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Inspired by a recent experience in Saint Pedro do Sul in Portugal, a source of natural geothermal waters, I investigated the powers of ancient healing waters. For centuries, people have travelled far and wide to soak in thermal waters — long before wellness became a trend. From Roman bathhouses to natural hot springs nestled in mountains, thermal waters have been valued for their restorative properties, offering both physical relief and deep mental relaxation.

Some of the most famous geothermal waters can be found in Europe – the Sky Lagoon in Reykjavik, Rudas Bath and Szechenyi baths in Budapest, Poça da Dona Beija in Portugal, Baden-Baden in Germany and Thermae Bath Spa in England. There are many more geothermal spa locations in Switzerland, Turkey, Slovakia, France and Italy. 

With the fast escalation of chronic diseases including anxiety-related disorders, cancers, cardiovascular and autoimmune diseases, these natural mineral-rich thermal waters feel more relevant than ever to be included and integrated into both conventional and complimentary approaches alike.

Thermal waters are naturally heated underground waters that rise to the surface enriched with minerals such as magnesium, calcium, sulphur, sodium, selenium and bicarbonates. Their composition varies depending on geography, but what they share is warmth, mineral density, and a long history of therapeutic use. Unlike ordinary hot baths, thermal waters are constantly renewed by nature, making them uniquely potent.

Key Health Benefits of Thermal Waters

1. Relief for Muscles and Joints
One of the most well-known benefits of thermal waters is their ability to ease muscle tension and joint discomfort. The heat increases blood circulation, helping muscles relax and joints move more freely. This makes thermal bathing particularly beneficial for people with arthritis, chronic pain, stiffness, or sports-related fatigue. Even a short soak can leave the body feeling lighter and more mobile.

2. Improved Circulation and Detoxification
Warm mineral water gently stimulates circulation, supporting oxygen flow and helping the body release metabolic waste. Sweating in thermal waters also encourages natural detoxification through the skin, which is why many people report feeling both energised and deeply relaxed afterwards. It’s a rare combination: restorative without being exhausting.

3. Stress Reduction and Nervous System Reset
Thermal bathing has a profound calming effect on the nervous system. Immersion in warm water reduces cortisol, the stress hormone while encouraging the release of endorphins — the body’s natural mood enhancers. In a world of constant alerts and mental overload, thermal waters offer something increasingly rare: stillness. Many people describe a noticeable improvement in sleep quality and mental clarity after regular visits.

4. Skin Health and Healing
Thanks to their mineral content, thermal waters can support skin conditions such as eczema, psoriasis, acne, and general inflammation. Minerals like sulphur and silica are known for their soothing and anti-inflammatory properties, helping to calm irritation and support skin regeneration. This is why thermal water sprays and spa treatments are often recommended by dermatologists.

5. Support for Respiratory Health
In some thermal spa environments, inhalation of mineral steam or water vapour is used to help relieve respiratory conditions such as sinus congestion, allergies, and mild asthma. The warm, mineral-rich air can help clear airways and soothe mucous membranes.

Beyond the Physical: A Holistic Experience
The benefits of thermal waters extend well beyond the body. Taking time to slow down, disconnect from technology, and immerse yourself in nature supports emotional wellbeing and mental resilience. Thermal bathing encourages mindfulness — you can’t rush it, multitask, or scroll. You simply breathe, float, and reset.

Making Thermal Waters Part of a Modern Wellbeing Routine
You don’t need a week-long retreat to benefit. Even occasional visits to thermal spas or hot springs can support recovery and stress management. For workplaces and leaders increasingly focused on wellbeing, thermal bathing also offers a powerful reminder: rest is not a reward — it’s a requirement.

Final Thoughts
My experience was wonderful on many levels – two hours to simply be and relax in the warmth of the hot baths with several spa massage jets to improve the body’s circulation. The massage jets were very powerful and while not relaxing encouraged lymphatic drainage and circulation impacting positively my whole body through expulsion of toxic waste from cellular waste and environmental factors, while also removing any knots of stress. For the next 24 hours my body was eliminating toxins through increased urination. A peaceful, relaxing and energising experience that was suitably finished off with a 40-minute full body massage and a cup of herbal tea. 

Thermal waters remind us that some of the most effective wellbeing practices are also the oldest. Grounded in nature, supported by science, and experienced through the body, they offer a gentle yet powerful way to restore balance through pausing and in doing so, to heal.

References:
Fernandez-Gonzalez M, Fernandez-Lao C, Martin-Martin L, et al. Therapeutic benefits of balneotherapy on quality of life in rheumatoid arthritis. Int J Environ Res Public Health. 2021.  https://pubmed.ncbi.nlm.nih.gov/34948827/   

Aktaş AM, et al. Warm water baths in complementary medicine: effects on fatigue, pain and sleep quality. BMC Complement Med Ther. 2025.
https://link.springer.com/content/pdf/10.1186/s12906-025-05050-2.pdf

Effects of balneotherapy and spa therapy on levels of cortisol as a stress biomarker: a systematic review. https://link.springer.com/article/10.1007/s00484-018-1504-8

Moini Jazani A, Nasimi Doost Azgomi H, Nasimi Doost Azgomi A, et al. Efficacy of hydrotherapy, spa therapy, and balneotherapy on sleep quality: a systematic review. Int J Biometeorol. 2023. https://pubmed.ncbi.nlm.nih.gov/37145200/

Many of us struggle at this time of year with the cold, damp, short days and long nights. I feel I have to accomplish everything by 430pm when the sun goes down even though there is still many hours before bed. Mind you having said that, by 6pm I’m ready to retire, but usually manage to avoid that temptation! 

What is really happening? As many animals hibernate at this time of year, so is the instinct of the human body. Nature gives us the example, trees and bushes shed their leaves, plants stop producing chlorophyll in order to focus on renewal ready for the spring when massive amounts of energy are required to produce, blossoms, leaves and flowers to start the new cycle of vitality and abundance. Humans need to do the same. It is time to release all unnecessary things that take and deplete energy at this time of year. Go inward focusing on renewing yourself through good sleep, hydration, warming and nourishing foods in place of lighter cold foods.

December and January is the time when seasonal bugs fly around and if you are already feeling tired, run down or fatigued, you will be the first candidate. While unpleasant, sometimes we should thank these bugs, because they do exactly what your body has been telling you – slow down, take rest and care for yourself physically and mentally. When we ignore signs and symptoms to take our foot off the accelerator, the body will get louder and louder until it takes things into its own hands and puts you to bed with a warm duvet, fluffy pyjamas and a cup of hot lemon, honey and ginger – perhaps even steaming hot chocolate with cardamon!

What’s on the Menu?

Eating seasonally is one of the foundations of good health and vitality. When eating foods out of season we are going against the natural circadian rhythm and quite likely depleting ourselves possibly thinking we are doing a good thing. Nature has a superior intelligence, both in each specific plant whether flower, vegetable or fruit, but also as a whole. There is a reason why leeks, root vegetables and cabbage naturally grow well at this time of year. These are the foundations of a warming, healthy and comforting diet. As with everything, there might be exceptions, for example if you are diabetic, too many root vegetables in your diet are not advisable, as they have higher concentration of sugars.

Listen to your body and if it is craving warming, hearty foods, nourish and support your immune with stews, casseroles, hot soups and warm drinks to keep yourself fuelled, warm and happy emotionally, mentally and physically.

Listen to Your Body

We are whole, unique and fabulous. Looking at the whole – mental, physical, emotional and spiritual through lifestyle, diet, mindset, sleep, activity and hydration is always going to be the full answer. When it comes to food and what you eat, your body will always tell you what it needs. There is one caveat, – if your diet is based on processed foods and simple carbohydrates, the additives in processed food, stimulates the addictive pathway within the brain, causing you to crave more of the same. If locked in this cycle, introduce more vegetables, especially green leafy veg and slowly re-educate your body to eat good whole and natural foods rather than grab that take-away or processed ready microwave meal from the supermarket.

Be quiet, go inside yourself and listen to what your body is telling you. Meditate and let go of any tension or stress in the body. Be curious about emotions that arise, let the negative ones go, thanking them for the message they have delivered and returning them to the Universe.

Nature is a Cure

When its grey, damp and perhaps even raining, going outside is not that attractive, but amazing how it affects mood, general feelings of wellbeing and the lymphatic system through movement. Lymph requires a pump to work and that pump is movement. Without moving, the body literally becomes stagnant with toxins, free radicals and cellular waste making us feel heavy, fatigued and blobby. 

At this time of year, nature gently shares the need to slow down and focus inwards. It’s a great calmer of the nervous system and restorative for an over-active mind, bringing everything into balance.

If the weather really is uninviting, move your body mindfully. Walk, dance, do some yoga moves or gentle stretching exercises all part of helping build the mind-body connection. 

Join a Social Group 

At any time of year belonging to a group who you enjoy some sort of activity with is emotionally and mentally uplifting while giving something to look forward to. If you don’t already know, find out what is going on locally – walking, cycling groups, line dancing, singing, Tai Chi and so on. When you feel a little down or not wanting to go out it will be the group members who help you find the motivation to remind you how much fun you have and how much this activity benefits you mentally and physically. 

Succumb to the forces of nature and be kind to yourself at this time of year. Allow time for selfcare and renewal. Connect with family and friends, laugh a lot and listen to your physical and emotional needs while nourishing the soul.

As Jeanne Phillips (Author) said “You can be a devoted and loving spouse, or caregiver or child, but you also have to remember to program time for yourself in there, as it will renew you.”

Wishing you all a fabulous, fun filled and blessed Christmas and a very happy, healthy 2026.

In today’s high-pressure business world, it’s easy to grab a soapbox about healthy eating—then realise that daily realities make it far harder than it sounds. Consider the challenges we all face:

• Demanding jobs and deadlines that leave little time to prepare food.

• Back-to-back meetings that mean lunch is whatever you can grab in five minutes.

• Stress from the unexpected—technical glitches, urgent client requests, supply chain disruptions.

• Family responsibilities—school runs, after-school activities, caring for children or elderly parents.

Add them together, and it’s no surprise many professionals rely on quick fixes: takeaway meals, vending machine snacks, energy drinks, or ultra-processed convenience food.

The Business Case for Better Nutrition

The link between nutrition, productivity, and long-term health is well established. The human brain consumes around 20% of our body’s total energy—more than any other organ. When fuelled with nutrient-rich food, we think more clearly, make better decisions, and stay resilient under pressure. When fuelled with high-sugar, heavily processed food, performance declines—often without us realising.

Common effects of poor workplace eating habits include:

• Afternoon energy slumps and reduced concentration.

• Increased sick days due to lower immunity.

• Brain fog, forgetfulness, and slower problem-solving.

• Long-term risk of metabolic diseases, including Type 2 diabetes and dementia.

A 2023 study published in The Lancet Public Health found that diets high in ultra-processed foods were linked to increased rates of cognitive decline and depression. For knowledge workers, this is not just a personal health risk—it’s a productivity risk for the whole organisation.

The Hidden Sugar Trap

Sugar remains a major contributor to poor health outcomes. It’s not just in cakes or sweets—many “everyday” products contain hidden sugars, from ready-made soups to salad dressings. In the UK, research from Action on Sugar (2022) revealed that over 60% of popular savoury snacks and ready meals contained unnecessary added sugar.

This is not simply about avoiding sweet treats—it’s about awareness. If leaders want high-performing teams, they must encourage better choices and make them easy to access in the workplace.

How Businesses Can Support Healthy Eating

Changing habits starts with awareness and small, achievable actions:

• Make water the default – Provide filtered water stations in the office and encourage regular hydration.

• Offer seasonal, whole foods – Fresh fruit, vegetable platters, nuts, and whole grains support sustained energy.

• Limit ultra-processed snacks – Replace high-sugar, high-salt vending options with healthier alternatives.

• Encourage mindful eating – Protect lunch breaks from meeting creep so employees can eat without rushing.

• Promote healthy fats – Avocados, nuts, oily fish, and olive oil support brain health and reduce inflammation.

• Educate and engage – Short workshops or webinars on nutrition can help teams make better daily decisions.

Why This Matters for Leadership

Leaders set the tone. A workforce running on caffeine, sugar, and adrenaline is a workforce operating well below potential. By contrast, when healthy eating is part of company culture:

• Creativity and focus improve

• Stress resilience increases

• Employee satisfaction and retention rise

• Good nutrition is not just a “wellness perk”—it’s a business performance strategy.

References:

Monteiro, C.A. et al. (2023). Ultra-processed food consumption and risk of cognitive decline. The Lancet Public Health.

Action on Sugar (2022). Hidden sugars in everyday foods report.

Harvard Business Review (2020). The Business Case for Employee Wellbeing.

Have you ever moved house or travelled for an extended period and prior to going taken all your worldly possessions and put them into storage? Something like a “Big Yellow” storage unit. When returning for your possessions you were diligently emptying the unit and as you load your things on to the oversized trolley you are asking yourself “Why have I paid to put this into storage?” We do exactly this with our emotions, except it isn’t a “Big Yellow” unit, it is your heart, liver, kidneys and other organs that are playing host to your past negative experiences and the emotions that go with them. In this case there is no cost – not financial anyway.

On a recent soul retreat, I was extremely blessed to share 10 days with some incredible people. What made them incredible? Their willingness to share, to comfort, to accept you irrelevant of how you showed up, simply without judgement and always through unconditional love. This is special, yet something that we all have when our hearts, minds and bodies are free of past experiences and emotions that go with those experiences. I can almost hear you saying “Well, that’s easier said than done.” Yes, I might agree to a certain extent. As with everything in this life we have choices, these situations are no different.

Emotions whether positive or negative have an impact on our physical health, if negative and stored will ultimately manifest as chronic disease. All dis-eases have an emotional foundation. Filling your storage unit up will one day blow the door off. Welcome to the anatomy of disease. Would you put more into a storage unit that is full to capacity? You might try, but when it doesn’t succeed in frustration you slam the door shut and hope it stays that way. Your body has a capacity and when full shows up in the form of dis-ease. This means that you recognise that you don’t feel on top of your game, possibly go to the doctor and get some medication to numb the symptoms. Putting the storage unit door on the latch rather than being fully shut doesn’t work. Why should it work with your personal health?

Playing victim role and reeling off the reasons why you cannot, you have not, you couldn’t or you did try, but it all went wrong only keeps us locked in the same loop which becomes boring not only for you as the victim, but also others around you, the latter creating a self-fulfilling prophecy giving another reason to live in victim mode.

What is this all about? As one of the participants said “We are not storage units for our experiences and emotions, packing them neatly away and then bringing them out at the appropriate moment to recycle the message, both to yourself and to those around you. Recycling your story serves no one because that is not you, but your experiences which helped to mold you, but are not supposed to control you. Choosing how you react and choosing your emotions by saying, “I no longer choose to have this experience, ends the story. Will the Universe try to trick you through pressing your buttons to spark the memories and even re-live the incident? Of course, but each time you make the choice of not repeating a negative experience, the trigger becomes less and fades away leaving you to choose how you experience each day. We might say the Universe was simply testing you to see if that particular lesson has been learned.

Live in the moment! Living in the moment is living. Try using the following techniques to make that shift:

• On waking give gratitude for a new day, for a good night’s sleep, for what the day will bring.

• Decide this day will be a fun, positive, productive day.

• If triggered, breathe deeply through your nose to give time to consciously make the choice to no longer choose the negative experience and replace it through  positivity, seeing the other side or advantage of the moment, but changing the outcome.

• When encountering difficult conversations decide to be understanding, kind, assertive and emotionally balanced.

• Give thanks at the end of your day for unconditional love, food on your table, friends, family and anything else that is important to you.

• Ground yourself with bare feet on the grass every day, stabilising through Mother Earth.

• Be compassionate with yourself and don’t beat yourself up if you judge that you got it wrong.

By following these simple steps each day you change the tape, leave victim archetype behind and step into your power, your joy and good health and wellbeing.

Sleep is something we take for granted, until we get deprived due to a bad night’s sleep. Often this means we struggle through the day trying to focus and get things done. Everything seems to be an effort. Sleep is essential to feeling rested, refreshed on waking and alert. Getting the right amount for your mind and body feels wonderful and helps you wake up feeling ready to go. Every person is different when it comes to the amount of sleep that’s optimal for them, but most people fall within a range, depending on their age. 

There is no precise number of hours of nightly sleep that guarantees you will wake up feeling totally refreshed, quality of sleep is also important. Putting things in place to ensure sleep is uninterrupted, or if interrupted at least you can get back to sleep easily, and that it is of a good quality. According to the National Sleep Foundation, based on age and lifestyle, what’s recommended for you likely falls within a certain range. Try following these guidelines, to be alert and full of energy during the day:

Teenagers: Teens (14-17 years) require about eight to 10 hours of nightly sleep. 

Adults: Between the ages of 18 and 64, should aim for seven to nine hours of nightly sleep. 

Older than 65, you may need a little less: seven to eight hours is recommended.

Looking at these hours I can remember the days when I was burning the candle at both ends. Alas no more! Or am I simply wiser? Now I understand that a good night’s sleep requires preparation, and that preparation is as important as preparing for a meeting, driving some form of machinery that requires focus to be safe while operating it, warming up before running a full or half marathon or preparing dinner for your family after a full day’s work.  

In today’s pressured and fast-paced world, many people sacrifice sleep to meet work demands, but the very foundation of productivity and performance lies with getting good quality sleep each night. Sleep is also linked to wellbeing and vitality. Constantly feeling tired weakens immune health, leaving your vulnerable to catching every bug that is going around. Sleep plays a vital role in ensuring focus, positive mood, motivation, and constructive and productive relationships.

Why Sleep Matters for Everyday Performance

Sleep is the time when the brain and body recover, process information, and get prepared to welcome the next day. Quality sleep improves:

o Focus & Decision-Making – Being well-rested means we think more clearly, solve problems faster, and make fewer mistakes.

o Mood & Stress Management – A good night’s sleep helps regulate emotions, reducing stress and irritability while improving teamwork and communication.

o Energy & Motivation – Sleep fuels the body and mind, helping us to firstly have the motivation to do things and then to stay engaged and productive throughout the day.

o Health & Resilience – Sleep deprivation means the immune system doesn’t get time to rest and that leads to catching the seasonal bug or flu when it is doing the rounds. 

For adults, the way you feel while you're awake depends in part on quality of sleep the previous night. The same is for children. Irritable, cranky children are not fun for anyone, including the child. During sleep the body is working to support healthy brain function and maintain physical health. On-going sleep deficiency can raise the risk for some chronic health problems, but it can also affect how well we think, react, work, learn, and interact with others. Therefore, it is realistic to deduce that poor sleep is going to lead to difficulty making decisions, solving problems and controlling emotions, as well as an increase in mistakes that result in having to do re-work, lowering productivity.

Sleep hygiene is one of the essential pillars to good health and personal performance whether you want to excel at sport, at your job or in some other way.  Sleep, mas mentioned is critical to effective brain function.  During sleep the brain as for the body, is getting critical rest from stimulation, enabling preparation for the next day by creating neural pathways to support, maintain and improve brain function. 

On a physical level, sleep is responsible for repair of body cells as well as effective functioning of the immune system. It is the immune system that defends the body against foreign and harmful microbes, including seasonal flus and bugs and relies on sleep as one of the essential pillars to stay strong. On-going sleep deficiency may lead to the inability to fight off common colds and infections catching the bug every time it goes round the workplace, public transport or when the children bring it home from school.  

Tips to Getting a Good Night's Sleep

• Create a routine around sleep to prepare yourself that naturally slows  mind and body.

• Be in bed ideally around 10pm and no later than 11pm which is when the "second wind" kicks in. In Ayurvedic medicine this is known as Pitta time.

• Keep the bedroom cool and dark.

• Avoid any Wi-Fi driven device at least 1.5 hours before going to bed and keep all Wi-Fi driven devices out of the bedroom. Blue light stimulates the brain creating active, circulating thoughts.

• If you need your mobile in the bedroom as an alarm, turn it to airplane mode. Switch off Bluetooth connection and keep it away from your head.

• Switch off the Wi-Fi router at night.

• Create a relaxing routine before getting into bed that helps you wind down. You could try, a warm bath or shower with essential oils such as lavender and chamomile, or massage oils into your feet before getting into bed (Always dilute essential oils in a carrier oil - fractionated coconut, olive, sweet almond etc.) Read, meditate or listen to relaxing music.

• Avoid sleep disruptors before bed – caffeine, heavy meals, alcohol and smoking.

• Get at least 30 minutes of outdoor exercise every day to help regulate your circadian rhythm

• Be active during the day so that you are physically tired when going to bed.

• Finish eating your last meal two hours before going to bed.

• Difficulty staying asleep, try meditating instead of lying there getting more frustrated at not being able to sleep. If this doesn’t work take a walk around the house for 10 minutes and then go back to bed.

• Inhaling lavender mist can be beneficial to calming your nervous system and enabling sleep.

• Avoid going to bed when you are angry. Release this anger through understanding and forgiveness before getting into bed, releasing any circulating thoughts.

Not all these points will be relevant to everyone, if struggling to sleep try different tips to see if they help in you feeling relaxed and consequently dropping asleep.

"Sleep is that golden chain that ties health and our bodies together." Thomas Dekker 

In recent years, GLP-1 receptor agonists (GLP-1 RAs) like Ozempic, Wegovy, and Mounjaro have been hailed as groundbreaking drugs in the fight against obesity. Originally developed and approved for the treatment of type 2 diabetes, these medications are now being marketed—and increasingly prescribed—for weight loss, with some even calling them a "miracle cure." But are they really the solution they’re touted to be?

Let’s take a closer look at what’s really going on beneath the surface.

What Are GLP-1 RAs and How Do They Work?

GLP-1 receptor agonists mimic a natural hormone in the body known as glucagon-like peptide-1 (GLP-1), which helps regulate blood sugar levels and appetite. These drugs are typically administered via subcutaneous injection, although oral tablets are now available.

While they were initially intended for blood sugar control in diabetics, pharmaceutical companies are now pushing them hard as a weight loss solution, framing them under the banner of “Obesity Management.” This rebranding seems to suggest that obesity is a chronic disease—like diabetes—that requires medical intervention, rather than a condition that can often be improved through diet and lifestyle changes.

Economic Incentives and Big Promises

According to a report from former UK Prime Minister Tony Blair’s think tank, sending GLP-1 weight loss injections to 15 million people could boost the UK economy by £52 billion by 2050. The argument is that obesity costs the NHS and wider society around £98 billion annually due to increased healthcare costs, reduced productivity, and higher welfare payments.

However, economic modelling has proven to be highly unreliable in the past. Predictive models often fail to account for real-world complexity, long-term side effects, or changes in behaviour.

Should we trust these optimistic forecasts?

Side Effects: What You Might Not Hear in the Sales Pitch

While many patients experience weight loss, the side effects are real and often downplayed. Common issues include:

• Nausea

• Vomiting

• Diarrhoea

• Constipation

• Dehydration (from vomiting/diarrhoea) → Potential kidney damage

Serious side effects (as listed by the UK’s Medicines and Healthcare Products Regulatory Agency, MHRA):

• Pancreatitis: Inflammation of the pancreas, presenting as severe abdominal pain

• Gallbladder Disease: Including gallstones

• Anaphylaxis: Life-threatening allergic reactions

• Delayed Gastric Emptying: Increases the risk of aspiration during surgery

Additional Concerns:

• Hypoglycaemia in non-diabetics or when combined with other medications

• Counterfeit or unregulated products from black-market sources

• Muscle loss: Between 15–40% of total weight lost may be lean muscle, not fat

This muscle loss can lead to:

• Metabolic and immune dysfunction

• Bone health issues and frailty

• Nutrient deficiencies

• Mental health issues including depression and anxiety

Animal studies and early human data have also raised red flags about thyroid cancer, particularly with long-term use.

The Weight Rebound Effect

What many patients aren’t told is that weight regain is common after stopping these medications. According to Obesity Review, most people regain a significant portion of lost weight within a year of discontinuation. This creates a dependency loop—patients may feel compelled to go back on the drug or find another pharmaceutical solution. That’s where the real business model becomes clear. With lifelong use now being considered for some patients, GLP-1 RAs are shaping up to be an extremely lucrative revenue stream for pharmaceutical companies. Some analysts estimate the global market for these drugs could hit $100 billion by 2030.

So What Should We Be Asking?

Before jumping on the bandwagon, we need to critically examine this weight loss trend. Here are some important questions:

• What are the long-term effects of GLP-1 RAs?

• What percentage of weight lost is actually fat, not muscle or water?

• Are we addressing the root causes of obesity or just treating symptoms?

• Why are lifestyle interventions still not prioritized?

• What happens to patients once they stop taking the drug?

• Who truly benefits—patients, or Big Pharma?

Natural Alternatives: A Sustainable, Side-Effect-Free Approach

There is no magic pill for health. True, lasting change comes from a holistic, natural approach. Here are some proven strategies that offer sustainable weight loss and overall well-being:

Nutrition:

o Low-carb, high-protein, and healthy fat diet

o Polyphenols: Found in plant foods, offering antioxidant and anti-inflammatory benefits

o Bitter foods: Dandelion, rocket, endive, bitter melon—all support digestion and reduce sugar cravings

o Omega-3 fatty acids: For heart, brain, and joint health

Movement:

o Moderate aerobic activity: Walking, cycling, swimming, or dancing 30+ mins/day

o Resistance training: 3–4 times per week to preserve muscle mass

Lifestyle:

o Stress management: Mindfulness, yoga, time in nature

o Quality sleep: Critical for hormone balance, metabolism, and recovery

Conclusion: Proceed With Caution

GLP-1 RAs are powerful drugs with real benefits for some people—but they are not a cure-all and the longer they are taken the more likely to experience serious side effects. Widespread promotion as a “miracle” solution for weight loss oversimplifies a complex issue and risks distracting us from addressing the true roots of obesity: poor nutrition, inactivity, chronic stress, inadequate sleep and emotional trauma.

Before accepting the prescription, ask the deeper questions—and consider the long-term consequences of short-term fixes. Be sure to receive full advice including side effects from your doctor.

References:

Alliance for Natural Health: GLP-1 Weight Loss Jabs — What We’re Not Being Told

Independent UK – Weight Loss Jabs Could Save Billions

MHRA Drug safety update 

Just took a 15-minute break to go into my garden and grab some morning sunshine in the far corner where the tulips are beginning to form buds and the bees are visiting the flowering heather. Winter seems to have been very long and very grey this year and to finally see the sun can only be time to join the birds in joyful song and the bees intensely buzzing from flower to flower. Is it sunny all the way from here? Unlikely, but at least warmer and brighter.

During the seasonal transition it is natural to feel more energetic and want to clean things out, cupboards, garages, wardrobes and attics. This is the time also to have a good internal spring clean to remove the stagnation and sluggishness of winter and do that detox you have been promising yourself for months. 

Psychologically the winter is a gloomy time, especially in Northern countries when daylight hours are much less, the sun is low in the sky, everything appears to be sleeping and consequently energy stagnates, things get left undone, projects unfinished and progress naturally slowed. With the energy of spring we feel ready to complete all the unfinished projects, make those decisions that we have been putting off, and generally get on with things with renewed and almost excited vigour.

There are several thoughts about where the term “Spring Cleaning” came from.  It appears to date back many centuries and could have been influenced by several traditions. The Jewish tradition during Passover (March and April) requires the removal of all leavened products from the house including utensils used for making these products. It is thought that this time coincided with a thorough clean of the house.

The Iranians took part in Khaneh Tabani, which translates as “Shaking of the House”, in preparation for New Year during the spring Equinox on the 21st March. This term “Shaking of the House” is rather visual and for me has a strong association with getting ready for what is coming in spring and summer. The Chinese also “shake the house” in preparation for their New Year in January or February depending on how the Chinese calendar falls.

In Western countries before the advent of the wonderful vacuum cleaner, spring was the time to remove soot from the house that was a result of coal fired furnaces and fires. Springtime was considered warm enough to open the doors and windows to air out the house, letting the wind blow all the soot and dust away.

Whatever the history to spring cleaning it is a time of renewal, of letting go of what is not needed.  It has both psychological and physical effects on the mind, body and spirit. The physical effects are found in deeper cleaning of dirt and dust that has accumulated over the winter months in areas that are not so visible due to lack of sun and day light. 

During spring we feel more inclined towards fresh, raw, lighter foods; salads and vegetables. Drinking herbal teas “feels” the right thing to do to help remove unwanted clogging in the intestines and bowel, refreshing and energizing the system, as well as increasing and improving blood circulation, supporting your main organs by assisting them in breaking down and eliminating accumulated toxins through the body’s elimination channels – the skin, liver, kidneys, lungs and bowel. Spring-cleaning the body, not only removes accumulated “dust”, helping our systems function more effectively but also decreases the potential for spring allergies, such as hay fever. Herbs that help with detoxifying and removing the sluggishness of winter are abundant in our hedgerows from early spring onwards and as the hedgerows show slight signs of bursting into leaf, so we see nettles, goose grass and dandelion offering their wares openly. 

Herbs that help with detoxification include:

Cleavers or Goose grass (Galium aparine) is a straggling plant that sticks to everything. When looking at the plant’s physiognomy, it looks like the body’s lymphatic system of small channels connecting lymph nodes all over to encourage clearance of toxins and effective lymph drainage. The name refers to its ability to cling/cleave to clothing or animals that brush past it. Full of polyphenolic acids, flavonoids and tannins. These constituents make a wonderful diuretic for general detoxification of the liver and whole body as well as decreasing swollen lymph glands.  Pick the plant’s creeping stems, simmer in water for 10-15 minutes and drink 2-3 cups daily as a tea.  (Avoid if pregnant)

Culpeper, an English botanist, herbalist, physician and astrologer (1616-1664) in his Materica Medica described Cleavers as, “A good remedy in the spring, eaten (being first chopped small and boiled well in water gruel, to cleanse the blood and strengthen the liver, thereby to keep the body in health and fitting it for that change of season that is coming.”

Found in abundance as this time is also Nettle (Urtica doica) – The Romans used Urtica as a method of beating the body to bring blood to the surface in order to keep warm. Known as “urtification”. Nettle leaves are rich in flavonoids, amines, including histamine, acetylcholine and serotonin as well as minerals.  Nettle is also a cleansing and detoxifying herb with diuretic action, aiding the elimination of waste from the body. It is an antiallergenic and can be used for treating hay fever, a condition often associated with spring. Pick nettle tops and leaves, simmer in water for 5-7 minutes and drink 2-3 cups daily either hot or cold. A wonderful diuretic, high in potassium, helping effectively release excessive water and edema without depleting the body’s potassium levels. The high mineral content supports energy as well as healthy functioning of the kidneys. Nettle soup eaten daily is a very tasty, iron rich, highly nutritious soup. (Avoid if pregnant)

Culpeper wrote about the nettle; “Nettle tops eaten in the spring consume the phlegmatic superfluities in the body of man that the coldness of winter hath left behind.”

Dandelion (Taraxacum officinale) a beautiful herb that supports the liver and gallbladder function, is a detoxifying bitter tonic that increases elimination of toxins through the liver and kidneys. Eating the young leaves in spring helps cleanse the body of wastes from heavy, clogging foods and our more home bound sedentary lifestyle of winter. Vulgarly called “Piss-a-beds”, Culpepper said of dandelions: “It is under the dominion of Jupiter. It is of an opening and cleansing quality and therefore very effectual for the obstructions of the liver, gall and spleen and the diseases that arise from them.”

In combination with using the herbs, try dry skin brushing on a daily basis to stimulate lymph to aid removal of toxins through the skin, the largest organ in the body. Using a natural bristle body brush, before showering brush firmly, moving upwards always in the direction of your heart. Avoid any areas of open, irritated skin, or eczema. Shower immediately afterwards to remove any loosened dead skin. If you are feeling really motivated end with a burst of cold water to further invigorate and stimulate movement of lymphatic fluid and the removal of toxins. Over time you will feel that your immune is stronger and in general you have increased energy and improved wellbeing.

References:

Culpepper’s Complete Herbal, Nicholas Culpeper. (Kissinger Legacy Reprints)

Dispensing with Tradition, Anne McIntyre, Michelle Boudin

Healing with the Herbs of Life, Lesley Tierra, L.Ac., Herbalist, A.H.G

This winter we have all been facing a very tenacious flu that seems to leave most with a lingering cough that goes on for weeks. Sound familiar?

Enhancing the body’s natural defence system (immunity) plays a vital role in maintaining optimum health. We all know that prevention is better than cure. Taking a closer look at lifestyle and how we support our immune system at this time of year has to be a priority for you and your family. Ayurvedic medicine has some simple remedies that do just that.

Kashayam, a herbal tonic, that has been used for centuries, refers to a water-based decoction or water extract of a single or group of herbs and spices that can be used for many ailments including indigestion, sore throats, coughs, the common cold, and to ward off flu. A dark coloured liquid that is often bitter in taste. Used in India, this herbal tonic has been well tried and tested to be effective at supporting and boosting energy and immunity, especially during the wet and wintery season. As an added bonus this effective remedy has no harmful side effects and can be safely given to children.

Kashayam can be made with different ingredients. However Ginger Kashayam is especially popular as ginger has several constituents that are particularly important in boosting immunity. According to the AYUSH Ministry (Department of Ayurveda, Yoga and Naturopathy, Unani, Siddha and Homoeopathy (AYUSH), adding ginger to your daily diet can go a long way to keeping infections at bay.

Health Benefits of Ginger (Zingiber officinale)

Ginger is rich in volatile oils including gingerol and camphene, sesquiterpenes including zingiberene, several vitamins (A,B,C) and minerals (iron, calcium, magnesium), making it rich in bioactive constituents full of medicinal properties. Gingerol has powerful anti-inflammatory and antioxidant properties that improve health in many ways. Ginger can be chewed, added to hot lemon and honey, to casseroles, stews and porridge as well as included in a Kashayam.

Health benefits include:

• Strengthening the immune system
• Easing colds and flu
• Relieving several forms of nausea, including travel and morning sickness
• Easing chronic indigestion

How do you prepare a Kashayam?

There are different ways to prepare a Kashayam.

Method 1

The following recipe makes approximately 25 cups of Kashayam. The powder can be stored in an airtight jar for up to six months to be used on a daily basis or as and when needed.

INGREDIENTS - 1 stick turmeric, 1 piece 2” long dry ginger, 1 whole nutmeg, 3 strings fresh curry leaves, 1 cup coriander seeds, 1/2 cup cumin seeds, 1/2 Cup black peppercorns, 1/2 cup fennel seeds, 2 whole cardamom, 8-10 cloves, 2 tbsp cardamom peel, 1 medium bay leaf

Kashayam powder preparation:

1. Crush Turmeric stick, dry ginger, nutmeg separately with a pestle and mortar or coffee grinder. Keep it aside

2.  Dry roast curry leaves. Keep aside

3.  In a skillet, dry roast coriander seeds, black pepper, fennel seeds, cumin seeds, whole cardamom, cardamom peel, cloves, bay leaves along with crushed turmeric, ginger and nutmeg

4.  After 5 minutes add dry roasted curry leaves and continue to roast for another 5 minutes. Cool down completely

5.  When cool, transfer to mixer jar or blender and make a fine powder

6.   Kashayam powder is now ready and can be stored in a jar for up to 6 months for use on a daily basis.

Kashayam drink preparation: 1 glass water,3 small pieces jaggery (natural unrefined sugar cane) or honey, 1/4 tsp turmeric powder, 1/4 tsp Kashayam powder 1/4 tsp ginger paste, 1/2 cup milk or non dairy alternative

(Serving 2 cups)

1.    Bring 1 glass of water to the boil and when it starts boiling add jaggery, turmeric powder, Kashayam powder, fresh ginger and boil on a medium heat

2.    Boil until water is reduced to half the original volume

3.    Now, add milk and bring it to the boil. If using honey stir in at the end.

If you do not like milk, Kashayam can be prepared either with a non-dairy alternative or without adding milk.

Method 2

Ginger Kashayam (this preparation is sufficient for twice daily)

INGREDIENTS 2 ginger pieces, 2 tbsp of coriander seeds, 3 tbsp of crushed palm jaggery or yellow jaggery (natural cane sugar) or honey, ½ tbsp of black pepper - you can reduce the quantity if you find this too spicy 

1.   Crush all the ingredients in a pestle and mortar

2.    In a saucepan combine the crushed ingredients and 300ml boiling water

3.    Boil till the quantity is reduced to nearly half

4.    Add a pinch of salt if desired

5.    Serve hot. Add honey at the end if using instead of jaggery

Drink half a glass of Kashayam on an empty stomach, repeat 3-4 times a day until symptoms have been alleviated and you begin to return to full health, or take as part of your daily routine to ward off seasonal colds and flu.

Tips for supporting good health during winter months:

• Get a good night’s sleep to wake refreshed. Aim to be in bed no later than 11pm to avoid going into Pitta time. After 11pm we get a second wind, making it difficult to get to sleep and potentially stay asleep.
• Eat warming and nourishing foods – hearty soups, casseroles and stews.
• Drink plenty of water and herbal teas to keep yourself hydrated.
• Avoid ice-cold drinks and raw vegetables straight from the fridge.
• Get outside for at least 30 minutes per day to move and take in winter sun.
• Avoid doing a detox or cleanse during winter, this will likely further weaken your defences. Cleanses are better left to the spring when it is a natural time to shake off any winter sluggishness and additional weight.
• Dress up warm to avoid getting unnecessarily cold. Hats are important when cold outside to keep heat in the body.
• Take down time to relax and rest.

Taking care of yourself especially during the winter months when we are more vulnerable to infections, colds and flu by listening to your body and slowing down will reap the reward of keeping you and your family well during winter.

Sources: Www. https://www.ayush.gov.in/docs/123.pdf

https://www.healthline.com/nutrition/ayurvedic-herbs

https://www.flavourstreat.com/kashayam-ayurvedic-beverage-mix/#genesis-nav-primary

(http://www.sciencedirect.com/science/article/pii/S2352618115000438) Authors: Pritam Sarkar,  Lohith Kumar DH, Chanda Dhumal, Shubham Subrot Panigrahi, Ruplal Choudhary, Traditional and ayurvedic foods of Indian origin, Journal of Ethnic Foods, Volume 2, Issue 3, 2015, Pages 97-109, ISSN 2352-6181, https://doi.org/10.1016/j.jef.2015.08.003.

http://www.monsoonspice.com/2013/03/kashaya-or-kashayam-recipe-herbal-or...

Thyme (Thymus vulgaris), the hardy Mediterranean herb that not only looks gorgeous when lining footpaths and flower beds, smells divine, but also has many health benefits in addition to being a wonderful herb for adding flavour to fish, stews, soups, casseroles, to breads, muffins, as well as flavouring olive oil. Beautifully versatile!

As with most of the Mediterranean herbs it is aromatic containing essential oils thymol and carvacrol, triterpenes and polysaccharides not only to address respiratory issues, but also digestive issues. As one of many bitter tonics, thyme is carminative, anthelmintic and antiseptic supporting and aiding effective digestion.

The volatile oils in thyme provide antibacterial and antifungal effects that support the body’s fight against infections, especially in the respiratory, digestive and genitourinary systems.

Thyme, a low-lying, rugged shrub that was revered in ancient times for its culinary, aromatic and medicinal properties, was in ancient Greece used as incense and burned at sacred ceremonies as a symbol of courage, power and strength. The association with bravery continued through medieval times. The word 'Thyme' in fact came from the Greek word thymon meaning 'courage.' During crusades it was given to the knights by the women as a small sprig or tied into a scarf that was placed over an embroidered bee to give them strength before going into battle. The Greeks also used thyme essential oil for massage, no doubt when they returned from their crusades! To them it denoted graceful elegance.

The Egyptians found thyme to be an effective embalming fluid which they used to preserve deceased pharaohs. The use of thyme, not only for culinary purposes, but medicinal purposes also, has continued to the present day, valued for its antibacterial and cleansing properties both on the skin, internally and as a mouthwash.

Thyme has warming actions, is spicy and supports the lungs, liver and stomach, with the ability to warm and clear phlegm as well as to stop coughing. The warming action also increases perspiration, therefore reducing fevers. This herb is particularly important during the change of seasons, especially autumn into winter and winter to spring due to the antiseptic properties that have affinity for the respiratory tract and killing seasonal bugs. It is antimicrobial and antispasmodic, a decongestant as well as bronchodilator healing both unproductive and productive coughs.

If digestion is sluggish with bloating and flatulence, thyme is an especially good remedy. Also effective in situations when absorption of vitamins, minerals and when bile flow is weak. Bile or gall is a yellowish-green fluid that is made by and then released from the liver to be stored in the gallbladder, where it gets its name, to then be used to aid digestion by breaking down fat into fatty acids which are then absorbed by the body.

How can thyme be used?

Thyme can be taken internally by adding to cooking or as a tea to settle digestion and ease coughing, alternatively as a tincture to address deeper respiratory problems. It can also be used externally in massage oils for aching muscles and joints or as a liniment on cuts and wounds.

For the first signs of a sore throat, thyme makes an effective gargle, which can be supported by also taking it internally or as an inhalant to steam your head, loosening up any phlegm. It is also useful as an antiseptic mouth wash for infected bleeding gums and a douche for vaginal infections. Should your children come home from school with head lice, it can also be applied in a lotion to eradicate lice.

One of my favourite ways to use thyme is as a steam inhalation when suffering from a cold or flu, sinusitis, laryngitis, catarrh or for asthma. Thyme does not have to be fresh it can be dried (organic is best) and simply re-constituted in boiling water for a few minutes before covering your head with a towel and breathing deeply over the steaming bowl of water for approximately 8-10 minutes. Doing this 2-3 times a day will release blocked sinuses, loosen phlegm in the lungs relieving a tight and congested chest.

What better way to end this blog than with a quote from “A Midsummer Night‘s Dream.” Spoken by Oberon, King of the Faeries of his Queen Titania:

I know a bank where the wild thyme blows,
Where oxlips and the nodding violet grows,
Quite over-canopied with luscious woodbine,
With sweet musk-roses and with eglantine:
There sleeps Titania sometime of the night,
Lull’d in these flowers with dances and delight;
And there the snake throws her enamell’d skin,
Weed wide enough to wrap a fairy in:

And you thought that thyme is simply a “common” herb that is used liberally in the kitchen?

NOTE:  Avoid taking medicinally during pregnancy unless consulting a specialist.

Use with caution if suffering from gastritis, enterocolitis and if suffering congestive heart failure.

References:

The Encylopaedia of Healing Foods, Dr Michael Murray and Dr Joseph Pizzorno

Dispensing with Tradition, Anne McIntrye, Michelle Boudin

Listening to a recent webinar with Dr Dugald Seely, N.D, M.Sc an integrative medicine doctor sparked my interest and broadened my understanding of the importance of exercising, but varying the type of exercise to build all round fitness.  Dr Seely, has been actively pursuing the growth and development of integrative medicine and pioneered an innovative model of cancer care and research through the creation of the Ottawa Integrative Cancer Centre, operating since in 2011. He reminded me of the importance of exercise in overall fitness and as part of treating cancer patients. Here, I focus on movement and exercise and the importance of a varied regime to build all round fitness and support wellbeing.

What is meant by all round fitness? Let’s take an example, a football player who plays league football, I think we would all agree that he or she is fit as having to be able to run up and down the pitch for 90 minutes using skill to move the ball in the direction you want it to go requires stamina. I think you would also agree that a ballet dancer is fit, as he or she has to perform on stage, contorting their bodies into incredible positions! Are the two the same level of fitness or are they just different types of fitness?

Fitness by definition according to the Cambridge dictionary means the “Condition of being physically strong and healthy.” Do both the footballer and ballet dancer meet this definition? This really comes down to what they are doing, the level of exertion they are able to apply, and what is meant by healthy. Are they sleeping well, eating a well-balanced diet of wholesome foods that feed both mind and body so that they have adequate energy to perform. Are they hydrated, free from pain and able to lead a normal and full life without the support of medications of one kind or another?

Of course, most of us are not top athletes or performers where the demand on the body is enormous to perform at a level that meets both personal and team expectations. As individuals, movement and exercise is one of the foundation pillars to all round health and wellbeing together with hydration, good sleep, a well-balanced diet and a positive attitude to not only life in general, but also to oneself. All round fitness throughout life will protect flexibility, bone and muscle, resilience and cardio health as well as balance. But as humans we tend to limit ourselves to one or two kinds of exercise or to a single form which we enjoy doing. Don’t get me wrong this is giving good benefit to your health, but the wider variety of exercise that we practice on a regular basis, the more balanced and all round our level of fitness. Let’s take a look at the different kinds of exercise and movement that bring benefits.

Aerobic Exercise

Aerobic exercise generally speeds up the heart and breathing rate which is important for many body functions, especially the heart and lungs. Aerobic exercise helps to relax blood vessel walls and lower blood pressure, over time reducing the risk of heart disease or a stroke. Aerobic exercises increase endurance by increasing blood to the muscles, helping them work more efficiently and in turn helping to burn body fat which aids weight loss when combined with dietary changes. The two together help lower or manage levels of LDL cholesterol, reducing the risk of type 2 diabetes. Exercise is commonly understood to boost mood and aid with management of depression by altering mood and reducing stress, tension and fatigue.

Moderate intensity aerobic exercise should increase your heart and breathing rate, such that you can talk but not sing. Common examples are brisk walking, incline walking on a treadmill, jogging, cycling and swimming. Vigorous exercise makes talking hard. Aim for 150 minutes per week of moderate-intensity activity, such as swimming, dancing, jogging, cycling, brisk walking and any kind of aerobics class such as Zumba, cyling and HIIT.

Strength Training

As part of the aging process we lose muscle mass and strength training can help build this back or stop the loss in the first place. Regular strength training helps with many day -to-day tasks such as gardening, carrying the groceries (a good reason to go to the supermarket rather than order online for home delivery), lifting young children and other objects around the house. Strength training also helps with the things we do without thinking, getting up from a chair, going upstairs and taking out the rubbish on collection day.

One of the main benefits of strength training is that it stimulates bone growth, aids in weight control, builds core muscles to support the lower back and joints as well as improving posture and balance.

To do strength training it is not necessary to go to a gym to lift weights, you can simply use your own body weight to do exercises such as squats, lunges and push ups or work with a resistance band to strengthen legs and arms. Leg circling while lying on the floor will help develop the stability of the lumbar spine and pelvis  while improving motion of the hip joint and strengthening the anterior leg muscles. If unsteady on your feet, you can still do strength training sitting down using a kitchen ingredient to lift, adding weight or a resistance band.

Stretching Exercise

Maintaining flexibility improves how the body ages. Naturally as we age we lose flexibility in the muscles and tendons as muscles shorten losing functionality, increasing the risk of muscle cramps and pain. Over time this leads to a tendency to be unstable, increasing the risk of falling, hampering easy tasks such as bending down to weed or to pick something up, tie shoe laces or put socks on.

Taking time to stretch muscles on a routine basis helps in slowing the muscle shortening down and keeping them more flexible, reducing the risk of injury while helping to maintain range of movement and reduce any pain. Yoga is an ideal practice to keep muscles subtle and flexible. Aim to stretch at least 3-4 times per week being slow and deliberate in reaching and holding the stretch for 30-60 seconds each time. A session does not need to be long, 15-20 minutes is good practice. Start by warming the muscles first with simple dynamic movement such as marching on the spot, circling your arms and gently rotating your hips clockwise and then anticlockwise for 3 turns each way. This can also be done with the whole body. Follow with slower, static stretches, holding for 30-40 seconds before returning to the start position. Stretching different parts of the body including hamstrings, torso and spine psoas and chest and abdominal stretch as well as upper torso and shoulder stretch. “Greeting the Sun,” a yoga routine with 12 poses is a beautiful series of movements that stretch all parts of the body and when co-ordinated with breathing helps hold the stretch while filling muscles with oxygen, regulating the nervous system, helping remove surplus fat and build keep the body fit. Doing this outside in the early morning sun makes it even more appealing waking the body and mind to greet a new day.

Balance Exercise

Improving balance is especially important as we get older making you feel steadier and helping prevent falls. The systems that help maintain balance include vision, the inner ear, feet, leg and joint muscles.  

Balance exercises can be fit into your day at different moments when you are waiting for something, for example the kettle to boil, the bus or train to come or on waking early. Typical balance exercises include standing on one foot, walking heel to toe with eyes open or closed and various Tai Chi or Yoga exercises. The more you practice the more stable you become.

Including all types of exercise into your weekly routine will help in keeping muscles and tendons healthy as you age, maintaining resilience, energy levels and joint flexibility, resulting in the quality of life that you wish for into your senior years and old age. The Canadian Society for Exercise Physiology recommends “2.5 hours a week of moderate to vigorous intensity aerobic activity and muscle strengthening exercises twice per week.”

Remember the phrase “If you don’t use it, you lose it.”  There is no better time than now to start enjoying exercise and gaining the many benefits from some dedicated time for yourself as well as by slotting this into your regular routines of taking children to school, shopping, travelling to work, during lunch and coffee breaks and during days off.

Reference:

https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise

The Pilates Back Book, Tia Stanmore

Yoga 28 day Exercise Plan, Richard Hittleman

Not sure if it something to do with moving into my more mature years, some people might say “old age” or whether it is all the work I have been doing on myself regarding letting go. What do I mean by letting go? The opposite of letting go, is to hold on, so let’s start with that question first – What things do we hold on to?

Old furniture, nick-nacks, inherited things, cracked or chipped crockery of some kind, which we never use to serve drinks in or food on for guests, why, because they are not good enough. Our favourite saucepan that now has no handle, clothes that don't fit any more and what’s more are unlikely to fit again, however hard we try! But thinking about negative and emotional experiences within relationships, what else do we hang on to? Grudges, emotional hurt caused through a relationship break up, hurtful conversations, employer representatives who treated you in a way that you felt was bad, wrong, rude, or even downright disgraceful and hurtful. We can all pull the skeletons out of the cupboard easily resurrecting the conversation, the person’s actions or lack of actions and what was said or not said, and more importantly what we would say to the person now, if given a second chance!

Where do all these emotions go? I was recently doing kinesiology on one of my clients and I asked them about relationship hurt, whether family, lover, or similar that might have happened to them. The person then explained that their relationship with a certain member of their family was not good and had been this way for several years already. When I explained the importance of letting go through forgiveness their answer was, “I thought I had dealt with that.” Burying deep emotional hurt or trauma is not about dealing with it, that is simply burying it – “Out of sight, out of mind.” In the meantime, the “Body keeps the score” as Bessel van Der Kolk MD would say, which is the title to one of his books.

What does this mean? As a kinesiologist and naturopath, my belief is that every dis-ease has an emotional foundation. It is simply about understanding which one. More often than not it is one of the five cardinal emotions – grief, anger/rage, guilt, sadness or shame and when these lodge into the body they usually show up in the symptoms you are presenting with – lungs are associated with grief, liver anger, heart deep sadness – literally a broken heart.

When an emotion becomes deep-seated it requires more work than if we had addressed it at the time. Certainly, physical and emotional trauma experienced at a young age can seldom be addressed at that time as the young mind does not understand what is right or wrong and only knows that they are being made to feel guilty or shame for not wanting to physically and or emotionally interact at the whim of a family member or close family friend and is the reason that those who have suffered such abuse need support and assistance over much longer periods that help the body finally complete processing in order to let go of anger, rage, guilt and so on.

What can you do to support the body and mind if you find yourself unable to process negative emotions appropriately?

• Develop an attitude of gratitude – be grateful for the small things in your day, for example the postman who delivers your parcel with a smile, a beautiful flower that appeared in your garden or window box, the laughter of a child, fluffy white clouds, the wind rustling through the trees and so on. Take a moment to give thanks for these daily miracles that bring joy.
• Forgive those that hurt you. Understand what they showed you about yourself and what you need to learn and then thank them for that, forgiving them of hurt they caused. Send them love and light and let them go on with their life, as you go on with yours feeling much lighter having released the weight.
• If you find it difficult to forgive the other person, take a blank sheet of paper and write down all the things that you feel from what their behaviour has caused, scrunch up the paper and then burn it ritualistically letting go of all those emotions by giving them back to the Universe.
• Be aware of ruminating conversations about what was said and what you should have said! Stop the conversation in your head by bringing your attention to the present moment. If that requires three deep in and our breaths do them in a way that you are completely focused to those breaths and on each out breath, letting go of the conversation and the associated emotions.
• Listen without commentary to others who are suffering emotionally in some way and who want to share it with you. Avoid getting sucked into the conversation which will inevitably end up with you making suggestions which are dismissed by the other person with a “Yes, but……..” or “That won’t work because……” I’m sure you have experienced such a conversation in your life when all you want to do is help and you end up with the monkey. Instead try just listening, show empathy and if needed ask the person questions that will lead them to finding their own solution.
• Channel negative emotions in a healthy way through exercise which requires you to completely focus on what you are doing and provides the reward of serotonin and dopamine, the feel-good hormones, helping to correctly balance the feelings you have versus the situation, later after reaching a balanced rational approach make a decision and plan to go forward.
• Try using verbal affirmations, such as “I will not longer carry anger/guilt/fear/shame …….because I trust in you/your plan for me.”
• Share with someone, a close friend, family member or colleague, without the expectation of them finding a solution.
• If you are unable to clear those unwanted items out of your house because of emotional attachment, get in a professional person to de-clutter your home. Be present to how expansive and free you feel when it has all been cleared and organised. Remember the saying a “Tidy house is a tidy mind.”

These suggestions do not alleviate the need for professional assistance if the emotion has already manifested on the physical level, but they do help going forward to process emotions more effectively avoiding denial of the hurt, grief, or anger and of burying the same.

References:

The Body Keeps the Score, Bessel van Der Kolk MD

When the Body Says No – The Hidden Cost of Stress, Gabor Mate MD

Therapeutic Energy Kinesiology, Dr Adrian Brito-Babapulle

Recently when listening to a conversation between two people, one of them said, “I am worthy” and this resonated deeply with me. I then started to analyse why this phrase and not a similar phrase, such as “I am enough,” or “I deserve to be loved,” both of which are powerful sentences in their own right. On analysing my response and why this sentence carries so much power, I began to raise several questions to understand more deeply:

1. What does it mean to be worthy?
2. What is it that I am worthy of?
3. How does this affect my life?
4. What would this mean to others?

Let me try to answer these questions in a way that brings value to you as the reader starting with, “What does it mean to be worthy?” Words that define “worthy” include notable, deserve or merit respect, to have worth and value. On a shallower note, it can also mean an important and or famous person. You can be “deemed worthy” of something which to me suggests judgement by someone else who decides you are worthy or not. Therein lies the issue – who can hold the position to judge someone else as being worthy of something or not? Jada Pinkett Smith, an actress and movie star wrote a book that she titled “Worthy.” According to Waterstones, it is “a call for compassion and self-love that we all need to embrace.”

Looking more deeply at the varied words that define “worthy”, I have concluded that you are the only one who decides if you are worthy and indeed it is a call for compassion and self-love which has to start with you before it can be extended outwards to others. In other words, embracing your own self-worth. Many of my clients are extremely good at showing compassion and love of and to others while neglecting themselves. I know this because the body tells me through kinesiology, which when the question is asked, is always confirmed by the client. It is as if you are draining the petrol tank of the car and trying to fill up without going to the petrol station. You are draining your energy and eventually wellness in the subconscious hope that giving out compassion and love will be returned in some way, or because of guilt if you do not behave in a way that you feel is expected by others, or perhaps from fear because you do not want to be judged negatively for not being a “responsible” family member, friend, colleague or neighbour.

You are the only one who can fill your energy tank and that means beginning with the belief that you are worthy of self-love and compassion for who you are, not what you feel you should be according to someone or some external influences, such as advertising, “photo” imagery of the perfect man or woman and so on. Your life path and the experiences you carry with you, both good and bad, the mistakes you have made as well as the successes you have experienced all contribute to making you who you are. And someone, no doubt like the rest of us who will make mistakes further on in life, as this is a part of growing and developing.

Going back to my questioning – What is it that I am worthy of? Respect, unconditional love, acknowledgement from others that I exist, success in whatever way I define this, joy in my life, fun and laughter. I doubt my list will be the same as everyone else’s, but that does not make mine wrong and theirs right, we are all right, because we are all unique and all worthy of experiencing life to the fullest extent, and not only that, but the very best things in life. Do not allow anyone to take away or damage your worth through verbal or psychological manipulation, stand your ground and be in your power of knowing your value and self-worth.

Perhaps the third question is the most difficult, because it requires that I really dig deep to understand myself “warts ‘n all”. Part of being a therapist, especially kinesiologist and reiki practitioner in order to offer value to others, I have to be able to address aspects of myself that perhaps I am not proud of, patterns of behaviour that have become ingrained and do not serve me, but are difficult to let go of, identification through labels such as, “Naturopath, Kinesiologist and General Director. I am not the label, I am my own person who does not need a label to be worthy amongst others. The only thing the label does is create some kind of perception of how educated I am, how much responsibility I have and worst of all, whether for some people I am worth talking to for them to be able to get to their goal, whatever that might be. Harsh words these may be, but never-the-less true in many situations.

What might “I am worthy mean for others?” I truly believe the meaning of worthy as described above as “worth and value,” each one of us is the judge of that for ourselves and it will vary from one to another. Each person has a different life path and a different destination in accordance with why we are here and whether we are delivering our value and worth to humankind, adding our contribution of drops into the ocean for humanity as a whole. At the end of the day, it does not matter which you are doing as you are contributing what you are able to contribute, in the way you are able to contribute it while having a human experience, which let’s face it, is not always a smooth ride.

Do you believe you are worthy to receive success, love, respect, joy etc? This starts with self-worth, loving yourself, being able to assess the value you bring in different situations. Stop looking for validation from the outside, as only you can decide. As Louise Hay, wrote and said “I am willing to release the need to be unworthy. I am worthy of the very best things in life and I now lovingly accept it.”

If this blog has affected you and you want to explore which treatments will provide the greatest impact on your journey to 'filling up your own tank' then please do get in touch.

Chris Evans on his breakfast show this morning was talking about how the air feels different today, Thursday 7th March. After some discussion with his fellow team members summarised the conversation with “Spring is in the air.” I agree, looking around Hawthorn is showing first leaves, the Blackthorn is in full blossom, Daffodils abound trumpeting the announcement of spring and this week at 6am there is already the first signs of light. Waking up in the darkness was beginning to take its toll. 

Spring and the feelings that spring excites stimulates our endorphins, the chemicals the body releases when it feels some kind of pleasure. These are hormones that are triggered when we feel pain or stress. Endorphins are not just about spring. We can stimulate their release in many ways including through exercise - walking, running, swimming, dancing to name a few, and other pleasurable activities such as eating certain types of food, dark chocolate is a classic example, sex, listening to certain kinds of music, acupuncture and massage.

The word “endorphin” comes from the word “endogenous” meaning within the body, and morphine which is an opiate pain reliever. Endorphins are created in the pituitary gland and hypothalamus and are a type of neurotransmitter that attaches to opioid receptors, commonly known as reward centres, signalling to the nervous system to calm everything down and provide feelings of love, excitement, heartfelt joy, putting you in a positive state of mind. 

As a natural pain reliever, they block pain signals and raise wellbeing. When undergoing some kind of acute emotional and or physical trauma the body will naturally produce endorphins to help with intense physical or emotional pain. There are four feel-good hormones – dopamine, serotonin, endorphins and oxytocin. Dopamine released due to the trigger of endorphins is a mood enhancer as well as motivation-boosting neurotransmitter that is linked to the reward circuit in your brain. High endorphin levels will boost dopamine production. Serotonin is a body chemical that controls mood. It works with melatonin to help control the sleep-wake cycle as well as how you feel pain, wellbeing and sexual desire. Oxytocin produced in the brain, is often referred to as the “love hormone” because it is involved in sexual arousal, romantic attraction, recognition, trust, as well as mother-child bonding.

With simple lifestyle and dietary changes, you can stimulate these feel-good hormones, making this approach especially useful to:

• Reduce depression
• Reduce anxiety
• Help regulate and modulate appetite – think about being in love?
• Enhance immune response
• Reduce pain

On the other hand, if your endorphin levels are too low, you might experience:

• Increased low mood or depression
• Increased feelings of anxiety
• Increased body awareness to aches and pains
• Sleep issues
• Craving foods that provide a sugar rush or are “comforting”

What foods can increase endorphin levels?

Keep in mind that a balanced diet, as a general rule will promote a balanced mood. Reaching for comfort foods, especially during times of stress, whether due to feelings of overwork, overwhelm because of financial or family issues often lead to an unpleasant slump or even crash. The taste of starchy, sweet foods might taste good and emotionally feel satisfying in the short term, but later leads to lack of energy, inability to focus and irritability. The reason being that starch and sugar both elevate blood sugar and trigger the same pleasure centres in the brain that addictive drugs would do. Driving a desire for more of the same feelings, but with the same negative physical effects to your body and brain. On the other hand, eating a balanced, healthy diet helps to maintain blood sugar levels, which in turn helps maintain your mood throughout the day despite feelings of pressure and perhaps even moderate amounts of stress.

There are many foods that support feel-good hormones, especially those containing tryptophan. Tryptophan is an essential amino acid that the body cannot produce itself. However, it can be found in whole milk, butter, egg yolks, meat, fish, turkey, various nuts, and bananas. Other useful foods are avocados, beetroot, strawberries and dark chocolate in moderation that contains a minimum of 70% cocoa. Spices added to your cooking can also stimulate the release of endorphins and the comfort feelings craved in sweet and starchy foods..

Activities that support endorphin production include:

• Sunlight exposure especially in the early morning or mid to late afternoon helps with the production of vitamin D, an essential component that indirectly stimulates the production of serotonin
• Playing with pets and interacting with animals that are able to show affection, especially cats and dogs
• Hugging and kissing a loved one will stimulate the release of endorphins, oxytocin and serotonin
• Exercise as this stimulates endorphins and raises the mood
• Meditation has also been shown to decrease production of cortisol, a hormone produced during stressful times, replacing it with endorphins

As nature around us is bursting into leaf, flower and tune, we are naturally driven to be a part of this and shake off winter heaviness and blues, spring-clean everywhere and burst into life.

“Spring will come and so will happiness. Hold on life will get warmer.”

--- Anita Krizzan ---

If you feel that you need more that Spring to boost your endorphins, then Green Key Health can offer you support and advice. Specifically, we can help you recover from a wide range of mental and physical issues. To book a face-to-face or online consultation please click here.

New year is a time of excitement for many as we embrace the new year coming in, letting go of the old year and whatever that encompassed. 2023 was a difficult year for many, but with a new year beginning there is some hope and excitement for what 2024 will hold. Have you any plans, did you set New Year resolutions?

New Year resolutions come with a depth and sense of positivity. We set out with full intention, commitment and excitement to achieve our personal goals, be it to lose weight, go to the gym several times a week, move house or see friends more often. Do you usually fulfil your resolutions, or are you like many full of vim and vigour in the first 1-2 months and then with life’s pressure it all falls apart, leaving you feeling demotivated, annoyed or even angry at yourself and perhaps even despondent as the resolution that you have just given up on has been the same for the last 2 or 3 years?

What is the Origin of New Year Resolutions?

In 2000 B.C., the Babylonians celebrated the New Year during a 12-day festival called Akitu. This was the start of the farming season with the planting of crops, the time to crown their king, and make promises to pay their debts. One common resolution was the returning of borrowed farm equipment to its rightful owner.

Later the ancient Romans adopted the Babylonian New Year together with the tradition of resolutions. Eventually, in 46 B.C. the timing shifted with the Julian calendar, declaring January 1st as the start of a new year.

January was named after the two-faced Roman god, Janus as he looks forward for new beginnings while also looking backward for reflection and resolution. The Romans traditionally offered sacrifices to Janus and made promises of good behaviour in the year ahead.

Medieval knights in the Middle Ages also made New Year resolutions by placing their hands on a peacock to renew their vows to chivalry. The annual “Peacock Vow” would take place at the end of the year, as a resolution to maintain their knightly values.

By the 17th century, New Year’s resolutions were common and continue to the present day with a difference in the type of resolutions that we make. Resolutions in the early 1900s were more religious or spiritual in nature and often restraining in some way. For example, to develop a stronger work ethic, place more restraint on earthly pleasures and so on. Whereas now, resolutions have moved away from denying physical indulgences to actions around self-improvement, such as losing weight, exercising more, quitting smoking, learning a language, and so on.

If wanting to improve your health in 2024 think about setting resolutions around things that excite you. When something is attractive, pleasurable and exciting it is easier to fulfil. Coupled with this set goals that are accomplished over a longer period of time, giving yourself less pressure to achieve them within the first few months. This makes you goal more manageable and hence achievable, therefore less likely to fail. In setting your goals around health and wellbeing think about your whole being and include actions around mental, physical, emotional and spiritual wellbeing. For example:

• Type of exercise and movement you choose. Choose the type of exercise/movement that excites you, not only addressing physical wellness, but emotional also; dance, walking, swimming, Zumba, Pilates, tennis, bowls etc.
• Digestive and overall health – Think about what you eat, when you eat and how you eat. Increase fresh vegetables and fruit in your daily meal regime by choosing those that you really enjoy and look forward to eating. If you are a snacker, switch to snacking on raw vegetables, nuts and seeds rather than biscuits, chocolate and sweets. Sit down to meals away from your computer or TV, rather than eating on the run. Be mindful while you eat and chew food fully, hence supporting the emotional aspect as well as the nutritional aspect of the necessity to eat.
• Increase the variety of foods you eat so that you don't get bored and then start snacking on empty foods.
• Stimulate your immune system on a daily basis by introducing dry skin brushing into your bath/shower regime to help the body detox more effectively, follow this with a hot and cold shower to energise and invigorate and if you are feeling really brave, cold-water swimming.
• Hydrate your body by drinking water or herbal tea in place of caffeine-based drinks. Keep a glass of water on your desk to sip on throughout the day. Add a slice of fresh lemon, orange or cucumber to provide some flavour.
• Let go of perfection by being kind and compassionate with yourself, learning from your mistakes, rather than beating yourself up when things don't go well, thus harbouring a “treasure” chest of undesirable emotions that at some point will either manifest on the physical level or release itself in some kind of explosive manner.
• Express gratitude every day through journaling, verbalising your gratitude and giving positive feedback to yourself and others. Such actions help manage negative emotions positively while also creating a habit to focus on the positives, however difficult life might get.

Why is it that so many of us give up on our resolutions very early on? Here are some tips to help you be successful in fulfilling your resolutions.

5 Tips to Make New Year Resolutions Successful

1. Word your resolution positively as opposed to negatively. For example, instead of “I want to stop eating sugary foods” to “I want to eat fresh, non-processed foods in at least one meal a day.” To support the achievement of this, you might share photos of what you are eating on your Facebook or Instagram page. If you slip off your desired goal, acknowledge it and go back to your plan without feeling angry or guilty at yourself. By allowing yourself some sweet foods, but introducing fresh foods daily, you are more likely to remain positive, feel good about yourself while taking steps toward achieving your goal. 
2. Keep it simple. Avoid being over ambitious, as you are setting yourself up to fail. Stick to one or two goals and do something every day however small, that brings you closer to achieving those goals. 
3. Make sure your goals are SMART – specific, measurable, achievable, realistic  and time-bound. Stating I want to do something interesting this year, is too vague. Decide beforehand what areas of interest you have and include these into your goal. For example, “To create “ME” time once a week, by either enrolling in dance classes or a class where I can learn to paint, attending at least 90% of the scheduled classes.” 
4. Share your goals with others. By sharing with others you are enrolling the interest of those close to you and by doing this, someone to share your wins with, which will encourage you to keep going. Keep track of your progress in a notebook, journal or specific app, detailing how you feel and however small, what you have achieved. You might want to enrol a friend to join you in your quest to get more exercise, lose weight, take “me” time etc. This way you can support and encourage each other.
5. If you slip up, don’t beat yourself up. Do reflect on your plan if slip-ups become a regular occurrence. Perhaps it is too ambitious? If you planned to walk 5 kilometres a day, 5 days a week, scale it back to 3 days or 3 kilometres and put the days you plan walk into your daily schedule so that you get into a routine. Create a routine around when you walk, for example walking first thing in the morning or getting off the bus one or two stops early and walking the rest of the way to the office, class, shop etc. Once in a routine it is something you will naturally begin to look forward to, making it a habit, something that you always do, and what’s more enjoy doing.

As with Janus, the two-face god, look forward while reflecting and looking backward at what you have achieved. If your goals turn out to be too ambitious, resolve the situation by scaling back rather than giving up. Give yourself permission to celebrate small wins along the way rather than focusing on what you expected or wanted to achieve at a particular point. Remember you are human and that is what makes each one of us unique.

Happy New Year Everyone. Best wishes, success in fulfilling your dreams and creating  abundance in your life.

References: https://www.almanac.com/history-of-new-years-resolutions

How would you answer if I asked your question “What do you think are the top 5 herbs used in a home kitchen?” Many herbs would immediately spring to mind – oregano, parsley, ginger, rosemary, turmeric, thyme, basil, marjoram, cardamon, garlic and chilli. Perhaps not chilli, but as soon as you start to think about spices associated with a good curry, chilli would probably be the first spice you would think of.

Spices are also classified as herbs as both herbs and spices come from plants. Herbs tend to be from the fresh part of the plant – leaf and flower, while spices tend to be the root, bark, berries and seeds.

Herbs whether used dried or fresh, are a fabulous addition to home cooked dishes added during the cooking process as well chopped or roughly torn and then sprinkled on at the end to give that final touch that gets the taste buds stimulated through the mouth-watering appearance of the final dish. Common fresh herb garnishes include  mint, fresh coriander, parsley and dill and for desserts nuts and seeds of various kinds as well as things like blanched orange and lemon rind, lavender and rose petals.

Here are some of my favourite herbs that are always available in my kitchen cupboard ready to be used liberally depending on what I am cooking that day. All these herbs and spices lend themselves well to any diet, whether paleo, keto, vegan or just what happens to be in the fridge type diet.

Thyme (Thymus vulgaris)

Thyme belongs to the Lamiaceae family. A commonly used, versatile herb that is added to many meals and dishes, such as stews, casseroles and breads.  It can also be left to infuse in vinegars and oils that are then used to make dressings as well as flavour foods.  Most herbs within the Lamiaceae family are rich in aromatic essential oils. It is often the essential oil that is the active constituent of the herb, in the case of thyme, thymol and carvacrol which are both antiseptic as well as antibacterial helping to relieve colds and flu by releasing them from the lungs, sinuses and airways. Thyme is also an antispasmodic, relaxing and opening up the airways while also calming the digestive tract.

Try head steaming with dried or fresh thyme in the boiled water, you will find when inhaled that the aromatic steam relieves pressure in the head and helps to expectorate any phlegm sitting in the lungs while addressing any bacteria present.

Ginger (Zingeber officinalis)

Ginger, a member of the Zingiberaceae family, is warming and pungent. The main constituents shogaols, formed as the plant dries, are more intense and acrid, which is why you need less when using dried ginger root or powder. The other constituent  are gingerols and are mostly responsible for the herbs hot taste and stimulating actions, stimulating circulation, including peripheral arterial circulation, making it a primary choice for improving all forms of circulatory inefficiencies, while also easing congestion throughout the body. This is an ideal herb if you generally feel the cold.

Ginger is also well known for the treatment of nausea and motion as well as morning sickness, decreasing the severity of both nausea and vomiting when taken regularly as a tea. A slice of fresh ginger can be added to other teas to increase the flavour or simply used on its own to provide these benefits. Adding it into your cooking to flavour savoury dishes, such as meat and vegetable curries, casseroles, porridge and various cakes will also help the body deal with nausea

As a warming herb it can relieve painful musculoskeletal conditions, encourages and increases perspiration.  It is helpful during a fever to improve peripheral circulation and if airways are blocked, ginger can increase blood supply to the mucosa and loosen any mucus congestion.

As if that wasn’t enough, ginger is also a digestive and carminative herb that is able to activate digestive enzymes to increase and aid complete digestion. When taken as a tea is can relieve feelings of over-eating, indigestion, gas and bloating.

Cinnamon bark (Cinnamomum spp.)

Cinnamon, a member of the Lauraceae family is similar to ginger in that it has warming qualities, as well as having a drying effect and can be used in almost the same way as ginger for digestive problems and for the treatment of colds and flu. The flavour is sweet as opposed to acrid and that tells a lot about the action of this spice in reducing blood sugar levels and aiding weight loss by dampening sugar cravings.

There is evidence that cinnamon reduces resistance to insulin, decreases inflammatory markers, and lowers glucose, lipids, and blood pressure in people with ‘metabolic syndrome’ (‘insulin resistance’ or pre-diabetic state) (1).

Cinnamon’s medicinal value is largely due to the volatile oils cinnamaldehyde and eugenol which have antiviral, antiseptic, antispasmodic and carminative actions making it effective for any condition where cold is indicated. For example, respiratory infections, joint pain and most digestive problems caused by too much cold or digestive problems associated with fatigue and generally feeling run down, as well as for anyone who is convalescing.

Sprinkle liberally on cereal, add to porridge, overnight oats, stewed fruit, bottled fruit, fruit pies, chutneys and curries. Simply make cinnamon tea with the bark by infusing and then gently heating before drinking.

Rosemary (Rosmarinus officinalis)

Rosemary (Rosmarinus officinalis), also part of the Lamiaceae family is a hardy Mediterranean shrub that not only looks gorgeous, smells divine but has many health benefits in addition to it being a wonderful herb for flavouring lamb, adding to stews and casseroles, to breads, muffins, as well as for flavouring desserts.  Both aromatic and bitter it can be used to stimulate the appetite, digestion and absorption as well as for calming irritation and inflammation. Beautifully versatile!

Active constituents include volatile oils borneol, camphene, camphor and cineole which are analgesic and stimulating. Rosemary, is commonly thought of for improving memory as it increases blood flow to the head and brain heightening, concentration and memory. It raises the spirits, eases headaches and migraine. Also, restorative it can aid recovery from long-term stress and chronic illness.

Used in an infuser, it can uplift the spirits, aid concentration and increase memory.  It is perfect for long revision days and nights and a much better alternative to caffeine!  Studies have shown that used daily, memory and cognitive function in the elderly improved significantly. (2)

Rosemary stimulates the appetite and improves absorption, as well as aiding digestion of fats and helping both hepatic and cellular detoxification. Tannins present in rosemary protect the gut lining from irritation and inflammation. 

Used externally as an infused oil it is excellent for respiratory problems and catarrhal congestion. It can be used on aching muscles to soothe muscle and joint pain, sciatica, neuralgia, and arthritis.  Rubbed into the scalp it can cure head lice as well as stimulate hair growth.  The oil can be applied to the temples to relieve tension headaches, stress and drowsiness.

You can now see why rosemary is the preferred herb for flavouring lamb as it breaks down fat, increases absorption of vitamins and minerals as well as aiding digestion.

Parsley (Petroselinum crispum)

This aromatic, bitter and cooling herb is commonly found in the kitchen for adding into sauces, chopping up and sprinkling on top of cooked vegetables, fish and meat dishes.  A member of the Apiaceae family, its medicinal uses are indicated primarily within the urinary tract and the kidneys. Containing volatile oils, myristicin and apiole, as well as flavonoids that have anti-inflammatory and antioxidant actions.

Parsley is also a digestive herb, the myristicin and apiole have diuretic properties as being able to calm an over-active digestive system where there is pain and muscle cramping, acting as an anti-spasmodic to relieve flatulence, colic and digestive spasms.

An effective diuretic, encouraging the elimination of excessive water and toxic heat from the body. The stimulating properties of apiole in parsley is helpful in conditions such as kidney stones and jaundice, where the flow of blood and bile is in some way inhibited, influencing the build-up of inflammation within the urinary tract. (Note, for kidney issues always consult a doctor).

Parsley is a nourishing herb containing a rich source of vitamins A, C and E and also contains high levels of iron aiding in the treatment of anaemia. The whole of parsley can be eaten, with the exception of the root and is a very tasty addition when chopped and added to salads, soups, stews, on steamed vegetables, in sauces as well as added to butter for use on crackers and toast. Or if you prefer simply wash and eat as it is!

Note: Always consult a medical herbalist if you are pregnant before supplementing with herbs or eating excess amounts of a fresh herb.

References

(1) Medagama, A.B. (2015). The glycaemic outcomes of Cinnamon, a review of the experimental evidence and clinical trials. Nutrition Journal, [online] 14(1). doi:10.1186/s12937-015-0098-9. 

(2) Pengelly A, Snow J, Mills SY, et al. (2012) Short-term study on the effects of rosemary on cognitive function in an elderly population. J Med Food. 15(1): 10-17

Dispensing with Tradition, Anne McIntyre, Michelle Boudin

Encyclopedia of Herbal Medicine, Andrew Chevalier

https://www.herbalreality.com

The efficiency and the effectiveness of our system of digestion in the gut is dependent on the gut microbiome. This term “gut microbiome” refers to the microorganisms that live within the digestive tract. In fact, this is not the only place that has a microbiome in the body as we also have microbiota in the oral and vaginal mucosa, the respiratory tract, urinary tract, uterus as well as in our skin. Due to the gut-brain access, the link between the health of the gut and therefore the health of the brain, there is potential for microbiota in the brain as well. The microbiome is a diverse collection of not only bacteria, but also fungi, viruses, protozoa and archaea that coexist and live in our body with the gastrointestinal tract being the key driver that affects health overall.

It is impossible to know exactly the number of organisms living in a healthy, as well as unhealthy microbiota of a person, but it is estimated to be approximately 39 trillion cells with the human body having approximately 30 trillion cells. The relationship between human and microbial cells coexisting is approximately 1:1 ratio of microbial cells to human body cells. These cells coexist in a symbiotic relationship with the microorganisms helping with metabolic functions such as stimulating the immune system, protecting against pathogens and breaking down toxic food metabolites to name a few. In turn these microorganisms are fed with nutrients and the environment needed to survive by the human cells.

“The single greatest predictor of a healthy gut microbiome is the diversity of plants in one’s diet.”  Dr Will Bulsiewicz, Gastroenterologist

Each person has a unique complex microbiome. Breast milk and the microbiota present in the vaginal canal of the mother both impact the early formation of the microbiota, which over the course of an individual’s life will change depending on diet, lifestyle and environmental factors.

The health of the microbiome dictates our overall health, pretty much. DNA does play some part in the microbiome, the health of which is impacted in the first year of life, but how we treat our digestive system through what we eat, how we eat and when we eat are perhaps even more important as we can impact out health through simple, everyday choices and actions, such as what we choose to eat, whether we chew our food well before swallowing and whether we allow time for adequate digestion of each meal before eating again or going to bed.

The microbiota in the gut is the most diverse part of the body and includes mainly anaerobic bacteria predominantly belonging to the Bacteroides, Bifidobacterium, Clostridium, Eubacterium, Lactobacillus and Streptococcus genera. Other agents that can alter the microbiota are biofilms. Biofilms are complex structures or aggregates of microorganisms that attach to internal surfaces.

When a healthy microbiota is altered through the effects of toxins, infections, stress, antibiotics and diet this gives rise to dysbiosis. Dysbiosis leads to inflammation and inflammation then leads to some form of dis-ease, including type 2 diabetes, inflammatory bowel disease (IBD), allergies and intolerances as well as more chronic conditions such as auto immune disorders. Importantly, this can happen in any part of the body including gut dysbiosis, vaginal dysbiosis, endometrial dysbiosis, or dysbiosis in the respiratory tract.

Bacterial biofilms are a serious health concern because of their ability to tolerate antibiotics, contributing to chronic unresolved infections as well as the development of disease and inflammatory processes.  Always recommended when taking a course of antibiotics that you take probiotics either at the same time or directly after finishing the course, as antibiotics not only kill the pathogens, but healthy bacteria as well.

Tips for maintaining a healthy microbiome:

Eat the rainbow

Probably not the first time you are hearing this phrase. Why the rainbow? – If you are eating all different colours of fruit and vegetables you are likely including all vitamins and minerals that you need, as well as getting plenty of dietary fibre. Perhaps most importantly many fruits and vegetables help keep the intestinal environment alkaline. Too much acid in your diet leads to inflammation and conditions such as gout, arthritis and candida. The government recommends 5-a-day, however, in my opinion, five varieties is minimum better to have 15-20 varieties through the day including fruit, vegetables, herbs and spices.

Eat bitter foods at every meal

Ever thought why Continental Europeans generally eat salad before the main meal? Because it stimulates digestion. Bitter foods are very effective at preparing the digestive system to produce stomach acids in readiness for the meal to follow. In general, bitter foods also provide dietary fibre that bulks up the stool making it easier to expel from the body while alleviating constipation and diahorrea. Foods such as endive, roquet, watercress, radicchio, dandelion, bitter melon, artichoke and chard are all classed as bitter foods.

Drink plenty of fluids

The body is composed of approximately 70-75% water and the brain 75-80% fluid. Water is used in the respiratory system, in the blood, cellular activities such as removing waste from the cell and then from the body through lymphatic drainage, via the liver and kidneys and out of the body through urination and the stool. Digestion requires water also and for normal brain functioning. Ideally fluid intake to be either water or herbal teas. Be aware that caffeine-based drinks dehydrate the body as well as making the gut environment acidic when drunk in large quantities.

Intermittent fasting or time-based eating

Intermittent fasting and time-based eating are essentially the same thing. It means limiting your eating window to allow the gut and the digestive system time to rest and digest effectively. Constant snacking harms the gut effectiveness as well as the microbiome health. Eating can be within an 8-hour period, 10 or 12-hour period depending on what suits your lifestyle.  Regular fasting is known to improve absorption of vitamins and minerals from foods, increase energy and improve sleep. Be sure to finish eating, irrelevant of regime a minimum of two hours before going to bed. For those who really want to reset the clock, try fasting for 24 hours. Drink plenty of liquid during this time. If you have any chronic condition always consult a specialist before fasting for 24 hours or longer.

Eat fermented foods on a regular basis

Fermented foods include Natto (a Japanese food made from fermented soy), Kimchi, Kefir, and Kombucha. All these foods use sugar to stimulate the fermentation process, but avoid foods that have additional sugar, for example in flavourings. You don't need much on a daily basis to help the gut microbiome stay diverse and healthy.

When taking antibiotics, taking a course of probiotics will help restore the microbiome. Use a brand that has a wide range of strains in the probiotic including Bifidobacterium and Lactobacillus. If you know you suffer from SIBO (short intestinal bacterial overgrowth), it is advisable to work with a practitioner to advise accordingly. If you are not aware of having SIBO but find that the probiotics make you feel bloated and gassy stop taking them and seek advice.

Add herbs to your foods

Dandelion (Taraxacum officinale)

Most of us will actively weed out this wonderful herb from spaces where it is not wanted. Dandelion leaves and the root are rich in inulin which is also a prebiotic polysaccharide. It feeds and re-balances good gut bacteria having a positive impact on the microbiome by increasing the number of beneficial bacteria including Bifidobacteria spp. Inulin within dandelion also helps stabilise blood sugar levels, which makes it very helpful for people who are pre-diabetic or diabetic. Dandelion leaves can be added to salads, smoothies and soups, stirring in at the last minute so as not to destroy the beneficial aspects of the leaves. Dandelion is also considered as a liver herb and may be used in detoxification of the body as well as to improve bile flow, aiding in fat absorption.

Garlic (Allium sativum)

Garlic, a wonderful herb found in most households is used to enhance the flavour of stews, casseroles, sauces and roasts. It can also be eaten raw, added to smoothies and salad dressings or soaked in honey or olive oil to flavour the liquid. Garlic is a natural antibacterial and antifungal herb while also providing strong immune support, as well as being another prebiotic food. The prebiotic component of garlic is not destroyed by stomach acid used in digestion. Garlic increases beneficial bacteria in the gut including Lactobacillus acidophilus. As an antibacterial, it has the added benefit of reducing harmful bacteria in the small intestine and therefore is useful in addressing small intestinal bacterial overgrowth (SIBO). As an antifungal is works well in addressing candida and the dysbiosis candida can cause.

For those who might have a sensitivity to the allicin found in garlic, onions and leeks it should be used with caution as it can upset the stomach in some individuals. Those suffering from IBS (irritable bowel syndrome), I might recommend that you avoid garlic as the constituents of garlic might irritate this condition.

Artichoke (Cynara scolymus)

This incredible looking prehistoric plant is part of the Thistle (Asteraceae) family and has many beneficial properties, especially related to digestion. Artichoke is a bitter, digestive herb that can stimulate healthy digestion when taken before a meal as an extract. It is rich in fibre, vitamins, especially vitamin C and folate, minerals such as magnesium, phosphorous and potassium, as well as antioxidants. Artichoke also contains protein if you prefer a plant-based diet this can be a good source of protein. The fibre helps maintain a healthy digestive system, as it contains inulin, making it a prebiotic herb that promotes good bacteria as well as helping keep you regular by bulking up the stool and alleviating constipation and diahorrea.

Slippery Elm (Ulmus fulva)

Slippery Elm is a rich mucilaginous herb that becomes gelatinous when mixed with water. It is a demulcent herb that has an emollient and healing effect when in the gut, soothing any inflamed mucous membranes while helping to lessen bloating and gas as it helps to heal the cause. As a prebiotic herb it increases the number of good gut bacteria including Bacteroides spp. Bifidobacterium spp. and Lactobacillus spp. helping to rebalance gut bacteria.

Remember everyone is unique and what works for one person may not be as effective for another. Seek advice if you find that you are not seeing the results you would want to see after applying some of these suggestions.

A healthy gut is the gateway to a healthy body and mind.” – Dr. Mark Hyman, Physician and author

References:

Encyclopedia of Herbal Medicine, Andrew Chevallier, FNIMH

The Complete Herbal Tutor, Anne McIntrye

www.Herbalreality.com

We are in that season of active creepy crawlies, biting things and things that sting. All part of the great British summer, as well as in other countries in the Western hemisphere that we are visiting to enjoy the sun and sea or to simply experience something different.

There is such an array of insects that can bite or sting from the wasps to ticks, mosquitos, and everything in between. In fact, just recently I was bitten by an ant. It is incredible what such a tiny insect can do in terms of pain and later a beautiful full-on bruise at the site of the bite and the surrounding area. In this blog it is not going to be possible to cover all types of bites and stings, but rather to provide some general guidance on what you can use to treat any bites and stings should you or your children experience this misfortune.

The skin is the largest organ of the body protecting us against heat, cold and infection. Our skin is continuously shedding its surface and therefore requires regular cleansing and nourishing to remain healthy. This includes not only taking care of the outside of the skin with skin brushing, exfoliation, moisturising and so on, but also by ensuring our whole body is healthy from the inside out.

What bugs are out there?

Scotland has its very own “Clegs” which for the rest of the UK are horseflies. Horseflies do not only limit themselves to horses, despite horses being their preferred meal of choice, but are also partial to humans as well. Scotland also during the summer months is plagued with midges as the Scottish climate provides perfect breeding grounds. However, midges are also common in other parts of the UK and can bring misery to us all. Midge bites don’t cause any infection but can swell up and be incredibly itchy. A normal reaction to a bite or sting usually starts with some localised pain, swelling and redness around the site of the bite or sting. Extended swelling might occur depending on the site of the bite, but it is not usually dangerous.

If you are someone that is allergic to a particular biting or stinging insect, it is likely that you experience an immediate reaction, but it can be up to 4 hours later for the reaction to show. At that point you may begin to experience hives, fever, swelling, joint pain and perhaps feel headachy. If prone to or showing signs of extreme allergic reaction, or have a sting in the mouth causing the throat to start to swell you must seek professional medical attention.

What can you do to protect yourself against bites and stings?

If you know that you are going into an area that is prone to a particular type of insect, it is advisable to wear clothing that covers your arms and legs to limit the amount of skin exposure.

Most insects are repelled by the smell and taste of Citronella. If sitting out at dusk and in the evening, you can burn Citronella incense sticks. Place them at ground level around where you are sitting to stop insects from biting legs and ankles and making your evening miserable.

When spending time outdoors in woods, forests and around lakes and rivers, rub your skin with essential oils of Citronella, Lemon, Lemongrass, Lavender, Sage and or Thyme. Always dilute the essential oil with another oil such as Sweet Almond, Olive or Jojoba oil to avoid any skin reaction due to the concentrated essential oil. It is always advisable to test it on a small patch of skin before rubbing all over. Avoid the eye area.

Walking in long grass during the summer months, could be when you pick up ticks that hang out waiting for an animal to pass through so that they can jump on and then bite into the skin and feed off the animal’s or your blood. Most ticks are harmless, but they can carry Lyme disease and therefore it is always advisable to check your legs, even if wearing long trousers at the end of your walk and remove ticks immediately, then treat the site with an antiseptic cream such as Urtica (Nettle) or Calendula (Marigold) cream. Nettle tea can do exactly the same job and is easy to make with nettles being widely available throughout the UK. Simply add boiled water, steep for 4-6 minutes and make sure it is cool enough before washing over the skin. Nettles are antiallergenic, antiseptic, antihistamine and anti-inflammatory. Calendula is also anti-inflammatory, antiseptic and antimicrobial, both well suited to the job of bringing down inflammation, redness and itching.

Aloe vera gel is also a very effective remedy for applying to swollen irritated skin. Aloe is a well known remedy for any kind of burn including sunburn, radiation burns as well as other burns from cooking etc. It soothes the skin’s surface, cools it down and treats the site of the burn, bite or sting with its antimicrobial and anti-inflammatory properties. Will also heal any wound that the bite or sting has left.

Effectiveness of sting and bite treatment is increased if taking the herbs internally in the form of a tea. Lavender, Nettle, Chamomile and Calendula all make very pleasant tasting teas, can be mixed and enjoyed hot or cold to relieve itching and bring down any swelling. Lavender is antimicrobial, antiseptic and analgesic soothing any pain that is experienced. Chamomile is similar to Lavender as it is also anti-inflammatory, antihistamine, antiseptic as well as an analgesic. It is also an insect repellent and as an essential oil can be used in the same way as Citronella, Lemon and Lemongrass.

Bicarbonate of soda – as most homes have bicarbonate of soda in the cupboard this can also be used as a remedy for bee and wasp stings. Mix a teaspoon with a little water until it forms a paste and then apply to the sting site. Leave for 15-20 minutes allowing it to dry on the site. It is believed that the bicarbonate neutralises the acidity in the sting thus relieving itching and any inflammation.

Apple cider vinegar works in the same way as Bicarbonate of Soda taking out the acidity from the bite or sting. It is an old traditional remedy especially used for bee or wasp stings but can work for other bites as well. Dip a cotton wool pad into the vinegar and apply to the sting site. Let it dry naturally. For application it can also be put into a spray bottle. Apply to your skin 3-4 times daily.

For the summer, be sure to stock some of these items in your first aid kit and kitchen cabinet if you haven’t already done so. Mix up the essential oil deterrents and apply liberally when going out and taking your children out into nature to ensure they are well protected when enjoying being outside in nature. All natural and without the additional toxic ingredients that can irritate the skin.

References:

Dispensing with Tradition, Annie McKintyre, Michelle Boudin

Encyclopaedia of Herbal Medicine, Andrew Chevallier, FNIMH

With the ever-escalating chronic disease, including autoimmune diseases such as Hashimoto’s thyroiditis, cancers of various kinds, as well as just being unwell, lacking energy, feeling tired and fatigued, catching one cold after another, it is important that practitioners keep an eye on the cause while treating the symptoms. Of course, we want to alleviate the client from pain and discomfort by treating the symptoms, but not at the cost of losing track of the main cause. Often it is easy to treat the symptoms, but when treatment stops, whatever that might have included whether pharmaceuticals, herbs, homeopathy or essential oils, if we do not treat the cause, everything will return, perhaps in an even worse state, and treatment will once again go round the same cycle with the client becoming frustrated and ultimately despondent at best, angry at worse.

The anatomy of disease presents in so many different ways depending on the person, the condition and how it is eventually treated. What we do know is that whatever it is called is simply a label to assist in finding the treatment, very often without regard for the cure. Whatever the anatomy of the disease, we know that most serious, long-standing and chronic conditions have been coming for a while. We simply do not just get Irritable Bowel disease, Alzheimer’s disease, Diabetes 2 or a serious respiratory condition. Your body will have been telling you for some months, if not years that you need to change something. What does this mean? It means that whatever modality and approach you choose to treat your condition, that there is no such thing as a quick fix. It may take several months or perhaps even years to bring your body back to complete homeostatic balance so that you feel fit and well and ooze vitality.

Treating the cause often includes lifestyle changes, dietary changes, as well as an attitude shift in conjunction with the appropriate remedies. Take for example Diabetes 2, defined primarily as carbohydrate intolerance, which is a completely reversible disease. Dr David Unwin as well as Dr Sarah Myhill, both advocate eating a low-carb/keto diet for fixing the out-of-control blood sugar problems, mainly caused by a Western diet. Western diets pre-dispose us to diabetes and by 2030 the British population is on track for 50% of the population to be diabetic as a result. As well as dietary changes, supporting advice will likely include increasing exercise to become more active and getting out to enjoy the fresh air.  For example, rather than sitting on the sofa on an evening after getting in from work or finishing the working day, go out for a 30-40 minute walk several times a week. The more active you become the better able the body is to metabolise excess sugars. During the process of making these changes patients might be prescribed the go-to diabetes drug, Metformin, but only for the time it takes to help the whole system to re-balance and then gradually reducing reliance on the medication until finally it is not required.

Virta Health as the basis for their treatment protocol, use carbohydrate restriction which has been supported by clinical trial results showing its efficacy – “In one year clinical trial patients eliminated or reduced insulin usage and eliminated 63% of diabetes-specific medications. 94% of patients eliminate or reduce insulin usage.” They go on to say that, “Our patients continue to eliminate medications like insulin beyond year 1 with 55% of completing patients achieving diabetes reversal in two years.”  

From this example you can clearly see that treatment of a disease requires a holistic approach. Following is another example of one of my clients who presented with gout which flared up on a regular basis to the point of debilitation.

Mr M started suffering with gout in his mid 30’s. It was something his father had also suffered, and simply thought that it was a genetic issue and there was little that could be done. Initially the attacks were roughly six months apart, which sometimes resulted in the need to take occasional days off work due to discomfort and pain, but then flare-ups started to increase significantly causing severe pain and debilitation.

Most of his life, Mr M was an active person who enjoyed regular sport.  He considered his diet to be healthy with very few ‘take-aways’ and pre-prepared meals, with no over-indulgence sweet and processed foods and drinks. More often than not preparing food from base ingredients at home. Symptoms continued to get worse which drove him to see the doctor. The doctor initially prescribed Allopurinol which made Mr M feel lethargic together with several unpleasant side effects that he described as “being almost worse than the gout itself.” Allopurinol was changed to Febuxostat, a treatment medication for long-term gout, which for some time was effective at considerably lessening the attacks, but eventually had little to no effect, driving Mr M to seek alternative advice and treatment from myself.

His treatment protocol included a multi-pronged approach, including a lifestyle and diet assessment, stress management and overall commitment to the prescribed protocol to firstly clean the blood and then help the body achieve inner balance. On assessing Mr M’s diet, whilst “healthy”, it contained many acid forming foods, which are the primary trigger for the production of uric acid that leads to gout when the body is unable to process it.  For three months all alcohol, wheat, dairy, red meat and caffeine were removed from his diet.  Whilst this appears rather tough, when assessing the level of each gout attack and understanding that they were getting worse as well as more often, Mr M was ready to follow the advice in order to achieve the desired outcome. 

In combination with dietary changes, after ensuring all avenues of elimination were working correctly, Mr M underwent a 3-day kidney cleanse followed by a liver detox using different herbal teas and tinctures.  At each consultation he also received a kinesiology treatment.  Through the kinesiology several vitamin and mineral deficiencies were identified that were corrected with the relevant vitamin supplements.  The change in dietary habits and nutrition combined with the cleansing process, initially did not stem the attacks, however it did lessen the intensity of each attack, and then over the weeks the attacks gradually lessened until they stopped and only returned in mild form when he went off the guidelines and protocol for several days in a row.

During the three months Mr M kept to the prescribed diet and is now able to indulge in some of the “prohibited” food and drink in moderation, without triggering a gout attack which has enabled him to now lead a “normal” life without any negative consquences.

Why was this treatment a success?

1. The whole person was treated and not the disease. Cause rather than the symptoms.

2. The knowledge that ill health is a product of the internal environment of the body rather than external influences and therefore apply principles and actions that enable the body to self-heal through providing the “right” conditions. 

3. Cleansing of the kidneys and liver to aid the body in removal of excess uric acid and to clean the blood.

4. The power of eating correct foods – a decrease in acid forming foods.  Once the body has returned to a state of homeostasis, these foods can occasionally be enjoyed as part of his normal diet.

5. The client’s willingness to follow the advice fully and engage 100% of the time.

6. The goal to get well and return to an active lifestyle whilst taking responsibility for his own health through education on diet and nutrition, stress management and exercise.

These two examples provide an understanding that treating the cause is critical to achieving long-term results. Yes life-style changes will be inevitable as will some dietary changes depending on the starting point, the symptoms and the cause. However, as the practitioner, I always hope that the client is better off for those changes. Also critical is effective stress management, learning to listen to your own body, to take your foot off the accelerator when you are pushing too hard, while  also not being afraid to seek advice and help from a practitioner with the professional skills to support and guide you to achieve the desired change and outcome for your personal health and vitality.

References:

https://www.dietdoctor.com/wp-content/uploads/2017/11/Diet-sheet-of-what-to-eat-with-Dr.-David-Unwin.pdf

https://drmyhill.co.uk/wiki/The_Paleo_Ketogenic_Diet_-_this_is_a_diet_which_we_all_should_follow

https://www.virtahealth.com

Coming out of winter months and transitioning into spring is always a special time of year as everything starts to buzz with life and oscillate between bright, fresh, intense sun, extreme wind and rain.  All elements playing their role in generating new bright green growth, vibrant flowers and energy in everything and everyone!  Energy for “Spring Cleaning!”.

There are several thoughts about where the term “Spring Cleaning” came from.  It appears to date back many centuries and could have been influenced by several traditions.  The Jewish tradition during Passover (March and April) requires the removal of all leavened products from the house including  utensils used for making these products.  In doing so it is thought that this time coincided with a thorough clean of the house.

The Iranians took part in Khaneh Tabani, which translates as “Shaking of the House”, in preparation for New Year during the spring Equinox on the 21st March.  This term “Shaking of the House” is rather visual and for me has a strong association with getting ready for what is coming in spring and summer. The Chinese also “shake the house” in preparation for their New Year in January or February depending on how the Chinese calendar falls.

In Western countries before the advent of the wonderful vacuum cleaner, spring was the time to remove soot from the house that was a result of coal furnaces and fires.  Springtime was considered warm enough to open the doors and windows to air the house out, letting the wind blow all the soot and dust away.

Whatever the history to spring cleaning it is a time of renewal, of letting go of what is not needed.  It has both psychological and physical effects on the mind, body and spirit.  The physical effects are found in deeper cleaning of dirt and dust that has accumulated over the winter months in areas that are not so visible due to lack of sun and day light. 

Psychologically the winter is a gloomy time, especially in Northern countries when daylight hours are much less, the sun is low in the sky, everything appears to be sleeping and consequently energy stagnates, things get left undone, projects unfinished and progress naturally slowed.  Spring is the time when we feel energized and ready to complete all the unfinished projects, make those decisions that we have been putting off, and generally get on with things with renewed and almost excited vigour.

What about extending the spring cleaning tradition to yourself to lift mood, energise and clear out stagnation from the body?

March-April is the time to do that detox you have been promising yourself for months.  During the spring it is easier to eat fresh foods, salads and vegetables as flavours are more intense and colours vibrant.  Drinking herbal teas “feels” the right thing to do to help remove unwanted clogging in the intestines and bowel, refreshing and energizing the system, as well as increasing and improving blood circulation, supporting your main body organs by assisting 

them in breaking down accumulated toxins and eliminating them more effectively through the body’s elimination channels – the skin, liver, kidneys, lungs and bowel. Spring-cleaning the body, removes accumulated “dust”, helping our systems function more effectively while also decreasing the potential for spring allergies, such as hay fever.  Herbs that help with detoxifying and removing the sluggishness of winter are abundant in our hedgerows from early spring onwards.  These include:

Cleavers or Goose grass (Galium aparine) is a straggling plant that sticks to everything. When looking at the plant’s physiognomy, it looks like the body’s lymphatic system of small channels connecting lymph nodes all over to encourage clearance of toxins and effective lymph drainage. The name refers to its ability to cling/cleave to clothing or animals that brush past it.  Growing frantically in the spring, it is full of polyphenolic acids, flavonoids and tannins.  These constituents make a wonderful diuretic for general detoxification of the liver and whole body and to decrease swollen lymph glands.  Pick the plant’s creeping stems, simmer in water for 5 minutes and then steep for 8-10 minutes before drinking. Drink 2-3 cups daily as a tea.  (Avoid if pregnant)

Culpeper, an English botanist, herbalist, physician and astrologer (1616-1664) in his Materica Medica described Cleavers as “A good remedy in the spring, eaten (being first chopped small and boiled well in water gruel, to cleanse the blood and strengthen the liver, thereby to keep the body in health and fitting it for that change of season that is coming.”

As second herb found in abundance as this time is Nettle (Urtica doica) – The Romans used Urtica as a method of beating the body to bring blood to the surface in order to keep warm. Known as “urtification”.  Nettle leaves are rich in flavonoids, amines, including histamine, acetylcholine and serotonin as well as minerals.  Nettle is also a cleansing and detoxifying herb with diuretic action, aiding the elimination of waste from the body.  It is an antiallergenic and can be used for treating hay fever, a condition often associated with spring. Pick nettle tops and prepare in the same way as cleavers tea. Can be drunk either hot or cold.  It is a wonderful diuretic, high in potassium, helping effectively release excessive water and edema without depleting the body’s potassium levels.  The high mineral content supports energy as well as healthy functioning of the kidneys.  Nettle soup eaten daily is a very tasty, highly nutritious soup. (Avoid if pregnant)

Culpeper wrote about the nettle; “Nettle tops eaten in the spring consume the phlegmatic superfluities in the body of man that the coldness of winter hath left behind.”

A very useful technique, not only in spring, but all year round is dry skin brushing.  Dry skin brushing on a daily basis stimulates lymph to aid with removal of toxins through the skin, the largest organ in the body.  Using a natural bristle body brush for this purpose, before showering brush firmly, moving upwards all over your body always in the direction of your heart.  Avoid any areas of open, irritated skin, or eczema. Shower immediately afterwards to remove any loosened dead skin.  If you are feeling really motivated end with a 

burst of cold water to further invigorate and stimulate movement of lymphatic fluid and the removal of toxins. Over time you will enjoy the benefits of effective removal of toxins resulting in a stronger immune system, increased energy and overall improved wellbeing.

Note: If pregnant use herbs with caution

References:

Culpepper’s Complete Herbal, Nicholas Culpeper. (Kissinger Legacy Reprints)

Dispensing with Tradition, Anne McIntyre, Michelle Boudin

Healing with the Herbs of Life, Lesley Tierra, L.Ac., Herbalist, A.H.G

Grief is something that at some point in our lives we are all subject to and suffer from, some for a longer period of time and some for a shorter period of time. As sure as being born we know that we will die at some time and that loved ones will miss us and we will miss them. Certainly, the emotion of grief is not only related to the loss of a person; father, mother, sister, bother, friend, but also animals who share our lives, give so much joy and companionship, but they also go to a place beyond Mother Earth, having fulfilled their soul contract.

What is Grief?

Grief is the sadness experienced when we know that a particular person or furry friend will not be around anymore to laugh with, talk to, share things with, hold and cuddle with. It is intense sorrow experienced throughout the body and mind which can often be overwhelming. It is the natural response to loss that is expressed through emotional suffering when someone or something that you love has been taken away. You might experience different kinds of emotion that just well up for no apparent reason from time to time including shock, anger, disbelief, guilt, deep sorrow or profound sadness.

Last Sunday, Dr Adrian Brito-Babapulle put out on our Whats App group a message referring to the amount of buried grief the world is experiencing today. This got me thinking more deeply about his comment and hence the blog. I don't wish to dampen everyone’s spirits, but rather to talk about the impact of grief on wellbeing and the importance of treating grief should someone have suffered a loss and never been able to grieve due to arrangements to be made, family time, kind friends, processes and procedures that have to be done to bury someone and so on and so forth.

The Covid pandemic and the residues of which we are all dealing with on one or another level has caused grief that has been experienced by many in the last couple of years. There is no such thing as standard grief, we all grieve in our own way if we allow ourselves that time. Grief can either be acute where we see the associated symptoms or chronic where associated symptoms are not necessarily visibly connected to underlying grief.

The lungs are the seat of grief. Very often grief will cause symptoms in the lungs around breathing difficulties, tightness in the chest and shortness of breath. Louise Hay talks about “breath as being the most precious substance in our lives and the lungs representing the capacity to give and take in life”. Problems with our lungs could mean we are afraid to take in life or perhaps feel we do not have the right to live our lives fully.

Affirmations can help with addressing the fear of feeling that you don't have the right to live your life fully and to take in life. Try “I take in life in perfect balance.” "I have the capacity to take in the fullness of life.” “I lovingly live life to the fullest.”  In order to be effective, affirmations need repeating over several times each day until you feel you are fully living your life. (Louise Hay, You can heal your life).

Considering disease as a state of imbalance, through treatment, kinesiologists, homeopaths, herbalists and other alternative practitioners work on treating the core issue not necessarily the symptoms as when we do treat the core this will in anyway ameliorate the symptoms that the client is presenting with. You can think of this using the following analogy: You develop a rash on your arm that is red and very itchy, especially at night. As it is keeping you awake you go to see the doctor who takes a look and then gives you some cream to put on it several times a day. Sure enough, within three days the rash has almost gone. You continue for another couple of days until it has completely gone and then stop. Within two days the rash has returned! The symptoms are the rash, but what is the cause?

At this point you are probably asking “How do you know the underlying issue is grief?” The only way to tell is by talking to the person to learn about the loss in their life and consequently being relatively sure or testing the person during kinesiology on the relevant points on the body, and this will tell the practitioner the real cause of the symptoms whatever those might be and if grief will be one of several causes or the main cause.

Herbal remedies, orchid essences and homeopathic potencies all work well for treating grief. The depth at which grief has been buried will dictate how much time it will take to complete the healing process.  Orchid essences, homeopathic and herbal remedies are all effective at supporting a grieving person between consultations, as well as any underlying issues related to historical grief. Plant energies not only address the symptoms, but diligently and gently support the release of the emotions that have been suppressed allowing grief to be expressed and released. That does not take away from the fact that you will still miss the person, but it does make it easier to live with.

“How lucky am I that makes saying goodbye so hard.” Winnie the Pooh “

When the heart weeps for what it has lost, the soul laughs for what it has found.” - An old Sufi aphorism

Food is not just something that is eaten to provide life, food is much more than that. As Jill Dupleix said “Don't eat vegetables because they are good for you. Eat them for one reason alone. Because they are gorgeous.” This quote could easily be applied to food in general – Don't just eat food because it is good for you. Eat it because it is gorgeous.

Over the last 20+ years, food and the ritual of meal-times has lost both its value nutritionally and as a time to sit with family and friends to share and enjoy what you are eating together over good conversation, some humour and fun. The ritual of preparing fresh foods has been taken over by ready-made processed meals that are eaten in front of the television from, Deliveroo and the like and the convenience of buying a meal that is fast from somewhere like McDonalds, Subway, or Dominos Pizza. Hence the name fast food.

Why is our current-day food and eating habits not serving our health?

Farming techniques – farming techniques have evolved over time with the update in technology, larger fields and the possibility to export produce. However, with this came the process of spraying both herbicides and pesticides to control weeds and pests. Whether it is or is not doing that, I am not going to discuss. What it is doing is depleting the land of natural nutrients which feed the plants and provide the vitamins and minerals all living creatures rely on for good health, including human beings. In other words, fresh natural foods carry only a percentage of the nutritional goodness that they should have. Add the supermarket process of buying and storing foods in coolers for several days before they get put on the shelves and the foods you are eating become nutrient-dead. Let’s face it most of us for convenience shop once weekly and therefore also store our purchases until needed in the fridge. By the time we eat it so-called fresh food could be up to two weeks old!

What does this mean?

High-fibre, plant-based diets are in our ancestral lineage. “The human gastrointestinal tract, and cardiometabolic and immune systems evolved on high fibre plant-based diets (≥50 g total fibre/day), including the consumption of wild berries and other native fibre-rich edible plants by hunter-gathers, and later grains, fruits and vegetables from traditional farming, which provided fibre rich diets until the mass globalization of Western dietary patterns in the 20th and 21st centuries.” Dreher ML. Whole Fruits and Fruit Fiber,Emerging Health Effects. Nutrients. 2018;10(12):1833. Published 2018 Nov 28. doi:10.3390/nu10121833.

Looking at this quote, our ancestors ate off the land, this is exactly what we should be doing in the current day and this simple and natural process is one of the reasons Western cultures are seeing an escalation in chronic diseases.

Eating non seasonal foods all year round – With the advent of air, sea, rail and road transportation, we have the luxury of buying non seasonal foods and foods that do not grow in our own country, practically all year round. Does this do us any good? I would be the first to say, I enjoy an avocado for lunch, or pineapple for breakfast. These foods are blessed with goodness, but again how much is there when the food has been picked before it has had time to ripen naturally in the sun and instead ripened along the way so that we get a perfectly ripe avocado on our plate?

Eating out of season foods - There is a reason why root vegetables appear in autumn/winter and cucumber, tomatoes and berries in the spring and summer. Nature is showing us that consuming seasonal foods is not only more nutritious when grown under the sun as opposed to in a hot house, but that our bodies need different food types at different times of the year. When the weather is colder, damp and frosty with short days our bodies crave warming foods – hearty warming soups and stews. Similarly in the summer when the days are longer, weather warmer and sunny our bodies need lighter more cooling foods. Eating excessively out of season, can create gut dysbiosis and may cause ill-health.

Limiting the colours in our diet -

“Less than 10% of most Western populations consume adequate levels of whole fruits and dietary fibre with typical intake being about half of the recommended levels.” Dreher ML. Whole Fruits and Fruit Fibre Emerging Health Effects. Nutrients. 2018;10(12):1833. Published 2018 Nov 28. doi:10.3390/nu10121833.

Fruit and vegetables not only provide dietary fibre so important for gut health, but also a vast array of phytonutrients as well as antioxidants. This combination has the potential when combined with other lifestyle practices of keeping you and your family healthy and well.

Fruit and vegetables essentially appear in nature in five colour codes – red, orange, yellow, blue/purple and green. The only rainbow in processed and fast foods is in the form of artificial colourings, which perhaps tempt the taste buds, but an artificially coloured cake, dessert or soup, is both lacking in flavour and goodness. Over time artificial and man-made colourings, flavourings, preservatives and foods only cause the delicate balance of our body systems to start to complain and fail when they can no longer fight the daily bombardment of foods that should never have entered your body.

You often hear and see the phrase “Eat the rainbow”. The more colours you include into your daily diet in natural fruit and vegetables, the broader the health benefits. Nature provides such a beautiful array of colours to tempt our taste buds. The British government advocates “5-a day” fruit and fibre. This amount is a good start, but in reality we need to eat four times more than that every day. The more diverse your diet the healthier your gut microbiome will be. As 70% of the immune system is in the gut, the more resilient your body to fight off any seasonal colds and flu. We now also know that a healthy gut microbiome supports a healthy, agile brain as well as healthy ageing. What is there that is not to like?

How can you increase the variety of colours of fruit and vegetables in your diet?

1. Include variety from the following plant-food groups:

• Fruits and vegetables
• Spices and herbs
• Teas
• Nuts and seeds
• Wholegrains – buckwheat, brown rice, oats, spelt flakes, amaranth etc
• Beans and legumes

2. In your daily meals:

• Aim to eat a minimum of 5-a day 
• Include several in each meal
• Include at least one from each colour group every day
• Add herbs and spices in stews, soups, porridge, muesli, salads and smoothies
• Add variety – we all have favourites, to your favourites add at least one new product each week
• Shop locally from farm shops and your local market to guarantee freshness as well as seasonality

3. Plan where you will be eating:

• In restaurants – request a salad or vegetables as substitute for chips, baked potato or white rice. Start the meal with a salad or vegetable soup rather than pate, deep fried cheese or some other starter that has no vegetables
• When working from the office, construction site or other location – take your lunch with you
• At home – keep frozen, bottled, dried or fresh foods available 
• When travelling take some healthy snacks along to avoid the temptation of going for a fast-food meal.

Adopting some forethought, a little discipline when buying foods and some discipline to put these actions into practice will become easier over time as your body starts to crave healthy, colourful, natural foods. Not only this, eating a nutritionally rich, varied diet with people you love to be with will:

• Reduce the risk of chronic disease
• Increase your levels of energy
• Improve mood
• Optimise health and function
• Limit loneliness

Rachel was interviewed by The Association of Master Herbalists as part of their "Meet the Herbalist" series last year. Watch the video here, or read the transcript if you prefer:

Izzy Kirkby  Hi Rachel, thank you so much for joining me today. I am just wondering if you'd be able to introduce yourself and tell us all about what you do.

Rachel Shackleton  
Morning Izzy it's a pleasure to be here, and thank you for asking me.

Rachel Shackleton  
To be on a trip to have this interview if that's the right term I'm Rachel Shackleton. I am a herbalist and naturopath and kinesiologist doing classical kinesiology and therapeutic energy kinesiology. My company is Green Key Health and I practice in Wantage in South Oxfordshire, and also I run a clinic in Bishop's Cleeve on a monthly basis.

Izzy Kirkby  
So very excited about herbs and kinesiology because I find they work really well together as quite synergistic disciplines. So, as this is the herbalist channel, would you be able to tell me more about your journey and how you got into herbal medicine and also please could you share about your kinesiology journey as well, that'd be really interesting.

Rachel Shackleton  
It actually started with the Kinesiology. I'm actually a business trainer. I'm still a business trainer and I specialise in leadership, customer excellence, communication and now well being in the workplace and I was working in Russia, where I have a company and at some point I thought you know what, I need to slow down I need to start to think about how to plan for my later years and slow down. That was when I got into kinesiology and that happened because I was travelling India after actually nearly killing myself from the stress of going through the financial crisis in Russia and how businesses survived. And I took two months off to travel India, and I bumped into a doctor there who was running a clinic ashram. And the first question he asked me having never met me before was "What is it that you want to do with your life?" And I was taken aback a bit at what came from my mouth. Well actually, I've always been interested in complementary medicines and I'm really interested in doing something around this but I haven't found anything that excites me. And he said, "Try Kinesiology". And that was it. I enrolled in the UK and was travelling backwards and forwards from Russia to study classical Kinesiology at the time qualifying in 2006. Several years on, I moved back from Russia and I started to work as a kinesiologist and realised actually this is still not really well known after almost another five - seven years from when I qualified, so I thought, well, I need to do something to go with it. That is actually when I started to look at herbal medicine and at the same time, I was looking at homoeopathy. I think it was because the person I was speaking to in the CNM in London who was quite forward said, "Well, you know, this is a great course and it starts next week." Well, okay and signed the dotted line. Paid the money and off I went.

Rachel Shackleton  
I qualified as a naturopath and herbalist in 2016. And now I bring  these modalities together for the benefit of my clients.

Izzy Kirkby  
For those people that are watching do tell us more about what Kinesiology is and the differences between classical kinesiology and other types and give us more background and which you practice?

Rachel Shackleton  
Kinesiology. There are many strains of Kinesiology. I practice classical and therapeutic, classical. They all work in the same way in that you use the muscle feedback system to understand what's going on in the body. To find out what are the blockages and then to unblock those blockages to allow the energy to flow and then to awaken natural healing in the body itself. Now, kinesiology doesn't just work on the physical it works on the emotional and the therapeutic energy also works on the spiritual level. So it's very much a focus to the emotional, spiritual level in relation to your soul paths. What are you here for?  You know, doesn't come up with a label you should be a teacher. It helps the person to start to ask questions of themselves. Why am I here? Why have I got this illness? Why am I suffering with this particular disease, which has indications of particular emotions? Which has links to particular organs, which are then telling you a story about what's going on with you. And then with the support of herbs, orchid essences, which I use for the therapeutic energy kinesiology, it helps to go into the system, and to help you process those things that you need to process as an individual to be well.

Izzy Kirkby  
Wow. So I mean, it's just fascinating that there is sort of this modality out there in terms of really understanding the soul path of the human and it's such an important part of medicine. You know why this disease arrived in the first place and more lessons we should be learning from it. So is that what you can you tell through muscle testing? Is that how you get to pick up this side of it, or it sort of sets the client's off on their own sort of journey? How does it work?

Rachel Shackleton  
Probably the answer to that question is actually both so when you work with kinesiology, it links up all the systems the organs, the chakra system, the neuro lymphatic points, and various other points, and those points all have their own story. When you work through therapeutic energy, kinesiology, it has specific points on the body that is related to particular orchid essences, and those orchid essences themselves have a description, not just the sort of Latin name of the orchid, or the combination of the orchids, but what points this specifically works on and what aspects of the person's soul that it works on as well. For example, compassionate heart, which works on the heart, which we would expect to be here (points to the position) is very much about showing compassion to yourself. Where do you need to show more compassion to yourself? Are you a perfectionist? Do you give out all the time to others and never have time to give to yourself? Because this is causing you to be sick. So that's how they  link up. Temple of Light 5, for example, is working on the seventh chakra point. And that's your connection to the higher chakras but also to the universe the direct universal line feeding into you to help you to hear and however you hear.  That might hearing through auditory you might hear through intuition you might hear through dreaming. There can be different ways of hearing. It opens up the system to allow the energy to flow to then start to help this "flower" literally to open up and show the potential within every individual.

Izzy Kirkby  
I see, there's an orchid essence for the different things that you need to blossom and whatever your life path is. How does it work with herbal medicines? Is it particular herbs for particular parts, as you said, parts that you're working with? Or is it that you test the herbs from a Kinesiology perspective? How do you integrate the herbal medicine side?

Rachel Shackleton  
On the herbal medicine side when you work with herbal medicine, you learn certain herbs due to certain constituents and know that a herb is going to be good for digestion for example, or good for skin or your brain or whatever. Now there are a range of of herbs that you can choose from and, of course, my dispensary is probably 30% of what CNM had. But but that doesn't make it a lesser dispensary. It just means, you have less herbs to choose from. But, I might for example have Bacopa monnieri which is a brain tonic and I might have Gingko biloba that is also a brain tonic. So which one shall I use for this client and I can then test that on the body and ask the body which one is going to help this person with healing? I can work with a combination of both those herbs. And I can also test a whole mix on them to see if the mix is correct.

Rachel Shackleton  
So will all your clients come to see you for the herbs or would they come to you for kinesiology. How do you decide what treatment approach you take?

Rachel Shackleton  
When somebody comes to me for the first time I always do a full history so you know what's going through the different body systems to find out what's been going on with them and get a holistic picture as well as looking into childhood health and possibly health of their parents also. So once I got that I then put them on the kinesiology couch and do a full kinesiology session on them, which then gives me a whole lot more information. And then based on what the two are telling me I then design a treatment plan for the person which obviously lines up with their goals as well. Now sometimes somebody's come, I don't know for skin problems, but actually we need to start with the gut because that's where it's all coming from and that requires obviously explanation of why am I suggesting this before we go there. I've never had a person say I disagree with that. Clearly if somebody's in pain or you know maybe having hot flushes, which is really disturbing them. I anyway, will address that even though that might not be the issue that really needs addressing, just to give them a bit of relief to help them on their way while we go through the treatment protocol.

Izzy Kirkby  
Do you have a certain niche or specialism that you tend to get a lot of clients or is it very varied in terms of what type of conditions people will see with?

Rachel Shackleton  
You know, I when qualified I thought right I'm not going to go down a particular avenue I'm going to see what avenue comes up. What are  the most people that I'm seeing and and then go that route. I don't think that process is finished, it still seems to be going on but one of the common issues that I see are stress related issues, which I found quite fascinating because being a business trainer I was fascinated as to why all these people are presenting with stress. It shows in digestion, it shows in skin, it shows in hormonal cycles and all kinds of things and I then linked the two together and consequently, I developed a set of e-learning modules for wellbeing in the workplace, to help people to manage their own well being in a preventative way rather than a reactive manner and to help organisations give the tools to their employees.

Izzy Kirkby  
And so, this I guess, very much relates to your own journey in the business world. Dealing with a lot of stress yourself, how have you used the kinesiology and the herbal medicine to recover from the stress that you went through as well? Can you share with us how you use natural medicine on yourself?

Rachel Shackleton  
Sadly, at that time, I didn't know any kinesiology just so there was no help coming from that direction. I basically travelled and switched off for two months. Fed myself well, got lots of fresh air rested and just completely locked myself away, not away but off from anything related to work. And, and that worked. If I knew then what I know now, I would have still done that but I would have taken my adaptogens with me and my nervines was with me to help me rebuild that damage faster. Ongoing I use herbs for myself, especially for stress related issues myself where you know, you feel you're pushing too hard or you're trying to influence something that you can't influence and therefore it's causing you disturbances. Let's takeout some Withania or some Codonopsis just to support the system a little bit. Ongoing, I do use herbs and I also use things like Echinacea when feeling under the weather, but it maybe never ever develops into anything. Herbs are definitely a go-to cupboard at different times.

Izzy Kirkby  
You're seeing a lot of clients that are suffering from stress and you've mentioned so you would naturally work with the adaptgens. Can you get tell us a bit more about these herbs and how you see them supporting people?  How you use adaptogens and just thinking people listening may not know what adaptogens are and give a bit more. Background in terms of the herbs that you go and what they do to be really helpful.

Rachel Shackleton  
Herbs, like medications actually like alopathic medications are put into categories and adaptogenic herbs are one of those categories. As we have nerve tonics, we have bitters, we have digestives, and many other categories. The adaptogenic herbs are as the name suggests. They help your body and you because you are your body but you're not your body at the same time, it helps your body to balance any stresses that you're undergoing at the time. We all have stresses as life throws things at us, and sometimes we don't handle it as well as we would want to. And with the support of adaptogens it just helps you to take things more in your stride. And for those, for example who have been through a chronic illness adaptogens are also herbs that I would look at to support the rebuilding of the body systems and just health and wellbeing as a complete package after chronic illness.

Izzy Kirkby  
Indeed, do you get a lot of clients coming to you with the after effects of chronic illness as well and the stress from the illness?

Rachel Shackleton  
I get more people coming before they about to go off the precipice into a chronic illness which is really good for them because once you've gone off, it's more difficult to get them back online. Of course you can but it takes a long time and I think this is something that people underestimate that your illness, your dis-ease, whatever that is, whether it's acid reflux, or it's something more severe than that like a cancer or hypertension or all these things that they don't just arrive  yesterday. They've been coming for a long time. It is an accumulation of lifestyle patterns. Our diet, our positivity, how we see things, how we communicate with the world. Do we have downtime or no downtime, all these things are combining every day to build the impact on the physical body and on the mental body as well as the emotional body. Being a kinesiologist the foundation of any disease is emotional and to get to the emotion to help that healing. So to come back to your question, most people have been to different places to get answers and they're not getting answers. They may be on a number of medications, which are supporting their system. But at the same time, are maybe supporting one system but affecting another system in a negative way, which is not apparent until you've been taking it for some time. Generally, it's a case of going back upstream.  I think about Dr. Tom O'Bryan's phrase that we've got to go back upstream and look at where did this all start, and then slowly start to peel back the layers of the onion, which is again what kinesiology does because every session takes off a number of layers from this onion, allowing you to process in that period between consultations  and then revealing the next layers that we need to strip away to allow you to get well.

Izzy Kirkby  
It's such a beautiful approach and it really makes sense. I just wish that more people would be thinking about this in this way and really trying to find the root cause by diving deeper. It's not just all physical, it's emotional as well. But if you're not dealing with the emotional imbalances, then something else will happen. It's not going to be a long term fix unless you start the emotional side. So just how, if people want to work with you, where can people find you? How can people get in touch?

Rachel Shackleton  
 My website is a www.greenkeyhealth.co.uk and there you can use the contact form, as well as making a booking directly via the calendar make an appointment contact page. If somebody wants to contact me directly, the phone number is there as is my email address. I also have a profile on LinkedIn, which is just LinkedIn, Rachel Shackleton, where I talk about not only health but also health in relation to work and leadership. Its a broader picture there. I have a Pinterest page and I also have Instagram. I talk on YouTube where I have my own channel, which in the last few months has been a bit neglected. My lovely filming person hasn't been coming in so I'm not very good at standing on my own and talking to myself.  Those are the main avenues. The main source would be on the website where they can find me very easily on that.

Izzy Kirkby  
So that was green key health

Rachel Shackleton  
www.greenkeyhealth. co.uk

Izzy Kirkby  
In the UK, oh thats fantastic. And if people do we what were just talking about before, can people see you online or is it face to face if  someone not in your area?

Rachel Shackleton  
Yes, absolutely. I do online consultations. I can't do kinesiology online. Most sadly, you need the physical body for that. So it would be a consultation without the Kinesiology. However, it's online I would do the full case history as I would if somebody was sitting in front of me. And we would go through the treatment protocol and what we're going to apply where which direction we're going why as would normally do if it was face to face.

Izzy Kirkby  
Fantastic. So basically, you can work with anyone. They just need to get in touch by the website the easiest way so that really helps. Well,  I'm just thinking its probably the worst question ever but any final thoughts, words of advice to people if they're suffering from a condition or if they want to learn more about natural medicine? Any final thoughts to close with?

Rachel Shackleton  
Yes, I think the biggest thought is that we are responsible for our own health. This is something that to a certain extent, we are where we are today because we've given out that responsibility to our medical teams, as well as to alternative therapists such as myself, homoeopaths, reflexologists, or whoever and forgotten or negated the fact that it starts with you as an individual. We need to take responsibility for that and not look for a cure from outside. We can do it ourselves with the help of a professional whichever sphere you choose to go into. And that journey can be so much easier if you are  willing to do that. Does that make sense?

Izzy Kirkby  
Yes, absolutely. I think it's so important for people to really understand that. Ultimately, there's no one that's going to know more about their health than themselves and therefore they can make those decisions rather than relying on experts to tell them what they should be doing. We need to sort of bring that power back really. And yes, in doing so you can work with the people that are going to support you on the journey but they're not going to be ultimately responsible, it's you that's taking the herbs or taking the medicine etc and I guess you need to know more about yourself really I guess to go on that journey.

Rachel Shackleton  
Yes. You know, when you have a good practitioner again, whether that's a allopathic medical practitioner or it's an alternative therapists such as myself, we will help you to understand what and where you need to focus. And from my perspective, I never ever overload my clients with you know, a to do list that's one to 100. That's too much. It's a step by step approach and you might have three or four things, for example, I want you to drink more water. I want you to get out 30 minutes walk every day. I want you obviously to take the herbs. I want you to cut out grains. You know it can be so many different things but I'm not going to give a list to you to stop smoking, stop drinking, stop worrying, stop eating dairy etc. I'm not going to do that because I know that we're not going to win like that. It's got to be a step by step gentle approach which makes a difference when it's all put together over a period of time.

Izzy Kirkby  
I think that's really important but when someone's working with a practitioner like you it's going to be client lead so what can actually be achieved for the person and yet it's not a case of do this and everyone gets the same plan and that solves everyone's problems because, you know, ultimately, it's going to be their own individual journey in terms of what needs to be focused on first before you move on to the next thing and then the next thing and so on.

Rachel Shackleton  
Yes, absolutely. You put it so beautifully that everybody is individual. And there is no such thing as two identical treatment protocols. There are no two identical  people. So how can there be identical treatment protocols?

Izzy Kirkby  
Well, I really loved our conversaton. I'd love to get some kinesiology done. These orchid essences seem beautiful as well, and I feel like you can tell me a lot about my own soul journey. I want to thank you so much for your time, Rachel. It's been really lovely and enlightening as well to talk to you about what you do and how you can help people and thank you so much for doing this work. I'm just very grateful to spend this time with you.

Rachel Shackleton  
Thank you, Izzy. It's really been a pleasure. Thank you very much. It's onward and upward.

With the incredible temperatures we are experiencing this summer, the need to drink to keep hydrated is essential to avoid fainting, drowsiness, light-headedness and lack of energy.

Some years ago, I read a book by a medical doctor, Dr Batmanghelidj who has spent a large part of his life looking at chronic disease from a totally different perspective. Born in Iran, educated in the UK and practiced in Tehran where, during the 1979 revolution he was imprisoned awaiting trial. It was during this time that he discovered the healing powers of plain water by prescribing a single glass for a prisoner dying of acute stomach pain. The man recovered and Dr Batmanghelidj saved his own life by presenting a research paper on water to the presiding judge, who gave a shorter sentence so he could expand his study on the subject.

On his release in 1982 he moved to the USA where he set up the “Foundation for the Simple in Medicine” in order to communicate his discovery about the importance of water in the human body to maintain bodily functions and systems. He linked dehydration as a key factor in causing and/or worsening many chronic illnesses.

The role of water in the body of all living species, humans included has not changed since the earliest creation of life in water. As life emerged from the water and became more land oriented all species developed a refined body-water-preservation system and drought management system, which has become permanent with time. It is this system that is heavily dependent on water intake to ensure all bodily functions are running smoothly.

The human body is made up of 75% water and 25% solid matter. Brain tissue is 85% water. When cells in the body are starved of water they start to complain manifesting in different reactions. It is these reactions, according to Dr Batmanghelidj that lead to chronic disease.

The body needs water for many reasons to keep you healthy. It does not simply quench your thirst, it keeps your tissues hydrated and keeps them from drying and shriveling up, very much like a grape to a raisin. It keeps the body temperature regulated and blood flowing. Water enables your body to excrete waste through perspiration, urination and defecation. Often constipation is a sign of drinking an inadequate amount of water. Urination is one of the ways that the body removes toxins from the blood by filtering through the kidneys. On waking in the morning, most people will have a darker colour urine than later in the day as the body, simply because when you are sleeping your intake of water decreases. After going to the bathroom, look at the colour of your urine. If it is very pale yellow to light yellow, you’re well hydrated. Brown or cola-coloured urine is a medical emergency, and you should seek medical attention. Get into the habit of drinking a large glass of room temperature water on waking to help rehydrate yourself after sleep.

Water helps in the process of digestion, keeping the digestive juices flowing to ensure absorption of nutrients from food into the blood stream to circulate to the many millions of cells. Water is a huge component of the blood, if becoming dehydrated your blood becomes more concentrated leading to an imbalance in electrolytes, sodium, potassium, and others. Electrolytes are necessary for proper functioning of your muscles and heart. Dehydration can also affect blood volume, causing you to become light-headed and possibly wobbly when standing up due to lowered blood pressure.

Feel like you are losing concentration and focus? This might simply be your body telling you that your brain is dehydrated. When working always keep a glass of water at your workstation and in your vehicle, if you are travelling long distances or have a job that involves driving to sip at regular intervals, preventing you feeling light-headed and even irritable.

In our world today we are surrounded by choice. Why would water be interesting? We are so quick to make that “cuppa”, pour that glass of juice, or soda, mistakenly thinking that many are a good source of water. In some instances, this is true, however while containing water also contain dehydrating agents, sugar and additives, thus removing water from the body’s reserves and with time depleting the overall system.

Assuming Dr Batmanghelidj is right, giving children fizzy drinks and juices instead of a simple glass of water begins the dehydration process early in life.  This habit creates an habitual process and an accustomed taste, automatically quashing the urge to drink water. How does dehydration impact the developing mind and body? Does this have a link to the escalation in chronic diseases that we are seeing?

The thirst sensation in the mouth, is an indicator that the body requires water, just as you would feel hunger in the stomach. Comparing this to your car, when needing petrol, the fuel gauge lights up or beeps when close to empty, or the arrow sits in the red “danger” zone. If not filling up soon, the engine simply stops. My point is the thirst sensation is already like your car the last cry for fuel!

To keep yourself hydrated and your mind and body healthy drink a minimum of 1.5 litres of water daily. If you are an active person, have some form of manual work, or work in hot temperatures such as a kitchen or laundry drink a minimum of 2 litres daily. You will also take in fluids through eating fruits and vegetables, but this is not sufficient to stay hydrated and does not replace plain water.

To help consume this volume, drink a large glass of water on waking, always have a glass of water close by to sip on throughout the day, not waiting for the thirst sign of a dry mouth to tell you that it is time to drink something. This means you are already de-hydrated!

References:

The Bodies Many Cries for Water, Dr Batmanghedlidj

Back at work in the office, or even if you are still working from home, working in the current heat of 25-27 degrees C can be quite difficult, heat often causes difficulty concentrating and drains energy in simply trying to stay cool.  Here are a few tips on how you can stay cool in the summer heat:

• Wear loose clothing, preferably clothing made from natural fabrics as these feel cooler on the skin while also absorbing any perspiration.
• Drink plenty of fluids including water and herbal teas. Avoid caffeine-based drinks as they tend to make your heart beat faster which in turn increases the heat in the body. Ideally aim to drink a minimum of 2 litres of water daily.  Hot teas make the body perspire which in turn cools you down, whereas ice cold drinks have minimal effect on cooling you down, even though you feel good and refreshed at the time. Remember that too many ice-cold foods and drinks can cause an internal chill which might result in digestion issues, therefore minimise the intake of ice-cold foods and drinks.
• Keep a bottle of water with you all the time so that you don't get dehydrated. As the brain is approximately 70% water, dehydration makes it more difficult for the brain to function at optimal capacity. If you feel thirsty you are already dehydrated! Ideally start your day with a large glass of room temperature water with lemon and then take sips of water consistently throughout the day.
• Hold meetings outside the office under some trees where you can pick up any breeze. Start the meeting with a little stretching and movement which is good for the mood also. Regular movement, even if only for a loo break or to make yourself a cuppa stops you from becoming drowsy at your desk particularly, in the post prandial time of day.
• Travel in the cool of the day to avoid overpacked trains and buses. If you can start earlier and finish earlier this will minimise the amount of time you are spending in a small space with lots of body heat becoming hot and sweaty before you even start your working day.
• Eat cooling, lighter foods such as salads and chilled soups, raw vegetables, grilled fish and Mediterranean style vegetables – aubergine, courgette and peppers for lunch rather than something heavy which requires lots of body heat to digest.
• Eat outdoors in a green space if there is one conveniently located to enjoy nature’s calming and soothing effects.
• Use aromatic waters, such as citrus, rose or chamomile to spray yourself, especially your face when feeling overwhelmed with heat. The cooling effect provides relief by taking out the heat.

If you would like to find out about health & wellbeing training in the workplace as well as other leadership courses, visit the Green Key Personal Development website www.greenkeypersonaldevelopment.com

Foeniculum vulgare is a member of the Apiaceae family. It is a warm, spicy sweet herb that has affinity to the liver, kidneys, spleen – the seat of the immune system as well as the stomach. The main actions are to regulate Qi or Chi (depending on your spelling). Qi is the seat of energy within the body.

"Tossing doughnuts, fritters or fried dumplings in fennel sugar adds grown-up complexity without diminishing the indulgence factor”

Yotam Ottolenghi

Fennel is a rich source of vitamin C, potassium and dietary fibre as well as folic acid and phosphorous. It is also a good source of minerals including manganese, iron, calcium, magnesium and molybdenum.

Mostly it is the seeds that are used, but both the leaves and the bulb of the fennel can be eaten. This wonderful herb has several herbal actions – it is carminative, digestive, and antispasmodic, it is an emmenogogue (increases the strength and frequency of contractions), a galactogogue (promotes lactation) and diuretic as a well as being an expectorant and a bronchodilator. A powerful bundle of healing to address many issues! While this herb should be avoided during pregnancy, unless under the supervision of a medical herbalist, it is a wonderful herb for increasing lactation if struggling to produce breast milk. Due to the rich concentration of phytoestrogens, it is also useful for relieving period pains, bringing on menstruation, as well as easing the symptoms of menopause.

The funnel bulb, often eaten as a vegetable has similar actions and flavours, but when eaten raw, for example in a smoothie or salad, can be quite cooling. To help in regulating the cooling effect use warming vegetables and/or herbs and spices to avoid over-dampening your body’s energy or Qi, causing your system to become cold over time which can lead to physical ailments such as the inability to shake off a cold, regular bouts of seasonal flu and aching joints.

Fennel is well documented back to Medieval times when fennel together with St John’s Wort, and Rosemary were hung above doors on Midsummer’s Eve to ward off any evil spirits. Fennel also has a long history of medicinal use in the Mediterranean region and Greek myth states that fennel was closely associated with Dionysus, the god of food and wine. The ancient Greeks knew fennel by the name “Marathon” as it grew in the field where an ancient battle was fought which was in turn named the “Battle of Marathon” after this revered plant.

Widely grown throughout Europe, especially around the Meditarranean Sea, traditionally it has been used for digestive ailments. Today, the seeds of fennel are commonly taken as tea after a meal to ease gas, bloating, indigestion and abdominal pain and discomfort caused by spasms. Spasms may be caused by over-eating, an unsuitable choice of food for your digestive system and too many cold foods. In India the seeds are offered after a meal which are either then chewed or sucked in order to release the carminative values and settle digestion, preventing flatulence and distention. Also suitable for the elderly and those with a digestive weakness as the warm energies of fennel seed are not over stimulating.

The expectorant and bronchodilator properties of fennel are very helpful when unable to remove phlegm that has built up in the lungs causing unproductive coughing. It calms the bronchial tubes and loosens the phlegm making it easier for the body to expel.

The fennel bulb is usually available autumn through to early summer and should be whitish or pale green in colour and ideally have part of the stem attached which should be firm and hard as opposed to limp and bending. Fresh fennel should have a fragrant smell of liquorice or anise. The bulb can be added sliced raw to salads, used in vegetable and meat stews as flavouring and cut in half and roasted as a vegetable to eat with meat, fish or any vegetarian dish. It is especially suited to accompany fish and pork dishes.
 
Serving suggestions:

• Make a salad of sliced raw fennel, avocado, orange and green beans adding chopped fresh mint in a dressing of your choice.
• Mix thinly sliced fennel with finely chopped mint and mix with plain yogurt to be served with curries and other spicy foods.
• Add grated or chopped to coleslaw to create a slight variation on a theme alternatively you can substitute fennel for cabbage.
• Fennel and lemon risotto.

“What are those bulb things you're slicing?"
"You've never seen fennel? It looks like celery and tastes like liquorice.”
― Ken Jennings, Brainiac: Adventures in the Curious, Competitive, Compulsive World of Trivia Buffs

Preparation and dosage:
To make an infusion pour a cup of boiled water onto 1-2 teaspoons of slightly crushed seeds and leave to infuse for 10 minutes. Drink 3 times daily.
To ease flatulence, drink a cup of the same infusion 30 minutes before eating.

Note: When using herbs, it is advisable to do so under the guidance of a herbalist.

Contraindications – Fennel and fennel tincture has no known contraindications. Avoid during pregnancy and when sensitive to plants from the Apiaceae family.

References:
Dispensing with Tradition, Anne McIntyre, Michelle Bourdin
Healing with the herbs of life, Lesley Tierra, L.Ac., Herbalist, A.H.G
The Encyclopaedia of Healing Foods, Dr Michael Murray and Dr Joseph Pizzorno

With the onset of spring comes one of our most common and prolific weeds, the stinging nettle. Many of us can relate to the nettle as mostly an unpleasant experience when inadvertently coming into contact and receiving a tingling, itching sensation to the skin for hours to come. Often the itching and tingling is joined by heat and becomes more active at night when you are trying to sleep. The more nettles that manage to sting you the longer it lasts and the more intensive the tingling. It is this very stinging that has the ability to stimulate circulation and relieve pain and swelling.

The Latin name for nettle is Urtica doica and it is the process of “urtication” (stinging the skin with fresh nettles) to stimulate circulation that was employed by the Romans to keep themselves warm, as stinging brings blood to the surface. This same technique, if you feel brave enough can be used to relieve swelling and pain from arthritis due to nettle’s antihistamine and anti-inflammatory actions.

The humble and prolific nettle is both sweet and salty to taste with predominant flavour of iron. The high iron content when mixed with molasses can be a very useful treatment for iron-deficient anemia and for pregnant mothers-to-be who suffer from low iron levels. Nettle is also very nourishing as it contains vitamins A, B, C, E, and K, as well as being packed with minerals including potassium, magnesium, phosphorous and selenium in addition to iron already mentioned.

Nettle is a cooling herb with affinity to the circulatory, respiratory, urinary and excretory systems. It nourishes and cleanses the blood and is especially useful when a person is suffering from excess Yin or too much dampness in the body that is felt and seen through heaviness, lethargy, excessive secretions and excretions, edema and copious urination. This herb builds strength, cleanses the blood, strengthens blood vessels and clears toxins via the bowel.

Nettle leaf when taken internally is an excellent nourishing tonic and rejuvenative, especially for the kidneys and the adrenals. For those convalescing nettle is especially beneficial providing all the necessary nutrients to restore vitality.

Spring is the ideal time to drink nettle tea, similar to spinach, eat as a wilted (cooked) green vegetable, or take as soup. The beauty about the nettle is that it is freely available, and when picked it quickly regrows. In most cases we are using the tops of the nettle rather than the whole plant, but nettle root is also used in some cases. Be sure to wear gloves when harvesting.

Many Ways to Enjoy and Gain the Benefits of Nettles

Nettle soup - takes approximately 20 minutes to make, is highly nourishing and delicious eaten either hot or cold. There is an abundance of recipes on-line for how to prepare nettle soup.

Nettle decoction/tea – infuse the tops of the nettles overnight in boiled distilled or filtered water. Strain and drink the bright green liquid either hot or cold as tea. It will likely have an earthy taste of iron and other minerals. Don’t be surprised if you pee more as nettle tea is diuretic, helping to remove toxins from your body. Unlike many diuretic medications, it does not drain the body of potassium. The tea is also beneficial for treatment of hay fever and other allergies as it is antiallergenic.

Nettle oil – the oil is very good for applying to your body to nourish the skin, whilst also being useful for irritating skin conditions such as psoriasis, and eczema. Chop the leaves and tops very finely. Put into a slow cooker about 2 inches deep and cover with either organic sesame or olive oil. Cover and leave overnight with the cooker on the lowest setting The liquid will be almost black due to the nutrient content. Filter and keep the oil in a glass bottle for rubbing into your skin and use as needed. The tea can also be used in this way.

Plant food – because of the nutrient content nettle stems and leaves make an excellent plant food for both indoor and outdoor plants. Soak the stems and leaves in water for several weeks allowing them to decompose. The smell will be unpleasant, but it will feed naturally your plants, vegetables and flower beds with all the nutrients they need for healthy growth. Dilute 1:5 or 1:10 before using.

As with all plants, nettles appear at the time of year when they are most beneficial to the human body. Spring is when we want to give support to the kidneys by shedding excess water and edema that has accumulated, and our honest friend the nettle, does just that, preparing us for the anticipated summer heat. Nettle is best taken on a daily basis, therefore for both detoxification and the treatment of hay fever, be sure to drink a minimum of three cups daily to gain maximum benefit.

References:

Dispensing with Tradition, Annie McIntyre,Michelle Boudin

Healing with the Herbs of Life, Lesley Tierra L.Ac, Herbalist AHG

Weeds of the Heart, Nathaniel Hughes, Fiona Owen

New year is a time of excitement for many as we embrace the new year coming in, letting go of the old year and whatever that encompassed. Let’s face it 2024 was a difficult year for most unless you happen to be a large corporation.

Did you set some New Year resolutions, as you did last year and the year before that? Do you usually fulfil your resolutions, or are you like many full of vim and vigour in the first month, perhaps two months and then with life’s pressure it all falls apart, leaving you feeling demotivated, annoyed or even angry at yourself and perhaps even despondent as the resolution that you have just given up on has been the same for the last 2 or 3 years?

What is the Origin of New Year Resolutions?

In 2000 B.C., the Babylonians celebrated the New Year during a 12-day festival called Akitu. This was the start of the farming season with the planting of crops, the time to crown their king, and make promises to pay their debts. One common resolution was the returning of borrowed farm equipment to its rightful owner.

Later the ancient Romans adopted the Babylonian New Year together with the tradition of resolutions. Eventually, in 46 B.C. the timing shifted with the Julian calendar, which declared January 1st as the start of the new year.

January was named after the two-faced Roman god, Janus as he looks forward for new beginnings while also looking backward for reflection and resolution. The Romans traditionally offered sacrifices to Janus and made promises of good behaviour for the year ahead.

Medieval knights in the Middle Ages also made New Year resolutions by placing their hands on a peacock to renew their vows to chivalry. The annual “Peacock Vow” would take place at the end of the year, as a resolution to maintain their knightly values.

By the 17th century, New Year’s resolutions were common and continue to the present day with a difference in the type of resolutions that we make. Resolutions in the early 1900s were more religious or spiritual in nature and often restraining in some way. For example, to develop a stronger work ethic, place more restraint on earthly pleasures and so on. Whereas now, resolutions have moved away from denying physical indulgences to actions around self-improvement, such as losing weight, exercising more, quitting smoking, cutting down on meat and so on.

If wanting to improve your health in 2025 think about setting resolutions around:

• Regular exercise and movement – choosing the type of exercise/movement that excites you; dance, walking, swimming, Zumba, Pilates, tennis etc. If it excites you, you are more likely to succeed in fulfilling your resolution.
• Increasing fresh vegetables and fruit in your daily meal regime to improve your digestive and overall health.
• Introducing hot and cold showers to stimulate the immune system, energise and invigorate and if you are feeling really brave, cold-water swimming.
• Introducing dry skin brushing into your daily bath/shower regime to help the body detox more effectively.
• Drinking water or herbal tea in place of caffeine-based drinks.
• Being kind and compassionate with yourself and learning from your mistakes, rather than beating yourself up about them.
• Expressing gratitude every day through journaling, verbalising your gratitude and giving positive feedback to yourself and others.
• Doing something on a weekly or even daily basis that brings you joy - listening to the birds sing, attending a class for your favourite hobby, cooking a new dish every week, visiting those friends you never get around to visiting and so on.

There are many other areas that could be included here, but these provide a good variety of things to think about and consider for resolutions to address overall health.

Why is it that so many of us give up on our resolutions very early on? Below are some tips to helping you be successful in fulfilling your resolutions.

5 Tips to Make New Year Resolutions Successful

1. Word your resolution positively as opposed to negatively. For example, instead of “I want to stop eating sugary foods” to “I want to eat fresh, non-processed foods in at least one meal a day.” To support this approach you might share photos of what you are eating on your Facebook or Instagram page. By allowing yourself some sugary foods, but introducing fresh foods daily, you are more likely to remain positive, feel good about yourself and achieve your goal. If you want, over time, you can always increase the amount of fresh foods to include into two meals a day.

2. Keep it simple. Avoid being over ambitious as when doing this you are setting yourself up to fail. Stick to one or two goals and do something every day however small, that brings you closer to achieving your goals.

3. Make sure your goals are SMART – specific, measurable, achievable, realistic  and time-bound. Stating I want to do something interesting this year, is too vague. Decide beforehand what areas of interest you have and include these into your goal. For example, “I am going to create ME time through either enrolling in dance classes or classes where I can learn to paint, attending at least 90% of the scheduled classes.”

4. Share your goals with others. By sharing with others you are enrolling the interest of those close to you and through their support it will encourage you to keep going. Keep track of your progress in a notebook or journal, detailing how you feel and what you have achieved, however small. 

5. If you slip up, don’t beat yourself up. Do reflect on your plan if slip-ups become a regular occurrence. Perhaps it is too ambitious? If you planned to walk 5 kilometres a day for 5 days a week, scale it back to 3 days and plan which days you’ll walk to get into a routine. Create a routine around when you walk, for example walking first thing in the morning or getting off the bus one or two stops early and walking the rest of the way. Walk before you eat lunch or as the first thing when you return home. Once in a routine it is something you will begin to look forward to, making it a habit.

All in all, consider whether it is more likely that you will fulfil your resolutions if you consider them as ongoing self-improvement and self-development, irrelevant of the time of year. Be kind to yourself and acknowledge any glitches, understanding why it happened and then get right back to your plan.

Happy New Year Everyone. May 2025 bring peace joy and happiness to you all and to the world.

References: https://www.almanac.com/history-of-new-years-resolutions

“Interoception” is not a new concept, it was already receiving attention over 10 years ago. However, with rising numbers of people suffering from mental health illnesses, often emotion and mood related is triggered by external factors that lead to internalising negative thoughts and feelings frequently to a point of “no control.”  Consequently, “interoception” as a concept takes the stage more noticeably.

Defined as the “sense of the internal state of the body, whether conscious about that state or not.” “Interoception includes all signals from your internal organs, including your cardiovascular system, your lungs, your gut, your bladder and your kidneys,” as documented in an article in The Guardian, August 2021, written by David Robson, “The Hidden Sense that is Shaping Your Wellbeing”.  In the same article Robson refers to the comment by Professor Mano Tsakiris, a psychologist at the Royal Holloway, University of London who said that “There is constant communication dialogue between the brain and the viscera.”  When aware of this communication link, each one of us is better able to self-regulate. Self-regulation is not uncommon to most of us, as this is one of the main characteristics of Emotional Intelligence as defined by Daniel Goleman.

The main function of the brain is to maintain balance or allostasis within all bodily systems.  It is responsible for predictive processes based on previous experience and the perception of the current experience. The former affecting how the brain responds to what is currently occurring. In other words, the brain regulates the body’s internal systems by anticipating our needs and preparing to satisfy them before they arrive. This function is central to our thinking process, emotional responses and decision making. When there is allostatic disruption, this can lead to feelings of depression, anxiety and other mental health disorders due to the perception that you can no longer control your own thoughts and feelings.

Who Rules Who?

This is not totally clear, but the current thinking and research by people such as Professor Tsakiris and Tallon-Baudry is that the brain is controlled by the body.  “We tend to think that the brain is sitting on top of the pyramid, and it’s controlling the body in general – actually, it’s probably the other way around.” The main indicators behind this are in the way our bodies are literally wired as eighty percent of the fibres in our vagus nerve ascend to the brain from various organs, especially the stomach and heart. This reflects in our understanding through phrases such as “my gut instinct says….”, “my gut response is….” And so on. When we fear danger, it is the gut that sends the message to the brain via these communication fibres, triggering the fight or flight reaction, resulting more often-than-not in either standing up to the threat or running away from it.

The relationship between the heart and the brain for instance, can create enormous resistance to learning something new. Could there be a place for interoception to create a greater understanding of effective teaching methodologies in relation to children and adults who are unable to self-regulate?

A Blueprint for Emotional Response

Craig back in 2002 wrote that “Interception is a blueprint for an emotional response.  The body sensation underlies most of our emotional feelings, if not all, particularly the most intense feelings of hunger, pain, body temperature and the need for survival.” Emotional regulation is equal to a coherent relationship with the self and plays a big part in effective communication between mind, body and feelings and consequent behaviour, reactions and mood.

What Herbs Positively Assist with Self-Regulation

We know that negative emotions lead to the fight or flight response, triggered firstly by gut instinct and then by the brain.  Which herbs address this response, create a sense of calm and inner control, thus managing emotional responses and self-regulation more effectively?

In looking at herbs, or categories of herbs that denote particular actions, it is important to consider the whole person, rather than simply the symptoms and in addition to be mindful that herbs can interfere with medications by either increasing or decreasing efficacy.  Therefore, the following are not meant as personal recommendations to be taken without guidance from a herbalist or other trained health practitioner, but merely to point out that herbs can provide safe solutions to those that are sensitive to external factors and limit the potential damage caused by internalising thoughts and feelings to a point of no control, oftentimes without the need to rely on pharmaceutical medication.

Adaptogens

In most cases when having difficulty self-regulating adaptogenic herbs have a role to play. They assist the body in managing stressful situations more effectively.  In other words, adaptogens help each one of us to improve our adaptive capacity – our ability to adapt to our environment. Persons with a superior ability to adapt, not only survive, but also have a better chance of maintaining optimal health. Those with a weak ability to adapt are more prone to dysfunction, dis-ease and illness.  Hans Seyle, the Austrian endocrinologist (1907-1982) defined stress as the “non-specific” response of the body to any demand.”  Through research of the effects on the body, Seyle formulated the concept he named “General Adaptation Syndrome” (GAS) Seyle categorised the nonspecific responses of an organism to any stressful influence into three normal adaptive reactions that are sequential stages: - alarm, resistance and exhaustion.

Due to the body’s ability to adapt, these responses enable the body to heighten its power of resistance to stressors as it adapts to external conditions. Our physical and mental ability to endure a stressful event and successfully recover is based on the amount of adaptation energy you have available. In today’s world, the reality is often that for most of us the daily demands of our lives outpace our innate resources and capabilities, resulting in serious depletion of vital energy or life-force.  Vital energy can be replenished by a good night’s sleep, a nutrient rich diet and a lifestyle that integrates work, play and rest.  Adaptogens help the mind and body to maintain stability through stressful situations and change and can further enhance the impact of positive lifestyle changes.

Wonderful examples of adaptogens that work with mind and body include

Withania somnifera, commonly known as Ashwaghanda, Rhodiola rosea and Eleutherococcus senticosus.  Ashwagandha is classified in the Ayurvedic tradition as a “rasayana” and therefore promotes physical and mental health. Often referred to as “Indian ginseng” is traditionally used for nervous exhaustion, insomnia, dementia and various respiratory disorders.

Rhodiola rosea – As a nourishing and energy-forming adaptogenic tonic, it is used to enhance physical and mental performance.  It has the ability to normalise heart rate and control stress-induced cardio-vascular related conditions, whilst protecting the heart against stress.

Eleutherococcus senticosus – Often referred to as the “King of adaptogens” or Siberian ginseng, this herb supports adrenal gland function when the body is challenged by stress. The root enhances physical stamina and stimulates mental capacity and is effective at regulating and sustaining performance over long periods of time. It is well-suited to many of the stresses that we are all subjected to, or subject ourselves to, such as “burning the candle at both ends”, working long hours, travelling and not getting enough sleep, as well as pushing ourselves both mentally and physically. Overall, it is highly effective at improving our adaptive capacity to respond to adverse situations.

When addressing the internal state of the mind and body through supporting the adrenal axis and nervous system, negative impact leading to interoception is less likely as our perception of the current experience becomes more positive, therefore does not trigger a deep negative response and all in all leads to taking things more in your stride through a logical, balanced assessment and approach sustaining an allostatic balance within mind and body.

References

Armstrong, K. (2019). Interoception: How We Understand Our Body’s Inner Sensations. Available: https://www.psychologicalscience.org/observer/interoception-how-we-under.... Last accessed 8 November 2021.

Price, C.J, Hooven, C. (2018). Interoceptive Awareness Skills for Emotion Regulation: Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT). Available: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5985305/. Last accessed 8 November 2021.

Robson, D. (2021). Interoception: the hidden sense that shapes wellbeing. Available: https://www.theguardian.com/science/2021/aug/15/the-hidden-sense-shaping.... Last accessed 8 November 2021.

Yance, D.R, CN, MH, RH (AHG) (2013). Adaptogens in Medical Herbalism. Rochester, Vermont: Healing Art Press. 22-23, 210-212, 412-413.

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Elderberry or Sambucus nigra, the Latin name, is one of the most versatile herbs closely tied to human health and healing. The history of Elderberry dates all the way back to 400 BC, and Hippocrates, the “Father of Medicine,” called the Elder tree his “medicine chest”, for it  seemed to cure a wide variety of ailments.

In folk medicine today, the elderberry is considered one of the world’s most healing herbal plants. The Elderberry tree was considered as a holy symbol of health in the Middle Ages, and it appears in ancient lore in countries such as Germany, Denmark, Romania, Russia and Scotland. Traditionally, Indigenous people used it to treat fever and rheumatism, while the ancient Egyptians used it to improve their complexions and heal burns.

Elderberry bushes are perennial shrubs within the honeysuckle family, known for both the edible berries and the sweet-smelling blossoms which precede them. European Elderberry (Sambucus nigra) and the American Elderberry (Sambucus canadensis), are the two most common species.

The plant grows up to 30 feet (9 meters) tall and has clusters of small white- or cream-colored flowers known as elderflowers. In the summer, the creamy white blossoms give way to clusters of small green berries and later ripen to a bluish-purple hue found in small black or blue-black bunches. The flowers are widely seen in the British countryside in spring and the berries are available during late summer and early autumn.

As the weather begins to change and the seasons flow from one to the other, this is time for everyone to prepare for the cold and flu season. It’s that time of the year when we are all bundled up inside and prone to spreading germs easily. Not to worry, Mother Nature has our back with different magical & medicinal healing herbs, flowers and berries to support your health. Elderberries with their unique and versatile healing properties are one of the best ways to keep away from getting sick due to seasonal colds and flu.

Nourish your body and support your immune with natural and organic foods, teas and remedies to stave off sickness.  Elderberry syrup is a very powerful way to strengthen the immune system and help the body stay healthy during the cold months. With a firm texture and moderately juicy, their flavour is distinctly tart with an extremely astringent finish. They are usually considered to be unpalatable when consumed raw and therefore more often than not are eaten after cooking. The green berries are considered toxic and should not be consumed.

Properties of Elderberries

In folk medicine Elderberries have been used for their diaphoretic, laxative and diuretic properties and to treat various illnesses such as stomach ache, sinus congestion, constipation, diarrhoea, sore throat, common cold, and rheumatism.

According to advanced research from the Journal of Functional foods, 2015, the Elderberry has medicinal properties associated mainly with the presence of polyphenols, which are compounds with strong antioxidant properties. The berries also contain tannins and viburnic acid, both known to have a positive effect on diarrhoea, nasal congestion, as well as to improve respiration.

The flowers are said to have diaphoretic, anti-catarrhal, expectorant, circulatory stimulant, diuretic, and topical anti-inflammatory actions. Leaves and inner bark have also been used for their purgative, emetic, diuretic, laxative, topical emollient, expectorant, and diaphoretic actions.

Health Benefits of Elderberries

Elderberries are packed with antioxidants and vitamins that contribute to most benefits. The main benefits of this incredible tree follow below:

Boosts Immunity

Rich in flavonoids, especially anthocyanins which are responsible for their deep purple colouring. These powerful antioxidants work to keep the immune system strong and resilient.

According to Dr Gerhard Rechkemmer who is the President of Germany’s Federal Research Institute for Nutrition and Food, his research shows that the anthocyanins in elderberries boost the production of cytokines. Cytokines are the proteins that act as messengers to enhance the human immune response to disease and works in a similar way to hormones. They can be both inflammatory or anti-inflammatory depending on what is needed and are released by immune cells either directly into the blood stream or locally into body tissue during an immune response. Increased production of inflammatory cytokines helps in treating upper respiratory tract infections and other respiratory ailments.  Once they have completed the job, inflammation is reduced and the immune system returns to its normal inactive, but alert state.

Treats Cold and Flu

The Elderflower is an "anti-catarrhal" herb, and therefore very effective for treating runny noses and congestion. Anti-catarrhal herbs prevent excess mucous formation and aid in removing mucous as well as reducing inflammation in the body.

Elderberry syrup has been used for centuries as a home remedy to treat colds and flu, both of which are caused by viruses. The syrup is very effective at reducing the severity and duration of infection if taken within 48 hours of the first symptoms. The diaphoretic actions promote a fever to remove the infection from the body through the skin.

A study conducted by School of Pharmacy, Griffith University, Australia reported that supplementation with elderberry can reduce the symptoms and duration of a cold in air travellers. Travellers who used elderberry for 10 days before travel and up to 5 days after arriving overseas experienced an average 2-day shorter duration of their colds, and a noticeable reduction in their symptoms.

Improves Skin and Hair Health

Elderberries keep your skin radiant for longer periods because of the innate anti-aging and free radical fighting properties. They act as a natural detoxifying agent and help prevent distressing skin conditions like breakouts, boils, and scars.

According to Science Daily, published by the University of East Anglia, the article ‘The Elderberry Way To Perfect Skin’, 2007, anthocyanins in elderberries gives a natural boost to your skin’s health & protects against skin damage. Distilled elderberry flower water is known to restore skin health and lighten freckles. The fruit extract can reduce inflammation and bruising.  Antioxidants in Elderberries can combat the Herpes virus, giving relief when taken internally and when the distilled water is applied externally.

The berries also work really well for great hair health. The serum can treat split ends, problematic hairlines, and might even promote hair growth.

Improves Digestion

Elderberries, like most other fruits, are good sources of fibre and can enhance digestion. The fibre content in elderberries can help to eliminate constipation, reduce excess gas and generally increase the health of the gastrointestinal system. The dietary fibre contained in the berries can also help to improve nutrient uptake efficiency, especially in the gut, helping you to absorb more vitamins and minerals from the food that you eat.

Strengthens Bones

The nutrients calcium, iron, and potassium in the berries are known to strengthen bones and increase bone mineral density, reducing the risk of osteoporosis. The anthocyanins in the berries might even prevent bone loss, but it is always best to consult your doctor or work with a trained specialist on this matter.

Eye Health

Elderberries are rich in vitamins A and B6 and can help prevent serious vision ailments like glaucoma and macular degeneration. The antioxidant activity of elderberries also helps ensure vision health in the long run.

Improves Brain Health

According to the article ‘Nutraceuticals in cognitive impairment and Alzheimer’s disease’, (2014) from the ‘journal of Frontiers in Pharmacology’ anthocyanins in elderberries can help treat cognitive impairment and the resultant conditions such as Alzheimer’s disease.

Elderberries are also full of quercetin, which is an important flavonoid critical for brain health. Quercetin reduces the harmful inflammation at a cellular level and activates the mitochondria in your cells (powerhouses) that boost cell health.

Enhances Heart Health 

According to the Oxford Academic Nutrition Reviews from the article ‘Berries: emerging impact on cardiovascular health’, 2010, states that not only elderberries but all kinds of berries have powerful effects on the heart through anthocyanins which protects the inner layer of the blood vessels from oxidative stress, protects the cells from inflammatory stressors and improves blood circulation, reducing the risk of heart disease.

As Elderberries are rich in potassium, they can help regulate blood pressure reducing the strain on the heart.

Note: Side Effects

While elderberry has many potential benefits, there are also some associated risks to be considered when consuming them.

According to the report from the European Medicines Agency, 2014, the bark, unripe berries, and seeds contain small amounts of substances known as lectins which can cause stomach problems if consumed excessively.

In addition, the elderberry plant contains substances called cyanogenic glycosides that can release cyanide in some circumstances, which is one of the reasons why the bark is less commonly used.

Applications

• Elderberries are best suited for cooked and processed applications to mitigate their tart flavour and astringent mouthfeel.
• The berries can be used to prepare teas, tinctures, wine, jams, and syrups.
• When sweetened in a preserve they become a pleasant floral and fruity condiment very similar to blackberry jelly.
• The flowers of the elderberry plant are used to make jelly, cordial a beautifully refreshing drink for the summer months and also in baking or may also be eaten as fritters.
• Elderberry syrup, an infusion of the pureed berries cooked down with sugar, can became a versatile ingredient for ice creams, sorbets, baked goods, beverages and sauces for wild game, as well as a syrup for treating early symptoms of coughs and colds.
• The edible flowers are utilized for infusing wine, cordials and the famous liqueur, St Germain. They can also be used internally for treating influenza and skin irritation.
• This versatile berry can be used dried for adding to pancakes, salads and teas or fresh by using them in smoothies, juices, in syrups and ice lollies.

Other Facts

• Extracts from elderberry are used in horticulture as a repellent against insects.
• Elderberry shoots are placed into the soil to frighten off mice as well as moles.
• The Elderberry tree is also used to control soil erosion.
• The wooden branches are also used for making pegs and other small wooden items due to the white colour.

As elderberries are now ripe and ready for picking, here’s something to try!

Elderberry Tea

Ingredients: 

• 1 cup of water
• A few elderberries
• A pinch of turmeric and cinnamon

Method: 

1. Add water and elderberries to a saucepan, add turmeric and cinnamon.
2. Bring it to a boil and boil for about 15 minutes.
3. Let the liquid cool. Strain the berries using a strainer.

Your tea is ready, the only thing left to do is to enjoy it!

You can also make the tea by boiling 3-5 grams of elderflowers in 250 mL of water. Or if you are using the bark, take one teaspoon of it and add to half a cup of boiling water. Enjoy!

Elderberry Nutritional Information

References

Elderberries Information, Recipes and Facts - Specialtyproduce.com

Elderberry Benefits - Natural Health Guide - Indigo-herbs.co.uk

An evidence-based systematic review of elderberry and elderflower (Sambucus nigra) - The Natural Standard Research Collaboration - PubMed

Elderberry Nutrition Facts and Health Benefits - Verywellfit.com

What are The Benefits of Elderberry? - UPMC HealthBeat

12 Amazing Benefits Of Elderberry For Skin, Hair, And Health - stylecraze.com

Assessment report on Sambucus nigra - L., Fructus europa.eu

Elderberry Benefits & Information (Sambucus Nigra) - Herbwisdom.com

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Guest post by Naga Sanapally

Everyone longs for the summer getaways to the pools and beaches and sipping cold drinks at the waterside, but the joys of summer can sometimes leave you with sunburn. We are aware that the summer season brings a number of skincare issues that leave skin dry, dehydrated and rough.

It is a known fact that the summer season can use up large quantities of water in the body through sweat making skin look dull and parched. Though we flaunt our fancy hats and umbrellas to beat the heat, it is also important to follow a summer skincare regime to protect the skin from the harmful UV rays of the sun.

Aloe vera is one of our favourite skin saviours and a natural remedy for post-sun skin relief. Aloe vera in its purest natural form includes therapeutic and cooling properties that help us stay cool, keeping the skin hydrated during extreme summer conditions. Aloe also has the power to absorb heat from sunburnt skin.

Aloe vera is not only an eye-catching plant that can breathe new life into a sunny spot in your home, but it is also a treasure trove of healing properties.

The name Aloe vera is derived from the Arabic word “Alloeh” meaning “shining bitter substance,” while “Vera” in Latin means “true.”  Aloe vera is also called Kathalai (in Ayurveda), Lily of the Desert, Burn plant, Elephant’s gall and Lu Hui (in traditional Chinese medicine).  The botanical name of Aloe vera is “Barbadensis miller” and it belongs to Asphodelaceae Liliaceae famil.  A shrubby or succulent, pea- green coloured plant it grows mainly in the dry regions of Africa, Asia, Europe and America.

A Healing Herb: The History of Aloe Vera

The use of Aloe vera in herbal medicine has a history of over 5000 years. Ancient Egyptians idealised Aloe vera as the ‘plant of immortality’. Cherished by royalty, like Cleopatra and Nefertiti who used it as a beauty elixir, as well as soldiers who used it to treat wounds after battle.  Today it is used by many in our daily lives to soothe burns and sunburn alike.  Aloe is a useful and powerful healing agent. Infact, Greek philosophers believed Aloe vera was the universal panacea for every ailment, inside and out!  This wonderful herb has been used for centuries as a health and wellness staple taken internally to soothe gut issues and applied externally to the skin by people all over the world.

Properties of Aloe Vera

The Aloe plant has cooling, unctuous, heavy, bitter and sweet properties which translate into a perfect option when in need of a powerful anti-inflammatory and anti-bacterial agent.         The clear gel inside an Aloe plant is made up of over 75 different constituents even though 95% of it is water. These constituents include:

• Vitamins – contains vitamins C, E, Beta Carotene, B12, folic acid & choline.  Antioxidant properties help neutralize free radicals.
• Minerals - includes magnesium, manganese, zinc, copper, chromium, calcium, sodium, potassium and iron, helpful in the proper functioning of the enzyme system.
• Enzymes - It contains 8 enzymes, aliiase, alkaline phosphatase, amylase, bradykinase, carboxypeptidase, catalase, cellulase, lipase, and peroxidase. Bradykinase helps to reduce excessive inflammation when applied topically to the skin, while others help in the breakdown of sugars and fats.
• Hormones - Auxins and gibberellins that help in wound healing and have anti-inflammatory powers.
• Anthraquinones - Aloe contains 12 anthraquinones, which are phenolic compounds traditionally known as laxatives. Aloin and emodin act as analgesics and are antibacterial and antiviral and therefore powerful natural painkillers.
• Amino Acids - 20 out of the 22 required by the body as the building blocks for protein and 7 out of the 8 that the body cannot manufacture itself.
• Sugars - including long chain polysaccharides that help boost the immune system.

• Fatty acids & Salicylic acid  – Aloe contains 4 plant steroids, cholesterol, campesterol, β-sisosterol and lupeol, which has anti-inflammatory, antiseptic and analgesic properties, helping to break down dead tissues.

• Lignin - a woody substance that is included in topical preparations which enhances the penetrative effect of other ingredients on the skin.
• Saponins - soapy substances that have an anti-microbial effect.

What can Aloe Vera be used for?

Let us look into some of the incredible benefits of Aloe vera that help to explain its importance in every day life. Aloe vera has been praised not only for its skincare benefits for age-old centuries, but has gained further attention for its additional benefits for hair and general health.  Consequently, it is used as an ingredient in many skincare, haircare and health products.

Skincare

Because of its moisturising properties, it helps in keeping skin nourished & hydrated, improving the skin’s firmness and elasticity.  Bill C Coats, one of the world's foremost experts on Aloe Vera, who is also referred to as the Father of Aloe vera states that "since the skin needs nutrition of its own, Aloe vera, when formulated into a properly designed personal care regimen, can treat, exfoliate, restore, and provide constant, impressive nutrition to the human skin”.  In Ayurvedic medicine it is referred to as the miracle herb that can be used to treat wounds, minor cuts, dry skin and severe burns, sunburns as well as insect bites.

Strengthens the Immune system

When taken internally on a regular basis, Aloe’s ability to detoxify helps keep the immune system in check by boosting the body’s own immune system and providing many of the nutrients for preventing or fighting off illness and infection.

Strengthens Oral Health

Dental decay and gum diseases are very common health conditions. One of the best ways to prevent these conditions is to reduce the build-up of plaque, or bacterial biofilms, on the teeth.

Aloe vera helps to kill the plaque-producing bacteria in the mouth, making it effective an rinse or toothpaste. Its antibacterial properties help to fight against cavity-causing bacteria and helps combat diseases that cause gum inflammation.

According to the Ethiopian Journal of Health Science, in a study conducted on mouth rinsing among 300 healthy people, researchers compared 100% pure Aloe vera juice with the standard mouthwash ingredient Chlorhexidine. After 4 days of use, the Aloe vera mouth rinse appeared to be just as effective as Chlorhexidine in reducing dental plaque.

Haircare

Aloe vera works amazingly for haircare, due to its antibacterial and anti-fungal properties topical application of the gel can hydrate, nourish and strengthen hair as well as combating an itchy scalp and dandruff.  The gel contains a proteolytic enzyme which helps to repair dead skin cells on the scalp. It also acts as a conditioner, leaving your hair smooth and shiny while promoting hair growth. Diane Gage, author of “Aloe Vera: Nature's Soothing Healer”, says, "Keratin, the primary protein of hair, consists of amino acids, oxygen, carbon, and small amounts of hydrogen, nitrogen, and sulphur. Aloe vera has a chemical makeup similar to that of keratin and it rejuvenates the hair with its own nutrients, giving it more elasticity and preventing breakage”.

Aids in digestion

Kelly Morrow, a faculty member in the department of Nutrition & Exercise Science at Bastyr University, Washington, says that Aloe vera is soothing to the mucosal tissues in the gut.     Aloe vera has been used as a treatment to help ease gastroesophageal reflux disease (GERD). Its antioxidant properties help to soothe the stomach lining and its antimicrobial properties help fight bad bacteria. Dr. Jeffrey Bland, a biochemist with a PhD from the University of Oregon, in his research, reveals that aloe vera juice is capable of improving digestion, irritable bowel syndrome, and overall gastrointestinal function.

As Aloe vera contains anthraquinones - the yellowish-coloured latex like substance that forms the outer part of the leaf, is known to cause allergic reactions. Therefore, always consult a practitioner for safe dosage and administration of any herbal preparations before internal use.  

The importance of daily Aloe Vera use

Manufacturing of Aloe vera extracts is one of the largest botanical industries worldwide and because of this is widely used on a global scale.  Aloe vera is found in many pharmaceutical products as topical applications in gels and ointments, as well as oral use as tablets and capsules. In the cosmetic and toiletry industry, it is used as a base material for skin moisturizers, soaps, shampoos, sun lotions, makeup creams, perfumes, shaving creams, bath aids, and many other products. The food industry uses Aloe in the manufacture of functional foods, especially health drinks and as a bitter agent.  It is also used as a food preservative.

Why not incorporate aloe not only during the summer to protect your skin, but also in your year-round daily routine by adding to smoothies, shakes or taking a tablespoon daily to ease acid reflux and soothe the gut as well as in your haircare regime.  Aloe vera is truly a magical plant.  Useful in many ways, it is one of nature’s unsung heroes. 

"The closer we are to nature the better it is for our health" 

-Unknown

Explore the taste of Aloe - Try this Drink

(By Jeff Mauro on the Food Network)

Ingredients:

1 ½ cups coconut water

2 tbsp. food-grade aloe vera gel or juice

1 medium cucumber, seeded and diced

½ cup apple, peeled, cored and diced

Instructions:

Add the coconut water, aloe vera, cucumbers and apples to the carafe of a blender and puree until smooth. Strain if desired. Serve immediately over ice.

References

The Ancient ‘Plant of Immortality’ That Treats Over 50 Medical Conditions | Ancient Origins (ancient-origins.net)

ALOE VERA: A SHORT REVIEW (nih.gov)

What is Aloe Vera? The history and content of Aloe Vera (thealoeverasite.com)

How to Use Aloe Vera Plant: Benefits, Risks, and More (healthline.com)

6 Amazing Benefits of Aloe Vera for Hair, Skin and Weight-Loss - NDTV Food

Aloe Vera: The Ultimate Guide | Natural Healers

Preliminary Antiplaque Efficacy of Aloe Vera Mouthwash on 4 Day Plaque Re-Growth Model: Randomized Control Trial (nih.gov)

Microsoft Word - Effect_Of_Orally_Consumed[1].doc (desertharvest.com)

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Image source: This is a beautiful painting by 9^th Grade Ajunath Sindhu, from Trissur, Kerala: This student painted to depict his mother’s daily routine, when his father continually introduced his mother as just a housewife and that she doesn’t work. Ajunath was surprised at his father’s comments, because he never saw his mother idle.

What is the essence of a woman?

International Women’s day gives you an extra reason to celebrate amazing and wonderful women in your life. On this day 24 hours is dedicated to celebrating inspiring women.  Proud to be a woman, I myself feel that it is a great opportunity to spread a little kindness and show a token of appreciation and gratitude for all incredible women in my life!

 “Dedicated to all beautiful women out there, here’s to all the care you take for everyone around you, to all the love you give, to all the smiles you spread”. Let’s celebrate the essence of womanhood and take a moment to cherish all the roles she fulfils with grace.

In few words my feelings about women include – “A sweet little child who loves pink, that daring adolescent who tries her mother’s cosmetics while no one is looking, that aspiring young damsel who is as worried about her studies as she is about the latest fashion trends, that shy little bride who grabs her husband’s hand while yearning to earn respect in her new home, that experimenting parent who cares for and protects her child like no one else and that confident entrepreneur who can shake the world”.

Women are more than the gateway to the human experience. They use that same womb energy to birth new ideas, inventions, and contributions into existence. Women are the necessary elements upon which life itself depends, and on this day, they deserve to be admired and celebrated.

Appreciating all the women that have made and continue to make a difference in our lives. It’s a perfect time to say thank you to all the mothers, grandmothers, aunts, sisters, friends, and all the other remarkable women who have shaped our lives.  Kisses and hugs are common endearing gestures to show affection, but on this day, the amazing women in your life deserve more than that.

Giving a gift of flowers to your mum, sister, co-workers, and best girlfriends is a wonderful way to show your gratitude on this beautiful day. It’s not only a thoughtful and heartfelt idea, but a great gift also, adding an extra layer of festivity to honour, cherish and mark the day that recognises the glory of all women.

A study by Rutgers university showed that those who received flowers as a gift “show that flowers are a powerful positive emotion “inducer”. In Study 1, flowers, upon presentation to women, always elicited the Duchenne or true smile. Women who received flowers reported more positive moods three days later. In Study 3, flowers presented to elderly participants (55+ age) elicited positive mood reports and improved episodic memory. Flowers have immediate and long-term effects on emotional reactions, mood, social behaviours and even memory for both males and females”. (Haviland-Jones, 2005)

Which flowers might make the best choice?

International Women’s day coincides with the first days of spring when daffodils and tulips are flowering.  Their vibrant colours helping to brighten the smile of all those who receive them, making the celebration extraordinary and memorable. Mimosa flowers have a special meaning and a part in the history of this long-celebrated day.  Mimosa has traditionally been used to support a healthy stress response and healthy mood.  Used in Traditional Chinese Medicine (TCM) it is closely aligned with a positive mood and is known as the “happiness” flower.  In the language of flowers, Mimosa is the “conjuration of secret love.”  What better flower to celebrate special women in your life?

In Russia, even though, not a spring flower, roses are the favoured flower of choice.  The red rose is a symbol of beauty, passion, desire, and romantic love. Beyond the more passionate connotation, red roses are often used outside of romantic contexts to convey congratulations and gratitude.

With their distinctive and alluring scent, it’s not surprising that they were revered by the ancient Greeks and Romans who used rose petals to adorn their baths – not only for their heady fragrance but for their beautifying properties too. These beautiful flowers come in a plethora of colours to reflect and show what you feel about the women in your life, when giving these flowers.

Traditional uses & benefits of Rose

The most famous medicinal roses are Rosa damascene, a beautiful fluffy, highly fragrant old-fashioned rose, Rosa canina, Dog rose and Rosa gallica, a very old rose that has been cultivated for over 3,000 years in Iran.  Highly fragranced it is known as the “Queen of flowers” and used to prepare rose water, a remedy for depression because of its volatile oils.  The dog rose, commonly found in our hedgerows produces berries in the Autumn that are picked to make rosehip jelly, tea and syrup.  Rich in vitamin C, A and vitamins B1,2,3 and K, it is a wonderful cold and flu preventative and in folklore was a widely used remedy for chest problems. Other benefits of rose:

• Naturally antibacterial, Rose contains the phytochemicals, nerol, geraniol and citronellol which are effective against many strains of microbes and bacteria. It makes a wonderful natural cleanser that can combat acne, rosacea and other bacterial skin conditions.
• Rose essential oil and water are cooling and anti-inflammatory, making them a good choice to take the sting out of sunburn or insect bites.
• According to the “Journal of Midwifery and Women's Health,” a study in Taiwan of 130 women, discovered that consuming Rose tea on a regular basis not only reduced cramping during menstrual periods but also resulted in a significant decrease in distress and anxiety.
• Rose essential oil is perfect to lift the spirits, helping to overcome stress, anxiety and depression, promoting emotional balance and stabilising mood swings.  It eases nervous tension and relaxes the body and mind for a restful night’s sleep.
• Rose petals contain polyphenols, antioxidants that work to protect your body from cell damage. The polyphenols in rose tea have been shown to reduce the risk of heart disease, diabetes, obesity, and various cognitive diseases.
• Rose extract or oil is widely used in the cosmetic industry as an ingredient in soap, body wash, perfumes, body sprays and other cosmetics.

All of us here at Green Key Health salute the spirit of women and wish you all a very happy International Women’s day.

If you would like to participate in virtual events that are being organised throughout the world to celebrate the success of women, please click here.  

References

www.medicalnewstoday.com/articles/320216

www.petalrepublic.com/international-womens-day-flowers

Haviland-Jones, Jeannette, et al. “An Environmental Approach to Positive Emotion: Flowers.” Evolutionary Psychology, vol. 3, no. 1, 2005, p. 147470490500300., doi:10.1177/147470490500300109.

www.indigo-herbs.co.uk

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New here? I write about how to take a holistic approach to health and well-being, to treat illness and help you be the best you can be. You can read similar blogs here:

Simple Steps to Mental Wellbeing

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Everything You Need to Know about Intermittent Fasting

Traditional Ayurvedic Home Remedy for Colds and Flu

Benefits of Vitamin D in Immunity and Protecting against Depression

Fermented Foods – A Simple Way to Good Gut Health

Riot In The First Chakra

The Fear Factor – What’s Holding You Back?

Post COVID19: 5 Steps to Creating Strong Immune Health in the Workplace

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The world has changed, and we are adjusting to new ways of living without any sense of how long this will go on. Throughout this pandemic and the latest lockdown, parents themselves are confused about the current situation, are often having difficulty to process their own emotions, whilst at the same time trying to coach and support their children.

Deliberating on the impacts of changes in daily routine of our children and young people whose lives have been tipped upside down to being home schooled, once the choice of a very small percentage of parents, to practically everyone being home schooled.  How social interactions have drastically been reduced with friends & family, the former an activity which for all children is a part of schooling and the joy of going to school to see their mates. No doubt this uncertainty has affected children in different ways. Some coping well with the challenge and others possibly overcome with anxiety and fear. As parents our antenna are trained on spotting changes in behaviour of our children that we feel might be damaging their school performance and their mental health.  I don't need to tell you that it is important for parents to pay attention to the feelings of their children and to help them cope with these challenges and help balance their mental and emotional stability.

How can you, as the parent who is working from home, helping school your children also from home whilst keeping up with the other aspects of home life, relieve the routine to keep the interest and excitement of your children?  Letting them be children and do everything that children are supposed to do as a part of growing up that they would normally do with their friends both in and out of school, to form those necessary early life experiences. 

How can you take this as an opportunity?

Potentially here is an opportunity. An opportunity to be present and connect with your children in a way that is deeper than ever before. Now is the time to create a fulfilling experience in parenting for both you and your family, and to build a stronger bond with your children.  The most important thing you can do for your family especially your children at this time is to cultivate a sense of calm and happiness within yourself so that you can create a peaceful home of love and connection. There is one step to creating happiness through the expression of love. When you express love you create happiness and joy within yourself, naturally expressing this outward to those around you. Happiness is not just a state of mind, it is a state of emotion.

Kids, certainly those under 10, want to be with their parents. Spend time together as a family. For example, make it a point to have dinner together at the kitchen or dining room table at least a few nights a week and make a rule that no technology is allowed during meal times, so that you can talk, share information and get a gauge of how your kids are feeling during lockdown.  Engage with them and ask about what they learned today from their teacher or build stories around their learning. Ask about the time they spent chatting with their friends on line in “golden time”.  During breaks from lessons, spend time talking to your kids, sharing and enjoying some short conversation or playing in some way.

Children generally are creative when given the opportunity. Creativity is also an avenue for children to share their feelings, thoughts and ideas helping them feel good about themselves and who they are. It’s really important to remember that being able to express yourself is not about being the best at something or putting on a performance for others. It is about finding a way to show who you are, and how you see the world that helps you feel good about yourself.  Therefore, encourage and inspire your children to build their self-esteem through creativity, helping them express their inner thoughts and to feel good about themselves.

Children can do this through different activities which engage them. For example, art, music, writing and poetry, dance and drama, photography and film, and other activities that they really enjoy or have never tried before. Now is a perfect time for trying something new. For example, treasure pirate sensory bottles and slime making. There are some useful links below for different activities that engage younger children and create fun.

Teach science through gardening! Yes, you can garden indoors.  As we are now moving towards spring, growing seeds that can later be planted outside or into larger containers can be educational and inspiring. Below are a few ideas for indoor gardening activities for children.

• Beansprouts
• Plant Misting
• Indoor Root Vegetable Garden
• Planting Paperwhites 
• Regrowing vegetable scraps
• Indoor plant race with pantry items 

Simple ways you can encourage your child to express themselves

• Encourage your child to build on their unique interests and praise their efforts in whatever they choose, for example dancing, art & craft, baking, fashion, drawing, constructing with the use of tools such as Lego if indoors, or with nature’s treasure chest when outdoors.
• Some children may not think of themselves as being creative, but you as a parent can help them to focus on the importance of the process and the way it can make them feel, rather than the end result. Do not judge their efforts, infact encourage them for trying rather than for doing something well.
• Give your full attention by listening carefully to your children, this helps them to feel more comfortable and confident when expressing themselves. Summarise what they have shared and acknowledge their feelings.
• Children try to express their feelings through different avenues of their behaviour, through play and sometimes even by being silent. Pay attention to what your children are trying to tell you.
• Take time to validate your child’s feelings. Don’t be dismissive and act like their feelings are not important. If you do not validate your child’s feelings, they will think that their feelings are unimportant and learn not to share them at all. You don’t want that, of course. Listen and communicate with compassion.
• There are lot of online videos and tutorials that you and your child can access. Trying something new together can inspire you both to start new projects, try out something different or enhance already existing hobbies.
• Take time to get outside and play. If your children are too young to walk far, introduce some kind of activity such as hide and seek, a game that requires them to find certain items that are readily available in nature, or activities that require them to spot things that might begin with a certain letter, for example the letter C.

You are your child’s first and most important teacher!  Whilst this is an opportunity for you to be more connected with your children and provide your fullest efforts to support their mental health and wellbeing, it is also an avenue for you to learn from them as they remind you how to play.  Seeing and feeling that both you and your children can thrive and grow in these difficult times is a reward that any parent would and should be proud of.

References

News Articles - Children's Mental Health Week 2021

Children's Mental Health Week 2021: Express Yourself - YouTube

https://www.publichealth.hscni.net/

https://www.theguardian.com/uk-news/2021/jan/13

Useful resources for children

https://www.booktrust.org.uk/books-and-reading/have-some-fun

Improving children’s mental health in schools – Place2Be  (Launching BAFTA Kids at Home with Place2Be)

32 Fun and Creative DIY Indoor Activities Your Kids Will Love

Parents and families | National Literacy Trust

Hungry Little Minds – Simple fun, activities for kids aged 0 – 5 

Sunken Treasure Pirate Sensory Bottle Ideas for Kids | Fun-A-Day!

https://youtu.be/rn4iNpTz3N8

Fun Ideas for How to Make Slime with Kids | Fun-A-Day! 

Giant List of Indoor Activities for Kids

To discuss something prior to booking your kinesiology, naturopathic and herbal consultation, please contact Rachel directly.

New here? I write about how to take a holistic approach to health and well-being, to treat illness and help you be the best you can be. You can read similar blogs here:

Everything You Need to Know about Intermittent Fasting

Traditional Ayurvedic Home Remedy for Colds and Flu

Benefits of Vitamin D in Immunity and Protecting against Depression

Fermented Foods – A Simple Way to Good Gut Health

Riot In The First Chakra

The Fear Factor – What’s Holding You Back?

Post COVID19: 5 Steps to Creating Strong Immune Health in the Workplace

10 Tips for Protection Against Electromagnetic Radiation

Finding the New Norm

Kindness Costs Nothing: Building Healthy Relationships

How is Your Digestion?

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Bringing you the best from ancient Indian healing and the medicinal art of Ayurveda; Kashayam a soothing Herbal Tonic prepared from common herbs & spices found in our kitchens.

Amidst the Covid 19 outbreak, mankind across the globe is suffering. Enhancing the body’s natural defence system (immunity) plays a vital role in maintaining optimum health. We all know that prevention is better than cure. As there is no specific medication for the treatment of COVID-19 yet, it is advisable to take preventive measures to boost your immunity and that of your family.

The Herbal tonic Kashayam refers to a water-based decoction or water extract of a single or group of herbs and can be used for many ailments including indigestion, sore throats, coughs as well as the common cold. It is an ancient form of medicine that has been used over centuries. A dark coloured liquid that is often very bitter in taste.

Kashayam is a strong immune booster wellness drink that can remedy typical winter seasonal ailments. Kashayam is traditionally used in India and proven to be effective at boosting energy and immunity, especially during the monsoon/winter season.

Most ingredients used can be found in the home without having to go out and buy any specific ingredient. Other than the fact this Kashayam is an effective remedy it does not have any harmful side effects, that might be found in mainstream medicines.

Specially during these unprecedented times of the Coronavirus pandemic, it is wise to support your immune system. Kashayam is just one way to boost the immune. It may not taste that great, but with regular drinking, one can acquire the taste and get used to it. Kashayam is a natural and simple way to fight off colds, coughs, fevers and throat issues, giving you strong protection.

Kashayam can be made with different ingredients. However Ginger Kashayam is especially popular as a remedy as ginger has several constituents that are particularly important in boosting immunity. According to the AYUSH Ministry (Department of Ayurveda, Yoga and Naturopathy, Unani, Siddha and Homoeopathy (AYUSH), adding ginger to your daily diet can go a long way to keeping infections at bay.

Health Benefits of Ginger (Zingiber officinale)

Ginger is high in volatile oils including gingerol and camphene, sesquiterpenes including zingiberene as well as several vitamins (A,B,C) and minerals (iron, calcium, magnesium), making it rich in bioactive constituents full of medicinal properties. Gingerol has powerful anti-inflammatory and antioxidant properties that improve health in many ways. Ginger can be chewed or drunk as Kashayam. Some of the health benefits include:

• Easing colds and flu
• Relieving several forms of nausea, including travel and morning sickness
• Easing chronic indigestion
• Strengthening your immune system

Different methods of Kashayam preparation

Method 1

The following recipe makes approximately 25 cups of Kashayam. The powder can be stored in an airtight jar for up to six months to be used on a daily basis as and when needed.

INGREDIENTS - 1 stick Turmeric, 1 piece 2” long dry Ginger, 1 whole Nutmeg, 3 strings fresh curry leaves, 1 cup Coriander seeds, 1/2 cup Cumin seeds, 1/2 Cup Black peppercorns, 1/2 cup Fennel seeds, 2 whole Cardamom, 8-10 Cloves, 2 Tbsp Cardamom peel, 1 medium Bay leaf

Kashayam powder preparation:

1. Crush Turmeric stick, dry ginger, nutmeg separately in a crusher and keep it aside
2. Dry roast curry leaves along with the stick and keep it aside
3. In a skillet, dry roast coriander seeds, black pepper, fennel seeds, cumin seeds, whole cardamom, cardamom peel, cloves, bay leaves along with crushed turmeric, ginger and nutmeg
4. After 5 minutes add dry roasted curry leaves and continue to roast for another 5 minutes. Cool down completely
5. When it has cooled down, transfer to mixer jar or blender and make a fine powder. Kashayam powder is now ready and can be stored in a jar for use on a daily basis. Kashayam powder can be stored in a container for more than 6 months.

Kashayam drink preparation: 1 glass Water, 3 Small pieces Jaggery (natural unrefined sugar cane), 1/4 tsp Turmeric powder, 1/4 tsp Kashayam powder (made earlier), 1/4 tsp Ginger paste, 1/2 cup Milk

(Serving 2 cups)

1. Add 1 glass of water in a pan, place it on the stove
2. When water starts boiling add jaggery, turmeric powder, Kashayam powder, fresh ginger paste and boil on a medium heat
3. Boil until water is reduced to half its original volume
4. Now, add milk and bring it to the boil

If you do not like milk, Kashayam can be prepared either with a dairy alternative or without adding milk.

Method 2

Ginger Kashayam (this preparation is sufficient for 2 times a day)

INGREDIENTS 2 ginger pieces, 2 tbsp of coriander seeds, 3 tbsp of crushed palm jaggery or yellow jaggery (natural cane sugar), ½ tbsp of black pepper- you can reduce the quantity if you find this too spicy

1. Crush all the ingredients in a pestle
2. In a saucepan combine the crushed ingredients and 300ml of boiling water
3. Boil till the quantity is reduced to nearly half
4. You can add a pinch of salt if desired
5. Serve hot.

As per the AYUSH Ministry, take half a glass of Kashayam on an empty stomach, and repeat 3-4 times a day until symptoms have been alleviated and you begin to return to full health, or take as part of your daily routine to ward of seasonal colds and flu.

Enjoy this Ayurvedic tradition. Wishing you a healthy winter season.

Sources: Www. https://www.ayush.gov.in/docs/123.pdf

https://www.healthline.com/nutrition/ayurvedic-herbs

https://www.flavourstreat.com/kashayam-ayurvedic-beverage-mix/#genesis-nav-primary

(http://www.sciencedirect.com/science/article/pii/S2352618115000438) Authors: Pritam Sarkar,  Lohith Kumar DH, Chanda Dhumal, Shubham Subrot Panigrahi, Ruplal Choudhary, Traditional and ayurvedic foods of Indian origin, Journal of Ethnic Foods, Volume 2, Issue 3, 2015, Pages 97-109, ISSN 2352-6181, https://doi.org/10.1016/j.jef.2015.08.003.

http://www.monsoonspice.com/2013/03/kashaya-or-kashayam-recipe-herbal-or...

Fermented foods receive a lot of attention for one reason or another.  Is this justified?

Fermented foods are an ancient technique of preserving food, including cheese, sauerkraut, kimchi, kefir and kombucha.  These foods are rich in probiotics which help to keep your digestion healthy by populating the gut with beneficial gut bacteria.  With the link between the gut and the brain, fermented foods also have an impact on brain health as well as the immune system.  Seventy percent of our immune is found in the gut-associated lymphoid tissue, therefore a healthy gut is essential for a strong immune system.

What are fermented foods?

The most well-known fermented foods include Kimchi, essentially a raw fermented Chinese cabbage soaked in a salty brine with cayenne pepper, ginger and sometimes other vegetables and spices added.  It is a traditional side dish to most main meals in Korea.  Sauerkraut, a traditional German dish is also cabbage that has been fermented, but in this case with salt, rather than a salty brine to give a lacto-fermentation rich with probiotic lactic-acid bacteria. 

Kefir, another fermented food, commonly found in Eastern European countries, is usually made from cow’s milk, but can also be made with goat’s milk.  It is a fermented drink, looking very similar to yogurt, but thinner.  The process of fermentation turns the milk's lactose into lactic acid, giving it a slightly sour taste.  Due to the process of fermentation and the breaking down of lactose, those who cannot tolerate cow’s dairy, can often enjoy kefir without any adverse effects.

Kombucha whilst not a fermented food, but rather fermented tea can be made from any kind of tea, adding interest and flavour to suit different tastes.  The fermentation process is started with a combination of bacteria, yeast and sugar, which create a large bacterial colony that forms a film over the tea.  This is known as a scoby and can be used to make the next batch of kombucha.

Fermentation is a natural process through microorganisms like yeast and bacteria which convert carbohydrates – starch and sugar, into alcohol or acids.  It is the alcohol and the acids that act as a natural preservative and give fermented foods a distinct zest, tartness and in some cases even sourness. The fermentation process promotes the growth of beneficial bacteria, commonly known as probiotic bacteria or probiotics. During the salting and fermenting process pathogenic bacteria are eventually eradicated and replaced with beneficial bacteria, leading to heightened health benefits when including fermented food in your diet on a regular basis. 

What are the benefits of eating fermented foods?

Kimchi, for example is packed with an assortment of powerful antioxidants, preventing oxidative damage from harmful effects of free scavenging radicals, and is rich in probiotics in the form of lactobacillus bacteria.  Kimchi is also high in fibre and nutrient rich, containing many vitamins including A, B1, B2 and vitamin C, as well as being rich in amino acids and minerals – iron, calcium and selenium.

As the gut houses approximately seventy percent of the immune system in the gut- associated lymphoid tissue (GALT), this means that when our gut is well populated with probiotic bacteria, the fermented food will improve immune function, heart health and digestion of foods, whilst also supplying many additional vitamins and minerals, as seen with kimchi. 

The link between the gut and the brain through the gut-brain axis also means that poor gut health will affect our brain health negatively, possibly experiencing lack of focus, brain fog and poor memory.  Therefore, including  fermented foods regularly in your diet, also has an impact on your brain health.  When buying fermented foods be sure to buy good quality products that have been fermented correctly.

Is there a right time to include fermented foods into your diet?

Including fermented food and drinks into your daily diet is an easy way to ensure good gut health.  Probiotic good bacteria from fermented food and drinks will populate your gut with bacteria that aid the digestion of food and support strong immune health.  These foods are particularly helpful after completing a course of antibiotics, as they re-populate the gut with the good bacteria that the antibiotics have eradicated.  As we age, our body systems, including the process of digestion becomes less efficient and eating fermented foods can be helpful in maintaining good digestion.

Eating a variety of fermented foods gives the consistency to keep bad bacteria from multiplying in the gut and causing gut issues.  Look to incorporate kefir into smoothies, on cereals in place of yogurt or on its own.  Taking a tablespoon of kimchi or sauerkraut with your main meal is all you need to get the benefits of a good dose of healthy bacteria.  Kimchi is not only an excellent side dish, but it can also be added to soups, stews and other dishes. Try putting sauerkraut or kimchi into sandwiches, on pancakes and in omelettes.

References

Marco, Maria L., Heeney, Dustin, Binda, Sylvie, Cifelli, Christopher J., Cotter Jay D., Foligne Benoit, Ganzle Michael, Kort Remco, Pasin Gonca, Pihlanto Anne, Smid Eddy J., Hutkins Robert. (2017). Health Benefits of Fermented Foods: Microbiota and Beyond.  Last accessed 5 February 2018.

Mercola, J Dr.. (2015). The Tangy Tasty Superfood Korean Families Eat with Every Meal.  Last accessed 11 February 2018.

Park.KY, Jeong AK, Lee, YE, Daily, JW 3rd. (2014). Health benefits of kimchi (Korean fermented vegetables) as a probiotic food. Last accessed 11 February 2018.

To discuss something prior to booking your kinesiology, naturopathic and herbal consultation, please contact Rachel directly.

New here? I write about how to take a holistic approach to health and well-being, to treat illness and help you be the best you can be. You can read similar blogs here:

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Do you love Pinterest as much as I do? Please pin any of these graphics!

It is interesting to hear the more recent news bulletins, which in honesty I seldom do because it either lacks interest or is repetition of the same.  However, what caught my attention is the fear that has been generated as part of the fallout from the COVID19 lockdown, which our leaders are trying to address to get the economy up and running by encouraging the general populous to return to work.  We see the fear manifested in different ways, such as parents not wanting children to go back to school, individuals fearful to leave their house and avoidance of using public transport, all with the same underlying cause; the fear of catching COVID19.

What is fear and how does it impact health? 

Fear as defined in the Merriam Webster dictionary is “an unpleasant often strong emotion caused by anticipation or awareness of danger.”  This matches perfectly with the challenge global leaders now face in their quest to get people back into work and the world economy up and running.

Let us consider animals in the wild, such as a herd of zebra.  Zebras will be grazing quite peacefully when all of a sudden, they intuitively know that there is some kind of threat to their wellbeing close by.  The natural response is to go into alert mode, which drives the fight or flight reaction.  There is no worry, circulating thoughts, deliberation or similar. They simply look around for the threat and take the necessary action to either run (flight) or stay and fight for survival.  Once the perceived threat has gone, the herd go back to grazing peacefully, as if nothing had happened a few minutes earlier. The threat of being eaten is an accepted part of their lives.  

In our human world, we tend to intensify the fear through an unhealthy rumination of negative thoughts that often distort the real picture, leading to poor decision-making, lack of sleep and other bodily symptoms that cannot be identified medically.  This does not mean to say that fear does not exist and that we do not feel it, in fact the opposite. It is real, and our mind and body do feel it.

What stops us from making that decision and just doing it?  To leap over the barrier and to take that first step, only to find when we have done it that we are fine and the world around us is fine?  There is no right answer to this question, as each one of us is different.  We each have our own myriad of reasons that we explain to ourselves and those around us, rationalising the reasons why we are not taking steps to overcoming the fear. 

What happens when we live in fear of something, for example the fear of catching COVID19?

Being sucked into a vortex of overthinking negative thoughts. Neurological Sciences agree that as we think something and re-think something, neurological pathways are fixed, and we can in some ways become what we contemplate.  In other words, we attract the very thing that we are fearful of.

The equivalent human response to danger is, as with zebras, the urgent initiation of the fight and flight response.  On receiving the alarm from the amygdala, (part of the brain) that triggers the release of stress hormones including cortisol to prepare us for the fight or flight mode; dilation of the pupils, blood supply is channelled away from less important bodily functions into the muscles. Our heart rate quickens, driving the release of perspiration in response to the sympathetic nervous system kicking into full alert. Our glands release a mix of hormones, especially adrenaline and cortisol into the bloodstream.  The heart sends messages to the brain via the vagus nerve supported by an increase in neurotransmitters. All this before the neocortex has had a chance to identify the nature of the emergency, whether life-threatening, joyful or something inbetween.

The second phase, for want of a better description, that occurs within seconds, is the receipt of information through the senses to the neocortex. As a result, an understanding forms about the situation and the fight or flight impetus is either modified or countermanded.  During this time, more complex feelings may take the place of sheer anger or abject fear, and might include emotions such as regret, amazement, frustration or even embarrassment.

As consciousness begins to take control the fight or flight reactions will slowly be returned to normal through reversal of the extreme arousal process. This often leads to expressing excess energy amassed seconds earlier through laughter, tears, or shouting, supported by body language such as finger pointing, foot stamping and head shaking.  All of which are outlets for the release of pent-up feelings, ultimately resetting the amygdala’s warning light.  

Unlike animals, what might not be reset is the hypothalamus-adrenal-pituitary (HPA) stress system.  Actions of this system, especially the release and reabsorption of cortisol take considerably longer to reset, particularly when the threat is perceived to be overwhelming and/or chronic.  In this case, instead of the feeling of fear being overridden, modified or followed through, it becomes suppressed inside the body, leading to phantom pain and/or post-traumatic stress disorder (PTSD).  The lack of resolution is likely mirrored in the brain, with associated concerns being insufficiently processed and thus harboured in the emotional brain.

Dis-ease has an emotional foundation.  Fear is one of the cardinal emotions and when suppressed as with other cardinal emotions; guilt, anger and shame, it starts to lay the foundation for dis-ease.  If an individual is already suffering from some form of disease or health condition, which further compounds the body’s stress and need to re-balance through mobilisation of the immune system.  In other words, draining resources to fight a condition that is emotionally draining the system.

There is so much to process in relation to COVID19, with 24/7 news, social media, and an impact that has been felt at the very core of our modern global society.  This fear has the capacity to drain us of unconditional love for ourselves and for others.

Having a healthy discipline of active listening and thinking about current day controversial issues, is important.  It is through openness and tussling with difficult problems that transformative change will impact ourselves our families and our communities, opening the way for something new, that is for the better.  Holding on to what no longer causes pain and fear of what is to come, dragging out the process and potentially setting the foundation for dis-ease.
 

How can we overcome the fear?

Love is the opposite of fear, which is the most important law of the universe.  First love of oneself and second love of others.  Love is all there is.  The King James version of the Bible tells us: “There is no fear in love; but perfect love casteth out fear; because fear hath no torment”.

Is it now time to come together even more, as humans in our communities?  To celebrate our lives within these communities and to provide neighbourly support and help, caring for those that feel vulnerable and fearful.  To fully embrace the community spirit and to give and share joy to overcome the fear.

Make time to be kind to yourself and those around you.  Go inward to hear how your mind and body feel, releasing pent-up emotions through forgiveness and communication with others. Give gratitude for the small things.  Be present to nature’s abundance and calming influence and as with every river, flow with ease allowing the undulating current to navigate the route smoothly, rather than trying to dam the natural flow.

“Love makes the world look beautiful.  When there is love, there is beauty’.

Haemin Sunim

References

The Spiritual Anatomy of Emotion, Michael A. Jawer, Marc S. Micozzi, MD, Ph.D

Feelings Buried Alive Never Die….. Karol K. Truman

The Power of the Herd, Linda Kohanov

For safe, effective treatment for anxiety, mood swings, depression and panic attacks, book a kinesiology, naturopathic and herbal consultation here.

New here? I write about how to take a holistic approach to health and well-being, to treat illness and help you be the best you can be. You can read similar blogs here:

Post COVID19: 5 Steps to Creating Strong Immune Health in the Workplace

10 Tips for Protection Against Electromagnetic Radiation

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Reflections on Filling Yourself Up First: Fresh Air Fridays in January

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Does your Work day Eat into your Lunch Break?

Do you love Pinterest as much as I do? Please pin any of these graphics!

In August 2017, I wrote my first blog on the impact of electromagnetic radiation (EMR) on the human mind and body.  Of course, there are numerous benefits that we experience in our lives from tools that operate on WiFi, and quite frankly would find it difficult to do without mobile phones and all WiFi driven appliances that are now in our homes, cars and offices. 

Smart metres are built into every new home so that meter readings are fed to the network supplier on a constant basis.  As a health professional, I am no lover of the Smart meter which pulses radiation up to 14,000 times per day into your living environment and that of all your neighbours, as well!  We have been seeing the impact of EMR, often termed electrosmog, on individuals for some time already. With 5G this is only going to get worse. Common symptoms include fatigue, severe migraines, brain fog, lack of energy, hypersensitivity to radio masts and Smart meters which can be quite debilitating for the sufferer.  For most of us the sensitivity takes time to build, but for those that are more sensitive the effects are almost immediate when coming into contact with a Smart meter or in a Wifi powered environment.  Unfortunately, for most once the damage has been done, removing the Smart meter does not remove the health issue.  The symptoms become less sensitive, but when in contact with a direct source of EMR they return instantly.

This leads to the question of 5G?  5G (Fifth generation) is the latest in the succession of electromagnetic radiation which is engineered to increase the speed and responsiveness of wireless networks.  5G is being slowly rolled out globally including across the UK to enable a significant increase in the amount of data transmitted over wireless systems through the increased bandwidth.  It is being marketed into our lives based on the increased speed for downloading and uploading data.  As the recent pandemic highlighted, many of us have realized that working at present day speeds and intensity is fast enough.  Why would we want to increase speed further to receive or send something several seconds faster? 

The Facts about 5G

5G is the link to the so called “Internet of Things” and primarily is concerned with data as opposed to voice or text transmission.  This will enable data collection in real time from all smart devices that are powered by the connection to internet, including Smart metres, driverless cars, mobile phones, smart devices in houses – fridges, lights, heating control etc.  The general plan is ultimately to live in Smart cities where everything is controlled by WiFi connectivity.  With 4G the latency period (time for downloading and uploading data) is 20-30 milliseconds.  With 5G this is reduced to 1 millisecond or less.  Data collected will be sent back to the central computer for analysis through Artificial Intelligence.  Hence why we hear the phrase “Data is the new oil”. 

How does it operate?

5G sensors will be and are being added to the existing 4G antennas, keeping 4G transmission also.  Additional sensors for 5G will be placed in buildings, on light poles, in cameras, in elevators, thermostats and so on.  Unlike the 4G antennas, 5G are small square boxes as opposed to long rectangular devices we see on the 4G masts.  One of the key issues about 5G is that it has to have a shorter distance between masts or locations to work effectively.  5G is not switched on all the time, it is only on when demand is there.  If the demand is there it sends out a vast number of pulses to supply that demand, thus increasing the electrosmog.  All new generation mobile phones have the capacity to work from 4 and 5G. They will automatically resort to the fastest connection in relation to the location of the user.  For 5G to be effective this has to be within 3 feet of the transmitter contrary to 4G which is within 50 feet of the transmitter.  4G is also a pulsed technology, but is constantly switched on.  Radio frequencies are therefore intermittent or constant, most importantly they are odourless, silent and invisible.

5G transmission is easily affected by rain and air molecules which can either slow or scatter the transmission, deeming it inconsistent.  5G is also deflected by buildings and therefore it cannot transmit through walls, unlike 4G.  This is why it is important for the suppliers to have transmitters in buildings and to combine the 4 and 5G frequencies.  Overall the amount of GHz will vary from 10-30 in any given place.  London is on 28GHz.

The recent article in the Financial Times article (Emma Jacobs, April 16, 2020), “Homeworking: isolation, anxiety and burnout”, included several comments related to the impact of the lockdown on human physical and mental health, especially mental.  BUPA are reporting that “workplace psychologists are fully booked for virtual consultations. It’s health and wellbeing line has received 300 percent more calls since the Coronavirus unfolded.”   Without COVID19 we already have considerable stress in the work and home environments caused by factors such as work volume, speed of response, artificially conditioned environments, poor diet, WiFi generated offices, toxic work environments, and so on.  The human body was never designed to live in an environment permanently hooked to electromagnetic radiation which is further weakened by other stresses on the mind and body of poor nutrition, chemical, water and air pollutants.  It is a cocktail that the human mind and body struggles to balance, overall weakening the immune system.  

Why 5G?

Research carried out in schools with 4G wireless connection has shown an elevation in neurological problems in children, including learning difficulties, fatigue and hyperactivity disorder. When changing to plug in broadband or fibre optic technology in place of WiFi these issues appear to go away.  Barrie Trower, British physicist and former researcher on the effects of radiation in the Royal Navy and Military Intelligence, explains about children’s sensitivity to WiFi radiation:

“Children are physiologically and neurologically immature. It takes years for the blood-brain barrier to form, leaving children more prone to cell-leakage from microwave radiation. In all the schools I have visited around the world with Wi-Fi, everyone has reported the same symptoms in students: fatigue, headaches, nausea, chest pain and vision problems.”  Surely, alarm bells have to be ringing when we further increase the levels of EMR into our homes and places of work?

“The evidence for dis-regulation of proteins in the brain from whole body exposure to RF/MW radiation, such as the radiation emitted by cell phones, portable phones, wireless devices or ambient RF/MW from cell towers, whether proteins are up-regulated or down-regulated, is of great concern when the impact affects children’s capacity to learn.” Mr Trower reported.

In 2007, the European Environment Agency put the potential risk of mobile phone radiation on the same level as asbestos and PCBs.  In Russia in 2007, the Russian Radiation Protection Committee (RNCNIRP) released an urgent appeal to warn against the risks of mobile phone radiation in children and young people: “Through the expected prolonged use of mobile phones, tumour formation is likely by age 25-30; by age 50-60, depressive syndromes, dementia and other degeneration of the cranial nerves could be expected.” 

Perhaps there is a connection in the increase between autistic spectrum disorders and EMR?

Dr Dietrich Klinghardt PhD, Kinghardt Academy, has been working with autistic children for over 25 years and knows that in order to reverse early on-set autism the environment in which the child is living has to be de-toxified of all Wifi devices in order to achieve any success.   Dr Kinghardt works with a protocol that he terms as “night time, daytime, internal and external”. This protocol includes protection through special clothing and at night a shield of  grounded, silver-coated cloth for complete protection.  Heavy metal detoxification and complete removal of WiFi driven devices are also essential actions to achieve the desired outcome.

How is EMR affecting our health?

There are many signs and symptoms that indicate electro hypersensitivity including:

• Increase in food allergies
• Brain fog
• Lowered fertility as EMF lowers the sperm quality in men, lowers progesterone in women as well as the total egg count.  Since the introduction of 3G, sperm counts have dropped by 50%
• Lack of compassion and consideration of others (the first part of the brain that is affected by EMR)
• Increase in brain disorders including ADHD, Alzheimer’s and dementia
• Thyroid diseases as thyroid hormones in both men and women are lowered

According to Dr Martin Pall PhD, Professor Emeritus of Biochemistry and Basic Medical Sciences, Washington State University, in his opinion we can expect to see, if we are not doing so already:

• Issues with the heart and the cardiac system
• Issues with the vascular system due to the effects of EMF on the erythrocytes in the blood, including haemostasis (blood clotting) and anaemia
• Decreased kidney function
• Issues with the skin through a surge in epidermis melanomas
• Weakening of the immune through decrease of white blood cells. Malfunctioning of the immune system, causing an increase in autoimmune diseases. (T-cells signaling is affected resulting in an imbalance in the concentration of calcium ions on the inside and outside of the cells as EM frequency causes the voltage gated calcium channels to open.)

How can you protect yourself from 5G and 4G electromagnetic frequencies (EMF’s) and potential mental and physical damage?

The best solution is to stop the roll out of 5G and stay with 4G technology, which from a health perspective, we know is not safe.  However, it is here to stay and to a certain extent manageable.  In the event that the world decides to implement 5G below are some steps to put in place to assist with minimising the impact on wellbeing through reduction in EMF exposure. These tips also work for 4G, 3 and 2G exposure.  You can also refer to the listed companies where you can find items being recommended:

1. Remove all mobile devices including mobile phones, cordless phones, television etc from the bedroom.  At night the parasympathetic nervous system (rest and digest) is at work.  We are at our most vulnerable to the impact of EMR waves when in parasympathetic state. 
2. Switch off WiFi at night. Avoid 5G routers.
3. Switch to wired connections in the home or cover the router with a protective cover.
4. When talking on the mobile phone put it on speaker to keep the phone away from your body. (Even the manufacturer's recommend this?)
5. Avoid carrying mobile devices in clothing on the body.  Manufacturers of mobile phones know the impact of this technology, as they include in the small print that mobile phones should not be carried on the body and when speaking to someone, use the phone on speaker mode.  
6. AVOID installing a Smart meter or any other “Smart” device in the home.
7. Reduce wireless devices in the home and those that draw 5G into the home –  temperature control thermostats, lighting, speaker systems, TV’s……
8. Disable Bluetooth
9. Use protective clothing, bedding, shields for those that are hypersensitive or if you are living in an environment that is already linked up to 5G.  

For children:

10. Children are highly sensitive as the immune system is not fully developed until about 6 years old and the brain is unprotected until the blood brain barrier is formed in the mid teens:

• Limit time on devices that rely on wireless connection
• Avoid giving your child a mobile phone until 15 years old
• If using a mobile phone keep the phone simple to allow for calls and texting only
• Remove all WiFi driven devices from the bedroom

References and Useful Contacts

Financial Times

Barrie Trower

Dr Dietrich Klinghardt

Dr Martin Pall PhD

Companies with recommended items:

Little Tree Group

Memon

For further information you can contact Rachel Shackleton directly via the website www.greenkeyhealth.co.uk

New here? I write about how to take a holistic approach to health and well-being, to treat illness and help you be the best you can be. You can read similar blogs here:

Finding the New Norm

Kindness Costs Nothing: Building Healthy Relationships

How is Your Digestion?

Reflections on Filling Yourself Up First: Fresh Air Fridays in January

Stay Healthy over Christmas: Tips that Actually Work

How to Boost your Immunity, Naturally

A Day at Weleda – “Committed to the Well-Being of our Planet, our Environment and our People”

Why we are Addicted to Prescription Drugs

Does your Work day Eat into your Lunch Break?

Are you Drinking enough Water?

Death Begins in the Colon

Anxiety got you Down?

Why you Need Antioxidants

How to Ease Menopause

Conquering Diabetes 2

Ageing Healthily on Meat

Menopause as Nature Intended

Muscle Memory, Loneliness and Health

Do you love Pinterest as much as I do? Please pin any of these graphics!

Research points to the importance of social relationships.  It is probably fair to say that all members of the animal kingdom demonstrate the need for relationships.  Horses spend time grooming each other, monkeys likewise, deer are seldom found alone. Are humans any different?

When asking someone why they like to work in a particular place, with a particular company usually coming up in the top five reasons is “social relationships”.

Relations with other people are important for our general wellbeing.  Our innate desire to reach out to others for a quick chat, to give and receive recognition is a key driver.  Our natural instinct and drive to create and be a member of a family, to form friends, to become a part of a team in the workplace and to connect in some way is part of who we are.  Therefore, the quality of our relationships is also important.

What do relationships provide that is so important to each of us?

Perhaps the number one benefit is recognition as being a human, recognition for the contributions we make in our different roles – father, mother, brother, sister, work colleague, boss, and so on.  The power of recognition is a forceful motivator helping us to feel valued for who we are and what we bring.

Can we expect that all relationships are perfect all the time?

As humans it is normal and natural for us to have differences of opinion, to inadvertently upset someone by treading on their toes or to miss something of importance for the other person, that they felt was obvious, causing disappointment.  Our experiences often lead to different emotions, both positive and negative and these sometimes lead to a reactive behaviour which we might regret at some point later.  Without a degree of tolerance, patience and understanding, relations can sometimes get out of control leading to conflict whether outward or inward.  Inward conflict - when we suppress our feelings trying to fool ourselves that the relationship is unimportant or that the other person might be overreacting, therefore taking a flight reaction.  Just like the ostrich, burying our head in the sand in the hope that the hurt cannot be seen and that you cannot see or feel the hurt. 

Tackling conflict by approaching the other person and giving as good as we got will seldom resolve the main issue. In the short term it will make you feel satisfied because you equalised through confrontation.

Approaching the other person in a constructive assertive manner to create a win-win outcome in most cases is of benefit to all parties.  It raises an issue that perhaps the other person was not aware of, it provides the opportunity for you to share how you feel as well as giving the other person the chance to put things right before moving on.

What do you do in situations that you cannot raise the issue with the other person?

Try reframing the situation.  Take some time to think about the other person at that time. Was it possible that they were going through a difficult period?  Could they have misheard? Perhaps they were not feeling well or had received some bad news a few minutes earlier.  If you had known this at that time, how would you think about the situation now?  Would you act or react differently?

When considering how you feel recognise that you choose your behaviour and that no one can make you feel in a particular way.  That is your choice.  Therefore, if unable to reframe the situation tune into your feelings, acknowledge them, thank them and let them go.  Holding on to grudges, hurt and anger does not serve in anyway, in fact ultimately these emotions when allowed to build up will either end in you “cashing in your stamps” during an inappropriate download of emotion which is likely to be anger, or by harbouring emotions in the body that sooner or later lead to physical ill health.

Remembering the small things that make you smile, that you are grateful for, that caused you to laugh, react in pleasant surprise or simply immerse yourself in, are all techniques that help  us to remember and focus on the positive, therefore minimising the negative and holding on to those feelings of anger, hurt, bitterness and envy.

Giving kindness to others in the form of acknowledgement, through the exchange of a few polite words as you pass through the supermarket checkout, whilst you wait at the bus stop, go up or down in the lift not only makes their day brighter, but also your own day.

I run a Fresh Air Fridays session every month, each with a different theme. Unfortunately, these sessions are temporarily suspended during the COVID19 outbreak. You can still get informed on what these sessions are, and the upcoming themes so you are ready for when we are safe to return! Get more information on the next session, here.

“I have learned that people will forget what you said, they will forget what you did, but they will never forget how you made them feel.”     Maya Angelou

To book Rachel to speak at your event, please contact Rachel directly at rachel@greenkeypersonaldevelopment.com

New here? I write about how to take a holistic approach to health and well-being, to treat illness and help you be the best you can be. You can read similar blogs here:

How is Your Digestion?

Reflections on Filling Yourself Up First: Fresh Air Fridays in January

Stay Healthy over Christmas: Tips that Actually Work

How to Boost your Immunity, Naturally

A Day at Weleda – “Committed to the Well-Being of our Planet, our Environment and our People”

Why we are Addicted to Prescription Drugs

Does your Work day Eat into your Lunch Break?

Are you Drinking enough Water?

Death Begins in the Colon

Anxiety got you Down?

Why you Need Antioxidants

How to Ease Menopause

Conquering Diabetes 2

Ageing Healthily on Meat

Menopause as Nature Intended

Muscle Memory, Loneliness and Health

Do you love Pinterest as much as I do? Please pin any of these graphics!

For many, last week was the first full week back at work since the Christmas break and it may have been a challenge, leaving you feeling stressed, and made even more difficult by doing your best to put all the Christmas decorations away for another year, whilst focusing on keeping new year’s resolutions.

Saturday morning the weather was murky and misty, not an ideal start for Fresh Air Fridays in 2020, yet I knew that as soon as I got outdoors with my Fresh Air Fridays colleagues for our “Re-charge day” I would connect with nature and my surroundings in beautiful Coate Water Country Park, Swindon and that I would feel much more relaxed.

This month the theme for Fresh Air Friday sessions is “Filling yourself up first.”  Many of us are brought up to believe that we are to put the wants and needs of others before our own. This may be fine for a while, but long term is unsustainable and serves nobody.

Have you ever thought why airlines in their safety briefings tell you to put your own oxygen mask on first?  The answer lies in making sure your resources are full and available to you thus giving you the possibility to help others. 

When we spend time re-charging our own batteries and doing the things we need for our own wellbeing to ensure the tank is full, we then have enough energy, resources and willingness to support and give to others.

Watch my video here!

Lessons learned

I've attended two sessions this month and discussed this theme with fellow facilitators, including Corrine Thomas, as well as members and visitors. Corrine shares her thoughts and reflections below gleaned from what she experienced.

“As soon as I stopped and took time to do some deep breathing, I noticed my surroundings and the number of birds that were singing, I had not noticed this until I stopped being busy doing and spent time just being. This was made even better by taking time to be present to my surroundings; this meant I could forget about my ever growing to do list, worrying about what might happen in the future or dwelling on something which had bothered me previously and just enjoy being in the current moment.”

“I soon noticed that people on the session who had arrived saying they felt stressed and looking a bit distracted, had calmed down, forgotten about their mobile phones and were taking time to enjoy talking about the things they love to do that help us fill ourselves with energy. There were many varied ideas and just talking about them made us smile and realise how much we put

ourselves to the end of the line.”

What stops us doing those things that fill us up?

Deep breathing

Just being on the Fresh Air Fridays session was giving all of us time and space to recharge our batteries. In every Fresh Air Fridays session, we start with a deep breathing exercise, this is an immediate and easy way of calming the body.  “It was very noticeable the difference in everyone after taking a couple of minutes to just breathe deeply”, said Corrine.   Deep breathing releases us from running like headless chickens, with lots of I should, or I must statements; our feelings of obligations to others and putting needs of others above our own.

Keeping it simple

Filling yourself up does not need to be complicated or difficult.  On the second session, we spoke about simple things such as taking a few minutes out of a hectic day to read a book or to walk outside for 10-15 minutes to allow nature to influence our mood; invariably clearing the mind and slowing our pace.  Going to bed earlier to avoid rolling into the power of that “second wind”, giving ourselves time to relax, enjoy reading and get to sleep early enough to

have a good nights’ sleep.

Fun for the family

Another shared idea that came up is that filling yourself up first doesn’t have to be an individual activity, it could involve doing something as a family or with a friend or partner.  Things raised included visiting a museum, going to an art gallery or enjoying a spa.

Gratitude

Finally, we took a few minutes to consider what we are grateful for.  By focusing on the positive things in our lives we are training our brains to look for positives and have a positive mindset. This can be difficult when life is challenging but just being grateful for the small pleasures in life is enough to change our mindset longer term.  At the end of the “re-charge” I was grateful for the blue skies and sun that followed us the entire time.

What’s next

Next month in Fresh Air Fridays we will be talking about and practicing being present. This underpins all the other Fresh Air Friday themes and is something we visit every month.   February will be a time to explore it in more depth and really immerse ourselves in being and staying present.

I will be launching Fresh Air Fridays, on Tuesday 21 January in Oxfordshire.

If you would like to come and try Fresh Air Fridays, get in touch with me today by replying to this email, or register for your spot here.

References:  www.FreshAirFridays.co.uk (Corrine Thomas)

New here? I write about how to take a holistic approach to health and well-being, to treat illness and help you be the best you can be. You can read similar blogs here:

Stay Healthy over Christmas: Tips that Actually Work

How to Boost your Immunity, Naturally

A Day at Weleda – “Committed to the Well-Being of our Planet, our Environment and our People”

Why we are Addicted to Prescription Drugs

Does your Work day Eat into your Lunch Break?

Are you Drinking enough Water?

Death Begins in the Colon

Anxiety got you Down?

Why you Need Antioxidants

How to Ease Menopause

Conquering Diabetes 2

Ageing Healthily on Meat

Menopause as Nature Intended

Muscle Memory, Loneliness and Health

Do you love Pinterest as much as I do? Please pin any of these graphics!

With the advent of central heating, hot water and food abundance, modern man has forgotten how to protect the immune system effectively from seasonal bugs including coughs, colds and flu.

Watch my video here!

How did our ancestors survive?

With this question, I am not suggesting for one minute that we all go back several hundred years!  I too love my home comforts.  The question is more about building immune health to live in our populated cities and towns as well as when commuting and travelling on trains, planes and in other forms of transport that can be rife with any seasonal bug that might be going around.

The immune system is a network running throughout the body that includes the lymph nodes and vessels, the skin, as the first line of defence and the thymus gland.  It is divided into two aspects, and can be likened to an army – the first line of defence which is the nonspecific immune is present at birth and is activated as the baby passes through the birth canal as the new born takes a gulp of the bacteria present in the canal. It is further developed through breast-feeding when the mother passes her own immunity on to the baby.  The first line of defence is quick to respond by attacking antibodies, breaking them down and removing them from the body.

The second line of defence is the specific immune.  This is slow to respond as it distinguishes between friend and foe and then having identified the antigen as foreign, it raises antibodies to fight the identified antigens.  Once the antigen has been removed the memory is stored in the system and if the same antigen attacks again, the immune responds from the first line of defence, the nonspecific immune.

What compromises the Immune System?

The immune is working actively most of the time to identify antigens and protect us from foreign antibodies.  Essentially protecting us from deadly threats. A couple of hundred years ago, there were no chemicals, electromagnetic radiation, and the level of stress that we experience in our daily lives.  The immune mostly had to work with the effects of poor nutrient depleted diets, and perhaps some sensitivities.  Stress existed when there was real danger from a wild animal, but once the situation passed, everything went back to normal.

With modern day lifestyle the immune system is compromised in different ways. 

The main compromising factors are:

• Poor dietary habits – eating dead food that has no nutritional value, such as processed foods, microwave meals etc
• Sensitivities from foods, dust, pollens ……
• Levels of stress due to lifestyle and life’s curveballs
• Poor or lack of sleep
• Lack of movement and exercise
• Exposure to electromagnetic radiation within the office and home environments from Wifi, mobile phones, Smart metres, telephone masts….
• Pollutants in the air and water from household chemicals, agricultural chemicals and industrial waste
• Over use of antibiotics

What are the markers of a poorly functioning immune system?

There are several markers of a poorly functioning immune.  Some of the markers include:

• Feeling run down or under par for most of the time
• Poor resistance – repeated colds, regularly contracting flu
• Inability to shake off a cold or flu
• Repeated bouts of urinary tract Infection
• Exhaustion and weariness

How do you maintain a healthy immune system with a Western lifestyle?

Maintaining a healthy immune assumes that it was formed correctly from birth, and that the immune system is functioning correctly in general.  It is our day-to-day lifestyle that weakens the immune.  The following are some key points to consider in order to maintain good immune health:

Manage stress effectively:

• Identify what causes you stress and put steps in place to minimise it
• Think positively replacing any negative thoughts with positive ones
• Communicate assertively and positively.  Be ready to forgive.
• Get outside and walk in nature.  Even if you live and or work in a city, getting outside into a local park is generally possible

Hydrate and eat a healthy diet:

• Water is essential for the flow of blood and for a healthy immune.  Drink a minimum of 1.5 litres of plain water daily, preferably without gas
• Include herbal teas into your day
• Eat seasonal foods.  Nature has the intelligence to produce foods that we need for each season including the vitamins and minerals important at that time
• Eat a combination of raw and cooked foods.  Too much raw can make the body cold and vice versa

Body conditioning:

• Exercise and movement increase the flow of lymphatic fluid whilst conditioning the heart and lungs.   The immune system is the only system in the body that does not have its own pump.  It relies on movement to function effectively - something our ancestors did plenty of whilst hunter-gathering.
• Dry skin brush to remove any dry skin, ensuring the skin that is part of the first line of defence, is functioning correctly
• Hot and cold hydrotherapy – have the courage to switch the hot off and have 30 seconds or more of cold-water therapy.  To finish, switch back to hot water.  Hydrotherapy is very effective for stimulation of lymph flow and boosting immunity whilst also enhancing the function of the eliminatory organs.  Something our ancestors would have done naturally.

General

• Get a good night’s sleep to help the body get adequate rest and make the necessary repair
• Avoid pushing yourself when you are suffering from a cold or flu to enable the body to recuperate quickly.  Take bed rest if needed
• The gut is also part of the immune system therefore ensure your gut is healthy and there is no digestive weakness that can weaken immune health.

There are many naturally occurring herbs that boost, support and build a healthy immune.  However, talking to a medical herbalist before taking them is important to ensure they will not interfere with any medication you might have been prescribed.  *Echinacea is a safe herb that is a natural immune stimulant as well as having immune support properties and is commonly used for infections.  Echinacea can be used once a cold or flu has taken hold or can be used as prevention during the change of seasons.  (Do not take for more than two weeks at a time).

Certainly, our ancestors would have eaten wild berries – elder, rosehip, sloes and blueberries.  All are packed with vitamin C and antioxidants, as well often having natural antiviral properties.

*Avoid if on immune suppressive medication.

References:

Encyclopedia of Herbal Medicine, Andrew Chevallier, FNIMH

The Complete Herbal Tutor, Anne McIntrye

New here? I write about how to take a holistic approach to health and well-being, to treat illness and help you be the best you can be. You can read similar blogs here:

A Day at Weleda – “Committed to the Well-Being of our Planet, our Environment and our People”

Why we are Addicted to Prescription Drugs

Does your Work day Eat into your Lunch Break?

Are you Drinking enough Water?

Death Begins in the Colon

Anxiety got you Down?

Why you Need Antioxidants

How to Ease Menopause

Conquering Diabetes 2

Ageing Healthily on Meat

Menopause as Nature Intended

Muscle Memory, Loneliness and Health

Do you love Pinterest as much as I do? Please pin any of these graphics!

Some will say the recent news about addiction to prescription drugs is already “old”. But when compared to Brexit, this is certainly not the case!

The headlines I’m referring to include “Hundreds of thousands of people in England are getting hooked on prescription drugs, health chiefs fear.”

Watch my video on this topic here:

Classes of Misused Drugs

The research, requested by government amid concern that large numbers of people were misusing prescription drugs, included the following five classes of medicines:

• Antidepressants
• Opioid painkillers for acute pain and injury (excluding use in cancer patients)
• Gabapentinoids (used to treat epilepsy, anxiety and nerve-related pain)
• Benzodiazepines (mostly prescribed for anxiety)
• Z-drugs (sleeping tablets, including Zolpidem, Zopiclone, Eszopiclone, Zaleplon

The Research

Research carried out by Public Health England looked at the use of these drugs by a quarter of adults every year.   The data was analyzed to ascertain how many people were taking these drugs outside of hospitals and for how long.  

The research found that at the end of March 2018, 50% of people using these drugs had been on them for at least 12 months, with roughly a quarter having used them for at least three years. 

Officials said, “Long-term use on such a scale could not be justified and was a sign of patients becoming dependent”.

The major concern is that these drugs are addictive.

Is There No Non-Addictive Alternative to Prescription Drugs?

Putting everything into perspective – pharmaceutical drugs have a place in re-establishing wellness in individuals.  However, are we too fast to prescribe drugs for disorders such as poor or lack of sleep, anxiety and mild depression when there are non-invasive alternatives available?   

These include homeopathic medicines and herbs, treatments such as reflexology or kinesiology, movement and breathing through Tai Chi, Qigong, meditation and mindfulness that access the inner core, aiding relaxation, inner calmness and balance. All help build sustainable techniques for managing uncontrollable thoughts, understanding triggers that lead to anxiety and social withdrawal.

Why Are We Not Turning to Alternative Approaches?

There are a number of things at play, in answering this question:

Lack of knowledge:  Not everyone knows about the types of exercise that could be beneficial. They are sound and sustainable alternatives to conventional medicine, and to managing uncontrollable thoughts, anxiety and life’s curve balls.

We expect a quick fix:  Is there such a thing as a quick fix for anxiety, depression and poor sleep?  Even using conventional drugs, especially those used for depression, take time to work.  As we are all unique, they sometimes do not work for everyone.

Doctors lack the knowledge of alternative approaches to healing:  I am not having a dig at our medical doctors with this statement.   It is simply a fact.  Medical education spends very little, if any time, on alternative medicines and naturopathic approaches that can be applied to managing our lives and ourselves more effectively.  When these interventions are recommended early they can not only turn the ship around, but also halt the process before it hits stormy seas.

Too quick to prescribe pharmaceutical drugs:  This is more of a question than a statement, and of course depends very much on the individual doctor -patient relationship.  Perhaps trying other approaches first, in non-acute cases where patient’s safety is not a concern, would be more effective?

The patient has to participate in healing:  Healing is not something that is done to you.  The patient is an integrative part of the healing process.  When an expectation comes from the point of view that healing comes from an external source, or that “it is the doctor’s job to heal me”, the chances of success either through conventional drugs or otherwise is limited, because whatever is causing the dis-balance will continue to impact the state of health.

Dis-ease is not an isolated part, it is a part of the whole: Allopathic medicine focuses on the dis-ease, whatever that is labeled as – anxiety, depression, hypertension etc.  Dis-ease affects the whole person and the whole person creates the disease.  Is it time that allopathic medicine started to change the approach to diagnosis and treatment?

What Can You do for Yourself?

There is a lot that you can do for yourself whilst working with a combined approach of conventional doctors and alternative practitioners, such as homeopathy, herbalism, kinesiology, naturopathy etc.

1. Many plant medicines are non-invasive, safe and extremely effective in addressing the underlying cause as well as the condition itself.  A homeopath will prescribe homeopathic medicine that suits the constitution of the individual.  An herbalist will prescribe herbs that treat holistically at the same time addressing the condition.  Respecting plant medicines is important.  Always work with a specialist practitioner to ensure herbs prescribed are good quality and safe.
2. Fresh air and nature are very healing.  Breathing in fresh air whilst exposing our skin to sunlight helps the body to manufacture vitamin D essential for healthy bones, skin and overall positivity.
3. Signing up for a local class in gentle exercise, preferably a class that helps with improved breathing, such as Qigong, Pilates or Yoga.  Breathing helps strengthen inner calm and improve brain function through increasing oxygen in the blood, and stimulating the release of endorphins, the feel good factor into the brain.
4. Diffusing good quality essential oils can be very uplifting, energizing and calming depending on what it is you want to achieve.  Lavender to calm anxious feelings; Rosemary helps with concentration and focus; and Peppermint is uplifting.
5. Limit toxins in your home – use natural household chemicals to clean the home, as well as on the body.
6. Wheat and gluten sensitivity – anyone who is sensitive to wheat/gluten will find that cutting this out of the diet has a positive and almost immediate effect on the brain and mind.

References:

https://www.bbc.co.uk/news/health-49639914

New here? I write about how to take a holistic approach to health and well-being, to treat illness and help you be the best you can be. You can read similar blogs here:

Does your Work day Eat into your Lunch Break?

Are you Drinking enough Water?

Death Begins in the Colon

Anxiety got you Down?

Why you Need Antioxidants

How to Ease Menopause

Conquering Diabetes 2

Ageing Healthily on Meat

Menopause as Nature Intended

Muscle Memory, Loneliness and Health

Do you love Pinterest as much as I do? Please pin any of these graphics!

Having just returned from a holiday in Europe where temperatures were between 30-35 degrees C practically every day, hydration is in the forefront of my mind.  Naturally we drink more liquid when the weather is hot and we are perspiring.  However, this does not mean that we do not need liquid during the cooler and colder times of the year or in cooler and colder climates.

How much of us is water?

The body is made up of 75% and the brain 85% water.  We require water for many critical bodily functions including blood flow, for cellular metabolism and for the kidney and liver to function well to eliminate toxins and waste through urination and the formation of stools, as well as for mental alertness and concentration.  In order to support all the named functions and more, we need to be drinking a minimum of 1.5 litres of water daily, and when temperatures rise, or if exercising regularly causing loss of fluid through sweat, the amount of water needed by the body has to be increased.  During exercise, especially in hot weather, we also lose electrolytes through sweat including magnesium, sodium, potassium, calcium, phosphate and chloride.  These need to be replaced together with water to stay hydrated.

In hotter temperatures we lose more water through perspiration as the body works to maintain core temperature. The normal water usage in the body for an adult of approximately 70 kg is in the region of 4% of body weight and up to 15% in infants of approximately 7 kg.  This is the equivalent to 2-3 litres and 1 litre respectively.

Effective hydration is enabled through drinking of pure water, or water with a natural flavouring such as a slice of lime or lemon, a piece of cucumber, sprig of mint or other herbs of choice, for it to be absorbed readily into the body systems.  

Tea, coffee and soda are considered water, right?

In our world today we are surrounded by choice.  Why would water be interesting?  We are so quick to make that “cuppa”, pour that glass of juice, wine or soda, mistakenly thinking that these are a good source of hydration.  Of course, this is true to a certain extent.  However, while containing water they often contain dehydrating agents as well, thus removing water from the body’s water reserves and with time, depleting the overall system.

The need for water, as indicated by the thirst sensation in the mouth, tells us that the body requires water and to drink.  The colour of urine also indicates how well hydrated you are, the darker the colour the more dehydrated you are likely to be.  Urine should be a pale straw colour.   In order to avoid triggering the thirst signal, it is better to drink little and often to keep a good level of hydration.  Irrelevant of the time of year, drinking little and often is essential to keep the mind active and the body hydrated. Comparing this to your car, when needing petrol, in our case water, the fuel gauge lights up or beeps when close to empty, or the arrow sits in the red “danger” zone, which is equivalent to the thirst signal. If not filling up, the engine simply stops!

Tips and tricks to stay hydrated

1. To keep the needed level of hydration, have a glass of water handy, to sip on whilst at your computer, desk or other workstation.  If moving around, take a bottle of water with you, preferably one made of glass or PET plastic to avoid toxicity from the bottle leaching into the water you are drinking.  Sip regularly throughout the day.
2. If you struggle to drink enough water, monitoring consumption encourages the right behaviour.  Get a litre bottle and pour from that throughout the day so that you can see your progress whilst also monitoring how much you are drinking.
3. If walking about and the weather is hot, wear a hat to protect the head and limit loss of fluid.
4. Swop tea or coffee for a herbal tea with fresh mint, lemon Melissa or any other herb of your choice.  Making iced tea from fresh herbs or green tea is also a good form of hydration and can be kept in a jug in the fridge.
5. Avoid over-eating to not put pressure on the digestive system.  Choose lighter meals with cold soups and salads during the summer. 
6. Cucumber and watermelon are naturally hydrating and can be eaten as a snack.  Most children love these.
7. For children, make frozen fruit puree ice-lollies with added water. This is a good way to help ensure hydration whilst also being a treat.
8. Replace electrolytes with chilled coconut water.
9. To limit the loss of fluid, stay out of the midday heat of the sun and use early morning and afternoons for activities, sightseeing and sport.

New here? I write about how to take a holistic approach to health and well-being, to treat illness and help you be the best you can be. You can read similar blogs here:

Death Begins in the Colon

Anxiety got you Down?

Why you Need Antioxidants

How to Ease Menopause

Conquering Diabetes 2

Ageing Healthily on Meat

Menopause as Nature Intended

Muscle Memory, Loneliness and Health

Karaoke and Laughter - To Boost the Immune System?

How Much I Am "Liked" versus Performance on the Sports Field - Antidepressant in School Children on the Rise

Suffering from Gastric Bloating, Difficulty Digesting Food, Poor Sleep or Skin Disorders? Chamomile, a Most Versatile Herb

Alert - All Hayfever Sufferers!

Stressed? So What?

Beyond Pelvic Health - Your Temple

Suffering from Poor Sleep - Tips for a Good Night's Sleep

Electromagnetic Radiation and Effects on Health and Wellbeing

Artificial Sweeteners - Do They Make You More or Less Fat?

Time for Spring Cleaning?

Brain Health - Naturally

The Role of Emotional Health and Wellbeing - Third Chakra

The Role of Emotional Health and Wellbeing - Second Chakra

Do you love Pinterest as much as I do? Please pin any of these graphics!

Anxiety is something that is creeping into our society on a much more regular basis.  Some sufferers find it completely debilitating and as a result are not able to leave their homes for fear of an attack. For others, it is the leaving of their homes that causes the anxiety in the first place.

On the other end of the spectrum, some people have random attacks, often with no particular trigger.  In other words, anxiety can be an unpleasant emotional state ranging from mild unease to intense fear. 

Watch my video on anxiety here

Are Anxiety and Fear the Same?

Anxiety differs from fear, because there is often no clear or realistic cause for the anxiety.  Not all anxiety is bad, it is only the more intense or uncontrollable anxiety that can lead to significant problems.

According to the NHS definition, “Anxiety is a feeling of unease, such as worry or fear that can be mild or severe. Everyone has feelings of anxiety at some point in their life – for example, you may feel worried and anxious about sitting an exam, about money or a job interview.” 

Feelings of anxiousness can be considered normal when faced with a specific situation that generates the fear or panic due to our flight or flight response.  

However, once that situation has gone, for example you have attended that interview, the system should return to normal, leaving you feeling calm and yourself.  When anxiety becomes an issue, it means you are no longer able to go back to feelings of calm, rather you feel fear or panic most of the time.

The Common Symptoms of Anxiety

The symptoms of anxiety can vary from one person to another, however the most common are related to the chest such as shortness of breath, feeling that you cannot get enough air, racing heartbeat, and or hyperventilation.  Tension in the shoulders, neck and back can lead to headaches, muscle spasms and backache. Other symptoms can include feeling faint, sweating, nausea, dizziness, dry mouth and the need to go to urinate.

What Triggers Anxiety?

Anxiety can be triggered by caffeine, some drugs, as well as the infusion of lactate into the blood which is the soluble form of lactic acid produced during the breakdown of blood sugar (glucose) when there is a lack of oxygen in the muscles.  According to Melbyn Werbach, M.D there are at least seven nutritional factors which may be responsible for elevated lactate including alcohol, caffeine, sugar, deficiency in B vitamins, calcium and magnesium as well as food allergies. 

Relief in symptoms can be achieved by avoiding these foods.  As B Vitamins help in breaking down glucose, when these vitamins are deficient, this promotes lactic acid production in the body.

Deeper Triggers

If looking at anxiety from the perspective of TCM (Traditional Chinese Medicine), it is the seven emotions that are responsible for emotional illness – joy, anger, anxiety, worry, sorrow, fear and shock. 

According to TCM, lack of joy injures the heart, worry injures the spleen, a part of the immune system, anger injurers the liver, sorrow the lungs and shock injurers the kidneys. Emotional disorders harm the flow of chi (life force), and anxiety causes sluggish chi flow, very often leading to dis-ease in the digestive system.

Also, on the emotional level, Louise Hay (You Can Heal Your Life) considers anxiety to be the “inability to trust the flow and the process of life.”  

Tips for Coping with Anxiety

Taking all three approaches into consideration – dietary, flow of chi, and affirmations, how can you help yourself if you suffer from anxiety and/or anxiety attacks:

1. Use the following affirmation several times a day:  “I love and approve of myself, and I trust the process of life.  I am safe.”
2. Practice Chi Kung.  The techniques of Chi Kung address the emotional and physical levels of anxiety by unblocking chi and creating stable chi flow that leads to emotional stability and tolerance of life’s curveballs.
3. Avoid all caffeinated drinks including energy drinks and coffee.
4. Remove sugar from the diet with the exception of natural sugars found in fruit.
5. Avoid alcohol for a minimum of two weeks to understand how you feel without it.  Re-introduce slowly to observe the body and mind carefully.  Enjoy a drink occasionally rather than on a daily basis.
6. Eat a diet rich in magnesium and B Vitamins – green leafy vegetables, avocados, broccoli, bananas, nuts and seeds.  If you suffer from high levels of anxiety supplement with a B-Complex vitamin or a good multivitamin.
7. Deal with the underlying causes of the anxiety by working with a counselor, NLP practitioner or psychotherapist.
8. If symptoms persist seek medical assistance or if you prefer a natural approach, consult a homeopath, medical herbalist or naturopath.

References

• https://www.nhs.uk/conditions/generalised-anxiety-disorder/
• https://youngminds.org.uk/find-help/conditions/anxiety/?gclid=EAIaIQobChMIrIv-pa-H4wIVqLftCh2BSwWMEAAYAiAAEgLj0fD_BwE
• https://brainbiocentre.com/our-approach/mental-health conditions/depression_and_anxiety/?gclid=EAIaIQobChMIrIv-pa-H4wIVqLftCh2BSwWMEAAYBCAAEgI9_vD_BwE
• Nutritional Influences on Mental Illness:  A Sourcebook of Clinical Research, Dr Melvyn Werbach
• The Healing Power of Herbs, Michael T. Murray, N.D
• Chi Kung for Health and Vitality, Wong Kiew Kit
• You Can Heal Your Life, Louise Hay

New here? I write about how to take a holistic approach to health and well-being, to treat illness and help you be the best you can be. You can read similar blogs here:

Why you Need Antioxidants

How to Ease Menopause

Conquering Diabetes 2

Ageing Healthily on Meat

Menopause as Nature Intended

Muscle Memory, Loneliness and Health

Karaoke and Laughter - To Boost the Immune System?

How Much I Am "Liked" versus Performance on the Sports Field - Antidepressant in School Children on the Rise

Suffering from Gastric Bloating, Difficulty Digesting Food, Poor Sleep or Skin Disorders? Chamomile, a Most Versatile Herb

Alert - All Hayfever Sufferers!

Stressed? So What?

Beyond Pelvic Health - Your Temple

Suffering from Poor Sleep - Tips for a Good Night's Sleep

Electromagnetic Radiation and Effects on Health and Wellbeing

Artificial Sweeteners - Do They Make You More or Less Fat?

Time for Spring Cleaning?

Brain Health - Naturally

The Role of Emotional Health and Wellbeing - Third Chakra

The Role of Emotional Health and Wellbeing - Second Chakra

Do you love Pinterest as much as I do? Please pin any of these graphics!

It is wonderful and very good news that the BBC has been featuring menopause in a week long feature called “Wake up to Menopause”, including identifying symptoms, typical treatments as well as experiences from individual women of all ages, on last week’s breakfast TV.

As a naturopath, herbalist and kinesiologist I look at menopause as a natural process that women go through, just like entering puberty, getting pregnant, giving birth and other major bodily changes which encapsulate the female in all her beauty.  In other words, menopause is not a disease to be treated, it is a natural hormonal change that has, mostly temporary impacts on the female body and emotional balance.

What happens during menopause? 

At around the age of 40 the interaction between hormones alters, eventually leading to menopause.  There are various thoughts on how menopause starts. Some suggest it starts in the ovaries, others suggesting it starts in the hypothalamus and the pituitary glands in the brain. 

Whatever the mechanism triggering menopause, as fewer egg follicles are stimulated, the amount of estrogen and progesterone being produced by the ovaries declines.  Estrogen levels drop making it impossible for follicles to mature and lead to pregnancy.  With reduction of these hormones, menstruation becomes less and erratic, until finally ceasing.  This period can vary greatly from one woman to the next.

What happens after menopause begins?

After menopause the ovaries continue to function. They work in conjunction with other aspects of the body, including the adrenal glands, muscle, skin, brain, pineal gland, hair follicles and body fat, to produce hormones through the inner most part of the ovary, known as the inner stroma.  

This part of the ovary has remained almost dormant until menopause when it starts to work with these other bodily functions to produce estrogen.  This replaces estrogen generated during the monthly cycle sufficient to maintain hormonal balance and female health. 

The late Dr Celso Ramon Garcia, M.D stated that “the hormones produced by the postmenopausal ovaries promotes bone health and skin suppleness, as well as supporting sexual function and protecting against heart disease, contributing to a woman’s overall wellbeing.”

This means the female body is capable of making the required adjustments in hormonal balance after menopause, providing a woman has taken good care of herself during the perimenopausal years with proper lifestyle, diet and mental and emotional health.

What is going wrong?  Why do so many women suffer from menopause?

When a healthy woman has menstruation it is the time of the cycle when she is making very little of either progesterone or estrogen.  Estrogen production starts to increase about 8 days after her period has started.  Normally from around day 12-26 much more progesterone is being produced than estrogen. 

If for some reasons this cycle is being interfered with, and there is no or little progesterone being produced, there is likely to be a surplus of estrogen floating in the system.  The release of progesterone relies on ovulation during menstruation, which means that without ovulation no corpus luteum results and therefore no progesterone is made. This leads to a progesterone deficiency, known as an an-ovulatory cycle. These increase as menopause approaches, leading to a change in the menstrual flow.

The role of stress

Progesterone deficiency is also related to several other issues, one of them being stress combined with the loss of progesterone.  When under stress, progesterone is converted to cortisol to initiate the “fight” or “flight” response.  This is at the expense of progesterone and estrogen. 

When combined with an unhealthy diet it can also lead to an-ovulatory cycle.  This starts a vicious cycle as the lack of progesterone interferes with the production of stress-combatting hormones, thus causing further stress that leads to more an-ovulatory cycles. 

In summary, stress, nutritional deficiencies and chemical pollutants such as pesticides, herbicides, PCB’s and air pollution can all affect the natural delicate balance between estrogen and progesterone, causing an- ovulation.

What are the symptoms of estrogen dominance?

During the cycles of an-ovulation the body can suffer from erratic estrogen surges, including very high levels as well as overly low levels, which leads to a number of symptoms including mood swings, fatigue, breast tenderness, headaches, sleep disturbances, water retention, lack of sex drive and a tendency to put on weight.  Fatigue is usually the result of estrogen interfering with thyroid function, producing feelings of being cold all the time and weight gain. 

Stress is at it again

A “normal” Western lifestyle is a stressful one, and this has become the norm.  Stress takes a terrible toll on women’s health and is a major contributor to hormonal imbalances.  Women today expect to balance a career, a family and a marriage, putting all this before herself.  The result – the adrenal glands are constantly on alert and pouring hormones into the system to manage the perceived threat, which never goes away. 

As Dr Lee says “her body gets the message that survival is at stake.  Blood sugar becomes unstable.  Digestion goes awry so she isn’t absorbing nutrients properly.  The ovaries respond by shutting down in favour of survival.  When the ovaries shut down, progesterone production occurs only in the adrenals but they aren’t working and she’s not getting any progesterone from dietary habits, so she becomes progesterone deficient and estrogen dominant.”  Binging on sugar, caffeine and refined carbohydrates further exacerbates the problem leading to an impaired metabolism.

An-ovulatory cycles also influences bone loss as progesterone is the bone building hormone. In combination with a poor diet and lack of exercise, many women are diagnosed with osteoporosis by the time they go through menopause.

Natural treatment

Menopause and peri-menopause can be treated naturally and successfully to relieve symptoms by reducing stress, improving diet and other lifestyle factors. Consulting a complimentary practitioner such as a herbalist, naturopath or homeopath, which in combination with these changes, will eliminate the symptoms with no side effects and long term serious health conditions. 

Tips for a natural menopause: 

Perimenopause:

• Increase the number of fresh vegetables eaten especially those with phytoestrogens (soya beans, soya foods, seaweed nuts, linseed, apples, fennel, celery, parsley)
• Regulate blood sugar levels – avoid fizzy drinks, caffeine and other stimulants and processed, sugary foods that will spike blood sugar.  Blood sugar regulation stabilizes the body and lessens hot flashes.
• Limit red meat in the diet and eat the appropriate amount of protein for your body weight.
• Take weight-bearing exercise to strengthen bone health.
• Cleanse the liver (under supervision of a qualified specialist)

During menopause:

In addition to the above,

• Increase cabbage-family foods including broccoli, cabbage, Brussels sprouts, kale, mustard and spring greens.  These foods have a high content of nutrients that support bone health.
• Take exercise on a daily basis to decrease the frequency and severity of hot flashes and elevate mood. This will help to avoid impaired endorphin activity within the hypothalamus that is a major factor in provoking hot flashes.
• There are several herbs that are very effective at rebalancing the hormones during menopause.  However, it is better to consult a herbalist to get a prescription that is suited to the individual and that will not interfere with any other medication the person might be taking.

References: