At all stages of pregnancy, the ability to make informed dietary and lifestyle choices can have a positive influence on the health and wellbeing of mother and child. Under normal circumstances, the developing foetus depends upon placental efficiency to absorb a rich supply of nutrients from the maternal bloodstream. Because of this close dependence, there are certain situations which can potentially disrupt the normal course of foetal development. For example, there are a number of maternal illnesses and infections which must be avoided or treated promptly to reduce the risk of developmental abnormalities. Because several of these conditions exhibit minimal symptoms, it is beneficial for most pregnant women to undertake a periodic health assessment with their primary caregiver. Depending on individual circumstances, these assessments may require detailed medical history, physical evaluation, and a selection of diagnostic measures. All women should be counselled on the importance of seeking appropriate medical advice, particularly those in a higher risk category for infectious illnesses like hepatitis, and HIV.

On account of elevated physical and nutrient requirements, pregnant women, and breastfeeding women are subject to various levels of dietary imbalance and deficiency. In most instances, a mild nutrient deficiency will drain the mother’s resources rather than interfere with the developing foetus. Specific nutrient deficiencies and imbalances may, however, become more serious at critical stages of foetal development. For example, insufficient reserves of folic acid can interfere with development of the spinal cord and nervous system during the first trimester. Depending on diet, age, and general health, some women are advised to take a folic acid supplement several months prior to conception and during the first trimester which encompasses the critical early stages of spinal cord development. Minerals like iron and calcium are required constantly during pregnancy. During periods of intense demand, there is a potential for reserves to become depleted to a level which may affect maternal health and in serious cases, foetal development.

Another situation which will affect foetal development is the introduction of toxins crossing the placental barrier. Expectant mothers are warned of the risks associated with smoking, alcohol, recreational drugs, and various forms of pharmaceutical medication. One of the poorly explained risk factors today, is the constant exposure to residual chemicals within the food chain. For the sake of better health and peace of mind, it is well worth considering options like organic produce which may assist in reducing the overall exposure to environmental toxins.

Dietary considerations during pregnancy must be focused on providing the nutrients required to promote optimum maternal health and to sustain the baby’s developmental progress. Under normal circumstances, the most effective means to ensure these outcomes is to create nutritious meals based on the key food groups. A well balanced diet should contain large quantities of organically grown fresh fruit and vegetables, particularly the leafy green and brightly coloured items like fresh beetroot, sweet potato, and tomatoes. Many fresh vegetables can be carefully washed and eaten raw in salads or juiced to provide the raw enzymes which provide an energy boost while facilitating internal cleansing and digestion. A similar effect is obtained from other ‘live’ foods such as sprouted beans and seeds.

Protein is required to build new life and to continually renew components which have become inefficient over time. The best sources of protein are seafood, lean organic meat, organic dairy products, soy products, and whole grains like barley, quinoa, and oats. Egg whites are an excellent source of protein, although these must be well cooked to eliminate the small but significant risk of salmonella.

Some sources recommend that fats and oils constitute around thirty percent of total calorie intake. This seems a little high, although the important point is to reduce the saturated animal fats and to increase the healthy varieties of monounsaturated oils. Obtain these from eating raw nuts, seeds, avocadoes and cold pressed vegetable oils. These beneficial oils are also obtained from many species of oceanic fish including sardines, mackerel, and cod.

Carbohydrates are required to provide energy on a daily basis. Choosing complex whole grains can help maintain normal blood sugar levels and bowel regularity.

It is better to avoid highly processed snack foods as these generally contain excessive amounts of salt and food additives. Too much salt can contribute to fluid retention and elevated blood pressure. Other substances to avoid are refined sugars, caffeine, non prescribed drugs or medications, alcohol, artificial sweeteners, soft cheeses, shellfish, processed meat products, and any foods which have not been freshly prepared or cooked at temperatures high enough to destroy bacteria.

Remember to drink at least twelve glasses of water each day. A plentiful supply of filtered drinking water should always be available.

In the absence of a specific deficiency, there may be no benefit from taking nutritional supplements. When required, a qualified naturopath or herbalist can usually prescribe natural substances like kelp or chlorophyll extracts in order to correct nutrient imbalances. Such options may not be suitable for every situation so it is vital to discuss these initially with the primary caregiver.

There are several lines of evidence which confirm the risks of foetal exposure to organophosphate pesticides. Residual traces of these highly toxic chemicals are found on many varieties of fruit and vegetables. They can also be detected in some conventionally raised meat and dairy items. The manufacture of agricultural pesticides is based on formulations which are frequently changed to disrupt insect resistance. At the present time there are approximately one thousand active ingredients registered for agricultural pesticide applications. Organophosphates are designed to inhibit the enzyme cholinesterase which modulates the action of the neurotransmitter acetylcholine. Following exposure, the insect’s nervous system is overstimulated by a rapid increase in acetylcholine. This results in uncoordinated motor behaviour, tremors, and convulsions, followed by death in most instances.

With the exception of chlorpyrifos and some older types of organophosphate, there is limited data concerning the effects of these chemicals on neurodevelopment of the human infant. In the absence of a robust model to describe the physiological effects of cumulative exposure in adults, there is much debate regarding potential effects in the developing foetus. It is widely understood that developmental neurological effects are likely to be expressed in terms of behaviour and that multiple regions of the brain may be involved (Colborn, 2006). Furthermore, behavioural deficits and other neurologic symptoms not apparent at the time of birth may emerge later in life. Young and colleagues (2005) were able to detect early changes in neurodevelopment among infants whose mothers were exposed to higher than average levels of the organophosphate pesticide, chlorpyrifos. Using the Brazelton Neonatal Behavioural Assessment Scale, they assessed three hundred and eighty infants between three and sixty two days of age and reported a significant association between increasing concentrations of maternal organophosphate metabolites and higher numbers of abnormal reflexes in the infants.

Careful analysis of chlorpyrifos toxicity on neurodevelopment has shifted some assumptions about the developmental effects of organophosphates. For example, it is now widely accepted that these toxins alter the development of multiple brain regions. This is related to the finding that foetal sensitivity to chlorpyrifos is linked to increased sensitivity for cholinesterase inhibition (Slotkin, 2004). In most instances, the developmental effects of a single agent like chlorpyrifos will be confounded by interaction with other organophosphate pesticides and industrial toxins such as polychlorinated biphenyls (PCBs). Bowers and colleagues (2004) reported that relatively low doses of organophosphate and PCBs in combination resulted in more severe neurodevelopmental consequences compared to higher doses of each substance in isolation.

Despite the frequent claims that low levels of pesticide exposure are inevitable and harmless, competent health professionals should be aware of potentially serious effects during sensitive periods of neurodevelopment. Even a small decrease in cumulative exposure can provide a wider margin of protection. For this reason, any dietary or lifestyle measures which can reduce the exposure to toxic chemicals is highly advantageous and strongly recommended.

Over the years, I’ve experienced only minor problems associated with inadequate soil drainage. This surprises several of my gardening colleagues since I have frequently worked in regions where rainfall exceeds evaporation and contributes to an elevated groundwater. In retrospect, I was fortunate to work on private estates where adequate garden drainage was designed and installed, sometimes dating back to Elizabethan times. Of course, natural determinants of poor soil drainage can be sufficiently inherent to defy normal engineering attempts to resolve them.

Soil drainage properties can usually be explained in terms of the geographical location, surrounding physical topography, and the compositional structure defined within the various soil layers. For a physical scientist, drainage is evaluated with minimal reference to the effects on a soil’s fertility and its capacity to nurture healthy plant growth. Gardeners will appreciate that a vegetable like the potato can only be planted in soils with optimum drainage and aeration characteristics. Alternatively, there are well known species like the cranberry which succeed admirably in heavy, waterlogged conditions. As much as possible, I try to match individual plant species according to the aeration and drainage characteristics of specific garden locations. To assist me in this, I often depend on nothing more than general observation and some simple field testing.

Why aeration and drainage are important?

Good soil aeration is important for many garden plants. At the structural level, it is dependent upon the amount of pore space existing between the soil particles. There is also an effect determined by the physical composition of these particles, particularly their ability to form aggregates. Otherwise described as clods, the physical cementing of smaller particles provides a mechanical strength which enables pockets of air to be maintained within a soil despite heavy watering from above or the gradual rising of groundwaters from below. When reliable drainage is hampered, air pockets surrounding soil particles are replaced by water. This waterlogging restricts the availability of gaseous oxygen which is essential for healthy soil organisms and normal root development.

As the available oxygen decreases, the normal concentration of carbon dioxide may increase to a level which is toxic for many plants. Carbon dioxide is produced by living organisms and usually comprises around one percent of the gaseous substances held within soil. While carbon dioxide concentrations for well aerated soils are approximately ten times the normal atmospheric level, poorly aerated and waterlogged soils will exceed this by multiples. The extreme effects of restricted aeration and drainage can be observed in a peat bog. These will generally be colonised by bacteria capable of surviving with minimal oxygen. Because they possess limited abilities to decompose plant materials, extremely waterlogged soils tend to contain high quantities of unprocessed organic material. This problem is often due to poor soil structure combined with an exposed or depressed location that collects rainfall and condensation.

Checking your soil

When doubtful about a particular section of garden, I use a simple procedure to test the soil for adequate drainage. The first step is to dig a series of thirty centimetre deep holes approximately one metre apart. These holes are deliberately filled with water from the hose. The next step is to evaluate the amount of time required for each of the water filled holes to drain completely. Provided the water drains completely within several hours, the soil will suit the majority of garden plants. Should some of the holes still contain water after this period, the possibility of a significant drainage problem must be considered.

As mentioned earlier, most of the drainage issues from my own gardening experience have been relatively minor and were able to be solved with simple remedies. In the past, for example, I have treated damp clay soils with a mixture of gypsum and coarse river sand to improve their drainage characteristics. Gypsum provides a soil with the abundance of calcium ions which subsequently lowers the concentration of sodium. Apparently, it is high levels of soluble sodium which disperses additional clay particles and therefore contributes to the poor drainage observed in these difficult soils.

Occasionally, it will be helpful to undertake some structural solutions to a mild but persistent drainage issue. Structural solutions are suitable for small problematic sections of the garden, particularly when these would otherwise disrupt the natural flow and harmony of design. Raised garden beds are easy to manage and provide an effective remedy for inadequate drainage. A structural barrier is built to contain a growing medium which is rich in organic materials, and of a texture that supports a healthy mixture of air and water around soil particles. A base of gravel will enable excess moisture to be released from the bed, protecting soil and plants from the risk of becoming waterlogged. These are not always easy to build as some might claim. I usually advise novice gardeners to seek qualified assistance when designing and constructing their first elevated garden bed.

When it’s serious

Serious drainage problems can be difficult and expensive to correct. It is often expedient to consider practical steps and solutions before installing plumbing or undertaking structural improvements to land or property. Some soils drain poorly due to surface compaction and will benefit from a digging over with the incorporation of organic matter. If this fails initially, the top metre of soil can be removed in small sections to enable a ten centimetre layer of coarse gravel to be laid as a supporting foundation. The soil is then mixed with additional organic materials and carefully replaced.

Land drains can be installed to channel water away from sections of the garden. They may provide the best practical solution in regions with an elevated water table or those prone to periodic flooding. They are also appropriate whenever water threatens housing or the safe use of an area. Often requiring high levels of technical expertise, land drains should be designed with input from qualified landscape consultants, even a hydrologist in the case of serious drainage problems.

A collection of pots, plant boxes, small barrels, and other portable containers will provide a degree of control and versatility that is not often possible when herbs are planted directly to the garden. Most herbs are reasonably adaptable to a range of soil and climatic conditions. However, like any species there is usually a preferred range that will promote healthy, vigorous growth along with increased flavour, nutrient profiles, and therapeutic potencies. For example, basil flourishes in rich, moist soils with a slight acidity, whereas oregano, thyme, and sage all prefer soils which are lean, with a neutral or alkaline pH.

In each instance, organic growers must exploit the preferred range to reduce the risk of their plants developing the type of problems which are normally treated with chemical compounds. Many of the popular culinary herbs enjoy full sunlight and relatively warm soil temperatures while some cosmetic and therapeutic herbs like soapwort and pipsissewa require partial sunlight and cool soils. By making use of the different micro climates within each growing region, dedicated organic practitioners may introduce a wider range of herb species into their gardens. Many of these plants will be susceptible to extreme conditions and may need to be sheltered against sudden cold, heat, strong winds, frost and dryness. Whenever these exotics are housed in portable containers, the task of rearranging locations to accommodate prevailing garden conditions becomes much easier.

There are several species of herb which are notorious for their ability to spread widely, and, when provided with suitable growing conditions they can dominate an entire garden and risk choking or out competing rival plants. Examples of these are the common mint varieties, Vietnamese mint, and horseradish. Once herbs lose their cultivated status, they are likely to be considered common weeds, particularly where they invade surrounding properties. This can be particularly damaging when uncontrolled growth occurs within pockets of native or restored vegetation.

Due to the pressures of urban consolidation, many of these areas support ecosystems which are increasingly fragile and vulnerable. The introduction of exotic species can disrupt patterns of native vegetation and will in turn upset the balance of other organisms which compete for limited amounts of light, food, and space. For this reason alone, it can be tremendously advantageous to restrict the growth of certain herbs by keeping them secured in planting pots or containers of some description. This practice is particularly well supported by organic growers and others who depend upon the integrity of their surrounding environment.

Larger pots will support a decent crop of herbs and the supply can be maintained or increased as required. Maintenance requires a well drained potting mixture, and the occasional application of liquid fertiliser such as an organic seaweed or nettle extract.

The majority of herbs are perennials which will attempt to seed or reproduce by division prior to the conclusion of their growing season. The horizontally spreading herbs like Vietnamese mint can be divided and repotted during the spring or summer. Do this by splitting the crown of the plant into several pieces then replant using an organically certified potting mixture. Any additional runners attempting to escape over the sides can be trimmed then repotted. Regular harvesting will limit the plants ability to spread. To prevent unwanted regrowth, excess foliage and cuttings must be incinerated or finely shredded before composting in a biologically active heap.

Beautiful and creative cooking requires the combination of many technical skills and an imaginative inspiration. With dedication, the technical skills will eventually be mastered, but the imaginative qualities must arise effortlessly from the surrounding environment. Whether these emerge through the influence of personal relationships, fine art, music, literature, or nature itself, the experienced will appreciate the importance of making enough space for the imagination. For the suburban or inner city apartment with limited room, a well considered collection of potted herbs can help to create a compact and inspiring oasis, perfect for calming the mind at the beginning and end of each day.

Perhaps the only space available for growing herbs is the enclosed courtyard, or a small balcony or windowsill. In addition to cacti and miniature citrus trees, herbs represent an excellent choice for a balcony or windowsill planting. However, depending on their orientation, both these sites can be notoriously exposed to drying heat and wind. Most of the fragrant or culinary herbs from Mediterranean and North African climates will survive these conditions with few if any concerns. Try rosemary, thyme, marjoram, lavender, sage, parsley, garlic, and cardamon. Larger containers are preferred since they are less likely to topple over and will require less frequent watering to ensure a moist and well drained potting mixture. The best herbs for growing in full sunlight are sweet basil, chives, dill, and coriander. Individually and combined, these herbs will contribute to the enjoyment of many culinary dishes. Even the scented leaves of lavender may be added to salads, exotic jams, and jellies, or dried in tea to provide a fragrantly warming drink with a mild sedatory effect.

Ideally, the choice of individual herbs and their arrangement should reflect some aspect of the gardener’s interests and personality. An artistic arrangement based on subtle harmonies of texture and colour might well include small and medium size pots containing lemongrass, orris, tarragon, and aloe vera. On account of their aromatic and volatile constituents, freshly cut, dried, and living herbs can be used to influence the emotions.

From their reputation and documentation throughout history, several herbs are clearly associated with religious and spiritual practice. Establishing potted herbs like bergamot, chamomile, and sage near a doorway or sheltered balcony can help to promote a calm state of contemplative awareness. Herbs which possess energetic and invigorating properties include basil, coriander, ginger, mustard, and turmeric. Individuals with a passion for craft may enjoy experimenting with scented mixtures of dried herbs. When bunches of dried lavender are sewn within miniature pillows, they can be decorated and used to freshen any enclosed space. When taken to bed, lavender scented pillows help to promote relaxation and sleep.

A few organic growers continue to avoid raising herbs in pots, usually because they require additional mineral supplements and feeding several times each year. While there is less opportunity to incorporate large quantities of organic material, the basic principles of soil improvement still apply to container gardening. There is no reason why a garden of potted herbs should not be integrated into the wider environment.

Thoughtful recycling is an important component of the organic philosophy and its practical approach to gardening. Rather than wastefully discarding herb clippings and other organic scraps from the kitchen, these can be converted into a valuable organic supplement which is used to enrich soils and promote productivity. A worm farm can be started from scratch or purchased as a kit from an organic nursery, hardware store, or council depot. Worms require a moist and cool environment and small amounts of food offered frequently. Unless there is a problem, active worm farms are relatively odourless. If an unpleasant smell occurs, the worms have probably been overfed, causing their undigested food scraps to decay. This process is accelerated in warm conditions, so ensure there is sufficient shade to protect the worms and discourage unwanted decay. The complete kits contain detailed information about bedding and feeding worms along with instructions on gathering the vermicast and liquid compost.

Basic plant breeding should be mastered by everyone interested in organic gardening. On account of being raised from hybrid stock, many of the commonly available fruit and vegetable varieties are too challenging for beginners to engage with. Alternatively, herbs are the easiest of plants to propagate using time established techniques which provide an excellent learning foundation. Herbs can be propagated by seed, cutting, or by division.  Once mastered, these techniques will provide the dedicated organic gardener with increased control over the quality and essential characteristics of their favourite herb varieties. It also encourages sharing of plants between friends, neighbours, and fellow gardening enthusiasts. Consider giving a beautiful living bouquet of organically grown herbs as a housewarming gift for a close friend. What about a flourishing lemon balm for a neighbour with the flu, or a juvenile aloe plant for relatives with active or accident prone children?

Raising herbs from collected seed can be a satisfying and cost effective means of stocking the organic garden. At present, there are minimal incentives for horticultural and biotechnology firms to develop new varieties of herb. As a consequence, the vast majority of herbs are genetically robust and widely regarded as excellent to obtain seed from. Before running to seed, ensure that candidate plants are in good health and exercise care to exclude sterile cross breeds and others which cannot reproduce true to type. For tiny seeds such as parsley, it is important to allow the heads to dry out without waiting until shedding commences. Remove seeding stalks and secure paper bags over each head before hanging these upside down, allowing the seeds to fall inside the bags with the assistance of gravity. For larger seeds, careful hand picking over a flat, covered surface is recommended. 

To prevent structural damage and disease, all seeds need to be thoroughly dried before storing. Professional dehumidifiers are available from nurseries and organic supply shops, although effective results can also be obtained from a laundry airing cupboard. Once dried, seeds can be packaged in carefully labelled envelopes, and sealed in a darkened, airtight container. The preferred storage environment must be dry, dark, and cool, and some gardeners even like to include sachets of silica gel crystals to absorb any additional moisture which might otherwise decrease storage longevity. When these steps are followed, there is no reason why seeds should not remain viable for several years.

There are several delicately rooted herbs which must be sown directly to soil since they cannot easily tolerate transplanting. The main examples are caraway, anise, and parsley although others including nettle, nasturtium, dill, chervil, and borage will benefit from sowing directly to soil. The seed bed needs to be prepared several weeks prior to sowing in early spring. Herbs like parsley require a reasonable soil temperature to germinate properly so it is probably better to delay sowing for a week or two if garden conditions dictate. Rake over the soil to remove weeds, rocks, and other debris which can disrupt seedling emergence and growth.

Many organic growers like to cover their prepared beds with a sheet of clear perspex. This will increase midday soil temperatures and encourages rapid germination and growth of any weeds present in the soil. These can then be removed by hand prior to sowing the herb seed. In dry weather, it can be helpful to soak the herb seed in warm water for several days prior to planting.

Seeds should be planted in rows of trenches which have a depth of approximately twice the seed thickness. Remember, from an organic perspective, it is considered good practice to interplant herb varieties among vegetables and other plant species. This helps to control pest infestation and can also encourage mutually beneficial soil and nutrient utilisation. Use a soft spray to water the seeds twice a day until the new seedlings emerge. After several weeks the seedlings should be thinned out by cutting the stems of unwanted plants. An alternative to direct sowing is the use of plug trays or peat pots which enable seedlings to become established before transplanting them into the garden site with minimal root disturbance. 

Permanent seed trays or individual punnets allow organic growers to raise seedlings under controlled conditions. Indoor and glasshouse sowing will enable annual herbs to commence and become established earlier than external conditions might otherwise permit. Compared with open ground sowing, there is a lower risk of losing seedlings to poor weather, pest infestation, and disease. In some environments, the foraging activities of birds and native mammals can make it almost impossible for seedlings to survive in the open. Annual herbs should be sown to punnets around six to eight weeks before planting out while perennials typically require twice this preparation.

Punnets and planting trays can be purchased from most nurseries and organic suppliers however plastic yoghurt tubs and cardboard milk cartons can be recycled for this purpose. Ensure they are first sterilised with boiling water or disinfectant and that adequate drainage holes have been drilled into each base. Permanent seed trays can also be constructed in a suitably sunny and sheltered location. By using insulating and protective materials such as brick, shade cloth, and perspex, it should be possible to maintain a fairly constant temperature.

Leaf mulch makes an excellent foundation for an organic seedling medium. This should be mixed with equal parts of sandy soil and loam to facilitate drainage and aeration. As the seedlings mature the richness of the medium can be increased by including small quantities of liquid worm compost, seaweed, and garden compost. Sow small quantities of herb seed to a depth around twice their thickness. Carefully label each seed container with the herb variety and sowing date. After sowing, trays can be covered with sheets of safety glass or perspex. This will increase soil temperature and encourage an even distribution of moisture. Once the seedlings have emerged, these covers should be removed to discourage root and leaf fungi. Seedlings are thinned by chopping the stems of unwanted specimens. Once seedlings are forty millimetres high with four or more leaves, they can be transferred directly to the garden or into individual pots. The decision must be based on the natural resilience of each species combined with an evaluation of local conditions. Vulnerable seedlings require additional acclimatisation before planting out, and all seedlings must be protected against frost.

Many herbs can be propagated by separating and cultivating a chosen section of parent stock. The relevant techniques include root division, plant division, bulb separation, layering, and cutting propagation. Also known as reproduction by division, these methods create new plants with the genetic profile of the parent stock. This has the advantage of predictability, providing that the parent stock is organically certified, strong and healthy.

In many instances, this form of reproduction will be easier on the parent plant, since there is no requirement to produce seed. Fennel, elderberry, feverfew, ginger, horseradish, hyssop, lemongrass, rosemary, catmint, and lemon balm are herbs capable of producing rhizomes, or underground runners. When buds attached to these rhizomes begin to emerge in early spring or autumn, a knife or pair of secateurs can be used to remove a forty millimetre section, ensuring that the living bud is included. The root section can be temporarily stored in a glass of water by a windowsill or replanted immediately to a pot or different area of the garden.

Bergamot is an example of an herb with above ground runners. In a similar fashion to rhizomes, each runner with a viable bud can be separated from the parent and replanted to pots or open ground. Naturally spreading herbs like mint, sage, lavender, and thyme can be dug out then divided into multiples, each with their own foliage and root network. Chives and garlic are both propagated by bulb separation. Any healthy growth of chives can be divided into multiples so long as each one is supported by several of the rooting bulbs. Fresh garlic is often commenced in spring from the outer cloves of a dried bulb. Individual cloves must be planted two hundred millimetres apart, at a depth of thirty millimetres with the root end facing down.

Tarragon, rosemary, thyme, and sage, are all herbs which can be reproduced through layering. This involves selection of flexible stems from the parent stock and burying each stem approximately twenty millimetres deep without cutting or separation from the parent. After three or four weeks there should be some root development around the buried stems. These should be dug out after several months and replanted to pots or open ground.

Nearly every gardener has grown a plant from a cutting offered by a neighbour or friend. It is one of the easiest methods to apply in spring or autumn, particularly for resilient herbs like lavender, thyme, oregano, and bay. To increase the likelihood of success, cuttings should be taken as hundred millimetre stems of fresh green growth containing two or more pair of leaf nodes. The lower leaves are then removed and the stem is floated in a jar containing water and a small quantity of organic material such as liquid worm compost. Ensure that the stripped nodes lie beneath the liquid and the stem receives a reasonable amount of sunlight throughout the day. After a month or so, successful cuttings will exhibit root development around the stripped nodes. These cuttings should be removed from the liquid and stored in shade for several days before planting to pots or open ground. For individuals belonging to organic gardening clubs or horticultural societies, cuttings appropriated through fellow members will help to establish an impressive herb garden at minimal expense.

With appropriate medical or therapeutic supervision, dedicated participants of a good detoxification program can achieve improved physical health and vitality. Over time, detoxification can improve the symptoms associated with poor digestion, suppressed immunity, and early ageing. Because sustained changes in diet or lifestyle have the potential to interfere with underlying health conditions, it is imperative to consult a medical practitioner or reputable naturopath before embarking on a detoxification program. Pregnant or breastfeeding women, diabetics, underweight, and those suffering from chronic illnesses should avoid detoxification programs.

Exposure to a wide range of environmental pollutants is an increasing risk and concern for individuals living in contemporary industrialised society. The main sources of environmental pollution are hydrocarbon emissions, drinking water, and food contaminated by synthetic pesticides, preservative, and other chemical substances.

Sources of pollutants

The current global dependence on hydrocarbon fuels for motor transport, industrial manufacturing, and power generation is responsible for most of the measured outdoor air pollution. During combustion, hydrocarbon fuels release an array of gaseous and residual solid molecules that include carbon monoxide, oxides of nitrogen, sulfur, benzene, and formaldehyde. Many of these molecules become absorbed into the body through respiration and direct contact. The toxic effect will depend upon their concentration and the body’s ability to break the dangerous substances into less harmful derivatives.

With the availability of recognised health standards and a growing increase in consumer awareness, the safety of drinking water is no longer taken for granted. Additives such as chlorine, fluoride, and iodine, can combine with chemicals already present to create harmful compounds. These other chemicals include lead from the solder used on plumbing and the nitrates, phosphates, and other salts which have leached into water supplies from agricultural applications.

The manufacture and application of synthetic chemicals for agricultural use is well entrenched, generating its own global scale economy alongside related energy and pharmaceutical sectors. Adherents of conventional agriculture argue for the necessity of chemical insecticides, herbicides, hormones, and more recently, genetic modification. While such products can result in increased production yields, the short term economic advantage may well be offset by the negative health consequences incurred. Residual contaminants found in food can interfere with basic cell metabolism, causing damage to the nervous system and major organs. With continued exposure, the processing and removal of these substances will slow down, often resulting in a toxic accumulation within the cells and fatty tissue of the body. While some of these effects have been confirmed by decades of research, there are many new developments and concerns which need to be investigated.        

Reducing exposure to pollutants

While it is presently unrealistic to eliminate certain sources of pollution, there is a real incentive to minimise the negative health impact by reducing their concentrations and our exposure to them. With some planned lifestyle adjustment, it is possible to control many of the exposure risks while simultaneously strengthening the body’s natural immunity and resistance. A key strategy in this approach is to assist the body’s natural ability to detoxify itself through the removal of harmful substances.

Detoxification is essentially a normal biological process where harmful waste products, pollutants, and damaged cells are progressively eliminated from the body. Based upon their understanding of the physiology involved, various health advocates have developed lifestyle and dietary programs that can enhance the body’s natural ability to cleanse and renew itself. While these programs vary in their approach, recommendations, and general effectiveness, the underlying principle is to provide an opportunity to clear and release some of the toxins suspended within the blood and tissue of major organs.

Wholesome organic food

Careful monitoring of the quality and appropriateness of food intake, combined with selective therapeutic interventions, can initiate the renewal of an inefficient or malfunctioning digestive system. Raw organic vegetables and fruit are known to contain natural enzymes that promote efficient digestion and nutrient absorption. Because these foods require less digestive effort, the system is given some rest and an opportunity to rebalance itself. Fresh salads, juices, and smoothies taste delicious and will often result in an energy boost as the body revitalises itself. Some detoxification programs suggest that raw foods should be eaten exclusively for a couple of days before reverting to a balanced diet where quantities of raw food are consumed each day in addition to foods rich in carbohydrate, protein and the beneficial fats and oils. It is important to remember that food intake needs to be both nutritionally balanced and of sufficient quantity to meet the energy requirements according to individual lifestyle. Dieticians and nutritionists are qualified to assess these factors and should be consulted as required.

When supervising a detoxification program, naturopaths often recommend the exclusive use of organic fruits, vegetables, and grains. Since the overall aim of such programs are to remove dangerous toxins from the body it makes sound practical sense to avoid foods that might have been sprayed with a cocktail of agricultural pesticide. There is also sufficient research to indicate that organic whole foods, particularly fruit and vegetables, contain a superior nutrient profile compared to non-organic equivalents.

Growing organic vegetables at home is an excellent way to start focusing on the taste and quality of food that is refreshingly pure and natural. The alternative is to find local suppliers who stock or deliver fresh organic produce. Farmers markets, organic societies, alternative cafes, and growers’ co-operatives are good reference points for tracking down supplies of fresh organic food.

The best supplies of animal protein can be obtained from farms with an organic certification. It is now possible to choose lean beef, lamb, poultry, eggs, pork, and dairy produce, sourced from livestock raised naturally, without exposure to agricultural sprays or synthetic growth hormones. Seafood is an excellent source of protein, beneficial oils, and minerals. Unfortunately there are some fish species and shellfish that exhibit elevated concentrations of pesticide and toxic metals when their organs are evaluated by biological scientists. In serious cases, health warnings will be distributed by agriculture and fisheries departments along with other government agencies. Increasingly, there is consumer demand for organic seafood, raised without chemical additives in remote, pristine environments. This is a primary industry sector that is predicted to develop rapidly with improved technologies and husbandry.   

After entering the body, environmental toxins must be processed by liver enzymes in order to be broken down then excreted. Understandably, multiple or prolonged exposure to these toxins will compromise liver function. One of the negative effects of compromised liver function is a decreased ability to protect itself through regulation of the biochemical environment. This will result in increased levels of unstable oxygen molecules. Also known as free radicals, these molecules cause extensive cell damage within the liver and have been implicated in many disease processes as well as the degenerative changes associated with early ageing.

There are some valuable antioxidant foods which can be taken to counteract and minimise free radical damage. Organic fruit and vegetables are the best regular source of antioxidant vitamins and minerals. Because prolonged storage or heating will destroy high percentages of the available antioxidant nutrients, it is usually recommended that the organic fruit and vegetables be consumed fresh and raw.

Premium quality organic green tea is another valuable food that is suitable for detoxification of the liver. Several cups per day will provide beneficial amounts of catechins and polyphenols which are both powerful antioxidants. In addition to protecting the liver and other organs against free radical damage, anti-oxidant foods strengthen the immune system which enables the body to resist infection caused by bacterial and viral micro-organisms.

Reducing the dietary intake of trans saturated fats and oils is an important step for liver cleansing. Often labelled as hydrogenated or partially hydrogenated vegetable oil, these substances are generated by the high temperature processing of many commercially prepared items such as margarine, chips, dips, and sauces. Trans saturated fats contain distorted chemical structures which have damaging effects on cell membranes within the liver and elsewhere.

Water and soluble fibre

Because the liver breaks fat soluble toxins into water soluble ones that can be released from the body as waste, it is vitally important to drink a minimum of eight glasses of water each day. A good quality water filter will remove the chemical contaminants. Similarly an increase in soluble fibre is recommended to assist the removal of toxins from the lower intestinal tract. Soluble fibre can be found in seaweed, oats, and the pectin contained in fruit such as apples, bananas, grapes, pineapple, and avocado.

Exercise

A supervised exercise regime can enhance the body’s ability to eliminate toxins. By temporarily increasing the rate and volume of blood circulating through major organs, there is an improved cleansing action combined with a renewal of degraded cells. While the main function of perspiration is to facilitate cooling through surface evaporation, it simultaneously enables the release of toxins processed by the lymphatic system.

Compared to traditional medical approaches, alternative healing systems may emphasise drainage of the lymphatic system through various types of exercise, massage, sauna, and herbal medication. These techniques are usually safe but like the exercise and dietary aspects of any proposed detoxification program, they should initially be discussed with a medical practitioner.

Most gymnasiums offer a range of group exercise classes to suit differing levels of fitness and motivation. Similar benefits can be realised through recreational pursuits such as walking, dancing, cycling, swimming, and gardening.  

With the assistance of a qualified naturopath or health therapist, detoxification programs can be modified to address individual health needs. Most naturopathic practice is based upon the philosophy of assessing health within the broader context of each patient’s lifestyle. This will draw upon factors relating to employment, social relationships, personal goals and ambitions. Naturopaths tend to employ a range of diagnostic procedures to assess general wellbeing and to identify potential health concerns. These include guided questionnaires, blood analysis, hair analysis, iridology, and cardiovascular reports. Based upon the diagnostic results, a naturopath may recommend the detoxification program be enhanced by therapeutic interventions such as herbal medicines or other dietary supplements, remedial massage, guided relaxation techniques, and general counselling related to health and wellbeing.

Australia is currently experiencing a long and exhausting drought. Farmers are struggling. Many of them have been forced to sell their family farms. Those that remain face tough times ahead. During times of difficulty such as this, it’s often simpler to look for quick fix solutions rather than to focus on the more sustainable long-term options. Biological Farmers of Australia Standards Chairman, Dr. Andrew Monk warns against adopting quick fix solutions. Instead, he emphasises the importance of focusing on natural farming systems which emphasise biodiversity and encourage sustainable practices.

Dr. Monk says biodiversity can reduce the vulnerability, and boost returns of crops, particularly during trying seasons. “Biodiversity makes for less rigid and more robust environments and that translates into more profitable crops and livestock,” says Dr. Monk.

Dr Monk says diversity on the land, in soils, predators and wildlife, also leads to diversity at the market level.

“Organic farmers are not only producers of sheep or grains – they might produce timber, manufacture natural oil, or harvest native flowers. Organics reaps the benefits of biodiversity, something consumers understand and support,” Dr. Monk says.

Mr Greg Paynter, workshop conductor for the Federal Government’s Healthy Soils Program says there are also benefits in natural waste and water management systems. “Organic matter assists in the retention of moisture in soils. That has a direct impact on how quickly farming lands can rebound following dry periods,” he says.

He says biodiversity actively increases soil health level.

“Biodiversity in the Soil Food Web for building soil nutrition and producing stable humus is critical to help plants cope with moisture stress, soil diseases and insect attack. Humus holds 20 times its weight in water reducing the need for irrigation and reducing soil temperature fluctuations for optimising productive capacity”, says Mr Paynter.

Biodiversity management is a requirement for certified organic operations; using the ecosystem’s functions to replace the need for farm inputs.

Non-organically managed farms, by contrast, typically generate lower biodiversity levels due to a focus on singular or mono-culture production.

A major global study* comparing organic and conventional agriculture in the UK has found organic farming increased biodiversity throughout the food chain. Studies have shown that growing organic can:

• Increase species of flowering plants by 500%
• Increase active levels of invertebrates (pest predators) by 160%
• Increase levels of butterflies by 66%
• Provide an area that attracts twice as many birds

Australia is currently one of the world’s top 12 most ‘megadiverse’ countries but has a growing count of 623 threatened or endangered species.

The BFA has a vision for the organic industry in Australia – to grow organic food sales to 10 per cent of the food market in Australia by 2020. Biodiversity is one of 20 good reasons to buy organic and assist the organic industry to achieve its goal. More information is available at www.bfa.com.au.

The surface of the earth is approximately one quarter land with the remaining three quarters consisting of liquid water and ice. To function efficiently, the human body must maintain approximately three quarters of its volume as water. There’s no escaping the fundamental importance of water for maintaining the integrity of the planet and for those individuals seeking a healthy, organic inspired lifestyle.

Popular health books tend to concentrate on the nutritious foods we must eat, the dietary supplements, and the exercise required to keeps us fit and alert. Unfortunately some of these fail to emphasise the importance of water. We’ve all encountered individuals who spend a fortune on their organic produce, supplements, and gym subscriptions but disregard the need to rehydrate themselves on a regular basis. Before making a similar mistake, I urge you to consider the role of water in maintaining and regulating bodily function.

Water provides one of the basic transport mechanisms for the body. A substantial component of eastern medicine is devoted to understanding the physical movement of water throughout the body. This makes sense because water delivers the oxygen and minerals which enable individual cells to function. Water is also required for eliminating the waste materials which accumulate as a normal consequence of everyday biological activity.

Depending on levels of physical activity, most individuals lose at least two litres of water each day. If this is not continuously replenished, the body provides physical warning symptoms which can include overheating, headache, fatigue, joint pain, and constipation. It is important to remember that thirst is frequently a poor indicator of our water requirements. This is particularly true for children, athletes, and the elderly. In each of these categories, the onset of thirst may occur after the body is significantly dehydrated.

It’s important to drink at least eight glasses of plain water each day. This sounds easy but there is some confusion regarding the different types of drinking water available. Tap water is a controversial topic for many health professionals. Depending on where you live, tap water can vary tremendously in its overall quality and taste. Many health conscious individuals will invest in home filtration systems or alternatively purchase bottled water from health food shops, organic whole food suppliers, and similar retailers. If you decide to purchase bottled water, it’s important to ensure this is obtained from a natural source free from industrial or agricultural contamination. Some of the best water is still obtained from alpine regions or underground springs in pristine locations. Once stored, water has a best by date which must be observed to ensure optimum safety and hygiene.

There are two common methods for defining an individual’s skin type. Medical practitioners evaluate the distribution of pigmentation, and subsequent susceptibility to sun damage caused by ultra violet radiation. While all skin types will eventually be damaged by extended sun exposure, some individuals have more protection on account of their genetic makeup. Let’s take a look at the five skin types referred to by medical practitioners.

Type 1 skin affords the least protection against the sun’s harmful ultra violet rays. Commonly, individuals with pale skin, freckled complexions, light coloured hair and eyes exhibit this skin type. These characteristics are generally found among individuals of Northern European and Celtic origin. This pattern determines a skin that burns easily without tanning.

Type 2 mostly contains individuals with amber skin, sandy to brown hair and blue or green eyes. This skin type burns easily but is generally able to maintain a light tan that offers some minimal protection against ultra violet radiation. These characteristics are common among individuals of Nordic descent.

Type 3 includes individuals with light olive skin, brown or dark hair, and brown eyes. This skin type burns moderately but tans sufficiently to provide some protection against ultra violet radiation. These characteristics are common among individuals of Mediterranean and Central European descent.

Type 4 includes individuals with olive to brown skin, dark hair, and brown eyes. This skin type is slow to burn and has a natural hue that is reasonably protective against exposures to ultra violet radiation. These characteristics are common among individuals of Polynesian, South American, and Oriental descent.

Type 5 includes individuals with dark brown skin, dark hair and eyes. This skin is also slow to burn and darkly tanned to provide considerable protection against ultra violet radiation. These characteristics are common among individuals of North African and Middle Eastern descent. Type 5 includes individuals with dark brown to ebony skin, dark hair, and eyes. This dark skin is extremely slow to burn and offers the best natural protection against damage caused by ultra violet radiation. These characteristics are common among individuals of African, Indian, and Australian Aboriginal descent.

New medical students are frequently surprised to learn that, excluding the digestive tract, skin represents the largest organ of the human body and is responsible for such a diverse range of functions. Most individuals take their skin for granted, rarely considering its importance, unless forced to, perhaps by consequence of health or cosmetic reasons. In healthy individuals, it is responsible for securing the internal environment. It provides a barrier of protection against many external elements including heat, cold, pollution, and disease. While constantly maintaining its essential barrier function, skin also plays a vital role in the production of vitamin D and regulates the activity of several hormones. It is also important for determining physical appearances, and for providing a means to investigate the world and to facilitate communication with other beings and objects.

Understanding the function and structure of skin provides an insight into why many of today’s leading dermatologists are now recommending an organic approach to skin care.

About skin

The skin consists of two main layers: the epidermis on the outside, and the dermis underneath. The dermis is the main structure of the skin and while varying in thickness throughout the body, it performs the basic role of supplying nutrients and moisture to the epidermis at each location. The dermis contains a watery ground substance and a mixture of two important skin proteins called collagen and elastin. The word collagen is derived from the Greek word kolla, meaning glue. The type of collagen found in the dermis provides a structural adhesive for the skin and is produced by groups of cells known as fibroblasts. Fibers of the pliable protein, elastin, are distributed between layers of collagen to form a strong yet flexible matrix.

Specialist cells

Mixed throughout the dermis are the specialist cells which serve to guard against internal disruptions as well as those caused by external irritation. Mast cells produce chemical messengers like histamine that is released as part of the body’s defence reaction whenever allergens like pollen, smoke, dust, or chemical toxins are encountered. The macrophages are scavenger cells which facilitate the removal of foreign substances with the assistance of the leucocytes or white blood cells which contribute to the body’s immune response against bacterial infections.

Sebaceous and sweat glands

The dermis also contains the sebaceous and sweat glands. Sebaceous glands produce an oily substance known as sebum which serves to moisturise and protect the external layers of skin and hair. They are influenced by a hormone which causes the amount of sebum to increase during puberty, often resulting in excessively oily skin and the familiar acne caused by inflammation and blockage of the glands. With advancing age, the production of sebum slows, often leading to a drier skin.

The eccrine sweat glands play an important role in temperature regulation. When body temperature rises, they release fluid that cools the skin as it evaporates. During exercise in hot conditions, the body may release several litres of sweat every hour. At the same time blood is circulated through capillaries near the surface. The resulting heat exchange initiates a further cooling effect. If the body is exposed to extreme cold, blood vessels in the dermis will contract, diverting their normal blood supply to thermally protect the brain and vital organs.

Closely related to sweat glands are the apocrine glands which are located mainly in the armpits, groin, and chest. Along with fluids and electrolyte, they release hormone like substances known as pheromones which are likely to play some role in sexual attraction, bonding, and possibly the timing of female menstruation.

Receptors

From an anatomical perspective, a large section of the cerebral cortex is devoted to processing the sensory signals that are delivered by nerves via receptors located in the skin. There are special types of receptor called Meissner’s corpuscles. Lying at the dermal and epidermal junction, they are located in great numbers on the palms and soles of the feet. Vater-Pacini corpuscles lie deeper in the dermis and are used to detect sudden changes in pressure while the Merkel’s disks occur at the epidermis and can relay sensations of continuous pressure. In combination with nerve receptors attached to surface body hairs, these enable the range of touch sensations that are important for basic human activities such as emotional comforting, detecting danger and locating objects in space.

Outer layer

The epidermis begins with a layer of basal cells located at the dermal and epidermal junction. Initially, basal cells rest on a membrane where they grow and divide. After undergoing several divisions each basal cell transforms into a keratinocyte which undertakes a migration toward the outer surface. Requiring approximately twenty eight days to reach its destination, the keratinocyte begins to progressively synthesise filaments of a waterproof protein known as keratin. When the keratinocyte reaches the outer layer of skin, there is no further role than to provide a tough exterior coating. This outer, most visible layer of skin consists entirely of dead keratin cells that are woven together. The process continues indefinitely since the surface of skin is constantly worn away and must be replaced by the next generation of lifeless keratin.

Immune system

The immune system is also represented by cells within the epidermis. Langerhans cells provide a defence against certain types of environmental invaders. In combination with other scavenger and antigen presenting cells they limit the damage that may otherwise be caused by noxious substances, bacteria, viruses, and parasites.

Skin color

Skin pigmentation is determined by cells at the lowest level of the epidermis. Known as melanocytes, they produce melanin which influences the normal colour of each individual’s skin, eyes, and hair. The amount of melanin produced within the epidermis also affects the ability to tan darker in response to sunlight. With advancing age and cumulative exposure to sunlight there may be an increase in the size, number and darkness of blemishes that are caused by excessively active melanocytes clumped together in patches.

Physical barrier

The outermost section of the epidermis is called the stratum corneum. In direct contact with the external world, it is perhaps the most significant of all the physical barriers in the body. It is composed entirely of dead keratin cells that are arranged in interlocking columns. Its thickness varies across the body. Areas of high wear like the soles of the feet can be up to thirty times thicker than softer skin around the lips and eyes.

Despite its barrier function, there is constant exchange between the skin and the external environment. Medicinal ointments and other topical treatments will enter the body through sweat or sebaceous glands. It is understood, for example, that most steroid creams will transit via the sebaceous glands. This is determined by their need to be absorbed in a region with increased fat solubility. As well as medicines, the skin will absorb pollutant chemicals present in the atmosphere as well as many of the synthetic substances within cosmetic and personal hygiene products.

While healthy skin can inactivate or lessen the impact of some dangerous substances, this ability is compromised whenever the stratum corneum is excessively worn, dried out, or stripped of its protective coating of oily sebum. This may occur as a consequence of illness, excessive grooming, or prolonged stress.

Hair

Originating from follicles in the dermis, hair is a specialised appendage which, like the outermost layer of skin, consists of a keratin protein. When visible, it provides some thermal insulation and additional physical protection for the epidermis. Each hair follicle has a minute muscle that contracts with cold and, occasionally, physical stress. This causes the hairs to stand on end. The effect is to retard the flow of air across the surface, conserving body warmth by reducing the surface exchange of heat. In dogs and other animals the erect hairs will exaggerate physical size and may decrease the chances of them being attacked by a rival. Anthropologists often describe modern humans as the naked apes. Dermatologists and others familiar with the skins magnified appearance might question the lack of accuracy, since even visibly smooth areas of the body are covered with fine unpigmented velus hairs. Despite their diminutive scale, these hairs function as extremely sensitive touch sensors. Their input can enable detection of minute events like the disturbance of air which occurs whenever someone approaches quietly in a still room.

Sustainability is a term that conjures up a range of meanings, dependent on one’s perspective. Gordon Conway makes this point in ‘The Doubly Green Revolution’, which considers the political and practical dimensions of international food production and distribution. While his text does not address the perspective of the organic sector in general or the organic agriculturalist in particular, it would be reasonable to consider these fitting within both the environmental and socially responsible categories.

For the majority of cases, organic growers perceive sustainability as an approach which enables sufficient food production without degrading the fertility and integrity of natural resources. At the same time sustainability is linked to the promise of minimal disruption to traditional (social) values and institutions. While these examples are evidently well intentioned, there are some failings in practical application, particularly when organic systems are applied to subsistence and developing economies.

Conway describes sustainability as one of the four principal indicators of performance for agroecosystems. The remaining three are productivity, stability, and equitability. Because of their complex interrelationship, it is beneficial to consider their effects for communities involved in organic production.

Productivity is perhaps the easiest yet most deceptive component to evaluate. It is described as the output of product per unit of resource input. The optimum productivity goal for any organic farming system is to establish a sufficient harvest with minimal dependence on external resources. In addition to the financial cost, a high dependence on external resources tends to threaten the natural stability of ecosystems along with social and political institutions. The history of industrial development in the west can be described as a continuous drive to obtain external resources. On the broadest scale, productivity has increased through colonisation and hegemony, often at the expense of environmental and social cohesion.

Stability of an agricultural system is a measure of consistency. In most agricultural environments there is an expectation that variable factors contribute to the growth or decline of productive resources. These include changes in climate, soil fertility, insect populations, and the level of technical applications. Most organic farming systems aim to accommodate some of the variability which is inevitable and important for natural ecosystems.

Equitability refers to the fairness of resource distribution. It is largely dependent on social and political systems which determine ownership and access to natural resources. In many instances, organic agricultural systems promote equitability through positive practices like resource stewardship, knowledge dissemination and the promotion of social capital and fair trade associations.

According to Conway, sustainability is the ability of an agricultural system to maintain productivity when subject to a stress or shock. This clear and specific definition at first appears tangential to the commonly perceived definition of producing enough food without hurting the environment. Conway’s sustainability is closer to our understanding of resilience, or an ability to recover from various types of adversity. Within a typical agricultural system examples of adversity might include the arrival of new species of insect pest or the introduction of disease pathogens.

Under ideal circumstances, the development of organic agricultural systems offers an increased level of environmental resource protection and integrity. Intuitively, this leads to the conclusion that organic agriculture promotes higher levels of resilience compared to conventional agricultural methods. In practice, there are however sufficient examples of organic agriculture with inherently low resilience and sustainability. Many of these will be associated with subsistence and developing economies, usually within the poorest regions of the world.

For the economically disadvantaged, there are numerous reasons why organic agriculture might suffer from low sustainability. Consider, for example, the rice grower who makes a decision to raise crops without the assistance of chemical treatment. Unlike the organic grower in developed nations, the third world farmer has fewer options to establish a zone of protection surrounding the crop. This introduces levels of external vulnerability, which are rarely encountered or tolerated in developed nations. Even when behaving correctly from the perspective of sound organic agricultural practices, the inherent sustainability will often depend upon factors beyond immediate control or influence. These might include widespread water contamination or failure to identify and control the regional spread of recently introduced disease and pest species.

Similar arguments apply to the other properties used to describe an agricultural system although these are less likely to be obscured by any descriptive association with organic farming.

Often without intending, many of us instinctively assess an individual’s health and vitality through subtle nuances of skin colour, brightness, and texture. Through this habit, we derive descriptions of individuals appearing “a bit off colour”, “pale” or “green about the gills”. Because the appearance of skin really does reflect the inner state of physical health, it makes a lot of sense to look at maintaining beauty from within. A healthy eating plan, accompanied by regular exercise and sensible lifestyle choices will provide the best foundation for beautiful skin.

Sustainable and realistic

The best eating plan is one that can be maintained steadily, over a long period of time. It is absolutely essential to emphasise seasonal foods which provide wonderful tastes and pleasure. For those with some interest in food and nutrition, the information age has opened new horizons of cross cultural exchange and experimentation. It has never been easier to access such a wide selection of time efficient recipes and suggestions based on simple fresh ingredients.

With the exception of medically supervised programs for clinically overweight individuals, sustained calorie restriction and other types of dieting tend to have negative impacts on overall health and the appearance of the skin. Under the prolonged stress of significant calorie restrictions, skin is likely to collapse, resulting in the appearance of additional lines and wrinkles. When calorie restrictions result in nutrient deficiency, even at the mildest level, the rate of skin renewal may decline, exacerbating the problem.

Short-term detoxification

The unfortunate scenario of prolonged dieting should not be confused with the potentially positive effects of a short term detoxification fast. With the specific aim of eliminating toxins and enabling the organs to function more efficiently, short periods of liquid fasting can increase the rate of skin renewal, resulting in a clearer, and brighter complexion. Detoxification programs should always be devised and supervised by a fully qualified naturopath or equivalent registered health professional.

Water

Those who seek beautiful skin must drink plenty of fresh water, at least three litres each day. This amount is the minimum recommendation, and must be increased during warmer weather and periods of strenuous physical activity. During an average day, the body loses half a litre of water through the pores and as vapour exhaled during respiration. This quantity can increase to the point where more than a litre is expelled during an hour of strenuous aerobic activity. Interestingly, extremely fit individuals tend to lose more fluid, as their bodies become more efficient at cooling down. A significant quantity of water is also released each day as waste, filtering through the intestine and kidneys.

Water plays an essential role, enabling the body to utilise nutrients and to eliminate toxins. In the absence of sufficient water intake, the skin will dry out, and is likely to feel tight and uncomfortable. The best strategy is to drink a large glass of water each morning then continually replenish the body with regular sips of water throughout the day. It is generally not helpful using thirst as a guide, since this suggests that dehydration may have already occurred. The finest drinking waters are sourced from pollution free locations, mountain streams, underground springs, and the like.

Essential nutrients

A full complement of essential nutrients will ensure the natural beauty of skin is maintained throughout the lifecycle. Choosing a range of items from each of the important food groups is the easiest way to provide the body with the vitamins, minerals, and other compounds required for the normal growth, repair, and preservation of healthy skin. Selecting the freshest produce increases the quality and efficacy of each available nutrient. It is best to avoid stocks that have been stored for long periods since a portion of the available nutrients are likely to have become depleted. This fastidious approach to freshness should be combined with minimal preparation.

Fruits and vegetables are more nutritious when consumed raw in salads, mueslis, juices, and sandwiches. Try to have several servings of raw fruit and vegetables each day, with a wide range of colours, whenever possible. It is now understood that the brightly coloured ones contain more antioxidant and immune boosting compounds. Vegetables such as beetroot, sweet potato, broccoli, peppers, and carrots should be included along with fruits like kiwi, melons, pawpaw, passionfruit, and oranges.

Always be wary of produce treated with pesticide and preservative. While their appearance might seem superior to natural examples, they may in fact contain alarming levels of chemical toxins. For preservation of health, organically grown produce is the safest option.

Proteins

Protein is an important ingredient for beautiful skin. It supplies the body with amino acids which are the basic building blocks that promote cell development and integrity. Animal sources of protein are widely available. Regular portions of organic poultry, fish, and lean red meat can occasionally be supplemented with organic eggs, cheeses, and milk. Most vegetarians need to carefully monitor their protein intake. The best vegetable sources of protein are complex grains, pulses, nuts, and soya products.

Healthy oils

There are several examples of healthy oils which should always be consumed regularly to protect cell membranes and support the skins natural barrier function. Part of the protective capacity of these oils is their ability to limit the effects of inflammation which is a potential cause of degenerative ageing. Healthy oils include essential fatty acids known as Omega 3, 6, and 9. These oils are also necessary to transport the fat soluble vitamins A, D, E, and K throughout the body. The best source of Omega 3 is deep sea fish such as salmon, mackerel, sardines, and tuna. Omega 3 is also available from walnuts, and cold pressed flaxseed oil. Omega 6 is found in avocadoes, nuts, and sesame seeds while Omega 9 compounds are obtained from cold pressed olive oils.

Spirulina and sea vegetables

There are two foods which provide such a rich supply of important nutrients that they deserve to be highlighted as particularly beneficial to skin health and beauty. Spirulina is a blue-green algae sold at most health food shops. Rich in amino acids and beta carotene, it also contains many of the B vitamins and trace minerals that may be depleted through illness or stress. Spirulina can be taken in capsules or as a powdered supplement mixed with water, juice, or fruit smoothies.

Sea vegetables have been consumed throughout Asia for centuries. With a capacity to provide concentrated minerals in easily assimilated form, these foods will improve the texture and appearance of skin and hair. They also include alginic acid, a substance known to absorb and remove toxins from the body. Sea vegetables are usually purchased dried, and in processed sheets such as Japanese Nori.

Junk food

There are other foods which should be avoided by those wishing to maintain beautiful, healthy skin. High on the list are the convenience foods, snacks, and breakfast cereals with their saturated fats and high sugar content. Over a period of time, too many highly refined carbohydrates can result in damaged skin. This may initially be noticeable as a general dullness, sagging, wrinkling, and thinning. The best remedy is to replace the highly processed foods with those that are wholesome and close to nature.

I cannot sufficiently emphasise that the site chosen for growing organic vegetables is extremely important. A poorly structured site will drastically limit the potential for success, irrespective of any gardening competence or technical abilities which are subsequently applied. This can probably be attributed to their highly cultivated status. Even the most basic types of vegetable may possess an extended pedigree of selective breeding. This is widely accurate despite numerous distinctive plant species which are gathered under the general categorisation of vegetable.

Like racehorses, and fancy dog breeds, most of our cultivated vegetables bear minimal resemblance to their wild forebears. As a consequence, their proliferation and survival depends upon the maintenance of favourable conditions within a reasonably controlled and stable environment. In choosing an appropriate site for growing vegetables, I recommend the optimum management of four influential factors: sunlight, water and drainage, soil chemistry, physical protection and accessibility.

Sunlight

Like all green plants, vegetable species survive by converting carbon dioxide, water, and sunlight into the basic carbohydrates stored within their cells. The edible parts of a vegetable are largely composed of cellulose, starch, and sugars. Smaller quantities of protein, oils and steroidal compounds are generated from organic and inorganic soil nutrients which also require sunlight to facilitate their absorption.

While some plant species are capable of flourishing with modest quantities of sunlight, it is a fact that most vegetables require plenty of sunlight to reach their potential. While traditional winter vegetables like cauliflower and turnips can accommodate lower intensities of sunlight, they will never thrive when its availability is restricted for extended periods. This means that an ideal location for growing vegetables receives sunlight for most of the day, without the encumbrance of overhanging tree branches, hedges or shrubbery. Vine growing vegetables in particular, require large exposures of sunlight to ripen properly.

Access to sunlight plays a significant role in maintaining soil and ambient temperatures. Remember that most vegetable species will be injured by temperatures at or slightly below freezing, unless they can be acclimatised to tolerate these levels. It is preferable to locate them in a warm location. The traditional planting arrangement of rows running north to south is often used to provide a maximum and even quantity of sunlight throughout the day.

Water and drainage

Vegetable crops develop water requirements which are specific to their variety, maturity, and the surrounding atmospheric and soil characteristics. With respect to drainage, it is the physical topography of a particular site which assumes the most significant role. The immediate elevation, slope, and soil structure needs to be carefully assessed before establishing the vegetable garden.

The most suitable types of location have gentle surface slopes and contain deep and well drained soils. Many vegetable growers prefer a moderately heavy loam with at least several feet of topsoil. While a deep sandy loam can also be very good for root crops like carrots and beets, it is better to avoid the types of heavy clay soils which become sodden in winter. This is particularly relevant for flat and low lying sites which cannot facilitate the surface drainage of air and water. Unless the underlying soil is well structured, continuous waterlogging is likely to damage plants by restricting oxygen absorption at the roots.

Soil chemistry

Most vegetables require a mildly acidic or neutral soil with a pH reading between six and seven. There are exceptions like cabbage and cauliflower, which grow poorly in acidic soils and prefer the pH to be seven or higher. The majority of cultivated vegetables also require nutrient rich soils with the structural capacity to deliver sufficient amounts of water and air to the plant roots.

For serious growers, a professional soil assessment is a worthwhile investment. This enables any problems to be efficiently treated, prior to planting. If there is evidence of mineral imbalance or specific deficiencies, there are some natural clays and organic extracts which will enhance the soils productive capacity, particularly over the longer term. Because vegetable crops require substantial quantities of colloidal minerals and water soluble nutrients, even well balanced soils should be improved by the regular addition of organic materials in the months prior to sowing vegetables. An exception to this advice would be root crops like turnips, which grow better without compost.

Physical protection and accessibility

Vegetable crops require a degree of protection against the elements. In their wild state, annual and perennial plants frequently obtain cover from larger plant species or establish themselves around natural crevices and other protective structures. When choosing a site for their vegetables, gardeners need to consider the prevalence of strong winds and heavy rains which can easily desiccate young plants. Gardens provide moderate shelter when they’re situated alongside a fence or wall, although try to ensure this doesn’t restrict access to adequate sunlight. Climbing varieties like cucumber, peas, and ornamental peppers will always benefit from the warmth and support of a sun drenched wall. For the additional protection of delicate varieties and immature seedlings, it is acceptable to surround vegetable beds with temporary net barriers or low density shrubbery. When choosing shrubs, try to obtain native species or other sturdy varieties with modest water requirements.

An ability to secure convenient access is frequently overlooked when choosing the best site for an organic vegetable garden. I usually encourage people to plant their vegetables and herbs as close as possible to the kitchen. This is likely to ensure that the garden becomes integrated with the everyday activities of food preparation, socialising, and entertainment. The direct route between garden and kitchen may be travelled so frequently that a pathway is suggested. Non slip concrete, pebbled, or flagstone pavers are visually attractive on warm afternoons, and will also prove themselves invaluable during prolonged wet weather. Finally, for gardens of substantial size, don’t neglect the importance of maintaining access for vehicles and equipment, garden storage sheds, water faucets, and enthusiastic visitors.

With appropriate care and attention, there are many species of plants that can be grown indoors. An indoor arrangement may offer the best solution for an enthusiastic gardener living in a small apartment with no yard or balcony. Healthy indoor plants with luxuriant foliage are routinely used to brighten offices, hotel receptions, shopping malls and restaurants. And there’s no reason why, with a little thought and effort, organic principles can’t be applied to the rearing of plants indoors.

Getting started

Beginners might prefer to choose indoor plants that are easiest to maintain using organic principles. In general, plants with thick glossy leaves tend to regulate their moisture requirements, thus enabling them to better adapt to indoor conditions. Other popular species have originated from rainforests where they are naturally found growing in shade below the foliage canopy of taller vegetation. The tropical varieties will prefer a certain amount of warmth and humidity.

Some nice examples of indoor plants for the beginner would be any of the spider plants, madonna lilies, ornamental bamboos, various species of fern and perhaps a young tree such as the rubbery fig or avocado. Many of the flowering plants are particularly sensitive to errors in lighting, temperature, and soil chemistry and may therefore require special equipment like filtered lamps and heating pads. African violets, tuberous begonias and several of the hardier orchid species are relatively easy to maintain and appear visually impressive when healthy and flowering.

Growing conditions

It is essential to provide indoor plants with good quality light but preferable to avoid direct sunlight. Most indoor plants will benefit from being placed in a shaded and sheltered location outdoors for a period of two or three weeks at least twice a year. Spring and autumn are good times to give plants a change of conditions and hopefully a little extra zest of life. On being returned indoors the plants will benefit from a small dose of organic fertiliser such as a liquid manure or seaweed extract.

The ambient indoor temperature should be evenly maintained, remembering that most plants will adapt to slow changes in temperature but cannot cope with extremes or sudden shifts. Providing a suitable humidity for indoor plants can be challenging since the inside of a house can be very dry, particularly when centrally heated or air conditioned. In dry situations, additional humidity can be created by standing potted plants on pebbles above a tray of water and spraying their foliage with a fine mist of water particles. Grouping several plants together is also a good strategy since their massed foliage will help to create a localised microclimate of higher humidity. Some indoor plants like ferns and creepers prefer to be located beside a source of fresh water and do well in bathrooms or on a ledge above the kitchen or laundry sink.

Watering

The correct watering technique for indoor plants is a skill that comes slowly to most through practice and error. Due to their immediate accessibility, it is a common mistake to over water indoor plants. Sometimes a lack of communication will lead to several people repeating the task until the soil is clogged and the plant roots simply suffocate. Leaves that turn yellow then fall are a strong indication of over watering. In very dry weather it may be appropriate to water each day but usually once a week will be sufficient. In cooler weather try to use tepid rather than chilled water particularly for the tropical plants as these have sensitive roots.

With some practice it will be possible to evaluate a plants immediate water requirement from the condition of its potting mixture just below the surface. A good quality organic mix will absorb a reasonable quantity of water without feeling moist or soggy to touch. Ideally it should feel ever so slightly moist and spring back after being pinched gently between the thumb and forefinger. If the mix is allowed to turn dry and crusty, the plant will be in danger of dehydration.

Indoor plants with glossy or waxy foliage tend to collect dust and other particles which not only dull their appearance but affect their respiration and metabolism. Large leaves can be gently wiped with a damp cloth and smaller fronds can be brushed with a soft paintbrush. Time spent dusting is a good opportunity to check plants for any signs of disease or pest infestation. The commonest pests to attack indoor plants are aphid, scale, and mites. These can be treated with organic white oil or simply placed in the garden for a few days to attract the natural predators like ladybugs.