Tennis and Chiropractic

To become as good a tennis player as Andy Murray take many years of dedicated practice and with years and years of practice increases the risk of accumulated injuries.

With Wimbledon comes an upsurge of interest in tennis,we offer some invaluable advice on staying injury free this tennis season.

For two weeks at the end of June, a certain ‘fever’ tends to sweep the country, this being ‘tennis fever’. Tennis is the second most played racket sport in the UK, close to overtaking badminton in popularity, with an estimated 860,000 people playing.

Bedford Chiropractic Clinic will  see an increase in tennis related injuries. Just the same thing happens every year  in the tennis season but with Andy Murray winning even more people will try tennis for the first time.

Playing tennis is a great way to stay physically fit but it requires a variety of physical attributes, including power, endurance, speed, strength, balance, and of course specific playing skills. Compared to other sports, the risk of injury from playing tennis is relatively low, but there are certain factors that increase the risk of an injury that apply to both competitive and social players:

  • Incorrect technique – poor serve and swing technique will increase the chance of injury, particularly to the elbow and wrist. Relying on only the arm to hit the ball, as opposed to the body’s full strength, leads to an incorrect swinging action. A healthy spine able to flex and absorb these heavy twisting loads the discs in the spine can suffer serious injury that can impact everyday life not just sporting ability.
  • Failure to warm up and cool down – warming up / cooling down reduces the risk of muscle and joint injuries, and improves performance.
  • Time spent playing – overexertion is one of the most common causes of injury, and with insufficient rest and recovery time for the body, overuse injuries are more likely to occur.
  • Previous injury – previous injury can lead to similar injuries in the future, especially if you hadn’t taken enough time to fully recover.

When it comes to tennis injuries, they fall into one of two categories; two-thirds of tennis injuries are due to overuse, and the other one-third due to trauma or an acute event such as sudden force or impact. Cumulative, or overuse, injuries most often affect the shoulders, elbows and wrists, with acute injuries affecting the low back, knee or ankle.

Tennis Elbow – the most well-known of all tennis injuries, it is estimated that over 50% of players will suffer with it at some point in their career. It is an overuse injury of the muscles that bend the wrist backwards, from repeated contraction, and can also be caused by improper technique, such as using too much wrist and not enough arm when you hit a backhand shot (faulty backhand follow-through).

Tennis Shoulder – shoulder overuse injuries are usually a result of poor conditioning and strength of the rotatory cuff muscles, a group of muscles at the back of the shoulder. These muscles help to position the shoulder correctly in the socket, and a weakness can cause an increase in ‘play’ of the ball in the socket, irritating the tissues. Tennis shoulder injuries often appear after over-loading the rotator cuff when the muscles are contracting, and are usually caused during the follow-through phase of the serve. These injuries cause pain when the ball makes contact with the racquet during the serve, and cause a decrease in serve velocity.

Tennis Ankle – these injuries fall into the traumatic/acute bracket and are caused by a sudden sideways movement, such as pivoting while making a subtle but rapid change in direction, resulting in twisting or turning the ankle inwards. Playing on a slippery wet surface increases the risk of these types of injuries, as does continuing to play, even when fatigue is overwhelming you.

Low back pain – many tennis players will suffer with low back pain at one time or another. It can be caused by the twisting/rotating movement when trying to hit the ball, the sudden deceleration and changes in direction during a game, or over-extending the back during the serve; this repetitive action places considerable stress on the muscles, tendons and ligaments around the spine, and on the spinal joints themselves. Any accumulation of injury to the discs must be avoided at all times as the discs do not have a blood supply and cannot heal very well. All too often this fact is ignored and the damage accumulated becomes too extensive and permanent disability is the result. Just taking painkillers and waiting for such injuries to heal is a recipe for disaster.

What is a Stress Fracture of the Back?

A stress fracture of the back, or lumbar spine, is one of the more common bone injuries in young tennis players. Lower back stress fractures are usually characterized by an ache in the lower back which is exacerbated by sporting activities and eased by rest, although a small percentage of people with a stress fracture can be pain free. Typically it is sore when the patient bends backwards, particularly if standing on one leg. If a lower back stress fracture is suspected, a chiropractor may decide to refer the patient for a MRI scan to confirm the diagnosis.

What can you do to prevent a Stress Fracture?

Serving in tennis requires a combination of spinal hyper extension (bending back) together with rotation and side bending of the trunk. This puts a lot of stress on an area of the vertebra called the Pars Interarticularis and this is where stress fracture develops.

Practicing the service should be carefully monitored by the coach to ensure the lower back is not being overloaded. This is particulary important in adolescent players who have just experienced a growth spurt as they are known to be more at risk from this injury.

core stability exercises can help prevent back problems in tennis players.

What should you do if you suffer a Stress Fracture of the Back?

In most cases, complete rest from tennis is the treatment of choice. This would usually be for a period of 6 weeks to allow the bone to heal. In the early stages, a soothing ice pack can reduce back pain and alleviate back pain. During this period, a progressive exercise programme may commence, under the supervision of a qualified chiropractor. This usually starts with exercises to increase the muscular stability in the lower back.

Research has shown that a lack of muscular stability in the lumbar and pelvic regions can lead to low back pain and stress fractures. The principle behind this is that if certain specific muscles can be recruited or contracted, the spine will have much better support. This prevents postural faults which can predispose a person to back pain.

Spine injuries common in young tennis players

Elite tennis players in their teens appear to have a very high rate of lower spine injury, a 2007  study suggests. Although the subjects in this study did not have symptoms, the researchers point out that these injuries will probably progress to more serious conditions if training techniques are not modified. As with common back problems because it doesn’t hurt doesn’t mean that a problem doesn’t exit.

The British researchers found that of 33 elite-level tennis players they examined, 85 percent had some sort of abnormality in the lower spine. Damage to the joints at the back of the spine, stress fractures and herniated discs were among the problems seen on MRI scans.

Tennis players’ careers depend largely on how well they perform at the junior level, the study authors note in their report, published online by the British Journal of Sports Medicine.

This means that during their growth spurt years, young athletes are going through frequent and intense training that can raise their risk of injury.

Tennis involves constant spinal movements — like quick twists and backward arching — that can account for the injuries seen in this study, according to the authors, led by Dr. David Connell of the Royal National Orthopedic Hospital.

The findings are based on 18 male and 15 female athletes training at a UK national tennis center. None complained of any back pain, but using MRI scans, Connell’s team found that only five players had normal exam results.

The most common abnormality was facet joint arthropathy, damage to joints at the back of the spine that are involved in backward arching. A full 70 percent of the players showed this problem; in contrast, studies of middle-aged adults in the general population have found that 8 percent to 21 percent of symptom-free people have facet joint arthropathy, demonstrating that spinal wear and tear is not painful until we then overload already weakened joints.

In addition, the researchers found, more than one quarter of the players had sustained stress fractures in bone structures at the back of the spine, while nearly 40 percent had herniated spinal discs.

It’s important to spot such abnormalities, they conclude, so that training can be modified to prevent the problem from worsening.

SOURCE: British Journal of Sports Medicine, July 19, 2007 online.

When looking at ways to help avoid tennis injuries, we can split it into 5 key areas:


  • avoid playing on hard surface courts with no ‘give’, such as cement, asphalt or synthetic courts.
  • inspect the court for holes/cracks that may trip you up.
  • ensure the court is well lit if playing at night.
  • avoid playing in extreme weather conditions.
  • never play on a wet court.
  • clean off leaves, debris, loose balls etc. from the court.


  • wear shoes specifically designed for tennis that support the heel and prevent ankle rolling, choose tennis shoes with skid-resistant soles and high arch supports.
  • consider wearing heel inserts or specially padded tennis socks to absorb the shock when playing on hard services to protect the lower back.


  • see a professional to select a racquet that is the appropriate size and weight, and one that suits your skill level; too light or heavy will increase the risk of shoulder/elbow injuries.
  • a flexible racquet with a larger head is gentler on the arm as the flexion absorbs some of the shock, spreading it over a longer period; this helps to prevent a tennis elbow injury.
  • low string tension is better on the arm as it increases the dwell time of the ball on the strings.
  • thinner strings are more elastic and have better shock-absorbing capacities, making them better for the arm.
  • a grip that is too small or large will increase the risk of an elbow injury as the player has to grip the racquet too tightly to prevent it from twisting.
  • never play with wet tennis balls, especially if you have had a previous shoulder/arm injury.
  • avoid old or low-pressure balls; aim to replace them as soon as they start to lose their bounce.


  • working on stretching and toning your arm muscles off the court will guard against injury; swimming is a good way to achieve this.
  • warm up gently, increase your heart rate with a slow jog or jumping jacks.
  • slowly stretch muscles to improve joint range of motion, and promote elasticity in the ligaments and tendons; hold stretches for 30 seconds.
  • start slowly, hitting a few balls to your opponent; serve several times until the shoulder feels looser.
  • be sure to cool down with stretches after playing to prevent stiff and sore muscles and joints.


  • take lessons from a qualified coach to develop skills and technique.
  • when serving/hitting overhead, avoid over-arching the lower back; bend your knees and raise your heels instead, so the upper body weight is evenly balanced.
  • avoid landing on the ball of the foot as this can lead to an Achilles’ tendon injury.
  • hitting the ball in front of the body makes it easier to fully use the shoulder and trunk.
  • forearm muscles are better able to handle the shock if the wrist is held straight when the ball impacts the racquet.
  • use the forearm for control, and the shoulder/trunk for strength.
  • use the other arm for balance with one-handed backhand.
  • in the event of a previous injury or weakness to the elbow, try a two-handed backhand. If you sustain an injury on the tennis court, the best plan of action is to stop playing and seek the appropriate advice and treatment.
  • Chiropractors, whilst best known for treating spinal injuries, are also trained in treating all of the other joints of the body, including the shoulder, elbow and wrist. If you get gripped with tennis fever, and even with following these hints and tips, you still sustain an injury of your muscles, bones or joints, chiropractic may have the answer.

Stress Awareness Day

The modern world is becoming increasingly complex, and the demands on our time and attention are many. Our jobs are also more complex, and the business world has become more competitive. With the industrial age came helpful machines and increased productivity, but it also brought us the jackhammer, the loudspeaker, the motorcycle and car, and innumerable noisy machines. Physical stresses such as sound, air and water pollution have worsened over the last century, especially in the United States. We are also, because of electronic media and the Internet, aware of troubles and tragedies around the world that previous generations would never have known about, creating anxiety. Taken together, these assaults on our senses create a physical and emotional reaction.

The word for this overwhelming feeling is stress. It’s a term borrowed from the field of engineering, in reference to physical forces upon mechanical structures. The term was first used in its modern medical sense around the turn of the 20th century by Walter Cannon, a Harvard physiologist. Cannon also first described the “fight or flight” syndrome, and noted the damaging physical effects of a continuous stress response. Modern healthcare is increasingly recognizing that many illnesses are caused by stress, or worsened by stress. In fact, in every chiropractic office, many patients will show the ravages of chronic stress. While chiropractic can treat the effects of stress on the body, such as headaches, it can also help the body manage and process stress in a healthy way.

The different factors that create stress:

Physical Stress

A whiplash injury from a c
ar accident is an obvious source of physical stress. As is repetitive motions, a slip and fall, lack of sleep or overdoing it in the garden. Early on, learning to walk, ride a bike and the birth process itself are sources of physical stress.

It’s not the stressphysical stress—it’s your reaction to it that matters!

Accumulated stress exhausts our reserves. Then, something as simple as mowing the lawn can put us over the edge. Chiropractic care helps restore your adaptive capacity.


Emotional Stress

Fear, grief, anger and other emotions affect our entire body. Notice the posture of someone who isemotional stress sad or depressed. Frustration, or a sense of powerlessness at work, is a common form of emotional stress.

Clearly, it’s not the stress, but our response to it that is critical. Chiropractic care, because its focus is to reduce tension to your nervous system, can help you respond more resourcefully.


Chemical Stress

Common sources of chemical stress include poor nutrition, sugar, refined carbohydrates and unhealthy fats. Drugs, preservatives, tobacco, alcohol, vaccinations, pollen and a host of other substances also affect our nervous systems, muscle tone and our spine.

The problem isn’t the pollen or chemical stresschemical. Because not everyone reacts. Symptoms can appear when you lose your ability to adapt. Chiropractic care has helped millions reduce or eliminate reactions to many types of chemical stress

If you lack the reserves to adapt to stress in a healthy way, it takes a toll. If your body reacts by “tripping a circuit breaker,” causing vertebral subluxation, chiropractic care is likely to help.

Martini caption: Clearly, chemical stress can affect our muscle tone, coordination and the way our nervous system works.


How can stress affect my spine?

Think of your spinal cord as a guitar string. The greater the tension, the higher the note. Your nervous system has “tone” as well. With each stressor, your body tightens up, like bracing yourself for a tight curve on a roller coaster. The weakest joints of your spine are forced out of their normal position. Like the shrill notes from an over-tightened string, your body loses its capacity to respond to the full range of human experience. And ill health can result.

Effects of Stress on Health

Stress, whether physical or perceived, triggers a fight or flight response. This is a systemic physical reaction, affecting almost every part of the body. The hypothalamus, a part of the brain, stimulates the sympathetic nervous system (SNS). The heart rate increases, blood volume and blood pressure increase, blood is directed away from digestion and the extremities. Vision becomes more focused, hearing more acute. In response to the messages from the SNS, the adrenal glands secrete corticoids, including adrenaline, epinephrine and norepinephrine. All of this is very useful if we’re running from a prehistoric raptor, or confronting a more modern threat to physical safety. When prolonged, however, the long-term effects of this state can be disastrous to good health.

Many studies of people who have been subjected to chronic stress have found evidence of the negative health effects of stress. These effects include high blood pressure, damage to muscle tissue, diabetes, infertility, damage to the immune response, and slowed healing from disease and injury. Stress reactions are also at the root of disorders such as post-traumatic stress disorder, and stress has been linked in human and animal research with cardiovascular disease.

Chiropractic Treatment and Stress

Chiropractors work primarily with the spine, the root of the nervous system through which nerve impulses travel from the brain to the rest of the body. One effect of chronic stress is prolonged muscle tension and contraction. This muscle tension creates uneven pressures on the bony structures of the body, often leading the misalignment of the spinal column, known as subluxations in the Palmer tradition of chiropractic.

Chronic stress also leads to nerve irritation. The adjustments of a chiropractor release muscle tension, and that helps the body return to a more balanced, relaxed state. Adjustments also reduce spinal nerve irritation, and improve blood circulation. These changes may be enough, in many cases, to convince the brain to turn off the fight or flight response, beginning the process of healing. A healthy and balanced spine is one key to effectively managing stress.

Dr Sandhu has been studying nutrition and other therapies for stress. Several nutritional supplements, including B vitamins, help the body cope with stress. As can relaxation techniques, coupled with posture and environmental changes to help recovery from chronic stress.

Unfortunately we cannot make a job less stressful, or create a quieter, calmer world. What chiropractic treatment can do is help you develop healthy responses to stress, reducing potential physical damage.

Chiropractic is based on the concept that given the opportunity, the mind and body can heal itself. In relieving some of the effects of chronic stress, chiropractic care provides just such an opportunity. So why not get yourself booked in for an initial consultation for only 10 and let’s see what we can do.

Understanding Supplement Quality

Tips for Choosing Food Supplements

There are many reasons that you may choose to take food supplements and if you are reading food labels and think that the quality of your food is important, then it is crucial to know that not all food supplements are created equal.

I will cover what to look for when choosing supplements but people might ask why we need to take supplements at all as it should be enough just to eat a ‘well balanced diet’.

I think the ‘well balanced diet’ is a myth and nowadays food supplements are an important addition to your diet.

We have problems with our food in that it does not contain the nutrients that it used to. When compared to the 1930s, the fruits and vegetables we eat contain an average of 20% fewer minerals (magnesium 24%, calcium 46%, iron 27% and zinc 59%). The meat and dairy products are also depleted in nutrients with iron being depleted in meat by 47%, 60% in milk and calcium loss in cheese up to 70% for Parmesan cheese (The Independent Food Commission’s Food Magazine 2005).

Food, especially fruits and vegetables, can be flown hundreds of miles and may have been sitting in warehouses for days before being delivered to the shops and this will further cause the nutrients to be depleted.

How to take supplements

I would suggest that you always have a multivitamin and mineral as the foundation of your supplement programme. Choose the multi depending on your age, sex and what stage you are in your life. So you would choose a different multi if you are trying to get pregnant than if you want a multi for your general health and you would choose a different one if you are going through the menopause. Because you have different nutritional needs at different ages and stages of your life, you can use food supplements, along with a healthy diet, to help you meet those needs.

I would suggest you take a vitamin C supplement alongside the multi as there is never enough vitamin C in a multi and use a separate Omega 3 supplement as well. So these three products would form the basis of a good maintenance supplement programme.

What should you be looking for when choosing  a food supplement?

You really do get what you pay for when buying supplements so it is worth choosing the best that you can afford.

Here are some useful tips to know what you are looking for on the label of a food supplement.

Always buy capsules instead of tablets

Your digestive system has to work harder to release the nutrients from a tablet as binders are used to compress the ingredients into a solid shape. In comparison, with a capsule your digestive system just has to dissolve the capsule in order to release the nutrients. Apart from tablets being harder to break down and digest, the binders can be substances that you are aiming to avoid in your foods. Binder can include sucrose, lactose, sugar alcohols like sorbitol or synthetic polymers like polyethylene glycol.

Choose vegetarian capsules

If a supplement just says gelatine capsules then the gelatine is made from cow or pig gelatine. Gelatine is produced by boiling skin, ligaments, tendons or bones of the animal.

I would consider vegetarian capsules to be a healthier option than these gelatine capsules which are made from the discarded remains from the slaughterhouses.

You can buy Omega 3 fish oil supplements where the capsules are made from fish gelatine rather than cow or pig and it will be clear on the container that this is the case.

Look at the form of the nutrients

Not all forms of the same nutrient are absorbed and used in your body in the same way. For instance, not all calciums are the same. As well as looking to see what nutrients are contained in the supplement e.g. calcium, zinc, vitamin B6, you also want to know what form those nutrients are in.

The form of the nutrient will determine how well you will absorb the nutrient and how effective they can be.

  • Avoid minerals in the form of oxides, sulphates, chlorides and carbonates. These are inorganic forms of these minerals and are more difficult to absorb and so your body has to work harder to get the benefit from them. In this context, inorganic means that these are geological forms of these minerals, ie they come from the ground. Calcium carbonate is chalk and is mined from the ground. Organic minerals are in the form that they are found in plants and are more easily absorbed. When we eat plants we are eating minerals in their organic form. If you have ever taken iron as ferrous sulphate then you know that it can cause black stools or constipation. This is because ferrous sulphate (iron sulphate) is an inorganic form of iron and you only absorb about 2-10% of iron from this type of iron supplement. The effect on your bowels is because the iron is being eliminated and not being absorbed efficiently.
  • Y ou want to choose minerals in their organic forms such as citrates or ascorbates. So choose calcium in form of calcium which is almost 30% more absorbable than calcium carbonate. This is the same for all the minerals not just calcium. Choose magnesium as magnesium citrate. You could take 300mg of magnesium in the form of magnesium oxide (an inorganic mineral) and absorb maybe 6% of the magnesium but if you take 300mg of magnesium as magnesium citrate you can absorb up to 90%
  • With vitamin E choose the form that says d-alpha-tocopherol, as this is the natural version of vitamin E. Dl-alpha-tocopherol is the synthetic version and is not so easily absorbed.
  • Choose vitamin B6 as pyridoxal-5-phosphate (P-5-P). This is the active form of B6 which your body can use. If you choose a supplement where the B6 is in the form of pyridoxine (which is a much cheaper form) your body has to convert it into P-5-P in order to get the benefit. If you are run down, tired or stressed then your body may not be able to make this conversion from pyridoxine to P-5-P and so you do not get the benefit of this important vitamin.
  • Always make sure that the vitamin D is in the form of D3 also called cholecalciferol. There is a cheaper form called D2 (ergocalciferol) but it is not as beneficial as D3 in correcting deficiencies in your body, in fact research has suggested that vitamin D3 is 87% more effective at raising and maintaining your level than vitamin D2. Researchers have said that ‘the assumption that vitamins D2 and D3 have equal nutritional value is probably wrong and should be reconsidered’.
  • With vitamin C choose the ascorbate form which is alkaline rather than the acidic form as ascorbic acid. The ascorbate form is much gentler on your digestive system and it will be clear on the label as to what form the vitamin C is in and will say magnesium ascorbate.
  • Avoid probiotic drinks as they can be high in sugar. Instead, go for a supplement that does not contain maltodextrin (which is rapidly converted to glucose so has a high GI and can affect blood sugar levels). Research suggests that maltodextrin could ‘suppress intestinal anti-microbial defense mechanisms and may be an environmental priming factor for the development of chronic inflammatory disease’. Also if the probiotic is a liquid it will need a preservative to stop if going off, this is often potassium sorbate. It’s easier if you use a probiotic that is freeze dried as it won’t need refrigerating so you can take it with you when you travel to prevent digestive upsets.
  • With fish oils, don’t just look at the amount of fish oil which might say 1,000mg. The most important piece of information is the amount of EPA and DHA that the supplement contains which may be on the back of the label. You are aiming for 770mg EPA and 510mg DHA per day. It is also important to have the oil from the body of the fish rather than from the liver as in cod liver oil capsules. Fish absorb toxins and chemicals and oil taken from the liver – the organ of detoxification – is likely to have higher quantities of these. A while back a number of companies had to take their cod liver oil supplements off the market as they contained very high levels of toxins called dioxins. Cod liver oil will also contain high levels of vitamin A which is not recommended during pregnancy. Also try and make sure that the Omega 3 fish oil you choose uses wild fish (not farmed) and small fish such as anchovies and sardines. Large fish like tuna can contain high levels of mercury.

Omega 3 oils

I am going to explain Omega 3 oils in more detail as there has been a lot of confusion around this subject. I mentioned in the previous section that you should check the amount of EPA and DHA within the supplement you are buying, but there is also something else that you need to check and that is the form of the Omega 3 oil.

Are you confused by all the different Omega 3 oils on the market and the different strengths?

You may be surprised to know that not all Omega 3 oils are the same and the difference is really important to your health.

There are three different main forms you can find Omega 3 oils in:

  • Triglyceride
  • Ethyl esters
  • Phospholipid

The form in which you absorb omega 3s from eating oily fish is in the triglyceride form  so this is the most natural version. Over 98% of all fats are in this triglyceride form.

Some fish oil companies use the ethyl ester forms which means the oils are in their synthetic state and in alcohol. Ethyl esters are the cheapest form to produce but they are also the least bio-available meaning that they are harder to absorb. As your body usually ingests fats in the triglyceride form it means that if you take in an oil in the ethyl ester form your body has to rebuild this fat back into a triglyceride.

Research has shown that the triglyceride fish oils are better absorbed than the ethyl ester forms. Ethyl esters are also less stable than triglyceride fish oils and so can oxidise creating free radicals.

In nature, none of the fish oils is in the ethyl ester form so we need to take in fish oil in the same form as we would eat them in the fish i.e. as triglycerides.

So between triglyceride and ethyl esters form of Omega 3 fish oil, it is clear that the triglyceride form is better.

The controversy starts when we look at the comparison between the triglyceride and phospholipid forms.

This has come to the forefront now because of the publicity around krill oil as a source of Omega 3 and it is suggested that krill oil is more superior as it is in the phospholipid form.

A study in 2013 suggested that krill oil could be more effective than fish oil in improving Omega 3 levels and reducing the Omega 6 to 3 ratioand then in 2014 researchers suggested that this study was flawed because the scientists did not use a typical fish oil (which is high in Omega 3) but a fish oil high in linoleic acid which is an Omega 6 fatty acid. So it was understandable that if you compare two oils (krill and one high in Omega 6) that the krill will increase the Omega 3 levels and improve the Omega 6 to Omega 3 ratio if the other oil is high in Omega 6 in the first place.

The scientists made this comment ‘Due to the fatty acid profile being non-representative of typically commercially marketed fish oil, the conclusions presented by Rasmprasath et al are not justified and misleading. Considerable care is needed in ensuring that such comparative trials do not use inappropriate ingredients’.

More fuel was added to this controversy in 2014 when research re-examined the studies which have looked at the bioavailability of krill oil. They point out that it has proven difficult to compare the bioavailability of krill oil versus fish oil because of the lower concentrations of both EPA and DHA in krill oil compared to fish oil. They point to other factors that have made it difficult to compare the two and conclude ‘that there is at present no evidence for greater bioavailability of krill oil versus fish oil’.

The levels of EPA and DHA in krill oil are very low and if the krill oil is not more bioavailable ie absorbable than fish oil as the research shows then the levels are not high enough. Just to give you an example:

One krill oil supplement in 2 capsules contains:

Krill oil      2000mg

Omega 3  440mg

EPA          240mg

DHA          110mg

Whereas NHP’s Omega 3 Support fish oil I use in the Glenville Nutrition Clinics,  2 capsules contains:

Fish oil      2347mg

Omega 3   1400mg

EPA           770mg

DHA          510mg

One well known supplement company who sells krill oil, has now ‘fortified’ (their words) their krill oil supplement with fish oil on their ‘nutritionists’ advice’. As they feel that the jury is still out on krill oil. It just makes more sense to take fish oil in the first place and not krill.

My other concern around krill is that it is not a fish but a crustacean and the bottom of the food chain for so many animals including whales, fish, seals and seabirds. It seems that the whole Antarctic ecosystem revolves around krill. I had also understood that the natural foods store Whole Foods Market took krill oil off its shelves in 2010, because of the decline in certain sea animals, whales, penguins and seals where the krill is harvested.

So when the levels of EPA and DHA in krill oil are so low and the absorption is not better than fish then I would suggest that it makes more sense for us to get our Omega 3 oils from further up the food chain.

Read the Label

I know many of you are keen label readers when it comes to your food and drink which is brilliant but you need to do the same when choosing supplements. The ingredient list on supplements may not always be obvious and could be at the bottom of a box.

And, as with food don’t get seduced by the hype on the front or a long list of impressivesounding nutrients. What else has been added to this supplement? There could be added sugar, artificial sweeteners, fructose, colourings, flavourings, and glucose.  More may be added if the supplement is chewable or fizzy to make it more palatable.

You could have chosen a capsule instead of a tablet but there may be other ingredients added which you may not have been aware of before. These are called excipients and are non-active ingredients with no nutritional value to you added inside the supplement capsule. You only want the active ingredients like the vitamins and minerals that have bought the supplement for.

There may be obvious ones as above like the colourings and sweeteners. But other ingredients are added to most capsules on the market which are only there for the manufacturers benefit not yours.

They can be lubricants, anti-caking agents, disintegrants, fillers or bulking agents and many of these excipients as they are called, make the supplements faster and easier to manufacture and so are cheaper for the companies to make.

Without lubricants and anti-caking agents the manufacturing process has to be slowed down to allow the nutrients to flow into the capsules. This actually presents a huge challenge for a lot of manufacturers so most supplement companies on the market will just have these non-active, non-nutrients added into the capsules. Also when the machinery is slowed down, less heat is generated and this is beneficial when dealing  with natural ingredients like herbs and enzymes.

Also when these excipients are added to the supplements this means that there is less space for the active nutrients because the lubricants and anti-caking agents are taking up that space. Also supplement companies are not required to list the amount of excipients in the supplement so you can’t see how much of the inactive ingredients there are compared to the active nutrients you really want.

Excipients can include magnesium stearate, titanium dioxide, talc, calcium hydrogen phosphate dehydrate, stearic acid.

My preferred range of supplements is from The Natural Health Practice. I was invited to help formulate them so know they meet all the considerations detailed in this report and can recommend and use them with confidence throughout the Glenville Nutrition Clinics.

All the NHP supplements are in capsules (no tablets) and contain only the nutrients themselves.

All ingredients are:

1 In their most bio-available form to aid absorption

2 Hypoallergenic – free from sugar, gluten, starch, wheat, yeast, soya and dairy products

3 Made without the use of artificial flavours, colours or preservatives

4 There are no fillers, binders, anti-caking agents, lubricants, artificial sweeteners etc.

5 Contained in vegetable capsules (excluding Omega 3 Fish Oil which is in fish gelatine)

6 Vegetarian Society approved (excluding Omega 3 Fish Oil)

7 Kosher approved

Dr Marilyn Glenville PhD   

This Halloween Take Care of Your Skeleton!

halloweenHappy Halloween!  This year, while ghosts and goblins lurk outside, look within – to your own skeleton.  Bone health is an essential, yet often ignored, component of a winning wellness plan.  Taking care of your bones can scare off a host of frightening conditions such as osteoporosis, back pain, fractures and arthritis.

This Halloween, join Dr. Surinder Sandhu here at our Bedford chiropractic clinic in focusing on bone health.  Read on to learn about the revolutionary chiropractic formula for making your skeleton smile.

Spooky Subluxations

The foundation of the chiropractic approach to bone health is the correction of dysfunctional areas in the spine.  These areas, called vertebral subluxations, arise when movement is restricted or bones (vertebrae) are misaligned.

Vertebral subluxations are linked with a myriad of conditions including back pain, neck pain, headache and carpal tunnel syndrome.  One study found that 84% of patients with migraine or tension headache had at least 2 major vertebral subluxations in their upper neck (Journal of Manipulative & Physiological Therapeutics 1992;15;418-29).  Another investigation tracked 59 people with sciatic pain.  When doctors of chiropractic just like Dr. Surinder Sandhu here at our Bedford chiropractic clinic evaluated these patients, they showed signs of vertebral subluxation in their low-backs.

Additional reports suggest a possible link between vertebral subluxations and premenstrual syndrome, asthma, ear infection, bedwetting, high blood pressure and sinusitis.

Chiropractors like Dr. Surinder Sandhu aour Bedford chiropractor, correct vertebral subluxations with gentle manoeuvres called chiropractic adjustments.  A wealth of scientific studies show that chiropractic adjustments safely and effectively correct spinal dysfunction – and the disorders associated with it.

How Scary Is Your Posture?

Posture is the key to a sound skeleton. Poor posture spurs structural imbalances, inciting bone disease.  When the spine is out of alignment, a straightening or reversal of the back’s natural curves occurs.  This leads to conditions such as “military neck” “hunch back” and “sway back.”

Structural imbalances like these alter the natural motion of the spine, leading to degeneration and osteoarthritis.  Imbalance spines are also predisposed to injury from repetitive work or sports activities.  In fact, many “injury-prone” individuals aren’t mepoor-posture-exercises-to-improverely unlucky – they have postural discrepancies.

Poor posture doesn’t just affect the spine, it influences the entire skeleton.  For instance, imbalances in the spine often cause one hip to rise slightly, raising up the adjoining leg.  During walking or running, the legs receive a disproportionate amount of force – triggering injury.

Dr. Sandhu our Bedford chiropractor teaches patients simple “posture checks” to monitor their spinal alignment.  When posture is askew, patients learn to regain alignment – and prevent future posture problems – through chiropractic adjustments, ergonomic modifications and exercise.  Patients enjoy more attractive stances, warding off bone disorders while enhancing self-confidence.

Things That Go Creak in the Night

Are your joints haunted by lack of motion?  Restricted joints are starved of the fluids and nutrients that keep joints healthy – putting them on a collision course with a number of agonizing conditions, such as chronic back or neck pain.  What’s worse, long-term restricted range of motion, due to injury or a sedentary lifestyle, magnifies the risk of osteoarthritis

Chiropractic cdownload (5)are can help you steer clear of this collision course.  Range of motion (ROM) problems are associated with vertebral subluxations.  Chiropractic adjustments effectively correct vertebral subluxations, promoting optimal ROM.  In one study, investigators measured neck ROM prior to chiropractic adjustment, and then again 30 to 45 minutes following the procedure.  Chiropractic adjustments to the side of the neck, where motion was restricted, produced a “dramatic reduction” in ROM restriction (Journal of Manipulative & Physiological Therapeutics;1989;126:419-27).  Over time, chiropractic adjustments stimulate long-term ROM corrections.

In addition to chiropractic adjustments, chiropractors recommend custom-tailored exercises;  designed to encourage optimal ROM.  Regular workouts are an integral part of the chiropractic approach to bone health.  Exercise has been shown to boost skeletal integrity by increasing bone density.  Especially helpful are “impact” or “weight-bearing” sports such as power-walking, running, volleyball, soccer, kickboxing and weightlifting.  These activities subject the skeleton to mild trauma.  Bones respond to this trauma by becoming stronger.

People who suffer from joint pain and other skeletal problems often turn to nonsteroidal anti-inflammatory drugs (NSAIDs) such as asprin, ketoprofen (Orudis) and ibuprofen (Advil, Motrin and Nuprin).  However, research indicates that these medications can actually aggravate joint de-generation and cause other health problems.  According to one study, “Given the detrimental effects of NSAIDs on joints and other organs, their use should be discouraged and their classification as a first-choice conservative treatment should be abolished.”  (Journal of Manipulative & Physiological Therapeutics 1997;20:400-14.)

 Frighten Away 

Scientific studies show that certain foods, including sugar, hasten bone degeneration – while other foods boost bone health.  Bone-eroding foods include refined sugar, grains and flour, processed foodimages (2)s, foods containing additives like EDTA, caffeine, soda, sodium-rich foods and meat.

On the other hand, bone-building foods include fruits and vegetables; whole grains and high-fiber foods; fish with edible bones, soy products, low-fat dairy products, raw nuts and seeds.  When it comes to dietary supplements, calcium is the most well known bone-boosting supplement.  However, simply choosing a calcium supplement off the drugstore shelf – without doing your homework – may give you nothing but a false sense of security.

First, look for a calcium citrate formulation.  According to scientific research, calcium citrate is more potent than other forms of the mineral.  For example, one study compared subjects who took calcium carbonate.  Findings revealed that the blood calcium levels of participants taking calcium citrate were 2.5 times higher than those taking calcium carbonate.  These findings indicate that the body is better able to use calcium citrate than calcium carbonate.  Many experts also caution that calcium be taken in conjunction with magnesium for optimal effectiveness.  In addition to calcium, other bone boosting supplements include vitamin D, potassium, vitamin K, manganese, zinc and antioxidant vitamins.

While calcium is the most popular supplement used to prevent osteoporosis, glucosamine and chondroitin sulphates are the most celebrated anti-osteoarthritis remedies.  These supplements prompt the growth and repair of damaged joint cartilage by stimulating the production of two connective tissue building blocks – glycosaminoglycans and hyaluronic acid (Alternative Medicine Review 1998;3:27-39).  By keeping joints healthy, glucosamine and chondroitin protect surrounding bones from degeneration.  Other potent all-natural, anti-inflammatory, agents include the pineapple enzyme bromelain, flavonoids, curcumin (the active ingredient in the spice turmeric), and thyme and fish oil.

Skip the Tricks and Treat Yourself to A Chiropractic Check-up

This Halloween, don’t get spooked by thoughts of future bone disease.  Turn to your doctor of chiropractic for sound advice on how to prevent skeletal disorders.  Don’t delay – schedule an appointment with Dr. Surinder Sandhu here at our Bedford Chiropractic clinic for a Consultation today.  It’s just the treat that will keep the trick knees, trick backs and other trick skeletal flaws away. Halloween!

Have a look at our WEBSITE and FACEBOOK!

Ginger Ale – Recipe That Relieves Chronic Inflammation, Pain And Migraines

In traditional holistic medicine ginger is often used in the treatment of different health conditions, ranging from nausea to pain. Ginger has the power to reduce nausea and vomiting, but that’s not all.

The list of its benefits seems to be never-ending. For more than 2,000 years, Chinese have used ginger to treat nausea, stomach problems, arthritis, heart diseases and disorders.

Ginger has the ability to reduce chronic inflammation, pain and migraine. It is also beneficial in the treatment of ulcer, gout and diabetes complications. Ginger contains gingerol and shogaol, and these active compounds give its healing power.

Ginger Ale Recipe For Pain: Treat Chronic Inflammation, Pain And Migraine

Ginger is high in potassium, which is important for proper heart function, and manganese, a mineral that increases the resistance to different diseases, and strengthens the lining of the heart and circulatory system. Ginger is rich in silicon, which contributes to healthy skin, hair, teeth and nails. It contains vitamins A, C, E, B complex and minerals like magnesium, phosphorus, sodium, iron, zinc, calcium and beta-carotene.

Ginger Relieves Pain And Inflammation

Studies have shown that ginger has the power to reduce muscle pain and back pain. It is also known to reduce inflammations and migraine. It is especially beneficial for women, as Scientists have confirmed that ginger has anti-inflammatory and analgesic properties, and modern scientific studies have shown that ginger can inhibit the formation of inflammatory compounds and anti-inflammatory properties.Ginger-Ale-Recipe-That-Relieves-Chronic-Inflammation-Pain-And-Migraines-600x272

Ginger Relieves Nausea And indigestion

Ginger has been used in the treatment of nausea for thousands of years. It is widely used because it is more efficient in treating indigestion and nausea, when compared to many antacids and antihistamines.Ginger-for-Ginger-Ale--600x313

Ginger Relieves Cold And Flu Symptoms

It has the same effect as many antihistamines and decongestants. The combination of ginger and tamarind leaves is excellent for colds and coughing. Just brew some ginger and tamarind leaves in hot water, crush and add some honey.




  • 1 cup peeled, finely chopped ginger
  • 2 cups purified water
  • raw honey (optional)
  • sparkling water
  • 1 lemon, juiced


Boil 2 cups of water, and add the ginger. Reduce the heat to medium low, and let the mixture simmer for 5 minutes.

Take it off the heat and strain.

When serving, use 1 part of ginger syrup and 3 parts of sparkling water. Serve it on the rocks. Sweeten to taste, using raw honey, or stevia, and add some lemon juice. Enjoy in this drink!
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A great way to start your day with YOGA!

A great way to start your day with YOGA!

8 reasons why yoga is so good for you:

1. Lowers stress and improves your mood
Some yoga methods use specific meditation techniques to focus the mind on your breathing that quietens the constant ‘mind chatter’, relieves stress and allows you to feel relaxed. Practising yoga can also boost oxygen levels to the brain, leaving you feeling happier and more content with everyday life.
2. Boosts confidence
Aside from the uplifting spiritual values, the act of meditation can actually boost your confidence. The process works by releasing tension from your mind so you can feel confident about your physical body. Without any forms of anxiety, you are able to establish an internal connection with yourself. This is consequently reflected in your perception of others and will help to better your relationships by improving compassion and awareness.
3. Lowers the risk of injury
Exercise, such as running, is usually a series of rapid, forceful movements, which means that effort is at a maximum and there is a higher risk of injury and increased muscle tension. Often, strenuous exercise also engages an imbalance of opposing muscle groups whereas yoga concentrates on balancing this activity. Yoga unites your body and mind and therefore allows you to move in a way that results in an injury free, healthier you.
4. Helps you lose weight
Being overweight is a sign that there are imbalances in your everyday life and one major contributor to weight gain is excess stress. Practising yoga enables you to bring a deep sense of relaxation to your body and your mind, helping you to de-stress and allowing you to lose weight naturally.
5. Increases flexibility
People often say that they are not flexible enough to do yoga. The truth is it doesn’t matter how tight your muscles are as yoga asana works by safely stretching your muscles and help you to practise it further. Moreover yoga also stretches other soft tissue in the body such as ligaments and tendons, increasing the range of motion in the joints and allowing you to move around more freely.
6. Improves muscle tone and strength
Many yoga asana have a profound effect on your upper body strength, such as the downward and upward dog and the plank focuses on your core. Likewise standing poses strengthen your upper leg muscles and lower back. Essentially any pose will strengthen an area of the body if it is practised in the right way, without putting too much stress on specific muscle groups.
7. Benefits breathing and lowers blood pressure
If you are to practise yoga consistently, your lung capacity will increase as a result of the deep breathing process. This will then have a positive effect on more intense sports that you might be a part of, increasing your stamina and endurance. Furthermore, meditation and calming yoga asana slow down your heart rate which in turn lowers blood pressure and have also been linked with improving the immune system and lowering cholesterol.
8. Improves your posture
By practising yoga you maintain a healthier weight, become more flexible and improve your muscle tone and strength. You will find that your posture will greatly improve because of this. Your abdominals and back muscles can now fully support your weight and you will be able to sit and stand tall, preventing niggling injuries, aches and pains

Chiropractic care and Yoga can complement each other and help to build a strong, stable spine.  Chiropractic works by addressing underlying spinal conditions, and Yoga can be a wonderful and gentle way to build core strength, stabilising the muscles around the lower back.

Combining Chiropractic care with Yoga can increase stability, flexibility and lead to greater body function.

For more info Take a look at our Website!

  10 Health Benefits of Buckwheat

buck wheat

Contrary to its name, this fruit seed is not in any way related to wheat.

Buckwheat is a gluten free power food!

It is becoming very popular for many good reasons.

It is a highly nourishing, energizing and tasty food that can be eaten instead of rice or the usual porridge.

10 Health Benefits:

  1. Best source of high-quality, easily digestible proteins.
    This makes it an excellent meat substitute.
    High protein buckwheat flour is being studied for possible use in foods to reduce plasma cholesterol, body fat, and cholesterol gallstones.
  2. Fat alternative. 
    Buckwheat starch can also act as a fat alternative in processed foods.
  3. The high level of rutinis extracted from the leaves for medicine to treat high blood pressure.
  4. Non allergenic. 
    Buckwheat hulls are used as pillow stuffing for those allergic to feathers, dust, and pollen.
  5. May help diabetes.
    New evidence has found that buckwheat may be helpful in the management of diabetes according to Canadian researchers in the Journal of Agricultural and Food Chemistry.
    With a glycaemic index of 54, it lowers blood sugars more slowly than rice or wheat products.
  6. Great for the digestion.
    “The properties of buckwheat are: Neutral thermal nature; sweet flavour; cleans and strengthens the intestines and improves appetite. Is effective for treating dysentery and chronic diarrhoea.”  According to Paul Pitchford in Healing with Whole Foods (1993)
  7. Chemical free.
    Buckwheat grows so quickly that it does not usually require a lot of pesticides or other chemicals to grow well.
  8. Buckwheat is good at drawing out retained waterand excess fluid from swollen areas of the body.
    Read how to make a Buckwheat Plaster.
  9. Buckwheat is a warming food.
    It is classified by macrobiotics as a yang food. It is great for eating in the cold winter months.
  10. Buckwheat contains no gluten and is not a grain.
    It is therefore great for celiac and those on grain free and gluten sensitive diets.
    I use it often in my Healthy Web Boot Camps.

All about buckwheat

Buckwheat is actually the seed of a flowering fruit that is related to rhubarb and sorrel. It’s completely gluten-free and unrelated to wheat and all the grasses in the wheat family. So it’s a popular substitute for wheat for those who are gluten-intolerant. It’s also a plant known for its honey; the flowers are attractive to bees and its pollen produces a dark and uniquely flavored honey.

Buckwheat was a common and popular crop in Europe and the United States for many years – but more as animal feed than as human food. It had a resurgence in popularity in the 1970s when its health benefits became understood.

It’s very high in nutrients, and it has even more fiber than oatmeal. See a list of buckwheat’s many, many health properties here:

What can you cook with buckwheat?

Buckwheat isn’t as popular as wheat and oats, perhaps because of its strong nearly bitter flavor. Roasted buckwheat has an intense taste – like darkly toasted bread or a hoppy beer. (In fact, buckwheat has been used to create gluten-free beers!)

We prefer the strong taste of buckwheat, as delicious as it is, in moderation. One popular use is pancakes; we prefer partial buckwheat flour used in proportion to wheat.

A very common use for buckwheat is porridge; the term kasha in the United States has grown to mean buckwheat breakfast porridge. (The original Slavic word could refer to any sort of porridge.) You can also make cold grain salads and hot grain casseroles with the whole groats, as well as bread and many other healthy baked goods with ground buckwheat flour.

How do you use buckwheat? We encourage you to give it a try! (It’s easily found in the bulk sections at the health food grocery store or coop.)

Natural Remedies For Slim Thighs And Hips

1. Water:

We’ve been told repeatedly about how water is great for the body, skin and more. It can help flush out toxins, helps you stay at your optimum levels and even clears out your acne! You must drink about 8 to 10 glasses of water a day, and ensure you begin your day with a glass of water and end it with one. Consume fruits and vegetables with high water content as the liver requires water to convert fat into energy and also to boost your metabolism. According to research, water increases metabolic rate and accelerates weight loss when consumed with a low calorie diet.

2. Yoga:

Yoga is the best form of exercise, to lose weight, burn fat and stay healthy. However, regular practice is required to perfect the asanas. Yoga also tones the muscles and keeps
the skin firm. Practice the Cobbler’s pose and the bridge pose, which target the hips and thighs.

3. Cardio and strength training:

We all know it, but still fail to follow this. A disciplined exercise regime can give you a sculpted body. For cardio, you can get on the treadmill or the stationary bike. For strength
training, include squats and curls to target the hips and thighs.

4. Coconut oil massage:

The nutrients in coconut oil strengthen the skin tissue and also help you lose extra fat from the body. Coconut oil also increases your metabolism, and lowers cholesterol levels. Massage the hips and thighs with coconut oil for about 10 minutes daily. The fatty acids in coconut oil get absorbed in the body and get converted into energy.

5. Apple cider vinegar:

ACV helps flush out the toxins from the body, assists in the breakdown of fat and also controls the amount of glucose released in your body after you eat.  So, mix 3 parts of raw apple cider vinegar with 1 part of olive or coconut oil. Massage and leave for 30 minutes.
Do this twice a day.

Do This One Thing Every Morning To Jumpstart Weight Loss

Do This One Thing Every Morning To Jumpstart Weight Loss!

In response to these toxins, our bodies produce mucous or fat to prevent an immune response from occurring. The fat stores the toxins.

Sounds pretty gross doesn’t it?

Our body has some pretty amazing functions. It has a natural ability to protect itself. Our systems can detox and repair. If they are extremely blocked you can experience major illness.

– This could be the extra 15 lbs of body weight that you struggle to lose?
– This could also be the cause of your generalized fatigue, poor digestion, weakened immune system and food intolerance.
– This could be the most basic cause of your troubles. The reason you fail to cut lose that muffin top.

The purpose of this post is to give you a simple strategy to start the weight loss process. Something you can do in your own home with the right ingredients. Don’t over think it. Just do it.

It’s called the Morning Lemon Elixir.

Make this first thing in the morning before eating. Try to use real ingredients if possible instead of the their processed counterparts.

– 1 cup room temperature water
– Juice 1 lemon (I use a hand press from Crate & Barrel)
– 1 teaspoon Bragg’s raw apple cider vinegar
– 1 teaspoon raw honey OR a couple drops of stevia
– 1/2 inch of fresh ginger root or 1/4 teaspoon ground ginger
(Use stevia if you are on yeast cleansing or low sugar diet)


If you feel ill or have chest tightness after drinking the morning lemon elixir, cut out the Bragg’s raw apple cider vinegar. This reaction can occur from the body’s releasing of bacteria and unwanted toxins. Continue to drink the lemon elixir, omitting the Bragg’s, for at least three days, and then try to re-introduce or use only ½ teaspoon of the apple cider vinegar. If the reactions continue upon reintroduction, continue to only drink the lemon water.

Awesome effects of Morning Lemon Elixir!!!

If you start your day with the Morning Lemon Elixir your body will respond by increasing your digestive enzymes and stimulate digestion.
Your liver will release toxins. It will flush away fat. (Awesome!!)

– And you will get a healthy dose of vitamin C, potassium and minerals.
– It also controls your weight.
– You blood sugar will begin to regulate.
– Your body will shift it’s pH to become more alkaline.
– Acidity usually comes with inflammation.
– After doing this for a few days, you will start to notice a massive increase in the amount of phlegm released.
– If bloating was a symptom, this should decrease it and allow your stomach to break down your food.

There are so many awesome ways that you can use food to support your body’s natural functions. I know “detox” seems to be a buzz word lately but I’m telling you that you need to if you want to improve your health! You can add on awesome products that amplify and enhance the benefits of detoxing. I use USANA’s Digestive Enzyme and Probiotics daily!

Wow, what a difference!

I feel like my food is properly being absorbed into my body.

Does this post get your fired up about making healthier changes and using food as medicine? It can be easy to detox your body when you have the right coach to guide you through it. That’s where I come in!

I want to make being healthy easy for you! Together we will troubleshoot what you have done in the past and implement your new changes. I will be there to support you along the way.

10 Foods That Destroy Cancer Cells

Cancer cells can be defeated by our body but requires some degree of immunity to do so. Recent research has revealed a compound called TIC10, which triggers a protein, this protein called TRAIL  (tumour-necrosis-factor-related apoptosis-inducing ligand) suppresses tumor development and prevents it from spreading. These 10 foods will help fight cancer cell build up.

1. Turmeric: Rich in curcumin, which is a very powerful antioxidant. It work well as an anti-oxidant and even suppresses inflammation.

2. Sea Vegetables: Nore, Hijaiki, Wakame, Arame and Kombu are several sea vegetables that are rich in magnesium, calcium and iodine. It’s anti-inflammatory and antioxidant compounds can be effective in lowering colon cancer risk.

3. Resveratrol: It is a phenolic compound that contributes to the antioxidant property of grapes. It is an antimutagen that inhibits cyclooxygenase-2 (CoX-2) which has shown to reduce cancerous growth.

4. Chorella and Spirulina: South Korean research indicates that carotenoids from chorella are effective in preventing cancer. Spirulina, is rich in Vitamin B, E and K and has significant immunity boosting properties.

5. Green Tea: It contains epigallocatechin-3-O-gallate (EGCG), a catechin that blocks tumor necrosis factor-alpha (TNF).

6. Cruciferous Vegetables: Arugula, broccoli, cabbage, cauliflower, kale and turnips are rich in Vitamin C, E, K, and folate. These can prevent DNA damage and induce cell death in carcinogens.

7. Tomatoes: Is a rich source of carotenoids, particularly lycopene. Raw tomato juice consumed for a month has proven to reduce 30% of TNF production.

8. Mushrooms: Contains compounds such as schizophyllan, active hexose correlated compound (AHCC), maitake D-fraction and Coriolus versicolor that together prevent any mutagen or radiation induced activity.

9. Garlic: Contains allicin, which is a powerful antioxidant. Fresh garlic is the best bet as other processed variants like the oil and powder contain fractured amounts of allicin.

10. Hemp Oil: Promotes melatonin supply and full body healing. It is also a rich source of omega-3, omega-6 and omega-9 acids.