It is advisable to check with your doctor if you are on medication before taking supplements or changing your diet. The information given here is not intended to replace medical advice.

Q. What supplements can I take to help me achieve a flat stomach?

A. A rounded stomach reflects either excess abdominal fat, which is often realted to insulin resistance rather than simply being overweight, or bloating due to gas in the intestinal tract.

Tackling abdominal fat requires a combination of a diet that balances blood sugar, which involves limiting the consumption of refined carbohydrates, while increasing protein and fibre intake, and moderate aerobic exercise. This will control the release of, and imporve the body's response to, insulin, the hormone responsible for carrying glucose from blood to cells. The hormone also stimulates the synthesis of fat and protein.

There is evidence that CLA, a polyunsaturated fatty acid, can promote fat reduction in the abdomen. The key to reducing bloating is to ensure an adequate intake of fluid, fibre and probiotic bacteria. Fibre is not digested; soluble fibre is fermented in the colon into gases and physiologically active by-products, and insoluble fibre absorbs water, easing defecation. Getting a good intake of both types of fibre, alongside a probiotic supplement and lots of water can dramatically reduce bloating.

Foods digest at different rates- carbohydrates will be rapidly digested, followed by protein and finally fat. For those with a sluggish digestive system, supplementing with digestive enzymes and hydrochloric acid may improve symptoms, especially after larger meals.

Q. Is there anything I can do to settle my fear of flying?

A. Forty per cent of travellers experience anxiety about flying and many people do not fly at all because their fear and anxiety is so great. Homeopathy offers safe, gentle and effective relief for range of symptoms associated with travel fear and anxiety. Depending on symptoms the following remedies are the most frequently used but if your symptoms persist please contact your doctor or a qualified homeopath.

Argent Nit 30C is the number one remedy for fear of flying if the person is fidgety and apprehensive before travel with restlessness, claustrophobia, or fear of heights. Take one dose at the first signs of anxiety and every two to four hours during travel. This remedy may be taken once a day, if needed, in the week before travel.

Gelsemium 30C is useful for quiet anxiety before travel with trembling, weakness and possible diarrhoea. This remedy is often needed on the day of travel and may be taken every two to four hours during travel. Panic with great fear of flying, impending thoughts of death and accidents could benefit from Aconite 30C. This remedy is for the person with great fear and may be alternated with Argent Nit. Take one to two hours before the flight, repeat before take-off and if needed every one to four hours during the flight.

Also recommended is the Australian Bush Flower Travel Essence, which is beneficial for distress associated with all forms of travel, although it particularly addresses the problems encountered with jet travel. It enables a person to arrive at the destination feeling balanced and ready to go.

 

Q. My daughter keeps getting a tickly cough. Can you help?

A. A persistent cough may be a symptom of sinusitis, a viral infection, an inflammatory disorder, food allergy, or acid reflux, and needs to be investigated by your GP. However there are some natural remedies that may help. A spoonful of Manuka honey three times a day can be soothing, and syrups containing the herbs mullein and marshmallow can help to line and heal an irritated respiratory tract.

You could try limiting your daughter's intake of dairy and wheat products, as these may aggravate the problem. Soft foods, such as soup, bananas, canned fruit and cooked cereals, are easier to swallow and digest.

Q. I'm coming up to the end-of-year exams again and feel the usual anxiety. Is there something natural I can take?

A. Yes, there are a few things you can do. Firstly, avoid alkohol, coffe and sugar as much as possible and eat wholesome, nutritious food. The herbal remedy, Peace & Calm, made from six calming herbs, is known to help anxiety and exhaustion. You can also sprinkle a few drops of lavender on a tissue near your pillow to help give yourself restful sleep.

Q. Despite a healthy diet, I suffer from constipation. Can you suggest some natural remedies?

A. Try to drink eight glasses a day of non-caffeinated liquids, such as water and peppermint or fennel tea. To help your gut digest food, avoid big meals and do plenty exercise. You could try a probiotic to top up the 'friendly bacteria' in your digestive track. These help to promote healthy bowel movements. Supplements containing senna leaf and aloe vera may also hepl. if the problem has not improved after a month, contact your GP.

Q. My 10-year-old daughter seems tired all the time. is it OK for her to take vitamins?

A. At her age, she needs at least nine hours sleep a night. She could also take children's multivitamis, which should contain the B vitamin complex for energy, vitamin E, iron and zinc to support the immune ystem and growth. Or she could try fruit-flavour chewable omega-3 capsules. other supplements not marked 'for children' are recommended only for over-12s, so are not yet suitable.

Q. After the Christmas indulgence I wonder could you suggest a herbal tonic for a pick me up?

A. Flor Essence will act as both a pick me up and a gentle detoxifier after the festive excesses! It is a high quality herbal liquid made in Canada by the same company who manufactures Udo's oil. Just add it to warm water and sip it over a twenty minute period before going to bed.

Here are six top supplements to help give your body a New Year lift:

1. Goldenseal root extract: to encourage regular daily bowel movements.

2. Milk thistle: to help repair and regenerate the liver cells.

3. Dandelion: to act as a liver tonic.

4. Ginger root: to reduce stress on digestive system.

5. Wheatgrass juice: to help purify the blood and aid the liver in eliminating toxins.

6. Probiotics: 'friendly bacteria' to help restore the balance of intestinal flora. 

Q. My skin gets very dry during the winter even though I use a lot of moisturising creams. Any suggestions?

A. Add more oils and Vitamin A rich foods to your diet, by eating oily fish and brightly coloured fruits and vegetables. You could supplement with Udo's oil or a high quality omega 3 fish oil like Morepa or Eskimo oil.

Make sure that you drink plenty of water to rehydrate the skin. Lemon flavoured hot water or a herbal tea such as peppermint are preferable to ordinary tea and coffee and address the problem of having to drink cold liquids at this time of the year.

Try using a natural brand cosmetic such as Dr. Hauschka, Burt's Bees or Lavera.  They don't contain any of the nasty chemicals found in most commercial cosmetics and are very gentle on the skin.

Did you know that you can absorb 60% of anything you put onto your skin directly into your bloodstream?

Q. I always dread autumn as I feel miserable at this time of year. How can I keep my spirits up?

A. The shorter days and lack of sun are thought to reduce the body's production of serotonin, a hormone that enhances mood. Thy a daily dose of Sibernian ginseng, a proven 'herbal tonic'. 

Q. I was diagnosed with osteoarthritis some years ago and have been taking glucosamine and chondroitin sulphate for several months. A friend of mine read somewhere that you need to bring down inflammation in the joints also. Is that true?

A. Yes your friend is right. The new theory is that because there is inflammation in the joints the building and repairing of the cartilage is compromised. This would be like building a house in the morning only for it to be burnt down in the night and having to start all over again the following morning. Therefore you need the repair mechanisms such as glucosamine, chondroitin and msm but if you also work on the inflammation you will obtain much better results.

A Vogel Atrogel is an arnica based gel which is a good topical anti-inflammatory. Omega fish oils, Udo's oil, devil's claw can all be used internally for their anti inflammatory properties.

Q. I have been on a high fibre diet trying to treat my irritable bowel for a few months but with no success. Can you recommend any products or dietary measures that would improve my bowel health?

A. The first thing to do is to check for wheat intolerance or allergy. Many people who use fibre such as wheat bran or wheat flakes may in fact be causing further irritation if they are sensitive to wheat products. Use oat bran or rice bran instead and try to obtain the majority of your fibre from fruit and vegetables.

Ireland has one of the highest rates of coeliac disease so get this checked out with your GP or try a wheat and gluten free diet for a few weeks to see if you get any relief. Replace all the foods that you remove from your diet with healthy alternatives.  Reintroduce the foods back in gradually and note if the condition worsens. Choose oily fish for its soothing effects rather than the proinflammatory red meats, and replace coffee with peppermint tea for a healthy digestion.

Aloe Vera Juice has an anti-inflammatory action on the bowel. Udo's Coice Super 8 replace good bacteria which promotes gut health.

The amino acid L-glutamine is also gaining a reputation in the treatment of IBS as it supplies fuel to the cells lining the digestive tract thus aiding repair and healing. Take a high 5 B complex from Viridian to help with stress in the body, a major causative factor.

It is advisable to have this condition assessed by a bowel specialist or GP as many serious bowel disorders many resemble IBS and go untreated.

Q. I have a persistent fungal infection under my toenail and I can't seem to be able to get rid of it. I have had several courses of antibiotics over the years to no avail. Can you help me?

A. Recurring fungal infections may be an underlying symptom of a candida overgrowth in the digestive tract. Cut out any sweets, sugars, white flour products, jams cheese and alcohol from your diet. Start taking strong probiotics such as Udo's Super 8's for a few months in order to replace the good bacteria destroyed by the antibiotics.

Dida, a complex herbal remedy with oregano oil can help to clear out any fungal infection inside the body.  Topically you can use neat tea tree oil on the nails as it will penetrate the nail bed in order to kill the fungus.

Always check with your GP if you are on medication or suffering from a medical condition before using supplements or changing your diet.