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What Really Works: The Insider’s Guide to Complementary Health
Susan Clark
Consumer guide to what’s best in complementary health, from products to therapies.Susan Clark is the UK’s most trusted consumer watchdog. For all those people who are forever cutting out snippets from newspapers and magazines and for those who are confused by just how much information on supplements and therapies is thrown at them in the media, this book will be a godsend.This wide ranging guide covers What Really Works across the entire mind, body, spirit area:• Part 1 contains 5 chapters which are the building blocks for optimum health1) Food: what to eat and when to eat it2) Air: how to breathe and effects of pollution3) Water: how much we need and why whatcomes out of our taps could be harmful4) Sunlight – its benefits5) Exercise• Part 2: is a top to toe look at natural remedies for 80 everyday complaints• Part 3: called Hands-on, lists 30 of the best complementary therapies• Part 4: called Soulworks looks at spiritual-based therapies and practices – from shamanism to meditation• Part 5 is a Time Out guide to spas, retreats, therapists – everything from yoga holidays to flotation tanks• The biggest resources section of any book on the market today makes this book invaluable to the publicIn each case the book is thoroughly referenced to show you where to go, what brand to choose, which practitioner is best internationally.
Dedication (#ulink_47207ee2-f8b2-5062-840a-55cac88b25c3)
For my mother, Anne
Let your mind run deep;Let benevolence flood your relationships;Let your words sing freely and true;Let your decisions be peaceful and just;Let your business be done well;Let your actions be timely, fulling and complete.
Lao Tzu
Contents
Cover (#uc25cb047-e7de-5877-b371-4c991bac71df)
Title Page (#ua1729794-3bd4-52a4-87e0-fc7d83a5f7eb)
Dedication (#ulink_54e49eee-8ab0-5bcc-90ff-3429f35fd228)
Introduction (#ulink_8c2fe3b0-7b46-5023-8ec5-79914fefdd69)
Part One: BodyWorks (#ulink_a0e58b88-f435-5a5c-a657-ac1979d9935e)
Food (#ulink_c07ea63f-5320-5ec4-9b17-d041903f61ed)
Air (#ulink_57059ca3-12b4-50f4-9b16-3686c888aa3f)
Water (#ulink_063f791e-3f8f-53f4-8831-b30a8d8fb7d9)
Sunlight
ShapeShifting (Exercise)
Part Two: Top-to-Toe
An A-Z of 80 Ailments and their Treatment, from Acne to Vitiligo
Part Three: Hands-On
An A-Z of Selected Complementary Therapies, from Acupuncture to Zero Balancing
Part Four: SoulWorks
Energy
Medicine Now!
Animal Magic
Meditation and Prayer
Time Out
Further Reading
Bibliography
Resources
Acknowledgements
Copyright
About the Publisher
Introduction (#ulink_26efb5f2-267f-5e30-a3c9-3e0a68ac7133)
You know St John’s Wort is nature’s own Prozac and good for mild to moderate depression, but you don’t know how much to take or for how long. You read somewhere that rotting banana skins can help heal a verruca, or was that one you imagined? Your sister told you there’s a great new hands-on massage treatment which will leave you feeling revitalised and centred, but you’ve forgotten the name and you’d love to escape to one of the new ‘spiritual spas’, but don’t know where to go or what to take with you.
If these are the kinds of things that race around your brain as you try to keep up with what’s new in holistic and complementary health, then this is the book for you. If you’re forever cutting health and lifestyle snippets from newspapers and magazines and then losing them, or if you push your trolley around the supermarket trying to remember which is better – oat bran or wheat bran? – then What Really Works has the answer.
Packed with cutting-edge advice and proven tips to help you lead a more holistic and nourishing life, it takes the legwork out of figuring out how best to enjoy optimum health and well-being for the rest of your life. You don’t have to do the research because I’ve done it for you.
In the first section, BodyWorks, you will learn, for example, about the most important five building blocks of good health – Food, Air, Water, Sunlight and Exercise. You’ll find out why prebiotics are the next big wave in digestive health and how to breathe properly again. Find out why you should not be hiding indoors from sun and how a form of Tai Chi with a broom handle (of all things!) can help keep you in good physical shape.
Section II, which is called Top-to-Toe, is an A–Z of everyday health complaints, from acne to vitiligo. Here you will find the same no-nonsense advice that has made my weekly columns in The Sunday Times, The Times and The Sun such a hit with 18 million readers. You’ll discover it’s true that a banana skin can help get rid of a verruca – but only if you tape the blackened inside of the skin over the head of the wart. You’ll also learn why homocysteine, a normal byproduct of metabolism, is a more important indicator of potential heart problems than cholesterol, and find out how you can reverse lots of digestive disorders.
Again, I’ve read the books, interviewed the health gurus and been pummelled and prodded by a variety of hands-on therapists so that I can report back on what really works. You will find the best nutritional, herbal, homeopathic and other natural remedies to 80 conditions, ranging from whey protein concentrate for athlete’s foot to nettle tea for the common and distressing Irritable Bowel Syndrome.
Section III, Hands-On, will help you sort your Reiki (pronounced ray-key) from your Metas (Metamorphic Technique). If you’ve never heard of either, this A–Z section will unravel the mystery and help you decide which complementary treatment best suits you, your stage in life or any particular problem you may currently have. We’ve reviewed some of the very best complementary therapies and can tell you how to find a good practitioner, what will happen during treatment, and what you will feel during the session and after.
Discover, too, how just two supplements and a common herb will give you the same energy levels you had 10 years ago and find out more about the new concept of energy and vibrational medicine, which encourages practitioners to treat the cause and not the symptoms of an illness.
In SoulWorks, we turn to spiritual health – every bit as important as your physical well-being. This section draws from the world’s richest and most potent healing traditions to put you back in touch with your own inner voice. Find out how animals bring signs from those guiding you on your spiritual path. Discover the significance and the names of your own power animals, and learn some of the shamanic techniques that all our ancestors practised before modern medicine was born, when everyone accepted that sickness was a reflection of an ailing soul.
You will, and may already have, found you own spiritual path, but in the chapter devoted to Prayer & Meditation I will introduce you to a simple but powerful meditation technique where you get all the anti-stress and inner health benefits of stilling the mind, without having to sit on a cold, hard floor or remembering to chant ‘om’.
Finally, the last chapter, Time Out, shows you how to nourish your soul by taking off on a spiritual retreat. Forget limp lettuce leaves and carrot juice. The spiritual spa has taken over from the health farm as the ultimate escape for those seeking a new way of living. You can have warm oil poured over your mystical third eye, book an holistic body massage with a therapist who has trained for seven years with Thai monks or practise your yoga Sun Salutations to the sound of the Caribbean sea lapping the palm-fringed shore. In this chapter I recommend my own personal list of the Top 10 best secret hide-aways that really will give your mind, body and soul a break. You won’t find these in any spa or guidebook but you will, if you go to any of them, return to your daily life feeling inspired and spiritually renewed.
One of the biggest criticisms of complementary treatments is that there is no true evidence to show they work. This is rubbish. You just have to dig for it. Of course, most people do not have time to scour the latest scientific papers, read every new health book or talk to the experts, but that is my job. I am never off duty and I love what I do. I consider myself lucky to get paid for it, and even more fortunate to be able to pass what I learn on so that other people can also take responsibility for their own health.
This is not a book you have to read from cover to cover but, if you like, a reference manual which you can dip in and out of at will. There’s an excellent Resources section to help you find the practitioners and products you need to stay healthy, and a comprehensive Bibliography to help you start to build your own ‘health library’, or simply find out more.
Throughout the writing of this book, I’ve had one vivid image in mind. I live in the Chiltern Hills in Oxfordshire, about an hour out of London and opposite a lush green beechwood. As the idea of a book which bridged my twin interests of complementary health and a more sacred way of living took root, I noticed that the early summer foxgloves outside my home were growing with renewed vigour.
One afternoon, while walking my dog, I strayed from the marked footpath and stumbled across a magnificent row of six-footers; standing like sentries guarding the woodland. I had never noticed foxgloves in that spot before and I don’t know if I’ll ever see them again, but what struck me was the realisation that each and every one had it’s roots firmly in the woodland soil and shade but was growing, as fast as it could, towards the light.
I can’t think of a better metaphor for that new and more sacred way of living that so many of us have now set our hearts on. Take a detour from your own fixed path and you too will find yourself reaching away from the shadows towards the light. My wish for my book is that it will be a tool to help other like-minded people find the inner strength to recognise their own journey and embark on it.
Susan Clark
www.WhatReallyWorks.co.uk
part one (#ulink_245bbb36-36f0-54eb-ab35-79930d92907f)
Body Works (#ulink_245bbb36-36f0-54eb-ab35-79930d92907f)
Food (#ulink_7bb75dbf-6bed-5775-afb4-759ef75352db)
The Artificial Gut
In a humble laboratory at the Institute of Food Research in the UK, there is a machine which operates exactly like a real human gut. Each day it is ‘fed’ different foods so that the scientists can figure out just what does go on in the human colon. What they are particularly interested in is the balance of the bacteria in the human gut. What, for example, happens to the bacteria which normally help us digest our food when the diet is too high in sugar? How does the artificial gut cope with antibiotics or prescription drugs, including the contraceptive pill? How does a gut that is fed infant formula differ from one that is nourished with human breastmilk, and what happens when the researchers deliberately change the gut flora by introducing man-made molecules that can act as a kind of fast food for the good bacteria and which also work in the body to starve the toxic bad ones?
The work that is quietly going on in this lab is not to be laughed at or dismissed lightly, because if vitamin and mineral supplements were the first wave of getting back to good health in the 20th century, then the secrets of the human gut, which has to process these dietary supplements, holds the key to optimum health in this new century.
It is not right to say ‘you are what you eat’. You are, though, a reflection of how your body absorbs what you eat, and for too many adults in the West, the honest answer when asked ‘how are you?’ is ‘not great’.
This does not mean you are sick. You function. You get out of bed each day, run a household, sort out the kids, hold down a job, but you never feel 100%. You may be tired all the time, your skin may be less than glowing. Maybe you just don’t have the energy to get out there and exercise. However it shows up, you know you could be better.
Digestive disorders are the root cause of 70% of all complaints and health problems, according to naturopaths who treat illness with a combination of nutrition, homeopathy and herbalism. Gut problems now cause more days off work (after the common cold) than any other health problem, and a third of the adult population is troubled by Irritable Bowel Syndrome (IBS), where the symptoms alternate between chronic constipation and diarrhoea.
More frightening is the fact that cancer of the colon is now the second biggest cancer killer after cancer of the breast in women and lung cancer in men. In humans, it is now believed that tumours arise 100 times more often in the large intestine, compared with the small one. What scientists must now find out is whether some of the large intestinal bacteria are actually producing carcinogenic or tumour-promoting compounds as a byproduct of their own metabolism. If this is what is going on, the solution may be as simple as changes to the diet. The progress of a colon cancer is slow, making it more than susceptible to the right kind of dietary intervention.
What to Eat
The message has not changed, so if you care about your health, you will have probably heard it before. If you want to avoid some of the worst toxins now used in the production of nutrient-poor foods from nutrient-robbed soils – and at the last count, there were an estimated 250,000 of them – switch to an organic diet wherever you can.
Organic food has been produced without the use of chemicals to protect the crop from insects or accelerate crop growth, and so while it may have been fashionable of late to join a backlash claiming there is no difference between organic and non-organic food, adopting this view flies in the face of both science and common sense.
Hard evidence that organic food is healthier to eat than conventional crops has now been published by scientists who claim they finally have the proof that plants grown without artificial pesticides and fertilisers contain higher levels of nutrients.
The study is one of the first to confirm what those of us who intuitively support organic farming have long suspected – that organic fruit and vegetables do not just taste better, but offer greater health benefits too.
Researchers backed by Britain’s organic watchdog The Soil Association compared plants grown under strict organic conditions with those grown by conventional farming methods. The team, based at the University of Copenhagen, found that organic plants contained higher levels of vitamins and far more ‘secondary metabolites’ – a family of compounds which help protect plants from outside attack. When eaten in fresh fruit and vegetables, some of these metabolites are thought to lower the risk of cancer and heart disease.
There is no question too, that increasing the amount of raw food in your diet will also make you healthier. This is because a raw food diet will boost levels of the enzymes we need to break down and digest our food, at every stage of this process from the mouth to the gut. Even a short time on a mostly raw food diet can help detox the body, boost energy levels and help normalise the digestive tract. I have included three simple but powerful detox diets in this book (see pages 130, 136 and 147). Try them and watch how, as your health gets better on the inside, this is reflected on the outside as the condition of your skin, hair and nails improve beyond recognition.
For everyday eating, government guidelines in most countries suggest you aim for five portions of fruit and vegetables daily. For optimum health, though, you should actually be aiming for eight. Thankfully, that means eight in total – that is, fruit or veg, not eight of each.
People often get confused about what constitutes a portion. There is no need to fret about exact weights or to spend hours counting the broccoli florets in your raw vegetable side-salad, but as a rough guideline a portion is the equivalent of a slice of bread, half a bowl of rice, half a standard side-salad, a broccoli spear or a small apple.
Aiming for eight portions is easier said than done, of course, since most people hate chomping their way through what are laughingly called ‘health foods’. Maybe not so funny, since, as this term implies, so many foods are not healthy at all. In fact, if you do give in to a junk diet and spend years eating these more popular but nutritionally-starved foods, then far from nourishing you, they will eventually make you sick.
If you are in any doubt that the food on your plate really can affect your health, reflect on this: in Japan, where the diet is rich in substances called phytochemicals, especially soya, 25% fewer women succumb to breast cancer than in the West. Men, too, benefit from these nutrients, because while the rates of prostate cancer in the East and the West are similar, far fewer Japanese men will actually die of the disease.
Conversely, cancer rates among East Asians who migrate and adopt Western diets mimic those of the Western world, within a shockingly short period of time.
Cheat Your Way to Better Health
Juicing is the ultimate cheat to better health. It’s the quickest way to get live enzymes straight into the stomach and bloodstream, and is also the fast-track way to eat those eight portions of raw fruit and vegetables without getting jaw ache. Think about it: You need to juice about 16 medium-sized carrots to make a glass of carrot juice for breakfast. Despite the fact that carrots are a superb source of antioxidant compounds called monoterpenes and betacarotenes, which help protect against killer cancers and heart disease if eaten regularly, you probably don’t eat half that number in a week.
Juicing used to be as dull as ditchwater, but there are now lots of excellent and inspiring new juicing books (see the Bibliography), so if, after a few weeks of juice therapy, you’re still stuck with carrot and celery, you will only have yourself to blame.
You can juice, blend and pulp any vegetable, fruit or seed you care to name. Can’t face grinding your way through a bowl of selenium-rich prostate-protecting brazil nuts? Make a nut milk instead. Nut milks are an excellent alternative to dairy, especially for kids who have allergies to milk but who can tolerate nuts. Since nuts are also rich in the essential fatty acids (especially omega-3s) which work in the body to dislodge stored fat, they can even help with weight loss and tackle unsightly cellulite.
You can buy a decent standard juicer for less than £50, but if you’re serious about juicing or if you suffer from any of the digestive disorders detailed later in this book (see Top-to-Toe) and which mean you should be aiming for a 70% raw food diet, then The Champion Juicer is the one all the professionals use. It’s actually quite sleek-looking and not too bad to clean. It can pulp, mash and grind, and while it is not cheap, it is a reliable workhorse that will not let you down.
Eat with the Seasons
Eating with the seasons not only means you are getting your food fresh, it also brings real health benefits. Fresh young spring greens, for example, help cleanse and detoxify your system after the stagnation of winter. Warm, nourishing root vegetables sustain the body through the colder months of winter, and in the summer, light salads and juicy ripe fruits will keep energy levels high and the body hydrated.
Why Are You Still Eating Meat?
At the risk of upsetting meat-producers everywhere, I have to report that whenever I analyse the nutrutional content of any meat recipe, I find it hard to justify it’s place in any health book … including my Vitality Cookbook! Most meat contains cholesterol-raising hidden saturated fats and, unless you buy organic, it’s quite likely to contain more than lingering traces of the antibiotics animals are pumped full of to promote faster growth and higher profit margins.
There are lots of reasons to stop eating meat. Buddhists and Hindus, for example, believe that when you eat meat you lower your spiritual vibrations, and that with every mouthful you swallow the terrifying death screams of the animal which at it’s slaughter, often at the hand of someone it trusted to feed and nurture it, seeps into the memory of the muscle tissues.
If that’s too far out for you and you don’t, in any event, object to meat on a soul level, then think about your physical health. Vegetarians are three times less likely to have a heart attack or a stroke than meat-eaters. They have a 40% lower incidence of cancer and are less likely to suffer from arthritis, obesity, diet-related diabetes, constipation, gallstones, hypertension and many other ailments.
If you don’t care about your health, what about your figure? When did you last see a fat tree or a fat vegetarian? Neither of these depends on meat for survival, and nor do we. The inner lining of the human colon is pocketed to slow down digestion. This, according to nutritional anthropologists, suggests that our natural diet should be one of fruit and vegetables. The inner surface of the colon of a canine animal like the dog is smooth and unpocketed for fast transit and the digestion of meat.
Meat that stays in the gut rots in the gut and can cause additional problems including diverticulosis and bad breath. Think what a piece of meat would look and smell like if you left it on the worktop in the kitchen for four days. US researchers reckon that, on average, there’s eight pounds of undigested, putrefying meat in the intestines of an adult American.
Still dying for that medium rare steak?
When and How to Eat
If you are eating the right foods – and, just as importantly, at the right times – you should be able to eat as much as you like, when you like. Digesting food, converting it to energy that the body can use and eliminating waste takes an astonishing 80% of your total energy reserves. No wonder, then, that so many people who have irregular mealtimes, impaired digestion and no time to prepare good food for themselves feel tired all the time – the amount of energy they are spending on the whole process must be even higher.
Smaller, more frequent meals make less of a demand on your digestive tract than one or two large and late-night meals. Adopt a ‘nil by mouth’ policy after 5 p.m., and any excess weight you carry will naturally drop off.
The French, of course, savour their meal times and you would never catch them wolfing their way through some gastronomic delight with eyes glued to the TV. The way we eat our food is just as important as what we eat, and the guidelines I like to follow, whenever possible, are those put forward by Ayurvedic practitioners, who take their inspiration from India. (For a full explanation of Ayurveda – or the ancient Indian ‘science of life’ – see page 272).
One simple but highly effective tip from these practitioners, especially for those of you suffering digestive disorders, is to make and drink a special ginger pickle 30 minutes before each meal. The pickle, a combination of honey, freshly grated root ginger and lemon juice, together with a pinch of salt, all dissolved in warm water, does not taste as bad as it sounds. In fact it has a warming quality and, I can promise you, it definitely works.
Other healthy eating tips from the older healing traditions include leaving the table when you are three-quarters full (this is customary in yoga traditions); replacing your cutlery on the plate between mouthfuls to slow the rate at which you eat, avoiding all gassy or fizzy drinks and taking a short walk to help ease digestion after each meal.
The most important thing is to make time for the food you have prepared, and that means setting the table and sitting down to eat. Even when you are alone. Eating on the hoof may be tempting when you are in a rush but you will, eventually, pay for this bad habit with a disruption to your digestion.
True Nutrition
Many humble, everyday foods bring huge health benefits. Did you know, for example, that rhubarb is an excellent source of calcium, or that eating just two apples a day can reduce blood cholesterol levels by 16%? True nutrition would have nothing to do with supplements and everything to do with what you choose to put on your plate.
The biggest irony in modern medicine is that doctors have little or no training in nutrition – in the UK, most qualify with just an hour of nutritional training – yet the very idea that good nutrition is paramount comes from their own founding father, Hippocrates who said: ‘Let food be thy medicine’ and who believed that adjusting the diet should be the first step in any treatment to alleviate or prevent ill health.
The following guidelines show just how easy it is for all of us to use food as medicine:
Beating Stress: The B vitamins are known as nature’s own stress busters. They always work better together than when eaten alone, and are found in foods as diverse as bananas, cheese, sunflower seeds and soya. Eat lentils and brown rice for vitamin B
