Calcium (Ca)

Is calcium important? Most definitely!
Do we need it? For sure!
Should we all take calcium supplements? Depends!
Post- menopausal women? Possibly!
In the western world, calcium’s primary benefit is seen as building and strengthening the bones, and its main source being dairy.
However, those who consume large amounts of dairy still have calcium deficiency problems such as osteoarthritis and osteoporosis.
In Chinese medicine Ca is also important for its cooling and sedative aspects. We need all the minerals in the body to be in balance. The best way to enhance calcium metabolism is via a diet rich in leafy green vegetables, seaweeds such as Wakame and Arame, whole grains and beans. This diet is rich in Magnesium and Magnesium draws out Ca from soft tissues and places it in the bones.
As we age, nutrient malabsorption becomes a big issue; also those who follow a diet rich in processed food & refined carbs, have increased use of pain killers and live a sedentary lifestyle may need Ca supplements.
In order to avoid excess calcium deposits in soft tissues, causing conditions such as arteriosclerosis, kidney stones or even Alzheimer’s disease, we need to combine Ca supplements with Magnesium, Vit D, Vit K and Boron. This would enable proper deposition of calcium in the bones where it’s needed.
Did you know that the best Ca supplement is not Ca Carbonate, but Ca citrate which is much better absorbed and has fewer side effects.
My favourite is Bone Support by @cytoplan_. Take it in the evenings for a smooth sleep.
In short, caution is needed with Ca supplements.

Osteoarthritis (OA)

As we age, we all start feeling the symptoms of degenerative OA. These include morning stiffness, pain and tenderness in our joints (especially in our fingers, hands, knees, spine, and hips), restricted mobility, swelling, inflammation and bone spurs forming.

Primary OA occurs with years of ‘wear and tear’ and secondary OA results from some previous inflammatory condition such as gout, congenital abnormality or trauma.

Weight reduction, if overweight, is a must, to reduce the burden on those weight bearing joints.
Following an anti-inflammatory diet is the second must. This is mainly a plant based diet with no processed foods but with healthy fats such as omega 3 rich foods.
It is important to repair the gut if intestinal permeability is suspected. This means taking probiotics and eliminating toxins, stress and undesirable bacteria.

In Chinese medicine we believe avoiding nightshade vegetables such as tomatoes, potatoes, eggplants and peppers, is effective.

Effective nutritional supplements:

Vitamins D3 with K2 (best source is sunshine)
Vitamins C and E
Glucosamine Sulfate, 1500mg daily
SAMe, 400mg 3x/ day
Minerals Mg, Zinc, boron; I love MAG365 BF with or without added calcium
Ginger, curcumin, green tea and rosemary
Balsam Cap Tawon cream on painful areas

Try acupuncture, laser therapy, exercise and ultrasound.. everything helps a little on the way.

Apples

Call me boring but apples are one of my favourite fruit. They are known as the fruit of knowledge with promises of ever lasting youth.
Apples are full of antioxidants and contain both insoluble and soluble (pectin) fibre. Pectin helps remove toxic metals, such as mercury, and radiation residues.
Apples are important for heart health as they are anti-inflammatory and help keep cholesterol level low.
In Chinese medicine, apples are viewed as cooling and moistening. They regulate blood sugar levels, protect lungs from cigarette smoking and reduce risks of lung cancer.
Apples are great for keeping our gut healthy even though the sugar content and the glycaemic index are both higher with cooked apples. A poultice of grated apples applied over the eyes works wonders with red eyes.
I love apples not just for the taste but also for their help with age related health problems such as macular degeneration and Alzheimer’s disease.
The old saying ‘an apple a day keeps the doctor away’ feels true to me but beware pesticide residues on apples; buy them organic and eat their skin which contains health promoting flavonoid phytonutrients such as quercetin.
Their peak season in the Northern Hemisphere is in autumn. Eat them mostly then to get their highest nutrients. Yum!

Zinc

After magnesium, zinc is my second favourite mineral. No other mineral can enhance the immune system as effectively as zinc.
It helps reduce inflammation, and therefore plays a major role in autoimmune conditions, such as inflammatory bowel disease, rheumatoid arthritis or alopecia areata, especially where zinc deficiency is also observed.

In relation to acne, studies show inconsistent results but overall, better absorbed forms of zinc, such as zinc picolinate or zinc citrate seem to be beneficial.
If, like me, you are concerned about your eyes, or suffering with uveitis, cataracts or age related eye conditions such as macular degeneration, then zinc rich foods or supplements may be useful.

Let’s not forget other age related conditions, such as osteo arthritis or osteoporosis. A deficiency in zinc seems to accelerate joint degeneration. Dietary intakes of zinc increase bone mass directly and indirectly via enhancing vitamin D activity.
Zinc is also helpful in combating recurrent infections, diarrhoea, depression and male infertility.

Like magnesium, zinc deficiency has far-reaching health implications but unlike magnesium, it is difficult to obtain significant amounts of zinc from food, especially in cases of gastrointestinal problems, infections or with steroid medications. Also as we age our needs of zinc increase.

Dietary sources of zinc include seeds like pumpkin and squash seeds, beef, oats and legumes.
Maximum supplemental amounts are about 40 mg daily, however long term not above 20mg. Be aware that excess long term zinc supplementation causes copper deficiency.

Cytoplan has whole foods zinc supplements from cruciferous vegetables.
Solgar has combined magnesium and zinc supplements, should you need both minerals. This may be very beneficial as the two minerals enhance each other’s absorption.
I like Cytoplan Lysine Complex as it contains Lysine, Mg and zinc.

Fibromyalgia Syndrome (FMS)

FMS is characterised with chronic widespread pain and tenderness all over the body, especially on the neck, back, elbows, hips and knees. Other typical symptoms associated with FMS include fatigue, headache, sleep problems, IBS, depression/anxiety and cognitive issues such as memory and learning problems.

FMS must be differentiated from other disorders such as arthritis and polyneuropathy. When FMS diagnosis is made, to find the appropriate treatment the first thing that should be checked is your thyroid hormone regulation, including hypothyroidism. In most cases, the use of thyroid hormone will be of significant help. Other remedies include:
Low salt, vegan/vegetarian diet together with sprouts, algae rich in protein and probiotics.

Foods rich in magnesium such as legumes, whole grains and green leafy vegetables, and/or magnesium supplements.

If calcium supplements are taken, then these should be supplemented with Magnesium, Vitamin D and K2. These would take the excess calcium from the soft tissue and direct it to the bones where calcium is needed.
Coenzyme Q10 (CoQ10) taken together with gingko biloba would help with pain and tenderness.

B vitamins and aloe vera may also provide some improvement with FMS symptoms.

Physical fitness is important but vigorous exercise may exacerbate FMS, therefore low intensity cardio exercises are recommended.
Acupuncture and osteopathy to relieve pain and inflammation are also helpful.

FMS is common mostly with women and it can be quite debilitating. You don’t have to live with pain nor with regular pain killers. Try the above mentioned remedies and be patient. Good luck.

Buckwheat

Are you suffering with high cholesterol and/or high blood sugar levels? Yes? Then this grain-like seed from an Asian plant is for you.

Buckwheat is a great source of plant protein, it is gluten-free and high in fibre..perfect for vegans like me!
It also helps clean and strengthen the intestines (let’s face it, we can all do with a bit of that sometimes).
Buckwheat improves circulation to hands and feet, and strengthens blood vessels.. as we age this is a great help!
In France they make buckwheat crepes and in Russia they serve it (as blinis) with caviar. Yum yum yum...

Buckwheat is sold either un-roasted or roasted (in this case it is called ‘Kasha’). It’s flour is made into cakes, cookies, and pancakes. Most soba noodles are made from buckwheat (however if you are gluten free, always check). Buckwheat 'groats' are the hearty hulled seeds of the plant, these must be pre soaked for 6-7 hours (though I always pre soak all types of grain). Afterwards add 2 cups of water to 1 cup of the soaked buckwheat and bring to boil. Once boiling, reduce the heat and cook for 20 minutes.

Buckwheat promotes optimal health, rich in minerals such as manganese, copper, magnesium and iron, and these are easily absorbable as phytic acid levels are relatively low.

In Chinese medicine, Buckwheat is not recommended for those with heat signs, such as red face or thirst; nor for those with wind conditions, such as dizziness or spasms.

I eat buckwheat often and I love it. You might too, just try it.

Magnesium (Mg)

Mg must be the Queen of all minerals. It is essential for energy production and it is also an essential structural component of our skeleton/bones.
Even though there are many Mg dietary sources, such as legumes, whole grains, seeds and leafy green vegetables, many of us are deficient in Mg. This is mainly due to our diets being largely based on refined foods and animal products which are low in Mg.

Low energy? Migraines?
Depressed? Anxious? Can’t sleep? Irritable?
Painful joints, muscles? Fibromyalgia?
Osteoporosis? Kidney stones?
Wow, the list is endless!

Another important factor related to Mg levels is Calcium. What many people don’t know is that, low levels of Mg in the system, can actually cause a build up of excessive Calcium in soft tissue, which in turn can lead to many health problems. For example, would you believe that excess calcium in soft tissue can lead to the formation of beta-amyloid plaques in the brain and consequently to Alzheimer’s Disease!
Surprised?

There is more:
Excess calcium leads to heart problems such as atherosclerosis and high blood pressure, and also to arthritis and to the formation of bone spurs and cysts in the joints. Last but not least, calcium excess disrupts the function of white blood cells therefore adversely influencing the entire immune system.
In short, eat Mg rich foods and take supplements (around 400mg daily). My favourite is Mg citrate in Bone support by @cytoplan_ . There is also MegaMag night formula by @nutriadvancedltd or Melissa Dream by @newnordicofficial for insomnia. @betteryou_ltd Magnesium oil spray for pain is also great.

Cholesterol

We all need good cholesterol levels for building healthy cells. In our body, cholesterol is found mainly in the brain, liver, blood and nervous system. We use it to form adrenal and sex hormones, bile and vitamin D.

Clearly cholesterol is important for our health, however too much of it can cause fatty deposits in our blood vessels. This can lead to arteriosclerosis, excessive clotting and other circulatory problems including heart disease. The NHS recommends the total cholesterol levels to be below 5.0.

Let’s not forget triglycerides in our blood, these are fats that contribute to the narrowing of the arterial walls. Eating fatty or sugary foods, or drinking too much alcohol can increase their levels. The NHS recommends triglyceride levels to be 2.3 or below.

Our lifestyle plays a big role in our cholesterol levels. Too much saturated fats and/or refined sugars in our diet, stress, cigarette smoking, excessive alcohol consumption all contribute to high levels of cholesterol/triglycerides.

The simplest dietary way to reduce cholesterol levels is to increase plant foods and decrease those from animals. The only exception is omega 3 fish oils from oily fish such as salmon, mackerel and sardines. These oils may help to increase the good cholesterol levels, encourage blood flow to damaged tissues and minimise circulatory problems. Certain plant oils such as from flaxseeds, Chia seeds, and pumpkin seeds are also good sources of Omega 3.

Beans, lentils and peas are all beneficial thanks to their high lecithin levels. In Chinese medicine, soy beans and mung beans are seen as the most useful, especially if they are sprouted, thanks to their cooling properties.

Whole grains and plant fibre may also be very beneficial especially those of slightly bitter flavour such as quinoa, oats, and amaranth.

Foods that contain high levels of vitamin C such as cabbage, parsley and citrus fruit are also helpful together with those high in Vitamin E, such as olive oil, avocados and almonds.

Let’s all try to have good levels with lifestyle changes, without needing to take statins with their possible side effects.. Give it a go.. good luck

Irritable Bowel Syndrome

IBS is possibly the most common gastrointestinal (GI) complaint of our times. The exact cause is unknown. Diarrhoea or constipation or alternating between the two is the most common symptom. Abdominal pain, flatulence, cramping and gas are also common.

The following lifestyle changes may be helpful:

- Eating small meals and chewing well.
- Avoiding spicy, deep fried foods, caffeine, alcohol and late meals.
- Regular physical exercise, meditation and de-stressing.
- Taking probiotics

In western medicine a low fibre diet with refined carbs, meat and soft vegetables are prescribed. In Chinese medicine however, IBS is seen primarily as a spleen – pancreas issue. Therefore a diet with whole-grains, vegetables, legumes and sprouts are recommended. Cultures that follow this type of diet rarely have such GI problems. However, care must be taken in preparing grains and legumes, especially pre-soaking is of utmost importance.

An example would be congee (slow cooked rice soup). This is eaten in China commonly for breakfast. This is a soup where, for example, half a cup of rice is simmered in 3 cups of water for 5-6 hours. It is harmonising for the digestive system and very nourishing, especially for weak or frail people suffering with diarrhoea and having an aversion to heat. Congees made with barley or oats are also helpful. For those with a tendency mainly towards constipation, dandelion tea or flax seed tea may be helpful.

Foods that create liver intoxication, such as poor quality fats or oils, cholesterol rich animal foods and alcohol, should be avoided.

IBS should not be confused with inflammatory bowel disease, IBD, such as Crohn’s disease or ulcerative colitis. IBD is inflammation of the intestines. It is possible to have both IBS and IBD together. However IBD is more serious and requires severe treatments. One of the differential symptoms of IBD from IBS is blood in the stools. For those with IBS and minor intestinal inflammation, fresh figs and and a little black/green tea sipped throughout the day may be helpful.

Remember good health starts in the gut!

Immune Health

Good health requires a good immune system.

In Chinese medicine, the immune system refers to the protective Qi (Wei Qi). What is critical to Wei Qi is the ability to absorb essential nutrients from food, getting healthy oxygen from inhaled air.

In naturopathic medicine important aspects of a good immune health include:

• Mainly vegan/vegetarian diet

• Regular exercise

• Avoiding smoking and alcohol

• 6-8 hours of sleep a night

• Regular meals and maintaining a good body weight

• Good nutrition, including:

  1. Adequate protein levels, mainly from plant proteins

  2. Restricting sugar levels to about 50g a day, remember a large apple has about 20g

  3. Increased levels of vegetables for their anti-oxidant effects

• Supplements of Vit A (not for smokers), C, E and D for stimulating, enhancing, supporting immunity and warding off infections/viruses;

• Good levels of Vit B6, B12 and Folic Acid

• Essential minerals: Iron (supplement only when deficient), supplements of Zinc (highly essential, especially for elderly) and Selenium as difficult to get good levels from dietary intake

• Medicinal mushrooms, such as Maitake, Reishi and Shitake ( not for auto immune conditions)

• Go for walks in the parks, de-stress and find joy in every day.
  

  Look after your immune system and your health will thank you for it!

Uveitis

I’ve been struggling with uveitis for the last 17 years. It is an auto immune condition that causes inflammation of the uvea (the pigmented layer of the eye). Who knows what brought on this condition for me but I have my theory: one sunny summer day stupid me suntanned with cucumber slices over my eyes. The next morning I woke up with blurred vision, severe pain in the left eye, followed shortly after by the right eye. I immediately went to the A&E at Moorfields Eye Hospital - I was put on corticosteroid eye drops and was told to expect many more flare ups.

Typical me, I dived into huge amounts of research to look for an alternative to repeated bouts of steroid treatments. I discovered that by dramatically adjusting my diet and lifestyle I could minimise these horrific flare ups.

What has worked for me includes: a strict gluten and dairy free diet with no alcohol or vinegar, always keeping my eyes protected against even minimal amounts of wind and strong lights. Probiotics and vitamin D3 with K2 (unless I spend a lot of time in the sun) have become essential plus stress reduction with acupuncture & reflexology.

In the last 5 years I have become aware that meditation, having a positive outlook on life and becoming completely vegan have also done wonders for my eyes (and overall) health. Let’s not forget working on my sleep hygiene which you can see more about in my story highlights.

One product that I swear by, and use at the first sign of eye pain, is Oculoheel homeopathic eyedrops which I couldn’t recomend enough for anyone with eye problems.

Cold Sores

Those tiny blisters around the lips and mouth, or even around the nose, can be very unsightly - in fact some people get so depressed, they simply refuse to go out!

The blisters that form are often swollen, red and quite sore; they may break open with clear fluid leaking. They usually occur when the immune system is low, or with strong sunlight, or in times of high stress.

Herpes Simplex Virus type 1 (HSV-1) causes these blisters and they are very contagious so be careful not to pass it on.. to your loved ones.. or to anyone else!

Anti viral creams, like @zovirax__gb are what is usually recommended.

I prefer natural remedies like Lysine cream and tablets - refer to my Lysine post.

Aloe Vera gel may also provide some help.

But what is of exceptional use is Virulite, the invisible LED light device. Start using it at first tingling, 2x day for 3 days then once a day for 2-3 more days. @virulitellc is simply amazing!

Acid Reflux / Heartburn

Most people will experience heartburn at some point in their lives, and that includes me! The symptoms include a burning pain in chest or throat area and/or sour taste in the mouth. These may be accompanied with nausea, difficulty swallowing, bloating and coughing.

Acid reflux is caused by stomach acid going up towards the throat; if chronic it is also called gastro oesophageal reflux disease (GORD). The most obvious causes are being overweight, smoking, stress, anti-inflammatory meds like Ibuprofen, hiatus hernia, trigger foods like alcohol, coffee and spicy foods

Some remedies include, eating frequent small meals, not eating within 3 hours of going to bed, not lying down or bending over after meals, giving up smoking, avoiding tigger foods.. Natural remedies vary from person to person:

- Ginger - never works for me!
- Liquorice - not a fan!
- Apple cider vinegar - some people may feel worse
- Cabbage juice - by far my favourite!!! Either drink it cold like a vegetable juice (2 carrots and one celery stick may be added to one white cabbage if the taste is too strong) or hot like cabbage soup (drink only the liquid). I recommend this 3x a day until you are feeling better but be aware, initially it might feel very strong!

Negative Ions

Have you heard of negative ions?

They are so very important for our health so please read on to learn what they can do for you.

I don’t need to tell you what ions or atoms or molecules are. But what I need to tell you is the benefits of negative ions.

The first and foremost important benefit: they clean the air of pollen, spores, viruses and bacteria... And now all the other benefits: they make you happy, relieve stress, help you breathe better, boost energy levels and, let’s not forget, they help you sleep better at night.

Living in a polluted city, we get positive ions in huge quantities. These are toxic for our health. We therefore need to counteract these positive ions by getting as many negative ions as possible...Every Day!! Sunlight, water flows, fresh air especially after a rain fall..and where possible, walking under a waterfall.

The conclusion is, go for a walk whatever the weather, but make sure it’s in the woods, or on the beach, or somewhere in nature.

Collagen

...it’s benefits and how can vegans get it.

Collagen comes from connective tissues in the body and it is considered to be the most abundant protein, essentially sticking everything together.

Collagen is believed to be anti ageing, keeping our hair, skin and nails healthy and looking youthful.

Collagen improves our immune system together with our mood and our bone density. It helps regenerate new tissue and repair our gut.

As we age, our production of collagen slows down. This process starts from our mid 20s.
The simplest way to get collagen is by making a bone broth using beef, chicken or fish bones. However, what if you are a vegan? Do not despair! A balanced wholefood vegan diet together with a healthy lifestyle should do the trick. However, we can help this process by making sure that we get all the necessary nutrients that are integral to collagen structure. These nutrients are:

• Vit C (from citrus fruits, kale, broccoli...)

• Vit E (from green leafy vegs, nuts/seeds..)

• Zinc (from legumes, nuts/seeds...)

• Amino Acids, all 9 essential ones (from pea protein, quinoa...)

• Useful extras: turmeric, Aloe Vera, cinnamon, dill and silica.

  It is not difficult to look beautiful, youthful and healthy if you are a vegan. Just organise your meals properly and follow a healthy lifestyle.

  Enjoy life.

Nuts and Seeds

Nuts and seeds are full of nutrients. They are rich in omega-3 essential fatty acid EFA, protein and immune boosting antioxidant vitamin E. They are rich in copper, manganese, zinc and magnesium.Their high lignans make them beneficial for the heart and their EFAs make them highly anti-inflammatory.

In Chinese medicine, it is recommended to eat them sparingly due to their high fat and protein levels. Though they benefit deficient, thin and frail people, it is important to make sure that these people can metabolise them, even in small amounts. The overweight and sluggish people should in general avoid them.
The only exception here, is the seeds rich in omega-3, such as flax, chia and pumpkin seeds. These seeds, when consumed in moderation, will help all individuals.

It is essential to select, store and prepare them properly to avoid rancidity and, heat and light oxidation.
Nuts and seeds, once shelled, lose their nutrients very quickly and become rancid. This irritates the stomach lining and may contribute to chronic diseases, such as cancer.

Only buy organic nuts and seeds in their shells and store them in the fridge in dark bottles. If that’s not possible then buy them in vacuum packed opaque bags, and keep them in the freezer.

Soak the amount you want to eat overnight. Slightly roasting them, at low temperature, reduces the effect of rancidity.

Enjoy them in moderation and watch my posts for different types of nuts’ health benefits.

Chia Seeds

Like all the other seeds, Chia is a perfect food, full of important nutrients, containing all the necessary elements for our vitality.

Chia seeds are not only a great source of omega-3 fatty acid, but they also provide fibre, protein, antioxidants, iron and calcium.

They are great for heart health, they lubricate dryness and may help treat constipation.

Be careful how you store chia seeds to avoid rancidity. Best to keep them in the freezer in a glass bottle. Then take out the amount you need to eat, soak them in filtered water and keep them in the fridge overnight. For one tbs of Chia seeds, you will need 6-7 tbs of water to soak to soak them in. In the morning they will have a gel like texture. Eaten this way they will also help with acid reflux.

You can also soak them in almond milk or oat milk for a delicious and healthy desert.
Try to buy organic non- sprayed ones and enjoy them few times a week.

They are amazing.

Cabbage

Don’t you love cabbage. If your answer is no then read on, you might change your mind!

Cabbage is a cruciferous vegetables vegetable, low in calories, high in nutrients- vitamins, minerals, antioxidants, and rich in soluble fiber.

Cabbage lowers inflammation and protects against infection. It helps improve digestion (great for acid reflux and gastric ulcers). It may help lower blood pressure, cholesterol levels, hence great for heart health.

Cabbage is a great source of vitamins C and K, therefore great for vision and certain cancers.

Cabbage comes in many colours, red, purple, green and white. You can eat it in a soup or a salad or ferment it into sauerkraut.

However, cabbage can cause gas and make you bloated. You can avoid this by boiling cabbage with dill, sage and fennel seeds.

Also caution is recommended for those suffering with thyroid problems, like hypothyroidism as, like all other goitrogenic foods, cabbage can affect the thyroid function

Turmeric

I make sure to have some form of turmeric everyday, be it a chunk of the root, some powder or in pill form.

Turmeric is well known to help aches and pains as it is SO anti inflammatory. It reduces cholesterol and detoxifies the liver. Most importantly, it also boosts the immune system so is a huge preventative of disease.

Equally, turmeric promotes weight loss (and is great for diabetes) and is what I call a beautifying skin tonic - specifically reducing acne and for brightening the skin.

Brand - I always try to get my turmeric fix from the root, but we can’t always win! So for me the best supplement is the Turmeric and Curcumin from @gandgvits

What you didn’t know - you must always consume turmeric with black pepper and some kind of fat (olive oil or avocados make a good one) otherwise it won’t be as effective.

Also, if you by mistake spill some of that bright yellow turmeric powder onto your clothes, leave them under the sun and the uv rays will make the stain disappear!

Beware - in large quantities turmeric may cause stomach upset for some people.

Lentils

Their benefits and how to cook them.

Lentils are high in plant protein and they are a good source of iron and folic acid. They provide lots of fibre, they are high in magnesium and they are great for the bones.

Lentils come in different colours; in Chinese Medicine different colours are seen influencing different elements, for example red lentils influence the Fire element, brown lentils affect the Water element and green lentils influence the Wood element.

With all the benefits that lentils provide, one wonders why they don’t suit everybody. Lentils can be drying and those who are weak are told not to consume them in large amounts. Also some people don’t digest lentils well and they suffer flatulence. However if prepared properly, these problems may be be avoided. In Ayurvedic medicine, it is recommended to eat lentils with some oil. In Chinese Medicine lentils improve the vitality of the kidneys.

Lentils are soaked for around 8 to 10 hours. The water should be changed at least once and discarded after soaking.

In a separate bowl soak a tablespoon of seaweed such as Kombu or Arame for about 15 minutes, then discard the water.

Put the soaked seaweed at the bottom of the pot, add soaked lentils and cold water. Bring to boil, reduce heat, cover and cook for one hour. Add 1/4 teaspoon of sea salt, a little Cumin, fennel and ginger. Continue to cook for about 15-20 minutes, until soft.

You can enjoy sprouted lentils but it is advised to eat them sautéed in winter as, when sprouted they become quite cooling.

Lentils are delicious... enjoy.