ࡱ> KCQML 8/ 0 1 3 4 I K O ]  < > ? px"z"|"B+\+222B=\=DEHIIIIDS^SZ[۵ۥ۔5CJOJQJB*CJOJQJ0JCJOJQJjhB*CJOJQJUjB*CJOJQJUB*CJOJQJ5B*CJOJQJ CJOJQJB*CJOJQJCJ0 jCJ0U CJOJQJOJQJ 5OJQJ7DDEEIIMMOPxQRRDS^S`SWX>YYYZBZZZ[[ _ _ & F & FManaging Moods Mood swings whether pre-menstrual or otherwise are strongly connected to blood sugar lows so the first thing to try is managing your blood sugars so that they remain even throughout the day. This will give you more energy and an even temperament. The symptoms of poor blood sugar control are many and include: fatigue, irritability, dizziness, insomnia, excessive sweating (especially at night), poor concentration and forgetfulness, excessive thirst, depression and crying spells, digestive disturbances and blurred vision. Controlling Blood Sugar Cut your intake of tea, coffee, alcohol and sugar right down. This includes foods and drinks containing sugar. Eat little and often. Have some protein at each meal such as fish, eggs, tofu, beans, lentils, lean meat or nuts. Have some complex carbohydrate at each meal such as wholemeal bread, wholemeal pasta, brown rice, porridge oats. Avoid refined carbohydrates such as white bread, pasta, white rice, cakes and pastries. Take 200mcg of GTF Chromium daily. The first two days you may feel sluggish as your body adjusts, but then you should feel more energetic and even tempered. PMS If controlling your blood sugar throughout the month does not eliminate your PMS then you need to look at other factors. Evening Primrose oil is rich in an essential fatty acid called GLA. GLA is converted in the body into certain prostaglandins that help to reduce PMS symptoms such as water retention, irritability and fatigue. This conversion process depends on adequate supplies of vitamin B6, magnesium and zinc.  12 Grosvenor Gardens, Tel: 020 8546 8768 Kingston upon Thames, Mobile: 07952 961881 Surrey, KT2 5BE. Email:  HYPERLINK "mailto:info@elementalnutrition.co.uk" info@elementalnutrition.co.uk PRINTED ON RECYCLED PAPER Website: www.elementalnutrition.co.uk -GLA is itself made by the body from omega 6 fatty acids, which most of us have a plentiful supply of in our diets. If you are suffering a GLA deficiency it indicates a problem with the breakdown of omega 6 fatty acids. Try the following: Take a 3 month 89/ 0 2 3 4 ^ $  $ & F$ 89/ 0 2 3 4 ^ < = > ? ſ  <      a  w     course of either 1000mg starflower oil daily or 2000mg Evening Primrose oil. After this switch to a balanced essential oils supplements such as Barlean s Essential Woman or Udo s Choice. These oils must be kept refrigerated. 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Omega 3 fatty acids in f,1h. A!"#$% GLA is itself made by the body from omega 6 fatty acids, which most of us have a plentiful supply of in our diets. If you are suffering a GLA deficiency it indicates a problem with the breakdown of omega 6 fatty acids. Try the following: Take a 3 month course of either 1000mg starflower oil daily or 2000mg Evening Primrose oil. After this switch to a balanced essential oils supplements such as Barlean s Essential Woman or Udo s Choice. These oils must be kept refrigerated. Take a supplement that combines vitamin B6, magnesium and zinc such as Pre-Mens by Higher Nature. Avoid foods containing hydrogenated oils and avoid cooking with sunflower oil. Use olive oil for frying or roasting. Foods high in zinc are oysters, prawns, sunflower and pumpkin seeds. Foods high in vitamin B6 are wheatbran, wheatgerm, marmite, oats and bananas. Foods high in magnesium are soya bean, nuts, wholewheat bread or pasta, brown rice Feeling Blue Women are three times as prone to low moods as men. Serotonin is a substance the body makes to keep us feeling positive and happy  the feel good factor. Prozac is one of a class of drugs known as SSRI s. These work by stopping the reuptake of serotonin, thereby enhancing its effect in the brain. Recent reseaish oils and flax oil have a positive effect on serotonin status. They are believed to enhance serotonin production and effectiveness in the brain. Clinical trials have had very good results even with patients that had not responded to antidepressants. You should take these oils for 2  3 months before judging their effectiveness. Choose an oil rich in EPA such as MorEPA or EyeQ. Foods high in vitamin B6 are wheatbran, wheatgerm, marmite, oats and bananas. Foods high in magnesium are soya bean, nuts, wholewheat bread or pasta, brown rice Feeling Blue Women are three times as prone to low moods as men. Serotonin is a substance the body makes to keep us feeling positive and happy  the feel good factor. Prozac is one of a class of drugs known as SSRI s. These work by stopping the reuptake of serotonin, thereby enhancing its effect in the brain. Recent research has shown that men make serotonin twice as fast as women. Low serotonin in women is associated with low moods and anxiety. In men it is associated with aggression and alcoholism. There are a number of potential reasons for a deficiency in serotonin: A dietary lack of tryptophan (the precursor for serotonin and present in protein foods) A dietary lack of co-factor vitamins and minerals (needed for the conversion of tryptophan) Insufficient oestrogen (in women) Insufficient testosterone (in men) Insufficient exposure to natural light Insufficient exercise Too much stress, especially in women Symptoms of low serotonin are: low mood, feeling tense and irritable, feeling tired all the time, comfort eating, sleeping problems and reduced interest in sex. Omega 3 fatty acids in fish oils and flax oil have a positive effect on serotonin status. They are believed to enhance serotonin production and effectiveness in the brain. Clinical trials have had very good results even with patients that had not responded to antidepressants. You should take these oils for 2  3 months before judging their effectiveness. Choose an oil rich in EPA such as MorEPA or eye q. Banishing the Blues Get sufficient exercise Spend at least an hour outdoors each day Reduce stress and consider counselling Follow the guidelines for Controlling Blood Sugar Increase your intake of fruit and vegetables Eat oily fish at least twice a week Take a vitamin B complex Take an omega 3 supplement such as MorEPA or eye q Consult a qualified nutritionist for a personalised diet and supplement plan. 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Rx*HJd±" c-h)}&aa) #ӮyiZaϩ} 9)#ޚElf=i<L *ojdbɨuM~ad#\e PE{9ɭYb4&1)֊+ׁUH4EjsZ1*'Un=LFYJ>Q\5 C=NeW_I-*cRج(E") zz÷Rhhk;zdELnx4QTޭ[ *ett:QE`6evE3bR`QE1E8 ( SE>Q?ZildRE*esEH]9+6Z?XR< v  CommandBarID ControlIndexIDExamples ZExampleObjects1<0T0f0100111R1`1r111h1j1p1 1 1"1&1*0,000X0Z01101*1^100100b0d011 110d0f0j00101$141H1V1X0b0d1h0p1x110̍0΍1ڍ0܍11 1 10*0,1.1012180:1B1^1b1f0v1010Ύ0Ў1֎1؎1܎0ގ01X001101001111010>0@1B0P0X0Z1\1f0t01000 0N1P0R0V1X0Z1` 0 0 1 1 1 14 1v 0 00`@00GTimes New Roman5Symbol3& Arial_& Century GothicArial Narrow?5 Courier New;Wingdings"q[^_ _4_:`h`bbbbbbcgggggggHhLhNhPhRht&uh|| *0X^Ƌȋʋ jcCJ0U CJOJQJ CJ OJQJ5CJ OJQJ5CJOJQJCJ0 jiCJ0UjOJQJUmH5CJOJQJ 5OJQJOJQJF>g|g~ggggggggggg:hHhJhLhNhPhRh&uwwxyz & F$$l ,  $- NOTE: Before following any dietary advice, please consult your GP if you suffer from any health problems or are currently taking any medication. GLA is itself made by the body from omega 6 fatty acids, which most of us have a plentiful supply of in our diets. If you are suffering a GLA deficiency it indicates a problem with the breakdown of omega 6 fatty acids. Try the following: Take a 3 month course of either 1000mg starflower oil daily or 2000mg Evening Primrose oil. After this switch to a balanced essential oils supplements such as Barlean s Essential Woman or Udo s Choice. These oils must be kept refrigerated. Take a supplement that combines vitamin B6, magnesium and zinc such as Pre-Mens by Higher Nature. Avoid foods containing hydrogenated oils and avoid cooking with sunflower oil. Use olive oil for frying or roasting. Foods high in zinc are oysters, prawns, sunflower and pumpkin seeds. Foods high in vitamin B6 are wheatbran, wheatgerm, marmite, oats and bananas. Foods high in magnesium are soya bean, nuts, wholewheat bread or pasta, brown rice Feeling Blue Women are three times as prone to low moods as men. Serotonin is a substance the body makes to keep us feeling positive and happy  the feel good factor. Prozac is one of a class of drugs known as SSRI s. These work by stopping the reuptake of serotonin, thereby enhancing its effect in the brain. Recent research has shown that men make serotonin twice as fast as women. Low serotonin in women is associated with low moods and anxiety. In men it is associated with aggression and alcoholism. There are a number of potential reasons for a deficiency in serotonin: A dietary lack of tryptophan (the precursor for serotonin and present in protein foods) A dietary lack of co-factor vitamins and minerals (needed for the conversion of tryptophan) Insufficient oestrogen (in women) Insufficient testosterone (in men) Insufficient exposure to natural light Insufficient exercise Too much stress, especially in women Symptoms of low serotonin are: low mood, feeling tense and irritable, feeling tired all the time, comfort eating, sleeping problems and reduced interest in sex. Omega 3 fatty acids in fish oils and flax oil have a positive effect on serotonin status. They are believed to enhance serotonin production and effectiveness in the brain. Clinical trials have had very good results even with patients that had not responded to antidepressants. You should take these oils for 2  3 months before judging their effectiveness. Choose an oil rich in EPA such as MorEPA or eye q. Banishing the Blues Get sufficient exercise Spend at least an hour outdoors each day Reduce stress and consider counselling Follow the guidelines for Controlling Blood Sugar Increase your intake of fruit and vegetables Eat oily fish at least twice a week Take a vitamin B complex Take an omega 3 supplement such as MorEPA or eye q Consult a qualified nutritionist for a personalised diet and supplement plan. Sue Simmons D.N.Med., MBANT, BSc (Hons)   Special Introductory Offer with this voucher: Living Blood Analysis 49 Normal price 60 Voucher valid until 31/12/04 SS ORDER FORM ProductPriceQuantityTotalPre-Mens 30 caps, Higher Nature 4.90The Essential Woman 120 capsules, Barleans 19.99The Essential Woman 350ml, Barleans 19.99Starflower Oil 30 capsules, Higher Nature6.90MorEPA 60 capsules 18.99Chromium Polynicotinate 90 caps, Higher Nature 5.60Food Intolerance Indicator Test 20.00Food Intolerance 40 Foods Test 99.00Food Intolerance 93 Foods Test 199.00 Name: Phone: Address: Are there any nutrition subjects you would be interested in attending a presentation on?   Would you be willing to host a Nutrition Presentation at your home? You will receive a voucher for a free Living Blood Analysis provided 6 of your friends attend. All your friends will receive a money-off voucher and free factsheet and there is no obligation to buy anything. z&{{h|||b:f.0XZ܈*0d & F & F & Fdʊfhj‹ċƋʋ̋(*Ό"$$$ & Fʋ̋*^ΌЌ"$rvx<@BPVXRVX\PRXZԼԼjOJQJUmH CJOJQJ 5OJQJOJQJ CJOJQJ CJ OJQJ5CJ OJQJ5CJOJQJ5CJOJQJ+"$dfrtvx΍Ѝލ,.<>@BЎҎ|$$$l ,  ҎDRTVX@BRTV$$l ,  $VXZ\NPTVX\^`$$l ,   [8@8 NormalCJ_HaJmH sH tH D@D Heading 1$$@&a$5OJQJ\^JB@B Heading 2$@&5CJOJQJ\^J8`8 Heading 3$@& 5OJQJ<A@< Default Paragraph Font,@, Header  9r , @, Footer  9r .U@. Hyperlink >*B*ph<Z@"< Plain TextCJOJQJ^JaJ.>`2.Title$ 5OJQJ  w ] ^ k l [ } ABVWoB\    >?jk@AHIJKu{|}~ !()*+JKSTUVWXkluvwx                          @@@@@@@@@@@@@@@@@@@@@@@@@    [ʋ5L /D _ce>gzd"ҎV %6789JKMNO? 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