What is Swine Flu?

Swine Influenza (swine flu) is a respiratory disease of pigs caused by type A influenza virus. Swine fluviruses cause high levels of illness and low death rates in pigs. The classical swine flu virus (an influenza type A H1N1 virus) was first isolated from a pig in 1930. Swine flu viruses do not normally infect humans but when they do human to human transmission happens. This is thought to occur in the same way as seasonal flu occurs in people, which is mainly through coughing or sneezing of infected people. Peoplemay become infected by touching something with flu viruses on it and then touching their mouth or nose.
The symptoms of swine flu in people are similar to the symptoms of regular human seasonal influenza and include fever, lethargy, lack of appetite and coughing. Some people with swine flu also have reported runny nose, sore throat, nausea, vomiting and diarrhoea. Of concern is the recent outbreak in Mexico that has killed over 100 people and how this mutated virus might effect people in Britain. The first deaths of Londoners who are young and in good health are now on record. If you are experiencing any symptoms of the swine flu (fatigue, cough, fever, etc.) then please contact the swine flu web site or phone line.
www.direct.gov.uk/Pandemicflu 0800 1 513 513
If symptoms persist however you should contact your GP immediately. There is no vaccine to protect humans from swine flu as yet but work is being done as we speak.
There are however antiviral medications available from the help line like Relenza or Tamiflu that should help to reduce the severity of swine flu infections if taken early enough.
In the meantime, you could take natural preventative treatments to strengthen your body’s immune system to fight off flu related infections and slow down its spread.
If you decide on these preventative treatments please do not hesitate to contact me.

There are many herbs useful for influenza etc. Below are one or two, but consulting a Medical Herbalist is always best.

Echinacea:

For what is Echinacea used? - Cold & Flu Remedy:
As a broad-spectrum immune system stimulant Echinacea is most used to protect against, & to treat, common colds, flu, & sore throat. A natural antibiotic, echinacea is used to treat infections, to combat low resistance to sickness & to enhance the immune system. .
Echinacea Safety
Echinacea is one of the safest of herbal remedies and is one of the most popular; it is prescribed in continental Europe millions of times a year! Long term use seems to be well tolerated & is not thought to be harmful. Echinacea should not be used during pregnancy or breast-feeding.
What's in Echinacea and how does it work?
The ability of Echinacea to stimulate the immune system is extremely well documented. The primary constituent responsible for its activity are large sugar molecules called polysaccharides. Two in particular have been identified as beneficial: inulin and arabinogalactin. These polysaccharides activate the immune system in many ways. Echinacea has been shown to increase production of T cells, increase levels of circulating neutrophils, improve leukocyte phagocytosis, assist antibody binding and natural killer cell activity.
Echinacea also has direct antibacterial properties. In general, Echinacea has been thoroughly demonstrated to reduce the duration and severity of common cold and flu symptoms.
Echinacea is a herb that deserves its place in our medicine cabinet.

Elderberry & Elderflower:

Elder has anti-catarrhal and anti-inflammatory properties.
Patients with flu were tested with either elderberry extract or a placebo. Within 24 hours, 20% of the elderberry showed dramatic improvements in fever, muscle pain, and respiratory symptoms. After the second day, 75% showed a marked change for the better and by the third day, 90% felt much better.
Of the placebo group, only 8% improved in the first 24 hours, 16% in 48 hours, and the rest required 6 days to feel better.
Elderberry is thought to strengthen the cell membrane so a virus cannot penetrate it.

Infusions of the flower are used for colds, sinusitis and feverish conditions; it is also used for hayfever.
An ointment can be made to use on chilblains, sprains and bruises. Fresh and dried flowers are used in skin toners, hand creams, and also used in many other cosmetics.

Always consult a Qualified Medical Herbalist.

COUGH
That nagging cough may be due to a common cold or a number of other infections.
According to research or other evidence, the following self-care steps may help you stop the coughing and care for your lungs:
Try traditional herbs. Relieve coughing with herbal remedies containing marshmallow, elecampagne, thyme, coltsfoot, or slippery elm

About cough
A cough is a symptom of many diseases. Most coughs come from simple viral infections, such as the common cold. Sometimes, but not always, mucus is produced with the cough. If the colour is green or yellow, it may be a hint of a bacterial infection although this is not always a reliable indicator. If the colour is red, there may be bleeding in the lungs. Any cough that produces blood or blood-stained mucus, as well as any cough that lasts more than two weeks, requires a visit to a medical professional for diagnosis.

Dietary changes that may be helpful
Dietary factors may influence both inflammatory activity and antioxidant status in the body. Increased inflammation and decreased antioxidant activity may each lead to an increased incidence of chronic diseases, such as chronic bronchitis.
People suffering from chronic bronchitis may experience an improvement in symptoms when consuming a diet high inanti-inflammatory fatty acids, such as those found in fish. In a double-blind study of children with recurrent respiratory tract infections, a daily essential-fatty-acid supplement (containing 855 mg of alpha-linolenic acid and 596 mg of linoleic acid) reduced both the number and the duration of recurrences.
In people with bronchitis, lipids in the lung tissue may undergo oxidation damage (also called free radical damage), particularly when the bronchitis is a result of exposure to environmental toxins or cigarette smoke. A diet high in antioxidantsmay protect against the free radical-damaging effect of these toxins. Studies comparing different populations have shown that increasing fruit and vegetable (and therefore, antioxidant) consumption may reduce the risk of developing chronic bronchitis.
Food and environmental allergies may be triggering factors in some cases of chronic bronchitis. Cows milk allergy has been associated with bronchitis in children, and some believe that dairy products may increase mucus production and, therefore, people suffering from either acute or chronic bronchitis should limit their intake of dairy products. Ingestion of simple sugars (such as sucrose or fructose) can lead to suppression of immune function therefore, simple sugars should be avoided during illness.

Lifestyle changes that may be helpful
Breast-feeding provides important nutrients to an infant and improves the functioning of the immune system.
Studies have shown that breast-feeding prevents the development of lower respiratory tract infections during infancy.
Whether that protective effect persists into adulthood is not known. Exposure to environmental chemicals, including passive smoke, can increase the incidence of respiratory illness among children.



BRONCHITIS
Chronic bronchitis is frequently associated with smoking and/or environmental exposure to chemicals or allergens.
These exposures should be avoided to allow the cells of the bronchi to recover from chronic irritation and to decrease the burden on the immune system.
Rest and increased fluid intake are recommended in the fever stage of acute bronchitis. Treatment of chronic bronchitis includes ceasing smoking. Honey, lemon and root ginger drinks can help.
The common cold may lead to bronchitis in susceptible people, and studies have shown that vitamin C supplements can decrease the severity and duration of the common cold in otherwise healthy people.1

Herbs that may be helpful
Several types of herbs may help people with bronchitis, either by treating underlying infection by relieving inflammation, or by relieving symptoms such as cough. For clarity, the table below summarizes which herbs are in each category of action.
Some herbs have more than one action.

• Expectorant: Anise, Marrubium, Verbascum, Pleurisy Root.
• Anti- Inflammatory: Inula , Althea , Verbascum, Slippery Elm.
• Fights Infection : Echinacea, lavandula, eucalyptus,thymus.
• Antitussive: Lobelia, Althea, Tussilago.
• Relieves spasmodic cough : Lobelia, Thymus, Tussilago.
  
  Expectorant herbs help loosen bronchial secretions and make elimination of mucus easier. Numerous herbs are traditionally considered expectorants.
  Anise contains a volatile oil that is high in the chemical constituent anethole and acts as an expectorant.
  Marrubium has expectorant properties, possibly due to the presence of a diterpene lactone in the plant, which is known as marrubiin.
  Verbascum has been used traditionally as a remedy for the respiratory tract, including bronchitis. The saponins in it may be responsible for its expectorant actions.
  Tussilago is a quite a popular herbal remedy in modern Europe and Asia which is used to suppress cough, relieve sore throat and other symptoms of bronchitis. The leaves and blossoms of this plant are used for various herbal teas, tinctures, syrups and infusions Therefore, those people, who frequently suffer from colds, throat irritations, chronic coughs and other related problems.
  Pleurisy Root is an expectorant and is thought to be helpful against all types of respiratory infections. It is traditionally employed as an expectorant for bronchitis. However, owing to the cardiac glycosides it contains, pleurisy root may not be safe to use if one is taking (heart medications. This herb should NOT be used by pregnant women.
  Anti-inflammatory herbs may help people with bronchitis. Often these herbs contain complex polysaccharides and have a soothing effect; they are also known as demulcents.
  Plantago is a demulcent that has been used to help people with chronic bronchitis.
  Other demulcents traditionally used for people with bronchitis include Verbascum, Althea and slippery elm (Ulmus fulva)
  Because demulcents can provoke production of more mucus in the lungs, they tend to be used more often in people with dry coughs.
  Elecampagne is a demulcent that has been used to treat coughs associated with bronchitis, asthma and whooping cough.
  Antimicrobial and immune stimulating herbs may also potentially benefit people with bronchitis. Echinacea is widely used by herbalists for people with acute respiratory infections. This herb stimulates the immune system in several different ways, including enhancing macrophage function and increasing T-cell response. Therefore, echinacea may be useful for preventing a cold, flu, or viral bronchitis from progressing to a secondary bacterial infection.
  Thymus contains an essential oil (thymol) and certain flavonoids. This plant has antispasmodic, expectorant, and antibacterial actions, and it is considered helpful in cases of bronchitis. A mixture containing volatile oils of thyme, mint, clove, cinnamon and lavender diluted in grape seed oil, and inhaled in water reduced the number of recurrent infections in people with chronic bronchitis.
  Eucalyptus leaf tea is used to treat bronchitis and inflammation of the throat, and is considered antimicrobial. In traditional herbal medicine, eucalyptus tea used internally as well as the volatile oil used externally over the chest.
  Lobelia contains many active alkaloids, of which lobeline is considered the most active. Very small amounts of this herb are considered helpful as an antispasmodic and antitussive agent (a substance that helps suppress or ease coughs). Use Only with the advice of a trained Medical herbalist.
  Anti-inflammatory properties of the herb have been demonstrated, which may be useful, since bronchitis is associated with inflammation in the bronchi. Lobelia should be used cautiously, by trained herbaslists as it may cause nausea and vomiting in the wrong dosage and is a schedule 3 herb.

Q. How do herbal medicines differ from normal medicines?

A: Herbal medicines are medicines whose active ingredients are taken from plants. All or any constituent of the plant may be used depending on its 'medicinal activity'. Sometimes the plant itself is included in the medicine, e.g. Senna leaf, or it may just be an extract e.g. steeping the leaf in water and using the resultant liquor. The active ingredients of 'normal' medicines tend to be chemicals produced in a chemical plant.

Q. Are herbal medicines real medicines?

A: The answer is 'yes' - they can prevent or cure medical conditions (illnesses) or relieve the symptoms which is the definition of a medicine. Both British and European law support herbal medicines as an effective and viable contribution to healthcare. There are many herbal remedies on the market but not all have a product licence - they may or may not be effective.Always consult a trained Herbalist. Herbalists have now been accepted by the government for Statutory Regulation.

Q. Are herbal medicines available on prescription, if so which ones?

A. Yes. Your GP can prescribe a herbal medicine in exactly the same way as a pharmaceutical drug, and your pharmacist will supply the product in the normal manner. More and more GP's are prescribing herbal medicines now; they know that while these treatments are effective they are often gentler on the patient, particularly where the medicine may be taken over a long period of time.

Q. Does is work?

Herbal medicine is the oldest form of medicine and records go back over thousands of years. Many modern medicines used by orthodox medicine have their origins from plants.

Herbal medicines are generally safer with fewer side effects. Herbal medicine practiced by herbalists today, draws on this historical knowledge and combines modern research being carried out on herbs to make our treatment strategies even safer and more effective.

Q. What are the Medicines?

Herbal medicines can be dispensed in a number of different ways. Herbalists make their medicines uniquely for each patient so every patient will take away a different medicine.

Typical medicines will consist of a tincture, that is, a liquid herbal extract that the herbalist will blend from a number herbs chosen for that person. As well as tinctures, your herbal medicine may consist of teas, creams, pills or a host of other types of preparations. The most important thing here is that, a qualified herbalist does not rely on ready made over the counter mixtures, but makes the medicine for each individuals own needs.
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Q. Is it safe?

Natural is not necessarily the same as safe. Foxglove used to be used as a medicinal plant, but used incorrectly it can be fatal. Herbalists do not use foxglove but instead have other herbs do the same job safely. In fact, today, the use of foxglove is illegal.

Qualified herbalists are trained to consider the safety of herbs when prescribing. When preparing your prescription, herbalists consider your own unique health circumstances, any drugs you are currently being prescribed plus all the latest safety data on the herbs in your prescription. The level of training and consideration given to our patients mean that medical herbalists have an excellent safety record.

NB. If in doubt about any herbal medicine, always consult a qualified Medical Herbalist.

Q. What about herbal quality?

Herbal medicine quality and safety are linked. My herbs are sourced from highly ethical and rigorously tested sources in accordance with good medicinal practice. Herbal quality is really important to me and I source my herbs from fully licensed Herbal Suppliers that have been supplying herbs since before I qualified. I qualified 21 years ago.

Q. Can I self prescribe?

Yes you can but there are special considerations to make with self medication. The variety of ready made and branded herbal medicines can be confusing and quality can be extremely variable. Beware of brands that seem to deliver ever cheaper products, it is cheap for a reason. Herbalists source their medicines for quality, cheap is not good.

Self prescribing can also be difficult if your health situation is complicated or orthodox treatments are being used at the same time. Herbalists are trained to take this into account and prescribe safely.
If in doubt about any herbal medicine, always consult a qualified Medical Herbalist.

Q. Is Herbal Medicine the same as Homeopathy?

No. Both therapies use herbs in their remedies but the approach to healing is very different. Homeopathy uses highly diluted solutions of the remedy to retain their energy and they use that retained energy to effect change. Herbal Medicine uses all of the extract of the herb which contains active plant constituents which effect the body. The broad range of chemicals in the herbal remedy work together to do this effecting the body, balancing, reducing or stimulating functions to effect change and hence help the body to heal or return to normal function. The herbalists skill is in selecting the appropriate herb for each individual.

Q: Are they safe?

A: In the hands of a qualified practitioner who is trained in correct prescribing, the herbs are safe, and are always well within maximum dosages as set by the training body. If there are any contra-indications, these are taken into account during the consultation.

Q: What conditions can herbal medicine treat?

A: Health Concerns that Herbs can Treat:

• Heart and circulatory problems: angina, high blood pressure, varicose veins etc.
• Respiratory disorders: chest infections and breathing difficulties, tonsillitis and influenza, childhood infections.
• Digestive disorders: peptic ulcers , colitis, I.B.S. and indigestion, bloating etc.
• Gynaecological disorders: premenstrual syndrome, period problems, menopause, fibroids, endometriosis, P.C.O.S, conception difficulties.
• Musculoskeletal Problems: Arthritis, Rheumatism, Fibromyalgia and muscular problems etc.
• Nervous System problems : Stress, anxiety, depression, migraines and insomnia etc
• Allergic responses : Hives and hay fever.
• Skin problems: acne, psoriasis, eczema urticaria etc, Plus a whole host of others.
  
  
  Q: What about the quality of the herbs?
  
  A: The herbs are all from reputable U.K suppliers that have been in business for over twenty years. The herbs are organically grown where possible, or wild crafted carefully, and pesticides are not used. Threatened plant species are not on the list, or they are grown in a sustainable way. Organic herbs carry the U.K Soil Association seal of approval. Creams do not contain chemical parabens as preservatives.
  
  Q: Can I take herbal medicine when I am medication from my doctor?
  
  A: Any possible interaction between drugs and herbs will be taken into account by the fully trained herbalist and it may be that some herbs would be avoided in certain cases. It is recommended to take pharmaceutical medication and herbal medication at least 25-30 minutes apart, to avoid conflict of the constituents in the stomach. Liquid herbal preparations
  are quickly absorbed, so better taken before any other medication and usually in a little water.

Sciatica is the term given to pain down the leg, which is caused by irritation of the main nerve into the leg, the sciatic nerve. This pain tends to be caused where the nerves pass through and emerge from the lower bones of the spine (lumbar vertebrae). Much of the advice regarding this condition is the same as that for low back pain.

Symptoms

In sciatica, there is a pain down into the leg, which travels below the knee, and may involve the foot. There may be numbness and there may be weakness of the lower leg muscles.

These symptoms may come on their own, but are often combined with low back pain. The order in which the symptoms appear may vary. Sometimes the back pain comes before the sciatica, and sometimes will follow.

As with low back pain, there is a group of features  which health professionals  use to highlight the need to act more quickly, because they may suggest a problem which is not as straightforward as simple back pain or sciatica. If you fit into one of these groups or are concerned, you should see your health professional  soon:

• You are younger than 20 or older than 55 when you get the problem for the first time.
• The pain follows a violent injury, such as a road traffic accident.
• The pain is constant and getting worse.
• The pain is in the back of the chest.
• You have had cancer in the past or at present.
• You are on steroids.
• You are a drug abuser, or have HIV.
• You are generally unwell in yourself.
• You have lost significant weight recently.
• You continue to have great difficulty bending forwards.
• You have developed a number of problems in your nervous system (eg numbness, loss of power, etc).
• You have developed an obvious structural deformity of your spine.

Anyway, it is probably wise to see your doctor if you develop sciatica. Certainly you should consult him or her if you are not able to adequately control the pain with simple painkillers and/or  Non Steroidal Anti-Inflammatory Drugs (NSAIDs), Anti-inflammatory drugs, or if the pain carries on for more than two weeks.

Causes

The most common cause of true sciatica is a "slipped disc". The discs (or inter-vertebral discs) are the cushions which separate the bones of the spine (vertebrae). Your doctor may refer to a slipped disc as a prolapsed intervertebral disc (PID) or a herniated nucleus pulposus.

The intervertebral disc looks a bit like a draughts/checkers piece in shape. The ring around the outside is tough and fibrous, and the centre is rather more like the consistency of a chewy sweet. These discs allow for some flexibility between the bones of the spine, and also act as shock absorbers.

The pressures within the discs can reach high levels when we bend or twist, even without carrying a heavy load. If we add to that a heavy load, especially held out at arms' length, the pressures rise even higher.

If part of the fibrous outer ring of the disc is rather weaker than the rest, the softer centre (nucleus pulposus) may push its way through, bulging outwards. If this bulge presses against a nerve which is running from the main, central nervous system to one of the legs, it causes symptoms in that leg.

Sciatica occurs when the herniated disc presses against the nerves which go to make up the sciatic nerve. This is more likely to cause problems when the nerve is squashed by this, usually between the disc and an adjacent bone.

Nerves have many functions, transmitting messages around the body, rather like a telephone system. They allow us to feel things that happen to us, such as things we touch or that touch us, hot and cold, and pain, and they cause our body to do things, eg making your leg muscles contract when you want to walk. Thus, when a nerve is squashed, it may malfunction, and we might feel pain, numbness, pins and needles, and we might find our limbs do not work in the way they should.

Other things can cause irritation of or pressure on a nerve in the spine. Sometimes this may be a rough and enlarged part of one of the vertebrae, brought about by ageing, and sometimes rarer conditions, infections and tumours are to blame. Most times the cause is nothing too serious, but one of the reasons for seeing your health professional if the pain persists, is to make sure that serious and treatable causes have been ruled out.

Treatment

The key points about most back pain and sciatica are:

Do not worry - it will usually get better  within a few days, or possibly a few weeks with massage & exercise.

Stay active, and if at all possible, stay at work.

The pain may force you to rest, but this is a result of the pain, and not a good treatment for back pain and sciatica. If you have to take to your bed, limit it, if possible.

Use simple pain killers, such as paracetamol or ibuprofen if necessary.

Avoid activities likely to put unnecessary strain on your back.

If it seems to be lasting more than a few days, consider seeing a physiotherapist, chiropractor or osteopath. You may wish to consult your  health professional prior to this.

If you do have to be off work, keep this to a minimum, and do not expect to be pain free before you go back.

If the pain is severe and very disabling, and you cannot control it with simple pain killers and/or anti-inflammatory medicine your doctor may suggest you have an epidural injection, which is an injection into the spine, which soothes the nerves that are causing the pain.

In a minority of cases, the sciatica does not settle, or complications arise. This may lead your doctor to recommend surgery, which will involve trimming back bone or disc material which is pressing on the nerve or nerves. This is not undertaken lightly, and will be guided by the results of a CT or MRI scan.

What is a muscle cramp?
A muscle cramp is a painful spasm of your muscle. It's caused by a prolonged tightening of that muscle, leading to it being shortened. The spasm can last from a few seconds to 15 minutes.
You do not have any control of this spasm and the muscle often feels hard and painful. Muscle cramps, especially in the legs, are very common. The small muscles of the feet are also sometimes affected. The muscle may remain tender for up to 24 hours after a leg cramp.
Cramp often occurs as a result of using your muscles a lot. It is common in athletes, especially long distance runners, and tennis and football players.
Cramp often happens after you have sweated a lot. Sweat is high in sodium and loss of sodium upsets the way your muscle works.
It can also occur with repetitive movements, such as writing (writer's cramp). It can also happen when you lie in an awkward position (night cramp). Night cramps may wake you from sleep.
You can relieve the pain of muscle cramp by stretching and gently massaging the muscle. Grasp your muscle with one hand and pull back on your toes with the other to point the toes upwards. This helps to relieve the spasm.
Regular calf stretching exercises will often prevent leg cramps and quinine tablets may help.
Drink plenty of fluid before, during and after exercising or playing sport, and make sure you warm up properly before you begin.

What are leg cramps?
A leg cramp is a pain that comes from a muscle in the leg. It is due to a muscle spasm which is when a muscle contracts too hard. It usually occurs in one of the calf muscles, below and behind a knee. The small muscles of the feet are sometimes affected.
A cramp pain typically lasts a few minutes. In some cases it lasts just seconds, but in some cases it can last up to 10 minutes. The severity of the pain varies. The muscle may remain tender for up to 24 hours after a leg cramp. Leg cramps usually occur when you are resting - most commonly at night when in bed. (They are often called night cramps.) They may wake you from sleep. It can become a distressing condition if your sleep is regularly disturbed.

Who gets leg cramps?
Many people have an occasional leg cramp. However, they occur frequently in some people. They are more common in older people. About 1 in 3 people over the age of 60, and about half of people over the age of 80 have regular leg cramps. About 4 in 10 people who have leg cramps have at least three per week. They occur every day in some cases.

What causes leg cramp?
Unknown cause (idiopathic leg cramps)
In most cases the cause is not known. One theory is that cramps occur when a muscle that is already in a shortened position is stimulated to contract. As the muscle is already shortened, to contract further may cause the muscle to go into spasm. This commonly happens at night in bed as the natural position we lie in is with the knees slightly bent (flexed), and with feet pointing slightly downwards. In this position the calf muscle is relatively shortened and prone to cramps. This theory explains why stretching exercises may cure the problem.
Secondary causes
In some cases, the cramps may be a symptom of another condition or problem. For example:

• Some medicines can cause cramps as a side-effect, or make cramps occur more often. These include: diuretics ('water tablets'), nifedipine, cimetidine, salbutamol, terbutaline, lithium, clofibrate, penicillamine, morphine (withdrawal), phenothiazines, and nicotinic acid.
• Over-exertion of muscles.
• Dehydration.
• Conditions that cause alterations in the balance of salts in the bloodstream (such as a high or low sodium or potassium level).
• Some people who have renal (kidney) dialysis get leg cramps.
• Pregnancy - usually in the later stages.
• An untreated under-active thyroid gland.
• Peripheral vascular disease (narrowing of the leg arteries which causes poor circulation).
• Cirrhosis of the liver is a rare cause.
• Lead poisoning.
• Sarcoidosis.
• Rare disorders of nerves.
• Excess alcohol.

With the above conditions the cramps would just be one of various other symptoms. Therefore, if you are otherwise well, and have no other unexplained symptoms, then the leg cramps are likely to be idiopathic (unknown cause) and not due to a secondary cause.
Note: leg cramps are different to a condition called restless legs syndrome. In this condition the legs can be uncomfortable, you feel creeping sensations in the legs, and it is relieved by walking about.

What is the treatment for a leg cramp?
Stretching and massaging the affected muscle (usually a calf muscle) can usually relieve an attack of cramp. Most cramps soon ease off. Painkillers are not usually helpful for a sudden attack of cramp. Taking Root Ginger or drinking lots of tonic water helps. Massaging the legs with specific oils often helps too.

What are the options for preventing leg cramps?
If cramps do not occur often, then no particular treatment is usually needed. However, if you have frequent cramps, you may wish to consider ways of preventing them.
Consider your medication (where appropriate) or other conditions
Tell your doctor if you take any of the medicines listed above. It may be causing the leg cramps, or making them recur more often. Alternative medicines may be available.

Stretching exercises
Stretching exercises are commonly advised. However, there is a lack of good research evidence to prove that it works. One research study concluded that stretching exercises did reduce the number and severity of cramps, but another study did not confirm this. So, as it may help, it is worth trying if you are able to do the exercises. If it works, you will not need any tablets to prevent the leg cramps.
At first, do stretching exercises of affected muscles for about five minutes, three times a day. Do the last exercise shortly before bedtime. If the cramps ease off, you may then only need to do the exercise once or twice a day to keep the cramps away.
To stretch calf muscles, stand about 60-90 cm from a wall. Then, keeping the soles of your feet flat on the floor, bend forward and lean on the wall. You will feel your calf muscles stretch. Do this several times, each time for as long as you can manage.

A detoxification diet should only be undertaken if the advice of a health professional has first been obtained.
It is strongly recommended that you use only organically grown foods.
There is no calorie counting on this diet and, you can eat as much as you want of all the listed foods.
Detoxification aims to cleanse the system and remove the body of toxins that can contribute to many types of ill-health. Regulating the acid/alkali balance will help regulate the weight and whilst you may loose a few pounds on the diet, you will soon regain them if they are needed.

This detoxification is a Three week programme but you may adapt it to suit your circumstances.

The first week is cleansing, the second to re-educate your appetite and the third to reinforce the new dietary regime. It is necessary to drink at least 6 - 8 glasses of spring or filtered water daily.

It is during the first 3 days that most major detoxification takes place. Toxins stored in the fat cells are released and sent to the liver for deactivation and elimination. Some cleansing reactions may take place during this time, with symptoms such as aching joints, bad breath, dizziness, headaches and spots or boils. Do not concern yourself unduly with these symptoms as they will diminish over the next few days, as the liver cleanses the blood.
You may find that you are depressed , uptight or irritable during this time but remember it will not last for long and the benefits will be worthwhile.

During this detoxification herbal teas like Chamomile, Fennel and Peppermint may be drunk freely. Water is best drunk hot, warm or at least at room temperature and can have a slice of lemon added to it. Avoid, coffee, tea and all stimulants. DO NOT DISCONTINUE PRESCRIPTION MEDICATION WITHOUT SPECIFIC ADVICE.

WEEK 1.

Before beginning this detox programme, it is a good idea to prepare your self by eating raw fruit and vegetables for one or two days prior to the start.

Day 1.
Choose one of the following foods and eat as much as you want all day (dont forget the fluids):

Apples:
They can be green or red. Eat the skins as well as the flesh. Eat about 5lbs per day either as the whole fruit or juiced with a little water if required.

Grapes:
They can be green or white. Eat about 5 - 7lbs a day of the whole fruit, pips and skins included, again you may juice them with a little water if required.

Melon:
Any of the types on the market, or a mixture of types, up to 6lbs per day. If you eat water melon you can also juice the rinds. This is a very bitter digestive tonic drink and takes some getting used to.

Tropical Fruit:
Kiwi fruit, mango, papaya and pineapple all contain extremely cleansing digestive enzymes which are good for this type of detox. At least 5lbs of the combined fruits are needed per day.

Vegetables:
A mixture of steamed vegetables, conserving the liquid to be eaten with the vegetables. Use only carrot, swede, and turnip. Eat up to 6lbs of veg per day.

Vegetable Juice:
A very cleansing and alkaline mixture is made from 1 Litre carrot juice plus 1 litre of a mixture of beetroot, celery and parsley. Make it up to 3 litres with water, drinking a cupful every 45minutes and when it is finished complete the day with plain water.

Brown Rice:
This fast is very boring because all you eat is plain rice which I suggest is steamed. It is difficult but often works for people who need a more solid type of food fast. Eat as much as you can consume.

Days 2 & 3.

Use the same food choice as Day 1, but iot is also possible to take, for example, grapes on days 1 & 2, apples on day 3, or apples on day 1 and vegtable juice on days 2 & 3, and so on. DO NOT mix fruit and vegtables in one day.

Herbal prescriptions that you have been given can be continued throughout the fast.
You may continue this fast for up to a week , often people find 3 days are all that they can manage. 

Day 4.

Assuming you have done a 3 day fast as above, today you may break the fast by introducing fresh raw foods.

Suggested Meal Plan To Break Fast:

Breakfast: Fresh fruit Salad (Any combination) sprinkled with ground almonds. 
Fruit juice or herb tea to drink.

Lunch:
A large mixed salad dressed with olive or flax oil and lemon juice. Add seeds and sprouts if desired.
Seaweeds are a good mineral source and help to remove toxins. There are many kinds available now.
Fruit juice or herb tea to drink.

Evening Meal:
Same as lunch.

Snacks:
Fruit, raw veggie sticks, small amounts of nuts and seeds.

DO NOT EAT HEAVY FOODS TOO SOON.

Days 5,6 & 7.

Follow the plan as for day4, taking as many days like this to break the fast as those number of days that you fasted. This should take you to the end of the week.

Second Week (Days 8-14).

The aim of this week is to gradually introduce some cooked foods, but to still totally avoid all foods of animal origin as they are the most toxic and clogging to the system. Still continue to eat at least half of all your food raw . Small amounts of grain may be added, but wheat should be avoided as it is hard to digest even if you are not allergic to it.
If you want you may now add back in any supplements that you have been taking.

Foods To Avoid:

Dairy (Milk, butter, cheese, cream, yoghurt), Meat and all meat products, sugar and anything containing added sugar, salt, coffee, tea (except herbal kinds), soft drinks, chips, sweets, canned foods, cakes, pastries, bread, alcohol and anything that is not completely natural.

Suggested Meal Plan:

Breakfast.

Fresh fruit salad
OR Porridge
OR Muesli
Fresh fruit juice to drink.

Lunch.

Home made vegetable soup sprinkled with ground nuts.
Rice cakes or rye crackers spread with tahini or bean spread.
Mixed salad with an olive oil and lemon juice dressing.
Fruit juice or herb tea.

Evening meal.

A selection of steamed vegetables including at least 2 green leafy ones, one orange one and one red one.
Sprinkle with sesame seeds, herbs and olive or flax oil.
Eat with a mixed salad.
Plain brown rice, millet or buckwheat.
Fruit for dessert.
Fruit juice or herb tea to drink.

Towards the end of the week you may re-introduce well cooked beans.

Third Week.

Repeat week 2 with the addition of a little more protein and if you wish some animal products. 
Yoghurt, cottage cheese, tofu, beans, soya milk and a little butter may be added back in.
Still avoid milk, margarine, sugar, salt, coffee, tea, and all processed foods. Meat and meat products are not recommended, but a little fish or corn fed chicken is acceptable. Carry on eating lots of raw foods and lightly steamed ones and steer clear of rich sauces and dressings.
If you are not allergic to wheat, you may re-introduce it but in small amounts.

By the end of this week you should have much more energy and be feeling really good with healthy clear skin. DO NOT SLIP BACK INTO YOUR OLD WAYS.
Although week 3 is a guideline for healthy eating, it does not mean that you cannot allow yourself the odd treat here and there, as long as it is in moderation and you keep your basic diet healthy.

If you do have the odd occassion when things go wrong or you have to eat the wrong foods, you can adapt the detoxification programme to suit your needs, either one day of fasting once a month, or a few day 4@s or whatever. Use your own judgement as to how much or how often you use all or part of the programme.

Good Luck.