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Twelve Top Tips For a Happy Healthy Christmas

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12 Top tips for a happy healthy Christmas

With December arriving so quickly the festive season is all around us. Follow these twelve top tips to stay healthy in the holiday season so you can reach New Year in your best state ever, without having to lock yourself away to keep out of temptations reach.

Research shows that the three biggest stresses for most people around Christmas are: weight gain from overindulging, financial strain from overspending, and anxiety from having to spend time with people they prefer to avoid.

According to a recent Australian study by Roy Morgan Research, around 60 per cent of Australians dislike Christmas shopping, and I’m one! But instead of devising a shopping strategy about 20% head out to shop without any plan of action, and most (75%) come home without buying anything at all.

Instead they DO get to stand in queues, hunt-the-parking-spot, surround themselves with crowds of stressed people and ramp up their own stress, frustration and anxiety levels.

12 Top Tips For A Happier Healthier Christmas

Top tips to stay healthy at Christmas

Use this list of Twelve Tips to enjoy Christmas this year, instead of simply surviving it.

1.      Stress

Shopping. Whether it is standing in long queues, finding space to park, or trying to hunt down a desperately desired gift, many people find Christmas shopping the most stressful part of the season. Wherever you go you will encounter tired, cross irritable people.

It is good to remember that stress and anxiety are quite normal at this time of year. When one family member is under stress, other family members are likely to feel stressed too, aggravating the situation and making life even more difficult for all.

There are many different natural ways to deal with the stress. The simplest of these is without a doubt the flower essence, Bach Rescue Remedy.

Rescue Remedy has been around since the 1930’s and was created to help people cope with everyday stressful situations. Its effects are calming and centering. It is suitable for stressed children as well as adults. Carry some with you or keep it in the car so it’s handy when you need to de-stress.

Get it from the Health Food shop or your natural medicine practitioner. Keep one in your bag, your car or your office, so you have it on hand whenever you start to feel stressed. It is available in a number of different forms, drops, spray, gum, cream, even pastilles and is easy to use. You can take it as often as you need.

2.      Water

This might seem a no-brainer, but it is one that is easy to forget. The reality is that dehydration is a greater problem when you are drinking alcohol. Have two glasses of water before you go to any function. Alternate alcoholic drinks with cool clear water or soda water when you are out socializing. Adding a slice of lemon or lime to the water is even better. Carry a water bottle when you are out shopping.

Remember to keep hydrated.

Photo credit: Evan Courtney
Photo credit: Evan Courtney

3.      Family Conflict

Family tensions seem to surface at this time of year, especially if your relationships are a little strained normally. If you struggle to interact some of the family normally then Christmas is not likely to be any different.

Rather than self-medicating with alcohol, cigarettes or other drugs in order to cope, you can again use the Bach Rescue remedy to help you get through difficult events. If you are able to identify triggers for the conflict, and consciously avoid them you may find it easier to cope.

Christmas gatherings are frequently the place where family dynamics replay just as they existed back decades ago. It can be difficult to be treated as the vague child you once were, when you in your everyday life you are a capable, competent and responsible adult with many skills and abilities.

Involving the family in a group activity after lunch can help keep conflict at bay. Backyard cricket, swimming if you have a pool, or charades if the weather turns nasty, will help lighten the mood.

And if it is still too much, then politely but firmly decline invitations.

4.      Sleep

It is far too easy to lose sleep during December, with busy calendars, lots of socialising, and preparations for the big day. Aim to get seven to eight hours sleep each night.

We all know that sleep deprivation can cause foggy thinking, slow reactions and irritability. But insomnia can also increase your risk of depression and anxiety, or contribute to obesity. With stress and anxiety already a problem for many people adequate sleep is essential to help keep it at a minimum.

If you are tired, don’t go out. It won’t hurt to miss some parties.

There are a number of herbs that aid sleep. Lavender is very effective and can be used in the form of an essential oil in a burner or diffuser, in your bathwater, or in carrier oil rubbed on the skin. Chamomile, Californian Poppy, Passionflower or Hops are others to help insomnia.

Many herbal formulations to aid sleep are available as teas and are simple and lovely in the evening before going to bed. Children can also drink many relaxing herbal teas such as Chamomile.

5.     Avoiding weight blow-out

Going to parties hungry, anticipating lots of yummy Christmas treats is a recipe for disaster. When you are hungry it is difficult to resist eating anything offered to you and you are likely to overindulge.

Finger foods are high in kilojoules, as well as fat and sugar. Opt for low-joule options like vegetable crudités, hummus or fruit. Eating smart when you’re out partying is the way to stay on top of excessive weight gain. Limit temptation by eating regular nutritious meals and avoiding Christmas goodies like chocolates, pudding and shortbread throughout the whole season.

Keep up your regular exercise program, and keep in mind it takes many hours of exercise to burn off the extra kilojoules gained at two or three parties.

 6.      Purpose

Finding some ‘purpose’ to Christmas may help you cope better. There are plenty of ways in which you could volunteer your time. As well as benefiting others, contributing to your community may create feelings in you that make you feel happy. If you find experiencing Christmas Joy difficult this could be a way to get in touch with it again.

7.      Finances

Credit card blowout in January can be devastating, often taking many months to pay off. Paying for gifts, as well as your celebrations, with cash means you will know whether you can afford the purchase or not, and avoid the financial headache in January.

Rationalise who you will buy gifts for and consider whether you can gift with your time, or something you have made yourself if finances are tight.

If you are hosting the Christmas meal, avoid the temptation to over-cater. You don’t need more food than you would on any other day. You will be thanked when your guests do not feel awful after eating too much.

8.      Breathe

Incorporate the practice of mindful breathing into your daily habits every day through December, if you haven’t already. Simply spend thirty seconds to take slow deep breaths. Do this a few times a day. It is a great way to reduce stress. The simple relaxation technique of focusing on your breath helps to relieve tension and anxiety.

Alternatively, you could meditate. There is no need to be scared of this, it is not about becoming a yogi, simply the practice of drawing focus and reducing stress.  Here are some fun, light, easy ways to spend just a few minutes in meditation.

Christmas is about giving, but it is also the time to allow you to receive the gift of relaxation from yourself.

9.      Relax

It’s easy to say take some time out for yourself but often we feel there is no time, especially in busy December. However, setting aside a relaxing night in to create a home spa experience, followed by a good book or movie and an early night, could be the answer to getting through Christmas and New Year and soaring into the New Year.

Relax in a bath with hand made natural products to sooth away stress

Run yourself a soothing bath if you have a tub. If not sit yourself in a comfy chair with a relaxing foot bath and a ‘renew you’ herbal brew for about twenty minutes.  Add essential oils to the water to help you relax.  Follow with some nourishing cream on your skin before you curl up with your book or movie.

10.      Loss and loneliness

For many people the Christmas Season is one when feelings of loss for a loved one who has passed are magnified, especially as they are surrounded by others celebrating with their families.

For others who are single, whether they are young or elderly, it can be a time of great loneliness. Those far from home can feel overwhelming homesickness. When emotions become overwhelming Homeopathic remedies can be of great assistance. There are a number of excellent ones to help with grief, such as Ignatia, Nat-mur or Causticum. Homeopathic Nat-mur, Capsicum, Phos-ac or Ignatia are just some of dozens of remedies that help relieve homesickness. But Homeopathic Remedies need to be well matched to your own individual experience, or symptoms, of homesickness or loss, and this is best prescribed by a professional Homeopath, who takes many things into consideration before selecting the remedy best suited to you.

If you have decided to add purpose to your Christmas, one way to achieve this is to include someone on their own, far from home in your celebrations.

11.  Embrace your inner child

Children look forward to Christmas with enormous excitement. They pour love into cards and gifts made at school. They marvel at the Christmas tree and street lights, rip open presents, pop crackers and join in the traditions with absolute exuberance. They keep going all day because they stop before they have overeaten and don’t need to lie around to recover. They live every moment of the day before falling into bed at night to sleep soundly.

Approach Christmas with the resolve to have fun.

12.  Alcohol

Start the practice of alcohol-free days each week.

Don’t drink on an empty stomach. Limit the number of drinks you consume and alternate them with water or soda water. Be aware that many restaurants use over-sized wine glasses that contain much more than normal serving sizes. Also watch out for top-ups.

Drinking alcohol in the evening interferes with sleep. While you may fall asleep easily, it leads to disturbed sleep later in the night, possible waking you for long periods, or leaving you exhausted in the morning.

If you do overdo it help reduce a hangover with Vitamin C on the day after and Vitamin B Complex both BEFORE and AFTER the big night. It’s a much better combo than Berocca and is minus the aspartame which Berocca contains.

Many people find Homeopathic Nux-vomica, taken in accordance with Homeopathic prescribing guidelines gets rid of the headache and nausea very quickly.

Chlorella has been shown in studies to reduce hangover by 96%. It’s a green sea algae and available from health food shops. Buy a reputable organic brand, that’s very important!

Coconut water is rich in electrolytes and antioxidants to help cleanse . Drink it through the day before you head out as well as before you go to bed to help offset some of the damage caused by the alcohol.

Dandelion root tea helps detoxify the liver and can be drunk before you go out as well as the following day.

Very Important –  What Not To Do

Finally, these are some things that you should NOT do if you want to sail through into the New Year easily.

  • Don’t start a new diet, there’s time for that later.
  • Don’t add the expense of sending out cards to people you see all the time.
  • If your kids are scared of Santa, don’t force them onto his lap just to get the cute picture.
  • Remember, you don’t have to find the ‘perfect’ gift. Fundamentally a gift is a token that tells the recipient that you have had them in your thoughts, nothing more. It does NOT have to be big, or expensive, or just what they have always wanted. It is A TOKEN of the feelings from your heart.
  • Do NOT stress about being the ‘perfect’ Mum, partner or friend. Most people close to you will understand.
And finally, don’t become a slave to any list – gift, card, menu, parties, or even this list. Stay flexible, honour what your body tells you is needed the most, and enjoy the Christmas Season.
keep calm it's only christmas

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

© Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

Source articles

http://www.drjoe.net.au/dr-joes-diy-health-guide-to-christmas/

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Christmas_tips_to_reduce_the_stress?open&utm_term=Christmas_tips_to_reduce_the_stress&utm_source=&utm_campaign=newsletter

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Holistic Health, Stress & Overwhelm

Maca Root, The Superfood Rebalancer!

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Recently the herb Maca has come up frequently during consultations, so this week I would like to look at this new supplement that is rapidly gaining popularity.  Not really a supplement, it is actually a ‘superfood’ with many amazing benefits. Superfoods are those that have very high levels of antioxidants, such as blueberries, spirulina or pomegranates.

What Is Maca?

Lepidium peruvianum, or Maca, is a tuber vegetable cultivated for thousands of years in the harsh conditions high up at 4,000m in the Peruvian Andes. One of the superfoods of the Incas, it has been used as a medicinal food for over 2,000 years to increase energy, promote endurance and stamina as well as improve fertility and sexual performance in both men and women.

Maca is part of the brassica family and related to broccoli, cabbage and turnip. The harvested root has high antioxidant levels and is loaded with protein. It has more bioavailable calcium than milk, magnesium, potassium, iron, plus other minerals and trace elements, vitamins and all the amino acids. It is rich in the B vitamins and a vegetarian source of vitamin B12.

In addition to the traditional uses maca is great for offsetting the effects of stress, anxiety and fatigue. It stimulates and nourishes the hypothalamus and pituitary glands, the master glands of the body. As these are the glands that regulate all the other glands, maca can help to bring balance to the adrenal, thyroid, pancreas, ovarian and testicular glands.

These glands in the body produce hormones that regulate many body processes including your mood, sexual development, growth, and tissue function. As well they play a role in many diseases ranging from depression to cancer

Maca, a Hormone Adaptogen

Maca is an adaptogen, responding to the individual needs of your body. It regulates as and where needed, wherever hormones are out of balance. This means if you are producing too much of a hormone it will regulate so production decreases, but if you are producing too much it regulates to increase production. Herbal adaptogens are a rare class of herbs, valuable in natural health prescribing. Other adaptogens are licorice, Holy Basil, ashwagandha, ginseng, rhodiola, eleuthero and schisandra.

Unlike wild yam, maca does not introduce hormones into your body, nor are the active ingredients phytoestrogens. Instead, it is thought that it is alkaloids in the maca that act on the hypothalamus and pituitary glands. This means that the effects of maca on the body are diverse and not just restricted to the sex hormones.

Today the main uses of Maca are for balancing hormones, increasing energy and reducing stress. It offers significant benefits for women suffering hormonal imbalances. Studies have concentrated on the positive effects it has on the symptoms of menopause and perimenopause. However, it is also very useful and beneficial for other hormonal problems like PCOS or PMS.

Benefits of Maca

Maca produces benefits without the side-effects of many medications and herbal remedies.

  • Maca helps to balance our hormones.
  • Studies have shown that it increases sexual function and treats impotence
  • Stimulates fertility in men and women, enhances sperm production.
  • It can be very useful to regulate the menstrual cycle and ease PMS symptoms.  It relieves the unpleasant effects of menopause.
  • Maca is high in antioxidants to neutralize free radicals that cause cell damage and cause disease.
  • Maca has shown anticancer activity in the laboratory.
  • It reduces low-density lipoprotein (LDL) cholesterol and decreases the levels of triglycerides.
  • It seems to reduce blood sugar levels and improve glucose tolerance.
  • Maca could provide a non-caffeine alternative for those who need an energy boost from coffee in the morning.
  • Maca is an antidepressant
  • Reduces stress
  • Enhances learning and memory abilities
  • Supports the immune system
  • Increases energy, stamina and endurance, reducing chronic fatigue.
  • Remineralises the body, making up for the lack of minerals in modern diets.
  • Clears acne and blemishes
Maca

How to Select and Use Maca

Maca comes in a number of different colours, the most commonly found is yellow. Scientists have found that each colour has a different effect on the body. Black and red maca improve bone health and black affects memory and learning the best. Darker maca roots contain significant levels of iodine.

The dried root of maca comes in a powder form, tablets or capsules. It has a slightly sweet, nutty flavour and can be added to many foods such as soup, herbal tea, or desserts. Sprinkle it on bananas or popcorn. You can mix it with honey and eat the paste off the spoon, add it to smoothies, juice or warm almond milk with some raw cacao for hot chocolate. Added to baking maca gives a maltiness to the flavour. But don’t add too much as the flavour can be overwhelming.

As a supplement start with ½ -1 teaspoon a day and build up to between 1 and 5 teaspoons a day, over a few days. Some people may experience adverse responses when they start taking maca. These are a indication the body is detoxing and only last a few days. Cut back the amount you are taking and build up slowly.

Improvement can occur within days, even the on same day, although for most people it takes about four days or even weeks to notice changes.

You can find maca at most health food shops or online. Make certain to buy a quality, organic product. Because it is a root vegetable the growing conditions make a huge difference to the level of nutrients. Cheaply priced goods will deliver an inferior product. Only buy reputable, organic brands of maca root. Don’t buy other parts of the plant.

Is Maca Safe?

Maca is generally recognized as safe. However, because of the way it works care may be needed. For example, maca balances out your hormones so they are at the required levels. If you are also taking other supplements, such as Dong Quai, Black cohosh, Vitex or phytoestrogens for women’s hormones for example, which achieve similar results, these could interfere with the maca and result in an aggravation of your symptoms.

If you take too much too soon maca can actually exacerbate your hormonal symptoms and make them worse. If you are suffering the effects of stress it could exacerbate that also, causing a racing heart and insomnia. I have seen problems that are the result of taking too much maca. Simply exercise care, stop taking maca if you notice adverse effects or speak to your health practitioner.

If you suffer from any diagnosed illness, particularly those such as hormone related cancers, speak to your health practitioner before starting to take maca.

Maca uses 2

 

Do you use maca? How quickly did it work for you? How effective have you found it? Let us know in the comments below.

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

 

Source articles

http://www.naturalnews.com/027797_maca_root_hormone_balance.html

http://www.naturalfertilityandwellness.com/macas-fertility-benefits/

http://www.livestrong.com/article/159150-benefit-of-maca/

http://www.iquitsugar.com/a-bluffers-guide-to-maca

http://realrawfood.com/maca-history-info

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Meditation & Mindfulness, Natural Remedies & Homeopathy, Stress & Overwhelm

Fight Anxiety With Natural Medicine

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Anxious

Everyone feels anxious at some time or other, but for some people anxiety is an overwhelming part of their everyday life. For some, stress or depression walks alongside, and insomnia likes to drop by too.

Modern life moves so fast and our lives are constantly changing. Upheavals such as moving house, redundancy, the passing of a loved one, or even something joyful like a wedding or a birth, can set up the arena for feelings of anxiety. Your body recognises the feelings as stressful and responds by sending out a flood of stress hormones to deal with the situation. If you are healthy, you deal with the feelings and move on. But for others, unable to move past the feelings, anxiety interferes with their daily life to such an extent they cannot cope well with everyday things. This is an anxiety disorder.

Anxiety is not stress. Anxiety is a fear-based emotion that results in a physical and emotional response in the body. Stress is the body’s response to stimuli, which can be a problem is if is ongoing or overdone.

There are different forms of anxiety including Panic Disorder, Obsessive-Compulsive Disorder (OCD), Post Traumatic Stress Disorder (PTSD), Social Phobia, Generalized Anxiety Disorder (GAD), phobias, Separation Anxiety.

Anxiety is experienced in many, many different ways. It may show as constant and obsessive worrying, panic attacks, feeling overwhelmed and teary, repetitive thoughts, huge emotional swings, concentration difficulties and being easily distracted, trouble remembering things, difficulty learning, insomnia, tension that makes relaxing difficult, low libido, appetite changes such as cravings, loss of appetite, nausea and vomiting, or weight change. A combination of life experiences, hereditary tendency and chemical imbalances in the brain leads to the symptoms.  It develops gradually and runs in families.

Conventional treatment calls for a combination of strategies to deal with symptoms, which includes some effective natural methods. But there are many other very effective ways to reduce anxiety in the long term that are not a part of conventional treatment but are well worth trying. They can be used to treat both anxiety disorder or simple anxious responses to a life event.

Conventional Treatment of Anxiety

  • Relaxation techniques
  • Breathing techniques
  • Diet changes
  • Counseling
  • Cognitive Behavior Therapy
  • Behaviour Therapy
  • Exercise
  • Medication
photo: Alain Abplanalp Photography

Reduce Anxiety Naturally

Natural Medicine

Homeopathy

Homeopathy has a great track record when it comes to dealing with anxiety. Remedies such as homeopathic Aconite is a very useful first-aid remedy for dealing with panic attacks or fear of flying. Homeopathic Gelsemium is a remedy to help reduce exam nerves. There are many other remedies which are very effective when they are closely matched to the exact nature of your individual anxiety symptoms.

Other remedies can be used for long-term anxiety issues but again, need to be matched to your own particular symptoms. Certain remedies are helpful when you wake during the night with worry and anxiety that keeps you awake, others for when you avoid social situations due to anxiety, others for control issues, others for anxiety due to a range of particular stimuli and so forth. Consulting with a qualified Homeopath  will identify which remedy suits your needs the best.

EFT

Emotional Freedom Technique or Tapping, is so simple anyone can learn it and do it anyplace as it only takes a few minutes. It works on the principle that the cause of all negative emotions is a disruption or blockage in the body’s energy system. It seeks to shift the points along the body meridian system where energy is blocked.

Temporal Tap

Affirmations are employed in conventional treatments, but you can take this much further to get a greater impact by combining them with Tapping.  Stimulating acupressure points on the body helps awaken the chi energy and keep it flowing smoothly. By tapping on certain points on the head while you say the affirmations, you can help to set the self-reprogramming in place quicker and stronger. Temporal tapping influences your thinking, your nervous system and the cellular activity of the body. Watch this demonstration by Donna Eden of the Temporal Tap method. She explains how it works and demonstrates the process very clearly and simply.

Flower Essences

Essences are a very gentle form of natural medicine that work directly on the emotions. Bach Rescue Remedy is extremely effective for panic attacks and can be carried with you in your bag. It is simple to use and gives fast, gentle results.

Australian Bush Flower Emergency Essence has a similar effect to Bach Rescue Remedy. Some people respond better to the Bach and others to the Australian Bush Flower remedies. Try both to see which works best for you.

Bach Mimulus is the remedy to use for a known fear, such as public speaking or dogs. Bach Aspen is better when there are more general, vague fearful or anxious feelings without a specific cause.

Australian Bush Flower Calm & Clear Essence is good choice to reduce general anxiety and change your ongoing state rather than for specific incidents.

Aromatherapy

Because the sense of smell bypasses the part of the brain that does all the worrying, aromas and smells can be powerful helpers. Burn some 100% natural and plant-based incense such as frankincense or sandalwood which are very relaxing, or lavender if you need calming. The incense slows the heart rate and soothes nerves. Or burn quality pure essential oils such as lavender, geranium or bergamot, which are all calming and effective relaxants.

When you soak in a bath with added essential oils or add the oils to a massage oil base, you get added relaxation benefits.

Diet

Avoid Caffeine

Caffeine is a stimulant that triggers the body to release adrenaline, a major stress hormone and the one you need to avoid. Caffeine is found in coffee, cola, guarana, chocolate and diet supplements. It’s also added to many other soda drinks so always read the labels and don’t assume that if you avoid the cola drinks you’ll be ok.

Adjust Your Meals

Eat small meals frequently. Stable blood sugars help maintain stable moods. Eat every couple of hours and make sure the meal contains some protein. Protein is found in a boiled egg, a handful of almonds or other nuts and seeds, a small tin of tuna, quinoa salad, a slice of turkey or organic chicken breast, nut butter, hummus, tempeh, grain fed organic beef and much more.

There has been much research recently showing anxiety originates in the gut, so it’s no surprise that anxiety also affects digestion and the bowel. Reduce caffeine, sugar, dairy, increase vegetables, fruits, seeds, nuts and grains to ease the load on your gut – basically, eat healthy!

Supplements

Magnesium is a mineral that’s often deficient in much of the population, particularly anxiety sufferers. Available in many foods including green leafy vegetables, pumpkin seeds, sesame seeds, brazil nuts, brown rice, bananas, and dark chocolate, so make sure you eat adequate amounts. A high-quality supplement can be a better choice.

Vitamin B is also often low in the diet of anxiety sufferers, and taking a daily Vitamin B complex can help ease anxiety. Take a high-quality complete B rather than single B vitamins.

Herbs

Calming herbs include passionflower, kava, oats and chamomile which are also good for helping with sleep problems, and St John’s Wort.

 Holy Basil, or Tulsi, is one herb that helps the body respond to stress and anxiety, whether that is emotional or physical, by reducing the levels of stress hormone. It produces feelings of calm and relaxation.

A cup of chamomile tea in the evening eases stress and promotes sleep by helping you relax and easing tension before bed. Chamomile is a useful relaxant and will help sedate you to sleep

Passionflower (Passiflora incarnate) is an old folk remedy for anxiety that acts as a mild tranquiliser, calming without sedating. It can be taken as a tablet, a tea, or a liquid tincture from your practitioner. It also assists with insomnia. Don’t use passionflower if you are already taking sedatives, or if you are pregnant, nursing or have established kidney or liver disease.

Kava Kava (Piper methysticum) is widely known and used to reduce anxiety symptoms by activating GABA receptors in the brain.

Other Natural Strategies

Bodywork

Muscle tension can be caused by anxiety, particularly if it is ongoing. Body therapies such as massage, reflexology or shiatsu can relieve the muscles and help you relax. Yoga, Tai Chi and Qi Gong are other techniques to help the body relax. Yoga incorporates good breathing practices and is especially useful.

Craniosacral Therapy uses gentler techniques than massage on the head, spine and pelvis, the source of the nervous system. Gentle manipulation of this area of the body leads to reduced nervous, as well as muscle tension.

Meditation

In meditation controlled breathing techniques are used to free the mind of chatter and activity. By practicing meditation on a daily basis you can develop a more relaxed outlook. Meditation does not need to be difficult. There are many different ways of meditating, and it is simply a matter of finding the one that suits you. Take a look here to discover different forms of meditation for beginners and find the one that is right for you. If even the idea of meditating freaks you out start here instead.

Breathing

Learn to breathe correctly. When you get anxious you start to breathe more and more shallowly, using just the top of your chest. Breathing deep down in the belly helps to bring about calm. Learn more about controlled breathing techniques here.

Self-talk

Using positive affirmations can be very effective. When you form an affirmation try to phrase it as if it already is happening. For example, instead of saying “all will be well” use “all IS well” instead. Placing the thought in the present moment is more effective. “I am coping, breathing deeply, and feeling relaxed” is more likely to calm you because it is strongly placed in what is happening now, in the present, rather than “I always cope if I breathe and relax” which is far more general.

Centring

To create calm in the moment place both your palms on the side of your face and rest your fingers gently on your closed eyelids. This cradles and quiets the mind, allowing you to centre yourself so you can face things again.

Release Built-up Adrenaline

Move your body about. Play some up-beat music and dance, scrub the walls or floor, weed an overgrown patch of garden, go for a run or a bike ride. Exercise burns up the stress chemicals , promotes relaxation and helps circulate blocked energy that contributes to anxiety.

Distract yourself

Put on your favourite music, take the dog for a walk, make a cup of soothing herbal tea, revisit your favourite beach holiday photos, especially if they were in the tropics or whatever calms you in the moment.

Taking steps to reduce your anxiety in a more natural way allows you to experience more of life. Try out some of these strategies for yourself.

What natural strategies do you find most useful to reduce the symptoms of anxiety? Tell me in the comment section below.

For me the most helpful methods to reduce anxiety are Homeopathic remedies and Australian Bush Flower Essences.

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

http://www.naturalnews.com/042748_anxiety_natural_treatments_fight_or_flight_mechanism.html

http://www.naturaltherapypages.com.au/article/Natural_Treatments_for_Stress_and_Anxiety

http://articles.mercola.com/sites/articles/archive/2006/08/26/one-simple-solution-addresses-6-different-types-of-anxiety-disorder.aspx

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Anxiety_treatment_options

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Holistic Health, Uncategorized

Alkalise Already! Acid And Alkaline Foods

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It is being recognised more and more that every modern disease is caused by inflammation in your body. One cause of widespread inflammation throughout your body is eating too many acid forming foods. Balancing your diet between foods with an alkalizing effect on your body and those with an acidifying effect on your body is relatively new. But it’s a change that’s being made far more often in the ongoing quest to make healthier eating choices.

If your immune system is strong enough to overcome the inflammation then all is good. But if it’s not, then illness and premature aging are what lies right ahead of you.

Our difficulty is the modern western diet is heavily loaded with acidifying foods. As a result of eating lots of these foods the acid/alkaline balance of most people is way out of balance. Most people’s immune system cannot keep up with the levels of inflammation that result from the diet they eat.

Find Balance Between Acidic and Alkaline Foods

The important thing to know however is that you need both alkaline and acidic foods. But the balance needs to be right, with your diet weighted more heavily towards alkaline foods.  About 30% acidic and 70% alkaline is good to aim for.

You can discover the pH of your body, which indicates whether it is more acidic or more alkaline, by testing your saliva or urine with pH strips, which are available online, in your health food store or from your Natural Health practitioner.

 

What Foods Are Acidic?

Acidic Foods

The list of acidifying foods includes most foods that fall into the following food groups:

  • Meat
  • Fish & shellfish
  • Poultry
  • Dairy foods (milk, cheese, cream, ice-cream, butter)
  • Eggs
  • Sugar
  • Grains (bread, pasta, flours, crackers)
  • Most nuts
  • Legumes
  • Coffee, soft drinks (soda), alcohol
  • A few fruits and vegetables
  • Junk foods
  • Processed foods
  • Miscellaneous items
  • Pharmaceuticals & chemicals

Alkaline Foods

  • Most vegetables
  • Most fruits, including lemons which even though they’re acidic to taste actually metabolise to one of the most alkaline foods around
  • Some nuts
  • Stevia
  • Herbs
  • Spices
  • Miscellaneous items
Alkaline green vegetables

Think of how many vegetables are on a plate, in a sandwich, or in a pasta sauce compared to the quantity of meat or bread or pasta itself in the dish.

When you consider that most of the diet needs to be made up of fruit and vegetables and a few other foods in order to meet the 70% alkaline level it becomes quite apparent just why our diets are so unbalanced and why we have so much chronic illness.

Our meals contain far too much acidifying foods.

It’s uncommon to see a meal that’s over two thirds vegetables and with only a very small amount of meat, cheese or other acidifying foods. You might even say it’s very rare to see that. Which means it’s rare to see a meal where the acid-alkaline balance is right.

It’s easy to see from these brief lists why most people suffer from inflammation. Their diet is weighted very heavily in favour of acidifying foods.

Acid and alkaline foods

Alkaline And Acidic Food List

Here is a comprehensive list of alkaline and acidic foods. This list ranks the foods from the most alkalising to the most acid forming. But you’ll notice that even within the category some foods are ranked as more or less acidic or alkaline.

For example, within the legume group lentils are highly alkaline while soybeans are highly acidic. Or, some vegetables that are normally alkaline when fresh are acidic when frozen.

It’s also worth remembering that chemicals fall into the acidic group so foods that have been grown commercially and have pesticide residue on them may not be as alkaline as you would expect.

Concentrate your food choices to those in the high alkaline and low acidic columns to get the balance closer to optimum.

I’m sure you noticed the acidic list contains lots of very healthy foods, like pomegranates, acai berry, most of the nuts, or raspberries which we know are extremely high in antioxidants. This is NOT a problem. You need to eat SOME acid forming foods.

But given that the acid-forming foods need to make up a smaller quantity of the total, it is much smarter to select acidic foods like raspberries or pomegranate or nuts that are also going to give you loads of beneficial nutrients to form the acidifying portion of your diet instead of meat, dairy, grains or junk foods.

The healthy foods on the list of acidifying foods, like fruits, vegetables and foods rich in omega-3, are the ones you should choose when you’re selecting the acid forming foods you will eat, rather than the unhealthy ones like fried foods or sugar.

Western Diets Are Very Acidic

Take a look at this interesting collection of pictures from Hungry Planet by Peter Menzel showing what makes up a week’s groceries in 20 different countries. One thing that stands out about the diets of the families living in western countries is the preponderance of grains and meats and the very small amounts of fruits and vegetables. In addition there is a large amount of junk food in their diet.

To consistently achieve an optimum balance between acidifying foods and alkalizing foods can be difficult while continuing to eat the standard western diet. To make change you really need to seriously increase your fruit and vegetables, cut back on the grains, coffee, sugars, and junk foods. Basically, to adopt healthy eating habits.

Finding The Sweet Spot

You really don’t need to be exact about quantities, just aim to get as close as you can. And you don’t need to cut out all the acidifying foods.

Try replacing the creamy sauce on your pasta with a vegetable sauce, and cut back the quantity of pasta while increasing the vegetables. Then eat it with a huge fresh salad. Make the pasta a smaller part of the meal instead of the bulk of it.

Getting the balance closer to the optimum for any given meal may be as simple as adding some fruit at the end of the meal or a big salad at the start.

Don’t forget about all the hidden acidic contributors such as coffee. Switching even just one or two cups of coffee a day to an alkalizing drink such as herbal tea, can help reduce the inflammation in your body.

Be on the lookout for ways to replace an acidifying food with an alkalizing alternative. Opt for an open sandwich for your lunch or ditch the bread altogether and just have the salad. Use carrot sticks for your dip rather than crackers. You get the idea.

The science behind the alkaline diet is still contentious with lots of debate about whether the reasoning makes sense or not. However, the fact remains that the diet is sound, because it relies heavily on fruit and vegetables whilst reducing foods that are known to be harmful.

Unless you are eating only fruit and vegetables there will never be a problem getting enough acidifying foods, it will always be the alkalizing foods you need to consciously include. Your body will love you for doing so.

Disclaimer

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

 

Source Articles

http://www.naturaltherapypages.com.au/article/acid_and_alkaline_foods

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Healthy Home

35 Starring Roles for Baking Soda (That’s Bicarb!)

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Before I continue here, just so we all know, Bicarb Soda is Baking Soda – same thing, different name!

Children now experience more and more reactions to the chemicals they encounter in their foods or their environment. They’re found in the air, water, cleaning products, or items such as furnishings. While it’s vital these children aren’t exposed to chemical toxins, it’s better for all of us if we’re also exposed to less.

‘Safe levels of exposure’ for cleaning products and personal care products are calculated with the assumption you’re exposed just once to that exact amount in that one product. But these calculations don’t account for that same chemical being in many products commonly in daily use. You’re not exposed to it just once, but many times throughout every single day.

Even if the amount of the chemical in a product is within ‘safe levels’ there are many other products also containing the same ‘safe level’ of chemical. The quantities of these chemicals add up. so we’re exposed to far more of the chemical than what’s safe. Therefore we regularly reach unsafe levels of exposure. Which is even more reason to find healthier alternatives to cleaning, skin and hair care products.

YAY FOR BAKING SODA

In your pantry you have one of the best replacements around for many cleaning products. It’s bicarbonate of soda, or baking soda in the US, sodium bicarbonate, or soda ash. Most of us have it to cook with but it has many other fantastic uses.

When you’re busy it’s easy to just grab ready-made cleaning products. But the reality is these products contain toxic ingredients. Surprisingly, there’s no way of knowing what these are as manufacturers aren’t required to list all the ingredients.

Making your own cleaning products is a great money saver!

Home made cleaning products work really well and they’re non-toxic!

Some cleaning companies use only home-made natural cleaning products, made from vinegar, lemon and of course bicarb soda. As a cleaning product bicarb soda can make a big impact. It has a gentle excoriating action that shifts even difficult to remove grime.

Bicarb soda works mainly as an abrasive although there’s a small amount of chemical reaction involved. When mixed with vinegar it improves the corrosive action of the vinegar. Baking soda neutralises unpleasant odours without simply masking them.

35 GREEN CLEAN USES FOR BAKING SODA

Bicarb soda works simply but can have a significant effect. Here are my 35 ‘anti-corporation, anti-toxins, simple-clean & healthy home’ ways to use bicarb soda in your home.

Bathroom

1. Remove stubborn stains: Apply a paste of three parts bicarb soda and one part water. Let it stand then scrub and wipe clean.

2. Toilet stains: Prevent stains developing in the porcelain. This is particularly useful in areas with hard, mineral-rich water. Once a week sprinkle baking soda in the bowl and let it sit for 30 minutes. Then spray with vinegar to moisten it. Scrub with the brush and flush away.

3. Clean glass shower doors: Bicarb soda is excellent for removing soapy scum from the shower doors. Many products aren’t recommended for glass doors but bicarb soda is gentle enough to do no damage. Simply sprinkle on a damp cloth and wipe down the glass. Rinse well and dry.

4. Remove lime from taps: When lime forms around your taps or drains mix vinegar with a little bicarb soda to form a paste and coat the area with lime on it. Let it sit for a few hours and then rinse off. It may take a few applications to get rid of heavy deposits.

5. Clear clogged drains: To clean out any clogs that have formed inside the drain from hair, soap or grime, pour in 120mls bicarb soda and follow it with 250mls vinegar. Let it sit for ten to twenty minutes and then flush the drain out with very hot water. But, DON’T try on a clogged drain after you’ve used a commercial cleaner. A reaction may occur that spews out caustic fumes and liquid. Pour ¼ cup bicarb soda down the drain weekly to avoid clogs in the first place. Follow with lots of hot water. 

6. Clean baths and tiles: Sprinkle on a damp cloth and scrub as normal. Rinse thoroughly and wipe dry. You can use this on fibreglass and all tiles. For extra cleaning power make a paste of bicarb soda, course salt and liquid soap (dish detergent is ok but castile soap is better). Let it sit on the surface and then scour off.

7. Draw out stains: To draw out stains from stone, marble, limestone or unglazed ceramic surfaces coat the stain with a thick paste of bicarb soda and water. Let stand for 24 to 48 hours and then rinse and dry thoroughly.   

8. Clean grout: Make a runny paste with water and use an old toothbrush to clean stains in the grout between tiles.

9. Hand cleanser and softener: To remove ground-in dirt and neutralise odours on your hands scrub with a paste made with 3 parts bicarb soda and 1 part water or a gentle soap like Castile soap. Rinse away.

10. Clean brushes and combs: Remove natural oil build-up and hair product residue by soaking in a basin of warm water containing 1 teaspoon bicarb soda. Rinse.

    Laundry

    11. Grease stains: Pre-treat grease stains with a paste of bicarb soda and water.

    12. Deodorise laundry hamper: Sprinkle with bicarb soda every few days to prevent odours between washes.

    13. Clean clothes: ½ cup of bicarb soda in the rinse cycle freshens sheets and towels and deodorises smelly gym or work clothes.

    14. Boost cleaning power of liquid detergent: Add ½ cup bicarb soda to the water to enhance the cleaning power of your liquid detergent. Also the clothes get cleaner and fresher with a better pH balance in the water.

    Kitchen

    15. Deodorise the rubbish bin: Sprinkle in the bottom of the container and repeat when you put a new bag in.

    16. Clean surfaces: Sprinkle on a damp cloth and wipe. Rinse clean with clean water

    17. Fridge odours: Neutralise odours by placing a box of bicarb soda in the fridge. Afterwards use the old box of bicarb soda to clean the drains.

    18. Remove baked-on food from pots and pans: Sprinkle with bicarb soda then add hot water. Let soak overnight and wash next morning. The dried food will come off easily. Alternatively add 2 heaped tablespoons with detergent to the sink of water to cut grease and foods left on the surface. Let cooked-on foods soak in the mix first . Then use bicarb soda on a damp sponge as a scratchless scourer. Great for non-stick surfaces.

    19. Microwave: Sprinkle on a damp cloth and wipe out the microwave to clean and remove smells. Rinse well with water.

    20. Polish silverware: Make a paste of three parts bicarb soda to one part water and rub onto silver with a clean cloth. Rinse thoroughly with warm water and dry with a soft cloth.

    21. Clean the oven: Sprinkle bicarb soda onto the bottom of the oven. Spray with water to dampen. Let it sit overnight. In the morning scrub, then scoop out the bicarb soda and grime with a sponge and rinse.

    22. Clean the cutting board: Deodorise by sprinkling with bicarb soda, then scrub and rinse.

    Personal Care

    23. Teeth cleaner: An awesome teeth cleaner! Bicarb can be used straight on your toothbrush as a scrubber free from sugar and fluoride. Use it as you would toothpaste and follow with a rinse and gargle of bicarb soda and water. For more traditional toothpaste make a paste with 3% hydrogen peroxide solution.  

    24. Tired feet: A few tablespoons in a bowl of warm water makes a wonderful foot soak for tired feet.

    25. Insect bites: Apply a paste of bicarb soda and water to bee stings and other insect bites. It draws substances out of the skin to reduce swelling and helps to neutralise the acid in the insect saliva.

    26. Freshen mouth: One teaspoon in half a glass of water makes a mouth rinse to neutralise odours.

    27. Clean oral appliances: Soak oral appliances like retainers and dentures in 2 teaspoons bicarb soda dissolved in a glass of warm water. It loosens food particles and neutralises odours

    28. Air freshener: To freshen the air simply leave an open box out. Or mix with your favourite scented bath salts in a pretty dish on the toilet cistern. It should last about three months.

    29. Deodorant: Pat onto your underarms to neutralise odours

    30. Itchy skin: Shake some bicarb soda into your hand and rub it into damp skin after a shower.

    Other Uses for Baking Soda

      31. Remove marks (even crayon) from painted furniture and walls: Apply bicarb soda to a damp cloth and rub gently. Wipe off with a clean dry cloth.

      32. Clean and deodorise sports gear: Use 4 tablespoons of bicarb soda in 1 litre water. Sprinkle into golf bags or gym bags to deodorise. Clean golf irons gently with a paste of 3 parts bicarb soda and 1 part water and a brush, then rinse.

      33. Remove smells from carpets: Liberally sprinkle bicarb soda on the carpet. Leave it overnight. Next day sweep up larger amounts and vacuum the rest. You deodorise the vacuum at the same time.

      34. Deodorise all manner of things: Place an open box in cupboards to freshen them. Sprinkle on car seats, wait 15 minutes and then vacuum. Sprinkle pet bedding and vacuum in the same way.

      35. Deodorise shoes: sprinkle into the shoes of anyone with smelly feet. Remember to shake out before wearing.

      If you’re planning to switch to baking soda consider buying it in bulk for great savings!
      These are just some of the incredible uses for bicarb soda or baking soda around the home. Why not try out some, or even all of them?

      Do you have any other great uses for baking soda? Please share them in the comments below.

      Disclaimer

      All information and opinions presented here are for information purposes only. They are not intended as a substitute for professional advice offered during a consultation with your health care provider. Do not use this article to diagnose a health condition. Speak to your doctor if you think your condition may be serious or before discontinuing any prescribed medication. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

      Uncategorized

      Junk it!

      1 Comment

      Katrina Stairs Red Cross Pantry

      Junk food! Everyone knows the term, almost everyone has their favourite, and everyone when asked to name a few would be able to name many more than a few with no hesitation at all. There are certain foods that are immediately recognized as junk foods – many ‘take-away foods’, as well lots of others, packaged and sold in supermarkets or convenience stores – potato chips, biscuits, lollies, soft drinks – are all obvious inclusions. But, what about other junk foods that are masquerading as ‘healthier’ options?

      Processed foods are those that have had the ingredients altered so they are no longer in their natural state. Humans have processed their food for millennia. Any food that’s prepared by drying, grinding, chopping or cooking is processed. Traditionally this was done to make the food more digestible or to preserve it for later, when food may not be available. Grain foods were processed, and cheese, sausage and wine are just a few others.

      Modern processed foods may on the surface seem far less insidious than the widely accepted ‘junk foods’. But often they are just as bad for you. No longer are processed foods the artisan foods of the past. Now foods are industrially processed in factories. In fact most of the foods in the Aussie diet are processed.

      Processing may be as simple as freezing or it may be putting together a complete meal ready to heat and eat. During the process many of the nutrients that are in the original food are destroyed leaving the finished product a far cry from the original, and certainly not in line with the traditional purpose of processing. Grains are treated with very high temperatures and pressure which destroys the nutrients, denatures the fatty acids, and the process even destroys the synthetic vitamins that are added.  But not only does the extrusion process used for grains destroy the nutrients, in particular the amino acid lysine, it turns the grains into neurotoxins according to biochemist Paul Stitt in his book Fighting the Food Giants.

      Processed foods often appear to be healthy. These days they may feature low-fat, low-carb, fortified with vitamins, fibre, iron, or minerals, no trans-fats, containing omega-3, high-calcium, plus many more. They may make claims to promote health such as ‘may reduce the risk of heart disease’. But they all have the flavour enhanced with excess salt, sugar or oil. Many processed foods like white bread, are essentially empty calories offering very little nutritional value, certainly far less than the wholefood alternative.

      During processing part of the plant is often removed or purposefully changed. One example where you can see this is with wheat grains used for bread. The wholewheat grain forms with three layers, the bran, the germ, and the endosperm. (diagram) The bran is the layer where the fibre exists. Most nutrients and fatty acids are found in the germ. The endosperm is the starchy layer. The high nutrient density of grains only exists (and provides us with nutrients) when these layers are intact. During processing of the wholewheat grain into a loaf of white bread, most of the germ and bran is stripped away leaving just the starchy endosperm.

      Take a look at the package or label on your white bread and notice all the ingredients that are listed. In the past bread was made by mixing whole milled wheat, often other grains or seeds, water, salt and a fermented dough starter, to create an easily digested, fermented bread, or sourdough loaf. Later yeast was used instead of the fermented starter. Traditonally, the bread mixture was kneaded and left to prove twice, unlike commercial breads which are only left to prove once. The extra steps in the process allowed the components of the grain, such as the phytic acid, to break down properly so they can be properly absorbed, or, as is the case with phytic acid which inhibits absorption of other minerals if it is not broken down, to prevent them interfering with efficient metabolism.

      White bread packaging showing a list of ingredients which is far removed from those few ingredients found in traditional breads
      White bread packaging showing an enormously long list of ingredients, far removed from those few ingredients required to make traditional breads

      In commercial processed breads, the process is rushed through, with steps eliminated, and lots of other ingredients beside the basic ingredients that are needed to make home-made bread added. Preservatives, sweeteners, gluten, salt, soy flour plus many chemicals are all added to the mix.

      Bread is a perfect example of the big problem with processed foods and also the pointer as to how to get around the problem. Traditional methods of food preparation allowed for the use of pure, wholefood ingredients. Home made foods did not need to have lots of chemicals straight out of the laboratory, many of which come with health cautions, added to stabilize the product and make it more appealing.

      Home made food may include less than desirable ingredients, such as sugar, but at least the sugar is real sugar, and not a chemical version, and the butter is butter and not a questionable vegetable oil, or you can make the choice to replace the butter with a healthier fat option such as coconut oil. With processed foods there is no choice. You cannot opt to avoid trans fats or white sugar.

      Many of the chemicals, including vitamins and minerals, that occur in a plant work together to help the plant grow and survive more efficiently, and they also work together in a synergistic balance once they enter your body and are metabolized.  But when foods are processed the natural balance between the different chemicals in the original food is upset so their effect on your body and the way in which they work, is altered. Many extra chemicals also need to be added to processed food to stabilize the product, or to make it look, taste, or feel more appealing, and these are rarely good for you

      HOW TO AVOID PROCESSED FOODS

      Sometimes it is difficult to know whether or not a food is processed, and the first step is to get a few guidelines to help you recognize them when they are traveling incognito. It all comes down to reading the ingredient list, because even a glance at the list will often set the alarm bells ringing. If the product has a long list of ingredients then you can be pretty sure it is processed. The case with the bread is a good example, where the food should have only a few ingredients when made according to traditional methods, often there may be eight, ten or even fifteen on the label.

      If the food has a long list of ingredients where there should only be a few it is likely processed.

      If you don’t recognize many of the ingredients, or can’t pronounce them, then it is probably highly processed.

      If it has a very long shelf life – the ‘use by’ date is way off in the future it is processed.

      If it contains trans fats, MSG, or lots of numbers it is definitely processed. In fact about ninety-five percent of processed foods contain MSG.

      Take-away foods are a real trap. Aside form the obvious problem with deep frying foods like fish and chips, even foods that seem ok are loaded with highly processed ingredients. Pizza for instance, is covered in oils, processed meats and cheese. The kids menu is particularly bad, generally comprising only highly processed foods such as nuggets, chips and pasta (which is white and therefore highly processed). Salad, vegetables or a baked potato are all less processed options. Beware though of some of the ‘take-away salad chains’ as many of their salads are loaded with processed ingredients in the dressings, again take a quick look at the ingredient list.

      processed foods NH

      If you set out to eat more fruit and vegetables then you will find you have naturally replaced many processed foods with more natural ones without even being aware of it. Get to know when they are in season and try to eat seasonally, as that is the way you will get the best level of nutrients available.

      Look for suitable alternatives – porridge made from wholegrain oats (not quick oats) or quinoa makes a great alternative to boxed cereals. Other breakfast options might be eggs with spinach, asparagus or avocado, quinoa with fruit and nuts, fruit salad and yoghurt, high-fibre-superfood fruit smoothies, omelettes with different vegetables, homemade baked beans, bircher muesli with fruit, green juice. When I have some time I enjoy stir-fried vegetables.

      We are all time stressed these days, but the very best way to avoid processed foods is to make foods yourself. Instead of just watching Masterchef, get out in the kitchen yourself and cook up your own junk foods. When you make cakes, muffins or biscuits yourself you can use real eggs, butter or good oils and avoid artificial colours, preservatives and trans fats. Make your own oven-baked potato wedges and avoid the additives. You can flavour them with spices like sumac for an extra kick. Invest in a bread maker, making bread at home is so easy these days, you can even start your own sourdough bread starter.

      This is the way to start back to good health through our eating, by reclaiming a few of the best practices of the past, by becoming aware enough to check out what we are consuming before wolfing it down, and by selecting foods that look like they may have come from the garden.

      Simple really!

      What are your favourite ‘junk food’ alternatives?

      photo: John Burke
      photo: John Burke

      Disclaimer.

      All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

      Source articles

      http://www.foodinsight.org/LinkClick.aspx?fileticket=wtg018sd8qk%3D&tabid=1398

      http://foodmatters.tv/articles-1/dirty-secrets-of-the-food-processing-industry

      http://www.100daysofrealfood.com/10-reasons-to-cut-out-processed-food/

      http://www.healthy-food-site.com/processed-food.html

      http://www.westonaprice.org/modern-foods/wheaty-indiscretions

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      Holistic Health, Natural Remedies & Homeopathy, Self Care

      The Benefits of Green Tea

      9 Comments

      The healing benefits of green tea have been recognised by the Chinese for over 5,000 years. In the west we have been slow to recognise these benefits, but widespread research has now verified the amazing role that green tea plays in protecting the body against a host of diseases. You too can benefit simply by drinking green tea each day.

      My mother was a great tea drinker who couldn’t wait for me to be old enough to share her enjoyment of tea. It almost seemed I was destined to join her in her love. Most of my memories of her involve her holding a cuppa in one hand. She would start her day with a mug of tea and end it the same way. She would even take a mug of tea with her when she went outside to garden or hang the washing. But she always drank black tea and never got to know the amazing health benefits of green tea.

      Back then tea was always varieties of black tea. Green tea was served at the local Chinese restaurant, but I never knew anyone who drank it otherwise. But the health benefits of green tea are now well known and widely touted.

      Difference Between Green And Black Tea

      Tea is rich in antioxidants called polyphenols, which are considered the most effective and protective of all the antioxidants. Green tea is particularly rich in one of these called catechins, with between fifteen and thirty percent catechin content. EGCG is the main active component of the polyphenol activity and the highest occurrence is in green tea.

      Green tea differs from black tea in that it is unfermented. It is made by steaming the leaves very quickly just before picking, rolling and drying. This prevents the breakdown, or oxidation, of the antioxidant catechins.

      Black tea undergoes more processing and the leaves are subjected to heat and light which withers them before they are fermented. This results in the EGCG being converted into less effective compounds. Black tea has far fewer beneficial properties than green tea.

      Green Tea Tips

      When my naturopath recommended I drink green tea I found it difficult initially to follow his advice as the taste put me off. But I decided to persevere. So, I began to experiment with how I made the tea and learnt some interesting things.

      • Strong green tea is very astringent.
      • Green tea gets bitter as it cools down.
      • Experts advise to not use boiling water in the preparation of green tea as it destroys the flavonoids which give the healing potential. 85 degrees Celsius is recommended.
      • Green tea marries well with other herbal and floral flavours.

      Once I realised that unlike black teas, the strength and temperature of the green tea brew was far more crucial to drinking pleasure, I quickly came to enjoy it. In fact, I enjoyed it so much that I had to be careful not to drink too much as this leads to digestive problems. Now I stick to three or four cups a day.

      I quickly came to enjoy green tea once I realised that unlike black teas, the strength and temperature of the green tea brew was far more crucial to drinking pleasure. In fact, I enjoyed it so much that eventually I had to watch how much I drank as I was drinking too much which quickly led to digestive problems. Now I stick to three or four cups a day.

      Green tea is often combined with other ingredients. Jasmine is one of the more common ones. Recently I found a wonderful mix of green tea and berries. Not only is it delicious, it is also loaded with antioxidants.

      Healthy Green Tea

      Which brings me to the benefits of drinking green tea, and the good news just keep getting better. It’s often difficult for any black tea or coffee lover to see why they should make the change, whether it be a total change to green tea or just to include it alongside their coffee or black tea. But green tea has many reasons why it’s a vastly better choice than either black tea or coffee.

      Green tea is high in antioxidants (EGCG) to protect the cells from damage and inflammation caused by free radicals which leads to many chronic diseases.

      Scientifically Proven Benefits of Green Tea

      Scientific research into the effects of green tea has been extensive. Here are some scientifically proven benefits

      More Benefits of Green Tea

       Here are seven more benefits of green tea:

        1. Helps to strengthen the immune system

        2. May prevent skin wrinkling – EGCG seems to be 200 times more powerful than vitamin E at destroying free radicals

        3. Reduces some symptoms of PCOS (hair thinning, acne and facial hair)

        4. It is full of vitamins and minerals

        5. It boosts metabolism and helps the body to burn fat more efficiently.

        6. Helps protect against heart disease

        7. It helps to detoxify the body

        Concerns About Green Tea

         

        One side effect of drinking green tea can be upset stomach or nausea. However, it shouldn’t discourage you from drinking green tea altogether. I found it only occurred if I drank too much green tea. You may become nauseous if you drink green tea on an empty stomach. Nausea seems to be due to the tannins present which increase stomach acid secretion.

        Another problem is the effect of caffeine. Whilst green tea does contain caffeine the amount is vastly lower than that found in coffee or black and oolong teas. Replacing your coffee with a green tea reduces the caffeine intake by about 70%. But this does vary from brew to brew. When you brew the tea for longer it has more caffeine.

        If caffeine affects your health enough to completely avoid it, you also need to avoid green tea. But if you’d just like to cut back then it makes sense to switch to green tea which contains only 2-4 percent caffeine. Try replacing coffee with green tea after the middle of the day.

        Tannins in all teas can reduce the absorption of vegetarian sources of iron which may be problematic if you have anaemia. Green tea has significantly less tannin than black tea. Drinking tea between meals helps prevent iron uptake problems. Or add lemon to your tea to increase iron absorption.

        As always be careful with your choice of healthy natural products. Pre-packaged bottles of green tea drink are not such a healthy choice. They are usually pre-sweetened with large amounts of sweetener. Instead brew your own or order green tea that’s made on the spot. Be aware that green tea from Japan is often treated with fluoride so choose one that is not chemically treated. Drink organic green tea is you are not sure.

        The Best Way to Drink Green Tea

        • Don’t add milk as it makes it harder for the body to absorb the catechins
        • Don’t use boiling water – it kills the catechins
        • The vitamin C in lemon helps you absorb the catechins better
        • More expensive teas usually have higher levels of healthy compounds and cheaper ones have less
        • Aim for three to four cups a day as more seems to have negative effects.
        • Drink it hot or iced
        • Sweeten with stevia instead of sugar
        • Try green tea combined with fruit or floral ingredients if you’re not crazy about the flavour or if you just love variety
        The health benefits of green tea are extensive. Green tea is loaded with antioxidants and is simply good for you.

        Disclaimer.

        All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

        © Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

        Source articles

        http://www.naturalnews.com/034227_green_tea_caffeine.html

        http://www.naturaltherapypages.com.au/article/Why_Is_Green_Tea_Good_For_You

        http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Tea_leaves_and_health

        http://articles.mercola.com/sites/articles/archive/2008/07/24/green-tea-protects-against-heart-disease.aspx

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        Holistic Health, Natural Remedies & Homeopathy

        Spirulina, The Supergreen Solution

        12 Comments

        Spirulina is one of my favourite superfoods because it’s one of the most nutritious plant-like organisms known to humans. I regard spirulina as the ultimate superfood powerhouse. Although there are other super-greens such as chlorella, spirulina is almost like the supergreen equivalent of a multi-vitamin, a great all-rounder. Its nutritional benefits are both vast and impressive, making it an invaluable food especially for vegetarians, vegans, anaemics, diabetics and anyone who is nutritionally compromised.

        Spirulina is one of the oldest life-forms on earth and it helped produce our oxygen-rich atmosphere billions of years ago. Actually, a blue green algae, it’s a 100% natural and highly nutritious micro water plant. It is found in both the ocean and large warm alkaline fresh water lakes.

        Spirulina is so nutrient dense you could survive on it and water alone.

        Spirulina, a Nutrient Powerhouse

        Spirulina earns its superfood powerhouse status because it has the highest concentration of digestible vegetable protein (60-70%) with a perfectly balanced combination of essential amino acids. This is more protein than you will find in beef, chicken or soybeans.

        One of the most common vitamin deficiencies found in a vegan or vegetarian diet is vitamin B12. When you consider that Spirulina also contains large amounts of Vitamin B12, which is very difficult to find in other plant foods, it is easy to understand why it makes such a great choice for vegetarians.

        Spirulina is loaded with other nutrients in addition to B12. It is very rich in iron, which is a mineral that forms a very commonly deficiency. Spirulina also contains calcium, magnesium, and Vitamins A, B, C, D, E and K. There are also small amounts of a number of other minerals. Minerals are not always well absorbed in the body, but Spirulina actually improves mineral absorption. The abundance of minerals it contains can therefore be properly utilised by the body.

        Spirulina is a wonderful plant source of the essential fatty acids linolenic acid (omega-3) and GLA (omega-6), offering a great source of essential fatty acids for anyone unable to get them from fish oil.

        There is always some concern about the effect processing and long shelf storage has on nutrients. But Spirulina only grows in extremely warm conditions and so has the ability to withstand the high temperatures always involved in processing. It is able to retain its nutritional value unlike many other plant foods which deteriorate at these temperatures.

        Spirulina is both low calorie and nutrient dense. It only contains 3.9 calories per gram and still has all of these great benefits.

        The immune boosting qualities of spirulina can never be over stated. With its unique ability to fight infection, enhance cellular functioning, and even keep cancer at bay, it has a wide range of uses.

        Health Benefits of Spirulina

        Here are some ways that Spirulina is beneficial:

        • Boosts energy, it is a source of life force or vitality
        • Protection against viruses including flu, herpes, mumps and measles
        • Promotes healthy nerve tissue
        • Increases antioxidant protection to fight free radicals
        • Improves digestion and gut health
        • Improves age spots, eczema, acne, rashes
        • Fights the ageing process,
        • Curbs the appetite to assist weight loss
        • Aids glaucoma, cataracts, poor vision
        • Improves allergies & respiratory function
        • Helps to detoxify radiation out of the body
        • Plus, it fights heart disease, reduces arthritis, osteoporosis, diabetes and depression, and lowers bad cholesterol

        Because it is so easily digested it packs a powerful punch when it comes to all these benefits.

        How to Choose Quality Spirulina

        Good quality Spirulina has no side effects, and this is one product that you need to be absolutely certain of the quality.

        Contaminated blue-green algae is incredibly toxic to the system and can cause a range of fresh health problems such as liver damage. Because Spirulina easily absorbs nutrients from water, if the water contains pollution or heavy metals, these will be highly concentrated in the Spirulina cell. If this happens, then this affected Spirulina is no longer suitable for human consumption.

        There are a number of Spirulina products on the market that are of questionable quality so select carefully. Either research well or buy from a qualified practitioner.

        Spirulina Tablets or Powder?

        Spirulina comes in powder or tablet form and it is easy to tell if it is good quality or not.

        Quality spirulina tablets are made without sugar, starch fillers, animal parts, preservatives, stabilizers and colours. They are a uniform dark green colour without any light coloured specks.

        You can take up to about twelve tablets a day, and some people take even more. But start out with three and increase to six over a couple of days. You can take them all at once or spread over two or three doses. The recommended dose for adults is 5-10 per day.

        Spirulina Tablets

        Powder is a better choice if you want to add spirulina to smoothies, juice or other foods. 100% pure powder is also a uniformly dark green colour.  You feel the effects very quickly because the powder is easily digested.

        You can take two or more tablespoons of Spirulina powder a day, but a good way to start is with one teaspoon (5 grams) added to drinks or other foods. The drink or smoothie colour will change to dark green but it doesn’t really affect the flavour. You can gradually increase the amount over time to two teaspoons (10gms) per drink.

        I use the brand made by Green Nutritionals in my clinic as I know it to be high quality and free from toxic heavy metals. Just for the record, I have no affiliation with this company or product, and only recommend it to you to help your health. (I also like this one personally as it is easy to swallow.)

        Final Thoughts

        Because Spirulina is a natural food and NOT a supplement you can’t take too much. If you take more than you need it is like overeating.

        When I am going on a long-haul flight I take lots of Spirulina on the day of the flight as well as the day before and the one after. It is part of my ‘flight regime’ to help overcome the bad effects of air travel.

        If you are very run down or have a debilitating illness keep the amount of Spirulina you take low. You will still get enormous benefit from the smaller amount, and the smaller quantity will not push your body too fast or too hard.

        Avoid alcohol, soft drinks or coffee for about 30 minutes after taking spirulina as these destroy some of the nutrients and enzymes.

        People with hyperparathyroidism or phenylketonuria should not take spirulina.

        Don’t overlook this nutrient dense food source. Spirulina provides many benefits which include lowering blood pressure, fighting cancer and detoxing heavy metals.

        Spirulina powder

        Disclaimer.

        All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

        © Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

        Holistic Health, Stress & Overwhelm

        Breathe Deeply to Reduce Stress

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        Think how often we ask, “How are you doing?”  But maybe we’d do better asking “How are you breathing?”  Many people have forgotten how to breathe deeply into their belly. However, when you reawaken this practice you activate a powerful self-healing tool to create better health.

        Have you ever stopped to consider how you breathe?  Have you ever watched and noticed the way you breathe?  If you practice yoga the answer is likely a resounding “yes” as breathing technique is a yogic fundamental. Likewise, meditation and relaxation techniques require breath awareness and control. But how often do you stop and consciously breathe deeply during your normal day?

        Consciously controlling your breathing is one of the simplest and most effective ways to diminish the effect of stress on your body and improve your health.

        Constant stress leads to raised cortisol levels and is the forerunner of serious chronic disease. When you breathe deeply you reduce the negative effect of cortisol on your body. Efficient, effective and mindful breathing is a basic essential for good health and wellness.

        Ninety percent of people breathe completely inefficiently.

        Mindful Breathing

        Ninety percent of people breathe completely inefficiently. Their breathing is unconscious and purely reflexive. So it often becomes haphazard and irregular.

        Becoming mindful of your breath gives you conscious control to command how you breathe, rather than allowing it to become automatic and inadequate. When you’re not in control of your breath, when you ignore it, a primitive part of your brain is triggered to step in and take over. Breathing becomes a simple, unconscious, reflex action.

        Stop for a moment to notice just how you breathe. Take a deep breath. Do you find it satisfying or a little difficult? Is it shallow? Is it fast? Do you sigh a lot? Or gasp? Do you hold your breath? Are you able to breathe deeply, down into your abdomen?

        Check your breathing. Are you breathing poorly?

        Try this experiment. Time yourself and count how many breaths you take in one minute. For most people it will be between sixteen and twenty which indicates they’re breathing poorly, from the thoracic upper chest. They are breathing reflexively and their breathing is under the control of the primitive part of the brain. This way of breathing is very inefficient. The air they breathe is only making it into the upper part of the lungs. This means rapid breathers are not getting the optimum amounts of oxygen that their body requires to stay healthy.

        breathe deeply

        You can easily recognise when people are thoracic breathing. The upper part of their chest rises with each breath and sometimes even the shoulders rise a little or slump forward.

        As newborns we automatically breathed well. When babies breathe their abdomen rises with every in-breath and subsides as they exhale. But most of us lost this innate way of breathing as we got older. As children we copied our parents and those around us who generally shallow breathed. When we get upset, sad or angry we often even hold our breath. By the time we are adults we have become disconnected from our breath, forgetting how to breathe deeply

        When I was young, I was told to suck in my belly and to stand tall. But this undermines good breathing techniques and causes diaphragm muscles to tighten, which leads to restricted breathing.  As an adult I had to unlearn this practice and learn to ‘stand loose and relax my belly’ so I could use my abdominal muscles and breathe properly.

        Breathe Deeply to Relieve Stress

        Ongoing stress and anxiety creates a pattern of shallow, rapid breathing with consequently less oxygen reaching the brain. This leads to feeling light-headed or even dizzy. It also affects thinking processes causing the person to become unfocused.

        When our thinking capacity is reduced we deal with anxiety or stress poorly.  We can find it very difficult to move out of a constant ‘fight or flight stress response’.  Shallow breathing can hold us in a continued state of high cortisol production.  Taking slow deep breaths when we’re stressed breaks this pattern and reduces the release of stress hormones.  When you slow the breath down you also draw air more deeply into your lungs.

        Diaphragmatic Breathing

        Most people have at some time been told to slow down and breathe when they’re distressed, or sometimes more simply to “take a deep breath”.

        When you slow the breath down you also breathe air more deeply into your lungs which allows more oxygen to enter the blood.

        However, there is no point in expecting your lungs to do all the work to breathe. Basically, they are just empty sacs to hold air and are incapable of doing the work of breathing on their own.

        Good breathing utilises other muscles in addition to those in the chest and upper back.  Across the front of your body below the ribs is a sheet of muscle called the diaphragm. It sits directly below the lungs and above the abdomen and acts like a pump for the lungs.  When you squeeze in your abdomen the diaphragm moves upward and pushes the air out of your lungs.  When the abdominal muscles relax the diaphragm moves back down, leaving space for the lungs to stretch out which draws air into the expanded lung space.

        Healthy, beneficial breathing comes from the diaphragm.

        If you put your hand on the bottom of your ribs and take a deep breath you’ll feel your hand rise and fall.  That’s because the diaphragm is doing its job, rising and falling to push air out of the lungs and let air flow back in.  When you are breathing deeply you should also see your abdomen rise and fall.

        Benefits of Breathing Deeply

        ✦  Blood concentration is greater in the lower part of the lungs.  Therefore, drawing air into this area creates a higher exchange of oxygen out of the air and into your blood cells.

        ✦  Long, deep, slow rhythmic breaths into your abdomen below the umbilicus (belly button) pulls more air and oxygen deep down into the base of your lungs.

        ✦  Oxygen passes into your bloodstream more efficiently and effectively.

        ✦  Breathing deeply helps remove more toxins from the body.

        ✦  It helps to prevent disease and to manifest healing if disease is already present.

        Rather than reflexively breathing rapidly, slowing down your breathing to about eight or nine breaths a minute has a dynamic effect on your circulation and reduces the work of the heart.  It also gently massages the heart muscle and relaxes the muscles in the chest, ribs and stomach.

        How to Correctly Breathe Deeply

        Shallow breathing is a developed habit, so like all habits it must first be unlearned.

        Once your breathing style is re-learned practice it frequently until it becomes a normal part of life.  Starting slowly helps your muscles to develop.  Eventually, your body begins to obey your mind and you automatically breathe more efficiently.

        Deep rhythmic breathing is simple but for it to become automatic takes conscious practice. The easiest way to begin is to lie down and place one hand in the middle of your chest and the other on the bottom edge of your rib cage.  As you inhale the lower hand at the base of the ribs should rise, and as you exhale it should fall.  The upper hand should barely move at all.

        With practice this deep diaphragmatic breathing will become a habitual part of your life.  Eventually, you’ll notice your breathing has become slower and deeper.

        Make Deep Breathing a Habit

        Become aware of all the times you’re taking shallow breaths, holding your breath, raising your shoulders, or when your chest rises and falls.  These often indicate the onset of a state of stress.  Notice also when this breathing coincides with particular states of mind.  It may be an early warning that your fight or flight response has switched on, triggering a flood of stress hormones into your system.

        Simply committing to doing the practice through the day sets up the pattern.  Set the intent to do some deep breathing every hour, or whenever you do a particular action.  It can be as simple as standing up from your desk.  Choose any marker in your day to establish the practice. After a few months, you’ll find that deep breathing has become a habit and you breathe deeply with ease.

        I try to consciously breathe slowly and deeply when I’m driving.  It ingrains a new habit that helps maintain the practice.  An extra benefit is that it reduces the inevitable stress caused by driving in heavy traffic. 

        It’s essential for almost all of us to re-learn how to breathe correctly

        You don’t have to lie down to practice this. You can do it when standing, sitting, or lying on your back with your arms by your side. Breathe out quietly through your nose or mouth and then breathe in through your nose. Minimise the pause between breaths to ensure the air is filtered and moistened. Gradually lengthen the time of each breath.

        Practising rhythmic deep breathing ten times a day for a few months will bring you deep rest and relaxation and reduce your stress.  You’ll become calmer and less nervous.  All the functions of your body will reflect the benefits.  You become healthier, happier and more energised.

        Remember it’s essential for almost all of us to re-learn how to breathe.   Stop and breathe deeply as often as you can throughout your day to change this damaging habit.

        Disclaimer.

        All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

        © Catherine Bullard and Happy Holistic Health, 2013. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

        Source articles

        http://www.theartofbreathing.com/articles2.htm

        Smith Jones, Susan, Health Bliss: 50 Revitalizing NatureFoods and Lifestyle Choices to Promote Vibrant Health, Kindle ed, 2008

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        Holistic Health, Natural Remedies & Homeopathy

        Natural Ways to Deal with Gallstones

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        Gallstones are common and gallbladder removal is one of the most commonly performed surgeries in Australia, where about 18,000 are performed using keyhole surgery each year.

        The gallbladder is a small pear shaped pouch-like organ in the upper abdomen just under the liver, that works alongside the liver to digest foods and eliminate toxins. It is responsible for breaking down fats, mostly cholesterol, so they can be absorbed through the walls of the small intestine.

        Bile is made in your liver from recycled red blood cells, cholesterol and bile salts (minerals). The bile then passes from your liver into the bile duct and gallbladder which acts as a storage house. Here the bile is concentrated ready to be released when it is required. After a fatty meal more bile is needed to digest the extra fat and can be released quickly from the gallbladder into the intestine to help with digestion.

        When your gallbladder is not functioning well it can affect your energy level, your weight, exacerbate thyroid conditions, cause bloating, gas and stomach pain and other miscellaneous pains. But many people nowadays have poorly functioning digestive systems and often they regard many of these symptoms as being normal.

        Many people who have gallstones and are not even aware of them as they have no obvious symptoms. But for some the presence of gallstones can cause excruciating pain and other symptoms.

        How Gallstones Form

        Bile is usually liquid, but when its different components are out of balance the bile hardens and over time forms gallstones. They can be the result of insufficient amounts of bile or an excess of cholesterol (fat) in the bile. At first the fat clumps to form a sludge. With time this sludge thickens to become first ‘sand’, then ‘gravel’ until eventually the ‘gravel’ becomes one or more gallstones, which can be as big as a golf ball. They form in the liver, and most are carried through into the common bile duct on their way to the small intestine.

        Problems arise as the gallstones pass from the liver through the common bile duct. When a stone begins to travel down this tube the result can be what is known as biliary colic. Pain suddenly starts under the ribs on the right side, sometimes radiating up into the back, getting steadily worse for a few hours until the stone passes out of the bile duct and into the intestines. It can be accompanied by sweating, vomiting and great restlessness. The attack passes, but will recur again later.

        The next stage of gallbladder disease, cholecystitis, is similar to biliary colic but involves inflammation, fever and vomiting. The pain is often stronger and lasts longer and jaundice occurs if the stone becomes stuck along the way. If the stone gets impacted in the neck of the gallbladder it impedes the flow of bile and the gallbladder eventually becomes infected. This is when a major attack occurs, often requiring surgery.

        After the gallbladder is removed the bile drips steadily into your intestines. Because there is no longer anywhere to store it, there are no reserves for the body to draw on if it has to digest a greater amount of fat so it becomes important to not eat large amounts of fat that will overwhelm the system.

        Gallstone Risk Factors

        There are a number of factors that make you more susceptible to gallstones.

        • Gallstones are twice as common in women than men.
        • It seems that oestrogen plays a role and having more children puts you more at risk.
        • So does pregnancy, obesity, liver disease, diabetes, high fat diets, the contraceptive pill, a sedentary lifestyle, family history of gallstones and some forms of anaemia.
        • Their incidence increases with age particularly for those over sixty years old.

        Prevent Gallstones Naturally

        The gallbladder works with the liver to digest food and eliminate toxins. When either of them is clogged up from poor nutrition or a buildup of toxins the cholesterol in the bile crystallises to form gallstones. Gallstones are far more difficult to break down than to prevent. So it’s worth taking steps to keep your liver and gallbladder happy.

        Gallstones don’t form if you are digesting fats properly. However, removing fats totally from your diet might seem like an easy option, but it’s not the answer. Your body needs fats in order to function efficiently and therefore it is a matter of choosing better forms of fat and digesting those fats well. In fact, eating fats helps to prevent the bile in the gallbladder from stagnating as it promotes the flow of bile.

        Healthy Fats

        The best approach to lies with choosing healthy fats. Olive oil, coconut oil and saturated fats from grass-fed animals for instance, actually help assimilate nutrients that help to maintain a clean liver and gallbladder. Choose foods rich in omega-3 fatty acids such as oily fish or chia seeds, to reduce the toxic burden.

        One way to help break down the fat in your meal is to have lemon juice before you eat. Add it to warm water as a tea and drink thirty minutes before eating. It cuts through the fat making it easier to digest.

        Avoid unhealthy fats and oils such as canola oil, soybean oil or other vegetable-based hydrogenated processed oils as they cause inflammation and chronic inflammation leads to chronic disease. In addition, chronic inflammation causes high cholesterol. Don’t include foods high in unhealthy fats like burgers, fried foods, ice-cream, or cheese.

        Foods for a Healthy Gallbladder

        Liver and gallbladder health is strongly impacted by what you eat. Foods are perhaps the simplest way to make changes to your health. Here are a few that support your gallbladder and can even dissolve gallstones.

        1.  Apples are a great friend for the gallbladder and eating apples is a particularly useful way to support the gallbladder. They contain pectin to soften and disintegrate existing gallstones and prevent new ones forming. Raw, unfiltered apple juice is very rich in pectin. Juicing reduces inflammation and enzymatically helps detoxify your liver and gallbladder.

        Lemons, celery, tomato and beets are good choices to add to juiced apples. Apple Cider Vinegar mixed with malic acid makes a great gallbladder flush and can be added to apple juice. The richest source of malic acid is apples.

        Raw, unfiltered apple juice is a useful way to support the gallbladder.
        Raw, unfiltered apple juice is a great way to support the gallbladder.

        2.  Some foods are perfect for providing support to the liver, and therefore the gallbladder. Green vegetables including artichokes, rhubarb, beets and cruciferous vegetables (cauliflower, broccoli etc.) stimulate bile production.  Other helpful foods include green leafy vegetables, fresh ginger, and foods rich in pectin. Add them to your meals wherever you can.

        3.  Diets high in refined carbohydrates are a problem because they reduce the solubility of the bile, making it more likely to ‘sludge’.

        4.  Eat lots of soluble fibre (apples, celery, dark green leafy vegetables) which really helps prevent gallstones forming and may even reverse them once they have formed.

        5.  Having sufficient bile is also essential and some foods that promote bile production and flow are artichokes, beets, dandelion root, and turmeric.

        6.  Turmeric is certainly a powerful antioxidant and anti-inflammatory food. Adding it to your meals helps maintain a healthy gallbladder by improving the solubility of your bile, so that it’s able to break down the minerals and cholesterol in it more efficiently. You can take also take curcumin (the active component of turmeric) as a supplement – 300mg of curcumin three times a day.

        Support Your Liver and Gallbladder

        Because the liver and gallbladder work alongside each other, taking care of your liver also benefits your gallbladder.

        Reducing your toxic load greatly reduces the strain on your liver and how hard it has to work. Do this by reducing your intake of caffeine, alcohol and unnecessary medications. In addition try to reduce any toxins you are exposed to, but don’t actually ingest. Hair care products, skin and body care products, toxic fumes, even the pesticide residue on  non-organic foods are some factors that put stress and strain on your liver.

        Remember your body may regard and respond to many seemingly harmless foods as toxins. Foods such as gluten and dairy foods are perfect examples.

        Natural Remedies for Liver and Gallbladder

        There are a number of botanicals that are great for your liver. Milk thistle (Silybum marianum) protects liver cells. Dandelion root, a classic bitter herb can be taken as a tea or latte and stimulates bile production as well as bile action. Rosemary is another herb that stimulates bile production. Both young milk thistle leaves and dandelion leaves (picked from your garden) can be steamed like spinach or added to salads.

        There are many wonderful Homeopathic remedies such as Chelidonium, Dioscorea, Nux vomica, Magnesium and Lycopodium amongst many others, used to successfully relieve the symptoms of gallbladder attack as well as to redress a dysfunctional liver and gallbladder and prevent more gallstones developing.

        If you find you get mild pain after eating fatty foods you could take the digestive enzyme lipase to help digest the fat. But, if you take extra enzymes as a supplement over a long period so your body no longer has to manufacture them, it may cease making them altogether. It’s far better to improve the health of your body so that it can make the enzymes it requires by itself. In the long run it is the healthier outcome.

         Supplementing with lecithin is one easy way to dissolve gallstones. Make sure it comes from sunflower or non-GMO soy. Digesting lecithin requires large amounts of bile, and in the process hardened gallstones are also dissolved. Taking even just one gram of lecithin three times a day, has been shown to increase the concentration of lecithin in the bile. Taking more (up to ten grams) produces even greater increases.

        Lastly, increasing exercise and stretching can help prevent gallbladder disease.

        Raw turmeric - a powerful antioxidant and anti-inflammatory
        Raw turmeric – a powerful antioxidant and anti-inflammatory

        Disclaimer.

        All information and opinions presented here are for information only and is not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site. 

        Source articles:

        http://www.livestrong.com/article/535096-foods-that-increase-bile-flow/

        http://foodmatters.tv/articles-1/how-to-prevent-gallstones-with-everyday-foods

        http://www.naturalnews.com/038571_gallstones_prevention_foods.html#xzz2HHGadpLN

        http://www.betternutrition.com/gallbladder-function-nutrition/columns/askthenaturopath/1016

        http://www.detoxyourgallbladder.com/gallbladder-function/

        http://www.bodyandsoul.com.au/health/health+advice/what+does+a+gall+bladder+dor,18591

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