To keep your arteries from getting clogged up and prevent them from getting any more clogged up  -  you’ll need to lower your cholesterol.

But not all cholesterol is harmful.  Low density  lipoprotein  (LDL) cholesterol is the bad stuff;   high density lipoprotein  (HDL) cholesterol is beneficial, as it removes LDL from the blood. Often changes in diet and lifestyle are enough to bring cholesterol  levels back to a healthy balance.

Cut out the bad fats

• Eliminate as much saturated fat as possible from your diet.  That means switching to leaner cuts of meat and lower – fat choices of dairy products such as butter, milk, ice cream, cheese and yogurt. Cut out processed meats – such as salami, corned beef  and  pork pie – altogether.

• Avoid palm oil  and coconut oil, which are high in saturated fat. These so-called tropical oils are used in many processed foods, particularly biscuits and cakes. Another type of  fat, called TRANS-FATTY ACIDS should be avoided as much as possible. They are produced when plant ground oil are hydrogenated to produce solid spreads,  such as margarine’s. They have the same effect on cholesterol levels as saturated fat. Many shop-brought cakes, biscuits,  snack foods and even breads – contain these fats. To find them,  look for the word “HYDROGENATED” on the list of ingredients.

• Eat more fresh fruits, vegetables and whole grains. That is the easiest way to feel full as you cut back on meat and other fatty foods. In addition to being low in fat and cholesterol-free, these foods contain lots of cholesterol-lowering fibre and vitamins and antioxidants that are good for your heart.

• If you love dark meat, try venison. This game meat has a fraction of the fat found in most of the beef  that is sold in supermarkets.  In fact it is as low in fat as most fish.  Marinate venison to improve its tenderness.

Get more good fats

• Numerous studies have shown that olive oil not only lowers  LDL  but also raises  HDL. One study found that people who ate about 2 tablespoons of olive oil a day had lower LDL levels in just one week. Use it in garlic bread, salad dressings, in place of margarine and  other oils when frying.

• Enjoy nuts. They are packed with healthy unsaturated fats including omega-3s. Walnuts and almonds seem to be especially good at lowering LDL. Eat a small handful a day and watch your cholesterol  levels drop. But nuts contain a lot of calories, so make sure you eat them instead of – not as well as other snacks.

• Have an avocado a day and you might lower your LDL by as much as 17%. Like nuts,  avocado are very high in fat, but it’s mainly the unsaturated kind.

• Eat peanut butter. Yes, peanut butter. It maybe high in calories, but of the fat it contains is unsaturated. Buy a “natural” brand that contains no hydrogenated oils.

Fish for omega-3s

• Fish is much more than a replacement for meat. It contains omega-3s  fatty acids, which actually lower LDL cholesterol. Aim to eat fish 3 times a week – even if  it’s tinned sardines or pilchards.  Your best bets are fresh mackerel, tuna and salmon, all very high in omega-3s. Interestingly, tinned loses almost all its beneficial oils during processing, although tinned sardines and most other tinned fish retain theirs.

• If you really detest fish, take a daily fish-oil supplement that contains both EPA and DHA. Take 1000mg twice a day.

• Cook with onions -  especially red onions. Onions are rich in HDL-raising sulphur compounds plus an antioxidant called quercetin,  which fights off   LDL  cholesterol. The red in onions is made up of further beneficial antioxidants known as flavonoids.

• FLAX SEEDS are great sources of omega- 3 fats and soluble fibre. Grind the nutty seeds and add them to your yogurt or breakfast cereal. One study found that eating two tablespoons of ground flax seeds a day cut LDL cholesterol by 18%.  Health food shops sell flax seeds  (linseed) and their oil,  but for high cholesterol you are better off  eating the seeds. If you buy whole seeds then grind them  before you eat them,  or they will pass straight through your digestive system without being broken down.

Put the squeeze on cholesterol

• Freshly squeezed or straight out of  the orange juice can improve your cholesterol balance. Participants in a recent study who drank  3  glasses of juice a day for a month increased their  HDL  levels by 21% and lowered the ratio of  bad to good cholesterol (LDL to HDL)  by 16%.

Get your oats

• Porridge is a rich source of soluble fibre, which forms a kind of  gel in your intestine to reduce your body’s absorption of the fat you eat.  Eating a bowl of porridge  a day has a marked cholesterol  lowering effect. Choose quick-cooking or old fashioned oats rather than instant hot oat cereal.

• Other especially good sources of  soluble fibre include prunes, barley, beans, aubergine and asparagus.

Give soya a whirl

• For a delicious cholesterol lowering milk shake, blend 1 cup of vanilla  soya  milk with 2 tablespoons of  ground  flax seeds. Add some fresh or frozen berries and mix it all together in a blender. The soya protein and flax seeds help to lower  LDL cholesterol and raise  HDL cholesterol, while the berries add cholesterol – lowering fibre.

Why not drink wine?

• Alcohol – no matter what kind of drink  – raises levels of   “good HDL cholesterol. “Moderate” means  one  unit a day for women and  two units for men. If you drink more the damage will far out weight any benefits. Red wine offers additional goodies in the form of powerful antioxidants that comes from the pigments in the grape skin.

Get into sporting life

Take a  30  minute walk a day.  Alternatively, you could visit a  gym and climb a stair machine for  30 minutes. Or go swimming or jogging before or after work. Physical activity will decrease your overall risk of heart attack and stroke. And regular exercise also helps to control diabetes and high blood pressure.

Garlic and ginger

• Get your daily dose of garlic – either fresh or garlic tablets.  Garlic contains a compound called allicin, which is thought to be responsible for the bulb’s cholesterol – lowering effect. Four times a day take ginger capsules. The usual dose is 100 to 200mg,   ginger helps to reduce the absorption and increase the excretion of  LDL cholesterol.

Roberto Garcia (Health & Fitness Specialist) 
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including Fitness DVDs, Health & Fitness Books and Specialist Health & Fitness Supplements.

Menopause – in years proceeding menopause, called the prime menopause, her ovaries are producing less of the female sex
hormones oestrogen and progesterone,  while ovulation  (the monthly release of an egg)  also become less frequent.

This hormonal fluctuation can result in a variety of uncomfortable symptoms,  including hot flushes and night sweats,
vaginal dryness,  mood swings,  sleep problems and unusually light or heavy periods.

Some women sail through with few symptoms.  For the rest of us, there are many options to help cope with annoying affiliations
such as mood swings, hot flushes and night sweats.

Hormone replacement therapy is one answer, but natural therapies can also be very helpful.

Remember that menopause is not a disease and it won’t last for ever.

Try some of these approaches for relief in the meantime.

A liver saver

If you take synthetic hormones (HRT) you may have symptoms related to excess hormone levels-such as breast tenderness,  bloating or headaches.

But some of these symptoms can be alleviated with milk thistle,  a herb that helps the liver to clear away some by-products from the synthetic hormones.

Milk thistle also helps to repair and regenerate liver cells.  Take 200mg a day between meals.  After 6 to 8 months cut down to 280mg a day.

Say “yes” to  soya

• Eat 200mg tofu every day. Tofu in high in phytoestrogens compounds with mild oestrogen-like qualities that have been found to ease menopausal symptoms.  Certain kinds of phytoestrogens, called isoflavones,  found in soya products can help to ease hot flushes and vaginal dryness.

• One 50mg supplement of  isoflavones,  taken daily, can meet most of your needs if you can’t face eating tofu every day.

• Flax seeds are another source of phytoestrogens.  Grind some in a spice mill or coffee grinder and add 1 to 2 tablespoons to cereal or yogurt.

Ease night sweats

• To tame night sweats , take  3 to 15  drops of sage tincture three times a day in half a cup of water or tea.  The genus name of this herb,  Saliva, comes from the latin salvere  (to heal)  and the extract of sage leaves has been used to treat more than 60 different health complaints.  The herb has astringent qualities that can help to dry up abnormal sweating within the day or so.

• Some women find taking vitamin E can help to relieve hot flushes and night sweats as well as mood swings and vaginal dryness.  250mg to 540mg a day limit is considered safe in the UK.  However you should talk to your doctor before you start taking vitamin E regularly if you have diabetes, bruise easily or have high blood pressure.

• To help stay cool,  wear lightweight clothing of natural fibers.  And carry a small,   battery powered fan to cool the hot flushes.

• Some women find taking a tepid bath in the morning for 20 minutes prevents hot flushes for the whole day.

Exert yourself

• Increase the amount of aerobic exercise you get by 20 minutes a day.   Besides helping you to loose weight,  it has other positive effects for women going through the menopause, vigorous physical exercise decreases hot flushes and night sweats,  helps to improve sleep and the balance of hormone levels.  Other bearing activities such as walking  ,  running and swimming also help to keep your bones sturdy.

Stay chaste

• Women have used chaste berry for around 2000 years.   Made from berries,  the remedy helps to restore progesterone levels.  Chaste berry may be particularly useful for combating very heavy bleeding,  which some women experience during the prime menopause.   It may also help with other symptoms,  including hot flushes and depression,  but be patient you may not notice any effects for 3 months or so.

Meal plans

• If you’re been having hot flushes,  keep off alcohol, coffee,  spicy foods and hot drinks.

• To help prevent accelerating bone loss-osteoporosis-make  sure you get enough protein.   It doesn’t take much chicken,  fish, or meat as long as you get a serving the size of the palm of your hand,  you are getting enough.

• Take daily supplement containing 600mg calcium,  300mg magnesium and 10mcg vitamin D.   Low fat dairy products are a good source of calcium:   a cup of skimmed milk,  for instance provides  300mg  calcium.

Roberto Garcia (Health & Fitness Specialist) 
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including Fitness DVDs, Health & Fitness Books and Specialist Health & Fitness Supplements.

Hormonal fluctuations,  stress and anger can also trigger an attack.

Your difficulty in breathing occurs because the bronchi-oles  (air passages in the lungs)  go into spasms. This can cause coughing and tightness in the chest.

The spasms trigger the release of histamine and other chemicals that cause inflammation and the production of airways clogging mucus.
For severe asthma attacks- the kind of tightness,  wheezing and shortness of breath that can be really frightening – most people do as their doctor recommends.

Often that means quick action with a prescribed inhaler.  If this is what you do,  and it works,  don’t give it up.
If you use a preventive inhaler,  you should continue to use it as prescribed,   as this will cut down your risk of attack.

There is no cure for asthma,   but there are lots of ways to reduce or even eliminate the symptoms.   Certain simple lifestyle  changes can help most asthma sufferers to breathe more easily.

Ease breathing during an attack

• When an asthma attack occurs,  try to stay calm.  Panic can make your symptoms worse.  Close your eyes.  As you inhale,  see your lungs expand and fill with white light and feel your breathing become easier. Repeat this exercise twice more,  then open your eyes.

• In an emergency, drink a strong cup of coffee,  two 330ml cans of cola or a red bull or Lipovitan  ( both of which are high in caffeine)  Caffeine is chemically related to theophylline,  a medication for asthma.  It helps to open the airways.

Combat constriction with supplements

• Practitioners of traditional Chinese medicine have been using the herb GINKGO to treat asthma for centuries.  One recent study suggests that this herb interferes with a protein in the blood that contributes to airway spasms.  Use this supplement labeled GINKGO BILBAO, or GBE, and take up to 250mg a day.

• Magnesium may make you feel better,  it also relaxes the airways.  The recommended dose is 300mg a day for men and 270mg  for women.

• Omega 3 fatty acids,  found in oily fish such as salmon,  tuna,  and mackerel, work much like asthma inhibitors.  These drugs stop the actions of body compound that cause inflammation in the airways.  Take 6  1000mg  fish oil capsules a day in divided doses.

• Evening primrose oil is rich in an essential fatty acid called gamma-linolenic acid (GLA), which is converted by the body into anti-inflammatory substances.  Take 1000mg   3  times a day with meals to enhance absorption.

Keep a record

• In a diary make a note of  everything you eat for a month.  Also record your asthma symptoms. Although food allergies are rarely associated with asthma, occasionally there is a connection.  Check your dairy against your symptoms to see if anything you’re eating increases the frequency of your attacks.

• If you take asthma medication use a peak-flow meter.  This device measures the speed at which air leaves your lungs.  By reading your peak-flow at certain times, you can tell how well a medication is working. You can also use it during an asthma attack to determine its severity and decide whether you need medical attention.

The power of prevention

• Don’t huddle around a fireplace or wood-burning stove.

• In cold weather, wrap a scarf around your nose and mouth to help warm up chilly air before you inhale it.

• Try eating smaller , more frequent meal,  and don’t eat before you go to bed.  The upward migration of stomach acids that cause heartburn can trigger asthma attacks.

• Some people with asthma are allergic to aspirin and ibuprofen.  Use paracetamol instead.

Roberto Garcia (Health & Fitness Specialist) 
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including Fitness DVDs, Health & Fitness Books and Specialist Health & Fitness Supplements.

Internal haemorrhoid’s, the most common type,  develop inside anus.  You might have some bleeding , but no pain.  External haemorrhoid’s are more painful ones and they too can cause some bleeding.  Either kind may turn into a prolapsed haemorrhoid, a soft lump that protrudes from the anus.  Prolonged sitting,  pregnancy and ageing can all contribute to haemorrhoid’s. If you often have constipation and strain when you’re having a bowel movement, you can cause haemorrhoid’s or make them worse.

Pharmacies sell many products that help-creams, pads, ointments and suppositories. As a rule doctors say to avoid over the counter products that have ingredients ending in “caine”. These contain an anesthetic that provides immediate relief but,  if used regularly, cause increased irritation.  In addition to OTC’s, however, there are plenty of household remedies you can try.

The comfort of warmth

• Fill a bath with warm water, then ease yourself  into it. You should be sitting with your knees raised, allowing maximum exposure of the anal area to the warm water.  You’ll find that this eases the pain.  What you can’t feel is how the warm water encourages increased blood-flow to the area,  and that,  in turn,  helps to shrink  swollen veins.
• Try adding a handful of  Epsom salts before you plunge into the bath to help constrict the haemorrhoid’s.  Stir the water well to dissolve the salts.
• Rather than fill up a whole bath every time you want relief you can buy a sitz bath .  These baths,  designed solely for sitting in,  are available from medical supply stores.  Or if you have a bidet- and you are not too large- you can simply immerse your rear in the bowl.
• For external haemorrhoid’s, apply a warm, wet teabag.  You can do this while sitting on the toilet.  The warmth soothes and you get added benefit from one of tea’s main components,  tannic acid. It helps to reduce pain and swelling and also promotes blood clotting,  which helps to stop the bleeding.

Sit on ice

• Fill a sturdy bag with ice,  wrap the bag in a thin cloth-  an old pillow case is ideal and sit on it.  Or use a bag of frozen peas ( also wrapped in a cloth ),  which will mould itself more comfortably to your contours.  The cold shrinks the swollen vessels,  providing enormous relief.  Sit in the chilly saddle for up to 20 minutes.  There’s no limit on how often you can do this, but give yourself at least a  10  minute break between applications.

Do dab, don’t scratch

• Soak a cotton wool ball with undistilled witch hazel and apply to the haemorrhoid’s.  It’s rich in tannins,  which cause the blood vessels to contract.
• A dab of Vaseline, also contained in many over-the-counter haemorrhoid’s treatments, can help to soothe the area.

• Liquid vitamin E and wheatgerm oil are both reputed to be effective.  Put them on a cotton wool ball and apply it a few times a day.

Lounge around

• A couple of times a day  find a comfortable sofa, stretch out, and put your feet up.
• What’s good for your frayed nerves is also good for your haemorrhoid’s. In this supine posture, you take the weight off your overstressed anal area.

Go with the grain

• Get more roughage into your diet. Research shows that a high- fibre diet can significantly reduce haemorrhoid’s symptoms, including pain and bleeding.  Foods that are rich in fibre include wholegrain breads and cereals,  fresh fruits and vegetables,  brown rice and nuts.
• When you’re getting more fibre,  you need to stay well hydrated to prevent constipation.  Be sure to drink enough fluids so that your urine is pale,  not dark, yellow.

Limit sitting and lifting

• Anyone who does a lot of sitting needs to do some standing as well.  If you’re tied to your desk most of the time,  take a five- minute walk every hour or so.  Every time you get up,  you ease the rectal pressure that leads to haemorrhoid’s.
• Heavy lifting puts pressure on the anal area.  If there’s a sofa or dresser that needs lifting,  claim that you have a bad back and ask for volunteers.
• Every time you crouch down, then lift up again,  you put direct pressure on your rectum. Also avoid any exercise that involves sitting for long periods, such as cycling .

Throne room policy

• The key to avoiding haemorrhoid’s is not straining,  so excuse yourself and go to the loo whenever you have to go. The trouble with waiting is that it leads to constipation.  And that, of course,  means you have to strain more when you do go.  And that invites haemorrhoid’s.
• After a bowel movement,  wipe with plain white unscented toilet paper that’s been dampened under running water.
• Follow the paper wipe with facial tissues coated with an unscented moisturising cream.

Roberto Garcia (Health & Fitness Specialist) 
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including Fitness DVDs, Health & Fitness Books and Specialist Health & Fitness Supplements.

1. You toss and turn instead of  falling asleep.
2. You fall asleep okay, but then wake up repeatedly during the night.
3. You wake up much too early and can’t get back to sleep again.

The most common causes of  insomnia are emotional stress and depression.  Other reasons for poor sleep include pain or illness,  medications  ( such as decongestants,  diuretics,  some antidepressants,  steroids and beta blockers) eating a heavy meal late at night or alcohol too near bedtime.

Insomnia can become a real nightmare as the clock ticks on into the night and you’re awake to notice.  But you’re not alone.  The problem affects around 15% of the UK population. Try some of the approaches listed below.  A relaxing tea,  a whiff of lavender oil,  creating a sleep routine and various other tactics will help you to drop off more easily and wake up less tried and irritable in the morning.

Bedtime snacks

• Have a slice of  turkey or chicken or a banana before going to bed.  These foods contain tryptophan, an amino acid that the body uses to make serotonin.  And serotonin is a brain chemical that helps you to sleep.  Keep the helping small, though, or your full tummy may keep you awake.
• Carbohydrates help tryptophan to enter the brain.  Try a glass of warm milk (milk contains tryptophan) and a biscuit, or warm milk with a spoonful of honey. A sprinkling of  cinnamon won’t hurt and might add mild sedative properties of its own.
• Avoid large meals late in the evening. You need  3  to  4   hours  to digest a big meal,  so if  you eat a lot within 3  hours of your bedtime,  don’t be surprised if intestinal grumblings and groans keep you awake.
• Spicy or sugary food,  even at suppertime, it is usually a bad idea. Spices can irritate your stomach,  and when it tosses and turns, so will you.  Having a lot of sugary food-  especially chocolate,  which contain caffeine – can make you jumpy.

Call on herbs for help

• Valerian can help people to fall asleep faster without the “hangover” effect of some sleeping pills. It binds to the same receptors in the brain that tranquillizers such as Valium bind to.  The herb itself stinks (think of sweaty old socks),  so we don’t advise trying to make it into tea.  Instead,  take 1/2  to 1  teaspoon of Valerian tincture or 2 Valerian root capsules an hour before going to bed.
• Make passionflower tea.  Put  1  teaspoon of the dried herb into a cup of  boiling water,  leave to infuse for 5  to  10  minutes,  strain and drink before bed.  Passionflower is widely used as a mild herbal sedative.
• You can also combine both supplements.  Natural sleep remedies often include other herbal ingredients as well,  such as hops.  Whatever the formulation, follow package directions.

A sweet way to scented sleep

• Lavender has a reputation as a mild tranquillizer.  Dilute lavender oil in a carrier oil ( 5 drops per 10ml )  and dab a little on to your temples and forehead before you hit the pillow.  The aroma should help to send you off to sleep.  You can also add lavender oil to a diffuser or vaporiser to scent your bedroom.  Or place a lavender sachet near your pillow.
• Put a drop of  jasmine essential oil on each wrist just before you go to bed.

• Try a soothing aromatic bath before bedtime.  Add  5  drops of lavender oil and 3  drops of  Yang-Yang oil to warm bathwater and enjoy a nice soak.

Adopt a rigid routine

• Wake up at the same time each day, no matter how little sleep you had the night before.  At weekends,  don’t have a lie in.  Follow the same routine so your body adheres to the same pattern all week.  You’ll fall asleep faster.
• Every morning go for a walk. It does not  have to be long but it should be outdoors.  The presence of natural light tells your sleepy body it’s time to wake up for the day. With your body clock set to natural daylight,  you’ll sleep better at night.

• Try not to nap during the day,  no matter how tired you feel.  People who don’t have insomnia often benefit from a short afternoon nap.  However, if you nap during the day only to turn into a wide-eyed zombie at night,  there’s a good chance that afternoon snooze is disrupting your body clock.  If you must nap,  limit it to half-an-hour at the most.

Pillow tricks

• Once you get into bed,  imagine your feet becoming heavy and numb.  Feel them sinking into the mattress.  Then do the same with your calves and slowly work your way up your body, letting it all grow heavy and relaxed.  The idea is to let yourself go all the way from head to toe.
• If you prefer lullabies, listen to calming, relaxing tapes as you drift off.

Prepare your bedroom for rest

• If you find yourself tossing and turning as you try to get comfortable,  consider buying a special neck-supporting pillow. They are specially designed for people who have neck pain or tension that prevents sleep.
• Turn your alarm clock so that you can’t see it from your bed. If you keep glancing at the clock when you wake up – and it’s almost impossible not to -  you’ll soon start wondering how you can possibly function tomorrow on so little sleep tonight.  For  truly accomplished insomniacs,  just one glance at a clock is enough to set a whole anxiety train in motion.

• Turn the central heating off before going to bed.  Most people sleep better when the air around them is cool and their bedding is snug.

Things not to do

• Avoid exercising within hours of bedtime – it’s too stimulating.  Instead,  exercise in the morning or after work.  An exception is yoga. A number of yoga postures are designed to calm your body and prepare you for sleep.
• Avoid caffeinated drinks, particularly within hours of bedtime.  Though people have varying ranges of sensitivity to caffeine,  the stimulating effects can be long-lasting.
• Also avoid alcohol in the evenings.  While a tot of whiskey might help you to fall asleep a bit faster than usual,  the effects soon wear off and you’re much more likely to wake up during the night.
• If you smoke within 4 hours of going to bed,  look no further for the cause of your insomnia.  Nicotine stimulates the central nervous system,  interfering with your ability to fall asleep and stay asleep.

Roberto Garcia (Health & Fitness Specialist) 
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including Fitness DVDs, Health & Fitness Books and Specialist Health & Fitness Supplements.