This document contains information about maintaining a healthy diet and natural remedies for common ailments. It provides dietary recommendations for overall health, including proper macronutrient and micronutrient intake. It also lists 15 everyday ailments and their corresponding natural remedies involving dietary changes and supplements. The document emphasizes eating a variety of fruits, vegetables, whole grains and healthy fats/proteins to obtain necessary vitamins, minerals and other nutrients to prevent common illnesses.

1. DIET – THE NATURAL WAY
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L

2. ABOUT DIET
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
DESIGNED& PRESENTEDBY
MAXWELLJUDE

3. Healthy DIET
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
SERVING SIZE
85grams of meat, fish or poultry
2 eggs
1 cup of milk or 1 cup of yoghurt
40 grams of cheese
¾ cup of nuts or cooked beans or
lentils
FIBERS PROTEIN CARBOHYDRATES
SERVING SIZE
½ cup of non-leafy vegetables
1 cup of leafy vegetables
1 medium apple, orange or pear
½ grapefruit or rock melon
SERVING SIZE
1 slice of bread
½ cup of uncooked cereal
½ cup of cooked root vegetable,
pasta, cereal or rice.

4. Cleansing DIET
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
FIRST
DAY
SECOND
DAY
THIRD
DAY
Consume only pure fruit or
vegetable juice.
Drink a glass four or five
times a day.
At other times drink boiled
water with 1 teaspoon of
lemon.
On rising or retiring or
between meals, drink herbal
tea.
At meals eat fresh raw fruits
as in a salad.
Drink as much water as you
like.
Breakfast with fresh fruit and
yoghurt.
Lunch with raw salad and
fresh fruits for desert.
For dinner eat vegetable
soup or steamed vegetables.
Drink water when thirsty.
Healthy people of most ages can follow this simple regimen for a limited period.

5. Supplementing DIET
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
Supplements are no substitute for eating well.
Water soluble Vitamins (Vit B and C) are not
stored, so you need to replenish them every
day.
Body fat stores fat-soluble vitamins (Vit A, D, E
and K).
Healthy Diet provides all nutrients one needs.
CALCIUM With magnesium, zinc & Vit D
IRON
MAGNESIUM
SELENIUM
VITAMIN A
VITAMIN C
With Vit C
With calcium, phosphorus & Vit B6
With Vit A, C, E
As mixed carotenoids
In preparation with flavonoids
VITAMIN B As B complex

6. Nutrients for MIND & BODY
Vitals Beneficial Health
Calcium Activates enzymes for normal brain cell activity
Folic Acid
Promotes production of serotonin, a mood-lifting chemical in
brain
Iron
Boosts the production of a range of chemical transmitters in
brain.
Magnesium Promotes normal brain cell activity
Potassium
Redresses low levels of this mineral commonly found in
depressed people
Also includes the likes of Inositol, Zinc, Vit B6 and Vit C
Make sure your diet includes plenty of foods containing these vitamins and minerals, which promote a healthy
balance of moo-enhancing chemicals in the brain and ensure that the brain cells are able to operate
normally.
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L

7. EVERYDAY AILMENTS 1
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
Stomach ache results from anxiety or from eating too fast or too much.
KEYWORD SEARCH
Parsley, mint leaves
REMEDY
Parsley, eaten raw, reduces pain from wind
and indigestion. Parsley seed tea relaxes the
intestinal muscles and mitigates cramping.
Mint tea alleviates intestinal cramps.
AILMENT
ABDOMINAL PAIN

8. EVERYDAY AILMENTS 2
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
Premature ageing is associated with mental problems.
KEYWORD SEARCH
OMEGA 3 rich foods
REMEDY
Omega-3 fatty acids in oily fish (such as
sardines, mackerel and tuna) help make your
blood vessels in good condition.
Try to have three 100 grams servings a week.
AILMENT
AGEING

9. EVERYDAY AILMENTS 3
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
Someone who is anaemic has too little haemoglobin in their red blood cells. Haemoglobin is the iron-
containing blood pigment that transports oxygen from the lungs to the cells.
KEYWORD SEARCH
anti anaemia diet
REMEDY
Eat plenty of foods that contain iron, copper,
vitamin C an/or folic acid. These include dark
green vegetables, cheese, seafood and eggs.
AILMENT
ANAEMIA

10. EVERYDAY AILMENTS 4
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
Distress or tension is a normal response to an especially difficult situation, but the feeling should pass
once your problem is resolved.
KEYWORD SEARCH
Protein, carbohydrates
REMEDY
Most protein-containing foods contain
tryptophan. However, absorption of this is best
with carbohydrates. Good sources include milk
with biscuits, cheese sandwich.
AILMENT
ANXIETY

11. EVERYDAY AILMENTS 5
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
Eating is one of life’s necessities. Yet there are many reasons why you may not feel like eating from
time to time.
KEYWORD SEARCH
Carrots benefits
REMEDY
Sipping a cup of carrot juice half an hour
before a meal can be an excellent appetite
booster. Juice 2 baby carrots with one apple.
Do not add white sugar.
AILMENT
APPETITE LOSS

12. EVERYDAY AILMENTS 6
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
Arterial disease plagues the lives of many people and can cause premature death.
KEYWORD SEARCH
Oestrogens, pectin, Omega-6, Omega-3
REMEDY
Anti-oxidants such as beta-carotene, mineral
selenium and vitamins C & E. Omega-6 fatty
acids. Omega-3. Plant oestrogens. Pectin.
Eating half a raw onion a day help lower LDL
cholesterol.
AILMENT
ARTERIAL DISEASE

13. EVERYDAY AILMENTS 7
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
More than 100 diseases fall under the heading of arthritis.
KEYWORD SEARCH
Essential fatty acids
REMEDY
Diet should contain 5 daily servings of
vegetables and fruits. Essential fatty acids in
oily fish, nuts, whole grains are particularly
helpful in reducing inflammation.
Turmeric powder to be added to curries and
other dishes.
AILMENT
ARTHRITIS

14. EVERYDAY AILMENTS 8
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
Recurrent attacks of wheezing and breathlessness is known as asthma. It can develop at any age.
KEYWORD SEARCH
Megaloblastic anaemia nutrition
REMEDY
Magnesium with Vitamins C & E help reduce
asthma attacks triggered by pollution. Garlic
reduces mucus production which blocks
airways.
AILMENT
ASTHMA

15. EVERYDAY AILMENTS 9
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
Distension of the stomach and intestines is a very common problem.
KEYWORD SEARCH
Sodium effects on bloating
REMEDY
Avoid processed foods. Buy low-salt foods.
Don’t add salt to home-cooked recipes.
AILMENT
BLOATING – FLUID RETENTION

16. EVERYDAY AILMENTS 10
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
Distension of the stomach and intestines is a very common problem.
KEYWORD SEARCH
Food allergy and eliminative diet
REMEDY
Eat small, frequent meals. Avoid excessive
quantities of legumes, fatty foods, and raw
fruits and vegetables. Avoid eating starchy
foods like pasta, potatoes in the same meal as
protein and fruit.
AILMENT
BLOATING – DIGESTIVE PROBLEMS

17. EVERYDAY AILMENTS 11
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
Distension of the stomach and intestines is a very common problem.
KEYWORD SEARCH
Premenstrual bloating
REMEDY
Eat more foods rich in Vitamins B6 and E,
magnesium and essential fatty acids. Cut out
caffeine, sugar and salt.
AILMENT
BLOATING –PREMENSTRUAL

18. EVERYDAY AILMENTS 12
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
The Lips may easily become chapped and sore and are particularly vulnerable to chapping because
they have no sebaceous (oil-producing) glands.
KEYWORD SEARCH
Dry lips, chapped lips
REMEDY
Make sure you eat plenty of foods rich in B
vitamins which includes whole grains, green
vegetables and nuts.
AILMENT
CHAPPED LIPS

19. EVERYDAY AILMENTS 13
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
This disorder is characterised by attacks of unexplained and disabling tiredness over a period of more
than six months.
KEYWORD SEARCH
Dry lips, chapped lips
REMEDY
Avoid eating too many foods containing added
sugar; it makes blood sugar levels peak and
then fall below normal that can make you feel
tired. Drink plenty of fruit juices without white
sugar.
AILMENT
CHRONIC FATIGUE SYNDROME

20. EVERYDAY AILMENTS 14
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
Constipation is increasingly common disorder and may make you feel generally out of sorts, and it can
lead to other problems such as haemorrhoids.
KEYWORD SEARCH
Fibre-rich diet
REMEDY
Fruits, vegetables and wholegrain foods (such
as wholemeal bread and brown rice) help
waste matter move quickly through the
digestive tract.
Make sure you eat foods rich in magnesium
(prawns, nuts, seeds, beans, whole grains).
AILMENT
CONSTIPATION

21. EVERYDAY AILMENTS 15
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
A sudden episode of violent involuntary contractions of the muscles, often with loss of consciousness
is known as a convulsion or seizure.
KEYWORD SEARCH
Vitamin B6, Calcium, Magnesium rich foods
REMEDY
Increase your intake of foods containing
Vitamin B6 (lean cuts of meat, fish, whole
grains, nuts, seeds, egg yolks, bananas, green
leafy vegetables. Calcium and Magnesium.
AILMENT
CONVULSIONS

22. EVERYDAY AILMENTS 16
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
When an allergen or other trigger irritates the skin, the inflammation that results is known as
dermatitis.
KEYWORD SEARCH
Dermatitis, eczema
REMEDY
Drink a glass of one part beetroot juice, one
part carrot juice and one part water each day.
Consider taking supplements of vitamins A and
B complex and Zinc to relieve inflammation.
Vitamins C and E and flavonoids to counter
allergic dermatitis.
AILMENT
DERMATITIS

23. EVERYDAY AILMENTS 17
I N T E R N A T I O N A L W O M E N ’ S D A Y S P E C I A L
The hormone insulin enables our cells to use glucose, mainly derived from carbohydrates, as a form
of energy. When insufficient insulin is produced diabetes mellitus results.
KEYWORD SEARCH
Diabetes mellitus
REMEDY
Eat 4 pods of boiled garlic, cooked onions or onion
juice to enhance circulation and help reduce blood-
sugar levels. Chromium supplement boost the
action of insulin. Magnesium decreases insulin
resistance. Manganese improves arterial health.
Type II diabetes need to increase intake of Zinc.
AILMENT
DIABETES

24. Natural Pharmacology
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