Natural_Medicine_Magazine_Issue_145_July_2017

naturalmedicine.co.za

contents 

regulars 

natural 

nutrition 

family 

health 

improving 

health 

4 EDITOR’S LETTER 

6 MEET OUR EXPERTS 

8 AUTHOR GIFTS 

10 LETTERS 

14 NEWS & NOTES 

20 ASK OUR EXPERTS 

24 BOOK REVIEWS 

68 SUBSCRIPTIONS 

26 OUR DEADLY BREAD 

By Patrick Holford 

32 WHICH MILK? 

By Glenn Ashton 

37 FOOD AS MEDICINE – 

CAN WE EAT TO 

TREAT? 

By Andrea du Plessis 

44 UNDERSTANDING 

BIPOLAR MOOD 

DISORDER 

By Ilse Watson 

ANIMAL CORNER 

48 KEEP YOUR DOG FIT 

IN WINTER 

By Andrew Freemantle 

CHILDREN'S CORNER 

50 ADVERSE CHILDHOOD 

EXPERIENCES – what 

are they and how do they 

affect us? 

By Veronica Haupt 

56 NICOTINE – how to cut 

your cravings 


62 THE MICROBIOME & 

INTERNAL BALANCE 

By Dr Arien van der Merwe 

FITNESS CORNER 

70 PROTEIN–theforgotten 

nutrient 

By Ian Craig 

002 | NATURALMEDICINE.CO.ZA

contents 

natural 

remedies 

natural 

living 

natural 

therapies 

mind, body 

and soul 

76 LIVER-CLEANSING HERBS 

By Dr Bernard Brom 

86 YOUTH IN 

PERMACULTURE IS 

HERE 

By Tony Rollinson 

90 ART & HEALTH 

ByDrFrancesleRoux 

YOGA CORNER 

96 BAD&GOOD 

By Dr John Demartini 

BEAUTY CORNER 

82 A-Z FOR HEALTHY 

WINTER SKIN 

By Dr Leila Sadien 

92 PREGNANCY YOGA – 

for healthy mothers and 

babies 

By Sharni Quinn 

on our cover 

56 

70 

26 

37 

44 

76 

82 

90 

22 

JULY 2017 | 003

EDITOR’S LETTER 

HAWAII 

~ my healing island 

It is 6 am and I awake to loud bird song 

outside my door. I open the mozzie screen 

and step outside into a hot tub fi lled with 75 litres 

of food grade hydrogen peroxide. Above me, a canopy 

of palm trees and next to me is Tom Pace, still 

inspiring me as he did 25 years ago when he was 

instrumental to my career in health. He makes my 

morning superfood smoothie and feeds me supplements 

and talks about (now banned) effective 

ultraviolet therapies he used in his clinic. Gratefully 

I absorb the information and allow myself to be 

re-inspired over a cup of Kona coffee with honey 

and cinnamon. 

Twenty-fi ve years ago, I found myself in Hawaii 

mainland, fondly known as ‘the big island’. I was 

employed to assist Tom, the owner of Hokukano 

Ranch, in the development of a golf course. After 

an introductory seminar by reforestation and agriculture 

on the impact of a golf course on the ozone 

layer, I secretly hoped that the golf course would 

not be developed. I am so happy to say that Tom 

decided against it and instead donated a large piece 

of his land as a nature reserve. Tom introduced magnetic 

therapy into South Africa in the early 80s, way 

ahead of his time. He remained interested in health 

and had a health clinic/retreat on the ocean front 

where medical doctors offered various modalities 

and therapies such as ozone treatments and energy 

medicine, together with state-of-the-art technology. 

It was only natural for me to fi nd my way back there 

and reconnect with Tom, learn more about the clinic 

he had and the treatments he invited me to try. 

NEW EXPERIENCES 

Two days after my arrival those many moons ago, 

Tom assisted with the birth of his brother’s son in the 

house I stayed in. Homebirth was a new concept for 

me and a far cry from the then standard hospital birth 

and ceasarean section practised so commonly in 

South Africa. I wanted to have a home birth one day! 

I looked after the siblings of little baby Hardy, Catherine 

and Vanessa. There was something different 

about Catherine and she crawled into my heart – so 

much so that one of my daughters is named after 

her. It was during this trip, now, that I learnt about 

the extent of little Catherine’s struggle with a brain 

tumour that will be with her for the rest of her life. She 

was diagnosed when Hardy was barely two years old. 

Catherine survived and is an artist now. You can support 

her by purchasing her art and keep her motivated 

to continue painting. 

Visit www.etsy.com/people/catherinepaceart 

Catherine 

The children ate muesli for breakfast with fruit juice 

(instead of milk), and snacked on organic fruit off the 

trees. Tom took me to my fi rst ever health food store 

and I felt like a child in a sweet shop! I left with Acidophilus 

and spirulina and various other remedies I had 

no idea what they were for; and, I just wanted to learn 


more. I experienced Lomi-Lomi massage, chewed on 

raw ginger root, blessed a Buddhist temple, chanted, 

meditated and sat in a circle playing with singing 

bowls. It was a strange but wonderful experience that 

inspired me to seek out natural health practitioners, 

natural medicine and therapies upon my return to 

South Africa. 

Ultimately, Hawaii was the birthplace of my inspiration 

for Natural Medicine magazine that I co-founded 

with my integrative doctor, Dr Bernard Brom, seven 

years later. 

Don’t miss out on my travel journey by subscribing 

to our newsletter and like us on Facebook. I will post 

links to our Natural Medicine channel where I will be 

sharing interviews conducted during my trip, smoothie 

recipes and articles about various therapies such as 

IV treatment I received. Dr Margaret Dexter requested 

various blood tests and then ordered high dose nutritional 

supplements to be administered intravenously 

at her practice. 

I interviewed ‘Dolphin Girl’, learned how to communicate 

with dolphins, and was so blessed to swim with 

her and dolphins on two occasions. Thank you Tom, 

Hardy senior, Margaret, Dove, Shawna, Gretchen, Sasha 

and all of you who made my experience unforgettable. 

Mahalo. 

I l 

ve it 

Dr. Hauschka Almond 

Soothing Body Wash 

I am always looking for a natural beauty 

product to deeply nourish, moisturise and 

protect my skin – Dr Hauschka’s Almond 

Soothing Body Wash does this and I simply 

love it! 

This is a soap-free product with a 

delicate almond scent to soothe 

the senses. The almond tree is 

one of the core plants used in the 

Dr Hauschka skin care range. Almond 

oil contains vitamin E, the 

potent antioxidant that enhances 

the skin’s elasticity. A little of this 

product goes a long way, so it is a 

worthwhile investment. 

Follow me on 

Twitter @DaleenTotten

about us 

www.naturalmedicine.co.za 

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about us 


phone 021 880 1444 

email info@dreamcatcher.team 

EDITOR AND PUBLISHER DALEEN TOTTEN 

daleen@dreamcatcher.team 

@DaleenTotten 

PUBLISHER'S ASSISTANT 

 

 

 

 

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GENERAL MANAGER KITCH MACKINTOSH 

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CREATIVE TEAM 

CREATIVE DIRECTOR DALEEN TOTTEN 

 

 

 

 

 

 

 

Contributors in this issue 

ART DIRECTOR AND DIGITAL MANAGER 

OLGA BOTHA 

GRAPHIC DESIGNER MIA GIBBS 

SALES 

NATIONAL ADVERTISING SALES MANAGER 

ELEANOR VAN DER MERWE 

eleanor@dreamcatcher.team 

ASSISTANT INGE VAN DER MERWE 

SALES REPRESENTATIVES GAVIN BLACKSTOCK AND 

ANGELIQUE MARAIS 

 

EDITORIAL BOARD 

Dr Ameet Aggarwal, Prof Majid Ali, Paul Bergner, Prof Rashid Bhikha, 

Jacky Bloemraad-De Boer, Arjan Bogaers, Dr Bernard Brom, Lise Bryer, 

Christiaan Campbell, Ian Craig, Sally-Ann Creed, Chantal Deacon 

Daniel, Dr Melodie de Jager, Dr John Demartini,Andrea du Plessis, 

Heidi du Preez, Dr Les Emdin, Klaus Ferlow, Ann Gadd, Dr Raoul 

Goldberg, Patrick Holford, Aimee Hughes, Hannah Kaye, Dr Frances 

le Roux, Stefan Maritz, Dr Linda Mayer, Kath Megaw, Dr Frank Müller, 

Rev. Dr Alex Niven, Dr David Nye, Dr Sandi Nye, Sharni Quinn, 

Robyn Sheldon, Dr Lynette Steele, Dr Michael Tierra, Mark Timon, 

Jason Vale, Dr Arien van der Merwe, Jeanne van Zyl and David Wolfe 

 

 

Natural Medicine ® is dedicated to providing information to 

practitioners and the general public interested in all aspects of 

healthy living. Articles are written objectively by professionals with 

practical experience in their subjects. Although advertisements 

are placed within articles, the authors do not necessarily endorse 

those products. 

MISSION STATEMENT 

Our aim at Natural Medicine ® is to integrate the most successful 

approaches to health maintenance, disease prevention and the 

treatment of chronic ill health. Health maintenance and disease 

prevention must include care of the environment, the land, the water 

and the air. 


AUTHOR GIFTS 

Our authors do not receive any fi nancial reward for their 

considerable efforts in contributing to Natural Medicine ® . They 

are motivated solely by generosity of spirit and a passion 

to further the cause of healthy living. A warm thanks to the 

companies listed below, for sponsoring gifts for our authors. 

ARMIÉN DETOX TEA 

armién Detox Energise tea 

ombines buchu, hoodia, guarana 

nd raspberry rooibos to aid with 

ater retention and fl ush toxins 

from the body. Carmien Detox 

Cleanse tea is a blend of natural 

herbs, senna, lemongrass, ginger, 

spearmint and green rooibos and 

aids digestion and elimination. 

Drink one cup of Energise in the 

morning and one of Cleanse in the 

evening. 

www.carmientea.co.za 

BIOLIFE 

Biolife Biotin contributes to a healthy body and an attractive 

appearance. It plays a major role in maintaining healthy hair, 

strong nails and clear skin while assisting in the metabolism of fats, 

carbohydrates and protein. 

www.biolifevitamins.co.za 

ELLI MARULA OIL 

ELLI’s indigenous and natural 

cold-pressed Marula Oil is 

comprised of natural fatty acids, 

antioxidants and minerals that 

hydrate the skin and boost 

cellular activity. Marula oil is pH 

balanced with anti-infl ammatory 

and antimicrobial properties. Elli 

products are organic and grown 

and crafted in Africa. 

www.elli.co.za 

 

DOWN TO EARTH REVIVE MOISTURISER 

Revive Moisturiser is formulated to protect and restore weakened, 

sensitised or mature skin. The powerful plant extracts work 

harmoniously to soothe sensitive skin, and to minimise 

blemishes. 

www.downtoearthcare.co.za 

PENPHARM - LINCTOMED ® 

Keep colds and fl u away this winter with 

PenPharm - Linctomed ® . Linctomed ® offers 

an extensive range of self-medicating cold 

and fl u products to suit every household’s 

needs. 

Stockists: Dis-Chem, Pick ‘n Pay 

Pharmacy, MediRite Pharmacy, Clicks, and 

all community pharmacies. 

www.penpharm.co.za 

HERBATINT REPAIR SHAMPOO AND CONDITIONER 

Herbatint Moringa Repair Shampoo gently cleans 

your hair while restoring the fi bres and protecting 

the scalp. Herbatint Moringa Repair Conditioner 

nourishes and revitalises the hair, restoring natural 

balance. Both products are certifi ed organic. 

www.naturescolours.com 


Advertorial 

CHIROPRACTIC 

Chiropractic is a health profession specialising in the diagnosis, treatment and prevention of mechanical disorders of the musculoskel- 

Chiropractic practitioners essentially rely upon non-invasive treatment methods and will refer patients to medical practitioners should 

medication or surgery be indicated. This approach is further reinforced by chiropractors in their promotion of healthy lifestyles such as 

the avoidance of smoking and excess stress, proper diet and exercise. 

Chiropractic education and training is extensive and in South Africa a Masters Degree in Chiropractic is 

awarded at two South African Universities after a six-year programme. 

PRIMARY CONDITIONS TREATED 

Back pain, neck pain and headaches are extremely common and can be very debilitating symptoms. They 

are also the primary reason patients seek chiropractic care. The distinguishing features of chiropractic care 

that has allowed patient and public acceptance has been the ability to provide a readily available, caring and 

sympathetic, low cost, low risk, non-invasive and natural healing approach to relieving symptoms of back 

pain, neck pain and certain types of headache. 

medical schemes make provision for reimbursement of chiropractic services. The Compensation for Occupational 

Injuries and Diseases Act provides for complete reimbursement of cases treated by registered chiropractors. The 

the care to a few treatments per episode. Using this level of restraint, chiropractic care is less expensive 

than other treatment options where a series of examinations, medication and diagnostic procedures are 

often routinely utilised. 

COST EFFECTIVE CARE 

Considering the high costs of medical care in the case of back-related problems – more often resulting 

in extensive diagnostic procedures, medication, surgery and hospitalisation – it makes economical 

of Rands annually. 

It is interesting to note that the Ministry of Health in Ontario – Canada – commissioned a study by three 

health economists led by Professor Pran Manga to investigate the cost of back-related problems to the 

ly $7 billion) annually by utilising chiropractic services. Professor Manga stated, ‘There is an overwhelming 

medical management.’ 

LOW BACK PAIN 

Low back pain has reached epidemic proportions in virtually all industrialised nations and is ranked second 

only to headaches as the most frequently reported cause of pain. Several studies estimate that up to 90% of 

all people will experience back pain at some stage of their lives, and treatment has become, in turn, the single 

biggest headache for the medical profession. The British orthopaedic surgeon, Gordon Waddel in his acclaimed 

new text ‘The Back Pain Revolution’ states back pain is a 20th Century medical disaster. 

In national health care systems throughout the world back pain is common, poorly managed and very expensive 

– both in terms of direct treatment costs and the indirect costs of disability and lost productivity. 

Several professions share the responsibility of health care and each should be considered equally in respect 

CHIROPRACTIC ASSOCIATION of SOUTH AFRICA 

www.chiropractic.co.za 

+27 (086) 188 7772 / info@chiropractic.co.za

KEEPING IN TOUCH 

letters@naturalmedicine.co.za 

BUG OFF, NATURALLY 

We are travelling up north into 

Africa this holiday and I am 

concerned about travel bugs! Please 

give me some natural tips on how to 

deal with anything from mosquitoes to 

tummy bugs. H.R. 

THE EDITOR REPLIES: For insect bites, holistic 

doctor and herbalist Dr Lois Johnson 

recommends keeping the following herbs on 

hand: pure lavender oil for mosquito bites to 

reduce swelling and itching; tea tree oil to prevent 

topical infection; and Aloe vera pure gel 

for mosquito bites. 

Natural products such as citronella, cedarwood 

and eucalyptus stop mosquitoes from 

biting, even though they may land on you. 

Other ways to make yourself repellent are to 

take 100 mg of vitamin B 1 

or two to three garlic 

capsules (undeodorised) every four hours 

if you’re going to be in a heavily infested area. 

Strategically arrayed bouquets of pennyroyal 

can ward off mosquitoes. 

I know of a brilliant repellent stick that will be 

coming to South Africa soon, so watch this space. 

On a high-stress trip – one that, say, has 

you changing time zones or spending lots of 

time in a plane’s pressurised cabin (a perfect 

breeding ground for germs) – taking antioxidants 

can help you stay healthy. Haas recommends 

vitamins C (1 to 3 g) and E (400 to 

800 IU), beta-carotene (15 000 to 30 000 

IU), selenium (100 to 200 mcg) and lipoic 

acid (100 to 200 mg). 

When it comes to catching nasty bugs, prevention 

is better than cure. I use Echinaforce 

daily, just during the holiday season. 

Importantly, remember to wash your hands 

often on land and in the air – this helps prevent 

the transmission of respiratory and gastrointestinal 

diseases. 

After the trip, stay alert. Problems can surface 

after you return. It can be weeks before parasitic 

infections show up, and malaria can hide 

for up to a year. The most important symptom 

to be aware of is fever, particularly fever with 

chills. Depending on your itinerary, your doctor 

may need to rule out malaria, typhoid fever 

or other problematic ‘souvenirs’. 

Homeopathic creams may relieve itching and 

inflammation from mosquito bites. Try cantharis 

to relieve the burn and/or sting of a bite 

and hypericum for puncture wounds and bites 

and stings. 

Invite the good bugs. Pack probiotics! ’These 

good bacteria can help you fight off any new 

bugs that might invade your digestive system,’ 

says our expert Dr Elson Haas. Take capsules 

of hydrochloric acid with meals – it’s a ‘good’ 

acid that acidifies the digestive tract, making it 

harder for the bad bugs to gain hold. 


THE HEALING BENEFITS OF CURCUMIN 

I was so impressed with your interview 

in your June issue with 

Professor Dan Burke on curcumin and 

the role it may play in lessening the 

chances of resistance to anticancer 

drugs. Please could you tell me more 

about curcumin and its other health 

benefits? With thanks. G.V. 

THE EDITOR REPLIES: Curcumin, along with 

two other related compounds (collectively 

called curcuminoids), is present in the curry 

spice turmeric (Curcuma longa). The plant 

itself – originating in South Asian countries, 

especially India – is a knobbly root that looks 

rather like fresh ginger. Tumeric comes from 

the powdered rhizomes of this plant and gets 

its bright yellow colour from the polyphenol 

curcumin. It is this substance which has the 

power and the potential to address a variety 

of diseases. 

MODE OF ACTION 

Curcumin is a fascinating substance which 

has multiple beneficial interactions with cell 

tissue. This means that it is able to inhibit the 

action of various enzymes and cell signalling 

pathways of importance in major illnesses 

ranging from inflammatory-related diseases 

to cancer. 

FIRST-CLASS MINERALS 

Minerals are essential constituents of all cells. They regulate numerous 

bodily functions and each mineral is essential in maintaining proper 

equilibrium within cells. Although minerals comprise only 4-5 percent 

of our body weight, without them life itself would be impossible. 

Why Fithealth Minerals? 

Chelation 

Minerals combined with an Amino Acid carrier molecule, 

are more easily transported across the intestinal wall. 

Fithealth minerals are uniquely Amino Acid Chelated (AAC) 

resulting in improved absorption and utilisation. 

Elemental minerals 

The elemental value of a mineral supplement is the active 

ingredient. Fithealth Minerals highlight the elemental (active) 

mineral value so avoiding confusion in establishing the real 

mineral content. 

• FithealthAmino Acid Chelated Minerals contain no sugar, salt, 

yeast, gluten, artificial colouring, flavouring, preservatives. 

• Suitable for diabetics when used as part of a balanced 

eating plan 

• Suitable for vegetarians 

SUGAR 

BALANCE 

MUSCLES 

& NERVES 

HEART & 

WATER 

BALANCE 

IMMUNITY 

& FERTILITY 

Available from: Dis-Chem and Independent Pharmacies 

Tel: 011 886 2932; queries@fithealth.co.za; www.fithealth.co.za 

Member of the 

Health Products 

Association

KEEPING IN TOUCH 

References 

1. Anand P., Sundaram 

C., et al. Curcumin and 

cancer: an ‘old-age’ 

disease with an ‘ageold’ 

solution. Cancer Lett 

Aug 2008; 267(1):133- 

164. 

2. Jurenka JS Antiinflammatory 

properties 

of curcumin, a major 

constituent of Curcuma 

longa: a review of 

preclinical and clinical 

research. Altern Med 

Rev June 2009; 

14(2):141-153. 

3. Menon VP, Sudheer 

AR. Antioxidant and 

anti-inflammatory 

properties of curcumin. 

Adv Exp Med Biol 2007; 

595:105-125. 

4. Zhang L, Fiala M, et al. 

Curcuminoids enhance 

amyloid-beta uptake 

by macrophages of 

Alzheimer’s disease 

patients. J Alzheimers 

Dis Sep 2006; 10(1):1-7. 

THERAPEUTIC BENEFITS 

Curcumin and cancer 

As discussed in my interview with Professor 

Dan Burke in our last issue, curcumin has 

distinct anti-cancer mechanisms. Research 

shows that curcumin can inhibit the growth 

and spread of cancer at a molecular level. 1 

These tests in the laboratory are encouraging 

although further study is needed to verify 

whether or not high doses of curcumin can 

help to treat people with cancer or prevent it. 

A powerful anti-inflammatory 

Although short-term inflammation is necessary 

for the repair and healing of damaged tissue, 

long-term, low-level inflammation plays a 

major part in the onset of many serious Western 

diseases such as diabetes, heart disease 

and Alzheimer’s disease. 

Curcumin is a highly effective anti-inflammatory, 

as effective in fact as some anti-inflammatory 

drugs. 2 Its efficacy lies in its ability to 

block a molecule that activates genes related 

to inflammation. 

Further study is however necessary to determine 

whether or not curcumin can slow down 

or reverse Alzheimer’s disease. 

Curcumin as an immunomodulatory agent 

At low doses curcumin enhances antibody responses. 

This ability to modulate the immune 

system would be an added benefit curcumin 

gives to the healing process. Here cancer patients 

in particular could benefit as most anticancer 

drugs have immunosuppressive side 

effects. 

Curcumin has absolutely no immunosuppressive 

effects and laboratory tests show that it 

also restores the immune system. 

ENHANCING CURCUMIN’S 

BIOAVAILABILITY 

Curcumin presents a challenge when it comes 

to its poor bioavailability, in other words the 

amount that is successfully absorbed in order 

for it to be effective. High oral doses of the substance 

to counteract this poor bioavailability are 

not an option because of concerns of toxicity. 

Turmeric has been used as an anti-inflammatory 

in India for thousands of years. 

A powerful antioxidant 

Antioxidants protect the body from free radicals. 

Curcumin is far more effective an antioxidant 

than -tocopherol: It neutralises free radicals 

directly and then stimulates the body’s 

own antioxidant enzymes. 3 

Traditionally turmeric is mixed with milk or 

butter and eaten. It can be combined with oil 

and applied topically to injured areas to reduce 

swelling, pain and infection. 

A solution to the problem of poor bioavailability 

can be found in a powerful curcumin 

extract that encourages curcumin's absorption 

and beneficial effects. 

A reduction in oxidative stress protects against 

heart disease and Alzheimer’s disease. Curcumin 

inhibits LDL-cholesterol oxidation, which 

is thought to mark the start of the hardening of 

the arteries. Studies have also shown that curcumin 

also clears plaque build-up, or protein 

tangles, which are indicative of Alzheimer’s. 4 

To sum up: Enjoy turmeric as a healthy spice 

in your cooking and invest in a worthwhile 

curcumin supplement to assist you along your 

path to good health. 

The references listed here are for additional 

information and interest. 


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Bio-Curcumin may help alleviate aches, pains and inflammatory discomfort caused by 

arthritis, rheumatoid arthritis, fibromyalgia and inflammatory digestive disorders such as 

IBS and Crohn’s Disease. Bio-Curcumin’s effect may be felt after just three days. If you 

are not satisfied, contact us and we’ll consult with you. If you are still not satisfied after 

this consultation, we will refund the purchase price.

NEWS & NOTES 

PLANT 

OF THE 

MONTH 

Indoor 

plants CAN 

PURIFY THE AIR 

ORNAMENTAL RUBBER PLANT 

Ficus elastica 

This plant is another powerful toxin eliminator and air 

purifi er that can grow easily indoors. It is especially effi cient 

at removing formaldehyde from the air, and also eliminates 

carbon monoxide, so placing it near a garage or area near a 

despatch where vehicles are emitting fumes can be highly 

benefi cial. 

It prefers full, or bright, fi ltered light and thrives in wet, 

tropical conditions. Water it moderately and use a highnitrogen 

fertiliser once a month. Trim the plant regularly to 

maintain its size. To keep the broad, deep green leaves shiny 

and absorbing the air toxins and transpiring oxygen, wipe 

them gently with a damp, soft cloth every few months. You 

can use this small tree as a centrepiece on a table or on a 

shelf or windowsill. You can even place it on the fl oor near a 

heater/fi replace or near entrances. 

* Note: Avoid contact with the milky latex of the rubber 

plant, as it can cause skin irritation. 

Dr Adele Pelteret, BComp Med – Naturopathy and BSc CHSc (summa cum 

laude), FLT-LE, Dip CN, HDE 

‘Natural forces within us 

are the true healers of 

disease.’ ~ Hippocrates 

MEN NEED REGULAR 

medical checkups 

A survey carried out by Orlando Health shows that men make 

short-sighted excuses for not having regular medical checkups. 

Among the top excuses are that they are too busy; scared of fi nding 

out that something may be wrong with them; and that they are 

uncomfortable with body examinations, such as prostate checks. 

Urologist and men’s health activist Dr Jamin Brahmbhatt says, 

‘Men can spend three to four hours golfi ng or watching a ball game 

every week, or fi nd the time to take a trip to Vegas with their buddies, 

but they can't spare 90 minutes a year to get a checkup? 

That's inexcusable.’ 

Life expectancy for men is at least fi ve years less than it is for 

women and men are more likely than women to die from nine out 

of the top 10 causes of death in the US. ‘One of the biggest reasons 

for those statistics, is that women are much more proactive 

about their health than men,’ says Brahmbhatt. 

Sources 

Orlando Health 

South Lake Hospital 

This month’s 

ARITY 

CH FOCUS 

The Lucky Lucy Foundation 

The motto of this worthwhile, non-profi t, animal help organisation 

is: ‘Don’t confi scate and euthanise; educate and 

sterilise!’ 

The Lucky Lucy Foundation fi ghts daily to curb overpopulation, 

abuse, neglect and lack of knowledge while upholding 

the values of pro-life and pro-quality of life for animals. They 

focus on the no-hope-left cases, fi nding good homes for the 

dogs and cats in their shelter and providing support to many 

‘furkids’ in impoverished communities. 

For as little as R100/month become a special Guardian 

Angel: Email guardianangel@luckylucy.org or sms LUCY to 

48899 to donate R10. 

www.luckylucy.org 


Switzerland may 

ban DEODORANTS 

CONTAINING 

ALUMINIUM SALTS 

Last September Swiss scientists found that antiperspirants 

containing aluminium may cause cancer. 

Based on this fi nding, the Swiss National Council has 

passed a bill that could ban the use of aluminium 

salts in deodorants and provide funding to study its 

role in the onset of breast cancer. 

‘Healing is an 

aspect of letting 

go of perceived 

self so that true 

self may emerge 

free of disease.’ 

Dr Ameet Aggarwal 

As an antiperspirant ingredient, aluminium salts curb 

sweat and body odour by temporarily blocking sweat 

glands. The downside is that they may build up in 

breast tissue with some oestrogen-like effects. 

The research that highlighted the potential problem 

was carried out at the University of Geneva and studied 

isolated human breast cells that were later replicated 

in studies on mice. 

While the study showed that long-term exposure to 

the aluminium salts caused tumours that spread, 

there has been criticism from the charity Breast Cancer 

Now and Cancer Research UK that the study is 

fl awed as it focused on the effects of aluminium salts 

in breast tissue in mice and not humans. According 

to professor of cancer epidemiology at the University 

of Cambridge, Paul Pharoah, ‘This study looked only 

at the effects of aluminium in mice – but the largest 

study of all the evidence in humans found no link.’ 

Source 

Dunne D. Mailonline 


NEWS & NOTES 

Protection against 

Parkinson’s BEGINS IN 

THE GUT 

Exciting new research from the University of Iowa shows that 

the intestine may play a key role in preventing Parkinson’s 

disease. 

Parkinson’s disease occurs when neurons (nerve cells) in the 

brain that control movement become damaged or die. This 

cell death results in the lack of motor control associated with 

the disease. 

The University of Iowa researchers have located cells in the 

intestine that spark an immune response that protects the 

nerve cells against damage connected with Parkinson’s. Like 

‘detectives’, the immune intestinal cells identify damaged 

machinery within neurons and discard the defective parts. 

This prevents neuron impairment or death known to cause 

the disease. 

Source 

The University of Iowa 

FIND 

of the month 

EOS Vanilla Mint Lip Balm 

This is a real fi nd. Savour a little sweetness on your lips as you 

soak up the natural goodness of EOS Vanilla Mint Lip Balm. 

Natural stevia extract and vanilla oil have been blended into 

a plant-derived, moisturising base of shea butter, olive oil and 

jojoba. The balm is enriched with beeswax, which is protective 

and packed with vitamins. This lip balm is one of several in a 

cute and sassy range, making your daily beauty routine fun. 

EOS (Evolution of Smooth) is well known worldwide for its delightful 

range of natural lipcare products and skincare goodies, 

made with delicious botanical ingredients. With EOS there is a 

lot to smile about! 

www.faithful-to-nature.co.za 

www.evolutionofsmooth.com 

Friends better 

than family FOR 

GOOD HEALTH 

A recent study shows that friendships may be more 

benefi cial than family relationships for health and 

happiness, especially as we age. 

Head researcher, William Chopik, assistant professor 

of psychology at Michigan State University, conducted 

two studies involving nearly 280 000 people. His 

fi ndings indicate that friendships gain importance 

in later life and that good friendships amongst 

older adults are a stronger guarantee of health and 

happiness than relationships with family members. 

Interestingly, relationships between friends are not 

widely researched, but they should be as they play a 

key role in happiness and health. 

Says Chopik: ‘Keeping a few really good friends 

around can make a world of difference for our 

health and well-being. So it’s smart to invest in the 

friendships that make you happiest.’ 

Source 

Michigan State University 


Cannabis 

ingredient MAY 

SHRINK BRAIN 

TUMOURS IN 

CHILDREN 

Cannabidiol (CBD) is the non-psychoative ingredient 

in marijuana and British researchers are investigating 

whether or not this compound may shrink 

brain tumours in children. 

The study, the fi rst of its type in the world, is being 

carried out at Nottingham University’s children’s 

brain tumour centre. According to lead researcher 

Professor Richard Grundy, there has been a surge 

in parents administering CBD to children without 

medical advice in the hopes that it may help. 

‘New ways to treat childhood brain tumours are 

urgently needed to extend and improve the quality 

of life in malignant brain tumour patients, so 

we are excited at the prospect of testing the effect 

of cannabidiol on brain tumour cells,’ said Grundy. 

The research into this potential treatment is at its 

initial stages and is being conducted in the laboratory, 

not on children. Grundy explains: ‘We expect 

the cells – brain tumour and normal brain – grown 

in our standard conditions to be healthy and actively 

dividing. We expect that normal brain cells 

grown in cannabidiol will remain healthy. However, 

we expect the brain tumour cells grown in cannabidiol 

to stop growing and die.’ 

Katie Sheen, of the Astro Brain Tumour Fund, 

which is co-funding the study, said that if the research 

was successful CBD could be a gentler, less 

toxic way of treating cancer than chemotherapy or 

radiotherapy. 

Source 

Marsh S. Study looks at cannabis ingredient’s ability to help children’s 

tumours. The Guardian. 2 May 2017. 

PLAYING A MUSICAL 

INSTRUMENT enhances 

brain health 

In recent research, knowing how to play a musical instrument 

has been shown to help older adults maintain their listening 

skills and protect cognitive health. 

‘Music has been known to have benefi cial effects on the brain, 

but there has been limited understanding into what about 

music makes a difference,’ says Dr Bernhard Ross, senior 

scientist at Baycrest’s Rotman Research Institute (RRI) and 

lead author of the study. 

The study at Baycrest Health Sciences, an academic health 

sciences centre fully affi liated with the University of Toronto, 

used Tibetan singing bowls to discover why playing a musical 

instrument can protect brain health. Results showed that 

mastering the ability to play a sound on a musical instrument 

alters brain waves in such a way as to improve a person’s 

listening and hearing skills and ward off age-related cognitive 

declines. 

‘It has been hypothesised that the act of playing music requires 

many brain systems to work together, such as the hearing, 

motor and perception systems,’ says Ross, who is also a 

medical biophysics professor at the University of Toronto. ‘This 

study was the fi rst time we saw direct changes in the brain 

after one session, demonstrating that the action of creating 

music leads to a strong change in brain activity.’ 

Source 

Baycrest Centre for Geriatric Care 

JULY 2017| 017

NEWS & NOTES 

NEW! 

‘Mindfulness is a state of active, 

open attention on the present. 

When you're mindful, you observe 

your thoughts and feelings from 

a distance, without judging them 

good or bad. Instead of letting your 

life pass you by, mindfulness means 

living in the moment and awakening 

to experience.’ 

Source 

Psychology Today 

INVERSION TABLE MODEL 75303 PRO 

“GOODBYE” 

back pain and 

posture problems. 

This month’s 

TEAM'S CHOICE 

O’live Rooibos and 

Honey Citrus Scrub 

Our team absolutely loved O’live’s Rooibos and 

Honey Citrus Scrub, a blend of raw honey and essential 

oils of lemon, lime, bergamot, a smidgen 

of organic rosemary, and a touch of lemongrass. 

This soap soothes and moisturises the skin and 

its delicate scent carries refreshing citrusy overtones 

that uplift the senses. O’live’s soap bars are 

wonders in craftsmanship with artistic variations 

in their individual designs – for example, the Rooibos 

and Honey Scrub bar bears a honeycomb 

imprint down one side – which makes these 

products attractive bathroom adornments. 

The soaps are available from O 

studio at 196 Victoria Road 

Woodstock, or you can cont 

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ural/timeline 

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Gravity is our enemy! Why? Because of compression. Invert to 

reverse gravity and decompress naturally. Inversion stretches 

the spine taking away the pressure on discs, joints and nerves. 

BENEFITS OF INVERSION 

Spinal Column: realignment 

of the vertebrae to restore 

posture. 

Intervertebral discs: 

decompresses the discs to 

regain elasticity. 

Muscles: relaxes muscles & 

promotes tissue perfusion. 

Backache: relieves pain, spasm 

& discomfort. 

Circulation: oxygenation of the 

cells of the tissues. 

Lymph Drainage: decreases 

lymph stagnation,enhances 

lymph flow. 

Cerebral function: improves 

mental function & balances 

awareness. 

Stress and tension: relieves 

the pain and stiffness in the 

neck, shoulders and back. 

Probiotics may relieve symptoms 

of depression, as well as help 

gastrointestinal upset. 

McMaster University 

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INT020 


PRODUCT NEWS 

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membranes, preventing memory loss and migraines, 

as well as supporting nervous system 

function. The eight B-vitamins — B 1 

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B 7 

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Although these vitamins are chemically distinct, 

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*Price correct at time of publishing. Prices may fl uctuate.

ASK OUR EXPERTS 

UNDERSTANDING PERIOD PAIN 

JEANNE VAN ZYL 

www.beautifulbalance.co.za 

Jeanne practises as a Wellness Coach 

and NLP Practitioner in Brooklyn, Pretoria. 

She is currently completing a 

Master’s degree in Personalised NutritionthroughMiddlesexUniversity(London,UK)andhasalso 

studied in the field of clinical psycho-neuro-immunology. She 

is passionate about women’s health in all its complexity and 

beauty and aims to inspire women to live a meaningful and 

balanced life. 

QMy 20-year-old daughter suffers 

from the most terrible periodpain.Itissobadthatshecannot 

getoutofbedforthefirsttwodays.I 

have tried giving her painkillers but although 

they sometimes take the edge 

offIcan’thelpfeelingthereismorewe 

couldbedoing.Doyouhaveanyadvice?Withthanks.C.M. 

AJEANNE VAN ZYL REPLIES: When it 

comes to reproductive health, there are 

many factors to take into consideration that 

may support overall balance between the 

multiple hormones and messengers involved 

in this system. 

Disruption in hormone functioning or a particular 

nutrient deficiency can have widespread 

effects on regulation of the hormonal 

cycle. The reproductive system is often 

regarded as a ‘delicate dance’ between all the 

mechanisms, messengers, hormones and nutrients 

involved, which emphasises the complexity 

of this system as a whole. Therefore, I 

will provide general guidelines that may be useful 

to support hormone balance and reduce 

period pains; however, if your daughter’s 

symptoms persist or deteriorate, I suggest 

that she sees a healthcare professional 

who can develop a tailored intervention programme 

for her. 

Period pains can be caused by constriction of 

the ducts that carry blood from the uterus out 

of the body. This constriction may cause the 

blood and blood clots travelling through these 

ducts to contribute to pain. If this is the cause 

of her period pains, applying warmth to that 

area might help to relax the muscles that induce 

the constriction and thereby reduce the 

pain. A popular way to apply warmth is placing 

a hotwater bottle or ‘beanie’ bag on the lower 

abdomen area. Period pains are often worse 

in the winter seasons due to the constrictive 

effect that cold weather has. 


Magnesium is essential for muscle relaxation, 

as well as dilation of arteries and ducts. 

In the standard Western diet, magnesium intake 

tends to be low and may therefore promote 

constriction and worsen the pain. My 

preferred form of magnesium intake (over 

and above diet) is magnesium bath salts or 

a magnesium spray, as it has been suggested 

that magnesium is absorbed more effectively 

transdermally (through the skin). She can 

spray magnesium directly onto the abdominal 

area or take a 20-minute bath in magnesiumrich 

bath salts on a regular basis to support 

adequate magnesium stores. 

Period pains can also be caused by an imbalance 

between pro- and anti-infl ammatory 

messages in the body. In other words, proinfl 

ammatory messages may contribute to 

blood clotting and thereby increase the size 

of the blood clots that are to be cleared from 

the body during menstruation. The standard 

Western diet tends to be higher in pro-infl ammatory 

foods relative to anti-infl ammatory 

foods, which may add insult to injury if hormonal 

regulation is already out of sorts. 

Pro-infl ammatory foods include: red meat (especially 

beef), processed foods, sugar, refi ned 

carbohydrate foods, dairy, coffee, alcohol, 

nightshade vegetables (eggplant, tomatoes, 

peppers, etc.), omega-6 rich foods (plant oils, 

nuts, seeds, etc.), soda drinks and take-away 

meals. Anti-infl ammatory foods and spices 

include: dark-green leafy vegetables, oily fi sh 

(excellent source of anti-infl ammatory compounds), 

avocados, most vegetables, most 

fruit, garlic, turmeric, ginger root, walnuts, 

legumes, cayenne pepper and cacao. Many 

women report success with evening primrose 

oil supplements, which contains high amounts 

of anti-infl ammatory compounds and may 

therefore be soothing for period pains. 

A generally healthy, nutrient-dense, wholefood 

diet that contains the above-mentioned antiinfl 

ammatory foods and suffi cient amounts of 

magnesium may therefore be useful to support 

hormonal regulation and reduce period pains. 


ASK OUR EXPERTS 

DR SANDI NYE, ND 

www.greenhousehealth.com 

drsnye@bucknet.co.za 

She is a naturopath with a special interest 

in aromatic and integrative medicine, 

and is dual-registered with the 

Allied Health Professions Council of South Africa (AHPCSA). 

Sandi serves as editorial board member and/or consultant for 

various national and international publications, and is in private 

practice in Pinelands, Cape Town. 

TRANSDERMALS 

ADR SANDI NYE REPLIES: A high absorption 

rate, directly into the bloodstream, can be 

achieved with many substances that are delivered 

transdermally, without the risk of gastrointestinal 

degradation or other common oral-medicine-related 

side effects. ‘Patch-treatment’, which is becoming 

more and more popular, appears to be a safe, effective 

and convenient substance delivery option, for a wide 

range of disorders and conditions, demonstrating 

good patient acceptability and compliance. 

Q 

I am tired of the side effects of oral 

medications. Please tell me a bit 

more about transdermal patch treatment 

and what it can be used for. N.I. 

Transdermal patches allow application of a substance, 

such as a natural remedy or a medicinal drug, through 

the skin, with the aim of allowing sustained release 

and slow absorption of the active ingredients. Patches 

are generally designed to release their active components 

in two ways – either the ingredients are stored 

within a porous membrane, which allows slow absorption 

when applied to skin; or the actives are embedded 

in thin layers within the actual adhesive part of 

the patch, which melts through body heat and is subsequently 

absorbed through the skin. 

There are basically fi ve different types of medicinal 

transdermal patches: 

Single-layer drug in adhesive patch 

Multi-layer drug in adhesive patch 

Reservoir patch (unlike the fi rst two types, 

the reservoir system has a separate drug 

layer) 

Matrix patch (considered the safest) 

Vapour patch (relatively new patches that 

release volatile essential oil vapours for up 

to six hours). 

THE PROS AND CONS OF TRANSDERMALS 

On the up-side: Transdermals have the advantage of 

providing a controlled release of the active substance, 

often at specifi c sites or areas of injury or pain. So if 

you have a back-ache, a patch on the specifi c area of 

discomfort can deliver a dose of the treatment directly 

where it’s needed, rather than having to go through 

other body processes before reaching the target area. 

This targeted delivery also allows for more accurate 

delivery of the actives into the bloodstream, unlike 


topical creams, gels or lotions, where dosage can be 

difficult to control. The risk of systemic side effects is 

also considerably reduced, and patches are usually a 

pain-free method of administration. 

On the down-side: The main disadvantage to transdermal 

delivery systems is the innate barrier function 

of the skin. There’s also a molecular weight issue, since 

many molecules are simply too large to pass through 

intact skin. Although there are new technologies being 

investigated to allow transdermal delivery of larger 

molecules, insulin for example, cannot pass through 

the skin without modification, as the molecules are 

too big. Other factors such as the thickness of the stratum 

corneum, the hydration level of the skin, body 

temperature, existing or underlying skin disease or injuries, 

as well as ethnic differences can all affect the 

absorption rate of transdermal medications. 

Some patch-drug ingredients need to be combined 

with alcohol or other permeation enhancers to increase 

skin penetration ability, which can cause skin 

irritation. Constant application of a patch, to the same 

site, can also cause irritation or in the case of nitroglycerin 

patches, overwhelm the body. Despite these 

considerations, a wide variety of pharmaceuticals are 

now available in transdermal patch form. 

TREATMENT 

Some of the well-known medicated patches include: 

the nicotine patch; pain-control patches; anaesthetic 

patches; hormone patches; angina pectoris patches; 

hypertension patches; anti-inflammatory patches; motion 

sickness patches; vitamin B 12 

patches; various vitamin, 

mineral and herbal patches; antidepression patch; 

ADHD patch for hyperactivity; Alzheimer’s patch; and osteoarthritis 

patches. 

Patches with aromatic essential oil-releasing vapours 

are available for the following conditions: respiratory 

congestion, insomnia, addiction, beauty/aesthetic, 

health and wellness, stress-reduction, libido enhancement. 

I hope this helps. 

JULY 2017 | 

Trade enquiries: 

Sui Hing Hong Wholesale 

Contact: King Pon 

Tel: 011 838 7708 

Cell: 083 2662 330

BOOK REVIEWS by the editor 

BOOK 

OF THE 

MONTH 

IMPROVE YOUR DIGESTION 


The human gut is the hub of health and as such needs to be nurtured and nourished 

correctly. In this book Patrick Holford unravels the complex workings of the digestive 

system and shows you how to tune up your gut by offering an easy-to-follow road map 

that helps you achieve perfect digestion, absorption and elimination. As a result, you will 

enjoy improved health, greater disease resilience, and a new level of vitality. This book also 

guides you in the art of ‘gutstronomy’ – the preparation of delicious, gut-friendly meals. 

www.hachette.co.uk 

www.jonathanball.co.za 

UNPLUG 

By Suze Yalof Schwartz 

Unplug is the modern, minimalist guide to meditation for busy people. Whether you’re a 

Fortune 500 CEO or someone bogged down with a never-ending to-do list, the author 

shows you that you can get more done – and do it better – by consciously unplugging for 

just a few minutes each day. This book simplifi es the art of meditation and reveals the lifechanging 

benefi ts you will experience from improved memory to a reduction in anxiety and 

stress. The techniques and tips are easy to incorporate into your daily life. 

www.hachette.co.uk 


THE AGE OF GENIUS 

– THE SEVENTEENTH CENTURY AND THE BIRTH OF THE MODERN MIND 

By A.C. Grayling 

The 17th century was a period of progress and discovery that witnessed ‘the greatest ever 

change in the mental outlook of humanity’: Amid war and injustice, an intellectual revolution 

took place which established the mindset of modern times. The author looks back into the 

16th century and forward into the 18th to provide context for the Age of Enlightenment’s key 

changes in scientifi c and philosophical thought that were fundamental in creating the world 

we know today. 

www.bloomsbury.com 



Natural 

nutrition 

26 OUR DEADLY BREAD 

32 WHICH MILK? 

37 FOOD AS MEDICINE – CAN WE EAT TO TREAT?

Our 

deadly 

The wheat you eat today bears little resemblance to the wheat 

mankind has eaten for thousands of years. Not surprisingly, 

many of us do badly on this food, with varying degrees of 

intolerance. 

COELIAC DISEASE – A GROWING 

PROBLEM 

It is now clear that coeliac disease, which can 

be fatal, is much more common than previously 

thought, and is on the increase, affecting as 

many as one in 100 people. 

Coeliac disease leads to severe malabsorption 

of nutrients, which can result in serious complications 

in later life, such as infertility, psychiatric 

disorders, osteoporosis and cancer. The condition 

does not always present with classic symptoms, 

which leaves many sufferers undiagnosed. 

SYMPTOMS OF WHEAT GLUTEN 

SENSITIVITY 

You don’t have to have coeliac disease to be 

sensitive to wheat. The most common symptoms 

of wheat sensitivity are constipation, diarrhoea, 

abdominal bloating or pain; however, 

many other symptoms have also been reported 

in those found to be sensitive to wheat. These 

include: acne and boils; anxiety and paranoia; 

apathy and confusion; cramps; depression; fatigue; 

fl atulence; migraine; nausea; skin rashes; 

sweating; throat trouble. 

If you suffer from any of the above, you should 

take the possibility of wheat intolerance seriously. 

This might affect between one in fi ve and one 

in 10 people (10 to 20%). 

Recent research has found distinct evidence that 

non-coeliacs with wheat sensitivity actually do have 

immune reactions to wheat, with increased antibodies 

against wheat in their gut and bloodstream. 

PATRICK HOLFORD 

www.holforddirect.com 

Twitter @holforddirect 

He, together with his 

team, carried out Britain’s 

biggest-ever health and 

diet survey, the 100% 

Health Survey, which has 

now been completed by 

over 60 000 people. His 

book, The10Secretsof 

100% Healthy People, 

portrays the fascinating 

insights provided by the 

survey and his 30 years 

studyofgoodhealthand 

howtoachieveit. 


nutrition 

One very likely reason for this ever-growing 

problem, which I estimate affects at least one 

in 10 people, is that the wheat we eat today, 

which in some products has a higher glycemic 

index (GI) than white sugar, bears little 

resemblance to the wheat mankind has eaten 

for thousands of years. Modern wheat has a 

higher concentration of gluten. This is because 

a high level of gluten makes a lighter loaf. Baked 

products then look bigger and sell better. This 

kind of baking increases the amount of gluten 

available to react with the gut wall. So, although 

high-gluten wheat might be good for the baking 

industry, it’s bad for your digestion. 

THE HISTORY OF WHEAT 

One of the fi rst wheat varieties our ancestors 

ate, going back to 3300 BC, was called einkorn. 

It’s in a very simple category of wheat, genetically 

speaking. Shortly after it began to be cultivated, 

it crossed with goat grass, giving rise to 

a more complex wheat category called tetraploid. 

In this category we fi nd durum (normally 

used for pasta) and the ancient grains, known 

as emmer and khorasan (Triticum turgidum) 

wheat, now sold under the trademark Kamut 

Khorosan ® . That is what mankind basically ate 

for the next few thousand years; for example, 

einkorn has been found in pharaohs’ tombs 

whereas emmer and khorasan were eaten by 

ancient civilisations in Mesopotamia. 

The ancient Kamut khorasan is the only wheat I 

like to eat and it comes down to us unchanged 

from ancient times. 

Modern wheat has undergone thousands of hybridisations 

to increase yield (making the wheat 

plentiful and cheap), and also to increase and 

change the quality of gluten content, which enables 

the loaf size to rise to a larger size. 

Imagine the chemical differences between 

modern and ancient wheat now. It has been 

extremely modifi ed or changed for reasons of 

profi t rather than health. This madness continues 

at a new level as biotech companies strive 

to create and then produce strains of GMO 

wheat that can be patented and is compatible 

with specifi c pesticides and chemical treatments. 

The net result, even before GMO wheat 

is perfected and introduced, is that the gluten 

proteins in today’s wheat are substantially different 

from the gluten proteins, as well as other 

compounds, found in the earliest forms of 

wheat, such as Kamut khorasan. 

THE PROBLEMS WITH GLIADINS AND 

GLUTENINS 

The two main families of gluten proteins are 

called ‘gliadins’ and ‘glutenins’. Oats, for example, 

contain no gliadins and, probably consequently, 

are a much less allergenic food. Gliadin 

is now recognised as the offending gluten, so 

oats are now considered gluten-free, unless 

contaminated with wheat in storage or production. 

Old wheats tend to have fewer, and different, 

gliadins. 1 A particular form of gliadin, called 

alpha-gliadin, infl ames the intestine, causing abdominal 

cramps and diarrhoea. Gliadin is particularly 

tricky because it has a unique ability to get 

through the intestinal wall. It triggers the release 

of a protein called zonulin, which literally opens 

up gaps between the intestinal cells, increasing 

gastrointestinal permeability. This, in turn, means 

that whole food proteins can cross the gut barrier, 

triggering the immune system to react, which 

is the basis for developing food intolerances. It 

also damages the villi in the gut wall. 

Durum wheat (at least the original form, now 

itself hybridised beyond recognition) is used to 

make pasta. It is also a genetically simpler form 

of wheat (tetraploid), although I prefer to eat 

Kamut pasta. 

WHEAT MESSES WITH YOUR MIND – AND 

YOUR MIDDLE 

Wheat intolerance can be the cause of schizophrenia 

symptoms. 

028 |

Wheat can also exacerbate symptoms of ADHD (attention 

defi cit hyperactivity disorder) and autism. 

Modern wheat, during its digestion, generates peptides 

(combinations of amino acids) that mimic 

opioids (heroin and morphine are opioids) called 

gluteomorphins, which occupy the same receptors 

in the brain as heroin. 2 Gluteomorphins are commonly 

found in the urine of children diagnosed 

with autism. 

The effect of these gluteomorphins, created when 

you digest modern wheat, is that you want more. 

Wheat literally becomes addictive. Combined with 

the sugar load created by yeast-activated bakery 

products, and the subsequent blood sugar low, 

which stimulates appetite, modern wheat is literally 

an appetite stimulant. This is, of course, great 

news for the food industry and one of the reasons 

why wheat-eating nations have a big problem with 

ever-increasing belly fat. 

I have had so many clients who have reported 

massive weight loss, and a cessation of abdominal 

bloating, by excluding modern wheat. 

WHEAT PROMOTES INFLAMMATION 

When you gain abdominal fat, visceral fat, it triggers 

part of the body’s infl ammatory response 

mechanism. This, in turn, makes you both more 

likely to become intolerant or allergic and to develop 

infl ammatory symptoms, the classics being 

headaches, eczema or dermatitis, asthma, irritable 

bowel diseases such as Crohn’s and ulcerative colitis, 

rhinitis, arthritis – and just about any other ‘-itis’. 

Although the general view is that gluten is the culprit, 

I am beginning to revise this simplistic opinion 

after a series of experiments that have been carried 

out on Kamut khorasan wheat. 3 Technically, 

Kamut does contain gluten proteins and, as such, 

should promote infl ammation; however, it doesn’t. 

A series of well-conducted studies have shown 

that Kamut grain is not only anti-infl ammatory but

nutrition 

References 

1. Van den Broeck H, et al. 

Presence of celiac disease 

epitopes in modern and old 

hexaploid wheat varieties: 

Wheat breeding may have 

contributed to increased 

prevalence of celiac 

disease. Theor Appl Genet. 

2010 Nov; 121(8):1527- 

39. 

2. Zioudrou C, et al. Opioid 

peptides derived from food 

proteins: The exorphins. J 

Biol Chem. 1979, Apr 10; 

254(7):2446-9. 

3. Whittaker A, et al. A 

khorasan wheat-based 

replacement diet improves 

risk profile of patients with 

type-2 diabetes mellitus 

(T2DM): A randomized 

crossover trial. Eur J Nutr. 

2016, Feb 8. 

Source 

Holford P. Improve Your 

Digestion. Piatkus Books, 

2017. 

it also has a powerful antioxidant effect. In addition, 

although regular wheat causes atrophy 

(damage) to the villi in the digestive tract, the 

Kamut does not. 

ANCIENT KAMUT BRAND WHEAT IS ANTI- 

INFLAMMATORY 

I am starting to think that the main problem 

with wheat is not gluten or gliadin per se, but 

the fact that we are eating a food that is considerably 

different genetically and chemically 

to that which we may have become adapted 

to eat in reasonable quantities. The solution 

for wheat-intolerant people might not always 

be strict avoidance of wheat or other gluten 

or gliadin grains, but rather the avoidance of 

modern wheat. 

Gluten is present in wheat, rye, barley and 

oats, although, as we have seen, oats contain 

no gliadin. Spelt is probably a less adulterated 

form of modern wheat, but it is quite different 

and genetically much more complex than the 

original ancient grain, such as Kamut. Spelt is a 

hexaploid wheat, as is modern wheat. 

Kamut is higher than modern wheat in antioxidants 

and polyphenols, which are generally 

anti-inflammatory, as well as magnesium, potassium, 

selenium, iron, zinc and other important 

minerals. Kamut is only grown organically. 

GLUTEN-FREE GRAINS 

Although it is clear that many people react 

differently to ancient wheat than to modern 

wheat, for those with coeliac disease it is wise 

to avoid all gluten-containing grains and choose 

gluten-free grains instead, as shown below: 

Gluten-containing grains 

Wheat 

Rye 

Spelt 

Barley 

Gluten-free grains 

Corn (maize) 

Rice 

Oats 

Buckwheat 

Gram (chickpea flour) 

Quinoa 

Often, as part of the digestive healing programme, 

it is wise to go on a no-wheat, lowgluten 

diet for a month. Fortunately, there are 

many wheat-free and gluten-free options to 

choose from in health-food shops and supermarkets 

these days: 

Breads: Cornbread, rice cakes, oatcakes 

Pasta: Buckwheat spaghetti, soba noodles 

(buckwheat), rice noodles, quinoa pasta, 

corn pasta, polenta (cornmeal) 

Cereals: Cornflakes, oatmeal, rice cereal, 

millet flakes. 

If you do not have coeliac disease, however, 

it is well worth experimenting with Kamut 

khorasan breads, pastas and bulgar. 

CONCLUSION 

Generally speaking, to avoid the problems discussed: 

Don’t eat wheat every day; choose glutenfree, 

Kamut khorasan or low-gluten grains 

instead. Also choose wholegrain. 

When you eat breads, choose heavier, 

lower-gluten breads. 

Vary the grains you eat – have rye, oats, 

rice, barley, buckwheat, quinoa, corn. 

Limit grains to no more than a quarter of 

your total dietary intake. 

If you have a digestive problem or inflammatory 

bowel problem, investigate whether 

you are wheat- or gluten-sensitive with an 

IgG food intolerance test and a coeliac test 

to measure IgATT. 

| NATURALMEDICINE.CO.ZA

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nutrition 

Which 

? 

While milk, or more accurately lactose, intolerance 

has recently increased in prominence 

as a problem in the Western diet, things are 

never as simple as they appear. 

A recent conversation threw an interesting light on a preconceived 

idea. A colleague and I were chatting about cow’s 

milk as part of a human diet, and I expressed the opinion that this 

milk was meant for cows, not for people. My stance echoed what I 

had read and learned about milk from both the scientifi c literature 

and so-called conventional wisdom on milk in the modern diet. 

My colleague remarked that her husband, a Sudanese Dinka tribesman, 

had lived on nothing but milk until he was fi ve years old. Breastfed 

for the fi rst few years, he was gradually weaned to cow’s milk. He 

is now a healthy man in middle age, showing no ill effects from his 

fi rst half-decade of a pure milk diet. Similarly, the Masai of Kenya rely 

heavily on milk, which they mix with blood tapped from the veins of 

their cattle. They, too, are a statuesque and healthy people. 

Both of these examples demonstrate that we can never generalise 

about individual dietary preferences. 


The cattle upon which the Masai and Dinka 

rely are under far lower production pressure 

than modern dairy herds. Today dairy production, 

driven more by market demand than 

common sense, relies heavily on the use of 

genetically modifi ed and chemically derived 

hormones, antibiotics and drug regimens, 

pasteurisation, UHT processes, homogenisation 

and other industrial interference in the 

natural milk production cycle. 

Accordingly, we have milk and ‘milk’ – one the 

product of an industrial process, the other a 

natural product. It is almost certain that production 

methods play as much of a role in the 

health effects of the fi nal product as do inherent 

physiological problems related to the consumption 

of dairy products. 

Besides milk from cows, goats and sheep, 

there is a whole range of so-called ‘milks’ made 

from grains and beans, such as soy, rice and 

oat milk, which are little more than vegetablecoloured 

and fl avoured waters. Most have little 

in common with cow’s milk and would more 

accurately be called imitation milk beverages. 

There are other milk substitutes, such as almond 

and coconut milk, which do provide 

some useful nutrients and advantages. 

Let’s start at the beginning. The conversation 

that started this article arose out of the 

intense debate around milk and milk substitutes. 

Perhaps we should condense this milk 

matter once and for all. 

al proportions of fats, proteins, carbohydrates, 

vitamins, and antibodies – all the goodness a 

baby needs. Yet, in our commodifi ed world, 

unscrupulous milk formula companies continue 

to claim that their products are comparable 

with breastmilk! 

ANIMAL-BASED MILK 

Few humans consume breastmilk much beyond 

the fi rst two years, despite recent articles 

highlighting extended breastfeeding. 

However, as discussed, there are several 

cultures that have evolved along with their 

domesticated animals, who utilise the milk 

from these animals as part of a balanced 

diet. Populations accustomed to milk are 

less likely to exhibit lactose or other dairy 

intolerances than those in cultures that 

had little historical reliance on dairy products, 

such as in West Africa, Asia and the 

Americas. Lactose intolerance is largely the 

product of genetics, manifested through individual 

metabolic tendencies. 

Lactose intolerance is the result of a defi 

ciency of the enzyme lactase. It rarely 

manifests in young children and becomes 

more marked in adulthood. It is not lifethreatening, 

but can affect the quality of life 

of sufferers. In terms of lactose sufferers, 

milk is worst (especially powdered), cream 

less so and butter least. Some hard cheeses 

have reduced lactose levels. Lactose is also 

hidden in many products, such as those 

containing whey or its derivatives. Yoghurt 

is more easily digested, as the bacterial processes 

break lactose down into more readily 

digestible components. This increased recognition 

of lactose intolerance is a primary 

reason for the shift towards dairy milk substitutes. 

L NN A H ON 

ekogaia@iafrica.com 

www.ekogaia.wordpress.com 

Whenever we talk about milk, comparisons inevitably 

arise between breast and the rest. We 

all know that breast is best – the only milk produced 

by humans for humans. It provides ide- 

Glennisawriterandresearcher 

working on health, 

food safety and security and 

environmental issues. He 

haswrittenextensivelyon 

the topic of genetically modifiedfoodsandisconsidered 

anauthorityonthesubject. 

He contributed a chapter 

toandeditedtherecent 

book A Patented World? 

The Privatisation of Life and 

Nature, published by Jacana. 

Viewhiswebsiteformoreof 

his writing on this and many 

other subjects. 


nutrition 

Goat’s milk is generally the most readily 

available and closest analogue to cow’s milk. 

Like all milks, it does contain lactose, but at 

levels marginally lower than in cow’s milk. It 

has different properties to cow’s or human 

milk, providing lower levels of folic acid and 

vitamins C and B 12 

. On the other hand, it has 

higher levels of vitamins B 2 

, potassium and 

protein than human milk. It is more easily 

digested than cow’s milk because of its different 

varieties of casein, a milk protein. 

None of the alternative ‘milks’, either animal 

or vegetable, are recommended as breastmilk 

replacements during the first year, 1 but can be 

used with care and moderation after this time. 

SOY, RICE AND OAT MILK 

Soy ‘milk’ is sometimes recommended for 

babies, but this most widely used and marketed 

milk substitute should only be used as a 

breastmilk replacement when specifically formulated, 

and then under closely supervised 

conditions. In many developed nations, soy 

formula is only issued under medical supervision 

and prescription. It has a noted oestrogenic 

effect, so can potentially cause disruption 

of sexual development. It may also affect 

thyroid function in infants. Soy milk should 

also be supplemented with complete fatty 

acids, including the correct proportions of 

omega-3 and -6 fatty acids. Fish, starflower 

and linseed oils are ideal. 

An additional shortcoming of soy products 

is the fact that they are very likely to be derived 

from genetically modified (GM) soy. To 

add to the inherent risks of soy, GM soy has 

higher levels of trypsin inhibitor, a known allergen. 

Even more worryingly, increased residues 

of dangerous agricultural chemicals like 

Roundup are likely to be present in GM soy 

products. GM soy is specifically developed to 

be resistant to a herbicide linked to hormone 

disruption, genetic damage and disruption, 

metabolic disruption, an increased incidence 

of Hodgkin’s lymphoma and liver damage. 2 

This herbicide, Roundup (with glyphosate as 

the active ingredient), is even worse for amphibians 

and soil health. So, if you use soy 

beverages (or soy anything, for that matter), 

ensure that they are GM-free and even then 

use this substitute sparingly and with caution. 

Local soy and rice milks are expensive, luxury 

commodities. They are not actually milks and 

are more accurately being defined as beanor 

grain-based beverages. Rice milk is sometimes 

prescribed for infants and children, as 

rice has extremely low allergenicity. Oat milk 

powder is also available and has a better taste 

than soy or rice drinks. It also has the beneficial 

effect of lowering cholesterol levels. 

MAKE YOUR OWN 

ALL-NATURAL ALMOND MILK 3 

Blend 1½ cups of raw almonds that 

have been soaked overnight in 4 cups 

of filtered or spring water. Blend well 

- add 3 to 5 dates if you like your milk 

with a hint of sweetness. Strain once 

to remove the granules. The result is a 

delicious, creamy milk that is free of 

harmful vegetable oil, concentrated 

sweeteners, and the problems associated 

with cow’s milk and soy. It can be 

stored safely for 3 to 4 days in the refrigerator, 

but is best used fresh. 


Most of these beverages, in both ready-to-drink 

and powdered forms, contain lists of chemicals 

that make even industrial milk seem appealing. 

Most health-conscious consumers would foreswear 

most of these ingredients, like sucrose, 

fructose, fl avourants and vegetable oils, not to 

mention other supposedly harmless but unappetising-sounding 

chemicals. 

None of these other milk substitutes besides soy 

are genetically modifi ed – yet. If they are used 

as a milk substitute, supplementation with complete 

fats should be considered. These milks 

should also contribute only a small proportion of 

the total dietary component, keeping an eye on 

the maintenance of a well-balanced food intake. 

The main dietary difference between natural 

and plant-based ‘milk’ is that the former provides 

much of its energy through fats, the latter 

through carbohydrates. 

NUT-BASED MILKS 

The fi nal alternative to dairy milk is nut-based milk 

substitutes, generally made from almonds or coconut. 

These are sometimes available as a manufactured 

product, but are better when freshly made, 

as the goodness is not degraded through storage, 

sterilisation or chemical processing. Almond milk 

is a healthy alternative, but is a bad idea for those 

suffering from nut allergy. It provides high levels of 

calcium, whereas other plant-based milks do not. 

A recipe is included below. 

Coconut allergies are less common. Given a 

choice, I would personally take almond or coconut 

milk every time, purely for reasons of taste, 

but they are generally an expensive option. Coconut 

milk makes an ideal replacement for cream 

or milk, but given its fairly high levels of saturated 

fat, excessive consumption is not advised. Do 

not use the ‘lite’ versions of coconut milk, as 

much of the benefi t is stripped out of the product 

by chemical processing. 

CONCLUSION 

To summarise, unless you are lactose intolerant, 

a limited amount of dairy products can form a 

useful part of a balanced diet. If you are lactose 

intolerant, there are alternatives that can provide 

useful choices, but their production methods 

and ingredients must be considered when 

contemplating your choice. 

Milk, like all foods, should be consumed in moderation, 

especially if you have passed your fi fth 

birthday! 

References 

1. Infant formula milk – goat’s milk based infant formulas. 

Available from: http://www.dh.gov.uk/PolicyAndGuidance/ 

HealthAndSocialCareTopics/MaternalAndInfantNutrition/ 

MaternalAndInfantNutritionGeneralArticle/fs/en?CONTENT_ 

ID=4099143&chk=gVT9%2Bl 

2. Ho MW and Cummins J. Glyphosate toxic & Roundup worse. ISIS 

press release, 7 March 2005. Available from: http://www.i-sis. 

org.uk/GTARW.php 

3. Health & Beyond Online. http://chetday.com/soymilk.html 

Kabrita Goatie Goodness 

Kabrita instant goat milk powder offers gentle nutrition 

and is easily digested, making it an excellent dairy milk 

alternative for adults and children. 

Kabrita is GMO free and has added Vitamin D for your 

extra health boost you need per day. 

Enjoy it dissolved in water or add it to hot chocolate or 

hearty bobotie – recipes on our nutrition blog. 

Retails 

from R157 

Available from 

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nationwide or you 

can buy online as 

well. 

JULY 2017 | 035 

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Food as medicine 

can we eat 

to treat? 

With winter taking its toll on our health, can we rely on food 

to fight colds and fl u? The first most important step is to always 

consult your doctor. However, in cases where prescription 

medication is not required, there are some foods and nutrients 

that can support the immune system in fighting colds and fl u. 

The desire for self-improvement and 

the growing access to online healthcare 

information has fueled the health trend 

of self-diagnosis and self-treatment globally. In 

the UK, health searches online have increased 

by 13.5% 1 and, according to Vitafoods Insights, 

NMI research shows that more than a 

quarter of Americans believe functional foods 

and beverages can be used in place of some 

medicines. 2 The second most desired functional 

benefi t is immune support. 3 

CAN FOOD FIGHT COLDS AND FLU? 

We’ve been told to feed a cold and starve a 

fever, and that chicken soup is the best meal 

during illness. While there is no known cure 

for the common cold, we do know that certain 

natural remedies and even foods can help 

bring relief from certain symptoms. 

FLU-FIGHTING FOODS 

Chillies 

Chillies (Capsicum frutescens) are rich in a 

component called capsaicin, which is responsible 

for the burning sensation when you eat 

them. It’s this very same characteristic of chillies 

that contributes to their role in the management 

of colds and fl u. Eating chillies can 

cause a runny nose, which thins mucous secretions, 

potentially helping to relieve mucous 

congestion. Chillies may also support the immune 

system. 4 

The antiviral potential of capsaicin was shown 

in animal studies, where it offered protection 

against the herpes simplex virus. Other 

laboratory studies have shown changes in immune 

cell activity and increased immune cell 

production in the presence of capsicum. 5 

ANDREA DU PLESSIS, 

BSC DIETETICS, MPHIL 

EXERCISE SCIENCE. 

andrea@vhf.co.za 

Twitter@andreaduplessis 

Andrea is a registered 

dietician. Following her initial 

career as a consulting 

nutritionist, she furthered 

her studies in the field 

of sports nutrition with a 

Master’s degree in Sports 

Science. She is currently 

responsible for the consumer 

care and education 

portfolioinoneofSouth 

Africa’s leading vitamin 

andhealthcompanies. 


nutrition 

Ginger 

Ginger is known to have expectorant properties, 

helping to expel mucus from the respiratory 

system. When eaten, ginger’s aromatic 

properties open your sinuses, an action attributed 

to constituents called shogaols and 

gingerols, which also have circulatory stimulant 

properties. 8 

Despite its hot taste, ginger has anti-inflammatory 

properties, which combat the paincausing 

inflammation of sore throats, colds 

and sinus congestion. With ginger’s stimulating 

effects on blood circulation, it also supports 

toxin removal and increased oxygen 

supply to the tissues, further assisting with 

healing. What’s more, ginger has febrifuge or 

antipyretic properties – thus helping to bring 

down fevers. 

FOR BAD BREATH 

If you love garlic, 

this will take your breath away. 

Garlict odour-fighting capsules have just launched in South Africa - now you can enjoy 

garlic and onions and still smell like a dream! Garlict’s peppermint infused capsules embrace 

four powerful odour-fighting ingredients to ensure fresh breath. Pop two capsules in your 

mouth after a meal and swallow with some liquid. Repeat dose after six hours if necessary. 

Peppermint Oil 

M 

Garlic 

Garlic is probably the most well-known of all 

flu-fighting foods. It contains healing components 

of which the most well-known is allicin, 

which is also responsible for garlic’s characteristic 

pungent odour. 9 

Preliminary research shows that taking a garlic 

supplement can help prevent and also shorten 

the duration of a cold. 10,11 This is believed 

to be because of garlic’s antimicrobial, and 

particularly antiviral, properties. 12 Antiviral activity 

against a variety of well-known influenza, 

rhinovirus and herpes simplex viruses effects 

have been linked to garlic compounds, including 

ajoene, allicin, allyl methyl thiosulfinate 

and methyl allyl thiosulfinate. 13 

In addition to garlic’s direct antiviral effects, it 

is also believed to help fight infections through 

its stimulating effects on the immune system. 

Research suggests that garlic oil enhances the 

production and activity of lymphocytes and 

other immune cells and factors. 14 The garlic 

constituent allicin appears to increase the 

phagocytic function of key immune cells such 

as leukocytes and monocytes. 15 

Honey 

The antimicrobial properties of honey are well 

known in the support of wound healing. It is 

also believed that raw unadulterated honey 

has immune-stimulating properties. Interestingly, 

honey has received some attention 

because it seems to have a soothing effect 

on sore throats and may even help reduce 

coughs. Preliminary research has shown that 

honey can help to reduce coughing in children 

by soothing an irritated throat, more effectively 

than cough medicine. 16,17 

Parsley Seed Oil 

Chia Seed Oil 

Green Tea Extract 

IMMUNE SUPPORT NUTRIENTS 

In addition to the active components found in 

foods, certain vitamins and minerals are also 

well known for their immune support benefits. 

Available at Dis-Chem, PnP Pharmacies, Medirite Pharmacies and Independent pharmacies nationwide. 

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| NATURALMEDICINE.CO.ZA

Vitamin C 

A meta-analysis of studies have concluded 

that vitamin C supplementation reduced the 

duration and severity of cold and fl u symptoms. 

18 In fact, the majority of evidence shows 

that taking high doses of vitamin C orally might 

decrease the duration of cold symptoms by 

one to one and a half days. 19 

Since our immune system is responsible for 

protecting our bodies against invading viruses 

and bacteria, it comes as no surprise that vitamin 

C’s actions are directly focused on the immune 

cells. According to test results published 

in Advances in Experimental Medicine and Biology, 

there is up to 100 times more vitamin 

C in our white blood cells, compared to the 

plasma (the fl uid component) of our blood. 20 

Vitamin C has also been shown to increase 

the numbers and activity of our immune cells, 

as well as protecting our immune cells against 

premature degeneration. 21 

Zinc 

Zinc is known to stimulate the immune system 

through increasing immune cell production, 

as well as immune cell activity. Zinc is 

particularly important for neutrophils (natural 

killer cells) and T-lymphocyte function. 22 Even 

mild zinc defi ciency may adversely affect immune 

T-cell functions. 23 

Even though there is limited evidence, zinc 

has been shown to help fi ght the common 

cold. A dose of 9 to 24 mg zinc per day is 

recommended to help reduce cold duration. 24 

Select studies show reduced incidence in 

colds in children and adults. 25 

The mechanism of action is believed to be 

through the antimicrobial effects of zinc. As an 

antiviral agent, zinc helps to reduce viral load 

and prevents viral absorption to body cells. 26 

Zinc also shows antibacterial effects by reducing 

bacterial replication. 27 


nutrition 

Vitamin D 

Epidemiological evidence suggests that vitamin 

D levels are associated with respiratory function. 

People with higher levels seem to have greater 

pulmonary function compared to people with 

lower levels. It is even believed that vitamin D 

may be involved in repair of lung tissue. 28 Vitamin 

D may also decrease immune-mediated 

infl ammation in the respiratory system. 29 Population-based 

study results suggest patients with 

low vitamin D levels are 27 to 55% more likely 

to have upper respiratory tract infections compared 

to patients with normal levels. 30 

Table 1. Vitamin C content of well-known food sources. 7 

Food source (per 100 g of item) 

Guavas 

347 mg 

Red peppers, uncooked 

190 mg 

Chillies, uncooked 

Lemons 

Oranges 

132 mg 

77 mg 

53 mg 

Table 2. Food sources of immune support nutrients 

Nutrient 

Vitamin C 

Vitamin D 

Selenium 

Zinc 

3 food sources 

Guavas 

Red peppers (raw) 

Citrus fruit 

Fish liver 

Tinned oily fish 

Eggs 

Brazil nuts 

Mushrooms 

Seeds 

Oysters & mussels 

Pumpkin 

Sunflower seeds

nutrition 

Selenium 

Selenium is needed for the proper functioning 

of neutrophils, macrophages, NK cells, 

T-lymphocytes, and other immune mechanisms, 

mainly as a constituent of selenoproteins. 

31 Selenium may support immune 

function through improved T-lymphocyte responsiveness. 

32 In human research, selenium 

supplementation has been shown to increase 

immunecellactivity. 33 

CONCLUSION 

It is always best to consult your doctor first 

to find out if medical treatment is required. 

However, in cases where medical treatment 

is not required, it would be wise to indulge in 

the knowledge and pleasure of immune support 

foods. 

A list of references is available from the Natural Medicine ® offi ce. 

Tel: 021 8801444. 

FLAVOURFUL 

FLU SHOTS 

These fl avourful fl u shots are packed with immune-boosting 

nutrients, antimicrobial properties, and pain-relieving 

and decongestant effects. 

Red hot flu-fighting shot 

INGREDIENTS 

1 crushed garlic clove 

30 ml fresh lemon juice 

1 tsp honey 

½ tsp lemon zest 

1 level tsp fi nely grated or chopped fresh ginger 

1 red chilli, fi nely chopped 

METHOD 

Combine all the ingredients in a small glass and drink it all 

in one go. 

Did you 

know? 

Uncookedchillies,aswellassweetred 

peppers, are also among the foods with 

thehighestconcentrationofvitaminC. 

VitaminCisknowntohelpinthefight 

against flu by supporting the immune 

system,aswellashelpingtoreducethe 

severity and possibly also the duration 

of the common cold. 6 

If you have a very sore throat, you may want to try the 

milder version: 

Soothing flu shot 

INGREDIENTS 

1 crushed garlic clove 

25 ml fresh orange juice 

1 tsp honey 

1 tsp fi nely grated or chopped fresh ginger 

METHOD 

Combine all the ingredients in a small glass and drink it all 

in one go.

Family 

HEALTH 

44 UNDERSTANDING BIPOLAR MOOD DISORDER 

48 KEEP YOUR DOG FIT IN WINTER 

50 ADVERSE CHILDHOOD EXPERIENCES – what are they and how do they affect us?

health 


UNDERSTANDING 

BIPOLAR MOOD 

DISORDER 

Bipolar mood disorder is a serious and chronic condition that 

requires recognition, understanding and empathy. By coming 

to terms with and managing this mental illness the sufferer and 

their loved ones will enjoy a better quality of life. 

Imagine spinning in and out of severe 

moodshifts,fromthehighsofmania 

to the extreme lows of depression, multiple 

timesoveraperiodofdaystoseveralweeks. 

These are not the normal up-and-down 

moods a mentally healthy person experiences. 

The severity of the mood changes are so 

intense that they interfere with the ability to 

function normally. One thing to bear in mind 

is that this kind of mental illness has a profoundeffectnotonlyonthepersonbutalso 

on those close to him or her. 

Yvette Beneke, a 47-year-old artist from Cape 

Town,was,afterafailedsuicideattemptin 

2015, wrongly diagnosed with depression. 

She says: ‘I accepted the diagnosis, but then 

one moment I would be very happy and the 

next very depressed. This happened to me 

manytimesaday.Ifelthopelessanddidn't 

want to carry on with life.’ In July 2016 she 

was diagnosed with bipolar disorder. 

Yvetteisnotaloneinsufferingfrombipolar 

disorder.AccordingtotheSouthAfricanDe- 

pression and Anxiety Group (SADAG), bipolar 

affects 4 to 6% of the population in South Africa 

and is the sixth leading cause of disability 

in the world. 

SYMPTOMS AND SIGNS 

The main difference between bipolar types I 

and II is that those suffering from bipolar type 

I experience manic symptoms, and a person 

suffering from bipolar type II experiences hypomanic 

and depressive symptoms. 

WHAT ARE MANIC SYMPTOMS? 

Manic symptoms include increased physical 

and mental activity such as: speaking too fast 

and incoherently, excessive irritability, aggressive 

behaviour, infl ated self-esteem to levels 

of grandiosity (for example, believing they 

have special powers to be the chosen leader 

of the world or universe), a decreased need 

for sleep, as well as reckless behaviour such 

as spending sprees, sexual indiscretions, and 

reckless driving. 

In order for the mood to be considered manic, 

these symptoms must cause a ‘marked impairment 

in functioning’. The symptoms may 

ILSE WATSON, 

www.goodcontentweb. 

wordpress.com 

She is an experienced journalist, 

editor, content writer, 

blogger and public speaker 

on bipolar disorder and 

depression. She completed a 

course in magazine journalism 

with distinction and now 

writes extensively on mental 

health across several media 

platforms. Ilse also writes 

onGeneralTips&Advice 

(for healthy and productive 

living), Mindfulness, 

Recovering from Trauma and 

more. She is co-editor of the 

mental health blog Our Lived 

Experience (which focuses 

onbipolarmooddisorder): 

https://ourlivedexperience. 

wordpress.com/). 


health 

necessitate hospitalisation to prevent harm 

to self or others. 

WHAT ARE HYPOMANIC SYMPTOMS? 

Hypomanic symptoms are the same 

as those for a person who experiences 

the manic symptoms but are not severe 

enough to cause marked impairment. In 

this phase, a person suffering from bipolar 

type II gets a break from the depressive 

episodes. 

‘It is a common misconception that bipolar 

type II is “less severe” than bipolar type 

I – it is simply not true when considering 

the long-term course of both conditions. 

A person diagnosed with bipolar disorder 

type II experiences the same symptoms 

but less severely,’ explains Dr Mike West, 

a Cape Town psychiatrist whose fields of 

interest include addictions, anxiety, and 

psychotic and trauma-related disorders. 

People in the hypomanic phase will buy 

fi ve CDs and people in the manic phase 

will buy 50 CDs. 

Although Yvette was relieved when she 

was diagnosed with bipolar disorder, 

because many things in her life and behaviour 

now made more sense, she still 

finds it difficult to handle the severe mood 

swings. These days, she is often quite anxious 

and she doesn't cope very well with 

big crowds. She says: ‘I become irritated 

and anxious so I try to avoid situations like 

this.’ 

HOW IS BIPOLAR DISORDER TREATED? 

There is no cure for bipolar disorder but it is 

of utmost importance to see a psychiatrist 

in order to get the correct medication. A 

psychiatrist plays a critical role in assessing, 

diagnosing and treating the illness. 

Mood stabilisers 

The condition is treated with mood stabilisers 

and most people suffering from the 

disorder will need more than one medication 

through the course of the illness. 

‘Finding the correct medication is quite often 

a trial-and-error process and may require adjustments 

at certain times, for example during 

pregnancy and breastfeeding. However, with 

the correct treatments, many patients with bipolar 

disorder are able to live a full and happy 

life,’ explains Dr West. 

It is also common for a person with bipolar disorder 

to experience bouts of anxiety. ‘In some 

patients, the medications prescribed for bipolar 

disorder may precipitate this as a side effect. 

Despite this, patients should not make rapid 

changes to their medications without consulting 

their doctor fi rst,’ says Dr West. 

Therapy 

Many patients suffering from bipolar disorder 

have several therapeutic options for treatment. 

Liane Lurie, a clinical psychologist from Johannesburg, 

explains: ‘An important aspect, which 

forms part of a patient's treatment option, is 

providing them with information about the disease. 

Individual and group therapy are just as 

important.’ 

Friends and family 

Cindy van Wyk, a clinical psychologist from Johannesburg, 

who specialises in neuropsychology, 

says: ‘It is always helpful to include family 

and close friends. Their support is of tremendous 

value.’ 


Yvette Hess,anartist,spendshertimecreating 

original paintings and writing biographies. She 

studied full-time and was a single parent struggling 

fi nancially. ‘I took on part-time work. I was 

also a student leader of a number of organisations 

andIjustcouldn'tstoptakingonnew 

projects,’ she says. 

Yvette would jump from relationship to relationship. 

She drove recklessly – everything in 

her life was fast. ‘Somehow I managed to juggle 

it all. Butsoon,afterboutsoflowenergy, 

constant negative thinking would overwhelm 

me. I would skip classes and switch my phone 

off for days,’ she confesses. 

She says: “The bad days can be difficult to get 

through, especially when I can't read or write. 

When I'm well,Icantrustmyselftodoanything.’ 

Yvette explains: ‘It took so long to accept my 

illness. I cannot do it alone; it is one of the biggest 

lessonsI'velearnt.Ineedsupportfrom 

my family and friends to achieve my goals. I 

need regular sessions with my psychologist 

and psychiatrist.Iamill,justlikesomeonewith 

diabetes or cancer. It is important to remember 

there's always help. There's always hope.’ 

CONCLUSION 

Running in circles around the severe mood 

shifts can leaveapersonsufferingfrombipolar 

disorder exhausted.Whethertheywanttopull 

their hair out or whether they want to hide in 

a dark closet, they must manage their illness. 

They have no choice but to gather their weapons 

and fi ght their moods. 

SADAG's tips on self-help 

for bipolar disorder 

Keepamooddiary:It can help track your moods and things 

that happen to affect your mood. 

Don't use alcohol and drugs: It may be tempting to use alcohol 

and drugs to cope with your illness, but this almost always makes 

matters worse. 

Other medicine: Any other over-the-counter medications, such 

as for colds, allergies and pain, can interfere with your mood and 

prescribed medicines for bipolar disorder. It is best to discuss 

other medications with your psychiatrist before you decide to 

take them. 

Exercise: Take care not to be over-active or push yourself too 

hard. Maintain a regular pattern of activity. 

Sleep: Maintain a routine here. Go to bed every night at the 

same time and wake up at the same time every morning. If your 

sleep patterns are disturbed, it can affect your mood. 

Try to avoid too much stress. 

Find out if there are any support groups in your area. Contact 

SADAG on 0800 567 567 or 011-262-6396. Sharing fears, 

worries and feelings with other people who are in the same 

position can help hugely. 

SADAG'S fast facts and 

statistics on bipolar disorder 

62.9% of those in the bipolar spectrum have an anxiety disorder. 

The average age of onset for bipolar disorder is 25 years. 

When one patient is affected, the risk to a child is 15 to 30%. 

69% of patients with bipolar disorder reported an initial 

misdiagnosis. 

30% of individuals with bipolar disorder will attempt suicide 

during their lives. 

Psychiatric care and medication reduce the risk of suicide to less 

than 3%. 


JULY is 

Mental Illness 

Awareness 

Month

Keep your dog fit 

in winter 

ANDREW FREEMANTLE 

Andrew deals with all things 

design and advertising at 

Cube Route and has had a 

lifelong affair with various 

pets over the years. He grew 

up surrounded by many 

exotic bird species, fi sh, 

cats, dogs and tortoises. He 

currently has two boisterous 

puppies and his old-timer 

cross-breed of 14 years. 

Andrew is pragmatic in his 

approach to pet care and 

draws on his more than 17 

years’ experience within the 

veterinary industry. 

It’s cold and damp outside and a walk or run is the last thing on 

your or Fido’s mind. But exercise for the mind and body is as 

important for your dog as it is for you during the chilly months. 

Like it or hate it, winter is the season 

that makes us move a little slower, eat 

a little more and generally puts a damper on 

the mood. This doesn’t only apply to us but to 

our favourite furkids as well. Here are some 

tips to keep your dog a lean, mean and adorable 

machine during winter. 

INDOOR PLAYTIME 

You can just hear your mother’s voice saying: 

‘No playing inside the house!’ Well, this 

is the time that phrase goes out the window. 

Grab an old tennis ball, or your dog’s favourite 

squeaky toy, for a game of fetch; a rope toy for 

tug-of-war; laser pointers (they’re not just for 

cats); even bubbles; and let loose. 

Important: Vary the activity and the duration 

to keep your dog interested and keep all 

breakables out of the way. 

HIDE AND SEEK 

There are a number of ways to play this, but 

the simplest way is to grab your partner, or the 

kids, show the pooch the treat they are searching 

for, hold him at one end of the house, have 


Animal 

CORNER 

your partner/kids go to the other end of the 

house with the treat and hide from the dog. 

Important: Make it easy, so that the dog understands 

the game and the end goal. Increase 

the diffi culty of the hiding spot once 

they have the hang of it. 

AGILITY CLASS 

Build your very own indoor agility course and 

get your athletic dog moving. Small hurdles, 

weaving posts and even hula hoops for them 

to jump through are a great way to get them 

up and about. 

Important: Repetition will improve their times 

and always reward with a healthy treat. You 

don’t want to undo all the good work from the 

exercise they’ve just performed. 

WALK OUTDOORS 

As South Africans, we’re lucky we don’t have 

snow as a deterrent and our worst day is 

equivalent to that of a balmy day in the UK. 

Get your buddy on the leash, take it slowly to 

warm up, and then work up to a brisk jog to 

get them moving. 

Important: If your dog isn’t used to long walks 

in general, keep the outings short and increase 

the frequency. It’s great for their muscles and 

even better for their brains. 

STIMULATING MEALTIMES 

This is the perfect time to increase your dog’s 

mental stimulation and make mealtimes fun. 

Put food and treats into interactive toys, where 

they have to play with the toy to get the food. 

Important: Grab your camera and watch as 

they try fi gure out the quickest way to the food. 

PRACTISE NEW TRICKS 

What better time than a cold, lazy day to spend 

a couple of minutes teaching your pooch new 

tricks. With as little as 15 minutes a time, you 

could teach them to shake your hand, retrieve 

a ball, sit or roll over. 

Important: Remember the healthy treats again 

to reward good behaviour. This is a great way 

to bond with your pet and everyone likes treats. 

THE TREADMILL 

Not everyone is in a position to have a treadmill 

on hand, least of all a pet treadmill, but, 

if you do have one (a human one), get your 

buddy onto the treadmill for a short canter. 

Important: Start off slowly and increase speed 

gradually, allowing your dog to adjust. This is 

unnatural and will take some practice to get 

them used to this moving road, so patience 

and persistence is the key here. 

WATCH THE ADDITIONAL FEEDING 

As with humans, so it is with our pets. Our 

natural instinct to add extra meals/snacks is 

more of a mental requirement than a physical 

one. Boredom is generally the driver for most 

of the extra meals/snacks that we opt for, so 

don’t let your dog trick you into getting more 

food. 

Important: Pets will be less active in the winter 

months and any additional food or treats 

will have a negative impact on their waistline, 

as with us. 

ARRANGE A PLAY DATE 

What better way to beat the winter blues 

than having a couple of doggy mates come 

through for a play date. This could be at your 

house or the local park. 

Important: Ensure that all dogs are well socialised; 

otherwise like ‘that guy’ at a braai 

with his Klippies and Cola, there could be bigger 

trouble than you anticipated. 


ADVERSE 

Childhood 

Experiences 

– what are they and 

how do they affect us? 

Distressing childhood events don’t remain in our past; they can 

impact heavily on us during adulthood, causing both physical 

and mental ill health. 

VERONICA HAUPT 

www.recode.co.za 

veronica@recode.co.za 

Veronica is the founder of 

ReCode © , a form of energy 

psychology that helps 

people heal from everything 

from disease to depression. 

She has recently established 

the Depression Healing Centre, 

which treats depression 

and anxiety without drugs. 

She loves raw vegan cooking, 

running, the sea and 

bushveld and lives with her 

partner and 4 animals next 

to a river in Johannesburg, 

South Africa. 

‘When I was twelve, I was coming 

home from swimming at my neighbour’s 

dock when I saw an ambulance’s fl ashing 

lights in our driveway. I still remember the 

asphalt burning my feet as I stood, paralysed, 

and watched the paramedics take away my 

father. It was as if I knew those fl ashing lights 

were a harbinger that my childhood was over. 

‘At the hospital, a surgeon performed “minor” 

elective bowel surgery on my young dad. The 

surgeon made an error, and instead of my father 

coming home to the “welcome home” 

banners we’d painted, he died.’ ~ Donna 

Jackson Nakazawa, author of Childhood disrupted 

– how your biography becomes your 

biology, and how you can heal. 

Donna goes on to recount how she began 

developing strange physical symptoms shortly 

after this, and ultimately an autoimmune 

disease in her 20s that caused full-body paralysis. 

It was only in her 50s that an aware 

doctor asked her one of the most important 

questions of her life: ‘Were there any childhood 

traumas or stressors that might have 

contributed to the extreme level of infl ammation 

you’re experiencing as an adult?’ 

CHILDHOOD ADVERSITY/ILL HEALTH 

LINK DISCOVERY 

In the mid 1980s, Dr Vincent J. Felitti, head 

of a preventative care initiative at the Kaiser 

Permanente Medical Program in San Diego, 

US, started to notice a startling pattern in 

patients in their obesity programme: Adult 

patients who were obese almost all alluded 

to traumatic incidents in their childhood. On 

further investigation, these patients revealed 

that for them, eating soothed the anxiety, fear 

and depression that they had secreted away 

inside for decades. 

050 |NATURALMEDICINE.CO.ZA

Childrens 

CORNER 

Felitti’s studies started to reveal a pattern that 

other physicians were just not seeing. Obesity 

was not the core problem to be treated, 

‘any more than smoke is the core problem to 

be treated in house fi res’. His fi ndings led to 

the setting up of a study 1 with thousands of 

patients suffering from all types of diseases, 

not just obesity. The results were astounding 

– and the link between many types of childhood 

adversity and the likelihood of developing 

a range of serious adult health problems 

confi rmed. 

‘Our fi ndings exceeded anything we had conceived. 

The correlation between having a diffi 

cult childhood and facing illness as an adult 

offered a whole new lens through which we 

could view human health and disease. Here 

was the missing piece as to what was causing 

so much of our unspoken suffering as human 

beings,’ said Felitti. 

One of the doctors working with him on the 

study, Dr Robert Anda, said, ‘When I saw how 

much people had suffered . . . I wept.’ 

ADVERSE CHILDHOOD EXPERIENCES/ 

DISEASE CORRELATION 

How many categories of what they named 

Adverse Childhood Experiences (ACES) patients 

had endured could by and large predict 

how much medical care they would require in 

adulthood – the higher their ACES score, the 

higher the number of doctor visits they’d had 

in the past year, and the higher their number 

of unexplained physical symptoms. 

According to the study, adversity in childhood 

is often the precursor to deep depression and 

anxiety later in life. ACES also have a marked 

correlation to pain, mental disorders, suicide 

attempts, autoimmune disease, addiction and 

all sorts of chronic illnesses from asthma to 

cancer. Cellular biologist, renowned author 

and one of the pioneers in his fi eld, Dr Bruce 

Lipton, estimates that as much as 95% of disease 

can be traced back to ACES. 

WHY AND HOW 

The question of course is why this happens, 

and how. Not every ‘bump and scrape’ that 

happens to us in childhood has a negative effect 

in adulthood – in fact, the normal childhood 

stressors we all face build resilience. 

The problem, it turns out, is when ACES cause 

stress that is chronic (ongoing for a period) 

and unpredictable (the child never knows 

when the stress-event is going to occur). 

Chronic stress effect 

Our stress (fi ght or fl ight) response is designed 

to cope with sudden stressors that appear and 

then go away – like a lion unexpectedly leaping 

out of the veld. Adrenaline pumps, blood 

rushes to our muscles, and we either fi ght or 

fl ee. What we are not good at coping with is 

when the proverbial lion is constantly prowling 

around our house. We never know where it is 

or when it is going to pounce. For example, if 

we had an alcoholic parent: One day they are 

sober and available, the next they’re lying on 

the couch, unable to respond to our needs. Or 

a hyper-critical parent with anger issues: One 

minute they are calm, the next they are jumping 

down our throat for something that didn’t 

bother them the day before. 

To cope with this, children develop a constant 

state of hypervigilance. But this creates a continual 

‘wash’ of cortisol and other stress hormones 

coursing throughout the body. Even 

babies exposed to unpredictable stress suffer 

intensely. Take for example a mother who is 

not able to respond to her baby’s needs because 

she’s suffering from post-natal depression. 

A needy, neglected baby cannot respond 

to this ‘stressor’ by fi ghting or fl eeing, so their 

stress response becomes ‘freeze’ – giving 

up and shutting down – which appears as 

lethargy and a non-responsive state. And it’s 


Childrens 

CORNER 

the same wash of stress hormones running 

through their little bodies, playing havoc with 

their infl ammatory response. 

We also now know that our bodies never forget. 

As with the patients on the obesity study, 

the pain is always there – we just fi nd different 

ways of medicating it. 

Chronic stress and neuro-inflammation 

When we are chronically stressed, the brain 

creates a state of neuro-infl ammation. The 

result is impaired growth of neurons in the 

hippocampus and impaired emotional wellbeing 

(decision-making abilities, emotional 

regulation, thoughts and behaviour) as 

adults. This means a higher propensity for 

depression, bipolar disorder, eating disorders, 

anxiety disorders and poor decisionmaking 

– all of which can lead to substance 

abuse. 

Worse, as we get older (and women suffer 

in far greater numbers than men), we develop 

illnesses like fi bromyalgia, autoimmune 

diseases, chronic fatigue syndrome, obesity, 

irritable bowel syndrome, migraines, bowel 

disorders, cancers, heart disease and chronic 

pain. 

EXAMPLES OF ACES 

In the gamut of experiences we go through as 

children, it turns out that quite specifi c ones 

(always, the ones that give us chronic, unpredictable 

stress) have measurable, detrimental 

effects on us as adults. These include: 

In the family 

Being regularly verbally put down or 

humiliated 

Emotional or physical neglect 

Physical or sexual abuse 

Having a depressed parent (or other mental 

illness) 

Having a chronically ill parent for a signifi cant 

period 

Having a parent who was addicted to 

alcohol or other substances 

Witnessing a mother/father/sibling being 

abused 

Losing a parent to separation/divorce 

Losing a parent to death 

Disliked by a sibling/favouritism by parents 

A forced, unwanted separation from family 

A strained or cold relationship with either or 

both parents 

Non-family 

Being bullied by a classmate or teacher 

Undergoing a personal extended medical 

trauma 

Experiencing violence in one’s community 

Growing up noticeably different from your 

peers 

Any other stressors that happen to us that 

cause intense levels of fear on a regular 

basis 

SOME ACE STATISTICS 

Here are more alarming statistics that 

came out of the ACES study. People with 

an ACE score of 4 were twice as likely to 

be diagnosed with cancer than someone 

with an ACE score of 0. For each ACE 

score, the chance of being hospitalised 

with an autoimmune disease in adulthood 

rose 20%. Someone with an ACE score of 

4 was 460% more likely to be facing depression 

than someone with a score of 0. 

An ACE score of 6 and higher shortened 

an individual’s lifespan by almost 20 

years. The loss of a parent in childhood 

triples the chances of depression in adulthood. 

Being raised by a mother with depression 

puts you at a higher risk of living 

with chronic pain as an adult. 


HOPE 

Fortunately, there is light at the end of the tunnel. 

Studies show that the brain has great plasticity 

right through our lives. This means that 

we can reset our stress response and stop 

and even reverse the damage done. There 

are thousands of case studies of people being 

cured of ‘incurable’ illnesses; and not only 

that, they’ve gone on to live lives of success, 

happiness and peace. 

TREATMENTS 

Once you have identifi ed your ACES, there 

are several modalities that are known to have 

helped people to heal, such as: writing or 

drawing; mindfulness meditation; the martial 

arts practices of t’ai-chi and qigong (moving 

meditation); forgiveness; yoga; trauma release 

exercises through to bodywork; improving 

our gut fl ora; and developing deep and 

connected relationships. 

Therapy work that has shown good results includes: 

traditional talk therapy, Somatic Experiencing 

(SE), Emotional Freedom Technique 

(EFT), hypnosis, guided imagery, EEG Neurofeedback, 

EMDR (Eye Movement Desensitisation 

and Reprocessing), PSTEC, Psych-K and 

ReCode, an energy psychology technique that 

combines a number of modalities (EFT, NLP, 

Matrix Reimprinting, EMDR and the Healing 

Code). 

CONCLUSION 

Luckily for us, healing and lasting change is 

possible. Our ACES don’t have to become the 

script for our adult lives. And we can go on 

to overcome, fl ourish and live normal, happy 

lives, no matter how many ACES we experienced. 

Reference 

Felitti VJ, Anda RF, et al. Relationship of childhood abuse and 

household dysfunction to many of the leading causes of death in 

adults. The Adverse Childhood Experiences (ACE) Study. Am J 

Prev Med. 1998 May;14(4):245-58. 


 

Depression is labelled a mental illness 

and there is a huge stigma attached to it 

– as you would know if you or a loved one 

is suffering with this condition. It is also 

labelled ‘hereditary’ and ‘incurable’ by 

much of the medical industry. 

The problem with these labels is that we 

believe them. So we take medication, 

tolerate the side effects, accept that we 

are ‘sick’ and try not to think about the 

‘fact’ that this is a sentence for life. Or we 

live with the dark cloud hovering over us 

all the time. 

The Depression Healing Centre is for 

you if you don’t want to accept that you 

have an incurable condition. If you are 

not prepared to accept that you will have 

side effects from medication for the rest 

of your life. And if you hold out the hope 

that your mind and body CAN heal itself 

– no matter what anybody says. 

At the Depression Healing Centre, we 

use a very specific methodology called 

ReCode © to heal depression and anxiety, 

which has a truly remarkable success rate. 

For more information contact us: 

www.depressionhealingcentre.co.za 

veronica@recode.co.za

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improving 

Health 

56 NICOTINE – how to cut your cravings 

62 THE MICROBIOME & INTERNAL BALANCE 

70 PROTEIN – the forgotten nutrient

health 

- HOWTOCUT YOURCRAVINGS 

by PATRICK HOLFORD 

Once you’ve started smoking, it’s very hard to quit. Nicotene is 

addictive stuff. In fact, it’s more addictive than heroin. But you can 

cut your cravings – Patrick Holford tells you how. 

Nicotine produces a stimulating effect, even in small 

doses, and in large amounts acts as a sedative. This 

is its attraction: on the one hand, it can give you a lift; on 

the other, it can calm you down. Before a meal it can stop 

you feeling hungry; after a meal it can stop you from feeling 

drowsy. These effects are mainly down to nicotine’s action on 

adrenal hormones and blood sugar balance. 

HOW YOU MIGHT FEEL WHEN YOU QUIT 

If all you do is quit nicotine without correcting the biochemical 

imbalance it creates in your brain and body’s chemistry, the 

chances are you’ll be climbing the walls – feeling agitated, irritable, 

moody, hungry, spacey and desperate for a cigarette 

and the whole ritual of smoking. 


BIOCHEMICALLY THERE’S A CLOSE 

LINK BETWEEN NICOTINE ADDICTION 

AND ALCOHOL ADDICTION. YOU NEED 

TO QUIT BOTH OTHERWISE YOU WILL 

KEEP CRAVING. 


health 

Many people feel nauseous, have headaches 

and fl u-like symptoms, feel lethargic, depressed, 

have blood sugar lows where they 

crave something sweet and, consequently, 

gain weight. 

For many people these symptoms last a 

week. The bad news is that, for some people, 

these symptoms are still there weeks, and 

even months, later. The good news is that this 

need not happen if you get your brain chemistry 

back into balance with our nutrition programme. 

HOW TO QUIT NICOTINE 

Before you even begin to try to give up cigarettes, 

we recommend you take the Basic 

Supplements and the Stimulant Prescription 

for one month. At the end of this period you 

should no longer be consuming any other 

stimulants (such as tea, coffee and chocolate) 

or sugar. Instead you’ll be eating small, 

frequent meals, with an emphasis on foods 

containing slow-releasing carbohydrates combined 

with foods rich in proteins. Your background 

blood sugar balance will be much 

better, which means you’ll experience less 

withdrawal symptoms on quitting. 

Four basic supplements: our Basic Supplement 

Pack 

1. An optimum nutrition multivitamin and 

mineral 

2. Additional vitamin C, ideally with berry extracts 

(biofl avonoids) 

3. Essential omega-3 and -6 fats (ideally providing 

GLA, DHA, DPA and EPA) 

4. Phospholipid complex (ideally providing 

phosphatidyl choline, serine, DMAE, TMG 

and either glutamine or pyroglutamate). 

You will need specifi c amino acids as well, depending 

on your abstinence symptoms and 

on the substance you are quitting. 

General guidelines for taking amino acid 

supplements 

When you are feeling anxious, stressed or 

tense, take GABA, tryptophan, 5-HTP or 

taurine. 

When you have low energy, or feel apathetic, 

take tyrosine. 

When you are having diffi culty concentrating, 

or you have memory problems or feel 

mentally ‘fuzzy’, take tyrosine. 

When you are feeling hypersensitive to 

noise, lights, touch or pain, take DL-phenylalanine 

(this is a combination of D- and 

L- phenylalanine). 

When you are having trouble sleeping, 

take tryptophan or 5-HTP, GABA, and/or 

taurine. 

When you are irritable, take tryptophan or 

5-HTP. 

To offset cravings, take glutamine or GABA. 

When you are depressed and apathetic, 

take tyrosine. When depressed, tense and 

agitated, take 5-HTP or tryptophan. 

Break all the associated habits. 

The average smoker is addicted 

not only to nicotine, but also to 

smoking when tired, hungry or 

upset, on waking, after a meal, 

with a drink, and so on. 

At fi rst don’t try to change your 

smoking habits. Just keep a diary 

for a week, writing down every 

situation in which you smoke, 

how you feel before, and how 

you feel after smoking. When 

your week is up, add up how many cigarettes 

you smoke in each situation. Your list might 

look something like this: 

With a hot drink: 16 

After a meal: 6 

With alcohol: 4 

Diffi cult situation: 4 

After sex: 3 


Now set yourself weekly targets. For 

the fi rst week, smoke as much as you 

like whenever you like but not when 

you drink a hot drink or within 30 minutes 

of fi nishing a meal. Continue like 

this until, when you smoke, all you do 

is smoke, without the associated habits. Set 

yourself a maximum of six weeks to complete 

this phase. This will be tremendously helpful 

for when you quit. Most people start again 

because someone phones them with a problem, 

a work colleague brings in a coffee, offers 

them a cigarette . . . and before you know it 

they’re smoking. 

Put your cigarette butts in a big glass jar 

with a sealing lid. Fill it half with water. 

You will begin to associate cigarettes 

with the nasty stuff in your jar. 

Now it’s time to reduce your nicotine 

load gradually. Week by week, switch 

to a cigarette brand that contains less 

nicotine, until what you smoke contains 

no more than 2 mg per cigarette. 

Now reduce the number of cigarettes 

you are smoking until you smoke no 

more than fi ve cigarettes a day, each with a 

nicotine content of 2 mg or less. If you wish, 

stop smoking and replace it with nicotine gum 

(in two strengths: 4 mg and 2 mg) as an intermediate 

step. 

You want to be down to a maximum 

of 10 mg of nicotine a day before 

quitting – that is, fi ve pieces of 2 mg 

nicotine gum, or fi ve 2 mg nicotine 

cigarettes. 

For the fi rst week of quitting also take 

an extra 8 g of vitamin C. Magnesium 

is a calming mineral. Put 8 g worth of it 

in a bottle of half water and half juice. 

Drink it throughout the day. 

Also take chromium 200 mcg: 

one with breakfast and one 

with lunch to help stabilise your 

blood sugar level. 

Take 50 mg of niacin (nicotinic 

acid) twice a day. You will experience 

a harmless blushing sensation 

when fi rst taking niacin. 

Nicotine and niacin occupy the same receptors 

in the brain – so giving yourself more niacin 

is likely to reduce your cravings. 1 

Eat an alkaline-forming diet: 

one that is high in fruit, vegetables 

and seeds. Also, 

make sure you are supplementing 

a total of 850 mg of 

magnesium and calcium combined. A good 

multivitamin will provide 200 mg calcium and 

QUIT SMOKING 

FOR THE LAST TIME! 

Vice Breaker is an oral capsule 

formulated entirely from natural 

ingredients designed to: 

Considerably Reduce Your Desire to Smoke 

Cleanse your Lungs – Fast! 

Reduce Stress and Anxiety 

Why choose this 

smoking cessation aid? 

 

No Nicotine or Nasty Chemicals 

 

Your Best Chance to Quit for Good 

SPECIAL 

OFFER! 

Mention this advert and get 

10% off your purchase 

Offer valid until 31 July 2017 

www.quitsmokingnaturally.co.za 

Order online or email lynne@quitsmokingnaturally.co.za 

or contact us on 042 243 0339 / 084 531 0786 

Free door–to–door delivery within South Africa 

Manufactured by Nutratec Life Sciences in Canada. Imported and Distributed by 

The Orchards Nutrition Centre, Eastern Cape.

health 

150 mg magnesium, and there will be at least 500 mg in 

the magnesium ascorbate powder noted above. Whenever 

you feel the need for nicotine, fi rst drink a glass of water and 

eat an apple or a pear. This will raise your low blood sugar 

level, which is often the factor that triggers such a craving. 

Improve your breathing. Your lungs are damaged 

by smoking and it’s really important to 

do something that stimulates breathing and 

their recovery. Any exercise that focuses on the 

breath, such as some forms of yoga and psychocalisthenics, 

is ideal. At least go for a walk. 

If you have diffi culty sleeping, or are irritable 

or depressed, supplement 200 mg of 5-HTP 

– an amino acid that the body converts into 

serotonin, an important brain chemical that 

controls mood. Nicotine withdrawal tends to 

lower serotonin levels. The best time to take 

your 5-HTP is one hour before bed. 

Keys to unaddicting 

your brain 

Rebalance your brain with amino acids. 

Raise your methyl IQ with vitamins and 

minerals – check your homocysteine level 

to find out your ideal level of B-vitamins. 

Smoking definitely raises it. 

Balance your blood sugar to gain energy 

and reduce cravings. 

Repair your brain with antioxidants. 

Find new pleasure in life by raising endorphins 

– exercise really helps to get your 

lungs back into shape (but start gently). 

Another useful aid during the fi rst month is 

sugar-free liquorice, which promotes the action 

of adrenal hormones. Liquorice is either 

available as a supplement or as a bar. Supplement 

with either 1 to 2 mg powdered root, or 

2 to 4 ml fl uid extract, three times a day. 

Caution: Liquorice should be avoided by people with high 

blood pressure. 

WHAT TO EXPECT IN THE 30 DAYS LATER 

It takes, on average, about 30 days to recover and normalise 

your brain’s chemistry and blood sugar balance, depending 

on whether nicotine is your only vice. If you’ve been using a 

variety of addictive substances for years, stick to this kind of 

recovery programme for at least 90 days. 

Alternatively, stop the Stimulant Prescription, but keep taking 

the Basic Supplements. By now you’ll know the effects 

of the other temporary supplements – niacin, chromium 

and 5-HTP. Reduce or stop these according to your need. 

Reference 

1. Prousky JE.Vitamin B 3 

for nicotine addiction.Journal of Orthomolecular Medicine. 

2004;19(1):56-7. 

Source 

Holford P, How to quit without feeling s**t. Piatkus Books: London, 2008. 


Addiction Prescriptions 

SUPPLEMENT 

DAILY 

AMOUNT 

TAKEN AS 

WITH/WITHOUT 

FOOD 

Tyrosine 2 000 mg 1 000 mg X 2 Empty stomach or 

with carbohydrate 

snack 

NAC 

(N-acetyl cysteine) 

Ginseng 

(American, Korean, 

Siberian) 

B-VITAMINS: 

B 5 

(pantothenic acid) 

NOTES 

1 500 mg 500 mg X 3 As above Optional but 

recommended for 

cocaine. 

1 000 mg 500 mg X 2 With or without 

food 

Best taken 

morning and 

afternoon, not 

evening. Must 

be standardised 

to guarantee 

potency. 

200 mg 100 mg X 2 With food Assumes 50 mg 

with Basic 

Supplement Pack. 

B 6 

40 mg 20 mg X 2 With food Assumes 20 mg 

with Basic 


Folic acid 400 mcg 200 mcg X 2 With food Assumes 

200 mcg with 

Basic Supplement 

Pack. 

B 12 

20 mcg 10 mcg X 2 With food Assumes 

10 mcg with Basic 


Chromium 400 mcg 200 mcg X 2 With food 

NADH 10 mg 5 mg X 2 With or without 

food 


health 

DR ARIEN VAN DER 

MERWE, MBCHB NHA 

MISMA 

www.DrArien.co.za 

Twitter @DrArien 

Arien is a medical doctor, 

an experienced public 

speaker, bestselling author 

and has developed several 

online health courses. 

Arien specialises in natural 

integrative medicine, 

stress management and 

workplace wellness. She 

is a registered trainer with 

the NHA and a member of 

the International Stress 

Management Association. 

Her latest book is Managing 

Diabetes and Related 

Health Challenges. Other 

books include Health & 

Happiness and Stress 

Solutions. 

The 

micr bi me 

& internal balance 

The human microbiome, which is comprised of all the microorganisms 

(the microbiota) that live on and in humans, plays 

an essential role in determining good health. 

Microbes cover every surface of our 

bodies, inside and out. They’re on our 

skin, inside our noses, mouths, whole respiratory 

tract, plentiful in our digestive tract, reproductive 

system, and so on. These microscopic 

life forms consist of thousands of species and 

outnumber our own 50 trillion cells by about 

10 to one. 

OUR MICROBIOME PROTECTS US 

Our microbiome can be considered as a newly 

discovered, still largely unexplored system, 

with numerous functions essential to human 

life. Very few microbes actually cause disease 

and, in fact, many are essential for homeostasis 

(internal balance) which is important 

for good health. They are key to a healthy immune 

and digestive system. 


As a society, we have become too clean, overly 

conscious of hygiene! For example, forgetting 

that babies do require some exposure to 

various organisms to develop immunity, we 

over sterilise their bottles and toys, thereby 

killing the beneficial flora or microbes, leading 

to Candida overgrowth (thrush). 

We also misuse antibiotics, killing our own microbiome, 

once again causing overgrowth of 

Candida and leading to yeast infection. Candida 

albicans is also a normal part of our 

pointing to the microbiome and imbalance in 

gut microbes as well as an imbalance in lifestyle, 

with chronically high levels of stress as 

a trigger for IBD. Instead of crippling immune 

systems with immunosuppressive drugs, I 

recommend prescribing an improved set of bugs 

(gut microbes or probiotics) to patients with IBD! 

GUT HEALTH, PRE- AND PROBIOTICS 

Most of the micro-organisms living in and on 

us are beneficial, with only some potential 

pathogens. 

The regular use of probiotics is important in 

healing many chronic gastrointestinal 

problems and allergies 

microbiome, but needs to be kept in check, 

and in balance, by our innate intestinal flora 

or gut microbes. Antibiotics (meaning against 

life) kill our normal flora, leaving fungi, yeasts, 

parasites and viruses flourishing, while disturbing 

our inner balance and immune system 

health. 

THE MICROBIOME/DISEASE LINK 

More and more research shows the possible 

connections to the human microbiome, dysbiosis 

(microbial imbalances) and chronic Western 

diseases, including arthritis, gum disease, 

obesity and cardiovascular (heart and blood 

vessel) disease – all of which have renegade 

inflammation at their core. Inflammatory bowel 

diseases (IBD), from irritable bowel syndrome 

(IBS or spastic colon), to Crohn’s disease and 

ulcerative colitis, are directly linked to dysbiosis 

inside the digestive tract. Evidence is 

Probiotics 

The beneficial ones are called probiotic microorganisms. 

Lactobacillus acidophilus bacteria 

reside mostly in the small intestine, and Bifidobacterium 

bifidum bacteria are found in the 

large intestine (colon). 

Probiotics improve the environment of the 

intestinal tract. The regular use of probiotics 

is important in healing many chronic gastrointestinal 

problems and allergies. Some experts 

feel that children with allergic tendencies. 

need several times the amount of probiotics 

than those without GI problems, due 

to the frequency of dysbiosis (overgrowth of 

yeast, harmful bacteria, etc.) and ‘leaky gut 

syndrome’ (increased intestinal permeability). 

Well-known probiotics include Saccharomyces 

boulardii, Lactobacillus acidodiphilus and 


health 

Bifidobacterium bifidus. These restore normal 

gut flora, improve immune system function, 

and assist in digestion and absorption of food. 

Prebiotics 

Also helpful are the prebiotics, inulin and 

fructo-oligosaccharides (or FOS, found in 

artichokes, onions, garlic, bananas, and 

specific supplements). FOS and inulin are 

non-digestible oligosaccharides that help 

promote the growth and activity of friendly 

bacteria in the intestinal tract. These are 

called ‘prebiotics’ because they are thought 

to help promote probiotic colonisation and 

growth. Research has shown that both FOS 

and inulin enhance the growth of lactic bacteria, 

especially Bifidobacteria, and inhibit 

the growth of a variety of undesirable organisms. 

MAIN BENEFITS OF PROBIOTICS 

The major benefits of adding probiotic organisms 

to the diet: 

Support of the immune system. 

Improved resistance to allergies. 

Reduction in yeast and other infections. 

Inhibition of disease-causing organisms. 

Improved digestion, increased nutrient 

absorption and vitamin synthesis. 

Reintroduction of healthy bacteria into 

the digestive system. This is especially 

helpful to restore balance where Helicobacter 

pylori plays a role in peptic ulcers. 

Detoxification and protection from toxins. 

Prevention of diarrhoea from various 

causes. 

Reduction in the risk of irritable bowel 

syndromes. 

Cancer-protective effects. 

Probiotics act in various ways to restore and 

maintain gut health: 

Microbial antagonism – keeping the microbiome 

in balance by working against potential 

disease-causing organisms or microbes. 

Anti-toxigenic effect – neutralising toxins. 

Increase in the activity of the intestinal disaccharidases 

– enzymes promoting carbohydrate 

digestion. 

Support of the immune system. 

Digestive enzymes are also very helpful in 

restoring balance to the intestinal flora population. 

These can be found in supplement 

combinations containing pancreatic enzymes 

(amylase, protease, sucrase, malt diastase, 

lipase, cellulose, lactase), papain form pawpaw, 

bromelain from pineapple stem and cultured 

moulds from the Aspergillus species. 

Probiotics are helpful in restoring balance 

inside the digestive system. If anyone does 

need an antibiotic for severe bacterial infection 

(e.g. pneumonia or meningitis) or suffer 

from any allergies, be sure to include probiotics 

to improve gut and immune system health. 

SUPPLEMENTS AND REMEDIES FOR 

DIGESTIVE BALANCE 

The 4 Rs 

To restore the internal balance (homeostasis) of 

your microbiome apply the principle of the 4 Rs: 

1. Remove 

Treat dysbiosis: No yeast/fermented foods 

for three months; investigate food intolerances 

and cut out: refined carbs, sugars, wheat 

and dairy proteins for three months; no decaffeinated 

or caffeinated coffee, no alcohol, no 

NSAIDS, no antibiotics. 

Use citrus seed extract, caprilic acid, garlic, 

Echinacea, oregano, barberry, golden seal, 

Calendula, berberine and bromelain. 

2. Replace 

Digestive enzymes and factors to lower levels 

of Helicobacter pylori (pathogenic bacteria 

found in those with peptic ulcers) and to manage 

pancreatitis and damage to the mucosal 


One of the greatest challenges for human 

well-being in the 21st century will be to focus 

on the advantage of having a healthy colon and 

therefore a good immune system – this is where 

probiotics can play a significant role. 

Probiotics are critical for normal digestion 

and for defence against infection. 

Bacteria in the gut are known to: 

Stimulate the immune system 

Enhance the mucosal barrier 

Aid digestion and break down toxins 

Inhibit adherence of pathogens 

A good probiotic can be beneficial for the 

following ailments: 

Diarrhoea or constipation 

Bad breath, gas and bloating 

Irritable bowel and lactose intolerance 

Gastroenteritis and playschool diseases in 

young children 

Bifidobacterium, BB-12 ® , Lactobacillus acidophilus, LA-5 ® , 

Lactobacillus bulgaricus, LBY-27, Streptococcus thermophilus, STY-31

health 

layer of the digestive tract. Digestive enzymes that 

can be used: proteases, amylases, lipases and cellulases. 

3. Re-inoculate 

Pro- and prebiotics: Lactobacillus acidophilus, Bifidobacterium 

bifidus and bulgaricus: live cultures. 

Therapeutic: 5 to 10 billion organisms two to 

three times a day. 

Fructo-oligosaccharides (FOS): artichokes, onions, 

garlic, bananas, supplements. 

4. Repair 

Nutraceutical food supplements and herbal 

remedies 

Eat rice protein basis food. 

L-glutamine: barrier function, immune support, 

fuel for intestinal bacteria. 

Vitamins: A, Bs, C, E, mixed carotenes, bioflavonoids. 

Minerals: zinc, magnesium, calcium, chromium. 

Essential fatty acids: GLA (omega-6 – evening 

primrose or starflower oil), EPA (omega-3 – cold 

water fish oil). 

Glutathione (cysteine, lysine), N-acetyl-cystein 

– liver support, antioxidant. 

Inulin: as substrate for intestinal flora that use 

the short-chain fatty acids for fuel. 

Ginger, mint, chamomile, bromelain (enzyme 

found in pineapple) to assist digestion. 

Milk thistle (Silybum marianum) for liver support. 

For Helicobacter pylori use: probiotics, FOS, vitamins 

A, C, E, zinc, glutathione, EFAs, garlic, berberine 

(found in the herbs: golden seal, barberry, 

oregon grape), Aloe vera, cabbage juice. 

Fresh ginger (2 cm crushed) and peppermint 

leaves (about 10, crushed), steeped in hot 

water, will help for nausea. Take it 15 minutes 

before meals to improve digestion. 

PROBIOTIC WITH FIBRE & PEPPERMINT 

www.iconopharma.com

LIFESTYLE BALANCE 

Stress management and relaxation 

The digestive system is often called the second brain because 

of the many receptors for serotonin found there. 

Digestion and absorption of food should occur in a relaxed 

atmosphere. Deep relaxation exercises and meditation 

help you and your gut relax. Yoga refreshes your 

body, gives you energy and strength, and calms your 

mind and soul. 

Drink water and a herbal mixture 

Drink at least eight glasses of water and at least three cups of 

a cleansing herbal tea mixture every day. 

Balanced diet 

Follow a healthy wholesome and balanced diet with plenty 

of fresh fruit and vegetables, wholegrain products, beans, 

seeds, pulses and nuts, and garlic, onion, and ginger to prepare 

tasty and healthy food. Increase your intake of fibre by 

sprinkling psyllium seeds, linseeds, digestive or oat bran over 

your porridge, or adding them to salads and other food every 

day. 

Fasting 

Try to fast one day a week. Drink at least 12 glasses of water, 

above herbal teas and fruit juices such as apple or grape 

juice. If you get very hungry, eat an apple or a bunch of 

grapes. Fasting once a week does wonders for your health 

and state of mind and restores balance to the microbiome. 

Exercise 

Try to exercise for 15 minutes every day or for 20 to 30 minutes 

three or four times a week. It is not necessary to exhaust 

yourself. Choose an activity that you enjoy. 

Beneficial bacteria 

Increase the population of ‘friendly’ bacteria in your intestines 

by eating asparagus (fructo-oligosaccharides), fresh, 

full-cream yoghurt with live A and B cultures, or taking the 

friendly bacteria in food supplement form: Saccahromyces, 

Lactobacillus and Bifidobacterium are good examples. 

The most important thing is to realise that there must not 

only be a balance in gut bacteria or flora (microbiome), but 

also in mind, body and soul! 


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PROTEI 

– THE FORGOTTE 

NUTRIEN 

It’s not just about carbs – protein is important too. Ian Craig 

explains why. 

Howmuchhaveweheardaboutthe 

benefits of carbohydrates in an endurance 

athlete’s eating armoury? We need to eat 

morethanhalfofourfoodinapalestarchyform 

in order to excel at our chosen sport according 

to the world’s leading nutritional authorities: 

brown rice, wholemeal bread, corn, pasta, cereals, 

potatoes and not forgetting sports drinks, 

which are mostly just sugar mixed with water 

with added colours and flavours. 

Expressed in this way, a carb-dominant diet 

perhaps doesn’t look so nutritious (although 

some of you may look at the above menu 

and get excited!). The carb-dominant athletic 

menu is but a paradigm*, a paradigm that is 

thankfully starting to pass through, making 

way for other theories that might nourish our 

athletic bodies. 

*A paradigm pertains to the currently accepted practices 

within science, whereas a paradigm shift means a deviation 

from the current theories as science evolves. 

INDIVIDUAL NEEDS 

Professor Tim Noakes caused an eno 

stir within dietetic circles due to his 

ence that we should all be eating g 

protein, high-fat diet that is almost devoid of 

carbohydratessources.Inessence,hehas 

challenged the carbohydrate paradigm in a 

big way – something he prides himself in 

doing, considering one of his books is entitled 

Challenging Beliefs. In my mind, his 

provoking thoughts have been very healthy 

for South African nutrition simply because 

he has questioned the status quo. But, he 

has gone too far the other way. I’ve writtenbeforeongeneticsofnutritionandone 

thing that we do know when it comes to 

nutrition is that we’re all very different in 

the way that we thrive. Professor Noakes 

may genetically be a ‘carb-resistance’ type, 

meaning that he certainly would be better 

onalow-carbdiet.Butthatisnotthecase 

for all of us. 


Fitness 

CORNER 

ESSENTIAL PROTEIN 

So, nutrition is not so simple one way or 

another. But, what we do know is that we all 

need protein in decent quantities in order 

to optimise our health and to optimise our 

performance. For example, did you know 

that protein is required to make: several 

hormones in our bodies; cell membranes; 

muscle and all connective tissue; a large 

chunk of our immune system; our gut lining; 

neurotransmitters (brain chemicals) and detoxifi 

cation chemicals? Protein, along with 

certain fats, vitamins and minerals, is essential 

in our body. Essential means that we 

will eventually die without it. Carbohydrates 

don’t actually carry that status. However, 

considering that a large number of carbs are 

wrapped up within fruit and vegetables and 

their wide array of nutrient contributions, 

we would be extremely unwise to try and 

exclude them. 

One of the best books on this subject is the Paleo 

Diet for Athletes by Loren Cordain and renowned 

triathlon coach Joe Friel. The Paleo diet supposedly 

represents the way we used to eat about 

20 000 years ago, well before the appearance 

of the agricultural revolution – we were simple 

hunter-gatherers back then. And guess what? We 

didn’t eat dairy and legumes (beans and lentils), 

nor did we eat any kind of grains – we certainly 

didn’t have a pasta party the night before chasing 

an antelope for fi ve hours straight (as has been 

studied in the Kalahari Bushmen). But Joe Friel 

recognised that endurance athletes did need a 

decent dose of carbs when putting in a big mileage 

– these would mostly come from fruit and 

starchy vegetables (potatoes, sweet potatoes, 

butternut, pumpkin etc), but some grains would 

be consumed as required. The emphasis was still 

on good sources of protein (and essential fats) 

plus lots of vegetable matter (the gathering part): 

a pretty simple and nutritious diet. 

IAN CRAIG, MSC, 

DIPCNE, INLPTA. 

Twitter @ian_fsn 

www.thenutritionalinstitute. 

com 

www.intsportsnutrition.com 

He is an exercise physiologist, 

nutritional therapist, 

NLP practitioner, an 

endurance coach and 

specialises in Integrative 

Sports Nutrition. Ian is the 

editor of the Functional 

Sports Nutrition magazine 

and has just launched 

the Centre for Integrative 

Sports Nutrition, which 

trains nutrition and exercise 

practitioners. He also runs a 

busy nutrition practice in the 

Johannesburg Morningside 

Chiropractic Sports Injury 

Clinic. He recently released 

his fi rst book, Wholesome 

Nutrition, with co-author 

Rachel Jesson. Ian offers an 

educational online course: 

12 Steps to Wholesome 

Nutrition. 


GENETICS 

Back to genetics: The Paleo diet represents 

a simple and nutrient-dense diet that many 

peoplewilldoverywellon.But,wehaveto 

recognise that some people have moved 

on genetically from this 20 000-year-old 

model and some individuals may actually 

do quite well on a vegetarian or vegan diet. 

Some people can eat large amounts of 

grains and legumes and be very healthy, 

although they are probably the minority of 

our population. Research will come in time 

to answer these questions; up until now, 

research has focused more on the best diet 

for everybody, which of course is impossibletodetermine. 

PROTEIN FOR THE ATHLETE 

When I construct a diet for an athlete, 

whether I think they are more of a Paleo or 

avegantype,Ifocusfirstlyonproteinbefore 

fats and carbs. According to scientific 

theory,athletesrequireabout1.4gofproteinperkgbodymassperdayforessential 

functions, although this convention is open 

to some serious questioning. That amount, 

for example, equates to around 110 g proteinperdayforan80kgathlete. 

What does this mean in real terms though? 

Ifyoutakealookatthetable,ittellsyou 

how many grams of certain foods you’ll 

needfor20gofprotein–fromthisyoucan 

work out how many grams you get from 

breakfast, lunch, dinner, snacks and sports 

nutrition supplements. As you can see, all 

youneedisaverytinychickenbreastor 

piece of meat or fish or three small eggs 

to get 20 g, whereas you’ll need a whole 

blockoftofu,over½litreofmilk,100g 

cashewnuts,alargetinofbakedbeansor 

more than ½ kg of brown rice from nonanimal 

sources. As an aside here, if you are 

vegan, there are only a small number of 

non-animal foods that will provide you with 

a complete protein. However, you can also 

combine a legume and a grain (e.g. lentils 

and brown rice or baked beans on toast) 

and the combination will ensure a complete 

protein source, although as you can 

see from this table, the quantities required 

in theory may be unattainable. So, being a 

vegan athlete is tough, although, for some, 

a possibility (read Thrive Diet by Brendon 

Brazier). 

PROTEIN QUANTITIES 

OF CERTAIN FOODS 

Food 

Turkey breast 

Chicken breast 

Beef fillet steak 

Canned tuna 

Salmon, grilled 

Eggs 

Cottage cheese 

Milk 

Fromage frais 

Natural yoghurt 

Peanut butter 

Pumpkin seeds 

Cashew nuts 

Quorn mince 

Hummus 

Tofu 

Soy burger 

Baked beans 

Wholemeal bread 

Pasta, boiled 

Brown rice, boiled 

Quantity for 

20 g protein 

61 g 

62 g 

70 g 

83 g 

83 g 

3 whole eggs 

154 g 

571 ml 

400 g 

417 g 

5 tbsp 

6 tbsp 

100 g nuts 

170 g (7 tbsp) 

240 g (1 large pack) 

250 g (1 pack) 

240 g (4 burgers) 

400 g (1 large tin) 

217 g (6 slices) 

285 g 

670 g 


Fitness 

CORNER 

A PROTEIN DIET OUTLINE 

An example of a diet in which our 80 kg 

athlete achieves 110 g of protein might be: 

Post-exercise: smoothie with 20 g protein 

powder, 50 g yoghurt and 2 pieces fruit 

(25 g) 

Breakfast: 2 to 3 eggs scrambled with wholegrain 

toast and tomatoes (20 to 25 g) 

Snack: a palmful of cashews (10 g) 

Dinner: 80 g grilled salmon plus steamed 

greens and a portion of mashed butternut 

(20 g). 

Lunch: a small 80 g chicken breast with a 

large, colourful salad plus some brown rice 

or quinoa (20 to 25 g) 

Snack: peanut butter (2 tbsp) on 2 to 3 

oatcakes (10 g)

Ever read something 

that made you healthy? 

Be health curious 

www.naturalmedicine.co.za

REMEDIES 

76 LIVER-CLEANSING HERBS

emedies 

LIVER- 

CLEANSING HERBS 

The liver is the largest organ in the body and functions as an 

enormous filter and detoxification centre. It is also involved in the 

metabolism of a range of essential nutrients required by the body 

such as specific proteins and bile acids. 

The liver has several important roles to play 

and although it is a very forgiving organ, it 

requires nurturing in order for us to enjoy optimal 

health. 

entering the body today is truly an astonishing feat. 

However, this biotransformation can be overloaded 

or malfunction, leading to tissue injury or interference 

with other organs and systems in the body. 

DR BERNARD BROM, 

MB CHB (UCT), CEDH 

(HOMEOPATHY, 

FRANCE), DIP ACUP 

(SINGAPORE), 

www.naturalhealthalliance. 

co.za 

www.creatinghealth.co.za 

Dr Brom started his practice 

in 1976 using a holistic 

approach incorporating 

natural medicines, homeopathy, 

herbal medicine, 

nutritional medicine and 

lifestyle management. His 

special interests include 

energy medicine, integration 

of the art and science 

of medicine, development 

of intuition, questioning 

the nature of health and 

healing, and a deeper understanding 

of the nature 

of Spirit in the practice of 

medicine. He has recently 

released his book, Healthy 

Medicine – the Philosophy 

and principles of Natural 

Medicine. 

SEVEN MAIN FUNCTIONS 

1. Storage of carbohydrates, vitamins and 

minerals 

2. Metabolism of hormones, endogenous wastes 

and foreign chemicals 

3. Synthesis of blood proteins 

4. Formation of urea 

5. Metabolism of fats, proteins and carbohydrates 

6. Formation of bile and gamma globulins 

7. Assimilation and storage of fat-soluble vitamins. 

Because of its size and multiple functions, the liver 

requires a good supply of oxygen carried by the red 

blood cells and nutrients brought to the liver in the 

blood. It also constantly receives the products of digestion 

passing from the gastro-intestinal tract. 

The liver has the remarkable ability to remove chemicals 

absorbed into the blood. This function is essential 

and ongoing. The body is constantly producing 

poisons as a result of metabolism and these 

poisons must be removed. Poisonous substances 

are also constantly entering the body from the environment 

or are even ingested in the food eaten 

or from drugs taken orally or inhaled. That the liver 

can do this despite the enormous load of chemicals 

DETOXIFICATION PROCESS 

The detoxifi cation process in the liver has two phases. 

During the first phase some very reactive intermediate 

metabolites are formed which may be even 

more reactive and toxic than the original poisonous 

substance the body is trying to eliminate. It is important 

therefore that substances activating phase one 

also enhance phase two clearance of the reactive 

intermediates. 

Functional liver stress is an enormous problem today 

due to poor diet, alcohol consumption and 

general toxic overload. Because of the central role 

of the liver in so many functions it is essential that 

optimum function be maintained. If one lives in a 

toxic environment or subjects the liver to a heavy 

burden, either because of poor food choices or 

excessive alcohol intake, then it is even more essential 

to support the liver. One of the ways of 

doing this is with herbs that infl uence and support 

the liver. 

REASONS FOR TAKING LIVER-CLEANSING AND 

SUPPORTING HERBS 

1. Excess alcohol intake: Clearly one should reduce 

consumption but anyone taking more than two 


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remedies 

glasses of wine per day needs a liver herb. Alcohol is 

to the liver what smoking is to the lungs. 

2. Following any acute liver disease such as acute hepatitis. 

3. If there is continuous exposure to industrial pollutants. 

4. In those with chronic liver disorders. 

5. In those taking any powerful medication (e.g. contraceptives) 

requiring detox through the liver. 

6. At some point during a detox diet. 

HERBS TO USE 

The principal herbs to use are milk thistle (Silybum marianum/Carduus 

marianus), globe artichoke (Cynara 

scolymus), dandelion root (Taraxicum officinale) and 

Schisandra chinensis. Herbs with stronger action on the 

gall bladder include goldenseal (Hydrastis canadensis), 

barberry (Berberis vulgaris), greater celandine (Chelidonium) 

and bitter herbs. 

 

 

 

 

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Milk thistle 

This is perhaps the most popular and best-known Western 

herb for liver problems and supporting liver function. 

It is often thought of as a liver adaptogen, i.e. a 

herb that has neither stimulating nor sedating functions 

but just supports the liver and can be given long term. 

It does this by stabilising the liver cells against injury; 

it also helps to regulate the permeability of liver cells 

and assists in cellular regeneration. Several reviews have 

discussed the use of milk thistle as a hepatoprotectant. 

It has been shown to improve liver function in patients 

with various aetiologies of liver disease, including those 

exposed to toxic levels of industrial pollutants. 1,2 

Globe artichoke 

This herb has been known since antiquity for its beneficial 

medicinal properties. The leaves have a well-established 

reputation for stimulating bile and urine flow, 

restoring the liver and lowering cholesterol. It is another 

excellent liver protector and contains several bioactive 

ingredients that have antioxidant properties and protect 

the liver from toxic insult. 

Dandelion root 

This is a good herb to enhance the flow of bile from 

the liver and gall bladder. It also has a diuretic function. 


Schisandra chinensis 

This has become an increasingly popular herb for 

supporting liver function. It is another liver protector 

and adaptogenic herb with antioxidant properties. It 

has a positive effect on both phase one and two liver 

detoxification which is essential for any liver protector. 

It also combines well with the other liver herbs. 3 

CONCLUSION 

Today the liver has to deal with a toxic load unsurpassed 

in human history. It is a good idea to take a 

liver adaptogenic herb alone or in combination for 

some months each year, as well as at any time one 

is subject to an increasing toxic load. This is especially 

true in the case of the conditions mentioned above. 

The process may be necessary even in the country if 

the area is being heavily sprayed, or if one lives close 

to an airport or highway with constant toxic fumes. 

A CLEANSING 

LIVER HERB FORMULA 

In Principles and Practice of Phytotherapy 4 the 

authors give the following formula to a woman 

experiencing side effects from the contraceptive 

pill and with a past history of some liver 

damage: 

Silybum marianum tincture (1:1)30ml 

Taraxicum tincture (1:2) 35ml 

Schisandra chinensis tincture (1:2) 35ml 

Total: 100 ml 

Dose: 5mlwithwatertwiceaday 

References 

1. Wellington K and Jarvis B. Silymarin: A review of its clinical properties 

in the management of hepatic disorders. BioDrugs. 2001; (15):465-89. 

2. Saller R, et al. The use of silymarin in the treatment of liver diseases. 

Drugs. 2001; (61): 2035-2063. 

3. Bone K. Schisandra – the complete liver herb. Townsend Letter for 

Doctors and Patients. 2003; (245):108-12. 

4. Mills S and Bone K. Principles and Practice of Phytotherapy. Churchill 

Livingstone, 2000: 195. 


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LIVING 

82 A-Z FOR HEALTHY WINTER SKIN 

86 YOUTH IN PERMACULTURE IS HERE


Beauty 

CORNER 

 

for healthy 

winter skin 

It’s winter time and, believe it or not, your skin needs just as 

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and healthy throughout the chilly months ahead. 

Think of your skin as a coat that protects 

you from head to toe – it is your 

largest organ and keeps everything on the inside 

in and all the nasties out! Not only is it 

your very personal shield but it is your unique 

expression of external beauty. Return the favour 

and nurture and nourish your skin with 

the following A – Z care tips. 

 

Applied topically and taken orally, antioxidants 

protect our bodies from the harmful effects 

of oxidation, such as cancer, infl ammation and 

general ageing, caused by poor lifestyle choices. 

Vitamins A, C and E are great antioxidants, 

and winter is a wonderful time to provide 

nourishment to sun-damaged skin. 

 

Winter is a great time to treat cellulite, especially 

as it takes a few months before signs 

of improvement become evident. Nettle root 

and DHEA gel is a wonderful cellulite-busting 

treatment that a compounding pharmacy can 

make up for you. 

 

A chemical peel is essentially the application of 

acids to help treat skin problems. These acids 

can be made in a lab or extracted from natural 

botanicals, they can even be made with fruit 

and veg at home! Winter is ideal for peels because 

it's much easier to stay out of the sun 

while the skin heals. 

 

The lack of sunlight in winter means that less 

vitamin D is manufactured by the body as 

there is less skin exposure to UVB rays. We 

are also more covered, so less of our skin is 

exposed to the sun. Winter also often means 

less outdoor activity. All of this triggers low vitamin 

D levels, which can result in acne, rosacea, 

ageing and delayed healing and repair. 

DR LEILA SADIEN, 

MBChB 

www.renascenthealth. 

co.za 

Instagram: drleilasadien / 

renascenthealth 

Leila is as passionate about 

wellness as she is about 

beauty. She practises 

integrative medicine and 

integrative aesthetics 

and is the director of the 

wellness clinic Renascent 

Health in Pinelands, Cape 

Town. She is dedicated 

to making integrative 

medicine accessible and 

acceptable in South Africa. 

As the Vice Chairman of 

the SA Society of Integrative 

Medicine, Leila is one 

of SA's top authorities on 

natural health and beauty. 


Dry skin is often disastrous for people who 

suffer from eczema, as is exposure to seasonal 

allergens. Among other great treatments, a 

good omega-3 taken orally is very helpful for 

this, as is a lipid-based moisturiser. 

 

Hair follicle infl ammation is more common 

in winter as usually women allow their hair 

to grow longer in certain areas, or they shave 

instead of waxing. Dry skin can also provoke 

folliculitis, as can wearing tights, stockings or 

restrictive clothing. 

 

Keeping your skin protected from very cold 

weather is vital in winter. Dry hands and feet 

and chilblains can be avoided simply by keeping 

these extremities warm. 

 

Keeping a humidifi er to moisten dry air has a 

myriad of benefi ts for healthy including keeping 

the skin glowing and hydrated throughout 

winter. 

 

We all know winter comes with depressed 

immunity, but how does this affect your 

skin? The skin is in fact the fi rst line of defence 

against harmful disease-causing bacteria 

and other pathogens. If this barrier is 

compromised, by being extremely dry for 

example, our skin is at risk of becoming 

infected. This is especially important with 

regard to eczema, rosacea and dry cracked 

heels. 

 

Juicing is such a great, easy way of getting in 

lots of nutrients quickly. A healthy, balanced nutritional 

intake plays a huge role in preventing 

or easing the effects of almost all winter-related 

skin conditions. Try to juice with all the colours of 

the rainbow to get a good mix of plant nutrients. 

 

Don’t forget that your children’s skin also 

changes in winter. Make sure they eat well, 

use a good nourishing moisturiser, and please 

don’t forget the sunscreen! 

 

Lips can take the worst beating when it comes 

to dry skin. Besides being really thin, the skin 

of the lips doesn’t have any oil glands to protect 

it. Drink lots of water and make sure to 

use a good lip balm throughout winter, and 

don't lick your lips! 

 

This goes without saying. Moisturising is even 

more important in winter. I love using hyaluronic 

serum in winter as an added moisture step. 

 

Many women tend to skip their night-time 

skin routine in winter because of the cold. 

This is criminal. Now more than ever your 

skin needs that second dose of moisturiser, 

and many night-time products are particularly 

good for winter. 

 

It’s no surprise that nature provided us with 

the exact thing that treats almost all winter 

skin problems – oranges! Whether applying 

the fruit topically or eating it, oranges 

help with antioxidants (vitamin C), pigmentation, 

anti-ageing, acne and dull skin. 

Oranges are even an excellent conditioner. 


Beauty 

CORNER 

 

The cold, dry air and decreased sunlight all 

contribute to worsening psoriasis. Keep warm 

and moist with humidifi ers and moisturisers 

to keep the condition under control. 

 

If you notice that your skin has changed in any 

way with the change of season, be sure to 

discuss this with your skin care practitioner. 

We often have to tweak doses or change the 

frequency of certain products and see what 

needs to be added or removed from your 

regular routine. 

 

Also known as vitamin A; many people apply 

retinoids topically to encourage skin turnover 

and keep the skin healthy and smooth. Please 

contact your skin care practitioner for instructions 

on how to change your routine in winter 

as retinoids could leave you feeling drier and 

more sensitive. 

 

Sensitive skin always gets worse in winter. In 

my practice I have often witnessed how hydrating 

with a lipid-based moisturiser with anti-infl 

ammatory properties often completely 

cures sensitive skin. 

 

Change of season is always a good time to 

detox. We build up so many toxins throughout 

the year, which all contribute to dull skin, 

puffy dark eyes, acne, pigmentation and many 

other ailments. Detoxing twice a year is the 

least we can do to give our livers a break. 

 

Many people don’t realise that most UV rays 

travel right through clouds and cause the 

same damage they would do in summer. 

Don’t neglect a daily sunscreen in winter! 

 

Every vitamin has some benefi t for skin 

changes of winter. Be sure to be on a good, 

naturally- sourced, comprehensive multivitamin 

throughout the year. 

 

The best way to beat dehydration is to drink 

pure water! Natural spring water is best but 

bottled water will do if that isn’t accessible. 

The recommendation is still eight glasses 

a day of pure water, and no, coffee doesn’t 

count! 

 

The stellar summer exercise routine often 

takes a knock as the temperature plummets, 

but did you know that your skin suffers 

from too little exercise too? Increased 

circulation and oxygen delivery to cells ensures 

cell detoxifi cation and a healthy glow, 

and by reducing stress hormones, many infl 

ammatory skin conditions can be treated 

with exercise. 

 

Yoga is a great way to exercise indoors in winter 

and has so many benefi ts for skin. Specifi 

c poses assist with increased circulation 

to the face, promoting healing and collagen 

synthesis. Yoga also helps to detox the entire 

body and, don’t forget, being toned helps us 

look good too! 

 

Acne can defi nitely worsen during winter 

because, as discussed, skin is drier and less 

able to act as a defence against bad bugs. 

People often think that moisturisers worsen 

acne but in winter they are immensely helpful 

in treating acne and preventing scarring. 


living 

Youth in 

permaculture 

is here 

– you can join! 

‘Get more out of life by using less’: This is the essence of 

permaculture – an ecologically sound way of living that can be 

applied to households, gardens, communities and businesses. It 

is created by cooperating with nature and caring for the earth 

and its people. Today’s youth are embracing this concept and 

spreading the word. 

Over the last few years a group of 

youths and young adults have been 

busy practising permaculture on Mallorca, the 

largest of Spain’s Balearic Islands. They have 

planted and harvested forest gardens, built 

pallet structures, designed demonstration 

sites and raised funds through work exchange. 

The group are using Permacultura Mediterranea’s 

(permamed.org) Permaculture Pathway 

Program to skill-up, employing what permaculture 

teacher and author, Rosemary Morrow, 

refers to as ‘the freedom and responsibility 

offered through self-directed non-formal 

education.’ 

TONY ROLLINSON 

tony@permaculture.co.uk 

www.permaculture.co.uk 

Tony writes for Permaculture 

Magazine (www. 

permaculture.co.uk) and 

Permanent Publications 

(http://permanentpublications.co.uk), 

spreading 

the word about permaculture 

(Earth Care, People 

Care, Fair Shares). They 

operate out of the 55-acre 

The Sustainability Centre 

(http://www.sustainability-centre.org) 

and the 

magazine is celebrating its 

25th anniversary this year. 

Members of the group used crowdfunding 

to pay for their Permaculture Design Courses 

(PDCs) and teacher training, and they’ve gone 

on to teach workshops in their local schools. 

They have interviewed their own mentors and 

are documenting all of their design and work 

in a portfolio. 

INTERNATIONAL YOUTH PERMACULTURE 

NETWORK 

The youths have also made a little money 

and have ensured that they are all having 

fun too. While doing all of this they have 

identifi ed the importance of including youth 

in the permaculture movement and now 

wish to build an international network to facilitate 

this. 

The network hopes to offer: opportunities for 

eager young people to learn permaculture 

skills through experience, access to mentors 

interested in supporting young people, and 

a community that recognises the value of including 

youth. 

THE IMPORTANCE OF MENTORING 

Having access to resources and mentors can 

play a key role in empowering youths. One 

of the network’s participants, Elias Robson, 

points out: ‘Fortunately on Mallorca, we’ve 

had access to many great local and visiting 

mentors who have encouraged our participation 

in their workshops, including: Rosemary 

Morrow, Alfred Decker, Robina McCurdy, 

Robin Clayfi eld, Satish Kumar, Rob Hopkins, 



living 

Darren Doherty and more. Locally Julio Cantos 

of PermaMed, Miquel Ramis of Artifex Balear 

and the Escola Kumar (a project inspired by 

Satish Kumar) have all provided experiential 

permaculture learning opportunities and have 

encouraged us to create our own projects 

and learning pathways. Each one of them has 

been an inspiration.’ 

YOUTH TO YOUTH INSPIRATION 

Again, taking inspiration from Rosemary Morrow, 

whose teachings underscore the value of empowering 

young people, not only with the experience 

of working at sites, but also through teaching 

their own peers, the youths in Mallorca, invited by 

their local mentors, have thus begun going into 

local schools and assisting teachers in introducing 

permaculture into public secondary schools. 

However, many youths don’t know about the 

opportunities permaculture offers and it is this 

that the group wishes to address in order to 

engage other youths. 

During the 2016 European Permaculture Convergence 

in Bolsena, Italy, several young participants 

noticed the near absence of other 

youths at the event. They discussed the importance 

of including youths in the permaculture 

movement with members of the Children in 

Permaculture (CiP) project. These discussions 

inspired a new project to build an international 

network engaging youths in permaculture. 

ENSURING VISION AND MISSION 

The formative group – Rakesh Rootsman Rak 

(CiP), Lusi Alders-lowe (Permaculture Association), 

Mandy Merklein, Elias Robson (age 15), 

and Victor Pla (age 21) (all PermaMed.org/ 

Escola Kumar) and Anna Gurney (Boodaville) 

– have created an initial vision and mission for 

the group, and have sent out a survey to attract 

people to form a core partnership. 

‘Permaculture, originally “Permanent Agriculture”, 

is often viewed as a set of gardening 

techniques, but it has in fact developed 

into a whole design philosophy, and for 

somepeopleaphilosophyforlife.Itscentral 

theme is the creation of human systems 

whichprovideforhumanneeds,butusing 

many natural elements and drawing inspiration 

from natural ecosystems. Its goals 

and priorities coincide with what many 

people see as the core requirements for 

sustainability.’ Emma Chapman 

‘We are impressed with how much interest 

the initiative has attracted. We plan to meet in 

spring 2017 to form the core group, learn how 

to use sociocracy as a governance tool, and cocreate 

the project’s design.’ 

Youths will be a growing part of the decisionmaking 

team, providing a vital voice throughout 

the project. Ideally this will become a youth-run 

programme, designed by young people, with 

mentors acting in an advisory capacity. 

If you would like to become part of the Youth in 

Permaculture movement and support this effort 

you can begin by contacting the initial team at: 

www.yip.childreninpermaculture.com 

CONCLUSION 

This is a great opportunity to open doors and 

include more young people in the permaculture 

movement. As Robina McCurdy told the youths 

in Mallorca, ‘Youths are the future. Take the tools 

and knowledge and power and go for it . . . make 

a difference for yourselves and the world.’ 

Source 

This article fi rst appeared in the Summer 2017 

(Issue 92) edition of Permaculture Magazine 

(https://www.permaculture.co.uk/), an awardwinning, 

authoritative publication that educates 

and informs on the importance of sustainable 

living. 

For further details, contact Tony Rollinson: tony@ 

permaculture.co.uk 

To subscribe: https://www.permaculture.co.uk/ 

subscribe 



THERAPIES 

90 ART & HEALTH 

92 PREGNANCY YOGA – for healthy mothers and babies

therapies 

ART 

HEALTH 

For thousands of years, people have searched 

for the meaning and beauty of life in music, 

painting, poetry and other arts. Now scientists 

are finding that the arts can benefit both your 

mental and physical health. 

Visiting a gallery is not simply about experiencing those 

things that make us feel better. It helps people to work 

through their emotions, and leads to an enhanced sense of wellbeing. 

This means it helps us to develop emotional resilience. Art 

is everyday therapy for the soul. 

BENEFITS OF VISITING AN ART GALLERY 

A study showed that, on average, students who visited an art 

museum performed 9% of a standard deviation higher in 

their ability to reason critically. These included the students’ 

observations, interpretations, evaluations, associations, instances 

of problem fi ndings, comparisons and instances of 

fl exible thinking. 1 

Art is communication and therapy. Art makes us more human, it 

helps us to communicate in a different, personal language. The 

stimulus of the creative mind allows people to positively isolate 

from reality, which provides a mental rest that lowers stress and 

generates relaxation and happiness. This helps for aggression 

and nervousness. 

Measurement of the steroid stress hormone cortisol is increasingly 

employed as an objective biomarker of stress. It takes about 

15 minutes for a stressor to elicit increased cortisol secretion. 

Research has explored the impact of positive experiences within 

a naturalistic setting on cortisol levels. Visiting an art gallery for a 

brief lunchtime visit substantially influences both the subjective 

experience of stress, as well as levels of the stress hormone cortisol. 

It is well known that males are more responsive to stressful 

events, and those that entered the gallery with high levels of 

cortisol had a more signifi cant drop in cortisol and stress. 


THE BRAIN AND ART 

Descriptive reviews of studies to date have indicated 

that aesthetic experience in response to viewing artworks 

is indeed a function of a distributed set of brain 

areas, each of which is hypothesised to underlie a different 

component process modulated by task demands. 

It is almost universally assumed that a primary objective 

of art is to evoke affective responses in the viewer. 

This includes activating the nucleus accumbens, a key 

brain region mediating a variety of behaviours. An aesthetic 

experience associated with exposure to works of 

art can improve perceptual, cognitive and emotional 

processes of the brain. 2 

People underwent brain scans while being shown a 

series of 30 paintings by some of the world’s greatest 

artists. The artworks they considered most beautiful 

increased the blood fl ow in a certain part of the brain 

by as much as 10%. What was found is that when you 

look at art – whether it is a landscape, a still life, an 

abstract or a portrait – there is strong activity in the part 

of the brain related to pleasure. 

PAINTING AND HEALTH 

People who immerse themselves for several hours 

painting or creating something enter a purer area, a 

very strong state of concentration. They abstract themselves 

from their surroundings. Physical pains fade 

away. Painting also benefi ts mental health. It not only 

distracts us from our problems, but it helps us to transform 

anguish into something pleasant – this is useful 

in times of emotional imbalance. Adults who learn to 

paint overcome the fear to confront themselves and 

learn to persevere and are encouraged to create something 

that belongs only to them – a personal project, 

unique and enormously satisfying. When the emotions 

fl ow while painting, it creates harmony between the 

heart and mind – which leads us to experience happiness, 

love, empathy and peace. Painting is a tool that 

in the long run benefi ts our emotional, energetic and 

spiritual well-being. 

PAINTING AND HEALTH/TRAUMA 

When traumatic memories are stored in the brain, 

they’re not stored as words, but as images. Art therapy 

is uniquely suited to access these memories. After 

the image has been drawn, you can then progress to 

forming words to describe them. This externalises the 

trauma – moves it out of isolation, onto the page and 

into a positive exchange. This is an active involvement 

in your own healing. 

VIEW ART IN A GALLERY NOT ON THE INTERNET 

Art must be experienced to truly appreciate a sense of 

its magnitude. Viewing artwork on the Internet is like 

walking by a gallery on a rainy night and wiping the 

fog from the window to get a peek. You think you can 

see the art, but there is a barrier obscuring your vision 

– distance from the actual art work can distract your 

perception. There is a big difference between being 

the most connected person and being the best connected 

person. The same with being at an art gallery, 

like meeting a friend in person. 

As Picasso said, ‘Art washes from the soul the dust of 

everyday life.’ Both viewing and creating art has a positive 

effect on health and well-being. 

ARTS AND CREATIVITY WITH AGEING 

Why should a sense of control have a positive effect on 

health with ageing? Because the mind infl uences the 

body. The field of behavioural neuroscience has revolutionised 

the way we understand the brain’s ability to 

adapt and keep itself vital. This is referred to as brain 

plasticity. This work has changed our understanding 

of what we ourselves can do to keep our brains and 

minds healthy through creatively challenging ourselves 

in a sustained manner. This means our brain plasticity 

improves, so when you are doing art, your brain is running 

at full speed. 

CONCLUSION 

Enjoying great art is not just uplifting for the soul, but 

benefi cial to health. Art experiences can help improve 

health and well-being and can result in benefi ts that 

range from the physiological to the emotional. Close 

encounters with art can offer a time-out from the pressure 

of modern living by providing a space within which 

to refl ect. Art enables us to learn, connect, take notice 

and delight in the world around us. It helps us to see 

things from a different perspective. At its best it can 

remind us that life is curious and joyful. 

References 

1. Bowen DH, Greene JP, et al. 

Learning to think critically. 

Educational Researcher. 

2014;Vol 43(1):37-44. 

2. Leder H, Belke B, et al. 

A model of aesthetic 

appreciation and aesthetic 

judgement. British 

Journal of Psychology. 

2004;95:489-508. 

DR FRANCES LE 

ROUX, BSC, MSC, PHD. 

adagio.frances@absamail. 

co.za 

www.fhleroux.co.za 

She is a registered physiotherapist 

in Fish Hoek, 

Cape Town, South Africa. 

She has a special interest 

in music/medicine based 

on her research regarding 

music and pain, immune 

systems and spiritual wellbeing. 

She is a member 

of the International Music 

in Medicine Association 

and is on the International 

Editorial Board of Music 

and Medicine Interdisciplinary 

Journal. Her books 

Music is Healing and 

recently published Music 

and Babies are available 

from: adagio.frances@ 

absamail.co.za 


y 

mothers and babies 

Today motherhood is more complex than ever, with women 

attempting to juggle children, career, relationships and their own 

health, often even without the support of family or community. 

Yoga, however, can restore peace of mind and keep the body 

supple and toned, ready to welcome that important new little 

being into the world. 

SHARNI QUINN 

www.followthesun.co.za 

Instagram: @sunshine_ 

yoga_angel 

sharni@followthesun.co.za 

As founder of Follow the 

Sun, a yogi, life coach, 

speaker, writer, and a lover 

of wooded Chardonnay, 

Sharni’s passion is to 

inspire balance, health, 

wholeness and happiness 

in others in a light-hearted, 

yetprofoundway.Sharni 

focuses on personal transformation 

and inspires 

otherstolivearadiantlife 

through her ‘Create your 

own Sunshine’ Program 

incorporating yoga, food, 

life coaching and travel. 

With the go-go-go attitude of modernday 

women and our busy lifestyles, it 

makes it extremely difficult for mothers-to-be 

totaketimeofftorest,enjoyandfocuson 

thepregnancy.Oneofthebestwaystoease 

mood swings, fatigue, painful leg cramps, 

and breathing problems, aid a smoother and 

easier labour delivery, assist with post-natal 

recovery,aswellastocreatealittlepeace 

and space while you are pregnant, is pregnancy 

yoga. 

In general, Hatha yoga teaches us to reconnect 

to our body and calm the body and 

mind with emotional stress relief. So, by 

practising yoga when pregnant you will get 

allthesebenefitsaswellaslearnhowtouse 

your breathing during labour, connect with 

your baby growing within, and release happy 

hormones and endorphins to keep you energetic 

and positive. The aim of pregnancy 

yoga is to help the mother bring the baby 

into the world with minimum hassle and no 

health complications. 

YOGA TIPS FOR EACH TRIMESTER 

First trimester 

Ifyouarenewtoyoga,itisadvisablenotto 

startyouryogajourneyinthefirsttrimester 

ofyourpregnancy.Giveyourbodyachance 

to re-adjust before you start anything new. 

Utmost caution is paramount during this 

time. 

Ifyouarearegularyogi,beawareandaccept 

that your practice will be very different, so 

makeallowancestomodifyalongtheway. 


Yoga 

CORNER 

Second trimester 

Strong core work and deep twists are not advisable 

during pregnancy, so stick to gentle twists and focus 

on twisting from the middle and upper back rather 

than from your abdomen. 

Move slowly and carefully as your joints are beginning 

to loosen up. You are at more risk now for 

strains, pulls and other injuries because of the pregnancy 

hormone relaxin. 

Accept that your balance will be off due to your centre 

of gravity changing. 

Don’t push yourself or overextend yourself. Remember 

that you are doing yoga for its positive benefi ts 

and the calming effect that it has for you and your 

baby – you are not using your yoga for a workout. 

Avoid Hot Yoga classes when pregnant. 

Third trimester 

You will notice huge changes in your body, so coming 

to a place of acceptance and focusing on taking it 

easy for your sake and your baby is very important. 

Adapt and modify your practice accordingly and use a 

block, straps and props where necessary. 

Don’t hold postures for a long time and listen carefully 

to your body. If you feel any discomfort then stop. 

Yoga postures that are 

safe during pregnancy 

(Look online for examples): 

Butterfly pose 

Cat-Cow pose 

Warrior pose 

Squatting 

Child’s pose 

Side-lyingposition–thisisagoodalternativeto 

Savasana and is a great resting pose at the end of the 

class. 

Avoid these postures: 

Headstands 

Handstands 

Intense backbends such as Camel 

Savasana – lying on your back at the end of class. 


Yoga 

CORNER 

YOGA AFTER CHILDBIRTH 

Doing yoga after childbirth can be a great 

bonding exercise for mother and baby. It is 

relaxing, eases indigestion or wind for the 

baby, and tones your body after childbirth. 

It rebalances and grounds you and aids recovery. 

Kimberley Johnson, yoga teacher, women’s 

care advocate, mother, doula and author 

of The Fourth Trimester writes about holistic, 

practical tools to help support women 

through post-partum healing on the physical, 

emotional, relational and spiritual levels. 

POST-PARTUM NEEDS 

Kimberley suggests that all around the world 

there are fi ve universal post-partum needs for 

a new mother: 

1. Rest – it is imperative that a woman rests 

for 30 to 45 days after she has a baby, 

even if delivery was smooth or easy, and 

especially if it wasn't. A new mom needs to 

be in her home environment, being taken 

care of, being relieved of the worries of 

daily chores with as much help as possible. 

2. Eating mineral-rich food 

During birth a lot of blood and life force is 

lost and so eating mineral-rich foods that 

are easily digestible aids recovery. 

3. Wise women and companionship 

It is important to have someone around that 

you can talk to about what you are going 

through. This is not the time to be alone. 

4. Loving touch 

In India ladies that have just been through 

childbirth receive daily oil massage and 

herb treatments. Anything the new baby is 

getting the post-partum mom also needs 

to receive. 

5. Contact with nature. 

Kimberley also says that she sees women 

in her offi ce all the time with back pain, prolapsed 

organs and various other traumas 

caused by not taking a break and from not 

taking it easy when they are pregnant as well 

as just after childbirth. She suggests not being 

Superwoman when you are pregnant and 

even to take four or fi ve months off from all 

exercise, including physical yoga asanas. She 

suggests perhaps exploring the other aspects 

of yoga and practising meditation and pranayama 

(breathing exercises) or going to an expert 

in prenatal yoga. This is so that you can 

develop the yin space in pregnancy so that 

when you need the yang space for delivery 

it is accessible to you. Seeing your pregnancy 

as a space of refl ection and a ‘being’ space 

rather than ‘doing’ time is an important distinction 

to make. 

SEE THE EXPERTS 

Pregnancy yoga has many benefi ts; however, 

it isn't just about yoga – it’s about doing it 

under expert supervision and a favourable 

environment. 

In my opinion, rather go and see the experts 

and practise yoga with teachers who specifi - 

cally focus on pre- and post-natal yoga classes. 

They will then work specifi cally to help 

new moms to feel fulfi lled and supported as 

well as giving you the occasional glimpse of 

an inner calmness and an outer glow in the 

midstofyourbusylives. 

CONTACTS FOR PREGNANCY 

YOGA TEACHERS AND STUDIOS ARE: 

Cape Town: 

Bloom Yoga – Harriet Came 

www.bloomyoga.co.za 

Email: harriet@bloomyoga.co.za 

Call: 078 1075 070 

Sunshine health – Gayle Friedman 

www.sunshinecolouracademy.com/Yoga.html 

Call: 082 958 4801 

Johannesburg: 

YogaMama 

www.yogamama.co.za 

Email: janaki@yogamama.co.za 

Call: (011) 100 4849 

ISHTA Studio of Yoga & Health 

www.yoga-sa.com 

Email: info@yoga-sa.com 

Call: (011) 887 2027 


Mind 

body & soul 

96 BAD & GOOD

& soul 

Divine is the 

 

with perfection, order, and 

 

 

effort with gratitude for our 

 

Divine action. 


Bad & 

good 

‘Bad’ and ‘good’ are measure marks on the same ruler. A stone rolling down 

ahillwillcontinuedownward.Acloudrisingupwardwillcontinueup.Is 

the one good and the other bad? Thoughts moving away from Divine order are 

increasingly chaotic over time and distance, introducing elements of disorder to our 

lives. Thoughts moving toward Love enjoy stability and calm, as one nears the centre 

of Being. A hurricane is turbulent at its rim, while peaceful in its eye. Both conditions 

existsimultaneously.Wechoosethedirectionwetravel,inoroutofthestorm. 

Our perceptions of ‘good’ and ‘bad’ are arbitrary. Illusion often leads us to believe 

thatwecanplantcornandexpectwheat,butitisnotso.Goodandbadaredistorted 

interpretations of what is, in Life. Divinity is the seed of Truth, filled with perfection, 

order, and Love, planted by Soul, and nourished by conscious effort with gratitude 

for our Creator, resulting in Divine action. An Olympic athlete trains body, mind, and 

spirit for a lifetime, in quest of a single victorious moment. Inspired thought and wise 

actionguideustothecentre,thewinner’scircle.Badandgoodarebutthenecessary 

training steps along the journey. 

Source 

Demartini JF. The Wisdom of the Oracle. 1st Books Library TM ; 2001. 

DR JOHN DEMARTINI, 

BSC, DC. 

www.drdemartini.com 

info@DrDemartini.co.za 

Heisaleadinginspirational 

speaker, authority on 

human behaviour, teacher 

andauthor.Hisknowledge 

and experience are a 

culminationof35years 

of research and study of 

more than 28 000 texts 

in over 200 disciplines 

ranging from psychology, 

philosophy, metaphysics 

and theology to neurology 

and physiology. 


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