Increase:

Supplementation

• Essential fatty acids such as fish oil, flax oil and hemp oil. People with eczema have altered essential fatty acid metabolism, which leads to inflammation and allergies. Try taking a good quality fish oil or Solgar's Omega blend which contains omega 3, 6 and 9 and is vegetarian.
• A good quality Multi-Vitamin and mineral that contains: zinc for improved healing and regeneration of skin cells, Vitamin C which acts as a natural anti-histamine and strengthens the skin and Vitamin E to improve healing.
• Probiotics as mentioned above; good bacteria rebalance the gut flora promoting intestinal health and reducing allergies.

• Ecz-Easy by inlight contains plantago, calendula and tumeric. It is a rich ointment that soaks in easily and is ideal to ease the itch and irritation.
• Hope's Relief contains manuka honey with it's healing properties as well as liquorice and calendula.
• Skin Soothe by Kalya contains essential oils such as chamomile, geranium and lavender, known for their calming and soothing properties.
• Pure Shea Butter by Laughing bird is rich in vitamins A and E which are needed for healthy skin.
• Salva-Derm by alva balances the skin and eases itch and irritation.
• Aloe Gel cools, calms and hydrates skin.
• Grandma Vines Antiseptic Gel contains cider vinegar which cools and calms irritated skin.
• Dead Sea Bath Salts by Dead Sea Magik softens, soothes and encourages repair of damaged skin cells.

1. Eat little and often, three meals and two snacks and try to eat something every 3 hours. This helps to give your body a steady flow of sugars. Also when you miss a meal your body goes into starvation mode and actually holds onto fat. Some meal and snack ideas are given below.
    
2. Eat protein with every meal. Protein slows the release of sugars into the bloodstream and helps to create a more constant level of blood sugar.
    
3. Limit refined foods, sugars and caffeine and concentrate on whole foods such as brown rice, quinoa, millet, lentils, nuts and wholemeal bread.

• Cucumber and carrot sticks with hummus, mashed avocado or nut / seed butter
• Tinned mackerel or sardines in oil on a rice cake
• Fruit and nuts
• Apple sticks dipped in nut butter
• Rice cakes with hummus or avocado
• Nut and fruit bars such as Trek and Nakd bars (available in store, watch out for added sugar and glucose syrup in some other bars)
• Dried fruit and nuts
• Apples and cottage cheese on rye crackers

• Mixed grain porridge with berries and a tablespoon of ground seed mix
• Berry smoothie with soy or rice milk and nuts or seeds
• Poached or scrambled eggs with grilled tomatoes and baked beans
• Buckwheat pancakes with blueberries
• Vegetable omelette with onions, tomatoes, sweetcorn & broccoli

• Quinoa with roasted sweet potatoes, peppers, avocado and herbs
• Salad with avocado, kidney beans, spring onion, peppers and tomato
• Brown rice with tuna, peppers, basil and olive oil
• Mackerel with salad and brown rice
• Wholemeal sandwich with hummus, avocado and grated carrot

• Corn pasta salad with homemade tomato sauce, herbs, cherry tomatoes with bean salad
• Quinoa stuffed peppers served with salad or steamed broccoli
• Lentil chilli with brown rice
• Buckwheat burgers with salad or steamed broccoli
• Grilled salmon with spinach, cherry toms & corn + olive oil & lemon
• Tofu stir fry with broccoli, spinach & ginger and brown rice or noodles

• Higher Nature Full Stop contains P12 proteinase inhibitor which is an extract from white potato. P12 enhances the feeling of fullness and helps to reduce calorie intake and manage appetite.
• Hemp helps to manage appetite and weight by promoting a feeling of fullness.
• Higher Nature HCA is a derivative of citric acid which helps to increase the rate that fat is used as an energy source.
• Natures Aid Thermatone contains green tea, cayenne and ginger which have been shown to increase energy expenditure. It also decreases appetite following meals and restricts conversions of carbohydrate into fat.
• Natures Plus Skinny Mini is designed to speed up the metabolism, burn fat, energise the body and reduce cravings by controlling blood sugar levels.
• Natures Plus Sugar control contains Ayuverdic and Chinese herbs which help to control blood sugar levels
• Natures Plus Fat Busters contains chromium, green tea, ginger and rhodiola rosea which work on the stomach and small intestines to decrease fat and carbohydrate.
• Chromium Picolinate. (sometimes called the Glucose Tolerance Factor, GTF) Many of us do not have enough Chromium in our diet which the pancreas needs to balance blood sugar. Taking chromium in the form of a food supplement can often help reduce the highs and lows often experienced during the day as our body systems struggle with blood sugar levels. This in turn can reduce our food cravings as the lows are reduced.

• Beta-Carotene rich foods help to reduce inflammation and promote health of the mucus membranes throughout the respiratory system and are included in the table below
• Dark green leafy vegetables contain Beta-Carotene and also help to eliminate excess toxins from the body

• Garlic helps to reduce catarrh and is antimicrobial, killing bacteria which may reside in mucous. Crush the cloves with either a garlic crusher or the edge of a knife to release the important oils and it is best eaten raw.
• Vitamin C acts as a natural anti-histamine so increase these foods:

• Vitamin E is also a natural anti-histamine and is found in the following:

• Try eating a teaspoon of local honey (which has been produced by bees near where you live) each day, this is because the allergy may be to specific pollen from plants growing in a particular area. If the honey contains minute quantities of that pollen eating the honey little and often may help to desensitise the body.

• Dairy is mucous forming so is best avoided; alternatives include rice, oat, soy and nut milks.
• Wheat allergy and intolerance are common. The gluten in wheat can be mistaken for an allergen by a hyper-sensitive immune system. The symptoms of wheat allergy are similar to those of hayfever. People with hayfever often react to the gluten in wheat. Try replacing it with rye, oats, barley, quinoa, millet and buckwheat (actually from the rhubarb family).
• Refined and processed foods, colourings and additives place an added strain on the liver as it has to filter the extra toxins from the body.
• Alcohol, black tea and coffee deplete the absorption of minerals and also strain the liver. If you are drinking alcohol make sure you are including water. Alternatives to tea and coffee include green tea, rooibos, herbal teas such as nettle, chamomile and dandelion coffee.

• Vitamin C is a natural anti-histamine. Histamines are inflammatory compounds which cause allergic reactions such as a blocked or runny nose.
• Quercetin supports healthy histamine levels, acts as an antioxidant and anti-inflammatory and strengthens the action of vitamin C.
• Bromelain is an enzyme derived from pineapple, which is an anti-inflammatory and helps to support healthy nasal and respiratory airways.
  (We have several complexes at Wild Oats which contain Vitamin C, quercetin and Bromelain. Ask in store for more information)
• Bioflavonoids strengthen the antioxidant potential of vitamin C and support the strength and integrity of capillaries.
• Luffa Complex by A.Vogel. A combination of herbs which help to reverse the effect of hayfever symptoms. The effect should be felt within 20 minutes. It also comes in a nasal spray for easy delivery.
• Euphrasia by A.Vogel (eyebright). Allergens can cause itchiness and redness of the eyes. Euphrasia can help by acting as an anti-inflammatory on the mucous membranes and can also benefit the nose and throat.
• Weleda Mixed Pollen contains a mixture of grasses, cereals and early and mid tree blossom. Homeopathic remedies work on the theory that like cures like and introducing a small amount of a substance enables your body to know how to fight against it.
• Weleda Rhinodoron Spray can be used to clear blocked nasal passages.
• Potters Allerclear nasal spray and tablets contain garlic (which is anti-microbial and helps to loosen phlegm), and echinacea (which acts against infections and is anti-inflammatory). They can both be used for a runny nose, nasal congestion and catarrh.
• Haymax nasal balms act as a pollen barrier when applied to the base of the nose.

• Sugar: All forms of sugars interfere with the ability of white blood cells to destroy bacteria. Look for hidden sugars in products such as baked beans, pasta sauces, breads etc.
• Alcohol: Alcohol also interferes with the immune system's response and depletes important vitamins and minerals which are needed to keep the immune system healthy.
• Dairy: Recurrent ear infections and excess catarrh may be caused by excess dairy intake and a possible dairy intolerance. It may be helpful to avoid dairy for a couple of weeks to see if symptoms improve.
• Allergies and intolerances to certain foods may cause chronic colds, sore throats and ear infections. Food allergy/intolerance tests can be helpful in working out which foods may be causing problems.

• Berries, Kiwi fruit, pumpkin seeds, whole grains, green leafy vegetables, parsley, cabbage, watercress, lentils and almonds.
• Colourful vegetables including butternut squash, peppers, carrots and sweet potatoes.
• Exposing the skin to sunlight for 20 minutes a day produces vitamin D which is important for immunity.

• Water keeps the body hydrated and flushes away excess toxins.
• Increased stress can suppress the immune system, so try using relaxation techniques such as meditation, yoga or breathing exercises.
• Exercise is important for general health and can include swimming, running, dancing, cycling and walking.

• Zinc: 20-50 mg daily can help to increase immunity by increasing thymus gland function (the master gland of the immune system) and increase white blood cell function in general.
• Vitamin C: 500mg-2grammes daily. Vitamin C has an essential role in immunity. It nourishes the thymus gland and increases the function of white blood cells and antibody activity. It also helps to reduce the severity and duration of illnesses.
• Beta-carotene: 5000-10'000IU supports immune function in the mucous membranes, including the nose and throat, which can help to prevent infection.
• Vitamin D: 400-2000IU modulates the immune system and may inhibit the development of autoimmune disease.
• Selenium: 50-200mcg. A deficiency in selenium can lead to a weakened function of the thymus gland and suppressed white blood cell activity. Selenium also increases natural killer cell activity, cells which kill pathogens in the body.
• Probiotics: (The good bacteria found in the digestive system): A large portion of the immune system resides in the digestive tract. Probiotics help to keep the digestive tract healthy by reducing unwanted bacteria, yeasts and fungi. Lactobacillus acidophilus, one type of probiotic, produces acids that kill invading bacteria.
• Echinacea: Reduces the severity of cold and flu symptoms and the duration of infections. It works by improving the efficiency with which the immune system identifies infectious particles and then kills them.
• Garlic: 100-1000mg Garlic has natural antibiotic effects and increases natural killer cell activity.
• Black Elderberry: Boosts the immune system, is anti-viral and contains antioxidants which help the immune system to defend itself.

• FSC Immune Formula: A mushroom formula containing Beta Glucans which activate the immune system and enable it to work more efficiently without it becoming overactive. Beta Glucans may also aid in wound healing, help prevent infections and can support cancer treatment.
• Higher Nature Immune Max: Contains olive leaf extract, Vitamin C, blackcurrant, bilberry, black elderberry and zinc to support a strong immune system
• Patrick Holford ImmuneC: Contains Vitamin C, Black elderberry extract, ginger, bilberry and zinc which help to support the body's natural defences and assist immune function.
• Wellness Formula: Contains Vitamin C, garlic, propolis, elderberry, Echinacea, olive leaf, goldenseal, zinc, grape seed extract, Vitamin D, Vitamin A, Selenium, Beta-carotene and more. Can help to Increase immune function and decreases the duration of illness.