Do you have trouble sleeping at night? Tired of counting sheep?

“A teaspoon or two of honey before bed insures a restorative sleep,” writes Reese Halter in his informative little book, The Incomparable Honeybee & The Economics of Pollination. “A human liver stores about eight hours of glycogen – an important brain food. If you eat supper at 7 pm, by about 3 am your brain releases a stress hormone called cortisol… Elevated cortisol can lead to obesity, diabetes, coronary disease and autoimmune breakdown. A teaspoon of honey at night fuels the liver with glucose and fructose, which is absorbed slowly – thus providing a restful sleep and preventing the release of cortisol.”

A Delicious Relaxing Drink with Honey

Honey is a sedative, anti-fungal and nourishing as well. Honey soothes tissues and helps retain calcium in the body. Natural honey is also antibacterial and

Boosts the immune system. You can use honey in herbal teas or mix it into warm milk. A delicious relaxing drink that may banish insomnia is a glass of warm milk with a drop of vanilla extract and one teaspoon of honey.

Does Eating Honey Before Bedtime Cause Weight Gain?

No, according to Michael McInnes of the Royal Pharmaceutical Society. Eating a teaspoon or two of honey at bedtime can improve sleep quality without causing weight gain. Based on cumulative results of prior studies, McInnes postulated why eating honey may promote restorative sleep.

The Liver vs Stress – What About Honey?

Another way eating honey at bedtime may promote restful sleep is through glycogen storage. A 2006 study conducted by Vatallie suggested that we are more wakeful when our stomachs are empty. Thus eating small portions of food at bedtime may actually promote quality sleep.

The body stores ready-to-use energy as glycogen in the liver. Because honey contains the ideal 1:1 ratio of fructose to glucose, it is the best food available for glycogen storage. Sufficient glycogen storage is necessary for restful sleep. When your liver runs out of glycogen at night, your brain starts to trigger stress hormones such as cortisol and adrenalin to convert protein muscle into glucose. The result? You wake up and start counting sheep! The remedy? Eating one or two tablespoonfuls of honey at bedtime promotes higher quality sleep by providing you with liver fuel.

Honey, a Close Friend of Melatonin

Unlike other sugary food, eating honey raises your blood sugar level only slightly, McInnes found. It causes a controlled increase of insulin, which causes the amino acid trytophan (which honey also contains) to enter your brain. In your brain, trytophan is converted into the hormone serotonin, which promotes relaxation. In darkness, serotonin is converted into melatonin in the pineal gland. Melatonin, as everyone knows, is a natural cure for sleeping disorders. It is widely used for treating insomnia symptoms for elderly and depressive patients. Melatonin also enhances the quality of restorative sleep.

So don’t count sheep. Try something sweet! Like a couple teaspoons of raw, unprocessed honey before bedtime. And get ready for a night of restful, restorative sleep.

Salmonella on egg shells caused a massive egg recall by Write County Egg. The infected eggs have sickened hundreds of people, and affected 13 retail brands that the egg factory packages for.

The egg brands affected by the recall include:

• Lucerne
• Albertson
• Mountain Dairy
• Ralph’s
• Boomsma’s
• Sunshine
• Hillandale
• Trafficanda
• Farm Fresh
• Shoreland
• Lund
• Dutch Farms
• Kemps

How to Identify The Infected Eggs

• Eggs are packed in 6, 12, or 18 egg cartons with Julian dates ranging from 136 to 225 and plant numbers 1026, 1413, and 1946.
• Dates and codes can be found stamped on the end of the egg carton. The plant number begins with the letter P and then the number. The Julian date follows the plant number, for example: P-1946 223.

What Should I Do About The Infected Eggs?

1. DO NOT EAT the eggs
2. Return recalled eggs to the store where they were purchased for a full refund

How Can I Know That I Ate an Infected Egg?

• Salmonella poisoning symptoms: Within 6-to-72 hours of eating an egg, you may experience lower abdominal cramps, diarrhea (sometimes bloody), vomiting, fever, chills, malaise, nausea or headache.
• Symptoms can last as long as a week. While most people recover without treatment, some patients require hospitalization.

Why Are Eggs Getting Infected With Salmonella?

Industrial-scale farms (factories) raise chickens in really cramped conditions; thus, creating a breeding ground for disease. Also, bacterial contamination and widespread use of antibiotics is creating drug-resistant strains of bacteria.

What Should I Do Next Time I Buy Eggs?

1. An option is to choose locally sourced eggs from farms that allow chickens to run free. Though be aware that the label “free range” can mean different things.
2. Use an iodine solution before consuming the eggs:
   1. Directions: Place two quarts (2L) of water in a bowl and add 1 dropper full to get approximately 12 1/2 ppm iodine solution. Add 2 dropper fills to get approximately 25 ppm.
   2. Completely submerge eggs or produce for 1 or more minutes. Agitate food well. Rinsing is optional.
   3. DO NOT SAVE the water for later use. It will lose its potency and color. Add more lugol’s once the water turns clear.

Dr. Clark Recommended Lugol’s Iodine:

There are Two Types:

Lugol’s is available in two type of packaging; glass and HDPE plastic. It’s the same formula with different dispense mechanisms. The glass bottle has a glass dropper while the HDPE bottle has a plastic dropper spout. To sanitize your produce, buy Lugol’s in a glass bottle, if taken as a supplement, then get the HDPE bottle.

Lugol’s As a Veggie Wash:

It is paramount to eat clean produce. Rinsing with water alone is not enough when it comes to washing the fruits and vegetables bought at the market. Fruits and vegetables are potential sources of food-borne illness. Take extra care in washing organic food that is often fertilized with manure as well as all fruits and vegetables that are eaten raw. Lugol’s iodine has been used for decades by travelers to foreign lands to wash fruits and vegetables.

Lugol’s As a Dietary Supplement:

The benefits of iodine are so great that we can’t talk about them because of FDA regulations. It is best adviced to do research. Traditional use and research indicate benefits that support thyroid, heart, hormones, reproductive, digestive health, happiness, mental agility, intelligence, energy and much, much more.

How much iodine should I take?

Coastal Japanese, some of the healthiest people on earth, consume approximately 90 times that much, or 50,000 to 80,000 mcg (50 to 80mg) in their daily diet, which is high in fish and seaweed! So now I should take mega doses also!? Not so fast!

Iodine deficient people may start experiencing adverse events (hypersensitivity and thyroditis) when taking more than approximately 200mcg to 300mcg per day according to Safety Evidence from CRN Safety Iodine. Please don’t misunderstand, A person can still take the strong healthy dose a Japanese does, just start slowly. Start with 1/8th of a drop per day. Simply, pour a glass of water, put one drop of Lugol’s in it and drink only 1/8 of the glass (1 sip) toss the rest. Do that for a week and then take 1/4th of a drop, then 1/2 drop, then 1 drop. Always talk to a Health Professional first.

In addition to talking to a Health Professional, it is recommended to take the iodine loading test prior to taking larger amounts on regular basis, just in case of iodine deficiency.

Resources:

http://news.yahoo.com/s/ygreen/20100819/sc_ygreen/massiveeggrecallhowtocheckyourcartonforrecalledeggs

Many people equate the digestive system with the colon. Hence the popularity of “Colon Cleanses.” The fact is that the function of the colon is closely dependent on the stomach, liver, kidneys and pancreas.

For example, if your stomach does not produce enough Hydrochloric Acid (HCL), which is the most common age related cause of impaired digestive function, your food will not be sanitized properly before entering the colon and digestive enzyme production will be lacking. This results in poor colon health.

The solution to this is to not only take nutrients that address the colon, but to take nutrients that address your entire digestive system and tackle the source of the imbalance.

Consider This: 60-80% of the body’s energy is used on digestion. The remaining systems in your body (immune, respiratory, reproductive, cardiovascular, nervous, and muscular) share only 20-40% of your total energy. So guess what happens when one or more of these systems are challenged? Your body “steals” energy from the digestive system.

This is why a digestive problem is often the first clue that there may be a problem in another system.

Indigestion, heartburn, acid reflux, gas, food cravings, bloating and other digestive problems can indicate that the culprit is somewhere else entirely.

When the body “steals” energy from the digestive system, it can’t balance the stomach acid or produce enough enzymes for a smooth operation.

Many people are unaware of this connection between the digestive system and the systems of the body.

Supporting the digestive system has two main purposes: First, to imporve digestion, and second to free up energy to be used elsewhere in the body. By supporting your digestive system, you are in fact allowing your body to spend sufficient energy on all the other systems in your body.

The Entire Digestive System

An effective colon cleanse addresses the entire digestive and urinary system, including the stomach, colon, kidneys, liver & gallbladder.

Keep in mind that a healthy digestive system maintains optimum levels of stomach acid, enzymes and microorganisms in the colon.

Stomach

Surprisingly, one of the most common age-related causes of impaired digestive function is the reduction of Hydrochloric Acid (HCL) produced by the stomach.

Correct acidity level (pH from 1 to 3) in your stomach will:

(a) Sanitize food before it enters the colon

(b) Initiate enzyme production
(c) Prepare protein for digestion
(d) Help make Vitamin B12 available
(e) Help your digestive system to stop constipation, gas, bloating, heartburn and other digestive discomforts

Heartburn

One of the most surprising benefits of supporting your body’s ability to maintain optimum pH is that heartburn and indigestion may stop. It is a common belief that too much stomach acid causes heartburn. This, according to leading MDs, is not the case, especially for people over 40 years of age. The patent-medicine industry has not put any money into researching this thoroughly, so it is still a theory.

According to Dr. Jonathan Wright, author of “Why Stomach Acid Is Good For You,” in the majority of cases, too little acid causes heartburn (not too much acid). Ask your doctor to check the pH in your stomach and don’t be satisfied with having him/her check the pH in the esophagus. A good resource is www.pHcapsule.com

Note: Always talk to your health professional before taking higher amounts of supplements than indicated on the bottle. Dr. Wright finds that in rare cases people have too much acid, so talk to your Health Professional to confirm that and consider taking Dr. Clark Balanced Bicarb Antacid*

Colon

The pH of your colon is about 8, which makes it an ideal home for millions of microbes, both “good” and “bad”. Important theories maintain that the colon is protected from the “bad” microorganisms on your food and hands by the high acid level in your stomach. In old medical textbooks the stomach was called “the acid barrier” (this has since been forgotten).

Constipation Theories

There are many theories about why constipation occurs, ranging from psychological stress to interference of microorganisms in the colon and lack of dietary fiber. Each one of those theories have merits. However, Dr. Clark maintains that interference of microorganisms is the primary culprit. Her theory is that neurotoxins from microorganisms interfere with neurotransmitters (acetylcholine and epinephrine), thereby causing fecal matter to stay longer inside the colon. In other words, the microorganisms trick the body into delaying bowel movements. This is good for bacteria but bad for you. This is a theory of Dr. Clark has not been researched and we don’t expect it to be researched. However this phenomena of neurotoxins is well known in nature.

Kidneys

In order to have a great liver cleanse it is a good idea to cleanse the kidneys first. The herbs in the kidney cleanse also benefit the liver. The kidneys eliminate toxins from the body via urine. It is important to have that channel of elimination clear before doing the liver cleanses.

Liver and Gallbladder

A complete colon cleanse cannot be accomplished without the Liver and Gallbladder Cleanse and Flush. Your liver produces bile that your body uses as a detergent to liquify fat. The bile is stored in the gallbladder before it is used. Your pancreas (your enzyme production house) sits right next to your liver, so it too benefits from the cleansing. Your whole body will feel better after the Liver and Gallbladder Cleanse and Flush.

Purity – What makes Dr. Clark Store products exceptionally pure?

• Our gel capsules are Kosher/Halal certified

• Ideal for those with sensitivities

• Only the purest ingredients available are used in this cleanse.

• Does not contain any fillers or excipients like Magnesium Stearate, a common excipient in many supplements. Magnesium Stearate may contain contaminants and has been found to reduce the absorption of the substance it is mixed with by up to 30%.

• No Clay – Does not contain clay, a common ingredient in many colon cleanses. The Dr. Clark theory states that clay is undesirable because residue from clay remains in the colon for a long period of time.

The development of tough scar tissue in the liver can be a sign that liver failure may lie ahead. For heavy alcohol consumers, an alcoholic bender can cause scarring, or fibrosis, and lead to trouble. That’s why those with signs of alcoholic fatty liver are urged to stop drinking alcohol.

Cirrhosis Isn’t Just for Alcoholics

But cirrhosis isn’t just for alcoholics anymore. A study at Duke University Medical Center has found that consuming immoderate amounts of beverages sweetened with high fructose corn syrup can cause scarring and hardening of the liver. In other words, drinking soft drinks such as Coke and Pepsi on a daily basis can damage your liver as much as if you were getting looped every day.

The Pause that Doesn’t Refresh

The study, published in the journal Hepatology, tracked 427 patients with fatty liver disease to see whether consumption of fructose made a difference in the progression of fatty liver to the organ’s failure. The Duke University researchers asked subjects how many fructose-sweetened beverages a week they drank, including fruit juices and soft drinks sweetened with high-fructose corn syrup. While only 19% of the fatty liver patients consumed few or no fructose sweetened beverages, 28% drank at least one a day.

Compared to subjects who drank the least fructose beverages, those who drank the most were significantly more likely to have the hepatic scarring that will more often progress to cirrhosis or liver cancer. The researchers also found that the heavy fructose drinkers also have lower levels of HDL (or “good”) cholesterol.

Another Study

Other researchers conducted a study using a new mouse model of obesity and liver disease that closely models human disease, according to Rohit Kohli, M.D., a gastroenterologist at Cincinnati Children’s Hospital Medical Center and the study’s main author.

“Fructose consumption accounts for approximately 10.2 percent of calories in the average diet in the United States and has been linked to many health problems, including obesity, cardiovascular disease and liver disease,” says Dr. Kohli. “We’ve developed a mouse model that is very close to human disease, allowing us to better understand the process involved in the development and progression of obesity-related fatty liver disease.”

The study was conducted in mice, some of which were fed a normal diet of rodent chow and some a 16-week diet of fructose and sucrose-enriched drinking water and trans-fat solids. Their liver tissue was then analyzed for fat content, scar tissue formation (fibrosis), and the biological mechanism of damage. The investigators found that mice fed the normal calorie chow diet remained lean and did not have fatty liver disease. Mice fed high calorie diets (trans-fat alone or a combination of trans-fat and high fructose) became obese and had fatty liver disease.

High Fructose Corn Syrup is “Not Benign”

Duke University hepatologist Dr. Manal Abdelmalek said in a news release that high-fructose corn syrup, which was first introduced into the human diet in the 1970s and has accounted for an average of 10% of Americans’ caloric intake over the last decade, “may not be as benign as we previously thought.”

In the past Self Health Resource Center used to stamp products with a “Use By Date” that were derived from the shortest expiration date of the raw material in the product. The “Use By Date” usually came to 2 years, but was sometimes longer as in the case of herbs. On rare occasions a shorter date was used, as in the case of Melatonin (1 year) and Freeze Dried Black Walnut Hull Capsules(1 year). No product was ever released with a “Use By Date” of less than one year.

Due to new regulation laws the “Use By Date” will temporarily be replaced with “Manufacturing Date”. The products will continue to be manufactured in precisely the same manner and with the same raw materials. The reason for this is purely because of new FDA regulations that state that additional “Government Level” tests need to be done on each product in order to continue to display a “Use By Date”.

Self Health will test each manufactured product. However, each test takes 90 days and not all products can be tested at the same time. Therefore, in the coming year, you will see “Use By Dates” on some products and “Manuf Date” on other products.

Self Health is doing everything they can to comply with the FDA regulations so that they can continue to manufacture.

Unfortunately, Self Health is not allowed to answer any questions with regard to expiration date nor will they be able to indicate how long the product is good for until the “Government Level” tests for that product have been completed. That will be against FDA regulations, so please don’t ask. However rest assured that this change will not affect the quality of the products in any way. Thank you for your understanding. TVY9Q82QWHTK

Survey: Which time stamp do you prefer on your supplements? Click here to take survey

Recent experiments at the University of California Davis showed that eating a diet rich in walnuts reduced the size and growth rate of prostate cancer in mice. Scientists believe that the secret lies in walnuts’ ability to reduce levels of endothelin, a substance that increases inflammation of blood vessels.

Importance of Endothelin Levels

The researchers decided to test the benefits of eating walnuts because people who suffer prostate cancer are known to have higher levels of endothelin.
They discovered that mice which were fed on walnuts developed prostate cancers around 50 per cent smaller than a control group which were given soy bean oil instead.

Walnuts for Prostate Health

Dr Paul Davis, who headed the study, said: “Walnuts should be part of a prostate-healthy diet. They should be part of a balanced diet that includes lots of fruits and vegetables.”

Davis and colleagues note that walnuts are a rich source of healthful substances, including omega-3 fatty acids found in more expensive foods like salmon; gamma tocopherol (a form of vitamin E), polyphenols, and antioxidants.

Heart-healthy Walnuts

Walnuts are packed with health-giving substances including omega-3 fatty acids, an inflammation-fighting form of vitamin E, polyphenol plant compounds and antioxidants.

Prevalence of Prostate Cancer

More than 190,000 men in the United States will get a diagnosis of prostate cancer in 2010, making it the most common non-skin cancer. It claims about 27,000 lives annually.

Research Provides Clues

Helen Rippon, head of research management at The Prostate Cancer Charity, said: “This new research, which is yet to be fully peer-reviewed, does provide new clues about the development of prostate cancer and how a man’s diet might help prevent the disease by regulating their hormone levels and the way that genes work.”

Storing Shelled Walnuts

Store shelled walnuts in a sealed container in a cool place, with low moisture and away from sunlight. Refrigerator storage is good, but if you have larger quantities, freezer storage is best. Walnuts from opened packages keep well for up to six months when they are cold (refrigerator) stored in sealed containers.

Remember, walnuts go rancid when exposed to warm temperatures for long periods of time. Heat causes the fat in walnuts to change structure, which creates unpleasant odors and flavors. Fresh walnuts smell mildly nutty and taste sweet. If your walnuts smell like paint thinner, you know they’re rancid. And if they’re rancid, you should throw them away!

Kegel exercises were developed by Arnold Kegel MD, a surgeon, in the 1940′s, as treatment for stress urinary incontinence. Dr. Kegel developed a device called a perineometer to assist women in a biofeedback training program to strengthen their pelvic muscles. By 1950. Kegel was reporting a 93% success rate in incontinence treatment.

The Perineometer

The perineometer was comprised of a small rubber cone that was inserted into the vagina, a length of rubber tubing, and a 2-inch diameter manometer (air pressure gauge) calibrated in millimeters of Mercury (HG). Women would start out squeezing the rubber cone generating pressures of 5-6 mm HG and after several months, they were able to generate pressures of 50-60 mm HG.

Kegels Today

Today Kegel exercises are generally done without the use of vaginal devices. The pelvic floor muscle (bulbocavernosus) is contracted and held for about 6 seconds. The pelvic floor muscle is a “hammock” of muscles that hold the pelvic organs in place. After the 6-second contraction, the muscle is relaxed and another contraction begun, and so on at the rate of five contractions a minute.

If you want to do Kegels, but cannot identify and isolate the pelvic floor muscle from your doctor’s verbal instructions, testing with a finger in the vagina will make sure that the correct muscle is being contracted.

Preventing Uterine Prolapse

During pregnancy and delivery, the pelvic floor can become stretched and weakened, commonly causing urine control problems for months to years after childbirth. A weakened pelvic floor can also allow one or more pelvic organs to sag. This condition is called uterine prolapse. If you are pregnant, start doing daily Kegels and continue them after having your baby.

Kegels for Men

In men, Kegel exercises are used to treat stress incontinence and urge incontinence, a need to urinate that is so strong that you cannot reach the toilet in time.

How to do Your Kegels

Kegel exercises are easy to do and you can do them anywhere without anyone knowing.

1. First, as you are sitting or lying down, try to contract the muscles you would use to stop urinating. You should feel your pelvic muscles squeezing your urethra and anus. If your stomach or buttocks muscles tighten, you are not exercising the right muscles.
2. When you’ve found the right way to contract the pelvic muscles, squeeze for 3 seconds and then relax for 3 seconds.
3. Repeat this exercise 10 to 15 times per session. Try to do this at least 3 times a day. Remember, Kegel exercises are only effective when done regularly. The more you exercise, the more likely it is that the exercises will help.

There is more to the cactus plant than just a prickly house ornament to collect and admire. Studies reveal that cactus extract contains important phytochemicals, the cancer-fighting nutrient found in some fruits and vegetables, and also nutrients that strengthen the immune system.

Nature’s Most Perfect Food

Cactuses or cacti are drought-resistant plants found mostly in hot and dry regions. Cactus fruits are considered by some as “nature’s most perfect food”, with a large percentage of water, sugar, and minerals contained in the soft and gel-like flesh. The fruit performs a laxative function, increasing the frequency and ease of bowel movements. The gel extract is also used in some parts of the world as a remedy for non-insulin dependent diabetics.

Heals Wounds

Another experiment conducted on the wound-healing properties of cactus juice produced a positive effect. Cactus juice prevents scar forming and inflammation of the wounded area. The results of the experiment also show that cactus also improves circulation and wound healing.

Nopales

A popular edible cactus is known as nopales or cactus pads. Nopales are the fleshy oval leaves of the nopal or prickly pear cactus. This vegetable is popular in Mexico and other Central American countries. Its popularity is increasing in the United States where it can be found at Mexican grocery stores, specialty produce markets and farmer’s markets. With a soft but crunchy texture that becomes a bit sticky (not unlike okra) when cooked, nopales taste similar to a slightly tart green bean, asparagus, or green pepper. Food value? Nopales contain beta carotene, iron, some B vitamins, and are good sources of both vitamin C and calcium.

Availability, Selection, and Storage

Nopales are available year-round with a peak in the mid-spring and the best season from early spring through late fall. When buying, select small, firm, pale green cacti with no wrinkling. Be sure to pick cacti that are not limp or dry. Nopales can be refrigerated for more than a week if wrapped tightly in plastic.

Preparation

Trim off spines or prickers with a vegetable peeler. Trim off any dry or fibrous areas and rinse thoroughly to remove any stray prickers and sticky fluid. Nopales may be eaten raw or cooked. To cook, steam over boiling water for just a few minutes (if cooked too long they will lose their crunchy texture). Then slice and eat. Alternatively, sautèe in butter or oil for a few minutes. Steamed cactus can be added to scrambled eggs and omelets, or diced fresh and added to tortillas. They can also be substituted for any cooked green in most dishes. Nopales can be served as a side dish or cooled and used in salads. They taste especially good with Mexican recipes that include tomatoes, hot peppers and fresh corn.

Today’s primary school children seem to have much more of a sense of body image than previous generations. No child wants to be perceived by others as being too fat. If your child is tending in that direction, what can you do?

Set a good example

One thing not to do is to tease the child about his or her body image. Children are sensitive! Instead, be supportive, by taking steps to improve the entire family’s diet and lifestyle. A child who comes home from school to a house with lots of fresh, natural food finds it easy to eat right. Conversely, trying to force a child to eat a healthy diet while the rest of the family pigs out on processed foods is simply wrong.

Don’t buy processed foods

Packaged foods tend to be high in salt, sugar, preservatives, additives, artificial colors and calories. They are a bad deal all around. Don’t buy them. Instead, serve lots of fresh fruit and vegetables, nuts, seeds, whole grains and legumes.

Start the day with a good breakfast

Small bodies need to be properly refueled for the busy day ahead! A wholesome breakfast delivers more sustained energy than a processed, sugar-sweetened breakfast. Give your children an oats-based cereal with yogurt, fresh fruit and whole milk.

Provide healthy snacks

Snack breaks seem to be a time when unhealthy junk foods can sneak in. Resist this temptation with cut-up vegetables, yogurt, whole grain muffins or crispbreads with avocado.

No soft drinks

If your child thinks water is boring it means she is addicted to sugar. Don’t let this happen. Make water the drink of choice in your house. The amount of sugar in one can of soft drink is stupendous, and children are simply not biologically designed to cope with an enormous sugar rush.

Make dinner a family affair

Involve kids in the preparation and cooking of food and they will be excited about eating healthy food. Sit down at the table as a family and turn off the TV. Make the family dinner a nightly ritual. Sharing a meal sends a positive message about eating right.

If the pharmaceutical industry had its way, we’d all be popping an anti-depressant at the first sign of a dark cloud on the horizon. This is not to say that anti-depressants are not good and necessary for those with biologically induced depression (only about 10 percent of all sufferers). Unfortunately, although anti-depressants may give us a sense of control over our symptoms, they do not cure depression. Instead they mask the underlying emotions rather than resolve them.

Diet is Important

It’s important to realize that there are other approaches to the treatment of depression. One of these is food. If you suffer from depression you will benefit if you eat whole foods with a low GI and GL diet. Fresh fruits and vegetables, whole grains, legumes, lean meat and chicken, fish and eggs. Switch from white bread, white rice and white pasta to whole grain varieties.

Avoid Caffeine

Caffeine or reduce caffeine intake. Caffeine can increase anxiety and anxiety can lead to depression. Instead, enjoy herbal teas, such as chamomile and peppermint. Lavender tea has a wonderful aromatic scent and is used as a calming tea to relieve stress. Passionflower has long been used as a folk remedy to treat anxiety. Studies confirm that passionflower extracts have anti-anxiety properties. Ashwagandha tea can be taken to relieve nervous exhaustion and stress and is a good tea for calming.

Avoid or Reduce Alcohol Intake

While often used as an emotional crutch, alcohol can severely exacerbate depression and anxiety and can delete important nutrients, including B vitamins, that are vital in maintaining a sense of wellbeing. An occasional glass of wine with meals or with friends is fine, but keep it to a minimum. The last thing you need if you are depressed is a hangover.

Reduce Saturated Fats

Avoid deep fried food and fast food. Turn instead to home cooked lean meats and vegetables. Snack on seeds and nuts rather than fast-food treats.

Specific Nutrients

Finally, here are some specific nutrients that are recommended for alleviating anxiety and depression. B vitamins – take a good multiple B vitamin Inositol – effective in combating panic attacks. Fish oil – high in omega-3 fatty acids. Sam-e – particularly good for post natal depression. St. John’s Wort – natural anti-depressant and tonic for the nervous system. Oats – long used to combat nervous exhaustion, debility and depression. Valerian – induces calming sleep and doesn’t leave you feeling groggy in the morning. Zizyphus – eases anxiety naturally. In Chinese medicine, zizyphus is thought to nourish the heart and calm the spirit.