What is it? 

The Nutriclean program is a 2 week program using dietary changes and nutritional supplements to support a therapeutic detox. The aim of the program is to improve or remove unpleasant symptoms of poor health. This is a product from Nutri Advanced – a leading supplier of therapeutic nutritional supplements.

What’s different about this program?

Detox is a trendy topic at the moment, and to most people it simply means removing perceived unhealthy food from your daily diet. There appears to be a common view that a period of abstinence after a period of indulgence (e.g. Christmas or a holiday) will reverse the wrongs, lose the excess weight etc. Indeed, the main reason that many people go on a ‘detox’ is usually to lose weight.

However a true therapeutic detox is much more than that.

Toxicity settles in the body tissues at a deep cellular level. Getting it out is a complicated two-stage process which requires energy and the right materials for the job. In order words you need the correct food intake and supporting supplements.

Simply cutting down on food and drink is not going to have the desired effect.

The NutriClean Programme offers a 14 day approach to address a vast array of health issues by using a specific supplement regime and targeted food plan. It is advocated that a therapeutic detox such as provided by this program can help cleanse the body, increase vitamin and mineral absorption, reduce symptoms of toxicity, clear the skin and aid weight loss while improving cellular health and mitochondrial function.

And what is so great about this program is that everything has been worked out for you. It comes as a ‘kit’ containing all the supplements and a  comprehensive  information pack containing all the information that is needed to carry out the programme  – menus, shopping lists, recipes and schedule.

This program has been tried and tested by hundreds of nutritional therapists, including myself. The results continue to be impressive. In a recent run of the program, undertaken by 55 participants,  the following results were demonstrated.

Weight: 84% of participants recorded a reduction in weight at the end of the 2 weeks. The average weight loss was 2.2kg (5 pounds). The largest weight loss was 6kg (13 pounds). Seven participants recorded their weight as staying the same.

BMI:  84% of participants recorded a reduction in BMI.

Waist: 78% lost centimetres off their waist with an average loss of 3.3cm.

Hips 75% lost centimetres off their hips with an average loss of 2.4cm. The largest loss was 7cm.

Waist-to-Hip Ratio 62% of participants recorded a reduction in waist-to-hip ratio.

MSQ Scores:  100% of participants recorded a reduction in symptoms at the end of the detox compared to at the beginning of the detox. There was an average reduction in overall score of 28. The highest drop in score recorded was 97. The score reduced from 120 to 23.

I generally follow this program twice a year. Following the excesses of Christmas, an enforced period of less activity than normal due to a knee injury and subsequent medical procedure I realised it is time to implement the program again.

Look out for my next article, where I shall describe my experiences and results.

courtesy of www.reflexologylymphdrainage.co.uk

Managing Lymphoedema

There is no cure for lymphoedema, but it is usually possible to control the main symptoms using techniques to minimise fluid build-up and stimulate the flow of fluid through the lymphatic system.

The standard approach includes wearing compression garments, having specialised bandaging, taking good care of your skin, moving and exercising regularly, and using Manual Lymphatic Drainage (MLD) techniques.

But most sufferers do not like having to wear compression garments – they are uncomfortable and unsightly, whilst bandaging and MLD are labour intensive techniques, which take time, money and have to be repeated frequently.

However a new technique has been devised which shows great promise in the treatment and management of Lymphoedema

Reflexology Lymph Drainage (RLD)

Reflexology Lymph Drainage(RLD) is a technique developed by Sally Kay, and used by specially trained reflexologists to provide relief from symptoms of secondary lymphoedema.  Sally’s work and clinical trials focused initially on treating Breast Cancer patients. Up to 20% of breast cancer patients develop lymphoedema symptoms such as painful swelling, stiffness or difficulties with body image.

RLD mimics the effects of manual lymphatic drainage techniques and is effective in  alleviating the swelling, pain and stiffness associated with lymphoedema.

Reflexology is a complementary therapy which uses the stimulation of areas (reflexes) on the feet or hands which it is believed are related to different parts of the body.  RLD is given via the reflex points of the feet, and targets the body’s lymphatic system to promote correct drainage of lymphatic fluid.

Click here for a video demonstrating RLD

My experiences with RLD

Over the last few months I have been using RLD as part of my treatment regime for patients suffering from the effects of Lymphoedema. I am continually amazed at the dramatic effects this quick and simple technique brings about. Not only are reductions in swelling effective immediately, but the effects appear to be long lasting.

Here are a couple of examples:

Ian is a 63 year old man, diagnosed with kidney cancer and having further tumours in his upper chest area. Treatment has included surgery and radiotherapy which has led to poor lymph drainage in this area. Lymphoedema was present in his right arm, and also his legs and feet. He wore a compression sleeve on his arm, and had restricted mobility of the right arm and shoulder.
After the 1^st treatment he immediately had more mobility of the shoulder and arm. His shoes, which had been tight fitting before the session, went on easily.
On arriving for his 2^nd session Ian reported that the swelling in his legs and feet had disappeared.
Over the next few treatments Ian continued to report improvements in his arm and shoulder.
By the 5^th treatment Ian reported that the swelling in his right arm had almost gone, that the mobility of his arm and shoulder had improved considerably and that he no longer had to wear his sleeve all the time.
At the 6^th appointment some 3 months after we started, the lymphoedema was all but gone and Ian only had to use his sleeve on rare occasions.

Pat is an 80 year old lady, who has had extensive thoracic and abdominal surgery due to her treatment for Cancer. Her main problems were peripheral neuropathy in her feet which made walking very difficult and extensive swelling to her legs and feet. She reported that at times she could gain almost 1 stone in weight due to fluid accumulation.

After just 1 treatment, Pat judged that she had regained 75% of the feeling in her feet and the swelling was greatly reduced.
We continue with regular maintenance treatments and continue to make steady progress.

What is Lymphoedema?

Lymphoedema is swelling that develops because of a build-up of fluid in the body’s tissues. This happens when the lymphatic system, which normally drains the fluid away, isn’t working properly.

The lymphatic system is a network of vessels and glands distributed throughout the body. Its major functions are helping to fight infection and drain excess fluid from tissues. Unlike the cardio-vascular system it does not have a ‘pump’ to maintain circulation, but relies on movement, gravity and pressure instead. Therefore it can easily become blocked or sluggish.

Lymphoedema develops when lymph nodes or vessels become damaged or blocked. The lymph fluid is unable to drain away leading to congestion and overload of the lymphatic system.  Fluid then builds up between the tissues and causes swelling. Surgery, injury, infection, medical treatments and lack of movement are the most common causes of lymphatic system blockage and damage.

Lymphoedema can occur in any part of the body, but is most likely to affect an arm or a leg. Other symptoms can include an aching, heavy feeling in affected body parts and difficulty moving them.

Image courtesy of dream designs at FreeDigitalPhotos.net

At this time of year your liver is probably still recovering from over indulgence if you ate and drank too much over the festive period! But there’s plenty you can do to support liver function and keep healthy and energised, ready to face the winter period ahead.

When your liver is healthy, so are you. It’s no coincidence that colds, coughs and flues are much more virulent at this time of year as we take less care of our diet and general health, staying indoors and eating comforting foodstuffs to ward off the winter cold. This all results in a lowered immunity and toxic build up: the perfect environment for viruses and bacteria to take hold.

So here are some simple changes you can make to help support this major bodily organ.

 5 simple dietary changes to help your liver

• Instead of your usual drink of tea or coffee, start your day with a mug of hot water and slices of fresh lemon.
• Make sure you are eating plenty of fresh vegetables. Cruciferous vegetables like broccoli, cabbage, Brussels sprouts, cauliflower, kale, and pak choi are particularly beneficial. Other liver supportive vegetables include more bitter green leafy vegetables such as endive, watercress, and spring greens which help to encourage the bile flow. Also eat plenty of carrots and beetroot.
• Eat plenty of garlic and onions. They can be incorporated into most cooked dishes, or if you are feeling brave you could try them raw!
•  Start juicing. Have one large glass of fresh vegetable juice each day (use plenty from the above list). You can also add apple, pineapple, carrot or orange if you prefer your juice a little sweeter. If you find it ‘too green’ then adding lemon, lime or ginger will give the juice a bit of a lift. Not only will this help to cleanse your liver but it will also provide you with a whole host of good nutrition.
• Add turmeric to your food. This spice is a natural liver cleanser and tastes good too.

Supplements to support liver health

Lecithin is one of the richest natural sources of choline and inositol, both of which are much heralded ‘cleaning’ materials for overworked liver cells. They literally encourage the transport of fatty toxins out of the liver (and eventually the body) via the gut. Choline and inositol are both lipotropic agents that play an important role in fat metabolism in the liver and the emulsification of fats in the body. Lecithin often comes as granules which can be sprinkled onto food. Choline and Inositol generally come together in capsule form.

Milk Thistle  is a unique herb, often referred to as the “Liver Herb” or known as Silymarin after its main therapeutic ingredient. Extracts of Milk thistle protect liver cells and improve liver function. Milk Thistle has been the focus of over two hundred high quality scientific research trials, which highlight the fact that it has the rare healing property of being able to enhance the cellular reproductive processes in the liver, i.e. it helps to repair any damage to the liver. It also alters bile makeup, thereby potentially reducing risk of gallstones. It is typically used to treat liver cirrhosis, chronic hepatitis (liver inflammation), and gallbladder disorders. The herb can be taken as capsules, tinctures, and infusions (strong teas).

Image courtesy of Serge Bertasius Photography at FreeDigitalPhotos.net

Many people will benefit from excluding wheat based products from their diet. Even if you do not have a specific intolerance to wheat and its constituent parts such as gluten you may find that it suppresses the function of your gut and makes you feel sluggish. The effects of wheat are increasingly being linked to autoimmune diseases such as lupus and arthritis, weight gain and insulin resistance, nerve damage, and severe mineral deficiencies. Hence it is often excluded from therapeutic diets.

In terms of mankind’s history and ancestry, wheat and other grains such as rye and barley are relatively new additions. For some 248,000 years humans lived on the so-called ‘stone age’ or ‘Paleo’ diet of hunter gatherers which was grain free. Then 12, 000 years ago grains were introduced. Some anthropologists believe that we are still in the process of adapting to this new diet, and that is why these foods can have adverse effects on our health.

Here are 6 good reasons to avoid wheat.

Wheat can be toxic. Wheat contains a substance known as wheat germ agglutin (WGA), about 1 mcg in each grain, which even in small quantities can have profoundly adverse effects. It is highly inflammatory and is toxic to the heart, brain and immune system. WGA can also affect the nervous system. It can make conditions like arthritis and multiple sclerosis much worse.

Wheat can lower your uptake of essential nutrients. Phytates –which constitute part of the fibre content of wheat,  inhibit the absorption of calcium, iron, zinc and magnesium. Phytates do not cause a problem in standard bread because they are broken down by the leavening process; but they do become a problem when whole grains are added. In particular, phytates in wheat fibre reduce iron absorption. If you are at risk from iron deficiency (young children, menstruating women, non-meat eaters) then avoid unleavened bread, whole grain bread and bran based foods.

Wheat can make you fat. WGA disrupts endocrine function and contributes to weight gain and insulin resistance by blocking leptin receptors. It can also interfere with the production of digestive hormones from the pancreas leading to gut and digestive problems.

Wheat can damage your nervous system. Wheat contains high levels of glutamic and aspartic acid. These are two toxins which can over excite your nerve cells.

Wheat can contribute to autoimmune diseases. WGA promotes inflammation and can be toxic to cells, preventing them from replicating normally. It is believed that this can then trigger autoimmune conditions such as lupus and arthritis.

Wheat can affect your brain function. WGA can cross the blood-brain barrier and often drags other substances along with it. This can lead to various neuro-toxic effects and neurological problems. Unsteady gait, clumsiness, peripheral neuropathy and muscle deterioration are all linked to a sensitivity to gliadin – another component of wheat.

Many people who follow a standard western diet have an over reliance of wheat in their diet. For example toast or wheat based cereal for breakfast, sandwiches for lunch, pasta, pizza or pies for dinner, are commonplace. Not to mention the cakes and biscuits that we often snack on.

So if you have a major illness such as an autoimmune disease, severe joint pains, a neurological disorder or abdominal discomfort and bloating, then you are likely to benefit from excluding wheat based foods from your diet. Try cutting out such foods and notice the difference in your health.

A great way to help the stress to melt away is to give yourself a long soak in a hot bath with some of your favourite oils. But what if I told you that not only are essential oils good for stress relief but that they could also be helping to improve your chances of conception by the time your next monthly cycle comes around?

Aromatherapy, which is the considered and systematic application of essential oils to improve physical, spiritual and emotional well-being, can assist in treating a wide range of physical and emotional problems.

Aromatherapy can easily be used as a self-help tool .Here are some ideas on how to incorporate it into your self-care routines.

How to use essential oils

Baths

One of the easiest ways to use essential oils at home is in the bath. Run the bath first and then add the oils just before you get in – otherwise they will evaporate too quickly and you will get a diluted version. Add 5 -1 0 drops of essential oil to the water (depending on the volume of your bathwater and the desired strength of fragrance). Swish the water with your hand to mix in the oils before getting in.

Stay in the bath for 15 – 20 minutes to get maximum benefit.

[If you don’t want to, or are unable to get into a bath then you could just use a footbath. Use about 4 drops of oil in a foot-spa or bowl of warm water]

Massage

Although massage is always better when administered by someone else you can do self massage. Essential oils must always be diluted in a carrier oil. For every 10 millilitres of carrier oil add 3-5 drops of essential oil. The more common carrier oils are Grapeseed, Almond oil, and Jojoba.

Vapourisation

Essential oils can be diffused into the air through dry heat, steam, mist or by fan assisted evaporation. Use an oil burner or aromatic diffuser to fragrance a room and spread the essential oil throughout.

Oils to Boost Fertility

There are several essential oils that may positively affect fertility by helping to balance hormones, reducing inflammation, reducing pain, boosting the immune system and reducing stress. Some of the best essential oils to use include the following:

Geranium: This oil is known as ‘the balancer’ and is particularly good for balancing the whole of your hormonal system and regulating your cycle. It also has the soothing effect of calming emotions and bringing you back to emotional balance. For women with endometriosis, Geranium may be especially beneficial.

Roman Chamomile: This oil is well known for its anti-inflammatory properties and is especially good for helping to reduce pain caused by cysts, fibroids or menstrual cramps. It is also another calming oil.

Sweet Fennel: Fennel is well known for its effects on the female reproductive system. It can help to regularise your menstrual cycle, particularly if your periods are scanty and painful. It can reduce the symptoms of PMT.

Yarrow: A detoxifying oil, Yarrow helps to relieve pelvic congestion and prevent inflammation. It is also beneficial for the urinary tract and can help to treat cystitis and other infections

Clary Sage: Influencing your oestrogen levels, Clary Sage helps your body to regulate its hormones naturally. It also has the added effect of being a libido booster, which can be important when failed conception efforts have started to affect enjoyment in the bedroom. This oil may also help with male infertility, treating hormone imbalances and impotence.

Cypress – can be useful if you have heavy bleeding during your period.
Ginger: This oil has antispasmodic, anti-inflammatory and antioxidant benefits. It also aids in the digestive system and supports healthy circulation.

Myrrh – Clears obstructions in the womb, regulates scanty periods, and contains phytoestrogens which help to regulate hormone imbalances

Ylang ylang– this oil is a well-known aphrodisiac. It acts as an anti-depressant and induces a feeling of calm and well-being. It energizes the reproductive organs, and brings about balance.

Rose Otto: An oil that helps relax the uterus and regulate your menstrual cycle, Rose Otto also has a libido enhancing effect and improves cervical mucus.

Natural compounds with antimicrobial activity such as garlic, oregano oil, coconut oil, colloidal silver, manuka honey, apple cider vinegar and grapefruit seed extract are all excellent options to try before resorting to drugs. Best of all, research has shown that bacteria do not tend to develop resistance to these types of treatments.

GARLIC has been used for thousands of years to treat all manner of illnesses and can be used both internally and externally.

Raw garlic when crushed or chewed contains a compound called allicin – which has similar properties to penicillin and helps to kill and ward off harmful bacteria.

This superfood member of the onion family is antibiotic, anti-inflammatory, anti-viral, anti-parasitic, and anti-fungal. It is also a powerful antioxidant, i.e. it can destroy free radicals, thereby promoting a strong immune system.

Garlic can help to sort out everything from inflammation to colds to serious infections.  And for those of you who don’t enjoy the taste, there are supplements available instead.

COCONUT OIL is a useful ally in the quest for bacterial balance throughout the digestive tract, and in fact in all the mucous membranes of the body where bacteria thrive, such as the ears, sinuses, airways, genital area and urethra.

Coconut oil can strengthen your immune system, boost your metabolism, enhance your energy levels, sort out your digestion and improve your skin. IT has anti-fungal, anti-inflamatory, antioxidant properties and, despite being a saturated fat, it’s easy for your body to process so it’s likely to help rather than hinder your cholesterol levels.

You can use it for cooking, add it to smoothies and juices, or simply eat it off the spoon. For raw food dishes or non-cooking it serves as a useful binding agent, as it is solid when cold.

COLLOIDAL SILVER

Trials have demonstrated that colloidal silver is  effective in helping to combat acne, strengthen against allergies, athletes foot, boils, burns, candida, cystitis, eczema, hay fever, parasitic infections, psoriasis, ringworm, warts and yeast infections.

Colloidal silver can be taken by mouth by either placing droplets under your tongue for quick absorption or put into water and drink. Alternatively you can apply the colloidal silver directly onto cuts, burns, skin infections or acne. I find it particularly useful to spray it into your mouth if you have a sore throat or tooth/ gum infection.

GRAPEFRUIT SEED EXTRACT is a liquid substance extracted from the fruit and seeds of grapefruit. Many traditional societies, from South America to Europe, to Asia have used the extract to clean the skin, hair, and home surfaces. These societies also valued the extract as a powerful anti-viral and bacterial. 

A recent study from The Journal of Alternative and Complementary Medicine found that grapefruit-seed extract was effective in killing over “800 bacterial and viral strains, 100 strains of fungus, and a large number of single and multi-celled parasites.

Use diluted to gargle or consume a few drops in water or juice. Also use as a mouthwash, skin rinse and household cleanser. It has a strong bitter taste and if you find it difficult to swallow then it can be found in tablet form.

Grapefruit seed extract is really useful when travelling into foreign countries; GSE acts as a natural germ-killer and an effective preventative mechanism for food borne illnesses that cause diarrhoea and dysentery.

MANUKA HONEY

Honey has antibacterial, antifungal, and antioxidants activities. Honey was a conventional therapy in fighting infection up until the early 20th century, at which time its use slowly vanished with the advent of penicillin.

Manuka honey is made with pollen gathered from the flowers of the Manuka bush (a medicinal plant), and clinical trials have found this type of honey can effectively eradicate more than 250 clinical strains of bacteria, including resistant varieties such as MRSA

Compared to other types of honey, Manuka has an extra ingredient with antimicrobial qualities, called the Unique Manuka Factor (UMF). Honey releases hydrogen peroxide through an enzymatic process, which explains its general antiseptic qualities, but active Manuka honey contains “something else” that makes it far superior to other types of honey when it comes to killing off bacteria.

Active manuka honey can be used to treat MRSA, bed sores and other external ulcerative conditions. It is also effective for H Pylori  (stomach ulcer causing bacteria), E Coli infections and Strep throats. It is very healing when applied externally for conditions such as burns, wounds, dermatitis, eczema etc. However research shows that any type of unprocessed honey helped wounds and ulcers heal.

APPLE CIDER VINEGAR is a foodstuff which has been around for a very long time and this simple product has some amazing benefits for your health. For hundreds years it has been used both as a food and a medicine, as an energizing tonic and a healing elixir.

Apple cider vinegar (ACV) is made by fermenting the sugars from apples, turning them into acetic acid, the active ingredient in vinegar. Acetic acid is an effective anti-bacterial agent and has a history of use as a disinfectant and natural preservative.

This natural alkalizing wonder tonic balances the pH levels in your body, helping your vital organs to work more efficiently at doing what they do best, helping you detox from the inside out. Evidence suggests ACV also cleanses the lymph nodes and breaks down mucus in the body, which alleviates sinus congestion with all its associated health consequences.

OREGANO OIL can be useful for gastro-intestinal problems due to its anti-fungal and  anti-viral properties. Some studies have shown that oregano oil puts up a strong fight against Candida albicans, the bacteria that causes the fungal infection candida.

It may help in the fight against antibiotic resistance: Research has shown that  that oregano oil is effective against bacteria and in particular in killing staphylococcus bacteria.

Due to its effectiveness within the GI tract it a particularly useful product if you are travelling and are likely to be exposed to different foods and environments.

Neat oregano oil is particularly potent and doesn’t taste good. Therefore for safety and ease of use I suggest you use it in the form of  capsules where the essential oil or oregano is blended with a carrier oil to a safe dilution.

The hormones Leptin and Ghrelin regulate our appetite and fat levels and are involved in determining whether you can keep weight off once you have lost it.

Leptin – a hormone made in your fat cells gives the brain messages about whether the body has enough energy. After eating, leptin is released from your fat stores and signals to the brain that you are full and have energy available. So Leptin acts like a ‘fat’ gauge – it tells the brain when you are hungry and how much fat (stored energy) you have in your body.

When you diet and lose fat you naturally produce less leptin. As your levels fall below a certain level the brain thinks you are hungry and stimulates your appetite. Leptin also regulates the rate at which fat is broken down in your body. As leptin levels increase so does your fat metabolic rate. As leptin levels decrease so does your metabolic rate.

It is now recognised that there is a condition known as ‘Leptin resistance’, similar in nature to insulin resistance in type 2 diabetics. When the levels of circulating leptin become too high for too long then the brain switches off and doesn’t recognise it any longer. The result is that the brain stimulates hunger regardless of how much stored fat there is.

Ghrelin, another hormone made primarily in the stomach, increases the amount of fat in the body. Ghrelin increase before meals and decrease after you have eaten. Ghrelin also affects appetite control, and is involved in the regulation of energy in the body. High levels of Ghrelin  make us feel hungry. However in overweight people Ghrelin levels are often abnormal and are often found to be low.

The relationship between leptin, insulin, ghrelin and other hormone regulators is very complex making weight gain and loss a complicated process, more than just counting calories or taking a fat pill to lose weight.

The importance of sleep

Not getting enough sleep affects your blood levels of both leptin and ghrelin and as a result your hunger and appetite levels. A recent Canadian study showed that the less sleep an individual obtained every night, the higher the fat indices and the lower the levels of leptin. Not getting enough sleep at night, results in an increased risk of being overweight. Getting an optimal amount of sleep (7-8 hours) doesn’t just keep you alert, it also helps to regulate your weight.

How to lower inflammation and restore fat regulation

Leptin resistance is triggered by inflammation of the immune system. This is most often caused by a chronic shortage of omega 3 fats and an unhealthy lifestyle. Females need a certain amount of fat in their bodies and Leptin is involved in maintaining adequate levels. This hormone is also key in the initiation of puberty and in the level of fertility. Unfortunately this does make women more prone to Leptin resistance.

However there are certain foods which will help to lower inflammation.

Vegetables: cruciferous vegetables like broccoli, brussels, cauliflower, leeks and onions, spinach, garlic, bell peppers and romaine lettuce

Herbs: ginger, cinnamon, green tea, turmeric, aloe vera, Echinacea, chamomile,

Fruit: apples, bananas, blueberries, cherries, oranges

The latest research indicates that leptin and leptin resistance is very much down to lifestyle, i.e. diet, exercise, sleep and stress levels. So the best approach to weight loss is to view your body as a whole and give it good fuel, good exercise and good rest. This will allow your fat thermostat to come back to normal and allow your body to sort out a healthy weight naturally.

1.  It is a very safe and natural therapy
2. There is no need to get undressed – you only need to bare your feet
3. Reflexology is non-invasive and is often a good therapy to experience if you are new to complementary therapies.
4. Reflexology treatments can be effective in as little as 5 minutes, though most people prefer to experience a full treatment of about 45 minutes.
5. It is suitable for anyone and everyone, and there is no minimum or maximum age limit.  
6. Reflexology can provide the same sensations of relaxation and restfulness that a full body massage can produce and is therefore highly beneficial in the treatment of stress.
7. You do not have to do anything for the treatment to be successful, there is no effort on your part.
8. Reflexology can help to treat any conditions. Reflexology treats the whole person, not just the symptoms of particular problems, and therefore most people can benefit from treatment.
9. Reflexology is very effective as a preventative therapy. By helping to keep the body balanced, relaxed and in harmony, illness can be avoided.
10. A reflexology treatment can be carried out just about anywhere – specialist equipment is not needed. 
11. It is possible to self-treat with reflexology once you have been shown what to do.
12. Reflexology can be very effective for conditions of hormone imbalance.
13. Reflexology has been shown to be successful in promoting fertility and helping couples to conceive.
14. Particular forms of reflexology, i.e. Vertical Reflex Therapy and Nerve reflexology are particularly effective for musculo-skeletal and pain related conditions.
15. Nerve reflexology is particularly useful for helping to treat migraines.
    

    Image courtesy of satit_srihin at FreeDigitalPhotos.net

16. Reflexology helps restore and maintain the body’s natural equilibrium and encourage healing.
17. The therapy has been around for a long time. Reflexology is believed to have its roots in the ancient civilizations: Egypt, China, Africa and the native Indian tribes of America. As a result it is well studied, well developed, effective and has an excellent safety record.
18. Treatments are tailored to the individual with variations in pressure and time adjusted to suit the patients age and condition.
19. For some conditions instant results can be obtained.
20. Reflexology is generally a very pleasant treatment to receive, inducing a feeling of deep relaxation.

Why not give Reflexology a go and experience the benefits for yourself!

Image courtesy of Ambro at FreeDigitalPhotos.net at FreeDigitalPhotos.net

Eat small regular meals rather than 1 or 2 large ones.

Are you like many people in that you skip breakfast apart from maybe a cup of coffee, grab a sandwich at lunch and then pig out when you get home at the end of the day? And maybe you keep yourself going with snacks like biscuits, crisps or chocolate, or energy drinks.

This sort of eating pattern plays havoc with your blood sugar levels and disrupts your nutrient intake. Erratic blood sugar levels will affect your total hormonal balance including those hormones involved in reproduction.

Eating regularly will help to sustain your energy, stabilize your blood sugar levels and ensure you are receiving adequate nutrients throughout the day. All of these are vital to help maintain hormone balance and ensure a healthy conception.

You will begin to feel a difference in energy levels in no time. Over the next month you will surely notice the difference in the quality of your menstrual cycle and moods.

Always eat breakfast!

It is vitally important to your fertility and even general well being that you NEVER skip breakfast. It is definitely the most important meal of the day. Your body has been fasting overnight and needs to replenish its nutrients
A healthy breakfast with a good quality protein will  set you up for the day and keep away those mid afternoon energy slumps.
So, to ensure concentration, blood sugar levels, energy and fertility are at their best, it is vital you have a protein rich breakfast. At the same time keep away from high carbohydrate foods that deplete nutrient stores, so make sure your carbohydrate intake consists of whole grains, or whole fruits and vegetables, rather than processed carbohydrates like doughnuts, cereals, breakfast bars etc. Try and balance your carbohydrate intake with an equal amount of protein.

Have regular snacks

Try to have 1- 2 snacks each day – mid-morning and mid-afternoon, especially if you are prone to energy slumps. These do not have to include large amounts of food. A handful of nuts and seeds, a piece of fruit or a protein shake drink, for example.

If you are worried about eating too much then cut down on portion sizes at breakfast, lunch and dinner (except for the fruits and vegetable portions).

Don’t eat late in the day

Your body uses the time when you are asleep to maintain and repair itself. It is important to finish eating at least 3 hours before you go to bed. If food is still  in your gut then your body has to digest it, it can’t just leave it there until later. When you go to bed your body actually needs to do other things like produce hormones and neurotransmitters, detoxify, and assimilate nutrients; some of which can only be accomplished during sleep. If your body has to digest food it will ‘sacrifice’ these other tasks. This will impact on the health of your eggs and sperm.

Make sure to sit down and enjoy your meals – chew slowly.

This is one of the most important aspects of healthy dietary habits. Our society has a tendency to, and is often encouraged through media, to eat-on-the-go. This is stressful for the body, as it works on other tasks, yet is supposed to be digesting at the same time.

Take time to sit down, unplug from any devices you are typically on (this includes getting away from your computer desk) and truly enjoy your meal. If you feel like you don’t have time to do this, figure out a way to make time. You need to be sitting down to enjoy your meals, at minimum, 2-3 times a day.

Chew slowly. Why? Digestion begins in the mouth, with chewing and saliva. In order to absorb and utilize all the nutrition from the foods you are eating, you need to slow down and actually chew your food.

Notice the difference in your digestion and energy levels when you take the time to slow down and enjoy your meals.

What is your pattern of eating like? Do you recognise any of these behaviours and if so how might you go about making some changes?

We should get most of our vitamin D supply through the action of sunlight upon our skin. Here in the UK, during the winter months between October and March the sun does not reach a high enough altitude to provide us with the right kinds of UVB rays for making Vitamin D in our skin.  Instead, our bodies rely upon tissues stores of the nutrients which will have built up during summer.

This is all well and good if we have managed to boost our stores during summer, but for many people this isn’t an option.  Being housebound, working indoors all day, sunscreen, clothing, smog, cloudy weather – all these factors influence how much sunlight we receive and how much vitamin D we can make and store.

During the winter months we are all more prone to coughs, colds and viral infections which require good stores of vitamin D to deal with.  In fact, one study on children showed vitamin D to be 8 times more effective than vaccines in preventing flu!

So it makes sense to supplement. Levels of supplementation range from 1000-3000iu per day though it is interesting to note that our bodies can make 20,000iu of vitamin D from sunlight before it naturally destroys any excess!

Any vitamin D supplements need to provide it in the form of Vitamin D3 as research has shown this form to be the most bioavailable and active within the body. It can be taken as capsules or as simple convenient oral sprays.  It is possible to get Vitamin D tests done fairly cheaply if you are unsure as to whether you might be deficient or not.

Now autumn is upon us perhaps it is time to start thinking about supporting your vitamin D levels through the coming winter months!

Either that, or move to a sunnier climate for six months of the year!