I'm in my late 30s and have just been diagnosed with proctitis. The doctor has given me steroid suppositories to deal with the inflammation, but has been vague on causes, suggesting drinking water, 'the environment', diet (possibly wheat or dairy) and genes.

Proctitis is a benign form of ulcerative colitis in which sufferers have localised inflammation of the rectum. First identify food allergens; cut out meat, dairy, alcohol, caffeine and sugar, which exacerbate inflammation. Drink at least two litres of filtered water a day between meals. Get fibre from fruit, vegetables, oat bran and flaxseed meal. Eat cold-water fish and supplement with fish oil and flaxseed oil, which contain anti-inflammatory omega-3 fatty acids. Vitamin C (1-3g) will help reduce swelling. Zinc deficiency is common in inflammatory bowel disease, so take zinc picolinate (50mg), plus a high-potency multivitamin and mineral, an antioxidant complex and probiotics for beneficial bacteria. For five minutes, twice a day, massage the rectum reflex point on the inside arch of the left foot where it meets the heel - this area will be sensitive.

I injured the cartilage and ligaments in my knee while skiing, and am having physiotherapy. Will anything else help?

Vitamin C is needed to make collagen - the 'glue' that strengthens connective tissues - and its supplementation with flavonoids (1g of both three times a day) halves the healing time of sports injuries. Zinc is a component of the enzymes needed for repair, and the antioxidant vitamins A, E and selenium will also speed recovery. Glucosamine sulphate and chondroitin sulphate facilitate healing by providing the raw materials needed to make skin, tendons, ligaments and joints.

· Emma Mitchell is a natural health therapist. Before following Emma's recommendations, you should consult your GP about any medical problems or special health conditions. Send your questions to Wellbeing, Guardian Weekend, 119 Farringdon Road, London EC1R 3ER. Email: ask.emma@theguardian.com.