in this regard.
Asthma sufferers have also been shown to
beneft from moderate coffee consumption.
In emergencies they may even be able to use
coffee to reduce the severity of an attack, but
not if the individual has a shown sensitivity to
coffee!
Coffee has been linked to a reduced risk
of Alzheimers and Parkinsons diseases,
6-7

possibly by stimulating the nervous system
and increasing dopamine levels. It has also
been found to be statistically linked to a
reduction in the occurrence of gallstones.
8
Just like cocoa products, modern coffee
products are often seriously changed or
References
1. New Scientist, 22
November 2004. http://
www.newscientist.
com/news/news.
jsp?id=ns99996699
2. http://www.newstarget.
com/000132.html
3. www.chocolate.org/
health/dark-chocolate.
html
4. http://abc.net.au/science/
news/stories/s31081.htm
5. www.annals.org/cgi/
content/abstract/140/1/1
6. Leitzman M, et al. A
prospective study of coffee
consumption and the risk
of symptomatic gallstone
disease in men. JAMA
1999; 281: 2106-2122.
7. Webster Ross G, et al.
Association of coffee
and caffeine intake with
the risk of Parkinson
disease. JAMA 2000; 283:
2674-2679.
8. www.gastro.org/
media/newsRelease02/
HarvardNurses.html
adulterated. The dairy and sugar in a double
latte, triple-chocolate frappochino (whatever
that may be!) or cappuccino, or the whisky
and cream in Irish coffee, probably present
more of a risk than a smidgen of caffeine.
The degree of refnement and processing
methods must also be considered. Highly
processed instant coffee certainly provides far
fewer benefts and poses more risk than pure,
ground coffee.
The pesticides and chemicals used in growing
coffee beans are also a problem. This can
be overcome by using increasingly available
varieties of organic and naturally grown coffees.
As with cocoa, purchasing Fair Trade products
is a good choice to avoid products that are
produced by socially and environmentally
exploitative methods.
Generally speaking, both coffee and cocoa
provide health benefts. People with
compromised health systems should be
aware of the risks of overindulgence or
excessive consumption, but when enjoyed in
moderation and taking into consideration
all other personal health factors most of us
would beneft from taking pleasure in these
two treats as nature meant us to, in their
purest possible state.
ARTICLE
www.naturalmedicine.co.za I S S UE 69 MA R C H 2011
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C M Y CM MY CY CMY K
NATURAL
nutrition
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I70_CARBOHYDRATES.indd 44 3/15/11 1:52:42 PM
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45
LELA RABIE is a free-
lance writer specialising
in health, nutrition and
organic lifestyle topics,
based in Greenpoint,
Cape Town. She grew
up on a smallholding
with solar power and
goats and 45 km from
anywhere in the Western
Cape, and after complet-
ing school spent several
years living in the UK,
where she obtained a di-
ploma in natural nutrition.
Her health aim is to live
as naturally as possible
within the constraints
imposed by city living.
She holds a diploma in
anatomy, physiology and
body massage and is also
a Reiki Master. E-mail:
lela@eat-salad.com
Last week at a client meeting, I was asked the
question what is the difference between a carbo-
hydrate and a starch? To my great surprise and embarrass-
ment, I couldnt answer! So heres the low-down on carbs
and starches. I hope you nd it as interesting as I do!
WHAT IS A CARBOHYDRATE?
Carbohydrates are made up of carbon, hydrogen and oxy-
gen and are the product of photosynthesis in plants. As
they contain carbon and come from living sources, they
are classied as organic molecules.
TYPES OF CARBOHYDRATES
Carbohydrates are classied according to their structure,
with the three main classications being sugars, starches
(there is the answer!) and bre. Sugars are further divided
into monosaccharides such as glucose, fructose and ga-
lactose, and disaccharides such as lactose, sucrose and
maltose. Starches are also known as polysaccharides or
complex carbohydrates (because they are made up of
long chains of glucose molecules, unlike mono- or disac-
charides). Fibre is mainly found as indigestible cellulose
in the coverings of cereals and grains or the skins of fruits
and vegetables.
Are carbohydrates and starches the same thing?
Whats the difference between them?
CARBOHYDRATES
& STARCHES
whats the difference?
NATURAL
nutrition
46
|
SO HOW IS STARCH DIFFERENT TO
CARBOHYDRATES?
As we can see above, starch is one type
of carbohydrate, so a no-starch diet would
mean that you are cutting out one form of
carbohydrate but not all of them. A no-carbo-
hydrate diet, if followed correctly (and techni-
cally), would mean that you are cutting out all
forms of carbohydrate, including sugars and
bre. We know that some sugar is needed in a
healthy diet, and bre is important for good di-
gestion, so we might therefore conclude that
a no-starch or low-starch diet is probably a
slightly better option than a no-carbohydrate
or low-carbohydrate diet. However, please
note that in no way do I recommend that
anyone goes on any of these diets! A healthy
diet (and a diet for weight loss in particular)
should include all the food groups, and focus
on eating the right kind of carbohydrates in
healthy amounts rather than leaving them out
altogether.
SO WHAT ARE HEALTHY
CARBOHYDRATES?
It depends on your individual needs. A sports-
person or athlete may require different kinds
of carbohydrates to someone who is more
sedentary in their daily life. However, as a
general rule of thumb its best to look at the
complex carbohydrates (starches) such as
whole grains (rice, corn), potatoes and carrots
for sustained energy, and some simple sug-
ars combined with bre in the form of fruits.
Honey is also a simple sugar which is a good
source of quick-release energy.
Rened carbohydrates such as cakes and
pastries are best avoided. Not only do these
products contain high levels of unhealthy fats,
their carbohydrates can elevate glucose lev-
els in the blood and tissue. A diet too high in
these foods can lead to blood sugar imbal-
ance and other sugar-related health problems.
As always, moderation is key!
A FINAL NOTE ON WEIGHT LOSS
If you are trying to lose weight, try to investi-
gate how you can change your entire diet to
include foods that are conducive to health and
well-being rather than cutting out or avoiding
one type of food only. By removing a particu-
lar food or food group from your diet, you are
putting yourself at risk of developing nutrient
deciencies later on. Youre also not looking at
why you are carrying excess weight and how
you can improve your lifestyle and choices.
Common sense goes a long way, and educat-
ing yourself about healthier foods is a good
rst step on your weight-loss journey.
SOURCE
The information for this article was taken from
one of my all-time favourite nutrition books,
Staying Healthy with Nutrition by Dr Elson
Haas (Celestial Arts Publishing, Berkeley, Cali-
fornia, ISBN 0-89087-481-6). The opinions ex-
pressed are my own.
|
47
healthy
recipes
Begin to Add Darker
Green Leaves
J
U
IC
IN
G
Once youve gotten used to the simple veggie
juices, make them more nutritionally dense by
adding some of the following:
Getting Stronger
Makes 250 300 ml, dilute with the same
quantity of water to make 500 600 ml
1 apple
cucumber
2 carrots
2 celery stalks
1 handful red or green lettuce leaves
1 handful spinach or swiss chard
2 pak choi leaves
5 tatsoi leaves
Juice all the ingredients and dilute with water.
Green leaves are important to add to your juice.
They are packed with enzymes and magnesi-
um and are very alkalising to the body.
BY BERYN DANIEL
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healthy
recipes
THE SECRET INGREDIENT
Secrets Revealed
Makes 500 750 ml, dilute with the same quantity of
water to make 1 1 litres
2 apples
1 grapefruit
1 cucumber
bunch of celery
5 big leaves spinach or swiss chard
3 big leaves kale
1 lemon
Do yourself a favour and begin adding lemon to your juice.
Adding lemon to your green vegetable juices makes the
juice refreshing and at the same time hides the taste of
the stronger dark green leaves. If your lemons are organic
you can juice them with the peel. There is a lot of good-
ness in the pith.
Lemon is a non-sweet fruit and, surprisingly enough, is
alkalising to the body and aids digestion.
PUTTING IT ALL TOGETHER
The Green Alkaliser
Makes 500 ml dilute with the same quantity of water to
make 1 litre
This is the green juice we start our days off with.
1 apple
grapefruit or orange
cucumber
lemon
5 celery stalks
4 spinach leaves
1 sprig parsley
1 segment of fennel
1 kale leaf
2 pak choi leaves
3 tatsoi leaves
If you are drinking a litre or more of this juice per day its
likely that it can take the place of a meal. At the very least it
will discourage mid-morning and mid-afternoon snacking.
The Green Alkaliser is where the real nutrition is at. This
juice is loaded with enzymes, antioxidants, magnesium,
potassium, sodium, vitamins and minerals. It is cleansing
and alkalising and is packed with living water. A juice like
this can also help to keep blood sugar levels stable.
HAVE SOME FUN
Get creative; turn your green juice red, purple or brown!
Add raw beetroot for a great variation in colour and taste.
Its also cleansing for the liver and the blood. Remember
that adding beetroot to very dark greens can make the
juice a muddy brown colour.
Red Red Wine
Makes 250 ml, undiluted
2 apples
cucumber
2 beetroot
Juice all the ingredients together and pour into wine glasses.
Green Cocktail
2 apples
cucumber
1 medium fennel bulb
Juice all the ingredients. This cocktail is so delicious, you
can even serve it to your friends.
Fruity Sunrise
pineapple
2 oranges
1 handful of strawberries or
raspberries
1 wedge lemon
Juice all the ingredients.
i70_RECIPES.indd 48 3/16/11 1:44:20 PM
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i70_TITLE_IMPROVING_HEALTH.indd 49 3/15/11 1:44:13 PM
immune health
IMPROVING
health
50
|
i70_IMMUNE HEALTHV3.indd 50 3/15/11 1:55:54 PM
|
51
Your immune systems ability to react rapidly to foreign
invaders, such as pathogens, bacteria, fungi, parasites and
viruses, makes all the difference between a minor 24-hour
cold and a week in bed with u. Is it possible to intervene
in this process and make your immune system stronger?
Boosting your immune power starts with knowledge, which
translates into the power to take control of your health.
As health insurance costs continue to increase worldwide,
more and more people are unable to afford the coverage
they need. Even for those who can afford monthly medical aid
premiums, medical savings are more often than not depleted well
before the end of the year. Its therefore a good idea to boost your
immune health and decrease your medical bills.
UNDERSTANDING IMMUNITY
The immune system is one of the most remarkable and complex
systems in the human body. When you realise that it has the abil-
ity to produce a million specic straight-jackets (called antibod-
ies) within a minute and to recognise and disarm billions of invad-
ers (called antigens), helping it function optimally makes a lot of
sense.
In essence, the purpose of the immune system is to identify the
bodys enemies and destroy them. The main gates of entry into
the body are the digestive tract and the lungs. Within the digestive
tract is the gut-associated immune system, which is responsible
for allowing completely digested food particles to pass through the
gut wall into the body. Incompletely digested food can result in im-
mune reactions and allergies. The nasal passages help to prevent
unwanted agents from entering the lungs. Together with the skin,
healthy and strong mucous membranes in the respiratory and di-
gestive tract are the immune systems rst line of defence against
invaders.
BOOSTING YOUR IMMUNE SYSTEM
Boosting your immune system requires a fundamental multi-func-
tional approach. Exercise, state of mind and diet all contribute to an
optimally functioning immune system.
LEE-ANN VAN
DEN BERG, BSC
(FOOD SCIENCE),
DIP CLIN NUTR, is
a food scientist and
member of the South
African Association of
Nutritional Therapists
(SAANT) with a Gradu-
ate Diploma in Clinical
Nutrition through the
International Academy
of Nutrition in Australia.
She has a passion for
nutrition and living
holistically and works
as a nutritional therapist
in private practice in
Johannesburg, consult-
ing across the spectrum
of health ailments.
Lee-Ann believes in
educating clients to
make informed food
choices, to listen to their
bodies, and to achieve
balance of body, mind
and spirit. Her mantra is
Eat to live and not live
to eat. Phone her on
083-417 8241.
IMMUNE HEALTH
52
|
HOW IT WORKS
Inside the body, the immune system has an army of special cells to deal with
invaders. These defenders differ in their function and territory. In the body,
lymph nodes isolate infections and act like immune forts, storing immune
cells. The thymus gland is responsible for training up T cells (immune cells
found in the blood) to help differentiate between friend and foe, while the
liver produces lymph and Kupffer cells which disarm bacteria, yeasts and
toxins. The spleen lters the blood and destroys bacteria and worn-out red
blood cells, while the bone marrow produces the stem cells from which all
immune cells originate. The B cells identify pathogens as bad guys, and then
the killer T cells destroy them. Helper T cells assist, and when the carnage is
over, suppressor T cells turn off the immune response.
Exercise
According to Patrick Holford, UK nutritionist,
overtraining actually suppresses the immune
system, while the art of tai chi has been re-
ported to produce a 40% increase in the T-cell
count. Calming rather than stressful forms of
exercise are therefore probably the best for im-
munity. This may be because corticosteroids,
substances produced by the adrenal glands
as a response to stress, suppress the immune
system.
State of mind
Numerous studies have found that stress,
depression and feelings of grief depress the
immune system. Learning how to cope with
stress, dealing with psychological issues and
nding ways of relaxing and unwinding are all
paramount in helping boost the immune sys-
tem. According to Patrick Holford, meditation
has been reported to increase T-cell counts and
improve the T-helper/suppressor cell ratio.
Diet and nutrients
Nutrition is dened as the provision to cells
and living things of the nutrients necessary to
support life. Your cells require the proper nu-
trients to be healthy and make you healthy.
The ideal immune-boosting diet is, in es-
sence, no different from the ideal diet for
anyone. A well-balanced diet, including pro-
tein and complex carbohydrates and low in
fat, with plenty of fresh fruit and vegetables
and rich in vitamins and minerals, is best for
maximum immunity.
Protein sources such as lean meats, eggs,
soy, beans, lentils and low-fat dairy products
are the best options. Since proteins are made
up of amino acids which are necessary for
proper muscle synthesis and other cellular
functions the best sources of protein are
vital. In addition, since immune cells are pro-
duced rapidly during an infection, sufcient
protein is essential.
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54
|
Complex carbohydrates are found in
whole grains such as whole-wheat bread,
durum pasta, brown rice, quinoa and high-
fbre cereals.
Fibre is required for proper digestion and
elimination. Foods rich in fbre include
beans, whole grains, nuts and seeds, and
many fruits and vegetables.
With regard to fats, ones to avoid include
trans-, saturated and hydrogenated fats,
found in meats, bakery products and proc-
essed foods. These fats suppress immunity
and clog up the lymphatic vessels. Unsatu-
rated fats, both poly and mono, found in
raw nuts and seeds, cold-pressed seed oils,
olive oil, avocados and nut butters, are the
best sources of good fats, which are essen-
tial for proper brain and nerve health and
also boost immunity.
VIRAL OR BACTERIAL INFECTION?
Interestingly, while zinc supplementation is benefcial
during a viral infection it may not be a good idea to
supplement with it during a bacterial infection. The
same is true for iron while defciency suppresses
immune function, too much interferes with the ability of
macrophages (agents that engulf invaders and clean up
the body) to destroy bacteria. This is because when an
infection is present the body initiates a series of defence
mechanisms designed to stop the invader absorbing
iron, so supplementing with iron is not recommended
during a bacterial infection.
IMPROVING
health
|
55
IMMUNE HEALTH
Overtraining
suppresses the
immune system,
while the art of tai chi
has been reported to
produce a 40%
increase in the T-cell
count
Check the composition of
Barleygreen and you will nd
60 nutrients and traces of 50
more. A perfect mixture of Vi-
tamins, Minerals, Amino acids
and Enzymes, totally natural
and immediately absorbed by
the body. So, why dont you
tune your immune system, and
protect yourself? Barleygreen
supports the immune system,
balances the pH in the body
and is absolutely safe. It is rec-
ommended by many doctors.
ACCEPTED BY MOST
MEDICAL AID SOCIETIES,
AND AVAILABLE FROM
DIS-CHEM, PHARMACIES
AND HEALTH STORES
For more information contact
info@barleygreen.co.za
or phone 011 469 3583
www.barleygreen.co.za
i50_AB_WELLNESS_BARLEYGREEN_TPV.indd 1 6/9/09 11:55:21 AM
i70_AB_WELLNESS_BARLEGREEN_TPV(I66).pdf 3/15/11 8:07:54 AM
In addition to the above, water is an essen-
tial nutrient required for proper hydration.
During a viral infection that increases mu-
cus production, its best to avoid meat, eggs
and dairy produce, together with any foods
you are allergic to. The best foods include
all vegetables, especially beetroot and car-
rots, sweet potatoes, tomatoes and bean
sprouts. Fruits such as watermelon and ber-
ries are benefcial, as are ground seeds, len-
tils, beans, whole grains and fsh. All foods
should be eaten as raw as possible and
nothing must be fried, in order to avoid the
introduction of free radicals, which are detri-
mental to body cells.
Your immune strength is dependent on an
optimal intake of vitamins and minerals. De-
fciency of vitamins such as A, B
1
, B
2
, B
6
, B
12
,
folic acid, C and E, and minerals such as iron,
zinc, magnesium and selenium, suppresses
your immunity. The production of antibod-
ies and T cells is dependent on vitamin B
6
,
with the recommended daily intake being
50 - 100 mg. In addition, vitamin B
12
and
folic acid are essential for proper T- and B-
cell function.
Since no nutrients work in isolation, its a
good idea to take a good high-strength multi-
vitamin and mineral supplement every day.
Nutrients worth adding in larger amounts to
Nutrients worth adding in larger amounts to
ght off infections are the antioxidants,
especially vitamin C
There is a reason why Reuterina
TM
is the doctors
No.1 probiotic choice.
Customer Care Line: 0860 84 3237
www.akaciahealthcare.com
Reuterina is a trademark of Akacia Health Care (Pty) Ltd.
Reuterina Daily 30s and 100s: 100 million cfu of live freeze-dried Lactobacillus reuteri PROTECTIS (Strain DSM 17938).
1. Tubelius et al. Increasing workplace healthiness with the probiotic Lactobacillus reuteri: A randomised, double-blind placebo-controlled
study. Environmental Health: A Global Access Science Source 2005, 4 : 25.
Can you afford to be sick?
Daily supplementation with Reuterina
TM

reduces sick days caused by respiratory or
gastrointestinal illnesses by 55%.
1
Because 80% of our immune system is in the gut, a healthy
tummy supports a healthy immune system. Help boost your immunity
and your bodys natural defence against diseases with Reuterina
TM
Daily
probiotic supplement.
ght off infections are the antioxidants, es-
pecially vitamin C. This is because invaders
produce oxidising chemicals known as free
radicals which ght the immune system,
and antioxidants have the power to disable
the free radicals, thereby weakening the in-
vaders. The best antioxidant nutrients for
ghting invaders include vitamins A, C and
C
M
Y
CM
MY
CY
CMY
K
JN1131 AV Nat Med Ad R.pdf 3/11/2011 1:29:24 PM
IMPROVING
health
IMMUNE HEALTH
There is a reason why Reuterina
TM
is the doctors
No.1 probiotic choice.
www.akaciahealthcare.com
Reuterina is a trademark of Akacia Health Care (Pty) Ltd.
Reuterina Daily 30s and 100s: 100 million cfu of live freeze-dried Lactobacillus reuteri PROTECTIS (Strain DSM 17938).
1. Tubelius et al. Increasing workplace healthiness with the probiotic Lactobacillus reuteri: A randomised, double-blind placebo-controlled
study. Environmental Health: A Global Access Science Source 2005, 4 : 25.
Can you afford to be sick?
Daily supplementation with Reuterina
TM

reduces sick days caused by respiratory or
gastrointestinal illnesses by 55%.
1
Because 80% of our immune system is in the gut, a healthy
tummy supports a healthy immune system. Help boost your immunity
and your bodys natural defence against diseases with Reuterina
TM
Daily
probiotic supplement.
C
M
Y
CM
MY
CY
CMY
K
JN1131 AV Nat Med Ad R.pdf 3/11/2011 1:29:24 PM
E, zinc and selenium. Vitamin E is an impor-
tant all-rounder as it improves the function
of B and T cells. Some antioxidant nutrients
work better in combination than in isolation,
such as vitamin A and beta-carotene, which
together are potent antioxidant contenders.
When given in conjunction with selenium,
vitamin E increases its immune-boosting
properties.
Whether or not we succumb to infectious
agents is determined not only by our ex-
posure but also by our balance of internal
bacteria (probiotics). Benefcial bacteria
both consume the nutrients that would oth-
erwise feed the bad guys and block the re-
ceptor sites to which harmful bacteria have
to latch on to cause an infection. The reason
probiotics protect us is that they produce
substances such as lactic acid and hydrogen
peroxide, which stop harmful bacteria from
growing and surviving such as Salmonella
(food poisoning agents) and staphylococci
(mainly responsible for sore throats). Not
only have probiotics been proven to give
harmful bacteria a hard time, they also im-
prove the fghting power of the immune sys-
tem. They have been found to be important
in the treatment of cancer and allergies, as
well as infections caused by viruses, para-
sites and yeasts such as Candida albicans,
which is responsible for thrush. Further-
more, probiotics are helpful in the treatment
of recurrent bladder infections, sinusitis and
tonsillitis.
Another interesting and important anti-
oxidant is glutathione a protein consist-
58
|
SUPPLEMENTS
According to Patrick Holford, useful supplements to help fght infections naturally include:
A high-strength multivitamin and mineral
A high-strength antioxidant formula, supplying at least 2 000 mcg vitamin A, 300 mg vitamin E,
100 mg vitamin B
6
, 20 mg zinc and 100 mcg selenium
Vitamin C 3 grams every 4 hours, including last thing at night and immediately on rising (it may have
a laxative effect if it does, decrease the dose accordingly); choose a supplement that contains berry
extracts
Cats claw tea with ginger 4 times a day
Echinacea 10 drops 3 times a day
Grapefruit seed extract 10 drops 3 times a day.
IMPROVING
health
Bibliography
1. Holford P. New Optimum Nutrition Bible. London: Piatkus,
2004.
2. Holford P. Food is Better than Drugs. London: Piatkus,
2006.
3. www.immune-health-solutions-for-you.com
4. Natural Standard: The Authority on Integrative Medicine.
Primary immune deficiency, 2009. www.naturalstandard.
com
ing of three essential amino acids, namely
glutamate, glycine and cysteine which is
made by the body. Glutathione has been
shown to boost the adaptive immune sys-
tem (when the foreign invader gets through
the frst line of defence, our adaptive im-
mune system springs into action, adapting
to meet the challenge of the invader and
then remembering it for the next time so it
can be recognised and conquered), and its
very important to boost its levels to ward
off illness. Individuals with low levels of glu-
tathione may suffer from poor health. The
best way to keep glutathione levels high is
to ensure an optimal intake of antioxidants
through food and supplements.
CONCLUSION
The system that protects our immunity is
very complex, and requires precise interac-
tions and raw materials to do its job well.
We can all do our part to keep our immune
system strong by eating well, resting, ex-
ercising, maintaining a healthy weight and
supplementing what is missing.
60
|
We all know someone a parent, grandpar-
ent, or neighbour who seems to defy all the
stereotypes about old people. Active, vibrant, engaged,
theyve become role models for ageing gracefully.
Age will eventually overtake us all. The trick, it seems,
is to start preparing for it now, not through the use of
ever more potent pharmaceuticals, but through rela-
tively simple steps that include stress management,
exercise and dietary changes.
A study called the New England Centenarian Study,
1

sponsored by the National Institute of Aging (NIA),
identied three healthy, long-lived groups one
from Sardinia (a Mediterranean island), another on
Okinawa (an island off Japan), and the third a com-
The older you get, the healthier youve been...health span equals lifespan!
Here are guidelines to ageing gracefully in eight easy steps.
munity of Seventh-day Adventists in Loma Linda,
California and discovered several common practic-
es. The people in all three groups, no matter how old
they are, stay physically active and socially engaged,
and they follow healthy diets that emphasise fresh,
local produce. I quote from the study: health
span equals lifespan. Thus we believe that instead
of the aging myth the older you get the sicker you
get, it is much more the case of the older you get,
the healthier youve been.
I outline eight realistic and effective steps you can
take at any age to ensure your physical and emotion-
al health, and improve the quality of your day-to-day
life. The best part? All the steps are natural, and most
of them are free.
By Daleen Totten
8
EASY
STEPS
Age, gracefully in
IMPROVING
health
i70_AGEING5.indd 60 3/16/11 8:04:10 PM
ARTICLE
|
61
EASY
STEPS
i70_AGEING5.indd 61 3/16/11 8:06:01 PM
IMPROVING
health
62
|
Be active every day
Scientic evidence shows that almost any kind of regular physical activity, 30 minutes a day, ve
days a week running, walking, biking, yoga, or even gardening provides tremendous benets
for your body and your mind as you age.
Exercise does more than just help you live longer. It also increases your strength and exibility,
keeps your joints lubricated, and helps you maintain your balance. Becoming active at any age
can help you regain the strength and mobility youve lost, and keep your heart healthy.
Recently scientists have also begun to learn about the benets that exercise provides for your
brain. Engaging in physical exercise appears to keep your brain more pliable, which helps you
retain cognitive functioning and reduce memory loss.
Finally, because exercise produces endorphins and releases pent-up stress, it can have profound
benets for your emotional state. Being physically active can simply make you feel better about
yourself as you create a stronger, more exible and more capable you.
1
2
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BE_QP.indd 1 3/15/11 11:09:05 AM
Manage your stress
Prolonged exposure to stressful conditions can cause serious
physical and emotional problems, including heart disease and
high blood pressure, digestive disorders, a weakened immune
system, anxiety, insomnia and depression. And while produc-
tion of practically every other signicant hormone in your body
declines with age, cortisol, your stress hormone, keeps on
pumping. Unfortunately, the bodys ability to recover from a
cortisol rush diminishes as well, so as you get older you may
feel the effects of stress for a lot longer.
You can manage your stress levels by getting more sleep and
learning conscious relaxation techniques. These provide differ-
ent benets to those of sleep, including an increase in slow
brain waves and a marked decrease in blood lactate, a sub-
stance associated with anxiety attacks. And you can practise
conscious relaxation any time for as little as ve to ten min-
utes, or as long as an hour or more.
i70_AGEING5.indd 62 3/16/11 2:53:06 PM
62
|
Formulated to help
preserve the sight of people
most at risk for age-related vision loss.
w
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o
Perfecting Vision. Enhancing Life.
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Tel: +27 11 372 5600, Fax: +27 11 259 2650;
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Helps to prevent your
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i70_AGEING5.indd 63 3/16/11 4:43:00 PM
64
|
IMPROVING
health
3
3298 age protect print ad final natural meds.indd 1 2011/03/16 9:45 AM
Just telling yourself to relax wont produce the desired
effect. Instead, choose a mindfulness practice such
as meditation, yoga, or pranayama (breath control
and extension). The trick is to create a focus for your
mind and cultivate an attitude of non-judgment. In
emergency situations, stop and observe at least 12
breaths (a full inhale and exhale count as one breath),
which takes only about a minute. This practice can
calm you down almost immediately and stop you
from simply reacting without thinking. You can also
intentionally slow down. Walk instead of driving, cook
slow food instead of grabbing a quick bite, and shop
locally instead of heading for a crowded supermarket.
Lie back and watch the clouds.
Keep
mentally
engaged
Until recently, cognitive
decline and senility were
considered by many to be the
inevitable outcome of old age. The good news is
that neural connections remain fexible and new
ones can be formed until we die.
But you need to do your bit to prevent cognitive
decline, and that means mental exercise, such as
debating important issues with friends, learning
a new skill or language, writing your memoirs, or
even starting a new career. This keeps the neuronal
connections in your brain strong, just as physical
exercise keeps your muscle fbres strong.
Staying intellectually engaged might even help
prevent Alzheimers disease or postpone symptoms
of cognitive decline in those with the disease. In
the NIAs Religious Orders Study,
2
a long-term study
of nuns, priests and brothers, investigators found
that the average risk of developing Alzheimers was
47% lower in people who most frequently took on
mental challenges.
i70_AGEING5.indd 64 3/16/11 2:53:42 PM
64
|
www.naturalmedicine.co.za I S S UE 70 A P R I L 2011 www.naturalmedicine.co.za I S S UE 70 A P R I L 2011
|
65
AGEING GRACEFULLY
Stay
connected
As you age, keeping in close
contact with your family, friends,
and community will help you
maintain strong psychological and
physical health. I once read that the
secret to happiness is to have older friends
when you are young and younger friends when you
are old. So make a point of cultivating friends of all
ages.
In addition, make an effort to participate in any kind of
community activity that suits you, even if that simply
means deciding not to retire from your job. Keeping
socially engaged helps prevent depression a problem
that often gets worse with age and can improve
your feelings of self-worth, which may in turn help you
maintain your physical health. And women especially
nd that being part of a community helps them bounce
back faster when they experience grief or illness.
Keeping socially active may also keep you mentally
sharp. The NIA reports that studies of nursing-home
residents and community-dwelling older people
suggest a link between social engagement and
cognitive performance. Older adults who have rich
social networks and participate in lots of activities tend
to stay mentally focused longer and have a decreased
risk of developing dementia.
4
For further information and trade enquiries contact
Master Health Products
Tel: 011 803 5445 | Fax: 011 803 4721
info@masterhealthproducts.co.za
www.arganroyal.co.za
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IMPROVING
health
Be open to loving touch
Never underestimate the power of touch. Make love with your partner
often. As Dr Andrew Weil points out in his book Healthy Aging (Knopf
Publications, 2005), studies show that people who have healthy sex lives
tend to live longer and more happily. The type and level of sexual intimacy
may change as you get older, so be creative. Maybe what you really want is
tender, loving touch instead of sexual intercourse. Be open and honest with
yourself and your partner.
Touch, of course, is not just sexual. Dont forget to
hug your children every day, stay close to family,
and play with your dog, cat and other furry (or
feathered) companions.
Live alone? Schedule a regular massage; visit and
laugh with close friends. If you dont have pets (or
children) of your own, you can volunteer to look
after other peoples children and animals. Or simply
take a neighbours dog for a walk.
5
Eat wisely
What you eat and what you dont eat can have an enormous impact on
your overall health and longevity. A balanced, nutrient-rich diet is important
for maintaining a strong immune system, cardiovascular health, and a good
body weight. Dr Leo Galland, author of The Fat Resistance Diet (Broadway
Books, 2005), recommends an anti-inammatory diet for healthy ageing.
He strongly believes that many age-related conditions, including weight
gain, heart problems, insulin resistance and loss of muscle mass, result
from chronic inammation in the body.
What constitutes an anti-inammatory diet? Basically stick to fresh
vegetables and fruits, whole grains, and foods high in omega-3 fatty
acids (such as cold-water sh salmon, tuna and mackerel). Limit your intake of
saturated fats, rened grains (like pasta) and sugar, and ban all trans-fats (found in
many packaged foods). Committing to an anti-inammatory diet takes willpower,
so if completely changing your diet feels too overwhelming, start small. Shop at your
local farmers market, and stock up on your favourite seasonal fruits and vegetables;
switch to oatmeal for breakfast instead of sugar cereals; cut back on red meat, and
replace it with sh and even tofu or tempeh a few times a week.
6
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IMPROVING
health
Cultivate contentment
According to Dr Weil, accepting the fact that youre growing
old is the rst step to ageing gracefully. To my mind, Weil
writes, the denial of aging and the attempt to ght it are
counterproductive, a failure to understand and accept an
important aspect of [the human] experience.
Clinging to your lost youth is bound to cause suffering. Likewise,
relentless worry about the future will bring stress and anxiety. Focus
instead on the present and take delight in every day. Laugh, watch movies,
enjoy beautiful music and the occasional 70% chocolate. And when your needs
and abilities change, make the necessary adjustments with dignity and grace.
Adopting a spiritual practice or a personal philosophy that enables you to be
present with whatever arises in your life will help support you through difcult
periods and allow you to appreciate your life to the fullest.
References
1. Hitt R, et al. Centenarians: The older you get, the healthier youve been. Lancet 1999; 354: 652.
2. Wilson RS, et al. Participation in cognitively stimulating activities and risk of incident Alzheimer disease. JAMA
2002; 287: 785-786.
8
Supplement your diet
While its foolish to assume you can live forever by popping pills and downing elixirs, you can
support your body by increasing your intake of essential vitamins, minerals and enzymes. As
much as wed like to think that food contains all we need to nourish ourselves, not everyone
eats enough antioxidants and phytonutrients on a daily basis to maintain good health and
build a strong immune system. But buyer, beware! Not all supplements are created equal.
Read the labels. Most experts agree that you should take a good daily multiple, which in-
cludes the antioxidant vitamins A, C and E (natural, not synthetic); vitamin D; a good carotene
blend (with lutein and lycopene as well as beta- and alpha-carotenes); the B vitamins, zinc,
calcium and amino acids; and co-enzyme Q10, alpha-lipoic acid and L-carnitine.Vitamin K
2

has been shown to remove calcium deposits from the arteries, and thus promote a healthy
cardiovascular system and good arterial health. Adding an omega-3 sh oil blend plus pre-
and probiotics will give your heart, brain and nerves added protection. Dr Weil gives specic
recommendations in Healthy Aging, and so do the authors of The Anti-Aging Solution (John
Wiley & Sons, 2004). Mushrooms, particularly those containing AHCC (active hexose cor-
related compounds), and other adaptogens keep the immune system strong.
7
i70_AGEING5.indd 68 3/16/11 4:24:01 PM
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S
t
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e
s
s

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s
s
IMPROVING
health
i70_STRESS LESS.indd 70 3/16/11 6:18:24 PM
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71
S
t
r
e
s
s

l
e
s
s
A good laugh and a long sleep are the best
cures in the doctors book Irish proverb
You drag your complaining body through the day and crash into bed
after what feels like hours spent doing a lot, but accomplishing little.
Youre beset with aches and pains, feel sapped of energy, your digestion is not
up to speed, you snap at everyone, you get heart palpitations and your hair is
falling out. You look and feel as if the weight of the world is on your shoulders.
Lifes too busy, too rushed, too everything!
The doctors verdict: stress. Hmm, you think to yourself, they always say that
when they dont really know whats wrong with you. Isnt stress a normal part
of life? Can it really cause ill health? And what, at the end of the (very long)
day, can be done about it?
WHAT IS STRESS?
Stress itself is not dangerous, and is indeed a normal part of life. Our Stone
Age ancestors faced life-or-death situations every day. The biological re-
sponse to stress, the so-called ght-or-ight response, was of critical im-
portance. It prepared us to defend ourselves against a threat (ght) or run
away from it (ight).
During the stress response:
The heart rate increases so that muscles can receive extra blood
needed to escape or ght.
Blood vessels close to the skin constrict, so that if you are injured, you
wont lose too much blood.
Your pupils dilate so you can see better.
Blood sugar increases for extra energy.
Processes the body considers not of immediate importance to sur-
vival are suppressed (notably growth hormones) or slowed (includ-
ing the digestive and reproductive systems). The immune system is
inhibited.
JENNI DAVIES,
DIP PHYT UK, is a
registered phyto-
therapist who qualied
through the College
of Phytotherapy in
the UK. Her lifelong
passion for holistic
health care, particularly
herbal medicine, is the
driving force behind her
desire to help others
take responsibility for
their health. Believing
in education through
writing, she is also well
versed in other natural
modalities, including
aromatherapy, homeo-
pathy and nutrition.
More specically, she
is particularly interest-
ed in chronic ailments,
mental illness and
modern maladies. She
is Health 24s Vitamin
Expert, and has shared
her knowledge on
many media platforms,
including television,
radio, newspaper and
magazines.
STRESS LESS
This automatic response occurs whether it is
called for (e.g. a mugging) or not (e.g. spend-
ing hours in trafc). After the crisis has passed
things should level off, but with constant ac-
tivation the stress response continues: your
stress hormones and heart rate stay high, and
the processes that were suppressed remain
low. It becomes harder and harder to stop
this response. The result is chronic ill health. If
stress is not managed, you can look forward to
anxiety, irritability, weight problems, heart dis-
ease, weakened immunity, thinning hair and
lack-lustre skin. And thats just to begin with!
But there is hope.
NATURAL WAYS TO HELP YOU COPE
While its impossible to live a completely
stress-free life, some things can help you
cope better and buffer yourself from its nega-
tive effects.
Take control of your attitude and environ-
ment
Get organised. Cutting down on things to do
in the mornings means starting your day in
a peaceful way, so give it a try! Some peo-
ple swear by making lunches and selecting
clothes for work and school the night be-
fore. Try turning your home and ofce into
an oasis of calm by decluttering and redeco-
rating. Avoid watching the news and visiting
the usual news websites. For a dose of good
news go to www.sagoodnews.co.za or www.
goodnewsnetwork.org. Try to think of some-
thing positive and consider your blessings
every day. At rst it may be tough to change
a lifetimes negative thought patterns, but the
more you do it, the easier it gets, and the
more positive you feel.
Diet and supplements
What you eat is vital. Your body needs proper
nutrition and balanced blood sugar to cope
with stress.
IMPROVING
health
72
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73
Always eat breakfast it really is the most im-
portant meal of the day! After several hours of
fasting, you need fuel to function properly. Yo-
ghurt with fruit, wholegrain muesli with low-fat
milk, or wholewheat toast with cottage cheese
or egg all make an excellent start to the day.
Not hungry rst thing in the morning? Try a
yoghurt-and-fruit smoothie.
People who dont eat breakfast usually end up
trying to boost their energy with coffee, sugar
and rened foods (such as pastries, chips and
chocolates), which do nothing for your waist-
line or your health. Your blood sugar levels
will peak and drop in a way that leaves you
exhausted and reaching for more and more
quick-x foods. Theres nothing wrong with
the occasional treat, but this shouldnt be your
means of getting through the day. The more
sugary, unhealthy foods we eat, the more we
crave, leading to a vicious cycle of irregular
blood sugar levels, exhaustion and ill health.
This exacerbates the symptoms of stress and
drains our bodies of essential nutrients. Aim
for ve to six small meals consisting of a lean
protein (sh, chicken, vegetarian protein or
dairy), a complex carbohydrate (whole grains,
Cutting down on
things to do in the
mornings means
starting your day
in a peaceful way, so
give it a try!
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STRESS LESS
74
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potatoes) and lots of vegetables (fve portions
a day). Snack on fruit, nuts and seeds and
plain yoghurt.
Supplements can help in the fght against
stress. When you are stressed you need and
use more B vitamins. Taking a vitamin B com-
plex or brewers yeast boosts your energy and
feeds your nervous system, enabling you to
cope better. Essential fatty acids, particularly
omega-3s, are just that: essential. They are
needed for proper brain function and have
been shown to assist in the treatment of de-
pression and anxiety disorders. A good multivi-
tamin and mineral supplement can help make
up nutritional shortfalls that are common in
modern life, while vitamin C and zinc supple-
ments help your beleaguered immune system
to stay healthy.
Exercise
You may not feel like it, or even think you have
the time, but exercise really helps in managing
stress. A short walk every day, perhaps during
your lunch break, can help. Try yoga, which is
ideal for stress management due to its focus
on breathing exercises and relaxation. From
walking your dog to dancing, yoga, tai chi or
hiking you name it, itll put a spring in your
step!
Relaxation
Strangely, relaxation is something most of us
need to work at. Look out for CDs of relaxa-
tion music and exercises, and spend a while
each day consciously trying to relax. Thera-
pies that can help you deal with the effects
of stress include refexology, aromatherapy,
hypnotherapy, homeopathy, phytotherapy and
chiropractic.
Aromatherapy
Essential oils have powerful effects on the
nervous system. Some are relaxing and antide-
pressant, while others energise and stimulate.
IMPROVING
health
For further information and trade enquiries
contact Master Health Products
Tel: 011 803 5445 | Fax: 011 803 4721
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Traditional Ear Candles,
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Relax into this non-invasive, natural therapy
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Biosun Traditional
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EarCandling_ThirdPgVert_Feb2011:Layout 1 2/15/11 1:01 PM Page 1
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|
75
Lavender essential oil is outstanding for stress,
insomnia, anxiety and low mood. To help you
sleep, put fve drops in your bath before bed
or two to three drops on your pillow.
Flower remedies
Developed by Dr Edward Bach in the 1930s,
the 38 fower remedies help you to rediscover
your positive side. This is a natural, non-addic-
tive system of treating everyday negative emo-
tions. Keep a bottle of Bach Rescue Remedy
on hand, and take it whenever you feel stress,
shock, grief, anxiety or panic. You can also try
South African fower and gem essences such
as Crisis Remedy, Stress Essence or Balancing
Essence.
Herbal medicine
Herbal medicine has many applications for
stress and its side-effects. Chamomile tea has
soothing properties, while Panax ginseng is an
adaptogen: it helps the body adapt to stress
and supports normal body and mind func-
tion. If your immune system is compromised,
try echinacea, a powerful herbal immune
booster, or the indigenous South African herb
Sutherlandia frutescens (kankerbossie). Just
observe some caution when taking herbs if
youre pregnant or breast-feeding.
A problem shared ...
... is a problem halved, so speak to a counsel-
lor, pastor, therapist or a friend, or even write
in a journal to put things in perspective and
help you sort through the chaos. Consider psy-
chotherapy or counselling to help you learn to
manage stress, anger and negative emotions.
Sleep
Stress can cause insomnia, but the less
sleep you have, the more stressed you will
feel. Allow yourself an hour before bedtime
to unwind. Have a warm bath using relax-
ing essential oils and do something restful.
Television (especially the news) stimulates
STRESS LESS
76
|
the brain, making it hard to relax, and alco-
hol, despite making you drowsy, leads to
poor-quality sleep. Passionower (Passiora
incarnata) relaxes and enables easier sleep,
while valerian (Valeriana ofcinalis) assists
when churning thoughts and anxiety keep
you awake.
Have fun
A good friend of mine has a simple strategy for
dealing with stress: she turns up the volume
on a favourite CD and dances around the living
room, singing at the top of her voice. Sound
like fun? It is, and before you know it youll be
feeling energised and much more cheerful!
If singing isnt your thing, nd something you
do enjoy. Join a class where you will learn a
skill, meet people and do something creative.
Try to do something enjoyable every day, be it
a creative pursuit like art, writing or gardening,
or pure relaxation, like reading or meditation.
Think of your spirit as a child, and do childish
things like hula hoop, watching childrens mov-
ies, or modelling with clay. Youll learn to take
things a little less seriously and start to leave
your stress behind.
Please note: This article is aimed at helping you cope
with stress more effectively, and does not replace your
doctors advice. If you have been prescribed medication,
dont stop taking it without prior consultation. Stress
can place a heavy strain on the whole body, so its
important to get regular check-ups, and ensure that
your heart rate, blood pressure, blood sugar and
cholesterol are healthy.
If you are pregnant or breastfeeding, or have
hypertension, diabetes or certain other medical
conditions, some supplements may not be suitable.
Check with your pharmacist or doctor.
A depressed mood, decreased interest or pleasure,
weight changes, sleep disturbances, fatigue, or
feelings of worthlessness or guilt can be indicators of
depression. If you or a loved one is displaying these
symptoms, consult your doctor immediately.
A herbal supplement
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IMPROVING
health
Blood tests seem so routine, but are they supplying you with adequate
information about your risks and prognosis for chronic disease?
What extra tests should be done to give a more accurate picture
of your state of health? In part 1 of this two-part series, Dr Kristian
Leisegang looks at cholesterol and the cholesterol ratio.
DR KRISTIAN
LEISEGANG, MTECH
(HOM) (DUT), is a
registered homeopath
currently in part-time
practice in Stellen-
bosch with his wife,
Dr Alta Vogel. He is
co-ordinator of clinical
sciences at the School
of Natural Medicine,
University of the West-
ern Cape, lecturing
in pathology, general
medicine and clinical
diagnostics, is con-
ducting research on the
metabolic syndrome,
immunology and male
infertility with the
Department of Medical
Bioscience at UWC,
and is Vice President
of the Homeopathic
Association of South
Africa. Clinically, he has
a special interest in the
functional diagnostics
and holistic treatment
of metabolic, endocrine
and immunological
conditions. Contact
the Clinic of Natural
Medicine on 021-887
2177, email kris@
homeoclinic.co.za, or
visit his website www.
natural-med.co.za
In my practice I often ask my patients about routine blood tests
that they have had done, such as cholesterol and blood sugar.
Usually they either say their sugar and cholesterol are ne, or that one
(or both) were high, and now they are on medication and the levels have
dropped. I then ask about their HDL and LDL cholesterol, and cholesterol-
to-HDL ratio, at which most patients go blank. When I venture to ask if their
insulin levels and C-reactive protein (CRP) have been assessed, again I get
that uncertain response.
WHAT YOUR DOCTOR
SHOULD BE TESTING
Part 1 cholesterol
|
77
i70_CHOLESTEROL2.indd 77 3/16/11 3:34:37 PM
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|
IMPROVING
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The good and the bad
There are many sub-types of lipoproteins, dif-
ferentiated by the amount of fats they carry
and the size (i.e. density) of the molecule.
Two of these are important high-density li-
poprotein (HDL) and low-density lipoprotein
(LDL).
1
Cholesterol is mostly produced by the
liver, and dietary sources of cholesterol are
stored in the liver. LDL transports cholesterol
from the liver to be used by the body. Excess
cholesterol that is not used needs to be car-
ried back to the liver to be eliminated. This is
done by HDL.
LDL is therefore known as bad cholesterol
because is carries cholesterol to the body
cells, where it is traditionally associated with
heart disease. (This process is important,
so in a sense bad is a misnomer.) HDL is
known as good cholesterol because it clears
cholesterol away. Total cholesterol test results
are determined by the sum of HDL and LDL
concentrations, plus a small fraction of other
lipoproteins.
2

Adequate levels of these cholesterol carri-
ers are important, and its recently become
clear that total cholesterol levels do not ac-
curately reect the risk associated with high
cholesterol. The risk is reected better by
the level of HDL (the good cholesterol), and
As we will see in this two-part article, there are
numerous easy and (mostly) relatively cheap
blood tests that can be done to obtain a more
accurate reection of our state of health and
risk or prognosis of chronic disease. Examples
include insulin and insulin resistance, CRP,
HDL cholesterol and vitamin D levels. When
results are abnormal, favourable changes are
relatively easily achieved with natural medi-
cine modalities.
CHOLESTEROL
These days raised cholesterol is very well
known as a risk factor for heart disease and
stroke, with high levels of total cholesterol
clearly associated with increased risk. Choles-
terol is, however, essential for normal body
function. It is needed to make cell membranes
and to produce some hormones. A large
amount of the brain consists of cholesterol.
So an adequate cholesterol supply is essential
for good health.
Cholesterol is a fat-based molecule and there-
fore not soluble in water (and therefore blood).
Like all fat-soluble compounds, it needs to be
bound to a specic protein that allows the fats
to dissolve in water (blood) and be transport-
ed through the body. The proteins that trans-
port cholesterol are called lipoproteins, lipo
meaning fat.
A person with high cholesterol may have
a high level of HDL, which limits or
neutralises the harmful effects of high
cholesterol levels
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he Medical Nutritional Institute, a healthcare organisation that specialises in the
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they produce a nutraceutical compound that can compete with the prescription drugs
regarding cholesterol lowering potency? This goal had never been achieved
before, but after years of continual research they reached their goal with a
product that displays a unique and synergistic double action. Scientic
trials have demonstrated that RyChol is now not only the most eective
non-prescription cholesterol lowering product on the market, but can
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79
Ethical and Credible
Available at Dis-Chem, Pick n Pay and most other pharmacies.
Contact the Medical Nutritional Institute at info@mnilifestyle.co.za or visit
www.mnilifestyle.co.za formore information.
Combat high cholesterol
without prescription drugs!
RyChol, a novel nutraceutical compound, now has the potential to lower your
cholesterol levels as eectively as prescription drugs.
T
he Medical Nutritional Institute, a healthcare organisation that specialises in the
prevention of disease and promotion of wellness, set themselves a daunting task. Could
they produce a nutraceutical compound that can compete with the prescription drugs
regarding cholesterol lowering potency? This goal had never been achieved
before, but after years of continual research they reached their goal with a
product that displays a unique and synergistic double action. Scientic
trials have demonstrated that RyChol is now not only the most eective
non-prescription cholesterol lowering product on the market, but can
easily compete with the prescription drugs simvastatin and pravastatin
regarding cholesterol lowering potency. The advantage, however, is that
it has a lower side-eect prole.
Benets:
RyChol
TM
is a nutraceutical compound that helps to:
t lower cholesterol and bad LDL cholesterol levels
t increase good HDL cholesterol levels
t reduce the risk of heart disease and stroke.
No prescription is required and RyChol
TM
can be taken with other
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Cathy
Colin
RyCholFinal Ad(275x210)_Layout 1 2010/11/13 9:28 AM Page 1
80
|
the cholesterol-to-HDL ratio. HDL choles-
terol is seen as having a protective effect on
the heart, as it reduces plaque build-up in
blood vessels.
3
The cholesterol ratio
When you have a cholesterol test (done by
taking blood from the arm), you are prob-
ably having your total cholesterol, HDL cho-
lesterol and LDL cholesterol checked (a
lipogram). Most doctors usually only report
back with the total cholesterol level, either
normal or high. However, it is possible and
in my experience not uncommon for some
patients to have normal cholesterol, but
low HDL cholesterol. This means that even
though the blood cholesterol is normal, too
little HDL means inadequate clearance of ex-
cess cholesterol and less protection against
plaque build-up in arteries. This results in an
increased risk of heart disease and stroke.
Conversely, a person with high cholesterol
may have a high level of HDL, which limits or
neutralises the harmful effects of high cho-
lesterol levels.
Heres a simple calculation take the to-
tal cholesterol level, and divide it by the
HDL cholesterol level. This gives you what
is known as the cholesterol ratio. Ideally it
should be between 3 and 4. A score of 4 - 5
puts you at moderately increased risk for a
cardiovascular event, and 5 and over at high
risk.
4,5
Total cholesterol should be considered
useless without knowing the LDL and HDL
components.
6
This means that most fnger-
prick tests arent effective in fully evaluating
risk associated with cholesterol levels.
I see many patients on cholesterol medica-
tions who report that their cholesterol is now
normal. However, on re-testing many of them
are found to have an abnormal cholesterol
ratio, even if the total cholesterol is reduced.
If you reduce cholesterol intake in your diet
and/or go on cholesterol medications, you of-
ten bring down both LDL and HDL levels, thus
reducing total cholesterol levels. You must en-
sure that this has had a positive impact on
your cholesterol ratio too. If total cholesterol
and HDL reduce at similar levels, the ratio re-
ITS A NUMBERS THING
Here are the lipid values considered normal:
TC (total cholesterol): lower than 5 mmol/l
LDL (lipoproteins containing more fat than protein): lower than 3 mmol/l
HDL (lipoproteins containing more protein than fat): higher than 1 mmol/l
Triglycerides: lower than 1.7 mmol/l
Cholesterol (cardiovascular risk) ratio (TC:HDL): 3 - 4 = ideal, higher than 4
= moderate risk, higher than 5 = high risk.
IMPROVING
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81
CHOLESTEROL
mains the same, and your cholesterol prob-
lem is not solved.
The lipogram
For optimal results a fasting lipogram is usually
requested.
Most pathology laboratories in South Africa
that do a full cholesterol evaluation, known
as a lipogram, automatically generate the cho-
lesterol ratio and indicate the risks associated
with the gure. Are you aware of your choles-
terol ratio? If not, insist that your doctor takes it
into consideration before choosing any treat-
ment options.
The lipogram also assesses another type of
fat, known as triglycerides. High triglycerides
are also a known risk factor for cardiovascu-
lar disease. Ensure that you are also told what
these levels are when you have your choles-
terol tested. Triglyceride levels are considered
normal if less than 1.7 mmol/l (millimoles per
litre).
Are you aware of
your cholesterol
ratio? If not, insist
that your doctor takes
it into consideration
before
choosing any
treatment options
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82
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IMPROVING
health
|
83
CHOLESTEROL
THE METABOLIC SYNDROME
Patients with abdominal obesity (increased
waist measurement) may have what is
termed the metabolic syndrome. Specific
changes in the metabolic and hormonal
system drive specific and unfavourable
changes in blood cholesterol. Although the
syndrome is associated with increased to-
tal cholesterol, a specific decrease in HDL
cholesterol is seen. This significantly wors-
ens the cholesterol ratio. Even when total
cholesterol is reduced by conventional
medications, the HDL usually remains low,
so the ratio does not improve. A better ra-
tio can only be achieved by addressing the
complex underlying metabolic changes that
are driving HDL cholesterol down.
Low HDL is considered a diagnostic fea-
ture in the diagnosis of the metabolic syn-
drome. Other diagnostic features include
increased abdominal fat, high triglycerides,
high blood pressure, and insulin resistance
or increased blood sugar.
7
We will look at
insulin in part 2 of this article, which will
appear in the May issue of Natural Medi-
cine.
CONCLUSION
Dont be satisfied with only a total cho-
lesterol result, even if it is normal. If your
cholesterol ratio is unfavourable, treatment
should not be as simple as the convention-
al approach using statin medications. Nu-
merous natural medicine approaches can
help increase HDL levels, especially in the
setting of the metabolic syndrome. Always
insist that your doctor analyse your choles-
terol ratio, and ensure that its in the opti-
mal range of 3 - 4. (Note that a variation
of this assessment is the LDL-to-HDL ratio,
mostly used in European countries.)
039 Cardio NM 3/17/10 8:47 AM Page 1
Composite
|
83
CHOLESTEROL
In part 2 of this article we will look at raised
insulin levels and insulin resistance, and C-
reactive protein as a marker for the chronic
inflammation associated with both these
conditions.
References
1. Olsen RE. Discovery of lipoproteins, their role in fat transport
and their signicance as risk factors. J Nutr 1998; 128(2):
439S-443S.
2. Lewis GF, et al. New insights into the regulation of HDL
metabolism and reverse cholesterol transport. Circ Res 2005;
96(12): 1221-1232.
3. Assmann G, et al. HDL cholesterol and protective factors in
atherosclerosis. Circulation 2004; 109: III8-III14.
4. http://www.prolipid.com/cholesterol-reference-levels/target-
cholesterol-levels.html (accessed 19 November 2010).
5. Malati T, et al. Reference intervals for serum total cholesterol,
HDL-cholesterol, LDL-cholesterol, triglycerides, Lp (a),
apolipoprotein A-I, A-II, B, C-II, C-III and E in healthy south
Indians from Andhra Pradesh. Indian Journal of Clinical
Biochemistry 2009; 24(4): 343-355.
6. Siri-Tarino PW, et al. Saturated fatty acids and risk of coronary
heart disease: modulation by replacement nutrients. Curr
Atheroscler Rep 2010; 12(6): 384-390.
7. Liao Y, et al. Critical evaluation of Adult Treatment Panel III
criteria in identifying insulin resistance with dyslipidaemia.
Diabetes Care 2004; 27: 978-983.
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86
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i70_INFLAMMATIONV3.indd 86 3/16/11 3:42:24 PM
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87
DR ARIEN VAN DER
MERWE is a medical
doctor, author and spe-
cialist corporate health
and wellness service
provider, including
natural, integrative
medicine and stress
management. She is
the author of many
books on health and
wellness and currently
focuses her work on
peer educator train-
ing in the workplace
and communities to
address the chronic
diseases of lifestyle,
or health challenges
as she prefers to call
them. She presents
courses in peer educa-
tor training, wellness
and stress manage-
ment. Her dream
remains to be involved
in a truly integrative
wellness sanctuary and
retreat centre. More
info on her website,
www.HealthStress-
Wellness.com, contact
her on arienvdm@
samedical.co.za
INFLAMMATION:
BOTH FRIEND & FOE
As foe, inammation is the common denominator present in all
chronic degenerative diseases.
The word inammation comes from
the Latin word inamatio, which
means to set on re. Chronic inammation is
the fuel that ames the re of todays chronic
degenerative diseases.
INFLAMMATION: THE GOOD, THE BAD AND
THE UGLY
Most of us have experienced a sore throat,
cold or u, skin rash, insect bite, sunburn, hay
fever or injury. We are aware of these because
inammation causes the typical symptoms of
redness, pain, swelling and increased heat in
the affected area. The pain informs you of the
injury or damage, so that you can pay atten-
tion to your body. The swelling protects the
area, preventing you from moving and causing
more irritation. Increased blood ow mobilises
the antibodies and other healing cells, begin-
ning the healing and repairing process.
The acute inammatory reaction is a normal
and appropriate response of the immune sys-
tem to injury or disease-causing organisms
such as viruses and bacteria. This process is
the bodys initial reaction to cellular damage.
It assembles the immune systems defence
mechanisms to ght foreign invaders, and fa-
cilitates healing by repairing damaged tissue
and removing toxins and residual debris from
the body. Without the process of inamma-
tion, the body would not be able to recover
quickly from wounds, trauma, injury and in-
fections. This acute inammatory reaction is
good. We need it for survival.
The inammatory process can become a
problem when the defence system becomes
uncontrollable, like mutinous soldiers or a
runaway train. An overactive immune system,
with excess and inappropriate inammation, is
KEY CONCEPT
Our bodies have an inborn ability and
inclination to heal themselves, using the
inammatory response as part of their
natural survival healing mechanism. When
we interfere with this process on a physical,
mental, emotional or behavioural level,
through our lifestyles, unhealthy eating
choices or stressful way of living, and
especially by the constant stress sparked
off by underlying and deeply subconscious
memory-emotional triggers, we sabotage
this natural response, allowing insidious
inammation to become a threat, and
even a silent killer, rather than a support to
our health and wellbeing.
88
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INFLAMMATION
typical of allergic conditions such as asthma,
eczema and hay fever, or auto-immune dis-
eases such as rheumatoid arthritis, psoriasis
and Crohns disease. Uncontrolled inamma-
tion is also apparent in conditions such as ar-
thritis, bronchitis, laryngitis, sinusitis, gastritis,
colitis and appendicitis, the sufx -itis mean-
ing inammation of.
Many studies show that hidden systemic in-
ammation (affecting the whole body or a
particular system) may be the common de-
nominator linking most, if not all, modern-day
chronic diseases, even when the connection
is not obvious. This is the bad inamma-
tion, which can become really ugly if uncon-
strained. Smouldering incessantly just below
the surface of our physical awareness, it can
become the silent killer, gradually destroying
cell function and ultimately our organs. This
is also the inammation that leads to acceler-
ated ageing.
CHRONIC INFLAMMATION
Natural anti-inammatory compounds usually
accomplish the job of destroying infectious
agents, clearing away cellular debris and re-
generating new tissue. If this response is not
completely turned off, however, the constant
low-grade ow of inammatory components
in the blood will result in prolonged tissue
breakdown and scarring. Cells are continu-
ously injured by infection, stress, or irritation.
This results in chronic inammation.
What started as a normal healthy immune
response has turned into an extended, out-
of-control reaction that destroys cells and tis-
sues, becoming chronic and paving the way
for degenerative disease and accelerated age-
ing. In the case of auto-immune disease, the
immune system response is so out of balance
that instead of attacking the source of the in-
ammation, it attacks and destroys the bodys
own perfectly healthy tissue.
Most doctors and scientists agree that the
initial manifestation of virtually every ill-
ness known is chronic inammation in and
around the cells. This silent, chronic inam-
Smouldering incessantly just below the
surface of our physical awareness, it
can become the silent killer
health
PAIN AND SWELLING
Inammation as a benecial process is
characterised by swelling and increased blood
ow. The pain informs you of the injury or
damage, so that you can pay attention to your
body. The swelling protects the area to prevent
you from moving and causing more irritation.
Increased blood ow to the area mobilises the
antibodies and other healing cells, beginning
the healing and repairing process and causing
increased temperature and redness. These
symptoms encourage you to rest, assisting the
healing process. Although the bodys reaction
may be unpleasant to experience, each stage
of inammation is vital for healing and tissue
repair.
ARTICLE
|
89
mation does not have the typical symptoms
of acute inammation (redness, swelling,
pain, increased temperature/heat), and can
persist unnoticed for weeks, months, years
or even a lifetime, only manifesting as a
general malaise, tiredness and lack of vital-
ity. Eventually symptoms might appear, of-
ten when considerable damage, with severe
loss of function, has already occurred. This
is why chronic inammation is referred to as
the silent killer.
Chronic inammation has been associated
with diabetes, high blood pressure, cancer,
heart disease, obesity, depression, dementia,
and even autism. The overactive immune re-
sponse associated with chronic inammation
results in common conditions such as aller-
gies, rheumatoid arthritis, auto-immune dis-
eases and asthma. Allergy symptoms include
common chronic inammatory reactions
such as rhinitis (inammation of the nose)
and sinusitis (inammation of the sinuses).
In the case of asthma, persistent inamma-
tion in the lungs leads to increased sensitivity
of the lung tissue. The airways become over-
sensitive to external stimuli such as changes
in temperature and environmental factors
like animal hair and pollen. This increased
sensitivity leads to acute asthma, when tight-
ening of the airways makes breathing dif-
cult. Chronic inammation is also the culprit
behind arthritis (inammation of the joints),
dermatitis, acne, eczema and digestive disor-
ders such as irritable bowel syndrome (spas-
tic colon) and gastritis.
Depression is also linked to inammation.
A study conducted at the Emory University
School of Medicine found that psychological
stress can lead to an excessive inamma-
tory response. Individuals with depression
are more likely to develop an inammatory
response due to the emotional disorder than
people who are not depressed.
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A WORD ON MAGNESIUM
Many studies have found low magnesium
levels to be a factor contributing to poor
functioning of the proteolytic enzymes
responsible for stopping and reversing the
inammatory process. Low magnesium levels
have been implied in nearly every disease
linked to an underlying inammatory process,
i.e. high blood pressure, heart disease, arthritis,
bromyalgia, diabetes, depression, etc.
There is no single nutritional agent that can
treat and prevent chronic inammatory
conditions. Magnesium acts as a general
cell tonic, while it reduces inammation and
systemic stress. Its also important in overall
cell energy production and hormonal and
enzyme production and function, which all
reect on the process of inammation.
A WORD ON MAGNESIUM A WORD ON MAGNESIUM A WORD ON MAGNESIUM A WORD ON MAGNESIUM A WORD ON MAGNESIUM
Many studies have found low magnesium Many studies have found low magnesium Many studies have found low magnesium Many studies have found low magnesium Many studies have found low magnesium Many studies have found low magnesium Many studies have found low magnesium Many studies have found low magnesium
Many studies have found low magnesium Many studies have found low magnesium
levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor levels to be a factor contributing to poor
functioning of the proteolytic enzymes functioning of the proteolytic enzymes functioning of the proteolytic enzymes functioning of the proteolytic enzymes functioning of the proteolytic enzymes functioning of the proteolytic enzymes functioning of the proteolytic enzymes
functioning of the proteolytic enzymes functioning of the proteolytic enzymes
responsible for stopping and reversing the responsible for stopping and reversing the responsible for stopping and reversing the responsible for stopping and reversing the
responsible for stopping and reversing the responsible for stopping and reversing the responsible for stopping and reversing the
inammatory process. Low magnesium levels inammatory process. Low magnesium levels inammatory process. Low magnesium levels
inammatory process. Low magnesium levels inammatory process. Low magnesium levels
inammatory process. Low magnesium levels inammatory process. Low magnesium levels
have been implied in nearly every disease have been implied in nearly every disease have been implied in nearly every disease have been implied in nearly every disease have been implied in nearly every disease have been implied in nearly every disease
linked to an underlying inammatory process, linked to an underlying inammatory process, linked to an underlying inammatory process, linked to an underlying inammatory process, linked to an underlying inammatory process,
i.e. high blood pressure, heart disease, arthritis, i.e. high blood pressure, heart disease, arthritis, i.e. high blood pressure, heart disease, arthritis,
bromyalgia, diabetes, depression, etc. bromyalgia, diabetes, depression, etc. bromyalgia, diabetes, depression, etc. bromyalgia, diabetes, depression, etc.
There is no single nutritional agent that can There is no single nutritional agent that can There is no single nutritional agent that can There is no single nutritional agent that can
treat and prevent chronic inammatory treat and prevent chronic inammatory treat and prevent chronic inammatory treat and prevent chronic inammatory
conditions. Magnesium acts as a general conditions. Magnesium acts as a general conditions. Magnesium acts as a general conditions. Magnesium acts as a general
cell tonic, while it reduces inammation and cell tonic, while it reduces inammation and cell tonic, while it reduces inammation and cell tonic, while it reduces inammation and
cell tonic, while it reduces inammation and cell tonic, while it reduces inammation and cell tonic, while it reduces inammation and
systemic stress. Its also important in overall systemic stress. Its also important in overall systemic stress. Its also important in overall systemic stress. Its also important in overall systemic stress. Its also important in overall systemic stress. Its also important in overall systemic stress. Its also important in overall
systemic stress. Its also important in overall systemic stress. Its also important in overall
cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and cell energy production and hormonal and
enzyme production and function, which all
reect on the process of inammation.
ADDRESSING THE CAUSE OF CHRONIC,
HIDDEN INFLAMMATION
First of all, it is important to identify the trig-
gers for inammation. Then the bodys natu-
ral immune function can be restored through
various measures.
Some of the most common underlying trig-
gers or causes of chronic inammation are the
following.
The single leading inammatory trigger is
the consumption of unhealthy food, high in
rened sugar and our, trans- and hydrogen-
ated fats, alcohol, articial ingredients, and
especially articial sweeteners containing
aspartame. Packaged and processed foods,
especially those loaded with hormones, anti-
biotics, colourants and preservatives, are also
a major cause of inammation.
Nutritional deciencies, especially the B-
complex vitamins, vitamins C, E and D, the
minerals zinc, boron, selenium, calcium and
particularly magnesium, and omega-3 fatty
acids.
Prolonged emotional stress (distress),
where toxic inamed emotions can literally
act as triggers for inammation.
Environmental allergens such as pollen,
moulds (mildew/fungi), dust, and so on.
These harmless substances trigger hyper-
reaction in the immune system, causing an
exaggerated inammatory response.
Environmental toxins such as mercury, pol-
lution and pesticides.
Food allergens causing both immediate and
delayed allergies, such as wheat (gluten),
dairy, eggs, yeast, corn, peanuts, citrus, soy,
shellsh and nuts.
Repeated infections or chronic low-grade
infection with viruses, bacteria, yeasts or
parasites.
A sedentary lifestyle with lack of exercise.
Excess weight around the abdomen.
High cholesterol, especially triglycerides
and low-density lipoprotein (LDL), with low
high-density lipoprotein (HDL).
High C-reactive protein (CRP).
Prolonged physical trauma and injury.
Sleep deciencies (less than seven hours a
night).
THE CONVENTIONAL APPROACH TO
INFLAMMATION
Anti-inammatory drugs such as ibuprofen
or aspirin, and steroids like prednisone or
cortisone, might be useful for acute inam-
mation and injury, but in the long term they
interfere with the bodys immune response
and ability to heal and repair itself. They can
also have serious and deadly side-effects,
including intestinal bleeding, kidney and
liver damage.
The most well known of the anti-inammato-
ry drugs is aspirin, which often causes more
serious problems than it alleviates. Most
pain and anti-inammatory medications are
not safe, and even over-the-counter (OTC)
pain medications can be harmful.
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INFLAMMATION
GETTING YOUR BODYS BALANCE RIGHT
Always consider underlying inamma-
tion: a simple blood test can sound the red
alert. Here are some ways to help you in the
balancing act of healthy homeostasis your
bodys natural adjustment of its physiologi-
cal processes to maintain internal equilibrium
and function optimally.
Food as medicine
Food provides the nutritional building blocks
and fuel for the body and its immune system.
Acute inammation only turns into chronic in-
ammation when there are imbalances and
low levels of nutrients in the diet. With the
right mix of nutrients, the body can achieve
the proper counterbalance between the pro-
inammatory substances required to ght
infection and irritants, and anti-inammatory
substances needed to turn off the reaction
so that tissue healing and repair can begin.
Whole foods. Eat whole, raw, unprocessed,
organic, unrened, fresh foods that are high
in bre. Naturally anti-inammatory foods in-
clude fresh fruits and vegetables (preferably
organic), lean protein sources, nuts, seeds,
spices and herbs (particularly ones with anti-
inammatory properties), and healthy oils
and fats (extra-virgin olive oil, organic butter,
etc.). Avoid sugar and sugar-based products,
simple carbohydrates, rened grains and
grain-fed meat and sh, as well as conven-
tional cooking oils, block margarine, or any-
thing with hydrogenated or partially hydro-
genated fats.
Superfoods to douse the re of renegade in-
ammation include berries, cherries, grapes,
cereal grains, grasses (wheatgrass, barley),
brown and wild rice, oats, plant oils (olive,
grapeseed, avocado), blue-green algae, ripe to-
matoes, garlic, mushrooms, bee pollen, sprouts,
aloe ferox (use in a smoothie), seaweed, and
raw cacao (beans, nibs, powder, butter).
Healthy fats. Chronic inammation devel-
ops when there is an imbalance in the type
of fats eaten. Maintaining the proper ratio
between omega 3- and omega-6 fatty acids
is the key that enables the body to produce
the correct balance of pro-inammatory and
anti-inammatory prostaglandins. The main
dietary re-ghter that works to restore bal-
ance and prevent or reverse chronic inam-
mation is omega-3 fatty acids. Excessive
amounts of omega-6 (rened vegetable oils
used in cooking, frying and fast foods), com-
bined with trans- and saturated fats, shift the
body towards chronic inammation.
Chickens and cattle that are fed on grain in-
stead of pasture or free-range food contrib-
ute to this imbalance. Yolks of eggs from
free-range chickens contain twice as much
omega-3, protein and bioavonoids than eggs
from grain-fed chickens. Even salmon, a well-
known and excellent source of omega-3, is
often farmed and no longer as rich a source
of omega-3 as wild salmon.
Avoid allergens. Find out what youre aller-
gic to and stop eating those foods. Gluten and
Toxic inamed emotions can literally act
as triggers for inammation
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IMPROVING
health
References and further
reading
1. Van der Merwe A. Health
& Happiness. New
Revised Edition. Cape
Town: Natural Medicine
Publishers, 2011.
2. Van der Merwe A.
Stress Solutions. New
Revised Edition book
and relaxation CD. Cape
Town: Natural Medicine
Publishers, 2011.
3. Chellem J. The
Infammation Syndrome.
Hoboken, NJ: John Wiley
& Sons, 2003.
4. Appleton A. Stopping
Infammation:
Relieving the Cause of
Degenerative Diseases.
Garden City Park, NY:
Avery Publishing Group,
2005.
5. Horne S, Balas K.
Infammation: The Match
that Lights All Disease. St
George, UT: Tree of Light
Publishing, 2006.
6. Hyman M. The Ultra
Mind Solution. New York:
Simon & Schuster, 2008.
dairy are two common culprits. Once your im-
mune system is restored to its normal healthy
state, allergies often disappear.
Heal your intestines by taking pre- and
probiotics to aid digestion and restore the
balance of healthy bacteria in your gut. This
reduces infammation.
Use nutriceutical food supplements.
Take a comprehensive antioxidant supple-
ment, with vitamins A, E, B complex, C, D
and E, biofavonoids, the minerals calcium,
magnesium, selenium, zinc and boron, and
fsh oil (omega-3 as found in salmon oil), all
of which help reduce infammation.
Anti-infammatory help from nature
Many herbs, spices and essential oils can
give fast and gentle relief from the symptoms
of infammation, while restoring health over
the longer term.
My favourite recipe for all infamma-
tion (e.g. colds, fu, fever, sinusitis, muscle
aches and pains, joint pains, and so on): mix
a pinch each of dried ginger, cinnamon, tur-
meric and mustard powder in a small glass
of warm water, add honey to taste, and drink
regularly for fast relief. These are all excel-
lent anti-infammatory herbs and spices, with
many other healing properties.
Other useful herbs are Boswellia serrata, ar-
nica, bromelain (found in pineapples), papain
(in paw-paws), devils claw, liquorice root,
white willow bark (the natural form of aspirin,
which contains substances that protect the
lining of the stomach), angelica, yarrow, black
pepper, rosemary, basil, cardamom, chives,
cloves, garlic and parsley. These can be used
as food if suitable, as herbal infusions, or in
the capsules or tablets obtainable from most
pharmacies and health shops. Follow instruc-
tions on the container.
Use essential plant oils in a carrier oil
(such as almond) to massage sore and ach-
ing limbs or muscles, put a few drops into
your bath, or use in a burner to inhale while
you relax. Good choices include thyme, rose,
clove, eucalyptus, bergamot and fennel.
Lifestyle correction
Regular, moderate exercise such as
swimming, walking, dancing or yoga reduc-
es inflammation, improves immune func-
tion, strengthens the cardiovascular system,
corrects and prevents insulin resistance,
improves mood, and neutralises the effects
of stress.
Relax, maintain your work-life balance as
best you can, learn to let go, and allow your
natural healing mechanism to do what it is
meant to do. This is probably the most im-
portant tool for restoring your body and mind
to its natural state of health and happiness.
Some useful relaxation tips are available at
www.HealthStressWellness.com.
CONCLUSION
Rather than using OTC or prescription drugs
that block, suppress or inhibit key enzymes
and interfere with natural tissue healing
and rebuilding, it is far better to support
the bodys innate capacity to heal by allow-
ing the immune system to remain in bal-
ance. By providing the right conditions for
homeostasis, inner balance and harmony,
you can take responsibility for your health.
When you eat the right foods, take the cor-
rect supplements and herbal remedies and
manage your stress levels, your body can
recover its natural ability to use and con-
trol inflammation. Relax, let go of all the old
stuff, the heavy rocks called the past that
you carry in your backpack, and move into
a healthier future!
P
h
o
t
o
g
r
a
p
h
e
r
:

M
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c
o
l
m

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e

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w
w
.
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a
r
e
p
i
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.
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i70_TITLE_NL.indd 93 3/15/11 1:39:26 PM
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Qigong
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i70_QUIGONG.indd 94 3/15/11 2:03:46 PM
ARTICLE
Primordial qi is our inherited or genetic qi. The
quality and quantity we are born with varies as
it is dependent on the genetics, health, vitality
and emotional relationship of our parents at
the moment of conception and on spiritual
inuences such as karma. Postnatal qi is deter-
mined by the quality of food, water and air that
we take into our bodies. If we lead stressful
lives, eat badly, neglect our health and live in
a polluted city we soon use up our stores of
metabolic postnatal qi and then have to dip into
our reserve battery of irreplaceable primordial
qi. If this happens on an ongoing basis we soon
end up depleted, the rst signs of which are
endocrine and immune response malfunction.
Qigong provides an enjoyable way to enhance,
cultivate and conserve our energy.
HOW DOES QIGONG POTENTISE VITAL
ENERGY?
Qigong practice can include owing move-
ments synchronised with the breath, static
accessing the healing
power of the universe
Qi (chi) is the primordial life-force energy that animates all
living things. Gong means work or mastery. Qigong can thus
be dened as mastering the ow of life-force energy in the
body to improve health and wellbeing.
QIGONG
Qigong
ments synchronised with the breath, static
we take into our bodies. If we lead stressful
lives, eat badly, neglect our health and live in
a polluted city we soon use up our stores of
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THE ORIGINS OF QIGONG
Qigong has its roots in the ancient
shamanic traditions of China. It evolved from
the observations of tribal shamans who noticed
therapeutic benets from regular repetition of
ceremonial dances. Possibly because of its
huge spiritually empowering potential it was
kept a closely guarded secret from the ordinary
people. It was practised by Buddhist monks, in
remote Taoist communities, and by the ruling
classes of China, and passed down in strict
lineages from masters to carefully chosen
students. Today qigong is accessible to all and
there are about 4 000 different styles that
have been developed for different purposes,
for example, healing chronic disease, building
strength and martial power, and increasing
spiritual insight.
SOURCES OF QI
There are two main sources of qi in the
human body: primordial qi and postnatal qi.
KATJA ABBOTT
is a qigong teacher,
writer, artist and
barefoot beach-walker.
She has studied and
taught various styles of
qigong in South Africa
and overseas for the
past 10 years. From
a young age she has
delighted in accessing
energy through move-
ment including dance
and yoga. For her, the
beauty of qigong lies in
the gentle, effortless
way it takes her to a
place of quiet strength,
stillness and joy. She
can be contacted
on 073-117 1987 or
hummingbird@polka.
co.za.
i70_QUIGONG.indd 95 3/16/11 3:28:27 PM
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exercises, meditation, and healing sounds that
stimulate the organs. During these therapeutic
movements, energy is drawn into the body
from external sources with the breath through
energy gates situated, for example, on the soles
of the feet, the palms of the hands and the
crown of the head. It then circulates through
the meridian channels dissolving blockages.
Stagnant and toxic energy is expelled through
the energy gates while exhaling. Qi generated
and absorbed during practice is stored in the
dantian, an energetic reservoir just below
the navel. The qi can then be puried in the
dantian using various meditation techniques
and moved up the spine to the upper energy
centres.
TRY THIS
Stand with your feet more or less hip-width
apart, feet parallel, knees slightly bent, with
your arms relaxed at your sides. Close your
eyes. Take your awareness to your navel
and take three deep abdominal breaths,
letting your body relax with each exhalation.
Moving your awareness to your feet, imagine
and allow the soles of your feet to open and
receive Earth energy. Then starting at your
sacrum, extend your spine, creating space
between your vertebrae all the way up to
the base of the skull. Now allow the crown
of your head to open and expand towards
the sky. With the knees still slightly bent,
allow your arms (palms down) to oat up
in front of your body with your in-breath.
When they reach chest height allow them
to sink down with your exhalation. As you
repeat this movement effortlessly, imagine
revitalising Earth energy owing into your
body through the soles of your feet with
each inhalation.
THE HEALING POWER OF QIGONG
With regular practice qigong can have the
following positive effects.
Relieves stress
During qigong practice the cerebral cortex
calms down, the constant inner dialogue
stops and the body switches from the stress-
related ght-or-ight sympathetic mode into
the parasympathetic restorative healing mode.
Enhances immune response
Qigong enhances white blood cell production
by stimulating the bone marrow. Blood tests
have shown increased production of T-cells
(vital for the human immune response) in
the thymus gland of qigong practitioners. Qi-
gong balances the entire endocrine system by
stimulating and balancing the secretions in the
pituitary and adrenal glands.
Improves blood circulation and reduces
high blood pressure
Practising moving qigong forms enhances
energy ow in the body which facilitates the
ow of oxygen-rich blood to all the cells. A
study involving 100 sufferers of chronic
hypertension at the Shanghai Institute for
Hypertension showed that after 20 minutes
of qigong practice their blood pressure had
dropped to the same level it had reached 3
hours after taking prescription drugs for high
blood pressure.
Improves respiratory efciency
Deep diaphragmatic qigong breathing enhan-
ces oxygenation of the blood in the lungs,
increasing the amount of oxygen delivered to
the cells.
Balances pH levels in the blood
This is another positive effect of qigong
breathing and increased levels of oxygen in the
blood. The pH balance can only be maintained
in the body when there is enough oxygen in
the blood. Excess acidity due to poor diet, lack
of exercise, stress and environmental pollution
is one of the major causes of degenerative
diseases, notably cancer. In China special
i70_QUIGONG.indd 96 3/16/11 3:35:43 PM
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97
QIGONG
qigong forms have been developed to cure
cancer, with remarkable results. A cancerous
tumour will shrink and dissolve if the tissues
in which it is growing are kept saturated with
oxygen and in an alkaline state.
Improves digestion
Qigong practice stimulates the production of
saliva and digestive secretions in the stomach
and intestines. The pH level of digestive uids,
vital for proper digestion and assimilation of
nutrients, is balanced. Increased activity of
the diaphragm during breathing combined
with body movements, provides a stimulating
and qi-balancing massage for the digestive
organs.
Protects against harmful microwave
radiation, power lines and electronic
energy pollution
Qigong practice strengthens the energy eld
around the body, making it more resistant to
the effects of electromagnetic pollution.
Tones the body
Muscles and tendons are toned and stretched,
and joints and ligaments are loosened as the
body moves uidly and exibly.
Balances emotions
Qigong movements connect us to the still
centre of our being. From this grounded,
balanced place it is easier to observe external
experiences without losing energy by getting
caught up in the emotional drama of life.
Brings one into the present
Focusing on the body and breath during prac-
tice allows us to experience the simple beauty
of the moment. This focus also enhances our
innate ability to feel the presence, absence or
quality of qi in our bodies and environment.
When you watch someone practising the
slow, gentle, owing movements of qigong,
what you are seeing is the external aspect of
the practice. What you dont see is the internal
alchemy that takes place between the Three
Treasures: essence (body), energy (breath)
and spirit (mind). This mystical alchemy is the
primary source of the many healing benets
of qigong. What this alchemy refers to is the
transformation of the primordial creative spark
of life (essence) into active life-force energy
(universal power) which is then transformed
into spiritual awareness, compassion and wis-
dom.
Qigong facilitates connection to primordial
creative energy, wisdom and unconditional
love.
Enter the qigong state, dissolve into the uni-
verse, connect with the cosmos, and become
one with nature!
Bibliography
1. Reid D. Chi-Gung.
London: Simon and
Schuster, 1998: 22-23,
78-80.
2. Ferraro D. Qigong for
Women. Rochester,
USA: Healing Arts
Press, 2000: 1.
Flowing water never stagnates.
This is due to movement. The same
principle applies to essence and energy
i70_QUIGONG.indd 97 3/16/11 3:36:09 PM
NATURAL
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Have you ever counted how many
cosmetics or personal care products
you use in a day?
The chances are good that they include
shampoo, toothpaste, soap, deodorant,
hair conditioner, lip balm, sunscreen, body
lotion, shaving products if youre a man, and
cosmetics if you are a woman. And what
about your children? On any given day you
might rub, spray or pour sunscreen, nappy
cream, shampoo, lotion, and maybe even
insect repellant on their skin.
This safety guide to
cosmetics and per-
sonal care products
was drawn up by
researchers at the
Environmental Work-
ing Group, www.ewg.
org. The Group kindly
gave us permission to
publish.
Personal care products contain carcinogens, pesticides, repro-
ductive toxins, endocrine disruptors, plasticisers, degreasers
and surfactants. Scientists have found many common cosmetic
ingredients in human tissues, including industrial plasticisers
called phthalates in urine, preservatives called parabens in breast
tumour tissue, and fragrance components such as musk xylene in
human fat. Do these substances pose risks to the health of users,
and what is their impact on the environment?
Most people use these products without
a second thought, and believe that the
government must certainly be policing their
safety. But they are wrong. Health studies and
pre-market testing are not enforced in the
US. The South African government currently
requires neither labelling nor testing of any
of these products before they are sold. While
some products in this country are labelled,
many particularly the cheaper ones are
not. And as people apply an average of 126
unique ingredients on their skin every day,
these chemicals, whether they seep through
shopping tips for safer skin
deep
Skin
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SKIN DEEP
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101
systems in wildlife are thrown into disarray by
common water pollutants, the list of culprits
routinely includes personal care products,
being rinsed down drains and into rivers.
The Environmental Working Group (EWG)
in the US has researched and advocated on
personal care product safety for ve years
now, and considers it an integral part of their
work to strengthen the system of public health
protection from industrial chemicals. Heres
why.
Industrial chemicals are basic ingredients
in personal care products. The 10 500
unique chemical ingredients in these products
equate to about one in every eight of the
82 000 chemicals registered for use in the US.
Personal care products contain carcinogens,
pesticides, reproductive toxins, endocrine
disruptors, plasticisers, degreasers and
surfactants. They are the chemical industry in
a bottle.
No premarket safety testing required.
This is a reality in both the personal care
product industry and the broader chemical
industry as a whole. For industrial chemicals,
the US government approves an average of
seven new chemicals every day. Eighty per
cent are approved in three weeks or less,
with or without safety tests. When tests are
undertaken, they are seldom carried out by
independent specialists, relying instead on the
data supplied by manufacturers.
According to the agency that regulates
cosmetics, the Food and Drug Administration
(FDA)s Ofce of Cosmetics and Colors, ... a
cosmetic manufacturer may use almost any
raw material as a cosmetic ingredient and
market the product without an approval from
FDA (FDA, 1995). The industrys self-policing
safety panel falls far short of compensating
NATURAL
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the skin, are rinsed down the drain or are
ushed down the toilet in human excretions,
are causing concerns for human health, and
for the impacts they may have on wildlife,
rivers and streams.
WHY PERSONAL CARE PRODUCTS?
At rst blush it may seem that mascara
and shaving cream have little relevance to
the broader world of environmental health.
Think again. In August 2005, when scientists
published a study nding a relationship
between plasticisers called phthalates and
feminisation of male babies in the US,
they named fragrance as a possible culprit.
When oestrogenic industrial chemicals
called parabens were found in human breast
tumour tissue, researchers questioned whe-
ther deodorant was the source. And when
studies show, again and again, that hormone
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for the lack of government oversight. An EWG
analysis found that in its 30-year history, the
panel has reviewed the safety of just 11% of
the 10 500 ingredients used in personal care
products. The FDA does no systematic reviews
of safety. And collectively, the ingredients in
personal care products account for one of
every eight of the 82 000 chemicals industries
have registered for commercial use with the
Environmental Protection Agency.
Nearly 90% of the 10 500 ingredients the
FDA has determined are used in personal care
products have not been evaluated for safety
by the Cosmetic Ingredient Review (CIR),
the FDA, or any other publicly accountable
institution.
Everyone uses personal care products.
Exposure is widespread, and for some people,
extensive. The EWGs 2004 product use survey
showed that more than a quarter of all women
and one in every 100 men in the US use at
least 15 products daily. These exposures add
up, and raise questions about the potential
health risks from the myriad of unassessed
ingredients migrating into the bodies of nearly
every American, day after day.
While some companies make products that
are safe to eat, or to apply to the body, others
choose to use known human carcinogens or
developmental toxins such as coal tar and
lead acetate. When risky chemicals are used in
cosmetics, the stakes are high. These are not
trace contaminants like those found at part-
per-million or even part-per-billion levels in
food and water. They are the base ingredients
of the product, just as our is an ingredient in
bread. These chemicals are found in signicant
levels in personal care products, nearly all
easily penetrate the skin, and we ingest some
directly from our lips or hands.
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ARE PERSONAL CARE PRODUCTS
HARMING OUR HEALTH?
To learn about the safety of ingredients in
personal care products, the EWG compiled
an electronic database of ingredient labels for
52 928 name-brand products and cross-linked
it with 52 toxicity or regulatory databases.
The EWG considers these results cause for
concern, not alarm. Much study remains to be
done on exposure levels and health risks. But
what we do know shows that such study
and direct consumer action to avoid known
toxic ingredients is absolutely essential.
Cosmetic ingredients do not remain on
the surface of the skin they are designed
to penetrate, and they do. Scientists have
found many common cosmetic ingredients in
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human tissues. Do the levels at which they
occur pose risks? For the most part, those
studies have not been done. But the study
showing feminisation of human male babies
in the US to be linked to a common fragrance
component (diethyl phthalate) joins a small
but growing number of studies that serve as
scientifc red fags when it comes to the safety
of ingredients in personal care products.
ARE OUR PRODUCTS AFFECTING
WILDLIFE, RIVERS AND STREAMS?
When the Centers for Disease Control and
Prevention sought to understand human
exposures to phthalates, they passed up
food, water, air or human blood testing, and
targeted urine instead. When ingredients in
personal care products seep through human
skin into our bodies, many end up in human
excretions. Other ingredients get washed
down the drain when we wash our hair and
bodies in the shower, or clean a days makeup
and lotion off our faces at the end of the day.
A growing number of studies in the feld
of testing that targets what are known as
PPCPs pharmaceuticals and personal care
products have found personal care product
ingredients in rivers and streams across the
US. And some ingredients have been linked
to impacts on wildlife those that target the
hormone system, for example that have
been linked to feminisation of fsh and other
aquatic life.
Jericho natural skin care helps revitalize and
restore softness to the skin, reduces visible
signs of ageing and soothes skin irritations.
Formulated with Dead Sea minerals, all natu-
ral Jericho skin care contains plant extracts in-
cluding Aloe Vera, Aromatherapy ingredients
such as lavender, eucalyptus, pine oil and fruit
oils.
Give your skin that special touch with Jericho.
For more information on these and other
products visit: www.blueskyhealth.co.za
Tel: 082 300 8635
I70_BLUE_SKY.indd 1 3/16/11 3:52:18 PM
|
103 102
|
Personal care products are chock full of
chemicals that act like oestrogen and raise
concerns with respect to wildlife. Examples?
Fifty-seven per cent of all products contain
paraben preservatives, nearly 2% contain
surfactants called alkylphenols, and just
over 2% contain oestrogenic sunscreen
ingredients, according to the EWGs 2004
product assessment.
The EWGs research shows that 50% of
all products on the market contain added
fragrance, complex mixtures of chemicals,
some persistent, some neurotoxic, and some
newly found to harm wildlife. Researchers at
Stanford University published work in 2004
showing that mussels lost their ability to clear
their bodies of poisons when exposed to
parts-per-billion levels of common fragrance
musks.
When the ingredients in our products are
harming wildlife, what must be their impact on
us? That is a question that remains unanswered
by an industry with near-complete discretion
over product safety, and that is making slow
progress in screening ingredients for safety.
>>
skin deep
from Master Health Products
Tel 011 803 5445 | info@masterhealthproducts.co.za
GoldQi_ThirdPgVert_NatMed_Mar2011:Layout 1 3/9/11 11:46 AM Page 1
NATURAL
living
NATURAL
living
What to DO and NOT to do
Minimise the use of dark hair dyes. Many contain coal tar ingredients that have been linked
to cancer in some studies.
Cut down on the use of powders. In particular, avoid the use of baby powder on newborns
and infants. A number of ingredients common in powder have been linked to cancer and
other lung problems when they are inhaled. The FDA warns that powders may cause lung
damage if inhaled regularly.
Choose products that are fragrance free. Fragrances can cause allergic reactions. Products
that claim to be fragrance free on the packaging may not be. They could contain masking
fragrances that give off a neutral odour. Read the ingredients label in products truly free
of fragrance, the word fragrance will not appear. Find fragrance-free products with our
advanced search.
Reduce the use of nail polish. Its one of the few types of products that routinely contains
ingredients linked to birth defects. Paint your toenails and skip the ngernails. Paint nails in a
well-ventilated room, or outside, or avoid using nail polish altogether, particularly when you
are pregnant. Browse www.cosmeticsdatabase.com for advice on nail polishes that contain
fewer ingredients of concern.
Just Pure is committed to creating skin and body care pure, natural and
organic - safe for our bodies, safe for the world in which we live. In the
formulation of our product range we carefully select ingredients that are only
the highest grade natural and organic plant oils, combined with the healing
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No harmful synthetic ingredients and preservatives used
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i70_next issue.indd 105 3/16/11 6:45:28 PM
NATURAL
living
106
|
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i65_DANCE INJURIES_v2.indd 106 3/15/11 2:30:49 PM
|
107
Dance is an art form where the body
is the instrument of expression. In
seeking optimal style and technique, dancers
often exceed their capabilities, overstretching
or abnormally loading the bodys tissue. These
forces result in injuries such as muscle strain,
joint and ligament sprains or even fractures
and dislocations that may be temporary or
permanent.
Many dance forms, especially ballet, demand
an unusual combination of extreme exibility
and motor control in addition to artistry. The
use of turn-out at the hip and dancing en
pointe (on the tips of the toes) are good
examples of elements required in dance that
place unusual stress on the body. The practice
of such techniques can therefore place the
dancer at risk of sustaining various traumatic
DR GUY ASHBURNER,
BSC (HONS) OST (UK),
DPO (UK), is an osteo-
path registered with the
Allied Health Professions
Council of South Africa
and the General Osteo-
pathic Council, UK. Before
graduating from the Brit-
ish School of Osteopathy,
Guy qualied and worked
as a personal trainer in
Kensington, London. His
interest in babies, children
and cranial osteopathy led
him to complete a Diploma
in Paediatric Osteopathy
at the Foundation for
Paediatric Osteopathy
in London, an institution
renowned for its specialist
treatment, quality care
and education. His private
practice in Cape Town em-
braces holistic osteopathic
principles with focused
rehabilitation for people
of all ages. Visit www.os-
teogoodhealth.com or call
074-118 4184/021-715
9999.
D
a
n
c
e
i
n
j
u
r
i
e
s
Common dance injuries and conditions
dancers are susceptible to include:
overuse injuries (often resulting from
poor technique and/or training)
sprains/strains, predominately
affecting the knees and ankles
shin splints
muscle spasms, mostly of the
hamstrings (back of thigh), calf and
back
dislocations, mainly affecting
kneecaps and shoulders
knee pain and meniscal injuries
blisters on feet and toenail injuries
impact injuries (bruises and
contusions)
dehydration and malnutrition.
COMMON
DANCE
INJURIES
NATURAL
living
108
|
and overuse injuries different from those seen
in the sports world.
Dancers commonly push their bodies to
physical and anatomical limits. Human tissue
is governed by the laws of mechanics. The
most common forces affecting the human
body are those produced by muscles and
those occurring as a result of gravity, inertia
and contact. When a force, such as a push,
pull or twist, acts on an object, the force
creates mechanical stress. This may cause
tension or compression of tissue that may
result in injury.
Localised tissue damage causes mechanical
and chemical changes in the area. This is
often followed by heat, redness, swelling
and pain. Ignoring these early warning signs
by continuing to dance can result in further
damage to the tissue, increasing the severity
of the injury and prolonging recovery time
(and the return to dance activity).
It is often diffcult for the dancer to know
whether it is safe to continue dancing. Pain
is associated with tissue damage or the
probability that damage will occur. It serves as
a warning sign for the body to withdraw from
the painful stimulus, i.e. continued dancing,
and therefore serves to protect the injured
body part.
In general, pain that should not be ignored is
pain associated with a traumatic injury, pain
that recurs during dance activity, gets worse
and is still apparent after the activity ceases,
night pain, or any pain that you are worried
about.
Delayed-onset muscle soreness that occurs
24 - 48 hours after unaccustomed bouts
of intense dance activity may respond to
continued gentle dance activity or gentle
stretching, once you are warmed up.
TREATMENT OF DANCE INJURIES
Treatment from the time of injury up to
48/72 hours should consist of rest, ice,
compression, elevation and diagnosis
(RICED).
REst. To protect the injured part from
further injury, you should stop dancing
immediately until a diagnosis is made. Avoid
activities that stress the injured tissue.
ICE. To get the best physiological effect,
ice should be applied immediately after
the injury (within 5 - 10 minutes) and be
kept on for 20 minutes. It should then
be reapplied for 7 minutes every 30 - 60
minutes for the first 48 hours. Ice reduces
swelling and bleeding, and also helps
control muscle spasm and reduce pain.
Never apply ice directly to the skin, as
this can cause an ice burn. Use an ice
pack, frozen peas, ice cubes, or gel packs
wrapped in a thin towel or through one
layer of clothing.
CompREssIon is used with ice to reduce
swelling, e.g. by bandaging or maintaining
pressure with your hand. The compression
should be suffcient to limit the formation
of swelling in the damaged tissue but not to
compromise blood fow to the area. Always
check the skin colour below the compression,
e.g. for an ankle injury check toenail colour
the nail should go white if squeezed, but
its normal pink colour should return in a few
seconds if there is no compromise.
ElEvatIon also reduces swelling and stops
bleeding with the assistance of gravity.
DIagnosIs. If the pain or swelling gets
worse, or if you are unsure what the injury
involves or how to manage it, always consult
a medical professional such as a medical
|
109
dance injuries
doctor or an osteopath for advice. In particular
it is important to exclude serious damage
such as a fracture, so seek qualifed medical
advice at the frst sign of injury. Far too often
dancers avoid health professionals until
unbearable pain or loss of function drives
them to seek medical help. Be prepared
before an injury occurs, and make contact
with an osteopath, orthopaedic specialist or
appropriately qualifed physical therapist who
has a background in dance and thoroughly
understands the dancers profession.
After sustaining an injury, do not return to
dance until rehabilitation is complete, even if
the injury seems trivial. A complete recovery
lessens the chances of re-injury.
PREVENTING INJURIES
It is important to realise that injuries can often
be prevented. If you are fortunate enough never
to have been sidelined by injury, a balanced
musculature and awareness of your body
can keep you that way. Many dance injuries
can be prevented by increasing the level of
awareness and knowledge among dancers,
parents and instructors. If you have recovered
from an injury, the following suggestions may
help you avoid a recurrence:
Work with a dance teacher who is
knowledgeable about injury prevention,
correct technique and training, and proper
placement of children and adolescents into
appropriate age groups, levels and styles of
dance.
An effective way to prevent overuse injuries
is to complement your dance classes
with exercises that strengthen and stretch
muscles that arent developed by your
dancing activity.
Dancers can prevent injuries by cross-
training with appropriate conditioning
programmes such as Pilates, learning correct
dance technique principles, and resting any
previously injured areas.
Osteopathic evaluation of any muscu-
loskeletal weaknesses will help to correct
muscle imbalances. A common muscular
imbalance in dancers is in the legs. The
quadriceps muscles (the ones at the front
of the thigh) are often stronger than the
hamstring muscles (at the back of the
thigh), whereas they should be almost
equal in strength. Advice will then be given
on appropriate exercises to strengthen
T
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the hamstrings and stretch the quadriceps
muscles.
Warm up before class, rehearsal and
performance even if you have already taken
a class that day. Remember that the body
has to be prepared for each activity.
Cool down after each class, rehearsal and
performance.
Be aware of your moving postural alignment.
Many dancers who have acceptable postural
placement at the barre or in the exercises
routinely performed at the beginning of
dance class lose their alignment once
they begin to move across the foor. This
weakens the basic support of the body.
Be as careful about your posture while
walking and standing as you are when
you are dancing. Avoid the dancers walk
in everyday gait. This walk is typifed by
turned-out feet, underslung (tucked under)
hips, slumped shoulders, and a forward
position of the head.
Anyone who dances should ensure that
they understand how a dance shoe func-
tions, and how it must be ftted in order to
function correctly.
One fnal plea dont forget to breathe
correctly! Dance requires respiratory effcien-
cy as well as elegance, and to achieve this
effciency a balance between thoracic and
diaphragmatic breathing is important. So
dont overlook the importance of breathing in
ensuring good health and good dancing.
110
|
NATURAL
living
P
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i70_TITLE_NR.indd 111 3/15/11 1:36:53 PM
The Proofs in the
NATURAL
remedies
We usually think of potassium in terms of
something we need to control our blood
pressure. This is true, but its just one of the
benets theres much more to this interesting
and very important mineral.
potassium
112
|
SALLY-ANN CREED,
DIP CLIN NUTR. Having
suffered from various
disorders, Sally-Ann
was fortunate to meet a
nutritionally orientated
medical doctor, Dr Robbie
Simons, who led her back
to health through diet and
wise supplementation.
She went on to qualify as
a clinical nutritionist and
has since helped thou-
sands of people world-
wide. Her story is related
in her book Let Food Be
Your Medicine. Sally-Ann
and her husband Bill (who
holds a medical
physiology degree)
present in-depth nutrition
courses together. www.
sallyanncreed.co.za
I70_POTASSIUM_V2.indd 112 3/15/11 2:35:41 PM
|
113
through the body. The cell walls contain 98%
of the bodys potassium supply, where it is used
to regulate water and acid-alkaline balance.
Potassium also plays a vital role regarding
cellular integrity and fuid balance and has an
important part to play in nerve function. Did
you know that this little-thought-about mineral
did all that? Even more important is that it is
vital in bodily functions such as the correct
functioning of the heart, muscles and nervous
system, as well as for the maintenance of
normal blood glucose levels.
Most of the potassium in our bodies is inside the
cells, at a concentration 30 times greater than
that in the surrounding fuid. The difference
in concentration across the cell membrane
is actively maintained by what is called the
sodium pump a biochemical mechanism
that pumps the sodium out of the cell. The
balance of sodium and potassium is regulated
by the kidneys and helps maintain the blood
potassium level within a fairly narrow range
despite a wide variation in dietary intake and
total body content of potassium. A normal
blood level of potassium therefore may not
guarantee overall potassium adequacy.
Potassium helps to metabolise
proteins and carbohydrates, regulates
the heartbeat and aids in energy production.
It is also important in preventing too much
calcium being lost in the urine.
More good things about potassium are the
wonderful health benefts derived from
optimal levels, such as:
lowered blood pressure
relief from muscle cramps
reduced risk of stroke
reduced risk of kidney stones
possible protection against congestive heart
failure.
WHY IS POTASSIUM IMPORTANT?
Potassium is one of the essential body salts
or electrolytes, like chloride and sodium, and
is needed for conducting electric currents
POTASSIUM
DIURETICS AND POTASSIUM
People on diuretics often lose a lot of
potassium through excessive urination, and
are given supplements or drugs containing
potassium to replenish their stores. Diuretics
can raise blood pressure in certain individuals,
and potassium is valuable here often being
added to the actual diuretic in order to avoid
defciency.
Think seriously before taking a diuretic. Unless
it has been prescribed to deal with a serious
health condition, its extremely unwise to
interfere with the bodys normal functions
in this way as perhaps young girls wanting
to lose weight might do. Diuretics are not
something to take lightly.
I70_POTASSIUM_V2.indd 113 3/15/11 2:36:15 PM
NATURAL
remedies
114
|
Inhibitors of potassium absorption include
too much sodium from high salt intake, e.g. in
processed foods, and excess alcohol these all
affect potassium levels. Corticosteroids (often
taken with diuretics to offset the oedema they
cause) also disturb the potassium balance in
the body.
POTASSIUM DEFICIENCY
While potassium defciency is not common in
young people owing to the wide availability
of potassium in a number of foods, it is
relatively common in people over the age of
55, especially those who suffer from chronic
diseases or conditions such as diabetes.
Some other contributors to potassium
loss include diarrhoea, vomiting, fasting,
the overuse of diuretics, and regular use of
laxatives. The healthy rule of thumb in these
cases is to deal with the underlying cause and
manage the condition (e.g. water retention or
constipation) in a more natural way than with
drugs, as you may otherwise deplete already-
low potassium levels.
Many people in the 55-plus age group are
on diuretics, heart medications, diabetic
medications, and laxatives to deal with the
medications and are therefore depleting
their potassium levels at an alarming rate.
People who sweat or menstruate heavily, or
have lost blood or experienced prolonged
spells of vomiting, may also fnd that they are
low in potassium. This would be a good time
to supplement.
Common symptoms of potassium defciency
include:
arrhythmia
depression
fatigue
mood swings
disorientation
irritability
confusion
high blood pressure
hyperglycaemia
impaired growth in youngsters
unhealthy changes in the nervous system
muscle weakness
muscle cramps.
A potassium-defcient person over the age of
55 will typically present with symptoms such
as muscle fatigue, poor appetite, mental
apathy and fatigue, depression, constipation
(caused by poor muscle tone in the intestines),
an irregular heartbeat, and muscle cramps.
There will also often be weakness, irritability,
tissue swelling, headaches, and bone
and joint pain. If all these occur together,
supplemental potassium in the right dosage
may be just what the doctor ordered!
Consuming too much sodium (generally
from junk and processed foods) further
compounds the risk of defciency, as the
imbalance created between these two
minerals exacerbates potassium defciency.
While some extra salt added at the dinner
table from a good source such as pink salt,
herbal salt or natural sea salt is fne, the
amount taken in through processed food is
huge.
TOO MUCH POTASSIUM?
By taking too much potassium you can
compromise your magnesium levels, and both
potassium and magnesium are important for
strong bones and teeth. Most minerals work
best with other minerals, and these two
essential ones are best taken together.
Unfortunately, some of the sports drinks
and supplements used by athletes are just
too high in potassium, and may deplete
magnesium in the process. Intakes of more
than 17.6 g a day will lead to potassium
toxicity. If you are taking potassium in
supplement form, take between 99 and
300 mg a day, and then get the rest from
healthy foods. In its natural state, as in fruit
and vegetables, potassium is generally very
well absorbed, and you wont take too much
by getting it this way.
I70_POTASSIUM_V3 (4page).indd 114 3/16/11 4:02:40 PM
potassium
SUPPLEMENTING WITH POTASSIUM
There are a number of different potassium
supplements available, some of which may
upset the stomach somewhat and are pretty
expensive, but most people use potassium
gluconate, which is fairly inexpensive. Take
this only if you really feel you need it
otherwise get what your body requires from
good, healthy foods as mentioned above. A
slow-release type of potassium is available,
but there have been cases of small-bowel
perforation with this version, so theres some
hesitancy in recommending it.
POTASSIUM IN YOUR DAILY DIET
The recommended intake of potassium is
around 3 500 mg a day, which would equate
to two bananas, eight apricots, a slice of
melon, two oranges or a red pepper. Other
good sources are brewers yeast, potassium
gluconate and potassium chloride. The latter
is often used in place of sodium chloride or
table salt.
By eating a sensible diet consisting of fve
to seven portions of vegetables daily (some
raw and some cooked), two fruits and meat,
fsh, eggs or chicken, you should get all the
potassium your body needs. Potassium insuff-
ciency in a healthy human being is virtually
unheard of, so if you are hale and hearty and
eating well, you should be fne!
Bananas (best)
Orange juice (freshly
squeezed)
Grapefruit juice (fresh)
Guavas, fgs, raisins,
dates
Dried apples, peaches,
apricots
Melons
Tomatoes
Red pepper
Avocados
Salmon and sardines
Whey protein isolate
Turkey
Beans
Nuts & seeds
Greens such as: Swiss
chard/spinach and
watercress, cabbage
Many herbs such as
coriander and parsley
Many spices such as
turmeric and paprika
Potassium in nature
Fresh vegetables
and fruit are
fantastic sources
of potassium. Here
are some of the top
natural sources
|
115
I70_POTASSIUM_V3 (4page).indd 115 3/16/11 4:03:13 PM
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NATURAL
therapies
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i70_HAIR ANALYSIS_v2.indd 118 3/15/11 2:44:00 PM
CHAMILLA
SANUA, BPHARM,
MPSSA, is a practis-
ing pharmacist (www.
weledapharmacies.
co.za). She has studied
homeopathy, iridology,
anthroposophy, Chinese
herbal medicine and Afri-
can traditional medicine,
and is now completing
her studies at the South
African Academy of
Integrative Medicine.
Chamilla believes that
we are spiritual beings
having a human experi-
ence, and considers the
mental, physical and
emotional aspects of her
patients lives in every
consultation. She also
runs a healing centre
in Johannesburg called
Naturally Yours (www.
naturally-yours.co.za)
and an online store
(www.weledaonline.
co.za).
Hair is classied as a soft-tissue biopsy
specimen. It provides an accurate
average reading of mineral deposition over
a two- to three-month period. Mineral levels
in the hair are ten times those in the blood,
while heavy metals are detectable in the hair
but only found in the blood after an acute
exposure. Hair is also a very accurate gauge of
stress and glandular activity.
So what does hair tissue mineral analysis
reveal? These tests expose trends in health
that may or may not be evident before they
occur. They provide guidelines as to foods,
vitamins and minerals that should be included
or excluded. Hair analysis not only looks at
individual deciencies and excesses, as well
as heavy metal toxicity, but more importantly
at ratios of minerals.
MINERAL RATIOS
The most important mineral ratio is that of
calcium, magnesium and sometimes zinc
in relation to sodium, potassium and phos-
phorus. If calcium and magnesium are high in
relation to sodium and potassium, the person
is considered to be a slow metaboliser with
a dominant parasympathetic nervous system.
The reverse would be a fast metaboliser, where
the sympathetic nervous system is dominant.
Depending on the picture as a whole, a
person with a dominant parasympathetic
nervous system would be tired, anaemic and
sluggish, with a tendency to have bloating and
or constipation and an underactive thyroid, to
be a bit overweight, to have sugar cravings,
polycystic ovarian syndrome, yeast infections,
gallstones and mood swings or depression,
and to be susceptible to the cold.
Other ratios, such as copper to zinc, calcium
to phosphorus and potassium and sodium to
magnesium, all need to be considered and
read as a picture in its entirety. Calcium is often
raised as a result of an increase in parathyroid
activity. This particular combination often
affects women, and giving them calcium may
exacerbate the situation. Dairy products, which
are high in calcium, would also need to be
considered and discontinued. Often women
with this picture have long ridges down their
nails. These indicate hypochlorhydria (not
enough acid in the stomach), resulting in a
vitamin B
12
deciency and inability to absorb
calcium, which requires an acid environment.
Recent evidence shows that lack of acid in
the stomach may end up causing chronic
conditions such as Candida infection or
asthma. Obviously if a person suffers from
osteoporosis (which may be the case in
this picture), alternatives such as strontium,
magnesium, boron and other minerals in
t
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Hair tissue mineral analysis, a simple, non-invasive, relatively
inexpensive, accurate and reliable test, could have many
bene ts as a screening technique when done in conjunction
with regular laboratory tests, a good history and a physical
examination.
HAIR TISSUE MINERAL ANALYSIS
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119
NATURAL
therapies
120
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conjunction with weight-bearing exercises,
pancreatic enzymes, bio-identical hormones
and a decrease in intake of sodas and sugar
need to be investigated.
UNDERLYING CAUSES
The underlying cause of slow metabolism
is often diet and stress. Stress affects the
adrenal glands, in turn affecting other glands
and the hormones and resulting in a number
of imbalances. The therapist would therefore
usually add something specically to support
the adrenal glands, such as ashwagandha,
rhodiola and B-group vitamins, depending on
the level of stress and other factors.
Each mineral affects the functioning of every
other mineral. Calcium, for example, will
affect the functioning of iron, phosphorus,
chromium, uorine, zinc and magnesium in
the bodys attempt to keep its homeostasis
or balance. So hair mineral analysis really is an
exact science!
WHAT TO DO ABOUT SLOW METABOLISM
So what should a slow metaboliser eat? Firstly
it is necessary to increase the protein content
of the diet, and to make sure you eat plenty
of vegetables, a little fruit and some whole
grains. Avoid rened carbohydrates and
saturated animal fats. Juices, sweets, cakes,
chocolates and alcohol should be avoided as
far as possible.
We have some excellent and sophisticated
laboratories today. All they need is a hair
sample uncontaminated with shampoo,
conditioner, hair sprays, and so on. If the hair
is dyed it must be washed at least six times
after dying before it can be tested. The hair
is cut at scalp level with sharp, good-quality
stainless steel scissors and sent to the USA
for testing.
Its interesting that farmers analyse their soil so
that they can adjust nutrients to get maximum
yields. Mushroom farmers, and even koi sh
farmers, do the same. Why dont we analyse
ourselves and change the very ground of our
physical body so that it can function in an
optimal environment?
The underlying cause of slow metabolism
is often diet and stress
Tel: 011 463 3604
Email: bryanston@weledahealth.co.za
H E A L T H &
P HA RMA CY
Hair Tissue Mineral Analysis
Contact us
Talk on ADD / ADHD
Presented by Dr Wayne Naude (M. Tech (Hom) DUT)
Naturally Yours Wellness Centre
453 Main Road, Bryanston, JHB.
22 March 2011: 9am to 11am
12 April 2011: 9am to 11am
10 May 2011: 9am to 11am
24 May 2011: 9am to 11am
And every second week thereafter.
RSVP to Lindsay on 011 463 3604
P
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M
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i70_TITLE_MBS.indd 121 3/15/11 1:40:32 PM
USING emotion
CONSTRUCTIVELY
MIND, BODY
& soul
122
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i70_USING EMOTION.indd 122 3/15/11 2:40:56 PM
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123
EMOTION
USING emotion
CONSTRUCTIVELY
VALERIE SHAYNE is a
freelance writer, life-skills
coach and mother of three.
Born and schooled in
Zimbabwe, she completed
a commercial degree
through UNISA as well as
diplomas in business com-
munication, special needs
teaching (UK) and life-skills
coaching (UK). The role of
a life-skills coach includes
listening without judging,
asking key questions that
lead to self-discovery,
assistance in setting
goals, and support through
periods of transition. In this
capacity Valerie facilitates
personal enrichment
workshops for women from
her home in Cape Town,
providing a forum for inner
nurture, self-awareness,
self-expression and discus-
sion. E-mail: vshayne@
runbox.com
How often have you felt blinded by fury, sickened with
disgust, stricken with grief, wracked with guilt, or clouded
by doubt? Valid as they may be, these emotions do not
enable you to operate in a level-headed manner. Only by
bringing your stress levels down can you re-focus, control
your actions, and handle challenges effectively.
In this article we will explore how
to respond appropriately to varying
emotions, and how you can use the energy
of emotions for good purposes in your life.
REDUCING STRESSFUL EMOTIONS: AN
IMPORTANT SKILL
Emotions are signals from the soul that direct
and shape our responses to life, protect us,
warn us and warm us. It is valuable to experi-
ence emotions and explore their signicance.
However, a key skill of emotionally intelligent
people is their ability to reduce their stressful
and overwhelming emotions quickly, to en-
able rational thought and effective functioning
in pressured moments.
In heated circumstances, where multiple de-
mands compete for your attention and practi-
cal input, theres no time for a long, soothing
bath or massage to allow emotion to dissipate.
You need a quick way to reduce stress, which
is best accomplished via the senses of sight,
sound, smell, taste, and touch.
Each person responds differently to sensory
input, so investigate what works for you. Here
are some suggestions:
Focus on your body, or even just a part of
your body, and try to feel the vibration of
each cell, from the inside out. As you do this,
tense and then relax various muscle groups.
This brings you fully into the present, dis-
rupting anxiety or pain that stems from at-
tachment to past or future situations.
Drink a glass of water to optimise brain
functioning.
Eat a healthy, energising snack to stabilise
blood sugar, e.g. nuts, banana.
Repeat a helpful phrase over and over to
yourself, e.g. One step at a time, or I am
not alone.
Share delegate some urgent tasks to give
yourself a space to bring your feelings back
to equilibrium.
Say no to all minor requests or demands
for instant responses. Temporarily close
your door, turn off your e-mail and mobile
phone, and put on the answering machine.
A walk, swim or bike ride will burn
off nervous, unproductive emotional energy
124
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MIND, BODY
& soul
Give yourself uninterrupted time to deal
with the pressing issue.
Temporarily step away from the stressful
situation if possible, preferably outside into
the sunshine and fresh air. A walk, swim or
bike ride will burn off nervous, unproduc-
tive emotional energy.
Listen to music this can relax or invigorate.
Herbal teas or Bach Flower Remedies calm
uttery nerves.
Breathe deeply for ve minutes.
Spend a few moments massaging your own
hands, neck, face, head and feet.
Look for something humorous in the sce-
nario, or spend time with someone or doing
something that makes you laugh.
Call a loved one: their support will soothe
and inspire.
Shift attention to others anxiety levels
should lower as you connect with others on
a personal level.
When you are carrying a heavy emotional
load, resolve to start early in the day and n-
ish off early when we are tired, emotional
reserves are at their lowest.
Challenge your thoughts; all emotion stems
from thought.
THE THOUGHT-FEELING CONNECTION
The way we view a situation dictates our
emotional response to it. For example, imag-
ine yourself in a doctors reception area wait-
ing for an appointment that is already thirty
minutes overdue. How are you feeling? An-
noyed? Anxious? Frustrated? Accepting? Cu-
rious? These feelings are generated by your
thoughts concerning the doctors tardiness
and coloured too, perhaps, by the reason you
are visiting him or her in the rst place. You
may be thinking any of the following:
This is a disaster! Now Ill miss that impor-
tant meeting and my boss will think I am
unreliable
I am furious! I have a thousand things to
do today I just wish people would re-
spect my time!
My doctor must be having a difcult day,
I wonder what is wrong? I hope shes cop-
ing
I enjoy having some time to sit still and let
my thoughts wander ... I think Ill plan my
Christmas shopping while I wait
I am so tired of being sick. I wish I could
disappear from the world
Understanding how thoughts and feelings are
connected is helpful, because by choosing to
view alternative interpretations of life experi-
ences, we can dispel much toxic emotion.
THINKING STYLES AND PATTERNS
We tend to have dominant thinking styles
that are worth identifying. Some people gen-
erally think positively about themselves, oth-
ers and circumstances, choosing to see chal-
lenges as opportunities. Others always see a
bleak outcome no matter how hopeful a situ-
ation truly is! Then there are those rational,
evaluative thinkers who consider options logi-
cally. Some of us have self-focused thinking,
where we worry about ourselves and how
we are being affected, while others are more
action-orientated, concentrating on what can
be done to improve a trying situation.
In addition to these general thinking styles,
there are specic distorted thinking pat-
terns that can play havoc with our emotions.
Here are some that you may recognise:
Filtering. You dwell on a single negative
defeat exclusively and your vision of real-
ity becomes darkened, like the drop of ink
that colours the entire beaker of water, or
the wine stain on your dress that ruins the
whole evening.
All-or-nothing thinking. You see things
in black and white categories only. If your
performance falls short of perfect, you see
yourself as a total failure.
Resources
1. Wilding C. Teach
Yourself Emotional
Intelligence. London:
Hodder Education, 2007.
2. www.helpguide.org
3. www.morganmclintic.
com/pr/2008/01/ten-
ways-to-red.html
|
125
Disqualifying the positive. You dismiss
positive experiences by insisting they dont
count for some reason or other.
Jumping to conclusions. You interpret
events quickly, based on emotional reason-
ing, even though there are no denite facts
to support your conclusion.
Catastrophising. You exaggerate the im-
portance of setbacks or problems.
Should statements. You try to moti-
vate yourself and others with shoulds,
shouldnts and inexible rules.
Blaming. You blame yourself or others in-
appropriately.
Needing to be right above all else.
Martyrdom, always seeing yourself as the
sacricial victim.
HARNESS YOUR EMOTIONAL ENERGY
USING COGNITIVE CHALLENGING
It is clear by now how much energy we ex-
pend by cultivating unproductive emotions
that emerge from warped perspectives or hid-
den issues. If this ow of energy could simply
be diverted towards constructive communica-
tion and problem solving, much angst could
be avoided. Harnessing it involves challeng-
ing your thoughts and adopting an evaluative
thinking style. When you sense a troubling
emotion, try asking yourself some questions:
What am I feeling?
What thoughts are making me feel this way?
Are my thoughts true? (Question words like
never and always.)
What is my primary concern here? Place
pressing issues in order of priority.
What are my alternatives, and what are the
consequences of those alternatives?
Finally, choose the options that are most
benecial.
CONCLUSION
Using emotion constructively is about under-
standing that you are not your emotions. Yes,
they lap over you like waves ripple over your
toes and up your legs as you walk along the
sea shore, and sometimes even threaten to
topple you, but your integral self is separate to
them. He or she has the wisdom to navigate
you successfully through the ebb and ow of
reaction.
EMOTION
126
|
Japan used to be a model nation
when it came to healthy eating, and
to some extent it still is. Food is one of the
things I enjoy most about visiting that country. I
love shopping in the grocery stores, where the
food is fresh, clean and carefully presented,
and eating in the traditional restaurants where
it is so lovingly prepared.
But in 20 years of regular visits I have
noticed a shift in the eating habits of younger
people, whose diets now include a signicant
amount of Western-style foods. More fats,
wheat products and rened sugar are being
consumed, leading to weight gain and an
increase in associated diseases such as
diabetes.
DR BARBARA
BRENNAN, PHD,
is a world-renowned
spiritual leader, healer,
educator, and the
best-selling author of
Hands of Light, Light
Emerging, and the in-
spirational Seeds of the
Spirit series of poetic
channellings. She is the
founder of the Barbara
Brennan School of Heal-
ing, the Barbara
Brennan School of Heal-
ing Europe, and the
Barbara Brennan School
of Healing Japan.
The schools are global
healing institutes where
students from around
the world study her
unique modality of heal-
ing through the human
energy eld. For more
information, visit www.
barbarabrennan.com
HEALING OUR
Healing our eating habits is not just about food. We need to
understand why we overeat, and to search for healing of the
deeper issues so many of us have around nourishment. Gradually,
step by step, we will reconnect to our original healthy needs,
until nally each meal becomes a celebration of ourselves.
Some 25% per cent of Japanese people aged
15 and over are now considered overweight,
a worrying statistic even if it does compare
favourably with the 65% in the United States,
where eating disorders bring untold misery to
millions and threaten to bankrupt health care
systems.
WHY DO WE OVEREAT?
In what is clearly a truly global issue, the
solution appears quite obvious: people
should eat less. If only it were so simple!
Whether we want to shed a few pounds to
save our waistlines or a third of our body
weight to save our lives, it can take a huge
amount of effort.
eating
habits
MIND, BODY
& soul
i69_healing our eating habits.indd 126 3/16/11 6:38:53 PM
www.naturalmedicine.co.za I S S UE 69 MA R C H 2011
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127
eating habits
The vast majority of people who go on diets
do so for brief and intense periods of time
only. These crash diets are disastrous. Very
low calorie intake actually sends the body
into starvation mode. It then automatically
demands more food to store as fat in
readiness for the next famine. The individual
cannot resist this pressure, and goes back to
the old ways which will almost inevitably be
followed by another round of dieting. Over the
longer term, people caught in such cyclical
struggles usually end up a little heavier each
time.
So how can this yo-yo effect be stopped? The
solution is not only to eat healthily for the rest
of our lives, but to fnd a way to do so with
ease and pleasure. This is a very diffcult task,
because overeating or eating the wrong things
is not about flling the stomach.
Its how we try to satisfy the needs that arise
from childhood wounds. All eating disorders
not just overeating are essentially
expressions of unhealthy needs. Raiding the
refrigerator or the cookie jar is how we try to
compensate for loneliness or sadness or a
general lack of emotional nourishment when
we were very young.
So we are fooling ourselves if we believe that
the latest diet craze is going to have more than
the merest superfcial impact on our weight
problems.
THE HEALING PROCESS
There are several important elements here,
but lets concentrate on the primary ones.
The frst is understanding why we overeat.
The second is being willing to heal the deeper
issues that we have around nourishment. The
third is knowing that its not our fault.
Childhood wounding is to some degree
inevitable. No matter how loving or caring the
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128
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As we release our fears and blocks, our
systems come into balance and the aligned
hara refects this mix of relaxation of being-
ness and the creative movement of life. We
can take in what we really need to express our
essence in the world.
FOODS LIFE ENERGY
We can make a start right now by learning
more about the foods we eat and becoming
aware of what is good for us. Its important to
know that the life energy of food is easily lost
through modern farming methods, prolonged
storage and over-cooking.
More and more people today are growing
their own vegetables or shopping every day
for their live foods. Small hydroponics gardens
in the kitchen are also becoming more popular
in America.
A balanced diet is always important. There are
many different options, but the most popular
usually include raw salads and vegetables as
well as cooked grains, fsh, meats and other
sources of proteins such as fermented soy. For
each individual the diet needs to be continually
restructured as that person goes through life.
As our bodies change, so should our diets.
Pay attention to your appestat, the mechanism in
the brain through which your body tells the taste
buds what it needs. This is very different from
succumbing to a craving. Give your body what it
requires to be in health. Listen to its messages.
You can make each meal a celebration of
yourself, of your new attitude to self-caring
and appreciation. And you can throw all those
old diet books into the rubbish bin!
mother, it is all about the childs perception.
The infant needs a fne balance of contact and
space to feel safe, held and nourished. Even in
the best of family homes this is rare, because
there are many demands on a mothers time
and attention. In some, there is a perceived
lack of love or simply ignorance about what
the infant needs. In a few, there is neglect or
worse.
Healing our food issues, then, is a process of
discharging old sorrow and anxiety, feeling our
pain fully, layer after layer, and step-by-step
reconnection to original healthy needs. This
is a progression towards feeling the essential
safety of life, where there is goodness,
kindness and beauty; where we can learn
how to feed ourselves in a healthy way and
are not governed by the old demons of fear
and grief.
Make no mistake, this journey has many
obstacles. We may strongly resist our own
suffering, and even deny its existence. We
have built up so many defences against the
pain of our wounds and have discovered
so many ways of numbing our feelings
(overeating being one of them) that it takes
considerable bravery to go down this road.
FINDING SUPPORT
I would say that the support of a good healer
is essential. Old belief systems that revolve
around not being worthy or lovable are
embedded in our energy feld or aura and
are not easy to shift. Practitioners of Brennan
Healing Science are skilled in working to
remove these energy blocks and in repairing
damage to the hara line, which strengthens
our desire for change.
MIND, BODY
& soul
Lifestyle food
i70_IBC.indd 102 3/14/11 4:10:02 PM
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i62_SOLGAR.indd 130 8/11/10 9:28:53 AM

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