Elderberry

Elderberry
Has anti-inflammatory properties to soothe coughs, sore throats and bronchial infections and to make catarrh and sinus conditions looser and more productive. Elderberry has powerful antiviral properties that combat various flu strains and which been shown to shorten the duration of flu attacks.
Do not eat unripe berries, which may cause vomiting and diarrhoea.

Evening primrose

Evening primrose
The oil is rich in gamma-linolenic acid essential fatty acid that can’t be made in the body but which is essential for growth and bone health and to regulate metabolism. Evening primrose is often recommended for the symptoms of premenstrual syndrome (sore breasts, irritability and bloating) and menopause. It has been shown to help with the itchiness, scaling and inflammation of eczema, to lower blood pressure slightly and to soothe ulcerative colitis.

Cranberry

Cranberry
Used for treating cystitis and other urinary track infections. But make sure you see your GP it is cystitis and nothing serious.

Cherry

Cherry
Contain vitamins A,B and C, plus minerals calcium and magnesium, which is good for general immune system booster. Cherries have known to lower uric acid level and have long been used in the treatment and prevention of gout and arthritis, but no scientific proof to support its use. Cherry stalk are anti-inflammatory and when taken as a tincture or tea can soothe dry, irritating coughs. In large quantities, cherries are both diuretic and laxative – just don’t eat too much.

Chaste berry

Chaste berry
The berries are highly regarded as one of the best natural hormone regulators for women. It contains lots of essential compounds that seem to raise level of the hormone progesterone during the second half of the menstrual cycle. The berries benefits a wide range of disorders, relieving PMS and cyclical breast pain, helping with irregular bleeding, and menopausal symptoms, and diminishing hormone related acne. A study have shown that it doubles the chances for infertile women to get pregnant ( from 10% to 21%).
Guys, stay away from this berry, because it has the opposite for men, will reduce sexual desire.

Blackcurrant

Blackcurrant
Used for: blackcurrant is rich in gammalinolenic acid, its used to treat long-lasting inflammatory skin conditions like eczema, as well as PMS, breast pains, mild hypertension and rheumatic disorders. The berries themselves are also antiviral, protecting against flu.

Borage Seeds

Borage Seeds
Used for treating inflammatory and rheumatic conditions, to treating depression, as a diuretic and to promote sweating in fevers. The seeds is cultivated to make into oil, which is known as starflower oil or borage seed oil. This oil is rich in gamma-linolenic acid, greater then evening primrose oil or blackcurrant oil. GLA is an omega-6 fatty acid used to treat dermatitis, arthritis, eczema, mastalgia, PMS, as well as the pain, tingling and numbness that can occur in diabetes.
Star flower oil can also reduce joint swelling, tenderness and pain in rheumatoid arthritis, and improve the condition and function of skin. You will need to take large regular doses of the oil (1-2g of GLA, or 3-12 capsules a day, for at least 6 months.

Bilberry

Bilberry
Used for: help prevent cataracts and lesson glaucoma because it contains active ingredients such as antioxidants and free-radicals scavengers called anthocyanosides, which are also anti-inflammatory and anti-ageing. It also help people with vascular problems such as varicose veins and piles, as well as extremely painful periods and water retention.

Aniseed

Aniseed
Used for: digestive aid, help to soothe dyspepsia, colic, bloating and wind, and control nausea and vomiting. It also said to increase libido, it has mild oestrogenic properties, and some cultures believe giving it to breasts feeding mothers, increased milk production.

Holiday foods at home

Exotic fruits and vegetables are now common in supermarkets; they're delicious and are great for adding variety to
your diet. Try these...

● Don't pass up a papaya as they are bursting with vitamin C.

● Swap your baked potato for a baked sweet potato - they're just full of antioxidants.

● How about globe artichokes? Those impossible looking vegetables are worth-including if your cholesterol's on
the high side. They are rich in cynarine, a substance that seems to help reduce cholesterol levels. Steam, boil with
lemon juice or microwave and serve with French dressing.

● Many supermarkets now stock a whole range of squashes. They're packed with betacarotene and taste great
roasted or made into a delicious risotto. Yams can be used instead of rice and are great boiled, mashed or baked.

● Bilberries are rich in anthocyanins, which are strongly antioxidant. They help strengthen veins, improve circulation
and vascular eye disease. Add them to fruit salads and puddings.

Kiss goodbye

Kiss goodbye to "garlic breath" by chewing fresh or dried parsley leaves. They're good, too, for refreshing the mouth.

cod liver oil

For the 20 million people in the UK who have arthritis or rheumatism, cod liver oil has become a staple because it helps to ease joint stiffness. But this isn't its only quality. People who take it also need a much lower dosage of the Non-Steroidal Anti-inflammatory Drugs that they are usually prescribed, which can cause osteoporosis and lowered immunity.

The No More Thrush Plan

Over 70 per cent of women suffer from thrush at some point in their life and, for some, it can be a recurrent problem. There are anti-fungal remedies available, such as Canesten and Nystatin, but here's our self help plan:

● Take live Lactobacillus acidophilus tablets, which supplement the "friendly" bacteria in the vagina; or eat live ("Bio") yoghurt three times daily during an attack.

● Eat plenty of fresh garlic, a natural antiseptic, or take garlic supplements.

● Try inserting plain live yoghurt into your vagina with your fingers.

● Avoid antibiotics, unless it's absolutely necessary.

● No more long, hot baths; take showers and short warm baths and avoid bath oils.

● Avoid close-fitting trousers and go knickerless when possible. Wear stockings instead of tights.

● Avoid swimming in chlorinated water. Seek out ozone treated pools and shower thoroughly after swimming.

● Don't use tampons.

● Use non-biological washing powder.

● Beware - the Pill and pregnancy can be triggers.

● Certain foods, such as sugar and yeast - in bread, Marmite, alcohol, mushrooms and most cheeses - can encourage thrush, so cut down on your intake.

● Vitamins B2, B5, B6, B12, C, E, folic acid and selenium supplements may bolster your immune system, and only buy vitamins that are yeast-free.

Did you know...

that skin infestations such as pubic lice, scabies and ringworm are not only caught through sexual contact but can be transmitted on towels and bed linen? Pubic lice or crabs can survive up to 24 hours away from human skin. Scabies and ringworm can also be caught from inanimate objects, according to Sister Lesley Hunter at St John's Dermatology Centre, St Thomas' Hospital, London: "Ringworm is easily caught in damp, wet places, such as swimming pools and changing rooms, and scabies, although it is mostly transmitted through skin-to-skin contact, can be caught from bedding and clothing." She advises against sharing brushes, combs and towels, too. Prompt treatment is essential, so go to your GP if you suspect that you're infected.

KNOW YOURSELF

Give yourself a talking to....Most of us listen to a relentless stream of self criticism and negative thoughts going on inside our head. When we hear it often enough, we begin to believe it. You can replace these automatic negative thoughts with positive ones which set you up for success, for instance..

Stand up for yourselfThis doesn't mean being aggressive, stroppy or rude, it's just expressing feelings, needs and wants simply, clearly and confidently. Why do most of us find it so hard to say what we think or want? 'It's because we think it's selfish, or we're afraid to say no,' says consultant psychologist Trevor Powell. One way of being assertive is to use 'I' statements to express yourself such as 'I feel really angry when you...', and then to say clearly what you'd like the other person to do or change.

Take small risksMost of us feel safe when we're on familiar ground, with friends we know and things we've done before. Psychologists call this our comfort zone'. We don't usually like stepping outside it because we feel we wouldn't be able to cope with the anxiety But taking a small 'risk' every day, even if it makes you feel uncomfortable, is one of the best ways to boost confidence. Learn to cope with more. not less.

Be selfish'The word selfish has negative associations for most people,' says Trevor Powell. 'Many of us feel caring for ourselves is somehow self indulgent or wrong.' Not true. Making time for yourself, giving yourself time to relax, allowing yourself treats and rewards without feeling guilty about it, will all make you feel good about yourself - after all you're worth it.

Act as if...
Confidence is partly a question of practice. You may feel like jelly inside, but if you act as if you are confident - speak as a confident person would, adopt the body language, think the thoughts, carry out the actions and look the part then your real inner confidence will grow as a result.

12 steps to positive thinking Certain ways of thinking and acting can lead to positive mental health, says consultant psychologist Trevor Powell. These life skills will help you stay positive and cope with stress.

1] Take responsibility for your life, If you don't you'll always blame others or circumstances for our own dissatisfaction.

2] Be flexible, Change what you can and also learn to adjust to what you can't.

3] Accept reality as a mixture of good and bad, Accept the of unfairness and that things aren't always black or white.

4] savour the moment,Seek out laughter, fun, change.

5] learn to live frustration, it's a part of life and important for any personal progress.

6] express both your positive and your negative feelings, be open and assertive about your emotions.

7] work towards goals, have both short and long-term goals in life, they give your life direction and meaning.

8] think creatively, Work out your own solutions, rather than accept what you are told.

9] manage your time to create a balance, Learn to balance work and leisure; family and friends; being serious and having fun,

10] develop hobbies and interests, Experiment until you find one that is absorbing, meaning ful and fulfilling.

11] develop relationships, value friendships and show commitment.

12] accept and care for yourself, like yourself; focus on positive things about yourself that you like.

Smart Snacking

Are your snacks nutritious pit stops or nutritional black holes of high fat? Learning how to snack smartly can not only improve your nutritional status, but help boost you up, calm you down, aid digestion and even combat cystitis and raised blood pressure.

COTTAGE CHEESEIt's not only a great snack food because it's low-calorie; it's also rich in the protein building block tryptophan, which is converted in the body into the mood enhancing chemical serotonin.

CRANBERRY JUICECranberries can help prevent and treat urinary tract infections, like cystitis. The equivalent of a glass a day of cranberry juice can help guard against infections, even in regular sufferers.

SOYA MILK YOGHURTProducts made from soya beans contain iso flavones, which appear to mimic oestrogen in our bodies. These reduce the effect of our own oestrogens, which seems to help relieve some symptoms of the menopause. Soya products also contain genistein, a compound which may repress growth of malignant cells of the breast and colon.

FORTIFIED CEREALSWith 23-30% of all women in the UK having absolutely no iron stores (we should have 50Orng stored away), breakfast cereals fortified with iron, such as All Bran, make excellent mid afternoon or evening snacks. One bowl of All Bran supplies 3.6mg of iron - that's a quarter of your day's requirement. Pour over some milk and you'll boost your calcium intake, too.

SEEDS AND NUTSIf you're out and about, it's easy to grab a small bag of sunflower seeds, nuts and raisins or even a sesame seed-based bar. All are bursting with essential fatty acids which are vital for the integrity of every cell wall throughout our entire body. Without sufficient essential fatty acids, cell walls become leaky. As far as our skin is concerned, this means dehydration which causes dry and flaky patches.

GUACAMOLE
WITH CELERYThe avocado in guacamole is rich in vitamin E, the tomatoes contain lycopene, and the onions and garlic are rich in immune boosting sulphur compounds, including allicin. Guacamole can be served with celery sticks - the allicin in the garlic and the phthalides in the celery are both good for helping to reduce blood pressure.

Bad Breath

5 things you didn’t know about
bad breath
1 Up to 38 million people in the UK -38 per cent of us-will suffer bad breath at some time.
2 Most of us aren't aware we have a problem because, contrary to popular belief, you can't tell by simply breathing into your hand. Running your finger over your teeth and then sniffing it is a much better way to check.
3 Unpleasant smelling breath is caused by sulphur compounds released by bacteria which build up on your tongue.When you clean your teeth, brush your tongue too, or buy a tongue cleaner from your chemist.
4 PMS can give you bad breath. Hormonal changes in the week before your period can affect the level of sulphur compounds in your mouth. Dehydration through illness. not drinking enough or dieting can also be to blame.
5 Mouthwash won't solve the problem, but will just disguise it. Even brushing your teeth will only remove the smell for a while. One cause of bad breath is lack saliva, so chewing gum can help, but persistent bad breath means vou could have an infection and need to see a dentist.

Good sleeping patterns

The amount of sleep we all need varies a lot.-Some of us need at least ten hours, while others still feel good on six or four. The key to this is the quality of our sleeping pattern, which consists of both deep and dreaming sleep. In deep sleep, growth hormones speed up the replacement of old cells - which is partly why we feel refreshed when we wake up. In dreaming sleep, extra blood flows to nerve cells in the brain, which keeps it active. Relaxation is the way to get better sleep - before you switch off your bedside light, try the following tips:

0 Have a warm, soothing bath.
0 Don't go to bed hungry. A rumbling tummy will keep you wide awake.
0 Don't drink coffee or tea after 6 p.m. Have a cup of herbal tea instead camomile is best because it's calming.