This year, my immunity took a beating because of several food poisoning bouts from my Nepal trip last December. Not only was my stomach more sensitive, but also I caught a cold or cough almost every week if I overstrained myself by sleeping late or working out. Believe me, this was something hard to face as an active person and as someone who almost never got the flu.

What also got me was, I thought I was disciplined in taking all the supplements that could make me stronger — vitamin C, Echinacea, garlic, zinc, cod liver oil, and the odd multi-vitamin once or twice a week. But even they couldn’t save me.

I didn’t know what was wrong and didn’t like it one bit. While I was tempted to go for a more thorough medical check-up, I decided to re-examine my entire diet and lifestyle to see what I could change before putting up the white flag. After doing some research, I decided to add these foods to my diet:

Yogurt. Although I was taking a probiotic supplement a few times a week, I decided to consume low-fat yogurt daily as an extra buffer because the good bacteria helps to fight bad bacteria. In fact, I read that “70 per cent of the immune cells that produce antibodies live in the lining of your digestive tract” in Health.com, so it makes sense to keep them in top form to fight the bad bacteria that causes flu.

At least one fruit a day. I’m ashamed to say that I used to only eat a couple of apples a week but would load up on vegetables. Part of the reason was fruit is incredibly expensive in Tokyo, especially anti-oxidant rich ones like grapes, strawberries, blueberries and cherries, so I mistakenly thought that my daily 500mg vitamin C pill will make up for it.

The other reason was laziness, which is absolutely no excuse! I’m glad I tried this, because when I switched to eating one to two servings of fruit a day, I didn’t fall sick as often. I also made the effort to consume different kinds of fruit through the week, too, which leads me to my next point.

A wide range of vegetables. I’m quite a creature of habit so I stuck mostly to mushrooms, broccoli, peppers, and spinach, but I read that the different kinds of vitamins, minerals, and phytochemicals in different vegetables help to protect your cells against harm. So I decided to come out of my comfort zone and added long beans, celery, cabbage, baby corn, Brussels sprouts, asparagus and many more to my shopping list. It actually made cooking a lot more fun, too!

Oat bran. I have always loved oats for breakfast but I tended to prefer more savory choices like toast and scrambled eggs. From once a week to three times a week, I increased my intake of oat bran and for good reason. Beta-glucan, the substance that helps lower bad cholesterol levels, also enhances immune response to infection.

After about five months of adjusting my diet, I probably only get mild sniffles in the morning occasionally and full-blown flu attacks are much less frequent. I made a conscious effort to sleep more regularly, drink less alcohol, and exercise every other day. It wasn’t easy at all and it took some mental effort to change deeply entrenched habits, but I’m glad I did. Just relying on pills will not erase your problems — you’ve got to look at your whole lifestyle. But I still stand by using dietary supplements as natural remedies to treat and heal certain health conditions.

For more reading, here’s a great article from Revolution Health: The 7 Best Foods We Never Eat

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I’m a big fan of omega fatty acids because I can see how my skin has improved over the years. As a teenager, acne was a major problem and would return now and again in adulthood. I’ve taken also used zinc to speed up the healing process and found ingesting aloe vera juice daily to give my skin a radiant glow.

But when I moved to the temperate clime of Japan, I struggled with dry flaky skin that broke out occasionally. I chanced upon an article online recommending fish and flaxseed oil as a way to defend your skin against dryness so that it wouldn’t over-produce sebum which would lead to pimples. I increased my dosage of fish oil from 1,000mg daily to 3,000mg and within a couple of weeks, my skin looked noticeably clear.

This perked my curiosity more. If I’m taking that much omega fatty acids, what are their other benefits? If you are not a fan of fish, what are you missing out? Most folks know that omega-fatty acids prevent heart disease and lower bad cholesterol levels, but what if these are not your health concerns — should you consider taking them?

Reduces menstrual cramps. There was a study that found Danish women, who have a diet rich in omega-3 fatty acids, had the mildest symptoms of menstrual pain, hot flashes, and increased sweating. Evening primrose oil, omega-6 fatty acids, which help lessen breast tenderness, depression, irritability and bloatedness from water retention.

Improves ADHD in kids. Children with attention deficit/hyperactivity disorder (ADHD) tend to have low levels of omega-3 fatty acids which means they have the ability to focus less. Temper tantrums and disturbed sleep can be lessened if omega-3 fatty acid levels are raised. It has been found that with daily supplementation, ADHD children can improve their concentration on tasks like reading, spelling, and become less aggressive.

Lowers risk of colon cancer. Eskimos may have a high-fat diet but they consume tons of omega-3 fatty acids from fish and they have a very low rate of colorectal cancer. Why should this be such a concern? Colorectal cancer is one of the most commonly diagnosed cancers in America. Furthermore, medical research has proven that low levels of omega-3 fatty acids in the body are a marker for an increased risk of colon cancer.

Heals psoriasis and eczema. I mentioned that omega-3 fatty acids are great for easing dry skin and doctors recommend flaxseed oil particularly.

Slows down bone loss. Omega-3 fatty acids help increase calcium absorption in your bones which is something all women should know about.

Fights fat with fat. The body’s insulin levels are improved when omega-3 fatty acids stimulate the production of leptin. What does that all mean? Basically leptin is a hormone that helps to stabilize food intake and metabolism. If your insulin levels were more stable, you wouldn’t feel the need to eat so often.

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A well-known brand of pre-natal supplements, Phyto Phytophanere Dietary Supplement for Hair & Nails, is gaining ground as a natural way to get rid of dullness.

What are the ingredients? They are not overly unfamiliar nutrients that boost good skin, too — carotene, wheat germ oil, fish oil, borage seed oil and brewer’s yeast.

Let’s look at the more exotic ingredients. Brewer’s yeast is an active yeast used to make beer which is also a rich blend of minerals (particularly chromium), protein, and the B-complex vitamins. We don’t think chugging mugs of beer will help though — beer has alcohol that would age skin and everything else.

The other uncommon name in the list is borage seed oil — this actually has the highest concentration of gamma linolenic acid (GLA) naturally found, higher than in any other plant source. GLA is an Omega-6 fatty acid, an essential fatty acid, that is also found in evening primrose oil. Fish oil, on the other hand, is packed full of Omega-3 fatty acids.

Other dietary supplements great for skin, hair and nails:

Biotin. Also known as Vitamin H or B7, biotin is essential for cell growth, the production of fatty acids, and the metabolism of fats and amino acids, so it’s no wonder that many beauty products actually contain biotin.

Silica. Silica is an essential building block of collagen, which is the “glue” that holds our body’s cells together. So the presence of silica is vital to keeping skin supple and hair and nails strong.

MSM. MSM (methylsulfonylmethane) has long been used to improve hair growth in horses. This super nutrient is also the 3rd largest ingredient found in the human body and is a natural form of organic sulfonyl sulfur compound that is found in the fluid of all living organisms. The sulfur normally provided to the body by MSM is channeled to making healthy collagen and keratin that are essential for healthy hair, skin and nails.

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What perked my curiosity further was a recent UK study on how drinking chamomile tea daily can keep some effects of diabetes type 2 at bay by preventing blood sugar production in the liver. It seems heartening that complications like loss of vision, nerve damage, and kidney damage, could be prevented by this traditional cure-all.

This led me to research further into what this gentle herb can do for the body’s aches and ills.

Eases menstrual cramps. Researches found that five cups of chamomile tea a day can help to stop muscle spasms. The chemical glycine works to relax the uterus and thus provide relief. You can also choose to rub essential oil infused with chamomile extract over the womb area to calm menstrual cramps.

Fights infections. Chamomile has high levels of hippurate, a breakdown product of tea flavonoids, which can battle bacterial infections. A few cups of this during a bout of flu should help to kill those germs more quickly.

Reduces inflammation. Chamomile-infused essential oil and chamomile lotion are common anti-septic for the skin and mouth, so it is no surprise that chamomile tea is great for inflammation internally, particularly in the gastro-intestinal tract.

Chamomile is a very safe herb but experts warn pregnant women not to rub chamomile-infused oil on their abdomen as it might have an effect on the reproductive area.

Scientists warn that although the study does provide positive results, it doesn’t mean that it is a stand-alone cure for diabetic symptoms — you still need to watch your diet, exercise regularly, and take prescribed medications to balance blood glucose levels, blood pressure and blood fats.

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That’s a bit of a myth. For example, in the case of herbs, in their “natural” form, can be harmful because they still be harmful if taken with other drugs or you could have an allergic reaction.

Labels with “synthetic” could make people assume they could cause cancer or they are not as good as the real thing.

Today, we’re here to clear things up: most synthetic vitamins are identical to their natural counterparts. The catch is, when their labels claim to be “better quality”, don’t buy into that, because they are exactly the same.

Some supplement producers do manufacture their vitamins directly from plants and other natural food sources, while many other companies make “pure” supplements through chemical processes.

Either could say they are better than the other, so how do you choose?

Basically, it comes down to chemistry. If the molecular structure of a synthetic vitamin and natural one is the same, there really is no difference on your body.

If one type says it is “better quality”, don’t buy into that unless they have solid scientific evidence or reasoning.

On the other hand, what you should pay attention to is the list of ingredients and their quantity. When you compare a natural supplement to a synthetic one, if the ingredient lists look the same, it only makes sense to purchase the cheaper one.

Generally, synthetic vitamins are cheaper and easier on the wallet in the long run.

But some synthetic supplements have artificial chemical colors, or contain allergens. If this bothers you, then a natural-based version would be more suitable.

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We know a deficiency of this essential vitamin causes scurvy, but that’s like a 19th century problem, where the importance of fruit was not common knowledge.

Let’s fast forward to the present, why do we need vitamin C?

Off the top of my head, I know vitamin C is a great anti-oxidant, especially when it’s combined with vitamin E — together they work to fight off annoying free radicals that will do damage to good cells.

The healing power of vitamin can’t be under-estimated, either, as it is fantastic for building immunity against colds and heals bleeding wounds.

A research study by Arizona State University found that vitamin C aids weight loss. Vitamin C is an important component in creating carnitine, which helps turn fat into fuel.

Apparently, those who had low levels of vitamin C in their blood stream burned 25 per cent less fat than their counterparts with adequate amounts during an hour-long treadmill walk.

The Food and Nutrition Board at the Institute of Medicine recommends adults to consume slightly less than 100 mg a day, but supplement producers expound the benefits of higher dosages.

Personally, I take 500mg a day and I think it’s a comfortable amount, but I still try to eat at least one serving of fruit and a glass of juice daily.

If you’re not into pill popping, load up on foods that are high in vitamin C — grapefruit, kiwi, guava, strawberries and dark green leafy vegetables.

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I think everybody needs some fine-tuning now and again as we face changes in diet and lifestyle. A business trip could lead you to forgo healthier options or a surge in stress at work may force you to grab calorie-filled, fiber-low meals, like burgers and pizzas, while you’re on the go.

For me, I’ve had a sensitive stomach since a two-week biking trip in Nepal, so if I eat sashimi or salad that has been lying around, I may have to run to the toilet the very next day. In the search for a natural remedy, I was pleasantly surprised to discover that a bit of psyllium husk in my daily smoothie for a week helped my system to balance itself out. Thus began my research into the types of fiber supplements out there.

A high-fiber diet with whole grains, fresh fruit, and vegetables is seriously the only long-term solution to achieve an intestinal system that ticks like clockwork. But there are fiber supplements available to give the old engine a kick in the butt. Many experts would not encourage consuming fiber supplements daily and would advise a cap of a week or two. One precaution for all types is you should drink at least eight ounces of fluid so you would prevent the fiber from blocking your esophagus.

It is common to assume that fiber supplements are only for those who are constipated, but they can help people who have diarrhea, Crohn’s disease and irritable bowel syndrome. Toxins and bacteria that cause such infections can be absorbed and passed out.

Also, if you are suffering pain from hemorrhoids, fiber supplements can form softer stools to make bowel movement easier. Other benefits touted include lowering cholesterol levels and slowing down the absorption of sugar in diabetics.

Let’s look at four popular types of fiber supplements available in health food stores:

Psyllium
You have probably heard of Metamucil® or Fiberall® — both are powdered pysllium concoctions meant to be drunk with at least eight ounces (one milk glass) of water or juice. Some fortified cereals contain psyllium or it can be mixed with a probiotic supplement in capsule form. How it works is it absorbs liquid in the intestines and swells to form bulky stool. Not only does this fiber supplement relieve constipation, but it can also soothe stomach ulcers and indigestion. Another lesser-known fact is pysllium can be made into a poultice to treat skin boils.

Polycarbophil
The full name of this fiber supplement is calcium polycarbophil which is actually a calcium salt derived from a hydrophilic resin. The brand names associated with polycarbophil are Equalactin®, FiberCon®, Fiber-Lax®, Konsyl® fiber tablets and Phillips’® fibercaps. Polycarbophil has slightly negative drug interactions — it decreases the effect of the following: oral anti-coagulants, digoxin, potassium-sparing diuretics, salicylates, tetracycline, and ciprofloxacin.

Methylcellulose
Made from cellulose, this chemical compound is used in Citrucel, a popular laxative used to treat constipation and diarrhea. When consumed, methylcellulose is not absorbed by the intestines while it extracts large amounts of water into the colon to produce softer, bulkier waste. Its working principle is similar to the fiber supplements mentioned above. Very viscous in nature when in contact with fluids, doctors would advise drinking a lot of water to prevent dehydration.

Guar gum
This South Asian product acts as a thickening agent in cooking (its thickening power is eight times more than corn starch) and a natural appetite suppressant, but it is also used to treat constipation and diarrhea. Japanese research studies have proven that calcium is better absorbed if you are taking guar gum, which translates to a lesser need to consume calcium-rich dairy products that are high in calories and cholesterol.

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Many brands of fruit juices on supermarket shelves tend to be laden with sugar, so you may get your vitamins but at a cost — lots of unwanted calories. We recommend heading over to a specialized health food store for unsweetened juice.

But despite the hype around superfood juices, they tend be a little too tart for your regular Joe. A personal favorite habit of mine is to mix a splash of unsweetened cloudy apple juice or ruby grapefruit juice to take away the edge.

Goji berry
This Himalayan wonder that is part of everyday Chinese cuisine is known to prevent the growth of cancer cells, reduce blood glucose, and lower cholesterol levels. The flavor is a tangy mix of sweet and sour, which could be drunk on its own if you like its unusual fragrance.

Mangosteen
A refreshing sweet fruit to many people in Southeast Asian, the real goodness lies in the rind of this queer-looking purple fruit. The key to its benefits are xanthones which are chemical compounds found in plant food — and the mangosteen has 40 out of 200 known xanathones. These compounds contain anti-oxidants that help maintain intestinal health, strengthen the immune system and neutralize free radicals.

Pomegranate
The red ruby seed of the pomegranate hold strong antioxidant power — particularly ellagitannin compounds like punicalagins and punicalins that make up about half of the fruit’s antioxidant ability. The health benefits include healing dry skin, unclogging arteries, reducing high blood pressure, anti-tumor effects and supporting weight-loss.

Acai berry
The juice of the acai berry has 10 times more anti-oxidants than red wine. It is full of heart-friendly omega fatty acids (oleic acid, a monounsaturated omega-9 acid, and linoleic acid, a polyunsaturated omega-6 acid), free radical fighting antioxidants, and essential amino acids. Acai also increases the absorption of fat-soluble vitamins like vitamins A, E, D, and K, while lowering bad cholesterol levels.

Bilberry
Bilberry is a relative of the cranberry, blueberry, and huckleberry. Its fruit looks and tastes similar to the American blueberry so its juice is fairly mild in flavor. Bilberry fruit contains high concentrations of tannins and powerful flavonoid, anthocyanidin, that prevents and improves conditions such as atherosclerosis, cataracts, diabetes, diarrhea, macular degeneration, night blindness, and retinopathy.

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While there other goodies out there that can help you deal with female-related diseases and conditions, we often feel confused with too much information, too. The problem is, there are so many products in health stores vying for your attention, how do you decide what you really need?

Here are the most important supplements that women should consider taking to give their health a boost:

Calcium
You should load up on calcium before 35 to form strong bones, because after that, this same built-up calcium will help to slow bone loss. Research has also proved that calcium helps to ease PMS symptoms and lower blood pressure.

Vitamin D3
This helps better absorption of calcium, which is essential for our bones. Breast cancer, diabetes, heart disease and multiple sclerosis are just a few illnesses that this vitamin keeps at bay.

Iron
Though most of us probably get enough iron in our diet, iron is something that anemic and pregnant women should look into. Anemia affects metabolism and energy enzymes, so supplementation would be advised to feel less weak. Pregnant women actually require double the dosage of iron because of the potential for blood loss while giving birth and experience increased blood volume during gestation.

Gamma-linolenic acid (GLA)
GLA is an essential fatty acid that reduces inflammation, but for women, it is useful because it lessens PMS and irritable bowl syndrome-like symptoms that occur during menstruation. You can find GLA in evening primrose oil, borage or black currant seed oil.

Vitex
Found in herbs like chaste tree berry or monk’s pepper, Vitex agnus-castus is an ancient remedy for PMS symptoms, irregular periods and infertility. Basically this substance acts as a hormonal balancer but is relatively gentle so you need to take it regularly for several months to see the effects.

Indole-3-carbinol (I3C)
If you consume more of this substance that is found in broccoli, brussels sprouts and cauliflower, you could possibly reverse conditions related to human papillomavirus (HPV) infection. Of course, these vegetables are also great for reducing cancer risk.

Folic acid
This B vitamin is often underrated and overlooked but it is essential in maintaining cell health, especially during pregnancy when women go through a period of high cell division. It is also important for menopausal women to take more folic acid to stave off heart disease and stroke.

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But you pay a price for taking antibiotics because of its numerous side effects, so you may wonder if natural remedies could be a solid alternative. Though they do not give immediate results like antibiotics, dietary supplements and changing your nutrition could make acne more manageable in the long term.

Another perspective to take is that of many holistic practitioners who advocate tackling the problem from the inside as the root of acne is almost always an indication of another condition.

Problem: Antibiotics
Yes, they help to eradicate acne, but in the longer term, antibiotics could throw your intestinal system off-balance — while they kill bad bacteria, they also kill the good ones. Without the presence of good bacteria, bad bacteria are allowed to thrive and fuse with intestinal walls that prevent healthy nutrients to permeate. You could end up battling recurring acne problems.
Solution: Take a probiotic supplement, even if you are not taking antibiotics. A healthy gut translates to good skin. Calcium is great for reducing the severity of acne, so foods like broccoli and dark green leafy vegetables are great sources. It has been found that acne sufferers tend to be lactose intolerant if their intestinal walls were not in the best condition — calcium supplements would then be a trouble-free option.

Problem: Hormonal imbalance
Adults can suffer from excess hormones, which cause acne. Such individuals have abnormally high levels of 5-alpha-reductase, an enzyme that converts testosterone into a more potent form called dihydrotestosterone that plays a key role in the development of acne.
Solution: Phytoestrogens, or plant estrogens, can help to naturally rebalance the hormones and can be found in tofu and soy, so try to consume such foods at least three times a week. If you dislike the taste of soy, you could load up on soy supplements in capsule or tablet form. Flaxseed oil supplements also contain phytoestrogens so this is another option. You should also avoid yeast and white sugar, but fill up on whole grains and nuts.

Problem: Saturated fat
There isn’t a particular food that causes acne directly. It is the biochemical toxins produced by digesting saturated fats in animal products and hydrogenated fat in processed food, refined sugar, coffee and alcohol that produce acne as a way to get rid of the unwanted chemicals through the skin.
Solution: Avoid red meat and processed foods as much as possible. Turn to organic choices and fresh food.

Problem: Oily skin
There is a link between oily skin and pimples. This could indicate that your body doesn’t have enough natural oil so it produces more which leads to clogged pores, black heads and white heads.
Solution: Omega-3 and omega-6 fatty acids from fish oil and flaxseed oil will re-balance your body’s natural oil barrier which will prevent it from producing excess sebum.

Problem: Acne that is slow to heal
There is no quick fix and don’t we all wish these unattractive, swollen bumps would disappear faster. You may suffer from a lack in certain mineral deficiencies that prevent your acne from healing more quickly.
Solution: Take zinc and selenium too boost your body’s healing power. These mineral supplements work to help your skin heal faster with their anti-inflammatory properties.

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