Category Archives: Holistic Health & Natural Remedies

Holistic Health & Natural Remedies, Self Care, Uncategorized

Do You Dream Of Dreaming…If Only You Could Fall Sleep?

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It seems almost everyone I’ve spoken to over the past week has had problems sleeping, whether it’s in getting to sleep, waking during the night or, for those that are sleeping, having vivid crazy dreams. Insomnia, or sleeplessness, can be either an inability to fall asleep or waking up through the night before the expected waking time. As anyone who has ever experienced a poor night’s sleep knows, the impact of sleeplessness shows up the next day as a reduced ability to concentrate, lethargy, and fragile emotions.

The body actually requires sleep just as it does water, food and oxygen in order to function. Without sleep we would literally go crazy. When insomnia is long term, more than 3-4 weeks, it can have a major impact on our health, leading to memory problems, depression, irritability, with an increased risk of heart disease.

Tossing and turning for hours on end, worrying about not being able to get to sleep, or being unable to switch off can be very frustrating, and can even worsen the insomnia. The more you try to sleep, the more frustrated you get and the harder sleep becomes.

For many people insomnia is an ongoing issue that has some pretty big repercussions on their life. While it can be caused by many things, for a large number it is often the result of poor sleep behaviour, sometimes resulting from patterns established during childhood.

Some Causes of Poor Sleep

Quite a number of poor lifestyle habits can actually be the cause or sleeplessness, or else worsen it. Here are a few of them. If you recognise any of these, you may need to address them.

·         Going to bed at different times each night

·         Daytime napping

·         Poor sleeping environment, such as too much noise or light. Your bedroom should be a ‘haven of calm’

·         Spending too much time in bed while you are still awake

·         Working evening or night shifts

·         Not getting enough exercise

·         Using the television, computer, or smartphone in bed 

Medications

The use of some medications and drugs may also affect sleep.

  • Alcohol may help you fall asleep initially but generally leads to waking up through the night.
  • Too much caffeine is a well-known cause of insomnia, especially when it is drunk later in the day.
  • A number of medications, including cold medicines and diet pills can cause poor sleep. Be very careful about self-prescribing unless you know exactly the effects of whatever you are taking. Some herbs and supplements can lead to insomnia.
  • Heavy smoking can be a problem for sleep.
  • If you take sleeping pills regularly it is easy to become used to them, so they stop working as well as they did initially.
Lifestyle

In addition to lifestyle habits there are a number of other physical, social, and mental health issues that can affect sleep patterns, including: anxiety disorders, bipolar disorder, certain medical conditions such as thyroid disease, feeling sad or depressed, physical pain or discomfort, stress whether it is short-term or long-term.

CIRCADIAN RHYTHMS

However sometimes there is just no obvious reason for sleeplessness.

We each have our own inbuilt body clock called the circadian rhythm, that regulates our sleep patterns. This is what makes us fall asleep at night and wake up again the next morning. The body clock is easily thrown out by overseas flying, rotating shift work, or even a few late nights. When your body clock gets disrupted, you experience symptoms like jet lag.

Taking sleeping pills to help you sleep often leaves you with a ‘hangover’ effect which is something you can avoid by using natural cures instead.

RESET YOUR BODY CLOCK NATURALLY

For many the prospect of sleeping like a baby, anywhere, anytime seems like a remote daydream. But there are a number of very effective natural remedies with proven success that may offer relief. They can help you to reset the body clock so you can get back to good sleeping patterns.

Here are a few that have proven success.

For many the prospect of sleeping like a baby, anywhere, anytime seems like a remote daydream. There are some natural remedies with proven success that may offer relief.

Melatonin

Melatonin is a hormone secreted by the pineal gland in the brain which helps to relax us so that we can fall asleep. It is known for its ability to rebalance your body clock and is often used to treat jet lag. It is usually released in the absence of light, but we need to have spent time in daylight in order to make enough melatonin in the first place. This is why it is recommended that you spend time outside after you have flown a long-haul flight.

Taking a melatonin supplement can help to reset the body clock. But if you prefer to use food as medicine you can address melatonin deficiency with foods that boost serotonin as melatonin is made from serotonin. Some of these foods are raw cacao, magnesium, fish oils and herbal tea containing hops, chamomile, ashwaganda and lemon balm.

Homeopathy

Homeopathy has a marvelous history treating insomnia. There are many Homeopathic remedies that work to reset your body’s sleep patterns, calm your mind and get restful sleep. While there are a number of combination mixes available over the counter, the ones that have the deepest and most long-lasting effect are those that are prescribed individually by a Homeopath to suit your individual insomnia symptoms.

Some remedies that a Homeopathic practitioner may consider for insomnia are:

  • Arsenicum Album which is useful when anxiety, fear, or worry prevents sleep
  • Coffea for when you are unable to sleep because your thoughts are too active or you are excited about a surprise, or good or bad news
  • Nux-vomica helps when you’re very irritable, waking between 2-4am with racing thoughts only to fall asleep again about daybreak. This is accompanied by much stress caused by overstudy or work
  • Ignatia is for sleeplessness after disappointment or grief
  • Passiflora for restless sleeplessness with exhaustion

The choice between these and many more homeopathic remedies that help with insomnia would depend on these and all the other symptoms you were experiencing. For good results check with a professional Homeopath as remedies need to be selected and taken according to homeopathic principles.

Herbs

There is a number of herbs that are very useful to induce sleep. Valerian root is one that is quite well known and often used. It is quite powerful and often used for quick results when changing time zones. Valerian is useful when you have difficulty staying asleep. Some people however get the opposite effect from valerian and can get hyped-up after taking it. Valerian is good when combined with Passionflower which helps you to fall asleep initially.

Some other herbs that can be helpful are Kava which is once again available after having been taken off the market for a while. It can be used for short-term relief. It is good to relieve anxiety in the moment.

Skullcap is great to use when you are very hyped-up and just can’t slow down, or are experiencing anxiety and are emotionally stressed. You can use it for longer periods.

Aromatherapy

Essential Oils can help bring on sleep. While there are a number of oils that induce sleep, lavender has long been recognised as being the ‘Queen of Calm’. Lavender essential oil will effectively calm down overwrought nervous systems. A few drops added to a warm bath before bed or on a cotton ball under the pillow should bring on sleep.

SETTING A PERFECT SLEEP ENVIRONMENT

Make sure your sleeping environment is calm and serene. THE KEY IS TO SWITCH OFF. Leave your worries at the bedroom door. Switch off all gadgets, put phones in flight mode, iPad, laptop, TV etc. Take some time to settle down and relax.

Set aside 30 minutes before bed as ‘unwind and de-stress time’. Read a good book, write your journal, listen to soft music, anything that you find relaxes you and does not involve an electronic gadget. Remember, exposure to artificial light (electronics) before going to bed increases your alertness and suppresses melatonin and so will keep you awake.

So, here’s to a great sleep.

What are some of the ways you deal with sleeplessness? Tell us in the comments below

Worrying about not being able to get to sleep can worsen the insomnia

Disclaimer.

All information and opinions presented here are for information only and are 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. 

    Holistic Health & Natural Remedies, Uncategorized

    Homeopathy To The Rescue in Homeopathy Awareness Week

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    May is an important month for Homeopaths here in Australia as it marks the celebration of Homeopathy Awareness Week (13th – 19th May). This year the theme is ‘Homeopathy To The Rescue’ and the focus is on the ways Homeopathy can, and has been used in the treatment of trauma and disasters.

    The purpose of this annual celebration is to get you all to notice the impact Homeopathy has on a global scale and to start you thinking about how Homeopathy could be useful in your life.

    While there is a long history of Homeopathy being used with wonderful results during epidemics and after disasters, using Homeopathic medicine to deal with the small traumas of your everyday life is where many people first encounter the healing benefits of the remedies.

    Homeopathic Arnica

    Homeopathic Arnica is one remedy that I would have been lost without in raising my four sons, and in fact I cannot imagine how the Mums of active boys manage without it. When my boys were young, they played a lot of sport, basketball, AFL football, baseball, hockey, netball, gymnastics, and rock climbing, to say nothing of rough and rowdy games through the bushland around our home.

    In addition to the kit of remedies I have at home, I always carried a Homeopathic First Aid kit in the boot of my car so we would have what we needed when we were out and about. In this kit was trusty Arnica.

    Arnica is loved for its effect on soft tissue damage. However, homeopaths often reach for Arnica as the first remedy to heal anyone affected by shock, trauma or injury. Here it acts on the emotional or spiritual shock as well as on the physical shock.

    Arnica has lots of uses but it is perhaps best known for its benefits to damaged soft tissue. It has amazing healing properties for muscle damage showing as bruising, swelling and aching. At sporting events, particularly football, I soon became known as the go-to-girl for help when the boys were hurt on the field, and parents would often come to me asking for some arnica for their son.

    In fact,one year it actually saved one of my boys team from despair, because Arnica was the remedy that ensured the team a place in the Grand Final, which they then won! How? At half time the star player, the full forward, the one who does most of the goal scoring, was taken off the field because someone had stomped on his hand and there were four distinct dark bruises on his palm from the ‘stops’ on the boot’s sole. I gave him one dose of Arnica at the start of half time, and by the time the second half started twenty minutes later, the bruising had almost disappeared, so he was allowed to play, and to go on and kick the winning goal.

    Arnica to the rescue.

    Over the course of many years of kids sport there were many, many other instances of parents being able to watch bruising or swellings, like ‘eggs’ on the head, actually go right down over a very short time, and so the Arnica was often sought out.

    Arnica got these boys through the injuries with minimal fuss and allowed them to get back out to their game.

    Arnica is a remedy that I give to many of my patients and not just the boys. Many people use it after they have had a big workout at the gym, or a hard day in the garden to relieve the aches and pains. Others use it after having dental work. It is a remedy that many now value in their home first aid kit, and the first remedy they think of for injuries and trauma.

    A meadow of Arnica montana growing wild in Belgium

    What is Arnica?

    Homeopathic Arnica Montana is made from a small plant of the Compositae family. It grows in the mountain pastures of mainland Europe where for centuries it had a long history of use as a herbal to treat bruises, sprains, rheumatic pain, emotional shock, hematoma and oedema.

    Today, Arnica creams are widely used in the sports industry, and in fact a number of Olympic athletes have found them helpful in reaching the pinnacle of their chosen sport. Here is a very long list of sports stars using Homeopathic Arnica.

    Arnica has an affinity with the blood vessels, repairing them so that bruising and stagnation is able to dissipate from the site of the wound.

    The benefit of Arnica, as you read in the story of my son’s football team, is that it speeds up the healing process. The bruising passes quickly, aching muscles return to normal faster, swelling subsides quickly, allowing a faster return to training, the game, or everyday activity.

    When to Use Arnica

    Although I make some suggestions here for when Arnica may be helpful, I do not advocate using it without consulting your Homeopath first. Whilst Homeopathic remedies are very gentle they need to be prescribed with an understanding of how they work in order to be used effectively and safely. In addition if you have a seious accident or injury it is essential to get checked out for concussions, broken bones or other serious damage. But, even when these do occur Arnica can be useful to speed the healing process.

    • After accidents where there is shock
    • After an injury that leaves bruising of muscles
    • After an injury that leaves soft tissue swollen and sore
    • After over-exerting yourself
    • After surgery or dental work

    Because Homeopathy Awareness Week is about using Homeopathy to deal with trauma this year, I am once again running my very popular short course “HOMEOPATHY @ HOME – TREATING ACUTE & FIRST AID AILMENTS”   beginning during Homeopathy Awareness Week, where you learn when and how to use thirty Homeopathic remedies, including Arnica, that will completely change the way you deal with acute illnesses and accidents in your family.

    If you have missed this course but would like to join one later, check back again for details of the next course as I run it once every year.

    If you would like to read about the latest research and thoughts on how Homeopathy might work, you may like to read Dana Ullman’s summary in this article published last week in The Huffington Post

    But for those who have used Homeopathic medicine with enormous success the question is NOT how it works, or even whether it works. They have seen many times, that it does work effectively and that is enough reason to continue to love and use this remarkable treatment.

    I don’t know how it works, nobody does yet. No doubt as research delves deeper and our knowledge grows, just how Homeopathic medicines work will become clearer. After all, in medicine there are also many medications and anaesthetics that were used and seen to be effective, long before the mechanism of how they work was known.

    If you’ve had a positive experience using Arnica let us know about it in the comments below.

    Disclaimer.

    All information and opinions presented here are for information only and are 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.arnica.com.au/arnica.php

    http://www.fao.org/ag/AGp/agpc/doc/Gbase/data/pf000462.htm

    http://www.anniesremedy.com/herb_detail182.php

    http://drnancymalik.wordpress.com/2012/06/30/sports-medicine/

    http://homeopathyforyou.com.au/trauma/arnica-to-the-rescue-for-injuries/

    Conscious Mindset. Stress, Holistic Health & Natural Remedies, Self Care, Uncategorized

    Are You Suffering From 21st Century Syndrome?

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    Adrenal Fatigue?

    Adrenal fatigue, sometimes called the ‘21st Century Stress Syndrome’ occurs when your adrenal glands cannot meet the hormone demands of your life and it’s a problem that is becoming more frequently recognized.

    If you are living a high-stress lifestyle, eating lots of chemical laden foods, need lots of coffee or cola to keep you going and getting way too little sleep than the chances are you are suffering from adrenal fatigue.

    Unfortunately for us, our lifestyle has changed but our bodies haven’t, they still operate as if they ‘re living in the stone age. We can’t live a simple, relaxed lifestyle anymore and instead we all live under constant stress. Sometimes, we become so used to the full-on lifestyle that we forget that it’s actually pretty stressful. Sometimes we don’t even realize that so many different things from worry, anxiety, grief through to the air we breathe, the toxic homes we live in, the foods we eat, or the exercise routine we do, are all building stress on our body every minute of every day.

    Adrenal Hormones

    Our adrenal glands are responsible for the production of hormones including adrenalin (epinephrine), DHEA, progesterone and testosterone, and cortisol. Adrenals play an important role in the stress response as they release adrenaline which initiates the ‘fight or flight’ response and cortisol to help us deal with acute stress.

    Cortisol is the hormone important for keeping our bodies balanced and it plays a big part in regulating the immune system, blood sugar levels and blood pressure. It is also very important in helping us deal with stress. When the levels of cortisol rise too high the immune system becomes weak and susceptible to cancer and infection. If the levels are too low it becomes overactive and opens the way for autoimmune disease.

    When acute stress is ongoing the adrenals become overworked and unable to match the demand for continued hormone production. When they just can’t take any more you get what was called a ‘nervous breakdown’ in the past, but we often now call Adrenal Fatigue.

    Our problem is that in an ever-stressed fast-paced life our bodies are constantly pumping out cortisol. When we maintain that lifestyle, with long work hours, sleep deprivation, poor diet, smoking, lots of caffeine, little relaxation we overload our adrenal glands until they can’t take any more. Then the next stress simply becomes the straw to break the camel’s back and we fall apart.

    Some Symptoms of Adrenal Fatigue

    • Generally tired but wired: You feel really tired until about mid-morning, then again in the middle of the afternoon when you feel like a snooze. Tired again in the evening until about 11pm when you get a ‘second wind’ and then are wide awake until late
    • Feel tired even after a good sleep and not really feel awake until 10am
    • You perspire a lot even with little activity
    • Dark circles under your eyes
    • Low blood sugar
    • General lack of energy and muscle weakness
    • Cravings for foods high in salt, sweets and carbs, fats
    • Difficulty handling alcohol; difficulty with potassium rich or high carb foods unless combined with fats and protein
    • Low blood pressure, lightheadedness on standing up, dizziness or heart palpitations
    • Low libido
    • Increased PMS or menopausal symptoms
    • Chronic infections
    • Increased allergies
    • Mild depression, lots of sighing
    • Startle easily
    • Less ability to handle stress
    • Low back pain, knee pain and weakness
    • Dry unhealthy skin

    Some Illnesses Related to Adrenal Stress are:

    • Blood sugar balance and diabetes – cortisol causes elevated blood sugar levels and leads to insulin resistance
    • Weight gain and obesity – cortisol mobilizes triglycerides into fat cells and changes appetite with a craving for high kilojoule foods
    • Immune system suppression – a higher susceptibility to all diseases
    • Gastrointestinal problems like Irritable Bowel Syndrome (IBS), colitis, ulcers, indigestion
    • Cardiovascular disease from blood vessel damage
    • Fertility problems – erectile dysfunction and disrupted ovulation and menstrual cycles

    Even though adrenal fatigue is very common in these days of stressful living many doctors don’t pick it up easily. It is one of those things that is often just not diagnosed.

    NURTURE YOUR ADRENALS

    If you really want to turn around Adrenal Fatigue then you really do have to reduce the stressors in your life. First up you need to recognize and acknowledge what the stressors actually are. This might mean changing your job or aspects of it, organizing some childcare, changing your diet, your activity, your sleep behaviour, recreation, or the people you mix with. It is also vital to address the associated emotional or psychological issues. Sometimes changing your outlook can make a big difference.

    But even introducing any stress reducing measures would help. You could try these:

    • Minimize stress – this almost goes without saying
    • Laugh more – even join a laughing club if you need to
    • Eat a clean diet of largely organic whole foods, with an emphasis on lots of vegetables. Include nuts, seeds legumes and whole grains. Eat regular meals. Chew your food well.
    • Avoid junk foods and sugar
    • Get rid of coffee and cola. If you need some caffeine drink green tea. If you can’t remove coffee totally have one quality coffee on the weekend. Peppermint, dandelion or rooibos teas are all good alternatives to coffee. Tulsi Tea (Holy Basil) is awesome for adrenal fatigue because it helps bring cortisol levels back to normal.
    • Do something fun every day
    • Get negative people out of your life
    • Get some exercise – Yoga, Qi Gong or T’ai Chi are all great de-stressors
    • Meditation and relaxation exercises
    • Get good sleep – seven to eight hours a night, get to bed before midnight as that’s when your body heals itself the most, take a rest (lying down) during work breaks
    Take supplements
    • 3,000-5,000 mg Vitamin C each day, Vitamin B complex high in B6 and pantothenic acid, Vitamin E
    • Calcium and magnesium
    • Licorice root extract

    Homeopathy, Flower Essences and EFT are all very effective at relieving stress and healing some of the emotional issues. Homeopathy can also redress the hormone imbalances in your body.

    With adrenal fatigue having such a huge impact on many of our body functions as well as our quality of life it is worth finding out if you have adrenal fatigue so you can begin to redress it. Contact your Natural Therapy practitioner for more information.

    But don’t expect a quick fix as it can take anywhere from 6 months to up to two years to reverse adrenal fatigue.

    It can take anywhere from 6 months to up to two years to get back your zing after adrenal fatigue

    Disclaimer.

    All information and opinions presented here are for information only and are 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.naturalnews.com/019339_adrenal_fatigue_chronic_stress.html#ixzz2Q3g07WMc

    http://www.todaysdietitian.com/newarchives/111609p38.shtml

    http://www.adrenalfatigue.org/what-is-adrenal-fatigue

    http://www.bodyandsoul.com.au/fact+sheets/hormones/adrenal+fatigue,11579?gclid=COHVrPHLv7YCFcpbpQodOgsA_w

    http://www.thewellnesswarrior.com.au/2011/08/do-you-have-adrenal-fatigue/

    Holistic Health & Natural Remedies, Uncategorized

    How Come So Many Avoid Gluten?

    7 Comments

     

    Are you Sensitive to the ‘G’ Word?

    How many people do you know that have stopped eating gluten? Maybe you have done this yourself.

    Increasingly, when clients first come in to see me, they say that they have taken themselves off gluten, or sometimes that they did so in the past but are now eating gluten once more. Some saw improvement in their symptoms, others not.

    The incidence of Coeliac disease is on the rise. But in addition to those diagnosed with celiac disease there are many more with a gluten sensitivity. This is an inability to digest the protein gluten found in some grains. One study done by the Mayo Clinic and the University of Minnesota showed that intolerance of wheat gluten is four times more common today that it was in the 1950’s.

    The way for the gluten sensitive to stop the effects of the undigested gluten on their body is, as with Coeliac disease, to avoid eating the foods.

    Gluten sensitivity causes inflammation and an autoimmune response where the immune system starts to attack the body. The New England Journal of Medicine lists thirty-five diseases caused by gluten sensitivity including ADHD and depression. In these days of rising concern about the rising incidence of diseases caused by inappropriate diet it is significant that gluten sensitivity increases your risk for Type 1 Diabetes, obesity, gastrointestinal cancers, brain disorders, autism and thyroid disease. Unfortunately, your risk of developing these diseases increases dramatically when there is a delay in proper diagnosis.

    Modern Wheat vs Traditional Wheat

    Modern wheat is different to old wheat varieties, as the proportion of gluten in wheat has increased enormously due to hybridization in modern wheat grains. Also, prior to the 19th Century wheat was always mixed with other grains, legumes or nuts when it was milled. Pure refined white flour has only been around for about 200 years.

    The modern Western diet is extremely grain heavy and so the consumption of gluten has also increased significantly. Many people may have developed their sensitivity to gluten because of overexposure. Gluten is added purposefully to products because it increases the hunger signals in the body and so you want to eat more of that product. I have heard, although haven’t verified, that up to ten times the amount of naturally occurring gluten is added to fluffy, white packaged bread.

    When foods are in their natural state the components work synergistically, they balance each other and work together. But when one component is added or removed it becomes more difficult for the body to metabolise the food properly. This is why you are constantly encouraged to eat ‘Whole Foods’ which are balanced.

    DO YOU HAVE A GLUTEN SENSITIVITY?

    Here are some signs that might indicate that you do.

    • The most obvious ones to look for are gastrointestinal and include bloating, wind, cramping, queasiness and nausea, constipation or diarrhea or both of them alternating.
    • Headaches and migraines can be caused by gluten
    • Connective tissue (tendons, ligaments) or muscle aches and pains
    • Dizziness, balance problems, tingling or numbness in your fingers and toes, or pain or weakness in the extremities.
    • Sudden mood shifts, chronic irritability, depression
    • Tiredness and fatigue, either chronic or occurring after every meal, chronic  fatigue syndrome (CFS)
    • Weight loss and weight gain
    • Eczema
    • Infertility, irregular menstrual cycles and miscarriage
    • Symptoms get worse with emotional trauma and stress

    The difficulty is that these symptoms are common to many diseases which makes it difficult to definitely attribute them to gluten sensitivity. You don’t actually need to be diagnosed with any specific disease (like CFS or Fibromyalgia) or a gluten sensitivity to test out whether your symptoms are due to gluten in your diet. If you are experiencing these symptoms, it is worth investigating whether gluten is behind them.

    DISCOVER IF YOU ARE SENSITIVE TO GLUTEN

    If you are trying to work out if gluten is your enemy it is really important to do things systematically. Write down every symptom that you experience. Don’t dismiss any because you make assumptions about them, such as the aches and pains you have are because you sit too much. Include everything and don’t try to explain them away.

    Then go onto a gluten free diet for a couple of months. This can be harder than it seems because it doesn’t simply mean eating gluten free bread. Gluten is found hidden in many foods and it could well be worth consulting a Natural Medicine practitioner who has experience with food sensitivities to guide and support you through the process.

    After you have been off gluten for a couple of months check out how many of the symptoms on your list you still experience. If a number of them have improved, it would be worth sticking to the GF diet for a longer time. You may find that only a few have gone but if they are symptoms that cause you significant hardship or annoyance it better to stay gluten free.

    If you are sensitive to gluten, it is likely that after you have been gluten free for a while you will once more experience the symptoms you had before going gluten free if you eat foods with gluten again.

    GLUTEN GRAINS

     

    Wheat is only one of the grains containing gluten. Others are barley, rye, spelt, kamut (Khorasan), oats and triticale. Other grains including buckwheat, millet, amaranth, rice, and quinoa are gluten free, and you can use them freely.

    If you decide that you can’t possibly go gluten free then it’s quite likely you are gluten intolerant. The foods that we are addicted to are usually ones that we have a problem with, as a chemical reaction occurs in our brain when we eat them causing us to crave them even more.

    Do you suspect you may be gluten sensitive?

     

    Disclaimer.

    All information and opinions presented here are for information only and are 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.worldhealth.net/news/gluten_allergy_now_four_times_more_commo

    http://www.naturalnews.com/038170_gluten_sensitivity_symptoms_intolerance.html

    http://www.bmj.com/content/345/bmj.e7982

    http://articles.mercola.com/sites/articles/archive/2009/07/23/why-is-wheat-gluten-disorder-on-the-rise.aspx

     

    Holistic Health & Natural Remedies, Self Care, Uncategorized

    Sure-fire Strategies to Beat After-lunch ‘Sleepies’

    3 Comments

    Are you someone who finds that come mid-afternoon it is all you can do to keep your eyes open? You are certainly not alone as millions of others share your dilemma. But before you reach for that can of energy drink or cup of coffee to help you see out the day, consider a more natural alternative. It is possible to keep energy levels relatively stable throughout the day, so you don’t end up simply staring off into space after lunch. Here are some ways to help you avoid that energy crash in the first place – there’s sure to be one that works for you!

    Why You Crash Mid-Afternoon

    There are a number of reasons why you might be experiencing the afternoon slump just as there are a number of techniques you can do to snap yourself out of it when your eyelids start to drop. But if you want a significant change in energy fluctuations you need to make permanent changes to whatever is acting as a trigger for your energy lows.

    There are many ailments that can cause you to feel tired after lunch, such as allergies, insulin resistance, celiac disease or low blood sugar. But your tiredness may be due to something as simple as eating a big lunch. Digestion requires quite a lot of energy and as your stomach loads up with food extra blood rushes into your intestines from all over your body to help with the extra work. This leaves the rest of your body, including your brain somewhat deprived, with the result that you start to feel exhausted. Eat a big breakfast and opt for a smaller, light lunch.

    Better Lunch Choices

    There are many lunch choices that can lie behind afternoon ‘sleepies’. Meat is one of the hardest foods to digest so avoiding meat at lunch may be a wise choice to fight off fatigue. It takes two hours to digest meat compared with only thirty minutes to digest fruit. Eating a meatless lunch will place a lot less stress on your digestive system and keep blood flowing to the brain and lungs.

    Don’t forget to chew your lunch really well as saliva is loaded with enzymes that start off the digestion process. The more the saliva has broken down by the food when it reaches your stomach, the easier it will for your body to continue the process through the gut and the less likely it will be for you to feel tired.

    Gluten Intolerance

    An intolerance to gluten, the protein found in some grains, can cause after-lunch fatigue in anyone suffering from coeliac disease if they’ve eaten foods containing gluten at lunch. But many people have a gluten intolerance without actually having coeliac disease. They also benefit from removing gluten from their diet. Have this checked out if you suspect gluten intolerance is behind your tiredness.

    Hypoglyceamia

    Another reason for many people experiencing low energy level between one and four hours after eating is hypoglyceamia. Eating a lunch high in refined carbohydrates causes the blood sugars to rise rapidly, or spike. This is followed a few hours later with a crash in blood sugars that results in fatigue, often with dizziness or shakiness. The onset will often be faster if you exercise as well. A lunch of vegetables and protein is a much better choice than refined carbohydrates. Low GI food alternatives you could look at include most fruits and vegetables, lentils, beans, hummus, quinoa, nuts and seeds. You can find a list of the GI Index rating of lots of foods here

    Insulin resistance

    Another sugar related cause of fatigue after eating may be insulin resistance. When excess sugar or carbohydrates are eaten the body produces more insulin, but over time your cells start to resist the insulin which leads to all sorts of health conditions, including fatigue.

    Caffeine

    One cause of afternoon tiredness that is often overlooked is caffeine. Drinking two or three cups of coffee in the morning may get you going but you pay for it later. As well as the short-lived burst of energy that caffeine provides to you, it also contributes to dehydration, a leading cause of fatigue. Think of coffee as ‘credit-card’ food (eat now, pay later)

    Studies show that a single cup of coffee is sufficient to keep long-haul truck drivers more alert so replace that second coffee with a large glass of water. And more importantly, don’t use caffeine as an afternoon pick-up. If you find you absolutely must have some caffeine drink green tea instead. As well as the mild dose of caffeine it contains you will receive all the other health benefits green tea offers. Tulsi tea is another excellent afternoon energizer especially if adrenal fatigue is playing a part.

    Don’t forget that caffeine is like any drug and your body will develop a caffeine tolerance, so that where you only needed one cup originally after time you might find you need six or even ten to get the energy burst you need.

    Posture

    Most people working in an office sit hunched over their computer for most of the day. As fatigue hits in the afternoon, they tend to slump down over their desk even further. Sitting up straight with shoulders back, eyes forward and lower back arched slightly, and taking good deep breaths right down into the bottom of the lungs can re-energise you very quickly. Stand up and add a few stretches for even more benefit.

    Electro Magnetic Fields

    Being surrounded by EMF’s (often called electromagnetic radiation) can cause fatigue and these are always high around any electric equipment. EMFs are especially high around wireless devices such as computers, wireless phones, printers, laptops, mobile phones, baby monitors, internet connections etc. So getting away from your desk or taking steps to reduce the effects will help keep you more alert.

    Body Clock

    If you’re living somewhere the sun sets during the afternoon in winter, afternoon fatigue may also be due to your own body clock. As the day starts to get dark about mid-afternoon your body temperature drops and the hormone melatonin, which makes you feel sleepy, is released. Circadian rhythms contribute to how alert you feel so open the curtains to let in the sunlight or else simply turn on more lights if it is dark outside.

    Watch your sleep routine. Sleep recharges your body physically and mentally. Get into a regular routine of going to bed and waking up at the same time and stick to it. You need seven to eight hours sleep a night. Studies have shown that ‘Binge Sleeping’ on the weekend does not counteract the sleep debt from the other nights of the week. If you don’t get enough sleep, fatigue is likely to be the result. Go to bed and wake up at the same time every day, including weekends, for more energy.

    Breathe

    Studies have shown that deep breathing can relieve general fatigue. Discover how to correctly deep breathe.

    Natural Strategies to Fight Fatigue

    If, in spite of taking measures to address the cause of your tiredness, you still find yourself falling asleep in the after-lunch meeting, these strategies may help in the moment:

    Peppermint

    Research shows that the aroma of peppermint is a natural remedy for boosting memory, focus and concentration. It is just as effective whether it is fresh leaves, essential oil or brewed tea. Enjoy a cup of peppermint tea, spray a mist of a few drops of peppermint essential oil in a cup of water about your workspace, or even place a few drops of the oil on a handkerchief to sniff. Or keep a pot of mint nearby and crush a couple of leaves during the afternoon

    Cinnamon

    If your tiredness is related to blood sugar imbalance chewing a cinnamon stick might help as it has been shown to have a significant influence on regulating blood sugars

    Power Nap

    If you are able to get away briefly a quick power nap in your car could be just enough to revive you

    Music

    Listening to music has been shown to raise endorphin levels which makes you feel happier. Play your favourite music or sing out loud to get you motivated again.

    Water

    Dehydration causes fatigue so drink some water, or even eat some foods with a high water content like lettuce or watermelon, and combine it with a walk to the water cooler to get away from your desk.

    Protein

    Protein from nuts or yoghurt makes a good snack when you start to slump in the afternoon

    Exercise

    Get up and run up the stairs or around the block if you can. It starts the blood pumping and gives the brain a boost.

    Meditate

    Meditate – yes seriously, just a five minute meditation at your desk is enough to clear out your head and revive, refresh and recharge you.

    Warmth

    Just as animals hibernate when the weather turns cold, getting too cold can make you feel sleepy too, so throw on a jumper or turn up the heating to wake yourself up (this is usually a big help for me!)

    WFH

    And if you are lucky enough to work from home or your workplace is a little more free you could do some exercises or hit the gym, turn the music up really loud, take a short cold shower or do some yoga

    What are some of the ways that you manage the mid-afternoon ‘sleepies’?

     

    Disclaimer.

    All information and opinions presented here are for information only and are 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. 

    © 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/034368_aromatherapy_peppermint_memory.html#ixzz2NJuFpNiJ

    http://greatist.com/happiness/28-scientifically-proven-ways-boost-energy-instantly

    Holistic Health & Natural Remedies, Uncategorized

    Crazy In The Coconut? Coconut Oil To The Rescue

    5 Comments

    While I was out driving yesterday, I wished I had some coconut oil as my bare shoulder got sunburnt through the car window. A layer of coconut oil, which has an SPF of 4 would have probably been just enough to stop the burn.

    The biggest buzz word in natural health right now is coconut and the amazing therapeutic benefits of this humble food, particularly the oil, are being loudly touted.

    The smell of coconut oil always brings back the memory of childhood beach holidays for me, and it was used in the past. But it’s use went out of favour when the ‘slip, slop, slap’ campaign began and it’s only recently come back into favour.

    Health Benefits of Coconut

    In fact, coconuts are not nuts at all, and unlike nuts they are a relatively low-allergenic food. In spite of this however, some people may have an allergy to coconut. The flesh and milk of the fruit are nutrient rich, particularly in potassium, magnesium, iron and zinc so it’s no surprise that coconuts were traditionally considered a great tonic food.

    In addition to the minerals extra-virgin coconut oil also has high levels of antioxidants, which help to mop up free radicals in the body and slow down the aging process.

    It is the coconut oil that makes this fruit such a treasure. For years coconuts sat at the top of the ‘bad fats’ list and were shunned because their oil is a saturated fat. But recently it was recognised that unlike the long-chain saturated fats of animal origin, coconut oil works very differently in the body and is highly beneficial.

    Coconut oil is one of the very few dietary sources of medium-chain fatty acids (MCFA) which are absorbed, transported and metabolised in your body very differently to other fats.

    It is a rich source of lauric acid which stimulates metabolism, helps with energy production and speeds up the rate that your body burns fat. If you are trying to lose a few kilos then make coconut oil your friend. Even though you usually gain weight when you consume animal fats and some vegetable fats, it is actually possible to lose weight when you eat coconut oil. Importantly, unlike saturated animal fats it does not have a negative effect on cholesterol and actually protects heart function and cardiac tissue, reducing the risk of heart disease and atherosclerosis.

    Studies have shown that coconut is useful to the body in many ways. It can help balance blood sugar levels in diabetics and reduce sugar cravings; improve thyroid function: improve digestive function by reducing or relieving the symptoms of pancreatitis, gallbladder disease, Chrohn’s Disease, ulcerative colitis, malabsorption syndrome and stomach ulcers; reduce or relieve epileptic seizures: reduce prostate enlargement; relieve symptoms of Alzheimer’s disease and chronic fatigue syndrome. It is also thought to strengthen the immune system and stop the spread of cancer cells, especially breast and colon.

    It has also long been recognised that coconut oil will kill the bacteria that cause throat infections, gum diseases as well as other bacterial infections, and coconut oil pulling can reduce tooth decay and improve oral health. More recently coconut has also been found to be antifungal and can be helpful treating candida and athletes foot.

    Cold-pressed extra-virgin coconut oil has the most therapeutic value and is the one to use.

    coconut oil Phu Thinh Co

    Cooking With Coconut

    There has always been problems with many of the oils used for cooking as many oils, including olive oil, are damaged when they are heated. Even at relatively low temperatures they turn rancid and oxidise, resulting in higher levels of free radicals being produced in your body. Coconut oil has stepped in to fill the much-needed role of an oil for cooking at high temperatures. It can be heated to 120ْ C before it is damaged so is perfect for frying and baking and in addition it does not turn rancid and oxidise when heated.

    Try out these great ways to cook with coconut oil for yourself.

    • Roll vegetables in a mix of liquefied coconut oil and cumin in equal quantities before baking them for a yummy healthy treat.
    • Roll cut potatoes (organic) in straight coconut oil and bake for delicious crunchy home-made wedges.
    • Coconut oil can be used in place of butter in recipes and mixes beautifully with raw cacao.

    SKIN CARE

    Coconut oil has long been revered throughout Asia and the island nations for its wonderful moisturising effects on the skin. When coconut oil is consumed it benefits the skin as well as when it is applied externally directly on the skin.

    Coconut oil is a quality fat and when used on the skin it plumps up the cells and keeps them hydrated. It provides a healthy beneficial replacement for vegetable oils when we cut back on fat in our diet. When we remove fat, especially saturated fat from our diet our skin starts to shrivel up. Consuming vegetable oils ages your skin faster than consuming saturated fats like coconut oil. In recent years the trend has been to eat more vegetable oils and fewer saturated fats, so our skin is suffering as a result.

    During a recent massage the practitioner told me she was trialing coconut oil as her massage oil base and finding it fantastic to work with. It certainly glided on and my skin felt amazing afterwards. It would make a great whole-body moisturiser or add some to your bath for lovely all-over soft skin.

    Recently I tried coconut oil on my hair to tame the ‘natural dry frizz’ and the result was great. I left it on my hair for an hour before washing it and the oil left it silky smooth. You could also rub some between your palms and then just work it through your hair.

    Massaging coconut oil into your scalp is good for dandruff, although luckily I don’t suffer from that.

    Buying and Storing Coconut Oil

    Look for organic, unrefined, cold pressed coconut oil. Coconut oil needs to be stored in a glass jar, preferably a dark one, to prevent spoiling. At room temperature it is solid, but over 24ْ C it will liquefy.

    Coconut oil is generally regarded as having no known side effects other than if you are used to a low-fat diet it may cause diarrhoea. When you change from using other oils start slowly with a small amount.

    Although in countries where coconuts are widely grown, they are considered beneficial to pregnant and lactating women, in the West, where low-fat diets rule, it is recommended not to introduce coconut oil into your diet at this time unless you have been consuming coconut regularly with no adverse effects.

    Although many nutritionists and other health professionals recommend including coconut oil in your diet, it is worth noting that the Heart foundation does not support eating it because it is a saturated fat, in spite of the fact that the fats are of the healthy MCFA type. It seems that the conservative response to the growing popularity has been to either advise not to eat it or else to use it in moderation. But up against this is the positive experience of many coconut oil devotees as well as the positive findings of the many studies that have been conducted.

    Have you got any ways that you love using coconut oil? Share them in the comments below.

    Disclaimer.

    All information and opinions presented here are for information only and are 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.naturalnews.com/036156_Coconut_oil_superfood_healing.html

    http://www.thewellnesswarrior.com.au/2012/06/why-coconut-oil-is-amazing/

    http://www.lovingearth.net/products/37/raw-organic-coconut-butter-oil

    Holistic Health & Natural Remedies, Uncategorized

    Chocolate, The Superfood Vegetable

    13 Comments

    Have you thought that your favourite vegetable might actually be chocolate? I have to confess it rates high on my list. Chocolate has been appreciated for its health benefits for quite a while due to the wonderful antioxidants it contains, in fact more than any other fruit or vegetable. Raw cacao is an excellent source of antioxidants and has an extremely high ORAC score as one of the top antioxidant foods.

    With Easter just around the corner I thought I would bring you a bit if happy news this week…Chocolate can be good for you! But only if it’s the right kind.

    Antioxidants In Chocolate

    I’m sure you’ve heard about how chocolate is a good source of flavonoids which have antioxidant activity, which is absolutely true, in particular epicatechin and resveratrol. But there’s quite a lot of confusion about just what makes good and bad chocolate so here are a few guidelines to help you make your Easter chocolate choices.

    Chocolate comes from Theobroma Cacao beans which in their pure form are really healthy. The name actually means “food of the Gods” and cacao is loaded with wonderful compounds, including magnesium which is a muscle relaxant that helps you feel calmer, and sulphur which helps build strong hair and nails.

    Cocoa is made by grinding the cacao beans to a powder from which most of the fat is removed. Cocoa butter is the fat component of the seed, and chocolate is the sweet that is made from the roasted seeds. If the sweet is made from seeds that are not roasted then it is ‘raw chocolate’ and like most other vegetables, ‘raw’ chocolate is much healthier than the version made from roasted beans.

    Raw chocolate is much healthier than chocolate made from roasted beans.

    Traditional Use of Cacao

    Chocolate has a long therapeutic history. Originating in South and Central America it was originally drunk as a bitter drink to bring energy and vitality and bore little resemblance to the sweet, sticky versions that we love today.

    Chocolate consumed in a way that is closer to the traditional ways still provides wonderful benefits.

    The Kuna people of Panama, for example, consume up to 40 cups of cocoa a week and have less than a ten percent risk of stroke, heart failure, cancer and diabetes. Compare this to the risk of developing these diseases here in Australia and other parts of the Western world where they are the most prevalent of diseases.

    There are a number of studies that have shown that eating chocolate can decrease your risk of cardiovascular disease and stroke significantly, as well as lowering insulin resistance, reducing blood pressure and LDL’s. However, this benefit only occurs if you eat the right type and the right amount. Too little or too much chocolate leads to no benefit or even to problems.

    It seems that eating small amounts of chocolate at frequent intervals gives the best result.

    Benefits Of Chocolate

    Chocolate offers many health benefits. Here are some of them.

    • Anti-inflammatory action
    • Free radical protection
    • Decreases stress hormones
    • Improves the mood
    • Reduces cortisol levels
    • Heart health
    • Lowers blood pressure
    • Help reduce blood clot formation
    • Liver protection
    • Eases PMS
    • May help control appetite & stop cravings
    • Improves insulin resistance
    • Improve gastrointestinal flora
    • Contribute to chelation
    • Reduces the risk of colon cancer
    • Neuroprotective
    • Boost memory and cognitive function & lower Alzheimers rise

    What Makes a Good Chocolate?

    Most commercial chocolates are highly processed, combining roasted cacao beans with various amounts of sugar, milk, fat and other ingredients. In many processed chocolates the flavonoids are removed because they taste bitter. However, the flavonoids are where the health benefits originate so removing them also drastically reduces the health benefits.

    Basically, the higher the percentage of cacao in the chocolate, the more bitter the flavor and the darker the color. A dark chocolate with at least 75% cacao is likely to offer most health benefits as the concentration of antioxidants will not be overwhelmed by the sweeteners and fats. Those Bittersweet chocolates are the way to go.

    The sweeter the chocolate the less the health benefit….  

    The sweeter the chocolate the lower the health benefit.

    Organic raw cacao is the best way to eat your chocolate if you want all the antioxidants. Search out chocolate products that are made from organic raw cacao and also not heavily sweetened.

    Unhealthy Chocolate

    Some ingredients quickly wipe out all the benefit the cacao provides. When you select your chocolate choose ones that avoid these following ingredients.

    Cane sugar, fructose, HFCS

    Chocolates sweetened with cane sugar, fructose or high fructose corn syrup (HFCS), and especially artificial sweeteners. Instead look for chocolate sweetened with honey or stevia which are much better choices. Coconut sugar is a low GI option if you do not have any problem with fructose.

    GMO cocoa beans

    Genetically engineered cocoa beans (GMO). If the chocolate is certified organic it won’t contain GMO ingredients, but most other chocolate does.

    Soy oil, vegetable oils, trans fats

    The right type of fat in chocolate is OK because it slows down sugar absorption. The best is cocoa butter, which is what occurs in the cacao plant. Coconut oil would be the next best fat. Make sure to avoid soy oil, vegetable oils and trans fats.

      And by the way, WHITE chocolate is heavily sweetened and has NONE of the phytonutrients.

      Why We Love Chocolate

      Have you wondered why eating some sorts of chocolate can make you feel so good? Cacao also contains the ‘bliss’ chemical anandamide which leads to feelings of excitement and alertness in our body and improves your mood and reduces depression. Unlike caffeine, Anandamide is not addictive and does not have the side-effects of many drugs.

      One compound in chocolate that can be a problem is theobromine which stimulates the central nervous system and dilates blood vessels. It has about 25% of the stimulating power of caffeine, and like caffeine it is a mild diuretic. But in some people theobromine can cause them to feel hyped-up which is then followed by lethargy. In others it causes headaches.

      3 Chocolate Treats

      Enjoy these yum chocolate treats with no guilt knowing they’re healthy and good for you.

      Hot Chocolate

      An average cup of coffee contains up to 175milligrams of caffeine which is about what there is in a 50gram piece of dark chocolate. In comparison a cup of hot chocolate has only about 4-5 milligrams of caffeine, substantially lower than coffee. But some scientists believe that chocolate does not actually contain caffeine and that it is the theobromine that causes the caffeine-like responses. Theobromine is also the component that makes chocolate so dangerous for dogs, because they lack the enzymes needed to metabolize it.

      Superfood Smoothie

      How about a healthy chocolate smoothie for breakfast?

      • Fill your blender with water, coconut water, orange juice or tea (or a mix).
      • Blend in some spirulina powder and gogi berries.
      • If you live anywhere in the world other than Australia or New Zealand add some hemp seed protein powder (incredibly it is still illegal in both those countries) If you live in Australia or NZ you could add some ground flax, chia or pumpkin seeds instead.
      • Add some chocolate (raw cacao powder would be perfect) and some cacao nibs for extra yum.

      And there you have it….A SUPERFOOD SMOOTHIE for chocoholics

      Avocado Chocolate Mousse

      One thing I used to love before I went Dairy-Free was Chocolate Mousse, so I was delighted when I found this easy vegan recipe that combines a few superfoods on the Australian Permaculture website.

      • Scoop the flesh from 2-3 avocados into the blender
      • Add 1 heaped tablespoon of raw cacao, a small handful of cacao nibs (optional) and around ½ cup of coconut palm sugar (or substitute another sweetening agent of your liking.)
      • Add a splash of vanilla essence and pour in enough water to cover the ingredients
      • Blend in short bursts. Extra water may need to be added to ensure the mousse draws down and is properly blended.
      • Pour into a bowl or jug depending on the thickness of the mousse, if it is thicker a bowl is better, and serve

      Fair Trade Chocolate

      If you’ve ever wondered why you should only buy Fair Trade Chocolate take a look at this. The chocolate industry is notorious for still engaging in child labour and slavery. Fair Trade chocolate isn’t perfect, but it is certainly a step in the right direction.

      So go ahead and indulge your love of Fair-Trade chocolate, in small amounts. Choose a dark organic variety, preferably with no added sugar. Look for Raw Cacao in the ingredient list, and avoid all the sweet, milky varieties as they are not healthy at all!

      What do you think, will you be adding this superfood to your eating plan?

      Disclaimer.

      All information and opinions presented here are for information only and are 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.naturalnews.com/022610_cacao_chocolate_raw.html

      http://www.chocolate.org/health/chocprescribe.html

      http://www.livestrong.com/dark-chocolate-health-benefits/

      http://www.facts-about-chocolate.com/where-does-chocolate-come-from/

      Holistic Health & Natural Remedies, Uncategorized

      Bigger From Dawn To Dusk: Natural Remedies For Bloating

      4 Comments

      Does this sound familiar? You wake in the morning feeling great with a nice flat belly, but by the evening your gut is swollen and aching, or at the very least uncomfortable and tight? Is bloating a problem for you? It is for many people. Chances are if you answered ‘yes’ then you’re probably a woman, with about one in three women experiencing abdominal bloating. But,while bloating is more common for women it’s also a problem for many men. For some unlucky people, bloating is a constant and serious problem. However, there are many natural remedies for bloating.

      By the evening your gut is swollen and aching
      By the evening your gut is swollen and aching

       

      CAUSES OF BLOATING

      There are many causes of bloating. Sometimes it’s simply the result of overeating. But if it happens regularly it could be due to any of the following:

      • Food allergies
      • Food intolerance
      • Irritable Bowel Syndrome (IBS)
      • Constipation
      • Gas-producing foods
      • Swallowing air (aerophagia)
      • Intestinal parasites
      • Menstruation, period pain, Polycystic Ovarian Syndrome (PCOS)
      • Diverticulosis, Splenic-Flexure Syndrome, partial bowel obstruction
      • Visceral fat

      After eating or drinking gases are produced in the colon. Normally they move through the gut where they’re mostly absorbed or they’re passed out of the body. But if the gas gets trapped along the way then discomfort and distension occurs. Sometimes bloating can be so severe that it makes you suddenly look pregnant.

       

      STRESS AND BLOATING

      A big problem and sometimes the cause of bloating is STRESS. When you’re stressed your gut doesn’t work properly. When your body goes into ‘fight or flight mode’ the digestive system closes down. If you’re living with ongoing stress your body stays in a prolonged state of ‘high alert’, as do all the digestive repercussions.

      If you can’t remove the stress from your life then you need to introduce practices to break the stressful state apart. These practices could include yoga, meditation, walking the labyrinth, deep breathing, tai chi, exercise, relaxing music, walking. In fact whatever it is that relaxes and calms you will create the result you want.

      Importantly you need to make the commitment to continue the activity on a regular basis.

       

      HORMONES AND BLOATING

      Bloating can be the result of gynaecological problems and often related to the hormonal cycle. Together with constipation it’s often worse right before periods when hormonal activity is high. HRT can also contribute to bloating in older women.

      Isolating the offending cause of bloating can become further complicated when something as seemingly innocuous as calcium supplements may cause bloating in some people. The range of causes can be diverse and a complicated mix from a number of different sources.

       

      FOODS AND BLOATING

      Foods often cause bloating, with food intolerance probably being the biggest cause. Food intolerance is often very difficult to identify, especially if there;s more than one single food involved. Symptoms don’t always show up immediately after eating the food and may take days to become evident.

      Problem Foods For Bloating

      Problem foods often come from these groups:

      • Vegetables – Onions and garlic, and brassicas (broccoli, cabbage, cauliflower, Brussels sprouts, kale)
      • Dairy foods – milk, cheese, ice-cream, and foods containing milk solids
      • Grains – wheat, corn (including popcorn)
      • Fruits – such as apples, peaches and pears
      • Sweets – hard candy, chewing gum
      • Highly spiced foods
      • Alcohol
      • Carbonated drinks and champagne

      Processed foods are high in bloating-promoting ingredients and can lead to bloating. Fructose, one such ingredient, is often added to processed foods.

      Fructose intolerance is a problem affecting more and more people. The FODMAP diet can really help those with fructose intolerance. However it needs to be done under the supervision of a practitioner as it varies a little from one individual to another and can be very complicated to put together.

      Salt can be a problem, particularly in highly processed foods as it can cause or worsen bloating and water retention. It’s far better to avoid processed foods and to use other seasonings in your cooking.

       

      It looks tasty but broccoli, milk and wheat could all be causing your blaoting
      It looks tasty but broccoli, milk and wheat could all be causing your blaoting

       

      PROBLEM FOODS FOR BLOATING

      Gluten, lactose and fructose intolerance are the three most common  causes of bloating in my clients. If you believe one of these is behind your problem eliminate it completely for a week and watch the effect. But these ingredients are often hidden, for instance gluten is present in many medications.

      Lactose, sorbitol and wheat as well as vegetables like cabbage, broccoli and onions can cause increased gas production. But the underlying problem is usually that your digestive tract isn’t contracting properly. When this occurs gas gets trapped in the digestive tract and leads to gurgling and bloating.

      Avoiding problem foods helps lessen symptoms. But in the long term it’s better to fix the problem at a deeper level and that’s where natural remedies for bloating can help.

       

      NATURAL REMEDIES FOR BLOATING

      Homeopathy

      There are a number of Homeopathic remedies that stimulate the gut so it starts contracting properly and then keeps on working efficiently. Using homeopathy for bloating is a bit like a ‘re-training’ for the gastrointestinal tract.

      There are pre-mixed homeopathic remedies for general gut issues. However you’ll get best results under the care of a fully trained  Homeopath who’ll select a remedy to match your specific symptoms. Homeopathic remedies should be selected and taken according to homeopathic prescribing guidelines.

      Herbs

      Herbs are another natural option that can help bloating. Peppermint is well-known for its soothing effect on the digestive system. However it’s not great for everybody. While it works like a treat for many people about 40% actually experience a worsening of their symptoms and so are better avoiding peppermint altogether. Other mints are also helpful.

      Ginger is another good digestive herb that might help you.

      Fennel Seeds
      Fennel Seeds

      Fennel is probably the most effective herbal digestive aid and relieves gas magnificently as well as reducing bloating and cramps. Either chew fennel seeds or drink fennel tea.

      Teas are one of the easiest and best ways to take herbs at home. You can make your own herbal teas or buy one ready blended containing fennel. Select a brand that specialises in therapeutic herbal teas.

      It is easy to make your own Fennel Tea, simply crush one teaspoon of fennel seeds and add to a cup of water. Bring to the boil, cover and steep for ten to fifteen minutes. Cool and strain. Drink two to three cups each day.

      Try the herbal tea out and if you don’t get a positive response try a different herb instead. My favourite digestive tea contains cinnamon, cardamom, ginger, clove, peppercorn and spearmint amongst other ingredients, which are all digestive aids.

      Supplements

      Taking probiotics, bifidus and acidopholus, can be helpful. They repopulate your gut with ‘good bacteria’. They help redress the imbalance between ‘good’ and ‘bad bacteria’ that often accompanies bloating. Look for a reputable brand from your health food shop, one that is for ‘practitioner dispensing only’ is the better choice.

      There can be insufficient enzymes in the small intestine. In this case Digestive Enzymes can be a great help in breaking down the gas-forming foods. They are available over the counter.

      Activated charcoal can help to relieve gas and bloating. Take it before and after meals. But don’t use it if you’re taking the contraceptive pill or other medications and don’t use it long term.

      Essential Oils

      Essential Oils are great for symptoms due to stress. Choose from peppermint, orange, rose, cinnamon and basil oils.  Alternatively buy a stress-relieving or balancing blend from your health food shop.

       

      EXERCISE FOR BLOATING

      Certain exercises can help when the pain of bloating is really bad.

      • Rolling a soft ball over your abdomen can help move the gas along the digestive tract.
      • Lie on your back and hug one leg to your chest while keeping the other flat on the floor. Hold for the count of 20. Then repeat with the other leg. Doing this at least five times may alleviate symptoms.
      • Five minutes of deep abdominal breathing is one of the best ways to get some relief.  This is a good practice to adopt every day whether you’re bloated or not.

       

      YOUR HAPPY GUT CHECK LIST

      1. Maintain a healthy diet, keep regular eating patterns and don’t skip meals. Eat slowly and chew everything well.
      2. Avoid problematic foods from the list above.
      3. Increase your water intake and cut back alcohol which irritates the gut
      4. Replace white wheat bread with different grains such as rye or spelt, or even gluten-free. Broaden the range of grains you consume
      5. Avoid dairy products as many people are actually lactose intolerant
      6. Combat your symptoms with natural remedies
      7. Reduce your stress
      8. Limit sugar intake especially fructose found in fruits and juices

       

       

      BLOATING WARNINGS

      Persistent chronic bloating can be a symptom of intestinal blockage or more sinister diseases such as ovarian cancer or uterine fibroids. Get checked out by your doctor particularly if you also have unexplained weight loss or gain.

      It’s becoming more widely recognised that many serious health problems stem from problems with the gut not functioning well. Keeping your digestive system working happily really is fundamental to maintaining good health.

      Natural remedies for bloating are a simple and effective way to get relief

       

      Would you love to stay vibrant & healthy beyond your 50’s? Join us to redesign your life and create your personal Wellness Blueprint with the tools you need to upscale your health & wellness in the long term at the Live Life: Love Life: Long Life Wellness Retreat

      Bloated green man

      Disclaimer.

      All information and opinions presented here are for information only and are 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. 

      Conscious Mindset. Stress, Holistic Health & Natural Remedies, Uncategorized

      Antioxidants: The Rainbow Connection

      10 Comments

      As I tossed my dinner in the wok tonight and marveled at the gorgeous array of colours, I was reminded of how bland the meals that I was served as a child always looked in comparison. They were always brown meat with some white (potato) and green (peas or beans) and maybe a touch of orange or red. The vegetables changed a little but always seemed to have the same look about them.

      Today’s message in a nutshell is that when you always eat a ‘rainbow’ of fruit and vegetables with a naturally high color intensity you can be sure that you’re getting a wide range and good quantity of antioxidants.

      Now, if all you want to know is the ‘what you need to do’ or you are too short of time today, then there you have it. Be conscious to always ‘EAT A RAINBOW’ and you will be sure to get a broad range of nutrients, including antioxidants, to help you combat free radical damage in your body.

      But, if you would like to know ‘the why’ and the nitty gritty details, then read on

      THE BODY”S DEFENCES

      Cells need oxygen to metabolise vitamins and minerals, but when oxygen isn’t metabolized thoroughly it results in extra oxygen molecules hanging round which form free radicals. When you get a sudden rush of free radicals they cause a chain reaction that causes damage to the cells and leads to disease.

      The body has its own antioxidant defence system of free radical scavenging enzymes but when there is too much stress put on us from our toxic environment and lifestyle our body gets overwhelmed by free radicals and we get sick. These scavenging enzymes need support from many minerals and vitamins that are not made by the body and must be gained from our food. Unfortunately, because there are so many stresses on the body from our modern world we now need far more antioxidants than were ever needed in the past.

      WHAT EXACTLY ARE ANTIOXIDANTS?

      Antioxidants are substances that remove potentially damaging oxidizing agents in a living organism. They are capable of neutralizing the effects of free radicals before they are able to cause damage in the cells and tissues of your body. They’re found in the form of vitamins, minerals, carotenoids and so on. Antioxidants have protective effects and can lower the risk of diseases such as cancer or heart disease.

      Eat a Rainbow

      There are a range of different antioxidants that act in different ways, and you can often tell which they are and what they will do by the colour of the food in which they occur.

      There are over 4000 compounds with antioxidant properties – here are some of them:

      antioxidant

      colours

      foods

        vitamin C variousoranges, citrus fruits, capsicum, mangos, kiwifruit,  strawberries, blackcurrants
        vitamin E variousavocado, nuts, vegetable oils
        beta-carotene orange, yellow, greencarrots, sweet potato, mangos, apricot, pumpkin, cantaloupe
        anthocyanins red, blueblueberries, cranberries, raspberries, dark grapes, eggplants, red cabbage
        catechins tawny, redcocoa, red wine, green tea, chocolate
        cryptoxanthins orangemangoes, red capsicum, pumpkin
        lycopene redtomato, watermelon, guava, strawberry, pink grapefruit
        lutein yellow, greenspinach, corn, gold kiwifruit, leafy greens
        flavonoids varioustea, green tea, citrus fruits, apples, red wine
        selenium whitebrazil nuts, seafood, sunflower seeds, rice
        isoflavenoidssoy products, lentils, milk
        lignans whiteflax seeds, sesame seeds, broccoli, curly kale, cabbage, wholegrains
        manganese red, greennuts, berries, shellfish, legumes, leafy greens, sesame seeds, pumpkin seeds
        polyphenols green, redthyme, oregano, rosemary, ginger, red wine
        phenolic acid variousapple, citrus fruit, oats

      These are just some of the foods associated with antioxidants. Some of the best overall sources are berries, walnuts, sunflower seeds, pomegranates and ginger.

      WHAT ARE FREE RADICALS?

      Free radicals are molecules produced in our body as a result of our everyday life. They cause oxidative stress in the body and basically feed off other cells to survive. In fact, your body produces free radicals as a by-product of metabolism.

      Your body also produces a limited number of antioxidants to neutralize them, but when your body becomes overloaded with free radicals caused by outside stressors it is unable to cope and succumbs to a variety of illnesses. The cells of your immune system are the most likely to suffer damage initially. You may not even notice the effects but left unchecked the DNA held within the cell eventually becomes the target of the free radical damage. DNA acts as the ‘command centre’ of your cells so when it is damaged there can be significant and far-reaching effects.

      Free radical damage accelerates the aging process and fosters many diseases. These include cancer, heart disease, arthritis, atherosclerosis, Parkinson’s disease, Alzheimer’s, Multiple Sclerosis, Hypertension, Diabetes, cataracts, macular degeneration, and almost all chronic degenerative diseases. Ultimately the effect of free radicals is to shorten your life.

      There are many factors in our life in addition to ageing and basic metabolism that can increase free radicals production.

      • The Western Diet creates a free radical bonanza! It is full of fats, processed foods, pesticides and chemicals, and with an emphasis on meat, dairy foods, sugar, processed ‘white’ grains, coffee and alcohol, that are all excellent free radical promoters. In addition it is deficient in fruits and vegetables, the source of antioxidants
      • The chlorine in the water we drink results in free radical production
      • The air we breathe is loaded with a multitude of pollutants, including tobacco smoke whether you actually smoke or not. We are surrounded by substances such as lead and asbestos and all these produce free radicals
      • Fats in the diet, in the form of trans-fats, animal and other forms of fats. Many people consume excess quantities of fat, with it contributing around 30% of western food intake. Simply put, the more fat you eat the more free radicals are produced, and some fats are worse than others
      • Pesticides are big producers of free radicals. They are found in large quantities in animal fat and present a significant free radical source if you are eating a meat-rich diet. These pesticides are stored in your body in fatty tissue. Non-organic fruit and vegetables also carry pesticides
      • Free radical producing chemicals are found in solvents, cleaning products, glue, paint and thinners, as well as perfumes, and even prescription medications.
      • Ionizing radiation from sunlight, X-rays or electro magnetic fields is another source. Body cells are very sensitive to radiation and even very mild exposure will set off the chain reaction within the cell.
      • Even mental stress, including anger and anxiety can increase the presence of free radicals.

      So, this is just another reason to get your daily dose of pesticide and chemical-free, antioxidant-rich, RAINBOW of fruit and vegetables! Be conscious of the foods you need and take the time to enjoy the beauty of a colourful diet.

      Disclaimer.

      All information and opinions presented here are for information only and are 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.healingdaily.com/conditions/free-radicals.htm

      http://www.naturaltherapypages.com.au/article/the_power_of_antioxidants#ixzz2HoOfDp34

      http://www.naturalnews.com/024710_antioxidants_fruits_antioxidant.html

      http://www.naturalnews.com/036992_antioxidants_best_sources_foods.html

      Holistic Health & Natural Remedies, Uncategorized

      Improve Your Digestion With These Juicy Options

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      Juices can deliver a whopping great punch of valuable nutrients and enzymes into your body quickly and easily
      Juices can deliver a whopping great punch of valuable nutrients and enzymes into your body quickly and easily

      I am really excited tonight and feel like all-my-Christmases-have-come-at-once, as this afternoon I picked up my new slow juicer. I have been waiting quite a while for the shipment to arrive as it has sat in a container on the docks for a while. But today it is here. And no, it is not a Christmas gift, it just happens that it has arrived right at this time. The juicer I have chosen is a cold-press masticating type.

      There is plenty of evidence about the benefits of juicing, provided the juice is prepared in a way that does not destroy the nutrients and enzymes. Juicing plays an important role in detoxing the body, and in facts underpins many natural health plans for the treatment of a wide range of diseases including cancer. But it also makes sense to include it in any plan for healthy living.

      One if the main reasons to add home-made juice to your diet is that it can deliver a whopping great punch of valuable nutrients and enzymes quickly and easily, although this depends on the type of juicer it is made in.

      You’ve heard this before but micronutrients are quickly damaged or destroyed by heating and cooking. In an ideal world we would all totally avoid processed foods and eat only fresh organic fruit and vegetables. But this is not always possible for lots of reasons. Most of us also make the choice to indulge in foods and drinks that are not health-wise, especially at this time of the year when it can become very difficult to make consistently good food choices.

      So why juice?

      Dr Mercola sums it up nicely in three points:

      Juicing helps you absorb all the nutrients from the vegetables

      Juicing allows you to consume an optimal amount of vegetables in an efficient manner

      You can add a wider variety of vegetables in your diet

      And to this I would add that juicing encourages people to eat breakfast. One of the big battles I frequently encounter at work is to get people to reverse their practice of not eating before they leave for work or school – the body is an engine and needs fuel to function!

      Most people have poor or impaired digestion, whether they recognize it or not, as a result of prolonged regular poor food choices. For some this is obvious in indigestion, bloating, gas, cramping, or IBS, but for many more the effects are not so apparent. But poor digestion always equates with poor health. Over time it leads to many chronic health problems that range from fatigue to lung and heart problems and include a diverse range of many more. If you are not absorbing nutrients – vitamins, minerals, proteins, fats and carbohydrates – your body will simply not function properly. You need each of these nutrients to some degree, and some part of your body will suffer if you are deficient in any one of them.

      Poor and impaired digestion results in poor and impaired immune function.

      If you do suffer from poor digestion it is well worth taking fresh home-made juice before eating a meal, about twenty to thirty minutes, because the enzymes in the juice will actually act as an aid to help with your digestion. When taken on an empty stomach the juice is assimilated immediately, the nutrients absorbed, and the enzymes able to work efficiently.

      The quantity of raw vegetables that we should optimally eat is big. Even the relatively modest amounts recommended by Government bodies are more than most people who come to see me for health advice and treatment regularly eat. Many of these people are in tune with good health requirements (to varying degrees), and eat more vegetables and fruit than most of the rest of the population, but still are not eating enough. Juicing allows you to increase the amount of raw vegetables and fruit that you consume substantially.

      If you take a moment to work out what vegetables and fruits you eat you will almost certainly find that you are eating the same ones every day, with a variation thrown in only occasionally. Very few people actually manage to sustain a good rotation of the vegetables they consume. This may lead to a preponderance of some nutrients and deficiency of others in your diet. But one result that is not often appreciated is that it can also be responsible for the development of food allergies and intolerances. When you juice you can create a far more diverse diet because you can add in those vegetables and fruits that you don’t particularly like and so would not normally consume.

      I mentioned before that the quality of the juice depends very much on the type of juicer used. The cheaper versions all use a centrifugal action. They are cheap to buy and quick to use. The problem is that their action heats the juice and causes significant nutrient loss. Juice made in these machines oxidizes quickly (in the same way that cut apple turns brown as it oxidizes) leading to free radical damage in your body. If you leave these juices sitting they will turn brown fairly quickly. I guess that if all you want juice for is the taste with no awareness or consideration for the consequence of consuming poor and damaging food then that would not be an issue!

      Masticating juicers on the other hand, deliver a cold-pressed product which has not been damaged by being heated.

      Bearing in mind that a juicer is an investment – an investment in your health what do you need to look for when purchasing a juicer?

      Well firstly you want one that will deliver a high quality juice which is loaded with nutrients and enzymes

      Another important factor is how easy it will be to clean, as if this is difficult you simply won’t use it.

      A good warranty will ensure that the juicer can handle seeds, skins and cores without burning out.

      The factor that really sets the best juicers apart is how much juice they can extract, as in the long run a machine that produces more juice from the same quantity of produce will save you money

      Lastly make sure the engine is going to be strong enough to deal with juicing for the family.

      One bonus you get from juicers is that you can also use them to make smoothies which are often a great way to retrain your body to eat breakfast. I often get clients to start slowly at reintroducing the practice as once their body gets used to eating in the morning they find they want to eat sufficient and can’t do without. Many who say they can’t eat in the morning find they are ok with a smoothie to start off the ‘re-training’. Another bonus is that it so easy to add superfoods like Spiulina or Chlorella powder, or wheat or barleygrass to the smoothie to really powerhouse your breakfast and get your body fired for the day.

      You can add Superfoods to a basic green smoothie to give a power start to your day
      You can add Superfoods to a basic green smoothie to power start your day

      When you choose your vegetables for juicing it is important to remember that any pesticide residues will be concentrated. Choose organic produce wherever you can, but if you need to restrict the amount of organic foods you buy then make sure you select only organic versions of any of the foods that appear on the “Dirty Dozen®” http://www.ewg.org/foodnews/summary   list which is a guide to pesticides in produce for shoppers. There is also a list of the fifteen ‘cleanest’ veges and fruits on that link.

      If you, like many parents, are worried about the amount of fruits and vegetables that your kids are eating try them on home made juices from a wide variety of organic vegetables and fruits and know that they are probably getting the nutrients they require.

      One drawback from lots of juice in your diet rather than whole fruit and vegetables, is that the fibre contained in the produce is discarded. Insufficient fibre is a common problem in western diets and leads to digestive health problems. Fibre also helps you to feel full and satisfied. In order to stop the development or exacerbation of the very health problems you are trying to fix you need to add the fibre back into your diet via the juice, or else by adding it to soups, stews or salads.

      Juicers range in price from very cheap to thousands of dollars. My new masticating juicer cost a few hundred dollars. I know it won’t be as good as the ones I have dreamed of owning but it is quite sufficient to get my family started on this yummy health practice and to get them away from commercial juices.

      There are lots of juicing recipes about but you don’t need them as it is good to experiment with your own creativity. Here are some simple ideas to get you started.

      Here are some great tips for juicing, including juicing for a large family.

      And here is one last hint – Chew your juice, never gulp it down! You will absorb it better when it is mixed with saliva.

      Have fun trying out juicing for your household. I’m off to stock up on some fresh organic produce so I can get going.

      Disclaimer.

      All information and opinions presented here are for information only and are 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://greensmoothierevolution.com/

      http://articles.mercola.com/sites/articles/archive/2011/11/13/benefits-of-juicing.aspx

      http://www.livestrong.com/article/535545-the-disadvantages-of-juicing/