Currently viewing the tag: "nutrition"

Are you frequently experiencing physical exhaustion as well as emotional fatigue? Do you often find yourself fighting for energy? If the answer is affirmative, then it is time to start making some healthy changes to your diet and charge up your routine life.

Energy Absorbing Demons

Do you know that even some unnoticeable habits like poor nutrition can cause energy exhaustion? “Why I always feel tired?” is one of the most frequent complaints that health practitioners are receiving around the world. Well, the answer is not so complex to understand as it is the direct result of what we eat, do, and don’t do.

Lack of physical exercise, overdependence on caffeine, inadequate sleep, smoking, lack of proper body hydration, and excessive consumption of sugar and alcohol are some of the most prominent reasons for your physical as well as emotional exhaustion.

Energy Boosting Dietary Habits

1. The Science of Wholesome Nutrition

According to Harvard Health Publishing, incorporating a balanced diet is of paramount importance. Nutritionally, your diet should include balanced portions of healthy fats, proteins, vitamins, anti-oxidants, unrefined carbohydrates, and minerals. Choose unprocessed foods packed in vitamins and mineral e.g. healthy oils found in nuts, fresh green vegetables, whole foods, lean meat cuts, fatty fish with higher omerga 3 content such as, salmon, sardines, mackerel, and fresh fruits must be the key architect of your routine diet.

2. Consume Smaller Meals

Eating smart is also the key here. Heavy meals are a burden on our digestive system, but also negatively hamper brain activity triggering a state of fatigue. Our brain demands a steady supply of essential nutrients, and thus, it is helpful to divide your meals into 5-6 smaller portions a day. It not only keeps you charged up, but also improves your mood.

3. Low Glycemic Foods

Our body is slow to absorb sugar from low glycaemia foods, which helps in preventing energy lag and reduces energy highs and lows. Energy levels are more consistent and constant. Increasing consumption of foods with low glycemic index such as nuts, high-fibre non-starchy vegetables, whole grains like oats, lentils, whole wheat, and healthy oils such as olive oil.

4. Timing Is Crucial

People are known to skip their meals thinking that it will make no difference. As per nutrition researcher and professor of nutrition, Dan Benardot, PhD, RD, FACSM, “Never let your tank get on empty,”. Our body demands fuelling from time to time as it is biologically adapted to receive food at regular interval. It is imperative to have your breakfast, lunch and dinner around your routine time. Skipping meals or having them at irregular time lowers down blood sugar and depletes our energy level.

5. Energy Boosting Foods

To keep you charged up throughout the day, include following energy boosting foods as much as possible. Foods to include more in your diet are salmon, tuna and other fatty fish, bananas, sweet potatoes, apple, whole eggs, avocado, quinoa, yogurt, oatmeal, lentils, beans, strawberries, oranges, green tea, nuts (almonds, walnuts, cashews, etc.) and seeds (flaxseeds, chia seeds, etc.) These foods have shown to facilitate energy production within body cells. 

6. Caution with Deprivation Diet

If you are following any health diet that encourages you to deprive yourself of food, then it is time to rethink. Staving yourself, no matter what health goals you are trying to achieve, reduces metabolism, which encourages our body to preserve as much energy as possible and shuts down energy release mechanism. It leads to the feeling of lethargy and physical exhaustion. A better option would be to reduce the volume of food you eat but be clever about what you eat. In this way you will still consume the much needed proteins and carbohydrates but also the essential vitamins and minerals.

7. Body Hydration = Energy

This seems like the most obvious tip, yet millions of people face energy drain due to improper body hydration. Even mild dehydration can deplete your energy level. When our body is ideally hydrated, it ensures that all essential physiological functions are carried out optimally. It maintains ideal energy level and promotes better mood. Ensure that you are drinking at least 2 litres or 8 (8-ounce each) glasses of water every day.

Apart from effective nutrition for the body, therapies like acupuncture and massage are also a potent solutions to regain your lost mental energy level and feel charged up. They can de-stress you, enhanced your blood circulation, promote better sleep, assist in rest and healing and facilitate positivity in your mood.

 

 

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Unfortunately, there are many endless factors that are not in our control. Stress needs no invitation to sneak up on us. Sometimes, it feels like no matter how hard we try to get rid of, stress finds its way to crawl back into our life.

We blame our jobs, relationships, financial aspects, and/or other personal reasons for being under stress; however, the truth is that it is us that ultimately have to pay the price, and not anyone else. Managing stress is in your hands only.

Failing to cope with everyday stress can mess with body physiology to cause health disorders including heart disease, digestive problems, anxiety, depression, headaches, weight gain, sleep problems, memory loss, and lack of concentration.

Stress Affects Body Functions  

While we try our best to lead a healthy lifestyle by taking care of our internal health, both acute and chronic stress can spoil that plan. Adverse effects of chronic stress are not only restricted to our mental health since it creates havoc in many essential body systems.

Brain Functions

Our brain is constantly engaged to everyday stressors; it processes, analyses and reacts to everyday situations. Studies on human health conclude that stress can cause structural changes in certain brain areas and affects the functionality of the human nervous system. This is evidenced by the phenomenon of “Steroid psychosis”, which is induced by anti-inflammatory drugs (considered to be synthetic hormones) when used on behvioural and cognitive disorders.

Chronic stress can lead to brain mass atrophy, and can even reduce its weight. It affects cognition, learning, and memory functions. In summary, researchers concluded that chronic stress is linked to reduced cognition, neurogenesis disorders, weakened verbal memory, and disruption of memory & judgement.

Long term brain changes due to stress leads to the development of Alzheimer’s disease and dementia.

Immune System

For decades, health researchers have shown interest in understanding the relationship between the immune system and stress. Impaired immune system is one of the most critical adverse effects of stress. A compromised immune state leads to higher risk of illness. Stress can modulate processes in the central nervous system to affect the functionality of immune system. In fact, the secretion of hormones, managing numerous immune functions, can also be affected by stress.

Studies investigated and concluded that stress mediators like glucocorticoid hormone can adversely affect immune functions as they are capable of passing through the blood-brain barrier, thus affecting processing and cognition abilities long-term. Severe stress can also lead to malignancy.

Cardiovascular System

Cardiovascular diseases and stress are positively correlated. Both acute and chronic stress leads to an increase in heart rate due to constriction of blood vessels, which in turn increases blood pressure. Stress can cause blood clotting disorders, increase in blood lipids, atherogenesis (fat deposition), leading to cardiac arrhythmias and subsequent myocardial infarction.

Gastrointestinal System

Stress is known to reduce appetite, and can adversely affect gastrointestinal (GI) track functions. Studies have shown that stress can lead to GI inflammation. Moreover, it affects the absorption process, ion channel functions (critical for movement of substances across cell membrane), and stomach acid secretion. Stress can cause critical GI diseases such as irritable bowel disease (IBS), Crohn’s disease and other ulcerative diseases.

Are you aware that a nutrient poor diet can also contribute to worsening your stress level? Hundreds of health studies have suggested a strong connection between stress and poor nutrition. Nutrition is a vital stress buster. Switching to a healthier diet is quite a common recommendation from physicians and health experts for better stress management.

Managing stress should be an important part of a healthy lifestyle.  Another efficient way to manage your stress is by introducing stress reducing techniques, or therapies.  

Acupuncture is blessed with body relaxing and calming effects, it enables physiological changes that release endorphins and other calming chemicals. This makes acupuncture a great enabler to relieve stress and anxiety.

Do not let stress disrupt your brain health & body chemistry? After all, we all deserve a stress-free, healthy lifestyle.

 

References:

  1. Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017;16:1057-1072. Published 2017 Jul 21. doi:10.17179/excli2017-480 
  2. Mayo Clinic Staff. Chronic stress puts your health at risk. Mayo Clinic. 2016 [Online] Available from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037   [Accessed: 9 March 2019]
  3. Harvard Health Publishing. Protect your brain from stress. Harvard Medical School. 2018 [Online] Available from https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress [Accessed: 9 March 2019]
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Food intolerance is relatively a new concept, and can be difficult to understand. Even most doctors have a poor understanding of it, particularly when there is a mixture of signs and symptoms that do not belong in the same disease group or there is no pathological explanation.

Common complaints such as headaches, bloating and tiredness after eating may be due to food intolerance. Importantly, this is different from food allergy which occurs as an immune reaction that releases the chemical histamine into the tissues, causing itchy rashes, stomach upsets, cough, wheeze and more severe life threatening anaphylaxis symptoms. At times symptoms of  food intolerance can be similar to food allergy reactions, which can cause confusion. A food allergy will normally show up on allergy tests, however food intolerance may not. For this reason having food allergy tests do not always give the answers that we seek.  One way to look at this is as a spectrum, where food allergy is at the severe end whilst food intolerance is found in the middle with good health at the other end.

In food intolerance substances in food can increase the frequency or severity of existing symptoms or cause new symptoms. This can depend on the amount of the offending food that is eaten. Small amounts may not cause any problems, whilst larger amounts will give rise to troublesome symptoms. The reaction time to an intolerant food varies and since we eat and drink many times a day, sometimes we may get a confused picture of the problem.

Food intolerance adverse reactions may include;

  • General feeling unwell after eating e.g. bloating, heartburn and indigestion.
  • Malaise, tiredness and feeling sleepy.
  • Headaches, arthritis and eczema.
  • Flushing, nausea and bloating.
  • Diarrhoea and/or constipation.
  • Aversion for certain foods where the person not only dislikes the food, but also reacts at the sight or smell of the food. In some this is triggered by emotional association with the food.
  • Underlying anxiety can cause hyperventilation and considerable distress resulting in dizziness, tight chest, blurred vision, unusual body sensations or numbness.
  • Gut upset, weight loss and anaemia.

Food intolerance causes include;

  • Enzyme deficiency e.g. lactose intolerance.
  • Food poisoning: A history of gastroenteritis or food poisoning can leave longer term digestive problems.
  • Food additives: In sensitive people additives used for food preservation, consistency, colour and taste can trigger symptoms e.g. sulphites used to preserve dried fruits and canned goods, and some sweeteners can cause headaches.
  • Certain conditions e.g. irritable bowel syndrome increases the risk of food intolerance.
  • Celiac disease is triggered by eating gluten (found in wheat and other grains). There are some features of food allergy, but symptoms are limited to the digestive system.
  • Continual or recurring stress, or psychological factors.

Diagnosis of food intolerance is based mainly on a detailed history, response to treatment and a continual process of dietary review over a period of time. As explained earlier allergy tests are of little value. The history will help to identify the offending foods or other factors that aggravate symptoms. Often people are able to recognise some of the foods themselves, or by a process of trial and error i.e. by temporarily excluding a suspect food from the diet. Using a food diary to keep a record of what is eaten and any symptoms that may develop during that time is very helpful. Another way is to avoid all suspect foods from the diet until there are no symptoms, followed by a gradual reintroduction of one type of food at a time to see which cause symptoms. In both cases there is a risk of having an inadequate diet, therefore always seek advice from an experienced and knowledgeable medical or health practitioner.

In my experience the use of a combined integrated approach to treat food intolerance offers excellent results. It is important to remember that every treatment plan is individualised to the person, as each person is unique and different in the problems they experience. Additionally, they also vary in their response to treatments. In general following a detailed history every treatment will start with a dietary review, followed by reducing or avoiding the intake of problem foods. Learning to read ingredient lists of processed foods is key to ensuring that the appropriate foods are avoided. Often I find that there is a poor understanding of processed foods and what they may contain. In many cases because of deterioration in health there is food hypersensitivity, where people start to react to non-problem foods and present at my clinic with a very confused picture. Regular acupuncture treatments aimed at restoring healthy body function, by enhancing blood circulation, immune function and flow of Qi (energy), will help calm the body and reduce reactivity to foods. It also eases abdominal cramps, nausea, stress and anxiety. Where necessary multivitamins and supplements are advised to help reduce nutrient deficiencies, alleviate symptoms and in the long-term promote healing of the gut.

References:

  1. Food intolerance (2014). Australasian Society of Clinical Immunology and Allergy (ASCIA) http://www.allergy.org.au/patients/food-other-adverse-reactions/food-intolerance
  2. Li JTC, (2016). What’s the difference between a food intolerance and food allergy? http://www.mayoclinic.org/diseases-conditions/food-allergy/expert-answers/food-allergy/faq-20058538

 

Smoking is a significant risk factor for many diseases including cancer, cardiovascular, chronic lung diseases and gastric ulcers. According to The WHO  smoking kills nearly 6 million people each year i.e. approximately one death every six seconds. 5 million of these results directly from smoking, while more than 600,000 are due to passive smoking. Due to the lag of many years, smoking is a slow gradual killer and people don’t realise its impact on their health until much later.  By then they have already developed an addiction.  A survey in China revealed that only 38% were aware it caused coronary heart disease.  Amongst smokers who are aware of its dangers, most want to quit however worldwide national smoking cessation services are only available in 21 countries. Smokers wanting to give up have tried, but most attempts are unsuccessful. E-cigarettes have become the new alternative to smoking but its safety is yet to be evidenced, and in my opinion there is a need to be cautious before giving it the green light. Getting help through cessation advice services using nicotine replacement therapy and counselling may be helpful but don’t always work for everyone. Complementary therapy studies have been done on acupuncture, hypnotherapy, yoga, mindfulness meditation herbal remedies and dietary supplements with some encouraging preliminary results.

Acupuncture is an ancient traditional Chinese therapy involving the insertion of fine needles at specific points in the body. It aims to affect symptoms of withdrawal, and studies show that it reduces the taste of tobacco and the intensity of the desire to smoke. A review of of 38 acupuncture and related randomised studies found inconsistent evidence of benefit, however there is enough to support the possibility of a positive effect that is greater than placebo. When used in combination with education it is found to have greater benefit. Studies on  smoking longer term effects show that it helps to keep smokers motivated to reduce or even quit smoking, with the effects lasting up to 5 yrs.

Hypnotherapy is a therapeutic tool used to affect patterns of behaviour. A Cochrane review found the evidence to be unclear, and not more successful than other therapist contact interventions. Any encouraging results were attributed to the individual’s strong motivation.

Yoga, breathing exercises and meditation-based therapies demonstrate some positive results to stop smoking in a small number of studies. Yoga compared to a psychologist led wellness group showed greater rates of abstinence in the longer term, but also improvements in anxiety levels and perceived health and well-being.

Dietary supplements and herbal remedies, S-adenosyl-L-methionine (SaMe), silver acetate, lobeline (Lobelia inflate) and St. John’s Wort have not shown to be effective, and should only be tried with the advice and guidance of an appropriately qualified health professional.

There has been an ongoing interest in the use of complementary therapies to stop smoking. Regularly, I get smokers who express a need (for all the right health and economic reasons) to give up smoking and inquire about the effectiveness of complementary therapies.  My answer has always been the importance of a <b>strong inner desire (rather than just need) to give up, without which nothing works completely. Therapies like acupuncture can help to alleviate stress, aid relaxation, reduce withdrawal symptoms and the urge to smoke thus easing the journey to becoming smoke free somewhat soother, but in my experience the reason for smoking is the key influencing factor which needs to be addressed. Issues of life style choices, work, family, relationships and childhood can all form part of the picture. Finally, what determines which way it swings is a willingness to make real life changes, which is the ultimate ‘Crunch Factor’.

 

Finally, spring may have just sprung. The long, cold and damp winter has not been kind to our bodies with exacerbations of arthritic and rheumatic pains and nasty cold and flu viruses in the air. Dark and cloudy days and staying mostly indoors have deprived us of sunlight and vitamin D. Your body may need just a gentle nudge to get it back into the seasonal flow.

 

Here are 12 signs to look out for, and the reason for you to spend a little bit of effort getting your health back on-line.

  1. Weight gain, a few extra pounds gained over the winter overeating indulgence.
  2. Tired and sluggish, can’t think properly, ‘brain fog’ and poor concentration.
  3. Emotionally feeling stressed, low and lethargic.
  4. Tired eyes, dark circles around the eyes or puffiness around the face.
  5. Digestive discomfort or bloating and heartburn.
  6. Poor sleep. Difficulty falling or staying asleep, or waking up tired and unrefreshed.
  7. Drinking alcohol in the evenings to unwind or relax.
  8. Stopped attending the usual exercise, sport, yoga, and dance or meditation class.
  9. Eating more processed food or ready meals, and less fresh fruit and vegetable.
  10. Appearance of spots, dry skin patches or exacerbation of allergies and eczema.
  11. Headaches
  12. Body aches and pains.

To get yourself back on track, here are some things you can do.

  • Shift that body: It is a known fact that physical activity promotes the release of ‘endorphins’ also know as feel good chemicals. It relaxes the muscle and joints and invigorates the mind, thus preventing low mood and depression. Movement also improves the body’s blood circulation but also lymphatic flow which is important for our immune system. When we move our muscles act as a natural pump, helping blood to return to the heart, whilst the lymph flow is increased by 15-30 times. Our bone density responds to high impact movements (like jumping), making them stronger. Exercise also helps with weight management.
  • Good sleep regimen allows the body to rest and recuperate. The body has a natural circadian rhythm which is linked to the release of hormones and regulation of body functions. Research has shown that when we are awake the brain is in a state of inflammation, and sleep helps to reduce that inflammation.
  • Hydration, the body is 70% water and the blood and lymph circulation is dependent on it. Avoid dehydrating drinks such as tea, coffee, fizzy drinks and alcohol.
  • Clean up the diet by minimising processed and high carb foods especially bread, cakes, biscuits and fatty and fried foods. Avoid sugary foods.  Freshly cooked foods are much preferred. Regularise your eating and increase fruit and vegetables and essential fats found in fish, seeds and nuts.
  • Mindfulness is an excellent practice to manage stress and emotional distress. It calms and relaxes the mind and body.
  • Friends and Family is important for our well-being. Enjoy some relaxing or playful time with them.
  • Supplements can help to make up for loss due to increased stress, but also normalise existing body levels. Stress increases cortisol levels, which makes you eat more thus contributing to weight gain. In particular it also uses up B vitamins, vitamin C and minerals magnesium and zinc. It also affects the digestive microbiome of good bacteria which is extremely important for our immune system, so increasing pre or probiotic intake through food or supplement can help.
  • Therapies like massage, acupuncture, yoga is extremely beneficial for well being. They give an extra boost to health. Their importance is even more so when the usual self-management or health changes may not be sufficient. They are an added dimension to the overall treatment to facilitate and focus on health improvement to get added benefits to getting better.

 

Puffy eyes, Runny nose, Sneezing and headaches…..  ?

Slowly but surely we are moving into the allergy season. The combination of sun, fresh flowers and grass and warm air could be the end of a good spring or summer.

Good News! although the seasons are unavoidable, the need for antihistamines and a constant supply of tissues can be avoided with a few simple steps.

Hydration: Make sure you are well hydrated. On average drinking 2 –2.5 litres of fluids (includes drinks and soups) daily will ensure that your body functions can be optimised.

Supplements:  Start taking supplements now so that your body is fully protected when the allergy season starts. These are called ‘essential’ because the body is unable to synthesize them and they have to be obtained directly from food sources.  Supplements  are to be taken not necessarily as a treatment, but to support general health. They will top-up any existing nutrient deficiencies. To get the most benefit choose a formula that is right for your health needs. Here are some recommendations;

  • Vitamin C with bioflavonoids – strengthens the immune system
  • Acidophilus/probiotics-  support the gut, and helps the immune system
  • Multivitamin/mineral – supports vitamin and mineral deficiency or  added requirements
  • EPA/DHA fish oils –  provides omega-3 and omega-6 fatty acids, which are not normally produced in the body
  • Quercetin – anti-oxidant and anti- histamine action

Honey: Honey is one of the best natural allergy treatments. In particular if you can find honey that has been produced locally. Take a teaspoon full of honey daily for at least 6 wks before the allergy season starts.

Acupuncture & Acupressure: Effective both as a treatment and prevention for allergies and headaches, acupuncture regulates the body functions thus reducing the allergy response. The best part is that you can do it YOURSELF, but can prolong the effects of acupuncture treatments therefore requiring less frequent treatments. A great time to start is 4-6 weeks before the allergy season, but if you miss this preventative window you can still use it. It is not usual for people to experience immediate clearing of sinuses and heaviness of the head.

Face allergy

Specifically, there are 7 acupuncture points that can work wonders. All it takes is a little concentration and your fingers. Stimulating the points is not a substitute for real acupuncture but is excellent as a preventative measure and for treatment of sudden allergy attacks.

 

So, where to press?

Six points on the face. Three on each side, Bladder 2, Stomach 2 and Large Intestine 20.  All three points are pressed with firm circular pressure symmetrically on each side moving in the direction shown on the picture.

 

Spleen 5The seventh point is Spleen 5, located just below and distal to the medial malleolus (prominent bone on the inner ankle). In Chinese medicine allergies are linked to ‘dampness’ and this point acts on it. Dampness in the body is not healthy and acts like heavy sludge causing obstruction. You need only hold and press this point on one leg and massage it gently with tiny circular movements. The easiest position is to sit cross legged.

Seasonal allergy sufferers no longer need to stay indoors or suffer its effects. No more, thanks to acupuncture !

 

Note: This is a revised version of an previous post published 13/6/2016.

If there is one New Year’s resolution that we should all make is, drastically reduce the amount of sugar we have in our diet. Why ?…. because it is strongly linked with causing cancer. Shockingly this was discovered in a study nearly 50 years ago – but since the research was funded by the sugar industry the results were never published.

Most of us enjoy a sweet treat, but many are addicted to the taste of sugar.  Sugar has been linked to the development of diabetes and heart disease. In 2016 a study on mice linked high sugar intake with an increased risk of breast cancer. Previous studies have highlighted an increased risk of endometrial cancer in women and colon cancer in men, although clear cut evidence is still forthcoming.

Sugar is everywhere!. Increasingly hidden sugars are a problem. From dried fruits to fruit juice. Clearly, too much sugar is not good for our health but the challenge is how to avoid it. This is especially difficult for those who have a ‘sweet tooth’ and find it hard to abstain. It is essential that the body maintains blood sugar levels within an acceptable range. When it falls too low the energy supply to the tissues is compromised.

Sucrose and fructose, both constituents of table sugar are thought to change cell metabolism and increase cancer activity. Researchers  from VIB and Vrije University in Brussels most recently discovered that a compound found in sugar stimulates aggressive cancer cells helping them to grow faster. This research reaffirms the Warburg hypothesis based on the Warburg effect. The Warburg effect explains that sugar is rapidly broken down by cancer cells as fuel for growth. The reason for the rapid breakdown is because cancer cells are fast growing and therefore greater energy needs. Levels of sugar intake is much higher than healthy cells, and results in the production of lactic acid During the sugar breakdown reaction an intermediate compound is produced which directly activates Ras (a cancer causing protein). The researchers identified a vicious cycle where the Ras protein in turn stimulates sugar breakdown.

This direct link between sugar and the aggressiveness of cancer should not be ignored. However, it does not mean that eliminating dietary sugar will make you cancer free but it will improve chances of a more successful cancer treatment.

Reducing the consumption of sugar as a New Year resolution can be a turning point for improving your health. You cannot control sugars already contained in fruits and vegetables, but you can choose to reduce how much sugar you put in your tea or coffee. Most processed foods will contain sugar. There is more sugar in pre-packaged foods than you think. Always read the label !

 

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Christmas is one of the most testing periods of the year. It can be stressful but also challenging for our digestive system. We are excited but also anxious about organising the festivities and celebrations, whilst at the same time agonise about what presents to get for our friends and family. Being the end of the year we are also preparing to ‘wind down’ and regenerate for the New Year.

 

‘Tis the season for Flu and Colds’

Changes from autumn to winter means that the period prior to Christmas is full of flu and colds. This can carry on well into the spring. Frequent travel both local and distant exposes us to different cold viruses. Minimise your risks by maintaining a healthy immune system so you are more able to fight off any viruses. Eating a healthy diet, getting enough sleep and not smoking will help. More about flu supplements.

 

 ‘All I want for Christmas is Food’ 

Food and drink is a large part of Christmas. We must remember to stuff the turkey, but not ourselves. Food is always plenty at Christmas, turkey, nuts, chocolates, cheese, pudding, mince pies and cheese straws.  One Christmas dinner can add up to 3000 calories, between 500 -1200 calories more than the average adult requirement.  This does not include what we eat the rest of the day. Slowing down the speed of eating and savouring each bite will help to make the meal more satisfying. Remember that it takes our brain 20 min to register that the stomach is full.  A huge meal will give us indigestion and make us tired, thus contributing to weight gain. Be mindful about what you eat, and decide if it is something you really want before popping it into your mouth. Don’t eat it just because it is there.

 

‘Keep calm and say Ho, Ho, Ho……’                                                         

Don’t stress about making sure Christmas is Stress-Free. Most of us will be working through long lists of shopping, cooking and cleaning and visitors, so try to keep things manageable. Plan ahead and try to be organised. Shopping online can make things easier and if you are terrible at wrapping presents use gift bags.  It’s not a disaster if everything is not perfect and the mashed potatoes were a bit lumpy, or that the top of the Christmas tree you bought is not perfect – it’s what makes Christmas memorable. You could think ahead and consider organising some therapeutic treatments in the New year. Complementary therapies work really well for stress relief.

 

Peace, love and Joy’ 

Catching up with family and friends is a big part of the Christmas spirit. Instead of the usual salutatory wishes in a festive card, consider instead a photo card or a few sentences updating them about you and the family.   We have little choice in who we are related to, so there will always be a critical mother-in-law or a disapproving relative.  Prepare yourself for what is to come, but remember it is only for one day and you still have the rest of the year without them.

 

‘Silent night’

Make sure you rest and renew with plenty of restful sleep. Despite the time off work, late night celebrations from Christmas to the New Year will disturb our normal sleep pattern. Sleep hugely influences our physical and mental wellbeing. It is when our body heals and recovers from our waking activities. Try to return to your normal sleep pattern as soon as possible. Further about the benefits of sleep here.

 

‘Don’t get Ho, Ho, Hammered!’ 

During Christmas, alcohol is free flowing, mulled wine, bucks fizz, brandy, wine and even alcoholic punch. Don’t just indulge, decide what your limits are and then keep tabs on how much you are drinking. Mix non-alcoholic drinks in between and it will make it much more enjoyable. Excess alcohol can affect others. Be aware that although it can lift your mood initially, it is also a depressant and in some people can bring out unsociable and aggressive behaviour.  There is a considerable rise in the number of assaults and drink driving over Christmas and New Year. Added to this is increased incidence of alcohol poisoning.

 

Happy New Year! 

Let’s be honest, most of us spend the entire year not thinking about our health. Review the past year and consider if your health needs some attention. If you have had more frequent flu and colds, developed an allergy or skin condition, tend to get tired more quickly, fatigued most of the time, bones and joints ache, have a brain fog or spend time feeling frustrated and depressed, then it is time to make a plan to do something about it. It is more important than ever to get out the vitamins and minerals, consider having some therapies or book a doctor’s appointment.

 

Merry Christmas and a Happy New Year !

Moringa olifera Lam is a vegetable from the Brassica order. It is a small tree native to the sub-Himalayan region commonly used as a vegetable amongst the local people. Uniquely every part of the plant is edible; leaves, roots, seed, bark, fruit, flowers and the immature pods. Labelled as a superfood lately the Moringa has surged in its popularity and use.  Traditionally used as an Indian medicinal herb is usually found in tropical and subtropical countries, now most commonly found in both India and the Philippines but its cultivation has spread to other countries in Asia, Africa, Central America and the Caribbean islands.

Widely known for good health it has it is referred to as ‘the miracle tree’. For centuries it has been used for its anti-inflammatory, anti-spasmodic, anti-hypertensive, anti-tumour, anti-oxidant, anti-pyretic, anti-ulcer, anti-epileptic, diuretic, cholesterol lowering, renal, anti-diabetic and liver protective actions. Due to these amazing abilities it has been used to treat a variety of ailments, such as skin infections, anaemia, anxiety, asthma, blackheads, blood impurities, bronchitis, catarrh, chest congestion, cholera and many other illnesses.

 

Densely packed with Nutrition

Moringa is claimed to be ‘the most nutrient-rich plant yet discovered’. The reason for this is because it is densely packed with nutrients. Most greens constitute 90% water and 10% nutrients, in comparison moringa leaves are 80% water and 20% nutrients. This includes many essential nutrients such as, vitamins (B6, C,B2, A) , minerals (iron, magnesium, zinc), proteins and omega 3 and 6 fatty acids. Leaves are most commonly used part of the plant for nutrition and traditional medicine use because they are rich in protein, mineral, beta-carotene and antioxidant compounds.

High in Antioxidants

Naturally the trees are able to withstand environmental stresses, diseases and attack from pests due to a defense mechanism gained from phytochemicals, which includes antioxidants and other defence compounds. This benefit is gained when consumed by people. The tree stores these phytochemical compounds in an inactive form. When chewed or crushed by an insect the compound is activated through enzymatic action and released, thus deterring the insect with a bitter or spicy taste.

In the human body these same compounds act a potent anti-inflammatory, useful for combating conditions like cancer, diabetes or arthritis which are associated with chronic inflammation. In addition to vitamin C and beta-carotene it also contains powerful antioxidants like, Quercetin and Chlorogenic acid. A state of constant inflammation contributes to improper functioning and processing by the body therefore reducing the body’s ability to recover and heal.

In one study participants with type 2 diabetes were given 8gms of moringa daily for two months found that their glucose levels decreased by 28%.

Health Benefits

  1.   Regulate blood sugar levels: Isocyanates present in the plant helps to lower blood sugar levels in diabetics.
  2.   Lowers cholesterol levels through its anti-inflammatory effects
  3.   Improves anaemia: 100gms moringa leaf contains 28gms of iron.
  4. Water purification: moringa seed powder can be used to clarify and purify water by lowering bacterial concentration, making it safe for drinking.
  5. Enhances lactation; traditionally used to increase milk production in mothers.

Moringa can be extremely useful to improve nutritional health. In particular if there are underlying conditions with chronic inflammation. There is proven evidence on its role in benefiting diabetes, lowering cholesterol and as a water purifier.

 

Bibliography

Health benefits of Moringa oleifera. Abdull Razis AF et al. Asian Pac J Cancer Prev. (2014)

Cultivation, Genetic, Ethnopharmacology, Phytochemistry and Pharmacology of Moringa oleifera Leaves: An Overview.Leone A et al. Int J Mol Sci. (2015)

 

IVF (in vitro fertilization) is a modern miracle, responsible for 3% of babies born in the UK. However undergoing IVF treatment can be extremely stressful. For the women with fertility problems, it is often a lonely road speckled with feelings of failure, guilt and desperation. This is made worse when seeing friends, family and colleagues enjoy the pleasures of having children.

The media are good at writing IVF success stories, but they fail to report those that have failed. Most people are unaware that two thirds of all IVF cycles fail. That even with seemingly perfect laboratory embryos something else can still unbalance the equation resulting in disappointment. Added to this is the financial burden, particularly when couples reach out to private clinics. Many will no doubt readily share their experience of huge roller coaster of emotional pain and anguish. Reasons for cycle failure are multiple, ranging from genetic, chromosomal, implantation problems, other gynaecological problems, general health, nutrition, age, stress and other nameless factors. For this reason it would make sense to maximise the success rate, but how would you do this?

Preparation is the key to success! It takes 3-4 mths for an egg to mature so the earlier you start the better. The more positive steps you take the greater benefit you will gain. Focus on preparing your body and mind for the journey ahead – “Creation of a baby”. Make improvements to your nutrition early. A good nutritious diet supported by vitamins, minerals, antioxidants and essential fatty acids will ensure that good quality eggs are produced. A nutritionist will be able to recommend the best supplements for your need.

Many IVF clinics recommend using acupuncture as an adjunct to maximise treatment success. Fertility enhancements provided by acupuncture apply to both natural conception and IVF patients. A study by Homerton University Hospital London, involved 160 couples experiencing fertility problems. Half were assigned to have four sessions of acupuncture during their IVF cycle. Of those who received acupuncture 46.2% successfully achieved pregnancy. Amongst those who did not pregnancy rate was 27.7%.

Acupuncture is a well know regulator of hormones and works by affecting the hypothalamic-pituitary-ovarian axis, which is central to the fertility process. Scientific data shows pregnancy rates can benefit by;

  • Regulating hormonal secretions and balance thus improving menstrual and ovulation regularity and normalising ovulation pattern.
  • Normalizes basal body temperature patterns
  • Improving the quality of eggs and sperm
  • Increases embryo survival and implantation
  • Improves blood flow to the uterus.
  • Enhance sense of well-being and relaxation, which reduces production of harmful stress chemicals.
  • Moderate immune function, which can cause implantation failure.

From my experience many women have emotional blockages which need to be cleared. The treatment is focused on supporting the yin and increasing blood circulation to the uterus and ovaries, whilst at the same time supporting the kidney energy to improve hormonal regulation. Acupuncture has long been used to improve fertility and help couples conceive, both naturally and supporting IVF. The more you do to help your mind and body, the better the chances of success.

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