Journal
Chasing the Sun
As we settle in to Autumn I am reminded of the wonderful words of John Muir, the Scottish-American naturalist, “This grand show is eternal. It is always sunrise somewhere; the dew is never all dried at once; a shower is forever falling; vapour is ever rising. Eternal sunrise, eternal sunset, eternal dawn and gloaming, on sea and continents and islands, each in its turn, as the round earth rolls.” It is such a comfort to meditate on. Leaving summer behind we settle in to a new phase with its own unique beauty and reassurance. The acorns of the mighty Oak adorn the ground, the Sweet Chestnut with its bright green, prickly coat offers up its sweet Vitamin C rich. Its medicinal leaves providing supreme anti-viral and anti-bacterial agents. Hawthorn berries cheers, the traditional heart remedy. The anti-inflammatory Rosehip for immune support, red and bright. There is much to be appreciative of through the Autumnal months. And yet this change in season can trigger Seasonal Affective Disorder in some individuals, which seems to strike as the nights draw in. Symptoms of SAD Sometimes known as the ‘winter blues’ symptoms can include; HopelessnessLow moodWeight gainLow energyFatiguePoor concentration There are several theories as to why this happens as the winter looms. The leading view is because the sun rises later during the winter months this delays our biological rhythms and so they are no longer in tune when we go to sleep and wake up. Strategies to Thriving Through the Darker Months Regardless of the cause of SAD, bright morning light seems to reverse symptoms. Spending time in early morning light is so important, lifting the spirits and with the opportunity to appreciate your surroundings. Enjoy an early morning walk in nature if possible. Be completely in tune with sights and sounds. Numerous studies show that light therapy is at least as effective as drug treatments and you may find investing in a Light Box beneficial. Interestingly a ’light room’ in a therapy clinic in Sweden was found to consist of white chairs, white coffee table, white cups, white napkins etc. In fact white everything. The room was warm and bright. Almost immediate effects were noted by patients being treated for SAD. A positive winter mindset also helps. A study carried out in Norway showed that those living in the north of the country, embraced the winter months. They had a more positive attitude in comparison to those in the south who didn’t like the winter much. Perhaps it is time to welcome the change the new season brings. Leave behind the patterns of behaviour and habits followed during the summer. It is a time for slowing down, going to bed earlier, eating warming foods, sensing that nature is showing us a new way of being for a time. Many people are now experiencing the health benefits of cold water activities. Cold water (even splashing the face with ice cold water) triggers the release of endorphins, a hormone that makes us feel good. At the extreme end a hot sauna may also be a mood booster as neurons that release serotonin respond to increases in body temperature. It is clear that short bursts of cold, being warm and early morning light all improve mood. Mood Supporting Supplements and Herbs Now is the time to optimise Vitamin D levels. If you think you might be deficient you can order an inexpensive test online and supplement accordingly. You can also increase your food sources with butter from grass-fed cattle, egg yolks, oily fish, mushrooms and liver. A Vitamin B Complex can be helpful for a stable mood and relaxed nervous system. Low levels of B-12, B6 and Folate are linked to depression. Rhodiola rosea, Holy basil and Ashwagandha are all known as adaptogenic herbs, herbs that help the body adapt. Now may be the perfect time to consider one of these uplifting herbs for physical and emotional support. Saffron is an ideal consideration for SAD. I find its brilliance of colour an indication of the cheering benefits it pertains. “Saffron’s natural intelligence is created by its ability to influence neurotransmitters in the brain. Crocus sativus has been shown to act as an SSRI, allowing a gentle but powerful option for depression. Furthermore, the orange colored spice helps the production of serotonin and dopamine be more efficient. Saffron has been studied on its direct effects for creating glutathione and other powerful antioxidants, reducing oxidative stress. It has been shown to be an excellent anti-inflammatory acting on many immune cells in robust mechanisms. As depression can be linked to hypothalamus-pituitary-adrenal axis shifts, it is interesting to note that saffron has been shown to regulate corticosterone levels as well as cortisol. Interestingly, C. sativus may reduce the possibility of Alzheimers, introducing that these herbs may also work on a structural level.” Virender Sodhi MD (Ayurved) NMD In The Yellow Emperor’s Classic of Medicine, written around 300 BC, it is noted how the season prompts changes in all living things, and suggests that during winter, a time of conservation and storage we should ‘retire early and get up with the sunrise ….Desires and mental activity should be kept quiet and subdued, as if keeping a happy secret.’ Beautiful.
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Migraines – Causes and Solutions
If you suffer from migraines you will appreciate how debilitating they are. They can take you out for days leaving you worn out and weak. Women are twice as likely as men to suffer from migraines. Interestingly young children of both sexes can equally suffer from headaches but in puberty the frequency in females rapidly increases. Headaches including migraines are caused by a variety of reasons. There is always a root cause, but some perhaps are not so obvious: Allergies Stress (causing a surge in serotonin) Hormone fluctuations PMT Magnesium deficiency Wine, especially with sulphites Poor sleep Lack of food and water Nerve pain Poor food combining Chocolate Oranges Artificial sweeteners MSG Gluten The Best Ways to Prevent a Migraine Adequate levels of magnesium – a large body of evidence shows it to be an in-expensive option for migraine prevention – the American Migraine Prevention Society recommends between 400mg and 600mg per day Consume easy to digest foods Support metabolism with high quality protein, saturated fats and good quality sugars Reduce stress and consider the adrenal cocktail and adaptogenic herbs like Ashwagandha Eat enough! A blood sugar crash may be the culprit and sometimes a sweet drink can help Avoid triggers by keeping a food diary Chaste tree (Vitex, Agnus castus) the hormone regulator herb – In one study, women prone to migraines given Vitex daily for three months reduced the number of headaches they experienced during their menstrual cycles by 66 percent Milk thistle – due to the liver’s role in detoxification and regulating hormones Milk thistle (the liver herb) has been found to reduce the number of migraine attacks Saffron – a study found that taking 15mg saffron powder capsules twice per day reduced PMS headaches, pain, and boosted mood. Acupuncture – feedback from our customers and studies show this to be an effective treatment As explained the causes of migraine headaches are multi-factoral but there are many solutions to be considered.
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Could Echinacea Have Saved Lives During the Pandemic?
We are moving in to autumn, and nearly 3 years since the WHO declared a pandemic. And still there is little talk of ways to naturally support immunity. This is mind blowing considering the effect on lives all around the world. Until just recently rates of infection were the highest since the beginning of March 2020. This is despite a huge uptake of vaccines. They say ‘it is easy to be wise after the event”, and yet many of us who understand the human immune system knew that given the right support, the body will always strive to be well. We were never sitting ducks. Sadly a fear campaign created a situation of perpetual worry and the inevitability of a poor outcome. At the very beginning I advised on the importance of Vitamin D. But of course this is just one aspect. For an overall robust immune system we need good quality nutrition, sunlight, sleep, exercise. A hopeful message could have made the world of difference. And so could Echinacea. Echinacea Could Have Made all the Difference Unsurprisingly new research published in Frontiers in Pharmacology shows Echinacea purpurea prevents viral respiratory tract infections, including Covid-19 and subsequent variants. The study conducted over a six-month period included vaccinated and non-vaccinated adults. In adults prescribed Echinacea as a preventative respiratory tract infections were reduced by 25%, coronavirus risk by 48%, Covid-19 risk by 63%, reduced overall virus load by 99% and viral clearance time by 4.8 days. In patients suffering acute episodes of Covid-19 treatment with Echinacea reduced the overall virus load significantly, by 99%. Echinacea also reduced virus clearance time by eight days for ALL viruses. It is useful to note that Echinacea is a a wide-spectrum immune modulator. This means that it modulates both the innate (the body’s first line of defence against pathogens) and adaptive immune system (a type of immunity that is built up as we are exposed to diseases and germs). Echinacea – the Immune Support The research on Echinacea is vast and studies have found it – Boosts natural killer cells Increases total white blood cell count Fights viral, fungal and bacterial infections It can cut the chance of catching a cold in half It can alleviate respiratory disorders by inhibiting viral growth and cytokine production Reduces the risk of recurrent respiratory tract infections and complications May exert antibacterial properties against C. difficile, S pyogenes, H. influenzae, and P. acne. Echinacea purpurea has been shown to offer long-term prevention of viral respiratory tract infections and is just one part of a multi-modal approach that could of and can make all the difference.
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6 Causes of Muscle Pain and Discomfort
The body is wise and will often display in various ways what we are lacking in our diet. If only we knew where to look for the possible answer. A deficiency in nutrients can commonly result in muscle pain, heaviness, twitching or cramp. Below we will look at possible causes of these common muscle conditions. 6 Causes of Muscle Pain and Discomfort Low back pain, inflammation and generalised muscle pain. Chronic low back pain can be associated with Vitamin D deficiency according to several studies. Over the last 10 years research has shown an association with very low Vitamin D status and generalised chronic pain and inflammation. Vitamin D deficiency may lead to greater back pain in postmenopausal women. Poor recovery after exercise. An omega-3 deficiency may be slowing your exercise recovery. Research shows the anti-inflammatory properties of omega-3 helps reduce inflammation and muscle soreness post exercise. Muscle twitching. Eye twitching is a common issue with research pointing to a calcium/magnesium issue. Twitching, restless legs can cause misery especially at night. It is worth first considering magnesium to see if it alleviates the issue, as is often the case. Perhaps you are taking calcium and your magnesium is now out of balance. Equally, low calcium can be a cause of muscle twitching. Burning muscles. A burning sensation in the muscles is caused by a build up of lactic acid and in some cases this is caused by a Vitamin B1 deficiency. This typically occurs in the calves, causing pain, even after a small amount of physical exercise. Muscle cramp. Is commonly caused by a deficiency of potassium, magnesium and/or sodium. It is worth considering magnesium first and then potassium or consume an electrolyte combination. Muscle weakness. Vitamin E is essential to the central nervous system. A deficiency of Vitamin E can cause muscle weakness, numbness, tingling and difficulty walking. Several studies show that Vitamin E can reverse muscle damage. A study has shown that, “250 mg of vitamin E supplementation at 1 h before exercise reduces cell damage markers after exercise in hypoxia and changes the concentration of cytokines, suggesting a possible protective effect against inflammation induced by hypoxia during exercise.” And there’s more … Dehydration and excessive fluid intake can cause cramp, ‘diluting’ the necessary minerals required to maintain healthy muscle function. Drinking Montmorency cherry juice or taking the capsules can significantly speed up recovery after exercise and reduce muscle soreness according to studies like this. Soaking in a bath with Epsom or magnesium salts for 20 minutes can really soothe muscles and help replenish lost magnesium through exercise. Celery juice which naturally contains sodium, potassium, magnesium, chloride and phosphorus is a great way to soothe sore muscles and fight inflammation. You could blend this with pineapple for the added benefit of inflammation fighting Bromelain. This is the only salt I use. It is naturally grey as it hasn’t gone through any filtering or cleaning processes. It contains bio-available minerals and trace elements (calcium, potassium, magnesium, iron, manganese, sulphur, zinc and other nutritive elements). Minerals are vital for healthy muscle function!
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Dryness Relief with Sea Buckthorn
You only have to look at the deep orange hue of Sea Buckthorn to know it must offer some amazing healing properties. But not just the berries, there is a huge range of bioactive chemicals in its leaves, roots and seeds. Traditional medicine has promoted the use of Sea Buckthorn for centuries. Documents detail Alexander the Great and his troops consumption of the berries in their diet. He noted that they promoted strength and vitality. The horses would nibble the berries and appeared to recover quickly from illnesses. They were noted for their shining manes. Referred to as the holy fruit of the Himalayas you don’t have to travel so far to find it. Native to the sand dunes along the east coast of England my father and I recently found it growing by the Thames in London. Its bright orange hue lighting up the pathway. Active components Rich in vitamins A, C, K, and E, the berries also contain healthy amounts of magnesium, potassium, zinc, copper and iron. The bioactive substances in various parts of sea buckthorn have a range of properties, including antioxidant, anti-inflammatory, and anti-proliferative activities. Benefits of Sea Buckthorn Its positive effect on bodily dryness is due to the unique omega 7 profile of Sea Buckthorn. In a study of 100 participants consuming Sea Buckthorn oil had positive effects on tear film osmolarity and symptoms of dry eye. Patients with Sjögren’s syndrome experienced alleviation of eye dryness. Studies have have also shown positive outcomes with patients suffering from vaginal dryness. Containing the rare Omega 7 Sea Buckthorn is said to stimulate the regeneration of vaginal mucosa, which directly increases vaginal secretion and hydrates the vaginal linings. Patients suffering from a dry mouth noted improvements after consuming the oil for 4 weeks. Mucosa quality in the mouth was better and patients had relief of symptoms.
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5 Ways to Regain Sense of Smell After Covid
Losing your sense of smell or taste can really impact daily life but there are treatments available to help regain these senses again! Anosmia is a challenging disease but finding treatment options may lead to resolving this condition. The natural ability to smell is taken for granted. Scents evoke memories and bring us joy and pleasure. They also alert us to danger. The inability to smell smoke or gas can put you at increased risk of danger. When this most important sense is lost quality of life is not only diminished but it can also lead to anxiety and depression. The recent 2 years have brought about more awareness around this health issue with a study from Italy showing 64% of 202 mildly symptomatic patients reported impaired olfaction after Covid-19. Conventionally glucocorticoids are used to treat olfactory dysfunction, but studies have shown of neural damage in the early phase of treatment. What Causes Anosmia? Anosmia can occur for various reasons. This condition increases with age. In fact losing your sense of smell is associated with Alzheimer’s and Parkinson’s disease. Loss of smell is commonly caused by polyps or rhinitis which lead to inflammation of the nasal passages. Most recently the corona virus has lead to a rise in anosmia with a number of sufferers experiencing long term loss of smell. This can be an upsetting and disturbing experience but studies are beginning to show ways to recover. 5 Ways to Regain Sense of Smell after Covid Zinc – a PubMed study reports that smell/taste alteration in COVID-19 may reflect zinc deficiency. It is useful to take a zinc test to evaluate deficiency. Zincatest is a simple non-invasive test, which gives an indication of zinc status and can also be taken as a zinc supplement. You can read more about zinc deficiency here. Smell training – using essential oils, especially rose, lemon, clove, eucalyptus. There are reports already showing that smell training using essential oils improves recovery from anosmia. Gingko biloba – In a study of 43 patients with post-viral olfactory loss those who were prescribed ginkgo led to more efficient treatment compared to those given steroid prednisolone and mometasone furoate (corticosteroid) nasal spray alone. Turmeric – is well-known for its anti-inflammatory properties but it may also be a little-known remedy for anosmia. Two interesting cases showed rapid improvement in taste and smell after taking a turmeric and black pepper supplement. Lavender syrup – A new study has shown lavender syrup to be an effective treatment COVID-19-induced anosmia. Twenty-three patients with post-viral loss of smell took 9ml of lavender syrup for three weeks. Make lavender syrup here.
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IBS – Symptoms, Diet and Solutions
IBS (Irritable Bowel Syndrome) is one of the most common digestive complaints. Stress, poor diet, food intolerances, dysbiosis and pharmaceutical drugs all contribute to this growing health complaint. Defining IBS According to recent diagnostic criteria IBS can be diagnosed when a patient complains of recurrent abdominal pain associated with defecation and or change of stool appearance and change in toilet frequency. There are also three IBS subtypes – IBS-C; mostly constipation IBS-D: mostly diarrhoea IBS-M: a combination of both of the above A recent review revealed that IBS is one of the most common disorders of gut-brain interaction, effecting around 1 in 10 people around the world. Interestingly the prevalence of anxiety in patients with IBS was 44% and that of depression 84%. Therefore gut health and mental health are intimately connected and this can be explained more when you understand the workings of the amazing vagus nerve. Aetiological Factors In Medical Herbalist Kerry Bone’s book, Functional Herbal Therapy the aetiological factors involved in IBS are listed – Host factors altered gastrointestinal motility visceral hypersensitivity altered gut-brain interactions increased intestinal permeability gut mucosal immune activation psychosocial distress Luminal factors dysbiosis neuroendocrine mediators bile acids Environmental factors food medications supplements antibiotics enteric infection Remove Obstructions to Cure – Dietary Modifications The phrase “you are what you eat” was first mentioned a few centuries ago and science continues to show us that this is so true. But not just what we eat, but how we eat and the functionality of our digestion. For many sufferers following the FODMAP diet can be very beneficial. The main principle of the diet is to avoid foods high in specific short-chain carbohydrates that tend to be malabsorbed because they are indigestible or slowly absorbed from the small intestine. If this diet is too strict studies show that avoiding gluten improves symptoms. Consuming gluten was shown to alter gut barrier function in IBS patients experiencing diarrhoea. A gluten free diet has been shown to improve overall IBS symptom severity score. Keeping a food diary and tracking symptoms can be helpful when addressing gut irritants. Interestingly patients often report that stress combined with an irritating food can exacerbate symptoms. Functional Therapies for IBS Add soothing herbs to your diet to improve gastrointestinal motor function; chamomile, fennel, mint, ginger. These can be in the form of herbal teas. Support the nervous system with herbs like Lemon balm, Holy basil and Valerian. Improve overall digestion and gastric acid barrier with bitter herbs. Best taken 10 minutes before each meal. If symptoms seem exacerbated around the menstrual cycle support with Chaste tree tincture, the hormone balancer. Ensure regular bowel movements. This is a gentle formula to encourage natural peristalsis. Address inflammation issues and gut barrier weakness with herbs like Turmeric and consider the healing benefits of collagen. Slippery elm is a gentle demulcent herb for IBS with constipation and one of my favourite all round digestive herbs, soothing and anti-inflammatory. In fact it is the ideal IBS herb. If SIBO (Small Intestinal Bacterial Overgrowth) is present Clove and Oregano capsules can be extremely beneficial. See study here. Probiotics for IBS IBS-D – Optibac Saccharomyces Boulardii IBS-C – OptiBac Probiotic ‘Bifidobacteria & fibre’ IBS-M – Optibac for Every Day Extra Strength With digestive supports IBS symptoms can be very much improved and eradicated.
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Ray Peat’s Thyroid Boosting Carrot Salad
A raw carrot salad to support digestive, hormone and thyroid health “Endotoxin formed in the bowel can block respiration and cause hormone imbalances contributing to instability of the nerves, so it is helpful to optimize bowel flora, for example with a carrot salad; a dressing of vinegar, coconut oil and olive oil, carried into the intestine by the carrot fiber, suppresses bacterial growth while stimulating healing of the wall of the intestine. The carrot salad improves the ratio of progesterone to estrogen and cortisol, and so is as appropriate for epilepsy as for premenstrual syndrome, insomnia, or arthritis.” Ray Peat Why have a daily raw carrot salad (with coconut oil and vinegar dressing) – Carrot fibres lower endotoxin (intestinal bacteria) Supports bowel regularity Lower cortisol Improves progesterone/oestrogen balance Raw carrots contain natural antibiotics May help migraines Improves digestion and bowel health Aids weight loss through metabolic support Supports liver health Lower prolactin Helps prevent reabsorption of oestrogen in the bowel Coconut oil and vinegar are mild germicidals supporting gut cleansing By lowering intestinal bacteria with raw carrots you can help prevent an overload of toxins in the liver. Healthy liver function is important as it detoxifies estrogen and converts the storage thyroid hormone T4 to the active thyroid hormone T3. Fibres in the raw carrots bind to toxins and excess oestrogen and carry them out from the body through the digestive system. “When endotoxin enters the bloodstream during any stress, a host of problems can result because of endotoxin’s systemic toxicity. Raw carrot (along with a good daily bowel movement, saturated fats in place of unsaturated, sufficient non-inflammatory protein, fresh fruits and other digestible foods) can help reduce your endotoxin burden.” “Because some estrogen is secreted In the bile, adequate fiber in the diet (oats, potato. or raw carrots, for example) and regular bowel function help to prevent the build-up of estrogen, which inhibits the thyroid. (Estrogen which has been excreted in the bile can be reabsorbed from the intestIne if there is slow transit time and too little fiber.) A deficiency of B vitamins or protein is also known to prevent the liver from excreting estrogen. One of the ways in which starvatIon inhibits thyroid function is by damaging the liver function. Vegetarians are sometimes dangerously deficient in protein, and in that state the body is very resistant to thyroid hormone. Elevated serum calcium is probably one of the factors in creating a slate of thyroid-resistance during stress.” “One vegetable has a special place in a diet to balance the hormones, and that is the raw carrot. It is so nearly indigestible that, when it is well chewed or grated, it helps to stimulate the intestine and reduce the reabsorption of estrogen and the absorption of bacterial toxins. In these effects on the bowel, which improve hormonal balance, a carrot salad resembles antibiotic therapy, except that the carrot salad can be used every day for years without harmful side-effects. Many people find that daily use of the raw carrot eliminates their PMS, headaches, or allergies. The use of oil and vinegar as dressing intensifies the bowel-cleansing effect of the salad. Coconut oil is more germicidal and thyroid promoting than olive oil, but a mixture of coconut and olive oil improves the flavor. Lime juice. salt, cheese and meats can be used to vary the flavor.” Ray Peat Recipe 1 medium raw carrot grated or thinly sliced with vegetable peeler 1 – 2 teaspoons of coconut oil Half to 1 teaspoon of raw cider vinegar or white wine vinegar Pinch of sea salt Method Mix all the ingredients in a bowl. Best eaten on its own or as a snack. See Danny Roddy’s video here on how to make it –
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12 Signs You Might Have Parasites
Parasitic infections are more common than you might think. The thought of it can make you feel a bit queasy but as Ed Yong in his book ‘I Contain Multitudes states’, “Even when we are alone, we are never alone.” If you have a pet or are a lover of sushi, both can make you more susceptible to parasite infection. Parasites are all around us, in our food, water and the air we breathe. These microscopic organisms live in the gut alongside all the other bacteria, but can cause a multitude of health issues. Some eat the food we consume, leaving us hungry a lot of the time, others cause anaemia, feeding off red blood blood cells. Parasites like threadworms can cause anal itching, irritability and insomnia but there are other symptoms you might not link to a parasitic infection. Signs You Might have a Parasite Unexplained bloating, constipation, diarrhoea, foul smelling gas Teeth grinding at night Recently traveled abroad and experienced diarrhoea Food poisoning with ongoing gut issues Aching muscles and joints Fatigue and depression Apathy Not feeling satiated after food Allergies Coughing and wheezing Itching around the anus Skin irritation and rashes Common Parasites Threadworms Roundworms Tapeworms Scabies Parasite Risk Factors Consuming sushi Owning a pet Eating under cooked meat Unclean fruit or vegetables Not washing hands properly after going to the toilet Working with farm animals Walking bare foot as they can get in here! Eliminating Parasites The simplest way to check for parasites is to send a stool sample for testing. Unfortunately out of over 3000 species, only around 50 can be tested for. Untreated parasitic infection can cause havoc on the body, damaging intestines and organs and poisoning the body with the toxic waste products they release. It is advisable to take a herbal anti-parasitic like Viridian’s Clove and Oregano Complex once or twice a year. Cloves have been used for centuries as a treatment for worms and studies show it acts against various pathogenic parasites and microorganisms. Clove oil has also been shown to eradicate the eggs. It is anti-microbial, anti-fungal and antiviral. Several studies show Oregano essential oil to be antioxidant, antimicrobial, anti-fungal, anti-bacterial and antiviral. Consuming raw garlic and pumpkin seeds is also useful as these are parasite repellent. Please contact us for more support and guidance.
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