Journal
When sleep became ‘cool’
Who knew it, a fundamental necessity for good health becomes cool. Sleep is being touted as ‘the new sweat’ and while it comes easy to some, for many it can be hard to attain. Are you struggling to lose weight, have inflammation, depression, want to reduce the risk of dementia, diabetes and heart disease? Ensure you have restful sleep. During the hours of sleep the body detoxifies and repairs, resets and heals. “Most people are aware of the importance of sleep, but as a society we don’t do what is good for us in this area. We are chronically sleep deprived and even proud of the fact since it indicates a life on the go and total dedication to our work. But the mind platter indicates that true dedication would consist of balancing the brain for optimal performance, which means taking seriously time in, down time, and sleep time.” Deepak Chopra The essential conditions for sleep Keep blood sugar stable throughout the day. Don’t skip meals and ensure adequate protein, carbohydrate and fat with meals. Hunger will prevent sleep. Have a sweet drink before bed. Ideally a strong chamomile with 2 teaspoons of honey or the tradional milk and honey. Dissolve hydrolysed collagen into your beverage as gelatin (collagen) contains glycine which promotes calmness and restorative sleep.. Don’t do vigorous exercise in the evening, you don’t want high cortisol before bed! Avoid ‘blue’ light and screen time before bed. If you must be on a screen download f.lux to ‘warm’ up your computer screen at night time. Take magnesium! A morning and evening dose will help anxiety and reduce stress hormones and generally induce a feeling of calm. The addition of our ashwagandha with valerian sleep supplement can often be a perfect combination to magnesium. Practice a breathing meditation before bed. Inhale for 4, hold for 7, exhale for 8. This creates a relaxed state, calming the limbic system to prepare for sleep. Relax about not sleeping. Fighting against not sleeping will cause a state of agitation, embrace a laissez-faire attitude to life.
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Elderflower Cordial
I never saw a discontented tree. They grip the ground as though they liked it, and though fast rooted they travel about as far as we do.John Muir The magnificent Elder is a sight to behold, in early summer with its masses of creamy white fragrant blossoms, followed by the heavy dark drooping purple juicy berries at the end of the season. The Elderflower (Sambucus nigra) takes me back many years ago when as children we would fill bin bags with the fragrant flowers in a nearby wasteland, enjoying the beautiful summery fragrance. Returning home the flowers would be laid out on a specially made tray with a thin nylon mesh base. This would be set over the AGA where the warmth from below would dry out the herbs producing a sweet, gentle aroma that would fill the house. The dried herbs would then be made into a tincture for medicinal uses. I remember being given a soothing warm drink of Elderflower, honey and other herbs if I had a virus or respiratory illness. It would help to produce a sweat, allowing the body to heal. Elderflower is used for: Sinusitis Influenza Bronchitis Inducing sweating as a diaphoretic Rheumatism Constipation Elderflower Cordial Ingredients About 20 Elderflower heads 4 unwaxed lemons (grated zest and juice of) 1.5 litres of water 1 kilo sugar 1 heaped tsp of citric acid (optional) Method Place the cleaned Elderflower heads in a bowl with the grated lemon zest and pour over 1.5 litres of boiled water. Stir, cover and leave for about 24 hours. Strain the liquid through a piece of muslin into a saucepan, and add the sugar, lemon juice and citric acid if using. Heat gently to dissolve the sugar, bring to a simmer, turn off the heat and pour into sterilised bottles.
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Don’t let these steal your peace
“Rest and be thankful.” ―William Wordsworth Does peace seem impossible to attain? Are these thieves stealing yours? Busyness Life can seem so full there is not time to rest and reflect. The calender is full of appointments, meetings, things to do and people to see. It’s OKAY to not be busy. Don’t wear being busy like a badge of honour. Life should not feel like a bubbling crock pot, ready to spill over. Society can at times make you feel like you are missing out if you don’t have a full diary. Don’t buy into this falsehood. Don’t let being busy become your default. Find freedom in doing less. “Those who are wise won’t be busy, and those who are too busy can’t be wise.” – Lin Yutang Worry “Worry does not empty tomorrow of its sorrow, it empties today of its strength.” – Corrie ten Boom, Clippings From My Notebook. Being a worrier steals your joy and leaves you high and dry. Most things you worry about come to nothing and the thing you worried about last week is often a distant memory. Mark Twain said “worrying is like paying a debt you don’t owe”. Worrying can become habitual, almost superstitious with the notion of ‘something is bound to go wrong’. With worry often comes catastrophising, black and white worst case scenario imagery. It rarely comes to fruition. Life is precious and at times fragile, but don’t waste valuable time worrying about everything. Ask yourself, is this worry true, how likely is it to happen and how bad is it really? How to stop worrying, and start living – Dale Carnegie Regret “The feelings that hurt most, the emotions that sting most, are those that are absurd – The longing for impossible things, precisely because they are impossible; nostalgia for what never was; the desire for what could have been; regret over not being someone else; dissatisfaction with the world’s existence. All these half-tones of the soul’s consciousness create in us a painful landscape, an eternal sunset of what we are.” – Fernando Pessoa Why didn’t I do it. Why did I do it. I should have known better. I wish I had another chance. I should have been a better wife, daughter friend, husband, sister, brother. Let go. Regret is an emotion that comes about after reflection and hindsight is a great thing but none of us can go back. It might be time to put a full stop, say sorry if need be, forgive someone, forgive yourself and move on. Leisure What is this life if, full of care,We have no time to stand and stare.No time to stand beneath the boughsAnd stare as long as sheep or cows.No time to see, when woods we pass,Where squirrels hide their nuts in grass.No time to see, in broad daylight,Streams full of stars, like skies at night.No time to turn at Beauty’s glance,And watch her feet, how they can dance.No time to wait till her mouth canEnrich that smile her eyes began.A poor life this if, full of care,We have no time to stand and stare.
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Fennel eye wash for irritated eyes
Fennel has always been used traditionally for irritated, itchy eyes and even for conjunctivitis. A fennel eye wash is ideal when suffering with hay fever. 17th century herbalist Nicholas Culpepper wrote, ‘Fennel increases milk, cleanses the eyes from mists that hinder sight and take away the loathings which oftentimes happens to the stomachs of sick persons’. Fennel is often used as a calmative for an upset tummy, for colicky babies, to encourage milk flow in breastfeeding women and for menstrual pain. My favourite fennel salad 1 bag rocket, half a fennel bulb sliced, a small handful of fennel fronds, half a red onion sliced, 1 sliced avocado, 1 quarter of a cucumber sliced, then rounds halved. Add to a bowl. Mix the following for a salad dressing – 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 tablespoon of lemon juice, 1 tsp of runny honey, 1 tsp of fennel seeds, good pinch of salt. Whisk up. Pour over salad and toss through. Fennel eye soother Place one tsp of fennel seeds or 2 fennel teabags in to a teacup. Pour over boiling water filling the cup half way so not to make the fennel too dilute. Leave until cool then strain. Generously soak cotton wool pads with the fennel solution and apply to the eyes. Be careful to use a separate cotton pad for each eye if an infection is present. Use several times a day to soothe the eyes.
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Lessons from centenarians
Living to 100 may seem impossible. It is certainly unusual and those who do you always want to know their secret, which is often unexpected, simple and unscientific. Reading The Blue Zones, 9 lessons for living longer revealed that attitude, faith, purpose and good relationships to be the golden thread through the lives of these precious souls living to the grand old age of 100 and beyond. Though their diets were revealing, they were diverse, dwelling in lands stretching from the Japanese island of Okinawa to Costa Rica. So it’s not just about food. Though nutrition is important and it is negligent to not eat mindfully with the mindset that food is truly medicine, optimal health goes way beyond that and I may even stick my neck out to say that you might get away with a diet that falls short IF you have joy in your life, a sense of purpose, mutually happy relationships, contentment and gratitude. There are some pictures of these wise people in the book, one of Seiryu Toguchi from Okinawa and at 105 he sits in his chair soaking up the rays of the sun on his face. There is a serenity that smooths his face. The Okinawans spend time gardening, walking, they leave life’s difficulties in the past, they eat till they are 80% full and consume medicinal plants, especially mugwort, ginger and turmeric, from their gardens daily. They have known famine, war and hardships, misery and the loss of loved ones and yet their attitude is one that the hardships served them well, allowing them to enjoy the present. Okinawan women are still among the longest lived people on earth. These centenarians walk for exercise, and as they walk they take in their surroundings, activating all their senses and in this is mindfulness and meditation. Those who plug their ears and pump up the volume while out walking are missing such a vital part of healing; being at one with nature, grounded, hearing, seeing, taking in the scents and feeling the air on their bare skin. It’s hard to do when you are literally stuck in your head. You don’t have to sit crossed leg in silence to reap the benefits of mindfulness. It is there for the taking if you just tune out and tune in. John Muir the great explorer and lover of nature said “Climb the mountains and get their good tidings. Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves.” He knew that appreciation of what nature offers is food for the soul. In Ikaria the longest lived are the poorest, living in the islands highlands. They potter in their gardens, walk to their neighbour’s house, take an afternoon nap and fast occasionally. These people seem to know what is good for them and do it, and I can’t imagine they go against the wisdom of the body and act in a manner that might bring about discord. They enjoy the company of others, spend time in uplifting conversation and in Sardinia the old men gather in the street laughing with and at each other! They also drink red wine every day made from their own grapes. They put their family first and care for and support one and other. Lessons can really be learned from this most uplifting book and I smiled my way through it. These are not difficult ways of living to adopt. Perhaps just a new way of thinking and being can make all the difference. So, live well, love your fellow human beings, laugh, don’t take life too seriously, let things go, eat mindfully, walk in the fresh air, enjoy the sun and perhaps good health is much easier to attain than we realise.
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Sweet Solitude
The Call Of Solitude – alone but not lonely Solitude is a state of being alone, but not lonely and can lead to greater self-awareness After a recent few days away I have become more aware of the significance of experiencing quietness and peace, some time apart from the treadmill that can often become part of our every day lives. Though we accept and know that for the majority of us this is how life just is, often busy and full, and it can be fulfilling and enjoyable, when you step off, just for a while, a sense of truly being reveals itself. It’s so easy and somehow addictive to keep going, always working, never stopping, perhaps afraid to stop. Wandering through nature and embracing all that it has to offer is indeed a healing time and I became conscious that this is the true meaning of being alive; really noticing the sky and cloud formations, the infinite abundance of flowers and plants, the rough ground beneath my feet, the croak of a frog, the heady scent of orange blossom, sometimes intermingled with the not so quite appealing scent of the wild goats, brings connectiveness and a feeling of being at one with the earth once again. I read recently of a lady who spent some time on one of the remote Orkney islands to write about overcoming alcoholism and what struck a chord with me was how she explained that at first she would venture out on these long purposeful walks but as she settled in to solitary island life these walks became immersive. Small details, previously gone unnoticed would emerge and she would take time over a small area of ground, becoming conscious and aware of ‘unseen’ treasures. It is during these times spent alone and in thought that we can truly begin to reconnect with ourselves and in fact others. How can we genuinely have time to connect with our hearts and so make thoughtful decisions if we are constantly bombarded by phones and TV and even people. We live in an era where alienation is feared, yet independence is worshipped and now more than ever we need solitude. We are overconnected in a fast pace society that leaves little room for contemplation. We are constantly ‘in touch’, and yet in some ways we are more out of touch than ever. The need for genuine solitude is a much needed tonic and reviver of the spirits. How special are those moments of rising early, experiencing the morning dew, bird song and the scent of earth in the air. Quiet and healing times to energise and restore, to notice life in minute detail, to experience appreciation and reconnect with the real meaning of what it means to be alive. It is during these times in quiet solitude we can contemplate without bombardment from external influences. We can be wholly in the moment allowing us to sensitively experience our thoughts and feelings. Time alone allows for profound self-awareness to emerge and for the human spirit to flourish. It is a time for reflection, inner searching and growth. “I live in that solitude which is painful in youth, but delicious in the years of maturity.” – Albert Einstein
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Running, bus conductors and the heart
Research has shown that music conductor’s have some of the healthiest hearts. Is it due to the arm waving around the heart, strengthening the heart muscle? Or perhaps, as I am more likely to believe due to the music, reducing inflammation, producing a calming, healing effect on the body. Jeremy N. Morris, a British epidemiologist whose comparison of heart-attack rates among double-decker bus drivers and conductors in London in the late 1940s and early ’50s laid the scientific groundwork for the modern aerobics movement, died Oct. 28 in Hampstead, London. He was 99 ½. His research showed how beneficial walking is, and those working in the postal service delivering the mail on foot or by bike, had a much lower incidence of heart attacks than than the clerks behind the desk. Moderation is key – “For now, on the basis of animal and human data, CV benefits of vigorous aerobic ET appear to accrue in a dose-dependent fashion up to about 1 hour daily, beyond which further exertion produces diminishing returns and may even cause adverse CV effects in some individuals.” Potential Adverse Cardiovascular Effects From Excessive Endurance Exercise In one study, British researchers examined 12 runners and rowers with an average age of 57, who each had completed a total of 43 years of consistent training and 178 marathons, 65 ultramarathons, and 4 Ironman triathlons. Half of the athletes showed signs of fibrosis, or scarring of heart tissue, compared to none of age-matched “non-exercising” controls. If exercise has become addictive or unhealthy read Ben Greenfield’s article below. Top 10 reasons exercise is bad for you So many people partake in strenuous exercise without the adequate support and nutrition to protect them through times where the body is undergoing physical stress. We know that long term endurance exercise causes heart scarring with at least 5 studies confirming that 50% of those finishing the marathon are shown to have elevated levels of cardiac enzymes, the same chemicals released during a heart attack. If you do partake in marathons, Ironman contests, triathlons and the like, take care of your heart. Always ensure good stores of magnesium, absolutely essential for proper functioning of the heart and to help reduce inflammation.
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It’s not the load that breaks you down, but the way you carry it.
………. and what you need to know about stress. Doesn’t this beautiful picture evoke a sense of calm. The world seems to really crave peace and tranquility but it sometimes appears to be like a pot of gold at the end of the rainbow. In sight, but practically unobtainable. A sense of stillness within allows the body in it’s infinite wisdom to be healthy, adaptable and resilient. I meet and receive many emails from people suffering from chronic stress but stress can sometimes creep in the back door and not seem like stress as we know it. We think of broken relationships, illness in a family, moving house, job worries, which of course can be extremely stressful, but often stress can be an insidious part of your life. Worry, irritation, discontent, ingratitude, jealousy and resentment are all negative emotions that cause the same reactions in the body. They are a low grade, depleting stress, seemingly innocuous but actually quite damaging. The limbic system in the brain control emotions and what you think has a direct affect on the hypothalmus, which directly affects hormones and the immune system. Remember – your emotions directly effect your health. YOU REALLY ARE WHAT YOU THINK YOU ARE – think good thoughts Chronic stress – Increases inflammation in arthritis and other inflammatory health issues Weakens immunity Causes poor concentration, brain fog and mental exhaustion Prevents the thyroid from working effectively, inhibiting the release of the thyroid hormone from the thyroid gland Increases risk of cancer and other diseases Causes insulin resistance, worsening diabetes or even triggering a diabetic state It’s not the load that breaks you down, but the way you carry it. Fortunately we have ‘adaptogens’. Natural agents that decrease the over production of cortisol, protect the adrenal glands, alleviate anxiety and depression and support the immune system. Which is the right adaptogen for you? Ashwagandha – Calming Improves sleep Supports the thyroid Supports the adrenals Reduces inflammation and oxidative stress Reduces stress induced high blood pressure Holy Basil – Improves energy and reduces fatigue Improves mood and alleviates depression Balances blood sugar Anti-inflammatory May help nicotine withdrawal Rhodiola Rosea – Reduces irritability and anxiety Improves mental and physical stamina Boosts immunity Often used for chronic fatigue and fibromyalgia Beneficial for poor appetite Helpful for chronic stress headaches It’s not what happens to you, but how you react to it that matters. Epictetus
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Hay fever – 8 ways to build resistance now
Spring seems to be on the way with the appearance of buds and daffodils, birdsong and brighter days. A lovely feeling is in the air of new life and opportunities. We welcome this seasonal change and look forward to enjoying all that a beautiful spring has to offer. With dandelions and detoxifying herbs, wild garlic and longer days. For many, spring time can herald the start of sneezing attacks, itchy eyes and throat and the feeling of being perpetually run down with the constant attack from allergens. Hay fever can begin in early spring and continue all through the summer and it can be impossible to enjoy the bright, sunny days when you suffer from allergy symptoms when venturing outside. The best strategy is to build up your immune system before symptoms appear.. Hay fever/chronic rhinitis is an over reaction to something that the body should, and can, usually handle so the key here is to have a strong immune system. When you encounter an allergen, be it food, pollen or a dusty room an antibody is produced releasing histamine which causes itching, swelling and inflammation. It is important to start preparing and strengthening the immune system now. Beat hay fever naturally ~ before the season gets under way Eat foods rich in bromelain, an enzyme found in pineapple and papaya, which is particularly effective at reducing inflammation, pain and allergies. Consume foods rich in quercetin, a type of flavonoid antioxidant that has been shown to reduce inflammation, allergies, hayfever and support the respiratory system. Foods include parsley, capers, onions, black plums, apples and berries. Quercetin also acts as a zinc ionophore, a compound that can transport zinc ions across a cell membrane, increasing intracellular zinc concentrations. Reduce or eliminate foods you know you don’t tolerate well. Bread and wheat products can be particularly hard on the digestive system and can lower immunity. You may also find that mucus forming foods like milk and cheese also make your symptoms worse, so listen to your body. For mild to medium hay fever take Optibac ‘for every day’. Research increasingly points to the gut being the seat of a healthy immune system so it stands to reason if you balance your gut bacteria immunity will improve and strengthen. Also begin to take Bee Prepared Daily Defense Immune Support. Before the hay fever season starts take 2 capsules daily, increasing if necessary when the pollen count is higher. For severe hay fever and chronic rhinitis take Optibac ‘for every day extra strength‘ and Black seed oil capsules. In studies Black seed oil ‘the remedy for everything’ has been shown to reduce nasal itching, runny nose, sneezing fits and nasal congestion during the first 2 weeks. Black seed oil versus hay fever. Increase vitamin C through diet or supplement with wholefood Vitamin C. Drink Nettle tea to reduce inflammation and ease nasal congestion. Don’t compromise your immune system by being in a state of constant stress. Consider Holy Basil ‘The Incomparable One’. More studies on the remarkable black seed (nigella sativa) – http://www.greenmedinfo.com/blog/16-more-reasons-black-seed-remedy-everything-death2. FOOTNOTE: My recent research has lead me to the benefits of Reishi mushroom as studies show it acts as a natural anti-histamine and helps reduce hay-fever symptoms, allergies and eczema.
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