Published by Haywood Media
March/April 2013
www.wellbeingmagazine.co.uk
informative l
inspiring
enlightening
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HERBS:
RETIRED
Agnus Castus
ROMANCE
FENG SHUI
REVIEWS
Books & Tried & Tested
Tips for love
FASTING
MENOPAUSE
5 day 2 day
Getting the right support
nutrition
VITAMIN D
NUTRITION
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FITNESS
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HEALTH
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TRAVEL
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COMPETITIONS
www.wellbeingmagazine.co.uk
CONTENTS Inside this issue...Mar/Apr 2013
Wellbeing Magazine HEAD OFFICE
Haywood Media 2 The Hall, Turners Green Road Wadhurst, East Sussex TN5 6TR
Tel: 0800 881 5375
www.haywoodmedia.co.uk
News
Lesley Hallows
LOCAL NEWS News from your area ...
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Features WORKSHOP Guided by Innersense.......................
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NUTRITION Powerhouse - Vitamin D ..................... Alternate day fasting...........................
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FENG SHUI Love is in the air..................................
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THERAPY Modern hypnotherapy....................
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TRIED & TESTED Products for you and your family.....
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HERBAL MEDICINE Agnus Castus................................
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QUICK FIX DINNERS Modern day eating habits...............
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BOOK REVIEWS What have you read lately?.............
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Publisher lesley@wellbeingmagazine.com
Richard Branson
Website richard@wellbeingmagazine.com
Rachel Branson
Editor rachel@wellbeingmagazine.com
Associate Travel Editors Frances Barnes & Nick Hordern
Contributors l
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MENOPAUSE Hotflushes & night sweats...................
17 Regulars
RELATIONSHIPS Retired romance..................................
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Kate Arnold Jan Brockle Marilyn Glenville Tara Love Perry l
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28 Therapy Rooms 34 Diary & What’s On
Whilst every care has been taken to ensure that the data in this publication is accurate, neither the publisher nor its editorial contributors can accept liability to any party loss or damage caused by errors or omissions resulting from negligence, accident or any other cause. We are unable to check claims made by advertisers are legal and truthful and that all products and services are safe, Wellbeing does not accept any liability in relation to advertisements placed.
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Š Wellbeing Magazine 2012
Reproduction in whole or in part without written permission is strictly prohibited.
Wellbeing 3
LOCAL
NEWS
Wellbeing news from around your area...
Welcome TO WELLBEING MAGAZINE!
I trust that this finds you all keeping well, and having made a good start to 2013. We’ve begun the year perhaps uncertain as to whether to venture outside wearing layers with scarves, hats and gloves, or whether to opt for the wellies and brolly look! I guess the uncertainty all makes for a normal British winter, or any season in fact! Delays and disruptions aside, I did enjoy the snow - it makes everything look so pretty! Though I do hope that there will be a better balance between the elements this coming year. I hope that you, too, are able to find balance in your lives, and are enjoying success and happiness in each facet. And that you can find the space sometimes to simply BE. When you get the chance to put your feet up, I hope that you’ll enjoy this edition. There are plenty of tips and links, if you need, to help you restore balance and harmony where you need it. Please share the magazine with your loved ones. It can also be read online or downloaded at www.wellbeingmagazine.co.uk Until next time, wishing you all the good things that you wish for yourselves.
Lesley Publisher
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INTUITIVE HORSE SEEING YOU FOR WHO YOU REALLY ARE
Imagine spending time with a horse out in nature where he ‘listens’ and senses your every emotion, he ‘sees you for who you really are’, he walks with you, he stands by you, he gently nuzzles up to you, maybe even lies down with you. Thinking you possibly couldn’t have that with a horse? Worried or excited by the thought? Doesn’t matter which, our monthly 3 day intuitive horse retreats are for everyone and no horse experience is needed. The selfdevelopment retreats allow you to spend time with our horses whilst getting in touch with your intuitive side and working through any difficulties you may be experiencing in your life. The retreat is designed to get you thinking about your relationship with yourself and your external environment. For more info please visit us at www. intuitivehorse.co.uk or call 07825 036301 All retreats are based in Hastings. Intuitive Horse - ‘seeing you for who you really are’
Wellbeing news
How do we own our truth? Truth is the wisdom that fills up our hearts wanting to be felt and shared. At times our vision can be muddled, our minds confused and we can feel blinded to ‘truth’. So how do we see it? Through recognising it is our
‘story’ which causes this destruction in our minds; the repetitive behaviours and non-movement of our dreams. By releasing our story we can find the way out of stagnation and discover the truth of our heart. First we must open our voice and admit there is a story there that needs seeing, requires working through. Once we own our story we shall embark on Owning Our Truth!
Within the discontent lays the key to its cure Practitioner, Counsellor
& Workshop Leader ~ Shamanism has allowed Narda to seek her own truth releasing guilt, shame, doubt & heaviness, she has been guided into joy and lightness of being, enchanted by the truth of her own heart. Harner Shamanic Counselling ~ In our minds we become lost within our problems and it can be difficult to find a way out. Bypassing the confusion of the mind you will learn the way out is to speak the truth that comes from the wisdom of the heart.
Finding the Way Coaching ~ Circle of Reality, Finding Sacred Dream, Retrieving Original Destiny, Destroying Negative Beliefs, Power Retrieval. Restoring Psyche /Healing Soul ~ Shamanic Extraction, Soul Retrieval, Power Retrieval
Visit www.narda.co.uk to learn how core-shamanism can help you
RAINBOW KIDS YOGA IN EASTBOURNE
Y
oga for kids is a great way for children to develop important skills in a fun, healthy, non-competitive environment. Even at a young age, children often feel pressure at school academically and socially, plus the added pressure of competitive organized sports. It is easy for girls and boys to become overly self-critical, and lose confidence in themselves as they grow and change. Yoga is a great remedy; there is no judgment in a Yoga class about how a child does a pose or plays a game.
Doing a pose ‘perfectly’ is not the aim of yoga - the aim is to nurture a child’s inner strength and self acceptance. On 12 - 14 April Rainbow Kids Yoga is hosting their annual 3-Day ‘Yoga for Kids and Families’ Teacher Training in Eastbourne, at Pathway Yogi Studio. This certification course is highly recommended for Yoga teachers, kindergarten/school teachers and educators, professionals who work (or would like to work) with children in different settings (like dance, drama, art, acrobatics, gymnastics, ‘etc) and
for parents, who are looking for new, creative, fun, healthy and noncompetitive ways to connect and play with their children. On Saturday, 13 April, from 16:30 to 17:30 Rainbow Kids Yoga are hosting an Open Community Yoga Class for Parents and Kids at Pathway Yogi Studio, open
to all kids ages 3-9 with a parent or caregiver. Come for an exciting hour of yoga poses, games, fun and adventures. Wear comfortable clothes you can move in. Yoga has never been this much fun! £10 suggested donation per family. Donations go to a local children’s charity. If you’re not taking the 3-day training but want to participate in the Community Class with your child, please email us at info@ rainbowkidsyoga.net or visit our site for all the information - www. rainbowkidsyoga.net
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L O C A L VIBRATIONAL
NEWS CHIROPRACTIC AWARENESS WEEK 15th - 21st APRIL 2013 Given that over half of us regularly suffer with back aches, neck pain or headaches, we thought we’d ask our local chiropractors from Lushington for some advice. Doctor of Chiropractic, James Revell, tells us that “too many people ignore the niggles, waiting for them to build up to major problems. It’s better to look after yourself, rather than letting it get out of control and ending up needing treatment. You can’t get a “replacement spine” so look after what you’ve got before it’s too late.” His top 5 tips this April are: 1. Sitting: Support your low back when sitting and don’t curl up on the sofa, as it’ll twist your spine. 2. Sleeping: On your back is best for your spine. If you really want to sleep on your side, then put a
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pillow between your knees so you don’t twist into the recovery position. 3. Keep active! Get into the habit of taking a brisk walk daily. I also suggest practical or fun exercise because we’re more likely to stick to it. 4. Listen to your body: Pain is a warning. If something is hurting, don’t ignore it. Particularly important this time of year when we start hitting that gardening again! 5. Ice: (no I don’t mean in the gin and tonic) If you’re achy use an ice pack, wrapped up, for 5-10 minutes to calm any swelling. To mark Chiropractic Awareness Week Lushington Chiropractic have agreed to waiving the £49 consultation fee in exchange for a donation to Dr Barnardo’s Children’s Charity. Call Lushington Chiropractic on 01323 722499
ESSENCES
How are essences made? Vibrational essences are made by placing the given crystal in/or by water and placed in the sunshine to allow a process called solarisation. As water carries a memory this process allows the water to become infused with the vibration of the minerals/crystals. Our physical body is made up of approximately 80% water, therefore we can use essences to change/keep our cell frequency at the level we need it to be to remain functional and positive. Why use essences? Vibrational essences can be used as a self-help tool or preventative measure for your day to day living. Essences help us when our own unique vibrations are running low, which can create negativity that expose us to illness and disconnect us from our spiritual path. If you are receiving medical or complementary treatment do advise your practitioner that you are taking essences. What are the effects of essences? As the essences work you will notice a shift in energy or emotion; for example you may feel more tired or weepy as blocked energies start to release, until you start to feel more grounded and back to your usual self. How to take essences. As a starting block take 4 - 6 drops in water, four times a day. You can drop this into a water bottle, bath water, drop on pillow at night time, rub into palm of hands and evaporate the essences into your aura. As you become accustomed to the remedy you will feel if you need to take more or less. Your intuition will inform you when you need to stop taking the remedy. I am happy to advise you on this if you are not sure. EnergyWorks essences are suitable for all the family but are not suitable for children under 2 years and during pregnancy. Some essences are suitable for pets. Prescription essences are available. My range of essences include To The Rescue, Focus and Study, On Cloud Nine, Restorative, Sexy Beast, Balance, Calm Down, Sleep Easy, Confidence, and Home Harmony. Please visit my website for further information www. energyworks-waldron.co.uk or telephone 07751 833320. 10ml cost £6 plus p&p and 50ml sprays cost £15 plus p&p
Wellbeing news
Healing your heart WITH MATRIX REIMPRINTING In life you will find many pathways to choose from. You may try different routes and travel far but only the healing path helps you find your way back to your heart…This healing journey can be challenging as we navigate the emotionally painful experiences we inevitably face in our lives. It doesn’t help that in our society showing emotion is considered to be a sign of weakness so we are taught to suppress and deny emotions rather than express and release them. But often these painful experiences lead to us closing our heart to protect us from being hurt again. Although this is an understandable strategy that seems to help us avoid further pain, emotions are energy and for us to stay healthy they need to flow otherwise sup-
pressed emotions will eventually manifest as physical symptoms and disease in the body. Closing our hearts also disconnects us from its precious guidance and wisdom. Our heart is our creative centre and it needs to be open for us to connect with the creative intelligence of the cosmos. This is why freeing your heart from the emotional pain of the past is so important especially at this time of awakening spiritual consciousness. Matrix Reimprinting is a recent evolution of EFT (Emotional Freedom Technique) based on the quantum theory that we are all part of a dynamic matrix of energy exchange and manifestation that connects everything in the universe, and the psychological term imprinting which describes learned behaviour from a particular stage in our
development. It also incorporates recent developments in the new sciences of Epigenetics, Morphic fields and Neural Plasticity. In a Matrix Reimprinting session we use EFT to connect with and heal the traumatised younger parts of you who have been holding onto painful emotions often since childhood. By tapping on these traumatised parts you allow them to safely
release the emotional energy they have been holding. We then invite this younger part to create a new positive image and send it out from your heart into the matrix bringing you to a place of healing where you can find resolution and acceptance of the past. Matrix Reimprinting is a powerful and effective way of resolving past traumas. Freeing your energy so you can begin to create positive experiences in your life and open your heart once again to the infinite possibilities life offers you. A free heart is a happy heart…. Free Heart EFT offers one to one sessions either in person or on skype. Mention Wellbeing magazine to receive £10 off your first session until the end of April.
Phone 07738 277379 visit www.freehearteft.co.uk or email amy@freehearteft.co.uk
Wellbeing 7
innersense
GUIDED by Out beyond the sleepless city of the mind, there is an open field, where you can lay down in that grass and learn to feel. I’ll meet you there. Catch a ride on the breath for a fresh breeze of air, can you feel it taking you in, deeper, to the mysterious inner sense arising in you? Do you snatch the whispers of your secret self, new senses tingling, a calling to
ZAP YOUR TOLERATIONS She stumbled out of bed, tripping over the pile of magazines she’d been meaning to read and rummaging around for a clean shirt with a full set of buttons. She noticed the mirror still propped against the wall, one day she’d hang it up. She was dreading the journey to work with its on-going road works…
This scenario is packed with tolerations, things we put up with that are less than ideal. The negative effects of clutter are widely
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WORDS: Tara Love Perry
humanity at this time, to see the higher truth of who you are. Don’t be shy if you hear your name being called, to come forth and BE present. Leave the chores and what bores you; just show up. Come on a journey to discover the new landscapes in you waiting to be explored. Escape your limiting boxes, unlock your inherent potential, be more than you’ve dared so far. It’s the season of
the witch, the mage, the seer, the healer, and the gate keepers, to come home to the hearth of Knowing within you and take up your seat.
known but, seemingly petty, incomplete tasks and frustrations also drain our energy and distract us from other more meaningful things. They are well worth addressing and, as we fix each one, we feel lighter. There are better things to do than tolerate! The first step is to identify your tolerations at home and at work and write them down. Then apply one of the 6 Ds to each item….
don’t need to read the magazines.
you handle the source so the problem does not recur and look for a pivotal toleration - one thing that will resolve others automatically, like moving home. Do not forget to look for ways to make boring jobs fun and celebrate your achievements! Tolerations are part of the Life Puzzle piece ‘I create my space’.
Do it! Do it now and get it
Due Date. If you cannot do it today, when can you do it? Prioritise and diarise.
listen more closely in? Are you waiting to be heard and to cry out like a new born babe? This is the call of the Earth, the Mother, as she draws you in closer to embrace you in a heart beat, and know deeply as she does the forces of creation.
This is the call of the Great Spirit, lifting you to new horizons, stretching your imagination to the vistas of a new Earth, a new possibility for
out of the way. Dump it! Take old clothes to charity, decide you
Delegate. Is there someone else who could help? Deal with it. You cannot influence the traffic, but how can you deal with the jams differently without getting stressed? Divide. Reading that pile of magazines seems so daunting but reading one a day is possible.
A good tip is to make sure
Unfurl your shrouds and unveil your light, and Be. Guided by Innersense. www.taraloveperry.com Events, Talks,Workshops, Year Course. 07919 463243, taraloveperry on youtube & facebook
For more information and to claim your free Life Puzzle Analysis contact Soul Sanook Life Coach Debbie on 07702 737019 or at email@ soulsanook.com
POWERHOUSE
Vitamin D
words: Kate Arnold
I
t’s freezing outside today and snow on the ground! And as I reflect on last years health problems in the clinic, one of the over-riding issues that became clear was Vitamin D deficiency in almost 65% of those people tested. This surprised even me as these people had essentially very good diets. Despite the media hype about Vitamin D, the message is still not getting through to people, hence this month I want you to think about this powerhouse vitamin! I’d like to go into more detail and tell you why this particular vitamin is so important. If you think you get enough in your diet and lack of vitamin D just equals rickets - think again. 2012 was a particularly bad year for sunshine which is possibly why so many people had such low levels. If you feel a weeks holiday in the sun and a portion of oily fish a week is adequate, I’m here to tell you it may not be! So here’s (nearly) everything you need to know about Vitamin D.
The importance of Vitamin D Vitamin D’s benefits on immune system function are more important than ever. Medical research shows that maintaining high levels of Vitamin D is one of the best things people can do to help fight off colds and flu. It plays a major role in supporting immune function and is known to be an effective agent against inflammation, which is typically caused by flu and other respiratory viruses. By helping modulate the body’s response to respiratory viruses, it helps prevent dangerous and even fatal build up of fluid in the lungs. Though as yet there is no clinical evidence that supplemental Vitamin D can be considered a flu preventative or treatment, there is ample evidence that low levels of the vitamin are associated with higher incidence of a wide range of serious illnesses, including respiratory infections. In addition, numerous studies have shown that people
with high levels of the vitamin appear to be less likely to contract flu and other respiratory viruses. Long recognised as important to bone health and strength, Vitamin D has recently been identified as crucial to almost all aspects of health. Deficiency has been recognised as a global health problem, and has been implicated as a factor in a host of illnesses and disorders including cancer, heart disease, hypertension, diabetes, osteoarthritis and osteoporosis. In addition, low levels of the vitamin have been associated with depression, chronic pain, birth defects, and periodontal disease. Because sun exposure is necessary to stimulate the body’s production of the vitamin, some researchers speculate that the indoor lifestyle and weaker UV rays of winter weather make the traditional cold and flu season even more of a challenge. There are relatively few dietary sources of the
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Wellbeing nutrition
vitamin, so without adequate sun exposure deficiency is very common. The Food and Nutrition Board at the Institute of Medicine of The National Academies, responsible for establishing Recommended Dietary Allowances of various nutrients, set an RDA of 200 ius of Vitamin D per day. That recommendation has been questioned as being insufficient, and in 2008 the American Association of Paediatrics announced a new recommendation that literally doubled the existing RDA to 400 IU per day. The AAP recommends that supplementation begin in the first two days after birth. Our bodies make natural antibiotics called anti microbial peptides and it is thought that vitamin D increases the production of these. Is it then just coincidence that there are fewer bugs around in the summer than in the winter? Children with rickets (lack of vitamin D) often have more infections. It was first thought that this was due to weakened bones but its more probably down to a lack of vitamin D.
What foods contain Vitamin D?
The many sides of vitamin D
In order of greatest first here is a comprehensive list of foods containing Vitamin D: • Mackerel • Herring • Kipper • Salmon • Sardines • Tuna • Eggs • Butter • Lambs Liver • Feta Cheese • Skimmed milk
Decades ago, health care professionals thought vitamin D was only good for keeping healthy bones and teeth. Recent advances in science, however, have put this vitamin in the spotlight by revealing its multifaceted role in the proper functioning of the human body and its ability to lower the risk of various illnesses.
Many people believe that maintaining healthy eating habits is enough, but only few foods naturally contain significant levels of vitamin D. According to Dr. Heike A. Bischoff-Ferrari, at the of University of Zurich, in order to get adequate levels of vitamin D through diet alone, two servings of fatty fish like salmon or mackerel would have to be consumed every day. It is then necessary to increase vitamin D levels in the body through sufficient sun exposure and supplementation in order to use the sunshine vitamin’s full potential for maintaining proper body functioning. This misconception about maintaining D levels through diet does have a degree of ground since vitamin D is not a stand alone vitamin. To perform many functions, vitamin D works in cooperation with other vitamins like magnesium, which can be found in leafy green vegetables such as spinach.
Despite the recent revelations about the potential of vitamin D, it appears that not everyone appreciates this discovery. The current lifestyle of working indoors has contributed to the growing number of vitamin D deficiency cases worldwide. This is compounded by the fact that not everyone is aware that he or she may be vitamin D deficient. If you shun the sun, suffer from milk allergies, or adhere to a strict vegetarian diet, you may be at risk for vitamin D deficiency. Known as the sunshine vitamin, vitamin D is produced by the body in response to sunlight. It is also occurs naturally in a few foods -- including some fish, fish liver oils, and egg yolks -- and in fortified dairy and grain products (see list above). Vitamin D is essential for strong bones because it helps the body use calcium from the diet. Traditionally, vitamin D deficiency has been associated with rickets, a disease in which the bone tissue doesn’t properly mineralize, leading to soft
bones and skeletal deformities. But increasingly, research is revealing the importance of vitamin D in protecting against a host of health problems.
skinned people, winter people need more than summer people, sun block lovers need more than sun block haters, sun-phobes need more than sun worshipers, and ill people may need more than well people. Despite this, last year I saw personal trainers, athletes training outside and people who had their two weeks sunny holiday, all with rock bottom Vitamin D levels. The message here is - it’s still not enough for these people.
Causes of Vitamin D Deficiency You don’t consume the recommended levels of the vitamin over time. This is likely if you follow a strict vegetarian/ vegan diet, because most of the natural sources are animalbased, including fish and fish oils, egg yolks, cheese, fortified milk, and beef liver. Your exposure to sunlight is limited. Because the body makes vitamin D when your skin is exposed to sunlight, you may be at risk of deficiency if you are homebound, live in northern latitudes, wear long robes or head coverings for religious reasons, or have an occupation that prevents sun exposure. You have dark skin. The pigment melanin reduces the skin’s ability to make vitamin D in response to sunlight exposure. Some studies show that older adults with darker skin are at high risk of vitamin D deficiency. Your kidneys cannot convert vitamin D to its active form. As people age their kidneys are less able to convert vitamin D to its active form, thus increasing their risk of vitamin D deficiency. Your digestive tract cannot adequately absorb vitamin D. Certain medical problems,
including Crohn’s disease, cystic fibrosis, and coeliac disease, can affect your intestine’s ability to absorb vitamin D from the food you eat. This is the most common reason I see as I deal with a large proportion of patients with bowel disorders. You are obese. Vitamin D is extracted from the blood by fat cells, altering its release into the circulation. People with a body mass index of 30 or greater often have low blood levels of vitamin D.
How much Vitamin D do I need? This varies with age, body weight, percent of body fat, latitude, skin colouration, season of the year, use of sun block, individual variation in sun exposure, and - probably - how ill you are. As a general rule, older people need more than younger people, larger people need more that smaller people, northern people need more than southern people, dark-skinned people need more than fair
Reference ranges for Vitamin D (25 0HD) • <30 nmol/l deficient • 30-80 nmol/l insufficient • 81-220 nmol/l replete / normal • 221-500 nmol/l high • >500 nmol/l toxicity The lowest level I saw in 2012 was 12 nmol but mostly people were averaging 50 nmols - still not high enough.
What are the symptoms of Vitamin D deficiency? Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. However, for many people, the symptoms are subtle. Yet even without symptoms, too little vitamin D can pose health risks. Low blood levels of the vitamin have been associated with the following: • Increased risk of death from cardiovascular disease • Cognitive impairment in older adults • Severe asthma in children • Cancer
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Wellbeing nutrition Research suggests that vitamin D could play a role in the prevention and treatment of a number of different conditions, including type 1 and type 2 diabetes, hypertension, glucose intolerance, and multiple sclerosis. Generally there is no clear pattern of symptoms. In fact many people remain asymptomatic despite low levels. But here are the more common symptoms • Fatigue • General muscle pain and weakness • Muscle cramps • Joint pain • Chronic pain • High blood pressure • Restless sleep • Poor concentration • Headaches • Bladder problems • Constipation or diarrhea
What diseases are associated with Vitamin D deficiency? Vitamin D deficiency has been shown to play a role in almost every major disease. These include: • • • • • • • • • •
Osteoporosis and Osteopenia Cancer (including breast, prostate and colon) Heart disease High blood pressure Obesity Metabolic Syndrome and Diabetes Autoimmune diseases Multiple sclerosis Rheumatoid arthritis Osteoarthritis
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• • • • • • • • • • •
Bursitis Gout Infertility and PMS Parkinson’s Disease Depression and Seasonal Affective Disorder Alzheimer’s Disease Chronic fatigue syndrome Fibromyalgia Chronic Pain Periodontal disease Psoriasis
This is quite a list. If you are concerned about your vitamin D levels the only way to find out is to ask your GP to test your levels or get them tested privately. It shouldn’t cost you more than ¬£40 and it may just be one of the most important blood tests you have.
What about the sun? I think the obsession with covering ourselves in sunblock as gone too far. although I’m not advocating baking in the heat all day, don’t be afraid of getting a little sun. If you are fair skinned or a red headed, burn or peel easily, or for whatever reason cannot go in the sun it might be an idea to think of adding extra vitamin D in your diet. Although skin cancers are down in Australia, Vitamin D deficiency has increased sharply so try and balance a happy medium.
What about vitamin D toxicity? It is impossible to generate too much vitamin D in your body from sunlight exposure: your body will self-regulate and only generate what it needs.
Although very rare, it is possible to overdose and become toxic with supplementation as vitamin D is a fat soluble vitamin and therefore stored in the body for longer periods of time. Get expert advice as to the amount and time you need to take supplements, if they are required.
How much should I take? Depending on how low your levels are is how you will be prescribed. Doses vary from 400iu to 20,000ius and can be given in drops, pills or injections. If your levels are very low it is worth getting them back to normal as quickly as possible and then maintaining a daily dose over a longer period of time. Your GP can prescribe high levels of Vitamin D and even injections. The great news is that Vitamin D is cheap - usually about £5 for 120 tablets. As Vitamin D is fat soluble (it is possible therefore to take too much) it is important to get expert advice when choosing brands and also for how long to take them. If you would like your Vitamin D tested privately please call on 01323 737814. katearnoldnutrition.co.uk
Vitamin D supplementation
SOLGAR VITAMIN D3 Studies suggest that cholecalciferol (D3) is the most bioavailable form of vitamin D, which has recently been the subject of renewed interest amongst nutritional scientists. www.solgar.co.uk
VITAMIN D IN A POT Calin+ (made by Yoplait), is the UK’s first ever yoghurt that contains the recommended daily amount of vitamin D in one pot. It is also rich in calcium and protein designed to support bone health maintenance. Each pot of Calin+ contains less than 125 kcal and less than 2.3kg of saturated fat. Calin+ (£1.99 for a pack of four) comes in three flavours: strawberry, vanilla and cherry. It isn’t suitable for children under 10 years and you shouldn’t eat more than two pots a day. Calin+ is available from Tesco, Morrisons, Sainsbury’s, Asda and Waitrose.
LIQUID VITAMIN D3 Each drop contains 100 IU of Vitamin D: 4 drops provide 400 IU, 20 drops provide 2,000 IU. A full dropper provides approximately 50 drops, or 5,000 IU. As a dietary supplement, suitable for adults and children take directly or add to your favorite beverage. Best when taken with a fat-containing meal. www.nutricentre.com
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Intermittent or Alternate Day
FASTING Words: Dr Marilyn Glenville PhD
T
here has been a lot of press on the intermittent or alternate day fasting kind of diet which was originally triggered by a BBC2 Horizon TV programme in August 2012. The programme highlighted that by restricting calories on a number of days in a week, people not only lost weight but also reduced both blood glucose and cholesterol. Normally I would recommend that women eat around 2,000 calories a day and men 2,500 but the important points are the quality of those calories (avoiding sugar and refined carbohydrates) to avoid having blood sugar highs and lows which controls the release of not only insulin but also the stress hormones adrenaline and cortisol. And also to make sure you are eating little and often so again your blood sugar does not drop too low (hypoglycaemia) causing the release of the stress hormones and sending you off for a quick fix. Following these two points help you to lose weight and especially when the fat is around your middle.
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So what do I think about intermittent or alternate day fasting? First of all it is not suitable for everyone. If you are pregnant, breast feeding, diabetic, under 18 or have a history of an eating disorder then you shouldn’t follow this regime. Don’t follow this regime if you get blood sugar swings where you feel weak, headachey, dizzy or light headed when you don’t eat. I also don’t think it is good for anyone suffering from chronic fatigue or if you are very stressed. To your body fasting is a stress, because it perceives there is a shortage of food, which is a survival issue, life or death. So if you are already stressed or fatigued you cannot add another stress, lack of food, to your body. Also if you do a lot of exercise or are training for an event then you would need to think carefully about doing this kind of diet. Also there are many variations to this diet and nobody yet is clear which regime works the best. There is the 5:2 fasting where you fast on two days a week and again it is not clear whether it is better if the two
days are consecutive or broken up and also whether it needs to be complete fasting except water or 600 calories for men and 500 calories for women on the fasting days. And if you follow the 5:2 fast with restricted calories, there is no definite research yet to say whether it is better to have all the calories in one meal or spread out throughout the day. Other regimes suggest alternate day fasting, where you are fasting every other day of the week. On non-fasting days, no matter what regime you are following the suggestion is that you can eat anything and how much you want. My recommendation is that if you are going to try this kind of diet then you follow the 5:2 regime and split the two fasting days so that they are not together, so you could fast on a Monday and a Thursday for example. Also I would suggest you do not fast completely but have the 600 calories for men and 500 calories for women. I think this kind of diet is harder for women than men because we are much more susceptible to blood sugar
Wellbeing health
The 5:2 Cookbook (100 Recipes for Fasting) by Angela Dowden
fluctuations and this can be even harder depending on which part of the menstrual cycle you in. It is especially important that you use some of the calories for breakfast as it is not a good idea, especially for women, to save all the calories for the evening meal otherwise you can feel very tired and moody throughout the day. So on the fasting days have the 500 or 600 calories but you should split the food into regular meals rather than going from breakfast until dinner with no food. Also it is generally recommended that you drink water during the day but can also load up on black coffee and tea or diet drinks. If you use caffeine to get you through the day then you are going to be living on adrenaline for the fasting days and that is not healthy. You could have hot water and lemon, herbs teas like peppermint or chamomile, grain coffees or some green tea, if you need a bit of caffeine. And on the non-fasting days, you should still aim to eat healthily and the same amount of calories you would normally eat rather than a trigger to over-indulge.
On the fasting days you could follow this kind of programme:
Breakfast - Two poached eggs and grilled tomato - approx 120 calories Lunch - Vegetable soup and you could add some tofu for protein approx. 200 calories Dinner - grilled salmon with vegetables - approx. 150 calories But I have to say that you do not need to follow this kind of regime in order to lose weight, especially around your waist, as my Fat around the Middle programme will do that just as well without restricting calories and it also helps lower glucose, cholesterol and helps overcome insulin resistance. And my major concern is that this type of fasting diet could tip some people into having an eating disorder. glenvillenaturalhealth.com Marilyn’s book, Fat Around The Middle explores the problem of middle fat further and offers solutions to flatten your stomach. Fat Around The Middle is £9.99
This fasting diet promises to change your way of life, allowing you to lose weight and still enjoy food 7 days a week The 5:2 phenomena is sweeping the nation. It holds the promise of looking younger, living longer and losing weight effectively and successfully. There is now evidence that this diet can limit the risks of developing Alzheimer’s and Parkinson’s diseases, as well as lowering blood pressure, cholesterol and glucose levels. The simple change of reducing your daily food intake to 500/600 calories is the key to all of these wonderful benefits. Using methods first introduced by Dr. Michael Mosley in BBC’s Horizon programme, this cookbook offers delicious and simple recipes such as Watermelon and Feta salad, Red Onion Tagine and Blueberry and Lemon Pancakes. It includes month-long meal plans, advice on portion control, good nutrition and keeping the 5:2 diet lifestyle up for life - all designed to ensure your fasting is easy and not considered a chore. Your ‘fast’ and ‘feed’ days are completely in your control, making this the most flexible diet you will come across.
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Love IS IN THE AIR
Be creative in your relationship with simple feng shui tips for love and romance.
L
ove is in the air! Valentines day may have passed though why not make everyday a lovely day, by using some Feng Shui tips to enhance love and romance? In Feng Shui the Southwest governs your relationships and love life. Energise the Southwest corners of your bedroom and living room and the whole Southwest sector of your home (bathrooms, kitchens and utility rooms excluded). With the Chinese New Year that began on the 10th of February, why not take this opportunity to begin practising this modern day living skill that helps in all areas of life. Take a look at what you already have in the Southwest corners of your home. This reveals the present situation of your love life. So if you have a pile of paperwork there,
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maybe you are spending too much time at the office, or perhaps a pile of ironing revealing that you need a romantic interlude from house chores. Watch out for clutter or tired plants, remove them and replace with fresh flowers. Then cleanse the space with some incense or spritz with water and an aromatherapy oil such as rose or Jasmine. Now the space is ready to be energised with positive vibrations. Place rose quartz and amethyst crystals to harmonise the earth element of the Southwest. Place items that symbolise love and happiness, such as a pair of decorative mandarin ducks or a pair of crystal hearts. Have a look at the pictures and symbolic items that you already have in your Southwest sector. Opt for paired sculptures and avoid solitary figure
art and images with only one heart. Place red or pink candles to attract sensuality and romance into your love life. Place pictures of the kind of partner you want to attract and if you already have a partner, place a happy photo of you together. Be creative with your own personal expression of what symbolises love for you. Contrary to popular belief the pink roses are more positive than dark red roses. “Roses themselves are not bad flowers at all, but the thorns that they come with can send little poison arrows to your relationship. So if you’re bringing flowers to your potential partner, avoid red roses with thorns. If you must give roses, have your florist remove all their thorns, and choose pink or light red roses instead. Of course the perfect flowers
for young and new love are Red Peonies, which symbolise young and exuberant love.” www.wofs. com Take a look at the décor of your living space and see if it is too male or female; for example dark leather furnishings are very male and soft furnishings are very female. Try to introduce a touch of softness to male interiors and a touch of deeper colours to a feminine interior. This will bring a balance of male and female or yin and yang energies into your home; and bring your secret admirers to your door. Have fun with your Feng Shui and create the love life of your dreams. For Feng Shui advice and consultations for home and business contact Constandia Christofi on 07939 642917 or email silverdragonfengshui@ gmail.com
HOT FLUSHES
and night sweats Words: Jan Brockie, menopause nurse practitioner
H
ot flushes and night sweats are a common menopausal problem, affecting about 70% of women in the UK. In around a quarter of cases, the flushes are frequent, disruptive and unpleasant, and, they make life miserable for a few women. Generally flushes are described as a feeling of intense heat rising from the chest towards the head. They can last for a few minutes and can leave a woman feeling drained and cold. Some women turn red during a flush and some will sweat (particularly at night). A number of approaches, other than prescribed medication, can make flushes and sweats easier to cope with. However, individual responses vary, so you may need to try a number of measures. If you have other health issues or are unable to take HRT, check with your medical practitioner before using alternative therapies.
Diet and lifestyle measures Certain lifestyle factors, such as caffeine and alcohol, can make
flushes worse. Smoking also worsens flushes, so cut down on cigarettes with the aim of stopping completely. Regular moderate exercise (30 minutes five times per week) can help with weight control; weight gain can contribute to menopausal symptoms. Exercise can also help with feeling less anxious, more energised, confident and able to cope with flushes, but find an activity you enjoy. Research has looked at whether dietary supplements can help flushes and sweats. Vitamin E (800 IU a day) is marginally helpful, while ongoing studies with folic acid seem encouraging. Multivitamin and mineral products, which are specifically formulated for menopausal women, are widely available. Anecdotally, they can improve flushes and sweats, particularly if there is a known nutritional deficiency due to a poor diet or if there are digestive and/or absorption problems. Rather than taking supplements, however, aim for a varied diet, eating at least five portions of fruit, salad
and vegetables daily and plenty of wholegrain, high-fibre foods. Also try cutting down on saturated fats, increasing mono and polyunsaturated fats instead. Functional foods potentially have beneficial health effects and include probiotics and vitamin and mineral-enriched products. However, the only ones that may help to reduce hot flushes are products containing probiotics with phytoestrogens (see below).
Phytoestrogens Many products based on soy, red clover and other sources of phytoestrogens (plant oestrogens) are available for hot flushes. Always buy a reputable brand with a guarantee of quality. Since 2011, a number of products have registered with the Medicines and Healthcare products Regulatory Agency (MHRA) to meet the required standard relating to quality, safety and effectiveness, look for the Traditional Herbal Registration (THR) certification mark on the packaging.
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The effectiveness of phytoestrogens has varied in studies, probably because of the range of products involved. One study in 2011 showed that 80mg of isoflavones daily reduced flushes and improved sleep significantly but only after four months of use. Phytoestrogens need to be broken down in the gut to be absorbed and become active; eating probiotic live yoghurt can help this process in some women. Phytoestrogens appear to be safe in healthy women.
Herbal remedies There are many herbal remedies for menopause symptoms, such as black cohosh, Dong quai, evening primrose oil, ginseng, St John’s wort, Ginkgo biloba, traditional Chinese herbs, hops and wild yam, but the evidence for many of these on flushes and sweats is scant. There have been a number of studies on black cohosh. Some have shown that the herb is effective for hot flushes, but the overall consensus is that further investigation is needed to clarify its effectiveness and safety. Several black cohosh products have been registered for the treatment of flushes and sweats and carry the THR mark on their packaging.
Homeopathy Many homeopathic products can be bought over the counter, but homoeopaths recommend individualised treatment that is matched to the person. Homeopathy is available on the NHS and, although there have been no well-designed trials for treating menopause symptoms, it has been shown to successfully treat menopause symptoms including flushes and sweats.
Magnetic therapy There is only anecdotal evidence that magnets can help flushes but some women have reported significant improvement.
Acupuncture
Yoga and other coping strategies
A number of studies have suggested that acupuncture can reduce hot flushes and other menopause-related symptoms. For most women who can’t take HRT, acupuncture is safe, but it is important to find a qualified therapist with experience in treating menopausal symptoms.
Make a conscious effort to relax during a hot flush by putting your shoulders down and breathing deeply and slowly. Feeling anxious and stressed often contributes to flushes. In recent years, research has looked at an approach called mindfulness, which includes learning more
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about the menopause and using relaxation, meditation, yoga and breathing control training. This has shown to be helpful for stress reduction and developing coping strategies. Courses, trainers and books on mindfulness are available.
Cooling devices Simple measures, such as minimal bed clothes, keeping room temperatures down, windows open and a fan to hand, can be helpful, together with wearing natural fibres and layered clothing that can be easily removed. There are cooling scarves available using newer textile technology and also pillows called ‚‘chillow pillows’, both can be soothing and bought online. Support and understanding of others may be required. Speak to your manager or occupational health officer to improve your comfort at work. Jan Brockie is the menopause nurse practitioner at the John Radcliffe Hospital in Oxford.
MENO SUPPORT is a very special multivitamin and mineral, containing all the essential vitamins and minerals needed to help you through the menopause and support strong healthy bones. Meno Support contains all the most important vitamins and minerals recommended in Dr Marilyn Glenville’s best selling book, ‘Natural Solutions To Menopause’ - it also contains good levels of antioxidants, B vitamins, calcium and digestive enzymes for maximum absorption. £23.98 Available from naturalhealthpractice.com
MENO HERBAL SUPPORT An organic food supplement for women during the menopause. A number of phytoestrogens are in the supplement including soya, red clover, hops, sage, alfafa and flaxseeds. The organic soya is fermented to make it easier for the body to use and it is in this form that it is traditionally eaten. Dandelion helps support the liver during this stage in your life. £21.97 Available from naturalhealthpractice.com
Health& beauty Products to help you through the menopause... CYSTICLEAN At menopause, cystitis can come as a surprise to many women. But it can be a consequence of natural changes in the lining of the bladder as well as reduced pelvic floor muscle tone leading to a change of the urethral position. Up to 50% of women will experience cystitis during the menopause for the first time. Cranberry supplements have been shown to be effective in older as well as younger women, by preventing the E-coli bacteria sticking to the inner bladder wall. Cysticlean 118mg PAC, is clinically proven to reduce the incidence of recurrent urinary health issues and is now the subject of a study in Spain. £24.99 www.cysticlean.co.uk
SOLGAR PYCNOGENOL Pycnogenol is the trade name for the extract of the bark of the French maritime pine tree. This pine bark extract is a potent antioxidant compound and works synergistically with Vitamins C and E to strengthen the body`s defences. A clinical trial published in The Journal of Reproductive Medicine (Feb 2013) found that natural supplement Pycnogenol, minimizes climacteric symptoms of menopausal women. Perimenopause, the transition that women experience leading into menopause, lasts an average of four years and is marked by a number of uncomfortable symptoms including hot flashes, insomnia, night-time sweating, palpitations, depression, anxiety and memory problems. 30 x 100mg - £38.81 www.nutricentre.com
THE CHILLOW® This is a unique personal cooling pad, only two centimeters thick. It does not use power and is allergy free. The Chillow is activated only once by simply filling it with tap water. The water is fully absorbed into the patented foam core which creates memory foam like comfort that cools and soothes. Eases you into deep sleep, soothes headaches and cools hot flushes. £27.50 chillow.co.uk
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Retired Romance Millions of couples find it impossible to live with each other during retirement, it has been revealed. The findings emerged in a study of 660 retired people still in relationships, which also showed many find their old spark has gone after giving up work.
are no longer committed to work.
Instead of celebrating their new found freedom together, a massive 80% discover they don’t share any of the same hobbies and interests, while one in five bicker about a lack of money.
A further 29% were surprised to find they didn’ t have the same expectations for their ‘golden years’.
Four in 10 of the older people polled also admitted they needed to learn how to live with each other again now that the children have left home and they
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The study also indicated one third of retirees spend much of their time arguing about silly things with the other half, and surprisingly 13% admit they, irritate each other beyond belief.
Stacey Stothard, Corporate Communications Manager at Skipton Building Society, which conducted the research, said: “It is easy to believe that, when couples reach retirement,
they might encounter all sorts of problems with their relationship. For the previous 30 or 40 years, they will have been set in a routine, going out to work, juggling looking after the children and pursuing their individual interests. Day to day, they might only have had an hour or two of quality time together, with the rest of their day allocated to other commitments. Suddenly, when faced with the prospect of spending 24 hours a day together, seven days a week, without work or the children to talk about, couples can find it hard to adjust. The study shows that, while the
majority of people enjoy being retired, a quarter say managing their relationship is trickier and more difficult than they had imagined it would be. A third of those polled say that while one of them prefers to do everything together, the other likes socialising with friends more. Money worries understandably lead to upsets in many relationships of any age- half of all the retired respondents admitted the lack of money taints an otherwise happy retirement. Indeed, for a fifth of people, many arguments stem from the fact that one half of the partnership likes to spend all of the spare money, while the other half likes to save it for a rainy day. The rising cost of food, petrol and fuel bills all serve to make retirees anxious, as does the fact that couples have more time to shop, but less money to spend. Another cause for concern is the additional free time available to people who don’t work- many couples struggle to fill the hours with so much spare time, and probably argue more as a result; indeed, 11% often disagree about how they will spend their day. One fifth of people admit they are simply not used to having so much spare time on their hands. Other arguments stem from one interfering with the other when cooking, disagreeing about
how long one is spending on the phone, and one wanting to laze around while the other has lots of ‘get up and go’. However, happily, nine in 10 couples do think that eventually they will settle in to a happy retirement together. 93% claim the temporary glitch in their relationships has nothing to do with a lack of love or commitment. Stacey Stothard added: People retire from work, not life, and making the most of this exciting opportunity to finally do the things they’ve always dreamed of doing is something most working-age people really envy! Without a doubt, a key part of a happy retirement is planning. Couples who plan their retirement ambitions together are likely to argue less and enjoy each other’s company more when they stop work. But planning shouldn’t start the moment you retire, in fact, the earlier you think about it the better. As a couple, it’s important to get to grips with what your expected financial position upon retirement will be, and understand how much money you will have coming in each month to live on. With a bit of luck, organising these practical things well in advance should enable you to enjoy a happier retirement together.
TOP 20 RELATIONSHIP ISSUES IN RETIREMENT: 1. Don’t share the same hobbies and interests 2. Need to learn to live with each other again 3. One wants to laze around, the other wants to get up and go 4. Don’t have as much to talk about now the children have left home and you don’t work 5. The ‘old spark’ has temporarily gone 6. Bicker about silly things 7. Different expectations for the retirement 8. One nags the other too much 9. One prefers to socialise with friends, one prefers it to be just the two of you 10. One spends all the spare money, the other wants to save it for a rainy day 11. Don’t have as much in common 12. Lack of money / income 13. Struggle to fill the hours with so much spare time 14. Harder living together 15. Enjoy each other’s company less 16. One interferes and watches over when the other is trying to cook 17. Simply irritate each other beyond belief 18. Simply don’t get on very well 19. Disagree about how to spend the day 20. Bicker about how long one is spending on the phone
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Modern
hypnotherapy
A safe, natural process helping people of all ages
C
aroline of the Eastbourne and Uckfield Hypnotherapy Practices says: â&#x20AC;&#x153;Over the years we have helped many people to deal with all sorts of issues. Some people come to lose weight, deal with a phobia or maybe give up smoking, others come to deal with unwanted feelings or emotions and a relatively new group of clients ask us to help them to improve their home, working or even their sporting ability. At this time of year we are all looking forward to the spring and
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summer, and at our clinics in Eastbourne and Uckfield we see many people who are looking to make positive changes to the way they look and feel. Losing weight, giving up smoking and feeling fitter are often top of the list.
come along and have a chat with Caroline. A free, no obligation, consultation where you can discuss, in confidence, all the things you would like to change and how we can help you to make those changes happen.
Remember, a positive and focused way of thinking will help you to achieve the things you want to in your life and we are here to provide the help and support, in a really relaxing way, to make these changes actually happen.â&#x20AC;? Can hypnotherapy help me? The first step is to
The Eastbourne and Uckfield Hypnotherapy Practice. www.eastbournehypnotherapy.com www.uckfieldhypnotherapy.com Tel 01323 762844 to book your FREE initial consultation at Uckfield or Eastbourne
Wellbeing products
ENERGY WORKS
I was first introduced to these essences after a particularly traumatic time in my life. The unique combination was prescribed after an in-depth discussion about how I was feeling, I was expecting them to have little effect after the recommended 2-3 week period, however I was really blown away with the results. After a matter of 48 hours, they made a huge difference to the way that I coped through this difficult period and I felt as if I always had an emotional support there when I needed it. These remedies are definitely worth the investment and come highly recommended.www.energyworks-waldron.co.uk
POLAR FROST® COLD GEL It has the benefits of traditional cold therapy, adding the natural active ingredients Menthol and Aloe Vera. Menthol provides the long acting cooling effect while Aloe Vera supports and enhances the effects of Polar Frost® due to its unique features for wound and skin care. The gel has moderate and long-lasting cooling effects and works for all main symptoms of topical soft tissue pains and aches. The Polar Frost gel is available in 150ml tube, 75ml roll-on and 500ml pump bottle.. www.polarfrostuk.com
Tried & tested Wellbeing products for you and your family...
RHINOLAST ALLERGY Rhinolast Allergy Nasal Spray has the active ingredient azelastine hydrochloride, this is a specific type of medicine known as an antihistamine. Rhinolast Allergy Nasal Spray gives you effective and long lasting relief from hayfever by blocking histamines.
SLENDERTONE Slendertone Face for Women has been specially developed to build muscle volume and lift the face. Through the stimulation of the facial
nerve it is able to increase blood flow and subsequently improve the condition of your skin to give a radiant complexion. Use 20 minutes a day, 5 times a week for 12 weeks.
You’ll start noticing the difference in your skin condition after 2 weeks and the gentle lifting effect after 6 weeks. The remaining six weeks completes the full exercise programme. After this initial period, we recommend a maintenance programme of at least 2-3 sessions for 20 minutes each week to sustain optimum muscle condition. www. slendertone.com
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herbal MEDICINE Vitex Agnus Castus has been used since ancient times as a female remedy. One of its properties was to reduce sexual desire and it is recorded that Roman wives whose husbands were abroad with the legions spread the aromatic leaves on their couches for this purpose. It became known as the chasteberry tree. During the Middle Ages, Chasteberry’s supposed effect on sexual desire led to it becoming a food spice at monasteries, where it was called “Monk’s pepper” or “Cloister pepper.”
used herb for regulating hormones and relieving menstrual difficulties and is considered to be the best herb for ailments such as fibroid cysts of the uterus and endometriosis. Although it has not been significantly investigated for its therapeutic effects, preliminary investigations have shown the presence of compounds which are able to adjust the production of female hormones.
Anxiety and PMS
Acne (associated with menstrual cycle), Amenorrhea, Catarrh, Cholera, Colic, Diarrhea, Dysmenorrhea, Dyspepsia, Ear disorders, Endometriosis, Female infertility, Fever, Fibrocystic Breast Disease, Headache, Heart Disease, Hemicrania, Hemorrhoids, Liver disorders, Malaria, Menopause, Menorrhagia (Heavy Menstruation), Menstrual Difficulties (Secondary Amenorrhea), Nausea, Premenstrual Syndrome, Rheumatism, Skin diseases, Ulcers, Worms.
A study conducted in London (double blind study) showed a 60% group reduction or elimination of PMS symptoms such as anxiety, nervous tension, insomnia, or mood changes, from subjects who were taking dried agnus castus capsules. Employing an aqueous extract from the fruit, a 1979 study reported good results on premenstrual water retention. Women were able to sustain a good level of milk production for breast feeding while taking this herb. While it took some time for the drug to take effect, the women were able to continue the use of the drug for months without harmful side effects.
Female Reproductive System
When to take it
Traditionally, it has been an important European remedy for controlling and regulating the female reproductive system. Long used to regularise monthly periods and treat amenorrhea and dysmenorrhea, it was used to help ease menopausal problems and aid the birth process. Hippocrates, Dioscorides, and Theophrastus mention the use of Agnus Castus for a wide variety of conditions, including hemorrhage following childbirth, and also to assist with the ‘passing of afterbirth’. Decoctions of the fruit and plant were also used in sitz baths for diseases of the uterus. Agnus Castus is probably the most commonly
With its emphasis on long-term balancing of a woman’s hormonal system, Agnus Castus is not a fast-acting herb. For premenstrual syndrome or frequent or heavy periods, Agnus Castus can be used continuously for four to six months. Women with amenorrhea and infertility can remain on Agnus Castus for twelve to eighteen months, unless pregnancy occurs during treatment.
Agnus castus Uses:
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As with all herbal remedies, a trained practitioner or nutritionists should be consulted before taking them to ensure that this is the best solution to your condition. It is not recommended for use during pregnancy.
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QUICK-FIX
DINNERS
Millions of busy young professionals cook just once a week and survive the rest of the time on quick-fix meals such as beans on toast, scrambled eggs and instant noodles, research has shown. A study of employees aged 18 to 30 shows many are too busy to produce daily culinary delights, so instead whip up dishes like pizza, pesto and pasta, soup, stir fry, burgers and cheese on toast. One in four of those polled even admitted to regularly having a bowl of cereal in place of a proper meal, purely because they can’t be bothered to do anything else. The findings also suggested at least one meal a week will be eaten on the bus, train or in a fast food restaurant on the way home from work. Geoff Cormack, spokesman for Harbour Salmon Co. Infusions, which conducted the study of 980 young
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professionals said: “Young professionals who are totally committed to work , and who don’t have a family to go home to, are likely to view food as something to keep them going rather than an enjoyable part of the day. The study indicates that workers are too busy, too stressed and too side-tracked to give a decent amount of time or thought to what they will eat for their evening meal. As such, workers are opting for quick fix meals which are fast to prepare, and take little effort. Unfortunately this can mean that some of the meals they are choosing to eat, such as pies, chips and pizza are on the unhealthy side. But there are quick, healthy and stress free alternatives. The survey shows young professionals will regularly consume short cut meals such as sausage and chips,
ham, egg and chips, and pie and chips Toasties, chicken nuggets, and fishfinger sandwiches also form a staple part of the young working professional’s diet. Busy professionals who work long hours will eat at least two evening meals from a packet or jar each week, while opting for a meal out at least once a week. But eight in 10 admit they would try to cook from scratch more often if they arrived home from work at a decent time‚ and most workers rarely walk through the front door before 7pm. Two thirds admit that by the time they do get home, they are so exhausted from the day they simply can’t find the energy to do anything more than switch on the microwave or oven. Just over half of those polled admit that sometimes they get home from work so late they have gone past
the point of a big meal and prefer to snack instead. Indeed, research indicates that in an average week, a quarter of workers will only manage to eat three meals a day once or twice, while one in 10 will never eat breakfast, lunch and dinner. Six in 10 professionals claim it costs too much to cook from scratch every night, and as a consequence four in 10 opt for microwave meals up to three times a week. Geoff Cormack continues: “It can be really tricky for people in full time work including young professionals to make time to cook and stay healthy. “And even if they do have the time and inclination lots of people are unsure or uncomfortable cooking fish. But there are ways to whip up nutritious meals in literally minutes without any stress or mess.”
Wellbeing books LIVING PALEO FOR DUMMIES By Melissa Joulwan and Dr. Kellyann Petrucci - £15.99 The Paleo movement is one of today’s hottest diet and healthy-eating approaches - using natural foods to achieve great health and a perfect physique. Also referred to as the Cave Man Diet, Stone Age Diet, Neanderthin, Pre-agricultural Diet and Hunter-Gatherer Diet, the Paleo Diet is about eating the foods that our bodies were designed to eat prior to the Agricultural Revolution – meat, seafood, fresh fruit and vegetables in place of dairy and grain products. Its appeal comes from the fact that it is a sustainable alternative to more restrictive diets that often lead to burnout and failed weight loss efforts. Living Paleo For Dummies shows readers how to adopt the Paleo lifestyle and improve their health and longevity. Including a complete introductory plan to help readers kick-start their Paleo journey, this title contains more than 40 recipes and also provides tips and tricks for getting around common roadblocks such as eating out and how to save on the food bill while adhering to a primal meal plan - helping readers look, feel, and perform their best.
Book
reviews What have you read lately?
www.wellbeingmagazine.co.uk/reviews/books RAW & SIMPLE Eat Well and Live Radiantly with 100 Truly Quick and Easy Recipes for the Raw Food Lifestyle By Judita Wignall - £16.99 Fresh, raw foods can nourish your body, calm your cravings and fill you with energy throughout the day. In Raw & Simple, raw food chef Judita Wignall provides easy recipes full of vibrant flavours that will feed your body and spirit without requiring hours of preparation – there are no impossible ingredients nor complicated dehydrators required. What she does include are a range of recipes that are free from meat, gluten, trans fats, refined sugars and artificial additives, leaving only fresh, healthy flavours. Raw & Simple fully integrates the raw food platform with holistic health and wellness, providing advice on nutrition, sample meal plans, shopping lists and strategies to avoid the pitfalls faced by many embarking on the raw diet. Easy fermented recipes help to improve digestion and strengthen the immune system, whilst Judita provides a range of lifestyle strategies to live raw, lose weight and achieve vibrant health in the long term.
LEON FAMILY & FRIENDS: BOOK 4 By Kay Plunkett-Hogge & John Vincent - £25 Leon Family & Friends is the fourth cookbook from the healthy fast-food restaurant chain Leon, and contains hundreds of recipes for flavourful, nutritious food that won’t take hours to prepare. At the heart of happy family life are meals spent with the people we love the most sharing flavourful, nutritious food around the kitchen table and swapping stories of the day. Many of us feel we don’t have the time to cater for our family and friends.
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Therapy
Wellbeing clinics & treatments
ROOMS
Welcome to the Therapy Rooms, where you will find solutions and ideas to support your health and wellbeing. We encourage you to contact our clinics and therapists to find out how they can help you to improve your health, fitness and knowledge. Enjoy and be inspired.
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Wellbeing clinics & treatments
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Wellbeing clinics & treatments
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Wellbeing clinics & treatments
9th &10th March - 9.30 -5pm, Acupressure for Common Ailments, An introduction to self help acupressure, Shiatsu Studio, St Leonards On Sea, £145, 01424 756326 www.shiatsucollege.co.uk/hastings 13th March - 7-8pm, Tai Chi for enlightenment (primordial qigong), 6 week course (Wednesdays 13th March to 17th April), The Wellington Centre, Hastings, £39 8-9pm Tai Chi (qigong shibashi) set 1, beginners 6 week course (Wednesday 13th March to 17th April), The Wellington Centre, Hastings, £39, Catherine Burnett, 01424 815128, catherinejburnett@tiscali.co.uk
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What’s On Mar 6th
7pm, Local Support Networking Forum, The Link Centre, East Sussex, £ small donation, Leilani@thelinkcentre.co.uk, www. thelinkcentre.co.uk
7th (2nd Thursday of every month), 7.30-9.30pm, Brighton and Hove Emotional Freedom Technique ‘Tapping’ Group, Brighthelm Centre Roof Room, Brighton, £12.50, Kate Marillat, www.meetupcom/ eftbrighton
15th 6pm, Hastings Mastery of Selfexpression (creativity weekend), The PrintWorks, Claremont, Hastings, Christine@christinekimberley.com, www.hastingsmastery.org.uk
23rd 9.30am, Bodywork, a path to personal change and growth,The Link Centre, East Sussex, £75, Leilani@thelinkcentre.co.uk, www. thelinkcentre.co.uk 11am, Harner Shamanic Counselling 30min intro, Own Our Story, Own Our Truth, Old Steine, Brighton, £15, 01273 670081, www.narda.co.uk
23rd One weekend for 9 months starting March 23rd, Guided By Innersense, a powerful Training Course, Discover & Develop your Intuition, Psychic Gifts, Energy Reading & Healing Abilities, Tara Love Perry, www. taraloveperry.com, 07919 463243
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27th
11th
21st
10am, Harner Shamanic Counselling 30min intro, Own Our Story, Own Our Truth, Old Steine, Brighton, £15, 01273 670081, www.narda.co.uk
12noon-1pm, Lunchtime Tai Chi (Outdoors), Bay Vue Gardens, Hillcrest Rd, Newhaven, £42 (6 wk course), Equilibrium 01273 470955, www.taichiforhealth.org
10am-5pm, Free Heart EFT will be at the Hove Mind, Body, Spirit Fair, Hove Town Hall BN3 4AH, Amy Branton, http://www.freehearteft. co.uk
12th-14th
24th
9am-6pm daily, 3-day Yoga for Kids and Families’ Teacher Training, Pathway Yogi Studio, Eastbourne, £390, info@rainbowkidsyoga.net www.rainbowkidsyoga.net
10am, Harner Shamanic Counselling 30min intro, Own Our Story, Own Our Truth, Old Steine, Brighton, £15, 01273 670081, www.narda.co.uk
30th 10am-5pm, Free Heart EFT will be at the Well Being and Gift Fair, Charmandean Centre BN14 9HS, Worthing, Amy Branton, http://www. freehearteft.co.uk 12pm-2pm, RUDE Book Lovers’ (walking book club), meet at the Pier, Hastings, FREE, nicci@ rudemagazine.co.uk, www. rudemagazine.co.uk.
Apr
13th 9am to 4.30pm, The Chrysalis Effect ME, CFS & Fibromyalgia Practitioner Workshop, Hickstead Hotel, West Sussex, £47+VAT, Emma Chapman-Sharp 07880 974402, www.therapymba.com/13/
3rd
16th
10am, Harner Shamanic Counselling 30min intro, Own Our Story, Own Our Truth, Old Steine, Brighton, £15, 01273 670081, www.narda.co.uk
6.00-7.00pm, Pilates for all levels, St Michael’s, High St, Lewes, £96 (12 wk course) Equilibrium 01273 470955, www.equilibrium-clinic.com 7.15-8.15pm Pilates for Improvers, St Michael’s, High St, Lewes, £96 (12 wk course) Equilibrium 01273 470955, www.equilibrium-clinic.com
6th 11am, Harner Shamanic Counselling 30min intro, Own Our Story, Own Our Truth, Old Steine, Brighton, £15, 01273 670081, www.narda.co.uk
8th 5.15-6.15pm, Tai Chi for Beginners, Equilibrium Studio, 33 Cliffe High St, Lewes, £80 (10 wk course) Equilibrium 01273 470955, www. equilibrium-clinic.com
10th-12th 9.30am start,self development intuitive horse 3 day retreat,Hastings£280,07825 036301, www.intuitivehorse.co.uk
17th 10am, Harner Shamanic Counselling 30min intro, Own Our Story, Own Our Truth, Old Steine, Brighton, £15, 01273 670081, www.narda.co.uk
20th 11am, Harner Shamanic Counselling 30min intro, Own Our Story, Own Our Truth, Old Steine, Brighton, £15, 01273 670081, www.narda.co.uk
27th 9.30am-1.30pm, HorseWisdom, Somatic Awareness and E.G.L Workshops for all Bodymind practitioners, TN12 7HX, £65, Contact Nicola Smith 07930 442639 www.equineaffinity.co.uk 9.30am, Creative 101, Introduction to Creative Arts Interventions in Psychotherapy, The Link Centre, East Sussex, £75, Leilani@ thelinkcentre.co.uk, www. thelinkcentre.co.uk 12pm-2pm, RUDE Book Lovers’ (walking book club), meet at the Pier, Hastings, FREE, nicci@ rudemagazine.co.uk, www. rudemagazine.co.uk
Mar & Apr Monday 5.45-7pm, General Yoga Class with Lisa Powell, The Wellington Centre, Hastings, £36 per 6 week course, 07733395065, www.lisapowell.co.uk 7.15-8.30 pm, Pregnancy Yoga Class with Lisa Powell, The Wellington Centre, Hastings, £54 per 6 week course, 07733395065, www.lisapowell.co.uk
Where to find your magazine... Brighton & Hove: ‘ACT’ 170a Church Road Bills Cafe, 100 North Rd, Brighton Natural Health Centre, 27 Regent Street, Coast Clinic 198 Church Road, Hove Down to Earth, 128 Portland Road Dyke Road Natural Health Clinic, 274 Dyke Road, Infinity Foods, 25 North Road, The Clinic, 34 Dyke Road The Happy Cell, 121-123 Davigdor Road, Wilbury Clinic, 64 Wilbury Rd, Wildwing Centre for Creativity, 108 North St, Crowborough: Natural Health Centre, Whitehall Road, East Hoathley: Health House, The Village Works, London Road, Eastbourne: Curves, 3 Cornfield Lane,
Eastbourne District Enterprise Centre (nr Station), Library, Grove Road Lushingtons, 30 Lushington Rd Natural Fitness, 51 Royal Parade Physio Plus, 18 Gildredge Road Waitrose High Street, Old Town, Hailsham: Hailsham Chiropractic in Car Park, 2 North Street, Hailsham Pavilion Theatre, George Street, Hailsham Health Foods, 2 St Marys Walk Waitrose Vicarage Field Weatherspoons, opposite the Pavilion Theatre Hastings: Bio Five O, 7 Courthouse Street Judges Bakery, 51 High Street Library, 13 Claremont,
Margos Market, 2 Claremont, Trinity Wholefoods, 3 Trinity Street Wellington Centre, 44 Wellington Square, Heathfield: The Stores, Rushlake Green Wholefoods Health Store, 82 High Street Horam: Horam Natural Therapy Clinic, High Street, Lewes: Baltica Cafe, 145 High St, Daisy’s, 1 Station Road, Equilibrium Complementary Health Centre, 16 Station St, Middle Farm, Lewes Rd, Spectrum Eyecare Ltd, 24/25 Cliffe High Street, The Florist shop adj to station Newhaven: Seahaven Herbs, 19 Newhaven Enterprise Ctr Seaford: Physio Footprint, 10 Broad Street
Pomegranate, 45 Broad Street, Seaford Health Centre, Dane Rd Station Steyne House Natural Therapies, 35 Steyne Rd, Shoreham: Station Totally Tranquil, Tarmount Lane St Leonards: Kassa, 15 Grand parade, Smiths, 21 Grand parade, Uckfield: A&A News, 148 High Street, Hightree Medical Clinic, Temple Grove Its Only Natural Health Food Shop, 90 High Street, Kamsons Pharmacy 152-154 High Street, Library, High Street, The Lounge 82-84 High Street, Uckfield Chiropractic Clinic, 116 High Street Uckfield Civic Centre, Uckfield Hypnotherapy, 148A High St
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