Journal
Preventing and Surviving Influenza – with special reference to Covid19
Guest post by Brian Lamb, Medical Herbalist The old adage: ‘An ounce of prevention is worth a ton of cure’ is especially relevant with regards to influenza. Here are the factors that can open you up to an invasion by the influenza virus. In essence this means lowered immunity, inflammation and poor lung function. As you will read later, inflammation and lowered immunity are key factors in preventing an invasion by the influenza virus and toxic mucus (to be explained later) could be a factor determining whether you survivor.As you can see, there is much to attend to, to prevent an opportunistic influenza virus gaining a foothold in your body. Of the 12 lifestyle factors that open you up to catching influenza most are self explanatory and should be taken as given but emotional disharmony is a factor that deserves further explanation. Emotional disharmony It is not generally appreciated that our first line of defence against pathogens exists in our saliva! Saliva contains a protein known as a globulin and of special interest is secretary immunoglobulin A (S-IgA) which is central to mucosal immunity. S-IgA is an immune system antibody right there in our saliva as our prime weapon against pathogens and toxins. However…… emotional disharmony severely depletes it. As well documented by the Institute of HeartMath —who promote a heart-centred life as the bedrock of health —‘only five minutes of anger (whether enacted or ruminated over) can lower S-IgA for up to six hours. The facets of emotional disharmony include: anger, frustration, jealousy, envy, perceived injustice,, lonliness, anxiety, depression, psychosis, compulsive- obsessive disorder, bipolar syndrome, overcare, sympathy and more. Surprisingly, the emotion of sympathy is not a good one. Compassion, like empathy is controlled care, but sympathy is overcare when we over-engage to our detriment and absorb misery outwith our orbit. Many who got caught up in the outpouring of irrational sympathy and grief during the funeral of Princess Diana may have noticed follow-on lowered immunity and colds.To be continued……..
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Beetroot Systemic Detoxifer and Nutritional Powerhouse
This is a lovely recipe my dad developed some time ago. The original recipe used the smaller variety of oranges, but I am using blood red variety. A powerhouse of nutrients containing beetroot, blood red orange (tangerine, clementine, mandarin or satsuma are also good), raisins and walnuts. Key benefits – BEETROOT Lowers blood pressure and protects against stroke and heart attack A wide spectrum of vitamins, minerals and anti-cancer phytonutrients Oxygenates the blood and boosts physical endurance BLOOD RED ORANGES High in Vitamin C Protects against type 2 diabetes High in antioxidants Natural source of folate (folic acid) WALNUTS Improves skin, hair and nails Nutrient dense Boost mood May reduce risk of pancreatic cancer RAISINS When grapes are dried their anti-oxidant capacity greatly increases Good source of energy Provide calcium and boron for bones Iron and copper protect against anaemia r e c i p e 1 medium sized, organic raw beetroot 1 blood red orange or 2 small (ie. clementine, tangerine etc) Small handful of walnuts Small handful of raisins m e t h o d In a mini chopper add the peeled oranges and whizz to a juice. Scrub and chop the beetroot adding to the chopper with the raisins and walnuts. Blitz to a consistency that can be eaten off a spoon. This is not a smoothie and should be eaten as a separate meal.
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10 Things to Appreciate About Isolation
Isolation has been forced upon us. What a strange feeling. It is taking a bit of time to get used to and has only just begun. I appreciate for some already in isolated circumstances this is not an outcome you relish, but this is where the rest of us can step in and help. We must keep in touch with the lonely or elderly. Pass a note through the door, leave a bunch of flowers and let them have your number so they don’t feel so alone. Life has taken on a new meaning. And it’s not all bad. There are precautions to take but now is not the time to become too insular but instead to reach out. During this period, much healing can be done in the world and it starts now. 10 Things to Appreciate About Isolation Slowness – life has taken on a different pace, enjoy it and the feeling of slowing down Community – look after your neighbours, if we pull together great things can happen Nature – the sky seems bluer, the grass more green and flowers just especially uplifting. They have always been here but now are in technicolour Books – immerse yourself in learning, history, stories, poems and the world Sleep – one of the most important pillars of health, enjoy getting to bed early and healing during the hours of darkness Cooking – get the cook books out, improvise, take time to prepare a lovely meal, food is medicine A deeper sense of gratitude – life is still beautiful and I am looking more closely at everything Decluttering – it is the perfect time to clear out, tidy up, and give to those in need Joy in small things – a kind word, a small deed, a blooming flower, friendships are taking on a whole new meaning Deeper love – love is more than a feeling, it is an action and it has never been more necessary Together we will get through this. “I was being cured of soldiering on endlessly: my job was now to be still, which had become almost easy at last.”― Rebecca Solnit,
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10 Ways To A Happy Healthy Gut
Gut Health – What does it really mean? More and more the intricate workings of the gut are being studied. Everyone wants a healthy gut but perhaps don’t know where to begin. The subject is huge and intriguing. To start with it might be useful to explain a few words that you often come across when reading articles on gut health – Gut Microbiome – the trillions of funghi, bacteria and microbes living in the gut Probiotic – a bacteria that lives naturally in the body. Probiotics can be taken in supplemental form or as a ‘live’ fermented food such as kimchi or olives. Prebiotic – a type of dietary fibre, a fuel to help bacteria grow. Found in foods like leeks, onions and aparagus. Gut Dysbiosis – when the bacteria in the gut becomes unbalanced A gut under attack Many people suffer from tummy complaints, from constipation to IBS, and bloating to colitis. Sometimes symptoms are vague. There may be a sense of a gut that is fermenting, unsettled, hard and reactive to certain foods or stress. Hippocrates stated that all disease begins in the gut. It is one of the most used quotes in natural health medicine, and it appears some 2000 years later science is showing he may have been right. I recently visited The Royal Society of Medicine, and there Professor Tim Spector who has been studying the microbiome told us a story about his son. Tom was at university and his father asked him to experiment by eating only McDonald’s fast food for 10 days; breakfast, lunch and dinner. Not only did he feel tired and become pale quite quickly, after 10 days Tom had lost about 40% of his gut bacteria. Three years later his gut is still recovering. I was shocked at how quickly health can deteriorate when environmental conditions are compromised. His story taught me how sensitive we are to poor diet, antibiotic use and stress which can create devastating effects in the gut and furthermore our overall health which can take a long time to recover from. We really are what we eat. Many people suffer from gut dysbiosis. Symptoms like bloating, bubbling, pain, constipation and diarrhoea may be present, but often it will manifest itself in other ways. You may suffer from brain fog, depression, anxiety, fatigue, allergies, aching joints or depression, and not realise that at the root of these issues might be a gut imbalance. The Vagus Nerve As you can see in this old anatomical drawing of the vagus nerve, with its tendrils around the gut area, signals travel from the gut to the brain and vice versa. A healthy gut bacteria makes all the difference to your overall health and well-being. “Ingestion of beneficial bacteria modulates behaviour and brain neurochemistry via this pathway.” “oral treatment with a specific microbe, Lactobacillus rhamnosus JB-1, was able to mediate anxiolytic and antidepressive-like behaviour through a mechanism dependent on gut-brain signaling via the vagus nerve” – Study “Feelings” make a lot of sense when you see this diagram; why a worrying thought might make you run to the toilet, and also how poor gut health can cause depression. “With a lot of newly emerging research highlighting the gut-brain connection, it appears that the brain is actually the most susceptible organ to being negatively affected by gut dysbiosis before other organ systems show symptoms,” says Caitlin Thompson, neurobiology researcher. “This is because the microorganisms in our guts dictate a number of neurologically significant processes such as neurotransmitter production and balance, nutrient extraction, and neuroinflammation. It is even possible for bacteria to migrate up the vagal nerve from the gut into the brain.” This is one of my favourite drawings because you can see the immense nerve endings in the gut. You can understand why it is often called the ‘second brain‘. Phrases like ‘gut feeling’, ‘in the pit of my stomach’, ‘stomach in knots’, are now easy to understand when you see exactly how feelings can come from the gut and send a thought to the brain where the vagus nerve begins. You can also see the nerve around the heart area where feelings are also sensed. The subject is huge and intriguing but we know enough that we must take care of our tummy. A healthy gut cannot only alleviate physical gut problems but also diseases of the mind. You really are what you eat. 10 ways towards a healthier gut = happier mind = better overall health Incorporate 20 plant foods in to your diet from herbs, spices, fruit and vegetables. Consume prebiotic rich foods like onions, garlic and leeks. Eat a diverse and colourful plate. Practice deep diaphramatic breathing to stimulate the vagus nerve. Reduce stress, it compromises gut health. Only use antibiotics when absolutely essential and then take a probiotic to repair any damage. Soil-based probiotic here. Incorporate a small amount of probiotic fermented foods every day – kefir, kimchi, kombucha, olives, miso, sourdough bread, yoghurt, natto. Take collagen to heal inflammation and improve digestion. Eliminate or reduce gluten – note any discomfort or tiredness after consuming foods with wheat. Inflammation upsets the microbiome. Dirt makes you happy – get your hands in the soil. Studies show that coming in to contact with and inhaling bacteria from the soil when gardening lifts the spirits. A natural anti-depressant, the effects can be felt for up to 3 weeks. Did you know that an organic apple contains around 100 million bacteria. Most are in the seed and the rest in the flesh.
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Spicy Kimchi
Studies show that consuming kimchi has a beneficial effect on gut bacteria. A raw and unpasteurised fermented probiotic food. It is easy to make and as little as one tablespoon a day offers benefits to the gut microbiome. SPICY KIMCHI RECIPE Ingredients 1 white cabbage 3 organic carrots 1 bunch of spring onions 1 bunch of radishes 2 inches of ginger 4 cloves of garlic 2 tablespoons of Aleppo chilli flakes (or other medium heat) 6 teaspoons of sea salt Method Finely slice the cabbage and spring onions, grate the carrots, radishes, ginger and garlic. Stir everything together in a large roasting tray along with the chilli flakes. Using a potato masher, mash all the ingredients for 5 minutes. Liquid will come to the surface and then leave for one hour. Use a large pickling jar with a screw lid and pack all the ingredients in to it, pushing down with the end of a rolling pin until liquid comes above the vegetables. Leave the jar at room temperature with the lid on, but not fully turned, on the worktop for 3 days. Don’t worry if you hear some hissing noises. This is it fermenting! Put in the fridge where it will last for about 2 weeks. Enjoy a few tablespoons a day as a side dish.
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NAC a Supplement to Help You Breathe and Break the Habit
NAC is short for N-acetylcysteine, a supplement form of cysteine which is a semi-essential amino acid, necessary for making glutathione, an anti-oxidant that helps flight free radicals. Amino acids are the building blocks of protein and play important roles in the body. Cysteine is found in most high-protein foods like cheese, eggs, chicken and legumes. Historically NAC has been used in chronic respiratory illnesses as well as an antidote when the liver has become toxic from a drug overdose. Furthermore studies also show NAC targets the area of willpower, gambling, cravings and addictions. Researchers have found many benefits, but for now we will concentrate on its application for lung health and psychological conditions. Respiratory Conditions NAC can be very beneficial for people suffering from a variety of lung conditions, acting as an expectorant and antioxidant. The replenishing action of glutathione reduces inflammation in the bronchial tubes and lungs and mucus becomes looser and easier to expel. Studies show NAC has positive benefits for the following conditions – COPD (chronic obstructive pulmonary disease) 600mg of NAC twice a day showed significant improvements Bronchitis Cystic fibrosis Asthma Sinus and nasal congestion In combination with NAC, thyme syrup is the ideal accompaniment. Addictions and Psychiatric Disorders NAC helps with a variety of issues including – OCD Cigarette and marijuana addiction Cocaine addiction – helps decrease withdrawal symptoms with less likelihood of relapse Bipolar disease and depression Trichotillomania, skin picking, and nail biting Schizophrenia Depression Dosage – 1220 – 1500mg of NAC daily has shown to be beneficial for addictive behaviour. 1800mg of NAC daily for up to 12 weeks has shown to be an effective anti-catarrhal agent.
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How a Man Forgot to Die
Stomatis Moraitis was a war veteran who arrived in Florida from the Greek Island of Ikaria in 1943 to have treatment for a combat wound. Along with his wife and three children the United States became his home. But then in 1976 while climbing the stairs he noticed he was becoming breathless. Chest x-rays showed he had developed lung cancer, which was confirmed by nine other doctors. Given 9 months to live and offered aggressive treatment Stomatis made the decision to return to the island of Ikaria with his wife Elpiniki. There he could be buried in the cemetery overlooking the sea. They returned to his parents pretty white washed house amongst the vineyards, where Stomatis prepared to die. At first he spent his days in bed being tended to by his wife and mother. On Sundays he would go to church where his grandfather had been a priest. There he would see his old friends. They would talk for hours over a few bottles of wine. Stomatis thought he may as well die happy. About 6 months passed and Stomatis began to feel stronger. He started to plant vegetables, tended to the vineyard and played dominoes with his friends in the village. He basked in the sunshine, drank in the fresh air, enjoyed the local food and sipped on the famous Greek Mountain Tea. Years went by during which he extended his parents home for his children and worked hard in the vineyard where it produced 400 gallons of wine a year. He lived way beyond his predicted expiration date by over 40 years, and when he returned to the US some years later to visit the doctors who had diagnosed him he found they had all died. Stomatis passed away peacefully at the age of 102, and not of cancer, on February the 3rd 2013. He never sought any therapy, he just went home. HOW TO LIVE TO 100 The island of Ikaria is in one of the Blue Zones, a region in the world where the inhabitants live much longer than average. Stomatis has much to teach us – Have a sense of purpose Get some sunshine Don’t clock watch, Stomatis never looked at his watch Listen to your body and take a nap if you need to Laugh with your friends Reconnect with your faith Find your tribe and surround yourself with people who love you Get out in nature and walk Eat honey and take herbs Enjoy your garden and tending to your plants Enjoy a glass of organic wine I often wonder with Stomatis, was it just that he came back to a place he felt most at home, both in himself and with his surroundings. The study of epigenetics has shown us that genes are constantly expressing themselves for good or bad, according to their environment. So in short doing activities, having thoughts, being with people that make us feel well and happy may be more life saving than we think. See Stomatis in this short video here tending to the olives. “But I know, somehow, that only when it is dark enough can you see the stars.”― Martin Luther King, Jr.
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10 Ways to Beat the Bloat this Christmas
The season of indulgence is upon us ……. We are all looking forward to a tremendous feast on December the 25th (unless you are cooking of course, and by the time you sit down you would rather have a nap). As soon as dinner is over there are cries from all corners about eating too much, bloating, indigestion and trapped wind ……. Not to mention the over consumption of alcohol and sweets that follows in the days ahead. This all leaves the body over burdened. So if you are already concerned about the effects this holiday period has on your health follow the tips below for a healthier Christmas. TEN WAYS TO LOOK AFTER YOUR TUMMY AND LIVER THIS CHRISTMAS 1 Start the day with a large glass of warm water and lemon. Not only does the lemon encourage the liver to produce more bile which aids digestion and detoxification, but you will feel full after the water and less likely to eat too much. 2 Take Aloe vera. A wonderful herb to support gut health and for sufferers of IBS. Reduces inflammation and flatulence, soothes the stomach, supports digestion and helps with constipation. 3 Move. A brisk walk after a meal will help aid digestion and encourage the bowels to move. It will also boost circulation and if you can walk up a sweat, help detoxification. 4 Breathe deeply. With all the anxiety that can creep in to make the big day the best ever breathing can become short and shallow. Not good for the stomach at all. Perhaps begin and end the day with 5 minutes of deep abdominal breathing. Hands on tummy. Breathing in through the mouth for 4 seconds, hold for 2, out of the mouth for 6. 5 Take digestive bitters before each meal. Bitter herbs start their work as soon as you taste them on the tongue. They support the health of the stomach, gallbladder, pancreas and liver, improving protein digestion and the breakdown of fats, reduce gas and bloating, reduce sweet cravings and regulate blood sugar. These also can be very useful if you feel nauseous and lack an appetite. 6 Adopt “Hara hachi bu”, a Japanese saying that means to stop eating when you are 80% full. Perhaps have a smaller plate so you don’t eat quite so much:-0 7 Finish your meal with a chamomile or fennel tea to soothe and reduce bloating. 8 Relax. Spend time with loved family and friends just being. Yes if you are hosting there seems to be a lot to do, but there is no point if you can’t take time to breath and ponder and enjoy the day. Feeling uptight and stressed will only cause digestion to shut down and discomfort to arise. 9 Eat some fermented food. Kimchi, saurkraut, kefir or kombucha. Pre and probiotic support. 10 Take Milk thistle before bed. The active component in Milk thistle is called silymarin which protects the liver and supports liver function. It is commonly taken to reduce the effects of over consumption of alcohol and studies show that it not only protects but also repairs liver damage from alcohol abuse. So now you have everything you need to have a happy belly over Christmas:-)
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Blueberry Bars
A delicious, easy recipe packed with antioxidants, vitamins, minerals and fatty acids. The ideal snack for home, work and school. Ingredients 150g of rolled oats 50g desiccated coconut 50g chopped dried mango 50g chopped dates 50g chopped walnuts 1 heaped tablespoon of blueberry powder (Buy here) 5 tablespoons of organic coconut oil (read here why it is a superfood) 4 tablespoons of honey Method Preheat the oven to 200°C, fan 180°C. Weigh and mix all the dried ingredients, including the blueberry powder in a bowl. Gently melt the coconut oil and honey and thoroughly stir in to the dried ingredients. Grease with coconut oil or line a 16cm by 16cm tin, or one where you will have at least a 1.5 cm depth of the mix. Place in the oven for 20 – 25 minutes. Take out of the oven and leave to cool for 10 minutes before using a knife to mark out the bars. Leave to cool completely before removing the bars. Want to use your Loov Blueberry Powder again? Make this beautiful drink for sleep and rejuvenation.
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