If the stress of Christmas is all getting too much try this star of Bethlehem meditation for seasonal stress. Breathe in deeply and visualise a perfect star up in the sky above you, shining with a tremendous bright light. As you breathe in the white light shoots down and pours into you filling your whole body with its power. As you breathe out, feel the white light taking your stress away. On the next in breath, pinpoint the cause of your stress and direct the light right at it – like a wand sending out a blast of light. As you breathe out, the light zaps away the stress. Keep breathing like this for several minutes, breathing in the star’s white light and breathing out stress.

Q: My family and friends have started to tell me that I’ve got bad breath. I clean my teeth regularly but I’m not sure what else I can do.

A: First of all, you are not alone. About 25 per cent of the population are affected by persistent bad breath and this generally has a bacterial cause. Your mouth is a complex system made up of over 500 billion bacteria per square centimetre and factors that upset the delicate balance between good and bad bacteria can lead to bad breath or halitosis as it is called.  The bacteria can build up in various areas of the mouth, with the tongue being the largest reservoir for bacteria because here bacteria lie undisturbed and have a ready supply of nutrients from the remnants of food. Bacteria that live without oxygen thrive in these conditions and give off a characteristic rotten egg smell. The gap between the tooth and gum also provides a natural breeding ground for bacteria, as it is little sheltered from the effects of saliva and chewing. Other areas of the mouth that may harbour bacteria, which can cause bad breath, are areas between the teeth where the food gets caught and old unclean dentures.  I would recommend that you add in a good probiotic.  In this case a powder would be good so that you rinse it round your mouth before you swallow it (see the Resources Page for an acidophilus powder.)

 

In addition to bacteria build up, bad breath can be caused by certain foods, such as garlic and onions or smoking or alcohol. It can also be caused by the mouth becoming dry for long periods of time which is why many people suffer from ‘morning breath’ first thing in the morning. Another cause can be high protein diets. In these diets the body burns fat for energy due to the reduction of available carbohydrates and this triggers the production of ketones, which have a distinctive odour, leading to a condition know as ketotic breath.

 

You may feel upset that your friends have told you about your problem but let me assure you they are doing it for the best possible reason. Many people who suffer from bad breath simply aren’t aware of it because most self-assessment tests for bad breath – such as licking your arm and letting the saliva dry so you can smell it – are unreliable and friends and family haven’t got the heart to tell them. Aside from the elimination of any oral disease or decay that may be present in your mouth a well balanced diet and plenty of hydration should ensure that any temporary causes of bad breath are kept to a minimum. Drink between 6 and 8 glasses of water a day – more if you are exercising – and make sure you don’t go for long periods without food. Ideally you should eat a meal or snack every two to three hours. Eat more carrots, apples and celery to prevent bad breath and plaque build up and sprinkle chopped parsley on your food to neutralise bad odours. If your breath is bad after a night out, drink lots of water and take three doses of the homeopathic remedy Nux vomica 30c over a 24 hour period.

 

Good oral hygiene is, of course, essential in limiting the number of bad bacteria present and preventing the build up of plaque which can trigger bad breath. You mention that you brush regularly but do you also floss? Three minutes of brushing twice a day is recommended and after each brush you should also floss between your teeth. A clean and healthy mouth in a person with good oral hygiene practises, combined with a well balanced diet and good hydration will minimise the incidence of bad breath.

Q: I’m dreading the Christmas and New Year party season as I’m going through the menopause – hot flushes and crowded rooms don’t really mix. Can you suggest anything that can help me deal with them?

A: Hot flushes are among the most common and uncomfortable symptoms of the menopause, but their frequency and severity can vary from woman to woman. Hot flushes occur because the brain decides the body is overheated so it does all it can to cool things down. Hormonal changes involving declining levels of the hormone oestrogen are thought to be the trigger.

 

There are a number of natural ways to help you avoid hot flushes and maintain hormone balance. The first step is to avoid situations and foods that are known to trigger hot flushes and these include:

 

• Spicy food (cayenne, ginger, pepper)

• Acidic foods (pickles, citrus, tomatoes)

• Hot drinks

• Caffeine (coffee, black tea, cola, chocolate)

• Alcoholic drinks, including wine and beer

• White sugar

• Stress

• Hot weather

• Hot tubs and saunas

• Tobacco or marijuana

 

Parties can often get overcrowded and stuffy so if you are going to one try not to stay in one room for long periods of time and if you can stay away from the radiators and try to grab some fresh air by standing close to a door or window or even taking a step outside. Don’t wear synthetic fabrics and avoid clothes with high necks and long sleeves.

 

Plant oestrogens known as phytoestrogens can help alleviate hot flushes so make sure you include plenty in your diet. Phytoestrogens are found in almost all fruit, vegetables and wholegrains but they are most beneficial when they are found in legumes, such as soya, lentil, peas and chickpeas.

 

Exercise directly decreases hot flushes by helping to balance hormones and by raising feel good endorphin levels.  As little as 20 minutes five times a week may reduce flushes significantly.

 

As far as supplements go you may want to try the following:

 

Vitamin C and boioflavonoids: Research has found that by strengthening capillaries these supplements in combination can ease hot flushes. Take 500mg of vitamin C twice a day.

 

Black cohosh is the herb of choice for menopausal symptoms with the most research behind it.

 

Dong quai has been found very helpful for menopausal problems such as regulation of hot flushes, and it is reported to help relieve mental and emotional upset.

 

Agnus castus (Vitex) has been found to affect pituitary function and has many uses, particularly in regulating hot flashes and dizziness.

 

Sage may also reduce the sweating associated with menopausal hot flushes but remember that hot flushes can also be triggered by stress and anxiety and stress and anxiety can be countered by herbs, like valerian, hops or chamomile, that support the nervous system.

 

(You can take a combination of all these herbs together in Black Cohosh Plus – see the Resources Page.)

 

Essential oils basil or thyme may ease hot flushes when inhaled or used in a bath or foot rub or mixed with massage oil. For a portable hot flush remedy, which may come in very handy when you are at a party, place a few drops of an essential oil on a tissue or cotton ball and place in plastic wrap. It may provide instant relief when you open and inhale any time a flush strikes.