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YOUR ESSENTIAL GUIDE TO

GOOD HEALTH

Welcome to Your Essential Guide to Good Health

We are often bombarded with information about health. Tips, tricks, to-dos & what not to-dos… The sheer volume of information available to us can be overwhelming and confusing!

Australian NaturalCare has done the research for you and combined 10 must-read articles to create Your Essential Guide to Good Health.

This guide addresses common digestive, mental, physical and general health concerns, containing vital information to help you build a solid foundation for good health.

We hope you find this guide informative and helpful. If you’re looking for information on topics not contained in this guide, visit our comprehensive health news and information resource, Health HQ at ausnaturalcare.com.au/health-hq

Our experienced naturopaths are also available to answer any questions you may have, via the Live Chat function on our website during normal business hours (AEST).

Keep well,

The Australian NaturalCare Team

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Table of Contents10 Energy Boosters.................................................. ..... 3

20 Reasons To Take Supplements.................................. 4

Could you be deficient in Vitamin D?....................... ..... 6

Good Fats, Bad Fats................................................. ..... 7

10 Tips To Get Your Bowels Moving......................... ..... 8

Junk Food Linked To Bad Moods......................... .... ....10

Six Tips For Preventing Memory Problems............... .... 11

Highlight on Magnesium....................................... ..... 12

Kick the Sugar Habit in 4 Weeks.............................. ...13

5 Tips to Help you Sleep Better................................ ...14

The foundations for healthy energy levels are a well-balanced diet, an active lifestyle and refreshing sleep. If you need a little extra support, don’t reach for a coffee or caffeine-containing soft drink – here are a dozen healthier options to try.

START BY TAKING A MULTIVITAMINThe conversion of the carbohydrates, proteins and fats in your food into cellular energy involves a wide range of nutrients, and deficiency of any of them may impede energy production, resulting in fatigue.

Consider taking a broad-spectrum multivitamin and mineral formula, ensuring you choose a product that contains the B-complex group of vitamins (including folic acid) and the minerals magnesium, iron, manganese and zinc.

Taking supplements of specific nutrients and herbs that may further support your energy levels may also be beneficial – consider those on the list below.

B-GROUP VITAMINS: NUTRITIONAL SUPPORT DURING TIMES OF STRESSThe B-complex vitamins are important for converting the food you eat into useable energy, and are essential during times of stress. They are water-soluble so you need to top up your levels of them every day.

SIBERIAN GINSENG IMPROVES ENERGYSiberian ginseng has been used in traditional Chinese medicine to increase vitality and energy for over 2000 years. It is traditionally regarded as a wellbeing tonic that supports physical and mental responses during periods of fatigue, especially when due to chronic exposure to stress.

MAGNESIUM SUPPORTS MUSCLE AND NERVE FUNCTIONMagnesium is a key mineral for energy production in the body and is essential for the functioning of the nervous system and muscles. Stress can increase your body’s magnesium requirements.

COENZYME Q10 FOR CELLULAR ENERGY PRODUCTIONCoenzyme Q10 is a vitamin-like nutrient that’s essential for the production of cellular energy. The body’s production of it declines as you get older, so supplementation may be beneficial – especially for those who are also looking to support their heart health.

SCHIZANDRA: TRADITIONAL LIVER TONIC TO SUPPORT VITALITYIn traditional Chinese herbal medicine, schizandra has a long history of use for restoring the body’s vitality. It helps support the endocrine (hormone) system, helps improve physical performance and endurance, and promotes resistance to the effects of physical and emotional stress. It also supports the liver’s detoxification processes.

CARNITINE CONVERTS FAT TO ENERGYThe amino acid carnitine can be beneficial for both physical and mental fatigue. It also helps transport dietary fat directly into cells to be broken down and used for energy.

LOW IRON LEVELS MAY CAUSE FATIGUEDue to a combination of dietary habits and menstrual blood loss, many women have low iron levels, which may cause fatigue, pale skin, nails and mucous membranes, and reduced resistance to infection. When choosing an iron supplement look for a product that also contains other nutrients that support healthy blood, including folic acid and vitamin B12. And if you’re concerned that your iron levels are low, do see your doctor for a blood test.

KOREAN GINSENG: CHINESE ENERGY TONICKorean ginseng, also known as ‘Chinese’ or ‘Panax’ ginseng, is a traditional Chinese herb well known for supporting vitality and stamina, enhancing physical performance and helping the body adapt to stress. It has traditionally been used during times of fatigue, exhaustion, tiredness and weakness to revitalise and strengthen the body.

GINKGO AND BACOPA SUPPORT MENTAL ALERTNESSIn clinical trials, ginkgo and bacopa have both been shown to improve memory and mental alertness. Bacopa may also help relieve nervous tension and mild anxiety, especially during times that involve both learning and stress (such as during exam periods).

10 ENERGY BOOSTERS

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1. YOUR JOINTS AREN'T WHAT THEY USED TO BE

As you age, the amount of glucosamine created by your body decreases. As a result, your joint cartilage becomes thinner, the lubricating synovial fluid in your joint spaces becomes thin and watery, and your joints may become damaged and arthritic. Taking a glucosamine supplement may help to maintain cartilage health, enhance joint flexibility and mobility, and relieve osteoarthritis symptoms such as pain and inflammation.

2. YOU’RE UNDER STRESS

During prolonged periods of stress your body uses vitamins and minerals at a higher rate, which may lead to deficiencies unless nutrients are supplemented.

3. YOU MICROWAVE YOUR FOOD

Cooking some foods in the microwave may deplete their nutrient levels. For example, in a study published in The Journal of the Science of Food and Agriculture in 2003, microwaving broccoli caused a loss of up to 97% of its antioxidants, while steamed broccoli only lost 11% of its antioxidants.

4. YOU DON'T EAT ENOUGH FRUIT AND VEGIES

Many Australians don’t consume the recommended two serves of fruit and five serves of vegetables every day, and consequently may be missing out on important nutrients. If that

sounds like you, consider taking a multivitamin supplement, and perhaps some additional vitamin C.

5. YOU'RE TRYING FOR A BABY

Women who are planning to conceive are strongly advised to take folic acid supplements (at least 400 mcg a day) for at least three months prior to conception in order to help reduce the likelihood their baby will develop spinal abnormalities such as neural tube defects. Fathers-to-be may benefit by taking a multivitamin supplement too, as male fertility may be adversely affected by free radical damage. Key nutrients for men to consider include vitamins C and E, zinc and selenium.

6. YOU'RE PREGNANT OR BREASTFEEDING

Nutritional demands during pregnancy and breastfeeding are high. Your diet alone may not be able to supply all the nutrients you need during this special time, and taking additional vitamins, minerals and omega-3 fatty acids (like the ones in fish oil) may be beneficial.

7. YOU'RE VEGETARIAN OR VEGAN

Vegetarians and vegans are more prone to deficiencies in vitamin B12, iron, calcium and zinc than meat eaters, as their diets can be low in these nutrients. Supplementation may be necessary to meet the recommended daily intake for these nutrients.

8. YOU'RE GETTING OLDER

Stomach acid production declines middle age onwards, so you may find your ability to absorb all the nutrients in your diet declines too. Taking a multivitamin helps

to ensure you’re getting the nutrients your body needs. The body’s production of coenzyme Q10 also declines with age, and taking supplements of this nutrient, which is required by every cell in the body for the production of energy, may help to support heart health.

9. YOU WANT TO MAINTAIN YOUR BONE HEALTH AS YOU GET OLDER

Requirements for calcium increase with age, and many people find it difficult to obtain the recommended 1000-1300 mg of calcium that adults require every day. Healthy bones need a strong nutritional base to help prevent bone loss and stabilise bone density, so when choosing a calcium supplement, look for one that also includes the supportive nutrients magnesium, boron, zinc, manganese, copper, and vitamins C and D. Bear in mind, too, that because our recommended daily intake of calcium is so high, just taking a multivitamin won’t provide all the calcium that your bones need.

10. YOUR DIET IS HIGH IN SUGAR

Consuming too much sugar may weaken your immune system. A high sugar intake may also lower your vitamin E levels, impede your absorption of calcium and magnesium, and lead to copper and chromium deficiencies.

Nutritional supplements should not replace a balanced diet, but they may still be beneficial in some circumstances. Here are 20 important reasons you might like to consider taking supplements.

20 REASONS TO TAKE SUPPLEMENTS

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HEALTHY RECIPEASIAN SALMON SALAD

11. YOU ENJOY A TIPPLE

Consuming alcohol depletes the body of vitamins A, C, D, E, K and the B-group vitamins (including folic acid), and the minerals selenium, zinc, magnesium and potassium. It also inhibits the absorption of calcium.

12. YOU HAVE FOOD ALLERGIES OR INTOLERANCES

Being on a restricted diet may mean that you are missing out on essential nutrients, so take a daily multivitamin to ensure you’re obtaining all the vitamins and minerals your body needs.

13. YOU’RE A SMOKER

Smoking robs the body of vitamins A, C and E, beta-carotene, the minerals selenium, zinc and vanadium, and reduces calcium absorption.

14. YOU’RE PHYSICALLY ACTIVE

People who exercise regularly have higher nutritional requirements than others, and may not be able to get all the nutrients they need from their diets, so should consider taking supplements. Antioxidants may be particularly important, because the increased consumption of oxygen that occurs during exercise increases generates free radicals, and consequently increases the demand for antioxidants to neutralise them. This may be exacerbated if you exercise near roads, which increases your exposure to pollutants such as exhaust fumes, ozone and nitrogen dioxide.

15. YOU DON'T SPEND MUCH TIME IN THE SUN

People whose skin isn’t exposed to the sun on a regular basis are at increased risk of vitamin D deficiency, and may

benefit from taking a supplement.

16. YOU’RE PRONE TO SUNBURN

Getting sunburnt doesn’t just increase your risk of developing skin cancer; it also promotes ageing of the skin and can lead to premature skin wrinkling. Taking the antioxidant vitamins C and E may help reduce the ageing effects on skin cells exposed to the sun.

17. YOU EAT A LOT OF PROCESSED FOODS

The processing of refined grain products such as white flour, white rice, breads and pastas strips them of their nutrient-rich outer husks, and means they require additional nutrients from the body in order to be metabolised.

18. YOU’RE OVERWEIGHT

Amongst many other consequences of being overweight or obese, it may increase the rates of inflammation and free radical damage, and therefore increase the body’s need for antioxidants. Obesity is alsoassociated with vitamin D deficiency.

19. YOU FLY FREQUENTLY

People who fly regularly (especially on international flights or at altitudes higher than 10,000 metres above sea level) are exposed to cosmic radiation, which can damage the body’s cells. Supplementing with antioxidants may help to reduce the damage.

20. YOU EXPERIENCE HEAVY MENSTRUAL BLOOD LOSS

Women may lose up to 20 mg of iron during menstruation, and consequently need to ensure their diets contain adequate amounts of iron. An iron supplement may be necessary in some instances. If you suspect you may be low in iron, make sure you talk to your doctor about a blood test.

YOU WILL NEED:

500g dried rice vermicelli noodles1 bunch baby bok choy150g snow peas, trimmed1 large carrot, cut into thin stripsTsp olive oil4 small salmon fillets1 red capsicum, cut into thin strips400g baby corn¼ cup lemon juicefreshly ground pepper2 tablespoons Thai sweet chilli sauce1 teaspoon minced gingercoriander to garnish

METHOD

Place noodles in a large heat-proof bowl and cover with boiling water. Stand for 10 minutes, then drain and rinse thoroughly with cold water; drain well.

Remove the stem ends of the bok choy and separate the leaves. Wash and dry, then cut the leaves from the stems. Cut stems crossways into 1 centimetre slices, and cut leaves crossways into 2 centimetre shreds. Place stems, snow peas and carrot in a heat-proof bowl and cover with boiling water. Stand for 3 minutes, then drain well.

Drizzle the olive oil into a frying pan and heat. Cook salmon over medium-low heat for 3 minutes on each side. Transfer to a plate, cover loosely with foil and stand for 5 minutes. Meanwhile, place noodles and vegetables in a large bowl. In a small bowl or jug, mix lemon juice, sweet chilli sauce and ginger. Pour over noodle salad and toss well to combine. Divide salad among serving plates, and top with salmon fillet.

Season with freshly ground pepper and garnish with coriander leaves, if desired.

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Since vitamin D is largely produced via the action of sunlight on the skin, it was once assumed that deficiency wasn’t a problem in a sunny country like Australia. However, it’s now clear that many Australians do have sub-optimal levels of vitamin D.

Population groups in Australia who are at greatest risk of vitamin D deficiency include:

• Older people, particularly those who are institutionalised

• People with dark skin

• People who are obese

• People who don’t expose their skin for religious and cultural reasons

• People affected by certain health conditions, such as coeliac disease

However many other people also have low levels of vitamin D. Research suggests that even in a sunny region like Queensland, more than 40% of healthy adults may have insufficient vitamin D levels. People living in the southern parts of Australia are even more likely to be affected, especially during the colder months of the year.

What are the consequences of low levels of Vitamin D?

Inadequate vitamin D levels have been linked with a wide variety of health problems, including:

• Increased hair loss

• Osteoporosis and osteopaenia

• Increased susceptibility to fractures and falls in the elderly

• Muscle weakness and non-specific musculoskeletal pain

• Reduced immune function

How can I make sure I get enough of Vitamin D?

Optimise your vitamin D levels by exposing your skin to sunlight on a regular basis. The recommended amount of sun exposure for adequate vitamin D levels varies according to where you live.

To achieve healthy vitamin D levels it is recommended that people living in Darwin, Brisbane and surrounding areas have a few minutes of unprotected sun exposure on most days throughout the year. People living in areas like Sydney, Canberra and Perth need a few minutes of unprotected sun exposure on most days during summer, and two to three hours per week during June and July.

Those who live further south (for example in Melbourne, Adelaide,

Hobart or surrounding areas) need a few minutes of unprotected sun exposure on most days in summer, and two to three hours per week from May to August. Make sure to avoid sun exposure during the times of the day when UV rays are at their strongest. Instead, choose early morning or late afternoon as your times for catching some sunshine.

In addition, some people may benefit from taking vitamin D supplements. In most instances 1000 IU per day provides a suitable dose.

Where you live:

How much sun you need:

Northern Territory

A few minutes of unprotected sun exposure on most days throughout the year

Queensland

New South Wales

A few minutes of unprotected sun exposure on most days during summer, and 2-3 hours per week during June and July

Australian Capital Territory

Western Australia

Victoria A few minutes of unprotected sun exposure on most days during summer, and 2-3 hours per week from May to August

South Australia

Tasmania

RECOMMENDED SUN EXPOSURE

COULD YOU BE DEFICIENT IN VITAMIN D?

Why do we need fat?

Fats have many roles to play in the human body. For example they:

• Provide the body with insulation • Enable the absorption of the fat-soluble vitamins A, D, E, and K and allow them to be transported around the body for use by the cells • Are involved in hormone production

What are the different types of fat?

Dietary fats can be broadly classified into the following groups, which are named according to their chemical structures:

• Unsaturated fats: The two groups of unsaturated fats are monounsaturated and polyunsaturated fats. They’re predominantly found in fish, nuts, seeds, and the oils sourced from them.

• Saturated fats and cholesterol: These fats mainly occur in animal products such as meat, eggs and dairy products.

• Trans fats, hydrogenated and partially hydrogenated fats: Hydrogenated fats are oils that have been hardened to make

processed foods such as margarine, biscuits and cakes; partially hydrogenated fats are only partly hardened. Foods made with hydrogenated oils contain high levels of trans fatty acids, which have been linked to increased rates of heart disease.

How do the different types of fat affect cholesterol?

Healthy cholesterol levels are essential for good health. However, high blood levels of cholesterol and other lipids (such as triglycerides) can increase your risk of developing atherosclerosis (hardening of the arteries) and are a potent risk factor for heart disease.

The liver makes much of the cholesterol your body needs, but you also absorb cholesterol from some of the foods you eat.

Saturated fats also contribute to your cholesterol levels by increasing your body’s cholesterol production, and consequently are best consumed in only limited quantities.

Trans fats can exacerbate the situation by damaging good fats, raising levels of LDL-cholesterol (‘bad’ cholesterol) and causing chronic inflammation.

On the other hand, polyunsaturated and monounsaturated fats

may help maintain healthy cholesterol levels,

especially when consumed in place of

saturated and trans

fats.

Omega-3 and omega-6 Omega-3 and omega-6 fatty acids are groups of polyunsaturated fats that are considered to be essential fatty acids as they cannot be produced by the body and must be obtained from our diets or supplements.

Examples of omega-3 fats include eicosapentaenoic acid (EPA), which has anti-inflammatory properties, and docosahexaenoic acid (DHA), which is important for brain development and growth. EPA and DHA are found in abundant quantities in fish oil and krill oil. Linoleic acid, found in a wide variety of nut and seed oils, is an example of an omega-6 fat.

It has been estimated that the typical Western diet contains up to 20 times more omega-6 fats than omega-3s, however optimal health may require the ratio of omega-6 to omega-3 to be closer to 2:1 or even that the two groups of fats be consumed in equivalent quantities.

To help improve the balance, aim to consume two or three servings of oily fish every week, and consider taking fish oil or krill oil supplements. Flaxseed oil is a suitable alternative for vegetarians, but the omega-3 fats it contains are not as biologically available as those in fish.

Omega-9 fatty acids can be produced in the body, so are not classified as essential fatty acids. However, we also consume them in our diets and they do have important health properties. The oleic acid found in extra virgin olive oil is an important example, and is believed at least partially responsible for the heart-health benefits of a Mediterranean-style diet. 7

GOOD FATS, BAD FATS

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Rather than relying on laxatives, why not take a holistic approach, starting with the following ten tips.

1. Eat more fibre

Fibre acts as a bulk-forming laxative, increasing the size and weight of the stool so that it passes easily from the body. Build up the amount of fibre in your diet gradually in order to avoid an initial increase in gas and intestinal discomfort. Ultimately, your aim is to consume 27- 40 grams of dietary fibre daily, including both soluble fibre (which absorbs lots of water and forms a relatively soft stool) and insoluble fibre (which forms a firmer and bulkier stool).

Soluble fibre is found in psyllium (along with insoluble fibre), flaxseed meal and other seeds, vegetables, fruits, legumes and grains such as oats. Insoluble fibre can be found in the bran of wheat and other

whole grains, as well as nuts and seeds, fruits and vegetables.

2. Re-establish your bowel flora

Both constipation and a diet low in fibre may be associated with an overgrowth of bad bacteria in the bowel and a lower proportion of friendly bacteria, which help maintain healthy bowel function. Supplementing with probiotics

is recommended to re-establish bowel flora after it has been disturbed, and may help to restore or improve regularity.

3. Support your liver and gall bladder

If your liver and gall bladder function are poor, it’s not uncommon for the bowel to be underactive too, so the naturopathic approach to treating constipation often involves the use of herbs and nutrients that support the liver and gall bladder. Examples include dandelion root and milk thistle, which may assist liver function and enhance bile production to soften stools.

4. Stay hydrated If you’re not keeping your fluids up, your stools can become hard, dry and difficult to move. Drinking around eight glasses of pure clean water per day (not tea, coffee, or cola, which can be dehydrating) has many health benefits, not least of which is that it will support your colon function and the excretion of wastes.

5. Get moving

Engage in regular exercise for at least 20 minutes, three times per week. Include abdominal and pelvic floor exercises to improve muscle tone and aid bowel movements. A regular yoga or tai chi class may help move things along too.

6. Work with your bodyWe often ignore the call from nature to go to the toilet because it’s simply not convenient, but ignoring this urge can contribute to constipation problems, so get into the habit of heading for the bathroom whenever you get the urge to do so. You might also like to try to retrain your body into regular habits by spending ten minutes or so sitting on the toilet at the same time every day, preferably after a meal or exercise, even if you don’t need to pass a bowel movement.

7. Think about your posture

Changing the way you sit on the toilet could help make passing a bowel movement easier for you. Try leaning back on the toilet seat, with your feet raised on a small footstool; the angle of the bowel in this position makes evacuating the bowel much easier than sitting vertically upright, and allows you to press down with your feet to increase the muscular pressure on your abdominal cavity.

Naturopathic philosophy views poor health as beginning in your bowels and it's little wonder: if waste matter sits in the bowel for too long, toxins may be re absorbed into the bloodstream, putting an extra burden on our system.

10 TIPS TO HELP GET YOUR BOWELS MOVING

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8. Try a tummy massage

When you massage your abdomen, you’re also massaging your bowels, which can help trigger the wave-like muscular contractions called peristalsis that move the stool along the bowel. Lying on your back, start with your fingertips on the right-hand side of your abdomen, diagonally below and to the right of your navel and parallel to your hip. Massage upwards in circular movements until your fingers are just beneath your ribs, then massage horizontally across to the other side and then down again, ending up diagonally below your navel on the left. Repeat this massage for a period of five minutes, ideally before you get out of bed in the morning.

9. Relax

When you’re stressed or tense, the “fight or flight” mechanism kicks in, slowing down digestion and the passage of waste matter through the bowels. If you suspect that tension is at the root of your bowel problems, take time out to listen to relaxing music or go for a walk. Magnesium has a calming effect on both the nervous system and the muscles, and may help to relax muscle tension, including in your abdominal muscles while also helping to provide relief from nervous tension and stress.

10. Avoid relying on laxatives

From time to time taking a laxative may help you go to the toilet. However, laxatives should not be relied upon for long-term use as they can make the bowel lazy and worsen constipation. Constipation is sometimes a symptom of more serious health problems, so it’s important that you consult your healthcare professional if you experience severe or persistent problems.

Avoid junk food if you want to keep depression at bay. That’s the message from research published in the British Journal of Psychiatry in 2009, which examined the links between diet and the risk of developing depression.

Researchers investigated the dietary habits of 3486 people aged 35 to 55 years. Five years later, they asked those same participants about their experience of depressive symptoms.

The results showed that people who ate a typical Western-style diet heavy in processed and junk foods such as processed meat, refined grains, fried food and desserts were 58% more likely to experience depression than those who ate a whole food diet based on vegetables, fruit and fish.

It’s not clear exactly how these nutritional influences contribute to the presence or absence of depression, but a number of factors may be involved. For example, a Western-style diet is known to increase levels of inflammation in the body, which has been linked to depression. High consumption of refined sugars may also be associated with depressive symptoms.

On the other hand, a whole food diet contains a variety of nutrients and is rich in antioxidants and other nutrients such as folate that are known to help reduce depression risk. The presence of large quantities of nutrients such as folate and polyunsaturated fatty acids may contribute to part of the protective action of a whole food diet.

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JUNK FOOD LINKED TO DEPRESSED MOODS

We often joke that we start to forget things as we get older, but that doesn’t make it inevitable. Following these tips could help maintain your memory function.

KEEP YOUR BRAIN ACTIVE

Engaging in complex mental activities throughout your lifespan has been shown to reduce the likelihood of dementia and cognitive decline, and may even help prevent the hippocampus area of your brain (which is involved in memory function) from shrinking as you get older. Try to incorporate mentally stimulating activities such as learning new skills, doing crosswords or Sudoku puzzles or playing Scrabble with friends into your lifestyle on a regular basis.

AVOID STRESS

Stress can contribute to memory loss in two different ways.

• During acute (or short-term) stress, the stress hormone cortisol temporarily inhibits short-term memory function. Once the stressful situation ceases, the memory improves again.

• During chronic (or persistent) stress, substances secreted in the body can cause permanent death to nerve cells in the hippocampus area of the brain, affecting memory.

If you’re in a stressful situation and finding it difficult to think clearly, try taking time out from what’s bothering you. A gentle stroll, a heart-to-heart chat with a friend, or some quiet time listening to music could help you get your thoughts straight again.

EAT WELL

To give the brain the best chance of functioning well, try including these healthy choices in your diet:

4 Complex carbohydrates: Eat whole grains and legumes to supply your brain with energy and help keep your blood sugar on an even keel.

4 Fruit and vegetables: A high intake of fresh fruit and vegetables is associated with better memory performance among individuals older than 65 years.

4 Fish: Choose oily fish such as sardines, salmon or herring, which are rich in the omega-3 essential fatty acids that are vital for healthy brain function.

4 Nuts and seeds: Top up your intake of healthy fats with regular servings of nuts and seeds, which contain vitamins and minerals as well as essential fatty acids.

4 Eggs: Eggs are a rich source of a nutrient called choline, which is needed for brain processes including memory.

4 Water: Dehydration has been implicated in memory defects, so try to drink around two litres of clean, filtered water every day.

CONSIDER NUTRITIONAL SUPPLEMENTS

4 Omega-3 fats: Consuming high levels of the omega-3 fatty acids found in fish may have a protective effect on cognitive function, especially as you get older. If you’re

vegetarian, consider taking flaxseed oil as an alternative source of omega-3s.

4 B Vitamins: Certain B-group vitamins are involved in the production of brain chemicals involved in memory, and even mild deficiencies can impact on your thinking and memory. Of the B-group vitamins, vitamin B12 and folic acid may be particularly important for older people. Australian research has shown that over the long-term, taking 400 mcg folic acid and 100 mcg vitamin B12 per day may help to prevent the cognitive declines and memory problems that are often associated with ageing.

4 Vitamin D: Vitamin D deficiency appears to increase the risk of cognitive impairment in older women, and has also been linked to a number of other health problems.

4 Zinc: Zinc is present in the hippocampus in large amounts, and is needed for the production of some of the brain chemicals involved in memory.

GIVE GINKGO A GO

Ginkgo provides many benefits for healthy brain function, having been shown to help improve memory and enhance cognition and the processing of new information. These effects have been attributed to its powerful antioxidant activity and ability to promote healthy blood flow to the brain.

SIX TIPS FOR PREVENTING MEMORY PROBLEMS

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BACOPA MAY IMPROVE MEMORYAlso known as brahmi, bacopa is a potent antioxidant and has traditionally been used as a brain and memory tonic in Ayurvedic medicine. Studies show that it aids the retention of new information, improves learning and memory, and significantly reduces anxiety.

Taking bacopa has been shown to improve several aspects of cognitive function and memory in healthy people aged 55-70 years with age-related memory problems (but not dementia or psychiatric disorders). In this placebo-controlled study, published in the Indian Journal of Psychiatry in 2006, more than half of the participants who took bacopa extract for 12 weeks experienced memory improvements of at least 21%. In contrast, none of the participants who took the placebo experienced this degree of memory improvement.

Magnesium is an essential mineral involved in over 300 vital metabolic and enzymatic reactions. This mineral is required by every organ in the body, needed for every major biological process, has numerous bodily functions and is imperative for our health.

Functions and requirements of Magnesium Magnesium has numerous roles and functions in the body; it is an extremely important mineral and is required for:

• Nerve conduction and muscle activity – magnesium is essential for the electrical activity in nerves and muscles, having a key role in their healthy functioning and enabling them to relax

• Energy – magnesium is required for the metabolism of carbohydrates and fats to produce energy. Magnesium is also utilised in the mitochondria of the cells for the synthesis of adenosine triphosphate (ATP). ATP provides energy for nearly all of the body’s metabolic processes

• The synthesis of bone matrix, bone mineral metabolism and is required for healthy bone formation and the maintenance of bone density

• Normal rhythm of the heart and healthy heart function

• Amino acid, fatty acid and protein synthesis

Magnesium’s health benefits Magnesium may help with the following health conditions:

• Mild anxiety, stress, irritability, insomnia, nervous tension

• Muscular cramps, spasms and twitches

• Muscular aches and strains

• Migraines, headaches

• Restless leg syndrome

• PMS, menstrual cramps

HIGHLIGHT ON MAGNESIUM

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By following our week-by-week plan, you'll soon find yourself swapping the refined sugar in your diet for healthier options.

WEEK 1: Have a better breakfast

Kick things off by going through your pantry and tossing out any packaged or canned foods that contain refined sugar or hidden sugars in the forms of corn syrup, sucrose, glucose, dextrose, maltose and even fructose (fruit sugar).

Don’t forget to read the labels on your breakfast cereal – they often contain surprisingly large quantities of sugar. If yours doesn’t make the grade, choose a new one based on fibre- and nutrient-rich whole grains such as oats, brown rice, millet, amaranth, spelt or buckwheat.

Serve it with fresh or dried fruit for added sweetness. If you’re prone to experiencing sugar cravings, especially in the late afternoon, try increasing the protein content of your breakfast by adding extra nuts and seeds, or swapping your cereal for an omelette or protein smoothie.

Tip: Consider taking a chromium supplement with your breakfast. This essential mineral plays a vital role in the blood sugar control and the metabolism of the carbohydrates, fats and proteins in your diet. Other supplements that support blood sugar management in healthy people may also be beneficial. WEEK 2: Be smarter with your sauces and spreads

Now that you’ve got your breakfast

on track, let’s tackle what you spread on your bread. Ditch the sugary jams, chocolate spreads and store-bought chutneys, and instead choose healthier options such as sugar-free fruit spreads, natural nut butters, avocado, mashed banana, tahini or hummus.

While you’re at it, check to see if your bread contains added sugar, and whether it’s based on whole grains. If it’s not as nutritious as it should be, try switching to sourdough bread, mountain bread or pita bread – always favouring whole grain varieties.

Store-bought sauces and dressings are often laden with sugar too, so start making your own. It’s easier than you think:

4 For pasta sauce add fresh herbs to pureed cooked tomatoes

4 For stir-fries mix together soy sauce, sesame oil, fish sauce and lime juice

4 Salad dressings are a breeze with simple ingredients such as extra virgin olive oil, lemon juice, balsamic vinegar, grainy mustard, garlic and a splash of fresh herbs

4 Gravy is easily made by thickening meat juices with flour and home-made stock or water

WEEK 3: Guilt-free snacks and desserts

There’s no need for sugary snacks when there are so many tasty and healthy options to choose from. Steer clear of lollies, biscuits, cakes and sweetened yoghurts, and instead reach for unsalted nuts and seeds, a piece of fruit, a tub of natural yoghurt with added berries, or vegetable sticks with hummus or nut butter. Replace the refined

sugar in cakes and desserts with fresh fruit, xylitol, agave syrup, rice syrup, barley malt or raw honey. Adding organic desiccated coconut or almond meal is another way to add a bit of sweetness.

WEEK 4: Think about your drinks

If you take sugar in your coffee or tea, it’s time to cut it out. Simply halve the amount of sugar you use every day until you no longer need it. If you prefer, you could replace it with natural alternatives, such as stevia or xylitol - both are very sweet so you don’t need to use much at all.Toss the soft drinks, cordials and flavoured milks in the bin, but don’t replace them with diet drinks, because the artificial sweeteners they contain are not a healthy choice.

Check whether your fruit juice contains added sugar too, and even if it doesn’t, drink it infrequently and in small quantities, as your body can only process a small amount of fruit sugar every day. (It’s better to eat the whole fruit and enjoy its natural juiciness). What should you drink instead? Filtered water is the best option by far – add a squeeze of lemon or lime juice to flavour it if you like, or drink herbal teas, many of which are naturally sweet and refreshing. These diet and lifestyle tips are intended for normal healthy people. If you have a blood sugar disorder such as diabetes do not take supplements or change your diet or exercise routine unless advised to do so and supervised by your healthcare professional. To do so may interfere with your blood sugar management and medication requirements.

There are no nutritional benefits to including refined sugar in your diet. It contains no nutrients, but plenty of calories, and consuming it to excess may increase your risk of tooth decay, weight gain, and other health problems.

KICK THE SUGAR HABIT IN 4 WEEKS

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Having trouble sleeping? Here are a handful of natural ideas that could help you overcome your insomnia and get a better night’s rest.

1. WATCH WHAT YOU EAT AND DRINK

What you eat and drink before bed might be contributing to your tossing and turning.

During the evening, avoid consuming anything that might keep you awake later, including caffeine-containing food and drinks (such as coffee, tea, cola, chocolate and guarana), sugary desserts, soft drinks (especially cola and energy drinks, which tend to contain caffeine), highly spiced meals, and alcohol.

The brain chemical serotonin is an important inducer of sleep. It is produced from the amino acid tryptophan, so eating foods containing high proportions of tryptophan during the evening may help you sleep better.

Try the following meals:

• Chicken and cheese omelette

• Tuna salad sprinkled with sesame seeds

• Spaghetti marinara and parmesan cheese

• Roast turkey and vegetables

• Tofu and vegetable stir-fry

If you’re still hungry after dinner, skip dessert, and instead try a small tryptophan-rich snack such as a nut spread, hummus or tahini (ground sesame seeds) on whole wheat crackers or bread.

Whatever you decide to eat for dinner, aim to eat lightly, and to consume nothing at all for the three hours prior to bed. Going to bed with a full stomach can result in frequent waking and poor quality sleep.

2. DEVELOP HEALTHY BEDTIME HABITS

Send the signal to your body and mind

that it’s time to relax and unwind. Turn off the TV or computer, take a warm bath containing a few drops of calming lavender essential oil, or sip on a hot cup of chamomile tea. Avoid vigorous exercise in the evenings too, although you may like to take a short gentle stroll after dinner to aid your digestion.

Sleep experts also suggest that you avoid lying awake in bed for long periods of time. If you haven’t fallen asleep after fifteen minutes or so when you first go to bed or after waking during the night, get out of bed and go into another room to relax. Don’t do anything mentally stimulating during this time like watching TV, reading or doing puzzles; instead try listening to some soothing music.

3. TRY HERBAL SEDATIVES FOR A GOOD NIGHT’S SLEEP

A number of herbal medicines have traditionally been regarded as having relaxing and sedative properties, and may help you get a good night’s sleep.

Valerian is probably the most popular sedative herb in Western herbal medicine. It has been the subject of a number of clinical studies, sometimes in conjunction with hops, which has also traditionally been used to relieve insomnia and aid restful sleep.

In many instances, these studies indicate that valerian, taken either alone or in combination with hops, may help to improve sleep quality and reduce the amount of time it takes to fall asleep.

4. PAY ATTENTION TO YOUR ENVIRONMENT

You’re more likely to sleep soundly if your bedroom is quiet, dark and well ventilated.

Your bedding can make a big difference too, so invest in a firm, comfortable mattress and use a supportive pillow.

5. STOP SMOKING AND YOU MIGHT SLEEP BETTER

During the time you spend asleep, your body and brain progress through several stages. For a healthy adult with a normal sleeping pattern, a typical overnight sleep consists of approximately 20-25% rapid eye movement (REM) sleep, in which brain activity is relatively heightened and intense dreams occur, and approximately 75-80% non-REM sleep – the deeper, more restorative type of sleep.

A study published in Chest Journal in 2008 suggests that smokers spend more time in the lighter (more easily disturbed) sleep phases and less time in deep sleep than non-smokers.

They are also more than four times likely than non-smokers to report feeling unrefreshed by their night’s sleep.

It has been reported that the poor sleep quality experienced by smokers might be due to the nicotine in cigarette smoke and the body’s withdrawal from it during sleep.

5 TIPS TO HELP YOU SLEEP BETTER

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