feelgood 12-11-2010

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FeelgoodFeelgoodFeelgoodFriday, November 12, 2010

FeelgoodFeelgood

Exercising outdoors during the cold weathernot only boosts your immune system and mood,it also helps you to drop weight – faster: 8,9,10

weathercoldtheduringoutdoorsExercising weathercoldtheduringoutdoorsExercising weathercoldtheduringoutdoorsExercisingmood,andsystemimmuneyourboostsonlynot mood,andsystemimmuneyourboostsonlynot

Stretch into winter

LET’S TALKX Factor opens doors betweenparents and children: 4, 5

HOT SOAKChill out with heavenlyoil-scented bath: 14

LOOKING BACKPamela Flood on hermum’s untimely death: 11

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FRIDAY, NOVEMBER 12, 2010

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Feelgood

HEALTH NOTES

Kate O’Reilly

WHAT’S ON

www.irishexaminer.com www.irishexaminer.comFeelgoodMag FeelgoodMag www.irishexaminer.com [email protected] Editorial: 021 4802 292 Advertising: 021 4802 215

News front

■ HEALING DAY: A healing day takesplace in the Walter Raleigh Hotel inYoughal, Co Cork, from 2pm on Novem-ber 21. Proceeds of the day will go tothe Keith Phelan Fund. Keith is an11-year-old who suffers from cerebralpalsy and his family are hoping to raisefunds to take him to Germany for stemcell treatment. There will be a range ofholistic therapies available on the dayinclude reiki, EFT, chakra balancing andcard readings. A small donation is re-quested for each treatment. Further de-tails from Maura on 086-891777 or Mar-garet on 087-4195723.

■ WELLNESS WORKSHOPS: Suicide orSurvive (SOS), a charity providing ser-vices and supports aimed at suicide pre-vention in Ireland, is running a series offree workshops in November and De-cember aimed at raising awareness ofmental health issues and supportingthose affected. Each one-day workshopoffers participants supports to helpthem maintain their mental wellness intheir personal and professional lives.The workshops will take place in Dublin,Wexford and Leitrim. Further detailsfrom 1890-577577 or visit www.suicide-orsurvive.ie.

■ MALLOW AWARE: Mallow AwareSupport group meets every Thursdaynight at 8pm in Le Cheile Family Re-source Centre (next to Gilbert Centre),Fair Street, Mallow. The group is openand welcomes anyone who suffers fromdepression or an anxiety disorder andfeels in need of support. Aware supportgroups are confidential and offer a safeand friendly place for those who wish toovercome the isolation and lonelinessof depression. See www.aware.ie.

■ NUTRITION DIPLOMA: The College ofNaturopathic Medicine is holding anopen evening at the Rochestown ParkHotel in Cork next Monday, November15 from 7pm to 9pm. There will be de-tails on the next CNM diploma coursestarting in Cork. For more details call01-2353094; www.naturopathy.ie.

■ HEART CLINIC: The Irish Heart Foun-dation will hold a free blood pressureand cholesterol testing clinic at theFamily Resource Centre, Farranree, Corknext Wednesday, November 17, from2.30pm to 4pm. Further details from021-4505822 or 1890-432787.

■ RCSI EXHIBITION: The Royal Collegeof Surgeons in Ireland (RCSI) will hostan Innovation exhibition on Mondaynext November 15 from 2pm to 5pm.The exhibition is open to the public andis free of charge. Visitors will be giventhe opportunity to simulate surgicalprocedures, participate in a virtual pa-tient diagnosis and discover more abouthealth research. The exhibition is part ofthe annual Innovation Dublin festival(November 10 to 21). See www.rc-si.ie/innovationdublin.

■ FLAG DAYS: Cork Simon’s annual flagdays are taking place on November25-26. If you have an hour to spare tohelp, contact Mary at 021-4929410.

Items for inclusion in this column canbe sent to [email protected]

A competition looking for local heroes can inspire us in atime of doom and gloom, writes Arlene Harris

A ray of lightTIRELESSCAMPAIGNER:Darren Cawley, whowas awarded thetitle of Santa Rita120 Local Hero in2009 for his work inraising awareness ofthe plight of dialysispatients. Picture: LeonFarrell/Photocall Ireland.

W ITH the economic climatecontinuing to spread doomand gloom across the

country, a good news story is always wel-come. To boost flagging spirits, winemakersSanta Rita 120 have just launched their an-nual hunt for local heroes.The Local Hero of the Year competition

encourages people to nominate an inspira-tional person, whether it’s a hard-workingvolunteer, a local charity worker or simplysomeone who is making the best out of adifficult life. The winner of the competi-tion will receive a large sum of money todonate to the charity of their choice.Darren Cawley from Westport was last

year’s winner. When he was 20, the other-wise fit student discovered he was sufferingfrom a rare kidney disease which left himon dialysis three times a week and on thewaiting list for a transplant. Now 32, Dar-ren has had one unsuccessful transplant andis still waiting for another chance.“I had a kidney transplant 12 years ago,

but it stopped working after two years,” hesays. “Time has stood still ever since.”Darren has been on a transplant waiting

list for five years and despite the fact thatfamily members have offered to donate anorgan, he is holding out for a lucky break.“I don’t really want to put them through

an operation for me,” he says. “I have beenwaiting for so long, something has to hap-pen soon.”

Nominated by his sister for his tireless workin highlighting the plight of dialysis patients(almost 2,000 currently in Ireland), the Mayoman was delighted to win the 2009 title.“The main reason I was nominated was

due to a project I started with the WestportLions Club to promote donor awareness inschools — I also give talks for thePunchestown Kidney Research Fund and theIrish Kidney Association,” he says.“I knew nothing about kidney failure when

I was told that I had it, so I thought it wouldbe a good idea to educate as many people aspossible on this subject.”

Darren donated his 10,000 prize moneyto the European Transplant and DialysisGames and hopes his involvement will helpto highlight the need for people to carry or-gan donor cards. “If more people wereaware of the daily suffering of dialysis pa-tients many more would choose to carry anOrgan Donation Card.”■ To nominate someone for a Local HeroAward visit www.facebook.com/santarita120or pick up an application form from yourlocal supermarket or off-licence.■ For details about organ donation visitwww.ika.ie

SIGHT WOES: People who rated their ownvision as being very good or better were 63%less likely to develop dementia.

GETTING your eyes examined regularly andcorrecting vision problems could help to sig-nificantly reduce your odds of memory-steal-ing dementia as you age. A recent US studypublished in the American Journal of Epi-demiology showed that when compared withpeople who felt their vision was poor, peoplewho rated their own vision as being verygood or better were 63% less likely to devel-op dementia over a nine-year studyperiod.Worryingly, people with vision problems

who failed to visit the eye doctor, or who lefttheir vision problems untreated, were ninetimes more likely to develop Alzheimer’s.According to Mr Arthur Cummings, con-

sultant ophthalmologist, at the WellingtonEye Clinic: “The results of this study buildon previous findings from similar studies thathave found links between declines in eyesightand deteriorating cognitive ability. The con-nection between both is not totally clear asyet, but is possibly down to the fact that poorvision makes it more difficult to engage inhealthy lifestyle habits known to controldementia risk, such as regular exercise andmentally stimulating activities like reading.”

Adults who are born deaf can see betterthan people with good hearing, accordingto research released this week. A studyfrom the University of Sheffield showedthat deaf adults and teenagers react morequickly to objects in their peripheral visionthan hearing people.

Dr Joanna Robinson, research pro-gramme manager for the Royal NationalInstitute for Deaf People (RNID), said thatthe results could have positive conse-quences for deaf people. “This researchshows that adults who have been deaf sincebirth may have advantages over hearingpeople in terms of their range of vision,”she explained.Deaf children were found to be much

slower than hearing children to react tovisual stimuli, but typically go on to developbetter than normal peripheral vision byadulthood.

A unique support day for and by parents ofchildren with special needs takes place onSaturday in the Carlton Hotel, Galway .Entitled Look into my eyes, the day-long

workshop focuses on supportive experiences,strategies, activities and positive parental net-working.“This is a day of sharing by, for and with

parents of children with special needs,” saysorganiser and co-facilitator says MariCaulfield, a speech and language therapist.The workshop costs 40, which covers re-

freshments, lunch and all course materials. Toregister please contact Mari Caulfield, Train-ing Ways, The Courtyard, Kilcolgan, phone091-796777 or email [email protected]

The Lucena Foundation is holding an infor-mation evening for parents, carers andteachers on bullying in second levelschools.The meeting will be held at the Lucena

Clinic, 59 Orwell Road, Rathgar, Dublin, 6 at7pm on Tuesday, December 7. Keynotespeaker is consultant child and adolescentpsychiatrist, Dr Maria Lawlor.Admission is free, but you must register.

Phone 01-4923596 or email [email protected]

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FRIDAY, NOVEMBER 12, 2010Feelgood

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THE SHAPE I'M IN Sonya Lennon

In profile

In tip top form

FIGHTING FIT:Mum-of-twoSonya Lennonsays she isa mildadrenalinejunkie.Picture: BillyHiggins

R TE Off The Rails presenter Sonya Lennonadmits to being a “mild adrenalin junkie”,which is why abseiling 100ft off the roof of

Croke Park’s Hogan Stand last month didn’t faze her.The fashion stylist and TV presenter did the challenge

for the Irish Motor Neurone Disease Association (IMN-DA). “What appealed was the possibility of fundraising fora good cause combined with the thrill of the challenge,”says the 41-year-old, who recalls just one episode of verti-go in her life.“We climbed 6,000 feet up the Alps and at the top we

walked out on this precipice and I got the wobbles. Theysay the fear is of the compulsion to jump rather than afear of heights. With the abseiling, I expected to feel fearwhen I got up there, but I didn’t — it was very exhilarat-ing and strangely calming.”For the mum-of-two clothes aren’t just her career but

her hobby too. “I dress to amuse myself. Clothes aresupposed to be a joyful experience. People say they don’thave enough money but, now more than ever, there arebetter value brands and charity shops. I love when womencome together and swap clothes — it should be an egali-tarian activity.”

Sonya and partner David Smith are the parents offive-year-old twins Evie and Finn.To donate to IMNDA, which is dedicated to providing

care for people with Motor Neurone Disease, [email protected] or phone 1800 403403.

What shape are you in?I’m pretty comfortable with my body. I found fitnessabout seven or eight years ago. I’m convinced that my sub-conscious made an effort to get me fit in advance of get-ting pregnant. At the beginning of being fitness-aware, Idid yoga. Now I do a combination of eikram yoga —which is conducted in a room heated to 40 degrees —walking and swimming.

Do you have any health concerns?Before the children came along, we got a dog. They saydogs and their owners look alike. This is an AmericanStaffordshire bull terrier. I looked at her one day andthought she’s solid, loyal and strong. I can definitely seesimilarities — I’ve rarely been floored by illness. Even be-fore getting fit, it’d have taken a lot to knock me down.

What are your healthiest eating habits?Porridge in the morning, plus we eat a lot of vegetables.My partner doesn’t eat red meat so we eat a lot of fish.We’re about 60% vegetarian in our house. We’ve cut downon bread and cut out white bread.

What’s your guiltiest pleasure?I like a bit of dark chocolate now and again, but cheeseis a big failing. I don’t feel guilty about it, though I doabout the odd diet coke. I have a relatively healthy diet soI don’t mind the occasional vice.

What would keep you awake at night?I launched an exhibition recently and I most certainlyhad anxiety dreams the night before. I generally sleep well.I need eight hours and I usually get it.

How do you relax?By doing yoga and, if I have a window of time, I’ll walkthe South Wall pier. Halfway along, I have this massive ex-hale of breath and, whatever was stressing me, is gone.

Who would you invite to your dream dinner party?I’d like to have a chat with Coco Chanel, Nelson Man-dela and Madonna. I think I’d quite like to have a chatwith one of my ancestors too, such as mygreat-great-grandmother.

What would you change about your appearance?I’d probably like to tighten up my twin belly. I had aCaesarean section and my tummy’s a little loose. But youknow what? It’s all right.

When did you last cry?I cried at Despicable Me recently.

What’s your favourite smell?I tend to surround myself with smells of an edible vari-ety. I really like the fragrance, Comme des Garcons, whichis a melange of cinnamon, spices and woodiness.

What trait do you least like in others?A lack of straightforwardness. I tend to be pretty straight.

What trait do you least like in yourself?I’m far from perfect but I’m really happy with my life atthe moment so I wouldn’t change anything.

Do you pray?No, but I do have a code, which is my mantra on a dailybasis. As much as possible, I try to enjoy the moment andbe continuously thankful for what I’ve got.

What would cheer up your day?A phone call from a friend.

Helen O’Callaghan

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Feelgood Feelgood

Modern life

Get fit forwinter:Week 7

JUST two weeks to go to the weddingand it’s all systems go for Edel O’Sulli-van, pictured. She is getting married athome in Kerry, which means frequenttravelling across the countybounds from Cork over the pastcouple of months as she finalisespreparations.

There are times when Edel ishard-pressed to fit in trainingat the weekends, as outlinedby her fitness trainer GillianO’Sullivan, but she never failedto find time. It’s the key to hersuccess.

“Once you have the trainingdone you feel great and it isgood to have time to yourself.

“With the weather so bad Ihad to do most of my trainingin the gym. I definitely feelmore toned, especially on mylegs from the running and onmy arms from the weight train-ing.”

Though Edel is well on her way toachieving her goal, she’s determined tostick to her new fitness programme.

“I try to eat healthily during the week,but I am not overly strict on myself. Ilike to keep things in balance. If I overdoit one day then I try to be good and getback on the wagon the next day.”

■ www.gillianosullivan.ie

Therese O’Callaghan

Not just aboutthe

YOUNG FANS: Lía Flattery and her sister, 10, Saoirse, at home with their mother Deirdre, are avid fans of X Factor, and rarely fail to watchthe show which they discuss with their friends the following Monday. Picture: Maxwells

X Factor is compulsive viewing for many families. Ailin Quinlan finds the hit TV talent show also offers a key opportunity to discuss life values

STAR JUDGES: X Factor judges Louis Walsh, Dannii Minogue, Cheryl Cole and Simon Cowell.Cheryl and Danni are both admired by the Flattery girls. Lía says Cole has “been through a lotthis year and has come through very strongly.” Picture:Ken McKay, ITV

THE GIANT X flashes up on the TVscreen, sparks fly, the celebrityjudges appear, the excitable audience

goes wild — and 10-year-old Saoirse Flatteryalong with her teenage sister Lía are spell-bound.“Every Saturday and Sunday the fire is lit

and the girls sit down with mugs of cocoa —it’s a whole ritual and there’s great fun aroundit. They watch the programme religiously. It’sprimarily the two girls who love it most. Ipop in and out, but they’re absolutely rivet-ed,” says their mother Deirdre.Most two-year-olds would recognise the

X-Factor logo — according to TV3 ratings,the programme attracted a mind-bogglingaverage 766,000 Irish viewers each night forthe four Sunday nights of October.And why not. X Factor’s combination of

flawless production, human drama, excite-ment and rags-to-riches hype makes it utterlycompelling.“I’m a big X Factor fan — I usually watch

all of it on Saturdays and Sundays,” saysSaoirse, whose favourite singers are MattCardle and Mary Byrne, though she likes theboy-band One Direction too.“I love Matt because he has a very good

voice and he’s quite modest. A lot of thecontestants have lights and smoke and dancersaround them, which kind of distracts youfrom what they’re doing, but he doesn’t needthat because he has such a good voice.“Mary Byrne is my next favourite. She’s

really nice and very talented and even thoughshe doesn’t sing modern songs everyone lovesher voice.“During the week I look forward to the

programme on Saturday and then on SundayI think about who will lose out this week. Iusually watch it with Lía or my friends if I’mover at their house. It’s one of my favouriteprogrammes.”Lía, 15, is equally enthusiastic and rarely

fails to watch the show at the family’s homein Celbridge, Co Kildare.“Everyone watches it. It’s something to talk

about in school on Monday. Mary Byrne andPaije are my favourites — Mary because she’sIrish and probably has the best voice, andPaije because he’s so cute and loveable.”The girls’ mum Dr Deirdre MacIntyre,

clinical psychologist and director and co-founder of the Institute of Child Educationand Psychology Europe, has reservations,however. On the one hand, it’s all aboutescapism, fantasy and fun — but on theother, she believes, it’s “all about makingmoney. Previous winners often disappear offthe radar fairly quickly and for some contes-tants it’s a very short time in the limelight.”It’s important that children understand this

reality, she says, adding that parents play astrong role in ensuring children understandthat there is “a big manufacturing elementbehind it.”There’s also a message about getting rich

quick, she believes, an assumption that it canbe “easy for some”.Yes, the show features people like Mary

Byrne who, says MacIntyre, “is the classicCinderella story,” but children might notnecessarily understand how rare a lucky breakis, that Byrne has been singing for yearsor that genuine success often takes years ofpractise and grind.MacIntyre worries about the vulnerability

of some of the contestants:“Some of them come fromdisadvantaged backgroundsand I wonder what willhappen to them in thelong term, and the impactof disillusionment after allthe hype, andbeing in the media lime-light at such an intensepitch. As escapism and fan-tasy it is fine, but you needto filter it through the lensof reality.”There is a danger that

youngsters reared in a TV culture could start

to believe TV fame is a worthwhile and im-portant aim in life, warns Mike Power, clini-cal psychologist and project leader at theMater Hospital Dublin: “These shows panderto the immediate gratification of success, de-fined in terms of sex and money. That is thedefinition of success that is being propoundedthere,” he says.Another problem, says Power, is that

teenagers can become socialised to a view oflife which is highly combative and promises awinner-takes-all mentality:“I’d call the X factor compelling trash TV

viewing, Trash TV perpetrates the illusionthat success in life can only be achieved at

the expense of others. Italso panders to the fairy-tale message that a luckybreak will change a per-son’s whole life.”Teenagers need to un-

derstand that it iseffort and not outcomethat determines success inlife, says Power, who feelssuch programmes candamage a youngster’s per-ception of genuine success.Lía, however, is

clear-eyed about the show:“I certainly wouldn’t dream of entering it.

I’m not interested in signing, but if I was Idon’t think the X Factor would be my routeinto the entertainment business.”She likes the female judges Cheryl and

Danni — Cheryl in particular, who she feelshas “been through a lot this year and hascome through very strongly.”“A lot of girls my age look up to her for

her music and her sense of style — and she’sstunning-looking!”The eldest child in the Flattery family,

Danny, 17, has his own rock and indie band— and strongly disapproves of X Factor: “It’snot really right to take people who are naïveand shove them into the spotlight whenthey’re not ready for it. I think a lot of themjust fade away. There should be an emphasison people who write their own music anddon’t just do covers. It’s a formula with thesame sort of people every year.”There is a lot of negative feedback about

the programme, says child and adolescentpsychologist Dr Kate Byrne: “You can seesomeone’s confidence being annihilated, andthat bothers me a lot,” she says. However,Byrne emphasises that there are very positiveelements to the show, such as the messageabout following your dream and the fact thatthe show is open to anybody with talent.“My kids watch it. It does have huge im-

pact and it is very influential. The peoplewho get through are the people with realtalent.“There is no discrimination on the grounds

of age for example. Mary Byrne is mid-dle-aged and quite overweight, but with amagical voice. She is seriously talented andhas been given an opportunity.”Teenagers tend to be very critical beings

anyway, says Byrne, adding that she doesn’tfeel the X Factor makes them any more orless critical.On the plus side, she says, the show does

reveal, to some extent, the stories behindeach person.“Look at Susan Boyle — she and Mary are

shining examples of pursuing your dream andthat is the positive message to kids: if youhave something you really believe in, go forit.”Mike Power says the show also provides an

opportunity for parents and children to inter-act and chat, and “find out about each otherslives through talking about performers withwhich they identify,” he acknowledges.However, it’s important that parents be

aware of, and counteract the get-rich-quickmessage and the concept that celebrity is theultimate ambition for achievement “ratherthan kindness, relationships, real talent, hardwork or long term goals,” cautions MacIn-tyre.

Most parents wouldn’t like the implicationin the X Factor that fame and money are theultimate values in life, she says, adding thatparents should think about what messages aparticular programme or show is communi-

cating.To begin with, parents need to be aware of

the impact of TV shows such as the X Fac-tor.“You need to ask what are the key mes-

sages and the implicit values and what im-pact this is having on your children, andhow to counter this.“The easiest way is to watch the show

with your children and discuss things asyou go.”

BIG VOICE: Mary Byrne’s success aclassic Cinderella story in X Factor.

fame

e purpose of the event is to raiseawareness among the general publicof the benefits of counselling and psy-chotherapy and to let people discoverthe options that are available. Profes-sional counselling / psychotherapy canbe a great support in times of crisis orchange.

e Public Information Day will be bothinformative & interesting with Informa-tion Stands, Exhibitions & various speak-ers giving talks on relevant subjects.Dr Harry Barry, a Drogheda GP andauthor of ‘Flagging Stress’, who has high-lighted the value of a counselling / psy-chotherapy in the treatment of a range ofconditions including anxiety, depressionand addiction, regularly refers his pa-tients to counsellors / psychotherapists

and welcomed the IACP’s Public Infor-mation Day.“I have the utmost confidence in IACPmembers’ confidentiality, code of ethicsand professional standards. ey rep-resent a broad range of expertise andtheir practice has a real value for manypatients,” he said.

e IACP have found that the recessionis, in many cases, adding to the pressurepeople feel under. In a recent survey82.1% of IACP counsellors / psycho-therapists responded that their Clientsreported being more stressed out due tothe effects of the recession.

e psychological and emotional ben-efits of counselling and psychotherapyare considerable.

e Irish Association for Counselling andPsychotherapy (IACP) will host a FREEPublic Information Day in the RoundRoom of the Mansion House on Saturday20 November 2010, 12pm – 5pm.

ADVERTISEMENT

We Can All Feel Stuck from Time to Time. . .

Irish Association forCounselling and Psychotherapy

Check out the IACP website www.iacp.ie for more information

The IACP is a registered Charity representing over 3,250 professional members nationwide. Established in 1981, the IACP identifies, develops and maintains professional standards of excellence in counselling and psychotherapy through education, training and accreditation.

FREEPublic Information DayROUND ROOMMANSION HOUSESaturday November 5th12pm-5pm


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Feelgood

Time out

CatherineShanahan

MUM’S WORLD

CatherineShanahan

MUM’S WORLD

I was onday three of a

five day jolly onparole from that

jail ofdomesticity

where men aremen, children

are tyrants andwomen are theglue that binds

PURE BLISS...SPAWATCH

PAMPERING SESSION: A therapist gives a treatment to a client at the Thai Angsana Spa inthe luxury four-star Brehon Hotel, Killarney. Picture: Brehon Hotel

■ NOTE: Regular columnist Dr Niamh Houston is on leave this week

THERE are some things clear as mud andMoroccan proverbs are no exception.“Better to be content with a handful of

dried dates than to own the Gate of Peacocksand be kicked in the eye by a broody camel”,a wise old Berber warned during a recentvisit to Marrakech.“Indeed” I replied, wondering if “gate”

was the Berber collective for peacocks andwhether camels, like women, grow broodyfor want of kids. Or if a kick from a donkeyis better or worse than a punt from a camel.“The camel driver has his plans and the

camel has his”, the ancient added mysterious-ly, before disappearing into the souk.A travelling companion had his own take

on the ship of the desert. “I distrust camelsand anyone else who can go without drinkfor a week,” he said before striking out insearch of a Johnny Ronan-style boltholewhere camels may well pass through the eyesof needles, but fun-sized developers haven’t asnowball’s chance of bagging a former MsWorld.It was day three of a five-day jolly on pa-

role from that jail of domesticity where menare men, children are tyrants and women arethe glue that binds.It took no time at all to shake off the

shackles of motherhood — I acclimatised asquickly as a caged animal released into thewild, a ready and willing participant in any

excuse for a knees-up. A three-hourminibus trip from Agadir to Marrakechcould have happily gone on another threehours without a single chorus of “AREWE THERE YET?” or “I NEED TOGO FOR A PEE!”Lunch took as long as we wanted and

dinners were raucous affairs with no cribsabout “grass” on the garlic bread or re-fusals to clear a plate. Forks were used asintended and no-one was stabbed just forfun, and everyone said “Please” and“Thank you” without once being prompt-ed by mum.Hangovers were easily cured with a

five-star dip in the pool. I wasn’t roared atto “BLOW UP MY ARMBANDS!” orstand shivering in the shallow end.I shopped in the crowded souks without

losing a single child and I sat and sippedcoffee, unhurried and unharried, justwatching the world go by.It was the kind of time-out every moth-

er should have to re-ignite her sense ofself, if only to learn that if you buy cheapmeat, when it boils, you smell what yousaved. And that by all means trust in Allah,but tie your camel first, or if you are plan-ning on telling the truth, have one foot inthe stirrup at worst. And never forget itwas that final straw that broke the camel’sback.

Name: The Brehon Hotel and Angsana SpaAddress: Muckross Road, KillarneyTelephone: 064 6630701Email: [email protected]: www.thebrehon.comSpa treatment: BlissCost: 230Reviewer: Margaret Jennings

Treatment: When I booked this treatmentfrom the varied spa menu, I was obviously inneed of a wind-down. I was attracted to thename of the treatment, Bliss, but it had notclicked with me that it would take threehours to experience.The fact that it was three treatments in

one, explains the price, but this is as good astaking a mini holiday. It was just as well I wasstaying in the hotel and could afterwards sim-ply ascend by lift to my room wearing justmy fluffy bathrobe and a blissful smile.Although I had experienced 60-minute

body massage treatments elsewhere this wasmy first time having a body polish (30 min-utes) and it was my second facial ever (60minutes).My Thai therapist displayed a surprising

strength as she scrubbed me with sesame oilmixed with ground sesame seeds, coriander,and cumin. It was invigorating and messy.Newly ‘polished’, she veered me off to theshower while she cleared up the muddy-likeresidues on the table in preparation for my60-minute full body massage.The effects of her strong strokes with

tumeric oil meant I wafted off in the spaciouscandle-lit room, surrounded by exotic scentsand soft piano music. And by the time itcame to the facial, I was utterly, blissfully indream-land — possibly in Thailand — andthe oils, creams, hot face towels and face andhead tapping were interrupted only by myown snoring rhythms which jolted me out ofutopia every so often.I had thought I had dreamt of a distant wa-

terfall but it was my therapist running the

water for my frangipani scented bath strewnwith yellow crysantemum flower heads.While I luxuriated in scented heaven, I wasbrought fresh fruit to eat and honey andlemon tea to drink. An added treat to winddown from being wound down.This is the closest I have ever been to being

totally pampered. I was blissed out for severaldays afterwards.Score: 10

Hygiene: The Angsana Spa and VitalitySuite seemed gleamingly clean and the plea-

surable experience was enhanced by refresh-ing lemony burning oils. Just one blip wasthe hand-dryer was not working on the day,but there were plenty of tissues available andof course my own personal towel.Score: 9

Spa quality: Top marks for the exotic can-dlelit entrance at the spa and the warmth ofthe staff, an ambience which continued intothe relaxation room where I was greetedwith herbal tea on arrival. A plaque on dis-play showed readers of The Irish Tatler mag-

azine had voted it their spa of the year for2010.The vitality suite is bright and spacious and

I felt totally refreshed and cleansed in partic-ular, wandering between the heat of thecrystal steam room and the gentle coolness ofthe tropical showerScore: 10

Staff: There is a mix of Irish and interna-tional staff at The Brehon and we foundthem to be professional and friendly fromreception, to the restaurant, the bar and theAngsana Spa.Score: 10

Accommodation: Our room had a stun-ning view of the mountains in KillarneyNational Park, bathed in sunshine — all ofwhich complemented the theme of the hotel— which gets its name from the old Brehonlaws under which people were obliged togive hospitality. Aside from the four-star lux-ury facilities, including free broadband access,some thoughtful touches were the chocolateson the pillow at night together with a weath-er forecast card and a scroll telling the ‘bed-time story’ of Irish mythical figures such asOisín and Tir na nÓg.Score: 10

Food: Danú Restaurant offers a set menuor a la carte with some of the options arecommon to both. My curiosity was arousedby the Risotto of Castletownbere Crab withpetit pois, broad beans and parmesan with ablack pepper biscuit. It was just the rightmelt-in-the-mouth portion for a starter and aan intriguing combination of flavours. Mymain course of roast Atlantic Halibut with aherb crust in Hollandaise Sauce with cro-quette potatoes was beautifully presented andso tasty that I had no room left for dessert.Score: 9

Total score: 58/60

TERAPROOF:User:GREGMCCANNDate:10/11/2010Time:16:29:26Edition:12/11/2010FeelgoodXH1211Page:7 Zone:XH

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Tony Humphreys

Psychology

When professionals lead with head and heartthey are far more balanced and effective

Put heart firstBULLYINGWOES:Complaints ofbullying arecommonplacein theworkplace.Picture: GettyImages

THE recession has brought to light the darkness ofthe narcissism, individualism, greed, avarice, deper-sonalisation, denial that has crippled many national

economies. There developed a quiet suffocation of individu-ality, authenticity and accountability in many workplaces —most notably financial institutions and health services. Fur-thermore, the target-fixated mentality in many multi-nation-als led to serious depersonalisation of employees and an un-precedented level of bullying and passivity.Typically, being effective is the ambition of those of us who

work in business, health, education or simply in homes.However, what is often not appreciated, by men in particular,is that being affective is an essential aspect of being effective.The verb to ‘affect’ means to influence emotionally and the

word ‘effect’ means to cause, to get a result. In managementpractice these two verbs are inextricably linked— they arebedfellows that when used together have the potential tobring about powerful and enduring change.Men have typically referred to affective qualities as the ‘soft’

aspect of management, but is it not ironic how ‘hard’ it is formen to embrace an affective approach in their professionallives. There is no mystery to this reality as males are chan-nelled into believing that it is a weakness to show emotion.But the opposite is the case — it is a profound weakness (inthe ‘defensive’ meaning of that word) not to be affective. Theirony is that when professionals lead with head and heart theythemselves are far more balanced and effective and they createan environment where a sense of belonging is felt by theircharges.The ability to perceive and express an affective experience

is a fairly recent phenomenon. There are still cultures in theworld today that do not value and often punish the percep-tion and expression of emotions. In many workplaces such ataboo exists, as it does in many schools and health services.Within families there can be a ban on emotional expression,more so for male children.But feelings don’t disappear because we are told not to have

them. Feelings creatively arise — they are there to give ex-pression to needs or the reality of unmet needs.When children or adults repress or suppress their feelings in

a creative and protective response to the dangers of emotionalexpression, these buried feelings will find substitute means ofexpression — substance addictions or illness or emotionaloutbursts that appear to happen ‘out of the blue’.One of the great crimes in the area of management was the

development of human resources departments. The word re-source took the ‘person and heart’ out of managing employ-ees and reflected the prevailing attitude in many companies of‘profit before people’. It comes as no surprise that complaintsof bullying are commonplace in the workplace and that manymanagers believe the way to motivate employees is to bullythem. The devastating effects of bullying on children, not on-ly by their peers, but by significant adults in their lives, arewell documented. The effects on employees is increasinglybeing documented and many work organisations are facinglegal challenges due to the bullying ethos of their managers.It is critical that work organisations learn to appreciate that

an employee who is respected, individualised and enabled isfar more motivated and committed than the employee whocomplains of anonymity or being bullied. It may appear sim-

ple to say, but a happy and contented employee is a muchgreater asset to any organisation than an employee who har-bours aggressive or passive-aggressive resentment.Professional effectiveness is largely determined by personal

effectiveness. However, it has not been the policy of work or-ganisations and employers to evaluate the interiority of theirmanagers. This is a serious oversight because the managerwho carries considerable emotional baggage into the work-place can wreak havoc with relationships and create a darkwork ethos.Professional qualifications, gender, age, status and wealth are

no indices of emotional and social maturity and it is incum-bent on employers and managers that they reflect on theirown level of personal maturity in order to be more effectivein people-managing. It is equally important that work organ-isations provide opportunities for their managers to examinetheir relationship with self and others.Managers effectively need training to understand their own

inner feelings as well as their inner and outer defensive re-sponses. From this position of understanding they can betterunderstand and respond maturely to the challenging be-haviours of employees.It is with the defensive responses of self and employees that

managers are especially challenged. The understanding ofthese defensive behaviours (for example, verbal aggression,non-co-operation, irresponsibility, passivity, poor motivation,stress reactions) is critical to effective management. The taskof the manager is to get behind his own and employees’ de-fensive reactions and focus on what lies hidden. More oftenthan not, what are being masked are issues of low self-esteem,suppression of emotions, difficult staff relationships and deper-sonalisation of employees.It is only by speaking the truth that real progress can be

made in determining the whys and wherefores of human re-actions. Nevertheless, the interpretations shown need to benon-judgemental and empathic — otherwise understandingwould be threatening rather than enlightening in nature.It is the responsibility of each of us to reflect on how we

are within ourselves and how we relate to others. For thosein positions of leadership and management, the need to re-flect daily is even more urgent since the influence wieldedcan have lasting effects on the wellbeing and potential of oth-ers and on organisational effectiveness.

■ Dr Tony Humphreys is a clinical psychologist, author andnational and international speaker. The Mature Manager isrelevant to this article.

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xxxxxxxxImmune boostersxxxxxxxxCover story

Exercising in the winter months is not alone beneficial for the mind, it’s also good for the body, a new US study shows. Peta Bee reports

WARM UP TO THE COLDStudies have

shown thatpeople who

keep up theirexercise

regime during acold snap

report bettermood status

than those whosnuggle up on

the sofa.Winter

workouts havebeen found toraise levels ofendorphins sothat the usual

downfall ofspirit that

coincides withthe lack ofdaylight is

often avoided

A S the nights draw in and the number oflayers you need to stay warm is multiply-ing by the day, exercise is probably the

last thing on your mind. Pulling the curtains andcurling up on the sofa with a bar of chocolate mayseem like a good idea, but your waistline will notthank you for it.Hibernating in the winter months can see pounds

pile on without you realising it, so that by the timespring comes around some drastic attention is re-quired.So how can you motivate yourself to stay in shape

this winter? Researchers investigating the way thebody responds to a drop in temperatures have pro-duced findings that may provide the impetus youneed to brave the elements in the name of fitness.Indeed, at Saint Louis University in America stud-

ies have shown that people who keep up their exer-cise regime during a cold snap report better moodstatus than those who snuggle up on the sofa. Winterworkouts have been found to boost the mood byraising levels of endorphins so that the usual dip inspirits that coincides with the lack of daylight is oftenavoided. And it’s not just the mind that benefits.Tony Breitbach, director of athletic training at St

Louis, suggests that exercising in cold weather is ben-eficial for the body as well. Getting outside the frontdoor is the hard part, but once you have made themove, you will almost certainly find you can pushyourself for longer because your body tolerates coldbetter than heat. Even fat-burning increases during acold snap. When cold air comes into contact withyour skin, the brain triggers the adrenal glands intoaction, claim Breitbach and his team. These glandsthen release surplus quantities of key hormones thatforce fat to be metabolised at a high rate by yourmuscles.Other researchers have shown that getting outside

in the cold weather could boost the activity ofcalorie-burning brown fat in the body, a substancethat could help you to lose weight rather than gain it.It has long been known that babies have deposits ofbrown — or ‘good’ — fat around their shoulderblades to help maintain the body’s core temperatureafter birth. But until recently experts thought itdisappeared in infancy when its physiological impor-tance had been exhausted. Brown fat, which is alsofound in small mammals like rats and mice, becomesactivated naturally only when people are cold and onthe verge of shivering.Injecting 50-100 grams of brown fat cells into a

person could help them to burn off more than 10pounds of ‘bad’ fat a year, scientists predict. ButProfessor Mike Cawthorne, director of metabolicresearch at the University of Buckingham who hasresearched the effects of brown fat, says there aresimpler ways to activate brown fat’s benefits.“Today, our homes, cars, offices and shops and

almost everywhere we go is warm,” he says. “Justturning off the central heating could help spur brownfat into action. Or go out for a walk when there’s achill in the air. If we were to expose ourselves tocooler temperatures more often, then a lot of peoplewould probably lose weight.”Of course, thoughts of physical activity can be

hampered if you are sneezing, spluttering and havetrouble breathing through your nose. Surely, yourexercise routine should be put on hold until you feelbetter? Not according to American researchers whohave been studying the effects of exercising with acold. Professor Leonard Kaminsky, an exercise scien-

tist at Ball State University in Indiana, found thatcolds have little effect on athletic performance andthat exercise doesn’t aggravate symptoms such asblocked nose and streaming eyes. A little sweatingwhen you have a cold may even boost the activity ofwhite blood cells that fight infection, Kaminsky says.“A lot of people in our trials said that they felt OKexercising,” he says. “In some cases, they even feltbetter.”Kaminsky and his team studied a group of men and

women who agreed to be infected with therhinovirus responsible for most colds. Two days afterbeing infected, when the colds were at their heaviest,the subjects were asked to run on a treadmill whilephysiological tests were carried out. Like the healthycontrol group, cold-sufferers experienced no drop inlung function or capacity.Cork-based personal trainer and former Olympian,

Gillian O’Sullivan, says people with light colds cankeep active, although those with more severe, fever-

ish symptoms should listen to their bodies and pro-ceed with caution. Applying the “below the neck”rule is the general advice, she says. “If you have fever,sore muscles or joints, vomiting or a very productivecough — symptoms that exhibit themselves from theneck down — then you probably need to avoid exer-cise for at least a couple of days,” O’Sullivan advises.“If you just have a runny or blocked nose, wateryeyes and a light, tickly cough then go ahead, butmaybe reduce the intensity and duration of your

workout. Listening to your body is really important.”Indeed, keep moving and you might avoid the next

cold altogether. Three years ago researchers foundthat women who exercised regularly — doing at least45-minute of moderate activity on five days a weekthroughout a year-long study — were three times lesslikely to suffer a bout of the sniffles than theircouch-potato counterparts. It seemed that activitystrengthened the effect of immune cells that protectagainst viruses and bacteria that can cause infection.

There is little doubt that winter activity can boostthe spirit, too. “A lack of daylight means that peo-ple’s moods change in the winter,” O’Sullivan says.“They are reluctant to get outside. But when theydo, they have a real sense of achievement at the endand those feel-good hormones are pumping throughtheir body.” And there is no better medicine for themind, she says, than a crisp winter day with clearblue skies overhead.What better motivation to get moving?

■ Continued on page 10

A PAPER published in the CochraneReview in 2007 showed that while vitaminC intake had little effect on most people,

it halved the risk of getting cold for marathonrunners, skiers and other endurance exercisers.However, it does not cure colds. Another studyshowed that exerciers who took vitamin Esupplements leading up to a triathlon worldchampionship had greater inflammatoryresponses and were therefore lesslikely to catch a cold.

Taking a carbohydrate-richisotonic drink can decreasestress and offset negative im-

mune responses, says Dr David Nie-man, director of the Human Perfor-mance Laboratory at AppalachianState University in North Carolina.He recommends drinking 400ml of asports drink 30 minutes before aworkout that exceeds 90 minutes,400ml of the drink every 30 minutesof activity and 400ml afterwards.

One study showed that exercisers whotake 1,000mg of quercetin, an antioxidant

derived from black tea, berries and other foods,for three weeks before, during and after athree-day period of intense exercise have fewerupper respiratory tract infections during the twoweeks after their activity.

Perhaps grandma did know best.Researchers at the University of Nebraskashowed that chicken soup contains several

ingredients that affect the body’s im-mune system. Specifically, it has an-ti-inflammatory properties that couldexplain why it soothes sore throatsand eases the misery of colds andflu.

A popular cold remedy issupplements of echinacea,the purple coneflower sold ascapsules, juices, tinctures and

teas. Some research suggests thatthe leaves and flowers of one strain(purpurea) have a smalleffect on reducing cold symptomsbut ore rigorous trials have suggest-

ed it offers no benefit in lessening the chance ofyou catching a cold or reducing its severity.

Top vitality tips for winter1

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BRR... too cold — and wet? Here are some sug-gestions to stay on top of the months ahead:

Dress for the occasion: “Wear layers ofbreathable material (not sweat-absorbingcotton which will get cold next to your

skin), and insulate your extremities such as yourhead, fingers and toes if you can,” says O’Sulli-van. The ears, finger tips and toes are the last toget warm and pain or tingling in these extremitiesis a warning sign to get indoors.

You may feel less thirsty in coldweather, but you still need to stayhydrated when you exercise in thewinter, says O’Sullivan. “Central

heating can make you more dehydrat-ed and a lot of people ignore this,” shesays. “Make sure you drink regularlybefore and after exercise.”

Warm up: try to get muscles warm beforeyou head outside by marching or joggingon the spot for 5-10 minutes. Cold muscles

are much more likely to get injured.

“Tell yourself that you will just exercise forfive minutes,” says leading sports psy-chologist Dearbhla McCullough. “Oftenthe hardest bit is getting out of the door

and once you are outside you will do much moreexercise than you planned.

Remember, the effort you put in isworthwhile. “We have three reallyhard winter months from November

to January and then we are usually over theworst,” says O’Sullivan. “Keep yourself asactive as possible during that time andyou will feel so much better for itcome spring.”

How to make it easier to go outdoors

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Nutritional therapistPatrickHolfordadvises on themust-havesupplements toboost your immunity

THINK of your immune system as yourpersonal medical team, skilled in the artof healing, always on call, and always

ready to fight battles for your good health.Whether you are trying to prevent or cure an ill-ness, your immune system is your main line ofdefence. It is worth looking after it so that it canserve reliably allowing you to enjoy a happy,healthy winter. Modern living, however, tends todo just the opposite — stressing, rather thanstrengthening the immune army.

The immune boost of nutrients and herbsYour immune strength is significantly dependenton an optimal intake of vitamins, minerals andother immune boosting nutrients. Since no nutri-ents work in isolation, I recommend a high poten-cy multivitamin and mineral supplement. Thecombination of nutrients at even modest levels canhave a strong effect on boosting immunity. DrChandra and colleagues, in a research study pub-lished in the Lancet medical journal, gave either amultivitamin/mineral supplement or a placebo to96 healthy, elderly people. After conducting bloodtests andfollowingthem for ayear, re-searchersfound thatthe sup-plementtakers hadfewer in-fections, astrongerimmunesystem,and wereoverall healthier than those taking the placebo.In addition to vitamins and minerals, the antiox-

idant glutathione is one of the most powerfulimmune boosters, as are the herbs echinacea andcat’s claw, plus certain red/blue berry extracts highin ‘anthoycyanidins’. Here are my top 12 immuneboosters.

1. Vitamin AVitamin A is responsible for maintaining an ac-tive thymus — the master gland of the immunesystem. It also strengthens cell membranes, makingthem more resistant to attack, just as a strong fencecan keep unwanted visitors out of your yard. Vita-min A is particularly important to the health ofthe respiratory system, the gut and the genito-uri-nary tract, all areas prone to infection.

2. B ComplexThis family of essential nutrients is important forevery single cell of the body, including those ofthe immune system. In fact, a pregnant woman’sintake of folic acid and B12 results in a larger thy-mus and a stronger immune system for her baby.Pyridoxine (B6) also plays a vital role in immunefunction. If you don’t have enough B6, whiteblood cells called phagocytes, which devourinvaders, dead cells and other waste matter, don’twork as well.


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Feelgood

Immune boostersxxxxxxxxCover story

made by immune cells. However, bacteriaalso use iron for reproduction, so it is wiseto avoid iron in supplements or iron-richfoods, such as fortified cereal, beef liver,baked beans, and dried apricots whensuffering from a bacterial infection.Since excess iron levels have been linked

to increased risk of heart disease, do nottake iron supplements until the iron contentin your blood has been checked by a doctor.Supplement 10mg a day.

7. SeleniumSelenium is a mineral whose value is justbeginning to be understood. Research onanimals has shown that there is no anti-body production at all when they aredeprived of vitamin E and selenium. Seleni-um is also required for white blood cells torecognise invaders. Too little selenium mayinterfere with your body’s ability to protect

9. GlutathioneGlutathione is a sulfur-containing aminoacid complex that is the absolute key toimmune power in every single cell. Basical-ly, good levels of glutathione maximiseyour ability to fight both cancer and infec-tions. You can boost your glutathione statusby eating more onions and garlic which arevery rich in glutathione’s precursor aminoacid, cysteine. Or you can take supplemen-tal cysteine, the best form of which isn-acetyl cysteine (NAC). You can also sup-plement ‘reduced’ glutathione. Most goodantioxidants or immune boosting supple-ments provide these.Supplement 50 to 100mg of eitherNAC or glutathione for prevention.

10. Cat’s ClawUncaria tomentosa or cat’s claw (so calledbecause its thorn is shaped like the claw ofa cat) is a woody vine that can wind its wayover 100 feet up through the trees in its at-tempt to reach light in the Peruvian rainforests. The native Indians there have longused its bark to treat cancer, joint problemsand many other diseases. Components ofcat’s claw have been shown to increase theability of white blood cells to engulf, digestand destroy invading germs. It also helpsprevent cell-damaging inflammation. It ispotentially a super-plant with immune-stim-ulating, antioxidant, anti-inflammatory, an-ti-tumour and antimicrobial properties.Drink cat’s claw tea, especially in thewinter.

11. EchinaceaThe root of the plant echinacea purpureais probably the most widely used im-mune-boosting herb. It possesses interfer-on-like properties and is an effective anti-vi-ral agent against influenza and certainforms of the herpes virus. Echinacea con-tains special chemicals called polysaccha-rides, such as inulin, which increase produc-tion of certain white blood cells calledmacrophages. These help destroy cancercells and fight off the undesirable yeastCandida albicans. But echinacea isn’t justsomething to take when you’ve got an in-fection. One study on a group of healthymen, found that after five days of taking 30drops of echinacea extract, three times aday, their white blood cells had doubledtheir ‘phagocytic’ power.Supplement 60 to 100mg of a stan-dardised extract for daily prevention.

12. Berry extracts & AnthocyanidinsBerries, particularly blue/red ones likeblueberries, blackberries and elderberries,contain high levels of antioxidants calledanthocyanidins, which protect and strength-en the immune system. In one double-blind,controlled trial, 20% of ill patients who re-ceived elderberry extracts saw a significantimprovement in their symptoms of fever,cough, muscle pain within 24 hours. Within48 hours, another 73% felt significantly bet-ter, and after three days, 90% found theircold/flu symptoms gone. Patients who weregiven a placebo, however, took at least sixdays to recover.Supplement 40 to 60mg of a stan-dardised extract for daily prevention

Supplements canboost your health

you from cancer. Although you should beable to get all you need from a vegetableand grain-rich diet, the soil in many areas ofthe country is poor in selenium, so I recom-mend supplementing it.Supplement 50 to 100mcg a day.

8. ZincThis very versatile mineral is involved inthe production of more than 200 of thebody’s known enzymes and it is crucial forimmune health. Too little results in shrink-ing of that master immune gland, thethymus. Zinc also plays a role in producingthe enzymes involved in eliminating earlystage cancer cells. And, at levels of 50mg aday in lozenges, it helps fight off viruses.This level is for short-term use only.Supplement 6 to 9mg for daily pre-vention, 50mg a day if you’ve got acold.

3. Vitamin CVitamin C is the backbone of any immuneboosting programme. Research has shownthat it’s effective against many viruses andincreases the number of soldiers in yourimmune army cells called B and T lympho-cytes, and interferon helping them to gob-ble up bacteria and other ‘rubbish’ generat-ed when you are under attack. In a reviewof studies on vitamin C published in theJournal of the American College of Nutri-tion, researchers found taking between 1and 6 grams daily significantly reduced theseverity and length of colds.

4. Vitamin EVitamin E is necessary for a normal anti-body response and works with other nutri-ents to improve our resistance to infection.A powerful antioxidant, it is very effective inprotecting us against the damaging effectsof air pollution, particularly those due toexhausts, deodorisers, or air purifiers thatgenerate ozone.

5. Calcium & MagnesiumThe mineral calcium is vital for the im-mune system. It is needed by all phagocyticcells so they can attach themselves to andingest foreign material, such as bacteria andviruses. Calcium also helps your body pro-duce a fever, which, contrary to what youmight think, is a good thing, as it helps rallythe immune system. Calcium works insynergy with the mineral magnesium,which is no less important for immunity. Itis vital for antibody production, forstrengthening the thymus and keeping ithealthy, and for much more. Too little mag-nesium can put your immune system out ofwhack, causing a rise in histamine levels,thus increasing allergic reactions.Supplement 300mg of calcium,150mg of magnesium to top up a dietrich in seeds and vegetables.

6. IronIron is essential for the production of anti-bodies, white blood cells and enzymes

VITAMINSYOURKNOW

ANDMINERALS

NOT JUST FOOD: Nutritional therapist Patrick Holford says along with a good diet, specificsupplements can help keep you in top form for the winter months.

■ Continued from page 8,9


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SOME facts about COPD (ChronicObstructive Pulmonary Disease) are:■ It is a serious disease whereby thelungs’ airways become blocked, making itharder to breathe as time goes on.■ An estimated 110,000 people sufferfrom it in Ireland, though the real numbercould be higher.■ Smoking is the most common cause ofCOPD, but it can also be caused by occu-pational factors, such as working in facto-

ries with a lot of fumes or dust.■ Symptoms include breathlessness,coughing, wheezing and increasedphlegm, but people often put suchsymptoms down to getting older,

being ‘out of shape’, or to the fact thatthey smoke — remember: breathless-ness is a sign that lungs aren’t work-ing properly.■ In Ireland, COPD accounts for morethan one in five respiratory deaths,

yet less than one in three people arediagnosed correctly.■ If you’re a current or former smokerand are experiencing breathlessness,persistent cough, wheezing and/orphlegm, it’s possible you have COPD.■ Once you quit smoking, you graduallyreduce your chances of getting COPD —or slow down the speed at which thedisease progresses if you already haveit.■ A simple five-minute spirometry testwill determine your lung function —while there’s no cure for COPD, effec-tive treatments are available whichcan help reduce breathlessness andimprove quality of life.

CLOSE ENCOUNTER: At therecent launch of a newawareness campaign, COPD:It's Breathtaking, tohighlight the plight of the110,000 sufferers of thedisease wereBetty Suttonfrom Braywho is aCOPDsufferer andPamelaFlood. Picture:Jason ClarkePhotography

How to recognise the disease

I remembermy nanna sayingthat, as a child,Mam had alwayshad a cough. She

was prone tolung infections.She got pleurisywhen I was in my

teens— Pamela Flood

Pamela Flood’s mum lost a long battle with disease, says Helen O’Callaghan

Anguish of COPDNOW more than ever Pamela

Flood wishes her mum could bearound. The model and former

Off The Rails presenter is expecting her firstbaby in the middle of March and she’d love ifher mother, Paula, could be there to sharethe joy of the pregnancy.

“I’m very delighted to be pregnant, but Imost definitely miss my mam now,” says the39-year-old, whose partner is restaurateurRonan Ryan. “My mother would have beenthe most excited person in the whole worldright now. She was mad about children. Allthe little kids on the road loved her. They’dcome into her for chats.”

Paula Flood died five years ago when shewas just 59. The Tallaght mother of two losther life to chronic obstructive pulmonary dis-ease (COPD), an umbrella term for a combi-nation of two conditions — chronic bronchi-tis and emphysema.

COPD causes the lungs’ airways to becomeblocked, making it difficult for air to move inand out of them. Sufferers struggle witheveryday activities like getting dressed, climb-ing stairs or doing the shopping.

Typically affecting people aged over 40 andincreasing in frequency with each passingdecade, COPD in the Western world ismainly caused by cigarette smoking, says DrTerry O’Connor, president of the Irish Tho-racic Society and consultant respiratory physi-cian at Mercy University Hospital, Cork.

Pamela’s mum didn’t smoke, but sheworked in a pub for over 30 years. “She wasa passive smoker. This was back in the daywhen pubs were thick with smoke. She wasalso probably born with not the best pair oflungs in the world.

“I remember my nanna saying that, as achild, Mam had always had a cough,” says theTV presenter, who recalls her mum suffering“a couple of bad bouts” with her lungs. “Shewas prone to lung infections. She got pleurisywhen I was in my teens.”

In Ireland, it’s estimated that 110,000people suffer from COPD, though expertsbelieve the real number is higher. Fewer thanone in three people with obstructive pul-monary diseases are diagnosed correctly. Thiswas Paula Flood’s experience too. “Theychecked her out for TB and severe asthmaand everything came back negative. She wasonly diagnosed four years before she died,”says Pamela, who recalls the summer of 2001when she first saw the full extent of hermum’s struggle with COPD.

“I was living in London at the time. It wasalways her dream to go to Wimbledon andwe were all set to go, which we did. We hada fantastic time, but over those few days I sawmy mother’s health wasn’t great. I definitelynoticed a change in her. We did a bit ofsightseeing and she couldn’t walk for anylength of time. She was pretty breathless.

“Things got slowly but surely worse.She had quite a few stints in hospital and,over time, those stints got longer and thetime in between got shorter. Her lungcapacity was reducing. In her last fewmonths, it was as low as 15%.”

For Pamela, one of the hardest thingswas seeing how COPD reduced her mum’slife to very narrow dimensions. “She’d al-ways been extremely active. Over the previ-ous 10 years she’d started playing pitch andputt. In good weather she’d be on the coursefive days a week. It was really tough for her

to have to stop that. The hardest thing forme was looking at her being stuck in thehouse. She loved home, but it was hard tolook at her life being stifled by this disease.

“My dad, Jim, coped as best he could. Hewas a great husband to Mam — he’s an abso-lute minder and we all just got on withthings. You just adapt when something inyour life changes,” says Pamela, explainingthat she’s a ‘glass half full person’ and choosesto focus on the fact that she “had a fantasticmother for 34 years”.

COPD is on the rise due to continued ex-posure to risk factors (like smoking). Togeth-er with pneumonia, it takes up over 140,000hospital bed days annually. It also accountsfor over one in five respiratory deaths.

It’s a preventable illness, however, and earlydiagnosis/treatment can improve quality oflife. Diagnosis is made through a combina-tion of symptom observation — shortness ofbreath, coughing, wheezing and increasedphlegm — and a simple, five-minute spirom-etry test that involves the patient blowing in-to a machine.

“The decline in lung function happensover a period of years rather than days and

weeks. We often see patients down to 50%lung function and they don’t realise becausethey’ve adapted to the breathlessness,” saysDr O’Connor.

Treatment options include oral medica-tions and inhalers, with newer treatments setto come on stream shortly that will reducethe incidence of flare-ups, to which peoplein advanced stages of the disease are prone.

“Another treatment is pulmonary rehabili-tation, a programme of exercises typicallyrun over eight weeks in hospitals and com-munities,” says Dr O’Connor.

“When patients are very breathless theystop being active and they lose a lot of fitnessthat would enable them do daily activities.It’s a vicious circle.”

So who should go to their GP? “Currentand former smokers, who are over 40 andwho have symptoms of cough, breathlessnessand wheezing,” confirms Dr O’Connor.

■ To raise awareness of the disease and toencourage people with symptoms to seekearly diagnosis, log onto special COPD web-site www.itsbreathtaking.ie and record Ire-land’s most breathtaking moment.

Life challenge


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Feelgood

Healthy food

Roz Crowley

Gadgetwatch

Machine heats as it mixes

THE Micro Steamer is anon-stick, stain proof containerfor cooking vegetables in themicrowave. A good idea as ithas a 2-litre capacity andsteams mixed vegetables effi-ciently, retaining flavours. Wellpriced at 7.99 fromwww.JMLdirect.com

Perfect Chef in a pot

My eyes are opened

GUIDED WALK: Roz Crowley takes a guided tour in Cork with James Honour, rehabilitation officer, NCBI, to raise awareness of age relatedmacular degeneration. Picture: Denis Minihane.

I T was strange walking blindfold alongParnell Place in Cork city on my20-minute voyage of discovery to see

what it is like to be visually impaired. Cross-ing a street was a challenge — having to be-come more aware of textures and sounds tomake sense of my surroundings. I decided todo this little experiment when I heard thatmacular degeneration was steadily on theincrease — a condition which can be helpedwith improved diet.I had offered myself as a guinea pig and

there was plenty to learn. With James Hon-our, rehabilitation officer of the NationalCouncil for the Blind of Ireland giving mehis arm to lead me along, it was still nervewracking — confusing traffic sounds ampli-fied with the robbing of one of my key sens-es.I learned a lot, including the fact that the

knobbly paving slabs on streets are not tostop us slipping but to warn those with sightproblems of approaching ends of paths — asort of braille for feet.I learned too that not all traffic lights in

Cork have audible signals working properlyand that they allow quite little time to getacross a street. You would need to be veryconfident and set off immediately to make itbefore the change of lights. Obstacles such aschairs from cafes, bins, large pieces of litterare a nightmare.Professor Ian Grierson Head of Ophthal-

mology at Liverpool University, was in Corkto present the results of the Age Related EyeDisease Study which looked at how AgeRelated Macular Degeneration (AMD) couldbe affected by improved diet.AMD is an eye condition that causes a

gradual loss of central vision due to the dete-

rioration of the macula, the central part ofthe retina at the back of the eye. It is oftenhereditary. With 80,000 sufferers in Irelandand 7,000 new cases seen every year, it’s theleading cause of vision loss in the Westernworld. The ARDS study aimed to find waysin which the degeneration could be retardedusing a food supplement. The result was aslowing of the progression of the disease by25%.“There is still more work to be done,” says

Professor Grierson, who recommends a dietrich in lutein which nourishes the eye.Foods high in lutein include:

■ Leafy green vegetables — spinach and kale■ Egg yolks

■ Broccoli■ Avocados — contain more lutein than anyother fruit■ Oily fish — rich in Omega 3 fatty acids,we need at least two portions a week.Other vegetables good for eye health in-

clude: tomatoes, sunflower seeds, garlic andcarrots.“In Ireland research shows we eat an aver-

age of just 2.2 portions of fruit and vegeta-bles,” says Professor Grierson. “We know weshould eat more, but many like to eat steakand chips and even worse, conveniencefoods. For someone like me, who has a fam-ily history of AMD and who travels a lot,supplements are a great advantage.”

It’s a good diet for general health, and ifwe need supplements the new Ocuvite EyeVitamin and Mineral Supplement manufac-tured by eye health specialists Bausch &Lomb who sponsored the research, is worthconsidering.Women get AMD more than men, and

excess weight, smoking and stress increaserisk. Fat cells absorb useful antioxidants andkeep them from getting where they are need-ed.Having walked the walk and talked with

Professor Grierson, it became obvious thanmany of us, especially over the age of 40,should think about nutrition with a focus oneye health.

I SAW this gadget demonstrated at atapas cookery demonstration in Spain10 years ago and I have been trying tobuy one since.

The Thermomix is now available inIreland and comes with a free two-hour demonstration and useful cook-book. You need both as themachine does so much. It hasa built-in weighing scales,chops (vegetables, meat),grinds (coffee, spices), mix-es (bread, meringues,cakes), liquidises (for vel-vety soups, smoothies),and makes the best Hol-landaise sauce and may-onnaise while you dosomething else.

This is because it canheat as it mixes, so noneed to stand over anything.

While cooking a soup, a steamer tray ontop can cook fish.

It takes a bit of getting used to and it’sbest to follow recipes first to learn how toget the best from it. The catch is it costs

960, but I reckon I have saved alreadyby not burning sauces and making

soups quickly. I suggest club-bing around for this oneas a gift. I will give myliquidiser away, but willkeep my big mixer asthe jug would not fithuge cake mixes. Itcomes with athree-year guaranteeand price includes de-livery. The model Ihave is the TM31. For

details: www.Ther-momixIreland.com, 01-484

5624.

THE Thermal Chef has an innerpot where food is brought to theboil on the hob, simmered for 10minutes then transferred into aninsulated pot. A tight lid makessure it cooks for anything up tosix hours with this retained heat.(I made a delicious soup in an

hour.) Perfect for winter soupsand stews, you can put it to cookwhile out for a walk or at work.This comes at a fairly high priceof an introductory offer of 99,but it’s a solid set of stainlesssteel pots. Available online atwww.thermalchef.com.

Great idea


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Deirdre O'Flynn

MOSTLY MEN

DId you know...

ECZEMA

Male health

TAKE 4

Breathing space: talkfor asthma sufferers

Log on to find healthpractitioner near you BPA, a chemical in

food packaging,can reduce semenquality(Source: Kaiser Permanente’s Division ofResearch, Oakland, California)

HEALING OIL: The othermust-have product foreczema sufferers recom-mended by the home-

opaths at Nelsons is Udo’s Oil14.95 for 100ml. It providesOmega 3 6 and 9-Essential FattyAcids which taken internally helpto soften skin and reduce inflam-mation. Almost 90% ofIrish people are deficientin fatty acids, so it’s avital product for skinhealth they say. Nel-sons HomeopathicDispensary is at 15Duke Street, Dublin 2and you can mail or-der on 01-6790451.

SOOTHE SKIN: Nel-sons Homeopathic Dis-pensary stock a numberof SLS-free skincare

ranges. The No1 product theyrecommend for eczema is Bare-foot Botanicals SOS Cream,21.42 for 100ml. Made using100% natural plant derived in-gredients including calendula,burdock, borage oiland shea butter, SOScan be used whencoming off steroidbased creams and issuitable for babies.

NO SCENT: Organic skincarerange Green People was foundedin 1997 by Charlotte Vohtz follow-ing her research into natural reme-

dies for her daughter’s severeeczema. Today there are over 140products. In Ireland, Green People isavailable through Natural Selectionand products they recommend foreczema and other skin conditions in-clude the 24-Hour Cream, 16.95 for50ml, and Hand and Body Lotion,21.10 for 200ml, from the OrganicBase No Scent range, which doesnot contain essential oils and is suit-able for the most sensitive skin.They also say Soothing Baby Salve,12.15 for 100ml, is excellent forsensitive, irritated skin — babies oradults. Products available in healthstores or at www.naturalselection.ie.

BABY SOFT: GAIA NaturalBaby was devised in 2002 byMichelle Vogrinec who beganhand making products to

soothe her baby’s eczema. Free fromsoaps, sulphates, artificial fragrances,petrochemicals, lanolin and mineraloils, the range is suitable for sensitiveskin or skin affected by eczema andother conditions. Moisturisers play apivotal role in any managementplan for dry skin conditions, par-ticularly eczema, experts say.GAIA Natural Baby Moisturis-er, 6.99 for 250ml, containsorganic shea butter, wheatgerm oil and evening prim-rose oil and is nourishing andsoftening for skin. Availablein pharmacies, health storesand some supermarkets.

THE Asthma Society of Ire-land will hold an asthma in-formation day in LimerickCity, on Sunday, November14, in the Clarion Hotel,Steamboat Quay, Limerick,from 12 to 4pm.This event will give asth-

ma sufferers the opportu-nity to speak withan asthma nurseon all aspects oftheir asthmamanagement,symptoms,allergies andinhaler tech-nique.

There will also be a num-ber of talks from guestspeakers on asthma man-agement and childhoodasthma.The event has no admis-

sion fee and all services andinformation are pro-vided free ofcharge.Call the Asth-

ma Society formore informa-tion on thisevent, on 01-8788511, or [email protected].

HEALTH Directory.ie is Ireland’snewest dedicated online healthdirectory tailored specifically toconventional and alternative healthpractitioners and ser-vice providers.The premise of the

website is to give thepublic free access to amyriad of informationabout practitioners inthe island of Ireland.Health Directory.ie is

the brainchild of NewRoss woman Cather-ine Breen, a beauty,body and complemen-tary therapist with al-

most 13 years experience.“The concept is quite simple,”

says Breen. “Health Directory.ie isan easy to navigate site containing

contact and website detailsabout a host of convention-al and alternative practition-ers, such as GPs, dentists,physiotherapists, chi-ropodists, nutritionists,counsellors, children’shealth professionals and somuch more.”■ For further informationabout the health servicesand practitioners in yourarea, visit www.healthdirec-tory.ie or call 086 880 1070.

Movemberbrush up

MO CHALLENGE: Irish Middleweight champion, Gary ‘Spike’ O’Sullivan gets ready for a newchallenge as Paul Mac from Bazzers Barbers prepares him for a clean shave to start offMovember bare-faced. Picture:Gerard McCarthy caption.

I F IT’S November, it must be Movem-ber, time to grow a moustache to high-light men’s health. Movember is an

annual, month-long charity event where mensprout a ’tache to raise funds for ActionProstate Cancer, an initiative of the IrishCancer Society.Last year, Movember’s second in Ireland,

nearly 7,000 Irish Mo Bros donated theirfaces to the cause, with the support of theMo Sistas, and raised over 1 million in justone month.Movember 2010 is bristling with excite-

ment with a gang of celebrities donatingtheir faces for the month. Trying to scrum upwell this season with their mo’s are Irish rug-by international team mates Jamie Heaslipand Cian Healy, Ireland’s favourite new bandThe Cast of Cheers and Irish MiddlewightChampion Gary ‘Spike’ O’Sullivan.A host of Ireland’s best-known fashionable

men have also lent their upper lips, includingbag designer Pauric Sweeney, RTE’s Off theRails fashionista Brendan Courtney and fash-ion designer Peter O’Brien.Mo Mentors include presidential candidate

Senator David Norris and Senator EoghanHarris, a prostate cancer sufferer, who will bethere to offer the legions of Mo Bros tips onhow to maintain this season’s exquisitemust-have facial accessory.Mo-themed events all over the country will

sprout over the course of the month withMo Office, Mo Campus and Mo Townsoireés bringing the moustache out of hiber-nation for another bout of action. TheMovember Gala Parté, the final coming to-gether of Mo Bros and Mo Sistas, takes placein Tripod, Dublin on December 2 when1,300 Mo Bros descend on the city as HulkHogan, Freddie Mercury and Scouser

look-a-likes to contend for the distin-guished ‘Man of Movember’ award.“Movember partnership allows us drive

awareness around prostate and other cancersto even more men across the country,” saysJohn McCormack, CEO of the Irish Can-cer Society. “We urge you to join us and allthe Mo Bros in this unique campaign overthe years to come and have fun growingand grooming your Mos under the watch-

ful eye of your Mo Sistas.”Prostate cancer is the most common male

cancer among Irish men. In Ireland, menhave a one in nine chance of developingprostate cancer during the course of theirlifetime. The most recent data shows therewere 2,579 new cases of prostate cancer diag-nosed in Ireland in 2008.Register now or get more info at

www.movember.com

A STUDY pub-lished in theBritish Journal of

Dermatology last monthfound that AqueousCream, an emollientoften recommended foreczema and dry skinconditions, may makethose conditions worse.Researchers at BathUniversity, say that thedetergent sodium laurylsulphate (SLS) used inthe cream, thins theskin’s protective barriermaking it more suscepti-ble to irritation. Productswhich are SLS-free in-clude:

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Feelgood

STUFF WE LIKE

Beauty

The news on ...

Emily O’Sullivan

TAKE THREE

Dark evenings makeit the perfect timeto pay attention tothings that makeyou feel good

I T has started to get cold. Properly cold.There’s no more faffing about pretend-ing that it’s still autumn. It’s definitely

winter. I know this because my feet are feel-ing it. And once my feet start to get cold, it’sall over. But winter doesn’t have to be a bleakseason on the beauty front. In fact, it can bestrangely liberating.The cold nights, dark days and heavy

clothes give us a great chance to indulge.And while the word “indulge” may summonup images of fluffy slippers, scented candles,white comfy robes and all that malarkey, inmy book, it also means letting things go alittle. Think about it: there are no legs to faketan, no bottoms to exfoliate, no hairy bits todefuzz. Bliss.I sat in a beauty salon last week waiting to

get my eyelashes dyed and had to try andmask the disbelief that was creeping acrossmy face as I watched a woman having a verycomplicated looking pedicure. A pedicure? InNovember? Honestly, why would you both-er? Not having to worry about my toenailsfor at least the next six months is something Iam greatly looking forward to, and if the life-guard at my local swimming pool passes outat the sight of my unpainted claws, so be it.There’s something a little bit sexy about

not looking like you care too much —chipped nail polish has become almost cool,and it’s a lot more hip than a princessyFrench manicure any day. And as for hair?Well, who wants a high-maintenanceblow-dry when slightly mussed-up tousledlocks are a much bigger look this season? It’salso a helluva lot easier to achieve (jump outof bed, rub a little hair oil through hair —

done). And paired with one of winter’s newlysuper-warm Alpine-style jumpers, you’ve gotan effortlessly stylish look, which is comfort-able, too. Hurrah.With beauty routines calming down, the

pre-Christmas season is also a great time todo things that make you feel, rather thanlook, good. Baths really come into their ownat this time of year and I for one get giddy atthe thought of pouring in a few drops ofREN’s Moroccan Rose Otto Bath Oil andclimbing in with a good book. It’s the verydefinition of luxury.This is not a time for faddy trends or new

must-have products, it’s about finding thekind of product that makes you feel really

good — whether it’s a 3 tub of moisturiseror a 50 body oil. Fluffy bubbly baths aregreat for some people, but I’m a lot fonder ofbath oils (try Origins, Neal’s Yard and L’Occ-itane for good products) as they make theskin feel super soft and lusciously silky.Finishing up with a deep, indulgent creamy

body butter, lotion or soufflé is an absolutemust and it really does mean you’ll wake upin the morning with the smoothest skinimaginable.The Body Shop Body Butters are a great

bet, with their richly indulgent texture andeffective formulation, but any moisturiser willdo and if you’re on a budget Dove’s new Vis-ible Effects Body Lotion works a treat.

EYE SHADOW PALETTES

STEP-by-step eye palettes — ones wherethe make-up company accepts that mostof us are probably eejits at applying eye-shadow and give usfoolproof instructions— have been aroundfor a while. Stila’sSmoky Eye Palettewas a real hit, untilthe battery wore outand we forgot what todo without the girl telling us. Now fromL’Oreal is a new offering that’s simpleand a lot cheaper.Star Secrets Quad Pro, 12.34, looks a

bit full on in the palette (with the shim-mery silver and white shades), but is agood choice for anyone after a smokyeye effect for the upcoming party season,and it’s impossible to get it wrong. Bingo.

KOHL EYELINERS

THIS week, we’re channelling model LaraStone, who’s on the front cover, as wellas in a massive editorial and interview, inVogue. Sporting super-blonde eyebrows,Stone carries off a retro sultry look per-fectly thanks to deep, dark, sultry eyemake-up. This season, a black kohl isyour new best friend. Take it every-where.

Clinique Superfine Liner forEyes, 17.50. The actual pencil en-cased inside a twist up plastic packag-ing is very, very slim: good for appli-cation, but not great for value. Still, it’sa very good eyeliner that gives a love-ly smudgy look.

MAC Pearlglide Intense Eyeliner,17. There’s nothing worse than try-ing to apply a harsh pencil eyelinerand MAC’s Pearlglide is the perfect an-tidote. Soft, smudgy but not too puttyin texture, it’s easy to apply and stayswell put. There’s a soft and subtle shim-mer to the black, too, which is kind ofnice coming up to Christmas.

Rimmel Exaggerate Waterproof EyeDefiner, 5.23. A good roll-up eyelinerthat gives great lasting precision, espe-cially on the lower eyes, without smudg-ing. It doesn’t matter if you’re not plan-ning on going swimming, waterproof for-mulas are perfect for rainy winter, as wellas hot party nights.

This Works Deep Calm Showerand Bath Gel, 21.70. Free fromsynthetic fragrances and ingredi-ents, This Works is a natural rangeby former Vogue magazine beautyeditor. This award-winning bathgel uses the calming natural es-sential oils of vetivert,chamomile and lavender for awonderful spa-scented bathingexperience.

REN Moroccan Rose OttoBath Oil, 40. This one is a

real joy and I return to it again andagain, each time the weather getscold. It comes packaged in a lovelyglass bottle and contains rose otto oil,

palmarosa oil and geranium. Amust for rose lovers.

Lush Crème Anglaise,37.50. A gorgeous blend ofsweet orange oil and naturalbutters including shea, it hasa really rich texture that’s righton the money for winter. It’s ex-pensive for a Lush product,which are usually more competitivelypriced. It must be the saffron infusion.

Miller Harris Coeur de Fleur Bathand Body Oil, 31.97. Miller Harrisfragrances are pure luxury and indul-gence to me — they’re great qualityand beautifully presented. This bath

and body oil has a heavenly deep floralheart that fills the bathroom with se-ductive aromas.

Chanel No 5 Velvet Body Cream, 65.Pure bliss. Anyone fond of Chanel’s iconicscent should definitely place this one ontheir Christmas wish list. Very, very rich —it’s an absolute delight post bath,pre-boudoir.

L’Occitane Ultra Rich Foaming Bath,21.50. A bubble bath that doesn’t makeyou feel like you’re seven, this nicely foam-ing product is great for anyone with dryskin. After a half-hour soak your skin feelssoothed and deeply hydrated.Lovely.

DOUBLE TREAT: Chanel No 5 Velvet BodyCream, left, and L’Occitane Ultra RichFoaming Bath, are both treats for theChristmas stocking.

chill out

Time to

HIBERNATION TIME: This time of year is for feeling, rather than looking, good and bathsreally come into their own when you can pour in a few drops of your favourite oil andluxuriate. Picture: iStock


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Megan SheppardDo you have a questionfor Megan Sheppard?Email it [email protected] send a letter toFeelgoodIrish ExaminerCity QuarterLapps QuayCork

Megan puts the spotlight on: Pollution Solutions

Natural health

THE average consumer is exposed toa daunting array of chemicals,heavy metals, synthetic hormones,

antibiotic residues, free radicals, nitratesand other pollutants on a daily basis.And the toxins we consume throughour food and water, our furniture, toi-letries, even the air we breathe, all con-tribute to the toxic overload.Not only do these substances lead to

disease, they also interfere with the up-take and function of beneficial nutrients.We know that food pollution is the log-ical result of humankind tampering withnature in the name of supply and profit,but what can we do to protect ourselvesand minimise further damage?

Drink plenty of pure water to helpsupport the channels of elimination —water is a powerful solvent and cleanser.Dose up on vitamin C. Whether youchoose a natural supplement or vitaminC-rich foods such as camu camu pow-der, goji berries, kiwifruit, citrus, forestberries, ensure you are taking in about3000mg (3g) daily. Rosehip granules area brilliant way of getting a significantbioavailable natural dose of vitamin C— take them as a tea, sprinkle overfood or simply eat a teaspoon daily.Keep on top of your dental hygiene.

Bacteria in the mouth are directly relat-ed to gut health and absorption of tox-ins, so brush and floss twice daily. Eat-

ing fresh organic wholefoods grownlocally will also provide the system withwhat it needs to function well and elim-inate effectively. Seasonal foods don’trequire extra chemicals to control ripen-ing, preserve colour and extendshelf-life.Avoid processed and refined baked

goods. Refined flour is high in cadmi-um, baking powder often containsaluminium, and refined sugar leacheschromium. Check your pots and pans— aluminium gets into the food, andthe non-stick coating is known to betoxic. Stainless steel and glass are bothsafe alternatives.Filter your water, or choose spring

water, and install a filter in your showerand/or bath too. Choose natural body-care products,since your poresare even moreopen to chemicalsthan usual whenyou are in asteamy bathroom.Ensure you have

plenty of house-plants around tohelp filter the tox-ins being releasedfrom your furnish-ings and wallswithin the home.

QPLEASE help me. I suffer fromPMS each month, in particularcravings for chocolate and un-healthy foods, mood swings,bloating and cramping. I

would like to treat this naturally if possi-ble, do you have any advice?

A. Pre-Menstrual Syndrome (PMS), is aterm give to the symptoms you describe (andothers, such as anxiety, aggression,headaches, fatigue, breast tenderness, depres-sion, insomnia, weepiness, joint pain, skinproblems, weight gain, lowered immunity,and irritability) which occur leading up tomenstruation.Typically PMS affects women from their

mid-late 20s and increases in intensity untilmenopause is reached. It is thought thataround 80% of all menstruating womenexperience at least one PMS symptom witheach monthly hormonal fluctuation.While the severity of the symptoms differ

between women, there seems to be a generalconsensus that the mental and emotionalsymptoms are much more difficult to dealwith than the physical ones.The good news is that you can treat this

naturally and simply. Avoiding caffeine,alcohol, and tobacco is important, as thesecan all act as triggers for PMS symptoms.The same goes for energy drinks, since thesealso contain caffeine. It is often easier saidthan done when it comes to cutting back onchocolate, so you may want to try limitingyourself to a small portion of a high qualitychocolate — raw chocolate is becomingincreasingly popular and contains the unpro-cessed and unheated nutrients and mineralsfound in the cacao bean.Fresh fruits, wholefoods, pure water, and

herbal teas will help you to sail throughmenstruation virtually symptom free, andwill also stand to you during theperi-menopause. Processed foods high infats, salt, and sugar are harmful for generalwellbeing, but also create fatigue, water re-tention issues, mood swings and nutrient de-ficiencies at a time when your body needsnurturing and high quality foods.Vitamins B6, E, and the minerals calcium,

magnesium, and potassium are often defi-cient in women who suffer from PMS symp-toms — and all of these can be found inchocolate. Not surprising that this is thenumber one craving for pre-menstrual wom-en. It is also worth noting that phenylethy-lamine (PEA) is present in chocolate. This isthe chemical which is released in the brainwhen we fall in love. The neurotransmitter,anandamide (aka the Bliss Chemical), whichis released in the brain when we feel good isalso found in the cacao bean.Back to the whole fresh foods — eating

organic and spray-free where possible is ide-al, and sourcing local seasonal produce helpsyour body to regulate better. Check out yourlocal farmers’ markets.Eating many small meals rather than two

or three large ones, can be effective for re-

ducing the impact of PMS since low bloodsugar levels magnify the symptoms and trig-ger strong food cravings and mood swings.Drinking enough pure water daily will al-

so help to flush away excess toxins and re-duce the likelihood of fluid retention. Aimfor around 2 litres daily, altering accordingto size and weight — 1.5 litres if you are apetite woman, or 2.5 litres if you are carry-ing significant extra weight.It almost goes without saying that stress is

a factor in PMS symptoms, however, this islargely overlooked. A vicious cycle is oftencreated where stress contributes towardsPMS and the PMS symptoms make lifemore stressful. Useful stress-busting methodsincludes daily exercise (even a brisk walkwill do), meditation, yoga, relaxing baths,sufficient quality sleep, spending time onhobbies and projects, reading a good book,gardening and of course relaxing herbalbrews.

Q. I was wondering if there is anydifference between using homeopathicsin a liquid or pill form?

A. A great question. One of the main

reasons people choose one form of remedyover another when it comes to homeopathyis specific allergies or intolerances. The smallround pillules (also called globules and pel-lets) are sugar-based, while the larger tabletsare lactose based and the liquid remediesoften use brandy as a preservative.There are other ways in which homeo-

pathic remedies are prepared now, such ascreams, powders, and even sprays. Pillulescan be easier to get into small children sincethey taste of sugar, but the liquid remediesare often more flexible in their usage.You can easily change the potency of a liq-

uid remedy simply by banging the base ofthe bottle against the palm of your hand inorder to agitate the liquid (succussion). Do-ing this each day will ensure that the remedyworks at a deeper level.A small number of people can react strong-

ly to a remedy before improvement is seen.In this case, the liquid remedy is easily dilut-ed until it is suitable for the specific personand condition.So, while all variations in form are effec-

tive, the liquid remedies are the most adapt-able and more likely to produce rapid resultswithout triggering sensitivity issues.

Vitamins B6, E, and calcium,magnesium, and potassium are often

deficient in women who suffer fromPMS symptoms — and all of these

can be found in chocolate

Picture: iStock

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