Healthy Ageing

In their book The 10 Secrets of Healthy Ageing, Patrick Holford and Jerome Burne, claim that the five a day for many older people is not five portions of fruit and vegetables but of prescription drugs. They claim that 50 per cent of people over 65 are now getting five drugs a day (source: BBC, Older People on Drug Cocktail), which could become 10 by the time they are 75.

‘Long ago as teenagers some of us flaunted our use of illicit drugs as a badge of rebellion and cheerfully ignored the harm they could do. Now we are encouraged to take drugs – to bring down the likes of cholesterol and blood pressure in far greater quantities than even whenever we did as youngsters.’ Their message is ‘just say no’ to drugs unless it is absolutely necessary.

There is plenty of information in this book to enable you to try to remain drug free, look after your whole body and live a fulfilling drug-free future. Their premise is that you can’t cheat death but you can avoid ill health. You can live to a good age without pain and suffering, not taking numerous medicines or be left neglected in hospitals or homes.


While drugs are life savers in many cases as people get old they are encouraged to take more and more. However, it’s a vicious circle – one drug causes side-effects and the patient is given another one to counteract them. Aspirin is a case in point – while doctors still recommend it to thin the blood and prevent strokes and heart disease, it can cause gastro-intestinal bleeding. In fact the British Heart Foundation dropped its recommendation to take them because of the research which demonstrated the dangers.

The authors recommend a number of key supplements for anti-ageing including Vitamin A, C, E, D, B12, B6 and folic acid, zinc and magnesium. They particularly suggest that probiotics for older people encourage a healthy digestive system, which in turn promotes a healthy immune system, and Omega 3s for joint mobility, memory and mood booster and a healthy heart.

The 10 Secrets of Healthy Ageing, Patrick Holford and Jerome Burne.

Read Are you stressed? and Stress – are you making it worse?


Live long, stay young and be healthy

Up to five million people are stressed by work and as many as 9.8 million working days were lost due to stress in the year 2009/10, according to a Health and Safety Executive survey. While most of this stress is described as work-related, in reality there are often many other contributing factors.

Stress is a fact of life so it’s impossible to avoid it. The only answer is to find ways of coping with it better, but it’s easier to start to build up our strength and ability to cope when we’re having a good time. Once everything appears to have gone wrong it’s incredibly difficult to be positive and try something new.

Experts agree that there are various ways of relieving stress:

  • Leading a sociable life and having good friends;
  • Having at least one person to confide in;
  • Plenty of exercise and time outdoors;
  • Healthy eating and avoiding junk foods which actually sap the brain;
  • Talking to a counsellor or stress management trainer;
  • Having regular massage;
  • Not overdoing alcohol intake;
  • Relaxation techniques and meditation;
  • Yoga and t’ai chi relax the mind.

Read Frances Ive’s book: Stress – The Essential Guide, £8.99, print or ebook from

Relaxation and Meditation

Twenty minutes of meditation a day is said to be equivalent to a night’s sleep so practising it every day makes you less tired, more full of energy, healthier and improves memory and concentration.

  • It prolongs the body’s anabolic process of cell production, growth and repair and reduces the decaying process.
  • It is believed to reduce blood pressure and it is claimed that if a roomful of people are meditating, anyone who passes by will also experience a slight drop in blood pressure levels!

Transcendental Meditation involves sitting quietly for 10 to 20 minutes with eyes closed and focusing on a mantra – a word in the ancient Sanskrit language – which is endlessly repeated to attempt to get the mind to still.

Some people can do this by just counting one on an in breath and two on the out breath, but most find that it takes some time before thoughts stop interrupting!

According to The Sivananda Book of Meditation, ‘After the age of thirty-five our brain cells die off at a rate of 100,000 a day; meditation reduces this decline, preventing or minimising senility.’

Relaxation Techniques

There are other ways to relax too:

  • Sit down and close your eyes for 10 to 20 minutes every day, and imagine a favourite place by the sea, in the mountains, or wherever, to refresh mind and body
  • Buy one of the many relaxation CDs to talk you into a relaxed state
  • Transcendental Meditation-National Communications Office, 08705 143733
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The Transcendental Meditation-National Communications Office, 08705 143733,

London Meditation Centre,

Inner calm and a perfect body are just two of the claims made for yoga, but in reality you don’t have to be Geri Halliwell or Madonna to benefit. Yoga suits people of all ages and sizes, and if you’re not supple it’s an even better reason to do it.
  • The roots of yoga go back thousands of years in Indian culture;
  • It is integral to the Ayurvedic system of medicine which has a holistic approach rather than a purely medical one;
  • The word yoga means union in Sanskrit, as its aim is to unite mind, body and spirit for health and wellbeing.

In a typical yoga class there are a number of different postures performed while standing, lying and sitting, as well as breathing exercises, meditation and deep relaxation.

Physical postures are designed to tone and strengthen muscles, stretch the body, improve the functioning of all internal organs and the cardiovascular system. They help you to

  • concentrate the mind;
  • sharpen the intellect;
  • attain inner peace;
  • and improve posture and balance.

The amazing popularity of yoga is reflected by the different types now available, the most common of which are Astanga, Iyengar, Sivananda, Hatha, Satyananda, but they are all based on the same concept and have similar far-reaching benefits.

Yoga enthusiasts claim that their body becomes supple and flexible, and that they can cope with stress better. Instead of becoming stiff and finding movement more difficult as they grow older, they feel fit and healthy and more in control of their mobility.

Yoga for Health

Joy Mankoo of the former organisation Yoga for Health which used to run courses and does remedial yoga for those with MS, cancer, ME, arthritis, cancer, breathing problems and Parkinson’s, explains:

Yoga relieves stress and calms the mind, improves muscle tone and posture and exercises the joints. Because of emotional and mental stress many people aren’t breathing well and their diaphragm does not move freely.

‘Stress becomes stuck in the muscles making them tight. In yoga full respiration is restored through both the breathing and stretching exercises. Breathing naturally and fully improves the flow of energy, relieves pressure on the chest and enables more air to be drawn into the lungs. Blood is naturally drawn back to the heart encouraging the circulation of blood and lymph, while slow, calm breathing also has the effect of calming the mind.’

British Wheel of Yoga, 01529 303233,

T’ai chi

Millions of Chinese people have been practising t’ai chi for centuries and they believe that it rejuvenates them and leads to a prolonged life. In the west it has gained in popularity as we struggle to find ways of dealing with our stressful lives.

  • T’ai chi means literally supreme ultimate which indicates the spiritual level which people practising it hope to achieve!
  • Originally a martial art it is frequently practised in a non-aggressive but gentle therapeutic way, as well as a method of self-defence;
  • Both t’ai chi and chi kung – which is similar but aimed specifically at improving health – consist of a series of graceful movements or ‘forms’.

The forms help to relax and calm the mind, body and soul, while gently toning muscles, improving balance and posture, boosting circulation and reducing stress. The slow gentle movements stimulate the body’s energy or chi, massage the meridians – the lines which run through the body in the acupuncture system, and give a complete inner and outer workout.

Linda Chase Broda, teacher of t’ai chi, explains, ‘Traditionally the doctor and the kung fu master in Chinese and other eastern cultures were one and the same and t’ai chi was associated with keeping healthy, energising and repairing the body.

‘The slow rhythmic movements performed in a long sequence allow the body to resonate with its own natural rhythm, heartbeat and breath. The gentle exercises stimulate circulation, but not at a fast pace like aerobics but more at a normal pace as if walking across the street.

Both T’ai chi with its long series of movements and Chi Kung with its shorter movements concentrate the mind, bringing awareness into the functioning and process of the body and begin to promote relaxation and a feeling of wholeness. Movements are not physically strenuous so you can start practising at any age and carry on forever.’

Linda claims that the gentle and graceful movements of T’ai Chi and Chi Kung:

  • Maintain suppleness and mobility of the joints;
  • Help to improve balance and stability which deteriorates with age – particularly helpful in fall prevention;
  • Are very good for concentration and untangling the mind – because you have to focus the mind and remember what comes next.

Linda Chase Broda is Course Director at the Tai Chi and Chi Kung Forum for Health and Special Needs, Manchester

For details of practitioners contact: T’ai Chi UK, 0207 407 4775,

Flower Remedies

There are a whole range of Bach Flower Remedies that help people to deal with difficult emotions, and they can provide a way of coping without the need for antidepressants. There are now plenty more flower essences and remedies from around the world, including Australian Bush Flower remedies to help cope with emotions.

The original flower remedies were developed by Sir Edward Bach to help people cope with a range of emotions. They are homeopathically prepared from plants and flowers and they help to balance negative thoughts and feelings which bring people down.

  • Star of Bethlehem is for times of grief and great unhappiness due to a shock or trauma;
  • Oak is for people who are struggling on in the face of adversity but need to be strong because others depend on them;
  • Sweet Chestnut helps to relieve extreme feelings of distress which seem absolutely unbearable;
  • Elm is for when someone feels that they are doing their best but they don’t feel that they can carry on;
  • Larch is for anyone who lacks confidence and needs a boost.
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Water is essential to life

By the time you’re thirsty you’re already dehydrated, and although we know it’s essential to life how many people drink enough water?

The most essential drink you need to quench your thirst is water. Not tea, not coffee, fizzy drinks, or alcohol, but water.  There are so many health benefits of drinking water it’s hard to imagine why some people aren’t keen. Apart from being essential to life and keeping your body from dehydrating, it keeps you focused, helps your brain to concentrate, moisturises your skin, and flushes out toxins.

A nation of tea drinkers

The traditional British habit of drinking tea is now equalled by the trend towards coffee – apparently 1/3 of our high street shops are eating and drinking outlets, many of them cafes. Tea, coffee and fizzy drinks are diuretics – that means that they drain the body of water, and yet many people are drinking them all day long.

Fortunately there is also a trend towards drinking water and bottled water has had a boom in sales for many years,  but carrying water in plastic bottles can also be a health hazard.  See our Competitions page where you can win One Green Bottle.

So what’s enough water?

According to the Food Standards Agency you should drink between 6 and 8 glasses of water a day (1.2 litres). If it’s hot this could be even more and it’s even more vital to drink water on a warm day.

Dr Emma Derbyshire, PhD. Rnutr. independent scientific advisor to the Natural Hydration Council, comments: ‘Symptoms of over-heating and dehydration include a rise in body temperature, feeling sweaty, dizzy, faint and developing headaches.  Whilst it’s best that we all try to keep cool, children and the elderly are at particular risk of heat stress.  This makes it doubly important that these individuals top up their fluid intakes on hot days.’

Some tips for hydration in warm weather*

1. Drink at regular intervals throughout the day, preferably water.
2. Take water out with you so you have access to it (keep it in the fridge so that it’s cool), especially when you’re travelling in hot weather.
3. Try to remember to drink a glass of water before leaving home in the morning.
4. If you enjoy tea, coffee, fruit juices and squash match each one with a glass of water. In Greece you always get a glass of water with every drink you order.
5. Alcohol is dehydrating and should be balanced with plenty of non-alcoholic fluids, such as water.
6. Children and old people are especially at risk in warm weather so ensure that they have plenty of cold fluids.

*Courtesy of the Natural Hydration Council

Why must it be water?

Water is a macro-nutrient and is the only fluid we need to hydrate when following a healthy lifestyle. Water has plenty of benefits:
• It contains zero sugar.
• It is calorie free and has no preservatives or additives.
• It aids digestion and metabolism.
• Replenishes natural fluids depleted by other diuretic drinks (tea or coffee).
• It is a key part of the body’s cooling system.
Despite offering so many natural health advantages, the average Briton drinks just 200ml of water a day.
What’s wrong with drinking other fluids?
• Tea and coffee contain caffeine and if you add sugar they are high in calories.
• Milk is good for you, but full cream milk contains saturated fats and so adults and older children should drink skimmed or semi-skimmed.
• Fruit juice and smoothies contain fruit which is also good for you, but fruit contains sugar too and is acidic.
• All soft drinks containing sugar increase calorie intake and are bad for teeth.

Alzheimer’s and the nutrition link

Research has now borne out what many nutritionists have been saying for some time – that lifestyle changes could prevent Alzheimer’s disease. There are 820,000 people in the UK with dementia, yet researchers from the University of California have found that a ‘couch potato’  lifestyle with little or no exercise is the biggest culprit.  A healthier diet, more exercise and giving up smoking could actually halve Alzheimer cases.
Smoking, a poor diet, obesity,  high blood pressure and cholesterol  were found to contribute to Alzheimer’s as they cause damage to the blood vessels in  the brain. Blows to the head can also increase the risk of developing the disease later in life.
In addition  it was also claimed that spending  years at school and university protect the brain in old age, presumably due to stimulation of the brain.
Carrying on as we are is not an option with predictions of over 1 million Britons expected to have Alzheimer’s in the next 10 years, particularly as people live longer lives.  It is always a good idea to have homocysteine levels tested because this high  levels of this amino acid in the blood can lead to the disease as well as other serious illness.
The awful statistics

By the time someone reaches 80 they have a one in five chance of getting dementia, and most people who get it are over 65.

Dementia is a collective name for progressive degenerative brain syndromes that affect memory, thinking, behaviour and emotions. Alzheimer’s disease is the most common form of dementia.

Symptoms of dementia are:

Memory loss
Inability to find the right words to say or lack of understanding of other people
Difficulty in performing routine tasks
Changes in personality and mood

Surely it doesn’t need to be like this

Report shows link to nutrition

A report issued by two charities, The Mental Health Foundation and Sustain showed that one of the reasons for the increase in mental illness in the UK has been our change in diet. It found that changes in the way that food is produced and manufactured has reduced the amount of essential fats, vitamins and minerals that we eat.

People are eating far less Omega 3s fatty acids (from oily fish, seeds and nuts) than they used to and consuming farm more Omega 6 fatty acids. Apparently the unequal intake combined with a lack of vitamins and minerals is linked to depression, concentration and memory problems.

It was also found – no surprise here – that only 29 per cent of 15 to 24 year olds eat a meal cooked from scratch every day. Young people are not eating enough fruit and vegetables and a lack of amino acids found in healthy foods is leading to depression, apathy, lack of motivation and feeling unrelaxed.

Other findings showed:

Men eat more takeaways and ready meals than women
There has been a 34 per cent decline in the consumption of vegetables in the UK since the 1940s
Only 13 per cent of men and 15 per cent of women eat five portions of fruit and veg a day
Britons eat 59 per cent less fish than they did 60 years ago (an excellent source of Omega 3s).
That some foods damage the brain by releasing toxins or oxidants that harm healthy brain cells
A diet with adequate amounts of complex carbohydrates, essential fats (Omega 3 and 6s), amino acids, vitamins and mineral and water enables a balanced mood and feelings of wellbeing

One man who bucked the trend and got better

This case study comes from the website: the website of the Brain Bio Clinic which uses nutrition to help children and adults with problems ranging from ADHD and dyslexia to Alzheimer’s and schizophrenia.

Alzheimer’s Disease Reversed

‘At 47 my memory started to decline. I had a difficult time finding my car in parking lots. Sometimes I couldn’t remember my own telephone number. I was in a perpetual fog; confused, disoriented and becoming a crabby obnoxious jerk.

On my 50th birthday in 1983 our family doctor sent me to hospital for a CAT scan. He told me I had Alzheimer’s disease and quietly explained what was happening to my brain. He said that I might have as long as seven years to live. A few days later another physician rechecked my X-rays and pointed out the brain atrophy revealed by the CAT scan and said there was no doubt about the accuracy of the diagnosis.

Now at the age of 70 my CAT scans are completely normal. My clarity of mind and memory are back. How did I get better?

The turning point came after I read Dr Hal Huggins’ book ‘It’s All in Your Head’ about mercury poisoning from silver dental fillings so I had 26 mercury fillings removed. Within a few months I was back to my old self again.

I know a physician diagnosed with Alzheimer’s disease who could not practise, but who recovered within two hours of having 13 root canals removed! They are more toxic than mercury fillings. There has never been an uninfected root canal. Any dentist who tells you otherwise is a blatant liar.

Then I discovered I had low stomach acid (7.2). That’s not enough acid to even digest cake very well. I told Dr Hal Huggins, and he checked his mercury toxic dental patients and found that every one of them had low stomach acid. Mercury toxicity not only causes low stomach acid, candida overgrowth, leaky gut syndrome, food and cerebral allergies, it denudes the myelin sheath that surrounds the synapses in the brain causing the neurofibriallary tangles found in deceased Alzheimer’s patients.

My advice for anyone with chronic disease, especially schizophrenia, Alzheimer’s, dementia and other neurological disorders such as multiple sclerosis – that your doctor does not know the underlying cause for and you are not getting better, is to look in your mouth.

If you have mercury fillings find a dentist who has not been placing mercury amalgam fillings for many years, because the protocol for replacing silver dental fillings correctly is not taught in dental schools. Before doing anything get a biocompatibility blood test. Dentists use more than 1,750 different dental materials. I had silver/mercury amalgam under 70 per cent of my crowns and they had to come out too.

Find out about your allergies and chemical sensitivities. Work with a nutritionist and get advice on taking a comprehensive supplement programme including Vitamin B3, B6 and folic acid. I don’t know of one person who followed this advice and did not get better!’

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For further information:
Brain Bio Centre:
Alzheimer’s Disease International
Alzheimer’s Society,
Mental Health Foundation,

Healthy air travel

Flying can be a hazardous business – not from a safety point of view – but in terms of your health.

Sometimes you can catch a bug on the plane and spend most of your well-earned holiday in bed. There are many ways of easing the effects of a long flight, so that you can arrive feeling like a human being.  Although the incidences of deep vein thrombosis are quite rare, this can also be a side-effect of flying, particularly on long flights.

Before the flight

  • Find out if the airport you’re flying from has any spa, gym or other exercise facilities. There may be a small charge but it gets you off to a flying start!
  • Get to the airport early to book your seat so that you can sit in the most comfortable and convenient position.
  • Wear loose comfy clothes such as track suit bottoms and sweatshirts – there’s no reason to look smart on a ‘plane.
  • Pack a toothbrush, and other essentials in your hand luggage so you can freshen up in the tiny toilet!

Anxiety and stress

Going away can be stressful because there is so much to do beforehand. Some people have a fear of flying and get in a state about it. Often they find it hard to relax on a ‘plane.

The air conditioning can make people feel a bit light-headed, have a headache or feel slightly sick.

  • Fear: Bach Flower Rescue Remedy helps anyone who is scared of flying or generally anxious to calm down – a few drops on the tongue can be very calming.
  • Feet: Put a cooling peppermint foot lotion on your feet to keep them from swelling up.
  • Water: Try to drink water more than anything else. Rather than waiting for the drinks trolley to come round, carry your own water so that you can drink when you like.
  • Drinks: Avoid coffee, caffeine in soft drinks and alcohol because they dehydrate the body.
  • Food: Take a few snacks with you, so that you can eat when you need to rather than when the meals are provided.
  • Nausea: If you feel sick or headachey take the homeopathic remedy Nux vom. It can help you sleep too.
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DVT (Deep Vein Thrombosis)

The problem is worse in economy class because your legs haven’t got so much room. The longer the flight the greater the risk is, because legs are cramped up for much longer.

DVT is a medical emergency and if there is no doctor on the plane it is essential to visit one as soon as the plane lands.

Symptoms of DVT :

  • Pain
  • Swelling
  • Tenderness in the calves
  • Redness
  • Fever

People who are particularly at risk are:

  • pregnant women
  • anyone with a history of blood clots
  • very tall people
  • overweight people
  • women taking the contraceptive pill
  • anyone who gets dehydrated while on board.

Other ways to prevent DVT:

Exercise :

  • Before going on board and during any stops the plane makes, walk around a lot. It isn’t advisable to sit still for several hours before a long flight.
  • Once in your seat take off your shoes and wiggle your toes about. If possible simulate walking with your feet or lifting them up and down one by one. Squeeze and relax muscles throughout the body regularly.
  • Get up as often as you can and walk around the plane. One excuse is to keep going to the loo so that you’re moving around!
  • Some airlines offer exercise programmes or massages. Take advantage if you can!


  • Take your own water and drink it whenever you’re offered drinks – a couple of glasses of wine with a meal is fine, but more might make you more at risk;
  • Elasticated support stockings can prevent the risk of DVT – buy from department stores, chemists and supermarkets;
  • Take off shoes when you get on the ‘plane to prevent feet swelling up;
  • Try a supplement like VascularGuard that provides antioxidants to support the blood vessels and cardiovascular system to prevent DVT.
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Depending on what time of year you fly, there are often people around you coughing and sneezing. Try as you might to resist them, the body gets worn down during the flight and it becomes harder to fight off germs which are circulating.

There are several ways of fighting bugs:

  • If the flight is not full and you’re near someone who keeps spluttering germs, ask to be moved!
  • Take the herbal remedy Echinacea on the day before, and during a flight to boost the immune system and makes your resistance stronger during a long flight.
  • Make sure hands are clean and coat the inside of your nostrils with either olive, jojoba or almond oil to prevent germs getting in through tiny cracks inside your nose!
  • At the risk of looking strange, cover your face with a cotton handkerchief which has been soaked in water, or better still, buy an airline mask! Both help to stop you breathing in bacteria and viruses.
  • Drink plenty of water and use it to take your potions!
  • Take Vitamin C before the trip and during to protect against colds.


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Easing jet lag

Tiredness, depression, lack of concentration, constipation, and disturbed sleep are common problems as the body clock adjusts to the time difference and the long flight.

Some people suffer more than others and people who travel all the time on business don’t seem to be too affected. This could be because most of them travel in first or business class and have more room to stretch out and sleep! The more sleep you get, the better you are likely to feel.

To try to ease your jetlag:

  • Take Siberian Ginseng, an energising herb, for several weeks before the journey to make your body capable of dealing with jetlag.
  • Take homeopathic Arnica tablets to cope with the shock of travelling from one side of the world to another.
  • If sleep is going to be seriously disturbed and you are effectively missing a night, take the homeopathic remedy Cocculus every four hours from the beginning of the journey.
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On arrival

It isn’t always possible to time it, but experts say that you feel better if you arrive at your destination late afternoon or early evening.

  • For instance if you fly to New York and it’s 3 p.m. your body clock is on 8 p.m.
  • It is a good idea to have a light evening meal, go to bed around 9.30 to 10 and get a decent night’s sleep.

The worst thing to do is get completely out of sync with the country you are in and be sleeping during the day and reading your book at 3 a.m!

  • If you arrive early and need to stay awake, or if you’ve had a couple of hours’ nap and have the rest of the day ahead of you, have a long bath with a few drops of any of these aromatherapy oils in it: grapefruit, rosemary, juniper, lemongrass.
  • Before going to bed have a bath with a few drops of lavender, geranium, neroli or sandalwood oils in to help you to sleep.
  • If you’re feeling depressed and negative because of disorientation and tiredness try Bach Flower Remedy, Olive;
  • Often the mind is buzzing when you have just arrived in a new country-  Bach Flowers White Chestnut helps to stop thoughts going round and round;
  • Enjoy a good massage at your destination to soothe away jet lag and put you back on form.
  • Spend some time outside and get some exercise.
  • Keep drinking lots of water.
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