Infertility causes
 
While the list is endless as to what may cause infertility, there are two main factors that often play a role:
 
Luteal phase defects

Many women experiencing delays in conception may have a dominance of the female hormone oestrogen, due to the impaired excretion of this hormone by the liver and bowel. This may be caused by diets high in fat and refined carbohydrates, as well as low levels of dietary fibre, obesity or even exposure to chemical substances with oestrogen-like effects (such as pesticides and plastic food wraps). Oestrogen dominance usually results in low progesterone levels, which can lead to a ‘luteal phase defect’. The luteal phase is the second half of a woman’s menstrual cycle and begins after ovulation and continues until menstruation occurs. It should normally be around 14 days in length, however if this is shortened to less than 10 days, you cannot sustain a pregnancy because the uterine lining begins to break down, bringing on menstruation and causing an early miscarriage.
 
Poor follicle production

When a woman ovulates, an egg bursts from a follicle. If conception has occurred, the corpus luteum (which is what remains of the follicle after ovulation) produces progesterone. This hormone allows a thick healthy uterine lining to develop, ensuring good implantation of the embryo. When inadequate follicle development occurs, the corpus luteum is of poor quality and the insufficient progesterone that results causes the uterine lining to be inadequate for the implantation of a fertilised embryo.
 
Herbal rebalance

If you are having trouble conceiving, there are two key herbs you should consider using.
 
False Unicorn root (Chamaelirium luteum): This strangely named herb is considered a uterine restorative. American Indians have been using it for hundreds of years to regulate and normalise the function of the ovaries, which produce the reproductive hormones necessary for optimum
fertility including preparing the uterus and making it more receptive to implantation. False Unicorn moderates menstruation, and also improves progesterone production by stimulating hormonal precursors to trigger progesterone release. Of all the herbs, False Unicorn has one of the strongest reputations for promoting fertility, however it is a very powerful and rare herb and therefore more expensive to purchase. Fortunately in many cases False Unicorn may only be needed for a few cycles to achieve results.
 
Chaste Tree (Vitex agnus castus): This herb is commonly used to correct hormonal imbalances. Most useful in the second half of the cycle, it can also assist in greatly reducing pre-menstrual symptoms and also in reducing hormonal acne in women. In a 1993 study of luteal phase defects, 52 women were given 20 mg of Chaste Tree daily, and after three months progesterone levels were normalised. There were no side effects and two of the women treated with Chaste Tree became pregnant.
 
Important note: If you suspect there may be a more serious cause for your delay in conceiving, consult your healthcare professional immediately
 
 
Article thanks to Herbs and Health Magazine Australia

Zingiber officinale, also known as African Ginger is part of the Zingiberaceae plant family. Ginger is a perennial plant indigenous to tropical Asia and cultivated in other tropical areas, especially Jamaica.

Click here to read more on Ginger

What causes flagging libido?

Many factors affect libido, including your state of mind and diet. Low sexual desire can be a result of psychological problems or physical conditions. In order to find an effective solution, it is important to identify what has triggered it.

Possible causes include:

• Age. As you get older, many changes in the body occur that can affect sexual desire.
• Anxiety and stress. If you suffer from either of these conditions, it may cause temporary or more long-term decrease in sex drive, depending on the amount of stress or anxiety being experienced. This often leads to increased alcohol and tobacco consumption, both will also have a negative effect on libido.
• Medications. Certain medications, such as antihistamines, antidepressants, anticonvulsants, tranquillizers and appetite suppressants, may affect your sexual desire
• Health conditions, such as diabetes, cardiovascular disease, Parkinson’s disease, endocrine or neurological disorders and chronic pain, can also affect libido.
• Insomnia or inadequate amounts of sleep cause fatigue and reduced sexual desire.
  

It is important to understand the underlying cause of low libido. Sometimes there is a direct emotional cause which needs treatment and damiana is excellent in this regard. Sometimes the physical cause is simply exhaustion or adrenal tiredness and in these instances herbs such as ginseng can assist. Of course whatever the cause maintaining a healthy diet is vital plenty of nuts, seeds, brown grains, fresh fruits and vegetables.

Traditional use

Damiana is a small shrub that produces yellow flowers and grows throughout South America. It has been used for centuries by traditional native healers as a sexual enhancer and antidepressant. The Mexican Indians used it to support the nervous system and promote healthy sexual function. The British Herbal Pharmacopoeia cites indications for the use of damiana for ‘anxiety neurosis with a predominant sexual factor, depression, nervous dyspepsia, atonic constipation, and coital inadequacy.’ Damiana has also been known to help balance hormones in females, rejuvenating sexual weakness. Modern Mexicans drink an alcoholic beverage made of Damiana, popularly known as ‘the liquor for lovers’. It is also frequently prescribed by herbalists as a nerve tonic.

How does it work?

It’s hardly surprising that the plant is linked to such a wide range of therapeutic actions considering the numerous active ingredients it contains, these include fl avonoids, resins and tannin, which help stimulate many of your body’s biological processes. Damiana works to improve sexual dysfunction in men in a similar way to Viagra. It relaxes the small muscles within the artery walls of the arteries of the penis and allows more blood to pass through the arteries, which is what causes an erection. A study by Argentinian scientists, reported in the journal of Phytomedicine in November 2003, found that Damiana relaxed the arteries of the penis by 90 per cent on average, whereas Viagra caused only a moderate degree of relaxation – barely reaching 46 per cent. Laboratory studies suggest Damiana may interfere with blood sugar levels, so if you have a blood sugar condition, seek the advice of your healthcare professional before taking the herb.

A Nobel Prize winning factor

While many products claim to boost libido by increasing testosterone levels, this is not generally the problem with poor libido. Scientists earned a Nobel Prize in Physiology and Medicine in 1998 when they discovered the relationship between nitric oxide and blood vessels, low nitric oxide being the more likely cause of low libido. Nitric oxide is produced in response to messages from the brain, they trigger the release of nitric acid, which causes the smooth muscles of the spongy tissues inside the penis to relax and fill with blood, making an erection possible. Many men who are experiencing erectile dysfunction do not need to take prescription drugs; they simply need to increase their production of nitric oxide. Nitric oxide is produced in various areas of the body, with one important area being in the walls of the arteries. Build up of plaque in the arteries can slow down the production of nitric oxide and also contribute to blocking the flow of blood to the sexual organs.

Other herbs for boosting sex drive

Sex can be a diminishing aspect in people’s lives, due to demanding lifestyles, stress and age. Herbal solutions may not address all the problems, however they can start the process and, at the very least, may help boost your energy levels. Two of the best herbs for increasing nitric oxide levels are Korean ginseng and Ginkgo biloba. They also act as overall body tonics and combat fatigue and stress, two of the most well known passion killers.

• Korean ginseng: This has been used in China as a sexual tonic for over 7000 years and is the world’s most popular herbal supplement. Ginseng is taken for its ability to boost energy and sex drive. It does this by combating fatigue and physical and emotional stress. It also acts as a general blood tonic to improve blood flow. In double-blind clinical trials, 60 per cent of men with erectile dysfunction experienced improvements after taking a ginseng extract for just eight to twelve weeks. Scientists have identified active constituents, especially ginsenosides, which may be responsible for some of ginseng’s antioxidant and health preserving properties. Ginsenosides have been shown in laboratory studies to increase the release of nitric oxide in erectile tissue.
• Ginkgo biloba: Ginkgo is used to improve blood flow around the body, including blood flow to the penis. In Chinese medicine it is frequently prescribed for low sex drive and has now become popular worldwide. It has many other benefits, but in terms of improving libido, its main function is the help it gives to blood flow.

Case Study

Megan, aged 27, visited her natural health practitioner because she was concerned about the irregularity of her periods over the past year and an unexplained 10kg weight gain. Megan ate well, exercised two to three times a week for 30 minutes, had always had a regular menstrual cycle and considered herself a ‘healthy person’. Megan had put her latest health issues down to stress. However she now wanted to start a family and after four months of trying unsuccessfully to conceive, it was time to seek help. Megan was diagnosed with a luteal phase defect and prescribed False Unicorn root, the aim being to first regulate Megan’s cycle. After four months of taking 2700 mg False Unicorn daily, her cycle was regulated. Five months after that Megan conceived and subsequently gave birth to a healthy son.

Recommended for women with a history of miscarriage it is generally recommended to take False Unicorn for the first half of your cycle prior to ovulation and then Chaste Tree after ovulation until menstruation occurs.

Visit Global Herbal Supplies for a full range of herbs

Article thanks to Herbs and Health Magazine Australia

Traditional use

Turmeric has been used for centuries by practitioners of Ayurvedic medicine and is considered a cleansing herb for the whole body. It was traditionally used as a digestive aid and for the treatment of fever, infections, arthritis, jaundice and other liver problems. It is also a spice, food preservative and colouring agent, giving curries their vibrant yellow colour. Turmeric helps to prevent food spoilage because it has an antibacterial action, and scientists believe this quality means turmeric may also offer the body protection from degenerative disease.

The Ayurvedic system has been used forcenturies in India and has its origins in Hinduism. Essentially, the aim of Ayurvedic medicine is to keep the healthy person healthy and to make the sick well. Ayurveda meaning the ‘science of life’ is a holistic system of medicine that combines natural therapies with a personalised, balanced approach that focuses equally on the wellness of the body, mind and spirit.

Health-giving properties

Turmeric is a rich source of beneficial phenolic compounds known as curcuminoids. The most commonly found phenolic compound, flavonoids, are found in other foods known for their anti-oxidant properties such as blueberries, red wine and garlic. Turmeric’s beneficial health effects include:

Anti-oxidant

• There is plenty of research to support curcuminoids having potent anti-oxidant properties. Curcuminoids have the ability to not only scavenge and neutralise harmful free radicals, but also to prevent their formation in the first place, which is why they are described as having ‘bioprotective’ properties or put more simply, are able to prevent future illness.

Anti-inflammatory

• Clinical trials have identified a number of different molecules involved in inflammation that are inhibited by turmeric, including leukotrienes and prostaglandins. The overall anti-inflammatory action of curcuminoids is also related to their well-known anti-oxidant properties. In a clinical trial involving rheumatoid arthritis sufferers, turmeric produced a significant improvement in all patients, and its therapeutic effects were comparable to those obtained with the commonly prescribed drug cortisone.  US researchers found that using an extract containing the major curcuminoids had the most effect, completely inhibiting the onset of rheumatoid arthritis. This research also suggests that turmeric may be of benefit in other inflammatory disorders, such as asthma and inflammatory bowel disease. The trial also showed that curcuminoid extract blocked the pathways affecting bone re-absorption, suggesting turmeric taken as a dietary supplement during perimenopause may prevent bone loss and osteoporosis.

Antiviral and antifungal properties

• A recent trial published in The Journal of Young Investigators, the anti-oxidant and antimicrobial capacities of turmeric extract were investigated to see if turmeric could be a potential alternative to common antibiotics. The trial established that turmeric extracts are effective antimicrobial agents against some multiple drug-resistant bacteria.

Immune stimulating

• Researchers are examining turmeric as a possible immune system stimulator that can modulate the activation of various immune cells. Researchers have suggested that perhaps turmeric’s reported beneficial effects in arthritis, allergy, asthma, atherosclerosis, heart disease, Alzheimer’s disease, diabetes and cancer might be due in part to its ability to modulate the immune system.

 Cardioprotective

• A small study has shown the effect of turmeric supplementation on serum lipid peroxides, with supplementation leading to a significant reduction of serum lipid peroxide formation and a decrease in total cholesterol levels. Turmeric may therefore have a potential role in the prevention and treatment of cardiovascular disease. Other preliminary research shows that turmeric extract lowers blood fats. One study at the Amala Cancer Research Centre in India found that a dose of 500 mg daily of turmeric extract for seven days resulted in a significant 11.6 per cent decrease in total blood cholesterol and a 29 per cent increase in HDL, the ‘good fats’.

Chemoprotective

• A small clinical trial has found that turmeric may reduce the size and number of precancerous growths in the intestinal tract, therefore reducing the risk of colon cancer. The low incidence of large bowel cancer in Indians first observed in the early 1990s may be partly due to the presence of turmeric in Indian cooking. Turmeric’s anti-oxidant properties contribute to its chemoprotective effect, stimulating a detoxifying cancer protecting enzyme.

Fighting Alzheimer’s disease

• The incidence of Alzheimer’s type dementia in India is low, and researchers from the University of California investigated the influence Indian cuisine might have on this. In lab tests the researchers found that the most active ingredient in the turmeric root, appears to help human immune cells remove the destructive substance that causes the build up of plaque in the brains of Alzheimer’s patients.

Choosing turmeric supplements

A particular blend of curcuminoids, known as the C3 complex, has been shown to be more effective as an anti-oxidant than each of the individual components used alone, and this is now available in the form of a capsule – Turmeric capsules. Don’t think that merely adding large amounts of colourful turmeric powder to your meals will do the trick! Doses of food-grade Turmeric powder found in your local supermarket will not deliver the standardised amount of curcuminoids required to achieve a therapeutic benefit. Typically food-grade powders also contain unidentified and unquantified constituents that have not passed the stringent analysis of all therapeutic products sold in Australia!

How much do you need?

Toxicity studies on turmeric have found it to be a safe phytonutrient to consume. Clinical trials have used exceptionally high doses of turmeric, but the generally accepted suitable dose to gain a therapeutic effect is around 1500 mg (powdered rhizome) daily. If taking prescription medicines, or if you are pregnant or breastfeeding, you should seek the advice of a healthcare professional before taking turmeric supplements.

Article thanks to Herbs and Health Magazine Australia

An Italian trial published in a recent issue of the European Heart Journal claims that for people with coronary heart disease (CAD), supplementation with 100 mg of coenzyme Q10 (CoQ10) daily may boost naturally occurring anti-oxidant enzymes. CAD patients appear to have reduced levels of a major anti-oxidant enzyme system in blood vessel walls, and supplementation with CoQ10 increased these levels.

Olive leaf extract helps arthritis sufferers

A US trial has shown that supplementation with olive leaf extract for an eight week period decreased pain and inflammation, and improved daily activities for people suffering from osteoarthritis. This trial also showed that olive leaf extract is good for your heart. In arthritis sufferers olive leaf extract decreased homocysteine levels, indicating improved cardiovascular health.

Green tea may halve your risk of colon cancer

Regular consumption of green tea has a beneficial association with colorectal cancer risk. The results of a six-year Chinese study involving 70,000 women aged between 40 and 70 showed that regular consumption of green tea, which is rich in polyphenol anti-oxidants, was associated with a 37 per cent reduction in colorectal cancer risk. The best benefits were seen in those women who consumed the most tea for the greatest number of years. So the more you drink the better, although green tea does contain caffeine.

Cranberries fight ulcer causing bacteria

Drinking cranberry juice may enhance the power of antibiotics to clear the stomach of a bacteria known to cause ulcers and cancer, according to a study published in Molecular Nutrition & Food Research. Patients with the helicobacter pylori infection were given cranberry juice (250 ml twice daily) after a week-long antibiotic course. The juice was found to enhance the eradication of the bacteria by about 10 per cent. Interestingly, the beneficial effect was observed in women only and not men.

Article thanks to Herbs and Health Magazine Australia

Low testosterone is another health condition men commonly suffer from and is linked to obesity. Studies from the New England Research Institute have shown that if a 1.83 metre tall man gains as little as 13.6 kg, he can lose testosterone production equivalent to aging ten years! Symptoms of testosterone loss include reduced libido, lack of energy, mood changes and erectile dysfunction.

For men suffering anxiety, nervous exhaustion, insomnia and debility due to stress, Withania (Withania somnifera) can be helpful. This herb is important in Ayurvedic medicine and its Indian name, Ashwaganda, translates as ‘having the vitality and sexual energy of a horse’. Withania acts as an adaptogen, allowing the body to withstand stressors, and also has anti-oxidant and mild sedative effects. It is useful for convalescence after an illness and for impotence resulting from lack of energy and vitality.

Article thanks to Herbs and Health Magazine Australia

Teresa’s rules for her 80/20 diet are:

• Shop wisely – plan menus for the week, including healthy snacks. Don’t go shopping without a shopping list.
• Cook simply and lightly – the healthiest cooking methods are steaming, poaching, baking, roasting, grilling and stir-frying. Sauté meats and vegetables in a non-stick pan with a teaspoon of a healthy monounsaturated oil such as olive, adding a little stock during cooking.
• Eat the right way – about 80 per cent of the time you should be eating lots of fruit, vegetables, lean protein, whole grains, raw nuts and seeds.
• Drink eight glasses of water daily – vital for life, water is an excellent anti-ageing tonic and keeps hunger pangs at bay.
• Do strength training – weight training increases your metabolic rate, encouraging your body to use more fat for fuel, and keeps you lean and toned.
• Keep moving – make time to exercise at least five days a week. It doesn’t matter what you do as long as you just move!
• Work on your flexibility – stretching increases mobility helps to decrease muscle soreness and reduces the rate of injury.
• Set realistic goals – don’t expect to change eating habits overnight or start running marathons without gradually building up an exercise program.
• Stay positive – a positive approach is the best way to tackle anything.
• Put yourself first – to enjoy everyday life, you need to look after yourself and prioritise your needs.
• Make time for relaxation – adequate sleep and relaxation are essential for your body and mind to revive, repair and recharge. Learning to relax can also help reduce stress and anxiety.

Teresa Cutter shares a low-cost, sumptuous summer recipe, as well as her top tips for losing weight this summer.

Chicken burgers with macadamia nut and lemon

Ingredients

• 2 garlic cloves, crushed

• 2 spring onions, sliced

• 1 small handful coriander leaves, chopped

• Zest from 2 lemons

• 3 egg whites

• 500 g minced lean chicken breast

• 50 g roughly chopped macadamia nuts

• 100 g tinned water chestnuts, drained and chopped

Method

Combine all ingredients in a bowl. Add freshly ground black pepper, to taste. Mix together well, then with wet hands, form into small patties. Heat a non-stick frying pan and spray with a little olive oil. Cook over medium heat until burgers are golden and cooked through. This should take 3-4 minutes on each side. Serve hot or cold with vegetables or salad.

The 80/20 Diet, is available in leading book shops and The Healthy Chef Café (17 Avalon Parade, Avalon Beach, NSW). Before changing your diet and starting any fi tness regime, we strongly recommend you get a full check-up by your healthcare professional.

Article thanks to Herbs and Health Magazine Australia

Exotic fruit juices are packed with powerful anti-oxidants and are easily digested and absorbed, making them the perfect energy booster for those on the go or people who have trouble taking tablets or capsules.

Exotic juices and your health

Exotic juice blends are the result of sound scientific rationale and contain important medicinal properties. Many of the fruits and herbs used in them have been available in the East for thousands of years, and it’s well known that Asian women age gracefully without the health problems many Western women experience. The anti-oxidants found in these juice blends will help you stay well and look younger for longer. They will also boost your energy levels.

 A high quality exotic juice may also increase your ability to fight off colds and flu, reduce joint stiffness, improve allergies and eyesight, and benefit your skin and heart.

Not all anti-oxidants are created equal

As you produce energy, your body naturally generates free radicals. Free radicals damage the cells they touch as they move through your body. Free radical damage has been linked to many common health concerns, from heart disease to cancer. Anti-oxidants have the power to stop unstable free radicals and prevent them from damaging cell components. It is important to note that not all antioxidants are created equal. Some are more effective in protecting against different types of free radicals than others. For this reason, it’s important to supply the body with a diverse array of anti-oxidants.

Specific ingredients

Mangosteen is considered an important fruit throughout southeast Asia. Recent research has identified its bioactive components to be a mixture of xanthones, phytonutrients that possess powerful anti-oxidant properties. The inner rind or pericarp of the mangosteen contains the most xanthones. Clinical studies have shown xanthones to have anti inflammatory, antimicrobial, antifungal, antiviral and anticancer properties. This fruit is also loaded with amino acids, minerals, enzymes and the vitamins A, B complex and E.

Wolfberry (better known as goji berry) is another exotic fruit that’s gaining a great deal of attention due to its high level of anti-oxidants, however it doesn’t contain xanthones. Blueberries are also full of antioxidants and have been shown to benefit a number of conditions, including eyesight problems and Alzheimer’s disease. Even the humble grape has health-giving properties, particularly the grape skin and seeds that can benefit heart, liver and brain health.

Choosing the best product

Always look at the ORAC rating of an exotic juice product. This is an independent laboratory test result that measures the level of anti-oxidants present in the juice. If you choose a juice with a high ORAC rating, you’ll be giving yourself the anti-oxidant profile you need to protect your cells from harmful oxidation. You’ll also maximise and optimise your energy levels. ORAC ratings are the best indicator of the quality and effectiveness of exotic fruit juices.

How much do I need?

Exotic juices are not designed to be a replacement for your morning orange juice, so a guide would be to take 30 to 60 ml daily to obtain optimum anti oxidant benefits. Juices such as mangosteen can be used in pregnancy and given to young children and the elderly.

 Article thanks to Herbs and Health Magazine Australia

It is certainly not the most social of conversation topics, but constipation is a topic of growing concern for many people. In the fast-paced modern society we live, we tend to fit our bowel movements into our schedules and often ‘hold on’ till later – this behaviour can lead to lifelong bowel problems. The jury is still out on how often you should have a bowel movement. However, if you are eating a healthy diet with adequate fibre you should expect to use your bowels daily, with one or two soft, fully formed stools that partially float in the water, are not excessively smelly and leave little residue.

What is constipation?

When you consume food, it moves through your digestive tract and ends up in your colon or large intestine. Muscle contractions in your colon push the waste along, with water being absorbed from the waste and making it more solid. If the contractions are slow or sluggish, the waste moves too slowly and too much water is re-absorbed. The faeces become hard and difficult to move, leading to faecal impaction or constipation.

Why constipation happens

• There are many reasons for constipation: Processed food and a low fibre diet
• Not drinking enough water
• Pregnancy
• ‘Holding on’ and not going to the toilet when you need to.
• Other health issues such as irritable bowel syndrome (commonly caused by stress), poor digestion, candida (caused by yeast infections), intestinal worms or parasites.
• Some medications
• Overuse of laxatives, which may lead to dependence
• Age – as you get older you may suffer from reduced intestinal muscle contractions.

Why you should do something about it!

Most healthcare professionals agree that whether mild or severe, constipation is responsible for a large amount of low-level ill health. Besides the general bloated and uncomfortable feeling, constipation can lead to haemorrhoids, varicose veins, anal fissures, diverticulitis, hernia, appendicitis, gall bladder disease, headaches, bad breath and colon polyps.

Getting things moving the natural way

While laxatives are often the first port of call to treat constipation, be aware that overuse of laxatives makes your bowels lazy and can lead to dependence. There are less harmful ways to get things moving. These include:

• Consuming a high-fibre diet with plenty of fresh fruit, vegetables and whole grains. If necessary, include a fibre supplement such as psyllium in your diet. This will help form soft bulky stools.
• Exercising regularly to keep your digestive system healthy.
• Drinking at least six 250 ml glasses or two to three litres of water daily. Adding liquid hydrated bentonite (a natural clay) to a glass of water can help to draw toxins from your system.
• Adding polyunsaturated oils in your diet to lubricate the digestive tract. Taking Flax Seed oil capsules are a good way to ensure sufficient consumption of the right oils.
• Taking a herbal laxative based on Cascara. For a more gentle laxative effect, take a Black Walnut supplement, which will also eliminate unwanted microbes and parasites from your colon.
• Not ignoring the urge to have a bowel movement! Ideally, set aside time after breakfast or dinner for an undisturbed toilet visit.

Before you know it, the holiday season will be just around the corner. For most of us this means rushing to finish jobs before going on leave, kids being home from school, endless social events and family get-togethers, shopping for gifts – the list goes on! For some, this is the favourite time of the year, while others are filled with stress at the mere thought of it. If you’re one of the latter, read on!

The effects of stress

When you get stressed, your body feels under attack and automatically kicks into high gear to deal with the perceived threat. This is what is known as the ‘fight-or-flight’ response. Your heartbeat, breathing rate and blood pressure all go up, and the longer you feel stressed, the greater the physical demands placed on your body and the more likely your energy levels will be sapped. If you are exposed to stress long-term, it could lead to a host of lifestyle and health problems.

Behavioural problems:  To get immediate relief from feeling stressed, it’s not uncommon to seek chemical relief from alcohol or cigarettes. You may also start to feel that you don’t have time to exercise or eat properly, and you may be worrying so much that you sleep badly. These lifestyle factors are likely to harm your health.

Heart problems: When stress is intense and your body’s biological reactions are not channelled into physical activity, your raised heart rate and high blood pressure put tension on the arteries and damage them. The artery walls become scarred and thick, which can reduce the supply of blood and oxygen to your heart. This is when the fight-or-flight response can become lethal: your heart accelerates to increase blood supply to your muscles, but the blood vessels may have become so narrow that not enough blood reaches the heart to meet these demands. This can cause a heart attack.

Lowered immunity: Stress can also damage your immune system, which explains why you often catch colds when you are stressed. It can also bring on headaches and irritable bowel syndrome, and there have been suggestions of a link between stress and cancer.

Mental health problems: The negative thinking that is associated with stress contributes to anxiety and depression and more serious mental health problems.

The natural way to calm

Taking nutritional supplements is one good way to manage your stress. The fi rst option is a good B complex vitamin. B vitamins are not stored in the body so need to be replenished daily. If you are under stress or run down, symptoms such as cracks at the side of your mouth may indicate you need to take a B group supplement.

B vitamins work together to help maintain the health of your nerves. Adding magnesium to the mix will further help because this mineral relaxes the brain and helps neurotransmitter signals work more effectively. Magnesium is best taken in the evening, particularly if your stress is causing insomnia.

Herbal power

For mild anxiety and depression, a natural herb called St John’s wort (Hypericum perforatum) has been found to be as beneficial as many prescribed medicines. St John’s wort has a particularly valuable ability to stimulate nerve regeneration and repair. There has been much research on the effects of this herb, and it’s been found to work more effectively when taken in conjunction with passionflower (Passi-fl ora incarnata), a traditional sedative herb.

Another herb with sedative properties is zizyphus (Zyziphus jujuba). It is commonly used in traditional Chinese medicine for the relief of sleeplessness, irritability, anxiety and nervous exhaustion, and has also been used to treat spontaneous sweating and night sweats, especially when accompanied by anxiety, palpitations and insomnia.

 Other helpful herbs include schisandra (Schisandra chinsensis), which has tonifying and restorative effects, hops (Humulu  lupulus), which calms the nervous system, and vervain (Verbena offi cinalis), a sedative and relaxant to the nervous system. These all help your body resist the effects of stress and strengthen and calm your nervous system.

Case Study

Mary* was so stressed out during and after menopause, she had trouble sleeping and was continually feeling anxious. She visited her local healthcare professional who suggested she take a combination of zizyphus, hops, schisandra, vervain and oats to help control her symptoms. Mary takes this all in one supplement before going to bed at night and says, ‘I can’t tell you what a miraculous effect it’s had on my life. I sleep like a log and am so relaxed. I only take one at night and it has restored my health. Thank you!’

*not her real name