Holistic Health, Stress & Overwhelm, Uncategorized

Grounding: Easy Biohack to Upgrade Wellness

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Grounding is a term used to describe reconnecting with the present moment. It embraces many simple techniques that reduce stress to leave you feeling stable and calm. These include deep breathing, focusing on your senses, counting, better sleep practices, being in nature and even eating nuts and certain types of chocolate. These and other techniques all help reduce anxiety and the effects of stress and overwhelm. Find more about that type of grounding here.  

But today I’m talking about the specific form of grounding that is also known as earthing. This is a practice where you connect physically with the Earth to anchor and balance your physical, mental and spiritual energy. It’s sometimes simply called barefoot walking.

Many of us practice grounding without even thinking about it. You can probably recall a time when you were immersed in nature, feeling relaxed and refreshed. Remember how that feeling of rejuvenation persisted even when you were back in your busy life. This is due to the physiological effects of grounding.

These beautiful warm, still days of Autumn are perfect to get your shoes off and do some grounding. When you connect with the Earth through the bare skin on the soles of your feet you also connect with the free electrons that flow through the earth’s surface. This is excellent when it comes to improving your wellness because these electrons help rebalance you physically, mentally and even spiritually. Not only do they leave you feeling calmer, but they also have an impact on health issues.

By improving physiological processes grounding helps reduce or reverse many health issues that lead to chronic disease. These results include lower blood pressure, lower stress levels, repaired muscles, reduced pain, improved sleep, reduced anxiety and depression, enhanced mood, clear mind and even help with varicose veins.

What Is Grounding

Grounding is an ancient therapeutic technique that’s essential for our wellness. In our modern world our bodies are constantly surrounded and impacted by a vast range of toxins. These include pesticide residue on fresh produce, hormones in meat and dairy foods, chemicals in furnishings and cleaning products, toxins in personal care products including shampoo, cosmetics and toothpaste, heavy metal residues, air pollution and one we often don’t consider, electronic pollution. 

This cocktail of toxins which we’re exposed to every single day, impacts our body and our health and wellness, causing inflammation and free radicals which leads to chronic illness and disease.

How to Connect With the Earth and Ground Yourself

Essentially, all it takes is to go barefoot outdoors.

Most of us spend time outdoors. But usually that’s while we’re doing something, such as a sporting activity or walking. While this is healthy in many ways it doesn’t give us the full benefits of grounding. For that we need to actually connect our skin to the Earth by taking off our shoes or sitting on the grass or the beach. This connection between our skin and the ground allows the harmful, pent-up electrical charge coming from the environment and stored in our body, to discharge directly into the earth.

Some Grounders prefer to stroll on a beach or in a park. But most recommend simply standing outdoors with bare feet. Personally I like to take my shoes off, sit on the ground and lean against a tree trunk. The benefits of grounding begin immediately and after several minutes, you should start to feel refreshed

You’ll reap all the benefits when you stand on dirt, grass, sand, rock, concrete, or even in water which enhances the effect. But keep off the asphalt or Astroturf as they act as a block to the electron exchange with the Earth.

If you don’t like being bare foot, footwear with leather soles also works because the electron exchange still occurs. But watch for any synthetic components like insoles which block the exchange.

Signs You Are Ungrounded

There are clear signs that your physical or emotional state is not balanced. This is a red flag that indicates that you are ungrounded and need some grounding.

Some telltale signs are:

  • Feeling fearful or angry
  • Being unfocused, scattered and easily distracted
  • Jumping from one thing to the next but unable to complete anything
  • Difficulty concentrating
  • Getting stuck on certain thoughts and over-thinking
  • Feeling restless and discontented
  • Forgetfulness
  • Constant worrying and feeling anxious
  • Feeling tired, irritated and impatient
  • Lightheadedness or feeling ‘spaced out’
  • Your mind races but you can’t focus on anything
  • You feel both tired and wired at the same time
  • Problems sleeping
  • Clumsiness
  • Slow healing wounds

Health Benefits of Grounding

Regularly grounding yourself by connecting directly with the earth though bare feet affects you instantaneously. You get immediate benefits from grounding and the improvements continue over the following minutes, hours and even days. 

And it’s simple!

Ditch your shoes and walk to the mailbox, touch one leaf, step outside to see the moon, drink your coffee outside, sit on the grass to eat your lunch.  Those few minutes can make all the difference!

How Regular Grounding Benefits You

As well as leaving you feeling more stable physically and emotionally, regular grounding connects you with the natural world.

Here are some of the ways grounding changes you over time:

Immediatley:
  • Muscle tension releases
  • Brain waves slow down
  • Pain levels reduce
After a Few Minutes
  • Organ function is affected
  • Vascular (blood viscosity) and circulatory system improves
  • Blood glucose stabilises
Hours Later
  • Osteoporosis markers are affected
  • Improved mineral levels in cells
  • Thyroid function is boosted
  • Cortisol levels are reduced
After Days
  • You’ll feel more resilient and adaptable to life’s stress and demands
  • Less pain
  • Able to recover from stress better
  • Life becomes easier to navigate
  • Inflammation in the cells decreases
  • Cortisol levels are even lower

There’s no time spent grounding that’s too short, and no time that’s too long.

Isn’t it time to connect with the Earth to become balanced and centred? Make time to ground yourself and upgrade your health.

Disclaimer

The Information contained on this site is for your general health information. It is not intended to be used as medical advice and should not be used to diagnose, treat, cure or prevent any medical condition, nor should it be used for therapeutic purposes. The information is not a substitute for independent professional advice and should not be used as an alternative to professional healthcare. If you have a particular medical problem, please consult a healthcare professional.

© Catherine Bullard and Happy Holistic Health, 2024. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

Holistic Health, Stress & Overwhelm, Uncategorized

The Vagus Nerve: Activate Your Body’s Natural Healing Power

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Have you heard of the vagus nerve? It’s one of the most important nerves in your body. When it’s healthy and stimulated it can help reduce stress, improve your mood and boost your immune system. Even if you’ve never heard of it, you need to know about the vagus nerve if you want to improve your health and wellness.

What is the Vagus Nerve?


The vagus nerve is the longest and most complex cranial nerve in your body. It carries signals to and from your brain to many vital organs, including your heart, blood vessels, lungs, stomach, intestines, vocal chords and more. It is part of the autonomic nervous system (ANS), which plays a role in controlling and regulating involuntary functions like breathing, heartbeat, mood, digestion, and blood pressure.

Autonomic nervous system

The ANS has two main branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

The sympathetic branch (SNS) is responsible for activating the “fight or flight” response when you face a threat or a challenge. It stimulates your adrenal glands to release adrenaline and cortisol, which increases your heart rate, blood pressure, blood sugar, and alertness. This helps you immediately cope with the challenging situation, but it also puts a lot of stress on your body.

The other parasympathetic branch (PNS) is responsible for activating the “rest and digest” response which kicks in to calm your body down and restore balance once the threat or challenge is over. By stimulating the vagus nerve, we get greater calming effects from the PNS.

The vagus nerve is the main component of the PNS, and it acts as a bridge between your brain and your body. It sends signals from your brain to your organs to regulate their functions. It also sends feedback from your organs to your brain with information about your physical and emotional state. The vagus nerve is like a two-way communication channel that helps you maintain homeostasis, a state of equilibrium and harmony in your body.

Maintaining balance between the PNS and SNS is crucial for your physical and mental health and wellness.

How the Vagus Nerve Affects Wellness

The vagus nerve influences many aspects of your physiology and psychology and has a profound impact on your health and well-being.

Here are some of the benefits of a healthy and active vagus nerve:

Reduce Stress and Anxiety

The vagus nerve plays an important role in regulating the stress response. It lowers your heart rate, blood pressure, breathing rate, and cortisol levels. Cortisol is a hormone released by your adrenal glands in response to stress. When it’s chronically elevated it can have negative effects on your health. The vagus nerve can also help you cope with emotional stress by enhancing your social skills, empathy, compassion, and trust.

The vagus nerve protects your body by helping it switch back and forth from the fight-flight response and the rest-digest mode.

Improve Mood and Mental Health

The vagus nerve stimulates production of neurotransmitters serotonin and oxytocin which are associated with happiness and well-being. Serotonin is a chemical that regulates your mood, appetite, sleep, memory, and learning. Oxytocin is a hormone that promotes bonding, love, and social connection.

The vagus nerve increases your resilience and optimism to help prevent or treat depression.

Boost Immune System and Reduce Inflammation

Inflammation is a natural response to injury or infection, but it can also cause damage to your tissues and organs when it’s chronic or excessive. The vagus nerve can activate the cholinergic anti-inflammatory pathway (CAP), which is a mechanism that suppresses inflammation in your body.

It helps you fight off infections and diseases by enhancing your immune system’s function and reducing inflammation.

Enhance Your Cognitive Abilities and Memory

Brain power improves when a healthy vagus nerve delivers increased blood flow and oxygen to your brain cells to sharpen focus, attention, creativity, problem-solving skills and memory. It can also stimulate neurogenesis, the creation of new neurons, in the hippocampus, which is a part of your brain that is involved in learning and memory.

A healthy vagus nerve improves brain power

Support Digestive Health and Metabolism

The signals sent via the vagus nerve from your brain to your stomach and intestines regulate appetite and digestion. They can also control the secretion of gastric acid, enzymes, hormones, and bile that are essential for breaking down food and absorbing nutrients. This helps prevent and treat digestive disorders like irritable bowel syndrome (IBS), acid reflux, ulcers, constipation, and diarrhea.

Improve Heart Health and Cardiovascular Function

Heart rate variability (HRV) is a measure of how much your heart rate changes from beat to beat. A high HRV indicates that you have a flexible and adaptable heart that can respond to changing demands. A low HRV indicates that you have a rigid and stressed heart that is more prone to arrhythmias and cardiovascular diseases. The vagus nerve can help lower your risk of heart attack, stroke, and hypertension by increasing your HRV and improving your cardiovascular function.

How to Activate Your Vagus Nerve

As you can see, the vagus nerve is a powerful ally for your health and wellness. But how do you activate it and reap its benefits? The good news is that there are many simple and natural ways to stimulate your vagus nerve and enhance its function.

Here are some of the most effective methods:

Deep Breathing

Breathing deeply and slowly in through your nose and out through your mouth is an excellent way to stimulate your vagus nerve. It activates your PNS and increases your HRV. It can lower your heart rate and blood pressure and calm your nervous system.

Practice deep breathing by inhaling through your nose for four seconds, holding your breath for four seconds, exhaling through your mouth for four seconds, and pausing for four seconds. Repeat this cycle for a few minutes and notice how you feel.

Mindfulness and Meditation

Meditating is a great way to calm your mind and body by reducing stress, anxiety and negative emotions. It helps you focus on the present moment to reduce the negative thoughts and challenging emotions that trigger stress. Combine meditation with deep breathing for greater benefits. Through meditation we increase our awareness of the present moment which can help you regulate both your physiological and psychological responses.

Practice mindfulness by fine-tuning your awareness to notice whatever is going on around or within you, without judgement.

Practice meditation by sitting comfortably, closing your eyes, and focusing on your breath, a mantra, a sound, or a sensation. Whenever your mind wanders, gently bring it back to your focus point.

If you find sitting still to meditate difficult, try an active meditation instead such as a Walking Meditation.

Humming or Singing Loudly

Humming or singing can stimulate your vagus nerve by activating your vocal cords and diaphragm. It can also increase your production of nitric oxide, which is a molecule that dilates your blood vessels and improves blood flow to your brain and organs. Hum or sing any tune that you like or try chanting “om” or “ahh”, which are sounds that resonate with your vagus nerve.

Laughing

Laughing can trigger your vagus nerve by engaging your facial muscles and diaphragm. It can also release endorphins, which are natural painkillers and mood boosters. Laugh by watching a funny show, reading a humorous book, or sharing jokes with friends.

Cold Shower

Exposing yourself to cold water or cold air stimulates your thermoreceptors, the nerve endings that detect changes in temperature. It also increases your metabolism, immune system and antioxidant levels. Take a cold shower by gradually lowering the temperature of the water until it’s comfortable but challenging. You could also try splashing cold water on your face or dipping your feet in ice water.

Positive Social Relationships

Positive social relationships stimulate your vagus nerve by enhancing your emotional and social intelligence. They also increase your oxytocin and serotonin levels, which promote bonding, trust and happiness. Cultivate positive social relationships by spending time with people who support you, care for you and make you feel good. Expressing gratitude, appreciation and affection to the people in your life also activates the vagus nerve.

Tai Chi and Yoga

Tai chi is a form of martial arts involving slow, graceful movements that coordinate with breathing and mental focus. It stimulates your vagus nerve by improving balance, coordination, flexibility, and circulation. It can also reduce your stress, anxiety and depression. Practice tai chi or yoga by joining a class, watching a video, or following an app.

Probiotics

The vagus nerve is the main channel for conveying messages between the gut to the brain, including threatening feelings or ‘gut instincts’.  When your gut is functioning poorly bad gut microbes overgrow and cause inflammation. Probiotics are beneficial bacteria and yeasts that live in your gut and help you digest food and produce vitamins and neurotransmitters. They communicate with your brain via the vagus nerve and influence your mood, thinking, and behavior. Taking probiotic supplements increases the number of good bacteria in your gut.

Consume probiotics by eating fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, tempeh, or kombucha. Or take probiotic supplements that contain strains of Lactobacillus and Bifidobacterium.

Intermittent Fasting

Fasting is the practice of abstaining from food for a certain period of time. It activates your vagus nerve by reducing inflammation, oxidative stress, and insulin resistance. It can also help you recycle damaged cells, and stimulate ketosis which is the state of burning fat instead of glucose for energy. Practice intermittent fasting by skipping breakfast and eating only within an eight-hour window. Alternatively do a 24-hour fast once a week.

Zinc

Zinc is a mineral essential for many functions in your body, including immune system, wound healing, DNA synthesis and enzyme activity. It also modulates your vagus nerve by regulating neurotransmitter and hormone levels.

You can get zinc from certain foods including oysters, beef, pumpkin seeds, lentils, and dark chocolate. You can also take zinc supplements containing 15 to 30 mg of zinc per day. Many Australians are zinc deficient and so need to supplement. Australian soils are particularly low in zinc, which then affects the amount of zinc available from food grown within that soil.

Massage

Reflexology is massage of the feet and research shows it increases vagus nerve tone and improves blood pressure. Have a professional reflexology treatment and rub your feet, stretch your toes and rotate your ankles at other times.

Signs Your Vagus Nerve is Suffering


Those are just some ways you can activate your vagus nerve and enjoy its benefits for your health and well-being. However, you should also be aware of the signs that indicate that your vagus nerve may be malfunctioning or damaged.

Some of these signs are:

  • Abdominal pain and bloating
  • Acid reflux or heartburn
  • Elevated heart rate and blood pressure
  • Dizziness or fainting
  • Loss of gag reflex or difficulty swallowing
  • Hoarseness or loss of voice
  • Loss of appetite or nausea and vomiting
  • Tight or sore muscles
  • Racing thoughts or anxiety


If you experience any of these symptoms, you should consult your doctor and get a proper diagnosis and treatment.


I hope you learned something new and useful from this blog post. Remember, your vagus nerve is a powerful connection between your brain and your body which can influence your health and well-being in many ways. By stimulating your vagus nerve, you can change your body chemistry and improve your mindset.

So, try some of the methods I’ve mentioned and see how they work for you. And don’t forget to share your feedback and questions in the comments section below. Thanks for reading and have a great day!

DISCLAIMER

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

© Catherine Bullard and Happy Holistic Health, 2024. 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.

Nature's Rhythms, Self Care

Stay Well Through Autumn With Natural Remedies

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As the gentle energy of Autumn settles around us, wrapping us in her hazy sunny days and crisp evenings it is time to prepare for the turning inward that naturally occurs as we approach winter.  Autumn is a time of benevolence, when the activity of summer has slowed, when pastimes become gentler and more leisurely, when we turn our attention within to our own thoughts and dreams.

As the energies of Autumn contract and gather inwards, they cause us to also slow down in readiness for the stillness of the coming winter. The contemplative nature of the season allows time for inner reflection and awareness, providing a space to find clarity before setting the plans and goals to initiate in the Spring.

In readiness for increased awareness and understanding, Autumn is a time to embrace peace and avoid engaging in personal dramas. This is the time to step back and distance yourself from conflict, judgement and other triggers in your life. It is the time to take a deep breath and count to ten before responding to potential slights or conflicts.

Autumn Health

April is a time of transition for our whole body. As the evening air takes on a bite after the gentle warmth of the afternoon sun our bodies become more susceptible to health problems. Illnesses that have gone underground over the summer will re-appear and new coughs, colds and other infections appear.

If you don’t use this time to build your health and charge up your immune system, you may find yourself more susceptible to winter illness and less capable of throwing off any illness you develop by June.

Change Your Habits

By adjusting your lifestyle to align with the seasonal energies you can strengthen your whole system.

There are a number of changes you can make which all contribute to building your health.

Most people naturally change their foods when the weather cools and Summer salads make way for heavier meat and root vegetable stews and soups. But also adapting your life practices including exercise, meditation and sleep offers huge support through the colder months.

Sleep, Sleep, Sleep

Sleep autumn pexels

One of the most important lifestyle changes to make for Autumn and Winter health is to recognise that your body needs much more sleep as it turns inward. Getting seven hours sleep every night is one of the best ways to protect yourself against winter illness.

Unfortunately, your body doesn’t recover from a work-induced sleep deprived week by simply sleeping in on the weekend. It’s important to develop routines that make sufficient sleep every night a regular part of your daily health practice.

If you can’t get to sleep or stay asleep, speak to your natural health practitioner now, before Winter, for advice and treatment to help you break this pattern.

Push yourself to rest whenever you need it and take it easy. Develop great bedtime routines to maintain wellness and keep ‘office illness’ away.

These Sure-fire Strategies For Better Sleep will get you started.

Self Care

As Autumn settles in it is time to treat yourself with compassion. Be conscious this is the season to be gentle, and wrap yourself with TLC. If you are someone who is constantly there for everyone else, now is the time to turn that caring inwards and say ‘no’ to others.

It is only by first caring for your own needs that you can adequately care for those around you.

self care sleep

Modify Exercise

Exercise is a great way to boost immune health.

It increases oxygen levels in the blood. A recent study has shown that there is no place on earth that does not have some level of air pollution.  In major cities there’s significantly less oxygen in the air. When you consider that most people also breathe poorly and that many chronic diseases including cancer are associated with low oxygen levels, the importance of boosting oxygen intake becomes obvious.

Exercise makes you feel more alert, boosts your levels of endorphins so you feel positive, as well as improving oxygen levels in every cell of your body. However, during Autumn it is vital to tone down your exercise program to prevent your energy becoming depleted, as that adversely affects your immune system.

Yoga, t’ai chi or Qi Gong are very balancing and present the perfect exercise option for autumn. Deep breathing exercises and yoga stretching both support your immune system as well as your respiratory organs through the Winter. Brisk walking and bike riding are other great ways to exercise in Autumn.

Avoid heavy aerobic exercise outdoors in the cooler autumn months, as it may reduce vital energy and weaken your system.

autumn-colors

Susceptible Organs During Autumn

The lung and the colon are both organs of elimination and relate to your ability to “let go” on all levels. According to the teachings of Traditional Chinese Medicine if your immunity is weak these organs will be affected during Autumn, with respiratory problems including coughs, breathing difficulties and sinus problems, or gut issues like constipation and/or diarrhoea.

These are the organs that are affected when you hold on to grief and sadness. If you are holding on to unresolved grief or sadness the health and function of your lungs or large intestine will eventually be affected. They are sending you the message that it is “time to let go”.

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 treatments suggested on this site.

© Catherine Bullard and Happy Holistic Health, 2023. 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.

Self Care

Why You Need To Go On Retreat

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The word ‘retreat’ has become the new event buzzword. It seems every second event is labelled ‘Retreat’ no matter what the focus and format. I’ve seen ‘retreats’ lasting from a single afternoon through to a couple of weeks. I’ve even seen online retreats! So you may be wondering exactly what makes a retreat different from other events. You may also be asking yourself “why would I want to go on retreat?”

Let me help…

 

go on a retreat

 

In common event-speak, retreats are now any event where you’re removed from of your day-to-day activity. Which basically could apply to pretty well every event!  The dictionary defines them as “an organised group withdrawal from regular activities, as for religious contemplation, the development of closer relationships, etc.”.  But neither really defines the nitty-gritty of a retreat.

 

Retreats generally have a theme. These vary from self-development, through skill development, creative refinement, business skills, religious practice, intuitive development, self-care pampering, finding your purpose, and many more. Many retreats also offer a deeper, non-religious spiritual experience to nourish your soul. You will always find a retreat with a theme that matches what you need in your life.

 

But here’s where things get confusing, as the format and structure of a retreat experience is not clear-cut.

 

 

What Makes An ‘Event’ A ‘Retreat’

 

Retreats generally have an element of coaching, as do many events. But events and retreats differ in that a retreat’s generally a journey of discovery – of yourself and others. Whether it’s about skill development, personal development or one of self-nurturing, retreats always take you to deeper levels of understanding and wisdom.

 

Retreats are usually live-in which disconnects you from the responsibilities of your daily life. This separation form the everyday world allows complete immersion in the retreat experience and journey. When you’re not being constantly pulled back into routine you receive new insights to make new conscious intentional choices with clarity.

 

And this is where the magic happens.  

 

By completely withdrawing from daily life and not returning home (or to an outside hotel) in the evening to cook dinner, do laundry or check social media, you’re able to completely immerse yourself in the retreat.

 

When you don’t downgrade your focus into mindless activity like social media or TV you stay completely connected to the energy of the closed group and the process.

 

When you don’t become distracted by the outside world, you can remain totally connected with the insights and challenges that arise as you journey through the workshops and experiences provided on the retreat. You can stay completely focused and allow the unfolding to occur fully in its natural progression and time.

 

If you shift outside the retreat, either physically or mentally by going online, you interrupt or shut down the process and halt the unfolding.

 

It is this complete immersion that defines an event as a retreat. It’s also what makes a retreat such a powerful tool for catalysing big shifts in perspectives, skills, knowledge and results.

 

 

4 Reasons To Go On Retreat

 

There are so many benefits that you’ll gain on a retreat. Here are four reasons why you should opt for a retreat over a regular vacation:

Continue reading…

 

 

Work With Me On Retreat…

 

Would you love to develop deep Self-Care practices to keep you grounded and energised, and your heart singing?

Join me on the Indochine Queen Women’s Retreat in Vietnam in March 2019.

Find all the details here

womens self care retreat

 

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.

Nature's Rhythms, Stress & Overwhelm

Top Tips For Spring Wellness

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Spring has blossomed in all her exuberance, bringing the reminder of youth, and the promise of new beginnings. Spring is the time of transformation and growth; the time to renew your energy and change your life. These top tips for Spring wellness will launch your momentum to rise to your fullest Summer potential.

As the days warm and lengthen in Spring you start to feel lighter, in body, emotions, mind and spirit.

These unexpected practices will help you feel your best and at the peak of Spring wellness.

  

 

Top Spring Wellness Tips…

 

To Awaken

 Get outside. Play, socialise and have fun, just as a child would.

The sun is up earlier and staying around later. Join him and get outside to watch the dawn. Even if you wake grumpy give yourself the opportunity to get out, feel the earth under your feet and soak in all the rebalancing benefits of grounding as you connect with the Earth.

 

Spring Movement

 Instead of letting restlessness irritate you in spring use it to kick-start your exercise program.

Spring is a great time to overhaul – or begin – your exercise routine. Walk, join a dance class, try yoga, qi gong or tai chi, even join a hiking group or cricket team.

Honour your body by not overdoing it, and remember to keep hydrated or you’ll become fatigued very quickly.

 

Spring Foods

As we move out of winter’s chill we need to change our diet. The heavy, salty foods of winter put a big strain on your liver, which is sensitive during spring. Your liver is the main detoxifier in your body so it needs some TLC during spring. Cut back on alcohol, fats, oil and particularly junk food.

Sour foods like vinegar, lemons, limes and grapefruit stimulate your liver. An excellent spring wellness practice is drinking lemon or lime water in the morning.

Bitter foods cleanse the liver and are essential to good health. Some bitter foods are dandelion greens, radicchio, rapini, endive, kale, rocket, rye, chamomile, unsweetened cocoa, daikon, and even nettles. A salad of mixed leaves can easily include many bitter herbs.

Replace heavy winter foods with light, quickly-cooked ingredients.

 

Friend’s Support

 With warmer weather and longer days, Spring is a great time to reconnect with your support network.

Having friends who have your back when the going gets rough, and who really listen to you, is essential for wellness. Having someone you really trust who will hold the space for you to download, discuss, or even rant if you need, helps you stay on top of stress and overwhelm as life gets busier.

 

Better Sleep

 Most people don’t get enough sleep. Many have passed the point where they can recognise that they need sleep.

You need between seven and eight hours sleep every night. Binge sleeping on the weekend doesn’t compensate for lost sleep during the week, or the other way around.

If worry is keeping you awake introduce some strategies to reduce the stress.

If your bedroom does not support good sleep use this guide to make changes

Most importantly, don’t sleep with your cell phone anywhere near you, and stop using it at least thirty minutes before bedtime.

 

Reduce Stress

Spring is the perfect time to set the resolve to manage your stress more effectively.

 As we move through Spring towards the end of the year life gets busier and busier. It’s easy to roll on juggling more and more balls until you succumb to overwhelm without ever realising it’s happening before you . Don’t end up burntout by year end.

While planning plays an important role de-stress techniques are just as important to get on top of your stress and stay there.

Spring Clean Your Mind

When you want to bring the new into your life you have to make space for it. Whether it’s a new Spring wardrobe, new habits or new thought patterns, for it to become a new habit you need to release everything that no longer serves you.

Spring offers a great opportunity to clear the mind and get rid of thoughts that undermine our self-esteem, or are toxic to relationships. Once you’ve cleared out toxic thought patterns you can start planting positivity seeds to create a life you love.

Challenge yourself. When old attitudes and thought patterns rise again, try seeing things from a different perspective.

Start by watching and noticing whenever you run those same old stories about yourself.

Notice whenever you criticise yourself, when you tell yourself you’re stupid, or ugly, or fat, or any other negative put-downs. Then call it out for what it is. Say to yourself “I see you. You’re not really the true me.” Remind yourself of your true value, that you’re smart, lovable, beautiful, or whatever applies.

Imaging the ‘negative voice’ in your head as an actual person or character. I used to think of it as a ‘Control Committee’. Then replace that negative character with a loving, supportive, friendly character or committee who always has your back. Whenever the first negative character spits out criticism say your lines to yourself first, and then turn to the second loving character for positive, encouraging reinforcement.

Once you call out the stories you’ll find they start to run less frequently and hold less potency to undermine you. Reclaim your power with awareness, simply by watching, witnessing and naming.

Uplift Your Spirit

While everyone needs some zone-out time, use the energy of Spring to change HOW you recharge.

Instead of crashing in front of reality TV, get smarter. Use the momentum of this time of new beginnings to read uplifting books, listen to music that benefits your soul, or take an aromatherapy bath. Zone-out for good health and Spring wellness.

With all the new you’re welcoming into your life be sure to maintain balance. Put a spring in your step, not a drive to the fast lane. Be mindful. Listen to your body. Open to new opportunities. Eat slowly. Live in awareness.

 

 

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 with your health care provider. Do not use this article to diagnose a health condition. Speak to your doctor if you think your condition may be serious or before discontinuing any prescribed medication. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

© Catherine Bullard and Happy Holistic Health, 2024. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content.

Holistic Health, Natural Remedies & Homeopathy, Nature's Rhythms

Natural Remedies For Winter Wellness

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When your mood matches the sky it’s tempting to dive under the doona and tune out from the world.  Winter is naturally a time to close down and go within, so we need to be mindful of honouring our needs during this time. 

Winter is a time when we need to sleep more, eat nourishing foods and tone down the active life we enjoyed over summer, for our inner health and wellness.  It’s also crucial to support our immune system because it can take a beating during the winter months.  So, it’s important to know how to keep your immune system strong and balanced if you want to avoid winter infections and stay healthy.  These natural remedies for winter health provide a simple foundation for wellness.

The chill of Winter brings with it a swag of seasonal diseases which range from chilblains and cold sores through many respiratory illnesses.  The common cold is the most prevalent contagious disease in Australia and the most common reason for people to stay home from work or school.  Coughs, colds and flu are a common part of most household’s winter experience.  Colds are very easily spread from person to person affecting over half of the population in winter

Natural Immune Support

Your immune system protects your body and is your greatest health asset.  But with greater demands and stress placed on it over winter it can suffer. In order to get through winter without any sickness it pays to build your immunity naturally.  Vitamin C, vitamin D, and zinc are three of the best nutrients for this. When you add probiotics you have a powerful combination.

Zinc and vitamin C are essential for the healthy function of white blood cells which fight infection.  Vitamin D contributes to a multitude of body functions including fighting infection.  Probiotics support the immune function of the gut.

Vitamin D

As we huddle indoors over Winter and spend less time in the sun, our vitamin D levels can easily fall below our needs. Vitamin D is essential for immune health. When these levels don’t meet the increased demands of our immune system we’re left open to coughs, colds and flu.

Low vitamin D can also lead to Seasonal Affective Disorder or ‘SAD’ which causes seasonal depression and low mood.

Vitamin D is difficult to source from food. While you’ll find some in sardines, salmon, mackerel, cod, and eggs most is produced by your body after exposure to sunlight.

Zinc

Is your diet lacking in zinc?  Zinc is essential for a number of life-sustaining functions, including strong immunity to help prevent coughs, colds and flu.  This important mineral triggers approximately 160 different reactions within the body including immunity.  Unfortunately, many Australians are deficient in zinc.

You need zinc every day in just the right amount.  Too much or too little causes problems.  But your body has no way to store zinc, so it depends on a daily supply through diet.  Although you only need small amounts to build a healthy immune system, almost every Aussie is deficient!

Some natural sources are oysters, crab and lobster; eggs; cashews, almonds; peas, chickpeas, pumpkin seeds; oats; spinach. But even if you eat lots of these foods you may still need to supplement. This is because Australian soils are low in many healthy minerals, including zinc. So food grown in this soil is also low in important nutrients.  Your natural health practitioner can quickly test your levels of zinc.

Vitamin C

Most people know of the value of vitamin C for winter illness. But many don’t get enough through their diet for real protection. Eating lots of fresh foods rich in vitamin C is a good start. Fruits and vegetables high in this valuable vitamin include:

  • red and green capsicum
  • broccoli, cauliflower, cabbage and Brussels sprouts
  • spinach and other leafy greens
  • potatoes – both white and sweet
  • kiwi fruit, black currants, orange, strawberries

While eating vitamin C rich foods supports your immune system generally, if you do feel a cold starting, you’ll also need a supplement to help fight it off effectively. Take as much vitamin C as you need to stay just below the point where it affects your bowels. For some people, such as smokers, this can be a lot.  Powdered vitamin C dissolved in juice or water soothes the inflamed mucous membranes of your throat as it passes over them.

Probiotics

About 80% of your immune system is located in your gut. Probiotics are the friendly bacteria that help build a strong healthy gut.  They help you digest the nutrients that support your immune system.  It makes no difference how healthy your diet is if you can’t absorb the nutrients properly.  Probiotics help you absorb them and reap the immune benefit they provide.

Probiotics are found in whole and fermented foods. Some are:

  • sauerkraut
  • kombucha
  • kimchi
  • kefir
  • miso
  • microalgae like spirulina
  • yoghurt

If you can’t meet your needs with these foods take a probiotic supplement.  Select supplements that contain a range of different bacteria. Many need to be refrigerated although some shelf-stable probiotics are now available. These are great if you’re traveling.

Seasonal Affected Disorder (SAD)

Depression is usually worse during the winter months. SAD is a form of depression that occurs in both the northern and southern hemispheres. However it’s more common in areas further away from the equator where there is less sun.  It’s extremely rare in those living within 30 degrees of the equator where daylight hours are long, constant and extremely bright.

It’s possible to be suffering from SAD without realising it.

Some people are strongly affected by long dark evenings and the relative lack of sunshine.  Symptoms can include lethargy, insomnia, overeating (especially carbohydrates and sweet foods) with consequent weight gain, anxiety and loss of libido. Others experience a drop in mood during the darker months of the year.

If you feel ‘blue’ over winter consult your natural health practitioner.  It’s difficult to see yourself objectively when you’re feeling low, so self-prescribing, even with natural remedies like homeopathy or herbs isn’t recommended.  SAD responds well to homoeopathic treatment.  Don’t be shy about seeking help for this common problem

Low vitamin D levels may contribute to the development of SAD, so if you suspect this problem have your vitamin D levels tested with a simple blood test.  While the best source of this essential nutrient is the UV rays of the sun it’s worth taking a supplement through winter and spring if your levels are low.

10 Top Tips for Winter Wellness

  • Onions, garlic and leeks all help eliminate mucus from the lungs
  • To boost immunity stop consuming refined sugar
  • Avoid mucus-forming dairy foods, heavy starches and saturated fats from animal meats to reduce congestion
  • Eat lots of fresh fruits and vegetables (especially yellow and orange ones). These contain lots of vitamin A to strengthen lung tissue
  • Vitamin C promotes healing and improves resistance to infections
  • Zinc raises your immunity. Most Australians are zinc deficient
  • Drink more water.  The moisture helps make mucous membranes more resistant to bacteria
  • Avoid sugar and extra alcohol because they lower immunity
  • Eat more garlic, especially if it’s raw, it’s natures antibiotic. Use organic if possible as it stresses your immune system less
  • Get plenty of sleep and don’t let yourself get run down. Sleep deprivation decreases immunity
  • Listen to your body. If you get early warning signs that you’re coming down with something begin your immune-boosting strategies straight away, including rest.

Natural Flu-Brew Relief

If you do succumb and are laid low in spite of your precautions, this Flu-Brew should help your immune system quickly recover and soothe those cold and flu symptoms.

To one cup of hot water add:
1 teaspoon manuka honey*
1 teaspoon fresh grated ginger
1/2 – 1 clove crushed garlic
pinch cayenne pepper
1 tablespoon fresh lemon juice
Allow it to steep for a few minutes.

* Whilst all honey has traditionally been used for healing purposes, Manuka honey also stimulates immune cells, according to 2007 research published in the Journal of Leukocyte Biology.  Manuka honey is usually graded with a Unique Manuka Factor (UMF) rating on the package which means it has been tested for antibacterial activity.  The higher the UMF the greater the antibacterial effects.

There are many wonderful homeopathic and herbal remedies to support your immune system and help prevent coughs, cold and flu and to weather Winter. Plus, many of these remedies reduce the symptoms of these common winter ailments.

When we’re gripped by mid-winter cold it can be difficult to remember that the days are getting a little longer each day and we are in fact, heading towards Spring.  If you care for yourself and support your immune system you should weather winter in good health.

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 with your health care provider. Do not use this article to diagnose a health condition. Speak to your doctor if you think your condition may be serious or before discontinuing any prescribed medication. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

© 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

Conscious Mindset, Stress & Overwhelm

Change Core Beliefs And Take Back Control

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You don’t need six ways to take back control, just one straightforward way!  The only thing we have any true control over in life is our inner world.  But when we are strong  in our authentic power we can intentionally direct our outer world, because our outer world mirrors our inner world.  Effectively we take back control of our life and how we interact with the world.

Everything we experience in the outer world is a reflection of what is happening on the inside.  If our life experience is chaos it reflects a chaotic state within.  If we notice exploitation all around, it is mirroring a sense of powerlessness within our self.

This is not about attracting things to us but rather, knowing that what we notice in our outer world reflects our inner experience.

In other words, we play an active role in how we experience our world, although we may not be doing it consciously.  However, we can change that and make that choice conscious, by becoming aware of how we respond to what happens around, and to us.

Notice What You Notice

Take a moment to observe where your thoughts are right now.  Don’t judge, don’t attach any emotions, simply observe with keen awareness.  Notice what your notice.

If your thoughts or emotions right now are focused on feeling hurt, or overwhelmed, or not good enough, or any other such feeling, step outside the emotion.  Put it to one side and simply witness it.

Observe and say to yourself  “Well that’s interesting.”  Ask yourself  “Why is it I feel like that?”  Look for what has brought on that feeling without getting pulled back into the emotion that surrounds it.

This is how you begin to break apart the powerful hold your personal story has over you.  It’s how you can shatter the emotional overwhelm it creates.

Ultimately you hold all the control, all the power, even if sometimes it doesn’t feel that way.  But too often we allow ourselves to be directed by the deep-seated beliefs and stories we inherited from others.  Rarely do those beliefs even reflect our own values!

YOU alone have the power to choose whether you get caught up in emotional drama, what you’ll focus on, what actions you’ll take and what thoughts you’ll energise, believe in and, ultimately, make real.

Break Apart the Cycle of Limitation

Deeply held beliefs lead to habits. The way we behave, our habits, then reinforce the belief, which reinforces the habit.  This cycle never ends until you consciously and systematically break it apart.

First, you must become aware of just what the beliefs are. Once you have identified them and explored them to gain greater clarity about them you can begin to question whether they hold truth. 

If you find feelings of fear begin to rise up, or if you find yourself doing distracting things in order to put off delving into the belief, examine what’s really going on.  Step back and observe the feeling.  Notice the trigger.  By simply shining the light of awareness onto it you’ll start to uncover the pattern, that is the habit, and then the underlying belief.

While you’re doing this process it’s necessary to separate yourself from the emotion or you will get dragged back into the stories you have created around the belief. Remain aware of the emotion and whenever you notice it creeping back in pause, regroup, and release it once more before continuing.  It’s really important to stay outside the emotion in order to be able to clearly see what’s really happening.

When you reclaim your authentic power you can create your life with intention.

If you find you’re beating yourself up or getting lost in a pattern of drama, stress or overwhelm, it’s time to make different choices in order to break apart the cycle.

It’s time to AWAKEN so you can step out of the cycle. Redirect your thoughts and attention in a way that serves you, and those around you.

Take back your power. Own your life.

YOU alone create your experience of the world around you.  This is a really BIG concept to get your head around and often difficult to truly take onboard and own.  It takes conscious commitment. You may have to revisit the belief over and over before you are able to shift it, or even to get to the core of it. But each time you do the process you chip a little more away.

When you reclaim your authentic power you can create your life with intention.

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 with your health care provider. Do not use this article to diagnose a health condition. Speak to your doctor if you think your condition may be serious or before discontinuing any prescribed medication. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

© Catherine Bullard and Happy Holistic Health, 2018. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

Holistic Health, Uncategorized

Create Your Wellness Blueprint For Great Health

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It’s often during their fifties or sixties that many first receive shocking news about their health. It may be they have pre-diabetes or high blood pressure. They may be diagnosed with thyroid disease, Diabetes or another autoimmune condition.  Menopause may be tiresome and seem endless. Or they may even have serious life-threatening disease like stroke, heart disease or cancer. This is the age when it’s crucial to take control and create your own Wellness Plan to keep you healthy in your fifties and beyond.

 

Your Wellness Plan

 

But creating a Wellness Plan that fits with YOUR life can be difficult. Where to begin?  What do you do when the advice on “Dr Google” seems to be contradictory? 

You can’t change everything at once so how do you know which changes are the most important?  And what about natural remedies?  There are sure to be some that will help your situation, but which?

And then there’s the issue of different advice coming from different people. What happens when your doctors and therapists are all focused on a different part of you so they all tell you to do something different?  For example, you may be told you need to walk every day for your health. But what if your arthritis or foot problems make this really difficult. What if you’re recommended a diet based on foods you know don’t sit well with you?

It can all just seem too much to navigate.

The situation can become confusing and may result in you making only minimal changes at best. For many it’s just too overwhelming and they give up before they even begin.

And of course there’s the whole challenge of how you begin when you need to make dramatic changes.  W hat is the very first step?

 

Information Overload 

 

I have seen this situation occur for many of my clients who are left confused, frustrated and scared.  They want to make changes to their lifestyle to become healthier and reduce the likelihood of further problems.

But too often they end up drowning in an overload of information. They lose sight of the big picture and sink below the details. They need the key to managing the situation. Only then they can go ahead and continue to enjoy their life.

That key is to create the Big Plan which I call the WELLNESS BLUEPRINT.

When dramatic change feels overwhelmingly huge breaking down the changes needed into small steps it can help to manage it. If you have been told to cut out coffee or alcohol for example, cutting back gradually can make it easier. It helps break the habit so you achieve your goal gradually over a few weeks or longer if needed.

Of course you often need to do much more than just give up coffee. And especially in the case of certain serious illnesses, you usually need to make the changes immediately.  But by making small changes across your whole life you begin the process. By addressing many different aspects of your lifestyle in small ways change happens in small increments in various ways at the same time. And each small change supports the others. Later changes are much easier to make because you’re already part of the way towards successfully achieving them.

There’s no doubt that in order to stay healthy, feel young and continue to enjoy life we must change our lifestyle behaviours and ditch bad habits. But the way you go about it will dictate whether it is easy or difficult. More importantly, it also impacts how successful you are at making long-term sustainable change.

After all, if you just slip back into your old habits nothing is gained. Whether it happens immediately or not for a year or so, you’ll again find yourself back in a health crisis.

The message in a health wake-up call is to make changes that are sustainable.

 

 

 

 

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 with your health care provider. Do not use this article to diagnose a health condition. Speak to your doctor if you think your condition may be serious or before discontinuing any prescribed medication. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

 © Catherine Bullard and Happy Holistic Health, 2017. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

Holistic Health, Stress & Overwhelm

Coffee: Good or Bad for You?

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For most people the question of whether coffee is good or bad for you is entirely irrelevant. Whatever the answer, it makes no difference to their coffee habit.

Lots of us rely on our morning java to get us going and for some that first cup is followed by refills through the day. But caffeine is highly addictive and can lead to adrenal fatigue.  

So, in the balance, is coffee good or bad for you?

Coffee is often touted as having health benefits, but the simple truth is that coffee is not a health food. Like other drugs there are side effects to any benefit that it offers. There are better, less risky ways to achieve any of the professed benefits of coffee consumption.

Coffee serves different purposes for each individual. From simply being a taste indulgence to a pick-me-up, it can wake you up or get you through depression or anxiety.

But the caffeine that provides the adrenaline rush, the temporary jolt, also has a dark side. It puts stress on your adrenal glands, increases your stress hormones and leads to a vicious cycle of stress and anxiety. When you drink lots of coffee the adrenaline rush initially makes you alert. But as it wears off cortisol builds up. When this cycle is repeated frequently it has the same effect on your body as chronic stress.

It’s interesting that the heaviest coffee consumption occurs in regions that are overcast, drizzly or lack sunshine for long periods and are generally dreary. Caffeine seems to help with depression initially by contributing to dopamine production, which in turn helps lift our mood. But increased coffee consumption can then create the vicious circle that actually leads to depression.

While caffeine is also present in some other foods like chocolate, cola and tea, most caffeine in our diet comes from coffee. However, caffeine only makes up 1 – 2% of the coffee bean and it is the other constituents of the bean that are now being researched for their positive effect on our health.

Benefits Of Coffee

For some years coffee has been recognised as having benefits for you. As a result, the belief that you need to avoid coffee in order to be healthy has eased.

Caffeine can certainly benefit those suffering from Alzheimer’s or Parkinsons disease. Research from twenty to thirty years ago found there was a likely relationship between coffee and diabetes. Drinking more coffee lowered the risk of developing Type 2 Diabetes.

However, more recently it’s been found that the caffeine in coffee could be causing insulin spikes and contributing to hypoglycemia. Considering insulin imbalance plays a big role in the rapidly growing problem of ‘diabesity’ the alarm bells are now ringing.

Coffee Is Acidic

Coffee is a very acidifying food. Foods that cause an acidic reaction in the body contribute to a wide range of health problems, quite apart from digestive upsets. These include arthritis and gout.

Some symptoms of acidification in your body are:

  • General: Constant fatigue and low energy; heaviness in the limbs; feeling cold, low body temperature
  • Mind: Depression; nervousness; easy agitation; easily stressed
  • Headaches
  • Eyes: Easily tear, conjunctivitis, inflamed eyelids and corneas
  • Mouth: inflamed gums, ulcers, loose teeth, cracks in the mouth corners, frequent throat infections, teeth chip easily, teeth are sensitive to heat and cold, nerve pain in the teeth
  • Gut: Excess stomach acid; acid reflux; gastritis; ulcers
  • Hair and Skin: Nails split easily; dry skin; hives; hair is dull, split ends and falls out
  • Legs: Cramps

Health Problems from Coffee

Caffeine is a diuretic, causing the body to release more fluid. When you excrete more fluid than normal you also excrete higher levels of minerals, including calcium, magnesium and potassium. This becomes particularly significant in Australia where the soil is already very mineral deficient. Foods grown in this type of soil is also low in minerals. Therefore, your levels of these vital minerals are likely to be low to begin with, even before drinking coffee. High coffee consumption causes them to slump even lower.

So many people are now stressed, depressed, overworked, sick, nutritionally deficient, hormonally imbalanced and generally living with inflamed or toxic bodies. With chronic illness also constantly increasing it seems that the time has arrived for many to kick their coffee habit.

Health effects of caffeine on the body include:
  • Contributes to fertility problems including increased miscarriage and infertility
  • Triggers the secretion of stomach acids and causes heartburn
  • Contributes to hypoglycemia, an imbalance of blood sugars
  • Increases weight gain over the long term linked to the production of stress hormones
  • Hastens osteoporosis because it interferes with mineral absorption in the bones
  • Affects the normal detoxifying process in the liver
  • Causes dehydration which then can lead to many other problems including wrinkles and stretch marks.
  • It can even contribute to gluten intolerance or Coeliac disease.

How to Quit Coffee

Caffeine is very addictive and when it’s combined with stress the coffee habit can get out of control. But some people don’t actually want to consider that they may have an addiction, let alone want to kick it.

Quitting coffee can be very difficult. Apart from leaving you feeling weak and tired it can cause all sorts of side effects. Headache, fatigue, depression and difficulty concentrating are a few, as anyone who’s had to forgo their normal fix knows very well.

The answer is not to turn to de-caf coffee but to turn to healthier alternatives. Decaf coffee is often subjected to nasty toxins in the decaffeinating process such as solvents. It also still contains trace amounts of caffeine. Choose NO-CAF over DE-CAF.

Caffeine withdrawal doesn’t have to be overwhelming and there are natural remedies that can ease it. Homeopathic remedies can be extremely helpful to stop cravings for all manner of substances, including coffee. Hypnotherapy and EFT are other strategies that can successfully break addictive habits. Supplementing with the amino acids L-Tyrosine or Phenylalanine can also help. Some people do better on one and some on the other.

Healthy Alternatives to Coffee

When my clients need to cut back on their coffee, I encourage them to do it in small manageable steps. They start by drinking just one cup less each day. Gradually over time, they work down to one ‘high quality’ coffee treat on the weekend, or even better, no coffee. The easiest way to do this is to replace some of the coffees with healthier alternatives.

Begin to wean yourself off coffee by replacing one or some of your daily coffees with any drinks from this list. Then gradually decrease the coffees and increase the alternatives.

1. Dandelion Coffee

Dandelion coffee has a strong, slightly bitter flavour, very similar to coffee but it contains no caffeine. It has an astonishing range of health benefits. It is nutrient rich, supports the liver and kidneys to remove impurities, aids digestion and decreases inflammation, plus much more. The root is roasted and sometimes mixed with chicory root. You can drink it black, with milk, as a latte or take it any other way you prefer your coffee. It is frequently used to make a chai.

Chicory has many health benefits but is known for it’s ability to reduce the effects of stress and for liver support.  Try the pure dandelion root and the chicory/dandelion mix to discover which you prefer. You could also have an occasional dandelion / coffee mix.

Dandelion coffee is simple to make, and you’ll find instructions online. If harvesting your own plants, make certain you’re using true dandelion and not the very similar Catsear.

2. Teechino

Teechino gives the energy feel of caffeine without the crash. It tastes like coffee but is made of carob, barley, chicory, dates, figs and almonds. However, this drink contains gluten so don’t use Teechino if you avoid eating gluten.

3. Yerba Mate

Yerba mate (pronounced yerba martay) is a herbal tea from South America. It doesn’t taste exactly like coffee but has a pleasant flavour of its own. It is rich in antioxidants and minerals. Like coffee it boosts energy and fights fatigue. It does contain caffeine, but the levels are lower than in coffee. You can also find Yerba Mate in some herbal tea blends.

4. Green Tea

Green tea has small amounts of caffeine, about 20 grams a serve, but these are substantially less than in coffee. It has high levels of antioxidants that fight free radical damage, improve cardiovascular health, reduce the risk of cancer and help with weight loss. By the way, your green tea needs to be green, if it is brown it has been oxidised.

5. White Tea

Even better than green tea is white tea which is less processed and retains a higher number of antioxidants than green. It also has less caffeine than green with only 15 grams a serve and is light and delicious.

6. Rooibos Tea

Rooibos is a pleasant full flavoured, slightly sweet and nutty tea from South Africa. Like coffee it can be mixed with milk. It contains no caffeine and very little tannin. It’s also rich in antioxidants and minerals. It reduces stress, irritability and headaches, the opposite of coffee. Plus, rooibos has many other health benefits as well as relieving many illnesses.

7. Reishi Mushroom Tea

Reishi Mushroom tea is the one to take when you’re determined to wipe the slate clean, although it is certainly an acquired taste. This tea has many qualities to recommend it. It’s loaded with antioxidants, a wonderful immune stimulant, lowers blood pressure and is purported to have cancer fighting qualities. It requires long brewing, and you may need to add ginger for flavour, or to sweeten it.

8. Turmeric Latte

Turmeric latte is also known as Golden Milk and brings all the wonderful health benefits of turmeric without any caffeine. It combine turmeric with other spices such as black pepper, ginger, cardamom and cinnamon and milk. It’s rich in antioxidants and anti-inflammatory and offers many health benefits.

Healthier Coffee

If in spite of everything, you wish to continue drinking coffee then consider the coffee you drink and choose the best options around.

  • Firstly, opt for Organic fair-Trade varieties. Coffee is notorious for its dangerous growing practices.
  • If your coffee is milky you might want to think again. Lattes offered by Starbucks for example are high in kilojoules, sometimes as high as fattening desserts like ice-cream or chocolate cake. What’s more, those joules are all in the form of unhealthy fats.
  • The way coffee is prepared affects the caffeine levels. Espresso coffee contains less caffeine than drip coffee and also has the most antioxidants. But it is also the one linked to higher levels of Triglycerides and LDLs.
  • The amount of caffeine in light and dark roasts varies only slightly so choose whichever you like best as it makes little difference.

After all this bad news are you still reading?

If you’re still with me let me know in the comments below what your favourite coffee alternative is.

  

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 your health care provider before trying any of the treatment suggested on this site. 

© Catherine Bullard and Happy Holistic Health, 2017. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content.

Holistic Health, Natural Remedies & Homeopathy

Natural Remedies For Hay Fever Relief

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As winter loses its grip and we have the occasional sunny day some unfortunate people already face the dreaded prospect of seasonal allergies. That’s right, we’re at the onset of hay fever season and that’s enough to ruin anyone’s day. 

Seasonal allergy sufferers have a choice between using conventional treatment or being housebound. Either way they lose. They’re either unable to get out and enjoy the beautiful Spring sun or they can take medications with side effects that really knock them about.

But there are many effective natural remedies for hay fever relief.

 Hay fever occurs when pollen released from grasses and other plants is carried through the air on spring winds. These pollens affect the immune system and cause inflammatory reactions on the mucous membranes. 

Sneezing, itching, runny nose, coughing and congestion, hay fever (or seasonal allergic rhinitis) is enough to ruin anyone’s day. It can affect any of the mucous membranes of the eyes, nose, sinuses, throat and palate, or all of them at once.

But it doesn’t need to be like this!

 

 

Natural Remedies For Hay Fever

 

There are many natural alternatives that can effectively knock hay fever symptoms on the head by providing natural antihistamines. These include herbs, vitamins, kitchen cures and my favourite, homeopathy,

In addition to actual remedies to relieve the symptoms some precautionary practices can help minimise the effect of the allergen on your system. Gifting your liver a Spring clean can reduce the allergic effect. These tips will help you gently detox your liver without doing a ‘full detox’.

  • Vitamin C and the bioflavonoid quercetin have an antihistamine effect to reduce the release of histamine.
  • Vitamin A helps maintain healthy mucous membranes which can improve your response to allergens.
  • Studies have shown a link between low zinc intake and higher allergy risk. Therefore a zinc supplement may help anyone who falls into this category.
  • With any aggravation of the mucous membranes it’s essential to reduce the amount of dairy food you eat. Dairy foods increase the production of mucous on these surfaces and exacerbate congestion. So eat less milk, cheese, ice-cream, cream, yoghurt and butter during hay fever season. And watch for “milk solids” often added to processed foods.
  • Refined starches can also stimulate mucous production. Limit bread and other baked goods to reduce the severity of your symptoms.
  • Increase your intake of omega 3 fatty acids over the season. These can help decrease your hay fever because they help lower the amount of inflammatory chemicals produced when you’re exposed to an allergen.
  • Many herbs including chamomile, stinging nettle, ginger, and butterbur have great use blocking histamine and relieving symptoms. But their effect is often limited to just some of your symptoms, not all. Plus they can take time to have an effect so its better to start taking then before allergy season.

 

Reduce Hay Fever

 

Many alternative treatments, including nutrition and supplements, can alleviate hay fever by strengthening the immune system. However they don’t always give immediate relief in the moment when symptoms strike. Some can reduce symptoms when taken in mega dosage but they often need to be taken in combination with others.

Air filters can make a real difference in keeping the air inside your home allergen free. They help keep irritating pollens out of your home especially when placed over windows and doors.

Steaming is an age old practice for breaking up congestion. Add a few drops of eucalyptus essential oil to a bowl of steaming water. Place a towel over your head and breathe in the enclosed eucalyptus-rich vapour to loosen mucous and clear air passages. Tea tree is another suitable essential oil.

And make certain to maintain your water intake to keep your system flushed.

Herbs can provide welcome relief to hay fever sufferers. Butterburr, gingko biloba and garlic all act as antihistamines. However, to be effective they need to be taken for a few months before the symptoms begin to all ow your body to build up a defence.

However, herbs can be a poor choice for someone who is already highly oversensitive to plant material. They may even exacerbate the symptoms. Sometimes a herb commonly used for its antihistamine and anti-inflammatory properties may have the opposite effect. It may even cause the very symptom it’s supposed to cure. The crude nature of herbs may actually be too harsh for some of these highly sensitive individuals. A viable and often effective alternative is Homeopathy.

Homeopathy for Hay Fever

Homeopathy has a great track record for treating hay fever. Symptoms are often switched off almost immediately when the correctly matched remedy is used. I can personally vouch for this. 

In France the most commonly prescribed treatment for hay fever by medical doctors is a homeopathic remedy, simply because it can be so effective and fast-acting.

I’d like to introduce you to some of the more commonly used homeopathic remedies. Homeopathic preparations are excellent to quickly relieve symptoms of acute bouts of hay fever. But there is not a ‘generic homeopathic hay-fever remedy’.

Each person with allergies experiences them slightly differently, with an individual response to the trigger. Homeopathic remedies must be selected to closely match the individual symptom picture experienced by each person. The remedy picture must match your symptoms for it to work.

Combination Remedies

‘Combination Homeopathic Remedies’ are available over the counter (OTC) or online. These remedies include a selection of the more commonly used remedies and so can be used by those with different symptoms. They are useful if you do not know which remedy matches your symptoms.

It is always best to get the advice of a professional homeopath for the best remedy match, but you can also treat yourself with OTC remedies. If the remedy does not provide relief, consult a professional.

When treating yourself select remedies in 6x or 30c potencies, taking one dose four hourly for up to 3 doses. When the right remedy is selected symptoms should improve after the first or second dose. If symptoms don’t improve after the third dose you probably have the wrong remedy. Go back and again compare and match the remedy picture to your symptoms for a closer match. If symptoms reappear later take one more dose. Pay particular attention to what makes your hay fever symptoms better or worse. These are important pointers to the correct remedy.

These are a few commonly used remedies for symptomatic relief of hay fever. However, if none of these remedies match your symptom picture visit a homeopath who can select the right remedy for you from the hundreds of possibilities.

1. Allium cepa

 Allium-cepa (red onion) is perhaps the most commonly used remedy for hay fever. Use this when sneezing is prominent along with watery eyes that burn and smart. The tears here are non-irritating and don’t affect the skin around your eyes. Instead the copious watery discharge from the nose is acrid and irritates the skin between the nose and upper lip which becomes red and sore. The nose feels blocked and the sense of smell is gone. The voice may become hoarse. When Allium cepa is called for, the symptoms improve outside in the fresh air or in cool air.

2. Arsenicum album

This remedy is very commonly used for hay fever when there’s burning and itching in the throat, nose or eyes. The discharges burn and redden the skin. This person feels quite cold and although they want to be rugged up, their head clears in cool fresh air. They are sensitive to light.

3. Euphrasia

Eyes that feel swollen and gritty call for the remedy Euphhrasia. The copious watery tears are acrid, unlike Allium cepa, and they irritate and burn the skin around the eyes and even the cheeks. There is a watery discharge from the nose which is bland and non-irritating. There may be much sneezing. Symptoms are worse outside in the open air, and also worse from heat or wind. (Notice how the symptoms of Allium cepa and Euphrasia are opposite to help you distinguish which is a closer match)

4. Natrum muriaticum

Violent sneezing is a symptom that may call for Nat mur, particularly when it is accompanied by itching and tingling inside the nose. There may be a watery or egg white like nasal discharge, although not usually at the onset of hay fever. These symptoms get worse after being out in the sun. Taste and smell are lost. Cold sores may occur at the same time. The person needing Nat mur may feel sad or sorry for themselves and want to be alone, and they feel better outside.

5. Nux vomica

Sore, smarting eyes that are light sensitive call for Nux vomica. The nose feels stuffed up making breathing difficult. There may be a streaming discharge through the day even though the nose feels stuffy. At night the nose dries up. This person feels irritable, even nasty, and chilly. Other people can really annoy them. They may have a headache with the stuffy nose which is made worse from stooping. Their symptoms are worse in dry air and better when the air is damp. These people have a tendency to over work, and may crave coffee to keep them going

6. Sabadilla

Eyes that water with red burning margins of the eyelids, and lots of watery nasal discharge indicate the need for Sabadilla. There is much sneezing which occurs in spasms, one sneeze after another, caused by a tickle in the nose. The sneezing causes the eyes to water. This person is very sensitive to the smell of flowers which may exacerbate the sneezing. Warm drinks may relieve the tickle in the throat. This person feels very chilly, and the symptoms are worse in the open air and better in a warm room.

These are just a few of the hundreds of homeopathic remedies used for treating hayfever. If you cannot match one to your symptoms consult a professional for a closely matched remedy.

Hay Fever Prevention

Homeopathic treatment can be excellent for preventing, as well as treating, hay fever attacks. But for prevention it must begin well before the hay fever season. While you can use homeopathic remedies during an acute attack to quickly relieve symptoms, improving your ability to withstand the impact of pollen needs forward planning. Visit a professional homeopath about six months before hay fever season. They will treat you to improve your resistance to allergens in order to prevent, or reduce, further attacks in the future.

I experienced terrible hay fever when I was younger. But I haven’t had any for years and years after taking preventative homeopathy over one winter years ago.

How do you deal with your hay fever?

Please share you favourite natural cure with us in the comments below.

Disclaimer

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

 © Catherine Bullard and Happy Holistic Health, 2017. 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

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