– Marilyn’s 16 best ever diet tips

– High energy foods

– Marilyn’s good bone guide

– Spotlight on legumes: Aduki beans

– Healthier ways to barbeque

– Foods that fight anxiety

 

And, as always, much, much more…

– In the News: recent progress in the world of health

–  Case Study

– Ask Marilyn:

• I’m approaching the menopause and am extremely worried about the risk of osteoporosis. What can I do to prevent it?
• I suffer a lot from headaches, are there any ways to prevent them naturally?
• Star Question: I am concerned about the many red spots that are appearing over my body. Is there anything I can do to get rid of them?

– Ingredient Spotlight:

• Red peppers – the health benefits

– Monthly meal idea:

• Piedmontese Peppers with Anchovies

– Naturally healthy summer

• Marilyn’s top 20 tips

– Eat healthily

• On a budget

– Boosting energy

• With high energy foods

– Good hygiene

• Fod good health

– The hygiene hypothesis

• Are we too clean?

Top tips:

– Get moving

• To beat cancer

– Feeling hearty

• Omega-3 oils can help prevent heart attacks

– Massage cuts blood pressure

• Regular massage can lower blood pressure

– Coming Next Month (August 2009)

Scientists at the European Centre of Taste Science found that people who had eight hours of sleep at night ate less than those who had four hours of sleep a night. Feeling tired increased appetite and made people want to eat less healthily than those who woke feeling refreshed and energetic. It sounds too good to be true, but it really does seem that it might be possible to boost weight loss by getting a good night’s sleep.

 

Another study from Maastrict University in Holland found that people who slept for less during their teenage years than they did as children gained more weight than those whose sleep patterns did not change when they got older.

Low levels of vitamin D can trigger metabolic syndrome – a condition that affects one in five people and is more common in the elderly. Metabolic syndrome affects the body’s ability to produce insulin and can significantly increase the risk of heart disease and diabetes. When we get older our skin becomes less efficient at forming vitamin D naturally and this study certainly seems to suggest that older people should spend more time outdoors to stimulate the same levels of vitamin D that they had when they were younger.

It appears that so called ‘gender bending’ chemicals – which block the action of the male hormone testosterone, or mimic the female sex hormone oestrogen, and which are found in everyday substances – may be linked to increasing rates of birth defects and testicular cancer and to falling sperm counts. These chemicals may be harmless on their own, but their cumulative effect could have devastating consequences for a developing foetus and women trying for a child are urged to avoid them.

 

Research is preliminary and ongoing, but ‘gender bending’ chemicals that all pregnant women are urged to avoid include:

 

-          Parabens found in cosmetics, creams, lotions and deodorants.

-          Phthalates found in shower curtains, solvents, vinyl flooring, PVC and plastics.

-          Tricloslan found in soap, toothpaste and chopping boards.

-          Bispehnol A found in clear plastic baby bottles, tin cans and mobile phone castings.

-          PCBs found in electrical circuits, paints and brake linings.

-          Linuron/diuron found in herbicides used to control weeds on roads and farms and forests.

-          Vinclozolin, a fungicide found on imported fruit and vegetables.

-          Prochloraz, a fungicide used on fruits and vegetables.

-          Procymidone, a fungicide found in beans and breakfast cereals.

 

Until more is known about the effects of these chemicals my advice to all pregnant women is to keep cosmetic use to a minimum, choose unscented products, stop using perfume and avoid colouring hair, gardening and DIY. You can go to www.naturalhealthpractice.com Natural Lifestyle Products or call 9845 8800915 to get a brochure showing which cosmetics, toiletries and household products are available that do not contain these ‘gender bending’ substances.

Researchers from the University of Texas found that women who took the supplement for at least a year before conception were up to 70 per cent less likely to give birth prematurely. Pregnant women are already advised to take folic acid from when they stop using contraception until 12 weeks into pregnancy to cut their babies’ risk of developing birth and spine defects, such as spina bifida, but this new study makes it clear that they should consider taking it long before they try to start a family.

 

The study tracked the pregnancies of almost 35,000 women. Some of the women had taken folic acid for at least a year before becoming pregnant, others for shorter periods of time and others not at all. Over 1,600 women gave birth to premature babies and it was found that taking folic acid for more than a year cut the odds of the baby being born before 28 weeks by 70 per cent and the chances of birth between 28 and 32 weeks by half. Using the supplement for less than a year had a smaller effect. Researchers speculate that folic acid cuts the risk of infection, a common cause of premature births.

 

In my opinion all women should take 400mcg of folic acid a day – the amount advised to prevent spina bifida in pregnant women – from well before they plan to start a family. (It’s contained in that amount in the Fertility Plus for Women supplement I use in the clinic.)

The World Cancer Research Fund study found that being overweight is linked to around 19,000 deaths from the disease each year – deaths that could have been prevented if these people had just been at a healthy weight. Researchers involved in the study believe that people could avoid getting cancer if they managed to maintain a body mass index (BMI) of between 19 and 25. The cancers that could be prevented include breast, bowel, oesophagus, kidney, pancreas, endometrium and gall bladder.

 

The cancer research fund is advising people to aim to be as lean as possible without becoming underweight. It stresses that after quitting smoking, a healthy weight is the most important thing a person can do for cancer prevention. The scientists believe that about a third of the most common cancers could be prevented if people ate healthily, were physically active and maintained a healthy weight.

 

This study comes one month after research revealing that a diet rich in fresh fruit and vegetables has also been shown to significantly reduce the risk of cancer. Other studies have shown that a daily portion of mushrooms and a handful of walnuts were shown to help reduce breast cancer risk by up to a third; eating oily fish rich in omega 3 was shown to prevent prostate cancer and eating broccoli can prevent stomach cancer.

As long as you watch the heat and your fluid intake, you can enjoy summer in good health. But just because you’re less likely to go down with a cold or flu at this time of year, it doesn’t mean that summer doesn’t carry with it a number of other health risks, such as allergies. Food poisoning and food-borne illnesses are another common cause of summer infections and illness. Warmer weather, which makes bacteria multiply faster, and the increased number of picnics and barbeques in the summer all help to contribute to a rise in cases of food poisoning during this time of year.

 

Staying healthy during the summer months requires more than just putting on the sunscreen, drinking lots of water and eating the right foods. Although these measures are all very important, there are a number of other things that can help you and your family stay happy, cool and naturally healthy during the summer season.

 

Your healthy summer guide

 

Get outside: This sounds fairly obvious but it’s surprising how many people don’t actually get outside when the weather is warm. Desk bound jobs, busy schedules and fear of sun cancer can all keep people indoors, but it really is important to make sure you go outside every day – sunlight has a mood-boosting effect because it triggers the brain to produce serotonin (the happy hormone), while suppressing melatonin (the sleep inducing hormone). Just 15 minutes a day will dramatically improve your mood.

 

Wear sunscreen, but not all the time: Skin cancer is a concern so you are advised to wear sunscreen, but it shouldn’t get to the point that your skin in never exposed to the sun without sunscreen. So be sensible and wear sunscreen when you are out most of the time and especially at the hottest part of the day (noon to 3pm), but there needs to be at least 15 minutes a day when your skin is not covered in sunscreen. The sunscreen will block the manufacture of vitamin D through the skin. This nutrient is important not only for bone health, as it helps with the absorption of calcium, but also for breast cancer, heart disease and anti-ageing. You can just have your arms exposed if you want to protect your face. And when you buy sunscreens try to buy the ones that are as natural as possible, because what you put on your skin is going to be absorbed into your body (and of course this applies to children as well). There are a number of good makes of sunscreen available – to see some of the different choices go to www.naturalhealthpractice.com and click on Natural Lifestyle Products.

 

Take your gym workout outside: If possible do some exercise outside. Grab a yoga mat to practice some poses or do some light gardening and brisk walking. You are not only boosting your fitness but you’re also boosting your mood – daylight is a natural anti-depressant.

 

Hang your washing outside: Make the most of the lovely weather and get your washing blowing on the line. Not only is this more eco-friendly but it will leave your washing smelling fresher and perfectly aired.

 

Drink lots of water: Your body needs plenty of water to prevent dehydration during the summer months. Take bottles of filtered water with you if you’re going out for any length of time. Remember, infants and toddlers can become dehydrated much more easily than adults, so be sure they get lots of liquids.

 

Protect your eyes: There are more eye injuries reported in the summer months than in any other time of year, presumably because we are outside more. So wear sunglasses to keep them safe from the number one cause of eye damage or irritation: the sun’s UV rays.

 

Wear appropriate shoes: If you’re doing a lot of walking, or other outdoor sports activities, skip those stylish summer sandals or, worse still, flip flops. Avoid blisters and sprains by choosing a good pair of walking shoes. Wear them with comfortable, cotton socks.

 

Grow your own: If you have a garden, take advantage of the fine weather and plant up your own vegetable plot. All of your favourite fruits and vegetables can be grown in a small patch of your garden with minimal effort. Don’t forget to plant some herbs as well to add flavour to your meals.

 

Love your hair: Most of us know how drying the sun’s rays can be to our skin and are diligent about using moisturisers, but not so many of us consider what they may be doing to our hair. To avoid dry-looking, out of condition hair, invest in a good conditioner to give your hair much need moisture (and remember to get the most natural products available). And while we are on the subject of hair care, forget any lengthy hair routines and abandon the hairdryer – just wash and let your hair dry naturally. 

 

Set your alarm half an hour earlier: Take the time to linger over your breakfast. At any time of the year breakfast is the most important meal of the day as it kick starts your metabolism (or fat burning – which is good news if you need to lose weight) and sets you up for the day. Summer fruits, oat cereal and organic live plain yogurt are all perfect – take them outside and eat them while enjoying the early morning sunshine. Make the most of the seasonal fruits that are available – strawberries will be at their best for an antioxidant boost.

 

Lavender pure essential oil: If mosquitoes have been feasting on you keep a bottle of lavender essential oil on hand. It can be soothing and effective when applied directly to affected areas.

 

Sand body scrub: If you’re heading to the beach, sand is an effective body scrub, just grab handfuls of it and slough over your body to give you softer skin without the cost.

 

De-clutter and clean: Devote part of a day to de-cluttering and cleaning your house. A tidy house will instantly give your mood a boost. If there isn’t time for a full clean, be sure to get windows sparkling clear to let in as much mood-boosting sunlight as possible. Avoid using chemical window sprays. Instead, make a great all-purpose natural window cleaner by combining 1/4 cup vinegar, 1/2 teaspoon liquid soap or detergent, and 2 cups of water in a spray bottle. Shake to blend.

 

Think fresh tasty foods: This summer you could effortlessly lose weight thanks to the abundance of crisp salads that are more readily available than in the winter months. Forget hearty, comfort foods and think fresh, tasty and light instead. Keep your energy levels high by limiting your intake of energy draining saturated fat and sugar (found in ready meals, red meat, sweets, cakes, pastries, crisps, chips, refined and processed foods and junk food) and focus on whole grains, legumes, vegetables, fruits, oily fish, nuts and seeds. If you’re craving a choc ice or sugar-packed ice lolly why not try freezing a banana? Just peel it, pop a stick in the end and put in the freezer for a tasty treat!

 

Leave the car behind: Walk everywhere that you can. Leave the car behind as much as possible so you can really enjoy the lovely weather – not only will you burn some extra calories you’ll also reduce your carbon footprint.

 

Take care of your teeth: The only thing most of us want to look white on our holidays is our teeth, so keep brushing and flossing regularly. If your teeth are stained, forget expensive and chemical-filled treatments and go for the natural approach instead. Fruits and vegetables with high fibre content, such as apples, celery and carrots, combine with your saliva and act as natural stain removers.

 

Use natural deodorants: As the temperature rises, so does the risk of sweating. Probably best to avoid chemical deodorants and antiperspirants until the link between their use and an increased risk of breast cancer has been examined further. Use natural deodorants instead (see the Resources Page).

 

Limit alcohol: The odd glass of red wine now and again is fine, but excessive alcohol consumption is especially damaging to your health in the summer months when people are more likely to reach for a cool alcoholic drink when they’re thirsty instead of a glass of water. Alcohol is dehydrating and does not quench thirst. It also depletes the body of vital nutrients – nutrients you need to stay healthy and happy all summer and all year long.

 

Be sure to travel healthily: Just because you’re going on holiday does not mean you need to abandon healthy eating and regular exercise. In fact, you’ll enjoy yourself far more if you stick to some kind of exercise routine and ensure that the food you are eating is as healthy as possible and don’t go too mad on the sugar-laden desserts. 

 

And finally, don’t let your summer get spoiled by food poisoning: The likelihood of stomach upsets is higher in the summer when more of us enjoy picnics and barbeques, so be sure to read the information on food safety in the good hygiene feature in this issue. A tip I give my patients in the clinic if I know they’re travelling is to take with them a good probiotic that doesn’t need refrigerating and also a supplement containing grapefruit seed extract to help prevent ‘traveller’s tummy’. (See the Resources Page for information on BioKult and Biocidin Forte.)