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Supercharge Your Health
in 6 Simple Steps
Complete the questionnaire below and follow
the recommendations to Supercharge Your Health.
Copyright Notice © Sandy Halliday 2007.
This report is copyrighted with all rights reserved. Any unauthorised use of these materials is
strictly prohibited.
This is a Free Report. You may pass it on to other interested parties freely as long as you do not
alter it in any way. It must remain in its original PDF form with no changes to any of the links
contained within it.
The author does not assume responsibility for the misuse of information contained herein. The
information is offered to provide you with beneficial concepts regarding health and well-being. It
is not meant to be a substitute for the advice given by your own doctor or health care provider.
The links provided in this report are designed to eliminate the work and effort involved in
searching for effective resources to improve your health. They are included on the understanding
that to the best of the author’s knowledge they are genuine and reputable.
Who is Sandy Halliday?
Sandy is a former nurse who became interested in nutrition because of her own health problems.
She trained in nutrition as well as some alternative therapies. She is passionate about detox,
natural health remedies and nutritional therapy for the prevention of disease and aging as well as
the improvement or cure of many health problems.
She has helped people achieve their health goals for over 25 years. She keeps up with the latest
information and research in nutrition and functional medicine through seminars given by some
leading nutritional biochemists and monthly CD research updates in functional and integrated
Table of Contents
S U P E R H E A L T H QUESTIONNAIRE .................................................................................3
1. IMPROVING BLOOD SUGAR BALANCE ..............................................................................8
2. IMPROVE YOUR DIGESTION ...............................................................................................11
3. BALANCE YOUR HORMONES .............................................................................................13
4. DETOXIFICATION ..................................................................................................................15
5. THE IMMUNE SYSTEM..........................................................................................................18
6. IMPROVE MEMORY AND MOOD ........................................................................................21
CONCLUSION ..............................................................................................................................24
BASIC GUIDELINES FOR A HEALTHY DIET.........................................................................25
How Healthy Are You?
The Supercharge Your Health Questionnaire is based on assessing 6 important
areas of health. Completing this questionnaire has two purposes. It gives you a
measure of where you are now on a scale of health and where you can be.
Your Score:
If your total score is 60 or over then your body is trying to tell you that it is
struggling to cope with you current diet and lifestyle. Making the changes that are
recommended for the next 2 months is likely to reduce your score and supercharge
you health to a level where you have better energy, a sharper and clearer mind and a
feeling of well being that you may not have not experienced before.
If your total score is 30 –60 then your health is at the stage where it could well do
with some support to prevent a further slide down the scale. Following the
recommendations for overall health with the support of high quality nutritional
supplements should bring you renewed vigour and supercharged health.
A total score of less than 30 shows that your health is reasonable but you could
supercharge your health to a higher level with some small changes in your diet and
the support of some high quality nutritional supplements.
If you score a total of 6 or more in any section then you should pay particular
attention to the recommendations for that section.
If you have several sections that need attention start with the first section on the
questionnaire and start making the recommended changes in diet and lifestyle and
take the recommended supplements for a week before adding the recommendations
for the next section.
Assess yourself again after 2 months and see how much progress you have made
towards a higher level of health. Remember that it may have taken years for your
health to slowly slide downhill so it can time to improve it but small changes in diet
and lifestyle with supplement support can very often bring remarkable changes in
symptoms quite quickly. Your aim is to reduce the overall score to no more than 30
Acknowledgement: This Questionnaire was devised by and has been used with the
kind permission of Patrick Holford, founder of the Institute of Optimum Nutrition.
Score the questionnaire as follows:
0 for rarely or ever
1 for sometimes
2 for frequently or always
Mark down your total for each of the 6 sections and your overall score.
1. Energy Check
• Are you still sleepy 20 minutes after getting up?
• Do you need tea, coffee, a cigarette or something to get you going
in the morning?
• Do you crave sweet foods, bread, cereal, popcorn or pasta?
• Do you feel like you 'need' an alcoholic drink on most days?
• Are you overweight and unable to shift the extra pounds?
• Do you often have energy slumps during the day or after meals?
• Do you often have mood swings or difficulty concentrating?
• Do you get dizzy or irritable if you go 6 hours without food?
• Do you often find you over-react to stress?
• Is your energy now less than it used to be?
Section Total
2. Digestion Check
• Do you fail to chew your food thoroughly?
• Do you suffer from bad breath?
• Do you get a burning sensation in your stomach or regularly use
indigestion tablets?
• Do you have a feeling of fullness in your stomach?
• Do you find it difficult digesting fatty foods?
• Do you get diarrhoea?
• Do you get constipation?
• Do you often get a bloated stomach or feel nauseous?
• Do you often belch or pass wind?
• Do you fail to have a bowel movement at least once a day?
Section Total
3. Hormone Check
• Do you use the contraceptive pill?
• Do you often suffer from cyclical mood swings or depression?
• Do you experience cyclical water retention?
• Do you especially crave foods premenstrually?
• Have you at any time been bothered with problems affecting your
reproductive organs (ovaries, womb)?
• Do you have fertility problems, difficulty conceiving or a history of
• Do you suffer from breast tenderness?
• Do you experience cramps or other menstrual irregularities?
• Are your periods often irregular or heavy?
• Do you suffer from reduced libido or loss of interest in sex?
Section Total
• Have you had a vasectomy?
• Are you gaining weight?
• Do you often suffer from mood swings or depression?
• Have you at any time been bothered with problems affecting your
reproductive organs (prostate or testes)?
• Do you suffer from reduced libido or loss of interest in sex?
• Do you suffer from impotence?
• Do you awake less frequently with a morning erection or have difficulty
maintaining an erection?
• Do you suffer from fatigue or loss of energy?
• Have you had a drop in your motivation and drive?
• Do you feel that you are ageing prematurely?
Section Total
4. Detoxification Check
• Do you suffer from headaches or migraine?
• Do you have watery or itchy eyes or swollen, red or sticky eyelids or
bags or dark circles under your eyes?
• Do you have itchy ears, earache, ear infections, drainage from the
ears or ringing in the ears?
• Do you suffer from excessive mucus, a stuffy nose or sinus problems?
• Do you suffer from acne or skin rashes or hives?
• Do you sweat a lot and have strong body odour?
• Do you have joint or muscle aches or pain?
• Do you have a sluggish metabolism and find it hard to lose weight,
or are you underweight and find it hard to gain weight?
• Do you suffer from nausea or vomiting?
• Do you have a bitter taste in your mouth or a furry tongue?
Section Total
5. Immunity Check
• Do you get more than three colds a year?
• Do you get a stomach bug each year?
• Do you find it hard to shift an infection (cold or otherwise)?
• Are you prone to thrush or cystitis?
• Do you take at least one course of antibiotics each year?
• Is there any history of cancer in your family?
• Do the glands in your neck, armpits or groin feel tender?
• Do you suffer from allergy problems?
• Do you take any drugs or medicines?
• Do you have an inflammatory disease such as eczema, asthma
or arthritis?
Section Total
6. Memory and Mood Check
• Is your memory deteriorating?
• Do you find it hard to concentrate and often get confused?
• Are you depressed?
• Do you become anxious easily or wake up with a feeling of anxiety?
• Does stress leave you feeling exhausted?
• Do you have mood swings and easily become angry or irritable?
• Are you lacking in motivation?
• Do you feel like you're 'out of control' of things?
• Do you have misperceptions where things don't look or sound right or
you feel distant or disconnected?
• Do you suffer from insomnia?
Section Total
Overall Total
Improving your blood sugar (glucose) balance should improve your energy and common
midmorning and mid-afternoon energy slumps. Glucose is the simplest form of sugar. All the
carbohydrate (sugars and starches) that we eat is broken down into glucose - the main substance
that the body uses to produce energy.
The glucose enters the blood stream from the digestive system as the carbohydrates are broken
down. There should be a constant level of glucose in the blood and any rise in the level normally
triggers the pancreas to produce the hormone insulin which takes the glucose out of the blood
stream into the cells to be converted to energy. Excess glucose can also be turned into fat and
stored in fat cells.
Insulin rush
If we constantly eat sugar and fast releasing glucose foods the pancreas is constantly triggered.
Refined foods have been processed in a way which removes vital vitamins, minerals and fibre.
Refined carbohydrates such as white sugar and foods containing it, white flour products, sweets
and chocolate are all digested very rapidly and glucose is released very quickly into the blood
Too much glucose in the blood damages the arteries, nerves, eyes, and kidneys which is the
danger in diabetes when the blood sugar is not controlled well enough. Very often the pancreas
becomes over-reactive and too much insulin is secreted causing the blood sugar to plummet. This
results in a period of low blood sugar before the body can bring in other hormonal controls into
play to re-establish the status quo.
Symptoms of low blood sugar
The low level of blood glucose can produce quite profound and wide ranging symptoms of
energy slumps, irritability, nervousness, anxiety, aggressive outbursts, depression, crying spells,
vertigo and dizziness, shakiness, sleepiness, confusion and forgetfulness, headaches, heart
palpitations, excess sweating, digestive problems and others.
If the over-stimulation of the pancreas continues it may eventually become exhausted and no
longer produce insulin which results in diabetes. In some cases of late onset or type II diabetes
the insulin is produced but the cells are resistant to its effects. This is a more newly recognised
condition called insulin resistance. The glucose cannot be driven into the cells and it is turned
into and stored as fat instead.
It is now recognised that many people who are unable to lose weight but do not have diabetes
have this condition. But the underlying factor that preceeds this is likely to have been a simple
blood sugar imbalance.
Regulating blood sugar
The regulation of blood glucose is a very delicate balancing act. We must have enough glucose in
the blood to provide energy for our cells to function and unwanted glucose must not be left in the
blood at a level where it may cause damage.
Two other glands, the adrenals and the liver are involved in keeping the blood sugar stable. If the
blood sugar drops too low or too quickly adrenaline is released from the adrenal glands that
counteracts the effects of insulin. Another hormone from the pancreas, glucagon, helps the liver
to release stored glucose into the blood stream.
Our bodies were designed with these emergency measures to cope with the occasional blood
sugar lows from missed or delayed meal or exercise but years of bad eating habits, stress and
nutrient deficiencies impair these backup systems to the degree where they are no longer able to
rescue blood sugar drops.
Eating the right foods
To correct blood sugar imbalance it is important to control our intake of foods that stimulate the
production of too much insulin. It is commonly assumed that we need sugar to give us energy but
fruits, vegetables, whole grains, bread and other foods are broken down in the process of
digestion to the simple sugar glucose.
Whole foods and unrefined (unprocessed) foods are broken down more slowly by the digestive
processes and they contain more fibre which also slows the release of glucose into the blood
Eating some protein with each meal helps to stabilize blood sugar better than eating carbohydrate
on its own. Examples of this are oatmeal based muesli with cow’s milk or soya milk; egg on
wholemeal or rye bread toast; brown rice with chicken or fish, whole grains and pulses or tofu.
Food intolerances can also cause blood sugar to drop so if you have followed all the advice for
blood sugar imbalance and still get symptoms then consider keeping a food diary to see if you
can pinpoint foods that cause energy slumps although this is not always easy as the effects may
occur sometime after eating the culprit food.
Consider a reliable allergy test or food elimination diet with the help of a nutritionist who is
familiar with food intolerance.
What’s wrong with tea and coffee?
The stimulants tea, coffee and cola drinks and stress can cause a rapid rise in blood sugar from
body cell stores. So don’t be tempted to reach for the caffeine boost. When the artificial high
wears off you will feel more drained than before.
Nicotine can stimulate insulin release. Alcohol has a similar effect to sugar and can contribute to
blood sugar imbalance by preventing the liver from releasing stored glucose when blood sugar
levels are low. This is why office workers find they are unable to work efficiently after a boozy
How vitamins and minerals can help.
It is also important that we have an adequate supply of the right nutrients that are involved in
blood sugar balance helping insulin top do its job. These include chromium, zinc, vitamin B
complex, vitamin C and magnesium.
Things you can do to improve blood sugar balance.
Eat small frequent meals containing some protein.
Always eat a wholefood breakfast.
Avoid sugar and foods containing it.
Avoid honey, also a refined sugar, and syrup.
Avoid refined carbohydrates such as white bread, pasta, white rice, biscuits and cakes.
Avoid fruit juice or try diluting it with half water.
Avoid convenience foods that are almost certain to contain refined carbohydrates.
Decrease dried fruit.
Avoid or reduce tea, coffee.
Avoid or reduce alcohol and nicotine.
Avoid regular use of caffeine containing medications.
Reduce stress.
Eat a healthy wholefood healthy snack between main meals.
Eat foods with a low glycemic index or low glycemic load score.
Suggested supplement support from USA
Vitamin Source Life Multivitamin & mineral, 1 three times a day with meals
Vitamin Source Ester C Vitamin C 500 mg + Bioflavonoids, 2 – 4 a day with food
Vitamin Source Chromium GTF 200mcg, 1 with breakfast and evening meal
Suggested supplement support from UK
Higher Nature Advanced Nutrition Complex, 2 – 3 a day
Higher Nature Ultra C 1000mg 1 – 2 a day
Higher Nature Chromium 200mcg, 1 with breakfast and evening meal
Additional suggestions from USA
Diabetic Herb Supplement for diabetics.
All your body cells are made up of the nutrients that your food provides. The saying goes ‘You
are what you eat’. There is only a certain amount of truth in this as it really depends on what you
digest and absorb. Many health problems stem from problems associated with the digestive
system. Many conditions can be improved if you improve the conditions in the digestive system.
Today’s hectic stressed lifestyles with snatched meals often eaten on the run or at a desk whilst
still working at a computer leads to poor digestion. We often eat poor combinations of foods
which are hard for already weakened digestive systems to cope with. We then wonder why we
suffer with indigestion, heartburn, belching, wind, abdominal bloating, uncomfortable intestinal
gas and altered bowel habits.
There has been a huge increase of digestive diseases such as irritable bowel syndrome, colitis,
Crohn’s disease, diverticulitis, gut fermentation and food intolerance in the past ten years. Even if
you do not have any serious digestive problems the chances are that you could improve your
health and energy levels if you focus on vital aspects of digestion.
Here are some tips to help improve your digestion:
Make time to relax and eat your meal slowly. Do not eat on the move or standing up.
Chew your food well. The first part of digestion begins in the mouth.
Do not drink more than a small glass of water with your meal.
Do not eat large heavy meals - they won’t get fully digested and will cause problems.
Try proper food combining. Do not eat proteins with carbohydrate foods which are
difficult to digest for some people. People with blood sugar imbalances do better eating
protein with carbohydrate so food combining will not work for everyone.
Eat fruit on its own or 30 minutes before a meal.
Do a trial exclusion of wheat for three weeks if your diet has been high in wheat products.
Increase gentle fibre such as fruit, vegetables, oats, seeds, lentils and beans.
Increase raw vegetables and fruit if you do not have diarrhoea.
Eat some plain organic live ‘bio’-yoghurt at least three times a week.
Supplement digestive enzymes and replacement bowel organisms with a high potency
Spring clean your digestive system with bowel cleansing.
Some tests that can be done for long term problems through certain
practitioners are:
Food Intolerance Testing
Increased permeability test for ‘leaky gut’.
Comprehensive Digestive Stool Analysis
Stool test for parasites.
Suggested supplement support from USA
Vitamin Source Multivitamin and mineral, 1 three times a day with meals
Vitamin Source Ester Vitamin C 500mg, 2 – 4 a day with meals
Vitamin Source Enzyme Complex with herbs, 1 with each meal
Vitamin Source Ultimate Omega Oil Complex 1 twice a day with a meal
Suggested supplement support from UK
Higher Nature Advanced Nutrition Complex, 2 -3 a day with meals
Higher Nature Ultra C 1000mg, 1 – 2 a day with meals
Higher Nature SuperGest, 1 with each meal
Higher Nature Essential Omegas 2 – 4 a day with meals
Additional suggestions from USA
Vitamin Source Acidophilus & Bifidus 1 on empty stomach in the morning and 1 before bed
Fibre Plus + Flax & Rice take with 8 oz water before or after meals
Colon cleanse
Additional suggestions from UK
Higher Nature Probio Intensive, 1 with each meal
Higher Nature High Lignan Nutri Flax, 1 – 2 tbsp a day stirred into juice
Colon cleanse
There are many hormones in the body such as insulin and thyroxin but when the word hormone is
mentioned we tend to think of the sex hormones. An imbalance of the female hormones estrogen
(oestrogen in the UK) and progesterone can cause very distressing symptoms for many women.
PMS with its associated breast tenderness, water retention, abdominal bloating, irritability and
mood changes and sweet cravings are all things that many women suffer monthly. Ovarian cysts,
endometriosis, polycystic ovary syndrome, breast cancer, fibroids, loss of sex drive, depression
are also related to hormonal imbalances.
Estrogen Dominance
The late Dr John Lee, an expert in female health from California, USA, has found that many
women today suffer from the effects of too much estrogen which he called estrogen dominance.
We are all constantly exposed to chemicals in our environment and in our food which are know
as estrogen mimics, They are similar in structure to the human hormone estrogen and can
increase estrogen levels in the body.
Together with stress, nutritional deficiencies and the long-term effect of taking the contraceptive
pill they are likely to contribute to the newly defined syndrome of estrogen dominance.
Estrogen Mimics
Chemicals that mimic estrogen are widely used in paint, detergents, toiletries, spermicidal foams,
agrochemicals and soft plastics and may be used in soft plastics. They are stored in the fat tissues
of animals and may be present in meat.
Low sperm counts, testicular and prostate cancer in men are an increasing problem also thought
to be due to exposure of these toxic substances present in pesticides and industrial chemicals such
as PCB’s, Nonylphenols and DDT.
Whatever your age or sex it makes sense to avoid these substances as far as possible. Eating a
diet that increases phytoestrogens is thought to help prevent these harmful chemicals from
disrupting the hormone balance. Correct nutritional deficiencies by taking a good multi vitamin
and mineral supplement and herbal formulas know to help balance hormones.
Tips for balancing your hormones:
Avoid harmful chemicals including many personal care and household products. Used
natural based skin care products and cleaning agents.
Avoid or minimise buying food wrapped in plastics including tinned food with plastic
linings and cartons lined with plastic.
Wrap food in non-bleached greaseproof paper.
Eat organic food.
Avoid non-organic meat and dairy products.
Avoid ‘hydrogenated fats’ found in many margarines, commercial bread and baked
Include 1Tbsp mixed freshly ground seeds or 1 Tbsp organic balanced oil blend.
Include plant based oestrogens such as chickpeas, lentils, tofu, celery, bean sprouts,
sunflower seeds and citrus fruit.
Suggested supplements from USA
Vitamin Source Women’s Multivitamin & Mineral 1 three times a day with meals
Vitamin Source Ester Vitamin C 500mg + Bioflavonoids – 2 – 4 a day with meals
Vitamin Source Chromium 200mcg once a day with breakfast
Suggested Supplements from UK
Higher Nature Advanced Nutrition Complex, 1 -3 a day with meals
Higher Nature Ultra C 1000mg, 1 -2 a day
Higher Nature Chromium 200mcg, once a day with breakfast
Additional suggestions from USA
Female Tonic Herb for PMS and hormone balance
Premenstrual Herb
Menopause Herb
Male Libido Herbs
Additional suggestions from UK
Higher Nature Dong Quai & Agnus Castus
Higher Nature Menophase
Libido Max
Today we are exposed to thousands of untested toxic chemicals in our water and food which
work their way into our tissues faster than we can eliminate them. Heavy metals and
environmental hormones are trapped within the human body in greater concentrations that at any
other time in history. Every system of the body can be affected.
Why detoxify ?
As toxic matter saturates our tissues, antioxidants and minerals are reduced so our immune
systems are thrown out of balance resulting in diseases such as arthritis, inflammatory bowel
conditions, asthma, lupus, fibromyalgia, chronic fatigue, yeast overgrowth. Hormone disrupting
pesticides and pollutants are linked to hormone problems, low sperm count, birth defects,
stillbirth, breast cancer and psychological disorders.
What is detoxification?
Detoxification is the normal body process of eliminating or neutralising toxins through the liver,
kidneys, lungs, lymph and skin. It should be one of our body’s most basic automatic functions
but in today’s world our body systems and organs that were once capable of cleaning out
unwanted substances are now completely overloaded. And many unwanted substances stay in our
tissues contributing to many symptoms and diseases.
A detox program aims to remove the cause of disease before it makes us ill. Detoxification
through special cleansing diets, herbal supplements and colonic hydrotherapy may help to
prevent diseases as well as improve conditions like cancer, arthritis, diabetes, chronic fatigue.
Nearly every condition can be helped by a treatment that clears the body’s main sewer. Our diets
full of chemicals with too much fat, animal protein, caffeine, nicotine and alcohol radically alters
our internal systems. Even if your diet is good, a cleanse can restore body vitality against
environmental toxins that pave the way for bacterial, viral and parasitic infections.
The liver is the main organ for detoxification and depends on adequate amounts of many
nutrients including vitamins B2, B3, B5, B6, B12, C, folic acid, zinc, magnesium, selenium,
copper, iron, sulphur and some amino acids.
Plentiful antioxidants are needed to blot up the free radicals produced by the detoxification
pathways that are unable to function adequately due to overload and nutrient deficiency. The
bowel is another key organ involved in detoxification. Bowel cleansing with herbs is essential
and can be combined with colonic hydrotherapy.
Detoxification diets reduce the intake of toxins and congesting foods by excluding caffeine,
alcohol, tobacco, sugar, refined foods, additives, fats, red meat, dairy products while increasing
pure water, fresh fruit and vegetables.
High fruit cleansing diets may not be suitable for people with poor blood sugar regulation, yeast
overgrowth, chronic fatigue, and arthritis but vegetables should be fine. If you have any serious
illness or doubts about doing a detoxification programme you should consult your doctor or be
guided by a naturopath or nutritional therapist who is experienced in detoxification and will tailor
a programme to suit your needs.
Do you need it?
Some common symptoms of toxicity are:
Fatigue and lethargy Constipation and diarrhoea Excess weight gain
Stomach bloating and gas
Bad breath, coated tongue
Body odour
Skin problems
Lower back pain, joint pains
Depression, poor memory
Weakened immune system, frequent colds
Food intolerance, environmental sensitivity
Headache and migraine
Benefits to expect from a detox:
More energy
Clearer skin
Better digestion
Weight loss
Clearer mind
Better mood
Better sleep
Less joint and muscle problems
Tips to help you detoxify
Avoid chemicals including household cleaners in the home and workplace as much as
possible. Replace with natural products.
Use only natural products on your skin
Avoid tea and coffee. Expect withdrawal symptoms if you normally drink a lot of these.
Avoid alcohol and tobacco
Avoid red meat. – beef, lamb, pork, bacon and ham unless you need meat for your
metabolic type.
Avoid dairy products and eggs
Avoid smoked foods and shellfish
Avoid all processed and salty foods, additives and artificial sweeteners
Avoid all hydrogenated fats and fried foods
Avoid wheat - use brown rice, millet, buckwheat, quinoa and amaranth instead
Eat mainly fresh fruit and vegetables – organic is best.
Chew well and eat slowly
Eat moderate amounts not huge meals
Reduce stress in your life
Do some exercise such as brisk walking, yoga, Tai Chi, rebounding daily or at least three
times a week.
Practice deep breathing
Drink at least 11/2 litres pure water a day – filtered, still bottled or distilled. Herb teas are
also good.
Brush your skin daily with a long handled natural bristle brush always towards the heart.
Best fruits for detoxification include:
Watermelon, berries, grapes, mango, apples, pineapple, apricots, papaya. Limit bananas to three
times a week.
Best vegetables for detoxification include:
Broccoli, beetroot (beet), Brussels sprouts, cabbage, bean and seed sprouts, carrot, cauliflower,
celeriac, celery, green leaves, onions, garlic, radish, mooli, cucumber, squash, asparagus.
Eat 1 small handful of nuts a day. Choose almonds, hazelnuts, pecans, walnuts.
Have 1 Tbsp mixed freshly ground seeds a day and 1Tbsp cold pressed balanced oil blend.
Suggested Supplement Support from USA
Vitamin Source Multivitamin/mineral, 1 three times a day with meals
Vitamin Source Ester Vitamin C 500mg + Bioflavanoids (neutral pH), 2 or 4 a day with
Antioxidant, 1 twice a day with meals
Herbal Detox Program 1 twice a day with meals
Suggested Supplement support from UK
Higher Nature Advanced Nutrition Complex, 2 -3 a day
Higher Nature Ultra C 1000mg, 1 – 2 a day
Higher Nature SuperPhyte, 1 -2 a day
30 Day Detox as recommended on accompanying instructions
Additional suggestions from USA
Liver & Gall Herbal Formula, 1 twice a day
Additional suggestions from UK
Higher Nature Milk Thistle & Artichoke, 1 -2 a day
The immune system is a network of specialised cells and organs that defend the body against
attacks by foreign invaders. Everyday we are exposed to disease producing organisms that are
present in the air, in our food and water and are on every surface that we are in contact with. The
immune system will target infectious organisms such as bacteria, fungi, parasites and viruses.
We are hearing more and more about the immune system with the increase of immune deficiency
diseases like AIDS and antibiotic resistant organisms. It is a very important system that is often
neglected which also protects us against the cancer forming agents in the environment.
Chronic illness may be triggered by a number of underlying causes which also contribute to the
breakdown of the immune system. The function of the immune system is closely related to the
function of the digestive system as nearly 70% of the immune system is situated in the intestines.
The organs involved in the immune system are made up of lymphoid tissue and are concerned
with the growth of lymphocytes, the white blood cells, that are the key operatives. The organs are
the thymus gland, the spleen, the bone marrow, the tonsils, the appendix, the lymph nodes and
Payer’s patches in the intestines.
The immune system is made up of hundreds of different specialised cells some of which circulate
in the blood and in the lymph system the clear fluid that bathes all our body cells. Others are
situated in the liver.
Signs of altered immune function are:
Frequent infections such as colds, flu, cystitis, thrush.
Chronic infections such as yeast or fungi related problems, parasites.
Persistent infections like chronic fatigue, ME, warts, herpes.
Slow wound healing.
Auto- immune diseases like rheumatoid arthritis or lupus.
Inflammatory diseases like asthma, arthritis, eczema.
The leading cause of immune deficiency is poor nutrition. It is very susceptible to physical and
emotional influence, exposure to toxins or infectious organisms and overgrowth of harmful
organisms in the intestines which affect all parts of the immune system. Overall health and
condition of our immune system is vital to longevity. Without the ability to ward off the simplest
of diseases the body degenerates.
Causes of immune deficiency
Nutritional deficiency – causes lowered function of all aspects of the immune system. The
vitamins folic acid, pantothenic acid (B5), B6, B12, Vitamins A and C and the minerals
copper,, zinc, magnesium and calcium are very important.
Sugar- 3oz sugar can result in 50% reduction of white blood cells for up to 5 hours.
Alcohol – intoxication depresses movement and function of white cells.
Food allergy – the immune defences are directed to foods rather than the invading
Obesity – decreases the ability of white cells to kill bacteria and produce antibodies.
Stress – inhibits many aspects of the immune system.
Inadequate rest – suppresses the Natural Killer Cells.
Excessive exercise – uses up the immune defences on the increase in free radicals.
Hormone imbalance – suppresses the immune response.
Heavy metals – decreases production of antibodies and bacteria killing ability of white
Pesticides – depress T & B lymphocytes and age the thymus gland.
Toxic chemicals – decrease Natural Killer Cells activity.
Air pollution – damages protective mucus membrane.
Drugs – can cause broad immune suppression.
Chronic antibiotic use – general immune impairment, increases yeast and fungal
overgrowth and makes bacteria stronger and more resistant to immune system.
Bowel fungal type dysbiosis – immune complexes formed by yeast are directly
Major surgery and Accidents – normal body inflammatory response overloads the
immune system.
Boosting the immune system
1. Good nutrition plays a major part.
Nutrients especially important are:
Vitamin C – deficiency seriously impairs white cell function.
Vitamin A – needed for the health of our internal skin, the mucus linings of the lungs, the
digestive tract and the genito-urinary tract our first line of defence against infection. Also
needed for production of white cells.
Vitamin E – its antioxidant effects protects the lymphocytes against free radicals so
increasing their effectiveness.
Zinc – plays a very important part in many areas of the immune system
Selenium – another antioxidant nutrient which protects the immune system from
environmental and internal toxins.
Essential fatty acids – Omega 3 and Omega 6 fats that must be supplied by the diet
needed for the production of prostaglandins that help activate the immune system
B vitamins – needed for the development & function of all immune cells.
2. Exercise – sufficient is needed to keep the lymph system in which the cells of the immune
system patrol our bodies, moving. Excessive exercise can suppress immune function so a careful
balance is needed.
3. Positive thought – worry, anger, fear, unhappiness and bereavement all suppress the function
of the immune system. Addressing these problems, letting go of negative thoughts and replacing
them with positive emotions can help bring back balance. Seeing a councillor or other
practitioner trained in helping people release negative patterns may be necessary as it is often
hard to do it on ones own.
B vitamins are used up during stress and may help to restore a more tranquil and confident out
look on life. .
Suggested supplement support from USA
Vitamin Source Multivitamin and mineral, 1 three times a day with meals
Vitamin Source Ester Vitamin C, 500mg 2 – 4 a day with meals
Herbal MediCare Immune, 1 twice a day with a meal
Vitamin Source Ultimate Omega Oil Complex, 1 twice a day with a meal
Suggested supplement support from UK
Higher Nature Advanced Nutrition Complex, 2 -3 a day with meals
Higher Nature Ultra C 1000mg, 1 – 3 a day with meals
Higher Nature ImunoGlukan, 2 – 3 caps before bed or on empty stomach in mornings
Higher Nature Essential Omegas 2 – 4 a day
Additional Suggestions from USA
Colon cleanse
Additional Suggestions from UK
Colon cleanse
Higher Nature Probio Intensive, 1 with each meal
Mental function is as dependent on the food we eat as the cells in our body are. Our brains and
our bodies are interconnected. What affects one will affect the other. Many of us have learned
that that our mental and emotional state can be affected by what we put into our bodies such as
coffee and alcohol.
The brain is made up of essential fatty acids, vitamins, minerals and protein. If we feed it well it
should help us think clearly, perform tasks efficiently, have good memory and good mood.
Severe mental illness can be caused by long-term deficiency of nutrients.
It is a fact that approximately 60% of all the nutrients that the developing baby receives from the
mother before birth are used in brain development. Recent trials have shown that intellectual
performances of ordinary school children can be improved by the addition of a vitamin and
mineral supplement if they were previously deficient.
Major breakthroughs have been made with children with hyperactivity, attention deficit disorder,
dyspraxia, autism and delinquent behaviour by adjusting the diet and providing nutrients that
were found to be deficient.
The Wiring System
The cells in our brains that form the nervous system function via a network of substances called
neurotransmitters (brain chemicals) which are made up of nutrients that come from our food.
Most drugs that are used to treat mental illness are designed to simply block or enhance these
chemical messengers.
Brain Fuel
The brain uses about 20% of the available blood glucose in the blood and is very sensitive to
fluctuations in the levels. Low blood sugar can result in poor concentration, irritability, headache,
anxiety and depression. Balancing blood sugar has already been detailed in a previous section.
Are You A Fat Head ?
A large proportion of the brain is made up of fat and researchers generally accept that the reason
we have developed large brains in comparison to other animals is due to the high level of Omega
3 fats in the diet of our ancestors which was obtained from seafood. Normal brain function,
learning ability, physical co-ordination, proper visual co-ordination, behaviour and mood is
dependant on substances derived from Omega 3 fats.
Omega 3 must be in proper balance with Omega 6 which is also needed for brain structure and
nerve tissue function. Omega 6 oils come from seeds and nuts such as sunflower, pumpkin,
sesame, hemp, safflower, corn, almonds, walnuts and soya beans. However it is important to
ensure that the seeds or nuts and their oils are very fresh. Heat and light damage the oils so they
should not be used for cooking and must stored in the fridge or a cool dark place.
The vitamins B3, B6, C and zinc must be present in adequate amounts for the essential fats to be
converted to chemical messengers known as prostaglandins.
Vitamins, Minerals and Brain Function
The brain uses large amounts of the B vitamins. They are vital for memory, mood and learning.
Vitamin B5 and choline together form a neurotransmitter acetylcholine which helps pass
messages along the nervous system. It is involved in memory recall. Good sources of choline
come from fish and this is why fish gets it reputation as a good brain food.
Although vitamin C is largely thought of in connection with preventing colds it is crucial to
balancing the neurotransmitters. It can also help to detoxify toxic metals that can interfere with
brain function. The minerals calcium and magnesium are natural tranquillisers and help us to feel
relaxed and to sleep. Lack of manganese, an often neglected mineral, can cause insomnia and
restlessness. Deficiency of zinc can be involved in many types of mental problems.
Self-treatment with these nutrients for mental condition is not advised. A nutritional therapist or
nutritionally trained doctor can test for deficiencies and advise on proper doses and balance of
these nutrients. For example, long term zinc supplementation can reduce copper levels with
detrimental effects. However a good multi vitamin and mineral supplement will contain a
balanced level of nutrients but not all contain calcium or magnesium in significant amounts
which may be taken separately.
Herbal Help
Ginko Biloba has been scientifically proven to improve memory. It helps dilate blood vessels
which improves circulation to the brain and it also acts as an antioxidant to protect brain cells. It
has been used in Alzheimer’s and Parkinson’s diseases. St.John’s Wort has long been prescribed
by doctors in Germany for the treatment of depression. It appears to work by preventing the
breakdown of serotonin, the neurotransmitter involved in feelings of good mood.
Brain Toxins
Lead, cadmium, mercury, some food colourings and other chemicals are known to have a
detrimental effect on mood, behaviour, concentration and memory or sleep. High lead levels and
the yellow colouring tartrazine have long been known to contribute to hyperactivity in children.
Aluminium, associated with Alzheimer’s disease is widely used in ready to cook meals and
household products and commonly used in ant-acid medication. These toxic metals interfere with
the function of minerals in our bodies.
Tips for improving memory and mood:
Limit or avoid alcohol.
Avoid all fried or barbequed food and hydrogenated fats.
Avoid tea, coffee and cigarettes
Avoid sugar, refined foods and all additives.
Have a serving of oily fish at least three times a week (the benefits are considered to
outweigh the risks of mercury and chemicals from the sea that accumulate in the flesh of
oily fish but avoid the worst fish – swordfish and tuna).
Use fresh cold pressed nut and seed oils on salads, vegetables and jacket potatoes.
Grind together 1 tablespoonful of mixed seeds and sprinkle on salads, cereals or yoghurt.
Eat vegetables, whole grains, pulses, eggs, nuts, seeds, fish and organic meat for B
vitamins and minerals.
Suggested supplements support from USA
Vitamin Source Multivitamin& Mineral Supplement, 1 three times a day with meals
Vitamin Source Ester Vitamin C 500mg, 2 - 4 a day with meals
Antioxidant Supplement Original Complex, 1 twice a day with meals
Vitamin Source Ultimate Omega Oil, 3 – 6 a day with meals for extended period
Suggested supplements support from UK
Higher Nature Advanced Nutrition Complex, 2 -3 a day with meals
Higher Nature Ultra C 1000mg, 1 – 2 a day with meals
Higher Nature SuperPhyte, 1 -2 a day with meals
Higher Nature Essential Omegas, 4 – 6 caps a day
Additional suggestions from USA
Alert Supplement (herbal memory supplement), 1 twice a day with meals
Vitamin Source Chromium 200mcg, once daily with breakfast.
Vitamin Source Enzyme Complex, with herbs 1 with meals
Additional suggestions from UK
Healthy Direct Gingko & Ginseng
Higher Nature Chromium 200mcg, 1 with breakfast
Higher Nature SuperGest, 1 with meals
By finding out how you are functioning from the questionnaire and following the
recommendations for several months you should achieve a higher level of health.
The quickest way to superhealth is to eat a balanced diet packed with an abundance
of fresh, nutritious and high vitality whole foods foods, organic where possible.
It is beyond the scope of this report to go deeper into what a healthy diet consists of but basic
guidelines are listed at the end of this report. There are many books available on the subject.
You should drink at least 1 – 1½ liters (1 – 1½ quarts) of pure (filtered or good bottled) still water
a day. Avoid a lot of iced water. Herbal or fruit teas and diluted fruit juice can count towards this
amount. Drink minimal amounts of carbonated drinks, regular tea and coffee.
Good balanced nutritional supplements are essential to the complete success of the program as
even the best organic diet and lifestyle is unlikely to provide you with an optimal level of
vitamins, minerals and antioxidants.
No health program would be complete without regular exercise. It is important to find some form
of exercise that you enjoy and you can do regularly. Brisk walking for 20 minutes a day for many
is ideal.
I recommend the 5 Tibetan Rites, an exercise program used by Tibetan monks to live long,
vibrant and healthy lives. You can do the whole routine in 15 – 20 minutes.
Regular practice of these exercises relieves muscular tension and nervous stress, improves
respiration and digestion, benefits the cardiovascular system, and leads to deep relaxation and
You can easily find simple diagrams of how to do the exercises by doing a search on the internet.
If you want to eat a healthier diet but are not sure how to start just ease into it gradually.
Don’t try to do everything at once. Cut down on processed food and try to increase your
fresh vegetable and fruit intake. It takes a while to get into better habits but once you feel
the difference you will be glad you made the effort.
• Enjoy – whole grains such as brown rice, rye, millet, rolled or oat flakes, whole wheat,
whole wheat pasta. Aim for at least one serving a day.
• Avoid - white bread or pastry products made with sugar or bleached flour, biscuits, cakes,
refined sugar and sweeteners and products made from them, packaged breakfast cereals.
Reduce wheat products.
• Enjoy - Fruits and vegetables in unlimited amounts, (these should make up around 60 70% of your daily diet). Eat raw, steamed or lightly stir fried.
• Avoid - processed oil and fats like hydrogenated margarine, and animal fats. Use only a
little butter or olive oil for stir frying and virgin olive oil, or cold pressed oils for salad
• Enjoy - Very lean meat, fish, game, poultry (without skin). 3 -4 oz a day is usually
enough. Organic is best.
• Avoid - Ham, sausages, bacon, smoked meats, processed meats or fish.
• Enjoy - all beans and pulses - use instead of meat and fish as sources of protein.
• Avoid - Highly processed and ready-made meals, additives, preservatives, artificial
colourings etc.
• Enjoy - Fresh fruit and vegetable juices, herbal teas, still mineral or filtered water drink at least 8 glasses of water a day.
• Avoid - Soft drinks such as squashes, colas, diet sodas, fizzy drinks, alcohol, ordinary tea
and coffee.
• Enjoy - low fat dairy products in limited quantities, natural bio -yoghurt, goats milk
• Avoid - Processed cheeses, margarine and full fat sweetened yoghurt.
• Enjoy - Sprouted beans and seeds like mung beans, sunflower seeds, alfalfa and add a
little green seaweed to salads or cooked grains or casserole dishes.
Grind 1 - 2 tbsp mixed seeds such as pumpkin, sunflower, sesame and linseed
together and use daily on breakfast or salads for their beneficial oils.
Sandy Halliday [email protected]