Category Archives: Uncategorized

The Good Oil

August 1, 2013 happyholistichealth 1 Comment

It has long been held that all fat is bad for you. But not only are there many fats that are not bad for you, many are very good for you. In fact, you will actually be less healthy if you are not getting enough of the right kind of fat.

Good fats promote a healthy and well-functioning cardiovascular system, a healthy nervous system and are useful for maintaining weight. They help to both protect and maintain good clear skin and healthy hair, support your immune system, help regulate blood sugars, your thyroid, and even protect against cancer.

Most people know that olive oil is regarded as a healthy oil but there’s a whole new breed of oils that may be better choices, particularly when it comes to using oil for cooking.

Cooking With Oil

During cooking there is a temperature reached with oil called the smoke point, which is the point at which the oil is compromised, both in taste and nutritionally. This is the temperature point where the oil starts to break down chemically, and it varies from one oil to the next. This point depends on whether the oil has been refined or not and the extent of refining, as well as the origin of the oil.

As the oil comes close to burning bluish smoke starts to rise and it starts to break down. As it breaks down it creates trans fats. Oil that has been damaged by overheating is bad for you because it is chock full of free radicals, which we already know are the basis of disease. Oils with a low smoke point should not be used for cooking at all because they break down quickly.

Types of Oils

Before we go on to which oils are best for which purpose it’s worth knowing that there are three different types of oils, monounsaturated, polyunsaturated and saturated. It is important to know which is which in order to make healthy choices. For a long time, the advice has been that saturated fats are bad for you and polyunsaturated fats are good for you. But it is not as straight forward as that.

Many oils today are refined. Refined versions of the oils have a higher smoke point than unrefined versions. However, chemicals and high heat are used in processing to extract the oil, which drastically damages the nutrients, rendering them harmful. Hydrogenated vegetable and seed oils are man-made and you need to be avoided. You may know these better by their other name – trans fats.

Extra-virgin oils traditionally came from the first pressing of the fruit, seed or nut, but now the term is more likely to mean the oil is ‘pure’. These days cold-pressed oils are unlikely to actually have been pressed, so cold-extracted is a more accurate description. The oil is extracted using centrifugal force and very low heat, about 28-30C, low enough not to damage the oil. The speed at which the oil is extracted helps to preserve the antioxidants.

The stability of the oil is the important factor when it comes to heating the oil during cooking, particularly to fry which requires higher heat. For this type of use saturated oils are the most stable, mono-unsaturated are pretty stable, and polyunsaturated are the least stable. Polyunsaturated oils are the worst to cook with, including safflower, sunflower and canola. These polyunsaturated oils contain lots of omega 6 fats which when damaged, form artery clogging trans fats. They also cause many other serious health problems.

Which Oils are Healthier

Which oil to select depends on what you are going to use the oil for. If it’s for dressing a salad then you would look for one with a nice taste, but if you want to cook with it you need to consider whether the oil will stand up to the heat. If you will be frying food, then the oil needs to have a high smoke point.

It is always better to select oils that are unrefined as they are going to have more nutrients and less additives so will be healthier for you. It’s not worth buying cheap oils because eventually they will cost you more by affecting your health. Generally, the pricier the oil the more likely there was care taken in the manufacture.

Here is the lowdown on some of the better edible oils you can use in your cooking.

Coconut Oil

Coconut oil is almost all saturated fat and so has been the most maligned and misunderstood oil for a long time. But coconut is actually one of the healthiest oils and a nutrient packed superfood. The love affair with coconut keeps growing every day and you can read lots more about this wonderful oil right here.

It has a high smoke point, 180ْC (350ْ F) and is very shelf stable. Coconut oil is the very best choice when you want an oil that is stable even when it is heated. In addition, coconut oil also promotes heart health, helps maintain stable cholesterol and even helps you to lose weight.

Coconut is almost entirely saturated fat, but unlike the saturated fats you find in animal products coconut oil is not absorbed the same way by your body and so does not pose the same problem for your health. Unlike other saturated fats it is rich in medium chain fatty acids (MCFAs). These are easier for your body to break down and digest and they put less stress on your digestive system and body organs. This is because they are immediately converted into energy in your liver rather than being stored as fat. They also stimulate your metabolism to help you lose weight.

Long chain fatty acids (LCFAs) found in some vegetable oils, animal fats and fatty fish do not have these benefits and are more difficult to digest. Coconut oil is converted to energy like a carb but without the insulin spike in your bloodstream that happens with carbs. It doesn’t get stored in the body because it is either used immediately or your body gets rid of it. One special feature of coconut oil is that 50% of the fat is lauric acid which has wonderful health promoting qualities and is able to destroy virus and bacteria.

Avocado Oil

Avocado oil has a high smoke point of 200 degrees C, so you can use it to cook at high temperatures without compromising the properties of the oil. It has been proven to fight heart disease and effectively lower bad cholesterol (LDL). It helps with diabetes, cancer, skin and hair problems. Avocado oil contains a healthy beneficial balance of omega-6, omega-3, and omega-9 fats as well as the antioxidant vitamin E. The vitamin E level is higher in cold-pressed versions as they have undergone less oxidation.

Avocado oil is also used frequently in skin creams as a moisturizer.

Macadamia Oil

I recently saw macadamia oil referred to as the ‘new olive oil’. But I actually think it is better. It is over 80% monosaturated (good) fat and is one of the healthiest oils available for cardiovascular health, even better than olive oil. It has a very high smoke point at 220ْ C (430ْF) which makes it a healthier oil to use for cooking. It has a two-year shelf life.

Here is why this All-Aussie nut oil is so good for you. It enhances heart health, helps to reduce the buildup of plaque and prevents atherosclerosis, reduces the risk of heart disease, helps with blood sugar regulation for diabetics, and helps your nervous system function well.

Unrefined avocado, macadamia or coconut oil are all healthy choices

Walnut Oil

The smoke point of unrefined walnut oil is 180ْ C (350F), slightly lower than either coconut or macadamia oil, and easily damaged at high temperatures, so one to avoid for frying.

It has a nutty flavour and is great in salads and smoothies. Unrefined walnut oil contains high levels of monounsaturated oils such as omega 9 which keeps your arteries supple and helps prevent atherosclerosis and heart disease. It is also high in omega-3 and omega-6 to reduce inflammation, and to lower the risk of blood clots and erratic heart rhythyms. Research from Penn State University showed that wanuts and walnut oil could maintain healthy blood pressure even during stressful times. It is an excellent source of vitamins B1, B2, B3 and vitamin E. It can help prevent eczema and alleviate other skin problems. It is one of the best sources of antioxidants of the tree nuts.

Olive Oil

Olive oil is indeed a healthy oil but not when it comes to cooking. It is a monounsaturated fat which makes it more stable than polyunsaturated fats. But on a cellular level it is not so stable and has been associated with increased risk of heart disease and breast cancer when it is heated. But it is a great oil to include in an unheated state.

The smoke point varies depending on how olive oil is made. Extra Virgin olive oil is 160ْ C (320F). Virgin is higher at 220ْ C (420F) and extra light 240ْ C (470ْ F). The rise in smoke point corresponds to how refined the oil is, the less refined having the lower smoke point. Extra virgin olive oil is a very perishable oil and can go rancid quickly, every time it is exposed to the air it oxidises.

Comparison of Oils for Cooking

Remembering that the smoke point for each variety of oil is variable, and that it is always better to avoid refined oils, here is a rough guide for a few oils.

Unrefined Oil Type	Smoke Point Centigrade	Smoke Point Farenheit
Unrefined Canola, sunflower, safflower,	160	225
Peanut oil unrefined	160	320
Extra virgin olive oil	160	320
Walnut oil, unrefined	160	320
Coconut oil, unrefined	180	350
Macadamia	200	390
Avocado	190-200	375-390

Refined Oil Type
Refined Canola, sunflower, safflower,	220	430
Virgin olive oil (refined)	220	430
Extra light olive oil (refined)	240	460
Walnut oil, semirefined	200	390
Coconut oil, refined	230	450
Rice bran oil	250	480
Peanut oil refined	225	440

Rice Bran Oil

Before I finish, just a quick word about Rice Bran Oil which has appeared in Australian shops over the last few years. Promoted as a ‘Natural Oil’, it is not quite as natural as you would think and is a good example of how advertising may be misleading. It has a very high smoke point, no additives listed, and the makeup of rice bran oil sold here in Oz is 47% monounsaturated, 33% polyunsaturated and 20% saturated, so it would seem a reasonably healthy choice.

However, rice bran oil is a refined oil that comes from Thailand. It is subjected to very high temperatures and chemicals during processing. It is not a cold pressed oil, like olive and some of the nut oils. On the bottle the oil it is labeled as extra-cold filtered, which is a manufacturing process that results in the removal of the saturated fats, and is not the same as cold-pressed or cold-extracted.

Select the Best Oil for the Job

My choice for high heat cooking is avocado, macadamia or coconut oil. But as usual be careful of the quality. Most commercial oils are refined and contain chemicals from the processing so select cold pressed and extra virgin oils unless it’s for high heat cooking. Select oil in amber glass jars as this helps protect the oil from light damage.

So go ahead and enjoy your oil, just make sure you have selected The Good Oil.

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://articles.mercola.com/sites/articles/archive/2010/10/22/coconut-oil-and-saturated-fats-can-make-you-healthy.aspx

http://www.naturalnews.com/031801_avocado_oil_healthy_fats.html

http://www.naturalnews.com/004653.html macadamia oil

Holistic Health, Uncategorized

Himalayan Salt: The Salt Of The Earth

July 11, 2013 happyholistichealth 2 Comments

Every home has salt in the kitchen. But there’s a huge health difference between the different salts available. Being selective about which you use can make a significant difference to your health. Pink Himalayan salt is a healthy alternative to common table salt and contains 84 trace nutrients for your good health.

Salt has been in the spotlight for years and there are many, particularly those with hypertension, who are warned against salt and placed on a low-sodium diet.

However, concerns about salt apply to everyone, not just those with health issues. Most people still use common table salt or add cooking salt when they prepare food. But all salts aren’t the same and the different types present significant health differences.

Salt In The Diet

Most doctors regard high salt consumption as the cause of high blood pressure. However this thinking is the result of just one study and most other studies failed to show a convincing link between high-salt diets and hypertension.

In this article Gary Taubes even suggests it’s a case of public policy clashing with scientific data, resulting in misinformation for the public.

But from more recent studies it appears that fructose (a sugar) consumption may be a far greater cause of hypertension than salt. Far more fructose is consumed than salt and so may have a much greater impact on the incidence of this disease.

High salt intake is seen as contributing to strokes, osteoporosis, fluid retention, weight gain, gastric reflux and stomach cancer. But those in the natural health arena are more inclined to regard salt, or sodium, as an essential in our diet, with certain provisos.

SODIUM IS ESSENTIAL FOR GOOD BODY FUNCTION

Sodium is essential to efficient function in your body and it plays many important roles.

Salt is widely recognized as one of the minerals having a crucial role in maintaining the delicate balance that supports effective fluid control in your body, both within and outside the cells. The balance between salt and water in the body is critical and affects all the cells, the blood and the lymphatics.

According to the Mayo Clinic “A low-sodium, high water diet can sometimes disturb the proper balance between sodium and fluids in your blood”

But salt plays a much greater role in you health than simply with fluid control.

Sodium, like fat, is a nutrient that’s needed by the body for health, but not all forms of salt are healthy or safe.

Sodium is an electrolyte found in many foods – fruits, vegetables, legumes and meats. When it occurs in its natural form it helps regulate body fluids, muscle contraction, blood regulation, glucose absorption and nerve function.

Healthy alternatives to table salt and cooking salt

When your sodium levels are too low you open the door wide to illness.

Just a few results of inadequate salt are:

increased bone fractures in the elderly
increased risk of heart attack
changes in both your mood and your appetite as salt is a natural antidepressant

Everybody needs to be concerned about salt not just those with health issues. Most people still add common table salt to their food, or cooking salt to prepared foods. Even some sea salts can also be a problem.

But there’s a huge difference between table and cooking salt and other healthy salts.

HEALTHY SALTS

There are a number of natural ‘full spectrum’ salts which are a great alternative to processed salts which offer so little in the way of micronutrients.

Refined salt fails to meet any of your body’s requirements because your body doesn’t recognise it as a nutrient rich mineral. It upsets your digestion and creates a toxic environment in your body.

Salt Colour

Perhaps you’ve noticed coloured salt around. When I first saw Celtic Sea Salt many years ago I was put off by the grey colour.

But the salt colour is the key to the benefits. Salt should contain a vast range of trace minerals and when it does it takes on the colour of the minerals. The colour is a great indicator that the salt is NOT PROCESSED.

You can tell if any salt is refined or not by the colour.

Minerals in Salt

Unlike unrefined salts table salt doesn’t contain the array of minerals. It’s almost just one mineral, sodium chloride, in fact about 98%, with the rest being made up of toxic additives which act to absorb moisture and stop the salt clumping.

Natural salts, on the other hand, are only about 85% sodium chloride, with the rest being made up of beneficial naturally occurring trace elements and minerals that the body requires, and NO toxic additives

Within the body there are feedback loops which regulate absorption of unrefined salt. Feedback loops don’t function properly with processed salts.

Unrefined salts don’t contribute to disease like hypertension, in the same way that processed salt does because of the feedback loops. This makes your choice of which type you use quite significant.

In olden times salt was used as currency with salt worth its weight in gold – African and European explorers would trade an ounce of salt for an ounce of gold.

DIFFERENT TYPES OF SALT

Table Salt

Table Salt, Sodium chloride, is highly refined and processed. This process ‘cleans the salt’ by eliminating the minerals and also prolongs the shelf life. It’s dried at very high temperatures, bleached and cleaned.

Like all refined foods the beneficial minerals and macro-nutrients are all lost. As a result of the refining and bleaching process the salt becomes toxic. It can contain chemicals, preservatives and other additives like anti-caking agents.

Once in your body the additives act upon the cells in the same way they do to the salt. Instead of dissolving and mixing with water to be used through every cell as required, sodium builds up in deposits around your tissues and organs where it leads to disease.

Iodine Deficiency

Iodine deficiency is very obvious and easily recognized. Early in the 19^th century it was seen as a direct result of people changing from using natural salt to table salt. So iodine was added to table salt after processing. Like table salt iodized salt has had all the minerals taken out and only one, iodine, added back in.

Iodine deficiency is quite prevalent amongst the Australian population but the amount of iodine that’s available from salt doesn’t go anywhere near redressing that iodine deficiency.

Note that Kosher Salt is pure sodium chloride.

Sea salt

Sea salt has become more popular over the last decade. Virtually all salt originally came from the sea, even salt found in caves comes from caves that were once under water. So most salt can truthfully be called ‘sea-salt’, and the name is not a reflection of the purity or processed status of the product. It’s sea salt even if it has had the nutrients extracted through processing.

The problem with most sea salts is that much that’s sold has been refined.

The key is to use unprocessed sea salt. If the salt is PURE WHITE then approach it warily. It means the salt has undergone some processing, or washing which strips away the minerals. It’s still ‘sea-salt’, but if it has no colour then it doesn’t contain any of the minerals that provide the health benefits of salt.

If sea salt is pure white it’s probably been bleached. Full-spectrum sea salt is coloured, or at least non-white.

Celtic Sea Salt

Celtic Salt is an example of unrefined sea salt. It’s light grey colour supplies 84 trace minerals needed by the human body in a bio-available form.

It’s naturally harvested in Brittany, in northwestern France and helps to balance the whole body.

The salt is harvested in a way that preserves its natural state. All unrefined sea salt is extracted from the ocean or saltwater lakes. Salty water is channelled into ponds where the sun and wind evaporate the water. Trace minerals and elements in the water remain in the salt.

Himalayan Salt

Himalayan salt is mined from the Himalayan foothills. Sometimes it’s called Himalayan Sea Salt as it’s the fossilized end result of salt from an ancient ocean. It’s entirely hand-mined and hand-washed.

It’s the most beautiful translucent pink colour, which reflects the full-spectrum of the 84 different minerals and trace elements it contains, including iron which gives it the lovely colour.

Himalayan salt is very pure and does not contain any heavy metals or toxins. It stores vibrational energy, like other crystals, and does not weigh your body down.

Nutrients occurring naturally together in the one plant or mineral work synergistically, enhancing the action of all the others. A salt containing 84 different trace elements offers far more benefits to your health. Some minerals found in unrefined salts include magnesium, potassium, zinc, calcium and iron.

My favourite salt is Himalayan salt and I use this organic wholefood in my cooking as well as the salt grinder. One thing I’ve noticed is that it seems more potent than table salt, and I need far less to get the same result.

Pink Himalayan Salt contains 84 minerals

Stronger impact, loads of trace elements and so many benefits to your body’s functions…seems a better option to me!

Other Salts

Murray River Salt

Murray River Salt is another pink salt containing a range of minerals, from ancient underground saline waters in the Murray Darling Basin region in Australia.

Alaea Salt

Alaea salt is an unrefined Hawaiian sea salt with a pinkish-brown colour that comes from Hawaiian clay, called ‘alaea’, which is also composed of over 80 separate minerals and rich in iron oxide.

Epsom Salts

These are another form of healthy salts and a rich source of magnesium, and you can read about them here.

HEALTH BENEFITS OF UNREFINED SALTS

Far from being harmful, natural, unrefined salts can help you in many ways including these:

Stabilize and regulate blood pressure and heart beat in conjunction with adequate water
Reduce the effects of stress
Maintain blood sugar levels
Is an alkaline-forming food so helps balance out acidity in your cells
Calming effect on the whole nervous system
Improves brain function, where it’s needed for the processing and transmission of information between brain and muscles
Regulates nerve impulses
Prevents muscle cramps
Needed for proper muscle function
It can prevent and eliminate mucous build-up and improve respiratory function
Help maintain optimum water levels in the body
Help with cell hydration, and carries nutrients in and out of cells
Supports and builds immune system
Slows down ageing process
Better absorption of nutrients
Needed to produce hydrochloric acid in the stomach
Strengthens bones – Himalayan salt contains calcium
Reduces the incidence of gout, arthritis and rheumatism
Aids adrenal function
Plus more…..

It’s vital to remember that any salt requires adequate quantities of water in order to function beneficially in your body, so keep hydrated.

Just like everything, consuming too much natural, unrefined salt, is harmful. Too much of the good thing can lead many of the health problems that small amounts of the same salt can assist or prevent. The key is to get the balance right between enough and too much.

So go ahead. Get some natural, unrefined, wholefood salt and relax, salt your food to taste.

Remember to consume sufficient water, especially during hot weather or when you add exercise to the mix.

And don’t forget that eating more processed food means a higher consumption of harmful salt, which your body does NOT want.

If you already enjoy the benefits of Himalayan or Celtic salt (or another unrefined salt) like and share this article so others come to know of the benefits also.

I’d love to hear your thoughts on salt in your diet in the comment space below.

Disclaimer.

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

Source articles:

http://articles.mercola.com/sites/articles/archive/2010/08/25/why-has-this-lifesustaining-essential-nutrient-been-vilified-by-doctors.aspx

http://www.naturalnews.com/028724_Himalayan_salt_sea.html

http://www.waterbenefitshealth.com/celtic-sea-salt.html

http://articles.mercola.com/sites/articles/archive/2011/09/20/salt-myth.aspx

http://curezone.com/foods/salt/understanding_salt_and_sodium.htm

http://www.naturalnews.com/033716_sea_salt_health_benefits.html

CDC admits long-standing error, there is no benefit in reducing salt (kfor.com)
Salt (remedycook.wordpress.com)

Holistic Health, Uncategorized

The Superfood Treasure Chest

July 4, 2013 happyholistichealth 1 Comment

For such a long time we have been reminded that by clearing the Amazon rainforest we are destroying the World’s Pharmacy. But that’s only part of the story. As we are identifying more and more wonderful Superfoods we’re becoming aware that the entire South American continent is a veritable treasure chest of foods as medicine.

So many of these new healthy foods are becoming available in the West. As more and more appear on shop shelves we can now choose to replace less nutritious foods with these treasures. Or we can simply add them to our diet to send our health zinging. So many of these new superfoods come out of the countries of South America. Foods such as quinoa, maca, raw cacao and chia all have their origins in that part of the world.

Following on from last week’s post about free radicals, here are twelve wonderful Superfoods from the South and Central American treasure chest that would be fantastic additions to your menu.

Quinoa

Quinoa (keen-wa) hasappeared in the West as a fantastic replacement for gluten grains. Until recently it was quite difficult to find but it’s now available on every supermarket shelf. It has been grown for at least 6,000 years in the Andes of Peru. Quinoa was sacred to the Incas and famous for giving the Inca warriors super-human strength.

It is gluten free and a great source of magnesium, iron and phosphorous as well as rich in fibre and folate. Technically it is not a grain but a seed, but it can be in exactly the same way you would use a grain in your cooking. It’s really easy to prepare and quick to cook so makes a great addition to the menus of busy working families.

Chia Seeds

Chia seeds were originally grown by the ancient Aztecs, Incans and Mayans for health and strength. They are loaded with omega 3 and are actually one of the highest sources of this essential fatty acid. It also has calcium and lots of fibre with 4 teaspoons of chia seeds providing 30% of the daily fibre requirement. Compared to other seeds and grains chia seeds are the highest source of protein.

They are easily absorbed and this enables you to take in lots of the nutrients. They help with tissue growth and regeneration and are great during pregnancy and lactation, as well as for athletes.

Amaranth

Amaranth (Kiwicha) has been around for a very long time and was a staple food for the Incas. Like quinoa, amaranth is a pseudo grain, not really a grain. It has been used in its puffed form in health snack bars for some time and the flour, which has a rich flavour, is also available.

Nutritionally it is similar to quinoa. It is high in protein and all amino acids. Amaranth is also rich in iron with 29 percent of the RDI of iron in just one cup, making it a great addition to a vegetarian diet. It also contains the minerals manganese, magnesium, phosphorous and copper.

I remember a fellow Community Garden member experimenting with it about ten years ago. The next season every single plot in the garden had amaranth growing in it, so there shouldn’t be any difficulty of you would like to try growing some yourself here in Melbourne.

Lúcuma

Lúcuma is another fairly new food to appear in our markets. It is a large, sweet fruit with a creamy citrus flavour. It comes from the highlands of Peru, Bolivia and Ecuador, where it has been harvested from ancient times. It is considered one of the lost crops of the Incas but is still very widely eaten today. Its fruit tastes a little like maple syrup and sweet potato, and it makes a wonderful low-sugar sweetener. It is very nutritious, rich in beta-carotene and niacin (vitamin B3), iron and calcium. The fruit is dried and ground to a powder. It is delicious combined with raw chocolate!

Maca Powder

Maca powder is another superfood of the Incas and grows at 4,000m above sea level in the Andian highlands of Peru. It has been a medicinal food in that area for over 2,000 years. The harvested root is loaded with protein, calcium, magnesium, potassium, iron and other minerals, vitamins and all the amino acids.

Maca has some amazing health benefits as it is an adaptogen which supports and heals the adrenal glands. It is great for offsetting the effects of stress, gives an amazing energy boost, and can improve insomnia. But one of its most common uses is for balancing hormones when there is an overabundance of environmental estrogens involved. It is also a powerful aphrodisiac.

Please note that there are certain contraindications for Maca. If you are pregnant, breastfeeding or being treated for a hormonal issue consult your practitioner before using it.

Acai

Acai (ah-sigh-ee) grows only in the Brazilian rainforest and coastal Colombia. This small purple berry is related to the blueberry and cranberry, and like them, is very rich in antioxidants which reduce oxidative stress. They stimulate the immune system and boost your energy. They can be helpful in preventing heart disease and cancer and may help reduce cholesterol levels. They are associated with reduction of blood sugar and assist with cognitive and mental function. Acai is frequently used in a range of healthy foods as well as smoothies and juices. Lots of beauty products now contain acai oil due to the high antioxidant content.

Raw Cacao

Raw Cacao is another healthy food which was originally found in the Amazon Rainforest! It has been cultivated for over 3,000 years by the Incan, Mayan and Aztec peoples.

Raw cacao really can be considered a true superfood. It is very high in antioxidants as well as minerals which help with mental alertness, heart health and physical stamina. In addition, it increases serotonin uptake in the brain which creates a sense of euphoria and helps counteract stress. Unlike the highly processed, fat-full, dairy-full, high sugar versions made by Cadbury etc, raw cacao is good for you. It comes as a powder or cacao nibs and can be used through your cooking as well as eaten raw. Keep it away from milk as many studies show that milk neutralizes the healthy properties.

Camu Camu

Camu Camu is another amazing food from Peru and like the acai, it is a berry. It provides great support to the immune system and helps to ward off viral infections, especially when you are more stressed or anxious than normal. It contains bioflavonoids, amino acids, vitamin Bs (thiamin, niacin and riboflavin), plus it has sixty times more vitamin C than an orange. It will promote healthy gums, eyes, skin and supports the nervous system (brain) and the circulatory system (heart).

Macqui

Macqui (mock-ee), Chilean Wineberry, is yet another powerhouse berry and comes from the Patagonia region of Southern Chile. It is known for its detoxifying properties and the benefits bestowed by its antioxidants. It was used by a tribe of warriors, the Mapuche Indians, who were attributed with great strength and endurance. The deep purple berries are loaded with antioxidants, with more than three times those found in acai. Maqui berries are very powerful so you only need half as much maqui as you would other berries. They have the highest ORAC score of any berry in the world. The ORAC (Oxygen Radical Absorbance Capacity) unit, ORAC value, or “ORAC score” is a method of measuring the antioxidant capacity of different foods and supplements.

The Maqui berry protects your immune system, skin, cardiovascular system, bones and joints. It also detoxifies the digestive system and restores metabolism to maximum capacity. They renew cells and help improve many diseases as well as fighting the effects of ageing.

Purple Corn

Purple corn has been grown in Latin America for thousands of years. It is another food very rich in antioxidants, containing more than blueberries. Its gorgeous colour has been used as a naturalfood colouring, and it is often used in Peru to make chichi morada – purple corn drink.

Mesquite

Mesquite is actually from Central America, Mexico. The long pods are ground up into a low-glycemic, gluten free flour with a sweet nutty taste, which bakes up just like wheat flour. Use it instead of half the wheat flour in the recipe. It can be used in raw desserts as it doesn’t need to be cooked. You can even add a spoonful to smoothies for a sweeter flavour. It is rich in soluble fibres and a great source of calcium, iron, zinc, potassium, manganese and lysine. Because it is in fact a legume and not a grain it is higher in protein than grain flours. It sits low on the glycemic index and won’t cause blood sugar spikes.

Inca Berries

Inca berries, also called cape gooseberries or goldenberries, are golden berries related to the tomato. They are about cherry size, have a sweet-tart or tangy flavour and resemble a raisin when they are dried. They are high in phosphorous, vitamins A, C, B1, B6 and B12, and are very high in protein for a fruit (16%)

In order to get the most nutritional benefit from your South American Superfoods buy only ones that are organically certified. If the foods have been commercially produced, they will carry chemical residue and much of the benefits will be lost.

You now know about these magic foods. Try them out, there are lots of recipes and ideas out on the internet.

Superfoods are the way of the Health Future. However, taking superfood supplements on their own is never going to be enough to turn around ill health. Include a range of them as a regular part of your diet as they are definitely a powerful and effective addition to build your own great health.

Do you have a favourite South American Superfood? How do you use it? Post n the comments below.

South America is a treasure chest of wonderful superfoods — South America is a treasure chest of powerful superfoods

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 trying any of the treatment suggested on this site.

Source articles

http://www.age-well.org/maqui-berry.html

http://www.onegreenplanet.org/vegan-food/mesquite-powder-health-benefits-tips-and-recipes

http://en.wikipedia.org/wiki/Mesquite

http://www.naturalnews.com/029562_mesquite_flour_superfood.html

http://www.vegparadise.com/otherbirds1002.html

Maca is a Superfood (davereeman.wordpress.com)
Superfood protein smoothie (freedomtonourish.wordpress.com)

Holistic Health, Uncategorized

Free Radicals Are Bad, Right…But Why?

June 27, 2013 happyholistichealth 19 Comments

I often mention free radicals and antioxidants in my posts because they are such a fundamental part of the disease process. But there was a time when I was not exactly sure what free radicals were or why they were a problem, although I was aware they were not good.

So that you have an understanding about just why I mention them so often, this week I would like to offer you a brief explanation of what free radicals actually are and what they do, and the role antioxidants play in all this.

Oxidation

First, it’s important to be aware that free radicals are a significant part of a process called oxidation, and that they are everywhere, not just in our bodies. They are responsible for the destruction of many objects in the world around us. They cause metals to rust, paint to fade, apples to brown, oils or meats to turn rancid, our skin to burn and coins to turn green, a process known as oxidation. Oxidation is a normal chemical process, and it happens right throughout nature. It is the interaction between oxygen molecules and the different things that they contact which damages cells and leads to the effects we can see.

How Free Radicals Form

To understand how free radicals come about we need to do a quick detour into the wonderful world of Chemistry 101.

All our cells are made up of lots of different molecules and molecules are made up of atoms. You might remember from school that atoms are made up of a nucleus, neutrons, protons and electrons.

It is the electrons in the molecule that are involved in chemical reactions and they are the ones that bond atoms together to form molecules. They circle around the atom and form layers, or shells (forming a new layer as each one fills up). It is the number of electrons in the outermost shell that becomes important. If the shell is full up the molecule stays as it is, it is stable. But if the outer shell is not full then the molecule has to try to balance out that shell by either gathering in or losing electrons to fill up or empty out the outer shell. It is better for the molecule to lose the shell if it isn’t full.

Another option is for the molecule to share the electrons in its outer shell with another molecule that also needs extra electrons, by joining up, or bonding, so they both have full outer shells. Sometimes the bonds are weak and split which can leave an odd, unpaired electron floating around. This is a free radical.

Free radicals are unstable atoms or molecules that contain unpaired electrons. The ideal is to have all electrons paired so the free radical doesn’t go on an aggressive rampage to replace the missing electron by stealing an electron from another molecule.

The free radical is such a problem because it is unstable and highly reactive, and it goes on a rampage to capture other electrons so that it can become stable again. It will steal the electron from the closest stable neighbouring molecule. That molecule then becomes a free radical itself, because it is no longer stable, and so a chain reaction occurs. When this process starts in a cell it creates a cascade that damages the living cell. It would be simple if the cell was just killed off because the body would simply produce another one, that’s an ongoing process. But the problem here is that free radicals damage the DNA and injure the cell instead, and this provides the start of disease. The cell very quickly mutates, grows abnormally and reproduces abnormally.

Free Radical Quick Summary

Just in case I lost you in that explanation here is a summary. Free radicals are toxic chemicals that damage body cells and lead to a cascade effect of damage in more and more cells, which then leads to disease. Unhealthy and damaged cells lead to an unhealthy and damaged body. Disease arises when there are damaged cells, damaged tissues and damaged organs.

“Scientists now believe that free radicals are causal factors in nearly every known disease, from heart disease to arthritis, to cancer and cataracts. In fact, free radicals are a major culprit in the aging process itself”

Lester Packer, Ph.D., The Antioxidant Miracle

An apple turning brown as it oxidises after being cut

Why Free Radicals Are a Problem

The real danger to you lies with the chain reaction that occurs, because it means that it is not just one cell that gets damaged but a whole horde of them. The free radical creates a snowball effect where each molecule steals from its neighbour to replace the electron stolen. And it all happens very quickly, so quickly that the body’s defense system cannot keep up. It gets overwhelmed and enters a state called oxidative stress.

When attacks from free radicals keep happening in your body the result is chronic disease. Free radicals adversely alter lipids, protein and DNA and trigger a number of human diseases.

Free radical damage is now thought to make a significant contribution to all inflammatory diseases like Alzheimer’s, Parkinson’s, cancer, heart disease, cataracts and arthritis.

Here are just a few more: Arthritis, vasculitis, lupus, stroke, acquired immunodeficiency syndrome, emphysema, gastric ulcers, hypertension and pre-eclampsia, muscular dystrophy, alcoholism, smoking-related diseases, and many, many others. Research suggests that free radical damage to cells leads to all the changes associated with ageing, and the associated diseases

Your body is constantly under attack from free radicals

Free Radicals From the Environment

It is quite normal for free radicals to occur within your body. In fact the body creates and uses free radicals to neutralize bacteria or virus cells. They are produced during normal metabolism. They are also produced during excessive exercise, although wise exercising can help improve your capacity to deal with free radicals. They are also the result of inflammation, whether that is initiated to fight off infection or the result of long-term chronic problems.

But there are many things in our environment that can also produce free radicals when we are exposed to them – air pollution, radiation, pesticides, herbicides, X-rays, some drugs, industrial chemicals and particularly cigarette smoke. You can even trigger high free radical production by drinking excess alcohol.

Antioxidants to the Rescue

This is where antioxidants come into the picture. Normally the body is able to deal with free radicals, but when their numbers increase significantly so they outnumber the antioxidant defences, the body is unable to keep up and damage occurs.

Antioxidants are very stable molecules and so are capable of donating an electron to the free radical to stabilise it without becoming a free radical themselves. They are electron donors. They are needed to maintain the critical balance with free radicals and keep them down to levels that your body can deal with. They are how your body fights rampant free radicals.

Free radical damage increases with age.

Your body can make some antioxidants, but not all, and importantly, this ability declines with age. Supplementing the body’s own production with external sources of antioxidants can make a huge difference to how it copes with oxidative stress.

Sources of Antioxidants

There are many foods which are high in antioxidants to protect your body from free radical damage. Over the next few months, I will talk about individual antioxidants, but you can read about some of them here. Here is a list of the different types of antioxidants. The ORAC score is assigned to a food as a measure of just how effective it is at neutralising free radicals. The higher the score the more powerful an antioxidant it is.

Including lots of high quality, antioxidant rich foods in your diet is a way to make sure that you get a regular, steady supply. Fruit and vegetables are the key to this because they are high in antioxidant nutrients. Legumes, nuts, herbs, spices and whole grains are some other sources. Phytochemicals that act as antioxidants are more abundant in fresh foods, and raw foods.

‘Eating a rainbow’ is the way to bring a comprehensive range of antioxidants into your diet. That is, eating lots of a wide array of different brightly coloured produce.

Bearing in mind that pesticides and herbicides are a source of free radicals themselves, it makes sense to eat organic fruit and veges as often as is possible. If you can’t afford to buy organic produce then start growing your own. Good eating is intricately interwoven with good gardening. You can grow some produce on a balcony or in a courtyard, and even if you simply supplement the commercial component of your produce it is going to make some difference. In addition, you know the produce has not been sitting around in a store for some time, that it is fresh.

Antioxidants in Superfoods

There are also a number of Superfoods that have wonderful antioxidant properties including spirulina, acai, mangosteen, raw dark chocolate, many berries, beans, apples, plus many others.

Remember there are many different types of antioxidants and each has a different role, able to work at a different level of defense. Some such as vitamin C, stop the reaction before it starts, preventing the formation of free radicals. Others including the most potent one for this, Vitamin E, scavenge free radicals to break the chain. Others promote the decomposition of the damaged cell. You need a variety of antioxidants as your cells are protected by the combined efforts of lots of different antioxidants.

Amongst the vitamins, vitamin E, vitamin C and beta-carotene are antioxidants. They must be found in your diet as your body can’t manufacture them. Although Vitamin C, E and A all have antioxidant properties remember that many vitamin supplements are made from synthetic forms of the vitamin, and the value of using these man-made versions raises questions. Some have been found to be detrimental to your health, particularly vitamin E. Look for natural sources of antioxidants in preference.

So you can see if you want to keep away the many chronic diseases caused by free radical damage that plague us today you need a broad range of good-quality foods rich in antioxidants in your diet on a regular basis to do the job.

What are your have favourite sources of antioxidants?

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.ncbi.nlm.nih.gov/pmc/articles/PMC3249911

http://www.healthchecksystems.com/antioxid.htm

http://en.wikipedia.org/wiki/List_of_antioxidants_in_food

http://articles.mercola.com/sites/articles/archive/2011/05/16/all-about-antioxidants.aspx

Thе Power оf Antioxidants fоr Staying Young (tomfit247.com)
Holy Grails Of Health (naturalhealthawakening.wordpress.com)
Exercising can make us look old!! (deakinscicomm.wordpress.com)

Natural Remedies & Homeopathy, Sleep, Uncategorized

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

May 31, 2013 happyholistichealth 7 Comments

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.

Natural Remedies & Homeopathy, Uncategorized

Homeopathy To The Rescue in Homeopathy Awareness Week

May 2, 2013 happyholistichealth 4 Comments

May is an important month for Homeopaths here in Australia as it marks the celebration of Homeopathy Awareness Week (13^th – 19^th 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.

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/

Self Care, Stress & Overwhelm, Uncategorized

Are You Suffering From 21st Century Syndrome?

April 11, 2013 happyholistichealth 14 Comments

Adrenal Fatigue?

Adrenal fatigue, sometimes called the ‘21^st 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.

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/

Meditation & Mindfulness, Metaphysics, Stress & Overwhelm, Uncategorized

Combat Stress In Your Life With Meditation

April 4, 2013 happyholistichealth 5 Comments

The pace of life has increased exponentially over the last few years and we are all living with increasingly rising stress levels

“We are fragmented into so many different aspects. We don´t know who we really are, or what aspects of ourselves we should identify with or believe in. So many contradictory voices, dictates, and feelings fight for control over our inner lives that we find ourselves scattered everywhere, in all directions, leaving nobody at home.
Meditation, then, is bringing the mind home.”
― Sogyal Rinpoche

Stress plays a major part in the development of many illnesses. It is known to affect many body functions including the reproductive system, cause eczema and psoriasis, cause dry mouth or ulcers and musculoskeletal pain as well as affecting the immune system as a whole.

The pace of life has increased exponentially over the last few years. As we take on more and more in our lives and the influx of information bombards us faster and faster, we live with increasingly rising stress levels. The cause or focus can be our work, family, finances, aging parents, the planet, our own health or any of the myriad of commitments we all have in our life. Some may even stress about whether they’re allowing enough download time to counter the stress they have. Almost all of us, including children, are affected to some degree.

DE- STRESS

I often suggest to clients to offload the effects of this stress in their life by adopting the practice of meditation. Some say they have tried it but just can’t maintain focus. But for others the idea is somewhat daunting and many dismiss the idea out-of-hand. Introducing something new requires planning, and for someone already stressed allocating scarce time seems to only escalate their problem. Some even find the whole prospect a bit ‘woo-woo’ and uncomfortable.

But the fact remains that meditation is a wonderful way to de-stress, and it does not have to be difficult, or to require big chunks of your time. It doesn’t even need to actively involve ‘chakras’. You don’t need to join a class either as it is entirely portable. And it does not have to include burning incense, crystals, difficult yoga poses or the need to ‘get it right’.

Finding the right meditation for you

There are many different ways that the benefits of meditation can be obtained and it’s simply a matter of finding the one that fits you and your life, and then making that a regular part of your day.

There is a misconception that in order to meditate you need to completely shut down your mind. For most people the mind chatter just keeps on intruding, constantly pulling them out of that calm, quiet, thought-free place we all seek.

The truth is that in order to be able to meditate in that way takes many, many years of practice. For the majority thoughts wander in and out, and it’s ok. The key is to accept that your thoughts will wander, and to simply consciously pull them back again whenever they do, by focusing once more on the meditative technique that you are using.

The thing is, meditation does not have to be a big major undertaking. Sure there are yogis who can sit and meditate all day. But there are also others who do it throughout their day in bursts of a few minutes. And many more who allocate a set amount of ‘me-time’ when they are able to do their practice, and re-group.

MINDFULNESS

Walking Meditation

The enlightened Buddist monk Thich Nhat Hanh advocates doing walking meditations. These offer you the opportunity to transform an everyday practice into a healing and nourishing way to develop mindfulness, awaken your consciousness and to bring some peace into a life over-run with stress.

Basically, they are meditation in action. You become mindful of the action of walking and try to keep your mind focused on the experience of walking and breathing. This makes it a lot easier for ‘monkey minds’ to deal with as it gives the flighty mind something on which to concentrate. You can hear him explain it here and watch him demonstrate this form of meditation to a group of followers.

Walking Meditation is a good form of meditation for women, who often benefit from active meditation as it is more yang, or masculine. I learnt the practice of this powerful technique from this wonderful Walking Meditation Kit – comprising book, DVD and CD. Meditation Oasis has clear detailed instructions for doing a walking meditation to get you started right here.

If you find you prefer active meditation Osho offers a number of dynamic meditations you may like to try.

Guided Meditation

Many people prefer a guided meditation as they find having a voice directing the practice helps them to maintain their focus. Here is a simple ten-minute relaxation meditation that I came across recently. I like it for its simplicity, her gentle, soothing voice and because it incorporates conscious muscle relaxation – perfect for releasing stress. I believe this is one you could even do at your desk if things start to get on top of you at work.

If you are having difficulty actually relaxing any muscles in these meditations one tip is to tighten each muscle momentarily. This allows you to relax the muscle on release. Use this technique until you are able to relax the muscles at will.

BREATHE

Deep Breathing Mindfulness

One of the simplest ways to start meditating is to practice consciously watching your breath, often called mindfulness . It comes out of Buddhist tradition but is not ‘religious’ in itself. It is all about ‘being present’ and allows for your mind to do its own thing while you develop, over time, the ability to detach from the thought. That sounds complicated, but in fact it is very simple.

Here are two variations of a calming and simple meditation that focuses on the breath, again from Meditation Oasis. Breathing Meditation is one of the simplest forms of meditation and yet is also one of the most powerful. You may discover you never need to look any further!

Other Forms of Meditation

Of course, there are many different types of meditation that can be used to fulfill all sorts of purposes. Many have heard of Transcendental Meditation which derives from Hinduism. Zazen meditation involves just sitting for long periods. Kundalini is gaining in popularity and focuses on the rising stream of energy that exists in humans.

Guided visualisations can be a very powerful way to opening your awareness. I use these in my Women’s Circles often with wonderful results. They involve concentration on an image or imagined environment or experience.

Another form of meditation that I have found particularly powerful is the practice of Qi Gong, a Taoist meditation technique. Qi gong is related to tai chi but not the same.

There are others as well and you may like to investigate some once you have established a regular meditation practice in your life.

I am a big fan of not taking on big loads; maybe I have an inner sloth, who knows. But if there is an easier pathway then I am always willing to give that option a go first. One way that always makes things a little easier to achieve is to break tasks down into their smallest bites and to then tackle those one at a time.

If the prospect of meditation seems a bit daunting to you then start small. Start out by adopting a five minute breathing meditation, or if that is too much make it three minutes. Or start by doing a quick body relaxation every day at your desk or before the kids come home from school, or before going to bed at night. Or maybe even do it for a few minutes a few times through the day. Sometimes I picture myself meditating like a Zen monk. But it is far more likely I will be sitting in my car catching a few brief moments to centre my breathing before plunging back into the chaos of life.

Soon you will find that it is easy to meditate.

“Meditation is the dissolution of thoughts in Eternal awareness or Pure consciousness without objectification, knowing without thinking, merging finitude in infinity.”
― Voltaire

This is how I picture myself meditating...but it is far more likely I will be sitting in my car catching a few brief moments to centre my breathing before plunging back into the chaos of life

Disclaimer.

Source articles:

A Step-by-Step Guide to Walking Meditation – Wildmind

Holistic Health, Uncategorized

How Come So Many Avoid Gluten?

March 28, 2013 happyholistichealth 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 19^th 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.

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, Sleep, Uncategorized

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

March 14, 2013 happyholistichealth 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.

© 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

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Finding the right meditation for you

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