EUCALYPTUS, BLUE G U M (EUCALYPTUS GLOBULUS)

A large, evergreen tree native to Australia, its leaves are used to produce extracts and essential oils which are used as a disinfectant in many mouthwashes and toothpastes. Eucalyptus is also an expectorant. In addition, it can be used to soothe ulcers and to relax muscle cramps. An infusion of the fresh leaves rubbed into the scalp can promote hair growth. Can be picked or collected. Available at larger health food stores and herbalists.

EVENING P R I M R O S E

A tall, elegant annual, its spectacular yellow flowers generally open only at dusk, blooming for one night only before withering the next day. The plant was known to the ancient Greeks and flourished throughout Europe and both North and South America. As well as being cultivated, it can frequently be found growing along roadsides.

The plant contains mucilaginous substances with sedative, diuretic and astringent properties. Infusions of all parts of the plant can be used to soothe coughs, relieve asthma, help lift depression, and also stimulate the liver and the digestive system. They can also be used to produce a soothing ointment for skin rashes. T h e N o r t h American Indians used the plant to treat wounds and infections externally, and coughs and colds internally.

E V E N I N G P R I M R O S E OIL (EPO)

T h e oil extracted from the seeds of the evening primrose has been found to have many beneficial effects, including: inducing weight loss without dieting; lowering cholesterol levels and blood pressure; alleviating arthritis; healing or improving eczema and acne (with zinc); and relieving premenstrual tension and irritable bowel syndrome.

E P O has also been found to be a rich source of gamma-linolenic acid (GLA). This is a fatty acid which is the starting point in the body for the production of prostaglandins (PGs), hormone-like compounds that regulate various bodily functions. Specific type of PGs perform diverse and sometimes contrasting roles — and their balance is vital for health. For example, PGE1 inhibits

b l o o d clotting and increases urination, while PGE2

accelerates blood clotting and increases water retention. Deficiencies of PGs can cause many and varied conditions such as heart disease and hypertension, arthritis, menstrual cramps, allergies, asthma and migraines. Available in capsules in health food stores and pharmacies.

E X E R C I S E

Exercise is a nutrient that money cannot buy and, like diet, has many health benefits. Regular exercise has been found to reduce stress by releasing brain endorphins. It also strengthens the heart muscle and its activity, helps to reduce high blood pressure and high cholesterol levels, thus reducing the risk of heart attack, aids weight reduction, relieves constipation, and improves diabetes, insomnia and varicose veins. In addition, it can prevent porous bones and osteoporosis, especially in menopausal women.

Aerobic and non-aerobic exercises have different effects: aerobics involve intensive breathing and tone the heart, while non-aerobic activity, as in a gym workout, increase muscle tone. Exercise, like diet, should be adapted to an individual's condition and needs, preferably by a

F

FASTING

Fasting is one of the oldest-known therapies. Nutritionally, the purpose of fasting is detoxification since purifying the body from toxins and waste substances fortifies the action of the immune system in fighting disease and promotes health and well-being. Water is a most important part of the process. At least 2 litres of mineral or spring water should be drunk a day to help flush out the toxins.

T h e immediate result of fasting is weight loss and well over 1kg can be lost in the first 24 hours. Fasting, however, can do much more than that. It can rejuvenate the body and help to reduce addictions to alcohol and smoking. It also releases g r o w t h h o r m o n e which strengthens immunity to disease. In various Swedish and German health clinics, fasting is used to treat virtually all degenerative diseases, from obesity, arthritis and

atherosclerosis, to allergies, eczema and digestive disorders. Long fasts or fasts intended to combat chemical poisoningi should be done under medical supervision. Generally, short , fasts (one to three days) do not require medical supervision. '

Caution: Fasting can be dangerous for diabetics or for

people with heart or kidney problems. Anyone with a health problem should seek medical clearance before

fasting. A safer and easier type of fast is the 'raw juice ; fasting', in which small amount of freshly squeezed fruit or ' vegetable juice, such as apple, carrot and celery, are sipped several times a day.

FATS ^ _

One of the main food groups, fats are composed of fatty acids, both saturated and unsaturated. Fats are a

concentrated source of energy, and are, in fact, the body's energy reserve, supplying 9 calories per g. Hard fats are usually from animal origin, and are composed mainly of saturated fatty acids such as butter and lard. Margarine is a liquid vegetable oil which solidifies by processing it with hydrogen, in a process known as 'hydrogenation'. Liquid vegetable oils, such as sunflower, safflower and corn, consist mainly of polyunsaturated omega-6 fatty acids, with the exception of palm and c o c o n u t oils, which are mostly saturated. Fish oils are also polyunsaturated, but contain

o m e g a - 3 fatty acids and other beneficial factors which

reduce high cholesterol levels and the incidence of heart disease. Olive and avocado oil are monounsaturated oils. They are more stable and less prone to oxidation and rancidity than the polyunsaturated. T h e type and structure of fatty acids determine the various types of fats — whether they are oil, lard, cholesterol or triglyceride — and different fats have different roles. Fats are vital to the body: they enable the utilization of the fat-soluble vitamins, A, E, D and K; fats are the only substance that stimulate gall bladder activity, without which gallstones can be formed and they are needed to produce hormones and are essential for sexual activity. Certain types of fats insulate the nerves, ensuring a healthy nerve function. Fats are also essential for >k;n health and beauty.

Most fatty acids can be produced in the body; the three exceptions — linoleic, linolenic and arachidonic acids (vitamin F) — are known as 'essential fatty acids' (EFAs) and

a re supplied by food. EFAs are required for the function of

and supple skin and produce prostaglandins — h o r m o n e - like compounds that reduce b l o o d clotting, lower hypertension and prevent heart attacks and strokes. EFAs also f o r m red blood cells and promote immunity against disease and are essential for mental function — half of the brain is composed of EFAs.

A diet in which fat is used sparingly, mostly in the form of fresh, unrefined vegetable and marine oils, is considered beneficial in preventing heart attacks and cancer.

F E N N E L

A perennial herb, which was originally native to the Mediterranean countries, it is n o w widely grown in Europe and N o r t h America. Infusions of the seeds and roots relieve flatulence, strengthen digestion, help suppress

appetite and, as a result, aid weight loss. Fennel is also

effective in treating colics and ulcers. T h e seeds and leaves are used to flavour fish dishes and the stems are used as a vegetable. Fennel is available from supermarkets and health food stores, either fresh or as a herb tea or syrup.

F E N U G R E E K

An annual herb, it is one of the oldest-known herbal remedies. T h e seeds are used as a spice and can be used to expel mucous from nasal passages. A tea made from fenugreek seeds was traditionally known to increase milk secretion in nursing mothers. Fenugreek is also used to lower b l o o d sugar levels: in Yemenite folk medicine, it is recognized as a treatment for diabetes - a glass of water in which a tablespoon of fenugreek seeds has been soaked

overnight is drunk each morning. T h e seeds are widely available in health food stores and supermarkets.

FEVERFEW

A cultivated perennial herb native to Europe, its leaves have a strong scent when crushed and it produces clusters of small, white, daisy-like flowers in late summer. Infusions of the dried flowers are a traditional European remedy for delayed menstruation, while studies have confirmed that the crushed leaves produce a good remedy for migraine headaches. However, migraine sufferers should first verify that their problem is not caused by a f o o d allergy. T h e active ingredient in feverfew leaves is parthenolide, which is claimed to relieve inflammation better than aspirin. Feverfew leaves have also been reported to alleviate depression and nervous disorders. T h e herb is available in health food stores in capsule form.