Category Archives: Holistic Health & Natural Remedies

Holistic Health & Natural Remedies, Self Care & Sleep

Natural Remedies For Travel – Create Your Own Kit

December 13, 2013 happyholistichealth Leave a comment

With the summer holidays just around the corner many Aussies are heading off on their annual holiday. Whether it’s to one of our country’s magnificent beaches or overseas there’s always the chance that some mishap will occur. If you’re not prepared it can really mar the whole holiday. But it’s easy to leave home well prepared for travel illness with your own natural remedies first-aid kit.

natural remedies for travel

Most people going on holiday take along some products or medications just in case they’re one of the unlucky ones who fall ill – even if this is as simple as aloe gel for sunburn. But with a little foresight you can leave home much better prepared.

Whenever anyone in my family heads off on holiday they always put together a Natural Therapy First Aid Kit to take with them.

Our family natural remedy kit started soon after I first used homeopathic remedies for my boys when they were quite young. Our collection of remedies was kept in a partitioned plastic case that slid under the car seat when we went camping at the beach. It proved invaluable many, many times for all sorts of ailments from sunburn, summer colds, Bluebottle stinger attacks, sprained ankles through to New Years Day hangovers. The remedies were often pulled out to treat other campers as well.

Over the last decade we traveled further afield, through SE Asia, Southern Africa and across the Pacific to Mexico, South America and USA, and natural remedies went along on each journey. Items from the kit have been used on every trip.

Homeopathic First-Aid Kits

Our kits contain Homeopathic remedies to deal with Travelers Diarhorrea, food poisoning, fluid retention, sunburn and burns, sprains strains and bruising, nausea, travel sickness, infections, fever, insect and animal bites and stings, plus others. We also add various remedies selected to suit the individual using each kit. A migraine remedy for one, another gets sinus pain in flight, two are very susceptible to altitude sickness, another to skin infections, so we add these types or remedies where they are needed.

I usually pack everything together in a small plastic storage box from the supermarket. It keeps the products dry and clean and helps prevent spillage and breakage.

BUILD YOUR OWN NATURAL REMEDY KIT

My Family’s Basics

Homeopathic remedies always form the basis of our travel kit. They are small, light and quickly very effective. There are a number of basic remedies we take wherever we go. Then we add others selected specifically for the problems we’ll likely encounter in the area we’re visiting.

I pack these remedies into a small zipped leather pouch. It keeps the remedies secure and has the added advantage of being easy to flip open to be manually scanned at the airports (rather than passing them through on the higher powered scanning belt which may damage them).

Homeopathic remedies in their zipped leather case. — My family’s well-used Homeopathic remedies in their well travelled zipped leather case.

There are a number of different strengths, or potencies, but 30c is quite suitable to use and the better choice if you’re not familiar with using them. They come in the form of tiny pillules which are dissolved under the tongue.

It can be difficult to source homeopathic remedies. Many Homeopaths have Travel Kits for sale but if you don’t have a Homeopath you visit regularly then the best alternative is to buy a Travel Kit online. They come with a small instruction booklet

Martin & Pleasance in Melbourne Australia make a compact little kit containing 20 remedies. (It comes in the same case I use to fill with my own remedies).

This Homeopathic travel kit from Ainsworths in England contains 10 remedies and comes in a canvas or leather case Owen Homeopathics make a small kit which only has 7 remedies

What Natural Remedies To Add

Probiotics

Many people from industrial countries find it difficult when they travel through developing nations because there’s a huge range of bacteria that they’re not normally exposed to.

Taking good quality probiotics increases good gut bacteria and supports your immune system. Taking them right through your travel may help protect you from ‘Travellers Diahorrea’, keeping your immunity high so you don’t get sick so easily, and help your digestion when it’s weakened by a strange diet or unfamiliar bacteria. They’re also very restorative if you do happen to catch parasites.

You need to select a probiotic that doesn’t require refrigeration.

Activated Charcoal Tablets

Charcoal tablets are activated carbon that absorbs toxins. They’re excellent for reducing diarrhoea. Their special benefit over medications is they absorb the bacteria and toxins from your gut, carrying them out of your body when you use your bowels.

The good news is they’re odourless and tasteless.

Don’t mix activated charcoal with ice-cream or chocolate as these reduce the effectiveness. But avoid these foods anyway if you’re suffering from travel diarrhoea!

Bach Rescue Remedy

Bach Rescue remedy has been such a basic for natural first aid for decades. A blend of flower essences developed by Dr Bach, it helps you recover quickly from shock and upset. Great for dealing calmly with lost baggage or missed flights.

But it’s also useful to avert many acute illnesses, or manage acute stress by keeping down anxiety levels. Losing luggage, missing connections, problems with accommodation, all the stresses that can spoil a holiday can be reduced and managed with the help of Rescue Remedy.

You could use Australian Bush Flower Emergency Essence instead – some people seem to respond better to this, although I’ve found the Bach Rescue Remedy works for everyone I’ve given it to. You simply take a few drops under your tongue.

Calendula Cream

Creams are easy to carry and use and Calendula is a ‘must-have’.

Calendula is anti-inflammatory, reducing pain and swelling. It promotes the rapid healing of skin tissue. It’s great for applying to to chafed skin, scrapes, grazes, and minor burns including sunburn. It can also be used on minor wounds.

Hypercal Cream is antiseptic and particulary suited to cuts and wounds, particularly if there’s a chance they may heal slowly and become infected. It combines calendula with hypericum and often other herbals and like calendula cream provides pain relief.

Tea-tree Cream

Tea- tree is a powerful anti-bacterial and this cream is really effective on skin cuts, burns and infections. It’s also good for any fungal infection you may pick up on your feet. You could also take it in the form of oil. Either can be applied directly to the wound.

Arnica Cream

We use Homeopathic Arnica pillules for sore muscles, aching joints, bruises and pains. But Arnica is also available as a cream to rub into the sore areas. Not as strong-acting in the cream, it nonetheless gives wonderful relief and is used by many sports stars around the world. Traumeel ointment or gel combines 14 different Homeopathically prepared plants which all help relieve sprains, strains and sore muscles.

Colloidal Silver

Through the ages water was often stored in silver because silver is an effective antimicrobial agent and it kept the water pure. Colloidal silver is a powerful natural antibiotic and works by suffocating the enzymes required by the harmful microorganism, without damaging any human enzymes.

It can be added to water to help purify it if you get caught out. I wouldn’t ingest it on a regular basis as long-term use may turn your skin grey, but it can be useful in an emergency.

It also has other uses. It’s often taken orally under the tongue or in water, to ward off viral and bacterial infection. Applied to the skin it can ward off infection.

In the tropics where the air’s very moist skin infections can be very difficult to heal. For my sons backpacking or traveling in isolated places where the conditions may not be hygienic, the prevention of infection is very important and colloidal silver is a must-have for them.

It’s also useful for tinea, eczema, psoriasis, acne or burns, wherever there’s the potential for a bacterial or fungal component.

Lavender Oil

If sleeping in a strange bed is a problem for you, or you’re a pillow princess (yes that’s me – pillow princess! I always take a pillow) a small bottle of lavender oil can be a lifesend. It’s a proven sleep enhancer and inhaling the scent or shaking a few drops on the pillow helps to sedate and promote a good sleep.

Lavender oil can also help you relax if you get nervous on the plane, but you need to be careful in the confined space as some people are allergic to it.

Coconut Oil

If you’re seeking a moisturizing agent coconut oil is your answer. It’s very hydrating in dry climates. calms rashes and is excellent for chapped lips. You can use it all over your body.

Magnesium

Not usually part of my family’s kit, magnesium is a great addition if you experience constipation. It clears it up very quickly. It’s also great to relax you before bed and help you sleep. If you find you’re insomniac while traveling magnesium will calm your nerves, relax you and help you get that rest.

Sunscreen

Of course you’ll take sunscreen, but it’s worth selecting one that’s not laden with harmful chemicals. I have no affiliation with any brands of products I mention here. They’re just ones I’ve used and found to be effective and high quality.

My family loves Soleo All Natural Sunscreen because it’s very easy to apply. I love it because it’s organic and rated #1 sunscreen by the EWG.

Wotnotmakes an excellent sunscreen, which isn’t tested on animals,

UV Naturals is another excellent natural sunscreen recommended by the Feingold Association USA. Their range includes a special sunscreen formulated for babies.

These are all Australian made sunscreens, don’t contain titanium oxide and are available around the globe.

Bioeffectives

Bioeffectives come from pine needles. They’re loaded with a multitude of essential nutrients including chlorophyll and many substances already found in the blood, brain soft tissue, and skin. They’re a powerful antioxidant and address any imbalances, so are perfect to support the effects on the body caused by the different environment, including parasites and bacteria.

My son picked up an extremely nasty amoebic parasite in Columbia recently and was very grateful for the Bioeffective-A (used here as a probiotic substitute) he was carrying, as it helped his gut recover quickly so he could enjoy the rest of his travels.

No-Jet-Lag/Jet Ease

My family uses straight homeopathic Arnica and homeopathic Coca for jet lag, but No-Jet-Lag, which is called Jet-Ease (in Australia), is a popular Homeopathic alternative which many swear by. It combines Arnica with four other homeopathic remedies that also address the negative effects of air travel .

Remember these remedies are specially prepared homeopathically and the substances used to make them can be quite toxic in their original form if ingested.

Of course I add a few other items such as bandages and alcohol swabs as my boys like to head off the beaten track. You can include anything else that’s relevant to your travel plans but this list should give you some starting ideas.

Most of these products are available from Health Food Stores or Natural Health Practitioners. Some are available online.

Get yourself prepared and have a great holiday!

Do you have any other Natural Health Remedies that you wouldn’t be without on holiday?Let us know in the comments.

natural remedy kit for travel — photo credit: Hadi Zaher

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.mindbodygreen.com/0-9520/8-natural-remedies-every-traveler-should-carry.html

http://www.health.com/health/article/0,,20428732,00.html

Conscious Mindset & Stress, Holistic Health & Natural Remedies

Maca Root, The Superfood Rebalancer!

November 29, 2013 happyholistichealth 3 Comments

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

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.

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.

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

Related articles

Try Maca for Low Libido, Energy and Stamina! (naturalhealthyconcepts.com)
Vegan Maca Almond Joy Milkshake (thebakingbird.com)
Constantly Tired? Here Are 10 Herbs To Increase Energy, Vitality, And Adaptability (realfarmacy.com)

Conscious Mindset & Stress, Holistic Health & Natural Remedies, Meditation & Mindfulness

Fight Anxiety With Natural Medicine

November 7, 2013 happyholistichealth 4 Comments

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

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.

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

Related articles

Inside the Anxious Mind: Living with an Anxiety Disorder (strangelandia.wordpress.com)
Anxiety Disorders (apecewamogo.wordpress.com)
Managing Anxiety with Biofeedback (psychcentral.com)

Holistic Health & Natural Remedies, Uncategorized

Alkalise Already! Acid And Alkaline Foods

November 1, 2013 happyholistichealth 3 Comments

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

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.

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

Source Articles

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

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ALKALINE PROPERTY – The importance of Alkaline foods (aimpower.wordpress.com)
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Holistic Health & Natural Remedies, Self Care & Sleep

The Benefits of Green Tea

September 26, 2013 happyholistichealth 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

Helps fight prostate cancer
Dramatically reduces the risk of stroke
Decreases the chance of developing oesophageal, stomach and colon cancers
Reduces bad cholesterol
Five cups of green tea a day lowers the risk of disability and frailty, allowing the elderly to stay more agile and independent
Prevents the progression of Alzheimers disease
Can reduce sebum production and acne when applied to the skin
Helps reduce blood sugar spikes, balancing blood sugar levels
Allows clearer thinking, improves memory and improves spatial learning
Builds stronger bones and helps prevent their breakdown
Increases metabolism and burns up body fat, including belly fat, to assist with weight loss
Suppresses autoimmune diseases including ALS
Protects the eyes against glaucoma
Slows the growth of breast cancer
Helps to protect against UV damage
May halt colorectal cancer
Provides a natural antibiotic effect to kill bacteria in the mouth (unlike coffee which causes bad breath)

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.

© 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

Related articles

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Holistic Health & Natural Remedies

Spirulina, The Supergreen Solution

September 13, 2013 happyholistichealth 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.

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.

Disclaimer.

Conscious Mindset & Stress, Holistic Health & Natural Remedies, Meditation & Mindfulness

Breathe Deeply to Reduce Stress

September 5, 2013 happyholistichealth 14 Comments

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.

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.

© 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

Deep Breathing (lymph4life.wordpress.com)
Breathe, Just Breathe (openingspacesdotcom.wordpress.com)
Self Care Tip ~ Breathe (happysuburbanchick.wordpress.com)

Holistic Health & Natural Remedies

Natural Ways to Deal with Gallstones

August 29, 2013 happyholistichealth 1 Comment

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

Higher BMI Increases Risk Of Gallstones, Especially In Women (medicalnewstoday.com)
Everyday Practices That Will Help Prevent Gallstone Attacks (medicaldaily.com)
Gallstones Genetic Risk (23andme.com)

Holistic Health & Natural Remedies, Nature's Rhythms, Self Care & Sleep

A Winter’s Tale: Does Your Winter Mood Need A Lift?

August 23, 2013 happyholistichealth 2 Comments

Enough is enough! Yesterday was a day of bitingly cold winds, hail showers and snowfalls on the nearby ranges. Eleven weeks in and I am over Winter. This is no longer Winter Wonderland Magic.

I was chatting to a man in the supermarket register queue last night as he added some gorgeous coral coloured roses to his pile of groceries. He said he just needed some warm colours around his house to remind him that winter would not go on forever, that spring is nearly here. I felt so inspired, I bought some too!

Winter is eleven weeks in now and it seems we are all feeling over it. The joy of curling up with a warm drink, cosy slippers and a heat pack in front of a movie or with an engrossing book is past. I want to go outside without rugging up, to plant my spring vegetables, to enjoy a salad again, to get to the end of the day without cold feet and to enjoy some sunny evenings.

Winter Relief Practices

Even though we’re at the tail end of winter this is the time that Winter Blues shows up for many people, as the accumulated stresses of winter start to affect them. These days winter blues are recognised as a disorder known as SAD (Seasonal Affective Disorder) which is caused by a lack or not sufficient sunlight.

To help get us over that last hump in the winter road and to keep us going until the warmer days of spring arrive, I’ve gathered some ideas to help lift our spirits as winter heads on out.

First up, a couple of warm drinks with a difference. I love herbal teas and I have a whole cupboard devoted to their storage, the tea cupboard. But, even with my wide choice, as well as the basic green tea back-up, I’m bored.

Here are a few new yummy hot drink ideas I have come across to spice things up when tea just doesn’t cut it any more

Hot chocolate! Chocolate is a mild stimulant and if you choose your chocolate wisely you also get all the benefits of antioxidants, flavonoids, vitamins and minerals. Here are two DELICIOUS chocolatey drinks to warm your insides and your mood.