Raspberry bushes are native to North America but are cultivated in other countries including Canada. Although it is best known for its delicious red berries, raspberry leaves have a number of medical applications. They have been used in connection with the common cold, sore throats, diarrhea, irregular periods and pregnancy.

Raspberry leaf tea acts as an astringent on irritated skin by tightening the top layers of skin or mucous membranes effectively reducing secretions, relieving irritation, and improving tissue firmness. As a mouth wash it is used to soothe mouth and throat irritations. In pregnancy it has been traditionally used to help with nausea, ease labour and delivery, and post- natal recovery.

Raspberry leaf should never be taken during the first five months of pregnancy because of the stimulating effect on the womb. It can be taken after this time, but is probably best being left until the final 2 months of pregnancy. In a study carried out in Sydney, Australia, 192 first-time mums were given at random either a 1.2g raspberry leaf tablet or a placebo twice a day from 32 weeks of pregnancy. Those women who had taken raspberry leaf tablets were found to have a shorter second stage of labour and a lower rate of forceps delivery (19.3% versus 30.4%).

If you want to make an infusion of raspberry leaf tea put 25g/1oz of the dried herb in a pot and pour on 600ml/1 pint of boiling water. Cover and infuse for 15 minutes. Alternatively, add 1 teaspoonful of the dried herb to a cup of boiling water. Start with one cup of tea a day or one tablet and build up gradually to a maximum of four cups of tea or tablets daily. The tea can be sipped freely during labour, too.

If you’re lucky enough to grab a summer holiday this year or get a couple of relaxing hours or days at the beach there are plenty of things you can do to make sure yourself look and feel your best.

First of all stick with your healthy eating plan when you go on holiday or when you have a lazy day in the sun. Just because food is less familiar on holiday doesn’t mean you have to give up on your diet. Instead use your holiday to try new foods that you haven’t tasted before. You might discover a whole new list of ingredients to experiment with when you get home. While you are on holiday choose sensible, moderate portions most of the time and stick to the 80/20 rule, so you don’t overeat.  Roughly plan your days, including when and where you’re likely to eat. If you’re planning a long, leisurely lunch, then aim to have a smaller dinner. Don’t skip meals otherwise you’ll end up eating more than you normally would when you’re finally faced with food. Wherever and however you’re eating, aim to stick to the same healthy eating rules you follow at home. That means avoiding fried food, filling up on masses of fresh fruit and vegetables, basing 80 per cent of your meals on wholegrain, nuts, seeds, oily fish, nuts, seeds, legumes and keeping processed, fatty and sugary foods, like ice cream, to a 20 percent minimum.

 

If you want to make sure your skin has a radiant glow all summer long drink lots of bottle water – well around 8 glasses a day. Not only will the water fill you up and make you less likely to snack on ice cream and sugary drinks, water is a totally essential ingredient to the body’s many functions. It carries key nutrients into the body and washes unneeded waste out. And according to a German study drinking half a litre of cold water can raise your metabolism by a third within ten minutes of drinking. You probably already know that water can boost your metabolism but to help you remember to drink your quota every day fill a glass bottle or bottles with your quota in the morning and carry them around with you to work. When the bottles are empty you’ve drunk enough.

 

If you have a bottle of cider vinegar lurking in your kitchen cupboard now is the time to get it out and use it. Cider vinegar can help re-alkalise your system, boost your digestion and increase the amount of minerals you absorb from your diet. Mix 1tbsp of cider vinegar with a teaspoon of maple syrup or organic honey and warm filtered water and drink every morning. Cider vinegar also has naturally occurring antibiotic and antiseptic qualities and applied neat it can help heal spots. If you can’t stand the taste of vinegar, lemon juice diluted with filtered water is just as beneficial when drunk first thing in the morning.

 

Appetite often decreases when the temperature rises, so take advantage of it and eat smaller meals. Order a cup of soup instead of a bowl, opt for a starter size portion at dinner instead of a main meal size and if you’re indulging in ice cream, ask for the smallest one possible and leave the cone. You’ll be pleasantly surprised that a smaller portion satisfies hunger just as effectively, and your waistline will definitely thank you.

 

If bloating is a problem try some dandelion leaves. Dandelion leaves are rich in vitamin C and a natural diuretic so they’re great for reducing water retention. Collect some from your garden or park- wash thoroughly and add young leaves to salads, using mature leaves in stews or as extra vegetables.

 

It’s a good idea to lift some weights to give your body some tone and definition in a bathing suit. Don’t panic, I’m not talking about major beefing up through bench-pressing. You can get your strength training in the comfort of your own home with inexpensive dumbbells or books or cans of soup. Exercising with these for 20 minutes or so two to three times a week will help you develop nice muscle tone and keep your bones strong which helps to prevent diseases like osteoporosis.

 

Don’t forget to exercise aerobically as well. Perhaps the best time to do this is before 11 am when the sun isn’t too hot. You need to be aiming for 30 minutes a day – and you don’t have to do it all in one go – running to the bus stop and using the stairs instead of the lift all counts. You may also want to grab a skipping rope and head down to the beach for a great cardio session or better still do your whole workout at the beach where the sand provides extra resistance making you work harder.

 

Bear in mind that the sun can be unforgiving for your skin and hair. Hair becomes extremely dry after swimming in the sea because salt absorbs moisture, leaving once-soft locks feeling rough. Your best bet is to thoroughly rinse hair before and after swimming. Our skin is not meant to stay wet for very long periods and when we’re in the pool or the ocean, skin cells become over hydrated; and when we get out, the cells lose that water immediately, leaving skin dehydrated. To combat this moisture loss, try to shower after swimming and apply a moisturiser while skin is still damp. And it goes without saying that if you’re spending long hours in the sunshine that you need to wear your sunscreen to protect your skin.

 

And finally, if you know you’re going to be heading down to the beach go shopping for a great swimsuit that suits your shape. For a big bust, opt for a bikini top with cups or inner support. For a tummy, maybe try a tankini and if you are worried about your hips/bum, boy leg shorts always look good. Pastel colours suit paler skins whereas bright colours look great on tanned or dark skin. Look for stripes that are vertical rather than horizontal. A matching short skirt can hide wide hips or anything you don’t want exposed in the back. Sheer sarongs are also a great way to give yourself a little more coverage. Look for bathing suits that match your style, compliment your body type and hide any flaws.

Average adults including pregnant women need 200 IU of vitamin D daily while adults over 50 need 400 IU daily. The recommendation for vitamin D intake further increases to 600 IU for people over 70 years of age.

Vitamin D deficiency is most common in women over the age of 50. This is the age when most of us will be going through the menopause and when it’s absolutely vital to keep our bones and heart healthy due to the increased risk of osteoporosis and heart disease that menopause brings.  

 

Natural food sources of vitamin D are few.  It is found in oily fish.  A 100g of grilled salmon contains 7.1mcg (284ius) of vitamin D and a 100g of tinned pilchards contains 14 mcg (560ius) of vitamin D.

Diet alone, however, does not provide enough vitamin D and another great source of readily available vitamin D is from sunlight so aim to get at least 20 minutes of natural daylight.  Sunscreen will interfere with the production of vitamin D so go without any but in hot weather, avoid the hottest part of the day.  Australia, which has successfully campaigned against sun exposure for years, is now recording vitamin D deficiencies in 1 out of 4 people. Also check your cosmetics as many moisturisers will have in-built sun protection factors (SPF) and they will be blocking the vitamin D manufacture through your skin.