Journal
Post Viral Chronic Fatigue Syndrome – Guest Post by Medical Herbalist Brian Lamb
Many who have suffered a moderate to severe infection from seasonal flu’ or COVID-19 complain of chronic fatigue — a debilitating condition that stands in the way of a return to vibrant health. Fatigue and exhaustion are the primary symptoms, but there are many more. Those suffering from Post Viral Fatigue Syndrome (PVCFS) present a picture of ‘something retained’ after the crisis subsides . It would appear that the virus has left its imprint. When associated with Covid-19, this condition is now referred to as Long Covid. For clarity, I will include Long Covid within Post Viral Chronic Fatigue Syndrome (PVCFS). Many medics who formerly dismissed chronic fatigue syndrome as ‘all in the mind’, have had to think again in the face of Long Covid. On December 3rd 2020, I attended an international Zoom seminar on Long Covid conducted by two medical professionals. The stark facts are grim and underscores the old adage: ‘an ounce of prevention is better than a ton of cure’! If we succumb to a common cold or a bout of ‘flu, how we manage it makes all the difference and can prevent long-lasting symptoms including PVCFS. All evidence points to PVCFS arising as a sequel to a serious bout of the ‘flu or Covid-19. A mild infection will not lead to PVCFS. Also, and of great importance is the observation that PVCFS can develop by being careless when symptoms of an infection show up. By ‘carrying on as usual’ what could have been a small inconvenience, can morph into PVCFS. The common cold (a corona virus!) is an acute phase of toxic release and should be seen as such and not suppressed. Influenza, however, is a rapidly prostrating illness and must be managed by bed rest. Working through a serious virus is not an option and can have long-lasting consequences including PVCFS and worse. We are starkly reminded of the findings of Dr D.A. Richardson, physician in attendance to the indigenous people in their pueblos at Albuquerque during the 1918 Spanish ‘flu pandemic: “Those who remain prostrate in bed and eat only a liquid diet, mostly recover, but those who get dressed and eat solid food, mostly die”. According to the U.S. Department of Health & Human Services in a 2019 posting: “The majority of deaths during the influenza pandemic of 1918-1919 were not caused by the influenza virus acting alone, report researchers from the National Institute of Allergy and Infectious Diseases (NIAID), part of the National Institutes of Health. Instead, most victims succumbed to bacterial pneumonia1 following influenza virus infection. The pneumonia was caused when bacteria that normally inhabit the nose and throat invaded the lungs along a pathway created when the virus destroyed the cells that line the bronchial tubes and lungs.” During the 1918 pandemic, the average age on death was 30, thus cutting short an expected further lifespan of about 45 years. Whereas Covid-19 average age at death is 83 years, thus cutting short just a few useful years by contrast. Unfortunately, we have forgotten the bygone adage: ‘feed a cold and you will get a fever’ – and have replaced it by the erroneous modern distortion: ‘feed a cold and starve a fever’. In times gone by, fasting was acknowledged and seen as part of healing, but in line with corruption in the food chain, including the ‘deliciousness factor’ — an achievement of food chemists — we eat, eat and eat until we are stuffed and on the road to obesity. Obesity is a condition of inflammation causing lowered immunity. Fasting is a relic for most people. However, in recent times, many health professionals now see fasting, and specifically a ‘fasting-mimicking diet’ as a powerful technique to tackle obesity and improve general health. The common cold and especially ‘flu rapidly depletes vital reserves of Vitamins C and D, so these should be supplemented from the outset. It has been found that a virus depletes vitamin C to ‘scurvy’ levels! Fever management is important but since this should be individually instructed, little more will be said other to refer to our ‘Break-Fever Infusion2’ which serves to turn a hot and miserable fever into a relieving and cooling sweat. Of late, there has been much medical emphasis on the connection between mitochondrial function and chronic fatigue syndrome. (Mitochondria are the cellular powerhouses of our cells). This is a huge subject and one we are only on the threshold of understanding, but this we know, mitochondrial depletion is at the core of chronic fatigue. Whilst it is impossible to give specific advice on PVCFS — which will need professional help — certain principles can be considered. To understand what is going on at a deeper level, we need to review a fundamental physiological cycle central to life and health. I refer to the catabolic and anabolic cycles of metabolism. This again is a very complex subject but basically catabolism refers to the breakdown of large molecules into smaller ones whilst anabolism refers to the building up of complex molecules from smaller ones. Broadly, metabolism is about how our cells get energy and removes waste. However — and vital in connecting the dots to PVCFS — we need to visualise metabolism as a biological cycle driven by daylight. Put simply, optimum health derives from natural rhythmicity. Our catabolic cycle starts early in the morning, driven by the rise of cortisol from our adrenal glands. This is a time for energy release and work. By late afternoon the anabolic cycle is rising to prepare us for relaxation and restorative sleep some hours later. The catabolic and anabolic cycles seamlessly ebb and flow and mesh, similar to the tides of the oceans. This was called ‘dualism’ by Emanual Revci, MD1. Revici was a remarkable doctor who passed away just a few years ago, working till he was over 100 in New York, USA. He attributed serious disease to an imbalance between catabolism and anabolism. In my opinion, the ‘retention factor’ in post PVCFS relates to anabolic imbalance. To assure good health, the catabolic flow should not be impeded by anabolic activities and vice versa. For example a hot bath in the morning is ‘anabolic’ and proviral, whereas a warm shower is fine as it is catabolic and stimulating. Oppositely, a short warm bath in the evening aids anabolism and encourages sleep. I well remember a young woman consulting with me many years ago suffering continuous flu-like symptoms. Once she stopped taking a morning hot bath she completely recovered. By all means, be sure to maintain a robust defence by ensuring supplementation with Vitamins C and D and Zinc plus a good quality Echinacea and/or Elderberry elixir. As valuable as these supplements are in supporting immunity, they should be used within a lifestyle framework of good nutrition, adequate relaxation and restorative sleep, moderate exercise and avoidance of emotional strife. And an essential abstinence from food at the onset of a cold or ‘flu with the caveat that diabetics will be mindful of their condition. So let’s take a look at the subject of convalescence. In days long gone, there were convalescence homes throughout the U.K. where patients were enabled to recover in peace from a wide range of illnesses. They have all gone. A few years ago, I was discharged from hospital at 9 at night after a hernia operation under general anaesthetic. I became seriously debilitated and ill at home for over a week needing nursing care from my daughter. Some 30 years ago a friend, after a similar procedure, received nursing care for a week in a local hospital dedicated to convalescence. Basics don’t change! So what might be a naturopathic approach to post-viral chronic fatigue? Primarily convalescence. One must then get in phase with the catabolic/anabolic cycle. After the acute phase is over, one should arise from bed at the same time as when previously well and not go back to bed during the day unless essential (an anabolic regression). Cat naps of about 20 minutes are valuable as long as they are not taken in bed. Eating only when hungry and making sure to eat during a time slot of no more than 8 hours — lesser the better. Stimulating foods (even garlic!), and hot spices should be avoided during the early stage of chronic fatigue. Green, lapsang or oolong teas are acceptable whereas coffee and strong black tea is not advised. This is not the time to take multivitamins as a sort of scattergun solution — unless advised by a practitioner. On the other hand, herbal medicines can make all the difference. The reason for this is that well chosen herbal remedies can act to cleanse, detoxify and revitalise. A consultation with a professional medical herbalist provides the best option. Failing this, my first choice is a heroic infusion of dried dandelion leaf for the following reasons: dandelion leaf opposes the anabolic feature of chronic fatigue. It is a depurative — acting to cleanse the body of impurities — by stimulating the liver and kidneys whilst providing a gentle laxative action. Even more, dandelion aids digestion and is a potent anti-viral agent. Here is a suggested adult preparation. Add about 30g dried herb to a large carafe and fill with boiling water. Allow to cool, strain and drink over the day making sure to start early in the morning. Frugal eating will add efficacy. The dandelion cleanse may be repeated every other day for a total of three infusions. My second choice of herb is Astragalus root, a tonic herb in the Chinese tradition. Whilst this is best prescribed professionally, as long as precautionary care is taken, astragalus is safe and enjoys a long tradition of use. Moderate interaction may occur when taking the following pharmaceutical drugs: immune system suppressants and lithium. There is no research on the use of astragalus during pregnancy or breastfeeding but caution is the best option. My first choice is a liquid extract of astragalus as it is most bioavailable in this form and can be tailored down as symptoms lessen. A extract of the leaves of Sweet Chestnut (Castanea sativa) has been shown to act against bacterial infections of the lungs and is therefore valuable. The Ayurvedic herb Tulsi or Holy Basil (Ocimum sanctum) also acts favourably on the lungs and Tulsi is available as an infusion blended with spices to provide a pleasant and therapeutic tea. To conclude: we have an awesome immune system so by all means support it by a healthy lifestyle. If and when immunity is breached, listen to your body. A sore throat surely wants relief from food. A sore head needs respite from TV and cell phones. A rising temperature demands bed rest. A chest infection warrants medical attention. These are timeless observations and can prevent the development of chronic fatigue. Emanuel Revici, MD. Research in Physiopathology As Basis of Guided Chemotherapy (self published) Article by Brian Lamb Medical Herbalist Image: Ivan Gorokhov. At the Bedside of a Convalescent. 1886
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Five Reasons Oranges (and juice!) are Good for You
Fruit juice has had a bad rap. But is it all bad? Orange juice contains Vitamin C, Magnesium, fibre, protein, Potassium, Phosphorus, Calcium, Iron, Selenium, Manganese, Copper and several B vitamins. It also contains the flavonoids naringenin and hesperedin which serve as powerful antioxidants in the body. These have been shown to play a role in slowing the aging process and reducing inflammation. Orange juice helps balance hormones. Low carb diets, especially those low in fruit, can lead to hormonal issues. The liver requires an adequate supply of glycogen to convert the thyroid hormone T4 to T3. The T3 hormone fuels your metabolism, producing energy and stimulating weight loss. Orange juice is an easy to digest carbohydrate, especially the smooth variety. Blood glucose levels are most frequently altered by what we eat or don’t eat. According to the American Diabetic Society, “The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health.” Foods high on the glycemic index should be limited with a higher intake of low and medium glycemic index foods. Interestingly, orange juice and most fruits are low to medium on the index and commonly consumed foods like bread, cereal and pasta high on the glycemic index. Orange juice can be an anti-stress drink.
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Better Digestion with Bitters
As a child I was given a Yarrow infusion if I had a fever, a very bitter herb which would encourage profuse sweating. And so I grew up accustomed to these unusual flavours and knew the benefits they could bring. Consuming bitter foods and herbs is a long held tradition in many cultures around the world. Our ancestors were perhaps more intuitive, and would collect locally growing bitter plants in the knowledge that they were necessary. Today bitter herbs are commonly prescribed by herbalists when a patient complains of nausea, loss of appetite, poor digestion and bloating. With ever increasing numbers of people suffering from stress, digestion is under attack. Stress can play havoc with digestion and over time it becomes weak. When experiencing distress blood is shunted away from the stomach, to the muscles and brain, so the body can fight or flee, breathing becomes more shallow, digestive juices decline and stomach related health issues can occur. We consume much fewer bitter foods compared to our ancestors. Bitter foods and herbs stimulate digestive juices and enzymes so we can break down food, and it all begins in the mouth. We can be consuming healthy foods, but if our digestion is weak, stomach acid low and absorption poor you can relate it to water pouring through a sieve. It all begins on the tongue The healing begins actually at the first taste of a bitter on the tongue. While capsules and tablets have their place I often favour a tincture for this reason. Interestingly Andrographis is so bitter you can even taste this through a gelatin capsule. We have bitter receptors on the tongue. When these are stimulated by bitter foods, the brain signals the vagus nerve relaying the bitter sensation to the salivary glands, liver, stomach and pancreas. This encourages the production of digestive enzymes and juices to help us digest and absorb nutrients from our food. Bitter receptors are also found in the stomach and when they are stimulated by bitter herbs or food, cells with T2Rs secrete hormones into our bloodstream that help us feel satisfied and full. You can read more on the science here. SIGNS OF WEAK DIGESTION Bloating Gas Nausea Poor appetite Constipation Loose stools Indigestion Vertical lines on nails White spots on nails Heartburn Heaviness Low stomach acid BENEFITS OF ADDING BITTERS TO YOUR DIET – Reduce bloating and gas May reduce food sensitivities Improves protein digestion Improves mineral absorption May help heartburn Can help SIBO and yeast overgrowth Aid detoxification Improves poor appetite Support liver and gallbladder health Promote healthy gut microbiome Reduce post-meal blood sugar spikes BITTER FOODS AND HERBS YOU CAN ADD TO YOUR DIET – Cruciferous vegetables including cabbage, broccoli, Brussels sprouts, radishes, radicchio lettuce Ginger Cranberries Citrus peel Cocoa Green tea Dandelion greens Chamomile Milk thistle Gentiana Artichoke Burdock Olives Coffee Andrographis Apple cider vinegar Grapefruit
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Nutrition and Lifestyle for ‘Long Covid’
According to a team of researchers at Kings College London around 1 in 7 people with symptomatic COVID-19 could be ill for at least 4 weeks, 1 in 20 for 8 weeks and 1 in 45 for 12 weeks or more. Termed ‘Long COVID’, how can we determine if we are susceptible and what can we do to protect ourselves? The researchers further discovered that long COVID symptoms fall into two categories; one group is dominated by respiratory symptoms such as shortness of breath, as well as fatigue and headaches, whilst the second group is ‘multi-system’, affecting many parts of the brain, gut and heart. Furthermore, although older people are more likely to suffer with long COVID it is being seen across all age groups. Clinicians have long been aware of post-viral side effects, especially fatigue. But what COVID-19, and now long COVID, has shown is that individuals with co-morbidities, such as obesity, and non-communicable diseases such as type 2 diabetes, cardiovascular disease, hypertension and others, are likely to suffer more, both during the acute phase of the virus, and also in the longer term. Perhaps, as the Lancet reported on 5 September 2020: ‘Covid-19 has shown that many of the tools required for fighting a pandemic are also those required to fight non-communicable diseases. COVID-19 could provide new insights into the interactions between the immune system and NCDs and potentially change the way we understand and treat these disorders’ The Lancet 5 September 396: 649In short, building immune resilience is highly individual. Addressing our own genetic susceptibilities and current health status are key factors in reducing our susceptibility to any illness or disease, not just to COVID-19. Some clues into how we can begin to address our own susceptibilities reside in the knowledge that the evolution of the immune system, diet and the microbiome are interconnected. Components of the diet have an effect on cells within the immune system by modulating the composition of the intestinal microbiota and its products. As a result, both overconsumption and malnutrition can have substantial effects on immune responses and inflammation. Since the gut microbiota plays a role in educating and regulating the immune system, it is not surprising that gut dysbiosis (imbalanced gut ecosystem) is a feature of disease including many infectious diseases and has also been described in COVID-19. Therefore, dietary approaches to achieve a healthy microbiota can benefit the immune system. From a micronutrient perspective, a number of vitamins (A, B6, B12, folate, C, D and E) and trace elements (zinc, copper, selenium, iron) have been demonstrated to have key roles in supporting the human immune system and reducing risk of infections. Zinc and selenium seem to be particularly important in conferring antibacterial and antiviral defense. Other essential nutrients including amino acids, fatty acids and antioxidants are also important. Antioxidants function by quenching or neutralizing free radicals. The generation of free radicals is a normal process in the body, and it does have some benefits. For example, it can help our bodies fight infection by killing invading pathogens like bacteria, viruses and parasites. However, when the production of free radicals overwhelms the body’s need for and capacity to neutralize them, cellular damage, inflammation and chronic disease can result. So, optimising your diet is a critical tool to helping you gain immune resilience. Lifestyle and environmental factors also play a part. The following are some general tips to help you take proactive decisions about our diet, lifestyle and environment: 1. Support gut health by: Eating a whole food diet featuring plenty of colourful vegetables. Specifically look to include Prebiotic/probiotic foods Healthy fats (balance of omega 3/6) Protein Red-coloured foods Leafy greens Herbs and spices Teas (Green, Black) Reducing processed foods Reducing exposure to chemicals from the environment and food: buy natural and organic where possible You may also consider taking a good quality probiotic supplement to replenish levels of healthy gut flora. Optibac for Every Day Extra is a good multi-strain formula, which you could take together with S. boulardii to support gut immunity. 2. Improve antioxidant defense with a diet rich in antioxidant nutrients: Vitamins C and E Beta-carotene (orange and red foods) Polyphenol compounds, which are naturally occurring micronutrients in plants that have antioxidant properties Eating a diet featuring a diverse range of plant foods is key! 3. Consider taking a course of zinc and selenium to replenish your stores (UK soils are typically depleted in selenium) 4. Optimise vitamin D levels – much research is emerging on the immune modulating effects of vitamin D and its ability to reduce severity of COVID-19 infection 5. Consider using medicinal herbs such as Andrographis – this medicinal plant, rich in flavonoids and polyphenols, has been shown to have anti-inflammatory and immunoregulatory effects. It has been used clinically for inflammatory diseases and anti-viral therapy. Studies point to the likely inhibitory effect of Andrographis on COVID-19, and further studies are recommended in this areaN.B. As with any new medication or supplement, please consult your clinician to advise on suitability and dosage. 6. Manage your stress levels Stress can be broadly seen as ‘good’ and ‘bad’. Stress at levels you can handle can support mind-body resilience and protection from oxidative damage and brain volume increases. Very brief ‘acute’ stressors are associated with potentially adaptive up regulation of some parameters of natural immunity. Conversely, chronic elevated stress can promote oxidative damage and brain volume decreases. It dysregulates immune responses by changing the balance of immune cells and their response to triggers. Are you appropriately experiencing stress or ‘stressed out’? Chronic stress impacts the immune system There is a recognised association between high levels of stress and: increased susceptibility to infections influence on the severity of disease changes in response to vaccines reactivation of latent viruses (e.g. glandular fever) slow wound healing and finally … Laughter is medicine We all know that having a good laugh makes us feel good, But did you know that it can help to boost your immunity by reducing stress? A study conducted in Loma Linda University demonstrated that laughter has a positive effect on modulating components of the immune system, including increased production of antibodies and activation of the body’s protective Natural Killer cells. Not bad for a dose of the giggles! Guest post by Abir Hamza-Goodacre, BANT Registered Nutritional therapist offering nutrition consultations at Botanica Health. Burr, A., Bhattacharjee, A. and Hand, T. Nutritional Modulation of the Microbiome and Immune Response. Journal of Immunology, 205 (6) 1479-1487 (2020). Calder, A. Nutrition, Immunity and COVD-19. BMJ Nutrition, Prevention & Health, 0 (2020). Shi, T.H., Huang, Y.L, Chen, C. et al. Andrographolide and its fluorescent derivative inhibit the main proteases of 2019-nCoV and SARS-CoV through covalent linkage. Biochem Biophys Res Commun, 210, 533 (2020). Segerstorm, S.C. and Miller, G.E. Psychol Bull 2004;130(4):601-630. Gouin, J.P. Chronic Stress, Immune Dysregulation, and Health. American Journal of Lifestyle Medicine 2011 5: 476-485. Diagram adapted from Sapolsky RM Why zebras don’t get ulcers1996 WH Freeman and Co New York.
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Lemon Balm a Herb for the Nerves
~ “it will comfort the heart and drive away melancholy” ~ Lemon balm (Melissa officinalis) is a spring time herb known for its fresh lemon scent. During the growing season a freshly scented tea can be made to soothe and calm the senses. It is the perfect herb for a nervous disposition or where there is debility from nervous exhaustion. Lemon balm is used by herbalists to treat a variety of ailments including nervous disorders and conditions of sympathetic excess. Four hundred years ago, the English herbal physician John Evelyn wrote “Lemon Balm is sovereign for the brain. It strengthens the memory and powerfully chases away melancholy”. Children seem to respond well to lemon balm when they are anxious or upset and it is a useful cooling remedy for a fever. One small study demonstrated a decrease in agitation and stress in patients with Dementia and Alzheimer’s disease. Studies also show Lemon balm to be effective in the treatment of Herpes simplex. The British Herbal Pharmacopoeia (BHP) describes the actions of Lemon Balm as ‘carminative, antispasmodic, diaphoretic & sedative’. It also states it is indicated for ‘flatulent dyspepsia, neurasthenia & depressive illness and that it is ‘specifically indicated for dyspepsia associated with anxiety or depressive states’. Specific indications – Nervousness Depression Palpitations Hyperthyroidism Rapid pulse Panic attacks Nervous headache Sleeplessness Fever Nervous indigestion Herpes simplex virus Convulsive coughing Buy Lemon balm tincture here.
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The Energy of Emotions by Brian Lamb Medical Herbalist
As we enter the autumn, we would do well to safeguard our immunity. It is astonishing that virtually nothing is said in the media about our first line of defence, our awesome immune system. Why is this? Surely it cannot be ignorance or is there a deeper agenda? Whatever the answer, we must personally take responsibility to strengthen our defences. In this article I wish to emphasise the role of emotions on immunity. The fact is, emotional resilience has a profound effect on our immune system. How is this? Surprisingly the answer lies in our saliva. Saliva contains an immunoglobulin — a protein acting as an antibody against infections — Secretory IgA (S-IgA ) is the predominant antibody of the mucosal immune system — right at the forefront — in our saliva! Saliva is much more than a lubricant to our food and a carrier of digestive enzymes it is central to our first line of defence against pathogens1. We call it mucosal immunity. There is convincing evidence that psychological stress increases susceptibility to infection and infectious diseases and S-IgA concentrations are key. So let’s dig a little deeper to find the relationship between our emotions and immunity. The release of S-IgA is under strong neuroendocrine control. Simply stated, how we think and react directly effects our nervous system which in turn causes changes in our hormonal system. Everything is connected.Short term stress initially increases S-IgA to boost our defences and this we would expect. However, prolonged stress does the opposite and lowers S-IgA which opens us up to infection. During this pivotal year, emotional stress has been at an all-time high even comparable with siege and war. We are beset by chaos, threats, irrational fear, deprivation, and depersonalising masks. This translates into debilitating emotions: notably anger, frustration, anxiety, fear, sadness, loneliness, despair and depression. Unless unchecked, these emotions lower immunity. Research at the Institute of HeartMath shows that just five minutes of anger whether engaged in or ruminated over, depresses S-IgA for up to 6 hours. Whilst anger is one of the worst emotions to depress immunity, it is good to note its bedfellows — slow simmering anger — frustration, injustice, loneliness, despair and the like. But also, and not generally recognised, is the emotion of sympathy. Sympathy is when we get caught in the web of another persons life. Compassion strengthens immunity as it raises S-IgA but sympathy depresses immunity as it lowers S-IgA. The emotion of sympathy drags us into over-care when we lose control and become controlled. Many will remember the funeral of Princess Diane when millions were swept up in irrational sympathy for a person they never knew. Countless people wept openly but suffered the aftermath of lowered immunity with sore throats and colds and worse. Overcare is an emotional hallmark of this time and it can keep S-IgA down, down, down. Care is compassion in action but overcare is when compassion loses the ‘com’ prefix and passion goes wild and drains us. A friend recently told me how she became caught up in a search for the truth about the virus. As she said: ‘it became a possible 24 hour media embroilment’. Overcare made her ill. Understanding the relationship between emotions and immunity is the start but we need to employ techniques to make sure we keep our hearts and minds untroubled. A daily walk works wonders, so does meeting with friends and loved ones to talk and share. Wind down early in the day and make sure you get refreshing sleep. Do not over eat, especially as the autumn comes in. Many herbal supplements have a calming influence such as Valerian, Rhodiola, Siberian Ginseng, Green Oatstraw, and Lemon Balm. When the heart is troubled or even ‘broken’ through grief, nothing beats Hawthorn for it brings ‘peace to the heart’. Avoid the media, keep ‘news’ to a minimum, mix with people who build you up and avoid those who drain you or they will only add to the burden. Remember, we will get through this, but in the meantime give thanks for your wonder-working saliva. Hold your head up high and keep calm! 1. Studies have shown that S-IgA concentrations predict susceptibility to respiratory, oral, and aural infections (Lee et al., 2010; Nakamura et al., 2006; Tiollier et al., 2005). Hence, total S-IgA is considered an immunologically meaningful measure of mucosal host resistance (Macpherson et al., 2008).
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Relaxing Lavender Bath Salts Recipe
There is nothing more soothing than a warm fragrant bath in a dimly lit room. I remember feeling soothed by the lavender bags as I opened my grandmother’s chest of drawers as a child. It was a comfort somehow and I would pick them up and inhale deeply. There is growing evidence that the aroma of lavender can relieve anxiety, stabilise the mood and act as a natural sedative. And if you combine lavender with Epsom (magnesium sulfate) or Magnesium bath salts you have the perfect marriage to support relaxation. This is a simple recipe to make and actually the wonderful perfume rising as you make it may induce sleepiness. Do not operate machinery whilst you make your lavender bath salts. Relaxing Lavender Bath Salts In a bowl combine – 500g of Epsom salts or Magnesium salts 100g course or fine Himalayan salt (not necessary if you don’t have them) 2 tablespoons of dried lavender flowers 3 tablespoons of dried rose petals or cornflower or other pretty flower 40 drops of Essential oil of Lavender Dispense into a pretty glass pot. leave by the bath and add about 4 generous tablespoons under hot running water. Relax.
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The Anxiety Survival Guide
“Worry is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.” Arthur Somers Roche During times of uncertainty levels of anxiety and depression can increase. Thoughts can become overwhelmingly troubled and negative. Black and white thinking is common and you can begin to feel quite alone in your own repetitive thoughts. It becomes habitual. Often beginning upon wakening. And so the day begins and already thoughts create anxiety, tension, stress and depletion. But there are practical ways to turn these feelings around, and also specific vitamins, minerals and herbs to support the nervous system. I recently visited a local garden with beautiful plants, flowers and trees. I bent down and took in with awe the beauty before me of these works of creation, the design, colour and smell. You forget how the scent of a rose or the aroma of lavender swaying in the wind carries you somewhere. Out of the chattering head space, in to the present moment. And it can be glorious. It takes effort to make a daily promise to yourself. Stay present. Walk through a forest, field, park, your own garden and take in every sight and sound. When you go to bed at night take with you a pen and pad and write down every worry, however small they may seem. Being alone for too long can be detrimental and it is helpful, often lifting the spirits, to spend time with a like-minded friend. There are many studies linking low vitamin and mineral status to anxiety, worry and depression and there is a great deal of scientific data on the beneficial effects of herbs for these conditions. Survival Vitamins and Minerals Magnesium – study B-Complex – study Zinc – study Vitamin C – study Vitamin D – study Survival Herbs Lavender – study Lemon Balm – study Holy Basil – study Rhodiola – study Ashwagandha – study CBD (high quality available to purchase in-store or by telephone order – study
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Easy Falafel
Falafel is a traditional Middle Eastern food usually served in a wrap. A very easy recipe to whip up with minimal ingredients. Highly nutritious and rich in fibre and plant protein. Ingredients 1 tin or carton of organic chickpeas drained (380g drained) 1 small red onion roughly chopped 2 cloves of garlic roughly chopped 1 teaspoon of ground cumin 1 teaspoon of ground coriander small handful of chopped coriander leaves half a teaspoon of sea salt good grind of black pepper 1/4 teaspoon of bicarbonate of soda 1 tablespoon of organic plain flour 2 tablespoons of olive oil Make Add all the ingredients to a mini chopper and gently blitz until a course paste is formed. Divide into 7 or 8 balls and gently flatten. Heat the oil in a frying pan and fry for about 3 minutes on each side until crispy and golden. Serve with a big rocket salad, sundried tomatoes, cucumber and crumbled feta cheese and a wedge of lemon.
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