Competitive swimmers are always in fantastic shape but even those who just swim for leisure and for pleasure know that they not only look great on the outside but feel just as good on the inside. The health benefits of swimming are almost unmatched by just about any other sport or exercise.  I have enjoyed swimming all my life – whenever and wherever I can.

Swimming is a great workout because you need to move your whole body against the resistance of the water. Swimming helps to exercise the whole body including the heart, lungs and muscles but with very little joint strain. It conditions the whole body and the best strokes for this are freestyle, breast stroke and backstroke. And don’t forget that even if laps are not your forte, there are plenty of other good swimming exercises. Try walking or running in water, which many people find easier to do than on land. Treading can be exhausting but it will help tone your legs and arms.

Here are many more health benefits:

1.  Swimming is a relaxing and peaceful form of exercise, helping to alleviate stress. You can let your mind wander, focusing on nothing but the rhythm of your stroke, helping you gain a feeling of well-being so that you leave the water refreshed and ready to go on with the rest of your day. Swimming is so relaxing because it allows more oxygen to flow to your muscles and forces you to regulate your breathing. A pleasant side effect is the release of feel-good chemicals known as endorphins. Apart from the metaphysical benefits of swimming, research has shown that it can actually change the brain for the better through a process, known as hippocampal neurogenesis, in which the brain replaces cells lost through stress.

2.  Swimming provides a good low-impact therapy for some injuries and conditions because there is no stress on your bones, joints or connective tissues due to buoyancy and the fact that you weigh 1/10^th less in water. You can carry out a rigorous work out with a reduced chance of swimming injuries, putting the body through a broad range of motion that help joint and ligaments stay loose and flexible. With every stroke, as you reach forward, you lengthen the body making it more efficient in the water and helping to give you a good stretch from head to toe.

3.  Pregnant women benefit from swimming because it helps strengthen the shoulder and abdominal muscles, which can be strained when carrying a baby. Many people with certain health conditions such as arthritis find swimming particularly helpful because it is low impact, relaxes stiff muscles and isn’t weight-bearing. Swimming also increases circulation. When the human body is submerged in water, it automatically becomes lighter. When immersed to the waist, your body bears just 50% of its weight; dip down to the to the chest and that number reduces to around 25-35% while with water all the way to the neck, you only have to bear 10% of your own weight.

4.  Swimming can improve your blood pressure because studies have shown that a workout routine that includes swimming can reduce and possibly prevent high blood pressure, which in turn lowers your risk for heart disease and stroke.

5.  Swimming can even rectify your cholesterol levels because of its aerobic power, ensuring higher levels of “good” cholesterol (HDL) and lower levels of LDL or “bad” cholesterol.

6. Swimming keeps your heart rate up because it is an aerobic exercise. Swimming strengthens the heart by helping it to become larger and more efficient in pumping, leading to better blood flow throughout your body. The American Heart Association reports that just 30 minutes of exercise per day, such as swimming, can reduce coronary heart disease in women by 30-40%. In addition,swimming can also keep your endothelium in good shape. The endothelium is the thin layer of cells that lines the arteries but which tends to lose flexibility as you age.

7.  Swimming is now recognized as one of the biggest calorie burners around, and it’s great for keeping weight under control. Of course the number of calories burned would depend on your make up and how hard you exercise but every bit helps.

8.  While swimming does not help with bone density, because you need weight bearing exercises for that, it does improve bone strength - especially in post-menopausal women. Every kick and every arm stroke becomes a resistance exercise, helping to build muscle tone and strength.

9.  Swimming improves coordination, balance and posture.

10. Swimming provides the perfect way to cool down on a hot day whether in a pool, lake, ocean, dam or river. Just make sure the environment you choose is safe. And when the weather is no longer hot, find a way to use a heated pool for year round exercise.

Swimming is a healthy activity that can be continued for a lifetime – so make swimming part of your regular exercise routine.

]]> http://www.amoils.com/health-blog/swim-as-often-as-you-can-for-at-least-10-health-benefits/feed/ 0 http://www.amoils.com/health-blog/7-natural-ways-to-combat-cellulite/ http://www.amoils.com/health-blog/7-natural-ways-to-combat-cellulite/#comments Thu, 02 Feb 2012 18:38:27 +0000 Jane Chitty http://www.amoils.com/health-blog/?p=5872 Many women start to notice that telltale dimpled skin and orange peel effect of cellulite from quite a young age and very few escape altogether because some 95% of all women will suffer from this skin condition to some extent.

Easy to spot with its orange peel, puckered appearance of the skin, cellulite is usually found on those areas where fat gathers – namely the thighs, buttocks and abdomen. For some it is in the genes and then they follow the kind of lifestyle that aggravates the condition. While you cannot help the genetics factor, you do have a choice with other causes such as lifestyle, diet, exercise and stress levels.

These are the main reasons for cellulite:

• Digestive disorders such as irritable bowel syndrome, constipation or liver problems.
• Constant stress, that leads to tension in the neck muscles, problems with the vertebrae and inflamed tissue, which is thought to cause cellulite at the back of the neck. Prolonged stress and the associated surge of adrenaline can also lead to increased fat storage in the stomach, hips, buttocks and thighs.
• Cellulite in the upper arms and legs is common in older women and this is thought to be partly caused by impaired vein systems in the arms and legs while surprisingly too much leg exercise can lead to cellulite appearing on the front of the thighs.  Aging plays a big role in cellulite formation.
• There is a septae structure under the female skin which is very fibrous and mesh-like making it prone to trap fat cells.
• The female hormones estrogen and progesterone – while the former encourages fat cells to develop and grow around the breasts, thighs and buttocks, the latter can lead to fluid retention, weak veins and weight gain.
• Pregnancy is a time of drastic change in the body including fluid retention and a surge of hormones while the growing uterus can also affect circulation and lymph drainage. Plus any cellulite problems will usually worsen with each successive pregnancy although the good news is that breastfeeding is very beneficial in reducing cellulite.
• A sedentary lifestyle means little or no muscle contractions and a strong possibility of weight gain. If you are overweight or obese, you will be more prone to cellulite plus any fat accumulation will also push the existing cellulite upwards so that it is more noticeable. Please take note that crash diets are particularly harmful because they lead to the body wanting to store fat.
• Cigarette smoke is damaging to vein and capillary walls causing inflammation and leaking, while nicotine itself can affect your circulation.
• Highly processed foods, artificial sweeteners and other additives build up toxins in the body and ultimately, cellulite.

So here are 7 natural ways to combat cellulite:

1. Make a warm drink to take each morning on an empty stomach by mixing 2 tablespoons of apple cider vinegar into a glass of warm water. Add a small amount of honey as a sweetener.

2. Coffee scrub is made by simply mixing a handful of ground coffee granules with some olive oil and then massaging the affected areas of cellulite with it.

3. A gentle apple cider massage treatment could help to reduce the appearance of cellulite when you mix 3 parts apple cider vinegar with one part of your favourite massage oil. Then gently knead this solution onto affected skin areas twice daily.

4. H-Cellulite from Healing Natural Oils fades and reduces the appearance of cellulite through improving the texture and tone of the skin, moisturizing the skin and then sealing in that moisture. Specially formulated with essential oils, the product is safe and gentle to use.

5. Physical exercise like walking or swimming, and even yoga, are all effective ways to control stress and reduce the appearance of cellulite. Exercise for 20 minutes a day, 5 times a week. This returns your body chemistry to a balanced state in which cellulite is less likely to develop. When you take up yoga, it whips your leg muscles into shape but it can help smooth spongy thighs too. Cellulite is a symptom of reduced lymph circulation, and yoga helps lymph flow more freely through fatty areas, flushing toxins and reducing cellulite.

6. Think about using a mini trampolene to make you fit, tone your body, assist with weight loss, boost your lymphatic system, detox your body, boost your immune system and help get rid of cellulite. A gentle bounce is used to warm up and end your session.  Your feet remain flat on the mat, your hands either on your hips, by your side or holding onto a support bar and you bounce very gently while you breathe consciously and steadily.  Your “zone” is a bounce you slip into without even thinking about it. Remember to slow right down at the end of a session, first to a gentle bounce and then a standstill before stepping off. Then have plenty of water to flush out all the toxins and to rehydrate your body. An extra special tip for cellulite is to tap or slap the affected areas as you breathe and bounce.

7. Finally, include these fresh foods in your new healthier way of eating because they are particularly good for combating cellulite: asparagus, avocados, bananas, broccoli, pears and cucumber.

With add-ons, the nursery cot just keeps on growing and giving.

Stokke AS is a Norwegian company owned by the Stokke family and founded in 1932 in Ålesund, in the northwestern part of Norway, but provides worldwide distribution through selected retailers represented in around fifty countries. They believe in creating unique, functional and long‐lasting products, attractively designed with a wide variety of accessories to provide, support, and promote wellbeing for both parent and child. The Stokke Sleepi bed was first launched in 1999.

The Stokke SleepI is made of solid attractive beech wood and grows in length so that one bed can be adapted as your child grows. There is a choice of color finishes – white, natural, walnut brown, grey and whitewash.

Here are the different stages:

1. For the newborn, the Stokke Sleepi Mini provides the perfect first bed as it creates a nest like environmment that is comfortable and secure. Smooth action lockable wheels can be used to rock your baby gently to sleep as well as making the crib easy to move from room to room while the width of 67 cm means it will easily fit through a standard doorway. Depending on your baby, this first size will fit up to 6 months.

2. The second stage of development is Stokke Sleepi Bed where the mini easily converts into a cot bed so that your baby has his or her similar and familiar environment but is safe and secure whether sleeping or awake. The height positions can be adjusted and the bed extension is an add-on to the Mini. Ideal up to the age of 18 months.

3. The same Stokke Sleepi Bed accommodates your todler’s changing development so that when he or she reaches the curious climbing stage, you can remove one side of the bed for easy access and to boost feelings of freedom and independence. This will be perfect for your young child up to the age of 3 years.

4. With the Junior Extension available as an add-on, the Stokke Sleepi Bed becomes the perfect sleeping place for your child up to the age of 10 years.

5. And there is even a 5th stage because once your child is 10 years old and ready to move into an adult bed, the Stokki Sleepi makes a practical mini sofa for any room in the home or it can be used as two chairs.

The Stokki keeps on going until your child has his or her own children and you need to start accommodating grandchildren!

pregnant, there is a comparatively new gadget out there that might be just right for you.

It is an electronic fertility monitor and if used correctly, has an accuracy rate of 99.3% and is completely drug and chemical-free. This monitor is as reliable as the hormone based birth control pill but without the risks.

One version that is available on Amazon and elsewhere is called the Lady-Comp Fertility Monitor and comes from Germany. The product is marketed as follows:

-  Easy to Use, 30/Seconds Per Day for Natural Family Planning

-  99.3% Accurate: Red light = fertile, Green light = infertile

-  Natural: No drugs, No side-effects, No test sticks, No effect on mothers milk

-  The ‘Intelligent’ Fertility Monitor for precision ovulation tracking

-  Easy analysis of the cycle with data capture and result print-out

 So how does it work?

Fertility monitors come with all of the necessary data pre-programmed in and they are easy to use. The only operation you are required to do is to set the daily alarm.

When you hear the alarm, this is to remind you to place the thermometer under the tongue. In less than a minute, you will have a response.

A red light means you are fertile

A yellow light means you are probably fertile

A green light means you are not fertile.

Armed with this knowledge, it is then your responsibility to protect yourself appropriately. Most monitors come with a 6 day fertility forecast so you can plan ahead.

The fertility monitors can be a good alternative for women who have complicated or irregular menstruation cycles as the computer will take the time to adjust to your cycle by recognizing any slight variances and function accordingly.

These intelligent monitors are a safe and trustworthy option for any women who are concerned about or sensitive to the use of hormonal birth control. It has been well documented in studies that birth control pills have the potential to increase women’s risk of breast cancer because of the high levels of synthetic estrogen that these pills contain. The monitors can also be the answer for those women who are affected severely by PMS.

Some fertility monitors are extra smart as they can automatically inform you if you are pregnant as well as the due date. Their added benefit is to assist those women who are trying to become pregnant by giving details of when is the best time to try to conceive.

Fertility monitors are expensive but the cost should be weighed against other expenses such as birth control pills and the value you place on your health, your well being and a way to empower yourself by taking control of your reproductive health with this completely natural, safe and reliable birth control method. The current cost on Amazon is $485 plus shipping.

Obviously, fertility monitors are for birth control only and will not be able to protect you from any sexually transmitted diseases. You would need to to use other forms of protection for this. For extra information, you can try reading the book Taking Charge of Your Fertility by Toni Weschler as this makes a good companion when using the fertility monitor. 

Good nutrition is vital for your developing baby but also contributes to the strength and health of your skin, along with hydration, so drink those 8 glasses of water daily and make sure you take your vitamins.

Here are five skin problems that you might encounter during pregnancy:

Acne

We always tend to think of acne as a teenage problem but you might be surprised to know how many develop acne as adults and this of course can also happen during pregnancy when the skin is more sensitive and the hormonal balance is affected. It is vital to wash the skin with lukewarm water and a natural cleanser two or three times a day. Acne is caused by the overproduction of sebum which is an oily substance that forms in glands just under the surface of the skin. In normal times, this sebum flows out of hair follicles from the glands onto the skin to act as a natural skin moisturizer. But during times of hormonal uphealval such as pregnancy, a blockage can develop in the pores – made up of sebum, dead skin cells and bacteria. The blockage is only microscopic at first but, as it gets bigger, it develops into a blackhead or whitehead. Most of the sebaceous glands are found on the face, neck and back. This is where acne appears.

Cholasma

This is a condition that results in brown or yellow type patches of skin on the face. Some have given it the name of the “mask of pregnancy”.  This discoloration or darkening can appear in those areas around the eyes or the forehead, the bridge of the nose and on the cheeks. Again it is another hormonal effect as  progesterone and ostrogen stimulate melanin cells in the skin to produce more pigment. Intense sunlight can aggravate the condition. The good news is that the skin will go back to its normal self after the birth of your baby. While it is a good idea to avoid too much sunlight on your face, make sure to place the rest of your body in direct sun for 15 to 30 minutes daily (depending on your skin tone as the darker your skin, the longer you need). Sunlight is vital to boost and maintain your vitamin D levels for health reasons and to ensure you manufacture vitamin D in your breast milk for your new baby. If you cannot get sufficient vitamin D from the sun (for example because of being in a cold climate) then supplement with vitamin D3.

Linea nigra

This is when those busy stretching tummies develop a faint brown line from the navel to the pubic bone. This line is caused by hormonal changes during pregnancy and will usually disappear after the birth of the baby because the hormones will return to normal and the skin will renew itself.

Pigmentation

This is when the nipples (and that area around the nipples know as the areola) can become darker and might continue to remain darker even after the birth of the baby. Another fact that some moms-to-be notice is that their moles and freckles also become darker and even more prevalent.

Stretch marks

Any area on the body from the knees upwards can be prone to stretch marks. Stretch marks are tears in the lower layer of your skin. When the skin is stretched to its limit, it tears slightly allowing blood vessels to show through. If your mother or an older sister had stretch marks when they were pregnant, then you are more likely to. It makes good sense to do what you can to reduce the chances or severity of stretch marks if you are pregnant as your body can grow so rapidly that the skin cannot produce enough new tissue. Try to limit your weight gain and ensure it is as gradual as possible so the skin can stretch at a steady rate. Along with hydration, you can help to avoid stretch marks by using a brush or wash cloth to massage the areas where you have noticed stretch marks or want to prevent them occurring to increase circulation to the area. Include foods rich in zinc in your diet such as nuts and fish as well as those high in vitamins A, C and D like carrots, citrus fruits and milk and those foods rich in protein such as eggs. Avocados are especially good. Be sure to moisturize your skin for the whole of the pregnancy. Healing Natural Oils has formulated a product known as H-Stretch Marks made from pure essential oils which is 100% safe to use during pregnancy and while nursing to help prevent and eliminate stretch marks.

If you know what skin problems you can expect during pregnancy, they will not come as such a surprise and you will be prepared.

There is much to consider.

Manufacturers of sanitary pads and tampons are not legally required to provide the ingredients in their products. They do not have to list any chemicals used in the manufacturing process. In the search for ultimate “protection”, manufacturers have not always protected the user from the product itself.

Sanitary products are used to absorb a waste product from females but what in turn are women absorbing from their feminine hygiene items and right back into their blood stream? The vaginal area is especially absorbent and vulnerable.

Some sanitary products are not made from cotton but from rayon, viscose and cellulose wood fluff pulp. These are all tree-derived materials made up of fibers.

Synthetic tampons and pads contain dioxin and chlorine disinfection byproducts.

Sanitary pads (along with panty liners and nursing pads) are made from 90% plastic which is derived from crude oil.

The use of synthetic fibers and toxic chemicals can lead to allergic reactions when in contact with delicate tissue.

Tampons can create the ideal conditions for bacteria growth and can even lead to toxic shock syndrome or TSS which is a potentially life threatening condition.

What are the alternatives?

Eco-friendly and safer sanitary napkins are available that are advertised as 100% safe with no chemicals. The materials used are natural and the product is biodegradable. They also come with a negative ion tape embedded which is said to release a high concentration of negative ions, proven effective in killing bacteria. Such products are available from http://safe-intimate-care.com/

Natracare is a company that makes and sells all organic feminine care products such as tampons, night time pads, regular pads, pantyliner, maternity pads and nursing pads. These feminine products do come in all different sizes and are made using 100% cotton and the cotton isn’t dyed or bleached. The cotton is cleaned by using all natural hydrogen peroxide. Natracare feminine products are also very affordable (costing around five to six dollars per product). They are also very absorbent, keeping you dry and smelling fresh all day long. These products are available from http://www.ediblenature.com/

Another range of products is made from pure organic cotton. Organic cotton is made without the use of toxic fungicides, pesticides, herbicides, synthetic fertilizers and all those other baddies that we need to worry about. The good news about organic cotton is that it is not “Big Business” so when you support companies that use organic cotton in their production, you are helping to support the family farms that grow organic cotton. It is said that once you change to pure cotton feminine products, you will never want to go back to the old synthetic ones. They will feel so much more comfortable against the skin, allowing it to breathe; they are compatible with your body’s pH; they are hypoallergenic; and they have a natural absorbency. These products are available from www.mercola.com.

A product that is completely different to the conventional pads and tampons is the Mooncup (or MCUK as it is known in the US). The Mooncup is described as smarter sanitary protection and is a reusable menstrual cup, around two inches long and made from soft medical grade silicone. It is worn internally (a lot lower than a tampon) but, while tampons and pads absorb menstrual fluid, the Mooncup collects it. This means it doesn’t cause dryness or irritation, and also that it collects far more (three times as much as a ‘super-absorbent’ tampon). Because the Mooncup is reusable, you only need one so it saves you money and helps the environment, too. The initial cost is obviously higher than buying a few packs of tampons but it will pay for itself over and over again. The people at Mooncup believe it has the potential to greatly improve women’s experience of their periods, as well as reducing the environmental damage caused by the manufacture and disposal of throwaway sanitary protection. Made from soft medical grade silicone, the Mooncup is latex-free and contains no dyes, BPA, toxins or bleaches. Such products are available from http://www.mooncup.co.uk/

However, if you decide to continue using conventional feminine hygiene products, there are certain steps you can take to limit the risks:

-  Choose lower absorbency tampons over super absorbent types.

-  Don’t just use tampons during a period but alternate with sanitary pads or mini pads where possible.

-  Use an overnight sanitary pad at night time instead of inserting a tampon.

-  Avoid tampons that come with a plastic applicator as these can scratch your vaginal lining.

-  Do not be tempted to use a tampon between periods.

-  Always change tampons at frequently as possible (at least every 4 to 6 hours).

Safer to go green or change to more natural products while staying away from the conventional, harmful and unhealthy ones.

Stress making you reach for the bottle?

Many behaviors that increase in times of stress are actually very negative. These could be taking drugs, sleeping pills or pain medication; turning to alcohol; taking up or increasing a smoking habit; overeating or just as harmful under eating; withdrawing from friends, family and activities; sleeping too much or sleeping badly (insomnia); taking out your stress on others; procrastinating; or escaping by lying on the couch for hours watching TV. These habits are not going to help but will actually make the stress worse.

Stuck in traffic?

Commuters who regularly get stuck in traffic jams when driving can experience as much as a 64% hike in their general stress levels. One way to cope is to keep repeating a calming mantra to yourself – perhaps a bit like saying a prayer or reciting the rosary. Adapt what you say to your own particular spiritual or religious beliefs. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station or enjoy some alone time.

Feeling particularly miserable?

Laughter is a great way to cure the blues. If you cannot get together with friends who you know will make you laugh, then watch a comedy movie or a stand up comic that you enjoy to get the laughter going and to release a whole host of hormones and chemicals that can only have a positive effect on your misery. Your stress will be reduced, your blood pressure will drop, your immune system will be boosted and most of all your depression will be lifted. You also need to learn to laugh at yourself for additional benefits.

Are you pregnant and stressed?

All the more reason to find a solution for that stress because babies who are born to stressed mothers can arrive earlier than they should and could be underweight.

And once your baby is born?

Babies however young can be very perceptive to emotional displays by their mothers and could be emotionally affected for years to come. Be aware of this and try to keep the environment stress-free for both you and your baby. Perfectionism is a major source of avoidable stress especially when you are a new mom. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself at this, and other times, and learn to be okay with “good enough.”

How to ease the stress?

-  Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate. For example, learn how to say “no” by knowing your limits and stick to them; avoid people who stress you out; take control of your environment; avoid controversial topics such as religion or politics if you get upset over them; pare down your to-do list by distinguishing between the “shoulds” and the “musts.”

-  Copy the British and enjoy a soothing cup of tea whenever the need arises. Even better is to follow the South African habit of brewing a cup of Rooibos tea which is widely used to enhance a feeling of well being while supporting the immune system and combating stress.

-  Another stress reliever is to take up a repetitive task at such times – go out into the garden and start digging over the flower beds; pull up all those weeds; take the time to sit quietly and do some knitting; or say over and over again “I want to feel calm”.

-  If you have the opportunity of getting into some warm water (a pool or a jacuzi or even the ocean) do this and just float in the water. This ignites the body’s relaxation responses while helping to lower the stress hormone levels. If you are warm, relaxed and floating, you will soon feel better.

-  You can control your stress levels with relaxation techniques that evoke the body’s relaxation response, a state of restfulness that is the opposite of the stress response. Exercising regularly is another key way to reduce and prevent the effects of stress. Make time for at least 30 minutes of exercise, three times per week.

-  In addition, eat a healthy diet as a well nourished body is better prepared to cope with stress.  At the same time, reduce caffeine and sugar.

Finally, get enough sleep because good, regular sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Not everyone is aware of the term anal fissures but if you have ever had this condition, you will remember the pain you suffered which can feel as a bad a sharp knife in the anal area. Some people describe the pain as like passing razor blades or broken glass. There may also be some bright red blood visible on the toilet paper. The pain can even continue for several minutes after a bowel movement.

While there are many medical conditions that can cause anal pain, an anal fissure is usually as a result of constipation where the strain of passing hard stools can cause small tears in the skin of the anus. The anal opening was never meant to accommodate large, hard stools.  These can easily tear the anal canal, resulting in anal fissures as well as hemorrhoids. More rarely, anal fissures can be due to anal sex or the probing of foreign objects into the rectum. 

Once you realize what the problem is, you can usually treat the fissures at home by easing the pain and keeping bowel movements soft whilst the healing process takes place. However, if constipation was the cause and it continues, then it becomes very difficult for the fissures to heal. With a chronic anal fissure, the walls of the small tear can become thickened.

It is the thought of “the pain to follow’ that will make many put off passing a stool when they need to, particularly in the case of children. Of course “putting off” only compounds the problem.

Anal fissures are very common in pregnancy as well as after the birth of a baby. When you are pregnant, a hard bowel movement or any stress to the inner wall of the anus can cause a tear in the inner tissue and when you are giving birth, the incredible pushing involved can lead to anal fissures.

With anal fissures, first and foremost is the necessity to make sure that stools are as soft as possible to ensure a “smooth passage” and this can be done by:

1. Taking a mild laxative for a short time (which should be either a bulk forming laxative or one that softens the stool).

2. Taking care not to suffer from diarrhea because watery stools can be as harmful as hard stools because they soften the tissue around the rectum causing it to become a painful sore.

3. Changing to a high bulk diet with fruit, vegetables and whole grain cereals such as brown rice, bread and pasta as this provides fiber in your diet. You can even add bran or other fiber supplements to your diet. Other good sources of fiber include: sesame seeds, hemp seeds, oatmeal as well as pistachios, pecan and all other varieties of raw nuts.

4. Drinking at least 8 glasses of filtered water daily as some of this liquid will be passed out in the gut and help to soften the stools.

5. Avoiding alcoholic drinks as they can be dehydrating.

6. Protecting your anal canal by lubricating it before each bowel movement by inserting some petroleum jelly into the rectum.

7. Going to the toilet as soon as you feel the need, as putting off this action may cause bigger and harder stools to form which would be even more difficult to pass.

8. Keeping the area clean by using fragrant-free baby wipes after every bowel movement.

9. Using ice packs to relieve discomfort.

10. Sitting in bowl of warm water (you can add salt to the water) to soothe and relax the area several times a day.

11. Keeping the area dry. With every shower or bowel movement, gently pat dry.

12. Treating the area with a natural essential oils formula from Healing Natural Oils to treat the symptoms of anal fissures and aid the healing process. H-Fissures will also reduce swelling and eliminate the other symptoms of itching and pain.

Once you have constipation under control, any small anal fissures should heal on their own while more stubborn anal fissures may need extra care and attention.

In severe or neglected cases, there are other options:

-  An injection of botox temporarily paralyses part of the anal internal muscle (sphincter), reduces spasm and thereby decreases the pressure on the anus. The blood flow then improves and healing can take place.

-  Surgery is the other option as sometimes a muscle spasm or scarring can interfere with the healing process. Such surgery is a minor operation usually carried out on an outpatient basis. The fissures are removed together with any underlying scar tissue. A small portion of the anal muscle is also removed to prevent spasms which helps the area to heal and rarely interferes with the control of bowel movements. Although healing takes place in a few weeks, the bleeding will disappear immediately and the pain within a few days.

The reason why a fissure can be so painful during and immediately following bowel movements is because the anus and anal canal are ringed with muscles to control the passage of the stool and to keep the anus tightly closed at other times. When those muscles expand, they stretch the fissure open. Once you have had anal fissures, you are more at risk in the future so some lifestyle changes should be made as a preventative, including keeping your weight down and taking regular exercise.

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The Romans, Greeks and ancient Egyptians all cultivated Fenugreek for its culinary and medicinal value and today this tender annual plant has come right back into fashion.

Along with all the antioxidants, fenugreek seeds have been found to contain protein, vitamin C, niacin, potassium, and diosgenin (which is a compound that has properties similar to estrogen) while other active constituents include alkaloids, lysine and L-tryptophan plus the steroidal saponins (diosgenin, yamogenin, tigogenin, and neotigogenin).

The health benefits of fenugreek are many:

Diabetes – fenugreek seed has been found to reduce fasting blood sugar levels and improve glucose tolerance in patients with both types 1 and type 2 diabetes.

Healthy cholesterol – fenugreek seed has also been shown to significantly improve blood cholesterol levels including serum total cholesterol, LDL and VLDL cholesterol and triglycerides.

Sexual health – fenugreek has long been understood to increase libido as the seeds are rich in diogenin, a substance that mimics the activity of estrogen.

Digestion – When eaten, fenugreek seeds release mucilage, creating a soothing effect on the digestive organs, reducing gastric inflammation, reflux, flatulence and heartburn.

Skin inflammation – fenugreek is an effective topical treatment for skin problems such as abscesses, boils, burns, eczema and gout. Make a poultice of crshed seed warmed in water and apply.

Childbirth and lactation – fenugreek has long been believed to stimulate uterine contractions, speeding up and easing childbirth while also boosting milk production in nursing mothers.

Coughs, fever and flu symptoms – fenugreek has traditionally been used to ease coughing, reduce fever and relieve the accompanying flu symptoms.  The seeds are combined with honey and lemon to make a soothing tea.

Menopause symptoms – fenugreek has natural estrogens making it effective in treating the symptoms of menopause such as hot flashes, anxiety and insomnia.

Cancer – Some studies have suggested that diogenin, found in fenugreek, may have anti-carcinogenic properties.

Fiber – with its rich fiber content, fenugreek is very useful in treating constipation (helping  to avoid anal fissures and hemorrhoids) while acting as a preventive against cardiovascular disease.

Chapped lips – powdered seeds when mixed with petroleum jelly will soothe.

Fenugreek tea is made by grinding the seed and stirring 1 teaspoonful into a cup of boiling water and steeping until pleasantly warm. Sip slowly.

Fenugreek in the kitchen and the garden:

-  You can buy the seed from health shops or online and it can be grown indoors on trays or sprouted.

-  Plant outside in the summer straight into the ground and thin the seedlings to about 2 inches apart as fenugreek is difficult to transplant. The plants like a sunny position with a fertile, well drained soil.

-  Pick the leaves as required. The sprouts can be used in salads or for juicing. When the plant is a little older, cook as a vegetable with spinach or beans. It is especially tasty when added to curry dishes.

-  Harvest the seeds when they ripen. Use for your next crop or roasted and crushed to use in curries.

-  Fenugreek is great to plant as a green crop for those depleted soil areas in the garden and once they have reached maturity, dig the whole plants into the ground.

-  Good as a companion plant for tomatoes, beans, lettuce, squashes and cucumbers, helping to keep insects away.

Along with other powerful herbs and spices, such as cumin, turmeric, cinnamon, black pepper and cayenne pepper, fenugreek is a culinary spice that contributes a wealth of health benefits and can be safely consumed in moderate amounts by adding to food, making your own teas or taken in the form of supplements.

While occasional bouts of heartburn are common, if you have repeated heartburn or find you are having to take antacids daily, it would be wise to seek your doctor’s advice. Heartburn affects an estimated 20% of people at least once a week. While an occasional heartburn episode may be common, some people have heartburn frequently.

And it is this frequent and persistent heartburn that may be a symptom of a more serious condition. This is gasto-oesophageal reflux disease or GERD. It is the chronic regurgitation of acid from the stomach into the lower oesophagus.

Symptoms of GERD include:

- Heartburn
- Chest pain, especially while lying down at night
- A sour taste in the mouth
- Coughing, wheezing, hoarseness or a sore throat
- Regurgitation of food or liquid

Hearburn may be caused by triggers in your diet and keeping a food diary may help you identify problem food. Those that are common culprits include:

- Citrus fruits
- Chocolate
- Peppermint
- Spearmint
- Tomatoes
- Raw onions
- Garlic
- Black pepper
- Vinegar
- Fatty foods
- Spicy foods
- Coffee
- Citrus juice
- Carbonated beverages
- Alcoholic beverages

Other ways to improve the situation are:

- Eating your last meal at least two to three hours before bedtime.

- Eating smaller portion sizes and taking time to eat while chewing

- Reducing stress as this can be a contributing factor, even if indirectly, because stress disrupts our normal routine. Stress may also slow down the emptying function of the stomach and increase the likelihood of hearburn.

- Quitting smoking because nicotine can weaken the lower esophageal sphincter, a band of muscle at the end of the esophagus, that closes off the esophagus and prevents the acidic stomach contents from entering the esophagus.

- Using chewable DGL (deglycyrrhizinated licorice) which is a natural remedy for heartburn.

- Using the juice from the aloe vera plant which can help to soothe an irritated esophagus and has a long history of use in Europe as a natural home remedy to relive heartburn. Take a 1/4 cup of aloe vera juice (adults) approximately 20 minutes before a meal. But only gel or juice preparations specifically for internal use should be used.

If the heartburn seems worse or different from normal – especially if occurring during physical activity or accompanied by shortness of breath, sweating, dizziness, nausea or pain radiating into your shoulder and arm – get emergency help immediately as such signs and symptoms may indicate a heart attack and not your usual heartburn.

Chest pain can also be caused by:

- A muscle spasm in your oesophagus.

- A gallbladder attack as the pain from such an attack can also spread to your chest with noticeable nausea and perhaps accompanied by an intense, steady ache in the upper middle or upper right abdomen – especially after a fatty meal. The pain may shift to your shoulders, neck or arms.

The warning signs and symptoms of possible heart problems:

- Sudden pressure, tightening, squeezing or crushing pain in the centre of the chest that lasts more than a few minutes.
- Pain spreading to the back, neck, jaw, shoulders or arms – especially the left arm.
- Chest discomfort accompanied by shortness of breath, sweating, dizziness or nausea.
- Pressure or tightness in the chest during physical activity or when you’re under emotional stress.

Obviously if you have had a heart attack before, have existing heart disease, are diabetic or a smoker, overweight or obese or have high cholesterol, it becomes even more urgent to seek a proper diagnosis and prompt attention when such symptoms occur over and above the normal heartburn.

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It is that time of the year again when sneezing and hay fever can really spoil your enjoyment of life especially when you want to be out in the great outdoors and enjoying the warmer weather and the wonderful health benefits of sunlight. The good news is that you can turn to natural remedies – you don’t have to take those pharmaceutical drugs that just fill you with toxins and make you drowsy too.

Here are some 8 different ways you can try:

1. Use an all natural salt water nasal spray daily to relieve those irritating symptoms. Such a spray works by helping to wash pollen out of the nose so that the itching and irritating is reduced. Salt is well known for relieving inflammation where it occurs in the upper respiratory tract. If you can relieve the inflammation, you can ease those symptoms of allergies such as asthma and hay fever.

2. Healing herbs when taken as tincture or tea can successfully treat those hay fever symptoms. If possible look for such a healing herb product that includes a combination of nettle, chamomile and elderberry. With their anti-allergic and anti-inflammatory properties, you will find this to be an effective solution to those sneezes and wheezes.

3. Sometimes just a simple pollen barrier is sufficient to do the job. Use a natural and sticky barrier cream which is applied around the nostrils several times a day to form a first line of defence against pollen, trapping those particles and stopping them dead in their tracks by as much as 75%.

4. Personal air filters are another natural way to stop the pollen and other allergens before they can get into the nose. Tiny plugs worn in the nostrils filter out the harmful pollen and mold spores from the air as you breathe in and can be ordered online.

5. Homeopathic remedies are a great way to treat hay fever symptoms and there are many different ones available for you to use. They can be especially useful if you are pregnant, providing a safe alternative to pharmaceutical antihistamines. You can buy such homeopathic remedies from your local health store, online or consult an homeopath for a tailor made solution.

6. Infrared light is another method that might interest you. This is where nasal probes are placed in the nostrils three times a day for two weeks. Doddmed.com is the online company that provides these probes and they say that this product can reduce sneezing, runny noses and watery eyes significantly.

7. Acupuncture is a well known method for relieving the symptoms of so many different conditions and now you can add hay fever symptoms to the list. Regular acupuncture treatment can reduce the stuffiness, runny noses, itching and sneezing that so many suffer from when they are allergic to pollen and other hay fever causes. While an initial treatment may give instant relief to the symptoms, some will need up to six treatments for optimum benefits.

8. Did you know that the gut is the second brain for your body and that having the right balance of gut flora and fauna is essential for your immune system and of course your general health well being. A good quality probiotic can work wonders in achieving balance in your gut and reducing the likelihood of allergies. While it can be helpful to take one every day during the hay fever season, daily use throughout the year can lead to optimum health on every level.

Hay fever invariably includes some or all of these symptoms: sneezing; runny or blocked nose; itchy, red or blocked nose; itchy throat, mouth and ears; symptoms that occur for 4 weeks or longer; symptoms that are most noticeably between the months of March and August; less symptoms when you stay indoors; symptoms aggravated on hot, humid and windy days; and symptoms that improve on rainy days.

If this is your problem, think seriously about how you can turn to a more natural way to treat your condition and your symptoms so that you can enjoy these coming summer months to the full.

Here is why:

1. Just drinking 1 diet soda daily increases the risk of going into labor before the 37th week by as much as 38% while drinking 4 or more diet sodas daily increases the risk of premature birth by a massive 78%.

2. There is a major concern about pregnant women ingesting aspartame during pregnancy because of damage to certain areas of the brain. This potential brain damage includes the parts of the brain involved in complex learning and hormone control.

3. Aspartame and other artificial sweeteners taken in pregnancy have been linked to birth defects.

Additional health risks to the pregnant mother and everyone else include:

4. Headaches and migraines; problems with vision.

5. Nausea and abdominal pains.

6. Fatigue because aspartame blocks sufficient glucose entry into brain, leading to  insomnia; fibromyalgia.

7. Cancer.

8. Anxiety attacks and depression; emotional disorders.

9. Asthma/chest tightness; epilepsy/seizures; Parkinson’s disease.

10. Memory loss; Alzheimer’s disease.

And yet people still continue to drink diet sodas and all sorts of foods with aspartame and artificial sweeteners as food additives in spite of all the warnings that have been much publicized.

Artificial means what it says – artificial: not real; man made; not a food but a chemical.

In a recent newsletter, Dr Joseph Mercola says:

Those who defend aspartame argue that phenylalanine and aspartic acid are a harmless and natural part of your diet. Indeed, both of these amino acids can be found in most of the protein foods you eat.  However, phenylalanine and aspartic acid  can only be considered natural and harmless when they are consumed in combination with other amino acids in the correct ratios and not as isolated amino acids.

When they are consumed as free amino acids not part of food, they enter your central nervous system in abnormally high concentrations, causing excessive firing of brain neurons and potential cell death. This concept has been termed ”excitotoxicity” by Dr. Russell Blaylock, a prominent neurosurgeon.

Here are some other interesting facts about aspartame in the US that you should know:

- One out of every four complaints to the FDA is about aspartame.

- Approval of aspartame was the “most contested” in FDA history.

- Aspartame is added to over 6000 known products.

- Taking it off the market would have a huge impact financially on the food industry while controversially, the health problems caused by this food additive adds revenue to the medical establishment, drug manufactures and “cure disease” charities.

- NutraSweet, Equal, Spoonful, and Equal-Measure are some of the different trade names given to artificial sweeteners – they are all aspartame plus they are all excitotoxins.

For those who do not know, an excitotoxin is a toxic molecule that stimulates nerve cells so much that they are damaged or killed. Domoic acid * and glutamate * are examples of excitotoxins.

Source – http://antoine.frostburg.edu/chem/senese/101/environmental/glossary.shtml

However, the main reason for iron deficiency anemia is because of chronic internal bleeding, especially in the elderly.

Foods rich in iron are:

-  Meat (especially liver)
-  Fish
-  Poultry
-  Eggs
-  Legumes such as peas and beans
-  Potatoes
-  Rice

The iron in these foods will better absorbed when taken with citrus juice.

We all know about Popeye and his spinach but it turns out that spinach is no richer in iron than anyother leafy green vegetable and it must be eaten raw.  For over sixty years spinach was considered a food that was extraordinarily high in iron with Popeye as the cartoon character eating up his spinach, every time danger threatened, to give him muscles of iron. It took a long time for news of an original error in calculating the iron in spinach (it was said that spinach had 10 times the iron over other green vegetables) to filter through to people as it had to travel through medical journals and there was the small distraction of  World War II.

Iron deficiency anemia usually refers to a condition in which your blood has a lower than normal number of red blood cells which carry oxygen and remove carbon dioxide. Iron is necessary for the production of hemoglobin. If you do not have enough stored iron, your body makes fewer red blood cells and those red blood cells it does make will have less hemoglobin than normal. With many people, iron deficiency is mostly caused by long term blood loss.

The reasons for this can be:

-  Heavy menstrual periods

-  Peptic ulcer disease

-  Colon and uterine cancer as well as cancerous tumors

-  Lesions or injuries to the gastrointestinal tract, particularly the colon

The problem with iron deficiency is that the symptoms can come on so gradually that they may not be noticed.

The major symptom is fatigue but other symptoms include:

-  Pale skin and gums
-  Pale nail beds and eyelid linings
-  More rapid and noticeable heartbeat if anemia is severe
-  Irritability
-  Weakness
-  Shortness of breath
-  Headaches
-  Low blood pressure (particularly when going from lying down or sitting to standing up)
-  A sore tongue
-  Brittle nails
-  Unusual food cravings
-  Decreased appetite (particularly in children)

The good news is that iron-deficiency anemia can usually be successfully treated but such treatment may depend on the cause and severity of the condition because sometimes the underlying cause will need treatment too. The condition cannot be treated by diet alone. Help is needed in bringing back the levels of iron to normal.

In severe cases, it may be necessary for hospitalization, blood transfusions, iron injections or intravenous iron therapy.

When the deficiency is less severe, treatment is with an oral iron supplement such as ferrous sulfate taken 3 times per day will do the trick. Some people have an intolerance to oral supplements and then intravenous iron can be given. The elderly may respond more slowly to iron replacement therapy while the young have a more rapid response.

If you are concerned that you or a member of your family could be iron deficient, speak to your doctor about being tested.

We all need folic acid every day to help our bodies make new cells – new cells for our skin, our hair, our nails and of of course all the other parties of our body. Folic acid is a type of vitamin B – it is very essential to us all to lead a healthy life.

Most people become aware of the benefits of folic acid only when a woman in their family is pregnant because folic acid and a healthy pregnancy go together and these days new moms-to-be are well educated on the importance of folic acid.

It is a great energy booster and also increases the production of the red blood cells. Food that is rich in folic acid provides adequate amounts of folic acid to counteract our vitamin deficiencies and the problems related to it. With no side effects, folic acids is a particularly safe substance to consume for health benefits in pregnancy. Important in the metabolism of protein and the prevention of anemia, folic acid is very essential for pregnant women to prevent many severe medical conditions including spina bifida or split spine, which is a severe spinal chord disease found in infants.

Foods rich in folic acid are found in 4 of the main food groups

Meat – liver, chicken giblets, kidney and egg yolk

Legumes – dried beans, lentils, split peas, soya poducts, almonds and other nuts

Starches – wholegrain breads, wheat flour, potatoes and sweet potato

Fruit and Vegetables – spinach, beetroot, brussel sprouts, broccoli, cabbage, asparagus, banana, oranges and peaches

Here are some important points to remember about folic acid:

- Fruit and vegetables should be eaten raw as much as possible as cooking can destroy folic acid

- Avoid alcohol in your diet as it can lead to a folic acid deficiency

- Pregnant women have much higher requirements for folic acid and should take folic acid supplements from the very beginning of their pregnancy and before becoming pregnant if planning to do so

- Unless you are pregnant or thinking of having a baby, you should be able to get all the folic acid you need by eating a varied and balanced diet

The symptoms of a folic acid deficiency include:

- Poor growth

- A smooth, red and painful tongue

- Stomach and intestinal problems such as diarrheea or constipation

- Poor or no appetite

- Fatigue and tiredness

Apart from being so important during pregnancy for preventing birth defects as well significantly maintaining the health of the mother and lowering the rate of recurring miscarriages, there are many benefits for us all:

-  Blood heath – folic acid regulates and increases the production of the red blood cells to prevent anemia – folic acid also stabilizes and regulates blood pressure levels by relaxing the blood vessels so as to reduce the risks of both high and low blood pressure

-  Mental health – folic acid helps retain memory and aids mental agility as we grow older and in addition, it is said that folic acid helps control the temper, while treating depression if taken with other vitamin B complex

-  Increases breast milk

-  Helps prevent Alzheimer’s disease

-  Takes care of our skin

-  Improves brain development and functioning

-  Prevents cancer

-  Improves fertility

-  Prevents eye diseases like macular degeneration

Several situations and conditions like alcohol abuse, a diet with poor nutritional value, liver disease, problems in digestive tract, kidney disease and the incorrect medication being prescribed can result in a folic acid or B9 vitamin deficiency.

To make sure you are not the victim of such a deficiency, keep a check on your folic acid levels while consuming foods rich in folic acid in sufficient quantities to guard against such problems.

The study appears in http://ehp03.niehs.nih.gov/article/fetchArticle.action?articleURI=info:doi/10.1289/ehp.1002727

The Health Ranger in his NaturalNewsletter has written even more about the various chemicals found in this study. Never one to mince his words, Mike Adams goes on to describe all the different “poisons” that were mentioned in the study and how we live in a toxic stew of synthetic chemicals.

http://www.naturalnews.com/031033_toxic_chemicals_pregnant_women.html#ixzz1BIQBPAz4

Below, please find The Health Ranger’s extremely helpful guideline (which I am repeating for you) on: Ten powerful ways to protect yourself from toxic chemicals

#1) Don’t put anything on your skin you wouldn’t eat! Avoid all mainstream consumer skin care, cosmetics and personal care products, period! Need soap? Try natural, organic brands like Dr Bronner’s, AnnMarie Gianni or Pangea Organics.

#2) Don’t eat foods made with chemicals you can’t pronounce. Read the ingredients labels. If the list of ingredients is too long and complex to figure out, it’s probably made more with chemicals than actual food.

#3) Don’t poison your body with over-the-counter drugs or prescription pharmaceuticals. If you do need to use medication for short-term emergency use, be sure to detoxify your liver afterwards.

#4) Detox your liver, kidneys and colon at least once a year. You can do this with a juice fast combined with detox supplements such as those offered by www.GlobalHealingCenter.com or www.BaselineNutritionals.com – (get professional guidance from a naturopath before fasting).

#5) Drink more water. Most people simply don’t consume enough water to effectively remove toxins from their bodies. If you don’t like water by itself, drink fresh vegetable juices such as celery or cucumber juice (which are actually structured water).

#6) Cleanse your body with parsley, alfalfa, red clover, chlorella or chlorophyll. All these substances can help cleanse your body and eliminate toxic substances that may be detrimental to your health.

#7) Don’t fill your home or apartment with products that off-gas toxic chemicals: Air fresheners, perfumed candles, particle board furniture, carpets, glues, etc.

#8) Don’t cook on non-stick cookware. These are the worst! Invest in quality copper-clad stainless steel pans and use those. They’ll last a lifetime and they don’t contaminate your body with chemicals. Don’t eat at restaurants that use non-stickcookware. (That’s just about every restaurant in the world, it seems…)

#9) Buy certified organic products. In the USA, the USDA Organic Seal is a trusted seal that genuinely indicates organic quality (both in foods and personal care products). Don’t be fooled by brand names that use the word “organics” in their name but aren’t really organic. For example, “Bob’s Organics” may or may not actually be organic. The Organic Consumers Association (www.OrganicConsumers.org) can keep you posted on what’s what.

#10) Get the cancer out of your laundry! Stop washing your clothes in toxic brand-name laundry detergents, and stop using brand-name fabric softeners or dryer sheets. Do you have any idea what chemicals are used in those products? The truth would astonish you.

With regard to #3, don’t forget there are Healing Natural Oils products available for many different conditions. Safe, gentle and completely natural.

I am sure you will learn something new from this list, as I did. It gives us the information we may need to take those further necessary steps to protect ourselves and our families – including those pregnant moms-to-be and their unborn babies.

What a novel way to cover up varicose veins!

You and the tattoo artist could be very innovative in designing tattoos especially for that purpose depending on where the varicose veins were situated and how much they showed up in the first place. There could be a serpent or a snake winding its way up in much the same way as the varicose vein itself or there could be a spider in a web for those spider veins. The possibilities are almost endless!

But enough joking about this rather serious subject.

I suffered from varicose veins myself which only appeared in my 3rd pregnancy and so of course I always blame my daughter for these! Back in the 1980s, there were not many options for removing varicose veins and I went down the stripping and removing route and had to wear support stockings for several weeks afterwards. It was quite a successful procedure as up until then I had endured some pain and discomfort and this all disappeared afterwards. But my legs were never the same again from an appearance point of view so I have to keep them tanned as much as possible as this definitely hides some of the evidence.

Apart from pregnancy, varicose veins tend to be inherited and become more prominent as you age.

The following reasons can aggravate the problem:

- Prolonged standing

- Obesity or a distended belly

- Straining because of chronic constipation, urinary retention from an enlarged prostate, a chronic cough or any other conditions that cause you to strain for long periods of time as all of these can cause an increase in the forces transmitted to the leg veins and possibly resulting in varicose veins

- Previous surgery or other trauma to the leg which can interrupt the normal blood flow channels

- Ageing as many older people can show degrees of varicose veins

So what options are there for those suffering from spider veins and varicose veins in 2010?

Varicose veins and spider veins are treated with lifestyle changes and medical treatments to relieve symptoms; prevent complications; and improve appearance. Some of these treatments are:

- Compression stockings are one option that put helpful pressure on your veins. The best kind to use are prescription-strength gradient compression hose, which offer the greatest amount of pressure. They are sold in medical supply and drug stores. You need to be fitted for them by someone who has been trained to do this.

- You have a natural option that works on both varicose veins and spider veins to reduce the swelling of the veins and improve the circulation so that gradually shrinkage of the veins will be complete. Formulated with pure essential oils, such a treatment is 100% safe for pregnant and nursing mothers too.  This safe and gentle option is very cost effective.

Then for spider veins and even smaller varicose veins, there is:

- Sclerotherapy which involves injecting a chemical inside the vein that obliterates it. More than one treatment may be necessary. There can be complications in certain cases and bandages may have to remain in place for up to 3 weeks with the wearing of compression stockings recommended for some time after treatment. Sclerotherapy works well and successfully for most patients with veins. It is estimated that as many as fifty to eighty percent of injected veins may be eliminated with each injection session.

- In some cases, laser treatments can effectively treat spider veins and smaller varicose veins. This technique sends very strong bursts of light through the skin onto the vein. This makes the vein slowly fade and disappear. Not all skin types and colors can be safely treated with lasers. No needles or incisions are used, but the heat from the laser can be quite painful. Cooling helps reduce the pain. Laser treatments last for 15 to 20 minutes. Generally 2 to 5 treatments are needed to remove spider veins in the legs but you can return to normal activity right after treatment.

For larger varicose veins there is:

- Endovascular laser therapy which is a new technique that uses a laser to destroy the vein. Usually performed in a doctor’s office, the procedure takes about 30 to 45 minutes. The small laser is passed into the vein with guidance from the ultrasound machine. The laser is then fired up and the entire vein is fibrosed. The laser is used on several different locations and the entire procedure is performed with some local anesthesia. With this procedure, recovery is rapid and involves minimal pain. Except for some mild bruising and a numbing sensation, no other side effects have been noted.

- Radiofrequency ablation is a similar technique to endovascular laser, but it uses heat to destroy the vein. The probe is placed in the vein under ultrasound and once in position, the vein is heated along the entire length. The procedure is performed under local anesthesia and takes about 30 minutes. It is also a relatively new procedure and so far, the short-term results have been excellent.

So if varicose veins and spider veins are a problem for you, investigate the different options to help you decide what is the best way forward. There is plenty of choice.

Progesterone is the material from which all other hormones are made. Primarily produced by the ovaries, it is also made in smaller amounts by the adrenal glands in both women and men, and by the testes in men.

Progesterone is a precursor to many other steroid hormones such as cortisol, testosterone and estrogen. It is often not realised that if the estrogens in your body are not properly balanced with the correct level of progesterone, a host of unwanted conditions may result.

The benefits of progesterone are numerous:

- In women, easing PMS and menopause symptoms are connected directly to hormone levels which if incorrect, can produce symptoms including bloating, cramping, weight gain, hot flashes, and mood swings. Taking natural progesterone can help to ease these symptoms, if not erase them entirely. In most cases, while estrogen levels drop dramatically during menopause, progesterone production drops even further so in order to treat those symptoms, you need to increase your progesterone, not your estrogen.

- Countering the symptoms of depression and improving your sex drive. Progesterone stabilizes blood sugar and stimulates the production of serotonin and other anti-stress hormones, so natural progesterone can help to control mood swings and alleviate anxiety and tension. It is a natural anti-depressant which has provided help to thousands of people who suffer from the symptoms of depression, anxiety and other emotional disorders.

- It can have a positive effect on the circulatory system.

- It can even help you to lose weight. Its ability to stabilize blood sugar makes progesterone helpful for losing weight. When your blood sugar is low, you have cravings and usually for sweet foods. Once blood sugar levels are stabilized those cravings are eliminated, making it easier to follow healthy eating patterns. Also progesterone acts as a natural diuretic, allowing your body to eliminate excess water and prevent water weight gain.

- Natural progesterone is also your heart’s best friend as it normalizes blood clotting to prevent strokes, increases the body’s ability to burn harmful fat and as a diuretic, it helps to lower high blood pressure.   All of this promotes a healthy circulatory system, which in turn feeds the rest of the body to improve overall health.

- Natural progesterone helps to provide ideal conditions for pregnancy as it can assist with embryo implantation and help to maintain a healthy pregnancy. Many miscarriages actually occur when the body cannot maintain an optimum progesterone level.

- It has been known to help with conditions such as endometriosis and ovarian cysts which may occur as a result of estrogen dominance, as it balances both the progesterone and estrogen levels in a woman’s body.

Natural progesterone can be used by both pre- and post-menopausal women, as well as men, as it is beneficial for maintaining prostrate health.

If you are interested in maintaining or increasing your own progesterone levels for optimum health benefits, find out more about the good quality natural progesterone creams available for those whose bodies do not produce enough on their own and derive the maximum health benefits you can.

From your point of view, good nutrition is essential for normal organ development and functioning; normal reproduction growth and maintenance; for optimum activity level and working efficiency; to fight infection and disease; and for the repair of any damage or injury to the body. To this end you need essential nutrients (with carbohydrates, fats, protein, vitamins, minerals and water) and calories.

A suggested daily diet as set out below will supply the 2000 to 3000 calories needed per day to ensure a healthy baby.

• 2/3 helpings of meat, fish, nuts, legumes or tofu
• 2/3 helpings of dairy – milk, eggs, yogurt or cheese
• At least 2 helpings of green vegetables and 1 of yellow (in fact there is no limit to the amount of vegetables cooked or raw – the more the better).
• 3 helpings of fruit
• 3 helpings of whole grain breads, cereals or other high-complex carbohydrates
• 6 to 8 glasses of clean, filtered water (not bottled)

Protein is very important and you should get 80 to 100 grams of protein per day. If you follow a vegetarian or vegan diet, you will need to find suitable substitutes for the normal meat, dairy and eggs that we eat for their protein value. It can sometimes be quite difficult for vegetarians to get all the protein they need to increase their blood supply during pregnancy. It does take extra attention to your diet. Making sure you have sufficient protein in pregnancy can prevent the complications of pregnancy such as preeclampsia (metabolic toxaemia of late pregnancy). Calcium is also said to be important to reduce the incidence of preeclampsia.

Folic acid (a B vitamin) is essential to prevent neural tube birth defects such as spina bifida. 400 micrograms is the recommended dose which is found in whole grain breads, citrus fruits and dark green leafy vegetables. Root vegetables, whole grains, wheat germ, kidney and white beans, salmon, orange juice, avocado and milk are all important sources of folic acid too.

Vitamins are found in fruit and vegetables, particular those of a leafy dark green variety, citrus and berries. You cannot go far wrong if you include as many different colors of fruit and vegetables as possible. Vitamin A and C are important to fight infection, boost the immune system, for assisting cell structure and preventing placental detachment.

Zinc (which is found in the seeds of pumpkin, squash, sunflower as well as seafood, organ meats, mushrooms, brewer’s yeast,  eggs, wheat germ, turkey and other meat) helps in boosting the immune system while improving the birth weight of your baby as well as fetal development itself.

If you can get all the vitamins and minerals you need for the sake of your pregnancy, and your baby, from the natural sources of food, this is so much better than having to resort to supplements. Stick to a variety of the good healthy natural food (organic and free range whenever possible) and avoid the processed and sweet foods that you know are not healthy for you.

Of course we all know about pregnancy cravings – it is the stuff of romantic comedies! Although it is usually regarded as a joke, cravings for healthy foods can actually indicate a need or a deficiency in the diet. So it is fine to support cravings for the good stuff but be wary of cravings for the really weird! It might even indicate an unusual condition and you should chat to your doctor about this.

What about caffeine you might ask? Although caffeine is one of the most loved stimulants in America, if you are pregnant it must be cut down. Caffeine is a stimulant and a diuretic so that it increases your blood pressure and heart rate as well as your urination. Caffeine crosses the placenta to your baby so although you may be able to handle the caffeine, your baby will not. So stick to a moderate intake of caffeine while you are pregnancy – that is less than 300 mg per day.

Just for your interest, a Starbucks Grande Coffee has 400 mg of caffeine so that is already well over the maximum dose.

So you are going to eat healthily for the benefit of both of you. You can expect to gain 25 to 35 pounds during your pregnancy although it is normal to gain less if you start out overweight and more if you are expecting more than one baby or you were underweight when you became pregnant. Sometimes in the first trimester, it is difficult to keep up with you daily eating pattern because of morning sickness or nausea.

This is roughly how those 25 to 35 pounds add up:

• 7.5 pounds average baby’s weight

• 7 pounds extra stored protein, fat, and other nutrients

• 4 pounds extra blood

• 4 pounds other extra body fluids

• 2 pounds breast enlargement

• 2 pounds enlargement of your uterus

• 2 pounds amniotic fluid surrounding your baby

• 1.5 pounds the placenta

Remember that the link between what you consume and the health of your baby remains 100% important throughout your pregnancy.

Firstly, bananas contain three natural sugars – sucrose, fructose and glucose combined with fibre so that instantly a banana will give you a sustained and substantial boost of energy. And two bananas are even better than one as studies have shown that they provide enough energy for a strenuous workout for up to an hour and a half. Just what a top tennis player needs.

But that is not all.

Bananas also have health benefits to help us overcome or even prevent certain conditions. You can’t go far wrong with adding a banana to your diet on a daily basis. The good thing is that they are easily available and most children will enjoy a banana.

Here are some of the other good things that bananas can do for us:

Anaemia – bananas are high in iron content and they stimulate the production of haemoglobin in the blood.

Blood Pressure – bananas are very high in potassium while being low in salt. This provides the perfect combination to prevent high blood pressure.

Brain Power – studies have pointed to bananas helping students to boost their learning abilities through increasing their alertness.

Constipation and Diarrhea – as they are high in fibre, bananas can help restore normal bowel action as they normalize colonic functions in the large intestine to absorb large amounts of water for proper bowel movements.

Depression – a survey amongst people suffering from depression resulted in a positive yes for bananas as many of those surveyed said they felt much better after eating a banana. Bananas do contain tryptophan which is a type of protein that the body converts into serotin which is known to be mood enhancing.

Healthy bones – bananas help increase our body’s ability to absorb calcium which is so vital for healthy bones.

Heartburn – bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. Pregnant women are very prone to heartburn so this is a safe and easy remedy for them. Plus eating a banana between meals will help them to avoid morning sickness too. It will help to keep blood sugar levels up.

Menstrual problems – I don’t know how easy this would be to get hold of but cooked banana flour eaten with curd is considered an effective medicine for menstrual problems such as period pains and/or excessive bleeding. Banana flour is made from the starchy plantain. It is sometimes used for a food for invalids as it is starchy, filling and nutritious. It can be combined with regular flour when a starchy product is desired. PMS can also be helped by just eating a banana because of the vitamin B6 it contains. This regulates blood glucose levels, and in turn affecting your mood.

Mosquito Bites – a useful home remedy is to rub a mosquito bite with the inside of a banana skin for an instant reduction in swelling and irritation.

Nerves – bananas are high in those B vitamins which in turn will help to calm the nerves.

Smoking – are you trying to give up smoking? Bananas contain vitamin B6 and B12 as well as potassium and magnesium which are all substances that help the body recover from the effects of nicotine withdrawal.

Stress - we all suffer from stress to some degree and bananas are high in potassium which helps normalise the heartbeat while regulating the body’s water balance. Bananas will redress any imbalances.

Ulcers – if you are suffering from this painful condition, include bananas in your diet for their soft texture and smoothness. They will also neutralise over-acidity while reducing irritation by coating the lining of your stomach.

Warts - there are lots of home remedies for treating warts. But here is another one! Place a piece of banana skin on your wart, with the yellow side out and secure the skin in place with a plaster or surgical tape! Keep replacing until the wart has disappeared.

In the traditional medicine of India and the ancient Persia (now known as Iran), the banana was regarded as nature’s secret of perpetual youth. Today, you can think of the banana as an easily portable “snack on the run” complete with its own packaging plus numerous health benefits.

Mary P. Galea, BAppSci (Physio), BA, PhD, Professor of Clinical Physiotherapy in the School of Physiotherapy at the University of Melbourne, Victoria, Australia, and one of the authors of this study says: “Giving birth involves many changes in a woman’s physical, emotional and social health. A group exercise program led by a physical therapist, who is an expert in improving and restoring motion to people’s daily lives, can help mothers who may be at risk for PND improve their well-being and enable them to better care for their children.”

The trial involved 161 new moms. 62 took 1 hour of exercise once a week for 8 weeks with their babies, facilitated by a women’s health physical therapist and combined with 30 minutes of parenting education delivered by health care professionals. 73 new moms received only the same written educational materials while 26 new moms received nothing.

The mother and baby group revealed a significant improvement in well-being scores and depressive symptoms compared to the other 2 groups at 8 weeks and this score was maintained even 4 weeks after completion of the program.

“This program can reduce the risk of postnatal depression and women who are referred to such a program will have less chance of developing the illness,” study lead author Prof Mary Galea said. “It is important that mothers exercise and exercise safely, but it is a bit hard for them to go to a gym because it is not the right environment.”

Postnatal depression affects up to 13% of mothers, mostly commencing in the first three months. Prof Galea said pelvic floor exercises, as well as ways for mums to safely pick up babies, were important exercises. Sharing the program with other mums was also a huge psychological boost while Involving newborns through such things as baby massage is also important to build up a maternal bond.

So NEW moms – go ahead and sweat, stretch and walk away the risk of baby blues through exercise classes with your babies.

Research has shown how helpful this can be. Get involved in a pre-organised program like Stollerfit which is useful for overcoming a lack of motivation. Remember that a new mom suffering from postpartum depression has a lack of motivation. To know that someone is ready for you and your baby to be involved is a mental motivation that will help keep you going on the days that seem too much to bear.

Your new baby will benefit from your exercise program as well as it is a truly wonderful way for your baby to get out and experience all the world has to offer. The sights, sounds and smells of the great outdoors will be very stimulating for your baby. And who knows, both you and your baby may make some new friends while you are exercising and showing him off.

Even if you cannot join a specialist program, you can get a handle on the ‘baby blues’. The key is getting started. Make a pact with yourself to take a walk today. Step by step, you will start feeling better. Begin exercising with short walks or swims. Exercise will help you feel better in many ways both physical and emotional. Even if you didn’t exercise before you had your baby, this is a great time to start. We know that studies prove that regular exercise helps combat depression, plus it will help you regain your pre-baby body much more quickly. Exercise has many benefits for the mind. Physical activity takes the edge off daily tension and triggers the release of endorphins – the pituitary gland hormones that are capable of producing feelings of euphoria. Depression is often linked to low endorphin levels.

Exercise can also help the body burn off excess amounts of adrenaline that the body produces during times of panic and anxiety.

Depression and anxiety can also be experienced when a person feels that they have little or no control over certain aspects or their life. Exercise becomes a form of control, control over one’s own body. Exercise also promotes restful sleep, which can be invaluable when you have a newborn to dictate your schedule.

The physical benefits of exercise for the body are numerous. Skin tone and muscle tone are improved and revitalized. Strength and endurance are enhanced as well. Blood circulation gets better with exercise and the heart is able to function with greater ease. Lung capacity is also increased through exercise.

Of course, exercise also burns lots of calories, which will help a new mother to shed some of the weight that was put on during pregnancy. The bottom line is that a healthy looking and feeling body can help a new mother create a positive self esteem, and a positive self esteem can go a long way in fighting Postpartum depression and the baby blues.

Exercise gives you a win/win result!

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