If you are overweight, reduce calories to reach a reasonable body weight. This includes all sources of calories, from fats, proteins, carbohydrates and alcohol.
Reduce dietary saturated fat and cholesterol content.
Reduce alcohol intake considerably. Even small amounts of alcohol can lead to large changes in plasma triglyceride levels- and alcohol is very high in calories.
Start and stick to a regular exercise program.
Saturated fat in foods, such as red meat and regular dietary products, can raise your blood cholesterol more than anything else. Lower your saturated fat and cholesterol intake by choosing nonfat dairy products, limiting yourself to no more than 6 ounces of meat, fish and poultry per day, and by limiting high-fat desserts and snacks.
A very small group of people can't lower their blood cholesterol level even with dietary changes, but a controlled diet may prevent it from rising further. With the addition of medicine, cholesterol may then be lowered.
Poly- or monounsaturated oils - and margarines and spreads made from these oils - should be used in limited amounts instead of fats with a high saturated fatty acid content, such as butter, lard or hydrogenated shortenings.
Read the labels on all packaged foods. Beware of "hidden" saturated fat content, excess sodium, cholesterol and calorie content, and percent of calories from fats.
Fiber: When eaten regularly as part of a low-fat, low-cholesterol diet, soluble fiber has been shown to help lower blood cholesterol. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. To help prevent heart disease, you should consume approximately 7 grams of soluble fiber per day. Insoluble fiber does not appear to help lower blood cholesterol, although it is still an important aid in normal bowel function. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, brussels sprouts, turnips, cauliflower and apple skin. Beware that many oat bran and wheat bran products (e.g. muffins, chips, waffles) actually contain very little bran. They may also be high in sodium, total fat, and saturated fatty acids.
Soy: The Food and Drug Administration (FDA) has recently approved the claim that soy may lower LDL and total cholesterol, and thus reduce the risk of heart disease. The recommended daily amount is 25 grams. Soy is also a great protein alternative to high cholesterol foods, such as red meat and dairy products, and an excellent source of soluble fiber.
Orange Juice: New research indicates three glasses of orange juice a day can raise HDL and may also reduce the level of homocysteine, another independent risk factor for heart disease.
Thursday, March 31, 2011
Friday, February 5, 2010
Insomnia
Insomnia is the inability to sleep, it is another common stress complaint that everyone suffers with from time to time. However, if insomnia continues over a period of time, it can lead to secondary problems such as irritablity, depression, chronic fatigue and reduced concentration.
Reduce intake of stimulants such as tea or coffee, especially in the evening, and try not to eat a heavy meal before retiring. Vitamin B deficiency is associated with poor sleep paterns. Three of the B group are known as antistress vitamins, because they are especially required during periods of stress. A vitamin B complex supplement, chamomile, hops, skullcap or valerian taken as a tea last thing at night can help induce relaxation.
Check that the mattress is comfortable, make sure the bedroom is neither too cold not too stuffy, aim at reducing stress levels by using yoga, meditation, relaxation exercises or tapes can be useful.
Massage a few drops of neat lavender or chamomile oil into the soles of your feet before going to bed. This willl be absorbed into the bloodstream to act as a natural sedative. For more stubborn cases of insomnia valerian oil can be used instead.
Relax for at least 10 minutes before retiring at night in a warm bath to which you have added 8-10 drops of lavender or one of the other recommended oils.
A regular massage , using soothing oils such as lavender, chamomile, clary sage and majoram is also very beneficial in reducing stress and helping to induce sleep. Several studies in British hospitals have shown that vapourized lavender oil helps to induce sleep - in some cases with better effect than night medication.
Warning
Do not use valerium oil for more than two weeks at a stretch, since it is a depressant to the central nervous system.
Reduce intake of stimulants such as tea or coffee, especially in the evening, and try not to eat a heavy meal before retiring. Vitamin B deficiency is associated with poor sleep paterns. Three of the B group are known as antistress vitamins, because they are especially required during periods of stress. A vitamin B complex supplement, chamomile, hops, skullcap or valerian taken as a tea last thing at night can help induce relaxation.
Check that the mattress is comfortable, make sure the bedroom is neither too cold not too stuffy, aim at reducing stress levels by using yoga, meditation, relaxation exercises or tapes can be useful.
Massage a few drops of neat lavender or chamomile oil into the soles of your feet before going to bed. This willl be absorbed into the bloodstream to act as a natural sedative. For more stubborn cases of insomnia valerian oil can be used instead.
Relax for at least 10 minutes before retiring at night in a warm bath to which you have added 8-10 drops of lavender or one of the other recommended oils.
A regular massage , using soothing oils such as lavender, chamomile, clary sage and majoram is also very beneficial in reducing stress and helping to induce sleep. Several studies in British hospitals have shown that vapourized lavender oil helps to induce sleep - in some cases with better effect than night medication.
Warning
Do not use valerium oil for more than two weeks at a stretch, since it is a depressant to the central nervous system.
Monday, December 28, 2009
Bronchitis
Bronchitis indicates an inflammation of the bronchial tubes, and is accompanied by coughing, mucous congestion, chest pains, and aching muscles.
Acute bronchitis usually starts with a cold or sore throat, which develops into a fever that lasts a few days. Chronic bronchitis is a long-term condition, without fever, which is aggravated by smoking, a cold, damp climate, air polution, stress and sometimes allergies.
Diary products, white flour products and junk food can aggravate bronchitis. A wholesome, nutritious diet is essential for building up the body's immunity. Foods rich in vitamins A and C are especially indicated. Ginger, garlic, onions and horseradish are good preventative measures. Take fresh ginger root tea three times a day thoughout the winter. I strongly recommend vitamin D supplements.
Give up smoking, rest and keep the whole body warm, especially the neck and chest area. Avoid cold and damp, or very dry and open fires.
To loosen mucus and ease congestion, rub the chest, back and throat with a blend of warming and expectorant oils: 4 to 5 drops each of lavendar, peppermint and Spanish sage or clary sage oil in 5 tsp.25 ml of a light base oil or cream. Alternatively, use the same quantities of hyssop, thyme and angelica oil.
If the cough is dry, regular steam inhalations will help soothe irritation: add 6 drops in total of sandalwood, and or frankincense or benzoin to a bowl of steaming hot water, and inhale for 5-10 minutes. If there is an infection or congestion, use 6 drops of tea tree, thyme or hyssop, and/or eucalyptus oil. Repeat at least twice a day.
WARNING: Acute bronchitis can lead to complications, including pneumonia, especially in the very young and elderly. Professional help should be sought immediately if the condition deteriorates.
Acute bronchitis usually starts with a cold or sore throat, which develops into a fever that lasts a few days. Chronic bronchitis is a long-term condition, without fever, which is aggravated by smoking, a cold, damp climate, air polution, stress and sometimes allergies.
Diary products, white flour products and junk food can aggravate bronchitis. A wholesome, nutritious diet is essential for building up the body's immunity. Foods rich in vitamins A and C are especially indicated. Ginger, garlic, onions and horseradish are good preventative measures. Take fresh ginger root tea three times a day thoughout the winter. I strongly recommend vitamin D supplements.
Give up smoking, rest and keep the whole body warm, especially the neck and chest area. Avoid cold and damp, or very dry and open fires.
To loosen mucus and ease congestion, rub the chest, back and throat with a blend of warming and expectorant oils: 4 to 5 drops each of lavendar, peppermint and Spanish sage or clary sage oil in 5 tsp.25 ml of a light base oil or cream. Alternatively, use the same quantities of hyssop, thyme and angelica oil.
If the cough is dry, regular steam inhalations will help soothe irritation: add 6 drops in total of sandalwood, and or frankincense or benzoin to a bowl of steaming hot water, and inhale for 5-10 minutes. If there is an infection or congestion, use 6 drops of tea tree, thyme or hyssop, and/or eucalyptus oil. Repeat at least twice a day.
WARNING: Acute bronchitis can lead to complications, including pneumonia, especially in the very young and elderly. Professional help should be sought immediately if the condition deteriorates.
Tuesday, December 22, 2009
A Healthy Nursery
A new baby is a blessing and parents invest a lot into their children. We want them to grow up in the safest and healthiest environments, we will do out utmost to give our children the best education, we teach them to grow up to be responsible human beings.
Getting ready to bring a new baby into this world requires a lot of planning. You need a room that will give your precious child excitement, inspiration, imagination and wonder.
They baby's room needs a good flow of energy that will lead to a healthier, happier child, a room with poor energy will contribute to sleepless nights which makes the child cranky and these children tend to get sick more often.
The nursery must feel like a special retreat for relazation and bonding with your precious child.
1. Look beyond the traditional colours like blue and pink, choose colours that will harmonize the space, colours that you like that will resonate with you.
2. Make sure there is sufficient light in the room.
3. Keep the baby's bed away from the door it is important that your baby does not have his feet facing the door.
4. Choose natural materials for the bedding, curtains and flooring. Choose wood over plastic for furniture and toys when possible.
5. Your baby's room must be well ventilated, open the window daily for fresh air, a few drops of lavender, chamomile, rose essential oils for relaxation for both baby and mum.
When creating a room for your baby it is much more than just decorating the space right. It is about expressing your love and care for this adorable little person, it is about creating reassurance, stability and support throughout the lives you will be sharing together.
Remember to energize the room more efficiently less is best a cluttered room does not allow the energy to flow around properly. As little children are fascinated by colour, colourful wall hangings will draw his or her attention and give the necessary stimulation required for healthy growth.
Getting ready to bring a new baby into this world requires a lot of planning. You need a room that will give your precious child excitement, inspiration, imagination and wonder.
They baby's room needs a good flow of energy that will lead to a healthier, happier child, a room with poor energy will contribute to sleepless nights which makes the child cranky and these children tend to get sick more often.
The nursery must feel like a special retreat for relazation and bonding with your precious child.
1. Look beyond the traditional colours like blue and pink, choose colours that will harmonize the space, colours that you like that will resonate with you.
2. Make sure there is sufficient light in the room.
3. Keep the baby's bed away from the door it is important that your baby does not have his feet facing the door.
4. Choose natural materials for the bedding, curtains and flooring. Choose wood over plastic for furniture and toys when possible.
5. Your baby's room must be well ventilated, open the window daily for fresh air, a few drops of lavender, chamomile, rose essential oils for relaxation for both baby and mum.
When creating a room for your baby it is much more than just decorating the space right. It is about expressing your love and care for this adorable little person, it is about creating reassurance, stability and support throughout the lives you will be sharing together.
Remember to energize the room more efficiently less is best a cluttered room does not allow the energy to flow around properly. As little children are fascinated by colour, colourful wall hangings will draw his or her attention and give the necessary stimulation required for healthy growth.
Monday, December 7, 2009
Learn Reiki For Self Healing.
It is important to be aware that self-healing is the crucial first step in becoming a Reiki channel, only when you take responsibility for your own healing you are in a possition to support others in their healing processes. Self healing leaves you feeling more relaxed, reducing stress and strengthening powers of resistance to illnesses. Reiki brings harmony and well being into your life.
Stress is the reaction of the body to every day demands of life. If you can not cope with these, you will react with physical, emotional, and mental stress symptoms.
If you suffer stress over a long period of time, the body loses vitality and resilience and you may become susceptible to illnesses, you worry, and become exhausted and irritable. You become confused, unable to think clearly or make the right decisions.
If Stress mounts up this accumulation leads to disturbances in the physical and spiritual areas. Common symptoms of stress are difficulties in falling asleep and staying asleep, headaches, fears, feeling "wound up", chronic fatigue, difficulties in concentrating and learning, stomach pains, digestive problems, outbursts of anger, excessive eating, drinking and smoking. These symptoms can effect relationships at home and in the work-place.
In the case of sadness, anger, depression, fear, frustration, hate, guilt, self pity and loneliness Reiki can help you attain and keep inner strength and clarity. Reiki helps you learn to accept feelings and go through painful processes and come out strengthened.
Reiki helps you experience your anger, fears and feelings of guilt and make contact with underlying pain. In doing so you open up your heart and begin to love yourself, helping you let go of negative feelings and emotions. When you learn to recognize and understand the cause of these emotions, you learn to transform them. Fear and anger become trust, love and connectedness. Depression and guilt become enjoyment of life and vitality. You search inside yourself and explore places where you might be holding on to negative emotions. That is where you lay your hands.
Learning Reiki and being able to give yourself Reiki treatments can bring negative feelings into harmony with a higher energy vibration. Reiki is a powerful natural energy which flows through all of us. It is the basic energy which created us all and flows constantly through all living beings. This energy is available to all and is drawn on and used up in all our daily activities. By applying Reiki, we can replenish this energy and bring about bodily, emotional and mental equilibrium.
Stress is the reaction of the body to every day demands of life. If you can not cope with these, you will react with physical, emotional, and mental stress symptoms.
If you suffer stress over a long period of time, the body loses vitality and resilience and you may become susceptible to illnesses, you worry, and become exhausted and irritable. You become confused, unable to think clearly or make the right decisions.
If Stress mounts up this accumulation leads to disturbances in the physical and spiritual areas. Common symptoms of stress are difficulties in falling asleep and staying asleep, headaches, fears, feeling "wound up", chronic fatigue, difficulties in concentrating and learning, stomach pains, digestive problems, outbursts of anger, excessive eating, drinking and smoking. These symptoms can effect relationships at home and in the work-place.
In the case of sadness, anger, depression, fear, frustration, hate, guilt, self pity and loneliness Reiki can help you attain and keep inner strength and clarity. Reiki helps you learn to accept feelings and go through painful processes and come out strengthened.
Reiki helps you experience your anger, fears and feelings of guilt and make contact with underlying pain. In doing so you open up your heart and begin to love yourself, helping you let go of negative feelings and emotions. When you learn to recognize and understand the cause of these emotions, you learn to transform them. Fear and anger become trust, love and connectedness. Depression and guilt become enjoyment of life and vitality. You search inside yourself and explore places where you might be holding on to negative emotions. That is where you lay your hands.
Learning Reiki and being able to give yourself Reiki treatments can bring negative feelings into harmony with a higher energy vibration. Reiki is a powerful natural energy which flows through all of us. It is the basic energy which created us all and flows constantly through all living beings. This energy is available to all and is drawn on and used up in all our daily activities. By applying Reiki, we can replenish this energy and bring about bodily, emotional and mental equilibrium.
Thursday, December 3, 2009
Vitamin D And The Immune System
If you are deficient in vitamin D your immune system will not be functioning as well as it should be. This means you are more vulnerable to infectious diseases than if your vitamin D levels were normal.
Vitamin D induces expression of an antimicrobial peptide gene called cathelicidin. Cathelicidin is the first line defense in the immune's system responsible to bacterial infections, cuts, wounds and viral infections, colds and flu.
Vitamin D assists in the absorption of calcium and promotes bone mineralization, which may prevent or slow, the progression of osteoporosis. It protects against rickets and osteomalacia. Research suggests that Vitamin D may also provide protection from hypertension, psoriasis, and several autoimmune diseases, including multiple sclerosis and rhumatoid arthritis, and reduce the incidence of fractured bones.
The regulation of cathelicidin by vitamin D could help to explain its vital role in immune function. Vitamin D is a key cofactor in reducing inflammation, in blood pressure, helping to protect the heart in heart disease, and there is mounting evidence that vitamin D is a critical tool in fighting cancer.
The vitamin's protection is proposed to be multifaceted, by reducing the formation of blood vessels in tumours (antigenesis) stimulating the mutual adherence of cells and enhancing intercellular communication through gap junctions. All this adds up to stop proliferation of cancerous cells by contact inhibition. Studies suggest an association between low levels of vitamin D and an increased risk of 18 different cancers including breast, colorectoral and prostate cancers.
It is not easy to get enough vitamin D from food although it is found in salmon, tuna, mackerol and fortified milk.
The recommended dose for an adult was 400 iu but doctors are now prescribing 1000-2000 iu daily and in certain cases 5000 iu when the immune system is severely compromised.
Vitamin D induces expression of an antimicrobial peptide gene called cathelicidin. Cathelicidin is the first line defense in the immune's system responsible to bacterial infections, cuts, wounds and viral infections, colds and flu.
Vitamin D assists in the absorption of calcium and promotes bone mineralization, which may prevent or slow, the progression of osteoporosis. It protects against rickets and osteomalacia. Research suggests that Vitamin D may also provide protection from hypertension, psoriasis, and several autoimmune diseases, including multiple sclerosis and rhumatoid arthritis, and reduce the incidence of fractured bones.
The regulation of cathelicidin by vitamin D could help to explain its vital role in immune function. Vitamin D is a key cofactor in reducing inflammation, in blood pressure, helping to protect the heart in heart disease, and there is mounting evidence that vitamin D is a critical tool in fighting cancer.
The vitamin's protection is proposed to be multifaceted, by reducing the formation of blood vessels in tumours (antigenesis) stimulating the mutual adherence of cells and enhancing intercellular communication through gap junctions. All this adds up to stop proliferation of cancerous cells by contact inhibition. Studies suggest an association between low levels of vitamin D and an increased risk of 18 different cancers including breast, colorectoral and prostate cancers.
It is not easy to get enough vitamin D from food although it is found in salmon, tuna, mackerol and fortified milk.
The recommended dose for an adult was 400 iu but doctors are now prescribing 1000-2000 iu daily and in certain cases 5000 iu when the immune system is severely compromised.
Wednesday, December 2, 2009
Throat Infections
A sore throat can be very painful due to the inflammation of the membranes lining the mouth and throat. Inflammation of the laryx (voice box) causes hoarseness, or a temporary loss of voice.
A sore throat usually accompanies other respiratry infections such as colds, flu and bronchitis. It is often the first sign of illness, and immediate treatment can prevent further infection and shorten the duration of the disease.
Laryngitis is brought on be an infection such as bronchitis or flu or be overstraining the vocal cords this can affect singers and teachers. Cold, damp or very dry air, smoking, stress and poor nutrition can contribute to layngitis.
DIETARY FACTORS
Eat plentry of fresh fruit and vegetables, especially those high in viatmin C, such as lemons, oranges and stawberries. Take garlic capsules and vitamins C, D and zinc. Sage or thyme tea, or lemon and honey are recommended.
OTHER MEASURES
Keep warm, especially round the neck and chest, stop smoking, rest the voice as much as possible. Rest the voice as much as possible especially for laryngitis.
Tea tree is a very effective remedy for sore throats, gargle with a few drops in water and within a few days the sore throat should go away.
Steam inhalation is the most effective treatment for laryngitis, and excellent for sore throats. If the throat is dry, regular steam inhalations will help to soothe irritation. Add 2-3 drops of essential oils of sandlewood, cedarwood or benzoin to a bowl of steaming hot water and inhale for 5-10 minutes. If there is in infection use 2-3 drops each of tea tree, lavender, thyme and eucalyptus oils.
To combat infection and to soothe the throat, use bactericidal or balsamic oils in a vaporizer or in a humidifer or on a handkerchief during the day and marjoram and myrtle oils in the bedroom at night. Other oils that will help, bactericidal are Spanish sage, clary sage, bergamot, peppermint, cajeput, geranium, lavender and pine. Balsamic - sandalwood, benzoin, mirrh, cedarwood and frankincnse.
WARNING
Sore throat can be a sign of a strep infection, if accompanied by a high temperature, seek medical attention.
A sore throat usually accompanies other respiratry infections such as colds, flu and bronchitis. It is often the first sign of illness, and immediate treatment can prevent further infection and shorten the duration of the disease.
Laryngitis is brought on be an infection such as bronchitis or flu or be overstraining the vocal cords this can affect singers and teachers. Cold, damp or very dry air, smoking, stress and poor nutrition can contribute to layngitis.
DIETARY FACTORS
Eat plentry of fresh fruit and vegetables, especially those high in viatmin C, such as lemons, oranges and stawberries. Take garlic capsules and vitamins C, D and zinc. Sage or thyme tea, or lemon and honey are recommended.
OTHER MEASURES
Keep warm, especially round the neck and chest, stop smoking, rest the voice as much as possible. Rest the voice as much as possible especially for laryngitis.
Tea tree is a very effective remedy for sore throats, gargle with a few drops in water and within a few days the sore throat should go away.
Steam inhalation is the most effective treatment for laryngitis, and excellent for sore throats. If the throat is dry, regular steam inhalations will help to soothe irritation. Add 2-3 drops of essential oils of sandlewood, cedarwood or benzoin to a bowl of steaming hot water and inhale for 5-10 minutes. If there is in infection use 2-3 drops each of tea tree, lavender, thyme and eucalyptus oils.
To combat infection and to soothe the throat, use bactericidal or balsamic oils in a vaporizer or in a humidifer or on a handkerchief during the day and marjoram and myrtle oils in the bedroom at night. Other oils that will help, bactericidal are Spanish sage, clary sage, bergamot, peppermint, cajeput, geranium, lavender and pine. Balsamic - sandalwood, benzoin, mirrh, cedarwood and frankincnse.
WARNING
Sore throat can be a sign of a strep infection, if accompanied by a high temperature, seek medical attention.
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